– Contributed by – Craig Ballantyne, a certified Strength & Conditioning specialist and writer for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers and Oxygen magazines. Craig is also a Certified Trainer at Turbulence Training.
Let me solve your workout problem. I know that you are:
1) Eating well
2) Exercising regularly
3) TICKED OFF that you aren’t making progress.
Here are the 3 mistakes commonly made by our readers:
1) Your perception of your nutrition “success” doesn’t match the reality of what, when, and how often you are eating. To learn the rules of fat loss, you need to read Dr. Chris Mohr’s Fat Loss Nutrition Guidelines.
2) There is no variety in your training.
3) You need to up the intensity of your training.
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.
That is why I insist on changing your workouts every 4 weeks as you do in the TT workouts.
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.
With variety in your training, you will continue to apply “turbulence” to the muscle, and make your body use lots of energy (i.e. calories and fat) during the recovery period to repair the muscle and replenish the energy used. That will “jack up” your metabolism.
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 is why you need to raise the intensity of the workout as well.
Slow, boring cardio doesn’t jack up the metabolism like intervals.
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.
So if you’ve been doing a machine circuit, then stop, and give this sample free weight Turbulence Training workout a try. Warmup with a bodyweight circuit. 8 reps per exercise, go through it twice.
Sample bodyweight circuit:
- Bodyweight squat
- An easy pushup
- A bodyweight row if possible, if not, do stick-ups
Then do 20 minutes of total body strength training done in supersets, as such:
Do each exercise with a weight that allows only 8 reps. Do not rest between the squat and press. Rest 1 minute after the press. Repeat the superset 2 more times.
Same as above.
On to intervals:
- 5 minute warmup
- 6 intervals of 60 seconds at a “harder than normal cardio pace” with 60-90 seconds recovery (at the easiest pace possible).
- 5 minute cooldown
- Stretch tight muscles only
We don’t do slow cardio. It does nothing for the trainee who is short on time and of course, always train safe and don’t do anything you’re not comfortable doing. But if you are fit and healthy, you can increase the intensity, change the variables, and burst through your fat loss plateaus.
To get more info about the Turbulence Training technique click here!