Q: What is an example of a strength training superset that women can try to improve their results in tough to target areas (such as hips/glutes/thighs)?
- Answer
- For beginners, we use 1-leg hip extensions to target the glutes. We could pair that with Stability Ball leg curls for the hamstrings.
For advanced fitness levels, exercises like split squats, RDL's, and reverse lunges target the glutes and hamstrings. These could be paired with 1-Leg Stability Ball Leg Curls or 1-Leg RDL's.
Q: Why do you say the fat-burning zone isn't important?
- Answer
- There are more efficient ways to burn fat and change your body than exercising for a long time at a slow pace.
BUT!
You burn as much or even more fat, proportionately, at REST! So if you want the fat burning zone, why get off the couch? Just make sure you don't watch anything too exciting, like "24", or your heart-rate will go too high. Stick to something that's neither suspenseful nor funny, anything starring Jim Belushi should work.
Seriously, we need to understand that it doesn't matter how much fat we burn as a percent of total calories burned during the workout. In fact, we don't even need to get hung up on the amount of calories burned during our exercise session.
All we need to do is focus on...
- Boosting metabolism with strength training
- Boosting metabolism with interval training
- Eating for fat loss with the proper nutrition guidelines (see Dr. Mohr's TT Fat Loss Guidelines for male and female meal plans).
Q: Is it mandatory to achieve the rep count on the last set of an exercise? For example, when the exercise calls for 3 sets of 8 reps, I get 8 reps in set 1, but only 7 in the last two sets. Should I reduce the weight?
Also, if I cut down on the recovery time, is there a benefit? I have always read that cutting down recovery time is great if you can manage it. Or is it necessary to allow some recovery time before the next set?
- Answer
- Stick with the same weight for all sets if you can still get 7 or even 6 repetitions. However, if you drop down to 5 or less reps (when it calls for 8 reps), you should decrease the weight in the remaining sets.
Please stick to the recommended recovery times.
Q: Could you address the following issue in of your newsletters: Are intervals good for beginners? Isn't that too hard for them?
- Answer
- No, beginners can still do interval training.
I don't like to use the phrase HIIT in my articles, for this reason.
Here's how beginners would do intervals.
Let's say you are a beginner that can walk on the treadmill for 20 minutes straight at 3.5mph. For your interval training, you would increase the speed to 3.8mph for 1-2 minutes. Then for your recovery, you'd drop it down to 3.0mph for an equal length of time.
Repeat for 4-6 intervals.
That's safe and effective interval training for beginners.
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Q: I've read you don't like spinning classes. Why not?
- Answer
- I find that spinning classes are inefficient. Why spend 45 minutes in a class when you can get the same results in 18 minutes by doing interval training on your own with the TT Interval Workouts?
The best part of a spinning class are the high-tension, moderate-RPM intervals. Those intervals are what give you the 'turbulence' on your muscles and skyrocket your metabolism because that is when you are doing the most work.
But if you like the camaraderie of the class (remember, social support is essential to success!), and you have the time, and you're healthy, than spinning is a far better choice than spending an equal amount of time on the elliptical at a slow pace while reading People magazine (I used to see this everyday, and I'm sure you do in your gym as well).
Personally, I can't stand being told what to do (even if by a cute instructor), so I'll stick to doing my interval training on my own.
To each their own! (as long as it gets results)
Q: What actually happens in the body and muscles during and after a Turbulence Training workout?
- Answer
- Turbulence Training burns energy, and A LOT of it. So muscle energy stores are depleted (i.e. glycogen), and there is some muscle damage (as with regular strength training). Combined, those two changes put your muscles into what I call, "turbulence". Scientists call this a metabolic disturbance.
The "turbulence" and increase in metabolism don't happen with easier workouts and traditional cardio.
But the benefits you get from Turbulence can last for more than 24 hours, allowing you to burn more fat and calories all day long.
So while we don't burn as many calories during a TT workout as you would if you did an hour of cardio workout, you end up burning more calories in the overall 24-hour period with TT compared to normal cardio.
So we just have to look outside the workout for the results, and not focus on the calories used during your gym time.
Q: I always want to move on to the next TT program after 2 weeks rather than the recommended 4. Is there any reason why I shouldn't do this?
- Answer
- Yes, you should give each training phase more time. You want to get some adaptation to the training, and that takes longer than 2 weeks in most cases. Give it the full 4 weeks and then change to benefit from the variety in training. You will get more results, particularly if you are after building more muscle. Q: I can only do interval cardio training on a separate day from weights, is this a problem?
- Answer
- No, it is fine to alternate strength and interval days. I designed the weights and intervals to be done on the same day so that people would have more days off from structured workouts to spend being active with their families or hobbies. Q: In one of your articles you mention that bodyweight intervals is the best method of interval training. Is that correct?
- Answer
- Actually, I've written that sprinting is best. Bodyweight intervals and the stationary bike are very close in effectiveness. I like to switch interval methods every 4 weeks. That is the best approach.
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I guarantee Turbulence Training will give you the fat loss you deserve and desire.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
P.S. What equipment do you need for Turbulence Training?
Dumbbells, a bench, an exercise ball, and if you are strong enough, an adjustable pullup bar. That's it. Lose fat in the comfort of your own home. You don't need any machines, a cable station, an inner-thigh machine, a squat rack, barbells, or balance boards.
"I lost 14 pounds this month and the weight is just falling off me. My wife says I now look like when we first met and I still have more to go. I can fit into my old jeans again which is a big deal for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends." Billy Williams
Get your very own copy of Turbulence Training & the Nutrition Guide here:
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"Turbulence Training is a proven way to melt fat fast, while protecting your hard-earned muscle. I'm so confident in its effectiveness that, over the years, I've recommended it to literally millions of readers. And the fantastic feedback I've received from guys all over the world as a result ensures you'll be seeing a lot more of CB's programs in the magazine." Adam Campbell, MS, CSCS,
Sports and Nutrition Editor, Men's Health
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