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
KIEFIT JOURNAL
HEALTHY AND HAPPY LIFE! JUNE 2010
Feel good with a sexy body!
ISSUE:
GET OUT OF THE GYM AND GET OUTSIDE
6 OUTDOOR STRENGTH TRAINING EXERCISES
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It's June 2010 and here is the new edition of KieFit Journal. Your free online publication about workout-, muscle building - and fat burnining -tips.
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WAVE GOODBYE TO FLABBY ARMS ...
Hello KieFit Jorunal Fans,
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Get out into the shining sun and do your workout! Did you know that there are many exercises that you can do outdoors? Read here at page 3 a helpful article about sports and exercises 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 workout the right way to achieve your goals, on page 6 and 7.
VIDEO: MUSCLE BUILDING IN A RUSH WEEK 3
HOW TO GET A SIX-PACK - THE WRONG WAY!
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8 FOODS THAT BURN FAT: THE TOP 10 LISTS
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CARDIO IS NOT THE KEY TO FAT LOSS
Tom Vento’s report: Top 10 list foods that burn fat, on page 8 and 9. Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT) Well, enjoy reading! Heidi P.S. Archive Of Past Kiefit Journal Issues http://www.kiefit.com/archive.html
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OUTSIDE
Get Out of the Gym and Get Outside by Cody Figgins of Ultimate Fitness Gear
Every day, millions of North Americans head to the gym to get their workouts, which after a while can get pretty boring, even for the most devoted exerciser.
fresh air. Yoga workouts are really nice when you do them outside, and 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 ofing 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 exercise. And, you will be doing warm-ups before games and practices, so you will really be getting a total body workout.
Ready to get in shape?
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 telling 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 because there is so much to look at (remember to bring a camera along), it won’t even seem like exercise.
What's Good About a Fat-Loss Program Where You Finish At the Same Weight You Started? That's easy... when you gain pounds of muscle while you're losing pounds of fat!
Go for a swim. For most of us, outdoor swimming can only be a seasonal form of exercise, Under the right training and nutritional condibut, as long as the weather is nice, don’t tions, your body has the capability of actubother with a chlorinated health club pool. ally building muscle while burning tremendous amounts of fat. In fact, under these conSwimming will work every muscle in your body, so it is an excellent total workout. And if ditions, your body can actually use your own bodyfat to provide the energy for buildyou want to make your workout even more ing that muscle, practically DOUBLING the intense, swim in a river, against the current. 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
6 Outdoor Strength Training Exercises By Selene Yeager - Prevention http://www.active.com/fitness/Articles
Long, sun-filled days mean saying so long to a stuffy gym and hello to biking, swimming, and outdoor exercise. That's great for cardiovascular fitness, but without resistance
This buddy push-up works more muscles than the solo kind. As a result, you have to really tighten your abs and buttocks muscles 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)
training, muscle tone can vanish like ice cubes in July. "People think they can build muscle only in a gym," says Tina Vindum of Outdoor Action Fitness in Mill Valley, CA. "But it's easy and more fun to do it outside." What's more, you may get faster results. Research shows that taking your workout outdoors can rev up the intensity without making it feel harder.
Pull-ups are tough. But with a partner, even women with Olive Oyl arms can get the benefits of this great upper-body move.
Grasp a tree branch (or a monkey bar) with hands shoulder-width apart, palms facing you. Bend your knees and cross your ankles, so you're hanging. Have your buddy grasp your shins 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 bendeasy? Ask your partner to provide more reing 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 your buddy lift as Wheelbarrow Push-Up (tones chest, much as shoulders, triceps, glutes, and abs) necessary for you to accomplish the move. Hold for a second, then slowly lower.
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OUTDOOR
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6 Outdoor Strength Training Exercises By Selene Yeager - http://www.active.com/fitness/Articles - continued parallel to the ground. Contract your ab muscles 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 abs) This challenging move feels easier with a friend doing it beside you. Sit on the edge of a park bench. Grasp the bench at your sides. Inch yourself off the bench, keeping your behind as close to it as possible, and walk your feet out, so your knees are directly over your ankles. Extend your right leg, and rest your right heel on the ground, with foot flexed.
Bend your elbows straight back and lower yourself while simultaneously contracting your abs and pulling your right knee toward your chest. Don't bend your elbows beyond 90 degrees. Hold for a second, then push back up and extend your right leg without touching the ground. Do four to six reps with each leg to complete a set.
Have your partner assume a plank position, balancing on forearms and balls of feet. Using good form (back straight, knees behind toes), squat down and pick up her legs. Leaning forward from your hips, bend your knees slightly, and extend your arms down at your sides. This is the start position. Keeping your back straight, abs tight, and elbows close to your body, squeeze your shoulder blades together and pull your elbows straight back, lifting your partner's body up. Your partner should contract her torso and lower-body
muscles to stay straight. As you lift her, she should pivot from her shoulders, not her back or hips. Hold for a second and then slowly extend your arms back down. Double Bridge (firms glutes, hamstrings, quads, and abs) Your quads get an extra workout when you and your partner press the soles of your feet together.
With legs bent and feet flat, lie toe-to-toe with your partner. Pressing the sole of your left foot against your partner's right foot, extend Pressing and resisting against each other's those legs up toward the sky. Contracting feet while doing this supereffective crunch your glutes and pushing down on your makes your abs work harder. 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 your shoulders. Keep hips level. Hold for a on your back, toe-to-toe with your partner. 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 Foot-to-Foot Bicycle Crunch (tightens abs)
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GOODBYE
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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 specialized equipment yet tightens and builds your upper arms effectively? Learn it here and learn how to do it better. The Bench Dip is an excellent exercise for the tricep muscles, which are located on the back of the upper arms. It is very simple and can be done with a minimum of equipment. You can use a bench (or even an ordinary chair) for this one. Start by sitting on the bench. Place your hands on the bench right beside your glutes with your fingers curled over the front edge. It will almost look as though you are sitting on your hands.
You will find pictures of how to do this exercise and the tricks described below at the URL listed at the end of this article. If this is your first time doing this exercise, set your feet flat on the floor a foot or two away from the bench. Your knees will be bent. Move your butt forward off the bench a few inches. Now dip your upper body down as though scraping your back along the front edge of the bench. Push yourself back up, squeezing the triceps hard. This is the easiest position. As you get 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.
Have a partner stand behind you (on another bench, if necessary) and push down hard on your shoulders as you push yourself back up. Another option is to place weight plates on your lap or squeeze a dumbell between your thighs, but the partnerresistance is normally more effective. For pictures on how to execute this exercise and the tricks for increasing the resistance, go to: betterU!
Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic 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 maximize the results you get for the hard work you put into your training. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at betterU!
Video: Muscle Building In A Rush - week 3 (Workout Program For Building Muscle)
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PACK
How To Get A Six-Pack - The Wrong Way! By Vince DelMonte eliminate the top four ways not If you could sculpt one body part to perfection for next to get a six-pack: summer, what would it be? Let me guess - six pack abs! Learning how to get a sixpack does not require expensive workout equipment proI don't know anybody who does not want to shrink there moted through obnoxious infowaistline, lose body fat, elimi- mercials. You can't flick on the TV anymore without seeing nate low back pain and detwo new abdominal exercise velop a jaw dropping set of machines being promoted at rock-hard six-pack. Too bad that your brain has been poi- once. There are so many of them, that if you get suckered soned with contaiminated ininto these 'ab workout' formation. gimmicks, you will be broke quicker than Ben Johnson sprints the 100 m dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!
Before you can start learing how to get six-pack abs and discover the truth about what it really takes to build a beachworthy abdominal section, you must first expose the lies, myths and rumors. Before we talk about how to get six-pack abs, the right way, we must re-program your hard drive and empty the trash can of garbage you have been fed. Because of all this hyped up and misguided information - even among so-called 'fitness experts' - you should skeptical of discerning about all abdominal training equipment and programs. Let's first
Learning how to get a six-pack does not require thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workou! Crunches are decent but totally overused and associated with more being better. Crunches is a very general exercise and general exercises get general results. Excessive floor crunches shorten the abdominal wall, pull your head forward and emphasize poor posture. They also involve a very low level of stimulation which negelets adequate muscle fiber recruitment. Learning how to get a sixpack does not involve starvation diets. Starvation diets starve the muscle when instead, you should be feeding
the muscle. Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat. Your body must get energy from somewhere so guess what gets sacrificed? That's right, your precious muscle which is in fact responsible for a maintaining a high metabolism. Starve your muscle - great logic! Learning how to get a sixpack does not require fat burning pills. What did the last weight loss pill you bought do for you? The same thing the next one is going to do - nothing! Except give you a thinner wallet but not a thinner waist line. The entire concept of taking pills to 'burn fat' is built on a sandy foundation and misleading because diet pills only treat the symptons and not the root cause. Without focusing on the root problems of a flabby midsection, like nutrition, lifestyle and proper training, you will just end up where you started - farther away from having a six-pack for summer instead of closer. If just landed on earth from Mars today, and were able to avoid these four completely wrong ways to build a six-pac, than you will have an advantage over the rest of the world and be one enormous step closer to taking your shirt off with pride! About the Author: Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.
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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, articles or newsletters has turned to my own personal grocery shopping list, there has always been a spike in interest. It seems that many people are not only curious about what foods a natural bodybuilder eats to maintain single digit body fat, but they also want to be taken by the hand and told exactly what foods to eat themselves while on fat-burning or muscle building programs. That’s why I decided to put together four separate “top 10” lists of healthy foods that burn fat and build muscle. Exact quantities and menus are not listed, just the individual foods, and of course my
food intake does vary. I aim to get as many 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. I also want to point out that while I don’t believe that extreme low carbs are necessary or most effective when you look at the long term, research has shown that there are some definite advantages to a low to moderate carb and higher protein diet for fat loss purposes. These include reduced appetite, higher thermic effect of food and “automatic” calorie control. Personally, I reduce my carb intake moderately and temporarily prior to bodybuilding competitions. Specifically, it’s the foods that are on the starchy carbs and grains list that go down during the brief pre-competition period when I’m working on that really “ripped” look. I keep the green and fibrous veggie intake very high however, along with large amounts of lean protein, small amounts of fruit, and adequate amounts of essential fats.
in studying ALL types of diets - has continued to conclude that almost any hypocaloric diet that is not completely “moronic” can work, at least in the short term. It’s not so much about the high carb - low carb argument or any other debate as much as it is about calorie control and compliance. The trouble is, restricted diets and staying in a calorie deficit is difficult, so most people can’t stick with any program and they fall off the wagon, whichever wagon that may be. I believe that a lot of our attention needs to shift away from pointless debates (for example, low carb vs. high carb is getting really old… so like… get over it everyone, its a calorie deficit that makes you lose weight,
not the amount of carbs). Instead, our focus should shift towards these questions: * How can we build an eating program that we can enjoy while still getting us leaner and healthier? * How can we build an eating program that helps us control calories? * How can we build an eating program that improves compliance? Here’s one good answer: Eat a wide variety of high nutrient density, low calorie density foods that you enjoy which still fit within healthy, fat-burning, muscle-building guidelines!
Here are the lists of foods I choose to 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 althis 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 option 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
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FOODS
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Foods That Burn Fat: The Top 10 Lists By Tom Venuto, NSCA-CPT, CSCS
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www.BurnTheFat.com
These are listed in the order I frequently consume them. So for example, if oatmeal is on the top of the list, it means that is the food I am most likely to eat every single day.
My top 10 fruits 1. Grapefruit 2. Apples 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 cook with), avocado and a few others. 7. 100% whole wheat bread 8. 100% whole wheat pasta Also, I do eat dairy products and have noth9. Beans (great for healthy chili recipes) ing against them, nor am I lactose intolerant. 10. Cream of rice hot cereal My Top 10 top vegetables 1. Broccoli 2. Asparagus 3. Spinach 4. Salad greens 5. Tomatoes 6. Peppers (green, red or yellow) 7. Onions 8. Mushrooms 9. Cucumbers 10. Zucchini My top 10 lean proteins 1. Egg whites (whole eggs in limited quantities) 2. Whey or Casein protein (protein powder supplements) 3. Chicken Breast 4. Salmon (wild Alaskan) 5. Turkey Breast 6. Top round steak (grass fed beef) 7. Flank Steak (grass fed beef) 8. Lean Ground Turkey 9. Bison/Buffalo 10. Trout
I simply don’t eat as much dairy as the rest of the stuff on my lists. When I eat dairy, its usually skim milk, low or non fat cottage cheese, low or non fat yogurt and low or non fat cheese (great for omelettes). Last but not least, I usually follow a compliance rate of about 95%, which means I take two or three meals per week of whatever I want (stuff that is NOT on these lists - like pizza, sushi, big fatty restaurant steaks, etc) I hope you found this helpful and interesting. Keep in mind, this is MY food list, and although you probably couldn’t go wrong to emulate it, you need to choose natural foods you enjoy in order to develop habits you can stick with long term. In the fruits and vegetables categories alone, there are hundreds of other choices out there, so enjoy them all!
About the Author: Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com
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Cardio is NOT the Key to Fat Loss By: Craig Ballantyne, CSCS, MS - www.TurbulenceTraining.com
light weights. But if you are like Instead, by using challenging strength training, and choosing most intervals over monotonous men and women and have 45 cardio, research has shown minutes (or less) on only three that your post workout metabodays of the week to workout, lism is significantly greater. then Turbulence Training will Recently one of the UK's top And an increased metabolism work wonders for you. trainers, Paul Mort from for an entire 24 hour period is what gives people results. PrecisionFitness.co.uk, interro- Male or female, almost everyone I see in traditional fitness gated me on the Turbulence It's like putting money in the centers could benefit from inTraining system. Here's our bank. It makes you more creasing the challenge in their money even while you sit at q'n'a... 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 TurAnd 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 rebasics, results-oriented trainalways exponentially more ensult 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 expenworse a wall) when "doing your and library. From personal exsive 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 "metabolic turbulence" in a fat loss and workout results in set. boot camp, with bodyweight, at the least amount of time - you home with dumbbells, or even must increase your training 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 per week to workout. the one and only goal of this 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 weights and bodyweight is shorter exercise bouts. ber of calories on a cardio mathe key to losing bodyfat, for chine, that they don't care how our readers that are still unThat means: long they spend in the gym. sure about this could you a) Shorter interval workouts give me your opinion on my But big deal. If you burn X instead of long slow cardio calories over 30 minutes in the this statement? workouts gym doing cardio, but don't Answer: boost your post-exercise meb) More challenging strength tabolism, you're wasting the Strength training is just one training exercises, such as other 23.5 hours to burn a lot key for fat loss, it is essential advanced bodyweight exermore calories. to maximize your metabocises and some traditional lism, and it is absolutely, strength training free weight And that's what happens with positively paramount to buildexercises 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 dreams. ryday, you can feel free to stick few calories in the gym, but to the same relatively ineffecthere is no "turbulence" on the >> continued tive and inefficient body to increase your metabo-
Do you have questions about Turbulence Training? How it works? What's in the workouts? Or even what does it mean?
program of long cardio and
lism outside of the gym.
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Cardio is NOT the Key to Fat Loss By: Craig Ballantyne, CSCS, MS - www.TurbulenceTraining.com - continued-
For those that doubt, start with bodyweight training. Not only is this method of strength training effective at helping you sculpt your body, but it is also empowering to your selfconfidence and 100% applicable to your daily living.
Answer: Aerobic exercise is certainly inefficient for fat loss.
By that I mean, the benefits pale in comparison to the fat loss you can achieve in less time with interval training. Everything from carrying gro- Most people would be able to ceries to "seks" will be easier cut their workout time in half if you are stronger in the body- simply by using intervals weight exercises. Your mobil- rather than aerobic exercise. ity and stamina will increase, Now I've witnessed a few peoso that you will be able to ple lose fat and maintain a carry your children to bed easier, you will be able to do yardwork with less fatigue, and you'll literally improve your "zest for life" simply from mastering your bodyweight strength. All of these benefits without touching a single free weight...but if you do go with free weights, you'll take your fitness to an even greater level. Research from the 2001 meeting of the American College of Sports Medicine showed that female subjects boosted their post-exercise metabolism to a greater level when they did 8 reps per exercise, rather than 12 reps.
beautiful body with aerobic exercise, but these have been limited to: young Universityaged males that also did 4 days of heavy strength training, who had no "life" stress and plenty of time on their hands to train up to 10 hours per week (not counting recreational sports).
In the strength training area, no doubt. And in fact, we can also find a lot of beautiful bodies in the Yoga and Pilates area. Why? There's certainly no "fat burning" cardio zone going on there. So what gives? Nutrition. Nutrition is the #1 factor in fat loss. It trumps any fat loss program, no matter how good it is. Yes, even my beloved Turbulence Training will not be 100% effective if someone continues to eat chips and pints as their meals. That's why I spent almost 500 quid to have Dr. Christopher Mohr put together an easy-to-follow, healthy, fat loss nutritional guidebook to go along with the Turbulence Training workout package. It has diet plans for both men and women. So Paul, getting back to the original question. There are far more efficient ways to change your body.
Eat for fat loss, and do some form of strength training to 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 average gym-goer's lifestyle? guidelines, your body will be It will get you more results in less time because it will conlike modeling clay in your I doubt it. If it does, where do tinue to work while you rehands...and the exercises you you live? I want to move there! cover. 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 improvethat aerobic exercise is use- gym, do this admittedly unments will be negligible. scientific test...Take a visual less for fat loss, does you survey of the "cardio" area agree with this? And why? and the strength training area. >> continued Where are the best bodies?
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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 cardio in my structured program. If someone wants to do a family bike ride or play a game of football on the weekend, by all means go ahead. But it is far too inefficient to get put in my main workouts. Q: What about somebody that isn't a member of a gym? Can they still benefit from Turbulence Training? Answer:
Answer: Most people train in their comfort zones. And while a lot of programs require a lot of effort (those classes are no joke), most programs lack an effective level of intensity. By intensity, we are talking about working closer to your maximum level of effort.
Sure, a set of 15 repetitions to failure for triceps pressdowns is tough, but it's not truly intense. Compare that to doing Absolutely. As mentioned ear- a set of 8 pushups - which for lier, all you need is a bench, a many people is much more intense - and now you are Stability Ball (aka using your entire body a lot Physioball), and a set of dumbbells. A pullup bar would harder. Thus, the turbulence on the body is much greater. be a bonus, if you are strong enough to use the pullup and And your body will have to work harder after training to chinup exercises. recover - and that's what increases your metabolism I've done many of the bodyand allows you to burn fat all weight exercises outside, as obviously you don't need any day, rather than just for 20-30 minutes. equipment to do many of the novel ab, leg, and pushing exercises. Heck, I bet you use And dont' worry, even if you many of the exercises in your can crank out dozens of pushups, there are a few variations boot camps and you know how little equipment is needed in the Turbulence Training program that will give even the for a hard workout. savviest gym veteran an inThink back to the days before tense workout. the glitzy chrome-andThe same goes with the machine gyms. cardio vs. intervals. If you People were still able to get fit switch to intervals, you'll notice changes in days. And with free weights andbodythat's not hyperbole. I've weight. heard it time and time again from TT users...they feel and And good nutrition certainly doesn't need a gym member- see changes within 48 hours once they switch their workship. outs and start using the TT Fat Loss Nutrition Guidelines. Q: And lastly, I meet a lot of Stay consistent with the plan, people who seem to have and you're gold! tried every diet going, tried classes, gyms and DVDS, Sincerely, what makes Turbulence Training different from Craig Ballantyne, CSCS, MS these? Author, Turbulence Training
P.S. Don't forget... As one of your bonuses for ordering Turbulence Training, you'll receive a 4-week bodyweight program with beginner, intermediate, and advanced versions. These are great workouts for holiday and business travel, so you don't have to stress over missed workouts. "Craig's Bodyweight Turbulence Training program lets you use your body as the most comprehensive home gym available. In turn the results are like nothing else out there. What really impressed me was his inclusion of a self assessment that lets you monitor your own progress so that you keep getting stronger and leaner without any wasted time. If going to the gym ever feels stale, I immediately switch to Craig's Bodyweight TT program to get and stay in shape." Anthony Belza, Strength Coach, Toronto "Craig, I just wanted to let you know that I've been using your Turbulence Training System to whip myself back into shape after a vacation and too much time in front of the computer getting a couple of projects completed and I've dropped 10.2 lbs. of bodyfat in the last 28 days. As a fellow fitness professional I can safely say that it's the best and most efficient approach to improving body composition that I've come across." Pat Rigsby President, The Fitness Consulting Group Fitnessconsultinggroup.com
About the Author Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
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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.
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