Posts Tagged ‘turbulence’
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The interval training portion of your workouts is very important for fat loss. Not only has research shown that long, slow cardio doesnt work that well for fat burning, but studies also show that interval training works better to help you lose belly fat.
Unfortunately, just saying the words interval training can spare people, plus some trainers make interval training far too complicated for people who have never done interval training in the past.
The great news is that interval training can be done by everyone, even beginners, provided you have them exercise at the right level of intensity for their fitness level.
Generally, I recommend people use the stationary bike for their interval training workout simply because it is easy to transition between hard an easy and you don’t have to worry about falling off the treadmill or advanced sprinting. Also, you’ll need an extra warm-up with sprinting intervals.
In this example I am going to use the treadmill and I recommend doing your interval training immediately following your strength training. However, if you aren’t fit enough, then you can do interval training or cardio training on your off days instead. Just be sure to have 1 full day of rest. For your intervals, you will want to train 3 days/week.
Below I am going to detail 3 interval training workouts from the beginner preparation phase.
Workout A
Start with a 5 minute warm up, exercising at a slightly harder than what you’d do for a regular cardio pace. For example, if you normally do 3.5 mph, then do 3.7 mph for 3 minutes.
This would be at a subjective 7/10 intensity level. So if your regular cardio was at a 6/10, then think about that intensity and then go a little bit higher. This will allow you to exercise harder than you normally would if you went for 30 minutes straight.
After 3 minutes at a 7/10 intensity it is important to bring it down to a nice, easy 3/10 intensity for your recovery. At this pace you will remain for 2 minutes and it will allow you to work extra hard when you bring it back up to the 7/10 intensity.
Do this for a total of 3 total intervals of hard and easy, counting as one. Finish with a 5 minute cool down. This interval training workout will last a little over 20 minutes.
Workout B
This interval training workout is a little more difficult than workout A. Complete your warm up and then do 90 seconds at an 8/10 intensity. This would almost tire you out after 90 seconds at this pace, and then follow with a 2 minute recovery at a 3/10 intensity. Complete for a total of 5-6 intervals, followed by a 5 minute cool down, lasting a total of 20-25 minutes.
Workout C
This is a high intensity cardio workout. To complete workout C, you will perform 20 minutes of straight cardio at a 6-6.5/10 intensity. So this would be something that tires you out after 20 minutes and something you couldn’t do for 25 minutes. Again, begin with a 5 minute warm up, 20
minutes of cardio, and follow that with 5 minutes of cool down.
Do each of those workouts once per week at the end of your resistance training workouts and youll burn fat fast.
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Duration : 0:5:54
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This is workout C from the Meathead workout program and it’s a tough one.
In this workout you will start with Deadlifts and pair it with Dumbbell Chest Presses to form a powerful first superset. Following that pairing, you will then do a superset of Military Presses and Inverted Rows.
That’s it! Now, it may appear to be an easy workout, but all four of these exercises will tire your body in a hurry.
So, for the deadlifts, stand directly behind the bar, and place it up against your shins. Now, take a double overhand grip with no straps. Make sure your back is flat and position your chest up, with your heels flat on the ground. Next, pull up and then slowly lower back down. When you’re in the starting position, it’s a really tight powerful position. You’re shoulder blades are over the bar, and then pull up. You’ll find this exercise to be very challenging and really works you hard. Focus on form.
The next exercise is the dumbbell chest press. To get in position, lie with your back flat on the bench, and raise the dumbbells up. Make sure to squeeze at the top position, and then slowly lower back down.
Take a rest and then repeat the superset two more times.
For the last superset of the Meathead workout, again you’ll be pairing Military Presses with Inverted Rows. So, for the first exercise you’ll want to rack the bar at shoulder height. Step underneath the bar, lift it up, and then step out. Now, with your knees slightly bent, drive the bar straight up overhead. Make sure your shoulder blades are back and squeezed together when in the top position. Next, slowly lower the bar back in, and then repeat. You’ll notice that there is very little movement from the lower body.
For the last exercise, you’ll want to place the bar at hip height and take an overhand grip. Then, simply row your chest up to the bar and slowly lower back down.
Repeat this superset three times in total. If you want to add a few more exercises to the workout then you can add in 6-minute abs or 3-minute arms.
To finish off the Meathead workout, you will do Bodyweight squats using Tabata style intervals. So for example, do 20 seconds of squats and then 10 seconds of holding in the bottom position, 20 seconds of squats, then 10 seconds of hold, etc. Repeat these intervals for 8 rounds.
And that’s the Reformed Meathead workout program. I hope you enjoy it as much as I do!
Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
http://www.TurbulenceTraining.com
And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:
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Duration : 0:4:18
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This workout will work to build a really tight butt. Your first time through the workout, just do one set, after however, you can go through each superset three times.
With that being said, the first superset in this workout will pair a leg exercise with an abdominal exercise.
First up is Walking Lunges. So, with dumbbells at your sides and feet shoulder width apart, step forward, drop straight down and drive up to the start position, alternating sides. Do all repetitions walking forward.
Once you’re finished with that exercise you’ll move onto the Stability Ball Pike. This exercise is very similar to the stability ball jackknives. However, the Pike is a little bit more advanced. And for people that have limited flexibility in their hamstrings, you won’t be able to pike up very much, but with practice your range of motion will improve.
This exercise will produce an excellent contraction in your abdominals, but the key is to keep your back as flat as possible. So, with your toes on the ball and your hands on the ground, mimic the plank position. From this point you will roll the ball up and stretch those hamstrings while contracting the abs, and then back out.
You’ll find that over time you will get better at this exercise as your hamstring flexibility will improve as will your balance. All along, however, you should get a strong contraction in your abdominals.
If you find that exercise to be too difficult, then you can do a stability ball jackknife in its place.
The next superset pairs Bulgarian Split Squats with 1-Leg Stability Ball Leg Curls. So, for the BSS, step out from the bench and place one foot behind you up on the bench with dumbbells at your sides. Next, drop straight down, and then back up. Do all reps for one side and then switch sides.
You should feel a strong stretch in the quads of the back leg, while your glutes and hamstrings will be doing all the work to raise your body back up to the start position.
Immediately after all reps are finished, move into the leg curl. This exercise is such a powerful exercise for your hamstrings, so much so that they may cramp up on you. So, you may need to take a break during the repetitions.
To start, lay with your back on a mat and one heel on the ball while the other leg is straight up in the air. Now, bridge your hips up and then curl the ball in and out. Be sure to keep your hips bridged up throughout the exercise.
The third superset in this workout is optional. So, if you are pressed for time or if you just don’t want to work on your calves, then you can just skip this superset. With that being said, you will do calf raises along with an ab exercise.
So, standing on any type of step, you will do Single Leg Calf Raises. To start, hold a dumbbell in the same hand as the calf you are working. Now, with the none-working foot off the ground, and the foot of the calf you are working in the up position, drop your heel down below the strep and then squeeze your calf to come back up. Do all reps for one side and then switch sides.
Immediately after this exercise, move right into a Plank with your elbows on the ball. This is a little more challenging than a regular plank, especially if you put your elbows out in front of the body. Be sure to hold your body in a straight line.
The last superset pairs two abdominal exercises together. The first is a kneeling Stability Ball Rollout. From an upright position and your hands outstretched on the ball in front, slowly roll out for three seconds and contract back in for two seconds.
The final exercise in this workout is the X-Body Mountain Climber. So, from a regular push-up position, drive your knee up to your opposite elbow. Go nice and slow throughout this exercise and really focus on contracting your abs throughout.
To finish off the workout do 10 minutes of interval training following a 30 seconds on 30 seconds off format. Try kettlebell swings, bodyweight squats, running in place, or jumping jacks if you are limited for equipment. Otherwise, you can use one of the cardio machines, but repeat the intervals for 10 rounds.
That’s it for the workout!
Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
http://www.TurbulenceTraining.com
And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here:
http://www.ttmembers.com
Duration : 0:8:16