Tabata Training: High Intensity Interval Training

Tabata Training: High Intensity Interval Training

Tabata Training: Sumo Deadlift and High Pull Exercise Combo

Tabata Training Exercise Combo lose unwanted body fat, up your cardio capacity and gain lean muscle.

For those of you who aren't familiar with Tabata Training I will give you a quick once over of what Tabata training is all about.

Tabata training is a very intense form of Interval training. Normally Tabata is done with one exercise ( but there are exceptions to every rule).

What you do is you do as many reps as you can in 20 seconds then you rest for 10 seconds and repeat the eventual goal is to do a minimum fo 8 sets. Doesn't sound all that tough right? Think again Tabata training is a tough workout but probably the most effective and time efficent workout for body fat loss and cardio workout there is.

A word of caution if you are new to working out or are just not in very good shape do not just think you can jump into doing a Tabata workout. First things first get a physical checkup! You will be placing heavy demands on your cardio system doing tabata's.

Once you are cleared medically(and you should do that before starting any form of exercise program) break into tabata training gradually.


Start with doing one or two sets of tabata two to three times a week.

Tabata training is again as many reps as you can do for 20 seconds.

What you want to do is one of two things:

1 - Have a clock set to where you can watch the second hand for your twenty seconds while you count your reps or

2 - Have someone time you and count your reps for you. This is the best way so you can pay attention to using proper exercise form especially as you begin to tire.

3 - Get yourself a timer made for Interval and Tabata training

Tabata Style Sumo Deadlift and High Pull Combo

You are going to need a barbell( but a kettlebell, two dumbbelss or a medicine ball can also be used) to do the Sumo Deadlift high Pull.

What we are doing here is 2 different exercises but combinning them as one.

The Sumo Deadlift:
Position feet under bar with very wide stance. Squat down and grasp bar between legs with a shoulder width or slightly narrower mixed grip. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Throughout lift keep hips low, shoulders high, arms and back straight. Knees should point same direction as feet throughout movement. Keep bar close to body to improve mechanical leverage.

The High Pull:
Stand over the barbell with the balls of the feet positioned under the bar slightly wider apart than hip width. Squat down and grip the bar with an over hand grip slightly wider than shoulder width. Position the shoulders over the bar with the back arched tightly. Arms are straight with elbows pointed along the bar. Pull the bar up off the floor by extending the hips and knees. As the bar reaches the knees vigorously raise the shoulders while keeping the barbell close to the
thighs, jump upward extending the body. Flex elbows out to the sides, pulling bar up to neck height.

Combining The Sumo Deadlift and High Pull:
Get yourself into position as if you are doing the Sumo ( use the narrow grip as instructed for the sumo) once you stand erect go immediatly into the High Pull and return to starting position and repeat.

You are not going to use heavy weight's for this remember we are going to do these Tabata style we are not bodybuilding. So use a weight that will make you work but not to heavy as to be able to get out your required reps.

Tabata Training Efficent and EffectiveI love Tabata Training and the Sumo Deadlift High Pull combo gives you a total body workout. Your working practically every muscle group and cardio your metabolism will be racing long after this workout is over. Practice with an empty bar so you get your form down before adding weight.

Lose Unwanted Bodyfat With Interval Training

Lose Unwanted Bodyfat With Interval Training It's Time For Change!

It still amazes me that I see people doing the same kind of workouts over and over and they never change a year later their bodies don't show any different.

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.

Two reasons your having trouble trying to lose unwanted bodyfat.

1 - There is no variety in your training.

2 - You need to up the intensity of your fat burning workout routine.

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. That's where interval training workouts come in.

Interval training, just like weight resistance stimulates your body's growth hormone release. And it is your body's growth hormone that keeps you younger, stronger, and helps you lose unwanted bodyfat. So, obviously the more growth hormone you have in your body, the leaner you are going to be. So, start interval training.

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. Interval Training workouts up the intensity while allowing you to lose unwanted bodyfat long after the workout is over.

Slow, boring cardio doesn't jack up the metabolism like interval training. 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.

Lose Unwanted Bodyfat With Interval Training Isn't it Time For A Change?

Top 10 Bodybuilding Tips to Help You Maximize Metabolism

Here Are My Top 10 Bodybuilding Tips to Help You Maximize Metabolism, Lose Your Unwanted Weight & Finally Build More Muscle the Right Way:

1. Don't starve yourself. Cutting calories too much is one of the worst things you can do to your body. Starving yourself actually causes you to lose much more water weight and muscle than fat.

2. Eat 6-8 small meals per day with an emphasis on lean proteins, fruits, and vegetables. To lose fat and unwanted weight effective you must have a nutrition plan. So spend a couple hours on a day off preparing as much food as you can for the upcoming week.

3. Eat breakfast. You should make this meal part of your daily metabolism-boosting plan. At the very least, eat a lean protein, drink Green Tea, and consume a fiber-rich fruit to get your fat loss day started right.

4. Eat healthy fats. Sources of healthy fats included nuts, fish, olive oil, and flax oil. Replace processed carbohydrates in your diet with almonds. For example, if you currently eat a small bag of pretzels as a mid-afternoon snack, eat almonds instead.

5. Eat high quality foods that will help you control your blood sugar, insulin, and energy levels. This will help you lose fat and prevent you from gaining unwanted weight.

6. Eat up to 1g of protein per pound bodyweight to a maximum of 150 grams per day for a woman or 200 grams per day for a man.

7. Don't drink alcohol. Alcohol prevents fat burning and will quickly add hundreds of calories. Alcohol intake can also reduce testosterone levels, a big no-no for men looking to get lean.

8. Drink Green Tea and water. This will prevent your metabolism from slowing down. Not too mention, these are your 2 healthiest beverage options.

9. Stick to a consistent sleep schedule. If possible, avoid working afternoon and overnight shifts. And, don't stay up late watching television.

10. Use the Turbulence Training strength and interval workout principles for the most efficient and effective metabolism-boosting workout. This means strength training with free weights and bodyweight exercises and performing shorter interval training workouts rather than long, slow boring cardio.

Bonus Bodybuilding & Fat Loss Tip:

Recently I have been experimenting with my clients adding an additional mini-workout to our regular Turbulence Training fat loss program. By completing a bodyweight circuit (10-20 minutes per day), we've discovered that we boost our metabolism again and increase our fat loss results.

So if you do your regular bodybuilding workout in the morning, add a bodyweight circuit after dinner. On the other hand, if you workout in the afternoon, do a bodyweight circuit first thing in the morning.

If your metabolism has slowed down due to improper dieting or lifestyle, then the Turbulence Training Lifestyle will help you get back on track to lose fat and gain more muscle. Once you correct your metabolism, you will be on the road to losing fat for good.

As Creator of the Revolutionary Turbulence Training System, Craig Ballantyne has helped millions of body builders worldwide lose fat while gaining muscle at the same time with a proper diet and just 3 short but intense workouts a week. For a FREE, Immediate Controversial Fat Loss Report and FREE Turbulence Training Newsletter containing tips to help you maximize metabolism, build muscle and gain workout success go to Turbulence Training

Cardio Is A Joke

Cardio Is A Joke
By: Craig Ballantyne, CSCS, MS Turbulence Training

Strong statement, I know, cardio is a joke, but I really believe that cardio for fat loss is a joke.

Although, not a very funny one... One woman wrote, "I started out doing 5 hours of cardio per week. No results. So I upped it to 7 hours per week. Still nothing. Do you suggest I do more?

I'm worried if I use your program, I won't get any results because you don't even have an hour of interval cardio per week. Please help!"

And from a gentleman on the Men's Health forum, "I took up running and didn't take up stretching until it was almost to late and almost destroyed a knee. What happened was that my IT bands got really tight and my inner quads didn't gain any strength so my knee cap got pulled out of place. I had an MRI done on my knee and have found that my knee cap has bruised my femur. "

Cardio horror stories are a dime-a-dozen.

So here's the bottom line on cardio... Long slow aerobic training remains the biggest practical joke in fitness. Marathon running for the average overweight person? Why don't you just tell someone to go play in traffic...oh wait, that's exactly what they are doing - all while crushing their joints with excess weight and repetitive pounding.

If you do long, slow cardio, its only a matter of time before you end up in a physiotherapist's office with all the others that do too much of the same thing...whether its running or spin classes, overuse injuries are far too common in the cardio world. After all, what's easier to overdo, total body strength training done 3 times per week for 20 minutes, or the same cardio activity done for 6-9 hours per week?

Heck, I once knew a physiotherapist who was so addicted to spin classes that she had overuse injuries that prevented her from walking normally! Physio, heal thyself! Cardio is a joke... But cardio fits our "more is better" mentality, doesn't it? We go right from a 3000 calorie meal at the Outback Steakhouse to our 60 minute cardio confessional sessions on the elliptical. More, more, more, more. And yet get less results?

There is a better way. Take a peek at the weight room when you are in a gym. Then compare the bodies there to the bodies on the elliptical. You'll find the sculpted, toned physiques lifting dumbells and doing pushups, and the plump, "never changing physiques" spinning their tires over on the cardio equipment. No matter what the city, no matter where the gym, its the same old story.

Burn fat, get lean, and boost your metabolism with resistance training. Finish with short interval training or even bodyweight circuits (described in my DB-BW Fusion TT Workout Bonus from Turbulence Training and you are off to the fat burning races.

Or get left behind on the cardio equipment that is getting you nowhere, CB PS - Turbulence Training is Guaranteed. If you aren't thrilled with the decreased workout time and increased fat loss and energy from the Turbulence Training system in 8 weeks, let us know and we'll refund your order. Your satisfaction is guaranteed. Turbulence Training has already been trusted by the biggest fitness magazines in the world (Men's Health & Shape), and I guarantee it will work for you too! About the AuthorCraig 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 Turbulence Training

Interval Training Weight Loss Fitness And Bodybuilding

Tabata Training: Sumo Deadlift and High Pull Exercise Combo

Tabata Exercise Combo for Weight Loss and Fitness.

For those of you who aren't familiar with Tabata Training I will give
you a quick once over of what Tabata's are all about.

Tabata training is a very intense form of Interval training. Normally
Tabata is done with one exercise. What you do is you do as many reps
as you can in 20 seconds then you rest for 10 seconds and repeat the
eventual goal is to do a minimum fo 8 sets.

Doesn't sound all that tough right? Think again Tabata is a tough workout but probably the most effective and time efficent weight loss and cardio workout there is.


A word of caution if you are new to working out or are just not in very good shape do not just think you can jump into doing a Tabata workout.

First things first get a physical checkup! You will be placing heavy demands on your cardio system doing tabata's. Once you are cleared medically(and you should do that before starting
any form of exercise program) break into tabata training gradually.

Start with doing one or two sets of tabata two to three times a week.
Tabata training is again as many reps as you can do for 20 seconds.

What you want to do is one of two things:

1 - Have a clock set to where you can watch the second hand for your
twenty seconds while you count your reps or
2 - Have someone time you and count your reps for you. This is the
best way so you can pay attention to using proper exercise form especially as you begin to tire.

3- Get yourself a fitness timer that you can set for your work interval and rest intervals.

Tabata Style Sumo Deadlift and High Pull Combo.

You are going to need a barbell to do the Sumo Deadlift high Pull.
What we are doing here is 2 different exercises but combinning them as
one.

The Sumo Deadlift:

Position feet under barbell with very wide stance. Squat down and grasp
bar between legs with a shoulder width or slightly narrower mixed
grip. Lift bar by extending hips and knees to full extension. Pull
shoulders back at top of lift if rounded. Throughout lift keep hips
low, shoulders high, arms and back straight. Knees should point same
direction as feet throughout movement. Keep bar close to body to
improve mechanical leverage.

The High Pull:

Stand over the barbell with the balls of the feet positioned under the
bar slightly wider apart than hip width. Squat down and grip the bar
with an over hand grip slightly wider than shoulder width. Position
the shoulders over the bar with the back arched tightly. Arms are
straight with elbows pointed along the bar. Pull the bar up off the
floor by extending the hips and knees. As the bar reaches the knees
vigorously raise the shoulders while keeping the barbell close to the
thighs, jump upward extending the body. Flex elbows out to the sides,
pulling bar up to neck height.

Combining The Sumo Deadlift and High Pull:

Get yourself into position as if you are doing the Sumo ( use the narrow grip as instructed for the sumo) once you stand erect go immediatly into the High Pull and return to starting position
repeat.

A Video Demo Of the Sumo High Pulls Tabata styleTabata Training:

You are not going to use heavy weight's for this remember we are going to do these Tabata style we are not bodybuilding. So use a weight that will make you work but not to heavy as to be able to get out your reps.

Tabata Training Efficent and EffectiveI love Tabata Training and the Sumo Deadlift High Pull
combo gives you a total body workout. Your working practically every muscle group and cardio your metabolism will be racing long after this workout is over.

Practice with an empty bar so you get your form down before adding weight.


If your not doing Interval Training You should be. Jag252

Weight Loss Fitness And Bodybuilding The Busy Woman Workout

Busy Woman Workout

By: Craig Ballantyne, CSCS, MS Turbulence Training

You can get an incredible weight loss workout at home without any equipment. That's right, you can burn fat and lose weight in the comfort of your own home.

Your a busy woman, you don't need fancy machines or expensive mega-gym memberships, and you don't have to deal with line-ups or sweaty, stinky bodybuilding gym-members. Ewww!

Okay, here's the first thing you need. About a 8x8 open area. And your bodyweight. That's it. Your going to do some bodybuilding(no not the huge muscle type), we are aiming for weight loss and fitness.

Don't rest between any of these exercises.

First exercise: Prisoner Squat

Place your hands behind your head, keep your elbows back, and squat down halfway to the ground. Keep your shoulder blades together to work your upper back and push your hips back as you squat to work your back of your legs.
Do that 10-20 times depending on your strength levels.

Second exercise: Push-up Plus

Do a regular pushup, but at the top, add a little extra push to round your upper back and make your shoulder blades move away from one another. Do 4-12 reps depending on your strength.

Third exercise: Plank

Support yourself on your forearms and toes and keep your body in a straight line from ankles to shoulders. You'll be "hovering" just above the ground. Keep your abs braced and hold for 10-60 seconds depending on your endurance.

Fourth exercise: Split squat

Stand with one foot 2 feet in front of your body and the other foot 1 foot behind your body. This is a stationary lunge position. Bend your back knee and drop your hips to the floor. Then push up using the muscles of the lead leg. Use a wall for balance or support if needed. Do 5-12 reps per side depending on strength.

Rest 1 minute then repeat the circuit up to 4 times.

Have fun, burn fat and lose weight.

Craig Ballantyne, CSCS, MSAuthor, Turbulence Training

About the AuthorCraig 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 weight, 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 TurbulenceTraining

Questions and Answers about Interval Training

Q; What is Interval Training?

A: Interval Training consists of short bursts of maximum effort exercise followed by brief rest periods. An example of an Interval Training workout would be to sprint for 30 seconds followed by 30 seconds of walking or a light jog.

Q: What are the benefits to Interval Training?

A: Interval Training increases physical endurance, burns more calories thus causing greater weight loss, keeps your blood pressure in check Interval training strengthens your heart and lungs and increases your energy.

Q: How is Interval Training better than my step Aerobics class?

A: Interval Training is both an Aerobic and Anaerobic workout so you are not only working your cardiovascular system you are also working your muscles which has been proven to raise your metabolism both during and well after your workout.

Q: Do I need any kind of special equipment to do Interval Training?

A: No Interval Training can be done with bodyweight exercises, weights, kettlebells, sprints, a junp rope and treadmills the list for Interval Training is endless.

Q: I haven't worked out in a long time can I do Interval Training?

A: First off if you have not worked out in a long time or ever go get a physical and your doctors okay before starting any kind of fitness program Interval Training or anything else. Then start your Interval Training slowly ease into it.

As an example walk at a normal pace for 30 seconds then at a brisk pace for 30 seconds then back to normal etc. Then as your fitness levels increase start sprinting and jogging.

Interval Training along with a sound nutrition plan are two of the keys to a healthier and fitter you.

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 Turbulence Training