Archive for June, 2008

Episode 97: Maximum Strength

Posted by Kevin Larrabee On June - 29 - 2008

Listen to Episode 97 here: TheFitCast097.mp3 (or right click to download)

or Subscribe through iTunes

Hosts:

Kevin Larrabee, Jimmy Smith and Eric Cressey

Sponsors


FitCast News

  • Training since moving to Santa Monica
    • Gold’s Gym
      • Mr. Natural
      • Jay Cutler
      • rope pull down
    • Park Training
    • 1-hour Saturday biking
    • 3-day full body
  • Biotest’s new supp Rhodiola Rosea
  • BSL Casein Pro 2.0
  • Jimmy and Kevin talk about their workouts


Mailbag

Question to the audience

  • Cutting back on Supps because of the economy? (E-mail: questions@thefitcast.com)


Interview with Eric Cressey

Episodes

CB’s Best Foods for Fat Burning

Posted by Kevin Larrabee On June - 24 - 2008

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

I couldn’t be any simpler with my nutrition recommendations for foods for fat burning. You will get have the most energy and the best body and fitness level possible if you eat whole, natural foods. I always ask Dr. Chris Mohr, author of the Turbulence Training for Fat Loss Nutrition Guidelines if I ever need help with nutrition information.

You must avoid processed foods, which is pretty much anything in a bag or a box. So cut out muffins, donuts, pre-packaged cereals, white bread, pasta, chips, crackers, cookies, etc.

We need to return to a time of simpler eating, focusing on fruits, vegetables, nuts, lean proteins, and healthy fats. It will take some “bad habit breaking” to rid yourself of your addiction to processed foods, but in your journey you will learn to appreciate the taste of REAL food again.

You don’t have to eat meat to lose fat and build muscle, but it’s not unhealthy to eat beef, chicken, and fish. In fact, fish contains essential fatty acids we can’t do without.

You might have heard about the importance of healthy fats, which is a big turn-around from the low-fat mentality of the 80’s and 90’s. We now know eating fish and nuts won’t make us fat, but will in fact make us healthy and help control our appetite.

So just focus on foods that haven’t been processed, and you’ll start to see changes in your body and energy levels in a matter of days. Get rid of the processed foods and you won’t be tired anymore!

I strongly believe nutrition is the MOST important factor in fat loss and in health. If you’re eating processed foods, trans-fats, and too many calories, you won’t get maximum benefits from your exercise program, no matter what you are doing. Nutrition can either heal you or kill you, so choose wisely. Fortunately, the right choices are the simple choices.

I’ve had clients that switched to whole, natural foods and almost overnight they’ve reported changes in their bodies and huge increases in mental energy. So stick with the simple nutrition approach for fat burning.

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

Craig’s Other Sites

Blog Posts

Episode 96: Scott Abel Returns

Posted by Kevin Larrabee On June - 16 - 2008

Listen to Episode 96 here: TheFitCast096.mp3 (Or Right Click and Save-As)

or Subscribe through iTunes

Hosts:

Kevin Larrabee, Jimmy Smith and Scott Abel

Sponsors

FitCast News

  • My new favorite GNC product, seriously.
  • Gold’s Gym Venice

Interview with Scott Abel

Episodes

Weekly TT Report: CB’s Top Five Fat Burners

Posted by Kevin Larrabee On June - 11 - 2008

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

1) Do Something You Love

If you are a beginner and you hate the gym, just do something you love! Don’t make your healthy lifestyle a prison sentence. Enjoy what you eat and do. Just don’t eat garbage and don’t look at exercise as punishment.

2) Strength Training

A very, very recent study (published in the May issue of the
Journal of Applied Physiology 102:1 767, 2007) showed that
resistance training boosts metabolism by 10% and increases fat
burning by 100%!

3) Interval Training

The latest research from Australia showed a more weight loss from interval training than from long, slow cardio. In fact, the long, slow cardio group didn’t lose any weight. AND – this study was done in women…so yes, Turbulence Training works for women. Strength training and interval training are the 1-2 punch that blowtorch fat off your body.

4) Eat 6 Small Meals of Whole, Natural Foods

Fruits and vegetables, protein, nuts, and healthy fats. It’s that
simple. Don’t spend another dollar on “the latest diet”. You
ALREADY KNOW what to do!

5) Avoid Booze, Sugar, Trans-Fats, & Inactivity

Yeah, I know, real “secrets” here, CB. “Thanks”, you’re thinking
sarcastically. Listen, sometimes we just need the motivation. Maybe there is a donut within reach, or you’re thinking about watching the tube instead of exercising, or you’ve got a cookie in one hand and an apple in the other.

Let this be a simple reminder to make the right choice.

Everything you do takes you closer to OR away from fat loss,

Craig Ballantyne, CSCS, MS
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

Craig’s Other Sites

Articles

Weekly Turbulence Training Report: Bodyweight Exercises

Posted by Kevin Larrabee On June - 4 - 2008
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Here are 3 kick-butt bodyweight exercises you can do anytime, anywhere to burn fat, stay energized, and avoid overeating.

Bodyweight exercises help you burn fat shockingly fast, without any fancy equipment.

1) Any Single-Leg Exercise
The pistol (single-leg squat to the floor) is the most advanced
1-leg exercise. But you can also do assisted single-leg squats with a band, or onto a bench, or even with a Stability Ball between your back and the wall.

If you aren’t ready for single-leg squats, you can use Bulgarian
Split Squats, Reverse Lunges, regular split squats, or lying 1-leg
hip bridges if you are a beginner.

2) Decline Push-ups
These are harder than normal pushups, thanks to your elevated feet. And in this position, you can still use a close-grip to fatigue
your triceps, a “piked-hip position” to build your shoulders, or
even the Spiderman leg motion to work on your abs.

3) Bodyweight Inverted Rows
I choose these over chinups and pullups because bodyweight rows let your chest rest, while your back is strengthened. It’s the perfect compliment to a pushup.

Do 8-12 repetitions per exercise. Don’t rest between exercises. Go through the circuit up to 3 times, resting 1 minute after each
circuit.

For a once-per-month challenge, do each exercise to failure in your final round through the circuit.

Get in shape fast with Turbulence Training,

Craig Ballantyne, CSCS, MS
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
Craig’s Other Sites

Articles

Episode 95: Hiatus Over and Craig Ballantyne

Posted by Kevin Larrabee On June - 1 - 2008

Listen to Episode 95 here: TheFitCast095.mp3 (Or Right Click and Save-as to Download)

or Subscribe through iTunes

Hosts:

Kevin Larrabee, Jimmy Smith and Craig Ballantyne

Sponsors

FitCast News

  • Coming up on the show, Mailbag and Craig Ballantyne
  • Missed two weeks
  • Every other week from now on.


Mailbag

  • Hey Kevin and Jimmy, I know Jimmy is not a big fan of fat-loss supplements, but my results have plateaued for the last two weeks and I am currently eating 2400 calories at 195 lbs. I have been looking into trying a fat-loss supplement like HotRox extreme or Lipo 6 (my friend said that worked great for him). What would you recommend? Or is there something else I could do dietary wise to accelerate my results. By the way, I am followingprecision nutrition and am doing Waterbury’s Summer Project workouts. Thanks -thomas
  • First I just want to say what’s up to Jimmy, but I have a bone to pick with Kevin. On the last show you made fun of Wii Fit, but my husband and kids both love it and it has become a family activity almost everyday. To those with families in the audience, give it a shot. – Rachel (Her husband sent it through her e-mail address)


Q&A with Craig Ballantyne

  • Hey Craig, I am a big fan of your turbulence training workouts. I have a diet/nutrition question for you. Do you have any tips for keeping your clients from cheating on their diets? If so could you share them? Thanks! -Andrew
  • Barbell complexes seem to be becoming more popular these days. How often should some use bb complexes in place of cardio at the end of their workout or in place of intervals on their off day. – Mike D.
  • How is the TT members site going?
  • So tell us about the latest Bodyweight challenge workout.
  • On a related note… How reasonable is it for someone to continue their fat-loss goals when going from weight training workouts to just bodyweight workout?
  • I know we have a lot of trainers in the audience, so I was wondering if you could fill us in on what the Online Super Profits Seminar for trainers is all about.

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