IKFF

Thursday, May 29, 2008

A GRUELING FB WORKOUT



I had a great workout yesterday combining “Turbulence Training” with a series of “Rounds”. Originally I had planned on doing a straight “TT” session, but for some reason I changed my mind. Here is what I did:
Squats 5 reps
Stiff Leg Dead lifts 8 reps
Hindu Squats 15 reps
Above for 4 rounds

Hammer Strength Incline Press 8-10 reps
Hammer Strength Rows 8-10 reps
4x

Dumbell Side Raises 10-12 reps
Dumbell Upright Rows 10-12 reps
3x

As many who read my blog here know I like to change my routine often, which is one of the things I like about “TT”, with it’s monthly updates {in the members area}. I do check out other programs. I listen in on a call last week about a new program “7 Minute Muscle”, yes that correct 7 minutes!!!! . I am very intrigued by this program. I will give it a try and publish my findings in the meantime if anyone wants to check it out for themselves, here is a link 7MM

Monday, May 26, 2008

Total 10 Bodyweight WORKOUT

By: Craig Ballantyne, CSCS, MS
--> Turbulence Training 21 Day trial _
Last Wednesday I put myself through a tough interval workout in High Park near my place in Toronto.

Afterwards I headed right back to the office and went straight to my computer to answer questions in the TT member's area and to see how all the members were doing with their Transformation Workouts.

Then I stumbled across an unusual post from a fellow Canadian and new member, Mike Cheliak. He and I had been discussing off-day bodyweight circuit training, and he wrote in this inspirational
story to share with you...


"I did the Total Body Ten Bodyweight Circuit today as my day off 'activity'. When I got to the gym there were a couple guys and a girl beginning their usual Eliptical routines...

...but I convinced them to join me in the Aerobics room and we gutted out 3 circuits of the Total Body Ten program. It was great!

What a perfect way to get some good intense activity in without tiring yourself out on a day off! We may all start a "club" on Wednesdays to do this. I think it was a great motivator doing it with other people. We all pushed each other and had fun doing it.

I highly recommend this to anyone looking for some fun activity. You could easily do it at home but I have to say that it was a LOT more fun doing it with a group!"


Mike's right, and the Total Body Ten is a great workout that I included in the TT for Fat Loss manual to give the "go-getters" something to do on their off-days from TT.
You can also use this circuit in place of regular interval training, if you don't have access to a cardio machine. The general format of the circuit goes like this...

1) Easy lower body exercise for warm-up
2) Moderate upper body pushing exercise for warm-up
3) Single-leg exercise
4) High-rep upper body pushing exercise
5) High-rep Squat
6) High-rep total body ab exercise
7) Single-leg exercise
8] Tough upper body pushing exercise
9) Lower body posterior chain exercise
10) Tough upper body pulling exercise

If you want more information about the Total Body 10 Circuit and my fast fat loss system, uncover the secrets to burning fat in less than 45 minutes per session here:

--> Turbulence Training 21 Day trial _
Don't forget you get a Free membership bonus with TT,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Are you stuck at a fat loss plateau with slow, boring cardio?

"Been running for 6 months with minimal weight loss. Since starting TT, I have lost 10 lbs. in 2 months. A God Send. Thanks."
Chris Schwartz, M.D.

"I've just finished my third week of Turbulence Training and I already see amazing results. I've been weight training for about five years, so I really thought I knew a thing or two. Then I found

Turbulence Training. I quickly realized what a waste of time all those isolation exercises were and how much time I had wasted doing them. After my first TT workout, I knew this was something big.

This was something that would change my life.

And in three short weeks, it already has. I now look forward going o the gym and knocking out my workout in less than an hour. I walk in with a plan, instead of walking around aimlessly trying to decide what to do next. Those days are over! My clothes are already feeling looser, and my waistline is shrinking. I didn't even realize how much fat had slowly crept up on me, but once I started seeing such positive changes, I realized this was only the beginning. I can't wait to see what the next few months will bring!"
Wilhelmina Seamans


About the Author Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less time

Monday, May 19, 2008

The NEW Trial Offer for Turbulence Training

WOW!

Craig Ballantyne, of "Turbulence Training" [TT] is offering an amazing TRIAL OFFER to try TT!!!

Still Skeptical?
Well, This is Your One and Only Chance to Take Me Up On An Outrageous NO- RISK Trial of Turbulence Training, Where You'll Discover How to Burn Belly Fat In Only 3 Short Workouts Per Week
You see, I'm going to let you try the Turbulence Training Program and ALL of the Bonuses for Less Than $5 ($4.95 to be exact).For 21-days you'll get to try the Turbulence Training workouts and all you pay is $4.95 during that time. Heck, you can spend that much in a Starbucks just for a coffee!And nothing will be held back. You'll get access to the entire Turbulence Training for
Fat Loss system, plus you'll still get your free membership into the TT Member's area where you can ask me any question you want about your fat loss workouts and nutrition program.You have nothing to lose. If you don't like the program, you can ask for your money back. So there is no risk to you. Instead, you can get started on the world's most popular home-gym fat burning workout program that you can do with minimal equipment and in minimum time to help you burn belly fat.Say goodbye to long, slow, boring cardio workouts that don't burn anything but your time away. Instead, you'll get proven fat burning workouts used by over 8,771 men and women to lose over 41,000 pounds of disgusting body fat.Plus, you'll get Dr. Chris Mohr's Nutrition for Fat Loss Guidelines, and all of the bonus workouts that come in the Turbulence Training for Fat Loss package.
This program usually costs $39.95, but you can start a 21-day trial for only $4.95. If you like it, you'll be billed the remainder of the $39.95 investment at the end of your 21-day trial period. ....

For more info CLICK HERE!!!

Sunday, May 18, 2008

THE MANY PROGRAMS

When I started this blog I set out to find the ONE great workout that encompasses the whole body. What I found was, there are MANY workout programs, books, e-books, and courses, whatever you want to call them, available on the internet. I have purchased and tried A LOT of them. There are some that start out great then they don’t go any further, some are just plain crap from the get go. The ones that I have found that work for the long haul are the ones I promote on my blog. Such as:

Turbulence Training - If you are looking for a workout that will have you loose fat, build muscle and build stamina this is the one – if you want more workouts then you will know what to do with go for the full package and get into the TTMembers.com

TT has a new Transformation contest starting NOW--- $2,000 1st prize!!!!

Muscle Nerd Fitness – What can I say…whatever you are looking to do if you want some great scientific information these are for you!
Combat The Fat Coaching Package
Optimum Anabolics Natural Bodybuilding Program
Homemade Supplement Secrets
Underground Chest Training


No Nonsense as the title suggests straight direct information

Fit Yummy Mummy - For the moms looking to get back in shape

Musclegaining Secrets – if you like Hardcore this is the one for you!

There are a few more I’ll mention later, as well as DVD’s [ BEST of 2008 –so far ]. If you have any questions on these or any others ask and I’ll answer.

Tuesday, May 13, 2008

BARBELL CIRCUIT TRAINING


Here is an example of workouts in "Turbulence Training"
I'd like to than "Vijay" for the comment. If anyone has any questions feel free to ask



Thursday, May 08, 2008

MUSCLE NERD FRIDAY BONUS!!!!!


Is there's ANYTHING in your fitness program that needs "fixing"?
Something you've struggled with finding an answer or a solution to?
Well I'm about to wipe away your most frustrating problems in an
instant!
 
I'll keep this short because the clock is ticking for you to take me
up  on  Jeff Anderson’s offer.
 
Here's the deal...
 
I'm sure you've heard by now that Jeff Anderson (the "Muscle Nerd)
has Just released a ground-breaking new bodybuilding program....
..the "Advanced Mass Building" system!
It's getting CRAZY attention and rave reviews...
and now Jeff has made  This week even MORE exciting.
Not only has he just added 2 more bonuses to his already KILLER
package......but now he's offering EVERYONE who orders by
 MIDNIGHT (Central Time) on Friday, May 9th a 
"private access pass" to a LIVE coaching session  where you 
can get ANY of your most frustrating questions answered by one 
of the industry's most sought after trainers and speakers!
ANY question at all! 
You can ask about fat loss...mass building...supplements...
your workouts...your challenges...ANYTHING! 
(You can attend from anywhere in the world for free and you can 
even  Submit your question ahead of time if you can't join LIVE.)
But you MUST sign up before the countdown timer on the website 
hits "0"
on Friday night!
Here's the link where you can go and check out this incredible
opportunity...
 
ADVANCED MUSCLEBUILDING
 
Just make sure you get over there now, ok?
 
I'd hate for you to wake up Saturday and miss out on this 
special new bonus!

Wednesday, May 07, 2008

FIT YUMMY MUMMY MAKE OVER



If you've always wanted to be on one of those makeover shows,
but they've never come and swept you away in their limousine ,
I have some great news for you...

My friend Holly Rigsby has brought together a group of the world's
top fitness, goal achievement, style, beauty and relationship
experts to share, with you, their secrets, strategies, and tips...all
as a Mother's Day Gift for you.

Over the next 6 weeks, this elite group of 13 experts will give you
your own personal makeover, except that unlike on those TV shows,
the changes that you'll enjoy won't disappear one the makeup is
washed off.

And the best part...Holly is giving you an ALL Expenses Paid Access
Pass absolutely f r ee. That's right, you don't have to pay a single
penny to get your makeover.

The Yummy Mummy Makeover Series includes some of the top fitness,
beauty, style, relationship and goal achievement experts in the entire
world...
experts featured on Oprah, Good Morning America, Entertainment Weekly,
Access Hollywood, and in publications like Women's Health Prevention
and
countless other shows, books and magazines.


So, you may be wondering.... Where can you get access to your own
personal 'Yummy Mummy Makeover?

Visit Yummy Mummy Makeover
to get all the information, and enroll today!

Happy Mother's Day!

Tom

P.S. Your Makeover Event begins Tuesday, May 13th - You
do NOT want to miss out!
Register Here Yummy Mummy Makeover



P.S.S. So remember the other day when I posted about Craig Ballantyne's "Turbulence Training" fat-loss program?
If you don't, it's an EXCELLENT program - all about bodyweight training and high-quality, nutritious eating for fat loss WITHOUT long, grinding cardio (which, like Craig, I'm not a big fan of either).
It's effective training you can do at home with minimal time requirements (3X a week, 45 minutes per session):
--------------------------------------------------------------------- --------------------
Click here to check it out now:

------------------------------------------------------------------------- -----------------
Here's that quick reminder I mentioned - CB's taking those extra bonuses down at midnight tonight 5/7/8 so today's your last chance to get 'em !!!!

Monday, May 05, 2008

How to Burn Belly Fat Fast In Time For Summer


If you still have ugly belly fat and flabby trouble spots that you need to firm up before summer, then this is the most important email you're going to read all year.

Another winter has flown by, and I've been talking to a lot of men and women who aren't happy with the progress they've been making in their fat burning programs. And yet summer is only weeks away!

Everyone's been asking me for the fastest way to...
1) Burn belly fat fast, permanently
2) Get rid of the flab covering their arms and thighs
3) Flatten their abs
4) Fit into the smaller clothes and swimsuits they bought last year
5) And get this all done in only a couple of hours per week

You see, none of these folks have 90 minutes to spend at the gym each day, like most magazine workouts require.
But there is a way to lose belly fat and fit back into your old swimsuit, and it doesn't require you to even go to a gym at all.
I stumbled across a convenient program that will help you lose as much fat as fast as humanly possible with simple workouts that can easily be done in the comfort of your own home, without endless hours of BORING cardio, fancy equipment or expensive supplements.
So let me introduce you to my friend, Craig Ballantyne, who is the inventor of these fast fat burning workouts. He's been recommended by Men's Health magazine, Oxygen magazine, and even by Jillian Michaels, the Personal Trainer from the Biggest Loser TV Show...
Not only is Craig one of the top experts on short fat loss workouts, and a celebrity trainer featured on the Men's Health website, but it's also his BIRTHDAY this month.
And to celebrate he's giving away an outrageous amount of fat burning bonus workouts and meal plans to help you lose your belly fat and fit into smaller clothes before swimsuit season.
C'mon, don't you deserve better results than what you've been getting with slow cardio workouts?
Craig's Turbulence Training workouts have helped tens of thousands of men and women escape the prison of long workouts, crowded gyms, and more importantly, the shackles of unwanted, ugly body fat.
For years, Craig worked with men and women who had tried everything, including 90-minute workouts everyday and in some cases up to SEVEN hours of cardio per week, only to be left in frustration and near tears because these workouts just weren't burning fat.
But Craig knew there was a better way.
So he packaged his years of research and over 11 years of hands-on training experience into Turbulence Training, a routine that you can do at home, in only 45 minutes, 3 times per week, sparing you more time to live life and spend with your family and friends.
And as I mentioned, Craig turns 33 this month, but he's the one giving away the gifts. In fact, he's giving us over $537 of fat burning workout bonuses and meal plans to help every busy man and woman burn belly fat fast.

But these 10 bonuses will only be available for the next THREE days.

After Wednesday, May 7th, at 11:59pm, you won't be able to get all of these bonuses together again.

Now you've probably heard me talk about the Turbulence Training workouts before. In fact, I use them and I love them. They are so fast and let me exercise at home if I need to, so I can free up at least an extra hour in my day.
Plus, I've compared the results to long, slow boring cardio workouts, and Turbulence Training wins hands down.
In fact, the 1st-ever Turbulence Training Transformation Contest just finished, where the Grand Prize winner of $2000 lost 15.5 pounds of fat and 4 inches of her belly fat in only 12 weeks - and she didn't do long cardio workouts!

Plus, the second place finisher lost over 33 pounds of fat and 7.5 inches from his gut in only 84 days. Again, all without cardio.
And there were dozens of other success stories. In fact, it was so successful that there's another Turbulence Training Transformation Contest going on right now, and you can join to win up to $2000 just by losing your belly fat and changing your body.
It's a "lose to win-win" situation. All you need to do is get started with the Turbulence Training workouts today.
And I truly believe that the Turbulence Training workouts are the most efficient and effective fat burning programs available.
After all, if these workouts weren't the best, would the biggest fitness magazine in the world, Men's Health, feature Turbulence Training workouts on the Men's Health website?
Of course not, they have too much to lose. It's also no surprise to me that Jillian Michaels recommended Craig Ballantyne and Turbulence Training to the listeners of her radio show this past January.
(You can hear what she had to say when you visit Craig's site.)
With Turbulence Training, you have nothing to lose (except for fat!) and everything to gain (including more time for yourself, rather than spending your time indoors in your home gym in the basement or at a crowded, stinky, overpriced commercial gym).
Not only are the Turbulence Training workouts proven by both research and experience, but you also have a hundred percent satisfaction guarantee that you'll love the workouts. Or just return the program for your money back.
Now let me tell you more about the Turbulence Training workouts.

First of all, they can easily be done at home with a bench, an exercise ball, and dumbells (plus, a chin-up bar is also helpful if you are strong enough for bodyweight rows, chinups, and pullups).

Second, Turbulence Training features dozens of bodyweight-only exercises to burn your belly fat.

Third, thousands of men AND women (yes, women too!) have used the Turbulence Training workouts to burn fat in a very short amount of time and without long, slow boring cardio.

Craig has PROVEN time and time-again that you don't need to be at the gym everyday for 90 minutes.

In fact, the Turbulence Training workouts will only take 45 minutes, three days per week, and you can do everything at home.

No need for fancy, expensive gym memberships, or long commutes to an annoying "mega-club" where you have to compete for equipment (or worse, wait for a machine covered in the nasty sweat of the hairy powerlifter that used it just before you).
Turbulence Training is as straight-forward as any fat loss program could be.
You'll get the workouts done fast, avoiding useless exercises or any waiting around twiddling your thumbs.
Craig has cut the fluff so that you are using ONLY the best exercises that give the most results in the least amount of time.
That's why you burn more fat in less workout time. It's perfect!
If you've ever struggled to figure out what to do for your fat loss program, then worry no more. Turbulence Training spells it out, workout by workout, exercise by exercise, set by set, and rep by rep, for a full 16-weeks of advanced fat loss workouts.
Turbulence Training also includes 10 weeks of workouts for the absolute beginner to help any newcomer, no matter what your situation, get started on the best fat loss plan.
Remember, Craig has used this program with hundreds of clients in person, including many men and women who were beginning their fat loss journey at over 200 or even 300 pounds. It worked for them and it will work for you.
Craig's program also gives you dozens of weeks of bonus workouts that help you take your lean body to the next level of definition.
(Not too mention all the cool new ab workout bonuses and the fat blasting Kettlebell workout you can get in the Birthday Bonuses available until Wednesday night.)
So while your New Year's resolutions might have fizzled out long ago, and you didn't lose the holiday pounds like you thought you would, you still have time to make dramatic changes in your body before beach season officially starts next month.
All of of your fat loss problems and body's troublespots will be fixed by the Turbulence Training program.

And you owe it to yourself to get Turbulence Training because you deserve a program that gets you results fast, not a program that makes you spend an hour on the treadmill each day while summer passes you by...You don't need to live in the gym to look great!

With all of the beginner workouts, regular TT bonuses, 16-weeks of advanced fat loss workouts, AND these 10 limited-time bonuses, you will have all the info you need to burn fat fast - and permanently.

The body you've wanted for so long can be yours, and in less time than you've ever thought necessary.

Get ready to experience a new body thanks to all the inches you'll lose, the pounds you'll shed, and the energy you'll gain in the next few days with the Turbulence Training fat loss program.

So let's get back to Craig's Birthday Celebration Giveaway, and the gifts that he's offering up for you...

Craig's put together the ultimate Turbulence Training package that contains not only the regular beginner and advanced workouts (and regular bonuses), but also an extra 10 new "Birthday Celebration" bonuses that are available only for the next three days, including:

1) Meal Plans for Men & Women by Dr. Chris Mohr and Jayson Hunter (Value $97)

If you're fed up trying to design a diet plan on your own, and not knowing how to eat within your "calorie recommendations", Dr. Chris Mohr's meal plans will show you EXACTLY what to eat at every meal. This "done for you" process will help you burn body fat with easy, delicious, healthy meal plans.

2) Bikini Ready Abs by Holly Rigsby (Value $29.95)

Holly is America's #1 Fat Loss Expert for Mom's, so she knows the value of giving you a fast belly-flattening workout. Her clients can't afford to spend hours in a gym or even 60-minutes watching an exercise video, so she's become an expert in giving busy women fast ab exercise secrets.

3) 10-Minute Trouble Spot Workout for Women by Joey Atlas (Value = $27)

Joey Atlas is the expert when it comes to tightening and toning the classic female trouble spots of buns, hips, and thighs. With this 10-minute lower body makeover, you'll have the perfect legs for swimsuit season.

4) The Abdominal Exercise Index (Value = $77)

You'll get beginner, intermediate, and advanced ab exercises from top-secret personal trainers to help you get the 6-packs abs you need for summer. It's core strength training done the right way and features many exercises you've never seen before.

5) Kettlebell Fat Burning Workout Unleashed by Troy Anderson (Value = $47)

The Russian Kettlebell Fat Burning Secret has finally come to the Turbulence Training system. Put together, these two PROVEN methods of fat burning will help you unleash your abs, define your arms, and lean out your legs for your best body ever.

6) Home Gym Muscle Building Workout by Jay Ferruggia (Value = $79.95)

Jay Ferruggia is my go-to strength coach when I need to improve my own muscle building workouts. So I begged Jay - who is very secretive - to give this program to you...but only for 3 days. After that, he said, "Take it down or else!"

7) The Big 5 Fat Loss Turbulence Training Circuit Workout by Craig Ballantyne (Value $19.95)

My latest fat burning program for men and women who love fast fat-burning circuit workouts. You'll learn the top 5 movements for fat loss and why each total-body belly fat burning program must have these exercises if you want to sculpt your best body ever.

8] TT for Amazing Lower Abs by Craig Ballantyne (Value = $19.95)

The ultimate belly-fat burning workout from the Turbulence Training files to help you eliminate that pesky lower belly fat while working your lower abs at the same time. Yes, you can work your lower abs and flatten your lower belly for good.

9) The Turbulence Training Hard-core Fat Loss 4-Week Program by Craig Ballantyne (Value $19.99)

Vaporize stubborn fat with this 4-week Advanced Fat Loss program. This hard-to-the-core Turbulence Training program will help you lose fat and build muscle at the same time, and will help even the leanest men and women break through annoying fat loss plateaus.

10) A 6-Month Basic Level Membership to the Turbulence Training Discussion Forums & Other Exclusive Fat Loss Info (Value $119.70)

Have your #1 fat loss questions answered by Men's Health magazine expert, Craig Ballantyne. You'll also learn insider secrets from other Turbulence Training success stories, and benefit from the #1 factor overlooked in fat loss programs today, "the power of Social Support" - it really is the secret to your success.
But this entire package is only available for less than 72 hours. On Wednesday, May 7th, at 11:59pm, the 10 new bonuses will disappear from the offer, quite possibly never to be given away again.
If you don't pick-up this incredible collection of fat loss bonuses today, you'll kick yourself for missing out. This is the kind of information that can take you from a fat loss plateau to a brand new body in just days.
And don't forget to meet the winners of the 1st-ever Turbulence Training Transformation Contest on Craig's website, including...
"Emily Johnson Who Fit Back Into Her Skinny Jeans by Losing 15.5 Pounds, 5.3% Body Fat, 2 Inches from Her Waist, and 4 Inches of Belly Fat"
"Steve Hays Who Reversed the Aging Process...By Losing 33.4 Pounds of Fat and 7.5 Inches From His Gut in Just 12 Weeks"
"Kristine Willis Who Looks 10 Years Younger...Thanks to Losing 4 Inches from Her Waist While Burning 16 Pounds of Fat"
"Adam Harper Who Shed His Former Skinny-Fat Guy Body and Lost 15.5 Pounds and 8% Body Fat in Only 12 Weeks"

Success breeds success. If you start now, you'll be burning fat and changing your body almost immediately, and that will give you the complete motivation and inspiration you need to keep at it week after week. After all, you have no time to waste to get your body ready in time for swimsuit season.
If you are sick and tired of spending hours upon hours in the gym doing ineffective workouts and getting next to no results, then use Turbulence Training to cut back on your workout time, boost your metabolism (so you burn calories and fat ALL day and night), and help you lose inches to fit back into your old clothes.
This is the year you are going to "take back the beach"! No more hiding behind oversized t-shirts, no more sitting in the shade wearing extra clothes. And no more spending all the nice weather inside on a treadmill.
Use the Turbulence Training workouts and the fantastic nutrition bonuses to change your body once and for all.
Remember, like Men's Health magazine, I only recommend the absolute best fat loss resources that come across my desk. And today, that is the Turbulence Training bonus package.
Simply go right here to get started:

TURBULENCE TRAINING


P.S. Hurry, you only have until Wednesday, May 7th, at 11:59 pm to claim your TEN limited-time bonuses.
And remember, you get everything in the Turbulence Training package (including a 60-minute audio interview, the Turbulence Training Nutrition Guidelines, and all the regular bonuses), PLUS the 10 additional bonus reports mentioned above.
P.P.S. Try Turbulence Training for 8 weeks. If you aren't thrilled with the decreased workout time, increased fat loss, and enhanced energy from the Turbulence Training system, just let Craig know and you'll get your money back.
Turbulence Training has already been trusted by the biggest fitness magazines in the world (Men's Health & Shape), and I guarantee it will work for you too!
"Turbulence Training is a proven way to melt fat fast, while protecting your hard-earned muscle. I'm so confident in its effectiveness that, over the years, I've recommended it to literally millions of readers. And the fantastic feedback I've received from readers all over the world as a result ensures you'll be seeing a lot more of CB's programs in the magazine."
Adam Campbell, Sports & Nutrition Editor, Men's Health

Simply go right here to get started:

TURBULENCE TRAINING

Friday, May 02, 2008

PORTABILITY


PORTABILITY

I received a comment from Mark Fu on a previous post about his kettlebell workout at a car wash, it reminded me of one the great things about kettlebells. They are extremely portable and also allow flexibility. I keep one at work. I occasionally bring heavier ones to work or bring one to the park. I like to alternate jumping rope with swings and/or snatches. You can also do swings, jog a lap, do snatches, jog a lap, etc...When someone says they have no room for exercise equipment, answer = kettlebells. You do not need 2 of every weight just one. Of course you will eventually move up, but that is a good thing, right? If you haven't tried them pick one up what have you got to loose?



Christopher Guerriero www.TotalBodyTransformation.com - weight loss results guaranteed!

Tuesday, April 22, 2008

Monday, April 21, 2008

A ROUND FOR THIS EVENING


I feel like doing something different today, so here is my workout for this evening:
Heavy double kettebell clean and press
Med double kettlebell snatches
Med kettlebell cleans
Renegade rows, pushing down HARD on stabilizing arm, then pumping out push-ups using kettlebells as push-up bars
Swings
I will do these for 4-5 rounds, give it a try let me kow what you think!

Saturday, April 19, 2008

LEARNING THE TYPES OF MUSCLE FIBER

TO HAVE A BETTER KNOWLEDGE ON BUILDING MUSCLE IT IS IMPORTANT TO KNOW THE DIFFERENT TYPES OF MUSCLE FIBER
By Vince DelMonte
One factor that many people overlook when they do all their research about the best type of muscle building strength training program to go on is the various types of muscle tissue and what type of training is best suited to them.
While you can’t differentiate between muscle fibers from your outside appearance, on the inside of the muscle tissue body, there are three main different fibers present.


Type A Fast-Twitch Muscle Fibers
The first type of muscle fibers are known as Type A Fast Twitch and are responsible for the most forceful contractions generated, however, will fatigue the fastest.
For example, if you were to perform an all out set of 3 reps for bench press, you would predominately be using these type A muscle fibers.
They tend to have very large motor neurons and very low mitochondrial density. They also have a low oxidative capacity, meaning they will not be able to utilize oxygen very well. It is for this reason that they are not suited to endurance type of activities, because during these exercise variations, oxygen must be present in order to sustain the muscular contractions.
The major type of fuel that these muscle fibers are going to rely on is creatine phosphate and stored muscle glycogen (glucose). They will not utilize stored body fat at all due to the fact that they are only able to continually contract for between one and about 20 seconds.


Type B Fast-Twitch Muscle Fibers
The next muscle fiber is also classified as a fast twitch muscle fiber but not to the extent that type A are.
This muscle fiber type is mostly utilized in activities that are relatively short in duration, but are not at an all out pace.
For example, if you were to sprint 100 meters, you’ll be using mostly type A. If on the other hand, you are to do a running interval at about 80-90% of your max capacity for 30 seconds, this would utilize the type 2A more.
Some of the characteristics of the type B are that they still have a large motor neuron (not as large as Type A though), they are on the intermediate scale as far as being resistant to fatigue, and they have a high degree of mitochondrial density.
These muscle fiber types are also able to use oxygen to a great extent, as demonstrated by their higher resistance to fatigue and longer duration of contraction abilities.


Slow Twitch
Finally, the third type of muscle fiber that you have in your body is classified as slow-twitch.
This is the muscle fiber type you would use if you were to run a marathon or any other extended duration, medium-to-low intensity activity.
These muscle fibers have a very high ability to resist fatigue and have a large oxidative capacity. They are also relatively slow to contract, therefore you cannot expect a great deal of force generation from these muscles, thus, will not be intended for exercises requiring a high degree of power.
They are very high in terms of mitochondrial density and have a large number of capillaries running throughout their bodies. This is to enable sufficient oxygen to get to the muscle tissues so that they can carry on the extended duration of muscular work they are intended to do.
These are also the muscle fibers that will also rely more on fat as fuel, as opposed to strictly using carbohydrates or creatine phosphate.


Training The Muscle Fiber Types
So, now that you’re familiar with the three major classes of muscle fiber types, it’s time to recognize how you would train each effectively.
Since type A are your primary force generators, if you wish to get a higher performance from them you’ll need to train using exercises that require you to max out your effort for a short period of time.
Think sprinting at full speed, 1-5 rep sets for lifting, and any type of plyometric activities.

Next, to train your type B muscles fibers, you’ll want to slightly decrease the force with which you are to contract while simultaneously increasing the time over which you contract ever so slightly

For example, perform 30-45 intervals repeated ten times with about a minute or a minute and a half at a low to moderate pace. For your weight training activities, aim to target the 6-10 rep range to utilize the fact these muscle fibers have a higher oxidation ability.
Finally, to improve your slow twitch muscle fibers, think endurance. This type of fiber will usually require the greatest amount of time to train for improvement because you’ll want to focus on simply going ‘longer’. If you’re a runner, try and run longer. If you’re a biker, bike longer. If you’re a swimmer, swim longer – you get the point. This type of muscle has the ability to go for extended periods of time so this is exactly what you want to train it to do.
So, next time you are trying to sort out your training plan, make sure to take the various muscle fiber types into consideration.
Doing so will allow you to make the most out of your training program so you get the exact results you’re looking for.


Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at No Nonsense Newsletter click here!

FOR WOMEN ONLY!!!
OHHHHHH I REACHED MY GOAL


Wednesday, April 16, 2008

TRANSFORMATION CONTEST NEEDS YOUR VOTES +ABS

Craig Ballantyne at Turbulence Training needs help choosing the winner of his TT “Transformation Contest” so go help him out and VOTE!

Alwyn Cosgroveand Craig Ballantyne had a long discussion covering everything in the
fitness industry (from Valslides to Jay Ferruggia's workouts and all the sport-specific training in-between), but what was most interesting was Alwyn's latest recommendations for ab training.
So I twisted his arm to get him to reveal a long list of ab exercises for you to use in your workouts...
Here's what Alwyn had to say:
********
A recent study testing abdominal activation with various exercises
showed an interesting trend. The most activation occured when the abs were used as stabilizers as opposed to prime movers.
In other words - planks and the ab wheel type exercises worked the abs HARDER than crunches or reverse crunches.
Therefore, you need various types of stabilization work in your routine to get maximum results. Start with an isometric variation and then add a dynamic stabilization version.
Here are 21 ab stabilization exercises from my staff training manual
at his gym, Results Fitness:
1) Plank
2) Plank with single arm support
3) Plank with single leg support
4) Plank with single arm and single leg support
5) Plank on Stability ball - elbows on ball
6) Plank on stability ball - hands on ball
7) Plank on Stability ball - elbows on ball & single leg support
8) Plank on stability ball - hands on ball & single leg support
9) Plank on Stability ball - elbows on ball & feet on bench
10) Plank on stability ball - hands on ball & feet on bench
11) Stability ball knee drives
12) Stability ball cross body knee drives
13) Side Plank
14) Side Plank with single leg support
15) Side Plank on Stability ball - elbows on ball
16) Side Planks from hand
17) Side Planks from hand with single leg support
18) Alternating side planks to elbow
19) Alternating side planks to hand
20) Alternating side planks to elbow with single leg support
21) Alternating side planks to hand with single leg support

VOTE HERE!!!!

Thursday, April 10, 2008

Jillian has one more recommendation for you on how to get flat abs.

You watch a lot of TV?

I don't, especially now that the batteries are dead in my remote
control. But I do try and sneak in a bit of "The Office" and "My
Name is Earl" each week. One show I don't watch - which maybe I
should - is "The Biggest Loser".

On that show, two expert trainers, including Jillian Michaels, help
overweight men and women make dramatic life changes in their health
and bodies. Kind of like the Turbulence Training Transformation
Contest....

So today, Jillian Michaels, one of the celebrity trainers from the
"Biggest Loser" TV show, gives her advice on burning the last bit of
belly fat to help you get flat abs...

*******
"Crunches don't equal abs.

You can't do crunches and expect to see abs if they're trapped under
a layer of fat.

Taking off the last problem pounds requires discipline. You're
fighting you're body's natural chemistry. Your body wants to keep
on an extra 10-15 pounds and losing the last 10 pounds isn't always
about getting healthy in the same way losing 30 or 40 is.

Sometimes, it's about vanity, and for vanity, you have to make
sacrifices. Your body doesn't want to shed that weight just because
you are a narcissist and want to wear size two jeans.

You have to trick your body into thinking it's a safe weight, and
that means plowing through the program without giving your body the
chance to rebound back to its old weight.

If you can read In Touch on the treadmill, you aren't working hard
enough."

********
I couldn't agree more.

Jillian has one more recommendation for you on how to get flat abs....Do you remember it from a previous post????

Saturday, April 05, 2008

Thursday, April 03, 2008

AB WORKOUT MONTH


It is getting close to bathing suit time [at least in the North East], are you ready? Need a little boost??

Well the Turbulence Training Workout of the Month is called, "Turbulence Training for Amazing Lower Abs".

You are going to LOVE this one.

This is the #1 requested program from TT readers, and it covers
lower ab exercises and how to burn lower belly fat. The 1-2 punch to
get flat abs. And not just flat upper abs, but flat LOWER abs.

The program features many powerful, yet unique exercises such as
the Pullup with Knee-up, Decline Spiderman Pushup, Hanging Leg
Raises, and Cable Chops.

You can watch demonstrations of all of these exercises in the
Workout of the Month department - when you order Turbulence Training
before the end of April.



Monday, March 24, 2008

A NEW RANT


Here I go again, I’m going to rant, vent, whatever you choose to call it. Normally when I choose to workout at the gym, [Retro Fitness] there is a regular amount of people there. This past Friday, Good Friday, it was packed! Fine I understand people were off. I realized I would not be able to do the workout I wanted and changed it up on the fly. I was going to do my normal “Turbulence Training”, but do to the crowd I couldn’t. I did do a “round” consisting of deadlifts with a”trap-bar”, upright rows and dumbbell snatchs. I did 4 rounds after a warm up. Then I wanted to do a little chest work to finish my whole body. I decided to do crossover being I hit my chest real hard on Wednesday; I just wanted to get some blood into it. The gym has this great “cable station” a sort of right angle, made by Life Fitness I believe. Each side, leg if you will, is about 15’ long. On each end there are 3 stations, 1leg has 2 adjustable press down or curl stations and a lat pull down, the other end has 2 low cable rows and 1 adjustable press down or curl station. Each center part of each leg is the adjustable cross over area, also with a pull up bar. The corner has a lat pull down and an adjustable press down or curl stations. {So that makes 4 adjustable press down or curl stations!!!!} There was 2 people doing crossovers at the one station, and would not allow me to work in, which I asked to do because 2 guys were doing tricep press downs on the other crossover station and would not switch to one of the 4 open adjustable press down or curl stations!! I did ask very nicely on both counts the thing that really got me was the 2 doing triceps could have benefited more if they just stuck with the basics, they both looked like beginners [very skinny]. I would have gladly gave them some advice, but you know what they were extremely vulgar and rude when I asked them to switch. There are ways of saying “no” like for example “we only have few sets left” or something to that effect. Not “We were f%$*n here first wait your turn as@%^e”. Is it me? Maybe I should have just not bothered to ask????
Jillian Michaels, one of the trainer's on the hit TV show,
The Biggest Loser, mentioned Turbulence Training on her radio show
recently. Did she trash it and bash it? She recommended it!!!


“Muscle Gaining Secrets”