Good Workout Routines And Stress

Even though exercise may not be the most exciting
word in your vocabulary, it sure is a word with a
lot of benefits.  Participating in daily good workout routines
will not only make you healthier in general, but
it can also diminish the effects of stress on your
body as well.

How many times have you heard someone
say "the doctor says its stress related".  Often this is
 laughed off, concluding that doctors just
say that when they don't know the real answers or
diagnosis. The truth of the matter is that too
much stress will play a role in many diseases.

Following a good workout routine will help increase
 your immune system and decrease
your stress level as well. Movement
is the key word here.  Bending, stretching, reaching
and walking.  There's really no need to buy any
expensive equipment either, as you can implement
more movement into your daily routine and reap
the benefits.

If you like the idea of a home exercise routine, look at
Turbulence Training workouts. Click here to down load
your own free e-book with a sample Turbulence Training
fat burning workout.

As you go through your daily activities, make it
a point to walk a little farther, bend down and
pick something up without using a pick up stick
or moving the item towards you with your foot. 
While you are sitting, you should also do some
simple and quick stretches for your neck and
shoulders.


There are several different good workout routines that you
can do to help you eliminate the stress in
your life.  You can easily lose yourself and your troubles by
walking.  Even if it is just around the block,
walking can do wonders for your health as well
as stress.

If you have a lot of stress in your life, and you enjoy the company
 of people around you, you may want to consider a gym.  Working out
with a partner, then sitting in the sauna to relax is also a good way to
relieve tension.  If your gym has a pool, you
may find swimming to be very beneficial as well,
as it helps you to relax.

Do not tolerate stress in your life. The big question is
not whether you have stress in your life or not. We all have.
The question is what are you going to do about it and how are
you going to handle stress

I believe human beings were not created to be stressful, so we need to
get rid of it, and a good workout routine is an excellent and proven
way of doing just that






= = >TurbulenceTraining.com

You Would Like To Follow A Good Fat Loss Workout Routine, But You Also Have To Travel.

You are eager to start a good fat loss workout routine. The problem is you also have to travel.

So now you are worried that just as soon as you are nicely settled and start seeing results from a good workout routine, you have to leave.

This is exactly why you have never stuck to any good fat loss workout routine before. You can't do workouts while you travel.

This is where your Turbulence Training workouts come in. With Turbulence Training workouts you don't need any equipment. So if no gym facilities are available, you can still use body weight exercises.

Go here to download your free ebook - Top 10 Travel Secrets To Lose Fat - written by Craig Ballantyne.

Read in this book about planning, overcoming obstacles, eating habits, business dinner strategy, reward meals, hotel gym secrets, body weight cardio and much more. Follow Craig on some of his traveling trips, and see how you can maintain your fat loss workout routine even while traveling.

Below is an article also written by Craig showing some body weight exercises that you can do while traveling.

Fat Burning Bodyweight Circuit Exercises

By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

When you travel, you worry about missing your workouts and eating poorly...So you must plan ahead for both (apples and almonds for planes, trains, & automobiles)...and bodyweight circuits for "no-equipment fat burning".

And while I have bodyweight exercises that are just as hard as the bench press and barbell squat in one of my bodyweight workouts, today we'll focus on replacing intervals with bodyweight circuits.

To do a bodyweight circuit...

a) Pick 3 lower body exercises

b) Pick 3 upper body exercises

c) Alternate between a lower and upper body exercise without rest, till you are done all 6 exercises

d) Rest a minute.

e) Repeat 2-3 more times until you are done 20 minutes

For example, this is a great circuit that doesn't need any equipment

1) Prisoner Squat (12 repetitions)
2) Elevated Pushups (8 reps per side)
3) Single-Leg Deadlift (10 reps per side)
4) Close-grip Pushups (As many reps as possible)
5) Jumping Jacks (30-60 reps)
6) Cross-Body Mountain Climber (12 reps per side)

Whew. That's pretty advanced...for a beginner, we'd slow it down like this and take some breaks between exercises...

1) Wall Squat (8 reps)
2) Kneeling Elevated Pushup (5 reps per side)
3) Lying 1-leg Hip Extension (8 reps per side)
4) Plank (30 second hold)
5) Jumping Jacks (5-10 reps)
6) Side Plank (15 second hold per side)

Safe travels, and of course, always check with your doctor before beginning a fat burning bodyweight circuit exercise program.

About the Author

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

Follow Your Own Home Exercise Routine With No Need For Any Expensive Equipment, Just Using Body Weight Exercises .

I received an email from Craig Ballantyne this weekend which I just have to share with everybody.

If you enjoy following a good home exercise routine, just using your own body weight, keep on reading.
I am talking about a good workout routine that you can do at home, in the park, or if you have to travel, you can even do it in the hotel room.

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10 Exercise Bodyweight Workout For You

Special Report by Craig Ballantyne, CSCS, MS, Men's Health

featured writer

It's the perfect time of year for bodyweight training.

It's not too hot anywhere in the world, from California

to Sydney, Auckland to Alaska, Boston to Barcelona, and

all the other cities in between.

It's a great time for training and you can take this

10-exercise bodyweight session to the park.

This is Workout A from Phase 3 of Craig Ballantyne's

6-Month Turbulence Training Bodyweight Manual.

By the way, here are a few exercise substitutions if

you do this one at the park without a stability ball:

- For 1B, put your feet on steps instep of the ball

- For 3A, do 1-Leg RDL's instead of 1-leg curls

- For 5B, do mountain climbers instead of the jackknife

1A) Prisoner Squat (15 reps)

1B) Feet on Ball Pushup (12 reps)

2A) Bulgarian Split Squat (12 reps)

2B) Chin-up (Max-1)

3A) Stability Ball 1-Leg Curl (10 reps)

3B) Spiderman Pushup (6 reps)

4A) Walking Lunge (15 reps)

4B) Side Plank Leg Lift (8 reps)

5A) Rotate Lunge (10 reps)

5B) Stability Ball Jackknife (15 reps)

You can finish with intervals, or do intervals the next day

when you have a day off from bodyweight exercises.

It's the perfect plan for the park, the gym, or your home.

So get your 101 bodyweight exercises here that give you a

6-Month program for losing fat and gaining muscle:

=> The Ultimate Body Weight Workout Package

Burn fat and build muscle at the park.

---------------------------------------------------------------

Craig is running an incredible special offer on this package for this week only (Until Wednesday night). Be sure to check it out .

Why Should I Add A Stretching Routine To My Workouts?

What is the best way to begin any good workout routine? By loosening and stretching the body to gain maximum flexibility.

A good stretching routine will increase the range of motion, which is the degree of movement possible at any joint in the body. Good flexibility will result in a wider, more comfortable range of motion. This will not only prepare the body for the extra demand of your workout routine, but it will also be beneficial for ordinary daily movement.

Apart from being lean and fit, have you ever seen how supple and flexible a gymnast is?  Although they may do a variety of different exercises and they certainly do cardiovascular workouts as well as strength training on a regular basis, a lot of their fitness comes as a direct result of following a good stretching routine.  They may spend hours every week stretching out every last muscle in their body in order to remain limber and to be able to do some of the acrobatics that they do.

You might reason that stretching is just going to take up some extra time, but a good stretching routine can be very valuable in preventing injuries. Not only will you enjoy a wider range of movement, but it warms up the muscles, thus preventing muscle injuries.

There are two types of stretches

•  Passive stretches
• Ballistic stretches

The best way to gain flexibility is to stretch passively.

A passive stretching routine uses the force of gravity to coax a muscle to stretch and is a relaxed motion. Standing in an upright position, drop forward with your head toward the floor and reach your fingers to your toes. As long as you relax, allowing gravity to do the work and stretch both the large hamstrings of your upper legs and the muscles along your spine, you are in a passive stretch. You can greatly help a passive stretch by breathing deeply. Exhaling while doing the stretch will help you to release body tension.

A ballistic stretching routine is often a trouble maker and source of muscle injury. It uses a bobbing and bouncing action to increase flexibility. The ballistic stretch places large amounts of force on the muscle, and is not a safe and reliable way to increase range of motion. Using the same stretching example mentioned above of touching your toes, you would be bouncing up and down to reach your toes. This would then be a ballistic stretch, but is not recommended.

When executing a passive stretch, always pay attention to the entire process, from the starting point right to the point where you hold your stretch

1.   Whether sitting or standing, make sure your body is aligned. 
2.   Reach into the stretch slowly, keeping the body aligned. Watch that your torso stays lifted, that it does not collapse on itself as you stretch. 
3.   Reach just until you feel the stretch. A correct passive stretch usually reaches into the large stronger muscles such as the hamstrings, quadriceps, lats and your back muscles along the spine. If you feel the stretch mostly in your arms, shoulders or chin, you are doing it wrong. 
4.  Hold the stretch at least 30 seconds, breathing fully, and just enjoy the sensation.

You can achieve great results by following a stretching routine on a regular basis.  Even getting up every hour from the desk and stretching your neck and back will help you to stay fit.  Having a regular regime of proper stretching is not only effortless, it feels great and it can go a long way in helping to lengthen your muscles and to make you look good as well. 

Cardio Wotkouts Has Always Been Considered To Be Good Workout Routines For Weight Loss, But Are They?

When weight loss is the goal, it is often taken for granted that we need to follow a cardio workout routine. After I read this article written by Craig Ballantyne, I realized how many people still battle with weight loss problems, even though they do several cardio workouts per week. When looking for a good workout routine and fat loss is your goal, it might be worth your while to look further than cardio.

As mentioned in this article, some people do benefit greatly by doing cardio, while others still have to fight the battle. You might even want to say NO to cardio, and discover a great home exercise routine that will give you the results you are looking for.

Read this great article by Craig Ballantyne.  

 ______________________

Why Cardio Doesn't Work for Fat Loss

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

Cardio exercise is such a strange thing. In theory, it should work
so perfectly well for all men and women, but as anyone who has
tried it knows, the practicality of it just doesn't add up.

After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.

British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren't previously exercising.

(Reference: International Journal of Obesity 32: 177-184, 2008).

Subjects exercised 5 times per week for 12 weeks. That's a lot of
exercise, but it helped the subjects lose an average of 8.2 pounds, which is great - I was positively surprised by the results.

So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!

Back to the study, the variance in fat loss between individuals was huge. Check this out...
The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.

The scientists think they know where things went sour. They classified the subjects into 2 groups, called the "Compensators" and the "Non-compensators".

The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.

Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge "compensatory" increase in appetite experienced by this group.

Does your appetite increase when you do slow cardio? If it does,
research shows it will ruin your cardio efforts.

So if your cardio program is not working for you, check your
appetite and calorie intake to see if you are "compensating" for
your efforts. If you are, you might be better off using a program
of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.

As Australian Professor Steve Boucher has shown in research,
interval training increases hormones called catecholamines. And
increased catecholamines can reduce appetite, among other fat-
burning benefits.

In the real world, few people lose 33 pounds after 12 weeks of
cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.

So again, check your appetite, and consider giving high-intensity
exercise a go for your next workout program.

Beat the curse of cardio with high-intensity Turbulence Training.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Learn about the "Dark Side of Cardio" in the free report from Craig Ballantyne at www.TurbulenceTraining.com. Craig 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 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 www.TurbulenceTraining.com

_______________________

So there you have it. If you need to lose weight and you are fighting a battle, you can follow other good workout routines such as suggested in the article above, and even enjoy a good home exercise routine.