Today's Workout For Monday 8-22-2011

I've been extremely busy with what seems like hundreds of ongoing things including staying on top of my workout schedule as well as planning out logistics of my weekend classes at Equinox Fitness Training Institute academy in the great fitness city of NYC. As a result I have not had time to log my workouts here lately. Had a few minutes to spare before going to hit the gym so I thought I'd go ahead and log what I have planned today.

Location: Bally's L Street, Dupont Circle, Washington DC

Warm-up: Will consist of a bodyweight circuit along with light jump roping

Workout:

Hanging Leg Raises

3 x 10 Hack Squat superset w/ TRX jump squat

Jump Rope

3 x 4to8 reps Bench Press superset w/ TRX Atomic Push-ups

Jump Rope

3 x 10 Military Press superset w/ TRX Handstand Push-ups

Jump Rope

I will finish up with either 20 min stairmaster or jump rope HIIT depending on how the arms feel.

Weekend Workout Log for Sunday 6-26-2011

My Workout Log for Sunday 6-26-2010

Location: Salem Commons, Salem, Ma.

Warm-up:
5 x100 jump rope reps
5 minute TRX assisted dynamic stretching

Dynamic Drills:
40 meter lateral shuffle
40 meter high knees
40 meter shuttle run
40 meter hamstring kicks

Sprint Drills:
4 x 60meter sprints
6 x 20meter sprint start
(Focus was on explosive starts and overall form)

Jump rope HIIT
10 mins on and off just gunning it hitting 85-95% of maximum heart rate

TRX Circuit 3x:
30 secs sprinter starts (each side)
10 x 10 sec superman planks
1 x 10 oblique crunch

10 minute jump rope HIIT.

Bar Work 3x:
1 x 10 inverted tucks
1 x 10 knee raise with kick out

Dynamic Drills repeated due to jump rope malfunction

Static stretch cool down

Workout fuel:
Pre-workout: Whey protein shake, 1000mg L-Arginine
During: water, 20 oz G-2 low cal
Post-workout- 16 oz chocolate milk immediately after cool-down. 40 min later Avocado/Protein Shake. 2Hrs after workout Oatmeal pancakes.

Top 5 Fat Loss Tips

By: Craig Ballantyne, CSCS, MS
For more information on fat loss tips Click Here!

Men's Fitness magazine recently asked me for 3 of my best fat loss
secrets. Since most times the magazines just don't have enough space
to run my full tips, I thought I'd give you a more detailed
explanation of my secrets here (plus a few extra bonus tips that I
didn't send to the magazine).

Secret #1 - Focus on burning carbohydrate, not fat, during your
fat-loss workouts.

Sounds backwards, right? But not when you look at how I structure
my workouts.

Remember that Turbulence Training focuses on resistance training
and interval training. Both of these use carbohydrate as the main
source of energy. So it's obvious the workout is designed to burn
carbohydrates during the training session.

I have no interest in you trying to train in your "target heart
rate zone" for fat burning (aka - the fat burning zone). The whole
idea of a fat-burning zone is an over-simplified idea of how the
body works during exercise.

Leave the inefficient fat burning zone to the mis-educated trainers
in the commercial gyms (that not surprisingly, also want to sell you
a heart rate monitor so you can stay in your "fat burning heart
rate zone").

If you want to get the most results in the least amount of time,
focus on burning carbohydrates, not fat.

Why do my fat loss workouts focus on burning carbohydrate rather
than fat?

In order to burn more calories after the workout, that's why. When
you exercise with intervals and heavy resistance training, your body
uses more calories in the hours after exercise than it would if you
did traditional cardio and lifted lighter weights.

I call this 'Turbulence'. By any name it gives you the same results
- maximum improvements in your body composition (helping you lose
fat while gaining muscle).

Secret #2 - Use a range of repetitions in your strength training
workouts.

In order to train more muscle fibers and burn more carbohydrates, I
have clients use a range of repetitions within the same workout.

The Turbulence Training workouts now use 6, 8, and 12 reps per set
in order to work the muscle the most effectively.

This will burn more carbohydrates and promote as much muscle growth
as possible when you are keeping the calories low.

Secret #3 - Use the stationary cycle for interval training.

I choose the stationary bike for intervals whenever possible
because cycling against a resistance can help maintain muscle mass.

Cycling against a resistance also allows you to perform a large
amount of mechanical work, and that is a key determinant of the
Turbulence in my training.

But please note: I don't use low-intensity, fast pedaling 'spinning'
intervals as I'm convinced that the hard, resistance based
intervals are more effective for fat loss. My clients only cycle
against a strong resistance in their intervals.

And while I really like the bike, but there are many other ways to
do intervals. Use what works for you, but if you are at a plateau,
try the bike.

Secret #4 - Increase meal frequency

Okay, so this isn't really a secret to anyone that has read about
fat loss.

But a 2005 study from the American Journal of Clinical Nutrition
showed that eating 6 times per day was associated with eating fewer
calories per day, lowering cholesterol levels, and lowering
post-meal insulin levels.

Combine an increased meal frequency with an increased protein and
fiber intake, and you'll see your body composition improve rapidly.

If you need more nutrition help, then you'll love the new
Turbulence Training Nutrition Guide for Men & Women - written by
Dr. Chris Mohr, Ph.D.

See below for more details...

Secret #5 - My Synergistic Turbulence Training Workouts

My Turbulence Training Fat Loss workouts are fast becoming the most
effective way to burn fat, build muscle, and get lean. The
synergistic strength training-interval training workouts are
efficient and effective - getting you in and out of the gym in
under an hour.

Here are some tips that you can use for an advanced training phase.
Use these advanced secrets for 2 weeks then return to your normal
training schedule:

a) Add 10 seconds to each interval but maintain the intensity

b) Add in some bodyweight circuits (10-20 minutes per day) done in
the morning or evening (if you do your regular workout in the AM, do
your bodyweight circuits after dinner; otherwise, do the bw circuits
first thing in the AM, and then do your regular workout at lunch or
later in the afternoon or evening)

If you are advanced, you can use squats, pushups, and bodyweight
rows for your circuit.

If you are a beginner, you could use lying hip extensions, modified
pushups, and stick-ups.

c) Add an extra set to each exercise in the first superset you do
in each workout.

Again, use these three tips for an advanced fat loss period of two
weeks, then return to a normal training schedule.

But always stick to the best fat loss nutrition plan possible.

If you have any other questions, just let me know.

Sincerely,

Craig Ballantyne
Author, Turbulence Training

P.S. Big Nutrition Announcement!

The Turbulence Training Nutrition Guide for Men & Women - written
by Dr. Chris Mohr, Ph.D., is ready for you.

Here are just some of the things you'll learn from Dr. Mohr...

1) How to calculate your calorie needs (p. 6)

2) Calorie recommendations for obese individuals (p.7)

3) The 23 types of sugar (many hidden!) to avoid (p. 9)

4) The 20 whole-grain sources to fuel your fat loss program (p9)

5) Over 60 fruits and vegetables that should be added to your diet
(p. 10)

6) The 16 protein sources you should select most often (p. 13)

7) Shocking trans-fat content of 18 common foods - find out which
food is the deadliest in terms of fat content (p. 16)

8] The 9 Fat Sources you should select most often (p. 17)

9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)

10) The TT Nutrition Plan for Men (p. 19)

11) The TT Nutrition Plan for Women (p. 23)

12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)

Try Turbulence Training today:
Click Here!

TIPS ON EATING FRUIT

This was a very informative article on fruit that my father emailed to me this week. The email stated that the tips are from Dr. Oz. Very good information so please read on.

We all think eating fruit means just buying fruit, cutting it up and popping it into our mouths. It's not that easy. It's important to know how and when to eat fruit.

What's the correct way to eat fruit?

IT MEANS NOT EATING FRUIT AFTER A MEAL! FRUIT SHOULD BE EATEN ON AN EMPTYSTOMACH.


Eating fruit like that plays a major role in detoxifying your system, supplying you with a great deal of energy for weight loss and other life activities.

FRUIT IS THE MOST IMPORTANT FOOD.

Let's say you eat two slices of bread, then a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but it's prevented from doing so.


In the meantime, the whole meal rots and ferments, and turns to acid. The minute the fruit comes into contact with the food in the stomach, and digestive juices, the entire mass of food begins to spoil.


Eat your fruit on an empty stomach, or before your meal! You've heard people complain: Every time I eat watermelon I burp, when I eat durian my stomach bloats, when I eat a banana I feel like running to the toilet, etc. This will not happen if you eat the fruit on an empty stomach. Fruit mixes with the putrefying other food and produces gas. Hence, you bloat!



There's no such thing as some fruits, like orange and lemon are acidic, because all fruit becomes alkaline in our body, according to Dr. Herbert Shelton who did research on this matter. If you have mastered the correct way of eating fruit, you have the Secret of Beauty, Longevity, Health, Energy, Happiness and normal weight.


When you need to drink fruit juice drink only fresh fruit juice, NOT the concentrated juice from the cans. Don't drink juice that has been heated. Don't eat cooked fruit; you don't get the nutrients at all. You get only the taste. Cooking destroys all of the vitamins.


Eating a whole fruit is better than drinking the juice. If you should drink the juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it. You can go on a 3-day fruit-fast to cleanse your body. Eat fruit and drink fruit juice for just 3 days, and you will be surprised when your friends say how radiant you look!


KIWI: Tiny but mighty, and a good source of potassium, magnesium, vitamin E and fiber. Its vitamin C content is twice that of an orange!

AN APPLE a day keeps the doctor away? Although an apple has a low vitamin C content, it has antioxidants and flavonoids which enhances the activity of vitamin C, thereby helping to lower the risk of colon cancer, heart attack and stroke.

STRAWBERRY: Protective Fruit. Strawberries have the highest total antioxidant power among major fruits and protect the body from cancer-causing, blood vessel-clogging free radicals.

EATING 2 - 4 ORANGES a day may help keep colds away, lower cholesterol, prevent and dissolve kidney stones, and reduce the risk of colon cancer.

WATERMELON: Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system. Also a key source of lycopene, the cancer-fighting oxidant. Also found in watermelon: Vitamin C and Potassium.

GUAVA & PAPAYA: Top awards for vitamin C. They are the clear winners for their high vitamin C content. Guava is also rich in fiber, which helps prevent constipation. Papaya is rich in carotene, good for your eyes.

Drinking Cold water after a meal = Cancer!

Can you believe this? For those who like to drink cold water, this applies to you. It's nice to have a cold drink after a meal, however, the cold water will solidify the oily stuff that you've just consumed, which slows digestion. Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.

Fitness Model & Bodybuilder Samuel Okunola

Fitness model Samuel Okunola shares his workout and diet with SimplyShredded.com. This guy has on of the fittest physiques in the business. This is being 'shredded' at its best. Lean muscle without the puffy bulky look which is much healthier from an overall fitness standpoint. Read more about Sameul clicking the link below:

http://www.simplyshredded.com/fitness-model-bodybuilder-samuel-okunola-talks-with-simplyshredded-com.html

How to Avoid an Exercise Plateau

Fitness expert Steve Edwards provides some good insight of avoiding the exercise plateau.This is a common problem I see with new comers to the fitness world.

Resistance and Cardio Playground Workout

I was hard pressed to get in a good workout but was in an area where I had no immediate access to a gym or a well equipped track. I am not much of a jogger so going for a jog is usually an option as a very very last resort. So walking around the neighborhood I found a playground (JACKPOT). In fact this playground had the nice rubberized shock absorbent surface an nice little platforms for doing step up or plyo. With my jump rope and resistance bands (never leave home with out them) I was able to get in a fantastic workout doing the following circuit.

Warm-up
Jumping Jacks
Knee-ups
Running in place
Stretching (upper body, quads, hamstrings, calves, & back)

The Circuit

1. Jump rope (100 reps)
2. Incline push-ups (20 reps-30 reps)
3. Jump rope (100 reps)
4. Pull-ups (10-12 reps)
5. Jump rope (100 reps)
6. Resistance Band Overhead triceps (10-20 reps)
7. Jump rope (100 reps)
8. Step-ups (20 reps)
9. Jump rope (100 reps)

REST 1-2 minutes but keep moving.

Repeat this circuit 3 to 4 times for a complete resistance/cardio workout early in the morning to rev up your metabolism or when ever you can sneak it in at your local playground. This workout assumes the playground is equipped with the following:

• Monkey bars for pull-ups
• Bench or platform for step-ups and push-ups 
• Any type of way to anchor the resistance-band high enough for usage or use the bench for tricep dips.

Tips To Reduce Abdominal Fat

One very common question that I am often asked is 'How to get rid of belly fat and what exercises work best?'

This question has to be answered in several parts but the first thing is to understand what is going on with the body. First of all everybody is different as per our genetic code inherited from our parents. This is important to know because it tells us where on the body we are prone to store fat. Some store fat in the lower areas of the body, while other in the mid section or upper regions. This information is important because the way to a flat ripped mid section is to burn fat all over the body. So if you are prone to store excessive fat in the mid section that is the area where results are gonna take time and patience.

So how do you exercise to burn unwanted fat from your abdominal area? By implementing an all around fitness program that incorporates cardio, resistance, and core strengthening.

Cardio

I am not gonna sit here and tell you specific fat burning cardio exercises. Bottom line is they all burn fat and calories. Just pick one and stick with it and keep in mind to achieve faster results 40 to 60 minutes 4-5 days a week is best. And if you are walking then fine but there is a difference between walking for weight loss and taking a casual stroll so don't dog it. Move briskly to get the heart rate up. You can incorporate arm movements, weights, jumping jacks, or stair walking to increase the intensity. You can change it up as well for instance 20 min walk, 20 minute stairmaster, 20 min elliptical, etc.

Resistance training

This is very important in order to build lean muscle mass which improve your resting metabolic rate and transforms your body into a fat burning furnace. Do not be afraid to build muscle. I am not referring to bulking up. So by all means hit the weight room. You can use dumbells, barbells, resistance bands, or machines. But resistance training is necessary to achieve better overall results. Studies have shown that people who combine resistance and cardio training experience faster results than cardio alone. Why? Because of the metabolic requirements for lean muscle. Your metabolic rate soars when you have lean muscle mass.

Core Strengthening
When working the core try not to think of it as targeting your abs. Abs are strengthen with core training but so is your inner core hence the name 'core training'. Examples of exercises that work the core, crunches, push-ups, pull-ups, squats, planks, and sit-ups. Both cardio and resistance training work the core when performed properly. Often times you may hear a trainer telling you to 'engage the core' when performing a particular exercise. Meaning get your mid section involved with the exercise.

Some other tips that will help with achieving faster results:
1. Try working out in the mornings before eating. This way your body will utilize more fat for energy because glycogen levels are low. Refer to this link for more details: click here

2. Try performing you resistance training prior to your cardio training. Doing the resistance training first will help utilize store glycogen therefore requiring your body to tap fat stores for the cardio energy source.

3.Lifestyle change. I use lifestyle change instead of "diet" because too many people associate the word diet as something temporary when it should in fact be your normal routine. Bottom line people nothing works if you continue to not eat properly and within reason. I cannot think of any program or supplement that does not state the need to follow a proper diet. Yet over and over people will claim something or some program didn't work for them. I cannot begin to tell you how many people I run into working out who ask for advice and they give me these sorrow stories how they have tried everything then I start to ask questions about the diet and that is where they are sabotaging their results. Here are some adjustment one can make to assist with fat burning:

• Drink lots of water and stay hydrated
• Consider drinking cran-water which has been know to fight cellulite.
• Restrict sugar and sodium intake
• Reduce saturate fats in your diet
• Take in good carbs (multi grains)
• Limit food intake late at night
• Limit alcohol consumption (this can really throw a wrench in your weight loss efforts)

4. Mental Strength. Ok I am gonna put this out there and some trainers and fitness professionals may disagree. But you want the truth. EVERYTHING out there works. The science behind all of this may be somewhat complex at the lower level but if you sum it all up it comes down to calories in verses calories out. Yes there are a lot of stupid quizmos out there and everybody under the sun has a weight loss program. So what is comes down to is who or what are you gonna role with. Decide and stick with it. Develop the mental strength to overcome any obstacles and temptations that may thwart your plans. And, practice discipline. Need help with mental strength and discipline enroll in a good martial arts class. Martial arts will train your mind and your body. Or if you are young enough join the military. People involved in martial arts and the military are head and heels above most in the areas of discipline and the outcome, good overall fitness, is usually a by product of their high standards.

One last thing to keep in mind when attacking stubborn abdominal fat, just remember that you are trying to undo several years or months of abuse so it will take time and effort to experience lasting results.