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By: Craig Ballantyne, CSCS,
MS
www.TurbulenceTraining.com
Everyone thinks you have to do tons of cardio workouts
to get abs. But that's not true. In fact, if you stop
cardio and change your workouts, you'll get your 6-pack
abs faster!
Let's find out how one
female cardio fanatic finally got her 6-pack abs with
the help of the Turbulence Training workouts!
CB: CJ, let's start with a little background info on
yourself and what you were looking to achieve when you
found strength training and interval training.
CJ:
Let's see, I'm a female in my mid 30's and a typical
office professional who spends looong hours sitting in
front of a computer.
Fitness and
nutrition-wise, I grew up understanding the importance
of being active and staying healthy. So while I've
stayed active most of my life, I recently discovered I
still had a lot to learn both about fitness and
nutrition.
When I found Turbulence
Training I was looking for body comp improvements. I had
been introduced to weight training about a year earlier
and had made great progress, but had gotten past that
'newbie' effect and really needed something different to
jump start my progress again.
CB: How were you doing
before?
CJ:
During grad school and working full-time I put aside the
active part of my lifestyle for the days and evenings
tied to a chair, and the delights of eating at
restaurants for 1-2 meals a day. I gained about 20lbs
and was at my heaviest ever at 160lbs. Once I completed
night school, I put exercise and nutrition back on my
priority list and lost those 20lbs, mainly from running
5days/wk.
My second stage started
when I discovered weight training. I was about 142lbs
and probably 28% BF. After about 6months I lost another
8-10lbs and 7% body fat.
So, when I started
Turbulence Training, I had already made good progress, I
was probably 133lbs and 21-22% BF.
CB: What were your
workouts before TT? Why did they not work as well? How
have you improved upon those workouts?
CJ:
Before this I was a steady state cardio fanatic, so I
ran 3-5 miles 3x week and strength trained using a 4 day
upper/lower body split. This plan did work for about 6-9
months, but then I just stalled. Not sure what the
culprit was, just that I knew I needed something
different.
When I first started
strength and interval workouts I was skeptical that such
a short workout only 3x/wk would be enough. I soon
discovered that strength and intervals kept the
intensity levels up at EACH workout, so the three days
and two supersets were actually more efficient than my
4day split and 3 days of running. I also got on an HIIT
(interval) program and reduced my slower steady state
runs to about once a week.
CB: How have the strength
and intervals workouts helped you? What benefits &
results have you achieved? What are your gains and
improvements and how do they compare to your before
stats?
CJ:
I'm stronger, leaner, and faster than before.
On the strength side, my
proudest achievements are chin-ups and pull-ups,
something I've always wanted to be able to do. I've also
improved my 5k times by 2mins. I finally have the muscle
definition/athletic shape I've always wanted.
When comparing to my
before stats, I've had to throw the scales out the door
and use the mirror/compliments as my guide since I have
gained a few lbs and BIA hasn't seemed to move, but my
clothes have gotten looser and smaller and I'm also
making strength and speed gains.
CB: How do you feel in
terms of strength and energy?
CJ:
I think my strength gains surprise me most, since I
typically have high energy/endurance. I particularly
enjoy how my strength gains have transferred to running
and bike riding.
What I can lift in the gym
just sort of evolves, but when I can climb hills on my
bike that I used to walk up, and finish 5ks in times
that were once out of my reach, it feels pretty good. J
CB: What features do you
like about strength and intervals?
CJ:
It's fun, efficient, and intense. And it works!! When
I'm in the gym, I know that I'm making the best use of
my time.
CB: Did you change your
eating with the guidelines?
CJ:
Not much. I was on a pretty solid eating plan when I
started strength and intervals, but am consistently
learning about making the right food choices and looking
to tweak things here and there. Incorporating a
post-workout recovery drink and getting as much variety
as possible have been the biggest change in my eating
habits since I started.
CB: What would you say to
people that ask you about your workouts? Do you get a
lot of comments from others?
CJ:
When people ask me about my workouts, I try to hold back
some enthusiasm so I don't come across as a crazy
fanatic and overwhelm them.
I've had quite a few
comments from other people in the gym, either noticing
how hard and smart I'm working, or complimenting my
progress. One lady even pointed me out and said "I want
thighs like that!"
It's always fun to see
friends and family or even co-workers that I haven't
seen in a while because they remind me of the progress
I've made.
The best compliment I get
now is a form of imitation. People want to know exactly
what I do and ask me for tips. They see it works, and
want to know how I've done it, and try to apply it for
themselves.
CB: Thanks CJ! Keep up the
great work with your time-efficient Turbulence Training
fat loss workouts.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
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 all over the
Internet, 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