Want to know five fun exercises you can do outdoors? When you’re outdoors, it makes it more fun to exercise since you can focus your mind on other things instead of how much your legs burn.

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Fitness is big business. There are TV shows, infomercials and entire television stations dedicated to exercise and weight loss. Fitness magazines and books can be found in every bookstore, most grocery stores, and even some convenience stores. And new types of fitness equipment are rolling off the production lines all the time.

With all of this activity dedicated to fitness, one might think that getting in shape is difficult (not to mention expensive). But people have been exercising since the beginning of time, and they didn’t have detailed instructions and fancy equipment back then. And contrary to what the companies that make all these products would have us think, it’s not necessary today, either.

There are many types of exercise that we can do without any equipment whatsoever. These include:
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Getting in shape isn’t always easy. Part of the problem is getting started and sticking to an exercise program. Many people find working out boring and just lose interest, especially if they don’t see quick results. The simplest way to stick to an exercise routine is to find something you enjoy doing. By looking at your daily schedule, and the family’s schedule, you can see when it would be best for you to exercise. It might even be necessary to split up your workout and do smaller amounts of time throughout the day.

But, before you decide when you are going to exercise, you need to decide what kind you want to do. That will also affect how much time is needed. If you are planning to run, you’ll need to incorporate time for warming up and cooling down. If you want to take a class, you need to see if their offered times fit into your schedule.

Check out all the different styles of exercise out there, from running, aerobics, joining a sports team, to a martial arts school or health club. See if different classes offer a one time free trial class, to see if you enjoy that form of exercise. Just be sure to take it easy and not try to keep up with the class. More than likely, they’ve been doing it for a while and can do more. If you try to do too much, you will probably be sore the next day and decide to never go back, even if you enjoyed it.

If you sign up for a class, the fact that you are paying for it will help motivate you to go back and get your money’s worth. It also makes it more enjoyable, as you are with other people. The instructor can help you to get the most out of the class. By having the company of others, you can help keep each other accountable to keep going.

Some people do not feel comfortable working out with a group of people, possibly because they are self-conscious. However, working out alone is harder to stay motivated. Work out videos may be a good choice. Many of them are set up to be adaptable to your schedule, with some having twenty, thirty or sixty-minute workouts.

In order to stay on track, make yourself a chart that can be hung where it can be seen everyday. Mark on it all the days and times you plan to exercise. As you complete a session, mark it off. Make special goals along the way. Say you complete one full week without missing a session, you give yourself a special treat.

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

One of the biggest myths in fitness is that you have to maintain a certain heart rate in order to lose fat. But that’s just not true. Unfortunately, this myth has led to a whole lot of low-intensity training and therefore, a whole lot of failed programs.

The quicker you lose the “high heart rate equals the best workout” mentality, the quicker you will start to change your body.

In the Turbulence Training workouts, you are going to burn more fat and more calories when you are OUT of the gym because of the high-intensity training methods that you will use. Not because your heart rate increases during the workout (even though your HR will be up there from the supersets and intervals).

In the last 10 years, research has shown us two very important things about exercising for fat loss. First, lifting heavier weights leads to burning more calories after the workout when compared to lifting light weights. So that’s why 8 repetitions per set is better than 12 reps per set. And that’s one of the foundations of Turbulence Training.

And the second thing we have learned is that interval training is superior to slow, steady cardio for fat loss and post-exercise calorie burning. So it is more effective and more efficient to use short high-intensity interval training workouts instead of slow, long cardio sessions.

The only time you might need to know your heart rate is during the recovery period of the interval training. It’s important to take enough time between intervals so that your heart rate drops significantly (let it drop to less than 60% of your maximum heart rate).

That way you get more work done when it counts. You don’t want to start your next high-intensity interval too soon, nor do you want to exercise too hard during your recovery interval.

All of these details are provided in the interval guidelines in the Turbulence Training e-book. And I’ll show you how to properly structure your intervals so that you have enough recovery between each. That way, you don’t have to worry about monitoring your heart rate or anything fancy. Just follow my instructions.

So the bottom line:

Don’t worry about your heart rate during exercise (unless you just like to keep track for interest sake). Instead, make sure that you are working at a high-intensity during each lifting and interval session.

The TT workout guidelines will give you all the details you need on the specific rest periods to use between supersets and intervals.

There is a better way to train.

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

Here is the Myth:

You have to do cardio after lifting for fat loss because your glycogen is low from the lifting, and that way you will burn more fat.

And now, the Truth:

First off, this quote, “glycogen is low right after lifting” isn’t always true. If you just did an upper body workout, your legs are still full of glycogen.

Glycogen is the stored form of carbohydrates in our body (found in the muscles and liver). It is one source of energy when you are doing strength training, interval training, and aerobic training. Your glycogen levels go down after exercise, but increase after you eat carbohydrates.

It’s incorrectly believed by many that strength training will use up all of your glycogen and then you will only have fat to burn during slow, steady, monotonous (& useless?) cardio. Well, there are a lot of problems with that assumption as well.

First, you’d have to exercise for at least 90 minutes at a slow, steady pace to fully deplete your muscle glycogen. And even an advanced, higher-volume strength training workout will only deplete your muscle glycogen by about 50-70% (and that is only if you perform multiple exercises and sets for one muscle group).

Second, muscle glycogen only goes down in the muscles that are worked. Therefore, if you only do upper body exercises, your leg muscles will remain nearly full of glycogen.

Third, you require glycogen in order to perform a hard interval or cardio training session. If you truly were glycogen depleted, your workouts would suffer.

The bottom line is that you are better off performing strength training and interval training to lose fat, and not worrying about being glycogen depleted.

Don’t get suckered into thinking that you have to worry about scientific details. Unless you are a trainer, you have better things to occupy your mind, I’m sure. Just stick with an efficient, effective workout that gets you in and out of the gym in less than an hour.

No need to stick around longer than that. Do your weights and then your intervals. Or feel free to do your intervals on your off-day. It’s consistency, not timing, that matters.

Everyone thinks you have to do tons of cardio workouts to get abs. But that’s not true. In fact, if you stop cardio and change your workouts, you’ll get your 6-pack abs faster!

Let’s find out how one female cardio fanatic finally got her 6-pack abs with the help of the Turbulence Training workouts!

CB: CJ, let’s start with a little background info on yourself and what you were looking to achieve when you found strength training and interval training.

CJ: Let’s see, I’m a female in my mid 30′s and a typical office professional who spends looong hours sitting in front of a computer.

Fitness and nutrition-wise, I grew up understanding the importance of being active and staying healthy. So while I’ve stayed active most of my life, I recently discovered I still had a lot to learn both about fitness and nutrition.

When I found Turbulence Training I was looking for body comp improvements. I had been introduced to weight training about a year earlier and had made great progress, but had gotten past that ‘newbie’ effect and really needed something different to jump start my progress again.

CB: How were you doing before?

CJ: During grad school and working full-time I put aside the active part of my lifestyle for the days and evenings tied to a chair, and the delights of eating at restaurants for 1-2 meals a day. I gained about 20lbs and was at my heaviest ever at 160lbs. Once I completed night school, I put exercise and nutrition back on my priority list and lost those 20lbs, mainly from running 5days/wk.

My second stage started when I discovered weight training. I was about 142lbs and probably 28% BF. After about 6months I lost another 8-10lbs and 7% body fat.

So, when I started Turbulence Training, I had already made good progress, I was probably 133lbs and 21-22% BF.

CB: What were your workouts before TT? Why did they not work as well? How have you improved upon those workouts?

CJ: Before this I was a steady state cardio fanatic, so I ran 3-5 miles 3x week and strength trained using a 4 day upper/lower body split. This plan did work for about 6-9 months, but then I just stalled. Not sure what the culprit was, just that I knew I needed something different.

When I first started strength and interval workouts I was skeptical that such a short workout only 3x/wk would be enough. I soon discovered that strength and intervals kept the intensity levels up at EACH workout, so the three days and two supersets were actually more efficient than my 4day split and 3 days of running. I also got on an HIIT (interval) program and reduced my slower steady state runs to about once a week.

CB: How have the strength and intervals workouts helped you? What benefits & results have you achieved? What are your gains and improvements and how do they compare to your before stats?

CJ: I’m stronger, leaner, and faster than before.

On the strength side, my proudest achievements are chin-ups and pull-ups, something I’ve always wanted to be able to do. I’ve also improved my 5k times by 2mins. I finally have the muscle definition/athletic shape I’ve always wanted.

When comparing to my before stats, I’ve had to throw the scales out the door and use the mirror/compliments as my guide since I have gained a few lbs and BIA hasn’t seemed to move, but my clothes have gotten looser and smaller and I’m also making strength and speed gains.

CB: How do you feel in terms of strength and energy?

CJ: I think my strength gains surprise me most, since I typically have high energy/endurance. I particularly enjoy how my strength gains have transferred to running and bike riding.

What I can lift in the gym just sort of evolves, but when I can climb hills on my bike that I used to walk up, and finish 5ks in times that were once out of my reach, it feels pretty good. J

CB: What features do you like about strength and intervals?

CJ: It’s fun, efficient, and intense. And it works!! When I’m in the gym, I know that I’m making the best use of my time.

CB: Did you change your eating with the guidelines?

CJ: Not much. I was on a pretty solid eating plan when I started strength and intervals, but am consistently learning about making the right food choices and looking to tweak things here and there. Incorporating a post-workout recovery drink and getting as much variety as possible have been the biggest change in my eating habits since I started.

CB: What would you say to people that ask you about your workouts? Do you get a lot of comments from others?

CJ: When people ask me about my workouts, I try to hold back some enthusiasm so I don’t come across as a crazy fanatic and overwhelm them.

I’ve had quite a few comments from other people in the gym, either noticing how hard and smart I’m working, or complimenting my progress. One lady even pointed me out and said “I want thighs like that!”

It’s always fun to see friends and family or even co-workers that I haven’t seen in a while because they remind me of the progress I’ve made.

The best compliment I get now is a form of imitation. People want to know exactly what I do and ask me for tips. They see it works, and want to know how I’ve done it, and try to apply it for themselves.

CB: Thanks CJ! Keep up the great work with your time-efficient Turbulence Training fat loss workouts.

I once had a training partner that would put more weight on the bar than I expected. For example, if I planned to do 200 lbs for 8 reps, he would sneak on 210.

And the thing is, I often ended up doing it just as easily as I expected to do 200.

The point to his dirty trick?

He knew I was stronger than I let my mind believe.

(Note: Don’t try this at home. He was also spotting me during each repetition.)

But how can you benefit from this dirty trick?

2 ways.

1) Change your mindset and self-image.

If you are stuck at a fat loss plateau and keep telling yourself you are meant to be fat, then guess what? You’ll never win.

Instead, tell yourself you are meant to lose the fat. And believe it when you say it! Picture yourself with a better body. Picture yourself buying clothes for your new, better body.

Here’s a great example of a fat burning mindset shift mentioned by SteveH on the member’s forum…

“Yesterday’s eating went well. I even resisted a plate of fries and didn’t order the burger I was wanting. I used the mindset that Craig mentioned – “I am a healthy person. Healthy people don’t eat Burgers and Fries”. So I got a turkey sandwich with steamed veggies.”

Having a strong, positive thinking attitude will put you on the road to success.

2) Break a new record in the gym each workout.

Your body won’t change if you aren’t improving. My friend’s dirty trick ensured that I was always doing more each workout, and therefore, always making gains.

So for your fat loss workout, pick one area you can improve on each workout. Whether it’s one more pushup, a faster interval, or 5 more pounds on an exercise, break a record and you’ll bust your plateau.

Train for performance, and the fat burning will follow.

Wouldn’t it be wonderful to be able to afford all of that fancy equipment used in the gyms? Well, as nice as it sounds, it just isn’t an option for most people. And since exercise is so important, you need to find exercises that are effective and don’t require any equipment at all.

To make these exercises even more fun, you can blast music while you’re doing them. Some you can even do while watching TV.

See: 10 Ways to Exercise While Watching TV

Now you have no more excuses! Here are 10 great exercises that you can do at home, without the need for any equipment:

» Click here to read more

Workouts for a Busy Gym
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

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.
• 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

Are You Ready to Pump Up Your Cardio Workout?

I’ve found a great way to get my butt in gear when it comes to cardio — and it wasn’t too expensive! Two
words: Cardio Coach.

It doesn’t matter if you’re a beginner or a seasoned pro when it comes to cardio workouts: Cardio Coach has an audio workout for you. You can use it with any exercise machine, any mp3 or CD player, at any level of fitness. This may be the one thing you need to YOUR butt in gear!

My online fitness trainer had been recommending Cardio Coach for awhile, but I just kept putting it off (with the usual lame excuses, of course). But one day, I found myself feeling good and wanting to pump up my cardio workout, and I thought, “What the heck, I’ll give it a try.”

After my first workout, the question became: “Why the heck did I wait so long to buy it??”

Cardio Coach is a series of audio workouts by Sean O’Malley that can bring your workouts to a whole new level — or just get you focused, if you’re a beginner. You can easily download the workout (or order it on CD). It only took me a couple of minutes to get it set up on my iPod!

I started with Volume 1, even though I’m not quite a beginner. You can also find intermediate and advanced workouts, too. Right now, they’ve got a “Buy 2, Get 1 Free” deal going.

I love the music, I love hearing the countdown that gets you ready for a challenge — the way it’s done just gets you all pumped up and rarin’ to go. And Sean’s encouragement throughout the workout makes you feel like you can do anything!

Click here to pump up your cardio workout with Cardio Coach!