Remember that labels are sneaky!
A label can boast "0g Trans Fat" if there is less than 0.5g of Trans-fats
per serving. But if there are several servings in a bag, and you eat the whole bag...guess
what? You could have eaten 2-3 grams of trans-fats!
And trans-fats will kill ya. As Dr. Bruce Holub from the University of Guelph says,
"there is no safe level of the fats and food producers should cease and desist
the industrial production of trans fats in the country."
WEDNESDAY
Perform your regularly schedule strength and interval training workout. And if you
need to, purchase a new cooking appliance, such as a grill or steamer to help you
prepare healthy, nutritious, low-fat protein sources or high-fiber, nutrient rich
vegetables in a convenient manner.
Healthy food preparation is a SMALL effort for a LARGE reward.
THURSDAY
30 minutes of activity, anyway that you can get it. And then at dinner, try a new
source of lean protein, such as salmon, bison, or ostrich (or switch back to lean,
red meat if you're bored of chowing down on chicken).
FRIDAY
Have another great strength and interval workout. Since this is your Turbulence
Training workout of the week...have fun and reward yourself with a superset of your
2 favorite exercises. It's a perfect time to add some extra work for your arms and
abs, if you love training those muscle groups. Just do something you really like.
You've earned it. Training should be fun AND effective.
SATURDAY
30 minutes of activity. It's the weekend, find something fun to do with a friend.
On weekends, I try and get into the gym with an old friend and amaze them with several
bodyweight exercises that they have never seen before - such as Spiderman Pushups,
Inverted Rows, and single-leg squats.
Then check-in with your social support group (in-person or on the Internet) to talk
about the ups and downs you went through this week. Share recipes, tips and tricks
to turning aside temptations, and motivate each other to stay strong for another
7-days of fat-burning with the TT lifestyle.
SUNDAY
Get in another 30 minutes of exercise nice and early to start your day. Then plan
your shopping list, head on to the grocery store or even better a fresh, open market
and get your weekly produce and lean protein sources.
Make sure to include 1 new vegetable and 1 new source of lean protein in your purchases.
One big step everyday towards a better body!
Another week and another pound or two of fat should be hitting the road. Keep up
the great work!
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training