Get Lean
Inside Issue #48:
- Associated Press Looks for New Diet - And I've Found It
- Bodyweight Workouts
- Ab Exercise of the Week: Bicycle Crunch
1 - AP Looks for New Diet - And I've Found It!
According to an article from the Associated Press this week, the mainstream consumer is not currently hooked on any particular diet trend. Gone are the low-fat days, the Atkins popularity (the Atkins company filed for Bankruptcy this week), and the
But I have discovered what the new diet trend should be:
More vegetables.
Yes, I can hear everyone stampeding out of their house right now down to the local market and stocking up on fresh vegetables.
But I tell ya, clients that are consuming fibrous vegetables at each meal are reaping the benefits and singing the praises of this approach. And I am not the only expert that knows it. A pretty smart guy by the name of Dr. John Berardi has also been advocating a significant increase in fibrous vegetable intake for men and women that want to get lean and lose more body fat.
Now I used to be a strong advocate of eating a filling soup before a meal to control appetite, but with the junk that is in soup (high sodium, hidden calories), I am now convinced that the best way to reduce your appetite and to grab control of your blood sugar is to eat fiber-rich vegetables before each meal. At the same time, drink a glass or two of water.
I also have to hand it to a guy known as Dr. Dave, at drdavesbest.com, for his rules on eating. Before each meal, Dr. Dave recommends 4 to 5 broccoli florets, 4 to 6 fish oil capsules, a handful of berries (or one of his anti-oxidant supplements), and 10 to 16 ounces of water.
This approach will definitely reduce appetite and increase insulin sensitivity before eating. But I know a way to make it even better. Add 1 scoop of protein to 8-10 ounces of water. Your appetite will be in great control, and you won't be tempted to overeat at restaurants or at home.
Examples:
Breakfast: Try some mixed greens before your omelet, or add a bunch of broccoli florets directly to the omelet.
Snack: For a great afternoon appetite-suppressing snack, try a protein shake, a cup of Green Tea, the fish oils, and 1oz of almonds (or walnuts or cashews). That will keep you energized and full until dinner.
Meal: You can simply start with a salad of organic greens, sliced peppers, carrots, mushrooms, tomatoes, and a light oil and vinegar dressing. Or try Dr. Dave's broccoli trick.
To some, this will simply sounds like how other cultures eat - by relying on whole, natural foods rather than processed garbage. Societies that are not addicted to the Western Lifestyle actually take time to chew and enjoy their food made with whole, natural ingredients (and not sabotaged with salt, sugar, and fat to make up for the lack of taste).
For more exciting and delicious ways to get more vegetables and lean protein into your nutrition plan, check out Dr. John Berardi's cookbook - Gourmet Nutrition. John also has an incredible, info-packed DVD series on what foods to buy, how to set up your weekly eating plan, and all that.
2 - Bodyweight Workout TT Q'n'A
Are you tired of searching through every fitness magazine on the newstands for a good workout?
One that will actually help you reach your goals of burning fat and building muscle, without asking you to dedicate 2 hours to the gym every day?
But the magazines never come through. Instead of giving you solid fitness advice, they are full of stories about grooming, gadgets, and travel. Where is the workout advice? And all the muscle mags are just full of steroid articles and ads for fake steroids. What a waste of money.
That's why I've decided to come out with a 6-month Bodyweight TT E-book Manual for my newsletter readers. No magazine would ever publish such a comprehensive bodyweight workout plan. 6 full months of programs - taking you through fat loss workout after fat loss workout.
"I've just received Craig's 6 Month Body-Weight Training Manual and am thoroughly impressed. I have used some of Craig's other Turbulence Training programs and have progressed steadily to better health and a better body. Recently I have used his TT for Fat Loss program and lost 20lbs of fat while increasing my lean body mass and getting much stronger. As with the other programs the amount of information and direction in his bodyweight manual is outstanding. Not only does Craig guide you through his work outs, he offers nutritional advice, lifting tempos and exercise descriptions with visuals to help with form. With the amount of information in this program it would be almost impossible not to succeed. I can hardly wait to get started with bodyweight training and reap the benefits of Craig's expertise."
Rick Dunseith
Lee Smith,
The e-book bodyweight workouts are perfect for:
- Men and women looking to lose fat and get lean, but that don't have access to workout equipment
- Athletes, young and old, needing to get stronger and more mobile while losing bodyfat
- Businessmen and women that want to do effective workouts in less-than-desireable hotel gyms
- Every single person that lives a normal life - because you can't always get to the gym, but you have to do some type of exercise everyday in order to stay healthy, lean, and youthful
3 - Ab Exercise of the Week: Bicycle Crunch
Bicycle Crunch
· Lie on your back with your knees bent 90 degrees & hands behind your head.
· Lift your feet off the ground and bring your knees back towards your chest.
· Curl you body off the ground and bring your right elbow to your left knee.
· In the process, you should be able to bring your right shoulder blade off the ground. You don't need to curl up any higher.
· Return to the start position. Then repeat the movement for the left side.
· Continue to alternate sides for the desired number of reps with each movement counting as a single repetition.
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. Do not make use of any of the information in this newsletter unless you are in good health or you have first reviewed them with and received approval from your personal physician.
CB Athletic Consulting, Inc.
M6S 5A5
