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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

I receive hundreds of fitness questions every day from people all over the world, but by far one of the most common themes in these questions revolve around the struggles that most people are having with losing that flabby stomach fat that doesn’t seem to want to go away no matter what they try.

Just recently I had the pleasure of meeting a fellow fitness professional named Mike Geary of TruthAboutAbs.com. Now Mike is a well-known expert who deals exclusively with the most effective strategies for losing stomach fat so that you can finally uncover those elusive six pack abs that everyone desires.

Some of Mike’s strategies deal with nutrition aspects and others deal with training techniques, but I was impressed to see that Mike has put together one of the most comprehensive resources for dealing with all of the aspects necessary to finally get rid of that nasty belly fat for good.

The key is that Mike focuses on the REAL techniques that are going to get you lasting results, and teaches you how to avoid all of these “quick-fix” scams and gimmicks that are all over the infomercials and the internet these days.

Several of the mistakes that Mike see’s every day where people are going wrong in their fat loss attempts are:

1. Most people are wasting too much of their time doing hundreds of reps of ineffective crunches, situps, and other “abs pumping” exercises in their attempt at losing stomach fat.
Mike has discovered that there are certain highly effective exercises that stimulate your metabolism much better, and increase your fat burning hormone levels much more. These exercises that Mike outlines are the best of the best for getting a lean, chiseled body.

Surprisingly to most, the majority of these most effective exercises for stomach fat loss are NOT “abs-specific” exercises. Not only that, but Mike shows you how to combine and sequence them to get the best metabolic and fat loss results possible, changing the shape of your entire body.

2. Most people are wasting way too much time doing hours upon hours of boring monotonous cardio routines.

Mike has researched this topic extensively, including an entire course he’s taken comparing different modalities of cardiovascular exercise. After all of this research, we’ve come to the conclusion that the majority of people out there are not doing the right types of cardio exercise. In fact, most people may actually be inadvertantly decreasing their metabolic rate by doing too much of the wrong types of cardio!

The strategies that Mike reveals in his program go beyond “interval cardio” too.

3. Most people are failing miserably with fad diets.

Mike reveals exactly why most low-carb or low-fat diets are actually working against what your body needs to become lean and ripped and maintain it for life! Mike shows you exactly how to stop falling for the gimmick diets and finally develop a truly healthy eating style that you can actually enjoy for life without being overly restrictive. It’s actually easier and more enjoyable than you believe!

Go to Mike’s Truth about Six Pack Abs site today and discover the exact system that Mike is using to help thousands of his clients from all over the world get leaner than they’ve ever been before. This system will help you to lose that stubborn stomach fat that has plagued you for years, so you can finally get that sexy six pack that you’ve always wanted. 

Don’t forget to visit Mike’s site today, as he’s giving away some great free bonus reports and other tools that might not be available much longer.

To being lean, strong, and healthy for life.