In this week's fat burning 7-day workout plan you're going to discover some cool push-up info, but also some shocking diet info about common foods.
In fact, I'll reveal one of the foods that caused me to gain fat in high school when I first started lifting weights.
=> Click here to listen to this week's fat burning coaching call
Last week I was traveling, went down to Mexico. It's always amusing to me to be on a flight and hear the captain come on and say, "we'll be expecting some turbulence in 15 minutes".
It makes me want to jump up and do some spiderman pushups in the aisle. But I can't see that being a good idea when the seatbelt light comes on...
Anyways, I have some cool photos of my trip here:
And I have my daily planning to thank for the lifestyle that allows me to take that time off.
This week's main Transformation Tip is all about reviewing your diet and exericse journal. These are mandatory! You must keep track of what you eat and your workouts in order to find out what works and what sucks for you!
Once you know, you can adjust and succeed!
This week's workout to review is the Turbulence Training Total Body Ten (aka Workout C from TT 2k6).
1A) Y-Squat (15 reps)
1B) Decline Pushup (10)
1C) Step-ups (10 per side)
1D) Pushup (30)
1E) Bodyweight Squat (20)
1F) Spiderman Climb (15 per side)
1G) Forward Lunge (10 per side)
1H) Close-grip Push-up (10)
1I) Stability Ball Leg Curl (15)
1J) Inverted Row (10)
No rest between exercises. Rest 1-2 minutes at the end of the circuit before repeating 1-2 more times. Good times!
Time for 30 minutes of fun activity.
By the way, I also wanted to mention the page that has all the details about the Turbulence Training Franchise opportunity. Don't miss your chance to become one of the first 7 Certified Turbulence Trainers!
Another TT Workout day. And time for some pushup info courtesy of Bill Hartman and Men's Health magazine.
When doing pushups, you are lifting 75 percent bodyweight and Bill Hartman says pushups help you build stable, healthy shoulders because they train your scapular and rotator cuff muscles.
So that's why even bodybuilders should add pushups to their upper body workouts. Dumbbell and bench presses don't achieve the same results.
Listen to the call for another Hartman exercise tip for a cool new move to replace traditional lateral raises.
I also want to go over my deadlift workout. This is a simple, but brutal lifting session.
1) Deadlift (using 35lb plates instead of 45lb for extra range-of-motion)
2A) Military Press
2B) Good Morning
3A) Front Squat
30 minutes activity.
TT Workout - finish the week strong!
Also in the March 2009 Men's Health magazine is a tip from Alwyn Cosgrove for those of you who have 1 arm weaker than the other. Here's the classic 3 step approach to fix that problem.
1) Drop all barbell work and only use dumbbells
2) Do the weak side first and then match the number of reps with the strong side
3) Use assistance for the weak limb if necessary
It's Social Support Saturday. I want you to get and give encouragement about never giving up. Just like the Cardinals and Steelers never gave up in the last Superbowl, I want you to fight to the finish.
Plan, shop, & prepare Sundays!
Here's the scoop (the 2 scoops!) on the food that helped make me a little beefy when I first started "bodybuilding" back in high school. Men's Health reports that my beloved Raisin Bran cereal has more sugar per serving than Fruit Loops (19g vs 12g)!.
I used to eat 4 bowls of that stuff per day back in high school. Two in the morning, two after school.
Keep an eye out for hidden sugar in your diet!
That's it for this week...I want to end by asking you if you have any health issues that you would like to see covered in future issues of Turbulence Training.
Do you have...
- Kidney stones
- Acid Reflux
Just let me know and we'll ask an expert for health tips.
Thanks for your help,
Craig Ballantyne, CSCS, MS
PS - Don't miss next week's call...
...when we'll dissect Turbulence Training 2K7