Wednesday, October 29, 2014

3 steps to lose weight without counting calories

Counting calories is a huge waste of time. Don't don't do it!
 
Obsessively counting calories (or worse, weighing food!) is a borderline unhealthy way to live, and research shows that your diet will FAIL if you take that approach.
 
Here's what the pro's do...we eat real food, we eat when we are hungry, and we eat till we are full (but not stuffed). That's a healthy relationship with food, and you can have it too!  
 
I give you permission to QUIT counting calories. For good.
 
Science shows us that gaining weight and even getting diabetes is NOT simply caused by a lack of "will power" or "being lazy"... or even eating too many calories. These problems are caused by man-made junk foods that destroy your body from the inside out, including:

1) Your Brain
2) Your Hormones
3) Your Belly
 
That's why I am so excited to introduce you to the perfect solution to the whole mainstream calorie counting dilemma. This simple solution has been TWO years in the making and was created by my friend, Registered Nurse, female fitness expert, and "Kitchen Diva", Flavia ("Flav") Del Monte. (Whew, that's a lot of titles...and she's also a fellow Canadian, to boot!)

Your solution is her Skinnylicious Cookbook and it's the FIRST and ONLY "No Calorie Counting" Cookbook with over Allergy-Friendly fat-burning recipes that will help you shed pounds and inches - FAST.
 
The SECRET to Skinnylicious Cooking is based on the most important factor for the way you look, feel and how much body fat you carry:

Balancing your fat-burning hormones.
 
NOTHING is more important. Do this and you can Eat More and Weigh Less all day long! No more starving... depriving... and counting calories. NONE of that is necessary if you have the right information. That's where Flav's 3-Step Skinny Solution comes in.
 
Flavia used to be obsessed with calories, miserable, and HATING her body, but all that changed when she became a mom. In fact, Flavia dropped 30 pounds and got back into her pre-pregnancy shape by exercising less and NEVER counting calories.

The 3-Step Skinny Solution is simple to follow, and will make your fat-burning meals FUN again while giving you BETTER results:

Step 1: Eat When You Are Hungry
Step 2: Eat Until You're Full and Satisfied
Step 3: Eat REAL Food


Like I said. Simple. (Even ol' Bally the Dog could follow that...even though he wouldn't love Step #2...lil' sucker never gets full!)

Unlike the majority of untested fat loss cookbooks on the market, Flavia trained under one of the top chefs in the country to make these recipes different - and more delicious - than anything else out there. And to celebrate the new release of Skinnylicious Cooking, Flavia is having a 50% OFF sale along with several amazing bonuses just for you:

=> Discover Skinnylicious Cooking (and NEVER count calories again)

Even if you're NOT interested in a new cookbook (although this one is head and shoulders above the rest), there is a TON of great nutrition info on Flav's new Skinnylicious site...

... Including the 5 "hidden" reasons you may be getting SCAMMED with other cookbooks.

BTW: Skinnylicious Cooking also works if you're a man. In fact, Flavia's husband Vince used these exact recipes to go from 230 pounds to a ripped 210 pounds in just a few short weeks. He now tells everyone, "Losing fat is SO easy now... I'm NEVER going back to my old bland and boring diet...  These recipes are insanely delicious!!!"
 
Every man and family will love them...there are no sacrifices to be made.

If you'd like to use REAL delicious tasting food that will balance your hormones and help you lose more fat, all while allowing you to NEVER  count a single calorie again...

... Then this cookbook will provide the biggest and most immediate improvement on your fat loss and health goals.

=> Discover Skinnylicious Cooking (and NEVER count calories again)

Enjoy the new info and totally DIFFERENT approach to losing fat by eating more and never counting calories again!

Time to go eat more to lose more,
 
Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - If you take fast action and get Flavia's cookbook TODAY...
 
...then you will also learn how to make 3 days worth of food in LESS than an hour. The bonus was created with Professional Chef Amy Stoddart who unpacks her 10 years of culinary skills into a step-by-step video called:

"How to Cook 15 Meals in 50 Minutes!"

This information is PRICELESS and the biggest time saving cooking video I've ever seen. If you miss out on this 50 minute video then your meals won't fully satisfy your family and will waste your precious time in the kitchen...

This one bonus will give you back hours of your life so you can do the activities you really enjoy all while feeling great and loving your body.
 
You cannot find this video anywhere else:

== > Save Time & Learn How To Cook 15 Meals in 50 Minutes
 
Oh, and one last thing...

PPS - If you struggled in the past, please remember...
 
Failure isn't bad. Failure isn't final. If there is one thing I know after having observed this crazy world for 39 years, it's that you can SURVIVE almost anything and come back better and stronger than ever before.
 
Don't let the fear of failure stop you from achieving the success you deserve. Failure only hurts when it means you've quit on something important to you. So don't. Keep at it.
 
The more you move in the right direction towards success, the better you'll feel. Every day work on making new positive habits second nature automatic. Do your best to make little bets and mini-steps ahead each day.
 
Stay strong. Never quit. I believe in you. You can do it.

725 reps and 125 chinups

I started walking and bodyweight squatting down chin-up road today. Stopped along the way to smell the bench press.

Today's workout:
725 total reps
400 squats
200 pushups
125 chinups

plus bench press on Jim Wendler's 5-3-1 program.

Here's a quick circuit I posted on FB:
Quick Circuit for a client this morning (15-20 reps on each): Bodyweight Squats, KB Deadlift, Close-Grip Pushup, Total Body Extension, TRX Row or TRX Rear-Delt Raise, Ab Wheel Rollout. No rest between exercises. 2 circuits for beginners, 3-4 for intermediate, 5-6 for advanced.

And tons of exercise ideas for bodyweight and kettlebell workouts:

- http://www.earlytorise.com/21-exercise-ideas-print-this-out-and-share/

Today's Kickbutt Mindset Tips:
Start by reading more powerful stories on my favorite FB page - https://www.facebook.com/humansofnewyork

"You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose. You're on your own. And you know what you know. And YOU are the one who'll decide where to go..."― Dr. Seuss, Oh, The Places You'll Go! . So let's go! Start now. Change today. You CAN do it. Dr. Seuss, Dr. BallySeuss, and I believe in you.

And for the more hardcore:

"There will come a point where doubt and fear will attempt to overtake your heart. The voices in your head will tell you to stop. They will try to tell you to quit. They will try to tell you that you can't go any further. Don't listen to them. Look within yourself and find your courage. Find your heart. Believe in yourself. When you think you can't go any further just take one more step. Keep moving forward. Keep breathing. Keep fighting. I promise you that you'll make it. You are too strong to fail. No matter how dark the storm the sun will always shine again. Brighter than ever." - Robert MacDonald, from Gym Jones

Shine on,

Craig Ballantyne, CTT

***
12 week cumulative total:


15,000 Bodyweight Squats
  • 13,135
10,000 Pushups
  • 9219
3,000 Bodyweight Rows
  • 2848
2,000 Pullups
  • 1107
1,500 Burpees
  • 1301
1,500 Chinups
  • 815
333 Handstand Pushups
  • 316
= 28,781/33,333 reps

Tuesday, October 28, 2014

State of the Bodyweight Union

For anyone keeping score on my bodyweight training program that I'm doing in conjunction with the TT Transformation contest, here's the latest update.

My current stats can be found here:
http://turbulencetraining.blogspot.ca/2014/10/chin-up-mania-to-finish.html

***
and here's the "state of the union"
***

Ok, it's not as bad as I thought. There are 15-or-so days left in the 12-Week Transformation. Here's what I must do:

2000 squats
1000 pushups
150 rows
900 Pullups
200 Burpees
800 Chinups
17 Handstand Pushups

The biggest concern is that I need to average over 100 pullups/chinups per day.

I can do this.

The problem is that I have to leave my house and go to a gym to do this, because the set-up I have at home bothers my elbow (I have to use the rafters in the basement, and the angle+grip irritates a tendon on the inside of my left elbow).

But I can – and WILL – finish strong. In fact, I'll be able to cross off a couple of these this week.

Pushing on smartly and safely,

Craig Ballantyne, CTT

Monday, October 27, 2014

Chin Up Mania to the finish

It's time for another 4-week strength program to start. And yesterday I designed a new 4-week strength program for my #1 client, J-Roc. I will take the feedback on my program and his program to create some new Meathead's programs for the new year.

Today's workout was barbell squats paired with chinups (100 total reps), then circuit: handstand pushups, bw squats, pushups, burpees, rows.

Total reps accumulated = 751

300 squats
200 pushups
100 chinups
65 burpees
55 rows
31 handstand pushups

New single-session records for handstand pushups and chinups. Good times.

Looks like I will finish off the Handstand Pushups portion of the program this week. Pushups and rows will also be done soon...and then it's pullup, burpee, chinup, squat mania to the finish!!!

And here's my diet to check out:
- http://www.earlytorise.com/my-diet-5-exercise-bodyweight-circuit-workout-print-this-out

Today's Kickbutt Mindset Tips:
"You will face challenges in your life. Life isn't easy. You'll face hardships. You will get hurt. Your goals at times will seem impossible. There will be numerous obstacles that will get in your way. Don't alter your path. When a wall appears in front of you don't let it stop you. Put your head down, brace yourself, and run right through it. Destroy it and keep charging forward. Never look back." – Robert MacDonald, from Gym Jones

... Stay strong and keep on pushing on. Have an awesome week with great people...they are out there!

"Be careful whom you associate with. It is human to imitate the habits of those with whom we interact. We inadvertently adopt their interests, their opinions, their values, and their habit of interpreting events." - Epictetus
Photo:

Choose wisely,

Craig Ballantyne, CTT


***
12 week cumulative total:


15,000 Bodyweight Squats
  • 12,735
10,000 Pushups
  • 9019
3,000 Bodyweight Rows
  • 2848
2,000 Pullups
  • 1107
1,500 Burpees
  • 1301
1,500 Chinups
  • 690
333 Handstand Pushups
  • 316
= 28,056/33,333 reps

Saturday, October 25, 2014

106 pullup record

The past two days have been busy and the result has been a bodyweight mania. Yesterday was a big 800 rep workout while today was fewer reps, but higher intensity.

Here's what I did on Friday morning:

1A) Prisoner Squats – 50 reps
1B) Pushups – 30 reps

Back and forth I went for 10 rounds with about 1 minute between exercises.
It was a dang good tough challenge. Lots of fun. Now look at all the way you can do squats and pushups…

1) Squats => Narrow-Stance, Wide-Stance, Wall Squats, Pause Squats, Prisoner hand position, Hands out front, Hands out to your side to squeeze your upper back, TRX Squats, Goblet Squats, Barbell Squats, Split Squats, and Bulgarian Split Squats … and you could even count my unique Total Body Extensions exercise as a squat

2) Pushups => Close-Grip (for triceps), Regular, Decline (for shoulders), Handstand (super-hard for shoulders), One-Hand Elevated (for abs), Spiderman (for obliques), T-Pushup (for obliques), Grasshopper (slide your leg underneath and across your body as you lower yourself), Off-set (one hand in front of the other), Weighted (with weight vest), Band (Band held in each hand and looped over your back to work your triceps harder at the top), and Decline Spiderman (great combo).

Two exercises = 1 Great Body.

And here's what I did today in the basement to pile on the pull-ups.
 
150 squats
100 pushups
106 pullups <= most pullups ever in one workout (total - no max reps, though)

356 total reps

I also did stability ball rollouts and ball leg curls to finish out the circuit.

Total of the totals:

1156 reps

650 squats
400 pushups
106 pullups

Nutrition Tip:
I plan on having a couple of 'hard ciders' this afternoon to celebrate a gorgeous Fall afternoon on the farm. But I will keep my eating & drinking in check by remembering this...

Pay attention to what - and how much - you eat this weekend and how it makes you feel. Be mindful. It matters.

Today's Kickbutt Mindset Tip:
Control your possession ambition. Know how much you need yet be mentally prepared to lose everything. Never get addicted to things. They are only objects. Cheap trinkets. Easily replaced. Draw lines. Create boundaries. Set deadlines. Richer, more 'important' people than us work less and make more money and live deeper lives.

Know that the good life comes from people, places, and experiences.

Live wisely,

Craig Ballantyne


***
12 week cumulative total:


15,000 Bodyweight Squats
  • 12,435
10,000 Pushups
  • 8819
3,000 Bodyweight Rows
  • 2793
2,000 Pullups
  • 1107
1,500 Burpees
  • 1236
1,500 Chinups
  • 590
333 Handstand Pushups
  • 285
= 27,305/33,333 reps

Sadly skip this snack

I really do love this "healthy" snack (I used to eat it all the time on airplanes while flying to my TT events), but unfortunately I must admit it's actually one of the worst snacks for your waistline. I'm talking about trail mix, even the organic, "super-healthy" varieties that you find at the health food stores.

Why is it so bad?  Here are just a few reasons:

1. Trail mixes--which almost always include raisins, cranberries, or some other dried fruit--are LOADED with sugar.  Add in chocolate via chocolate-covered almonds, yogurt-covered nuts and raisins, and or just plain ol' M&Ms, and you're in even worse shape.

For instance, its not uncommon for a mere 1/2 cup of trail mix to contain upwards of 30 grams of sugar! And yes, that includes organic trail mix!  Organic sugar is still sugar, ya know...

2. Trail mix is also very high calorie.  This is partly due to the sugar content, but when you also add in the high fat content from the nuts, that same 1/2 cup of trail mix easily packs in over 300 calories per 1/2 cup.  That's more fat, sugar, and calories than ice cream!

3. Beyond that, trail mix commits the cardinal sin of combining loads of fats and carbs (in this case the worst kind - sugar) with very little protein content.
 
Carbs increase your "fat storage hormone" insulin, and fat increases the fatty acid content in your blood...so combining high-glycemic carbs and high-fat content together is a troublesome recipe for fat storage.

If you're looking to get a flat belly fast, and you're relying on high sugar, high-sugar, high-fat snacks with little protein (like trail mix) will slow your results dramatically.

Instead, go with raw nuts & a little shredded coconut (and maybe some cacao nibs) for a healthy snack without all that added sugar. For your sweet tooth, sip on something sweet like a stevia-sweetened tea or lemonade. Yum!

Now, before I go, you've probably heard that "white" foods are also bad for your waistline and fatloss efforts, right? Well, that's actually NOT true. You can actually eat LOADS of white foods and still get a flat stomach. 
 
If you eat THESE 17 white foods, you'll get a flat belly even faster. Get all 17 fat-burning white foods by downloading the brand new free report from expert nutritionist Shawn Wells in a few seconds at the link below:

==> 17 WHITE foods for a flat stomach
 
Eat lots of the right foods to lose fat,
 
Craig Ballantyne, CTT
Certified Turbulence Trainer
 
PS - Stay strong this week!
 
Measure PROGRESS, not perfection. Understand you will never reach perfection...but you must celebrate your journey as you improve from point A to point B. Make each day better than your last. Win a victory today. Move ahead. Stay strong. Get stronger. You can do it. I believe in YOU.
 

Friday, October 24, 2014

17 white foods

Yes, that's right, you can actually eat LOADS of white foods and still get a flat stomach. In fact, if you eat THESE 17 white foods, you're bound to get a flat belly even faster. Get all 17 fat-burning white foods by downloading our brand new free report in a few seconds at the link below:

==> 17 WHITE foods for a flat stomach

I'm going to go eat two of them right now for lunch as part of my eggs, kale, and cauliflower lunch...with homemade tomato sauce and olive oil. Real food, real results. I might even share with ol' Bally the Dog...if he's lucky!
 
Have a great weekend eating the right foods for fat loss,
 
Craig Ballantyne, CTT
Certified Turbulence Trainer

Thursday, October 23, 2014

odd workout for weekend

You can easily add this "odd" type of exercise to your routine this weekend. You don't need any equipment at all.

And you'll be amazed at how quickly you start seeing a difference...
 
-> In just 7 days you'll be more flexible and your belly will be a little flatter. (Your digestion may become easier, too!) You will feel more energized and alert during the day, and sleep like a baby at night.

-> In just 14 days you'll see the numbers on your bathroom scale drop, and your clothes will fit better (including your skinny jeans). And you'll notice the things that used to stress you out no longer bother you...or give you the urge to binge eat at night.

-> In just 30 days, your butt, thighs, abs, and the back of your arms will feel tighter and look leaner. You'll finally fit back into that little black dress again. And you'll constantly be told how great you look (along with requests for your "secret"!)

So what IS this powerful no-equipment exercise method anyway?

Click over to this page and I'll share it with you:

=> "Odd" NO-equipment exercise for a flatter belly in just 7 days...

Try it this weekend and enjoy,
 
Craig Ballantyne, CTT
Certified Turbulence Trainer
 
PS - Ol' Bally the Dog and I do this odd exercise...
 
...for 10 minutes everyday out in the garage.
 
While I don't have any skinny jeans to fit back into, it certainly has helped me avoid injury, move better, feel younger, and be more patient. I'm really glad I tried this and even happier that no equipment is needed. Enjoy!

185 challenge workout from J-Roc

On Monday, while I was in Toronto for some meetings, and a fancy dinner at the Ritz Carlton, I finished up my latest 4-week heavy lifting program. I hit the deadlift hard at my favorite Goodlife Gym down by the Air Canada Center. That means I'm now into a 7-day 'deload' week where I mess around with workouts.

Today's workout was a challenge day combined with some chin-ups. My best friend Jay Roc recently did the 185-challenge (max reps with 185 for Deadlift, Squat, and Bench in that order).

I decided to copy him, but step it up a little with 2 new exercises. And let me tell you, the squats after the deadlifts are tough!

Do one exercise and then warm-up for the next...there was no set time limit between moves. Maybe I'll formalize the challenge with that in mind.

I didn't train to failure, as I had no spotter, but I was going to the edge of good form (stopping before any reps got ugly).

Frankly I was disappointed with every score. I will redo this again in a couple of days, and I know I will beat every level because I have that benchmark of this first workout. The Deadlift and Squat are mind over matter. I'll crush them next time. I remember doing 225 for 20 reps of deadlifts back in the day. I know I can do so much more.

1A) Front Squat - 185 x 5
1B) Deadlift - 185 x 25
1C) Squat - 185 x 15
1D) Bench - 185 x 8
1E) Chinups with extra weight to be at 185 lbs - 12 reps

I did 100 squats and pushups in warmup, and 75 total chinups in the workout. Adding that to yesterday's
workout of 250 squats, 200 pushups, 75 TRX rows, 75 burpees gives me:

350 squats
300 pushups
75 chinups
75 TRX Rows
75 burpees

875 reps

Here's another challenge for you...I plan on doing it next year.

My 40th birthday workout posted on Men's Health
- http://www.menshealth.com/fitness/workout-you-should-do-once-year



Today's Kickbutt Mindset Tip:
"There will come a point where doubt and fear will attempt to overtake your heart. The voices in your head will tell you to stop. They will try to tell you to quit. They will try to tell you that you can't go any further. Don't listen to them. Look within yourself and find your courage. Find your heart. Believe in yourself. When you think you can't go any further just take one more step. Keep moving forward. Keep breathing. Keep fighting. I promise you that you'll make it. You are too strong to fail. No matter how dark the storm the sun will always shine again. Brighter than ever." – Robert MacDonald, from Gym Jones

Challenge thy self,


Craig Ballantyne, CTT

***
12 week cumulative total:

15,000 Bodyweight Squats
  • 11,785
10,000 Pushups
  • 8419
3,000 Bodyweight Rows
  • 2793
2,000 Pullups
  • 1001
1,500 Burpees
  • 1236
1,500 Chinups
  • 590
333 Handstand Pushups
  • 285
= 26,149/33,333 reps

Wednesday, October 22, 2014

5 exercises better than reading while doing cardio

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

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

Here are 5 exercise substitutions you MUST start using today:

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

#1 - Replace the Elliptical Machine with...

Jumping Jacks or the Split Shuffle exercise.

#2 - Replace the Treadmill with...

Mikey Whitfield's 7-Day Metabolism Fix Workout Finishers

#3 - Replace Kettlebell Swings with...


Total Body Extensions

#4 - Replace the Stationary Bike with...

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

#5 - Replace Traditional Interval Training with...

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

Total Body Extensions - 30 seconds
Plank - 30 seconds

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

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

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

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

Sound good? I know it does.

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

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

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

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

Craig Ballantyne, CTT
Certified Turbulence Trainer