New phase of training...and here is workout 1
1a) high pull (3x5) 200
1b) bb floor press (3x8) 215
2a) bb split squat (3x8) 135
2b) pullup (3x10) 12, 8, 6
3a) hanging side knee raise
3b) back ext
Thursday, November 30, 2006
Workout 1
10-Minute Workout Solution
You are now entering the holiday season. Please watch your step for...
...Unless you can somehow create a shorter, yet incredibly effective workout program to deal with the holiday hustle and bustle.
And I've been busy in my little fat loss workout lab doing just that. Putting together some of the most efficient workouts I've ever put together to help keep your sanity and supply your workout fix during this incredibly stressful time of year.
Enough rambling, let's get started.
Here's your $9.99 solution to Holiday stress...
Happy Holidays,
CB
P.S. It's my ten dollar, not-so-Secret-Santa gift to you.
But on Monday, the price is going up to $14.99.
Get your 10-Minute Fat Loss Solution here
'Craig, I have really enjoyed your TT workouts for the pure time I am saving on my workouts. It is stopping me stressing over finding time to exercise. I can fit a workout in anytime now it is great."
David Virgo
- High-calorie Dinner parties
- Super high-calorie family get-togethers
- Boozed-up work Christmas parties
- Stressful Christmas shopping
- High-calorie Christmas cooking
- High-calorie, stressful Christmas eating
...Unless you can somehow create a shorter, yet incredibly effective workout program to deal with the holiday hustle and bustle.
And I've been busy in my little fat loss workout lab doing just that. Putting together some of the most efficient workouts I've ever put together to help keep your sanity and supply your workout fix during this incredibly stressful time of year.
Enough rambling, let's get started.
Here's your $9.99 solution to Holiday stress...
Happy Holidays,
CB
P.S. It's my ten dollar, not-so-Secret-Santa gift to you.
But on Monday, the price is going up to $14.99.
Get your 10-Minute Fat Loss Solution here
'Craig, I have really enjoyed your TT workouts for the pure time I am saving on my workouts. It is stopping me stressing over finding time to exercise. I can fit a workout in anytime now it is great."
David Virgo
Wednesday, November 29, 2006
Wednesday 15-minute workout
I am going to head back to the heavy weights tomorrow, but for today, I did workout #2 (bodyweight circuit) from the new 10-minute workout program available at www.workoutmanuals.com
I also did some exercises from the Inside-Out Upper body warm-up DVD
And I added a few minutes of kettlebell swings, 1-arm standing rows, and high pulls to make it a 15-minute workout.
tomorrow: Workout 1 from my new 3-week training phase.
CB
Commitment to Your Fat Loss Workouts
Great blog post from Keith Scott about commitment.
Read it here
Take the words to heart, especially at this time of year when it is so easy to say, "ah, its the holidays, I'll just slack off on exercise and diet for a couple of weeks"
That's the wrong mindset.
If you are in a fat loss social support group, don't let anyone lose commitment this month. If you stay committed this month, just imagine how mentally focused you will be in the New Year. You'll probably reach your goals weeks in advance, if not months.
And once you reach your goal body, I guarantee you'll have an epiphany about how simple it is to live lean and look lean. You'll shake your head in amazement when you try to remember what it was like to feel like crap after eating processed garbage food all day and being inactive.
Sometimes I really think there are two ways to live life.
a) Lethargic, un-motivated, unfit, negative, TIRED, and eating poorly
or
b) Fit, energetic, alert, positive, eating properly, and ALIVE
It's your choice.
CB
P.S. The new monthly workout - 10-Minute Holiday Workouts - is now available in the Member's section (the Platinum TT Members always get the monthly workouts a little earlier)...I'll try and get the workout up for everyone else later today.
P.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
But remember, this is a LIMITED TIME OFFER, and could expire at any time.
Read it here
Take the words to heart, especially at this time of year when it is so easy to say, "ah, its the holidays, I'll just slack off on exercise and diet for a couple of weeks"
That's the wrong mindset.
If you are in a fat loss social support group, don't let anyone lose commitment this month. If you stay committed this month, just imagine how mentally focused you will be in the New Year. You'll probably reach your goals weeks in advance, if not months.
And once you reach your goal body, I guarantee you'll have an epiphany about how simple it is to live lean and look lean. You'll shake your head in amazement when you try to remember what it was like to feel like crap after eating processed garbage food all day and being inactive.
Sometimes I really think there are two ways to live life.
a) Lethargic, un-motivated, unfit, negative, TIRED, and eating poorly
or
b) Fit, energetic, alert, positive, eating properly, and ALIVE
It's your choice.
CB
P.S. The new monthly workout - 10-Minute Holiday Workouts - is now available in the Member's section (the Platinum TT Members always get the monthly workouts a little earlier)...I'll try and get the workout up for everyone else later today.
P.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
But remember, this is a LIMITED TIME OFFER, and could expire at any time.
The Fastest Fat Loss Workouts
The trouble with long weekends is that you often return to work busier than ever. Work has piled up over that extra day - possibly from international orders or from work colleagues and business contacts that just don't seem to take time off.
So you get back in the office and your inbox is flooded, your to-do list is longer than your grocery shopping list, and your phone displays 10 new messages.
Say good-bye to your workout time? No way.
The truth about exercise is that it is a lot more efficient than most people think. You don't have to be in the gym for 90, 60, or even 45 minutes per day to get results. The truth is that you can choose just two exercises and train your entire body.
The trick is to choose the right two exercises.
In this situation, the old saying that "80% of your results comes from 20% of your efforts" is quite close to the truth. That's why if you have any of the TT manuals, you'll get the majority of your results simply from the first superset and first exercise of the workout. (But never skip a proper warm-up.)
Here's a partial list of an almost endless number of effective two exercise workouts. Complete them in superset fashion and you can be done your strength training workout in minutes...saving you valuable time you need to be spending at work or with your family.
1) Bodyweight option #1:
Y-Squat
Pushup (any variation)
2) DB option Upper Body only
DB Incline Press
DB Row
3) Barbell option #1
Squat
Bentover Row
4) Barbell option #2
Romanian Deadlift
Bench Press
The two exercises in any of these supersets will work better and faster than a 10-machine circuit at any fitness center.
Plus, you'll build twice the body of someone that decides to use a shortened workout to "just do abs" or a "quick cardio session". High-rep ab work and short, slow cardio won't help you change your body.
High-intensity, efficient, multi-muscle movements that put your body in turbulence are the only way to go.
"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 have more to go. I can fit into my old jeans again which is a big deal for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends."
Billy Williams
So remember, even if you only did the first superset in the TT for Fat Loss workouts, you'd still get better results than anyone else in the gym using a generic, cookie-cutter high-rep, low weight circuit.
Click here to get started losing fat and changing your body the right way.
Now put the Pumpkin Pie down, back away from it slowly, and stick to your TT lifestyle,
CB
P.S. More 10-minute workouts coming later this week...
In the December monthly workout. You can also get last year's December monthly workout as part of your TT Membership. In fact, you'll get all of the workouts I've created, plus you'll get all of the monthly workouts I create over the next 12 months.
And you'll get access to the new forum and exercise video clips...all coming in 2007.
Click HERE to learn all about the TT Membership - including a special pre-launch price
"I am a 48 year old female, with four children, who has basically been working out most of my adult life in some activity or another. I have always wanted to have a well-sculpted body and have worked very hard toward this goal especially the last year or so. While I was able to get my body fat down to between 18 and 19%, I still could not get the definition I was looking for until two things happened: Turbulence Training and eating according to TT's suggestions. I just thought that since I was 48 years old there was no way I was going to achieve a sculpted body without hiring a trainer and working out like a bodybuilder. But I gave TT a try, and after only one month, the results have been so noticeable that my husband now wants to get in on it! I am very pleased with the program, and with the support and quick response I always get from Craig. In addition to the changes in my body, I love the variety, and the fact that Craig keeps in touch with us on a daily basis, and offers so much encouragement. I plan on doing this for many years to come. Thanks so much."
Susan Siceloff
"Craig, I want to thank you for the continuing education I am receiving by being a TT member. I started reading your newsletter about a year ago. I will be 50 years old in a couple months and I wanted to get serious about keeping my body from getting old. I was about 25 lbs. overweight and although I had exercised on and off for years I can honestly say I didn't have a clue to what actually worked. I got my education from people at the gym. Now I get the best workouts of my life all in a small area of my basement using the Turbulance Training manuals. The same goes with the nutrition information. There are so many diet fads out there. Craig puts it in simple English what works and what doesn't. Now I can actually say "bring it on" to my fiftieth birthday because I feel and look better than I have in years. Thanks again."
Gary Schenkelburg, Ohio
"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
So you get back in the office and your inbox is flooded, your to-do list is longer than your grocery shopping list, and your phone displays 10 new messages.
Say good-bye to your workout time? No way.
The truth about exercise is that it is a lot more efficient than most people think. You don't have to be in the gym for 90, 60, or even 45 minutes per day to get results. The truth is that you can choose just two exercises and train your entire body.
The trick is to choose the right two exercises.
In this situation, the old saying that "80% of your results comes from 20% of your efforts" is quite close to the truth. That's why if you have any of the TT manuals, you'll get the majority of your results simply from the first superset and first exercise of the workout. (But never skip a proper warm-up.)
Here's a partial list of an almost endless number of effective two exercise workouts. Complete them in superset fashion and you can be done your strength training workout in minutes...saving you valuable time you need to be spending at work or with your family.
1) Bodyweight option #1:
Y-Squat
Pushup (any variation)
2) DB option Upper Body only
DB Incline Press
DB Row
3) Barbell option #1
Squat
Bentover Row
4) Barbell option #2
Romanian Deadlift
Bench Press
The two exercises in any of these supersets will work better and faster than a 10-machine circuit at any fitness center.
Plus, you'll build twice the body of someone that decides to use a shortened workout to "just do abs" or a "quick cardio session". High-rep ab work and short, slow cardio won't help you change your body.
High-intensity, efficient, multi-muscle movements that put your body in turbulence are the only way to go.
"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 have more to go. I can fit into my old jeans again which is a big deal for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends."
Billy Williams
So remember, even if you only did the first superset in the TT for Fat Loss workouts, you'd still get better results than anyone else in the gym using a generic, cookie-cutter high-rep, low weight circuit.
Click here to get started losing fat and changing your body the right way.
Now put the Pumpkin Pie down, back away from it slowly, and stick to your TT lifestyle,
CB
P.S. More 10-minute workouts coming later this week...
In the December monthly workout. You can also get last year's December monthly workout as part of your TT Membership. In fact, you'll get all of the workouts I've created, plus you'll get all of the monthly workouts I create over the next 12 months.
And you'll get access to the new forum and exercise video clips...all coming in 2007.
Click HERE to learn all about the TT Membership - including a special pre-launch price
"I am a 48 year old female, with four children, who has basically been working out most of my adult life in some activity or another. I have always wanted to have a well-sculpted body and have worked very hard toward this goal especially the last year or so. While I was able to get my body fat down to between 18 and 19%, I still could not get the definition I was looking for until two things happened: Turbulence Training and eating according to TT's suggestions. I just thought that since I was 48 years old there was no way I was going to achieve a sculpted body without hiring a trainer and working out like a bodybuilder. But I gave TT a try, and after only one month, the results have been so noticeable that my husband now wants to get in on it! I am very pleased with the program, and with the support and quick response I always get from Craig. In addition to the changes in my body, I love the variety, and the fact that Craig keeps in touch with us on a daily basis, and offers so much encouragement. I plan on doing this for many years to come. Thanks so much."
Susan Siceloff
"Craig, I want to thank you for the continuing education I am receiving by being a TT member. I started reading your newsletter about a year ago. I will be 50 years old in a couple months and I wanted to get serious about keeping my body from getting old. I was about 25 lbs. overweight and although I had exercised on and off for years I can honestly say I didn't have a clue to what actually worked. I got my education from people at the gym. Now I get the best workouts of my life all in a small area of my basement using the Turbulance Training manuals. The same goes with the nutrition information. There are so many diet fads out there. Craig puts it in simple English what works and what doesn't. Now I can actually say "bring it on" to my fiftieth birthday because I feel and look better than I have in years. Thanks again."
Gary Schenkelburg, Ohio
"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
Tuesday, November 28, 2006
Female Fat Loss
Once in a while I get emails as to whether Turbulence Training is good for women...
Today I tried to clear things up and sent this email in reply to one customer...it's simply a partial (keyword: partial) list of testimonials from women that have used my original Turbulence Training program.
I know its my fault for creating a TT for Women program, b/c that just adds to the confusion as to which TT program is best for women. But the TT for Women was just a workout I designed for a woman that had already completed the original TT manual...So I always conclude, the original Turbulence Training program from www.turbulencetraining.com is the best place for men and women to start their fat loss journeys.
Anyways, here are some incredible success stories from TT users...
One of the best things about turbulence training is the simplicity. There is no second guessing or room for error. The warm ups were a great alternative to the commonly suggested "walk on a treadmill for five minutes". Once again, something so simple is so effective.
Nia Dunn
Hi Craig - just to let you know a few things. First, I LOVE your program. In just under two weeks, I have already started seeing definition that has been my goal for as long as I have been working out (a LONG time); second, I love your interaction with your website and your program - that speaks more than just about anything as far as your commitment and dedication and belief; and thirdly, I tell everyone I know about it in hopes of getting them as excited as I am. Well, just wanted to let you know - gotta go now and do my TT workout! Keep up the GREAT work, and thanks! Susan Siceloff
I purchased the TT training manual about a month ago and have been following it ever since. It makes so much sense and i really enjoy the different workouts so never get bored the body weight workouts are cardio in disguise as i find i burn just as many calories if not more from a BW session as i do with the TT cardio session. I am sore in places i have never been sore and find i push myself just to prove i can do the moves and love it. From and aussie that was looking for something other than just another weight workout with the same old moves this has been a real eye opener for me and i have been telling my friends just how great the TT method is.
Kelli Tomkins, Queensland, Australia
Hi Craig, I purchased your TT deluxe programme a few weeks ago and am really happy with the programme and the results! It's great to finally find a workout programme that doesn't take hours and hours of exercise to get great results. I must say that the e-mails I receive from you every day are so motivational and have really helped me stick with the programme. Keep it up!
Jane Bezuidenhout
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
Craig, As a working mother in my forties, I've found it harder each year to keep up with my workouts. Before I started with TT, I found myself just going through the motions and not really focusing on what I was doing. That's all changed since I started your program. I enjoy working out again. The workouts are intense, but they go by quickly. I even enjoy the cardio intervals (and I've always hated cardio). I'm just finishing up my first four week program and I'm looking forward to the next one. Thanks!
Linda Wagner
I have been using your TT program (in conjunction with Interval Training) for almost 7 weeks, and have noticed a difference in the way my clothes fit, and I definately feel much better. Once I can get my nutrition in line with my workouts, I'm sure I'll see much more of a difference. Thank you for your program and the variety in the workouts, it makes it more interesting and keeps me motivated!
Dea M.
HI CRAIG,MY NAME IS SUE AND I HAVE BEEN USING YOUR TURBULANCE TRAINING PROGRAM ON MY CLIENTS AS WELL AS USING IT MYSELF. I AM A PERSONAL TRAINER IN ALBERTA AND HAVE FOUND GREAT RESULTS USING YOUR PROGRAM. AS WELL MY CLIENTS HAVE FOUND THAT THEY HAVE REDUCED THEIR BODY FAT%.SO THANK YOU FOR YOUR TT PROGRAM IT HAS GIVEN ME A VALUABLE TOOL AS A FITNESS TRAINER.
Sue Guderyan
I have only been using TT a few short weeks, but I am already seeing results. I'm gaining strength and endurance while toning up and building muscle, plus the variety keeps me motivated. Thanks.
Lynne Krulich
TT Training has revolutionized my workout routine—NO more excuses! No time for the gym…NO problem, can’t go outside…No problem! The bodyweight workouts kept me strong when I threw out my left shoulder earlier this fall. I also enjoy the daily e-mails from Craig to keep me motivated. Mary Iverson
I have been going to the gym for a number of years and am always looking for newer and more efficient ways to work out. I started doing the TT program about 8 weeks ago and already (to my surprise) I am leaner than I have been in about 3 years. I am also finding that I am actually less tired than what I was doing other programs that I have tried, most of which involved longer cardio, rather than the short hard intervals recommended in TT. Given the variety of workouts within the program I hope that I will never be bored or have an inefficient workout in the gym again. I highly recommended it for anyone especially those who feel like they have plateaued.
Rebecca Organo
Hi Craig, I have just turned 45 years old and run my own PT Business meaning I dont have a lot of time to train your TT workouts have provided me with time and made my workouts more intense leaving me feeling recharged and looking forward to my cardio!! I feel like a fat burning machine even when I am doing nothing thanks for making my time in the gym more fun and achieving better results!! I am also doing this with my clients and they are also reaping the benefits.
Denise Brown
Hi Craig, for over 10 years I have been unhappy with my weight and have tried many diets and exercise programs with little or no results, then I found your program. I have been doing your TT workouts for just 2 weeks and the change in my measurements is amazing! I have lost 2cm from each thigh, 1cm from each calf and 3 1/2cm from my waist. On paper the workouts did not look that difficult but I was pleasantly suprised, I really worked hard and I love the cardio intervals. I used to hate doing any cardio because it is just so boring, now my workouts are over in half of the time and I work harder than I ever have before. I am now a TT junkie!! Thank you Craig.
Kelly Yuile
I have been using the TT workout for about 4 weeks now. It was alot tougher than I imagined it would be! I feel amazing after the workout, energized and strong. My clothes are fitting looser and if this keeps up will have to get new jeans in a smaller size for sure...this makes a girl happySandra O’Brien
Hi Craig Thanks so much for your awesome product. 2 Years ago I weighed 87kg and got to 68kg after 18 months. However I ended up doing 4/5 hours of weight training a week, and up to 6/7 hours of cardio a week, to try and keep up my original results. I only did the weight training at home so without external help I can say that I wasn't training hard enough. I went back to work after extended leave and was struggling fitting all this training in. I was getting sick often and then had a major knee injury. At this point I began putting weight back on (6kg in total) due to doing very little exercise no weight training, and totally getting out of routine. (Nutrition became a real challenge again) I then had to do exercises for my knee gearing up for surgery. Time was a crucial factor. I had heard about TT through BFFM but I thought it was too good to be true. But I was desperate and so I gave it a try. It has been perfect for me. I have gained back all muscle definition in all body parts without doing thousands of weighted sit ups and any bicep or tricep work. My quad muscle which collapsed after my knee injury looks like it did before. I have found the workouts hard and challenging but at the same time I love doing them and seeing the results. It has been a benefit in my knee rehab, I am back on track, have been doing this for 9 weeks have lost the excess weight I had gained and am on target to get to my 60Kg goal. I wish I had of known of this program 2 years ago. My husband is impressed and going to try it and I would recommend it to everyone. Thanks again.
Linda Hawker
Hi Craig, I just wanted to e-mail you again to let you know how much I love the TT work outs and the flexibility they have given me. Lately, I've been focusing on the body weight programs while I nurse an old injury that flares up once in a while and I have to say that I am pleasantly surprised by the results, not to mention the difficulty of some of the exercises. They're not as easy as they look on paper! To put it simply, the TT program has taken away a lot of stress out of my life because it provides so many options that don't require a trip to the gym. For me, this is a huge thing because I would feel major guilt if work got into the way I couldn't make it to the gym. Now I rarely miss a work out because there is literally no more excuses! You are the best! Janet M
Hi Craig, I managed to lose over 120 pounds on my own, then I hit a plateau and nothing I did worked. I worked out constantly, spending 2 hours at a time in the gym working myself to exhaustion, and doing cardio everyday. I was frustrated, depressed, and exhausted. So when I tried Turbulence Training, I thought there was no way this would work either. It just looked and sounded too easy. I wasn't thinking that after the first workout, though! I can't believe the results I've gotten in the few months I've been using TT! I've gotten leaner and stronger, and I'm in and out of the gym in less than an hour. It's made such an incredible difference-I only wish I had found it sooner! Nothing I have ever tried before has worked as well as TT. I can never thank you enough!
Felecia Mills
Thank you so much for introducing me to the Turbulence Training Program. I have dropped 5lbs. since starting the program and my muscles have never been more defined. I'm getting comments from fellow gym members who are still slaving away doing hours of cardio/weight training with next to no results. They are amazed at the minimal time I spend at the gym yet the results are much more visible. Thanks again for a great great program. Krystyna West
Hi! First thank you for the trade off offer. I love Turbulace Training it keeps me motivated. Time is always an issue, but with the turbulance training I get a great workout even in 30 min. I noticed changes within the first week. I have been using the TT workouts for the last two months. My bodycomp changed nicely, lost fat gained muscle. What I'm the most excited about is that my strenght has improved a lot. Finally I'm able to do a full chin up. Yeahhhhh. Thank you, and keep up the good work TT is fun ,easy to follow and it works.
Regina Dauner
Turbulence training has allowed me how to get better results from my training in less time. I've improved my food choices and have more energy. My VO2 max increased from 52 to 58 ml/min/kg over four weeks of interval training 20 minutes three times a week - its highest ever. My body fat is down from 24% to 20% over eight weeks. Even my skin is clearer.
Rachel Knight
And from a male trainer of women...
The TT Workouts have been a great addition to my repertoire of training solutions for my clients. I have largely a female clientele who typically prefer exercise which they feel more readily re-connects them with their bodies (freeweight and bodyweight, pilates, yoga etc). TT is great for them, especially given the minimal amount of time it takes to finish. Thanks Craig.
Cary Holder, http://jqbwellness.com/
CB
Tuesday Workout
Another 10-minute workout. All bodyweight, but very tough. Very, very tough.
I think I have everything I need to finish up the December manual and maybe get it out to members a day early this week.
This workout has left me a bit out of breath and a tiny, tiny bit light-headed.
Total body exercises win everytime for fast effective workouts.
CB
Nutrition for Fat Loss Q'n'A
Each week, and even each day, I recommend that you strive to improve your nutrition in one particular way.
If you cook a lot of your foods on a "George Forman" grill or make a lot of omelets, the question of the best cooking spray is bound to come up.
I asked nutrition expert Dr. John Berardi, for his thoughts on cooking oils.
Q from CB: What is the best oil or spray to use for cooking?
Answer from JB:
Olive oil cooking spray is probably the best although if you're cooking at high temps the structure can break down, potentially damaging some of the fats and the antioxidants.
Now, this may not necessarily be harmful to human health although it does reduce the benefits of this great oil. So, I usually say this: cook with olive oil when setting your burner temp at medium or below. When the temp is higher than the medium setting, it's best to use a stable oil like coconut.
***Thanks JB. You can learn more from JB HERE
And don't miss Part 2 of my interview with John next Monday in my newsletter at www.TurbulenceTraining.com
Q: On the split squat (I'm assuming that is a stationary lunge right? Anyway what are the benefits with the front foot being elevated 6 inches? And is it the entire foot or just the heels elevated ?
Answer:
Yes, stationary lunge is the same exercise as a split squat. The benefit of the front foot elevation is an emphasis on different muscle groups compared to a regular split squat. In this case, elevating that front foot increase the work done by the vastus medialis recruitment. That is the muscle group of the thigh just above the knee on the inside of the thigh. And yes, the whole foot is eleveated.
Q: I'm new to your site. What is Turbulence Training? How would you describe the workouts?
Answer:
Turbulence Training is combination of more effective methods (Strength training and interval training) to help men and women get more effective fat loss results in less workout time.
TT uses supersets and interval training because they are time-saving methods. The workouts also only use the best exercises so that clients don't spend more than 3 hours per week in the gym.
Let me know if you have more specific questions.
Get in, get out, get lean,
CB
P.S. More TT Feedback...
"I'm a trainer that likes to look at different ways to help my clients and add variety to my own workouts. I'm a big fan of bodyweight programs and have been using Turbulence Training bodyweight programs personally and with clients with very good results. The endless variety continues to challenge the system without stagnating and the intensity puts to bed the notion that an effective training session has to last an hour. It's more a philosophy than a program. Thanks."
Dan Purpura Bozeman, Montana
"Craig, got my 6week bodyfat test lost 10lbs of fat and gained 6lb of muscle, im proving you can lose fat and gain muscle at the same time with your tt workout system, and nutrition plan."
Desmond Hardison,Las Vegas, NV
"One of the best things about Turbulence Training is the simplicity. There is no second guessing or room for error. The warm ups were a great alternative to the commonly suggested "walk on a treadmill for five minutes". Also, the body weight circuits are amazing! Once again, something so simple is so effective."
Nia Dunn
Click HERE to get TT for Fat Loss
"I have spent years--YEARS--going to the gym 5 or 6 days a week, using a standard bodybuilding-type workout. My gains were flat, and my shape pretty much unchanged for the past couple of years. I stumbled upon Turbulence Training on an internet board and just had to try it--after buying the initial program, I loved it enough to pay for the TT membership. I recently finished the 8 week "booty for life" program and let me tell you--my "booty" is a bit more perky than it was two months previously. I highly recommend Craig's works--they work."
Tina Kinsley
Get "Booty for Life" in the TT Membership
If you cook a lot of your foods on a "George Forman" grill or make a lot of omelets, the question of the best cooking spray is bound to come up.
I asked nutrition expert Dr. John Berardi, for his thoughts on cooking oils.
Q from CB: What is the best oil or spray to use for cooking?
Answer from JB:
Olive oil cooking spray is probably the best although if you're cooking at high temps the structure can break down, potentially damaging some of the fats and the antioxidants.
Now, this may not necessarily be harmful to human health although it does reduce the benefits of this great oil. So, I usually say this: cook with olive oil when setting your burner temp at medium or below. When the temp is higher than the medium setting, it's best to use a stable oil like coconut.
***Thanks JB. You can learn more from JB HERE
And don't miss Part 2 of my interview with John next Monday in my newsletter at www.TurbulenceTraining.com
Q: On the split squat (I'm assuming that is a stationary lunge right? Anyway what are the benefits with the front foot being elevated 6 inches? And is it the entire foot or just the heels elevated ?
Answer:
Yes, stationary lunge is the same exercise as a split squat. The benefit of the front foot elevation is an emphasis on different muscle groups compared to a regular split squat. In this case, elevating that front foot increase the work done by the vastus medialis recruitment. That is the muscle group of the thigh just above the knee on the inside of the thigh. And yes, the whole foot is eleveated.
Q: I'm new to your site. What is Turbulence Training? How would you describe the workouts?
Answer:
Turbulence Training is combination of more effective methods (Strength training and interval training) to help men and women get more effective fat loss results in less workout time.
TT uses supersets and interval training because they are time-saving methods. The workouts also only use the best exercises so that clients don't spend more than 3 hours per week in the gym.
Let me know if you have more specific questions.
Get in, get out, get lean,
CB
P.S. More TT Feedback...
"I'm a trainer that likes to look at different ways to help my clients and add variety to my own workouts. I'm a big fan of bodyweight programs and have been using Turbulence Training bodyweight programs personally and with clients with very good results. The endless variety continues to challenge the system without stagnating and the intensity puts to bed the notion that an effective training session has to last an hour. It's more a philosophy than a program. Thanks."
Dan Purpura Bozeman, Montana
"Craig, got my 6week bodyfat test lost 10lbs of fat and gained 6lb of muscle, im proving you can lose fat and gain muscle at the same time with your tt workout system, and nutrition plan."
Desmond Hardison,Las Vegas, NV
"One of the best things about Turbulence Training is the simplicity. There is no second guessing or room for error. The warm ups were a great alternative to the commonly suggested "walk on a treadmill for five minutes". Also, the body weight circuits are amazing! Once again, something so simple is so effective."
Nia Dunn
Click HERE to get TT for Fat Loss
"I have spent years--YEARS--going to the gym 5 or 6 days a week, using a standard bodybuilding-type workout. My gains were flat, and my shape pretty much unchanged for the past couple of years. I stumbled upon Turbulence Training on an internet board and just had to try it--after buying the initial program, I loved it enough to pay for the TT membership. I recently finished the 8 week "booty for life" program and let me tell you--my "booty" is a bit more perky than it was two months previously. I highly recommend Craig's works--they work."
Tina Kinsley
Get "Booty for Life" in the TT Membership
Monday, November 27, 2006
Another 10-Minute Monday Workout
After a couple of hours rest from my lunchtime 10-minute workout, I decided to try another 10-minute workout later this afternoon. This time, using only bodyweight exercises.
That's the great thing about the 10-minute workouts...you have the flexibility to do 1 or more per day, either back to back or spread apart. So if you know there is absolutely, positively no way you can workout tomorrow, you can do 2 10-minute workouts today.
I guarantee these workouts will help you get through the holiday season.
So I did a bodyweight circuit. Great stuff. Some nice hybrid exercises that not only burned calories but also worked on scapular mobility - which most desk jockeys need. You'll be loosened up after this one for sure.
Then we went to the dog park where the pooch did some sprints and wrestled with a bulldog. He's out like a light right now...
CB
Why I Wear Shorts in November
I live in Canada yet I only wear pants from late December to mid-March.
Why?
Dan John gives an explanation on Alwyn Cosgrove's blog about what "afterburn" (& turbulence!) workouts can do to your body temperature. That should help explain it...(and if you are cold all the time, your metabolism can probably use a boost)...
Read it here...
And then read an interview with me over on Mike Robertson's latest newsletter...
Read my Q'n'A here...
CB
Monday Workout
This is a recovery week from heavy workouts, but I'm putting the final touches on the December monthly workout manual for www.workoutmanuals.com
So today I played around with the order of exercises I chose from a recent client's workout. And it was another Jackpot. Almost as hard as the workout I did Saturday. Whew. I was going to try another of my 10-minute creations right after but I need a break. Maybe later tonite.
And while I was in the gym doing this workout, there were two women working out on elliptical machines. I'll let you guess who did more for their body...me in ten minutes with my TT workout, or them in the 20-minutes plus they will spend on the next-to-useless elliptical machine.
The 10-Minute Workout program comes out on Friday.
CB
So today I played around with the order of exercises I chose from a recent client's workout. And it was another Jackpot. Almost as hard as the workout I did Saturday. Whew. I was going to try another of my 10-minute creations right after but I need a break. Maybe later tonite.
And while I was in the gym doing this workout, there were two women working out on elliptical machines. I'll let you guess who did more for their body...me in ten minutes with my TT workout, or them in the 20-minutes plus they will spend on the next-to-useless elliptical machine.
The 10-Minute Workout program comes out on Friday.
CB
Conflicting Fat Loss Information
Everyday I read dozens of fitness and fat loss articles. Needless to say I don't agree with many of them. So I cut through the clutter for you, and here are my comments on a few of the biggest fat loss controversies out in fat loss land.
Low carb diets
Simply put, these should be re-named for the general public as low-sugar diets, or low-processed carbohydrate diets. Eliminating sugar and processed carbs should be a "no-brainer" for someone that wants to lose fat.
Training one body part per day
Rarely is this the best approach to take. And it's definitely not the right approach to take long term, nor for fat loss.
Total body training, or upper-lower body split routines (working upper one day, and lower the next) is more effective, more practical, and more efficient. Three total body workouts per week, followed by interval training on the same day or alternate days. Very simple, very effective.
Meal frequency
Yes, it's a lot easier said than done to eat 6 or more small meals per day, but if you plan ahead, prepare your food, and commit to the approach, you can probably slip in one more meal at least, when compared to what you do now.
Overall, the general consensus among readers is that there is too much fat loss and fitness information out there. Plus, a lot of experts contradict one another.
Now I don't deny that, but I challenge you to find any profession where there isn't a lot of conflicting opinions. From investing to politics, from education to computers, it's not hard to find two experts that disagree with one another.
Well, the same thing happens for a lot of people with fitness information. You read one article saying X, while another says Y. All in all, it leaves you with too much information and you probably end up more confused and frustrated than you were before getting the information.
I get a lot of questions from people who are in precisely that situation. They have so much info from so many sources that they don't know where to start.
Even worse, some of you start obsessing over details. Fitness and nutrition minutia that won't make a darn difference at the end of the day. Sometimes these obsessions lead people to go to extremes, and you can end up worse off than if you had done nothing at all!
If you, or your clients are like this, then try to remember one thing...and that is:
Consistently performing the basic requirements will give you 90% (or more) of your results.
Adding in fancy training methods, extra workouts, impossible-to-follow eating plans, and other un-necessary details will only serve to overload most people's already over-stressed lives - until one day you just won't be able to take it anymore...and the next thing you know 3 weeks have gone by since you last worked out or ate properly (because you just couldn't take the extremes anymore).
Here's a great quote from Alwyn Cosgrove when he was asked how folks can get to the fitness truth from all the hype...
"I help people to break through by looking at things logically. One of my favorite examples is when folks talk about 'fasted' cardio for fat loss. In real world terms it won't make one single bit of difference over time whether you eat two eggs and then train or train and eat two eggs. It doesn't make any real world sense. Before acting on something, think thru the process and determine if it actually makes any sense whatsoever." - Alwyn Cosgrove
For more of Alwyn's info, go click here.
Take the stress off your mind about fitness and nutrition, and let me show you how simple things can be,
CB
P.S. The TT Membership...
Will give you the fat loss info and support community you need to succeed.
Click HERE to learn more about the deal you can get on your TT Membership
"Men's Fitness readers want to build size and strength, improve their sports skills, and lose their guts - and usually all at once! Craig Ballantyne is absolutely adept at all these things, and that's why I regularly ask him to contribute to the magazine. His Turbulence Training programs are widely regarded as the best methods for fat loss, and I recommend them to readers constantly. In addition to being one of the most knowledgeable and up-to-date trainers in the world, Craig's friendly, outgoing personality puts his clients at ease and encourages quicker results."
Sean Hyson, Fitness Editor, Men's Fitness
"Turbulence Training is a proven way to melt fat fast, while protecting your hard-earned muscle. I'm so confident in its effectiveness that I recommended it to millions of readers by featuring it in the February 2004 and October 2004 issues of Men's Fitness. And the fantastic feedback I've received from guys all over the world as a result ensures you'll be seeing a lot more of CB's programs in the magazine."
Adam Campbell, MS, CSCS, former Fitness Editor, Men's Fitness.
"I've been doing Craig's workouts for the past four years, and they've helped me make some of the biggest gains in my 35+ years of lifting. His all-access pass is an incredible deal, giving you some of the best strength, hypertrophy, and fat-loss programs you'll find anywhere. I know they work because I've tried them."
Lou Schuler, author or co-author of The New Rules of Lifting, The Book of Muscle, and The Testosterone Advantage Plan, and former fitness director of Men's Health magazine.
Low carb diets
Simply put, these should be re-named for the general public as low-sugar diets, or low-processed carbohydrate diets. Eliminating sugar and processed carbs should be a "no-brainer" for someone that wants to lose fat.
Training one body part per day
Rarely is this the best approach to take. And it's definitely not the right approach to take long term, nor for fat loss.
Total body training, or upper-lower body split routines (working upper one day, and lower the next) is more effective, more practical, and more efficient. Three total body workouts per week, followed by interval training on the same day or alternate days. Very simple, very effective.
Meal frequency
Yes, it's a lot easier said than done to eat 6 or more small meals per day, but if you plan ahead, prepare your food, and commit to the approach, you can probably slip in one more meal at least, when compared to what you do now.
Overall, the general consensus among readers is that there is too much fat loss and fitness information out there. Plus, a lot of experts contradict one another.
Now I don't deny that, but I challenge you to find any profession where there isn't a lot of conflicting opinions. From investing to politics, from education to computers, it's not hard to find two experts that disagree with one another.
Well, the same thing happens for a lot of people with fitness information. You read one article saying X, while another says Y. All in all, it leaves you with too much information and you probably end up more confused and frustrated than you were before getting the information.
I get a lot of questions from people who are in precisely that situation. They have so much info from so many sources that they don't know where to start.
Even worse, some of you start obsessing over details. Fitness and nutrition minutia that won't make a darn difference at the end of the day. Sometimes these obsessions lead people to go to extremes, and you can end up worse off than if you had done nothing at all!
If you, or your clients are like this, then try to remember one thing...and that is:
Consistently performing the basic requirements will give you 90% (or more) of your results.
Adding in fancy training methods, extra workouts, impossible-to-follow eating plans, and other un-necessary details will only serve to overload most people's already over-stressed lives - until one day you just won't be able to take it anymore...and the next thing you know 3 weeks have gone by since you last worked out or ate properly (because you just couldn't take the extremes anymore).
Here's a great quote from Alwyn Cosgrove when he was asked how folks can get to the fitness truth from all the hype...
"I help people to break through by looking at things logically. One of my favorite examples is when folks talk about 'fasted' cardio for fat loss. In real world terms it won't make one single bit of difference over time whether you eat two eggs and then train or train and eat two eggs. It doesn't make any real world sense. Before acting on something, think thru the process and determine if it actually makes any sense whatsoever." - Alwyn Cosgrove
For more of Alwyn's info, go click here.
Take the stress off your mind about fitness and nutrition, and let me show you how simple things can be,
CB
P.S. The TT Membership...
Will give you the fat loss info and support community you need to succeed.
Click HERE to learn more about the deal you can get on your TT Membership
"Men's Fitness readers want to build size and strength, improve their sports skills, and lose their guts - and usually all at once! Craig Ballantyne is absolutely adept at all these things, and that's why I regularly ask him to contribute to the magazine. His Turbulence Training programs are widely regarded as the best methods for fat loss, and I recommend them to readers constantly. In addition to being one of the most knowledgeable and up-to-date trainers in the world, Craig's friendly, outgoing personality puts his clients at ease and encourages quicker results."
Sean Hyson, Fitness Editor, Men's Fitness
"Turbulence Training is a proven way to melt fat fast, while protecting your hard-earned muscle. I'm so confident in its effectiveness that I recommended it to millions of readers by featuring it in the February 2004 and October 2004 issues of Men's Fitness. And the fantastic feedback I've received from guys all over the world as a result ensures you'll be seeing a lot more of CB's programs in the magazine."
Adam Campbell, MS, CSCS, former Fitness Editor, Men's Fitness.
"I've been doing Craig's workouts for the past four years, and they've helped me make some of the biggest gains in my 35+ years of lifting. His all-access pass is an incredible deal, giving you some of the best strength, hypertrophy, and fat-loss programs you'll find anywhere. I know they work because I've tried them."
Lou Schuler, author or co-author of The New Rules of Lifting, The Book of Muscle, and The Testosterone Advantage Plan, and former fitness director of Men's Health magazine.
Sunday, November 26, 2006
7-Day Guide: Fat Loss Workout Tips
The holidays are so close you can taste them, literally. Christmas lights are up, while Christmas treats and Christmas dinners are also popping up.
So it's time to be very, very careful about your nutrition. That's why I have Dr. John Berardi giving me a 2-part interview on www.TurbulenceTraining.com starting tomorrow...sign-up today or you'll miss out on part 1 where John talks about his eye-opening compliance grid.
And now here are your guidelines for the next 7 days.
Monday
TT Workout. But what if you don't have time for 45 minutes. Or 30 minutes. Or even 20. What can you possibly do in 10 minutes?
Oh you'll see, on Dec. 1st when I give you the next monthly workout - The TT Ten Minute Holiday Workouts. Ten minutes a day will help you get through the stressful holidays.
Tuesday
30 minutes of activity. Here's a fantastic summary of research on what is associated with prolonged lifespan in men.
Look at Lou's Nov 16th post...
Read it here
The list is incredibly simple, and not surprisingly an excessive amount of aerobic exercise is not associated with increased longevity.
Wednesday
TT Workout. If you workout at home, you're probably benefitting from the ability to choose your own music. Music can have a potent effect on our motivation. Just another great reason to workout at home. On the other hand, commercial gym music is rarely any good. And worse, trying to play your I-Pod to drown out the gym's music is damaging to your ears. Don't neglect your hearing health!
Thursday
30 minutes of activity. Try something new. If you haven't done any bodyweight circuits yet, give those a try. I'll throw some more in the December Monthly workout - look for it on Dec. 1.
Friday
TT Workout. After, take stock of your shoulder health.
Read this article on "bodybuilder shoulder" here if you have trained like a bodybuilder in the past
Saturday
30 minutes of activity. Check in with your social support group and trade fat loss secrets. And here's a great article you need to read if diabetes has affected someone in your life...
click here.
Sunday
30 minutes of activity. Plan, shop, and prepare. Make it your goal to purchase the most healthy grocery order of your entire life. You get extra bonus points if the clerk says, "Wow, what a healthy order".
Nutrition has a huge impact on your success,
CB
P.S. Become a TT Member today
...And get all of the monthly workouts for the next 12 months, and all of the Archived monthly workouts from the past 14 months.
With over $3000 worth of programs, the TT Membership will keep you busy with a variety of workouts for a long, long time. And you'll soon have access to our new forum and exclusive articles.
For more information on your TT membership, and access to all of my manuals and advanced training articles, click here.
"I also wanted to let you know that I dropped 5lbs based on your articles and programs and kept it off for 3 weeks now (I'm 5'7 and now a strong 130lbs)... I am a health-knowledge "junkie" and have bought hundreds of e-books and print books and bought at least a dozen workout programs but the TT Membership is the best structured and planned program I have come across to date. The simplicity and organization of the programs make the workouts manageble and fun and because you get results fast and you are motivated to continue on - changing and progressing day after day. It is an addiction to workout now and feel healthy... On behalf of so many afraid or too lazy to speak up I would like to say thank you!!"
Nadia Dedic
"Craig, I'm trying to think of an easy way to say this...You are the absolute BEST! I wanted to say another word, but it wouldn't be rendered appropriate! All I can say is WOW to the TT Membership Pass. Actually, I'll have to say it again..."WOW!!!" There's so much in there - it's unbelieveable! I know some of my clients will hate me for these workouts, but love the results they get. This has to be the ultimate in training manuals. Hands down. Best I've ever seen. I'll be digesting these manuals like you wouldn't believe Craig. The 6-month bodyweight is worth the price of the package itself! And just because I have the pass doesn't mean I won't stop supporting and buying from you Craig - no doubt about it! Thank you so much! I'll make ya proud!"
Lee Smith, Las Vegas
Email me for your previous customer discount.
So it's time to be very, very careful about your nutrition. That's why I have Dr. John Berardi giving me a 2-part interview on www.TurbulenceTraining.com starting tomorrow...sign-up today or you'll miss out on part 1 where John talks about his eye-opening compliance grid.
And now here are your guidelines for the next 7 days.
Monday
TT Workout. But what if you don't have time for 45 minutes. Or 30 minutes. Or even 20. What can you possibly do in 10 minutes?
Oh you'll see, on Dec. 1st when I give you the next monthly workout - The TT Ten Minute Holiday Workouts. Ten minutes a day will help you get through the stressful holidays.
Tuesday
30 minutes of activity. Here's a fantastic summary of research on what is associated with prolonged lifespan in men.
Look at Lou's Nov 16th post...
Read it here
The list is incredibly simple, and not surprisingly an excessive amount of aerobic exercise is not associated with increased longevity.
Wednesday
TT Workout. If you workout at home, you're probably benefitting from the ability to choose your own music. Music can have a potent effect on our motivation. Just another great reason to workout at home. On the other hand, commercial gym music is rarely any good. And worse, trying to play your I-Pod to drown out the gym's music is damaging to your ears. Don't neglect your hearing health!
Thursday
30 minutes of activity. Try something new. If you haven't done any bodyweight circuits yet, give those a try. I'll throw some more in the December Monthly workout - look for it on Dec. 1.
Friday
TT Workout. After, take stock of your shoulder health.
Read this article on "bodybuilder shoulder" here if you have trained like a bodybuilder in the past
Saturday
30 minutes of activity. Check in with your social support group and trade fat loss secrets. And here's a great article you need to read if diabetes has affected someone in your life...
click here.
Sunday
30 minutes of activity. Plan, shop, and prepare. Make it your goal to purchase the most healthy grocery order of your entire life. You get extra bonus points if the clerk says, "Wow, what a healthy order".
Nutrition has a huge impact on your success,
CB
P.S. Become a TT Member today
...And get all of the monthly workouts for the next 12 months, and all of the Archived monthly workouts from the past 14 months.
With over $3000 worth of programs, the TT Membership will keep you busy with a variety of workouts for a long, long time. And you'll soon have access to our new forum and exclusive articles.
For more information on your TT membership, and access to all of my manuals and advanced training articles, click here.
"I also wanted to let you know that I dropped 5lbs based on your articles and programs and kept it off for 3 weeks now (I'm 5'7 and now a strong 130lbs)... I am a health-knowledge "junkie" and have bought hundreds of e-books and print books and bought at least a dozen workout programs but the TT Membership is the best structured and planned program I have come across to date. The simplicity and organization of the programs make the workouts manageble and fun and because you get results fast and you are motivated to continue on - changing and progressing day after day. It is an addiction to workout now and feel healthy... On behalf of so many afraid or too lazy to speak up I would like to say thank you!!"
Nadia Dedic
"Craig, I'm trying to think of an easy way to say this...You are the absolute BEST! I wanted to say another word, but it wouldn't be rendered appropriate! All I can say is WOW to the TT Membership Pass. Actually, I'll have to say it again..."WOW!!!" There's so much in there - it's unbelieveable! I know some of my clients will hate me for these workouts, but love the results they get. This has to be the ultimate in training manuals. Hands down. Best I've ever seen. I'll be digesting these manuals like you wouldn't believe Craig. The 6-month bodyweight is worth the price of the package itself! And just because I have the pass doesn't mean I won't stop supporting and buying from you Craig - no doubt about it! Thank you so much! I'll make ya proud!"
Lee Smith, Las Vegas
Email me for your previous customer discount.
Saturday, November 25, 2006
Saturday Workout
Found a new daycare place for the puppy, so I was able to get some work done today. Tomorrow we are doing a DVD shoot of over 150 bodyweight exercises, so I needed to prepare for that.
Mid-afternoon I slipped out for a workout, and did a couple of the workouts from the upcoming 10-minute TT monthly workout - which I will make available by the end of this week. The first workout I did was great - perfect routine for 10 minutes. The second one needs a bit of tweaking.
More on those workouts later this week,
CB
Tell Me What You Think
I'm running a quick survey on what YOU want to see in the new TT membership site.
I'd really appreciate your help if you'd give 3 seconds to fill out the survey here:
http://workoutmanuals.com/The-Transformation
Thank you! Thank you!
And then if you aren't already signed up, head over to www.turbulencetraining.com and signup for the free newsletter...I have a 2-part exclusive interview with Dr. John Berardi starting this Monday.
Have a great weekend,
CB
I'd really appreciate your help if you'd give 3 seconds to fill out the survey here:
http://workoutmanuals.com/The-Transformation
Thank you! Thank you!
And then if you aren't already signed up, head over to www.turbulencetraining.com and signup for the free newsletter...I have a 2-part exclusive interview with Dr. John Berardi starting this Monday.
Have a great weekend,
CB
Friday, November 24, 2006
Bill Hartman Interview
I agree with the title of this article...Bill is a really, really smart guy.
Read the interview here
More great stuff on shoulder injury prevention.
CB
Read the interview here
More great stuff on shoulder injury prevention.
CB
Friday Workout
Last workout for this 3-week phase...
1a) 3-board bench (3x1) - 335
1b) bench (3x1) 285
2a) RDL (3x5) - 242
2b) cg bench (3x12) 155
3a) suitcase dl (3x10) 120
3b) back ext (3x10) 15
How to Gain Muscle
We are going to switch gears today and talk about building muscle, and lots of it. After all, yesterday gave you the calories, right? Today we might as well give you the training...
Today I'm giving you a mini-interview with the "strength coach to strength coaches", Jason Ferruggia. When he talks, I listen. So does Mike Boyle, as does Alwyn Cosgrove.
Jason has great muscle-building advice from years running his own gym, so let's get to it.
CB: What rep ranges - you say no high reps - what does that mean? Nothing above 10, 15, 20?
JF:
For the most part, skinny guys will be wasting their time if they use high reps and light weights.
I usually like to see most of the reps be in the ranges of 6-12 when training for size. Now if it's a lower body exercise such as a squat, step up or Romanian deadlift, you can get away and maybe even get better results with slightly higher reps. For the lower body you could actually go as high as twenty reps and still make good progress. On total body exercises such as a dumbbell swing, you could also get good results with reps in the 12-20 range.
Here's a secret about getting good results with higher rep training. Most of the time I don't recommend killing yourself and going to death set failure on every set. But if you are using higher reps, the weights are lighter already. If you are doing multiple sets of high reps the cumulative fatigue starts to mount and the weights can start to get really light.
For this reason, when you do sets above 12 reps they probably should be all out death sets to failure, otherwise there is just not enough stimulus to induce a hypertrophy response. But for the most part, if you really want to get jacked, the majority of your training should be in the 6-12 range.
Get ==> Jason's Hardgainer Program
CB: What do you think aboot pigging out while getting big? Is that alright or should people be very strict with their muscle-building nutrition as well?
JF:
This really depends on your genetics and bodyfat levels. If you can stay lean no matter what you eat then go for it. If you are really trying to add a lot of size you definitely have to jack up your calories. I believe bulking cycles should last 12-16 weeks max.
After this you need to go into a maintenance or diet phase and do a completely different kind of training. Many people will do better with shorter cycles. This is an individual thing. But during this time you do have to pig out. This doesn't mean throwing caution to the wind and trying to induce a heart attack in that time frame by eating fast food and ice cream all day. You can eat some junk food if you have a very fast metabolism but the majority of your food choices should be clean.
The best choices here are beef, chicken, fish and eggs for protein and rice, potatoes, whole grain pasta, oatmeal, whole grain bread and fruits and vegetables for carbs. Be sure to include some healthy fats as well like nuts, avocadoes, and oils.
If you have trouble staying lean you will probably want to limit your carb intake to the morning and pre and post workout period and avoid mixing large amounts of fats and carbs.
On the opposite end of the spectrum, if you have trouble eating enough, a trick I like to use is to focus on eating high glycemic carbs like white rice. The reasoning behind this is that they digest rapidly and leave you feeling hungry again very shortly after eating them. This is why you are hungry an hour after eating Chinese food.
CB: You've been experimenting in your strength training lab for years - what was your most surprising finding - what "universal truth" doesn't really hold up in the real world?
JF:
There are so many. You definitely need way less training than most people think. Even if you are genetically superior and have the time and ambition, I really don't see much benefit to training more than three days per week. If you can handle it, the results are not really that much better, if at all.
Some rules like the supposed inverse relationship between sets and reps is completely false. This rule, which 90% of the industry seems to live by, states that the less reps you do, the more sets you do and the more reps you do the less sets you do.
This is okay with beginners but what about some one who can bench press 400 pounds? If they are doing sets of three they are supposed to do between six and ten sets supposedly. Good luck with that. Aint happening. With a strong guy this rule is actually completely backward.
Some experts will tell you that you should only do compound movements and this will take care of everything. For example, they say you should only do presses and rows and chins and never pushdowns or curls.
I agree with that to an extent but after you have built up a decent amount of mass on the basics you could actually benefit from a very small volume of some of these isolation exercises.
Your strongest muscles will take over when doing a row or press and often times, for the more advanced lifter, the smaller muscles like biceps, don't receive an adequate growth stimulus. For this reason, if you really wanted to get your arms to grow (and are way beyond the beginner stage) you should a few sets of direct arm work.
The old myth that a muscle takes 72 hours to recover is also completely incorrect. If you wanted to you could probably train full body seven days a week. The guys in the military do it. It's just all about finding the optimal balance between volume, intensity and frequency.
I mentioned training to failure earlier but this is something that most people are still confused about.
Here are the simple rules about going to failure that hold true every time: If you are training strictly for size or fat loss, you can go to failure on every set. I don't mean nervous breakdown, death set failure but you can go until you can't get another rep.
If your main priority is getting stronger, you can not go to failure. It's that simple. If you do choose to go to failure when training for strength, you need to change your workouts much more frequently because you will not be able to progress week to week.
There are a ton of other ones but those are the first that came to mind right now. Hopefully that gives people a few new ideas and things to think about.
CB: Thanks J. I personally am using a program that was designed with Jay's help. I suggest you give his programs a try as well.
Jason has just released his hardcopy book, "How to Get Jacked". You can order a copy HERE.
Again, How to Get Jacked is a hardcopy book, so you'll get it in the mail.
CB
P.S. Jason helped me design my workouts...
That you can read about in my blog.
read my ==> Blog
Thursday, November 23, 2006
You Are Going to Love This
Due to your numerous requests, I'm building a new Turbulence Training Membership site. After I mentioned the new site last week, I've received a lot of emails...so here's a quick Q'n'A about the upcoming TT Members site.
Q: How will it be set-up?
Answer:
There will be two levels of Membership...
The regular membership will charge a small monthly fee. The other level will be a Platinum Membership requiring a higher, yearly payment.
Q: What will I get in the Regular Membership?
Answer:
The Regular Membership will be only $9.95 per month, and will give you access to...
Answer:
The Platinum Level TT Membership will cost $147 per year at the Launch price offer, but will eventually be raised back up to $197. It's an upfront yearly payment, rather than a monthly fee because it gives you access to all of the TT manuals. Your Platinum Membership will give you...
12 months access to all of the Regular Member features including the TT Forum (Value $120).
Exclusive Video Downloads
Significant discounts on all of my soon-to-be-released TT DVD's
And all of my TT Manuals, of course. (Value of over $3000)
...but I'm also offering a Pre-Launch Special Offer below...
Q: If I'm already a TT Member, will I have to pay again for this new membership?
Answer:
No, you won't have to pay until your current TT Membership runs out. As a current member, you will be "rolled" into the new Platinum Level TT Membership.
So if your TT Membership runs till March 2007, you'll have Platinum access until then. If you just bought your TT Membership last week, you'll have Platinum access till November, 2007.
Current TT members can also "extend" their TT Membership at "pre-launch" pricing - only $77 for another 12 months. For example, if your membership ends in May 2007, you can extend it to May 2008 for only $77. But if you wait till May to renew, you'll have to pay the full price (and it could be up to $197 by that time).
Q: When will it be ready for the public?
Answer:
"Official" Planned Launch Date: February 1st.
Q: When will it be ready for current TT Members?
Answer:
As early as mid- to late-December. Current TT members will soon be able to start building up the forum (that I will be posting on several times a day - heck, I'll be practically living on that forum!). If you're not a member, see the huge pre-launch offer below.
Q: Alright, enough already. What's the Pre-Launch offer?
Answer:
Here's the deal...and it's a limited time offer...and could end anytime as the site gets closer to being ready for the public...
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 TT membership 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. You save $70. Click HERE to renew.
I'm really excited about this, and hope you are too. I've invested over $10,000 into this project already and I've even hired a full-time employee to help make this the #1 Fat Loss Membership Community on the 'Net.
If you have any additional questions, please let me know.
I can't wait to launch this baby,
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
But remember, this is a LIMITED TIME OFFER, and could expire at any time.
Q: How will it be set-up?
Answer:
There will be two levels of Membership...
The regular membership will charge a small monthly fee. The other level will be a Platinum Membership requiring a higher, yearly payment.
Q: What will I get in the Regular Membership?
Answer:
The Regular Membership will be only $9.95 per month, and will give you access to...
- The TT Member's Forum
- The Monthly TT Workout (this alone would cost $19.95)
- Exclusive TT Articles & Motivational Messages
- Dozens of no-holds-barred Interviews with Fat Loss, Nutrition, & Medical Experts - such as John Berardi, Alwyn Cosgrove, & Tom Venuto
- And Audio Interviews (yes, I'm finally getting out of the dark ages of the Internet and into audio interviews)
Answer:
The Platinum Level TT Membership will cost $147 per year at the Launch price offer, but will eventually be raised back up to $197. It's an upfront yearly payment, rather than a monthly fee because it gives you access to all of the TT manuals. Your Platinum Membership will give you...
12 months access to all of the Regular Member features including the TT Forum (Value $120).
Exclusive Video Downloads
Significant discounts on all of my soon-to-be-released TT DVD's
And all of my TT Manuals, of course. (Value of over $3000)
...but I'm also offering a Pre-Launch Special Offer below...
Q: If I'm already a TT Member, will I have to pay again for this new membership?
Answer:
No, you won't have to pay until your current TT Membership runs out. As a current member, you will be "rolled" into the new Platinum Level TT Membership.
So if your TT Membership runs till March 2007, you'll have Platinum access until then. If you just bought your TT Membership last week, you'll have Platinum access till November, 2007.
Current TT members can also "extend" their TT Membership at "pre-launch" pricing - only $77 for another 12 months. For example, if your membership ends in May 2007, you can extend it to May 2008 for only $77. But if you wait till May to renew, you'll have to pay the full price (and it could be up to $197 by that time).
Q: When will it be ready for the public?
Answer:
"Official" Planned Launch Date: February 1st.
Q: When will it be ready for current TT Members?
Answer:
As early as mid- to late-December. Current TT members will soon be able to start building up the forum (that I will be posting on several times a day - heck, I'll be practically living on that forum!). If you're not a member, see the huge pre-launch offer below.
Q: Alright, enough already. What's the Pre-Launch offer?
Answer:
Here's the deal...and it's a limited time offer...and could end anytime as the site gets closer to being ready for the public...
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 TT membership 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. You save $70. Click HERE to renew.
I'm really excited about this, and hope you are too. I've invested over $10,000 into this project already and I've even hired a full-time employee to help make this the #1 Fat Loss Membership Community on the 'Net.
If you have any additional questions, please let me know.
I can't wait to launch this baby,
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
But remember, this is a LIMITED TIME OFFER, and could expire at any time.
Wednesday, November 22, 2006
Wednesday workout
Its been one of those days...each day this week my dog has been getting up earlier and earlier. From 5 on Sunday to a peak of 4am today...and then I found out his "daycare" place is going out of business...he needs some play-friends for burn off some of his energy.
Oh well
Today...
1) power clean - worked up to
2a) oh squat (3x6) 105
2b) pullup (3x8-10)
3a) ab wheel (3x12-15)
3b) bb curl (3x8)
4) Shrugs (3x8) 250
One of the programming mistakes ijn this program was putting the power cleans two days after the deadlifting. Actually, it was beyond a mistake ... It was downbright stupid. Oh well, lesson learned.
CB
How to Choose A Personal Trainer
Q: What certification should I look for in a personal trainer?
Answer:
Most importantly, no certification will guarantee that someone is a great trainer. The information taught in almost all certifications is generally outdated and basic.
It is really up to the trainer to learn outside of the certification process. A good trainer will have a mentor (preferably many mentors) that has shown them how to successfully deal with many situations, train people efficiently and effectively, and how to design a great training program.
A good trainer should also possess critical thinking skills. They shouldn't simply do what all the other trainers are doing or copy workouts and exercises straight from a book or website.
If you are familiar with my training programs, you will know that they contain basic, no-fluff exercises. There's no standing on gym balls or other dangerous and relatively ineffective training methods. There is nothing in my programs that I can't justify. The trainer you choose should also be able to justify their exercise programs.
Your program should be based on your goals, and the workouts should be designed based on an understanding of the anatomy and physiology of your body.
Your workouts should not be a showcase for the latest and greatest circus acts that your trainer learned at a weekend seminar.
If I were picking a trainer, I'd insist on them meeting a very high level of criteria. After all, your trainer is in charge of your body and your health. You should demand a lot from your trainer.
That's the only way your training will reach another level.
Choose your trainer like you would choose any other professional. Look for referrals from satisfied customers, from friends or family members that have achieved their goals working with a trainer.
Feel free to contact me and ask for trainer recommendations throughout North America.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com
Answer:
Most importantly, no certification will guarantee that someone is a great trainer. The information taught in almost all certifications is generally outdated and basic.
It is really up to the trainer to learn outside of the certification process. A good trainer will have a mentor (preferably many mentors) that has shown them how to successfully deal with many situations, train people efficiently and effectively, and how to design a great training program.
A good trainer should also possess critical thinking skills. They shouldn't simply do what all the other trainers are doing or copy workouts and exercises straight from a book or website.
If you are familiar with my training programs, you will know that they contain basic, no-fluff exercises. There's no standing on gym balls or other dangerous and relatively ineffective training methods. There is nothing in my programs that I can't justify. The trainer you choose should also be able to justify their exercise programs.
Your program should be based on your goals, and the workouts should be designed based on an understanding of the anatomy and physiology of your body.
Your workouts should not be a showcase for the latest and greatest circus acts that your trainer learned at a weekend seminar.
If I were picking a trainer, I'd insist on them meeting a very high level of criteria. After all, your trainer is in charge of your body and your health. You should demand a lot from your trainer.
That's the only way your training will reach another level.
Choose your trainer like you would choose any other professional. Look for referrals from satisfied customers, from friends or family members that have achieved their goals working with a trainer.
Feel free to contact me and ask for trainer recommendations throughout North America.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com
Fat Loss Power of Food
A timely message, with tomorrow being Thanksgiving for about 50% of the TT readers...
(To those in the US and A: Enjoy your meal, but then get back on track. Stay active, have fun, and have a great Thanksgiving. See you back on the TT lifestyle Friday. Not next Monday, this Friday!)
Now, back to the Fat Loss Power of Food...
I know that the average gym-goer thinks fat loss is all about exercise, but they need to know good nutrition is just as important for fat loss results.
Making the correct food choices is your secret weapon in helping keep the pounds off over the holidays, sticking to New Year's Resolutions, or in the rush to get the best body for summer.
Eating right will help you lose fat and increase your energy dramatically, so that you'll have plenty of stamina in your workouts, at work, and in your social life.
When I start working with clients, I have everyone enter their food intake on a nutrition tracking website to allow both of us to evaluate their nutrition. Some of the common problems that I see are:
1. Too many treats per day. As one client said, ''I still have one treat per day such as chips, a chocolate bar, a donut, or a rib sub each day, and sometimes I skip breakfast. But other than that, I think it is pretty good.''
If that's the case, and you are trying to lose fat, then you will have a difficult time. You just can't eat that many treats (read: garbage) and expect to get lean (unless you are 16 years old).
2. Skipping breakfast.
3. Not eating enough fiber.
4. Not eating enough lean protein and low-glycemic, low-fat carbohydrate sources.
5. Not eating much during the day and then eating a huge dinner.
Solutions:
1. Set the tone with the first meal of the day by consuming a lean protein source and high-fiber, low-glycemic carbohydrates. Fiber at this meal will help control blood sugar over the morning and can help modify appetite at subsequent meals.
2. Consume mini-meals to prevent starvation-induced meal binges and energy slumps.
3. Choose snacks that contain protein and fiber, such as almonds.
4. Keep your dinner moderate, and avoid high-calorie feasts.
5. Consume calorie-free beverages, preferably Green Tea or water.
6. Consume at least the recommended amount of fiber through vegetables, fruits, almonds, etc. But start adding fiber to your diet slowly and drink more water.
7. Try to improve your nutrition each day. This will help get you into healthy eating habits. Be consistent with your training and nutrition, and you'll get results.
The 2 best online nutrition experts are:
Dr. John Bernardi's Precision Nutrition
Dr. Chris Mohr's TT Fat Loss Nutrition Guidelines
If you are struggling with your nutrition, get help from these experts. They make nutritious, delicious.
So here is your challenge. Start now and eliminate all of the processed foods from your nutrition plan. I want you to go one full day without foods containing added sugar, hydrogenated oils, or high-fructose corn syrup (HFCS).
If you do it, you'll feel amazing and energized. You will probably have your best workout of the year and you'll probably get more done at work as well.
Replace the junk with lean protein sources, fruits, vegetables, nuts, whole grains (such as oat-based products), water, and green tea. Make sure to log your food intake on fitday.com and compare it to your regular eating. You'll notice that it is very hard to overeat when you eat only healthy foods. And then next week, try going two days without processed foods.
Keep focusing on one improvement each day and soon you'll have better nutrition habits and fast fat loss to go along with it...not to mention a new body!
I admit it! Nutrition is more important than training,
CB
P.S. You need a little "something" for tomorrow...
To do in those hours between your family's arrival and the big meal? You know, when you'd otherwise be sitting around eating empty calorie snacks and watching the sad-sack Detroit Lions get whipped like mashed potatoes?
2 words: Bodyweight Training.
1 challenge.
Remember how fit Cousin Bill thinks he is, or Uncle Ted? What about that 10k runner, Aunt Lisa? Challenge him or her to some bodyweight circuits or spiderman pushups. Show them how fit you are! Show them what real fitness and fat loss is.
Check out some more bodyweight exercises here.
Tuesday, November 21, 2006
Survey Says...!!!!
Hey, I just put up a new survey about my membership site...tell me what you want to see....
Click HERE for the survey
Thanks for the help.
CB
Click HERE for the survey
Thanks for the help.
CB
6 Tips to Avoid Holiday Weight Gain
Obesity has worldwide problem. In fact, almost 2/3 of Americans need to lose weight and over 1 billion people in the world are overweight. If you are overweight, you need to lose weight and improve your health and fitness. And yes, this can still be done over the holiday season. Don't wait for New Year's day to start your weight loss resolutions.
There are a number of reasons for the increased incidence of obesity and overweight individuals, as suggested by American statistics, but also a number of workout and nutrition tips that can counter the effects of each bad nutrition and exercise habit that we have:
* It has been estimated that for every high-sugar drink you consume, you increase your risk of obesity by 60%! Soft drinks provide 33% of all added sugars in American diets.
Tip #1: Avoid drinking calories!
* In the USA, sugar consumption has increased from 26 to 32 teaspoons (between the 1970’s and 1998).
* Americans eat an extra 150 kcal per day now in comparison to 1980. In theory, this could lead to 15 lbs. of weight gain per year!
Tip #2: Avoid over-eating treats at parties. If you can't have just one, don't have any at all!
* Your obesity risk increases 6-fold if you watch more than 2 hours of television each day.
Tip #3: Stay active. Walk around the mall a couple extra times if it means you'll avoid the couch and overeating at home. Stay busy, stay active, stay lean.
* Only 25% of individuals exercise moderately for 30 minutes each day, whereas 25% of the population does no exercise at all.
Tip #4: It's not all or nothing. If you can only do 15 minutes of exercise, that is still better than nothing. Don't stop all exercise just because you can't do 30 minutes that day.
* Obesity continues to increase in the USA despite a continued decrease in the consumption of dietary fat. In 1994-96, fat accounted for 33% of total calories compared with 40% in the late 1970's.
* In 1994-96, just over half of the population reported eating fruit each day while the consumption of processed carbohydrates (such as bread, snack foods, and cereals) has increased 110% since the late 1970's.
Tip #5: Avoid processed carbs. Hit the veggie tray, the protein offerings, and the calorie free beverages at parties. If its rolled in pastry, don't eat it.
* Milk consumption has decreased in children by 16% since the late 1970's, while consumption of soft drinks increased by 16%.
Tip #6: Don't keep soda in the house. If you don't buy it, neither you nor the kids will drink it.
Stick to these 6 simle tips and you'll stay lean over the holidays. Add in a little more exercise and you could do the impossible - lose fat over the holidays!
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com
There are a number of reasons for the increased incidence of obesity and overweight individuals, as suggested by American statistics, but also a number of workout and nutrition tips that can counter the effects of each bad nutrition and exercise habit that we have:
* It has been estimated that for every high-sugar drink you consume, you increase your risk of obesity by 60%! Soft drinks provide 33% of all added sugars in American diets.
Tip #1: Avoid drinking calories!
* In the USA, sugar consumption has increased from 26 to 32 teaspoons (between the 1970’s and 1998).
* Americans eat an extra 150 kcal per day now in comparison to 1980. In theory, this could lead to 15 lbs. of weight gain per year!
Tip #2: Avoid over-eating treats at parties. If you can't have just one, don't have any at all!
* Your obesity risk increases 6-fold if you watch more than 2 hours of television each day.
Tip #3: Stay active. Walk around the mall a couple extra times if it means you'll avoid the couch and overeating at home. Stay busy, stay active, stay lean.
* Only 25% of individuals exercise moderately for 30 minutes each day, whereas 25% of the population does no exercise at all.
Tip #4: It's not all or nothing. If you can only do 15 minutes of exercise, that is still better than nothing. Don't stop all exercise just because you can't do 30 minutes that day.
* Obesity continues to increase in the USA despite a continued decrease in the consumption of dietary fat. In 1994-96, fat accounted for 33% of total calories compared with 40% in the late 1970's.
* In 1994-96, just over half of the population reported eating fruit each day while the consumption of processed carbohydrates (such as bread, snack foods, and cereals) has increased 110% since the late 1970's.
Tip #5: Avoid processed carbs. Hit the veggie tray, the protein offerings, and the calorie free beverages at parties. If its rolled in pastry, don't eat it.
* Milk consumption has decreased in children by 16% since the late 1970's, while consumption of soft drinks increased by 16%.
Tip #6: Don't keep soda in the house. If you don't buy it, neither you nor the kids will drink it.
Stick to these 6 simle tips and you'll stay lean over the holidays. Add in a little more exercise and you could do the impossible - lose fat over the holidays!
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com
7-Minute Bodyweight Circuit
One thing we have to lose from our workout mindsets is the idea of the "minimum 1 hour workout". Even if you have a trainer, do you really need an hour with them?
Don't waste time. Choose better exercises and get your workout done faster, eliminating the "no time" workout excuse.
Eliminate irrelevant exercises. I know you want to train chest, and arms, and do one (or ten) exercises for abs, and one for this and that. But before you do, ask yourself, will these really get me to my goal, or have I just been convinced by bodybuilding magazines that I need 40 sets per workout to get results?
The secret of strength training is efficiency, particularly with bodyweight exercises. The trick is knowing which exercises are best. And because I've spent thousands of hours in the gym, in my workouts and with others, I have a pretty good idea which ones are best and which ones are a waste of time.
Now, taking those lessons, we can then create some pretty incredible bodyweight workouts as well. And these bodyweight workouts can get finished fast!
Let's try this circuit using exercises plucked from the 6-Month Bodyweight Manual...From start to finish, one time through this bodyweight circuit is about 7 minutes. It's relatively advanced, not for beginners...if you can't get all the reps, just do as many as you can.
Prisoner Squat (15 reps)
Close-grip Pushup (12 reps)
Bulgarian Split Squat (8 reps per side)
Mountain Climber (20 reps)
Side Plank (30 seconds per side)
Burpees (5)
Jumping Jacks (1 minute)
Tough, but effective. Do this circuit up to 3 times for a quick workout...great for a start to Thanksgiving Day.
Don't wait any longer to get started on your fat loss program. Heck, why not LOSE fat over the holidays rather than doing what everyone else does (ie. gain 5 pounds).
Dare to be different,
CB
P.S. Get more bodyweight exercises...In the TT Membership section.
Here's what one of my private client's has said about my bodyweight workouts:
"I did my first bodyweight workout this morning, the one that you included in my custom 6 week fat loss workout. It is safe to say that it might have been the most challenging workout I have ever done. I can honestly not recall ever being so exhausted and spent after a workout before, there were puddles of sweat everywhere(not a pretty sight for anyone but me). I am really glad you included it in our program, you did a great job designing it."
Bobby Logan
Monday, November 20, 2006
Monday Max workout
Last week on this training phase, so we'll top out in a couple of exercises.
I'm looking forward to some new exercises for next training phase.
1a)deadlift - worked up to 1 rep at 402, which isn't that good; I tried 411 and didn't go...but I did do a double overhand single at 363 which is quite good
1b) neutral grip chin. (1x15)
2a) wide stance GM (3x6)
2b) inc bench (3x8) - 190
3a) snatch bb row (3x12) 155
3b) kb press (2x10)
Not bad. Grip was great on the overhand deadlifts but I might have tired myself out for the max lift
I'll probably switch to some trap bar dl or rack pulls for next phase
CB
Top 7 Weight Loss Mistakes
Top 7 Weight Loss Mistakes
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
Seven Mistakes People Make When Trying to Lose Fat
1. They fail to consider the consequences of their actions.
Alwyn Cosgrove (one of the top trainers in the business) once told me, "I get my clients to think, "Will this help me or not? Is this a positive step or not?" If you can see that every action that you take is either helping you lose fat or stopping you from losing fat, then you will start to make better choices. So remember that everything you put in your mouth is either for or against fat loss. And every exercise choice you make is either for or against fat loss. "Get that", Alwyn says, "and you’re a hit."
2. They neglect to control their insulin and blood sugar levels - 2 key factors in determining whether or not the body fat will come off.
If you eat processed foods you are guaranteed to elevate your insulin & blood sugar levels. If you do that, your body sends the message, “Store fat!”, and you won’t make any progress. So avoid white-flour based bakery products, sugary drinks, and almost any carbohydrate snack that comes in a bag or a box.
3. They train like it’s the 80’s.
Yes, I know. Eighties music is popular again. But that doesn’t mean ineffective training methods from the 80’s like light weights, low intensity steady state cardio, and endless low-intensity ab work should also make a comeback. That type of training should stay buried in the back issues of cheesy muscle magazines. Stick to strength training and interval training for efficient and effective body changing routines.
4. They don’t take 30 minutes to plan their next day’s food intake.
If you fail to do this, you will set your fat loss efforts back by a minimum of 72 hours. Without a good meal plan, you are left to hunt and gather food in the modern world. And that’s a recipe for fat loss disaster. You are bound to eat something processed if you aren’t prepared. You will lose the fat burning benefits from yesterday’s workout and it will take until the end of the following day to get back on track. An entire 72-hour period wasted.
5. They don’t eat enough vegetables.
We can thank Dr. John Berardi for making it common knowledge that you should eat fibrous vegetables at every meal to assist your fat loss efforts. By doing so, you’ll control your blood sugar and insulin - thus supporting the optimal hormonal situation for fat loss.
6. They screw up their hormones with poor lifestyle choices.
If you are out boozing and staying up late on the weekend, you are shutting down your fat loss and messing up the optimal hormonal environment for fat burning. I will talk a lot more about the optimal hormonal levels for fat loss, as I believe this is the underrated key to building your best body ever.
7. They don’t plan and monitor their training sessions.
If you are still going to the gym without a plan, then you are going to have a hard time losing fat. And if you aren’t recording your workouts and eating habits, then you aren’t losing as much fat as you probably can. To fix this mistake, start by getting on track with strength training and interval training. It’s guaranteed to get you lean.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
Cut Your Workout Time in Half & Lose More Fat
How to Cut Your Workout Time & Lose More Fat
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
The #1 reason for not working out is a lack of time.
If you get up at 5:30am to drive an hour to work, only to get home at 6pm and then have to launch right into carting the kids around, who can blame you for not working out? Not when it takes 45 minutes to do cardio, and another 30-45 minutes for isolation bodybuilding workouts.
If that's the way you have to exercise to lose fat, then practically no normal person is going to be able to pull that off.
But when you look at the science, you'll see that you can get more results in less time. You just have to increase the intensity of the workout, but at the same time, you can cut your workout time in half (or more!).
I am convinced that an effective fat loss workout can be done in 45 minutes or less, and that long, slow, excruciatingly boring cardio is not necessary for you to get the body you want.
Please, read on...
In last week's newsletter, I spoke about the 3 biggest training mistakes as well as my top 3 training tips to help you get more results in less time. Here I go into detail on the superiority of interval training when compared to traditional aerobic exercise:
Q: What is the role of interval training vs. steady state aerobics in a fat loss program?
Answer:
Interval training is more important than cardio. First of all, it gets more results in less time. And with "lack of time" being the number one reason most people do not participate in a training program at all, clearly intervals are the winner here.
Now let's just assume that lack of time is not a problem. Well, interval training is still more effective because it applies more "turbulence" to the muscle. Or in scientific terms, interval training results in a greater metabolic stress on the muscle.
And that causes more calories to be burned in the important 23.5 hours per day when you are not exercising.
From there, the muscle must work to recover, repair, and replenish the energy that was used in the training. It is much more metabolic work for the muscle to recover from interval training (and strength training) than it is to recover from aerobic training.
Therefore, in the post-exercise period, interval training results in more calories burned.
In fact, I just read a new study from Australia that shows interval training is superior to slow cardio for fat loss.
The researchers, Trapp & Boutcher put WOMEN through a 15 week study where one group was a control, one group did intervals (20 minutes of alternating sprints and recovery), and one group did 40 minutes of slow cardio.
The interval group lost 2.5kg of fat in 15 weeks on average (with one subject losing 7.7kg of fat), while the slow cardio group lost only 0.4kg of fat over 15 weeks on average.
The results speak for themselves.
So don't get hung up on how many calories are burned during a training session with aerobic training. That is not nearly as important as how many total calories your body burns over the course of the day - and you will burn more with interval training.
And for those that subscribe to the fat burning zone as being important, again, you aren't looking at the big picture (the 24-hour calorie burning period). Instead, those that believe in the importance of the fat-burning zone have a myopic view of how the body works.
The same message applies to those people that live and die by the cardio on an empty stomach method. You're "nickel and dime-ing" the fat loss process, when really it's a much bigger budget to balance.
Look at the big picture. Get your nutrition in order, then focus your workouts on brief, intense strength and interval training workouts that increase your metabolism for the next 24 hours.
Get your very own copy of Turbulence Training & the Nutrition Guide here: http://www.turbulencetraining.com/
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
P.S. More TT Success Stories...Including the "21 pounds in 21 days Fat Loss Story"!
"TT Training has revolutionized my workout routine--NO more excuses! No time for the gym...NO problem, can't go outside...No problem! The bodyweight workouts kept me strong this fall."
Mary Iverson
"Hi Craig, I am enjoying Turbulence Training. I am a personal trainer, so I've incorporated much of it into my sessions. Though I used some philosophies from TT, your program has added a world of new ideas, methods, and techniques to my client sessions. And for that, I thank you so very much. Even my wife loves it, ha! So much more to read and implement, so TT reading will keep me busy for many months to come. Make it a great day!"
Loren Salas
Get your very own copy of Turbulence Training & the Nutrition Guide here: http://www.turbulencetraining.com/
"The things I like the most in the TT program: a) Large number of different exercises allowing for ever new combinations, which prevent boredom and routine. b) Different approaches to strength training (dumbbells, own body, simple implements). c) A lot of precise information about pacing, timing and choosing effort levels. d) Sound and solid information on kinesiology and physiology of training."
Peter Tancig
"Hi Craig, I wanted to send you a note regarding TT. The workouts are great and if you incorporate the diet plan you can't help but lose FAT. I have been using the program for three weeks and have dropped twenty one pounds. I look forward to getting down to my goal weight within a year. I am very happy to have purchased this program and would recommend it to other with no hesitation. Thank you very much."
Tim Jones
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
The #1 reason for not working out is a lack of time.
If you get up at 5:30am to drive an hour to work, only to get home at 6pm and then have to launch right into carting the kids around, who can blame you for not working out? Not when it takes 45 minutes to do cardio, and another 30-45 minutes for isolation bodybuilding workouts.
If that's the way you have to exercise to lose fat, then practically no normal person is going to be able to pull that off.
But when you look at the science, you'll see that you can get more results in less time. You just have to increase the intensity of the workout, but at the same time, you can cut your workout time in half (or more!).
I am convinced that an effective fat loss workout can be done in 45 minutes or less, and that long, slow, excruciatingly boring cardio is not necessary for you to get the body you want.
Please, read on...
In last week's newsletter, I spoke about the 3 biggest training mistakes as well as my top 3 training tips to help you get more results in less time. Here I go into detail on the superiority of interval training when compared to traditional aerobic exercise:
Q: What is the role of interval training vs. steady state aerobics in a fat loss program?
Answer:
Interval training is more important than cardio. First of all, it gets more results in less time. And with "lack of time" being the number one reason most people do not participate in a training program at all, clearly intervals are the winner here.
Now let's just assume that lack of time is not a problem. Well, interval training is still more effective because it applies more "turbulence" to the muscle. Or in scientific terms, interval training results in a greater metabolic stress on the muscle.
And that causes more calories to be burned in the important 23.5 hours per day when you are not exercising.
From there, the muscle must work to recover, repair, and replenish the energy that was used in the training. It is much more metabolic work for the muscle to recover from interval training (and strength training) than it is to recover from aerobic training.
Therefore, in the post-exercise period, interval training results in more calories burned.
In fact, I just read a new study from Australia that shows interval training is superior to slow cardio for fat loss.
The researchers, Trapp & Boutcher put WOMEN through a 15 week study where one group was a control, one group did intervals (20 minutes of alternating sprints and recovery), and one group did 40 minutes of slow cardio.
The interval group lost 2.5kg of fat in 15 weeks on average (with one subject losing 7.7kg of fat), while the slow cardio group lost only 0.4kg of fat over 15 weeks on average.
The results speak for themselves.
So don't get hung up on how many calories are burned during a training session with aerobic training. That is not nearly as important as how many total calories your body burns over the course of the day - and you will burn more with interval training.
And for those that subscribe to the fat burning zone as being important, again, you aren't looking at the big picture (the 24-hour calorie burning period). Instead, those that believe in the importance of the fat-burning zone have a myopic view of how the body works.
The same message applies to those people that live and die by the cardio on an empty stomach method. You're "nickel and dime-ing" the fat loss process, when really it's a much bigger budget to balance.
Look at the big picture. Get your nutrition in order, then focus your workouts on brief, intense strength and interval training workouts that increase your metabolism for the next 24 hours.
Get your very own copy of Turbulence Training & the Nutrition Guide here: http://www.turbulencetraining.com/
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
P.S. More TT Success Stories...Including the "21 pounds in 21 days Fat Loss Story"!
"TT Training has revolutionized my workout routine--NO more excuses! No time for the gym...NO problem, can't go outside...No problem! The bodyweight workouts kept me strong this fall."
Mary Iverson
"Hi Craig, I am enjoying Turbulence Training. I am a personal trainer, so I've incorporated much of it into my sessions. Though I used some philosophies from TT, your program has added a world of new ideas, methods, and techniques to my client sessions. And for that, I thank you so very much. Even my wife loves it, ha! So much more to read and implement, so TT reading will keep me busy for many months to come. Make it a great day!"
Loren Salas
Get your very own copy of Turbulence Training & the Nutrition Guide here: http://www.turbulencetraining.com/
"The things I like the most in the TT program: a) Large number of different exercises allowing for ever new combinations, which prevent boredom and routine. b) Different approaches to strength training (dumbbells, own body, simple implements). c) A lot of precise information about pacing, timing and choosing effort levels. d) Sound and solid information on kinesiology and physiology of training."
Peter Tancig
"Hi Craig, I wanted to send you a note regarding TT. The workouts are great and if you incorporate the diet plan you can't help but lose FAT. I have been using the program for three weeks and have dropped twenty one pounds. I look forward to getting down to my goal weight within a year. I am very happy to have purchased this program and would recommend it to other with no hesitation. Thank you very much."
Tim Jones
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
Lower Abs
Do lower abs exist? What are the best exercises for lower abs? How can I lose the fat off my lower abs?
These are some of the most common questions about abs. You and I hear them all the time.
But should people even be asking these questions?
Most of the time, I don't think so. People that have 20% body fat can't expect to see their lower abs no matter how many lower ab exercises they do. So they should be focused on more efficient and effective methods of training to help them lose body fat.
Tip #1 to seeing your lower abs: Be able to see your upper abs first.
If you can do that, cool, let's move on. But if you can't, why are you tormenting yourself with the details? You need to clean up your nutrition and training first, and start shedding body fat faster.
As ab expert Tom Venuto has written, "Seeing your abs, or any other muscle group for that matter - is almost entirely the result of having low body fat levels. You get low body fat from proper diet (as well as cardio), not from doing hundreds of ab exercises every day."
(I always like to quote other experts because I'm not sure anyone believes me anymore!)
So work on getting your regular abs first - and by that I mean training with multi-muscle, high-intensity exercise first.
The other day in the gym watching a lady and her trainer go through various "lower ab" exercises...now I love this lady, I really do, and I want her to get results...but she's not going to go from 30% body fat to 18% fat (and starting to see her abs) by doing reverse crunches. She should stop that, do intervals and total body movements. She should focus on "non-ab training" to see her abs. You know what I mean?
Now I could have easily written this article and promised you great lower abs by doing reverse crunches, hanging leg raises, and hanging knee raises (just like every other "lower abs workout program" ever published in Muscle 'n' Fiction). But that would give you false hope.
At least I'm a realist...
Are there really lower ab exercises, anyways?
Hmm, yes and no. According to the latest research, exercises that are traditionally thought of as lower ab exercises aren't really lower ab exercises at all. There might not even be such things as "lower abs" at all!
But what does the experienced bodybuilder say?
That lower abs exist, and then they tell you about the best lower ab exercises ever. Of course.
Where's the truth? In the lab or in the gym? Or in the middle?
Here's the trade-off, how to have the best of both "lower ab" worlds.
First, focus on losing body fat using a good fat loss plan like TT or Afterburn.
Second, if you can see your upper abs, pick 2 high-quality lower ab exercises that in theory could preferentially train your lower abs (i.e. hanging knee raises and Stability Ball Jackknife).
Do these once a week, no more. Don't do 300 reps every other day. In another ab workout, pick 2 other "total body" ab exercises and do those.
Evaluate your progress after 4 weeks. Then it's time to change your exercises. You should also be tracking your program. That way, you can make a good judgement as to whether or not the last training program worked. If it did, you can come back to it after a few months of other programs. Remember you must have variety in your training.
If you have more body fat or weaker abdominal muscles, just focus on the plank, side plank, and other basics to start.
Everyone has lower abs, they are just covered by body fat,
CB
P.S. For more ab exercises...
You can use the Mountain Climber and Spiderman Climb. These are a step-up from the Plank exercises. You can also use some curl-up variations, but there is no need to go overboard.
There are plenty of ab exercises in the 6-month Bodyweight Manual, including all of the above.
And TT for Fat Loss as well.
"Dear Craig, for the last year or so, I've plateaued in the mid to high 170s, having come from the low 190's. I wasn't getting anywhere with my old program, so I started the TT program just 5 weeks ago. Since then, I have not only increased my strength, endurance and overall energy level, I've gone from 175 lbs to 166 lbs. That's more than 9 lbs of fat since I've definitely gained muscle. I finally have a waist again, and I can actually begin to see what abs look like! Thanks!" John Sobraske
"Craig, my wife has had a dramatic change in her abs as a result of your program. They are well cut and defined in the upper and mid abs. (she has a well defined "4 pack")."
Bobby Logan
These are some of the most common questions about abs. You and I hear them all the time.
But should people even be asking these questions?
Most of the time, I don't think so. People that have 20% body fat can't expect to see their lower abs no matter how many lower ab exercises they do. So they should be focused on more efficient and effective methods of training to help them lose body fat.
Tip #1 to seeing your lower abs: Be able to see your upper abs first.
If you can do that, cool, let's move on. But if you can't, why are you tormenting yourself with the details? You need to clean up your nutrition and training first, and start shedding body fat faster.
As ab expert Tom Venuto has written, "Seeing your abs, or any other muscle group for that matter - is almost entirely the result of having low body fat levels. You get low body fat from proper diet (as well as cardio), not from doing hundreds of ab exercises every day."
(I always like to quote other experts because I'm not sure anyone believes me anymore!)
So work on getting your regular abs first - and by that I mean training with multi-muscle, high-intensity exercise first.
The other day in the gym watching a lady and her trainer go through various "lower ab" exercises...now I love this lady, I really do, and I want her to get results...but she's not going to go from 30% body fat to 18% fat (and starting to see her abs) by doing reverse crunches. She should stop that, do intervals and total body movements. She should focus on "non-ab training" to see her abs. You know what I mean?
Now I could have easily written this article and promised you great lower abs by doing reverse crunches, hanging leg raises, and hanging knee raises (just like every other "lower abs workout program" ever published in Muscle 'n' Fiction). But that would give you false hope.
At least I'm a realist...
Are there really lower ab exercises, anyways?
Hmm, yes and no. According to the latest research, exercises that are traditionally thought of as lower ab exercises aren't really lower ab exercises at all. There might not even be such things as "lower abs" at all!
But what does the experienced bodybuilder say?
That lower abs exist, and then they tell you about the best lower ab exercises ever. Of course.
Where's the truth? In the lab or in the gym? Or in the middle?
Here's the trade-off, how to have the best of both "lower ab" worlds.
First, focus on losing body fat using a good fat loss plan like TT or Afterburn.
Second, if you can see your upper abs, pick 2 high-quality lower ab exercises that in theory could preferentially train your lower abs (i.e. hanging knee raises and Stability Ball Jackknife).
Do these once a week, no more. Don't do 300 reps every other day. In another ab workout, pick 2 other "total body" ab exercises and do those.
Evaluate your progress after 4 weeks. Then it's time to change your exercises. You should also be tracking your program. That way, you can make a good judgement as to whether or not the last training program worked. If it did, you can come back to it after a few months of other programs. Remember you must have variety in your training.
If you have more body fat or weaker abdominal muscles, just focus on the plank, side plank, and other basics to start.
Everyone has lower abs, they are just covered by body fat,
CB
P.S. For more ab exercises...
You can use the Mountain Climber and Spiderman Climb. These are a step-up from the Plank exercises. You can also use some curl-up variations, but there is no need to go overboard.
There are plenty of ab exercises in the 6-month Bodyweight Manual, including all of the above.
And TT for Fat Loss as well.
"Dear Craig, for the last year or so, I've plateaued in the mid to high 170s, having come from the low 190's. I wasn't getting anywhere with my old program, so I started the TT program just 5 weeks ago. Since then, I have not only increased my strength, endurance and overall energy level, I've gone from 175 lbs to 166 lbs. That's more than 9 lbs of fat since I've definitely gained muscle. I finally have a waist again, and I can actually begin to see what abs look like! Thanks!" John Sobraske
"Craig, my wife has had a dramatic change in her abs as a result of your program. They are well cut and defined in the upper and mid abs. (she has a well defined "4 pack")."
Bobby Logan
Sunday, November 19, 2006
Alwyn on Aerobics for Fat Loss
This is just a classic I want to re-run. You can find the full interview here:
Part 1
Part 2
CB: In a previous interview you commented that aerobics were useless for fat loss. This caused a lot of controversy (see what all the fuss was about here: http://www.cbathletics.com/issues/101.htm). What did you mean?
AC:
I'm sure you'll agree Craig that it only seemed to cause controversy with people who don't do this for a living. Most of the good practitioners in this area didn't even blink. It's not controversial at all in terms of fat loss and I'm getting bored going over it.
I don't think anyone who has trained themselves or anyone else has ever seen low intensity cardio to be a very effective fat loss tool. The loss in lean mass that is typical in most weight loss programs needs to be offset - and steady state aerobic training (despite it's plentiful health benefits) only adds to that problem.
So let me expand on what I meant:When I said "Aerobics are useless for fat loss" what I meant was "aerobics are useless for fat loss". Is that clearer?
Ok - to be less antagonistic, let's just say that aerobic training for fat loss is the most overrated and overemphasized method in use today. It's completely outdated as a fat loss modality.
Here's a quote from Paul Chek:
"First of all, lifting weights in the intensity zone of 8-12 reps coupled with short rest periods has been shown beneficial for releasing the androgenic hormone testosterone and growth hormone. These important hormones encourage development of lean muscle mass, which is a metabolically active tissue consuming calories 24 hours a day. Fat, on the other hand is just along for the ride! Aerobic exercise has been linked with the release of the catabolic hormone cortisol, which is antagonistic to the development of lean muscle mass. Cortisol also promotes conservation of glucose and encourages the use of fat. This might sound good on the surface, but you also become as efficient as a Honda Civic running for 80 kilometers on one gallon of gas. Then you are just like those people going for hours at a time on machines, only to utilize miniscule amounts of fat!"
The efficiency argument is interesting. Does weight training build muscle? No. It breaks down muscle and the body ADAPTS by building more muscle. So in aerobic training - when we "Encourage the use of fat" - do we force that same body to adapt by storing more fat?
Interesting…guys like Poliquin, Chek, Jim Liston, Eric Serrano, etc., etc., all seem to think so.
And most of the spinning and aerobic instructors at the local gyms in my area who've hired me to get them lean can anecdotally tell you that the more aerobic training they do - the harder it is for them to lean out.
Seriously - there are thousands of overweight individuals each year who complete marathons.
Now completing a marathon is damn impressive to me. However it shows that the aerobic fitness needed to complete a marathon doesn't have anything necessarily to do with creating a fat loss effect. So if you are capable of two to three hours of steady state running and still not be burning enough fat - we can either go to a higher intensity or you can try four hours of running.
Any takers for the latter?
In terms of fat loss - calories burned are the most important factor. And aerobic training burns less calories than anaerobic training and weight training overall (besides doing very little to increase your metabolism -your body's calorie burning engine).
So if we accept that lean mass is a major factor in your fat burning engine - and aerobic training makes that engine smaller (i.e. less muscle) and more efficient at burning fat (remember more efficient means it burns LESS) - how can having a smaller more efficient fat burning machine burn more fat? It doesn't.
More from Alwyn here...
And that's why Alwyn and I are committed to getting you more results in less time with intervals and strength training,
CB
Part 1
Part 2
CB: In a previous interview you commented that aerobics were useless for fat loss. This caused a lot of controversy (see what all the fuss was about here: http://www.cbathletics.com/issues/101.htm). What did you mean?
AC:
I'm sure you'll agree Craig that it only seemed to cause controversy with people who don't do this for a living. Most of the good practitioners in this area didn't even blink. It's not controversial at all in terms of fat loss and I'm getting bored going over it.
I don't think anyone who has trained themselves or anyone else has ever seen low intensity cardio to be a very effective fat loss tool. The loss in lean mass that is typical in most weight loss programs needs to be offset - and steady state aerobic training (despite it's plentiful health benefits) only adds to that problem.
So let me expand on what I meant:When I said "Aerobics are useless for fat loss" what I meant was "aerobics are useless for fat loss". Is that clearer?
Ok - to be less antagonistic, let's just say that aerobic training for fat loss is the most overrated and overemphasized method in use today. It's completely outdated as a fat loss modality.
Here's a quote from Paul Chek:
"First of all, lifting weights in the intensity zone of 8-12 reps coupled with short rest periods has been shown beneficial for releasing the androgenic hormone testosterone and growth hormone. These important hormones encourage development of lean muscle mass, which is a metabolically active tissue consuming calories 24 hours a day. Fat, on the other hand is just along for the ride! Aerobic exercise has been linked with the release of the catabolic hormone cortisol, which is antagonistic to the development of lean muscle mass. Cortisol also promotes conservation of glucose and encourages the use of fat. This might sound good on the surface, but you also become as efficient as a Honda Civic running for 80 kilometers on one gallon of gas. Then you are just like those people going for hours at a time on machines, only to utilize miniscule amounts of fat!"
The efficiency argument is interesting. Does weight training build muscle? No. It breaks down muscle and the body ADAPTS by building more muscle. So in aerobic training - when we "Encourage the use of fat" - do we force that same body to adapt by storing more fat?
Interesting…guys like Poliquin, Chek, Jim Liston, Eric Serrano, etc., etc., all seem to think so.
And most of the spinning and aerobic instructors at the local gyms in my area who've hired me to get them lean can anecdotally tell you that the more aerobic training they do - the harder it is for them to lean out.
Seriously - there are thousands of overweight individuals each year who complete marathons.
Now completing a marathon is damn impressive to me. However it shows that the aerobic fitness needed to complete a marathon doesn't have anything necessarily to do with creating a fat loss effect. So if you are capable of two to three hours of steady state running and still not be burning enough fat - we can either go to a higher intensity or you can try four hours of running.
Any takers for the latter?
In terms of fat loss - calories burned are the most important factor. And aerobic training burns less calories than anaerobic training and weight training overall (besides doing very little to increase your metabolism -your body's calorie burning engine).
So if we accept that lean mass is a major factor in your fat burning engine - and aerobic training makes that engine smaller (i.e. less muscle) and more efficient at burning fat (remember more efficient means it burns LESS) - how can having a smaller more efficient fat burning machine burn more fat? It doesn't.
More from Alwyn here...
And that's why Alwyn and I are committed to getting you more results in less time with intervals and strength training,
CB
MMA Workouts
Anyone watch the UFC fight Saturday night?
Very entertaining.
And it was fitting for Matt Hughes to lose to a Canadian, GSP, after Hughes insulted Canadians last week (probably just to hype the fight, but still...). Hopefully these guys have a rematch. Karma's a bitch, eh Mr. Hughes?
If you want more info on how to train properly for MMA, visit my friend Jason Ferruggia's website, www.combatconditioningsecrets.com and his blog, www.jasonferruggia.blogspot.com
cb
Very entertaining.
And it was fitting for Matt Hughes to lose to a Canadian, GSP, after Hughes insulted Canadians last week (probably just to hype the fight, but still...). Hopefully these guys have a rematch. Karma's a bitch, eh Mr. Hughes?
If you want more info on how to train properly for MMA, visit my friend Jason Ferruggia's website, www.combatconditioningsecrets.com and his blog, www.jasonferruggia.blogspot.com
cb
Saturday, November 18, 2006
7-Day Fat Loss Workout Guide
Your 7-day guide to getting rid of another 2 pounds of fat this week...
Monday
If you belong to a gym, you know that Monday is universally celebrated as chest day. So here's a chest exercise that will tax your muscles and boost your metabolism.
Monday
If you belong to a gym, you know that Monday is universally celebrated as chest day. So here's a chest exercise that will tax your muscles and boost your metabolism.
This is a new favorite exercise of mine.
The Triple Press
- This is a DB chest press performed at 3 different angles.
- Start at a steep incline, and choose a weight that will allow you to get about 8 reps at that height.
- Once you have done 6 reps at the steep incline, drop the bench halfway down and immediately do 6 reps at that height. Then drop the bench to flat and immediately do 6 reps of flat db presses.
- That's the end of one set.
Tuesday
30 minute of activity. Do a mini-bodyweight circuit that takes care of your abs, low back, and lower body:
Y-Squat (15 reps)
Plank (1 minute)
Reverse Lunge (10 reps per side)
Side Plank (30 seconds)
Step-up (12 reps per side)
Bird Dog (5 reps per side, holding 5 seconds at the top)
Go through 1-4 times for fun, and finish your 30 minutes out with a walk.
More bodyweight exercises here.
Wednesday
Your TT total body workout. I tell ya, I'm having so much fun doing 3 total body workouts per week these days, rather than trying to get in 4-5 upper-lower-bodypart split workouts.
I feel like I have more energy, and I'm getting stronger. Body comp is no problem, because I have the nutrition component down.
If you are in the gym everyday, re-think what is necessary and realize you can get more results with less workout time.
Thursday
An early Thanksgiving this year for our American readers. I hope all of our USA readers are enjoying the holiday with family and friends...and activity! 30 minutes of activity. Do something fun with your family, perhaps the bodyweight circuit from Tuesday.
Friday
Back to your TT workout. Let's review your ab training. Are you wasting 10, 15, or even 30 minutes on your back doing crunches? If so, arrete maintenant! Ten minutes at most, 3 times a week. Not many people need more than that for a 6-pack. Plus, most of the American readers will want to be shopping today anyways.
Saturday
30 minutes of exercise. Wouldn't hurt to check in with a health care pro (personal trainer or nutritionist) for a review of your eating and training. Do that today. Add them to your social support group.
Sunday
Plan, shop, and prepare.
Then click HERE to read a great blog post by Alwyn Cosgrove about why strength training is important for fat loss
Build your body up, don't always break it down,
CB
PS...Get this for Christmas!
Ask for, or treat yourself to the TT Membership for Christmas. Coming early in the New Year will be the new TT Members site, with a forum, audio interviews, video, and all the good old TT manuals.
Click HERE to get your TT Membership.
"DON'T WASTE YOUR MONEY on any other exercise programmes or e-books !!! I have spent a fortune in the last twelve months on exercise material, only to discover that once you have a TT Membership Pass, you do not need to look anywhere else. I have to work out from home and, thanks to Craig, I can now do that with a few dumbbells and a ball, knowing that I am getting an effective workout. My goal is fat loss, but with Craig's complete range of manuals, I can also help my 18 year old son who is interested in muscle gain and who loves working out at the gym. I can also confidently say that, based on all my research, Craig's Nutritional programme is 100% sound and effective. Once again, PLEASE DON'T WASTE YOUR MONEY on any other exercise programmes or e-books !!! Save yourself the time and money and get your TT Membership Pass."
Danette Nel
Johannesburg, South Africa
Saturday Workout - Record 20 Chins
I squeaked out #20 today in my chinup session. That's all I did, a bit of warmup, then right to one set of chins.
Mentally, I counted in "5'vs" as opposed to going from 1-20. I think that helped.
#20 was a real struggle, but legit.
That was it for the workout. There will be lots of outdoor activities with the dog. But otherwise, an off day from training.
I'll post some info on the new Members site later today...and yes, current members will get "rolled over" into the new members site...
CB
Friday, November 17, 2006
12 Steps to Fitness Riches Online
Fitness Riches - Get this book now! The price is going up on Sunday. It's 37 bucks till then, and even after Sunday it's only $49. They are practically giving this book away. You should be able to get 1000x's the return on your investment from this book in a year or two.
Literally. This book should make you an extra $37-49 THOUSAND dollars if you apply the info.
But its up to you to take action.
Here's a sample of my chapter from the book...My chapter gives 12 steps to online success (it can be used for any market, not just fitness). Here's an excerpt from the book.
Step 2: Putting Together Your Website
The biggest mistake most online small business entrepreneurs make is to trust their website design and content to an outside source. You can’t be at the mercy of a busy web designer when it comes to updating your site. You MUST retain control over your website. You’ll save thousands of dollars and many hours of frustration.
Your options include purchasing a mass-produced “do-it-yourself” template from an online company (such as 1shoppingcart.com, sitebuildit.com, websitewizard.com, or webmarketingmagic.com). Using a mass produced template is cheap and extremely effective – especially for those just starting out. Once you have made some profits, you may choose to re-invest in a sleeker personal template.
Do not build a website on graphics and flashy designs. In the fitness industry, customers just want content. Content is king, and some of the ugliest sites on the internet pull in the most money.
Step 3: Build Your List
Your list is the key to your success. Without a qualified list of prospects, you really won’t get any sales. Experts suggest that your list could be worth up to one dollar per person per month if you know how to credibly promote your products. So the first goal of your website is to capture the email address of each qualified visitor.
To encourage sign-ups to build your list, you must offer something of value for free. For example, you could offer a free newsletter, a free 5-part e-course on the topic of your site, or a free report giving the reader tips regarding the topic of your site. Your sign-up form must be highly visible. Consider a pop-up box – while pop-ups can be annoying, the fact is they work. In addition, put the sign-up form in the top center or top right of your website.
Get your website online today and start building your perfect life right now!
Click HERE to get this book - its a huge deal at $37
Believe me, Alwyn Cosgrove's chapter pays for the book 10x's over...minimum.
Invest in your education...I spent over $3500 on the seminar I went to last week. And it was worth every cent. Just like this book will be to you.
CB
Literally. This book should make you an extra $37-49 THOUSAND dollars if you apply the info.
But its up to you to take action.
Here's a sample of my chapter from the book...My chapter gives 12 steps to online success (it can be used for any market, not just fitness). Here's an excerpt from the book.
Step 2: Putting Together Your Website
The biggest mistake most online small business entrepreneurs make is to trust their website design and content to an outside source. You can’t be at the mercy of a busy web designer when it comes to updating your site. You MUST retain control over your website. You’ll save thousands of dollars and many hours of frustration.
Your options include purchasing a mass-produced “do-it-yourself” template from an online company (such as 1shoppingcart.com, sitebuildit.com, websitewizard.com, or webmarketingmagic.com). Using a mass produced template is cheap and extremely effective – especially for those just starting out. Once you have made some profits, you may choose to re-invest in a sleeker personal template.
Do not build a website on graphics and flashy designs. In the fitness industry, customers just want content. Content is king, and some of the ugliest sites on the internet pull in the most money.
Step 3: Build Your List
Your list is the key to your success. Without a qualified list of prospects, you really won’t get any sales. Experts suggest that your list could be worth up to one dollar per person per month if you know how to credibly promote your products. So the first goal of your website is to capture the email address of each qualified visitor.
To encourage sign-ups to build your list, you must offer something of value for free. For example, you could offer a free newsletter, a free 5-part e-course on the topic of your site, or a free report giving the reader tips regarding the topic of your site. Your sign-up form must be highly visible. Consider a pop-up box – while pop-ups can be annoying, the fact is they work. In addition, put the sign-up form in the top center or top right of your website.
Get your website online today and start building your perfect life right now!
Click HERE to get this book - its a huge deal at $37
Believe me, Alwyn Cosgrove's chapter pays for the book 10x's over...minimum.
Invest in your education...I spent over $3500 on the seminar I went to last week. And it was worth every cent. Just like this book will be to you.
CB
Friday workout routine
Slipped in today's workout routine between working on my new membership site and a telephone interview with another trainer for his site.
Also had a green tea (regular, with caffeine!, before the workout). Yeah, I know, crazy.
1a) 3-board (3x1) 305
1b) bench (3x3) 240
2a) front squat (3x7) 185
2b) RDL (3x8) 205
3a) suitcase DL (3x10) 90
3b) back ext (3x10) 12
Back to work.
CB
Friday Funny Post
I still laugh when I look at this...and that's what readers say too, no matter how many times they look at the "famous transformation".
Check it out here...
Oh, that sad droopy face...can it change?
How could it change?
How long would this transformation take?
And what are some tips for making your transformation go well?
Learn all that and more, HERE
CB
Calories Don't Matter for Fat Loss
Myth: I need to burn 300 calories each workout to lose fat.
Truth:
Possibly one of the worst inventions for fat loss was the calorie-counting monitor on treadmills, elliptical machines, and stairmasters. Because of these, millions of men and women now obsess about the number of calories burned per session.
You've probably even been one of those people, watching it creep up ever so slowly during a slow-cardio session. All the while knowing that you can wipe out a 30-minute, 300-calorie treadmill session with one fell swoop of the Krispy Kreme hand.
Too many people are brainwashed into thinking that if they don't burn 300-500 calories per session, then they won't lose fat. After all, that is what you've been told time and time again in those fluffy fitness/fashion magazines.
The problems with this approach to fat loss are numerous.
First off, it's difficult to say if the calorie counters are even accurate. A story on CBS news showed that cardio machines overestimate calorie burning by up to 20%.
Next, depending on slow cardio for advanced fat loss is relatively useless and at the very least, inefficient. It takes a long time for you to burn a lot of calories and one study showed that men who only used cardio training for weight loss ended up with a reduced resting metabolism.
You are basically undoing the calorie burning by depending only on cardio. On the other hand, guys in the same study that used strength training didn't suffer a reduced metabolic rate.
So what is the solution to burning fat in a faster, more efficient method? The answer is to burn fewer calories in less exercise time, but with a more intense form of exercise.
And the trick to getting better results in this backwards approach? Your body will burn more calories after exercise (when you use intervals) than it does after you do slow cardio and your metabolism will stay high. Some experts refer to this as the afterburn effect.
How do you do intervals? Well, you could sprint for 30 seconds and rest for 90 seconds and repeat that for 6 sets - using the bike preferably or treadmill if you are experienced with it.
Within that short time frame the intervals will cause your muscles to go crazy with activity (I call it a metabolic disturbance). This crazy metabolism boost causes lots of calorie burning after exercise to get your body back to normal. The result is you would end up burning more fat and more calories in the post-exercise period as your body tries to get things under control.
Now there is one time where you'd want to count calories, but that is when you are counting up and determining how many calories you eat per day. Again, you can wipe out an entire workout's work in less than a minute simply by eating garbage. Without some structure and discipline to your nutrition, there is nothing that even my programs can do to help you lose fat.
So exercise nutrition control and interval training. These are the two anti-calorie counting methods that will help you lose fat and get lean.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men?s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com
Truth:
Possibly one of the worst inventions for fat loss was the calorie-counting monitor on treadmills, elliptical machines, and stairmasters. Because of these, millions of men and women now obsess about the number of calories burned per session.
You've probably even been one of those people, watching it creep up ever so slowly during a slow-cardio session. All the while knowing that you can wipe out a 30-minute, 300-calorie treadmill session with one fell swoop of the Krispy Kreme hand.
Too many people are brainwashed into thinking that if they don't burn 300-500 calories per session, then they won't lose fat. After all, that is what you've been told time and time again in those fluffy fitness/fashion magazines.
The problems with this approach to fat loss are numerous.
First off, it's difficult to say if the calorie counters are even accurate. A story on CBS news showed that cardio machines overestimate calorie burning by up to 20%.
Next, depending on slow cardio for advanced fat loss is relatively useless and at the very least, inefficient. It takes a long time for you to burn a lot of calories and one study showed that men who only used cardio training for weight loss ended up with a reduced resting metabolism.
You are basically undoing the calorie burning by depending only on cardio. On the other hand, guys in the same study that used strength training didn't suffer a reduced metabolic rate.
So what is the solution to burning fat in a faster, more efficient method? The answer is to burn fewer calories in less exercise time, but with a more intense form of exercise.
And the trick to getting better results in this backwards approach? Your body will burn more calories after exercise (when you use intervals) than it does after you do slow cardio and your metabolism will stay high. Some experts refer to this as the afterburn effect.
How do you do intervals? Well, you could sprint for 30 seconds and rest for 90 seconds and repeat that for 6 sets - using the bike preferably or treadmill if you are experienced with it.
Within that short time frame the intervals will cause your muscles to go crazy with activity (I call it a metabolic disturbance). This crazy metabolism boost causes lots of calorie burning after exercise to get your body back to normal. The result is you would end up burning more fat and more calories in the post-exercise period as your body tries to get things under control.
Now there is one time where you'd want to count calories, but that is when you are counting up and determining how many calories you eat per day. Again, you can wipe out an entire workout's work in less than a minute simply by eating garbage. Without some structure and discipline to your nutrition, there is nothing that even my programs can do to help you lose fat.
So exercise nutrition control and interval training. These are the two anti-calorie counting methods that will help you lose fat and get lean.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men?s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com
Thursday, November 16, 2006
Thursday Recover Workout
More stuff from the Inside Out Upper Body Warmup
Then kettlebell swings and high pulls. One set of kettlebell presses. Some foam rolling, and that was it. A good sweat, but nothing too crazy. Big workout tomorrow.
Thats it.
If you haven't read this already, here is a Q'n'A i did with Adam Campbell from Men's health. he posted it on his blog this week.
Read it here
CB
Then kettlebell swings and high pulls. One set of kettlebell presses. Some foam rolling, and that was it. A good sweat, but nothing too crazy. Big workout tomorrow.
Thats it.
If you haven't read this already, here is a Q'n'A i did with Adam Campbell from Men's health. he posted it on his blog this week.
Read it here
CB
Canned Tuna & Band Exercises
More Q'n'A today...
Q: Is it okay to eat canned tuna?
Answer:
I went to Dr. Chris Mohr, author of the Turbulence Training Fat Loss Nutrition Guidelines, for the answer...
He says...
"Canned light tuna is better than solid white albacore. Typical recommendations are to eat 12 oz/week of fish that are low in mercury. Mercury intake seems to be particularly important, or of concern, for women who are pregnant or may become pregnant (or capable of becoming pregnant), elderly, and children."
Dr. Mohr also provided me with a recent report that suggested moving skin and fat of fish before cooking (because the toxins are stored in the fat).
According to Dr. Charles Senterre from Purdue U, the report also suggested following these seafood intake guidelines:
Never eat these fish (due to high mercury content):
Shark & Swordfish (these fishies are higher up the food chain, and that's how mercury accumulates)
Eat once per month:
Tuna Steaks, Orange Roughy, Northern Lobster
Eat once per week:
Cod, crab, herring, other lobster
No Limit to consumption:
Oysters, Salmon, Shrimp, Light canned tuna packed in water
Q: How can I train my back when I'm on the road without any equipment? I dont' have a bar to do pullups or rows, but I do have a band.
Answer:
Its quite tough to do upper back exercises with bodyweight only.
With a band, you can pull the band apart (i show that exercise in the TT for Fat Loss manual).
Focus on bringing the shoulder blades together.
You could also do "stick-ups" or "Y's & T's".
Other than that, you'd need some dumbbells from the hotel gym to do DB rows.
Honestly, when traveling, I think the best thing to do is spend $10 on a day pass and get in one really good workout every other day at a local commercial gym.
Q: Wow, I just purchased the TT Membership. My question is, given that I've been training for years, where should I start? I like bodyweight and dumbbell exercises, so I'm having a hard time choosing.
Answer:
First, print off the "Original TT Workout" for weight workouts, and Phase 2 of the 6-month bodyweight manual. You can alternate those workouts each week. Your toughest fat loss options are
a) The TT Fusion Fat Loss workout
b) Hardcore TT Fat Loss workout
Q: How can I determine my one rep bench max?
Answer:
Most importantly, don't try and do a 1-rep max. For 99% of the population, this is dangerous.
I'm surprised we were even allowed to do that type of strength testing in University Research studies, but we did, and no one ever got hurt.
Here's a better, more practical way to find this out...This estimation formula works extremely well with the bench press. Choose a weight you can bench for 6-8 reps then enter it as the "sub-maximal weight".
1 RM calculation
Sub-maximal weight x .03 = SW1
SW1 x # of reps completed = SW2
SW2 + Sub-maximal weight = theoretical maximum (1 RM)
For example:
185 lbs. x 6 repetitions
185 x .03 = 5.55
5.55 x 6 = 33.3
33.3 + 185 = 218 lbs.
Therefore the predicted maximum bench press is 218 lbs.
I have generally found this to be quite accurate. Impressive actually, for the bench press at least.
This equation might not work so well for the squat, or other exercises. That's my experience.
Keep track of your training, that is one step to success,
CB
P.S. What's your favorite?
Here's some feedback from client's on their favorite TT manual...
"My very favorite program, however, 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
"Craig, thanks for sharing your wealth of expertise. The constant new workouts, up to date research on fat loss and motivation through your newsletters and blog, is unmatched. For me, the dumbbell and bodyweight workouts are perfect for the small amount of exercise equipment I have at home, and I no longer regret not having a membership to a gym. Getting the best results I've ever had with the October montly workout. Thanks again!"
Tylor McEchren
Click HERE to get all of the Workouts in the TT Membership.
Q: Is it okay to eat canned tuna?
Answer:
I went to Dr. Chris Mohr, author of the Turbulence Training Fat Loss Nutrition Guidelines, for the answer...
He says...
"Canned light tuna is better than solid white albacore. Typical recommendations are to eat 12 oz/week of fish that are low in mercury. Mercury intake seems to be particularly important, or of concern, for women who are pregnant or may become pregnant (or capable of becoming pregnant), elderly, and children."
Dr. Mohr also provided me with a recent report that suggested moving skin and fat of fish before cooking (because the toxins are stored in the fat).
According to Dr. Charles Senterre from Purdue U, the report also suggested following these seafood intake guidelines:
Never eat these fish (due to high mercury content):
Shark & Swordfish (these fishies are higher up the food chain, and that's how mercury accumulates)
Eat once per month:
Tuna Steaks, Orange Roughy, Northern Lobster
Eat once per week:
Cod, crab, herring, other lobster
No Limit to consumption:
Oysters, Salmon, Shrimp, Light canned tuna packed in water
Q: How can I train my back when I'm on the road without any equipment? I dont' have a bar to do pullups or rows, but I do have a band.
Answer:
Its quite tough to do upper back exercises with bodyweight only.
With a band, you can pull the band apart (i show that exercise in the TT for Fat Loss manual).
Focus on bringing the shoulder blades together.
You could also do "stick-ups" or "Y's & T's".
Other than that, you'd need some dumbbells from the hotel gym to do DB rows.
Honestly, when traveling, I think the best thing to do is spend $10 on a day pass and get in one really good workout every other day at a local commercial gym.
Q: Wow, I just purchased the TT Membership. My question is, given that I've been training for years, where should I start? I like bodyweight and dumbbell exercises, so I'm having a hard time choosing.
Answer:
First, print off the "Original TT Workout" for weight workouts, and Phase 2 of the 6-month bodyweight manual. You can alternate those workouts each week. Your toughest fat loss options are
a) The TT Fusion Fat Loss workout
b) Hardcore TT Fat Loss workout
Q: How can I determine my one rep bench max?
Answer:
Most importantly, don't try and do a 1-rep max. For 99% of the population, this is dangerous.
I'm surprised we were even allowed to do that type of strength testing in University Research studies, but we did, and no one ever got hurt.
Here's a better, more practical way to find this out...This estimation formula works extremely well with the bench press. Choose a weight you can bench for 6-8 reps then enter it as the "sub-maximal weight".
1 RM calculation
Sub-maximal weight x .03 = SW1
SW1 x # of reps completed = SW2
SW2 + Sub-maximal weight = theoretical maximum (1 RM)
For example:
185 lbs. x 6 repetitions
185 x .03 = 5.55
5.55 x 6 = 33.3
33.3 + 185 = 218 lbs.
Therefore the predicted maximum bench press is 218 lbs.
I have generally found this to be quite accurate. Impressive actually, for the bench press at least.
This equation might not work so well for the squat, or other exercises. That's my experience.
Keep track of your training, that is one step to success,
CB
P.S. What's your favorite?
Here's some feedback from client's on their favorite TT manual...
"My very favorite program, however, 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
"Craig, thanks for sharing your wealth of expertise. The constant new workouts, up to date research on fat loss and motivation through your newsletters and blog, is unmatched. For me, the dumbbell and bodyweight workouts are perfect for the small amount of exercise equipment I have at home, and I no longer regret not having a membership to a gym. Getting the best results I've ever had with the October montly workout. Thanks again!"
Tylor McEchren
Click HERE to get all of the Workouts in the TT Membership.
Wednesday, November 15, 2006
Wednesday Workout
(That's one tired dog. And yes, he is sleeping.)That photo sums up how i felt after this workout...in a good way.
1a) Power Clean (4x3) 85 kilos
1b) OH Squat (4x5) 85
The OH squat is one exercise that I get weak rapidly - similar to the Pistol. But, I also make rapid gains when I return to the exercise consistently.
2a) Pistol (3xMax) - 10 - new personal best
2b) pullups (3x8)
3a) ab wheel (3x12)
3b) bb curl (3x8) 90
I was tired at end of this one.
Now, in case you haven't noticed, I've made a programming mistake in the weekly schedule. Any guesses as to my error?
CB
6 Ways to Boost Your Metabolism & Lose Fat
6 Ways to Boost Your Metabolism & Lose Fat
Everyone wants to know how you can increase your metabolism. It is like it is the magic bullet for fat loss. But what is this mysterious “metabolism” and how can you control it and manipulate it to work for you and to help you burn fat?
The word metabolism refers to how many calories you burn each day. It is controlled by many factors, including your hormone levels, your activity levels, the amount and type of food you eat, the amount of rest and recovery you get, your stress levels, and your genetics. You can temporarily increase your metabolism with exercise and you can increase your metabolism long-tem by adding muscle, losing fat, and eating whole, natural foods.
So if you increase your metabolism, you will burn more calories and lose more fat - and that is what I am going to do in this newsletter so that you will be able to burn fat and build muscle all day long.
But if any of the metabolic-control factors gets messed up, then your metabolism can slow down. This can be very bad for your body composition, leading to fat gain. Aside from some type of medical condition, the main factor for a slow metabolism is poor lifestyle choices. Living the Westernized-lifestyle is a sure way to slow your metabolism.
The Westernized lifestyle is characterized by: Eating a high-carbohydrate, high-fat diet Eating 1-2 large meals per day only Consuming alcohol on a frequent basis Not exercising, or choosing to perform only slow duration, steady-state exercise and avoiding strength training for muscle mass Getting small amounts of low-quality sleep Not having coping strategies to deal with excessive amounts of stress Skipping meals in order to lose weight
Being overweight does not necessarily mean that you had a slow metabolism, but becoming overweight can lead to an even slower metabolism. And that can create a cycle of gaining weight leading to a slower metabolism leading to gaining weight, etc. Then what happens when people realize they have a slower metabolism? They start to eat less of course. And that too can lead to an even slower metabolism still.
So what to do?
The answer is really simple. You just have to get organized, educated, and motivated to avoid living the Western-lifestyle. Now I can educate you on the daily, step-by-step methods to change, but you have to be committed. But if you’ve come this far with the newsletter, than I know you can do it.
Here’s how you should get started on living the metabolism boosting lifestyle:
1. Visualize yourself being successful as you start your new lifestyle. You have a much greater chance of succeeding if you think positively.
2. Make a list of 3 short-term and 3 long-term goals. Post these goals in places that you will see them everyday. When you reach a goal, set a new one.
Short-term goals
Long-term goals
3. Stop buying Western lifestyle foods (i.e. processed carbs) and switch to fruits, vegetables, protein, and nuts. Now that's a metabolism-boosting grocery list!
4. Add strength training to your workouts.
5. Add interval training to your workout, and drop the slow boring cardio.
6. Eat 6 small mini-meals each day, rather than 2 large meals.
Those are 6 guaranteed steps to help you boost your metabolism and lose weight. Stay consistent, and you'll have a new body in no time!
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com
Everyone wants to know how you can increase your metabolism. It is like it is the magic bullet for fat loss. But what is this mysterious “metabolism” and how can you control it and manipulate it to work for you and to help you burn fat?
The word metabolism refers to how many calories you burn each day. It is controlled by many factors, including your hormone levels, your activity levels, the amount and type of food you eat, the amount of rest and recovery you get, your stress levels, and your genetics. You can temporarily increase your metabolism with exercise and you can increase your metabolism long-tem by adding muscle, losing fat, and eating whole, natural foods.
So if you increase your metabolism, you will burn more calories and lose more fat - and that is what I am going to do in this newsletter so that you will be able to burn fat and build muscle all day long.
But if any of the metabolic-control factors gets messed up, then your metabolism can slow down. This can be very bad for your body composition, leading to fat gain. Aside from some type of medical condition, the main factor for a slow metabolism is poor lifestyle choices. Living the Westernized-lifestyle is a sure way to slow your metabolism.
The Westernized lifestyle is characterized by: Eating a high-carbohydrate, high-fat diet Eating 1-2 large meals per day only Consuming alcohol on a frequent basis Not exercising, or choosing to perform only slow duration, steady-state exercise and avoiding strength training for muscle mass Getting small amounts of low-quality sleep Not having coping strategies to deal with excessive amounts of stress Skipping meals in order to lose weight
Being overweight does not necessarily mean that you had a slow metabolism, but becoming overweight can lead to an even slower metabolism. And that can create a cycle of gaining weight leading to a slower metabolism leading to gaining weight, etc. Then what happens when people realize they have a slower metabolism? They start to eat less of course. And that too can lead to an even slower metabolism still.
So what to do?
The answer is really simple. You just have to get organized, educated, and motivated to avoid living the Western-lifestyle. Now I can educate you on the daily, step-by-step methods to change, but you have to be committed. But if you’ve come this far with the newsletter, than I know you can do it.
Here’s how you should get started on living the metabolism boosting lifestyle:
1. Visualize yourself being successful as you start your new lifestyle. You have a much greater chance of succeeding if you think positively.
2. Make a list of 3 short-term and 3 long-term goals. Post these goals in places that you will see them everyday. When you reach a goal, set a new one.
Short-term goals
Long-term goals
3. Stop buying Western lifestyle foods (i.e. processed carbs) and switch to fruits, vegetables, protein, and nuts. Now that's a metabolism-boosting grocery list!
4. Add strength training to your workouts.
5. Add interval training to your workout, and drop the slow boring cardio.
6. Eat 6 small mini-meals each day, rather than 2 large meals.
Those are 6 guaranteed steps to help you boost your metabolism and lose weight. Stay consistent, and you'll have a new body in no time!
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com
Tuesday Workout
A couple of long walks with the dog, some kettlebell swings, and some work from the Inside Out Upper Body Warmup. That was Tuesday's training. I'm loving the 3-day per week training schedule. Leaves me looking forward to each and every workout.
How to Eat Like A Caveman
More nutrition today...
John Williams, Ph.D., has degrees in archaeology and anthropology. His research and fieldwork has focused on the Paleolithic and Neolithic of the Old World, which basically means the Stone Age of Europe, Africa and Asia. John has always had an interest in nutrition, which actually works quite well within prehistoric studies, because our past was one big food quest.
CB: Tell us more about your approach to nutrition, and more importantly, developing delicious healthy eating recipes.
JW:
Over the past few years, I've been continually experimenting with making healthy recipes that taste great. Bodybuilders are some of the most knowledgeable people out there when it comes to nutrition, yet many of them will resort to eating tuna from a can and boiling chicken breasts. Not that there?s anything wrong with an occasional quick snack, but there are certainly ways to make healthy meals both quick and delicious.
CB: What is your take on eating dairy? Are there any problems with consuming large amounts of dairy products?
JW:
My fridge is full of cottage cheese and yogurt. But Im not a big fan of milk, as I've found that it makes me "stuffy", for lack of a better word. If you want to know the gory details, I get some mucus buildup after drinking milk, which leads me to suspect I have a low-grade allergy to it.
Theres also the whole issue of dairy and insulin response. A few studies have shown that dairy products cause a disproportionately large insulin response, which some people believe could prevent fat breakdown.
But of course milk and dairy are an excellent source of casein, which is one of the best sources of protein out there. So in the end, it's entirely up to the individual. Personally, I won't be making all that many recipes with milk in them, because of the potential side effects.
CB: What is your take on the low-carbohydrate approach to fat loss? Do you have any low-carbohydrate case studies you would like to share? What are your top sources of carbohydrate that you recommend people eat?
To get John's answer and the rest of the interview, CLICK HERE.
Everyone loves nutrition info,
CB
P.S. Learn more about cooking healthy...
Thanks John. I want everyone to know that Gourmet Nutrition contains over 100 recipes, including a recipe for some incredibly tasty Greek burgers on page 123 - my second favorite recipe, behind the chili.
Click here to order Gourmet Nutrition
John Williams, Ph.D., has degrees in archaeology and anthropology. His research and fieldwork has focused on the Paleolithic and Neolithic of the Old World, which basically means the Stone Age of Europe, Africa and Asia. John has always had an interest in nutrition, which actually works quite well within prehistoric studies, because our past was one big food quest.
CB: Tell us more about your approach to nutrition, and more importantly, developing delicious healthy eating recipes.
JW:
Over the past few years, I've been continually experimenting with making healthy recipes that taste great. Bodybuilders are some of the most knowledgeable people out there when it comes to nutrition, yet many of them will resort to eating tuna from a can and boiling chicken breasts. Not that there?s anything wrong with an occasional quick snack, but there are certainly ways to make healthy meals both quick and delicious.
CB: What is your take on eating dairy? Are there any problems with consuming large amounts of dairy products?
JW:
My fridge is full of cottage cheese and yogurt. But Im not a big fan of milk, as I've found that it makes me "stuffy", for lack of a better word. If you want to know the gory details, I get some mucus buildup after drinking milk, which leads me to suspect I have a low-grade allergy to it.
Theres also the whole issue of dairy and insulin response. A few studies have shown that dairy products cause a disproportionately large insulin response, which some people believe could prevent fat breakdown.
But of course milk and dairy are an excellent source of casein, which is one of the best sources of protein out there. So in the end, it's entirely up to the individual. Personally, I won't be making all that many recipes with milk in them, because of the potential side effects.
CB: What is your take on the low-carbohydrate approach to fat loss? Do you have any low-carbohydrate case studies you would like to share? What are your top sources of carbohydrate that you recommend people eat?
To get John's answer and the rest of the interview, CLICK HERE.
Everyone loves nutrition info,
CB
P.S. Learn more about cooking healthy...
Thanks John. I want everyone to know that Gourmet Nutrition contains over 100 recipes, including a recipe for some incredibly tasty Greek burgers on page 123 - my second favorite recipe, behind the chili.
Click here to order Gourmet Nutrition
Tuesday, November 14, 2006
Fat Loss Workout Mistakes
What's wrong with your fat loss workout?
Are you frustrated by a lack of weight loss results?
Are you spending too much time in the gym during your workouts and not getting the fat loss you deserve?
It drives me crazy to hear about people working really hard but getting no results.
But I see people in the gym everyday that are doing the same workout and getting nowhere.
You can see the look of frustration and the dread of even doing the workout in their eyes.
I hope this doesn't describe you and your fat loss situation. If it does, let's take a look at some of the best fat loss tips and workout solutions to get you back on the fat loss track.
1. CB's Top 3 Training Tips for Fat Loss
i) Train with intensity. Yes it takes a lot of effort to do 45 minutes of cardio, but that is low-intensity exercise (since you can do it for 45 minutes straight). Instead, you have to increase the intensity of your efforts.
That means the following...
ii) Don't rely on slow, steady, long workouts of cardio. Use intervals instead.
iii) Don't use high reps for fat loss. Use low reps instead.
You want to increase the intensity of your training to put "metabolic turbulence" on your muscles.
So you need to use moderately heavy weights or advanced bodyweight exercises and interval training to apply this metabolic disturbance and elicit a significant increase in post-exercise energy expenditure.
However, no matter how well you adhere to these training tips, you will not succeed without getting serious about your nutrition. Of course, that's why I go to Dr. Chris Mohr for professional fat loss nutrition guidance.
With the right training intensity and nutrition, you will "get your hormones in order". Eating poorly can decrease testosterone (in males) and increase insulin in both men and women. This will cause fat storage. At the same time, too much cardio and stress can increase cortisol.
If you have high cortisol levels, increased insulin, and lower than normal testosterone, you are in big trouble when it comes to having a good body.
You need to improve your hormone levels to stimulate fat loss. In fact, I think that even Pilates & Yoga can help you lose fat when combined with good nutrition - because these exercise techniques may be able to reduce stress and could bring those hormone levels back to normal.
But for the fastest, guaranteed methods of fat loss, my weapon of choice is the more intense interval training and resistance training in the Turbulence Training program.
Bottom line: While cardio is focused on breaking down the body, strength training, yoga, and Pilates all focus on building the body. Stick with body-builders.
2. The 3 Biggest Fat Loss Workout Mistakes
i) Using only long slow cardio. There is definitely mixed research support for long, slow cardio. Most studies will show you two things:
a) Doing only aerobic training (without proper nutrition) will get you only a small amount of weight loss - even over very long periods of time.
b) Proper nutrition plus cardio will help you lose weight, but you will also lose lean body mass - and you won't end up with the body you want (or deserve).
Plus, long, slow cardio just takes too much time up from your schedule. Stick to interval training instead. You will get better results in half the time.
ii) The second mistake is sticking with the same program too long.
In most gyms, everyday is Groundhog Day (just like the movie).
You'll see the same men and women doing the exact workout that they did 2 days. I see men and women using the exact same weight circuit as they did literally the day before, using the same weight, the same crappy form, and showing the same lack of interest.
These people are much better off doing fewer workouts following a structured plan of increased intensity. Don't trade quality for quantity.
iii) The 3rd mistake...Doing high rep-low weight isolation exercises.
Exercises such as triceps kickbacks, concentration curls, side raises, and ab crunches are almost a complete waste of time.
The men and women that use isolation exercises will not make any improvements.
Unfortunately, this is the approach taken by a lot of people in the gym.
But if you learn that more intense workouts, and more intense cardio methods like intervals are the key, then you'll continue to lose fat and weight.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Fitness, Maximum Fitness, Men's Health, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com
Are you frustrated by a lack of weight loss results?
Are you spending too much time in the gym during your workouts and not getting the fat loss you deserve?
It drives me crazy to hear about people working really hard but getting no results.
But I see people in the gym everyday that are doing the same workout and getting nowhere.
You can see the look of frustration and the dread of even doing the workout in their eyes.
I hope this doesn't describe you and your fat loss situation. If it does, let's take a look at some of the best fat loss tips and workout solutions to get you back on the fat loss track.
1. CB's Top 3 Training Tips for Fat Loss
i) Train with intensity. Yes it takes a lot of effort to do 45 minutes of cardio, but that is low-intensity exercise (since you can do it for 45 minutes straight). Instead, you have to increase the intensity of your efforts.
That means the following...
ii) Don't rely on slow, steady, long workouts of cardio. Use intervals instead.
iii) Don't use high reps for fat loss. Use low reps instead.
You want to increase the intensity of your training to put "metabolic turbulence" on your muscles.
So you need to use moderately heavy weights or advanced bodyweight exercises and interval training to apply this metabolic disturbance and elicit a significant increase in post-exercise energy expenditure.
However, no matter how well you adhere to these training tips, you will not succeed without getting serious about your nutrition. Of course, that's why I go to Dr. Chris Mohr for professional fat loss nutrition guidance.
With the right training intensity and nutrition, you will "get your hormones in order". Eating poorly can decrease testosterone (in males) and increase insulin in both men and women. This will cause fat storage. At the same time, too much cardio and stress can increase cortisol.
If you have high cortisol levels, increased insulin, and lower than normal testosterone, you are in big trouble when it comes to having a good body.
You need to improve your hormone levels to stimulate fat loss. In fact, I think that even Pilates & Yoga can help you lose fat when combined with good nutrition - because these exercise techniques may be able to reduce stress and could bring those hormone levels back to normal.
But for the fastest, guaranteed methods of fat loss, my weapon of choice is the more intense interval training and resistance training in the Turbulence Training program.
Bottom line: While cardio is focused on breaking down the body, strength training, yoga, and Pilates all focus on building the body. Stick with body-builders.
2. The 3 Biggest Fat Loss Workout Mistakes
i) Using only long slow cardio. There is definitely mixed research support for long, slow cardio. Most studies will show you two things:
a) Doing only aerobic training (without proper nutrition) will get you only a small amount of weight loss - even over very long periods of time.
b) Proper nutrition plus cardio will help you lose weight, but you will also lose lean body mass - and you won't end up with the body you want (or deserve).
Plus, long, slow cardio just takes too much time up from your schedule. Stick to interval training instead. You will get better results in half the time.
ii) The second mistake is sticking with the same program too long.
In most gyms, everyday is Groundhog Day (just like the movie).
You'll see the same men and women doing the exact workout that they did 2 days. I see men and women using the exact same weight circuit as they did literally the day before, using the same weight, the same crappy form, and showing the same lack of interest.
These people are much better off doing fewer workouts following a structured plan of increased intensity. Don't trade quality for quantity.
iii) The 3rd mistake...Doing high rep-low weight isolation exercises.
Exercises such as triceps kickbacks, concentration curls, side raises, and ab crunches are almost a complete waste of time.
The men and women that use isolation exercises will not make any improvements.
Unfortunately, this is the approach taken by a lot of people in the gym.
But if you learn that more intense workouts, and more intense cardio methods like intervals are the key, then you'll continue to lose fat and weight.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Fitness, Maximum Fitness, Men's Health, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com
Sample Turbulence Training Fat Loss Workout
I don't like to screw up, but I know I haven't always done the best job of explaining the exact TT workout structure...so I want to go over it again. If you still have questions after this email, please let me know.
A reader asks..."I have read the e-book and think I can understand the workout method. In the past, I have been doing my cardio with 1min fast as i can with 30 sec rest then low weight (2kg) high reps movement for each body part for one minute.
I have a curcuit planned out and i normally do one curcuit in 20mins normally i can get 2 curcuits done and feel like i have had a good workout after. I have a HRM and am averaging 142 on that I am 175cm and 74KG.
I really enjoy my exercise but struggle with sticking to a clean diet probably 70% of the time i am good but prbably have not found that one thing to really to get my mind set to go the whole nine yards so to speak.
I am not a big vegetable eater but mix them up with brown rice and chicken breasts to get that into my diet.
So my question would be is the curcuit i am following basically what you preach?"
Answer:
Thanks for the email.
First, let's discuss the nutrition. Each week I want you to try a new vegetable. Try, try, and try again until you find something that you like. Over time I hope that you can come around to eating more vegetables, for your health and you body composition benefits.
As for the training, your circuits are not exactly what I have in mind.
First, I separate the lifting from the cardio. I want you to finish the strength training portion first, all of it, and then move onto the intervals.
Many people want to do cardio first to work up a sweat, but that's not how I think you'll get your best efforts. Do your strength work first before you get fatigued, and then move onto the interval cardio.
Second, I don't think the light weights are worth your time. For dumbbell exercises, use a weight that challenges you to get about 8 reps per set. If you don't like that approach, use my bodyweight exercises to bodysculpt. But don't waste your time with 5lbs when you are capable of being strong and lean.
And don't worry about your heart rate - it doesn't have to be in any specific zone. If you want to monitor it for interest and compare it between workouts, that's fine. It would be interesting to know, but the main point with the training sessions is to use the best structured approach to sculpting your body.
Sample Workout Structure - Here's how a sample workout looks:
Bodyweight Warm-up Circuit 2x's (this should take you less than 5 minutes)
- Prisoner Squat = 10 reps
- Pushup or Kneeling Pushup = 10 reps
- Split Squat or Stability Ball Leg Curl = 10 reps
Turbulence Training Strength Workout (ex. TT Intermediate Workout A)
1A) DB Split Squat (8 reps per side)
no rest - go directly to:
1B) DB Incline Press (8 reps)
Rest 1 minute.
Repeat this cycle 2 more times for a total of 3 supersets.
2A) Stability Ball Leg Curl (15 reps)
no rest - go directly to:
2B) Pushups [or Kneeling Pushups] (15 reps)
Rest 1 minute.
Repeat this cycle 2 more times for a total of 3 supersets.
3A) Stability Ball Jackknife (10 reps)
no rest - go directly to:
3B) DB Rear-Delt Raise (10 reps)
Rest 1 minute.
Repeat this cycle 2 more times for a total of 3 supersets.
Turbulence Training Intervals - See program for Interval instructions.
Stretching - Stretch tight muscle groups only.
Let me know if you have more questions,
Craig
P.S. But do people like these workouts?
"I have been going to the gym for a number of years and am always looking for newer and more efficient ways to work out. I started doing the TT program about 8 weeks ago and already (to my surprise) I am leaner than I have been in about 3 years. I am also finding that I am actually less tired than what I was doing other programs that I have tried, most of which involved longer cardio, rather than the short hard intervals recommended in TT. Given the variety of workouts within the program I hope that I will never be bored or have an inefficient workout in the gym again. I highly recommended it for anyone especially those who feel like they have plateaued."
Rebecca Organo
Get Turbulence Training here
"Just finished Intermediate level four week fat loss program. When I looked at the excercises I thought "doesn't seem to difficult!" Boy was I wrong. The warm up really does that, it warms you up and then the introduction to supersets. Like on of your earlier correspondents this work out really does work you out and I have never sweated so much or known that I have worked out at the end of the session. Then the best thing was yet to come, HIIT. I am just getting used to these sessions and my legs are recoveroing a bit quicker than before. My opinion of TT? Great and a wonderful investment. Thanks Craig for designing a workout series that works you hard AND reduces the time."
Bob Dickson
Click HERE to get your TT Workout customized for your goals.
A reader asks..."I have read the e-book and think I can understand the workout method. In the past, I have been doing my cardio with 1min fast as i can with 30 sec rest then low weight (2kg) high reps movement for each body part for one minute.
I have a curcuit planned out and i normally do one curcuit in 20mins normally i can get 2 curcuits done and feel like i have had a good workout after. I have a HRM and am averaging 142 on that I am 175cm and 74KG.
I really enjoy my exercise but struggle with sticking to a clean diet probably 70% of the time i am good but prbably have not found that one thing to really to get my mind set to go the whole nine yards so to speak.
I am not a big vegetable eater but mix them up with brown rice and chicken breasts to get that into my diet.
So my question would be is the curcuit i am following basically what you preach?"
Answer:
Thanks for the email.
First, let's discuss the nutrition. Each week I want you to try a new vegetable. Try, try, and try again until you find something that you like. Over time I hope that you can come around to eating more vegetables, for your health and you body composition benefits.
As for the training, your circuits are not exactly what I have in mind.
First, I separate the lifting from the cardio. I want you to finish the strength training portion first, all of it, and then move onto the intervals.
Many people want to do cardio first to work up a sweat, but that's not how I think you'll get your best efforts. Do your strength work first before you get fatigued, and then move onto the interval cardio.
Second, I don't think the light weights are worth your time. For dumbbell exercises, use a weight that challenges you to get about 8 reps per set. If you don't like that approach, use my bodyweight exercises to bodysculpt. But don't waste your time with 5lbs when you are capable of being strong and lean.
And don't worry about your heart rate - it doesn't have to be in any specific zone. If you want to monitor it for interest and compare it between workouts, that's fine. It would be interesting to know, but the main point with the training sessions is to use the best structured approach to sculpting your body.
Sample Workout Structure - Here's how a sample workout looks:
Bodyweight Warm-up Circuit 2x's (this should take you less than 5 minutes)
- Prisoner Squat = 10 reps
- Pushup or Kneeling Pushup = 10 reps
- Split Squat or Stability Ball Leg Curl = 10 reps
Turbulence Training Strength Workout (ex. TT Intermediate Workout A)
1A) DB Split Squat (8 reps per side)
no rest - go directly to:
1B) DB Incline Press (8 reps)
Rest 1 minute.
Repeat this cycle 2 more times for a total of 3 supersets.
2A) Stability Ball Leg Curl (15 reps)
no rest - go directly to:
2B) Pushups [or Kneeling Pushups] (15 reps)
Rest 1 minute.
Repeat this cycle 2 more times for a total of 3 supersets.
3A) Stability Ball Jackknife (10 reps)
no rest - go directly to:
3B) DB Rear-Delt Raise (10 reps)
Rest 1 minute.
Repeat this cycle 2 more times for a total of 3 supersets.
Turbulence Training Intervals - See program for Interval instructions.
Stretching - Stretch tight muscle groups only.
Let me know if you have more questions,
Craig
P.S. But do people like these workouts?
"I have been going to the gym for a number of years and am always looking for newer and more efficient ways to work out. I started doing the TT program about 8 weeks ago and already (to my surprise) I am leaner than I have been in about 3 years. I am also finding that I am actually less tired than what I was doing other programs that I have tried, most of which involved longer cardio, rather than the short hard intervals recommended in TT. Given the variety of workouts within the program I hope that I will never be bored or have an inefficient workout in the gym again. I highly recommended it for anyone especially those who feel like they have plateaued."
Rebecca Organo
Get Turbulence Training here
"Just finished Intermediate level four week fat loss program. When I looked at the excercises I thought "doesn't seem to difficult!" Boy was I wrong. The warm up really does that, it warms you up and then the introduction to supersets. Like on of your earlier correspondents this work out really does work you out and I have never sweated so much or known that I have worked out at the end of the session. Then the best thing was yet to come, HIIT. I am just getting used to these sessions and my legs are recoveroing a bit quicker than before. My opinion of TT? Great and a wonderful investment. Thanks Craig for designing a workout series that works you hard AND reduces the time."
Bob Dickson
Click HERE to get your TT Workout customized for your goals.
Monday, November 13, 2006
Heart Health, Cardio, Genetics, & More
I recently interviewed Alwyn Cosgrove and asked him...
CB: A lot of people are brainwashed that if you don't run marathons that your heart is going to shrivel up and you'll die at age 65 from heart disease. What's the real deal about the interaction between weight training, interval training, and aerobic training and their abilities to protect against heart disease?
It seems to me that nutrition is as important if not more important than exercise method in determining the risk of heart disease - similar to how nutrition is often the deciding factor in fat loss.
AC:
There are several risk factors for heart disease; some are controllable, others are not.
Uncontrollable risk factors include:
Male sex
Older age
Family history of heart disease
Post-menopausal
Race (African Americans, American Indians, and Mexican Americans are more likely to have heart disease than Caucasians)
However, there are many risk factors that can be controlled. By making changes in your lifestyle, you can actually reduce your risk for heart disease.
The controllable risk factors include:
Smoking
High LDL, or "bad" cholesterol and low HDL, or "good" cholesterol.
Uncontrolled hypertension (high blood pressure).
Physical inactivity.
Obesity (more than 20% over one's ideal body weight).
Uncontrolled diabetes.
High C-reactive protein
Uncontrolled stress and anger.
So exercise is actually pretty low on the list. Personally I have two of the first five (bigger) risk factors and none of the latter ones.
But the take home message is this - any exercise is beneficial for health. And any exercise that would reduce your body fat would also be beneficial.
The landmark study on cardiac health and exercise came from Ralph Paffenbarger who showed that longshoremen (dock workers) had a decreased tendency to cardiac disease when compared to (I think) crane operators. These workers were doing physical work - but it certainly wasn't steady state aerobic exercise.
Click HERE for more Alwyn Cosgrove
CB
CB: A lot of people are brainwashed that if you don't run marathons that your heart is going to shrivel up and you'll die at age 65 from heart disease. What's the real deal about the interaction between weight training, interval training, and aerobic training and their abilities to protect against heart disease?
It seems to me that nutrition is as important if not more important than exercise method in determining the risk of heart disease - similar to how nutrition is often the deciding factor in fat loss.
AC:
There are several risk factors for heart disease; some are controllable, others are not.
Uncontrollable risk factors include:
Male sex
Older age
Family history of heart disease
Post-menopausal
Race (African Americans, American Indians, and Mexican Americans are more likely to have heart disease than Caucasians)
However, there are many risk factors that can be controlled. By making changes in your lifestyle, you can actually reduce your risk for heart disease.
The controllable risk factors include:
Smoking
High LDL, or "bad" cholesterol and low HDL, or "good" cholesterol.
Uncontrolled hypertension (high blood pressure).
Physical inactivity.
Obesity (more than 20% over one's ideal body weight).
Uncontrolled diabetes.
High C-reactive protein
Uncontrolled stress and anger.
So exercise is actually pretty low on the list. Personally I have two of the first five (bigger) risk factors and none of the latter ones.
But the take home message is this - any exercise is beneficial for health. And any exercise that would reduce your body fat would also be beneficial.
The landmark study on cardiac health and exercise came from Ralph Paffenbarger who showed that longshoremen (dock workers) had a decreased tendency to cardiac disease when compared to (I think) crane operators. These workers were doing physical work - but it certainly wasn't steady state aerobic exercise.
Click HERE for more Alwyn Cosgrove
CB
How is Fat Loss Like Muscle Building?
Because its what happens after training that matters more than what goes on during training.
Click HERE to find out what the heck I mean - thanks to Alwyn Cosgrove
That is a good post. I'm dissappointed though that he beat me to this...i just started writing a similar article last week.
Oh well, at least he can't sleep.
One clarification, which i know Alwyn understands, but that i want to mention (even though it is relatively irrelevant)...
our workout names describe different things:
Turbulence describes the stimulus during the workout
Afterburn describes what goes on after the workout because of the stimulus during the workout
But results are similar, differences are only semantic.
That's a really good post that all trainers should read. And understand.
The analogy with muscle building is long overdue.
cb
Click HERE to find out what the heck I mean - thanks to Alwyn Cosgrove
That is a good post. I'm dissappointed though that he beat me to this...i just started writing a similar article last week.
Oh well, at least he can't sleep.
One clarification, which i know Alwyn understands, but that i want to mention (even though it is relatively irrelevant)...
our workout names describe different things:
Turbulence describes the stimulus during the workout
Afterburn describes what goes on after the workout because of the stimulus during the workout
But results are similar, differences are only semantic.
That's a really good post that all trainers should read. And understand.
The analogy with muscle building is long overdue.
cb
Monday workout - back to it
1) Deadlift (3x3) 365
Including 1 rep with a double overhand grip for 340
2a) wide-stance GM (3x6) 195
2b) incline bench (3x8) 185
2.5) Neutral grip chins with hamstring flexion (14)
3a) snatch bb row (3x12) - 145
3b) sledehammer swings (3x15)
3c) kb press (3x10)
Tough, good, might have taken too long, but I donbt pay attention to the clock. Too much fun. Give 3 total body workouts a try if you aren't now.
CB
All the Workouts You'll Ever Need
Late Sunday night I returned from a 2-day Membership seminar down in F-L-A. And as you read this I'm hard at work building my new Turbulence Training membership site that will offer you an amazing amount of fat loss and workout information.
You're going to love it...
But first, here's my promise to you...
You won't find anything like the current Turbulence Training Membership Pass on the Internet...(and your membership will get added into the new TT Membership site when it is done).
The TT Membership is the Ultimate Training Resource for Fitness Enthusiasts and Personal Trainers. Just wait till you see the list of workouts, manuals, and special reports you get as a Turbulence Training Member.You'll Get Dozens of Advanced, Fat Burning, Muscle Building, Turbulence Training Workouts at Your Finger Tips -And All for Less than the Cost of a Gym Membership...
The TT Membership Pass gives you access every report and manual I've written AND every manual, e-book, AND monthly workout that I write for the next 12 months all designed to help you:
Lose fat, gain muscle, and save time by getting in and out of your workouts in less than an hour
Achieve the body of your dreams & lose that last 10 pounds of fat
Make more progress on your body in one month than you have in the last 6 months or a year
Pack on big-time mass with the mass gaining reports
Get the best workouts of your life is less than an hour per session and never, ever wonder what program you should do next
You'll never have to worry about designing another program yourself!
Give your clients the best workouts possible - making you look like a superstar trainer
If you are a Personal Trainer, the TT Membership will help you quickly become the most knowledgeable, advanced trainer in your gym that every client will be lining up to train with.
Here are just some of the latest additions to your Turbulence Training Membership:
4-Week Turbulence Training for Women Workout (Value = $19.99)
Strength Coach Interrogations: Interviews with 21 Top Trainers (Value = $27)
TT DB-BW Fusion Fat Loss (Value = $24.99)
Turbulence Training Hot Zone Fat Loss Program (Value = $27)
TT Bodyweight Athlete Training Manual (Value = $27)
TT for Muscle 8-Week Workout (Value = $19.99)
TT for Female Strength (Value = $24.99)
And here are just a few of the upcoming additions:
New Bodyweight Workouts
New Beginner Fat Loss Workouts
New Advanced Fat Loss Workouts
A new workout each month - guaranteed.
In-depth reports on reducing stress & anxiety, and improving your health.
Don't forget: I'll be adding at least one new program per month based on recommendations from you and all my readers.
"First I want to say thanks for your tireless attention whenever I email a question about anything. There is always a quick response. Secondly: I LOVE the work outs you develop. It saves me so much time as a trainer. I work mostly with older women, and when I have a young male client I am typically stumped for some good variety. I simply open my TT Membership folder and can quickly find a program that is safe and effective. They feel they got their money's worth after a session and the intervals are fun for them. Most clients have never heard of them. Thanks for all you do for us trainers Craig."
Diane Holden-- Certified Personal TrainerNational Strength and Conditioning Association
"Thanks Craig, the Membership is great. Never have I seen anything like this. I have already downloaded Get Lean and Beginner Fat Loss Tips and glanced through them, some really good stuff. I'm planning on printing out most of these and having a "CB" section in my fitness library." Keith Suthammanont, Brooklyn
"Wow, Craig, thank you for making the Membership available. That is an ABSOLUTELY INCREDIBLE amount of information for such a price. It's practically a lifetime's worth of information and workouts. But, since things do develop over time, we can get a future renewal at an even better price. I already know I will be renewing next year. Aside from that, people need to know that your information is top notch; it's accurate, scientifically-based, and effective. Thanks again, Craig; I look forward to reading and rereading all of the manuals, and to seeing those future updates!"
Chris Correia Cloquet Taekwondo Cloquet, MN
The Turbulence Training Membership is the best investment a personal trainer can make in their future. After all, what can trainers do when their clients decide to start training on their own - or worse, switch to another trainer - because their training programs are no longer doing the job?
"I must tell you that the Membership has helped me tremendously not only for myself but as a personal trainer. I have purchased a lot of books, workout programs, etc., and your programs are awesome! I know I've told you this before but you definitely over deliver on all of your programs. The Membership was by far the BEST investment I ever made!...honestly. Thank you so much for making this available."
Georgette Pann, CPT,CSN,LPTA
"You told me that when I started out my fitness consulting business and started using your TT systems that I would become the #1 trainer on the Isle of Man. I agreed with you but did not think that my success would be so quick! Thanks Craig, I owe you big time."
Andy Wallis
"If anyone, anywhere, for any reason is desiring answers/solutions and help, in order to gain results on fat loss-muscle gains-strength-flexibility. If anyone is concerned with time restriction, confusion and a feeling of not knowing what is and what isn't real, when it comes to fitness, health and nutrition. If one has no time to make a "second career" out of training!! Please, please, do yourself a favor: Pull out that credit card and invest into simplicity, fun and results! Invest into Turbulence Training! It just works. I have used it. I have recommended it and every single individual has thanked me, sincerely. Pure gratitude to you Craig. Thank you."
Isabelle Lorca, Personal Trainer, Beverly Hills
If you bought each manual and program separately, it would cost you over $3000.
But you will get all of the manuals for less than 1/10th of the price...and even less if you are a previous customer --- email me for your discount link.
Here's the complete list of all the manuals, advanced training articles, and e-books that you will get with the Turbulence Training Membership (and remember, I'm adding at least 1 new program per month - the value of all the monthly workouts alone is over 200 dollars for the year!):
My Turbulence Training Reports
Turbulence Training for Fat Loss
1 Hour Turbulence Training Audio Interview
Turbulence Training 6-Month Bodyweight Manual
Turbulence Training For Mass
Turbulence Training for Women
The Intermediate Turbulence Training Beach Body program
The Advanced Turbulence Training Beach Body program
Turbulence Training for Firefighters
Turbulence Training for Police Officers
Turbulence Training: Hot Zone Fat Loss Program
Monthly Turbulence Training Workouts
September 2005: 4-Week Fat Loss Plan
October 2005: Original 4-Week Bodyweight Workout
November 2005: Barely Legal 4-Week Mass-Gain Workout
December 2005: Ultimate Holiday Fat Loss Workout
January 2006: Fat Loss in a Busy Gym Workout
February 2006: Fusion Fat Loss Workout
March 2006: Turbulence Training for Athletes
April 2006: Fusion Muscle Building Workout
May 2006: How to Gain 15 lbs of Lean Mass
June 2006: TT Hardcore Fat Loss Workout
July 2006: TT Summertime Bodyweight Workout
August 2006: TT for Women 4-Week Workout
Sept. 2006: TT For Muscle 8-Week Workout
Oct. 2006: TT DB-BW Fusion Fat Loss Workout
Nov. 2006: TT for Female Strength
My Workout Manuals
The Beginner's Guide to Fat Loss
The Get Lean Manual
The Executive Lifestyle Manual
Other Female Training Manuals
The Secrets of Female Strength & Conditioning
ShapeShift - How to Develop the Athletic Look
The Simple Way to Lose Weight
The Executive Lifestyle Manual for Women
Get Lean for Women
Other Collaborations & Bonus Reports
Mission: Abdominals - by Tom Venuto
Boost Your Testosteron - by Christian Finn
Strength Coach Interrogations - by Alwyn Cosgrove
Advanced Training Articles
How to Determine Exercise Selection & Exercise Order
The Best Number of Sets for Muscle Gain, Fat Loss, & Females
The Science of Repetitions
Program Design Critique
Program Design Lesson
Athlete Manuals
The Rugby Speed Manual
The Rugby Strength Manual
The Rugby Pre-Season Speed and Interval Workouts
Young Male Alpine Ski Strength Program
Young Beginner Female Basketball Strength Program
Young Advanced Male Rugby Strength Program
The New Young Athlete - 8 Week Mass Gain Program
Strength & Bodybuilding Workouts
4-Week Advanced Bodybuilding Program
Weekend Warrior: Get Buff While Becoming a Better Downhill Skier
How to Bench Without Shoulder Pain
Max Your Bench Press: Part A (Weeks 1-12 )
Max Your Bench Press: Part B (Weeks 13-24)
Click HERE to order
"Dear Craig, Since I ordered the Pass to your products I am working my way through your materials. And what a huge amount of information it is! I am more than impressed and satisfied! Turbulence Training is one of the most time-efficient, comprehensive and practical approaches to training I have come across yet. And I am no newbie to training."
Thomas Brenninger
"Craig, the Turbulence Training Reports are nothing less than outstanding. You've literally taken the best science and mixed in your own experience to create one of the most powerful training systems I've come across, and you know I've done a little bit of reading myself. Most programs that people follow are done on certain level of faith that the "expert" knows what he's talking about. In the reports, not only do you demonstrate your expertise in manipulating body composition or building muscle in the shortest time possible, but you have the research to back it up. The research update on nutrition by itself is worth the price. That alone allows your client to proceed with the utmost confidence in the training program, and that means guaranteed success. Oh, and by the way, you need to charge more. The reports are too valuable to just give away at the current price."
Bill Hartman, CSCS, PT
"Hi Craig. On Sunday I had some fitness training for Ontario Rugby which went very well. I found that the training I have done has payed off greatly. The first part was a triple jump, I jumped a first jump of 7 foot 9 inches second 7 5. The only person close was a 7 5. Next was the sprint, over all I was the fastest and in accleration I was pretty much the same as everyone. I finished the 35 meter sprint in 4.80 seconds. The bench press went well but there were 2 weights to choose from was 100 pounds or 200, the hundred was too easy but the two hundred was too much. The last was a fitness run, which went really well out of a possible 900m I was at 730m or 735m. I found that this training has worked so well. Last year I was the smallest one at this fitness test but this year I was the same size as almost all the Ontario players if not bigger than some. I d just like to say thanks in helping me achieve all this."
Tom Rose, Toronto
"The Pass has allowed me to better serve my clients, and it allows me to give them the most current and most accurate information out there on training and nutrition."
Joe Hallman
"I just wanted to send you a quick progress update. I finished TT Workout #1 (Get Lean! pg 35) and I've lost 12 lbs in 4 weeks! Today was the first 'Workout A' from TT Workout #2, and I think I jumped in with a little too much zeal - as you might imagine, my motivation is thru the roof - I used d.b.'s that were a little too heavy for the forward and backward lunges, and I'm limping from both legs, but it's a 'good' limp. No sweat! Thanks Craig, and have a great week." Chuck Fager
"You have been a tremendous source of information and inspiration. Your principles and ideas have helped me make gains in my overall fitness level. Your ideas are refreshing and easy to follow, in an industry that seems to want to stick to the same guidelines. The Turbulence Training report and workouts not only offer a great workout, but also reduces the time in the gym, with the same if not better results than the typical 2 hour workouts, that a father of three needs. In addition, Craig has been instrumental to me and my hockey training. I play in a competitive adult league that can get a bit fierce. The conditioning ideas, specifically the interval training gets me in prime playing shape and can constantly be tweaked to various fitness levels. Thanks for all your hard work and dedication to this field. You are a welcome voice for me and anyone I have shared your ideas with."
Scott Kurland, NYC
"Craig, I am so impressed with how you conduct your business, your professionalism, quality and responsiveness is really unequaled. You are truly the best kept secret in the fitness world."
Bobby Logan, CT
"The pass is worth it just to be able to get input from you."
Kevin Larabee
Once I receive your order, I will email you the link to the Turbulence Training Membership and your password. You will then have 1 year of access to all of my manuals and the monthly updates. I guarantee that you will be blown away by the amount of training info in the Pass. And if you ever have any questions or program suggestions, just let me know.
Click HERE to order
Sincerely,
Craig Ballantyne, CSCS, M.Sc.
Author, Turbulence Training
P.S. Every time I release a new product into the membership section...
I hear from other trainers that I'm giving away TOO much. It bugs them to see the value of my Membership go up and up and up, while the price remains so low. Someday I might just let their pressure get to me and increase the price...so lock your membership in today!
Click HERE to order
P.P.S. Previous customers...Get a huuuuge discount on the Turbulence Training Membership...email me for your details.
You're going to love it...
But first, here's my promise to you...
You won't find anything like the current Turbulence Training Membership Pass on the Internet...(and your membership will get added into the new TT Membership site when it is done).
The TT Membership is the Ultimate Training Resource for Fitness Enthusiasts and Personal Trainers. Just wait till you see the list of workouts, manuals, and special reports you get as a Turbulence Training Member.You'll Get Dozens of Advanced, Fat Burning, Muscle Building, Turbulence Training Workouts at Your Finger Tips -And All for Less than the Cost of a Gym Membership...
The TT Membership Pass gives you access every report and manual I've written AND every manual, e-book, AND monthly workout that I write for the next 12 months all designed to help you:
Lose fat, gain muscle, and save time by getting in and out of your workouts in less than an hour
Achieve the body of your dreams & lose that last 10 pounds of fat
Make more progress on your body in one month than you have in the last 6 months or a year
Pack on big-time mass with the mass gaining reports
Get the best workouts of your life is less than an hour per session and never, ever wonder what program you should do next
You'll never have to worry about designing another program yourself!
Give your clients the best workouts possible - making you look like a superstar trainer
If you are a Personal Trainer, the TT Membership will help you quickly become the most knowledgeable, advanced trainer in your gym that every client will be lining up to train with.
Here are just some of the latest additions to your Turbulence Training Membership:
4-Week Turbulence Training for Women Workout (Value = $19.99)
Strength Coach Interrogations: Interviews with 21 Top Trainers (Value = $27)
TT DB-BW Fusion Fat Loss (Value = $24.99)
Turbulence Training Hot Zone Fat Loss Program (Value = $27)
TT Bodyweight Athlete Training Manual (Value = $27)
TT for Muscle 8-Week Workout (Value = $19.99)
TT for Female Strength (Value = $24.99)
And here are just a few of the upcoming additions:
New Bodyweight Workouts
New Beginner Fat Loss Workouts
New Advanced Fat Loss Workouts
A new workout each month - guaranteed.
In-depth reports on reducing stress & anxiety, and improving your health.
Don't forget: I'll be adding at least one new program per month based on recommendations from you and all my readers.
"First I want to say thanks for your tireless attention whenever I email a question about anything. There is always a quick response. Secondly: I LOVE the work outs you develop. It saves me so much time as a trainer. I work mostly with older women, and when I have a young male client I am typically stumped for some good variety. I simply open my TT Membership folder and can quickly find a program that is safe and effective. They feel they got their money's worth after a session and the intervals are fun for them. Most clients have never heard of them. Thanks for all you do for us trainers Craig."
Diane Holden-- Certified Personal TrainerNational Strength and Conditioning Association
"Thanks Craig, the Membership is great. Never have I seen anything like this. I have already downloaded Get Lean and Beginner Fat Loss Tips and glanced through them, some really good stuff. I'm planning on printing out most of these and having a "CB" section in my fitness library." Keith Suthammanont, Brooklyn
"Wow, Craig, thank you for making the Membership available. That is an ABSOLUTELY INCREDIBLE amount of information for such a price. It's practically a lifetime's worth of information and workouts. But, since things do develop over time, we can get a future renewal at an even better price. I already know I will be renewing next year. Aside from that, people need to know that your information is top notch; it's accurate, scientifically-based, and effective. Thanks again, Craig; I look forward to reading and rereading all of the manuals, and to seeing those future updates!"
Chris Correia Cloquet Taekwondo Cloquet, MN
The Turbulence Training Membership is the best investment a personal trainer can make in their future. After all, what can trainers do when their clients decide to start training on their own - or worse, switch to another trainer - because their training programs are no longer doing the job?
"I must tell you that the Membership has helped me tremendously not only for myself but as a personal trainer. I have purchased a lot of books, workout programs, etc., and your programs are awesome! I know I've told you this before but you definitely over deliver on all of your programs. The Membership was by far the BEST investment I ever made!...honestly. Thank you so much for making this available."
Georgette Pann, CPT,CSN,LPTA
"You told me that when I started out my fitness consulting business and started using your TT systems that I would become the #1 trainer on the Isle of Man. I agreed with you but did not think that my success would be so quick! Thanks Craig, I owe you big time."
Andy Wallis
"If anyone, anywhere, for any reason is desiring answers/solutions and help, in order to gain results on fat loss-muscle gains-strength-flexibility. If anyone is concerned with time restriction, confusion and a feeling of not knowing what is and what isn't real, when it comes to fitness, health and nutrition. If one has no time to make a "second career" out of training!! Please, please, do yourself a favor: Pull out that credit card and invest into simplicity, fun and results! Invest into Turbulence Training! It just works. I have used it. I have recommended it and every single individual has thanked me, sincerely. Pure gratitude to you Craig. Thank you."
Isabelle Lorca, Personal Trainer, Beverly Hills
If you bought each manual and program separately, it would cost you over $3000.
But you will get all of the manuals for less than 1/10th of the price...and even less if you are a previous customer --- email me for your discount link.
Here's the complete list of all the manuals, advanced training articles, and e-books that you will get with the Turbulence Training Membership (and remember, I'm adding at least 1 new program per month - the value of all the monthly workouts alone is over 200 dollars for the year!):
My Turbulence Training Reports
Turbulence Training for Fat Loss
1 Hour Turbulence Training Audio Interview
Turbulence Training 6-Month Bodyweight Manual
Turbulence Training For Mass
Turbulence Training for Women
The Intermediate Turbulence Training Beach Body program
The Advanced Turbulence Training Beach Body program
Turbulence Training for Firefighters
Turbulence Training for Police Officers
Turbulence Training: Hot Zone Fat Loss Program
Monthly Turbulence Training Workouts
September 2005: 4-Week Fat Loss Plan
October 2005: Original 4-Week Bodyweight Workout
November 2005: Barely Legal 4-Week Mass-Gain Workout
December 2005: Ultimate Holiday Fat Loss Workout
January 2006: Fat Loss in a Busy Gym Workout
February 2006: Fusion Fat Loss Workout
March 2006: Turbulence Training for Athletes
April 2006: Fusion Muscle Building Workout
May 2006: How to Gain 15 lbs of Lean Mass
June 2006: TT Hardcore Fat Loss Workout
July 2006: TT Summertime Bodyweight Workout
August 2006: TT for Women 4-Week Workout
Sept. 2006: TT For Muscle 8-Week Workout
Oct. 2006: TT DB-BW Fusion Fat Loss Workout
Nov. 2006: TT for Female Strength
My Workout Manuals
The Beginner's Guide to Fat Loss
The Get Lean Manual
The Executive Lifestyle Manual
Other Female Training Manuals
The Secrets of Female Strength & Conditioning
ShapeShift - How to Develop the Athletic Look
The Simple Way to Lose Weight
The Executive Lifestyle Manual for Women
Get Lean for Women
Other Collaborations & Bonus Reports
Mission: Abdominals - by Tom Venuto
Boost Your Testosteron - by Christian Finn
Strength Coach Interrogations - by Alwyn Cosgrove
Advanced Training Articles
How to Determine Exercise Selection & Exercise Order
The Best Number of Sets for Muscle Gain, Fat Loss, & Females
The Science of Repetitions
Program Design Critique
Program Design Lesson
Athlete Manuals
The Rugby Speed Manual
The Rugby Strength Manual
The Rugby Pre-Season Speed and Interval Workouts
Young Male Alpine Ski Strength Program
Young Beginner Female Basketball Strength Program
Young Advanced Male Rugby Strength Program
The New Young Athlete - 8 Week Mass Gain Program
Strength & Bodybuilding Workouts
4-Week Advanced Bodybuilding Program
Weekend Warrior: Get Buff While Becoming a Better Downhill Skier
How to Bench Without Shoulder Pain
Max Your Bench Press: Part A (Weeks 1-12 )
Max Your Bench Press: Part B (Weeks 13-24)
Click HERE to order
"Dear Craig, Since I ordered the Pass to your products I am working my way through your materials. And what a huge amount of information it is! I am more than impressed and satisfied! Turbulence Training is one of the most time-efficient, comprehensive and practical approaches to training I have come across yet. And I am no newbie to training."
Thomas Brenninger
"Craig, the Turbulence Training Reports are nothing less than outstanding. You've literally taken the best science and mixed in your own experience to create one of the most powerful training systems I've come across, and you know I've done a little bit of reading myself. Most programs that people follow are done on certain level of faith that the "expert" knows what he's talking about. In the reports, not only do you demonstrate your expertise in manipulating body composition or building muscle in the shortest time possible, but you have the research to back it up. The research update on nutrition by itself is worth the price. That alone allows your client to proceed with the utmost confidence in the training program, and that means guaranteed success. Oh, and by the way, you need to charge more. The reports are too valuable to just give away at the current price."
Bill Hartman, CSCS, PT
"Hi Craig. On Sunday I had some fitness training for Ontario Rugby which went very well. I found that the training I have done has payed off greatly. The first part was a triple jump, I jumped a first jump of 7 foot 9 inches second 7 5. The only person close was a 7 5. Next was the sprint, over all I was the fastest and in accleration I was pretty much the same as everyone. I finished the 35 meter sprint in 4.80 seconds. The bench press went well but there were 2 weights to choose from was 100 pounds or 200, the hundred was too easy but the two hundred was too much. The last was a fitness run, which went really well out of a possible 900m I was at 730m or 735m. I found that this training has worked so well. Last year I was the smallest one at this fitness test but this year I was the same size as almost all the Ontario players if not bigger than some. I d just like to say thanks in helping me achieve all this."
Tom Rose, Toronto
"The Pass has allowed me to better serve my clients, and it allows me to give them the most current and most accurate information out there on training and nutrition."
Joe Hallman
"I just wanted to send you a quick progress update. I finished TT Workout #1 (Get Lean! pg 35) and I've lost 12 lbs in 4 weeks! Today was the first 'Workout A' from TT Workout #2, and I think I jumped in with a little too much zeal - as you might imagine, my motivation is thru the roof - I used d.b.'s that were a little too heavy for the forward and backward lunges, and I'm limping from both legs, but it's a 'good' limp. No sweat! Thanks Craig, and have a great week." Chuck Fager
"You have been a tremendous source of information and inspiration. Your principles and ideas have helped me make gains in my overall fitness level. Your ideas are refreshing and easy to follow, in an industry that seems to want to stick to the same guidelines. The Turbulence Training report and workouts not only offer a great workout, but also reduces the time in the gym, with the same if not better results than the typical 2 hour workouts, that a father of three needs. In addition, Craig has been instrumental to me and my hockey training. I play in a competitive adult league that can get a bit fierce. The conditioning ideas, specifically the interval training gets me in prime playing shape and can constantly be tweaked to various fitness levels. Thanks for all your hard work and dedication to this field. You are a welcome voice for me and anyone I have shared your ideas with."
Scott Kurland, NYC
"Craig, I am so impressed with how you conduct your business, your professionalism, quality and responsiveness is really unequaled. You are truly the best kept secret in the fitness world."
Bobby Logan, CT
"The pass is worth it just to be able to get input from you."
Kevin Larabee
Once I receive your order, I will email you the link to the Turbulence Training Membership and your password. You will then have 1 year of access to all of my manuals and the monthly updates. I guarantee that you will be blown away by the amount of training info in the Pass. And if you ever have any questions or program suggestions, just let me know.
Click HERE to order
Sincerely,
Craig Ballantyne, CSCS, M.Sc.
Author, Turbulence Training
P.S. Every time I release a new product into the membership section...
I hear from other trainers that I'm giving away TOO much. It bugs them to see the value of my Membership go up and up and up, while the price remains so low. Someday I might just let their pressure get to me and increase the price...so lock your membership in today!
Click HERE to order
P.P.S. Previous customers...Get a huuuuge discount on the Turbulence Training Membership...email me for your details.
Sunday, November 12, 2006
Social support and your circle of influence
I'm writing this from west palm beach, just putside the hotel entrance at 7am - its beautiful out already, and I suppose I couild get used to it here.
This weekend I've been hanging around Ryan Lee as he is hosting the seminar.
Ryan, for those of you that don't know, helps thousands and thousands of people with his sites and dvd's, etc. He is all aboot helping - and doing so in large numbers.
So for me, and others in the "helping professions", its important to have guys like Ryan in our social support group - because he shows us its possible to help a lot more people than we would otherwise believe.
Someone might train 30 people in a week and think that's great (it is by the way), but if they've never met ryan, they might not know that its possible to help 300, 3000, or 30,000 people in a week. Without guys like Ryan I wouldn't be able to think as big (or help as big) as I do.
Well goodie for you Craig,
But what's this all mean for your fat loss goals, you might be thinking.
The answer?
It all comes down to your social support and the circle of people that you surround yourself with.
If you want to lose 10, 20, or 30 pounds of fat, and you only hang around people that are happy to lose a pound and then celebrate at Taco Bell, then you're not going to reach your goals.
But, if you surround yourselves (online and offline) with people that have been there and done that, as well as people that are focused on achieving the same goals, well then don't you think you'll have a better chance of succeedding?
I actually know that you will.
Science shows that you will.
So look for these opportunities to hang around others that will bring out the best in you.
Coming soon, you'll have the best opportunity to do just that - in ther new tt membership site.
If you sign up now, you'll get the best deal possible that will carry forward into the new site.
I look forward to it, and hope you do as well.
CB
7-Day Guide for Fat Loss
A fat loss program is 168 hours per week. Not just the 3 hours per week when you are exercising.
Your results are determined by what you do in all of the 168 hours of each week. Remember that each time you shop for food, prepare your lunch for the next day, and open the fridge.
By making it a lifestyle, my success stories (see below), are able to lose fat week in and week out.
Here are everyone's tips for the next 7 days to move towards lifelong healthy habits...towards living the Turbulence Training lifestyle.
Monday
In today's TT workout, choose an alternative form of interval cardio for this workout. For example, if you are a beginner, and you have been using only the elliptical machine for cardio, try and use a better piece of equipment such as the treadmill or the stationary cycle - or even get outside and walk some hills.
This is called cross-training and helps avoid overuse injuries caused by doing the same thing over and over again when you aren't prepared for it.
If you are advanced, try some of the bodyweight circuits. I recommend Phase 2 of the 6-Month Bodyweight Manual for some of the best fat-blasting bodyweight circuits.
Tuesday
30 minute of activity. Could be more bodyweight circuits or your favorite outdoor spring activity. Just stay active and avoid the couch!
Wednesday
Add the exercise of the week to today's TT workout. This week, try the Elevated Pushup (found here). This can be done kneeling for beginners. Add this at the end of your workout before your intervals. Do 8 reps for one side, rest 15 seconds, then 8 for the other. Rest 30 seconds then repeat 2 more times.
Thursday
30 minutes of activity followed by some spring cleaning for your pantry. Clean it out and get rid of the junk. Throw it out. That's where garbage food belongs. In the garbage. Don't buy it again. Halloween candy goes there too. If you haven't eaten it by now, it's not worth it!
Yes, you'll probably find yourself looking through your cupboards for a tasty snack on Saturday afternoon or Monday night, just like I do, but if we don't have it on hand, we can't eat it.
After you have cleaned out your pantry, prepare a healthy shopping list. Complete a 7-day food entry and review the results to help you organize your shopping list.
Friday
Finish your last TT workout for the week. Have some fun at the end. Add a set of your favorite exercise (biceps curls, abs, whatever - just for fun).
Saturday
30 minutes of exercise with your Social Support Group. Swap recipes at the same time. Bring home something new to put in your healthy cooking arsenal.
And share this article with your group:
Fat Loss Nutrition & Motivation Secrets
Sunday
Plan, shop, and prepare.
People - Get the sugar out of your grocery list!
Each time I go grocery shopping, I can't believe the number of overweight people walking out with processed snacks, tubs of fruit "drink" (not even fruit juice), processed cereals, and not a single REAL food to be found.
I think one guy there must live off Doritos, Fruit Drink, soda, and popcorn.
Please, take your grocery shopping to the next level. Buy REAL food.
And add a new vegetable to dinner tonight - bok choy, asparagus, orange peppers, whatever. Make sure to include 1 new fruit and 1 new vegetable in your grocery list.
Here's an article on how to get the most nutrients from your prepared vegetables
Maximize your nutrition for optimal results,
CB
Here are some TT Success Stories...
"Hi Craig - just to let you know a few things. First, I LOVE your program. In just under two weeks, I have already started seeing definition that has been my goal for as long as I have been working out (a LONG time); second, I love your interaction with your website and your program - that speaks more than just about anything as far as your commitment and dedication and belief; and thirdly, I tell everyone I know about it in hopes of getting them as excited as I am. Well, just wanted to let you know - gotta go now and do my TT workout! Keep up the GREAT work, and thanks!"
Susan Siceloff
"Thanks Craig for the phenomenal package. As a semi-successfull trainer in Milwaukee, I feel I have the tools to get me to that elite level. I can't wait to try these workouts myself as well as on my clients. Talk about getting bang for your buck!"
Nick Holtzman
"Craig, I've been using Turbulence Training since July. It has helped me gain strength and flexibility and I use the body weight program for my cardio, both of which have helped me lose 21 pounds and 10% body fat. I look forward to your daily newsletters and tips and like the manuals you produce. Thanks for your help with my health and fitness."
Ron O'Connell
"Turbulence Training is perfect for anyone looking to get into phenomenal shape without utilizing fancy equipment. This is an easy to follow program with plenty of great information to keep you on track. You can not go wrong with any of Craig's programs."
Jeff Fellure, MS, CSCS, PES
"I have only been using TT a few short weeks, but I am already seeing results. I'm gaining strength and endurance while toning up and building muscle, plus the variety keeps me motivated. Thanks."
Lynne Krulich
"I purchased Turbulence Training about 5 months ago and the 6 month bodyweight manual. I was looking for something different other than traditional weight training exercises. I can remember thinking at the time that the bodyweight training didn't look very hard and I wondered whether I would get a sufficiently intense workout just from that form of training. Anyway I decided to try them and I can't believe how effective they are. What I love about them is the intensity of the workout combined with time efficiency and you don't need to visit a gym to do it. To get really great benefits from training I have been using 4 weeks of body weight training and then switching to one of your other weight training packages eg TT for fat loss. I have been increasing my strength and developing more definition. There is almost an endless choice of workouts to keep me motivated and forcing my body to adapt to a new change every 4 weeks. It is one of the best investments anyone could choose to improve their health and fitness. I also love the constant updates you provide via your newsletter. P.S. I live in Australia and many people attending the gym I go to are doing the same old traditional workouts, particularly the females (no weights, only long slow cardio). I actually feel sorry for them (the guys included) because I've been there and done that & it wasn't very effective. Now I have TT and it makes all the difference."
Joy Dondey
To get your TT manual, go to:
www.TurbulenceTraining.com
You'll also get a special report on the Dark Side of Cardio, as well as tomorrow's special newsletter entitled, "What's Wrong With Your Workout?"
Your results are determined by what you do in all of the 168 hours of each week. Remember that each time you shop for food, prepare your lunch for the next day, and open the fridge.
By making it a lifestyle, my success stories (see below), are able to lose fat week in and week out.
Here are everyone's tips for the next 7 days to move towards lifelong healthy habits...towards living the Turbulence Training lifestyle.
Monday
In today's TT workout, choose an alternative form of interval cardio for this workout. For example, if you are a beginner, and you have been using only the elliptical machine for cardio, try and use a better piece of equipment such as the treadmill or the stationary cycle - or even get outside and walk some hills.
This is called cross-training and helps avoid overuse injuries caused by doing the same thing over and over again when you aren't prepared for it.
If you are advanced, try some of the bodyweight circuits. I recommend Phase 2 of the 6-Month Bodyweight Manual for some of the best fat-blasting bodyweight circuits.
Tuesday
30 minute of activity. Could be more bodyweight circuits or your favorite outdoor spring activity. Just stay active and avoid the couch!
Wednesday
Add the exercise of the week to today's TT workout. This week, try the Elevated Pushup (found here). This can be done kneeling for beginners. Add this at the end of your workout before your intervals. Do 8 reps for one side, rest 15 seconds, then 8 for the other. Rest 30 seconds then repeat 2 more times.
Thursday
30 minutes of activity followed by some spring cleaning for your pantry. Clean it out and get rid of the junk. Throw it out. That's where garbage food belongs. In the garbage. Don't buy it again. Halloween candy goes there too. If you haven't eaten it by now, it's not worth it!
Yes, you'll probably find yourself looking through your cupboards for a tasty snack on Saturday afternoon or Monday night, just like I do, but if we don't have it on hand, we can't eat it.
After you have cleaned out your pantry, prepare a healthy shopping list. Complete a 7-day food entry and review the results to help you organize your shopping list.
Friday
Finish your last TT workout for the week. Have some fun at the end. Add a set of your favorite exercise (biceps curls, abs, whatever - just for fun).
Saturday
30 minutes of exercise with your Social Support Group. Swap recipes at the same time. Bring home something new to put in your healthy cooking arsenal.
And share this article with your group:
Fat Loss Nutrition & Motivation Secrets
Sunday
Plan, shop, and prepare.
People - Get the sugar out of your grocery list!
Each time I go grocery shopping, I can't believe the number of overweight people walking out with processed snacks, tubs of fruit "drink" (not even fruit juice), processed cereals, and not a single REAL food to be found.
I think one guy there must live off Doritos, Fruit Drink, soda, and popcorn.
Please, take your grocery shopping to the next level. Buy REAL food.
And add a new vegetable to dinner tonight - bok choy, asparagus, orange peppers, whatever. Make sure to include 1 new fruit and 1 new vegetable in your grocery list.
Here's an article on how to get the most nutrients from your prepared vegetables
Maximize your nutrition for optimal results,
CB
Here are some TT Success Stories...
"Hi Craig - just to let you know a few things. First, I LOVE your program. In just under two weeks, I have already started seeing definition that has been my goal for as long as I have been working out (a LONG time); second, I love your interaction with your website and your program - that speaks more than just about anything as far as your commitment and dedication and belief; and thirdly, I tell everyone I know about it in hopes of getting them as excited as I am. Well, just wanted to let you know - gotta go now and do my TT workout! Keep up the GREAT work, and thanks!"
Susan Siceloff
"Thanks Craig for the phenomenal package. As a semi-successfull trainer in Milwaukee, I feel I have the tools to get me to that elite level. I can't wait to try these workouts myself as well as on my clients. Talk about getting bang for your buck!"
Nick Holtzman
"Craig, I've been using Turbulence Training since July. It has helped me gain strength and flexibility and I use the body weight program for my cardio, both of which have helped me lose 21 pounds and 10% body fat. I look forward to your daily newsletters and tips and like the manuals you produce. Thanks for your help with my health and fitness."
Ron O'Connell
"Turbulence Training is perfect for anyone looking to get into phenomenal shape without utilizing fancy equipment. This is an easy to follow program with plenty of great information to keep you on track. You can not go wrong with any of Craig's programs."
Jeff Fellure, MS, CSCS, PES
"I have only been using TT a few short weeks, but I am already seeing results. I'm gaining strength and endurance while toning up and building muscle, plus the variety keeps me motivated. Thanks."
Lynne Krulich
"I purchased Turbulence Training about 5 months ago and the 6 month bodyweight manual. I was looking for something different other than traditional weight training exercises. I can remember thinking at the time that the bodyweight training didn't look very hard and I wondered whether I would get a sufficiently intense workout just from that form of training. Anyway I decided to try them and I can't believe how effective they are. What I love about them is the intensity of the workout combined with time efficiency and you don't need to visit a gym to do it. To get really great benefits from training I have been using 4 weeks of body weight training and then switching to one of your other weight training packages eg TT for fat loss. I have been increasing my strength and developing more definition. There is almost an endless choice of workouts to keep me motivated and forcing my body to adapt to a new change every 4 weeks. It is one of the best investments anyone could choose to improve their health and fitness. I also love the constant updates you provide via your newsletter. P.S. I live in Australia and many people attending the gym I go to are doing the same old traditional workouts, particularly the females (no weights, only long slow cardio). I actually feel sorry for them (the guys included) because I've been there and done that & it wasn't very effective. Now I have TT and it makes all the difference."
Joy Dondey
To get your TT manual, go to:
www.TurbulenceTraining.com
You'll also get a special report on the Dark Side of Cardio, as well as tomorrow's special newsletter entitled, "What's Wrong With Your Workout?"
Friday, November 10, 2006
Chin-up Max Workout
6-minute workout this morning...
Did some drills from the Inside-Out Upper Body Warmup DVD, including some wrist mobilization exercises (very helpful for those of us that type all day).
1 set light pulldowns, 1 set 6 pushups, 3 minute rest.
19 chinups
1 up from last week. Not bad. Hopefully hit 20 next Saturday.
****
Now, while I was in the gym I had the pleasure of watching a gym novice squat on the BOSU ball. Brutal. Whoever taught him this exercise should have to give the man's money back and be sentenced to attend a seminar by a coach that knows what they are doing.
The poor guy was weebling and wobbling all over the place. But he didn't fell down. He had his 12 pound dumbbells in his hands and was hanging on for dear life.
I know I should ignore this stuff but it irritates me to no end. In 2 months from now the guy might be using 15 pound dumbbells, but he probably won't be any stronger, or have any more body control, or have lost any fat (which I would bet was the #1 reason he was at the gym in the first place).
Bottom line:
a) Stick to the basics.
b) Master your form with bodyweight exercises first.
c) Then add weight as appropriate.
If you feel the need to squat on a wobbly board, see point a.
cb
Did some drills from the Inside-Out Upper Body Warmup DVD, including some wrist mobilization exercises (very helpful for those of us that type all day).
1 set light pulldowns, 1 set 6 pushups, 3 minute rest.
19 chinups
1 up from last week. Not bad. Hopefully hit 20 next Saturday.
****
Now, while I was in the gym I had the pleasure of watching a gym novice squat on the BOSU ball. Brutal. Whoever taught him this exercise should have to give the man's money back and be sentenced to attend a seminar by a coach that knows what they are doing.
The poor guy was weebling and wobbling all over the place. But he didn't fell down. He had his 12 pound dumbbells in his hands and was hanging on for dear life.
I know I should ignore this stuff but it irritates me to no end. In 2 months from now the guy might be using 15 pound dumbbells, but he probably won't be any stronger, or have any more body control, or have lost any fat (which I would bet was the #1 reason he was at the gym in the first place).
Bottom line:
a) Stick to the basics.
b) Master your form with bodyweight exercises first.
c) Then add weight as appropriate.
If you feel the need to squat on a wobbly board, see point a.
cb
Muscle-Gainers - Read this!
this is an excellent interview with a true "muscle-gaining guinea pig". I had the chance to talk to John Alvino, the interviewee, in early October and he told me training and nutrition stories i couldn't believe. Hardcore, serious, musclebuilding legends.
Click HERE for the Full interview
Click HERE for the Full interview
Hot Zone Training
Each week I train a couple of guys that work in the banking industry. These guys often work 15 hours per day during the work and have young children, so they only get a chance to see me for a workout once per week.
And that means I have to make it count.
Fortunately, their A-type personalities make it easy for them to get results...as they are committed, focused, and ready-to-go when they hit the gym.
So how do I make the workout as effective as possible? Well, as I mentioned in one of my Advanced Training Article series, I focus on 4 training "hot zones":
Back of Legs
Upper Back
Chest
Abdominals
Take care of these areas by using multi-muscle exercises, and you'll strengthen the entire body in about 15 minutes. In fact, with the right exercise selection, you can train the entire body in 2 moves.
Here's how our workouts generally unfold.
Like with anyone else, we start with a bodyweight exercise warm-up, always starting with some form of the overhead squat.
Overhead squat (holding a band or broomstick)
Pushup
Lunge (holding 1 second at the bottom)
Inverted Row
These 4 exercises prepare the muscles of the 4 hot zones for more intense exercise. Next, we move on to traditional TT supersets.
1A) DB Squat (great for getting the legs & upper back)
1B) Decline Pushup (also hits the abs)
Tip: Increasing the width of the squat stance allows the lifter to push the hips back more, and allows you to get more work and results for the glutes and hamstrings.
B1) DB Row
B2) Partner Assisted Glute Ham Raise
Tip: You can substitute the Back Extension on the ball or the Ball Glute-ham Raise if you train by yourself. Both exercises are found in the 6-month bodyweight training manual here.
And now, from here to the end of the session, everything else is "gravy". We'll do Pullups, DB Split Squats, the Ab Wheel, Chins, and Dips, just to name some of our "go-to" exercises. Even some arms at the end for fun. You always have to have a little fun - and it's a nice reward for getting through the evil Split Squats.
But again, if you don't have a lot of time but you need a total body workout, all you need to do is make sure you hit those 4 "hot zones" in your session.
Making training simpler, yet more effective,
CB
Here's more training info...
For more information on setting up your training programs, or to learn why I set my programs up the way I do, check out the TT Membership Pass. You'll get access to every single Turbulence Training manual I've written, plus bonus 12-week programs that I write for my clients. Plus, you'll get access to my Advanced Training Article Series.
It's a whole Personal Trainer Certification, without the multiple-choice test at the end...but a lot cheaper too, especially for previous TT customers.
"Since many people are always asking about a good program for goal X, I thought I'd throw out my opinion on Craig's Turbulence Training Membership Pass. Echoing others here, the TT Pass is a freakin' steal. Craig charges virtually nothing and you get access to dozens of workouts, articles, and information, including different ones for different goals (athletes, pre-season, fat-loss, muscle gains). Plus (and this is a BIG plus), the dude is extremely prompt about answering e-mails. Not to mention very much no-BS and to the point."
Qaiser Wairich, Chicago, IL
"I also wanted to let you know that I dropped 5lbs based on your articles and programs and kept it off for 3 weeks now (I'm 5'7 and now a strong 130lbs)... I am a health-knowledge "junkie" and have bought hundreds of e-books and print books and bought at least a dozen workout programs but this is the best structured and planned program I have come across to date. The simplicity and organization of the programs make the workouts manageble and fun and because you get results fast and you are motivated to continue on - changing and progressing day after day. It is an addiction to workout now and feel healthy... On behalf of so many afraid or too lazy to speak up I would like to say thank you!!"
Nadia Dedic
For more information on your TT membership, and access to all of my manuals and advanced training articles, click here.
And that means I have to make it count.
Fortunately, their A-type personalities make it easy for them to get results...as they are committed, focused, and ready-to-go when they hit the gym.
So how do I make the workout as effective as possible? Well, as I mentioned in one of my Advanced Training Article series, I focus on 4 training "hot zones":
Back of Legs
Upper Back
Chest
Abdominals
Take care of these areas by using multi-muscle exercises, and you'll strengthen the entire body in about 15 minutes. In fact, with the right exercise selection, you can train the entire body in 2 moves.
Here's how our workouts generally unfold.
Like with anyone else, we start with a bodyweight exercise warm-up, always starting with some form of the overhead squat.
Overhead squat (holding a band or broomstick)
Pushup
Lunge (holding 1 second at the bottom)
Inverted Row
These 4 exercises prepare the muscles of the 4 hot zones for more intense exercise. Next, we move on to traditional TT supersets.
1A) DB Squat (great for getting the legs & upper back)
1B) Decline Pushup (also hits the abs)
Tip: Increasing the width of the squat stance allows the lifter to push the hips back more, and allows you to get more work and results for the glutes and hamstrings.
B1) DB Row
B2) Partner Assisted Glute Ham Raise
Tip: You can substitute the Back Extension on the ball or the Ball Glute-ham Raise if you train by yourself. Both exercises are found in the 6-month bodyweight training manual here.
And now, from here to the end of the session, everything else is "gravy". We'll do Pullups, DB Split Squats, the Ab Wheel, Chins, and Dips, just to name some of our "go-to" exercises. Even some arms at the end for fun. You always have to have a little fun - and it's a nice reward for getting through the evil Split Squats.
But again, if you don't have a lot of time but you need a total body workout, all you need to do is make sure you hit those 4 "hot zones" in your session.
Making training simpler, yet more effective,
CB
Here's more training info...
For more information on setting up your training programs, or to learn why I set my programs up the way I do, check out the TT Membership Pass. You'll get access to every single Turbulence Training manual I've written, plus bonus 12-week programs that I write for my clients. Plus, you'll get access to my Advanced Training Article Series.
It's a whole Personal Trainer Certification, without the multiple-choice test at the end...but a lot cheaper too, especially for previous TT customers.
"Since many people are always asking about a good program for goal X, I thought I'd throw out my opinion on Craig's Turbulence Training Membership Pass. Echoing others here, the TT Pass is a freakin' steal. Craig charges virtually nothing and you get access to dozens of workouts, articles, and information, including different ones for different goals (athletes, pre-season, fat-loss, muscle gains). Plus (and this is a BIG plus), the dude is extremely prompt about answering e-mails. Not to mention very much no-BS and to the point."
Qaiser Wairich, Chicago, IL
"I also wanted to let you know that I dropped 5lbs based on your articles and programs and kept it off for 3 weeks now (I'm 5'7 and now a strong 130lbs)... I am a health-knowledge "junkie" and have bought hundreds of e-books and print books and bought at least a dozen workout programs but this is the best structured and planned program I have come across to date. The simplicity and organization of the programs make the workouts manageble and fun and because you get results fast and you are motivated to continue on - changing and progressing day after day. It is an addiction to workout now and feel healthy... On behalf of so many afraid or too lazy to speak up I would like to say thank you!!"
Nadia Dedic
For more information on your TT membership, and access to all of my manuals and advanced training articles, click here.
Thursday, November 09, 2006
Let Me Make Your Life Easier
There's a lot of good blogs out there you should be reading.
But who has time to waste checking 10 different sites everyday?
No one. (well thats not true, apparently anyone that works 9-5 with internet access has the time, but that's another set of statistics).
You've probably heard of RSS and how you should be using it...but if you're like most people, you probably freak out when new technology comes around.
So here are the steps to learn how to use RSS and save time checking blogs everyday...with RSS, the blogs come to you.
Step 1) Go to Google.
2) search for "RSS Reader"
3) Download a free RSS Reader.
4) Go to your favorite blogs and websites, find their RSS or XML Feed Buttons.
5) Right click on the feed button, and "Copy as shortcut"
6) Open your RSS Reader and click "Add"
7) The RSS or XML feed should be entered. If its not, paste it into the appropriate area.
8) That's pretty much it.
9) Repeat for all of your favorite blogs.
Now, whenever Alwyn Cosgrove makes a post, your RSS reader will alert you. You can open your RSS reader and read what he has to say, without ever going to his blog.
On the downside, you'll probably end up doing this with every site that you find interesting and that also has an RSS reader, and you'll end up spending an hour a day reading blogs.
For some good blogs to start with, see my links on the right hand side of this blog (Scroll down a little).
CB
Now
But who has time to waste checking 10 different sites everyday?
No one. (well thats not true, apparently anyone that works 9-5 with internet access has the time, but that's another set of statistics).
You've probably heard of RSS and how you should be using it...but if you're like most people, you probably freak out when new technology comes around.
So here are the steps to learn how to use RSS and save time checking blogs everyday...with RSS, the blogs come to you.
Step 1) Go to Google.
2) search for "RSS Reader"
3) Download a free RSS Reader.
4) Go to your favorite blogs and websites, find their RSS or XML Feed Buttons.
5) Right click on the feed button, and "Copy as shortcut"
6) Open your RSS Reader and click "Add"
7) The RSS or XML feed should be entered. If its not, paste it into the appropriate area.
8) That's pretty much it.
9) Repeat for all of your favorite blogs.
Now, whenever Alwyn Cosgrove makes a post, your RSS reader will alert you. You can open your RSS reader and read what he has to say, without ever going to his blog.
On the downside, you'll probably end up doing this with every site that you find interesting and that also has an RSS reader, and you'll end up spending an hour a day reading blogs.
For some good blogs to start with, see my links on the right hand side of this blog (Scroll down a little).
CB
Now
Friday Workout - a day early
I am flying to west palm beach, F-L-A, tomorrow, and won't have time to train, so -'m fitting in tomorrows workout today.
1) Bench (3x1, 3x5)
2a) Front Squat (3x7)
2b) RDL (3x8)
3a) Suitcase DL (3x10)
3b) Back Ext (3x10)
For the bench press, I was doing a single heavy repetition for a 3-bpard press followed immediately by a 5 reps of flat bench using a lower weight. I used 275 and 225 respectively.
CB
Finally, Ferruggia
Finally, the strength coach to other strength coaches, the rock star of training athletes, Jason Ferruggia now has a blog up. Hopefully he will post his workouts on his site.
If you want, "Politically Incorrect, Hardcore Training Information For Coaches, Trainers, Athletes and Hardgainers", go here:
http://www.jasonferruggia.blogspot.com/
I know I will,
CB
If you want, "Politically Incorrect, Hardcore Training Information For Coaches, Trainers, Athletes and Hardgainers", go here:
http://www.jasonferruggia.blogspot.com/
I know I will,
CB
Caveman Nutrition: Should We Eat This Way?
Here's Part 1 of an in-depth nutrition interview I did way back in 2004. It's a unique perception on the whole "caveman" way of eating...in fact, some might say its the truth about how our ancestors really ate.
John Williams, Ph.D., has degrees in archaeology and anthropology. His research and fieldwork has focused on the Paleolithic and Neolithic of the "Old World", which basically means the Stone Age of Europe, Africa and Asia. John has always had an interest in nutrition, which actually works quite well within prehistoric studies, because our past was one big food quest.
CB: John, you have an interesting background. Now, let's talk about North American nutrition for gaining muscle and losing fat. What's new in nutrition approaches for athletes, fat loss, and health?
JW:
I try to stay current with nutritional literature for my own interests, but I don't want to get in over my head with respect to performance nutrition for athletes. Others like John Berardi, who make a living in this field, would be better suited to discuss the latest and greatest approaches.
I have been reading a lot about fish oil lately, and its positive effects for both overall health and positive effects on body composition. Adding a little fish oil in your diet is one of the easiest ways to boost your metabolism. Recent studies have shown that as little as 3 grams of combined EPA and DHA (both omega-3 fatty acids) can speed your metabolic rate by about 400 k/cal per day.
These long-chain fatty acids also have a host of great health benefits, including brain health, antioxidant and anti-inflammatory effects, better sugar management, and more. So by doing something as simple as popping a couple of fish oil caps with each meal, you can live a longer, leaner, brainier life!
CB: John, do you have any other superfoods that you think absolutely must be in everyone's diet?
JW:
Fish oil would be one, for the reasons given in the previous answer. Another must-have in everyone's diet is spinach. Among the leafy greens, spinach offers some of the best benefits in terms of vitamins and micronutrients. It's chock full of important phytochemicals, vitamin A, B vitamins, calcium, phosphorous, iron, folate and potassium.
But that's not all! Spinach is also one of the most alkaline foods available, which means that it helps neutralize acidic foods that are common in high protein diets. So by adding more spinach to our diet, we can alleviate a lot of stress on our muscles and bones.
I also think that most people could benefit from simply increasing their daily intake of fresh veggies and fruit. I'm not talking fruit juice or even V8, but the real deal: every color and variety of vegetables and fruit that you know of. This isn't groundbreaking news, but fresh fruit and vegetables provide an enormous amount of benefits, ranging from anti-cancer properties to improved blood lipids to increased energy.
Another food of the grain variety that I think many people would benefit from is quinoa (pronounced "KEEN-oowa"). It's a South American grain domesticated by the predecessors of the Incas that grows on a plant that looks a lot like spinach. So it's a leafy grain rather than a grass grain such as wheat and corn.
Quinoa is gluten-free, and contains none of the allergens common to grains from the grass family such as wheat, rye, barley, oats, and corn. Furthermore, quinoa contains lysine, an amino acid deficient in many grains, making it a complete protein. Quinoa is also an excellent source of calcium, magnesium, iron, phosphorus, and B vitamins. It's one of the good guys in the grain family, so pick some up next time your in a whole foods-type market.
CB: Are there any nutrition-fat loss myths that you would like to clear up?
JW:
With respect to the recent swing of the pendulum to low-carb diets, it seems that a lot of people used that as an excuse not to eat vegetables. Low carb diets certainly have their benefits for many people, but there is absolutely no excuse for avoiding a big serving of broccoli for fear of a few extra carbs. Unless it's drenched in margarine, broccoli (or insert any leafy green here) can do nothing but good.
CB: Thanks John. I believe that eating large amounts of fibrous vegetables is one of the keys to getting, and staying lean. How do you think someone should eat to get lean? Does eating to stay lean differ from getting lean?
JW:
Let me address the last question first: The ideal situation is to learn how to eat to maximize both your performance and health goals, and simply eat more or less according to how much muscle you want to gain versus how much fat you want to lose. In other words, eating to get lean and eating to stay lean would differ only in overall calories consumed.
There are certainly cases when someone would benefit from a more extreme diet like Atkins to remove years of overindulgence and bad dietary choices, but the danger is always there that the person will rebound unless they learn how to eat properly.
So, how do we eat to get (and stay) lean? I have a few simple rules, like caloric balance, sufficient protein, lots of whole veggies and fruit, no processed carbs outside of the post-workout window, balanced fats - and let's not forget the other side of the coin: activity (preferably a mixture of heavy lifting and some sort of cardio). There are certainly a lot of details within those rules, and tricks to make it work for your individual goals, but it all boils down to those simple rules.
My good friend John Berardi has spoken extensively on how some people have a tendency to replace hard lifting, and even a healthy diet, with the acquisition of knowledge. These folks have mediocre or even poor physiques, yet all of their time is spent in pursuit of the holy grail of fitness and nutrition knowledge. How many carbs does that 5.8 oz serving of artichoke have, and how will this affect insulin levels? Who cares, just eat the darn thing and go lift some heavy weights! The fact remains that it takes hard work in the gym to get a good physique, in addition to knowledge about how to lift and what to eat.
Obviously, the road goes both ways, and there are still hordes of folks out there that don't know an artichoke from a Twinkie, but the key is to not get lost in the minutia and neglect what really matters: a balanced diet and hard training.
CB: You have a Ph.D. in archaeology, and you've researched evolution and nutrition, correct? What lessons have you learned from your studies? How have we evolved to eat? Does it differ geographically?
Click here to read the rest of this long interview...as well as getting your link to Part 2.
Again, simple, whole-food healthy nutrition beats everything else,
CB
P.S. Use the TT Nutrition Guidelines & the awesome TT workouts to take your results to the next level...
"I have made huge progress since simply applying the principles in your TT program, including all of the nutrition protocols recommended by you and Dr. Chris. I have not lost that much weight in the last 11 weeks, (10 pounds) but all of it has been body fat and my BF profile has changed by 7% in 11 short weeks! Amazing to me at 48 years old. In fact I will never hit my goal of 165 pounds now because I almost have that much in LBM! New goals have been set to get to single digit BF%. And the beauty is me and my body will never be bored. I quickly signed up for the membership plan and my body never knows what the hell I'm throwing at it from one day to the next. And the October DB-BW Fusion program - BW circuits absolutely rule! Nothing will move you if you are stuck quicker than those BW intervals. Your membership plan is an incredible value that will save any trainer out there hours of time in program design. Thanks and keep it coming!"
David Churchill
Mission Viejo, CA
Click HERE to become a TT Member or email me for your discount.
John Williams, Ph.D., has degrees in archaeology and anthropology. His research and fieldwork has focused on the Paleolithic and Neolithic of the "Old World", which basically means the Stone Age of Europe, Africa and Asia. John has always had an interest in nutrition, which actually works quite well within prehistoric studies, because our past was one big food quest.
CB: John, you have an interesting background. Now, let's talk about North American nutrition for gaining muscle and losing fat. What's new in nutrition approaches for athletes, fat loss, and health?
JW:
I try to stay current with nutritional literature for my own interests, but I don't want to get in over my head with respect to performance nutrition for athletes. Others like John Berardi, who make a living in this field, would be better suited to discuss the latest and greatest approaches.
I have been reading a lot about fish oil lately, and its positive effects for both overall health and positive effects on body composition. Adding a little fish oil in your diet is one of the easiest ways to boost your metabolism. Recent studies have shown that as little as 3 grams of combined EPA and DHA (both omega-3 fatty acids) can speed your metabolic rate by about 400 k/cal per day.
These long-chain fatty acids also have a host of great health benefits, including brain health, antioxidant and anti-inflammatory effects, better sugar management, and more. So by doing something as simple as popping a couple of fish oil caps with each meal, you can live a longer, leaner, brainier life!
CB: John, do you have any other superfoods that you think absolutely must be in everyone's diet?
JW:
Fish oil would be one, for the reasons given in the previous answer. Another must-have in everyone's diet is spinach. Among the leafy greens, spinach offers some of the best benefits in terms of vitamins and micronutrients. It's chock full of important phytochemicals, vitamin A, B vitamins, calcium, phosphorous, iron, folate and potassium.
But that's not all! Spinach is also one of the most alkaline foods available, which means that it helps neutralize acidic foods that are common in high protein diets. So by adding more spinach to our diet, we can alleviate a lot of stress on our muscles and bones.
I also think that most people could benefit from simply increasing their daily intake of fresh veggies and fruit. I'm not talking fruit juice or even V8, but the real deal: every color and variety of vegetables and fruit that you know of. This isn't groundbreaking news, but fresh fruit and vegetables provide an enormous amount of benefits, ranging from anti-cancer properties to improved blood lipids to increased energy.
Another food of the grain variety that I think many people would benefit from is quinoa (pronounced "KEEN-oowa"). It's a South American grain domesticated by the predecessors of the Incas that grows on a plant that looks a lot like spinach. So it's a leafy grain rather than a grass grain such as wheat and corn.
Quinoa is gluten-free, and contains none of the allergens common to grains from the grass family such as wheat, rye, barley, oats, and corn. Furthermore, quinoa contains lysine, an amino acid deficient in many grains, making it a complete protein. Quinoa is also an excellent source of calcium, magnesium, iron, phosphorus, and B vitamins. It's one of the good guys in the grain family, so pick some up next time your in a whole foods-type market.
CB: Are there any nutrition-fat loss myths that you would like to clear up?
JW:
With respect to the recent swing of the pendulum to low-carb diets, it seems that a lot of people used that as an excuse not to eat vegetables. Low carb diets certainly have their benefits for many people, but there is absolutely no excuse for avoiding a big serving of broccoli for fear of a few extra carbs. Unless it's drenched in margarine, broccoli (or insert any leafy green here) can do nothing but good.
CB: Thanks John. I believe that eating large amounts of fibrous vegetables is one of the keys to getting, and staying lean. How do you think someone should eat to get lean? Does eating to stay lean differ from getting lean?
JW:
Let me address the last question first: The ideal situation is to learn how to eat to maximize both your performance and health goals, and simply eat more or less according to how much muscle you want to gain versus how much fat you want to lose. In other words, eating to get lean and eating to stay lean would differ only in overall calories consumed.
There are certainly cases when someone would benefit from a more extreme diet like Atkins to remove years of overindulgence and bad dietary choices, but the danger is always there that the person will rebound unless they learn how to eat properly.
So, how do we eat to get (and stay) lean? I have a few simple rules, like caloric balance, sufficient protein, lots of whole veggies and fruit, no processed carbs outside of the post-workout window, balanced fats - and let's not forget the other side of the coin: activity (preferably a mixture of heavy lifting and some sort of cardio). There are certainly a lot of details within those rules, and tricks to make it work for your individual goals, but it all boils down to those simple rules.
My good friend John Berardi has spoken extensively on how some people have a tendency to replace hard lifting, and even a healthy diet, with the acquisition of knowledge. These folks have mediocre or even poor physiques, yet all of their time is spent in pursuit of the holy grail of fitness and nutrition knowledge. How many carbs does that 5.8 oz serving of artichoke have, and how will this affect insulin levels? Who cares, just eat the darn thing and go lift some heavy weights! The fact remains that it takes hard work in the gym to get a good physique, in addition to knowledge about how to lift and what to eat.
Obviously, the road goes both ways, and there are still hordes of folks out there that don't know an artichoke from a Twinkie, but the key is to not get lost in the minutia and neglect what really matters: a balanced diet and hard training.
CB: You have a Ph.D. in archaeology, and you've researched evolution and nutrition, correct? What lessons have you learned from your studies? How have we evolved to eat? Does it differ geographically?
Click here to read the rest of this long interview...as well as getting your link to Part 2.
Again, simple, whole-food healthy nutrition beats everything else,
CB
P.S. Use the TT Nutrition Guidelines & the awesome TT workouts to take your results to the next level...
"I have made huge progress since simply applying the principles in your TT program, including all of the nutrition protocols recommended by you and Dr. Chris. I have not lost that much weight in the last 11 weeks, (10 pounds) but all of it has been body fat and my BF profile has changed by 7% in 11 short weeks! Amazing to me at 48 years old. In fact I will never hit my goal of 165 pounds now because I almost have that much in LBM! New goals have been set to get to single digit BF%. And the beauty is me and my body will never be bored. I quickly signed up for the membership plan and my body never knows what the hell I'm throwing at it from one day to the next. And the October DB-BW Fusion program - BW circuits absolutely rule! Nothing will move you if you are stuck quicker than those BW intervals. Your membership plan is an incredible value that will save any trainer out there hours of time in program design. Thanks and keep it coming!"
David Churchill
Mission Viejo, CA
Click HERE to become a TT Member or email me for your discount.
Wednesday, November 08, 2006
Monday - new Workout routine
1) Deadlift (3x3) - 372
2a) wide stance good morning (3x6)
2b) incline bench (3x8)
3a) snatch grip bb row (3x12)
3b) sledgehammer (3x15)
Cb
Wednesday Workout
First workout of day 2 in this new training phase.
1a) Power Clean (4x3) 85 kilos
1b) Overhead Squat (4x6)
2a) pistol (3xMax) 8
2b) inverted row (3x15)
3a) bb curl (3x8)
3b) bb rollout (3x10)
3c) kb 1-arm standing oh press (3x10)
Cb
1a) Power Clean (4x3) 85 kilos
1b) Overhead Squat (4x6)
2a) pistol (3xMax) 8
2b) inverted row (3x15)
3a) bb curl (3x8)
3b) bb rollout (3x10)
3c) kb 1-arm standing oh press (3x10)
Cb
Today's Bodyweight Workout
By the dozens, clients are giving up long, slow, boring cardio training and making the switch to bodyweight circuits to help them lose fat and get lean.
You too can take a break from normal cardio and intervals, and replace this portion of your training with the appropriate intensity bodyweight circuits. Or you can combine intervals and bodyweight exercises together within the same workout.
If you're looking to replace your cardio with bodyweight circuits, I generally recommend starting with Phase 2 of the 6-month manual for bodyweight circuits. That is the main conditioning phase of my 6-month TT Bodyweight Manual. And then once you are familiar with all of the exercises, then you can create your own bodyweight circuits - you are limited only by your imagination.
Here are my Bodyweight Circuit guidelines again: When putting together a BW circuit, I like to go in this order:
Squat with arms up variation (total body)
Pushup variation (upper warmup)
A lunge variation (pause at bottom to stretch psoas and rectus femoris)
A row/upper-back variation
A posterior chain exercise variation (i.e. back ext. on ball)
A total body ab exercise (i.e. Mountain Climber)
Here's a tough, advanced sample routine:
Y-Squat
Decline Pushup
Bulgarian Split Squat
Inverted Row
1-Leg RDL
Mountain Climber
You can use specific tempo for each exercise, or simply use a 1-0-1 tempo for each exercise to achieve a continuous flow with each exercise for a heart-pumping cardio effect - and this allows you to do more reps per set.
Leave the linear cardio machines for overuse injuries,
CB
P.S. For more secrets of bodyweight training...
On how to get lean and athletic with bodyweight training, and to see over 70 bodyweight exercises put into action, click over here for the Turbulence Training 6-Month Bodyweight Manual.
And don't forget the free bonuses you get with each order:
A copy of the Original 4-Week TT Bodyweight Workout
A copy of the 8-Week Bodyweight Athlete's Manual
A copy of the TT Nutrition Report from Dr. Chris Mohr
"The first time I used the bodyweight workout I used it as a 'day off' from the heavier turbulence workouts. Day off? I think not! The bodyweight workouts provide an awesome cardiovascular challenge as well as a big shock for your muscles. Don't think you can get stronger using these workouts? Think again! Don't think you can get lean using these workouts? You're wrong! They work, they're based on good science and good planning. Nice work Craig!!"
Stuart M. Phillips, Ph.D. Associate Professor Kinesiology
Exercise Metabolism Research Group McMaster University
(previous customers also get a discount on the 6-month manual - email me for details...)
You too can take a break from normal cardio and intervals, and replace this portion of your training with the appropriate intensity bodyweight circuits. Or you can combine intervals and bodyweight exercises together within the same workout.
If you're looking to replace your cardio with bodyweight circuits, I generally recommend starting with Phase 2 of the 6-month manual for bodyweight circuits. That is the main conditioning phase of my 6-month TT Bodyweight Manual. And then once you are familiar with all of the exercises, then you can create your own bodyweight circuits - you are limited only by your imagination.
Here are my Bodyweight Circuit guidelines again: When putting together a BW circuit, I like to go in this order:
Squat with arms up variation (total body)
Pushup variation (upper warmup)
A lunge variation (pause at bottom to stretch psoas and rectus femoris)
A row/upper-back variation
A posterior chain exercise variation (i.e. back ext. on ball)
A total body ab exercise (i.e. Mountain Climber)
Here's a tough, advanced sample routine:
Y-Squat
Decline Pushup
Bulgarian Split Squat
Inverted Row
1-Leg RDL
Mountain Climber
You can use specific tempo for each exercise, or simply use a 1-0-1 tempo for each exercise to achieve a continuous flow with each exercise for a heart-pumping cardio effect - and this allows you to do more reps per set.
Leave the linear cardio machines for overuse injuries,
CB
P.S. For more secrets of bodyweight training...
On how to get lean and athletic with bodyweight training, and to see over 70 bodyweight exercises put into action, click over here for the Turbulence Training 6-Month Bodyweight Manual.
And don't forget the free bonuses you get with each order:
A copy of the Original 4-Week TT Bodyweight Workout
A copy of the 8-Week Bodyweight Athlete's Manual
A copy of the TT Nutrition Report from Dr. Chris Mohr
"The first time I used the bodyweight workout I used it as a 'day off' from the heavier turbulence workouts. Day off? I think not! The bodyweight workouts provide an awesome cardiovascular challenge as well as a big shock for your muscles. Don't think you can get stronger using these workouts? Think again! Don't think you can get lean using these workouts? You're wrong! They work, they're based on good science and good planning. Nice work Craig!!"
Stuart M. Phillips, Ph.D. Associate Professor Kinesiology
Exercise Metabolism Research Group McMaster University
(previous customers also get a discount on the 6-month manual - email me for details...)
Tuesday, November 07, 2006
Tuesday Mobility Workout
Did some more exercises from the Inside-Out Upper Body Warmup DVD
Today I included some of the wrist mobility drills, as well as my favorite upper back exercises in the video, including some foam rolling.
Get the Upper Body Warmup DVD and learn MORE from Bill Hartman
Upper back and forearms are sore from Monday's deadlifting.
Tomorrow, power cleans.
CB
Today I included some of the wrist mobility drills, as well as my favorite upper back exercises in the video, including some foam rolling.
Get the Upper Body Warmup DVD and learn MORE from Bill Hartman
Upper back and forearms are sore from Monday's deadlifting.
Tomorrow, power cleans.
CB
Alwyn Cosgrove Interview: Part 2
Fat Loss Expert Reveals Nutrition & Motivational Strategies
This week, Part 2 of my interview with one of the most famous fat loss trainers in North America, Alwyn Cosgrove. I recently saw Alwyn speak at a personal trainer's seminar, and Alwyn showed study after study supporting his fat loss programs.
Today Alwyn will his approach to fat loss in greater detail.
Today he will focus on the nutrition and the psychology of weight loss.
But first, a little more about Alwyn (pronounced Allan!)...
Alwyn Cosgrove is a superstar in the world of physique transformation for men and women. He's trained champions in multiple sports and winners of multiple 12-week body transformation contests. Alwyn owns and operates a training facility in Santa Clarita, California and he's also written his own fat loss book called "Afterburn".
CB: Where do people go wrong with meal frequency when trying to lose fat?
AC:
Two primary mistakes.
One is trying to eat very little all day in a bid to keep calories low (and then blowing it every single night when they get home).
Two is actually the opposite -- putting too much faith in the "6-8 meals per day" theory.
As usual the truth is somewhere in between.
For a 200lb male eating 2400 cals per day - 6 meals is 400 calories per meal. If a couple of these meals are 200 calorie shakes - he can actually eat some decent size portions.
But for a 135lb female trying to drop a little more fat, who is eating closer to 1350 calories per day - 6 meals per day ends up being 250 cals each. It's hard to get in decent sized meals. They'd do better on 4 meals per day.
So it's a sliding scale.
Almost every new client that walks into our facility usually skips breakfast, maybe has a coffee mid-morning, eats lunch, eats nothing all afternoon and eats a big dinner. They ARE only eating two meals per day. By switching their macronutrients around a wee bit, cleaning up their diet and getting them on 4-5 feedings per day - we really do notice a difference.
CB: You have an impressive list of low-carb studies cited in your arguments. What's the take home message about this issue?
AC:
At this point - a reduced carb, higher protein diet is superior for fat loss. Period. And probably superior for health.
There are several studies comparing the SAME caloric intake of higher and lower carb diets and a) the low carb groups lost more fat and more importantly
b) there was a significantly greater client compliance with the low carb groups.
Greater client compliance is huge. This is real world value again.
I don't know the threshold that a diet becomes "low carb" at, and I'm not convinced that a diet that was 70% carbohydrate with all carbohydrate sources coming from vegetables would hurt fat loss at all. Adam Campbell of Mens Health shared a study with me that showed individuals on low carbohydrate diets tended to eat more vegetables than prior to beginning their program.
I guess a very low REFINED carbohydrate diet is what I recommend.
CB: In my opinion, the role of hormones in fat loss has been ignored. Do you do anything to manipulate hormone levels to get greater fat loss in your clients?
AC:
Insulin is the only hormone we really have control over. The main thing is keeping insulin in check. Here's how I explain it to beginners - insulin is a fat storing hormone - if we can keep our insulin levels reduced around the clock (reduced carb diet) then we can effectively increase total fat oxidation.
Obviously that's an oversimplification and elevating insulin is useful around workouts - but that's the only thing I've been concerned about.
CB: In addition to the "three keys to fat loss" that you covered in your presentation, how important are motivation and social support to success? How do you address these attributes with your clients?
AC:
Yeah - the three keys I presented are all physiological. But psychology trumps physiology every single time. There's a reason why Weight Watchers and Curves are making more money than the majority of personal trainers: Social support. And social support drives motivation.
In our center we tend to get motivated people anyway - so that's less of an issue - but one of the things we always ask is "does your family/significant other support you on this journey?"
It makes a huge difference. That's the difference between a successful trainer and an unsuccessful one.
But I'll tell you one thing without going into too much detail - switching to semi-private training increased results across the board. Probably because of group dynamics and social support.
CB: Most relatively good trainers can handle the physical components of fat loss, but how does a trainer succeed at the mental game? Any resources you can recommend? And is the "mental component/mental drive" something you can immediately tell that a client has or is missing?
AC:
Well I'd question that most trainers can handle the physical components of fat loss but I won't get into that right now.
As far as the mental component goes - my resources came from being exposed to a great coach at a young age.
We all remember the coach in our youth, who left us on the bench, or had us running laps in the rain. We also remember the coach who inspired us, picked us up and made our young lives a little better.
Which type of coach are you? That's the secret.
I instill in my clients that we are a team. I work for them. I deliver the best service I can in the position of their fitness coach. Once they put their faith in you - never betray that. But their results will increase when they realize this is a coaching relationship - not just a trainer - client.
Some very general psychological tricks: most females will only respond to positive reinforcement and don't respond at all being compared to others or to 'norms'.
Occasionally they want comparisons but generally they respond better to comparisons to themselves.
Males in general will respond better to having to "prove" themselves and always need to know "what's good? Is this a good number for me to be lifting?" etc.
Girls just don't want to be intimidated. Guys just want to be "one of the guys".
A poor coach uses the same personality when working with all his or her clients.
A good coach recognizes that his or her personality only works with certain clients.
A great coach can change his or her personality TO the client.
CB: Bottom line: How do you help someone be more disciplined - especially with their eating and their habits outside the gym?
AC:
It's an understanding of the entire picture. It's not the workout.
It's not the diet. It's not the intervals - it's the synergy between all of these things.
At any one time a client is either getting fatter or leaner. If they get fatter this week - they haven't failed - they have just found and executed the perfect system for increasing fat! All we have to do is to change that system (which we know doesn't work now) and we can't fail.
Clients have to make the mindshift that it's not about "will this piece of cake really hurt me that much?" to "is what I'm doing getting me closer to my goals or not?" Just a little shift in thinking can reap huge rewards.
Yeah it's true - if you dieted and trained all week, a glass of beer and a few chicken wings won't hurt you that much - but it damn sure isn't getting you closer to six pack abs.
One thing I really liked was John Berardi's compliance grid - where we see overall compliance to the plan, as opposed to details. It helps clients see the big picture. A 90% goal is what we shoot for.
So let's say the plan is 5 meals per day, and 3 workouts with post-workout nutrition per week. So we're looking at 38 meal opportunities.
If a client misses a meal, or doesn't eat a meal that's part of the program, then they lose a "point". Our goal is a minimum of 34-35.
It lets a client see that if they eat perfectly on Sun-Fri, but miss a couple meals on Sat, and eat a couple of cheat meals that day - in their head they were "on" the whole time.
But when we do the compliance grid we see that Sat alone cost them 5 points. So despite what they think or perceive to be happening - they are NOT compliant - just an important distinction to teach them.
CB: And finally, can you leave us with some of your best results or case studies?
AC:
I prefer to talk about average results - we all have star clients and testimonials that we can talk about. Generally across the board with a client who is doing everything right we see a consistent loss of 24 to 32 lbs of fat in our initial 16 week program. Some people out perform that, or lose more over a longer period of time.
Some do less than that - but that's a fair average that I don't mind quoting.
But I'd be remiss if I didn't mention one girl who I worked with.
This girl's brother paid for her training sessions before being shipped to Iraq. Unfortunately he never made it back.
But he'd be proud of his wee sister. She trained her ass off, gained a ton of muscle, cut 20lbs of fat in about 12 weeks and now holds the record for kills as a freshman in D1 Volleyball at Idaho.
Haley Larson - an amazing athlete - watch for her name.
CB: Alwyn, Thanks so much for your expertise and motivation.
Go here: >> Alwyn's site & more about his programs
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
P.S. You can get more of Alwyn's training advice.
>> Alwyn's site & more about his programs
(Part 1 of the interview)
This week, Part 2 of my interview with one of the most famous fat loss trainers in North America, Alwyn Cosgrove. I recently saw Alwyn speak at a personal trainer's seminar, and Alwyn showed study after study supporting his fat loss programs.
Today Alwyn will his approach to fat loss in greater detail.
Today he will focus on the nutrition and the psychology of weight loss.
But first, a little more about Alwyn (pronounced Allan!)...
Alwyn Cosgrove is a superstar in the world of physique transformation for men and women. He's trained champions in multiple sports and winners of multiple 12-week body transformation contests. Alwyn owns and operates a training facility in Santa Clarita, California and he's also written his own fat loss book called "Afterburn".
CB: Where do people go wrong with meal frequency when trying to lose fat?
AC:
Two primary mistakes.
One is trying to eat very little all day in a bid to keep calories low (and then blowing it every single night when they get home).
Two is actually the opposite -- putting too much faith in the "6-8 meals per day" theory.
As usual the truth is somewhere in between.
For a 200lb male eating 2400 cals per day - 6 meals is 400 calories per meal. If a couple of these meals are 200 calorie shakes - he can actually eat some decent size portions.
But for a 135lb female trying to drop a little more fat, who is eating closer to 1350 calories per day - 6 meals per day ends up being 250 cals each. It's hard to get in decent sized meals. They'd do better on 4 meals per day.
So it's a sliding scale.
Almost every new client that walks into our facility usually skips breakfast, maybe has a coffee mid-morning, eats lunch, eats nothing all afternoon and eats a big dinner. They ARE only eating two meals per day. By switching their macronutrients around a wee bit, cleaning up their diet and getting them on 4-5 feedings per day - we really do notice a difference.
CB: You have an impressive list of low-carb studies cited in your arguments. What's the take home message about this issue?
AC:
At this point - a reduced carb, higher protein diet is superior for fat loss. Period. And probably superior for health.
There are several studies comparing the SAME caloric intake of higher and lower carb diets and a) the low carb groups lost more fat and more importantly
b) there was a significantly greater client compliance with the low carb groups.
Greater client compliance is huge. This is real world value again.
I don't know the threshold that a diet becomes "low carb" at, and I'm not convinced that a diet that was 70% carbohydrate with all carbohydrate sources coming from vegetables would hurt fat loss at all. Adam Campbell of Mens Health shared a study with me that showed individuals on low carbohydrate diets tended to eat more vegetables than prior to beginning their program.
I guess a very low REFINED carbohydrate diet is what I recommend.
CB: In my opinion, the role of hormones in fat loss has been ignored. Do you do anything to manipulate hormone levels to get greater fat loss in your clients?
AC:
Insulin is the only hormone we really have control over. The main thing is keeping insulin in check. Here's how I explain it to beginners - insulin is a fat storing hormone - if we can keep our insulin levels reduced around the clock (reduced carb diet) then we can effectively increase total fat oxidation.
Obviously that's an oversimplification and elevating insulin is useful around workouts - but that's the only thing I've been concerned about.
CB: In addition to the "three keys to fat loss" that you covered in your presentation, how important are motivation and social support to success? How do you address these attributes with your clients?
AC:
Yeah - the three keys I presented are all physiological. But psychology trumps physiology every single time. There's a reason why Weight Watchers and Curves are making more money than the majority of personal trainers: Social support. And social support drives motivation.
In our center we tend to get motivated people anyway - so that's less of an issue - but one of the things we always ask is "does your family/significant other support you on this journey?"
It makes a huge difference. That's the difference between a successful trainer and an unsuccessful one.
But I'll tell you one thing without going into too much detail - switching to semi-private training increased results across the board. Probably because of group dynamics and social support.
CB: Most relatively good trainers can handle the physical components of fat loss, but how does a trainer succeed at the mental game? Any resources you can recommend? And is the "mental component/mental drive" something you can immediately tell that a client has or is missing?
AC:
Well I'd question that most trainers can handle the physical components of fat loss but I won't get into that right now.
As far as the mental component goes - my resources came from being exposed to a great coach at a young age.
We all remember the coach in our youth, who left us on the bench, or had us running laps in the rain. We also remember the coach who inspired us, picked us up and made our young lives a little better.
Which type of coach are you? That's the secret.
I instill in my clients that we are a team. I work for them. I deliver the best service I can in the position of their fitness coach. Once they put their faith in you - never betray that. But their results will increase when they realize this is a coaching relationship - not just a trainer - client.
Some very general psychological tricks: most females will only respond to positive reinforcement and don't respond at all being compared to others or to 'norms'.
Occasionally they want comparisons but generally they respond better to comparisons to themselves.
Males in general will respond better to having to "prove" themselves and always need to know "what's good? Is this a good number for me to be lifting?" etc.
Girls just don't want to be intimidated. Guys just want to be "one of the guys".
A poor coach uses the same personality when working with all his or her clients.
A good coach recognizes that his or her personality only works with certain clients.
A great coach can change his or her personality TO the client.
CB: Bottom line: How do you help someone be more disciplined - especially with their eating and their habits outside the gym?
AC:
It's an understanding of the entire picture. It's not the workout.
It's not the diet. It's not the intervals - it's the synergy between all of these things.
At any one time a client is either getting fatter or leaner. If they get fatter this week - they haven't failed - they have just found and executed the perfect system for increasing fat! All we have to do is to change that system (which we know doesn't work now) and we can't fail.
Clients have to make the mindshift that it's not about "will this piece of cake really hurt me that much?" to "is what I'm doing getting me closer to my goals or not?" Just a little shift in thinking can reap huge rewards.
Yeah it's true - if you dieted and trained all week, a glass of beer and a few chicken wings won't hurt you that much - but it damn sure isn't getting you closer to six pack abs.
One thing I really liked was John Berardi's compliance grid - where we see overall compliance to the plan, as opposed to details. It helps clients see the big picture. A 90% goal is what we shoot for.
So let's say the plan is 5 meals per day, and 3 workouts with post-workout nutrition per week. So we're looking at 38 meal opportunities.
If a client misses a meal, or doesn't eat a meal that's part of the program, then they lose a "point". Our goal is a minimum of 34-35.
It lets a client see that if they eat perfectly on Sun-Fri, but miss a couple meals on Sat, and eat a couple of cheat meals that day - in their head they were "on" the whole time.
But when we do the compliance grid we see that Sat alone cost them 5 points. So despite what they think or perceive to be happening - they are NOT compliant - just an important distinction to teach them.
CB: And finally, can you leave us with some of your best results or case studies?
AC:
I prefer to talk about average results - we all have star clients and testimonials that we can talk about. Generally across the board with a client who is doing everything right we see a consistent loss of 24 to 32 lbs of fat in our initial 16 week program. Some people out perform that, or lose more over a longer period of time.
Some do less than that - but that's a fair average that I don't mind quoting.
But I'd be remiss if I didn't mention one girl who I worked with.
This girl's brother paid for her training sessions before being shipped to Iraq. Unfortunately he never made it back.
But he'd be proud of his wee sister. She trained her ass off, gained a ton of muscle, cut 20lbs of fat in about 12 weeks and now holds the record for kills as a freshman in D1 Volleyball at Idaho.
Haley Larson - an amazing athlete - watch for her name.
CB: Alwyn, Thanks so much for your expertise and motivation.
Go here: >> Alwyn's site & more about his programs
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
P.S. You can get more of Alwyn's training advice.
>> Alwyn's site & more about his programs
(Part 1 of the interview)
Supplement Scams
My #1 client hit me with an email today, asking, "What do you think of a supplement called _____?" (Name removed to protect the guilty!)
Now _____ is a popular "fat burner", but let me tell you, I don't think too much of it (or any fat burner product, for that matter).
Almost every fat burner on the market is a glorified caffeine pill. And there really isn't one product on the market with a well-done, scientific study supporting it's use.
As I told my client, "You know the secrets: Hard work, done consistently, and proper nutrition.
That's all it takes to get the body you want" (which he has too, going from 210 and 20% body fat to 175 and single-digit body fat, all while reaching his top fitness level ever).
Back to supplements...I'm not convinced that there is one ingredient out there that will have a significant impact on your fat loss. Whether it's caffeine, calcium, pyruvate, chitosan, forskolin, or even my beloved Green Tea and fish oils, I don't think you'll lose any extra fat if you use these products (although Green Tea, calcium and fish oils can significantly improve your health).
So it's time to expose another myth - the myth that a supplement or ingredient can help you burn more calories and fat and help you achieve the body of your dreams. This is just not going to happen.
Buyer beware, I say. Or buyer be prepared, that's even better. Get to know the truth about these products and whether or not they will do what they say, or just burn a hole in your wallet.
And I guarantee that no one is losing body fat because of caffeine pills. No way.
Let me leave you with this. If you want to really boost your metabolism, do it with the following three steps:
1) Eat several small, protein-based, fiber-rich meals per day. For a great cookbook, get John Berardi's Gourmet Nutrition.
2) Use the Turbulence Training programs. Use your bodyweight & dumbbells to get lean and boost your calorie burning for up to 36 hours after your workout.
3) Harness the metabolism-boosting properties of interval training, and kick traditional cardio to the curb,
CB
P.S. Supplements aren't the answer.
Only hard work and discipline will work.
"Craig, 1 month in and I am sold. My eating is not great yet, but I did not miss a workout in 4 weeks. Can already feel it. I dont hit the 2K3 workout for a nother month or so...I skipped the very beginner workout, and stared with the one after that. Just yesterday I started the original TT workout and it went well...My plan is to progress through the workouts in chronological order and end up woith the workout that was on e of the extras...it's a 4 day a week workout. I hope that's what was intended. I love it...the intensity is steadily building as I am getting in better shape. 45 minutes 3 times a week, can't beat it...thanks!"
Treva Lee, owner of TT for Fat Loss
Now _____ is a popular "fat burner", but let me tell you, I don't think too much of it (or any fat burner product, for that matter).
Almost every fat burner on the market is a glorified caffeine pill. And there really isn't one product on the market with a well-done, scientific study supporting it's use.
As I told my client, "You know the secrets: Hard work, done consistently, and proper nutrition.
That's all it takes to get the body you want" (which he has too, going from 210 and 20% body fat to 175 and single-digit body fat, all while reaching his top fitness level ever).
Back to supplements...I'm not convinced that there is one ingredient out there that will have a significant impact on your fat loss. Whether it's caffeine, calcium, pyruvate, chitosan, forskolin, or even my beloved Green Tea and fish oils, I don't think you'll lose any extra fat if you use these products (although Green Tea, calcium and fish oils can significantly improve your health).
So it's time to expose another myth - the myth that a supplement or ingredient can help you burn more calories and fat and help you achieve the body of your dreams. This is just not going to happen.
Buyer beware, I say. Or buyer be prepared, that's even better. Get to know the truth about these products and whether or not they will do what they say, or just burn a hole in your wallet.
And I guarantee that no one is losing body fat because of caffeine pills. No way.
Let me leave you with this. If you want to really boost your metabolism, do it with the following three steps:
1) Eat several small, protein-based, fiber-rich meals per day. For a great cookbook, get John Berardi's Gourmet Nutrition.
2) Use the Turbulence Training programs. Use your bodyweight & dumbbells to get lean and boost your calorie burning for up to 36 hours after your workout.
3) Harness the metabolism-boosting properties of interval training, and kick traditional cardio to the curb,
CB
P.S. Supplements aren't the answer.
Only hard work and discipline will work.
"Craig, 1 month in and I am sold. My eating is not great yet, but I did not miss a workout in 4 weeks. Can already feel it. I dont hit the 2K3 workout for a nother month or so...I skipped the very beginner workout, and stared with the one after that. Just yesterday I started the original TT workout and it went well...My plan is to progress through the workouts in chronological order and end up woith the workout that was on e of the extras...it's a 4 day a week workout. I hope that's what was intended. I love it...the intensity is steadily building as I am getting in better shape. 45 minutes 3 times a week, can't beat it...thanks!"
Treva Lee, owner of TT for Fat Loss
Monday, November 06, 2006
Cooking & Preparing Vegetables
Here are some tips from nutritionist Leslie Beck on how to get the most out of your vegetables...
(1) Avoid prolonged cooking. Cook vegetables for a minimal amount of time in a small amount of water. Add vegetables to your steamer basket after the water has started steaming, cover, and then cook until tender crisp, not soft.
(2) Minimize chopping. Cut vegetables in larger pieces to reduce the surface area that's exposed to air. Cook as soon as possible after cutting.
(3) Always cover the pot to reduce cooking time by holding in steam and heat.
Related to this article
(4) Add the leftover cooking liquid to soups, sauces, stews or vegetable juices.
(5) Cook leafy green vegetables like spinach with just enough water to cling to the rinsed leaves.
(6) Avoid soaking vegetables in water before cooking.
(7) Boil or bake potatoes in their skins to retain most of their nutrients.
(8) Eat the skin of vegetables like zucchini, cucumber, carrots, and eggplant to increase your intake of nutrients and fibre. Scrub and wash outer skins before cooking.
(9) When buying canned vegetables, choose low sodium brands whenever possible.
(1) Avoid prolonged cooking. Cook vegetables for a minimal amount of time in a small amount of water. Add vegetables to your steamer basket after the water has started steaming, cover, and then cook until tender crisp, not soft.
(2) Minimize chopping. Cut vegetables in larger pieces to reduce the surface area that's exposed to air. Cook as soon as possible after cutting.
(3) Always cover the pot to reduce cooking time by holding in steam and heat.
Related to this article
(4) Add the leftover cooking liquid to soups, sauces, stews or vegetable juices.
(5) Cook leafy green vegetables like spinach with just enough water to cling to the rinsed leaves.
(6) Avoid soaking vegetables in water before cooking.
(7) Boil or bake potatoes in their skins to retain most of their nutrients.
(8) Eat the skin of vegetables like zucchini, cucumber, carrots, and eggplant to increase your intake of nutrients and fibre. Scrub and wash outer skins before cooking.
(9) When buying canned vegetables, choose low sodium brands whenever possible.
Monday Workout
1) Deadlift (3x3) - 372
2a) wide stance good morning (3x6)
2b) incline bench (3x8)
3a) snatch grip bb row (3x12)
3b) sledgehammer (3x15)
Tough, but I felt pretty good after.
CB
2a) wide stance good morning (3x6)
2b) incline bench (3x8)
3a) snatch grip bb row (3x12)
3b) sledgehammer (3x15)
Tough, but I felt pretty good after.
CB
1000 pound deadlift
Here's a link on you tube to the first 1000 deadlift ever...
The volume is loud, so turn down your speakers.
http://youtube.com/watch?v=9ETi-0DSzZE
c
The volume is loud, so turn down your speakers.
http://youtube.com/watch?v=9ETi-0DSzZE
c
Metabolism Q'n'A
Hopefully you understand how important your daily metabolism is to your fat loss goals. While it's one thing to burn some calories in the gym, if you don't have a "rev'd up" metabolism for the other 23 hours of the day, you might be struggling with your fat loss.
Q: The info from Alwyn's interview was great but I am not sure if I am the only dummy out there or not but what does EPOC stand for?
Answer:
Excess post oxygen consumption - what Alwyn calls "afterburn", that is, the extra calories you burn after exercise.
The more intense the training, the greater the EPOC. That is why we focus on strength training and interval training - to boost post-exercise energy expenditure in the 23 hours during which you are not training.
Like Alwyn, I believe this is a key, yet often forgotten component of your fat loss strategy.
Learn more about Alwyn's methods in this exclusive interview.
Q: What is the best way to determine if weight loss is actually fat loss? I have a scale that gives my fat % along with my weight but I have heard that those are not very accurate. Do I need to purchase those fat calipers?
Answer:
That will work. Technically, you don't need them to be accurate, you just need the scale to be reliable.
The scale that you have will help you track the trend overtime, provided you measure yourself under the same conditions each time. Therefore, it is reliable. If you measure yourself under the same conditions, it will tell you if you are losing body fat or not.
However, it is not accurate. I.e. It might say 16%, but it might not really be 16%. So it might over- or under-estimate your actual body fat percentage.Ignore the absolute number, and just worry about the change over time. That seems to be a practical way to monitor your progress.
*****
That's it for the questions...but I came across the following info from an old http://www.cbathletics.com/ newsletter.
These equations are from my University Exercise Physiology notes and allows you to estimate both your VO2Max and the number of calories you burn during a running session.
You don't really need to know either bit of info, but it's neat to have.
AEROBIC FITNESS TESTING & CALORIC EXPENDITURE ESTIMATIONS
Aerobic fitness is measured as VO2max (maximal oxygen uptake) and this attribute can be estimated from your performance in a 12- to 15-minute run. You must know the exact time and distance of the run (converted to meters).
Determine the average velocity of the run (for example a 15-min run):
Step A) Calculate your average velocityAverage velocity = 15 min run distance (meters)/15 min
Average Velocity = meters per minute
Step B) Use the average velocity in the following equation to estimate the VO2:
VO2max (ml/kg/min) = 33.3 + (average velocity - 150) x 0.178 ml/kg/min
ml = milliliters kg = kilograms min = minutes
You now have an estimation of your aerobic fitness in relation to your bodyweight. The average VO2 of an active college male is ~ 40-50 ml/kg/min and is slightly lower for active females.
Second equation:
To determine the number of calories you burned in an exercise session you must first convert your aerobic fitness estimation to L/kg/min (so divide your score by 1000).
For example: 50 ml/kg/min --> 0.050 L/kg/min
Then insert the appropriate values (body weight and exercise duration) in the following equation. For VO2, you need to estimate a percent intensity at which you were working. For example, on a hard run you might say you were exercising at 80% VO2max whereas after a brisk walk you would likely be exercising at only 50% VO2max.
Calories burned = VO2 (L/kg/min) x wt (kg) x time (minutes) x 5 (kcal/min/LO2)
5 (kcal/min/LO2) = the number of calories used per liter of oxygen consumed.
So for example, a 70 kg subject with a 50 ml/kg/min VO2max exercising at 75% VO2max for 30 minutes:
Calories Burned = (0.050 x .75) x 70 x 30 x 5
Calories Burned = 0.0375 x 70 x 30 x 5
Calories Burned = 394 kcal
Hopefully that wasn't too confusing. Again, you don't need to know it, but you might be interested in at least knowing your estimated aerobic fitness.
Intervals increase fitness and fat loss,
CB
P.S. Here's how to boost your metabolism...
Drop the Western Lifestyle, and use the Turbulence Training program to lose fat and get more results in less workout time.
I have been using the TT method now for about 10 weeks intermittently. I am 61. I have been working out my whole life, also intermittently. The w/o's I am doing now are by far the most effective in a very short time period. Instead of spending 2-21/2 hrs in the gym, I am in and out in 1 hour and know I have had the a better beneficial result than I did working out twice as long. The TT is really very good. And your explanation of how to do it is better than the programs on the bike or treadmill that are interval training.
Ira Kaufman
Hi Craig, I have just turned 45 years old and run my own PT Business meaning I dont have a lot of time to train your TT workouts have provided me with time and made my workouts more intense leaving me feeling recharged and looking forward to my cardio!! I feel like a fat burning machine even when I am doing nothing thanks for making my time in the gym more fun and achieving better results!! I am also doing this with my clients and they are also reaping the benefits.
Denise Brown
Click HERE to get started with Turbulence Training
Q: The info from Alwyn's interview was great but I am not sure if I am the only dummy out there or not but what does EPOC stand for?
Answer:
Excess post oxygen consumption - what Alwyn calls "afterburn", that is, the extra calories you burn after exercise.
The more intense the training, the greater the EPOC. That is why we focus on strength training and interval training - to boost post-exercise energy expenditure in the 23 hours during which you are not training.
Like Alwyn, I believe this is a key, yet often forgotten component of your fat loss strategy.
Learn more about Alwyn's methods in this exclusive interview.
Q: What is the best way to determine if weight loss is actually fat loss? I have a scale that gives my fat % along with my weight but I have heard that those are not very accurate. Do I need to purchase those fat calipers?
Answer:
That will work. Technically, you don't need them to be accurate, you just need the scale to be reliable.
The scale that you have will help you track the trend overtime, provided you measure yourself under the same conditions each time. Therefore, it is reliable. If you measure yourself under the same conditions, it will tell you if you are losing body fat or not.
However, it is not accurate. I.e. It might say 16%, but it might not really be 16%. So it might over- or under-estimate your actual body fat percentage.Ignore the absolute number, and just worry about the change over time. That seems to be a practical way to monitor your progress.
*****
That's it for the questions...but I came across the following info from an old http://www.cbathletics.com/ newsletter.
These equations are from my University Exercise Physiology notes and allows you to estimate both your VO2Max and the number of calories you burn during a running session.
You don't really need to know either bit of info, but it's neat to have.
AEROBIC FITNESS TESTING & CALORIC EXPENDITURE ESTIMATIONS
Aerobic fitness is measured as VO2max (maximal oxygen uptake) and this attribute can be estimated from your performance in a 12- to 15-minute run. You must know the exact time and distance of the run (converted to meters).
Determine the average velocity of the run (for example a 15-min run):
Step A) Calculate your average velocityAverage velocity = 15 min run distance (meters)/15 min
Average Velocity = meters per minute
Step B) Use the average velocity in the following equation to estimate the VO2:
VO2max (ml/kg/min) = 33.3 + (average velocity - 150) x 0.178 ml/kg/min
ml = milliliters kg = kilograms min = minutes
You now have an estimation of your aerobic fitness in relation to your bodyweight. The average VO2 of an active college male is ~ 40-50 ml/kg/min and is slightly lower for active females.
Second equation:
To determine the number of calories you burned in an exercise session you must first convert your aerobic fitness estimation to L/kg/min (so divide your score by 1000).
For example: 50 ml/kg/min --> 0.050 L/kg/min
Then insert the appropriate values (body weight and exercise duration) in the following equation. For VO2, you need to estimate a percent intensity at which you were working. For example, on a hard run you might say you were exercising at 80% VO2max whereas after a brisk walk you would likely be exercising at only 50% VO2max.
Calories burned = VO2 (L/kg/min) x wt (kg) x time (minutes) x 5 (kcal/min/LO2)
5 (kcal/min/LO2) = the number of calories used per liter of oxygen consumed.
So for example, a 70 kg subject with a 50 ml/kg/min VO2max exercising at 75% VO2max for 30 minutes:
Calories Burned = (0.050 x .75) x 70 x 30 x 5
Calories Burned = 0.0375 x 70 x 30 x 5
Calories Burned = 394 kcal
Hopefully that wasn't too confusing. Again, you don't need to know it, but you might be interested in at least knowing your estimated aerobic fitness.
Intervals increase fitness and fat loss,
CB
P.S. Here's how to boost your metabolism...
Drop the Western Lifestyle, and use the Turbulence Training program to lose fat and get more results in less workout time.
I have been using the TT method now for about 10 weeks intermittently. I am 61. I have been working out my whole life, also intermittently. The w/o's I am doing now are by far the most effective in a very short time period. Instead of spending 2-21/2 hrs in the gym, I am in and out in 1 hour and know I have had the a better beneficial result than I did working out twice as long. The TT is really very good. And your explanation of how to do it is better than the programs on the bike or treadmill that are interval training.
Ira Kaufman
Hi Craig, I have just turned 45 years old and run my own PT Business meaning I dont have a lot of time to train your TT workouts have provided me with time and made my workouts more intense leaving me feeling recharged and looking forward to my cardio!! I feel like a fat burning machine even when I am doing nothing thanks for making my time in the gym more fun and achieving better results!! I am also doing this with my clients and they are also reaping the benefits.
Denise Brown
Click HERE to get started with Turbulence Training
Sunday, November 05, 2006
7-Day Guide: TT Forum
I hope you had a great week and continued to make progress on your fitness and fat loss goals.
I read some discouraging emails and forum posts about social support problems. This is, and continues to be one of the greatest hurdles to successfully losing weight.
From husbands with wives that fail to co-operate in meal planning, to women with husbands who eat anything they want without respect to the woman's goals, it can be very frustrating for all of us at times.
Weight stigmatization is another reason people drop out of their program or avoid exercise.
Again, our family is a big problem, and even our doctor's are part of the problem.
A recent study found this...
"The sources of weight stigmatization were surprising, with family members being the most frequent perpetrators at 72 percent and physicians following closely at 69 percent."
We are left with the fact that we have to take action to look beyond the home to find our social support. Somewhere, someone who is your friend, co-worker, or neighbor, wants to achieve the same thing as you do - health, fitness, and fat loss.
So if you haven't found someone yet, keep trying.
Message boards are great for this. By January there will be a TT Membership forum. I look forward to welcoming you all there, and I appreciate your patience as I build the site - I know many of you are asking about this option.
It will be ready soon!
But for now, on to your fat loss guidelines for this week...
Monday
TT Workout. The goal: get it done and get it done fast. No dilly-dallying around. You've got better things to do. Don't take extra rest between sets and see if you can have your best, most efficient workout ever. Train within your limits, of course.
Tuesday
30 minutes of activity. Here in northern North America we've entered the months where the days will get darker earlier, but we must not let that make us inactive. Stick to your fitness plans and get some activity on off days. I know you get tired at the end of the workday, but you'll have more energy if you do some exercise rather than go home and sit on the couch.
Wednesday
TT workout. Today's job is to review your warm-up. Are you warming up effectively? Are you preparing your muscles for the specific task at hand or are you just jumping on a piece of cardio to warm up your core temperature (which is irrelevant by the way). Each TT workout contains a proper warm-up, so that you don't get injured and you get more results.
Thursday
30 minutes of activity. You know, by taking advantage of the extra off-days you get with the TT workouts (when compared to 5-days per week old-school bodypart training programs), these extra days of miscellaneous activity almost give your fat loss program a Zen-like success.
The ability to choose an enjoyable moderate-intensity activity is much better than stressing out and worrying about your daily intense cardio workout that you "can't miss or you won't lose any fat".
Forget that mentality...it's haunted people for so long...and all they had to show for it were wasted hours in the gym and hours spent worrying if their preferred cardio machine would be available.
But when long slow light activity is done enjoyably on "off" days it will help more than an hour of strict cardio per day. It's much better to make regular physical activity a part of your lifestyle than to look at long, slow activity as hardcore, mandatory training
Friday
Another TT workout.
Since its the end of the week, and you might be beat up a little from work and your exercise program, feel free to sub in some bodyweight exercises in place of some lifting exercises. Help restore your body...you don't always have to be breaking it down.
Saturday
Get 30 minutes of exercise from a fun, non-gym workout. As always, check in with that social support group. Get your motivation and encouragement.
Sunday
Plan, shop, and prepare, of course. Get 30 minutes of enjoyable exercise, and don't forget to grab a new vegetable, a new fruit, and at least one new organic product at the grocery store.
Bodyweight + free weight = how to lose fat weight,
CB
P.S. I'm stepping up the Membership...
With a forum, hopefully some video (just bought a camera), and other goodies. In fact, I'll be attending a seminar in FLA this month on how to run the most effective membership site possible...
Get in ASAP to lock in your great deal on the Membership.
Click HERE to become a TT Member today.
"First I want to say thanks for your tireless attention whenever I email a question about anything. There is always a quick response. Secondly: I LOVE the work outs you develop. It saves me so much time as a trainer. I work mostly with older women, and when I have a young male client I am typically stumped for some good variety. I simply open my All Access Pass folder and can quickly find a program that is safe and effective. They feel they got their money?s worth after a session and the intervals are fun for them. Most clients have never heard of them. Thanks for all you do for us trainers Craig."
Diane Holden-- Certified Personal Trainer
"CB, I can't thank you enough. Not just for all the great programs that you put together that have been fundamental for my different training phases. Or for all the great supplementary information that you provide in the TT Membership Program. But for the direct line that this program gives me to you. With it I feel totally confident that no matter what doubts, needs or questions come up I can write you an e-mail and will get a prompt and helpful response."
Gean Viner
I read some discouraging emails and forum posts about social support problems. This is, and continues to be one of the greatest hurdles to successfully losing weight.
From husbands with wives that fail to co-operate in meal planning, to women with husbands who eat anything they want without respect to the woman's goals, it can be very frustrating for all of us at times.
Weight stigmatization is another reason people drop out of their program or avoid exercise.
Again, our family is a big problem, and even our doctor's are part of the problem.
A recent study found this...
"The sources of weight stigmatization were surprising, with family members being the most frequent perpetrators at 72 percent and physicians following closely at 69 percent."
We are left with the fact that we have to take action to look beyond the home to find our social support. Somewhere, someone who is your friend, co-worker, or neighbor, wants to achieve the same thing as you do - health, fitness, and fat loss.
So if you haven't found someone yet, keep trying.
Message boards are great for this. By January there will be a TT Membership forum. I look forward to welcoming you all there, and I appreciate your patience as I build the site - I know many of you are asking about this option.
It will be ready soon!
But for now, on to your fat loss guidelines for this week...
Monday
TT Workout. The goal: get it done and get it done fast. No dilly-dallying around. You've got better things to do. Don't take extra rest between sets and see if you can have your best, most efficient workout ever. Train within your limits, of course.
Tuesday
30 minutes of activity. Here in northern North America we've entered the months where the days will get darker earlier, but we must not let that make us inactive. Stick to your fitness plans and get some activity on off days. I know you get tired at the end of the workday, but you'll have more energy if you do some exercise rather than go home and sit on the couch.
Wednesday
TT workout. Today's job is to review your warm-up. Are you warming up effectively? Are you preparing your muscles for the specific task at hand or are you just jumping on a piece of cardio to warm up your core temperature (which is irrelevant by the way). Each TT workout contains a proper warm-up, so that you don't get injured and you get more results.
Thursday
30 minutes of activity. You know, by taking advantage of the extra off-days you get with the TT workouts (when compared to 5-days per week old-school bodypart training programs), these extra days of miscellaneous activity almost give your fat loss program a Zen-like success.
The ability to choose an enjoyable moderate-intensity activity is much better than stressing out and worrying about your daily intense cardio workout that you "can't miss or you won't lose any fat".
Forget that mentality...it's haunted people for so long...and all they had to show for it were wasted hours in the gym and hours spent worrying if their preferred cardio machine would be available.
But when long slow light activity is done enjoyably on "off" days it will help more than an hour of strict cardio per day. It's much better to make regular physical activity a part of your lifestyle than to look at long, slow activity as hardcore, mandatory training
Friday
Another TT workout.
Since its the end of the week, and you might be beat up a little from work and your exercise program, feel free to sub in some bodyweight exercises in place of some lifting exercises. Help restore your body...you don't always have to be breaking it down.
Saturday
Get 30 minutes of exercise from a fun, non-gym workout. As always, check in with that social support group. Get your motivation and encouragement.
Sunday
Plan, shop, and prepare, of course. Get 30 minutes of enjoyable exercise, and don't forget to grab a new vegetable, a new fruit, and at least one new organic product at the grocery store.
Bodyweight + free weight = how to lose fat weight,
CB
P.S. I'm stepping up the Membership...
With a forum, hopefully some video (just bought a camera), and other goodies. In fact, I'll be attending a seminar in FLA this month on how to run the most effective membership site possible...
Get in ASAP to lock in your great deal on the Membership.
Click HERE to become a TT Member today.
"First I want to say thanks for your tireless attention whenever I email a question about anything. There is always a quick response. Secondly: I LOVE the work outs you develop. It saves me so much time as a trainer. I work mostly with older women, and when I have a young male client I am typically stumped for some good variety. I simply open my All Access Pass folder and can quickly find a program that is safe and effective. They feel they got their money?s worth after a session and the intervals are fun for them. Most clients have never heard of them. Thanks for all you do for us trainers Craig."
Diane Holden-- Certified Personal Trainer
"CB, I can't thank you enough. Not just for all the great programs that you put together that have been fundamental for my different training phases. Or for all the great supplementary information that you provide in the TT Membership Program. But for the direct line that this program gives me to you. With it I feel totally confident that no matter what doubts, needs or questions come up I can write you an e-mail and will get a prompt and helpful response."
Gean Viner
Saturday, November 04, 2006
Saturday Workout
After I helped a client train, I did...
1) Chinups Max (This is the last week for high frequency training. I will take a week off and see if the adaptations come over the next week, and retry my max next Friday.)
2a) DB curls
2b) DB Extensions
Thats it.
CB
1) Chinups Max (This is the last week for high frequency training. I will take a week off and see if the adaptations come over the next week, and retry my max next Friday.)
2a) DB curls
2b) DB Extensions
Thats it.
CB
Friday's Workout
Trained with another pro coach at a private pro facility, allowing us to do the things a little different.
1) Box Squat - worked up to a couple of sets at 405
2) Bench Press - dismal performance...
3a) Chinups - Max
3b) Couple sets using a pro glute-ham raise setup.
Good workout. Followed that with a big meal of 2 pork chops and a steak. Havent eaten like that in a while.
CB
1) Box Squat - worked up to a couple of sets at 405
2) Bench Press - dismal performance...
3a) Chinups - Max
3b) Couple sets using a pro glute-ham raise setup.
Good workout. Followed that with a big meal of 2 pork chops and a steak. Havent eaten like that in a while.
CB
Burn the Winter Fat
Burn the winter fat before it gets here.
Don't let the shorter days reduce your activity levels! That's one of the secrets to staying lean and fit, and lowering your body fat over the course of the winter. In the spring, you'll have a better body.
Take this client's story for example...
"Hi Craig, Just a quick update to let you know I'm still doing the TT for Women (it works, OF COURSE i'm still at it!!!). Where I live in Ohio, winters are hard, and it's not uncommon to see your neighbors face to face until springtime. One such neighbor came to my door today. When I answered the door, the first words out of her mouth were "OH MY GOD! OH MY GOD! You look INCREDIBLE!" She made my day. :-) She then asked what I was doing...."South Beach? Aktins?" I explained what I'm doing with your workouts and that my diet is really REALLY healthy. She was looking for a quick fix answer -- but we all know they don't work for fat loss. I'm getting closer to a healthy BMI. I can't believe it. I can also do eccentric chin ups for 5 seconds. They're really hard, but I definitely feel muscles being worked out. These TT workouts are fun and effective to do...and I'm done in an hour. I do the intervals later in the day, or between weight workout days. Awesome."
Holly
Thanks Holly. Now when I talk to women about working out, the most common thing I hear from them is that they don't want to "bulk up". Hey, thats fair, I understand they want a sleek, lean, sexy physique.
So how should females (and males) train so that the risk of bulking up is minimal?
Easy. There are 2 ways to modify your TT schedule so that you don't need to fear the bulk.
1) Reduce the volume of weight training.
Do only one work set instead of 3. So if it says 3 sets of 8, do only 1 set of 8. This will still put your body in metabolic turbulence, allowing you to burn calories during and after exercise, as well as improving your strength and bone mineral density.
Gaining mass is a function of intensity and volume. So if a woman reduces the volume, but keeps the intensity, she will get all the strength benefits and metabolism boosting benefits without the fear of getting bulky.
The second modification is used in my latest monthly workout, TT for Female Strength. My program will help you get strong and lean with short workouts that use almost all bodyweight exercises and a just a few dumbbell exercises that can be done at home.
2) Train with more bodyweight exercises.
And I'm not just talking about lunges. I've used bodyweight rows, chinups (of course), mountain climbers, step-ups, etc., etc. in the TT for Female Strength plan.
And of course, throughout all of this, make sure that your nutrition matches your goals.
CB
P.S. Don't forget!!!
The price of the TT for Female Strength is going up on Sunday night. I've had a few requests for extending the deadline, so I'm letting you take advantage of this deal until Sunday at 9pm.
Click HERE to see what the star of TT for Female Strength thought about the program and her progress.
And more female feedback..."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
Don't let the shorter days reduce your activity levels! That's one of the secrets to staying lean and fit, and lowering your body fat over the course of the winter. In the spring, you'll have a better body.
Take this client's story for example...
"Hi Craig, Just a quick update to let you know I'm still doing the TT for Women (it works, OF COURSE i'm still at it!!!). Where I live in Ohio, winters are hard, and it's not uncommon to see your neighbors face to face until springtime. One such neighbor came to my door today. When I answered the door, the first words out of her mouth were "OH MY GOD! OH MY GOD! You look INCREDIBLE!" She made my day. :-) She then asked what I was doing...."South Beach? Aktins?" I explained what I'm doing with your workouts and that my diet is really REALLY healthy. She was looking for a quick fix answer -- but we all know they don't work for fat loss. I'm getting closer to a healthy BMI. I can't believe it. I can also do eccentric chin ups for 5 seconds. They're really hard, but I definitely feel muscles being worked out. These TT workouts are fun and effective to do...and I'm done in an hour. I do the intervals later in the day, or between weight workout days. Awesome."
Holly
Thanks Holly. Now when I talk to women about working out, the most common thing I hear from them is that they don't want to "bulk up". Hey, thats fair, I understand they want a sleek, lean, sexy physique.
So how should females (and males) train so that the risk of bulking up is minimal?
Easy. There are 2 ways to modify your TT schedule so that you don't need to fear the bulk.
1) Reduce the volume of weight training.
Do only one work set instead of 3. So if it says 3 sets of 8, do only 1 set of 8. This will still put your body in metabolic turbulence, allowing you to burn calories during and after exercise, as well as improving your strength and bone mineral density.
Gaining mass is a function of intensity and volume. So if a woman reduces the volume, but keeps the intensity, she will get all the strength benefits and metabolism boosting benefits without the fear of getting bulky.
The second modification is used in my latest monthly workout, TT for Female Strength. My program will help you get strong and lean with short workouts that use almost all bodyweight exercises and a just a few dumbbell exercises that can be done at home.
2) Train with more bodyweight exercises.
And I'm not just talking about lunges. I've used bodyweight rows, chinups (of course), mountain climbers, step-ups, etc., etc. in the TT for Female Strength plan.
And of course, throughout all of this, make sure that your nutrition matches your goals.
CB
P.S. Don't forget!!!
The price of the TT for Female Strength is going up on Sunday night. I've had a few requests for extending the deadline, so I'm letting you take advantage of this deal until Sunday at 9pm.
Click HERE to see what the star of TT for Female Strength thought about the program and her progress.
And more female feedback..."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
Friday, November 03, 2006
Exclusive Fat Loss Q'n'A
First, a couple of links for you...
a) Want to save your shoulders? Check out this 2-part interview on my blog.
PART 1
PART 2
b) Want to learn more from Alwyn Cosgrove?
Read this:
EXCLUSIVE INTERVIEW with Alwyn Cosgrove
Q: I work with a client that is continually dealing with a lack of motivation with respect to training and her fat loss goals. Any help?
Answer:
Here are three motivational tips gleamed from experience and study:
1. Set small, attainable goals in order that they will propel you into future success. For example, set a simple goal that you will avoid excess food at parties this weekend. And set another goal as simple as having a great workout tomorrow. A third example is setting a small goal of losing 1 pound of fat in the next 10 days without losing muscle mass. Set these small goals to get the ball rolling, and success will breed success.
2. Tell everyone that you know that you are going to lose 5 pounds of fat. Telling everyone creates accountability. Most people have the integrity to see things through and don't want to let other people down on their promises.
3. Enlist social support. The support can come from your spouse, sibling, parents, children, friend, neighbor, co-worker, personal trainer, or lifestyle coach. Research suggests that the best support comes from a health professional such as a doctor or nurse. Social support is the #1 factor for a woman's success in fitness programs. Don't try to go it alone. Get some support. It will make the journey more fun and more effective.
Q: I have 2 protein shakes per day. Is that too many?
Answer:
It all depends on how the shakes fit into your plan. If they don't upset your stomach, and they help you reach your required amount of daily protein, then it is fine. Protein shakes are not much different than drinking a glass of milk - just with twice the protein.
Q: Are there any new fat loss secrets?
Answer from my colleague, Mike Zappitelli, a fitness competition expert from Niagara Falls:
As for 'fat loss secrets'...nothing new but hard work and discipline. My key word now for everyone is 'responsibility'.
Those that want to gain weight or lose weight can only rely on themselves and their 'want' for it...This is what will bring accomplishment ultimately, in the end.
Work hard,
CB
P.S. TT Membership takes the work out of program design, and puts the responsibility for success in your hands.
"If anyone, anywhere, for any reason is desiring answers/solutions and help, in order to gain results on fat loss-muscle gains-strength-flexibility.
If anyone is concerned with time restriction, confusion and a feeling of not knowing what is and what isn't real, when it comes to fitness, health and nutrition.
If one has no time to make a "second career" out of training!!
Please, please, do yourself a favor: Pull out that credit card and invest into simplicity, fun and results! Invest into Turbulence Training! It just works.
I have used it. I have recommended it and every single individual has thanked me,
sincerely. Pure gratitude to you Craig Thank you."
Isabelle Lorca
"The TT membership is invaluable to me on two different levels. One, as someone who uses them (that being me). It's great to have all of the workouts in an organized fashion and well, it's great just to have all of the workouts available to you at any time. If I need a quick 4 week workout (and also one that works) I just login and do scope them out and pick the one that fits my needs at the time. Two, as a trainer. It's perfect for getting new ideas for program design for my clients as well as being able to see new modifications to exercises that Craig comes up with that I can include for my clients. It's an endless supply of information and you just can't go wrong including it in your library of health and fitness information."
Michael Navin, CSCS Detroit
Click HERE to become a TT Member or email me for your discount price.
a) Want to save your shoulders? Check out this 2-part interview on my blog.
PART 1
PART 2
b) Want to learn more from Alwyn Cosgrove?
Read this:
EXCLUSIVE INTERVIEW with Alwyn Cosgrove
Q: I work with a client that is continually dealing with a lack of motivation with respect to training and her fat loss goals. Any help?
Answer:
Here are three motivational tips gleamed from experience and study:
1. Set small, attainable goals in order that they will propel you into future success. For example, set a simple goal that you will avoid excess food at parties this weekend. And set another goal as simple as having a great workout tomorrow. A third example is setting a small goal of losing 1 pound of fat in the next 10 days without losing muscle mass. Set these small goals to get the ball rolling, and success will breed success.
2. Tell everyone that you know that you are going to lose 5 pounds of fat. Telling everyone creates accountability. Most people have the integrity to see things through and don't want to let other people down on their promises.
3. Enlist social support. The support can come from your spouse, sibling, parents, children, friend, neighbor, co-worker, personal trainer, or lifestyle coach. Research suggests that the best support comes from a health professional such as a doctor or nurse. Social support is the #1 factor for a woman's success in fitness programs. Don't try to go it alone. Get some support. It will make the journey more fun and more effective.
Q: I have 2 protein shakes per day. Is that too many?
Answer:
It all depends on how the shakes fit into your plan. If they don't upset your stomach, and they help you reach your required amount of daily protein, then it is fine. Protein shakes are not much different than drinking a glass of milk - just with twice the protein.
Q: Are there any new fat loss secrets?
Answer from my colleague, Mike Zappitelli, a fitness competition expert from Niagara Falls:
As for 'fat loss secrets'...nothing new but hard work and discipline. My key word now for everyone is 'responsibility'.
Those that want to gain weight or lose weight can only rely on themselves and their 'want' for it...This is what will bring accomplishment ultimately, in the end.
Work hard,
CB
P.S. TT Membership takes the work out of program design, and puts the responsibility for success in your hands.
"If anyone, anywhere, for any reason is desiring answers/solutions and help, in order to gain results on fat loss-muscle gains-strength-flexibility.
If anyone is concerned with time restriction, confusion and a feeling of not knowing what is and what isn't real, when it comes to fitness, health and nutrition.
If one has no time to make a "second career" out of training!!
Please, please, do yourself a favor: Pull out that credit card and invest into simplicity, fun and results! Invest into Turbulence Training! It just works.
I have used it. I have recommended it and every single individual has thanked me,
sincerely. Pure gratitude to you Craig Thank you."
Isabelle Lorca
"The TT membership is invaluable to me on two different levels. One, as someone who uses them (that being me). It's great to have all of the workouts in an organized fashion and well, it's great just to have all of the workouts available to you at any time. If I need a quick 4 week workout (and also one that works) I just login and do scope them out and pick the one that fits my needs at the time. Two, as a trainer. It's perfect for getting new ideas for program design for my clients as well as being able to see new modifications to exercises that Craig comes up with that I can include for my clients. It's an endless supply of information and you just can't go wrong including it in your library of health and fitness information."
Michael Navin, CSCS Detroit
Click HERE to become a TT Member or email me for your discount price.
Thursday, November 02, 2006
Another Classic - From the Spring of '99
Here's a mini-article from my www.cbathletics.com website. I would have sent this newsletter out waaaaaaaaaaaaaaaaaaay back in '99. Probably in the spring - before I even had a website! Thanks to everyone that's been around that long.
It's also good to see I've remained relatively consistent in my approach...I already knew back then the importance of high-intensity training for better results.
What is necessary for safe weight loss?
A calorie deficit must be created through exercise and a small calorie reduction. This means more energy goes out than comes in. If it were only so simple!
Problem #1
Appetite seems to increase with activity level (therefore cancels out energy expended), this may not always happen.
Problem #2
The body will attempt to conserve weight during times of increased activity and reduced calorie intake (body becomes more efficient with energy).
Problem #3
Scales do not tell how much of the body weight is muscle, fat, OR water.
Problem #4
We all know someone who eats a lot (and eats a lot of "forbidden foods") BUT does not seem to gain a pound, while others eat very little and still have difficulty in altering their body composition.
Tip #1
You must use weight training to build muscle mass and increase metabolism and you must exercise consistently. The energy expenditure will help develop a negative caloric balance.
Tip #2
Base your success on how you feel, how your clothes fit, and how well you perform in your sport/activity, NOT on how the scale reads.
Tip #3
Do not starve yourself. The body may shut down its metabolism and it becomes extremely efficient in saving/storing energy. Eat nutritious meals spaced evenly throughout the day to maintain the metabolism and provide energy for exercise. Reduce any unnecessary food intake.
Tip #4
Remember you are trying to eat fewer calories then are needed to maintain weight. Aim to reduce the calories by a maximum of 20% (i.e. 200-400 per day), BUT/ never go lower than 1500 total daily calories.
Tip #5
Do NOT eat "fat-free" foods in excess. Remember the aim is a calorie deficit! There are no magic OR forbidden foods. Some are better than others BUT very few items need to be fully excluded from a diet. Allow yourself at least the occasional treat.
Tip #6
Choose water as your low-calorie fluid source, unless you need the nutrients that are provided by a glass of milk OR juice.
Be honest #1
Do you really need to lose weight? Losing weight often involves certain sacrifices, so determine if it is really necessary for health or performance and then make full commitment to the goal.
Be honest #2
Can you decrease your food intake without your health suffering? Try to reduce calories with your health in mind by reducing the foods with least nutritional value (i.e. processed foods, sugary drinks, excess sauces, and sugar).
Be honest #3
Are you truly hungry when you eat? Are you just thirsty, bored, stressed?
Be honest #4
Are you active for only 30minutes (your exercise session) and then stuck in a chair for the rest of the day? Consider this before you justify an increase in caloric intake.
CB
It's also good to see I've remained relatively consistent in my approach...I already knew back then the importance of high-intensity training for better results.
What is necessary for safe weight loss?
A calorie deficit must be created through exercise and a small calorie reduction. This means more energy goes out than comes in. If it were only so simple!
Problem #1
Appetite seems to increase with activity level (therefore cancels out energy expended), this may not always happen.
Problem #2
The body will attempt to conserve weight during times of increased activity and reduced calorie intake (body becomes more efficient with energy).
Problem #3
Scales do not tell how much of the body weight is muscle, fat, OR water.
Problem #4
We all know someone who eats a lot (and eats a lot of "forbidden foods") BUT does not seem to gain a pound, while others eat very little and still have difficulty in altering their body composition.
Tip #1
You must use weight training to build muscle mass and increase metabolism and you must exercise consistently. The energy expenditure will help develop a negative caloric balance.
Tip #2
Base your success on how you feel, how your clothes fit, and how well you perform in your sport/activity, NOT on how the scale reads.
Tip #3
Do not starve yourself. The body may shut down its metabolism and it becomes extremely efficient in saving/storing energy. Eat nutritious meals spaced evenly throughout the day to maintain the metabolism and provide energy for exercise. Reduce any unnecessary food intake.
Tip #4
Remember you are trying to eat fewer calories then are needed to maintain weight. Aim to reduce the calories by a maximum of 20% (i.e. 200-400 per day), BUT/ never go lower than 1500 total daily calories.
Tip #5
Do NOT eat "fat-free" foods in excess. Remember the aim is a calorie deficit! There are no magic OR forbidden foods. Some are better than others BUT very few items need to be fully excluded from a diet. Allow yourself at least the occasional treat.
Tip #6
Choose water as your low-calorie fluid source, unless you need the nutrients that are provided by a glass of milk OR juice.
Be honest #1
Do you really need to lose weight? Losing weight often involves certain sacrifices, so determine if it is really necessary for health or performance and then make full commitment to the goal.
Be honest #2
Can you decrease your food intake without your health suffering? Try to reduce calories with your health in mind by reducing the foods with least nutritional value (i.e. processed foods, sugary drinks, excess sauces, and sugar).
Be honest #3
Are you truly hungry when you eat? Are you just thirsty, bored, stressed?
Be honest #4
Are you active for only 30minutes (your exercise session) and then stuck in a chair for the rest of the day? Consider this before you justify an increase in caloric intake.
CB
Berardi's Top 20 Superfoods
Dr. John Berardi is one of the top nutrition players in the fat loss game. And he's here to help you burst through your fat loss plateaus, while at the same time helping you improve your health. And maybe more importantly, he wants to show you that eating healthy still means you can enjoy delicious food.
John's list of accomplishments are long and distinguished:
A former national level bodybuilder
A current professor at the University of Texas at Austin
President of Science Link, Inc - Translating Research Into Results
& author of 3 books including Gourmet Nutrition.
I ask John about nutrition every chance that I get because he knows a lot about what is arguably the most important part of the fat loss equation - nutrition.
CB: Do you suggest any superfoods that you think absolutely must be in everyone's diet for health and wellness purposes?
JB:
In my 2005 book (Rev It Up), I outline 20 superfoods that I think are essential in every nutrition plan. Here are the 20:
1) Lean Red Meat (93% lean, top round, or sirloin)
2) Salmon
3) Omega 3 Eggs
4) Low-fat, plain yogurt (lactose free if you can find it)
5) Supplemental protein (milk protein isolates or rice protein concentrate if you have a milk protein intolerance/allergy)
6) Spinach
7) Tomatoes
8) Cruciferous Vegetables
9) Mixed Berries
10) Oranges
11) Mixed Beans
12) Quinoa
13) Whole Oats
14) Mixed Nuts
15) Avocados
16) Olive Oil
17) Fish Oil
18) Flax Seeds (ground)
19) Green Tea
20) Liquid Recovery drinks (like Biotest Surge)
CB: That's great John. I want all my readers to go through this superfoods checklist and then get these foods on their shopping lists ASAP.
Now, speaking of metabolism: what ratio of carbohydrates, fat and protein is best for fat loss or is this something that must be approached individually?
JB:
It really must be approached individually.
You see, after working with thousands of clients, I've discovered that there is no 'one size fits all' approach to muscle gain or fat loss. There are different body types and each type requires a different prescription. For the sake of simplicity here, I'll break individuals up into 3 types:
*Body Type #1 - The Skinny Bastard - The skinny bastard is often characterized as having a 'fast metabolism.'
*Body Type #2 - The Fat Bastard - The fat bastard is often characterized as having a 'slow metabolism.'
*Body Type #3 - The Plain Ol' Bastard - The envy of all. He's the guy that puts on muscle easily while staying lean. He grows and shrinks in proportion.
Okay, so these definitions maybe won't find their way into Webster's but they create a nice distinction between individuals. Now, you might be thinking that these distinctions aren't always evident. And you'd be right. In most trainees these distinctions are quite clear. However, with proper training and nutrition, drug use, or surgery, the line can sometimes be blurred.
Drug use and surgery aside, if you don't know which type an individual is you've got to find out what that person would look like with the removal of the training stimulus.
If the person would end up really thin, not appearing as if they even bothered to work out, then they're a skinny bastard. If the would end up really fat, appearing thick but very chubby/chunky, then they're a fat bastard. And if the person would still look like they work out, albeit a little worse than presently, then they're a plain ol' bastard.
You see it's not how you look today that's most important - it's how you'd look if you didn't train.
CB: So what does each type require?
JB:
I usually hesitate to prescribe macronutrient percentages and grams to clients - after all, isn't it my job to make it easy on them?
So rather than put them in the middle of a macronutrient minefield, I make it simple by translating all that calorie and macronutrient stuff into food that they can eat. As an old prof of mine used to say: "We don't eat calories, we don't eat protein, we don't eat carbs, and we don't eat fat. People eat food; apples and chicken breasts!"
So my nutrition prescriptions involve recommending different food choices at different times of the day. It makes it really simple for the client. No calculator or advanced math skills required.
CB: What about for the nutritionists reading this? How would you recommend they coach their clients with the 3 different body types?
JB:
Body Type #1 - The Skinny Bastard - usually requires a higher calorie, higher carbohydrate diet (vs. the other types) when trying to lose fat. Crash diets, in this group, lead to lots of lean mass lost.
These individuals can get lean by simply increasing their energy expenditure (usually through lower intensity cardio work - so as not to stress their already hyperactive sympathetic nervous systems) and by cleaning up their diets.
Usually these body types can get lean from a diet that's 50% carbohydrate, 20% protein, and 30% fat. That's around what a self-selected nutrition intake would be anyway. That's why it's pretty easy for these individuals to get lean.
Body Type #2 - The Fat Bastard - usually requires a lower calorie diet that prioritizes protein and fat intake while keeping carbohydrate relatively low.
When combined with more high intensity exercise (perhaps 5 weight training, 3 interval, and 2 low intensity cardio) sessions per week, a 30% carbohydrate, 35% protein, 35% fat diet works pretty well in this group - as long as they pay attention to nutrient timing.
Body Type #3 - The Plain Ol' Bastard - usually doesn't have to lose fat - bastards! However, when they do, they usually can do so with a combination of the two approaches above - the exercise prescription of the fat bastard and the nutritional prescription of the skinny bastard.
CB: What about this nutrient timing concept you mentioned?
JB:
Good nutrient timing strategies are based on the fact that the body best handles different types of food at different times of the day.
One of the most important nutrient timing strategies dictates that you should eat most of your non-fruit and veggie carbohydrates during and after exercise. This rule is especially important to our fat bastards above. If you haven't just exercised, put down the pasta, the breads, the rice, etc and step away from the table.
Also, my Gourmet Nutrition book, which contains over 100 recipes (in addition to all the cooking tips and strategies), has all the meals labeled with the right time of day to eat them. This makes it very easy to pay attention to nutrient timing.
******
Thanks John,
CB
P.S. Want more from John?
>>>> Here is John's site
Here's some feedback on his help...
I was 'dieting' on my own for many months before I found PN. And while simple calorie restriction was working for me, it was a real challenge and I struggled every day with what to eat, when to eat, etc. I was also losing a lot of lean body mass along with the fat.But using the PN program changed all of that. It really forced me to think carefully about my menus and now I always know when I am going to eat next and what I am going to eat next. No more head games about "Gee, if I have this breakfast burrito, then I'll need to skip lunch. If I eat this, I can't eat that"... and on and on. In other words, one of the greatest benefits of PN for me has been a huge reduction in the mental stress of dieting. Also, my weight loss now is running about 90% to 95% fat loss...So thank you, Dr. Berardi, for an excellent program! Thirteen months ago, I weighed 375 lbs. Today I weighed in at 201 lbs...Naturally, my weight loss invites a lot of questions from friends and aquaintances and I always tell them about Precision Nutrition."
>>>> Here is John's site
John's list of accomplishments are long and distinguished:
A former national level bodybuilder
A current professor at the University of Texas at Austin
President of Science Link, Inc - Translating Research Into Results
& author of 3 books including Gourmet Nutrition.
I ask John about nutrition every chance that I get because he knows a lot about what is arguably the most important part of the fat loss equation - nutrition.
CB: Do you suggest any superfoods that you think absolutely must be in everyone's diet for health and wellness purposes?
JB:
In my 2005 book (Rev It Up), I outline 20 superfoods that I think are essential in every nutrition plan. Here are the 20:
1) Lean Red Meat (93% lean, top round, or sirloin)
2) Salmon
3) Omega 3 Eggs
4) Low-fat, plain yogurt (lactose free if you can find it)
5) Supplemental protein (milk protein isolates or rice protein concentrate if you have a milk protein intolerance/allergy)
6) Spinach
7) Tomatoes
8) Cruciferous Vegetables
9) Mixed Berries
10) Oranges
11) Mixed Beans
12) Quinoa
13) Whole Oats
14) Mixed Nuts
15) Avocados
16) Olive Oil
17) Fish Oil
18) Flax Seeds (ground)
19) Green Tea
20) Liquid Recovery drinks (like Biotest Surge)
CB: That's great John. I want all my readers to go through this superfoods checklist and then get these foods on their shopping lists ASAP.
Now, speaking of metabolism: what ratio of carbohydrates, fat and protein is best for fat loss or is this something that must be approached individually?
JB:
It really must be approached individually.
You see, after working with thousands of clients, I've discovered that there is no 'one size fits all' approach to muscle gain or fat loss. There are different body types and each type requires a different prescription. For the sake of simplicity here, I'll break individuals up into 3 types:
*Body Type #1 - The Skinny Bastard - The skinny bastard is often characterized as having a 'fast metabolism.'
*Body Type #2 - The Fat Bastard - The fat bastard is often characterized as having a 'slow metabolism.'
*Body Type #3 - The Plain Ol' Bastard - The envy of all. He's the guy that puts on muscle easily while staying lean. He grows and shrinks in proportion.
Okay, so these definitions maybe won't find their way into Webster's but they create a nice distinction between individuals. Now, you might be thinking that these distinctions aren't always evident. And you'd be right. In most trainees these distinctions are quite clear. However, with proper training and nutrition, drug use, or surgery, the line can sometimes be blurred.
Drug use and surgery aside, if you don't know which type an individual is you've got to find out what that person would look like with the removal of the training stimulus.
If the person would end up really thin, not appearing as if they even bothered to work out, then they're a skinny bastard. If the would end up really fat, appearing thick but very chubby/chunky, then they're a fat bastard. And if the person would still look like they work out, albeit a little worse than presently, then they're a plain ol' bastard.
You see it's not how you look today that's most important - it's how you'd look if you didn't train.
CB: So what does each type require?
JB:
I usually hesitate to prescribe macronutrient percentages and grams to clients - after all, isn't it my job to make it easy on them?
So rather than put them in the middle of a macronutrient minefield, I make it simple by translating all that calorie and macronutrient stuff into food that they can eat. As an old prof of mine used to say: "We don't eat calories, we don't eat protein, we don't eat carbs, and we don't eat fat. People eat food; apples and chicken breasts!"
So my nutrition prescriptions involve recommending different food choices at different times of the day. It makes it really simple for the client. No calculator or advanced math skills required.
CB: What about for the nutritionists reading this? How would you recommend they coach their clients with the 3 different body types?
JB:
Body Type #1 - The Skinny Bastard - usually requires a higher calorie, higher carbohydrate diet (vs. the other types) when trying to lose fat. Crash diets, in this group, lead to lots of lean mass lost.
These individuals can get lean by simply increasing their energy expenditure (usually through lower intensity cardio work - so as not to stress their already hyperactive sympathetic nervous systems) and by cleaning up their diets.
Usually these body types can get lean from a diet that's 50% carbohydrate, 20% protein, and 30% fat. That's around what a self-selected nutrition intake would be anyway. That's why it's pretty easy for these individuals to get lean.
Body Type #2 - The Fat Bastard - usually requires a lower calorie diet that prioritizes protein and fat intake while keeping carbohydrate relatively low.
When combined with more high intensity exercise (perhaps 5 weight training, 3 interval, and 2 low intensity cardio) sessions per week, a 30% carbohydrate, 35% protein, 35% fat diet works pretty well in this group - as long as they pay attention to nutrient timing.
Body Type #3 - The Plain Ol' Bastard - usually doesn't have to lose fat - bastards! However, when they do, they usually can do so with a combination of the two approaches above - the exercise prescription of the fat bastard and the nutritional prescription of the skinny bastard.
CB: What about this nutrient timing concept you mentioned?
JB:
Good nutrient timing strategies are based on the fact that the body best handles different types of food at different times of the day.
One of the most important nutrient timing strategies dictates that you should eat most of your non-fruit and veggie carbohydrates during and after exercise. This rule is especially important to our fat bastards above. If you haven't just exercised, put down the pasta, the breads, the rice, etc and step away from the table.
Also, my Gourmet Nutrition book, which contains over 100 recipes (in addition to all the cooking tips and strategies), has all the meals labeled with the right time of day to eat them. This makes it very easy to pay attention to nutrient timing.
******
Thanks John,
CB
P.S. Want more from John?
>>>> Here is John's site
Here's some feedback on his help...
I was 'dieting' on my own for many months before I found PN. And while simple calorie restriction was working for me, it was a real challenge and I struggled every day with what to eat, when to eat, etc. I was also losing a lot of lean body mass along with the fat.But using the PN program changed all of that. It really forced me to think carefully about my menus and now I always know when I am going to eat next and what I am going to eat next. No more head games about "Gee, if I have this breakfast burrito, then I'll need to skip lunch. If I eat this, I can't eat that"... and on and on. In other words, one of the greatest benefits of PN for me has been a huge reduction in the mental stress of dieting. Also, my weight loss now is running about 90% to 95% fat loss...So thank you, Dr. Berardi, for an excellent program! Thirteen months ago, I weighed 375 lbs. Today I weighed in at 201 lbs...Naturally, my weight loss invites a lot of questions from friends and aquaintances and I always tell them about Precision Nutrition."
>>>> Here is John's site
Wednesday, November 01, 2006
Wednesday workout
Workout was good today.
Last tinme for this workout
New 3-week phase starts next week
1) Clean n Press (5x3) - 90 kilos - whatever that is
2) Fat bar chinups (3xMax) - used crossbar of squat rack - total finger failure
3a) back ext (3x10)
3b) bb row (3x8)
4a) Sledgehammer swings (3x12) - just getting used to these again
4b) EZ curl (3x6)
Worked up a good one today,
CB
Perfect Form for Fat Loss
First things first.
No more Halloween candy today!
Now, onto your regular fitness message...
When I train people, I'm a very, very serious person. I can't stand to watch trainers and clients continuing their conversation while the client does an exercise. It drives me nuts.
You can talk between exercises...that's fine. But not when you are standing behind a client doing seated rows...that's just begging for them to twist their head during a row and hurt themselves.
But I see these trainer-client conversations go on for the full hour, never stopping - not even for a difficult exercise. (You can only imagine how much I love to see clients talking while they are standing/wobbling on a BOSU ball - what a waste of their money.)
The client should be in complete focus on the exercise, not reminiscing about American Idol to the trainer or listening to what the trainer did last night. What message does this convey to the client? That they're just here for the trainer's amusement?
How can the trainer expect good form when the client is talking and turning their head to keep the conversation going?
Perfect form is imperative for injury-free success.
I'm a stickler for exercise form. In fact, some of my clients think that I take exercise form too seriously.
But you can't fool around with exercise form. You must do each rep of each exercise with the best form you possible - even when you are tired and struggling to get through the set (that's where the real benefits are achieved!).
You must go through the safe, full range of motion to get the most out of the exercise. By doing so, you will get more out of the exercise. And more work equals more results.
That's not hard to see, is it? If you go for perfect form on a squat or split squat or dumbbell press, we all know that is harder and takes more energy than to use poor form or to do only half the range of motion.
If you do an exercise with picture perfect form that means you've also done the exercise in its most difficult form. And that means you will gain the most muscle and lose the most fat when the exercise is done to its full capacity.Poor form is often lazy form - its the easy way out - and this will not get you the results you need.
On the other hand, if your mobility (a better training term than flexibility) prevents you from doing the exercise, then you are best to work on your mobility with bodyweight exercises, such as the Spiderman Climb, Spiderman Pushup, Y-Squat, and the other BW exercises.
For my encyclopedia of bodyweight training, get the 6-Month Bodyweight Manual.
By improving your mobility, you'll be able to all exercises with better form.
For other resources on improving your mobility, check out Mike Robertson's website. Magnificent Mobility
I tried out 3 new exercises from his DVD "Inside-Out" with a client this week, and they were great. The client needs more mobility in the hips and thoracic spine, and that is exactly what Mike & Bill Hartman's lunge exercises accomplish.
Now, in addition to focusing on a full range of motion, you must also remember all exercises should be done with your abs braced (as if someone was going to punch you in the stomach) and your low-back slightly arched, but never, ever rounded.
Train safely, train consistently, and train successfully,
CB
P.S. The November workout is out...
And I'm already thinking about the December Monthly TT Workout. It's going to be different from the recent TT workouts. You'll love it.
Learn more about the November workout here.
Or...
Get all access here.
No more Halloween candy today!
Now, onto your regular fitness message...
When I train people, I'm a very, very serious person. I can't stand to watch trainers and clients continuing their conversation while the client does an exercise. It drives me nuts.
You can talk between exercises...that's fine. But not when you are standing behind a client doing seated rows...that's just begging for them to twist their head during a row and hurt themselves.
But I see these trainer-client conversations go on for the full hour, never stopping - not even for a difficult exercise. (You can only imagine how much I love to see clients talking while they are standing/wobbling on a BOSU ball - what a waste of their money.)
The client should be in complete focus on the exercise, not reminiscing about American Idol to the trainer or listening to what the trainer did last night. What message does this convey to the client? That they're just here for the trainer's amusement?
How can the trainer expect good form when the client is talking and turning their head to keep the conversation going?
Perfect form is imperative for injury-free success.
I'm a stickler for exercise form. In fact, some of my clients think that I take exercise form too seriously.
But you can't fool around with exercise form. You must do each rep of each exercise with the best form you possible - even when you are tired and struggling to get through the set (that's where the real benefits are achieved!).
You must go through the safe, full range of motion to get the most out of the exercise. By doing so, you will get more out of the exercise. And more work equals more results.
That's not hard to see, is it? If you go for perfect form on a squat or split squat or dumbbell press, we all know that is harder and takes more energy than to use poor form or to do only half the range of motion.
If you do an exercise with picture perfect form that means you've also done the exercise in its most difficult form. And that means you will gain the most muscle and lose the most fat when the exercise is done to its full capacity.Poor form is often lazy form - its the easy way out - and this will not get you the results you need.
On the other hand, if your mobility (a better training term than flexibility) prevents you from doing the exercise, then you are best to work on your mobility with bodyweight exercises, such as the Spiderman Climb, Spiderman Pushup, Y-Squat, and the other BW exercises.
For my encyclopedia of bodyweight training, get the 6-Month Bodyweight Manual.
By improving your mobility, you'll be able to all exercises with better form.
For other resources on improving your mobility, check out Mike Robertson's website. Magnificent Mobility
I tried out 3 new exercises from his DVD "Inside-Out" with a client this week, and they were great. The client needs more mobility in the hips and thoracic spine, and that is exactly what Mike & Bill Hartman's lunge exercises accomplish.
Now, in addition to focusing on a full range of motion, you must also remember all exercises should be done with your abs braced (as if someone was going to punch you in the stomach) and your low-back slightly arched, but never, ever rounded.
Train safely, train consistently, and train successfully,
CB
P.S. The November workout is out...
And I'm already thinking about the December Monthly TT Workout. It's going to be different from the recent TT workouts. You'll love it.
Learn more about the November workout here.
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