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ISSUE #118

1 Welcome Back to Fitness

The first week of September puts children back in school and adults back in the gym (but hopefully you still remained active on your summer holidays). Now that youre back into your fitness regime, why not place your favorite CB Athletics articles in your gyms newsletter or in your own website newsletter. All I ask is that you include the resource box (found at the end of the newsletter) and include the names of my websites. The myths article in this issue is a great piece to shareĶitll surely get some people thinking about the effectiveness of their training.

Id also like to point out my friend Lou Schulers new website www.louschuler.com where you can learn more about his books and read his web log on the fight against obesity. Lou is the former fitness editor of Mens Health magazine and is the author of such books as, "The Testosterone Advantage Plan", and "The Book of Muscle".

2 Fitness Myths: Part 1

Fitness myths are everywhere. I could probably list dozens of myths without much effort. Theres so much misinformation and confusion out thereĶfrom how many reps you should use for muscle definition to whether or not a specific exercise is dangerous or effective.

I try and bust as many myths as I can in my articles for Mens Fitness, but in this article Ive gotten one of the most knowledgeable trainers that I know to give his opinion on several fitness myths. You can count on Bill Hartman to set us straight on any aspect of fitness.

Bill is a physical therapist and strength & conditioning coach in Indianapolis, IN. Hes worked with athletes at all levels in a number of sports and is probably best known for his athletic approach to the physical preparation for golf. Bill is also an Active Release Techniques Practitioner, a cutting-edge soft-tissue treatment technique, with certification in spine, upper extremity, and lower extremity treatment.

After youve read Bills interpretation of a few fitness myths, take some time to review his 2-part interview on how to prevent and rehabilitate shoulder injuries: Issue 115
Issues 116

CB: Bill, what is the number one myth in physical training that you would like to "bust"?

How can you possibly narrow it down to one! There are so many its not even funny. The sad thing is that many "trainers" are perpetuating loads of just plain, bad information to their clients because they dont have the capacity to critically analyze and understand what the heck theyre doing.

Take functional training for instance. Why is functional training somehow separated from of other forms of training? Would we ever really want to do some form of training thats not functional?

What I mean is that for an activity to be functional it must somehow enhance function. Period. That means that functional training can include strength training, flexibility training, energy system training, rehab activities, training a sport itself, or even REST! The belief that functional training only includes activities that occur in three planes or must be performed on an unstable surface or must mimic some sort of sporting movement is pure bunk.

Sometimes it kills me to hear a trainer talk about how one exercise is functional and another is not functional. Functional for what? For whom? What they dont realize is that functionality is dependent on the context that it is used. An exercise that may improve function for one athlete in a particular sport may negatively affect function for another athlete in the same sport.

How bout from now on we just call it training.

CB: Can you explain why it is a myth to "draw your belly button to your spine"?

The whole "belly button thing" comes from the research done by Richardson, Jull, Hodges, and Hides (aka the Queensland Group) in regard to segmental spinal stabilization. They noted that patients with back pain had motor control issues in the transversus abdominis (the muscle that draws in the belly button). Since the transversus abdominis plays a role in spinal stabilization The Queensland Group developed the belly button draw in exercise to re-educate the transversus to function normally.

Somewhere along the line, some practitioners and fitness instructors misinterpreted The Queensland Group information to imply that the draw-in maneuver increased spinal stability because of its interaction with lumbar structures and its association with altering intra-abdominal pressure.

So the concept of drawing in your belly button to your spine during physical activity performed by healthy people was born and perpetuated by the many professionals that provide continuing education to numerous other trainers worldwide. This would normally be a wonderful thing except its dead wrong.

First, its wrong to assume that one or two muscles are of greater functional value to spinal stabilization than the many others in the trunk, shoulder girdle, and hips. All muscles play a role in stability with the contributions of each muscle being based on the demands of the activity.

Second, and this is huge, the draw-in can actually promote a decrease in spinal stability. I actually have a series of videos that base their entire core training philosophy around the misguided concept of the draw-in for stability. I certainly hope this practitioner has changed his tune.

Stuart McGills book, Low Back Disorders: Evidence-Based Prevention and Rehabilitation, is breakthrough in burying this myth. In it, Dr. McGill presents the more effective stabilization strategy that involves the co-contraction of all three layers of abdominal muscles without drawing in called abdominal bracing. Its a lot like how you would tighten up your abdominal muscles if someone was going to punch you in the gut.

CB: Youre right, Dr. McGills book is incredibly thorough and busts a lot of myths. It can be purchased through www.backfitpro.com. Bill, what is one of the most popular misconceptions about training for fat loss? And what is a better alternative?

Its got to be LSD. Not the psychedelic drug, but rather Long Slow Distance. The thinking is that since the primary energy source during steady-state aerobic activity is fat, then that must be the best way to lose fat. Then what followed were the infamous fat burning zones and utilizing heart rate to determine whether you were burning fat or not.

This type of training certainly uses fat for energy, but its not the best way to maximize the amount of fat used for energy given a specific amount of time. In that case intensity wins every time.

Thats where interval training comes in. Its simply alternating periods of intensive exercise followed by period of less intensive exercise. An example would be sprints of 15 seconds up to a minute or two, depending on the protocol, followed by a less intensive period of exercise for about 3 times as long as the intensive interval. For instance, you could sprint for 30 seconds and rest for 90 seconds and repeat that for 6 sets.

Within that time frame you would burn more total calories that an equivalent duration of steady state exercise, you burn more calories from fat, and youd create such a metabolic disturbance that you would end up burning more fat in the post-exercise period. In other words, youd burn more fat even while youre not exercising.

Theres a very successful version of this form of interval training. I think its calledĶuh, Turbulence Training. The name of the very intelligent trainer who developed this program escapes me for the moment.

CB: Thanks for the kind words Bill. More information on Turbulence Training can be found at: www.TurbulenceTraining.com. In part II of the interview, well cover myths pertaining to training athletes and golfers. You can learn more about Bills golf training philosophy at www.yourgolffitnesscoach.com.

3 Turbulence Training QnA

Q: Which Turbulence Training Special Report do I want?

Before I get to that, I want everyone to know that TurbulenceTraining.com is now online. It features all of my Turbulence Training articles, Special Reports, and Workout Manuals.

Now, to get back to your question, if you want to get lean and focus on fat loss, go for my first report The Turbulence Training Special Report on Fat Loss . My second Special Report is called Turbulence Training for Mass. I created the Mass report due to the huge demand for a maximum muscle-building workout. The scientific principles behind Turbulence Training (TT) work as well for gaining muscle as they do for losing fat.

The TT for Mass workouts arent for beginners, teenagers, people that wont train legs or guys that have taken more than a one week vacation from training. And if you havent been lifting seriously for over one year dont even think about using this program. TT for Mass is only for men and women that have trained long enough to know proper exercise technique, the benefits of supersets, the need for variation in training, and the definition of hard work.

The report will also include a free bonus review of the latest research on pre- and post-workout nutrition and protein requirements for maximum muscle growth. In the nutrition section, Ill simplify the often-confusing information on protein needs and save you big $$$ by revealing what supplements are absolutely useless for building muscle, as well as telling you the only worthwhile supplement you dont get enough of from food.

After over a year of dieting and cutting, it is finally time to bulk up. I looked at a lot of routines, but then I read that you were adapting your Turbulence Training program for bulking. I had to see it. I've always enjoyed the variety and focus of your workouts. I know that sounds contradictory, but you put a lot of variety in the workouts, yet they are very focused on the goal. I've done several days, so far. At the end of each session, I really feel like I've accomplished something. I'm feeling it. In a good way...I can tell that you've really put your experience into this one; from the way the exercises are laid out to the varying number of sets and reps. It all has purpose. This is no "thrown together" program!
Roland Denzel

For mass gaining purposes, the program is built around 4 no-nonsense workouts per week, each lasting about 60 minutes. Variation within and between workouts ensures that you are covering all of the requirements for optimal muscle growth (when combined with proper nutrition of course).

In this special report youll receive 3 different routines that can be followed for 4 weeks. Theres no reason why you cant add one pound of muscle every week. Some guys might even be able to gain more. Imagine gaining 15 pounds of muscle in just 12 weeks. The TT for Mass report is available at www.TurbulenceTraining.com.

The workouts are awesome, very challenging. I have worked muscles I didn't know I had and I didn't expect to get stronger, but I have! To date, I am 5lbs heavier than I was 5 weeks ago and noticeably more muscled - that's not bad for a guy who'll turn 38 next week!
Stu Phillips, Ph.D.

Heres whats included in the report:

  1. The Massive QnA Guideline on Turbulence Training for Mass: Ill expose more myths on building muscle and explain in painstaking detail what you need to do to finally gain muscle.
  2. 12 Weeks of Turbulence Training Mass Building Workouts: The workouts are charted out, all you have to do is show up, work hard, and fill in the logbook to document your progress.
  3. Free Bonus Section: The Final Word on Post-Workout Nutrition & Protein Requirements

"Craig, the Turbulence Training Reports are nothing less than outstanding. You've literally taken the best science and mixed in your own experience to create one of the most powerful training systems I've come across, and you know I've done a little bit of reading myself. Most programs that people follow are done on certain level of faith that the "expert" knows what he's talking about. In the reports, not only do you demonstrate your expertise in manipulating body composition or building muscle in the shortest time possible, but you have the research to back it up. The research update on nutrition by itself is worth the price. That alone allows your client to proceed with the utmost confidence in the training program, and that means guaranteed success. Oh, and by the way, you need to charge more. The reports are too valuable to just give away at the current price.
Bill Hartman

(NOTE: The 40-page report is available only as a PDF (youll need Adobe Acrobat to open and read the PDF attachment; available at no cost from www.adobe.com). Youll receive the attachment by email almost immediately after you order, but youll have to print it out at home or at work. Thats the only way to keep the price of this offer so low!)

All of my Special Reports and Workout Manuals are available at www.TurbulenceTraining.com.

Lastly, you have my 100% money-back guarantee. If you are not fully satisfied with the Turbulence Training report then just let me know and youll be given a full refund with no questions asked

Looking forward to helping you reach your goals with Turbulence TrainingѢ.

Craig Ballantyne, CSCS, M.Sc.,
President CB Athletic Consulting, Inc.

P.S. The ultimate step towards fat loss though, is to order The Executive Lifestyle Manual or Get Lean! Youll over 30 weeks worth of Turbulence Training routines to help you lose fat and gain muscle. You can find these manuals at: www.cbathletics.com/programs.htm

Resource Box:
The information on cbathletics.com is for education purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications.

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