10-Minute Fat Loss Workouts

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 30-06-2011-05-2008

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By: Craig Ballantyne, CSCS, MS
http://tinyurl.com/4yxhrrl  

Last week I helped Men’s Health magazine on a piece about getting workouts done fast. Personally, I think you can get a great body-changing workout done in minutes.

How fast?

I’m talking 10-minutes.

By now, I’m sure you’re asking…

How do you lose fat in only ten minutes?

or

What about the rule that it takes 20 minutes of cardio before you start burning fat?

Well, first of all, as I have said before, the whole idea of a
fat-burning zone or a magical fat-burning time period just doesn’t fit with the common sense approach to fat loss.

People can lose fat without doing any cardio at all – so its clear
that you don’t have to workout for at least 20-minutes with your heart rate at 60% of your maximum heart rate. Fat loss is far simpler than that – and I’ll show you some basic workouts below that crank your metabolism and help you burn calories when you are not exercising.

Second, the results of your training occur outside of the gym
rather than during the workout. That’s why the before-mentioned “increased metabolism” is so important. If you put the right “turbulence” on your muscles in 10-minutes, you can change your body – without even thinking about doing cardio.

So let’s look at the first fat loss in a hurry workout – a
10-minute bodysculpting workout. Let’s say you only have 10 minutes to do your workout today – what should you do?

In this case, you need to combine a warm-up, strength
training, and interval training all into one. So our efforts are
best put forward on bodyweight training.

And you don’t have time for isolation work. Instead, you need to
hit three “hot zones” on the body for maximum metabolism boosting: push muscles, pull muscles, and legs.

By doing so, you’ll hit all the other muscle groups at the same
time. So you’ll do a circuit of soemthing like:

1A) Prisoner Squats (advanced option: 1-Leg Squats)
1B) Pushups (advanced option: Spiderman Pushups)
1C) Inverted Rows (advanced option: Pull-ups; easy option:
Stick-ups)

In the first round of this circuit, you’ll go through it easy.
Perform 25% of the maximum number of reps you can do for each exercise. So if you can do 20 pushups, do only 5 in the first
warm-up circuit. That’s a warm-up circuit.

Then you’ll do as many circuits as you can in the remainder of the 10 minutes. Just go back-to-back-to-back on these 3 exercises. You can rest after the rows/pull-ups for 30 seconds if necessary, but that’s it.

You’ll be pleasantly surprised with how you feel at the end of the 10-minutes. And your metabolism will be elevated for a much longer period than if you trained in the fat-burn zone for 10-minutes.

Okay, now here’s another option, moving into some dumbbell work. The following superset trains the entire body, and focuses on the 3 hot zones.

1A) DB Squat (8 reps per set)
1B) DB Chest Press (8 reps per set)

Use light weights for one warm-up set, and then do as many sets as possible in 10 minutes for the rest of the workout.

In any case, if you find yourself with another 10 minutes, you can up the fat-burning ante by doing 10 minutes of intervals. This too is far more effective for fat loss and fitness than 10 more minutes in the “so-called” fat-burning zone.

Do 3-5 minutes of exercise-specific warm-up.

Then do your intervals for 30 seconds followed by 30-60 seconds of rest. Repeat 3-6 times. Then cooldown.

Okay, now let’s get greedy and assume we have 30 minutes for our workout. We’ll be close to getting maximum results with this
“marathon” duration workout.

First, hit up the bodyweight circuit mentioned above. Do this
twice, nice and easy. That will take 5 minutes off the clock.

Then move into your strength supersets. Following the lead above, you’ll look to train the entire body with only 2 moves. It’s not always easy, but fortunately you can do 2 supersets in this
workout. The strength training will take about 15 minutes as you’ll do 3 sets of 8 per exercise with no extra rest between sets – just long enough to switch exercises.

1A) DB Split Squat (If you have a barbell, use it instead of DB’s)
1B) DB Row

2A) DB Romanian Deadlift
2B) DB Incline Press

Then finish with intervals. For this workout, try another program. Start with a warm-up, then do each “work” interval for 45 seconds, and rest 60 seconds between each interval. Do 4-6 rounds and finish with a cool-down, of course.

I could go on and on with these fast fat loss workouts…and of
course I do, in the Turbulence Training e-book.

I’ll follow up on this article in the future, passing along some of
the exact Turbulence Training workouts that I use with my clients to get the most results in the least amount of time.

Until then, train hard, train safe, and train better than everyone
else in the gym.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. Is a lack of time stressing you out?

“No time to exercise” is the #1 reason most people don’t exercise consistently. In fact, a lack of time stresses most people out for many reasons – whether it’s a lack of time to prepare good food, exercise, or be with your family.

That’s why I created Turbulence Training to be the most efficient and effective fat loss program out there.

The warm-up is applicable to your workout, not some 5-minute waste of time on the treadmill.

The strength training supersets shave minutes off your wait time.

And the intervals cut your cardio in half, or more.

http://tinyurl.com/4yxhrrl

Safe Weight Loss

Posted by Nigel Jeal | Posted in Articles, Cardio, Diet, Fitness, Nutrition | Posted on 29-06-2011-05-2008

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By: Craig Ballantyne, CSCS, MS
http://tinyurl.com/67okce7

What is necessary for safe weight loss?

A calorie deficit must be created through exercise and a small calorie reduction. This means more energy goes out than comes in. If it were only so simple!

Problem #1

Appetite seems to increase with activity level (therefore cancels out energy expended), this may not always happen.

Problem #2

The body will attempt to conserve weight during times of increased activity and reduced calorie intake (body becomes more efficient with energy).

Problem #3

Scales do not tell how much of the body weight is muscle, fat, OR water.

Problem #4

We all know someone who eats a lot (and eats a lot of “forbidden foods”) BUT does not seem to gain a pound, while others eat very little and still have difficulty in altering their body composition.

Tip #1

You must use weight training to build muscle mass and increase metabolism and you must exercise consistently. The energy expenditure will help develop a negative caloric balance.

Tip #2

Base your success on how you feel, how your clothes fit, and how well you perform in your sport/activity, NOT on how the scale reads.

Tip #3

Do not starve yourself. The body may shut down its metabolism and it becomes extremely efficient in saving/storing energy. Eat nutritious meals spaced evenly throughout the day to maintain the metabolism and provide energy for exercise. Reduce any unnecessary food intake.

Tip #4

Remember you are trying to eat fewer calories then are needed to maintain weight. Aim to reduce the calories by a maximum of 20% (i.e. 200-400 per day), BUT/ never go lower than 1500 total daily calories. Reducing the amount of fat in your diet greatly helps in reaching a calorie deficit (because each gram of fat has 9 calories).

Tip #5

Do NOT eat “fat-free” foods in excess. Remember the aim is a calorie deficit! There are no magic OR forbidden foods. Some are better than others BUT very few items need to be fully excluded from a diet. Allow yourself at least the occasional treat.

Tip #6

Choose water as your low-calorie fluid source, unless you need the nutrients that are provided by a glass of milk OR juice.

Be honest #1

Do you really need to lose weight? Losing weight often involves certain sacrifices, so determine if it is really necessary for health or performance and then make full commitment to the goal.

Be honest #2

Can you decrease your food intake without your health suffering? Try to reduce calories with your health in mind by reducing the foods with least nutritional value (i.e. processed foods, sugary drinks, excess sauces, and sugar).

Be honest #3

Are you truly hungry when you eat? Are you just thirsty, bored, stressed?

Be honest #4

Are you active for only 30minutes (your exercise session) and then stuck in a chair for the rest of the day? Consider this before you justify an increase in caloric intake.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

http://tinyurl.com/67okce7

5 Common Ab Myths

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Diet, Fitness, Nutrition | Posted on 28-06-2011-05-2008

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By: Craig Ballantyne, CSCS, MS
http://tinyurl.com/6av22et

Ab exercises aren’t the only thing you have to do in order to get your 6-pack. You also have to work hard on your diet as well, sticking to a fat-burning, muscle-building diet all year round.

Here’s a list of 5 common myths about abs.

Myth 1) You don’t need to watch what you eat

Diet is first and foremost the key factor when trying to get 6-pack abs. Plan your nutrition in advance, to avoid dietary downfalls.

Myth 2) As long as you do a lot of ab exercises and repetitions, it doesn’t matter how well you do them

It is important to do all repetitions with good form. Focus on quality, not quantity. Avoid sit-ups and an excessive number of crunches. Both exercises can damage the lumbar spine in your low back, and crunches are rarely effective anyways.

Myth 3) You can “Spot reduce” the fat on your abs with crunches

No matter how many crunches you do, you won’t be able to get rid of your ab fat with crunches alone. You need a good diet and an increase in your calorie burning from strength training and interval training.

Myth 4) Infomercial products will help you get a 6-pack

You’ve probably seen dozens of ab gadgets on TV, but none are magic bullets. You can’t expect anything you order from TV to help you get a 6-pack. You have to do the hard work with nutrition and training to get results.

Myth 5) You must do abs every day

You don’t need to do abs every day. Instead, train them twice per week and use non-conventional exercises such as Mountain Climbers and Stability Ball Jackknives to reduce the stress on your low back.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

http://tinyurl.com/6av22et

Old-Man Bodyweight Warm-up and Off-Day Workout

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness | Posted on 27-06-2011-05-2008

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By Craig Ballantyne, CSCS, MS, CTT
http://tinyurl.com/5tm8lgd

This article is long overdue.

Today I want to talk about the best off-day workouts you can
do between hard sessions of Turbulence Training.

In most cases, simply walking, biking, hiking, stretching/easy yoga,
and easy bodyweight exercises are all good enough off-day activities.

Doing 500 kettlebell swings and 200 pushups on an off-day might be
fine once in a while for an advanced person, but in reality, that
is not an off-day. That’s a workout.

The 5 true purposes of off-day activity are:

1) For health (if your life is sedentary, i.e. desk job + commute +
sitting down leisure time), then you simply need to get up and get
moving for 30 minutes each day at a minimum.

If you are a manual laborer who walks 3+ miles per day or does 1+
hour of moderate activity (lifting boxes, etc), then you really
don’t need to obsess about off-day activity – stretching, foam
rolling and massage, and meditation are probably best for your health.

We’re not trying workout on our off-days. We’re just trying to
improve our general health and well-being.

2) Mobility (aka TT Yoga) – In many cases, we can do low-intensity
bodyweight exercises and mobility drills to fix our bodies.

This includes foam rolling, simple torso (ab endurance exercises),
shoulder mobility drills, hip mobility drills, moderate bodyweight
exercises, and stretching. This will not qualify as a workout, but
will get you a bit of a sweat going.

And there are some cool new bodyweight exercises in this program:

http://tinyurl.com/5tm8lgd

Combined with walking, mobility exercises – such as those found
in my “Old Man Warm-Up” would be an excellent way to spend 45
minutes each day.

3) Enhanced recovery from past workouts and preparation for future
workouts – same movements as above but this is a different benefit.

By doing light activity, we get blood flow to the sore areas and
this might help recovery, decreasing soreness and getting us ready
for our next training session.

4) Social time with family and friends and errands – Incorporate
light activity into your daily life. Take the dog for a longer
walk, meet your friends for a walk, play extra long with the kids
outside, or do your errands by foot rather than by car. Heck, walk
around a shopping mall and people watch.

5) Relaxation – Unplug. Go for a walk without a phone, ipod, or in
my case, a portable CD player. (Yes, I have one and I use it
regularly.) Let your mind wander as your body wanders.

That said, what I do on my off-days is something that I call my
“Old Man Warm-up”, that I also do before all of my hard workouts.

It lasts about 25 minutes, and in the list below I’ve added a few
other exercises to give you a little extra sweat without stealing
from your recovery.

The Old-Man Warm-Up/Off-Day Activity Session

1) Foam rolling: Upper back, lats, upper back/posterior deltoid,
TFL, vastus lateralis, vastus medialis, adductors, hamstrings, glutes.

2) Acuball rolling: calves, glute, biceps (i have a sore left biceps).

This takes about 5-10 minutes. I’ll make a video of 1 & 2 soon.

Then I move into a bodyweight circuit.

3) Cross-body arms (also called X’s in some manuals)
4) Bodyweight squat
5) Bird Dog or Bird Dog with Leg Abduction
6) Glute squeeze
7) Plank or side plank or ball plank or bird-dog plank
8] Band pull (done 4 times at various points in circuit)
9) Overhead lunge (using broomstick)
10) 1-Leg RDL
11) Stick-up
12) Chest stretch, shoulder stretch
13) Psoas/hip flexor stretch
14) Downward dog stretch (hips up position)
15) Cossack lunge
16) Yoga Pigeon stretch
*17) Stability Ball Leg Curl – 10 reps
*18) Pushup – 25% of max reps
*19) 1-leg lying hip extension
*20) Chin-up – 25% of max reps
21) Spiderman Climb with 3-second hold at top
22) Forearm stretches
23) Neck/trap stretches
24) Leg swings
*25) Total Body Extension – 10 reps

I hope this off-day activity guide clarifies the purpose and
recommendations for these days.

Add a little gratitude and meditation for bonus karmic points and
you’ll feel like you’ve done something without doing too much.

Keep rocking,

Craig Ballantyne, CSCS, MS, CTT
http://tinyurl.com/5tm8lgd

Fat Loss Power of Food

Posted by Nigel Jeal | Posted in Articles, Diet, Nutrition | Posted on 26-06-2011-05-2008

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By: Craig Ballantyne, CSCS, MS
http://tinyurl.com/5vhokp2

I know that most readers think that fat loss is all about exercise, but you must know that good nutrition is just as important for fat loss results. Making the correct food choices is your secret weapon in the rush to get the best body for summer. Eating right will help you lose fat and increase your energy dramatically, so that you’ll have plenty of stamina for social life, in the gym, and at work.

When I start working with clients, I have everyone enter their food intake on a nutrition tracking website to allow both of us to evaluate their nutrition. Some of the common problems that I see are:

1. Too many treats per day. As one client said, ”I still have one treat per day such as chips, a chocolate bar, a donut, or a rib sub each day, and sometimes I skip breakfast. But other than that, I think it is pretty good.”

If that’s the case, and you are trying to lose fat, then you will have a difficult time. You just can’t eat that many treats (read: garbage) and expect to get lean (unless you are 16 years old).

2. Skipping breakfast.

3. Not eating enough fiber.

4. Not eating enough lean protein and low-glycemic, low-fat carbohydrate sources.

5. Not eating much during the day and then eating a huge dinner.

Solutions:

1. Set the tone with the first meal of the day by consuming a lean protein source and high-fiber, low-glycemic carbohydrates. Fiber at this meal will help control blood sugar over the morning and can help modify appetite at subsequent meals.

2. Consume mini-meals to prevent starvation-induced meal binges and energy slumps.

3. Choose snacks that contain protein and fiber, such as almonds.

4. Keep your dinner moderate, and avoid high-calorie feasts.

5. Consume calorie-free beverages, preferably Green Tea or water.

6. Consume at least the recommended amount of fiber through vegetables, fruits, almonds, etc. But start adding fiber to your diet slowly and drink more water.

7. Try to improve your nutrition each day. This will help get you into healthy eating habits. Be consistent with your training and nutrition, and you’ll get results.

So here is your challenge. Start with one day and eliminate all of the processed foods from your nutrition plan. I want you to go one full day without foods containing added sugar, hydrogenated oils, or high-fructose corn syrup (HFCS).

If you do this, you’ll feel amazing and energized. You will probably have your best workout of the year and you’ll probably get more done at work as well.

Replace the junk with lean protein sources, fruits, vegetables, nuts, whole grains (such as oat-based products), water, and green tea. Make sure to log your food intake on fitday.com and compare it to your regular eating. You’ll notice that it is very hard to overeat when you eat only healthy foods. And then next week, try going two days without processed foods.

Keep focusing on one improvement each day and soon you’ll have better nutrition habits and fast fat loss to go along with it…not to mention a new body!

http://tinyurl.com/5vhokp2

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Upper Back Exercises Using Dumbells

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness, Videos | Posted on 25-06-2011-05-2008

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It’s the weekend so there are no excuses not to get some exercise…

But before you do, I have a great video from Fitness Expert Craig Ballantyne.

Craig shows you how to do some great exercises to train your upper back using dumbbells.

You shouldn’t neglect training your upper back because it is one of the hot zones of fat burning in your body. Because there is so much muscle mass found in your upper back, you can really burn a lot of calories by training that area.

Here’s the video you need to watch:

Enjoy :)
Nigel

6 Ways to Prevent Holiday Weight Gain

Posted by Nigel Jeal | Posted in Articles, Cardio, Diet, Fitness, Nutrition | Posted on 22-06-2011-05-2008

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By: Craig Ballantyne, CSCS, MS
http://tinyurl.com/4yxhrrl  

Obesity has worldwide problem. In fact, almost 2/3 of Americans need to lose weight and over 1 billion people in the world are overweight. If you are overweight, you need to lose weight and improve your health and fitness. And yes, this can still be done over the holiday season. Don’t wait for New Year’s day to start your weight loss resolutions.

There are a number of reasons for the increased incidence of obesity and overweight individuals, as suggested by American statistics, but also a number of workout and nutrition tips that can counter the effects of each bad nutrition and exercise habit that we have:

* It has been estimated that for every high-sugar drink you consume, you increase your risk of obesity by 60%! Soft drinks provide 33% of all added sugars in American diets.

Tip #1: Avoid drinking calories!

* In the USA, sugar consumption has increased from 26 to 32 teaspoons (between the 1970’s and 1998).

* Americans eat an extra 150 kcal per day now in comparison to 1980. In theory, this could lead to 15 lbs. of weight gain per year!

Tip #2: Avoid over-eating treats at parties. If you can’t have just one, don’t have any at all!

* Your obesity risk increases 6-fold if you watch more than 2 hours of television each day.

Tip #3: Stay active. Walk around the mall a couple extra times if it means you’ll avoid the couch and overeating at home. Stay busy, stay active, stay lean.

* Only 25% of individuals exercise moderately for 30 minutes each day, whereas 25% of the population does no exercise at all.

Tip #4: It’s not all or nothing. If you can only do 15 minutes of exercise, that is still better than nothing. Don’t stop all exercise just because you can’t do 30 minutes that day.

* Obesity continues to increase in the USA despite a continued decrease in the consumption of dietary fat. In 1994-96, fat accounted for 33% of total calories compared with 40% in the late 1970’s.

* In 1994-96, just over half of the population reported eating fruit each day while the consumption of processed carbohydrates (such as bread, snack foods, and cereals) has increased 110% since the late 1970’s.

Tip #5: Avoid processed carbs. Hit the veggie tray, the protein offerings, and the calorie free beverages at parties. If its rolled in pastry, don’t eat it.

* Milk consumption has decreased in children by 16% since the late 1970’s, while consumption of soft drinks increased by 16%.

Tip #6: Don’t keep soda in the house. If you don’t buy it, neither you nor the kids will drink it.

Stick to these 6 simle tips and you’ll stay lean over the holidays. Add in a little more exercise and you could do the impossible – you could lose fat over the holidays! Get started on a fast, efficient and effective program of strength training and interval training today!

 http://tinyurl.com/4yxhrrl

Craig Ballantyne, CSCS, MS

300 Movie Fat Loss Workout for Men & Women

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 19-06-2011-05-2008

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By: Craig Ballantyne, CSCS, MS
http://tinyurl.com/5s9f52u

The 300 movie workout is the talk of the fitness world. It’s helped actors chisel Greek Statue bodies while causing weight loss and calorie burning for the rest of us.

The 300 workout is legendary, having been featured in Men’s Health and on ESPN. Everyone’s looking for the 300 workout on the ‘Net. So I made mini-version of the workout for the average guy and gal, see those below.

But first, here’s how the original 300 Workout goes…but don’t try this at home…

a) Pullups – 25 reps
b) Deadlifts with 135lbs – 50 reps
c) Pushups – 50 reps
d) 24-inch Box jumps – 50 reps
e) Floor wipers – 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell – 50 reps
g) Pullups – 25 reps

And remember, there is NO scheduled rest between exercises.
Although eventually, you’ll slow down.

I tried this workout last week and managed to get ‘er done in only 19 minutes and 7 seconds. But what about a 300 workout for you?

Fortunately, this workout can easily be changed. Appropriate
exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 – still making for a total body challenge.

For example, you might do this 200-repetition workout – this is
great for a man with moderate fitness:

5 Chinups
20 prisoner squats
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight inverted rows

Optionally, you could do 100 reps of rope jumping to finish off 300 total reps.

An intermediate woman could do a 150 rep workout:

5 Bodyweight Inverted Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches

Add in 50 rope skips for 200 total repetitions – or 150 skips for a full 300.

Tough, but fair. So you can do your own version of the 300 workout and build your own Greek God or Greek Goddess body. Work with a trainer to come up with other ideas. And always, train safe.

Don’t train like this everyday. Just use one of these workouts once every other month as an extra challenge.

For your regular fat burning workouts, stick to the Turbulence
Training workouts for men and women. You’ll boost your metabolism, burn fat, and maximize your fitness so that you’ll be ready for your very own 300 test day.

Craig Ballantyne, CSCS, MS

http://tinyurl.com/5s9f52u

Best Cardio Machines for Weight Loss

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 18-06-2011-05-2008

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By: Craig Ballantyne, CSCS, MS
http://tinyurl.com/5vhokp2

You don’t have to do cardio to lose fat, but cardio machines can be helpful for boosting your metabolism and burning more fat.

And if you use interval training, you can get more results than if
you did traditional aerobic cardio. But that’s another story for
another time. Let’s take a look at which machines burn the most
calories and which ones are worth your time.

An okay choice: Elliptical Machines.

The biggest reason to choose elliptical machines…
=> you’ve got a bum knee.

I have worked with clients with extreme osteoarthritis and we
were able to use these machines for a decent workout without pain – but the results didn’t compare to clients that used a stationary bike or treadmill for their interval training.

So in general, I’m not overly impressed by the elliptical machine
for fat loss.

If you go into any gym, compare the bodies on the ellipticals to
the ones on other machines…most of the time, the people on the
ellipticals make no progress from month to month.

And having given the elliptical a “go” once or twice on my own, it
just didn’t challenge me as a treadmill does.

But if you have bad knees, or if you are an exception to my
experience, feel free to keep rocking the elliptical!

Up next…The Stationary Bike

The bike can be easy on your knees as well, particularly if you are overweight and can’t support your bodyweight on the treadmill.

Personally, I like the stationary bikes a lot. The set up allows
you to do a large amount of mechanical work during your interval training – and that is what puts Turbulence on the muscle and allows you to increase your post-exercise metabolism.

In fact, when I first started designing the interval workouts back in 2001, I used stationary bikes exclusively.

I also think that the bike allows you to work very hard with less
risk of injury. Running sprints outside or on a treadmill requires
a much more extensive warm-up due to the explosive nature of
sprinting.

If you don’t know your body, running sprints or hills probably
isn’t the best place to start. I’ve met too many people that have
jumped right into hill training and been hurt within 1 week.
sprints.

So I recommend starting with the bike unless you are an experienced runner that knows your body well.

In addition, here are three more key points about the bike.

a) Stick to the upright version if possible. When using a recumbent bike for intervals, your hips tend to rock too much and your body tries to get into awkward positions in order to push hard against the resistance. That’s my experience. The upright bikes are set up better for intervals.

b) For intervals, increase the resistance against your pedalling,
and not the speed of your pedalling. I don’t like high RPM
spinning. I think you’ll get more results and do more work when you keep the RPM between 80-100 and work against a harder resistance.

Forget that high-RPM spinning stuff…I find it is rough on your
hips and knees.

c) When on the upright bike, sit as upright as possible for the
recovery intervals or even stand for some of the work intervals.
Just avoid the “rounded over” posture as that can be hard on your low back.

So the winner is…The Treadmill.

The treadmill can burn 16-20 calories per minute of exercise
during your workout. That’s a big burn, but of course only advanced fitness levels can achieve that – but hopefully you fit that category now or you will someday with consistent training and nutrition.

Some tips: Don’t go crazy with the incline (as that can lead to
tight calves), but if you are able to run at more than 10mph, use a 1% incline to help offset the need for speed. The last thing you want to do is end up in a crazy video on YouTube flying off the end of a treadmill into an elliptical machine.

So as with all types of sprinting, be careful.

Honorable mentions go to…The Rowing Machine and
Stairmaster…these can be used in place of other machines for
variety and are still effective.

Better yet, if you are able, use your body as the best fat burning
machine. I highly recommend bodyweight circuits for interval
training. These are fun, effective, and perhaps even better at
sculpting your body.

I really like bodyweight interval circuits for advanced
fat-burning, plateau-busting workouts. If you’re stuck, you’ll
benefit from bodyweight circuits.

http://tinyurl.com/5vhokp2

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Death of Circuit Training

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 15-06-2011-05-2008

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When it comes to weight loss, are you thinking of doing killer workouts
that will make you ill and risk injuring yourself in order to get the results
fast or are you looking for a smarter safe intense workout that will transform your
body and your life?  Yes, I thought so, but is circuit training really dead…?

On Saturday morning at my local YMCA, I watched two guys do “vomit
inducing conditioning workouts”.  I call them “vomit-inducing”
because I wanted to vomit from watching their form. 

One guy was doing explosive reverse curls (meant to be hang cleans)
while another did flippity flop DB snatches followed by one of the
worst planks I’ve ever witnessed. 

Injure your rotator cuffs and lower back much, boys?

And this is why we are going to see the Death of Hard-core Circuit
Training in the next few years. Between the injuries and the
vomiting, these home-made hard-core trainers are making a mockery
of serious, professional personal trainers.

I mean, listen, I’ve watched two 15-year old boys make each other
puke at the gym, but would you want THEM to be your trainer? 

Of course not.

You want results. That’s all that matters. You don’t want to – or
need to – vomit when you exercise. And you don’t want to be injured
all the time either. Or am I just that out of touch with what the
cool kids are doing these days? 

I don’t know…maybe it’s just the grizzled ol’ veteran trainer in me
that gets frustrated with the way things are in the fitness industry. 

After all, I’ve been through…

“The Endless Amount of Cardio Phase”

“The Situps and Crunches Phase”

“The Dangerous Standing on the Stability Ball Phase”

and now

“The Do Circuit Training Until Your Puke With No Regard to Form Phase”.

But this too shall pass.

Of course, it won’t disappear overnight, but you and I will still
be here when these “hard-core” trainers shiftily disappear and
fly-by-night after their clients come in with sore backs, cricks in
their necks, and ruined rotators. 

You see, they don’t understand that it’s not about destroying clients.

Just the opposite.

It’s about TRANSFORMING clients. About making them better people.
Challenging them to change their bodies and their lives. And yes,
working through physical challenges is a part of that, but not at
the expense of their overall health and safety. 

After all, there’s no point in being able to do a “killer workout”
if it puts you on the disabled list for 6 weeks or makes you vomit
up that $4 protein shake and $5 chicken breast. Sounds a little
counter- productive to me. 

Listen, there will always be room for tough workouts, for trainers
to take their clients to their limits, but only when done safely
and under the guidelines of proven scientific research and years of
experience. 

In fact, I spent an hour this weekend going through an article on
Metabolic Finishers that Certified Turbulence Trainer Mike
Whitfield submitted for a new TT program for our members. 

Now THAT is how you should do advanced, intense workouts.

Thank goodness for trainers like Mike, and I’ll be sharing some of
these workouts with 91,500 TT readers very soon. 

But those home-made hard-core trainers and their circuit death
workouts “finished at all costs” are not going to last. 

And that’s a good thing.

That will leave more room for our Turbulence Training 1 Million
Mission of helping 1 Million Men and Women transform their bodies
and their lives. 

More room for you and I to make a difference and leave a legacy
that remains long after we’re working out in the old trainers home
down in Florida.

So I’m calling a peak in the market. The bubble is bursting. The
stock of hard-core circuit training is going down, and will be
replaced – starting today – with better solutions, by trainers who
care about results, not locker room boasting of how many people
vomited in their class today. 

It’s time to change the way the fitness industry thinks about
exercise. It’s time to move away from sacrificing form and function
and shift back to what matters – helping you transform and redesign
your body so that you get the results you want. 

Not the results that some hard-core, sadistic, home-made trainer
wants.

Circuit training is dead. Long live smart training.

http://tinyurl.com/5s9f52u

To your safety and success,
Craig Ballantyne, CSCS, MS