On a scale of 1-10, this one goes to 11.
Braigz CallEntyne, the evil twin brother of Craig Ballantyne is back by popular demand with another tough workout…”The Ballantyne’s Day Muscle Massacre“.
Last week I had a great time at Disney World in Florida with Joel Marion, Bedros Keuilian, Vince and Flavia Del Monte, John Romaniello, and others, and this weekend I get to stay at home in snowy Canada. But next week I am back on the road, with my first visit to Panama City, Panama. Should be fun.
Lots of travel so far this year, and lots more to come…but, the year is going by quickly.
“We have already passed one full month into 2011, and are now one-tenth of the way to 2012. 10% down, 90% to go. It’s never too late to make massive changes. Take action.” – Alwyn Cosgrove
Let’s get started with…
Monday – Feb 14th – Ballantyne’s Day!
Everyone loves Ballantyne’s Day. And everyone loves Braigz CallEntyne. So everyone will love his new Muscle Massacre workout.
Transformation Tip of the Week: 2 great quotes from SuperBowl legend, Vince Lombardi
“We would accomplish many more things if we did not think of them as impossible.” – Vince Lombardi
“Dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you’re willing to pay the price.” – Vince Lombardi
While in Orlando, I had another great workout at Gold’s Gym – my favorite gym to use when on the road. One of the best Gold’s I have ever visited. Highly recommended. Then my buddy Bedros and I walked to Starbucks in the rain for oatmeal with protein powder, fruit, and nuts, and green tea. My workout was: Box Squats, good mornings, reverse lunges.
• Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.
Med Sci Sports Exerc. 2008 Jul 8. Intermittent versus Continuous Exercise: Effects of Perceptually Lower Exercise in Obese Women.
French researchers recruited 20 type 2 diabetic obese women and 20 obese women without diabetes into a study and the 40 women were randomly put into 1 of 4 groups:
1) Intermittent exercise
2) Continuous exercise
3) Control for intermittent
4) Control for continuous
The training groups exercised about 30 minutes, 3 times per week for 10 weeks.
Ratings of perceived exertion were significantly lower during the intermittent exercise compared to the continuous exercise in the obese women with or without diabetes.
Both groups experienced health benefits, such as a reduction in body mass and lowered heart rate.
The scientists concluded that, obese women found intermittent exercise to be less difficult than continuous exercise while still giving equal health benefits.
Wednesday Workout Tip
Here is a bonus workout I contributed to the Mens Health Big Book of Exercises. The program is called: The Total-Body Arms Workout
Shape your arms as you burn fat all over, with this total-body workout plan from Craig Ballantyne, M.S., C.S.C.S., owner of TurbulenceTraining.com. It’s designed to work all your muscles, but one routine zeroes in on your triceps—using the single-arm shoulder press, close-hands pushup, and lying dumbbell triceps extension—and the other prioritizes your biceps, with both the
kneeling underhand-grip lat pulldown and the dumbbell curl.
What to do: Alternate between Workout A and Workout B three days a week, resting at least a day between each session. So if you plan to life on Monday, Wednesday, and Friday, you’d do Workout A on Monday and Friday, and Workout B on Wednesday. The next week, you’d do Workout B on Monday and Friday, and Workout A on Do this workout three days a week, resting at least a day between each session. For each routine, do the exercises as a circuit, performing one movement after the other without resting. Once you’ve completed the entire circuit, rest for 2 minutes, and repeat one to two times.
1. Barbell deadlift – 8 reps
2. Single-arm dumbbell shoulder press – 8 reps per side
3. Dumbbell split squat – 8 reps per side
4. Close-hands pushup – *As many as possible
5. Lying dumbbell triceps extension – 12 reps
Rest 1 minute and repeat the circuit 2 more times.
1. Kneeling underhand-grip lat pulldown – 12 reps
2. Swiss-ball leg curl – 15 reps
3. Dumbbell stepup – 10 reps per side
4. Swiss-ball rollout – 10 reps
5. Dumbbell curl – 8 reps
• Do 30 minutes of fun activity…
Today, scientific evidence on why you need to know kettlebell training for your clients…
Scand J Work Environ Health. 2010. Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial.
Jay K, Frisch D, Hansen K, Zebis MK, Andersen CH, Mortensen OS, Andersen LL.
Danish researchers put 40 men and women on a kettlebell program. The men and women were office workers who suffered from upper back pain.
Subjects were put into a training group – consisting of ballistic full-body kettlebell exercise three times a week for 8 weeks – or a control group.
Results found that kettlebell training reduced pain in the upper and low back. In addition, low back strength increased, but aerobic fitness did not.
Please ask your question at: www.TurbulenceTrainingFanpage.com
Question: What’s the first thing I should do on a fat loss program?
A beginner should focus on three basic things:
1. Round up a social support team (including friends, family, and health professionals).
2. Improve your diet to focus on eating whole, natural foods. Each day, fill up on as many vegetables as possible, a couple pieces of fruit (blueberries, an apple, and an orange), and lean proteins at each meal. Eat fiber-rich snacks, such as almonds, and drink green tea to help reduce hunger between meals.
3. Committing to a consistent exercise program of resistance training and intervals. And don’t over-think things too much. Everything else besides the above is just details.
Social Support Saturday!
• 30 minutes of fun activity…
“The one thing you can’t take away from me is the way I choose to respond to what you do to me. The last of one’s freedoms is to choose ones attitude in any given circumstance.”
– Viktor Frankl
His book “Man’s Search for Meaning” should be mandatory reading for everyone. If you have kids, make them read it…after you’ve read it first. Blaming the past is pointless. Its done. Over. Can’t change it. No matter what the world throws at you today, you are going to handle it awesomely and you are going to emerge from the day a better and stronger person.
Sunday – Plan, Shop & Prepare
• 30 minutes activity and plan, shop, & prepare
Q: What is best pre-workout nutrition?
Assuming you aren’t about to go and run more than 15 miles, we really don’t need to get too picky about what you eat before training. If you want to work out first thing in the morning on an empty stomach, you can do that. Your workouts will be still be effective. You won’t lose muscle. The body is an incredibly resilient system that can handle long periods without food. So just eat what you are comfortable eating before a workout, with the most important factor being that you are sticking to your eating plan.
Don’t force-feed yourself carbohydrates because you read you “must” have carbohydrates before a workout – especially if eating those carbohydrates causes you to go over your daily calorie limit.
If you fall “off the wagon”, cut your losses, don’t worry about it, and get right back on track. Immediately. It’s minor damage that can be dealt with.’ One mistake, two mistakes, three mistakes…this doesn’t ruin everything. Just make the right decision next time and keep moving forward towards your goal.
• Training Tips – My New Workout
• Research Review – Getting Paid to shed pounds?
• Nutrition – The Right Percentages of Protein and Carbs