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CB Athletic Consulting, Inc. Training Report
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ISSUE #119
1 ’Äì www.TurbulenceTraining.com: Lose Fat & Gain Muscle
"The single most effective fat loss training system in the world today. I’Äôve used it. I’Äôve studied it. It works faster and more effectively than any other method."
Alwyn Cosgrove, CSCS, Men’Äôs Fitness Training Adviser.
Turbulence Training ’Ñ¢ is the ultimate fat loss workout. You lose fat, gain muscle, get stronger, and still get out of the gym in less than an hour. You'll conquer the lack of time in your life, and give you more opportunity to spend time enjoying the body you've built. No more spending countless hours in the gym using ineffective training methods and remaining disappointed by the results. Turbulence Training works, and it works fast.
Men’Äôs Fitness magazine has featured a Turbulence Training not once, but twice as the fat loss workout of the month. See page 108 of the October issue of Men’Äôs Fitness for a Turbulence Training workout that you can do in a crowded gym.
And now I’Äôve created a website exclusive to Turbulence Training workouts, articles, and special reports: www.TurbulenceTraining.com. The site will give you new Turbulence Training articles, fat loss research reviews, and bonus offers on the Turbulence Training special reports and my Workout Manuals. The Special Reports and Workout Manuals will help you achieve the body you’Äôve always wanted and improve your health, fitness, and performance.
"Craig, you have been a tremendous source of information and inspiration. Your principles and ideas have helped me make gains in my overall fitness level. Your ideas are refreshing and easy to follow, in an industry that seems to want to stick to the same guidelines. The Turbulence Training report and workouts not only offer a great workout, but also reduces the time in the gym, with the same if not better results than the typical 2 hour workouts, that a father of three needs. In addition, Craig has been instrumental to me and my hockey training. I play in a competitive adult league that can get a bit fierce. The conditioning ideas, specifically the interval training gets me in prime playing shape and can constantly be tweaked to various fitness levels. Thanks for all your hard work and dedication to this field. You are a welcome voice for me and anyone I have shared your ideas with. Sincerely,"
Scott K.
Head on over and sign-up to have my fat-blasting secrets sent to you from www.TurbulenceTraining.com.
2 ’Äì Fitness Myths: Part 2
Part 1 of my interview with Bill can be found in Issue #118. But we’Äôve only scraped the surface of the many fitness myths that confuse so many people. Bill Hartman is one of the most knowledgeable trainers that I know and is a physical therapist and strength & conditioning coach in Indianapolis, IN. Bill has 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. That’Äôs why I asked Bill about the following 2 fitness myths.
CB: What is one of the most popular misconceptions about training for athletic performance?
BH:
I have a pet peeve. This may be because I’Äôm a physical therapist as well as working with apparently healthy fitness-enthusiasts and athletes, but I really think that there’Äôs too much of the ’Äúrehab mentality’Äù creeping into fitness and performance training.
What I’Äôm referring to is the over abundance and use of ’Äúgadgets’Äù intended to improve proprioception, balance, coordination, and dare I say it, core stability. Now there’Äôs certainly a place for just about everything in fitness and sports training, but what the hell ever happened to training an athlete on the stable ground on which they actually play the game?
I’Äôm sure that trainers that seem to emphasize the use of swiss balls, balance boards, indo boards, dyna-disks, and whatever else there may be to destabilize the athlete mean well, but I think they’Äôre also missing a huge point. The point is that goal is to develop qualities and the underlying abilities that transfer to improved performance.
A great portion of the activities performed on unstable surfaces with the intent of improving performance in a specific sport merely improve the ability to perform the task on the unstable surface. You’Äôre also limiting the ability to produce maximum force and perform activities at sport-specific speeds. That means you’Äôre essentially wasting valuable time that could have been spent on something that will transfer to performance.
If you want to use these activities for fun. Great. You can even use them as a form of restoration/recovery because of the lowered demands on force production. If you’Äôre doing them and thinking that you’Äôre going to dramatically improve some athletic quality, forget it.
Think of an athlete standing on two dyna-disks. The surface is constantly changing shape with the athlete reacting and adjusting his body to maintain balance. These reactions utilize feedback to the nervous system to allow the athlete to make the necessary physical adjustments in muscle tension and position of his center of gravity to maintain balance.
That sounds like it would be a good thing, and it is in a rehab environment where there has been injury-related damage to the soft-tissues and proprioceptors. This sort of retrains to the nervous system to develop new pathways to get information in regard to joint position, joint motion, and appropriate muscle tension.
In a typical sporting environment, things happen to fast to rely on feedback and the athlete must function in a feed-forward environment. This means that they function based on a predetermined internal visual picture of what to do that allows them to perform quickly in a highly skilled manner. This can only be developed through repetitive practice based on the specific demands of the activity in regard to joint position, joint motion, and muscles tension. Training an athlete in a feedback environment on unstable surfaces doesn’Äôt develop these feed-forward abilities and can actually slow an athlete down.
CB: What is one of the most popular misconceptions about training for golf?
BH:
My favorite is the belief that somehow golf is an endurance sport and requires development of the aerobic energy systems. This is just a gross misunderstanding of the energy systems required for optimal performance. I think that trainers and some golfers see the fact that a round lasts about 3-4 hours so it must be an endurance sport
Actually the primary energy system utilized by golfers is ATP-CP much like sprinters and weightlifters. When I mention this to golfers or trainers, the typical question I get is, ’ÄúWell, what about the walking?’Äù If you look at things closely, you have to be able to walk, not run, at most 200-300 yards and then take a break as you assess your ball placement, select a club, and then make your shot. Hardly a long duration endurance activity.
The fatigue from golf is mostly from the fact that you’Äôre on your feet for 3-4 hours at one time. What most folks don’Äôt know is that the loading of our passive tissues and joints in standing can create a tremendous amount of fatigue. If you don’Äôt believe me, next time there’Äôs a golf tournament on TV, watch the entire three hours of TV coverage standing up. I’Äôll bet you $100 USD you get tired and want to sit down before it’Äôs over.
There’Äôs also a contribution of neural fatigue from the repetitive use of the stretch-shortening cycle. At both ends of a golf swing, the muscles are put on stretch and contract to either accelerate the body and the club or to decelerate them. In discrete activities like a golf swing or a baseball pitch this neural stimulation is very fatiguing.
Top that all off with the mental fatigue that you get from strategizing and repetitive profanities that you throw out, and you can have one tired golfer.
CB: Thanks for the information. Keep up the great work on www.yourgolffitnesscoach.com, Bill. See what Bill says about Turbulence Training here.
BH:
It’Äôs 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 ’Äúfat burning zones’Äù and utilizing heart rate to determine whether you were burning fat or not.
This type of training certainly uses fat for energy, but it’Äôs 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.
That’Äôs where interval training comes in. It’Äôs 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 you’Äôd create such a metabolic disturbance that you would end up burning more fat in the post-exercise period. In other words, you’Äôd burn more fat even while you’Äôre not exercising.
There’Äôs a very successful version of this form of interval training. I think it’Äôs called’Ķuh, ’ÄúTurbulence Training’Äù. 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, we’Äôll cover myths pertaining to training athletes and golfers. You can learn more about Bill’Äôs golf training philosophy at www.yourgolffitnesscoach.com.
3 ’Äì Turbulence Training Q’Äôn’ÄôA
Q: Which Turbulence Training Special Report do I want?
Answer
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 ’Äì 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 aren’Äôt for beginners, teenagers, people that won’Äôt train legs or guys that have taken more than a one week vacation from training. And if you haven’Äôt been lifting seriously for over one year don’Äôt 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, I’Äôll 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 don’Äôt get enough of from food.
’ÄúAfter 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!’Äù
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 you’Äôll receive 3 different routines that can be followed for 4 weeks. There’Äôs no reason why you can’Äôt 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.
’ÄúThe 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!’Äù
Stu Phillips, Ph.D.
Here’Äôs what’Äôs included in the report:
The Massive Q’Äôn’ÄôA Guideline on Turbulence Training for Mass: I’Äôll expose more myths on building muscle and explain in painstaking detail what you need to do to finally gain muscle.
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.
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.’Äù
Bill Hartman
(NOTE: The 40-page report is available only as a PDF (you’Äôll need Adobe Acrobat to open and read the PDF attachment; available at no cost from www.adobe.com). You’Äôll receive the attachment by email almost immediately after you order, but you’Äôll have to print it out at home or at work. That’Äôs 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 you’Äôll be given a full refund with no questions asked
Looking forward to helping you reach your goals with Turbulence Training’Ñ¢.
Sincerely,
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! You’Äôll 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.
CB Athletic Consulting, Inc.
2100 Bloor Street West, Suite 6315
Toronto, Ontario M6S 5A5
www.cbathletics.com
www.workoutmanuals.com
www.grrlAthlete.com
www.turbulencetraining.com
cb@cbathletics.com
