Fitness Pro Live

Here’s another great article from Craig over at Turbulence Training.

7 Key Factors for a Perfect Workout

By Craig Ballantyne, CSCS, MS

Here are, in order, the 7 key phases you need to go through in order
to have the perfect “fat burning, lean body sculpting” workout.

1 – Self-Massage

I’ve been doing this half-heartedly for years, but recently started taking this more seriously, using a foam roller, tennis ball, and Acuball to “tenderize” my muscles prior to training. I’ll do some videos and articles on this soon, I promise.

2 – Mobility Warm-up

Just like you see in all of the TT workouts, I use bodyweight exercises, dynamic stretches, and even static stretches prior to training – depending on my needs or my client’s needs.

3 – Explosive Exercise

Before I hit my main strength exercise, I’ll do a jump exercise (if I am focusing on a lower body workout) or a medicine ball throw (if I’m focusing on bench presses or military presses).

You’ve already used TT programs with jumps, but expect more medicine
ball throws soon.

4 – Main Exercise

Now I move to the main exercise, such as squats, deadlifts or bench presses (and military presses or handstand pushups).

In your TT workouts, you’ll start with a superset of the most important exercises as your main lifts.

5 – Assistance Exercises

We’re about 15-20 minutes into a workout by now, and this is where I’ll add assistance exercises for my strength work or metabolic circuits for a fat loss program.

6 – Ab Endurance Exercises

Personally, I’ve been doing a lot of the basics – planks, side planks,Stability Ball planks, and rollouts. In TT programs, you get a little more variety, including TRX or Ball Pikes, plus Jackknives, cross-body mountain climbers, etc.

Just remember, you do NOT need (or want) to do crunches or sit-ups.

7 – Interval Training

If you are new to interval training, just listen to what Turbulence Training Transformation Contest Winner Charles Hiller has to say about it:

“Interval training, has opened my mind up to a better way of
getting in shape and loosing weight. I am spending much less time
in the gym, and obtaining results that I never thought possible -
over 30 pounds in 6 weeks with TT. I have more energy, feel better,
and no longer suffer bouts of depression. TT and intervals gave me
back my life.”

And from Turbulence Training fan, Annette Hall:

“As an aerobics teacher since the age of 16, it has been extremely
hard for me to accept that Intervals are the most effective fat
burning method of training. However, I realised after reading on
the TT site that if aerobics were effective I should have been as
thin as a stick and I wasn’t! Since switching to intervals and TT
workouts I have not only lost over 28 pounds, I am fitter than I
have ever been and am wondering why people bother with aerobics for
fat loss!”

Interval training is powerful and proven, and is an essential part
of the perfect workout. If you aren’t using interval training in
your workouts, make sure you get the Turbulence Training for Fat
Loss System to discover how to boost your fat burning with
intervals today!

The 3 most popular workouts at Turbulence Training so far are:

1)  TT Hard-core 2K10

2)  TT Adrenaline 

3)  TT Bodyweight Cardio

Eye-catching, fantastic six-pack abdominal muscles!! You see them on the beach in the summer. Some of the fittest people at the gym may have them. It’s something that everyone wants, yet not everyone is able to achieve. Great-looking abs are the envy of everyone, and you want them! You work hard, but can never quite get there.

What if I told you that you, too, can have a knock-out midsection? The kind of abs splashed in all the fitness and bodybuilding magazines…the abs that have everyone staring as you walk by. And, you can achieve them spending less time a day than it will take you to read this message from start to finish!

If you’re excited, you’re still not half as excited as I am to share this information with you. I GUARANTEE you that, if you use the exercises and training programs in an eye-opening new training book by Nick Nilsson, author of “Metabolic Surge – Rapid Fat Loss” and “Gluteus to the Maximus,” you will not only take your abdominal development FAR beyond where it is right now, but you will also learn secrets that will ensure you:

- Develop six-pack abs that pop out and make a washboard look
like a chalkboard

- Tighten your waist to wasp-like proportions

- Flatten your stomach in areas (such as the lower belly bulge)
where regular crunches fail

- Develop astonishing core strength, rock-solid stability,
and explosive power

- Tighten the muscles under the love handles to make these
bulges practically disappear

- Target the hard-to-reach lower abs with guided-missile
precision

- Make every moment of your ab training extremely effective,
slashing workout times while creating abs that have the
finest trainers begging for YOUR secrets

___________________

The facts are plain and simple, all ab exercises are NOT created equal. If they were, those thousands of crunches you’ve been doing would have already paid off by now. But, they haven’t, and you want powerful new exercises that are going to get you results fast…not the same old thing!

In Nick’s new book, “The Best Abdominal Exercises You’ve Never Heard Of”, you will find unique and powerful, never seen before exercises that work your abdominal muscles from every conceivable angle!

You’ll get 55 great descriptions on how to do the exercises along with full-color photos and videos! And, if the exercises and videos aren’t enough, he’s designed very specific programs to help you achieve off-the-charts results. You’ll take your abs and core training FAR beyond where you’ve ever been with these highly targeted programs:

- Waist and Love Handle Minimizer
- Core-Strength Workouts
- No-Equipment Workouts
- Six-Pack Workouts
- Abdominal-Detail Workouts
- Explosive-Core-Strength Workouts
- Lower-Ab Workouts
- Swiss Ball Workouts
- Serratus Builders

And more…

No matter what your goal or desire for your abs, he’s got a program that puts it all together and WORKS!

You’ll find ab exercises that:

• Carve your mid-section into rock-solid shape by pumping your abs! Oh sure, you’ve trained and felt the burn, but where has it ever gotten you? If you’ve ever felt that phenomenal pump in your biceps while you work them…the pump that means you’re getting awesome results, then you’ll love knowing how to achieve that same pump in your abs, the pump that makes your abs feel like carved granite, the pump that lets you know you’re getting great results!
• Create an eye-popping six-pack that will reach out and GRAB attention. The exercises in this book make the contraction in ordinary ab exercises feel like a gentle breeze. You’ll get MAXIMUM tension at the most “anatomically possible” contracted position, creating the abs you’ve always wanted!
• Improve your bench press. Work these exercises hard, and you’ll NEVER have trouble locking out a heavy bench press again.
• Work all sections (upper abs, lower abs, and side abs) with innovative and powerful exercises designed to absolutely SHRED your midsection…you WON’T find these exercises anywhere else.

Let me put it this way…

By the time you go through these exercises and work them hard, you won’t have just plain old abs anymore…you’ll have a steel-belted, wasp-tight, power-packed core!

If you want next-generation ab exercises that will hit your abs in ways you’ve NEVER experienced before, I highly recommend you check out “The Best Ab Exercises You’ve Never Heard Of” right this second.

Click this link to check it out now!

“The Best Ab Exercises You’ve Never Heard Of“

P.S. This is NOT your typical ab training book that shows you a bunch of exercises you already know. I’ve gone through this book and I can’t believe how many completely new exercises are in it. If you’re serious about getting amazing abs, you owe it to yourself to check this out now!

“The Best Ab Exercises You’ve Never Heard Of“

Nick is so confident these exercises are going to change your ab traning forever, he would like to offer you five of these “Best Abdominal” exercises to try out so you can see (and feel!) for yourself just how powerful these exercises are.

You see, he wants to provide you with these 5 exercises because the one thing that upsets him most is seeing people wasting their effort in the gym on exercises that just don’t get the job done. They don’t get results and then they quit. It’s a shame…he and I both hate to see it happen, but we see it everyday.

Try these complimentary exercises and you’ll feel the difference from the VERY FIRST REP.

Click the link below right now to sign up for the five exercises, delivered right to your email box for the next five days.

5 Complimentary Exercises