Issue #11 -- An interview with New Jersey's secret weapon, The DB Row, And a TTMembers story about his Plateau.
Turbulence Training Members FREE Fat Loss Newsletter
Inside Issue #11...
Keith Scott is another one of New Jersey's secret weapons. Keith trains young athletes and men and women for fat loss. In addition to being a great trainer, Keith is also an Athletic Therapist, so he brings a novel rehab approach to fat loss and muscle building when necessary.
Keith's excited to be active in the fitness industry at this time having just launched his website www.KeithScottTraining.com and he also has a very popular blog, www.Kescott45.wordpress.com where you can find more information on Keith and his training services.
CB: What do you need to know before you can assign a beginner to a specific program?
Usually, a few things.
First I would like to have a complete history that includes injuries, conditions, past surgeries, limitations, etc… I also like to do a full orthopedic eval and screening before I work with or assign anyone a program.
This will include a full postural screen, range of motion assessment and assessment of certain movements (i.e. overhead squat, gait, etc..) I will also take weight, BF, and some other body comp measurements.
Finally, I like to interview the person to make sure that they are serious about this and find out what their goals are. If I am doing a distance program for someone that I cannot see in person, I can get most of this info from a few emails and have them include some pictures and stats.
CB: Should a beginner do a lot of ab training? A lot of cardio?
I think everyone should do core training.
Does that involve the abs? Yes it does. So in that sense, yes beginners should do "abs." With that said, it always doesn't need to be "direct" ab work.
As a matter of fact, many beginners will do better and impact their abs secondarily from doing full body movements for the first time. As you know, many people out there think that by focusing on their abs, they will magically get their belly fat to disappear.
We all should know that you cannot spot reduce and no amount of direct ab work is going to make the fat disappear. So in that regard, NO, people don't need to do a lot of direct ab work. IN these instances, no they don't need a bunch.
Cardio? Depends on the goals of the person. Since you are talking about fat burning, I would have to say no, not at all. Most of my clients don't do much extra cardio at all in the beginning.
My programs are designed to give a person plenty of "cardio" within the session. Extra would not necessarily be beneficial at this point. As the person progresses, I will add more cardio into their sessions and have them do more on their own. Things like taking walks in the morning, extra HIIT work at the end of a resistance training session and other options all get thrown in as we go.
Nevertheless, in the beginning, I don't do a lot of extra. No need for it if your resistance sessions are right.
CB: What about an injured person, can someone still train for fat loss if they have a knee injury? What about a shoulder injury?
Absolutely they can.
But, it's a little harder to do and you have to be more creative. I work with a lot of injured people and a lot of people that are coming off knee injuries and also people coming off of shoulder injuries.
For someone with a lower body injury or issue, such as a knee, I utilize the hand bike (this is a machine that allows you to pedal with your arms and you can sit while you do it.) This machine gives you a great cardio workout if done right and I have had many clients perform HIIT training on this as well.
Also, a full spectrum of upper body circuits can be done while assuring that the lower extremity is safe.
For someone that has a shoulder injury, I would say that it's a bit easier because there are plenty of machines (bike, elliptical, treadmill, etc..) that can be done without use of your arms.
Also, like with the upper body, lower body circuits can be performed with legs only, while keeping the shoulder, for example, safe.
One thing I need to point out, the trainer needs to be extra careful in these situations because many exercises do, in fact cause stress to the joints but do not necessarily do so directly. So make sure you are keeping the injured areas stress free unless you are supervised by someone that understands the injury.
Click HERE to read the rest of Keith's interview.
2) Exercise Video Clip of the Week for Platinum Members
A good upper back exercise. Build your pulling strength and boost your metabolism.
Watch the workout video HERE.
3) Forum Topic of the Week:
CB: Just a reminder...
Keeping track of your workouts is incredibly helpful.
Over time, you figure out what "works" for you if you keep track of your workouts and your results.
You can help others more specifically (like how Al helped out in the Guerrila cardio thread).
Any time. That`s what the forums are for, as Craig so often states, social support.I`ve been training for 30 years,I wish this had been around when I started. Would have saved a wholelot of time and a whole lot of pain. I truly believe that TT is THE way to train for every one. Craig is very much ahead ofhis time, like Mike Mentzer was in the 7o`s.
CB: Al, excellent Mike Mentzer reference...and you are right, his approach to volume is an eye-opener.
Read the rest of the forums, including a discussion on "How to get better sleep" HERE.
4) Workout of the Month - August 2007: The Dumbell-Kettlebell-Bodyweight Fusion Workout!
The August workout has arrived! It's the TT KB-DB-BW Fusion Workout, combining kettlebell, dumbell, and bodyweight exercises together as one.
This program is another fat burner, consisting of supersets of dumbell or kettlebell exercises paired with a bodyweight exercise.
So it's the dumbell-kettlebell-bodyweight fusion fat loss.
Shoulders, arms, back and posterior chain take a pounding in this workout, and will burn fat like a 4th of July BBQ. Plus, this workout had some of my trusty pushup inventions in there as well, and I'm really asking a lot of you to complete all the reps in this workout.
P.S. If you want serious fat loss...
"I have been using Turbulence Training for the last year and have lost 30 pounds. I am now at 153lbs and 12% body fat. By the way, I'm 41 years old and love the Fusion Fat Loss bonus workouts. The fusion workoutts are a killer and fun to do."
Click here for the August 2007 workout and videos.
5) What's Coming Soon on www.TTMembers.com
We have an amazing teleseminar coming up with some of the biggest names in fat loss and muscle building.
Plus, the TT Exercise Index is now available to download...
Download hundreds of dumbell and bodyweight exercises here.
Support the Fight Against Cancer
Please visit www.Liftstrong.com and support the fight against cancer by purchasing your own copy of Lift Strong - a CD-ROM packed with inspirational and educational articles about training, overcoming the odds, and winning at life.
Thanks for reading this week's TTmembers.com newsletter.
To become a member, click here: http://www.ttmembers.com/public/10.cfm
Craig Ballantyne, CSCS, MS
Author, Turbulence Training