- how to do Turbulence Training in a busy gym
Or read the tips below...
Monday
Let's take a closer look at Turbulence Training Intermediate Workout A.
1A) DB Split Squat (8 reps) |
1B) DB Incline Press (8 reps) |
2A) Stability Ball Leg Curl (15) |
2B) Pushup [Kneeling] (15 reps) |
3A) Stability Ball Jackknife (10) |
3B) DB Rear-Delt Raise (10 reps) |
Beginner Interval Workout A |
You can do this workout in a busy gym. In superset #1, you can use the same dumbbell weight for both exercises. In superset #2, add reps to make it harder. In superset #3, use Inverted Rows to make it harder.
Tuesday
On your off day, you need to do 30 minutes of activity for your health. Try to walk rather than drive, weather permitting. Do some errands by foot, rather than driving everywhere. Get in the habit of doing that all the time.
Also, spend some time cleaning the junk out of your cupboards in preparation for the Turbulence Training Transformation Contest. And put fruits and vegetables on the middle shelf of your fridge. Men's Health magazine says that will help you snack better.
Wednesday – New Year's Eve
Let's take a look at Intermediate TT workout B. You can also do this in a busy gym.
1A) DB Squat (8 reps) |
1B) Stability Ball Rollout (8 reps) |
2A) DB Reverse Lunge (8 reps) |
2B) Side Plank (20 seconds) |
3A) DB Row (8 reps) |
3B) 1-Leg Hip Extension (10) |
Beginner Interval Workout B |
And now here's a look at my current workout. I'm doing a 3-day program and this is Workout A. I just did it on Saturday. I'm doing some extra rotator cuff exercises to help me avoid shoulder injury.
Rtr Cuff Warmup |
Bench (1x5) |
Face Pull (3x10) |
DB Flat Press (4x8) |
BB Row (4x10) |
DB Incline (2x12) |
Rtr Cuff Strength (3x10) |
EZ Bar Triceps (4x10) |
And it's New Year's Eve, so please drink responsibly! Happy New Year's!
Thursday – New Year's Day
Get up and get moving! Do 30 minutes of activity, but avoid the cardio confessional. After your exercise, set goals with www.MagicFatBurning.com for the year. I wish this is the best year of your life!
Friday
Time for one more TT workout. If you don't want to do cardio machine intervals, you could use Kettlebells, the skipping rope, or you could play sports. I'll be going over lots of alternative interval training workouts at the TT Seminar.
Click HERE to reserve your spot at the TT Seminar
Saturday
Two of the 7 hottest trends in fat loss for 2009 will be Challenge Workouts and Social Support. You need them both!
In the February 2009 issue of Men's Health, I have a new challenge workout...it's called the Bodyweight 200. Give it a try...it goes like this:
Prisoner Squat - 30
Pushups - 30
Jumps - 10
Stability Ball Leg Curls - 10
Stability Ball Pikes - 10 (more advanced version of jackknife)
Stepups - 20 (total)
Pullups or chinups - 5
Lunges - 30 (total)
Close-grip Pushups - 20
Inverted Rows - 15
Prisoner Squats - 15
Chinups - 5
Sunday
Plan, shop, and prepare. And don't miss this week's book recommendation in the TT Audio call. Listen here for even more fat loss secrets:
In next week's New Year's edition!
· More transformation tips
· Dissect original TT
· Vegetarian tips from my friend, John Alvino
· New challenge workout
Stay strong,
Craig Ballantyne, CSCS, MS
PS - The next Turbulence Training Transformation Contest has started...
8 comments:
thanks for this i am pumped and ready to get into it. And thanks for your continued interest in our fitness. i have made exercise a part of my life for 30 years and i love the renewed interest your programs has given me in my fitness routine. Happy new year to you too Craig
Chris D
I already purchased turbulence training and would like to enter the contest this time. I've already taken my pictures and measurements. Where do I sign up? Thanks
Thanks Chris! Glad you like the workouts.
Hi Ebony!
There is no "signup". All the rules are here that tell you what to do:
http://www.TransformationContest.com/rules
I love to change up my fitness routine! Thanks for the suggestions.
A little off topic, Guys... I have a question. Yesterday I trapped on this site:
[url=http://www.rivalspot.com]Rivalspot.com - Xbox tournaments for money[/url]
They say you can play online EA sports game tournaments on any console for cash... had anyone tried that before? Looks like a cool idea...
Are there any other sites where you can play sports games for real moneys? I Googled and found only Bringit.com and Worldgaming.com but it looks these guys don't specialize in sport gamez. Any suggestions?
While the mainstream fitness media still insists that aerobic
exercise is a great way to lose weight, Turbulence Training users
know that interval training is the better way to burn body fat.
Still not convinced?
A recent study published by the North American Association for the
Study of Obesity, subjects aged 40 to 75 were instructed to do 60
minutes of aerobic exercise per day for 6 days per week for an
entire year.
Given the amount of exercise, you'd expect weight losses of 20, 30
pounds, or more, right?
Well, the surprise findings showed the average fat loss for female
subjects was only 4 pounds for the entire year, while men lost 6.6
pounds of fat over the year. That's over 300 hours of aerobic
exercise just to lose a measly 6 pounds of blubber. Not time well
spent, in my opinion.
So what's the better way? Stick with Turbulence Training, using
interval training and strength training to get better bodysculpting
results. With intervals, you'll achieve more fat burning results in
less workout time.
The next time you are out exercising, perform a session of interval
training. If you are walking or running outside, find an incline
that can challenge you for 60 seconds, then walk down for 60-120
seconds, and repeat up to 6 times.
If you walk or run on a treadmill, adjust the incline or speed to
safely increase the challenge for 60 seconds, then return to the
normal pace for 60-120 seconds, and repeat up to 6 times.
You can also use a rowing machine, bicycle or stationary bike, or
even an elliptical machine to do intervals.
But whatever you do, stay away from boring, ineffective cardio
exercise workouts and stick with Turbulence Training for your fat
burning program.
===> Fast fat loss workouts... <=====
Save time, burn fat,
Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training
"I'm 25 and was seriously overweight at the start of this year. I've
been doing the TT for Fat Loss Workouts and after 5 months of
training. I've lost nearly 28lbs. I want to take this opportunity
to thank Craig for making your knowledge so accessible and your
articles and blogs that not only make us think about our
lifestyles, but encourage us to change them for better health."
Kevin Thow, Sydney, Australia
Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> Cardio is a Waste of Time for Fat Loss <=====
"Turbulence Training makes so much sense and I really enjoy the
different workouts so never get bored. From an aussie that was
looking for something other than just another weight workout
with the same old moves this has been a real eye opener for me and
I have been telling my friends just how great the TT method is."
Kelli Tomkins, Australia
Confessions of a Keto Dieter
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While it’s damn impressive that he’s been doing Keto for 26-years...
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==> So when Matt tells me that he recently discovered a 7-second solution for fixing the 3 sources of failure on Keto and low-carb diets, I listen.
You should too.
[Wade Lightheart]
P.S—Matt’s also a world-class researcher, and leveraged over 130 studies to validate solution he reveals on this page.
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