Nutrition is more important than training.


There, I said it. In fact, I've admitted it all along. It doesn't

matter how good the Turbulence Training workouts are, you

won't get maximum results without the right nutrition.


So I've gone to Dr. Chris Mohr, Ph.D., to get his advanced

fat loss tips. He's spilled the beans in the following interview.

And in addition to this interview, Dr. Mohr wrote the nutrition

section for my Turbulence Training Fat Loss Program.

CB: For fat loss, what kind of shake is best after weights?

Do we need high-carb, sugar shakes?

CM:

I still think this is an important meal to get some carbohydrates

in to fuel you for your next workouts, since carbohydrate intake is

likely low throughout the remainder of the day.
Even during a fat loss phase, I recommend folks get at least a 1:1

ratio of carbs:protein.

CB: But what about sugar specifically? If a client is 35,

5'10", and 21% body fat, does he need sugar in his

post-workout drink?

CM:

I do still think simple carbs are important during this recovery

period. Carbs don't have to be the enemy---if the rest of your carb intake

is mainly veggies, the post workout simple carbs will be a Godsend.



You'll suck that right up, you'll feel stronger, and have better

subsequent workouts. You should be training hard enough to be able

to lose the fat...it's not all about the carbs.

I would go 1:1 ratio of carbs:protein...around 30:30 of a

combination of malto/glucose/sucrose or any high GI ingredients

with a whey isolate and/or hydrosylate.


CB: Does post-workout nutrition change for interval training?
CM:

I believe it does, because while you're exercising at a

high-intensity, the amount of glycogen depletion and protein

degradation that's going on is lower than with a longer duration,

intense weight workout.
It is still an important time for feeding (after exercise), but I

wouldn't recommend the same high intake of carbs:protein as I would

after a tough weight workout.
Like before, go with the 1:1 ratio of carbs:protein - that is, of

course, unless you were just out there doing intervals for an hour

(but then you'd basically be superhuman).


CB: What are your thoughts on eating before bed?
CM:

This is a time I like a protein and fat meal, to help slow the

digestion of those nutrients during a time when it's likely you

will be breaking down some muscle tissue.
I am "ok" with some carbs, but if you do eat them, focus on veggies

or something similar and don't sit down to a Thanksgiving meal and

then immediately close your eyes.

CB: Everyone seems to know the general protein rule for

gaining muscle (1g per pound bodyweight), but how much

protein do we need when trying to lose fat?
CM:

This is good for losing fat as well.

Maintaining this intake, with a moderate fat intake as well, will

help provide the necessary nutrients since you want to lose as
much fat as possible, yet maintain as much lean body mass
as possible.

You can't get around the fact that weight loss does take some

reduction in calorie intake (or very high amount of calorie

expenditure), so focus your intake on lean proteins, healthy fats,

and always think fiber, not carbs.


CB: Give us one of your "secret" advanced fat loss nutrition

tips...please!
CM:

Losing fat without the addition of intervals is like riding a bike

through sand - sure it will work, but your progress won't be nearly

as fast.
Replace all simple carbohydrates with their high-fiber

counterparts, and make sure you're eating at least one vegetable

each and every meal.

CB: What do you think of "calorie cycling" diets - where

you drop your calories for a couple of days, then bump

them up, etc. Is there any research to support this approach?

CM:

To my knowledge it's all anecdotal.
Theoretically, it seems as if it may work; however, it would be

near impossible to design a well controlled study to test the

theory.
With that said, it's hard to make specific recommendations because

there's nothing to base it off of.


CB: And let's finish off with your thoughts on fish oil - dosage,

quality, etc.CM:

They kick butt ---general health, 2-4 g/day.



Elevated triglycerides, I would go higher, increasing in a stepwise

manner, up to 8g or so (not a blanket statement, but individualized).



Always speak with MD first since it does decrease clotting time...

contraindicated if on blood thinning medications.

Preliminary research with weight loss shows it's promising---2-3

studies to my knowledge. I do believe higher quality fish oils are important. Fish oil

shouldn't give you fishy burps or taste fishy at all.



Two favorites are Nordic Naturals and Carlson. Fish oils are

screened very well for mercury and other contaminants,

particularly ones like NN and Carlson.


CB: Thanks Chris. This is great.

Dr. Mohr has made designing nutrition programs as simple

as possible with his Meal Plans 101 System.

Sincerely,


Craig Ballantyne, CSCS, MS

Author, Turbulence Training

PS - Discover The "Push Button Meal Planning System"

So Simple a 5th Grader Could Use It



For the past year, I've trusted Dr. Chris Mohr with

handling the Nutrition Guidelines for my best-selling

fat loss program because when it comes to getting

results, I have no choice but to go with the best.

That's why I chose Dr. Mohr. And now that he and

nutritionist Jayson Hunter have put together

MealPlans101, I now have another top-notch

resource to use with clients.

This ensures that my fat loss program will stay

at the top of the fitness game, because it is powered

by research-backed, experience-proven nutrition help.

"Meal Plans 101 is a great software tool for planning

general dietary intake. If you've struggled with deciding

how many calories you need and how to generate a

meal plan based on these needs, Meal Plans 101 can help."

Dr John Berardi



==> get Meal Plans 101 Today!