KieFit Journal June 2010
Get Out of the Gym and
6 Outdoor Strength Training
Muscle Building In A Rush
(Workout Program For Building Muscle)
Cardio is NOT the Key to Fat Loss
ISSUE: Feel good with a sexy body!
GET OUT OF THE GYM Hello KieFit Jorunal Fans,
AND GET OUTSIDE
It's June 2010 and here is the new edition of KieFit Journal. Your
free online publication about workout-, muscle building - and fat
6 OUTDOOR STRENGTH 4 burnining -tips.
Get out into the shining sun and do your workout!
WAVE GOODBYE TO 6 Did you know that there are many exercises that you can do out-
FLABBY ARMS ...
Read here at page 3 a helpful article about sports and exer-
cises you can do outside.
More effective workout instructions: Read them here on
page 4 and 5.
Find further training and more helpful articles to do your work-
out the right way to achieve your goals, on page 6 and 7.
VIDEO: MUSCLE Tom Vento’s report: Top 10 list foods that burn fat, on page
BUILDING IN A RUSH -
WEEK 3 6
8 and 9. Tom Venuto is a natural bodybuilder, certified strength
and conditioning specialist (CSCS) and a certified personal
HOW TO GET A SIX-PACK 7- trainer (CPT)
- THE WRONG WAY!
Well, enjoy reading!
FOODS THAT BURN FAT: -
THE TOP 10 LISTS
9 P.S. Archive Of Past Kiefit Journal Issues
CARDIO IS NOT THE KEY 0
TO FAT LOSS
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GET OUTSIDE Seite 3
Get Out of the Gym and Get Outside
by Cody Figgins of Ultimate Fitness Gear
Every day, millions of North Americans head fresh air. Yoga workouts
to the gym to get their workouts, which after aare really nice when you
while can get pretty boring, even for the most do them outside, and
devoted exerciser. you can do all sorts of
other exercises. If you
You are probably thinking that about the only have a pool, you can
exercises you can do outdoors are running or always go for a swim, or
biking. But, did you know that there are very even do aquasize.
few exercises that you can do indoors that
you can’t do outdoors? No matter what type of
exercise you do, when
And, when you are outdoors, you get to enjoy you do bit outdoors, you
the sights and sounds around you, which are will enjoy it more, and
constantly changing, unlike the same old bor- be apt to do it more of-
ing gym. ten, so you’ll soon be in
The following are some of the fun exercises
you can do outdoors, which is not only more
fun, but a great way to get some fresh air and
really enjoy yourself: Article written by Cody Figgins of Ultimate Fitness Gear, your top source for
the Shaun T Insanity Workout.
Join a team. There are all kinds of outdoor
sports that will provide you with plenty of ex- Ready to get in shape?
ercise. And, you will be doing warm-ups be-
fore games and practices, so you will really
be getting a total body workout.
Some sports that will give you a really great
workout include tennis, soccer, basketball
(outdoor courts, obviously), football, and even
baseball, to a lesser extent.
Take a hike! Do what people have been tell-
ing you for years (just kidding). But seriously,
instead of going for a walk around the block,
or jogging, why not go hiking? This is a really
great way to get exercise, especially if you
choose rough, hilly terrain for your hikes.
You will be using muscles you would not use
if you were just walking, or even running, and What's Good About a Fat-Loss Program
because there is so much to look at Where You Finish At the Same Weight You
(remember to bring a camera along), it won’t Started?
even seem like exercise.
That's easy... when you gain pounds of mus-
Go for a swim. For most of us, outdoor swim- cle while you're losing pounds of fat!
ming can only be a seasonal form of exercise,
but, as long as the weather is nice, don’t Under the right training and nutritional condi-
bother with a chlorinated health club pool. tions, your body has the capability of actu-
ally building muscle while burning tremen-
Swimming will work every muscle in your dous amounts of fat. In fact, under these con-
body, so it is an excellent total workout. And if ditions, your body can actually use your
you want to make your workout even more own bodyfat to provide the energy for build-
intense, swim in a river, against the current. ing that muscle, practically DOUBLING the
speed of fat loss!
Enjoy your back yard. If you prefer to work
out in private, you can take your exercising to Want to learn how to do it?
your back yard, and enjoy your workout in the
Click this link RIGHT NOW! HERE!
OUTDOOR EXERCISES Seite 4
6 Outdoor Strength Training Exercises
By Selene Yeager - Prevention
Long, sun-filled days mean saying so long to This buddy push-up works more muscles
a stuffy gym and hello to biking, swimming, than the solo kind. As a result, you have to
and outdoor exercise. That's great for cardio- really tighten your abs and buttocks muscles
vascular fitness, but without resistance to keep your body straight.
Assume the push-up position with hands
directly beneath shoulders and back
straight. Have your partner squat down
using good form (back straight, knees
behind toes) and lift your legs as though
holding a wheelbarrow. As she picks
you up, tighten your glutes and abs to
prevent your body from drooping. When
you are steady, bend your elbows and
lower your chest until your upper arms
are parallel to the ground. Hold for a
second, then push back up.
Tree Limb Pull-Up (strengthens upper
back, biceps, and shoulders)
Pull-ups are tough. But with a partner,
training, muscle tone can vanish like ice even women with Olive Oyl arms can get the
cubes in July. "People think they can build benefits of this great upper-body move.
muscle only in a gym," says Tina Vindum of
Outdoor Action Fitness in Mill Valley, CA. Grasp a tree branch (or a monkey bar) with
"But it's easy and more fun to do it outside."hands shoulder-width apart, palms facing
What's more, you may get faster results. you. Bend your knees and cross your an-
Research shows that taking your workout kles, so you're hanging. Have your buddy
outdoors can rev up the intensity without grasp your shins
making it feel harder. just below your
knees. With your
For even more oomph, grab a friend. The head back
partner moves in this workout are more chal- slightly, squeeze
lenging, so you'll firm up in no time. your shoulder
For a safe, effective buddy workout, talk a blades down and
lot. Can't complete a full set? Say so. Too back while bend-
easy? Ask your partner to provide more re- ing your
sistance. Do two sets of 8 to 12 reps of each elbows to pull
move, unless otherwise noted. Always warm your chest toward
up with 5 to 10 minutes of walking, and the branch. As
stretch afterward. you pull, have
Wheelbarrow Push-Up (tones chest, your buddy lift as
shoulders, triceps, glutes, and abs) much as
accomplish the move. Hold for a second,
then slowly lower.
OUTDOOR EXERCISES Seite 5
6 Outdoor Strength Training Exercises
By Selene Yeager - http://www.active.com/fitness/Articles - continued -
parallel to the ground. Contract your ab mus-
cles and lift your head and shoulders off the
ground as far as comfortably possible. As you
lift, pull your right knee toward your chest,
extend your left leg, and twist your torso to
bring your left elbow toward your right knee.
(Your partner should do the same, so you are
moving in sync and pressing against each
other's soles at all times.) Hold for a second,
then lower and repeat to the opposite side;
that's one rep.
Partner Row (strengthens upper back)
You'll get an upper-back workout while your
partner works her torso muscles.
Dip and Curl (shapes triceps, thighs, and Have your partner assume a plank position,
abs) balancing on forearms and balls of feet. Using
good form (back straight, knees behind toes),
This challenging move feels easier with a
squat down and pick up her legs. Leaning
friend doing it beside you.
forward from your hips, bend your knees
Sit on the edge of a park bench. Grasp the slightly, and extend your arms down at your
bench at your sides. Inch yourself off the
sides. This is the start position. Keeping your
bench, keeping your behind as close to it as back straight, abs tight, and elbows close to
possible, and walk your feet out, so your your body, squeeze your shoulder blades to-
knees are directly over your ankles. Extend
gether and pull your elbows straight back,
your right leg, and rest your right heel on the lifting your partner's body up. Your partner
ground, with foot flexed. should contract her torso and lower-body
muscles to stay straight. As you lift her, she
Bend your elbows straight back and lower should pivot from her shoulders, not her back
yourself while simultaneously contracting your or hips. Hold for a second and then slowly
abs and pulling your right knee toward your extend your arms back down.
Don't bend your elbows beyond 90 degrees. Double Bridge (firms glutes, hamstrings,
Hold for a second, then push back up and quads, and abs)
extend your right leg without touching the
ground. Do four to six reps with each leg to Your quads get an extra workout when you
complete a set. and your partner press the soles of your feet
With legs bent and feet flat, lie toe-to-toe with
Foot-to-Foot Bicycle Crunch (tightens abs)
your partner. Pressing the sole of your left
Pressing and resisting against each other's foot against your partner's right foot, extend
feet while doing this supereffective crunch those legs up toward the sky. Contracting
makes your abs work harder. your glutes and pushing down on your
grounded feet, lift your hips, so your bodies
With legs bent and feet flat on the ground, lie form straight lines from your bent knees to
on your back, toe-to-toe with your partner. your shoulders. Keep hips level. Hold for a
Press the soles of your feet against your part- second and then slowly lower. Repeat for a
ner's feet and lift them off the ground, so full set; then switch legs.
thighs are perpendicular and calves are
GOODBYE FLABBY ARMS Seite 6
Wave Goodbye to Flabby Arms - Bench Dips For The
Triceps and How to Make Them Work Better For You
By Nick Nilsson
Want to know an exercise that requires no Have a partner stand behind you (on
specialized equipment yet tightens and builds another bench, if necessary) and
your upper arms effectively? Learn it here and push down hard on your shoulders as
learn how to do it better. you push yourself back up. Another
option is to place weight plates on
The Bench Dip is an excellent exercise for the your lap or squeeze a dumbell
tricep muscles, which are located on the back between your thighs, but the partner-
of the upper arms. It is very simple and can be resistance is normally more effective.
done with a minimum of equipment.
For pictures on how to execute this
You can use a bench (or even an ordinary
chair) for this one. Start by sitting on the exercise and the tricks for
bench. Place your hands on the bench right
beside your glutes with your fingers curled increasing the resistance, go to: betterU!
over the front edge. It will almost look as
though you are sitting on your hands.
Nick Nilsson has a degree in Physical Education and Psychology
You will find pictures of how to do this exercise and has been innovating new training techniques for more than 18
years. Nick is the author of a number of bodybuilding books includ-
and the tricks described below at the URL ing "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic
listed at the end of this article. Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard
Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The
Best Abdominal Exercises You've Never Heard Of", all designed to
If this is your first time doing this exercise, set maximize the results you get for the hard work you put into your
your feet flat on the floor a foot or two away training.
from the bench. Your knees will be bent. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little
Secret Program for Building Muscle and Burning Fat FAST," avail-
Move your butt forward off the bench a few able at betterU!
inches. Now dip your upper body down as
though scraping your back along the front
edge of the bench. Push yourself back up, Video:
squeezing the triceps hard.
Muscle Building In A Rush - week 3
This is the easiest position. As you get (Workout Program For Building Muscle)
stronger at this exercise, you will find that this
position is too easy. Now it's time to increase
Move your feet further away from the bench.
This forces your triceps to take up more of
your bodyweight. As you get even stronger,
move your feet as far out as you can so your
legs are straight. Your next position after that
is with your feet up on a bench with your legs
straight. You may even with to try it with your
feet on a bench that is higher than the one you
have your hands on.
If you get really strong and ambitious, you can
even add extra resistance to your body.
TO GET A SIX PACK Seite 7
How To Get A Six-Pack - The Wrong Way!
By Vince DelMonte
If you could sculpt one body eliminate the top four ways not the muscle. Guess what hap-
part to perfection for next to get a six-pack: pens when you starve your
summer, what would it be? Let body? Your metabolism shuts
me guess - six pack abs! Learning how to get a six- down out of survival and
pack does not require expen- causes your body to store fat.
I don't know anybody who sive workout equipment pro- Your body must get energy
does not want to shrink there moted through obnoxious info- from somewhere so guess
waistline, lose body fat, elimi- mercials. You can't flick on the what gets sacrificed?
nate low back pain and de- TV anymore without seeing
velop a jaw dropping set of two new abdominal exercise That's right, your precious
rock-hard six-pack. Too bad machines being promoted at muscle which is in fact re-
that your brain has been poi- once. There are so many of sponsible for a maintaining a
soned with contaiminated in- them, that if you get suckered high metabolism. Starve your
formation. into these 'ab workout' muscle - great logic!
will be broke Learning how to get a six-
quicker than pack does not require fat
Ben Johnson burning pills. What did the last
sprints the 100 weight loss pill you bought do
m dash! And for you? The same thing the
get this: Of the next one is going to do - noth-
$520 million ing! Except give you a thinner
dollars a year wallet but not a thinner waist
spent on exer- line. The entire concept of
cise equipment, taking pills to 'burn fat' is built
abdominal ma- on a sandy foundation and
chines get a misleading because diet pills
$208 million only treat the symptons and
dollar piece of not the root cause.
Without focusing on the root
Learning how problems of a flabby mid-
to get a six-pack does not section, like nutrition, lifestyle
Before you can start learing
require thousands or even and proper training, you will
how to get six-pack abs and
hundreds of crunches a day. just end up where you started
discover the truth about what
So much for the Brittany - farther away from having a
it really takes to build a beach-
Spears ab workou! Crunches six-pack for summer instead
worthy abdominal section, you
are decent but totally over- of closer.
must first expose the lies,
used and associated with
myths and rumors.
more being better. Crunches
If just landed on earth from
is a very general exercise and
Before we talk about how to Mars today, and were able to
general exercises get general
get six-pack abs, the right avoid these four completely
results. Excessive floor
way, we must re-program your wrong ways to build a six-pac,
crunches shorten the abdomi-
hard drive and empty the trash than you will have an advan-
nal wall, pull your head for-
can of garbage you have been tage over the rest of the world
ward and emphasize poor
fed. and be one enormous step
posture. They also involve a
closer to taking your shirt off
very low level of stimulation
Because of all this hyped which negelets adequate mus-
up and misguided information cle fiber recruitment. About the Author:
- even among so-called Learning how to get a six- Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy
'fitness experts' - you should pack does not involve starva- Secrets To Insane Muscle Gain found at
skeptical of discerning about tion diets. Starvation diets http://www.VinceDelMonteFitness.com
all abdominal training equip- starve the muscle when in- He specializes in teaching skinny guys how to build muscle and gain weight
ment and programs. Let's first stead, you should be feeding quickly without drugs, supplements and training less than before.
FOODS THAT BURN FAT Seite 8
Foods That Burn Fat: The Top 10 Lists
By Tom Venuto, NSCA-CPT, CSCS
Anytime the topic of discussion in my blogs, in studying ALL types of diets - has contin-
articles or newsletters has turned to my own ued to conclude that almost any hypocaloric
personal grocery shopping list, there has al- diet that is not completely “moronic” can
ways been a spike in interest. It seems that work, at least in the short term.
many people are not only curious about what
foods a natural bodybuilder eats to maintain It’s not so much about the high carb - low
single digit body fat, but they also want to be carb argument or any other debate as much
taken by the hand and told exactly what as it is about calorie control and compliance.
foods to eat themselves while on fat-burning The trouble is, restricted diets and staying in
or muscle building programs. That’s why I a calorie deficit is difficult, so most people
decided to put together four separate “top can’t stick with any program and they fall off
10” lists of healthy foods that burn fat and the wagon, whichever wagon that may be.
I believe that a lot of our attention needs to
Exact quantities and menus are not listed, shift away from pointless debates (for exam-
just the individual foods, and of course my ple, low carb vs. high carb is getting really
food intake does vary. I aim to get as many a calorie deficit that makes you lose weight,
different varieties of fruits and vegetables as
possible over the course of every week and
there are a lot of substitutions made, so you
are not seeing the full list of everything I eat,
only what foods I eat most of the time.
not the amount of carbs).
I also want to point out that while I don’t be-
lieve that extreme low carbs are necessary Instead, our focus should shift towards these
or most effective when you look at the long questions:
term, research has shown that there are
some definite advantages to a low to moder- * How can we build an eating program that
ate carb and higher protein diet for fat loss we can enjoy while still getting us leaner and
purposes. These include reduced appetite, healthier?
higher thermic effect of food and “automatic” * How can we build an eating program that
calorie control. helps us control calories?
* How can we build an eating program that
Personally, I reduce my carb intake moder- improves compliance?
ately and temporarily prior to bodybuilding
competitions. Specifically, it’s the foods that Here’s one good answer: Eat a wide variety
are on the starchy carbs and grains list that of high nutrient density, low calorie density
go down during the brief pre-competition pe- foods that you enjoy which still fit within
riod when I’m working on that really “ripped” healthy, fat-burning, muscle-building guide-
look. I keep the green and fibrous veggie lines!
intake very high however, along with large
amounts of lean protein, small amounts of Here are the lists of foods I choose to
fruit, and adequate amounts of essential fats. achieve these three outcomes. This eating
plan is not difficult to stick with at all, by the
This list reflects my personal preferences, so way. I enjoy eating like this and it feels al-
this is not a prescription to all readers to eat most weird not to eat like this after doing it
as I do. It’s very important for compliance to for so long.
choose foods you enjoy and to have the op-
tion for a wide variety of choices. In the past Remember, habits work in both directions,
several years, nutrition and obesity research and as motivational speaker Jim Rohn has
FOODS THAT BURN FAT Seite 9
Foods That Burn Fat: The Top 10 Lists
By Tom Venuto, NSCA-CPT, CSCS -continued-
These are listed in the order I frequently My top 10 fruits
consume them. So for example, if oatmeal 1. Grapefruit
is on the top of the list, it means that is the
food I am most likely to eat every single
day. 3. Blueberries
My 10 top natural starchy carb and whole 5. Oranges
grains 6. Bananas
1. Oatmeal (old fashioned) 7. Peaches
2. Yams 8. Grapes
3. Brown rice (a favorite is basmati, a long 9. Strawberries
grain aromatic rice)
4. Sweet potatoes (almost same as yams)
5. Multi grain hot cereal (mix or barley, oats,
Note: I DO include healthy fats as well, such
rye. titricale and a few others)
as walnuts, almonds, extra virgin olive oil,
6. White potatoes flaxseeds, flaxseed oil (supplement - not to
7. 100% whole wheat bread cook with), avocado and a few others.
8. 100% whole wheat pasta
Also, I do eat dairy products and have noth-
9. Beans (great for healthy chili recipes) ing against them, nor am I lactose intoler-
10. Cream of rice hot cereal ant.
I simply don’t eat as much dairy as the rest
My Top 10 top vegetables of the stuff on my lists. When I eat dairy, its
1. Broccoli usually skim milk, low or non fat cottage
2. Asparagus cheese, low or non fat yogurt and low or
non fat cheese (great for omelettes).
4. Salad greens Last but not least, I usually follow a compli-
5. Tomatoes ance rate of about 95%, which means I take
two or three meals per week of whatever I
6. Peppers (green, red or yellow) want (stuff that is NOT on these lists - like
7. Onions pizza, sushi, big fatty restaurant steaks, etc)
I hope you found this helpful and interesting.
9. Cucumbers Keep in mind, this is MY food list, and al-
10. Zucchini though you probably couldn’t go wrong to
emulate it, you need to choose natural
My top 10 lean proteins foods you enjoy in order to develop habits
you can stick with long term. In the fruits
1. Egg whites (whole eggs in limited quanti- and vegetables categories alone, there are
ties) hundreds of other choices out there, so en-
2. Whey or Casein protein (protein powder joy them all!
3. Chicken Breast
4. Salmon (wild Alaskan) About the Author:
5. Turkey Breast Tom Venuto is a natural bodybuilder, certified strength
6. Top round steak (grass fed beef) and conditioning specialist (CSCS) and a certified per-
sonal trainer (CPT). Tom is the author of "Burn the Fat,
7. Flank Steak (grass fed beef) Feed The Muscle,” which teaches you how to get lean
8. Lean Ground Turkey without drugs or supplements using methods of the
world's best bodybuilders and fitness models. Learn
9. Bison/Buffalo how to get rid of stubborn fat and increase your me-
tabolism by visiting: www.burnthefat.com
CARDIO & FAT LOSS Seite 10
Cardio is NOT the Key to Fat Loss
By: Craig Ballantyne, CSCS, MS - www.TurbulenceTraining.com
Do you have questions about light weights. But if you are like Instead, by using challenging
Turbulence Training? How it most strength training, and choosing
works? What's in the work- intervals over monotonous
outs? Or even what does it men and women and have 45 cardio, research has shown
mean? minutes (or less) on only three that your post workout metabo-
days of the week to workout, lism is significantly greater.
Recently one of the UK's top then Turbulence Training will And an increased metabolism
trainers, Paul Mort from work wonders for you. for an entire 24 hour period is
what gives people results.
PrecisionFitness.co.uk, interro- Male or female, almost every-
gated me on the Turbulence one I see in traditional fitness It's like putting money in the
Training system. Here's our centers could benefit from in- bank. It makes you more
q'n'a... creasing the challenge in their money even while you sit at
workout. And they can also home or sleep! That's the
Q: First, can you tell us the benefit from getting in and out power of a more challenging
basics about Turbulence of the gym faster. workout.
So that's what led me to Tur- And Turbulence Training
Answer: bulence Training. It's simple, workouts, and other
no B.S., no-fluff, just-the- "challenging" workouts are
Turbulence Training is the re-
basics, results-oriented train- always exponentially more en-
sult of years of study in the ing. You don't need fancy gym joyable than staring at a TV (or
gym and in the research labs machines or even an expen-
and library. From personal ex- worse a wall) when "doing your
sive gym membership. If you time" on a cardio machine.
perience, I've found there is have a bench, a ball and some You can get this great
only one way to get the most dumbbells at home, you are
fat loss and workout results in "metabolic turbulence" in a
set. boot camp, with bodyweight, at
the least amount of time - you
must increase your training home with dumbbells, or even
Q: Okay so we're clear it's a in a busy gym.
intensity. e-book training program
package that will melt body- Nothing is more effective than
With the right workout, you can
fat fast, what makes it so Turbulence Training if you only
get more fat loss results in less
effective? have 45 minutes, three times
workout time. Period. That is
the one and only goal of this per week to workout.
training program. A better body Most people are so darn hung- Q: In my opinion, resistance
in fewer workout sessions, and up on burning a specific num- training, both with free
shorter exercise bouts. weights and bodyweight is
ber of calories on a cardio ma-
the key to losing bodyfat, for
chine, that they don't care how
That means: our readers that are still un-
long they spend in the gym.
sure about this could you
a) Shorter interval workouts But big deal. If you burn X give me your opinion on my
instead of long slow cardio calories over 30 minutes in the this statement?
workouts gym doing cardio, but don't
b) More challenging strength boost your post-exercise me-
training exercises, such as tabolism, you're wasting the Strength training is just one
advanced bodyweight exer- other 23.5 hours to burn a lot key for fat loss, it is essential
cises and some traditional more calories. to maximize your metabo-
strength training free weight lism, and it is absolutely,
And that's what happens with positively paramount to build-
exercises If you have two
slow, steady workouts that
hours to spend in the gym eve- never change. Sure you burn a ing the best body of your
ryday, you can feel free to stick few calories in the gym, but dreams.
to the same relatively ineffec-
there is no "turbulence" on the >> continued
tive and inefficient body to increase your metabo-
program of long cardio and lism outside of the gym.
CARDIO & FAT LOSS Seite 11
Cardio is NOT the Key to Fat Loss
By: Craig Ballantyne, CSCS, MS - www.TurbulenceTraining.com - continued-
For those that doubt, start with Answer: In the strength training area,
bodyweight training. Not only no doubt.
is this method of strength Aerobic exercise is certainly
training effective at helping inefficient for fat loss. And in fact, we can also find a
you sculpt your body, but it is lot of beautiful bodies in the
also empowering to your self- By that I mean, the benefits Yoga and Pilates area. Why?
pale in comparison to the fat There's certainly no "fat burn-
confidence and 100% applica-
loss you can achieve in less ing" cardio zone going on
ble to your daily living.
time with interval training. there. So what gives?
Everything from carrying gro- Most people would be able to
ceries to "seks" will be easier cut their workout time in half Nutrition.
if you are stronger in the body- simply by using intervals
weight exercises. Your mobil- rather than aerobic exercise. Nutrition is the #1 factor in fat
ity and stamina will increase, loss. It trumps any fat loss
so that you will be able to Now I've witnessed a few peo- program, no matter how good
ple lose fat and maintain a it is. Yes, even my beloved
carry your children to bed eas-
ier, you will be able Turbulence Training
to do yardwork with will not be 100% ef-
fective if someone
less fatigue, and
you'll literally im- continues to eat chips
prove your "zest for and pints as their
life" simply from meals.
mastering your That's why I spent
bodyweight almost 500 quid to
strength. have Dr. Christopher
All of these benefits Mohr put together an
without touching a easy-to-follow,
healthy, fat loss nutri-
weight...but if you tional guidebook to go
do go with free along with the Turbu-
lence Training work-
weights, you'll take
your fitness to an out package. It has
even greater level. diet plans for both
beautiful body with aerobic men and women.
Research from the 2001 meet- exercise, but these have been
ing of the American College of limited to: young University- So Paul, getting back to the
Sports Medicine showed that aged males that also did 4 original question.
female subjects boosted their days of heavy strength train- There are far more efficient
post-exercise metabolism to a ing, who had no "life" stress ways to change your body.
greater level when they did 8 and plenty of time on their
reps per exercise, rather than hands to train up to 10 hours Eat for fat loss, and do some
12 reps. per week (not counting recrea-form of strength training to
tional sports). sculpt your body. When you
So low rep, strength training is take care of your nutrition and
best for boosting metabolism. But does that sound like your eat according to Dr. Mohr's
It will get you more results in average gym-goer's lifestyle? guidelines, your body will be
less time because it will con- like modeling clay in your
tinue to work while you re- I doubt it. If it does, where do
hands...and the exercises you
cover. you live? I want to move there!
choose to do with sculpt it. If
someone continues on with
Q: I'm always telling people So next time you go to the
aerobic exercise, the improve-
that aerobic exercise is use- gym, do this admittedly un-
scientific test...Take a visual ments will be negligible.
less for fat loss, does you
agree with this? And why? survey of the "cardio" area
and the strength training area. >> continued
Where are the best bodies?
CARDIO & FAT LOSS Seite 12
Cardio is NOT the Key to Fat Loss
By: Craig Ballantyne, CSCS, MS - www.TurbulenceTraining.com - continued-
So that's why you don't see Answer: P.S. Don't forget...
cardio in my structured pro- Most people train in their com- As one of your bonuses for
gram. If someone wants to do fort zones. And while a lot of ordering Turbulence Training,
a family bike ride or play a programs require a lot of effort you'll receive a 4-week body-
game of football on the week- (those classes are no joke), weight program with beginner,
end, by all means go ahead. most programs lack an effec- intermediate, and advanced
But it is far too inefficient to tive level of intensity. versions. These are great
get put in my main workouts. By intensity, we are talking workouts for holiday and busi-
about working closer to your ness travel, so you don't have
Q: What about somebody maximum level of effort. to stress over missed work-
that isn't a member of a outs.
gym? Can they still benefit Sure, a set of 15 repetitions to
from Turbulence Training? failure for triceps pressdowns "Craig's Bodyweight Turbu-
Answer: is tough, but it's not truly in- lence Training program lets
tense. Compare that to doing you use your body as the
Absolutely. As mentioned ear- a set of 8 pushups - which for most comprehensive home
lier, all you need is a bench, a many people is much more gym available. In turn the re-
Stability Ball (aka - intense - and now you are sults are like nothing else out
Physioball), and a set of using your entire body a lot there. What really impressed
dumbbells. A pullup bar would harder. Thus, the turbulence me was his inclusion of a self
be a bonus, if you are strong on the body is much greater. assessment that lets you
enough to use the pullup and And your body will have to monitor your own progress so
chinup exercises. work harder after training to that you keep getting stronger
recover - and that's what in- and leaner without any wasted
I've done many of the body- creases your metabolism - time. If going to the gym ever
weight exercises outside, as and allows you to burn fat all feels stale, I immediately
obviously you don't need any day, rather than just for 20-30 switch to Craig's Bodyweight
equipment to do many of the minutes. TT program to get and stay in
novel ab, leg, and pushing shape."
exercises. Heck, I bet you use And dont' worry, even if you Anthony Belza, Strength
many of the exercises in your can crank out dozens of push- Coach, Toronto
boot camps and you know ups, there are a few variations
how little equipment is needed in the Turbulence Training "Craig, I just wanted to let you
for a hard workout. program that will give even the know that I've been using your
savviest gym veteran an in- Turbulence Training System
Think back to the days before tense workout. to whip myself back into
the glitzy chrome-and- shape after a vacation and too
machine gyms. The same goes with the much time in front of the com-
cardio vs. intervals. If you puter getting a couple of pro-
People were still able to get fit switch to intervals, you'll no- jects completed and I've
with free weights andbody- tice changes in days. And dropped 10.2 lbs. of bodyfat in
that's not hyperbole. I've the last 28 days. As a fellow
weight. About the Author
heard it time and time again fitness professional I can
safely say that it's the best Craig Ballantyne is a Certified
And good nutrition certainly from TT users...they feel and Strength & Conditioning Special-
and most efficient approach to ist and writes for Men's Health,
doesn't need a gym member- see changes within 48 hours improving body composition
Men's Fitness, Maximum Fit-
ship. once they switch their work- ness, Muscle and Fitness Hers,
that I've come across." and Oxygen magazines. His
outs and start using the TT trademarked Turbulence Train-
Fat Loss Nutrition Guidelines. Pat Rigsby ing fat loss workouts have been
Q: And lastly, I meet a lot of President, The Fitness Con-
featured multiple times in Men’s
Stay consistent with the plan, Fitness and Maximum Fitness
people who seem to have sulting Group
magazines, and have helped
and you're gold! thousands of men and women
tried every diet going, tried around the world lose fat, gain
classes, gyms and DVDS, muscle, and get lean in less than
Sincerely, group.com 45 minutes three times per
what makes Turbulence week. For more information on
the Turbulence Training work-
Training different from outs that will help you burn fat
these? Craig Ballantyne, CSCS, MS without long, slow cardio ses-
sions or fancy equipment, visit
Author, Turbulence Training www.TurbulenceTraining.com
RESOURCES FOR TRAINING Seite 13
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ADVERTISE OPPORTUNITYS Seite 14
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