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