Workouts for a Busy Gym

Workouts for a Busy Gym

By: Craig Ballantyne, CSCS, MS
http://bit.ly/turbtrain

Gyms are busy. Too busy. And it is always busiest when you settle in for your TT workout with its awesome fat-blasting supersets.

I know it drives you nuts when you are trying to pair lunges and
presses while someone is taking up valuable workout space chatting or doing some pointless fluff exercise. Why can't they just get out of your way and let you finish your super effective TT workout?

Crowded gyms are such a big problem that I designed the following TT workout that helps you perform my trademark "noncompeting" supersets - the most effective way to lift for fat loss - without letting anyone get in your way. This new version of TT lets you get it done right, even in a busy gym.

The secret to this workout is the pairing of two exercises that can be done at the same bench and often with the same weights. So you won't lose your spot between exercises. Camp out in your little area, work hard, and you'll get lean and lose fat faster than ever.

NOTE: This workout originally ran in Men's Fitness magazine, but I've actually improved the workout just for you! Always looking out for my TurbulenceTraining.com subscribers.

Workout Guidelines

· Workout 3 days per week alternating between workouts A &
B. Rest 1 day between sessions.

· In week 1, you will follow an A, B, A schedule. In week 2, a B, A, B schedule. In week 3, an A, B, A schedule, and in week 4, a B, A, B schedule.

· Each pair of exercises constitutes a "Superset". In each
Superset, do one set of the first exercise followed immediately by the next (1A & 1B) and then repeat.

· Rest 1 minute after completing the exercises in the
Superset (i.e. after 1A & 1B).

· Repeat each Superset until you've completed a total of three sets of each exercise in the pair, then move on to the next
pair.

· Use a 2-0-1 lifting tempo for all exercises (except for any holding exercises like the plank). Take 2 seconds to lower the weight, pause briefly, and then take 1 second to lift the weight.

· Finish each workout with stretching for the tight muscle
groups only.

· For full exercise descriptions and photos, see the Turbulence
Training manual.

Warm-up

· If you are limited by time, reduce the number of sets in the workout, but always perform the full warm-up.

· Never skip a warm-up.

o Perform this circuit 2x's using a 2-0-1 tempo:
- 10 reps of bodyweight squats or step-ups
- 20 seconds for the plank
- 8 reps of kneeling pushups or regular pushups
- 10 reps of inverted bodyweight rowing exercise or band pull

- Perform 2 warm-up sets for each exercise in the first Superset.
- 1 set of 8 reps with 50% of the weight you will use in your
"real" sets.
- 1 set of 8 reps with 75% of the weight you will use in your
"real" sets.

Turbulence Training Interval Training Guidelines

· Research has shown that interval training is very effective for fat loss.

· It is recommended that the stationary cycle be used for
interval training because it allows for an easy transition between
work and recovery.

· Finish each interval workout with stretching for the tight
muscle groups only.

Beginner Interval Workout:
· Warm-up for 5-minutes.
· Perform an interval by exercising for 30 seconds at a hard
pace (at a subjective 7/10 level of intensity) - i.e. fast walking.
· Follow that with "active rest" for 90 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity) - i.e. slow walking.
· Repeat for 3-6 interval repetitions. Finish with 5-10 minutes of moderate intensity exercise for a cool-down at a 4/10 level of intensity.

Advanced Interval Workout
· Warm-up for 5-10 minutes.
· Perform an interval by exercising for 30 seconds at a very hard pace (at a subjective 9/10 level of intensity).
· Follow that with "active rest" for 60 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity).
· Repeat for 3-6 interval repetitions. Finish with 5-10 minutes of moderate intensity exercise for a cool-down at a 4/10 level of intensity.

Workout A

1A) Wide-stance Squat (8 reps)
- Set your feet 4-6 inches wider than shoulder width, your toes pointed forward.

- This superset works best if performed in a squat rack that also has a chin-up bar.

1B) Chin-ups (6 reps)
- If this is too hard, perform a Reverse-grip Lat Pulldown.
- Rest 1 minute and then go back to Squats.
- Do this Superset 3 times and then move on to the next
Superset.

2A) Barbell Step-ups (8 reps per leg)
- Use a step that's high enough so that your knee is bent 90 degrees.
- If you have to use DB's for the step-ups, take an extra 30
seconds rest when going from the step-ups to the rows.

2B) DB or Barbell Row (8 reps)
- Keep your lower back naturally arched.
- Rest 1 minute and then go back to Step-ups.
- Do this Superset 3 times and then move on to the next
Superset.

3A) Side Plank (5 reps per side)
- Contract and brace your abs for 10 seconds per repetition
while keeping your body in a straight line.

3B) Stability Ball Jackknife (12 reps)
- Rest 30 seconds and then go back to Side Plank.
- Do this Superset 3 times and then go to the Intervals.

Workout B

1A) Low-Incline DB Chest Press (8 reps)
- Set the incline to one notch above the flat-bench position.

1B) DB or Barbell Romanian Deadlift (8 reps)
- Keep your lower back naturally arched for the entire
movement.
- Rest 1 minute and then go back to 1A.
- Do this Superset 3 times and then move on to the next
Superset.

2A) DB Close-grip Chest Press (8 reps)
- Push the dumbbells straight up, not together.

2B) DB Rear-deltoid Lateral Raise (8 reps)
- Keep a tight arch in lower back and lean forward as far as possible.
- Perform this exercise extra slowly so that you don't use
momentum.
- Rest 1 minute and then go back to 2A.
- Do this Superset 3 times and then move on to the next
Superset.

3A) Elevated Push-up (12 reps per side)
- Place one hand on a 4-inch step or box and lower your body as
far as possible.

3B) Stability Ball Rollout (15 reps)
- Keep your body in a straight line at all times--don't allow your back to round or bend backward.

Let me know how this workout goes for you and email me your
results. Better yet, take a before and after picture and some measurements to monitor your progress.

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

Sincerely,

Craig Ballantyne
Author, Turbulence Training

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 http://bit.ly/turbtrain

Are Organic Foods Worth the Price?

When you head to the grocery store, shopping for products like eggs, meat, fish, milk, and produce can be very tricky. Signs are posted everywhere labeling food as natural, organic, and a number of other things—but what’s the difference, really? Learning what specific names mean can help you decide if you should shell out extra money on a product of it is simply a marketing ploy.

Natural is a term associated with a number of fruit and vegetable product. Typically, this is simple a marketing ploy to convince you to buy the product. Let's be honest, all fruits and vegetables are natural, right? Unless it’s a new kind of food that has been developed and processed, the product is natural. What you're really looking for is organic. Organic foods are grown without chemical pesticides and fertilizers. There are two main benefits to organic foods.

First, you are helping the environment because those chemicals are not being introduced into nature. Secondly, you are avoiding ingesting chemicals and are therefore consuming more healthy foods. However, organic products are usually more expensive. If you’re on a budget, skip over organic fruits and vegetables that you can peel, like oranges and bananas. After all, once you’ve discarded the peel, you’ve also discarded the chemicals. Instead, opt for organic items like apples, where you eat the peel. No matter what you buy, however, make sure that you rinse off the food when you get home.

Another tricky label you will see is “no hormones.” This usually refers to milk or meat products and is false, since all animals naturally produce hormones. Hormones are what helps an animal (even a human) regulate body organs, have young, and otherwise function. All meat products have hormones. What the labels really mean is that no hormones were unnaturally given to the animal, which is sometimes done to increase milk production. Regardless of hormones, however, the milk and meats are safe for human consumption and aren't in violation of any animal’s rights laws.

Finally, a label on eggs and meat can indicate if the animal was caged or penned. This does not make a difference in the quality or nutritional value of the meat, but is simply a matter of animal rights. These products may be a bit more expensive, but if you want to make humane decisions, that is the way to go. Reading the label and making healthy choices can sometimes be difficult, but learning how to do so can help you make the best choices for you diet.


For Healthy Recipes and Health Tips Click on the Ebook Cover Below:

Why is Weight Loss Important?

If you're happy with your weight, you belong to the minority of people in the world, and should be applauded for your positive outlook on your life plus your body. However, weight loss still may be necessary. Plenty of people who are overweight say that we are happy with their bodies, but the fact remains that weight loss in order to achieve a healthy weight is important. There are some of reasons you should consider weight loss, even if you don’t mind having a few extra pounds.

First and foremost, if you're overweight, you're at risk for some of life threatening diseases. The main health risk you will probably experience is heart disease, which can lead to a heart attack. Many heart attacks are deadly. Heart disease develops because your heart has to work extra hard to pump the blood through the body, which causes it to become fatigued. This can occur simply because you're overweight, or can be a result of high blood pressure or high cholesterol.

Along with heart disease, having high blood pressure plus high cholesterol levels can also put you at risk for a stroke. Strokes occur when blood and oxygen, cannot reach the brain. This can happen due to high cholesterol. When you have high cholesterol, the fatty deposits build up on your artery walls. If a piece of this plaque breaks off and travels to the heart, it causes a heart attack, and if it travels to the brain it will cause a stroke.

Diabetes is another disease that can be brought on by excessive weight gain. This disease will require major lifestyle changes, not only in the foods you eat and exercise but it can cause you to have to use insulin and could potentially cause other health problems such as blindness and erectile dysfunction in men.

Being overweight is also bad for women who wish to become pregnant. When you’re overweight, the hormones in your body are changing, plus if you don’t get the right nutrients you may find that your body does not produce the right chemicals for the hormones needed to ovulate or carry a child. Even if you become pregnant, being overweight puts you at risk for a miscarriage or health problems with the baby.

Besides the health implications, being overweight can also affect your daily life. You may find it difficult to purchase clothing in your size or you may find that the clothing that does come in larger sizes is more expensive. Problems extend beyond shopping when doing things like visiting theme parks, where you may not be able to ride all of the rides, or using public transportation, where you may feel crowded in seats made for smaller people. Losing weight, even if you're currently happy with your own weight, some weight loss could be a healthier option to get you to your ideal size.

How Stressed Are You?

Stress is not your friend. Being stressed out is a major contributor to some unhealthy behavior. Some people overeat when their stressed and then there are those of us like me who don't eat enough. When I'm stressed out I basically starve myself which has contributed to my weight gain.

My doctor says that when you don't eat often enough your body stores more of the fat from the foods that you do eat so that you can survive and that not eating enough also slows down your metabolism which causes weight gain.

Well here is a Fun Video Stress Test! See how stressed you are:

Let's Discuss The Atkin's Diet

Over the past few decades, the Atkins diet has hit the diet world with full force. This health phenomenon is based on The Atkins Diet, a book by Dr. Robert C. Atkins. His concept for weight loss is that people need to be concerned with the carbohydrates they eat, not the fat. Plenty of people have found great success using the Atkins diet. However, it is not for everyone. Before you start the Atkins diet, or any kind of diet, talk to your doctor to make sure it is a lovely idea for you.

When you’re on the Atkins diet, there will be little calorie counting, but say good-bye to junk foods & processed foods. You will also be eating few carbohydrates & plenty of foods high in protein. The theory behind the low-carb diet found with the Atkins diet is that by reducing your intake of these foods, you will enter a phase in your body called ketosis. During ketosis, your body will burn fat in the body for fuel instead of using the foods in your diet, which will in turn stop insulin production, which will in turn prevent more fat from being stored.

There's three main stages to the Atkins diet: induction, ongoing weight loss, pre-maintenance, & maintenance. During the first seven weeks, you are in the induction stage. During this time, plenty of people report losing 15 pounds or more, basically because carbohydrate intake is cut down to 20 grams every day. The only carbs you can have are low-carb vegetables, & even then they are limited. The second stage, known as ongoing weight loss, will let you have 25 grams every day. You will then move on to pre-maintenance, in which you can try out other foods to see what carbohydrates you can add in to your diet. After you’ve reached your weight loss goals, you may eat all lovely carbs, but the premise behind the diet plan is that you won’t need to eat these foods. Choosing healthy carbs will become a way of life.

As with any diet, you’ll have to exercise in order to lose weight. Healthy lifestyle changes, such as quitting smoking, are also important. plenty of people have called in to query the safety of the Atkins diet due to its severe methods, & some say that the plan only makes you bounce back to your original weight as so as you hit the maintenance level. The key is to find something that works for you & your weight loss goals & that's healthy for your body.