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Stretch, Bend, 1, 2… November 9, 2008

Posted by multisport man in Exercise, Training.
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stretch and bend exercise

[Photo by Odalaigh on Flickr.]

After reading the instructions, I must assume that the stick figure is one person in pose 1 and pose 2.

But to passers by, the sign might look like two people, if you get my drift… 😉

AquaJoe? November 3, 2008

Posted by multisport man in Bicycling, Cycling, Nutrition, Training.
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Ever worry about carrying your energy powder to a tri in proper serving sizings, without taking up too much space?

I don’t, since I carry Clif shot bloks. But for those who do, a new product called AquaJoe is out. I randomly found it thanks to the final sprint’s review.

Seemed interesting, but I found it funny whilst doing further research:

If you read this and especially this, and notice a few things, you’ll see “hydrateme” (i.e. Aquajoe’s marketing department) is starting forum threads pretending not to know about the product, and saying “hey has anyone tried this, I bet it would be awesome if it works…”

Yep.

It seems like trickery, which is probably commonplace in any marketing, but it backfires when you get caught!

Pull Up Varition: The Mop Head Pull Up September 7, 2008

Posted by multisport man in Exercise, Training, workout.
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Doing pull ups with ropes or other things hanging off the bar is a good way to build up extra strength.

But instead of buying designer products, here’s a better idea…

Just get some mop heads! Watch the video for full details.

Adrenaline-Boosting Workouts You Can Do At Home September 7, 2008

Posted by multisport man in Exercise, fitness, Running, Training, workout.
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You never know what you’ll find in a mainstream publication. It is usually a cheesy workout or some rehashed stuff we’ve seen a million times.

The latest article at MSN Health was decent – 7 Adrenaline-Boosting Workouts.

Some of the exercises are simple, and some are cheesy (i.e. using your bicycle as a barbell and doing military presses with it) but there are a couple I like.

My favorite was “2. Hoops Fat Blaster” to do on the basketball court. I’ve done basically the same exercises and they’re awesome for improving stabilizer muscles and strength.

One of the exercises was doing pushups but with one hand on a basketball. That gets you working hard! Then you repeat with the other hand on the ball. Good stuff.

If I was to add to that, I’d say do some squats with one foot on the ball! That would probably be even harder than doing a single leg squat!

Swedish Weight Loss Secret August 21, 2008

Posted by multisport man in Exercise, Health, Nutrition, Sports Nutrition, Training.
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By: Craig Ballantyne, CSCS, MS of http://www.TurbulenceTraining.com

For years I’ve been yelling and screaming about the importance of online social support (i.e. having Internet weight loss buddies).

And finally, after all these years, the Swedes have proven this weight loss secret (and no, it’s not just “eat fewer Swedish meatballs”).

Researchers at the world famous Karolinska Institute wanted to find out why some men and women succeed at weight loss while others don’t.

They studied many men and women using an Internet Weight Loss Club, and found that the people who used the site the MOST also LOST the most weight.

That means that going online for social support in your weight loss program is one of the most IMPORTANT things you can do.

You might not have the perfect home life, office environment, or workout buddies, but chances are you will find someone to help you on an Internet weight loss forum.

And the truth is, you won’t find another Internet Weight Loss Club as positive and helpful as you’ll find in the Turbulence Training Member’s area. Just listen to what this Turbulence Training member has to say…

“I have been using Turbulence Training for about 3 months now and am ecstatic with the results. The workouts require minimal equipment, you get great nutrition information and you get access to the online forum which is invaluable. Being able to actually communicate on almost a daily basis with the person who created the program is one of the best parts of TT, and there are plenty of other people on the site with tons of useful information who may have gone through similar experiences.

Since starting the TT program I have dropped 15 lbs, more than 5% bodyfat and over 3″ from my waist. I feel great and my energy levels are through the roof. I even feel this extra energy spilling over into other aspects of my life and making them better as well. All I can say is thanks CB not just for the fitness change but a great lifestyle change.”
Derek Kendig

We’re there to help you lose weight and inches. Stay strong with our help at TurbulenceTraining.com!

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 www.TurbulenceTraining.com

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Note from multisportman: I think this is the same thing Coach was talking about with the bodyweight 1000 workout.

3 Fat Burning Diet Secrets August 20, 2008

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By: Craig Ballantyne, CSCS, MS of http://www.TurbulenceTraining.com

I recently got stuck in an airport due a delayed flight. But I didn’t end up eating junk food. In fact, I have a SECRET that can help you avoid cheating on your diet.

First, you have to be prepared. In fact, here are my meals from that day. My brunch included an omelet with vegetables, some grilled fish & peppers, fruit (pineapple, raspberries, blueberries, watermelon), and a V8.

A late lunch included a grilled chicken salad (2 breasts), jimaca, salsa, black beans, avocado (I substituted the salsa for the dressing). NOTE: Lunch was eaten at a Mexican restaurant. I said “no thanks” to the chips and salsa. So there you go, proof that you can eat healthy when you eat out.

My snacks at the airport included raw cashews, red delicious apple, raw almonds, as well as a banana and more almonds later on my flight.

Without my preparation, I would have been outta luck, and stuck eating M&M’s (the peanut kind, of course) and greasy take out food at the airport. So what’s the secret? Accountability.

I’ve committed to telling the world about my diet and workouts, so I can’t set a bad example or break my promise to you by eating junk food.

I’m holding myself accountable to you. By doing this, I’m going to be more focused on eating healthier than ever, because I don’t want to have to report to YOU that I’m cheating on my diet.

I also need to eat well and research the best options so that I can pass along little insider nutrition tips to you, such as these tips.

1) Most people don’t know that the peanut butter they feed their kids (& themselves!) is filled with two of the nastiest ingredients in the world, and those are Trans fats (the “bad” kind of fat) and sugar. So you should choose Peanut Butter that contains JUST peanuts as the one and only ingredient.

2) My favorite canned food is Amy’s Organic Chili. I usually stick with Medium, but sometimes I go spicy.

3) I add a little of Mrs. Renfro’s Organic Salsa to almost every meal I eat. A little bit with my morning omelet, a little with my chili at lunch, and a little with my BBQ chicken at night.

By the way, you should follow my lead and start posting your daily diet and exercise somewhere for someone who is holding you accountable.

For many people, being ACCOUNTABLE to others is their #1 way to stay motivated and on-track with their diet and exercise program.

You see, I’m committing to you that I’m going to post all of my meals each day, showing you how to eat fast, nutritious foods even when you are traveling or really busy. Accountability is one of the major MOTIVATION SECRETS to success.

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 www.TurbulenceTraining.com

______________________________

Note from multisportman: if you are reading this because you want to lose fat and see your six-pack abs, then take a look at this other post, “never do crunches again” which has way better exercises

Never Do Crunches Again July 28, 2008

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If you want to have a flat stomach or 6-pack abs, you never have to do another crunch or sit-up ever again.

In fact, the truth about abdominal crunches is that they are useless, ineffective, and even damaging to your spine. The latter fact is covered in great detail by Dr. Stuart McGill in his book, “Ultimate Low Back Fitness & Performance”. His research will shock you (and the scare the bejesus out of you) if you are one of those gym-rats who spends 30 minutes on abdominal crunching type movements.

I found out crunches are useless the hard way, spending ten minutes per day on crunches back in my 3rd year of University, but to no avail. They didn’t do anything for my abs.

That year I stumbled across interval training and total body abdominal exercises. Finally, it was these training secrets that helped me change my torso from regular fit college-aged male into cover-model six-pack abs worthy.

We’ve talked about interval training before here at THB, so let’s focus on the total body abdominal exercises to help you build a better looking torso without doing so at the expense of your low back health.

For beginners, the 3 exercises you must master are called, “The Plank”, “The Side Plank”, and “The Bird Dog”. Now I’ll be honest, these aren’t the most exciting moves in the world, but they will put you on the track to flatter abs and a healthier low back.

For intermediate fitness and strength, you can graduate to exercises such as Mountain Climbers, Plank with your Forearms on the Ball, and Stability Ball Jackknives. There are also at least a half-dozen advanced pushup exercises that will work your abs as well as crunches ever could!

Finally, if you are advanced, some of my favorite abdominal exercises include, Cross-Body Mountain Climbers, Chin-ups with Knee-Ups, and Stability Ball Rollouts.

Here’s to the new era of CRUNCH-FREE abdominal workouts.

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 For Abs 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 www.TurbulenceTrainingForAbs.com

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P.S. This is a note from multisportman – check out this info on Turbulence Training for Abs for more details.

Best Weight Gain Supplements July 10, 2008

Posted by multisport man in Exercise, Sports Nutrition, Supplements, Training, weight gain.
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Many skinny guys undoubtedly wish to build up weight in the form of muscles and not fat. For those wanting to gain weight and muscle use weight gain supplements to accomplish their goal. Supplements come in different varieties and flavours which includes tablets, syrups and powders etc. All these supplements commonly consist of protein but of different types and in different ways. Proteins are mostly preferred for body building because they consist of amino acids.

Protein is most popular among all the weight gainers because the body absorbs it very fast. Therefore people get results before too long. Egg protein is also very popular for weight gaining because it is easily consumed and is completely dairy-free. Apart from this protein family some other weight gain supplements are also available which can be mixed with bananas and milk for some tasty weight gainer.

The most nutritious among all these supplements is Glutamine. It generally comes in powder flavour which is mixed with water or pored in the form of shakes for easy drinking.

Creatine is another weight gainer supplement commonly used by most bodybuilders as it has scientifically been proven to be effective in muscle development. It is a natural productive acid which resides inside our body and provides us with more energy. Therefore consuming it in large amount provides a huge amount of energy and stamina which helps for those heavy workouts. It also helps for mental fitness and makes brain functioning more finely tuned.

Some meal replacement products are also available which helps for quick weight gain. Normally these supplements are in liquid or tablet forms which can be taken easily. Meal replacement products generally consist of vitamins and nutrition’s and a large amount of antioxidants which makes blood circulation faster and is helpful for those who lack the time to consume the necessary caloric intake for each day.

It is necessary to have these weight gain supplements on the doctor’s advice only as they may create some unexpected side effects. It’s a good idea to collect information about what supplements you are taking and any differences they are making so you can track progress.

How To Build A Better Butt June 30, 2008

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I know my butt is a big deal when I’m running or riding my bike. It’s a big powerhouse, so I like to maximize the potential strength in there. This article should help you do the same…

How To Build A Better Butt

An article by: Craig Ballantyne, CSCS, MS (of http://www.TurbulenceTraining.com)

No matter if you are a guy or gal, you want exercise to help you build a better butt.

I remember when I first realized how much women cared about guy’s butts. I was in University, working as a trainer, and heard through the “grapevine” that one of the trainers thought I had a great butt.

My first reaction was, “Huh? Girls care about guy’s butts? And here I’ve been wasting my time on my arms and pecs”. So after getting over that shock, my next thought was, “Hmm, so what am I doing right? And how can I keep this information all to myself so no other guys knows about it!”

So I went through my workouts, analyzing each leg exercise for maximum “butt boosting”, and came up with a list of 5 exercises that are essential to building a better butt, especially someone who wants a more athletic type of workout and body.

After all, I trained “athletically”, not with bulking bodybuilding type workouts. And as the trainer who designed workouts for the female basketball team, I could “see” that those workouts were building better butts for girls as well!

And no, these workouts don’t involve any stupid machines like the “butt blaster” or the machine that looks like it should only be found in an OB-GY clinic.

The exercises are going to be working the glutes and they will all be done standing up. The first exercise is the squat, using a slightly wider than normal stance – as that allows you to push your hips back more which helps you work the back of your legs more when you squat. Push your hips back, squatting down, squeeze your glutes and come back up.

Next is a split squat, one foot forward one foot back. Drop your hips straight down and then squeeze the glute and quad to come back up.

Next is the reverse lunge, step back, drop hips down and squeeze glutes to come back up to the start position.

Next is the step up, stand far back from the bench, and step onto the bench, drive through your heel to use the back of your leg to raise you up, come down slowly.

Last perform a Bulgarian split squat, perform a regular split squat with your back foot elevated. Drop your hips down and tighten your glutes to bring yourself back up.

Do 2-3 exercises twice per week. Do 1-3 sets of 8-12 reps. Lose fat, build muscle, and you’re set.

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 www.TurbulenceTraining.com

Exercise and Dehydration – he almost got it right June 28, 2008

Posted by multisport man in Cycling, Health, Nutrition, Sports Nutrition, Training.
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In most health and fitness articles on major news sites, the author usually gives some generic advice, getting it wrong half the time when it comes to practicality.

Along those same lines, most articles bash sports drinks and energy bars for having too many calories or for containing carbs (which happen to be essential energy, for doctors who don’t get it.)

Luckily I was able to read a real article about sports drinks and hydration at MSN.com, which does a decent job getting good content.

Two main points, right on the money:

– Low intensity exercise under 1 hour, just stick with water to stay hydrated. That’s all you need.

– For high intensity exercise like serious running and cycling, get a real sports drink with carbohydrates and electrolytes.

Although he goes a little overboard with this guideline:

“During exercise: Drink 7 to 10 oz of water or sports drink every 15 minutes while engaged in the activity.”

Holy crap, that’s 40 ounces per hour! Two water bottles full!

And then he mentions water intoxication and hyponatremia. Well duh, if you consume 40 oz water every hour, you better believe it! (Not to mention pee breaks!)

I’d say more like 4-8 ounces of sports drink (such as Gatorade Rain) every fifteen minutes, depending on the weather. 4 ounces of sports drink every 15 minutes, or 16 oz per hour, should be plenty in most circumstances.

32oz in one hour on a 120 degree day, perhaps.