Q: I have female clients that struggle with the notion of training with resistance
because they think they will get bulky...how does you TT system work with women
and what kind of results have you seen?
CB:
There are a couple of simple changes you can make to avoid "bulking up".
First, let me state that generally, muscle growth is the result of training with
enough volume at the right intensity, and eating a high-volume of calories.
Obviously, the calorie volume should be low on a fat loss program.
Next, we aren't using split routines (i.e. where you train one body part per day),
so generally we are using only one exercise per muscle group. That cuts down the
volume by 2/3 in most cases (as split routines often use 3 exercises or more per
muscle group).
So we've eliminated the volume to avoid excess muscle growth, but kept the intensity
high to reap all the benefits of Turbulence.
One other method I use in my workouts to avoid "bulking up" females is
bodyweight training. There are many tough bodyweight exercise that provide low-risk
Turbulence. Women love the variety in bodyweight training.
Q: Can people do your system in their homes with limited equipment and be just
as successful?
CB:
Absolutely. The TT fat loss programs were designed for home gyms equipped with only
a bench, an exercise ball, and dumbbells (and a pullup bar for those that are strong
enough).
That's it. I designed the workouts for home gyms (as well as to be done in busy
gyms) because that is how the real-life clients I deal with have to workout.
Q: Craig, I have done your workouts and they have kicked my butt, but I also
left feeling better and with more energy then I had before I started. Is this a
normal response you get from people that use your system?
CB:
Yes, definitely, although it can also be said of exercise in
general.
Regardless of what exercise method you use, simply moving should increase your mood
and energy - essential at this time of year as the glow from the holidays recedes
and the Northern hemisphere enters its winter dormancy.
Q: What are your recommendations for keeping the fat off during busy times of
the year, such as the holidays or vacations?
CB:
Start your day with your workout, so that you don't get pulled into something later
on that will cancel it out. Even if all you can do is a bodyweight circuit, do so
safely, but with a high intensity.
There is a huge variety of bodyweight exercises you can do...these will boost your
metabolism.
Beyond that, stick to your nutrition as much as possible. That means tossing (yes,
literally throwing out the junk that surrounds you) excess calorie sources away
when they are not warranted. Don't keep stuff at your work desk.
Enjoy quality food at parties, but not while you go through a regular workday.
And don't fret if you only have 20 minutes to do a workout. Now that you know intensity
and quality are more important than volume, you can be satisfied with working hard
for a short period of time.
Make your workouts fun, enjoy your treats in moderation, and stay active with family
activities where appropriate - don't leave a big ol' "butt imprint" on
your couch or beach chair.
Do all of this, and you'll be riding a huge wave of motivation into the new year
where you can really kick butt on your fitness goals.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training