Today's Home Workout

My son was home from daycare with a fever today. It was nice (for me) because I didn't have to go to work and I got to spend some time caring for him.

Since he was home, I wasn't able to get my Turbulence Training workout in, but I was able to get this body weight workout in. The only thing I needed was my body weight and my GymBoss (my interval/tabata timer)

Here's the workout:

Warm-up Circuit:


Set Gymboss to one interval of 00:15 on Auto mode for 6 rounds. Rest 1 minute and then do 1 more circuit. Change exercises at each alert:

1) Jumping Jacks
2) Bodyweight Squat
3) Pushups
4) Mountain Climbers
5) Prisoner Forward Lunges
6) Stickups

Workout:

Set Gymboss to one interval of 00:30 on Auto mode for 8 rounds. Rest 1 minute and then do 2 more circuits (3 Circuits Total). Change exercises at each alert:

1) Pushups
2) Prisoner Squats
3) Plank
4) 1 Leg Deadlift
5) 1 Leg Deadlift (Opposite leg)
6) Side Plank
7) Side Plank (Opposite side)
8) Close Grip Pushups

I did this while my little guy was napping and was done before he even woke up! This was a very quick and effective workout that let me take care of my son but still helped with my fat loss goals.

There's No Need for a Gym Or Fancy Equipment to Lose Fat!

Did you know that you can get an amazing workout from ONLY bodyweight exercises...and that this workout can be done LITERALLY anytime and anywhere?

Whenever I am busy and do not have time to go to the gym I do a bodyweight workout.  I will often do a short bodyweight workout on my off days just to get some activity into my day.  Bodyweight workouts are a great change from the gym.

I usually come up with a couple of different circuits and time myself.  This way the next time I go to do the circuit I can try and beat my best time.  It's like your competiting against yourself!
Check out this workout from Craig Ballantyne over at Turbulence Training.  If it looks familar it's because Craig published this workout in Men's Health and Women's Health magazines.

If you did this Turbulence Training Body Weight Workout 3x's a week, you'd be losing fat in no time!  And without a gym or equipment!

Warm-up Circuit - 2 sets - Spend 15 seconds on each exercise.

1) Jumping Jacks
2) Bodyweight Squat
3) Pushups
4) Mountain Climbers
5) Prisoner Forward Lunges
6) Stickups

Strength Superset

1A) Toughest pushup for 30 seconds (for me it is the decline close grip pushup)
1B) Toughest single leg exercise for 30 seconds per side (for me it is the one legged squat)

- Rest 1 minute before repeating this superset

Water break - 2 minutes

Conditioning Circuit - 20 seconds per exercise

1) Prisoner Squat
2) Pushup Plank
3) 1-leg hip extension
4) Close-grip pushup
5) Side Plank (20 sec each side)

- Rest 1 minute before repeating this circuit

Water break - 2 minutes
 
"THE FINISHER" - 20 seconds per exercise


1) Split Squat (20 sec per leg)
2) T-pushup
3) Prone Stick-ups
4) 1-Leg Deadlift (20 sec each leg)
5) Squat thrusts

- Rest 1 minute before repeating this circuit

Water break - 2 minutes

Stretching Circuit - 20 seconds per stretch

1) Hip Flexor Stretch
2) Glute Stretch
3) Chest Stretch
4) Hamstring Stretch
5) Shoulder Stretch

- Rest 1 minute before repeating this stretching circuit
 
That's it!!  All this can be done anywhere and without any equipement! 
 
If you like what Craig has to offer then I suggest you check out his site.  He has some great bodyweight programs and programs that can also be done at the gym.
 
Turbulence Training

Fat Loss Motivation from the Fresh Prince!

I found this great video of Will Smith that I had to share with everyone.  If this doesn't inspire you to reach your fitness goals, I don't know what will.

This isn't fat loss/exercise specific, but can be used for ANYTHING in your life. 




Don't let people tell you that being fat is 'genetic,'  dream big.  Aim not for an average body (or life),  but for Brad Pitt's or Angelina Jolie's body.

Not All Meats Are the Same!

An extremely important part to my diet is consuming plenty of protein. In order to consume protein I eat eggs, protein shakes and lean meats.

The real question is: What is considered a lean meat?

I know a lot of people that will go out and by the most expensive steaks thinking that they are getting lean meats.

Wrong!

Steaks like filet mignons are high in fat. It's why they taste so good! Same is true with chicken legs, they are probably the fattest meats on the chicken.

Here's what you should be looking for:

• The leanest beef cuts are round steaks and roasts (round eye, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts.
• The leanest pork choices include pork loin, tenderloin, center loin, and ham.
• Choose extra lean ground beef. The label should say at least “90% lean”. You may be able to find ground beef that is 93% or 95% lean. I would also suggest trying ground bicon. I made the switch and really do not taste a different from ground beef.
• Buy skinless chicken parts, or take off the skin before cooking (buying it skinless is a lot less hassle though).
• Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choices.

Now that you know what meats to buy here's some tips on how to cook them:

• While doing your cooking preparation make sure to cut all visible fat off of the meat.
• Try not to fry the meat. I prefer to broil, grill and roast my meats.
• Once you are done cooking be sure to drain all the fat!
• Try to avoid breading your meats or adding any heavy sauces or gravies

Water for Weight Loss??

I'm almost 2 weeks into the Turbulence Training Transformation Contest 7.  I think I'm doing a pretty good job too!  (I'll have an update later on my weight loss).  My biggest problem with losing weight has always been my diet.  Afterall, I love to workout, but eating small healthy meals has always been my problem.

So far I've been able to eat small healthy meals (5-6 per day). But the most important part of my diet is not what I've been eating, but what I've been DRINKING.

WATER!!

I have been trying to drink at least a gallon a day.  I've given up diet soda (I may have 1 with my reward meal each week) and the only other drinks I consumer are green tea, black coffee and protein shakes.

So why is water so important for weight loss?

If you do not drink enough water you will become dehydrated.  If you're dehydrated there is no way that your body can operate correctly and this will lead to a reduced fat loss rate.

Without enough water your body won’t burn fat as quickly, your muscles will loose strength (so there's no chance you will burn fat and gain muscle at the same time!!) and you’ll feel tired and fatigued.

There are a bunch of studies out there that show the horrible effects of what mild dehydration can do! 

So although water may not be a magic weight loss drink, it helps keep your body primed for fat burning.  Properly hydrating your body will allow you to feel less fatigued, more alert, perform better, think straighter, and feel like a million bucks!

A Diet That Works! Part II

In my last post, I told you why low carb diets work.  Now I'd like to tell you why some low carb diets don't work!

There are two primary reasons for the failure of the low-carb nutrition plans: boredom and media bashing.

One causes irritability. The other, doubt. Unless you're certain that your plan will work, you will eventually go off of it.

This is true of any plan, no matter how ideal it is. Certainty rules.

That's why I believe in having a flexible, tasty plan like Every Other Day Diet.

Then boredom is easily solved.

Jon Benson shares my own unique ideas about "cycling" carbs and fats in the presentation here:

click.here ------> Every Other Day Diet

Believe me it really works.  I've used the EODD before and I never found myself irratible.  I've also tried the Atkins diet and although it works, I thought my wife was going to divorce me because of all of my mood swings!
Using Jon's cycle strategy you will rarely if ever become bored and you will not become irratible. And your body will burn more bodyfat too. It's just a cheap metabolic trick...but boy, it works.

The second reason is media and medical bias. One study after another has proven that low-carb plans, even the Atkins plan, works and is safe to use for most people.

Check with your doctor first, of course.

I've seen researchers get down-right angry when the results come back. In one study, carried out for a full year, the low-carb plan out-performed the so-called "healthy" Dean Ornish plan.

Lower blood fats, more fatloss, and more energy were the results.

My preference always comes back to low-carb nutrition. I just cycle it in a way that allows me to get plenty of veggies, some grains, and ample fiber.

Even a slice of cheesecake here and there... : )

Hey...I said "low-carb", not "low-life!"  That's another downfall with most other low carbs diets.  You can't enjoy anything!  With the Every Other Day Diet, I am able to have 'reward' meals!

P.S. One of these days the mainstream medical community will wake up to the fact that 90% of the population will never eat 15 servings of veggies per day.

While this may be "optimal", it's not at all practical. I'd rather give you down-to- earth practical nutrition advice that you CAN and WILL follow -- and enjoy.

Makes sense, doesn't it?

click.here ------> Every Other Day Diet

A Diet That Works! (Even McDonald's is jumping in!)

What do these six things have in common?

--- McDonalds
--- Renee Zellweger
--- Epileptic children
--- Yours truly
--- Most bodybuilding and fitness competitors
--- Kiefer Sutherland

Give up?

All the above employ the strategies of the low-carb dietplan.

Recently researchers have found that low-carb nutrition plan reduced the number of seizures in epileptic children.

Most of the world's leanest physiques get that way on a regimen, limited or not, of low-carbs and higher protein.

Even McDonalds is getting into the act.

Even Renee Zellweger.

Even Kiefer Sutherland.

Even me.

Kinda.

When McDonalds starts counting carb grams in their food, you know someone is either jumping on a trend or finally seeing the light.

In this case, both -- but it is a good thing. Low-carb dietplans. They work.

For the masses, they work because they are the easiest nutrition plan to follow when you're busy.

McDonalds and stars like Kiefer Sutherland figured this out. The busy on-the-go guy or gal doesn't want to make the time to prepare six meals per day and carry them around in Tupperware.

When choosing my own lifestyle nutrition plan, time and convenience played a major role. I looked at role models who were very busy, formerly obese, and very lean.

Most of them rely in some form or fashion on a low-carb strategy.

Low-carb also works, much to the hem and haw of traditional doctors and nutritionists, due to the way the body processes fuel.

For those of us fortunate enough to grow up on whole grains and very low-sugar mealplans, a moderate to higher-carb nutrition plan may work just fine.

But most of us grew up eating junk.

Processed foods, fast foods, and downright junk was the cornerstone of our dietplans. That puts your body on the "carb defense."

After years of abuse the body becomes resistant to carbohydrates. The insulin they produce can cause all sorts of health issues, fat-burning problems, and more.

When carbs are removed, even healthy carbs like whole grains, the body has time to re-adjust.

In some cases, you can go back to a moderate-carb plan with whole grains and fruits after a period of time.

In others, you are a "low-carber" for life.

Guess which one I am?

Finally, low-carb works because you tend to eat less. Fat is very satiating, and most low-carb plans are fairly high in dietaryfat.

So, in recap:

--- Easy and convenient;
--- Metabolically important for carb recovery;
--- Lower in total food volume (eat less)

WHY LOW CARBS WORKS


When McDonalds starts counting carb grams in their food, you know someone is either jumping on a trend or finally seeing the light.

In this case, both -- but it is a good thing. Low-carb dietplans. They work.

For the masses, they work because they are the easiest nutrition plan to follow when you're busy.

McDonalds and stars like Kiefer Sutherland figured this out. The busy on-the-go guy or gal doesn't want to make the time to prepare six meals per day and carry them around in Tupperware.

When choosing my own lifestyle nutrition plan, time and convenience played a major role. I looked at role models who were very busy, formerly obese, and very lean.

Most of them rely in some form or fashion on a low-carb strategy.

Low-carb also works, much to the hem and haw of traditional doctors and nutritionists, due to the way the body processes fuel.

For those of us fortunate enough to grow up on whole grains and very low-sugar mealplans, a moderate to higher-carb nutrition plan may work just fine.

But most of us grew up eating junk.
 
Processed foods, fast foods, and downright junk was the cornerstone of our dietplans. That puts your body on the "carb defense."

After years of abuse the body becomes resistant to carbohydrates. The insulin they produce can cause all sorts of health issues, fat-burning problems, and more.

When carbs are removed, even healthy carbs like whole grains, the body has time to re-adjust.

In some cases, you can go back to a moderate-carb plan with whole grains and fruits after a period of time.

In others, you are a "low-carber" for life.

Guess which one I am (Hint......I'm an Italian that needs his fix of pasta every now and again)?

Finally, low-carb works because you tend to eat less. Fat is very satiating, and most low-carb plans are fairly high in dietaryfat.

So, in recap:

--- Easy and convenient;
--- Metabolically important for carb recovery;
--- Lower in total food volume (eat less)

Do not make light of that first point. Any plan that is not simple is one very few people will stick to. Making your plan simple and tasty is key, even if that plan is not "perfect" by nutritional standards.

Now, by far, the best low-carb dietplan in the world (yes, I'm bias for good reason!) is this:
 
CLICK HERE:  ===========>  Every Other Day Diet
 
Every Other Day Diet works so well because your carbs are low for "most" of the time. Not "all" of the time. And the times when your carbs are not low you can enjoy your favorite foods.


Personally I enjoy pizza and burgers on my non-low-carb days. You can enjoy whatever you want if you just keep it reasonable.

You see, there's no need to diet-perfect.

Progress always trumps perfection.

I will tell you why Low Carb might not work tomorrow..........

Obesity is a Disease?!?!

I bet you didn't know this ...

Obesity...even being overfat... is a disease.

No, really.

At least that's what several social groups wish you to believe. "Suffers Of Obesity" is just one of those groups. Their entire stance is obesity (which, btw, can be only 30lbs or so over your ideal bodyweight) is an actual disease.

Well, is it?

Yes... and no.

Comedian Ricky Gervais has a hilarious go at this stance... that obesity is a disease. You sometimes have to laugh, you know? ; )

"No... it's not a disease... it's greed. You just love to eat," or so Gervais believes.

Well, I'm here to share a new idea with you:

We really need to redefine some words.

One of those words is "disease".

Case-in-point: Wikipedia.com defines disease...

"In human beings, "disease" is often used more broadly to refer to any condition that causes pain, dysfunction, distress, social problems, and/or death to the person afflicted, or similar problems for those in contact with the person. In this broader sense, it sometimes includes injuries, disabilities, disorders, syndromes, infections, isolated symptoms, deviant behaviors, and atypical variations of structure and function, while in other contexts and for other purposes these may be considered distinguishable categories."

Let's think about that.

If you bump your knee against a sharp object, is this a new disease called "bumpuskneeitis?" Er... no. It's an accident. Sure, it may 'cause' a specific set of symptoms that could broadly (as in as broad as the back-side of a barn) be considered a "disease", but ... no. It's an accident with biological consequences.

Social problems? So, if I decide to read 17 books on why my parents suck as a teenager and develop anti-social behavior, is this a "disease"? NO! This is the angst of youth combined, perhaps, with poor parenting! Sure, it can lead to mental issues that could be classified as "disease", but guess what?

It's totally within your control. No one force-fed the books to the teen. And no one is force-feeding you, or anyone you know.

That decision is yours and yours alone... and anyone, repeat ANYONE on the face of planet earth can change their behaviors and attitudes toward food.

Okay, some more thoughts on disease:

Let me give you a few examples of what is typically thought of as "disease"...

--- Leprosy
--- Cancer
--- Hypothyroidism

We'll just take three... there are thousands as you know.

Now, we can all agree that these three states represent true "disease". The first you could catch by accident; the second is a combination of genetics, environment, and who-knows-what-else, and the third is almost always genetic.

One, cancer, is something you 'may' be able to do something about. For example, lung cancer. 90% of lung cancer patients contract the disease from smoking.

Let's just cover these 90%, shall we?

And folks, I'm asking for an open mind here...

Is lung cancer, in the case of the 90%, REALLY a disease?

Or is it a biological consequence?

Sure, "cancer" is a disease. But what caused it in this case? Something involuntary? Hardly. Something that could not be stopped?

No way.

The 90% caused it. Period.

Welcome to the real world.

So, I propose this: We redefine "disease" as an abnormal biological condition that we DO NOT have direct cause or effect over.

Airborne viruses: Disease. Obesity: NOT a disease.

And yes, lung cancer in chain smokers: NOT a disease; it's a biological outcome. The end result should be treated as a disease, of course, but come on: Where is the responsibility folks?

Life, if you want to life it fully and without fear, is ALL about taking total responsibility. That's empowerment. Anything less is... well, LESS.

In our example, lung cancer is no more a "disease" than, say, me hitting myself over the head with a hammer every day and causing brain damage is a disease.

Brain damage (not self-induced) = disease.

Brain damage caused by self-inflicted hammer-hitting = biological consequence. In this case of sheer stupidity!

Now, one could (and many will) make the argument that I had a "mental" disease that caused me to WANT to hit myself over the head with a hammer... but... well...

At this point we need to redefine the word "disease" in my opinion. Here's why:

First, if this were the case, I could say that all criminals have a disease.

They all have a mental disease that makes them want to kill, steal... you name it.

This may in fact BE true... we do not know... but do we hold them NOT responsible if it is? No, we do not.

And that brings us back to obesity.

Obesity and being overfat is not a disease folks...

------it's a biological consequence.

And, with the exception of the extremely 'rare' cases of total glandular dysfunction from birth, obesity... your bodyweight... is your responsibility.

Period. End of story.

Sorry, but that's the way the ball bounces.

Am I being mean? No. I was obese. I have a right to speak my mind about it, and trust me: My depression (a disease... sorta... some genetic, but a lot of it was caused by eating too much sugar) definitely aided in my obesity.

Then how come I'm not obese any more?

I found a better way to eat. I re-trained my body to crave this style of eating (and exercise) over stuffing myself with pizza and burgers every day.

Here's what I use:

Click.Here---------- Every Other Day Diet

It torches bellyfat... and it reprograms the body and mind to use food as fuel... especially if you use Jon's "7 Minute Body" workout system (you can get it at 77% off after you pick up EODD on the page above... ; )

So be brave. Be fearless. And be responsible.

Oh... and be sure not to catch "internetemailitis"... its a disease that causes you to want to check your email more than 10 times a day.

I have it. So be careful... may be contagious. : )

P.S. Author Jon Benson documents his journey from obesity to total leanness in EODD. He had to overcome 'real' diseases, like pituitary failure from a high fever (i.e. viral pneumonia that almost killed him) and clinical depression (partially what he calls "his fault"; partially not... i.e. half disease, half biological consequence.) He KNOWS what you can do once you have a solid plan in place and a determined mind.

Then no "disease" can stop you... at least the ones that do not kill you.

So go for it... be brave, be responsible... and be lean!

click.here ------ Every Other Day Diet

Only 9 Hours Left!

Happy New Years!

I hope everyone had a great night last night. Now its time to move onward into 2010 and reach all of our goals!

If your goal is to lose weight and get in shape then Craig Ballantyne has a great deal. As I've written before he is offering his Turbulence Training program plus access to his TTMembers forum for only $19.99!

PLUS you will be able to enter the 7th Transformation Contest and have a chance to win $1,000!

Beside the Turbulence Training package, the TTMembers forum and the Transformation contest, Craig is giving you an additional $100 dollars in bonuses!

To add on to that if you follow the instructions on Mike's Six Pack Abs, I will give you an additional $90 in bonuses that will help you lose the fat even faster! That's almost $200 in bonuses plus the awesome Turbulence Training package and TTMembers forums.

So go to Mike's Six Pack Abs and follow the simple instructions to get Turbulence Training at half price and the $200 in bonuses.

I lost 35lbs using Turbulence Training last year so I can tell you first hand that it works. The best part is that you will not be in the gym for hours! 3 days a week for an hour is all it takes.

Mike's Six Pack Abs

Have a great 2010!!