Review of Turbulence Training

Review of Turbulence Training: The Program that Promises Maximum Fat Loss in Minimum Workout Time
Turbulence Training promises fast fat loss results for men and women who don't have a lot of time for exercise. This is a bold promise, and the workouts promise maximum results in only three workouts per week.
Let's take a look at this claim, and see if it really measures up!
Before we get to the program, let's take a look at the expert behind the workouts. I've come across Craig Ballantyne's name many times in popular fitness magazines such as Men's Health and Men's Fitness, and even in Oxygen and Shape magazines. So the program is clearly put together by a trusted fitness expert.
I've also talked to Craig about his training and education background, and I'll be honest, it was impressive, unlike the trainers with weekend certifications that pop up at large commercial gyms. Craig's experience goes back to the mid-nineties, in both the gym and in the research lab. He's actually led research trials on sport supplements, strength training, and cardiovascular training.
Plus, Craig has been a strength coach and has worked with hundreds of clients in thousands of training sessions. This is a unique, and thorough background, so its not surprising he's come up with a new training system for fat loss.
In fact, Craig's articles are always pretty hard on traditional aerobic cardio workouts. So if you're looking for new ways to spend 30 or 60-minutes doing cardio, then this program is not for you. But if you only have 45 minutes to workout, a couple of times per week, and you have access to only a bench, dumbells, and an exercise ball, then you'll like what Craig has for you here.
Now one of the biggest questions about the program is simply, "What is Turbulence Training?" Well according to Craig, its the combination of resistance training and interval training used to boost your metabolism so that your body burns calories and fat between workouts. He says, "Cardio doesn't boost your metabolism after exercise. Only strength training and interval training do that - while you work, sleep, and eat - your body will be shedding fat."
Fortunately, Craig's unique system of bodyweight exercises, dumbell exercises, and interval training can all be done at home, with minimal equipment (if you are really strong, it might help to have a chinup bar). So again, if you are one of those people who loves machines, or cardio equipment, or marathon workouts, then this program is not for you.
Frankly, I've used the program myself and recommended to many others. Why? Because no one has time for long workouts! That's why. After an eight or ten hour workday, a round-trip commute of 90 minutes, and spending time with my family, I just don't have time to do another 90 minute workout every day of the week.
In fact, I either get up early and do the workout before work, or I do it just before bed. This workout is perfect for busy men and women. But its not the type of routine that is going to turn anyone into a pro bodybuilder. If you want maximum muscle and want to bulk up, try another one of Craig's programs. But the Turbulence Training system is best for burning fat without sacrificing muscle - so you end up lean, defined, chiseled and toned.
And its fun! So many workouts are boring (i.e. long cardio) or repetitive (i.e. doing the same bodybuilding workout over and over again). But Turbulence Training uses a lot of unique (but not fluffy) exercises, including some cool, killer bodyweight moves that will make you more athletic and increase your functional and core strength - again, all with minimal equipment needs.
But, I am even able to recommend this program to friends who are just starting out, because Craig has put together a 6-week introductory program, and a 4-week intermediate program in addition to the 16-week advanced training phase (PLUS, the Turbulence Training program comes with a massive amount of bonus workouts for muscle building, bodyweight only, advanced fat loss, and even a female specific bonus).
But each workout progresses into the next. He's used all of these workouts with hundreds of clients - so they are safe and effective. Sure, you can get other programs that leave you smashed and puking after the first workout, but Turbulence Training is not like that. Soreness doesn't matter, only results matter! And you are in expert hands with Turbulence Training, and Men's Health expert, Craig Ballantyne.
Craig's Turbulence Training also contains a contract -- basically, your pledge to being committed to the program. It also includes an ebook on Nutrition Guidelines from expert, Dr. Chris Mohr, Ph.D., and an extensive Q&A section, a 21-Healthy Habit Building Plan, plus the complete Turbulence Training workouts for beginner, intermediate and advanced level individuals.
All users will benefit from the Turbulence Training MP3 audio where Craig goes over the program, plus you can find every single exercise explained in detail, complete with photos.
Okay, so bottom line. Turbulence Training is NOT....
Long, slow cardio workouts
A machine-based exercise circuit
A bodybuilding program to gain bulk
A workout with lots of time-wasting isolation exercises
A restrictive eating plan
Turbulence Training provides NONE of the above. On the other hand, Turbulence Training is perfect for busy men and women who want to burn fat in the comfort of their own homes without spending a lot of money on equipment or space on exercise machines. Oh, and you'll actually have fun and you won't "dread" these workouts - heck, they will be over before you know it!
If you're in the slightest bit curious, I recommend you look closely at Craig's program. I was very impressed with all of the Turbulence Training workouts, the bonuses, the guarantee, and Craig's expertise. For the money, it's the best deal in the fitness and fat loss industry - so much better than diet pills! And remember...
Craig Ballantyne's Turbulence Training is backed by a 8-week money back guarantee. And this is a real guarantee... if you are not completely satisfied, you will receive your money back, no "ifs," "ands," or "buts." So you really have nothing to lose.

TARA LLANES ROAD TO RECOVERY FUND RAISER

Certified Renegade Training Courses
A different but important post

For participants / fans of bike sports have all exalted in the great thrills and challenges that the pursuits provide. Sadly at times the daring risks taken result in catastrophic injuries.This past September 1st world-champion bmx / mtb’er Tara Llanes crashed in the Jeep King of the Mountain race in Veil, Colorado suffering a serious spinal injury (fracture of C-7). After surgery, she is able to breathe on her own, although at this time she has no feeling below her waist, a symptom she suffered as a result of her crash. A better detail of her situation can be found at her myspace page: http://www.myspace.com/mtbtara

Kettlebells For Arms

I was asked recently how I train my arms with kettlebells. I was caught off guard, the reason for this is I do not really train my arms. Occasionally I will do a few sets or even arare arm workout. It’s not like I have HUGE arms, they are big just not huge. If I pose, I do not have a bodybuilder’s peak, but they hang nice in a shirt. The question reminded me of a book I received from subscribing to “Ironman Magazine” a while back. I can not remember the name of the book, nor can I find it. Anyone know what book I am talking about? The book told a story as it taught its workout theory, of a how a trainee came into a gym wanting to build bigger arms, [like most do]. All he was taught to do was Squat, Bench, and Row, if I remember correctly. The book went on to add things as the beginner progressed. He questioned the fact he wasn’t training arms directly, until it was pointed out the growth he showed in his arms. Bottom line if you train you whole body hard and heavy, doing compound movements, your whole body will in fact grow, no real need fro isolation work. Sure you can do curls with kettlebells, or extensions, but there is no real need unless you are a competitive bodybuilder.

You can get a +$50 bonus with Turbulance Training
or you can just join the members area. TTMembers.com

The Free meditation CD from Centerpoint is still out there Get Your Free CD!
Also I am tryin to creat my own T-shirts, what do you think??

Masters' Performance

Masters' Performance

An excellent site for all kinds of workout information.

LAST day to save $50 9/14/07

Today, Friday, is the last day to save on The Staley/Tsatsouline Strength Seminar DVD set!

A Letter from Your Belly Fat

Remember 9/11!!!!




HUGE new bonus to the TT offer.
When someone purchases Turbulence Training, they now get a 3-month
TT membership into my forum and articles. That's a $59.85 value.
In the membership, they'll get a new workout each month, and the
September workout is the very popular, TT for Abs.

Dear Friend,
This is a letter from your ol' pal, belly fat. We had a great run this summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating too much.Well, I'm thinking about sticking around another year if you don't mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here. So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"? Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol' brain up there thinks it's doing "a real fat burning workout", but it's never enough to melt me outta here. Another thing, keep listening to those experts who say strength training doesn't burn body fat. Since research shows they're wrong, if you added strength training to your program, you'd practically need to throw me a going away party!After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here! But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbells. Otherwise we wouldn't have been able to celebrate another summer together this year. Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn't wait to get to the beach to show off your body, not like these days. Nope, stay in the shade and keep the cover-up clothes on, that's the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you're sitting in the shade avoiding all the fun down on the beach.Well, it sure was good catching up with you. I'm sure we'll be in touch more often, as long as you stay away from that Turbulence Training workout routine. Brings a tear to my eye whenever I even think about that workout program and all the belly fat it's burned. Heck, it's fried more belly fat than a frying pan! So again, if you want to keep your dear old belly around for another year and another summer, don't use Turbulence Training - otherwise, its all over pal, and you'll never see me again. Belly Fat says, "Don't use this" ==> Turbulence Training . Your friend and spare tire, Belly Fat PS - Seriously, don't go near that Turbulence Training program unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the highway. It will be a sad farewell, and you'd be stuck with ripped abs, gorgeous glutes, and toned arms, and you know how much attention those guys get from the opposite sex. Who needs it, I say.

About the AuthorCraig 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 TurbulenceTraining

Meditation for dummies

Have you ever tried meditation? Myself I’ve tried it many times. I’ve read books, gone to classes, listened to cd’s. They all worked to an extent, but I never reached “enlightenment”. Take the cd’s for example, they would work the 1st few times. I’d listen to the voice telling me to relax, breath, envision this, etc, and it would work for a while. After a week or so I guess my mind would get bored and just do what it wanted to do, just drift away. I like to meditate before going to bed, before working out [unless I am working out 1st thing in the morning, then pre-sleep took care of that], after working out, or just when I felt like it.
Well I have found what I like to call “Meditation for Dummies” but that’s not what it is called. It is “Holosync Sound Technology” from Centerpoint. I have been using it for about 2 months now and WOW it is amazing. The changes I see in myself are subtle but I notice them, like increase focus, which leads to better intensity during workouts, and mental ability. No I’m not bending spoons. It puts your brain on autopilot and almost forces you into a meditative state. Incredible. If you are interested check out the FREE cd Good Luck CLICK HERE FOR FREE CD

The Staley/Tsatsouline Strength Seminar

Two of my favorite trainers in one DVD Set!!!!

How to shatter your personal bests in strength and power…
The Lazy Man’s Guide toExtreme Strength Gains
Historic display of advanced strength secrets caught on tape—as two “masters of the art” reveal key, but little-known and often surprising strategies to dramatically enhance your performance…

The Staley/Tsatsouline Strength Seminar

New workout and ...

New Workout and new source for Kettlebells and kettlebell training information

I stared my new workout 2 weeks ago. I am using Turbulence Training, of course I made few little changes. The changes I made are mainly with equipment, using kettlebells where possible. I really like the workouts. I feel great afterwards, and can actually feel my body mass changing. The workouts remind me of what I was doing years ago but VERY fine tuned. The workouts I used in the past took @1 hour and usually were not full body. Turbulence Training is only taking me less then 40 minutes and I am doing a full body workout. If you are looking for a extremely efficient workout this is for you, try it. Remember when starting a new workout [no not the same medical/legal disclaimer you should know that one] reduce your weights the 1st week, because the intensity will change. Adjust to the workout and you'll get better results.

I'd like to recommend to everyone a great source for kettlebells and training info, Mike Mahlers Aggressive Strength I've purchased his videos and these were a great help with my learning how to use KB's. The videos are extremely well done and Mike shows a sense of humor not always seen in workout videos. Also his seminars are what fine tuned my techniques that as a result I moved up to the 40kgs KB after attending his seminar. Mike also has a newsletter [free] so check it out

HOW TO LOSE MANBOOBS

How to Lose Manboobs
By: Craig Ballantyne, CSCS, MS
Turbulence Training
You don’t have to go through life with man boobs (otherwise known as male breasts). In fact, you can burn away chest fat and get rid of your manboobs forever with just three short, but intense workouts per week.
Getting rid of manboobs is as simple as getting rid of any other fat. You need to cut back on the junk, and fill up on the intensity. Turbulence Training is the fastest fat loss workout you can do at home. You don’t need fancy equipment or a gym membership (where you’ll be too embarrassed by your man boobs to go anyway).
Listen, women love a chiseled chest, but are turned off by the site of manboobs poking through a sweatshirt. That’s why I’ve put together a fat burning program that focuses on building muscle and blasting fat with all sorts of push-ups, chest exercises, and intervals. In fact, even the Turbulence Training abdominal workouts work the chest and help convert those man boobs back into a real man’s chest in just weeks.
You can gain muscle and lose fat with short workouts. You don’t need to be training 6 days per week or spending hundreds of dollars each month on fancy (but worthless) supplements.
Soon you’ll be the guy who is first to take his shirt off at the beach. No more hiding under sweats in the middle of July, or avoiding the water because you don’t want anyone to see your manboobs.
And no matter what anyone says, you don’t have to rely on surgery. Besides, that will leave ugly scars that will leave you just as self-conscious as when you had man boobs. The only fix is a permanent lifestyle change, thanks to the 3 short workouts per week of Turbulence Training. You’ll see changes in your man boobs, love handles, and arm definition within weeks, going from male breasts to ripped abs in the process.
Turbulence Training is not like all those other aerobic, slow cardio programs you’ve tried in the past that didn’t work. And it’s not a wimpy machine circuit that just ends up being a waste of your time. Instead, Turbulence Training is a unique exercise system that you can do in the comfort of your own home, so that no one at the gym can point or stare at your chest – at least not until they are staring with respect.
The fastest way, the safest way, and the only way to get rid of man boobs is with strength training and interval training. Combine that with Dr. Chris Mohr’s sensible nutrition guidelines, and you’ll have a new body, and a new chest in just weeks.
Sincerely,
Craig Ballantyne, CSCS, MSAuthor, Turbulence Training
About the AuthorCraig 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 Turbulence Training

A FREE4 week bodyweight training

I have a copy of a 4 week bodyweight training program, if you'd like a copy of it send me an email!

Tried Tires

So the other day I decided to go for a bike ride instead of my regular training because the weather was so nice. As I was riding I came past a gated lot that was open, and I noticed a tire laying in the driveway, I'd say it was a small tractor tire @3.5 -4 ft tall,no strongman event tire by any means. Curiosity got the best of me so I turned around and pulled into the lot and looked over the tire. I stood it on its end and flipped it over. I did this until there was no more driveway left then turned around and continued until it was close to where it was when I found it. Believe me this was not easy, after I finished this the tire went from a piece of exercise equipment to a lounge chair! I was soaked in sweat and my muscles were shaking. This was a TOTAL BODY workout to say the least. I sat there until the owner returned, he asked what I was doing I told him, he looked at me like I was an idiot, and said he needs to start remembering to lock his gate. { I asked for a key, again I got the same look} I liked this and want to add it to my choices. I don't have a tire or any real place to keep one. So I came up with this option, I could either take my stone ball or a large kettlebell, drive to a park or a field, and pick it up and push press throw it [does that make sense???]. I know it is not exactly the same but I think it will work I'll try it, and let you know.

Cardio is a Waste of Time for Fat Loss

Hello, here is an article about probably the hottest workout routine out there right now. I am currently reading the book and like what I see so far, check out the site for yourself.
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss
While the mainstream fitness media still insists that aerobic exercise is a great way to lose weight, Turbulence Training users know that interval training is the better way to burn body fat. Still not convinced? A recent study published by the North American Association for the Study of Obesity, subjects aged 40 to 75 were instructed to do 60 minutes of aerobic exercise per day for 6 days per week for an entire year. Given the amount of exercise, you'd expect weight losses of 20, 30 pounds, or more, right? Well, the surprise findings showed the average fat loss for female subjects was only 4 pounds for the entire year, while men lost 6.6 pounds of fat over the year. That's over 300 hours of aerobic exercise just to lose a measly 6 pounds of blubber. Not time well spent, in my opinion. So what's the better way? Stick with Turbulence Training, using interval training and strength training to get better bodysculpting results. With intervals, you'll achieve more fat burning results in less workout time. The next time you are out exercising, perform a session of interval training. If you are walking or running outside, find an incline that can challenge you for 60 seconds, then walk down for 60-120 seconds, and repeat up to 6 times.
If you walk or run on a treadmill, adjust the incline or speed to safely increase the challenge for 60 seconds, then return to the normal pace for 60-120 seconds, and repeat up to 6 times.
You can also use a rowing machine, bicycle or stationary bike, or even an elliptical machine to do intervals.
But whatever you do, stay away from boring, ineffective cardio exercise workouts and stick with Turbulence Training for your fat burning program.

About the AuthorCraig 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 Turbulence Training for Fat Loss

Kettlebell 101

Physics and the Kettlebell from Diesel Crew... KB101

Kettlebell Training Snatch tips

2 Good tips to help with Kettlebell Snatches

Kettlebell Training for Fitness & Sport- By Russian Kettlebell Training Expert Jason C. Brown

Power to the People! Monthly

As I mentioned in the past this is a very good monthly, and now they offer an installment plan!!!
It is well worth the money.
Power to the People! Monthly

EDT for GS Success: A Kettlebell Training article from Dragon Door Publications

One of my training days calls for "density" training. I have gone over this kind of training in the past, simple explanation is - for a set time [block], say 15 minutes alternate between 2 exercises doing as much as possible during that time. For example you can take bench and row combo. Use a weight that you can do @8-10 reps on each, but do 5 reps going back and forth between the bench and rows. You can do 2-3 blocks of time and reduce the time as needed, a 15 minute, a 10 minute and a 5 minute for example. Below is a good article with a workout.

EDT for GS Success: A Kettlebell Training article from Dragon Door Publications

Ori Hofmekler Blog - plus

Alot of hype about "Alli" Read this 1st....
Ori Hofmekler Blog

Sometimes I like to find one exercise to do in a workout that works as much of the body as possible. In the past I wrote about how I like to combine squat thrusts [burpies] and KB clean and press. I found another at "Art of Strength" the squat and triple crush. Check it out here.
In my current workout [see previous post. email me for excel file] I alternate between a conditioning workout and a strength workout. I finish the conditioning with some core work and the strength with a strongman or power move. For the latter I have been alternating farmer carries and a combo exercise. I have a stone ball, @85lbs, I squat down, curl it to my chest, stand, and press over my head. I repeat until I can not press any more safely then I hug the stone and finish by squating it. Thaty can be a workout alone!!!!

How do you like my new design??? Thanks to DKCD Designs -see bottom of page!!!

Focus and a New Workout

After my last post I found myself thinking about my next workout I wanted to create and I was doing this while I should have been concentrating on the workout I was doing. I feel allot of people do this, maybe just not the same scenario. I see it all the time for example, a person will concentrate on their home life while at work, and their work at home, then both areas of their life suffer. The simple answer to this is leave your work at work and your home life at home, but life happens and it isn't always possible. I try and keep conscience of this and have to refocus during the day. Another thing I do is remove un-necessary distractions, for example while I am working out I do not have my phone with me [I discussed this in a earlier post]. People claim they are good at multi-tasking but how many actually finish all their tasks, they just seem to pile up more and more of them. Just be where your at, you are only one person who can be at one place at a time.
Ok my new workout is based on a 5 day cycle. I have included 2 conditioning days in the cycle and one day which can also be considered a combo. It is based on the books I mentioned in my previous post ["Infinite Intensity", by Ross Enamait and "Twisted Conditioning 1 & 2", by Bud Jeffries]. I do not do all 5 days in 1 week it depends on work, I do at least 3, and I just keep continue the cycle. I have the workout in an excel file if anyone wants a copy let me know and I can email it to you.
Be safe working out as the temperature rises!

For Whom The Bell Toils: Words to Lift By

For Whom The Bell Toils: Words to Lift By

A little late but....

"The shoe that fits one man pinches another"

I was recently reading a workout book, ["Infinite Intensity", by Ross Enamait] when a friend commented to me on my reading up on yet another workout. If you read my blog you know I change workouts often, although I am on week 10 of my current, the "Enter The Kettlebell Workbook" If you want a challenge for your body get that workbook! [2 more weeks until I can change again!!!!!!] My friend was saying I changed to often and he was just reading in a magazine that it is not needed to change that often. The article stated you only need to increase your sets, weight, intensity, etc.... Wait isn't that technically change???? I like to change often or I get bored physically and mentally. I need the challenge of new workouts. My next one will come from the above book and Twisted Conditioning 1 & 2, by Bud Jeffries , I should have it done and posted in @ 2 weeks. All 3 books by the way are very good. They all give you info on incorporating different types of workouts into a program.
It was funny I was going to do a post on what items give a good workout when I received an email from John Wood of www.functionalhandstrength.com , and the email had these 3 items
1. With the necessary nutritional and physiological requirements filled progressive resistance exercise, in its many forms and manifestations, is what "works"
2. Given this fact, so will any kind of training incorporating it.
3. To improve at anything, you must begin at a manageable level and build from there.
Read these again - they are the driving forces for making any kind of training with any kind of equipment "work."
Thanks John!
By the way the quote in the title is from Carl Jung, and I guess that apllies to working out. what works for some may not work for all!
Until next time....

Precision Nutrition - 8 Day Body Transformation Course

Precision Nutrition - 8 Day Body Transformation Course

A FREE E-course!!!!!!! Why not try it!

Ladders

I had a lot of fun the past few sessions fooling around with different variations of workouts. In the long run I've decided to follow a set workout for 3 days a week and throw in a "short" session on one of the off days. Those familiar with "Enter the Kettlebell" by Pavel [ETK] will have an understanding of my workout. I am starting them by doing ladders. What are ladders? {I think I covered them in the past but...} Ladders are a workout method you pick an exercise, or 2, or 3,etc, and do them right after each other. First you do one rep each, then 2, then 3, and so on [rungs]. There are variations of this, you can stop at your highest or you can come back down. I am stopping. I am doing 2 exercises, The Clean and press with a kettlebell, and pull-ups. I am starting with 3 rungs/3 sets. Then I will do a random [dice, eliminating less then 3 and greater then 10] time of snatches or swings. Snatches on Mondays, the other 2 days Swings. A good reference for this is "The ETK Workbook" You can find it on the link I pasted and also some great information and DVDs.
On one of my off days I will do 1 exercise for 3 sets on what I feel I need work on, this week for example I did some benching.
Give this a try, I'm going to do it for @ 6 weeks adding rungs and sets as I go.
Tom

A link, an update, and The Secret

Gain Muscle & Lose Fat in 30 Days (II)

Above is a blog from Will Brink about a program that says it show you how to Gain Muscle & Lose Fat in 30 Days.....

Well I got my stone - 85lbs - its a start. So this is what I'll be doing, pretty much the same as before but adding a finishing combo set with the stone , clean and press it then squat with it to 2 failure. Then do hindu push-ups and hindu squats. Of course I know I will have to make adjustments, and I will update as I do.

I've watched a very good DVD, "The Secret". This combined with a few newsletters I received talking about similar concepts got me to thinking about it more. I never took away from it that you can sit around and good things will happen, I guess some have. The bottom line is you have to take action with the appropriate thoughts the get the result(s) you want. If anyone is interested I have a few extra copies of the DVD, so to be fair I will a copy to the 1st few [3] who order from one of my affiliates [let me know when you order] I will post as soon as I have the winners, thanks!

Power to the People! Monthly

Power to the People! Monthly

Well the 1st issue is out and is it as good as the hype?
With the 1st issue you got a powerful article on how to increase your power in the bench press. I do not do much benching now, [I should say not as much as I did in the past] but I have pushed +500lbs. So I went out to my garage and put what I learned in the issue to use. Normally I can squeeze out, on a good day about 10-12 reps with 315lbs. I decided to do my set as I would and when I got near the end start using the methods in the training. I was able to get 16. Now are you supposed to use this info for reps, i do not know if that was the intent but it worked. This knowledge could have helped me about 15 years or so ago.
Overall I give it a B++ and it is worth the price, but it could be longer, which would get it an A

5 Fitness Myths | PARADE Magazine

5 Fitness Myths PARADE Magazine

Some good tidbits of info.....

Additional Additions

I'm not sure if my title makes sense, but I like it. Anyway I've added a new part to my workouts. I am just finished trying to add strength/mass, so now I will go for the fat loss. [which I always am aiming for anyway] I will still do the H2H: Kettlebell Circuits as before, this is my cardio, I don't like running, neither do my knees and back. I do the 3 rounds with a 53 lb bell 30 seconds each set non stop , for a total of 4.5 minutes. If that is all I am doing that day, for what ever reason, I will drop to a 35 lb bell , 1 minute each set. My workout routines will also be the same as before but I will be adding a twist. I have been seeing ads for Matt Fureys combat conditioning so I broke down and ordered it, and joined his inner circle. I tell you what the members forum alone is well worth the price. The basis of his workouts is body weight exercises so I've been adding the royal court to my daily routine along with his ab work. The royal court is 3 exercises that work the whole body and they can be done daily. The ab work is done standing up! I am starting to feel completely energized on a daily basis and it is great. I am still waiting on my "stone" to be delivered so I can change everything again.

Power to the People! Monthly Subscription Newsletter

Power to the People! Monthly Subscription Newsletter

If you want to further you knowledge base regarding working out I'd subscribe, I know I am!

Changes and a little rant

As you know by now I like to change my routine often. I am now in the process of "radically" making some changes, to what I do. The new regimen will combine everything I do now plus a few additions. That will all be in my next post
My little rant is something that keeps coming to mind, and that is cell phones. I received a newsletter today and it was talking about mistakes in a gym. One of them being bringing your phone out to the gym during your work out. Why??? Is something going to happen life shattering in the 30-45 minutes you are working out? If so nip it in the but and take care of it 1st. Your gym time is your "me" time - use it! This is just like people on the Garden State Parkway [or any road] talking on the phone, is it that important it can't wait???? People do not realize that for the past few years talking on the phone has been the #1 cause for traffic accidents [not fatalities that still is DUI]. If it is important PULL OVER!
I will also post a link to an excellent newsletter [see above]
Thanks for reading!!

Dr. John Berardi, Ph.D.

Dr. John Berardi, Ph.D.

I may have mentioned this site in the past but it is worth mentioning again. Do yourself a favor and sign up for the newsletter!

Workout update, friends delemma

I have made slight changes to my workouts, I still an doing the “H2H: Kettlebell Circuits” by Jeff Martone, but I've lowered the poundage from the 53lb KB to the 35lb one. I have done this because I also increased the circuit time to @ 9 minutes. Then I go into my "workout", which rotates between 2 workouts. The example of one is squats 2x20+, rest 2-3 minutes between sets, superset [or at the same time] renegade rows with pushups 3 sets each, 3 sets of double kettlebell clean and press, finish with 2 sets to failure of curls with the blob. I next plan on adding as a finishing move to my workouts clean and presses with a stone that I just ordered from Atomic Health. The combination of the H2H and the clean and press will force me to make some changes to my "workout", which I will include in a posting. I know that all 3 phases of my training is a workout, but I think everyone knows what I mean when I say the "workout" portion. Maybe I should just say the meat and potatoes.
A friend of mine since way back when has CF. We have always teased him about it since childhood, not in a bad way, but in a way that if we didn't he would think something is wrong.[He is @36 now] He has never really used it as an excuse not to do anything, except when it would put him in the hospital, which it did recently. Then he would use that as a lame excuse not to do anything [had to add that incase he reads this :) ] He has been told he needs to add some muscle mass, which creates his dlemma, when he breaths hard he breaks blood vessels in his lungs then its back to the hospital. So far I have suggested taking supplements with grape seed, as they will improve blood vessel strength, amongst other supplements. As for the workout that is hard on 2 fronts. One being the breathing: for this I suggested a using slow training methods, starting with only 1 set per body part to start. The second front is his stubborness, he keeps wanting to concentrate on his arms, [see previous post], I think once he gets past the "curls for the girls" idea he will be just fine. If anyone has any suggestions feel free to post.
Thanks until next time train hard!

Muscle Building Secrets Revealed - FREE Muscle Building Report

Muscle Building Secrets Revealed - FREE Muscle Building Report

Max Kettlebells

Max Kettlebells

A brief but very good training article on the double KB snathand a pair of drills....good luck!

build muscle mass and how to gain weight, lose fat, diet, weight training

Free E-book on gaining muscle
build muscle mass and how to gain weight, lose fat, diet, weight training

The Tactical Ten: Burning the butter in 10 minutes

The Tactical Ten: Burning the butter in 10 minutes

Short on time? Want a great workout to do in ten minutes, then give one of these 2 drills from Jeff Martone a try.

Happy Holidays

Ok, so I have been slacking with my writing, New Years resolution at least 2 Blog entries a month in 2007, hopefully more.
So what have I been doing? Well let me tell you I added one supplement from BSN N.O.-XPLODE Awesome pre-workout drink 2 thumbs up!
As for my workout I have added a new twist. I wanted to increase [meaning add] my cardio training. Not being one for running and bicycle season is over I looked elsewhere, what I found was “H2H: Kettlebell Circuits” by Jeff Martone. The DVD gives you 200 weeks of programs! Jeff goes through each set of exercises to show quickly how they are done, if you want more details he is offering a set of all 3 DVD. The Circuits last 4, 9, 18 minutes, which makes this a great warm-up to my regular workout and it gives me my cardio. I am still following the same workout otherwise, alternating between 2 different workouts, 3x a week.
The one thing I also wanted to share was a lesson I learned a WHILE back which I need to keep reminding myself of. Way back when I was reading several magazine articles, absorning workouts and diets of the “stars”. So I decided to follow them I went from 195 to 275 in @ 6 months, and it wasn’t muscle! What happened was I never factored in that these “elite athletes” were leaving out the key ingredient [ juice???? J] to their diets which allowed them to gain lean mass while eating so much calories. Bottom line, some of my internal systems, liver, kidneys, took a vacation, because of the stress. You have to find what will work for you, based on your metabolism and workload [and health]. Use others as guidelines, keep a journal of what you are doing so you know what works and what doesn’t.
Have a Happy Holiday Season and a great New Years!

My Quest for a 700lb Deadlift

Want to increase you deadlift? Or just a change in your routine? Check this out...

My Quest for a 700lb Deadlift

Excellent Workshop

This past weekend in NYC I attended a kettlebell workshop given by Mike Mahler and Dylan Thomas. Prior to going to the seminar I read the books and watched DVD's, but nothing compares to actually being instructed on how do the exercises. Not only being instructed but doing them, for about 7 hours! There were so many little tweaks to each movement it was amazing,I am positive that my personal bests will be improved as soon as I can work out again, talk about being sore, ouch. If you ever get a chance to attend one of Mike's workshops, do it. I don't know how often he works with Dylan but I can't imagine a better combo. Thanks to the both of them - Tom

"Blob exercise"

Wow it has been a while, I guess I got caught up in other areas of my life I neglected my blogs. I didn't stop working out or reading and researching just writing. I took part in a GREAT life experience/training forum the "Landnark Forum" I highly recommend it to everyone!
Ok I came up with 2 exercises with the "blob" [besides the obvious]
Both start bottom of a deadlift I hold the "blob" by its bottom squeezing it, and squat up.
On 1 option I curl the "blob" on the way up then press it straight out in front of me, when upright. Then reverse the process on the way down.
The other option I just raise the "blob" out in front of me on the way up then slowly lower on your way down.
I have the "blob" lead shot loaded @ 2/3 no idea what it weighs, but both tax the whole body. You can do these with a kettlebell also, give them a try.
You can get a shot loaded blob at atomic athletic's website, and find some other interesting items and articles like this one:
Roger LaPointe Iron Boots
http://www.atomicathletic.com/articles/detail.asp?ArtID=91

Another great newsletter:
http://www.mikemahler.com/newsletter/113.html

Optimum anabolic body building program
Click Here!

delawareonline ¦ The News Journal ¦ Fulfill ninja dreams with fun, safe workout

delawareonline ¦ The News Journal ¦ Fulfill ninja dreams with fun, safe workout


It sounds like a good alternative workout!

Picture of "blob" and rocket

Hello as promised here is the picture of the "blob" and the rocket. For the past month I've been doing @75% core work rotating 2 workouts. I've been doing "renegade" push-ups, "T" pushups and various other types of core work. If you'd like more info contact me. I know what I'll be doing with the "blob", but the rocket??? I'm not really sure yet any ideas?

Some good free diet info

Hello is anyone would like an 8 Day Precision Nutrition Email Course Here is a link to a very good one from John Berardi

Have a great labor day

Labor Day post

I am always looking for new ways or ideas to help keep me workouts new. While looking for a heavy kettlebell [@105lbs] I was sent to this site http://www.atomicathletic.com/
I was amazed, like a kid in a candy store. I didn’t get the kettlebell I was originally looking for, but I did find some other items, like a missile, and a “blob”. Some rare and amazing things are ther give it a look and tell them Tom sent you…
Are you like me trying to get control of your diet? I found a way to see where you actually stand and make the correct tweaks to reach your goals. http://www.vfl.com
Check it out, and if you have any questions contact me.
I will include pictures of my “blob” and missile as soon as they arrive

An added twist

I like combining exercises to get the most work in the shortest time. So I added a twist to one of my favorites, the squat thrust. I was combining the squat thrust , push-up and overhead press [or clean]. I’ve added one more move to it the “T-push-up”. I’m not sure if that is its exact name but I’ll go into the details. CAUTION: Do without kettlebells or dumbells [not rounded] at 1st! Get into push-up position, do a push-up. When you get back to the up position rotate your body onto one arm with the other arm straight out your body should be forming a “T”, then rotate back into the starting position.
Now here is the flow, squat down, thrust your legs back into a push-up do “T push-up” [either do both sides now or one side continue then do other side on next rep – your choice] Thrust back into the lower squat position, [if you are not using KB’s or DB’s for the “T” have them here so you can grab them]com up into either a press or a clean again up to you!
The “T push-up’ can de-egotizing [I think I just made a word up!!!!] but do it slow and with little or no weight at first. Remember safety first.

Dog Days of Summer

Well its hot here!!! I tried something new this past month to break up the monotony during the hot weather. I made up 4 full body workouts [actually took 4 that I’ve used in the past] labeled them a,b,c,&d and each time I worked out I used a different one. I really like this and will be doing it from now on. I suggest you give it a try. If you’d like a sample work-out series email me and I’ll gladly send one.
There is a new Kettlebell book out and you can save $6 if you order by 8/8/06



REVOLUTION
Kettlebell Fat Loss Program
Franz and Yoana Snideman are a supremely athletic, supremely fit couple who not only practice what they preach but have helped hundreds upon hundreds of ordinary people achieve extra-ordinary results in as little as three months.
In this 12-week program, Franz & Yoana share with you the same secrets they have used so successfully with their clients:
• Performance nutrition for maximum fat loss and energy
• How to eat more and weigh less
• Smart and efficient grocery shopping
• Burn fat faster than with any conventional exercise tool!
• 12 weeks of dynamic and—most important!—fun fat burning Kettlebell routines
• How to set meaningful goals and stick with them
• The psychology of success when it comes to achieving the body of your dreams
• How to establish consistent, healthy habits “forever”
• Develop real life strength and endurance that you’ll be able to use immediately
• Improve posture and breathing
• Improve mobility in your hips, back, upper spine, neck and shoulders
• Develop full body strength for maximum effectiveness
• How to use Kettlebells to injury-proof your joints and muscles
• How to develop discipline, character and self confidence
• How to enjoy the process of eating healthy and exercising

June 17th 2006 Workout and dvd review

Here is my new work-out
Squat 1 high rep set [after warm-up of course]
(2 sets each)
Chin-ups
Bench
Renegade Row supersetted with pushups

52 lb. Kettlebell
15 cleans double kettlebells
20 sumo deadlifts into a row to chin double kettlebells
15 double kettlebell presses overhead
20 sumo deadlifts into a row to chin
Kettlebell snatchs same each hand
3 cycles min. rest between each
{3 times a week}

I received and watched [and watched] Pavel's "Enter the Kettlebell!
Strength Secret of the Soviet Supermen". I found it to be excellent as usual. I feel it is a must for beginners [everyone actually] not only for the step by step descriptions but also the safety pointers. The making of the kettlebell was an very interesting bonus.
I was going to discuss an old [maybe +10 years] training book I had but I can not find it. I believe it was by Dr.Mauro Pasqual {spelling?}, and it came with the Anabolic Diet. The one point I wanted to discuss was exercise selection. It talked about selecting exercises that allowed the body to move through a plane versus keeping the body stationary, an example would be pull-up vs pulldowns. The point was that on the surface while they a working the same muscle, one is a more affective muscle builder. When you are moving your body through a plane your body creates a hormonal response which benefits the muscle building process on a higher plane. So that is something for you to think a bout next time you are choosing an exercise. If I find the book I'll share its title, for now have fun.

Update on arm workout

I recently finished that 2 week arm workout I posted about and.....I added nearly 2"!!![17 1/16" - 19" But I have to also add I almost NEVER work my arms so I believe that helped. I still think it is worth giving atry.



My new workout is as follows

Squats [@15reps] supersetted with double kettlebell swings [as many as possible,"leaving one in the tank"] 3 sets

3 sets of chest and back supersetted

2 sets of side raises immediately followed by one set of double kettlebell clean and presses to failure

Core work

If you have any questions please ask!

Pavel's New Book

"Pavel's Kettlebell Training System—
The Shortcut To Extreme Strength and Elite
Conditioning. Guaranteed. "

Announcing Pavel's new book:
Enter the Kettlebell!
Strength Secret of the Soviet Supermen

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246 full color photos, charts and workouts
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Order before midnight PDT, Friday, May 26 and receive a
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The kettlebell. AK—47 of physical training hardware.
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ferociously effective for developing explosive
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most demanding, highest-yield exercise tool on the
planet.....

Here is a link for a free eBook which will b up for only 72 hours, it is from Mike Mahler. If you are not familiar with him check out his site or Dragon door [link on the right!!!] order his DVD I did a write up in the past on one "The Kettlebell Solution for Size And Strength" excellent. Believe me after reading the ebook your going to want to order!

Here is a copy of the email:
Okay I am in a generous mood and I am giving the E-book away for free forthe next 72 hours. Once 72 hours is gone, the offer goes with it. Do noteven think of emailing me after 72 hours for the e-book.Go here to download it:
URL:https://createpdf.adobe.com/cgi-pickup.pl?LOC=en_US&CDS=446BDBF6-51CE-28745D&LID=MAHLER25
Document-id: 446BDBF6-51CE-28745D
Login: MAHLER25
Password: charlie
Again you have 72 hours. If you like what you see in the book, sign up fora seminar and get my DVD's. Or just be cheap and enjoy the free info ;-)Mike

Tom

Inches to your arms in 2 weeks!!!!

I came across this workout by Ellington Darden, Ph.D,
When I first read this I thought it didn’t seem all that much, 2 workouts a week for 2 weeks [4 workouts!!!!] add @1/2”! it consists of one set of super slow pull-ups supersetted with curls and then one set of superslow dips supersetted with tricep extensions. This is done 2 times the 1st week. Then on the 2nd week add a slow set of negative pull-ups and dips. The full training article is on T-nation.com [http://www.t-nation.com/readTopic.do?id=1040772 ]. Then I gave it a try. I had planned on doing it in the beginning of my workout then doing a set of leg ext , leg curls, squats, then some “non-arm” work. Now I train alone 99% of the time,so it can be done that way, it comes down to if you want it or not, you are only cheating yourself! I place my bench in the power rack so I can place my feet on it too assist me in the slow pull-ups. Then do the curls. I then place my bent into a “U” piece of pipe in the rack at a level so my legs can again assist me, do my dips then my extension. My arms were so pumped I could not straighten them out and up to even do squats! I did squats the next day. I suggest giving this a try for the 2 weeks.
I ordered a kettlebell from Kettlebell Concepts their everyday prices are low, so if you interested check them out click here

Kettlebell SALE!!!!

Dragondoor is running a 1 day only sale on kettlebells, 25% off, tomorrow Wenesday April 26th. You can use the link on the right or in my previous post

Been a while......

WOW! It has been a while. Been so busy with work and my business almost forgot about my blog. Enough of the excuses….
Since I’ve been extremely busy I’ve changed my workouts to accommodate this lack of time. I’ve increased the number of sets for each exercise, and have been setting up the excercises so I can go from one to the next with little to no rest in between. I start with some ab/core work on a swissball. {Get one especially if you have any back problems just sitting on it watching TV helps!!!!} Then I start with, [of course] squats and pull-overs. Squats I do 20+ reps 2x then superset with pull-overs, with a light weight for @15+ reps. Then I’m go to chest, back then shoulders for 3 sets in a giant set fashion. An example of my favorite combo is incline press 3x 8-10, pull-ups 3x, clean and press with kettlebells 3x. Then I do normally do 3 sets of dips and curls superseded. I do this workout as quickly as possible without sacrificing weight and form. I finish with some rope jumping or heavy bag work. I get this in at least 2 times a week, plus I get to do some kettlebell work on the job, so that’s good too.

Kettlebells are a lift

Kettlebells are a lift

Warrior Diet update

Well I've been on the Warrior Diet around 2 weeks,[with a superbowl party and a birthday squeezed in there] and I've lost @11lbs and reduced my bodyfat by 3%. Also it is true that protein requirements are lower as mentioned in the book. I was taking in over 230 grams a day I'm now down to @150 still making gains with no signs of overtraining, and energy is up. So what are YOU waiting for?
Training-from Pavel's Kettlebell Change Tip
"The key is to take more out of an exercise than the exercise takes out of you," says Louie Simmons of the Westside Barbell Club. "If you can train with a 53-pound kettlebell for a 700-pound bench, that's great,why go heavier?"Start with one kettlebell, the table below will help you pick the right one. If you have the funds, get a set of three kettlebells referring to the table for sizes. Do you need two kettlebells of the same size? Not yet. Doublekettlebell drills are great, look what they have done for Senior RKC Mike Mahler, but they are not for beginners. Get good with one bell, then we'll talk. An average man should start with a 35-pounder. What is average-Given the bench press as a typical, albeit misguided, standard of strength, men with a bench press under 200 pounds should generally start with a 35. If you bench more than 200 a 44 that weighs as much as a big barbell plate will do the trick. Unless you are a powerlifter, you have no business starting with a 53. I know, it doesn't sound a lot, but kettlebells feel a lot heavier than their weight suggests! An average woman should start with an 18-pounder. A strong woman can go for a 26-pounder. Most women should advance to a 35-pounder. A few hardwomen will go beyond.
Russian kettlebell power to you!

Another kettlebell resource Kettlebell Concepts Give them a Look

SignOnSanDiego.com > News > Health -- Team effort

Good article on alternative workouts
SignOnSanDiego.com > News > Health -- Team effort

I came across this exercise in Pavel's newsletter sounds real tough. I am working on a way to set it up and try it in my power rack.
Power by Pavel: the Kettlebell Crush Pullup Here is one extreme pullup from 'Bodyweight Exercises for Extraordinary Strength'. Suspend your kettlebell from a pullup bar. Com. Brad does not want to scratch the paint with a chain so he uses Iron Mind's daisy chain. Crush the kettlebell between your palms and pull up. Try not to grip the kettlebell with your fingers, rely on your pec's crushing power. If you have failed, read the book, it shows how to progress from zero to hero in this and other extreme feats of bodyweight strength.

Compact workout

While eating lunch the discussion of a shorter/faster effective workout and how to accomplish one came up. After deciding that we wanted to do a fullbody workout, we wanted to keep the number of exercises to a minimum. [This type of workout was also in a recent issue of Ironman I believe] So, of course, I said Squats had to be in the workout, after MUCH debate we agreed that we can rotate squats and deadlifts. Then also will rotate bench and dips, I prefer dips because you are moving your body through a plane and that increases work and hormone production. Now we needed one more, the clean and press [or push press on deadlift days, up to you]. So here it is:
Squats after warm up 1x20, if you don't know how to do 20 rep squats here is a quick review. Take the poundage you would normally do 12 reps with and start your set at around the 10th rep start taking 2 deep breaths between reps and get 20 reps. Adjust poundage as needed to get to 20.
For deadlifts 2x8-10
Bench/dips 3x8 [or bodyweight for dips{or more added weight if you can!}] Do 5 sets if you are working out 2x a week
Clean and press 3x8-10. Do 5 sets if you are working out 2x a week
You can alternate, superset your exercises if you like, I will
Try it out....

About the Warrior Diet, {See last post}I am liking the results thus far, my energy and strength are up and my pants are loose.!

Starting a new diet

Ive decided to try a different diet to loose weight and maintain strength. So I looked around, seen a few I tried in the past, was going to go back and do the "Anabolic Diet", {any intrest???}but I decided on something else. New? No it has been in use for a long time, just not discussed much. I've seen a few articles about it in different mags and decided I'll give it a try. It is the "Warrior Diet" by Ori Hofmekler. The simple explanation of the diet is that it is based on dividing the day into 2 phases a "controlled fast" or "under eating phase" and an "overeating phase". The author goes into very understandable detail as to the how, what, when of the diet. The thing I like about it is that it seems like it will work all the time, when trying to loose or maintain weight. So I'll keep you posted.
I recieved an email from Vic Johnson and this was in it from Christopher Guerriero
Here's a great article that Christopher wrote that's got some great information.
11 Steps to the Body of your Dreams in 90 days or Less!1. Persistence! Violate this step and you'll never achieve permanent results. We recently concluded a 10 year study which proves that persistence is the single most important aspect of any diet or exercise program. The study followed a group of people (group #1) who exercised and dieted very strictly, but sporadically and compared those results to a group of people (group #2) who exercised mildly and followed a very basic diet, but this group never varied from their routine. Even though group #2 exercised and dieted far less (but did so persistently) they got 68% better results than those who exercised and dieted VERY STRICTLY but only occasionally.2. Workout around other people.Working out with others will get you about 43% faster results!!!3. Don't take bad advice. Take ONLY the advice of those people who look strong & healthy themselves, and, whom you know to be knowledgeable about health & fitness!4. ALWAYS keep an eye on your pulse.When doing aerobic or cardiovascular training keeping your pulse inside your 80% target heart rate zone will burn up to 9 times more calories. Dropping below your target heart rate will not burn nearly as many fat calories, and going above your target heart rate may lead to muscle breakdown.5. Surround yourself with winners.One of the key qualities of all successful people is that they avoid negative people and they spend the majority of their time surrounded by those who have already achieved what they themselves seek to achieve. So if your goal is to weigh 135 pounds by eating healthy and living an energy full life - then seek out others who already live a healthy lifestyle and weigh 135 pounds. Hanging out with people who just talk about getting in shape but never take persistent action will ensure that you never reach your goal.6. Know your outcome.Have specific goals. Get a photo (or several) of what you WILL look like when you reach your goal, then focus only on that image. Quickly erase any negative beliefs or images that may enter into your mind during your day.7. Increase you water intake.Water is a key component to life. No living creature can survive without a fresh supply of pure water each and every day. If you do not consume enough fresh water every day your body will age faster, appear fatter, be more susceptible to germs and colds, lose joint mobility, and much more. Generally speaking, most people who weigh under 150 pounds require no less than 8-10 glasses per day, those who weigh between 150-250 pounds require about 16 glasses per day.8. Watch where your calories come from. Without a doubt, we eat way too much sugar and fat. Moderation was the key in the past, now the key is moderation and the exclusion of junk food. One or two binges per year are generally OK if you are a normal healthy individual, but more is absolutely not OK.9. Increase the number of meals consumed per day.On average, you should be eating some form of protein and vegetable combination that's low in fat and high in fiber every 2 -3 hours of the day. Doing so will give you an almost unfair advantage over those who only eat the normal 3 meals (or less) each day.10. Visualize Clearly and Often.Design your new body in your mind first. You cannot achieve your idea of the perfect body if you don't have an idea of what the perfect body means to you. Take 10 minutes when you are sure not to be disturbed by people or phone calls, get comfortable, fully relax, then begin to dream about what you will look like when you have achieved your goal. Be specific, what will your calves look like, your legs, your butt, your lower back, your stomach, your chest, your upper back, your shoulders, your neck and your face. Then review this image as often throughout each day as possible (never less than 3x/day).11. Cardio...Cardio...Cardio.Cardiovascular exercising does more for the health and the appearance of the human body than any other form of exercise. Learn how much and what type of cardio is right for your particular body. Then refer to step #1 and do it persistently.

I would replace 11. with INTENSE Workouts!!!!
That is all for today....

A Rant...

Hope everyone's holiday is going well.
I just felt the need to bring this up [vent/rant]. I was reading the latest issue of a bodybuilding mag. [no names when being negative] and something just grabbed me. This particular magazine recently printed the same arm workout in 2 issues [in a 3 month span!] and even gave the workout cover headlines both times. The workout was about putting 1" on your arms in 1 day. By the way the workout consists of doing a superset of a Bi and aTri exercise every 30 minutes for 8 hours. The workout is an "oldie but goodie" as it is described in one of the articles. The thing that gets me is that in the latest issue the publisher puts down kettlebells because they are old school and cause blisters [WEAR GLOVES %&##@!]. I don't get it, was he serious??? His magazine was one of my favorites, but recently it has become more and more a catalog for his supplements, which I am not for or against but keep up the quality magazine, try new/alternative things even if they are "old school". Stop recycling, at least not so close together, and bring back the posters!!!!
Continue having a great Holiday Season!!!

Happy Holidays

This will be my workout starting January
Squats [of course] 1x20+
A Ladder consisting of:
Incline presses, done to mimic a punch, start palms facing and as you press up rotate so palms face away, elbows out, explode up, and slowly down.
Renegade Rows [or regular rows or pull-ups], these are done with kettlebells, go into a pushup position, row up with one arm and press into the ground with other arm you can go back and forth or one arm then the other.
Cleans, I prefer with kettlebells
I will then finish with as many squat thrusts/ snatches that I can do in 2 minutes again using kettlebells.
If needed you can throw in a set of arm work.
I will be doing this 2-3 times a week

Here is an interesting change of pace for a workout from Dragondoor, a new Dragon Door author, Master Zhongxian Wu, whose Chinese Shamanic Tiger Qigong DVD that they are releasing today with a $5 discount.
Have a great Holiday Season and Support the Troops!!!!

Diet Basics, Fitness, Exercise, and Weight Loss with Marty Gallagher

A cool link with a lead in from Pavel

Power by Pavel: 'Purposefully Primitive' Fitness

When I recently visited my friend Marty Gallagher
in his PA compound I witnessed something
extraordinary. Together with his star pupil Kirk
Karwoski the former coach of men's Powerlifting
Team USA was coaching a group of overweight folks
in his garage. There was not a single stationary
bike or Pilates gimmick in sight. A barbell, a
bench, a power rack.

'The Cat Herd', as Marty calls his students, does
only the three powerlifts. No curls, no crunches,
just the squat, the bench, and the dead. They
follow the classic American powerlifting template
of the Coan and Karwoski fame and lift for a mere
30min three times a week. They walk outdoors for
cardio and learn cooking from Chef Gallagher.
Now what sort of results could such a primitive
system produce? Judge for yourself. Following are
two examples of what the Cat Herd has accomplished
in sixty days.
63-year old Betty came to Marty weighing 303 lbs.
and was unable to deadlift an empty bar from the
knees. Two months later Betty gained 8 lbs. of
muscle and lost 43 lbs. of fat. And pulled 135x4
off the floor!
Ron, a 49-year old factory worker, took his
bodyweight from 235 lbs. to 189 - while adding 12
lbs. of muscle in the process. Ron'd deadlift shot
up from 95x10 to 340x4!
Read the rest of the Cat Herd success stories on
www.martygallagher.com

Shape Magazine

Good article in Shape, not that I read Shape, but anyway....
Here it is

Continuous Tension

Here is a training idea that is another great way to increase intensity and also bring up a lagging body part. This is cut from an Ironman training article
"We’ve talked about Ronnie Coleman, the current Mr. Olympia, who does only partial reps on almost every exercise—and those partials always include the max-force point, where fiber activation is red-lining (the X Spot). Another interesting detail is that he rarely does low reps as you’d expect—they’re usually up around 12. So what he’s doing is keeping tension on the muscle for a considerable length of time (we’ve said that around 30 seconds or more is best for hypertrophy). He’s also enhancing fiber recruitment by using a controlled explosion right at the semistretched point on the stroke—like near the bottom of a bench press. But let’s talk tension time first...Locking out on exercises where the target muscle can rest is useless because it kills continuous tension. That means moving the bar all the way up on bench presses and squats is costing you mass gains. The top range of the squat is almost all glutes, so the quads get a rest. At the top of a bench press your pecs relinquish the load to the triceps and front delts. So if you lock out, it’s like doing a series of singles, which is fine for powerlifters interested mostly in strength development and who have to lock out in competition (we’re interested in maximum muscle mass first, with a strength side effect).We’ve come to the realization that if you’re after the most mass stimulation possible, you should avoid the top third of the stroke on those types of exercises. Remember, continuous tension blocks blood flow to the muscle (occlusion), which triggers an incredible anabolic response—if that tension lasts long enough. (Longer tension times is one reason Ronnie Coleman is so freaky huge!)Time under tension—King TUT—is very, very important. In fact, we’ve labeled short, or lower-rep, sets as one of the biggest mistakes, if not the biggest mistake, in muscle building. Why? Because most bodybuilders are obsessed with using heavy weights and lower reps, so time under tension is cut short on every set. They’ve been conditioned to believe that low reps build the most mass, which isn’t true.Extended tension times—up to a point—do more for muscle mass than lower reps (one reason is the size principle of muscle-fiber recruitment, which is explained in "The Ultimate Mass Workout" [See IronMan link on the right] Low reps are more for strength with a slight size side effect. Nevertheless, lower-rep sets every now and then can enhance your bodybuilding progress by increasing your nervous system response—more strength may allow you to involve more fibers eventually on any one set (Coleman does low reps every so often, like on squats). If you want to insure more muscle stimulation, we suggest you add X Reps to those low-rep sets. That way you exponentially jack up the mass-building effects. For example...Let’s say you do a set of bench presses with a heavy weight that allows you only seven reps. If every rep lasts about three seconds, that’s only 21 seconds of tension time—good for strength, not so good for size (and remember not to go to lockout so that your pecs stay engaged throughout). When you miss on rep eight, you want to somehow keep firing the muscle to extend the tension time. Lower the bar to just above your chest, the X Spot, and blast up to just below the midpoint of the stroke. You may need help from a partner, but the growth response you’ll get from more stress right at the max-force point will be well worth the extra effort. (X Reps are impossible on free-bar squats, so you may want to do your X-Rep set on a Smith machine or hack machine.)Think about it. If you can get six X-Rep partials, each one lasting more than one second, you can push your low-rep set closer to 30 seconds of total tension time, the anabolic time zone. That gives you a double-whammy—strength-building effects from the lower reps and more size stimulation by extending the tension time.You get bigger muscle dimensions with more continuous tension, so blast out some X Reps on most of your lower-rep sets. It’s like size-building insurance! "
Try using that on your next workout
Tom

Bicep Workout from “Ironman” newsletter

I know I never give an individual bodypart workout but if your biceps are lagging you can throw this in at the end of a workout.
“…sometimes to build a muscle, or at least make it appear larger than normal, you have to look beyond attacking only the target bodypart.
What the heck are we talking about? Well, the biceps is a perfect example. There’s a muscle that snakes underneath that upper-arm mass, and when you build it, it pushes the biceps skyward. You may have heard of it, because Arnold was a big proponent of training it for arm mass. It’s the brachialis. If you want your arms to take on new dimensions fast, you gotta build this muscle!
When your upper arm is up and flexed to show off the biceps, the brachialis is a knotty mass on the outside of the arm that sits between the biceps and triceps. And when that sucker is pumped and plumped, you’ll get a more gnarly, jagged peak to your biceps so that every time you flex, people’s eyes will pop out of their heads. (Your arms will look much bigger just hanging at your side too because of the new thickness and density.)
First, the best exercise: According to MRI studies, the incline hammer curl really lights up the brachialis. Why is it so good? Because lying back on an incline bench with your arms straight down angling back behind your torso and your thumbs facing forward puts the brachialis in an elongated state. Remember what we said about stretch-position exercises? They trigger extreme anabolic responses in muscle tissue and also have the potential to stimulate fiber splitting. One study produced a 300 percent muscle mass increase in a bird’s wing with stretch overload—in only one month! (Stretch-position exercises for each bodypart are identified in The Ultimate Mass Workout e-book.)
But getting a muscle bigger faster takes more than just working it in the stretch position. Remember, you want capillary bed expansion and maximum fiber recruitment as well. Here’s how to get it all in just two sets:
Set 1: Use a pair of dumbbells that allow you to get 10 reps in pistionlike fashion—no rest at the top or bottom, 1 1/2 seconds up and 1 1/2 seconds down. Keep tension on the brachialis muscles throughout the set, and when you reach nervous system exhaustion, do X Rep pulses from just out of the full stretch position at the bottom to just below the middle of the stroke. If you can’t pulse, do a static contraction—hold the weight steady—at that max-force point till you can’t stand the burn. Rest about two minutes and admire the swelling that’s happening—but it’s just the beginning. Now for the money set...
Set 2: Use less weight on this set, as you’ll be using the Double-X Overload technique. Between each rep, do an X Rep at the bottom—the max-force point again for maximum fiber recruitment. When you can’t manage another full rep, do X Reps or a static hold at that sweet spot—but you’re not done (even though your arms will be screaming). Now stand up and do regular hammer curls to extend the set. You may only get a couple, but it will be the muscle-building icing on the cake!
Do this quick-hit torture session after your normal biceps routine, as biceps curls hit the brachialis with big midrange work. The above brachialis attack will be the finisher and provide unique fiber activation, occlusion and extended tension time for capillary bed expansion—and the stretch will kick up anabolic hormone release and may even trigger some fiber splitting. In other words, it’ll put some freak on your biceps peak!—Steve Holman and Jonathan Lawson www.X-Rep.com"
Best of luck
Tom

Some Christmas gift ideas

Hi there,
A reminder: further down in this email you'll see an offer for Sarah Lurie's DVDs that won't be repeated [Sorry about the lateness].
Special one-time offer: Order Volumes One and Two together before Midnight PST, Wednesday, November 30 and pay only $39.95 (a $56 value).
When Pavel and I reintroduced kettlebells to the US about four years ago, we were both astounded at how they caught on. Kettlebells' impact on fat loss, muscle gain, heightened performance, you name it, is now almost taken for granted…
The first kettlebell pioneers relied on Pavel's groundbreaking The Russian Kettlebell Challenge and his kettlebell certification trainings to forge their new bodies.
The second wave of kettlebell innovation came with the imagination of Steve Maxwell, Jeff Martone, Mike Mahler and Steve Cotter, who each broke new kettlebell ground with their inspired kettlebell programs.
What has only just started to show up however is the third wave of kettlebell resources — which concentrates on kettlebell circuit training. The leader of the pack to date has been Anthony Diluglio with his outstanding The Art of Strength program.The new gal on the block in terms of hard-hitting, highly professional kettlebell circuit training DVDs is Sarah Lurie, owner of the highly successful IronCore la Jolla, which is exclusively devoted to kettlebell training. .
I'd recommend any of the above programs as an ideal "gift that goes on giving" to that special person in your life. Right now, because it's brand new — and I'm convinced it'll make the perfect Holiday gift, I'm giving a special plug to Sarah's Kettlebells the Iron Core Way DVD. Special one-time offer: Order Volumes One and Two together before Midnight PST, Wednesday, November 30 and pay only $39.95 (a $56 value).

Happy belated Thanksgiving

Hello, I hope everyone's Thanksgiving went well.
I just got a new Kettlebell DVD, The Kettlebell Solution For Size and Strength, Mahler's Aggressive Strength, By Mike Mahler. I must say is it is very good. I'll put it this way if someone was to just tell me that there would be over 20 minutes on the overhead press, I would have asked "why?". That said the 20 minutes goes by and you wish the whole dvd spent that much time on all the exercises. It is very informative and has some humor, I think this is a must for everyone, and it can make a nice stocking stuffer!

I added something to my workouts and they are called ladders, I believe we discussed these before. Ladders are way to change the intensity and the workout. The idea behind ladders are just like a regular ladder, the higher you go up the further you have to go down. Here is how they work, it is like a tri-set with a twist, I am using cleans, overhead presses, then squats, all done with kettlebells. [You can use dumbells or whatever you like] The 1st set-1 rep each, 2nd set - 2 reps each, 3rd set - 3 reps each...you get the pictture. Now the catch is say you get up to 8 reps now you have to come back down, 7,6,5....get the picture? You can double up on a strong exercise, say squats ex. 1st set would be 1 clean,1 press, and 2 squats. Remember to keep the rest time between steps of the ladder to under 1 minute.

Let me know what you think

Tom

Chi Herbal Unveils Natural Products to Speed Athletic Injury Recovery and Help Maintain Overall Conditioning

SUDBURY, Mass.--(BUSINESS WIRE)--Nov. 16, 2005--
Herbal Formulas Allow Endurance Athletes to Speed Recovery Time, Prevent Injury, and Improve Conditioning





Chi Herbal, a provider of time-tested, natural products for athletes that speed recovery, prevent injury, and help maintain a healthy condition, today announced its full line of products and a new, revitalized Web site.

Dedicated to addressing the need to avoid injury and ensure better recovery from training and competition, the product line features topical formulas that help the body naturally balance joint, muscle, tendon, and ligaments stresses caused by the daily rigors of endurance training.

Particularly valuable for triathletes, marathoners, and cyclists because of their grueling workouts, the topical products are based on improving and balancing a person's Chi (pronounced chee), an East Asian term for the life energy that flows through everyone's body. When Chi, moves smoothly, your body stays balanced, readily heals itself and functions optimally. Blocked or stagnant Chi decreases ability and reduces strength, resulting in pain, injury or illness.

With 65 percent of runners injured every year and one running injury for every 100 hours of running (according to Medicine and Science in Sports and Exercise), every serious triathelete, runner, cyclist, and endurance athlete is bound to be sidelined by injury. The same study found that runners miss five to 10 percent of their workouts due to injury.

In fact, recovery is vital to athletes. "If recovery is insufficient, you'll break down more than you build up," according to Bryan Heiderscheit, Ph.D., P.T., head of the University of Wisconsin Medical School Runner's Clinic.

Used consistently, Chi Herbal products, such as the Foot Energy Spray, will decrease soreness, reduce muscle fatigue, and help keep joints and muscles in top condition so injuries are less likely. The Athletic Herbal Wrap enhances the body's natural ability to recover from common injuries, joint weakness, strains, and pulls. Chi Herbal products are available at www.chiherbal.com and other online retailers

An update for 10/25/05

Hello everyone I’m trying to get back to writing at least once a week. This week I’d like to start with a supplement that I was talked into trying by my local GNC manager. It is a good thing I have a good relationship with him or I’d have to find a new place to shop off-line. The product is called “Endothil-CR”, it is a chewable tablet made my Novex Biotec, you can read their research summary by going to the website { http://www.endothil.com/EndothilResearchSummary.pdf } It did absolutely nothing for me. I should have noticed on the box when it said “Note: To experience the full benefits of Endothil-CR, focus your workout on a single, specific muscle group (for example, biceps) and exercise that muscle group to exhaustion.”, that there was a catch. All you really need to do if you follow that kind of workout is get enough nutrition afterwards. I give this product a 1 out of 5 use at your own risk.
Another subject recovery, as I said I started doing Muay Thai in addition to my workouts. It is funny everyone keeps telling me to take Advil afterwards. That creates a good temp fix. To create a real fix protein, protein, protein yes a good shake, bar, whatever you like. I prefer a good whey protein powder [@35grams] within 30 minutes of the workout and that gets the recovery going. Sure there is more like carbs, you can use grape juice, apple juice, milk, or a good MRP. What I do is after the whey shake about an hour later I have a protein blend mixed with milk [@40grams total].
I am looking fro a good supplement to help with aerobic conditioning, any suggestions?
Thanks
Tom

WOW long time since my last post!

Yes I know it has been a long time since my last post.Sorry!
In my last post I mentioned H+ Blocker, my results with it are positive. My workouts are much more intense. Remember I did say it tastes horrible! Which brings me to another supplement I am trying, on my own, GAKIC. Another taste problem, not as bad though. It promises a 10% increase in strength. Does it deliver? Well if strength is measured in increased reps per set, yes it does, and more. The example I will give is squats. I had been getting @ 25 reps for 2 sets max, after using GAKIC the 1st set was the same, but the 2nd and 3rd, {yes 3rd!}were 31 & 32. It is almost like it needs to kick in on an exercise. GACKIC also comes in capsule which I have not tried. Another plus is it only needs to be used on workout days, so give the GAKIC free trial a try
Workout
I've changed things up a bit. I am back to training in Muay Thai 2x a week, so I now lift 2x a week. Here is the workout I am using.
Abs and warm-up
Squats 2x20+
Incline press w/dumbbells see-saw style 2x 12 supersetted with,
Pull-ups 2 x failure
The next few are done with kettlebells you can use dumbells or barbell
Double clean and snatch 2x ?
Double clean/squat/push press 2x?
Squat thrust/push-up/clean [using kettlebells during the whole exercise] as much as I can in 2 minutes
How's that?
Any questions??? I'd like to hear from you.

Muscle building fat loss special - for a cause!!! PLEASE READ

Muscle building fat loss special

How Much Protein?....more info

Diet Fallacy #9: “To build muscle, you need to consume a fixed amount of protein per pound of bodyweight”Ori Hofmekler
Do You Really Need To Pack In The Protein— In Order To Pack On The Muscle? And If So… How, When and Why? The Top Ten Diet Fallacies – Separating the Facts from the Fantasy One of the trickiest of all fallacies is the notion that there is a fixed amount of protein per pounds of lean bodyweight required for actual muscle gain. Yes, dietary protein is required for the build up of muscle tissues… but protein intake is only one out of several major variables that affect the body’s capacity to grow. And in fact, it isn’t even the most important one. The amount of protein intake required for actual muscle gain depends on critical variables such as hormonal balance, intensity and frequency of exercise, timing of meals and the overall nutritional composition, including the protein’s biological value (BV). Since protein intake requirement can change according to the above variables, the idea of a fixed amount of protein intake is mistaken and often misleading. Let’s briefly review the major variables that directly relate to protein intake. Hormonal balance Our bodies require a certain hormonal balance in order to effectively build tissue. A low ratio of androgens to cortisol or a low ratio of IGF-1 to bound IGF-1, may compromise our ability to induce the anabolic state required for actual muscle gain. If untreated, hormonal imbalance may jeopardize any chance of gaining muscle mass, even if protein intake is high. Exercise intensity and frequency Muscular development relates to the intensity and frequency of exercise. Numerous studies reveal that a high intensity level—as with resistance training or ­­­­­­­­­­­­sprint intervals—increases the levels of GH as well as androgens and thus maximizes the muscles capacity to adapt, gain mass and perform. A recent study at the University of Western Ontario Canada reveals that intense pre-fatigue exercise (and not a moderate warm up) boosts VO2 max in older individuals to almost the levels found in young adults. Overtraining can cause you to waste away… Moderate aerobics just won’t cut it—long distance runners would fail to gain total body strength and muscle mass even with a high protein intake. Furthermore, when the frequency of training is too high and the rest time is insufficient, the body may be prone to muscle wasting. Resent studies at the University of Alabama found that a certain hormone-like metabolite, called IL-6 may be chronically elevated due to overtraining. That can lead to a long-lasting inflammatory process, which may result in muscle tissue wasting. Timing of meals The body optimally utilizes protein when it is ingested in the first 30 minutes after exercise. Any delay beyond that, gradually slows down the rate of protein synthesis in the muscle. A 30g portion of protein consumed right after exercise converts to the same equivalent protein-utilization in the body as a 60g portion of protein consumed five hours later. So meal timing is critically important. The same protein meal, for instance, that is most beneficial after exercise, may actually cause adverse affects, if consumed before exercise (See fallacy #2). Overall nutritional composition To be fully utilized, protein must not be ingested alone, in large amounts. Studies by the food and agriculture organization (FAO) reveal that high calorie intake positively increases protein BV and vice verse. The higher the fat or carb intake (the higher the calorie intake) the less protein is required for effective muscle gain. Besides being a source of energy, carbs and fat play additional important roles. Carbs are necessary for critical anabolic actions (enhancing GH and IGF-1 impact) in particular after exercise (See fallacy #5). Fat is necessary for supporting a healthy hormonal balance (see fallacy #4). In conclusion, there is no fixed amount of protein required for actual muscle gain. Nevertheless, protein intake is important and should be adjusted according to other variables. For instance, young individuals with a superior hormonal balance require less protein intake then older individuals with inferior hormonal balance. Higher protein BV requires less amount of protein intake than lower protein BV. If applied correctly, small protein meals after exercise can yield the same net protein utilization as double size protein meals which were applied either too early or too late. Use your common sense. Through trial and error you’ll find what works best for you.

A BETA test ...

I've been trying a new supplement, a "BETA" tester, it is called "H+Blocker". It is made by iSatori. "H+Blocker" is the world's 1st carnosine synthesizer/pre-workout muscle intensifier. What does that mean you ask...well I could just copy and paste from the website or just give you the link http://www.hblocker.com/
So far I've been using it for 1 week and the results are promising. My energy is up and so is my strength. You don't get a jittery type of energy it is a good energy boost, allowing you to increase intensity throughout the workout. I also experienced an increase in mental focus. {and muscle soreness was up due to the increased work load!!!}
The bad so far just the taste - very bitter and a slight warming sensation on my skin.
Give it a try!
Any new workouts out there?

Abs, Back & Core SMS&C Kettlebell Series - Steve Maxwell

Brand new video sure to be good!!! Steve Maxwell videos usually are very imformative and worth the money