Men's Workout World » craig ballantyne

Is Your Nutrition As Good As You Think?

Fri, 29 Jan 2010 06:00:21 +0000

BY Craig Ballantyne

Last day in part 2 of my interview with Scott Colby, I talked about what to do if you’re trying to lose fat, but love carbs. If that sounds like you, then you’ll definitely want to go back and read up on that.

Today we discuss another familiar question – you eat well, workout regularly, but can’t seem to lose the belly fat. So what should you do? Let’s find out…

***********************

Scott Colby: Let’s see – our next question, Richard Steele out in Hollister, California. He says, “I work out three times a week and am active the rest of the week. I eat as clean as possible, but cannot get rid of the last of my belly pouch. I’m 62 and hover around 8 percent body fat” – that’s awesome, congratulations! “8 percent body fat at 185 pounds. I used to weight 250 pounds.

“Maybe I don’t eat enough to free the need to hoard fat for energy.” So basically, he’s 62, he’s lost a lot of weight, 8 percent body fat, and trying to get rid of the last of his fat in his stomach.

Craig Ballantyne: Well, 8 percent’s kind of hard to believe if you do have remaining body fat, because in pictures of me where I’m kind of – you know on my blog at ttfatloss.com or on my website, my famous kind of ab shot, I don’t even think I’m 8 percent body fat in that shot.

So there may be some error in the measurement, which I’m not making any friends here with this answer. But I just don’t believe that you can be 8 percent body fat and have belly fat that is visible, because 8 percent body fat, that’s what the guys on the cover of Men’s Health magazine are.

So there may be some error in measurement, but then we take into account the fact that you have lost body fat in the past, it may be excess skin. And that excess skin is going to be difficult to remove at age 62, because that’s when our skin elasticity starts to lose its ability to just kind of rebound.

So really we go back to the same thing that I said to our first guy, George. We take a look at the NUTRITION. Is it really as good as we say it is? Do all those things that we talked about. And then increase the intensity of the exercise. And that’s really the only two things that are really gonna work here.

Without knowing how many calories he’s consuming, without knowing the exact foods, we can’t talk about that last question that he asked. But I know we’re gonna get into the how many calories and that type of stuff, so I may as well cover that right now.

How much protein should I consume?

And the answer to how much protein that you should consume per day is gonna be one gram per pound of your ideal body weight. So I’m just answering this because I know we’re gonna cover it. But one gram per pound of your ideal body weight.

EXAMPLE:

So if you’re 150 pounds and you wanna be 140 pounds, then that’s how many grams of protein you should have is 140 grams.

And then your DAILY CALORIE INTAKE should be this:

It’s going to be – your daily calories are going to be your ideal body weight multiplied by the number of hours you exercise plus 9.5.

EXAMPLE:

So let’s say we’re using 180 pounds as our goal body weight, and our daily calories are gonna be 180, and he’s exercising 3 hours per week, so it’ll be 3 plus 9.5, which will give us 12.5, multiplied by 180. I had this on my blog at ttfatloss.com. Now using 180 times 12.5, we get 2250 as a daily calorie intake.

And then from there, we get 180 grams of protein, and then the number of FAT GRAMS we’re gonna want is half of our ideal body weight in grams.

So our ideal body weight is 180 pounds, so fat intake per day is gonna be 90 grams. Then CARBOHYDRATES is simply gonna be the same as protein, so it’s gonna be 180 grams as well.

So that would be – and I’m getting this equation from Men’s Health magazine, from a guy named Alan Aragon, who I think is a really, really smart nutritionist. Common sense – lots of common sense there. And so if you’re exercising 3 hours per week and you wanna be 180 pounds, which would help our gentleman here lose some body fat and belly fat, then 2250 calories per day is maybe what he wants.

Now another thing to do, if that seems high to him – and it may well be – then here’s another thing to do….

Write down everything that you’re eating. Figure out how many calories that is.

If you’re NOT losing belly fat on that, then chances are you have to decrease that amount and increase the quality of your food. So the very first thing that you do is:

Make sure that you’re eating ten servings of fruits and vegetables.
Increase the quality of the food.
Eliminate anything from a bag or a box.
Then maybe even recalculating your calorie intake now that you’ve improved the quality of your diet.
If you’re still not losing weight, then talk about decreasing your calories 10 or 20 percent.

However, if he writes and is concerned that he’s not eating enough, it’s tough to say without knowing the actual numbers here. And then there’s two actual numbers.

There’s the number of calories he BELIEVES he’s eating, and then the number of calories that we’re ACTUALLY eating after we go through that equation and do the seven day food journal and really find out is there anywhere where we’re doing what’s called mindless eating, which is when you go home from work and it’s between work and dinner.

And you’re just kind of putting your hands in all types of things – a cookie here, a handful of chips there, whatever. That’s MINDLESS EATING. It can add up to a lot of calories in a lot of people, and that’s the type of thing that we have to put routines into our life.

Such as instead of going home and doing that, the first thing I do when I go home while I’m preparing dinner is I cut up lots of broccoli, peppers, mini-carrots, and prepare hummus, and that’s what I snack on. So even if I filled myself up on that, I’d probably only eat 200-250 calories, versus if I had one cookie and a handful of chips, I might have 250 calories and no dent in my hunger was even made.

So that’s the kind of stuff we have to watch out for is the mindless eating.

And then we put those routines in there to make sure that we are not doing that type of stuff. And then we also figure out from that calorie and food journal are the portion sizes that we’re eating, were they twice as much than what we thought? And therefore we’re eating an extra 300 calories at breakfast, an extra 150 calories at lunch, an extra 250 calories at dinner. And if we cut those portions back, then we start getting results.

So there’s a lot of factors. I mean really every single one of these questions needs to be answered in an entire one-hour sit-down consultation.

Scott Colby: You got that much time, Craig?

Craig Ballantyne: Well, you know there’s so many factors in here. I’m trying to be pretty straightforward about it and trying to cover every single angle from which we can attack this. But I think that he’s certainly living a great lifestyle, and he deserves better results than what he’s getting if he’s struggling with that. So hopefully those are some alternatives that will come through for him.

Scott Colby: Yeah. All good advice, Craig. And I’ll send out a link to your blog where people can get that equation that you were determining the calories and the fat grams.

Craig Ballantyne: Sure.

Scott Colby: And we’ve covered weight training and such, and I’ll just recommend maybe he could take a look at his workouts just to make sure he’s changing it up.

A lot of people do the same routine for months, and that may be one thing he needs to do is increase the weight or change the routine of the workout. And then just something simple, like when I went through a pretty good transformation, one of the big things – and we’ve talked about it – I just cut out cereals and most breads and that made a big difference in my belly fat.

Again, it was stuff I thought was healthy for me that it turned out had too many ingredients that were holding me back in my results. So just maybe some simple tweaks, but you gave some great suggestions.

Let’s jump to the next question regarding low calorie diets for fat loss.

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How to Lose Fat if You Love Carbs

Tue, 26 Jan 2010 23:30:32 +0000

Low-carb diets – do they work and should you follow one if you love carbs? Read on as I tackle this question and more in part 2 of my interview with abs expert, Scott Colby.

Did you miss part 1? Find out what advice I gave Scott when it comes to eliminating fat from the body.

Scott Colby: Let’s get to our next question. It’s from Menar from Jordan – I hope I pronounced it right. It says, “Hello, how are you? Hope you had a merry Christmas. I LOVE carbs, and this is my problem. Is being on a low-carb diet the SOLUTION for me? Thanks a lot.”

Craig Ballantyne: Absolutely not.

I mean that’s just not gonna work, if you like carbohydrates and you think you’re gonna go on a low-carbohydrate diet. I mean really what you should do is try and eat ten servings of fruits and vegetables per day. That’s gonna fill you up. That’s also gonna give you some of that sweetness from the fruits. So I would say probably five fruits, five vegetables, so it’s a total of ten servings. I mean everybody that’s listening to this call should be getting ten servings of fruits and vegetables per day.

And large apples can be two servings, so don’t be overwhelmed by when I say ten servings, because it’s really not as much as most people think. But we need to be getting more, and then really you just need to look for foods. Read the ingredient list.

There’s even HIGH PROTEIN PASTAS.

I’ve been consuming a lot of those. Beans, legumes, lentils, that type of stuff. Other carbohydrate sources. But I really don’t think that personality-wise you are suited for a low-carbohydrate diet if you like carbohydrates. And I think maybe the truth is you like eating sugar and stuff, and that has to be eliminated from every diet down to that 10 percent category if you wanna lose body fat.

So get the sweetness from fruits, and that’s fine. But added sugar, you should not have any processed foods. So I think talmond butter How to Lose Fat if You Love Carbshat’s really important to understand is that what are you really saying when you say you like carbohydrates? Is it that you like sugar, or that you like bread? Bread is fine in some cases. I mean I wouldn’t eat a whole loaf of bread in a day, but if you wanna have a sandwich with almond butter that’s certainly okay.

CALORIES IN, CALORIES OUT – I know that’s another one of the questions we’re gonna talk about in a bit – is still a fairly large component of weight loss, no matter what people are saying, and trying to minimize the calories in, calories out.

It still is a very important component – mostly the calories in. So high fiber bread with almond butter, that’s gonna fill you up a lot more than the bowl of breakfast cereal that we talked about and a cup of milk. And you’re probably gonna have more calories in that cereal and milk, but not have that long-term suppression of appetite. You’re gonna be hungry by mid-morning.

But high fiber bread plus almond butter plus one piece of fruit, you’re gonna get through the morning a lot BETTER than with the breakfast cereal, and probably on fewer calories.

So overall I think go back to what we said in the first answer, is to use a FOOD JOURNAL.Write down everything that you’re eating for at least seven days. Use FitDay. Continue to use a food journal if possible.

Men’s Health magazine back in their February 2009 issue talked about a study that showed that people who use a food log lost 3 ½ pounds more than people that didn’t use a food log over a 12-week period. So that’s IMPORTANT.

Drinking lots of fluids, lots of water – water, green tea, no-calorie fluids – to minimize any hunger that’s really just thirst. Some people say, “You’re not really hungry, you’re thirsty; have an extra couple of cups of water.”

Having soups, vegetable-based soups before your meals, that’s also research-shown to reduce calorie intake. So vegetable soup, that’s gonna help contribute to your ten servings per day. But if you have a vegetable soup before you have your lunch and before you have your dinner, you’re gonna cut your calories.

As I mentioned, there’s a lot of high protein like what people would traditionally call carbohydrate fookamut pasta How to Lose Fat if You Love Carbsds. There’s pastas that I’ve been using recently – there’s spelt pasta and there’s another one called kamut pasta – K-A-M-U-T. And the kamut one actually is really good for people that have gluten insensitivity, because it does contain gluten, but for some reason a certain kind that doesn’t cause problems in people who are insensitive.

And it’s 15 grams of protein per serving, and so people are always worried about on a non-meat or non-animal-product diet how they’re gonna get protein. I know we’re gonna talk about that as well. But if you have that, you’re gonna have 15 grams in a single serving, plus you’re gonna get some other type of protein in that meal, I’m sure, whether you’re going to have cheese in it or whether you’re going to have meat in it as well. Clearly you’re gonna get plenty of protein from that, but also you’re gonna get protein from your legumes that you may have with it. Or you may have vegetable soup with legumes – that type of stuff, so plenty of options there.

I’m just going through as many of the nutrition things so we cover them kind of in this question.

Another thing I want people to do is they SCHEDULE that reward meal once per week, but then if they really want advanced results they stick to that 90 percent.no sugar How to Lose Fat if You Love Carbs

We remove all the sugar and trans fats from our diet, and you talked about a couple of those foods, which are gonna be the processed packaged foods. The ones that have a lot of ingredients are gonna probably have more sugar and trans fats in them, so remove that.

And then another thing I want people to do is take three or four minutes and just write down every nutrition obstacle that’s in the way of their week.And then in addition to every one of those obstacles, write down two solutions.

So for example, every Wednesday you might have a long meeting, all afternoon from 1:00 till 5:00, and then you immediately have to go and take your child to a sporting activity or some type of after-school activity. And so you really don’t have any chance to eat from 1:00 until 8:00. Or you might just go to a vending machine or something. So that’s an obstacle.

Now the SOLUTIONS of course are to make sure that you PLAN AHEAD and you have an apple and almonds for while you’re commuting between work and the activity.

So you’re planning ahead – that’s just one solution. You may have another solution. You may say, “Okay, I’m gonna take all these vegetables and some hummus, and that’s gonna be my other solution. So if I don’t have the ingredients for one of those solutions I’m gonna have the ingredients for the other.” And just come up with every single obstacle in your way and two solutions – problems are solved.

And make sure you plan shopping. Prepare preferably one day on the weekend where you have lots of time and you can go to the grocery store. Make a list. Get it.

Prepare as much as you can, chopping stuff up, etc., cooking stuff in advance, and that will help you get through thosemeal planning How to Lose Fat if You Love Carbs tough times.

So again, a long answer to a question – went off on a tangent there a bit. But I want to cover a lot of this stuff as soon as possible, so that everyone heard it and can apply it to their questions, which we’re gonna answer in a couple minutes as well.

Scott Colby: Awesome – good stuff, Craig. One suggestion I gave on my blog a few weeks ago – actually kind of a light-hearted suggestion, but it would actually work – is to keep an ingredient journal for like a day or two.

So instead of just writing down your foods, write down all the ingredients you eat. So if you eat the nice, whole, natural foods that Craig is suggesting, your food list and your ingredient list is gonna be the same. Apple, eggs, nuts, things like that. But if you’re eating all these boxed foods, your arm’s gonna fall off trying to write down those ingredients, but it’s a REAL GOOD EYE-OPENER.

If you do write down an ingredient that you’re eating, it’s an eye-opener to see everything that you’re putting in your body. And hopefully if you just see it down in writing, that’ll make you change some of your habits as well. Very cool.

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3 Diet Secrets for 2010

Mon, 04 Jan 2010 05:43:45 +0000

Remember that funny video I made last year about “diet vs exercise”?

If you haven’t watched it, here it is:

It points out the futility of the cardio confessional and shows you
that diet is much more important than exercise.

And since diet is more important than exercise, I’ve decided to
spend a lot time sharing nutrition tips this week, starting with
these 3 diet secrets:

1) Your nutrition program doesn’t have to be extreme.

Hold up on the insane New Year’s changes. Make sure the nutrition
plan you’ve chosen is sustainable. Simple diet changes go a lot
farther than you might think.

Why not just eat more whole, natural foods rather than trying to go
on an impossible-to-stick-to ultra-low carb extreme plan?

2) Get the junk out of the house.

If it’s in your house, you’ll eat it…and trust me, this goes for
me too. When I visited my mom’s house for Christmas, I ate all the
chocolate I could find. But I keep it out of my house here in the
big city.

So whatever your weakness is, keep it out of your home.

Success is that simple.

3) Fill in the “diet-killing” gap.

For some folks, the diet-killing gap is between work and dinner. For
others, it’s between dinner and bedtime, but for almost everyone,
there is a point in the day when we suffer from mindless eating.

So make sure you have alternatives…as soon as you come home from
work, cut up vegetables and dip them into hummus. That will keep you
full on a small amount of calories.

After dinner, if you need something sweet, stir up chocolate protein
powder into a small bit of plain yogurt. That will satisfy you.

BONUS Tip #1 – Chew your food 20 times before swallowing. Most people
eat so fast they only about 5 times. You’ll really notice a difference
and you’ll slow your eating so you feel full.

I was reminded of this tip while reading a book called, “Mr America”,
about one of the first ever fitness gurus.

BONUS Tip #2 – Have a bowl of broth-based vegetable soup before a
meal. American researcher Barbara Roll has published a lot of studies
showing that this will help you reduce the food you eat. Surprisingly,
consuming just water doesn’t seem to do the same trick.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
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Lose Belly Fat with New Abdominal Exercises

Thu, 17 Dec 2009 04:36:05 +0000

BY Craig Ballantyne ON Dec 16, 2009

I’ve been filming a lot of workouts and abdominal exercises recently, and have modified a few classic movements.

As a result, I have a few *new* ab exercise photos and descriptions to share with you today for your ab workouts.

1) Kneeling Ball Plank

The regular Stability Ball Plank (aka “Plank on Stability Ball”) is a tough exercise for your abs. In fact, one study quoted by Men’s Health magazine said the Ball Plank is 30% harder on your rectus abdominis than a regular plank.

But for some folks, it is so hard they can’t do the Ball Plank. Fortunately, we can modify it and allow them to do a kneeling version.

Here’s the exercise description and photo:
• Kneel on a mat and place your arms on the ball. Extend your body in a straight line.
• With your back flat, your body should form a straight line from your shoulders to your knees. Hold the plank position for the designated time.

2) Stability Ball Mini-Rollout

Here’s another great ab exercise that we modified for people who find the original version to be too hard.

•    Kneel on a mat and place your clasped hands on the top of a medium sized ball.
•    Brace your abs and slowly lean forward and roll your hands over the ball while the ball moves away from your body.
•    Keep your body in a straight line and rollout 6-12 inches.
•    Keep your abs braced as they get a stretch on the way out.
•    Then contract your abs and reverse the motion to return to the upright position.

3) Kneeling Renegade Row

The regular renegade row can be murder on your obliques in the lower ab area. But again, this exercise is often too advanced for most folks, so we cut back to a kneeling version.

NOTE: It is a little awkward, but if you play around with your body position, you should be able to do it and get the benefits. It is a lot harder than it looks.

•   Start in the kneeling pushup position.
•   Wrap your hands around two light dumbbells – NOTE: They must be flat edged dumbbells – not round. You can also use kettlebells.
•   Keep your abs braced and row one dumbbell up to your ribcage.
•   Slowly lower under control and alternate sides.
•   This is a very tough exercise on your lower abs and obliques.
•   Keep your abs braced strong at all times.

4) Chin-up with Knee-up

And now for an advanced, unique ab exercise. The extra eccentric stress in this exercise can put a hurting on your abs – even your “lower ab” area – the next day.

•    Take underhand grip on the bar with the palms facing you.
•    Pull your body up until the chest reaches bar level.
•    At the same time, pull your knees up to your chest.
•    Slowly lower yourself but do not let your body swing and do not use momentum.
•    Let your knees drop slowly from your chest to their original position.

5) Barbell Rollout

And lastly, a tougher version of the Stability Ball Rollout

•    Add 25 or 45 pound plates to a barbell. Kneel on a mat and place your hands on the barbell slightly wider than shoulder-width apart. .
•    Brace your abs and slowly lean forward and roll out while the bar moves away from your body. Keep your body tight and go slow.
•    Keep your body in a straight line and go as far as you can with perfect form.
•    Contract your abs and reverse the motion to return to the upright position.

So hope you get some benefit out of those…if you can do those easily, make sure you are putting the advanced versions of these abdominal exercises into your fat burning workout.

And by the way, most people are surprised by this, but I believe that almost every exercise is an ab exercise. You can even modify arm exercises to work your abs hard.

Some of my favorite traditional lifting exercises for abs are:

A) High repetition dumbbell rows (murder on your obliques)

Lying dumbbell triceps extensions with an extra stretch at bottom

C) 1-arm staggered stance heavy dumbbell curls

So brace your abs, contract them tight, and work them on every rep you can…and just say NO to crunches.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training for Abs

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12 Minute Fat Loss Bodyweight Warmup

Sat, 05 Dec 2009 04:56:03 +0000

This is a 12-minute workout program.

To begin every workout of the 12-minute workout program, you will start off with a bodyweight warm-up.

The first exercise will be the Y-squat. Place your hands up in a Y position with your shoulder blades back, and then sit back and squat.

After finishing the Y-squat, go down and do Push-ups. If you’re a beginner, then do kneeling push-ups, otherwise regular pushups.

The Last exercise in this warm-up is the Diagonal Lunge. So, stepping out in a 45-degree angle, with your foot still pointing forward, drop down, and then drive back up using your front heel to power up. Alternate sides, doing 6 repetitions per side.

Go through this warm-up twice and then you will be warmed up and ready to move into the workout.

Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
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12 Minute Fat Loss Workout 3 Pushups and Dumbbell, Kettlebell Swings

Sat, 05 Dec 2009 04:40:17 +0000

This workout is a conditioning circuit using Pushups and Dumbbell/Kettlebell Swings

The first type of pushup you will do is the Close-Grip Pushup. So for this exercise, do as many repetitions as you can in 30 seconds. From there, move immediately into 1-Arm Dumbbell Swings for 30 seconds. Once you’ve gone for 30 seconds, switch sides and do the other arm.

Again, if you have KB’s then you can use those in place of the DB’s.

Next you will do regular Pushups for 30 seconds and finishing off the circuit with 2-Arm Dumbbell Swings.

It’s important to note that throughout this circuit you will not take any rest. By then end of the circuit you’ll be pretty tired, so take one minute rest and then try to go through it again two or three times.

Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
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12 Minute Fat Loss Workout 4 Lunge, Press and Row

Sat, 05 Dec 2009 04:18:49 +0000

We’re going to start with dumbbell forward lunges in workout 4 of the 12-Minute Fat Loss workout program.

So, with dumbbells at your side, lunge forward, drop your hips straight down, and then drive up off that front heel to the start position. You will alternate sides for this exercise.

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From that exercise, you will then move right into a dumbbell push press. To get in position for this exercise, you will place the dumbbells at shoulder height facing outward. You can probably use the same weight as you used for the lunge exercise so as to not need to switch dumbbells. Next, you will squat down a little bit and then drive the dumbbells up overhead. Bring them down, and repeat.

After you have finished that exercise, you will either do a dumbbell row or if you have a bar at home, then you can do inverted rows.

For the dumbbell row, place one knee and one hand on the bench, keep your back nice and flat and then row the dumbbell up to your abdomen.

In the case of inverted rows, grab the bar with an overhand grip with hands slightly wider than shoulder width a part, and then row your chest up to the bar.

So, go through those 3 exercises in circuit fashion as many times as you can in 12 minutes and that’s it!
Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
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12 Minute Fat Loss Workout 5 Total Body 3 Exercise Workout

Sat, 05 Dec 2009 04:12:55 +0000

This workout is another total body, 3-exercise workout. You’ll start out this mini circuit with a dumbbell squat. So, for this exercise, grab a set of dumbbells and place them at your sides. Next, push your hips back and squat down, then drive up. However, as you come up, you will do a bicep curl into an overhead press. Repeat.

Once you’re done that exercise, move immediately into a T-push up. So, go down into a regular push up position, and then as you come up, swing one arm out and rotate out so that your arm is perpendicular to the ground. Bring your arm down, do a push up, and then repeat for the other side.

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After that exercise you’ll do a series of burpees. So, go down, kick your legs out, do a push up, jump up, and then repeat that for 30 seconds.

That’s it for the mini-circuit, so you can take a rest, and then repeat that as many times as you can in 12 minutes.

Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
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12 Minute Fat Loss Workout 6 Upper Body Workout

Sat, 05 Dec 2009 04:07:02 +0000

In this workout you will perform an upper body superset of chin-ups paired with dumbbell chest presses.

Now, you won’t be able to lift as much weight as you normally would simply because your body will be fatigued from doing the chin-ups.

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So, take the bar by an underhand grip, shoulder width apart, and from a dead hang, pull your chest up to the bar and back down. Perform as many reps as you can.

Move immediately into dumbbell overhead chest press. Press the db’s up and in, and then down and out.

Once you’re done all your reps, rest one minute and then repeat that superset as many times as you can in 12 minutes.

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12 Minute Fat Loss Full Body Workout 8

Fri, 04 Dec 2009 06:45:55 +0000

In workout 8 we’re going to start out with dumbbell squats. Hold the dumbbells down by your sides, push your hips back and keep your chest up and out.

Move immediately into a pushup with your hands on the ball. If you can’t do these, just do regular pushups.

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Finish off with deep step-up. With your dumbbells in your hands, put one foot on the bench, drop your hips down and step up. Step back and down. By dropping your hips down, youll get more work out of that lead leg. Finish all reps on one side and switch to the other side.

Rest 1 minute and repeat this set. Do these as many times as you can in 12 minutes.

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