Wednesday, February 28, 2007

Following My Own Advice

How many times do you do something when you should know better? It doens't matter if its a minor infraction, such as sneaking a cookie after dinner, to the major blunders of life that land you in serious doo-doo. We all do it. We all make mistakes and neglect to listen to our own advice.

Today, however, was a different matter for me. I actually listened to the professional advice that I gave everyone in yesterday's blog post about skipping your workout if you are sick.

So no matter how many times I tried to justify working out with this cold, I used common sense and didn't do a heavy lifting session. I did however, do 15 minutes on a recumbant bike - something I haven't done for years. But there was a purpose for that as well.

So I stayed away from the gym where I lift, because

a) I didn't want to make this cold worse

b) I wasn't going to have a quality workout anyways

c) I didn't want to spread my germs on the subway and in the weightroom.

Very altruistic, aren't I?

So I snuck down to the empty gym in my building to ride the bike to help my legs recover from the weekend and Mondays' workout.

Turns out my quadriceps (mostly my vastus lateralis and rectus femoris - outer and middle areas of the front of my thighs) have had severe muscle soreness the last two days. I've been doing foam rolling on them, but the soreness remains. The soreness is a result from mondays' front squats and a 3-hour hike I did with my dog on Sunday. I wore some heavy boots and I think my legs weren't accustomed to it...so the duration of the walk led to some soreness.

By riding the bike, the theory is that doing low intensity activity helps increase blood flow throughout the damaged muscle and will help speed recovery.

I would like to have pulled the sled at the gym, but since I didn't go, I was stuck with the bike. I did more foam rolling after that.

For more on sled training, see this article by Jason Ferruggia:

Sled Dragging for Strength & Recovery

I'm going to try for a real workout tomorrow or Friday,

CB

Goal Setting & Bodyweight Workout Video

To meet your goals (see the goal setting info below), we're continuously putting together great workout videos for you.
 
Here's a no equipment bodyweight workout/warm-up that you can do. It's great for athletes and desk workers that need to increase their mobility, but it also works great for interval circuits to finish your workout.
 
 
To see all of our videos, go here ==> More Home Workout Tips HERE
 
Now I want to talk to you about goal-setting as well...so even if you are not
as one of the 5 guys for the next MH transformation, at least you will have
a plan to follow.
 
I am no stranger to goal setting, and I hope that you take time to
goal-set as well.
 
Setting goals or even making New Year's resolutions is not a bunch
of hogwash, cheesy, fluffy hocus-pocus either. It's no joke.
 
Research shows that people who write their goals down succeed far
more than people that don't write down their goals. It's that
simple. Write them down, review them, and keep them at the
forefront of your thoughts - that way you'll always be working
towards them.
 
What I have done in the past is create a word document with goals
for different areas of business, my finances, my own workouts, my
reading list, and some travel goals. I keep those on file and refer
to them often, several times per week.
 
And I must say, its served me well. Not only as a motivator and
schedule but also as a reminder about goals that I would have
forgotten about if I didn't write them down.
 
Around New Years I got an e-book from a trainer in the UK named
Dax Moy. He's a bright guy, and has done phenomenally well with his
business (he even has a DVD out showing the training program that
helped one of Britain's "Pop Idols" lose over 100 pounds).
 
Anyways, Dax's goal-setting e-book is called "The Magic One
Hundred". In it, Dax tells some good stories about his own life and
how he developed his goal setting system. Drawing from those
lessons, he shows you how to achieve 100 phenomenal goals in a
short amount of time.
 
 
It helped me identify several new significant goals and strategies
of achieving these goals. It was an excellent brainstorm tool, and
a kick-in-the-butt to organize the goals into readily achievable
tasks.
 
What more can I say? If you want to achieve something extra special
this year, strike that, if you want to achieve something
extraordinarily special in the next 100 days, then read this e-book.
 
Let's face it, we are full of motivation at this time of the
year...So why not keep it going with a goal-setting program?
 
Within the hour of starting to read Dax's book, you'll be full of
ideas, more motivation, and commitment to succeeding.
 
 
Life is what you make of it,
 
 
PS - I am also one of 12 experts in an upcoming fat loss
teleseminar series...
 
Along with Tom Venuto, Alwyn Cosgrove, John Berardi, Kelli
Calabrese, myself, and other fat loss experts, as well as "Mr.
Fire", Joe Vitale, we'll be covering all of your fat loss and
motivation questions in a 12-week teleseminar series.
 
And while some of these calls have already been recorded, you still
have a chance to hear me interviewed live, on March 20th!
 
 
Craig will be interviewed live on Tuesday night, March 20th.

Tuesday, February 27, 2007

New march workout is now available

The Perfect 10 Program, the TT workout for March 2007, is now available at

www.TTmembers.com


For only $9.95, you get this program PLUS a month's access to the discussion
forums, and exclusive fat loss interviews.

www.TTmembers.com

CB

Tuesday Workout Filming & Photoshoot

I'm getting a cold.

Started with a little scratch in the back of my throat on Saturday, late
afternoon. Full cough on Sunday. Monday sneezes. Today, that slight dazed
and confused feeling of a head cold.

Still, it hasn't hit me too hard yet. Some big sneezes, though. Not sure
what direction this is going to take.

I'm often asked about working out when people are sick. The general
consensus that you'll read in online articles is...

a) If the symptoms are above the neck (i.e. a cold), you can exercise.

b) If its a flu, don't exercise.

I've read that many times.

And when I was in University, I would always workout no matter how bad off I
was...even if I had a hangover.

Now, I look at it this way:

What will you gain by working out? What will you gain by resting?

It's only one workout. In most cases, just take a rest, get some extra
sleep, and avoid spreading the virus on to someone else. That one workout is
not going to make or break your success. On the other hand, there's no
guarantee that the extra rest will make the illness go away quicker.
Sometimes these things will run the same course no matter what. But at least
by staying home, you don't make your cold (or flu) someone else's problem.

By exercising when sick, we are demonstrating an old-school bodysculpting
approach...that its all about the volume of work, rather than the quality of
work. I'll let you make an adult decision about whether or not the benefits
outweigh the negatives.

Fortunately, I didn't have a full workout planned for today. Instead, we
just filmed all of the 10-minute workout videos to go along with the March
Monthly workout. I should have the manual up tonite.

We also finished up some photos. So at least I was able to get mobile and
get away from a seated posture (definitely a benefit worth getting), and
simply holding some of the positions for the photos helped build some
abdominal endurance and stability.

Who knows what tomorrow will bring,

CB

Monday, February 26, 2007

The Fat Burning Zone!

How does Turbulence Training work? Can beginners use TT?
What
equipment do I need? All this and more in this week's TT
Q'n'A...

Q: What is an example of a strength training superset that
women
can try to improve their results in tough to target areas
(such as
hips/glutes/thighs)?

Answer:
For beginners, we use 1-leg hip extensions to target the
glutes. We
could pair that with Stability Ball leg curls for the
hamstrings.

For squats, if you use a slightly wider than shoulder-
width stance,
you can sit your hips back more and work your butt harder
than with
normal squats. In the Turbulence Training programs, that
is called
a Sumo Squat or Wide-stance Squat. It can be done with
weight or
bodyweight alone. That would go well with Stability Ball
Hip
Extensions, and would be great for the intermediate crowd.

For advanced fitness levels, exercises like split squats,
RDL's,
and reverse lunges target the glutes and hamstrings. These
could be
paired with 1-Leg Stability Ball Leg Curls or 1-Leg RDL's.


Q: Why do you say the fat-burning zone isn't important?

Answer:
There are more efficient ways to burn fat and change your
body than
exercising for a long time at a slow pace.

Proportionately, you burn more fat as fuel when exercising
at a low
intensity. I agree with that.

BUT!

You burn as much or even more fat, proportionately, at
REST! So if
you want the fat burning zone, why get off the couch? Just
make
sure you don't watch anything too exciting, like "24", or
your
heart-rate will go too high. Stick to something that's
neither
suspenseful nor funny, anything starring Jim Belushi
should work.

Seriously, we need to understand that it doesn't matter
how much
fat we burn as a percent of total calories burned during
the
workout. In fact, we don't even need to get hung up on the
amount
of calories burned during our exercise session.

All we need to do is focus on...

A) Boosting metabolism with strength training

B) Boosting metabolism with interval training

C) Eating for fat loss with the proper nutrition
guidelines (see
Dr. Mohr's TT Fat Loss Guidelines for male and female meal
plans).

To boost your metabolism in a short amount of workout
time, you
need to do strength training and interval training. If you
have 2
hours per day to workout, feel free to do slow cardio in
the
fat-burning zone. It's your time to waste. But if you want
results
fast, the TT workout approach will put you in the "fat
burning
zone" all day long.


Q: Is it mandatory to achieve the rep count on the last
set of an
exercise? For example, when the exercise calls for 3 sets
of 8
reps, I get 8 reps in set 1, but only 7 in the last two
sets.
Should I reduce the weight?

Also, if I cut down on the recovery time, is there a
benefit? I
have always read that cutting down recovery time is great
if you
can manage it. Or is it necessary to allow some recovery
time
before the next set?

Answer:
Stick with the same weight for all sets if you can still
get 7 or
even 6 repetitions. However, if you drop down to 5 or less
reps
(when it calls for 8 reps), you should decrease the weight
in the
remaining sets.

As for cutting recovery time, you won't achieve additional
results
by doing so. And if you cut recovery time TOO much, then
you will
have to significantly reduce the weight used per set, and
that
could cut into your metabolism boost.

Please stick to the recommended recovery times.


Q: Could you address the following issue in of your
newsletters:
Are intervals good for beginners? Isn't that too hard for
them?

Answer:
No, beginners can still do interval training.

I'm not talking about what people call "HIIT" (high-
intensity
interval training). I'm simply talking about working at a
slightly
harder than normal pace for the recommended interval time.

I don't like to use the phrase HIIT in my articles, for
this reason.

Here's how beginners would do intervals.

Let's say you are a beginner that can walk on the
treadmill for 20
minutes straight at 3.5mph. For your interval training,
you would
increase the speed to 3.8mph for 1-2 minutes. Then for your
recovery, you'd drop it down to 3.0mph for an equal length
of time.

Repeat for 4-6 intervals.

That's safe and effective interval training for beginners.

Get your very own copy of Turbulence Training & the
Nutrition Guide
here: http://www.turbulencetraining.com/

Q: I've read you don't like spinning classes. Why not?

Answer:
I find that spinning classes are inefficient. Why spend 45
minutes
in a class when you can get the same results in 18 minutes
by doing
interal training on your own with the TT Interval
Workouts?

Plus, I don't like high-RPM spinning, as I've met several
women who
have injuries that can be traced back to high-RPM
spinning. It's
likely that the combination of "messed up hips" from
giving birth
to their children led to biomechanical problems that
flared up when
they started spinning on a regular basis. Be careful, and
make sure
you are strong enough for the cardio activities you
choose!

The best part of a spinning class are the high-tension,
moderate-RPM intervals. Those intervals are what give you
the
'turbulence' on your muscles and skyrocket your metabolism
because
that is when you are doing the most work.

But if you like the camraderie of the class (remember,
social
support is essential to success!), and you have the time,
and you're
healthy, than spinning is a far better choice than
spending an
equal amount of time on the elliptical at a slow pace
while reading
People magazine (I used to see this everyday, and I'm sure
you do
in your gym as well).

Personally, I can't stand being told what to do (even if
its a cute
instructor), so I'll stick to doing my interval training
on my own.

To each their own! (as long as it gets results)


Q: What actually happens in the body and muscles during and
after a Turbulence Training workout?

Answer:
Turbulence Training burns energy, and A LOT of it. So
muscle energy
stores are depleted (i.e. glycogen), and there is some
muscle
damage (as with regular strength training). Combined,
those two
changes put your muscles into what I call, "turbulence".
Scientists
call this a metabolic disturbance.

And just like an airplane needs to expend more energy to
get
through turbulence in the air, your body and muscles have
to burn
more energy to get back to normal...therefore, your body
gets a big
boost in post-exercise metabolism.

The "turbulence" and increase in metabolism don't happen
with
easier workouts and traditional cardio.

But the benefits you get from Turbulence can last for more
than 24
hours, allowing you to burn more fat and calories all day
long.

So while we don't burn as many calories during a TT
workout as you
would if you did an hour of cardio workout, you end up
burning more
calories in the overall 24-hour period with TT compared to
normal
cardio.

So we just have to look outside the workout for the
results, and
not focus on the calories used during your gym time.


Q: I always want to move on to the next TT program after 2
weeks rather than the recommended 4. Is there any reason
why I
shouldn't do this?

Answer:
Yes, you should give each training phase more time. You
want to get
some adaptation to the training, and that takes longer
than 2 weeks
in most cases. Give it the full 4 weeks and then change to
benefit
from the variety in training. You will get more results,
particularly if you are after building more muscle.


Q: I can only do interval cardio training on a separate
day from
weights, is this a problem?

Answer:
No, it is fine to alternate strength and interval days. I
designed
the weights and intervals to be done on the same day so
that people
would have more days off from structured workouts to spend
being
active with their families or hobbies.


Q: In one of your articles you mention that bodyweight
intervals is
the best method of interval training. Is that correct?

Answer:
Acutally, I've written that sprinting is best. Bodyweight
intervals
and the stationary bike are very close in effectiveness. I
like to
switch interval methods every 4 weeks. That is the best
approach.

Get your very own copy of Turbulence Training & the
Nutrition Guide
here: http://www.turbulencetraining.com/

I guarantee Turbulence Training will give you the fat loss
you
deserve and desire.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. What equipment do you need for Turbulence Training?

Dumbbells, a bench, an exercise ball, and if you are
strong enough,
an adjustable pullup bar. That's it. Lose fat in the
comfort of
your own home. You don't need any machines, a cable
station, an
inner-thigh machine, a squat rack, barbells, or balance
boards.

"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

"Turbulence Training is a proven way to melt fat fast,
while
protecting your hard-earned muscle. I'm so confident in its
effectiveness that, over the years, I've recommended it to
literally millions of readers. 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,
Sports and Nutrition Editor, Men's Health

Get your very own copy of Turbulence Training & the
Nutrition Guide
here: http://www.turbulencetraining.com/

Monday Bench Press Workout

For breakfast today I decided to start with 2 cups of plain yogurt mixed with 1 scoop chocolate protein powder, 1/4 cup walnuts, 1/4 cup blueberries and a spoonful of peanut butter.

I mixed everything except for the protein into the bowl and then grabbed the new jug of protein powder I picked up yesterday. Tore the deal of the top and caught an unexpected odor.

Strawberry.

Ooops.

You can't start your day with strawberry protein now, can you? At least I can't.

So I used what remained of an inferior chocolate protein powder and mixed it all up.

If you are looking for a high protein breakfast alternative to your current processed cereals, consider that mixture. It's also a good nightime snack...but keep your portions in-line with your goals.

So for today's workout, here's how it went down...

1) Snatch (3x3)

2) 3-board Bench Press (4x4) - 285

3a) Front Squat (3x8) - 150
3b) Powerblock chest press (3xMax) - 85

4a) Pullups (3x8)
4b) lying db tri ext (3x6)

Stretched hip flexion muscles between sets and did foam rolling,

CB

Fat Loss Superset Training Tip of the Week

Here's a great training tip to help you get more out of your workouts this week...

Always Use Non-competing Supersets in Your Workouts

As you may know, I only use supersets of non-competing exercises in my training programs. That means that the two exercises in the superset must not interfere with one another.

For example, the first exercise, let's say a dumbbell press, must not interfere with the second exercise, say a dumbbell row. That's a nice little upper body superset right there.

One of the tough things about designing the perfect non-competing superset is to avoid fatiguing your grip. For example, pairing a Dumbbell Row and a Dumbell Split Squat are perfect in theory (because you are training upper body and lower body), but both exercises demand a lot from your grip. So it would make for an ineffective superset (both exercises would fail in grip first, before the back or leg muscles fatigued).

Recently, I did a great superset of exercises that I had never done before: Barbell squats and wide-grip seated rows. It was a great combination with absolutely no competition between muscle groups or grip - so I could work very heavy in both exercises - therefore leading to the most "turbulence" on my body - and therefore, the best training results.

An alternative bodyweight version of that superset would be Pistols (1-leg bodyweight squats) supersetted with Pullups - talk about a tough, functional superset. Even the world's strongest man would have a tough go with those.

Delivering the best training tips for your goals,

CB

P.S. And for more advanced training tips, check out my Advanced Training Article Series available to Platinum Members at TT Members.

These articles include:

  • The Best Number of Reps for Muscle Growth, Strength, and Fat Loss.
  • How to Set Up Training Programs
  • The Best Number of Sets for Strength, Mass, and Fat Loss

Go to the TT Members Download Library to read these articles...

P.P.S. Part 2 of the Tom Venuto "single-digit body fat" interview is now up!

Click HERE to read Tom's insights on cardio for fat loss

Sunday, February 25, 2007

7-Day Weight Loss Guide

In his interview over on TTMembers, strength coach and nutrition expert Brad Pilon gave some unique tips on looking better.

One of his points was quite simple...for those of you that have been working hard, eating right, and losing weight yet don't feel your body fat is changing, Brad recommends getting a tan or new clothes that fit better. Often, even though we are improving, we don't notice it.

On my travels, I was able to get quite a bit of sun, and I have to agree with Brad, the tan makes the body look better. After all, no bodybuilder goes on-stage trying to look as light as possible, do they?

Of course not, everyone puts on "fake tan" because it makes you look better.

Read the other tips from Brad's interview HERE

NOTE: By the way, I think I gave the wrong link for yesterday's Yout Tube video...

Click HERE for the correct link to the bodyweight session

Now for this week's guidelines...

Monday
During today's Turbulence Training workout, I want you to push for a personal best in the last superset of the day. No matter what the workout calls for, try to get one more rep than last week.

If you are a beginner having a hard time with the exercises, get a personal trainer for one session to take you through the exercises.

Tuesday
30 minutes of activity. Review your nutrition. Are you going longer than 3 hours between meals? If so, brainstorm some solutions to overcome this problem, and fix your schedule so that you are able to get in all of your meals.

Wednesday
TT workout. Switch the exercises in your supersets, so that you do 1B first, and 1A second. And so on. This will give you some mental variety in your training, and you'll understand how fatigue impacts performance.

Thursday
30 minutes of exercise, anyway you want to get it done. Then take some time to read this interview with fat loss expert, Tom Venuto.

Read how 38-year old fitness expert Tom Venuto has adjusted his nutrition and training with age to retain his single-digit body fat all year round - naturally!

Friday
Another TT workout. Relax and take time to set some goals. Read Dax Moy's 4 simple steps to successful goal setting, including, "Know the price - Research the costs BEFORE you start. Financial costs, time costs, relationship costs, emotional costs."

Saturday
Get 30 minutes of exercise from a fun, non-gym workout. Check in with your social support group. Educate yourself and your social support group. Have a "fat loss book of the month club" where you choose a book or program to review and learn from.

Here are some programs that I recommend...

Fit Over 40 - Inspirational for anyone that wonders if they can lose fat and look great after 40

Tom Venuto's Burn the Fat - A different approach than TT

Alwyn Cosgrove's Afterburn

Sunday
Plan, shop, and prepare, of course.

If you are a woman, take Cassandra Forsythe's advice and pick up a "high dose calcium, magnesium and vitamin D supplement."

And everyone should be getting their fish oils...aiming for 3.5g total of EPA and DHA combined, according to Men's Health magazine.

Join us over on the http://www.ttmembers.com/ discussion forums, 

CB

7-Day Weight Loss Guide

In his interview over on TTMembers, strength coach and nutrition expert Brad Pilon gave some unique tips on looking better.

One of his points was quite simple...for those of you that have been working hard, eating right, and losing weight yet don't feel your body fat is changing, Brad recommends getting a tan or new clothes that fit better. Often, even though we are improving, we don't notice it.

On my travels, I was able to get quite a bit of sun, and I have to agree with Brad, the tan makes the body look better. After all, no bodybuilder goes on-stage trying to look as light as possible, do they?

Of course not, everyone puts on "fake tan" because it makes you look better.

Read the other tips from Brad's interview HERE

NOTE: By the way, I think I gave the wrong link for yesterday's Yout Tube video...

Click HERE for the correct link to the bodyweight session

Now for this week's guidelines...

Monday
During today's Turbulence Training workout, I want you to push for a personal best in the last superset of the day. No matter what the workout calls for, try to get one more rep than last week.

If you are a beginner having a hard time with the exercises, get a personal trainer for one session to take you through the exercises.

Tuesday
30 minutes of activity. Review your nutrition. Are you going longer than 3 hours between meals? If so, brainstorm some solutions to overcome this problem, and fix your schedule so that you are able to get in all of your meals.

Wednesday
TT workout. Switch the exercises in your supersets, so that you do 1B first, and 1A second. And so on. This will give you some mental variety in your training, and you'll understand how fatigue impacts performance.

Thursday
30 minutes of exercise, anyway you want to get it done. Then take some time to read this interview with fat loss expert, Tom Venuto.

Read how 38-year old fitness expert Tom Venuto has adjusted his nutrition and training with age to retain his single-digit body fat all year round - naturally!

Friday
Another TT workout. Relax and take time to set some goals. Read Dax Moy's 4 simple steps to successful goal setting, including, "Know the price - Research the costs BEFORE you start. Financial costs, time costs, relationship costs, emotional costs."

Saturday
Get 30 minutes of exercise from a fun, non-gym workout. Check in with your social support group. Educate yourself and your social support group. Have a "fat loss book of the month club" where you choose a book or program to review and learn from.

Here are some programs that I recommend...

Fit Over 40 - Inspirational for anyone that wonders if they can lose fat and look great after 40

Tom Venuto's Burn the Fat - A different approach than TT

Alwyn Cosgrove's Afterburn

Sunday
Plan, shop, and prepare, of course.

If you are a woman, take Cassandra Forsythe's advice and pick up a "high dose calcium, magnesium and vitamin D supplement."

And everyone should be getting their fish oils...aiming for 3.5g total of EPA and DHA combined, according to Men's Health magazine.

Join us over on the http://www.ttmembers.com/ discussion forums, 

CB

7-Day Weight Loss Guide

In his interview over on TTMembers, strength coach and nutrition expert Brad Pilon gave some unique tips on looking better.

One of his points was quite simple...for those of you that have been working hard, eating right, and losing weight yet don't feel your body fat is changing, Brad recommends getting a tan or new clothes that fit better. Often, even though we are improving, we don't notice it.

On my travels, I was able to get quite a bit of sun, and I have to agree with Brad, the tan makes the body look better. After all, no bodybuilder goes on-stage trying to look as light as possible, do they?

Of course not, everyone puts on "fake tan" because it makes you look better.

Read the other tips from Brad's interview HERE

NOTE: By the way, I think I gave the wrong link for yesterday's Yout Tube video...

Click HERE for the correct link to the bodyweight session

Now for this week's guidelines...

Monday
During today's Turbulence Training workout, I want you to push for a personal best in the last superset of the day. No matter what the workout calls for, try to get one more rep than last week.

If you are a beginner having a hard time with the exercises, get a personal trainer for one session to take you through the exercises.

Tuesday
30 minutes of activity. Review your nutrition. Are you going longer than 3 hours between meals? If so, brainstorm some solutions to overcome this problem, and fix your schedule so that you are able to get in all of your meals.

Wednesday
TT workout. Switch the exercises in your supersets, so that you do 1B first, and 1A second. And so on. This will give you some mental variety in your training, and you'll understand how fatigue impacts performance.

Thursday
30 minutes of exercise, anyway you want to get it done. Then take some time to read this interview with fat loss expert, Tom Venuto.

Read how 38-year old fitness expert Tom Venuto has adjusted his nutrition and training with age to retain his single-digit body fat all year round - naturally!

Friday
Another TT workout. Relax and take time to set some goals. Read Dax Moy's 4 simple steps to successful goal setting, including, "Know the price - Research the costs BEFORE you start. Financial costs, time costs, relationship costs, emotional costs."

Saturday
Get 30 minutes of exercise from a fun, non-gym workout. Check in with your social support group. Educate yourself and your social support group. Have a "fat loss book of the month club" where you choose a book or program to review and learn from.

Here are some programs that I recommend...

Fit Over 40 - Inspirational for anyone that wonders if they can lose fat and look great after 40

Tom Venuto's Burn the Fat - A different approach than TT

Alwyn Cosgrove's Afterburn

Sunday
Plan, shop, and prepare, of course.

If you are a woman, take Cassandra Forsythe's advice and pick up a "high dose calcium, magnesium and vitamin D supplement."

And everyone should be getting their fish oils...aiming for 3.5g total of EPA and DHA combined, according to Men's Health magazine.

Join us over on the http://www.ttmembers.com/ discussion forums, 

CB

Saturday, February 24, 2007

Vacation Nutrition & Traveling Workouts

With North American "March Break" and Spring Holidays coming up, we need to address how to workout on the road more than ever. Plus, I received an odd question this week, asking me how someone should eat while on holidays if they want to lose fat, and I need to talk about holiday nutrition as well.

I'm quite sure the person knows the answer to their nutrition for fat loss question. You simply eat the exact same on vacation as you do at home - if you want to lose fat.

But I think they wanted to hear me say that when on holiday, you can eat whatever you want. But of course, that is not the case.

What happens in Vegas does NOT stay in Vegas, at least when it comes to calories consumed. Those calories come right home with you. Foods eaten on holiday are not magically less-fattening than calories at home.

So if you are committed to fat loss while traveling, don't stray from
Dr. Chris Mohr's TT Fat Loss Nutrition Guidelines.

Otherwise, simply understand that there will be consequences if you eat a huge bowl of pasta and drink a bottle of vino each night. And that consequence will be fat gained. On the other hand, it is easy to lose bodyfat while on holiday. I know that I just did it.

By being very active in the water and sightseeing, along with eating properly - seared tuna, steak, sushi, an unbelievably delicious beef and prawn garden salad, along with bowls of local seasonal vegetables.

I also did a lot of bodyweight workouts.
 
For a nice bodyweight circuit, pick 3 lower body exercises and 3 upper body/torso exercises and alternate them.

For example...
  • A bodyweight squat
  • A moderate difficulty pushup
  • A single-leg exercise
  • A harder pushup or total body torso exercise like a Mountain Climber
  • An exercise for the hamstrings (i.e. 1-leg RDL or a Waiter's Bow)
  • An upper back exercise like Inverted Rows, Pullups, or Stick-ups
And if you are feeling frisky, go for a round of Advanced Burpees - seen HERE

So how did I lose fat on holidays? Simply, more calories were burned then were consumed. Yet even though I ate delicious food, I also did lots of quality exercise.

Airports and airplanes are easily overcome by packing apples and nuts. And by saying no to anything that doesn't fit your plan...If I can survive a 12-hour flight from LA to Auckland then you can probably survive a 4 hour flight to Mexico without the need for booze or processed airplane carbohydrates.

In the end, I guess you need to ask yourself why you are going on holiday...

Is it to get away from the stress of work and spend quality time with others?

Or is it to eat junk?

If its the latter, why not just stay home and save yourslef the traveling money?

Eat well for energy and you'll have your best vacation ever,

CB

PS - Print it out and take it with you...
 
 
So simple, so effective. You'll stay lean and you'll have high energy all day long...no more food and laziness energy slumps.
 
 
"Craig's Bodyweight Turbulence Training program lets you use your body as the most comprehensive home gym available. In turn the results are like nothing else out there. If going to the gym ever feels stale, I immediately switch to CB's Bodyweight TT program to get and stay in shape."
Anthony Belza, one of Toronto's top Strength & Conditioning Coaches
 

"

I want to thank you for kicking my ass.  Seriously.  I tried the one-legged deadlifts and the one-legged squats and literally cursed you.  I was shocked at how little I knew about bodyweight training (i had Matt Furey's course but it didn't go into detail as yours did) and being in the military, I've had experience with calisthenics but WOW...it was incredible!"

Lee Smith, Iraq 

Friday, February 23, 2007

Seminar Announcements

I want to make a couple of seminar announcements...

First, if you live near Little Rock, Arkansas, there is going to be a great weekend of fitness education on April 12th weekend. Alwyn Cosgrove, Bill Hartman, nutrition expert Mike Roussell, and Charles Staley are just some of the presenters this weekend. Click HERE for more info.

Believe me, it will be worth it just to meet Alwyn.

Second, I will be doing a bodyweight training demonstration in Chicago on March 17th at a seminar for Personal Trainers. It's actually at the Holiday Inn in Elk Grove, IL. The weekend seminar is only $199. Dr. Chris Mohr and Brian Grasso (expert in training Young Athletes) will be there as well, among other experts.

Click HERE to signup for this Personal Trainer Education Seminar in Chicago

See you there.

What's the deal with coffee?

We have a new fat loss nutrition interview up with Dr. Chris Mohr, Ph.D., over at TT Members.com

Here's what I asked him...

CB: Chris, what nutrition changes work best for sedentary, overweight individuals?

CB: What are your personal experiences with client compliance? Are most people "lying to themselves" about how well they eat?

CB: What is your opinion on when a client should focus on building muscle versus losing fat? Let's say a guy is 5'8", 160pounds, and 15% bodyfat. What should he focus on first, if his goal is 10% fat and ripped abs?

CB: Are there any negatives to consuming dairy products?

CB: What is the latest research on coffee? Is it safe, is it healthy?

CB: Is it unhealthy to eat nuts roasted in oil?

CB: And is it possible to eat too much fiber?

Read it all here: TT members

CB

For Real Men Only...

Today, we get a guest message from Strength Coach Zach Even-Esh...

There are many methods to boost
your muscle building efforts.

Some are super easy to implement,
others require extra sleep / naps, extra rest,
these might be some things,
as a busy man, you
are unable to do on a regular basis.

Let's look at some tips you
can quickly and easily
implement into
your workouts which will
boost your muscle building.

Some are more obvious than others....

1. Choose rep ranges in the 6 - 12 range

* the moderate reps are great for hypertrophy,
this is why bodybuilding methods are great for
adding muscle. This rep range gives you enough
"time under tension" which speeds muscle growth.

2. Have a post workout meal
or meal replacement.

* You should also have
some complex carbs after the workout as
your body utilizes these carbs much more efficiently
immediately after a workout.

3. Choose compound lifts

* The old time strongmen
from the early 1900's and
prior all had rugged, solid as rock
physiques.

They were also VERY strong

Most importantly, they NEVER
isolated any muscle. They always
performed deadlifts, olympic lifts,
overhead pressing and gymnastics movements
such as handstand push ups,
pull up variations and hand walking.

So start utilizing movements such
as barbell and dumbbell rows, squats,
deadlifts, pull ups, clean and presses,
floor presses and snatches.

4. Short workouts!

* These old time strongmen also
understood the need and the benefit
of shorter workouts, and
doing everything in moderation.

They trained for 15 - 30 minutes
per workout, chose 2 - 3 movements
and worked hard as all heck on them!

A workout for them might
be 4 or 5 sets of the
barbell clean and press,
then 4 or 5 sets of
the handstand push up
and then call it a day!

Shocking for many, but,
these men knew that
it didn't take 50
different movements
to get strong, big and
rugged!

5. Consistency and Effort!

* OK, that's two things
wrapped into one :)

You can not develop muscle
or get that REAL Man
look with sissy workouts
that barely cause you to break
a sweat!

Work hard, and work hard
on a regular basis!

If you're feeling tired and beat
up, then make it a bodyweight
only workout.

Just remember, that on a regular
basis you need to move
your body and work hard when
doing so!

If you want the REAL Man
Blue Print for attaining the body
you've always wanted,
then follow me through
REAL Man Workouts

You'll also be coached into greatness
with our companion Success CD
where I interview a Success Coach
every month!

Don't settle for average

Don't settle for "reality"

I suggest creating your own reality!

I know you want to come tt!

Dedicated to your success,

Zach Even - Esh

PS - Your journey towards excellence
begins at
REAL Man Success

Thursday, February 22, 2007

New Youtube Video - Bodyweight Training from New Zealand

What do you do after you've been stuck on a plane for 12 hours?

You get moving and get mobile.

Here's my first video from my trip to NZ and Australia...featuring a variety
of bodyweight exercises.

Go HERE for the Video, poolside, from Auckland, NZ

CB
www.TTmembers.com - for more exercise videos...

New Youtube Video - Bodyweight Training from New Zealand

What do you do after you've been stuck on a plane for 12 hours?

You get moving and get mobile.

Here's my first video from my trip to NZ and Australia...featuring a variety
of bodyweight exercises.

Go HERE for the Video, poolside, from Auckland, NZ

CB
www.TTmembers.com - for more exercise videos...

Thursday Desk Jockey Workout

Thursday's the day I chain myself to my desk and don't take a break at lunch
for a workout. So after I walked the pup to daycare (through a thunder-
snowstorm I might add - yes, thunder and lightening during a snowstorm), I
strapped myself in from 8-3 without a break and wrote some articles, emails,
and edited some DVD scripts.

And while I get a lot of work done this way, physically, there comes a point
where you have to "undo" the damage from sitting in a chair for that long -
no matter how good your posture is (and mine sucks).

Over those 7 hours I did get up to stretch and move my scapula around a
little, but at 3pm I decided to try some of the exercises in a new product
I'm reviewing.

The product is called "Building the Efficient Athlete", and its a manual and DVD series
from Eric Cressey and Mike Robertson. I'm a relatively busy guy, so I didn't think I'd
have too much time to commit to going through their materials, at least not for the
next couple of weeks.

But I started reading the manual Sunday night. and then that led to looking at the DVD's.
4 days later and I'm through most of the info. And I even did some of the exercises
today while I watched a DVD. Eric and Mike know their stuff, and if you're an athlete or
trainer, you won't want to miss out on it. I'll certainly be using a lot of the exercises
and stretches in my own programs, and with the few elite athletes that I still consult with.

Trainers should get this product for the anatomy lesson alone that is provided in the
material. A lot of people are still doing the wrong exercises, thinking they are helping
when in fact they are harming their athletes. Each day someone emails me a horror
story about a trainer in their gym, doing something that most 12-year olds would
realize isn't right.

From "abdominal hollowing" to improper squat form, the training industry has a long way
to go when it comes to being more professional with its instruction. And you know what,
no one is too good for this product either. I learned a lot, and listen to what Joe Dowdell,
one of NYC's top trainers has to say about the info he learned as a participant at the
original seminar:

""From the functional anatomy, to the static and dynamic assessment procedures, to the hands-on
exercises technique segments, Eric and Mike provided a thoroughly enjoyable, yet highly educational
environment.  For those of you who weren't fortunate enough to attend, I highly recommend getting
this DVD set
, as the information is well worth the investment."
Joe Dowdell, CSCS, CPT
Co-owner, Peak Performance, NYC
www.PeakPerformanceNYC.com

Click HERE to become the go-to strength coach in your area

Truth About Ab Training & Drawing in Your Navel

There never should have been a need for this ab training article to ever have been written. But for years, poorly educated personal trainers have been obsessed with the "drawing your spine to your belly button" recommendation for their clients.

Read the NY Times Article HERE

Had any of these well-meaning, but not-so-well-skilled trainers lifted weights themselves, they would have realized the fallacy of this recommendation. Try squatting with a heavy weight with your abs hollowed. Doesn't work very well.

That's why I never jumped on the "spine to your belly button bandwagon". I've been recommending to clients to brace their abs for years, because not only have I read Dr. McGill's book "Ultimate Low Back Fitness & Performance" (twice), AND driven to Waterloo University to meet with him personally, but I've also been lifting for years and know that you have to have a strongly braced torso if you want to lift heavy weights.

Too many personal trainers today have not challenged themselves with hard lifting, but still take it upon themselves to try and teach their clients hard lifting technique. It would be like me teaching skydiving. Just because you've watched others do it, doesn't make you an expert.

Read the article, re-evaluate your ab training, and train your torso safely and effectively. Needless to say, all of the TT workouts are designed based on Dr. McGill's recommendations. So I'm sorry, but there aren't any "navel drawingin" exercises or thousand-situps-per-day workouts in the TT manuals.

Leave it to a NYC newspaper to put this article in their fashion and style section,

CB
www.TTMembers.com
www.TurbulenceTraining.com
www.WorkoutManuals.com

Maximize Your Metabolism

Here's an article from Dr. John Berardi, author of Precision Nutrition

The Metabolism Advantage
5 Ways to Maximize Your Metabolism
By Dr John Berardi, CSCS

Metabolism - you've heard the word a million times but do you really know what metabolism is?  Is it something you can touch? Is it located in a certain part of your body? Can it be operated on by medical doctors?  And most importantly, can you speed it up?

Well, although you can't touch or operate on the metabolism, the good news is that you can speed it up with the right exercise and nutrition strategy.  This is good news because the average North American loses about 10% of their metabolic power each decade, starting at age 25.
 
Yet by focusing on the improving each of the 5 metabolic targets below, it's entirely possible to prevent this metabolic slow-down.  And this means a high metabolism for life!

METABOLIC TARGET #1
A gain of 5 to 10 pounds of lean mass muscle will rev up your resting metabolism - the number of calories your body burns to maintain life - by roughly 100 calories - each and every day. Of course, you can build this lean mass through regular resistance exercise.  
 
Interestingly, not only will this added lean mass speed up your resting metabolism, keeping it revving all day and night, the metabolism will get independent boosts from both performing the exercise and recovering from it.

METABOLIC TARGET #2 THE AFTERBURN
Through targeted and "energy system" training (otherwise known as interval exercise), you can increase the number of calories you burn during your workouts (about 300 to 600 calories per day depending on your body size and workout duration).
 
However, assuming you integrate these high intensity efforts frequently enough, you can also burn through another 100 to 200 calories per day - a post-exercise energy burst that eats up calories even when you're sitting on your butt.  This is called "the afterburn" and it's one secret that those who build a fast metabolism have taken advantage of.

METABOLIC TARGET #3 THE FOOD
That's right, even food can increase your metabolism.  Undereat and the metabolism will drop.  Eat the right amount and it'll remain high while still allowing you to burn fat.  
Further, prioritizing metabolically costly proteins, metabolism-boosting fats, antioxidant-rich fruits and veggies, and the right carbs at the right times (nutrient timing), can boost your metabolic rate by another 100 to 200 calories per day.

METABOLIC TARGET #4 EXERCISE VARIETY
Whenever you perform a new activity, it's likely that you'll fumble around a bit before you get it right.  In other words, we're inefficient when performing new activities.  In life, we've been taught to abhor inefficiency but in more metabolic
pursuits, inefficiency is a blessing.
 
When regularly changing your exercise program you'll become a less efficient calorie burner. Much like a car in need of a tune up, your body will consume more fuel than it needs to operate, wasting away the excess as heat. Unlike with your car, however, when it comes to your metabolism, inefficiency is a good thing. It will coax your body into burning more calories - and more fat - for fuel.

METABOLIC TARGET #5 MOVEMENT
Thanks to that desk job, family commitments, and great lineup of must-see TV, most of us move less at ages 30, 40, and beyond than we did during our teens and twenties. So the final secret to a lifetime of metabolic maximization is to move more.
 
In addition to the resistance exercise, the interval exercise, and the exercise variation discussed above, it's important to "top off" your metabolism with some low intensity physical activity.  Yoga, walking the dog, bike rides with the spouse - they all count. By accumulating at least 5 hours of physical activity each week, you can increase your calorie burning by about 300 to 600 calories per day.

If you're young and haven't seen the affects of father time, that's excellent. But that doesn't mean you wont! Make sure that you use a combination of smart eating, training and supplementation to keep that metabolism revving for life.

And if you're older and your current lifestyle has negatively impacted your body, know that it's not too late. Turn things around now and you can reverse the damage that's been done. I've seen it happen time and time again.

Until next time, keep that metabolism revving!

-------------------------------------
Dr John M Berardi, CSCS 

Get more info from Dr. John Berardi from his website: Precision Nutrition

Wednesday, February 21, 2007

Wednesday Workout

Ready to get back to my favorite exercise - The Trap Bar Deadlift

Warmup superset with light weights
1a) Overhead Squat (3x5)
1b) Overhead lunge (3x5)

2a) Trap Bar Deadlift (3x5) - 330
2b) DB 1-arm Incline Press (2x12)

3a) Good morning (3x8)
3b) side plank (3x45)

That's it. I hate good mornings. Not actual moirnings that are good, I mean
the exercise. Humbling.

Time for post workout chocolate milk,

CB

www.TTMembers.com
www.TurbulenceTraining.com

Tuesday, February 20, 2007

12-Minute Arms & Abs

Because you can't workout your arms and abs in only 11 minutes, I put
together this 12-minute arm workout I did today on my "off day".

Warmup - Pushups x 15, plus an exercise from Bill Hartman's Inside-Out DVD
(Can't remember the name of it!)

1A) Chin-ups (3 sets of 10)
no rest
1B) DB Lying Triceps Ext (3x8)
no rest before repeating the superset

2A) DB Standing Curls (3x8)
no rest
2B) Kneeling Cable Crunches (3x15)
no rest before repeating the superset

Notice that even though there were only 2 direct arm exercises, the other
two exercises indirectly train the biceps (chinups) and triceps (cable
crunches).

So for the many of you that ask about adding arm work to Turbulence
Training, here's something you can do on 1 off day per week, or better yet,
add to the end of a regular TT workout if you have time.


Sincerely,

Craig Ballantyne, CSCS, M.Sc.
Author, Men's Health Magazine
Maximum Fitness Training Adviser
President
CB Athletic Consulting, Inc.

Signup for the free newsletters at:
www.WorkoutManuals.com
www.TurbulenceTraining.com
www.cbathletics.com

www.grrlAthlete.com


Visit my blog:
http://turbulencetraining.blogspot.com/

Bodybuilding Hormone Secrets

More today on the secrets of supersets...

In the past, I've mentioned supersets being effective simply because they save you time - and that results didn't depend on your heart rate (even though it gets jacked with supersets).

But recent research suggests another reason for the effectiveness of supersets - and that's the increase in Growth Hormone in your body.

GH, for those that don't know, is one of the hormones in your body that increases fat burning.

It's also one of the most popular scam supplements that you hear about in spam email.

So why is GH so popular?

Because everyone calls GH "the Fountain of Youth". It's supposed to make you lose fat and apparently make you look and feel younger...(and it must work - I was 'accused' repeatedly in NZ and Australia of being only 25 years old - almost 7 years younger than I really am - must be the TT lifestyle).

And that's why it doesn't surprise me that both interval training and high-intensity resistance training have both been shown to increase gee-H.

But the so-called GH boosting supplements aren't backed by science. On the other hand, I've been able to show you the science behind Turbulence Training. And not only science, but results too!

But now for some bad news...a recent study (from JCEM, 91: 678-, 2006, for any science nerds) showed that obese men burn fewer calories and have less post-exercise GH than normal men. And the obese men also had higher cortisol levels. AND the obese men burned fewer calories in the post-exercise period. That's a triple-yikes!

Three strikes against obese men...and possibly why some guys have a heck of time losing fat in the first place. Their hormones are out of whack to begin with - so its harder for their bodies to burn fat.

If you turn to a low-fat diet and lots of cardio, you aren't going to get the GH response that you would if you eat according to Dr. Mohr's TT fat loss guidelines and if you use the TT workouts.

So let's review the TT workout set-up that will get you more results in less time...I'm talking 3 workouts of 45 minutes per week that will blast your post-exercise metabolism through the roof and help maximize your hormonal response to exercise.

A - The Warm-up

We use three bodyweight exercises done in a circuit. This is a much better way to prepare for training than by walking slowly on a treadmill.

B - The Strength Training Supersets

This can be as little as one brilliant superset (DB squats + DB presses) if you have only 10 minutes, or up to 4 supersets if you want to spend 30 minutes on your TT Strength Training.

Take a look at the February 2007 workout for an example of a 4 superset TT workout...and don't forget to check out the Youtube video descriptions of the workouts...for members only at www.TTMembers.com

C - Intervals

Bodyweight circuits, stationary bike intervals, or running on the treadmill or outside, these are just a few of the ways we can do intervals for 10-20 minutes.

We don't need 40 minutes of slow cardio, or even 40 minutes of intervals.

There is still lots to learn about interval training, but most research is using only 20-minute interval workouts to get major, much-better-than-longer-cardio results.

As I learn more, you'll learn everything.

So that's that. Eat according to Dr. Mohr's plan, avoid the Western Lifestyle, and exercise and live according to the TT lifestyle, and you'll look and feel fantastic - and YOUNGER!

3 by 45 per week for your fountain of youth,

CB

P.S. Want to hear what Dr. Berardi has to say about Detox Diets?

Does Dr. Berardi use them? Where should detox diets fit into the TT lifestyle?

Click HERE to read Dr. Berardi's Detox discussion...

Monday, February 19, 2007

The Evolution of Cardio

I've been meaning to write this email for a long time. Today I'm
going to give you the story of how I solved the problem of getting
an efficient and effective fat loss program finished in 45 minutes.
Essentially, how I invented Turbulence Training.

And then I'll end with a sample TT workout for you...

But first, let's take a trip down memory lane to the winter of
98-99. I was but a lowly grad student, studying the effects of
androstenedione (the supplement taken by the might Mark McGwire
during his record-breaking home run quest in '98).

In my study (which was published in the Canadian Journal of Applied
Physiology for any science nerds like myself out there), we had
guys use the supplement and go through a couple of weight training
sessions. By February of '99 I was stuck in the lab, analyzing the
blood samples using some fancy radio-active isotopes.

And when I say stuck in the lab, I mean STUCK. I'd get there at
7am, and record my last data point at 11pm. Sixteen hours of
mad science. And if I wasn't there, I was downstairs in the
medical library, studying papers on testosterone and training.

Now coming from a very athletic background, this sedentary
lifestyle didn't sit well with me. But there I was, studing for a
degree in Exercise Physiology and left with no time for exercise.
Or so I thought.

Fortunately, I actually had a 50 minute window once per day of
"down-time" while the lab's gamma-counter analyzed blood samples.

That left me 50 minutes to get to the gym (5 minutes across campus)
and get a workout in the remaining 40 or so minutes. I knew that
if I applied my studies to the workout, I could get maximum results
in minimum time.

As a former athlete, I knew that I had to find a way to stay fit
and to avoid the fat gain that comes with working long hours in a
sedentary environment. And I also had to stay true to the
high-school bodybuilder I once was, so there was no way I was
willing to sacrifice my muscle to one of those long-cardio, low
protein fat-loss plans that were popular at the time.

Instead, I had to draw on my academic studies and my experiences
working with athletes as the school's Strength & Conditioning
Coach.

I knew that sprint intervals were associated with more fat loss
than slow cardio, and I knew that you could also increase aerobic
fitness by doing sprints (but you can't increase sprint performance
by doing aerobic training).

So clearly, intervals were (and ARE!) superior to long slow cardio.

I had seen first hand the incredible results of sprint intervals in
the summer and fall, as the athletes made huge fitness improvements
and shed winter fat in a short time using my interval programs. I
knew that intervals had to be the next step in the evolution of
cardio.

The biggest benefit of intervals? A lot of results in a short
amount of time. I knew that I only had 40 minutes to train, and
therefore I could only spend 15-20 minutes doing intervals.

Now onto the strength training portion of the workouts. I knew that
a high-volume bodybuilding program wasn't going to cut it - I just
didn't have time. But in the past year I had read so many lifting
studies, that I knew exactly what exercises I needed to do to
maximize my lifting time in the gym.

Those exercises were standing, multi-muscle, movements such as
squats, presses, rows, power cleans, and plenty of other standing
single-leg exercises. I knew that those exercises would bring me
far more results than those people sitting on machines would ever
achieve.

And I also knew that I had to lift heavier than the average Joe or
Jane Gym-goer lifts. I just knew that doing lighter weights and
high-reps wasn't going to cut it. And a research study from 2001
later showed that I was right - when women did 8 reps per set, they
had a significantly greater increase in post-workout metabolism
than if they did 15 reps per set.

So I had my plan. Bust my tail over to the gym, through the cold,
dreary Canadian winter afternoon, and do a quick but thorough
warmup (specific to my lifts - none of that 5 minutes on the
treadmill waste of time).

Once I got through the warm-up, I did as many sets as I could in
the remainder of the 20 minutes for strength training.

At that point, I knew that supersets were the only way to go if I
wanted to maximize the number of sets I could do...so the
non-competing superset of Turbulence Training was put in place.

By non-competing, I mean that the 2 exercises in the superset don't
interfere with one another. So you can use upper and lower body
exercises together, or pushing and pulling exercises. Just be
careful not to use two grip-intensive exercises together in a
superset - otherwise, one exercise will suffer, if not both.

And then I followed up the strength training with intervals, as I
knew these had to follow the lifting, otherwise it would not be the
correct exercise order. Remember, intervals first leads to
premature fatigue. Lift first, cardio later. Forget that old wives
tale about doing cardio first to burn more fat. That's junk.

You know, I remember the exact day and exact workout that this all
came together into the Turbulence Training program. It hit me as I
was finishing my intervals. I knew I had found something that was
like fat loss magic.

Unfortunately, I couldn't find a way to put it in a pill. But I've
been able to put it down on paper in all of the TT manuals.

The exact workout I used that day went like this...

Warm-up
1 set of Bodyweight Squats
1 set of pushups
1 set of Squats with the empty bar
1 set of light dumbbell chest presses
1 set of moderate weight barbell squats
1 set of moderate weight dumbbell chest presses

Strength Training Superset #1
Barbell Squats paired with Dumbbell Chest Presses
3 supersets, aiming for 8 reps per side per set

Strength Training Superset #2
DB Rows paired with Barbell Forward Lunges
3 supersets, aiming for 8 reps per set

Stationary Bike Intervals
After a warmup, I did 6 intervals of 45 seconds work and 45 seconds
rest, finishing with a cool-down.

And from that point in time, I've tried to share this and all the
other Turbulence Training workouts with as many men and women as
possible. The same men and women that I would see day-in and
day-out performing the same ineffective slow-cardio fat loss
programs, and not making a darn change month after month. And
every day they would see me, soaked in sweat, feeling great and
looking lean, and finishing another TT workout.

Eventually I noticed these other men and women weren't around as
consistently as before, and then soon enough they would drop out
completely - after all, they weren't getting results with their
slow cardio and aerobics classes (yep, those were still around in
'99!).

And so here we are today...thousands of TT users later, with
national fitness magazines like Men's Health, Men's Fitness, and
Shape spreading the good word about Turbulence Training.

Thousands of TT users, dozens of personal trainers, and even
several national fitness magazines all agree with me, Turbulence
Training is the #1 way to fast fat loss.

Thanks for being a part of the TT Lifestyle Revolution, and for
sharing this new and improved fat loss training and cardio system
with the world.

If you haven't already, get your own copy of the TT workouts and
nutrition guidelines here:

http://www.turbulencetraining.com/

So when you see someone frustrated with their ineffective fat loss
program, tell them there is a better way. It's research-based,
efficient, and most of all, effective. And yes, it goes against the
crowd. But it works.

And it's now better than ever,

CB

PS - Don't know where to start?

If you are a beginner, start by reading Dr. Mohr's nutrition
guidelines...eating properly will be the biggest factor in your
early success.

Beginners should also start with the Introductory TT workouts to
prepare their muscles for the upcoming intense training.

For others, it's best to start with the Intermediate Level TT
workouts. If those aren't enough of a challenge, you can move onto
the Original TT workout and follow the 16-week advanced program
right through.

If at any time you need a break, try the TT Bodyweight 4-week plan.

And then finish off with the TT Fusion Fat Loss program followed by
the 30-day Maximum Fat Loss program to cap off a full 24 weeks of
Advanced TT fat loss workouts.

Get started on the road to fat loss with your very own copy of
Turbulence Training & the Nutrition Guide
here: http://www.turbulencetraining.com/

New Interval Research

I'm gettting a lot of questions about an Australian interval training study that I first reported on back in November or December...

 

Here's the rub...

"Researchers at the University of NSW and the Garvan Institute studied 45 overweight women over 15 weeks, putting them through a 20 minute cycling regime in which they sprinted on a stationary bike for eight seconds followed by 12 seconds of cycling lightly."

 

"They lost three times more weight as other women who exercised at a continuous, regular pace for 40 minutes," UNSW Associate Professor Steve Boutcher said.

The results shouldn't surprise...and many of you are asking what I think about the specific interval lengths.

 

My answer:
There's nothing magical about 8s on and 12s off.

Unfortunately, it is extremely impractical for the majority of my readers that use machines to use that time frame.

That said, people that run outside or do bodyweight squats or other bodyweight only interval methods could use this approach.

But if you compared this approach to intervals of 30 seconds on and 60 seconds off, you'd likely get the same results.

As long as you use intervals, that is all that counts...until I'm proven otherwise. In the next 5 years, we should see a lot of research on interval training that might lead to more specific recommendations. 

 


Q: I've downloaded Turbulence Training for Fat Loss and I love all the materials...but where the heck do I start?


Answer:
Thanks for the email!

If you are a complete beginner, start at the very beginning of the Turbulence Training manual with the Introductory workouts and then just work through each program in succession.

If you are not new to training, start with the Intermediate level TT workout in the big Turbulence Training for Fat Loss manual.

 

Then go through that manual in order (Intermediate to "original" to 2k3, 2k4, and then 2k5). Then hit the more advanced TT Fusion Fat Loss at the end.

At any time you feel you need a break, you can start with the intermediate or advanced bodyweight Turbulence Training workout.

 

Let me know if you have any other questions along your TT journey. We'd love to hear from you in the www.TTmembers.com discussion forum.

 

 

Q: I like to skip for my interval training. Is it as effective as the sprints, which I don't like? 


Answer:

Skipping is okay, but its no sprinting. I would expect better results with sprinting

I always use the "human nature" test...

Imagine taking 20 people and putting them in a room with the choice of sprinting or skipping.

The majority of people would likely choose skipping, because it will be easier. It's human
nature. Why take the stairs when there is an escalator?

Skipping is tough, but doesn't have the full leg action of sprinting, and therefore, doesn't use the same muscle mass (and therefore burn the same
amount of calories during or after training) - unless you are an advanced rope jumper that can pound out some serious double-skip movements.

 

For most advanced fitness levels, sprinting will be more effective.


Q: Love your program and have recommended your program to many others. I have a quick question with reverse and forward lunges I have a hard time with lunges due to having very little balance. Is there another exercise with the same benefits? Also what are the benefits of Mountain Climbers?

 

Answer
The mountain climbers works your abdominals for static endurance, much like the plank, although there is more motion, obviously. And it works the upper body as well.

 

It is teaching you to control your body, at the same time as working your abdominals. Keep the abs braced and hips low. Don't let them pike up.

For your lunges, perhaps a split squat would work better because there is no need to step forward. Hold a dumbbell in one hand and use the other hand for balance (against a wall or beam) 

There's always another effective option, 

CB

P.S. What do the experts think of gaining muscle and lose fat at the same time?

Can it be done? I've posted a new interview with Dr. Stuart Phillips in the www.TTmembers.com fat loss interview department.

Find out what science says about doing the "impossible". 

Become a TT member for only $9.95 per month HERE

 

 

Monday Bench Workout

Back to real workouts today...actually, they will still probably be only 80-
90 percent as hard as normal...except for bench. Its always 100 percent...

Just kidding...I always train safe and so should you! If it doesn't feel
right, don't do it.

1) Light Snatch Technique Work (3x3)

2a) 3-board Bench (3x5)
2b) Stretching for hip flexor area and quadriceps

3a) Front Squat (3x8)
3b) Powerblock Chest Press (3 sets)
3c) Pullup (3 sets)

For similar workouts geared for gaining muscle, get the TT for Mass workouts
HERE: www.workoutmanuals.com

Overall, my strength was down as expected, but my endurance was really in
the tank.

But I'll look on the brightside of things...I know I'm going to makew great
progress in the next 4 weeks.

How was your workout,

Craig Ballantyne, CSCS, MS
www.TTMembers.com

www.TurbulenceTraining.com

Sunday, February 18, 2007

7-Day Fat Loss Workout Guide

Here's what you should be doing today. You should be on your way out to the grocery store to shop and prepare for your meals for the next 7 days, and planning your next 7 days of fitness according to these guidelines.

You should also be taking advantage of the absolutely, positively, last day to get your discounted TT Membership. Email me for your preferred customer discount link if you have purchased a TT program in the past.

Monday
Turbulence Training workout, of course. Focus today on having your best interval workout of the year. That might mean adding 5 seconds on to your work interval, or increasing your speed by 5%, or doing 10 more reps per bodyweight exercise if you are using a bodyweight circuit for intervals.

If you have an awesome interval workout or bodyweight circuit you'd like to share, post in the discussion forums at www.TTmembers.com.

Tuesday
30 minutes of activity. It could be traditional cardio, running errands, housework, manual labor, or your favorite sport. Just make sure to be active everyday. I also want you to re-read your TT manual and go over Dr. Mohr's nutrition section and exercise description section to double-check your eating and your workout form.

Wednesday
Turbulence Training workout. Make sure you are taking your fish oil caps each day. At the very list, the American Heart Association recommends 2 servings of fish per week. Have fish today.

Thursday
30 minutes of activity. And be on the lookout for a new source of motivation, especially if your enthusiasm is starting to wane. For example, buy yourself a new healthy eating cookbook or a motivational book or magazine.

Friday
TT Workout. Review your nutrition and make sure that you are keeping all sources of trans-fats out of your diet.

Saturday
30 minutes of activity. Connect with your social support group. And call another friend and invite them to get commited to losing fat and improving their health. Help them out and compare solutions to the obstacles that prevent you from eating properly or exercising.
Sunday 30 minutes of activity followed by your weekly plan, shop, and prepare routine. Make sure that you have fish on your list so that you have the right fats in your diet this week.

Don't stop planning for tomorrow,
CB

P.S.
So if you've ever bought a TT program from me, and you want to become a subscriber to www.TTmembers.com, reply to this email and ask for your discount link.

Previous customers save 50 bucks and get a 1-year Platinum membership for only $97.

Previous members, who might have let their memberships expire, can renew for $77.

Deadline: Sunday, Feb. 18th, midnight, EST. No exceptions.

"At the end of week one, I lost 3.5 pounds and I was feeling great. Yesterday was the end of week two and I lost 3 more pounds! Six and a half pounds in two weeks and I feel outstanding. Not the least bit tired or weak. I've never been so enthusiastic about each workout. I didn't bother to take a 'before' photo, but I may still do that. I would have touched base with you sooner, but with work, school, training, etc., I'm always pressed for time. And of course, that's what makes Turbulence Training such a convenient program."
Chuck Fager

"I use the Turbulence Training Workouts for both my clients and myself. My clients enjoy Turbulence Training because of the varied routines and the high intensity workouts that they are guaranteed. For me personally, I've noticed a significant reduction in body fat and an increase in energy levels over 4 weeks from this program than any other program template that I have tried (coupled with the proper diet of course). I've tried other methods, but TT is best fastest and best way to reduce body fat and maintain lean mass. It's a must if leaning down is your goal."
Chris Lopez, one of Toronto's Top Personal Trainers.

Saturday, February 17, 2007

379 repetition, 17-minute, bodyweight circuit workout

Whew. Great "off-day" weekend warrior challenging workout today. All done at home. No need to drive to the gym (it would have taken me almost that long just to get there!).

Here's what I did...3 separate circuits...6 exercises per circuit...no rest between exercises or between circuits.

In all, I did 379 repetitions over 17-minutes, doing each exercise at a 1-0-1 tempo (in most cases).

This was moderate intensity, although you'll see the last circuit was the hardest...and the first served as a bit of a warm-up, although it was no joke either.

If you want to add an extra bit of "oooomph" to the workout, you can add in the Advanced Burpees at the end of each circuit.

To see a video clip of the Advanced Burpee, Platinum TT members can do so here: http://www.ttmembers.com/members/137.cfm

Allright, onto the circuits...

Circuit #1 (120 reps)
- Y-squat (15 reps)
- Pushup (15)
- Diagonal Lunge (15 per side) - see this exercise video HERE
- Spiderman Climb (15 per side)
- Waiter's Bow (15)
- Stick-up (15)

Circuit #2 (115 reps)
- V-Squat (15)
- Decline Pushup (15)
- Reverse Lunge (15 per side)
- X-body Mountain Climber (10 per side)
- 1-Leg RDL (10 per side)
- Pushup Plus (15)

Circuit #3 (144 reps)
- Pistol (5 per side)
- T-Pushup (10 per side)
- Bulgarian Split Squat (12 per side)
- Mountain Climber with Feet Elevated (15 per side)
- 1-leg Hip Extension (15 per side)
- Close-grip Pushups (30)

Done. Then I went for a walk with the dog in my fat burning zone. Haha. Just kidding about the fat burning zone part.

Great workout.

Let's aim for 500 reps in 3 circuits next time,

CB

Online Workout Routine Videos for Fat Loss

Hey,

I've put all my videos up on one page here:

http://workoutmanuals.com/workout-routine-exercise-videos.html

CB

Friday, February 16, 2007

6-pack Abs: How to lose fat & get ripped abs

PART 1 - Ab Training Surprises

Among the fitness myths and misinformation comes a lot of surprise training recommendations from the real experts. Without the real experts, we'd all be stuck doing 60-minutes of cardio five times per week rather than faster, more efficient intervals.

And the world of ab training is a jungle of bad information. But last summer I spoke with a coach named Mike Geary. He's a Certified Nutrition Specialist & a Certified Personal Trainer dedicated to showing your better ab and fat loss methods.

You might have come across Mike's info in Muscle & Fitness Hers Magazine, or even read his wildly popular book ==> "The Truth About Six Pack Abs"

Today, Mike has some surprises for you...

CB: Mike, what got you into training and helping others?

MG:

I just love helping people with this area of their lives, as not only does it improve their outward appearance and confidence, but more importantly, improves how they feel and their internal health, helping them to live longer and healthier lives. It's something I'm very passionate about.

CB: Okay, so where does the average man or woman go wrong when it comes to training abs?

MG:
Most people are probably going to be surprised with this answer.

In their quest for 'six pack abs', the biggest mistake I see people making is wasting WAY too much of their time training their abs directly... pumping away with all kinds of different abs-specific exercises.

I'm sure you know what I'm referring to. The person is trying so hard to get those abs to show, that they're spending almost all of their time in the gym with hundreds of reps of various crunches, leg raises, twisting exercises, etc.

Meanwhile, all of that wasted time directly training the abs could have been better spent on a properly designed full body workout program that would elicit a much better metabolic response and increase the fat-burning hormone levels in their body as well.

After all, losing the stomach fat that is covering the abs is the MOST important aspect for most people to finally be able to make their abs visible. Unfortunately, pumping away with hundreds of crunches and leg raises does NOT cause much of a metabolic or fat burning hormonal response.

The essential metabolic and correct hormonal response is the main focus of my "Truth About Six Pack Abs" book... full body training programs and proper nutrition to strip off that stubborn belly fat and reveal the six pack that's hiding underneath!

Of course it wouldn't be an abs book if I didn't focus on ab development too, but I make sure firstly that the most important concepts for lasting body fat reduction are understood.


CB: Do you see any gender differences in mistakes they make? And more importantly, do you see any gender differences in the response to various types of ab training?

MG:
To be honest, I don't really see any need for men or women to train differently. Bottom line... the best exercises are the best exercises regardless of gender.

However, in regards to mistakes I see between genders... Yes, I tend to see women more often are deathly afraid to use weight training with anything but really light weights. That is a shame, because THE most effective way to gain control over your body fat for life, is to maximize your lean muscle that your body carries, as well as working that muscle hard through intense resistance exercise regularly.

It's important for women to realize that regular strength training using heavier resistance will NOT "bulk them up" (as long as caloric intake is controlled), but rather is one of the key secrets for losing body fat and staying lean year-round. As a matter of fact, some of the leanest females that I've trained over the years are the ones that aren't afraid to work hard with the weights.

I also notice that most women (and a lot of guys too) spend way too much time with slow cardio exercise. This is simply not necessary, and the way I combine high intensity resistance training into full body routines provides enough of a "cardio" workout in itself usually. We'll get back to this in a minute though.


CB: What about old school sit-ups? Do you use these? Are they good, bad, or does it "depend"?

MG:
Sit-ups are a controversial topic. I don't think they're good or bad per se, but rather "in between". I didn't include them in my program. I simply don't feel they are necessary, and I think there are much more effective abs exercises to focus on. Personally, I almost never do sit-ups except occasionally for a little variety every now and then.


CB: Give us a weekly sample ab training program. How many days per week? What are a couple of the best exercises you'd pick? How many sets? Reps? Rest?

MG:
Well, first I'd like to point out that the full body movements that make up the majority of my programs indirectly work the abs and the entire "core" area to a fairly decent extent. However, I do include abs-specific exercises into the routines generally about twice per week.

The "abs-specific" portion of the workouts generally only take about 5 minutes at most with very little rest between exercises.

Once people are past the beginning phase of gaining some initial ab strength, I try to get them away from the exercises that are too easy, where someone can do 50 or 100 reps, as is frequently common with standard crunches.

Instead, I like to focus on higher resistance exercises that actually stimulate the muscle fibers to a much greater degree.

One example of a higher resistance abs exercise is hanging leg raises with a proper "pelvic curl up". It's funny but usually someone that has been wasting so much time with hundreds of reps of crunches can usually only do a few solid reps when they first attempt some of these higher resistance exercises.

We also make sure not to neglect some rotational movements, as well as some work for the deeper muscles like the transversus abdominis.

CB: Thanks Mike. Later this week we'll get Mike's cardio and nutrition tips for building 6-pack abs.

If you can't wait, Mike has more info for you on his site.

==> Mike Geary's "The Truth About 6-Pack Abs"

Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training


PART 2 - Nutrition & Cardio for Abs

Now that Mike Geary has shown you how to train your body for fat loss to get 6-pack abs, let's find out what we need to do to eat properly for maximum fat loss and to finally get the washboard abs you deserve. But first, a little more on the best cardio methods for abs...

==> "The Truth About Six Pack Abs"

CB: Mike, what do you use for burning fat, intervals or slow cardio? Or both? Any gender differences here? Or differences between fitness levels (beginner vs. advanced)?

MG:

In most cases, my answer is definitely intervals... or as I like to call it "variable intensity training". In general, I think slow steady pace cardio is a waste of time, especially if the goal is lasting fat loss.

I think people need to get away from this thinking about "fat burning zones" and calories burned during the actual workout, and look at the bigger picture of what you're doing in your workout to stimulate the greatest metabolic response in your body... and the best metabolic and hormonal response is achieved through variable intensity training and strength training, not slow steady-pace cardio.

Now I will say that if someone is really deconditioned and can't handle higher intensity exercise routines just yet, this still doesn't mean that they can't simply use lower intensity routines, but still use it in a "variable intensity" fashion, by alternating between higher and lower exertion levels throughout the workout.


CB: Great stuff Mike. Can you let us in on 1 or 2 of your top secret nutrition tips for carving out those abs. Open your vault of info!

MG:

Well Craig, I think you'd agree that there has never been a more confusing time regarding proper nutrition for consumers. Every so called "expert" out there seems to disagree and contradict each other on what's the best way to eat for fat loss and overall good health.

One of the most important messages I try to teach my readers in this world of heavy confusion is that your diet doesn't need to conform to any of the fad diets... you don't need to go "low carb" or "low fat", or high or low anything for that matter to be successful in losing enough body fat to get lean enough to be able to see your abs.

I like to try to simplify things. I think that balance is the key to success along with eating a diet that is made up of nutrient dense foods in their natural state (as unprocessed as possible).

In general, it is the heavy processing of foods that makes it wreak havoc inside our bodies. Most foods in their natural unprocessed state are inherently good for us. Of course there are always exceptions... a salad of poison ivy leaves is "natural and unprocessed" but certainly would not be good for us!

I'll leave your readers with a couple of the most important aspects of nutrition that help to get you lean for life...

1. Get enough quality protein in the daily diet - not only does it have a higher thermic effect than carbs and fat (so you burn more calories digesting it), but it also creates satiety so your hunger is satisfied longer.

Plus protein is a building block for maintaining and building lean muscle... And remember that the amount of lean muscle you carry is one of the main factors for controlling your metabolism.

2. Think fiber! When it comes to carbs, make sure that almost all of your carbohydrate intake is from higher fiber sources like vegetables, fruits, and high fiber unrefined grains.

Try to avoid refined sugars and refined grains as that is one of the main reasons so many people struggle with body fat.

I personally don't eat many grains as I prefer to get most of my carbs from veggies and fruits, but I am a bit of a fan of sprouted grains. I generally recommend looking for carbohydrate sources that have at least 2-3 grams of fiber per each 10 grams of total carbs.

Remember that fiber helps fill you up and also slows down the glycemic response of the foods you eat, all beneficial for getting lean.

3. Don't be afraid to eat fat!

Many people try to go way too low on their fat intake and this can negatively affect hormone levels in your body as well as causing more cravings. Try to eat enough healthy fats daily.

Good sources of healthy fats are nuts and seeds, nut butters, avocados, olive oil, organic meats and eggs, coconuts and virgin coconut oil.

On that note, saturated fats from tropical oils are VERY misunderstood, even by many nutritionists and other health professionals. Yes they are composed highly of saturated fats, but are actually beneficial (but that's way beyond the scope of this article).

4. Avoid the two worst things in our food supply at ALL COSTS:

*artificial trans fats from margarines, shortening, and hydrogenated oils that are in most processed foods

*high fructose corn syrup, which is in almost all sweetened products on the market

Again, if you avoid processed foods, it becomes easy to avoid these two worst offenders in our food supply.

I always contend that once you get a handle on these 4 main points of your diet detailed above, the rest starts to take care of itself as you gain control over your appetite, blood sugar levels, hormone levels, etc. It all falls into place, and you eventually gain total control over how lean you want to get.

CB: Thanks Mike!

If you can't wait, Mike has more info for you on his site.

==> Mike Geary's "The Truth About Six Pack Abs"

Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
www.TurbulenceTraining.com