Here’s a great article I picked up from Turbulence Training author Craig Ballantyne.

If you like interval training like I do then this is for you.

I prefer to do my interval training via stairs or hills but of course you can do what works best for you.

3 Interval Training Mistakes by Craig Ballantyne

You’re about to discover 3 common interval training mistakes, but first I wanted to tell you about my interesting weekend…I was lucky to be in New York City, where it was hot and humid, but also buzzing with energy as usual.

On Sunday, I walked over 200 blocks…so about 10 miles. From Central Park down to Union Square and back, and then I had a nap.

After that, I walked north over to Columbia University and then to Riverside Park and back to Central Park. Riverside is a hidden gem.

Earlier Sunday I had brunch at Serafina, ordering the risotto primevera with extra vegetables, along with lots of bread and a profiterole for dessert that fueled my travels.

On the way back to my hotel after brunch, we saw the legendary Michael J. Fox doing a photo shoot – with a large Great Dane dog – on 5th avenue in front of the Pierre Hotel.

Fox is a Canadian icon, and a inspiration to us all. Here’s one of his great quotes I found online:

“One’s dignity may be assaulted, vandalized and cruelly mocked, but cannot be taken away unless it is surrendered.”

Michael J. Fox

I hope he is doing well.

In addition to my Sunday walk, I did a workout on Saturday at an Equinox gym near Columbus Circle and Central Park.

I trained with a former US army soldier…and we had a bodyweight exercise battle. He taught me some new bodyweight exercises, and I showed him a couple. My abs & triceps were sore on Sunday from a bodyweight triceps move I did.

On Monday I’m off to Jersey to lift some heavy weights at the Renegade Gym with Jason Ferruggia, and on Tuesday we’re going to do a sprint workout.

We’ll be doing interval training right, but most people make these

3 mistakes with their interval workouts:

1) They work too hard during the recovery period. It’s called a”recovery” period for a reason! So don’t worry about “keeping your heart rate up”. Interval training is NOT cardio. It is a totally different method of training. So give up the cardio mindset and get to love your recovery.

2) As a result of working too hard in the recovery portion, most people don’t work hard enough during the work period. However, it is that hard, intense work that causes the body to change. So make sure you are doing QUALITY training.

3) Most people never changing their interval training workouts. You should be using a variety of work-to-rest interval durations AND a variety of training methods. Also, be sure to keep track of your results so you discover what works best for you.

Interval training is the key to fat loss. And you need to do it right.

That’s why I put together this new free report for you on interval training – for both beginners and advanced TT users.

Grab it here to learn the latest on interval training for fat loss:

=> http://www.turbulencetraining.com/intervalreport/

You’ll discover what research has shown to be the BEST interval training method for fat loss, PLUS five unique ways to do intervals.

Enjoy!!!

Here’s a cool video by Turbulence Training author Craig Ballantyne.

Pay attention to the middle exercises as they are not your typical chest exercises.

Watch to see what I mean:

====================================

Programs I’m Proudly Partnered with & Highly Recommend

====================================

More On Turbulence Body Weight Training

Order any of these products and you get the entire NGN Program Free!

A $59.95 Dollar Value!

NGN Workout Guide

NGN Get Fit Anywhere Body Weight Series Videos

The NGN Stairs Secret Videos

The NGN Walking Secret Video

The NGN Running Secret Video

Plus 6 Bonuses

Simply email your receipt to support@virgilaponte.com

Best In Strength & Health

Virgil

I’m sure many were in response the The Truth About Cardio Post from Craig Ballanytyne.

Question?

Hey Virgil

I’d love to implement interval training into my program

My question is can I do interval training on a treadmill, stair master or elliptical trainer

Answer:

Of course you can.

Cardio interval training can be done almost anywhere

Interval means you alternate harder work with lighter work or even rest

For example on your typical treadmill you can alternate a hard run at 8 MPH for 1 minute followed by an easy run at 5 MPH for 1 minute. You simply then repeat this sequence.

Just apply that to any cardio machine to create an interval workout.

It is however much easier and more effective to do interval work on real surfaces like a track, stairs or hills which is why they are big part of my NGN Program.

http://nogymnecessary.com/hill-sprints.html

http://nogymnecessary.com/stair-exercises.html

On real surfaces it’s much easier to do very hard or even extremely hard intervals then it is on machines.

The transition from a very tough interval is also smooth as you can simply stop or slow down for your easy interval.

For example If you run up stairs for 30 seconds all you have to do is stop or walk for your easy interval.

On a treadmill you have to actually press the buttons to slow down which can be a little tricky.

It can be done and is still effective but the real deal is the best choice if you have it available.

Virgil Aponte

Have your training questions answered live!!!

As you know my take on cardio training is to stick with high intensity exercises like Hill Sprints or Stair Work. I simply feels it gives you the best bang for you buck when it comes to your training. You work harder, your workouts are shorter and the results are much better as far as fat lost goes.

But I also believe you should so what you like best. If long runs or 45 minutes on the stair master if what you like then at least you are exercising. With that in mind here’s an email from anti-cardio author Craig Ballantyne. He’s also has some interesting advice about high protein intake as he’s a vegetarian.

The Truth About Cardio

By Craig Ballantyne:

The cardio debate rages on. Still skeptical that you can still get results without doing cardio everyday? My advice (and this works with excess protein intake as well)… “Just cut back a little bit each week until you realize that doing less cardio (or eating less protein) doesn’t slow your fat loss progress.” In fact, if you substitute harder intervals, I’ll bet you get more results.

AND if you have a former “cardio addict recovery” story you’d like to share, please do so by replying to this email. Yesterday, I gave this advice on my Facebook page, and received this brilliant reply from my Facebook friend, Siddharth Sheth: “The thing that most people don’t realize is that you can’t expect to get different results by doing the same thing over and over again. People are afraid of change. They’d rather keep on running on a treadmill for 45 minutes and not lose weight than try something different that pushes them out of their comfort zone for as little as 20 minutes and see the fat melt away.”

I agree! Couldn’t have said it better. In my opinion, folks stick with cardio because it is mentally easier to go for a jog or use the elliptical compared to doing real workouts that can change your body (such as the TT supersets, bodyweight exercises, and interval training). Taking the easy way out does NOT work. And it’s boring. As another one of my Facebook friends, Maria Landez, said: “I knew there was a reason I’ve never liked slow boring cardio. HATE IT!! Give me bodyweight or kettlebell exercise any day!” You don’t need cardio to burn fat anyways. Siddharth lost 25 pounds without ever stepping on a treadmill or cardio machine. He used kettlebell and bodyweight exercises instead.

And those types of workouts are exactly what you’ll get in the October, November, and December Turbulence Training Workouts. The October 2009 TT Fusion program is available now, and uses everything from barbells to kettlebells to bodyweight exercises. It was an instant classic when it was released. In November, we’ll have a complete Kettlebell and Bodyweight program from the first ever Certified Turbulence Trainer, Chris Lopez. And in December, you’re going to get four 12-minute circuits (one each for dumbbells, kettlebells, barbells, and bodyweight exercises) to keep you lean over the holiday season.

You’ll get all three of those workouts as part of your 3-month TT Membership when you get started with the Turbulence Training trial.

Click here to get started:

Turbulance Training

To your success,

Craig Ballantyne, CSCS, MS

PS – I just stumbled across another “intervals vs cardio” study… …and I’ll be sharing the results soon. As you expect, this study doesn’t make cardio look good. Unfortunately, too many folks find out the hard way, by doing a lot of cardio and getting no results.

Or as one woman on my Facebook page said, she gained 5 pounds of fat when she switched from strength training to cardio. Ouch!

Stick to Turbulence Training instead.

Click here to get started: Turbulance Training