Get Lean
Inside Issue #47:
How a Cardio Fanatic Got Her Abs
How a Cardio Fanatic Got Her Abs with Turbulence Training
In this issue, we are featuring our first of many TT Success Stories. And the first feature is on one of my star pupils, CJ, our Turbulence Training for Women role model.
CB: CJ, let's start with a little background info on yourself and what you were looking to achieve when you found Turbulence Training (TT).
CJ:
Let's see, I'm a female in my mid 30's and a typical office professional who spends looong hours sitting in front of a computer.
Fitness and nutrition-wise, I grew up understanding the importance of being active and staying healthy. My parents encouraged me to participate in sports and more often than not, if I wanted to go somewhere, I had to walk or ride my bike to get there (my parents weren't too keen on being chauffeurs).
During the summers, I was on the neighborhood swim team and ran track/ cross-country in high school and college. So while I've stayed active most of my life, I recently discovered I still had a lot to learn both about fitness and nutrition.
When I found the Turbulence Training workout I was looking for body comp improvements. I had been introduced to weight training about a year earlier and had made great progress, but had gotten past that 'newbie' effect and really needed something different to jump start my progress again.
CB: What were your pre-TT stats?
CJ:
Well, I have two stages of pre-TT stats. During grad school and working full-time I put aside the active part of my lifestyle for the days and evenings tied to a chair, and the delights of eating at restaurants for 1-2 meals a day.
I gained about 20lbs and was at my heaviest ever at 160lbs. Once I completed night school, I put exercise and nutrition back on my priority list and lost those 20lbs, mainly from running 5days/wk.
My second stage started when I discovered weight training. I was about 142lbs and probably 28% BF. After about 6months I lost another 8-10lbs and 7% body fat.
So, when I started TT I had already made good progress, I was probably 133lbs and 21-22% BF.
CB: What were your workouts before TT? Why did they not work as well? How has TT improved upon those workouts?
CJ:
Before TT I was a steady state cardio fanatic, so I ran 3-5 miles 3x week and strength trained using a 4 day upper/lower body split. This plan did work for about 6-9 months, but then I just stalled. Not sure what the culprit was, just that I knew I needed something different.
When I first started the TT workouts I was skeptical that such a short workout only 3x/wk would be enough. I soon discovered that TT kept the intensity levels up at EACH workout, so the three days and two supersets were actually more efficient than my 4day split and 3 days of running. I also got on an HIIT (interval) program and reduced my slower steady state runs to about once a week.
CB: Which TT workout did you start with? And what did you notice immediately after starting TT?
CJ:
I started with the Original TT that I found on the web, and within a couple of weeks I could tell a difference (discovered I actually had abs). A couple of weeks after that, others started noticing and commenting on my progress.
(Here is a photo of CJ's success!)
CB: How have the TT workouts helped you? What benefits & results have you achieved? What are your gains and improvements and how do they compare to your before stats?
CJ:
How has TT helped? Hmm, does being stronger, leaner, and faster than before sum it up well enough?
On the strength side, my proudest achievements are chin-ups and pull-ups, something I've always wanted to be able to do. I've also improved my 5k times by 2mins. I finally have the muscle definition/athletic shape I've always wanted.
When comparing to my before stats, I've had to throw the scales out the door and use the mirror/compliments as my guide since I have gained a few lbs and BIA hasn't seemed to move, but my clothes have gotten looser and smaller and I'm also making strength and speed gains.
CB: How do you feel in terms of strength and energy?
CJ:
I think my strength gains surprise me most, since I typically have high energy/endurance. I particularly enjoy how my strength gains have transferred to running and bike riding.
What I can lift in the gym just sort of evolves, but when I can climb hills on my bike that I used to walk up, and finish 5ks in times that were once out of my reach, it feels pretty good. J
CB: What features do you like about TT?
CJ:
It's fun, efficient, and intense. And it works!! When I'm in the gym, I know that I'm making the best use of my time.
CB: Did you change your eating with the guidelines?
CJ:
Not much. I was on a pretty solid eating plan when I started TT, but am consistently learning about making the right food choices and looking to tweak things here and there. Incorporating a post-workout recovery drink and getting as much variety as possible have been the biggest change in my eating habits since I started TT.
CB: What would you say to people that ask you about TT/your workouts? Do you get a lot of comments from others?
CJ:
When people ask me about TT, I try to hold back some enthusiasm so I don't come across as a crazy fanatic and overwhelm them.
I've had quite a few comments from other people in the gym, either noticing how hard and smart I'm working, or complimenting my progress. One lady even pointed me out and said "I want thighs like that!"
It's always fun to see friends and family or even co-workers that I haven't seen in a while because they remind me of the progress I've made.
The best compliment I get now is a form of imitation. People want to know exactly what I do and ask me for tips. They see it works, and want to know how I've done it, and try to apply it for themselves.
CB: Any other feedback?
CJ:
I think that TT is about the whole package, not just a workout and nutrition guidelines. Without your (Craig B) professionalism and willingness and desire to help your clients meet their goals, TT wouldn't be the same. Your newsletters, program updates, and interaction with your clients, set TT apart from the other workouts du jour!
CB: Thanks so much CJ. Keep up the great work and continued success with your customized TT workouts. It was CJ's workouts that we turned into the TT for Women report that is now helping hundreds of women get lean and lose fat.
Click here to start changing your body today!
Here is one of Christine's actual TT workouts from her on-line workout journal:
Monday March 14th
workout A of stage 2.
general + specific warm-ups
Step-ups:30x6,30x6,30x6
DB rows: 25x6;30x6;30x6
Step ups were challenging today! Been a while. Felt a little unsteady but holding that db kept me firm on the bench.
DB rows went well. 30's felt good. I need to check my old log, I think this is where I left off last time I did these.
DB RDL:40x9;45x9;45x9
DB BP: 35x6;35x6;35x6
RDLs were fun to get back to, still grip issue here. Tempo is much slower, so I'm holding longer too.
Last set of the 35's on the BP was tough, but I managed them all. Considred 40's again but remembered that pretty green bruise I have on my chest from my last 40lb db failure. maybe next time.
Core workout
This was a fun change too. Added in some med ball chops and 1min side planks. My abs were actually kind of sore from my workout Sat morning...must've been those pull-ups and front squats.
Fun fun fun! wonder how I'll feel manana!??
Click here to order TT for Women
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
http://www.undergroundnutrition.com/
