Transformation Baby!

Hope your transformation is going well…let me know if you have questions on TurbulenceTrainingFanpage.com

In my world, I’m moving this week across Toronto to the East Side…should be an adventure. I’ll let you know how it goes next week…

Also want to say Happy Mother’s Day to all the moms in TT world!

Click here to listen to the call…

Now let’s get into the TT Transformation Workout and tips…

Monday – May 10th

Transformation Tip of the Week:
“We are engineered to set and achieve meaningful goals” – Earl Nightengale……..

CB says, “Set your goals. Both short term and long term. Then put together a plan that will help you reach them. Then review your goals, your plan, and your progress at regular intervals. Adjust your plan as necessary. And hang around others who will push you to improve.” It’s that simple.

TT Transformation Workout A

1A) Barbell Squat – 8 reps (3-0-1)
Rest 30 seconds.
1B) 1-Arm DB Shoulder Press with Palms-In – 8 reps (3-0-1)
Rest 1 minute before repeating 1 more time for a total of 2 supersets.

2A) DB Reverse Lunge (1 & ½ reps) – 10 reps (2-0-1)
No rest.
2B) Stability Ball Plank – 30 seconds
No rest.
2C) X-Body Mountain Climber – 12 reps per side (1-0-1)
Rest 1 minute before repeating 1 more time for a total of 2 supersets.

3A) DB RDL – 8 reps (3-0-1)
No rest.
3B) Chops – 15 per side (2-0-1)
No rest.
3C) Stability Ball Jackknife – 25 reps (2-0-1)
No rest.
3D) Side Plank – Max time per side with perfect form
Rest 1 minute before repeating 1 more time for a total of 2 circuits.

4) Double Burpees (Double Pushup and Jump) – 8 reps
Rest 45 seconds before repeating 3 more times.

Finish with static stretching.

Tuesday
Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.

Reference:
Percept Mot Skills. 2010 Feb;110(1):257-64. Effects of preferred and nonpreferred music on continuous cycling exercise performance. Nakamura PM, Pereira G, Papini CB, Nakamura FY, Kokubun E. Department of Physical Education, São Paulo State University.

Scientists put 15 subjects through 3 different experimental workouts.

Workout 1 – Subjects listened to Preferred Music

Workout 2 – Subjects listened to Nonpreferred Music

Workout 3 – Subjects listened to No Music.

In all 3 workouts they did a tough cycle workout, and the heart rate was the same for all workouts.

However, the rating of perceived exertion (RPE) was higher for Nonpreferred Music than in the other conditions. That means exercise feels harder if you hate the music!

Also, the performance under Preferred Music (9.8 +/- 4.6 km) was greater than under Nonpreferred Music (7.1 +/- 3.5 km) conditions.

So you’ll get more results with your favorite music. That’s not “groundbreaking”, but it’s pretty cool.

By the way, I surveyed the TT Fans for their favorite tunes, and here are the answers:

Click here for your favorite workout music

For me, I work out at my gym to whatever crappy music they play, because I don’t like to use an Ipod…but I can block out the bad music, and really don’t pay any attention to it.

Wednesday

Keep that transformation going!

TT Transformation Workout B

1A) Chin-ups – Max reps (3-0-1)
No rest.
1B) Spiderman Pushups – Max reps (2-0-1)
No rest.
1C) Repeated Vertical Jumps – 10 reps (1-0-X)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

2A) DB Chest Press – 8 reps (4-0-1)
No rest.
2B) Inverted Row – 15 reps (2-0-1)
Rest 1 minute before repeating 1 more time for a total of 2 supersets.

3A) DB Chest Supported Row – 10 reps (2-0-1)
No rest.
3B) DB Lateral Raise – 10 reps (2-0-1)
Rest 1 minute before repeating 1 more time for a total of 2 supersets.

4A) BB Curl – 10 reps (3-0-2)
No rest.
4B) DB Triceps Extension – 10 reps (3-0-2)
Rest 1 minute before repeating 1 more time for a total of 2 supersets.

5) Shuttle Runs/Suicide Runs – 20 seconds with 40 seconds of rest x 8 rounds

  • To do shuttle runs, you’ll need a small space of at least 20 feet.
  • Sprint forward, touch the ground at the end of the space.
  • Turn and sprint back. Repeat for 20 seconds. Rest for 40 seconds.
  • If you don’t have room for this, do regular interval training.

Thursday
Do 30 minutes of fun activity…and here are the 3 Most Under-rated Abs Exercises

1. Stability Ball Rollouts
2. Stability Ball Jackknives
3. Combo Exercises (i.e. Chin-ups plus Knee-ups) ===>

Also, my friend Mike Robertson just wrote an article and reminded everyone that before you do advanced ab work, you should be able to do a basic minimum of:

a) A 120-second front plank
b) A 90-second side plank

Friday

Keep pushing on!

TT Transformation Workout C

1A) Deadlift or DB Step-up – 10 reps (2-0-1)
No rest.
1B) Stability Ball Pike – 10 reps (1-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

2A) DB Split Squat – 10 reps per side (2-0-1)
No rest.
2B) Decline Close Grip Pushups – Max reps (3-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

3A) DB Row – 10 reps per side (2-0-1)
No rest.
3B) 1-Leg Stability Ball Leg Curl – 10 reps per side (1-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Timed Intervals
Squat Thrusts
(20 seconds thrusts + 10 second rest x 8 rounds)
Front Squats
(20 second squats + 10 second rest x 8 rounds)
Calf Jumps
(10 jumps + 10 second rest x 4 rounds)

Enjoy!

Social Support Saturday!
30 minutes of fun activity…

Earlier I mentioned that fat loss is simple…and it is…butI didn’t say it was going to be easy or that it is easy. In fact, it’s going to be hard. In some cases, brutally hard. But you can still do it. Just because something is hard doesn’t give someone a good excuse for not doing it!!!

Sunday – Plan, Shop & Prepare
30 minutes activity and plan, shop, & prepare.

And forget about believing “cold water burns calories”, or “adding lemon to your water burns fat”, or even that there such things as, “negative calorie foods”. These are all gimmicks. Ignore them. Focus on eating fewer calories by eating more fruits, vegetables, and raw nuts – all proven to help with weight loss. These will keep you full and satisfied and not disappointed by trickery.

Next week!
TT Workout – Addiction
Nutrition Research Review – Meal Replacement Study
Robot Fat Loss