Saturday, May 31, 2008

The Transformation Contest is ON!

Well Kids, as I sit here in Dulles airport waiting out a 4 hour delay on my flight back to Toronto, I got a chance to run through all our last minute entries to the contest. (I also signed up 8 more folks at an event down here in Bethesda, MD.)

I'd love to know how many entries we have on the forum....we have had another 20 or so by email. I think we might be close to 200...that would be great.

Folks from all over the world too...

As always, please let me know if you have any questions, any problems, any suggestions, any tips, any tricks, any trials, triumphs, or tribulations.

My hat is off to all of you, and I wish you all the best of luck.

This is going to be a heck of a summer...here's to the 2nd contest and your success.

craig
__________________
Craig Ballantyne, CSCS, MS
Author, Turbulence Training for Fat Loss

Sample TT Workout for You

If you haven't tried a Turbulence Training session yet, here's a link to download one of my most popular workouts.

Click here to download a Sample Turbulence Training Workout

See you on the forums,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - You can also try out the forums & social support with the TT Trial Offer...

I've arranged for you to try Turbulence Training for only $4.95 for 21-days.

If you don't like it...just contact us and cancel, and you'll be refunded your $4.95 and no additional charges will be made.

So if you're still skeptical about how you can lose fat and build confidence about your body in only 3 workouts per week, this is your chance to try out the fat burning system that is helping thousands of men and women all over the world...

Get your very own copy of Turbulence Training here for only $5 by taking the TT 21-Day Trial Offer.

=> Click HERE to take the TT Test Drive  

Friday, May 30, 2008

Why I Like Jay Ferruggia's Workouts

There are a lot of muscle building programs out there...and a lot of them are quite good.

Why are there so many?

Well, everyone's got their opinions and therefore everyone has their programs. Most are similar, but some guys are quite different.

I like Jay's PR Workouts because

1) He trains hard, and we've had a couple of great workouts on his programs in Jersey and Chicago.

2) I use his programs all the time.

3) His workouts are "lower in volume" and that's one thing that he's really taught me in the last year to realize is important. Do we really need 4 sets
of an exercise? How could that possibly be better than 2 high quality sets?

4) I also really like his philosophy on trying to set a new PR in each workout. In fact, this is something I already believed before I read his article about it. So we were on the same mindset there without knowing it.

Jay's workouts are just good old-school barbell stuff without the stupid amounts of shoulder-wrecking volume you find in a Muscle n Fiction magazine.

If you want to gain muscle, try setting more PR's,

CB

Click HERE for Jay's workouts

Wednesday, May 28, 2008

Social Support for Fat Loss is Better Than Intervals

There's something out there that's even better than interval training for fat burning.

But NO ONE talks about it.

In fact, it's even more powerful than the TT workouts.

It's better than slow cardio, Body-For-Life, Hip Hop Abs, P90X, Kettlebells, Barbells, dumbells, and doorbells.

It's called, SOCIAL SUPPORT.

It's true. Social support kicks any workout's butt.

I truly believe that if you have social support than you can succeed on any fat loss program. Even long slow cardio workouts.

Social support is that powerful.

And that's why...

I created the Turbulence Training Transformation Contest .

That's why I have a forum where men and women from all over the world can share their trials and tribulations and find someone else who has gone through and overcome the same struggles they are going through right now.

That's why I give bonus memberships to folks who help out the most on the forum. Because I know they bring untold value to the lives of other members.

You can't place a value on the feeling that positive words can have on your mood when you are frustrated and disappointed by a snack you shouldn't have eaten or a workout you might have skipped.

But your social support group will always be there to pick you up when you are down.

They'll push you further on days where you think you can start coasting.

TT Members will even check in and ask why you haven't posted your workouts in days.

They'll help you "throw 7 different kinds of smoke in your fat burning workouts". (Sorry, inside joke with TT Members.)

Heck, TT Members will even show up on your doorstep at 5:30am and remind you that it's time to workout!

(Okay, they might not do that last one...Yet.)

So if you don't have social support in your fat loss lifestyle, make that priority #1 today!

-> Find a workout mentor at your gym.

-> Hook up with a nutrition buddy at work.

-> Pick someone in your family and make them hold you accountable for your eating and exercising decisions.

-> Say to a trainer at your gym, "hey, can you help me?"

Those are powerful words right there. "Can you help me?"

So hard to say, yet so wonderful to hear.

You know, one of those "little things in life" that makes me really happy is being asked for directions by visitors to Toronto. It just makes me feel good to help someone new to the city find their way around town.

And it will be the same way in the gym when you ask someone with more experience to give you a hand.

They will be MORE than happy to help you. To mentor you.

To SUPPORT you.

And believe me, nothing will get you the results that support from others will get you.

Don't try doing this all on your own when there are so many people, so many strangers even from all over the world, who are happy to help you succeed! (And to save you from making the same mistakes that they made in the past.)

See you on the forums,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Try out the forums & social support with the TT Trial Offer...

I've arranged for you to try Turbulence Training for only $4.95 for the next 21-days.

If you don't like it...just contact us and cancel, and you'll be refunded your $4.95 and no additional charges will be made.

So if you're still skeptical about how you can lose fat and build confidence about your body in only 3 workouts per week, this is your chance to try out the fat burning system that is helping thousands of men and women all over the world...

Click HERE for the Turbulence Training Trial Offer  


Big Guys With Lots of Muscle Can't Do Turbulence Training...

...can they? If you lift weights, can bench over 300 pounds, and have a lot of muscle, is there enough strength training in the Turbulence Training program?

I think you might be surprised by the answer...

"Craig, I found out about Turbulence Training by following your Men's Health Body Weight 500 routine.  

Initially, I was wary of the routine because of my strength training background, but I needed something new that was not centered around big weights.  

Months before I began the Body Weight 500 I separated my shoulder while I was pumping out a few reps at 405 on the bench, talk about a scary feeling. Unfortunately, this was not the first time I had injured myself by being overzealous with my lifts.  

So, I turned to the internet to in hopes to find a routine that would focus on total body development and weight loss, disdaining cardio and flying a desk for a living doesn't help with the battle of the bulge.

After thumbing through a few routines out there I determined that the Bodyweight 500 was a great place to start. I consider myself an advanced level athlete but I could stand to lose few pounds for vanities sake and I loved the idea of using your body as resistance.  

I went from 254 to 245 over the 8 week program without losing any lean mass! That may not sound like a lot but when you consider I made no change to my lifestyle and torn my hamstring playing rugby in the middle of the program, pretty darn impressive.  

So, I went on line for more of your routines and discovered Turbulence Training. I picked up the Premium Package and plan on working my way through all the programs. I'll keep you posted on my progress! Thanks Craig!!!"
Chad Adams

*********

Still Skeptical?

Try Turbulence Training for less than 5 bucksr...

Click Here for your trial offer

Tuesday, May 27, 2008

Fat Burning Meal Plans for Men & Women

Enough with the theory, you just want to know what to eat to lose fat and get lean, right? So here are two fat burning meal plans...one is for men, the other is for women. They might not suit your exact situation, but they show you how two fitness experts eat to fight the fat.

I posted my fat burning diet on my blog at Men's Health. It might be a little high in calories for some guys, but it will show you exactly what I eat when I need to get lean for doing videos.

Click HERE to read my Fat Burning Meal Plan

PS...I answer some follow up questions here:

=> Meal Plan Follow Up Questions

And for women, I asked Holly Rigsby, America's #1 Fat Loss Expert For Moms, to post her fat burning diet.

Click HERE to Read Holly's Fat Burning Meal Plan for Women

Healthy fat burning meal plans without going to extremes,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - The June TT Workout of the Month is now READY!

The fat burning bodyweight exercise challenge that you can do in 30 minutes at the playground! How many reps can YOU do?

In this program, I'm flipping the Bodyweight Challenges "upside down". Instead of doing a certain number of reps as fast as possible, you're going to do as many reps as possible in a given amount of time.

Download it from the TT Member's section.

(Don't forget - You get a 6-month TT Membership when you order TT before May 31st.)

Visit this link to get started with Turbulence Training:
=>
http://www.TurbulenceTraining.com

Workout video tips:
=> how to burn fat

Bodyweight 30-Minute Circuit Challenge

The June TT workout is now available...Its called the TT Bodyweight 30-Minute Circuit.

Click HERE for the TT Bodyweight 30-Minute Circuit Program

Videos coming soon.

I also realized I don't know how to add...I thought I did 505 reps, but actually did 585 reps. And I was able to do the entire workout in a park using playground equipment.

Burn fat outside, 

Craig

So How Bad Was It?


So...for all my American friends, how bad was your nutrition this Memorial Day?

(Or for Canadians, how was your May 2-4 Diet? For those in the UK, how did you do on the recent Bank Holiday? And for those down under, well, how is your weekendnutrition? Do you do great from Monday to
Thursday and then go downhill from there?)

Frankly, I hope that you held strong and limited yourself to one or two reward meals that didn't turn into big ol' holiday binges...

...but if you did get a little off track, I have some tips about how to start burning fat. I was recently asked...

Q: If someone struggles to make dietary changes, what are 3 simple tips you'd recommend?

Answer:
Well, I'll answer this looking at both nutrition and exercise.

1) You have to plan ahead - for both diet and exercise.

You have to plan your workouts. You have to plan your meals. You also have to plan to have solutions for the obstacles you come up against.

So think of every obstacle you come up against in a week...

And then brainstorm at least 2 solutions.

For example, if working late is an obstacle, you could put down, "Packing an extra healthy snack" or "Working out in the morning" as solutions.

Another big obstacle is late night snacking. So while most people know they have to plan their meals, but they don't realize they also need a plan for avoiding night snacking. So plan for everything!

2) Get more knowledge

Learn about what works for you.

Record your food intake on a site like FitDay.com.

Identify what foods keep you full and alert, and avoid the foods that do the opposite.

Also, track your workouts. Which workouts give you best results?

What type of cardio works best for you?

What exercises do you love? What exercises do you hate? (Note: We should all do more of the ones we hate!)

Etc.

The more you know and track, the more you will know about what works for you.

3) Get social support

You need friends or family backing you up on this.

Fortunately, if your "real world" friends just want to drag you to Pizza Hut, you can find support from other people online who will help you live a fat burning lifestyle.

And there's no better place for fat loss support on the Internet than in the TT Member's Area.

I promise you that everyone there is happy to help and support you on your fat loss journey.

But just remember - no one can do this on their own. We all need social support - whether it's in person or online.

I look forward to seeing you benefit from the social support waiting for you in the TT Member's forums.

And don't forget you get a 6-month f-r-e-e- membership bonus with TT if you get started before May 31st,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - You Only Have 4 Days Left to Enter the Transformation Contest!

If you want to burn fat, eat better, get support from others, and possibly even win to $2000 just for losing your belly, then please join the Turbulence Training Transformation Contest.

Read all the details here & enter before May 31st:

=> http://www.TransformationContest.com/rules

PPS - Turbulence Training isn't like any other fat loss program.

In fact, you might even think TT is kind of weird.

TT doesn't make you do long slow, boring cardio.

TT doesn't require you to go to the gym everyday.

In fact, TT is Lifestyle-friendly. And it gets results faster than anything else.

"Been running for 6 months with minimal weight loss. Since starting TT, I have lost 10 lbs. in 2 months. A God Send. Thanks."
Chris Schwartz, M.D.

"I've just finished my third week of Turbulence Training and I already see amazing results. I've been weight training for about five years, so I really thought I knew a thing or two. Then I found Turbulence Training. My clothes are already feeling looser, and my waistline is shrinking."
Wilhelmina Seamans

Please visit this link to get started with Turbulence Training:
=>
http://www.TurbulenceTraining.com

Monday, May 26, 2008

Turbulence Training Testimonial

"At 43 years of age, I was 245 pounds, in the worst shape of my life and unable to keep up with my 9 and 10 year old kids. At just under 5' 7" I was little more than a blob.

I have always been a very thick person but in my day I was always very muscular. I took control of my health and re-educated myself. After a year of tweaking my nutrition and workouts, I managed to get down to 195 pounds which is no small feat.

I have kept off the weight for over a year, but I found my workouts were stagnant and I needed
something that met all my needs. In comes Turbulence Training. In all my research and discoveries of good workout regimens, I have never found one that meets all the needs of a complete, intense and diverse routine...until TT. TT covers every possible angle and takes people from every ability and works them into progressively better condition.

In following the TT for Muscle routine for around 4 weeks, I have seen an increase in strength, endurance and lean muscle mass. I have also seen a loss of 1.5 inches on my waist. Although my scale still reads 195, my body composition is constantly changing.

I am down from 19.5% body fat to 18% body fat and with TT, I WILL reach 12%. I like my weight at 195 and with the innovations that TT provides to burn fat and build muscle, I will be able to burn off the last pounds of fat and gain even more muscle than ever before.

Thanks Craig!"

Mike Cheliak
www.MikeCheliak.com



********************

Being able to keep up with your kids is a common problem we have as we get older...and you might have noticed it on your long holiday weekend.

Is it time for you to get back in shape? If so, Turbulence Training is the way to help you get fit and lose fat fast, while working out at home or at the gym if you prefer.

You've got nothing to lose but fat itself,

CB
Click Here to take the TT Trial Offer - 21 Days for only $4.95


Sunday, May 25, 2008

What Turbulence Training Program To Start With?

Want to know what Turbulence Training workout is best for you?

Beginners should go to the main Turbulence Training for Fat Loss book and start with the Introductory workouts.

More experienced folks, but not advanced, should start with the Intermediate program in the main TT for Fat Loss book. That should cover 90% of TT users.

Advanced folks can start with the Original Turbulence Training workout found immediately after the Intermediate workout in the main TT for Fat Loss book.

After you complete your first program, please continue through the rest of the workouts in the main TT for Fat Loss book in that specific chronological order.

======================================
SAY "CHEEEEESE": May 31st TT Contest Deadline
======================================

Entries for the 2nd Turbulence Training Transformation Contest must be in before midnight on May 31st, 2008!

Find out all the rules and details on entering here:

=> Transformation Contest Rules

Don't forget your before photos must be taken with a newspaper.

Craig

PS - Still skeptical?

You can test drive Turbulence Training for only $5 for 21 days.

Click HERE for the TT Trial offer

The "What Is Turbulence Training?" Contest

This is the number one question I get asked..."What is Turbulence Training?"

So...I'm going to turn it over to you...and I want you to tell me what you think "Turbulence Training is".

Best response(s) gets a 1-Year Platinum Membership.

I'll get this started...

Obviously I could say...
"Turbulence training is the combination of strength training - using non-competing supersets of multi-muscle movements - and fat burning interval training to help you get more results in less time"
...but that doesn't have a whole lot of heart and soul to it, does it?

So to me, Turbulence Training is...

"...a way of life.
It's the busy lifestyle-solution for men and women who are real people and want real results. It saves them time, money, energy, tears, and frustration, by eliminating so many exercise myths that did nothing but waste their time and make their goals seem impossible to achieve.
Turbulence Training shows you how to achieve the body you want while freeing up more time for you to LIVE LIFE and encourages you to stay active and even re-gain the joy of doing the activities from your youth that you gave up because you "became an adult" and got brainwashed that you could only lose fat running on a treadmill like a lab rat.
Turbulence Training is your key to getting out of that obsessive compulsive fitness lifestyle that sucks the joy out of being active. Turbulence Training is FUN and allows you to find more time to do other FUN things in your life."

I look forward to hearing your answer on the forum,
Craig Ballantyne, CSCS, MS
PS - Become part of the Turbulence Training community today and visit the discussion forums where world-class nutrition and fat loss training experts are helping members tweak their diet and workout programs to lose fat, burn calories, and build muscle...


Saturday, May 24, 2008

Holiday Weekend Eating & SuperSet Fat Burning

From Holly Rigsby at www.FitYummyMummy.com...

********
The holiday weekend has arrived!

Are you ready for the Fun?

This week has been filled with "get fit fast" tips, now is the time to show off your results as well as KEEP those results.

Weekends are hard enough as it is, when a holiday is attached it only exposes you to more temptations!

No need to worry, what follows are 2 simple tips to help you enjoy this festive weekend without the guilt and added pounds that come from overindulging.

HOW to EAT - Plan Ahead

You know the quote...

"No one plans to fail - we simply fail to plan."

The amount of damage you can prevent by simply having an idea ahead of time what you will eat and drink this weekend will save you bunches of extra calories and guilt.

Going to a BBQ?

Be aware of choices - Grilled Chicken over Hamburger

Be aware of portion sizes - go for palm sized protein, load up on fruits and veggies, choose spoon sized tastes of high calorie sides

Be aware of calories consumed - avoid high calorie appetizers and multiple servings

Be aware of hidden calories - condiments count too and consider what you choose to drink.

It is very easy to go to a cookout and consume well over 1,000 calories worth of food and drink.

Simply being aware gives you the control to at the very least minimize your calorie intake, preventing the addition of unwanted pounds.

HOW to MOVE - Super Set It and Forget It

The past four days I shared the BEST moves to boost your metabolism and burn more fat - now for the FUN part of putting them all together so you have a PLAN to follow.

The essence of the Fit Yummy Mummy workout plan is based around short burst resistance training. This simply means pairing two exercises together and perform back to back with little to no rest.

You will repeat this sequence 2-4 times depending on your fitness level.

Sample Workout:
A1 Squats (lower body)
A2 Push Ups (upper body push)

B1 Lunges (lower body)
B2 Row (upper body pull)

C1 Wood Chop (full body - core)
C2 Plank (core)

Repetitions of each move range from 8-15.

Give it a try and you will be amazed at how much you get done in such a short period of time.

Since the time you have this weekend is most likely limited, you now have no excuse.

All you need is 10 -15 minutes. Plus this is a great way to start your day - feel energized and less likely to make choices that may undue your efforts to get and stay fit!
 
Have a Safe and Happy Holiday Weekend!

Your Friend and Coach,

Holly Rigsby

Author of Fit Yummy Mummy
Click HERE to lose the baby fat

Join ClubFYM for additional support and guidance
http://ClubFYM.com

Weekend Warrior Workouts

Today I'm off to do a weekend warrior workout in the sun here as it's a nice spring afternoon...I'll be doing the TT Bodyweight 30-Minute Circuit Challenge which is going to be part of the June TT workout of the month.

In this program, I'm flipping the Bodyweight Challenges "upside down". Instead of doing a certain number of reps as fast as possible, you're going to do as many reps as possible in a given amount of time.

Look for this workout to be available June 1st...or a little earlier to TT Members.

Plus, I just got a new set of Kettlebells from DragonDoor.com last week. Now that it's nice out, I'm back into training with Kettlebells outdoors (they just aren't that fun in crowded gyms).

And I've been bugging my friends Josh Henkin and Troy Anderson (two Kettlebell experts from Arizona) to create a Kettlebell program for fat loss, and that program will be ready to kick off summer just after June 21st.

It's Turbulence Training approved!

So there you go...lots of "outdoor" training options in June with the TT Bodyweight 30-Minute Circuit and the soon-to-be-released Kettlebell for Fat Loss program (don't worry, it has a cooler name than that...I just didn't want to mention it yet!).

In fact, I'm calling June "Hardcore Fat Loss Month" here at Turbulence Training.

In addition to these 2 hardcore workouts, you'll also be hearing some reviews of some advanced fat loss nutrition books I've been reading, as well as anything and everything to satisfy the hardcore fat burners out there.

Hardcore fat loss for summer,
CB

PS - Still sketpical? You can try Turbulence Training for only $5.

Click HERE for Craig's Incredible TT Trial Offer

Friday, May 23, 2008

Nutrition Tip for Fat Burning Workouts

This is a nutrition tip for fat burning workouts, and for the people who are busting their butts in the gym and not getting the results they deserve.

Listen, you have to fix your nutrition if you want succeed in your fat burning workouts. The simplest change is to stop eating foods from a bag or a box. Switch over to more fruits and vegetables.

Now I know you're not just going to wake up and eat 10 servings of vegetables tomorrow. Besides, your stomach and co-workers wouldn't appreciate it.

But you have to make little changes every day, week, month & year. We can always get better. So this weekend, start with one new item from the produce aisle to help control your appetite, regulate your blood sugar, and burn body fat.

If you want to lose fat, live longer & healthier, and have more mental and physical energy to get through your day, you need to put premium fuel in your body's engine.

Not grease. Not sugar. Not quick fixes. You have to plan ahead. But don't worry, it doesn't take much time.

Start by eating several small meals each day, focusing on protein and fiber-rich foods.

Combine that with the short, convenient Turbulence Training workouts and you'll feel like a million bucks.
We are all a work in progress, so never give up on your ability to change your body at any age. Nutrition & exercise are as powerful as the drugs your doctors are handing out.

So fight back against aging and body fat naturally.

Get your very own copy of Turbulence Training & the Nutrition Guide here:
=> http://www.turbulencetraining.com

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS. How fast can you change your body with TT nutrition?

"Craig, thanks to the TT Nutrition guidelines, I woke up the next morning and already saw improvement in my whole body! Unbelievable. I can hardly wait to see my physique after 2 weeks of Turbulence Training."
Arthur Capone, NY

"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. 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

Get your very own copy of Turbulence Training here:
=> Turbulence Training Workout & Nutrition Guide 
 

Thursday, May 22, 2008

Friday Fat Burning Movie Reviews

Friday's always movie day at my house, so here are some of my latest fat burning vids to help you burn belly fat.

Video #1 - Fat Burning in the City 

Watch as I reveal the #1 waste of time in a workout, and give you the simple, yet fast and effective plan to burn belly fat in only 45 minutes...

Watch => How to Burn Fat

Video #2 - Iron Man

The 3 best exercises you can do at home in your Turbulence Training workouts with dumbells and bodyweight to burn fat and sculpt your body...

Watch => Weight Training

Video #3 - The 300 Workout

The workout that built the Spartan bodies...(over 600,000 people have watched this video...don't miss it!)

=> 300 Workout

Video #4 - Speed Racer

If you want to find out how to get more results in less time then watch this short video to find out how to set-up a fast total body workout:

Watch => Total Body Workout

Let me know what other videos you'd like to see.

More action? More exercises? More myths exposed? More videos of me with Charlize Theron? (You know what I'm voting for!)

Just let me know,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - No seriously...what would you like to see in future videos?

1) More exercise demonstrations

2) Interviews of other trainers

3) More workouts

4) More "teaching sessions" on how things work?

5) More nutrition tips

How to Lose Your Belly and Shrink Your Thighs

If you want to lose belly fat, you should do lots of crunches. And if you want to shrink your thighs, you should reach for your ThighMaster. Right?

Wrong on both counts. Instead, you need interval training for fat burning.

This is a form of short-burst exercise that I've been using with clients since 1998 - long before the average trainer jumped on the bandwagon.

In one study, Australian researchers from the University of New South Wales put three groups of women through a 15-week fat-loss exercise program. One group was a control group. Another group did three sessions of intervals per week (20 minutes per workout). And the third group did three sessions of
long, slow, boring cardio (40 minutes per workout).

Forty-five women were in the study - and it is important to note that they were not all overweight. On average, they had a healthy body mass index of only 23.22 (well below the cut-off of 25 that signals overweight).

At the end of the 15 weeks, only the interval-training group showed significant weight loss and a decrease in body fat and trunk fat. The interval-training group also had a significant loss of fat from their legs. And the more overweight a subject was, the better the interval-training program worked for her.

Oh, and did I mention that the slow, boring cardio workouts did NOT result in a significant loss of body fat? Something we've been saying here at Turbulence Training for a long time now...

So if you want to burn belly fat and lose a few inches from your thighs, get started on a short, 20-minute interval-training program done three times per week. That's all you need.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Turbulence Training is Guaranteed.

If you aren't thrilled with the decreased workout time and increased fat loss and energy from the Turbulence Training system in 8 weeks, let us know and we'll refund your order. Your satisfaction is guaranteed. Turbulence Training has already been trusted by the biggest fitness magazines in the world (Men's Health & Shape), and I guarantee it will work for you too!


Please Click HERE for Your Free Report

Wednesday, May 21, 2008

More Truth About Weight Loss

Grrrr.

I get so mad when I come across these "Politically Correct" articles telling overweight men and women that they can burn belly fat by doing crunches in bed.

(I just read that "tip" in a Prevention magazine article. What a joke!)

Politically correct "bull" like that is an insult to all of the hard-working men and women who have struggled for years to lose
belly fat despite doing hours of long, excruciating cardio.

But now these "experts" are telling us all it takes to lose weight is 25 crunches in bed? Give me a break...

If you want to know the truth about fat loss, read my very popular article about "Politically Incorrect Weight Loss Secrets" here:

=> Politically Incorrect Weight Loss

You'll only hear the truth about fat loss from me,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - "Biggest Loser" Trainer Jillian Michaels knows the truth about how to get flat abs...

Listen to what she has to say here:

Jillian Michael's Opinion of Turbulence Training

Tuesday, May 20, 2008

Best Nutrition Plan & Cardio Advice For Flat Abs

Are you ready for the best nutrition plan and cardio advice for flat abs?

In a past interview, Mike Geary taught you how to train your body for fat loss to get 6-pack abs, let's find out what we need to do to eat properly for maximum fat loss and to finally get the washboard abs you deserve.
 
You should also read his article:
5 Things You Must Know About Getting Six Pack Abs
 
But first, a little more on the best cardio methods for abs...
 
CB: Mike, what do you use for burning fat, intervals or slow cardio? Or both? Any gender differences here? Or differences between fitness levels (beginner vs. advanced)?
 
MG:
In most cases, my answer is definitely intervals... or as I like to call it "variable intensity training".
 
In general, I think slow steady pace cardio is a waste of time, especially if the goal is lasting fat loss.
 
I think people need to get away from this thinking about "fat burning zones" and calories burned during the actual workout, and look at the bigger picture of what you're doing in your workout to
stimulate the greatest metabolic response in your body... and the best metabolic and hormonal response is achieved through variable intensity training and strength training, not slow steady-pace
cardio.

CB: And for sedentary beginners?
 
MG
Now I will say that if someone is really deconditioned and can't handle higher intensity exercise routines just yet, this still doesn't mean that they can't simply use lower intensity routines, but still use it in a "variable intensity" fashion, by alternating between higher and lower exertion levels throughout the workout.

CB: Great stuff Mike. Can you let us in on 1 or 2 of your top secret nutrition tips for carving out those abs. Open your vault of info!
 
MG:
Well Craig, I think you'd agree that there has never been a more confusing time regarding proper nutrition for consumers.
 
Every so called "expert" out there seems to disagree and contradict each other on what's the best way to eat for fat loss and overall good health.
 
One of the most important messages I try to teach my readers in this world of heavy confusion is that your diet doesn't need to conform to any of the fad diets... you don't need to go "low carb" or "low fat", or high or low anything for that matter to be successful in losing enough body fat to get lean enough to be able to see your abs.

CB: Great, we like to avoid complex stuff!
 
MG:
I like to try to simplify things.
 
I think that balance is the key to success along with eating a diet that is made up of nutrient dense foods in their natural state (as unprocessed as possible).
 
In general, it is the heavy processing of foods that makes it wreak havoc inside our bodies. Most foods in their natural unprocessed state are inherently good for us. Of course there are always
exceptions... a salad of poison ivy leaves is "natural and unprocessed" but certainly would not be good for us!
 
CB: So, some specific tips?
 
MG:
I'll leave your readers with a couple of the most important aspects of nutrition that help to get you lean for life...
 
1. Get enough quality protein in the daily diet - not only does it have a higher thermic effect than carbs and fat (so you burn more calories digesting it), but it also creates satiety so your hunger
is satisfied longer.
 
Plus protein is a building block for maintaining and building lean muscle... And remember that the amount of lean muscle you carry is one of the main factors for controlling your metabolism.
 
2. Think fiber! When it comes to carbs, make sure that almost all of your carbohydrate intake is from higher fiber sources like vegetables, fruits, and high fiber unrefined grains.
 
Try to avoid refined sugars and refined grains as that is one of the main reasons so many people struggle with body fat.
 
I personally don't eat many grains as I prefer to get most of my carbs from veggies and fruits, but I am a bit of a fan of sprouted grains. I generally recommend looking for carbohydrate sources that
have at least 2-3 grams of fiber per each 10 grams of total carbs.
 
Remember that fiber helps fill you up and also slows down the glycemic response of the foods you eat, all beneficial for getting lean.
 
CB: What about fat?
 
MG:
3. Don't be afraid to eat fat!
 
Many people try to go way too low on their fat intake and this can negatively affect hormone levels in your body as well as causing more cravings. Try to eat enough healthy fats daily.
 
Good sources of healthy fats are nuts and seeds, nut butters, avocados, olive oil, organic meats and eggs, coconuts and virgin coconut oil.
 
On that note, saturated fats from tropical oils are VERY misunderstood, even by many nutritionists and other health professionals. Yes they are composed highly of saturated fats, but are actually beneficial (but that's way beyond the scope of this article).
 
4. Avoid the two worst things in our food supply at ALL COSTS:
 
*artificial trans fats from margarines, shortening, and hydrogenated oils that are in most processed foods
 
*high fructose corn syrup, which is in almost all sweetened products on the market
 
Again, if you avoid processed foods, it becomes easy to avoid these two worst offenders in our food supply.
 
I always contend that once you get a handle on these 4 main points of your diet detailed above, the rest starts to take care of itself as you gain control over your appetite, blood sugar levels, hormone levels, etc. It all falls into place, and you eventually gain total control over how lean you want to get.

CB: Thanks Mike!
 
For more diet and cardio tips for getting ripped abs:
 

Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training  

Slow Cardio Is a Fat Loss Mistake

You know, a lot of people just don't trust a fat loss program that calls for no cardio.

After all, it is just so OPPOSITE to everything we were brainwashed into believing in the 80's and 90's about fat loss.

But if the info we got 10 and 20 years ago actually worked, we wouldn't need to be discussing fat burning workouts at all, would we now?

As one Turbulence Training success story says...

"Before Turbulence Training I thought that the only way to lose weight was by doing ''cardio'', or better said slow, long, boring cardio, and that resistance training was for people looking to grow
muscles only.

I wouldn't even think of resistance training for fat loss, actually, what all the trainers say when you get to the gym is that people need to burn some fat first by doing only cardio for the first weeks
and then, only then we could add the resistence trainig.

After I stumbled with TT, all of that changed. I'm now losing fat and gaining strength all at the same time.

But what I absolutley love the most is the fact that by doing the right movements I can get a full body workout in half the time I would if I were working out like before. I know I don't have to
spend countless hours exercising anymore, TT has shown me a new and completely better way to stay fit and lean."
Virginia Santana

So yesterday, I covered a couple of workout mistakes...today, let's look at 2 more common errors men and women make that stop them from burning off that belly fat...

MISTAKE #4 - Not knowing when to stop.

I get emails everyday from readers asking if they can add even more cardio and more lifting to their current workout plans. After all, if some is good, more training must be better?

No!

Listen, you have to draw the line somewhere. You can't keep adding more and more exercise.

First, there is diminishing returns from each additional set you do, and from extra cardio. (You might remember the woman who emailed me who was doing 7 hours of cardio with no results, and wanted to know if she should do more. Short answer was "No Way!").

Second, your body can breakdown fast from too much work, particularly when you are dieting.

Training too much and eating too little go together like oil and water. This combo won't give you the body you want...but it will probably put you in the doctor's office.

So focus on quality over quantity, rather than doing more and more.

The only thing that matters is results. Not muscle soreness, not feeling exhausted after each workout, and not feeling deprived of food.

MISTAKE #5 - Not getting started.

Hey, I understand you are confused by all the conflicting info out there in the fitness world.

One magazine tells you one thing, while the Internet tells you and something else. It's enough to make you not get started at all.

So I'm going to make getting started the RIGHT WAY as easy as possible for you.

And even if you are the most skeptical person in the world, I have an offer you can't refuse...

You can try the proven Turbulence Training fat loss system for only $4.95 for 21 days...

Once you try it, you'll love it, I promise! But this is the last time I'm going to mention it to you...so don't miss out!

Take advantage of this limited time offer here:
=>
http://www.TurbulenceTraining.com/one-time-offer.shtml

No more fat loss mistakes - only fat loss success,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - You still get 6-months fr-ee when you sign-up with the $4.95 trial...

...that's a $120 value alone!

PPS - You can even join the TT Transformation program on this 21-Day Trial Offer...

...where you can win up to $2000 for top body transformation.

Get your copy of Turbulence Training & bonus membership at:
=>
Turbulence Training

Monday, May 19, 2008

The Fat Loss Mistakes People Make

Still skeptical of Turbulence Training?

Well, I promise you it won't be another one of the many fat loss mistakes that so many of us have made.

In fact, I'm going to list 5 big ones below...but first, the story of what happened to one guy when he trusted Turbulence Training...

"Hi Craig, I just wanted to thank you for the excellent program that you designed. Honestly if I didnt find Turbulence Training I dont think I would be where I am right now. I am four pounds away from having lost 100lbs (in 9 months). Thanks to your programs and the TT forum. Everyone there is great and so motivational. Again I just wanted to say thank you."
Juan Ruiz

Getting started on Turbulence Training is never a mistake...but here are 5 of the biggest mistakes you might be making in your own program - STOPPING you from getting the results you deserve...fix these, and you'll lose fat.

MISTAKE #1 - Not having Social Support.

Trying to lose fat without social support is the wrong way to go about this.

Ideally, you'd have your doctor, an RD, a trainer, your workout partner, your spouse, your workmates, and your friends all behind you.

Research shows that you'll benefit most from a health professional (i.e. a trainer) and a workout partner that is also successful. Get those two people on your team first, and then work on building the rest of your support group.

MISTAKE #2 - Not using a structured program

If you ever go into the gym and wonder what you are going to do first, you're already wasting your time - even before you choose.

Get a plan, know what you have to do, stick to it, and see it through. That way, no wasted time wandering around the gym deciding where to start.

MISTAKE #3 - Not changing your workout after 4 weeks.

That's the longest you should go on one program.

If your workout hasn't changed in 6 months, and worse, you haven't gotten any results in months, why do you think it's magically going to start working now?

Change your workout up frequently (The Turbulence Training for Fat Loss workouts change every 2-4 weeks).

OK...

I'm going to say the last 2 tips for tomorrw.

But don't forget, even if you are skeptical, you can try Turbulence Training for only $4.95 for 21 days...

Try and you'll like it, I promise! 

Please click HERE for the Turbulence Training Trial Offer

You'll get more results and you'll have more fun,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - You still get 6-months fr-ee when you sign-up with the $4.95 trial...

...that's a $120 value alone!

PPS - You can even join the TT Transformation program on this 21-Day Trial Offer...

...where you can win up to $2000 for top body transformation.

=> Click HERE to get TT for $4.95 to start

Wednesday, May 14, 2008

The TT "Total Body Ten" Fat Burning Circuit?

Last Wednesday I put myself through a tough interval training workout in High Park near my place in Toronto.

Afterwards I headed right back to the office and went straight to my computer to answer questions in the TT member's area and to see how all the members were doing with their Transformation Workouts.

Then I stumbled across an unusual post from a fellow Canadian and new member, Mike Cheliak. He and I had been discussing off-day bodyweight circuit training, and he wrote in this inspirational story to share with you...

************
"I did the TT Total Body Ten Workout today as my day off 'activity'. When I got to the gym there were a couple guys and a girl beginning their usual Eliptical routines...

...but I convinced them to join me in the Aerobics room and we gutted out 3 circuits of the Total Body Ten program. It was great!

What a perfect way to get some good intense activity in without tiring yourself out on a day off! We may all start a "club" on Wednesdays to do this. I think it was a great motivator doing it with other people. We all pushed each other and had fun doing it.

I highly recommend this to anyone looking for some fun activity. You could easily do it at home but I have to say that it was a LOT more fun doing it with a group!"

***********

Mike's right, and the Total Body Ten is a great workout that I included in the TT for Fat Loss E-book to give the "go-getters" something to do on their off-days from TT.

You can also use this circuit exercise workout in place of regular interval training, if you don't have access to a cardio machine.

The general format of the circuit goes like this...

1) Easy lower body exercise for warm-up
2) Moderate upper body pushing exercise for warm-up
3) Single-leg exercise
4) High-rep upper body pushing exercise
5) High-rep Squat
6) High-rep total body ab exercise
7) Single-leg exercise
8) Tough upper body pushing exercise
9) Lower body posterior chain exercise
10) Tough upper body pulling exercise

If you want more information about the Total Body 10 Circuit and my fast fat loss system, uncover the secrets to burning fat in less than 45 minutes per session here:

=> http://www.TurbulenceTraining.com

Don't forget you get a 6-month f-r-e-e- membership bonus with TT,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PPS - Can you believe we're halfway through May already?

So you only have 16 more days to join the 2nd Turbulence Training Transformation Contest (where you can win up to $2000 for top spot!). Read the rules here:
=> http://www.transformationcontest.com/rules.shtml

Then get your copy of Turbulence Training at:
=> http://www.TurbulenceTraining.com

May the best transformation win!

"Been running for 6 months with minimal weight loss. Since starting TT, I have lost 10 lbs. in 2 months. A God Send. Thanks."
Chris Schwartz, M.D.

"I've just finished my third week of Turbulence Training and I already see amazing results. I've been weight training for about five years, so I really thought I knew a thing or two. Then I found Turbulence Training. I quickly realized what a waste of time all those isolation exercises were and how much time I had wasted doing them. After my first TT workout, I knew this was something big. This was something that would change my life.

And in three short weeks, it already has. I now look forward going to the gym and knocking out my workout in less than an hour. I walk in with a plan, instead of walking around aimlessly trying to decide what to do next. Those days are over! My clothes are already feeling looser, and my waistline is shrinking. I didn't even realize how much fat had slowly crept up on me, but once I started seeing such positive changes, I realized this was only the beginning. I can't wait to see what the next few months will bring!"
Wilhelmina Seamans

Belly Off Before And After - Amazing Results!







Michael Corona (at 217 pound before and 189 pounds after), is another person who triumphed over excuses, and changed his life...here's his Belly Off story...

*******************
I ballooned to 258 lbs end of August 2007. We just had our third boy, and the previous 5 years my (our) fitness was ignored and my diet slowly became, "eat how much and what ever you want."





I do not know what the single catalyst to getting started exercising...The major issue is the history of Type II diabetes in my family. Also, I had just watched my father in law die a painful death from diabetes at the young age of 58.





That was like a bucket of cold water thrown in my face for 2 reasons. 1: I didn't want to go through that. 2: Diabetes is in my family and my wife's family, which means my kids could get it. Currently the only cure is prevention. I need to prevent myself getting it and set an example so my kids lean to prevent it as well.





Several small reasons as well. Like walking up a flight of stairs and getting winded. Running with the kids and not being able to keep up. Seeing pictures and realizing how fat I was, etc.





So, the wife and I made a deal, after the baby is born, time to get serious. We started eating healthy. That was and is they key. I always said losing weight comes down to three things, Diet, Diet and Diet.





Lost my first 20 lbs. Than I started hitting the gym and playing racquetball. Classic gym mistakes made here. Bench presses, curls, lat machine, maybe some squats, and always finished with 45 min of cardio.





Still lost weight due to diet, but wasn't getting as toned or much stronger. Lost another 20 lbs over the next couple months here.





Than I found the Menshealth.com Bellyoff! and your programs.





Two words: Life Changing.





After the BW 100, I was hooked. Drenched in sweat. Hard to describe, but your workouts create a pain I love to feel; a good burn.





Stuck to my diet, changed it up every 4 weeks (currently doing Abs workout) and here I am today. 189 lbs. Down 69 from when I started.





My current goal is to get a six pack. I wrote on the MH blog 2 months ago "6 by 6." By September, I want a 6 pack.





My wife says not necessary and she is right. However, if I constantly raise the bar and continue to set goals, how can I ever gain weight back? If I tell myself what I have done thus far is good enough, I will go back to my old ways.





Goal setting is another key.











I wish I had photos from day one. The before/after I have included have me at 217 lbs before. Could you imagine seeing me at another 41 lbs in those photos!!!!





Photos were/are huge. They kept pushing me to do more. They still do.





Support was crucial. My wife always pushes me, but that the same time always told me I was perfect the way I am. She made it clear that I should do this for me or the kids. Not once did she say she wanted me any different. That was great support.





Also, you and all the information you provide for FREE. I purchased your workouts as well, but someone could lose tons of weight off of the free advice you provide.





The result of all this? Confidence.







I am branching out and starting to try new things. I recently got an invitation to the ING NYC Marathon, which I accepted and will run on November 2, 2008.





Short term goal: Set up a web site to chronicle all of this and share with others.





Long term goals: a triathlon.





Long term dream: Ironman triathlon in Kona, Hawaii. The odds of getting into that event are very small. Odds of completing it smaller. But so were the odds of me losing 69 lbs. So are the odds of getting a 6 pack. Living life trying to accomplish things that are impossible to achieve is so much more fun that living the status quo.





Thank you,





Michael Corona

********************

What more could anyone possibly say?

craig

Click HERE to Lose Fat and Gain Confidence

Tuesday, May 13, 2008

Fat Burning Circuit Videos

If you just need some exercise tips and demonstrations of specific exercises, I have 4 videos today.

1) The Barbell Big 5 Circuit

=> Barbell Complex Circuit

2) How to do the Plank, Side Plank, & Bird Dog

=> Plank-Side Plank-Bird Dog

3) What are the big 5 fat loss exercises?

=> Fat Burning Exercises

4) TT Transformation Winners (very cool stuff!)

=> Transformation Video

Have a great workout,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training for Fat Loss

PS - If you're like me and you don't like to watch videos, here's an article explaining everything about my Big 5 Fat Burning
Exercises.

Visit this link to read the article:

=> Big 5 Fat Burning Article

PPS - I've decided to leave the 6-Month Membership bonus up for the rest of May...

...so when you grab your copy of Turbulence Training, you'll get a link to access the member's area for 6-months at no cost...that's a $120 value.

Visit the Turbulence Training website to get started:

=> http://www.TurbulenceTraining.com

Interval Training Workout to Burn Belly Fat

If a trainer tells you there's a best way to do interval training, they are wrong.

Research shows that intervals are powerful for fat loss, but there's never been a "head-to-head" study comparing different lengths of interval workouts.

20 seconds, 8 seconds, 30 seconds, 60 seconds, they all work.

But that's good news. It means that all types of interval training workouts will work to help you burn your belly fat.

In addition, for distance runners, intervals of 2-5 minutes are very helpful for improving performance. But for fat loss workouts, I tend to use a nice simple 30-60 second intervals for fat burning benefits.

Plus, if you do intervals on a cardio machine, its very easy to stick to a 30-60 second interval timing, followed by a 60-90 second recovery at a much slower pace. If the intervals were any shorter, it would be tough to change the settings on the machine fast enough.

Any type of this interval training for fat loss is likely better than slow cardio, and allows for faster workouts.

Despite what you may read on the Internet, no one has proven that one type of interval is best for fat loss. That is why I use different Intervals for different phases of a fat loss program.

For example, if you have been doing 30-60 second intervals for the last 2 months, you might kick-start your results by moving to 20-second intervals or even, gasp, 2-minute intervals.

As you change the interval length, you change the way your body responds to the training.

- It is recommended that the stationary cycle be used for interval training because it allows for an easy transition between work and recovery.

- Finish each interval workout with stretching for the tight muscle groups only.

- Perform the interval sessions 3 times per week.

- Use a different interval duration in each 4-week phase of the TT programs.

- Each set-up provides a different stimulus to your body, so you might identify one that works the best for you.

- You may also use a different interval duration in each workout. For example, short intervals in Workout A and longer intervals after Workout B.

- Here is a sample interval workout.

-Warm-up for 5 minutes.

- Work at an 8/10 level of intensity for 60 seconds.

- (A 10/10 intensity is running for your life, so adjust accordingly).

- Your heart rate should be near maximal by the end of the interval.

- Follow that with active rest for 60 seconds at a 3/10 level of intensity.

- Active rest means walking or pedaling at a very slow rate.

- Repeat for 6 intervals.

- Finish with 5 minutes of cool-down exercise at 3/10 level of intensity.

Discover how to immediately put interval workouts to work for you, so that you lose fat and gain muscle in less workout time than ever before with Turbulence Training fat burning intervals .

Burn fat fast without cardio,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Another skeptic finds shorter, harder TT workouts to be more effective...

"I obtained the TT package a couple of weeks ago after becoming completely fed up with my bodyshape and current level of fitness. I played competetive football (or soccer...) until about a year ago and since stopping, I have gained a lot of weight as I have not replaced the 6 hours of tough physical activity that I used to undertake each week.

As my job takes me away from home for 2-3 days per week, I couldn't devote the time to training and matches that I could when I was a student. I did some research as I needed a programme that wasn't too time consuming and that could be performed in a hotel room on the days when I don't have access to a gym, and discovered TT.

I have just embarked on my first programme and am currently using the Big 5 workout. The TT Members website is a great resource and I am even going to participate in the next TT transformation contest, when I return from my first holiday to the USA at the end of May.

My problem is not that I hate working out, I actually love it and the workouts are certainly a challange. I have to say i was a little skeptical at first that what seemingly was very little exercise could produce dramatic results, however after completing the fist workout, I soon changed my mind. I look forward to seeing a change in my body in the coming months!"
Jill

Click HERE To get started with Turbulence Training

Monday, May 12, 2008

April Turbulence Training Testimonial of the Month

Here are some of the Turbulence Training testimonials we received in April.

"Been running for 6 months with minimal weight loss. Since starting TT, I have lost 10 lbs. in 2 months. A God Send. Thanks."
Chris Schwartz, M.D.

Short, but sweet. For this testimonial, Chris wins a 1-Year Platinum TT Membership. It sums up the frustration so many people have with running and long slow cardio, and highlights the results you will get when you switch over to the shorter, more enjoyable Turbulence Training workouts.

Click HERE to get started with Turbulence Training

**************

"I've just finished my third week of Turbulence Training and I already see amazing results. I've been weight training for about five years, so I really thought I knew a thing or two. Then I found Turbulence Training. I quickly realized what a waste of time all those isolation exercises were and how much time I had wasted doing them. After my first TT workout, I knew this was something big. This was something that would change my life.

And in three short weeks, it already has. I now look forward going to the gym and knocking out my workout in less than an hour. I walk in with a plan, instead of walking around aimlessly trying to decide what to do next. Those days are over! My clothes are already feeling looser, and my waistline is shrinking. I didn't even realize how much fat had slowly crept up on me, but once I started seeing such positive changes, I realized this was only the beginning. I can't wait to see what the next few months will bring!"
Wilhelmina Seamans

"I got engaged about 4 months ago, and while getting in shape to look good in my dress and bikini on the honeymoon have been major goals in my mind since day one, to be honest I've been sort of putting off actually doing anything about it.  I've always been active and went to the gym at least 5 days a week, but I've never been able to achieve the toned look I want.
I found the TT website and after reading about it I decided to try it out.  I've only been doing the workouts for about 4 weeks now, but I alreay notice a difference in the way my clothes fit.  

The structure of the workouts is what I love the most, because one thing I've always struggled with at the gym is not knowing what to do once I got there.  I'd end up aimlessly lifting free weights until I got intimidated by the guys at my gym, then run on the treadmill for a half hour.  But now I go in with a purpose, do three intense workouts a week, and I'm done in less time than ever.  I love knowing that this plan will get me the results I want if I just stick to it.  I know that if I follow these guidelines I can be exactly where I want to be by my wedding day!  Thank you!!"
Jamie

"Hi Craig, I have not had much success in the past with shape and muscle definition to the lower part of my body. It didn't matter what exercises I did; increase the weights, special exercise patterns, change exercises every 4-6 weeks, hundreds of squats. I did lots of cardio ­ all done with strict nutrition of course;  while I felt strong, energetic and healthy, my butt, legs and abs could never be revealed in a swimsuit, let alone a bikini.

I have to tell you I tried Turbulence Training in desperation and with trepidation. I tried this method because I liked Craig's scientific evidence and proven-results track record. Also, because the method is endorsed by elite athletics, it was the extra proof I needed to start the program.

It works ­ it works ­ it works.  I have more shape and definition in my legs and butt ­ even the cellulite is less noticeable. It was amazing to shop for and try on bikinis ­ it was more amazing to buy a bikini to wear on my holidays next month. I can't speak highly enough of Turbulence Training. ­ it also saves me time in the gym. I'm hooked."
Suzanne George

Click HERE To send your Turbulence Training Testimonial

Sunday, May 11, 2008

Happy Mother's Day!

Happy Mother's Day!

The best gift you can give yourself is to sign-up for your fr-ee
membership at http://www.ClubFYM.com

You'll find so much social support there from other Moms who are
going through the same daily stresses, and they'll help you find a
way to cope with the insanity of your day-to-day...

There's women from all over the world sharing family food tips,
exercise tips, stress-beating tips, and basically, just helping
other Moms do the best they can...while still finding a little time
for themselves to stay fit and energetic.

Holly Rigsby, the host of ClubFYM.com is also putting together a
fr-ee "Makeover" program for all Moms.

Go here to learn more:
=> http://www.ClubFYM.com

It's a positive place for Moms to get the support they need,

Craig Ballantyne, CSCS, MS

PS - If you are suffering from exhaustion, moodiness, or belly fat,
you need...

...A Mommy Makeover.

Treat yourself at:

=> http://www.ClubFYM.com

Saturday, May 10, 2008

Fat Is Not Your Fault

Fat is not your fault...an interview with Natural Physician Dr. Bryan Walsh explores why some men and women have a hard time losing weight...even though they are doing everything right.

If that sounds like you, you have to listen to or read this interview!

1) Simple Nutrition Tip for Long Term Success
2) Exclusive "Fat Is Not Your Fault" Interview
3) New Big 5 Fat Burning Circuit Workout Videos Are Up!

======================================
UNCOVER: The Simple Nutrition Steps for Success
======================================

Everyone needs to improve their nutrition, even me.

And here's the best way to do it.

Everyday, get up and challenge yourself to be just a little bit better than you were yesterday with your diet.

So if you only had 2 servings of vegetables yesterday, try for 3 servings today.

If you drank 6 cups of coffee yesterday, cut back to 3 cups today.

Did you breakdown, forget to prepare your lunch, and have a burger and fries today?

Well then, tomorrow pack your lunch of healthy sandwich an apple, and cut-up some vegetables.

A little better each day...baby steps...and your nutrition will have an amazing 12-week Transformation of its own.

======================================
DISCOVER: The Hiddens Reasons Why You Are Struggling to Lose Weight
======================================

Craig Ballantyne interviews Dr. Bryan Walsh as they cover stress, Poly-Cystic Ovary Syndrome, Cortisol, Self-Image, and many other hidden factors of weight gain and fat loss obstacles

Listen to the audio, or better yet, download the transcript here:

=> http://www.ttmembers.com/members/363.cfm

======================================
WATCH COOL VIDEOS: Big 5 Fat Burning Circuit Videos
======================================

These are up for TTMembers here:

=> http://www.ttmembers.com/members/department35.cfm

IF you aren't a TTMember, we put a couple of videos up on Youtube
for you. Visit this link for the explanation on the Big 5 Fat Burning Moves:

=> Five Fat Burning Exercises

Watch the Big 5 Barbell Circuit here:
=> Fat Burning Circuit

Let me know how you are doing on the TT forums.

Stay strong,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - You have until May 31st...

...to join the 2nd Edition of the Turbulence Training Transformation Contest. Get all the rules here:

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

And then post your Transformation in the forum at www.TTmembers.com

See you on the forums!

Friday, May 09, 2008

Big 5 Fat Loss Exercise List


If you are going to the gym and spending too much time while not getting the results you deserve, then you probably aren't using the right exercises. You need to make sure your workouts include the Big 5 Fat Loss Exercises.

Over my 16 years of training and training men and women for fat loss, I've stumbled across the "Big 5" movements that must be used in a total-body fat burning, muscle-building workout.

The "Big 5" movements are guaranteed to boost your metabolism and help you lose belly fat. If you don't have these types of exercises in your program, then you are wasting your time and money when trying to lose fat.

So I designed this workout around the Big 5, and put them into a circuit to help you get more results in less time. But first, let's go over the Big 5 fat burning exercises.

Click HERE to see a Barbell Circuit with the Big 5 Exercises

Actually, let me clarify something. The Big 5 are not specific exercises. Instead, they are specific movements, but this allows for a huge number of exercises to be used, and therefore a lot of variety in your workouts. And don't forget, variety is one of the 3 main principles that explain why Turbulence Training works so well.

Here are the Big 5 movements, starting with the most important of them all.

1) Squat movements

This could be a barbell squat to a dumbbell squat, it could be a deadlift because that's the same type of movement, or it could even be a kettlebell or dumbbell swing, which is becoming a very popular exercise these days.

Kettlebells are becoming more popular for fat-burning because it's just that movement of pushing your hips back, bending you knees, and dropping your body. You're moving your entire body there.

The squat movement allows you to do a lot of mechanical work which is one of the keys to burning a lot of calories. So that's the first movement in the "Big 5". Always start your Big 5 workouts with a squat.

Please note: Lunges and split-squats also qualify as a "Squat-type" movement, even though you will also be able to use them in the Single-Leg Exercise category below. Sometimes the lines blur between movement types for such great multi-muscle exercises.

2) Pushing exercises

The next exercise to use is any type of push-up or dumbbell press or bench press or even standing shoulder press. Again, very large amount of muscle to be used in those exercises that burn a lot of calories.

Plus, using the "non-compete" principle of Turbulence Training, by using a pushing exercise next, we let our leg muscles recover (and often our grip strength too, depending on the first movement used).

3) Pulling exercises

The next movement is any type of pulling exercise, so it could be rowing or pull-ups, dumbbell rows, seated rows, anything in a pulling motion is going to work a lot of musculature so a lot of your upper back, some of your arms, your lats, and even a little bit of your lower back if you keep that – by holding yourself in that static upright position.

This is a powerful fat burning, muscle-building movement. You could even use the deadlift at this time because it is a pulling movement. Again, often the lines blur between movement types for such great multi-muscle exercises.

And at this time, you'd have gotten about 80-90% of your results. So if you are really crunched for time, you could stick to only the first 3 movement patterns. But if you want to put the finishing touches on your body and rev up your metabolism even more, then you'll need the last 2 pieces of the Big 5 circuit of Turbulence Training.

4) Single leg exercises

This could be a dumbbell lunge or split squat or a reverse lunge or a single leg squat, anything that works one leg at a time. Because you're using the lower body, it's a lot of musculature.

This is a tricky movement to do right after the Pulling movement, because your grip strength will be fatigued from the rowing or chin-ups or whatever you did. So try to use a bodyweight only single-leg exercise, such as the 1-leg squat or 1-leg lying hip extension.

This would also be a great place for a single-leg stability ball leg curl, or a single-leg exercise holding the barbell across your back. If you must use a dumbell exercise, choose the Bulgarian Split Squat or DB Step-up because less weight is needed than for lunges or split squats (and therefore less competition for grip occurs).

5) Total body ab exercises

The final movement in the Big 5 circuit could be anything from a mountain climber to a stability ball rollout, it could be using the old infomercial gadget – the Ab Wheel since that works great – or it could be a hanging knee raise. Alternatives include cable chops and cable crunches if you have access to cables in a gym to help lower belly fat.

But you'll notice these aren't just basic crunches. Instead, you're working your arms, legs, and torso. That's why you must use a total-body ab exercise to finish off the Big 5 circuit workout.

Those are all the exercises that you could use for the Big 5 movements.

Fortunately, you have an endless variety of exercises and set-ups that you can choose.

If you did those exercises, you would have a total body workout, you'd have an incredible muscle-building, fat-burning, metabolism-boosting training session and if you did that type of stuff 3 days per week and maybe did your interval training after each circuit you'd lose a lot of belly fat. Man, it would just melt right off!

That's my Big 5 exercise movement system for building a better body.

If you want to burn fat, you want to build muscle, and you want results that are absolutely guaranteed, implement the Big 5 into your workout today.

To recap, here are the Big 5 Movements:

Squat
Push
Pull
Single Leg Exercise
Total Body Ab Exercise

Big 5 Barbell Complex

Let me know what workouts you put together with the Big 5,

Craig Ballantyne, CSCS, MS

Click HERE to Order Turbulence Training

Turn Coal Into Diamonds

Way back in March 2005, on a sunny spring morning in a beautiful training facility in a gorgeous Toronto neighborhood, I met with a new client - we'll call her Anna - for her first real training session in over 10 years.

But there was a dark cloud over our heads that day...

As we went through so many basic bodyweight exercises, Anna grew more and more frustrated with each movement that caused her trouble and made her feel awkward and clumsy.

Too many years of inactivity had made basic movements difficult, even though Anna had been a great student athlete 25 years earlier.

No doubt you've had a client like that...someone who was frustrated by the "disconnect" between what her brain was telling her body to do and what her muscles were able to accomplish.

And what did I tell her?

1) To be consistent
2) To focus on improving every day
3) To follow a professionally designed program
4) To fuel her body with the right foods
5) To accept that things won't change overnight, but that with time and persistence, she will succeed.

So start thinking small changes today turn into consistent habits for tomorrow that result in big transformations over time.

That is the key.

Just like turning coal into diamonds.

It takes time, but consistent pressure over time can work miracles.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training for Fast Fat Loss

PS - Not sure where to start?

Beginners should go to the main TT for Fat Loss book and start with the Introductory workouts.

More experienced folks, but not advanced, should start with the Intermediate program in the main TT for Fat Loss book. That should cover 90% of TT users.

Advanced folks can start with the Original Turbulence Training workout found immediately after the Intermediate workout in the main TT for Fat Loss book.

After you complete your first program, please continue through the rest of the workouts in the main TT for Fat Loss book in that specific chronological order.

Click HERE to get started with Turbulence Training

Thursday, May 08, 2008

Big 5 Circuit Fat Loss Videos

New youtube workout videos for you. The first one is a couple of minutes long of me explaining the best 5 fat burning movements.
And the second is a tough barbell complex conditioning circuit that you can do for conditioning or fat burning. It's fun, it's way cooler than standing on a machine that doesn't go anywhere, and it will sculpt your body a heck of a lot better than a crosstrainer, which crosstrains nothing by the way.
 

Wednesday, May 07, 2008

3 Simple Fat Loss Rules

Another fat loss program question from Dr. Chris Mohr...

Q: If someone struggles to make dietary changes, what are 3 simple steps would you first recommend as the cornerstone of a solid program?

Answer
:

Well, I'll answer this looking at both nutrition and exercise.

1) You have to plan ahead - for both diet and exercise.

You have to plan your workouts. You have to plan your meals. You also have to plan to have solutions for the obstacles you come up against. Most people know they have to plan their meals, but they don't realize they also need a plan for avoiding night snacking. So Plan!

2) Get more knowledge

Learn about what works for you. Record your food intake on a site like www.FitDay.com. Identify what foods keep you full and alert, and avoid the foods that do the opposite.

Also, track your workouts. Which ones give you results? What type of cardio is a waste of time? Etc.

3) Get social support

You need friends or family backing you up on this. Fortunately, if your "real world" friends just want to drag you to Pizza Hut, you can find help online, such as in the Turbulence Training Member's Area where everyone is happy to help and support you on your fat loss journey.

But just remember - no one can do this on your own. Get social support!

See you on the forums,

Craig Ballantyne, CSCS, MS
Fat Loss Workouts for Overweight Men & Women