The Best Workout For Fat Loss
Inside Issue #42:
- The Best Workout For Fat Loss
- TT Q'n'A
- Exercise of the Week: Barbell Row
2 - TT Q'n'A
Q: Dear Craig, Just read your menu. The problem we (my husband & I) run into is that we have to work out after dinner because of our schedules. Here is my menu:
Meal 1
Protein shake, 1 whole wheat shredded bar (25 g)
Meal 2
Turkey breast, cucumber
Meal 3
Hard boiled egg, fresh veggies
Meal 4
Green salad with chicken, lean beef or tuna
Meal 5
Protein (pork, chicken, beef) and either veggies or occasionally a sweet potato or some brown rice
Workout
Meal 6
Protein shake and some nuts
Any comments please? At the moment I've cut out fruit to try and get leaner.
Answer
:Your approach looks pretty good. But is it working? That's the most important thing to review.
Do you know how many calories your daily intake is? It looks pretty low. If you have the Get Lean manual, you will be able to calculate the exact calorie totals in there - at first glance, I calculated your total to be 1300 calories. And that is quite low for such an active female.
Also, I don't like to cut out all fruits. I still believe that even women should get three servings of fruit per day, sticking to high-fiber and high-nutrient fruits such as grapefruits, apples, and berries. There are too many health benefits. Replace the shredded wheat bar with a high-fiber grapefruit or apple. Add berries to a salad.
Two other things that should always be in the TT lifestyle for men and women: fish oils and green tea.
Your protein intake looks good. And make sure that your vegetable choices are high-fiber (such as broccoli) and full of nutrients (such as spinach).
As always, I refer everyone to Dr. Berardi's book, Gourmet Nutrition, for recipes to help you eat delicious, healthy foods.
Q: Please can you help? The treadmill in our gym has only 4 programs besides manual - weight loss, speed interval, grade interval, and cross country. I know you like interval, but which one should I do or should I do it manually and if so at what speed and grade?
Answer:
For a very fit woman, I have some female clients do intervals at 9.0 mph and 1% grade (as long as she has no calf problems/Achilles problems - the incline can irritate the calf/Achilles area) and recovery is done walking at 3.5mph. Since I have no idea how fit you are, I can't make any specific recommendations to you.
For an intermediate client that can regularly jog at 6.0mph for about 3 minutes, we would start by having them do 30 second intervals at 7.0mph. Then walk for 90 seconds at 3.5mph
.3 - Exercise of the Week: Barbell Row
I call this exercise the Upper Body Squat because it is so taxing on the body. It is hard, and that is why most people don't use it. But I have it in almost all of my manuals and programs. Sure the wide-grip seated row is great, but it will never replace the Barbell Row.
Barbell Row
- Stand with your torso bent and parallel to the floor.
- Contract your glutes, brace your abs and keep your spine in a neutral position.
- Keep the lower back in a neutral position and your knees slightly bent. - Grasp the barbell with your hands slightly wider than shoulder-width apart.
- Row the barbell to the abdomen and bring your shoulder blades together.
- Slowly lower to the starting position and repeat.
- Do NOT round your lower back. I am not letting my back round in the photo
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.
M6S 5A5
http://www.workoutmanuals.com/
