It's here...The most advanced Turbulence Training bodyweight workout ever!
It's the July 2007 TT Bodyweight Workout - including the Crazy 8 Bodyweight
Circuit Program.
Download the muscle building, fat burning bodyweight workout HERE
The hardest, most advanced bodyweight workout I've ever put together...it
will even make your weight training program feel like a joke!
This program is the most advanced bodyweight program I've ever put together -
and includes my new "Crazy 8 Bodyweight Circuit" along with the hardest
bodyweight exercises you've ever tried.
You'll be shocked at what you can do with bodyweight training.
And you still have 1 day to get the June workout...The Turbulence Training
workout for June is the Synergy Fat Loss program with a bonus ab workout.
Saturday, June 30, 2007
Advanced Bodyweight Program is Now Available
Friday, June 29, 2007
Friday Strength Workout
I modified my regular workout, in preparation for starting Jay Ferruggia's muscle gaining program next week.
Started with my favorite exercise, but hey, even Brady Quinn has this one in his workout...we might even have that video up Monday...
1) Front squat (3x5) - I am so weak at this...
2a) Good morning (3x12)
2b) Pike (3xMax)
3) Kb snatch (1x15)
Time to eat and get ready for Jay's workout.
Happy Canada Day weekend for all Canadian readers,
CB
Men's Health Articles, Brady Quinn Workout, & Bodyweight Videos
Just got in from filming the last workouts of my 6-month bodyweight exercise program, and the Brady Quinn workout from the latest Men's Health magazine (July 2007 issue). We filmed all the exercises Brady did in his workout that are featured in the magazine.
It was basically a 3 hour bodyweight workout, and can really drain you by the end, but then we still added Brady's workout, and that should be on the Men's Health website early next week, before July 4th.
I finally made it - I have a headshot in Men's Health - truly, the June 07 issue is a collector's item. And here are some excellent tips MH covered...plus, the 2 articles I wrote for June 07...
Nutrition
MH quoted a recent study from the American Journal of Clinical that eating 1 apple per day lowered risk of stroke by 36 percent. An apple should be mandatory in your diet.
In the July issue, there is a huge article on fish and fish oil consumption...don't miss that one if you want to know how to eat fish for your health.
Manboobs
20,000 American men had manboob surgery last year. And you might be able to blame soaps and shampoos containing lavender or tea-tree oil. Watch out!
My Articles...
Catch my "High-speed fat loss" workout on page 72 of the June 07 issue.
And catch my 3 ten-minute fat loss workouts on page 197 of the same issue.
What program is next for you?
I'll be using Jay Ferruggia's Muscle Gaining Secrets workouts...see below for more info...
That's all for this movie star,
CB
Thursday, June 28, 2007
Tonight, I'll Be Brady Quinn
Bodyweight Training DVD
Just got in from a late night filming session at my friend Bill Wells' gym in Toronto, www.urbanathlete.ca. We were filming the 6-month bodyweight manual - and we got about halfway through. Plus, we also finished the July 07 Advanced Bodyweight Program that will be going up on www.TTmembers.com on July 1.
The advanced bodyweight workouts features exercises like this 1-Arm Pushup
You will be shocked what you can do with bodyweight,
CB
PS. Get 2 for the price of 1...
If you become a TTMember today, not only do you get the Advanced Bodyweight workout on July 1st, but you also get to download the June Synergy Fat Loss workout that is currently available.
Wednesday, June 27, 2007
Old Fat Loss & New Bodyweight Programs
New fat loss and bodyweight Turbulence Training workout updates!
1) You only have 3 more days to download the June Turbulence Training Synergy Fat Loss workout from www.TTMembers.com. Then it goes into the TT Library for Platinum Members only.
2) On July 1st, I'll be releasing the new Advanced Bodyweight Workout program to all members.
This program is the most advanced bodyweight program I've ever put together - and includes my new "Crazy 8 Bodyweight Circuit" along with the hardest bodyweight exercises you've ever tried.
3) I added a new "muscle building forum", and we'll have Men's Fitness magazine expert Jay Ferruggia "guest-starring" on the new forum from time to time to answer your muscle building questions. He'll be dropping by Wednesday night for a bit...
4) New fat loss interviews with...
- Unconventional Fat Loss Expert, Lee Davy
- Fitnes Expert to the Female Hollywood Stars (including Jen Garner), Personal Trainer Valerie Waters!
- Fat Loss with Only Resistance Bands, by Dave Schmitz
5) Need more info on the TT Membership Levels? See below...
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - What the heck are the Membership Plans!?!?
The Basic Level TT Membership is $19.95 per month. You get the forums, workout of the month, teleseminars, and fat loss interviews at this level.
The Platinum Level is regularly priced at $297 per year (12 months access) - PLUS, I'll ship you a free copy of the TT DVD's and hardcopy manuals of Turbulence Training and the 6-Month Bodyweight manual.
Become a fat burning TT member HERE!
PPS - Wait a minute, what extra's do Platinum Members get?
In addition to all of the monthly level info, Platinum Members get access to ALL of my Turbulence Training manuals (over $3000 worth of manuals) and the online video clips of the TT workouts.
(And don't forget the DVD's and hardcopy manuals I'll ship you at no cost!)
Become a fat burning TT member HERE!
Wednesday workout - cleans and bodyweight leg exercises
1) Olympic Clean (3x2) - 200
2) The rest of the workout was a final run through of July's 2007 Advanced Bodyweight Workout from www.TTMembers.com
Ladies and gents, this is an incredible workout for the glutes!
Ps - don't forget...ah forget it, we've got so much going on at www.ttmembers.com I just don't have space to list it alll...
Pps - jay ferruggia is on the forum tonite, so if you have a mass gaining question, ask it today!
Tuesday, June 26, 2007
Holy Schnikes - 1-Arm Pushup Video
One of the hardest bodyweight exercises there is...it builds muscle, and works your abs.
Look for a really cool progressive 1-arm pushup workout (and assisted 1-arm pushup alternative) in the July 07 TT Advanced Bodyweight Workout from my fat loss membership site - TT Members
CB
Today's Bodyweight Workout
Just did Day 1 from the July 07 bodyweight program - to be released on July 1st. That was an intense workout. Lots of 1-limb stuff, and a modified way of doing the supersets, in order to get maximum strength/skill gains from the hardest exercises.
And the workout was over fast, and I was sweating up a storm.
Wicked arm pump from the last 2 supersets as well...
My most advanced bodyweight program yet, coming next week...
CB
Only 5 more days to get TT Synergy Fat Loss
More Bodyweight Fat Burning Exercises
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, and everyone at T-Nation.
Jason has great muscle-building advice from years running his own gym, so let's get to it.
CB: What rep ranges work best for muscle? 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 ==> Jay's NEW Muscle Building Program & Bonuses
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 do 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'm about to start on Jay's latest program, and will be blogging about my experiences with it, starting next week. Care to join me?
Get Jay's Muscle Building Secrets today
Jay is the coach's coach,
CB
P.S. This is a big step for me...
In the past, I just got Jay's help to refine my workouts, but now I'm going to be using his programs (and doing the best to overcome my urges to tinker with them!).
My next workout program
This is the last week for my current strength training program. Next week, I'm going to start using a program from Jay Ferruggia's new "Muscle Building Secrets" Course. More on that later today.
It's going to be sweet. Anyone else care to join me?
I'm going to start a new muscle building specific forum over at TT Members. When Jay launches his program at noon today, you'll also get a free month membership at TTMembers, to use the new forum.
Put on some mass before end of summer,
cb
New Muscle Building Forum on TT Members
Fat Loss Workouts
Monday, June 25, 2007
Monday Bench Workout
1) 3-board (335x1)
2a) Squat (3x6) - 335
2b) Bench - 225x5x5
3a) GM (155x2x8)
3b) Inv row (2x15)
That's it,
Politically Incorrect Nutrition
You're still confused about your nutrition, aren't you?
Okay, just follow these steps. It's the simplest, and probably most effective way for figuring out what you need to eat to lose fat and maintain your sculpted muscle.
1) Identify whether or not you are losing fat at your current intake (average 7-day intake).
If you are losing fat or if you are at least maintaining your weight, stay with this level and work through steps 2 to 4.
For people reading this that were gaining weight (i.e. someone that is new to a fat loss workout and nutrition program), start by decreasing your calories by 25%.
NOTE: Most people in this situation won't even know their calories, so use Fitday to find out your average daily intake - make sure to input 7-day total to get your average calorie intake for the week.
2) Focus on eating the right foods (only fruits, vegetables, protein, some dairy, nuts, healthy fats).
Nothing processed. Make sure your diet is "right on" before messing with calories.
3) Focus on 90% compliance.
If you are not 90%, hit this before tackling calories.
4) Once you have mastered 2 & 3, and if you still aren't losing fat, then start by decreasing calories 10%.
5) Re-evaluate after 2 weeks.
That's it.
Thanks!
Craig
PS - What nutrition mindset does Dr. Chris Mohr recommend?
In this hour long audio interview, Chris and I discuss the essential characteristics of his weight loss clients, as well as the maximum amount of protein and calories overweight men and women should be eating, AND he tells me what he really thinks about MY diet secret.
Listen to Dr. Chris Mohr's Fat Loss Nutrition Interview HERE
Sunday, June 24, 2007
7-Day Fat Loss Guide for June 24
Here's your 7-day guide to improving your body...
Monday
TT workout, incorporating the Exercise of the Week: The Romanian Deadlift. This exercise puts turbulence on the glutes and hamstrings, helping those large muscle groups burn more calories, get stronger, and look better. Check it out here.
Tuesday
30 minutes (at least) of enjoyable recreational activity. Doing something you like will help reduce stress and inflammation in your body. Get outside and enjoy yourself. Avoid chaining yourself to a machine in the gym.
Wednesday
TT workout. Summer is a season of distractions, but don't stress if you only give yourself 20 minutes for a workout. Simply do 1 set of each exercise rather than 3 sets, and you'll still get the majority of the benefits. No need to skip workouts...but you can shorten them.
Thursday
After your 30 minutes of activity, review your fluid intake. Say yes to bottled water and Green Tea. Say no to juices, sodas, and alcoholic beverages. Say yes to milk and protein shakes when needed.
Friday
A TT workout followed by some relaxation breathing. Deep breaths, through the nose, breathing through the belly. 12-24 breaths as part of your cooldown.
Saturday
This should be your favorite workout of the week...30 minutes (at least) of recreational activity with your social support group. You can even use bodyweight circuits for fat burning. Get moving. Have fun. Live life!
Sunday
Plan, shop, and prepare.
It's grilling season. Choose your proteins and vegetables wisely, and enjoy some outside eating.
Plan, prepare, succeed.
I hope you've never looked better...
CB
P.S. Don't just train inside...
Take your fat loss workouts outside as well. You can do some bodyweight circuits, intervals, and deep, relaxational breathing in the park. That is total mind-body fitness. And with over 70 bodyweight exercises, the 6-Month Bodyweight Manual will keep you busy all summer long. Click here to get started.
"Craig, your 6-Month Bodyweight Manual is phenomenal. So many guys think that lifting weights is the only way to get lean and strong, while mistakenly thinking that body weight work is easy?this product proves them wrong on both counts. Best of all, it's not what people might expect. There's a lot more to it than pushups and situps. You've created a full-body program that beats boredom as well as it builds muscle fast."
Sean Hyson, fitness editor for Men's Fitness and Muscle & Fitness Hers
"Craig, thanks for creating the 6-Month Bodyweight Manual. It helped me work through my fat loss plateau, going from 210 pounds at Christmas to 195 only 4 months later. Thanks again."
Gabby Bourbaras, Vancouver, BC
Saturday, June 23, 2007
Crazy Eight Bodyweight Workout
Bodyweight program...it was tough. 8 exercises, split into 2 groups of 4, so
you get a little break in between.
Total body. Totally tough.
You'll love it...and it will be available July 1st.
cb
Sincerely,
Craig Ballantyne, CSCS, M.Sc.
Contributor, Men's Health Magazine
Inside Fitness Training Advisory Board
Oxygen Magazine Training Advisory Board
CB Athletic Consulting, Inc.
Signup for the free newsletters at:
www.TTMembers.com
www.TurbulenceTraining.com
www.WorkoutManuals.com
www.grrlAthlete.com
Visit my blog:
http://turbulencetraining.blogspot.com/
Trainer to the Stars & New Moms...
Turbulence Training Members FREE Fat Loss Newsletter
Inside Issue #9...
1) Valerie Waters talks about training methods used with Hollywood Stars, and her inspirational success stories.
Valerie Waters has been in the fitness industry for almost 20 years now, and although she's worked with all types of people, she specializes in working with people in the entertainment industry in helping them prepare for movie roles, TV roles and photo shoots. (Click HERE to see Valerie's film credits!
I still absolutely love what I do. I get such a thrill out of changing people's bodies and seeing their lives change because of it. ).
CB: Great stuff Val, so how is it going?
VW:
I primarily focus on women, which is really my forte. As far as workouts go, most of my clients request a "long lean look." I think this is why yoga and Pilates is so popular right now, but I can get my clients to their ideal body much quicker through weight training.
CB: Good point. What are the biggest training and nutrition mistakes that your clients are making before they come to you?
The biggest mistake is not eating consistently or frequently enough.
VW:
This usually results from a lack of planning. I am a firm believer in eating 5-6 times a day, and in order for this to happen, you need to plan it out. Don't leave it to chance. Carry a cooler with your food for the day. As far as exercise goes, the biggest mistakes are not working out consistently enough, not working hard enough, or working too hard.
Without the correct combination of weight, reps and intensity may not achieve the results you are seeking. Your physical goals will determine your exercise prescription.
CB: Sounds like these people have difficult schedules. What advice do you give to someone that is so busy they can't do a normal workout for days or even weeks?
This depends on how you define a "normal" workout.
VW:
Twenty minutes consistently, goes farther than two hours, two times per week. Planning and having a well conceived program is really the key to making sure that you keep it up.
I have found that most who are successful at staying consistent, work out in the early morning.
CB: What advice do you give to clients that have to travel and can't always make it to the gym?
Many of my workouts aren't gym dependent, and don't require a ton of space.
VW:
If you are traveling, you can get outside and go for a run or you can set up a circuit in your hotel room. The circuit can consist of body weight squats, push ups, dips on a chair and crunches. All my clients travel with a Valslide and a miniband. Both are easily packed into your purse or suitcase, and will really add to your workouts.
CB: What are some of your most inspiring success stories (you don't have to mention any names if you don't want to)?
My biggest thrill is taking someone who has never really exercised, or doesn't like exercising, and making them realize how great it feels to workout.
VW:
Many of my clients have gained a new perspective on working out and have since become empowered by it. I have trained many non-runners to run their first 5K, and that has been really fun. But probably the most fun I've ever had was getting Jennifer Garner ready for Electra. I consider that my best work ever.
Click this link read the rest of Valerie Water's motivating interview.
2) Exercise Video Clip of the Week for Platinum Members: Bird Dog
This is a full body exercise that doesn't require equipment.
Click this link to watch the video "Bird Dog" & get the complete instructions.
3) Forum topic of the week: Off Day Nutrition.
I have been doing the TT program for 2 weeks now. I am happy to report that at the specific 2 week point, I have lost 5 lbs! I have followed the principles Dr. Mohr outlined, and also the email about substituting fruits and veggies for some whole grains. These tactics seem to be working so I will continue. I eat pretty well on training days (Monday, Wednesday, Friday), but am a little confused about off days (Tuesday, Thursday, Sunday). My specific questions are: How should I eat on 'Off-Days'? Should I decrease or increase my intake of anything(whole grains, carbs, protein, fat)?
TTmember:
CB: That depends...do you have some type of post-workout drink on your training days? If so, I would just eliminate that...if not, then go by appetite and energy to cut back a little bit if necessary. What is your eating schedule on training days? I do have a post-workout drink on training days. I use Optimum nutrition whey protein, with nonfat milk, and maybe a banana or some natural peanut butter. On training days, my meal plan usually looks like this:
Congrats on the great results.
ttmember:
Meal 1: Omelet made with spinach, turkey, broccoli?1 piece of fruit?1 cup of skim milk.
Meal 2: 1/2 cup of 1% cottage cheese, handful of nuts, some berries.
Workout
Meal 3: Post Workout Shake.
Meal 4: Tuna Patty (2 egg whites and a can of tuna) 2 slices whole-wheat bread.
Meal 5: Boneless Breast Mixed Green Salad.
Meal 6: Yogurt Berries Nuts.
I drink a lot of water, and I supplement with a multivitamin and fish oil capsules. My appetite is pretty satisfied using this formula, and I don't ever feel rundown. So I think I will just eliminate the Post Workout Shake and I should be fine. Should I add any supplements or is the fish oil/multivitamin combo usually enough?
CB: I think you've got the right plan there! Maybe a little more vegetables with the tuna sandwich and dinner - i.e. some peppers and spinach. Thanks a lot...I will try to get a lil more veggies in there!
ttmember:
Read the rest of the forums, including a discussion on what and when to eat before a 10k run, HERE.
4) Workout of the Month - June 2007: The TT "Synergy Fat Loss" Workout
More than Fusion...this uses the power of powerful lifting, free weights, bodyweight exercises, and some of my favorite NEW techniques for fat loss.
This 3 day program also includes a NEW ab training program. You know that those are few and far between here on TTMembers.com, so enjoy this special treat. It will give your abs a challenge, big-time!
5) What's Coming Soon on www.TTMembers.com
A special kettlebell workout coming from David Whitley, RKC.
Support the Fight Against Cancer Please visit www.Liftstrong.com and support the fight against cancer by purchasing your own copy of Lift Strong - a CD-ROM packed with inspirational and educational articles about training, overcoming the odds, and winning at life.
Thanks for reading this week's TTmembers.com newsletter.
To become a member, click here: http://www.ttmembers.com/public/5.cfm
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
Friday, June 22, 2007
Friday deadlift workout
1) Trap bar (4,2) - 380, 2x5x360
2) Rack lockout (3x5) - 250
3) RDL (3x8) - 205
4) Front squat (3x10) - 155
Filming 1-leg squats and 1-arm pushups,
Fat Burning Cardio & Interval Q'n'A
Two quick fat loss-related cardio and interval questions from my fat loss message board
Q: I'm new here and I have a question about using a stationary bike for intervals. Is a recumbent bike or upright bike the best? Also, at what height should the seat be on an upright? I'm short so I put the seat pretty low. I read somewhere that the seat should be at a height that when you are pedaling your knees should not lock. I hope that makes sense. I just want to make sure I have the correct form. Thanks!
Answer:
Too much hip movement in the recumbant bike when doing intervals...so I prefer the upright. And yes, you have the recommendations correct for seat height.
Q: Can you provide some bodyweight circuit examples?
Answer from a Turbulence Training member:
Not sure if this question was meant for me or Craig. What I do is go through the intermediate workout found in Turbulence Training for Fat Loss, then after the workout I do bodyweight intervals. I keep good form while doing the circuit, and I do about 3-5 circuits. The interval comprises of:
1)Y-Squat (15 reps)
2)Pushups (12 reps)
3)Reverse Lunges (8 reps each leg)
4)Mountain Climbers (8 reps each leg)
5)Jumping Jacks (30 reps)
I myself do not know if this is a good formula. If Craig could weigh in on this, I guess he could point both of us in the right direction. Hope it helps!
Comments from me:
Nice little workout.
I like to pick 3 upper and lower body exercises and alternate, so the lower body rests while the upper body works, and vice versa. Many of the recent monthly workouts contain bodyweight circuits as interval replacements.
Lots of ways to burn fat without having to spend 60 minutes on the treadmill,
CB
Try the new Synergy Fat Loss Workout
PS - I've put up a free bonus for all members till Sunday...
I've made the April 2006 Turbulence Training for Athletes program available until Sunday only, on www.TTmembers.com
This program was a huge hit last year, and contains pre-game warmup workouts, and strength and conditioning workouts to get you into great game shape.
All members can download it before Sunday.
Click HERE for this Turbulence Training strength & conditioning workout
Thursday, June 21, 2007
Never Gymless book by Ross Enamait
You can get it at: http://www.rosstraining.com/products.html
Ross,
I was really, really impressed with your book, Never Gymless. It is the Ultimate Advanced Bodyweight training guide out there, and I'm pretty sure I have them all.
In fact, this is a MUST HAVE for any serious strength coach, personal trainer, or sports coach. There's no way any one person could think of all these exercises by themselves. And your programs are some serious butt-kicking routines.
Thanks for this book. It has given me so many new ideas for programming and progressions. I recommend it to anyone serious about bodyweight training.
Sincerely,
Craig Ballantyne, CSCS, M.Sc.
Contributor, Men's Health Magazine
Inside Fitness Training Advisory Board
Oxygen Magazine Training Advisory Board
CB Athletic Consulting, Inc.
Signup for the free newsletters at:
http://www.ttmembers.com/
http://www.turbulencetraining.com/
http://www.workoutmanuals.com/
http://www.grrlathlete.com/
Visit my blog:
http://turbulencetraining.blogspot.com/
Dog Runs Away...Man Runs Intervals
sunroof of my car. Second time, ran away from the dogwalker. And today, he
ran away from the dogwalker again.
This time however, he got away in a park where a food festival was going on.
Eyewitnesses report the dog headed straight to the corn on the cob table,
and proceeded to consume a pound of butter like only a Chocolate Lab
possibly can. How a pound of butter exits a dog remains to be seen.
With apologies to John Grogan and Marly, your dog has nothing on mine.
Currently, he's sleeping it off...
For my workout today, I ran some fat burning interval training, did some bodyweight work, but
nothing major, and will have a hard workout on Friday. Deadlifting and heavy
presses.
I'm having visions of my dog barfing like the fat kid in Stand by Me,
c
Fat Loss Workout of the Month - June 07 - Synergy Fat Loss
Bodyweight Fat Burning Circuits
Recently, a member on my fat loss site asked if she could lose body fat through nutrition and strength training only, since an injury prevented her from doing cardio or intervals. And I said, "yes, you better believe fat burning is possible with only dumbells, bodyweight, and nutrition!"
Do the circuits 3x's per week, alternating between 1 and 2.
Here are two bodyweight circuits I gave her to do without any cardio. I know these will work.
Circuit 1
pushups
stability ball leg curl
stability ball jackknife
side plank
inverted row
plank with arms on ball
No rest between exercises. rest 1 minute at the end of the circuit.
repeat up to 3 times.
Circuit 2
Pushup plus
Back extension on ball
Stability Ball Ab Curl
1-leg hip extension
Stick-up
Mountain climber with hands on the ball
No rest between exercises. rest 1 minute at the end of the circuit.
repeat up to 3 times.
6-pack abs without machines,
CB
PS - All these exercises...
Can be seen by platinum members on my fat burning members site
"Craig, the TT membership is amazing. I'm still surprised at how quickly I get a response to any question. Its incredible that for one very reasonable price TT members get access to all of your previous workouts and all of your new ones for an entire year. Talk about overdelivering!"
Mickey Glick
Become a member & burn fat today!
PPS - The June Synergy Workout is only up for the rest of June for all members...then its gone to the Platinum member archives!
Wednesday, June 20, 2007
Wednesday workout
2a) Pistols (3x5) - 12kg
2b) Pike (3xMax) - 6, 4,4
3a) weighted stability ball curl-ups
3b) inverted row (3x20)
Then some bodyweight stuff for the upcoming tt july bodyweight workout.
Good and tough,
Craig
Bodyweight Circuit Training for Fat Burning
Here is a great routine that you can use to burn fat fast while saving hundreds or even thousands of dollars by not having to buy an expensive piece of cardio equipment. Besides, no matter how much money you spend, no cardio equipment will give you the same "functional strength and endurance" results as bodyweight training interval circuits.
And those aren't the only benefits you can get from a mid-day bodyweight circuit workout. You'll relieve upper body stress and tension, and stimulate your creativity, allowing you to be much more productive all afternoon. And all this from 15 to 20 minutes of bodyweight exercises.
Here's a beginner bodyweight circuit workout:
- 2-Leg Hip Extension (15 reps)
- 2-Leg Ball Curls (12 reps)
- Wall Ball Squat (12 reps)
- Kneeling Pushups (6-10 reps)
- Stick-ups (8 reps)
- Side Bridge (20 second hold per side)
- Bird Dog (5 reps per side, holding the top position for 3 seconds)
Don't rest between exercises, but rest 1 minute at the end of the circuit. Repeat the circuit 1-3 times for a fitness-boosting, fat-blasting workout that will improve ability to do daily activities a thousand times better than any 20-minute session on the elliptical trainer.
Here's an intermediate bodyweight circuit workout:
- Y-Squat x 15
- Siff Squat x 20
- Walking lunge x 12 per side
- 1-Leg RDL x 6 per side
- Decline Pushup x 12
- Inverted Row OR Stickup x 12
- Spiderman climbs x 15 per side
- Ball Jackknife x 15
- Close grip Pushups x 20
- Side plank x 30 seconds
Don't rest between exercises, but rest 1 minute at the end of the circuit. Repeat the circuit 3-5 times for fat burning and even a little bit of muscle building.
All of these exercises are in the 6-Month TT Bodyweight Manual.
No need to drive to the gym today,
CB
Tuesday, June 19, 2007
Tuesday workout - kettlebells, 1-arm stuff
Did a new record on KB snatches today, still working up to the 30 I need to do for the RKC test in October.
Then I did 1-arm pushups and some other advanced bodyweight exercises I'm putting in the July 07 www.TTmembers.com workout.
Finished with some curls. Grip was really fried by that point though.
That's it. Finished another teleseminar with Dr. Chris Mohr today as well. Really, really good review of nutrition and the mindset changes needed for beginners to fat loss. Should be up soon at www.TTmembers.com
cb
PS - Dr. Chris also has a meal planning software at Meal Plans 101
Fat Loss Following Your 40th or 50th...
I wrote about the book Fit Over Forty today on my other blog HERE
And then I came across an interesting article and research study...
"Realize that it's not too late. "The human body is very responsive," says Edward Coyle, director of the Human Performance Laboratory at the University of Texas-Austin. He studied a group of male heart-attack survivors who were about 55, on average. The first six months of training were spent getting the men walking again. They progressed over the next year until they were running or biking 40 to 60 minutes a day, five days a week. The last six months were spent raising the intensity through interval training. Not only did their heart function improve; the men completed a 5-mile run and did just as well as 55-year-olds who didn't have a history of heart attack. "They ran faster than when they were 30," says Coyle."
Read the full article here:
As the article says, it's never too late,
Monday, June 18, 2007
Monday bench workout
1) 3-board bench (3x3) - 315
2) Squat (3x6) - 315
3) Bench (225x3x5)
That's it,
c
Free Fat Loss Teleseminar for You
So go HERE and download your free copy of this 40-minute teleseminar where I go over common questions and misconceptions about fat loss, including...
- Why longer workouts are less effective...
- Why cardio can put you in the doctor's office...
- How to set up your workouts for maximum fat burning results in minimum
time... - The best ways to do intervals...
- And... 4 foods that are sabotaging your results.
Thanks so much for listening, and feel free to pass this on to any of your friends interested in burning fat.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS. That link again is...
http://www.turbulencetraining.com/audio.shtml
Sunday, June 17, 2007
7-Day Guide for Fat Burning
Happy Father's Day to many readers. I hope you are having a great one today, and enjoying some fine weather wherever you are...
Now, along with fine summer weather comes events where clothing is often optional. And if you're on this list, chances are you want to leave a lasting impression on the crowd.
Here's your 7-day guide to improving your body...
Monday
Today you are going to pause for a full second in each repetition, after you lower the weight. This will make your muscles work in a different way, thus putting more turbulence on them and burning more calories after this workout.
So when you lower the weight to your chest in a dumbbell press, pause for a full second before lifting the weights back up. Do this for all of your exercises today...
Tuesday
30 minute of activity. Today and tomorrow are the longest days of the year. Take full advantage. (And for those south of the equator, look on the brightside, the days are now getting longer!).
Wednesday
I'm a big fan of training the upper back. That's one of my "hot zones" that have to be addressed in each workout. So use the Wide-Grip Seated Row in one of your workouts this week.
Thursday
30 minutes of activity followed by abdominal endurance exercises such as the plank and side plank. Don't neglect these basics...see below for why...
Friday
TT workout, followed by a meal of lean protein, fiber-rich vegetables, and healthy fat. So skip the order-in pizza, and go with the sushi instead.
Saturday
30 minutes of exercise. Then meet with your Social Support Group. Hit the beach and be proud of the changes you have made so far this year...it's been a heck of a journey in '06.
Sunday
Plan, shop, and prepare.
Don't be like my dog and just eat anything. Make a plan and stick to it, even if you are traveling.
I interviewed another fitness model last week for an Oxygen magazine article and she even takes her own food for the airplane.
A good idea. You'll end up feeling 10x's better than all the other passengers on the plane that get sucked into eating processed foods, sugary carbohydrates, and sodas.
Plan, prepare, succeed.
"I am doing some of things TT recommends and it's making life so great. Instead of waking up at 6:30 i now wake at 6 am and get in about 20 mins of HIIT or cardio. Then on Sundays I cut up my broccoli and each morning I make my lunch and dinner: chicken, turkey pepperoni, swiss (no fat) on whole wheat with a little brown mustard. So that's my lunch, then I pack my protein bar and make my morning shakes: oats, milk, berries and whey. Every Sunday I also pack my snacks, almonds (in little baggies), veggies, so I'm good to go in the mornings."
Apurva Parikh
All the hard work is about to pay off for you...
CB
P.S. Don't neglect the basics...
Last week I trained with another strength coach. We did some cleans and deadlifts, and just when we got up to some heavy weights, he tweaked his back.
He shook his head, and scolded himself for not doing his ab work and stretching. If he had taken care of the basics, he would have had a better lifting session.
And that goes for you as well...take care of your abs and stretching with the routines, guidelines, and exercises in the Turbulence Training for Fat Loss manual. The bonus ab workouts will keep your back safe, and abs looking sharp.
Saturday, June 16, 2007
Lifting Tempo Q'n'A for Strength Training
Here's a great q'n'a from www.TTmembers.com I thought was really important
to share with everyone...
Q: I have noticed that a number of well-respected trainers recommend a
slower tempo along the lines of 2-1-3 or 2-1-4, whereas you recommend a more
explosive tempo, 2-0-1.
What is the difference? What will each tempo achieve more than the other? If
my goals are to gain strength and endurance, as well as losing fat, but NOT
hypertrophy (I'm too big anyway), which would be better and why?
Thanks for your guidance.
Answer:
I actually think 2-0-1 is slow.
I really only recommend it for safety concerns. I don't want people going
too fast on the lowering phase, as that is likely a recipe for injury.
Taking more than 1 second to lift the weight (on purpose, not because you
are near failure) is without merit for 90% of people exercising (10% its
worthwhile for are beginners and rehab).
thanks!
craig
Q#2: Thanks for the response. I don't really understand why that is, as I find the faster tempo much easier and less effort than the slower tempo. Is there some physiological reason (i.e., stressing the muscle, etc.) behind the tempo?
Thanks again. I really appreciate the quality of the workouts and the support you provide.
Answer:
You will benefit from momentum in faster tempos.
Picture this.
A) Do a regular vertical jump, allowing yourself to dip down and then jump up.
B) Do the vertical jump, but this time, start in a quarter squat position, but hold that position for 4 seconds before you jump.
You will find B much harder because you don't benefit from "the stored elastic energy" of the dip.
So...all that gobbledygook means that less muscular force is required to lift a given load when we allow for a fast "eccentric" (lowering/negative) phase of the movement.
That said, research from Dr. Phillip's research group (I've interviewed Dr. Phillips for this site - check the fat loss interviews section) has shown that the fastest eccentric movement results in the most muscle growth.
However, it also results in the most soreness, and losses of strength.
All very complex.
And finally, the greater the speed of movement, the greater the risk of injury...
So all that said, I find a 2-0-1 tempo is safe, effective, and easy to follow. Not too long and boring, but not too short and fast that you risk anything.
Thanks for the great question, I hope I have in some way been able to explain it...
craig
Best Fat Loss Q'n'A Message Board
Friday, June 15, 2007
My favorite Exercise workout
My favorite exercise is the trap bar deadlift. Its an honest lift.
But then I had to go and ruin the workout by including my least favorite exercise, the Front Squat.
1) Full Snatch (3x5)
2a) Trap Bar Deadlift (3x5) - 355
2b) Close-Grip Rack Lockout (3x5) -245
3) front Squat (3x10) - 175 - argh.
4a) RDL (3x8) - 200
4b) cable ab crunch (2x20)
4c) straight arm pulldown (3x12)
Not bad,
CB
Ps happys fathers day
Abs are made in the kitchen
Abs are made in the kitchen. That's a popular phrase going around the fitness world these days.
Well, it sounds nice, but it really isn't true (unless you have some really weird home gym set-up).
The truth is, your abs are still made in the gym from the exercises you do. But your abs certainly can be defined by what you do in the kitchen in terms of nutrition.
After all, you can do all the ab-building exercises you want, but if you aren't eating for fat loss, then you are never going to see your abs.
So is your nutrition good enough to get the job done?
If not, what's your excuse? Not enough time, right? Or on the go too much, and your options are a greasy cheeseburger or a slice of pizza?
Well let me tell you, nutrition planning is one of the keys to fat loss. If you don't plan ahead, don't expect to burst through any fat loss plateaus any time soon.
And that's why you need to spend some time on the weekend solving your nutrition problem. So this Sunday, assuming you work a M-F job, you'll have the time to plan your meals, go to the grocery store, and prepare your meal plan for the week.
And don't tell me this is too much work. You can easily accomplish this in 2 hours. One hour to get to the grocery store and back, and the other hour to prepare your meat and vegetables for the rest of the week.
Unfortunately, I'm not an expert is making healthy food taste amazing, but my friend, Dr. John Berardi, is...so I encourage you to pick up his e-cookbook Gourmet Nutrition.
(And just in time for summer cookouts, try out his great Greek Burgers on the BBQ this weekend. A healthier alternative to standard holiday fare, allowing you to stay far, far, far away from the hot dogs.)
Click here to learn how to eat great, healthy food
Abs can be yours if you are consistent in the kitchen and in the gym,
CB
Wednesday, June 13, 2007
Cannonball! 1-arm pushups, chinups, and swings
Practiced my KB snatch technique, realized the form was a little off...so
back to square one yesterday and then more kb work today.
Also did...
1 arm pushups: 3 sets of 4 reps
chins (15,10,8,6)
pistols (3x8, plus one set of what I call piston pistols)
More kb swings. That's it. Time for a massage. First one in almost a year. I
gotta do these more regularly.
craig
Your Fat Burning Workout Questions Answered
Today we'll tackle some of your most common questions...
Q: I have new clients that get sore knees after squatting. I don't think they are doing anything wrong. Any suggestions?
Answer:
We should be able to take some of the stress off the knees by having them squat like they are sitting back into a chair. That means starting the squat by pushing the hips back and then bending the knees second. Sit back. This loads the hips more and the knees less.
If the problem still exists, then they probably simply need to lose fat (so there is less pressure on the knees overall), build the muscles around the knee joint with floor bodyweight exercises, reduced Range-of-Motion standing bodyweight exercises, and maybe even some hamstring curls.
Also, we need to look at their nutrition and lifestyle to make sure that they are eliminating all sources of inflammation and increasing anti-inflammatory nutrients. Nutrition and living the Turbulence Training lifestyle can play a big part in helping to reduce knee pain.
We'll take a look at some specific anti-inflammatory lifestyle tips later this week. Until then, please keep on referring your friends, family and workout partners to the newsletter here.
Q: Do thermogenics work?
Answer:
No.
For those that don't know, thermogenics are a category of supplements that are claimed to burn calories and fat. For example, caffeine and Green Tea are two of the most common "thermogenics" on the market.
However, while they may slightly increase the number of calories burned in a day within the first 24 hours that you use them, the effect is unlikely to last and you won't shed pounds of fat because of these supplements (cough, cough, "scams").
Q: I'm not physically able to do all of the chinups in the June Synergy Fat Loss Workout of the Month. What do you suggest I do? Thanks, I love the program.
Answer:
For each rep of the 8 that you can't do, do a 5-second eccentric repetition. So if you can do 4 regular chins, then for the last 4 reps, get assistance to the top and then lower yourself for 4 more reps...taking 5 seconds to lower in each rep.
Alternatively, use an assisted chinup machine if your gym has one.
For the rest of you, the easiest thing you can do to improve your pull-up or chin-up strength is to lose body fat. In addition, make sure that you are doing bodyweight rows (AKA inverted rows, AKA reverse bench presses, AKA rowing yourself up to the bar in the smith machine) twice a week.
Q: Thanks for the advice in this newsletter! This is exactly what I need -- a recipe for more efficient workouts in less time. There's nothing sadder than working out too much with no results -- or worse -- overtraining.
I've been strength training for 8 weeks with dumb bells at home and I use a balance ball for core exercises, coupled with alternating days of interval cardio work and I was sore in muscles I didn't know I had after trying your bodyweight exercises. I am very impressed. I have one question -- can you explain what you mean by a 2-0-1 tempo?
Answer:
Thanks for the feedback. Glad to hear things are going well. Trust me, bodyweight workouts can be as hard as any other. You should see the rest of the workouts at www.TTMembers.com.
The 2-0-1 tempo refers to the lowering phase of the exercise, the pause, and the lifting phase, respectively. So you lower for 2 seconds, no pause, and then raise up in 1 second. Just a general recommendation on how fast to do each repetition.
Stay strong,
CB
P.S. Hey, not everyone agrees with me...
Listen to the 2nd TT teleseminar I did with nutrition expert Brad Pilon. Brad reveals...
- How to set up "eating rituals" to lose fat
- How he used a simple diet to win a bodybuilding show
- How to avoid night-time snacking
- How to train for fat loss
- How often you should weigh yourself
- And why he disagrees with CB on an important nutrition topic!
All TTmembers get CB's teleseminars
==> www.TTmembers.com
Tuesday, June 12, 2007
6-minute Circuits
My colleague, John Barban, is trainer that has kicked my ass in the past with some unique bodyweight workouts. And he's got an amazing new workout program out - The 6 Minute Circuits Workout.
Here's an interview with John from www.GrrlAthlete.com
grrl: Hi John, let's get right down to it. Right now The 6
Minute Circuits Workout is being released to members of
the grrlAthlete.com community before anyone else in the
world gets to see it, so I think the very first question that
everybody wants to know is, what makes this program
different from all the rest of the programs that are out
there on the internet?
John:
This program is unique because it has been designed
specifically for women.
I collaborated with many experts who
understand female physiology to make sure this is something
that will work well for women of all fitness levels and workout
experience.
I've been training female athletes exclusively for
the past 5 years and I've used all of my research and
experience with these athletes to create a workout that will
burn fat and get any woman into fantastic condition,
guaranteed.
grrl: John, we know you've been working with a group of
elite level athletes several times a week for the past couple
months trying to perfect this new workout, can you give us
an idea of exactly what you've been doing?
John:
I've been putting all of our athletes through the new program
with great results. What we actually did was condense the
best workouts we have ever used into a shorter amount of
time, and you wouldn't believe what happened.
The girls are actually getting into better shape faster than any previous
year. We've hit a homerun with this workout. I can honestly
say this is probably the best program I've ever put together
and the girls love it.
Find out more at Fat Burning Workouts for Women
grrl: I've heard you refer to your new program as a
"fusion" workout, what exactly does that mean?
John:
"Fusion workout" means we have combined two workouts into
one. With The 6 Minute Circuits Workout we get
cardiovascular conditioning and strength training conditioning
done at the same time! Most workouts cannot do this.
We designed 6 Minute Circuits specifically to achieve that goal.
And we've done it without using running, treadmills, bikes or
any other sorts of traditional "cardio" machines. This is what
makes Fusion training so different, and incredibly effective in
a short period of time.
Our athletes need to be in peak physical conditioning, which
means they not only have to have low body fat, but excellent
endurance and conditioning. Fusion training is designed to
achieve both of these goals in one workout.
grrl: Are there any unique exercises in The 6 Minute
Circuits Workout?
John:
Definetly. I've incorporated all of the exercises I use
with my athletes into this workout, and some of them are
pretty unique.
With The 6 Minute Circuits Workout, you'll learn
some amazing new exercises, like: Quick splits, 1-arm
snatches, 1 arm dumbbell lunges, the lying bird dog, the Tate
press, bench lunge and press, and athletic stability ball hip
twists.
grrl: Amazing, they all sound really cool. What kind of
feedback are you getting from the women who have tried
your program?
John:
All the women who are on the The 6 Minute Circuits Workout
program are loving it.
They really like the variety and new
exercises. And they love the fact that they can do the whole
workout at home. Most of them didn't think it was possible to
get this kind of conditioning and workout done without a gym
until they tried this workout.
My clients who are are
competitive runners have incorporated it into their running
program for whole body strength and conditioning. The overall
response has really been fantastic.
grrl: Thanks John, any last words about The 6 Minute
Circuits Workout?
The bottom line is if you use The 6 Minute Circuits Workout
you are going to lose fat, and you are going to lose it fast.
For more ==> The Best Site for Female Training Workouts on the Net
Sincerely,
Brad Pilon and the team at grrlAthlete.com
For more ==> The Best Site for Female Training Workouts on the Net
Monday, June 11, 2007
Bench press mondays
Today was...
1) 3-board bench press (3x5) - 295
Really worked hard on technique with some tips from Pavel's latest Power to the People newsletter. You can grab this from www.dragondoor.com
2a) squat - 3x6 - easy 300
2b) Bench (5x5) - 225
(The 225 5x5 scheme has really helped in the past - so here we grow again.)
3a) Good morning (3x8)
3b) BW rows (3x15)
Good to get back to it,
Sunday, June 10, 2007
7-Day Guide Exercise Of the Week
Is your body ready for the July holiday? If you aren't swimsuit ready yet, what are you waiting for? Are you ready to try what people are saying is my best workout ever?
The Turbulence Training Synergy Fat Loss Workout from www.TTMembers.com
And now, your 7-day guide to getting rid of another 2 or 3 pounds of fat this week...
Monday
If you belong to a gym, you know that Monday is universally celebrated as chest day. For maximum results in minimum time, the dumbell chest press is the best way to go, hands down.
I also like to use the DB Close-grip Floor Press for variety and to work the triceps a little more.
I've used both exercises in the TT Synergy Fat Loss Workout HERE. Use the best dumbell and bodyweight exercises along with some of my favorite new techniques to get more results in less time.
Oh, and did I mention the new killer ab workout that is in the Synergy Fat Loss program? From http://www.ttmembers.com/
- 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
Let's review your post-workout nutrition. Are you trying to lose fat, but still sucking down 10-50 grams or more sugar from juice, Frappacino's, or commercial "smoothies". Stick to homemade smoothies that are high in protein. No excess sugar for you if you are on the TT fat loss lifestyle.
Thursday
30 minutes of activity. Do something different each Thursday nite for your daily exercise. A long walk with the dog, a hike along the water, or a bike ride with the kids. Switch it up!
Friday
Let's review your ab training. Are you wasting 10, 15, or even 30 minutes on your back doing crunches? If so, stop immediately! Fifteen minutes at most, 2 times a week. Not many people need more than that for a 6-pack.
Get my NEW ab workout in the June Synergy Fat Loss Workout from TTMembers.com
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.
Sunday
Plan, shop, and prepare.
Listen to the 2nd TT teleseminar I did with nutrition expert Brad Pilon. Brad reveals...
- How to set up "eating rituals" to lose fat
- How he used a simple diet to win a bodybuilding show
- How to avoid night-time snacking
- How to train for fat loss
- How often you should weigh yourself
- And why he disagrees with CB on an important nutrition topic!
All TTmembers get CB's teleseminars
==> www.TTmembers.com
TTmembers will help you lose fat with fast workouts and insider nutrition tips,
CB
PS...Get help with your program today!
"Craig, the TT membership is amazing. I'm still surprised at how quickly I get a response to any question. Its incredible that for one very reasonable price TT members get access to all of your previous workouts and all of your new ones for an entire year. Talk about overdelivering!"
Mickey Glick
Join TTmembers today! ==> www.TTmembers.com
Saturday, June 09, 2007
Bodybuilder Turned Businessman Lee Labrada Tells All
I've posted TTMembers Issue #8 on the site.
Visit this link to read this week's newsletter:
http://www.ttmembers.com/public/department46.cfm
Inside this issue...
1) Former Mr. Universe Lee Labrada, talks about how his training
has changed since he left professional body building, PLUS Lee
shows you how to eat at work
2) Exercise Video Clip of the Week for Platinum Members
3) Forum Topic of the Week: The Beginner TT Workout
4) Workout of the Month: June 2007 TT Synergy Fat Loss Workout
5) What's Next on www.TTMembers.com
An Advanced Bodyweight Workout for July
Visit this link to read this week's newsletter:
http://www.ttmembers.com/public/department46.cfm
Or, click here to become a member today:
https://www.ttmembers.com/public/5.cfm
See you on the forums!
Sincerely,
Craig Ballantyne, CSCS, MS
www.TTmembers.com
Friday, June 08, 2007
Female Fat Burning Workout Info for New Moms
Losing weight can be an extremely difficult task. Whether you
have lots of children or a busy work schedule, to be successful
at weight loss takes a certain amount of will and
determination.
To take fat loss to its extreme and compete in a bodybuilding
contest, while at the same time taking care of four children
and managing a demanding career, some people might say
that this is down right impossible!
That's why we were so impressed when we met Jen Heath.
Not only has she done the impossible by competing and
winning a bodybuilding contest, but she did it after giving
birth to twins!
After her pregnancy, Jen weighed 195 lbs at over 30% body
fat. From that starting point, she was able to shed over 70
pounds of fat and cut all the way down to 123 lbs at under
7% body fat. She won her first bodybuilding contest and
became a professional bodybuilder!
We caught up with Jen and asked her about her about giving
birth to twins, the long road back to fitness and what it's like
to compete in a Bodybuilding contest.
You can read the interview and see some great pictures by
going HERE
Enjoy the interview,
Brad and the team at grrlAthlete.com
Sore Knees & Fat Loss Teleseminars
Today we'll tackle some of your most common questions...
Q: I have new clients that get sore knees after squatting. I don't think they are doing anything wrong. Any suggestions?
Answer:
We should be able to take some of the stress off the knees by having them squat like they are sitting back into a chair. That means starting the squat by pushing the hips back and then bending the knees second. Sit back. This loads the hips more and the knees less.
If the problem still exists, then they probably simply need to lose fat (so there is less pressure on the knees overall), build the muscles around the knee joint with floor bodyweight exercises, reduced Range-of-Motion standing bodyweight exercises, and maybe even some hamstring curls.
Also, we need to look at their nutrition and lifestyle to make sure that they are eliminating all sources of inflammation and increasing anti-inflammatory nutrients. Nutrition and living the Turbulence Training lifestyle can play a big part in helping to reduce knee pain.
We'll take a look at some specific anti-inflammatory lifestyle tips later this week. Until then, please keep on referring your friends, family and workout partners to the newsletter here.
Q: Do thermogenics work?
Answer:
No.
For those that don't know, thermogenics are a category of supplements that are claimed to burn calories and fat. For example, caffeine and Green Tea are two of the most common "thermogenics" on the market.
However, while they may slightly increase the number of calories burned in a day within the first 24 hours that you use them, the effect is unlikely to last and you won't shed pounds of fat because of these supplements (cough, cough, "scams").
Q: I'm not physically able to do all of the chinups in the June 07 TT Synergy program . What do you suggest I do? Thanks, I love the program.
Answer:
For each rep of the 8 that you can't do, do a 5-second eccentric repetition. So if you can do 4 regular chins, then for the last 4 reps, get assistance to the top and then lower yourself for 4 more reps...taking 5 seconds to lower in each rep.
Alternatively, use an assisted chinup machine if your gym has one.
For the rest of you, the easiest thing you can do to improve your pull-up or chin-up strength is to lose body fat. In addition, make sure that you are doing bodyweight rows (AKA inverted rows, AKA reverse bench presses, AKA rowing yourself up to the bar in the smith machine) twice a week.
Final Q: Thanks for the advice in this newsletter! This is exactly what I need -- a recipe for more efficient workouts in less time. There's nothing sadder than working out too much with no results -- or worse -- overtraining.
Early in April, I purchased your TT Fat Loss Report that came with several bonuses and yesterday, I started trying out some of your bodyweight exercises and and they were challenging. I broke out into a sweat while doing them. I did not realize the extent of the challenge that comes with exercises that involve using one's bodyweight. They look simple enough from the photographs in the manual.
I've been strength training for 8 weeks with dumb bells at home and I use a balance ball for core exercises, coupled with alternating days of interval cardio work and I was sore in muscles I didn't know I had after trying your bodyweight exercises. I am very impressed. I have one question -- can you explain what you mean by a 2-0-1 tempo?
Answer:
Thanks for the feedback. Glad to hear things are going well. Trust me, bodyweight workouts can be as hard as any other. You should see the rest of the workouts at www.TTMembers.com.
The 2-0-1 tempo refers to the lowering phase of the exercise, the pause, and the lifting phase, respectively. So you lower for 2 seconds, no pause, and then raise up in 1 second. Just a general recommendation on how fast to do each repetition.
Stay strong,
CB
P.S. Hey, not everyone agrees with me...
Listen to the 2nd TT teleseminar I did with nutrition expert Brad Pilon. Brad reveals...
- How to set up "eating rituals" to lose fat
- How he used a simple diet to win a bodybuilding show
- How to avoid night-time snacking
- How to train for fat loss
- How often you should weigh yourself
- And why he disagrees with CB on an important nutrition topic!
All TTmembers get CB's teleseminars
==> www.TTmembers.com
Thursday, June 07, 2007
Thursday Deadlift & Dumbell Press
Went in for a quick 30 minute workout. All i did was...
1a) Deadlifts (1 set of 3 reps at 325 double overhand grip, 3 sets of 5 reps at 325 with an alternate grip)
1b) dumbell chest presses (3 sets of 5 at 100)
This is the only weight workout for this week. New program starts next Monday.
Last night, I did some sprints mixed with pushups for fun. Sprints were short (5 seconds) with changes in direction. Thats all,
CB
Post Workout Nutrition to Gain Muscle & Lose Fat
Are post-workout nutrition drinks all hype?
I think so.
I mean, if you compared chocolate milk to the most expensive post-workout nutrition drink you could buy, you wouldn't see any difference in results.
It's like comparing a hammer made out of gold against a regular hammer. They both drive nails just as well, but one just costs more.
Don't get me wrong, eating after your workouts is very important for building muscle. I just call "B.S." on the need for any fancy amino acids or special type of carbohydrates.
If you want to gain muscle - just eat. Don't worry about buying the most expensive post-workout product on the market.
Chocolate milk will work just as well. And plain old creatine should work just as well for you as any fancy concoction, if you take immediately after training with your post-workout drink.
Still having troubles gaining weight?
Follow this simple trick. Have your regular post-workout shake immediately after training. Then 15-20 minutes later, have it again. Then continue on with your regular meals. Don't let the extra shake prevent you from eating your normal amount of food. You can also add in a little more food pre-workout.
Here's some good advice I lifted from strength coach Ian King. If you are trying to gain weight, simply train on as much food as possible. Now obviously you aren't going to eat a full meal before your TT for Mass leg workouts, but don't go to the gym on an empty stomach.
So get started now building muscle for summer with the basic exercises and a simple nutrition plan. For your workouts, use the new, LOWER PRICED, TT for Mass package to build a thick, impressive chest, and bigger arms for this summer's gun show.
The new TT for Mass package comes with new workouts, showing you:
"The training program provided to me by CB allowed me to refocus on my workouts and obtain the best and fastest results of my life. In fact, I gained muscle and got leaner at the same time. I would STRONGLY encourage bodybuilders and strength athletes of all experience levels to use these programs."
Matt Spino, Sales Manager, Toronto
Plan ahead and eat your way to a better body,
CB
By the way...
As a bonus in the TT for Mass package, you also get the TT Muscle Building Nutrition Guidelines and the TT Supplement Research Update. I'll bet that I'll save you ten's or even hundred's of dollars that you'd otherwise waste on ineffective supplements - giving you an immediate return on your investment in this program.
Click here to get started with your TT for Mass workouts.
"As a former university athlete and personal trainer myself, I have seen many programs claim to add size and strength, speed and power. As a Physical Education teacher, I educate students so that they can make informed decisions about their own health, nutrition and physical development. Busy with work, coaching volleyball, basketball and track and my own continuing education, I've been in a bit of a rut lately with my own training. At 6'6'', 230 lb (around 10.5-11% bf), I've struggled to add any size to my physique with a job that has me running with kids all day. Craig's Turbulence Training for Mass has really helped structure what free time I have as efficiently as possible allowing me to get the most out of my workouts. I have added noticeable size in just the first four weeks of the program and look forward to the results of the next twelve. The structure of the program allows me push each body part hard while getting adequate rest. With John Berardi's Gourmet Nutrition fueling my workouts, TT for Mass has given me that drive in the gym that I've been missing while floating through maintenance workouts the last four years. Thanks Craig."
Jason McBride, Dubai, UAE
