Wow, it's New Years. See ya 2006, let's get ready to hit 2007.
I'll be ringing in the New Year at a good friend's wedding. A fitting time to tie the knot, isn't it? It should be a blast...I hope you have a great one as well, and I'll be checking in with you tomorrow to get 2007 off to a great start.
Here's your 7-day guide to improving your body...
Monday
Have a great TT workout today, incorporating the Exercise of the Week: The Romanian Deadlift. This exercise puts turbulence on the glutes and hamstrings, helping those large muscle groups burn more calories, get stronger, and look better.
Check it out here.
And don't forget to check out all 32 exercises in the new January 4-week TT Fat Loss workout.
On January 4th, the price jumps up to $19.99.
get it ==> January Fat Loss Workout
Tuesday
30 minutes (at least) of enjoyable recreational activity. Doing something you like will help reduce stress and inflammation in your body. Avoid chaining yourself to a machine in the gym.
Wednesday
Take on another TT workout. Don't stress if you only give yourself 20 minutes for a workout. Simply do 1 set of each exercise rather than 3 sets, and you'll still get the majority of the benefits. No need to skip workouts...but you can shorten them.
Thursday
After your 30 minutes of activity, review your fluid intake. Say yes to bottled water and Green Tea. Say no to juices, sodas, and alcoholic beverages. Say yes to milk and protein shakes when needed.
Friday
A TT workout to end the week. Finish with bodyweight circuits instead of traditional interval training. Pick 2 upper and 2 lower body bodyweight exercises and perform them in alternate fashion.
Here's another example:
a) Prisoner Squat (keep your elbows back!)
b) Inverted Row (use the beginner position if needed)
c) Step-ups (do all reps on one side first)
d) Decline Pushup (feet on bench or ball)
Do 12 reps per exercise. Go through the circuit 3 times. Rest 30 seconds at the end of each circuit.
Saturday
This should be your favorite workout of the week...30 minutes (at least) of recreational activity with your social support group. Get moving. Have fun. Live life!
Remember, recent research shows that if your workout partner loses weight then you to have a better chance of losing weight. Keep each other motivated.
SundayPlan, shop, and prepare.
Please read this article from my friend Brad Pilon, the Nutrition Help Expert:
Brad's "Rules to Shop By"
Fight off the holiday fat,
CB
P.S. Don't miss out on this cheap, fat-blasting January workout...
It includes 2 TT strength exercises, 2 TT ab circuits, a TT bodyweight circuit, and 2 interval workouts.
All for only $14.99. BUT...on January 4th, the price jumps up to $19.99.
get it ==> January Fat Loss
Sunday, December 31, 2006
Saturday, December 30, 2006
Saturday workout
Went in for one more workout at my "high school" gym, the local YMCA before I go back tot the big city.
Funny to see the regulars ten years later...and the groups of high school guys just getting into lifting.
And this the second time in there this week where I've been more impressed with the exercises and exercise form of 16 year old boys than grown men and women.
Now ssure the boys were doing curls andf presses but at least the were using good form
On the other hand, I watched men do db rows with backs rounded like rainbows and pulldowns brought down to their belt line.
And this one guy, clearly not a trainer but thought of himself as one was showing a female friend some classics - toe touches done while standing on two balkance discs and then smith machine squats - but her heels came up 2-inches with each rep.
Sad, sad stuff. And people wonder why they don't get results...
For me, I slipped into a total body low volume workout in prep for next week's return to relatively serious training.
Bench
Db rear delt raise
Front squat
Db press
Bodyweight rows
Big workout this tuesday,
CB
32 Fat Loss Workout Exercises for You
Alligators, Grasshoppers, Pushup Burpees, Stability Ball X-Body Mountain Climbers...
...these are just 4 of the 32 exercises that will work your abs, boost your metabolism, and help you burn calories this month...
The January 2007 TT for Fat Loss monthly workout is now available for the public, and of course, it's available for the pre-release price of $14.99 for 72 hours.
On January 4th, the price jumps up to $19.99.
get it ==> January Fat Loss Workout
This month I've built 2 TT Strength Workouts, 2 TT Ab Circuits, 1 Bodyweight Circuit, and 2 Interval Training Sessions into a plan that can be adapted for 3-day training programs or even 6-day per week programs.
There are several new exercises (including the Grasshopper Pushup that you'll just have to see to understand).
The workouts are fast and fun. After all, just because the holidays are over doesn't mean you have 2 hours (or even more than 45 minutes) to spend in the gym.
get it ==> January Fat Loss Workout
2007 - The year you lost fat without slow, boring cardio,
CB
P.S. Don't miss this opportunity...
Your motivation is high, the environment is right, and you probably have plenty of social support to succeed at this time of year.
So get started losing fat today with the monthly Turbulence Training program.
get it ==> January Fat Loss Workout
PPS - Or upgrade to the TT Membership.
It only makes sense to get all 15 previous monthly workouts (total value of almost $300).
And I hope you'll take advantage of the Pre-Launch offer. Just a reminder, here's the deal...
a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
...these are just 4 of the 32 exercises that will work your abs, boost your metabolism, and help you burn calories this month...
The January 2007 TT for Fat Loss monthly workout is now available for the public, and of course, it's available for the pre-release price of $14.99 for 72 hours.
On January 4th, the price jumps up to $19.99.
get it ==> January Fat Loss Workout
This month I've built 2 TT Strength Workouts, 2 TT Ab Circuits, 1 Bodyweight Circuit, and 2 Interval Training Sessions into a plan that can be adapted for 3-day training programs or even 6-day per week programs.
There are several new exercises (including the Grasshopper Pushup that you'll just have to see to understand).
The workouts are fast and fun. After all, just because the holidays are over doesn't mean you have 2 hours (or even more than 45 minutes) to spend in the gym.
get it ==> January Fat Loss Workout
2007 - The year you lost fat without slow, boring cardio,
CB
P.S. Don't miss this opportunity...
Your motivation is high, the environment is right, and you probably have plenty of social support to succeed at this time of year.
So get started losing fat today with the monthly Turbulence Training program.
get it ==> January Fat Loss Workout
PPS - Or upgrade to the TT Membership.
It only makes sense to get all 15 previous monthly workouts (total value of almost $300).
And I hope you'll take advantage of the Pre-Launch offer. Just a reminder, here's the deal...
a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
Friday, December 29, 2006
Weight Loss & Muscle Building Interview with Tom Venuto
Tom Venuto did an extensive interview with me for one of his websites...
He asks me a lot of questions that I don't regularly get asked.
Check it out here:
Tom Questions Craig About Training
CB
He asks me a lot of questions that I don't regularly get asked.
Check it out here:
Tom Questions Craig About Training
CB
Morning Cardio - Necessary for Weight Loss?
The TT New Year's kick-off promo ends tonight at midnight over at www.TurbulenceTraining.com
Don't miss out on your chance to get an extra 16-weeks of bonus workouts AND exclusive exercise reports from two of the most respected fitness authorities, Tom Venuto and Nick Nilsson.
Visit www.TurbulenceTraining.com immediately to claim your bonuses!
Q: I read that it is best to do cardio first thing in the morning on an empty stomach, so that you burn more fat. Is this true?
Answer:
Thanks for the email. I touched on this in the last Q'n'A, but it is always worth going over again.
Here's the deal.
9 times out of 10, exercising first thing in the morning wont' help you lose fat faster. On the other hand, it probably won't make you lose muscle (which has always been one of the knocks against early morning cardio).
You might burn a little bit more fat proportionally, but in the big picture, that probably doesn't mean much.
But there's only one way for you to find out. Give it a try for 3-4 weeks. That will be enough time for you to make a solid judgement about this training method and how it works for YOU.
I've found that simply following the TT for Fat Loss program of strength training followed by interval training has worked as well or better (and always faster) than the slow cardio approach.
"Craig, I have finished my first official month of Turbulence Training yesterday and can't tell you how impressed I am with the results. I am down 7 pounds and 6.5"!!! I am wearing a shirt for the first time that I got for Christmas last year, it never fit before. I can't beleive I feel this good and I am just getting started, can't imagine what I am gonna feel like at 300, 250, 200, wow can't even fathom."
Josh Manley
Q: You mention the importance of a social support group for fat loss. What is this and why is it important?
Answer:
Research shows that when women have a social support group, they tend to stick with their exercise program longer.
Makes total sense, right? If all you have around you are negative nancy's trying to tempt you into skipping workouts and eating crap, then it will be hard to succeed.
But if you surround yourself with a good trainer, a supportive doctor, and encouraging friends and family, then you will have a greater chance of losing fat fast and forever.
The research from Stanford U. shows that the professionals (i.e. trainer, doctor, nutritionist) are the most important part of your support group. So choose them wisely. Feel free to include me in your group and email me your questions.
Then get your family, friends, and co-workers on board with your goals.
Q: I have new clients that get sore knees after squatting. I don't think they are doing anything wrong. Any suggestions?
Answer:
We should be able to take some of the stress off the knees by having them squat like they are sitting back into a chair. That means starting the squat by pushing the hips back and then bending the knees second. Sit back. This loads the hips more and the knees less.
If the problem still exists, then they probably simply need to lose fat (so there is less pressure on the knees overall), build the muscles around the knee joint with floor bodyweight exercises, reduced Range-of-Motion standing bodyweight exercises, and maybe even some hamstring curls.
Also, we need to look at their nutrition and lifestyle to make sure that they are eliminating all sources of inflammation and increasing anti-inflammatory nutrients. Nutrition and living the Turbulence Training lifestyle can play a big part in helping to reduce knee pain.
The countdown to New Year's is on,
CB
P.S. I can't hold your bonuses...
Due to the overwhelming number of orders we are dealing with, we can't make any exceptions for late orders on the TT bonuses. If you can't order by midnight, EST, tonight, I'm afraid I can't hook you up with the bonuses.
So go there now and get all 4 bonus products plus all of the great TT info that comes in the regular package.
The TT New Year's kick-off promo ends tonight at midnight over at www.TurbulenceTraining.com
Don't miss out on your chance to get an extra 16-weeks of bonus workouts AND exclusive exercise reports from two of the most respected fitness authorities, Tom Venuto and Nick Nilsson.
Visit www.TurbulenceTraining.com immediately to claim your bonuses!
Don't miss out on your chance to get an extra 16-weeks of bonus workouts AND exclusive exercise reports from two of the most respected fitness authorities, Tom Venuto and Nick Nilsson.
Visit www.TurbulenceTraining.com immediately to claim your bonuses!
Q: I read that it is best to do cardio first thing in the morning on an empty stomach, so that you burn more fat. Is this true?
Answer:
Thanks for the email. I touched on this in the last Q'n'A, but it is always worth going over again.
Here's the deal.
9 times out of 10, exercising first thing in the morning wont' help you lose fat faster. On the other hand, it probably won't make you lose muscle (which has always been one of the knocks against early morning cardio).
You might burn a little bit more fat proportionally, but in the big picture, that probably doesn't mean much.
But there's only one way for you to find out. Give it a try for 3-4 weeks. That will be enough time for you to make a solid judgement about this training method and how it works for YOU.
I've found that simply following the TT for Fat Loss program of strength training followed by interval training has worked as well or better (and always faster) than the slow cardio approach.
"Craig, I have finished my first official month of Turbulence Training yesterday and can't tell you how impressed I am with the results. I am down 7 pounds and 6.5"!!! I am wearing a shirt for the first time that I got for Christmas last year, it never fit before. I can't beleive I feel this good and I am just getting started, can't imagine what I am gonna feel like at 300, 250, 200, wow can't even fathom."
Josh Manley
Q: You mention the importance of a social support group for fat loss. What is this and why is it important?
Answer:
Research shows that when women have a social support group, they tend to stick with their exercise program longer.
Makes total sense, right? If all you have around you are negative nancy's trying to tempt you into skipping workouts and eating crap, then it will be hard to succeed.
But if you surround yourself with a good trainer, a supportive doctor, and encouraging friends and family, then you will have a greater chance of losing fat fast and forever.
The research from Stanford U. shows that the professionals (i.e. trainer, doctor, nutritionist) are the most important part of your support group. So choose them wisely. Feel free to include me in your group and email me your questions.
Then get your family, friends, and co-workers on board with your goals.
Q: I have new clients that get sore knees after squatting. I don't think they are doing anything wrong. Any suggestions?
Answer:
We should be able to take some of the stress off the knees by having them squat like they are sitting back into a chair. That means starting the squat by pushing the hips back and then bending the knees second. Sit back. This loads the hips more and the knees less.
If the problem still exists, then they probably simply need to lose fat (so there is less pressure on the knees overall), build the muscles around the knee joint with floor bodyweight exercises, reduced Range-of-Motion standing bodyweight exercises, and maybe even some hamstring curls.
Also, we need to look at their nutrition and lifestyle to make sure that they are eliminating all sources of inflammation and increasing anti-inflammatory nutrients. Nutrition and living the Turbulence Training lifestyle can play a big part in helping to reduce knee pain.
The countdown to New Year's is on,
CB
P.S. I can't hold your bonuses...
Due to the overwhelming number of orders we are dealing with, we can't make any exceptions for late orders on the TT bonuses. If you can't order by midnight, EST, tonight, I'm afraid I can't hook you up with the bonuses.
So go there now and get all 4 bonus products plus all of the great TT info that comes in the regular package.
The TT New Year's kick-off promo ends tonight at midnight over at www.TurbulenceTraining.com
Don't miss out on your chance to get an extra 16-weeks of bonus workouts AND exclusive exercise reports from two of the most respected fitness authorities, Tom Venuto and Nick Nilsson.
Visit www.TurbulenceTraining.com immediately to claim your bonuses!
Thursday, December 28, 2006
Another Weight Loss TT Audio
Here's another weight loss audio interview I did with Kyle Battis...he asked some great questions...enjoy!
Here's Kyle's message...
************
"Fusion Of Bodyweight Exercises and Dumbbell Exercises Creates A Killer Turbulence Training Fat Loss Workout That Can Be Done Anywhere - Anytime...
==> http://audiopostcard-004.com/Y.asp?8408722X1413
"Craig Ballantyne Reveals New 'Fusion' Workout In This 5-Minute Audio...
"Fitness Expert Craig Ballantyne told me about a new workout program that he just created that will:--Help accelerate fat loss...--Improve flexibility!--Eliminate back pain... --And help improve athletic performance All at the same time!
Come listen to Craig talk about this workout:
==> http://audiopostcard-004.com/Y.asp?8408722X1413
The awesome thing about this workout is that it can be done Anywhere! Even in the most crowded gyms or in the most poorly equipped home gym. A leaner physique is close at hand with this 'Fusion' workout.
Check it out: http://audiopostcard-004.com/Y.asp?8408722X1413
Talk to you soon,
--Kyle Battis CSCS, NSCA-CPTPS-
2007 is right around the corner.
If you arenot psyched about the current state of your body I can assure you that Craig's TurbulenceTraining e-book can help you create your bestbody ever:
http://audiopostcard-004.com/Y.asp?8408722X1413
Here's Kyle's message...
************
"Fusion Of Bodyweight Exercises and Dumbbell Exercises Creates A Killer Turbulence Training Fat Loss Workout That Can Be Done Anywhere - Anytime...
==> http://audiopostcard-004.com/Y.asp?8408722X1413
"Craig Ballantyne Reveals New 'Fusion' Workout In This 5-Minute Audio...
"Fitness Expert Craig Ballantyne told me about a new workout program that he just created that will:--Help accelerate fat loss...--Improve flexibility!--Eliminate back pain... --And help improve athletic performance All at the same time!
Come listen to Craig talk about this workout:
==> http://audiopostcard-004.com/Y.asp?8408722X1413
The awesome thing about this workout is that it can be done Anywhere! Even in the most crowded gyms or in the most poorly equipped home gym. A leaner physique is close at hand with this 'Fusion' workout.
Check it out: http://audiopostcard-004.com/Y.asp?8408722X1413
Talk to you soon,
--Kyle Battis CSCS, NSCA-CPTPS-
2007 is right around the corner.
If you arenot psyched about the current state of your body I can assure you that Craig's TurbulenceTraining e-book can help you create your bestbody ever:
http://audiopostcard-004.com/Y.asp?8408722X1413
Thursday Workout
I remember the first time I bench pressed way back in the early 90's. It was at the same YMCA that I trained at today.
And after that virgin bench press session I remembered barely being able to lift my arms up to the steering wheel, thats how fatigued and pumped up my chest was. Good times.
I was thinking about that session today while I trained and watched some young 15-year old punks gathered round the bench press. To their credit, they stuck with the bar and didn't add weight - they were actually working on controlling the bar before they tried to lift heavier. Someone has taught them well.
I also recognized a few guys in the weight room from back in the day when I first started...and to be honest, they haven't aged well. I'm talking about some of the old-school bodybuilders that amused me 15 years ago with their "straight outta M&F magazine lifestyles".
The sad thing was, it looked like they continued to eat like hardcore bodybuilders but failed to do the training that went along with it. It was kind of sad, and worse to watch them do behind the neck pulldowns and other old-school bodybuilding moves.
Oh well. Hopefully they find a better source of training info someday soon.
And then there were the rows and rows of cardio equipment, with lots of people on them, no doubt with the mindset of "burning off holiday calories" by doing endless amounts of cardio.
I hate that mindset. Its just a slippery slope away from exercise bulemia - where people do endless, unhealthy amounts of exercise to justify every calorie they eat.
I'm worried about one of the girls that was there...she looked awfully thin and spent my entire 40 minute workout on the elliptical machine, and she sure didn't look like she was going anywhere anytime soon.
Again, all I can do is hope they find something better to rely on than endless cardio. But I'm not going to shove my info down their throats.
So back to my workout, I supersetted...
1A) Barbell Reverse Lunges
1B) DB rows
2A) More reverse lunges
2B) Barbell Rows
With my methods, you build your body up. With endless cardio, you break your body down.
I'm sure my methods are winning now and are going to win in the end,
CB
And after that virgin bench press session I remembered barely being able to lift my arms up to the steering wheel, thats how fatigued and pumped up my chest was. Good times.
I was thinking about that session today while I trained and watched some young 15-year old punks gathered round the bench press. To their credit, they stuck with the bar and didn't add weight - they were actually working on controlling the bar before they tried to lift heavier. Someone has taught them well.
I also recognized a few guys in the weight room from back in the day when I first started...and to be honest, they haven't aged well. I'm talking about some of the old-school bodybuilders that amused me 15 years ago with their "straight outta M&F magazine lifestyles".
The sad thing was, it looked like they continued to eat like hardcore bodybuilders but failed to do the training that went along with it. It was kind of sad, and worse to watch them do behind the neck pulldowns and other old-school bodybuilding moves.
Oh well. Hopefully they find a better source of training info someday soon.
And then there were the rows and rows of cardio equipment, with lots of people on them, no doubt with the mindset of "burning off holiday calories" by doing endless amounts of cardio.
I hate that mindset. Its just a slippery slope away from exercise bulemia - where people do endless, unhealthy amounts of exercise to justify every calorie they eat.
I'm worried about one of the girls that was there...she looked awfully thin and spent my entire 40 minute workout on the elliptical machine, and she sure didn't look like she was going anywhere anytime soon.
Again, all I can do is hope they find something better to rely on than endless cardio. But I'm not going to shove my info down their throats.
So back to my workout, I supersetted...
1A) Barbell Reverse Lunges
1B) DB rows
2A) More reverse lunges
2B) Barbell Rows
With my methods, you build your body up. With endless cardio, you break your body down.
I'm sure my methods are winning now and are going to win in the end,
CB
TT Fat Loss Interview with Keith Scott
I did a bunch of interviews for other websites this week...heres a link to one that ran on Keith Scott's site...he's a trainer and Athletic Therapist in New Jersey...
Click HERE to read the in-depth fat loss interview
CB
Click HERE to read the in-depth fat loss interview
CB
Bodybuilding for Abs is Dead
I grew up in the prime of the Muscle Mag industry. Flex, M&F, MD...I bought them all. In the late-80's and early-90's I learned that if I wanted 6-pack abs that I needed to do hundreds of crunches every day of the week.
Fortunately, I was too lazy for that and built my abs with squats, deadlifts, chin-ups, and a variety of other non-bodybuilding ab movements.
Now I know that for today's message, I could take the easy way out and say that doing a laundry list of ab exercises will make for great abs...but will they really?
If someone on this list has had great success from doing abs 30 minutes a day I'd be interested to hear from you. Are you sure that you really got your abs that way?
Everyone wants to get great abs and most people have been brainwashed into thinking that the only way to get abs is by doing 30 minutes of crunches per day. After all, that's what all the fitness models do, right?
To be honest, the best set of abs I've come across were on athletes that did little, if any direct abdominal training. They had low body fat, and they had abs from training for sport and in the weight room with basic lifts.
Oh, and one guy was a farmer too, so you know the basic movements he did for work purposes helped out as well. That's why we are seeing a resurgence of non-bodybuilder type ab training like sledgehammer training and med-ball throws.
Checklist for abs:
a) Low body fat (Use TT for this and get in on the 3-day promo giving you a ton of bonuses...including Tom Venuto's Mission Abdominals here, www.TurbulenceTraining.com)
b) Ab muscle (Use a couple of exercises twice per week, aiming for 8-12 reps per set - so use resistance where applicable)
That's it. No hundred rep sets are necessary. No hour long ab marathon classes are needed. No 6-days of abs approaches are helpful.
Take the non-traditional approach to abs. Use all your "non-ab" exercises to help develop your abs. Brace your abs in every lift, and use exercises like the Plank and Side Plank to build a safe base of abdominal endurance to work from. Then move on to more advanced total body ab exercises like Mountain Climbers and Jackknives.
Ab exercises should be among the least of your fitness concerns,
CB
P.S. Did you hear about the bonuses you can get at www.TurbulenceTraining.com?
Until Friday, Dec. 29th at midnight, you can get the following 4 additional bonuses when you order Turbulence Training...
1) Tom Venuto's "Mission Abdominals"
2) Nick Nilsson's "Best Exercises You've Never Heard Of"
3) The TT for Women 8-Week Workout
4) The TT DB-BW Fusion Fat Loss 8-Week Workout
But only till Friday at midnight, EST.
get it today ==> www.TurbulenceTraining.com
Fortunately, I was too lazy for that and built my abs with squats, deadlifts, chin-ups, and a variety of other non-bodybuilding ab movements.
Now I know that for today's message, I could take the easy way out and say that doing a laundry list of ab exercises will make for great abs...but will they really?
If someone on this list has had great success from doing abs 30 minutes a day I'd be interested to hear from you. Are you sure that you really got your abs that way?
Everyone wants to get great abs and most people have been brainwashed into thinking that the only way to get abs is by doing 30 minutes of crunches per day. After all, that's what all the fitness models do, right?
To be honest, the best set of abs I've come across were on athletes that did little, if any direct abdominal training. They had low body fat, and they had abs from training for sport and in the weight room with basic lifts.
Oh, and one guy was a farmer too, so you know the basic movements he did for work purposes helped out as well. That's why we are seeing a resurgence of non-bodybuilder type ab training like sledgehammer training and med-ball throws.
Checklist for abs:
a) Low body fat (Use TT for this and get in on the 3-day promo giving you a ton of bonuses...including Tom Venuto's Mission Abdominals here, www.TurbulenceTraining.com)
b) Ab muscle (Use a couple of exercises twice per week, aiming for 8-12 reps per set - so use resistance where applicable)
That's it. No hundred rep sets are necessary. No hour long ab marathon classes are needed. No 6-days of abs approaches are helpful.
Take the non-traditional approach to abs. Use all your "non-ab" exercises to help develop your abs. Brace your abs in every lift, and use exercises like the Plank and Side Plank to build a safe base of abdominal endurance to work from. Then move on to more advanced total body ab exercises like Mountain Climbers and Jackknives.
Ab exercises should be among the least of your fitness concerns,
CB
P.S. Did you hear about the bonuses you can get at www.TurbulenceTraining.com?
Until Friday, Dec. 29th at midnight, you can get the following 4 additional bonuses when you order Turbulence Training...
1) Tom Venuto's "Mission Abdominals"
2) Nick Nilsson's "Best Exercises You've Never Heard Of"
3) The TT for Women 8-Week Workout
4) The TT DB-BW Fusion Fat Loss 8-Week Workout
But only till Friday at midnight, EST.
get it today ==> www.TurbulenceTraining.com
Wednesday, December 27, 2006
Wednesday Bodyweight Workout
My nutrition is still a little off and despite taking the dog for 3 30-minute walks/play sessions, I still felt like I was lacking energy today...and I've been busy with the promo I am running at www.TurbulenceTraining.com
So I did a 15-minute bodyweight circuit, completing about 2 sets of 10 different exercises including grasshopper pushups, pushups plus, X-body mountain climbers, y-squats, stickups, and more.
I felt much, much better after. Energized, and with less stress in my upper back.
So if you are stuck inside today away from the gym, just do as many bodyweight exercises as you can remember and get moving, the blood flowing, and the brain thinking.
CB
So I did a 15-minute bodyweight circuit, completing about 2 sets of 10 different exercises including grasshopper pushups, pushups plus, X-body mountain climbers, y-squats, stickups, and more.
I felt much, much better after. Energized, and with less stress in my upper back.
So if you are stuck inside today away from the gym, just do as many bodyweight exercises as you can remember and get moving, the blood flowing, and the brain thinking.
CB
Pushup Video on YouTube.com
Okay, 2nd try at this...we posted a pushup video yesterday but took it down and changed it...so here it is again:
8 different pushups here - including the Grasshopper
CB
8 different pushups here - including the Grasshopper
CB
Fat Loss Audio Interview - Weight Loss/Turbulence Training for Women
Here's a message from my friend Kyle Battis about an interview that he and I did - that you can listen to for free.
But first, a TT female testimonial...
"Hi Craig, I purchased Turbelence Training in November 2006 and have been using it for about 6 weeks now. Along with the workouts and all the nutritional information I am finding at your site and grrl athlete I have reached my lowest weight yet and more importantly I didn't starve or over work myself. Working opposing muscle groups is what my body needed and it is responding well. I can now do 10 pushups on my toes for each set and I have noticed muscle development in my chest which I could not get before TT. At 46 years old I feel that I can reach a level of fitness that I didn't think was possible and I don't have to be a slave to working out. It is true that your workouts can be done in 45 minutes which leaves a lot more time for enjoying life. thanks."
Cindy Casella
Check out Kyle's message and the audio below...
*******
Want a Figure Model physiqe? If so, I have an audio that you'll want to listen to you (that is, if you do want a lean, sexy body).
There is just so much 'BAD' informationout there for women when it comes togetting fit My friend Craig Ballantyne has a workout that he wants to share withyou This is the same workout that models,actresses, and high-profile celebritiesused to transform their physiques (and they paid him a lot of money for it!)
==> http://members.instantaudio.com/postcards/?8406804X1413
For a limited time you can get yourhot little hands on this same workoutbecause Craig is giving it away to anyone that picks up a copy of hiskiller "Turbulence Training" bookIf you don't have this book then youneed to get a copy - it's that good! This is one of the best fat loss workouts out there and I am a hugefan of this type of trainingCome on over and listen to Coach B.share his fat loss wisdom:
==> http://members.instantaudio.com/postcards/?8406804X1413
Kick off the New Year in style andcreate your Best Body ever!
Train with purpose,
--Kyle Battis CSCS, NSCA-CPTPS-
Only for the next three days can you get your hands on thisspecial Turbulence Training forWomen workout so come on over and get it all right:
==> http://members.instantaudio.com/postcards/?8406804X1413
But first, a TT female testimonial...
"Hi Craig, I purchased Turbelence Training in November 2006 and have been using it for about 6 weeks now. Along with the workouts and all the nutritional information I am finding at your site and grrl athlete I have reached my lowest weight yet and more importantly I didn't starve or over work myself. Working opposing muscle groups is what my body needed and it is responding well. I can now do 10 pushups on my toes for each set and I have noticed muscle development in my chest which I could not get before TT. At 46 years old I feel that I can reach a level of fitness that I didn't think was possible and I don't have to be a slave to working out. It is true that your workouts can be done in 45 minutes which leaves a lot more time for enjoying life. thanks."
Cindy Casella
Check out Kyle's message and the audio below...
*******
Want a Figure Model physiqe? If so, I have an audio that you'll want to listen to you (that is, if you do want a lean, sexy body).
There is just so much 'BAD' informationout there for women when it comes togetting fit My friend Craig Ballantyne has a workout that he wants to share withyou This is the same workout that models,actresses, and high-profile celebritiesused to transform their physiques (and they paid him a lot of money for it!)
==> http://members.instantaudio.com/postcards/?8406804X1413
For a limited time you can get yourhot little hands on this same workoutbecause Craig is giving it away to anyone that picks up a copy of hiskiller "Turbulence Training" bookIf you don't have this book then youneed to get a copy - it's that good! This is one of the best fat loss workouts out there and I am a hugefan of this type of trainingCome on over and listen to Coach B.share his fat loss wisdom:
==> http://members.instantaudio.com/postcards/?8406804X1413
Kick off the New Year in style andcreate your Best Body ever!
Train with purpose,
--Kyle Battis CSCS, NSCA-CPTPS-
Only for the next three days can you get your hands on thisspecial Turbulence Training forWomen workout so come on over and get it all right:
==> http://members.instantaudio.com/postcards/?8406804X1413
Cellulite, Love Handles, Lower Abs, & Cardio for Fat Loss
What happens when you combine Turbulence Training with Tom Venuto'sMission: Abdominals and one of Nick Nilsson's innovative reports on"The Best Exercises You've Never Heard Of?"
You get the single most effective killer of cellulite, lovehandles, and lower ab fat. It's that simple.
If you are interested in losing fat as quickly as possible in thecomfort of your own home, using simple workouts that can easily bedone first thing in the morning or after your children go to bed,without endless hours of cardio, fancy equipment or expensivesupplements, then this will be the most important email you readthis year.
If you haven't picked up Turbulence Training for Fat Loss yet, I'moffering a big incentive in this email for you to get started ASAP.(But hurry, this offer ends at midnight, on Friday, Dec. 29th!).
Here's why I'm writing to you today...
I've put together the ultimate Turbulence Training package thatcontains not only 16-weeks of advanced fat loss workouts, fourweeks of starter-bodyweight only workouts, and a 60-minute audiointerview on how to maximize your results in minimum time withTurbulence Training.
But more importantly, I want to give you even more top-notchfitness and fat loss information. So I've hounded two of theInternet's top fitness gurus, Tom Venuto & Nick Nilsson to helpme out and make the already incredible Turbulence Training packageeven more effective.
When putting together this additional package of info, I wanted toget the absolute best bonus material I could find. I scoured all ofthe Internet fitness sites, reading plenty of fat loss articles,and time and time again I was led back to two names: Tom Venuto &Nick Nilsson.
Tom and Nick agreed to reveal their most in-demand,full-to-the-brim of fat loss information, one-of-a-kind reports -but only for the next 3 days. They want them back after Friday, soyou have to get in on this offer immediately.
(By the way, Nick has never allowed his report to be used as abonus ever before!)
First, let's take a look at what the legendary Tom Venuto agreed to tell you:
Bonus #1) Mission: Abdominals by Tom Venuto
If you don't know who Tom Venuto is, then you are missing out onthe most honest, from the trenches, scientifically supportedfat-burning and ab sculpting information ever revealed in thefitness world. He goes behind the scenes to teach you everythingabout finally getting a set of 6-pack abs. He'll tell whichsupplements are downright rip-offs, as well as give you theexperience-proven, time-tested approach to training your abs forboth men and women.
And here's what Nick provided:
Bonus #2) The Best Exercises You've Never Heard Of
Nick Nilsson is known all around the world for his innovativeexercises and practical information in his newsletters and on hiswebsite.
His report shows you how to break boredom in your workouts whilegetting more results in less time. Nick's exercises will help youbuild muscle and lose fat, but with fun total body exercises thatcan be done with a home gym. As such, it's an incredible bonus toadd to this package.
So thanks to these fat loss gurus, you'll get both reports to helpcrank up your fat loss. But wait, that's not all. You'll also getmy 2 latest monthly workouts:
Bonus #3) 8-Week Turbulence Training for Women Program
With both beginner and advanced versions, this program serves as agreat add-on to the regular Turbulence Training program thathundreds of women have already used to lose fat and sculpt theirbodies. All of these workouts can be done at home with a bench, aball, dumbbells, and your own bodyweight.
Bonus #4) 8-week Turbulence Training Dumbbell-Bodyweight Fusion FatLoss Bonus
Men and women everywhere need to get more results in less time. Andin some cases, these men and women don't even have time to get tothe gym! That is just one reason why bodyweight workouts are soimportant to busy, on-the-go people that are looking to lose fat.
This workout bonus combines dumbbell and bodyweight exercises tohelp you finish your workouts faster. By going directly fromdumbbell to bodyweight exercises means that you spend less timesetting up and more time burning fat.
You'll be amazed what these simple combination exercises can do foryour metabolism.
So those are the four TIME-LIMITED bonuses that I'm offering foronly 72 hours, starting today, Wednesday, Dec. 27th.
ALL of these, PLUS the regular TT for Fat Loss goodies, includingthe 1-hour audio interview, if you order Turbulence Training beforeFriday, Dec. 29th at midnight.
"It amazes me that I'll be 45 with 3 kids and I'm 5'4" weighing 114lbs now (lean). Thanks again for an amazing result. I love it."
Annabelle Logan
"Recently I have used his TT for Fat Loss program and lost 20lbs offat while increasing my lean body mass and getting much stronger. Not only does Craig guide you through his work outs, he offersnutritional advice, lifting tempos and exercise descriptions withvisuals to help with form. With the amount of information in thisprogram it would be almost impossible not to succeed."
Rick Dunseith
Head over to http://www.turbulencetraining.com/ and get started today.
"I lost 14 pounds this month and the weight is just falling off me. My wife says I now look like when we first met and I still havemore to go. I can fit into my old jeans again which is a big dealfor me. I just cut back on starches and bread and do your routine2-3 times a week. I never thought in a million years that just10-20 minutes of weight training followed by some cardio would getme such steady results. I even cheat a bit on the weekends."
Billy Williams
The clock is ticking,
CB
P.S. This offer ends at midnight on Friday - no exceptions.
So visit http://www.turbulencetraining.com/ immediately.
And remember,you get everything in the Turbulence Training package (including a60-minute audio interview, 4-week Basic Bodyweight Workout, theTurbulence Training Nutrition Guidelines, and the TurbulenceTraining Fusion Fat Loss Workout), PLUS the four additional bonusreports mentioned above at: http://www.turbulencetraining.com/
Turbulence Training is...
"The single most effective fat loss training system in the world today. I've used it. I've studied it. It works faster and more effectively than any other method."
Alwyn Cosgrove, CSCS, Men's Health Training Adviser
You get the single most effective killer of cellulite, lovehandles, and lower ab fat. It's that simple.
If you are interested in losing fat as quickly as possible in thecomfort of your own home, using simple workouts that can easily bedone first thing in the morning or after your children go to bed,without endless hours of cardio, fancy equipment or expensivesupplements, then this will be the most important email you readthis year.
If you haven't picked up Turbulence Training for Fat Loss yet, I'moffering a big incentive in this email for you to get started ASAP.(But hurry, this offer ends at midnight, on Friday, Dec. 29th!).
Here's why I'm writing to you today...
I've put together the ultimate Turbulence Training package thatcontains not only 16-weeks of advanced fat loss workouts, fourweeks of starter-bodyweight only workouts, and a 60-minute audiointerview on how to maximize your results in minimum time withTurbulence Training.
But more importantly, I want to give you even more top-notchfitness and fat loss information. So I've hounded two of theInternet's top fitness gurus, Tom Venuto & Nick Nilsson to helpme out and make the already incredible Turbulence Training packageeven more effective.
When putting together this additional package of info, I wanted toget the absolute best bonus material I could find. I scoured all ofthe Internet fitness sites, reading plenty of fat loss articles,and time and time again I was led back to two names: Tom Venuto &Nick Nilsson.
Tom and Nick agreed to reveal their most in-demand,full-to-the-brim of fat loss information, one-of-a-kind reports -but only for the next 3 days. They want them back after Friday, soyou have to get in on this offer immediately.
(By the way, Nick has never allowed his report to be used as abonus ever before!)
First, let's take a look at what the legendary Tom Venuto agreed to tell you:
Bonus #1) Mission: Abdominals by Tom Venuto
If you don't know who Tom Venuto is, then you are missing out onthe most honest, from the trenches, scientifically supportedfat-burning and ab sculpting information ever revealed in thefitness world. He goes behind the scenes to teach you everythingabout finally getting a set of 6-pack abs. He'll tell whichsupplements are downright rip-offs, as well as give you theexperience-proven, time-tested approach to training your abs forboth men and women.
And here's what Nick provided:
Bonus #2) The Best Exercises You've Never Heard Of
Nick Nilsson is known all around the world for his innovativeexercises and practical information in his newsletters and on hiswebsite.
His report shows you how to break boredom in your workouts whilegetting more results in less time. Nick's exercises will help youbuild muscle and lose fat, but with fun total body exercises thatcan be done with a home gym. As such, it's an incredible bonus toadd to this package.
So thanks to these fat loss gurus, you'll get both reports to helpcrank up your fat loss. But wait, that's not all. You'll also getmy 2 latest monthly workouts:
Bonus #3) 8-Week Turbulence Training for Women Program
With both beginner and advanced versions, this program serves as agreat add-on to the regular Turbulence Training program thathundreds of women have already used to lose fat and sculpt theirbodies. All of these workouts can be done at home with a bench, aball, dumbbells, and your own bodyweight.
Bonus #4) 8-week Turbulence Training Dumbbell-Bodyweight Fusion FatLoss Bonus
Men and women everywhere need to get more results in less time. Andin some cases, these men and women don't even have time to get tothe gym! That is just one reason why bodyweight workouts are soimportant to busy, on-the-go people that are looking to lose fat.
This workout bonus combines dumbbell and bodyweight exercises tohelp you finish your workouts faster. By going directly fromdumbbell to bodyweight exercises means that you spend less timesetting up and more time burning fat.
You'll be amazed what these simple combination exercises can do foryour metabolism.
So those are the four TIME-LIMITED bonuses that I'm offering foronly 72 hours, starting today, Wednesday, Dec. 27th.
ALL of these, PLUS the regular TT for Fat Loss goodies, includingthe 1-hour audio interview, if you order Turbulence Training beforeFriday, Dec. 29th at midnight.
"It amazes me that I'll be 45 with 3 kids and I'm 5'4" weighing 114lbs now (lean). Thanks again for an amazing result. I love it."
Annabelle Logan
"Recently I have used his TT for Fat Loss program and lost 20lbs offat while increasing my lean body mass and getting much stronger. Not only does Craig guide you through his work outs, he offersnutritional advice, lifting tempos and exercise descriptions withvisuals to help with form. With the amount of information in thisprogram it would be almost impossible not to succeed."
Rick Dunseith
Head over to http://www.turbulencetraining.com/ and get started today.
"I lost 14 pounds this month and the weight is just falling off me. My wife says I now look like when we first met and I still havemore to go. I can fit into my old jeans again which is a big dealfor me. I just cut back on starches and bread and do your routine2-3 times a week. I never thought in a million years that just10-20 minutes of weight training followed by some cardio would getme such steady results. I even cheat a bit on the weekends."
Billy Williams
The clock is ticking,
CB
P.S. This offer ends at midnight on Friday - no exceptions.
So visit http://www.turbulencetraining.com/ immediately.
And remember,you get everything in the Turbulence Training package (including a60-minute audio interview, 4-week Basic Bodyweight Workout, theTurbulence Training Nutrition Guidelines, and the TurbulenceTraining Fusion Fat Loss Workout), PLUS the four additional bonusreports mentioned above at: http://www.turbulencetraining.com/
Turbulence Training is...
"The single most effective fat loss training system in the world today. I've used it. I've studied it. It works faster and more effectively than any other method."
Alwyn Cosgrove, CSCS, Men's Health Training Adviser
72 Hours for Weight Loss Special
New Year's is almost here and I want to help you get your fat loss program off to a perfect start with the right program and nutrition guidelines. Plus, if this year is going to be THE year you finally see your abs, you're going to need all the expert ab advice you can get...
For the next 3 days I'm holding a big special offer at www.TurbulenceTraining.com. If you haven't picked up the Turbulence Training for Fat Loss package yet, then here's a little incentive.
I've hounded two of the Internet's top fitness gurus, Tom Venuto & Nick Nilsson to help me out and make the already incredible Turbulence Training package even more helpful.
After a little arm-twisting, both Tom and Nick agreed to reveal their most in-demand, full-to-the-brim of fat loss information, one-of-a-kind reports.
Bonus #1) Mission Abdominals, by Tom Venuto
If you don't know who Tom Venuto is, then you are missing out on the most honest, from the trenches, scientifically supported fat-burning and ab sculpting information ever revealed in the fitness world. And in his special report, you'll go behind the scenes with the honest fat loss guru to learn everything you can about finally getting a set of 6-pack abs.
Tom will also tell which supplements are downright rip-offs, as well as give you the experience-proven, time-tested approach to training your abs for both men and women.
Bonus #2) The Best Exercises You've Never Heard Of
Nick Nilsson is known all around the world for his innovative exercises and practical information in his newsletters and on his website.
His report shows you how to break boredom in your workouts while getting more results in less time. Nick's exercises will help you build muscle and lose fat, but with fun total body exercises that can be done with a home gym. As such, it's an incredible bonus to add to this package.
So thanks to these fat loss gurus, you'll get both reports to help crank up your fat loss. But wait, that's not all.
You'll also get 2 more bonus TT workouts:
Bonus #3) The 8-Week TT for Women Program
With both beginner and advanced versions, this program serves as a great add-on to the regular Turbulence Training program that hundreds of women have already used to lose fat and sculpt their bodies. All of these workouts can be done at home with a bench, a ball, dumbbells, and your own bodyweight.
Bonus #4) 8-week Turbulence Training Dumbbell-Bodyweight Fusion Fat Loss Bonus
Men and women everywhere need to get more results in less time. And in some cases, these men and women don't even have time to get to the gym! That is just one reason why bodyweight workouts are so important to busy, on-the-go people that are looking to lose fat.
This workout bonus combines dumbbell and bodyweight exercises to help you finish your workouts faster. By going directly from dumbbell to bodyweight exercises means that you spend less time setting up and more time burning fat.
So those are the four TIME-LIMITED bonuses that I'm offering for only 72 hours, starting today, Wednesday, Dec. 27th...
ALL of these, PLUS the regular TT for Fat Loss goodies, including the 1-hour audio interview, if you order Turbulence Training before Friday, Dec. 29th, at midnight.
"I went from 227lbs to 209lbs in 8 weeks using the TT program. I figure fat loss was even higher because as I definitely gained muscle in the process. The program simply put...WORKS"
Dion Guerin
"I love your workout routines. The best part is, for me, is that I can do them at home using what I have in my home gym. What impresses me most about what I've learned is just how much I "thought" I knew about exercise and nutrition. My whole mode of thinking has changed and I'm finally breaking through that brick wall, slowly but surely. You have been a tremendous inspiration for me. Thank you for all the great routines you've created to keep people like me from getting bored and stuck in the same old patterns of working out."
Dawn Carter
Head over to http://www.turbulencetraining.com/ and get started today.
The clock is ticking,
CB
P.S. This offer ends at midnight on Friday, Dec. 29th, - no exceptions. So visit http://www.turbulencetraining.com/ and get started immediately.
For the next 3 days I'm holding a big special offer at www.TurbulenceTraining.com. If you haven't picked up the Turbulence Training for Fat Loss package yet, then here's a little incentive.
I've hounded two of the Internet's top fitness gurus, Tom Venuto & Nick Nilsson to help me out and make the already incredible Turbulence Training package even more helpful.
After a little arm-twisting, both Tom and Nick agreed to reveal their most in-demand, full-to-the-brim of fat loss information, one-of-a-kind reports.
Bonus #1) Mission Abdominals, by Tom Venuto
If you don't know who Tom Venuto is, then you are missing out on the most honest, from the trenches, scientifically supported fat-burning and ab sculpting information ever revealed in the fitness world. And in his special report, you'll go behind the scenes with the honest fat loss guru to learn everything you can about finally getting a set of 6-pack abs.
Tom will also tell which supplements are downright rip-offs, as well as give you the experience-proven, time-tested approach to training your abs for both men and women.
Bonus #2) The Best Exercises You've Never Heard Of
Nick Nilsson is known all around the world for his innovative exercises and practical information in his newsletters and on his website.
His report shows you how to break boredom in your workouts while getting more results in less time. Nick's exercises will help you build muscle and lose fat, but with fun total body exercises that can be done with a home gym. As such, it's an incredible bonus to add to this package.
So thanks to these fat loss gurus, you'll get both reports to help crank up your fat loss. But wait, that's not all.
You'll also get 2 more bonus TT workouts:
Bonus #3) The 8-Week TT for Women Program
With both beginner and advanced versions, this program serves as a great add-on to the regular Turbulence Training program that hundreds of women have already used to lose fat and sculpt their bodies. All of these workouts can be done at home with a bench, a ball, dumbbells, and your own bodyweight.
Bonus #4) 8-week Turbulence Training Dumbbell-Bodyweight Fusion Fat Loss Bonus
Men and women everywhere need to get more results in less time. And in some cases, these men and women don't even have time to get to the gym! That is just one reason why bodyweight workouts are so important to busy, on-the-go people that are looking to lose fat.
This workout bonus combines dumbbell and bodyweight exercises to help you finish your workouts faster. By going directly from dumbbell to bodyweight exercises means that you spend less time setting up and more time burning fat.
So those are the four TIME-LIMITED bonuses that I'm offering for only 72 hours, starting today, Wednesday, Dec. 27th...
ALL of these, PLUS the regular TT for Fat Loss goodies, including the 1-hour audio interview, if you order Turbulence Training before Friday, Dec. 29th, at midnight.
"I went from 227lbs to 209lbs in 8 weeks using the TT program. I figure fat loss was even higher because as I definitely gained muscle in the process. The program simply put...WORKS"
Dion Guerin
"I love your workout routines. The best part is, for me, is that I can do them at home using what I have in my home gym. What impresses me most about what I've learned is just how much I "thought" I knew about exercise and nutrition. My whole mode of thinking has changed and I'm finally breaking through that brick wall, slowly but surely. You have been a tremendous inspiration for me. Thank you for all the great routines you've created to keep people like me from getting bored and stuck in the same old patterns of working out."
Dawn Carter
Head over to http://www.turbulencetraining.com/ and get started today.
The clock is ticking,
CB
P.S. This offer ends at midnight on Friday, Dec. 29th, - no exceptions. So visit http://www.turbulencetraining.com/ and get started immediately.
Tuesday, December 26, 2006
Fat Loss Q'n'A for Weight Loss
Big news. I've had a professional artist update the TT for Fat Loss manual. The workouts remain the same but the e-book is easier to navigate.
Members received access to this update several weeks ago. All other TT for Fat Loss customers should have received an email late last week with a link to the new download.
Thanks again for supporting TT! Now onto the q'n'a...
Q: Really enjoying your newsletters! Between you and Tom Venuto I'm learning heaps of new info. So I've just started getting a sore lower back after 3-4 months of regular spin classes (2-4 per wk). Of course I'm off to the Dr etc but from a trainer's point of view what should I be aiming to do exercise wise for the next few weeks while I get better? Happy to do the ellptical machine and treadmill - no worries.
Answer:
Cycling puts your torso into spinal flexion, and that can be hard on the low back muscles and the intervertebral discs. Some people just aren't built for cycling, while this position does not bother others.
Start with the elliptical for a while, until the back pain goes away. You can also try some treadmill. Whatever you choose, make sure it does not aggravate your back.
Let me know what the doctor says. You might also need to spend more time on the basics spinal stability exercises such as bird dogs, planks, and side planks.
Q: At 6 feet, ~ 185 pounds, I've falled into the skinny fat syndrome. I look really thin, in fact too much so, but I still don't have that definition I'm looking (I still got the stomach roll!). I've tried continuing to cut, and while I do get more definition, I also lose some muscle and overall, I just look skinnier. I've tried bulking at this point, but then I inevitably put on some flab with the muscle. Anyway out of this conundrum? Should I go for the TT for mass program or continue with the TT for Fat Loss?
Answer:
First, you should have your body composition measured, go for the most accurate method you can find. An experienced personal trainer is often the best option.
Honestly, I can eyeball a person's bodyfat to the exact same percentage that I get with a 7-site caliper test. So just find a trainer that's been around the block and have them do skinfold tests now and after 8 weeks of training...that way you can determine if you really are losing muscle when you try to lose fat.That way you can track your results, rather than just relying on your self-perception, which given our personal biases can be way off. Once we know where you are really "at", we can move forward with a plan.
But overall, you can still try to lose some fat and get down to 180. But once you hit 180 at 6'feet, you should not be trying to lose anymore weight...that will just make you look too skinny. At that point, you'd need TT for Mass.
Start your resolutions this week,
CB
P.S. I better get back to work on building the membership site...
And I hope you'll take advantage of the Pre-Launch offer. Just a reminder, here's the deal...a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
Members received access to this update several weeks ago. All other TT for Fat Loss customers should have received an email late last week with a link to the new download.
Thanks again for supporting TT! Now onto the q'n'a...
Q: Really enjoying your newsletters! Between you and Tom Venuto I'm learning heaps of new info. So I've just started getting a sore lower back after 3-4 months of regular spin classes (2-4 per wk). Of course I'm off to the Dr etc but from a trainer's point of view what should I be aiming to do exercise wise for the next few weeks while I get better? Happy to do the ellptical machine and treadmill - no worries.
Answer:
Cycling puts your torso into spinal flexion, and that can be hard on the low back muscles and the intervertebral discs. Some people just aren't built for cycling, while this position does not bother others.
Start with the elliptical for a while, until the back pain goes away. You can also try some treadmill. Whatever you choose, make sure it does not aggravate your back.
Let me know what the doctor says. You might also need to spend more time on the basics spinal stability exercises such as bird dogs, planks, and side planks.
Q: At 6 feet, ~ 185 pounds, I've falled into the skinny fat syndrome. I look really thin, in fact too much so, but I still don't have that definition I'm looking (I still got the stomach roll!). I've tried continuing to cut, and while I do get more definition, I also lose some muscle and overall, I just look skinnier. I've tried bulking at this point, but then I inevitably put on some flab with the muscle. Anyway out of this conundrum? Should I go for the TT for mass program or continue with the TT for Fat Loss?
Answer:
First, you should have your body composition measured, go for the most accurate method you can find. An experienced personal trainer is often the best option.
Honestly, I can eyeball a person's bodyfat to the exact same percentage that I get with a 7-site caliper test. So just find a trainer that's been around the block and have them do skinfold tests now and after 8 weeks of training...that way you can determine if you really are losing muscle when you try to lose fat.That way you can track your results, rather than just relying on your self-perception, which given our personal biases can be way off. Once we know where you are really "at", we can move forward with a plan.
But overall, you can still try to lose some fat and get down to 180. But once you hit 180 at 6'feet, you should not be trying to lose anymore weight...that will just make you look too skinny. At that point, you'd need TT for Mass.
Start your resolutions this week,
CB
P.S. I better get back to work on building the membership site...
And I hope you'll take advantage of the Pre-Launch offer. Just a reminder, here's the deal...a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
Tuesday Total-Body Workout
First workout since last Thursday (although I have been very active with long, long dog walks/runs), so I slipped into the YMCA here in Stratford for a total body workout.
1a) DB Press (worked up to 100x6)
1B) Squat (worked up to 315x6)
2A) Barbell RDL
2B) Barbell Row
Did a quick one because I only had 30 minutes.
Not bad.
Might go back tomorrow,
CB
1a) DB Press (worked up to 100x6)
1B) Squat (worked up to 315x6)
2A) Barbell RDL
2B) Barbell Row
Did a quick one because I only had 30 minutes.
Not bad.
Might go back tomorrow,
CB
Friday, December 22, 2006
Simple, Effective Fat Loss Workout Schedule
Here's a great plan from a smart guy...I read this today over at www.arthurdevany.com
He always has some good articles.
"Do 2 high intensity work outs a week, on random days. High intensity is relative to your fitness and abilities. You have to work that out with your trainer or doctor. But, you want some burn to stimulate lactic acid and GH. You also raise your post exercise excess oxygen consumption dramatically and for at least 24 hours, so you are burning excess energy that whole time. You can expend far more energy this way than you can doing hours of walking. One other work out should be on form, posture and grace. It can be a dance class or a tennis lesson. Add some walks with excellent posture and some play and you have it."
Don't make it too complex,
CB
He always has some good articles.
"Do 2 high intensity work outs a week, on random days. High intensity is relative to your fitness and abilities. You have to work that out with your trainer or doctor. But, you want some burn to stimulate lactic acid and GH. You also raise your post exercise excess oxygen consumption dramatically and for at least 24 hours, so you are burning excess energy that whole time. You can expend far more energy this way than you can doing hours of walking. One other work out should be on form, posture and grace. It can be a dance class or a tennis lesson. Add some walks with excellent posture and some play and you have it."
Don't make it too complex,
CB
Friday Bodyweight Circuit
Just finished up the details on the January Fat Loss Workout bodyweight circuit.
It will be in the Members section this weekend.
Good stuff,
CB
It will be in the Members section this weekend.
Good stuff,
CB
Workout Pass from Ryan Lee - Become a VIP
If I were you, I'd sign up for the VIP guestlist for Ryan's new workout pass...
Its' worth it for the bonuses I gave him alone...let alone what dozens of other trainers are giving...
Here's what Ryan wrote on his blog...
As of midnight last night, our VIP list is now open.We're giving away over $1,000 worth of free bonuses and our VIP list will have the first chance to grab them before anyone else.Oh yeah, you can see the official countdown clock too!
Here's the URL:
http://workoutpass.com
Start your resolutions the day after Christmas,
CB
Its' worth it for the bonuses I gave him alone...let alone what dozens of other trainers are giving...
Here's what Ryan wrote on his blog...
As of midnight last night, our VIP list is now open.We're giving away over $1,000 worth of free bonuses and our VIP list will have the first chance to grab them before anyone else.Oh yeah, you can see the official countdown clock too!
Here's the URL:
http://workoutpass.com
Start your resolutions the day after Christmas,
CB
Thursday, December 21, 2006
My Transformation - Part 2
On Thursday, Dan B. (my affiliate manager) and I filmed a video version of my famous (or is it infamous) "Transformation".
If you have not checked out the pics on my record-setting body transformation, go HERE.
We'll soon have the video version up on YouTube.
And while you are counting down the hours till Christmas, here's a real transformation contest that you can check out.
Can you believe some of these success stories?
I heard that TWO of these guys were even offered fitness modeling contracts after agents saw their photos on the 'net.
Who would you have voted for? ==> See the contestants
Here's hoping you have a successful transformation of your own in 2007,
CB
P.S. We also filmed more exercises for the TT Member's site...
And I finished the January Monthly Workout. Member's will get this BEFORE Christmas...as another gift from me to them...
Look for several new exercises and ab circuits in January's workout...
I would love for you to become a TT Member today...
"Yours is truly the best product and service support on the market today.
Unbelievably excellent!"
Fred Soto, TT Member
"Craig, the TT membership is amazing. I'm still surprised at how quickly I get a response to any question. It's incredible that for one very reasonable price TT members get access to all of your previous workouts and all of your new ones for an entire year. Talk about overdelivering! No wonder all the other fitness gurus give you a hard time about your prices. I've purchased a fair amount of fitness informational products, including some excellent books, DVDs, and eBooks. However, dollar for dollar, none of them came close to delivering the enormous amount of information available with the TT membership. Thanks."
Mickey Glick, TT Member
And there's still time to take advantage of this offer...
a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
If you have not checked out the pics on my record-setting body transformation, go HERE.
We'll soon have the video version up on YouTube.
And while you are counting down the hours till Christmas, here's a real transformation contest that you can check out.
Can you believe some of these success stories?
I heard that TWO of these guys were even offered fitness modeling contracts after agents saw their photos on the 'net.
Who would you have voted for? ==> See the contestants
Here's hoping you have a successful transformation of your own in 2007,
CB
P.S. We also filmed more exercises for the TT Member's site...
And I finished the January Monthly Workout. Member's will get this BEFORE Christmas...as another gift from me to them...
Look for several new exercises and ab circuits in January's workout...
I would love for you to become a TT Member today...
"Yours is truly the best product and service support on the market today.
Unbelievably excellent!"
Fred Soto, TT Member
"Craig, the TT membership is amazing. I'm still surprised at how quickly I get a response to any question. It's incredible that for one very reasonable price TT members get access to all of your previous workouts and all of your new ones for an entire year. Talk about overdelivering! No wonder all the other fitness gurus give you a hard time about your prices. I've purchased a fair amount of fitness informational products, including some excellent books, DVDs, and eBooks. However, dollar for dollar, none of them came close to delivering the enormous amount of information available with the TT membership. Thanks."
Mickey Glick, TT Member
And there's still time to take advantage of this offer...
a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
Thursday Turbulence Training Fat Loss Workout 2007
Finished up Workout B from January's TT for 2007 fat loss workout. It was good. It was tough. It had a new exercise in it...and then I did one of the abdominal circuits that I'm also including in the program. It too had a new exercise in it...thanks to Matt Furey for that one.
This program will do everything a workout could possibly do to get you closer to 6-pack abs...the rest of the deal is up to you and the food you eat.
CB
This program will do everything a workout could possibly do to get you closer to 6-pack abs...the rest of the deal is up to you and the food you eat.
CB
Workout Articles for You to Read
2 good articles from other trainers today...
1) A beautiful Christmas story from Jason Ferruggia that ties in a detailed lesson on how to squat: Pro Advice on How to Squat
and
2) Why Personal Trainers Are Failing Fat Loss Clients by Alwyn Cosgrove
By the way, if anyone sees Jason this holiday season, ask him for the 8 bucks he owes me for that Dave Chappelle movie...
Nothing like a little peer pressure to make a guy pay up,
CB
1) A beautiful Christmas story from Jason Ferruggia that ties in a detailed lesson on how to squat: Pro Advice on How to Squat
and
2) Why Personal Trainers Are Failing Fat Loss Clients by Alwyn Cosgrove
By the way, if anyone sees Jason this holiday season, ask him for the 8 bucks he owes me for that Dave Chappelle movie...
Nothing like a little peer pressure to make a guy pay up,
CB
Positive Fat Loss
When most people think about their fat loss efforts, they tend to focus on the negative. And it's pretty easy to do that.
You know, they worry that they didn't lose more than a pound this week. Or they focus on the meals where they slipped up. Or they stress about the upcoming Christmas dinners that are going to put them off track. All this stress and negative thinking can hurt your fat loss program.
You just can't focus on the negative if you are going to get positive results out of your Turbulence Training lifestyle.
You need to stay focused on doing things right the best that you can...and don't stress about the mistakes that you make.
This is very important over the holidays, where you could easily lose yourself in a downward spiral of negativity and situations that are not conducive to fat loss.
Focus on the meals that you can control, and the workouts that you can make.
Think about the progress you can make over the holidays, not the average holiday fat gain suffered by most people living the Western Lifestyle.
So even if you have 3 bad meals in a week, you still have almost 40 meals that you can control this week. Stick to lean proteins, fiber-rich fruits and vegetables, appetite-controlling almonds, health promoting fish oils, and healthy beverages like Green Tea and water.
Now I'd like to say that a TT workout will allow you to eat everything you want but I can't...you have to do your best to avoid junk. And don't feel guilty for tossing junk food - that's better than leaving it lying around and stressing about giving in to it.
If you get some holiday chocolates...eat one, if you want, and then give the rest away or trash them.
Don't turn your body into a trash compactor because of holiday guilt (and if any readers have a better idea with what to do with all of the holiday candy, chocolate, and cookies we tend to receive, let me know).
And remember, short workouts, when done consistently, can still have an amazing muscle-building, fat-loss power.I put together the 4-Week 10-Minute Workout Fat Loss Program for this very reason - so that you don't despair about missed workout time.
And with December half over, and the real busy holiday season about to hit, you need these workout guidelines more than ever.In the 10-Minute Fat Loss workout, I'll show you how to use only a couple of exercises, done at a high-intensity to train your entire upper body. And the short interval workouts and bodyweight circuits will increase your energy, boost metabolism and keep you fit and healthy during this stressful time of year.
So stay positive...and realize that you don't have to start from square 1 on January 1st if you stay consistent throughout December. Stay committed to your long term goals and you'll have your beach body ready earlier this year.
We're going to make it your best year ever in the gym,
CB
PS. Have you picked up your Christmas bonuses from me yet?
If not, get them before Christmas Day.
Click HERE for your presents from CB
PPS. Each month I write a 4-week workout...
And you'll get each monthly workout as part of the TT Membership. Some of the past monthly workouts include...
TT for Muscle
TT for Women
TT for Female Strength
TT Bodyweight
TT for Athletes
and the list goes on. Plus you'll get every monthly workout for the next 12 months as part of your year long membership.
And I hope you'll take advantage of the Pre-Launch offer. Just a reminder, here's the deal...
a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
You know, they worry that they didn't lose more than a pound this week. Or they focus on the meals where they slipped up. Or they stress about the upcoming Christmas dinners that are going to put them off track. All this stress and negative thinking can hurt your fat loss program.
You just can't focus on the negative if you are going to get positive results out of your Turbulence Training lifestyle.
You need to stay focused on doing things right the best that you can...and don't stress about the mistakes that you make.
This is very important over the holidays, where you could easily lose yourself in a downward spiral of negativity and situations that are not conducive to fat loss.
Focus on the meals that you can control, and the workouts that you can make.
Think about the progress you can make over the holidays, not the average holiday fat gain suffered by most people living the Western Lifestyle.
So even if you have 3 bad meals in a week, you still have almost 40 meals that you can control this week. Stick to lean proteins, fiber-rich fruits and vegetables, appetite-controlling almonds, health promoting fish oils, and healthy beverages like Green Tea and water.
Now I'd like to say that a TT workout will allow you to eat everything you want but I can't...you have to do your best to avoid junk. And don't feel guilty for tossing junk food - that's better than leaving it lying around and stressing about giving in to it.
If you get some holiday chocolates...eat one, if you want, and then give the rest away or trash them.
Don't turn your body into a trash compactor because of holiday guilt (and if any readers have a better idea with what to do with all of the holiday candy, chocolate, and cookies we tend to receive, let me know).
And remember, short workouts, when done consistently, can still have an amazing muscle-building, fat-loss power.I put together the 4-Week 10-Minute Workout Fat Loss Program for this very reason - so that you don't despair about missed workout time.
And with December half over, and the real busy holiday season about to hit, you need these workout guidelines more than ever.In the 10-Minute Fat Loss workout, I'll show you how to use only a couple of exercises, done at a high-intensity to train your entire upper body. And the short interval workouts and bodyweight circuits will increase your energy, boost metabolism and keep you fit and healthy during this stressful time of year.
So stay positive...and realize that you don't have to start from square 1 on January 1st if you stay consistent throughout December. Stay committed to your long term goals and you'll have your beach body ready earlier this year.
We're going to make it your best year ever in the gym,
CB
PS. Have you picked up your Christmas bonuses from me yet?
If not, get them before Christmas Day.
Click HERE for your presents from CB
PPS. Each month I write a 4-week workout...
And you'll get each monthly workout as part of the TT Membership. Some of the past monthly workouts include...
TT for Muscle
TT for Women
TT for Female Strength
TT Bodyweight
TT for Athletes
and the list goes on. Plus you'll get every monthly workout for the next 12 months as part of your year long membership.
And I hope you'll take advantage of the Pre-Launch offer. Just a reminder, here's the deal...
a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
Wednesday, December 20, 2006
Big Announcement on Another Project
I sometimes think I'm working on some big projects, but this, THIS is big.
Click HERE To Check It Out
It's the future of fitness, and he's the only man that can bring it to ya,
CB
Click HERE To Check It Out
It's the future of fitness, and he's the only man that can bring it to ya,
CB
Top Secret Fat Loss Workout
Today I did Workout A of the upcoming January Monthly fat loss Workout. It will be a straightforward workout, and I'll call it something like, "TT for Fat Loss at Home in 07".
A mouthful, I know, but that doesn't matter. its all about the workouts, or more specifically, your results from the workouts.
I hope to have this thing done BEFORE Christmas for TT Members, and then it will of course be available for non-members on Dec. 31.
We've got some new exercises for the workout, and I'll be shooting some of those today as well as some "video intros" for my site.
I don't really like the photo that is currently up on www.turbulencetraining.com or www.workoutmanuals.com
I dont really look like that...and that is what people say when they meet me for the first time after having only visually known me through that photo.
Regardless...
I also want to mention I did some major work on www.TTMembers.com this week...and we are getting closer and closer to letting current members in...but we probably won't officially launch until February 1, 2007.
You can still become a full member at a discount price until I cut that offer off...sometime before the official launch.
And seriously, if you like the TT workouts, you'd be silly not to get the Discount membership...after all, each monthly workout goes for at least $10...that's $120 over the course of the year...but you can become a member now for only $97, and you get access to everything!
And to finish, I want to share these emails I received earlier today...it defines what my work and TT is all about...
"Yours is truly the best product and service support on the market today.
Unbelievably excellent!"
Fred Soto
"First off, I have to let you know that I love your programming! As you can see from my signature, I own and operate my own fitness business. I spend such a large amount of my time developing programs and coaching others that I end up being burnt out on my program and it is an undesirable effort to build and maintain my own programs!
I joined your TT membership group a couple months ago after having the chance to look into your TT Bonus package. And WOW! I am loving your programs! Very close to my own beliefs and programming style, and so much more! I am experiencing so much fun doing your programs and there are so many options and twists from the many and various programs that I feel I will never run out of choices. I am excited to find out what I do the next cycle these days… and I am getting the results I expect and want at the same time!
You have also influenced my programming in our Boot Camp Classes and our clients always remark how phenomenal the program is. Thank you."
Rob Yontz cAPT, cFN
Web: www.truenorthfitness.net
Web: www.VenturaCountyBootCamp.com
Train hard, train safe,
CB
PS - Go to this page for your TT Discount and possible free treats if you are new!!!
Go here ==> Treats & Discounts for You
A mouthful, I know, but that doesn't matter. its all about the workouts, or more specifically, your results from the workouts.
I hope to have this thing done BEFORE Christmas for TT Members, and then it will of course be available for non-members on Dec. 31.
We've got some new exercises for the workout, and I'll be shooting some of those today as well as some "video intros" for my site.
I don't really like the photo that is currently up on www.turbulencetraining.com or www.workoutmanuals.com
I dont really look like that...and that is what people say when they meet me for the first time after having only visually known me through that photo.
Regardless...
I also want to mention I did some major work on www.TTMembers.com this week...and we are getting closer and closer to letting current members in...but we probably won't officially launch until February 1, 2007.
You can still become a full member at a discount price until I cut that offer off...sometime before the official launch.
And seriously, if you like the TT workouts, you'd be silly not to get the Discount membership...after all, each monthly workout goes for at least $10...that's $120 over the course of the year...but you can become a member now for only $97, and you get access to everything!
And to finish, I want to share these emails I received earlier today...it defines what my work and TT is all about...
"Yours is truly the best product and service support on the market today.
Unbelievably excellent!"
Fred Soto
"First off, I have to let you know that I love your programming! As you can see from my signature, I own and operate my own fitness business. I spend such a large amount of my time developing programs and coaching others that I end up being burnt out on my program and it is an undesirable effort to build and maintain my own programs!
I joined your TT membership group a couple months ago after having the chance to look into your TT Bonus package. And WOW! I am loving your programs! Very close to my own beliefs and programming style, and so much more! I am experiencing so much fun doing your programs and there are so many options and twists from the many and various programs that I feel I will never run out of choices. I am excited to find out what I do the next cycle these days… and I am getting the results I expect and want at the same time!
You have also influenced my programming in our Boot Camp Classes and our clients always remark how phenomenal the program is. Thank you."
Rob Yontz cAPT, cFN
Web: www.truenorthfitness.net
Web: www.VenturaCountyBootCamp.com
Train hard, train safe,
CB
PS - Go to this page for your TT Discount and possible free treats if you are new!!!
Go here ==> Treats & Discounts for You
No Abs? Bad Back? Here's why...
Do you have the abs you want?
Or do you have back pain from a bad ab training program?.
Don't be surprised if you do...I recently read in Maximum Fitness magazine, that the #1 exercise that causes injury in US Army recruits is the sit-up...and yet what does everyone do for their abs? Sit-ups.
If its bad for a fit young person's back, imagine how bad it can be for yours.
I followed up with David Grisaffi, ab training expert, and author of "Flatten Your Abs" and asked him about better ab training.
CB: David, how do you convince clients to train "like athletes" to get cover model abs? Aren't most people hung up on doing endless repetitions of crunches?
DG:
Yes they are, as that is the learned response from years of school tests.
Heck, our High School Football team still tests for sit -ups after I have informed them it does no good. That is how strong the belief is in this attitude toward one way only.
But I get the athletes and my clients to do some athletic ab moves from my program because life is athletic.
I feel that people should treat everyday life like a sport. Have fun with it and be prepared. No matter who you are or what you do.
Think about this: Imagine chasing your kids down the street while a car is approaching. I do not know about you but that takes a little athleticism - and your abs better be ready for it.
CB: Can people actually hurt themselves with some of those infomercial ab gizmos and certain ab exercises? What types of injuries have you seen and how can people build 6-pack abs and avoid hurting themselves?
DG:
Yes and no.
I think most of these gizmos can work for a while. Then where do they end up....under the bed, in the back of the garage.
They are good for the people who sell them. Remember repetitive motions in the same plane can lead to muscle imbalances.
Simple as that. What does the ab lounge do for your back? NOTHING! I have seen mostly back problems from bad ab training. From simple "over use" to serious, "hey I can not stand up" cases. Most of the time it subsides in a few days. But the damage is there. Your body remembers it. Train properly and avoid this damage in the first place.
CB: Excellent, thanks David.
Listen, ab training is a big paradox.
On one hand, you have to train them hard to be able to see them.
But on the other hand, training your abs too aggressively can lead to back pain.
So...what are you to do?
When in doubt, turn to the expert's expert.
Take a step towards a flat stomach, better abs, AND a safe back by picking up David's abdominal program today. But hurry...after midnight tonight, you won't
get his 6-week Ab circuit training bonus as part of his comprehensive program.
Ab training and fat loss info ==> Read David's report
Sincerely,
Craig Ballantyne, CSCS, MS
P.S. David has a special, limited-time offer for you...
In addition to David's regular report, he's now offering a new
6 week advanced abdominal circuit course as a bonus.
The compound exercises in the ab circuit crank up your calorie burning metabolic furnace, so for once, someone finally created an ab routine that really does burn fat!
6 Weeks to 6-Pack Abs ==> Get David's Circuit Workout Today
PPS. This offer is almost off the table...
It's only available for the next 24 hours. At midnight tonight,
the bonus is gone. So you have to act now.
Build a 6-pack, safely, in 2007 ==> Get Flatter Abs Today
Tuesday, December 19, 2006
Tuesday workout
Last workout of this phase...and I wanted to really see where the bench is at....
1a) Snatch technique (3x3)
1b) Bench - worked up to...300
Then 3 more reps at 275
- aiming for 5 reps over 90 percent 1RM
2a) floor press (3x5)
2b) bb row (3x10)
3a) plank on ball (1 set)
3b) sled (2 trips backward)
Then I even pulled some sled...I will be getting back into this hard in the new year
Men's Health Weight Loss News...
Lose weight & transform your life
MensHealth.com is going to transform you in 2007!
Five lucky guys have been selected from the Men's Health wide-ranging audience to get a personalized fitness and nutrition plan from Men's Health trainer Craig Ballantyne.
The soon-to-be "Fit 5" will take us along on their struggle through their blogs, video diaries, and weekly question and answer sessions with the trainer.For the first 5 weeks of the plan, our millions of online users will not only follow their progress, but they'll be able to join them.
You will be encouraged to select a guy most like you—whether you need to lose a lot of weight, want to go from scrawny to brawny, have no time to work out, or need to banish the belly fat you're just noticing—and try the plan.
Starting January 8th, Transform Yourself 2007 will be featured every day on the home page of MensHealth.com. Monday through Friday for 5 weeks, one of the Fit 5's ongoing stories will be highlighted, including his "homework" assignment for the upcoming week. This program will be featured in our Men's Health newsletters at least twice a week.
Rob Gerth
Online Editor
Men's Health
**************
That's right, I've added another project to my list for January...that makes about 6 major projects I have on the go for the start of 07. I plan on helping a lot of people achieve their fitness goals, and I hope you are one of them.
I think you will all enjoy this transformation series running over at MH. See you there in January.
CB
MensHealth.com is going to transform you in 2007!
Five lucky guys have been selected from the Men's Health wide-ranging audience to get a personalized fitness and nutrition plan from Men's Health trainer Craig Ballantyne.
The soon-to-be "Fit 5" will take us along on their struggle through their blogs, video diaries, and weekly question and answer sessions with the trainer.For the first 5 weeks of the plan, our millions of online users will not only follow their progress, but they'll be able to join them.
You will be encouraged to select a guy most like you—whether you need to lose a lot of weight, want to go from scrawny to brawny, have no time to work out, or need to banish the belly fat you're just noticing—and try the plan.
Starting January 8th, Transform Yourself 2007 will be featured every day on the home page of MensHealth.com. Monday through Friday for 5 weeks, one of the Fit 5's ongoing stories will be highlighted, including his "homework" assignment for the upcoming week. This program will be featured in our Men's Health newsletters at least twice a week.
Rob Gerth
Online Editor
Men's Health
**************
That's right, I've added another project to my list for January...that makes about 6 major projects I have on the go for the start of 07. I plan on helping a lot of people achieve their fitness goals, and I hope you are one of them.
I think you will all enjoy this transformation series running over at MH. See you there in January.
CB
Start Weight Loss Programs Now!
A great weight loss motivation post from Jon Herring over at www.earlytorise.com
The Brand-New You Starts TODAY!
By Jon Herring
If you are not already eating healthfully and exercising regularly, you might be saying to yourself, “Come January, I’m gonna ...”
Well enough of the “I’m gonnas.” Why not start today?
Instead of rolling (literally!) into January overweight and depressed about your appearance, why not give yourself the gift of a fit, trim body? If you even suspect that you will resolve to “lose weight” or “get in shape” in 2007, don’t wait.
When I made my own health transformation, I started about this time of year. I knew there would be distractions and temptations and times when I would go overboard. And I realized that a few overindulgences here and there were not going to make or break my efforts. But I did my best to avoid the “all-or-nothing” trap.
During the holiday season, too many people think, “Well, I already blew it... I’ll just binge my way through the rest of the year and get serious on January first.” But all that will do is ensure that you will have a tougher time come January.
You have to begin making small changes and developing the habits you know are necessary to achieve your health goals. What’s the most important habit you can develop? I believe it is to exercise consistently. If you intend to “start” exercising in January, you will be far more likely to continue if you start today.
[Note: Need a little help keeping your fitness goals in check - and meeting all your other goals for next year? ETR's 2007 Total Success Achievement Program could be just what you’re looking for.]
CB
The Brand-New You Starts TODAY!
By Jon Herring
If you are not already eating healthfully and exercising regularly, you might be saying to yourself, “Come January, I’m gonna ...”
Well enough of the “I’m gonnas.” Why not start today?
Instead of rolling (literally!) into January overweight and depressed about your appearance, why not give yourself the gift of a fit, trim body? If you even suspect that you will resolve to “lose weight” or “get in shape” in 2007, don’t wait.
When I made my own health transformation, I started about this time of year. I knew there would be distractions and temptations and times when I would go overboard. And I realized that a few overindulgences here and there were not going to make or break my efforts. But I did my best to avoid the “all-or-nothing” trap.
During the holiday season, too many people think, “Well, I already blew it... I’ll just binge my way through the rest of the year and get serious on January first.” But all that will do is ensure that you will have a tougher time come January.
You have to begin making small changes and developing the habits you know are necessary to achieve your health goals. What’s the most important habit you can develop? I believe it is to exercise consistently. If you intend to “start” exercising in January, you will be far more likely to continue if you start today.
[Note: Need a little help keeping your fitness goals in check - and meeting all your other goals for next year? ETR's 2007 Total Success Achievement Program could be just what you’re looking for.]
CB
Abs, Nutrition, Fat Loss, & Weight Loss QnA
Thanks for your emails this week...here are some of your most pressing fat loss, nutrition, abs, and weight loss questions...
Q: For an 8-week intensive fat loss plan, with no time restrictions, would a 3x week full body routine w/3 days of intervals on off days be optimal rather than a 4 day upper-lower split?
Answer:
Yes, I think the 3+3 schedule would be best. Alwyn Cosgrove has hypothesized this might be more effective than doing weights and intervals on the same day.
Q: On the 3x a week strength days, would using bb/db complexes or bw circuits at the end of the workout be too much (coupled w/intervals on the non-strength days)...over training?
Answer:
It could be...depending on past level of fitness and intensity of the complexes. If you use a very light load, you'll prevent muscle soreness.Design the complexes with that in mind and you should get the positives without the negatives. That is a good program - 3 weights plus complexes and 3 intervals.
Q: I'm a 35 year old woman with a bit of a belly pooch left behind after having kids. I've tried some light machine circuits and I do some walking for cardio, but nothing is changing. Do you have any suggestions?
Answer:
If you really want abs, or to get down to under 20% bodyfat, you need a real workout. You need to step outside of your comfort zone with your workouts, and say goodbye to long, slow cardio and light and easy strength training.
Doing one set of pushups is better than doing one set of every triceps kickback exercise and pecdec machine you can find.
Why? Because it trains your entire body. Have you ever seen a woman with flabby arms that can do 15 pushups? I tell ya, they are rare. What about a woman that can do a real chinup?
Aren't those the girls with killer arms and visible abs?
You bet.
So stick with a program of basic total-body strength exercises done in a total body workout 3 times per week. And step up your cardio to include interval training. The change in your program will cause your body to burn a lot more calories after the workout, and that's when you'll start to melt fat and sculpt your body.
Q: What are your maximum duration recommendations for holding planks -- side and reguar both for beginners and then for elite athletes or advanced exercisers
It seems to me that the next step would be a more difficult progression such as loading, or a more difficult exercise altoetgher, like the arms out in front of you "plank" (rather than elbows bent), or something along those lines, rather than continuing to hold for more time.
Some of the authorities like stuart mcgill like the planks as a low back stabilization tool, and Im curious if he or others have done any research on optimal durations for holding these isometric core/stabilization type exercises and if so, is that where you developed your own recommendations?
Answer:
According to McGill, a good plank duration is about 2 minutes. That duration seems to be related to fewer back problems.
For most beginners, 15 seconds is tough (overweight, sedentary individuals), but they will progress quickly. Keep working on this and the side plank exercise. Losing weight will also make this easier.
There's also set times for side planks (90 seconds) and a back extension hold. McGill also ratios between these exercises as guidelines for back health.
But I don't know how much extra protection is offered by the ability to do a plank for more than 3 minutes. I'm not sure if there would be any benefit to the "6-pack" development either.
I haven't trained too many people with an interest in doing a plank for longer than 2 minutes, so I agree with you, that there are other safe, yet more 'interesting' ab exercises to move onto.
In fact, most people would likely benefit from other exercises that force them to maintain spinal stability while incorporating motion at the hip or thoracic spine.
For example: starting in a side plank, slowly rotating to the plank position (without movement in the lumbar spine region), then moving into a side plank on the other side. All while keeping spinal stability.
You can do "fun" exercises for that goal, such as spiderman pushups.
Q: I still need more nutrition help. I'm not sure what to eat for breakfast for fiber (I have the protein part no problem) and I'm doing 2100 calories per day (male, 5'8, 195, high body fat percentage).
Answer:
For breakfast, other good fiber sources are: Grapefruit, an apple, almonds, alternative whole-grains, or an actual fiber supplement
Your calorie intake at 2100 looks pretty good. I would hold that steady for now and improve the quality of your calories. You need to do the old Sunday preparation: purchase, prepare, and pack the vegetables for the rest of the week.
If you truly want to succeed, it will simply take consistent small steps such as cutting up broccoli florets for lunch, preparing spinach salads and chicken breasts to take to work in tupperware, and preparing vegetable-filled omelets in the AM.
I have always recommended, and continue to recommend John Berardi's nutrition information packages...sometimes I find that in this case, me giving nutrition info is like you speaking to your teenage child. In one, out the other. People do what I say in their workouts, and succeed with that, but don't take nutrition seriously until they hear it from John.
It's no matter to me where you take your advice (whether its Dr. B or me), I just want you to follow good advice because it is so important for your success.
Get Precision Nutrition HERE to help you eat better in 2007
Keep up the great work everyone, you are changing your lives for the better,
CB
P.S. New bodyweight program on the way...
It might take another 8 weeks or so, but I plan on putting together another bodyweight program of at least 3 months. hopefully more. Stay tuned. Just another reason to get the TT Membership...
If you haven't already tried it, give the TT Bodyweight Athlete program a go.
Great program ==> 8-week Bodyweight Athlete Program
Q: For an 8-week intensive fat loss plan, with no time restrictions, would a 3x week full body routine w/3 days of intervals on off days be optimal rather than a 4 day upper-lower split?
Answer:
Yes, I think the 3+3 schedule would be best. Alwyn Cosgrove has hypothesized this might be more effective than doing weights and intervals on the same day.
Q: On the 3x a week strength days, would using bb/db complexes or bw circuits at the end of the workout be too much (coupled w/intervals on the non-strength days)...over training?
Answer:
It could be...depending on past level of fitness and intensity of the complexes. If you use a very light load, you'll prevent muscle soreness.Design the complexes with that in mind and you should get the positives without the negatives. That is a good program - 3 weights plus complexes and 3 intervals.
Q: I'm a 35 year old woman with a bit of a belly pooch left behind after having kids. I've tried some light machine circuits and I do some walking for cardio, but nothing is changing. Do you have any suggestions?
Answer:
If you really want abs, or to get down to under 20% bodyfat, you need a real workout. You need to step outside of your comfort zone with your workouts, and say goodbye to long, slow cardio and light and easy strength training.
Doing one set of pushups is better than doing one set of every triceps kickback exercise and pecdec machine you can find.
Why? Because it trains your entire body. Have you ever seen a woman with flabby arms that can do 15 pushups? I tell ya, they are rare. What about a woman that can do a real chinup?
Aren't those the girls with killer arms and visible abs?
You bet.
So stick with a program of basic total-body strength exercises done in a total body workout 3 times per week. And step up your cardio to include interval training. The change in your program will cause your body to burn a lot more calories after the workout, and that's when you'll start to melt fat and sculpt your body.
Q: What are your maximum duration recommendations for holding planks -- side and reguar both for beginners and then for elite athletes or advanced exercisers
It seems to me that the next step would be a more difficult progression such as loading, or a more difficult exercise altoetgher, like the arms out in front of you "plank" (rather than elbows bent), or something along those lines, rather than continuing to hold for more time.
Some of the authorities like stuart mcgill like the planks as a low back stabilization tool, and Im curious if he or others have done any research on optimal durations for holding these isometric core/stabilization type exercises and if so, is that where you developed your own recommendations?
Answer:
According to McGill, a good plank duration is about 2 minutes. That duration seems to be related to fewer back problems.
For most beginners, 15 seconds is tough (overweight, sedentary individuals), but they will progress quickly. Keep working on this and the side plank exercise. Losing weight will also make this easier.
There's also set times for side planks (90 seconds) and a back extension hold. McGill also ratios between these exercises as guidelines for back health.
But I don't know how much extra protection is offered by the ability to do a plank for more than 3 minutes. I'm not sure if there would be any benefit to the "6-pack" development either.
I haven't trained too many people with an interest in doing a plank for longer than 2 minutes, so I agree with you, that there are other safe, yet more 'interesting' ab exercises to move onto.
In fact, most people would likely benefit from other exercises that force them to maintain spinal stability while incorporating motion at the hip or thoracic spine.
For example: starting in a side plank, slowly rotating to the plank position (without movement in the lumbar spine region), then moving into a side plank on the other side. All while keeping spinal stability.
You can do "fun" exercises for that goal, such as spiderman pushups.
Q: I still need more nutrition help. I'm not sure what to eat for breakfast for fiber (I have the protein part no problem) and I'm doing 2100 calories per day (male, 5'8, 195, high body fat percentage).
Answer:
For breakfast, other good fiber sources are: Grapefruit, an apple, almonds, alternative whole-grains, or an actual fiber supplement
Your calorie intake at 2100 looks pretty good. I would hold that steady for now and improve the quality of your calories. You need to do the old Sunday preparation: purchase, prepare, and pack the vegetables for the rest of the week.
If you truly want to succeed, it will simply take consistent small steps such as cutting up broccoli florets for lunch, preparing spinach salads and chicken breasts to take to work in tupperware, and preparing vegetable-filled omelets in the AM.
I have always recommended, and continue to recommend John Berardi's nutrition information packages...sometimes I find that in this case, me giving nutrition info is like you speaking to your teenage child. In one, out the other. People do what I say in their workouts, and succeed with that, but don't take nutrition seriously until they hear it from John.
It's no matter to me where you take your advice (whether its Dr. B or me), I just want you to follow good advice because it is so important for your success.
Get Precision Nutrition HERE to help you eat better in 2007
Keep up the great work everyone, you are changing your lives for the better,
CB
P.S. New bodyweight program on the way...
It might take another 8 weeks or so, but I plan on putting together another bodyweight program of at least 3 months. hopefully more. Stay tuned. Just another reason to get the TT Membership...
If you haven't already tried it, give the TT Bodyweight Athlete program a go.
Great program ==> 8-week Bodyweight Athlete Program
Monday, December 18, 2006
6 Weeks to 6 Pack Abs
Everyone wants to see their abs. If you are training, no doubt you are exercising with a flatter stomach in mind. You want to get rid of those love handles and finally be able to take off your shirt at the beach and see those sexy lines on your mid-section.
I recently cornered David Grisaffi, ab training expert, and author of "Flatten Your Abs" and grilled him on ab workouts that can be done at home. His book features over 40 gut-busting ab exercises and programs that show you how to train for your 6-pack.
Here are some of the secrets I was able to pull from David to
help you develop a stunning set of abs.
CB: David, you bust 14 myths in this book. Can you let us in on
one of your favorite myths and then suggest a better way to train?
DG:
I really like the first myth, "If you train abs everyday, you're guaranteed a six pack" Nothing could be farther from the truth. This misconception came via bodybuilding world and it has no place in the modern functional training world. Doing 200 roman chair sit-ups is a sure way to mess up your lower back.
Muscle is muscle and needs rest time. The last thing we need is a worn out core region when we slap a few hundred pounds on our back during squat day.
You train better by breaking up your training session. If you want to break it up there are a few ways to do it you can train...
Day 1: Lower abs Day 2: Side/rotational abs Day 3: Upper abs/back You can also put them all in one session. But always start with lower abdominal work.
CB: Can people do a good ab session in their own home gym?
DG:
Sure can. Get a swiss ball and you can do so many core exercises. It is the best investment you can make.
As a simple routine you could do:
Prone Ball Roll Lateral Ball Roll Prone Jackknife Side Flexion on Ball
Do in circuit fashion with 6-8 reps of each.
CB: What is the number one ab exercise that is over used?
DG:
The floor sit-up, of course. This leads to an over active hip flexor that according to leading studies is the primary cause of low back pain. When the area has too much tension all the time it pulls on the low back causing discomfort.
CB: How have exercises changed for the abs and why?
DG:
Some people actually studied the core and re-thought out the
"canned" way of doing it.
I have learned so much since I started in this business it would blow your mind. We have moved from the bodybuilding model to the functional / athletic model.
Hey when I pick up my suitcase....and it weighs 60 pounds my back does not care if I have ripped abs. My back cares if my abs can stabilize the load.
CB: I must say, I'm a huge fan of the under-rated "Straight Arm Pulldown" that you feature on page 83. If you could pick 2 exercises for an intermediate fitness enthusiast's abs, what would they be?
DG:
a) Woodchoppers with medicine balls, dumbbells, cables, bands.....what ever you can get a hold of b) Hanging leg raise and all of its variations
CB: When should people do abs? At the start of the workout, or the end? Or on other training days?
DG:
Whenever they want to, there is nothing set in stone.
I prefer to do it at the beginning on some days and at the end on other. It really depends on the other work I have and how much time I have.
CB: David, this one has been bugging me forever. I'm 5feet, 8.5 inches. I'm right at the cut-off for a specific height of Stability Ball. What size should I get?
DG:
I would suggest a 65 cm ball blown up. When you sit on the ball you thighs should be parallel to the floor. If you have low back pain I would inflate it a little extra so you thighs are a little higher then parallel to the floor.
CB: So David, just to finish up, what's the first step towards a 6-pack that most people need to make?
DG:
Gain control over your eating habits as bodyfat can and does cover up a great set of abs. Use a properly designed exercise program with variables in all areas. Drink plenty of water and get good night sleeps. Stay away from junk food and energy drinks.
CB: Excellent, thanks David. You are right about those energy drinks. They can stop your fat loss in its track, and can even be dangerous.
If you're unsatisfied with your waistline and you want a flat stomach, David is offering you the complete solution from his website: Flatten Your Abs
Take a step towards a flat stomach and better health and read David's free report today.
Ab training and fat loss info ==> Read David's report
Sincerely,
Craig Ballantyne, CSCS, MS
P.S. David has a special, limited-time offer for you...
In addition to David's regular report, he's now offering a new
6 week advanced abdominal circuit course as a bonus.
The compound exercises in the ab circuit crank up your calorie burning metabolic furnace, so for once, someone finally created an ab routine that really does burn fat!
But it's only available for the next 3 days. Come Dec. 21st,
the bonus is gone. So you have to act now.
6 Weeks to 6-Pack Abs ==> Get Flatter Abs Today
P.P.S. The offer ends Wednesday December 20th at midnight, PST so you need to act quickly on this one. The 6 week course is going to sell separately after this special offer is over...only the doers and the early birds get it as a bonus
Another fitness photoshoot
Working with my favorite photographer, Cathy Chatterdon, out at MaxFit magazine - already working on an issue for summer 07
This workout I designed as a 3iday per week program - max results in minimum time.
Also, I was flipping through the first issue for 07 - I designed a fat loss workout for that issue.
Its got some great stuff in it, but man am I blown away by these supplement ads - and even moreso when I found out the actual ingredients - oh man.
The issue features a triceps routine from my colleague Brad Pilon - www.nutritionhelp.blogspot.com
And an ab workout from young Nate Green, www.thenategreenexperience.com
And a great workout from me as well.
CB
Those Magazine Fat Loss Success Stories
Why is that every issue of a magazine is full of success stories? You know, Bob from Houston, Texas that lost 150 pounds in 8 months...or Sylvia from Chattanooga that lost 21 pounds and 3 dress sizes in 8 weeks...
What is so special about these people? What do they have that you don't?
The answer of course, is practically nothing.
We can all change our bodies as dramatically as these success stories if we put our minds to it.
That's all they did. They got serious. They got a plan.
They had unwavering commitment to their final goal.
That's it. That's all they had that you and I might not have at this moment. So let's join them and become even more commited than ever before.
I wrote about commitment last week as well, and here's a great story from one of the TT readers...
"This one is just what I needed. I broke the 5th metarsal in my foot, while doing HIIT, on Nov 7. The thing is, I didnt do anything stupid, but I got a new pair of shoes a few weeks earlier and my outside left foot, was "bothering" some, when I ran, but not enough to cause any real problem. Well the doc told me, that that was probably the start of the fracture.. Anyway, wearing this big ol boot till Dec 19, isnt fun, but I learned to do HIIT on the recumbent bike. So, I dig out an old workout, ( that has a little less leg work), brush of the injury as much as possible and stay committed. Thanks for the newsletter."
How's that for commitment?
I love to share TT success stories because almost everyone faces the same obstacles to success (lack of time, lack of workout direction, and lack of motivation). So when someone succeeds with Turbulence Training as their fat loss program - and saves time while losing fat - it's really important to share their stories.
Here are the links to 2 TT success stories...
1) How a Football Lineman Regained His Athletic Physique
2) How a Cardio Fanatic Got Her Abs
Be a success story in 2007,
CB
P.S. Too busy to workout?
Get the monthly TT workout - the 10-Minute Fat Loss plans...to tide you through the rest of the holidays and into the New Year.
"I love this new 10 minute workout. It makes it so easy for me when I am too tight for time. Also the layout of the exercises plus pics together are great. It is so easy to follow now. So for no exercises can keep me following so faithfully. The combination of execises are really great and I am getting results all the time. The incredible part is my tummy is getting smaller without having to do all those crunches and situps. TT exercises are great."
Shelly
Click HERE to get the 10-Minute Fat Loss TT Workouts
What is so special about these people? What do they have that you don't?
The answer of course, is practically nothing.
We can all change our bodies as dramatically as these success stories if we put our minds to it.
That's all they did. They got serious. They got a plan.
They had unwavering commitment to their final goal.
That's it. That's all they had that you and I might not have at this moment. So let's join them and become even more commited than ever before.
I wrote about commitment last week as well, and here's a great story from one of the TT readers...
"This one is just what I needed. I broke the 5th metarsal in my foot, while doing HIIT, on Nov 7. The thing is, I didnt do anything stupid, but I got a new pair of shoes a few weeks earlier and my outside left foot, was "bothering" some, when I ran, but not enough to cause any real problem. Well the doc told me, that that was probably the start of the fracture.. Anyway, wearing this big ol boot till Dec 19, isnt fun, but I learned to do HIIT on the recumbent bike. So, I dig out an old workout, ( that has a little less leg work), brush of the injury as much as possible and stay committed. Thanks for the newsletter."
How's that for commitment?
I love to share TT success stories because almost everyone faces the same obstacles to success (lack of time, lack of workout direction, and lack of motivation). So when someone succeeds with Turbulence Training as their fat loss program - and saves time while losing fat - it's really important to share their stories.
Here are the links to 2 TT success stories...
1) How a Football Lineman Regained His Athletic Physique
2) How a Cardio Fanatic Got Her Abs
Be a success story in 2007,
CB
P.S. Too busy to workout?
Get the monthly TT workout - the 10-Minute Fat Loss plans...to tide you through the rest of the holidays and into the New Year.
"I love this new 10 minute workout. It makes it so easy for me when I am too tight for time. Also the layout of the exercises plus pics together are great. It is so easy to follow now. So for no exercises can keep me following so faithfully. The combination of execises are really great and I am getting results all the time. The incredible part is my tummy is getting smaller without having to do all those crunches and situps. TT exercises are great."
Shelly
Click HERE to get the 10-Minute Fat Loss TT Workouts
Sunday, December 17, 2006
Sunday Squat Session
Have to head out to another photoshoot at Maximum Fitness magazine...so to keep on track before the christmas break I slipped ointo the gym today....
1) wide squat (3x3) - 355
Back recovered rom last week and I was more careful. Still held back a bit
2a) db squat (3x12)
2b) oh squat (3x5)
3a) plank (3xMax)
3b) db curls (3x8)
1) wide squat (3x3) - 355
Back recovered rom last week and I was more careful. Still held back a bit
2a) db squat (3x12)
2b) oh squat (3x5)
3a) plank (3xMax)
3b) db curls (3x8)
7-Day Guide for Fat Loss Busy People
This is going to be a crazy busy week for me, and I'll have to use the Turbulence Training principles (supersets, efficient exercises, and intervals) to get the most results in the least amount of time.
Check out my workouts on my blog: www.turbulencetraining.blogspot.com
I suggest you use Turbulence Training do the same!
Here's your 7-day guide to success...
Monday
TT workout. Switch it up a bit by using unilateral exercises (i.e. exercises that train the limbs independent from one another) in place of bilateral exercises. So for example, replace squat with stepups, and bench presses with dumbbell presses, and seated rows with 1-arm DB rows, etc.
Tuesday
30 minutes of activity. Looking for fitness Christmas presents? Here are 3 that I recommend:
Fit Over 40
Burn the Fat, Feed the Muscle
Flatten Your Abs
Wednesday
TT workout. Get back to basics. If you have strayed from the plan and are starting to use more machines or isolation exercises, re-start your TT program and use only multi-muscle exercises that get you more bang-for-your-buck.
Pressed for time? Find out how to do multi-muscle workouts in only 10 minutes HERE
Thursday
30 minutes of activity followed by a review of your sleep schedule. Make sure that you are not sacrificing sleep for the pursuit of frivolous activities (such as watching TV or playing video games).
One of my guilty pleasures is CSI. I should know better than to turn on the TV and flip over to Spike TVs' nightly CSI marathon, but I do once every 2 weeks. And then I'm hooked for at least the rest of the episode...
And keep a good sleep pattern over the weekend. Don't ruin next week with bad sleep on the weekend.
Friday
TT workout. Let's take a lesson from Nick Nilsson and use a rotational ab exercise, such as the Cable Chop to finish the workout. See it here.
Saturday
30 minutes of activity, check in with your social support group, and then treat yourself to a massage or other similar treatment. You deserve it.
Sunday
Plan, shop, and prepare.
Look for alternative sources of lean protein, so that you are not eating chicken breasts everyday. In the past couple of months, I've eaten wild boar, emu, elk, and bison.
All organic meats, so you don't have to have any guilt about "factory farming". All purchased from the Healthy Butcher on Queen Street in Toronto. Another great source for organic meat in Toronto is Beretta Farms.
My friend Matt Nichol, strength coach of the Maple Leafs even had the Leafs and Marlies train "strongman" events out at the Berretta Farm this spring.
Hey Ladies, check out the Maple Leaf beef in some of the photos here: http://www.berettaorganics.com/events/?link=157
Enjoy the sunshine safely,
CB
P.S. This week we are editing video...
I have my right hand man Dan Brown editing over 100 (closer to 200) exercise videos for the Member's site...this stuff looks pro!
And I hope you'll take advantage of the Pre-Launch offer. Just a reminder, here's the deal...a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
Check out my workouts on my blog: www.turbulencetraining.blogspot.com
I suggest you use Turbulence Training do the same!
Here's your 7-day guide to success...
Monday
TT workout. Switch it up a bit by using unilateral exercises (i.e. exercises that train the limbs independent from one another) in place of bilateral exercises. So for example, replace squat with stepups, and bench presses with dumbbell presses, and seated rows with 1-arm DB rows, etc.
Tuesday
30 minutes of activity. Looking for fitness Christmas presents? Here are 3 that I recommend:
Fit Over 40
Burn the Fat, Feed the Muscle
Flatten Your Abs
Wednesday
TT workout. Get back to basics. If you have strayed from the plan and are starting to use more machines or isolation exercises, re-start your TT program and use only multi-muscle exercises that get you more bang-for-your-buck.
Pressed for time? Find out how to do multi-muscle workouts in only 10 minutes HERE
Thursday
30 minutes of activity followed by a review of your sleep schedule. Make sure that you are not sacrificing sleep for the pursuit of frivolous activities (such as watching TV or playing video games).
One of my guilty pleasures is CSI. I should know better than to turn on the TV and flip over to Spike TVs' nightly CSI marathon, but I do once every 2 weeks. And then I'm hooked for at least the rest of the episode...
And keep a good sleep pattern over the weekend. Don't ruin next week with bad sleep on the weekend.
Friday
TT workout. Let's take a lesson from Nick Nilsson and use a rotational ab exercise, such as the Cable Chop to finish the workout. See it here.
Saturday
30 minutes of activity, check in with your social support group, and then treat yourself to a massage or other similar treatment. You deserve it.
Sunday
Plan, shop, and prepare.
Look for alternative sources of lean protein, so that you are not eating chicken breasts everyday. In the past couple of months, I've eaten wild boar, emu, elk, and bison.
All organic meats, so you don't have to have any guilt about "factory farming". All purchased from the Healthy Butcher on Queen Street in Toronto. Another great source for organic meat in Toronto is Beretta Farms.
My friend Matt Nichol, strength coach of the Maple Leafs even had the Leafs and Marlies train "strongman" events out at the Berretta Farm this spring.
Hey Ladies, check out the Maple Leaf beef in some of the photos here: http://www.berettaorganics.com/events/?link=157
Enjoy the sunshine safely,
CB
P.S. This week we are editing video...
I have my right hand man Dan Brown editing over 100 (closer to 200) exercise videos for the Member's site...this stuff looks pro!
And I hope you'll take advantage of the Pre-Launch offer. Just a reminder, here's the deal...a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
Saturday, December 16, 2006
New Bodyweight Training Info
On the advice of a colleague, I just ordered some new bodyweight DVD's and a bodyweight exercise book for women...you always have to keep on learning!
I ordered from Eddie Baran.
Check out his site HERE
I highly recommend signing up for his newsletter and checking out his blog. More daily motivation to stay fit and lose fat without the need for fancy gym equipment.
CB
Saturday Workout
On non-weight training days I've been doing a lot of basic ab stuff - planks, side planks, etc.
Today I added pushups and stick-ups. On thursday, I ran with the dog for about 20 minutes - we've found a new adventure route and it tires him out.
He's out for the day, and I'm hard at work on project that I'm helping Ryan Lee with.
CB
Today I added pushups and stick-ups. On thursday, I ran with the dog for about 20 minutes - we've found a new adventure route and it tires him out.
He's out for the day, and I'm hard at work on project that I'm helping Ryan Lee with.
CB
TT Bodyweight vs. Furey Bodyweight
A reader named Ed writes in to ask, "How does your bodyweight program compare to Matt Furey's Combat Conditioning?"
Ed, that's a good question.
I'll say this, they are both very similar and very different. There are quite a few similar exercises, but there are no back bridges or hindu pushups or hindu squats in mine.
On the other hand, my 6-month Bodyweight Manual I have a lot of different variations of squats, ab bridges, and pushups, along with pulls and rows. Matt's program is certainly worth the price of admission, but I think where mine excels is the 6-month workout plan. It takes you workout by workout through 6 different phases, each containing 3 different workouts that you do for 4 weeks before moving to the next phase.
Matt and I have comparable philosophies, both aiming to challenge the body as hard as possible without external resistance. I think my program has a few more exercises in total, so there is more variation along the 6-month program. You can get a look at some of the TT exercises here.
I think you will find both Matt's program and my program to help you lose fat and master your bodyweight, while increasing your functional fitness and athletic ability (if those interest you). Both programs give you the greatest results you can get without picking up a weight.
(I really enjoy Matt's books and his fitness newsletter as well - in fact, I'm a member of his monthly membership newsletter.)
The programs are both very different though, so if you own one, its not like you don't need the other one - if you want to get the most out of your bodyweight training.
Click here to order the 6-month bodyweight manual
Give your bodyweight a try,
CB
P.S. We've got another video up on You Tube:
Click HERE for the Inchworm
P.P.S. Did you hear about the secret bonus that comes with the 6-month BW manual?
Well, of course you didn't - it was a secret until today...but I just added the Turbulence Training for Fat Loss manual as a bonus to every 6-month BW manual order. The TT for Fat Loss also has almost 6-months worth of workouts...
And I've added it to the download page...so get started with your full year fat loss plan today.
Click HERE to order.
"Turbulence Training is phenomenol, Craig's system has taught me more about bodyweight exercises than I knew was possible. Also with a busy life style he offers exercises that you can do anywhere, anytime with little to no equipment. It is affordable and worthwhile. Thanks Craig."
Darren Motuz, Winnipeg Manitoba
"My very favorite program is the 6-month bodyweight manual. Being a petite 41-year-old, it's pretty cool and empowering when clients call you 'freakishly strong' while demonstrating a chin-up or close-grip pull-up. The bodyweight exercises are deceptively hard and have gotten me the strongest I've been in my life. I can't thank you enough for all your great programs, exercise and health tips."
Lisa Grivers
Friday, December 15, 2006
Friday workout
1a) Snatch (5x3) subbed in for high pulls and also did some squat cleans
1b) Floor press (3x8)
2) bb ss (3x12) 135
3a) pushups (3xMax)
3b) bw rows (3xMax)
3c) bw squats (3x30)
Today was more technique and recovery and volume than strength
Cb
Abs Are Made in The Kitchen
Abs are made in the kitchen. That's a popular phrase going around the fitness world these days.
Well, it sounds nice, but it really isn't true (unless you have some really weird home gym set-up).
The truth is, your abs are still made in the gym from the exercises you do. But your abs certainly can be defined by what you do in the kitchen in terms of nutrition.
After all, you can do all the ab-building exercises you want, but if you aren't eating for fat loss, then you are never going to see your abs.
So is your nutrition good enough to get the job done?
If not, what's your excuse? Not enough time, right? Or on the go too much, and your options are a greasy cheeseburger or a slice of pizza?
Well let me tell you, nutrition planning is one of the keys to fat loss. If you don't plan ahead, don't expect to burst through any fat loss plateaus any time soon.
And that's why Saturday or Sunday is the answer to the problem. Because today, assuming you work a M-F job, you have the time to plan your meals, go to the grocery store, and prepare your meal plan for the week.
And don't tell me this is too much work. You can easily accomplish this in 2 hours. One hour to get to the grocery store and back, and the other hour to prepare your meat and vegetables for the rest of the week. For more information on how to prepare your weekly nutrition, and for a copy of my shopping list, click here.
Unfortunately, I'm not an expert is making healthy food taste amazing, but my friend, Dr. John Berardi, is...so I encourage you to pick up his e-cookbook Gourmet Nutrition.
Click here to learn how to eat great, healthy food
Abs can be yours if you are consistent,
CB
P.S. Have you read Berardi's latest free report...
It's called Gourmet Nutrition Desserts and it's free for your immediate download here:
http://www.precisionnutrition.com/desserts.html
P.P.S.Planning your nutrition ahead of time is one key to fat loss, and another is planning your workouts.
If you don't have the first clue to start on your exercise program, don't worry. I've mapped out the best approach to fat loss in a full step-by-step 16-week guideline in my TT for Fat Loss manual.
"I am a 44 year old mother of 2. I have been struggling for the last 8 years (since my youngest child was born) to return to my toned shape. Nothing has worked for me until giving TT a try. After spending hours upon hours in a gym and spending way too much time running and doing other things that will eventually wear out my joints, I gave in and decided to accept that I should age gracefully. NO WAY! I decided to try TT and cannot believe the results. Thank you so much for sharing your knowledge. It can truly change your attitude and life."
Lisa DiDonato
"The workouts are going good and I am enjoying them and they are challenging. I really like the circuit style and alternating a lower and upper body exercises and the variety of exercises in each workout. I was bored with the style of weight training one muscle group at a time with not much results or changes happening. You have a great variety of workouts, I started with the body fusion intermediate work out and in 3 more weeks, I'll switch to another."
Cindy Casella
"I think your program is amazing. I have recently set up a new business and the luxury of 1 1/2 hours at the gym are no more. Therefore your workouts came at the perfect time. I am really starting to notice a huge difference. I am trying for a baby at the moment and my biggest fear of having a child is not having time to get to the gym and get back in shape. I love that I can do your workout at home."
Alexa Simms
"Hey Craig, I really dig the TT workouts since they allow me to get in and get out with a quality workout in tow. I have started using variations of your programs with some of my clients after I test drove it myself for a month."
Cory Lignell
Well, it sounds nice, but it really isn't true (unless you have some really weird home gym set-up).
The truth is, your abs are still made in the gym from the exercises you do. But your abs certainly can be defined by what you do in the kitchen in terms of nutrition.
After all, you can do all the ab-building exercises you want, but if you aren't eating for fat loss, then you are never going to see your abs.
So is your nutrition good enough to get the job done?
If not, what's your excuse? Not enough time, right? Or on the go too much, and your options are a greasy cheeseburger or a slice of pizza?
Well let me tell you, nutrition planning is one of the keys to fat loss. If you don't plan ahead, don't expect to burst through any fat loss plateaus any time soon.
And that's why Saturday or Sunday is the answer to the problem. Because today, assuming you work a M-F job, you have the time to plan your meals, go to the grocery store, and prepare your meal plan for the week.
And don't tell me this is too much work. You can easily accomplish this in 2 hours. One hour to get to the grocery store and back, and the other hour to prepare your meat and vegetables for the rest of the week. For more information on how to prepare your weekly nutrition, and for a copy of my shopping list, click here.
Unfortunately, I'm not an expert is making healthy food taste amazing, but my friend, Dr. John Berardi, is...so I encourage you to pick up his e-cookbook Gourmet Nutrition.
Click here to learn how to eat great, healthy food
Abs can be yours if you are consistent,
CB
P.S. Have you read Berardi's latest free report...
It's called Gourmet Nutrition Desserts and it's free for your immediate download here:
http://www.precisionnutrition.com/desserts.html
P.P.S.Planning your nutrition ahead of time is one key to fat loss, and another is planning your workouts.
If you don't have the first clue to start on your exercise program, don't worry. I've mapped out the best approach to fat loss in a full step-by-step 16-week guideline in my TT for Fat Loss manual.
"I am a 44 year old mother of 2. I have been struggling for the last 8 years (since my youngest child was born) to return to my toned shape. Nothing has worked for me until giving TT a try. After spending hours upon hours in a gym and spending way too much time running and doing other things that will eventually wear out my joints, I gave in and decided to accept that I should age gracefully. NO WAY! I decided to try TT and cannot believe the results. Thank you so much for sharing your knowledge. It can truly change your attitude and life."
Lisa DiDonato
"The workouts are going good and I am enjoying them and they are challenging. I really like the circuit style and alternating a lower and upper body exercises and the variety of exercises in each workout. I was bored with the style of weight training one muscle group at a time with not much results or changes happening. You have a great variety of workouts, I started with the body fusion intermediate work out and in 3 more weeks, I'll switch to another."
Cindy Casella
"I think your program is amazing. I have recently set up a new business and the luxury of 1 1/2 hours at the gym are no more. Therefore your workouts came at the perfect time. I am really starting to notice a huge difference. I am trying for a baby at the moment and my biggest fear of having a child is not having time to get to the gym and get back in shape. I love that I can do your workout at home."
Alexa Simms
"Hey Craig, I really dig the TT workouts since they allow me to get in and get out with a quality workout in tow. I have started using variations of your programs with some of my clients after I test drove it myself for a month."
Cory Lignell
Thursday, December 14, 2006
Another Youtube Exercise Video
Here's another sample exercise video we are posting on youtube.
http://www.youtube.com/watch?v=yFJG4GW5JJk
http://www.youtube.com/watch?v=yFJG4GW5JJk
Toning Exercises: Do Cutting Exercises Work for Fat Loss
I don't believe in cutting exercises. In fact, I don't believe in long, slow cardio either. But I do believe in hard work that gets the fat loss job done right.
And so does my colleague, McMaster Kinesiology graduate, champion Natural Bodybuilder, and registered massage therapist Mike Zappetelli. Mike has a few words to add to the "cutting exercise" debate.
Mike is a personal trainer, massage therapist, and nutrition and wellness specialist (R.M.T. C.P.T., N.W.S.) and brings excellent practical and academic knowledge to apply to his client's training programs.
Here is what Mike had to say:
I'm glad that you have dispelled the awful myth of "cutting up". As a bodybuilder, I know what it takes to get "ripped" and show muscle definition. As a personal trainer, I have to teach this to my clients, day in and day out. It is really quite simple.
Diet has to do with 70-80% of training and what you look like. The actual training and stimuli that you place on your body will make up the remaining 20-30%. The only thing that happens in the gym is energy expenditure and muscle damage.
Rest and proper nutrition will help to replenish this lost energy and at the same time repair those damaged muscle tissues. If you rest and are fed properly, you are more likely bound for greater repair, hence muscle adaptation and growth.
If this occurs, the recently attained muscle mass will burn more calories at rest. Greater lean mass will result in greater energy expenditure.
It's important to realize that although proper rest and nutrition is essential for muscle growth, this change will not happen overnight, nor will someone getting cut up. This is how supplement companies market their products, by telling the public that they can achieve these results sooner than they think.
Changing reps and sets and amounts of weight lifted does not necessarily get you ripped. It's the amount of intensity that you lift with that may determine and help you to achieve your desired results.
Bodybuilders writing programs in magazines have found something that they use to cut down. It's different for everybody. Theoretically, the more energy you can expend per workout is the key.
As I already mentioned, I am a natural, drug-free competitive bodybuilder. When it comes time to diet for a show, I do not do any cardio. I step up my training schedule a little and really watch what I eat. I do this year-round anywise to prevent dropping too much weight.
The key to dieting is to cut out any refined foods. The final product is a change from 5-6% body-fat off-season, to a ~2% ripped physique on contest day...with no cardio.
The best analogy that I like to use is the Parka and the Armani suit. The parka is the fat and the Armani is the muscle. No matter what suit you have underneath that Parka, you'll never see it until you take off the Parka.
So those who think that specific exercises will rid certain areas of fat and get ripped, must think again. Sit-ups will not get you that 'six-pack' to show off at the beach. They will develop the abdominal muscles, but without proper nutrition and constant exercise, you'll never remove that 'Parka' to show off that suit.
Moderate and heavy weight training is effective for most goals. Muscle is the result and muscle will help burn more calories.
Starving yourself, doing excessive aerobic activity, and using too low of an intensity in your resistance training will not bring anyone the body they desire! You will get better results within significantly shorter and less frequent workouts, provided they are intense!
Great advice from a man who lives the lifestyle,
CB
And so does my colleague, McMaster Kinesiology graduate, champion Natural Bodybuilder, and registered massage therapist Mike Zappetelli. Mike has a few words to add to the "cutting exercise" debate.
Mike is a personal trainer, massage therapist, and nutrition and wellness specialist (R.M.T. C.P.T., N.W.S.) and brings excellent practical and academic knowledge to apply to his client's training programs.
Here is what Mike had to say:
I'm glad that you have dispelled the awful myth of "cutting up". As a bodybuilder, I know what it takes to get "ripped" and show muscle definition. As a personal trainer, I have to teach this to my clients, day in and day out. It is really quite simple.
Diet has to do with 70-80% of training and what you look like. The actual training and stimuli that you place on your body will make up the remaining 20-30%. The only thing that happens in the gym is energy expenditure and muscle damage.
Rest and proper nutrition will help to replenish this lost energy and at the same time repair those damaged muscle tissues. If you rest and are fed properly, you are more likely bound for greater repair, hence muscle adaptation and growth.
If this occurs, the recently attained muscle mass will burn more calories at rest. Greater lean mass will result in greater energy expenditure.
It's important to realize that although proper rest and nutrition is essential for muscle growth, this change will not happen overnight, nor will someone getting cut up. This is how supplement companies market their products, by telling the public that they can achieve these results sooner than they think.
Changing reps and sets and amounts of weight lifted does not necessarily get you ripped. It's the amount of intensity that you lift with that may determine and help you to achieve your desired results.
Bodybuilders writing programs in magazines have found something that they use to cut down. It's different for everybody. Theoretically, the more energy you can expend per workout is the key.
As I already mentioned, I am a natural, drug-free competitive bodybuilder. When it comes time to diet for a show, I do not do any cardio. I step up my training schedule a little and really watch what I eat. I do this year-round anywise to prevent dropping too much weight.
The key to dieting is to cut out any refined foods. The final product is a change from 5-6% body-fat off-season, to a ~2% ripped physique on contest day...with no cardio.
The best analogy that I like to use is the Parka and the Armani suit. The parka is the fat and the Armani is the muscle. No matter what suit you have underneath that Parka, you'll never see it until you take off the Parka.
So those who think that specific exercises will rid certain areas of fat and get ripped, must think again. Sit-ups will not get you that 'six-pack' to show off at the beach. They will develop the abdominal muscles, but without proper nutrition and constant exercise, you'll never remove that 'Parka' to show off that suit.
Moderate and heavy weight training is effective for most goals. Muscle is the result and muscle will help burn more calories.
Starving yourself, doing excessive aerobic activity, and using too low of an intensity in your resistance training will not bring anyone the body they desire! You will get better results within significantly shorter and less frequent workouts, provided they are intense!
Great advice from a man who lives the lifestyle,
CB
P.S. Michael Zappetelli is just one of the many experts I'm going to have on my Membership site advisory team...
I also will have other top name experts such as Brad Pilon, Dr. Chris Mohr, and Alwyn Cosgrove. And I'm lining up dozens of exclusive expert interviews...
So I hope you'll take advantage of my pre-launch offer...a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
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