Submitted by Got Strength? Blog

How you go about training for your body transformation is going to be quite variable.  Factors such as your current condition, age, training age, strength, and other training goals will all come in to play.  As such, I could give you a “stock” training program, but that probably wouldn’t do the job.  What I’m going to do is offer some guidelines.

*****Check with your medical professional before engaging in any exercise or diet program*****

*****Always remember to warm up well before starting physical activity.  A good warm-up will raise your body and muscle temperature, lubricate your joints, engage your central nervous system, and overall ready you for a workout.  If you don’t have time to warm up correctly, then you don’t have time to work out.  Warm-ups have been covered on this website as well as on a bunch of other places, so check them out*****

The Transformation Program

Ok, here’s where we get into it.  I’ll break it down by activities.

Steady-State Cardiovascular Activity

Ah, the old enemy.  Cardio!  We all hate it, and it’s very much fallen out of favor lately.  You know what?  Think about the biggest, leanest people on the planet for a second… bodybuilders!  What do they do?  A bunch of steady-state cardio!  You can make all kinds of arguments about genetics and drugs, and I admit that they do play a factor.  The fact remains that a lot of people have been getting lean, drug free, for a long time by doing cardio.

I’m not going to recommend the obscene hours spent on a treadmill like you’ll see in the gym.  What I will recommend is that you start or end six days of the week with 20 minutes of light cardiovascular activity.  This ideally would be a walk, but your situation might vary.  Nobody ever overtrained by taking a walk.  Here’s why:

-It’ll chew up calories.  Our 200 lb man will probably burn through about 150-200 calories in his walk.  Over the week that’s a bit over 1,000 calories from our total.

-The walking will help blood flow and recovery.  You’re not eating enough calories and carbohydrates to recover quickly from more strenuous exercise.  The light cardio will help improve your blood flow.  The improved blood flow will help remove damage from your muscles and bring nutrients to them, increasing your recovery rate.

-It will provide you with focus.  Get in the habit of doing something.  The more often you’re doing something, even a small bit of exercise, the easier it’ll be to focus on your goal.

Interval-Based Cardiovascular Activity

Here’s the fat burning cardio.  I want you to, depending on your interests, goals, and fitness level, to sprint or perform intervals on the treadmill, bike, Stairmaster, or rowing machine. 

This high intensity training will follow a schedule somewhat to the order of a light warm-up (about five minutes), followed by 5-12 intervals of as hard as you can muster for 20 seconds alternated with 40 seconds of light recovery.  Follow this up with a light five-minute cool-down.

If you’re not used to this type of activity it can be very intense.  Start with 3-5 intervals and try to add one every session until you hit 12.

This will be a fairly short session but it will burn fat for hours after your workout is over.

Perform 2-3 interval sessions per week.  I would perform them on days following High Carb days.  They work great for depleting stored carbohydrate in your muscles.  If you’ve just come off of a Low Carb day and are on a No Carb day I would avoid the Interval training, as you probably won’t have the gas.

Strength Training

Your lifting schedule will vary depending on your goals but focus on putting your heavy weight training sessions on your High Carb days when you’ll have the most energy.  The carbohydrates will be preferably sent to your liver and muscles for fuel and regrowing any muscle lost during the No Carb days.  This is what we want.

Focus on compound movements, preferably with reasonably short rest times.  I do want you to keep your training heavy as you’re going to maintaining that muscle that heavy training built.  If you start training with light loads then your body will quickly shed muscle mass that it feels it no longer needs.  That doesn’t do us any good!

There’s a quick run through the exercise program for a 12 Week Fat Loss Program!  I’ve enjoyed working on this and am more than willing to discuss it further.  Just send a comment below!

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Submitted by My Fitness Hut Blog

If you don’t know my general policy on supplements, here it is. Try to get the nutrition you need from food. Save your money on weight loss/fat loss supplements! Do the hard, smart work it takes to change your body composition.

So what about steroids and human growth hormone (HGH)? You don’t need either one unless you’re looking for a shortcut! I don’t ever recommend steroids or HGH for any client and I didn’t use either one as a former athlete or now. Again, do the hard, smart work that it takes to build a “natural athletic body.” It takes longer, but it will be “your natural athletic body.” And, your “natural athletic body” will stay with you long after your playing days are over. You’ll also be protecting your health.

With all the talk about some athletes using HGH formulas, you should know that your body naturally produces growth hormone. According to research, growth hormone in your adult body works great to produce the exercise results you want. Growth hormone elevations during exercise have been shown to decrease body fat and increase protein synthesis after exercise. Growth hormone helps promote tissue repair and muscle mass growth from lifting weights.

Invest in yourself and work hard!

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Submitted by Turbulence Training Blog

Fat Loss Success Story from Juan Ruiz, perhaps the greatest Turbulence Training for Fat Loss success story of all time…

In early August I found Turbulence Training, and signed up for the FREE Report - The Dark Side of Cardio. I have to admit, it peaked my interest. I was so disgusted with what I read; because it was so true. I couldn’t tell you how many hours I have wasted doing just cardio and staying away from weights just to watch my body stay the exact same.

I knew that I needed to get Turbulence Training. I knew that TT was going to change my life forever, I wasn’t wrong.

I also knew though that any workout program I used wouldn’t be successful if I didn’t change my eating habits. I started eating a low carb regimen, eating only complex carbs, and allowing myself a cheat meal once a month.

I started TT in August 2007, since then I have lost a total of 86lbs (it is now March 3rd, 2008).

I have never looked better in my life, I have never felt better in my life. For the first time in my life I have signed up for my first fitness contest. Never did anyone, let alone myself think that I, of all people would be signing up for a fitness contest.

I started this contest using the Original TT workout, after that I went into TT 2k3, and finished this contest with the 4 week Intermediate Body Weight program. In this contest I have had gains and losses; I have learned the benefits of fasting and how to fast properly. I have learned how to truly eat balanced meals and how to keep pushing myself when I have nothing else left to give.

I have also learned how to cope with injuries, and how to not let them get the best of you. I have been able to do most of this mainly because of the great people involved in this fitness contest. Their inspiring words have kept me honest to myself, and have helped me keep my head up when I just wanted to hang it down in defeat. I have learned that you may lose a battle here and there, but the war is far from over.

I have lost 3 inches from my chest, 4 inches from my gut, 3 inches from my waist, ¾ inches from my biceps, ¼ of an inch from my thighs, and 25lbs since starting this 12-week transformation contest. I am far from being done, and even when I finally hit my goal weight, my journey will not end there. My journey will last me a lifetime, everyday will be another day to strive for a healthier, more active me.

When I think about living this way for a life time, it doesn’t overwhelm me, I am grateful that my obesity didn’t cripple my body, that I still have a chance to reverse the side effects, and that I am healthy enough to go to the gym and use my body to it’s full potential.

Granted to win a prize in this contest would be sweet, but whether I win a prize in this contest or not, it doesn’t matter I already feel like a winner. Throughout this contest I have learned so many valuable lessons, and I have met some of the most motivational people one could meet. I am a lot healthier today than I was when I started this contest, and I have joined my first fitness contest ever; and I have stuck with it through the end.”
Juan Ruiz

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It’s been a “feel good” day at www.ttmembers.com today as we celebrated Juan’s success (as well as Mark’s and Andy’s).

More transformation success stories to come,

CB
Click HERE to change your life with Turbulence Training

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