==============================================
Turbulence Training Update for TT VIP's
Brought to you by Craig Ballantyne
==============================================
Are you on a Detox Diet? Everyone here in Toronto seems to be...
One of my former clients does a 7-day detox, where he cuts out all
alcohol, caffeine, sugar, and refined carbohydrates - while taking
supplements to help "detoxify" the liver and kidneys.
I don't mind this client doing this, because he is a model client
and follows a very healthy lifestyle all year round.
Is the detox going to significantly improve his health?
No, not really. And while most detox programs aren't dangerous, a
7-day detox won't reverse a poor lifestyle.
Detox diets might even help kick-start your weight loss by getting
you to move to some better habits, but they are not a long-term fix
for health or fat loss.
After all, one week of the cleanest living can't reverse 51 weeks
of the Western Lifestyle. It is much better to spend all year avoiding
a toxic lifestyle than to try and sort it all out in one week.
Here`s a better 7-day plan to follow all year round for fat loss.
Day 1 - TT Workout A
Three days per week you are going to do a Turbulence Training workout.
In general, you should stick to total-body workouts, for example:
1A) Barbell or Dumbbell (DB) Squat - 8 reps
1B) Pushups or DB Chest Press - 8 reps
Rest 1 minute and repeat 2 more times.
2A) DB Split Squat or Bodyweight Bulgarian Split Squat - 8 reps per side
2B) Stability Ball Plank or Regular Plank - 30 to 60 seconds
Rest 1 minute and repeat 2 more times.
3A) Bodyweight Row or DB Row - 12 reps
3B) Side Plank or X-Body Mountain Climber - 30 seconds or 8 reps per side
Followed by 15 minutes of interval training and static stretching.
(Make sure to do a bodyweight circuit warm-up before the workout, too.)
And if you want more TT workouts, I've set up a special page that gives
you over 67% off a 1-year Platinum TT Membership
=> Get 12 Months of TT Workouts for less than the price of a personal training session
You'll get professionally designed workouts, plus the ability to
ask me all of your diet and exercise questions, AND proven diet plans
- all to help you lose fat.
Day 2 - Stay Active on Your Off Day
Between Turbulence Training workouts, take a day off from the gym.
On your off days, your exercise requirement is just 30 minutes of
fun activity. It can be recreational activity with your family, or
moderate-intensity sports, easy bodyweight exercises, or even
Turbulence Training Update for TT VIP's
Brought to you by Craig Ballantyne
==============================================
Are you on a Detox Diet? Everyone here in Toronto seems to be...
One of my former clients does a 7-day detox, where he cuts out all
alcohol, caffeine, sugar, and refined carbohydrates - while taking
supplements to help "detoxify" the liver and kidneys.
I don't mind this client doing this, because he is a model client
and follows a very healthy lifestyle all year round.
Is the detox going to significantly improve his health?
No, not really. And while most detox programs aren't dangerous, a
7-day detox won't reverse a poor lifestyle.
Detox diets might even help kick-start your weight loss by getting
you to move to some better habits, but they are not a long-term fix
for health or fat loss.
After all, one week of the cleanest living can't reverse 51 weeks
of the Western Lifestyle. It is much better to spend all year avoiding
a toxic lifestyle than to try and sort it all out in one week.
Here`s a better 7-day plan to follow all year round for fat loss.
Day 1 - TT Workout A
Three days per week you are going to do a Turbulence Training workout.
In general, you should stick to total-body workouts, for example:
1A) Barbell or Dumbbell (DB) Squat - 8 reps
1B) Pushups or DB Chest Press - 8 reps
Rest 1 minute and repeat 2 more times.
2A) DB Split Squat or Bodyweight Bulgarian Split Squat - 8 reps per side
2B) Stability Ball Plank or Regular Plank - 30 to 60 seconds
Rest 1 minute and repeat 2 more times.
3A) Bodyweight Row or DB Row - 12 reps
3B) Side Plank or X-Body Mountain Climber - 30 seconds or 8 reps per side
Followed by 15 minutes of interval training and static stretching.
(Make sure to do a bodyweight circuit warm-up before the workout, too.)
And if you want more TT workouts, I've set up a special page that gives
you over 67% off a 1-year Platinum TT Membership
=> Get 12 Months of TT Workouts for less than the price of a personal training session
You'll get professionally designed workouts, plus the ability to
ask me all of your diet and exercise questions, AND proven diet plans
- all to help you lose fat.
Day 2 - Stay Active on Your Off Day
Between Turbulence Training workouts, take a day off from the gym.
On your off days, your exercise requirement is just 30 minutes of
fun activity. It can be recreational activity with your family, or
moderate-intensity sports, easy bodyweight exercises, or even
moderate-intensity yoga.
Just stay off the couch for at least 30 minutes on your off day.
In addition, you need to clean out your cupboards and get the junk
out of the pantry. Do NOT be afraid to throw out food - if it's junk
food, it's better in the trash bin than in your fat cells.
After you have cleaned up, prepare a healthy shopping list. Complete
a 7-day food entry and identify your trouble spots. Then organize
your shopping list to provide solutions to your nutrition problems.
Day 3 - TT Workout B plus Bodyweight Intervals
In today's Turbulence Training workout, choose an alternative form
of interval cardio for this workout.
If you are advanced, try some of the bodyweight circuits in place of
running or cycling intervals.
To do bodyweight circuits, pick 3 lower body and 3 upper body
exercises, and alternate between them. Do 10 reps of a lower body
exercise, then 10 reps of an upper body exercise, and so on.
For example:
Bodyweight Squat - 15 reps
Close-Grip Pushup - 10 reps
Prisoner Lunge - 8 reps per side
Bodyweight Row - 8 reps
Jumping Jacks - 30 seconds
Spiderman Climb - 8 reps per side
Rest 1 minute and go through the circuit 2-3 more times.
Day 4 - Baby Step Improvements for Nutrition
Another off-day from the gym (whether you train at a mega-gym or in
the comfort of your own home gym).
Choose an activity and have at least 30 minutes of fun. Yoga is
great as well, to help reduce work-related stress.
In addition, let's make one more nutrition change. Today, I want
you to eat one new fruit and one new vegetable. If you aren't
already eating grapefruit, try one today and see how it helps fill
you up because it contains a lot of soluble fiber called pectin.
Add a new vegetable, such as steamed asparagus or broccoli to your
dinner.
Day 5 - TT Workout C
Do your last Turbulence Training workout of the week today. I
always like to slip in an extra superset on the last workout of the
week. Pick your favorite biceps and triceps exercises and do them
back to back for 3 supersets of 8 reps each.
Inject even more fun into your training & reward yourself for all
of your hard work.
Day 6 - Get Social Support
For most of you, this will be the weekend. That means you should
have extra time to check in with your social support group.
So why not meet up with a friend that is also trying to lose fat
and/or build muscle and talk about what is working for you and
where you are struggling. Its your fat loss mastermind group!
As part of your meeting, choose a fun activity that you both want
to do for at least 30 minutes. Make this activity-based meeting a
regular habit on the weekend.
If you don`t have social support in person, then join us on the TT
Member Forum where you`ll get support from all over the world.
=> Save 67% on your 1-Year Platinum TT Membership here
Day 7 - Plan, Shop & Prepare for the Week Ahead
Get an early start on the day with 30 minutes of a fun activity -
and yes, walking around shopping can count towards your 30 minutes
of activity - and then prepare your meals for the rest of the week.
Plan, shop, & prepare for the week ahead. Make sure to include 1
new fruit and 1 new vegetable on your grocery list.
Getting this done early allows you to spend the rest of the day
outdoors, or going to church and socializing with friends after, or
spending the better part of the day with your family.
Remember that Turbulence Training is all about creating the optimal
fat loss lifestyle - giving you more fat loss results in less
workout time while freeing up your life to spend doing the things
you love with the people you love in the body that you love!
With the TT Platinum Membership, you'll get access to EVERY TT for
Fat Loss Workout, Meatheads Program, Bodyweight Manual, and Workout
Challenge I have created for you.
=> Save 67% on your 1-Year Platinum TT Membership here
Instead of investing the full price of $297 for the year, I've
rolled it back for a New Year's special of only $95 (the original
TT member's investment from when the site started in 2003).
Plus, you'll have a full year of access to the forum where you can
ask me any question you'd like AND you'll get the power of social
support and accountability that you need to finally lose fat.
To your success,
Craig Ballantyne, CSCS, MS
Creator, Turbulence Training Member`s Area
===========================================================
The Turbulence Training email newsletter is
sent to confirmed subscribers only.
Privacy: We do not EVER share, sell, rent or give
away the names or emails of our subscribers. we
respect your privacy.
Copyright - CB Athletic Consulting, Inc.
============================================================
In addition, you need to clean out your cupboards and get the junk
out of the pantry. Do NOT be afraid to throw out food - if it's junk
food, it's better in the trash bin than in your fat cells.
After you have cleaned up, prepare a healthy shopping list. Complete
a 7-day food entry and identify your trouble spots. Then organize
your shopping list to provide solutions to your nutrition problems.
Day 3 - TT Workout B plus Bodyweight Intervals
In today's Turbulence Training workout, choose an alternative form
of interval cardio for this workout.
If you are advanced, try some of the bodyweight circuits in place of
running or cycling intervals.
To do bodyweight circuits, pick 3 lower body and 3 upper body
exercises, and alternate between them. Do 10 reps of a lower body
exercise, then 10 reps of an upper body exercise, and so on.
For example:
Bodyweight Squat - 15 reps
Close-Grip Pushup - 10 reps
Prisoner Lunge - 8 reps per side
Bodyweight Row - 8 reps
Jumping Jacks - 30 seconds
Spiderman Climb - 8 reps per side
Rest 1 minute and go through the circuit 2-3 more times.
Day 4 - Baby Step Improvements for Nutrition
Another off-day from the gym (whether you train at a mega-gym or in
the comfort of your own home gym).
Choose an activity and have at least 30 minutes of fun. Yoga is
great as well, to help reduce work-related stress.
In addition, let's make one more nutrition change. Today, I want
you to eat one new fruit and one new vegetable. If you aren't
already eating grapefruit, try one today and see how it helps fill
you up because it contains a lot of soluble fiber called pectin.
Add a new vegetable, such as steamed asparagus or broccoli to your
dinner.
Day 5 - TT Workout C
Do your last Turbulence Training workout of the week today. I
always like to slip in an extra superset on the last workout of the
week. Pick your favorite biceps and triceps exercises and do them
back to back for 3 supersets of 8 reps each.
Inject even more fun into your training & reward yourself for all
of your hard work.
Day 6 - Get Social Support
For most of you, this will be the weekend. That means you should
have extra time to check in with your social support group.
So why not meet up with a friend that is also trying to lose fat
and/or build muscle and talk about what is working for you and
where you are struggling. Its your fat loss mastermind group!
As part of your meeting, choose a fun activity that you both want
to do for at least 30 minutes. Make this activity-based meeting a
regular habit on the weekend.
If you don`t have social support in person, then join us on the TT
Member Forum where you`ll get support from all over the world.
=> Save 67% on your 1-Year Platinum TT Membership here
Day 7 - Plan, Shop & Prepare for the Week Ahead
Get an early start on the day with 30 minutes of a fun activity -
and yes, walking around shopping can count towards your 30 minutes
of activity - and then prepare your meals for the rest of the week.
Plan, shop, & prepare for the week ahead. Make sure to include 1
new fruit and 1 new vegetable on your grocery list.
Getting this done early allows you to spend the rest of the day
outdoors, or going to church and socializing with friends after, or
spending the better part of the day with your family.
Remember that Turbulence Training is all about creating the optimal
fat loss lifestyle - giving you more fat loss results in less
workout time while freeing up your life to spend doing the things
you love with the people you love in the body that you love!
With the TT Platinum Membership, you'll get access to EVERY TT for
Fat Loss Workout, Meatheads Program, Bodyweight Manual, and Workout
Challenge I have created for you.
=> Save 67% on your 1-Year Platinum TT Membership here
Instead of investing the full price of $297 for the year, I've
rolled it back for a New Year's special of only $95 (the original
TT member's investment from when the site started in 2003).
Plus, you'll have a full year of access to the forum where you can
ask me any question you'd like AND you'll get the power of social
support and accountability that you need to finally lose fat.
To your success,
Craig Ballantyne, CSCS, MS
Creator, Turbulence Training Member`s Area
===========================================================
The Turbulence Training email newsletter is
sent to confirmed subscribers only.
Privacy: We do not EVER share, sell, rent or give
away the names or emails of our subscribers. we
respect your privacy.
Copyright - CB Athletic Consulting, Inc.
============================================================
CB Athletic Consulting, Inc.
2100 Bloor Street West, Suite 6315, Toronto, Ontario M6S 5A5, CANADA
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