Submitted by My Fitness Hut Blog

I just finished an intense 20 minute interval cardio session in which I burned about 300 calories. For those of you counting at home, that’s about 100 calories every 6.5 minutes. I could do this type of workout (and many do) or a variation of it every day. And, if I did this, my body would break down in short order. Even when I was at the height of my athletic mojo playing college ball, I still needed a day or two off each week to rest and recover.

You are no different. Don’t think that you are being smart, or tough, by working out every day of the week. You can be a “workout warrior” and still be smart about it. Trust me, your body will break down if you don’t treat it right. The cumulative effect of various injuries will take its toll on you. And, that could lead to chronic or degenerative injuries.

Chronic injuries can be caused by over-training, muscle imbalances and uncorrected postural deficiencies. Furthermore, muscle imbalances and postural problems are made worse by over-training. And, since chronic injuries come on gradually, you are more apt to “play through the pain.” Leave that attitude to people getting paid to compete. You need to take care of the only body you have.

Degenerative conditions can become non-reversible and many are associated with long-term joint problems. Sometimes, previously unrehabilitated injuries turn into degenerative conditions (such as low back problems, shoulder problems or knee problems). Some arthritic conditions are brought on by the cumulative effect of previous injuries.

Don’t underestimate rest and recovery during your exercise program.

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Submitted by My Fitness Hut Blog

All dietary fat (saturated, unsaturated, trans) has 9 calories per gram (meaning it is the most dense of the macronutrients). In contrast, carbohydrates and protein have 4 cal/g and alcohol has 7 cal/g.

If you’re trying to cut calories and burn body fat, eating more dietary fat won’t help you get there. Also, fat “burns in a carbohydrate flame.” This means that your body’s preferred source of fuel is carbohydrates during intense exercise (interval cardio or circuit weight training). Research and my personal experience as an exerciser and personal trainer proves that a combination of full-body circuit weight training (including bodyweight training) and high intensity interval cardio training is best for optimal fat-burning, muscle strength/endurance, cardio-respiratory health and bone density benefits. The body can’t use fat for fuel during high intensity exercise because there is not enough oxygen available.

Having said this, you need dietary fat in your diet (mainly the healthy fats). Fat is important for your diet because it helps you feel full and keeps skin, hair and nails healthy. You should limit your intake of saturated fats (usually solid at room temperature, such as butter, lard, poultry fat, cream, milk, cheeses, etc.) and trans fats (partially hydrogenated fats found in packaged foods and fast foods). Saturated fats and trans fats raise bad (LDL) cholesterol levels. Instead, increase your intake of unsaturated fats (they are usually liquid at room temperature, such as olive and canola oil). They also include unsaturated fat from such foods as fish, nuts, seeds and avocados.

Limit your intake of dietary fat to about 20% of daily calories. And, since fat is so calorie dense, it can help you eat less overall calories during the day.

Go blast the body fat in your next workout!

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Submitted by Turbulence Training Blog

Uh-oh, Jillian Michaels, one of the trainer’s on the hit TV show,
The Biggest Loser, mentioned Turbulence Training on her radio show
recently.

Did she trash it and bash it?

Find out what she had to say here:
http://turbulencetraining.com/Jillian_Michaels.shtml

See what one of the world’s top trainers is saying about TT,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - She also says something about me that’s not quite accurate…
I’ve corrected it here:

http://turbulencetraining.com/Jillian_Michaels.shtml

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Submitted by Turbulence Training Blog

Here’s a success story about the most deceptive exercise of all time…the Stick-up. Looks so easy, but for so many desk jockeys, its one of the hardest exercises to do…

***********
Dear Craig,

I am writing to extend my deepest gratitude for your YouTube video on Shoulder Mobility Exercises.

Click HERE To watch the video

I have suffered for 10 years with a painful right shoulder which I have always attributed to my extensive computer work.
However, all the changes I’ve made in the ergonomics of my desk and mouse arrangement have done little or nothing to relieve my pain. Even giving up the computer completely doesn’t provide any real relief.

One chiropractor told me it was a rotator cuff injury, but none of the exercises or manipulations have ever done anything for me. The past year I’ve been thinking I should really get serious about treating it, and was considering (with much trepidation) starting the process of doctor visits and medical tests to find out what’s really wrong.

Well….all that changed this week. I watched your video Sunday night, and tried the “stick up”. I supposed I shouldn’t have been surprised at my inability to place my wrists against the wall. I couldn’t get either of my hands within 6 inches of the wall, and my right arm was much worse. Lifting my arms over my head was pretty much impossible.

As I slowly tried to move my arms up along the wall, I had a nagging fear that I would rip something in my shoulder, and cause myself further injury — but at the same time, I could feel the muscles in my upper back saying “YES!” I just knew this was something I needed, so I have continued to work on it this week, doing all the exercises on the video as best I can.

Since I quickly discovered that my shoulders and upper back were as tight as a drum, I decided to use gravity to help me stretch out the muscles and ligaments. I lay on the floor (knees bent) for about 30 minutes a day (more when I can) in the “stick up” starting position, with my elbows at right angles, trying to relax and stretch out my upper back and shoulder muscles until my wrists could touch the floor.

I’m also working on the “stick up” maneuvers while lying on the floor, trying to keep my elbows and wrists touching the floor. This was completely impossible at first, but improved even before my first “floor session” ended. It’s not easy — in fact, it
hurts! But it’s a good hurt. I know it’s leading toward healing.

Unbelievably, I saw a 50% improvement the first day AND an obvious increase in my shoulder’s range of motion!!! I got excited, and tried holding a little wrist weight in my hand (it weighs less than a pound, but it’s enough to add a little pressure beyond just gravity, and I don’t have to work any other muscles to hold it up or slow down the pressure on my shoulder). I noticed further improvement, so the next day I added another wrist weight, along with additional stretching and rotation and more of your exercises.

Today, I was able to use ankle weights (much heavier) and got my wrists and elbows ALL THE WAY flat to the ground!!!!

To make a long story short, as of the end of today’s floor session — after just THREE days of this — I can now get the back of my wrist to touch the floor without any weight in my hand!!! I can almost do the “stick up” on the floor, and I’ve got about 50-75% better range of motion when I attempt it on the wall, compared to the first day I tried it.

Even better, I have had several situations where I would normally have to tell one of my kids “be careful, that’s mommy’s hurt arm” — but I didn’t have to say it. That “early warning” sign of pain and stiffness (that normally causes me to protect myself from further injury) was GONE.

I am stunned. I never considered that I could rehab out of this after so many years of pain, two chiropractors, glucosamine, ibuprofen, etc. I was anticipating surgery or a lifetime or pain (and possibly both!). But in THREE days I’ve had my first real improvement EVER, as well as a measurable goal to work toward (the “stick up”!).

I still have a long way to go for total rehab, but if this can happen in three days, I’m truly optimistic for the first time in 10 years.

I hardly know what to say — Thank You isn’t nearly enough, but I guess it will have to do.

Marci

**********
No problem! While we usually focus on fat loss here at Turbulence Training, we’re happy to do whatever we can to make everyone move and live a little better.

Use bodyweight exercises to burn fat and move better,

CB
Fat Loss
High Intensity Interval Training

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Submitted by Turbulence Training Blog

Here’s an out of the ordinary Turbulence Training testimonial from another trainer using the Turbulence Training fat loss workouts with their clients…

“I met you at a seminar in Chicago w/ Grasso, Latif and Osar. Have loved incorporating your TT workouts personally and w/ my clients as well. Great results in less time!

My name is Christi Smith. I am a trainer that coached a team through a contest to “Turn Back the Clock”. Turn back the clock meaning lowering your age through our Polar Body Age Assessment Test.

The purpose of the test was not to just lose weight on the scale but to also lose body fat, increase VO2Max, increase flexibility, and increase bicep strength. Those things were included in the test to help each member “Turn Back their Clock”.

Time was limited with the 5 members on my team. We had 6 weeks to turn back the clock as much as possible. So I immediately put into place the Turbulence Training system bcse I know it is the “best bang for your buck”.

Each of my team members got 2 TT wkouts to do, 3 x’s per week w/ a TT Interval wkout for cardio. On early Sunday mornings we got together to do core work and another cardio of intervals.

We took it a bit further in labeling our TT intervals. Craig, you have mentioned that Turbulence Training is like an airplane experiencing turbulence and that it takes the plane alot of energy (calories) to get that plane back to normal. Just like
the body needs after a TT workout, plus increasing metabolism.

So we labeled our TT wkouts after tornadoes (I was flying once and we flew over a tornado and had horrible turbulence)…….so we labeled our TT workouts F1-F2-F3-F4 (after tornado strengths) or HURRICANES! We had a blast labeling our intervals! I would always ask them, “what are you felling now? F3, F4 or Hurricane?” If they could respond
they would yell out their number!

Our team lost 20 years in 6 weeks (one girl lost 8 years total) and we got 2nd in the contest. All of my team members are now younger biologically than their chronological age.

It was a blast to use your TT workouts and especially to see results in only 6 weeks. Our team was in and out of the gym quickly and had more time to play. Other teams spent hours in the gym, watching them do long, slow cardio wkouts!

My team keeps asking for more now even though the contest is over; they of course want to do more!

Thanks for the Turbulence Training system. It really simplifies things and the results are amazing.”
Christi Smith
Pro-Motion Sports
www.pro-motionsports.com

Thanks Christi, keep having fun with those fat loss workouts,

CB
Fat burning Turbulence workouts
Join the NEW TT Forum HERE

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