January 30th, 2010
Hi everyone, here’s some great practical advice that can help you reach your fitness goals, enjoy.
If it’s January, it must be crazy time in the gym…and it must mean that every huckster out there is selling the magic potion to help folks lose the blubber.
Be very careful about “gurus” who make claims that sound too good to be true…after all, none of that stuff has worked in the past, why would it start working now?
It’s easy to get caught up in the latest “weight loss craze”, but it is essential for you to never stray too far from the basics.
The basics are what work time and time again. That’s how the TT Transformation Contest winners get such great results.
The 5 simple steps to success are:
1) Review your food journal.
Research shows that if you use a food journal, you should lose up to 3.5 pounds more than if you didn’t. Pretty simple, huh?
2) Use Fitday.com to see if your calories have crept up.
When people ask me how many calories they should be eating, I simply tell them to do three things.
- Go to Fitday.com and find out how many calories they are eating now. - Cut that number by 20% if they are not losing weight. - Improve the quality of their diet by eating at least 5 servings of fruit and 5 servings of vegetables each day (in addition to your other healthy foods).
The fat will fall off with this simple guideline.
3) Stop doing long, slow, boring cardio and switch to interval training.
Unless you are training for a marathon, a 10-K, or if you just love cardio more than life itself, there’s really no reason to do long, slow boring cardio.
Switch to shorter interval training sessions and you’ll get more results, have more fun, and do it all in less than half the time.
4) Review your workouts for best results.
In addition to your food journal, you should keep a workout journal. This will allow you to go back through your past workouts to find out which ones worked best for you and which ones you enjoyed. If you’re struggling now, I suggest returning to the program that gave you the best results in the past.
5) Include resistance training in your workouts to help you sculpt your body.
Look at your body as a sculpture…sure you might have a little extra plaster on it, but you’ll get that off fastest with nutrition, not long cardio.
So use nutrition to lose the fat, and resistance training supersets, like the ones in the world-renowned Turbulence Training program, and you’ll sculpt your body like a beautiful work of art.
If you’re ready to go sleeveless, to get a flat stomach, and even to show off your body at the beach, then you’re ready for the world’s most popular home-workout program, Turbulence Training.
As featured in Men’s Health, Women’s Health, Oxygen, Men’s Fitness, and even Prevention magazine, Turbulence Training and Craig Ballantyne’s fat loss tips have been used by millions of men and women all over the world.
And now you can try this legendary workout program for less than the cost of a fast food combo.
Click here to try out Turbulence Training for less than 5 bucks:<
www.TurbulenceTraining.com
Posted in Fat loss for Beginners | No Comments »
January 29th, 2010
Hi guys, I’ve got a great book to give away written by one of the real guru’s of the fitness industry Tom Venuto, so if you’re interested in getting some absolute top info for free send a reply address and I’ll send you the book its 62 pages long so its not a little fluffy piece there is real content in it. I’m applying some of what I learnt in it now to myself.
cheers Brendan
http://www.Beginner-Workouts.com
Posted in Beginner Body building | No Comments »
January 29th, 2010
Hi guys, Craig Ballantyne has put out another great workout that uses only your bodyweight give it a go, and be prepared to sweat!
Turbulence Training Fat Loss Bodyweight Workout
Did you know that you can get an amazing workout from ONLY bodyweight exercises…
…and that this workout can be done LITERALLY anytime and anywhere?
Check out this workout from Men’s Health and Women’s Health magazines fitness expert, Craig Ballantyne. It uses his world-famous Turbulence Training workout secrets to help you lose belly fat without equipment.
Warm-up Circuit – 2 rounds – Spend 15 seconds on each exercise. 1) Jumping Jacks 2) Bodyweight Squat 3) Pushups 4) Mountain Climbers 5) Prisoner Forward Lunges 6) Stickups
Strength Superset
1A) Toughest pushup for 30 seconds 1B) Toughest single leg exercise for 30 seconds per side - Rest 1 minute before repeating this superset
Water break – 2 minutes
Conditioning Circuit – 20 seconds per exercise 1) Prisoner Squat 2) Pushup Plank 3) 1-leg hip extension 4) Close-grip pushup 5) Side Plank - Rest 1 minute before repeating this circuit
Water break – 2 minutes
Final Circuit – 20 seconds per exercise 1) Split Squat 2) T-pushup 3) Prone Stick-ups 4) 1-Leg Deadlift 5) Squat thrusts - Rest 1 minute before repeating this circuit
Water break – 2 minutes
Stretching Circuit – 20 seconds per stretch 1) Hip Flexor Stretch 2) Glute Stretch 3) Chest Stretch 4) Hamstring Stretch 5) Shoulder Stretch - Rest 1 minute before repeating this stretching circuit
Done!
So much fun, and no equipment needed. You can do this at home, at the park, in your office (we won’t tell!), and even in a hotel room at a hotel – it no longer matters how bad the hotel gym is!
For more amazing Turbulence Training workouts, visit this website:
=>
www.TurbulenceTraining.com
Enjoy, Brendan Wild
********************************************************************
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December 1st, 2009
OK so you’ve decided to begin working-out, great you’re all keen and raring to go. What Next?
I’m going to assume that you’ve read my previous post and have decided on you Goals and have Written them down, and have seen a doctor for advice about beginning an exercise program. The next step is to investigate some programs that will help you achieve Your Goals. Or maybe you’ll join a gym and the gym will provide you with a program to follow but…. you don’t want to join a gym and exercise in front of others…yet. Perhaps you rushed out and bought some equipment eg dumbbells but don’t know what to do with them, or maybe you haven’t done anything yet you’re in Analysis Paralysis mode- too many options so you do nothing! Well lets move on from there right now!
Let’s get you onto a Beginners Workout , I’ll show you a few exercises
Group A If you don’t have any equipment yet
Group B Those of you who have bought a little bit of equipment eg Dumbells
OK some basics here Exercises are done in Sets, in your set you would do 10 Repetitions of the exercise eg Squats 3×10= 3 Sets of squats with 10 repetitions
Group A- Body Weight Exercises
Are a cheap option- your equipment goes with you everywhere- why not use it. Body weight exercises are a good starting point if you are a bit overweight and can help you gain a bit of confidence and strengthen up before graduating to some equipment, also if you travel with your job you can always fit in a workout.
Ok a simple body weight Beginners Workout would look like this:
Warm-up 10 squats, 30 seconds running on the spot and 20 jumping jacks have no rest between exercises have a 30 second rest and repeat once more then start workout. Please don’t skip Warm-up
Do a set of each exercise with only 30 seconds rest in between when finished all the exercises rest for one minute, have a sip of your drink, breathe deeply then repeat whole routine 2 more times. Note if you can only do it once or twice don’t worry work up to three sets of the routine don’t overdo it.
Exercise 1 Squats 3×10 (Does all of lower body)
Exercise 2 Push-ups 3×10 (Does all of upper body) If a full push-up is too hard instead of your toes rest on your knee’s until you’re strong enough to do full push-ups
Exercise 3 Plank 3×30 seconds (Does all abdomen) It the same position as a push-up only resting on your fore-arms-hold that position. You’ll feel that one!)
Exercise 4 Step-ups 3×10 per leg Start with a step of 6”/150mm work up to a step of 12”/300mm. Place front leg on step-step up using front leg to do most of the work, step down again using front leg to work hardest.
Exercise 5 Lying Hip Extensions 3×10 Lie flat on floor with your knee’s bent and feet flat on floor, Liff your hips off the floor by squeezing your butt (Don’t use your lower back at all)Hold that position for 3 seconds then slowly lower yourself down… almost touch the floor go again
Exercise 6 3×25 Jumping jacks finish with some cardio
Group B if you have bought some Dumbbells you can do the same exercises but on the Squat andStep-ups hold onto your dumbbells for extra resistance(Start light you can always add more as your strength and co-ordination increases) Plus we’ll add 1 more exercise in before the Jumping jacks, 3×10 bicep curls, so your workout will look like this-
Group B
Warm up 2x
Exercise 1 Squat 3×10
Exercise 2 Push-ups 3×10
Exercise 3 Plank 3×30 seconds
Exercise 4 Step-ups 3×10
Exercise 5 Lying Hip Extensions 3×10
Exercise 6 Bicep Curls 3×10
Exercise 7 Jumping Jacks 3×25
Ok go and schedule in a workout and do it.
Cheers Brendan
PS Please post any good execises you know as well
PPS Next post for Beginners after Muscle Gain
Posted in Beginner Fitness training, Cardio for Beginners | No Comments »
November 27th, 2009
Hi there everyone,
Just wanted to get a few tips out there to all you people about to begin an exercise program it’s easy to get all gung-ho and start lifting weights or running long distances without having a plan And I want people to start exercising and stick with it for life not be injured or put off in the first few weeks so here are some tips, some I’ve learnt the hard way, others I’ve read or seen. In no particular order-
* Have a plan or goal of what you want to achieve and write it down
* Research any program before you buy it has to fit your goals not the other way round
* Decide where you will exercise- gym or home
* Don’t spend a fortune on equipment. Do body weight exercises for a start if you want
* Always warm up before lifting. Eg skip rope, run on the spot, exercise bike
* Don’t lift too much weight for the first month make sure you’re performing the exercise correctly
* Mix in some cardio if you are weight training or some weight training if you are just doing cardio
* Don’t read too many books or magazines they will confuse you, stick to your original program
* Change your routine around after 4 weeks so you don’t get bored
* Plan a time to do your exercise into your schedule- stick to it!
* Don’t listen to negative advice/comments by friends or family it’s your body and your life!
* Allow at least a day between workouts so your body can recover- when beginning two can be better
* Eat good foods to help your body recover
* Work on your diet in combination with exercising it will bring results
* Cool down properly after a workout or run with stretching, your body will thank you tomorrow
* Drink heaps of water daily
* Just start today!!
That’s enough for today I’ll post some more another day reread the list and apply it to yourself it’s worth it at the start.
Cheers Brendan
PS Please post any tips you have for everyone to share
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November 23rd, 2009
Hi everyone,
A few days ago, fat loss author/expert Tom Venuto issued a bold challenge to hundreds of thousands of people…
Basically, he “called them out,” (but in a motivating sort of way, that is).
Tom was making an announcement about a new type of fitness transformation challenge contest that will run – get this – through ALL the holidays:
Thankgiving (US), Christmas and New Years.
He actually suggested that now is the BEST time to transform your body and that procrastinating until New Year’s is a pointless waste of time. If you wanted a better body, why wait, right?
He also said that he thinks its downright “neurotic” to believe that you can’t get leaner AND enjoy holiday food at the same time.
According to Tom, that is a catastrophic form of “EITHER / OR THINKING” which leads many people to procrastination or self-sabotage.
You can read more of Tom’s “call to action” here:
www.burnthefat.com
To say there was a “response” would be an understatement…
Tom’s blog had something like 500 comments on it when he first issued this challenge and he hasn’t even opened the contest registration yet.
He also hasn’t released the prize package list yet, but rumor has it, he is sending the overall winners somewhere tropical… a warm place to show off a hot new body in the dead of winter! Nice.
But if it wasn’t the prizes, what created all the buzz, then?
Well, Tom simply asked two questions in his challenge announcement:
(1) “Are you concerned about dealing with holiday food and drink temptations that might lead you to become one of the “holiday fat gain” statistics?”
(2) “If so…. DO YOU ACCEPT MY CHALLENGE TO GET IN BETTER SHAPE OVER THE HOLIDAYS?”
hundreds upon hundreds of people raised their hands and said, “YES, I accept the challenge!”
It became clear that what people need more than “another diet program” is MOTIVATION…. INSPIRATION… and a REASON WHY to get up, move, and change the things that need improving.
By providing a goal (a contest), a source of motivation (prizes and recognition), accountability (A forum with THOUSANDS of like-minded fitness enthusiasts to help you along) and expert advice (a place with coaching and education resources), THAT combination was the trigger that had so many people say YES to this challenge.
Maybe, if you too say “YES, I accept your challenge,” a fitness competition during the holidays could be an event that not only keeps you from gaining fat from the season’s indulgences, but could inspire and motivate you to achieve your best shape of the year, or even the best shape of your life.
I can tell you this: I’ve heard it myself from a lot of people; it’s reward enough to get through the “holidaze” in better shape than you began them; winning would just be the icing on the cake.
I agree. And I believe you CAN do it NOW – DURING the holidays – while enjoying the food and festivities (with balance and moderation), and you will NOT be one of the procrastinators who say, “I’ll start after New Year’s day.”
Tom’s Burn The Fat Inner Circle Will be “CONTEST CENTRAL”
===>
www.burnthefat.com
He just opened up a new challenge forum where ALL contestants and members will converge to post their before/after results, post their journals and all support each other towards an incredible “50-DAY-BURN!”
If you want to be a part of online fitness history and become a contestant in the first-ever 50 Day Burn The Fat Holiday Challenge, you will be instantly eligible for the contest and get access to the challenge forum when you join the inner circle:
===>
www.burnthefat.com
Another way to get started: Read (or Re-Read) Burn The Fat, Feed The Muscle.
If you don’t have this ebook yet, this is the classic manual that many people call the “bible of fat loss” – it’s a virtual roadmap for how to eat, train and get motivated to win a transformation contest or, simply get yourself in the best shape of your life
Get Burn The Fat
www.burnthefat.com
Anyone who already owns Burn The Fat, Feed The Muscle is automatically eligible to enter the contest, with no other purchase required.
Registration for the contest will open at the Burn The Fat Inner Circle on Thursday, November 19th. There may be some restrictions and the contest is void where prohibited by state or country law.
More details are coming soon.
you can read Tom’s Holiday Fitness Challenge call to arms, and get on the notification list about the contest prizes, rules and instructions by visiting this page:
www.burnthefat.com
To your best body transformation, while enjoying the Food and festivities of the holidays at the same time!
Posted in Beginner Body building | No Comments »
November 23rd, 2009
Hi Ladies, no I haven’t forgotten you, good on you for starting!
Women can tone and firm up muscles by using a weight lifting exercise routine.
Before you start throwing weights around, ask yourself what are my goals, become a ‘yummy’ mummy, run a marathon, compete as a fitness model, or just lose a few pounds and get some energy back into your life. Write your goals down, are they realistic, make sure that they are as nothing sucks enthusiasm out of you more than not hitting your goals, by missing workouts or cheating a bit on the diet, but if your new routine has you up at 5.30 am working out for an hour everymorning and eating like rabbit, chances are you’ll slip up and lose motivation. Start off small and steady, cut out having a treat everynight with your coffee, make some healthy choices in what you eat, fit into your life three 30 minute blocks where you can do your workout, do two 15 minute workouts if you need too, you just have to make it work for you. Try and fit some walking into your lifestyle too, we all need to be more active daily the health benefits are massive.
Don’t worry about turning into a female version of Arnie, women don’t have the genetics or testostorne for that to happen(well most of them) and even the ones who do still need to train for hours and hours daily, as do male bodybuilders to get huge. If you start off with light weights and only do 5-8 different exercises and only do 3 sets of that exercise for between 8-12 repetitions that will get you underway. You can buy a set of weights to use, new or 2nd hand it doesn’t matter perhaps for a start use a can of fruit out of the pantry as a weight and work up from there. The good thing about weight training is that its speeds up your metabolism which burns fat up, one pound of muscle burns up to 50 calories per day, and after a workout your body releases endorphins which make you feel happy and relaxed.
Another plus of working out is that it is great for strengthening your bones and ligaments which can be crucial to good health when you’re older, it helps with your balance and movement in general. When is the best time to do exercise, when you can fit it in, a lot of people try and do it in the morning, to get it out of the road, get the day off to a great start, the kids are still asleep but if you can’t do your routine till night time do it then whatever works. So whether its Fat Loss or muscle building your after, get going. Just get started!
Thats enough info for a start, I’ll be posting more details later and don’t forget to post comments or questions
cheers Brendan
Posted in Beginner Fitness training | No Comments »
November 23rd, 2009
Hi everyone,
I was looking thru some aricles that I’ve recieved and this one had some great advice for the Holiday Season in regards to eating and enjoying the food on offer at this time of year and being motivated to work out and reach our goals.
Its by Craig Ballantyne, I hope you enjoy it, don’t forget to post your comments
Title: 3 Secrets of Your Fat Burning Holiday Plan
Hi,
If you want to do the impossible and LOSE fat over the holidays, then this is going to be the most important fat burning tips article you ever read.
Losing fat and keeping the weight off over the holidays is easier than you think. And I’m going to show you exactly what you need to do to lose fat while enjoying yourself at big meals and parties over Thanksgiving, Christmas, and New Years.
There’s just 3 simple steps you need to follow.
1) You need to plan out your reward meals in advance. Remember, it is a big psychological boost to your fat loss program if you can still enjoy your favorite foods while transforming your body.
So here’s what you need to do. Simply grab a calendar and mark off the days when you have a big meal planned. Don’t forget, you get at least one meal per week when you can have whatever you want.
That means you can mark off Thanksgiving Thursday, and then your work holiday party, then your family Christmas dinners, and any other event you have planned. Once per week you get to reward yourself for doing such a great job with your program. So enjoy!
2) The second thing you need to do is plan out your fat burning exercises sessions in advance, so you know exactly what you need to do in order to free up more time for holiday parties, shopping, and merry-making.
Remember, you don’t have to do long, slow, boring cardio if you want to lose stomach fat. In fact, you have to do just the opposite. You need to cut your workout time, cut the time you spend at the gym, and just say NO to cardio and crunches. Both are a waste of your time – and that’s my Christmas gift to you – never having to do those silly exercises ever again.
Switch to the simple, bodyweight and home fat burning exercises in the Turbulence Training system. You’ll love how you can burn fat in the comfort of your own home in just a few short minutes each week.
3) Stay strong with social support. Now more than ever is the time of year when you need to spend time with your social support group. Make sure you are still checking in on the Turbulence Training member’s forum to get help and support on sticking to your fat burning plan over the holidays. You’ll get help from others all over the world to lose fat while everyone else at work gains weight.
So that’s all you have to do…just follow that simple 3-step plan of reward meals, planning, and social support, and you’ll lose fat over the holidays.
I strongly recommend you get the exact diet and fat burning plan from Turbulence Training from world=famous fitness expert, Craig Ballantyne.
Plus, with today’s special offer, you can try out the Turbulence Training Fat Loss System for only $4.95 for the next 21 days.
Click this link to try out Turbulence Training today:
=>
www.TurbulenceTraining.com
To your fat burning success over the holidays,
Craig Ballantyne
PS – Don’t forget…
The Turbulence Training System has a 60-day guarantee. If you aren’t 100% satisfied, just let Craig Ballantyne know and you’ll get every penny back.
Try out the trial offer!
www.TurbulenceTraining.com
Posted in Fat loss for Beginners | No Comments »
November 21st, 2009
Hi there, and thanks for looking at my site, as the name suggests it’s for beginners looking for work-out advice that they use to start on the road to fitness.
A bit about myself, my name is Brendan Wild, I’m 41 and have been active and exercising for most of my life, I played tennis and badminton when younger (still have a hit with the kids now). When I began working I started going to a gym, with a simple program which I stuck with for awhile and then I began to modify it because of all the magazines I was reading which showed me the latest exercise that would turn me into the next Arnie, as long as I bought supplement to go with it, and the next month it was a different exercise and different supplement. Sure I had a bit of growth and some strength gains but I was no Arnie. Now being older and hopefully a bit wiser, I can accept that I was never going to be the next Mr Universe, but what I can do now is look after the body I do have, 178cm and 80kg, and keep it in the best shape that I possibly can for my sake, my children’s sake and eventually their children’s sake. So one of the reasons that I’ve got this site up and going is to save you money, injuries and most importantly time, which is precious!
My catergories are listed in area’s of interest, so some of you will be wanting have muscle gain others work on their overall fitness training, so now is a good time to think about why you want to begin, and what you want to achieve by beginning to work-out, what is your motivation? How much do you want to spend money wise and time wise on a program or gym membership, or even a new pair of runners. Write down your goals, you’ll be amazed at how just writing them down is such a strong motivator, stick them on a wall or door that you’ll see often. Once you decide on what your goals are, check under the catergory that suits you best for great advice. I will be posting some great content on all sorts of catergories and I’m hoping that it will save you, a beginner, some time and get you working out to achieve your goals as soon as possibe! Don’t forget to post any tips or advice back to me either or importantly and questions you have in regards to anything exercise and if I don’t know personally I’ll find out and get back to you.
A quick word of caution if you are over 40 or haven’t been that active, and are looking to start the journey to fitness and muscle, please take the time to get a doctor’s check done before starting any program. I, myself get a check done every year now, just like a bit of a tune up and it’s good hearing the doctor say ‘no worries you’re in good shape’
How am I going to save you some time and hopefully some money? In a couple of ways, I’m going to post free information under the different catergories that I’ve found to be helpful to me, so that you can use it too. And I will get articles from some of the better, no, best exercise guru’s out there and post them for you to use as well, I’m also always looking for youtube video’s to post showing how to do exercises correctly and safely, and maybe the odd funny one. I’ve been looking at exercise and muscle building sites for about the last 10 years so I know which ones have stuck around and have consistent content, those are the guys whose info I’ll be posting. Because I’ve tried a bit of everything of the sites I’ll mention I do have their programs and will comment on how I’m going with them both good and bad points and results achieved! I’m not going to sugarcoat anything here I want good advice and so do you!
To your sucess
Brendan
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November 20th, 2009
By: Craig Ballantyne, CSCS, MS www.TurbulenceTraining.com
/>Men’s Fitness magazine recently asked me for 3 of my best fat loss secrets. Since most times the magazines just don’t have enough space to run my full tips, I thought I’d give you a more detailed explanation of my secrets here (plus a few extra bonus tips that I didn’t send to the magazine).
Secret #1 – Focus on burning carbohydrate, not fat, during your fat-loss workouts.
Sounds backwards, right? But not when you look at how I structure my workouts.
Remember that Turbulence Training focuses on resistance training and interval training. Both of these use carbohydrate as the main source of energy. So it’s obvious the workout is designed to burn carbohydrates during the training session.
I have no interest in you trying to train in your “target heart rate zone” for fat burning (aka – the fat burning zone). The whole idea of a fat-burning zone is an over-simplified idea of how the body works during exercise.
Leave the inefficient fat burning zone to the mis-educated trainers in the commercial gyms (that not surprisingly, also want to sell you a heart rate monitor so you can stay in your “fat burning heart rate zone”).
If you want to get the most results in the least amount of time, focus on burning carbohydrates, not fat.
Why do my fat loss workouts focus on burning carbohydrate rather than fat?
In order to burn more calories after the workout, that’s why. When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights.
I call this ‘Turbulence’. By any name it gives you the same results - maximum improvements in your body composition (helping you lose fat while gaining muscle).
Secret #2 – Use a range of repetitions in your strength training workouts.
In order to train more muscle fibers and burn more carbohydrates, I have clients use a range of repetitions within the same workout.
The Turbulence Training workouts now use 6, 8, and 12 reps per set in order to work the muscle the most effectively.
This will burn more carbohydrates and promote as much muscle growth as possible when you are keeping the calories low.
Secret #3 – Use the stationary cycle for interval training.
I choose the stationary bike for intervals whenever possible because cycling against a resistance can help maintain muscle mass.
Cycling against a resistance also allows you to perform a large amount of mechanical work, and that is a key determinant of the Turbulence in my training.
But please note: I don’t use low-intensity, fast pedaling ’spinning’ intervals as I’m convinced that the hard, resistance based intervals are more effective for fat loss. My clients only cycle against a strong resistance in their intervals.
And while I really like the bike, but there are many other ways to do intervals. Use what works for you, but if you are at a plateau, try the bike.
Secret #4 – Increase meal frequency
Okay, so this isn’t really a secret to anyone that has read about fat loss.
But a 2005 study from the American Journal of Clinical Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.
Combine an increased meal frequency with an increased protein and fiber intake, and you’ll see your body composition improve rapidly.
If you need more nutrition help, then you’ll love the new Turbulence Training Nutrition Guide for Men & Women – written by Dr. Chris Mohr, Ph.D.
See below for more details…
Secret #5 – My Synergistic Turbulence Training Workouts
My Turbulence Training Fat Loss workouts are fast becoming the most effective way to burn fat, build muscle, and get lean. The synergistic strength training-interval training workouts are efficient and effective – getting you in and out of the gym in under an hour.
Here are some tips that you can use for an advanced training phase. Use these advanced secrets for 2 weeks then return to your normal training schedule:
a) Add 10 seconds to each interval but maintain the intensity
b) Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening (if you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening)
If you are advanced, you can use squats, pushups, and bodyweight rows for your circuit.
If you are a beginner, you could use lying hip extensions, modified pushups, and stick-ups.
c) Add an extra set to each exercise in the first superset you do in each workout.
Again, use these three tips for an advanced fat loss period of two weeks, then return to a normal training schedule.
But always stick to the best fat loss nutrition plan possible.
If you have any other questions, just let me know.
Sincerely,
Craig Ballantyne Author, Turbulence Training
P.S. Big Nutrition Announcement!
The Turbulence Training Nutrition Guide for Men & Women – written by Dr. Chris Mohr, Ph.D., is ready for you.
Here are just some of the things you’ll learn from Dr. Mohr…
1) How to calculate your calorie needs (p. 6)
2) Calorie recommendations for obese individuals (p.7)
3) The 23 types of sugar (many hidden!) to avoid (p. 9)
4) The 20 whole-grain sources to fuel your fat loss program (p9)
5) Over 60 fruits and vegetables that should be added to your diet (p. 10)
6) The 16 protein sources you should select most often (p. 13)
7) Shocking trans-fat content of 18 common foods – find out which food is the deadliest in terms of fat content (p. 16)
8] The 9 Fat Sources you should select most often (p. 17)
9) Dr. Mohr’s 12 Rules for Fat Loss (p. 18)
10) The TT Nutrition Plan for Men (p. 19)
11) The TT Nutrition Plan for Women (p. 23)
12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)
Try Turbulence Training today:
www.TurbulenceTraining.com
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