FLAB Flashcards

My current training program is Fat Loss Action Blueprint (FLAB) by Jon Le Tocq. I find it very challenging. To be honest it surprised me, because I'm no stranger to working hard. In fact, I tend to come up with superwoman workouts in my head and on paper; sometimes I have to back off when I get to the gym and I'm reminded by my body that I don't have super powers. I find Jon's approach refreshing because it's not just another "me too" fat loss program in the mass of on-line options. Jon takes this stuff very seriously. It's interesting to me how little he actually talks about fat loss when it comes down to it. His approach is geared more toward conditioning and performance improvement, which means that when these two facets are focused on and taken up a notch the fat loss occurs more as a result. If you are not a casual exerciser and are ready to take your training to the next level I would suggest this program for you. Just so you know, he also addresses nutrition, which is critical. More on that later. While I would already recommend the program, it's a little too early in my own progress with it to do a comprehensive review, but I had an idea and wanted to go ahead and share it.

To explain how it works, in FLAB Jon divides the workouts into beginner, intermediate and advanced levels, so really anyone who is ready to get with it can do this program on some level. In addition, for each level, he provides a broad selection of workouts using bodyweight, dumbbells or kettlebells and some other tactics with lightning intervals in between. He gives the framework for workout selection and scheduling. You make the selections, and then you're set in motion competing against yourself over a period of time, so progression and improvement occur. This is a genius set up because it positively forces the progression component.

I love it, but have four issues. Actually, my family might say that I have more than four issues, but we won't ask them.

• I am a restless soul and when faced with so many selections I want to try them all (the workouts).
• Recently I have been getting sabotaged by my schedule/location. For instance, I must do kettlebell work at home and dumbbell work at the gym just to have access to the right equipment and I don't always land where I intended.
• When my schedule gets derailed, I tend to gravitate toward favorite workouts or those of convenience, which doesn't support progression very well.
• I'm unbalanced; meaning I am more advanced with dumbbell work, less advanced in bodyweight work, (particularly upper body strength) and I am still learning kettlebell skills and optimal form.

So I came up with a plan! I decided to make myself some FLAB Flashcards! They are color-coded by bodyweight, dumbbell or kettlebell. Then they are labeled based on level (beginner, intermediate or advanced). In putting together my first stack of choices, I've included the levels I can handle right now, which is beginner and intermediate for bodyweight, all three levels for dumbbell and beginner for kettlebell. This enables me to quickly choose a card based on color depending on whether or not I am heading to the gym or staying home for my workout. Also, I already know that I should be able to do any of them because I've left out (for now) the levels I haven't mastered. As my skill increases, I'll add those level of cards into the deck. I can add a little excitement by choosing at random, or go in a methodical order. Either way, once the workout is done, I am placing it aside so that I get a full round of various workouts. Once I've gone through them all, I'll see if I can add more levels and shuffle the deck again. I plan to make notes on each card so that by the time it comes back around I can try to beat my time, increase my weight, etc. to keep the progression up. They are nothing fancy as you can see; just homemade. I like being able to choose the cards without seeing the workout. Keeps it fun and also keeps me honest. The full workouts are written on the other side of the card with more room for notes. I also added a few "wild cards" which are typically full-body circuit style workouts which I might choose at random just to give myself a change. Also, I have "finisher" cards which I still need to label upper body and lower body. These are add-ons to a workout if I have energy left and might be anything from kettlebell snatches to leg finishers such as a series of bodyweight squats, followed by jump squats, followed by squat holds.

This isn't exactly what Jon Le Tocq prescribes, but it's working for me. I think as long as I'm working hard, keeping the intensity up, progressing and performing like an athlete, he won't mind!

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Meal Plans or Guidelines?

When you focus on optimizing your nutrition, do you like to use exact meal plans or nutrition guidelines? I have used both methods and think there are arguments for and against each of them.

Meal plans tell you exactly what to eat, how much to eat and when to eat it over a certain period of days, weeks or months. Nutrition guidelines give you the basic structure on what, when and how to eat but require you to make your own eating choices within the suggested parameters.

Why I like meal plans

The true beauty of a meal plan is that it takes the guesswork out of eating. Everything is mapped out for you down to the precise portion. If you don't know how to structure your nutrition to match your goal (for instance for fat loss), you can't beat a done-for-you meal plan. The same is true if you just need to spend your time focusing on compliance. You refer to the meal plan, go to the grocery, do your food prep and you're ready. It takes the guesswork away and makes it fairly brainless. You pull out your plan, look at the date and time, prepare your meal by the book, eat and wash the dishes. It's exciting when you see results and you didn't really have to think through it. What a relief. You're working toward your goals but you can focus your brain on other things at the same time. Another reason I like meal plans is that if they are well designed and you stick with it, you will likely celebrate some victory quickly in terms of weight loss.

Why I don't like meal plans

Meal plans that are purchased may be a general one-size-fits-all approach. It's difficult for widely available programs to factor in consideration of individual taste and food availabilities, even when they attempt to offer suggestions for food substitutions. Figuring out portions for food substitutions can be tricky too. Meal plans also cannot address individual health and related dietary issues. In addition they may not offer good instruction on altering the plan based on needed calorie intake for weight gain, maintenance or loss. This again can be attributable to a lack of adequate individualization and leaves a common problem unsolved for many people. The flip side of the enticement of it being brainless is that when the plan is over, there is still a problem of not knowing what to do next. Another thing to realize is that meal plans are only as good as the compliance of the person following them. It's easy to get bored with these, have a freak out and jump the tracks like a runaway train. Restless people beware.

Why I like nutrition guidelines

Nutrition guidelines generally require you to make your own decisions within given parameters of suggested food, portion sizes, and timing of meals. This means they teach you the basics on what to eat, how much to eat and when to eat it. Because of that, you become accountable to apply the knowledge and make the best choices. It makes it easier when faced with social events, ordering in a restaurant, explaining to your support system what you're trying to accomplish with your eating, allowing some flexibility. Since this method fosters application of knowledge and accountability, it has a greater chance of long lasting impact.

Why I don't like nutrition guidelines

If the nutrition guidelines do not come with some detailed explanation the educational opportunity regarding balanced nutrition is lost. While it may feel less restrictive than a meal plan, the freedom of a nutrition plan can't be realized if there is no true understanding of the rationale behind the structure. If a nutrition guideline program doesn't provide enough information or support a person can still feel overwhelmed by all the choices and struggle unnecesarily.

Two different times I have used exact meal plans and had great success. Both times I needed that much structure around my eating. The meal plans helped me regain control and detox myself from haphazard or sloppy eating habits. They were positive experiences for me. However, I did flop around a little trying to wean myself to making my own conscious choices. This process stimulated me to seek out nutrition guidelines for every day living because I wanted to learn how to structure my own healthy eating. I still use various nutrition programs that offer guidelines for this purpose because I am not a perfect eater!

Warp Speed Fat Loss is one program that I used that contains exact meal plans for 28 days. Food substitutions are offered for personal preferences. Portion sizes are detailed and a variety of preparation methods are shared. Information is provided on daily calorie and serving adjustments. It also includes a helpful networking and forum opportunity on-line. Important to keep in mind is that its design does not allow for cheating because it's a precise 28 day program to maximize weight loss. That said, I would recommend this one because of the detail behind it and the accessibility and support of the author.

I have used more programs that provide helpful nutrition guidelines. Without a doubt Precision Nutrition is the most comprehensive both in the program materials and on-line support and is the foundation of the way I eat. Afterburn II offers tough but effective, no-nonsense guidance with a very tight initial 3 week time period. Fat Loss Action Blueprint offers not only rock solid nutrition principles and help, but you get daily emails from the creator reminding you of key factors and encouraging you, which goes well with the on-line support provided. Cheat Your Way Thin is a more recent program presenting carb cycling in a unique way with a very active blog by its creator. I feel all of these programs are sound because they are built on lean protein, generous amounts of veggies, fruit, whole grains and good, old-fashioned water.

I'd love any comments on what you have found that works best for you!

This post contains affiliate links. Please see my disclosure statement.