Beginner- Workouts

Hi guys,

Maximize your Muscle is open again but closing tomorrow (Friday US time)at 12pm so if you want to blow your limitations away to another galaxy you need to grab this program. Its the e-version this time so everything is sent via email to you so you will have no waiting, there’s also the $1 sign up again so you can try it out and decide after your muscles recover.

www.VinceDelmonteFitness.com

Hit the link above and at least check it out, I am.

cheers Brendan

Hi guys, here’s a quick but very effective workout that only takes 5 minutes, you can do extra sets if you have time or your abs can handle it, you could do this workout once in the morning and again at night if that would work for you. It is also a great finisher after your normal workout, just the thing to give those abs a final going over . Again this is a fantastic little workout without weights  as no equipment is needed and it can be done anywhere, and costs you nothing but sweat.

If you love bodyweight workouts and bootcamp programs, I’m going to
give you a NO-equipment, bodyweight-only 5 minute circuit you can do
anytime, literally anywhere. It’s perfect for your bootcamp classes.

It’s perfect and doesn’t require you to haul around any bulky
equipment around to your sessions.

- Do each exercise for 30 seconds.
- Do NOT rest between exercises.
- At the end of the circuit, rest 30 seconds before repeating one
more time.

1A) Spiderman Climb or Spiderman Pushup
1B) Side Plank (30 seconds per side)
1C) Cross-Body Mountain Climber

Keep those abs “braced” and have FUN!

For more NO-equipment, bodyweight only ab circuits and bootcamp
workouts, go to  =>

www.TurbulenceTraining.com

There you have it short and sweet, but a very good workout nonetheless, go and do it now!

cheers Brendan

HI guys just thought I’d put up this article from the Turbulence man Craig Ballantyne, about his latest Bodyweight workout program it sounds great. And Bodyweight workouts are fantastic as you can do them anywhere because you are the equipment, at home, in the park, maybe at work at lunchtime, you name it, its up to you!

I’m going to post  a video showing part of the program tomorrow below I’m will have a link that you should click on and check the program properly, you owe it to yourself to at least do that and see how eay it is to get a world class program for yourself to use at your convenience.

What the heck is Bodyweight Cardio?

It’s a fun fat burning workout program that you can do at the park
or in the comfort of your own home without equipment.

If you’re sick and tired of boring cardio, or if you’ve even had
enough of traditional interval training, these new bodyweight
circuit programs can be used to replace both of those fat burning
workout methods.

You can also replace your entire workout program with the bodyweight
cardio program, because it combines bodyweight strength training
with muscle endurance to give you a complete lean body workout.

After all, it often feels like there just aren’t enough hours in the
day. Between work, family, appointments, and unexpected time-zappers,
it’s hard finding time to squeeze in a quality workout.

And it’s even more difficult to workout when it involves navigating
through rush hour traffic, dealing with annoying people and dirty
machines in the gym, and following a program that isn’t making even
the slightest dent in your belly fat.

It’s frustrating, exhausting, and most importantly, wastes your
precious time!

What you need is a fat burning workout that you can do ANYWHERE -
including the park, your backyard or even in a hotel room. With your
busy lifestyle, you need a no-equipment workout that will help you
burn fat as fast as interval training on a treadmill.

Fortunately, I’ve discovered the perfect program…

Turbulence Training Bodyweight Cardio 3

This no-equipment, anywhere, anytime workout system has already
helped thousands of other men and women to burn fat and sculpt their
bodies.

In this program, you’ll get:

- 4 challenging, ZERO equipment workouts that will tone your body in
ALL the right places

- NEW exercises GUARANTEED to burn more calories all day long

- Fun workouts you can get done quickly

- Fat-blasting workouts you can SUBSTITUTE for interval training
and cardio workouts (No treadmill? No problem!)

- PLUS, you’ll get the never-seen-before 5-Round “fat burning fight”
workout that will ignite your fat-burning hormones

One of the most critical elements to your fat loss success is
finding a workout program that fits into your lifestyle, and with
the flexibility of Turbulence Training Bodyweight Cardio 3, things
just got a whole lot easier.

www.TurbulenceTraining.com

Hi guys, long time no post. Been super busy with work and looking into a few things but I’m back with a great article on Nutrition Myths or busting them anyway! It’s by Mr Turbulence, sure I put a lot of his articles up but the content and knowledge that he gives away is fantastic, and even better gets real results. Read the article then click on the links that take you to Craigs simple nutrition page where you can find out how easy and cheap it is to eat correctly, that will get you the body and fitness level you desire. Read on

By Craig Ballantyne, CSCS, MS

www.TurbulenceTraining.com

Ready to crush some nutrition myths?

I get extreme nutrition questions all the time. In fact, just
yesterday I was asked about whether it was bad to eat carbohydrates
and protein at the same time. I can’t stand that type of obsessive-
compulsive thinking. There’s no reason to be worried about that kind
of tiny detail.

So here are two nutrition myths I crushed while down in California
hanging out with friends and celebrating my buddy Bedros Keuilian’s
birthday down over the weekend. (By the way, by ignoring these
myths, I ate amazing meals and still didn’t gain any fat!)

Myth #1) You can’t eat late at night

I blew that one out of the water on the first night I arrived. My
flight from Toronto to Orange County was at 6pm Thursday. I ate
before I went to the airport, and then aside from a few almonds on
the plane, I didn’t eat until I arrived at 8pm California time.

So that’s 5 hours past my normal dinner time.

But “nutrition experts” are going to tell me I can’t eat now?

They are going to send me to bed without any supper?

Who do they think they are, some kind of evil villain from a Mother
Goose nursery rhyme?

Some type of wicked step-mother nutrition witch, or something?

Well, I’ll have my dinner whenever I want, thank you very much. And
if that means eating at 9pm, then that’s when I’ll eat.

The bottom line: It’s not WHEN you eat, it’s HOW MUCH you eat.

By the way, just to horrify these so-called nutrition experts even
more, I even ordered a pizza when I ate at 9pm last Thursday. Then
again, I ate dinner with Mr. Cheat Diet, Joel Marion…

Myth #2) You must use protein shakes if you want to lose fat/gain
muscle

Survey says, “Wrong!”

There has never been a scientific study showing that you’ll build
muscle or burn fat better if you eat more than 1.8 grams of protein
per kilogram of bodyweight.

That translates to LESS than one gram of protein per pound of body
weight.

So yes, it’s fine to round up to one gram per pound, BUT that ONLY
works if you are relatively lean.

If you are more than 20% fat, you do NOT need anywhere near one
gram of protein per pound of bodyweight.

Let’s say you’re a 175 pound guy or a 145 pound woman with 20% fat.

At most, you’ll need one gram per pound of LEAN body mass (that’s
your total weight minus your fat weight).

So our man would need 140 grams of protein and our female would
need 115 grams of protein per day.

That is SO EASY to get through REAL FOOD that you don’t need to
suck down the “swill” that nutrition stores sell you (aka – protein
powder).

Just check out how much protein you get from REAL food:

   * One cup of any dairy product = 8-10 grams of protein
   * One ounce of meat = 7-10 grams of protein
   * One ounce of fish = 6 grams of protein
   * One egg = 7 grams of protein
   * One cup of kidney beans or black beans = 15 grams of protein
   * One tbspn peanut butter = 4 grams of protein
   * One slice of bread = 5 grams of protein (!)

So you see, you don’t need bad-tasting powders when you can eat
real, delicious foods for all your protein needs.

Instead, keep your nutrition SIMPLE. Focus on whole, natural foods
and limit high-calorie, high-sugar foods to just a couple of treats
per week. Combine that with your favorite Turbulence Training
workouts and you’ll lose fat fast.

There you go some great info on how to get your protein intake up and flying with some simple foods and they are not expensive at all or hard to prepare. So if you want to get that Six Pack out from under cover start eating the right foods, you will find all the info you need in Craig’s Simple Nutrition guide, click below and check it out at least.

www.TurbulenceTraining.com

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Cheers Brendan

Hi guys, hope you had a great weekend, trained hard, stuck to your diet plan and enjoyed yourself. I’ve got a vid from www.VinceDelmonteFitness.com its a bit longer than normal but has some good advice in it and some top exercises to really boost your metabolism and burn that fat!

There you have it the Magnificent 7, great exercises using compound movements lots of your body involve in each exercise, great for boosting your metabolism and melting off that unwanted fat. All those exercises are easy to perform at your gym,  home gym or even with barbells and dumbells if thats all the equipment you have. Obviously you’ll need to warm up properly before trying any of the movements, using correct form as demonstrated by Vince, then stretch and cool down afterwards. I like Vince’s video’s as he doesn’t mess about he explains the exercise and the benefits and then shows you how to perform it properly including the breathing out, grips, arm positions, back positioning etc. 

www.VinceDelmonteFitness.com

I hope you enjoyed that video, if you want to see anything else just ask and I’ll find it for you.

Cheers Brendan

Hi guys, here’s another article from By Craig Ballantyne, CSCS, MS Author, Turbulence Training www.TurbulenceTraining.com

Showing how by simply substituting one exercise for another you can get a great workout for free by just doing Bodyweight exercises, no need for benches, barbells or even dumbells for a start just use what you’ve got, yourself. In the article he does mention b/bells and d/bells for some exercises and thats great if you’ve got them use them, but if you don’t read thru and you’ll find an effective bodyweight exercise in there that you can use for pretty much every bodypart, get going! No excuses now!

The truth is that sometimes you just won’t have the equipment, space,
or strength to do some exercises in Turbulence Training.

Fortunately, there’s GREAT news about that, which I realized last
week while writing up a new exercise column for Men’s Health magazine.

And the GREAT news is this:

Almost every single TT exercise can be substituted by an equally
amazing exercise from my repertoire.

So let’s go through a huge list of exercise substitutions. This will
be perfect for you to print out and keep with your TT program or in
your workout area.

Exercise Substitutions

1) To replace Squats, you can do:

1-leg hip extensions
Step-ups
Deep Step-ups
Split squats
Reverse lunges
Forward lunges
Bulgarian split squats (with back foot elevated on a bench)
Reaching lunges
1-leg deadlifts
1-leg squats (use bands or straps for assistance if necessary)
1-leg squats standing on a bench

By the way, if you are using dumbbells for squats or lunges and you
find that the weights are too heavy to hold, you can switch to a
barbell if you have access to it.

The only reason you don’t see barbell exercises in the TT programs
are because most TT readers exercise at home with dumbbells.

2) To replace Deadlifts:

The only “direct replacement” is dumbbell squats.

Otherwise, just replace deadlifts with a superset pairing of any
lower body exercise paired with a row.

For example:

Barbell lunge supersetted with a DB row
Stability Ball Leg Curl supersetted with Inverted Row

3) If you have sore knees and need to replace lunges:

First, see a doctor and have them diagnose the problem. Second, see
a therapist and have them treat the issue. Third, see a trainer and
have them assess where you need to work on flexibility and how you
can include some “knee-friendly” exercises in your workout program.

These exercises include:

Lying Hip Extensions (also known as Lying Hip Bridges)
1-leg Hip Extensions
Lying Hip Extensions with your feet on the ball
Stability Ball Leg Curls

4) To replace Bench Presses or Dumbbell Chest Presses (of any kind),
  you can do one of these:

Pushups
Close-grip pushups
Decline pushup
Elevated pushups
Off-set pushups
Pushups with your feet on the ball
Pushups with your hands on the ball
Pushups with your feet on the ball and hands on the bench
Suspended strap pushups
Spiderman pushups
Spiderman climb pushups
Pike pushups
Dips
Decline close-grip spiderman pushups

By the way, if you have dumbbells but no bench, you can replace flat
dumbbell bench presses by lying on the floor. And you can replace
incline dumbbell presses with standing 1-arm dumbbell shoulder presses.

5) To replace any kind of row, here are alternatives:

Dumbbell rows
Dumbbell rows with elbows out
Dumbbell chest supported rows
Barbell rows
Inverted rows
Underhand grip rows
Seated cable rows
Renegade Rows (with flat dumbbells or kettlebells)
Dumbbell rear deltoid raises
Rows with TRX or blast straps
Chin-ups (these are done with an underhand grip)
Eccentric chin-ups
Sternum chin-ups
V-grip chin-ups
Pull-ups (these are done with an overhand grip)
Eccentric pull-ups
Sternum pull-ups

And in place of pull-ups or chin-ups, you can do:

Dumbbell rows
Dumbbell pullovers
Underhand grip pulldowns (kneeling) – replaces chin-ups
Overhand grip pulldowns (kneeling) – replace pull-ups
Assisted chinups/pull-ups using machine

However, if you have absolutely no equipment (i.e. no dumbbells, no
barbell, no cables, no straps, and no bar) then unfortunately there
is no way to train your upper back. The best you can do is to add a
lot of prisoner squats, prisoner lunges, stick-ups, and WYT’s to your
bodyweight program.

6) To replace dips, you can do:

Any version of close-grip pushups
Dumbbell floor presses
Dumbbell close-grip presses
Close-grip bench press

7) To replace dumbbell split squats, you can do:

1-leg lying hip extensions
Bulgarian split squats (use higher reps or the 1 & 1/4 rep method)
Split squats with your front foot elevated 4-6 inches
1-leg deadlifts
1-leg squats (holding straps or cables for assistance)
1-leg squats standing on the bench
Step-ups
Deep step-ups
Reaching lunges

(NOTE: For many exercises, including pushing and pulling too, you
can play around with the 1&1/2 rep style – lowering to the bottom
position, coming halfway back up, and then lowering again, and then
coming all the way back up.)

Please forward this list to your friends or print them a copy.

To your success,

Craig Ballantyne, CSCS, MS

www.TurbulenceTraining.com

There you have it, just print off a copy and keep it handy, if you’re looking for a workout its on the list, if you’re looking for an exercise its on the list, use the list and enjoy.

Cheers Brendan

Hi everyone, I’ve got a long article by: Craig Ballantyne, CSCS, MS www.TurbulenceTraining.com and whilst its long, its good, very good. And I’ve waited a couple of days before posting it up here, as the weekend is important as you’ll see as you read on. I think this is one of the best articles you’ll see anywhere because it spells out exactly how to change your life, to the one you want via changing your eating habits, changing your meal habits and changing your training habits if you can grab hold of that and do it, you have changed your fitness life, which dramatically changes your whole life. I’ve got several drafts of various parts of this article but Mr Turbulence has beaten me to the punch and put it all together in the one post and done it well. I will be putting the planning of  meals and eating habits to use over the weekend because I know thats where I fall down meals I try to wing it and it doesn’t work consistently for me, so planning out my weekly meals will be essential to me hitting my targets.  So read on and if you haven’t tried Turbulence Training, give it a go, I love it short and to the point with lots of variation, and you feel it

Last Friday I stopped by the house of an ol’ college buddy to meet
his fiance and new baby boy. He’s getting married in 5 months time
and we had to have a serious chat.

You see, he’s gained 25 pounds since birth of his son. He really
fell off the wagon. But he’s taken the first and most important step
by admitting things have to change and so we sat around for over 2
hours in his backyard on a beautiful day and hammered out this plan.

I could have wrote a 5-month plan, but I wanted to fast-track his
results – and YOUR results – because research shows people who start
losing fat quickly get better long-term fat loss results as well.

So here’s your complete 14-day FAST-TRACK guide to fat loss (if you
like it, please forward it to a friend or print them off a copy too):

Day 1 – Stop Everything to Plan, Shop, & Prepare This Meal Plan

I hope you’re reading this on Sunday, because I want you to plan,
shop, and prepare today. If it’s Monday, skip your workout and do
this instead – its THAT important.

And I don’t just mean planning what you are going to eat for dinner.
I mean planning what you are going to eat for every meal for the
next 2 weeks.

Don’t tell me that’s too hard. After all, most people with lean
physiques stick to a relatively similar diet for 90% of their meals
and then enjoy a random cheat/reward meal 10% of the time.

So your schedule might go like this:

Breakfast – 2 eggs, 1 slice rye toast, 1 apple, Green Tea, fish oil

Snack – 1oz raw almonds, 1 pear, Green Tea

Lunch – Grilled chicken/salmon or black bean salad with spinach,
       onion, peppers, mushrooms, etc., 1 banana or bowl of cherries,
       2 cups unsweetened iced tea with lime or lemon

Snack – Unlimited raw vegetables and hummus

Dinner – Protein and vegetables and fruit…so this could be a small
        piece of steak, chicken, or fish, along with your favorite
        vegetables, and a bowl of your favorite fruit.

        Or it could be the veggie dinner I had last Monday of
        quinoa with red pepper-cashew sauce and avocado wrapped in
        kale leaves.

        Or it could be wild rice with beans and avocado and salsa.

That schedule won’t change much, with the exception of a slight
variation in your main course at dinner, right? And then once per
week schedule a meal of your favorite food.

Everyone can stick to this plan for 14 days, and this tip alone will
help you lose 5-12 pounds of fat in just 2 weeks. And this is also
how you’ll need to eat for the rest of your life. It’s not hard, it
just requires a little practice. Keep at it and never, EVER give up.

Alright, so to review, here’s your 3-step guide to Day 1.

i) Plan your meals.
ii) Shop for the food.
iii) Prepare the food (cut everything up, put in the proper trays,
    cook food if necessary, and get it all packed up for work)

In addition to planning out all of your meals, you must also start
keeping a food journal (you could do it online too), because studies
show that keeping a food journal will help you lose fat faster.

Next, make sure you do 60 minutes of activity today AND take a
“before” photo along with your weight, body fat (if possible), and
measurements of your waist, hips, arms, and thighs. Continue to
weigh yourself every other day, as research shows that frequent
check-ins lead to greater weight loss.

Day 2 – Attend An “Online Turbulence Training Seminar”

You must set EVERY workout and activity session as an appointment
with yourself that you must keep – just like a doctor’s visit. Let
nothing, except real emergencies, come between you and your workouts.

Today you’re going to do a Turbulence Training workout.

Now if you are currently using long, slow, boring cardio to lose fat,
stop that bad habit immediately and switch to Turbulence Training.

If you need to learn more about TT, watch my free videos on youtube
where I explain Turbulence Training and interval workouts. While you
are there, look up my “Diet vs. Exercise” video series to see why
diet is much more effective for fat loss than cardio.

If you are a beginner, please start conservatively. But if you have
been working out for a while, the next 3 weeks are your time to step
your workouts up a notch.

Day 3 – Write Your Way to Fat Loss

First, you must schedule 60 minutes of easy to moderate activity.
I’ll talk about that in a second, but you can do anything from a 60
minute walk, a yoga session, a light bodyweight and stretching
session, an hour of playing with your kids, or playing an easy game
of your favorite sport. Don’t go too hard, but stay active.

You must also carve out 30 minutes to sit down and write out 3 short
term goals and 3 long term goals. Write down EXACTLY what you want
to accomplish in these 14 days. After that, write down what you
want to accomplish in the following 90 days.

Once you’ve done that, you’re going to prepare a contract with
yourself promising to take the steps necessary to achieve these
goals. Sign the contract and review it everyday to keep you on track.

Day 4 – Recruiting Day

Today’s another TT workout. Make sure you are using a professionally
designed structured and proven fat loss workout, rather than just
“winging it” or using long slow cardio for fat loss.

You’ll also spend time today recruiting for these 3 components of
your fat loss social support team:

- Nutrition buddy
- Workout partner
- Fat loss forum accountability buddies

Research shows that recording your nutrition in a food journal and
having someone review your meals increases your chance of losing fat.

Another study found that if you workout with a partner who is losing
fat, then you’ll have a greater chance of losing fat as well.

And finally, a third study found that the more often subjects
checked in to an online fat loss forum (like the TT Member’s forum),
the more likely they were to lose a lot of fat.

Get your team together and you’ll get more results – faster.

Day 5 – The 60 Minute Solution

Why am I telling you to get 60-minutes of activity on your off days
from TT?

Well, to be honest, I do NOT expect you to burn massive amounts of
fat with easy, off-day activity.

However, every minute you spend moving, you are NOT snacking! I know
the biggest problem you will have is your diet. So instead of
snacking in front of the computer or TV, spend your free time away
from food. That’s the simple secret to the 60 minute solution.

So get 60 minutes of activity on Day 5.

Day 6 – The Challenge

Your 3rd TT workout needs to be a challenge workout so that you can
improve your performance each week. In fact, you should set at least
one personal best in each workout. If you improve your performance,
your physique will improve as well. You can use one of the TT
bodyweight, Adrenaline, or Addiction Challenge workouts.

Day 7 – Diet Check-In and Reward Meal

Congratulations, you’ve made it through 7 amazing days of fat
burning. Today you’re going to double check your nutrition plan by
reviewing your food journal.

If you haven’t already done so, eliminate all liquid calories and
replace with water and Green Tea.

If you need to learn more about nutrition, start using the free
service called Fitday.com. It will help you track your calories.

And if you’re really struggling to avoid night eating, try this tip.
Place a small mirror on your fridge door. Research shows that
subjects consumed fewer calories when they did this because it will
remind you to make smarter choices.

Finally, as a reward for all of your hard work, you can treat
yourself to your favorite meal. But that doesn’t mean gorging. It
simply means having a normal meal of your favorite foods to give
you a mental break from your plan. When the meal is over, don’t go
back for seconds. Get right back on the 14-day plan instead.

Days 7 & 8 are also 60 minute off-day activity days.

Day 8 – Review your goals.

It’s no good to write your goals down and then forget them. Review
them at least weekly, if not daily. Heck, carry them around in your
pocket and look at them at every meal.

As you workout, visualize yourself reaching your goals. Believe in
yourself, keep a positive attitude, stay motivated and you’ll
continue to make fast fat loss progress every day.

This will also be another great day to plan, shop, and prepare.

Day 9 – Take It to Another Level

Week one was great, but with only 5 days left it is time for you to
step it up again. This time I want you to hire a trainer for just
one TT session to make sure you are doing all the exercises correctly
and training as hard as you can (safely, of course).

Add this trainer to your support team. And by the way, a good trainer
should be able to estimate your body fat better than any of those
“fat scales” you can buy at a store…so get them to check that too.

Day 10 – Plan Your Next Shopping Trip

Today is another 60 minutes of off-day activity, and you’ll also
work on improving your nutrition even more. What I want you to do is
focus on eating more from the Fat Loss Foundation.

The 3 components of my Simple Nutrition Fat Loss Foundation are raw
fruits, vegetables, and nuts. Research shows that eating more of
these 3 foods will help you lose weight better than a diet that is
low in fruits, vegetables and nuts.

Make an effort to eat one new fruit, vegetable, and nut each week
during your between meal snacks.

If you aren’t already eating grapefruit, try one today and see how
it helps fill you up (because it contains a lot of soluble fiber
called pectin). Add a new vegetable – such as broccoli, cauliflower,
or asparagus – to your dinner. And try walnuts or pecans instead of
almonds at your morning break.

Slowly but surely increase the fiber in your diet until you hit the
recommended amount of 35 grams per day.

And I hope this goes without saying, but you should have eliminated
all foods that contain added sugar. That is one the simplest yet
most effective nutrition changes you can make.

Day 11 – Recruit Again

Add a new member into your social support team, such as a new
workout partner or healthy-eating partner. This will add strength to
your commitment. If possible, join a transformation contest online,
or start one among your friends or co-workers.

But when you do that, keep in mind that you want to help other
people succeed. The more you can help others lose fat, the more you
will help yourself as you share what’s working with your friends and
they show you their fat loss secrets too. Stay positive, and you’ll
build a powerful fat loss team.

Today is also another TT fat loss workout day, so give it your best.

Day 12 – Check-In Time

Today you’ll re-measure your weight, body fat, and measurements.
Take a look in the mirror to compare yourself against your before
photo to see big changes that will motivate you to stay strong.

I also want you to start thinking about getting a tan. Yes, I said
getting a tan. Why? Because simply adding a little bit of color to
your body can make you look leaner. There’s a reason all those
models in supplement ads are tanned, you know.

Finally, if there is a “big day” at the end of the 14-days, make
sure you try on the outfit you are going to wear to double-check
that it is going to look great on you.

Make sure you do this check-in either before your 60 minutes of
activity or a few hours after so that exercise does not mess-up the
numbers.

Day 13 – Mental Performance Review

Write down all obstacles that are still in your way of success, and
then brainstorm 2 solutions to overcome each. Get some help from
your social support team on this. The more you and your team share
solutions, the more fat you – and everyone else – will lose.

For example, you might come up with rules like, “No eating in the
car” to help cut down on bad food choices. Someone else might suggest
“brush your teeth after dinner to avoid night-time snacking”. Those
are simple yet powerful tips to keep you on the fast-track to fat loss.

Follow up this positive session with your best TT workout yet!

Day 14 – Review, Plan, & Prepare

Congrats on making so many powerful changes in just 2 short weeks.

By now, you’ll probably have lost 5-12 pounds of fat and just as
importantly, you’ll have developed proven, life-long fat burning
habits that will be easy for you to stick to forever.

Keep this weight loss train moving by reviewing your original goals.
Next, do your planning, shopping, and preparing for another week,
and get ready for even more fat loss.

Enjoy your 14-day results and celebrate with a reward meal (and show
off your firmer, leaner body at the big event too!).

www.TurbulenceTraining.com

Have a great weekend and at least implement 1 thing from the article into your life.

Cheers Brendan

Hi everyone, yes its more Abs  as demonstrated by Mr Turbulence- Craig Ballantyne, I hope you enjoy them, yes follow his instruction and give them a go. Warm up properly before you get right into it then stick to good form as demonstrated.

www.TurbulenceTraining.com

This could be a great little workout on its own, or you could do it after your normal workout to really finish off those Abs and get the heart rate up and going, which is what all the www.TurbulenceTraining.com workouts give you, a full bodyworkover plus cardio. I think thats why I enjoy them so much, mind you when I was in serious pain finishing a Gaunlet workout fun or enjoyment weren’t the words that sprang to mind But I do feel good and pumped when I’m finished and I can see the difference that its making to me and the workouts are quick which is what I need. Have a great week, keep working on your fitness goals, you can do it!

Cheers Brendan

Hi everyone, hope you’ve had a good week in general and a good week training. I thought I would put up a video on Abs again as everyone wants a Sixpack, me included:) Its a Turbulence video I like all the different exercises that are shown and if you don’t have a stability ball improvise and use something around the house or gym whatever you can find or do more of one exercise. I put these up to give us all a bit more motivation to keep on going with our exercise journey, sometimes it can get boring doing the same thing so its good to change it up. www.TurbulenceTraining.com

After I watch these vids I normally go and try them out even if I’ve already done my workout for the day or its my ‘rest day’ again just for a bit of extra motivation. Or to give more even more motivation I’ll show my wife or explain how to do the exercises so she can give them a go as well. Always warm up before going at them too hard and if you feel any pain anywhere stop doing that exercise and try another there’s plenty to pick from, you will most likely feel it in your lower back so don’t try and tought it out, just stop its not worth hurting your back. www.TurbulenceTraining.com

Anyway watch the video and try the exercises out and the great thing is there are no sit-ups or crunches just great Abs killing exercises.

Cheers Brendan

Hi everyone, thanks for dropping in, today I’m putting a link up that will take you to a page where Craig Ballantyne has a Free report which explains how Beginners can benefit from interval training, the best methods for fat loss all backed up by research, and 5 different training method of using intervals. www.TurbulenceTraining.com

I’m still doing the Gauntlet program at the moment but when I’ve finished, I’m going to use a couple of the ways shown to get more from Interval Training. Don’t forget you finish off your workout with intervals as a perfect way to get the blood pumping, and keeping it up for awhile. Or you could just do an interval session on its own if you were short of time, or as I do incorporate intervals into into a longer run, just remember to warm up properly and stretch properly when you do.  I also find that because I know its only for a short time I’m more motivated to do intervals than longer runs sometimes especially as its winter down here now, and the nights are drawing in quickly, I can get my 20 minutes in and go inside to the warm to stretch and have a drink. I reckon you should give them a go, and see how it feels don’t overdo it for your first few times, ease into them. Craig has some great tips and they’re free, I had heard of intervals before but I found that Craig’s demonstrations and explanations very informative and motivating. Go and grab the report its Free.

Cheers Brendan

PS Go and do some intervals now!