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Download and Read "Leaked Chapters" of Turbulence Training 31 Interval Training Workout Book-PDF by Craig Ballantyne | Definitely NOT a Review! --- Get The TRUTH and The FACTS About The Program Via …

Download and Read "Leaked Chapters" of Turbulence Training 31 Interval Training Workout Book-PDF by Craig Ballantyne | Definitely NOT a Review! --- Get The TRUTH and The FACTS About The Program Via This Document Before You Decide To Make A Purchase.

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  • 1. © CB Athletic Consulting, Inc. 2010 1www.TurbulenceTraining.com
  • 2. READ ME FIRST We apologize for the inconvenience, but due to the Terms Of Service of the PDF-hosting provider, we can only share theincomplete version of this manual. To get the full version PLUS other Turbulence Training manuals, please go directly to the download page below: TT Super Pack on 4Shared you must have an account to be able to download from 4Shared.com. if you dont have it yet... then create one, its free anyway. NOTE: if you like the product and get the results, please consider to support the products creator by making a purchase/donation to him/her when you have money. (but... thats up to you) To get the latest “free download” updates you can LIKE our Facebook Page or Follow us on Twitter
  • 3. Welcome from Craig Ballantyne & Turbulence Training…Hi! I’m Craig Ballantyne, a Certified Strength and Conditioning Specialist (CSCS), andauthor of too-many-articles-to-count in magazines such as Mens Health, Mens Fitness,Oxygen, Maximum Fitness, and Muscle and Fitness Hers.Welcome to the 31 Interval Training Workouts Manual. If you haven’t already done so,you are going to discover the fat burning magic of interval training. And even if you arean interval training veteran, I guarantee you’re going to find some amazing newworkouts, using all types of fun equipment (and NO equipment too, of course!).Now to be honest, there are more than just 31 workouts in this manual…but some ofthem are similar, so I wasn’t sure exactly how many to number as originals. But needlessto say, you’ll find this manual over-delivers on content, just like Interval Training over-delivers on fat loss. Get ready to burn belly fat and lose those love handles for good.Train safe. Stay strong. And have fun!Your friend and coach,Craig Ballantyne, CSCS, MS,Author, Turbulence TrainingPS – Don’t forget my other sites here…www.TransformationContest.com – Win up to $1000 just for losing belly fat!www.TTFatLoss.com – My blog with advanced training information to help men andwomen gain muscle and lose fat fast.www.TTMembers.com – Craig’s new Turbulence Training Membership site featuringa forum, exercise video clips, and access to every workout program, manual, and e-bookhe has ever written for his websites.© CB Athletic Consulting, Inc. 2010 2www.TurbulenceTraining.com
  • 4. Disclaimer:You must get your physician’s approval before beginning this exercise program.These recommendations are not medical guidelines but are for educational purposes only.You must consult your physician prior to starting this program or if you have any medicalcondition or injury that contraindicates physical activity. This program is designed forhealthy individuals 18 years and older only.The information in this report is meant to supplement, not replace, proper exercisetraining. All forms of exercise pose some inherent risks. The editors and publishersadvise readers to take full responsibility for their safety and know their limits. Beforepracticing the exercises in this book, be sure that your equipment is well-maintained, anddo not take risks beyond your level of experience, aptitude, training and fitness. Theexercises and dietary programs in this book are not intended as a substitute for anyexercise routine or treatment or dietary regimen that may have been prescribed by yourphysician.Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’tperform any exercise unless you have been shown the proper technique by a certifiedpersonal trainer or certified strength and conditioning specialist. Always ask forinstruction and assistance when lifting. Don’t perform any exercise without properinstruction. Always do a warm-up prior to strength training and interval training.See your physician before starting any exercise or nutrition program. If you are takingany medications, you must talk to your physician before starting any exercise program,including Turbulence Training. If you experience any lightheadedness, dizziness, orshortness of breath while exercising, stop the movement and consult a physician.You must have a complete physical examination if you are sedentary, if you have highcholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30years old. Please discuss all nutritional changes with your physician or a registereddietician. If your physician recommends that you don’t use Turbulence Training orinterval training, please follow your doctor’s orders.Copyright © 2003-2010 CB Athletic Consulting, Inc.© CB Athletic Consulting, Inc. 2010 3www.TurbulenceTraining.com
  • 5. Interval Training Success Stories From the TT Facebook Fanpage1) From Charles Hiller Jr"Interval training, has opened my mind up to a better way of getting in shape and loosingweight. I am spending much less time in the gym, and obtaining results that I neverthought possible - over 30 pounds in 6 weeks with TT. I have more energy, feel better,and no longer suffer bouts of depression. TT and intervals gave me back my life..."2) From Annette Hall"As an aerobics teacher since the age of 16, it has been extremely hard for me to acceptthat Intervals are the most effective fat burning method of training. However, I realisedafter reading on the TT site that if aerobics were effective I should have been as thin as astick and I wasnt! Since switching to intervals and TT workouts I have not only lost over28 pounds, I am fitter than I have ever been and am wondering why people bother withaerobics for fat loss!"3) From Joanna Taunton"I went to classes at the gym for years and years and after my second baby reallystruggled to get the weight off the classes gave me no success and I looked at the ladieswho I had seen doing the same classes for years hadn’t changed either so I startedresearching and found out about interval training (HIIT) and thought it sounded great as itwas proved effective and I could workout in nearly quarter of the time and it worked Ivery quickly lost 6 dress sizes and am now have a better body than before my kids I havegone on and helped some friends get the same results and am now finishing study tobecome a PT so I can show all the other mums how simple it can be to get a great bodywith interval training, clean eating and resistance training."***********************No matter what your fitness level, interval training is a leap in the right direction!To your success,Craig Ballantyne, CSCS, MSJoin the interval training discussion on the Turbulence Training FacebookFanpage here: www.TurbulenceTrainingFanpage.com© CB Athletic Consulting, Inc. 2010 4www.TurbulenceTraining.com
  • 6. 10 Tips to Train SAFE!It is very important for all of us to train conservatively and not overdo things.1) Dont do any exercise that you arent sure how to do. Always get personal instructionfrom a certified trainer.2) Dont do anything that hurts or "doesnt feel right". There are plenty of alternativeexercises for every movement. Just ask us on the Turbulence Training forum forsubstitutions at www.TTmembers.com.3) Whenever you start a NEW program, use lighter weights than normal, and only 1 setper exercise. You must expect extra soreness when starting a new program just becauseof the new exercises, so dont try to set world records in a new program right away.4) If you need extra recovery within the workout or between workouts, dont hesitate totake it. Safety first.5) Use a spotter if you are training with heavy weights. If you train alone at home, followmy recommendations in the manual and do NOT train to failure.6) Check your ego at the gym door and start with the easier alternative exercises ifappropriate, even if you have exercised in the past. The new exercises, and new style ofmovements will cause muscle soreness even from workouts you think "look easy".7) Do NOT do interval training more than 4 times per week. Even pro athletes dont playhard everyday, so why should we?8) Never skip a warm-up. Use the general bodyweight warm-ups and the specific warm-up sets in each TT workout.9) If you want to start TT but think you have an injury, get medical attention and have aprofessional therapist rehabilitate your injury before starting an exercise program.10) Check with your doctor before starting any new exercise or diet program. Alltogether now, "Safety first!"Bonus 11) If you decide to use running as your form of interval training, make sure youhave good running shoes, always do an extra thorough warm-up, and choose a saferunning surface (grass or trails rather than pavement/concrete). If you use a treadmill,please operate it safely.© CB Athletic Consulting, Inc. 2010 5www.TurbulenceTraining.com
  • 7. Everything You Need to Know About Interval Training ManualWhy interval training?Because long, slow, cardio is NOT the best way to lose fat. In fact, many successfultrainers know that interval training is far more effective for fat burning.You think I’m crazy, don’t you? Well, I’m not. I’m Canadian, and that certainly makesme a little different, but I’m not crazy, and not only am I going to prove that intervaltraining is the best way to burn fat, but I’m also going to give you over 31 different waysto do interval training (and most of them don’t require fancy equipment!).Let’s start by telling you a little story to give you a better perspective on why traditionalslow, boring cardio doesn’t work.We’ll need to go back in time…but not too far…we’re just going to revisit Vince andFlavia Del Monte’s wedding on June 25th, 2010. What a weekend! It was quite a party,and fitness experts John Romaniello and Joel Marion tried their best to prove that the bestcardio for fat loss is dancing.But I wasn’t convinced. Now a lot of people make another big mistake with cardio, andfunny enough, this conversation came up over and over again at the wedding. And this"theme" really makes me roll my eyes and shake my head.I cant remember how many times I heard someone say, "Oh, Im going to have to hit thegym extra hard on Monday to burn this off." But I find those comments to be ridiculous,because first, its not healthy thinking, and second, it is not accurate thinking.Here are a few wedding photos…Flavia & Vince Me with Isabel De Los Rios© CB Athletic Consulting, Inc. 2010 6www.TurbulenceTraining.com
  • 8. The crew at Joel Marion and John Romaniello’s wedding. Oh, wait...I mean Vinceand Flavia’s wedding!Now seriously, lets look at this idea of “burning off binges with cardio”.The wedding meal, beginning with the post-ceremony celebratory drink, right through tothe anti-pasta buffet, followed by the main dinner, and then dessert, PLUS the late nightsweets spread would EASILY result in over 2000 calories.And how long would it take you to burn that many calories doing your average cardioworkout?Youd need to do cardio for just a little less time than it would take you to run amarathon.So 3 hours for the fittest TT readers, 4-5 hours for the average TT reader, and more than6-8 hours for beginner TT readers.Does that sound like a "regular cardio session" to you?Heck no!So FORGET the "Im going to burn off this big meal with cardio" mentality.It is WRONG thinking.© CB Athletic Consulting, Inc. 2010 7www.TurbulenceTraining.com
  • 9. Plus, as Ive mentioned time and time again, research shows that regular cardio doesntreally help with fat loss. In fact…1) One study showed interval training was better than cardio at burning belly fat (and cutthe workout time in half) - more about interval training research in a second…2) A second study found that 300 hours of cardio per year helped men lose only 6 pounds(and women lost only 4 pounds). So thats about 50 hours of cardio per pound of weightlost - at BEST!(Reference: Obesity 15:1496-1512, 2007)3) A third study found SOME folks start eating MORE when they start a cardio program.These folks end up gaining weight on aerobics.(Reference: International Journal of Obesity 32: 177-184, 2008)So if long, slow, boring cardio doesnt work, whats left for to burn fat?Well first, I will acknowledge that high-intensity cardio seems to work better. In onestudy, subjects who burned 400 calories doing high-intensity cardio ended up losing fatwhile subjects who did only low-intensity cardio did not lose ANY fat at all!(Reference: Med Sci Sports Exerc. 2008 Oct 8. Effect of Exercise Training Intensity onAbdominal Visceral Fat and Body Composition.)But the best way, the fastest way, and the most enjoyable way to burn fat is with intervaltraining. And you’ll get dozens of workouts in this manual.In the meantime, FORGET about slow, boring cardio. It is a big waste of time for fatloss. Sure, its good for running marathons, but not for busy people who only have 2-3hours per week to burn fat.Now…The Case for Interval TrainingResearch on interval training for fat loss goes way back to the mid-1990’s, including thelandmark study conducted by Dr. Angelo Tremblay at Laval University in Quebec. Hisresearch found high-intensity interval training to be more effective for fat loss thancontinuous low-intensity “aerobic” training. In addition, a 2006 study out of Australiashowed similar results.Add into that my 11+ years of experience successfully training thousands of men andwomen with interval training, and I’m sure you’ll agree that short, burst interval trainingis the best way to burn belly fat. There’s simply no need to for cardio anymore.© CB Athletic Consulting, Inc. 2010 8www.TurbulenceTraining.com
  • 10. And interval training isn’t just superior for fat loss, but it might even replace cardio forgeneral fitness as well. You see, I completed my Master’s Degree in Exercise Physiologyat a school called McMaster University, and researchers there (such as Dr. Martin Gibala)are making world-wide headlines with their interval training studies."We have shown that interval training does not have to be all out in order to beeffective," says Professor Martin Gibala. "Doing 10 one-minute sprints on a standardstationary bike with about one minute of rest in between, three times a week, works aswell in improving muscle as many hours of conventional long-term biking lessstrenuously."Reference:http://www.sciencedaily.com/releases/2010/03/100311123639.htmThe short, intense workouts aided in weight loss, too, although Gibala hadn’t beenstudying that effect. “The rate of energy expenditure remains higher longer intorecovery” after brief, high-intensity exercise than after longer, easier workouts, Gibalasays. That means you might be able to ramp up your fat burning AFTER exercise byusing interval training…possibly giving you the MAGICAL boost in metabolism.Other researchers have found that similar, intense, brief sessions of exercise improvecardiac health, even among people with heart disease. For more information, check out:http://well.blogs.nytimes.com/2009/06/24/can-you-get-fit-in-six-minutes-a-week/But what exactly is interval training? How is it different from normal cardio?Interval training is a form of cardio training. It is very efficient and effective, and can beused by fit people to help them lose fat faster.Interval training is simply alternating periods of hard exercise followed by period ofeasier exercise. An example would be fast walking for 30 seconds followed by a slowerwalking for 90 seconds. Interval training is also very common in spin classes where youincrease the cycling intensity for 30 seconds and then slow down for a minute or longer.And in this manual, you’re going to get dozens of ways to use interval training and othershort, burst workouts to replace traditional cardio (including workouts that you can dowithout any equipment – so you can do them anytime, anywhere).But first, a little bit of a insider’s look into the powerful effects that interval training willhave on boosting your health and fat loss.© CB Athletic Consulting, Inc. 2010 9www.TurbulenceTraining.com
  • 11. The Secrets of Interval TrainingSo I’m sure you’re wondering, how could a short interval training workout give you thesame kind of fitness – and even better fat loss results – than LONGER cardio workouts?How does that make sense? After all, you WILL burn more calories doing longer cardioworkouts…this point really makes folks scratch their heads. Let’s focus on fitness first…When most folks think of endurance, they always put an emphasis on the role of the heartand lungs. “That athlete must have a strong heart”, they might say. But there’s more tofitness than just your ol’ ticker. In fact, there are two components. First, the heart andlungs comprise the central system which is in charge of delivering oxygen to muscles.But there’s also a powerful SECOND system involved in cardiovascular fitness, and thatis known as the peripheral system. This involves your muscle’s ability to suck up oxygenfrom the blood and use it within your muscle fibers to create the energy reactionspowering your performance. So again, you have:Central Factors – Heart, lungs, oxygen deliveryPeripheral Factors – Muscles, oxygen extraction, oxygen utilizationWith long cardio workouts, the biggest benefits occur in boosting your heart’s ability todeliver oxygen. But with short, burst interval training, the biggest changes in your bodyoccur in your muscle’s power to suck up and use oxygen. As a result, you can build yourfitness two ways…and both work well.And then to make it even slightly more confusing, you can even use longer “Aerobic”intervals to work on both the central and peripheral factors at the same time. More aboutthat type of training in a bit…By the way, I just want to make one quick note about the power of SPORT-SPECIFICinterval training. My mentors and Master’s supervisors, Drs. Duncan MacDougall andDigby Sale from McMaster University, first wrote about the power of sport-specificinterval training back in 1982!And they wrote about a very, very important topic that all athletes and coaches need tounderstand.How I Discovered Interval TrainingI’ve tried every high intensity interval training (HIIT) program imaginable…I’ve evenused every piece of equipment (from cardio machines to kettlebells, from medicine ballsto farmer walks)…© CB Athletic Consulting, Inc. 2010 10www.TurbulenceTraining.com
  • 12. And I’ve trained thousands of men and women with high-intensity interval training andbeginner interval training for every type of goal, from fat loss to marathons, and frombodybuilding to basketball, and I’ve found almost every interval training program worksas well as the next.I still remember when it first “clicked” with me that interval training was an incredibleway to burn belly fat. I was a graduate student at McMaster University in Hamilton,Ontario, Canada, working on a study about androstenedione (the hormone supplementused by slugger Mark McGwire).At the end of each workday, I changed from mild-mannered graduate student, “CraigoryBallantyne”, into hardcore University Strength Coach, “Craig ‘The Hammer’Ballantyne”.(Check out this photo from 1998! It was my “graduate student ID” photo.)Around 4pm, I’d meet a bunch of athletes out on the “back 40″ for speed training orintense interval training. I put those those guys & girls through some tough workouts, andI was right there beside them, training as hard as they were.We started around this time of year, mid- to late-March, and kept going for 6 weeks untilthey all had too many exams to study for, or until they were done school for the year.Now you might think 6 weeks isn’t enough time to get you in shape for any sport, butresearch agrees with me. In fact, in one study that I reviewed on my websitewaaaaaaaaaaay back in 2001 about sport specific interval training showed that 18sessions of sport specific movement reduced injury in NHL players.But I’m getting off-topic…back to fat loss interval training. In those 6 weeks, theathletes got into “mid-season” condition, and used hard intensity interval training burnedoff their belly fat that they had built up during the off-season from sports and during thein-season of beer drinking (as almost every Canadian University student does).These guys and gals were shocked at how fast they lost stomach fat, and heck, even I wastoo, because up until that time there was really only one fat loss interval training study inthe research journals, and no trainer was talking about interval training on the Internet.© CB Athletic Consulting, Inc. 2010 11www.TurbulenceTraining.com
  • 13. So I stumbled across this secret fat burning workout method quite by accident, althoughit’s still amazing that today, over 11 years later, I’d guess only 5% of the general fitnesspopulation has even heard of interval training and how it can burn belly fat. It’s amazinghow much long, slow cardio propaganda we still have to fight against.But lately I’ve also noticed a “dark side” to interval training. Too many people think thatif “some” interval training is good, then MORE must be better, right? And the answer ofcourse is, “yes and no”.You only need to do 3 sessions of interval training per week, and the sessions justneed to be short and focused on quality interval training. That’s how the fat lossinterval training research studies are structured.If you do 45 minutes of interval training, you are sacrificing quality for quantity, and thattype of interval training is best left to marathon runners.Even with soccer players, the longest interval training program I would use is 4 intervalsof 4 minutes, with 3 minutes of recovery between intervals (for a total of 25 minutes –plus a few minutes warm-up and cool-down).You simply do NOT need to do 45 minutes of interval training in order to lose fat. Afterall, folks doing those 4 minute interval training sessions (20 seconds hard followed by 10seconds rest, repeated 8 times) do pretty darn well in the fat burning category, so whyspend 1125% more time exercising when you don’t have to?We all know, or SHOULD all know by now that diet is the most important aspect of fatloss AND “you can’t out-train a bad diet”, so again, the amount of exercise we need tolose fat is a lot less than what most people think.I’m still partial to my original fat loss programs that used 30-60 second intervals followedby 60 seconds of rest, repeated 6 times. Those tend to work well on machines (wheremost people do intervals) and they give great results, and they are over relatively quickly(less than 20 minutes total exercise time).However, even this old dog needs to learn a few tricks and I’m pushing the envelope tosee how LITTLE interval training exercise is need ed to help you burn belly fat. Solook for lots of new “in house” interval training experiments to take place in theTurbulence Training world.Keep your eye out for more creative interval programs that follow the #2 rule for fat lossprograms:The best program is the one that gets you the MOST fat loss results in the least amount ofexercise time with minimal or NO equipment. I’ll show you how with bodyweight cardio.© CB Athletic Consulting, Inc. 2010 12www.TurbulenceTraining.com
  • 14. The Science of Interval Training for Fat LossRemember the scene in Pulp Fiction where John Travolta jams the needle into UmaThurmon’s heart after her drug overdose? That needle was filled with adrenaline to kick-start her heart…and adrenaline is also the hormone that runs through your veins whenyou rocket down the descent of your favorite roller coaster.In the world of science, adrenaline is better known as “epinephrine”. Epinephrine is oneof several hormones that belong in the larger category known as catecholamines.Catecholamines are the “flight or fight” hormones released into the blood from youradrenal glands in response to stress. And good old caffeine is another stimulus forincreasing catecholamines.But what does all this science gobbledygook have to do with losing belly fat?Well, if you believe Professor Steve Boutcher, an Australian researcher, INCREASINGADRENALINE is the key to losing belly fat.Before we get into that, let me first introduce you to Professor Boutcher. He is Head ofthe Health and Exercise Science program in the School of Medical Sciences at theUniversity of New South Wales in beautiful Australia. And more importantly, he was oneof the Australian researchers involved in a landmark interval training study publishedback in 2007 that compared super-short intervals against long cardio for fat loss.In this study, 45 obese Australian women were separated into one of two groups.Group A performed three 20-minute interval training workouts per week using a specialbike that allowed them to perform an 8-second interval followed by 12 seconds ofrecovery (light cycling). This was repeated over and over for the 20 minute workout.Group B performed 40 minutes of slow, steady-state cardio three times per week. Pleasenote that this group exercised TWICE as long as the interval training group.It’s also important to note that NO changes were made to their diet. As you know, I’vealways said that you can’t out-exercise a bad diet, and if these women were obese, I thinkyou’d agree that they had a bad diet, right? So if they had a bad diet, we shouldn’t expectany results in either group.In fact, one subject was quoted as saying, "My diet was pretty bad back then, with lots ofsweets, lots of junk food. So just eating the same things, doughnuts and sugar — it wasawful," says Louise.Reference:http://health.ninemsn.com.au/whatsgoodforyou/theshow/694660/a-weight-loss-revolution© CB Athletic Consulting, Inc. 2010 13www.TurbulenceTraining.com
  • 15. And yet by the end of this study, interval training helped Louise burn 8kg of fat in just 15weeks – WITHOUT changing her diet. Perhaps it IS POSSIBLE for you to out-train abad diet with this unique form of interval training?But after 15 weeks, what happened?Well, quite frankly, the results were remarkable. Despite continuing with their bad diet,Group A – the interval training group – lost a significant amount of belly fat, leg fat, andbutt fat. However, the steady cardio women – Group B – didn’t lose fat at all (onesubject even gained 2.2 pounds after 15 weeks of slow cardio).***********************************************************************Here’s how Professor Boutcher explained the results…“The group which did around eight seconds of sprinting on a bike, followed by 12seconds of exercising lightly for twenty minutes, lost three times as much fat as otherwomen, who exercised at a continuous, regular pace for 40 minutes,” said Boutcher.“Intermittent sprinting produces high levels of chemical compounds calledcatecholamines, which allow more fat to be burned from under the skin and within theexercising muscles. The resulting increase in fat oxidation drives the greater weight loss.”“This maybe unique to this type of exercise,” said Professor Boutcher. “We know it isvery difficult to ‘spot reduce’ troublesome fat areas. When you do regular exercise, youtend to lose fat everywhere and you tend to look emaciated. Our results are unusual butwere consistent across the women who performed the sprinting exercise.”***********************************************************************Very impressive results.And here’s where the ADRENALINE kicks in, so to speak. According to Dr. Boutcher,the fat loss can be explained by the release of adrenaline in the interval training condition.One of the functions of adrenaline is to break down fat stores and burn them.Now what he doesn’t mention – at least in any of the articles that I’ve read – is thatadrenaline can also DECREASE appetite. Knowing that, it’s easy to see how intervaltraining and adrenaline will have a two-pronged affect on your fat loss.First, it will help you burn fat faster than cardio. And second, it will help you decreaseyour calorie intake. PLUS, other research has shown that a steady-state cardio programactually causes some folks to eat MORE and gain weight (International Journal ofObesity 32: 177-184, 2008).© CB Athletic Consulting, Inc. 2010 14www.TurbulenceTraining.com
  • 16. Now I’ll be completely honest, no one knows EXACTLY why interval training works sowell for fat loss and why slow cardio fails, but as Dr. Boutcher says, adrenaline might beone reason that "high intensity intermittent exercise may result in greater fat loss in theabdomen". Or in plain English, why interval training helps you lose belly fat.But there’s one twist left in this story, and it goes back to the unique 8-second on, 12-seconds off interval training system used in this study.Why did the researchers choose this unique method?To figure this out, we have to go back in time to 2004, when Dr. Boutcher and his grouppresented another research study on interval training. This one however, didn’t look at fatloss, but instead compared long intervals against short intervals.The study was called, “Oxygen uptake response to high intensity intermittent cycleexercise” and was presented at the prestigious American College of Sports Medicine(Trapp, G., Boutcher, Y. N., & Boutcher, S. H. Oxygen uptake response to highintensity intermittent cycle exercise. Medicine and Science in Sports and Exercise,36(5), Supplement abstract 1900, 2004).In this small scale study, young women did two different training sessions.Test 1: 20 minutes of short high intermittent intensity exercise (8-s sprint, 12-s recovery)Test 2: 20 minutes of long high intermittent intensity exercise (24-s sprint, 36-s recovery)What the researchers found was quite surprising. The first test, where the women did the8-second sprint intervals, resulted in greater oxygen uptake and greater energyexpenditure than the 24-second sprint.That’s not just surprising, that’s shocking.Professor Boutcher’s study suggests that we might get better results if we use shorterinterval training periods than what most trainers in the world are using.But 8 seconds of sprinting, isn’t that impossible for the average person?Not according to Boutcher, who says, "If you do it much longer, 20 seconds, its verypainful. Normal people wont stick to it. If you do it much shorter, two to three seconds,you dont seem to get the same benefits. So by trial and error and prior research weveestablished what seems optimal for most people at least on the bike — eight secondssprint, 12 seconds recovery.”© CB Athletic Consulting, Inc. 2010 15www.TurbulenceTraining.com
  • 17. So HOW do we apply this to interval training for fat loss?Practically speaking, Boutcher says the best way to do the 20-minutes of 8s-12s intervalsis by using a spinning bike. He also says a rowing machine will work. And personallyexperience shows me that you can do this with shuttle sprints – another way to boostinterval training effectiveness.However, it’s next to impossible – and dangerous - to do try and replicate the 8 secondsof sprinting and 12 seconds of recovery on a treadmill. So that’s ruled out. But again, aspinning bike, where you can adjust the tension, could work just fine.Boutcher is also optimistic that this program can be done by all ages and fitnesslevels, saying…“The eight-second sprint is doable by all the groups weve looked at - old people, youknow, overweight people. Everybody, so far, weve tested has been able to do it. And inthe 20-minute bout, the actual heart exercise is only eight minutes. So its not actually thatmuch exercise.”Reference:http://www.npr.org/templates/transcript/transcript.php?storyId=112069354And of course, the standard rules apply:See your physician before starting any exercise or nutrition program. You must have acomplete physical examination if you are sedentary, if you have high cholesterol, highblood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Pleasediscuss all nutritional changes with your physician or a registered dietician.Interval Training 101Let’s start with the basics…Interval training is a better way to burn fat than long, slow cardio. In an interval trainingworkout, you’ll do short intervals of hard exercise alternated with short intervals of easyexercise. And yes, even beginners can do interval training.In each interval training workout, you’ll be asked to exercise at a specific intensity. Hereare the guidelines for judging your intensity.© CB Athletic Consulting, Inc. 2010 16www.TurbulenceTraining.com
  • 18. (NOTE: It is difficult to estimate what your heart rate will be a given intensity. That iswhy we do not rely on heart rate monitors for this type of workout.)Level 1/10 – Standing still at restLevel 3/10 – Recovery level – I.e. walking at a slow paceLevel 6/10 – Regular long, slow cardio paceLevel 7/10 – Beginner Interval IntensityLevel 8/10 – Intermediate Interval IntensityLevel 9/10 – Advanced Interval IntensityLevel 10/10 – Running for your life! (No need to do intervals at this pace, ever!)Here’s a real-life example of a beginner workout program.Let’s say a beginner exerciser regularly walks at 3.5 mph on the treadmill for 30 minutes.That means they are exercising at a 6/10 level of intensity when they are 3.5 mph.In order to beginner interval training at 7/10 intensity, they must increase the speed orincline of the treadmill. I recommend that you do NOT increase the incline of thetreadmill beyond a 2% grade because that can quickly lead to tight calves.Instead, you should increase the treadmill speed. In this case, our beginner exerciser willdo interval training at about 3.8 mph. Each interval only lasts 30-60 seconds.You might need to go through a brief “trial and error” period in order to find the rightintensity level for your interval training. However, always be CONSERVATIVE and donot exercise beyond your capacity. Train hard but SAFE.There are many ways to do interval training. If your knees are too sore for the treadmill,there is always the bike or swimming or rowing (or even the elliptical machine). You caneven use Kettlebell Swings, Dumbbell Swings, Bodyweight Circuits, or running in place.I guarantee you will burn fat, get fit, and improve your health with interval training, andquite possibly never have to do regular cardio again.Intervals can be done a maximum of 4 times per week. Again, a beginner will feel likethey can do more, but only because they less likely to be able to work at a high-intensity.A fit person will experience much more fatigue from interval training and will have abetter understanding of why only 4 hard workouts can be done per week. Make sure youhave one full day off per week from all intense exercise.Within a workout, with each interval, your performance will drop off and you will getdiminishing returns for your efforts. Focus on quality training, not quantity.© CB Athletic Consulting, Inc. 2010 17www.TurbulenceTraining.com
  • 19. Beginners will feel as though they can do more intervals simply because they are not ableto exercise at a high-intensity level (even though they think they are working at a highintensity level). The more advanced your fitness, the more intense your workouts. And ifyou are advanced, you will know what it is like to truly perform 6 intense intervals.This is very similar to resistance training. The stronger and more advanced someone is,the more difficult it will be for this person to do repeated sets at a high intensity – sincethey can use more of their muscle fibers and make the exercise significantly more intensethan a beginner who uses the same relative intensity.As for improving, focus on increasing the intensity of the intervals. As you get fit, theonce relatively hard interval will soon be an easy interval. Therefore, you will just needto increase the intensity by running faster, cycling against more resistance, etc.You can reduce the rest periods, but that sacrifices intensity, and the key to success is thework interval intensity. Don’t sacrifice work intensity by reducing the rest interval toomuch. We might also increase the duration or number of work intervals, but we don’t doany more than 6 intervals in a workout.For maximum results, treadmill sprinting is one of the best. However, the treadmill hasseveral logistical problems (i.e. changing speeds, possibility of falling off) and sprintinghas a greater risk of injury (due to the high velocity nature of the movement). For peoplewith knee problems or shin splints, it is wise to avoid the treadmill.Therefore, I prefer stationary cycling against a heavy resistance (allowing for 80-100RPM to be achieved during the work interval). This provides the optimal combination ofintensity and safety. All other machines and methods are generally accepted, however ifyou find you are NOT getting results, than your interval training method should be re-evaluated and perhaps you should experiment with another option.I recommend intervals on the bike as a conservative approach. There is no fear of amisstep or falling off the bike...but at high interval speeds, one could do so on thetreadmill. We have found the bike to be incredibly effective for interval training. Theother point is that outside sprinting demands an extensive warm-up in order to avoidhamstring strain. And often, people neglect a proper warm-up. However, running is agreat way to do intervals as long as you prepare properly.Increasing the resistance is the only way to go – it gets better results. It may also be easieron the knees. I’m not a big fan of spinning at very high pedal rates and I believe it maycontribute to cycling related overuse injuries. The bike is preferred for several reasonsincluding that I find it more effective than Elliptical or Crosstrainer machines, but withless risk of injury compared to sprinting. The bottom line is that you can get a greatworkout with any machine, as long as you exercise according to the recommendedintensity in the interval training section.© CB Athletic Consulting, Inc. 2010 18www.TurbulenceTraining.com
  • 20. The effectiveness of interval training has nothing to do with a specific heart rate. Thereare a lot of ways to get your heart rate up (think stressful situations), but that doesntmean you are burning fat just because your heart rate is elevated. The “target zone” is oneof the most misdirected fitness beliefs. Remember that your intervals will be performed atan intensity that you couldn’t maintain for long periods of time.The relative intensity and a specific heart rate don’t match up. In fact, we’d probably getvery close to our maximum heart rate by sprinting at an 8/10 intensity for 30 seconds,even on a stationary cycle.For beginners, this 8/10 subjective intensity level may correspond to a fast walk, and thatmight not get them anywhere near their maximum heart rate. On the other hand, a fastwalk can get some people to their maximum heart rate. But remember that this type oftraining is not about your heart rate, it’s about effort. You have to put aside your pre-conceived notion of cardio training.If you dont feel comfortable training at an 8/10 intensity, or if for health reasons youshouldnt be training at that intensity, then dont push it. You should only be performingTurbulence Training if you have your physician’s approval to perform strenuous exercise.Once you have received your doctor’s approval, just do what you can in the time span forthe first workout, and improve each session. Turbulence Training allows you to adjust theprogram individually, as you should with all workouts. That’s why an 8/10 intensity willbe different for you when compared to other readers.You shouldn’t be able to do interval training every day. If you can do interval training sixtimes a week then you’re not busting your butt hard enough in the interval training in thefirst place. As I always like to say, look at the playoffs in any sport. Those are proathletes and even they’re not playing six days a week. They’re taking a day off. So ifpro athletes take a day off, why can’t you take a day off?I really think the problem is that most people still aren’t getting the hang of the intervalintensity. Folks are so used to doing long, slow cardio workouts and they think they haveto have their heart rate elevated at a certain beats per minute level ALL the time.And because of that mindset, they never end up doing a proper recovery interval or goinghard enough in the work interval. So the thing most folks need to do is not do intervalslonger or more frequently, but instead do them with more quality. Get rid of thatmarathon mentality. Just say NO to cardio.This also goes for those people who are telling me they’re doing intervals for 45 minutes.What type of interval training are you doing 45 minutes? You can do aerobic intervalsfor 45 minutes. That’s fine. I understand that. That’s what a marathon runner needs to do.But that’s not needed for a fat loss program.© CB Athletic Consulting, Inc. 2010 19www.TurbulenceTraining.com
  • 21. Fat loss intervals don’t need to be done for 45 minutes. If you’re doing the short, intense,sprint interval type training I have no idea how you could possibly do an interval workoutfor 45 minutes. You’re probably really doing cardio for the last 15 of it and you may aswell shut it down and go do something else and recover.By OVER-doing intervals a lot you end up with the exactly problem that we’re trying toget away from with the cardio stuff, which is the over use injury risk. Do intervals nomore than three or four times per week if you’re going to use them.In the most recent belly fat burning interval training study, the one from Australia, thewomen did only three 20-minute interval training sessions per week. That’s it. Not 6 daysper week. Not 45 minutes per session. Not “cardio”.So stick to quality intervals.You could also consider completely ditching the machines for interval training andgetting outside as much as possible to do your intervals, even if you have to brave someelements. But always train safe, of course!To your success,Craig Ballantyne, CSCS, MSCreator, The Turbulence Training System© CB Athletic Consulting, Inc. 2010 20www.TurbulenceTraining.com
  • 22. Turbulence Training Interval Workout GuidelinesDisclaimer: See your physician before starting any exercise or nutrition program. You must have acomplete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, ordiabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes withyour physician or a registered dietician.• Train with interval training no more than 4 days per week.• Do 30 minutes of low-intensity exercise on off-days, but don’t let this workout impair your recovery or limit your performance real workouts.• No matter what your fitness level, you must drop down to a 3/10 intensity level between work intervals.• Start every workout with this warm-up circuit.Bodyweight Warm-up Circuit• Go through the circuit TWICE using a 2-0-1 tempo for each exercise.• Rest 30 seconds between warm-up circuits.1) Bodyweight Squat – 10 reps2) Duck Under – 6 reps per side3) Prisoner Lunge – 6 reps per side4) Spiderman Climb – 6 reps per side5) Leg Swing – 15 reps per side6) Stick-up – 10 reps7) Close-grip Pushups – 10 reps8) Psoas Stretch – 20 second hold per side© CB Athletic Consulting, Inc. 2010 21www.TurbulenceTraining.com
  • 23. 31 Interval Training WorkoutsSection #1 – Treadmill & Machine Interval TrainingIf you go into any regular commercial gym these days, you’ll dozens of men and womenslogging it out on the cardio machines at a slow pace. And if you go back in 3 months oreven 6 months later, you’ll see the same people doing the same thing – WITHOUT anychanges in their body.Slow boring cardio just doesn’t work. But let’s not rush to judge the “cardio machines”too quickly. They are still useful…just as long as you don’t use them for traditionalcardio workouts.The best machine you’ll commonly find in a gym is of course, the treadmill. Thestationary bike is also effective. In fact, for most beginners and intermediate fitness levelclients, I prefer the bike because there is less risk of injury (due to falls or pulledmuscles). Plus, the fat burning interval training study done in Australia was performedusing a bike. So don’t worry if you can’t use a treadmill, the bike works great.I haven’t used the rowing machine with any clients in person, although many TT readershave written in to say the rowing machine works well for intervals. On the other hand,I’ve been less than impressed by the results that the elliptical training machine provideswhen it comes to interval training. In fact, I suggest avoiding the elliptical machine unlessyou have no other option.One major downfall with machine interval training is difficulty in adjusting the resistanceor speed of the machine. That’s why you can’t do Tabata interval training on a machine,or even the 24-36 Adrenaline program. At best, you’ll be able to do the 36-54 protocolI’m about to share with you.Also, when doing interval training on the bike or elliptical, you want to increase theresistance on the machine rather than by pedaling at a low resistance and really highRPM. High RPM “spinning”, as you’ll commonly see done in spinning classes, isprobably really, really bad for your hips and low back. Avoid it, and keep the resistanceup to increase intensity.The Machine WorkoutsWorkout #1 – The Introductory 30-90 Interval ProgramStarting with 30 second intervals paired with 90 seconds of recovery is a great way tointroduce people to interval training. This gives a 1:3 work-to-rest interval ratio, and willgive you plenty of time to recover between work intervals. However, it is also a goodmethod of early-off season conditioning for advanced athletes (including soccer, hockey,and basketball players).© CB Athletic Consulting, Inc. 2010 22www.TurbulenceTraining.com
  • 24. You can use this workout on any cardio machine in your gym (of course, you can alsouse it with hill sprints, jump rope, kettlebell swings, etc.). It’s simple, versatile, and easyto understand. And don’t forget, no matter what your fitness level, you must drop downto a 3/10 intensity level between work intervals.Beginner 30-90 Interval Program• Warm-up for 5 minutes using the same mode of exercise you will use for intervals (i.e. if you choose to run for intervals, make sure you warm-up with running, progressing from light to more intense exercise).• Exercise for 30 seconds at a “slightly harder than normal cardio” pace (at a subjective 7/10 level of effort).• NOTE: You would consider normal cardio to be a 6/10 intensity level, and “running for your life” as a 10/10 intensity level.• Follow that with “active rest” for 90 seconds by exercising at a very slow pace (at a subjective 3/10 level of effort).• Repeat for a total of 4 intervals.• Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.Advanced 30-90 Interval Program• Warm-up for 5 minutes using the same mode of exercise you will use for intervals (i.e. if you choose to run for intervals, make sure you warm-up with running, progressing from light to more intense exercise).• Exercise for 30 seconds at a “very hard” pace (at a subjective 9/10 level of effort).• NOTE: You would consider normal cardio to be a 6/10 intensity level, and “running for your life” as a 10/10 intensity level.• Follow that with “active rest” for 90 seconds by exercising at a very slow pace (at a subjective 3/10 level of effort).• Repeat for a total of 6-8 intervals.• Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.Once you are able to perform a very hard interval and achieve complete recovery in lessthan 90 seconds, you can move on to doing the Elite 30-60 Interval Training Program (30seconds of sprinting and 60 seconds of recovery). The only problem here is that eliteathletes will probably be able to run FASTER than the treadmill allows, so you’llprobably have to take this workout outside for shuttle sprints or hill sprints.© CB Athletic Consulting, Inc. 2010 23www.TurbulenceTraining.com
  • 25. Workout #2 – 60-Second IntervalsNothing shocking here, we’re just going to increase the length of the work interval to 60seconds. You can do this with a 60-second or 90-second recovery period, depending onyour fitness. For fat loss, doing six 60-60 intervals (60 seconds of work followed by 60seconds of rest) is one of the simplest interval training workouts you can do. And theywork great. You might be able to get faster results with a more complex method ofinterval training, but when explaining intervals to someone for the first time, this is aboutas straightforward as it gets. Here’s a simple chart that takes you through a 20-minute fatburning interval workout. Minute by Minute Type Intensity Level Notes 1 Warm up 3 out of 10 2 Warm up 3 out of 10 3 Warm up 3 out of 10 4 Warm up 5 out of 10 5 Hard 8 out of 10 6 Easy 3 out of 10 7 Hard 8 out of 10 8 Easy 3 out of 10 9 Hard 8 out of 10 10 Easy 3 out of 10 11 Hard 8 out of 10 12 Easy 3 out of 10 13 Hard 8 out of 10 14 Easy 3 out of 10 15 Hard 8 out of 10 16-20 Cool Down 3 out of 10© CB Athletic Consulting, Inc. 2010 24www.TurbulenceTraining.com