Meathead Fat Loss!

Another classic Meatheads program for review this week…although this workout is for fat loss. Let’s get our 7-day fat burning guide started…I’m pumped for this one!

Click here to listen to the TT Meatheads coaching call

Monday – Transformation Tip of the Week

I’m giving you a Double Shot today.

First, let’s get you back on track when you fall of the wagon.

If you fall off the wagon, cut your losses, dont worry about it, and get right back on track. Immediately. Its minor damage that can be dealt with.

Second, don’t procrastinate.

Do it now. It doesn’t matter if you are thinking about cleaning out your pantry, finally starting to exercise, taking care of a long-overdue chore around the house, or re-connecting with a loved one, STOP procrastinating and DO IT now!

And now…this week’s program review comes from Turbulence Training Fat Loss for Reformed Meatheads.

Now we’re having a bit of fun with the name of this program, but here’s the story…a former client from over 10 years (see picture on right) became bodybuilder meathead in the early 2000’s, but he’s now back doing TT…

I originally created the Meathead Muscle-building programs for him, but then in January he wanted a 3-day per week Meathead Fat Loss program, and here’s what he got…

Workout A – TT Fat Loss for Reformed Meatheads

Superset #1
1A) DB Incline Press
No rest.
1B) DB Row
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #2
2A) Pull-up – Max reps
No rest.
2B) Dips – Max reps
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

OPTIONAL Superset #3
3A) DB Triceps Extension
No rest.
3B) Barbell Curls
Rest 1 minute before repeating 3 more times for a total of 4 supersets.

Bodyweight Intervals
Vertical Jumps – 10 reps
Rest 10 seconds
Repeat 3 more times for a total of 4 rounds.

Tuesday
Do 30 minutes of fun activity…here are a bunch of options…

• Walking
• Jogging
• Playing any kind of sport
• Swimming
• Kayaking
• Yoga
• Bicycling
• Hiking
• Gardening (you’d be surprised lol)
• Surfing (If you are close to a beach)
• Frisbee
• Playing tag (If you still enjoy acting like a kid once in a while)
• Wrestling
• Jump rope

Wednesday

This workout will convert even the most hardcore bodybuilders…

Workout B – TT Fat Loss for Reformed Meatheads

Superset #1
1A) Barbell Squat – 12 reps (3-0-1) – with last set drop-set at 50-75%
No rest.
1B) Stability Ball Rollout or Ab Wheel – 10 reps (3-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #2
2A) DB RDL – 12 reps (3-0-1)
No rest.
2B) Stability Ball Jackknife – 12 reps (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #3
3A) Barbell Forward Lunge – 8 reps per side (2-0-1)
No rest.
3B) Side Plank with DB Lateral Raise – 10 reps per side (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Bodyweight Intervals
Burpees – 10 reps
Rest 30 seconds
Repeat 3 more times for a total of 4 rounds.

Thursday
Another 30 minutes of fun activity.

And time to answer a quick interval question…

Q: What machine is best for intervals?

Answer:
I know the treadmill is best…and then I think the bike is second, and elliptical third. Rower is fine too.

Here’s a video with more info on the proper rest intervals that we talked about last week.

Friday

What a way to end the week with the intense meathead workout…

Workout C – TT Fat Loss for Reformed Meatheads

Superset #1
1A) Deadlift – Use perfect form, no straps, double overhand grip.
Rest 1 minute.
1B) DB Chest Press
Rest 2 minutes before repeating 2 more times for a total of 3 supersets.

Superset #2
2A) Military Press
No rest.
2B) Inverted Row
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

OPTIONAL
3-Minute Arms (Click here for 3-Minute Arms)
6-Minute Abs (Click here for 6-Minute Abs)

Bodyweight Squat Intervals
20 seconds of bodyweight squats
10 second hold in bottom position of squat
Repeat for 8 rounds.

Social Support Saturday!
Never give up telling yourself you can do it. Stay strong. Stay positive. Stay in the zone.

Sunday – Plan, Shop & Prepare
Do your 30 minutes of activity and then plan, shop, & prepare.

And try something new in your nutrition this week.

Recently, I’ve been trying…

• Hemp beverage (more protein per serving than almond milk but notta so good)
• New versions of mixed nuts/fruit
• A spelt flour vege patty (to make as a snack while watching the NBA finals)
• Spelt flour linguine
• Quinoa

Hope you enjoyed the TT Meathead program…

Click here for the Meathead workout manual, exercise descriptions, and photos

Stay strong,

Craig Ballantyne, CSCS, MS

PS – Coming Next week!

• Phase 1 of 6 month BW manual
• Vegetarian Diet Tips from my trip to California with Kardena Pauza
• Eating on the road trips when you are vegetarian/vegan