Turbulence Training for Abs

cb-lazymansguideebook-final4Happy post-Halloween! Now it’s time for you to keep that candy out of site…a trick on that in a second…but first, a vegetarian diet update.

I spent last week traveling around Florida and eating at steakhouses – yet I managed to stick to the vegetarian lifestyle. You can read about all of my meals, including the night at Benihana’s and the other dinner at Shula’s steakhouse in my vegetarian eating article here.

Now it turns out that as World Vegetarian Month (October) ends, it just happens that World Vegan Month (November) starts…with November 1st as World Vegan Day. And so I’m going to give it a try, and avoid animal products for an entire month. We’ll see how it goes, since I still have 8 days of travel to go (Atlanta and Orlando).mens health ab workout

By the way, did you know that – according to Canadian Business magazine – that the food eaten in a daily vegetarian diet needs only 2600 liters of water to produce while a diet high in animal protein requires 5000 liters of water? Interesting…anyways:

Click here to hear more about the vegan diet and abs workout details

Now let’s transform your body…

Monday – Nov 2

Transformation Tip of the Week:
Just a simple, but timely tip today…Make sure you remove excess sugar from your diet if you want maximum mental energy and fat burning.  There are many hidden sources of sugar…how many can you cut out of your diet?

Now here’s a radical tip for helping you cut out chocolate Halloween candy from your diet…Just go vegan for a week, and you won’t be able to eat the chocolate. Or just commit to not eating dairy for a week. You can do it. abs program

Day 1 – Workout A – Turbulence Training for Abs

Superset #1
1A) DB Squat – 8 reps
No rest.
1B) Plank to Pushup + Pushup – 8 reps
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Triset #2
2A) 1-Leg Hip Extension – 12 reps per side
No rest.
2B) Prone Stick-up – 10 reps
No rest.
2C) Bird Dog – 8 reps per side
Rest 1 minute & repeat 2 more time for a total of 3 trisets.

Triset #3
3A) Stability Ball Rollout – 8 reps
No rest.
3B) Pushup Hold – 10 second hold in mid-position
No rest.
3C) Side Plank – 20 second hold per side
Rest 1 minute & repeat 1 more time for a total of 2 trisets.

Tuesday
30 minutes of fun activity and then celebrate “World Sandwich Day” with a sandwich of your choice – make sure it has lots of fiber in it, too. And do your best to avoid celebrating the 251st birthday of Tequila, which will be celebrated on Monday, November 2nd.

Now for our soccer vs. running research study review…from those crazy scientists in Copenhagen, Denmark…ronaldo abs

Reference:
British Journal of Sports Medicine 2009;43:825-831. “Recreational soccer is an effective health-promoting activity for untrained men”

36 healthy untrained Danish men aged 20–43 years were randomised into a soccer group (SO; n = 13), a running group (RU; n = 12) and a control group (CO; n = 11).

Training was performed for 1 h two or three times per week for 12 weeks; at an average heart rate of 82% (SEM 2%) and 82% (1%) of HRmax for SO and RU, respectively.

During the 12 week period, maximal oxygen uptake increased (p<0.05) by 13% (3%) and 8% (3%) in SO and RU, respectively. So both groups increased their VO2max. And both groups reduced their blood pressure.

The soccer group lost slightly more fat, but this was not significantly different between groups (2.7 kg for soccer vs. 1.8 kg for the runners).

HOWEVER…

Only the soccer players had…

– an increase in lean body mass (1.7 kg)
– an increase in lower extremity bone mass
– a decrease in LDL-cholesterol
– an increase (p<0.05) in fat oxidation during running at 9.5 km/h

The scientists conclude…”participation in regular recreational soccer training, organised as small-sided drills, has significant beneficial effects on health profile and physical capacity for untrained men, and in some aspects it is superior to frequent moderate-intensity running.”

So again, science suggests intense exercise beats traditional boring cardio.

But REMEMBER – if you eat “recreationally” (i.e. 1500 calories of wings, pizza, and beer) after you play soccer or hockey, you won’t lose fat. So don’t ignore your diet…see the tips below to lose fat with nutrition.

Wednesday ab exercises

Day 3 – Workout B – Turbulence Training for Abs

Superset #1
1A) DB Step-up – 8 reps per side
No rest.
1B) [Kneeling] Elevated Pushup – 8 reps per side
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Triset #2
2A) Stability Ball Leg Curl – 15 reps
No rest.
2B) DB Row – 8 reps per side
No rest.
2C) Mountain Climber – 8 reps per side
Rest 1 minute & repeat 2 more times for a total of 3 trisets.

Triset #3
3A) Plank with Arms on Ball – 15 second hold
No rest.
3B) Side Plank Leg Raise – 5 reps per side
No rest.
3C) Side Plank – 20 second hold per side
Rest 1 minute & repeat 1 more time for a total of 2 trisets.

Thursday
30 minutes of fun activity – and for more fun activity, why not watch one of the over 200 workout and nutrition videos I have posted on youtube.

Click here for my Youtube workout videos

Or watch one of my favorites below…

Did ya expect that?

Fridaybelly fat diet

Now for one more TT for Abs workout…(it also has a cool nutrition bonus)

Day 5 – Workout C

Superset #1
1A) DB Split Squat – 8 reps per side
No rest.
1B) Legs on Ball Pushup or Decline Pushup – 12 reps
Rest 1 minute & repeat 1 more time for a total of 2 supersets.

Triset #2
2A) Stability Ball Hip Extension – 15 reps
No rest.
2B) Beginner or Regular Inverted Row – 8 reps**
No rest.
2C) Bird Dog – 10 reps per side
Rest 1 minute & repeat 2 more times for a total of 3 trisets.

Triset #3
3A) Stability Ball Jackknife Plank – 30 second hold
No rest.
3B) Spiderman Climb – 5 reps per side
No rest.
3C) Reverse Bridge – 8 reps per side or 30 second hold
Rest 1 minute & repeat 1 more time for a total of 2 trisets.

Social Support Saturday!
30 minutes of fun activity…and here’s a “self support tip” for you…

According to the November 2009 issue of Men’s Health, you are 6 times more likely to lose weight if you weigh yourself at least once per week (from the American Journal of Preventative Medicine).

Sunday – Plan, Shop & Prepare
30 minutes activity and make sure to add lots of high-fiber foods to your diet. Fiber fills you up, and great sources include soups, fruits, vegetables, and raw nuts. It keeps you lean and full so you don’t overeat.

By the way, I think a great general plan to lose weight is to cut back on high-calorie animal products and foods with sugar in them, and eat more fruits and vegetables and raw nuts. Very simple and effective. vegetarian diet

Next week!
Booty for Life Workout
More fat loss research that no other trainer is talking about…

To your success,

Craig Ballantyne, CSCS, MS
Author, The Lazy Man’s Guide to Vegetarian Eating

  • Gretchen Guzman

    Hi Craig,
    My father was an an original body builder in the 1950’s who worked out at ” Muscle Beach”
    aka Venice Beach Ca., he then spent the rest of his professional life as a nutritionist. I was
    a swimsuit model, and could still get into that bikini at 47, then…50 happened to me, oh lord
    yes, I said ” happened ” like having been stricken by some affliction. Craig, I went from a
    thin, 5’9″ size 2 model, flash forward, and 30 pounds, STUBBORN BELLY FAT, and the most
    depressed chick on the planet, hey we human beings are vain. I have spent the last 3 years,
    researching every diet, every exercise regime, and there are so so many! I managed to take off 15 pounds, it took me a solid year to lose that. Needless to say I am a skeptic, so I have downloaded your sample workouts that you have so generously offered, and because
    they make sense to me I am going to give it my all. I went from being able to eat whatever
    I wanted, to just starving to keep off the weight I lost, my metabolism has just stopped.
    I would love to know what you think, I love your website, thank you, for all you share
    professionally with we struggling hopefuls. Sincerely, Getchen Guzman

    • Craig Ballantyne

      Hi Gretchen, thank you for you message. Wishing you success, and let us know how it goes. Craig

  • Still love that pumpkin workout video Craig!

    Great study about the soccer players vs the runners – it’s amazing how conclusive all the research is becoming when it comes to steady state vs interval training and yet somehow people still feel resistant to changing.

    I constantly have to reassure my clients that it will be ok and they’ll still lose fat while spending less time working out!

    I’m starting to think that people have been brainwashed into a state where they feel as though they’re not getting any results from their exercise but yet if they reduce the amount of time they work out even the tiniest bit – boom, they’ll explode with fat.

    It’s this catch 22 situation and it’s no wonder people feel so miserable when they are trapped in a lose-lose situation like that.

    • Craig Ballantyne

      Well put Yudi, keep up the great work!

  • John Phillips

    Hi Craig, I’ve been off work sick with breathing difficultiers following a near fatal dose of double pneumonia, plurisy and complications. I’m on large dosers of steroids which have made me put on a lot of weight and softerned my bones, causing problems with my back after a spinal fusion operation years ago. I have started a businesss from home which, in a couple of months time, will mean I can move house, have a gym put in etc. The I’ll torching off the fat with a lot of interval and high intensity training, combined with lifting some big weights.kettlebells to get me back to a sub 10% body fat. What can I do in the meantime, other push ups,planks, side planks and pull ups and knee raises? I’m desperate to get your books but guess I’ve just got to be patient…

    Regards,

    John

    • Craig Ballantyne

      Hi John, sounds like you need professional help in person, sorry I can’t be of assistance.

  • Timothy

    A great tasting, easy to make, nutritious soup for you and the readers.

    3 Broccoli Stalks
    1 pound Asparagus
    1 Can Garbanzo Beans (Chickpeas)
    2 cups Chicken (or Vegetable) stock
    1 cup Low or NonFat Milk

    Steam the vegetables until soft. Heat the beans, stock, and milk in a pan. Combine it all in your blender and puree.

    About 150 calories per 1-cup serving. Good tasting and good for you!

    Enjoy.

  • firemage

    Hi Craig

    Saw your email about “non-traditional” intervals using kettlebells etc. Can you tell me if instead of kettlebells or running/biking I can substitute skipping and do the intervals with a skipping routine?

    Thanks!

  • Per

    Hi Craig,

    I think I read somewhere on your page or heard in an interview, the opinion that it is bad for the lower back/spine to do weighted crunches etc. Now, I may have mixed you up with some other source, so maybe this is not your opinion, but looking at the sample workouts there are a lot of “un-weighted” and static exercises for abs (apart from bodyweight of course).

    Not trying to put you against the wall or anything but I’m just curios since in my last program there were a lot of weighted exercises and it feels like it “ought” to be in order to increase strength/mass and the motivation I hear is that the abs are like any other muscle and should be trained with resistance as well.

    My question is if you have built your own physique with body weight/static exercises only, or if you also have done/recommend doing crunches/legraises/cable crunches/twists etc with added resistance in order to work the abs like the other muscles?

    With kind regards,

    /Per