Wednesday, October 22, 2014

5 exercises better than reading while doing cardio

Shape magazine recently made a shocking statement. According to their scientists, when you do a workout on the elliptical machine that says you burned 400 calories, the TRUTH is that you burned only 300 calories.
 
The elliptical overestimates your calorie burn by about 30%. 
 
No wonder cardio doesn't work for fat loss. The machines LIE to you.
 
I hope you're not making that one big mistake and trusting cardio machines to help you lose weight. It's literally a big fat lie if you are.
Even worse is when I see people reading while doing 'cardio'. Listen, I'm sorry, but you can't expect results if your workout involves reading. Tell that to everyone at your gym!

You are much better off going to a Celebrity Trainer, like Mikey Whitfield, who has become famous for his Finisher workouts and unique alternative exercises that require NO-equipment. Mikey was the 2012 TT Trainer of the Year and I asked Mikey for some fat burning tips today.

Here are 5 exercise substitutions you MUST start using today:

These will allow you to burn fat anytime, anywhere, without equipment.

#1 - Replace the Elliptical Machine with...

Jumping Jacks or the Split Shuffle exercise.

#2 - Replace the Treadmill with...

Mikey Whitfield's 7-Day Metabolism Fix Workout Finishers

#3 - Replace Kettlebell Swings with...


Total Body Extensions

#4 - Replace the Stationary Bike with...

Punisher Squats, Narrow-Stance Bodyweight Squats or Lying 1-Leg Hip Extensions

#5 - Replace Traditional Interval Training with...

...one of Mikey's favorite fat-burning and core training supersets:

Total Body Extensions - 30 seconds
Plank - 30 seconds

I highly recommend all of Mikey's workouts here:
 
Get Your Fat Burning Exercise and Workout Substitutions

Grab all of those exercises and NEW, fun, and unique fat burning workouts right now. Some of these moves are new, but here's one of my favorite Rules in Life:

"To get something you've never had, you must do something you've never done." - #truth

If you want to lose fat and get back in shape, it's time to stop reading while you do cardio and for you to try some new exercises, and FINALLY burn that stubborn belly fat. You'll love Mikey's workouts. They are high-energy, fun, and most important, you'll get results in just a short amount of time.

Sound good? I know it does.

Let me leave you with one last motivational kick-in-the-pants...it's a quote that I keep coming back to every day in my own personal transformation...

"Become the person you need to become to achieve the dreams you want to achieve. Never give up on what is important to you."

You can do it. Mikey and I believe in you.

I highly recommend all of Mikey's workouts here:
 
Get Your Fat Burning Exercise and Workout Substitutions
Start your change today,

Craig Ballantyne, CTT
Certified Turbulence Trainer

Tuesday, October 21, 2014

For Women that want to lose weight

If you want to lose 5, 10, 15 pounds or more, read every word in this email.  Here's why...

Everyone knows  most mainstream "diet" information is not only incorrect, but will actually make you fatter.

Like it or not, the government and media dictate to us what is healthy and what isn't, yet their advice is often fraudulent, deceitful, and ultimately harmful to your health and fat loss goals.

And nobody is more of a victim of these fat loss saboteurs than women...

In fact, the media SPECIFICALLY targets women far more than men when it comes to fat loss - and offers diet advice that simply doesn't work...

Promoting products like...
  • "Diet" yogurts stuffed full of toxic ingredients like aspartame, food coloring, and other preservatives...
  • Diet sodas & fruit juices that contain NO nutritional value whatsoever...
  • And prepackaged "diet" foods that will not only INFLATE your belly like a balloon, but can lead to Diabetes, Alzheimers, and worse...
Many of the so-called "health" foods you see advertised contain ingredients called excitotoxins that have a similar effect on your brain to MORPHINE on your body.

An effect that can cause rabid addiction to these foods.  Creating a drug-like dependency that makes it hard to stop eating them once you've started.

Even worse... when you try to stop eating them, you go through a 'detox' process like drug withdrawal - making it almost impossible to quit.

And as for those commercials with attractive women touting these foods' health "benefits"? Unless you call type 2 diabetes a benefit, STAY AWAY.

With all the misinformation out there, it's no wonder obesity (and the other terrible health conditions that come with it) is such an epidemic right now...

And that women, more than ever, are facing unprecedented obstacles to their health that THWART their natural ability to burn off fat.

Well, no longer...

I want to invite you to a special online event - for women only - that's designed to push the weight loss conversation forward by 10 years.

It's called "For Women Only: The Weight Loss Solution" and it's a FREE online event that will help you finally - and permanently - lose weight and get the body that you desire.

It's hosted by fat loss expert Neely Quinn and PaleoHacks.com. They have over 35 of the best women's weight loss experts in the world to show you EXACTLY how to finally lose the weight you want - and get the body that you desire.

In this event, you'll learn everything from...
  • What to eat (and which foods to avoid)
  • How to balance and take control of your hormones
  • How to heal digestion, thyroid, and autoimmune conditions that are sabotaging your weight loss naturally
  • How to "cheat" and still lose weight
  • How to exercise (and more importantly, how NOT to exercise)
And, of course, a LOT more that I can't fit in this e-mail.

The event began on October 21st, and will be FREE to watch while the event is going on. I highly recommend checking it out, as it could be the final step in achieving your weight loss goals.

Register (free) For The Weight Loss Solution Here

To your success,
 
Craig Ballantyne, CTT
Certified Turbulence Trainer
 
PS - When you register for the FREE Weight Loss Solution, you'll also get a FREE bonus report that will show you 10 of the top reasons that you are NOT losing weight - and exactly what to do to fix them.

These reasons are NOT what you'd expect, so I'd highly recommend reading the WHOLE report.

[Free] Registration For The Weight Loss Solution Here 
 
 

Monday, October 20, 2014

Hike and Lift

Went for a hike yesterday at Rattlesnake Point - near Toronto - with my friend and TT Client of the Year, J-Roc. The scenery reminds me of what I saw last fall when I was visiting Tuscany. It doesn't get much nicer than this in October.

Today was much different...dreary and rainy, but deadlifty, too. :)

The Workout

Warmup of 200 squats and 200 pushups

1A) Deadlift
1B) Broad Jump

2A) Bench Press
2B) Pullup - total of 50 reps
2C) Handstand Pushups - total of 20 reps

This gave me 470 total reps.

And two photos.

Turbulence Training's photo.
Turbulence Training's photo.

Here are some bodyweight circuits for you, too:
- http://www.earlytorise.com/10-minute-workout-challenges/

Today's Kickbutt Mindset Tips:
Stop worrying about what other people think...or what the scale "says".

You cannot control their thoughts or actions, only your own. Control what you can and concentrate on what counts.

"You are responsible for exactly who, what, and where you are in life. That will be just as true this time next year." – Dave Kekich

If you stumble, get back up. What happened yesterday no longer matters. Today, get back on track to moving closer to your dreams and goals. Turn the bad into something beautiful. Learn powerful lessons from your errors and then leave your mistakes behind. Never give up on what is truly important to you. You can do it. Put the negative behind and prepare for a positive week.

Get ready to make positive progress towards your big goals and dreams.

... Stay strong and push on!

Have a great week,

Craig Ballantyne, CTT

PS - If you want to control your day...

...it starts with controlling your email problem. Remember that every wasted minute you spend in your inbox is a minute stolen from the limited time you have for your kids, family & friends.

***
12 week cumulative total:


15,000 Bodyweight Squats
  • 11,135
10,000 Pushups
  • 7967
3,000 Bodyweight Rows
  • 2718
2,000 Pullups
  • 996
1,500 Burpees
  • 1161
1,500 Chinups
  • 515
333 Handstand Pushups
  • 285
= 24,767/33,333 reps

Saturday, October 18, 2014

105 pullups

Today was the most pullups I've ever done in a workout. It beat my record of 100 set just last week.

The workout was powered by 3 teaspoons of cacao nibs and a banana taco. A banana taco is a banana and cashew butter in a coconut wrap (from http://JulianBakery.com).

Somewhat like a riddle, wrapped in a mystery, inside an enigma.

Anyways...

Today's bodyweight workout gave me:

430 reps

105 pullups (sets of 5-10)
75 burpees in 9:54 (sets of 7-8)
100 squats
100 pushups,
50 trx rows to finish with the upper back pumpitude.

Tomorrow will be off from lifting...doing a big hike at rattlesnake point near Toronto. Then hopefully I'll be catching a movie...either Fury or The Drop. Sunday will also be an Internet free day. At the very least I'll be visiting The Big Carrot, a famous grocery store in Toronto.

Until Monday...

Here's a 10-minute CLASSIC bodyweight fat burner for you...enjoy this free workout video:
- http://www.earlytorise.com/workouts-of-the-day/10-minute-no-equipment-fat-burning-workout/

Today's Kickbutt Mindset Tip:
Never Give Up on what is important. Make new changes today. Keep on going. Keep on pushing. I believe in you. Be persistent! Because ... "Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race." - Calvin Coolidge

... Stay strong!


And push on,

Craig Ballantyne, CTT


***
12 week cumulative total:


15,000 Bodyweight Squats
  • 10,935
10,000 Pushups
  • 7767
3,000 Bodyweight Rows
  • 2718
2,000 Pullups
  • 946
1,500 Burpees
  • 1161
1,500 Chinups
  • 515
333 Handstand Pushups
  • 265
= 24,297/33,333 reps

Friday, October 17, 2014

Grinding it out

Weird day. I just didn't feel like hitting the gym, even after a day off. But I knew that if I could grind it out through a warm-up, that I would have a great session, and I did, even hitting a personal best max pushup set of 60.

Total Bodyweight Reps: 550

200 squats
200 pushups
150 rows

Also did barbell squats.

Followed that up with a stranger than normal blender drink. I put red grapes in for the time ever. The skin doesn't blend up very well. Tasted okay though. Earlier this week I put two oranges in, and that worked better.

Today's Kick Butt Mindset Tips:
"Nothing wins more often than superior preparation." – Kekich Credo #73. Know what you are up against. Know the roadblocks in your way. Identify two solutions for each obstacle. Don't shrug off this advice thinking it's too quaint. It works. Just do it. Better prepare for your battles. Know what you want to get done. Know when you work best. Control that time. Take Action. Do not let others get in the way. OWN your day.

Whatever is in your way, you're stronger than it, you're tougher than it, and you're better than it. You're going to beat it. You must truly believe in yourself. You must end the "I'll give this a try" mindset, and switch to an, "I'm going to succeed" belief. You can do it. Stay strong and never give up on what is important to you. Plan ahead for tonight, Saturday, and Sunday's obstacles now so that you have solutions to all of your temptations.

Have an amazing weekend!

Push on,

Craig Ballantyne, CTT


***
12 week cumulative total:


15,000 Bodyweight Squats
  • 10,835
10,000 Pushups
  • 7667
3,000 Bodyweight Rows
  • 2668
2,000 Pullups
  • 841
1,500 Burpees
  • 1086
1,500 Chinups
  • 515
333 Handstand Pushups
  • 265
= 23,867/33,333 reps

Wednesday, October 15, 2014

100 Pullup Workout

This was my first Century Pullup workout, the first time I ever did 100 reps in a single workout. It was a massive hour long bodyweight workout with lots of circuits.

It's best to move between lower body, pushing, and pulling exercises, as that gives each muscle group time to rest while the other works. If your goal is strength, take a rest (1-minute) at the end of the circuit. If your goal is fat loss or fitness, take no rest or a very short rest.

You can do hundreds and hundreds of reps, have fun, and avoid overuse injury with this approach.

For example, to get those pullups, I was using this circuit:

1A) Squats
1B) Pullups
1C) Pushups

I also did a tough pushup challenge. My goal was 10 sets of 30 pushups. These were supersetted with bodyweight squats and TRX rows. I was only able to do three sets of 30. For the remainder of the 10 sets, I did 22-25 reps, took a short break, and then finished the rest of the reps (to hit 30 each time).

My chest, tris, upper back, and lats will be tired tomorrow. But that's okay, because I'm going to get under the bar to squat.

Today's total reps:

825 reps

200 squats
400 pushups
125 rows
100 pullups

I then followed that with a repetitive Facebook Fitness QnA session. I gave the same answer to 10 different, yet very similar questions such as:

Q:
What are good exercises to get rid of belly fat, "squirrel wings under arms" and to tighten thighs?

Answer:

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) or www.turbulencetraining.com (bodyweight and dumbbell exercises)

Today's Kickbutt Mindset Tip:
"If you don't know what you want, you end up with a lot you don't." - Doorman, Fight Club

Avoiding problems will not make the situation better. Take action and attack them head-on instead.
 
Have an awesome day and if you need a short workout, try this out, it's one of Bally the Dog's favorites!
- www.HomeWorkoutRevolution.com/freeworkout

Oh, and I hope you caught this podcast
- http://cashflowdiary.com/cfd-105-high-impact-guest-craig-ballantyne-talks-reaching-beyond/

Push on to a great week,

Craig Ballantyne, CTT


***
12 week cumulative total:


15,000 Bodyweight Squats
  • 10,635
10,000 Pushups
  • 7467
3,000 Bodyweight Rows
  • 2518
2,000 Pullups 
  • 841
1,500 Burpees 
  • 1086
1,500 Chinups
  • 515
333 Handstand Pushups
  • 265
= 23,317/33,333 reps

Monday, October 13, 2014

Deadlift Bodyweight Pumpkin Workout

Big deadlift and pumpkin workout today.

Okay, maybe no pumpkin, but definitely deadlifts and bodyweight exercises.

1A) Deadlift
1B) Bench Press

And then all these bodyweight exercises to be added to the challenge.

771 reps

350 squats
200 pushups
150 rows
51 pullups
20 handstand pushups

And then, if you ARE looking for a pumpkin workout...dont' do this:

Today's Kickbutt Mindset Tips:

Two of my favorite quotes...

"If you don't know what you want, you end up with a lot you don't." - Doorman, Fight Club

And...

One of my favorite quotes!

Push on to a great week,

Craig Ballantyne, CTT


***
12 week cumulative total:

15,000 Bodyweight Squats
  • 10,435
10,000 Pushups
  • 7067
3,000 Bodyweight Rows
  • 2393
2,000 Pullups
  • 741
1,500 Burpees
  • 1086
1,500 Chinups
  • 515
333 Handstand Pushups
  • 265
= 22,492/33,333 reps