Wednesday, December 13, 2006
Wednesdsay workout
I tweaked my back during my squat workout the other day - not due to bad form but due to an awkward rack set-up...and while trying to place the bar back in the rack I had to get into an awkward position...
Still feels a little weird but it was fine for this workout...
1a) Snatch technique (3x3) - feeling good on these
1b) Bench (5x3) - 275
2a) Shrugs (3x6) - 245
2b) plank (3xMax)
3a) db row (3x12)
3b) triceps (3x8)
Back felt almost normal and bench is finally coming back,
Cb
Don't Use These Exercises
As I wrote in my workout blog last Monday, I experienced a crazy scene at the gym last week.
A scene that supports my contention that we should stick to the simplest training methods possible, as getting "too fancy" can come back to bite you in the butt, bigtime.
Now squatting, pushing and pulling might not be the most exciting exercises to use, what with all the balancing acts that people see in the gym these days, but they get the job done.
Allright, so I just finished my second set of squats. And I was leaning on the bar watching a trainer train 2 girls. The gym has some neat toys in my opinion, including a sled for pulling and tire for flipping.
But for some reason the trainer decided to have one girl climb on the other's back for some strange combination bodyweight-squat/wrestling exercise.
I can't even explain it properly, as I was trying to keep my focus on my own lifting, plus it was just ridiculous, given the other training options.
But just as I was about to set-up for my final, and hardest set, one of the girls fell off the other during the exercise and started screaming like she had been shot.
This went on for a few minutes, pretty much zapping my mental focus on my squats. Eventually the wounded girl calmed down and managed to hobble over to a therapist's bench for treatment.
I hope she is okay, but it looks like a relatively serious knee injury.
Sounds crazy, doesn't it? Why do trainers insist on coming up with silly exercises to get the job done?
Do you think construction managers sit around and think, "what's the most exciting way I can get a 10-ton beam up four stories off the ground? I could use a crane, but that's not cool enough..."
No, of course not. They use the tried and true methods that get the job done efficiently and effectively.
While we're on the subject of bad exercises, why don't you have a laugh at "The 4 Worst Exercises" I've watched trainers have clients do in a gym.
I see a lot of "fitness junk" come and go, but guys and gals like Alwyn Cosgrove, Tom Venuto, and myself just keep rolling along using the basics in a scientific manner.
And our clients are doing just fine,
CB
P.S. How's your workout?
If you want more workouts, need more simple, yet effective exercises (via video clips!), or social support to keep your progressing going, you're going to love the new TT Members site.
Check out a sample TT Member's exercise clip that we posted on good ol' Youtube:
http://www.youtube.com/watch?v=lNM84-UO8Yg
We're going to have over 100 (if not 200+) bodyweight and dumbbell exercises up on the new TT Member's section when it launches by February...
But in the meantime, you can get started with over $3000 worth of Turbulence Training manuals now, and be one of the first to join the membership forum when it is available to current members in January...AND you can get it all for a discount by ordering at the pre-launch price...
a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127.
Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
A scene that supports my contention that we should stick to the simplest training methods possible, as getting "too fancy" can come back to bite you in the butt, bigtime.
Now squatting, pushing and pulling might not be the most exciting exercises to use, what with all the balancing acts that people see in the gym these days, but they get the job done.
Allright, so I just finished my second set of squats. And I was leaning on the bar watching a trainer train 2 girls. The gym has some neat toys in my opinion, including a sled for pulling and tire for flipping.
But for some reason the trainer decided to have one girl climb on the other's back for some strange combination bodyweight-squat/wrestling exercise.
I can't even explain it properly, as I was trying to keep my focus on my own lifting, plus it was just ridiculous, given the other training options.
But just as I was about to set-up for my final, and hardest set, one of the girls fell off the other during the exercise and started screaming like she had been shot.
This went on for a few minutes, pretty much zapping my mental focus on my squats. Eventually the wounded girl calmed down and managed to hobble over to a therapist's bench for treatment.
I hope she is okay, but it looks like a relatively serious knee injury.
Sounds crazy, doesn't it? Why do trainers insist on coming up with silly exercises to get the job done?
Do you think construction managers sit around and think, "what's the most exciting way I can get a 10-ton beam up four stories off the ground? I could use a crane, but that's not cool enough..."
No, of course not. They use the tried and true methods that get the job done efficiently and effectively.
While we're on the subject of bad exercises, why don't you have a laugh at "The 4 Worst Exercises" I've watched trainers have clients do in a gym.
I see a lot of "fitness junk" come and go, but guys and gals like Alwyn Cosgrove, Tom Venuto, and myself just keep rolling along using the basics in a scientific manner.
And our clients are doing just fine,
CB
P.S. How's your workout?
If you want more workouts, need more simple, yet effective exercises (via video clips!), or social support to keep your progressing going, you're going to love the new TT Members site.
Check out a sample TT Member's exercise clip that we posted on good ol' Youtube:
http://www.youtube.com/watch?v=lNM84-UO8Yg
We're going to have over 100 (if not 200+) bodyweight and dumbbell exercises up on the new TT Member's section when it launches by February...
But in the meantime, you can get started with over $3000 worth of Turbulence Training manuals now, and be one of the first to join the membership forum when it is available to current members in January...AND you can get it all for a discount by ordering at the pre-launch price...
a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127.
Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
Tuesday, December 12, 2006
Another YouTube.com Video
This is a great vid, basic exercise, and solid audio.
http://www.youtube.com/watch?v=lNM84-UO8Yg
2-Leg Hip Extension
Hundreds more of these will be found in the upcoming TT Members site.
CB
http://www.youtube.com/watch?v=lNM84-UO8Yg
2-Leg Hip Extension
Hundreds more of these will be found in the upcoming TT Members site.
CB
Good Workout Related Reading for You
2 good blog posts worth passing on...
Keep it simple, by Stupid Jason Ferruggia
Intensity & Passion by Keith Scott
CB
Keep it simple, by Stupid Jason Ferruggia
Intensity & Passion by Keith Scott
CB
Tuesday Workout
On my alternate day workouts, I've been doing some basic mobility and ab endurance exercises. That's it. Basic planks, side planks, lunges, spiderman climbs, etc.
In addition, I've been doing a bit of interval workout with bodyweight squats only. That's it. Sets of 50 bodyweight squats, with another exercise done in between, and then more squats.
Such a basic, effective exercise.
if you can, give this a try in place of sprinting for intervals. A nice break, a funny jello feeling in your legs after, and a good workout.
CB
In addition, I've been doing a bit of interval workout with bodyweight squats only. That's it. Sets of 50 bodyweight squats, with another exercise done in between, and then more squats.
Such a basic, effective exercise.
if you can, give this a try in place of sprinting for intervals. A nice break, a funny jello feeling in your legs after, and a good workout.
CB
Turbulence Training YouTube.com video
Hey,
Dan Brown, the TT affiliate manager and A/V expert, has posted a sample exercise video on youtube.com...
This is what our TT member exercise clips will look like.
Please note: There is no audio for this clip BUT there will be audio for all clips in the TT Members section...
Here you go...
http://www.youtube.com/watch?v=bxYx-PY4ymg
CB
Dan Brown, the TT affiliate manager and A/V expert, has posted a sample exercise video on youtube.com...
This is what our TT member exercise clips will look like.
Please note: There is no audio for this clip BUT there will be audio for all clips in the TT Members section...
Here you go...
http://www.youtube.com/watch?v=bxYx-PY4ymg
CB
Weight Loss Q'n'A
Let's hit the reader mail and go over your fat loss questions - let's get your fat loss workout plan straightened out in time for the New Year so that you are riding a wave of motivation into "fat loss season".
Q: You and Alwyn are always quoting this famous interval training study from Laval...what interval program did they use?
Answer:
I actually had to ask Alwyn Cosgrove directly, because I'd misplaced my copy of the study...
The interval program used in this study that gave greater results than the slow cardio program was...
Workout A) 10 to 15 rounds of 15 - 30 seconds work
Workout B) 4 to 5 rounds of 60 - 90 seconds.
Recovery was until the HR = 120-130 bpm (which would have been about 60% of maximum heart rate for the subjects).
Again, if you read my interval article last week, I've stated there currently is no "best" interval method and that it can be used by beginners. It's all relative. Key word, relative.
Q: I've been doing the Original TT program for about 2 weeks already and WOW? it works! I've lost 3lb's so far.
On to my concern, would I be overdoing it if I did the Core Exercises and intervals in between my strength days? Or would I benefit by resting all together and giving it my all on my strength days? I ask only because that's what I've been doing but I don't want my body to adapt too quickly to the intense intervals.
If you can clear i up for that I'd really appreciate it. Thank you in advance.
Answer:
That alternating training method should be fine. Let me know how it goes, and back off a bit if you get too tired. In fact, the more feedback I get from everyone on their "Split-training" experiments, the better. That could help me formulate an even more effective fat loss program.
Thanks!
Q: Just a quick question.....I'm 5'0 and 123 pounds...I want to loose 10 - 14 pounds but want to get lean and not build (get big). Is this program good for me?
Answer:
Hi! Yes Turbulence Training is still for you - or your money back. You will like the combination of dumbbell and bodyweight exercises to help you get lean without any fear of adding bulk. Our nutrition guidelines will also help you stay on track. It's that simple.
You could start with this month's 10-minute workout for starters...
Q: I am really enjoying your workouts, I just have a couple of questions. DB squats and front squats - I find these exercises really awkward. Should I use less weight and work on my form? Or switch to regular barbell squats?
Answer:
Yes, both those squats can be awkward. Use those for warmups and then back squats for regular workouts, until you feel comfortable with the form on the others. Glad to hear you are fine doing back squats.
So for any exercise that is hard for you, just practice on it during your warm-up. With enough practice you'll have good form and can start increasing the load in the exercise.
Remember: Strength training is a skill. It's kind of like juggling in that both require neuromuscular co-ordination. Don't get frustrated if you can't do the exercise the first time you try.Just practice.
Q: My only real experience with weights before this was Bodypump classes... For the weights I am picking my muscles can handle the load with correct form for all the reps but my lungs don't cope with the continuous pace. One more thing, is it "against the rules" to drop the weight as you progress? I notice that most people increase as they go along
Answer:
No worries, no stress. It's just a trial and error experience...that's why I can never write-in specific weights to be used. Just play around with things and make note of the weight you use each time and your body's response.
Correct, we aren't focused too much on muscle "burn" from weights. Rather a strength approach to fatigue, which means not being able to use perfect form after 8 or 9 reps. These lower reps won't give you the same "burn" you are used to from the pump classes. It is fine to drop the weight between sets. If you fall from 8 reps in set 1, to 6 reps in set 2, you can drop the weight and try to get 8 reps in set 3.
If you increase the weights from sets 1 to set 2, that is okay, because you could use the first set as a half-warm-up, half-workset. But you should not be able to do more weight in set 3. If you can, that means set 2 was not done at the right intensity.
Done right, it fights fat fast,
CB
P.S. I better get back to work on building the membership site...
And I hope you'll take advantage of the Pre-Launch offer. Just a reminder, here's the deal...a)
For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
But remember, this is a LIMITED TIME OFFER, and could expire at any time.
Q: You and Alwyn are always quoting this famous interval training study from Laval...what interval program did they use?
Answer:
I actually had to ask Alwyn Cosgrove directly, because I'd misplaced my copy of the study...
The interval program used in this study that gave greater results than the slow cardio program was...
Workout A) 10 to 15 rounds of 15 - 30 seconds work
Workout B) 4 to 5 rounds of 60 - 90 seconds.
Recovery was until the HR = 120-130 bpm (which would have been about 60% of maximum heart rate for the subjects).
Again, if you read my interval article last week, I've stated there currently is no "best" interval method and that it can be used by beginners. It's all relative. Key word, relative.
Q: I've been doing the Original TT program for about 2 weeks already and WOW? it works! I've lost 3lb's so far.
On to my concern, would I be overdoing it if I did the Core Exercises and intervals in between my strength days? Or would I benefit by resting all together and giving it my all on my strength days? I ask only because that's what I've been doing but I don't want my body to adapt too quickly to the intense intervals.
If you can clear i up for that I'd really appreciate it. Thank you in advance.
Answer:
That alternating training method should be fine. Let me know how it goes, and back off a bit if you get too tired. In fact, the more feedback I get from everyone on their "Split-training" experiments, the better. That could help me formulate an even more effective fat loss program.
Thanks!
Q: Just a quick question.....I'm 5'0 and 123 pounds...I want to loose 10 - 14 pounds but want to get lean and not build (get big). Is this program good for me?
Answer:
Hi! Yes Turbulence Training is still for you - or your money back. You will like the combination of dumbbell and bodyweight exercises to help you get lean without any fear of adding bulk. Our nutrition guidelines will also help you stay on track. It's that simple.
You could start with this month's 10-minute workout for starters...
Q: I am really enjoying your workouts, I just have a couple of questions. DB squats and front squats - I find these exercises really awkward. Should I use less weight and work on my form? Or switch to regular barbell squats?
Answer:
Yes, both those squats can be awkward. Use those for warmups and then back squats for regular workouts, until you feel comfortable with the form on the others. Glad to hear you are fine doing back squats.
So for any exercise that is hard for you, just practice on it during your warm-up. With enough practice you'll have good form and can start increasing the load in the exercise.
Remember: Strength training is a skill. It's kind of like juggling in that both require neuromuscular co-ordination. Don't get frustrated if you can't do the exercise the first time you try.Just practice.
Q: My only real experience with weights before this was Bodypump classes... For the weights I am picking my muscles can handle the load with correct form for all the reps but my lungs don't cope with the continuous pace. One more thing, is it "against the rules" to drop the weight as you progress? I notice that most people increase as they go along
Answer:
No worries, no stress. It's just a trial and error experience...that's why I can never write-in specific weights to be used. Just play around with things and make note of the weight you use each time and your body's response.
Correct, we aren't focused too much on muscle "burn" from weights. Rather a strength approach to fatigue, which means not being able to use perfect form after 8 or 9 reps. These lower reps won't give you the same "burn" you are used to from the pump classes. It is fine to drop the weight between sets. If you fall from 8 reps in set 1, to 6 reps in set 2, you can drop the weight and try to get 8 reps in set 3.
If you increase the weights from sets 1 to set 2, that is okay, because you could use the first set as a half-warm-up, half-workset. But you should not be able to do more weight in set 3. If you can, that means set 2 was not done at the right intensity.
Done right, it fights fat fast,
CB
P.S. I better get back to work on building the membership site...
And I hope you'll take advantage of the Pre-Launch offer. Just a reminder, here's the deal...a)
For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
But remember, this is a LIMITED TIME OFFER, and could expire at any time.
Monday, December 11, 2006
Toning, Light Weights, & High Reps
I guess you could say it is my mission to show people thevalue of intense strength training for fat loss.
Every month more research comes out to support intense trainingover slow cardio, and light weights. And each week, in real-life,more and more men and women (yes, women too!) see the benefits ofpushing themselves with strength training.
The evidence from research and real-life continues to pile up thatyou need to put down those light weights and cut out those highreps.
Take really light weights, add in isolation exercises, and repeatfor a large number of reps. Do this for 3, 6, or 12 months, andyou're guaranteed to have the same physique you have today.
Thisapproach just does not work.
You need to step out of your comfort zone with strength training.
Research has shown using a weight that enables only 8 reps per setresults in a greater post-exercise metabolism than using a weightthat allows 12 reps per set. And this was in women! So liftingchallenging weights is not just for men, but also for the ladies.
Another research study showed that a 30-minute, hard total-bodystrength training session can boost metabolism about 36 hours.You just don't get that from slow cardio or light, "toning"isolation exericses, I'm sorry to say.
===>> http://www.turbulencetraining.com/
But what if you are worried about "bulking up"? Just do one or twosets of 8 reps per exercise, rather than three or four.
Bodybuilders know that high-volume training builds muscle. But ifyou don't want massive amounts of muscle, just don't do a lot ofvolume. That's just one of the reasons I don't use bodybuilderworkout programs for fat loss.
Another way to avoid "bulking up" while still boosting yourmetabolism is to use more bodyweight exercises.
As for exercise choice, say goodbye to biceps curls, hamstringcurls, and triceps kickbacks.
Seriously, I couldn't think of a moreuseless exercise for a fat loss program than triceps kickbacks. Stick to full body movements. Use squats, lunges, split squats,pushups, chinups, rows, etc.
Remember, you don't have a lot of time to workout. So you can't bedoing bodybuilding splits from the 80's that call for threeexercises for the long head of the triceps, and two exercises foreach of the anterior, medial, and posterior deltoid.
That's just not possible in the real-world. A pushup trains almostall those muscles, and more. It works your abs, chest, triceps, andshoulders. That's the type of exercise that is going to help youget more fat loss results in less workout time.
I train in the concept of a short time frame. That is, anyone thatwants to use my programs has less than 3 hours per week to devoteto structured exercise. So there just isn't much room for isolationtraining in that time frame.
But training should be fun too, and adding some curls as a rewardfor completing a hard workout is fine, but only if you want to. Youdon't need those types of exercises to get results.
But remember, isolation exercises are not actually going toburn fat, but they can build muscle and help you sculpt your body.Here's the list of methods that lead to fat loss, in order ofimportance:
i) Nutrition
ii) Burning calories with interval training
iii) Burning calories due to an increased metabolism from intervaltraining and strength training (with multi-muscle movements)
As long as you understand that nutrition is the most importantfactor in fat loss, and that strength training is essential forsculpting your body, than you will have realistic expectations ofsuccess - based on how well you commit to each process.
Get your very own copy of Turbulence Training & the Nutrition Guide here:
http://www.turbulencetraining.com/
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
P.S. Wait, there's more!
Listen to what these success stories have to say about Turbulence Training. Get twice the results in half thetime!
"I am a 44 year old mother of 2. I have been struggling for thelast 8 years (since my youngest child was born) to return to mytoned shape. Nothing has worked for me until giving TT a try. After spending hours upon hours in a gym and spending way too muchtime running and doing other things that will eventually wear outmy joints, I gave in and decided to accept that I should agegracefully. NO WAY! I decided to try TT and cannot believe theresults. Thank you so much for sharing your knowledge. It cantruly change your attitude and life."
Lisa DiDonato
Get your very own copy of Turbulence Training & the Nutrition Guide here: http://www.turbulencetraining.com/
"I purchased the TT training manual about a month ago and have beenfollowing it ever since. It makes so much sense and i really enjoythe different workouts so never get bored the body weight workoutsare cardio in disguise as i find i burn just as many calories ifnot more from a BW session as i do with the TT cardio session. Iam sore in places i have never been sore and find i push myselfjust to prove i can do the moves and love it. From an aussie thatwas looking for something other than just another weight workoutwith the same old moves this has been a real eye opener for me andi have been telling my friends just how great the TT method is."
Kelli Tomkins, Australia
"I am actually getting twice the results in half the time. As aserious gym junkie with little imagination finding your workoutshas been a welcome breath of fresh air. I no longer feel bound tothe gym struggling for the smallest result. My body and I are inthis together now. Your workouts are interesting and make me feelstrong in practical ways. It's more like a game of testing mycapabilities, not another boring workout. On top of that I can'tpraise your customer service highly enough, you have been amazing!I never expected such quick personal responses to my emails. Forthe price I paid, I have received so much more than I anticipated. Many thanks and all the best."
Heidi Sinclair
Get your very own copy of Turbulence Training & the Nutrition Guide here: http://www.turbulencetraining.com/
"Craig, got my 6-week bodyfat test lost 10lbs of fat and gained 6lbof muscle, im proving you can lose fat and gain muscle at the sametime with your TT workout system,and nutrition plan."
Desmond Hardison, NV
"Hi Craig, I am enjoying Turbulence Training. I am a personaltrainer, so I've incorporated much of it into my sessions. ThoughI used some philosophies from TT, your program has added a world ofnew ideas, methods, and techniques to my client sessions. And forthat, I thank you so very much. Even my wife loves it, ha! Somuch more to read and implement, so TT reading will keep me busyfor many months to come. Make it a great day!"
Loren Salas
Get your very own copy of Turbulence Training & the Nutrition Guide here: http://www.turbulencetraining.com/
Every month more research comes out to support intense trainingover slow cardio, and light weights. And each week, in real-life,more and more men and women (yes, women too!) see the benefits ofpushing themselves with strength training.
The evidence from research and real-life continues to pile up thatyou need to put down those light weights and cut out those highreps.
Take really light weights, add in isolation exercises, and repeatfor a large number of reps. Do this for 3, 6, or 12 months, andyou're guaranteed to have the same physique you have today.
Thisapproach just does not work.
You need to step out of your comfort zone with strength training.
Research has shown using a weight that enables only 8 reps per setresults in a greater post-exercise metabolism than using a weightthat allows 12 reps per set. And this was in women! So liftingchallenging weights is not just for men, but also for the ladies.
Another research study showed that a 30-minute, hard total-bodystrength training session can boost metabolism about 36 hours.You just don't get that from slow cardio or light, "toning"isolation exericses, I'm sorry to say.
===>> http://www.turbulencetraining.com/
But what if you are worried about "bulking up"? Just do one or twosets of 8 reps per exercise, rather than three or four.
Bodybuilders know that high-volume training builds muscle. But ifyou don't want massive amounts of muscle, just don't do a lot ofvolume. That's just one of the reasons I don't use bodybuilderworkout programs for fat loss.
Another way to avoid "bulking up" while still boosting yourmetabolism is to use more bodyweight exercises.
As for exercise choice, say goodbye to biceps curls, hamstringcurls, and triceps kickbacks.
Seriously, I couldn't think of a moreuseless exercise for a fat loss program than triceps kickbacks. Stick to full body movements. Use squats, lunges, split squats,pushups, chinups, rows, etc.
Remember, you don't have a lot of time to workout. So you can't bedoing bodybuilding splits from the 80's that call for threeexercises for the long head of the triceps, and two exercises foreach of the anterior, medial, and posterior deltoid.
That's just not possible in the real-world. A pushup trains almostall those muscles, and more. It works your abs, chest, triceps, andshoulders. That's the type of exercise that is going to help youget more fat loss results in less workout time.
I train in the concept of a short time frame. That is, anyone thatwants to use my programs has less than 3 hours per week to devoteto structured exercise. So there just isn't much room for isolationtraining in that time frame.
But training should be fun too, and adding some curls as a rewardfor completing a hard workout is fine, but only if you want to. Youdon't need those types of exercises to get results.
But remember, isolation exercises are not actually going toburn fat, but they can build muscle and help you sculpt your body.Here's the list of methods that lead to fat loss, in order ofimportance:
i) Nutrition
ii) Burning calories with interval training
iii) Burning calories due to an increased metabolism from intervaltraining and strength training (with multi-muscle movements)
As long as you understand that nutrition is the most importantfactor in fat loss, and that strength training is essential forsculpting your body, than you will have realistic expectations ofsuccess - based on how well you commit to each process.
Get your very own copy of Turbulence Training & the Nutrition Guide here:
http://www.turbulencetraining.com/
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
P.S. Wait, there's more!
Listen to what these success stories have to say about Turbulence Training. Get twice the results in half thetime!
"I am a 44 year old mother of 2. I have been struggling for thelast 8 years (since my youngest child was born) to return to mytoned shape. Nothing has worked for me until giving TT a try. After spending hours upon hours in a gym and spending way too muchtime running and doing other things that will eventually wear outmy joints, I gave in and decided to accept that I should agegracefully. NO WAY! I decided to try TT and cannot believe theresults. Thank you so much for sharing your knowledge. It cantruly change your attitude and life."
Lisa DiDonato
Get your very own copy of Turbulence Training & the Nutrition Guide here: http://www.turbulencetraining.com/
"I purchased the TT training manual about a month ago and have beenfollowing it ever since. It makes so much sense and i really enjoythe different workouts so never get bored the body weight workoutsare cardio in disguise as i find i burn just as many calories ifnot more from a BW session as i do with the TT cardio session. Iam sore in places i have never been sore and find i push myselfjust to prove i can do the moves and love it. From an aussie thatwas looking for something other than just another weight workoutwith the same old moves this has been a real eye opener for me andi have been telling my friends just how great the TT method is."
Kelli Tomkins, Australia
"I am actually getting twice the results in half the time. As aserious gym junkie with little imagination finding your workoutshas been a welcome breath of fresh air. I no longer feel bound tothe gym struggling for the smallest result. My body and I are inthis together now. Your workouts are interesting and make me feelstrong in practical ways. It's more like a game of testing mycapabilities, not another boring workout. On top of that I can'tpraise your customer service highly enough, you have been amazing!I never expected such quick personal responses to my emails. Forthe price I paid, I have received so much more than I anticipated. Many thanks and all the best."
Heidi Sinclair
Get your very own copy of Turbulence Training & the Nutrition Guide here: http://www.turbulencetraining.com/
"Craig, got my 6-week bodyfat test lost 10lbs of fat and gained 6lbof muscle, im proving you can lose fat and gain muscle at the sametime with your TT workout system,and nutrition plan."
Desmond Hardison, NV
"Hi Craig, I am enjoying Turbulence Training. I am a personaltrainer, so I've incorporated much of it into my sessions. ThoughI used some philosophies from TT, your program has added a world ofnew ideas, methods, and techniques to my client sessions. And forthat, I thank you so very much. Even my wife loves it, ha! Somuch more to read and implement, so TT reading will keep me busyfor many months to come. Make it a great day!"
Loren Salas
Get your very own copy of Turbulence Training & the Nutrition Guide here: http://www.turbulencetraining.com/
Monday Workout
Looking forward to this one...the trap bar DL is a favorite of mine...it was the only good thing aboot this workout
1a) wide squat (bailed)
- something didn't feel right so I passed before my first work set
1b) neutral chins (5x7)
2a) trap bar DL (3x8) - 275
2b) oh squat (3x4) -115
3) plank (3xMax)
Better one on wednesday,
CB
2 for 1 Sale
Today is my annual "Danny King" 2-for-1 special.
Who's Danny King? Just a guy I know...who on Dec. 11th, 2004 asked me if I'd give him 2 programs (The TT for Fat Loss AND The TT for Mass program) for the price of one.
I said yes.
So here we grow again...
If you order the TT for Mass program today, and today only, I'll send you a link to download the TT for Fat Loss program and bonuses as well.
So if you're not sure what to do this Jan 1, whether to gain muscle or lose fat, at least you'll have both programs ready and waiting for you.
Of course, I don't want you to wait until January 1 to get serious about your health, muscle, fitness, and fat loss. So get them today and get started today.
You can thank Danny King.
Click HERE to get TT for Mass
I'll follow up with an email to you giving you access to my best-selling TT for Fat Loss program.
Get started, quick, quick, quick,
CB
P.S. This offer ends when I wake up on Tuesday, Dec 12th. And that will probably be at 6am EST.
So don't wait, take advantage of the 2-for-1 offer today.
Order here
Who's Danny King? Just a guy I know...who on Dec. 11th, 2004 asked me if I'd give him 2 programs (The TT for Fat Loss AND The TT for Mass program) for the price of one.
I said yes.
So here we grow again...
If you order the TT for Mass program today, and today only, I'll send you a link to download the TT for Fat Loss program and bonuses as well.
So if you're not sure what to do this Jan 1, whether to gain muscle or lose fat, at least you'll have both programs ready and waiting for you.
Of course, I don't want you to wait until January 1 to get serious about your health, muscle, fitness, and fat loss. So get them today and get started today.
You can thank Danny King.
Click HERE to get TT for Mass
I'll follow up with an email to you giving you access to my best-selling TT for Fat Loss program.
Get started, quick, quick, quick,
CB
P.S. This offer ends when I wake up on Tuesday, Dec 12th. And that will probably be at 6am EST.
So don't wait, take advantage of the 2-for-1 offer today.
Order here
Sunday, December 10, 2006
7-Day Fat Loss Guide for Busy People
Key point to remember for December...the 10% rule...
Eat healthy 90% of the time, and allow yourself some room to relax on the other 10%.
BUT...
Don't set yourself back an entire week by eating 2000 calorie meals around the egg nog bowl and chocolates. Stay consistent and you'll stay lean during the toughest part of the year.
Here's this week's 7-day guide to improving your body...
Monday
Let's try a new total body workout to start the week. Warm-up with three bodyweight exercises:
Reverse Lunge (12 per side)
Close-grip Pushup (10)
Stick-up (10)
Follow that up with these two strength supersets...
1A) Squat (3x8) 2-0-1 *any squat will do!
1B) Row (3x8) 2-0-1 *Dumbbell, barbell, bodyweight, or cable row
2A) RDL (3x8) 3-0-1 *single-leg bodyweight, dumbbell, or barbell
2B) Chest Press (3x8) 2-0-1 **Dumbbell, barbell, or pushup
Then one ab superset...
3A) Mountain Climber (3x20 per side) 1-0-1
3B) Back Extension on Ball (3x15) 2-0-1
And then finish with interval training.
45 minutes maximum for this workout.
Click HERE if you want something that takes only 10 minutes
Tuesday
30 minutes (at least) of enjoyable recreational activity. Or do power shopping. Contact power shopping, if the mall is busy.
Wednesday
TT workout. You can stick with Monday's pattern (using different exercises of course) or you can switch to an Upper body, Lower body split for the rest of the week. Do upper body exercises today, and lower body on Friday.
Mmmmmm, upper body.
Thursday
After your 30 minutes of activity, review your sugar intake. If you want to lose fat, there should be NO added sugar in your diet. Nothing from foods, snacks, or drinks. Stick to whole, natural foods. Be sugar free! Tough at this time of year, but you know what, retrain your taste buds to enjoy the shrimp ring and fresh vegetables on the platter. And if you avoid the sugar, you can treat yourself to a bit of cheese...
Friday
A TT workout. Add a little bodyweight to your interval section. You might use burpees, or jumping jacks, or lunges instead of the bike, treadmill, or stairmaster. For all the bodyweight, dumbbell, and home workouts you can use this year, pick up the TT Membership.
See below for more details.
Saturday
This should be your favorite workout of the week...30 minutes (at least) of recreational activity with your social support group. Then more power shopping or other holiday fun with the family. Go cut down a tree - make it a family thing.
Sunday
Plan, shop, and prepare.
Your grocery cart should look like a garden, with some nuts, protein, eggs, and dairy products mixed in. Keep it simple!
Keep track of what works for you,
CB
P.S. The new Member's site isn't ready yet...But...
I'm working everyday on adding content to the new membership area, which will also include a forum for TT users.
"The TT Membership is a freakin' steal. Craig charges virtually nothing and you get access to dozens of workouts, articles, and information, including different ones for different goals (athletes, pre-season, fat-loss, muscle gains). Plus (and this is a BIG plus), the dude is extremely prompt about answering e-mails. Not to mention very much no-BS and to the point."
Qaiser Wairich
I hope you'll take advantage of the Pre-Launch offer. Just a reminder, here's the deal...
a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
But remember, this is a LIMITED TIME OFFER, and could expire at any time.
Eat healthy 90% of the time, and allow yourself some room to relax on the other 10%.
BUT...
Don't set yourself back an entire week by eating 2000 calorie meals around the egg nog bowl and chocolates. Stay consistent and you'll stay lean during the toughest part of the year.
Here's this week's 7-day guide to improving your body...
Monday
Let's try a new total body workout to start the week. Warm-up with three bodyweight exercises:
Reverse Lunge (12 per side)
Close-grip Pushup (10)
Stick-up (10)
Follow that up with these two strength supersets...
1A) Squat (3x8) 2-0-1 *any squat will do!
1B) Row (3x8) 2-0-1 *Dumbbell, barbell, bodyweight, or cable row
2A) RDL (3x8) 3-0-1 *single-leg bodyweight, dumbbell, or barbell
2B) Chest Press (3x8) 2-0-1 **Dumbbell, barbell, or pushup
Then one ab superset...
3A) Mountain Climber (3x20 per side) 1-0-1
3B) Back Extension on Ball (3x15) 2-0-1
And then finish with interval training.
45 minutes maximum for this workout.
Click HERE if you want something that takes only 10 minutes
Tuesday
30 minutes (at least) of enjoyable recreational activity. Or do power shopping. Contact power shopping, if the mall is busy.
Wednesday
TT workout. You can stick with Monday's pattern (using different exercises of course) or you can switch to an Upper body, Lower body split for the rest of the week. Do upper body exercises today, and lower body on Friday.
Mmmmmm, upper body.
Thursday
After your 30 minutes of activity, review your sugar intake. If you want to lose fat, there should be NO added sugar in your diet. Nothing from foods, snacks, or drinks. Stick to whole, natural foods. Be sugar free! Tough at this time of year, but you know what, retrain your taste buds to enjoy the shrimp ring and fresh vegetables on the platter. And if you avoid the sugar, you can treat yourself to a bit of cheese...
Friday
A TT workout. Add a little bodyweight to your interval section. You might use burpees, or jumping jacks, or lunges instead of the bike, treadmill, or stairmaster. For all the bodyweight, dumbbell, and home workouts you can use this year, pick up the TT Membership.
See below for more details.
Saturday
This should be your favorite workout of the week...30 minutes (at least) of recreational activity with your social support group. Then more power shopping or other holiday fun with the family. Go cut down a tree - make it a family thing.
Sunday
Plan, shop, and prepare.
Your grocery cart should look like a garden, with some nuts, protein, eggs, and dairy products mixed in. Keep it simple!
Keep track of what works for you,
CB
P.S. The new Member's site isn't ready yet...But...
I'm working everyday on adding content to the new membership area, which will also include a forum for TT users.
"The TT Membership is a freakin' steal. Craig charges virtually nothing and you get access to dozens of workouts, articles, and information, including different ones for different goals (athletes, pre-season, fat-loss, muscle gains). Plus (and this is a BIG plus), the dude is extremely prompt about answering e-mails. Not to mention very much no-BS and to the point."
Qaiser Wairich
I hope you'll take advantage of the Pre-Launch offer. Just a reminder, here's the deal...
a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
But remember, this is a LIMITED TIME OFFER, and could expire at any time.
Mad Scientist Muscle Building Secrets
Nick Nilsson is a mad scientist, inventing new exercises for his devious muscle building programs. He just launched a new website filled with video clips of unique exercises...where he comes up with these, man I don't know...let's talk to Nick about building muscle...
CB: What kind of split routine do you follow?
NN:
Right now, for mass building, it varies quite a lot.
I have a program that I've created that basically breaks most of the rules that you'll read in bodybuilding magazines and books.
I switch my splits from upper body/lower body, to total body training, to mixed bodyparts, to specialization, all in the course of a few weeks. There are times when I'll train a bodypart 3 days in a row. I'll be publishing this program later this year but the fundamental idea is that you don't need to overload your body with excess calories to gain muscle and strength. With the right combination of training and nutrition, you can actually gain muscle and strength while eating below maintenance calorie levels.
My first round through it, I gained 8 pounds in 8 weeks without eating over maintenance calorie levels. For an experienced lifter, that's a pretty substantial gain. Keep your eyes open for it!
Click HERE to see innovative exercise site: Powerful Training Secrets
CB: Indeed I will. What type of exercises do you use? Do you use a lot of your own exercise inventions here as well?
NN:
When going for mass, I generally stick to the basic exercise patterns.
I say "patterns" because I don't always do the same standard form each time. I add in my own variations of the basic exercises when I feel it's necessary.
Quite often, I will just stick with the basics, though. They work! One thing I do want to make clear is that training specificity is extremely important when trying to build mass and strength. While I do change exercises and use variations, it's extremely important to also do some of the same exercises regularly before switching them up. If you don't give your body the same training stimulus for at least a little while, it won't know what it needs to adapt to and nothing will happen. So basically, I don't change exercises every day but I try to rotate new ones in.
CB: Very good point. What rep range do you use in your mass programs?
NN:
It depends on the specific training techniques I'm using but it ranges from 3 - 4 reps (for strength and connective tissue training) to 100 reps or more (for increasing blood volume and capillarization of the muscles).
CB: Have you tried all of the "mass building philosophies" out there, like HIT, Superslow, Power Factor, Max-OT, etc.? Any comments on what works and what is overhyped?
NN:
I've used a lot of different training techniques that are out there and actually have incorporated a few of their principles into my own programs. HIT I've found to be not effective for me at all.
I do better on a volume-based approach. It can work for some but I haven't gotten good results with it.
Superslow basically goes against the basic physiology of how a muscle produces force. To really build strength and muscle, you need to move the weight at a faster pace and use a heavier weight.
Superslow is very dangerous for athletes as well - it will teach the muscles to move slowly and they won't respond well on the field. Who wants to train to be slow?!When a "superslow" athletes goes out on the field and loads the muscles with explosive bursts (like what happens in almost all sports), injuries are inevitable.
Power Factor - very good technique. I use some of the principles in my own training (especially the heavy partials and the volume approach).
Max-OT is a good program with more in common with HIT training. I've seen better results with greater bodypart training frequency and lower individual bodypart volume myself (this means instead of working the biceps once a week with a lot of sets in a workout, I work the biceps 3 times a week with fewer sets).
Leo Costas programs (Serious Growth, Bulgarian Burst, etc.) are excellent. I've always gotten great results with those. There are plenty of good, effective programs out there. There is also some real garbage, too.
CB: What's in your typical post-workout shake? Have you found any other supplements to be effective for mass building and strength workouts?
NN:
My typical post-workout shake is protein, glutamine, greens powder, vitamin C, and a simple sugar source (like Tang drink mix).
Sometimes, creatine will be there as well.
I also take a multi-vitamin, calcium/magnesium, anti-oxidant, and joint nutrients like glucosamine and MSM.
I've been testing a lot of different supplements recently but other than the basics like creatine, protein and glutamine, I haven't found any that really lived up to the hype. I've even tried some with research behind them and haven't seen a big difference over and above the basics (and I'm training hard enough where I should notice a difference).
In a nutshell, get your nutrition in order first. You'll get better results by spending your money on good food than on most of the supplements you see in the magazines.
CB: Thanks Nick.
Click HERE to see innovative exercise site: Powerful Training Secrets
Try out some of these exerciss and watch yourself grow,
CB
P.S. Nick's site is dirt cheap...
I can't believe the price...
Go on, give it a look ==>
Click HERE to see innovative exercise site: Powerful Training Secrets
CB: What kind of split routine do you follow?
NN:
Right now, for mass building, it varies quite a lot.
I have a program that I've created that basically breaks most of the rules that you'll read in bodybuilding magazines and books.
I switch my splits from upper body/lower body, to total body training, to mixed bodyparts, to specialization, all in the course of a few weeks. There are times when I'll train a bodypart 3 days in a row. I'll be publishing this program later this year but the fundamental idea is that you don't need to overload your body with excess calories to gain muscle and strength. With the right combination of training and nutrition, you can actually gain muscle and strength while eating below maintenance calorie levels.
My first round through it, I gained 8 pounds in 8 weeks without eating over maintenance calorie levels. For an experienced lifter, that's a pretty substantial gain. Keep your eyes open for it!
Click HERE to see innovative exercise site: Powerful Training Secrets
CB: Indeed I will. What type of exercises do you use? Do you use a lot of your own exercise inventions here as well?
NN:
When going for mass, I generally stick to the basic exercise patterns.
I say "patterns" because I don't always do the same standard form each time. I add in my own variations of the basic exercises when I feel it's necessary.
Quite often, I will just stick with the basics, though. They work! One thing I do want to make clear is that training specificity is extremely important when trying to build mass and strength. While I do change exercises and use variations, it's extremely important to also do some of the same exercises regularly before switching them up. If you don't give your body the same training stimulus for at least a little while, it won't know what it needs to adapt to and nothing will happen. So basically, I don't change exercises every day but I try to rotate new ones in.
CB: Very good point. What rep range do you use in your mass programs?
NN:
It depends on the specific training techniques I'm using but it ranges from 3 - 4 reps (for strength and connective tissue training) to 100 reps or more (for increasing blood volume and capillarization of the muscles).
CB: Have you tried all of the "mass building philosophies" out there, like HIT, Superslow, Power Factor, Max-OT, etc.? Any comments on what works and what is overhyped?
NN:
I've used a lot of different training techniques that are out there and actually have incorporated a few of their principles into my own programs. HIT I've found to be not effective for me at all.
I do better on a volume-based approach. It can work for some but I haven't gotten good results with it.
Superslow basically goes against the basic physiology of how a muscle produces force. To really build strength and muscle, you need to move the weight at a faster pace and use a heavier weight.
Superslow is very dangerous for athletes as well - it will teach the muscles to move slowly and they won't respond well on the field. Who wants to train to be slow?!When a "superslow" athletes goes out on the field and loads the muscles with explosive bursts (like what happens in almost all sports), injuries are inevitable.
Power Factor - very good technique. I use some of the principles in my own training (especially the heavy partials and the volume approach).
Max-OT is a good program with more in common with HIT training. I've seen better results with greater bodypart training frequency and lower individual bodypart volume myself (this means instead of working the biceps once a week with a lot of sets in a workout, I work the biceps 3 times a week with fewer sets).
Leo Costas programs (Serious Growth, Bulgarian Burst, etc.) are excellent. I've always gotten great results with those. There are plenty of good, effective programs out there. There is also some real garbage, too.
CB: What's in your typical post-workout shake? Have you found any other supplements to be effective for mass building and strength workouts?
NN:
My typical post-workout shake is protein, glutamine, greens powder, vitamin C, and a simple sugar source (like Tang drink mix).
Sometimes, creatine will be there as well.
I also take a multi-vitamin, calcium/magnesium, anti-oxidant, and joint nutrients like glucosamine and MSM.
I've been testing a lot of different supplements recently but other than the basics like creatine, protein and glutamine, I haven't found any that really lived up to the hype. I've even tried some with research behind them and haven't seen a big difference over and above the basics (and I'm training hard enough where I should notice a difference).
In a nutshell, get your nutrition in order first. You'll get better results by spending your money on good food than on most of the supplements you see in the magazines.
CB: Thanks Nick.
Click HERE to see innovative exercise site: Powerful Training Secrets
Try out some of these exerciss and watch yourself grow,
CB
P.S. Nick's site is dirt cheap...
I can't believe the price...
Go on, give it a look ==>
Click HERE to see innovative exercise site: Powerful Training Secrets
Friday, December 08, 2006
15-Minute Rule
From Bill Hartman...
The 15 Minute Rule
"If you keep making that face it'll stay that way."
Maybe Mom was more correct than she knew.
From a health standpoint, I think posture may be the most ignored component of them all (okay, maybe diet ranks up there too).
Poor posture limits your ability to breathe, promotes overuse injuries, muscle imbalances, and back pain just to name a few.
Without an ongoing awareness of your posture on a daily basis, you can expect it progressively adapt to whatever shape you spend most of your time in. For instance, if you sit all day at a computer, you can expect to be shaped like the chair you sit in with a rounded back, rounded shoulders, and a forward head position.
Pretty, huh?
The processes that cause this progressive and undesirable adaptation in our posture are called stress-relaxation and creep.
Stress-relaxation is a progressive decline in the natural tension that tissues produce when placed under tension. When the tissues are held under constant tension for a long enough time, they begin to deform and elongate. This called creep. This becomes a relatively permanent elongation unless the tension is removed from the tissues before creep occurs.
You see gravity works.
It pulls down on you all day and as you relax your muscles and the tissues are exposed to that pull of gravity, stress-relaxation and creep will occur within about 10-20 minutes if you don't change position.
Your strategy to overcome this is the 15 Minute Rule.
Every 15 minutes to need to make an active postural correction and even better, change positions entirely. For instance, if you've been sitting, stand. If you've been slouching, sit as tall as possible. You may also want to perform some corrective stretching for about 15 seconds on key muscle groups that are prone to shortening.
Most common are the muscles that internally rotate the shoulders (pecs, lats, subscapularis), downwardly rotate your shoulder blades (levator scapulae, rhomboids), and flex the knee and the hip (TFL, psoas, iliacus, rectus femoris, and hamstrings).
The 15 Minute Rule is so important that when we designed our upper body performance training video Inside Out we felt it imperative to include daily postural correction strategies that lead to upper extremity injuries and declines in performance.
So I guess Mom was right in a sense...and, uh, eat your vegetables.
Later
Bill Hartman
P.S. My good buddy Mike Robertson gave me the following little tidbit of information. In Microsoft Outlook you can set an alarm to go off every 15 minutes to remind you to correct your posture. If you don't use outlook, go to Wal-Mart and buy a $20 watch with a count down timer on it and set it for 15 minutes.
Holiday Gift Idea: Get Inside-Out to maximize upper body performance
Just like you do preventative care on your car to maximize performance and prevent break-downs, Inside-Out: Ultimate Upper Body Warm-up does the same for you upper back, shoulders, and arms.
Inside-Out even addresses issues outside the gym to help correct postural issues that limit shoulder range of motion and upper back mobility that reduce shoulder turn and cause annoying upper back pain.
Click HERE for the amazing Inside Out DVD
The 15 Minute Rule
"If you keep making that face it'll stay that way."
Maybe Mom was more correct than she knew.
From a health standpoint, I think posture may be the most ignored component of them all (okay, maybe diet ranks up there too).
Poor posture limits your ability to breathe, promotes overuse injuries, muscle imbalances, and back pain just to name a few.
Without an ongoing awareness of your posture on a daily basis, you can expect it progressively adapt to whatever shape you spend most of your time in. For instance, if you sit all day at a computer, you can expect to be shaped like the chair you sit in with a rounded back, rounded shoulders, and a forward head position.
Pretty, huh?
The processes that cause this progressive and undesirable adaptation in our posture are called stress-relaxation and creep.
Stress-relaxation is a progressive decline in the natural tension that tissues produce when placed under tension. When the tissues are held under constant tension for a long enough time, they begin to deform and elongate. This called creep. This becomes a relatively permanent elongation unless the tension is removed from the tissues before creep occurs.
You see gravity works.
It pulls down on you all day and as you relax your muscles and the tissues are exposed to that pull of gravity, stress-relaxation and creep will occur within about 10-20 minutes if you don't change position.
Your strategy to overcome this is the 15 Minute Rule.
Every 15 minutes to need to make an active postural correction and even better, change positions entirely. For instance, if you've been sitting, stand. If you've been slouching, sit as tall as possible. You may also want to perform some corrective stretching for about 15 seconds on key muscle groups that are prone to shortening.
Most common are the muscles that internally rotate the shoulders (pecs, lats, subscapularis), downwardly rotate your shoulder blades (levator scapulae, rhomboids), and flex the knee and the hip (TFL, psoas, iliacus, rectus femoris, and hamstrings).
The 15 Minute Rule is so important that when we designed our upper body performance training video Inside Out we felt it imperative to include daily postural correction strategies that lead to upper extremity injuries and declines in performance.
So I guess Mom was right in a sense...and, uh, eat your vegetables.
Later
Bill Hartman
P.S. My good buddy Mike Robertson gave me the following little tidbit of information. In Microsoft Outlook you can set an alarm to go off every 15 minutes to remind you to correct your posture. If you don't use outlook, go to Wal-Mart and buy a $20 watch with a count down timer on it and set it for 15 minutes.
Holiday Gift Idea: Get Inside-Out to maximize upper body performance
Just like you do preventative care on your car to maximize performance and prevent break-downs, Inside-Out: Ultimate Upper Body Warm-up does the same for you upper back, shoulders, and arms.
Inside-Out even addresses issues outside the gym to help correct postural issues that limit shoulder range of motion and upper back mobility that reduce shoulder turn and cause annoying upper back pain.
Click HERE for the amazing Inside Out DVD
Friday workout
1a) high pull (3x3) - 205
1b) floor press (3x8) 210
2a) bb ss (3x12) - 135
2b) pullup (3x12)
That's all I had time for today
Here's Part 1 of a 4 Part interview with Nick Nilsson on how to flatten your abs, lose fat, and gain muscle. Nick is a personal trainer that brings unique exercises to the mix to freshen up your workouts while increasing your results.
Take it from me, Nick knows what he is talking about...just check out the secrets below on flattening your abs.
CB: Nick, your unique abdominal exercise e-book, "The Best Abdominal Exercises You've Never Heard Of" is excellent. I look forward to using some of those in my workouts. How do you come up with this stuff?
NN:
Glad you like the book!
There are definitely some exercises in there that have never been seen before. I come up with exercises in a variety of ways. Sometimes, I take an exercise I already know (like the crunch, for instance) and I try and think of other variations and unique ways of doing it either through angles, body position or adding resistance.
Sometimes, I will actually be doing a completely unrelated exercise for another bodypart and notice that I feel it in my abs a little. Then I'll take that feeling and run with it, trying to maximize the effect on the abs.
I've come with quite a few like that - the bench press crunch and curl squat are two prime examples. These use almost the same form and setup as their counterpart exercises but with unique modifications to throw the majority of tension on the abs. I don't think I've found an overall tougher ab exercise than the curl squat, let me tell you, but it builds incredible core strength faster than any other exercise I've ever used.
And still other times, the inspiration just comes out of nowhere and I have to check to make sure I've taken my medication
CB: Yeah, we all need our meds. So what are your top 3 keys to getting abs?
NN:
The top 3 keys are:
1. Fat loss - this is an easy one. You can develop the abs all you want and you may notice your midsection to be somewhat tighter but without losing the fat that covers the abs, you'll never know what great shape they're in!
2. Don't be afraid of low reps, tough exercises and using resistance - doing hundreds of crunches every day won't get you fast results. Usually, it won't get you ANY results! The abs respond best to lower reps and resistance. They thrive on it because they're designed for it! High reps don't build true core strength and definitely don't maximize ab development - that's done with resistance and tough exercises.
One of the most frequent comments I get when I mention that type of training is "won't the heavy resistance thicken your waist?" The answer is "no." Using myself as an example, I train my abs with very heavy resistance and with low reps and, at a bodyweight of 200 lbs, I have a 31" waist. Use resistance!
3. Rotational movement will flatten your abs, not hundreds of crunches - one of the biggest secrets that I've found with flattening the abs is that you need to work the deep muscles of the abs that wrap AROUND the midsection. The frontal, six-pack abs (the rectus abdominus) look great but they don't flatten anything.
Think of it this way...if you had an elastic tenser bandage (a.k.a. ACE bandage) and you wanted to wrap it so that your waist was smaller, you wouldn't throw it over your shoulders and in between your legs...you'd cinch it up AROUND your waist. THAT is what the deep muscles like the transversus and obliques do, not the six-pack area.
CB: Thanks Nick.
That's all for today, but Nick and I covered a huge range of fat loss and muscle-building topics, and I'll bring you more of that interview later this week.
In the meantime, click here to pick up your copy of Nick's e-book and start using some new ab-chiseling exercises today.
Here's to flatter abs,
CB
P.S. Nick has 77 ab exercises in his e-book...
That should keep your ab training fresh for a long, long time.
Click here to pick up your copy of Nick's e-book, "The Best Abdominal Exercises You've Never Heard Of"
PPS - Here's a link to part 2 of the interview...
Click HERE for Nick's thoughts on intervals & home gyms
Take it from me, Nick knows what he is talking about...just check out the secrets below on flattening your abs.
CB: Nick, your unique abdominal exercise e-book, "The Best Abdominal Exercises You've Never Heard Of" is excellent. I look forward to using some of those in my workouts. How do you come up with this stuff?
NN:
Glad you like the book!
There are definitely some exercises in there that have never been seen before. I come up with exercises in a variety of ways. Sometimes, I take an exercise I already know (like the crunch, for instance) and I try and think of other variations and unique ways of doing it either through angles, body position or adding resistance.
Sometimes, I will actually be doing a completely unrelated exercise for another bodypart and notice that I feel it in my abs a little. Then I'll take that feeling and run with it, trying to maximize the effect on the abs.
I've come with quite a few like that - the bench press crunch and curl squat are two prime examples. These use almost the same form and setup as their counterpart exercises but with unique modifications to throw the majority of tension on the abs. I don't think I've found an overall tougher ab exercise than the curl squat, let me tell you, but it builds incredible core strength faster than any other exercise I've ever used.
And still other times, the inspiration just comes out of nowhere and I have to check to make sure I've taken my medication
CB: Yeah, we all need our meds. So what are your top 3 keys to getting abs?
NN:
The top 3 keys are:
1. Fat loss - this is an easy one. You can develop the abs all you want and you may notice your midsection to be somewhat tighter but without losing the fat that covers the abs, you'll never know what great shape they're in!
2. Don't be afraid of low reps, tough exercises and using resistance - doing hundreds of crunches every day won't get you fast results. Usually, it won't get you ANY results! The abs respond best to lower reps and resistance. They thrive on it because they're designed for it! High reps don't build true core strength and definitely don't maximize ab development - that's done with resistance and tough exercises.
One of the most frequent comments I get when I mention that type of training is "won't the heavy resistance thicken your waist?" The answer is "no." Using myself as an example, I train my abs with very heavy resistance and with low reps and, at a bodyweight of 200 lbs, I have a 31" waist. Use resistance!
3. Rotational movement will flatten your abs, not hundreds of crunches - one of the biggest secrets that I've found with flattening the abs is that you need to work the deep muscles of the abs that wrap AROUND the midsection. The frontal, six-pack abs (the rectus abdominus) look great but they don't flatten anything.
Think of it this way...if you had an elastic tenser bandage (a.k.a. ACE bandage) and you wanted to wrap it so that your waist was smaller, you wouldn't throw it over your shoulders and in between your legs...you'd cinch it up AROUND your waist. THAT is what the deep muscles like the transversus and obliques do, not the six-pack area.
CB: Thanks Nick.
That's all for today, but Nick and I covered a huge range of fat loss and muscle-building topics, and I'll bring you more of that interview later this week.
In the meantime, click here to pick up your copy of Nick's e-book and start using some new ab-chiseling exercises today.
Here's to flatter abs,
CB
P.S. Nick has 77 ab exercises in his e-book...
That should keep your ab training fresh for a long, long time.
Click here to pick up your copy of Nick's e-book, "The Best Abdominal Exercises You've Never Heard Of"
PPS - Here's a link to part 2 of the interview...
Click HERE for Nick's thoughts on intervals & home gyms
Thursday, December 07, 2006
Bench Workout
1) Snatch (3x3) to practice technique only - this was good - and I appreciate mike boyle's comments in his book about the snatch being easier to teach than the clean
2a) Bench (3x5) - 255
2b) Rack Pulls (3x10) - 245
3a) mixed grip pullups or muscle ups (3xwhatever)
3b) EZ bar triceps (3x8)
Fun workout. My legs, adductors, are still sore from mondays squat workout. Very sore.
CB
2a) Bench (3x5) - 255
2b) Rack Pulls (3x10) - 245
3a) mixed grip pullups or muscle ups (3xwhatever)
3b) EZ bar triceps (3x8)
Fun workout. My legs, adductors, are still sore from mondays squat workout. Very sore.
CB
31 Exercises You Can Do At Home
Okay, how you doing with the holiday rush? Hope you are holding up well...
Now if you haven't checked out my 10-minute Holiday Workout, I recommend you get it HERE
In addition, here's a list of many dumbbell and bodyweight exercises you can do at home over the holidays - just in case you can't get to the gym.
After all, many people don't have time to consistently go to the gym and want to workout at home. But how many exercises can you do in your workouts at home with dumbbells?
I have put together some training options you can do at home. The options include dumbbell workouts and exercises that need no external resistance. I have provided many options so that even a home workout can have variety.
(DB = dumbbell)
Leg Exercises
DB squat
DB lunge
DB step-up (onto bench)
DB split squat
Chest Exercises
DB Flat Chest Press
DB Incline Chest Press
DB Decline Chest Press
DB Flat Chest Fl
yDB Incline Chest Fly
DB Decline Chest Fly
DB Pullover
Back Exercises
DB Row
DB Shrug
DB Row-Shrug Hybrid
Shoulder Exercises
DB Shoulder Press
DB -1arm Shoulder Press
DB Lateral Raise
DB Rear Delt Raise
Next is a bunch of leg exercises that will not require external resistance. They challenge you for leg strength, endurance, balance, and agility.
1-leg squat
1-leg deadlift
1-leg romanian deadlift
Push-up Options
Finally, the push-up is an upper-body exercise that is effective at building upper-body endurance and moderate levels of strength.
Pushups (kneeling for beginners)
Decline Pushups
Elevated Pushup (one hand elevated 4-6 inches on a riser)
Spiderman Pushups (bring your knee to your elbow as you lower your body to the floor)
Close-grip Pushups
Ab Exercises
In our ab training, we try to avoid spinal flexion (i.e. rounding the back in crunches). So we stick with...
Plank
Side Plank
Bird Dog (these three are the most basic exercises to start with, and are great for people that need to improve abdominal endurance)
Then into more advanced ab exercises that still avoid spinal flexion:
Spiderman Climber
Mountain Climber
Whew, that's it, and should keep you busy with your workouts at home.
Train safe, train hard, train fast,
CB
PS - Get your 10-minute workout plan to get you through the last bit of holidays...
...and to help you deal with the holiday rush at the gym. This workout will allow you to avoid the crowds, and get out of there fast!
This 10 min holiday workout was amazing. When you sent it to me it couldn?t have come at a better time. I missed my training session for the day and didn?t have much time to get a workout in so I tried your new TT 10 min holiday workout. It was awesome. Not only did it hit every major muscle group, but my heart rate was sky high?two big components in fat burning! I develop workouts all of the time for myself and my own clients. Your ten minute TT workout was easy to follow, quick and still kicked my butt. Great job and thanks for the program!!?
Keith Scott, CSCS, ATC
I love this new 10 minute workout from the Member?s section. It makes it so easy for me when I am too tight for time. Also the layout of the exercises plus pics together are great. It is so easy to follow now. The combination of execises are really great and I am getting results all the time. The incredible part is my tummy is getting smaller without having to do all those crunches and situps. TT exercises are great.
Shelly Wong Oi Hou
go here ===> 10-minute Holiday Workout
Now if you haven't checked out my 10-minute Holiday Workout, I recommend you get it HERE
In addition, here's a list of many dumbbell and bodyweight exercises you can do at home over the holidays - just in case you can't get to the gym.
After all, many people don't have time to consistently go to the gym and want to workout at home. But how many exercises can you do in your workouts at home with dumbbells?
I have put together some training options you can do at home. The options include dumbbell workouts and exercises that need no external resistance. I have provided many options so that even a home workout can have variety.
(DB = dumbbell)
Leg Exercises
DB squat
DB lunge
DB step-up (onto bench)
DB split squat
Chest Exercises
DB Flat Chest Press
DB Incline Chest Press
DB Decline Chest Press
DB Flat Chest Fl
yDB Incline Chest Fly
DB Decline Chest Fly
DB Pullover
Back Exercises
DB Row
DB Shrug
DB Row-Shrug Hybrid
Shoulder Exercises
DB Shoulder Press
DB -1arm Shoulder Press
DB Lateral Raise
DB Rear Delt Raise
Next is a bunch of leg exercises that will not require external resistance. They challenge you for leg strength, endurance, balance, and agility.
1-leg squat
1-leg deadlift
1-leg romanian deadlift
Push-up Options
Finally, the push-up is an upper-body exercise that is effective at building upper-body endurance and moderate levels of strength.
Pushups (kneeling for beginners)
Decline Pushups
Elevated Pushup (one hand elevated 4-6 inches on a riser)
Spiderman Pushups (bring your knee to your elbow as you lower your body to the floor)
Close-grip Pushups
Ab Exercises
In our ab training, we try to avoid spinal flexion (i.e. rounding the back in crunches). So we stick with...
Plank
Side Plank
Bird Dog (these three are the most basic exercises to start with, and are great for people that need to improve abdominal endurance)
Then into more advanced ab exercises that still avoid spinal flexion:
Spiderman Climber
Mountain Climber
Whew, that's it, and should keep you busy with your workouts at home.
Train safe, train hard, train fast,
CB
PS - Get your 10-minute workout plan to get you through the last bit of holidays...
...and to help you deal with the holiday rush at the gym. This workout will allow you to avoid the crowds, and get out of there fast!
This 10 min holiday workout was amazing. When you sent it to me it couldn?t have come at a better time. I missed my training session for the day and didn?t have much time to get a workout in so I tried your new TT 10 min holiday workout. It was awesome. Not only did it hit every major muscle group, but my heart rate was sky high?two big components in fat burning! I develop workouts all of the time for myself and my own clients. Your ten minute TT workout was easy to follow, quick and still kicked my butt. Great job and thanks for the program!!?
Keith Scott, CSCS, ATC
I love this new 10 minute workout from the Member?s section. It makes it so easy for me when I am too tight for time. Also the layout of the exercises plus pics together are great. It is so easy to follow now. The combination of execises are really great and I am getting results all the time. The incredible part is my tummy is getting smaller without having to do all those crunches and situps. TT exercises are great.
Shelly Wong Oi Hou
go here ===> 10-minute Holiday Workout
Wednesday, December 06, 2006
12 Days of Fitness
The Fitness Consulting Group presents...
The 12 Days of Fitness!
“We’re Spreading the Holiday Spirit With 12 Straight Days of Gifts That Will Help You Grow
Your Business, Make More Money, and Turn Your Clients Into ‘Raving Fans!’”
Dear Fellow Fitness Professional,
A few days ago we were trying to come up with a way to celebrate the holiday season with you, our colleagues and friends, and share our gratitude for helping to make 2006 the best year we’ve ever had.
During a conversation with superstar trainer Dax Moy, he suggested that we model something he did last year called “The 12 Days of Christmas.” After Dax explained the way it worked, we were certain that this was the perfect way to celebrate the season and offer you some great resources to help you make the upcoming year your best ever!We’ve called in favors from some of the industry’s most successful pros, and they've agreed to join in the holiday gift giving spirit.
A number of fitness professionals have offered free gifts while others have deeply discounted some of their best selling products- all in an effort to make this a very special holiday season for you.
Sign up for free stuff here:
http://www.12daysoffitness.com/
What could be better or easier?
CB
The 12 Days of Fitness!
“We’re Spreading the Holiday Spirit With 12 Straight Days of Gifts That Will Help You Grow
Your Business, Make More Money, and Turn Your Clients Into ‘Raving Fans!’”
Dear Fellow Fitness Professional,
A few days ago we were trying to come up with a way to celebrate the holiday season with you, our colleagues and friends, and share our gratitude for helping to make 2006 the best year we’ve ever had.
During a conversation with superstar trainer Dax Moy, he suggested that we model something he did last year called “The 12 Days of Christmas.” After Dax explained the way it worked, we were certain that this was the perfect way to celebrate the season and offer you some great resources to help you make the upcoming year your best ever!We’ve called in favors from some of the industry’s most successful pros, and they've agreed to join in the holiday gift giving spirit.
A number of fitness professionals have offered free gifts while others have deeply discounted some of their best selling products- all in an effort to make this a very special holiday season for you.
Sign up for free stuff here:
http://www.12daysoffitness.com/
What could be better or easier?
CB
Stuck at the photoshoot again...
...Reading magazines. Gone through 2 issues of Oxygen and now I'm reading the Dec 2006 issue of Men's Health. I have a tip on page 28.
MH also suggests using www.coromega.com as the best source of fish oil (p. 48).
It also has "14 ways to eat your veggies" and a good article by both adam campbell and alwyn cosgrove.
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