Beginner- Workouts

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

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

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

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