Buy Cheap TurboFire: 90-Day Intense Cardio Conditioning & Interval Training Workout DVD Program Best Buy

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TurboFire: 90-Day Intense Cardio Conditioning & Interval Training Workout DVD Program Product Features

• Chalene Johnson's TurboFire includes 12 workouts on 11 DVDs

TurboFire is the intense new cardio conditioning program from fitness innovator Chalene Johnson. She'll help you get leaner with exercises that burn up to 9x more fat and calories than regular cardio does. And with more than 20 smoking-hot music remixes, TurboFire will pick you up and push you past your limits.

Chalene's New to Class option also gives you the breakdown on how to do each move with the right form.

So forget the excuses. Forget the gym. Now the hottest classes in Southern California come to you.

Many customers was gave reviews and ratings to TurboFire: 90-Day Intense Cardio Conditioning & Interval Training Workout DVD Program. If you want to read those details to make your decision on product. Click to see Most Helpful Customer Reviews & ratings on Product here! !

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Vibration Training For Weight Loss

Vibration training requires the use of a whole body vibration trainer - a piece of gym equipment with a platform that moves intensively to create vibrations which give your body a thorough workout. It has really taken off in the last few years as a means of giving the body a short but powerful workout, making it ideal for busy people.

Vibration training has seen a real trend in recent years as being the workout of choice for fitness professionals and celebrities alike. It is now one of the hottest workouts because it promises to deliver much in a very short space of time.

Typical vibration training workouts lasted around 10-15 minutes, creating instant appeal for those who needed a superfast but intensive workout in as little time as possible. The brilliant thing about it is that it's ideal for those who want to lose weight and lack the time to do longer workouts.

To understand how it helps you lose weight, you first need to understand how vibration training actually works. Vibration trainers work by vibrating thousands of times a minute, transmitting bursts of energy throughout your body. This energy forces your muscles to contract and relax repeatedly as your muscles try and stabilise your body.

It's these contractions which give your muscles a workout and means that even if you stand or lie still on the machine, you get a super-intense workout at a fraction of the time taken to complete a traditional gym workout.

What's more is that it can specifically aid weight loss by helping to burn off fat and increase your flexibility, as well as helping with overall weight loss goals. It's important to note that true weight loss and especially fat loss happens when you undertake any type of physical training in conjunction with a healthy diet.

Advocates of vibration training swear by it to help them achieve their weight loss goals faster and it also offers them other health benefits - all in a nifty but intense 10-15 minute workout. One of the 'side effects' of vibration training is that it decreases the stress hormone cortisol in the body.

Cortisol is the culprit behind many a bulging middle, since it encourages fat to store around your abdominal area. Therefore, it makes perfect sense that if it decreases cortisol levels, then this will in turn decrease your wobbly middle!

But perhaps the best part of vibration training is that it's an ideal form of training to help the elderly and the sick to attain their weight management goals, since it places minimal impact or stress on the joints. This makes vibration training the perfect solution for people who find it painful or difficult to do traditional movements.

If you are serious about your weight loss and fitness goals and you're busy, then vibration training is the ideal type of workout for you.

Liam Miller is the Managing Director of Health Station Group Pty Ltd - a leader in vibration training and whole body vibration machines that are designed to stimulate the muscles, and helps to firm and tone your body. For Innovative Whole Body Vibration (WBV) Machines and great health and fitness information and advice and to learn more about vibration trainers and what they can do for you, please visit http://www.vibrationtrainer.com.au/ and discover the extensive health benefits that whole body vibration training can give you.

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A Great Way To Spice Up Your Workouts -- Interval Training

There's been a lot of buzz recently about Interval Training. So, you may be wondering what it really is and, more importantly, why you should incorporate it in your fitness workouts. Well, if you want a workout that can help propel you to the next fitness level, burn more calories, increase your speed, improve your power and more, then it's time to learn more about this effective technique.

A simple definition of Interval Training is: short, high-intensity exercise periods alternated with periods of rest. These higher and lower intensity periods are repeated several times to form a complete workout . Here's a basic example: walk for 5 minutes at 3.5 MPH, walk for 1 minute at 4.2 MPH and then repeat this sequence several times.

Most people spend their workout time only performing continuous training exercises. These are exercises where the intensity level is basically constant throughout. An example of this is walking at 3.5 MPH, at 0% incline for 30 minutes.

Continuous training is very effective and should not be eliminated from your weekly workouts. However, it's recommended that you include both Interval Training and continuous training sessions as part of your fitness regimen.

Why should you include Interval Training? As previously mentioned, there are many benefits to this type of training and execution is relatively simple. Interval Training can help you improve cardiovascular fitness, increase speed, improve overall aerobic power, burn more calories, break-through a plateau, increase workout duration, reach new exercise levels, expand your workout options and increase your workout threshold - just to name a few.

Plus, this training method has useful applications for beginners, intermediate exercisers and even conditioned athletes. There are two basic types of Interval Training. For the majority of exercisers (novices and intermediate) Fitness Interval Training methods are recommended. Athletes can choose a more advanced technique known as Performance Interval Training.

The Fitness training method utilizes periodic increases in intensity. Typically the higher-intensity levels range from 2-5 minutes in duration and are followed by lower-intensity periods that also range from 2-5 minutes. And, a critical element in Fitness Interval Training is determining the appropriate level for the higher-intensity periods. This level should not exceed the anaerobic threshold (which is usually reached below 85% heart rate reserve).

On the flip side, the Performance training technique involves periods of near maximal or even maximal intensity (e.g. >85% heart rate reserve - even reaching 100%). The higher-intensity levels can range from 2-15 minutes in duration and are followed by lower-intensity periods that also can range from 2-15 minutes in duration.

Don't let the two types of training and their ranges confuse you. Incorporating Interval Training methods into your exercise routine is actually quite easy. Since the majority of exercisers fall into either the beginner or intermediate category, we'll focus on getting started with those techniques.

To begin, choose the type of exercise: walking, jogging, swimming, biking, etc. Next determine your lower-intensity level. This is usually somewhere between 50-65% target heart rate. This will be your baseline, lower-level intensity. Then simply increase the intensity-level up to where you feel like you are working hard to very hard, but avoid reaching a level over 85% target heart rate. If monitoring your heart is not feasible, instead use the RPE scale where 1 is basically at rest and 10 is working extremely hard. For example, if you find that when you are exercising at a comfortable level you rank a 5, then bump up to a 7 for the higher-intensity intervals.

You may choose to systematically raise and lower your intensity (e.g. 2 minutes lower intensity followed by 1 minute higher intensity and repeat) or you can alternate more randomly by raising and lowering the level at your discretion. To increase your intensity, you may choose to change the speed, incline, or some other variable.

Interval Training can be especially helpful in situations where you are trying a new form of exercise. For example, this can be very beneficial when first learning to jog. If you attempt to jog continuously without building up to it, you will probably fatigue quickly and even give up. However, if you begin with intervals of walking interspersed with jogging periods, the workout will be much more enjoyable and effective. Also, you will be more likely to stick with the program and achieve the end result - continuous jogging.

Now that you know the benefits of Interval Training and the basic techniques for it, why not give it a try for yourself. Not only will it provide health benefits and improved fitness levels but it is also a great way to avoid workout boredom. Plus, with Interval Training workouts often are more enjoyable, go by quicker, and improvement results come faster. So why not try spicing up a stale, run-of-the-mill workout with Interval options? You may even find yourself excelling in an activity you were skeptical of even trying.

About The Author

Lynn Bode offers her personal training services online through her company, WorkoutsForYou.com. Workouts For You provides even the busiest of parents affordable, personalized exercise programs (via the Internet)for losing weight, toning-up, building muscles & increasing stamina. The programs can be done on their schedule and in the comfort of their own home (or gym or on-the-road). Visit www.workoutsforyou.com for a FREE sample workout.

info@workoutsforyou.com

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Best Core Exercises for Core Strength Training Workouts and Fitness

There are hundreds of muscles in the core of the body - the abs (all layers), lower to mid back, upper pelvic region, the obliques and the world famous 'love handles' areas are loaded with muscles of all different sizes, shapes, lengths and angles - which require specific core exercises to produce the desired core strength training effect.

What is amazing is, these core muscles are all so close together, some of which are layered - meaning muscle behind muscle. And if all of these core muscles are worked out properly with the right exercise program and workouts - it is not a question of "Will I be able to get a great core?" but a question of "When will I have my great core?"

Unlike 97% of core fitness workouts that are in existence, the best core workout, is designed to provide a training stimulus to every single muscle in the body's core a with the right exercises.

The upper, middle and lower core - the love handles - the obliques - the lower and mid back areas (avoiding these will not only prevent you from ever getting killer abs, but can lead to serious injury - this happens EVERY DAY to people who try to exercise without proper guidance - & it is one the reasons why physical therapists are so busy!)

The best core workout does not rely on big expensive fitness machines or silly exercise gadgets.

It does rely on the body itself, its natural movement patterns and how the muscles of the body work in relation to gravity. This means the ideal core workout can be done anywhere, anytime.

A big mistake many people, even trainers, make is to mimic the core routines of bodybuilders or powerlifters. The problem with that is most people are not bodybuilders or powerlifters - and these people tend to overtrain anyway (I know this because I used to do it myself!). The problems here range from a lot of wasted time to serious, long term injuries.

The proper core workout must be designed to provide the most effective exercise training stimulus to the ENTIRE midsection and core, in the shortest amount of time (because we are all very busy people, right?), with minimal risk of injury. The problem is, it is extremely rare to find an ab/core workout routine that fits all of these criteria.

Here is a list of what you should focus on when planning your ideal core workout:

1) A variety of carefully chosen core exercises that provide the ENTIRE midsection and core with the proper stimulus to become lean, defined, flat, strong and solid.

2) A certain number of specific exercises responsible for creating the lines which form 'the Six Pack' look AND uncovering that toned core by pushing your metabolism into fat burning mode.

3) Several functional/core moves that create the diagonal muscle ripples along the side ribcage areas.

4) Targeted exercises that zero in on 'the love handles' to slim them down if they hold extra fat, or firm them up if you want more sexy muscle definition in the core area.

5) Fast core workouts that can be done anywhere, anytime, in a total of 15 to 25 minutes.

6) Core exercises that are appropriate for both men and women.

7) A truly effective core workout should not kill the person doing it. Many trainers, and fitness enthusiasts, do not understand that the word 'killer' (as in killer ab routine) is used as a figure of speech which actually means 'high quality workout that yields amazing results'. No back injuries, no hernias, and no six days worth of soreness.

8) Seek improvements ranging from cosmetic to enhanced performance in regular daily activities, sports and athletics and of course, love making (sexual performance).

9) An assortment of core exercises, combined to create an equal and physiologically necessary, balance on EVERY side of the abs and core to give your body that V-shaped look.

10) Specific exercises, derived from injury rehab programs,which strengthen and tone the deepest layers of the abs & core and most sensitive muscles of the lower back region - to get rid of most common aches and pains and keep you injury free and super-hero strong.

These are the exact principles I follow when training my personal, one-on-one clients AND they are the same principles I follow in my own core strength training workout program. Structure your own core workouts according to the principles outlined above, with the proper selection of core exercises for undeniable results.

Joey Atlas, M.S. - Exercise Physiology, is the creator of Abs of Stone - Core of Steel video series - the internationally distributed Core Exercise & Fitness Training Workout for men and women.

Joey is also the creator of BestFitnessAdvice.com - an interactive, global resource for expert Health & Fitness Programs and Nutrition Advice and Coaching.

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Four Tips For Better Workout - Fitness Training at Home

Exercising at home can be very good solution for busy people who don't have time to go to a public gym. There are some challenges you need to deal with if you want to be able to train effectively at home.

Exercise first

Before you are worn out due to your heavy workload at night, make your exercises the first things to do in the morning. There are still some other things to do such as making breakfast for your family and driving the kids to school, but make your training a priority soon after those things are done. If you procrastinate it and sit at your computer checking emails, it is very likely that you will never get the time for workout. Therefore, make your workout your first priority.

Your workout routine is too easy for you

There are many workout programs in many gyms that fail to give maximum results because they are just not challenging enough to give you maximum results. Setting a challenge to yourself is important to keep you motivated each time you reach your daily or weekly goals. Setting a target that is a little beyond your strength like doing one or two push-ups more than last week or running for five minutes longer will give you short-term motivation to help you get to your goals.

Minor disturbances

If you only have very little time for an uninterrupted workout session before doing your daily tasks, you can train at home just the way you train at the gym. To make the most out of your workout, do circuit training or non-competing superset so that you can keep burning calories while resting other muscle groups. This is a very effective way to burn calories and build muscle.

Ineffective program

Training hard is simply not enough. You have to plan your workout routine well to get the most out of your workout. At the gym, you can get some help and feedback from your seniors, but at home you can ask nobody for workout tips. It will be a waste of time if you just run on a treadmill and do other types or cardio activities to burn fat. To increase your metabolism and build endurance, do interval training during your cardio session. Using a stationary bike, speed up as fast as you can then slow down for a few moments. Repeat this a few times and your body will be able to burn more calories dramatically.

If you are looking for a better physique then you have to incorporate weight training to your workout routine. You can start with a few pairs of dumbbells for your home gym. For more information on how to build muscle, visit guide to bodybuilding.

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Weight training for bodybuilding

If you really want to focus on body building, weight training is an important part of their training program. In the body building weight training is a large part of any exercise regime, but is not the only part. However, when you have a training plan of weight, easier to achieve its objectives for the promotion of the organization.

To work certain muscle groups, you lift weights, offering resistance to these areas. When you start your body weight training program, remember to start and your way of working. That means start with a weight that is difficult to obtain, but it will with little effort. As the weight gets easy lift, add. The idea is to slowly build by which does not run the risk of injury to your body.

When you are weight training, you must ensure that they are doing the exercises correctly. Extreme caution and feel the muscles work to lift the weight. Its form is also important that much weight are elevation, so special attention to how exercises are made and kept safe.

It will do some heavy weight work, security is therefore very important. When you perform squats or dead lifts, you put pressure on the lower back. It is a good idea to use a weight belt to perform these exercises to minimize the risk of injury. Weight belts support your lower back and keep your spine aligned therefore it is not an exercise incorrectly.

An important result of weight in the body of training building is a greater physical performance. Muscles literally use energy to produce the movement, as the engine or the power of the body. Strength training increases the size of the muscle, strength and endurance, which contribute to the improvement of our work, our favorite sport and recreation and our daily activities in General.

His physical appearance will improve with a weight training program as your body uses fat for weight lift power. When you burn fat, lose weight and gain muscle tone. Fitness also prevents loss of muscle which can lead to a flaccid body. Obviously, the resistance that is obtained through weight training will help develop muscles of new and exciting way.

Weight training is a large part of a management program. If you have well defined muscles, should include weight training exercise plan. Get you excellent results with their efforts and have a better body, healthy appearance in the process.

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Top 3 Turbulence Training Bodyweight Workouts

Turbulence Training is an effective home fitness system which incorporates a variety of cheap, in home fitness equipment to design high intensity workouts to help you burn fat and build lean muscle mass.

Author Craig Ballantyne has helped hundreds of thousands of individuals all over the world to reduce stubborn body fat and literally change their lives. He has done this solely through his main Turbulence Traininge Book.

Well, in addition to his main fat loss manual, he also has hundreds of other workouts which he sells separately. Most cost as low as $10. So, if you do not wish to spend $40 on a full program, you may interested in an individual workout that gives you even more results but costs much less.

Turbulence Training Bodyweight Workout

Craig has developed a lot of bodyweight-only workouts. This is because he realizes that one of the main excuses people use to not working out is the fact that they are unable to afford a gym.

An average gym may cost up to $400 per year. Most people would rather spend that $400 paying the bills, or investing in education for their children. Well, Craig says, save your $400 and just train with your bodyweight in the comfort of your own home.

Before Turbulence Training, bodyweight exercises ere only used properly with a few, handful of people. These individuals were usually athletes who had been training with their bodyweight for many years.

Well, Craig has taken what he knows about bodyweight training, developed a program, and has helped made bodyweight workouts available to the general public. So lets take a look at three of his best bodyweight workouts:

Workout #1: Bodyweight Cardio 2.0

Bodyweight cardio is recent "buzz word" that basically means that you're replacing your regular cardio exercises with bodyweight exercises. So instead of spending 30 minutes on a treadmill, you'll spend 15 minutes doing a bodyweight circuit designed to get your heart rate up.

You'll need to spend less time performing bodyweight cardio then regular cardio since the workouts will be done at a higher intensity level. The question here isn't whatseparates Bodyweight Cardio from regular Cardio, but instead what separates Bodyweight Cardio from regular Bodyweight Training.

The answer to this question is....I don't know. In terms of Turbulence Training, Craig tends to refer to Bodyweight Circuits as Bodyweight Cardio. And his regular bodyweight workouts are usually in the format of supersets.

Workout #2: 30 Minute Bodyweight Circuit Training

As you can see, I love bodyweight circuits. This particular workout is formatted a bit differently. Craig gives you a set of exercises to perform in a circuit. You set a timer for 30 minutes, then do as many circuits as you can, nonstop within a time frame of 30 minutes.

This sort of training is extremely beneficial, since it pushes you to try to complete more rounds within the 30 minutes. What I like to do is record how many rounds and total repetitions I completed within the workout, then try to beat my performance the following week.

Workout #3: Advanced Bodyweight Training

Bodyweight Cardio is a great program for beginners. 30 minute Bodyweight Circuit is more of an intermediate workout. The following workout is an advanced routine. It's known as the Bodyweight 1000, and it's hard core.

Ultimate Bodyweight Package

There are two ways you can approach purchasing all these workouts. You can buy each workout one by one (which I prefer), or you can buy all the workouts at once. The benefits of buying a workout one by one is lack of confusion.

In other words, when you have access to hundreds of workouts all at once, you just don't know where to start. Instead, it would be better for you to buy a workout, go through the full 4-week program, then move onto the next routine.

However, in the long run this strategy would cost you a lot of money. $10 each month is $120. Instead, you can grab all the turbulence training workouts for less than $60.

It's known as the Turbulence Training Bodyweight Deluxe Package, and it's basically a package of a whole bunch of bodyweight workouts.

For more Turbulence Training Workouts, check out my blog ShahTraining.com

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Types Of Workouts: Which Weight Training Workout Program Is Best For Beginners?

Many people starting out in muscle building go to the gym and lift weights in a sporadic manner, without any consistency and without targeting certain areas and muscle groups in a planned and carefully executed approach. This is a fatal mistake. It is essential to build a workout program that can be continuously followed but first you must understand what the different types of workouts are so that you can evaluate which type best suits your specific body type and goals in order to maximize your results. Muscle building programs can be categorized into three main types of workouts namely, full body workouts, upper or lower split workouts and body part split workouts and below is a briefing on each one.

A full body workout is basically meant for beginners, who are trying to do lifting, or working out for strength gains. Generally a full body workout distributed evenly in about three sessions per week, will target muscle groups with a high frequency allowing the individual to get a speedy outcome. However, it is important to note that a full body workout demands a wholesome capability for muscular recovery, as the entire range of muscle groups will be targeted after a time interval of say forty-eight hours. The intermediate one-day rest allows for CNS recovery.

So every session involved in a full body workout course will require the exercise of all muscle groups, and it is particularly for those who wish to strengthen and shape the overall body structure. It is not a specialized program, and those intending to focus on specific muscle groups such as shoulders or arms won't benefit from this program.

The upper or lower split workout requires you to workout for four sessions per week with a one-day rest, after a two day session. The first day would be for an upper body workout, the second for a lower body workout, the third day for rest, and again the fifth and sixth days corresponding to upper and lower body workouts. With five days assigned thus, the next two days would be for rest. This type of workout program is suitable for those who like to frequently visit the gym, besides having an efficient CNS recovery.

The upper or lower split workout offers complete sessions focusing distinctly on the upper and lower body. Therefore it allows a specialized program, targeting on specific muscle groups. The only limitation of this program is that being involved in additional sporting activities may be tedious and struggle some. The sessions involved per week are demanding and the body would not be able to manage with further activities.

The body part split type of workout is a method where each session focuses on distinct parts of the body. The program involves a day's training for the chest, and each subsequent day thereafter for the legs, back, shoulders/neck and finally the arms. This is considered an out-dated method, incapable of producing the desired outcome. Increasing progress in the field of weight training and body workouts, suggest that full body workouts and upper or lower splits workouts are far better in qualitative aspects, with regard to progress and recovery.

The few people who can handle body part split workouts are those who use HIT (High Intensity Training), which involves a few sets in each workout, but pushing it to the maximum. Their main purpose is to focus fully on a single muscle group, keeping the volume very low, so that the CNS is not actually taxed. They return to the gym the following day, and concentrate on the next muscle group, and give almost a week's rest to the exhausted muscle group, before targeting on it again. However, this kind of training is not normally suggested, though a few find it effective. Body part split workouts do not offer the required frequency for building muscles to the maximum possible extent, because each muscle group is worked out approximately once in seven days.

You can start with a full body workout and then move on to any of the other methods. The resultant outcome of the workout program is more effective, if the workout methods are varied to a slight extent after six to eight weeks to keep the muscles guessing. Alternating between workout techniques keeps the body flexible, without leaving it to get used to a specific type of workout.

Steven Tyrie is an exercise science and general health and fitness expert who specializes in helping beginners reach their muscle building goals. To learn more FREE muscle building tips, sign up to the FREE BuildUpYourMuscles weekly newsletter or to download the complete 'Beginners Guide to Muscle Building' ebook just visit www.buildupyourmuscles.com.

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Bodybuilding Training Exercises And Routines

The exercises that I have chosen are good ones which cover the main groups quite well. However, should you wish to change them, please remember that you should follow the same basic rules. For example, for legs, we have chosen thigh extensions as a pre-exhaust and of course the squat as the main movement.

Obviously the weights will be lower when you come to the squats, but the intensity will be there without doubt, BUT when you come to re-doing the thigh extensions, you will then see (and feel) just what a pump really is.

Try and keep the basic groups together as they work well, plus it has been designed so that maximum recovery is at it's best. As always, if there are any problems, please call me and I will advise accordingly.

Try this for about 2 -3 months, also go for the same basic exercises BUT each week or two, change the system slightly, say low reps, high weight, short breaks for one week and the opposite for the week following. It all helps to shock the body into new growth.

OK I know that I said earlier that we were really cutting down on variety but what I meant there was that I wanted to take you away from the same exercises and styles that you can get stuck into week after week, month after month. Sorry if it confused you, but hey I can be a twat at times I know - that's my job!

ANOTHER GOOD TIP Is to try both styles of training, one week go for a perfectly strict style and another use more of a 'cheat' method where you can use that little bit more weight. Personally, I like to use the strict style even with the lower weights. I feel that this hurts more and I get more of a benefit with it. Also, with having more injuries happen to me than Jackie Chan, I can tend to be that little more careful, especially with elbow joints and even more so lower back.

If you feel that your usual methods are well established and you are worried that you would lose using this type of training, then stick to what you have got. But if you are eating well and resting as good, there is no way that you would lose - quite the contrary to be honest. If you use a cheat style quite often, I can guarantee that a strict style would make a big change to your physique

GEAR? Really, this type of system is ideal for bulking. I would suggest sticking with the good old basics over a 8 -10 week period. A shot of Sustanon once every four or five days, with either Deca or Bol D Bol Equipoise at about 2OOmg/ml once every four or five too, in the same syringe if they are oil based (which they should be).

There are some good dianabol's on the market at the moment which would be a good oral back up on such a stack. Should you not wish to go for to much bulk, Stromba would be a good alternative. Whichever oral you choose, go for about 4 to start, moving up to 8 - 10 per day over the period. If you need further details on the dianabol cycle etc, you can find them in the Layman's Guides 1 & 2 or in the NO BULL back issue number 11. As always, don't forget the nolvadex - keep the "bitches" away.

Bodybuilding Training Routine

Day One:

Legs & Calves Thigh Extensions - 3 x 10, 8, 8 Squats or leg press - 4 x 12, 10, 8, 6 Thigh Extensions - 2 x 15 -20 pump hard!!

Leg Curls - 3 x 10, 8, 8 Good Morning bends - 3 x 12 stretch Leg Curls (again) - 3 x 10-12 pump Standing Calves Press - 4 x 12-15

Day Two: Back & Delts Lat Pulldowns to front - 4 x 8-10 Bent Barbell Rows - 4 x 6-8 Lat Pulldowns to front - 4 x 10-12 pump hard

Seated Press Behind Neck - 4 x 8 strict style Standing Lateral Raises 4 x 8 -10 Seated Press Behind Neck 4 x10 pump hard

Day Three: Chest, Abs, Calves Flat Bench Press - 4 x 10-8-8-6 Inclined Flyes - 4 x 8-10 Good style Flat Bench Press - 4 x 8-10 Strict Pump!

Abs: Crunches - 2 x max reps poss Seated barbell twists - 2-3 mins minimum Light d/bell side bends - 3 x 15 each side Leg Raises - 2 x max reps poss Calves - As Day One!

Day Four: Triceps & Biceps Close Grip Triceps Press - 4 x 10-8-6-6 (bench press style) Triceps Pushdowns - 4 x 10-8-8-6 Close Gripped Press - 3 x 10-12 pump hard

Seated Alternate D/bell curls - 4 x 8-8-6-6 Straight Barbell Curls - 3 x 10-8-8 Seated Double D/Bell Curls - 4 x 8-10

Seated Alternate D/bell curls - 4 x 8-8-6-6 Straight Barbell Curls - 3 x 10-8-8 Seated Double D/Bell Curls - 4 x 8-10

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Turbulence Training Evaluation For Possible Workout Program Success

Turbulence Training promises to burn fat and build muscle in as little as 45 minutes, 3 days a week. I'm going to do a Turbulence Training evaluation to see if it is a successful workout program like it claims. After all, nobody wants to waste their hard-earned money and valuable time on a workout program that doesn't work.

But what makes for a successful workout program?

The truth is, your goals determine the success of a workout program. If your goal is to build muscle and you do a fat loss workout, the program most likely won't be successful for you. However, if your goal was to burn fat you need to find the right fat loss workout for you and it will be successful.

Now, having said that, You need to look for 6 characteristics to ensure a workout program has the best chance of being successful. If the program is lacking in any of these characteristics, it could spell trouble. Use your common sense to determine if the workout program is right for your goals, needs, abilities and limitations.

Let's see if Turbulence Training has the necessary characteristics:

The Workout Program Must Be Effective For Your Goals

I know this sounds simple, but you would be surprised how many people are actively involved in programs that will never produce the results they seek. So make sure the workout is designed to produce the RESULTS you want!

Turbulence Training is designed to burn fat and build muscle in as little as 45 minutes, 3 times a week. Therefore, it is not designed to MAXIMIZE fat loss or MAXIMIZE muscle gain. You'll get both!

This is important, because for most men and women, creating the perfect body requires both the reduction of fat and building and strengthening muscles. So, if you want to burn off fat and build muscle to create a more athletic, stronger, leaner and more attractive body, Turbulence Training is a successful workout program.

The Workout Program Must Be Interesting

If the workout program you use is not interesting, you won't do it long enough for it to be successful. In the beginning, you may be able to force yourself to complete workouts you hate. But sooner of later you'll give up and fail to achieve your goals.

Turbulence Training uses an A - B workout structure. For example, one week 1 you'll do workouts A - B - A. Then on week 2, you'll do workouts B - A - B. So each week will be a little different.

This is not only a very effective way to train, but it keeps you looking forward to you workout time! If you are go to the gym and do the same thing over and again, it is only a matter of time before you plateau and get bored. Plus, this structure is part of the reason for the "turbulence" in Turbulence Training.

The Workout Program Must Be Modifiable

Let's face it, there is not ONE workout program that fits everyone's goals, needs, abilities and limitations. Therefore, you must have a degree of freedom to modify the workouts and make them uniquely your own. By taking an active role in designing the workout, you can get more results for your particular goals.

Turbulence Training is really a template for your workout. There are two different workouts (A and B) and each workout contains resistance training of non-competing supersets followed by interval training.

The great thing is, by changing exercises, equipment, reps, sets, and rest periods you can modify the program to meet your specific needs. Craig gives you a lot of different workouts using the same format, but modified slightly to achieve specific goals. You can either choose one of those programs, or you can put together your own. You'll find many ways to use the Turbulence Training methods.

The Workout Program Must Be Sustainable

A workout only gets results when you actually do it. Therefore, workouts that are dependent on fancy equipment or special devices cease to be effective when the equipment isnt available. You need to be able to do some form of the workout, even when circumstances of your life change.

Turbulence Training is very versatile. It can be done with bodyweight exercises, dumbbells, Swiss ball, barbells or any combination thereof. This means, there really is no reason to miss a workout!

When the circumstances of your training change, or your goals change, Turbulence Training is sustainable. This is a workout program you can come back to over and over again and keep the improvements coming.

The Workout Program Must Be Progressive

There are a lot of workouts out there that don't teach you how to progress. If you are not progressing, then you won't make any advancements. It is as simple as that. A clear progression strategy is paramount to a workout programs success.

Turbulence Training is progressive in a variety of ways. First, the program progresses by using increasingly challenging workouts. As you move through the workouts, they become more difficult, forcing your body to keep burning fat and building muscle.

Plus, there are a wide variety of Turbulence Training workouts to choose from. Therefore, you can also progress by using bodyweight training and then switching to weighted resistance.

The Workout Program Must Be Measurable

The ability to measure your progress keeps you on the track of success, enabling you to see where you've been and where you're going. Make sure the workout program you choose comes with a workout journal, or that one can be easily made. Don't underestimate the importance of a workout journal.

Turbulence Training comes with printable workout sheets. This is very important.

Make sure to print them off and FILL THEM IN. You'll want to see how much you've progressed since starting your Turbulence Training program. One of the great things about Turbulence Training being a downloadable is you can print off as many workout sheets as you need over the years.

Turbulence Training Evaluation Conclusion

Turbulence Training meets all 6 requirements for a successful workout program. Success is promising, if you do the workouts! So, if you want to lose those extra pounds of fat and build and athletically muscular physique, Turbulence Training has all the characteristics to be very successful.

Coach Eddie Lomax has picked Turbulence Training as one of the best fat loss workouts. Check out all the top 4 fat loss workout picks at: http://www.bestathomeworkouts.com

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Training Tips for Building Muscle at Home

If you plan to build up your muscle mass by working out at home instead of a gym, the most important thing is that you stay motivated. Develop a plan, stick to the plan and stay motivated to follow through with the exercise program every day. Set realistic expectations for muscle development and track your progress by keeping an exercise diary and charts. Realistic goals and expectations for muscle development will help you stay on track. Stick with a healthy diet and exercise on a regular schedule. You will soon see results.

Building muscle at home does not have to be an expensive ordeal. In fact, all you really need is your own body and maybe good set of used dumbbells. To build leg muscles, do a set of squats every day. Perform squats by standing with your legs apart about shoulder width and your toes pointed forward. Keep your upper body straight and your head pointed forward like your toes. Squat down as if you were going to sit down on a chair. Try to keep your upper body straight and don't lean forward, if you can help it. Do at least 25 squats at least 3 days a week, and increase the number of squats as your strength and endurance increases. Squats will help you build muscle in your hips, thighs and glutes.

To build up your biceps and triceps, begin by sitting on a bench or on a chair that does not have arms. A dining chair works well to perform curls while sitting down. Grasp a dumbbell in each hand and lift the dumbbell first with the right arm and then with the left arm. Repeat curls for your biceps for 3 sets of 10 repetitions each, and then switch to the triceps exercise. Work your triceps by grasping one dumbbell with both hands. Lift the dumbbell over your head and then lower it behind your head. Start with a weight that you can handle easily so that you do not drop it and injure yourself at home. Add weight to the dumbbells as your strength increases.

Push-ups on a stability ball are at the top of the list to build up chest and arm muscles. Face the floor with your palms down and place both legs on the ball. Stretch your body out, but keep your hands underneath your shoulders. Lower your upper body toward the floor as you breathe out, and push your body back up as your breathe in. Do at least 10 push-ups every other day.

Robin Reichert is a certified nutrition consultant, certified personal trainer and freelance writer. She has been involved in the health and fitness industry for over 10 years. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health from Clayton College. Robin's goal is to make every personal training session fun and effective for her clients. Her services include both in-person and online personal training at http://www.trainwithmeonlinetoday.com/ Lose up to 10 lbs with a 24-DAY WEIGHT LOSS CHALLENGE! Visit my website to get started today!

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Weight Training Programs Are The Best Way To Change Your Muscle Mass

There are two types of Weight Training Programs, the Off Season and Pre Contest. With each program comes two entirely different types of training. We will break down what you need to do in each program such as techniques, reps, sets, etc. and what kinds of nutrition you need to get the best results.

When we talk about weight training programs, we are talking about a lot more than just lifting weights. There is a system involved that professionals use to get the most out of every workout. This system include two different weight training programs.

The first program is called Off Season Weight Training Program. In this program, you will add muscle mass. That means having a caloric surplus while lifting very heavy weight to add muscle size and density.

The second program is called Pre Contest Weight Training Program. This program requires you to lower your calorie intake and include cardiovascular exercises along with your weight training. For this Pre Contest Program, your weight training will not be the same as the Off Season Program. The poundage of weights used will be less and the techniques will be different.

Off Season Weight Training Program

Off Season Diet Your diet should have plenty of...

...spaced evenly every 2 to 3 hours throughout the day.Protein is key in both weight training programs. The amino acids found in protein help rebuild the cells that have been broken down and split during the workout. Having a fast absorbing protein, like whey protein is great right after a workout. Other then post workouts, all you really need is a protein source found in natural foods. Some great choices should consist of...

eggsmilkfishchickenturkeysteak.

Carbohydrates give you the energy needed during the workout to pump out as many reps as you can with loads of energy. Complex carbohydrates should be consumed all throughout the day in moderation.

In this diet plan for Off Season Weight Training, you want your carbohydrates to be equal to or more than your protein intake. But, be careful you don't over consume your carbohydrates because unused carbohydrates will be stored as fat.

Speaking of fat, your fat intake should be low. Fat yields 9 calories for each gram. So beware of your fat intake. Also, do not consume any saturated fats or trans fats. This is true for both weight training programs. Instead, focus on unsaturated fats like monounsaturated fat and polyunsaturated fat.

Off Season Training Training for the Off Season Program requires you to go heavy on the poundage and low on the reps. It's all about breaking down the muscle and then rebuilding it with the food you eat afterwards.

The exercises you pick should be ones that target the entire muscle area instead of those that target specific areas. An example of this would be...

Flat barbell bench press targets the entire chest muscleDecline barbell bench press only target the lower part of the chest.

To build the most muscle mass possible, focus on exercises which favors entire muscle stimulation.

Off Season Techniques It is always wise in the beginning of both weight training programs to develop good form. This is why we recommend using a technique called negatives.

Negatives require you to slowly lower the weight, forcing you to use good form and work against gravity. The normal time it takes to lower a weight will usually be around 2 to 3 seconds. When performing negatives, your aim will be for a total lowering time of around 10 to 12 seconds. Once you have perfected this technique and developed good form on your exercises, you should switch to descending sets or another technique.

The one important thing to remember in both weight training programs is, always switch up your routine once your body becomes adapted to it.

Pre Contest Weight Training Program

Pre Contest Diet For the Pre Contest Program, the diet could be your best friend or your worst enemy. Most people think you need to drop your calories dramatically. But you don't. Once you learn that a calorie is not just a calorie and you find out different foods have a different hormonal response within your body, you will notice that it isn't the amount of calories but the quality of calories that you consume.

You still need to watch the amount of calories you consume. But 2000 calories consisting of cupcakes and cookies versus 2000 calories of fish and chicken will have a completely different effect on how those calories are stored in your body.

Pre Contest Training A big difference between the two weight training programs is that the Pre Contest Weight Training Program will have you more out of breath when the workout is over. By reducing the rest intervals between sets and adding aerobic exercises, you will be burning fat while still maintaining your muscle mass. The poundage of the weight will have to be less than your Off Season Program but, you still want to lift as heavy as you can.

Pre Contest Techniques For weight training, you want to use a circuit based workout. Compound movements that use more than one muscle group to complete the task is preferable for this circuit training. Jumping from one exercise to the next with little to no rest and engaging both the upper and lower body will maintain your muscle mass while shedding layer after layer of fat.

For your cardiovascular exercise, you do not want long distance cardio. Long distance cardiovascular exercise will sabotage both of your weight training programs. After an hour of this type of cardio, your body will start to break down muscle tissue to use as fuel.

When performing your cardiovascular exercise, you want the time to be around 20 to 40 minutes. A good cardiovascular technique for burning fat and maintaining muscle mass is called high intensity interval training. This technique is based on sprinting for as long as you can and then resting until you are able to repeat the same intensity for your next sprint. 20 minutes of this kind of cardio is great for getting ripped and lean.

Both of these weight training programs will be cycled for a certain length of time. This means you will not be on the Off Season Program for one week and then cycle on the Pre Contest Program the next.

Usually, when you've built up enough muscle mass during your Off Season Program which could take anywhere from 6 months to a year on average, you will then cycle to your Pre Contest Program and strip away stored fat you have gain during your Off Season. This is when you'll show off the new muscle you worked hard for. These weight training programs are just a simple starter for anyone who wants to build muscle mass and then get ripped.

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TRX Workout Routine - Benefits Of Suspension Training Exercises

Have you heard about the TRX workout routine?

In this article, we will discuss the benefits of using suspension training exercises to achieve your bodybuilding goals.

The way I found out about the TRX suspension trainer was at my local New York sports club. They were holding a group exercise class using the suspension straps. I was not able to participate in class because you had to sign up ahead of time. However, I stood there mesmerized as I watched personal trainer walk the class participants through the core exercises.

Later on when the class was over, I grabbed the personal trainer and asked if he would be so kind as to show me one particular exercise that seems very interesting to me. Well I never would have believed it but the few minutes that he spent show me what to do in that TRX workout routine had me convinced.

The very next day I went ahead and ordered the suspension trainer Pro edition.

The essence of the exercise program is that it utilizes bodyweight movements however; unlike traditional bodyweight exercises, this workout completely targets the core muscles and stabilizers.

It is no wonder that so many men and women have purchased suspension straps systems for their at home workouts.

In case you are not familiar with suspension training, as mentioned earlier, it utilizes the weight of your body as its only source of "resistance." However, because your body is "suspended" it forces your core and stabilizer muscles to work even harder than any free weight, or bodyweight exercise ever could.

The only thing that could come close to this type of exercise movement would be working out on a stabilizer ball, using a cable machine, or utilizing resistance bands.

The company that promotes the suspension training system Is called "Fitness Anywhere."

Because of their successful marketing and the fact that the product works many physical therapists, martial artists, golf professionals, and personal trainers are using and promoting the TRX workout routine.

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