ISSUE #103



A lot of things are happening over at www.grrlathlete.com and there are many articles you need to check out. Here are some topics:

Preventing Running & Sports Injuries

Soccer strength & conditioning with USA national team member & FHM model Heather Mitts

Secrets of Female Strength & Conditioning

Coming up in future grrlAthlete.com articles:
∑ Paul Chek discusses female-specific training considerations.
∑ Mike Mejia, CSCS, discusses speed-agility training for tennis.
∑ How to Train for a Sprint Triathlon
∑ Secrets of basketball strength & conditioning in the NCAA

Attention: All recent subscribers interested in hockey conditioning:

Over at www.optperformance.com Coach Mike Gough, CSCS, will soon be launching his hockey training manual and hockey training website. There have been many recent newsletter sign-ups indicating an interest in hockey...so there will be more hockey-specific strength

One Manís Results with Get Lean!

Todd Thompson of Texas is a true success story. His ďevery manĒ story of going from an out-of-shape regular guy to a strong, fit, healthy man is similar to the journey that many others wish to take.

Not only did he make significant physical changes, but he also improved his lifestyle and overall well being. Heís become an active promoter of menís health, pouring great effort into helping the fitness goals of others.

CB: Todd, congratulations on your fat loss success with the Get Lean manual. Take us through the last couple of months since you started with Get Lean.

Todd T: Get Lean was a real godsend to me. I became motivated back in January when my doctor gave me some very unwanted advice about losing weight, quitting smoking, and getting my life in order. I resented the advice and just flat out told him, ďNo way, I wonít stick with it, and Iím perfectly satisfied with who I am.Ē I left the office ticked off because I knew he was right, but I didnít want to do anything about it.

He recommended a book to me, which I read a week or so later, and I started doing walks in the morning, while it was still dark outside. I didnít want anyone to see me. I weighed about 293 pounds at the time. After a couple of weeks of walking, I decided to come out into the light of day and join a gym.

CB: Just a quick note here Todd, itís absolutely essential that everyone get approval from their doctor prior to beginning an exercise program Ė good for you for listening to his recommendations. Todd, itís also very encouraging to see that a simple walking program can help with initial fat loss and a healthier lifestyle. How did the subsequent gym visits go for you?

TT: I got involved initially with a personal trainer. I simply wanted him to remind me of proper lifting technique and to just get my muscles ready for more intense exercise later. I stayed with his program until some time in February.

I had already adjusted my diet to a 40/30/30 split of protein/carbohydrate/fat, based mostly on the Testosterone Advantage Plan (a book from Menís Health).

CB: So Menís Health (magazine & website) also gave you some direction?

TT: I had been reading on the Menís Health Belly Off Club forum (www.menshealth.com) about HIIT (high-intensity interval training), and somehow I became very interested in this form of cardio training, not realizing it is really a type of exercise unto itself. Having seen multiple references to HIIT, at some point I was directed to www.cbathletics.com.

At the time I became interested in the Get Lean program, mostly through steady cardio and a weightlifting regimen I had lost down to about 264 pounds, so I was well on my way with weight loss, but my strength gains had not yet come into play. In fact, Iím fairly convinced the steady cardio robbed me of some strength gains, but Iím not expert enough to know this for sure.

I purchased and downloaded the Get Lean manual. I was highly motivated, both because I was already making progress, and because I had developed some personal goals which involved both gaining strength and losing fat, while being able to walk stairs without passing out. I needed structure, motivation, and a little personal attention, all of which were provided with Get Lean.

CB: Some research suggests that online support groups, such as the ďBelly Off ClubĒ can help with fat loss program. How did the Menís Health message board help you?

TT: I entered the 52 Day Challenge, a member-run challenge on the Belly Off Club forum, and I made Get Lean my training choice for the 52 day period. It was extraordinarily exciting to see the progress. My weight continued to drop, my strength started gaining very quickly.

Along with the encouragement of others on the Belly Off Club forum, and the great structure of Get Lean, I was highly successful with the program. Here are my personal stats, just since starting the Get Lean program: Body Fat %: Iíve lost 6.52%, per Tanita scale measurement.

Weight Loss: 23 pounds since I started Get Lean, keeping in mind I had already sloughed off about 30 pounds prior to getting into a structured program. My body had already been prepared for the intensity of Get Lean.

Lean Mass: My lean mass has stayed pretty even, at times, rising some. I attribute the success of maintaining my lean mass to the fluctuation of the measurement method itself. I can tell my shoulders, my thighs, biceps and ab muscles are much bigger. Itís quite a thrill to see the development.

Pants size: When I started Get Lean, I was wearing 42 pants, already down from 44 inch pants before starting Get Lean. I am now wearing 36 pants very comfortably.

I can now do some pull-ups even though I have some rotator cuff problems, and I am starting to be able to do dips again.

I am now into Turbulence Training 1, and Iím switching this week to Turbulence Training 2. This is one of the great values of Get Lean. I also get the Turbulence Training in its full-blown version.

CB: What was your prior training experience back in the day?

TT: You thought my last response was long? Iíll try to keep this short. I was an athlete in high school and college.

After college (1976 graduate), I just simply got fat and out of shape. Iíve had periods of interest in fitness, even running for a time in the late 80ís, getting up to about 30 miles per week. It hurt my knees to run that much, though, so I had to give it up. I also felt very, very weak from running.

Iíve also been through the high protein diet route, but without an exercise program. I lost 60 pounds a few years back on the popular protein/fat diet plan. I was successful with it, but it became very boring to me because I had to have enough carbohydrates to make it a permanent lifestyle change. It was too hard to work around the low carb rule, and I simply gave up on it. Back to fat. In fact, fatter than ever.

CB: So how were the workouts in Get Lean different from what you were used to doing, or what you thought you should do?

TT: Several seemingly minor issues could be discussed here, but I think they are major. First, incorporating HIIT into the same day routine as the lifting was, I thought, unusual. But, as an efficient fat burner, I think it was the key to success. I could somehow tell the difference physically on the days I worked out that I was burning more fat. It may have been all in my mind, but I donít think so.

Also, the importance of the one-minute rest could be emphasized. I definitely noticed the muscle fatigue and recovery challenging me.

I honestly thought I would have to be heavier into steady cardio, and I was worried about my knees. I was shocked to know how successful I could be with HIIT. The time efficiency of Get Lean and Turbulence Training is a key element of the success of it.

Generally, I work out from 5:00 a.m. to 6:00 a.m. After showering at the gym, Iím ready to be at work by 6:30, or I simply go back home for awhile and greet my wife and family as they get ready for the day. 5:00 a.m. is not easy for some people, but for me, it was the way I could do the program and not wrestle with the daily struggle of being tired after work and finding all kinds of reasons not to go work out.

I am also surprised that I have noticed a strength gain. My squats started at about 175 pounds on 3 set of 8. Iím now doing squats easily for 3 sets of 8 at 225 pounds. I still struggle with my bench press, but I believe this is due to the rotator cuff problem that I am working on.

CB: Did you enjoy the workouts and the philosophy of Get Lean?

TT: Yes! Enjoyment is a relative term, of course, but I have enjoyed the success of the plan. Working out has become an enjoyment, even though it has been hard work. It has given me a sense of achievement, which at the age of 48, I thought I would never experience again in the world of fitness and athletic development.

The philosophy of lifestyle change, incorporating the Get Lean eating principles into the workout regimen, has taken hold in my life, and it has become simply a big part of living, instead of becoming just another special program of temporary focus.

I have often dieted, and Iíve always heard about the importance of diet and exercise working together, but until I started the Get Lean program, I had not found a workout routine which was workable and which made good theoretical sense to me. The fact that the programs are designed to be done in an hour or less has really helped.

CB: What other lifestyle changes do you feel made the greatest impact on your success?

TT: I have quit smoking. I have been an avid pipe and cigar smoker for 20 years or longer. When I became committed to the Get Lean program, I stopped smoking immediately. All the cravings went away quickly, I think, because I was replacing the high of nicotine with the high of exercise and the thrill of physical progress.

I also have learned to deal with stress much more successfully. Job stress, family stress, financial stress, all the other stressors in life, have become manageable through the fitness regimen and the commitment to the program. As someone who suffered severely from depression for many years, I have found a tremendous life advantage to what I am calling ďmy new therapyĒ.

Itís healthy, fun, and truly life-changing. To me, I believe we were put on the earth to be workers and to meet physical demands successfully. Sedentary lifestyle was just not the way we have survived over the years as a species. It could very well be the end of us if we do not incorporate a more challenging lifestyle.

CB: Any other thoughts on how you might do things differently or on how people can best stick to a lifestyle program?

TT: The biggest thing I would have incorporated early into the Get Lean program, on a personal level, is that I would stick with the rule more closely about taking a full day of rest between workouts. I was so stimulated by the success of the program and by the vigor and vitality it was giving me, that I couldnít stand the days off.

I would find reasons to go to the gym. I would find myself doing stretching exercises, and I would usually add some steady cardio from time-to-time. I would begin feeling tired for my regular workout days, and I would back off. I would still go to the gym a lot, but I wouldnít do any cardio, and I would just do things like crunches and some ab work which was not specifically addressed in that particular area of my program. This is the big lesson I learned.

I would want to address the issue of motivation with any newcomer to this thing. I have been so close to getting started with fitness so many times over the past 27 years, and it was becoming easier and easier to turn away any thoughts of getting back into shape.

For newcomers, hereís the deal: Just try it for two weeks! You can do anything for two weeks, even if you hate it immensely. Once you start receiving compliments and questions, or start seeing a noticeable change in the way your clothes fit, then motivation, like an accelerated race car, picks up steam like nothing else can. Go with it! You wonít have a motivation problem once you get committed to the level to see some real results.

One more thing, make yourself accountable. Keep good logs of your workouts, and get online or get some friends who are equally committed. Pour yourself into the fitness culture in a way that everyone will be watching you. And, if youíre like me, you hate to disappoint others.

CB: Thanks Todd. Feel free to visit Todd's website and message board at www.texastodd.com. The Get Lean manual is found at www.workoutmanuals.com.


The information on cbathletics.com is for education purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications.

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