If you want to squeeze even more fat burning results out of the already amazing Turbulence Training workouts, here are 5 cool workout tips that will super-charge your fat burning success.
1) Use the TRIPLE set method
Try the triple shoulder set (rear-delt, side raise, and front raise), or db incline curls, standing curls, and hammer curls, or db 1-arm tricep extension, db lying 2-arm ext, close grip pushup.
2) Do the Superset Switch-up
If you are doing supersets, switch to doing all the exercises in a circuit. you’ll use lighter weights (slightly), but possibly get your workout done faster. A great change of pace without sacrificing results.
3) Use the Russian secret of “Iso pauses”
Great for increasing the difficulty of many exercises, from pushups to squats to pullups. So you could stop halfway down the pushup and hold for 3-5 seconds to make it harder. Or hold the top of the pullup for 2 seconds. That can make a huge difference in response from exercises you are using regularly.
4) Add beach-body sculpting shoulder and arm exercises to the end of your TT Workouts
A lot of tt readers who have a little extra time for more workouts want to add in a bit more arm or shoulder training. Here’s an awesome tri-set to top off your beach body:
A) 1-Arm DB Shoulder Presses – 8 reps
B) DB Lying Triceps Extensions – 10 reps
C) DB Incline Curls – 12 reps
Rest 1 minute and repeat two more times for maximum results.
5) Before the workout, do KB swings or intervals
I don’t like to do this a lot, but here’s a little trick we can use to make our workouts seem harder in terms of conditioning. Instead of leaving all of the intervals to the end, we’ll do half of the interval training or kettlebell swings at the start of the workout to increase breathing and heart rate. This will make the rest of the workout feel harder, but you might have to drop your strength levels. So use sparingly.
You’re ready to go. The greatest physical battle of your life. You stand underneath the bar. Look up at it. Fear flashes in front of you. But only for a moment. You tighten your core. Grit your teeth, and place both hands on the pullup bar.
You tuck your feet behind you and fall into deadhang position. You roar out load, and attempt to pull your body towards the pullup bar…but you’re only able to move your body a few inches. You lower yourself back to starting position.
You drop legs to the ground and let go of the bar. Disappointed, you walk away. But you stop, take a look back at the pullup bar, and mutter under your breath, “Another day..another day.”
It’s all In your Head
The question I need to ask you is: “Why did you walk away from the pullup bar so quickly?” If at first you don’t succeed, try and try again. Believe it or not, just pulling yourself towards the bar for a few inches is training your back!
It’s all in your head. You need to get mentally focused. You need to go into it with a “go for broke” attitude or you will never achieve your goal.
Take, for example, my friend Jag. You’ll be hearing a lot about him in the next few months, because he’s one of the few people that have come to me for help, gone through my workouts, and have decided to take action and stick to the plan, rather than complaining about what they can and can’t do.
The first time I trained him, he didn’t finish the workout. The second time, he was gone after 10 minutes. The third time, he lasted a bit longer – 12 minutes. But eventually he began to get stronger.
For someone who couldn’t even hold himself up at the top of the pull up bar was able to do 3 full chinups! For someone who couldn’t even hold himself up at the top of a dipping bar was now able to pump out 5-6 reps easily!
The other day he began running around during his REST periods. Something I didn’t even tell him to do. And he was still able to come back and finish up his strength circuit. This is just the first month. I can’t wait to see what he can do after another month of training, and then another month!
And…he hasn’t even really changed his diet yet…
But one thing Jag told me after the first few workouts was, “You know Parth, your workouts aren’t really about strength, or endurance, or any of that. It’s all about mental strength. You destroy me physically so that I can tap into this mental part of me and push through.”
Ok, so he didn’t say it EXACTLY like that, but that’s close enough.
So guys…its ALL mental!
The “Mental Pain” Program
The goal of each of my workouts is to push through just a little bit more. Do a little more than you did before. One more rep…one more round…one more exercise….one more.
Little changes can make a huge difference in your training program. You know what…this all sounds soo familiar!
You guys have heard of R-Quattro? R-Quattro is a fancy word to something that good trainers have been doing for years. But most people who create their own routines fail to make progress because they only manipulate ONE training variable.
There are actually 4, according to R-Quattro:
Reps – the number of repetitions performed for each exercise
Resistance – the load used for each exercise
Rest – the length of rest periods between exercises and rounds
Rounds – the number of times a circuit of exercises is completed
So each workout, you modify one or more of the variables to pump out a brand new workout! By the way, this idea was put together by Arnel Ricafranca, and he has developed an entire program from it called 1000 Calorie Challenge.
Anyways, the problem with most trainees, is that they just focus on ONE variable. For example, they’ll try to increase repetitions week after week, or resistance week after week. But your body does not work this way.
Unfortunately your body does not progress in a linear fashion. But, if you add reps one week, then reduce rest the following week, you’ll be able to go back and add reps the week after, because your body is not MORE EFFICIENT and requires a lower rate of recovery!
Let me try to explain this to you better:
Week One: 4 sets of 5 pullups at 60 seconds rest in between each set.
Week Two: 4 sets of 6 pullups at 60 seconds rest in between each set.
Week Three: 4 sets of 6 pullups at 45 seconds rest in between each set.
Week Four: 4 sets of 7 pullups at 60 seconds rest in between each set.
On the fourth week, your body can handle 6 repetitions per set at 45 seconds recovery. Reset the rest period to 60 seconds, and you’ll be able to do MORE reps per set. Don’t believe me? Try it!
The main idea behind the 1000 Calorie Challenge is that you gradually makes these small changes each week, up to a month, until you are able to perform an intense, 10-exercies “1000 calorie” workout.
Here’s what a sample 1000 calorie workout looks like:
As you can see, all you really need are a pair of dumbbells and a pullup bar to complete this program. You can also use resistance bands. Here, Adam demonstrates how to perform Goblet Squats with a Resistance Band:
His face was pouring with sweat. He looked up at me with tired eyes, asking me “how much more?” That was when I announced the next combination. He looked on as I demonstrated – Jab, Cross, Left Uppercut, Right Uppercut, Left Hook, Right Hook.
He was confused, but he nodded and went at it. Three repetitions in and he had gotten the hang of it. His punches flowed like water and his face turned fierce.
“Switch feet!” I yelled.
He listened. He switched feet and continued.
End of set. And on to the next combination.
This is what a boxing workout feels like. Cardio like you’ve never done before. Makes you faster, stronger, leaner, and more confident. It’s more fun than running, which makes you want to train harder and longer.
My friend Jag found out what a TRUE boxing workout feels like when I put him through the drills designed by Australian Personal Trainer, James Kerrison. Mr. Kerrison has his own home boxing workout, rightly called Home Boxing Workouts.
Running Killed my Knees
If you’re even 20 lbs overweight, chances are, running isn’t for you. Especially if you’re doing it out on the pavement. Most people don’t run properly as it is. There’s too much pressure on your knees joints, which can add up to disaster.
Besides, running is boring. It you like running, then go ahead and run, but I think it’s one of the most boring things to do in the world. And yet, I ran for quite some time. What stopped me was a sharp pain down my left leg.
That was it, never again was I going to do any distance running. I had to find another form of cardio!
That is when I began to focus on “hard” cardio – jump roping, sledgehammer swings, and boxing.
Boxing is probably the easiest form of cardio for most people, as it requires no equipment, and a very short learning curve. Even if you’re not punching properly, no ones going to see you. It’s not going to hurt you in any way (unless you actually get into a fight and think you can beat someone up just because you’ve been throwing a couple of punches at home).
For those that can’t punch straight, Coach shows you how to perform each technique properly. He also has some great YouTube videos for added support. This one shows you the correct setup for your boxing workouts:
Other Issues with Traditional Cardio
There are actually lots of issues with traditional cardio. One of them is the fact that people do it for too long. Instead of boosting the intensity level of the workouts, they increase the distance. What happens is that you start to develop slow-twitch muscle fibers as opposed to fast-twitch muscle fibers.
Fast-twitch muscle fibers are what sprinters develop when they sprint. They’re the fibers that boxers develop when they box. They’re also the fibers that weight lifters develop when they lift weights.
Slow-twitch muscle fibers make you slow and week. But fast-twitch muscle fibers have the greatest potential for increase lean muscle mass. They also boost your metabolic rate, which leads to greater fat burning while at rest.
Anyone who wants to change their body to look better should be focusing on training their fast-twitch muscle fibers. And that means you make your workouts more intense, not longer. Mr. Kerrison’s workouts progressively get more intense, while staying around 20-25 minutes.
Of course, it’s always good to get your technique down. Most of it comes from just throwing the punches. In the first workout, Jag was doing everything wrong – he was looking at the ground while throwing the punch.
Now, he’s much better, after only 4-5 workouts. But, he still needs to make his punches faster, straighter, and more controlled. His coordination is improving, and so his is stamina. He actually finished the entire workout I put him through last night AFTER a bodyweight conditioning circuit.
So that kid is burning loads of fat right now, while complaining about how much I destroyed him!
Back to business – here’s another video of James Kerrison demonstrating the 6 basic punches:
“Float Like a Butterfly, Sting like a Bee”
Once you’ve mastered the basic techniques, it’s time to focus on your footwork. In Rocky 3, you saw Apollo Creed training Rocky in his hardcore gym. He forced Rocky to work on his footwork. So Rocky Balboa turned from a powerful brawler to someone who was also light on his feet.
Trust, me after you’re done with these footwork drills, you actually FEEL lighter! I wouldn’t be surprised if some of you started using Boxing as your only method of training. Boxers are, after all, one of the most agile and lean athletes around.
Here’s Mr. Kerrison again showing you some basic footwork drills:
Boxing + Bodyweight Training = Kick ass Workouts!
The only thing that would make Mr. Kerrison’s workouts even better would be if he included a bodyweight program with it. He didn’t, so I’m going to incorporate one of my own. The program might be a bit advanced for some people.
You can scroll down to take a look at it and see if you can do the movements. Here the exercises explained in the bodyweight program:
I like to use a hands away from my grip. This guy is using a palms facing towards his body grip:
Plank w/ Triceps Extension
We’re doing the harder version:
Chinups are straight forward. Grab the bar and pull. Here’s exceptional technique:
Chinups 1 1/2 reps
Perform one full chinup. Come down half way and pull back up. Lower back to dead hang position. This is one repetition.
Close Grip Pike Pushups
Place your feet on an elevated object with hands closer together:
Spiderman Climb Pushups
Do “LEVEL ONE” spiderman climb, then pushup from that position (should feel your abs)
Mr. Kerrison’s program is set up on a 3-day schedule. So, you can perform the bodyweight workouts on the days that you do not do boxing. Or, you can do the bodyweight workouts before your boxing training if you choose to do both on the same way.
You can also do them after the boxing training. Experiment with the schedule and find one that you can stick to.
4 rounds of:
Plank w/ Tricep Extensions,
Rest 60 seconds
Repetitions – Do 2 repetitions less then maximum on your first rep, then drop the reps by one each round. For example, if your max is 8 sternum pullups, then do 6 on your first set, 5 on your second, 4 reps on your third, and 3 reps on your last set.
If you don’t wish to find your maximum on each exercise, then simply start with 6 reps of each exercise, and then adjust the repetitions the next time you perform the movement.
3 rounds of:
Chinups 1 1/2 reps
Close Grip Pike Pushups, 10-15 repetitions
Spiderman Climb Pushups 5-8 repetitions on each side
Plank, 30 second hold
Rest 60 seconds
Repetitions – for 1 1/2 chinups and pullups, Do 3 repetitions less then maximum on your first rep, then drop the reps by two each round. For example, if your max is 10 Chinups 1 1/2, then do 7 on your first set, 5 on your second, and 3 reps on your last set.
If you don’t wish to find your maximum on each exercise, then I recommend starting off with 7 1 1/2 Chinups and 5 Pullups.
No matter where you are in your fitness level, you CAN get into incredible shape without fancy equipment just by combining bodyweight and boxing workouts. I recommend you check out James Kerrison’s website and take the plunge into incorporating boxing workouts into your daily routine. (Click Here)
And if you the above bodyweight program was too difficult, then there are many to choose from here.
The holidays are upon us. And each year, we all go through the same heart ache: we lose our hard earned gains. The winter makes us too lazy to go to the gym, and the holidays make us too busy.
Here are some tips that will help you get the most out of your holiday training:
Focus on SPECIFIC Goals
This is your chance to focus on SPECIFIC goals. Most people have very general goals, such as Gain Muscle or Lose Fat. No, I want you to go further. If you’ve been training consistently for at least 6 months, then you’ve built a strong foundation.
You know what your strengths and weaknesses are. So focus on your weaknesses. This is the time when its OK to start thinking like a bodybuilder and focus on certain parts of your body you need to work on.
When the weather is better, you can go back to your higher intensity athletic training. Because what I have come to realize is that we need that balance between athleticism and good physique.
Massive Action Wins
Once you’ve gotten your goals organized, it’s time to act upon them. If your goal is to just pack on as much muscle on your body as possible all over your body, then you need to seek out a program that will help you do that.
Then you need to actually do it. No excuses. Get to the gym. If the holidays are making you miss your workouts, then find a way to get to the gym, or workout at home. A set of dumbbells are all you need to get a full body workout.
You can even build muscle with bodyweight exercises. The key is to maintain constant stress on your muscles using intensity techniques and difficult exercises. Remember, your muscles don’t really know how much weight you’re lifting.
Your Sample Workout Plan
To help you get your workouts in, here’s a short, muscle building workout you can do at home or at the gym that takes just 10-15 minutes. If you are doing this at home, you will need a barbell, a pair of dumbbells, and a pullup bar:
Vince Delmote always comes out with great muscle building workouts. He has a multitude of muscle building products to help you with your goals:
If you’re really killing it with your workouts, but don’t LOOK like you workout, then you feel a little…meh. You know what I’m talking about. You want others to KNOW you workout. You want them to compliment you, to look at you, to come up to you and ask you THE question: “Do you workout?”
And what’s the biggest indicator that you workout? A nice set of arms. Even though there is no RIGHT way to train biceps, there is always a BETTER way to train biceps. And one of the best ways to organize your biceps workout is using the Positions of Flexion method.
Lets go over this method:
Midrange Exercise - An exercise that allows you to hit the bulk of muscle fibers using a compound movement. We will be using standing biceps curls.
Stretch Exercise – An exercise that allows you to stretch the muscle fibers. We’re using incline bench biceps curls.
Peak Contraction Exercise – An exercise that allows you to target the muscle at contracted position (kind of difficult to explain). We’ll use Concentration Curls.
Here’s Lee Hayward and Vince Delmonte showing the movement, and explaining the workout:
I have an odd relationship with my arms. When I first started training, I was training solely for power. I was training for Martial Arts, so I stuck to lots of bodyweight movements and olympic lifts.
But once I stopped training for Martial Arts, my goals began to steadily change. Now that I’m seeing a more aesthetically pleasing physique, I’m starting to actually WANT to focus on things that I once did not even care about.
One of those things is arms. So if you want bigger arms, you HAVE to train your triceps, since they are 2/3 of your total arm mass.
If you have a pair of dumbbells, then you can easily perform an amazing arm workout. And you know what, I don’t want to waste my time doing lots of tricep kickbacks and what have you.
Now, just to let everyone know, I’m not ending my quest to improve my athletic fitness. This is just a short cycle to help me pack on muscle and improve parts of my body that need improvement.
Lets move onto the workout. We will be using the Positions of Flexion style of training:
POF is a method of training that helps you easily choose movements to include in your bodypart training. Instead of just slapping together a bunch of random movements, many of them which will be redundant in the terms of planes of motion, use POF to choose 3-4 movements that trains the muscle from a variety of movement planes.
Here are the rules:
Midrange Exercise – An exercise that allows you to hit the bulk of muscle fibers using a compound movement. We will be using rolling dumbbell extensions.
Stretch Exercise – An exercise that allows you to stretch the muscle fibers. We’re using overhead dumbbell extensions.
Peak Contraction Exercise – An exercise that allows you to target the muscle at contracted position (kind of difficult to explain). We’ll use Dumbbell Tricep Kick Backs.
Here’s Lee Hayward and Vince Delmonte showing the movement, and explaining the workout:
I just got word that Joel and Arnel have just added ANOTHER bonus to ensure that literally ANYONE, young or old, fit or not, is able to benefit from the rapid fat loss results promised by the 1,000 Calorie Challenge.
And it’s a BIG one! Here’s the deal:
In addition to the entry level 300, 450, 600, and 800 calorie workouts provided in the 1,000 Calorie Challenge, Joel & Arnel are now including a full blown video exercise database that walks you through each exercise and coaches you every step of the way on how to modify the exercises for your fitness level.
That’s beginner, intermediate, and advanced versions of EVERY exercise in the entire program, organized so that literally ANYONE at ANY level can do (and benefit from) calorically expensive, fat-annihilating workouts.
AND, in addition to the modified exercise database, they’re going to include resistance band versions of all the workouts, too!
That means you’ll be able to burn 3 to 5 pounds of pure fat every week with minimal equipment right there in your living room if you wish!
This bonus is a huge $97 value, but you’re going to get BOTH the Modified Exercise Video Database and the Resistance Band Video Database for F.REE when you pick up the 1,000 Calorie Challenge before midnight on Friday.
P.S. Oh, and if it DOESN’T yield those results? YOU GET YOUR MONEY BACK. You’re 100% protected.
But if you do get just HALF the results of other people who have used the 1,000 Calorie Challenge, believe me, you’ll be very, very impressed.
Arnel Ricafranca is known as the GOD of YouTube fitness videos. He’s has tons of workouts and videos on YouTube. Lately, he’s been coming out with own full length workouts. His latest one is called the 1000 Calorie Challenge.
The TRUTH About Metabolic Circuits and the 1000 Calorie Challenge
So…the question is…how do you burn so many calories with a workout that lasts less than 45 minutes? The secret is in the fact that the workouts are short. You see, for you years we’ve been told to train longer to burn more calories.
However, the truth is that you need to increase your intensity level to burn more calories. In effect, make your workouts harder. By making your workouts harder, your body works harder during AND after the workout.
Usually after a steady jog, your body works to get your body back to normal and recover from the workout. However, it usually takes you less than an hour to get back to normal, and then just a few more hours until you fully recover from the workout.
So that recovery period is where you burn a lot of calories. And if you do an easy workout, that recovery time will be short. So the calorie burning ends after just a few hours after your workout, making the entire workout not as effective as something much more harder, more intense.
That’s where Arnel’s workouts come in. These workouts are soo hard and intense that you’ll be burning calories for upto 48 hours after you finish the workout. The workout that I developed in itself is hard, and it’s not even close to what Arnel has developed for you!
Easier Versions of Metabolic Circuits
I know I probably scared you…now you think you can’t handle Arnel’s workouts. But don’t worry, he’ll build you up to the Metabolic Circuits. Here’s the progression he uses:
Straight sets are what you usually do – a number of repetitions, followed by a period of rest. These are a great place for complete beginners to start.