1 – TT Q’n’A

Q: I need help sticking to my fat loss program. What can I do to stay on track when the people around me keep trying to sabotage my fat loss efforts?

Answer:

Explain to everyone what you are trying to accomplish. Emphasize that not only are you following a program to lose fat, but you are also trying to improve your health through exercise and better nutrition. Some people will tell you that you don’t need to lose fat, but no one can give you a hard time for trying to improve your health. The people around you should be more receptive and helpful to this goal.

Social support is a key determinant of success in a fat loss program. If you have friends or family you can relate to on your fat loss journey, it will be easier. It’s also important to have health professionals, such as doctors and trainers that you must report to on a consistent basis. These professionals will help keep you on track.

Q: How much fat can I lose with Turbulence Training?

Answer:

The short answer is, “a lot”. To be more specific, you should be able to lose one pound of body fat each week (in addition to following sound fat loss nutritional practices). At the same time, you should expect to gain or maintain muscle.

Overall, total weight loss will be about a pound per week. This special report gives you at least 12 weeks of workouts, so expect a two-digit fat loss by the time you get through all 4 programs.

Q: Why should I only use each version of Turbulence Training for 3 weeks?

Answer:

We want to keep the element of variety in the training program to achieve consistent fat loss. Nothing, except poor eating, halts fat loss like staying on a training program for too long. By switching it up on a frequent basis, you’ll avoid fat loss plateaus and keep making gains in strength and fitness at the same time.  

"Craig, Turbulence Training is 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, PT

2 – Lifestyle Recommendations for Desk Workers: Part 2

Last issue we discussed the issue of ‘rounded shoulders’ affecting so many office workers and desk jockeys. In this issue, a trainer shares some of his favorite exercises for training the upper back. Photos and exercise descriptions can be found in the following section.

CB: What exercises do you use to build strength and endurance in the upper back and low back? Why are these two very important areas to train?

TI:  

In addressing the 'rounded shoulders' scenario discussed earlier, I concentrate on mid and low traps, posterior deltoid, rhomboids and stretching pec minor.  

To do this I concentrate on moderately wide grip rowing with palms down; rowing using a triceps rope - elbows up/traps down; tubing stretch (horizontal abduction of shoulder joint; palm up rowing with strong scapular contraction at end of range. I combine these with a “2 back for every chest exercise” philosophy.

For low back, I take the Dr. Stuart McGill approach using neutral lumbar spine in birddog; prone opposite arm, opposite leg and for those clients who are strong enough, some isometric strengthening prone on an exercise ball.

Stick em' up is one of my favorites. The client has their back against a wall and arms in a 'stick em' up position. Finger tips, back of wrists, elbows, scapulae, head, glutes and heels are all against the wall. Then move hands up 6-12 inches and then back down to the start position.

It's a great way to actively re-balance upper cross syndrome (Janda). An advanced version of this can be done in a prone (lying on your stomach) position. Keep the upper traps out of both exercises.

CB: What do you recommend as the best ways to relieve work-induced stress?

TI:
Physical work induced stress can be reduced most effectively by ensuring the individuals workstation ergonomically correct in it's set up.

Secondly, I encourage proper posture (education) from my clients. Thirdly, to take frequent breaks from the work they are doing and stretch all the shortened muscles, walk and take a mental break. Lastly, get strong.

Mental stress is best handled through a regular fitness program accompanied by an active lifestyle.  Beyond this I would recommend an individual see a stress specialist.

CB: You’ve been using Turbulence Training routines with your clients. What kind of results and feedback have you received?

TI:
Well the feedback is generally groaning at the time of the workout, but post exercise they are happy they did it. I have found that clients have accelerated their fat loss while at the same time improving dramatically their performance at the exercises, and volume within the workout.  

The other common comment is that we get so much done in such a short period of time. This has obvious benefits for my clients, but would also transfer well to individuals who were sport specific training.

CB: Thanks!

3 – Exercises of the Week

Tubing Stretch/Band Pull

• Hold a resistance tubing band at arms length and shoulder level with your hands spaced shoulder-width apart.
• Pull the band apart and pull your elbows back by using the muscles of your upper back. Focus on bringing your shoulder blades together.
• Keep your hands and elbows at shoulder height.