Fat Loss Motivation
Inside Issue #38 you will learn the top 3 fat loss motivation tips. Lack of time and motivation are two program killers, but Turbulence Training will help you get more fat loss results in less workout time.
- Train for Performance & Get Lean
- TT Q’n’A: Fat Loss Motivation
- TT for Firefighters
1 - If you Train for Performance, You will Get Lean
No matter what your occupation, it is easy to put on a few pounds due to an endless number of high-calorie food options. So what do you do if your job requires you to be on your feet and potentially moving heavy objects all day? The answer to that is Turbulence Training. It will get you fit, and lean, because you will be training to improve your performance. And as long as you make the right food choices, training for performance will help you lose fat.
In a study* done in the 70’s, firefighter recruits performed a program of interval running and circuit weight training. At the end of 8 weeks, the recruits made huge improvements in their aerobic fitness levels, and increased their performance in their weight training exercises and in tasks such as a 12-foot rope climb. And of course, training for performance also helped them reduce their body fat and increase their lean mass.
Turbulence Training for Fat Loss is the perfect place for someone to start training to get fit and lean – especially if they are going to start a manual labor job or if they are interested in becoming a firefighter or enlisting in the army.
And for advanced lifters, and current firefighters, members of the armed forces, etc., I have just finished a great new program called “Turbulence Training for Firefighters”. Of course, it can be used by anyone that has the same goals and same demanding schedule - but it is only available in the TT Membership Section.
*Pipes, T. Physiological responses of fire fighting recruits to high intensity training. J Occup Med. 1977 Feb;19(2):129-32.
2 - TT Q’n’A
Q: I have a quick question. What effect, if anything, does beer drinking post athletic activities, i.e.; hockey games, have on the body? I'm talking roughly 2-3 beers starting within 5 minutes of getting off the ice. Thanks Craig!
Answer:
Drinking makes you more attractive, funnier, and more charming to the opposite sex, according to studies from the Coors Research Institute.
Other than that, it probably has some small negative consequences for your metabolism, body composition, and recovery. It should not be surprising that the more you drink, the more your fat burning is impaired. So drinking booze is not a smart choice if getting lean is a priority.
But most importantly, drinking alcohol leads to you consuming too many calories (both from the alcohol and the poor food choices you make while under the influence). Drink conservatively (if at all).
Q: I work with a client that is continually dealing with a lack of motivation with respect to training and her fat loss goals. Any help?
Answer:
Here are three motivational tips gleamed from experience and study:
1. Set small, attainable goals in order that they will propel you into future success. For example, set a simple goal that you will avoid excess food at parties this weekend. And set another goal as simple as having a great workout tomorrow. A third example is setting a small goal of losing 1 pound of fat in the next 10 days without losing muscle mass. Set these small goals to get the ball rolling, and success will breed success.
2. Tell everyone that you know that you are going to lose 5 pounds of fat. Telling everyone creates accountability. Most people have the integrity to see things through and don’t want to let other people down on their promises.
3. Enlist social support. The support can come from your spouse, sibling, parents, children, friend, neighbor, co-worker, personal trainer, or lifestyle coach. Resarch suggests that the best support comes from a health professional such as a doctor or nurse. Social support is the #1 factor for a woman's success in fitness programs. Don't try to go it alone. Get some support. It will make the journey more fun and more effective.
Q: I have 2 protein shakes per day. Is that too many?
Answer:
It all depends on how the shakes fit into your plan. If they don't upset your stomach, and they help you reach your required amount of daily protein, then it is fine. Protein shakes are not much different than drinking a glass of milk - just with twice the protein.
3 - TT For Firefighters
Q: I'm trying to modify your TT for muscle gain program for firefighters. The difficult issue with them is their schedule. They will work a 24 hour shift and then they'll be off duty for 2/3 days, work another 24 hour shift and be off duty for another 2/3 days, etc. Some of them may or may not have access to equipment on their off days.
I'm thinking that Workouts A & B will have to be more of a full body type because of the limited days, reduction of sets from 3 to 2 and adding a D1 & D2 set. Can you offer any suggestions on how to incorporate TT workouts under these conditions?
Answer
:I would actually use the opposite approach in this scenario. I would make the workouts shorter and focus on fewer main lifts while also decreasing the number of workouts in the cycle from 4 to 3.
The training program could be manipulated up or down based on the training experience, training age, performance goals, and body composition of each individual firefighter. If you are also looking to improve the work capacity of the firefighters, and not just their muscle mass, then I also recommend you use work-specific intervals (i.e. pulling the hose, carrying the dummy, farmer's walks, etc.). I have done workouts like that and they are not easy, but they are highly valuable to firefighters.
Here I am participating in farmer's walks from a conditioning session applicable to the new TT for Firefighters program
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You should also look into the numerous grip-training tools that are available. In the program, I have included a couple of modified exercises that you can use to help the firefighters increase their grip strength & endurance.
If you have questions on how to incorporate intervals or to work more towards greater strength goals, let me know. For a relatively inexperienced, out-of-shape firefighter I would recommend you go through 8 weeks of TT for Fat Loss as this will get them in better condition and improve their body composition to a more appropriate level.
And of course, nutrition is paramount to all of these goals. Without proper eating, you will not get the best results. I recommend a review of the nutrition principles in Get Lean or Gourmet Nutrition. Click here to order Gourmet Nutrition
Getting back to the workout, a great session will consist of 2 supersets of efficient exercises (most bang-for-your-buck). Here are 2 workouts that you would have the fire crew alternate for 3 weeks (doing only 3 workouts per week). Hit it hard, and basic, and let them get out of the gym and recover.
Please also use a conservative progression for the firefighters that are doing any exercise for the first time. For new lifters, and for lifters that report higher levels of muscle soreness, you should have them perform only 1 set of each exercise in the first workout and then 2 in the next before finally graduating to the full workout.
To read the TT for Mass Workout Schedule for Firefighters you will need to have a Turbulence Training Membership Pass
.Click here to invest in the TT Pass today
Q: I want to order your TT Membership Pass. Will I receive ALL manuals via email? And if you make updates to your manuals or write new ones, will I automatically receive them?
Answer:
Thanks for your email. With the TT Membership
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The information on TurbulenceTraining.com is for education purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications.
CB Athletic Consulting, Inc.
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