Saturday, December 20, 2014

1 Answer for the Same Weight Loss Question

Today I did 2 good QnA sessions on the TT and ETR FB pages. Please check them out.

Lessons from the TT version...

This QnA shows what is on the mind of so many readers..."how to lose weight with cardio?"

It's the same question asked 4 different ways below...and it deserves the same answer. Amazingly, so many people still believe that cardio is the answer...but the real answer, while simple, has nothing to do with cardio. You don't need equipment, you can do it at home, and it tones you...beats weight loss plateaus...overcomes frustration...and does not require long cardio.

The questions:
I am 50 years old and have 50 pounds to lose. Is it best to change my eating habits and lose weight first, then start working out, or do it all at once?

I am at a frustrated level...I workout 4 times a week cardio and light lifting but the scale keeps going up....should I jusy be concentrating on cardio to burn and then tone later?

Best way to tone total body, cardio or calisthenics

Weight plateaus for last 3 months, changed up my cardio still doing weights every other day, what else can I do??

The answer is always:

Here's the perfect plan: You must combine diet with total body metabolic resistance training for the perfect 1-2 punch for losing belly fat. Grab these... 1) FREE meal plans: www.TurbulenceTraining.com/freemealplans and 2) And get these workouts: www.HomeWorkoutRevolution.com (bodyweight only) 


***


There was one other great question from Rebecca:


Q: I'm a runner who wants to include more weight work into my routine. What is the best balance between running and weights?


Answer:
Two strength sessions per week of 5 main exercises - Squat, push, pull, single-leg (like a reverse lunge), and a total body ab exercise (like mountain climbers, plank, or side plank). 1-2 sets of 8-12 reps is enough. Run three times per week. One moderate, one interval session, one long session on the weekend. And include 10-20 minutes of yoga after one or both strength training workouts.


Today's Kickbutt Mindset Tip:

TODAY is the first day of the rest of your life. Don't dwell on past mistakes because that will get you nowhere. Instead, focus on what you can and WILL do today, tomorrow, and the rest of your life, and all of the great things that will happen because of your actions. Don't wait for the 'time to be right' (i.e. until it's too late) to take action on your goals. If there's something you really want to do - if there is a dream body you want to achieve or a change in life you need – then find a way to do it now. Take little steps, make bigger bets, and celebrate each victory, great and small. Never give up on what is important to YOU.


Push on,


Craig Ballantyne, CTT


PS - I get this one other question all the time...


...and wanted to show you the main differences between Turbulence Training and my HWR bodyweight only program

- https://www.facebook.com/TurbulenceTrainingFanpage/posts/10152059615129679





Friday, December 19, 2014

7 Days Left

There are 7 days left in the most wonderful time of the year, and I want you to have a very Merry Christmas.

And then on December 26th, it starts.

The 22nd TT Transformation Contest.

Details => http://transformationcontest.com/rules.shtml

Why would you wait till New Year's Day?

If you get started on Dec. 26th, or as we call it here in Canada, "Boxing Day", you'll be ahead of the game and closer to your goals. Sure you can still have a blowout night on New Year's Eve, enjoy it! I know I will. But you could be down 3 pounds by then if you start on the 26th. So I want to see you in the contest. Let's make this our biggest and best yet!

Until then, enjoy 21 of my favorite (nutrition) things here:
=> http://www.earlytorise.com/21-top-nutrition-and-diet-tips-from-2014/

Today's Kickbutt Mindset Tip:
"Fat loss is simple once you realize how hard it is." Then you will accept how much effort, honesty, responsibility, long-range planning, creativity, intensity, discipline, thought and control the process is going to take. It is not easy. It is not going to happen from any magic pill. Only once you accept that will you succeed. Fat loss requires you to set up routines and stick to them. It is the creation of the routines that requires more discipline. Your workout requires intensity for maximum results. Focus on quality, not quantity. You need to integrate all aspects of your lifestyle, from diet to exercise to stress relief to social support, for maximum results. And stay here for social support and accountability. You CAN - and WILL - do it. I believe in you. I've seen it done a thousand times by every age, in any circumstance.

This time is your time. Never quit.


Push on my friend,

Craig Ballantyne, CTT




Wednesday, December 17, 2014

Squats and 10 Minute Bodyweight Circuits

Today I had an internal debate about going to the gym and squatting or taking the easy way out and staying home for a metabolic circuit of kettlebell and bodyweight exercises.

The circuit would have been less stressful. No traffic. No having to watch silly people do silly exercises that make me shake my head. No jockeying for equipment at the gym (it was a long wait for the squat rack today).

Plus, those last couple of sets of squats are brutal on the mind and body.

But...

I listened to Bruce:

"...if you always put limits on what you can do, physical or anything else, it'll spread over into the rest of your life. It'll spread into your work, into your morality, into your entire being. There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level." - Bruce Lee

And so I went and did my work.

The program went like this...

1A) Squats
1B) Box Jumps
1C) Pushups

2A) More Squats
2B) Leg Curl
2C) L-Sits

That was an hour of training, including my long old-man warm-up.

Of course, you don't have to go to the gym if you don't have time. You can still burn fat at home. Do this. Here's a sample workout from my Home Workout Revolution NO-equipment bodyweight video workout series:

10-Minute 20-10 Calorie Blaster
1A) Prisoner Squats
1B) Close-Grip Pushups
1C) Total Body Extensions
1D) Cross-Body Mountain Climbers (alternating sides)
– Do each exercise for 20 seconds & rest 10 seconds as you go to the next.
– Go through the circuit 8 times for a total of 4 minutes of workout time.

2A) Jumping Jacks
2B) Run-in-Place
2C) Burpees
2D) Prisoner Reverse Lunges (alternating sides)
– Do each exercise for 20 seconds & rest 10 seconds as you go to the next.
– Go through the circuit 8 times for a total of 4 minutes of workout time.

3A) Pushups (or hold a Pushup Plank)
3B) Total Body Extension
– Do each exercise once for 60 seconds.

The (Brutal) End.

If you liked that, then...

Get 51 NO-Equipment Bodyweight Workouts here (follow-along videos)

Today's Kickbutt Mindset Tips:
"I will do this" is the only attitude that works. "I'll try" or "I think" doesn't work." – Kekich Credo #57 ... Never give up on what is important to you.

Prior Preparation Prevents Poor Performance. - ‪#‎truth‬ If you fail to plan, you plan to fail. If you don't have 2 solutions for every obstacle, you will feel guilty every time you give in. Prepare your plan and execute on it. Review it regularly. Remove temptations so you stick to it. Once your plan is set, right decisions are easily made. You stay on track, marching towards your milestones. Success will be yours, and it starts now with your planning.

Push on and stay strong,

Craig Ballantyne

PS - "Always give without remembering. Always receive without forgetting." – William Barclay

#1 WORST food for your skin, joints & blood sugar

I have an important HOLIDAY time-sensitive article for you today that is a MUST-READ if you want to protect your skin, organs, muscles, and joints from aging during the busy holiday season...

We're going to show you the #1 worst food (marketed as "healthy") that harms your blood sugar levels, and how this also ages your body faster.  You might even be eating this food every day, so it's important to know the problems and how to minimize this:

=> The #1 WORST food for your skin, joints, & blood sugar  (beware -- Are you eating this?)
 
Avoid this food over the holidays and you will have more energy, less bloating, better sleep, and continued weight loss.
 
Stay strong and true to yourself,
 
Craig Ballantyne, CTT
Certified Turbulence Trainer
 
PS - If you liked today's article... please fwd this email on to any of your friends, family, or co-workers that would enjoy it.
 
PPS - Do what is right for you! Say NO to peer pressure.
 
Stay strong. You CAN do it. I believe in you.

Tuesday, December 16, 2014

Best. Workout. Ever. Period.

Readers always ask me, "Ol' Craiggy, if you were stranded on a deserted island with only have one piece of equipment, what would you choose?"

The answer is that equipment doesn't matter at all. Because as long as I have my bodyweight and my extensive collection of NO-equipment exercises and workouts, I can stay lean and have ripped abs forever.

It doesn't matter where you are. It doesn't matter how much - or little - time you have. It doesn't matter if you don't have the money for an expensive gym membership or if you have all the cool workout toys in the world.

All you need are bodyweight exercises to lose weight & get back in shape fast...without the gym...even if you are stranded on a deserted island.

You don't need no stinking long cardio when you can get the same results - and BETTER - in just 4 miraculous minutes of bodyweight exercise. And you can skip the diet pills when you have your bodyweight exercises to give you a natural metabolic boost.

That's what makes NO-equipment workouts the BEST workouts. Period.

There's no comparison. Well, except BETWEEN the 51 bodyweight workouts you get here:

Get 51 NO-equipment Home Workout Revolution Workouts

Each one comes in follow-along, online video format. Each one is also included in a 12-week program. Each one can be done on its own in addition to whatever workout program you're using now.

Each workout requires NO equipment.

Each workout gives you expert instruction on form (from myself and two Certified Turbulence Trainers).

Get the Best Workout Ever here <= with follow-along videos
 
Enjoy. Let me know which one is your favorite.
 
These are the best,

Craig Ballantyne, CTT
Certified Turbulence Trainer 

Monday, December 15, 2014

Female Fat Loss Over 40

Women's Health magazine has just put me in charge of an intense new project. I'll be reviewing the diet and workout programs of five women over the age of 40 to identify why they are NOT getting results. Then I'll be fixing their programs to help them lose weight and fix their trouble spots. It's like Restaurant Makeover, but for fat loss. ;)
 
Unlike most male trainers, or perky new female trainer 'fitness bunnies', I understand the trials and tribulations that you are going through. I've helped tens of thousands of women to lose fat and get back in shape (from pregnancy, layoffs, a slowing metabolism as they age, etc.) both on the Internet and in the real-world (i.e. when I was a 40-session per week trainer).
 
It's NOT your fault that past programs and diets haven't worked for you. It's the trainers and the magazines that are failing you.
 
The only other female fat loss over 40 expert that is on my level is Shawna Kaminski, Master Certified Turbulence Trainer. Not only has Shawna studied directly under me to use the TT principles to help her clients, but Shawna is also 51 years old and has flat, sexy abs (and can do more pullups than me!).
 
 
Shawna is the world's "go-to" fat loss expert for women over 40. Her program is guaranteed to work for you, no matter how many other diets and DVD's you've tried.

Fix your fat loss today,
 
Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - How to Have a Great Week:
 
Get out of "fat gaining" situations as quickly as possible. Don't put yourself in situations where temptation will be too great for your willpower. Cut your losses. Don't feel bad trashing junk food.
 
If you really, truly want to lose fat, you won't let others make you feel guilty for your decisions.
 
Surround yourself with positive people. Get rid of the toxic ones in your life.
 
Have a GREAT week!
 
Keep on making progress...you CAN do the impossible - you can lose fat and get lean over the holidays. Stay true to yourself.

Saturday, December 13, 2014

Saturday Deadlifting and Delicious Bread

Let's start with a big thank you to Diana Keuilian. Her recipe for coconut bread made my Saturday morning. After a sleep in (till 4:30am!), a couple of hours of work, meditation, and a dog walk, it was time for breakfast.

I made a simple blender drink of spinach, a banana, and creatine (it wasn't great, but it was purposeful), and a cup of my new favorite tea (White Chocolate Mocha from Stash teas), and a big macadamia nut butter sandwich with Di's coconut bread.

Coconut bread recipe here => http://realhealthyrecipes.com/2013/07/17/coconut-flour-bread/

That powered me through Saturday morning's deadlift workout.

Warm-up
- Bodyweight squats, pushups, old man warm-up moves & stretches, etc.

1A) Deadlift
1B) Long Jumps

2A) Good Morning
2B) Shrug

3A) Leg Curl
3B) Overhead Lunge

Today's Kickbutt Mindset Tips:
Do the Right Thing. Right Now.

Pick a poison to eliminate from your life. Replace it with purity. Remove temptations and create better habits. Make the Right Decisions easier to make each day...Pay attention to what you do and how it makes you feel. Be mindful. It matters.

Stay strong,

Craig Ballantyne, CTT

PS - Want to make an impact? Pour your heart out. Be vulnerable. Build relationships. Worry about who listens, not who criticizes.

Friday, December 12, 2014

10 minute muscle builders

If you are short on time, space, equipment, or anything else that we are short on at this time of year, then you're going to love these quick and easy 2-exercise workouts. I even have a few muscle-building 10- minute 2-exercise workouts for you below. But first, how to tighten your arms and butt...
 
The Bodyweight Fat Blaster to Tighten Your Arms
1) Total Body Extensions (or Burpees) - 30 seconds
2) Close-Grip Pushups (or Mountain Climbers) - 30 seconds
- Rest 30 seconds and repeat as many times as possible in 6-10 minutes.
   
The Bodyweight Fat Burning Solution to Tighten Your Butt & Thighs
1A) Reverse Lunges - 30 seconds per side
1B) Punisher Squats - 20 seconds on, 10 seconds off x 2
- Rest 30 seconds and repeat up to four times.
 
If you like the idea of female-specific fat burning workouts that tighten your butt and arms, I want you to meet one of my Master Certified Turbulence Trainers, Shawna Kaminski. Shawna is 50 years old, has flat abs, and can do more pull-ups than me. (Yeah, I know!)
 
Get workouts for women over 40 <= and fix your fat burning hormones
 
Go read Shawna's article on that site right now.
 
Carve your curves with that insider info, 
 
Craig Ballantyne, CTT
Certified Turbulence Trainer
 
PS - Here's a muscle builder for guys like me:
 
If you want to take those holiday calories and pack them on as muscle, but you only have a short time to workout, use this 3-day, 10-minute program...
 
Workout A
1A) DB Chest Press - 8-12 reps
1B) DB Row or Chest Supported Row - 8-12 reps
- No rest between exercises. 
- Rest 1 minute between supersets.
- Repeat as many times as you can in 10 minutes.
 
Workout B
1A) DB Goblet Bulgarian Split Squat - 8-12 reps per side
1B) DB RDL - 8-12 reps
- No rest between exercises. 
- Rest 1 minute between supersets.
- Repeat as many times as you can in 10 minutes.
 
Workout C
1A) Pullup - Max reps
1B) DB 1-Arm Standing Shoulder Press - 8-12 reps per side
- No rest between exercises. 
- Rest 1 minute between supersets.
- Repeat as many times as you can in 10 minutes.
 
Boom! 10-Minute Muscle.
 
PPS - Struggling after a hectic pre-holiday weekend of eating & parties?
 
If you are struggling, do not fear or worry. Instead, stay strong and commit to positive action every day. Always make the right decisions. Remember that every day and every decision keeps us moving ahead towards a better tomorrow. Increase personal discipline. Decrease personal destruction.
 
PPPS - And always remember...
 
"Life is not a dress rehearsal." - #truth ... It's your only Monday, Dec. 15th, 2014 ever. Make it a great one.