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CB
ATHLETIC CONSULTING TRAINING REPORT -
www.cbathletics.com
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ISSUE
#80
INSIDE
THIS ISSUE...
-
"The Key to Successful Fat Loss"
- "Turbulence Training - Lose Fat, Not Strength"
- "7 Free Turbulence Training Bonuses"
1 - WHY A SUCCESSFUL WEIGHT LOSS PROGRAM DEPENDS ON VARIETY
Variety.
Change. These are the words that you often hear a trainer
say to clients that are seeking to gain muscle and strength.
But how often are radical program changes recommended to
people looking for fat loss? It's more often the case that
the person simply is told to do more and eat less. Unfortunately,
the results are never of the same magnitude as the increase
in exercise or decrease in calories. A wise trainer will
take the variety "principle" and apply it to fat loss.
A
training adaptation is what your body makes in response
to the training stimulus. If you consistently lift heavy
weights, your body will respond by adding muscle (provided
you supply the necessary nutrients). The problem is that
your body rapidly adapts to training. Now the gains from
that once successful program will diminish, suggesting that
your training variables should be changed regularly. But
this makes perfect sense. If you ask your body to lift the
same weight week in and week out, your body will only change
enough in order to meet that demand. Your body is very smart
and efficient.
So
in order to maintain continual improvement in body composition
changes you must continually change your program variables.
Constantly changing your exercises, the number of sets and
reps for each exercise, and other variables all demand your
body to adapt and expend more energy (and fat) to get used
to it.
For
beginners, you may be able to go 4 weeks (or more) before
totally adapting to a program and reaching the point of
diminished returns. In contrast, advanced trainers may need
to severely adjust their programs within as little as 1-2
weeks in order to maintain fat loss. The advanced trainee's
body has simply become too efficient in a low-calorie state
and just won't drop any more fat unless the training demand
exceeds the body's efficiency.
For
the veteran of fat loss programs, after you have put together
an effective workout design, stick with it for a maximum
of 3 weeks. Then change. Even if you are not experiencing
a plateau in fat loss! Your changes can be as simple as
changing the technique for some exercises, the length of
your rest intervals, or the number of sets per exercise.
You can also choose to be more radical and completely change
up the type of workout you are using.
Take a look at "Turbulence Training" (below) for a demanding program that may allow you to keep more strength than you ever have before during a fat loss program! It is designed very similar to the most successful fat loss programs currently being used by some of the top trainers. However, it is less demanding on your ability to stop from puking and is focused more on allowing heavy resistance to be used. The heavy resistance will promote protein turnover and a better body composition, all the while keeping your strength at pre-fat loss levels.
If
you keep changing, your body will go crazy burning calories
to keep up. Why? Well, a recently released study concluded
that, "Resting metabolic rate is related to protein turnover".
This study found that young people with more muscle seemed
to have a higher resting metabolic rate. So if you add muscle,
you will increase your metabolism (see ISSUE
#79 for precisely how much you can change your metabolism
by increasing your muscle mass).
More
precisely, the study found that metabolism is related to
protein turnover. Protein turnover can be stimulated by
activities such as heavy resistance training and interval
training. In fact, the harder you train, the greater the
protein turnover. That's why you will get better results
from performing sets of 6-8 than you will with sets of 12
or more. This has been known for quite a while now. Refer
back to ISSUE #66 when CB ATHLETICS
reviewed this relevant research study from the 2001 annual
meeting of the American College of Sports Medicine:
Thornton,
K., et al. A comparison of two different resistance-training
intensities on exercise
energy expenditure and excess post-exercise oxygen consumption.
If
you are looking for a great mode of exercise that will improve
your body composition, resistance training may be for you.
In this study, females currently training with weights underwent
2 individual weight workouts at different intensity levels.
In session 1, they performed 2 sets of 15 repetitions (for
9 exercises) while in the other session they performed 2
sets of 8 repetitions (for 9 exercises). The results showed
that the high intensity resistance training (2 sets of 8
repetitions) resulted in greater overall daily energy expenditure.
The
bottom line: Heavy resistance training has long been under-rated
by those seeking to lose body fat, however it is likely
the best type of exercise to improve your body composition
because it promotes both energy expenditure and muscle growth!
Don't
get caught up in thinking that "cardio" is the most important
aspect of a fat loss program. Many successful trainers know
that weight training and nutrition are far more important.
On the other hand, interval training is an amazing adjunct
to a fat-loss program focusing on resistance training. Late-breaking
research presented at the 2002 Ontario Exercise Physiology
Conference showed that "Intense exercise increases use of
free-fatty acids after exercise during glycogen resynthesis".
This suggests that in the recovery period after intense
exercise, the body will depend more heavily on fats for
energy while it replenishes muscle glycogen.
Research conducted by Dr. Angelo Tremblay at Laval University in Quebec has shown that high-intensity interval training is up to 9 times more effective for fat loss than continuous low-intensity "aerobic" training. All athletes, fitness models, bodybuilders, business executives, and anyone else looking to "GET LEAN" should use high-intensity interval training to lose body fat and maintain muscle.
So
forget about hour-long stationary cycling workouts when
you can get the same or more fat-burning benefits in 20
minutes. Exercise intensity is the most important factor
determining post-exercise energy expenditure and fat loss
success! After a 5-minute warm-up, follow this sample beginner's
protocol:
*
Start at 15 seconds of intense effort (90% of your maximal
pace).
*
Follow that with "active rest" (~30% of your maximal pace)
for 2 min.
*
Perform 3-6 intervals.
*
Finish with 5 minutes (or longer) of moderate intensity
exercise.
As
you become more advanced and accustomed to intervals, progress
to:
*
Increase your intensity to 95-98% of maximal pace (always
hold a little back).
*
30- to 60-second intervals with only 30- to 60-seconds active
rest.
*
Try to keep your active rest the same length or longer than
your work interval.
*
Perform 6-12 intervals per session.
*
Finish with 5 minutes (or longer) of moderate intensity
exercise.
Tremblay,
A., et al. Impact of exercise intensity on body fatness
and skeletal muscle metabolism.
Metabolism 43: 814, 1994.
2 - TURBULENCE TRAINING
Intelligent
trainers have long been using successful fat loss programs
that involve circuits of resistance training, rather than
the use of aerobic exercise. These programs have become
very popular because they work. The precise physiological
explanation as to why they work so well is debatable, but
it is the bottom line that counts. You lose fat! I have
heard nothing but great things about the results from these
programs (although some have found the training method to
be very uncomfortable). There are many rave reviews on the
Men's Health message board.
Proponents
of these programs claim that the heavy resistance circuits
cause the body to release growth hormone in large amounts.
While the role of growth hormone in the body is clear (it
helps muscle growth and fat loss), there is no good evidence
that the increase in growth hormone from this type of training
is responsible for the changes in body composition. A better
explanation for the effectiveness of this program is the
overall metabolic disturbance that it applies to the body.
Growth hormone or no growth hormone, you are going to lose
body fat.
In
comparison, the effects of aerobic training are simple.
You burn calories while you are doing it, but once activity
ends, that is it. No mas. No more calories burned and definitely
no muscle gained! However, when you create a metabolic disturbance
in the body, such as that which occurs from muscle damage
invoked by resistance training or from intense interval
training, you will have a more potent stimulus for change
in the structure of your body. That is, you should have
a more potent stimulus for fat loss and muscle growth.
?Everyone's familiar with the term "turbulence" as it applies to flying. You know to buckle your seatbelt when you hit turbulence because the airplane has to work very hard to re-position itself in the air. This is the same theory behind "Turbulence Training", a combination of resistance training and interval training designed to lead you to the promised land of single-digit body fat.
Resistance
training causes protein turnover. High-intensity interval
training causes a great deal of metabolic disturbance. Much
more so than a single bout of aerobic exercise performed
at submaximal intensity. As for exercise choices, you need
to concentrate on the basics. There are no shortcuts but
a consistent effort will bring you results. Don't think
that "cutting exercises" such as pec-deck, biceps curls,
and leg extensions should be the focus of your weight training.
Exercises that require a lot of muscle mass (presses, rows,
squats, and deadlifts) expend the most energy and signal
the body for growth and repair.
?Here are the principles to follow for the "Turbulence Training":
1)
Train 3 days per week. Alternate between Workouts A &
B.
2)
Each workout will be resistance training followed by Interval
Training.
3)
Perform 2-4 sets per exercise and 6-8 repetitions per set.
4)
Pair "non-competing" exercises in supersets.
5)
Rest 1 minute between exercises.
6)
*Perform 2 warm-up sets.
7)
Conclude each workout with Interval Training.
8)
Change the exercises in the workout every 3 weeks!
9) Visit www.TurbulenceTraining.com for more Turbulence Training workouts.
10)
Get your nutrition together! Decrease your calorie intake
by eliminating processed carbohydrates and some saturated
fat from your diet.
Workout
A - Hamstrings & Upper Body Push
*
*Stiff-leg Deadlift
*
*Bench Press
*
Reverse Lunge
*
Shoulder Press
*
Intervals: 6-12 sets.
Workout
B - Quadriceps & Upper Body Pull
*
*Full Squat
*
*Pull-ups (or Chin-ups)
*
Walking Lunge
*
Back Extension
*
Wide-grip Seated Row
*
Cable Ab Crunch
*
Intervals: 3-6 sets.
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BUT WAIT, THERE’S EVEN MORE!
 1) Turbulence Training Fat Loss Nutrition Guidelines, by Dr. Chris Mohr, Ph.D.
(Retail Value = $24.99)
You need to eat right to lose fat, and this nutrition guideline shows men and women exactly which foods to choose, how often to eat, how much protein to get, and a shocking list of foods you MUST avoid to lose fat and improve your health. Dr. Chris Mohr, Ph.D., R.D., is one of the most respected Registered Dieticians in America, appearing on the Montel Williams Show, writing for Men's Health, Weight Watchers, and Prevention magazines.
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By combining a dumbbell exercise and a bodyweight exercise, you'll be able to do these Turbulence Training workouts even faster than ever before. Just wait till you try these workouts. You'll be blown away by the effectiveness of the dumbbell-bodyweight superset combinations. So fast, so simple, yet so efficient at burning fat.
 3) Turbulence Training for Women 4-Week Program
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With both beginner and advanced versions, this program serves as a great add-on to the regular Turbulence Training program that hundreds of women have already used to lose fat and sculpt their bodies. All of these workouts can be done at home with a bench, a ball, dumbbells, and your own bodyweight.
4) Turbulence Training for Muscle 8-Week Program
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Burn fat, then build the muscle. Don't get caught without having a beach body.  Once you lose all the fat you need, switch to this advanced muscle-building program to get the biceps, chest, and calves that will give you a "stand-out in the crowd" physique.
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Sculpt your body without the need for any fancy equipment or even a set of dumbbells. This 4-week program contains beginner, intermediate, and advanced levels so that no matter what your fitness level, you can get a complete Turbulence Training work anytime, anyplace. Take this one when you travel for work or holidays, and you won't come home with any extra "baggage".
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Just what the title says. I designed this program for a personal trainer that I was training (Yep, I'm considered a trainer to the trainers) and we needed to get maximum results in only 30 days. By choosing the exercises that gave him the most results in the least amount of time, he was able to impress his clients (and get more clients) thanks to his TT fat loss.
7) Turbulence Training Advanced Fusion Fat Loss 4-Week Program
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The most challenging TT workout to date. This 4-week program combines advanced athletic moves with dumbbell exercises AND bodyweight exercises into one of the most intense bodysculpting workouts I've ever designed. Once you are finished with all of the Turbulence Training workouts, use this workout to build the body of your dreams in as little time as possible.
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And the best part is that you can download all of these from the web in just minutes and start using these techniques today!
Click here to order
Give Me Just 45 Minutes, 3 Days A Week And I Will Show You How To Transform Your Body' And Have Fun In The Process!
