Sunday, August 28, 2011

Turbulence Training Workout

Turbulence Training is a worthwhile investment for transforming your body.  This program is perfect for busy professionals who want maximum results with limited time in the gym.  About all you need is 45 minutes, three times a week to do this program.  Here's an explanation of how you would go about choosing your workout if you use this program:

With Turbulence Training for Fat Loss, there are a lot of workouts to choose from.

So why did I create so many fat burning programs? Because you need to have variety in your workouts to keep on boosting your metabolism, and burning fat month after month.

If you did the same workout program for 3 months straight, your results would screech to a halt after 5 or 6 weeks.

With the Turbulence Training fat loss program, you will be able to change your workouts every 4 weeks. Each time you do that, you'll kickstart your fat burning and your metabolism to a new level.

You must change your workout every 3-4 weeks.

Unfortunately, with so many Turbulence Training workouts, people often ask, "Which program should I start with?". So here are the fat burning guidelines you need to get the most out of Turbulence Training no matter what your fitness level:

1) The Best Program for a Total BEGINNER Overweight, sedentary beginners should start with the Introductory Program in the main Turbulence Training for Fat Loss manual. If you haven't been doing any exercise, you must start there. No exceptions. The bodyweight exercises will prepare your muscles for all future workouts, and will prevent the overuse injuries people usually get when they start a high-volume cardio program (which is the worst thing an overweight person can do for weight loss).

2) The Best Program for an Experienced Lifter Who Has NOT Exercised in the Last 4 Weeks Please start with the Intermediate Workout from the main Turbulence Training for Fat Loss program. BUT NOTE: Do only ONE SET per exercise in each workout in the first week. This will prevent you from being excessively sore from the exercises, which can occur when you have been away from exercise for so long.

3) The Best Program For ADVANCED Fitness & Fat Loss I suggest you start with the "Original Turbulence Training Workout" from the main Turbulence Training for Fat Loss manual. Work your way through each following three advanced workouts in the manual. Upon completion of the Turbulence Training for Fat Loss workouts from the main manual, you can move onto the bonus workouts in this order:

A) If you are a women that wants to put the final touches on a female physique, use the Turbulence Training for Women workout.
B) If you are a man that wants to build muscle, use the TT for Muscle program.
C) If you want to keep burning fat, move to the DB-BW Fusion Workout.
D) Follow that with the 30-Day Advanced Fat Loss program.
E) And finally, finish with the Advanced Fusion Fat Loss 4-Week Program.

At any time you are traveling or want a break from the dumbell workouts, you can use the beginner, intermediate, or advanced bodyweight program from the Original Bodyweight 4-Week TT workout.

Sincerely,
Craig Ballantyne,
Craig Ballantyne
CSCS, MS Author, Turbulence Training 

About the Author:
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and 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.

Saturday, August 27, 2011

Bodybuilding Foods

One of the most important things you'll do to build muscle is buy the right kind of foods at the grocery store and properly stock your kitchen.  Here's an article from Reuben Bajada (author of the Permanent Muscle program) on how to buy the right foods to build muscle:

Proper eating starts with getting the right foods in your kitchen and the bad foods out. I treat my kitchen like a mini laboratory, a place that provides me with all the fuel I need to maintain hardcore intensity in life and training! Below are my 13 essentials for fueling your muscle building journey.

1) Do your shopping on a full stomach. Shopping when you are hungry leaves you more likely to purchase the quick fix foods high in sugar, fat and sodium. If you don’t believe me, try shopping first thing in the morning before breakfast and see how much junk makes it home!

2) Learn from those in the know. Here is an extract from a local grocery store assistant I stumbled across; ‘As a veteran of supermarket employment, most of the time items sold end-of-day are reduced by as much as 50%. It is not to say these items are "bad" or "spoiled" but merely unfit to be sold the next day due to specific rules and/or laws. These items usually have a longer shelf life than actually noted; considered edible 3-5 days after sell by date. Also, when fresh items arrive, there is a need for shelf space, therefore, we reduce prices to push the products out.’ So basically, don’t be afraid to buy foods with huge reductions due to their use by date, they usually are considered edible 3-5 days past that date. I usually just buy and freeze immediately, then eat whenever I like.

3) The foods we want most of are found around the perimeter of the store. Pretty common knowledge but thought I’d throw this in.

4) Know the leanness of your meats. Meat is animal flesh and is most often the muscle. When you're selecting beef for example, choose cuts labelled "Choice" or "Select" instead of "Prime" — which usually has more fat. Opt for cuts of meat with the least amount of visible fat (marbling). Even then, trim any visible fat before preparing the beef. When you're selecting ground beef, opt for the lowest percentage of fat.

5) Only eat ‘Whole Grains’ when eating grain foods. Any food made from wheat, rice, oats, cornmeal, barley and any other cereal food are known as grain foods. Some good examples are breads, tortillas, rice’s and pastas. Grains come in whole grains and refined grains. Refined grains are the ones you should steer clear from, they have been milled, which means the ‘bran’ and ‘germ’ have been removed during processing, reducing their energy, vitamin and fibre contents. Most common refined grains are; white breads, white rice and white flour.

6) Vegetable fact to remember: Fresh is better than frozen, frozen is better than canned. I personally have a 1:3 ratio of fresh to frozen foods. If you are time and money conscious, buying frozen can be a lifesaver. Frozen vegetables are snap frozen almost immediately once they are picked which seals in valuable vitamins and minerals until they are cooked. They are a very convenient option as they are often available with a variety of different types and can be stored for long periods of time. Fresh vegetables are by far the cheapest option when bought in bulk from wholesale locations. They taste great, can be cooked in a variety of different ways though a downside is they only stay in a fresh state for around 3-4 days.

7) Don’t get confused by ‘sugar free’. This refers to sucrose (general table sugar). There are many other varieties of sugar that might find their way into your foods; honey, sweeteners, corn syrup, maltose, lactose, fructose, dextrose and glucose.

8) The stronger the cheese the further it travels. When selecting cheeses, as cheese is naturally high in fats, choose the stronger flavoured varieties, this will mean that you will not need to use such large portions for it to impact on your foods.

9) Fats to run away from. Yes some fats high in omega 3’s and omega 6’s are healthy when eaten in moderation, but that doesn’t mean they all are! Some fats like trans fats (trans-isomer fatty acid) and hydrogenated oils are not essential and certainly do not promote good health.

10) Canned foods can be extremely high in sodium (salts) and preservatives. Food isn’t sold in canned because it looks good! It’s sealed airtight and treated with preservatives to maintain its shelf life. Only buy canned or jarred foods as an absolute last resort.

11) Avoid UFO’S! Unidentified food object (foods with unpronounceable ingredients)

12) Buy 2 plain foods rather than one treated. When buying many dairy products like milk, yogurts and shakes, instead of buying the pre-flavoured options which are likely to be high in sugars and fats, buy the plain item and then buy another natural food like your favourite fruit to add for extra flavour.

13) Choose your condiments (sauce, seasoning & relish) sensibly. We all know that eating the same things day after day can get damn well boring, so adding a splash of soy sauce of sprinkle of garlic pepper on your steak can do the world for your standard plain Jane dish. Just take care with your selections, and eat in moderation. Choosing condiments high in salt and sugar can turn a normally nutritious meal into a damaging one in no time.

Reuben Bajada
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About the author:
Reuben Bajada is known around the world as an elite results based coach and trainer. He is a renowned strength & conditioning coach, personal trainer and sports performance nutritionist who offers his time, knowledge and training advice to anybody ready to commit to both improving the way they look and perform. He is the author and mind behind 2011's most popular muscle building program; Permanent Muscle which guarantees to build real muscle, on real people, real fast.  Just visit Permanent Muscle for more information.

You can read my review here: Permanent Muscle Review

Saturday, August 20, 2011

Cardio Machines

I see a lot of people spending countless hours on different types of cardio machines.  Maybe they have their place, but I think there are much more effective and time-efficient ways to lose fat.  Here's an article explaining why:

Recently, I was in Tampa, Florida, at a seminar. Between sessions, a physician from Georgia stopped me in the hall and said, "Hey Craig, you were right about those crosstrainer machines. I've had your program for a few months now and I'm getting better results with the bodyweight circuits."
It's always great to meet clients, and I was curious to find out how he heard of me.

Turns out, he found me through Google, landing on an article I wrote about "how elliptical machines (crosstrainers) suck for fat loss". That's right, I think those machines are almost a complete waste of time.

"I was using one of those machines for a long time and was wondering why I wasn't getting any results," the physician continued, "I'm so glad I found your program and now I'm using the bodyweight circuits from the Dumbell-Bodyweight Fusion Workout", he added.

I told him how I wasn't surprised. In fact, I've never personally known anyone to get great results with one of those crosstrainer machines. Now I've watched really lean people use them, but they didn't get lean with those machines.

I know some people will be angry with what I have to say because they like exercising on the crosstrainer, but the truth is that they just don't work as well as harder forms of interval training.

And hey, any time you are traveling or want a break from regular interval training workouts, you can use one of the 4 bodyweight circuits from the TT DB-BW Fusion Fat Loss program that you get as a bonus when you order the Turbulence Training fat burning workout routine.

Let me know how it goes for you,
Craig Ballantyne,
CSCS, MS Author,
Turbulence Training 

About the Author: Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and 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.

You can also read my honest review of Turbulence Training for more info. 

Tuesday, August 16, 2011

Five Fat Loss Tips (Alpha Male Advanced Workouts)

Here are five fat loss tips from the folks at Alpha Male Advanced Workouts:

Even if you’re hitting the weights hard, you may be packing some extra pounds of fat you’d like to leave behind. There’s no better time to get that butt in even better shape than right NOW! Here are some tips for you guys out there from Eric Broser, James Villepigue and Rick Collins, the creators of the Alpha Male Advanced Workouts program that has even the most experienced hardcore bodybuilders talking!

1. GET OFF THE SCALE Americans are notoriously obsessed with their body weight, and even many gym rats start their training session with a jump on the scale. Forget it! Weigh yourself only once a month. Scales can be inaccurate, misleading, and a psychological deterrent to your success. If you add some muscle to your frame while you’re dropping fat (like you would with our program, for instance), the scale may fool you!

2. DO IT FOR THE HEALTH BENEFITS Everybody wants to look great in the mirror. But don’t forget to pay attention to your overall health, not just your appearance. Sure, you want a program that’s going to make you look awesome, but you can add years to your life and reduce major health risks by following a sound nutrition and exercise program. And you’ll look better and feel better too!

3. CAN THE SODA AND SAVE Soda adds useless (and expensive) calories to your diet. Just drinking water rather than sugar-rich soda can put an extra $2-$3 in your wallet each day. Over one year, that adds up to over $1,000 saved. And 100,000 fewer calories consumed! Considering that 1 pound of fat is the equivalent of 3,500 calories, that can be a weight savings of 28 pounds!

4. BE ACTIVE… BUT BE SMART Proper diet and exercise go hand in hand. One without the other is a recipe for failure. Just because you walked for 30 minutes doesn’t mean you can reward yourself with a pint of your favorite ice cream! Find smarter ways to reward yourself for a week of hard training!

5. REDUCE THE CALORIES Americans take in way too many calories, Period! From super-sized meals at fast food chains to enormous servings at our favorite steakhouse, we are on the receiving end of an abundance of calories. Weight reduction is a caloric formula. Calories in (through eating) versus calories out (through activity) – it’s that simple. Stick with smaller portions, and keep your protein high, especially if you’re engaged in intense training!

Combine these tips with a top-notch training program like the amazing Alpha Male Advanced Workouts and you’ll see some dramatic changes in the way you look … AND FEEL!

Friday, August 12, 2011

5x5 Workout

Here's an article from Jason Ferruggia (author of Muscle Gaining Secrets) on the 5x5 program. The 5x5 method (five sets, five reps) is one of my favorites for putting on muscle.  It's a time-tested method and it works:


The 5x5 system is one of the oldest muscle building programs in the book and has stuck around forever. 5x5 is good and 5x5 is bad; it just depends on the situation. There are a few ways that the 5x5 muscle building system is implemented.

The first way that people use the 5x5 system to build muscle is that they warm up to a weight and then stick with that weight for five sets of five. So you need to choose a weight that you can handle for that many sets. In essence, the fifth set will be the only set that is quite difficult. This is a decent method to build muscle but largely a waste of time for anyone but a beginner. There is too much volume at an intensity that is too low building muscle. For beginners and early intermediates, I think the 5x5 system is a good one. When you are neurologically inefficient, you seem to respond better to a few more repeated efforts. I still don’t know if five sets are really necessary though; 3x5 is probably better in most cases.

The next way people employ the 5x5 system in an attempt to build muscle is by starting with a heavy weight that they can barely get five reps with and then lowering the weight with each significant set. Again, I think this is too much. The only set that was worth doing was the first and maybe the second. This is not the optimal way to build muscle.

The third way I have seen this system employed to build muscle is to work up to a heavy weight that you can barely get five with and then keeping that weight for the next four sets, no matter how many reps you get. Progression is made each week by trying to get more reps in the subsequent sets. This is a favorite of one particular egomaniacal strength coach and like everything else he recommends, is total crap.

The last way that the 5x5 system is used to build muscle is by doing five increasingly heavier sets so that only your last set is tough. Basically the other sets are warm ups so you are really just warming up to a five rep max or very close to it. If this is the case, it’s really 1x5 and not 5x5. It’s a bit of a misnomer. But if I had to pick one, this would be the best method.

Working up to a five rep max and then a down set at 90% of your best is an even better option for building muscle. Or you could do a very heavy set of five but leave a little something in the tank and then go for broke on the second set. There is some evidence which shows that this second option may even be the better choice simply because the body may not function optimally during the first heavy set. This is due to the laws of homeostasis and various things of this nature. The first set causes shock and certain protective mechanisms may set it which prevents the first heavy set from actually being the best set. The job of the first heavy set may be to provide neural arousal and prepare the body to go all out on the second set. This is something that people have to play with on their own and see what approach helps them build muscle fastest.

For more information on how to build muscle fast, please visit Muscle Gaining Secrets.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training advisor for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit Muscle Gaining Secrets.



Note: You can read my review of this program here: Muscle Gaining Secrets Review.  

Wednesday, August 3, 2011

Permanent Weight Loss: Intermittent Fasting

One thing I like about intermittent fasting is its viability as a long-term or permanent solution to weight loss. Fasting allows you to lose weight without having to obsess over every meal or completely avoid certain foods. Here's an article from Brad Pilon, creator/author of Eat Stop Eat.


If you've been looking for a way to lose and keep weight off permanently, then you would do well to consider using intermittent fasting as a method of reducing your caloric intake to aid you in your weight loss quest.

Intermittent fasting is defined as short-term fasts, typically 24-36 hours in length, once or twice per week. These fasts are normally water only. Doing a so-called “juice fast” can defeat the purpose of intermittent fasting altogether, as by its very definition you are consuming large amounts of natural sugars, which can throw off your blood sugar as well as other bodily functions as well. Other types of fasts that emphasize one food or drink (other than water) can be just as worrisome.

Short-term fasts like these are simple to do and they also provide a way to cut your caloric intake rather easily. Imagine knocking off two full days worth of calories from what you've been taking into your body. It makes the task of reducing that much easier.

Of course, replacing those saved calories with massive amounts of food on the other days will negate this aid, but in truth, if you are in tune with what your body is telling you this will not be an issue. Many times we succumb to our mind's indoctrination that we'll somehow starve if we don't get that extra food. Nothing could be further from the truth.

We can survive and indeed thrive on much less food than we've been conditioned to think we need. America, in particular, is notorious when it comes to conspicuous consumption, and if we're not careful, we'll feed our next generation into an early grave with the amount of food we're forcing down their throats. There is no relief or help in sight from either the food industry, government or health organizations. Many are either trying to sell us what they have to offer, the latest diet solution (that won't work!) or deny there's a problem in the first place. (The FDA comes to mind!)

So when push comes to shove the only real way to lose unwanted fat and pounds is to consume less food than we use in calories. It's simple math, and the proof that different types of diets don't matter as much as they'd like you to believe lies in the fact that most of these diets will help you to lose weight. It's being able to sustain that particular diet that becomes the problem. Most are so restrictive that it's next to impossible to do them long-term.

Fasting offers a good alternative, as it's not asking you to add anything, buy anything or do anything apart from abstaining from food for a designated period of time so your body can get into calorie deficit and begin to cleanse itself. You owe it to yourself to look into this further and see if intermittent fasting might be a good idea to add to your weight loss plan.

****
Brad Pilon is a nutrition professional with over eight years experience working in the nutritional supplement industry specializing in clinical research management and new product development. Brad has completed graduate studies in nutritional sciences specializing in the use of short term fasting for weight loss.


His trademarked book Eat Stop Eat has been featured on national television and helped thousands of men and women around the world lose fat without sacrificing the foods they love. For more information visit Eat Stop Eat.

Monday, August 1, 2011

Hardgainers

Attention, Hardgainers:
Maybe you need a swift kick in the pants to really get motivated.  There's no one better to do this than Jason Ferruggia, creator of Muscle Gaining Secrets.  I've always found his articles to be inspiring, and this one is no exception.  Read this and think about if you're really doing everything you know you need to do to put on muscle. 

The Hardgainer Mindset
By Jason Ferruggia

Nothing pisses me off more than skinny guys who complain about their inability to gain weight.

“Waaaaa (said in a whining baby voice ala Artie Lang and Howard Stern), I have a really fast metabolism.”

“Waaaaa, it’s harder for me than most people to gain weight.”

“Waaaaa, I don’t have the appetite to eat that much.”

“Waaaaa, I have terrible genetics.”

“Waaaaa, I don’t have time to eat that much.”

“Waaaaa, I have tried everything and still can’t get bigger.”

“Waaaaa, I’m a hardgainer.”

You know what I say to people who make those excuses?

Give up.

Quit.

It’s hopeless.

You’re right, you are a hardgainer. So, stop going to the gym today and never even think about picking up a weight again. End your misery now and start something else because I promise you that you will never get bigger.

There’s not a shot in hell… and that’s the honest truth.

You know why you will never get bigger and stronger?

Because you don’t have the heart to do it. It’s that simple. And the sooner you realize it the sooner you can move on and start doing something more productive with your time.

You are a weak, lazy chump… or as you like to put it- a hargainer.

And you make me sick.

I graduated high school weighing all of 147 pounds at six feet tall. I was the epitome of a hardgainer. Eventually I got up to 231 pounds through proper training and eating and an undying dedication to achieving my goal.

I trained as hard as I could and ate when I didn’t want to, when it wasn’t convenient and when I wasn’t hungry. I went to sleep early on nights I wanted to be out drinking and partying. I did whatever I had to do to achieve my goals and refused to believe that my crappy genetics would hold me back. I never fell into the hardgainer mindset.

Somewhere along the path I came down with tuberculosis and nearly died. I spent a few weeks in the hospital and six months on bed rest. I was on medication for a year and when I returned to the gym could only bench press the bar.

But I didn’t let that stop me and picked up right where I left off.

Over my fourteen years in the fitness industry I have seen numerous people achieve the same kind of results time and time again. Many, far more impressive than mine. Many who all could be considered the classic hardgainer.

My client and friend, Mike Schwalb gained 100 pounds of muscle in the time he trained with me. I witnessed Mike force down many a meal and come in to train on nights when his friends were out having fun.

Another good friend, client and former training partner of mine named Todd Coker gained over 120 pounds during the time he trained with me, going from somewhere around 130 pounds to over 250.

My friend Jim Wendler has less than God like genetics and even had a serious disease which he overcame to go to squat 1000 pounds in competition and a body weight of over 280 pounds.

Jim’s teammate and friend Matt Rhodes went from 220 pounds at 6’4” to 313 pounds within the course of two years because of his incredible commitment to eating and training. I had dinner with Matt a few weeks ago and personally watched him force feed himself long after he was full. In fact we all laughed as the sweat dripped down his head while he choked down another bite of chicken. That’s dedication.

I could literally list dozens and dozens of examples of people I know personally who were once considered a classic hardgainer but went on to big time success in the weightroom, (let alone the thousands of people who overcame crappy genetics that I don’t know) but I think you get the point.

You know what those people all had in common?

Drive, desire, dedication and an iron will and commitment to excellence.

That had heart and they had balls.

They never succumbed to the hardgainer mindset.

And most importantly, they never made excuses.

Do you?

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more Hardgainer Mindset tips, check out Muscle Gaining Secrets.

You can read my review of this program here: Muscle Gaining Secrets Review