No – no [...]]]> I was walking home from the gym when I passed by a young women – she was about 28 years old – who was talking on her phone. And I heard her say, “I’m going for a walk now to get some exercise because I’m going out for a bad dinner tonight.”

No – no – no – no – no!

That doesn’t work. It never has, it never will. You can’t out-cardio a bad diet. This is the one mistake that ALL women have made at ONE point in their life.

And to be honest, it goes for almost all of the guys I know, too.

But at best, this poor girl will only burn an extra 300-500 calories during her walk – if it’s a really, really long walk. However…at dinner, she’s likely to eat 400-700 calories during the appetizer alone, or consume that in liquid calories with wine! (NOTE: By “bad dinner”, I’m guessing she meant a high-calorie meal, and not a dreadful date with a deadbeat ex-boyfriend.)

AND remember, as I’ve mentioned in the past, one British study found that some people OVEREAT in response to cardio exercise. So when dinner comes around, this poor girl might think, “Oh, I did that long walk today, so I can treat myself to a bigger dinner or extra dessert.”

Whatever her reason, a single cardio session will not beat a bad diet.

The only thing that comes close to beating a bad diet is interval training and resistance training.

Back in 2007, an Australian research study on interval training was getting a lot of press for the surprising results. In the study, women who did interval training were able to lose belly fat without
changing their diet.

In fact, one subject, named Louise, said this:

My diet was pretty bad back then, with lots of sweets, lots of junk food…doughnuts and sugar — it was awful.

And yet by the end of this study, interval training helped Louise burn 8kg of fat in just 15 weeks – WITHOUT changing her diet.

Perhaps it IS POSSIBLE for you to out-train a bad diet – but only if you use interval training. And that’s just another reason Turbulence Training is based on this specific type of fat burning exercise.

So please choose intervals and metabolic resistance supersets and circuits to help you sculpt your body…you will get more results than taking a long walk, I promise.

Your friend (still, I hope?),

Monday to Friday you are a fat burning robot. Your fat loss program is kicking butt.

You do a fat burning Turbulence Training workout first thing in the morning, eat breakfast, have a high-protein salad for lunch, a healthy afternoon snack, [...]]]> Fat loss programs fail because we end up eating more and exercising less on the weekends.

Monday to Friday you are a fat burning robot. Your fat loss program is kicking butt.

You do a fat burning Turbulence Training workout first thing in the morning, eat breakfast, have a high-protein salad for lunch, a healthy afternoon snack, and then a sensible dinner. It all adds up to a pound of fat loss per week.

Or so it should, if it were not for the 2 fat loss killers, Saturday and Sunday.

Researchers from the Washington University School of Medicine recruited 48 men and women and put them on a year long weight loss program. At the start of the program, subjects were already gaining weight on weekends while losing weight during the week.

Why?

Researchers say that subjects reported eating more on Saturdays, and exercising less on Sunday.

During the year long research study, half of the subjects were put on a calorie-restricted diet while the other half was put on an exercise program.

Both groups lost weight during the week, but weekends stopped both groups of subjects from losing weight because both groups ended up eating more calories on the weekend.

As a result, the researchers concluded that many exercise and diet programs fail because of weekend lifestyle behaviors.

Here’s what you need to do to stop your fat loss program from failing.

First, identify all the problems that come up on weekends causing you to eat more or exercise less.

Second, brainstorm two solutions for each one of these problems. If you plan and prepare your weekends just as hard as you do for your weekdays, you’ll continue to lose fat week in and week out.

Here’s some tips [...]]]> You might not know this, but I’m a picky eater. I didn’t eat salad, yogurt, or spinach until I was 21. And I didn’t eat avocado or asparagus until after 25. Now, as you know, they are part of almost every day’s meals. So if I can improve my diet, you can too!

Here’s some tips on eating better, along with a complete 7-Day guide to Fat Loss with lots of secrets to get the most fat burning results in the least amount of time.

Sunday
Okay, picky eaters, you’ve got some work to do. Your goal this week is to try one new fruit and one new vegetable.

C’mon, you can do it!

And don’t forget to get at least 30 minutes of fun, easy activity. I’ll be walking around London before I fly back to Toronto tonight.

Monday
Do your TT workout and add a 6-minute abs workout at the end.

Tuesday
If you are up for a challenge, try the TT Member’s weekly workout competition. Each week we come up with a new challenge that every TT Member can try. You’ll find this week’s program on the TT Forum. It’s tough, but still appropriate for most folks to do on their off-days (unless you are a beginner).

Wednesday
After today’s TT workout, take 5-10 minutes to lie down, and breathe slowly and deeply from your belly. Just relax, focus on the breathing, and inhale and exhale some of your stress away. You’ll be amazed at what this simple 5-minute break can do for you.

Thursday
Get 30-minutes of light activity and include an extra round of all the stretches from your TT manual. For desk workers, do an extra 30-second stretch for the chest, hip flexors, and hamstrings.

Friday
Finish off your TT workout with a round of 3-minute arms – or two if have time. If you have Halloween duties, then do your workout on the weekend and spend today walking the kiddies around the ‘hood.

Saturday
Get rid of all the Halloween junk that you don’t need to have in the house. Tell your kids to hide their candy. Give away the extra chocolate bars and chips that you didn’t hand out on Friday.

Get rid of the junk before you eat it. And don’t feel bad about throwing it in the garbage. It’s called “junk food” for a reason.

Now that’s a proven 7 day plan for fat loss.