For time:

10! (10,9,8,7,6,5,4,3,2,1)

KB One Arm Swing

Squat

Push-up

Elbows high and outside anyone?  Whose got the best looking pull here?  Post to comments!

FATS! FATS! FATS!  WE LEARNED A LIL’ BIT ABOUT SATURATED AND POLYUNSATURATED FATS THIS WEEK.  ALSO,  WE HIGHLIGHTED FISH OIL AND COCONUT OIL AS 2 GREAT FATS.  NOW, WE WILL CONCLUDE WITH AN OVERVIEW OF FATS, PLUS LEARN ABOUT 1 MORE GREAT FAT…ALMONDS!

For an overall review of FATS, from unsaturated to saturated to trans to poly, here is your info.

ALMONDS!!! Great snack and fat source during your “Zone” balanced meals.  TNation supplied us with the info…

Anabolic Almonds

Fiber, healthy monounsaturated fats, protein… Yawn.

Yeah, yeah, you know almonds are good for you, but here’s something really cool:

In a study published in the International Journal of ORMD, one group of reduced-calorie dieters enriched their diets with almonds while another group ate the same amount of calories but consumed no almonds.

The result? The almond-eaters lost more body fat and more inches off their waists than the non-almond eaters. Remember, the study participants ate the same amount of calories.

This result may be partly due to the fact that the fiber in almonds prevents some of the calories from fat from being absorbed. “The fiber binds with a portion of the fat so that it doesn’t come into contact with the intestinal wall,” researcher Dr. Michelle Wien, explained. “It just gets flushed out of the body.”

So, almonds are sorta like that Orlistat weight loss drug and its impotent cousin, Alli, only, you know, without all the anal leakage and explosive shitting.

Dr. Jonny Bowden notes that epidemiologic studies universally show that those who eat the most nuts also tend to have the lowest levels of body fat. No, you can’t eat them by the handful all day long when in a fat loss stage, but the good fat, the protein, and the fiber content combine to make almonds super satiating (filling).

Long story short, make three ounces of almonds part of your summer lean-down or your next contest prep and you’ll lose more body fat than if you didn’t.

Food Nazi: Nuts To You – T Nation