www.TurbulenceTraining.com - Fat Loss Workout Routines
Did workout 2 of Phase 2 from Ferruggia's Maximum Mass workout program today. Good stuff.
Then I did kettlebell snatches with the 53 pound bell. A set of 20, a set of 15, a set of 10, and a set of 5 for each arm. 1 minute rest between sets, no rest between arms.
The 53 pound banger feels so much easier the day after using the 70 pound bell. Things are going pretty well here,
CB
The August 2007 Workout Videos Are Now Up
Coming soon: My short video on how to squat
I've received a few emails about a "new groundbreaking fat loss study". Researchers compared...
a) Doing a 60 minute bike (at 60% max effort) then recovering for 60 minutes
vs
b) doing a 30 minute bike, resting 20 minutes, and then doing another 30 minute bike and then resting for 60 minutes. (both rides at 60% max effort).
The results showed...
i) The total calories burned between the workouts did not differ.
ii) more fat was burned during the recovery for the split workout (77% vs 56%).
What does this mean?
Jack squat.
Nothing.
Useless as tits on a bull, as my Dutch boss used to say at my high school job.
First, why would i even consider doing either of the above when a 20-minute interval workout gets more results?
Second, who is going to do this?
Third, look at the actual numbers of fat calories burned...it would be so small, you can safely call it inconsequential. Again, useless in all practical terms.
But...
Look for health clubs to be full of people sitting around for 20 minutes between cardio bouts...maybe clubs will start offering "recovery rooms" where people can sit for 20 minutes and read dry People magazines, instead of the sweat covered People magazines they are used to reading while doing their relatively worthless cardio workouts in the past.
Why am I so hard on cardio?
Because its a waste of time...
and now these researchers and the authors of these "news reports" want to waste even MORE of your life...
As I wrote recently...
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.
(Reference...
Obesity 15:1496-1512 (2007). Exercise Effect on Weight and Body Fat in Men and Women. Anne McTiernan*, et al.)
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 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.
***
Listen, you give 300 hours a year, and you'll lose a lot more than 6.6 pounds of fat...trust me on that. Heck, give me 300 hours a year and I could probably turn you into a Ninja, commercial airline pilot, and accomplished mime, and still help you burn more fat than you would with 300 hours of cardio.
Here's the best advice I can give you...
Ignore mass media news reports about fitness.
If anything worthy of note comes up, you'll hear it from me,
70 pound kettlebell
Kettlebell snatch
5 sets of 4 reps per arm
Tomorrow: Workout B from Phase 2 of Ferruggia's program
Thursday: Off to Chicago to meet and train with Ferruggia for the weekend.
CB
In 2004 I contributed to a chapter on coaching for the Leading Experts On Youth Fitness. One of the books I referenced was the book from http://www.positivecoach.org/ (The Positive Coach Alliance).
If you coach kids you MUST read the info from both organizations...
Here's some comments from Jim Thomson, the leader of the Positive Coach Alliance, about what he calls, "the worst week ever in sports".
Bill Walsh's Passing Caps Worst Sports Week Ever
I have been asked repeatedly by the press in the past few days whether this has been the worst week ever for sports.
How much worse could it get?
I have consistently replied that I wasn't sure if this were the worst week ever, but now there is no doubt. Bill Walsh died yesterday and that makes it the worst week ever for sports.
Bill is the personification of the power of ideas to make a difference. He was called "The Genius" by many, with most people not realizing that this title initially was bestowed on him sarcastically by the over-macho football establishment of the time, which looked askance at his cerebral nature. He was just too much in his head. Football is a man's game! As one of my high school football coaches used to say, "2 1/2 yards and a cloud of dust."
Even then I wondered what he was thinking. Three runs into the line at 2.5 yards each equals 4th down and 2.5 yards to go! No wonder people thought Bill Walsh was a genius for doing away with that ridiculous notion!
One of my favorite stories of Bill and the accidental source of many great ideas concerns the tight-end-around play. Bill and his coaches were studying game film when they came upon a botched play. The 49ers tight end lined up on the wrong side, realized it in time, and trotted over to the other side. The play was uneventful but on tape Bill saw how the befuddled defense reacted with consternation to this surprise and turned it into a play that even macho coaches now use!
A few years ago Bill and former Stanford Athletic Director Ted Leland participated in a PCA event that the Oakland A's sponsored. There was a famous coach who took up most of the air time with stories designed to entertain the crowd. He left little space for any of the other panelists including Bill to get a word in edgewise. I watched as Bill grew more agitated and wondered what was going to happen.
Finally Bill could take it no more. He interrupted in a burst of energy saying, "I thought we were going to talk about the problems with youth sports!" This redirected the entire conversation to the topic that had gotten Bill interested in doing this event. Bill wasn't upset with the other coach hogging the mike. He was concerned that no ideas were being shared about how to improve youth sports!
I had the privilege of interviewing Bill for PCA's "Momentum" newsletter several years ago. I got to sit in his office for two hours with a tape recorder and listen to a nonstop stream of fantastic ideas about coaching and kids. One quote stood out in my mind to the point that we have incorporated it (with a photo of Bill) into one of our Double-Goal Coach workshops (a Double-Goal Coach wants to win AND use sports to teach life lessons):
"Players see a coach who's generating energy in everything he does, not just a person standing in judgment of them. That creates a captivating environment that you really must have."
What a terrific image. Instead of a coach sitting in judgment of a player, a coach should create a captivating environment! Are there any sports parents who wouldn't want a coach who does that for their child?! (To check out the entire interview with Bill, click here)
A few years ago PCA launched a Mentor Coach program in Los Angeles thanks to the support of the Durfee Foundation. The tag line on the t-shirts given to the participants says, "Creating a legacy of positive coaching." In the workshop, we use a legacy chart with Bill Walsh in the center and several generations of great coaches who are where they are now because of Bill's mentorship.
My last conversation with Bill was in May. I stopped by his office at Stanford, and he greeted me enthusiastically, "What can I do to help you and PCA?" I said that it would be great if PCA could honor him and give him our Lifetime Achievement Award. He immediately said, "I'll do it. I really want to give a lecture on leadership. Let's get a date on the calendar and do it."
The date we picked was May 31, 2007. We reserved Maples Auditorium and began planning an event that would allow Bill to share all that he had learned about leadership while giving his many fans in the Bay Area a chance to let him know how we all feel about him. So many people were excited to be involved with this event honoring Bill.
Unfortunately, Bill took a turn for the worse a few days later and the event never happened. I sent him a card that a friend of mine from Minnesota had created with a rainbow over Stanford's lovely Memorial Church. I now have his note thanking me for the lovely card on my desk.
So, worst sports week ever? You bet. Bill will be missed by many, none more so than the thousands of individuals and organizations across the country who are working valiantly to transform the culture of youth sports. We've lost a real champion.
-- Jim Thompson, Founder and Executive Director
For more information on becoming a better coach for your kids, visit http://www.positivecoach.org/
We had a camera meltdown after our bodyweight filming session last month, so last night we had to slip into The Urban Athlete Gym to re-film some of the workouts. Got in about midnight last night, and boy am I glad that is over.
We should have the bodyweight DVD's completed by end of September - there's a lot of footage, after all, it is a 6-month workout.
In the meantime, our Turbulence Training YouTube workout videos show you how to get an interval style bodyweight workout complete with nothing but your own bodyweight. No accessories necessary.
Plus, I have two workouts for you to use if you act today...
It's the last day the July 07 TT Advanced Bodyweight Workout will be available to monthly members at www.TTmembers.com - so pick that up today. And when you become a member, you'll also get the August 2007 TT Kettlebell-Dumbell-Bodyweight Fusion Fat Loss Program.
Kettlebells vs. dumbells, who would win. I'd pick dumbells since it would be 2 on 1,
CB
PS - Last day for the July Workout ... download it now!
Great workouts.
Still the hardest thing about gaining mass, for me and many guys, is not the lifting...but the eating.
Gotta force it down, without resorting to junk. But that's why I'll still have abs at the end of this.
I have noticed a difference in the upper chest...always a weak spot for me...hard to gain mass but Jay's porgram seems to making a visible difference after only a couple of weeks.
And today's upper body workout from Phase 2 will only make things better.
It'll do the same for you as well,
CB
PS - Get Jay's Muscle Building Program Today!
I gained 10 pounds in 4 weeks with Jay's program and hard eating...what can you do?
Last day to grab the Advanced Bodyweight Workout if you are a monthly TTMember.
Get the best bodyweight workout program here
Tomorrow, the August KB-DB-BW Fusion Workout goes up. A combination of dumbell (or Kettlebell) and bodyweight exercise supersets to give you maximum results in minimum time.
Sign up today and you'll get 2 workouts for the price of 1. I'm no math-genius, but that sounds like a good deal to me.
Now for the 7-day workout plan...
Monday
TT workout. It's Monday, and your beat from the first day back at work, and you have a lot of stuff on the go this week, and perhaps even a vacation you have to plan for next week. So just focus on the basics today.
Do each exercise in the first superset 5 times instead of 3. Do 6-8 reps per set. Do 3 intervals, and get on home to better things. Plan, shop, and prepare. If anyone knows of any good cookbooks, aside from Gourmet Nutrition by John Berardi & John Williams, please let me know so that I can pass this info on to others.Eat, drink and be healthy, CB P.S. TT Members get more Sign up today and you'll get 2 workouts for the price of 1. Today you'll get the Advanced Bodyweight Workout. Tomorrow, the August KB-DB-BW Fusion Workout goes up. A combination of dumbell (or Kettlebell) and bodyweight exercise supersets to give you maximum results in minimum time.
Saturday
30 minutes of activity, check in with your social support group. Laugh some more here with friends.
The August workout has arrived! It's the TT KB-DB-BW Fusion Workout, combining kettlebell, dumbell, and bodyweight exercises together as one.
The Ultimate Home Gym, Dumbell Kettlebell & Bodyweight Fat Loss Program
I've left out all chinups and pullups and rows, so you don't need a bar for this one. Just
a) dumbells
b) Kettlebells (OPTIONAL)
c) Bodyweight (everyone's got this!)
Have a good time with this one...I've been told I've outdone myself with this one.
CB
PS - Grab the workout at The Fat Burning Workout Membership Site
This program is another fat burner, consisting of supersets of dumbell or kettlebell exercises paired with a bodyweight exercise.
So it's the dumbell-kettlebell-bodyweight fusion fat loss. This workout will not need more cowbell, because its a great one.
It will be up on www.TTmembers.com this weekend and the video will be done early next week.
So be ready to start this new workout next Monday!
CB
www.ttmembers.com - grab the advanced bodyweight workout while you still can!
Here's an interview I did with nutrition expert, Dr. Chris Mohr Meal Plans 101
CM: This month I am interviewing a very well respected strength coach, Craig Ballantyne, who I have personally learned a lot from, and I know readers will find it interesting. First of all, how did you get involved in strength and conditioning?
CB:
I played a lot of sports, did a lot of bodybuilding type workouts when I was a kid. It just grew from there, and from reading all the magazines. Decided pretty young that I wanted to do something related to these hobbies.
CM: In addition to your real life experience in the field, you also have a formal education in Kinesiology and a Master's Degree in Exercise Physiology. I often get the question as to how much education is enough when trying to work in the exercise and nutrition arenas; in your opinion, how much has this contributed to your knowledge versus real life experience?
CB:
I am big on formal education.
It's been my experience that the majority of the best strength coaches, personal trainers, and nutrition experts have a formal education in sport sciences. When I was in school, I researched the education of NHL strength coaches, and almost all of them had M.S. degrees.
Getting a formal education gives you the foundations of anatomy and physiology. When a trainer doesn't have the foundations, or neglects them, they are more likely to follow trends and fads and get away from the basics that give you the most results in the least time.
You shouldn't need someone to show you a system of training if you have a foundation in the sports sciences, because then you should be able to critically analyze the movement, the training system, the physiology affected, etc. I really believe that if you understand exercise physiology, you'll be able to separate the crap from the gold pretty quick.
CM: You have several great products available for consumers; tell us about some of your current commitments and ongoing projects.
CB:
Due to a huge demand, I've been working on a lot of bodyweight programs.
Many readers want all the results (lose fat, gain muscle, get lean, improve health), but are busy and often don't have equipment. So the bodyweight programs were prepared to help these people. In addition, a lot of lifters are flocking to them as well because they are a great challenge, and more exciting than traditional cardio sessions for weight loss.
A lot of the athletes I work with are using them as well, to increase their mobility and fitness for sport -- in conjunction with traditional strength exercises of course.
Each day I spend an hour or two writing my various online newsletters, the most important of which is my site for increasing muscle and burning body fat.
CM: With 65% of the population overweight or obese, I'm sure you've had your share of clients who fall into this category. How do you start off working with someone who is in extremely poor shape--under fit and overfat?
CB:
Just be really conservative.
Stuff you might take for granted is of course, strenuous for them. For these individuals, I believe that nutrition is going to make a much greater impact early in the weight loss program. Therefore, there is no need to go overboard on the exercise prescription at this time. They'll lose fat faster by dumping the fast-food than they will by working out 6 days per week.
We start with an assessment of course, and I like to get a detailed background on their past exercise programs, athletic ability, etc. Oftentimes the assessment will turn up chronic injuries that have to get sorted out, so you should spend time on that at the start of the program.
For fitness, if they can walk without any risk of biomechanical issues, than that is a good place to start for fat loss. Calories out. Get fancy later. Just make sure that walking doesn't hurt them (going from the couch to walking three times per week could injure a completely sedentary individual).
For strength training, generally a lot of floor-based bodyweight exercises are the place to start, and the move to bodyweight squats, assisted pushups, etc. Always be conservative and do as little as possible in the first session.
CM: I've always heard very positive reviews of your unique ability to get people into tip, top shape. Without giving away all your secrets, let's start with fat loss--what are the top 5 fat loss tips for individuals?
CB:
Read the rest of this FREE fat burning interview at Turbulence Training Members...
Just finished another workout, my second of the day. But don't tell Jay Ferruggia or he'll be pissed that I'm screwing around with another workout while using his Muscle Gaining Secrets...
But I had to tinker with one of the workouts that is coming up in the August '07 TT KB-DB-BW Fat Loss program. And it was a real tough one tonite, using that kettlebell as much as I could. You'll love this workout...no BS, that's for sure.
Shoulders, arms, back and posterior chain take a pounding in this workout, and will burn fat like a 4th of July BBQ. Plus, this workout had some of my trusty pushup inventions in there as well, and I'm really asking a lot of you to complete all the reps in this workout.
This one comes out next monday or tuesday, whenever Aug 1 is...
CB
PS - Get 2 for 1...
P.S. TT Members get more
Sign up today for a 1 month TT membership and you'll get 2 workouts for the price of 1.
Today you'll get the Advanced Bodyweight Workout.
Next week, the August KB-DB-BW Fusion Workout goes up. A combination of dumbell (or Kettlebell) and bodyweight exercise supersets to give you maximum results in minimum time.
In the politically correct world, the most fat you can lose in a week is about 1 pound.
However, if you play your cards right, you can do a lot better than that.
But how much time will it take to achieve a better body?
Don't worry, it's not going to take the hours in the gym per day that you think it will. In reality, it's only a couple of hours per week.
Literally, you can make amazing improvements in just 3 hours per week of structured, high-quality training.
But if you go into the gym without a plan, well, then prepare to get no where no matter how much time you put in.
On the other hand, while you only need to train hard for 3 hours per week, you need to live the TT Lifestyle for 167.5 hours per week (giving yourself 30 minutes off for a relaxed meal each week).
That means at least 90% of your nutrition must be planned (and high quality, whole, natural foods), and you must try to get high quality sleep.
As for exercise, stick with efficient lifts like squats, deadlifts, presses, and rows. Don't take the easy way out with seated machine exercises. This way, you'll need only 1-2 hours of lifting per week to boost your metabolism.
Combine that with three 20-minute interval sessions per week and your fat loss plan is golden. Then you just have to concentrate on the nutrition.
On the other hand, if you are serious about gaining mass, stick to a 4-day lifting schedule, cut out the intervals, and increase your food intake, but don't use this as an excuse to eat garbage.
So what are the 2 biggest mistakes people make in their quest for fat loss and ultimate abs?
1) Following Politically-Correct, Mass-Production training programs.
Now first, I must give credit to any program that gets someone off the couch and moving. However, don't promise someone "toned arms" by telling them all they need to do are triceps kickbacks with soup cans.
That's just condescending, plain wrong, and a flat out lie, all rolled into one.
Say Au Revoir to the slow-cardio marathon workouts, the light-weight, high-rep lifting sessions, and the endless abs.
This goes for men and women. And if women are scared of weights, at least master your own bodyweight exercises first before giving into the pink dumbbells. You'll get strong, athletic, lean, and a sexy firm body.
2) Following Endurance Exercise Recommendations When You Are Trying To Lose Fat.
Back in the day, all exercise research was focused on improving endurance performance. And all this research trickled down through the media and somehow, strangely enough, got applied to fat loss.
Hence one of the reasons for the long, misguided emphasis on aerobic training and low-fat diets for fat loss.
But you shouldn't overload on carbohydrates if you want abs. That advice is for runners, not for fat loss.
And you shouldn't spend hours doing slow, boring cardio. Again, leave that to marathoners.
Instead, as the new research is showing us, stick to the Turbulence Training principles of high-intensity strength training, followed by interval training, and a high-fiber, high-F&V, moderate protein, healthy fats nutrition program (whole, natural foods, anyone?).
Goodbye cereal bars, elliptical machines, juice, aerobics classes, rice cakes, and long runs for fat loss.
Train short and intense,
CB
P.S. If you want serious fat loss
"I have been using Turbulence Training for the last year and have lost 30 pounds. I am now at 153lbs and 12% body fat. By the way, I'm 41 years old and love the Fusion Fat Loss bonus workouts. The fusion workoutts are a killer and fun to do."
Greg Sanchez
Click here to learn burn body fat, belly fat, & stubburn fat today!
"I started on Craig's interval training to get in shape for a backpacking trip. After the trip, I turned to his 6 month bodyweight program as a way to get in shape and stay in shape. The program is very effective. It has increased my mobility, balance, strength and endurance, and I have lost 25 lbs. But there are two things that really stand out. The first is these exercises are safe. I'm 52 and have a bad shoulder, back, the usual stuff that doesn't work so well. The bodyweight exercises have strengthened the joints and eliminated the pain and stiffness. I enjoy activities I wouldn't consider a year ago. The second is these are exercises that I use in everyday life, from weekend sports to yard work. It's much more than just dropping a few pounds, or the way you look. They have truly improved the quality of my life everyday.
Thanks Craig!
John Mudd
Today's mini workout included kettlebell snatches, sets of 15-20, pistols, pushups, and rows. Mostly the snatches though.
Yesterday, Jason Ferruggia reminded me I'm only supposed to do 3 weeks on each phase in his mass program. however, I've already started the 4th week so I'll finish it off as scheduled. But from now on, just 3 weeks per phase.
Working with the 70 lb kettlebell really paid off when I went back to the 53 pound kettlebell today. Felt much more in command of my grip with the 53 banger. I'll use the 53 kb on thursday again, and then the heavier one on the weekend.
Only a week left to get the most advanced Turbulence Training bodyweight workout ever!
It's the July 2007 TT Bodyweight Workout - including the Crazy 8 Bodyweight Circuit Program.
Bodyweight Workout of the Month
The hardest, most advanced bodyweight workout I've ever put together...it will even make your weight training program feel like a joke!
This program is the most advanced bodyweight program I've ever put together - and includes my new "Crazy 8 Bodyweight Circuit" along with the hardest bodyweight exercises you've ever tried.
You'll be shocked at what you can do with bodyweight training.
Speaking of shocked, have you seen my legendary transformation from 2005?
The Body Transformation
Good times,
CB
Still managed to get 90 percent of the workout done, and without decreasing the weight. Even got 225 for 10 reps in the bench press.
Last week for phase 1 of ferrruggias muscle gaining secrets program. New workouts start new eek, should be good.
Never skip your warm-up,
CB
Bonus workout for you...
I've made the super popular "DB-BW Fusion Fat Loss Workout" available to ALL TT Members for the next 2 days.
This workout is one of the most common ways TT Members are training to gain muscle and lose fat.
If you are a TT Member, you can download it here before Tuesday, July 24th at midnight.
You know why you need this workout?
The difference between those that succeed fast and those that take a long time to succeed (if they do so at all) is a structured plan.
A structured plan will get you places faster. Whether you are driving across the country on holiday, or trying to lose 5 pounds of fat while gaining 5 pounds of muscle, a plan will get you their quicker.
So what's your plan?
If you don't have one, let me help. We'll start with your 7-day guide to success...
Monday
TT workout. In this workout, double the rest time between exercises in your first superset only. This will allow you to recover more and perform more reps for each exercise. This extra rest is most beneficial for strength. And down the road, every little bit of strength will help you get results faster.
Saturday
30 minutes of activity, check in with your social support group. If you haven't checked in with one of the professionals in your support group in over 6 months (i.e. doctor, nutritionist, or trainer), make an appointment with one for as soon as possible.
Sunday
Plan, shop, and prepare. Eat, drink and be healthy,
If you haven't done so already, check out the post "How to Save on Groceries" here.
CB
P.S. Don't miss the bonus TT workout at the member's site...
Download the fat burning dumbell and bodyweight program here
But remember, it's back to the Platinum Library after Tuesday night...
"I want to thank you for your unrelenting email messages highlighting the importance of training smart, eating well and working towards a purpose. After buying one of your products, then another, and finally wising up and becoming a TT Member, I have never felt better or leaner. I never had the gains I've obtained using your workout programs by doing the typical gym routine. I'm more in tune to my body than ever before. I've always been on the "leaner" side, but now realize that I was just a "skinny fat" person. My lbm was much higher than what it should have been given that I was not really heavy. In the past year, I have dropped 10 pounds, but more importantly, I have gone from around 22% lbm to close to 18% lbm - all at the age of 46. I attended my son's graduation from Texas A&M a couple of weeks ago. I was blown away when I was asked by a young gentleman if I was my son's sister. When I told him I was his mother, the look on his face was priceless. Anyone can better their physique and health by committing to your fantastic workout programs and cleaning up poor eating habits. I highly recommend to anyone to try one of your workout programs and becoming a TT Member. Membership has perks - access to everything you've ever created. What a goldmine!"
Dawn Carter
Did a warmup, then 3 sets of 3 kettlebell snatches with the 70lb kettlebell, and then some figure 8 drills for grip. That's all. Back to Jay Ferruggia's Maxium Mass workout tomorrow.
CB
PS - TT Member Bonus!
I've made the Oct. 06 DB-BW Fusion available for download until next Tuesday, July 24, at midnight...
Then did 5x10 1-arm swings with the 32kg kb. Then 1-arm overhead lockout
walking. Then turkish get ups (no kettlebell).
Thanks to Kenny Johnson(an RKC trainer down in Atlanta) for the tip on
working with the heavier weight.
CB
