1)
I am continually amazed by the transformations of Darin's clients in his newsletters. And Darin loves to life the healthy, fat burning lifestyle. His enthusiasm will blow you away. Darin is one of the busiest trainers in the USA, and still makes time to compete in Natural Bodybuilding. Inspiring stuff!
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Check out his site: http://www.darinsteen.com/ and look for his "FAT LOSS LIFESTYLE" Systems - 12 Week Body Transformation System by Nov. 1st at http://www.fatlosslifestyle.com
CB: Darin, watching your progress and receiving your emails has been great. How do you find the inner motivation in your clients and get them to make big lifestyle changes?
DS:
They sense my inner confidence that the simple blue-print (precise work-out schedule and meal plan) that I create for them to follow gets great results fast.
I and many of my clients follow the program and have the best bodies of our lives into our 40's and 50's. So even though most of my new clients have never had luck with fitness and fat loss in the past, they feed off of my confidence, motivation, and experience.
Initially, I hold them accountable with food logs and work-outs. Then within 2-3 weeks they feel the clothes fitting differently, the extra energy, the improved self-esteem, a more optimistic attitude, and so on. At that point they start to believe in themselves more. It is all about habits. New healthier habits are like old habits, once you have them established (about 30 days) they are easy.
CB: What is the first thing for both diet and exercise that you want to change in your clients for fat loss?
DS:
With the diet it is two things.
Higher quality foods (more natural / less preserved) and smaller and more often with the meals, making sure to combine protein and carbs together. In only a few weeks' clients totally understand how to manipulate the amount and source of carbs for the different days of their fitness schedule.
With exercise it is obviously to be consistent to two or three 60 min. resistance and two 45 min. interval cardio sessions (upon wakening, in a fasted state). Next is intensity. To go beyond perceived failure, while at the same time keeping things safe. To make light weights feel heavy by slowing down rep speed (3-1-3) and isometrically squeezing target area. Working on the mind muscle connection.
CB: What role does slow cardio have in your fat loss programs?
DS:
Almost never. Only for rehab clients or if a client feels very low energy due to overtraining and or undereating.
CB: So you stick to intervals?
DS:
Yes. Out of approximately 500 clients in the past 6 years, I have only prescribed slow go cardio to 3 or 4 clients.
Trust me, almost anyone can do intervals either on tread, bike, or elliptical. Why interval? In the most simple way I can explain it, I ask my clients, "Do you want a body that looks like a sprinter, or like a marathon runner. Ok then, lets train (cardiovascular) like a sprinter."
Click HERE to read the rest of Darin's interview.
2) Exercise Video Clip of the Week for Platinum Members
Stability Ball Rollout
This stability ball ab exercise is another great alternative to sit ups!
3) Forum Topic of the Week:
TTmember:
Can anyone suggest alternate exercises for the following? I'm about to start the Hardcore Fat Loss workout, and I want to do it right, but I've had back problems in the past and might want to avoid these exercises:
1. Good Mornings
2. Romanian Deadlifts
Thanks!
CB:
Good question.
For one of the exercises, use a Reverse Lunge (dumbells) or Barbell Split Squat.
For the other, use the Stability Ball Leg Curl.
Those are some good substitutes.
Let me know if you need more help.
Craig
TTmember:
I was just wondering what the best BW or freeweight exercises were to substitute any machine excercises ( rows, cable chop, pulldowns...)
CB
Dumbell rows, dumbell chop or medicine ball chop, and chinups or pullups
Here's a video on dumbell exercises for your back:
http://youtube.com/watch?v=LgUsXA4JX0w
Read the rest of the forums, including Alwyn Cosgrove's Interview Transcript HERE.
4) Workout of the Month - Sept 07: TT for Abs
CB:
Get TT for Abs while its hot:
http://www.ttmembers.com/members/programs/fileinfo.cfm?id=84&action=display
If you can do the exercises, the program will work for you.
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Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training