Wednesday, March 12, 2014

Truth About Cardio and Garage Gym Workouts

Drumcode podcast. Check. Heavy kettlebells lined up in a row in the garage. Check. Snowstorm keeping from the gym. Check. Workout designed by Bally the Dog. Check. Good to go.

Today's workout was: KB Swings, Double KB Front Squats, KB reverse lunges, power wheel rollouts, Powerblock RDL's, MB slams. Great times. Off for a couple days, till a deadlift workout on Saturday. My glutes, hamstrings, and forearms will need a couple of days to recover. Loved it in the garage today...so much better and effective than cardio.

Now in Toronto today, the big fitness buzzes are Madonna's new Hard Candy gym, which I would love to visit just for amusement, and the "great elliptical debate". I did not hear the elliptical debate, and apparently Jillian Michaels was involved, but I know this:

The elliptical machine is the biggest joke in the gym. It overestimates calorie burn by 42%, according to ABC news.

Also a problem at this time of year? Shin splits. Here's how to avoid them:

You simply need to start slow and let your muscles adapt to training. If you run too long, or on too hard of a surface, or too frequently, or in bad shoes, you will get shin splints. You can't go from nothing to 5 miles in a week...be very careful and conservative. Stay strong and safe!

If you absolutely, positively must run

Your joints and I would prefer you didn't, as that is a recipe for overuse injury. 20 minutes, with a good warm-up and cool-down on each side, is okay. Make sure to stretch muscle groups that get tight from running (hip flexors, calves, hamstrings) and get strong with TT. Do as little as possible, please.

Final inspiration:
Take Action on Your Transformation and FINISH the job you started. Read the 5 steps here to finally get your big projects done:
- http://www.earlytorise.com/5-steps-to-change-with-tt-certification/

Today's Kickbutt Mindset Tips:
You have to be tough on yourself. It is not easy to succeed. Demand more of yourself. Pay the price. Earn the rewards. That's how it works in the real world.

Stay strong and get stronger,

Craig Ballantyne, CTT
Certified Turbulence Trainer

3 comments:

George Godin said...

Hello Craig!

Kudos for this very interesting article. Keep up the good work! Yes indeed. We simply need to start slow and let our muscles adapt to training.

Abdul Bari Chanessra said...

oday's workout was: KB Swings, Double KB Front Squats, KB reverse lunges, power wheel rollouts, Powerblock RDL's, MB slams. Great times. Off for a couple days, till a deadlift workout on Saturday. Gym Coupons

Mr Mopix said...

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