Change Your Steps: Three Movement Drills To Improve Your Strength, Mobility, and Performance
Submitted by Got Strength? Blog
The human body is designed for a wide variety of exercises at the basic level. We have a large number of joints, and many of them move through a large range of motion. We, as in other physiological qualities, are biomechanic generalists.
At least, that’s how we’re born. Stepping into the way back machine, let’s take a look at early man. As Og was pounding away at life, he had to perform a variety of tasks to survive. He would sit cross-legged to light a fire to keep warm. In order to have something to cook over that fire he would have to crouch low and sneak up on unsuspecting prey, throw his spear, and then probably chase after it over roots, trees, hills, and dales. Spears aren’t exactly “one shot kill”-type weapons, you know. Then he’d have to pick up is quarry and hump it back to his waiting fire before something bigger and meaner showed up and he REALLY had to run.
So let’s see… Og has sat in a stretched position for some time (when was the last time you were comfortable sitting cross-legged?), he walked, crouched, crawled, threw, ran, jumped, lifted, carried, twisted, and goodness knows what else. Our body was adapted to that type of lifestyle.
Enter the modern world. Og has disappeared to be replaced by Justin, Tom, or Andrew. They sit at a computer terminal (as I’m doing now) for the bulk of the day. Then they wander to their car, where they sit for the drive home. They putter around the house or the grocery store and then sit at home and watch TV. Maybe they go to the gym, but chances are they walk, jog, or ride an exercise bike. If they lift weights it’s with some half range of motion flailing because they don’t want to “stress their joints”. Riiiiight. Now they’ve got back pain, knee pain, their feet hurt, and that one time they were fired up enough to join a racquetball league they tore their rotator cuff.
If the body does not work through ranges of motion the joints soon change their parameters. Through the use of Golgi Tendon Bodies and Muscle Spindles the body changes not necessarily the actual flexibility of a joint, but it’s idea of the flexibility. The body decides that if a muscle lengthens by a certain length, there’s potential for tearing. If the muscle stays short for a long period of time, the body will adapt to make that the only effective range of motion of the muscle. If it’s pushed further, it reacts with pain and clenching the muscle against the stretch.
Here’s a little test for you. Stand comfortably with a chair or a bed to one side of you. Now raise your leg and rest it on the chair. We’re looking for about a 90 degree range of motion. Not that big a deal, right? Well, now imagine your other leg at the same angle. That’s almost a full split! I bet that would hurt. Now, there’s no muscle or tendon that runs through one leg to the other, so why shouldn’t you be able to stretch that way? Because your body doesn’t think you can, that’s why. You started out being able to do it when you were very young and now you’ve adapted to a more constricted position because you don’t do it.
As much as my clients hate it I have a variety of drills that are designed not only as flexibility exercises but as methods of pushing them into different types of locomotion. These activities stretch the muscles and joints, force stabilization to occur, and work on coordinating the limbs in ways they probably haven’t done in a while.
The first drill I introduce my clients to is called a Bear Crawl. To Bear Crawl I want you to crouch down and support yourself on your feet and hands. The knees are not to touch the ground! Now crawl forward, while keeping the legs bent at the knees and the feet wide. Try to maintain a flat back. Crawl either for distance or time. For further challenge, crawl backwards on the return.
The second drill I work into a client’s program is an Inchworm. To perform the Inchworm the client stands comfortably with their feet about eight inches apart. Maintaining as straight legs as possible (as flexibility develops the legs will become straight), the client bends forward and places their hands on the ground. They crawl forward on their hands until they are in the push-up position. Using small steps and straight legs they crawl their feet up until they are in the starting bent-over position. They then walk their hands out again and repeat, never standing fully.
The third is a Spider Crawl. Think of this as very similar to the Bear Crawl except the client will crawl sideways. Again, do this for distance or time and maintain a flat back. For an additional challenge the client can move the hand and foot on the same side at the same time. They will have to take care not to move their leg quite to full extension as most people have longer legs than arms and will end up going in a circle.
To help combat the lack of movement and mobility in our society there needs to be some element of free movement in training. As a society we’re not as active as we used to be, and it shows in the physical issues that are manifesting. Seek to work with your body and what it was designed for, not against it.
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Three Little Steps to Get You Started
Submitted by Got Strength? Blog
Given that you’re reading this on a computer screen, I’ll assume that you’re sitting in a chair at the moment. In checking my traffic logs, I see a lot of people who read my blog during work hours. While your boss may not be a fan, I’m grateful for your attention.
Today I am going to give you a little assignment. Since you’re at work (even if you’re not, you can still do the assignment) we’re going to get you healthier while you’re at the workplace. Maybe you’ll work out when you finish your job for the day. Maybe you already hit the gym this morning. Or maybe you’re having a hard time getting your head right to eat and exercise like you know you should. This assignment is going to be three little steps to head you in the right direction.
Step Number 1: If you’ve been sitting in a chair a lot, it’s almost a given that your piriformis is tight. The piriformis is a muscle in the back of your hip that controls a lot of your glute movement. The problem is… you’re sitting on it. As a result, the piriformis can become immobile and tight. When it is tight there is a tendency to irritate the sciatic nerve and pull on the sacrum. This results in a lot of the back pain that office workers feel.
To stretch the piriformis I want you to sit in your office chair with your feet flat on the ground in front of you. Bring your right leg up over your left so that your right ankle is on top of your left knee. Sitting with perfect posture (back straight or slightly arched, looking forward) I want you to gently press down on your right knee while slowly pushing your chest forward. Feel that stretch behind your hip and in your butt? Good. Hold it for a slow count of ten, breathing and relaxing the whole time. Relax for a couple of seconds and repeat four more times. Reverse your feet/knees and stretch five times on the left side.
Step Number 2: Get up, go to the kitchen or water fountain, and pour 16-32oz of clear water. You have two hours to drink this. When two hours is up, repeat. Your goal is to drink 64oz of clear water at work today.
Step Number 3: Find an excuse to get some exercise. Are there any stairs in the office? Use a coffee break for something more than water cooler chatter. Find a couple of flights of stairs and walk up and down them 5-10 times. Don’t worry about breaking a sweat (you’re at work), but just get some movement in. No stairs? See if you can manage a few brisk laps around the parking lot.
Everyone worries about the next big diet or exercise plan that will finally get them in shape. That’s all well and good, but a few small changes in your lifestyle will go a long way towards building you the life and body you want. It may be hard to take a huge step, but a bunch of little, easy steps can add up to even more.
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My Fitness Hut? The Name Says It All
Submitted by My Fitness Hut? The Name Says It All
Despite what you hear in the media, there is not that much new when it comes to fitness! Stop waiting for the next new workout or the next new health food! YOUR FITNESS basically requires one thing: YOUR LIFETIME COMMITMENT TO FITNESS! Stop looking for gimmicks and quick weight loss fixes! Be smart and put in the hard work it takes to change your health and body composition (less fat, more lean muscle)! Its that simple (unless you have a medical condition).
My Fitness Hut? You could say Your Fitness Hut. It is about YOU and what YOU REALLY WANT! Sure, I can help you reach your fitness goals with expert guidance. But, if you don’t make the commitment, it won’t happen for you. Don’t let fear stop you from reaching your fitness goals!
YOUR NUMBER ONE GOAL SHOULD BE TO MAKE HEALTH AND FITNESS A WAY OF LIFE. THIS GOAL TRUMPS ALL OTHER FITNESS GOALS. AND, THIS GOAL WILL HELP YOU ACHIEVE THE SMALLER FUTURE GOALS THAT YOU HAVE! Forget about weight loss and concentrate on fat loss. Building lean muscle mass will burn the fat and permanently speed up your metabolism. The weight loss will take care of itself. And, you will look your best.
What are YOU going to do for yourself?
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The TT “Total Body Ten” Fat Burning Circuit?
Submitted by Turbulence Training Blog
Last Wednesday I put myself through a tough interval training workout in High Park near my place in Toronto.
Afterwards I headed right back to the office and went straight to my computer to answer questions in the TT member’s area and to see how all the members were doing with their Transformation Workouts.
Then I stumbled across an unusual post from a fellow Canadian and new member, Mike Cheliak. He and I had been discussing off-day bodyweight circuit training, and he wrote in this inspirational story to share with you…
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“I did the TT Total Body Ten Workout today as my day off ‘activity’. When I got to the gym there were a couple guys and a girl beginning their usual Eliptical routines…
…but I convinced them to join me in the Aerobics room and we gutted out 3 circuits of the Total Body Ten program. It was great!
What a perfect way to get some good intense activity in without tiring yourself out on a day off! We may all start a “club” on Wednesdays to do this. I think it was a great motivator doing it with other people. We all pushed each other and had fun doing it.
I highly recommend this to anyone looking for some fun activity. You could easily do it at home but I have to say that it was a LOT more fun doing it with a group!”
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Mike’s right, and the Total Body Ten is a great workout that I included in the TT for Fat Loss E-book to give the “go-getters” something to do on their off-days from TT.
You can also use this circuit exercise workout in place of regular interval training, if you don’t have access to a cardio machine.
The general format of the circuit goes like this…
1) Easy lower body exercise for warm-up
2) Moderate upper body pushing exercise for warm-up
3) Single-leg exercise
4) High-rep upper body pushing exercise
5) High-rep Squat
6) High-rep total body ab exercise
7) Single-leg exercise
Tough upper body pushing exercise
9) Lower body posterior chain exercise
10) Tough upper body pulling exercise
If you want more information about the Total Body 10 Circuit and my fast fat loss system, uncover the secrets to burning fat in less than 45 minutes per session here:
=> http://www.TurbulenceTraining.com
Don’t forget you get a 6-month f-r-e-e- membership bonus with TT,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PPS - Can you believe we’re halfway through May already?
So you only have 16 more days to join the 2nd Turbulence Training Transformation Contest (where you can win up to $2000 for top spot!). Read the rules here:
=> http://www.transformationcontest.com/rules.shtml
Then get your copy of Turbulence Training at:
=> http://www.TurbulenceTraining.com
May the best transformation win!
“Been running for 6 months with minimal weight loss. Since starting TT, I have lost 10 lbs. in 2 months. A God Send. Thanks.”
Chris Schwartz, M.D.
“I’ve just finished my third week of Turbulence Training and I already see amazing results. I’ve been weight training for about five years, so I really thought I knew a thing or two. Then I found Turbulence Training. I quickly realized what a waste of time all those isolation exercises were and how much time I had wasted doing them. After my first TT workout, I knew this was something big. This was something that would change my life.
And in three short weeks, it already has. I now look forward going to the gym and knocking out my workout in less than an hour. I walk in with a plan, instead of walking around aimlessly trying to decide what to do next. Those days are over! My clothes are already feeling looser, and my waistline is shrinking. I didn’t even realize how much fat had slowly crept up on me, but once I started seeing such positive changes, I realized this was only the beginning. I can’t wait to see what the next few months will bring!”
Wilhelmina Seamans
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Competitive Runners Should Do Cross-Training
Submitted by My Fitness Hut Blog
If you are a competitive runner, you should do more than run when you train. You should train like an athlete to avoid injuries and perform at a high level. There is a certain amount of injury risk with any exercise program. Runners and sprinters have to be especially careful because of the intensity associated with the exercise activity or sport. Decrease your risk of injury by doing the following:
1) You should cross-train your body. Lifting weights should be a big part of your training regimen. Two to 3 days a week of full body weight training will strengthen your core and overall body. A strong core is a prerequisite to being a strong runner. A strong body will also help you recover faster from races and injuries. Plyometric and speed training should also be a part of your overall training program. Having more power and speed will give you an advantage over your competition. Speed and plyometric training increases your chances of injury. Proper warm-up is critical. You could include one day each of speed and plyometric training (not consecutive days).
2) Mastering proper running mechanics will make you a more efficient runner and protect you against injuries.
3) Don’t over-train your body. Research shows that the lowest number of running injuries occur when you run three days a week. Each added day increases your chance of injury. Also, don’t run too many miles in a week. Those who run 20 miles or less a week experience the lowest number of injuries.
4) You need rest between exercise days and walk breaks during long runs.
5) Proper warm-up. Dynamic stretching (using your muscles to warm-up your muscles) has been shown to prepare your body best for strenuous activity. A sample dynamic warm-up could be a 5-10 minute jog, prisoner squats, cone/ladder drills, lunges, etc. Static stretches would be done after your workout.
If you feel sharp pain during any run or exercise, stop immediately and seek medical help if needed. Don’t just be a runner—train and run like an athlete. That’s what you are.
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“Sports Fitness Hut’s Speed Training For Athletes” eBook
Submitted by My Fitness Hut Blog
It’s here! “Sports Fitness Hut’s Speed Training For Athletes” eBook! Who can benefit from reading this eBook? Athletes, competitive runners, triathletes and those who want a lean and toned body! And, if you want to exercise with power (more efficiently), read this eBook! In other words, everyone can benefit from reading this eBook! It is an ideal guide for coaches, parents and youth. Download the ebook now!
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Belly Off Before And After - Amazing Results!
Submitted by Turbulence Training Blog
Michael Corona (at 217 pound before and 189 pounds after), is another person who triumphed over excuses, and changed his life…here’s his Belly Off story…
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I ballooned to 258 lbs end of August 2007. We just had our third boy, and the previous 5 years my (our) fitness was ignored and my diet slowly became, “eat how much and what ever you want.”
I do not know what the single catalyst to getting started exercising…The major issue is the history of Type II diabetes in my family. Also, I had just watched my father in law die a painful death from diabetes at the young age of 58.
That was like a bucket of cold water thrown in my face for 2 reasons. 1: I didn’t want to go through that. 2: Diabetes is in my family and my wife’s family, which means my kids could get it. Currently the only cure is prevention. I need to prevent myself getting it and set an example so my kids lean to prevent it as well.
Several small reasons as well. Like walking up a flight of stairs and getting winded. Running with the kids and not being able to keep up. Seeing pictures and realizing how fat I was, etc.
So, the wife and I made a deal, after the baby is born, time to get serious. We started eating healthy. That was and is they key. I always said losing weight comes down to three things, Diet, Diet and Diet.
Lost my first 20 lbs. Than I started hitting the gym and playing racquetball. Classic gym mistakes made here. Bench presses, curls, lat machine, maybe some squats, and always finished with 45 min of cardio.
Still lost weight due to diet, but wasn’t getting as toned or much stronger. Lost another 20 lbs over the next couple months here.
Than I found the Menshealth.com Bellyoff! and your programs.
Two words: Life Changing.
After the BW 100, I was hooked. Drenched in sweat. Hard to describe, but your workouts create a pain I love to feel; a good burn.
Stuck to my diet, changed it up every 4 weeks (currently doing Abs workout) and here I am today. 189 lbs. Down 69 from when I started.
My current goal is to get a six pack. I wrote on the MH blog 2 months ago “6 by 6.” By September, I want a 6 pack.
My wife says not necessary and she is right. However, if I constantly raise the bar and continue to set goals, how can I ever gain weight back? If I tell myself what I have done thus far is good enough, I will go back to my old ways.
Goal setting is another key.
I wish I had photos from day one. The before/after I have included have me at 217 lbs before. Could you imagine seeing me at another 41 lbs in those photos!!!!
Photos were/are huge. They kept pushing me to do more. They still do.
Support was crucial. My wife always pushes me, but that the same time always told me I was perfect the way I am. She made it clear that I should do this for me or the kids. Not once did she say she wanted me any different. That was great support.
Also, you and all the information you provide for FREE. I purchased your workouts as well, but someone could lose tons of weight off of the free advice you provide.
The result of all this? Confidence.
I am branching out and starting to try new things. I recently got an invitation to the ING NYC Marathon, which I accepted and will run on November 2, 2008.
Short term goal: Set up a web site to chronicle all of this and share with others.
Long term goals: a triathlon.
Long term dream: Ironman triathlon in
Thank you,
Michael Corona
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What more could anyone possibly say?
craig
Click HERE to Lose Fat and Gain Confidence
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A Couple of Observations From My Birthday Weekend
Submitted by Got Strength? Blog
A couple of weeks ago I had a birthday. Yep, believe it or not I do age. I don’t really make a big deal about my birthday anymore. Once you hit the big birthdays (driver’s license, selective service/voting, drinking age, and cheap car insurance) you really don’t have much to count. In fact, I told my father that it was on the wrong day when he asked! Of course, this wasn’t good as I think he was particularly proud of himself for remembering the date without being told!
On my birthday I trained clients in the evening, came home, ate a grilled chicken salad, chatted with Audrey, and went to bed. For a birthday gift she bought me a wiffle ball bat. Not one of those cheesy yellow skinny ones, though. We’re talking one of the big, fat, bright red ones that spank the ball like it owes them money.
At this point many of you are thinking that my birthday sucked! It was all right, seriously. Here’s why: That next weekend three of my best college friends flew into Charleston to spend some days with me. I haven’t seen two of them in a couple of years and one in many months. We immediately took off where we were when we last saw each other; Joking, laughing, sharing pains and glories, and just enjoying great company.
I observed a couple of things over the weekend that really were instructive to me, and I’d like to chat with you about them a bit today. When you read self-help and business mindset books you’ll frequently hear that you need to surround yourself with good, helpful people. I even recommend that in my writings. It was never more poignant to me that this weekend. That’s not to say that there aren’t good people in my life here, there certainly are, but to have three of my best friends together with Audrey and I seemed to bring the whole mood and atmosphere up.
There was encouragement, objective criticism, bullshit called out, and every discussion was toned towards making improvement and helping each other, instead of tearing one another down.
The other thing I noticed was that good people are drawn to each other. You know how sometimes you have two groups of friends, and you think that they won’t get along? Well, if that’s the case then you need to figure out why. Perhaps you might need new friends, or to pick one group. Your friends might see something in the other group that you are blind to.
My old visiting friends had several opportunities to interact with the friends I have here in Charleston, and it was like they were the same group. They were all very different in backgrounds, personalities, and ideals, but they’re all generally good people and are open to discussion with others. It made for some fantastic talks and lots of good times. I make a conscious effort to attract good people and foster relationships with good friends. It made me feel good to see that I am continuing to have success in that area.
What kind of people do you attract?
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Fat Burning Circuit Videos
Submitted by Turbulence Training Blog
If you just need some exercise tips and demonstrations of specific exercises, I have 4 videos today.
1) The Barbell Big 5 Circuit
2) How to do the Plank, Side Plank, & Bird Dog
3) What are the big 5 fat loss exercises?
4) TT Transformation Winners (very cool stuff!)
Have a great workout,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training for Fat Loss
PS - If you’re like me and you don’t like to watch videos, here’s an article explaining everything about my Big 5 Fat Burning
Exercises.
Visit this link to read the article:
PPS - I’ve decided to leave the 6-Month Membership bonus up for the rest of May…
…so when you grab your copy of Turbulence Training, you’ll get a link to access the member’s area for 6-months at no cost…that’s a $120 value.
Visit the Turbulence Training website to get started:
=> http://www.TurbulenceTraining.com
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Interval Training Workout to Burn Belly Fat
Submitted by Turbulence Training Blog
If a trainer tells you there’s a best way to do interval training, they are wrong.
Research shows that intervals are powerful for fat loss, but there’s never been a “head-to-head” study comparing different lengths of interval workouts.
20 seconds, 8 seconds, 30 seconds, 60 seconds, they all work.
But that’s good news. It means that all types of interval training workouts will work to help you burn your belly fat.
In addition, for distance runners, intervals of 2-5 minutes are very helpful for improving performance. But for fat loss workouts, I tend to use a nice simple 30-60 second intervals for fat burning benefits.
Plus, if you do intervals on a cardio machine, its very easy to stick to a 30-60 second interval timing, followed by a 60-90 second recovery at a much slower pace. If the intervals were any shorter, it would be tough to change the settings on the machine fast enough.
Any type of this interval training for fat loss is likely better than slow cardio, and allows for faster workouts.
Despite what you may read on the Internet, no one has proven that one type of interval is best for fat loss. That is why I use different Intervals for different phases of a fat loss program.
For example, if you have been doing 30-60 second intervals for the last 2 months, you might kick-start your results by moving to 20-second intervals or even, gasp, 2-minute intervals.
As you change the interval length, you change the way your body responds to the training.
- It is recommended that the stationary cycle be used for interval training because it allows for an easy transition between work and recovery.
- Finish each interval workout with stretching for the tight muscle groups only.
- Perform the interval sessions 3 times per week.
- Use a different interval duration in each 4-week phase of the TT programs.
- Each set-up provides a different stimulus to your body, so you might identify one that works the best for you.
- You may also use a different interval duration in each workout. For example, short intervals in Workout A and longer intervals after Workout B.
- Here is a sample interval workout.
-Warm-up for 5 minutes.
- Work at an 8/10 level of intensity for 60 seconds.
- (A 10/10 intensity is running for your life, so adjust accordingly).
- Your heart rate should be near maximal by the end of the interval.
- Follow that with active rest for 60 seconds at a 3/10 level of intensity.
- Active rest means walking or pedaling at a very slow rate.
- Repeat for 6 intervals.
- Finish with 5 minutes of cool-down exercise at 3/10 level of intensity.
Discover how to immediately put interval workouts to work for you, so that you lose fat and gain muscle in less workout time than ever before with Turbulence Training fat burning intervals .
Burn fat fast without cardio,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - Another skeptic finds shorter, harder TT workouts to be more effective…
“I obtained the TT package a couple of weeks ago after becoming completely fed up with my bodyshape and current level of fitness. I played competetive football (or soccer…) until about a year ago and since stopping, I have gained a lot of weight as I have not replaced the 6 hours of tough physical activity that I used to undertake each week.
As my job takes me away from home for 2-3 days per week, I couldn’t devote the time to training and matches that I could when I was a student. I did some research as I needed a programme that wasn’t too time consuming and that could be performed in a hotel room on the days when I don’t have access to a gym, and discovered TT.
I have just embarked on my first programme and am currently using the Big 5 workout. The TT Members website is a great resource and I am even going to participate in the next TT transformation contest, when I return from my first holiday to the USA at the end of May.
My problem is not that I hate working out, I actually love it and the workouts are certainly a challange. I have to say i was a little skeptical at first that what seemingly was very little exercise could produce dramatic results, however after completing the fist workout, I soon changed my mind. I look forward to seeing a change in my body in the coming months!”
Jill
Click HERE To get started with Turbulence Training
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Shape and Tone Your Legs With Jump Training
Submitted by My Fitness Hut Blog
Are you looking for ways to shape your lower body because your program isn’t quite working?! After all, summer is just around the corner! I have a solution for you! Add some excitement and intensity to your leg workouts!
If you have been doing your squats, lunges and step-ups that’s great. Keep doing them. But, you need to mix it up a little with some jump training. Jump training has many benefits which include: burning body fat, strengthening bones and increasing power.
Jump training is high intensity training, placing great stress on the bones, joints, and connective tissue. Jump training places you at greater risk of injury than less intense training exercises. It is important to perform the exercises correctly before implementation of full-speed exercises. Jumping and landing techniques should be mastered. Exercises should be performed on safe surfaces such as rubber mats, sprung floors, grass or sand. Concrete or other similar hard surfaces expose you to injury. And, you should have good core and lower body strength to reduce chances of injury.
So you ask, where do I start? A good place to start is with an exercise you learned in kindergarden: jumping rope! There are many variations of jumping rope: two legs, one leg, alternating legs, shuffles, slalom, etc. You can progress to eventually jumping rope at full speed. Jumping rope is one of the best exercises for burning calories, burning fat, increasing bone density and improving coordination/balance.
Another good jump exercise is jump squats. Learn proper jumping and landing techniques before progressing to full speed execution of this exercise.
Jump your way to the body you want!
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April Turbulence Training Testimonial of the Month
Submitted by Turbulence Training Blog
Here are some of the Turbulence Training testimonials we received in April.
“Been running for 6 months with minimal weight loss. Since starting TT, I have lost 10 lbs. in 2 months. A God Send. Thanks.”
Chris Schwartz, M.D.
Short, but sweet. For this testimonial, Chris wins a 1-Year Platinum TT Membership. It sums up the frustration so many people have with running and long slow cardio, and highlights the results you will get when you switch over to the shorter, more enjoyable Turbulence Training workouts.
Click HERE to get started with Turbulence Training
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“I’ve just finished my third week of Turbulence Training and I already see amazing results. I’ve been weight training for about five years, so I really thought I knew a thing or two. Then I found Turbulence Training. I quickly realized what a waste of time all those isolation exercises were and how much time I had wasted doing them. After my first TT workout, I knew this was something big. This was something that would change my life.
And in three short weeks, it already has. I now look forward going to the gym and knocking out my workout in less than an hour. I walk in with a plan, instead of walking around aimlessly trying to decide what to do next. Those days are over! My clothes are already feeling looser, and my waistline is shrinking. I didn’t even realize how much fat had slowly crept up on me, but once I started seeing such positive changes, I realized this was only the beginning. I can’t wait to see what the next few months will bring!”
Wilhelmina Seamans
“I got engaged about 4 months ago, and while getting in shape to look good in my dress and bikini on the honeymoon have been major goals in my mind since day one, to be honest I’ve been sort of putting off actually doing anything about it. I’ve always been active and went to the gym at least 5 days a week, but I’ve never been able to achieve the toned look I want.
I found the TT website and after reading about it I decided to try it out. I’ve only been doing the workouts for about 4 weeks now, but I alreay notice a difference in the way my clothes fit.
The structure of the workouts is what I love the most, because one thing I’ve always struggled with at the gym is not knowing what to do once I got there. I’d end up aimlessly lifting free weights until I got intimidated by the guys at my gym, then run on the treadmill for a half hour. But now I go in with a purpose, do three intense workouts a week, and I’m done in less time than ever. I love knowing that this plan will get me the results I want if I just stick to it. I know that if I follow these guidelines I can be exactly where I want to be by my wedding day! Thank you!!”
Jamie
“Hi Craig, I have not had much success in the past with shape and muscle definition to the lower part of my body. It didn’t matter what exercises I did; increase the weights, special exercise patterns, change exercises every 4-6 weeks, hundreds of squats. I did lots of cardio all done with strict nutrition of course; while I felt strong, energetic and healthy, my butt, legs and abs could never be revealed in a swimsuit, let alone a bikini.
I have to tell you I tried Turbulence Training in desperation and with trepidation. I tried this method because I liked Craig’s scientific evidence and proven-results track record. Also, because the method is endorsed by elite athletics, it was the extra proof I needed to start the program.
It works it works it works. I have more shape and definition in my legs and butt even the cellulite is less noticeable. It was amazing to shop for and try on bikinis it was more amazing to buy a bikini to wear on my holidays next month. I can’t speak highly enough of Turbulence Training. it also saves me time in the gym. I’m hooked.”
Suzanne George
Click HERE To send your Turbulence Training Testimonial
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Speed Up Your Cardio To Tone Up Your Body
Submitted by My Fitness Hut Blog
Remember this: cardio exercise doesn’t have to be aerobic! Aerobic exercise is an activity that is done continuously for more than 2 straight minutes (like treadmill and biking). If you want to tone up your body and look more athletic (but not too bulky), you should perform the majority of your cardio exercise using sprint intervals. Doing sprint intervals will activate your bulky fast-twitch muscle fibers to give you a more lean and toned body. Just take a look at an athlete who competes in a speed sport. Their bodies are “ripped” for a reason (most of their training is fast and explosive). Research has proven that the heart-health benefits of anaerobic exercise is superior to aerobic exercise.
Sprint intervals work this way:
Sprint with maximum effort for 1 minute and walk or jog for 2 minutes to recover. Do this for 20 minutes. You could start by running on a flat surface and progress to inclines. This type of cardio should only be done 2-3 days a week to avoid burnout and injuries.
A lower level of cardio intervals could be done this way:
Run at 75% of your maximum heart rate for 1 minute and then jog for 2 minutes to recover. Complete this cycle for 20 minutes increasing the intensity each time up to 90%. Intensity can also be increased by using an incline on the treadmill or increasing the resistance on the bike. You should vary your intervals each workout to keep your body guessing.
Burn more body fat with fast (anaerobic) cardio sessions!
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Happy Mother’s Day!
Submitted by Turbulence Training Blog
Happy Mother’s Day!
The best gift you can give yourself is to sign-up for your fr-ee
membership at http://www.ClubFYM.com
You’ll find so much social support there from other Moms who are
going through the same daily stresses, and they’ll help you find a
way to cope with the insanity of your day-to-day…
There’s women from all over the world sharing family food tips,
exercise tips, stress-beating tips, and basically, just helping
other Moms do the best they can…while still finding a little time
for themselves to stay fit and energetic.
Holly Rigsby, the host of ClubFYM.com is also putting together a
fr-ee “Makeover” program for all Moms.
Go here to learn more:
=> http://www.ClubFYM.com
It’s a positive place for Moms to get the support they need,
Craig Ballantyne, CSCS, MS
PS - If you are suffering from exhaustion, moodiness, or belly fat,
you need…
…A Mommy Makeover.
Treat yourself at:
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Fat Is Not Your Fault
Submitted by Turbulence Training Blog
Fat is not your fault…an interview with Natural Physician Dr. Bryan Walsh explores why some men and women have a hard time losing weight…even though they are doing everything right.
If that sounds like you, you have to listen to or read this interview!
1) Simple Nutrition Tip for Long Term Success
2) Exclusive “Fat Is Not Your Fault” Interview
3) New Big 5 Fat Burning Circuit Workout Videos Are Up!
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UNCOVER: The Simple Nutrition Steps for Success
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Everyone needs to improve their nutrition, even me.
And here’s the best way to do it.
Everyday, get up and challenge yourself to be just a little bit better than you were yesterday with your diet.
So if you only had 2 servings of vegetables yesterday, try for 3 servings today.
If you drank 6 cups of coffee yesterday, cut back to 3 cups today.
Did you breakdown, forget to prepare your lunch, and have a burger and fries today?
Well then, tomorrow pack your lunch of healthy sandwich an apple, and cut-up some vegetables.
A little better each day…baby steps…and your nutrition will have an amazing 12-week Transformation of its own.
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DISCOVER: The Hiddens Reasons Why You Are Struggling to Lose Weight
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Craig Ballantyne interviews Dr. Bryan Walsh as they cover stress, Poly-Cystic Ovary Syndrome, Cortisol, Self-Image, and many other hidden factors of weight gain and fat loss obstacles
Listen to the audio, or better yet, download the transcript here:
=> http://www.ttmembers.com/members/363.cfm
======================================
WATCH COOL VIDEOS: Big 5 Fat Burning Circuit Videos
======================================
These are up for TTMembers here:
=> http://www.ttmembers.com/members/department35.cfm
IF you aren’t a TTMember, we put a couple of videos up on Youtube
for you. Visit this link for the explanation on the Big 5 Fat Burning Moves:
Watch the Big 5 Barbell Circuit here:
=> Fat Burning Circuit
Let me know how you are doing on the TT forums.
Stay strong,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - You have until May 31st…
…to join the 2nd Edition of the Turbulence Training Transformation Contest. Get all the rules here:
=> http://www.transformationcontest.com/rules.shtml
And then post your Transformation in the forum at www.TTmembers.com
See you on the forums!
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Turn Coal Into Diamonds
Submitted by Turbulence Training Blog
Way back in March 2005, on a sunny spring morning in a beautiful training facility in a gorgeous Toronto neighborhood, I met with a new client - we’ll call her Anna - for her first real training session in over 10 years.
But there was a dark cloud over our heads that day…
As we went through so many basic bodyweight exercises, Anna grew more and more frustrated with each movement that caused her trouble and made her feel awkward and clumsy.
Too many years of inactivity had made basic movements difficult, even though Anna had been a great student athlete 25 years earlier.
No doubt you’ve had a client like that…someone who was frustrated by the “disconnect” between what her brain was telling her body to do and what her muscles were able to accomplish.
And what did I tell her?
1) To be consistent
2) To focus on improving every day
3) To follow a professionally designed program
4) To fuel her body with the right foods
5) To accept that things won’t change overnight, but that with time and persistence, she will succeed.
So start thinking small changes today turn into consistent habits for tomorrow that result in big transformations over time.
That is the key.
Just like turning coal into diamonds.
It takes time, but consistent pressure over time can work miracles.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training for Fast Fat Loss
PS - Not sure where to start?
Beginners should go to the main TT for Fat Loss book and start with the Introductory workouts.
More experienced folks, but not advanced, should start with the Intermediate program in the main TT for Fat Loss book. That should cover 90% of TT users.
Advanced folks can start with the Original Turbulence Training workout found immediately after the Intermediate workout in the main TT for Fat Loss book.
After you complete your first program, please continue through the rest of the workouts in the main TT for Fat Loss book in that specific chronological order.
Click HERE to get started with Turbulence Training
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Improve Your Balance With Proprioceptively-Enriched Exercises
Submitted by Name of Site
Have you been losing your balance (falling down, stumbling, etc.) more lately? Or, you say to yourself, “I’m not very coordinated!” It could be that you need to improve your balance by doing more challenging exercises when you workout! Kinesthetic awareness, or the ability to know where your body parts are in 3-dimensional space, is required for all movement. You can exercise to improve proprioception (joint and limb position sense) without using all of the fancy gadgets on the market today. Better proprioception brings about better balance and reduced risk of injuries. Balance training also improves your core strength.
Good balance exercises include:
1. One-legged exercises
2. Exercises performed on different surfaces
3. Exercises performed with eyes closed
4. Exercises on BOSU ball
5. Balance board exercises
6. Stability ball exercises
As you get older, balance becomes more of an issue. We’ve all heard of people breaking bones because of a fall. Start incorporating balance exercises into your workout routine!
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Big 5 Circuit Fat Loss Videos
Submitted by Turbulence Training Blog
New youtube workout videos for you. The first one is a couple of minutes long of me explaining the best 5 fat burning movements.
Click HERE for the top 5 fat burning movements
And the second is a tough barbell complex conditioning circuit that you can do for conditioning or fat burning. It’s fun, it’s way cooler than standing on a machine that doesn’t go anywhere, and it will sculpt your body a heck of a lot better than a crosstrainer, which crosstrains nothing by the way.
Click HERE for the Big 5 Fat Burning Barbell Complex Circuit
Visit 1800blogger to see all of our industry leading blogs.
3 Simple Fat Loss Rules
Submitted by Turbulence Training Blog
Another fat loss program question from Dr. Chris Mohr…
Q: If someone struggles to make dietary changes, what are 3 simple steps would you first recommend as the cornerstone of a solid program?
Answer:
Well, I’ll answer this looking at both nutrition and exercise.
1) You have to plan ahead - for both diet and exercise.
You have to plan your workouts. You have to plan your meals. You also have to plan to have solutions for the obstacles you come up against. Most people know they have to plan their meals, but they don’t realize they also need a plan for avoiding night snacking. So Plan!
2) Get more knowledge
Learn about what works for you. Record your food intake on a site like www.FitDay.com. Identify what foods keep you full and alert, and avoid the foods that do the opposite.
Also, track your workouts. Which ones give you results? What type of cardio is a waste of time? Etc.
3) Get social support
You need friends or family backing you up on this. Fortunately, if your “real world” friends just want to drag you to Pizza Hut, you can find help online, such as in the Turbulence Training Member’s Area where everyone is happy to help and support you on your fat loss journey.
But just remember - no one can do this on your own. Get social support!
See you on the forums,
Craig Ballantyne, CSCS, MS
Fat Loss Workouts for Overweight Men & Women
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How to Look 10 Years Younger
Submitted by Turbulence Training Blog
When I turned 30 a couple of years ago we had a boys night out, and went to one of those fancy dinner places here in the big city of Toronto.
Later that night, we met up with a group of young ladies, and one girl pulled me aside for a private conversation. When she asked me how old I was, I made her guess. And to my pleasant surprise, she guessed, “25″. She thought I was younger than she was!
These days, no one believes I’m over 28 - even though I’m turning 33 this month. And when I turn 100, I bet I won’t look a day over 87.
(PS - You’re all invited to my 100th birthday party…it’s going to be a blast! Details to come…in about 65 years).
I look young, I feel great, and I’m strong and fit thanks to the Turbulence Training Lifestyle.
And YOU can look and feel 5, 10, and even 15 years younger if you start eating and exercising with the exact time-saving methods I recommend in Turbulence Training.
Stop living the Western-lifestyle and do short, fat burning workouts with minimal equipment while cutting out foods from a bag or a box.
With Turbulence Training there are no extreme diets and no long, marathon workouts. TT is just a fat burning solution designed for men and women with today’s busy lifestyles.
Here’s what can happen when you decide that enough is enough and that it’s time to change your body…
Kristine Willis looked 10 years younger after only 4 weeks of Turbulence Training.
And Steve Hays lost 33 pounds and 10 years from his face in only 12 weeks of Turbulence Training.
Look how happy they are here…
=> http://www.transformationcontest.com/
Of course, who wouldn’t look happy if they lost all that weight and looked 10 years younger?
When you live the Turbulence Training lifestyle, you’ll look 5-10 years younger - at least. That’s my promise to you.
So even thou gh we’re another day older today, it doesn’t mean we have to look it!
Get started turning back the clock today,
Craig Ballantyne, CSCS, MS
PS - You only have until midnight tonight, Wednesday May 7th to get:
- The Bikini Ready Abs Workout
- The Advanced Kettlebell Fat Loss Workout
- The Troublespot Tune-up for Women Workout
- The Home Gym Warrior Workout for Building Muscle
- The Ab Index & Ab Sculpting Workouts
- All my bonus TT Workouts
- And 6-Months Fr-ee Membership to Turbulence Training
Click HERE for the Turbulence Training workouts & the limited time 10 Birthday Bonus gifts:
“By showing me an effective, efficient way to work out and supporting me along my journey I’ve begun to make changes in my appearance which have helped me my find my inner strength and confidence. Thanks to participating in the TT Transformation Contest I’m ready to take on new challenges and I’m no longer making excuses for not following my dreams.”
Kristine Willis
==> Click HERE for the Turbulence Training workouts & Bonuses
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Avoid Plateaus and Boredom By Varying Workouts
Submitted by My Fitness Hut Blog
Two of the most common complaints I hear from exercisers is that “I’m bored with my workouts” or “I’m not seeing any results from my workouts.” This could be due to a number of factors. For example, if you are not seeing the fat loss results you want, it could be that you are consuming too many calories (i.e., maintaining a caloric surplus). It doesn’t help to burn 500 calories during your workout if you later consume 1000 calories!
If you are getting bored with your workouts, then change it up! Varying your workout routine will also keep your body from adapting to the same old workout. If your body adapts to your workouts, you will not see much progress or you will plateau.
Here’s an example: Instead of doing your bench press or shoulder press on a bench, do the exercises on a stability ball. It will force your body to recruit more muscles to balance as you perform the lift.
Here are some other ways to change up your workouts:
Modes – foam rolls, sport beam, Pads, BOSU Ball, Discs
Body Position – prone, supine, side-lying, kneeling, standing, sitting
Extremities – two legs, one leg, two arms, one arm, staggered stance, rotation
Resistance – barbell, dumbbell, machines, medicine balls, tubing
Support – bench, stability ball, balance apparatus
Plane of Motion – sagittal, frontal, transverse
Change it up and challenge yourself when you exercise!
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Fat Loss Workouts for Obese Men & Women
Submitted by Turbulence Training Blog
Fat loss for obese people can follow the same Turbulence Training workouts that fat loss for advanced people will follow, but we just need to adjust the exercises and intensity. The principles remain the same.
We’ll use multi-muscle exercises. We’ll do them in superset pairs. And yes, we’ll even use interval training for this. It will be modified, but we can still do it.
Recently, my friend and nutrition expert Dr. Chris Mohr interviewed me on how an obese person can use Turbulence Training for fat loss.
Q: Craig, what do you do if you have an extremely obese individual who is totally inactive — is TT still the best recommendation?
Answer:
Yes, it still is.
I built the Turbulence Training system working with men and women from 14-75, and my experience included many obese men and women along the way, including men over 300 pounds and women over 225 pounds.
Provided their doctor approved them for exercise, we were ready to go!
So that’s why I’ve included the Introductory and Beginner Level TT Workouts in the Turbulence Training for Fat Loss manual. Any sedentary individual, man or woman, needs to start there.
In fact, the very first phase is performed with 90% of the exercises done lying on the ground. Users are shocked to see how hard LYING exercises can be…but they are the perfect blend of safety and intensity for overweight, inactive folks.
The perfect starting point.
That brings up one other thing…and the main point beginners need to understand is that NUTRITION is the key to fat loss in the first couple of weeks when they are getting back into exercise.
Folks will get more results from following your meal plans. That said, they need to choose an exercise program that will build them up for future training sessions…and that’s what my TT workouts do.
On the other hand, if inactive folks launch right into a serious cardio/endurance program, they’ll get a sour taste of the “Dark Side of Cardio” pretty quick, putting them in the Doctor’s office with overuse injuries.
So choose your fat loss weapons wisely when just starting out!
If you are a beginner, make sure to check with your doctor before starting a new diet or exercise program.
Safety first,
Craig Ballantyne,
Click HERE to get all the Time-limited TT Birthday Bonuses
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