Tag Archives: body toning

Turbulence Training

Arms That Are The Envy Of The Party

By: Craig Ballantyne, CTT
Certified Turbulence Trainer
www.TurbulenceTraining.com

Imagine yourself preparing for a night out on the town. Being a warm summer’s eve and all, you confidently put on the sleeveless top that’s been collecting dust in the back of your closet. You head out and soon find yourself the object of a lot of attention – and the flattering kind too, I might add…

… In fact, the number of people commenting how impressive you look initially surprises you. That is until you remember the sleeveless outfit you’re wearing beautifully shows off your sexy, sculpted arms – just one of the transformations your body has undergone since using your new exercise program.

Sounds pretty good, maybe even too good to be true, right?

Well it isn’t. In fact, it’s one of my favorite success stories and is the real life experience of one of my former clients Ally.

Ally came to me as an avid runner and cardio fanatic, and, as to be expected, she wasn’t getting the results she wanted.  Worse, she was suffering from compounding aches and pains.  But after only a few short weeks on the Turbulence Training 2K3 program, Ally was no longer a fan of those boring and excessive cardio workouts.  

It did, however, take a bit of time getting used to…

… That’s because Ally was so comfortable with the slow pace of her long cardio sessions, that suddenly switching to the high intensity TT 2K3 program took some getting used to.  But once she got it down, did she ever run with it!

The strength building techniques used in the program made Ally a much better uphill runner (a great interval exercise for fat loss).  And by the time Ally left me she was pressing 35 pound dumbbells!

Ally was lean, sexy, and had never felt better – she was a true success story. And you can be too!

With the 2K3 program you no longer have to suffer through those boring, time consuming cardio workouts just to get the results you want.  With just three 45-minute workouts a week, you’ll efficiently combine bodyweight and dumbbell exercises with advanced interval training workouts to burn fat and build a lean, sculpted physique. 

But these workouts aren’t easy…

… They’re intense and brutally effective, giving you maximum results in minimum time. 

So if you want arms that are the envy of everyone  along with a beautifully shaped physique to match, then look no further than the 3-day a week workout program, Turbulence Training 2K3.

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

PS: CLICK ON THE LINK to GRAB a FREE copy of Sample Fat Burning Turbulence Training Workout to Try One of the Most Popular Turbulence Training Workouts!

Perfect Body

Body Sculpting Workouts

A medical history and physical examination is recommended prior to receiving treatment for weight loss and body sculpting. We are a body-conscious society and body sculpting can increase self-esteem and job potential. The best candidates for body sculpting have firm, elastic skin and are in good health. 

Body sculpting movements are generally easy to follow dance steps that will insure you have fun, while getting the results you want. Targeted body sculpting will smooth out any remaining problem areas and add definition.Even the most dedicated body sculpting enthusiast may find the deeply buried abdominal muscles hard to train. Body sculpting classes may consist of boxing, circuits, sports drills, cycling, body sculpting, treadmill work, Pilates, FreeMotion and/or anything else the instructor can think of. Often classes will alternate simple one minute intervals of cardio combined with one minute intervals of body sculpting. 

Supplementing workouts with sculpting bands will also help encourage definition. Lightweight body sculpting bands provide the right amount of resistance to help to shape long, lean muscles. Heavyweight body sculpting bands provide additional resistance as you start to build your strength and can help to accelerate results. The small group weight training and body sculpting sessions are designed to improve strength and tone muscles. You willl shape and strengthen all the muscles of your body while holding positions that improve your flexibility and balance while sculpting great abs. 

Many Class stress body sculpting with light weights to tone and trim the total body without aerobics. Often body sculpting classes are a mix of cardiovascular routines combined with a great body sculpting workout using weights, bands, tubes and Stability Balls. Experience a challenging and dynamic body sculpting workout using dumbbells, exertubes and dynabands as resistance tools. Power sculpting is an intense total body sculpting workout that includes exercises to increase strength and flexibility. Power sculpting is not generally recommended for beginners.

Try to relax your mind while toning, strengthening and sculpting your entire body. A mentally fit mind and physically fit body is ideal.

 

Isometric Exercise And BRIME

Exercise without moving as muscle? Yes, of course. A tried and tested system – perhaps not to turn yourself into a man or woman of steel, but nevertheless an accepted and documented way of reviving much of your younger days’ tuning.

There are many and varied training methods. When I worked in the London hospitals (so many years ago!) I was actively involved in Exercise Study. A passionate student of BRIME – Brief Repetitive Isometric Exercise, that was the ‘In Thing’!

Isometric means ‘staying the same length when contracted’. The joint which the aimed-at muscle moves – does not move. In the case of the quadriceps, which control the knee, nothing moves. The joint stays straight and firm.

Of particular value for aiding quadriceps recovery, the schedule ran thus:

In the case of ‘re-tuning’ the quadriceps, that big set of four muscles of the thigh, the front of the upper leg, start by lying down on your back. Put a largish weight – say several bags of sugar? – on your instep, where your shoe laces tie up.

You want to find that weight which you can JUST straight-leg lift up three or four inches for exactly ten seconds before you simply HAVE to drop the leg down again. “ – 8 – 9 – 10 little seconds” – collapse! To assess your maximum, start with quite a high weight, so you can reach the maximum poundage quickly. Don’t move up in small increments – you will tire your quadriceps too soon and get a false result.

Lets say (for ease of my mathematics) that you could JUST manage 9 lbs. Fine. You are going to work with two-thirds of that total – 6 lbs.

The isometric routine: Put a 6 lb weight on your instep. Lock your knee straight and – without any bending or sagging – raise your leg some three inches. Hold it tightly there while you count “ten little seconds” and then lower it down and rest relaxed for “ten little seconds”.

Repeat this for seven times. So that you have raised and lowered seven times. Finish. That is one exercise session. For that particular muscle group.

The higher you keep your leg lifted, the easier the exercise is. For maximum effect, only raise it up a few inches. Don’t let the knee joint move!

Studies have shown that seven repetitions are sufficient to achieve the desired result, over time, of developing, of strengthening a muscle, or set of muscles. I have to say though that I myself prefer to do ten repetitions. To play safe, I suppose, but there we are …

Isometric Exercises For Stomach Muscles

When exercising, or thinking about getting involved in an exercise program, there are many words that may be said that are unfamiliar to many people. This can cause confusion and may frustrate a person who is trying to understand and apply different aspects of excersising. For instance, what are isometric exercises for stomach muscles? To make is simple, these exercises are simply flexing, or applying force to the particular group of muscles, they do not involve the use of weights. The reason people enjoy doing this type of exercise is that they can be done anywhere because no special equipment is needed in order to perform them; although often times the use of a wall comes in handy.

Crunches and sit-ups are popular forms of isometric exercises for stomach muscles. Besides being able to perform them anywhere, they are also a convenient form of exercise because they can be fit into practically anyone’s schedule, the reason for this is because isometric exercises do not take much time to complete them. The range of movement with the isometric exercises is very limited and the amount of time to complete one set is such a short amount of time, usually between 6-8 seconds per repetition, it does not take too much time. However, these movements only work isolated parts of the body and therefore more then one exercise is needed to work out different muscles groups within the stomach.

Breathing also seems to be a factor in isometric exercises for stomach muscles. As a person breathes slowly in and out, they are contracting the stomach muscles, which is the point of isometric exercises. 

While studying isometric exercises, a person will find out that these particular exercises are not good for people who have a high blood pressure since they will raise the blood pressure while the moves are being performed. A person will also be advised that in order to achieve maximum results in any exercise plan, isometric exercises should be combined with strength training exercises for the stomach muscles. 

Besides crunches and sit-ups there are many other forms of isometric exercises for stomach muscles, and they are very easy to find on the internet. There are many sites that will provide step by step instructions on how to perform these exercises and give the advantages of doing them. Again, keep in mind that a well-balanced exercise plan combines several different types of moves that work different muscle groups within the stomach. 

There are obviously many advantages and disadvantages of performing isometric exercises for stomach muscles. Being able to perform them anywhere will no equipment and being able to fit them into a busy schedule are the main advantages, the disadvantages of course being they are very limited in the muscles they work. For some people however, just that extra boost of strength is all they need and isometric exercises alone will work great for them. For those that need more work on their stomach, combining isometric exercises along with weight training exercises for the stomach is the best plan.