Body Fat Tests & Fat Loss Workout
Inside Issue #24 you'll learn how to test your body fat while losing fat on your fat loss workout.
- How to Measure Your Progress
- The New & Improved TT for Mass Program
- Exercise of the Week: The Deadlift
Too many people train hard and eat right for only a couple of weeks and then complain that the scale hasn’t budged. And if you feel this way, then let me recommend three ways of monitoring your physical changes in order to assure you that you are losing fat and not losing strength or muscle.
First, take tape measure circumference measures of your arms, chest, waist, hip, and thigh. The waist circumference should go down significantly, while your arm and thigh measurements should go down to a lesser extent. Your chest measurement may also go down if you have a lot of back fat to lose.
If possible, have a reliable fitness professional take regular skinfold caliper measurements to help you estimate your body fat level. Do this every 4 weeks under similar conditions and you’ll see that you are losing fat and gaining muscle while losing Turbulence Training.
The third measurement to take is your strength levels. Your strength should not decrease during TT, unless you spent a lot of time prior to TT training with very heavy weights and less than 5 repetitions per set. Since the majority of people train with high reps and light weight, you can expect to gain strength when you start Turbulence Training.
Take all of these measures now and then re-test in 4 weeks. Or even in 2 weeks. You’ll find that your strength levels are the same (or better) and that you have lost inches and pounds of fat, but not muscle.
However, I must mention the disclaimer that your results depend significantly on your nutrition. No matter how good the program, if you don’t eat according to a good fat loss plan, you’ll never reach your fat loss goals. Aim to make small, consistent improvements and you’ll get the most out of your workouts.
2 - The Sweet 16 Weeks of Big-Time Muscle Gains
Big news – I've made some huge updates to the TT for Mass Program. The report now has more workouts and more nutrition guidance to help you build more muscle than ever.
The original workouts have been improved and I’ve added a new advanced muscle-building program for serious bodybuilders. Plus, the report now has pages of detailed nutrition info on how to eat for muscle growth, in addition to the pages of exercise photos I’ve added (exercise photos are truly worth a thousand words).
The new TT for Mass now gives you 16 weeks of muscle-building workouts and nutrition & supplement guidelines. If you train and eat consistently, you could put on 20 pounds of lean mass this summer with the TT for Mass program. This is a great muscle-building program for athletes that need to gain mass before the season. In fact, I’m using similar workouts with elite athletes this summer, but they pay big bucks for their personalized programs (while the TT for Mass Report will cost you just over $1 per week).
(Plus, I’ll help you save a lot of money by showing which supplements are worthless and what are the few supplements that work. The money you’ll save from this info alone will pay for the report.)
An updated version is also available to all of the CB members that have purchased a TT Membership Pass.
Now let’s get back to the new & improved report. Let me say again that this muscle-building program is not for beginners, teenagers, or guys that have been out of the gym for a month. And if you haven’t been lifting seriously for over one year don’t even think about using this program. The Turbulence Training for Mass Special Report is only for men and women that have trained long enough to know proper exercise technique, the benefits of supersets, the need for variation in training, and the definition of hard work. And the new bonus workout I’ve added is only for the serious, hardcore mass-builders among you. Here’s what you get in the TT for Mass Report…
Turbulence Training for Mass Q’n’A
Muscle-Building Nutrition Guidelines & Calculations
Pre- & Post-Workout Nutrition Review & Supplement Review
The Final Word on Post-Workout Nutrition
Turbulence Training Workout Guidelines
TT for Mass Workouts (4 workouts lasting 4 weeks each)
Over 30 Exercise Descriptions & Photos
Take a look at some of my client’s results with the original program:
“The TT for Mass program has offered me the weight gain I have been seeking for a long time. The workouts are extremely challenging, but the rewards have been well worth it. The program changes often, making it very easy to stick to. In 8 weeks, I've gained just short of 11 pounds without packing on unwanted fat. TT for Mass has far exceeded my expectations, and I have and will continue to recommend this program to anyone who is willing to listen. Thanks Craig! I'm just getting ready to start Week 7 tomorrow. Thus far, I'm up to 185, so I've gained just over 10 lbs. The body fat has stayed relatively constant, and as of this morning, I'm right at 9.5%.”
Eric Martin,
“I think I'm leaner than when I was 164 (before TT for Mass), but now I'm 180lbs. Your programs sure do the trick!”
Roland Denzel,
The program calls for you to perform sets of 5, 6, 8, and 12 reps for different exercises. Some workouts might even have you performing 20 reps per set to stimulate the muscle to grow. Some exercises go to failure (but only if you have a competent spotter), while other exercises don’t. One or two exercises per week will focus on the eccentric movement. Each of these specific methods is backed by scientific support for their role in muscular hypertrophy (muscle growth).
In response to these workouts, your muscles will adapt and grow. That’s the good news. The downside to adaptation is that your body will stop making progress if you continue to follow the exact same workout over and over again. Stick to one program for too long and you’ll end up at a plateau. That’s why each Turbulence Training routine switches the workouts every 4 weeks (and sometimes sooner). In this special report you have 4 different routines that can be followed for 4 weeks. There’s no reason why you can’t add one pound of muscle every week, or more, and be 20 pounds heavier by mid-summer. Let’s face it, you’ll be looking for any excuse just to take your shirt off when you’re at the cottage this summer.
"Craig, the Turbulence Training Reports are nothing less than outstanding. You've literally taken the best science and mixed in your own experience to create one of the most powerful training systems I've come across, and you know I've done a little bit of reading myself. Most programs that people follow are done on certain level of faith that the "expert" knows what he's talking about. In the reports, not only do you demonstrate your expertise in manipulating body composition or building muscle in the shortest time possible, but you have the research to back it up. The research update on nutrition by itself is worth the price. That alone allows your client to proceed with the utmost confidence in the training program, and that means guaranteed success. Oh, and by the way, you need to charge more. The reports are too valuable to just give away at the current price.”
Bill
Well, despite what Bill says, I’m still offering the Turbulence Training for Mass Report at its current price. I guarantee these workouts will help you gain big-time muscle, or I’ll give you a 100% refund.
3 - Exercise of the Week: The Deadlift
· Be very conservative with this exercise. Do not perform any deadlift if your lower back is injured, weak, or compromised in any manner.
· To start, place the bar on the floor. Stand behind the bar with your feet slightly greater than shoulder-width apart.
· Squat down and grasp the bar with your hands just outside your legs. Keep your lower back flat and your shoulders back. Take a deep breath at this point.
· Grip the bar with an overhand grip (palms down) or an “alternate” grip (one palm down and one palm up). The alternate grip allows for heavier loads to be lifted.
· Begin the movement by contracting your glutes and hamstrings.
· Then stand up by extending your knees and hips and pulling with your arms and upper back. Keep your lower back “neutral” (flat).
· Keep the bar very close to your body and keep your heels on the floor as you lift.
· Exhale only as you near the top of the movement.
· Pause briefly at the top of the movement and then lower the weight. Keep your back flat and flex the hips and knees.
· Push your hips back and keep the bar under control and close to your body.
· Do NOT round your lower back at any time. I am not rounding my back in the photo.
· Perform each rep with 100% concentration.
For more information on the deadlift and an article over a dozen versions of this exercise, visit: http://www.cbathletics.com/issues/75.htm
The information on TurbulenceTraining.com is for education purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications.
CB Athletic Consulting, Inc.
2100 Bloor Street West, Suite 6315
Toronto , Ontario
CB Athletic Consulting, Inc.
2100 Bloor Street West, Suite 6315
M6S 5A5
