Get Lean
Inside Issue #50:
Get the Most Out of Your TT Lifestyle
Bodyweight Training & Bodyweight Exercise Routine
1 - TT QnA: Get the Most Out of Your TT Lifestyle
Q: I have ordered your program and love it. However, I do have a question. If I am over 20% body fat, is it ok to do longer duration cardio until I get down closer to the 10-12% range?
Also, my knees are bad and squatting and lunging kill. Is there anything else I can do for my low body that would not involve knee flexion?
Answer:
Thanks for the email.
I am not totally against the longer duration cardio if a client's body fat is still high (i.e. above 20% for a male). However, I still strongly believe that it rates 3rd on the effectiveness/priority of methods for getting down to 10% body fat.
1 - Nutrition
2 - Intervals/resistance training
3 - Traditional cardio
As each person's results are individual, I can't accurately predict how much this extra cardio is going to help you with the fat loss. But there is only one way to find out. Give it a try.
So let's just give it a 4 week trial though. Let me know how you plan to fit it into your sessions. I prefer adding it on to the end of an interval session (therefore, this interval session is done on a non-weights day). Let me know your plan.
And for your knees, well, the exercises to stick to are Romanian Deadlifts, Good Mornings (if you know how to do them safely), limited-range (pain free) split squats, and limited-range (pain free) squats.
Only go through a range of motion that does not cause pain (and this goes for any exercise). If it hurts the knees, stop. I also would consider 1-leg hip bridges and stability ball leg curls. Are those okay?
Have your knees gotten better with training & fat loss? And are you using fish oils? Let me know.
Click here to order and get started on the TT for Fat Loss workouts today
Q: In one workout you include:
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*Reverse grip pulldown
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*Wide grip seated row
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*Hamstring curl
However, I work out at home and do not have access to this equipment. What exercises should I substitute for these if I workout at home? And what can I substitute for squats if I don't have a squat rack.
Answer:
That is a great substitution for the wide-grip seated row. The pulldowns are trickier to substitute, but if you can, use chin-ups in their place. If you can't do chin-ups, then sub in DB Rows (or see the next question for more chin-up options).
As for the hamstring curl, you can do one of the following:
Reverse lunge
Stability ball leg curl (1 or 2 leg)
Romanian Deadlift
And for the squat substitution, you can use one of the many variations of the split squat with dumbbells.
Q: I decided to try turbulence training from the men's fitness article and I am completely exhausted. So exhausted in fact that I can barely do intervals after lifting. I'm assuming I should use lighter weights so I don't get so tired, but I don't know. Any suggestions?
Is the split squat done with switching both legs forward each set or one leg forward one set, then the other leg forward the next set (same applies the pushup)?
Also what would be a good replacement exercise for chin ups (I can do them, just not 8 of them with only a minutes rest)?
Answer:
There is no doubt that the TT routine is tough. So if I were you, I would reduce the number of sets until you build up your work capacity to be able to do all of the sets in the recommended time frame. This is a great way for beginners to start.
Therefore, do only 1 set of each exercise in each superset to start. Next time, try 2 sets. Then after a couple of workouts at 2 sets, try the full 3 supersets. You will still get big time results with lower volume, as long as your nutrition is in order.
For split squats, you do 8 reps with one leg forward and then switch and do the other leg. That is one set. I would say that the split squats, lunges, and DB rows are three of the toughest exercises to do in this type of routine.
I like to replace chin-ups with reverse-grip pulldowns. But if you train at home and don't have a cable stack, then simply do one of these options:
A) Do as many chins as you can each set (and don't worry about getting 8 per set)
B) Do 3-second eccentric chin-ups for all 8 (put a chair under the bar to boost yourself up to the top safely)
C) Do a combination of A & B. Do as many chin-ups as you can, and then finish the rest of the repetitions by doing the 3-second eccentrics.
Q: How bad are French Fries?
Answer:
I think the best description for French Fries is 'edible cancer sticks'. However, unlike the original cancer sticks (cigarettes), French Fries make you gain weight.
According to my friend Jon Herring at ETR.com, we should also stay away from potato chips, baked cereals, taco shells, crackers, cookies, etc. Each of these contains simple carbohydrates and deadly trans-fats.
And we will finish off with a list of nutrition questions from an online training client as we refine his diet to help him gain muscle and lose fat.
Q: When you type vegetables, what do you mean, can I have an example?
Answer:
1 cup (but preferably more) of:
broccoli
cauliflower
spinach
field greens
green beans
asparagus
peas
brussel sprouts
etc.
Q: What goes into the garden salad?
Answer:
Field greens, tomatoes, mushrooms, carrots, peppers, onions, perhaps some strawberries, and a small amount of cheese or nuts. Make sure the added cheese and nuts fits into your recommended daily calorie plan. You can also throw in a chicken breast or salmon fillet to get your protein source this way.
Remember that we are going for a salad or serving of fibrous vegetables prior to or with each meal.
Q: How much extra virgin olive oil do you use?
Answer:
Just drizzle on just enough to enhance the salad. Really, the whole key here is to retrain your taste buds to appreciate REAL food again (and say goodbye to the sugar, salt, and trans-fat of the Western Lifestyle).
Fresh produce is amazing when you can get quality produce (which really shouldn't be hard). I want everyone to aim to make small improvements in their vegetable intake on a daily or weekly basis, especially if you say "Eww" to the list above.
Q: What type of protein bar should I eat, thought they were bad?
Answer:
Anything that is low-sugar and tastes good. If nothing meets these standards, then consider John William's homemade protein bars (found in Dr. Berardi's book Gourmet Nutrition), or try to find nitrate-free meat sticks/meat products. Alternatively, any high protein snack will do. 
Q: Is Surge (a post-workout drink containing simple carbohydrates and protein) okay for the post workout shake? Or are you suggesting that I skip the post workout shake?
Answer:
I would skip the simple carbohydrates in the post-workout drink and go with plain protein, in order to meet your goals. In fact, you should aim to eliminate all added sugars from your diet.
I would just use a protein powder a real food source of carbohydrate
(i.e. banana). I am on a trend to avoid high-glycemic liquid sugar sources with my clients, and so far, the results are turning out to be great.
If anyone has any questions about any of my TT workouts, please feel free to email me at cb@cbathletics.com
Bodyweight Manual
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.
“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.
(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.)
"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).
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
