Get Lean
Inside Issue #60:
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Bodyweight Workout: No more excuses
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Barely Legal Workout
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New TT Intervals
1 - Bodyweight Workout: The Best Workout without Weights
The TT Bodyweight Manual is the perfect solution to a lack of time and equipment, because you can do the TT bodyweight workouts anytime, anywhere.
''I have now tried TT Bodyweight Workouts, and let me tell you this is from someone who is in pretty good shape. I went directly to the intermediate program. To say my glutes and quads were sore is an understatement. The program kicked my butt. Based on the exercises I expect it to improve my lower body flexibility as well. I take martial arts also (blackbelt), my squats seem lower after only 1 week. This workout can definitely take the place of workout involving weights if you don't have time to get to the gym. It can also be used for the days you just don't feel like using weights (had minor lower back stiffness (sore), so I didn't want to use an external load. I instead used the TT Bodyweight program instead and continued my workout schedule. Thanks for coming up with a no excuses to not exercise program that can be used virtually anywhere and is also time efficient (around 35 min. max.), that also provides an excellent workout.''
Calvin Franklin
Click here to get started on your bodyweight workouts today
2 - Barely Legal Workout
If you are not a Men's Fitness subscriber, than you are missing out on my latest workout. This new, original 4-day workout is in the November 2005 Issue of Men's Fitness.
"Craig Ballantyne's "Barely Legal Workout" will help you reach the peak of your genetic potential. Even as a hardgainer whose diet isn't always in order, I still gained five pounds on CB's program in as many weeks. At the same time, I lost two pounds of pure body fat and gained 25 pounds on my bench press! Most workout programs prescribe too many sets and reps and too much training frequency. Though it's usually not intentional, they seem to only net results for guys "on the juice"-steroid users. CB's workout is for the natural athlete, but the results are great enough that people will wonder if you're not doing something shady."
Sean Hyson, Fitness Editor, Men's Fitness
And now for one of my favorite testimonials from a client that used a program similar to the Barely Legal workout...
''Last fall/summer I worked out using your rugby manual program while getting ready for the master's games rugby tournament. I'm 58 and was quite successful, increaseing my strength substantially (bench press from 125 to 225 lbs, 1/2 squats from 175 to 290), lost 40 lbs of fat and gained 15 lbs of muscle.''
Bruce Gainer,
The Rugby Manual is available with all my other programs in your TT Membership.
3 - Turbulence Training Interval Training Guidelines
Despite what you may read on the Internet, no one has proven that one type of interval is best for fat loss. That is why I use different Intervals for different phases of a fat loss program.
For example, if you have been doing 30 second intervals for the last 2 months, you might kick-start your results by moving to 1-minute intervals or even, gasp, 2-minute intervals.
As you change the interval length, you change the way your body responds to the training, but that is beyond the scope of this article. If you want more information on this and sport-specific interval training, visit: http://www.cbathletics.com/issues/31.htm
- It is recommended that the stationary cycle be used for interval training because it allows for an easy transition between work and recovery.
- Finish each interval workout with stretching for the tight muscle groups only.
- Perform the interval sessions 3 times per week.
- Use a different interval duration in each 4-week phase of the TT programs.
- Each set-up provides a different stimulus to your body, so you might identify one that works the best for you.
- You may also use a different interval duration in each workout. For example, short intervals in Workout A and longer intervals after Workout B.
- Here is a sample interval workout from the TT for Women Training Program.
TT for Women Intervals: Weeks 5-8
-Warm-up for 5 minutes.
- Work at an 8/10 level of intensity for 60 seconds.
- (A 10/10 intensity is running for your life, so adjust accordingly).
- Your heart rate should be near maximal by the end of the interval.
- Follow that with active rest for 60 seconds at a 3/10 level of intensity.
- Active rest means walking or pedaling at a very slow rate.
- Repeat for 6 intervals.
- Finish with 5 minutes of cool-down exercise at 3/10 level of intensity.
Discover how to immediately put interval workouts to work for you, so that you lose fat and gain muscle in less workout time than ever before with the Turbulence Training Reports.
If you join the TT lifestyle, I fully expect you to feel more energy, focus at a higher level, lower or eliminate altogether your sense of anxiety or stress, sleep more soundly, think more clearly, and work more productively. If that doesn't start occurring within days of diligently following the TT nutrition, exercise, and lifestyle guidelines, then you are fully entitled to a complete refund.
Sincerely,
Craig Ballantyne, CSCS, M.Sc.
Men's Fitness Training Adviser
President
CB Athletic Consulting, Inc.
cb@cbathletics.com
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.
2100 Bloor Street West, Suite 6315
M6S 5A5
