Beginner- Workouts

Hi guys, I thought this was a good video to post up as in it Mr Turbulence demonstrates interval training on a treadmill rather than a bike.

www.TurbulenceTraining.com

In it he explains the importance of warming up and warming down when finished as well as about the actual intervals and how they work, the same things apply if you are using an exercise bike to do your intervals, check out the vid and try it out. I do them as sprints up and down our driveway and thru part of the yard this gives me about 60-70m, a reasonable distance, I sprint down and walk up and do this for 10-15 minutes, last few laps are hard. I also incorportate intervals into my longer runs, same principle sprint for 30-60 seconds slow right down for 1-2 minutes then go again for 5-6 sprints and then just finish my run as normal. If you run try them out, intervals are good to include in your running routine anyway as they help the muscles work harder in those bursts, you can increase the amount of intervals or the length of time you sprint for either way you will feel it in your legs and it burns the fat, fast. 

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I hope you enjoyed the video and hope even more you’ll add intervals to your training routine, intervals are easy to do and fit into you schedule so give it a go.  www.TurbulenceTraining.com

Cheers Brendan

Hi guys, hope you tried some of the exercises in the last video, I’ve got a Turbulence Training vid again today that shows how to strengthen your core and ab muscles with a couple of moves that you might not have seen, they’re easy and very very low impact.

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www.TurbulenceTraining.com

I find the plank fairly easy for about a minute and then its just hard work and if you do a few sets of  it, you really know you’ve worked your abs the next day, side plank is a killer after the plank as your sides have to do a lot more with the abs already tired. And try telling your lower back muscles that 3x bird dog is easy, I like it because I like to keep my lower back muscles strong as I do a lot of lifting with work. So probably not the Abs exercises you thought you were gonna get but 3 moves that will really strengthen your entire core without much movement, enjoy:)

 

Cheers Brendan

PS Don’t forget if you want to see exercises for something specific let me know and I’ll try to find it.

Hi everyone, hope you had a fun weekend and enjoyed yourselves, I did catching up with friends on both Saturday and Sunday, there was lots of food at both outings. But I think I managed to eat some nice food and some healthy food and importantly not to much food:) I’ve found a series by Craig Ballantyne showing how many calories people can consume without really knowing it, and how few calories cardio burns on its own, watch them and enjoy and learn.

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www.TurbulenceTraining.com

Its a fun way of learning, and I think the guy with the pizza isn’t in too much pain:), but it shows that if you are serious about fitness training and improving your health that diet is the main weapon and we can use it to help ourselves or sabotage ourselves, sometimes by just not knowing how many calories are in what we eat. After I first saw this I started to really try to work out how many calories were in certain foods, you know looking on packets and tins calculating how much I had eaten and what the total was, very time consuming and boring! I found a site that has heaps of data on how many calories are in a lot of foods, drinks, snacks and even sweets and its free so watch the vid and then go to Fitday.com and try it out. I don’t use it to try and analyze every meal but its very helpful to give me an idea on certain types of meals and sizes of meals.

Cheers Brendan 

www.TurbulenceTraining.com

“>Hi everyone, just a short one for the weekend, we’re all busy and it seems like sometimes we can’t fit in a workout at all but with this video Mr Turbulence in going to give us a fantastic workout in only 10 minutes! I’ve tried it and it does work most muscles but you do have to use as heavy a weight as you can, if you don’t have any dumbells yet, don’t worry bodyweight squats and pushups will suffice for a start:) You could do this type of workout everyday if you wanted too or every second day but twice, morning and evening, the key is to do it. Anyway watch the vid and go and try it straight away afterwards, you’ll be glad you did. If you liked it go and check out all the stuff at Craig’s site, he’s got exercises for everything and everyone.

www.TurbulenceTraining.com

Have a great weekend

Cheers Brendan

PS Its decision time if you want to enter the Transformation Contest you must enter before 31st of May check out the rules and conditions

www.TransformationContest.com

Hi everyone, yes Tom Venuto of Burn the Fat, Build the Muscle is running a Summer Transformation contest starting in just a few days. His program teaches you how to burn fat and build muscle at the same time, so if that sounds like something you’d like to try go and check it out by clicking on the link. The prize not to shabby at all its a holiday in Hawaii, Yes Hawaii.

www.burnthefat.com

Have a look and consider if its for you, its aimed at the Northern Hemisphere, coming into summer, but its a great incentive if you live South of there, a holiday in Hawaii, mmmm nice.

I’ll be back with some more video lessons for you soon.

Cheers Brendan

Hi guys, I’ve found another video from Craig Ballantyne, doing some Abs exercise supersets, and some of them aren’t what you’d expect for an Abs workout, worth a look if only for ideas. There is also the sale on the complete set of Abs DVD’s showing each and every exercise for getting a Six-Pack you can think of, the sale ends tonight US time or is that Canadian time:)

www.TurbulenceTraining.com

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I’ve tried some of these moves and they do work your abs and obliques more than you think they will, I’m off to do day 2 of the Gauntlet workout which happens to be Abs. The link for the DVD’s is -

www.TurbulenceTraining.com

Cheers Brendan

PS I’ll report back on how I’m finding the Gauntlet workout.

 

 

Hi everyone, hope you had a great weekend. I was away camping and fishing, and I actually caught some fish, Murray Cod, a prized table fish here in Oz. Very nice too with some salad and lemon squeezed on .

Today I have a tough little workout from Craig Ballantyne for your Abs, he also has a 35th Birthday special sale on his Abs Workouts DVD’s that cover everything to do with Abs, have a read and try it out.

  6 Upper Body Ab Exercises

By Craig Ballantyne, CSCS, MS

www.TurbulenceTraining.com

The thought of having to do an additional 20-30 minutes of
abdominal work after a regular workout can sometimes be enough for
you to skip the ab training altogether. But, with these six upper
body exercises, you’ll gain all the benefits and more of a regular
ab workout, without the extra time.

This 15-minute upper body workout will not only build your arms,
your chest, and your back, but every one of these exercises is also
going to work your abdominals.

So this workout will include as I mentioned 6 exercises, but they
will be broken down into 3 supersets at 5 minutes each.

So, the first superset will pair chin-ups with spiderman pushups.

Now, just because these aren’t specific abdominal exercises don’t
think your abs will walk away unscathed. I remember training a
client before and a couple of days after doing the chinup exercise
she commented how shocked she was that her abs were so sore.

With proper form, the chin-up exercise can very powerfully target
your abs.

For proper form, begin in the dead hang position. Now, keeping your
body tight, brace your abs and pull your body up and chin over the
bar, then in a controlled fashion, lower your body down. You will
noticeably feel this exercise working your lats and your biceps.

Perform enough repetitions that take you until one short of
failure. For example, if you can do 15 repetitions, then only do 14
and so on.

After the chin-up exercise, you will move into the spiderman
pushup. In this exercise, you will get into a regular pushup
position, and then as you come down bring your knee up to your
elbow and back down. Alternate sides.

As previously noted, each superset pairing will be done in five
minute intervals. Once finished with the first superset, move onto
the next upper body combination of one-arm standing dumbbell
shoulder press and heavy weighted dumbbell rows.

For the one-armed shoulder press exercise, place the DB at shoulder
height with your palm facing outward. Next, brace your abs and
place your opposite hand on your side to ensure your obliques are
working while pressing up with the DB. Do eight repetitions for one
side, and then switch to the other side.

Immediately after completing your repetitions for the shoulder
press, move to DB rows. This time you will choose a weight you can
normally do 10 times, but now try to get 12 repetitions. However,
be sure to use only good form.

By keeping your body and back in a straight position, you will end
up working your abdominals very hard, especially as you get closer
to failure and your obliques work against rotation. If you find
that you need to take a 5-10 second rest after ten repetitions in
order to use perfect form for the remaining two, then do that.

Again, you will do this superset for five minutes going back and
forth between these two exercises.

To finish off the 15-minute workout, you’ll do two arm exercises
that simultaneously work your abdominals. The first exercise is the
lying dumbbell triceps extension. Now, in order to get a good ab
workout from this exercise, when you’re at the bottom position,
drop a little more and you stretch your abs. Then, bring the
dumbbells back up overhead and repeat.

That little extra stretch at the bottom of the exercise will really
work your abdominals to give you that six pack abs look, much like
the stability ball rollout when you stretch out at the end of that
exercise.

The final exercise is the one-armed standing dumbbell curl. For
this exercise you want to begin in a braced position. Since you
will be using a heavy weight, your abs will have to work very hard
throughout this exercise. To get in proper position, if your right
arm is working, then your left leg will be in front. You can do
this exercise for 6-8 repetitions per side.

That’s the 15-minute upper body workout that will work your abs
just as hard if not harder than any ab crunching workout you could
possibly do.

For DVD workouts using these exercises please visit:

www.TurbulenceTraining.com

It might be quick but I reckon thats a killer Abs and Arms workout, gotta go and do my workout for the day its the Gauntlet day 1 so I’ll write on how that goes, I was sore last time but a good sore if you know what I mean:)

Cheers Brendan

Hi everyone, I’ve just found out as part of his mad May sale, Craig TT Ballantyne is going to offer his TT Abs DVD’s at $35 off the normal price, starting on Monday. These video’s show the Turbulence Training way of getting a Six-Pack, in them Craig demonstrates each exercise, there’s diet info and heaps of other training tips.

I’m off camping for the weekend with some of my kids, we’re going to the Murray River (5th longest river in world) to hopefully catch some Murray Cod, very nice eating:). I will still get plenty of exercise whilst away, collecting firewood, chopping it up, walking the dog, walking the kids, putting in the boat in and out of the waterand pulling in fish:) And I’ve packed a lot of fresh fruit and vegies to eat, all good stuff, rather than fill up on junk. Better for me, better for the enviroment, not as much packaging, and setting a good example to my kids. 

Have a great weekend everybody, and I’ll be back next week.

Cheers Brendan

Hi everyone,

It must be the season for sales as one the biggest and best when it comes to Natural Bodybuilding, Tom Venuto, is offering his latest book for free, when you buy his Burn the Fat Build the Muscle e-book a bestseller for years that has heaps of advice on everything to do with fitness and muscle building and a few areas you won’t have thought of either. Its a long post but worth a read enjoy

Almost everyone knows about the biggest loser -
that reality show/ wt loss contest on TV where
overweight people drop ridiculous amounts
of weight – like 15 or 20 lbs in a week, and
150 or 200 lbs by the time the show is over.

This past January the guys at over at the Burn the Fat
websites completed their first ever body transformation
challenge contest.

But their contest was NOTHING like the biggest loser.

In fact, Josh Ketter, the overall men’s winner, and Ryan
Cochrane, one of the finalists, only lost a pound.

Now, you must be thinking, “what the heck kind of weird
body transformation contest were they running where the
winner and the finalists only drop a pound?

Well, it would seem weird if you thought that success
at body transformation meant dropping weight on the scale

But did you ever stop to think about the difference
between fat weight and muscle weight?

Think about it – if those contestants on the biggest
loser gain muscle – they get penalized, right?

Penalize someone for gaining muscle?

Shouldn’t contestants be REWARDED for gaining muscle
as well as burning fat?

That’s the problem with wt loss contests today and with
a lot of people in the industry in general – they are
obsessed with scale weight but they don’t pay any attention
to body composition (the fat-to-muscle ratio).

Of course, some of the contestants in that contest did drop
a lot of fat – 15, 20, even 25 lbs in only 50 days. But the
person who dropped the most pounds was NOT necessarily
voted as the winner.

That explains how the judging was done – some of the winners
were rewarded because they made tremendous improvements
in their body composition, even though their scale weight
didn’t change that much.

Josh lost 8 pounds of fat and gained 7 pounds of muscle
in just 50 days.  He only lost a pound on the scale because
the muscle weight replaced the fat weight.

Ryan Cochrane lost 8 pounds of fat while gaining 7.7 lbs
of muscle in 50 days. His weight hardly changed.

Sarah kensington actually GAINED a pound, from 119 to 120
but her body fat decreased from 19% to a ripped 12.6%.
Thats a 7.9 pound GAIN in lean body mass and a 7 pound loss
of body fat – remarkable for a MAN, almost unheard of for
a woman!

When you look at their before and after pictures, you
can see that even though their weight changed by less
than a pound, they TOTALLY TRANSFORMED THEIR BODIES!

How? 

They gained muscle and lost fat at the same time!

Maybe you’re thinking, “wait a minute, I thought it
was impossible to gain muscle and lose fat at the same
time? Don’t you need a calorie deficit to burn fat and
a calorie surplus to build muscle?”

Well, yes and no. Calories do matter, but according to
fat loss expert Tom Venuto, the guy who sponsored the
recent body composition fitness contest, it’s much
more complicated than that because of things like
within-day energy balance, hormonal fluctuations and
“energy partitioning.”

It was these unusual contest results that prompted Tom
to dig into the scientific research on concurrent muscle
gain and fat loss and create a new program that he calls:

“THE HOLY GRAIL BODY TRANSFORMATION SYSTEM:
How to gain muscle and lose fat at the same time”

This is not an easy goal to achieve – So I’m sorry, but
I have no miracle for you. If you’re looking for magic
bullets, go elsewhere. This is a serious and very
strategic program.

Concurrent muscle gain and fat loss is the
most difficult goal to achieve.

That’s why people call it the “holy grail”;
because it’s so elusive.

BUT MAKE NO MISTAKE: IT IS POSSIBLE.

I’m sure you’ve heard this subject debated ad nauseum
on discussion forums. Those debates probably left you
confused and not sure what to believe either.

This new ebook sets the record straight in
such a way that you could say it’s the LAST WORD on
gaining muscle and burning fat at the same time;
it’s impressively referenced with peer-reviewed
research and frankly, it just makes sense.

Tom Venuto’s previous best selling ebook, Burn the Fat,
Feed the Muscle (BFFM) has become known to many
as a “fat loss bible”

www.burnthefat.com But BFFM is designed specifically for fat loss.
what if you want to lose fat AND gain muscle?

That’s exactly why this new program was created.

It’s the first course of it’s kind that builds
on the techniques of BFFM and teaches a system
for gaining muscle and burning fat simultaneously,
and explains the process scientifically.

If you’re skeptical, I don’t blame you. Even I
was skeptical when I heard about it.

But when you see BOTH; real-world case studies AND
the scientific proof, it makes you want to stop
and take a look.

Right now the 1st edition of Tom’s new HOLY GRAIL body
transformation ebook is available for just the next
3 days in limited release.

It’s actually not even for sale separately yet.

What Tom decided to do was offer the holy grail
ebook as bonus with the purchase of his Burn The Fat,
Feed The Muscle ebook.

The Holy Grail ebook is available only for the
next 3 days at: www.burnthefat.com

( offer expires on Thursday, May 13th, 2010)

On May 14th, he’s going to take the holy grail
course off the market for a while, to correspond
with some of his new customers and collect feedback
and case studies to incorporate in the 2nd edition.

Then the grail ebook will be officially re-released
later this year at the regular retail price.

So, this is a great opportunity to pick up Tom’s
fat loss bible AND get the holy grail ebook for
fr-ree at the same time.

If you’d like to be in this first wave of people
to try this new combined muscle-building and fat
burning system, this is the ONLY way
to order at the moment:

www.burnthefat.com Purchase a copy of Burn the Fat, Feed the Muscle
ebook, and the HOLY GRAIL body transformation ebook
comes along with BFFM for fr-ee.

Sincerely,

Brendan

PS. You may have already heard of Tom’s Burn the Fat, Feed the
Muscle book before, so if you already have it, the other way you
can get his new Holy Grail program is by joining the Burn the Fat
Inner Circle – all members there are also getting access to it
this week up until Thursday the 13th. More info on Tom’s Inner Circle at:www.burnthefat.com