The truth is that sometimes you just won’t have the equipment, space, or strength to do some exercises in Turbulence Training.

Fortunately, there’s GREAT news about that, which I realized last week while writing up a new exercise column for Men’s Health magazine.

And the GREAT news is this:

Almost every single TT exercise can be substituted by an equally amazing exercise from my repertoire.

So let’s go through a huge list of exercise substitutions. This will be perfect for you to print out and keep with your TT program or in your workout area.

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training
http://www.turbulencetraining.com

Exercise Substitutions

1) To replace Squats, you can do:

• 1-leg hip extensions

• Step-ups

• Deep Step-ups

• Split squats

• Reverse lunges

• Forward lunges

• Bulgarian split squats (with back foot elevated on a bench)

• Reaching lunges

• 1-leg deadlifts

• 1-leg squats (use bands or straps for assistance if necessary)

• 1-leg squats standing on a bench

By the way, if you are using dumbbells for squats or lunges and you find that the weights are too heavy to hold, you can switch to a barbell if you have access to it.The only reason you don’t see barbell exercises in the TT programs are because most TT readers exercise at home with dumbbells.

2) To replace Deadlifts:

The only “direct replacement” is dumbbell squats.

Otherwise, just replace deadlifts with a superset pairing of any lower body exercise paired with a row.

For example:

• Barbell lunge supersetted with a DB row

• Stability Ball Leg Curl supersetted with Inverted Row

3) If you have sore knees and need to replace lunges:

First, see a doctor and have them diagnose the problem. Second, see a therapist and have them treat the issue. Third, see a trainer and have them assess where you need to work on flexibility and how you can include some “knee-friendly” exercises in your workout program.

These exercises include:

• Lying Hip Extensions (also known as Lying Hip Bridges)

• 1-leg Hip Extensions

• Lying Hip Extensions with your feet on the ball

• Stability Ball Leg Curls

4) To replace Bench Presses or Dumbbell Chest Presses (of any kind), you can do one of these:

• Pushups

• Close-grip pushups

• Decline pushup

• Elevated pushups

• Off-set pushups

• Pushups with your feet on the ball

• Pushups with your hands on the ball

• Pushups with your feet on the ball and hands on the bench

• Suspended strap pushups

• Spiderman pushups

• Spiderman climb pushups

• Pike pushups

• Dips

• Decline close-grip spiderman pushups

By the way, if you have dumbbells but no bench, you can replace flat dumbbell bench presses by lying on the floor. And you can replace incline dumbbell presses with standing 1-arm dumbbell shoulder presses.

5) To replace any kind of row, here are alternatives:

• Dumbbell rows

• Dumbbell rows with elbows out

• Dumbbell chest supported rows

• Barbell rows

• Inverted rows

• Underhand grip rows

• Seated cable rows

• Renegade Rows (with flat dumbbells or kettlebells)

• Dumbbell rear deltoid raises

• Rows with TRX or blast straps

• Chin-ups (these are done with an underhand grip)

• Eccentric chin-ups

• Sternum chin-ups

• V-grip chin-ups

• Pull-ups (these are done with an overhand grip)

• Eccentric pull-ups

• Sternum pull-ups

And in place of pull-ups or chin-ups, you can do:

• Dumbbell rows

• Dumbbell pullovers

• Underhand grip pulldowns (kneeling) – replaces chin-ups

• Overhand grip pulldowns (kneeling) – replace pull-ups

• Assisted chinups/pull-ups using machine

If you have absolutely no equipment (i.e. no dumbbells, no barbell, no cables, no straps, and no bar) then unfortunately there is no way to train your upper back. The best you can do is to add a lot of prisoner squats, prisoner lunges, stick-ups, and WYT’s to your bodyweight program.

6) To replace dips, you can do:

• Any version of close-grip pushups

• Dumbbell floor presses

• Dumbbell close-grip presses

• Close-grip bench press

7) To replace dumbbell split squats, you can do:

• 1-leg lying hip extensions

• Bulgarian split squats (use higher reps or the 1 & 1/4 rep method)

• Split squats with your front foot elevated 4-6 inches

• 1-leg deadlifts

• 1-leg squats (holding straps or cables for assistance)

• 1-leg squats standing on the bench

• Step-ups

• Deep step-ups

• Reaching lunges

(NOTE: For many exercises, including pushing and pulling too, you can play around with the 1&1/2 rep style – lowering to the bottom position, coming halfway back up, and then lowering again, and then coming all the way back up.)

Please tell your friends about this list or print them a copy.

To your success,

Craig Ballantyne, CSCS, MS

http://www.turbulencetraining.com

Related posts:

1. The Physics Of Weight Training – Part 1, Gravity
2. How To Build A Ripped,Rock-Solid Chest
3. Instantly Increase Your Strength On Every Back Exercise

First of all, congratulations… you’re normal!

But who wants to be “normal” anyway?

You don’t want to look like a “normal” guy -  you want to look special. If you have ever wanted an awe-inspiring one-of-a-kind body, well that’s normal too.

That’s why Maximize Your Muscle by Vince Delmonte was created, for those who don’t want to be normal.

This is for those who are serious about building muscle – not those who kid themselves by thinking that just lifting weights once in a while will make their muscles grow like magic. What it all comes down to is finding a way to maximize your muscle -  but you won’t achieve this by visiting the gym every so often.

You only have to see the incredible bodies some guys have got from following this course to realise just about anyone can do it.

To be honest, Maximize Your Muscle is not for everybody but if you think you have the dedication and mindset to really build that special body you’ve always wanted then it might be what you’ve been looking for.

In it you will find advanced muscle building routines that push you past your genetics limitations and discover the 12 anabolic targets you must hit for that perfect physique.

If you want the kind of body you’ve always dreamed about then what’s stopping you?

Go here if you want to stop being normal…but only if you are serious.

Maximize Your Muscle Website

Related posts:

1. How to Avoid Over-training to Maximize Muscle Growth

The brand new Truth About Abs Online Video VIP Access Area is now available for a 70% discount between now and Saturday March 13, 2010 at 11:59 pm Central time.

Seeing exercises in a manual is great, but having a Virtual Personal Trainer show you step-by-step EXACTLY how to do each exercise is priceless! One of the MOST important aspects of your success will be making sure that you do every exercise with correct form.

Seeing exercise programs listed in a manual might sometimes leave you confused. Not any more!

In this Video VIP Access area, we’ll even take you through some of the example workout routines to show you how the sequences and combinations work.

Inside the Truth About Abs Online Video VIP Access Area:

Truth About Abs VIP Videos

Reduce your risk of injury by having one of the top Personal Trainers (and Physical Therapist) in the industry take you through perfect form on each exercise.

But now you get a 70% additional discount between now and Saturday March 13, 2010 at 11:59 pm… You get this entire Truth About Abs Online Video VIP Access Area for only a $29.95 ONE-TIME FEE!

Plus, you get LIFETIME ACCESS to the exercise database and all other features of this Video VIP Access Area!

Truth About Abs VIP Videos

Related posts:

1. Vince Delmonte Six Pack Quest Videos
2. Vince Delmonte Muscle Building Videos

Natural bodybuilder, Sean Nalewanyj, gives you all you need to know about gaining muscle mass quickly in his top-rated muscle building workouts system, Muscle Gain Truth.

There aren’t many muscle building workouts that I can totally recommend and the Muscle Gain Truth No-Fail System is definitely up there with the best, if not the best for gaining muscle mass quickly.

To be honest, there is a lot of lightweight stuff about how to gain lean muscle and no end of miracle supplements that promise you muscle and weight gain without having to bust a gut in the gym. Don’t fall for the hype because most supplements are simply not worth the price and won’t help you gain the muscle that they promise.

It’s a bit of a nightmare trying to find honest and trustworthy sources of information about the best muscle building workouts. If you want to gain lean muscle the natural way, there’s a lot of misinformation out there.

About Sean Nalewanyj

However, there is one person who will tell you the truth about building muscle and that is Sean Nalewanyj.

Sean is a lifetime natural bodybuilder and fitness author, and quite some time ago he gave me the opportunity to check out his program and see what I thought of it. I expected it to be like so many other muscle-building courses, just an ebook full of workout routines but I was dead wrong.

In fact, after fully reviewing his Muscle Gain Truth No-Fail System, all I can say is this is probably the most complete muscle-building program I’ve ever seen… and I have seen a lot, both good and bad. His program has been a top-seller for several years, and I am not surprised after seeing what’s in it.

For anyone wanting to gain lean muscle mass, burn off stubborn body fat and increase their strength this has the lot, no kidding.

The Truth About Building Muscle eBook

For starters, we’re not just talking about a shallow ebook here. We’re talking about a full-blown, jam-packed muscle-building success package. I reckon you are getting at least 5 times the tools and information that other muscle building programs offer.

It starts with the best selling e-book, “The Truth About Building Muscle”.

This is a well-organized, expertly written 266-page e-book in which you will find all you need to know about muscle growth. You’re going to discover everything about training, nutrition, supplementation, and recovery.

You can easily navigate through the book’s 9 detailed chapters, which are written in a style that anyone can understand and follow. You can read the book on your PC, or even better print it off so you can read wherever you’d like.

26-Week Workout Plan

As well as the main e-book, Sean gives you a 26-Week Workout Plan and Printable Logbook, together with a Full Video Exercise Database to show you how to perform all of the exercises in the most effective and risk-free manner.

This maps out the whole muscle building process so all you have to do is follow.

Ready Made Meal Plans

NINE 12-Week Muscle-Building Meal Plans complete with full grocery lists and meal preparation instructions.

No more wondering what you should eat or when to eat it, as Sean has all your musclebuilding meal plans mapped out for you. These will save you a lot of frustration working out your muscle building nutrition requirements.

Muscle Building Videos

SIX Online Video Lessons where Sean shows you his tips and tricks for training each individual muscle group. You also get the Muscle Gain Truth Progress Tracking Software to help you record the progress of all your muscle-building efforts.

You also get access to the “My Personal Trainer” database, which gives you 24-hour online coaching.

And last but not least…

SIX more Free Bonus Items, including a hardcore training video of Sean himself performing his workouts in the gym. If you want to find out more about these bonuses check out Sean’s Website because you really don’t want to miss them.

After checking out all the parts of The Muscle Gain Truth No-Fail System, I can honestly say that this is the most in-depth, high quality and effective mass gaining program out there today. No other muscle-building program that I’ve reviewed has even come close.

Thousands of normal, everyday people of all ages, shapes and sizes have been following Sean’s program with incredible success, as proven by the many unsolicited testimonials on his website. There is something here for everyone, from beginner to advanced.

In fact, you will find some very dramatic before and after pictures on his website. These people are living proof of the incredible results that can be achieved in such a short time following his principles.

Bottom line… Sean’s program REALLY works!

What I like about Sean is his sincerity in wanting to help you reach your goals. He’s not in it for the short haul, taking your money and leaving you disappointed. He really wants to help you succeed and it’s obvious that he’s put his heart and soul into this product.

Not only that, Sean doesn’t charge a stupid price for all this incredible information.To be honest, I was surprised at just how affordable it is. For the solid, practical and in-depth muscle-building knowledge that you’ll gain from this program, it’s a great investment.

Final Verdict:

The Muscle Gain Truth No-Fail System gets my highest recommendation for anyone looking for a complete muscle-building program that will give you maximum results in the shortest time span possible.

In fact, Sean is so confident with the results you will get from his system that he will let you access the entire program FREE for a full 21 days. This way you can try the entire program out risk-free for yourself before deciding if it’s right for you.

If you’re truly serious about building a ripped, muscular body, The Muscle Gain Truth No-Fail System will get you to your goals in the shortest time possible.

www.MuscleGainTruth.com

By Sean Nalewany

What You Get: The Complete Muscle Gain Truth No-Fail System

The Truth About Building Muscle 266-Page E-Book + 6 No-Fail Support Modules + 6 Free Bonus Items

No-Fail Support Modules:

1) 26-Week Workout Plan & Printable Logbook
2) Full Video Exercise Database
3) 12-Week Mass-Building Meal Plans
4) Online Video Lesson Series
5) 3-Month MGT Progress Tracker 6000 Membership
6) My Personal Trainer Software

Free Bonus Items:

Check out Sean’s Website for more information on these 6 additional free bonus items.

Delivery: Instant download from website
Money Back Guarantee: 100% Unconditional 8-Week Guarantee

Trial Offer: Test-drive the entire system free for 21 days before paying for it.

One final note…

If you can’t afford to invest in a muscle-building program just yet, you can still sign up for Sean’s free 8-part email course, “Simple Steps to Massive Muscle Gains”. You can also read Sean’s inspiring story of how he went from an awkward, underweight, 125-pounds “loser”, to a renowned bodybuilding and fitness expert in just a matter of months

Click Here To Visit Sean’s Website

Related posts:

1. 4 Fatal Muscle-Building Myths Revealed

By fitness and nutrition author Jon Benson.

It was the weirdest thing …

I mean, I’ve been around you know? I’ve had just about every body and fatloss experience you can think of… the good, the bad, the ugly…

… and now the really bizarre.

Here’s the story…

I took off on an 8-day cruise to the Caribbean. This was a “business” cruise (yeah, right)… and I knew there was no way to eat the way I prefer to eat. At least not ideally. After that I had to speak in Tampa Florida at a fitness summit, then off to Las Vegas for yet another summit meeting.

All-in-all I was gone for almost three weeks.

First thing that I knew had to go was my “ideal” dietplan.

That’s my “Extreme” Plan on the Every Other Day Dietplan…

Every Other Day Dietplan

There are three plans in EODD:  The Primer Plan, which is literally “every other day”. You get to eat your favorite foods within reason every other day or so on this Plan. It’s perfect for folks who ‘hate’ dieting because, let’s face it, anyone can diet-for a day, right? Right.

Then there’s the Lifestyle Plans. These are two days of “burn eating” followed by a day of eating favorite foods. Most people use this because it too is so simple to use.

Then for we athletes and fitness pros there’s the Extreme Plan. This is for ultimate bodyfat loss and muscle-shaping. I love this plan.

But hey… it’s a vacation. And so I decided to eat on the Primer Plan… remember, that’s every other day. So every other day on the cruise I had a small dessert (sometimes two), pizza, or pasta… whatever I wanted within reason. The days before I did perfectly, substituting my morning shake for egg white omelets with a bit of cheese and a lot of veggies. Yum!

Within three days I had LOST more than 4 lbs… or about 2 kg. Pure fat… well, a bit of water I suppose, but mostly that stubborn bodyfat around my middle that’s the last to go.

What the heck was going on?

Wait… the story gets better…

I move on to Tampa, and then Vegas, and now I’m 11 lbs (about 5 kg) down. My jeans ALL require a belt, only this time it’s not a fashion statement.

Frankly, I’m as surprised as you may be.

But I figured out why this happened. And I want to share it with you so you can use EODD (or another plan if you want… but mine is the best… : ) when you go on vacation or take a break.

Here’s why I dropped the last bit of my bodyfat:

First, I was on a VERY large cruise ship. I knew my weight training would not be as intense (the weights were not that heavy) but I also knew I could just make it work… train a bit more and go for the “pump”… just a good, quick workout. I ended up training 5 days on the cruise without a problem (and only ONE day of cardio for 20 minutes… you see, you do NOT need cardio to dump bodyfat!)

But the difference was in the WALKING. The ship was the largest ever built… the size of 2.5 football fields. And I walked everywhere… on the islands, on the boat, even to every meal. Just walking burned off FAR more calories than my normal lifestyle, which like most of you has a lot of sitting down to it. ; )

Walking… my favorite “Cardio” to this very day.

———————————————————————-|

My Supplement Tricks

———————————————————————-|

Second, I took extra potassium, along with all of my Radical Fatloss Blueprint Supplements. I carried them all on board.

You can read more about the supplements I take for “radical” fatloss here:

www.radicalfatlossblueprint.com

The two that really did the trick for me was the Aqualize (also known as Acquacil), only 1-2 a day, along with the amino acids.

Finally, I realized that I need MORE food than I’m eating now in order to increase my metabolic rate. Just a bit… about 400 calories a day more than I have been eating. Doing just that rebooted my metabolic rate and presto… 11 lbs of bodyfat and useless water is history. My abs have never looked better.

I hope this gives you some encouragement when it comes to being on the road or on vacation. With the right plan (like EODD and Radical Fatloss) you can actually improve your body…

… and best of all, I enjoyed every minute of my vacation!

P.S.  An important note was that I made a decision not to drink on the cruise or elsewhere. I had one small glass of wine last night to celebrate with my largest affiliate and business comrade. He flew in from Israel just for this meeting, and it was the least i could do. Roei and I had a blast all day.

The reason drinking is a problem is that alcohol shuts down fat-burning for several hours… sometimes longer. But a glass of wine or two a week is not going to hurt you. I just made that one small “sacrifice” so I could enjoy ice cream, pizza (I ate four slices one night at 3:00am and woke up leaner!) and all the yummy food the boat had to offer.

So, my final tip:  Make a decision to cut out just ONE thing when you’re on the road. Alcohol was easy for me as I do not drink that much as it is.

Read more about my personal dietplan and my supplement plan here….

Every Other Day Dietplan

Related posts:

1. 3 Fatloss Tips
2. New Research: Fat Is Contagious?

Still looking for a weight loss program that works? Then you’ve probably seen the Fat Loss for Idiots program around, along with plenty of Fat Loss For Idiots Diet Reviews. What’s this program about? It’s supposed to offer you quick fat loss with minimal effort involved.

Fat Loss For Idiots works on the claim that it is all about eating your foods in a certain manner throughout the day, while decreasing the attention that is paid to a proper exercise plan.

How good is Fat Loss For Idiots?

Understanding some common dieting myths is important to determine whether this program is worth it. First, if you read their premise, they state that if you eat 2500 calories a day, your body will adapt and stop burning 2500 calories a day.

Well sorry folks, but that just is not correct.

If your body adapted to burning off however many calories a day you are eating, how do you think you got fat in the first place? Your body certainly did not adapt to those calories – what makes you think it will adapt to the ones this program tells you to eat?

How to really lose fat…

The bottom line is that if you are looking for a smart way to lose fat, you will need to create a caloric deficit. Your Six Pack Quest does this. By reading through it, you will get access to a metabolic calculator to determine the optimal number of calories your body needs to guarantee fat loss, without feeling like you’re starving. Sure, if you have been on a starvation diet, you will need to up the calories – and when you do, you’ll find you do actually lose weight!

But if you are currently eating thousands of calories, your body will not adapt to burning those off. You need an action plan that works – Your Six Pack Quest will lay it out for you in easy to understand terms that anyone can follow.

Next, when looking at the Fat Loss For Idiots program, they downgrade exercise stating that it doesn’t ‘matter’ when it comes to gaining or losing weight. How can exercise not matter?! Study after study has shown that dieters who combine exercise with their dietary efforts show a much higher rate of fat loss, rather than a mixture of muscle and body fat.

Do you know what happens when you lose both muscle and fat?

Your metabolism slows down. So sure, you’ve lost weight but now your natural metabolic rate is slower meaning you have to eat less for the rest of your life!

Is that something you want?

A diet of rabbit food forever?

Didn’t think so.

A Diet and Exercise Plan Is Best For Losing Weight

Your Six Pack Quest will show you how to exercise productively, where you aren’t spending hours in the gym, but you are getting results. Doing so will help you retain that crucial muscle mass, thus helping keep your metabolism revved and make maintaining your weight loss a piece of cake.

So, instead of falling for another gimmicky plan that promises rapid weight loss (they claim 9 pounds in 11 days – which will be mostly water anyway), opt for a plan that combines both a healthy, long-term way of eating with healthy exercise that doesn’t feel like torture.

Your Six Pack Quest offers meal plans just as Fat Loss For Idiots does, but it takes things one step further – you’ll also received detailed exercise descriptions and plans for a variety of exercise needs, a workout DVD, a virtual trainer, supplement information, along with continuous updates on all the latest on the research front related to fat loss.

It really is an all inclusive program that will address all the factors that contribute to weight gain – not just diet alone. Remember, losing weight should be a lifestyle approach, not just changing what you put on your plate.

Vince Delmonte

Vince DelMonte is the author of Six Pack Quest which you can find at http://www.yoursixpackquest.com/

He will show you exactly how to lose weight without all the latest gimmicks, expensive supplements or fad dieting.

Related posts:

1. A Weight Loss Program That Works
2. Vince Delmonte Six Pack Quest Videos
3. Weight Loss Over 40 – Is It Possible?

If you’re looking for a good weight loss program, you’ll need to consider a few  things. All weight loss programs are not created equal; some will have a much higher rate of success at losing weight than others.

Knowing exactly what to look for when searching for weight loss exercise programs will help enable you to make a decision that will get you the results you’re looking for.

First, if you’re like many people, you probably want a free weight loss program. The thing to keep in mind though is that these are free for a reason. They are targeted towards the general public and as such, give such broad suggestions that while it may work for one person, it will not work for you.

For example, if you are a 200 pound man and the free weight loss programs you are finding are more geared towards a 140 pound woman; you can see why this would obviously be problematic.

The first thing to ask yourself when you see a weight loss diet program is how personalized is it. I’m sure you’ve heard the saying that “General programs produce general results,” which is very true. The more personalized and targeted the solution is to your individual situation, the higher your chance of consistent weight loss.

How Many Calories?

Next, ask whether it allows for enough calories to keep you from completely starving. While it may be tempting to try a very low calorie approach to get the weight loss process over and done with, usually these end up backfiring on you, leaving you gaining more weight back after you go off them than you had when you first started.

Your goal is to burn the fat, not starve the fat and the majority of weight loss programs force your metabolism to shut down which leads to muscle loss – a doubled edged sword contributing to greater fat storage on your body.

Exercise To Lose Weight?

Another component that you’ll want to factor in is exercise. A good weight loss exercise program will combine both cardiovascular training along with weight training. Those weight loss exercise programs that have you doing hours of cardio on end are not going to be all that beneficial at retaining your lean muscle tissue mass, nor time efficiency.

Since, your lean muscle tissue is what keeps your metabolism the highest; it’s what you really want to focus on the most. Neglecting this aspect of your workout is a huge mistake and does not maximize the 24 hours in a day you have to burn fat.

Finally, keep in mind that any weight loss program you go on you should be maintainable in the long run. A weight loss program that you’re only able to maintain in the very short term is likely to not be overly beneficial if lifestyle changes are not made with regards to how you’re eating; chances are that the weight will be back at some point in the near future. Your ultimate goal is a lifestyle change, not a temporary change.

So, if you want to get on a weight loss program that works, be sure to check out Your Six-Pack Quest (see below).

As you’ll discover when you sign up for this plan you’ll get 9 balanced meal plans, 84 days each, ranging from 1200 to 2800 calories.

Losing weight is easy because these meal plans include grocery lists, a wide variety of meals, tasty meals, and exact times to eat. Follow the plans to the letter and you’ll have a ripped and sexy six pack 6 months tops.

Vince Delmonte

Vince DelMonte is the author of Six Pack Quest which you can find at http://www.yoursixpackquest.com/

He will show you exactly how to lose weight without gimmicks, supplements or dieting.

Related posts:

1. Fat Loss For Idiots, Easy Ways To Lose Fat
2. Weight Loss Over 40 – Is It Possible?
3. The Truth About Counting Calories And Weight Loss

Almost anyone that’s picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss.

Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.

This couldn’t be any further from the truth however…

Training too much, or at too high of an intensity will lead to over-training.

Now this doesn’t mean you don’t have to put plenty of effort in to see some decent results… Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that’s a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout.

The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I’ll cover in this article.

The Effects of Over-Training on Bodybuilders

First, let’s take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place.

The Effects of Over-training on the Nervous System

Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:

• Higher resting heart rate
• Weak appetite
• High blood pressure
• Weight loss
• Trouble sleeping
• Increased metabolic rate
• Irritability
• Early onset of fatigue

If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible.

The Effects of Over-training on Hormone Levels

Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.

Over-training has been show to:

• Decrease testosterone levels
• Decrease thyroxine levels
• Increase cortisol levels

The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue.

The Effects of Over-training on the Immune System

perhaps one of the most alarming repercussions of over-training is it’s negative impact on the immune system-you’re bodies first defense against harmful viruses and bacteria.

Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.

The Effects of Over-training on the Metabolic System

Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly discussed, and are ones we can’t ignore:

• Micro tears in the muscle
• Chronically depleted glycogen levels
• Slow, weak muscle contractions
• Depleted creatine phosphate stores
• Excessive accumulation of lactic acid
• Extreme DOMS (delayed onset muscle soreness)
• Tendon and connective tissue damage

So you must get the point by now… Over-training effects the entire body, and can seriously impact the results of your muscle building program.

Now let’s take a look at the different types of over-training, and what we can do to prevent it.

Is it Worse to Over-Train With Cardio or Weight Training?

Any form of over-training is a bad thing, however, I’ve personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.

Here are some of the reasons why:

• In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle!
• Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks.
• It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.

I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.

The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.

How do I Determine if I’m Over-training?

Determining if you’re currently over-training is fairly simple. If you’re in tune with your body, you can often see the signs of over-training before they get serious. If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.

If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.

Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.

Has your physical performance improved compared to your last workout?

For example, let’s say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not “out done” your previous workout, have not fully recovered, and therefore are likely over-training. You nave to re-asses your program and make modifications so that you see progress every workout.

How Can I Prevent Over-training?

To avoid over-training, you need to take a multi-faceted approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let’s take a look at each of those factors in more detail.

Correct Training Volume

Determining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.

You need to use your own judgement in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn’t happening, you have to decrease the intensity of your workouts.

This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.

As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it!

There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.

Proper Nutrition

Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.

Here are some dietary recommendations that will limit the chance of over-training:

• Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss.
• Never let yourself get hungry. If you’re trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue.
• Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.
• Have the largest meal of the day within an hour after your workout. Do this every single workout!
• Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.
• Eat every 2-3 hours to ensure that your body remains in an anabolic state.
• Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.

Rest & Recovery

Rest and recovery is essential when it comes to avoiding over-training. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it’s important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.



Vince Delmonte

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

Related posts:

1. The Physics Of Weight Training – Part 5, Power
2. Gain More Muscle By Training Less Often
3. The Dramatic Muscle-Building Benefits Of Glutamine

There seems to be a certain reservation among gym goers when it comes to trying Kettlebell Training.

I say this because when I train with my clients at the gym and have them do work with kettlebells, there always seems to be 3 or 4 wandering eyes peering over at what we are doing.

It’s pretty humorous because some will resort to stealth-like ninja techniques to perform the “wandering-eye-walk-by” whereby they pretend to be on their way to the water fountain and just casually stroll by 4 or 5 times to try and catch some instruction.

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

But honestly, 4 drinks in between your sets of ab/adductor machine?

Truth be told, Kettlebell Training is gaining momentum and it’s good to see that people are actually taking an interest in a simpler alternative to traditional weight training.

So with that being said, let me see if I can ease you into Kettlebell Training.

Here are 3 exercises you can start doing today, just by “subbing-in” a kettlebell for a dumbbell…

1. Substitute KB Military Press for any type of Overhead Pressing with a Dumbbell

Pick up a kettlebell and bring in it in close to your body ensuring that 1) your WRIST STAYS IN NEUTRAL (never flexing or extending) and 2) it is resting in the nook of your arm between your bicep and forearm (take a look at the picture of me above left in the header).

Brace your abs hard, pretending that someone is about to punch you in the stomach. Keeping your wrist straight, squeeze the handle of the KB as tight as you can and take a breath in, creating and even tenser brace in your abdomen.

Now press the kettlebell overhead moving your arm from a neutral GRIP (palm facing towards your midline) to a pronated GRIP (palm facing away) as you lock your elbow out over your head.

The important thing here is to LOCK OUT.  I know in some body building circles they tell you to keep a slight bend in your elbow, even in the overhead position, to “keep tension on the muscle”.  That’s not the case here.  This isn’t body building.

You are going to LOCK OUT and make sure that 1) Your shoulder is depressed.  That is, it’s not up by your ears, it’s down and back 2) Your bicep is almost touching your ear and 3) The kettlebell, while in the overhead lock-out position is in line if not BEHIND your head.

Slowly lower the KB back to the starting position following the same pronated to neutral curve you used when you pressed it over head.

2. Try a Modified Renegade Row in place of a standard 1-Arm Bent-Over Row

Unlike a standard DB Row, where you rest a knee on the bench, the Modified Renegade Row will force you to really use your abs to keep your low back stable.

Place a kettlebell on the floor on the left side and then place both hands on the edge of a bench (or chair).  With your hands on the bench/chair, set yourself up so that you’re in  a “push-up” position with your feet slightly wider that hip-width apart.

Reach down and grab the KB with your left hand.  Brace your abs and squeeze your glutes and row the kettlebell into your body towards your hip.  Remember when you row to squeeze your shoulder blades together prior to bending your elbow.

As you row, you’ll notice that your body will want to twist and rotate because of the uneven distribution of weight.  You must prevent this from happening.  By bracing your abs and squeezing your glutes, you will work your abs like they’ve never been worked before!

Slowly lower the weight, again not allowing yourself to rotate and repeat for the required reps.

3. Replace regular squats with a 1-Arm KB Front Squat

Just as the Military Press above, pick up a kettlebell and bring in it in close to your body ensuring that 1) your WRIST STAYS IN NEUTRAL (never flexing or extending) and 2) it is resting in the nook of your arm between your bicep and forearm (take a look at the picture of me above left in the header).

Brace your abs hard, pretending that someone is about to punch you in the stomach. Keeping your wrist straight, squeeze the handle of the KB as tight as you can and take a breath in, creating and even tenser brace in your abdomen.

Now, keeping the bell close, push your hips back and bend your knees.  You’ll notice that as you descend, because of the uneven distribution of weight, your body will want to twist or even bend sideways.  Just like the Modified Renegade Row above, you want to resist this and brace your abs hard.

Descend into the squat by pushing your knees out allowing your hips to go below parallel and keeping your spine straight.

Push your feet into the floor (keeping your heels on the ground the entire time) and drive your body up to the standing position.

So there are 3 exercises you can try out today, using only 1 KB, to help familiarize yourself with Kettlebell Training.

In addition to the benefit of only needing one piece of equipment for the above exercises, the uneven distribution of weight during KB Training allows you to use your abs like no other exercises can. They force you to stabilize your spine and to try to stay straight forcing your abs to work the way they were meant to be worked – as stabilizers of your torso and spine and not as “prime movers”.

And because of this, you’ll find that people who train with KBs tend to have bullet-proof abdominals, while eliminating low back pain and gaining usable strength that will help you in everyday life.

Visit the Official Kettlebell Revolution Fat Loss System Website

About Craig Ballantyne

Craig 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 for Fat Loss

Related posts:

1. 5 Best Lower Body Kettlebell Exercises You Can Do Anywhere
2. 4 Kettlebell Training Rules To 6-Pack Abs
3. The Perfect Kettlebell Training Diet

Kettlebell Training is a highly optimized way of burning fat fast, but without a proper nutritional diet, all the training in the world will do you no good. So, what is the perfect diet to compliment Kettlebell Training you ask?

The honest truth is that there is no real “diet” that you should follow to get lean using kettlebell workouts.

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Remember, the whole purpose of the TT Kettlebell Revolution is to help you simplify your lifestyle, and that includes your workouts and your nutrition. It isn’t about measuring protein portions or referring to the glycemic index every time you think about eating.

With that in mind, I recommend following an “un-diet”, meaning eat whatever you want, whenever you want.

But, wait a minute! That doesn’t mean loading up on pizza, fries, cake & beer all the live-long day. (Although you should be able to enjoy these foods on occasion).

Eating “whatever you want” and still staying lean and in great shape means that 1) you need to have a good relationship with food and 2) you have to have a healthy consciousness towards food.

Let’s try to break down both of them…

Having a good relationship with food:

Over the summers when I was young, I used to work at a gym where one guy would consistently buy a case of tuna each week and store it in his locker. He wouldn’t touch rice (brown or white), pasta, apples (most fruits in fact) or any type of oil or fat. Any time he would break down and have an apple or a piece of fruit, he would be enraged and upset with himself, feeling guilty that his will power had failed him.

This guy was in what he called a “cutting” phase. And he was clearly miserable.

Well, that same winter I quit the gym training job and the day I left, this same guy walked into the gym, about 20lbs heavier, with 3 bags of McDonalds and would devour Big Mac after Big Mac in the hopes of getting bigger (fatter). The “cutting” phase was now apparently replaced with the “bulking” phase.

It was pretty evident this guy’s relationship with food was out of whack. And his systems were getting all messed up from “cutting” and “bulking” every 3 months.

Any time you eat clean and then decide to reward yourself with a piece of cake, and then feel guilty that you had the cake and went on to have the pie, cookies and ice cream … I’d say it was time to examine your relationship with food.

Having a healthy consciousness towards food:

This one is a little different, but equally important.

Let’s say we had 2 individuals – Peter and Joe – plan out their perfect day.

Peter’s perfect day involves sleeping in until one, skipping breakfast and sitting around all day watching TV. Later on, Peter invites some of his friends over to watch the game while they eat pizza & wings and drink some beers until they pass out on the couch until the next morning.

Joe’s perfect day on the other hand involves getting up at 6 and meditating for an hour. Then he enjoys a breakfast of eggs, fresh fruit and yogurt. After that he takes his kids to school and then heads down to the ocean with his wife for their surfing lesson. He and his wife then eat a lunch of fresh grilled fish and a salad by the beach. They head over to the gym to workout together and then they pick-up the kids and spend the rest of the night together as a family enjoying dinner and an evening walk.

Who’s got the healthier consciousness towards food and life?

Each of them mapped out their perfect day. The only difference is that Joe’s consciousness of health (and food) is a lot healthier than Peter’s.

So when I say that I eat “whatever I want”, it needs to be stressed that, more often than not, I don’t want the greasy, fried and battered stuff. It certainly wasn’t always like that. But now, being a little older, (arguably) a little wiser and knowing that there is always someone watching every decision I make (ie. my 4 girls), my consciousness of health has developed over the years.

Nowadays, I’m not craving McDonald’s or wings, but instead, good, fresh food.

Mind you, I will enjoy some Buffalo chicken wings while watching a game or two (no beer or pizza though). And I loved it – the company, the experience – and most importantly, I didn’t feel guilty afterward.

So going back to the original question, “what diet should you eat when you’re on the TT KB Revolution“?

My answer, after you’ve examined your relationship with food and your consciousness towards health/food is…

• Eat REAL FOOD.
• Eat when you’re hungry.
• Stop eating when you’re satisfied – not full, not “stuffed” – when you’re satisfied.
• Train with intensity 3 times per week.
• Be Conscious and Enjoy the process.

Visit the Official Kettlebell Revolution Fat Loss System Website

About Craig Ballantyne

Craig 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 for Fat Loss

Related posts:

1. 4 Kettlebell Training Rules To 6-Pack Abs
2. 3 Kettlebell Exercises To Test The Waters
3. 5 Best Lower Body Kettlebell Exercises You Can Do Anywhere