You're Not A Beginner

… but you're not at an advanced fitness level either. So how do you figure out which program is perfect for you?

Meet 5 foot, 8 inches tall Robert; a stressed out, fifty year old lawyer who had ballooned to a whopping 310 lbs. after years of neglecting his health and diet. But it's not what you might think – Robert hadn't stopped exercising completely.

In fact, according to him he was living a 'semi-active' lifestyle, and it was his arthritis and overly tight muscles that were mostly to blame for his less than stellar exercise commitment.

And so it was pretty clear from Robert's current state that he wasn't going to jump right into one of the more advanced Turbulence Training programs, but he wasn't going to start from scratch either.

Robert needed a resistance program that was not only going to get rid of the fat he'd gained over the years, but do so in a way that wasn't going to aggravate his sore knees and tight muscles.

Now maybe you're not suffering from aching joints or tight muscles like our friend, Robert, but if you haven't worked out in a while, then the best workout program to begin your body transformation is the Turbulence Training Intermediate Level Workout Program.

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By combining dumbbell exercises and bodyweight exercises into strategically designed supersets, TT Intermediate will quickly help you build lean muscle, burn body fat, and boost your metabolism without jeopardizing your health.

And unlike a lot of other workout programs out there, TT Intermediate workouts are fun and fast. Remember, Robert was a busy lawyer, so he didn't have 90 minutes a day to work out and do boring, useless cardio each week.

Fortunately, with these Intermediate level workouts you'll not only maximize the little amount of time you actually do spend working out, but you'll love the variety of the exercises, too!

By combining resistance training with short burst interval training exercise, Turbulence Training creates a perfect storm for extreme fat loss.

Yes, despite his aching knees and obese frame, Robert was able to achieve incredible strength gains and significant weight loss in just 45 minutes a day, three times a week on this program.

So if you can spare enough time for three short workouts each week, then you can dramatically transform your body, starting today.

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Burn Fat Fast with the Original Turbulence Training Workout

You know those people who always talk about their workouts, and yet when you go to the gym with them they actually look out of shape?  Well, a similar scenario happened with Mike – a former client of mine and a self-proclaimed "gym buff"…  

… When Mike, who was semi-active at the time, learned of my 3-day a week training program, he enthusiastically jumped on board. And unsurprisingly, it took him just one short intense workout before he realized the raw power of Turbulence Training.

While over the course of the program Mike and I disagreed on the length of recovery time between sets, there was certainly no arguing his results – in only 4 short weeks Mike had lost 10 pounds while gaining a TON of lean muscle mass.

Since Mike's life-changing day many years ago, thousands of others have joined him in realizing the transformative power of total body, fast and effective workouts like the one found in the Turbulence Training Original workout program.

So what do YOU need to realize your own powerful transformation?

1)    You'll need to ditch slow, boring cardio.

That's because it's useless for fat loss and causes overuse injury.  Bottom line, your time can be used much more efficiently to achieve the body you desire.

2)    You'll need to free up three, 45-minute slots a week.

Why so little time? Well, nowadays we're too busy for 90-minute, six day-a-week workout programs. And by combining my short burst interval workouts with strategically designed supersets of dumbbell and bodyweight exercises, you'll maximize your results in minimum time.

Just think of all the free time you'll now have to spend with friends and family, or even just enjoying some of your hobbies!

The fusion of TT Original's two intense, total body workouts with advanced interval training sessions has proven to work time and time again. And with the Turbulence Training 60-day, no questions asked money back guarantee, why not find out how you too can quickly transform your body from its current out-of-shape physique like Mikes, into a strong, lean and sexy work of art.

 

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Arms That Are The Envy Of The Party

Imagine yourself preparing for a night out on the town. Being a warm summer's eve and all, you confidently put on the sleeveless top that's been collecting dust in the back of your closet. You head out and soon find yourself the object of a lot of attention - and the flattering kind too, I might add…

… In fact, the number of people commenting how impressive you look initially surprises you. That is until you remember the sleeveless outfit you're wearing beautifully shows off your sexy, sculpted arms – just one of the transformations your body has undergone since using your new exercise program.

Sounds pretty good, maybe even too good to be true, right?

Well it isn't. In fact, it's one of my favorite success stories and is the real life experience of one of my former clients Ally.

Ally came to me as an avid runner and cardio fanatic, and, as to be expected, she wasn't getting the results she wanted.  Worse, she was suffering from compounding aches and pains.  But after only a few short weeks on the Turbulence Training 2K3 program, Ally was no longer a fan of those boring and excessive cardio workouts.

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It did, however, take a bit of time getting used to…

… That's because Ally was so comfortable with the slow pace of her long cardio sessions, that suddenly switching to the high intensity TT 2K3 program took some getting used to.  But once she got it down, did she ever run with it!

The strength building techniques used in the program made Ally a much better uphill runner (a great interval exercise for fat loss).  And by the time Ally left me she was pressing 35 pound dumbbells!

Ally was lean, sexy, and had never felt better – she was a true success story. And you can be too!

With the 2K3 program you no longer have to suffer through those boring, time consuming cardio workouts just to get the results you want.  With just three 45-minute workouts a week, you'll efficiently combine bodyweight and dumbbell exercises with advanced interval training workouts to burn fat and build a lean, sculpted physique. 

But these workouts aren't easy…

… They're intense and brutally effective, giving you maximum results in minimum time. 

So if you want arms that are the envy of everyone  along with a beautifully shaped physique to match, then look no further than the 3-day a week workout program, Turbulence Training 2K3.

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One Of The Most Intense Turbulence Training Workout Ever…

From weddings, to reunions to beach vacations, it seems there is always something to look good for. The trouble, however, is finding the one workout program to plough through that stubborn fat loss plateau and into the sculpted look you're after.

The key to cutting away fat and shaping your best body possible is through hard work and variation. Nothing in life is free, and it's rarely easy.

But, if you're willing to put in the time and do what it takes to shed those last few pounds of fat, then you need a workout program that is going to seriously challenge every square inch of your body.

No pain, no gain, right?  

Now here's the simple truth, if you want to get the most out of your workouts, then you need to be doing the right exercises, and targeting the right areas with the right intensity.

It doesn't get any easier than that. 

The trouble is we often waste our time doing the wrong exercises, which just delays us from ever achieving that beautifully sculpted physique we long for.

And that's why TT Hardcore is the perfect guide – it's one of the most advanced programs I've ever put together.

So if you're a beginner, a teenager, someone who refuses to train legs, or if you take more than a week off from working out, this program is NOT for you.

These workouts are intense, brutally tough, and like I said, ONLY for the advanced fitness enthusiast.

That's because I've taken the most challenging exercises from my other TT workouts and combined them with some of my favourite killer abs exercises to help take your workouts and your results to the next level.

Simply put, the 4-day Turbulence Training Hardcore Fat Loss program is one of the best workout programs for getting advanced results.

You'll probably curse my name while doing these workouts, but by the end of the program you'll have an amazing body and feel better than ever, guaranteed!

 

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Can You Gain Muscle & Lost Fat At The Same Time?

 The dilemma of burning fat and gaining muscle at the same time has always been a question that has debated. Some so called, health fitness "gurus" will say that the two goals can be done simultaneously together whilst some of the top trainers will say "hell no!".

So, what is the correct answer? And who's fooling you into wasting your time and money?
 

Well to answer that, let's look at a little bit of science. Don't worry it's all easy to understand stuff:
 

Fat Burning Education

Look, your body needs energy to run, and it uses a certain number of calories to do so. When you consume fewer calories than what your body needs and uses, the body is forced to get those extra calories from somewhere. So, it gets it from your internal stores i.e. from your stored fat. This is why, if you eat less than what you use, you will burn more fat!

BUT, there is a negative, it also burns calories from your carbohydrate and protein stores, which leads to muscle breakdown! This is not so good!

In addition to that, the lower the carbohydrates levels in your blood, the more fat that is burnt. So that's why you get those low carbohydrate diets being thrown around everywhere! However this is not so great for muscle gain again, because the less carbohydrates in your blood, the more muscle loss!

So we've looked at diet, but what about exercise?

Well for fat loss, you are required to do a lot more cardio, which burns the more fat during exercise. In fact, by doing it on an empty stomach early in the morning, you will burn the most fat! Again unfortunately, this leads to muscle loss though!
However at least, both muscle gain and fat loss agree that by doing weight lifting, with heavy weights and aiming for 6-12 reps, you can achieve fat burning but also muscle gain too.
 

Super Muscle Growth Science...

 Well unlike fat burning, to make sure you do not burn off any muscle, you want to make sure that you eat more calories than you use. This way your body doesn't have to go into its internal stores, which would burn muscle!

 In addition to all that, you are looking for a diet which contains a higher level of carbohydrates, protein and fat compared to what you would have for fat loss..

 - More carbohydrates means less muscle breakdown
- More protein, means more muscle growth
- More fat, leads to hormones being secreted which boost your muscle growth
But again this type of diet makes it hard to burn fat!

 Finally, in terms of exercise, weight-lifting helps prepare your muscles, so they are ready for the incoming nutrients to be built back bigger. But you want to avoid cardio, as much as possible, because it leads to muscle loss!

 So Here's The Question Again...Can You Gain Muscle And Lose Fat At The Same Time?

Well, science says there is a MASSIVE contradiction in the diet for someone who is trying to burn fat and gain muscle!

Looking at exercise, both agree on weightlifting…BUT where cardio is important to fat loss, it is important to avoid it for muscle gain!

So UNFORTUNATELY, achieving fat loss and muscle gain at the same time, is virtually impossible, UNLESS, you somehow have some of the best genetics in the world!

Those "Gurus" only tell you that it's possible, because they know that's what you want to hear, and it means you're more likely to buy their product! I'm NOT here to please some fantasy you have, I'm here to help you get actual results!

So What Is The Solution?

Separate your goals-Use bulking and cutting phases.
 

The Bulking Phase is all about packing on muscle and nothing else. The cutting phase is all about fat burn! What you do is build you muscle up first, using the bulking phase, then use the cutting phase AFTER to burn that fat away and show off your shredded physique.

 

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Bodybuilding Program For Beginners

So, you have decided to finally build that body you can be proud of. You want those v-shaped back muscles, big biceps and chiseled six-pack abs that will get girls drooling over your body! I know how it feels...

Not so quick though. Building muscles is not an overnight process- it takes time, patience, focus and dedication. If you think you have these qualities, then good news for you as your muscle gain for the next 6 to 12 months will be at its most "dramatic" phase.

Excited? You should be, BUT what is the best bodybuilding program for beginners like yourself? Well let's look at the main areas you should consider, when first starting out..

Your Workout Training Routine...What Should It Be?

If you got your workout routine from the back of cereal box, do you really think it work? You need to get a solid bodybuilding program, that works!

To give you an idea, a good base beginner program should include the following:

- Train 3 times a week (e.g. Monday, Thursday, Saturday)
- Around 4-5 compound exercises per workout (compound exercises work multiple muscles at the same time which provides a good overall body workout). This workout should not last any longer than an hour!
- 3-4 sets per exercise
- 6-12 reps per set with the heaviest weight possible. And train till you tire out in each set!
- 2 minutes rest between sets, no more or no less. Time this to make sure you do this.

You also have to learn some basic exercise techniques, so you can properly execute them. I have no idea why other beginners just start exercising in a gym using trial and error techniques! In fact many go out and just copy what other beginners are doing in the same gym as them! Do you really think that's going to give you massive muscle growth?! NO it's not! technique is vital for your results!

So in a nutshell, when it comes to your training, you need a solid program and routine plus work on your exercise technique for maximum muscle gain!

What Should Your Nutritional Diet Be For Maximum Muscle Growth?

Nutrition is around 60% of your results, so is damn important. You cannot survive on donuts and coffee and expect to bulk and build muscle. Here are some good basics:

- Eat 5-6 Meals A Day every 2-3 hours
- Count your calories, as without it, you are destined to fail! You want to eat BIG for muscle growth, and LESS for fat shredding.
- Ensure you get some solid pre-and-post workout nutrition in! For muscle growth, good to eat some fruit and drink a whey protein shake, just before and after your workout!
- Use a ratio of 45% Carbohydrates, 30% Protein and 25% Fat. Here you should look to eat more complex carbohydrates (slow-digesting carbohydrates like wholemeal pasta, rice and bread), lean proteins (like grilled skinless chicken breast or turkey breast) and unsaturated fats (such as olives, avocados).

This is a great starting point, whatever your goal.

 You Need To Get Some Solid Rest Too...

 Rest is more essential than many think. This may shock you, but your muscles do not grow while you are training. They grow when you are at rest. Muscles need time to recuperate for them to grow.

 As they rest, the body repairs the damage done to the muscles and builds them up bigger to compensate for the extra work and stress.

 So, make sure you take at LEAST 48 hours to rest, in between workouts! This not only reduces injury but boosts your growth!

 There We Have It...

 It's time for you to take action and start building the body of your dreams..

 

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Constructing A Weight-Training Schedule That Works

If you are one of those guys who go to the gym only on the weekends, then there's not much chance of you building up solid muscle bulk compared to those who go on a regular schedule. So it's key that you take your gym trips seriously and develop a good weekly routine.

 To do this, you should have the time to work out for 3-5 days a week, working out an hour each time. But how do you organize your training schedule?

Well, there are two types of routine you can do; A Full Body Routine or A Split Body Routine. Let's look at the differences.

So What Is A Full Body Routine?

 A full body routine involves 3 workouts per week, where each workout, you train ALL your LARGE muscle groups.

When I say large muscle groups, I mean your upper legs (glutes hamstrings, quads), back, chest and shoulders. So each workout will include at least one back exercise, one chest exercise, one shoulder's exercise and one legs exercise (e.g. Lat Pull Down, Bench Press, Shoulder Press and Squats).

 This means each muscle will get around 1 exercise per workout.

 So What Is A Split Body Routine?

 A split body routine on the other hand, splits your large muscle groups over a number of sessions, ranging from 2 to 5 sessions. So for example you may have one day where you work your chest, one day for shoulders, one day for back and one day for legs. Using split routines, each muscle group is likely to get more than 1 exercise per workout.

 There are different types of split routines I recommend you do, and yes, you guessed it, I'm going to show you them.

2 Session Body-Split Routine

 This involves getting a full body workout from two sessions. In other words you split your large muscle groups over 2 workouts (e.g. session 1- Chest And Shoulders, Session 2- Back And Legs).

 With 4 workouts a week you can cover your body twice doing this, and in each session you can even add 1 exercise working the smaller muscle groups, like biceps, triceps, abs, forearms and calves. You should choose the one you feel requires the most work.

 4 Session Body-Split Routine

 Here you get a full body workout from 4 sessions.

 In a nutshell you work a different large muscle group, each workout. You can also add one small muscle group per workout, so you can complete 3-4 exercises on a large muscle group and 1-2 exercises a on small muscle group per session. (e.g. session 1- chest and biceps, session 2- back and triceps, session 3- legs and calves, session 4-shoulders and abs)

 So How Do You Choose Which One Is Suited To You?

 Well it all depends on your experience. As a beginner you should start off with a full body routine. This allows your body enough time to recover AND it makes sure you do not overtrain your muscles.

 As you get more advanced and become intermediate, you can move from a full body routine to a split body routine, where It is best to start with a 2 session split. Again this is more intense, and provides a better workout than a full body routine, BUT this is only beneficial if your body can take it. So only do this if you are NOT a beginner.

 Finally to increase intensity as you become advanced, you can move into the 4 session split body routine. This will provide your muscles the best workout and best growth. But please do not jump the gun, only do this when you are strong enough to, otherwise you will fail!

So There You Have It

 You now know what your weekly routine should look like.

 

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