The Number #1 Rule You Need to Lose Weight!

So what is the #1 rule you need to lose weight? First, let me tell you that it’s not some fat loss pill, colon cleanse or acai berry drink! Those items DO NOT WORK and are just a waste of your hard earned money!

The #1 rule of weight lose is:

Eat Less and Exercise More!

Pretty simple right? The formula for losing weight is really easy: If calories consumed is less than calories expended than you will lose weight! There’s no magic pills, cleanses or fruits needed! You just need to find good exercise and eating programs.

I've lost over 35lbs so far this year following this easy formula. For an exercise program, I'd highly recommend Turbulence Training. A great diet program is the Every Other Day Diet. If you hate dieting than try Eat Stop Eat.

Sunday's Meals and Workout

First, I'm trying a new 'experiment' for TC6 with regards to my eating. I am still doing Eat Stop Eat 2x per week but I am also going to take the intermittent fasting a bit further.


I actually plan to do 'mini fasts' everyday. Basically I plan to finish eating for the day around 8 or 9pm everyday. The next time I eat will not be until an hour after my lunch time workout around 2pm. That is about 17 hours of fasting.


When I do eat, I will still consume my daily calorie requirements (except for day I'm doing Eat Stop Eat). I will just fit it in between 2pm and 9pm. This intermittent fasting closes follows what Jon Benson writes about in his Rapid Fat Loss book.


I believe that Eat Stop Eat along with this new intermittent fasting routine will help me excel at the diet part of this contest. Of course exercise is also very important and my Turbulence Training workouts will also be key!


Today's Meals


2pm - Protein Shake with blueberries, strawberries, spinach, fat free yogurt, fat free milk and whey

3pm - Protein Shake with blueberries, strawberries, spinach, fat free yogurt, fat free milk and whey

5pm - Piece of whole wheat toast with natural peanut butter and a banana

7pm - Salad with hard boiled egg and balsamic vinegar. Chicken with string beans.

9pm - Protein Shake with blueberries, strawberries, spinach, fat free yogurt, fat free milk and whey



Today's Workout


I did workout B from Turbulence Training's Lean and Jacked. The beginning of the workout hit my legs HARD!! After 2 super-sets I was ready to go home!


But guess what? The workout did not end there! This is where the 'Lean' part of the workout came in. Craig had me do a variety of kettle bell swings and a bunch of body weight exercises. 500 reps total!


Needless to say, I was wiped by the time I got back in my car. To add to my workout I also mowed the lawn today. It may not seem like much, but after the Lean and Jacked workout, the push mower really did prove to be a challenge and got my heart rate up again.

Wednesday's Meals and Workout

Today was a very good day. I fasted until dinner, following Eat Stop Eat. While fasting I only consumed water, black coffee and green tea. I did NOT add any sugar or milk to the coffee or green tea.

I do not have any problem fasting. Contrary to popular belief, I did not feel light headed or hungry. I actually felt like I had a clearer head and had more energy during the day. I even did my Turbulence Training workout while fasting and felt great during and afterwards!!

For dinner I had tilapia, carrots, mushrooms and spinach.


Workout

I did Turbulence Training's Lean and Jacked workout A today.

It was a great upper body workout designed to let you lift heavy but also keep your heart rate up so you are getting resistance training and cardio training at the same time.

My favorite exercise was the Triple Press!

Overall, a very good day! I think I will due will during this contest!

Today's Workout and Menu

Here's my meals and workout for today:

Meals:

Breakfast: Blueberries, Strawberries and Walnuts top with fat free milk (this is my healthy substitute for cereal)

Lunch: Omelet - 2 eggs w/ 4 egg whites with half a green bell pepper, mushrooms and onions. Slice of whole wheat toast with natural peanut butter.

Snack: Banana and almonds

Dinner: Chili with a salad. The salad had 2 hard boiled eggs and was topped with a little balsamic vinegar.

Workout:

I didn't have time today to get my Turbulence Training workout in so I did an interval workout around Tabatas. The intervals included exercises that use weights and body weight so you get a resistance workout and cardio workout at once. My goal for this contest is to train like an athlete.

Tabatas: 20seconds of work followed by 10 seconds of rest. I moved on to the next exercise with minimal rest.

DB Snatch/Clean/Press - 35 LB DB - Did each arm for 3 intervals

Jump Squats - 3 intervals

Push Ups - 3 intervals

Step Ups onto bench - Each leg 3 intervals

10 minutes walking on the treadmill @ 3.5mph at an incline of 5.

It was a very short workout, I finished in around 25 minutes, but it was a great workout. I was drenched in sweat and was really struggling to catch my breath after the Tabata's.

TC6 Entry!

I'm a little bit behind with this post! I started the Turbulence Training Transformation Contest 6 last Wed.

My goal to gain some lean mass paid off during the off time, but I also gained some unwanted fat too! Actually I gained a lot of unwanted fat, but I think it was a good lesson learned. Even though I wanted to gain lean mass, it does not mean that you can eat anything.

I think I took my muscle gain mindset and tricked myself into thinking that I could eat whatever I wanted. I was wrong.

Anyway, here are my picutures and starting stats for Turbulence Training TC6.


Date Started: Wed Sept 16, 2009

Weight: 199lbs
Waist (Belly Button): 34''
Neck: 15.25''
Bi: 13.25''
Bi Flexed: 15.25
Thigh: 22''

5 Tips to be Successful in the Transformation Contest 6

Since I am joing the Transformation Contest 6, I went over some of my 'rules' to have a successful contest. These are just 5 tips and I will share more as I make my through the contest, but they are 5 very important tips that can help you in your start of

1. Start Small/Slow - It most likely has taken you years to put that gut on, so don't expect it to come off in a few short weeks. That being said, start with small changes to your diet. Instead of soda, drink water. Instead of fries, have a salad. The point to making small changes slowly is so that you can make lifestyles changes and not just have short-term diet changes.

Start with Turbulence Training, but go light on the weights the first week! There's no need to be superman your first week back in the gym. Use a lighter weight until you are used to the program. Now I'm not telling you not to push yourself, but you don't need to such a heavy weight were you injure yourself.

2. Plenty of Water - Make sure you drink at least half your body weight (in ounces) of water a day. Staying hydrated is important for your body to recover, plus it will keep you fuller longer! I suggest giving up or limiting you soda intake. You may be drinking diet soda with zero calories, but although you aren't taking in extra calories, you are taking in extra sodium. This can lead to weight gain through water retention! During the contest I will only drink water, coffee, green tea and fat free milk.

3. Eat Plenty of Protein - I usually eat 6 meals a day and try to have a source of protein at each meal. Ideally I'd like to have a source of lean protein like chicken, beef or fish, but any protein source will do. Eggs, nuts, beans and protein shakes are also great ways to make sure you get enough protein. Why plenty of protein? Your body has to burn calories to break down the protein! I try to eat a gram of protein for every pound of body weight.

4. Eat Plenty of Fiber - Fiber helps keep you fuller longer so you will not venture off to the vending machine looking for a Snickers fix! I try to get most of my fiber by eating a vegtable at every meal.

5. Rest!! - Make sure you get plenty of sleep and make sure you give you body time to rest between workouts. A lack of sleep will not let your body recover, and you will see lesser resuls. Lack of rest between workouts can lead to overuse injuries and will also not let your body fully recover for the best results possible.

Hopefully you'll join me in the contest! It is a great investment in your self!!

=> Sign up here for the Transformation Contest 6

=> Get your trial version of Turbulence Training

Top 5 Reasons Why You Should Join Transformation Contest 6

I'm officially starting the Turbulance Training Transformation Contest #6 tomorrow. These last few weeks I've really been slacking on my quest to get ripped and obtain my six pack abs. Tomorrow I change all of that, no more excuses!!

Why I think you should join the contest with me:

1. You are going to lose weight! Even if you make small changes to your diet and perform the Turbulance Training workouts as prescribed, you will see results! With those results you will be happier with what you see in the mirror, will start showing more confidence in yourself, will feel dramatically better, will have more energy for your kids, will see your sex life improve, etc. Get the picture?? Starting small and losing weight little by little can have dramatic results!!

2. The cash prizes!! So not only will you lose weight and feel better, but you have a chance to win $1,000! What makes this even better is that Craig splits the contest into male and female categories and also offers prizes for 2nd and 3rd places!

3. You have built in accountability when you sign up. Most people do not stick to their diet/exercise program when they try to lose weight. Craig has solved this problem by giving you at least 1 month free to TTMembers.com. This is Craig's forum where you can go to talk to other TT Members about your weight lose jourey and ask questions when you get stuck. Personally I like to post my before pictures on the forum. By putting my pictures on the internet and in front of strangers, it forces me to stick to my goals. I wouldn't want to post final pictures with no results with all these people watching, right?

4. A FREE prize for everyone who finishes the contest. As long as you submit before and after photos Craig will give you access to TTMembers.com for 6 months! He usually charges $20 a month for the use of his forums, so you'd be getting a $120 gift just for losing weight!

I actually think TTMembers.com is worth more than the $120. Not only will you have access to hundreds of other TT followers, but you will have access to Craig directly. PLUS you will be able to download Craig's monthly workouts!

5. If you are still hesitant about Turbulance Training, Craig is offering a trial offer. You can sign up for Turbulence Training for $4.95 and try it for 21 days. If you don't like the program, return it, no questions asked!!

=>Check out the trial offer!

If you want to sign up for the Turbulence Training Transformation Contest 6 with me, please click this link. You won't be disappointed!

Transformation Contest 6 Sign-Up

I Made the Turbulence Training Tranformation Contest Finals!!

My hard work has really paid off this year. First, I'm seeing great results in the mirror in my quest to get ripped and see my six pack abs! Second, Craig Ballantyne from Turbulence Training has picked me for a finalist for the Transformation Contest 5!!

So now I'm asking you to vote for me (okay, I'm begging you!!).

Just click this link:

Transformation Contest 5

Then click the 'Vote for Men' link to see the male contestants. I'm the second good looking guy down. Please vote for me!!

Here's what I looked like when I started Turbulence Training on December 28, 2008:

And here's how far I've come!! 31lbs lost this year with Turbulence Training!! My before and after for the Transformation Contest 5:

Pretty nice results huh?? I'm still planning to keep going so I can get my body fat down below 10%, which will get me ripped 6 pack abs!! My wife, Allison, is so impressed with my results that she will be joining the next contest with me. She believes that she will be able to get her pre-pregnancy body back! I personally believe her body will look better than it did before baby if she sticks with Turbulence Training. (Yes, I will have pictures and blog updates following her progress.)

So if you want to see some dramatic results and have a chance to win $1,000, I suggest you join the next Transformation Contest. Click her to sign up for Turbulence Trainings Transformation Contest 6! Believe me, its the best $40 that you can invest in yourself!!

Reaction to Time's "Why Exercise Won't Make You Thin"

If you have not read Time's article "Why Exercise Won't Make You Thin," the link is at the bottom of this post.

First, let me say I'm not a scientist nor do I have a degree in exercise physiology or nutrition. BUT I do think I have learned a lot this year in my quest for six pack abs (31lbs lost and kept off so far this year!!)

But I doubt the author, John Cloud, has a lot of experience in nutrition or exercise (I tried to Google his background and was unable to confirm this). This article seems like he he found a bunch of studies that supported his argument and he threw them in his story.

Eat Junk and Exercise and You Will Get Fat!

John states that when he exercises he tends to get more hungry than on days when he does not exercise. Thank you Captain Obvious!! Of course you will be more hungry after you exercise because you have just expended more calories than normal.

I could actually agrue against that statement too. I would say a majority of the time after my workouts I am not hungry at all.

The key to not gaining weight is what you decide to put in your body, whether you work out or not. Mr. Cloud talks of consuming fast food and Starbucks after workouts. Well of course you will gain weight by eating that crap (pardon my French) after your workouts.

The key to losing weight is your diet. You need to eat healthy wholesome foods. The one rule that I learned from Craig at Turbulence Training is that you should try to avoid eating "anything out of a box or a bag." Chances are if you are eating out of a box or a bag then it is all processed and not very healthy.

So how do you eat healthy? Start with small changes and remember this should be a lifestyle not a crash diet.

You CAN'T out train a bad diet!!

Willpower

As for Mr. Cloud's study on willpower from Psychological Bulletin. I say BullSh!t!!! Before I started my weight lost crusade earlier this year I would eat every couple of hours (not even close to healthy meals). Heck, they knew me by name at the Wendy's drive through. Sure willpower does not just happen right away, but it can be learned. I manage to fight my cravings all of the time. The key is to have healthy substitutes when you do get a craving.

My 'willpower' is so strong now that I follow Brad Pilon's Eat Stop Eat and fast up to 2 days a week. Its really not that hard and you'd be amazed how clear your head is and how much better you sleep when you fast!

What Type of Exercise?

I would like to know what type of exercise Mr. Cloud is talking about. From reading the article I think he is talking about cardio. I did not see him mention resistance training or high intensity intervals (HIIT).

The problem with Mr. Cloud's exercise is that it seems to me is he doing long boring cardio. While he is doing this type of exercise he is just burning calories while exercising.

When someone performs a resistance training workout with HIIT (Turbulence Training is a perfect example), not only do they burn calories during their workout, but they continue to burn calories after their workout!! (Get your free report on the dark side of cardio.)

Conclusion

I may not have any studies on hand to back up my counter-argument to this article, but I do have my mirror. Since I have lost 31lbs this year, my exercise activity has gone up! That is all of the facts I need. In fact, when I reach my goal of ripped six pack abs later this year, I may send Mr. Cloud a picture and ask him how he feels!

Exercising more will not make you fat, eating more will!! Its simple math, if calories consumed is less than calories expended, then you will lose weight!!

Eat Less and exercise with resistance training and HIIT!!

Here's the link to the full Time article. After reading please leave me your comments:

http://www.time.com/time/health/article/0,8599,1914857-1,00.html

6 Pack Abs Call with Vince and Scott!!

After the Transformation Contest #5, I decided to take a week and a half off from the gym and working out, just to rest my body (you should always take 1 week off for 12 straight weeks of work). Since today is my last day off before I go back to my workouts, I decided to join a conference call that discussed how to get ripped six pack abs.



The call was hosted by Vince Delmonte and Scott Colby, both experts in the fitness industry. Vince has 2 great programs: "No Nonsense Muscle Building" and "Your Six Pack Quest." Scott has a new product called "My First Six Pack."


I have been receiving Vince's emails for a while now, so when he said they were offering a free conference about how to lose fat and get six pack abs, I was in!! I am actually planning on buying Vince's products after I am done with Turbulence Training this year.


I have never heard of Scott before, but since Vince was recommending him, I was sure he'd be very knowledgeable.


The call was great, I reaffirmed some things I already knew and also learned a lot. Its great to see how Scott's advice is very similar to Turbulence Training.


Since the call was about getting 6 pack abs, the call was based on fat loss.


Scott said that he never does ab specific exercises like crunches, but instead does high intensity full body workouts (Sound similar to Turbulence Training??). Scott also believes in doing compound exercises to make sure he hits his abs. One of Scott's favorite compound exercises that really hits the abs hard is an overhead squat. This is a basic squat with either a barbell or DB's held straight over your head. It's a lot harder than it sounds, try it!!


Scott's workout sessions are very high in intensity and thus pretty short. 3 days a week he will workout almost in a boot camp like method. He keeps on moving to keep the intensity high so there is no need for long boring cardio.


On the other 3 days of the week (Scott takes one day off during the week), he does HIIT. Scott says he primarily does sprints but like to also use swimming, jumping rope and burpees.


Like Craig from Turbulence Training, Scott also believes in eating an all natural diet. He suggests that instead of relying on the front of a package, to instead read all of the ingredients. If there are a bunch of ingredients, and you can not pronounce most of them, then you do not want to eat it!!


Scott also suggested that in order to get enough fruits and veggies, to have fruit smoothies with some spinach thrown in (Veggie Meal plan anyone? lol)


During the call I managed to get a question in that I think a lot of people wonder about:


"How do you lose the last 10-15lbs of fat to get down below 10% body fat so you can see your 6 pack?"


Scott said it usually comes down to tweaking something small with your diet. He suggested to stop using or cut down on processed carbs. For whole wheat bread, he suggested to check the ingredients because it could be processed. Instead, he suggested Ezekiel Bread, which is all natural. He also suggested instead of whole wheat bread to substitute sweet potatoes and oatmeal for your carbs.


Scott says when he is trying to cut fat, he only has those types of carbs 2 days out of the week.


Vince reminded me that fat is stored energy and just like the fat that I have lost, it will take time to burn. He said patience is key when trying to lose the last 10lbs.


Vince also suggested that you cut all protein shakes and eat normal whole foods because the thermogenics is higher. He also emphasized not to under estimate the little things, especially in your diet!

PS. Scott also is offering his new product My First Six Pack, which is a 16 week coaching product. Scott will coach you week by week to make sure that you are getting the proper info about your diet and exercise in order to see your six pack abs.

My Gym is keeping people FAT!! (Veggie meal plan update)

I'm about to let you in on a secret as to why I have gotten so lean (over 30lbs lost this year!) and will soon see my ripped 6 pack abs!

The secret is that I have never taken my gym up on this sign:

Okay so its not the best secret in the world, but I do not take my gym up on their offer. America has a serious obesity problem and my gym is not helping the problem!! If you want to offer free food, offer egg white omlettes in the morning and some veggies and chicken at night!

Actually, I really don't have any secrets, I have used Turbulence Training religously since January and I have really eaten a lot healthier in the time from too! I will have my Transformation Contest 5 photos up early next week!

I have an update on the new Veggie meal plans below, but I wanted to let you know I am researching meal plans that include meat. Its a lot easier to lose weight when you can follow a program. One of the hardest parts of weight loss is the correct way to eat healthy so I want to find a meal plan (with meat) that will help us do this!

Veggie Meal Plans

First let me start by saying that I purchased this meal plan and have tried a bunch of the recipes and have not had a disappointing meal yet! Some of the shakes are awesome and I would have never believed that you could have a tastey shake that included spinach in it!!

Yes, the meal plans are late and Craig sends his apologies!

But based on your feedback, Kardena has created a full, ADVANCED 90-day fat loss Veggie Meal Plan program for men AND women.

Plus, Craig begged her to go through her vegan recipe files and puttogether a "101 Vegan Recipes" cookbook as well.

You can get all of these Veggie Meal Plan resources and MORE here:

=> Veggie Meal Plans

Here's what you'll get...

Fast Action Bonus #1) The Awesome "Defend Your Diet" Coaching Call
This call between Kardena Pauza and Craig Ballantyne will help youanswer all your Veggie Meal Plan critics and avoid confrontationand peer pressure.
(I've never seen anyone do anything like this to help their readersovercome rude & insensitive people.)

Fast Action Bonus #2) The Raw Foods Smoothies Bonus
Raw Food expert, Kevin Gianni gives you 8 of his best smoothies. Ifyou're like me and love blender drinks, this bonus is going to keepyou energized and getting results with convenient, nutrient richsmoothies.

#3) The Complete Easy Vegetarian Lifestyle Book
You'll discover everything you need - from beginner to advanced -about living the Vegetarian Lifestyle and eliminating animalproducts from your meals so you can live healthier and transformyour body.

#4) The Easy Veggie Meal Plans
You'll get a 90-day meal plan (for men or women) full of vegan mealsthat will save you time and money. You'll have more energy and abetter body without tainted meat or factory farmed Frankenfoods.

These meal plans will also include alternatives for men and womenwho want to include dairy and/or eggs in their meal plans.

#5) The Quick Start Veggie Meal Plans Coaching Call
Here's everything you need to know to get started on the VeggieLifestyle, and you'll avoid "rookie mistakes" or worse, avoidfalling back into your old bad eating habits.

All that and MORE is available here:
=> Veggie Meal Plans

But hurry, the Fast Action Bonuses will only be available fromMonday to Thursday, and then they'll be removed!

Plus, Craig and Kardena have released the Easy Veggie Meal Plans ata 50% discount until Thursday, July 30th, at midnight.

But as soon as Friday morning hits, the price goes up!
So don't miss out on changing your nutrition program so that youhave more energy, better health, and the ability to transform yourbody in just weeks.

PS - That is NOT a typo.
The Veggie Meal Plans are on SALE for 3 days only AND you get the extra Fast Action Bonuses when you get started today.

Don't miss out on your last chance to change your body before theend of summer.
Let me know when you get started. Click here for your new meal plans:
=> Veggie Meal Plans

Drinking your way fat? 2 Zero Cal Alternatives to Water

During the last month of the Transformation Contest 5 (12 days left) I have really been strict with my diet. I have also been very strict with the liquids I have been drinking. I am only drinking water and 2 cups of black coffee in the morning with Stevia (a zero calorie all natural sweetener).

I have nothing against fruit juice (all natural, of course) or fat free milk, but when you are on a calorie restrictive diet, you really don't want to waste calories on liquids.

For example, 8oz of both orange and apple juice are around 110 calories. If you are on a 2,000 calorie diet, you just wasted almost 6% of your calorie allocation for the day! And that is if you only drink 8oz, which I'm sure many people drink a lot more than 8oz. Personally I would rather have those calories back and consume a lean source of protein so I feel fuller.

I was discussing my concept of wasting calories by consuming calorie filled liquids with a co-worker and she said she couldn't just drink water all day, that it is just too plain. She said she could drink diet soda though.

"NO!!" I shouted at her. Just because diet soda does not have any calories does not make it healthy. You can actually gain weight from the sodium in diet soda! It's called water retention. Sure its not fat, but most people measure their success by of the scale. If your weight goes up, you will surely be discouraged and you may be inclined to binge.

Instead of diet soda, I suggested these 2 alternatives to water:

1. Add Lemons and Limes: Cutting up a lemon or a lime and putting it into your water is a great way to give some taste to plain water. Plus there are studies that show that lemon juice helps with weight loss!

2. Green Tea: When I need a break from water I turn to Green Tea! It is one of the best zero calorie drinks out there and its antioxidants also can assist with weight loss. If you're thinking that you can't drink a hot cup of tea in the afternoon, I agree. That is why I brew a pot at a time and keep a pitcher in my fridge. Nothing is better on a hot summer afternoon than a glass of Iced Green Tea.

I hope this helps show you some ways to add a little variety and still not consume extra calories or sodium from liquids.

PS. I heard from Craig Ballantyne about the Veggie Meal Plans. He sends his apologies, but wanted me to let you know that a more advanced meal plan will be available next Monday at 12pm EST. I will provide more info once I get it!

Week 1 Results, 1 Week Closer to a 6 Pack!

Well 1 week is officially over! I weighed in at 191.5lbs, down 2.5lbs for the week from 194!

I was actually expecting to lose more. The first week is usually the week I'd lose all of my bloat from retained water. However, between the transformation contests I didn't drink nearly as much soda as I would have back in my 'bigger' days!

As long as I continue to lose 2lbs of fat a week I will be happy. If next week is not around that number than I will probably go back to using FitDay. But for now, since I am trying to make this a lifestyle change I want to see if I can control my portions and calories myself and not have a dependence on FitDay. I think that is the best way to get lean and stay there, hopefully staying there with my 6 pack abs once this contest is over.