Fit Yummy Mummy Review

Fit Yummy Mummy Review
What Is It?
This lifestyle program for busy moms is a comprehensive guide to what’s arguably the most widespread, challenging and frustrating issue faced by moms today: how to get their pre-baby body back. For almost all mothers the changes their bodies incur during pregnancy coupled with the countless responsibilities that motherhood bring spell trouble for regaining their pre-pregnancy figure.
There is no shortage of fitness, diet and fat loss products on the market today. You can find a veritable library of conflicting arguments almost anywhere you choose to seek information on the subject of fitness for women, whether it’s online, at your local library, through contact with personal trainers, or through the (less reputable but nevertheless very common) ranks of wannabe experts: aka, those frustrating people with no qualifications and no practical experience but are self professed experts because they ready the last issue of Shape magazine.
What Sets This Product Apart?After months of frustration spent trawling through the mass of conflicting information on fitness and fat loss, it was with a mixture of joy and near-tearful relief that I stumbled across “Fit Yummy Mummy”, by Holly Rigsby. As the title suggests, this product is specifically for moms wanting to get fit. Literally all aspects of losing fat and getting fit are covered – and the best part is that it is written specifically for busy moms. The material is presented in a manner both chatty and educational – it’s kind of like having a friendly conversation with a close friend that happens to be a fitness expert (with the added benefit of being able to refresh your understanding of the matter at any given time, simply by scrolling back to the relevant section!)
The tone of the book presents a welcome contrast to the other fitness products so freely available elsewhere on the Net: it’s friendly, understanding of the unique situations moms face, informative, and above all, commonsensical. No unrealistic recommendations, 2 hour workouts, or zero-carb diets here: it doesn’t take long to see that this lady knows what she’s talking about when it comes to mom’s lifestyles (and did I mention she’s a mom too?)
What’s Actually Included?
There’s a quick section on getting started and goal setting along with some morale-boosting advice on how to stay on track throughout the program, and then it’s straight into an action plan to get you started on the path to burning baby fat and getting your body back.
The Supportive Nutrition Plan is next – this is particularly helpful! Every conceivable nutrition issue is covered, from how often you should eat to what you should keep in your pantry. And on top of that, it includes a ‘Create a Menu Planner’ to guide you in creating every meal to support your success.
Next, the Fit Yummy Mummy fat loss workouts are covered, but not without easy to follow explanations of the why’s and the how’s for every part of the workout program. The workout plan even offers four different formats that you can plug into your lifestyle, something not found in any of the cookie cutter fat loss programs on the market. My favorite part of the workout section is that regardless of your exercise (or lack of exercise) background, there is a workout designed specifically for you. And no matter what you fitness level is, none of the workout programs require more than 90 minutes a week.
Finally, there’s a section called the Busy Mom’s Fat Loss Companion crammed with easy to use tools and resources like a goal setting sheet, fitness journal, exercise descriptions and even a ready made grocery list. The author has figured out every excuse and obstacle busy moms have and addressed them all.
Just Because It’s Detailed Doesn’t Mean It’s Confusing
Sound overwhelming? It’s actually very user-friendly. Not only is this e-book packed with sound practical advice and the whole thing is laid out in a very logical and easy-to-understand format, but it comes with a Quick Start Guide to make sure you start acting (and seeing results) fast. The tone of Fit Yummy Mummy light and non-threatening (no scientific terminology here!) and it proceeds in a logical manner from step to step, with plenty of photos and descriptions to ensure that you are doing everything right.
Troubleshooting
In my opinion, one of the best parts: a follow up e-mail coaching series from the author that keeps you on track, gives you daily fitness tips and even healthy recipes. While most moms have the best of intentions, staying on track is tough. This follow up e-mail coaching series is the perfect solution. The Verdict
Regaining their pre-pregnancy body is a daunting task for most moms, but the author’s personal experience and hands on work with over 250 moms is pretty reassuring; and she certainly knows how to break it down for even the most exercise illiterate. In addition to the main features detailed above, there are plenty of valuable extras included to make getting your pre-baby body back as easy as possible: checklists, do’s and don’ts, printable workout sheets, even ready to follow meal plans!
All in all, two thumbs up from me: when the information on hand is as detailed, easy to absorb, and - above all – reliable as Fit Yummy Mummy, you really can’t go wrong.

Lose your "mommy belly"

A program from Holly Rigsby for the busy mom lifestyle, "FIT YUMMY MUMMY"

Finally, You Can Fit Back Into Your Skinny Jeans and Wear Tiny, Sleeveless T’s without the Fear of Jiggly Arms, Thunder Thighs, Scary Cellulite, or a Flabby Belly Hanging Out the Sides
Discover the Secret Method Busy Moms Are Using to Burn the Lingering “Baby Fat” and Get Their Body Back with Fun, Fast Sessions You Can Do in Your Living Room.........
With the Fit Yummy Mummy Lifestyle System, you can lose fat in the comfort of your own home allowing you to…
Reclaim your tight body and butt
Tone your arms, legs, and abs
Reverse the aging process
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All in under 90 minutes per week!



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Kettlebell Inc. videos kettlebells video training articles DVD pictures exercises Ader Dallas TX Texas

Kettlebell Inc. videos kettlebells video training articles DVD pictures exercises Ader Dallas TX Texas

This is an excellent video on properly doing a kettlebell snatch [doesn't the spelling seem wrong?] ...check out Jason's cool training partner!

I like doing doing snatches as part of my interval training. I prefer doing them in tabata intervals. The Tabata Workout was invented by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. The basic principle is this: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Eight intervals of one exercise [=1 round] must be completed before moving on to the next. Sound easy? I hit the heave bag for the 1st round of 8, then do hindu squats for 2nd, then back to the bag for the 3rd, and then snatches give this a try your next training session.

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The Evolution of Cardio

By: Craig Ballantyne, CSCS, MS

I've been meaning to write this email for a long time. Today I'mgoing to give you the story of how I solved the problem of getting an efficient and effective fat loss program finished in 45 minutes. Essentially, how I invented Turbulence Training.
And then I'll end with a sample TT workout for you...
But first, let's take a trip down memory lane to the winter of98-99. I was but a lowly grad student, studying the effects ofandrostenedione (the supplement taken by the might Mark McGwire during his record-breaking home run quest in '98).
In my study (which was published in the Canadian Journal of Applied Physiology for any science nerds like myself out there), we had guys use the supplement and go through a couple of weight training sessions. By February of '99 I was stuck in the lab, analyzing the blood samples using some fancy radio-active isotopes.
And when I say stuck in the lab, I mean STUCK. I'd get there at7am, and record my last data point at 11pm. Sixteen hours ofmad science. And if I wasn't there, I was downstairs in themedical library, studying papers on testosterone and training.
Now coming from a very athletic background, this sedentarylifestyle didn't sit well with me. But there I was, studing for adegree in Exercise Physiology and left with no time for exercise.Or so I thought.
Fortunately, I actually had a 50 minute window once per day of"down-time" while the lab's gamma-counter analyzed blood samples.
That left me 50 minutes to get to the gym (5 minutes across campus) and get a workout in the remaining 40 or so minutes. I knew that if I applied my studies to the workout, I could get maximum results in minimum time.
As a former athlete, I knew that I had to find a way to stay fitand to avoid the fat gain that comes with working long hours in asedentary environment. And I also had to stay true to thehigh-school bodybuilder I once was, so there was no way I waswilling to sacrifice my muscle to one of those long-cardio, lowprotein fat-loss plans that were popular at the time.
Instead, I had to draw on my academic studies and my experiences working with athletes as the school's Strength & Conditioning Coach.
I knew that sprint intervals were associated with more fat lossthan slow cardio, and I knew that you could also increase aerobic fitness by doing sprints (but you can't increase sprint performance by doing aerobic training).
So clearly, intervals were (and ARE!) superior to long slow cardio.
I had seen first hand the incredible results of sprint intervals inthe summer and fall, as the athletes made huge fitness improvements and shed winter fat in a short time using my interval programs. I knew that intervals had to be the next step in the evolution of cardio.
The biggest benefit of intervals? A lot of results in a shortamount of time. I knew that I only had 40 minutes to train, andtherefore I could only spend 15-20 minutes doing intervals.
Now onto the strength training portion of the workouts. I knew that a high-volume bodybuilding program wasn't going to cut it - I just didn't have time. But in the past year I had read so many lifting studies, that I knew exactly what exercises I needed to do to maximize my lifting time in the gym.
Those exercises were standing, multi-muscle, movements such as squats, presses, rows, power cleans, and plenty of other standing single-leg exercises. I knew that those exercises would bring me far more results than those people sitting on machines would ever achieve.
And I also knew that I had to lift heavier than the average Joe or Jane Gym-goer lifts. I just knew that doing lighter weights and high-reps wasn't going to cut it. And a research study from 2001 later showed that I was right - when women did 8 reps per set, they had a significantly greater increase in post-workout metabolism than if they did 15 reps per set.
So I had my plan. Bust my tail over to the gym, through the cold, dreary Canadian winter afternoon, and do a quick but thorough warmup (specific to my lifts - none of that 5 minutes on the treadmill waste of time).
Once I got through the warm-up, I did as many sets as I could in the remainder of the 20 minutes for strength training.
At that point, I knew that supersets were the only way to go if Iwanted to maximize the number of sets I could do...so thenon-competing superset of Turbulence Training was put in place.
By non-competing, I mean that the 2 exercises in the superset don't interfere with one another. So you can use upper and lower body exercises together, or pushing and pulling exercises. Just be careful not to use two grip-intensive exercises together in a superset - otherwise, one exercise will suffer, if not both.
And then I followed up the strength training with intervals, as Iknew these had to follow the lifting, otherwise it would not be the correct exercise order. Remember, intervals first leads topremature fatigue. Lift first, cardio later. Forget that old wivestale about doing cardio first to burn more fat. That's junk.
You know, I remember the exact day and exact workout that this all came together into the Turbulence Training program. It hit me as I was finishing my intervals. I knew I had found something that was like fat loss magic.
Unfortunately, I couldn't find a way to put it in a pill. But I'vebeen able to put it down on paper in all of the TT manuals.
The exact workout I used that day went like this...
Warm-up 1 set of Bodyweight Squats 1 set of pushups1 set of Squats with the empty bar1 set of light dumbbell chest presses1 set of moderate weight barbell squats1 set of moderate weight dumbbell chest presses
Strength Training Superset #1Barbell Squats paired with Dumbbell Chest Presses3 supersets, aiming for 8 reps per side per set
Strength Training Superset #2DB Rows paired with Barbell Forward Lunges3 supersets, aiming for 8 reps per set
Stationary Bike IntervalsAfter a warmup, I did 6 intervals of 45 seconds work and 45 seconds rest, finishing with a cool-down.
And from that point in time, I've tried to share this and all theother Turbulence Training workouts with as many men and women as possible. The same men and women that I would see day-in and day-out performing the same ineffective slow-cardio fat loss programs, and not making a darn change month after month. And every day they would see me, soaked in sweat, feeling great and looking lean, and finishing another TT workout.
Eventually I noticed these other men and women weren't around as consistently as before, and then soon enough they would drop out completely - after all, they weren't getting results with their slow cardio and aerobics classes (yep, those were still around in '99!).
And so here we are today...thousands of TT users later, withnational fitness magazines like Men's Health, Men's Fitness, andShape spreading the good word about Turbulence Training.
Thousands of TT users, dozens of personal trainers, and evenseveral national fitness magazines all agree with me, TurbulenceTraining is the #1 way to fast fat loss.
Thanks for being a part of the TT Lifestyle Revolution, and forsharing this new and improved fat loss training and cardio system with the world.
So when you see someone frustrated with their ineffective fat loss program, tell them there is a better way. It's research-based, efficient, and most of all, effective. And yes, it goes against the crowd. But it works.
And it's now better than ever,
Craig Ballantyne, CSCS, MSAuthor, Turbulence Training
PS - Don't know where to start?
If you are a beginner, start by reading Dr. Mohr's nutritionguidelines...eating properly will be the biggest factor in yourearly success.
Beginners should also start with the Introductory TT workouts to prepare their muscles for the upcoming intense training.
For others, it's best to start with the Intermediate Level TTworkouts. If those aren't enough of a challenge, you can move onto the Original TT workout and follow the 16-week advanced program right through.
If at any time you need a break, try the TT Bodyweight 4-week plan.
And then finish off with the bonus programs to cap off a full 24 weeks of Advanced TT fat loss workouts.
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

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Joined a Gym

I did something I haven't done in a while, I joined a gym. I actually joined @ June, but it didn't open until last month. I figure I'll go there 2 times a week and my garage gym the same. The reason I joined was to get out of the garage and interact with others, plus with Retro Fitness it is only @$20 a month! There have been a few things to get used to like, some people have no gym etiquette. For example I was doing seated presses on this cool bench [it was low to the ground making it easier to rack the dumbbells] when this guy sits on the bench next to me and starts banging into my elbows. He had a bewildered look on his face when I asked why he couldn't wait or move his bench over. Things I think are common sense just are not. It is a new gym with some people who have never been in a gym, so patience is needed on my behalf. Overall it is a pretty good gym. Good equipment and atmosphere, and I really like the movie room with cardio equipment.
I did have a pet peeve experience the other day. My workout time is normally 35-45 minutes, I don't BS much while I'm working out. If I'm working with someone I'll talk, but overall it isn't social time at that moment. When I started working out, the other day I seen this person who has been in there most of the times I've been in there. We exchanged greetings and I went about my business. I finished my workout and he commented on how ineffective it had to be because I was done in 40 minutes. I snickered and he wanted to know whats so funny, so I pointed out that he would be done just as quickly if he wasn't so busy talking on the phone [why do people need to do this while working out?????????] and socializing. I challenged him to give it a try next time. He seemed upset but also I think he knew I was correct, we will see.
Until next time...
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Fat Burning Zone: Enter The Fat Burning Zone

Interesting info on the "Fat Burning Zone" I found many articles saying the same thing, I felt this was most straight foward
Fat Burning Zone: Enter The Fat Burning Zone

Fat burning info

Fat burning diet plans are tough to figure out for some people. You certainly can't just copy what other people are doing. For example, a 350 pound guy is going to have a different fat burning diet plan than a 140 pound woman. Sure that's an extreme example,but the point is you really have to individualize your fat loss nutrition program.Then there are problems with "calorie estimation equations".For example, a 240 pound woman can't use the rule to "multiply yourbodyweight by 11" to get the number of calories you should eat for fat loss. That would grossly over estimate how many calories she needs to eat. And of course, the 1g per pound of bodyweight protein rule wouldgreatly overestimate how much protein this woman needs perday...(there aren't too many women, if any, that need to eat 140gof protein per day, let alone 240).

So here's my recommended individual approach to choosing how manycalories you should eat for fat burning...and it comes from a q'n'ain the Turbulence Training nutrition forum.(The forum is checked the forum 3 times per day by Craig to make sure all of your questions are answered...and there are some other pretty smart experts who often drop by to help you out as well.)

Q: In the Turbulence Training Fusion Fat Loss Guide, Craig says heeats 2100 calories a day (in the manner described in the guide) forfat burning. I'm planning on doing the fusion fat loss for my workout next month. How many calories would you recommend I target as a5'2", 41 year old female? Thanks!

Answer: I recommend going to fitday.com and finding out how many calories you are eating now. Then do 3 things.

1) Improve the quality of the calories you are eating.

2) Recalculate how many calories you are eating when you starteating as well as possible (you'll probably end up eating fewer calories because quality food is more filling).

3) Then re-evalutating to see if you still need to eat less. It's impossible to just throw out a number for people to eat for fat burning...but a tiny bit of planning is all you need.Get an individualized plan, and you're set for maximum fat burning in minimum time with the Turbulence Training for Fat Loss program.PS - Don't forget...You get 3 months free in the Turbulence Training Membership Club......when you purchase the Turbulence Training program. You'll get workout bonuses, including the TT for Abs program, when you signup...in addition, sign up before the end of October and you'llget the legendary TT Bodyweight 500 workout.

Peak Performance Package

Amazing products from DR. Mercola!!
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Dragon Door Gift Certificates

I'm on vacation right now but I didn't want anyone to miss out on this, here is a chance to save 10% on a Dragondoor gift certificate. Use it for a gift or for yourself! This offer expires Midnight [PST] 10/9/07

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Russian Kettlebell Certification Seminar Friday May 2 - Sunday May 4, 2008

Russian Kettlebell Certification Seminar Friday May 2 - Sunday May 4, 2008

Russian KB Certification seminar in Denmark

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

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The kettlebell. AK—47 of physical training hardware.
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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....