By: Kevin Larrabee
A “Life Styles of the Rich and Famous” like show called “Cribs” on MTV showcases the homes of celebrities. One of the recurring segments revolves around the contents of said celebrities fridge. I thought it would be fun to see what the listeners of The FitCast have inside of their fridges.
As you can see, my fridge is very small and only allows me to store the essentials.
In my fridge you will find the following:
- Brita Water Filter
- TJ’s Organic Eggs
- TJ’s Reduced sodium Turkey Breast (in black containers behind ketchup)
- 4-Cans of Spike
- TJ’s Low-Fat String Cheese
- TJ’s Organic Romain Lettuce
- TJs Low-Fat Plain Organic Yogurt (Behind eggs)
- Low-Fat Choc Milk (until my Cytofuse comes tomorrow!!!)
- 1-Can of Diet Cherry Coke (Cut down to 1-can a day)
- TJ’s Organic Butter (For my eggs)
- Low-Carb Ketchup
Nothing in the freezer. I usually have some 90% lean burgers as well, but I buy those on Friday for the weekend.
Now, I want to know what your fridge looks like. Send a picture of your refrigerator’s contents along with a list of notable products. Send them to (questions@thefitcast.com). I will post all of the pictures on the site after the 100th Episode.
By the way, don’t forget to vote in the 100th Episode Guest Poll:
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Listen to Episode 98 here: TheFitCast098.mp3
or Subscribe through iTunes
Hosts:
Kevin Larrabee, Tony Gentilcore (Blog) and Jen Heath
Sponsors
FitCast News
- BSL Yogurt
- Vote for the 100th Episode Guest
Mailbag
- Due to my hectic schedule, I have to work out at 5 AM. I have heard so much about pre and post workout nutrition, but so much of it seems contradictory. Right now, I am drinking a protein shake (about 35 grams of protein, 10 grams ofcarbs) right before I leave for the gym. After my workout, another shake and about 100 grams of carbs along with some creatine. I’ve heard about consuming carbs and protein right before I go to bed, but the idea of that many calories right before sleep seems like they would easily be converted to fat. My diet is good throughout the day, just not sure how to time my meals and what they should consist of given that I work out right after I awaken. -Mike Phoenix, AZ
- I can’t find these training shoes anymore. Can you? If so, would you be so kind as to share where? If not, what are people using instead? (If you covered this recently, sorry for asking, but I am still 20 shows or so behind you. I have listened religiously to the first 60 or so!) Love the show and thanks! -Dan
-
I’m not only cutting back on
supplements, but eliminating them completely after my current supply runs out (with the exception of fish oil and a daily multi vitamin). While there is tons of research to back of the use of supplementation, I want to try a no supplement approach and see how my body responds. As Scott Abel said, protein powders don’t make champions. Plus I’m broke =)
- Roger
Roudtable
- Tony talks about the seminar at CP
Episode 100 Guest Poll
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Just a heads up that there will be no show posted this week because basically everyone had something pop up. We will be making up for it by doing shows for back to back weeks. So expact a new show the following two weeks.
By: Craig Ballantyne
Strong statement, I know, cardio is a joke, but I really believe that cardio for fat loss is a joke. Although, not a very funny one…
One woman wrote, “I started out doing 5 hours of cardio per week. No results. So I upped it to 7 hours per week. Still nothing. Do you suggest I do more? I’m worried if I use your program, I won’t get any results because you don’t even have an hour of interval cardio per week. Please help!”
And from a gentleman on the Men’s Health forum, “I took up running and didn’t take up stretching until it was almost to late and almost destroyed a knee. What happened was that my IT bands got really tight and my inner quads didn’t gain any strength so my knee cap got pulled out of place. I had an MRI done on my knee and have found that my knee cap has bruised my femur. “
Cardio horror stories are a dime-a-dozen. So here’s the bottom line on cardio…
Long slow aerobic training remains the biggest practical joke in fitness. Marathon running for the average overweight person? Why don’t you just tell someone to go play in traffic…oh wait, that’s exactly what they are doing - all while crushing their joints with excess weight and repetitive pounding.
If you do long, slow cardio, its only a matter of time before you end up in a physiotherapist’s office with all the others that do too much of the same thing…whether its running or spin classes, overuse injuries are far too common in the cardio world.
After all, what’s easier to overdo, total body strength training done 3 times per week for 20 minutes, or the same cardio activity done for 6-9 hours per week?
Heck, I once knew a physiotherapist who was so addicted to spin classes that she had overuse injuries that prevented her from walking normally! Physio,
heal thyself!
Cardio is a joke…
But cardio fits our “more is better” mentality, doesn’t it? We go right from a 3000 calorie meal at the Outback Steakhouse to our 60 minute cardio confessional sessions on the elliptical. More, more, more, more. And yet get
less results?
There is a better way.
Take a peek at the weight room when you are in a gym. Then compare the bodies there to the bodies on the elliptical. You’ll find the sculpted, toned physiques lifting dumbells and doing pushups, and the plump, “never changing physiques” spinning their tires over on the cardio equipment.
No matter what the city, no matter where the gym, its the same old story.
Burn fat, get lean, and boost your metabolism with resistance training. Finish with short interval training or even bodyweight circuits (described in my DB-BW Fusion TT Workout Bonus from www.turbulencetraining.com) and you are off to the fat burning races.
Or get left behind on the cardio equipment that is getting you nowhere, CB
PS - Turbulence Training is Guaranteed.
If you aren’t thrilled with the decreased workout time and increased fat loss and energy from the Turbulence Training system in 8 weeks, let us know and we’ll refund your order. Your satisfaction is guaranteed. Turbulence Training has already been trusted by the biggest fitness magazines in the world (Men’s Health & Shape), and I guarantee it will work for you too!
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
Craig’s Other Sites
I have a new favorite snack. The best part is that it is high in protein and packs just the right amount of calories for that meal after your post-workout meal.
Here it is, Chocolate Pudding Yogurt.
- 1cup Full-Fat or Low-Fat PLAIN Yogurt (Should have 12-16g carbs)
- 1 Scoop Ultra Peptide Pro 2.0 (Chocolate Flavor)
- 1 Tablespoon of Spleda (optional, personally I don’t think it needs it)
All in all here is what you have for macronutrients:
- 340 kcals
- 19g Fat
- 17g carb
- 30g protein
Give it a try and let me know what you think. Personally I think it is as good as chocolate cake batter.
Also use the code “FIT10″ when you order from BlackStarLabs.com and save 10% on your order!!!
Listen to Episode 97 here: TheFitCast097.mp3 (or right click to download)
or Subscribe through iTunes
Hosts:
Kevin Larrabee, Jimmy Smith and Eric Cressey
Sponsors
FitCast News
- Training since moving to Santa Monica
- Gold’s Gym
- Mr. Natural
- Jay Cutler
- rope pull down
- Park Training
- 1-hour Saturday biking
- 3-day full body
- Biotest’s new supp Rhodiola Rosea
- BSL Casein Pro 2.0
- Jimmy and Kevin talk about their workouts
Mailbag
Question to the audience
- Cutting back on Supps because of the economy? (E-mail: questions@thefitcast.com)
Interview with Eric Cressey
- Books EC mentioned
- Clap pushups in place of speed bench
- Eric Cressey Links:
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
I couldn’t be any simpler with my nutrition recommendations for foods for fat burning. You will get have the most energy and the best body and fitness level possible if you eat whole, natural foods. I always ask Dr. Chris Mohr, author of the Turbulence Training for Fat Loss Nutrition Guidelines if I ever need help with nutrition information.
You must avoid processed foods, which is pretty much anything in a bag or a box. So cut out muffins, donuts, pre-packaged cereals, white bread, pasta, chips, crackers, cookies, etc.
We need to return to a time of simpler eating, focusing on fruits, vegetables, nuts, lean proteins, and healthy fats. It will take some “bad habit breaking” to rid yourself of your addiction to processed foods, but in your journey you will learn to appreciate the taste of REAL food again.
You don’t have to eat meat to lose fat and build muscle, but it’s not unhealthy to eat beef, chicken, and fish. In fact, fish contains essential fatty acids we can’t do without.
You might have heard about the importance of healthy fats, which is a big turn-around from the low-fat mentality of the 80’s and 90’s. We now know eating fish and nuts won’t make us fat, but will in fact make us healthy and help control our appetite.
So just focus on foods that haven’t been processed, and you’ll start to see changes in your body and energy levels in a matter of days. Get rid of the processed foods and you won’t be tired anymore!
I strongly believe nutrition is the MOST important factor in fat loss and in health. If you’re eating processed foods, trans-fats, and too many calories, you won’t get maximum benefits from your exercise program, no matter what you are doing. Nutrition can either heal you or kill you, so choose wisely. Fortunately, the right choices are the simple choices.
I’ve had clients that switched to whole, natural foods and almost overnight they’ve reported changes in their bodies and huge increases in mental energy. So stick with the simple nutrition approach for fat burning.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
Craig’s Other Sites
Listen to Episode 96 here: TheFitCast096.mp3 (Or Right Click and Save-As)
or Subscribe through iTunes
Hosts:
Kevin Larrabee, Jimmy Smith and Scott Abel
Sponsors
FitCast News
- My new favorite GNC product, seriously.
- Gold’s Gym Venice
Interview with Scott Abel
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
1) Do Something You Love
If you are a beginner and you hate the gym, just do something you love! Don’t make your healthy lifestyle a prison sentence. Enjoy what you eat and do. Just don’t eat garbage and don’t look at exercise as punishment.
2) Strength Training
A very, very recent study (published in the May issue of the
Journal of Applied Physiology 102:1 767, 2007) showed that
resistance training boosts metabolism by 10% and increases fat
burning by 100%!
3) Interval Training
The latest research from Australia showed a more weight loss from interval training than from long, slow cardio. In fact, the long, slow cardio group didn’t lose any weight. AND - this study was done in women…so yes, Turbulence Training works for women. Strength training and interval training are the 1-2 punch that blowtorch fat off your body.
4) Eat 6 Small Meals of Whole, Natural Foods
Fruits and vegetables, protein, nuts, and healthy fats. It’s that
simple. Don’t spend another dollar on “the latest diet”. You
ALREADY KNOW what to do!
5) Avoid Booze, Sugar, Trans-Fats, & Inactivity
Yeah, I know, real “secrets” here, CB. “Thanks”, you’re thinking
sarcastically. Listen, sometimes we just need the motivation. Maybe there is a donut within reach, or you’re thinking about watching the tube instead of exercising, or you’ve got a cookie in one hand and an apple in the other.
Let this be a simple reminder to make the right choice.
Everything you do takes you closer to OR away from fat loss,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
Craig’s Other Sites
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
Here are 3 kick-butt bodyweight exercises you can do anytime, anywhere to burn fat, stay energized, and avoid overeating.
Bodyweight exercises help you burn fat shockingly fast, without any fancy equipment.
1) Any Single-Leg Exercise
The pistol (single-leg squat to the floor) is the most advanced
1-leg exercise. But you can also do assisted single-leg squats with a band, or onto a bench, or even with a Stability Ball between your back and the wall.
If you aren’t ready for single-leg squats, you can use Bulgarian
Split Squats, Reverse Lunges, regular split squats, or lying 1-leg
hip bridges if you are a beginner.
2) Decline Push-ups
These are harder than normal pushups, thanks to your elevated feet. And in this position, you can still use a close-grip to fatigue
your triceps, a “piked-hip position” to build your shoulders, or
even the Spiderman leg motion to work on your abs.
3) Bodyweight Inverted Rows
I choose these over chinups and pullups because bodyweight rows let your chest rest, while your back is strengthened. It’s the perfect compliment to a pushup.
Do 8-12 repetitions per exercise. Don’t rest between exercises. Go through the circuit up to 3 times, resting 1 minute after each
circuit.
For a once-per-month challenge, do each exercise to failure in your final round through the circuit.
Get in shape fast with Turbulence Training,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
Craig’s Other Sites
Use the coupon code: "FIT10" at Checkout to SAVE 10% on any order!!
