Get Lean
Inside Issue #49:
- No Gym, No problem!
- TT Q and A
1 - No Gym, No Problem
Are you tired of searching through every fitness magazine on the newstands for a good workout?
One that will actually help you reach your goals of burning fat and building muscle, without asking you to dedicate 2 hours to the gym every day?
But the magazines never come through. Instead of giving you solid fitness advice, they are full of stories about grooming, gadgets, and travel. Where is the workout advice? And all the muscle mags are just full of steroid articles and ads for fake steroids. What a waste of money.
That's why I've decided to come out with a 6-month Bodyweight TT E-book Manual for my newsletter readers. No magazine would ever publish such a comprehensive bodyweight workout plan. 6 full months of programs - taking you through fat loss workout after fat loss workout.
(NOTE: The report is available only as a PDF - you’ll need Adobe Acrobat to open and read the PDF attachment. You’ll receive the attachment by email after you order, but you’ll have to print it out at home or at work. That’s the only way I can keep the price of this offer so low. You'll receive an email within 5 minutes of your order that will take you to a download page for the TT 6-Month Bodyweight manual and all of the bonuses.)
“Craig's Bodyweight Turbulence Training program lets you use your body as the most comprehensive home gym available. In turn the results are like nothing else out there. If going to the gym ever feels stale, I immediately switch to CB's Bodyweight TT program to get and stay in shape.”
Anthony Belza, one of Toronto’s top Strength & Conditioning Coaches
"Craig, As an individual with limited time (ie: work, family, etc.), I just wanted to let you know that Turbulence Training is the best program I have tried yet. I love the fact that it focuses on strength training, but also includes cardio and even some core work. I feel that it is the best program out there for overall fitness and I have already referred it to friends. Thank you."
Kevin W.
The 6-month e-book starts with an unofficial Preparation Phase Workout for sedentary individuals. This is mandatory for men and women that have not been doing any regular exercise (and you should also see a doctor before you start any regular exercise routine, especially if you are over 30 and overweight).
In the Preparation Phase, you'll learn how to use your muscles (again, or for the first time) and build some muscle endurance in the lower body, abs, low back, and upper body. Once you master your beginner bodyweight exercises, you'll be able to move on to the real Phase 1.
Phase 1 - General Bodyweight Strength Training and Conditioning. But don't let the title fool you, the workouts will be just the right challenge for your first foray into bodyweight training. If you skip the prep phase, you have to start here.
Phase 2 - An emphasis on total body conditioning using bodyweight circuits. These are fun, and each circuit taps out at about 6-8 minutes. So you can get through an invigorating 3-round workout in less than half an hour. For advanced challenges, try up to 5 rounds per workout.
(Of course, you can always adjust the challenge for your capacity by taking more rest time between exercises - do what is right for you, and train smart and conservatively.)
Phase 3 - Time to build strength using more advanced bodyweight exercises. At this point, we return to the Superset system of the Turbulence Training workouts. You'll be amazed at the difficulty of some single-leg lower body exercises and the pushes and pulls that you can do with only bodyweight.
Phase 4 - Advanced Lower Body Strength Training combined with upper body and abdominal circuit conditioning. In this phase, the supersets focus on building more leg strength, while the workout ends with some advanced circuits to build upper body endurance and mental toughness.
Phase 5 - Switch up Phase 4, and you have Advanced Upper Body Strength Training combined with lower body circuit conditioning. You'll be a workhorse after this phase.
Phase 6 - The Toughest Bodyweight Strength Exercises combined with the Toughest Circuit Conditioning. Okay, you've spent the last 5 months training for this...and now you are really going to push yourself. A couple new advanced bodyweight exercises will be introduced. And if you can complete all the reps and sets, then you'll be guaranteed to be sporting a lean, athletic physique.
I've complete each workout, and at the end of each, the sweat was dripping, my legs were rock solid, my abs were worked, and my chest was pumped.
"I've just received Craig's 6 Month Body-Weight Training Manual and am thoroughly impressed. I have used some of Craig's other Turbulence Training programs and have progressed steadily to better health and a better body. Recently I have used his TT for Fat Loss program and lost 20lbs of fat while increasing my lean body mass and getting much stronger. As with the other programs the amount of information and direction in his bodyweight manual is outstanding. Not only does Craig guide you through his work outs, he offers nutritional advice, lifting tempos and exercise descriptions with visuals to help with form. With the amount of information in this program it would be almost impossible not to succeed. I can hardly wait to get started with bodyweight training and reap the benefits of Craig's expertise."
Rick Dunseith
Lee Smith,
The e-book workouts are perfect for:
- Men and women looking to lose fat and get lean, but that don't have access to workout equipment
- Athletes, young and old, needing to get stronger and more mobile while losing bodyfat
- Businessmen and women that want to do effective workouts in less-than-desireable hotel gyms
- Every single person that lives a normal life - because you can't always get to the gym, but you have to do some type of exercise everyday in order to stay healthy, lean, and youthful
"Hi Craig, just thought I’d let you know how great the bodyweight workouts are when I can’t make it to the gym or I’m traveling and have to work in some crummy hotel gym. This fall I found myself in St. Louis and in another hotel with an old squeaky multi-station Nautilus machine and two broken exercise bikes, so I thought a CB workout might serve as a welcome but ‘mild’ alternative to the usual turbulence workouts; yeah, big surprise! I could hardly move after doing the workout and had to do my presentation that morning on legs of jello with my arms shaking like a sewing machine!! Man the workouts are awesome, keep ‘em coming."
Stuart M. Phillips, Ph.D.
The e-book is literally a day-by-day guideline to building a better body using only your bodyweight.
"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 Hartman, CSCS
Here are some of the great bodyweight exercises that you can do at home to burn fat and build strength and muscle. There are over 75 bodyweight exercises in the 6-month manual (enough to keep you busy for a long, long time).
2 - Attention Website Owners
And do not forget, if you have your own website, you can become a Turbulence Training affiliate and pocket 50% of each referral sale you provide. To learn more and sign-up for the affiliate program, visit:
http://turbulencetraining.com/AffiliateSignUp
3 - TT Q and A
Q: What is the best kind of alcohol to drink so that I do not gain fat?
Answer:
The easiest answer is none.
Booze contains calories that do not contribute to the improvement of your body in appearance or health.
Always remember, each serving of booze (1 shot of hard liquor, 1 beer, or 1 glass of wine) generally provides 100-150 calories.
Mixed drinks can be a huge source of calories, plus alcohol lowers your inhibitions to food intake. It is a 1-2 punch against fat loss.
Staying away from the popular mixed drinks of summertime will help you stay lean despite summer outings.
If you choose to drink, please drink responsibly.
Q: Do I really need to drink Green Tea?
Answer:
Absolutely.
First, it will help you cut back on the liquid calories you consume as juice, soda, and whatever you put in your coffee.
And second, the most recent research* from
The Turbulence Training lifestyle recommends at least 4 cups of Green Tea per day.
*Westerterp-Plantenga, M.S., et al. Body Weight Loss and Weight Maintenance in Relation to Habitual Caffeine Intake and Green Tea Supplementation. Obes. Res. 13: 1195-1204, 2005.
Q: What is a good fat loss workout for someone that sometimes only has 15-20 minutes per day to workout?
Answer:
With all good fat loss workouts, an intense session using weight and interval training is best. You only need about 15 minutes to get in either an interval workout or weight training session. So in this case, just do weights on one day and intervals on the next day.
You can get a lot done with weights in 15 minutes. Beginners will be impressed by the gains they can make and advanced trainees will easily maintain their physique by training with weights for 15 minutes a couple of times per week.
It is easy to put together a weekly training schedule comprised of a weights plus interval session (or doing alternate days of lifting and intervals). A 5-minute warm-up and a 10 minute workout or 10-minute interval session followed by 5 minutes of cool-down will go a long way (when combined with proper fat loss nutrition).
So if you are running behind, don't forego your workout even if you only have 15 or so minutes.
It is all about efficiency of exercise. You are going to have to work hard, but you will be thankful when you still manage to do some type of workout.
A fat loss routine should also have balance. Most people in the gym like to train the chest, biceps, and quadriceps, but by doing so they neglect the muscles that ultimately define their physical appearance!
You have to target the exercises and muscles that don't get a lot of appreciation in regular training programs. These include rowing for the upper back, deadlifts for the entire posterior chain, and reverse lunges for the glutes and hamstrings.
See the TT for Fat Loss report for more guidelines.
Q: I am a female and I have been doing a lot of running and cardio for fat loss. What can I do to improve my results? I feel like I am stuck at a plateau.
Answer:
Please visit this interview to read how a former distance runner was able to lower her body fat, get stronger, and reveal her abs in weeks by switching to Turbulence Training.
Q: What is the difference between a Deadlift and a Romanian Deadlift?
Answer:
The answers can be found on these links, each with exercise photos and descriptions:
Romanian Deadlift:
http://www.turbulencetraining.com/what-to-eat-before-exercise
Regular Deadlift:
http://www.turbulencetraining.com/Fat-loss-workouts-body-fat-test
Q: In TT for Mass, is the second phase supposed to be 3 days per week? If so, am I supposed to go MWF?
Answer:
You are correct. The second phase is only 3 days and the MWF schedule will work great. Two of the three workouts are a little longer, so we increased the number of recovery days.
The first workout in the second phase of TT for Mass is probably the hardest workout in all of my training programs.
Click here to get started with TT for Mass today.
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. Do not make use of any of the information in this newsletter unless you are in good health or you have first reviewed them with and received approval from your personal physician.
CB Athletic Consulting, Inc.
M6S 5A5
