10 Steps To A Positive Body Image

Research Shows Bodyweight Training Beats Cardio

Here's another article from Craig Ballantyne citing more research regarding the superiority of bodyweight training for aerobic fitness (based on time efficiency), muscular endurance, and exercise enjoyment.


SHOCKING new research (bodyweight training is better than cardio)

By Craig Ballantyne, CTT
Certified Turbulence Trainer
101 Bodyweight exercises

This might be the most interesting - and shocking - workout study ever.

Researchers at Queen's University tested a Turbulence Training style workout against long cardio.
(Reference: Appl Physiol Nutr Metab. 2012 Sep 20.)

22 college-aged women did 4 workouts per week for 4 weeks in one of three groups.

Group A did 30 minutes of treadmill running at 85% max heart rate

Group B did 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, or squat thrusts) with 10 seconds of rest between rounds.

Group C did nothing (they were the non-training control group).

Results:

Both training groups increased their aerobic fitness levels by the SAME amount (about 7-8%). That's right, the short bodyweight workouts (of 4 minutes) worked just as well as 30 minutes of cardio. Shocking.

BUT...only Group B, the TT style training, also increased muscular endurance in common exercises like chest presses, leg extensions, sit-ups, and push-ups.

And finally, the TT style training used by Group B also resulted in greater overall workout enjoyment.

The scientists concluded that "extremely low volume bodyweight interval-style training" will boost cardiovascular fitness just as well as cardio while giving you BETTER improvements in muscle endurance.

All in just 4 minutes.  

Now you see why I use exercises like the 20-10 bodyweight squat move that I call "Punisher X".

Bottom line: TT bodyweight workouts KICK BUTT.

Get faster results with TT bodyweight workouts here  => 101 Bodyweight exercises

If you want a better body and fitness, use the TT bodyweight workouts instead of long, slow cardio.

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Burn 16.2 Calories Per Minute With Bodyweight Exercises

Burn 16.2 calories per minute with bodyweight exercises
By Craig Ballantyne, CTT
Certified Turbulence Trainer
101 Bodyweight exercises

In a recent study funded by the American Council of Exercise, researchers found bodyweight training can burn up to 16.2 calories per minute in men and 13 calories/minute in women.

(That's equivalent of running faster than 7 miles per hour.)

And now, almost everywhere in the world, is the best time of year for backyard bodyweight training.

Of course, bodyweight training is also perfect for those times when you are stuck indoors, like when I visit all those hotels with inadequate gyms on my travels.

Recently I stayed at hotel where the gym was so bad that the front desk attendant laughed at me when I asked where it was.

Fortunately, I was able to do a classic bodyweight workout in my hotel room.

That's where I created one of the two new "5 rounds of 5" bodyweight cardio circuits from the NEW TT Bodyweight Cardio 5 program that is now available for you to use anytime, anywhere.

Try the Bodyweight Cardio program and 101 bodyweight exercises here ==>

101 Bodyweight exercises

The 5 rounds of 5 left me dripping with sweat despite cranking the air conditioning being in the hotel room.

It's liberating to be able to ditch the equipment and use unique exercises for maximum fat loss and conditioning. That's why the bodyweight cardio program series remains so popular year after year.

Smart folks, like you, have had enough of the slow cardio propaganda. You know there is a better way, you know there are better workouts. You love the past bodyweight cardio programs and you're ready for a new challenge.

The 2nd 5 rounds of 5 challenge uses my patented "Gauntlet" exercise system and is also guaranteed to burn a lot of calories in a short time - so that you get lean and ripped.

And finally, there's even a new "Bodyweight Cardio 500" challenge workout featuring a 500-rep test of your fitness.

(Mickey's note: Based on the website, I think Craig means his Bodyweight Cardio 1000.)

Enjoy the new program.

Here's what you need to do to get started.

Just go to this page and you'll get my best bodyweight deal ever on the 101 Bodyweight Exercises System PLUS the NEW Bodyweight Cardio 5 program. Get it here:

=> 101 Bodyweight exercises

Bring on the bodyweight conditioning.






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Don't Be Upset

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7 Exercise Tips To Get Fitter Faster

If you’re like the average person interested in dropping body fat, improving your health and getting stronger, following these guidelines will help you get the best results from your strength training workouts:

1. Always begin a workout with a full warmup. A good dynamic warmup prepares the muscles for what’s to come and allows you to work harder and with less risk of injury. If you are short on time, cut back on your working sets, never on your warmup.


2. Perform a total body workout 3 times a week with at least one day of rest in between. Forget the bodybuilding magazines and their body part routines. Muscles work in groups and trying to isolate them during a workout is a waste of time for most people.

3. Spend more time using free weight and bodyweight exercises than sitting on machines. You’ll work more muscles, burn more calories, and you’ll do it more naturally and functionally.

4. Concentrate on compound exercises. Exercises like Squats, Rows, Lunges, Pushups, Deadlifts, Presses, Pulldowns, etc. work multiple muscles at the same time, are more functional, and burn more calories than isolation work.

5. Ignore the "low weight, high reps to tone" myth that’s still floating around out there. For most exercises, you should challenge your muscles using a resistance you can only lift 6-10 times with good form.

6. Unless you are correcting a current imbalance, make sure your weight training program is balanced between opposing muscle groups. Don't ignore exercises you don't like or do extra sets just of those that you do like. Either scenario can cause muscle imbalances and lead to injury.


7. If you’re not training for a specific event (5K, half marathon, long distance bike ride, etc.) ditch the long, steady state cardio and switch to cardio intervals, or metabolic circuits. They’re more efficient and effective.

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