Wednesday, October 31, 2007

What is a Spiderman Lunge?

Same thing as a Spiderman Climb, in my workouts. I apologize for the confusion. Sometimes I call them one thing, another time the other.

Click HERE to watch the Spiderman exercises

New video coming tomorrow,


PS - Last day to get the full October TT 500 Workout.

Click HERE for the latest TT workouts

Workout Update

Just a quick update on my own workouts. I've started the next phase of Jay Ferruggia's Maximum Mass this week, and have enjoyed the first two workouts. However I am out of town for the rest of the week and will be relegated to training in a hotel until Sunday. We will improvise.

Results have slowed down, but this is entirely my fault. Due to a stupid decision I made, I am a little stressed out right now, and I don't feel like eating much. I suppose that's better than being a stress eater, but its making things hard right now.

On Sunday I did workout A, then on Monday I trained with Kettlebells. Yesterday was workout B, although we subbed in regular bench press for incline bench press and we did it slightly different than Jays' program calls for it. (Don't tell Jay).

We did 6 sets in a wave fashion.

255x3, 270x2, 285x1, 255x3, 270x2, 290x1

Today I will train with kettlebells, then travel. Tomorrow or Friday I will lift in the hotel gym doing what I can. Then back to workout A next Monday.

Stay strong,


PS - The November TT workout is now available...

...and you also have until midnight tonite to grab the October TT Bodyweight 500 Workout. Don't miss out!

Click HERE to download the October & November Workouts

Tuesday, October 30, 2007

TT for Runners & Endurance Athletes

Q: Could you design a TT workout geared toward strength and conditioning for a long distance runner?

There's really nothing I would change from a regular TT workout, except I would have a long distance runner do less volume and less frequency.

The exercises are the same...

TT always focuses lower body exercises on glutes and hamstrings...and these muscles are often week in runners.

Frankly, and I mean no disrespect, but runners are usually so weak that you could barely go wrong with any type of strength training program. But if someone were to use Turbulence Training, they would be leaps and bounds ahead of the pack.

As for reduced volume and frequency, I would start a long distance runner at 2 workouts per week, and 1 set per exercise, if they were new to strength training.

A good place to start is the original Turbulence Training Dumbbell-Bodyweight Fusion program from way back in October, 2006. Plus, you get 8 weeks of workouts for the price of 4 weeks.

Click here to read more about the DB-BW Fusion workout

Of course, we would make the appropriate considerations for injury history, etc.

For non-endurance athletes who want more advanced muscle gain and fat loss, the November 2007 "Gain Muscle & Lose Fat" TT workout is perfect for fast results in a short amount of time.

This program is a hidden gem that not too many people know about or have used. I highly recommend it.

The November TT workout of the month goes back to basics and focuses on classic Turbulence Training supersets to help you build muscle and burn fat.

Train hard but safe,

Craig Ballantyne, CSCS, MS

PS - Want to gain muscle and lose fat?

Click here for the Nov 2007 workout to Gain Muscle & Lose Fat

Monday, October 29, 2007

The Wrong Way to Burn Holiday Calories

The season of eating too much starts this Wednesday are you going to deal with it?

I despise the fitness advice and "guilt mentality" that occurs at this time of year.

Every article I read talks about, "How much cardio should I do to burn off the calories from Thanksgiving Dinner" or "I ate way too much Halloween candy last night, so I'm punishing myself with an hour on the cardio machines."

Stop! Stop! Stop!

I hate this "break the body down" mindset. I can't stand to hear people talking about "punishing" themselves for the food choices they made last night. It saddens me to think of all the time people waste on the compulsive act of visiting the cardio confessional.

That's not what health, fitness, and good workouts are about.

Too many calories plus a steady diet of slow cardio will only leave you with a "skinny-fat" body. But with resistance training and interval training, you'll use these tools to sculpt your body and increase the calories you burn at rest.

Don't use exercise bulemia to justify binges on high calorie foods.

Think about this...if you rely only on slow cardio to burn off calories, then you'll have no option but to go in everyday to try
and lose weight.

And if you stick to that plan and happen to miss a day of "marathon cardio", chances are you'll be closer to being nominated for the role of "Office Santa" because cardio does nothing for you outside of the actual workout.

On the other hand, the Turbulence Training resistance and interval workouts get your metabolism roaring like a hearty holiday fire. So even while you are stuck at your desk between Christmas parties, your body will still be fighting fat.

Plus, with Turbulence Training, you can build muscle while at the same time as losing fat.

Yes, I know, conservative scientists will tell you gaining muscle and losing fat at the same time is impossible...
But a recent study from the American Journal of Clinical Nutrition showed that even men and women over the age of 60 can burn fat and gain muscle at the same time simply by doing strength training.

And that's why I've put together the November 2007 TT workout called, "Gain Muscle & Lose Fat", and released it a few days early.

Because that is one of the great things about the Holiday Season...GIVING stuff away.

When you order Turbulence Training, you'll also get a 3 month TT membership, where you can download the new TT "Gain Muscle & Lose Fat" workout. Plus, if you start Turbulence Training before midnight on October 31st, you'll also get the October TT Bodyweight 500 workout.

So no matter what Halloween, Thanksgiving, or even the earliest of Christmas parties throws at you, the Turbulence Training workouts will help put those calories in the right place. You'll build muscle and burn fat.

Click HERE to get your bonuses before the end of October

TT for life,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Change your workouts to beat a fat loss plateau.

"The constant shakeup is amazing. I look forward to my workouts. I feel so much better than I did 6 weeks ago. I had almost given up on fitness as I was becoming very frustrated with my plateaus. I started out at 233 lbs and am already heading for 225 in only a few short weeks. Thank you for developing this truly amazing program and for sharing with the rest of us. It's very refreshing to enjoy working out again!"
Dave Heffernan

"Turbulence Training is AWESOME! I started working out in 2004 first time in gym at 39 yrs. Then I discovered T.T. in 2006 and started receiving unbelievable info on exercises/nutrition. Immediately I started incorporating T.T. in my busy schedule which is improving my strength, definition, flexibility and nutrition. Craig is quick to reply to questions and supportive. My confidence and strength has definitely improved. If I only knew of Turbulence Training in 2004. The gym crowd is really checking me out now."
Kimmie Clark

"I lost 14 pounds this month and the weight is just falling off me. My wife says I now look like when we first met and I still have more to go. I can fit into my old jeans again which is a big deal for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends."
Billy Williams

Click HERE to get started with Turbulence Training

Sunday, October 28, 2007

Jump Rope Intervals

Some pretty cool stuff in the latest TT Members interview with Jon Hinds, owner of Monkey Bar Gym.

Click HERE for his jump rope interal program

Friday, October 26, 2007

Gain Muscle & Lose Weight

Usually I don't work late, but by the time we finished filming it was 10pm. Got home at 10:30, walked the pup around the block (past all the "clubbers" going to their fancy Fashion Week parties) and when I got back, I went straight to work finishing the November TT workout, because TT Members were getting impatient with me and wanted the latest workout, like yesterday.

Click HERE to get the TT Gain Muscle & Lose Weight Workout

So I finished that by 12:30am, and then I was able to write a couple of articles. It was finally 1:22am by the time I got to the couch to read a couple of chapters of, "The Best of Surfer Magazine". I'm almost done...its a fun read, non-work related, and it sure sounds like fun to have grown up in Hawaii near the North Shore.

But back to the workout...if you are looking for a classic TT workout, along the lines of the most popular TT 2k3 and TT 2K4, then you've got it in the November '07 workout. So no matter what Halloween, Thanksgiving, or even the earliest of Christmas parties throws at you, this workout will help put those calories in the right place. You'll build muscle and burn fat.

Click HERE to start building muscle and burning fat

I despise all the articles that suggest doing extra cardio to burn off extra calories eaten at this time of the year. I really dislike that "break the body down" mindset.

Instead, use resistance training and interval training like a sculptor uses his tools to shape and form the body you want. Don't use exercise bulemia to justify binges on high calorie foods. Turbulence Training is a healthier mindset and more effective way to make it through the holidays while staying healthy and fit, and getting ever closer to the body of your dreams.

TT for life,

Gain muscle & lose fat for life

PS - You still can get the TT Bodyweight 500 before Oct. 31st at

November TT Workout - Gain Muscle & Lose Fat

On Monday, it was sticky hot here in Toronto, very unusual for late October and the heat added to the intensity of my regular workout. Yet even after getting fatigued by my deadlifts and dumbell presses, I still decided to do a bodyweight circuit to finish my workout.

And for that, I chose the tough bodyweight circuit from Workout B of the upcoming November "Gain Muscle & Lose Fat" TT workout. Which is now available to all TT members HERE.

The November TT workout of the month goes back to basics and focuses on classic Turbulence Training supersets to help you build muscle and burn fat before (and DURING!) the holiday season.

Back to basics with this program...perfect for the time of year when calorie intake is high, and time is tight. Get your dumbells out and prepare to press, pull, and lunge your way to better, tighter body. The shirts will be soaked with sweat and the muscles pumped after this bad boy of a workout.

Throw in a classic Turbulence Training bodyweight circuit and my favorite new ab exercise, and you will be feeling muscles you never knew you had. I'll put a twist on your pushups to take the challenge to the next level.

The perfect workout for building muscle and burning fat at the same time.

Listen, there are over 4 weeks till American Thanksgiving, and exactly 9 weeks until Christmas Day...that's a lot of time to make a HUGE swing one way or the other in the body fat department.

On one hand, if you stick with the TT workouts and lifestyle plan, you could lose 1-2 pounds of fat per you a nice Christmas Day present of almost 20 pounds off your belly...

Click HERE to gain muscle and lose fat with the November TT workout

I think its a treat, not a trick,


PS - You still have 5 days to get...

...the October 2007 TT Bodyweight 500 workout. Click HERE to take the TT BW 500 challenge.

PPS - Don't forget about the Bodyweight Manual Videos...

You must be a Platinum Level Member to watch these videos.

While you were enjoying summer nights on the patio, I was sweating in the gym till 11pm recording workout videos for the entire 6-Month Bodyweight TT Manual...and now I am starting to get these videos up on the member's site.

Click HERE to watch the 6-Month Bodyweight Manual Videos

PLUS, I'll ship you a copy of the TT for Fat Loss DVD's when you become a Platinum Member.

"Turbulence Training is absolutely incredible. I've worked out for years and spent many dollars on personal trainers with very minimal results. TT is the only way to go. There really isn't even a close second!! I'm telling everybody who will listen about TT. There's so much junk out there that I love telling people when I find something that is really great. One of the things I say about you on my website is that you over-deliver. You over-deliver like nobody I've ever seen. Keep up the GREAT WORK."
Steve Tuggle, CPT

"I bought a TT membership last Jan/Feb becuase it promised results - fast and focussed - and today I renewed my Platinum Membership early because this system works. If I have problems or questions - I go onto a forum - I ask - and within an hour or 2 I have an answer - from Craig or from someone else - but Craig always answers - the answers work. I also have
hundreads of support mates all over the world who want to know what I do and if it works - and they offer advice - I do the same for them - this support works. And finally, I get videos to show me what to do and MP3s to tell me what to do.

All I need to do is
1) Set my goals
2) Follow the programme
Richard Blakeborough, New Zealand

See you on the Turbulence Training forums

Thursday, October 25, 2007

How to Lose Lower Ab Fat

I'm not a big fan of bodybuilding, but I know good fat loss info when I read it. And last Thursday while I sat in the Toronto Airport waiting for my flight to Tampa Bay, I finally got around to reading an interview about how to lose lower ab fat with bodybuilding expert, Tom Venuto.

This guy knows his stuff.

You need to search high and low to find everything Tom says about building 6-pack abs and burning belly fat.

I have, and fortunately I was able to get permission to re-print the following article from Tom on how to get rid of lower ab fat...

"How to see your lower abs"
By Tom Venuto

Seeing your abs, or any other muscle group, for that matter - is almost entirely the result of having low body fat levels. You get low body fat from proper diet (as well as cardio and strength training), not from doing hundreds of ab exercises every day.

My guess is that it may seem like your lower ab muscles are "hard to develop,"but it's not really an issue of "muscle development" at all, you simply have too much body fat and are storing it in your lower abdominal region more readily than other parts of your body and you can't see the muscles through the fat.

Most people don't have their fat distributed evenly throughout their bodies. Each of us inherits a genetically determined and
hormonally-influenced pattern of fat storage just as we inherit our eye or hair color. In other words, the fat seems to "stick" to certain areas more than others.

MEN often tend to store fat more readily in the lower abdominal region (the "pot belly", "spare tire", "beer gut", or "love

In WOMEN, the "stubborn" areas are usually the hips, thighs ("saddlebags") and the triceps ("grandmother arms").

You could focus on more "lower ab" exercises like hanging leg raises, reverse crunches and hip lifts ("toes to sky"), but even these won't help as long as you still have body fat covering the muscles.

You can't "spot reduce" with abdominal exercise.

The lower ab area is often the first place the fat goes when you gain it, and the last place it comes off when you're losing it.

Think of ab fat like the deep end of the swimming pool. No matter how much you protest, there is no way you can drain the deep end before the shallow end.

I would suggest cutting back the volume on your ab training and spending that time on more cardio work instead. Personally, I only do about 15 minutes of ab work two times per week. (About two to four exercises with reps usually ranging from 10-25 reps).

As far as nutrition goes, here are a few fat-burning nutrition guidelines in a nutshell:

- Eat about 15-20% below your calorie maintenance level. If you use a more aggressive calorie deficit of 25-30%, then do not keep calories too low for too long; increase calories to maintenance or maintenance +10-15% 1-2 days per week.

- Spread your calories into 5-6 smaller meals instead of 2-3 big ones. Be very conscious of portion size. eat too much of anything and you can say goodbye to your abs. Period.

- Eat a source of complete, high quality lean protein with each meal (egg whites, lean meat, fish, protein powder, etc). Choose natural, complex carbs such as vegetables, oatmeal, yams, potatoes, beans, brown rice and whole grains. Start with aprox. 50% of your calories from natural carbs and reduce carbs slightly (esp. late in the day) if you are not losing fat.

- Avoid refined, simple carbs that contain white flour or white sugar.

- Keep total fats low and saturated fats low. Aim for 20% of your total calories from fat (and no more than 30%). A little bit of "good fat" like flax oil, fish fat, nuts & seeds, etc is better than a no fat diet.

- Drink plenty of water - a gallon is a good ballpark to shoot for if you are physically active.

So while doing 1000+ reps of ab work four days a week is an amazing feat of endurance, but thats not how you get visible, rock hard, 6-pack abs!

You might have outstanding development in your abdominal muscles, but if your abs are covered up with a layer of fat, you won't be able to see them even if you do 10,000 reps a day!

You "get abs" from reducing your body fat and you reduce body fat mostly through diet and cardio.

Tom Venuto
Fat Loss Expert at Global Health & Fitness (GHF)


You just can't argue with Tom's solid advice. If you want to ask Tom more questions and get more of his fat burning articles, visit Global Health & Fitness. 

Click HERE for the Global Health & Fitness Program

Wednesday, October 24, 2007

Turbulence Training Updates

Rapid fire fat loss updates for you today...

1) update

It looks like Men's Health will be using the TT Bodyweight 500 for their January Fat Loss Transformation Challenge. However, I modified it so that there are only 3 workouts per week and the entire program is bodyweight only.

If you can't wait for that version, make sure you watch the videos and start the workout in the next 7 days before it goes "Byebye" into the TT Platinum Level Members Library.

Click HERE for the TT Bodyweight 500

So far the fastest TTBW 500 has been 24 minutes...what can you do?

2) Fasting for Weight Loss

Brad Pilon is the fasting for weight loss expert, and he just posted the surprising results of a recent fasting study. He even includes a pretty graph.

Click HERE to learn about fasting for weight loss

And some of his readers have impressive success stories...according to one reader named Denise,

"Using fasting for weight loss has been a blessing for me. Ever since reading Eat Stop Eat & applying fasting I have dropped one size & lost 10 pounds. In only 1 1/2 months. I'm almost at my goal weight which I haven't seen in about 2 years all while dieting & working out."

3) Do intervals suck?

No. Quite the opposite. 

4) Chinup Tips from the forum...

Struggling to get more chinups?

Q: I am still working to get back in shape and my current TT program calls for chinups. At this point I can only get 2 chinups. Until my strength returns, which is the best substitute, Reverse Pulldowns or Inverted Rows? At this point my program calls for 6 chinups but since I can only do 2, I finish the remaining reps performing inverted rows. Is that a good strategy?

Click HERE for my tips to get more chinups


Stop Standing on Swiss Balls

I thought people stopped doing this back in 2003, but apparently not. Brad Pilon recently emailed me to say he saw a trainer instructing a young athlete to do an exercise while standing on a Swiss Ball.

Clearly, the trainer is not smarter than a 5th grader. There should be a TV show for people like that...

Listen, there are no benefits from standing on a ball that you can't get from some other exercise that is exponentially safer than standing on an inflated oversized beach ball.

Plus, when you stand on a ball or a bosu ball on inflated disk, you reduce the amount of muscular force that you can generate. Its not rocket science. If you are training for fat loss, strength, or muscle building, there is no need to stand on a ball. If you want to join the circus, then maybe you have a point...

Bottom line: Standing on a ball to exercise puts you at SERIOUS risk of death. One friend of mine had a client fall off the ball and smack her head on the gym's wooden floor. You better believe he knows better now. And years ago, a well known trainer wrecked his ACL stepping off a ball - a completely un-necessary injury.

Training on ball equals JPS. (JPS = just plain stupid)

If you can't provide a good quality session for your client without having them stand on a ball in order to entertain them, then may I suggest finding something you are better at.

Basic exercises that burn fat fast

Tuesday, October 23, 2007

Mom's Fat Loss Alert! How to Get More Energy & Lose Belly Fat

Last night I recorded a one hour interview with Holly Rigsby, America's #1 Fat Loss Expert for Moms. Holly dished it out and gave women tips on how to have more energy, how to save time and money at the grocery store, how to avoid hidden calories, and how to lose the belly fat and get your body back.

You'll discover...

- The truth about your Busy Mom Workout (top "3" workout mistakes)

- The habits that slow metabolism and what you need to do to rev it up

- How to overcome "busy mom" obstacles that sabotage most moms from the start

- The KEY to making a Lifestyle change

- The secrets to establishing a successful nutrition plan

- The Top 2 "healthy" foods that are sabotaging your results

- How to gain control over Dinner time

- The Top 4 secrets to reverse the aging process and regain your youth

Inspiring stuff!

For TT Members only...

Click HERE to listen to the fat loss secrets of busy Moms


PS - Another great article from Holly today...

Holly shows you 10 energy boosting foods for busy women...

Click HERE for Holly's nutrition secrets

Turbulence Training vs. The Biggest Loser

On the weekend, I came across an article about the show The Biggest Loser, which said one contestant lost 31 pounds in one week. That's amazing. And I'm still trying to figure out how that is possible.

In an earlier article published in the New York Times, a motivational coach from Edmonton named Rob Cooper was interviewed with his thoughts on the show (Rob himself lost a couple hundred pounds in the real world, and I think he
used Tom Venuto's Burn the Fat program).

I've actually been in touch with Rob, and he's working on an email interview for Rob's been super busy lately, but he hopes to have that interview done in November. You can learn more about Rob's journey at

And way back in 2006, I interviewed one of the Biggest Loser trainers, Kim Lyons, for an article in Oxygen's some of the great info Kim provided...

Kim found several common characteristics of the female contestants. "Most women were overwhelmed by the information out there on fitness fads. So overwhelmed that they didn't know where to start, so they didn't even start at all!"

She adds, "Many also had several failed attempts at weight loss, simply because they forgot to balance nutrition and exercise in their weight loss struggles. You won't succeed unless you pay attention to both nutrition and exercise. So once the women were educated, they found it much easier to make the correct lifestyle choices for not only them, but their entire families."

Kim had an unbelievable time on the set of the show, working at 12 hours per day, 7 days per week, but says it was extremely rewarding. In addition to the group circuit workouts (similar to the circuit pictured) that she would lead, Kim also spent time one-on-one with each of her team members.

"Most women think of weight loss only in terms of vanity. But the women that came on the show were almost on their deathbeds from being so unhealthy. One of the greatest things we were able to do for these women were to help them
significantly improve their health. These women literally changed their lives in only 12 weeks," Kim says, adding that each contestant had access to medical supervision on the show.

The bottom line:
While you couldn't pay me to watch the show, I'm optimistic that the show brings more positive value to the world than it does negativity. Hopefully it inspires a lot of viewers to take action and change their nutrition and exercise habits.

Let me know if you're a fan of the show,


PS - For those of you that can't be a contestant on the show, you can still burn fat with
home gym fat burning workouts

Monday, October 22, 2007

TTMembers Interview with Female Fat Loss Expert

Tonight I'm going to be interviewing Holly Rigsby, CPT, about fat loss for moms. If you have any questions for Holly, please post them in the forum at I'll be posting Holly's interview in the membership Teleseminar area later this week. 

In the meantime, Holly writes one heck of a daily message for Moms (actually any woman...heck, even guys can get a lot out of what she writes) here: Holly Rigsby's daily emails

Check out some of her latest daily motivational and inspirational lessons:

  • Calorie Free, Instant Energy Boosters
  • McDonald's for Breakfast?
  • The Power of a Pumpkin - Recipe Ideas
  • Jump Start your Fat Loss
  • Slim in 6 - True Results in 6 weeks
  • Beat Belly Fat
  • Busy Mom Home Workout Video
  • Want to have Jennifer Garner Arms?
  • Celebrity Yummy Mummy Secrets
  • Keep your eye out for Holly, I predict she'll be recognized as one of America's top fat loss experts for Mom's in's impossible not to love her infectious enthusiasm and sensible fat loss tips for women who want to lose the baby fat and get their pre-pregnancy body back.

    She's a keeper,


    PS - Holly has a free report for you about how to rev-up your metabolism...

    Click HERE to get Holly's 5 Tips to Boost Your Metabolism

    The Crosstrainer Machine Sucks For Fat Loss

    Last Friday I was in Tampa, Florida, at a seminar. Between sessions, a physician from Georgia stopped me in the hall and said, "Hey Craig, you were right about those crosstrainer machines. I've had your program for a few months now and I'm getting better results with your fat burning bodyweight circuits."

    It's always great to meet clients, and I was curious to find out how he heard of me. Turns out, he found me through Google, landing on an article I wrote about "how elliptical machines (crosstrainers) suck for fat loss".

    That's right, I think those machines are almost a complete waste of time.

    "I was using one of those machines for a long time and was wondering why I wasn't getting any results," the physician continued, "I'm so glad I found your program and now I'm using the bodyweight circuits from the Dumbell-Bodyweight Fusion Workout", he added.

    I told him how I wasn't surprised. In fact, I've never personally known anyone to get great results with one of those crosstrainer machines. Now I've watched really lean people use them, but they didn't get lean with those machines.

    I know some people will be angry with what I have to say because they like exercising on the crosstrainer, but the truth is that they just don't work as well as harder forms of interval training.

    And hey, any time you are traveling or want a break from regular interval training workouts, you can use one of the 4 bodyweight circuits from the TT DB-BW Fusion Fat Loss program that you get as a bonus when you order the Turbulence Training fat burning workout routine.

    Click HERE to burn fat with Turbulence Training

    Let me know how it goes for you,

    Craig Ballantyne, CSCS, MS
    Author, Turbulence Training

    PS - Lose Over 5 Pounds Per Month & Change Your Body With Only 3 Short TT Workouts Per Week...

    "I'm 25 and was seriously overweight at the start of this year. I've been doing the TT for Fat Loss Workouts and after 5 months of training. I've lost nearly 28lbs. I want to take this opportunity to thank Craig for making your knowledge so accessible and your articles and blogs that not only make us think about our lifestyles, but encourage us to change them for better health."
    Kevin Thow, Sydney, Australia

    "Turbulence Training makes so much sense and i really enjoy the different workouts so never get bored. From an aussie that was looking for something other than just another weight workout with the same old moves this has been a real eye opener for me and i have been telling my friends just how great the TT method is."
    Kelli Tomkins, Australia

    "I lost 14 pounds this month and the weight is just falling off me. My wife says I now look like when we first met and I still have more to go. I can fit into my old jeans again which is a big deal for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends."
    Billy Williams

    Click HERE to get started with Turbulence Training

    Sunday, October 21, 2007

    Hotel Gym Workouts & Hotel Room Bodyweight Exercises

    Did a decent workout in the hotel gym on friday night. Supersets of dumbell chest presses (very high reps) and split squats and some other upper body stuff.

    Got this hotel gym workout done in only 25 minutes. It was another classic hotel gym set-up. A bunch of relatively useless (and definitely inefficient) machines, along with a lot of cardio equipment, and then some light dumbells.

    Its annoying, but when you know as many exercises as I do, its not that hard to come up with a decent hotel gym workout.
    I wasn't planning to workout on Friday night, but I heard legendary American wrestler Dan Gable speak for 2 hours on Friday morning and it made me realize there is no reason to lie around and be lazy. Very inspiring and intense guy. Apparently the first thing he did upon arriving to the hotel on Saturday morning at 2:30am (due to delayed flights) was to sneak into the pool and workout. That's dedication.

    And Saturday morning, same thing. I wasn't planning on a workout, but I felt like doing something before heading to the airport for a 6-hour journey home (including all the sitting around time).

    So I ended up doing a hotel room workout that I'm calling the "Hotel Room TT Bodyweight 750". Seven hundred and fifty repetitions of various bodyweight exercises all that can be done in a hotel room.

    I used lunges, pushup variations, stickups, mountain climbers, and plenty of others as I trained for about 30 minutes and felt great afterward - I really benefit from this type of activity before going to the airport and being strapped into a seat for 3 hours.

    So overall, two surprisingly good hotel workouts using bodyweight and dumbell exercises only. Goes to show you there is no excuse for letting up on your fat burning workout routine when you are on the road - even when you are really busy.

    My schedule was actually so jam-packed that I didn't even go outside once in the 4 days I was in Tampa, since the hotel was connected to the airport. Fortunately the weather is stil quite nice in Toronto and I've been out a lot since getting home.

    The next time you are on the road and want to stay fit, realize their are no excuses. From supersets you can do in the hotel gym to bodyweight exercises in your room (I don't necessarily recommend sneaking into the hotel pool after hours). You can burn fat and get fit - no excuses.

    Getting outside today and will also do kettlebell stuff,

    Fat Burning Workouts for Traveler's & Home Gyms

    Friday, October 19, 2007

    Video - Stick-up, Y-Squat, & Two More Exercises...

    I did all 4 of these exercises first thing this morning in my hotel room, along with 500 total repetitions of bodyweight movements...all in 20 minutes. A lot of people have problems with upper back and neck stiffness, and these 4 exercises can help out. And because so many people have problems with the stickup exercise, I had to make a video of it.

    Click HERE to watch the Stick-up video

    Use those 4 exercises as a total body warmup prior to any type of workout,

    Lose fat at home

    How Many Calories to Eat for Fat Burning

    Fat burning diet plans are tough to figure out for some people. You certainly can't just copy what other people are doing. For example, a 350 pound guy is going to have a different fat burning diet plan than a 140 pound woman. Sure that's an extreme example, but the point is you really have to individualize your fat loss nutrition program.

    Then there are problems with "calorie estimation equations". For example, a 240 pound woman can't use the rule to "multiply your bodyweight by 11" to get the number of calories you should eat for fat loss. That would grossly overestimate how many calories she needs to eat. And of course, so would the 1g per pound of bodyweight protein rule...(there aren't too many women, if any, that need to eat 140g of protein per day, let alone 240).

    So here's my recommended individual approach to choosing how many calories you should eat for fat burning...and it comes from a q'n'a in the nutrition forum of TT Members  

    Q: In the Turbulence Training Fusion Fat Loss Guide, Craig says he eats 2100 calories a day (in the manner described in the guide) for fat burning. I'm planning on doing the fusion fat loss for my work out next month. How many calories would you recommend I target as a 5'2", 41 year old female? Thanks!

    I recommend going to and finding out how many calories you are eating now.

    Then do 3 things.

    1) Improve the quality of the calories you are eating.

    2) Recalculate how many calories you are eating when you start eating as well as possible (you'll probably end up eating fewer calories because quality food is more filling).

    3) Then re-evalutating to see if you still need to eat less.

    It's impossible to just throw out a number for people to eat for fat burning...a tiny bit, and I mean tiny, of work has to go into the planning. But do that, get an individualized plan, and you're set for maximum fat burning in minimum time with the Turbulence Training for fat burning program

    Crunch the numbers, not your abs,


    PS - Don't forget...

    You get 3 months free at when you purchase the Turbulence Training program. You'll get a couple of workout bonuses, including the TT for Abs program, when you addition, sign up before the end of October and you'll get the legendary TT Bodyweight 500 workout.

    Click HERE to get started with the Ultimate Fat Burning Program

    Thursday, October 18, 2007

    Question About the Bodyweight 500

    Q: In the bodyweight 200, where it says to do 20 stepups and 30 forward lunges, does that mean 20 stepups on each leg and 30 lunges per leg, or does it mean 20 total stepups and 30 total lunges.

    Good question. I cover that in the bodyweight 200 video.

    Click HERE to watch the TT Bodyweight 200 & the TT Bodyweight 500 videos

    My Abs Are Still Sore from this Abdominal Exercise

    Today's abdominal Q'n'A finishes up "Ab week" here at Turbulence Training...and I want to talk about a tough ab workout I did this week...Ouch. I knew I was going to be sore as soon as I finished the first set of this new ab exercise. In fact, even though I trained Monday at 1pm, the soreness was already setting in by 7pm that night.

    And as I type this, almost 36 hours later, it still feels like I put my abs through a paper shredder.

    All thanks to my new favorite ab exercise which I'll mention later...

    And last week, one of my best friends used a similar version of the exercise to work her abs harder than she had ever worked them before. She told me she had a tough time just getting up from the couch because her abs were sore from her version of my new favorite exercise...

    But first...

    Since I wasn't invited to speak on Scott Colby's "Amazing Abs" teleseminar series, I figure we would do our own interview here...

    Listen to all the ab interviews HERE

    Q: How many crunches do I need to do to get a 6-pack?


    Ugh, you don't ever have to do another "lying-on-the-floor" crunch ever again.

    The most important thing you can do to get closer to seeing your abs is to lose belly fat. A heavily muscled guy will be able to see his abs at around 15% body fat, and they will look great as you get to 10% body fat.

    For women, you'll be able to see your top abs at around 16% body fat, but then you'll have to get very strict on your diet in order to see more of your 6-pack.

    But you see, none of the above really depends on crunches...just nutrition and interval training to burn fat.

    Q: What do you think of broomstick twists for your obliques?

    A complete waste of time. This will do nothing to help you achieve a set of 6-pack abs or slim obliques.

    I can't believe I still see people doing this.

    Q: What is the best type of cardio for fat loss?


    Interval training, of course. As Professor Steve Boucher of Australia says, "high intensity intermittent exercise may result in greater fat loss in the abdomen".

    Which when translated from Australian to North American means, "Interval training burns stomach fat the best".

    Q: What should I eat for ripped abs?


    Less than you need.

    You might be surprised to hear that I am not an "anti-diet" type of guy. In fact, I think all diet books (that aren't "crazy") can help.

    Dieting is often more of a mental game than anything else...and we will all respond differently to specific eating strategies.

    While I'd like everyone to simply eat whole, natural foods each day, you might have more success with a low-carb approach, or Brad Pilon's fasting for weight loss program.

    Regardless of your approach, you have to eat fewer calories than your body needs to lose fat. But don't worry, as long as you do some multi-muscle resistance exercises, you will keep your abs while you burn the fat.

    Q: Ok, so what is your new favorite ab exercise?


    The Diagonal Ab Wheel Rollout.

    Personally, I think this little infomercial doo-hickey is the most under-rated piece of ab training equipement ever.

    Instead of going straight out with your Ab Wheel Rollout, you'll go slightly to the left, come back in, and then repeat for the other side. Do 6 reps per side. And do just 1 set the first time, or else
    you'll be very sore the next day. Add a set each workout until you are up to 3 sets of 6 reps...then add reps to each set.

    You can also use a Stability Ball (which my friend used to train her abs so effectively) or even a Barbell for Rollouts. I'll get a video of all the "Ab rollouts" you can do, soon.


    Scott Colby is interviewing this cast of characters to help you get your 6-pack abs...It sounds like a real Royal Rumble with this motley crew... 

    Tom "The Ab-inator" Venuto

    Jason "Hardcore 4 Life" Ferruggia

    Valerie "Hollywood Abs" Waters

    Chris "Nutrition is Numero Uno" Mohr

    Holly "America's Fat Loss Expert for Moms" Rigsby

    Shawn "I'm Bill Phillips' Brother" Phillips

    Clark "My Abs Have Been On Every Magazine Ever" Bartram

    Jon "Abs over 40" Benson

    Mike "Underground Abs Secrets" Geary

    And many others... 

    Click HERE for the ab expert interviews

    But hurry, they start soon!

    Craig Ballantyne, CSCS, MS
    Author, Turbulence Training for Abs

    PS - The Abs Controversy...

    ...isn't just for also goes over female fat loss with the top "Fat Loss for Moms" expert in the world, Holly Rigsby.

    If you're a Mom of any age, you can't miss her call...

    PPS - Tom Venuto is promising to give secrets to give you a hyper-ripped set of abs...

    I don't even know what that means, but there is no way I'm going to miss his interview...

    Click HERE for the ab expert interviews

    Wednesday, October 17, 2007

    Wednesday's Quick Hotel Workout

    Working out on the road is always a challenge, since often I'm tight for time, stuck at an airport hotel (far away from any real gyms), and therefore limited to the hotel gym - which doesn't offer a lot of weight (the dumbells at my hotel here in Tampa Bay only go up to 40 pounds).

    But fortunately, today's workout was just supposed to be kettlebell snatches, so I substituted 1-arm dumbell swings in place and did 7 sets of 15 reps per arms, supersetted with pushups, closegrip pushups, and decline close-grip pushups.

    It was a good are some videos of other quick, dumbell-bodyweight workouts you can do in a hotel gym...

    10 minute workout

    dumbell supersets

    And here are a couple of bodyweight circuits you can do in your hotel room, without even going to the hotel gym...

    bodyweight circuit training

    hotel room workout

    And finally, a pool workout...

    pool workout

    You never know where a workout might break out,

    Fat burning home workouts

    From Holly Rigsby for Moms Who Want to Lose Fat

    Busy Mom Home Workout Video

    Two Fast and Effective Home Workouts for Moms

    Due to a very kind request, you have one more day to grab up the 2 free workout videos you can receive by signing up for your free "5 Ways to boost your metabolism" report.

    Moms are loving the fast, effective short burst workouts that they can do right in their living room. If you enjoy these, you will LOVE the Fit Yummy Mummy ebook that will be available in the next 2 weeks (you have the option to receive a DVD guiding you through the first 8 weeks of your Fit Yummy Mummy workout program). More information to come - so be on the lookout! I know a LOT of you are very excited to get started and I am here to help!

    Click HERE to sign up for the 5 Ways to Boost Your Metabolism Report

    6-Pack Ab Workout Controversy: Part 2

    Today's article on the best 6-Pack Ab Workout continues on from Monday's post about the best abdominal workout routine advice.

    So I've given my controversial advice about what beginners should do for for my more advanced 6-pack ab recommendations.

    But first, I want to mention some "unknown" ab builders...

    a) The Elevated Pushup

    b) Straight Arm Cable Pullover

    c) Front Squat

    d) DB Pullover & even DB Triceps Extensions with extra stretch

    All great total body moves to have in your program to burn calories and build abs at the same time.

    Okay, now for the advanced stuff that Scott might have gotten out of me IF he had asked me to be part of his controversial ab interview series HERE

    3) What do you really need to do to bring out your abs once you have your body fat low?

    I would have talked about the pros and cons of Cable Crunches, which are without a doubt, the best resistance exercise for building abs.

    There are several ways to do them, with one version being safer but just as effective as all other versions.

    The big message I like to get across to clients is that they can build 6-pack abs without ever doing a single crunch while lying on their backs.

    It shocks people, but it is true. And I bet Scott will get some other shocking revelations out of the 6-pack ab experts in his unparalleled interview series. And you don't have to pay a thing to listen to the calls live.

    Click HERE for the controversial interviews
    (including guys like Tom Venuto, Mike Geary, and crazy Jason Ferruggia)

    I mean, what the heck is Ferruggia going to say about ab training. They might even have to build in one of those 5-second time delays with his interview, to bleep out his Politically-Incorrect opinions about training. He is going to be controversial.

    I bet it will be totally different from what Shawn Phillips and Clark Bertram have to say...and no doubt Jon Benson will cause a stir with his nutrition tips as well.

    All part of Scott's master plan to stir up the most controversy in the fitness industry since I settled the "Intervals are better than cardio" debate back in 2001.

    Back with my favorite new ab exercise tomorrow,

    Craig Ballantyne, CSCS, MS
    Author, Turbulence Training for Abs

    PS - The Abs Controversy isn't just about bodybuilding... also goes over female fat loss with the top "Fat Loss for Moms" expert in the world, Holly Rigsby.

    If you're a Mom of any age, you can't miss her call...

    Click HERE to listen to the calls & learn ab training secrets

    Tuesday, October 16, 2007

    Bench Press Workout & Bodyweight Videos

    Did a bench press workout today, worked up to 275x3. Then some pullups, db presses, and rotator cuff stuff. Still on Jay's Maximum Mass...I just got to keep eating...


    We just added more bodyweight videos from the 6-Month BW manual to the Platinum Member's section of

    Click HERE for the Bodyweight Videos

    Another bodyweight circuit training phase to burn fat and boost your metabolism while preparing your muscles for the next level of bodyweight strength training. After 4 weeks of Phase 2, you'll be ready to move on to the Bodyweight Supersets in Phase 3. . .

    Ab Workout Myths & Beginner Ab Exercise Programs

    There's a big controversy about Scott Colby's new "Ab Expert Interview" teleseminar series. There isn't a charge at all to
    listen to the calls as they happen.

    Find out about all the ab training experts here:

    A couple of readers have asked me why I wasn't interviewed. Is there something "going down" in the fitness industry? Some type of controversy? Does Scott not like me?

    Well no, here's why I wasn't interviewed...

    ...because the interview would have lasted about 25 seconds.

    In my opinion, all you need to do to get 6-pack abs is this...

    1) Lose belly fat with nutrition, intervals, and resistance training

    Then the interview would be over.

    However, some of the other interviews look pretty cool, especially the female specific ones for Mom's looking to lose belly fat after pregnancy. And you can never go wrong with 6-pack experts Tom Venuto and Mike Geary. ==>

    But anyways, back to IF I had been interviewed...maybe Scott could have pushed on and squeezed a little more out of me...such as these tips...

    1) Beginners should stay the heck away from situps and crunch-type movements until they master the Plank, Side Plank, and Bird Dog.

    You have to take care of your back before you can start pounding it with traditional ab exercises.

    2) I could have told you about some of my favorite no-crunch ab movements such as...

    a) the Stability Ball Rollout (also can be done with the Ab Wheel or as a Barbell Rollout)

    b) the Stability Ball Jackknife

    c) the Plank with Your Arms on the Ball (which according to research quoted in Mens Health, this exercise works your abs 30% harder than regular Plank - all without messing your low back).

    Tomorrow I'll tell you about 5 hidden ab builders...exercises you never knew could build abs...PLUS I'll give my advanced ab training recommendations...

    In the meantime, see what type of ab training controversy Scott is stirring up with other experts. You'll get the best exercises and tips for losing belly fat and finally seeing your abs.

    Learn about ab training here ==>


    PS - The first call starts Monday, so get over there now!


    PPS - Tom Venuto claims...

    You can "get hyper-ripped and rock-hard like a bodybuilder or
    fitness model." Will his bodybuilding methods work for you?

    Don't miss his call here ==>

    Monday, October 15, 2007

    Best Ab Workout Training Advice

    Gym mirror, gym mirror, on the wall, who has the best ab training advice of them all?

    According to Scott Colby, "Not CB".

    After all, he didn't even invite me to be part of his "Amazing Abs" teleseminar series.


    But he did line up some good experts to go "toe to toe" (or "ab to ab" if you like) against him as he grills them for all their ab training secrets.

    Click HERE to listen to the Ab Workout interviews

    Personally, I think it would have been great to put all these ab experts in a steel cage, and see who came out on top, but instead, Scott is interviewing this cast of characters to help you get your 6-pack abs...

    Tom "The Ab-inator" Venuto

    Jason "Hardcore 4 Life" Ferruggia

    Valerie "Hollywood Abs" Waters

    Chris "Nutrition is Numero Uno" Mohr

    Holly "America's Fat Loss Expert for Moms" Rigsby

    Shawn "I'm Bill Phillips' Brother" Phillips

    Clark "My Abs Have Been On Every Magazine Ever" Bartram

    Jon "Abs over 40" Benson

    Mike "Underground Abs Secrets" Geary

    And many others...

    Click HERE to learn from the Ab Experts

    I can hardly wait to hear Ferruggia explain, in his no-holds-barred New Jersey style, how to pack on the muscle AND acquire a lean, flat stomach.

    You?ll learn how any sets and reps to do to optimize muscle building, whether you should be doing full body training or split training, the one and only type of cardio training to do, and exactly how many calories you need to eat every day to get ripped.

    Maybe I'll forgive Scott one day,

    Craig Ballantyne, CSCS, MS
    Author, Turbulence Training for Abs

    PS - The Abs Controversy...

    ...isn't just for also goes over female fat loss with the top "Fat Loss for Moms" expert in the world, Holly Rigsby.

    If you're a Mom of any age, you can't miss her call...

    Listen in here ==>

    PPS - The first call starts Monday, so get over there now!

    Sunday, October 14, 2007

    Joel Osteen Can Bench Press 300 Pounds?

    I had never heard of Joel Osteen either, but I turned on my TV tonight and flicked by 60 minutes and they had a feature on a preacher named Joel Osteen.

    The segment concluded with a scene of Osteen in the gym, bench pressing on a smith machine, wearing gloves of course.

    The voice-over says, "Osteen brings the sames intensity to his workouts as he does on stage. He can bench press 300 pounds."

    Of course, the clip shows him bench pressing about 215, maybe 235, on a smith machine, and his arms were as big as my forearms (which aren't that big).

    What a really weird thing to claim as a preacher...

    I'd have to see it to believe it, because I really, really don't believe it,


    PS - And what does it matter anyways what he can bench?

    PPS - There's no way he can really bench 300 pounds.

    PPPS - Seriously, I would like to see him try and bench 300 pounds on a real bench, not a smith machine. With 3 spotters of course. Safety first. Because there is no way he will be able to do it.

    7 Day Workout Plan with Bodyweight Circuit

    I've been having some great workouts lately, and I hope you are as well...whether you are just starting TT for Fat Loss or the TT Bodyweight 500, I want you to join me and take a positive attitude into your workouts. Here's your 7-day guide to improving your body...


    If you don't know how to do the Romanian Deadlift, Check it out here. This exercise puts turbulence on the glutes and hamstrings, helping those large muscle groups burn more calories, get stronger, and look better.

    And if you don't want to do that exercise, then stick to Stability Ball Leg Curls, DB split squats, or DB reverse lunges instead.

    TT workout


    30 minutes (at least) of enjoyable recreational activity. Doing something you like will help reduce stress and inflammation in your body. Get outside and enjoy yourself. Avoid chaining yourself to a machine in the gym.



    TT workout. Don't stress if you only give yourself 20 minutes for a workout. Simply do 1 set of each exercise rather than 3 sets, and you'll still get the majority of the benefits. No need to skip workouts...but you can shorten them.



    After your 30 minutes of activity, review your fluid intake. Say yes to bottled water and Green Tea. Say no to juices, sodas, and alcoholic beverages. 



    TT workout. Finish with bodyweight circuits instead of traditional interval training. Pick 2 upper and 2 lower body bodyweight exercises and perform them in alternate fashion. Here's another example:


    a) Step-ups (do all reps on one side first)
    b) Inverted Row (use the beginner position if needed)
    c) Waiter's Bow (basically, this is a bodyweight Good Morning)

    d) Close-grip Pushup (hands shoulder-width apart)

    Do 12 reps per exercise. Go through the circuit 3 times. Rest 30 seconds at the end of each circuit.

    More Circuit Training Workouts on Videos 

    Plus, you can now watch the latest CB video of the 10 minute workout


    This should be your favorite workout of the week...30 minutes (at least) of recreational activity with your social support group. Get moving. Have fun. Live life! 


    Plan, shop, and prepare.


    Click HERE for Grocery Shopping Tips


    Fight off the Fall fat,


    PS - Don't forget the $1 trial membership at

    PPS - When you signup, you'll be able to download my last 2 workout programs...

    TT for Abs


    TT Bodyweight 500

    50 cents each when you get your trial membership today!

    Click HERE to get the trial $1 Membership

    Offer expires TOMORROW...Monday, October 15th, 2007.

    Saturday, October 13, 2007

    The 10 Minute Workout Myth

    You can't workout in only 10 minutes...blah blah have to do cardio for 20 minutes before you burn fat...blah blah have to do at least 30 minutes of weight training and 60 minutes of cardio to do a real workout...blah blah blah.

    Enough already.

    You can get the job done in 10 minutes and even less. A total body workout using just two dumbells, in only two exercises, in a 5x5 foot area.

    Click HERE to watch the 10 minute workout video

    The 20-minute workout girls have nothing on me, except for unitards,


    PS - Only 2 more days to take advantage of the $1 trial TT membership

    Click HERE to signup

    Friday, October 12, 2007

    Interval Fat Loss Q'n'A

    Q: What is the best way to do intervals to get fast results?

    If I wanted to get the most results in the least amount of time, I would find a track or field and do my sprints there, rather than inside on a treadmill.

    HOWEVER...sprinting requires the most warmup and also the most thought given to the surface you are running on and the shoes you wear.

    So caution is urged.

    That's why I like the stationary bike, because there is very little to worry about but the results are pretty darn good.

    Plus, as Professor Boucher from Australia has said, stationary bike intervals help reduce stomach fat. So bike intervals are proven to work.

    Question for Alwyn Cosgrove on the TTmembers forum...

    Q: I tend to be chronic undereater, I was averaging around 1000-1200 kcals below maintenance (maintenance is 2300 kcals)for a while and I think I hit a stall on fat-loss because of it.

    I've been tracking my calories more diligently and have gotten my intake up to about 800-900 or so kcals below maintenance but it's still a struggle for me. I do 3 TT workouts a week and 3 HIIT/other workouts, too. Can you offer your thoughts on this? At what point does a caloric deficit affect fat loss? What advice would you give to turn things around and get fat-loss revving again?

    There are really three ways to calculate a caloric deficit.

    1) Arbitrarily pulling a number out based on target fat loss per week(e.g. cut 500 calories per day = 1lb per week).

    2) A little better - reducing maintenance by 10-20%

    3) The main one we use is to use 4 x lean body weight(lbs) as the deficit.

    So if you are a 150lb female at 20% fat - you'd have 120lbs of LBM - and your deficit would be 480 calories.

    A good rule is to estimate 2 and 3, and choose the lower one. An 800 calorie deficit is a bit too much unless you have a very strict time frame and reason for wanting to lose fat quickly.

    It's a tough thing for people to accept - but the smaller the rate of fat loss - the longer you can keep losing fat without a plateau and the easier it is to keep it off.


    Remember the...14-day $1 Trial Offer for TTmembers... 

    I want everyone to have fun with the TT Bodyweight 500 I'm making an incredible offer for the next 7 days.

    You can become a Basic Level TT Member for only ONE DOLLAR...

    Click HERE for your 14-day Membership & pay only $1

    You'll get access to the TT Workout of the Month, the fat loss interviews, and the discussion forums.

    But this is only for a limited time and its probably the only time EVER that I'll make this offer.

    Signup today and see what you are missing in the TT members site,


    PS - 14 days for only $1...

    That's only seven CENTS per day for the next 14 days...and you get both the TT 500 and the TT for Abs programs...

    PPS - The offer ends on Monday, October 15th...

    Click HERE for the $1 trial

    Thursday, October 11, 2007

    The Dark Side of Cardio

    When asked to picture a typical "fat loss" workout, you see yourself on the treadmill or running outside for hours each week (and hating it!). Heck, that's why so many people give up so quickly, or don't even bother to start in the first place. And did you know launching into a heavy program of cardio is the last place a beginner should start?

    Because many beginners to fitness are often overweight and unprepared for exercise, excessive cardio only predisposes them to muscle and joint injuries, especially when doing repetitive exercise on a daily basis.


    Imagine if you will someone that hasn't exercised in years, is 40 pounds overweight, and doesn't have proper training shoes. Send them out on a 30-minute jog and I guarantee you they'll be injured in one or two workouts. Their body just isn't ready for it! With each workout, you'll make the injury more serious and simply get closer and closer to a doctor's visit, rather than to your dream body.


    So instead of getting fit, jumping into a full-out cardio program can often knock someone right out of their fitness program before they even start to lose an ounce of fat.

    Yep, cardio is like good ol' water torture...because pressure, when applied over time, will break you down.

    So where should absolute beginners start? If you are a beginner, or you train beginners, you should start with the Introductory Workout on page 35 of the Turbulence Training for Fat Loss Manual. You'll use basic exercises (even some where you are lying down!) to build up the muscles of your lower body and reduce your risk of injury from training, all while losing fat safely. And then you can move into the even more-effective, fat burning workout routines of the regular Turbulence Training program.

    Cardio only looks good on paper,


    PS - Take your fat loss one day at a time...

    "At mid-life, pushing 300 pounds, and highly skeptical of quick-fixes, I learned of Turbulence Training and decided it was a program which made sense. It's about hard work, sensible eating, and getting stronger. I found the efficiency of the program to be appealing. In less than an hour, 3 to 4 times per week, the workouts are manageable on a busy schedule. It produced not only weight loss of close to 60 pounds; my strength increased rather dramatically. I have recommended the program to many men who are seeking an efficient, yet demanding, program for fitness and healthy eating."
    Todd Thompson, Texas

    Click HERE to get started with Turbulence Training

    Wednesday, October 10, 2007

    I'll Buy That For A Buck

    On Monday I announced the $1 TTMembers 14-day trial...

    And today, I'm shocked you still haven't signed up.

    But when you finally signup, you'll be able to download my last 2 workout programs for only a buck...

    1) TT for Abs


    2) TT Bodyweight 500

    Basically, your getting my two latest and greatest monthly workouts for only 50 cents each when you start your trial membership today!

    Click HERE to get the trial $1 Membership

    But the offer expires Monday, October 15th, 2007.

    Signup today and see what you are missing in the TT members site,


    PS - 14 days for only $1...

    That's only seven CENTS per day for 14 days as a TTmember...and you can download the TT 500 and the TT for Abs programs and watch the videos again and again...

    PPS - The offer ends on Monday, October 15th, no exceptions!

    Click HERE for the $1 trial

    PPPS - See you on the forums!

    Tuesday, October 09, 2007

    Ab Training Videos

    Ok, a couple of ab training videos to pass along today. The first one "stars" me, but this is not my workout - I didn't write it or come up with the abdominal exercises. In fact, I think only 2 of the ab exercises are okay. The other 2 abdominal moves are not really what I'd recommend.

    We filmed this video down at Men's Health headquarters, and I'm not sure when it was in the magazine...but you can catch it all online anyways.

    Click HERE for the Men's Health ab video

    I like...

    a) The pullup with knee raise

    b) The cable lunge crunch

    I don't like...

    a) The lateral raise thingy

    b) The chest press with crunch at top

    In fact, every time I used to watch trainers have their clients do the "dumbell chest press with crunch" at the gym, you know what I thought?

    Why do 2 exercises half-assed? Why not take an extra 30 seconds and do them each separately, so you actually get some results?

    So take home point today: Doing "2 exercises in 1" is sometimes no better than doing no exercise at all. Very lame. Other lame examples include a lunge with biceps curl.

    Even if you are still able to use an effective weight for the biceps curl, there's no way that the lunge movement will be enought to stimulate your leg muscles for a muscle building or "turbulence" response. Uber-lame-o.

    Just do lunges and then do the curls. Separately. You will get more results. Even if it takes an extra 45 seconds per set. You could try something called "Supersets".

    I hear supersets work just fine for fat burning workouts

    Okay, and the other video I wanted to show you was a couple of my favorite "no crunch" ab exercises. Most people don't need to be hitting the hundreds of crunches per workout - that approach suits the lame-o category I mentioned above.

    If you want to get 6-pack abs, just get your body fat low, and if necessary, use some resistance exercises to build some ab muscles (resistance can include bodyweight or cables - see the two exercises I liked in the MH video above),


    PS - Don't forget the $1 trial membership at

    PPS - When you signup, you'll be able to download my last 2 workout programs...

    TT for Abs


    TT Bodyweight 500

    50 cents each when you get your trial membership today!

    Click HERE to get the trial $1 Membership

    Offer expires: Monday, October 15th, 2007.

    Click HERE to download the TT Bodyweight 500 Workout

    Enjoy the challenges of the TT Bodyweight 500.

    And as a bonus, the TT for Abs Workout will remain available for ALL members to download and use whenever they wish.

    The Sept 07 Workout of the month, TT for Abs.

    Click HERE to download the Turbulence Training for Abs Workout

    Monday, October 08, 2007

    $1 TT Member Offer...

    I want everyone to have fun with the TT Bodyweight 500 I'm making an incredible offer for the next 7 days.

    You can become a Basic Level TT Member for only ONE DOLLAR for a 14-day trial...

    Click HERE for the $1 Limited-Time Offer

    You'll get access to the TT Workout of the Month, the fat loss interviews, and the discussion forums for 14 days.

    But this is only for a limited time and its probably the only time EVER that I'll make this offer.

    Signup today and see what you are missing in the TT members site,


    PS - 14 days of the Basic Level TT Membership for only $1...

    That's seven CENTS per day.

    Click HERE for the $1 Trial

    PPS - Offer ends Oct. 15th

    Fat Loss for Moms

    Moms have special fat loss needs...and work on a tight schedule...after all, they can't drop everything and run off to the gym for an I always check up to see what "Mom fitness expert" Holly Rigsby is discussing for moms who want to burn fat.

    Holly gives great tips everyday at:

    She also has a free report...Click HERE to boost your metabolism

    Here are some of Holly's best tips for this week...

    1) Watch out for Coffee Calories

    I  spent many a morning and afternoon in my Favorite coffee shop, Starbucks. If I had known what I know now, my ability to lose that extra belly fat might not have been so difficult.

    Here are some Shocking Calorie Facts about what your favorite energy drink may contain:

    • Dairy Queen Mocha MooLatte: 590 calories
    • DQ's French Vanilla MooLatte: 570 cals
    • Dunkin' Donuts Coffee Coolatta: 350 cals
    • Dunkin' Donuts Caramel Swirl Latte: 230 cals
    • Dunkin' Donuts Iced Mocha Swirl Latte: 240 cals
    • Starbucks Venti Vanilla Creme: 520 cals
    • Starbucks Caramel Frappuccino, 430 calories
    • Starbucks Venti Double Chocolate Chip Frappuccino: 750 cals

    If you are consuming these hard-to-resist treats on a daily basis, you're likely to notice the numbers on your bathroom scale creeping upwards. Hopefully, now that you know you the nutritional information you might think twice about your next coffee run.

    2) Holly's 4 tips for more energy

    Plus learn to avoid these energy zappers...

    ~ Turbo-charged Energy drinks
    Full of sugar and the extreme amounts of caffeine leave you feeling drained. Drink more water.

    ~ Toss the Energy Pills
    Over stimulation of the brain and nervous system cause negative effects, including increased heart rate, blood pressure, insomnia, nervousness, and, once use is ended, general feelings of lethargy settle in—making them highly addictive.

    ~ Skipping meals
    Food is energy. If you do not "refill your tank" every 3 hours, your entire body will slow down.

    ~ "Dead" processed foods
    Nothing nourishing to offer. Undernourished bodies are not fit and are no where near energetic.

    And finally, Click HERE for Holly's Ab Training tips

    Holly will show all moms how to lose fat fast,


    PS - Need some grocery shopping help?

    Click HERE for Holly's grocery tips

    Friday, October 05, 2007

    Turbulence Training Testimonial of the Month

    Each month I review all of the Turbulence Training testimonials and reviews that clients send in, and I judge one to be the "testimonial of the month". The winner receives a free, 1-Year Platinum Membership to the TT fat loss membership site.

    This month, the award goes to Brian St. Pierre, who has been using the Original Turbulence Training workout (the first advanced workout in the Turbulence Training for Fat Loss Manual).

    Before we get to his testimonial, let's take a quick peak at one of his workouts...its short, fast, effective, and you know what, it's fun. If you enjoy your workouts, and they are over fast, there's a better chance you'll stick to the program in comparison to dragging yourself to slow, boring, marathon cardio workouts (that might not even work).

    The Original Turbulence Training
    Week #1
    Workout A:

    A1) DB RDL 3x8 @80lb.
    A2) DB Chest Press 3x8 @65lb.

    B1) DB Reverse Lunge 3x8 @35lb.
    B2) DB Single Arm Standing Shoulder Press 1x8 @40lb., 2x8@35lb.

    Bodyweight Circuit Training (in place of normal intervals):
    Y-Squats x10
    Pushups x10
    Step-Ups x10
    Pushups x10
    Side Plank x15 seconds

    2 Rounds.


    Brian made some great progress in the few months he used the let's hear it from him...

    "Turbulence Training has literally been life changing for me. In a few months I have dropped over 10 pounds and, more importantly, shed quite a bit of body fat. My clothes fit comfortably now, instead of feeling like I was poured into them. However, Turbulence Training has given me so much more as well.

    After years of searching I have found a way of eating that I can finally stick to. Dr. Mohr's Nutrition Plan allows me to eat a lot throughout the day so that I am never starving. Additionally it allows me tremendous variety in what I eat and has educated me tremendously in terms of what I am putting into my body.

    Craig's workouts have worked for me on so many levels. I find that any of his workouts are a tremendous challenge for me, however they are equally effective and truly give me a sense of accomplishment. I can fit them into a very hectic schedule without a problem. My Platinum Membership also gives me the choice of a seemingly endless list of professionally designed, highly effective workouts.

    Finally, the message boards at allow me to have a support group who can answer just about any question I have in a very short time. This program has allowed me to develop an entirely new and rewarding lifestyle!"
    Brian St.Pierre

    Send in your Turbulence Training testimonial to Support AT and you'll be eligible to win the Testimonial of the month and a 1-Year Platinum Membership.

    Get a free 3-month Basic Membership when you start Turbulence Training today!

    Click HERE to get started with Turbulence Training

    Lose fat over the holidays with short, fast, fun workouts,


    PS - The TT for Abs Workouts remains Free to all TT Members.

    Click HERE to get started with Turbulence Training

    Thursday, October 04, 2007

    Bodyweight & Interval Training Video Update

    Two new videos for you today...

    1) Ok, who says I can't do comedy...

    Rush over to MensHealth and watch the video called, "Challenge Run". I was doing all I could not to laugh through this was at the end of the shoot, we were tired, and just did a few bloopers, but it came out pretty well.

    Hurry, it will only be there for the next 7 days.

    Watch the Challege Run Video HERE

    2) New Youtube Video on how to do bodyweight circuits...

    Go here ==> Bodyweight Circuit Training

    Its the classic bodyweight circuit lesson I give about taking 3 upper body-bodyweight exercises and 3 lower body-bodyweight exercises and alternating between upper and lower to complete a 6-exercise bodyweight circuit. Give the sample circuit a try in place of your boring, traditional cardio, or in place of your normal, fat burning interval workout.

    Have Hollywood's people call my people,


    PS - Click HERE for more bodyweight workout videos

    America's Top Trainer

    You know a trainer is good when I am impressed by his it is time for you to meet America's top new body transformation trainer...

    His name is Darrin Steen.

    CB: What is the first thing for both diet and exercise that you want to change in your clients for fat loss?

    Darrin Steen:
    With the diet it is two things.

    Higher quality foods (more natural / less preserved) and smaller and more often with the meals, making sure to combine protein and carbs together. In only a few weeks' clients totally understand how to manipulate the amount and source of carbs for the different days of their fitness schedule.

    With exercise it is obviously to be consistent to two or three 60 min. resistance and two 45 min. interval cardio sessions (upon wakening, in a fasted state). Next is intensity. To go beyond perceived failure, while at the same time keeping things safe. To make light weights feel heavy by slowing down rep speed (3-1-3) and isometrically squeezing target area. Working on the mind muscle connection.

    CB: What role does slow cardio have in your fat loss programs?


    Click HERE for the rest of Darrin Steen's interview

    Featured Articles & Resources at

    DOWNLOAD: The TT Bodyweight 500

    The ultimate fat loss challenge - a 4 week program that includes a new challenge every week - eventually building up to the legendary TT Bodyweight 500.

    I think its great to add a "challenge" to your fat loss program...that way, you stay motivated, you stay competitive, and you keep on improving your performance - which often leads to more fat burning.

    Download the TT Bodyweight 500 HERE

    "I loved this workout as a change from my regular gym workouts, plus I know the fat was just melting off during the workout and my metabolism was increased for hours after. Great stuff!"
    Brad Pilon, CSCS, Fasting for Weight Loss

    Let us know your challenge time!

    WATCH: The TT for Abs & Bodyweight 500 Videos

    Each month Craig Ballantyne or another certified Turbulence Training coach will create a 4-week workout plan to help you lose fat, build muscle, burn calories, and get in the best shape of your life.

    Watch TT Workout Videos


    READ: Supplement Recommendations from Holistic Nutritionist

    Dr. Jonny Bowden is a board certified nutritionist with a masters degree in psychology and counseling and a PhD in holistic nutrition. He's also the author of several books including, "Living the Low Carb Life: Choosing the Diet that's Right for You from Atkins to Zone", and his latest: "The 150 Healthiest foods on Earth".

    Read Jonny Bowden's interview HERE


    Have a fat-burning week!

    Craig Ballantyne, CSCS, MS

    PS - Back in July...

    While you were enjoying summer nights on the patio, I was sweating in the gym till 11pm recording workout videos for the entire 6-Month Bodyweight TT Manual...and now I am starting to get these videos up on the member's site.

    This week, I added Workouts A through C from the Preparation Phase of the 6-Month Bodyweight Manual.

    Platinum Members can watch the videos here:

    "I was a high school athlete, wrestling, football, baseball. Never once did I see my abs. My waist was almost two inches smaller than it is now but I still had a covering over my abdominals. This morning two horizontal divisions appeared in the mirror for the first time. Considering how hard I have worked in the past, it is amazing that TT is able to consume fat the way it does."
    Paul Kazim, TT client

    "Craig, the TT membership is amazing. I'm still surprised at how quickly I get a response to any question. Its incredible that for one very reasonable price TT members get access to all of your previous workouts and all of your new ones for an entire year. Talk about overdelivering!"
    Mickey Glick

    Click HERE for the TT Forums