It's summer, which means time by the pool, the beach, or a lake . . . any place with cool water. If you want to feel comfortable taking your shirt off in front of other people, it's also time to get a little more lean and fit. Besides, good fitness is the gift that keeps giving - better immune system, longer life, better sex life, and a whole lot more.
From Craig Ballantyne, at his Turbulence Training site, offers this excellent rejection of cardio and offers an excellent DB circuit that will make your heart pound and build strength and muscle.
BY CBATHLETICS ON MAY 31, 2013
I think this headline from the Wall Street Journal says it all…
Cardio is over-rated.
And not only is too much of it probably dangerous for your heart, but cardio really doesn’t work for fat loss. Plus, it takes up too much time.
So what’s better?
Many forms of interval and metabolic training. The June 2013 issue of Men’s Health magazine reported that doing just three sessions of intervals was as good for increasing cardiovascular fitness as doing five long, boring cardio workouts.
But what if you find interval training boring?
Well, never fear, because Turbulence Training is here to save the day!
Try this three exercise circuit from Kate Vidulich, Certified Turbulence Trainer. It’ll help you get lean AND healthy. Check our her guest article…
STOP doing these workouts (do this instead)
By Kate Vidulich, CTT, New York City’s top metabolic personal trainer for advanced fat loss results Scientific research has exposed the dangers of excessive cardio, again.
In 2012, research published in the British journal “Heart” stated:
Running 20-25 miles or more per week eliminates the benefit of the exercise as you grow older and causes excessive wear and tear on the heart.Wow. Could it be any more obvious?
In fact, even Dr Kenneth Cooper agrees. The father of ‘aerobics’ has said, “If you are running more than 15 miles a week, you are doing it for some reason other than health.”
Please stop doing this immediately for your safety.
The truth about cardio is this:
1. You can get more effective fat burning workout in less timeBut listen, with the right exercises, you can do amazing fat burning workouts to boost your metabolism while protecting your heart.
2. Spending less time exercising means less wear and tear on your heart, joints and muscles
3. You can free up a TON of time, at least 200-250 minutes/week (if you’re running a 10 minute mile), and do more important things
Fat Loss Accelerators are the perfect metabolic conditioning complexes to add to your program and replace harmful cardio or even traditional interval training.
All you need is a pair of dumbbells.
Choose a weight you can lift overhead for 10-12 reps. I recommend 20-25lb dumbbells for fit guys and 10-15lb for fit women. Start conservatively. You can always go heavier in the next set.
Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises.
At the end of the circuit, rest for 90 seconds. Repeat for 4-5 rounds:
A) DB Thruster x 8Here are some tips when doing DB thrusters:
B) DB Bent over rows x 8
C) DB Alternating reverse lunges x 8
(i) Hold the dumbbells in front of your shoulders, with elbows bent.And a quick note on DB bent over rows: Keep your torso parallel to the floor and abdominal muscles engaged. Think to hinge at your hips, tuck your elbows in when you row and never EVER let your back round. If you get fatigued and your form gets sloppy, take a timeout. Always stay safe!
(ii) Take 2 seconds to lower your hips until your thighs are parallel to the floor.
(iii) Push back up, press the dumbbells overhead until your arms are straight.
(iv) Lower the dumbbells shoulder height as you immediately descend into the squat for the next rep.
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Get more of Kate’s metabolic conditioning workouts here
Kate will be speaking at our 3rd Turbulence Training Summit in San Diego later this month (it’s SOLD OUT, sorry!).
If you can’t train with her in NYC or San Diego, don’t worry. Just go to her web page at the below link and find out more about her Fat Loss
Accelerators. These workouts are TT-approved and she’s one of our top up-and-coming Certified Turbulence Trainers!
Use Kate’s Fat Loss Accelerators to replace intervals and cardio
Kick cardio to the curb for faster results,
Craig Ballantyne, CTT
Certified Turbulence Trainer