Feel good with a sexy body! by KieFitdotcom

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									  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
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          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




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