Inside Issue #15 you will discover the best time of day to do a fat loss workout. Is the morning best for fat loss or should you workout in the afternoon. You will also get... - CB’s Big Idea - Home Based TT - Exercise #1: Cable Chop - Exercise #2: MB Chop What’s my big idea? To get you bigger, stronger, and more muscular in as little time as possible. How? With my Turbulence Training for Mass program. If you want to get real jacked real fast, then pick up this program today. And as an added bonus in the TT for Mass Workout, you’ll get an in-depth review of muscle-building supplements. My report will save you big bucks by telling you which supplements are worthless, while revealing the number one supplement that works for building muscle. “I think I'm leaner than when I was 164 (before TT for Mass), but now I'm 180lbs. Your programs sure do the trick!” “I just ordered the Turbulence Training manuals for mass and for fat loss and I couldn't possibly be more excited. I am amazed at just how comprehensive these manuals are! In addition to workout programs, they carefully cover nutrition and general aspects of health. I always thought I had a very healthy lifestyle, but with these manuals in hand I am already recognizing aspects that require change. There are so many new exercises here to add to my repertoire, what a great way to start off the holidays. I'll be hitting the gym with renewed vigor. These manuals FAR exceed expectations. You really ARE practically giving them away. Thanks Craig!” Ben Pinder "Men's Fitness readers want to build size and strength, improve their sports skills, and lose their guts - and usually all at once! Craig Ballantyne is absolutely adept at all these things, and that's why I regularly ask him to contribute to the magazine. His Turbulence Training programs are widely regarded as the best methods for fat loss, and I recommend them to readers constantly. In addition to being one of the most knowledgeable and up-to-date trainers in the world, Craig's friendly, outgoing personality puts his clients at ease and encourages quicker results." Click here for the TT for Mass report. 2 – TT Q’n’A: Doing TT at Home Q: I workout at home with only free weights. Can I do all of the exercises found in the Turbulence Training Fat Loss workouts at home? Answer: Yes, everything can be done at home. I have included photos and descriptions for all of the exercises, so that you will do each safely and effectively.Best Time for a Fat Loss Workout
1 – CB’s Big Idea
Roland Denzel
Sean Hyson, Fitness Editor, Men's Fitness
Q: I’m doing the Turbulence Training for Fat Loss workouts. Is it counter-productive to do "standard" aerobic exercise on the off days? I would like to resume running to build my aerobic base again, but my first priority is fat loss and gaining overall strength.
Answer:
I encourage people to use their non-Turbulence Training days for health-promoting exercise (which can mean a half hour walk, yoga, or aerobic training). The duration and intensity of these “off-day” workouts depends on your fitness level, your recovery capacity, and your nutrition plan.
If you plan on resuming a former running program, please start conservatively, especially if you are running on hard surfaces. Start easy. Build up in volume. Monitor your energy levels, strength levels, and mood. Be conservative, train consistent, and superior results will be yours.
3 – Best Time to Workout
Q: When is the best time to workout?
Answer:
In general, there is no best time to workout. Training in the afternoon should get you the same results as training in the morning, all other things being equal (i.e. nutrition, workout intensity, etc.).
Here are some important considerations for determining your workout time:
a) Are you able to train with at a proper intensity or are you tired?
b) Will you be able to eat properly before and after your workout time?
c) Will you stick to your workout program?
d) Will exercising in the morning be hard on your back?
Why do I bring up point “d”?
Dr. Stuart McGill, an expert in low-back disorders, recommends waiting at least an hour after waking up before engaging in any exercise that includes trunk flexion (i.e. traditional ab exercises such as crunches). Overnight, the discs between your vertebrae fill with fluid and are more susceptible to injury in the morning. That’s the reason behind this recommendation.
So don't roll out of bed and start doing sit-ups (not that most people should be doing those anyway – and as you’ll notice in my reports, I don’t include sit-ups in the programs). If you choose to exercise in the morning, you’ll be fine if you pay attention to your form and exercise selection (just as you should no matter when you exercise).
If you have soreness in the lower back, it is also a good idea to avoid bending over early in the morning (use another posture that is more back friendly when putting on your shoes, socks, picking up dumbbells off the floor, etc.). Always use proper lifting posture when training - no matter what time of day.
Basically, the bottom line is that you can still workout in the morning as long as you are extra careful of your back and lifting technique.
4 - Exercises
Cable Chop
· Stand sideways beside a cable stack with your right shoulder closest to the stack.
· Attach a handle to the highest pulley position. Grasp the handle over your right shoulder with arms extended and a slight bend at the elbow.
· Your knees should be slightly bent and your hips slightly pushed back.
· Prepare for the exercise by bracing (contracting) your abdominals from top to bottom.
· Without bending at the elbows any further, bring your arms down and across the body using your abs to initiate the movement. Focus on working your abs and obliques.
· Perform all reps for one side and then switch.
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Medicine Ball Chop
· Stand with your feet slightly greater than shoulder-width apart.
· Hold the medicine ball over your left shoulder (with both hands). Your right shoulder should be under your chin.
· Bend your knees and flex your torso forward. Contract your abs, rotate your torso, and bring the medicine ball across your body.
· Pause at the bottom and then slowly return to the start position.
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.
CB Athletic Consulting, Inc.
2100 Bloor Street West, Suite 6315
Toronto , Ontario
CB Athletic Consulting, Inc.
2100 Bloor Street West, Suite 6315
M6S 5A5
