KieFit Journal June 2010 Get Out of the Gym and Get Outside Workout: 6 Outdoor Strength Training Exercises Video: Muscle Building In A Rush (Workout Program For Building Muscle) Cardio is NOT the Key to Fat Loss JOURNAL KIEFIT HEALTHY AND HAPPY LIFE! JUNE 2010 ISSUE: Feel good with a sexy body! GET OUT OF THE GYM Hello KieFit Jorunal Fans, 3 AND GET OUTSIDE It's June 2010 and here is the new edition of KieFit Journal. Your free online publication about workout-, muscle building - and fat 6 OUTDOOR STRENGTH 4 burnining -tips. TRAINING EXERCISES - 5 Get out into the shining sun and do your workout! WAVE GOODBYE TO 6 Did you know that there are many exercises that you can do out- FLABBY ARMS ... doors? Read here at page 3 a helpful article about sports and exer- cises you can do outside. More effective workout instructions: Read them here on page 4 and 5. Find further training and more helpful articles to do your work- out the right way to achieve your goals, on page 6 and 7. VIDEO: MUSCLE Tom Vento’s report: Top 10 list foods that burn fat, on page BUILDING IN A RUSH - WEEK 3 6 8 and 9. Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal HOW TO GET A SIX-PACK 7- trainer (CPT) - THE WRONG WAY! Well, enjoy reading! 8 FOODS THAT BURN FAT: - Heidi THE TOP 10 LISTS 9 P.S. Archive Of Past Kiefit Journal Issues http://www.kiefit.com/archive.html 1 CARDIO IS NOT THE KEY 0 TO FAT LOSS - 1 2 RESOURCES FOR 1 TRAINING 3 Send me your comments and ideas for further ADVERTISE 1 articles. Submit your article to Email: ATTENTION OPPORTUNITYS— 4 KIEFIT.COM email@example.com and see it in the next issue Schedules: Submit events sche- of KieFit Journal. dules you know to be mentioned CONTACT—KIEFIT.COM 1 here in the next issue! 5 Use your article to generate additional free traffic to your website as well. Submit your personal Fitness SEND ME YOUR COM- 1 and Sport events you wish to be MENTS AND IDEAS FOR 5 Closing date to submit your articles you wish to be published here and invite Kiefit FURTHER ARTICLES. published here on 25th of each month. Journal readers to attend! GET OUTSIDE Seite 3 Get Out of the Gym and Get Outside by Cody Figgins of Ultimate Fitness Gear Every day, millions of North Americans head fresh air. Yoga workouts to the gym to get their workouts, which after aare really nice when you while can get pretty boring, even for the most do them outside, and devoted exerciser. you can do all sorts of other exercises. If you You are probably thinking that about the only have a pool, you can exercises you can do outdoors are running or always go for a swim, or biking. But, did you know that there are very even do aquasize. few exercises that you can do indoors that you can’t do outdoors? No matter what type of exercise you do, when And, when you are outdoors, you get to enjoy you do bit outdoors, you the sights and sounds around you, which are will enjoy it more, and constantly changing, unlike the same old bor- be apt to do it more of- ing gym. ten, so you’ll soon be in terrific shape. The following are some of the fun exercises you can do outdoors, which is not only more fun, but a great way to get some fresh air and really enjoy yourself: Article written by Cody Figgins of Ultimate Fitness Gear, your top source for the Shaun T Insanity Workout. Join a team. There are all kinds of outdoor sports that will provide you with plenty of ex- Ready to get in shape? ercise. And, you will be doing warm-ups be- fore games and practices, so you will really be getting a total body workout. Some sports that will give you a really great workout include tennis, soccer, basketball (outdoor courts, obviously), football, and even baseball, to a lesser extent. Take a hike! Do what people have been tell- ing you for years (just kidding). But seriously, instead of going for a walk around the block, or jogging, why not go hiking? This is a really great way to get exercise, especially if you choose rough, hilly terrain for your hikes. You will be using muscles you would not use if you were just walking, or even running, and What's Good About a Fat-Loss Program because there is so much to look at Where You Finish At the Same Weight You (remember to bring a camera along), it won’t Started? even seem like exercise. That's easy... when you gain pounds of mus- Go for a swim. For most of us, outdoor swim- cle while you're losing pounds of fat! ming can only be a seasonal form of exercise, but, as long as the weather is nice, don’t Under the right training and nutritional condi- bother with a chlorinated health club pool. tions, your body has the capability of actu- ally building muscle while burning tremen- Swimming will work every muscle in your dous amounts of fat. In fact, under these con- body, so it is an excellent total workout. And if ditions, your body can actually use your you want to make your workout even more own bodyfat to provide the energy for build- intense, swim in a river, against the current. ing that muscle, practically DOUBLING the speed of fat loss! Enjoy your back yard. If you prefer to work out in private, you can take your exercising to Want to learn how to do it? your back yard, and enjoy your workout in the Click this link RIGHT NOW! HERE! OUTDOOR EXERCISES Seite 4 6 Outdoor Strength Training Exercises By Selene Yeager - Prevention http://www.active.com/fitness/Articles Long, sun-filled days mean saying so long to This buddy push-up works more muscles a stuffy gym and hello to biking, swimming, than the solo kind. As a result, you have to and outdoor exercise. That's great for cardio- really tighten your abs and buttocks muscles vascular fitness, but without resistance to keep your body straight. Assume the push-up position with hands directly beneath shoulders and back straight. Have your partner squat down using good form (back straight, knees behind toes) and lift your legs as though holding a wheelbarrow. As she picks you up, tighten your glutes and abs to prevent your body from drooping. When you are steady, bend your elbows and lower your chest until your upper arms are parallel to the ground. Hold for a second, then push back up. Tree Limb Pull-Up (strengthens upper back, biceps, and shoulders) Pull-ups are tough. But with a partner, training, muscle tone can vanish like ice even women with Olive Oyl arms can get the cubes in July. "People think they can build benefits of this great upper-body move. muscle only in a gym," says Tina Vindum of Outdoor Action Fitness in Mill Valley, CA. Grasp a tree branch (or a monkey bar) with "But it's easy and more fun to do it outside."hands shoulder-width apart, palms facing What's more, you may get faster results. you. Bend your knees and cross your an- Research shows that taking your workout kles, so you're hanging. Have your buddy outdoors can rev up the intensity without grasp your shins making it feel harder. just below your knees. With your For even more oomph, grab a friend. The head back partner moves in this workout are more chal- slightly, squeeze lenging, so you'll firm up in no time. your shoulder For a safe, effective buddy workout, talk a blades down and lot. Can't complete a full set? Say so. Too back while bend- easy? Ask your partner to provide more re- ing your sistance. Do two sets of 8 to 12 reps of each elbows to pull move, unless otherwise noted. Always warm your chest toward up with 5 to 10 minutes of walking, and the branch. As stretch afterward. you pull, have Wheelbarrow Push-Up (tones chest, your buddy lift as shoulders, triceps, glutes, and abs) much as necessary for you to accomplish the move. Hold for a second, then slowly lower. >> continued OUTDOOR EXERCISES Seite 5 6 Outdoor Strength Training Exercises By Selene Yeager - http://www.active.com/fitness/Articles - continued - parallel to the ground. Contract your ab mus- cles and lift your head and shoulders off the ground as far as comfortably possible. As you lift, pull your right knee toward your chest, extend your left leg, and twist your torso to bring your left elbow toward your right knee. (Your partner should do the same, so you are moving in sync and pressing against each other's soles at all times.) Hold for a second, then lower and repeat to the opposite side; that's one rep. Partner Row (strengthens upper back) You'll get an upper-back workout while your partner works her torso muscles. Dip and Curl (shapes triceps, thighs, and Have your partner assume a plank position, abs) balancing on forearms and balls of feet. Using good form (back straight, knees behind toes), This challenging move feels easier with a squat down and pick up her legs. Leaning friend doing it beside you. forward from your hips, bend your knees Sit on the edge of a park bench. Grasp the slightly, and extend your arms down at your bench at your sides. Inch yourself off the sides. This is the start position. Keeping your bench, keeping your behind as close to it as back straight, abs tight, and elbows close to possible, and walk your feet out, so your your body, squeeze your shoulder blades to- knees are directly over your ankles. Extend gether and pull your elbows straight back, your right leg, and rest your right heel on the lifting your partner's body up. Your partner ground, with foot flexed. should contract her torso and lower-body muscles to stay straight. As you lift her, she Bend your elbows straight back and lower should pivot from her shoulders, not her back yourself while simultaneously contracting your or hips. Hold for a second and then slowly abs and pulling your right knee toward your extend your arms back down. chest. Don't bend your elbows beyond 90 degrees. Double Bridge (firms glutes, hamstrings, Hold for a second, then push back up and quads, and abs) extend your right leg without touching the ground. Do four to six reps with each leg to Your quads get an extra workout when you complete a set. and your partner press the soles of your feet together. With legs bent and feet flat, lie toe-to-toe with Foot-to-Foot Bicycle Crunch (tightens abs) your partner. Pressing the sole of your left Pressing and resisting against each other's foot against your partner's right foot, extend feet while doing this supereffective crunch those legs up toward the sky. Contracting makes your abs work harder. your glutes and pushing down on your grounded feet, lift your hips, so your bodies With legs bent and feet flat on the ground, lie form straight lines from your bent knees to on your back, toe-to-toe with your partner. your shoulders. Keep hips level. Hold for a Press the soles of your feet against your part- second and then slowly lower. Repeat for a ner's feet and lift them off the ground, so full set; then switch legs. thighs are perpendicular and calves are GOODBYE FLABBY ARMS Seite 6 Wave Goodbye to Flabby Arms - Bench Dips For The Triceps and How to Make Them Work Better For You By Nick Nilsson Want to know an exercise that requires no Have a partner stand behind you (on specialized equipment yet tightens and builds another bench, if necessary) and your upper arms effectively? Learn it here and push down hard on your shoulders as learn how to do it better. you push yourself back up. Another option is to place weight plates on The Bench Dip is an excellent exercise for the your lap or squeeze a dumbell tricep muscles, which are located on the back between your thighs, but the partner- of the upper arms. It is very simple and can be resistance is normally more effective. done with a minimum of equipment. For pictures on how to execute this You can use a bench (or even an ordinary chair) for this one. Start by sitting on the exercise and the tricks for bench. Place your hands on the bench right beside your glutes with your fingers curled increasing the resistance, go to: betterU! over the front edge. It will almost look as though you are sitting on your hands. Nick Nilsson has a degree in Physical Education and Psychology You will find pictures of how to do this exercise and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books includ- and the tricks described below at the URL ing "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic listed at the end of this article. Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to If this is your first time doing this exercise, set maximize the results you get for the hard work you put into your your feet flat on the floor a foot or two away training. from the bench. Your knees will be bent. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," avail- Move your butt forward off the bench a few able at betterU! inches. Now dip your upper body down as though scraping your back along the front edge of the bench. Push yourself back up, Video: squeezing the triceps hard. Muscle Building In A Rush - week 3 This is the easiest position. As you get (Workout Program For Building Muscle) stronger at this exercise, you will find that this position is too easy. Now it's time to increase resistance. Move your feet further away from the bench. This forces your triceps to take up more of your bodyweight. As you get even stronger, move your feet as far out as you can so your legs are straight. Your next position after that is with your feet up on a bench with your legs straight. You may even with to try it with your feet on a bench that is higher than the one you have your hands on. If you get really strong and ambitious, you can even add extra resistance to your body. TO GET A SIX PACK Seite 7 How To Get A Six-Pack - The Wrong Way! By Vince DelMonte If you could sculpt one body eliminate the top four ways not the muscle. Guess what hap- part to perfection for next to get a six-pack: pens when you starve your summer, what would it be? Let body? Your metabolism shuts me guess - six pack abs! Learning how to get a six- down out of survival and pack does not require expen- causes your body to store fat. I don't know anybody who sive workout equipment pro- Your body must get energy does not want to shrink there moted through obnoxious info- from somewhere so guess waistline, lose body fat, elimi- mercials. You can't flick on the what gets sacrificed? nate low back pain and de- TV anymore without seeing velop a jaw dropping set of two new abdominal exercise That's right, your precious rock-hard six-pack. Too bad machines being promoted at muscle which is in fact re- that your brain has been poi- once. There are so many of sponsible for a maintaining a soned with contaiminated in- them, that if you get suckered high metabolism. Starve your formation. into these 'ab workout' muscle - great logic! gimmicks, you will be broke Learning how to get a six- quicker than pack does not require fat Ben Johnson burning pills. What did the last sprints the 100 weight loss pill you bought do m dash! And for you? The same thing the get this: Of the next one is going to do - noth- $520 million ing! Except give you a thinner dollars a year wallet but not a thinner waist spent on exer- line. The entire concept of cise equipment, taking pills to 'burn fat' is built abdominal ma- on a sandy foundation and chines get a misleading because diet pills $208 million only treat the symptons and dollar piece of not the root cause. the pie! Without focusing on the root Learning how problems of a flabby mid- to get a six-pack does not section, like nutrition, lifestyle Before you can start learing require thousands or even and proper training, you will how to get six-pack abs and hundreds of crunches a day. just end up where you started discover the truth about what So much for the Brittany - farther away from having a it really takes to build a beach- Spears ab workou! Crunches six-pack for summer instead worthy abdominal section, you are decent but totally over- of closer. must first expose the lies, used and associated with myths and rumors. more being better. Crunches If just landed on earth from is a very general exercise and Before we talk about how to Mars today, and were able to general exercises get general get six-pack abs, the right avoid these four completely results. Excessive floor way, we must re-program your wrong ways to build a six-pac, crunches shorten the abdomi- hard drive and empty the trash than you will have an advan- nal wall, pull your head for- can of garbage you have been tage over the rest of the world ward and emphasize poor fed. and be one enormous step posture. They also involve a closer to taking your shirt off very low level of stimulation with pride! Because of all this hyped which negelets adequate mus- up and misguided information cle fiber recruitment. About the Author: - even among so-called Learning how to get a six- Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy 'fitness experts' - you should pack does not involve starva- Secrets To Insane Muscle Gain found at skeptical of discerning about tion diets. Starvation diets http://www.VinceDelMonteFitness.com all abdominal training equip- starve the muscle when in- He specializes in teaching skinny guys how to build muscle and gain weight ment and programs. Let's first stead, you should be feeding quickly without drugs, supplements and training less than before. FOODS THAT BURN FAT Seite 8 Foods That Burn Fat: The Top 10 Lists By Tom Venuto, NSCA-CPT, CSCS www.BurnTheFat.com - Anytime the topic of discussion in my blogs, in studying ALL types of diets - has contin- articles or newsletters has turned to my own ued to conclude that almost any hypocaloric personal grocery shopping list, there has al- diet that is not completely “moronic” can ways been a spike in interest. It seems that work, at least in the short term. many people are not only curious about what foods a natural bodybuilder eats to maintain It’s not so much about the high carb - low single digit body fat, but they also want to be carb argument or any other debate as much taken by the hand and told exactly what as it is about calorie control and compliance. foods to eat themselves while on fat-burning The trouble is, restricted diets and staying in or muscle building programs. That’s why I a calorie deficit is difficult, so most people decided to put together four separate “top can’t stick with any program and they fall off 10” lists of healthy foods that burn fat and the wagon, whichever wagon that may be. build muscle. I believe that a lot of our attention needs to Exact quantities and menus are not listed, shift away from pointless debates (for exam- just the individual foods, and of course my ple, low carb vs. high carb is getting really old… so like… get over it every- one, its food intake does vary. I aim to get as many a calorie deficit that makes you lose weight, different varieties of fruits and vegetables as possible over the course of every week and there are a lot of substitutions made, so you are not seeing the full list of everything I eat, only what foods I eat most of the time. not the amount of carbs). I also want to point out that while I don’t be- lieve that extreme low carbs are necessary Instead, our focus should shift towards these or most effective when you look at the long questions: term, research has shown that there are some definite advantages to a low to moder- * How can we build an eating program that ate carb and higher protein diet for fat loss we can enjoy while still getting us leaner and purposes. These include reduced appetite, healthier? higher thermic effect of food and “automatic” * How can we build an eating program that calorie control. helps us control calories? * How can we build an eating program that Personally, I reduce my carb intake moder- improves compliance? ately and temporarily prior to bodybuilding competitions. Specifically, it’s the foods that Here’s one good answer: Eat a wide variety are on the starchy carbs and grains list that of high nutrient density, low calorie density go down during the brief pre-competition pe- foods that you enjoy which still fit within riod when I’m working on that really “ripped” healthy, fat-burning, muscle-building guide- look. I keep the green and fibrous veggie lines! intake very high however, along with large amounts of lean protein, small amounts of Here are the lists of foods I choose to fruit, and adequate amounts of essential fats. achieve these three outcomes. This eating plan is not difficult to stick with at all, by the This list reflects my personal preferences, so way. I enjoy eating like this and it feels al- this is not a prescription to all readers to eat most weird not to eat like this after doing it as I do. It’s very important for compliance to for so long. choose foods you enjoy and to have the op- tion for a wide variety of choices. In the past Remember, habits work in both directions, several years, nutrition and obesity research and as motivational speaker Jim Rohn has FOODS THAT BURN FAT Seite 9 Foods That Burn Fat: The Top 10 Lists By Tom Venuto, NSCA-CPT, CSCS -continued- www.BurnTheFat.com These are listed in the order I frequently My top 10 fruits consume them. So for example, if oatmeal 1. Grapefruit is on the top of the list, it means that is the 2. Apples food I am most likely to eat every single day. 3. Blueberries 4. Canteloupe My 10 top natural starchy carb and whole 5. Oranges grains 6. Bananas 1. Oatmeal (old fashioned) 7. Peaches 2. Yams 8. Grapes 3. Brown rice (a favorite is basmati, a long 9. Strawberries grain aromatic rice) 10. Pineapple 4. Sweet potatoes (almost same as yams) 5. Multi grain hot cereal (mix or barley, oats, Note: I DO include healthy fats as well, such rye. titricale and a few others) as walnuts, almonds, extra virgin olive oil, 6. White potatoes flaxseeds, flaxseed oil (supplement - not to 7. 100% whole wheat bread cook with), avocado and a few others. 8. 100% whole wheat pasta Also, I do eat dairy products and have noth- 9. Beans (great for healthy chili recipes) ing against them, nor am I lactose intoler- 10. Cream of rice hot cereal ant. I simply don’t eat as much dairy as the rest My Top 10 top vegetables of the stuff on my lists. When I eat dairy, its 1. Broccoli usually skim milk, low or non fat cottage 2. Asparagus cheese, low or non fat yogurt and low or non fat cheese (great for omelettes). 3. Spinach 4. Salad greens Last but not least, I usually follow a compli- 5. Tomatoes ance rate of about 95%, which means I take two or three meals per week of whatever I 6. Peppers (green, red or yellow) want (stuff that is NOT on these lists - like 7. Onions pizza, sushi, big fatty restaurant steaks, etc) 8. Mushrooms I hope you found this helpful and interesting. 9. Cucumbers Keep in mind, this is MY food list, and al- 10. Zucchini though you probably couldn’t go wrong to emulate it, you need to choose natural My top 10 lean proteins foods you enjoy in order to develop habits you can stick with long term. In the fruits 1. Egg whites (whole eggs in limited quanti- and vegetables categories alone, there are ties) hundreds of other choices out there, so en- 2. Whey or Casein protein (protein powder joy them all! supplements) 3. Chicken Breast 4. Salmon (wild Alaskan) About the Author: 5. Turkey Breast Tom Venuto is a natural bodybuilder, certified strength 6. Top round steak (grass fed beef) and conditioning specialist (CSCS) and a certified per- sonal trainer (CPT). Tom is the author of "Burn the Fat, 7. Flank Steak (grass fed beef) Feed The Muscle,” which teaches you how to get lean 8. Lean Ground Turkey without drugs or supplements using methods of the world's best bodybuilders and fitness models. Learn 9. Bison/Buffalo how to get rid of stubborn fat and increase your me- tabolism by visiting: www.burnthefat.com 10. Trout CARDIO & FAT LOSS Seite 10 Cardio is NOT the Key to Fat Loss By: Craig Ballantyne, CSCS, MS - www.TurbulenceTraining.com Do you have questions about light weights. But if you are like Instead, by using challenging Turbulence Training? How it most strength training, and choosing works? What's in the work- intervals over monotonous outs? Or even what does it men and women and have 45 cardio, research has shown mean? minutes (or less) on only three that your post workout metabo- days of the week to workout, lism is significantly greater. Recently one of the UK's top then Turbulence Training will And an increased metabolism trainers, Paul Mort from work wonders for you. for an entire 24 hour period is what gives people results. PrecisionFitness.co.uk, interro- Male or female, almost every- gated me on the Turbulence one I see in traditional fitness It's like putting money in the Training system. Here's our centers could benefit from in- bank. It makes you more q'n'a... creasing the challenge in their money even while you sit at workout. And they can also home or sleep! That's the Q: First, can you tell us the benefit from getting in and out power of a more challenging basics about Turbulence of the gym faster. workout. Training? So that's what led me to Tur- And Turbulence Training Answer: bulence Training. It's simple, workouts, and other no B.S., no-fluff, just-the- "challenging" workouts are Turbulence Training is the re- basics, results-oriented train- always exponentially more en- sult of years of study in the ing. You don't need fancy gym joyable than staring at a TV (or gym and in the research labs machines or even an expen- and library. From personal ex- worse a wall) when "doing your sive gym membership. If you time" on a cardio machine. perience, I've found there is have a bench, a ball and some You can get this great only one way to get the most dumbbells at home, you are fat loss and workout results in "metabolic turbulence" in a set. boot camp, with bodyweight, at the least amount of time - you must increase your training home with dumbbells, or even Q: Okay so we're clear it's a in a busy gym. intensity. e-book training program package that will melt body- Nothing is more effective than With the right workout, you can fat fast, what makes it so Turbulence Training if you only get more fat loss results in less effective? have 45 minutes, three times workout time. Period. That is the one and only goal of this per week to workout. Answer: training program. A better body Most people are so darn hung- Q: In my opinion, resistance in fewer workout sessions, and up on burning a specific num- training, both with free shorter exercise bouts. weights and bodyweight is ber of calories on a cardio ma- the key to losing bodyfat, for chine, that they don't care how That means: our readers that are still un- long they spend in the gym. sure about this could you a) Shorter interval workouts But big deal. If you burn X give me your opinion on my instead of long slow cardio calories over 30 minutes in the this statement? workouts gym doing cardio, but don't Answer: b) More challenging strength boost your post-exercise me- training exercises, such as tabolism, you're wasting the Strength training is just one advanced bodyweight exer- other 23.5 hours to burn a lot key for fat loss, it is essential cises and some traditional more calories. to maximize your metabo- strength training free weight lism, and it is absolutely, And that's what happens with positively paramount to build- exercises If you have two slow, steady workouts that hours to spend in the gym eve- never change. Sure you burn a ing the best body of your ryday, you can feel free to stick few calories in the gym, but dreams. to the same relatively ineffec- there is no "turbulence" on the >> continued tive and inefficient body to increase your metabo- program of long cardio and lism outside of the gym. CARDIO & FAT LOSS Seite 11 Cardio is NOT the Key to Fat Loss By: Craig Ballantyne, CSCS, MS - www.TurbulenceTraining.com - continued- For those that doubt, start with Answer: In the strength training area, bodyweight training. Not only no doubt. is this method of strength Aerobic exercise is certainly training effective at helping inefficient for fat loss. And in fact, we can also find a you sculpt your body, but it is lot of beautiful bodies in the also empowering to your self- By that I mean, the benefits Yoga and Pilates area. Why? pale in comparison to the fat There's certainly no "fat burn- confidence and 100% applica- loss you can achieve in less ing" cardio zone going on ble to your daily living. time with interval training. there. So what gives? Everything from carrying gro- Most people would be able to ceries to "seks" will be easier cut their workout time in half Nutrition. if you are stronger in the body- simply by using intervals weight exercises. Your mobil- rather than aerobic exercise. Nutrition is the #1 factor in fat ity and stamina will increase, loss. It trumps any fat loss so that you will be able to Now I've witnessed a few peo- program, no matter how good ple lose fat and maintain a it is. Yes, even my beloved carry your children to bed eas- ier, you will be able Turbulence Training to do yardwork with will not be 100% ef- fective if someone less fatigue, and you'll literally im- continues to eat chips prove your "zest for and pints as their life" simply from meals. mastering your That's why I spent bodyweight almost 500 quid to strength. have Dr. Christopher All of these benefits Mohr put together an without touching a easy-to-follow, healthy, fat loss nutri- single free weight...but if you tional guidebook to go do go with free along with the Turbu- lence Training work- weights, you'll take your fitness to an out package. It has even greater level. diet plans for both beautiful body with aerobic men and women. Research from the 2001 meet- exercise, but these have been ing of the American College of limited to: young University- So Paul, getting back to the Sports Medicine showed that aged males that also did 4 original question. female subjects boosted their days of heavy strength train- There are far more efficient post-exercise metabolism to a ing, who had no "life" stress ways to change your body. greater level when they did 8 and plenty of time on their reps per exercise, rather than hands to train up to 10 hours Eat for fat loss, and do some 12 reps. per week (not counting recrea-form of strength training to tional sports). sculpt your body. When you So low rep, strength training is take care of your nutrition and best for boosting metabolism. But does that sound like your eat according to Dr. Mohr's It will get you more results in average gym-goer's lifestyle? guidelines, your body will be less time because it will con- like modeling clay in your tinue to work while you re- I doubt it. If it does, where do hands...and the exercises you cover. you live? I want to move there! choose to do with sculpt it. If someone continues on with Q: I'm always telling people So next time you go to the aerobic exercise, the improve- that aerobic exercise is use- gym, do this admittedly un- scientific test...Take a visual ments will be negligible. less for fat loss, does you agree with this? And why? survey of the "cardio" area and the strength training area. >> continued Where are the best bodies? CARDIO & FAT LOSS Seite 12 Cardio is NOT the Key to Fat Loss By: Craig Ballantyne, CSCS, MS - www.TurbulenceTraining.com - continued- So that's why you don't see Answer: P.S. Don't forget... cardio in my structured pro- Most people train in their com- As one of your bonuses for gram. If someone wants to do fort zones. And while a lot of ordering Turbulence Training, a family bike ride or play a programs require a lot of effort you'll receive a 4-week body- game of football on the week- (those classes are no joke), weight program with beginner, end, by all means go ahead. most programs lack an effec- intermediate, and advanced But it is far too inefficient to tive level of intensity. versions. These are great get put in my main workouts. By intensity, we are talking workouts for holiday and busi- about working closer to your ness travel, so you don't have Q: What about somebody maximum level of effort. to stress over missed work- that isn't a member of a outs. gym? Can they still benefit Sure, a set of 15 repetitions to from Turbulence Training? failure for triceps pressdowns "Craig's Bodyweight Turbu- Answer: is tough, but it's not truly in- lence Training program lets tense. Compare that to doing you use your body as the Absolutely. As mentioned ear- a set of 8 pushups - which for most comprehensive home lier, all you need is a bench, a many people is much more gym available. In turn the re- Stability Ball (aka - intense - and now you are sults are like nothing else out Physioball), and a set of using your entire body a lot there. What really impressed dumbbells. A pullup bar would harder. Thus, the turbulence me was his inclusion of a self be a bonus, if you are strong on the body is much greater. assessment that lets you enough to use the pullup and And your body will have to monitor your own progress so chinup exercises. work harder after training to that you keep getting stronger recover - and that's what in- and leaner without any wasted I've done many of the body- creases your metabolism - time. If going to the gym ever weight exercises outside, as and allows you to burn fat all feels stale, I immediately obviously you don't need any day, rather than just for 20-30 switch to Craig's Bodyweight equipment to do many of the minutes. TT program to get and stay in novel ab, leg, and pushing shape." exercises. Heck, I bet you use And dont' worry, even if you Anthony Belza, Strength many of the exercises in your can crank out dozens of push- Coach, Toronto boot camps and you know ups, there are a few variations how little equipment is needed in the Turbulence Training "Craig, I just wanted to let you for a hard workout. program that will give even the know that I've been using your savviest gym veteran an in- Turbulence Training System Think back to the days before tense workout. to whip myself back into the glitzy chrome-and- shape after a vacation and too machine gyms. The same goes with the much time in front of the com- cardio vs. intervals. If you puter getting a couple of pro- People were still able to get fit switch to intervals, you'll no- jects completed and I've with free weights andbody- tice changes in days. And dropped 10.2 lbs. of bodyfat in that's not hyperbole. I've the last 28 days. As a fellow weight. About the Author heard it time and time again fitness professional I can safely say that it's the best Craig Ballantyne is a Certified And good nutrition certainly from TT users...they feel and Strength & Conditioning Special- and most efficient approach to ist and writes for Men's Health, doesn't need a gym member- see changes within 48 hours improving body composition Men's Fitness, Maximum Fit- ship. once they switch their work- ness, Muscle and Fitness Hers, that I've come across." and Oxygen magazines. His outs and start using the TT trademarked Turbulence Train- Fat Loss Nutrition Guidelines. Pat Rigsby ing fat loss workouts have been Q: And lastly, I meet a lot of President, The Fitness Con- featured multiple times in Men’s Stay consistent with the plan, Fitness and Maximum Fitness people who seem to have sulting Group magazines, and have helped and you're gold! thousands of men and women tried every diet going, tried around the world lose fat, gain Fitnessconsulting- classes, gyms and DVDS, muscle, and get lean in less than Sincerely, group.com 45 minutes three times per what makes Turbulence week. For more information on the Turbulence Training work- Training different from outs that will help you burn fat these? Craig Ballantyne, CSCS, MS without long, slow cardio ses- sions or fancy equipment, visit Author, Turbulence Training www.TurbulenceTraining.com RESOURCES FOR TRAINING Seite 13 Want a monster chest? This is for YOU… Click HERE! Want to know the secrets to never hitting a plateau in your training ever again? With the programs you'll find in "Specialization Training", you'll have the knowledge you need to blast past any hurdle in your training. You could add as much as 50 pounds to your bench press in a matter of weeks. Click here for more information. ADVERTISE OPPORTUNITYS Seite 14 ADVERTISE W I T H US... Advertise with Kiefit.com For Cheap $3 If you have a new product or service to showcase to the fitness community, Kiefit.com is the place to reach your tar- geted audience! The purpose of the Kiefit.com fitness oriented social bookmarking website, the Kiefit Journal and the newsletter is to give consumers proven methods to help them in their quest for fitness and good health. It is our goal to inform our community and subscribers of new developments in the health and fitness fields and connect them with each other to benefit from their experiences! 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