Turbulence Training System

The Top 10 Best Advanced Bodyweight Exercises

1) Pull-ups (If you want to build muscle, you’ll be pleasantly
surprised by how hard pullups can work your chest!)

2) 1-Leg Squats (This is advanced, but you can practice by
squatting back onto a bench.)

3) Spiderman Pushup (A TT classic! I know you love them!)

4) Inverted Rows (Most folks neglect their upper backs, but you
won’tif you use this powerful exercise.)

5) Bulgarian Split Squats (This exercise might bring out the most
“curses” directed at me from folks doing TT workouts!)

6) Chin-ups (Again, this doesn’t just work your back, but your
chest, biceps, and even your shoulders.)

7) Decline Push-up (You can make this harder by doing close-grip or
spiderman versions.)

8] 1-Leg Stability Ball Leg Curl (Your hamstrings have to work as
hard as possible in this one…great for building a better
backside.)

9) Stability Ball Ab Rollout (My current favorite ab exercise.)

10) Burpees (Way better than long, slow cardio for fast results.)

For more bodyweight workouts, watch the videos here:

Turbulence Training System

Metabolism

You cut calories and you exercise. You do exactly what the articles say – Your calories out are greater than your calories in. You should be losing fat. But if you aren’t, perhaps you’re still not paying attention to an often forgotten factor of fat loss – your metabolism.

Your metabolism is a measure of how many calories you are burning each day. But did you know that the food, exercise, and lifestyle choices you make every day have a significant impact on your metabolism? For example, if you starve yourself (instead of following a sensible fat-loss eating plan) your metabolism will slow down. If your metabolism slows down, it means your calories out will be less. And that means no more fat loss, and possibly even continued fat gain.

So for every day that you continue to slow your metabolism with unhealthy lifestyle choices, you get further and further away from fat loss. To help, I’ve put together a list of the top 10 ways to maximize your metabolism, so that you’ll burn as many calories as possible each day so that you can finally lose the fat. For the exact workouts and nutrition plan to help you lose the maximum amount of fat in as little time as possible, visit www.TurbulenceTraining.com

1. Don’t starve yourself! Cutting calories too much is one of the worst things you can do to your body. Starving yourself actually causes you to lose much more water weight and muscle than fat. Use fitday.com to find out your daily calorie intake.

2. Eat 6-8 small meals per day with an emphasis on lean proteins, fruits, and vegetables. You have to have a nutrition plan, so spend a couple hours on a day off preparing as much food as you can for the upcoming week.

3. Eat breakfast. You have to make this meal part of your daily metabolism-boosting plan. At the very least, eat a lean protein, drink some Green Tea, and consume a fiber-rich fruit to get your fat loss day started right.

4. Eat healthy fats. Sources of healthy fats included nuts, fish, olive oil, and flax oil. I consume 10 grams of fish oil per day. Replace all processed carbohydrates in your diet with almonds. For example, if you currently eat a small bag of pretzels as a mid-afternoon snack, eat almonds instead (eating the same number of total calories).

5. Eat high quality foods that will help you control your blood sugar levels, insulin levels, and energy levels. Insulin management will help you lose fat and prevent you form gaining fat. Controlling your hormone levels is the #1 neglected factor in fat loss programs.

6. Eat 1.14g of protein per pound of lean body mass. If you don’t know your lean body mass, then simply eat 1g of protein per pound of body weight. But if possible, stick to the lean body mass recommendation, as that eliminates excess fat mass when calculating protein needs.

7. Don’t drink alcohol. Alcohol intake can quickly add hundreds of calories and alcohol prevents fat burning. Alcohol intake can also reduce testosterone levels, a big no-no for men looking to get lean.

8. Drink Green Tea and water. While I don’t believe that either of these will increase your metabolism, I do believe that they help prevent decreases in metabolism. Not too mention, these are your 2 healthiest beverage options.

9. Stick to a consistent sleep schedule. Don’t stay up all night, and if possible, avoid working afternoon and overnight shifts. If you must work shiftwork, stick to the rest of these principles as strongly as possible.

10. Use the strength training with moderately heavy weights (that allow you to complete 8 perfect reps per set) and interval training for the most efficient and effective metabolism boosting workout.

If your metabolism has slowed down due to improper dieting or lifestyle, then follow these tips to help you get back on track to lose fat and gain muscle. Once you correct your metabolism, you will be on the road to losing the fat for good. Just in time for summer.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

Workouts

Extra supersets – Got it! More abs exercises – Absolutely! Shorter Interval workouts – You better believe it! After listening to TT users’ recommendations, I entered the Turbulence Training Lab with one goal in mind….to produce a program that went above and beyond what anyone could have wanted or even expected. And I am convinced that with TT Buff and Hot you will not be disappointed. In fact, this program could quite possible become an instant classic among TT users!

This program includes my vintage upper-body, lower-body split routines, along with extra total body ab exercises, more resistance training for muscle sculpting, and shorter, but harder interval training workouts, making for a unique TWIST on the Turbulence Training program. And if that isn’t enough to get your heart racing, you’ll also do one workout that includes timed bodyweight interval training. Whew-wee, are you ready?

Many people know that it’s important to play around with different exercises every 4 weeks or so in order to avoid gains that have flattened out. But, what many people fail to realize is that it’s just as important to switch up the WAY in which you workout. That’s precisely the reason I included a timed bodyweight interval training workout.

By putting your body through a timed circuit where each week you attempt to finish it in a faster time than your previous mark, it will enable you to overcome both the strength gains plateau AND the mental plateau. It’s this type of performance training, according to Alwyn Cosgrove, one of the most in-demand coaches, speakers, and writers in the fitness industry today, that will unknowingly lead to an improved physique.

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