4 Weight Loss
 
Turbulence Training
Here is a quick look at abs bootcamp workouts from the celebrated fitness author and trainer,
Craig Ballantyne, CSCS, MS

Many thanks Craig for this helpful information.
Cheers,
padre art

++++++++++++++

By Craig Ballantyne, CSCS, MS

I can't walk my dog in Toronto without tripping over a bootcamp
class full of women doing crunches in public parks. And that's bad
news for the bootcamp classes, because my dog likes to run over and
lick their faces while they do their ab exercises.

Now to be honest, that's not the only problem these women are going
to have if they are relying on crunches for results. The truth is,
crunches aren't effective, and they can even cause low back problems.

So in the Turbulence Training Bootcamp workouts, we just say "NO!"
to crunches - and cardio, of course.

What we do instead, are workouts that look like this one (it's part
2 of my 3-part Ab Bootcamps series in my latest TT Bootcamps manual).

Abs Endurance Workout: Part 2 of the Abs Bootcamps

Warm-up (20 seconds per exercise) - 10 minutes
-       Bodyweight Squat
-       Stick-up
-       Kneeling Pushup or Pushup Plus
-       1-Leg Hip Extension (20 seconds per side)
-       Plank (40 seconds)
-       Side Plank (20 seconds per side)
-       Run in Place
-       Rest 1 minute and repeat 1 more time.

TT Strength Circuit (30 seconds per exercise) - 5 minutes
-       Bulgarian Split Squat or Forward Lunge or 1-Leg Deadlift
      (30 seconds per side)
-       1-Arm KB or DB Press or Elevated Pushup (30 seconds per side)
-       Optional: DB Row or Bodyweight Row
-       Rest 2 minutes before repeating 1 more time.

Water Break - 2 minutes

TT Big 7 Circuit (20 seconds per exercise) - 10 minutes
-       Jumping Jacks
-       Prisoner Squat
-       Spiderman Climb Pushup or Close-grip Pushup
-       Band Row or KB Row or Cross Crawl
-       Diagonal Lunge (20 seconds per side)
-       Inchworm
-       Rest 2 minutes before repeating 1 more time.

Water Break - 2 minutes

TT Depletion Circuit (30 seconds per exercise) - 10 minutes
-       Total Body Extension or Jump Rope
-       Cross-Body Mountain Climber
-       Reaching Lunge (30 seconds per side)
-       Squat Thrusts
-       Shuttle Run or Run in Place
-       Rest 2 minutes before repeating 1 more time.

Water Break - 2 minutes

TT Total Body Abs Circuit (30 seconds per exercise) - 5 minutes
-       Pushup Plank
-       Get-up (30 seconds per side)
-       Optional: Stability Ball Plank
-       Rest 1 minute before repeating 1 more time.

Cool-down, Stretching & Water Break - 10 minutes

Using this workout, your clients will get more fat burning results
without the embarrassment of doing crunches in a public park with a
crazy dog licking their face. At least, in Toronto.

For more TT Bootcamp workouts, get this Complete Trainer Success
Package, featuring not only training programs, but also bootcamp
marketing secrets and a blueprint for selling fitness info products
on the Internet.
Turbulence Training
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I love to read on Write the Weight Off Blog posts of how people are gearing up their activity levels.  Some are ambitious, like a 3-mile run, or some much less so, like my own exercise-in-my-chair routine.

So here's the million-dollar question:

"What's the number one reason people do not work out?"

Is it lack of money? Lack of motivation? Perhaps they lack the ideal workout plan?

Nope. It's TIME. Or rather the lack thereof.

"We know that 50 per cent of the population doesn't [exercise] and the most commonly cited barrier to exercise is lack of time." This quote comes from exercise researcher Martin Gibala, a kinesiology professor at McMaster University in Hamilton.

Gibala put his theory to the test in a study that was published in the Journal of Physiology. In it Gibala compared a group who exercised "traditionally" -- 90 to 120 minutes per day -- with another group exercising far less:  Only 20 minutes per day and only three days per week.

That's a whopping one hour per week folks.

Did you know that Jon Benson's "7 Minute Muscle" plan calls for only five 7-minute workouts with resistance training (weights or bodyweight) plus only 9 minutes cardio a few days per week?

And that actually works?  Yeah... you bet it does.

If you do the math, that's about an hour per week as well.

This is the "Level 1" workout. There are three levels depending on your goals and exercise tolerance.

Find out more here -- Jon Benson's "7 Minute Muscle" <--- brief is best!


Back to Gibala's study:

In just two weeks both groups showed improvement in both exercise performance and oxygen uptake. (Remember, fat burns in the presence of oxygen.)

The kicker is that both groups were almost identical in their improvement. Why? Because the brief exercise group trained with greater focus and more intensity -- exactly how Jon suggests you train.

This is just one of dozens of studies that confirm the benefits of shorter but more intense workouts.

However, there is a catch:  Train too hard and you will shut down your fat-burning furnace.

Your body perceives over-exertion done over an extended period of time as a sign of pursuit. It can trigger an ancient hormonal sequence that says, "I'm being chased by a tiger! Horde the fat!"

The body literally shuts down what it considers to be unnecessary activity in favor of self-preservation. And guess what? Burning off those hips and love handles is not a biological necessity.

You have to learn when to hit it hard AND when to rest and recover.

Finally, you have to put yourself into the proper mental state in order to see greater results in the shortest period of time.

Jon devotes an entire chapter to putting your mind into your muscle to make gains faster than ever before in "7 Minute Muscle." You can read more here.

Just remember these three key points:
  1. Time is the greatest barrier to fitness.
  2. Workouts can be short and very effective.
  3. The body goes where the mind directs.

Until next week, train smart.

Sincerely,

padre art

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