On Saturday morning at my local YMCA, I watched two guys do "vomit inducing conditioning workouts".  I call them "vomit-inducing" because I wanted to vomit from watching their form.

One guy was doing explosive reverse curls (meant to be hang cleans) while another did flippity flop DB snatches followed by one of the worst planks I’ve ever witnessed.

Injure your rotator cuffs and lower back much, boys?

And this is why we are going to see the Death of Hard-core Circuit Training in the next few years. Between the injuries and the vomiting, these home-made hard-core trainers are making a mockery of serious, professional personal trainers.

I mean, listen, I’ve watched two 15-year old boys make each other puke at the gym, but would you want THEM to be your trainer?

Of course not.

You want results. That’s all that matters. You don’t want to – or need to – vomit when you exercise. And you don’t want to be injured all the time either. Or am I just that out of touch with what the cool kids are doing these days?

I don’t know…maybe it’s just the grizzled ol’ veteran trainer in me that gets frustrated with the way things are in the fitness industry.

After all, I’ve been through…

"The Endless Amount of Cardio Phase"

"The Situps and Crunches Phase"

"The Dangerous Standing on the Stability Ball Phase"

and now…

"The Do Circuit Training Until Your Puke With No Regard to Form Phase".

But this too shall pass.

Of course, it won’t disappear overnight, but you and I will still be here when these "hard-core" trainers shiftily disappear and fly-by-night after their clients come in with sore backs, cricks in their necks, and ruined rotators.

You see, they don’t understand that it’s not about destroying clients.

Just the opposite.

It’s about TRANSFORMING clients. About making them better people. Challenging them to change their bodies and their lives. And yes, working through physical challenges is a part of that, but not at the expense of their overall health and safety.

After all, there’s no point in being able to do a "killer workout" if it puts you on the disabled list for 6 weeks or makes you vomit up that $4 protein shake and $5 chicken breast. Sounds a little counter- productive to me.

Listen, there will always be room for tough workouts, for trainers to take their clients to their limits, but only when done safely and under the guidelines of proven scientific research and years of experience.

In fact, I spent an hour this weekend going through an article on Metabolic Finishers that Certified Turbulence Trainer Mike Whitfield submitted for a new TT program for our members.

Now THAT is how you should do advanced, intense workouts.

Thank goodness for trainers like Mike, and I’ll be sharing some of these workouts with 91,500 TT readers very soon.

But those home-made hard-core trainers and their circuit death workouts "finished at all costs" are not going to last.

And that’s a good thing.

That will leave more room for our Turbulence Training 1 Million Mission of helping 1 Million Men and Women transform their bodies and their lives.

More room for you and I to make a difference and leave a legacy that remains long after we’re working out in the old trainers home down in Florida

So I’m calling a peak in the market. The bubble is bursting. The stock of hard-core circuit training is going down, and will be replaced – starting today – with better solutions, by trainers who care about results, not locker room boasting of how many people vomited in their class today.

It’s time to change the way the fitness industry thinks about exercise. It’s time to move away from sacrificing form and function and shift back to what matters – helping you transform and redesign your body so that you get the results you want.

Not the results that some hard-core, sadistic, home-made trainer wants.

Circuit training is dead. Long live smart training.

To your safety and success,

Craig Ballantyne, CSCS, MS

www.TurbulenceTraining.com

>> Click here to download the Turbulence Training 4-week ebook  or  Click here to download the Turbulence Training Sample Fat Burning Workout.

Copyright © by Supertraining blog.com. All Rights Reserved.

If you don’t have variety in your program, you are more than likely to end up at a fat loss plateau soon rather than later. Variety is one of the keys to keeping that fat loss coming.

So not only should you have variety within your training week (i.e. alternate between two different interval training workouts, rather than just doing the same interval workout each time), but you should also change these workouts every 4 weeks.

So you need to change your training program every 4 weeks. To modify your interval training workouts, you can…

1. switch exercise methods (and even use bodyweight exercises for intervals)
2. increase or decrease the length of the interval (while decreasing or increasing the intensity, respectively)
3. increase or decrease the number of intervals per workout
4. increase or decrease the rest time between intervals

First, let’s take a look at the interval methods. Here is my list of preferred ways to do your intervals, ranked in order from best to worst, based on my experiences…

1. Sprinting outdoors (and hills might be the absolute best)
2. Strongman movements (Farmer’s walks, tire flips, car pushing)
3. Bodyweight interval circuits
4. Treadmill running
5. Stationary cycle (upright preferred)
6. Stairclimber
7. Rower
8. Swimming (only works for competent swimmers)
9. Elliptical & Crosstrainer machines

Okay, so how long should you do intervals and how the heck do you do bodyweight exercises as interval training?

First, I stand by what I said in Part 1. There does not seem to be a “best” interval training program. But that is good because it allows us to use variety in our approach. (So perhaps the best interval training method is simply the one that changes every 4 weeks.)

Interval recommendations have ranged from 15 seconds (from Muscle Media waaaay back in the late 90’s), to 5 minutes (these are known as aerobic intervals). So let’s take a look at each interval recommendation and all those in between.

15 seconds

The great thing about 15 second intervals is that you’ll be able to work at a very high rate (almost near your maximum power output), as long as you get adequate recovery between work intervals. The downside is that it is very difficult to do 15 second intervals on machines, because it takes a long time to “build up” and “bring down” the machine settings to the correct speed.

If you decide to use these short, high-intensity intervals, you should do so only if you already have an above average level of fitness. Your rest interval should be at least 15 seconds long, and can be as long as 60 seconds. The longer you rest, the harder you will be able to exercise in each interval.

20 seconds on, 10 seconds off

This method is known as the Tabata protocol, after the Japanese scientist that published a study on this routine. It is very demanding (obviously), and while some trainers have suggested this is the best method for interval training, I don’t think there is any proof that you will get better results.

Clearly, the pro’s with this method (as well as the 15 second intervals) is that you’ll get your workout done faster (provided you do the same number of intervals as any other workout). Again, it would be very difficult to perform this type of interval training on a machine, due to the time lag as you increase or decrease the settings. And finally, these too should only be performed by above average fitness levels.

30 seconds

The Turbulence Training workouts tend to use a lot of 30 second intervals. Beginners will rest up to 90 seconds between intervals, while advanced fitness levels will rest 30-60 seconds. The longer (relative) rest allows you to work harder in each successive interval (i.e. you’ll almost be able to match your performance in the first interval with each following interval). Short rest intervals (as in the Tabata protocol) will lead to a dramatic drop-off in performance with each interval. You can easily do the 3-second intervals on any machine.

45 seconds

These intervals are proven for fat loss, in addition to being effective for many team sports (such as hockey, soccer, basketball, and rugby). I have used 45 second intervals extensively in both areas of training. Not only will these tax your muscles, they will also tax your will to complete each interval (if done at the right intensity). Use 45-90 seconds of recovery between intervals. Do 3-6 intervals per workout. Your fitness and fat loss will skyrocket.

60 second intervals

Similar to the 45 second intervals in benefits and toughness. Use 60-120 seconds of recovery between each.

120 second intervals

These are now officially aerobic intervals, and can be used for both fat loss and improving aerobic capacity for sports and running. A great way to achieve two fitness goals at once. Exercise for 2 minutes and then recover for 2 minutes. Repeat 6 times. These workouts take longer (obviously), but can have a role in changing your body and improving your performance.

5 minute intervals

Same strategy as with the two minute intervals. This really increases your workout time, so these are only used with serious endurance athletes.

Beginner vs. Advanced

If you are thinking that these intervals all sound “too intense” for you, please don’t worry. Interval training is all relative. You don’t have to sprint for your life in each type of interval. Instead, just work at a slightly harder than normal pace. By the end of the interval, you should be getting tired, but you shouldn’t be gasping for air. Start conservatively and you will get the hang of it.

For example, if you regularly use level 5 on the stationary bike for 30 minutes continuously, you might try doing a 1 minute interval at level 7. Try that for an interval workout and let me know how it goes.

My favorite intervals for fat loss are between 30-60 seconds. These have been the staple intervals in my Turbulence Training workouts since the first workout was designed back in 2001. But again, I think you will get your best fat loss results if you vary your interval training workouts – just like you must vary your strength training workouts.

Intervals are the secret to success!

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s 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 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

>> Click here to download the Turbulence Training 4-week ebook  or  Click here to download the Turbulence Training Sample Fat Burning Workout.

Copyright © by Supertraining blog.com. All Rights Reserved.

Gyms are busy. Too busy. And it is always busiest when you settle in for your TT workout with its awesome fat-blasting supersets.

I know it drives you nuts when you are trying to pair lunges and presses while someone is taking up valuable workout space chatting or doing some pointless fluff exercise. Why can’t they just get out of your way and let you finish your super effective TT workout?

Crowded gyms are such a big problem that I designed the following TT workout that helps you perform my trademark "noncompeting" supersets – the most effective way to lift for fat loss – without letting anyone get in your way. This new version of TT lets you get it done right, even in a busy gym.

The secret to this workout is the pairing of two exercises that can be done at the same bench and often with the same weights. So you won’t lose your spot between exercises. Camp out in your little area, work hard, and you’ll get lean and lose fat faster than ever.

NOTE:  This workout originally ran in Men’s Fitness magazine, but I’ve actually improved the workout just for you! Always looking out for my TurbulenceTraining.com subscribers.

Workout Guidelines

• Workout 3 days per week alternating between workouts A & B. Rest 1 day between sessions.
• In week 1, you will follow an A, B, A schedule. In week 2, a B, A, B schedule. In week 3, an A, B, A schedule, and in week 4, a B, A, B schedule.
• Each pair of exercises constitutes a "Superset". In each Superset, do one set of the first exercise followed immediately by the next (1A & 1B) and then repeat.
• Rest 1 minute after completing the exercises in the Superset (i.e. after 1A & 1B).
• Repeat each Superset until you’ve completed a total of three sets of each exercise in the pair, then move on to the next pair.
• Use a 2-0-1 lifting tempo for all exercises (except for any holding exercises like the plank). Take 2 seconds to lower the weight, pause briefly, and then take 1 second to lift the weight.
• Finish each workout with stretching for the tight muscle groups only.
• For full exercise descriptions and photos, see the Turbulence Training manual.

Warm-up

· If you are limited by time, reduce the number of sets in the workout, but always perform the full warm-up.

· Never skip a warm-up.

o Perform this circuit 2x’s using a 2-0-1 tempo:
- 10 reps of bodyweight squats or step-ups
- 20 seconds for the plank
- 8 reps of kneeling pushups or regular pushups
- 10 reps of inverted bodyweight rowing exercise or band pull

- Perform 2 warm-up sets for each exercise in the first Superset.
- 1 set of 8 reps with 50% of the weight you will use in your "real" sets.
- 1 set of 8 reps with 75% of the weight you will use in your "real" sets.

Turbulence Training Interval Training Guidelines

• Research has shown that interval training is very effective for fat loss.
• It is recommended that the stationary cycle be used for interval training because it allows for an easy transition between work and recovery.
• Finish each interval workout with stretching for the tight muscle groups only.

Beginner Interval Workout:

• Warm-up for 5-minutes.
• Perform an interval by exercising for 30 seconds at a hard pace (at a subjective 7/10 level of intensity) – i.e. fast walking.
• Follow that with "active rest" for 90 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity) – i.e. slow walking.
• Repeat for 3-6 interval repetitions. Finish with 5-10 minutes of moderate intensity exercise for a cool-down at a 4/10 level of intensity.

Advanced Interval Workout

· Warm-up for 5-10 minutes.
· Perform an interval by exercising for 30 seconds at a very hard pace (at a subjective 9/10 level of intensity).
· Follow that with "active rest" for 60 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity).
· Repeat for 3-6 interval repetitions. Finish with 5-10 minutes of moderate intensity exercise for a cool-down at a 4/10 level of intensity.

Workout A

1A) Wide-stance Squat (8 reps)
- Set your feet 4-6 inches wider than shoulder width, your toes pointed forward.
- This superset works best if performed in a squat rack that also has a chin-up bar.

1B) Chin-ups (6 reps)
- If this is too hard, perform a Reverse-grip Lat Pulldown.
- Rest 1 minute and then go back to Squats.
- Do this Superset 3 times and then move on to the next Superset.

2A) Barbell Step-ups (8 reps per leg)
- Use a step that’s high enough so that your knee is bent 90 degrees.
- If you have to use DB’s for the step-ups, take an extra 30 seconds rest when going from the step-ups to the rows.

2B) DB or Barbell Row (8 reps)
- Keep your lower back naturally arched.
- Rest 1 minute and then go back to Step-ups.
- Do this Superset 3 times and then move on to the next Superset.

3A) Side Plank (5 reps per side)
- Contract and brace your abs for 10 seconds per repetition while keeping your body in a straight line.

3B) Stability Ball Jackknife (12 reps)
- Rest 30 seconds and then go back to Side Plank.
- Do this Superset 3 times and then go to the Intervals.

Workout B

1A) Low-Incline DB Chest Press (8 reps)
- Set the incline to one notch above the flat-bench position.

1B) DB or Barbell Romanian Deadlift (8 reps)
- Keep your lower back naturally arched for the entire movement.
- Rest 1 minute and then go back to 1A.
- Do this Superset 3 times and then move on to the next Superset.

2A) DB Close-grip Chest Press (8 reps)
- Push the dumbbells straight up, not together.

2B) DB Rear-deltoid Lateral Raise (8 reps)
- Keep a tight arch in lower back and lean forward as far as possible.
- Perform this exercise extra slowly so that you don’t use momentum.
- Rest 1 minute and then go back to 2A.
- Do this Superset 3 times and then move on to the next Superset.

3A) Elevated Push-up (12 reps per side)
- Place one hand on a 4-inch step or box and lower your body as far as possible.

3B) Stability Ball Rollout (15 reps)
- Keep your body in a straight line at all times–don’t allow your back to round or bend backward.

Let me know how this workout goes for you and email me your results. Better yet, take a before and after picture and some measurements to monitor your progress.

If you have any other questions, just let me know.

Sincerely,

Craig Ballantyne
Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s 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 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

>> Click here to download the Turbulence Training 4-week ebook  or  Click here to download the Turbulence Training Sample Fat Burning Workout.

The original 300 workout has finally been made public. For all those who are a fan of the movie 300 are also a fan of the incredible shape that the actors were in for the movie. They got in this shape using the 300 workout.

The great news is that you can now use this workout and start building your body so that you have defined pecs and ripped abs.

The 300 workout gives you a guide on diet. It help tells you what you need to eat in order to create the perfect body. It gives a detailed diet plan that you can follow step by step. There is more to this workout than just a diet. There are also some of the best training tips listed for the creator of the 300 workout. His tips are not just any ordinary tips but they are secrets from within the fitness industry that help to build strong muscles.

There are many copies of the 300 workout, all over the internet you will see people trying to create their own versions or give their own exercises, but this is the original workout and it is truly amazing. If you want that body that you have always dreamed of then it is now possible. This workout is suitable for everyone from beginners to experts. The workout has been adapted and gives different tips and exercises depending on your level of experience in the gym.

If you want to look like a 300 Spartan, then now is the time. You have to check it out as it truly is incredible. The owner is only promoting the workout for a limited time before he decided to remove it. He is offering a massive discount to customers as he is keen for people to see the amazing success of this workout compared to standard and normal workouts.

>> For more information, checkout www.300theworkout.com.

Copyright © by Supertraining blog.com. All Rights Reserved.

I’m not talking about Monster or Craigslist.  I’m not talking about the want ads.  Everyone knows to look at those sites.

Of course, one I hit publish, this list won’t be secret anymore, and you’ll be competing with everyone else.

But if i can help one person find a job, and help their financial situation, then I have done MY job.

Here are the top 3, in no particular order.

• fitnessjobs.com
• exercisecareers.com
• exercisejobs.com

FitnessJobs.com was founded in 1998 by Alan Cohen, a 30 year veteran of the health and fitness industry. Alan was an Executive Recruiter for the industry at the time, when he saw the infamous Monster.com Super Bowl ad. He immediately researched Monster.com and their business model, and went online and purchased the domain name – FitnessJobs.com and over 50 other health, fitness, recreation and leisure industry related domain names.

ExerciseCareers.com is a simple, classic, and straightforward Job Search and Recruitment Tool that was created to help fill a void in the Health and Fitness Industry. Finding a good place to search and recruit for jobs in Health and Fitness either on the internet, or in print, is a challenging and self-limiting task. There are not that many places to go.

ExerciseJobs.com was co-founded and developed by a health professional to enhance the career opportunities for professionals in the fields of fitness, exercise and health.

Copyright © by Supertraining blog.com. All Rights Reserved.

Now let’s take a look at the different types of over-training, and what we can do to prevent it.

Is it Worse to Over-Train With Cardio or Weight Training?

Any form of over-training is a bad thing, however, I’ve personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.

Here are some of the reasons why:

In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle!
Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks.
It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.
I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.

The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.

How do I Determine if I’m Over-training?

Determining if you’re currently over-training is fairly simple. If you’re in tune with your body, you can often see the signs of over-training before they get serious. If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.

If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.

Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.

Has your physical performance improved compared to your last workout?

For example, let’s say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not “out done” your previous workout, have not fully recovered, and therefore are likely over-training. You nave to re-asses your program and make modifications so that you see progress every workout.

How Can I Prevent Over-training?

In order to avoid over-training, you need to take a multi-facited approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let’s take a look at each of those factors in more detail.

Correct Training Volume

Determining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.

You need to use your own judgment in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn’t happening, you have to decrease the intensity of your workouts.

This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.

As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it!

There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.

Proper Nutrition

Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.

Here are some dietary recommendations that will limit the chance of over-training:

Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss.
Never let yourself get hungry. If you’re trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue.
Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.
Have the largest meal of the day within an hour after your workout. Do this every single workout!
Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.
Eat every 2-3 hours to ensure that your body remains in an anabolic state.
Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.
Rest & Recovery

Rest and recovery is essential when it comes to avoiding over-training. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it’s important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.

About the Author:

Vince Delmonteis a competitive fitness model and personal trainer, as well as the author of No-Nonsense Muscle Building, a complete guide to building muscle for the hardgainer.

Vince’s program includes extensive diet plans, complete weight training regimens, video tutorials, and full email personal training support.

Copyright © by Supertraining blog.com. All Rights Reserved.

Almost anyone that’s picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss.

Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.

This couldn’t be any further from the truth however…

Training too much, or at too high of an intensity will lead to over-training.

Now this doesn’t mean you don’t have to put plenty of effort in to see some decent results… Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that’s a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout.

The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I’ll cover in this article.

The Effects of Over-Training on Bodybuilders
First, let’s take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place.

The Effects of Over-training on the Nervous System

Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:

If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible.

The Effects of Over-training on Hormone Levels

Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.

Over-training has been show to:

The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue.
The Effects of Over-training on the Immune System

Perhaps one of the most alarming repercussions of over-training is it’s negative impact on the immune system-you’re bodies first defense against harmful viruses and bacteria.

Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.

The Effects of Over-training on the Metabolic System

Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly discussed, and are ones we can’t ignore:

Micro tears in the muscle
Chronically depleted glycogen levels
Slow, weak muscle contractions
Depleted creatine phosphate stores
Excessive accumulation of lactic acid
Extreme DOMS (delayed onset muscle soreness)
Tendon and connective tissue damage
So you must get the point by now… Over-training effects the entire body, and can seriously impact the results of your muscle building program.

———————————-
About the Author:

Vince Delmonteis a competitive fitness model and personal trainer, as well as the author of No-Nonsense Muscle Building, a complete guide to building muscle for the hardgainer.

Vince’s program includes extensive diet plans, complete weight training regimens, video tutorials, and full email personal training support.

Copyright © by Supertraining blog.com. All Rights Reserved.

Maintaining a healthy and physically lifestyle is an important part of maintaining good health. Incorporate healthy living in your daily routine not only will make you look good, but feel good as well. Many people do not realize that maintaining a fit lifestyle can lower their health insurance premiums, and thereby provide them with much more affordable health insurance.

One important measure that health insurance providers base their premiums on is a person’s health status. The general rule is: The less fit one is, the higher the health premiums. Although it may be somewhat time consuming to embrace a healthy lifestyle, it can actually save you money on your health insurance.

Overweight people tend to have the highest insurance premiums. Obesity is the second leading cause of death in the U.S. The Surgeon General estimates that “obesity leads to 300,000 deaths per year.” Health insurance premiums tend increase as your Body Mass Index increases. If you stay within about 10 pound of the recommended weight for your specific size and height, your health premiums will not increase.

If you smoke and drink a lot, you are at risk of a acquiring a number of health conditions that will require the services of a health professional. Health insurance providers take this into consideration and will raise premiums for smokers and excessive drinkers.

A poor diet can also decrease your quality of health and therefore affects your health premium. Foods that are high in bad fat, calories, and sugar, can lead to such conditions as diabetes. A diet that is low in unhealthy foods can help minimize the risk of certain health problems.

The healthier you are, the less expensive your health insurance will be. If you want to acquire affordable health insurance, take the time to invest in your health with such activities as exercising, going to the gym, eating well balanced meals, not smoking, reducing your alcohol intake, and getting the appropriate sleep. The money you save on health insurance costs will most likely cover any costs associated with implementing a fitness program. When you embrace good health, your body, mind, and wallet will appreciate the change. The personal benefit to you is a long, happy, and healthy life.

Copyright © by Supertraining blog.com. All Rights Reserved.

There are many personal trainers out there, but the most important thing to keep in mind when looking for a personal trainer is to find one who understands your needs, says fitness trainers and health activist Victoria Johnson

“People do what they know,” she says. “If you want to get lean and light, don’t get a trainer who’s a body builder”.

“If a trainer is dealing with a woman who has 30 extra pounds on her after having a baby, and if he’s used to body builders, he won’t know how to motivate her.”

Facts such as hormones and the dietary needs of a nursing mother must be taken into consideration at a time like that, she says. Plus, a trainer must have some experience with your body type.”

For example, most women who are short and have a lot of muscle mass want to slim down, not get pumped up.

“If he has you doing squats and lunges, he’s just going to make your butt bigger,” Victoria says, clearly exasperated for you.
She says many people can benefit from a personal trainer, but they don’t realize it- they think a gym membership is all they need.

Wrong! If you belong to a gym and don’t use it, or don’t use it correctly (ie wandering aimlessly around the place), that’s money down the drain.

She suggests one or two session with a trainer to set up a personal program and get instruction on how to use equipment properly. Later on, get a follow-up session to measure how you’re doing and find out what improvements need to be made.

And how are we supposed to know if the training Is working?

“The minute you see your energy improve, keep with it,” she advises, even if the scale isn’t kind.

“There are many measurements of fitness, not just the scale,” she says. Clothes fit better, getting out of the car is easier, walking up stairs doesn’t make you feel faint.

Don’t sign any long-term contracts until you know the trainer is right for you, and be sure to talk about money before contracts even enter the picture.

If an hour-long session costs $35, don’t spend half the time just talking. The trainer should be in good enough shape to chitchat while both of you workout.

She also recommends making sure the trainer is certified by one of the National Certification Programs; ACE, ACSM, AFAA, Cooper Institute or any other certification program that the trainer mentions he/she is a part of.

Above all: Get strong, get energized and get confident.

“If you want to win, surround yourself with winners,” Victoria says. “When you feel confident, it doesn’t matter what size you are. Food doesn’t have to be sweet. Success is.”

About the Author:

Victoria Johnson is the nation’s premier Health & Fitness and Wealth & Spirit “activist.” Victoria is the owner and president of Victoria Johnson Intl., a personal training, consulting, marketing and management company. She is not only a fitness guru, she’s a born and bred entrepreneur. She believes everyone should be healthy and prosperous. She has produced and starred in over 24 award-winning exercise and dance fitness DVD’s and videos, produced and starred in her own television show entitled “Victoria’s Body Shoppe” and most recently authored her third book, Body Revival, Lose Weight, Feel Great and Pump Up Your Faith! 

Copyright © by Supertraining blog.com. All Rights Reserved.

One more sample Turbulence Training Bootcamp Workout… this one is workout #9 from the program and is called the, Turbulence Training Bodyweight 200 V. 1.0. (there are four bootcamp versions of the Bodyweight 200 in the ebook).

NOTE: This is an advanced bootcamp workout…not for beginners.

And remember, there is NO equipment required in any of the 21 Turbulence Training Bootcamp Workouts.

Warm-up (30 seconds per exercise) – 10 minutes
Jumping Jacks
Inchworm
Stick-up
Touchdown Forward Lunge
Run in Place
Rest 1 minute before repeating 1 more time.

TT Strength Circuits (30 seconds per exercise) – 10 minutes
Lunge Jump or Split Squat
Pike Pushup or Spiderman Pushup
Bulgarian Split Squat or 1-Leg Squat (30 seconds per side)
Rest 2 minutes before repeating 1 more time.

Water Break – 2 minute

TT Bodyweight 200 Challenge V. 1.0. – 15 minutes
10 BW Squats
10 Pushups
10 Forward Lunges per side
10 Mountain Climbers per side
Rest 1 minute before repeating 4 more times for a total of 5 rounds.

Water Break – 2 minute

TT Fun-n-Games! – 5 minutes
Partner shadow drills (change partner after 2 minutes)

Cool-down, Stretching & Water Break – 10 minutes

For more information, visit the 21 Turbulence Training Bootcamp Workouts.

Copyright © by Supertraining blog.com. All Rights Reserved.