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Sample Turbulence Training Workout

If you are looking for a fat burning workout routine that gets you maximum results in minimum time, then you have come to the right place.

So many people are:

– Eating well

– Exercising regularly

- but TICKED OFF they aren’t making progress.

That just means they haven’t found the right fat burning workout routine. Fortunately, I’ve spent over 16 years developing the best fat burning workout routine that you can do in the comfort of your own home.

First, let’s go over 3 common mistakes that are holding you back from burning fat.

1) Your perception of your nutrition “success” doesn’t match the reality of what, when, and how often you are eating. To learn the rules of fat loss, you need to read (scratch that, you need to STUDY), Dr. Chris Mohr’s Fat Loss Nutrition Guidelines.

2) There is no variety in your training.

3) You need to up the intensity of your fat burning workout routine.

Let’s face it. Human beings like to stick to a routine. We don’t like change. We like our comfort zone – some more than others. But if there is no change in your workout from month to month, then your body will not change either.

That is why I insist on changing your workouts every 4 weeks as you do in the TT workouts.

You won’t succeed by doing the same thing over and over again. Would you get ahead at work by doing the same tasks you did as the first day on your job? No way. You have to take on more challenges.

With variety in your training, you will continue to apply “turbulence” to the muscle, and making your body use lots of energy (i.e. calories and fat) during the recovery period to repair the muscle and replenish the energy used. That will “jack up” your metabolism.

If your body is used to the training, the exercises, the sets, and the reps, it will give a “ho-hum” response and your metabolism will flatline. And that’s why you need to raise the intensity of the workout as well.

Slow, boring cardio doesn’t jack up the metabolism like intervals. And research has shown that 8 reps boost your post-workout metabolism more than 12 reps. So you have to safely add a little weight (try using 5% more weight with perfect form, of course), and decreasing the number of reps per set by 2. That’s a good place to start.

And if you’ve been doing a machine circuit, then stop, and give this sample free weight Turbulence Training workout a try.

Warmup with a bodyweight circuit:

– Do 8 reps per exercise, and go through the circuit twice.

Sample bodyweight circuit:

  • i) Bodyweight squat
  • ii) An easy pushup
  • iii) A bodyweight row if possible, if not, do stick-ups

Then do 20 minutes of total body strength training done in supersets.

ie.

  • 1a) DB Squat
  • 1b) DB Press

Do each exercise with a weight that allows only 8 reps. Do not rest between the squat and press. Rest 1 minute after the press. Repeat the superset 2 more times.

Next superset:

  • 2a) Split Squat
  • 2b) DB Row

Do each exercise with a weight that allows only 8 reps. Do not rest between the squat and press. Rest 1 minute after the press. Repeat the superset 2 more times.

Then you can move on to intervals:

Start with a 5 minute warmup.

Then do 6 intervals of 60 seconds at a “harder than normal cardio pace” with 60-90 seconds recovery (at the easiest pace possible).

Finish with a 5 minute cooldown and then stretch tight muscles only.

That’s it. You are all done.

We don’t do slow cardio in the Turbulence Training fat burning workout routines. It does nothing for men or women who are short on time.

And of course, always train safe and don’t do anything you are not comfortable doing…but if you are fit and healthy, you can increase the intensity, change the variables, and burst through your fat loss plateaus.

Craig Ballantyne, CSCS, MS

Men’s Health Training Expert

Author, Turbulence Training

Discover the top 5 fat loss myths at www.TurbulenceTraining.com

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