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By: Craig Ballantyne, CSCS,
MS
www.TurbulenceTraining.com
Do you have questions about Turbulence Training? How it
works? What's in the workouts? Or even what does it
mean?
Recently one of the UK's
top trainers, Paul Mort from
PrecisionFitness.co.uk, interrogated me on the
Turbulence Training system. Here's our q'n'a...
Q: First, can you tell us
the basics about Turbulence Training?
Answer:
Turbulence Training is the result of years of study in
the gym and in the research labs and library. From
personal experience, I've found there is only one way to
get the most fat loss and workout results in the least
amount of time - you must increase your training
intensity.
With the right workout,
you can get more fat loss results in less
workout time. Period. That is the one and only goal of
this
training program. A better body in fewer workout
sessions, and
shorter exercise bouts.
That means:
a) Shorter interval workouts instead of long slow cardio
workouts
b) More challenging
strength training exercises, such as advanced bodyweight
exercises and some traditional strength training free
weight exercises
If you have two hours to
spend in the gym everyday, you can feel free to stick to
the same relatively ineffective and inefficient
program of long cardio and light weights. But if you are
like most
men and women and have 45 minutes (or less) on only
three days of the week to workout, then Turbulence
Training will work wonders for you.
Male or female, almost
everyone I see in traditional fitness centers could
benefit from increasing the challenge in their workout.
And they can also benefit from getting in and out of the
gym faster.
So that's what led me to
Turbulence Training. It's simple, no B.S., no-fluff,
just-the-basics, results-oriented training. You don't
need fancy gym machines or even an expensive gym
membership. If you have a bench, a ball and some
dumbbells at home, you are set.
Q: Okay so we're clear
it's a e-book training program package that will melt
bodyfat fast, what makes it so effective?
Answer:
Most people are so darn hung-up on burning a specific
number of calories on a cardio machine, that they don't
care how long they spend in the gym.
But big deal. If you burn
X calories over 30 minutes in the gym
doing cardio, but don't boost your post-exercise
metabolism, you're wasting the other 23.5 hours to burn
a lot more calories.
And that's what happens
with slow, steady workouts that never
change. Sure you burn a few calories in the gym, but
there is no
"turbulence" on the body to increase your metabolism
outside of the gym.
Instead, by using
challenging strength training, and choosing
intervals over monotonous cardio, research has shown
that your post workout metabolism is significantly
greater. And an increased metabolism for an entire 24
hour period is what gives people results.
It's like putting money in
the bank. It makes you more money even while you sit at
home or sleep! That's the power of a more
challenging workout.
And Turbulence Training
workouts, and other "challenging" workouts are always
exponentially more enjoyable than staring at a TV (or
worse a wall) when "doing your time" on a cardio
machine. You can get this great "metabolic turbulence"
in a boot camp, with bodyweight, at home with dumbbells,
or even in a busy gym.
Nothing is more effective
than Turbulence Training if you only have 45 minutes,
three times per week to workout.
Q: In my opinion,
resistance training, both with free weights and
bodyweight is the key to losing bodyfat, for our readers
that are still unsure about this could you give me your
opinion on my this statement?
Answer:
Strength training is just one key for fat loss, it is
essential to
maximize your metabolism, and it is absolutely,
positively
paramount to building the best body of your dreams.
For those that doubt,
start with bodyweight training. Not only is
this method of strength training effective at helping
you sculpt
your body, but it is also empowering to your
self-confidence and
100% applicable to your daily living.
Everything from carrying
groceries to "seks" will be easier if you are stronger
in the bodyweight exercises. Your mobility and stamina
will increase, so that you will be able to carry your
children to bed easier, you will be able to do yardwork
with less fatigue, and you'll literally improve your
"zest for life" simply from mastering your bodyweight
strength.
All of these benefits
without touching a single free weight...but
if you do go with free weights, you'll take your fitness
to an even
greater level.
Research from the 2001
meeting of the American College of Sports Medicine
showed that female subjects boosted their post-exercise
metabolism to a greater level when they did 8 reps per
exercise, rather than 12 reps.
So low rep, strength
training is best for boosting metabolism. It
will get you more results in less time because it will
continue to
work while you recover.
Q: I'm always telling
people that aerobic exercise is useless for fat loss,
does you agree with this? And why?
Answer:
Aerobic exercise is certainly inefficient for fat loss.
By that I mean, the
benefits pale in comparison to the fat loss you can
achieve in less time with interval training. Most people
would be able to cut their workout time in half simply
by using intervals rather than aerobic exercise.
Now I've witnessed a few
people lose fat and maintain a beautiful body with
aerobic exercise, but these have been limited to: young
University-aged males that also did 4 days of heavy
strength training, who had no "life" stress and plenty
of time on their hands to train up to 10 hours per week
(not counting recreational sports).
But does that sound like
your average gym-goer's lifestyle?
I doubt it. If it does,
where do you live? I want to move there!
So next time you go to the
gym, do this admittedly un-scientific
test...Take a visual survey of the "cardio" area and the
strength
training area. Where are the best bodies?
In the strength training
area, no doubt.
And in fact, we can also
find a lot of beautiful bodies in the Yoga
and Pilates area. Why? There's certainly no "fat
burning" cardio
zone going on there. So what gives?
Nutrition.
Nutrition is the #1 factor
in fat loss. It trumps any fat loss
program, no matter how good it is. Yes, even my beloved
Turbulence Training will not be 100% effective if
someone continues to eat chips and pints as their meals.
That's why I spent almost
500 quid to have Dr. Christopher Mohr put together an
easy-to-follow, healthy, fat loss nutritional guidebook
to go along with the Turbulence Training workout
package. It has diet plans for both men and women.
So Paul, getting back to
the original question.
There are far more
efficient ways to change your body.
Eat for fat loss, and do
some form of strength training to sculpt
your body. When you take care of your nutrition and eat
according to Dr. Mohr's guidelines, your body will be
like modeling clay in your hands...and the exercises you
choose to do with sculpt it. If someone continues on
with aerobic exercise, the improvements will be
negligible.
So that's why you don't
see cardio in my structured program. If
someone wants to do a family bike ride or play a game of
football on the weekend, by all means go ahead. But it
is far too
inefficient to get put in my main workouts.
Q: What about somebody
that isn't a member of a gym? Can they still benefit
from Turbulence Training?
Answer:
Absolutely. As mentioned earlier, all you need is a
bench, a
Stability Ball (aka - Physioball), and a set of
dumbbells. A pullup
bar would be a bonus, if you are strong enough to use
the pullup
and chinup exercises.
I've done many of the
bodyweight exercises outside, as obviously you don't
need any equipment to do many of the novel ab, leg, and
pushing exercises. Heck, I bet you use many of the
exercises in your boot camps and you know how little
equipment is needed for a hard workout.
Think back to the days
before the glitzy chrome-and-machine gyms.
People were still able to
get fit with free weights andbodyweight.
And good nutrition
certainly doesn't need a gym membership.
Q: And lastly, I meet a
lot of people who seem to have tried every diet going,
tried classes, gyms and DVDS, what makes Turbulence
Training different from these?
Answer:
Most people train in their comfort zones. And while a
lot of
programs require a lot of effort (those classes are no
joke), most
programs lack an effective level of intensity.
By intensity, we are
talking about working closer to your maximum level of
effort.
Sure, a set of 15
repetitions to failure for triceps pressdowns is
tough, but it's not truly intense. Compare that to doing
a set of 8
pushups - which for many people is much more intense -
and now you are using your entire body a lot harder.
Thus, the turbulence on the body is much greater. And
your body will have to work harder after training to
recover - and that's what increases your metabolism -
and allows you to burn fat all day, rather than just for
20-30 minutes.
And dont' worry, even if
you can crank out dozens of pushups, there are a few
variations in the Turbulence Training program that will
give even the savviest gym veteran an intense workout.
The same goes with the
cardio vs. intervals. If you switch to
intervals, you'll notice changes in days. And that's not
hyperbole. I've heard it time and time again from TT
users...they feel and see changes within 48 hours once
they switch their workouts and start using the TT Fat
Loss Nutrition Guidelines.
Stay consistent with the
plan, and you're gold!
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
P.S. Don't forget...
As one of your bonuses for
ordering Turbulence Training, you'll
receive a 4-week bodyweight program with beginner,
intermediate, and advanced versions. These are great
workouts for holiday and business travel, so you don't
have to stress over missed workouts.
"Craig's Bodyweight
Turbulence Training program lets you use your body as
the most comprehensive home gym available. In turn the
results are like nothing else out there. What really
impressed me was his inclusion of a self assessment that
lets you monitor your own progress so that you keep
getting stronger and leaner without any wasted time. If
going to the gym ever feels stale, I immediately switch
to Craig's Bodyweight TT program to get and stay in
shape."
Anthony
Belza, Strength Coach, Toronto
"Craig, I just wanted to
let you know that I've been using your
Turbulence Training System to whip myself back into
shape after a vacation and too much time in front of the
computer getting a couple of projects completed and I've
dropped 10.2 lbs. of bodyfat in the last 28 days. As a
fellow fitness professional I can safely say that it's
the best and most efficient approach to improving body
composition that I've come across."
Pat Rigsby
President, The Fitness Consulting Group
Fitnessconsultinggroup.com
About the Author
Craig Ballantyne is a Certified Strength & Conditioning
Specialist and writes for Men's Health, Men's Fitness,
Maximum Fitness, Muscle and Fitness Hers, and Oxygen
magazines. His trademarked Turbulence Training fat loss
workouts have been featured multiple times in Men’s
Fitness and Maximum Fitness magazines, and have helped
thousands of men and women around the world lose fat,
gain muscle, and get lean in less than 45 minutes three
times per week. For more information on the Turbulence
Training workouts that will help you burn fat without
long, slow cardio sessions or fancy equipment, visit
www.TurbulenceTraining.com