Beginner- Workouts

Hi everyone, just read this article by Craig and thought it was worth putting up on Beginner-Workouts, my bad spot is between getting home from work and tea time, I try to have a carrot or two which does the trick, have a look and see what you guys think and put on a post, cheers

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training

www.TurbulenceTraining.com

This is always tough to admit, but nutrition is more important than
your workouts when it comes to fat loss.

And since diet is more important than exercise, I’ve decided to
spend a lot time sharing nutrition tips this week, starting with
these 5 diet secrets:

1) Your nutrition program doesn’t have to be extreme.

Hold up on making any extreme diet changes. Make sure the nutrition
plan you’ve chosen is sustainable. Simple diet changes go a lot
farther than you might think.

Why not just eat more whole, natural foods rather than trying to go
on an impossible-to-stick-to ultra-low carb extreme plan?

2) Get the junk out of the house.

If it’s in your house, you’ll eat it…and trust me, this goes for
me too. When I visit a relative’s house for holiday, I always eat the
treats they have sitting around. That’s why I keep the junk out of
my house.

So whatever your weakness is, keep it out of your home.

Success is that simple.

3) Fill in the “diet-killing” gap.

For some folks, the diet-killing gap is between work and dinner.
For others, it’s between dinner and bedtime, but for almost
everyone, there is a point in the day when we suffer from mindless
eating.

So make sure you have alternatives…as soon as you come home from
work, cut up vegetables and dip them into hummus. That will keep
you full on a small amount of calories.

After dinner, if you need something sweet, stir up chocolate
protein powder into a small bit of plain yogurt. That will satisfy
you.

4) Chew your food 5-10 times before swallowing.

Most people eat so fast they only about 1-2 times. You’ll really
notice a difference and you’ll slow your eating so you feel full.

5) Have a bowl of broth-based vegetable soup before a meal.

American researcher Barbara Roll has published a lot of studies
showing that this will help you reduce the food you eat.
Surprisingly, consuming just water doesn’t seem to do the same
trick.

So those are just 5 of the diet secrets we have for you this year.

Stay tuned for proven secrets to help you lose fat in 2010.

www.TurbulenceTraining.com

Hi guys, life has  been pretty busy lately but still fitting in some jogging and workouts as best I can but I was still getting a bit down on myself but then I realised life with 5 kids is busy, work is busy so I’ve realised that rather than be down about it  I should be happy that I can fit in some exercise and encourage my wife and kids to exercise and of course my jogging partner Gretta the crazy German Wire-Haired Pointer, who by the way thinks a 50min jog is just the warm up to some games. So I am encouraging all of you out there to just start exercising when and where you can, whatever your age , do some in front of the tv if it works for you, do it in 3/ 10 minute blocks so you can fit it in around the kids, I assure you, you will feel better and be motivated to do more. Me I’m getting up earlier so I can fit in a turbulence workout before work, it only takes me about 25 minutes to do the workout part and the interval training part takes about 20 minutes but I split it into two part and take the dog for a jog in the evening when it cools down, it summer here in Oz, or I’ll do sprints down our driveway, or intervals on the exercise bike. To help with motivation I have chart on the wall for work-outs and jogging and cross off a square after each jog or work-out and it does help to have visible cue.

I came across this article from Craig Ballantyne and in it he lists the  27 bodyweight exercises which as I’ve mentioned before are great for beginner-workouts  as the equipment is free, so here they, try to try them all out over the next couple of weeks. www.TurbulenceTraining.com

cheers Brendan

Alright, let’s say you go into the gym and it’s waaaaaaay too busy
(or you are exercising at home with only one set of adjustable
dumbbells) and you need some alternative exercises.

What can you do in place of dumbbell presses, dumbbell rows,
split squats, etc.?

Well, here are 27 alternative exercises for you.

Situation #1 – You can’t do dumbbell chest presses because all the
benches are taken, so you can do…

- 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
- spiderman pushups
- pike pushups
- or possibly the hardest two hand pushup of them all, decline
close-grip spiderman pushups

Situation #2 – You’re superset calls for dumbbell chest presses and
dumbbell split squats, but you only have one set of dumbbells and
you’re set on doing the chest presses…what can you do for your legs?

- 1-leg lying hip extensions for beginners
- high-rep Bulgarian split squats for advanced
- high-rep split squats with your front foot elevated 4-6 inches
- 1-leg deadlifts
- 1-leg squats onto bench
- 1-leg squats standing on the bench
- deepstep-ups
- reaching lunges

Situation #3 – You’re at the gym on a busy Monday night and your
superset calls for dumbbell rows and stability ball leg curls, but
all of the dumbbells are taken. What alternatives can you do using
a pullup bar or smith machine?

Using the smith machine, you can do…
- inverted rows
- underhand inverted rows
- inverted rows with your feet on the ball
- inverted rows holding the ends of a towel hung over the bar
(advanced grip strength there!)

Using the pullup bar, you can do…
- eccentric pull-ups
- regular pull-ups
- sternum pull-ups
- chinups
- side to side pull-ups

PS whoa some of them are hard, give them a go

PPS have a great week everyone,

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

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