7-Day Food Guide & Grocery List

I spent last week with John DuCane from www.DragonDoor.com - he has some very cool kettlebell videos coming out...and I just ordered 4 new kettlebells from him, including one of the 88 pounders. Some day I will get one of the beasts (the 106 pounder).

Lots of fun...and now some big news for you!

Woohoo!

The Bodyweight 500 videos are up here and you can download the program and get started today or tomorrow with this great workout...its up to you. We've had a couple of clients go through the 500 workout and just loved it...because they like intense fat burning workout routines.

"I just finished Craig Ballatyne's 500 Workout. That was tough, but a lot of fun. The workout was super intense. I've never done a workout like that before...all those great exercises, and a lot of reps too...(talk about fried rear-delts!).

Twenty-four minutes and 44 seconds later, I was sweating, my heart was pounding, my arms were ridiculously pumped, and...I was done.

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

If you don't want to lose fat and improve your pushups, chinups, and muscle endurance, then its not for you. You probably want a Pilates video or something.

Click HERE for the Bodyweight 500

Today, I'll do some kettlebell snatches, bodyweight exercises, and kettlebell getups (with the 53lbs kettlebell). And lots of dog walking.

And well, if it's Sunday, you should have plans to hit the grocery store and to prepare your meals for the next 7 days. See our grocery list at the bottom of this email. Print it out and take it with you.

And now here are your guidelines for the next 7 days.

Monday
TT Workout. It never hurts to have a trainer check your form, and make sure that you are pushing yourself hard enough.

Alternatively, a workout partner can make all the difference in helping you bust through a plateau. The quote most often heard in the gym, "I'd never work this hard on my own." Is this true for you?

Tuesday
30 minutes of activity.

In addition, use fitday.com to check your diet for excess calories. By now, you should have developed many healthy eating habits...however, sometimes things start slipping. So give yourself a little review. It's never too late to start eating properly.

Wednesday
TT Workout. Add 5% more weight to your main exercise, and reduce the number of reps per set by 1. Keep perfect form of course, but increase the intensity.

You might even find that you can do all of the reps with this new, increased weight. That will lead to more Turbulence, and more calories burned. If you want to increase your interval intensity instead, do the same - increase your speed or resistance by 5% on the treadmill or bike.

Thursday
30 minutes of activity. Try something new. If you haven't done any bodyweight circuits yet, give those a try.

Friday
Fat Burning Workout. Then try to eat 8 small meals today which should give you even better results than eating 6 small meals.

The 8 small meals/snacks: Breakfast, morning snack, lunch, afternoon snack, pre-workout, post-workout, dinner, and evening snack.

Saturday
30 minutes of activity. Check in with your social support group and trade fat loss secrets.

Sunday
30 minutes of activity. Plan, shop, and prepare. Make it your goal to purchase the most healthy grocery order of your entire life. You get extra bonus points if the clerk says, "Wow, what a healthy order".

Here are some of the items on my list:

 

Vegetables

Peppers (red, yellow, green, & orange),

Spinach

Asparagus

Broccoli

Snow Peas

Mushrooms

Frozen mixed vegetables

Tomato sauce (sugar free)

 

Protein Sources

Chicken breasts

Turkey breasts

Salmon fillets

Lean beef

Milk

 

Carbohydrates

Oat bread

Oatmeal (no sugar added)

Whole-wheat pasta

 

Other

Green tea

Unsalted, not roasted nuts (almonds, pecans, & walnuts)

Dr. Chris Mohr gives even more options in his Nutrition Guidelines that come with your TT membership.

Nutrition has a huge impact on your success,

CB

P.S. Become a TT 500 Bodyweight Member today...

Click HERE for the TT Bodyweight 500

"Having "no time to train" is no longer an excuse now that CB has released his "TT 500 workout".  If you want to get your metabolism jump started, your muscles pumped and your butt kicked then this is the workout you need.  This is a whole body workout that will challenge you both physically AND mentally.  Every muscle in your body will feel the effects of this workout for days after.  Another gem from the CB vault has been released!"
Chris Lopez, Toronto Fitness Expert 

"I also wanted to let you know that I dropped 5lbs based on your articles and programs and kept it off for 3 weeks now (I'm 5'7 and now a strong 130lbs)... I am a health-knowledge "junkie" and have bought hundreds of e-books and print books and bought at least a dozen workout programs but this is the best structured and planned program I have come across to date.  The simplicity and organization of the programs make the workouts manageble and fun and because you get results fast and you are motivated to continue on - changing and progressing day after day. It is an addiction to workout now and feel healthy...  On behalf of so many afraid or too lazy to speak up I would like to say thank you!!"
Nadia Dedic 

"Craig, I'm trying to think of an easy way to say this...You are the absolute BEST!  I wanted to say another word, but it wouldn't be rendered appropriate! All I can say is WOW to the TT Membership Pass.  Actually, I'll have to say it again..."WOW!!!" There's so much in there - it's unbelieveable!  I know some of my clients will hate me for these workouts, but love the results they get. This has to be the ultimate in training manuals.  Hands down.  Best I've ever seen. I'll be digesting these manuals like you wouldn't believe Craig.  The 6-month bodyweight is worth the price of the package itself! And just because I have the pass doesn't mean I won't stop supporting and buying from you Craig - no doubt about it!  Thank you so much!  I'll make ya proud!"

Lee Smith, Las Vegas

 

Click HERE to become a TT Member

Fruits

Apples

Oranges

Blueberries

Peaches

Grapefruit

Raspberries

Avocado

 

Saturday Workout with Kettlebells

Trained with the 70 pound kettlebell today. Did snatches and 1-arm swings. Followed with jumps, sprints, and wrestling the dog.

The snatches were done for low reps, the swings as interval training. Here are some more interval training resources...

Interval Training Definition

Interval training video

And some more videos, while we are at it.

Fat Loss Supersets

Unique Ab Exercises

And the classic... Men's Health 300 Workout

CB

Walking Program for Weight Loss - Lose Your Waist OR Waste Your Time?

From Brad Pilon...

I recently read an article in a fitness magazine that was titled
"How to walk away the pounds".

While this particular article had good intentions, I don't think
cardio (espeically walking) is an effective tool for weight loss.
Consider this, if you are of average weight, you would have
to walk 5 miles to burn an extra 500 calories a day. Even at a
fairly fast pace, it would take you about an hour to walk 5
miles. That's a lot of work just to burn 500 calories.

If you kept your calorie intake exactly the same over the
course of the week, and managed to walk for an extra hour a
day at a fairly fast pace, you may be able to burn of an extra
pound of fat per week.

This is assuming that the amount of calories you eat over the
course of a week is EXACTLY equal to the amount you need to
stay at your current weight. If you were overeating even
slightly during this week, then the extra walking would have
even less of an effect.

7 hours of exercise for a maximum of 1 pound of fat loss is
not a very effecient use of anyone's time! And, while walking
7 days a week may be possible now, think about what it
might feel like during the winter months!

This is why I believe that eating for weight loss is much
more effective than trying to 'sweat off' the pounds.

With the proper nutrition plan reducing the amount of calories
you eat by 500 calories can be almost effortless.

I have found that the very best, most efficient way to lose
weight is to combine a solid weight loss nutrition program with a
resistance training program.

Once you have these two "pillars" in place then you can
sprinkle in a little bit of extra walking, but think of this as
more of a recovery exercise that helps you clear your mind
and take a stress break (with a bonus of being able to help
burn some calories), rather than counting on it to really make
you shed the pounds.

Brad and the team at grrlAthlete.com

PS- Typical cardio machines like treadmills have been found to
overestimate the amount of calories they burn by 15-20%, so
be careful when estimating how effective these machines are
at tracking your calorie burning efforts.

PPS- I have received some more great feedback about Eat
Stop Eat, and I have added some of it to the testimonials
Section of the Eat Stop Eat website, you can read them by
going HERE.

 

Friday bench workout

Combo of workout 3, phase 3 of Jay's program as well as a little extra bench press work.

Was kind of tired from last night though...so not the best workout ever.

New workout starts next Monday.

CB

Bench Press Workout Today

Finally got home at 3:35am last nite, slept an extra hour this AM, and am looking forward to a bench press workout with a pro strength coach this afternoon. Will also do the Ferruggia workout 3 from Phase 3 of his workout...then his new program starts next week.

Get ==> Muscle Building Secrets by Jason Ferruggia

What I Would Eat for Fat Loss

I'm writing this from Reagan National Airport, at midnight, where I've been stuck for over 6 hours...waiting for a plane that has been delayed, delayed, and delayed again.

Funny I should be writing about eating, when I'm close to starving, in a practically deserted airport, knowing I won't get anything to eat until I get back to Toronto after 2am.

Ironically, I'd be eating better on my fat loss program!

So here it is...this is what I expect to eat (similar to what I've done in the past) when and if I ever need to lose body fat.

If I were on a fat loss program, this is what I would eat:

Breakfast 1
yogurt, pecans, berries, 1 tspn peanut butter, 1 apple

Breakfast 2
3 "omega-3" egg omelet, 1oz cheese, mushrooms, 1/2 tomato, 1/2 green pepper, 1 orange, Greens Plus Drink, 2 cups Green Tea, 1 tbspn carlsons fish oil

After Workout
500ml chocolate milk

Lunch
chicken breast, spinach, 1/2 red pepper, 1/2 yellow pepper, 1oz walnuts, 1 orange or grapefruit

Snack
1 apple, 2 oz almonds

Dinner
salmon or red meat, 1.5 cups broccoli, 1/2 cup asparagus, 1 tbspn carlsons fish oil

Snack
orange or grapefruit, 1 oz almonds
or
1 apple, 1 tbspn natural peanut butter

This is very similar to what I've done in the past. That's probably around 2200-2500 calories.

But right now, because I am still gaining some weight, I eat a lot more bread, pasta, and oatmeal in addition to everything listed above.

And yet I still stay very lean on a high-carbohydrate diet:

Click HERE for the latest photo - me at 191 lbs

And when traveling, as I am this week to Washington, D.C., and Bethesda, MD, I always I always pack a lot of almonds, pecans, walnuts, jerky and apples. It's easy to avoid the crap at the airport.

Plan ahead and you can do it,

CB 

PS - Here's an update on my progress on Jason Ferruggia's Muscle Gaining Secrets Program

After 12 weeks on the program (plus 4 weeks where I was sidetracked and not on the program), I stand at about 191lbs, up 15 from the start, and as you can see, just as lean as on day 1 of the program.

If you want to build muscle, Click HERE for Jay's muscle building program

PPS - If you have some free time and want to learn more from the fat loss experts...

Listen to Alwyn Cosgrove and Brad Pilon's interviews:

Click HERE for Cosgrove's audio interview & transcript

Very important points he makes on hanging around lean people to get lean, and also on Berardi's "g-flux" theory, which means a person will get different results if they eat 2000 and burn 2000 calories than if they eat only 1300 calories and burn 1300 calories...very similar to the calorie is not a calorie argument.

Brad's interview here might give you a new lifestyle type of dieting: Click HERE for Brad Pilon & Eat-Stop-Eat

Books I've Read this Year

Tuesday I traveled to Washington, D.C...Airports always give me time to read through the many newsletters and books I have purchased and subscribe to...I wanted to read 100 books this year, but I'm way off that, although I spend a lot of time reading print newsletters instead, so that makes up for it.

Here's what I've read so far this year...

Training/Nutrition Books

1. Naked Warrior – Pavel Tsatsouline
2. Naked Nutrition – Mike Roussell
3. Never Gymless – Ross Ennamit
4. Pace – Dr. Al Sears
5. Infinite Intensity – Ross Enamait
6. Enter the Kettlebell – Pavel Tsatsouline
7. Weight Loss Fast - Brad Pilon
8. 6-Minute Circuits - John Barban
9. No-Nonsense Muscle Building - Vince DelMonte
10. Muscle Building Secrets by Jason Ferruggia

Business/Motivational/Fiction

(*** = highly recommended for your business if you sell anything)

1. Purpose Driven Life – Rick Warren
2. The New Testament
3. Never Eat Alone – Kevin Ferrazzi
4. Multiple Streams of Internet Income – Robert Allen
5. Primal Branding – Create Zealots for Your Brand – Patrick Hanlon
6. Listbuilding – Mark Hendricks
7. Google Cash – Chris Carpenter
8. Success Secrets of Online Marketing Superstars
***9. The Psychology of Influence & Persuasion – Robert Caldini
***10. The 4-Hour Work Week – Tim Ferriss
11. How to Sell at Higher Margins Than Your Competitors – Steinmetz & Brooks
12. Success is Your Birthright – Larry Adeson
13. Blue Ocean Strategy – W. Chan Kim
14. Instant Income – Janet Switzer
15. The Starbucks Experience
***16. The New Psycho-Cybernetics – Maxwell Maltz (a must read for everyone)
17. Flip – Various authors
18. Made to Stick – C&D Heath
19. Black Swan – Nicholas Taleb (man, his first book was so much better...)
20. Clublife – Rob the Bouncer
21. Richistan – Robert Frank
22. My Unfinished Business – Dan Kennedy
23. Marley & Me

And the book I just finished Tuesday on a flight from Toronto to Washington was Dan Kennedy's "NO BS Time Management System for Entrepreneurs". This should be required for anyone that actually feels a need to get something done in a day.

A lot of the lessons in this book are repeated in the "4-hour Work Week"...but Kennedy's book came first (by 10 years).

Basically, don't allow anyone to interrupt you, focus on getting a few major things done each day, and don't mess around. You might come across as rude to the "Chatty Cathy's" at your workplace, but its worth it to actually get something done.

Such as reading a book,

CB
PS - Up next is "Thick Face, Black Heart"

PPS - The first "book" you should read is my new TT Bodyweight 500

"Having "no time to train" is no longer an excuse now that CB has released his "TT 500 workout". If you want to get your metabolism jump started, your muscles pumped and your butt kicked then this is the workout you need. This is a whole body workout that will challenge you both physically AND mentally. Every muscle in your body will feel the effects of this workout for days after. Another gem from the CB vault has been released!"
Chris Lopez, Toronto Fitness Expert

Hardgainer Battle...Vince vs. Jay

If you want more muscle building info, check out this discussion between Jason Ferruggia  and Vince DelMonte

Two former skinny guys showing you how it's done, hardgainer style.

Jason: Vince, like me, you were a skinny kid growing up and a stereotypical hardgainer. How much trial and error did you have to go through to come up with a formula that works for guys like us?

Vince:
To be honest, I lucked out and found myself a 'savior."  I met this natural level bodybuilder (at my church of all places) who basically took me under his wing and became my coach right before I decided to transform my body.  

This guy was a tank!  225 and 5% body fat all year round and I believe he was in his late 40's.  He started giving me these "old school" workout tips and techniques and programs and before I knew it, I gained 41 lbs of lean muscle in six months.

Over the past 5 years, I've finessed the program by working in the trenches as a trainer - with sometimes 40-50 clients at a time and found how to tailor the program to virtually anybody - teenagers, young gals, beginners, older fellows, moms... anybody.

Building muscle is really not that complicated.  There are only a few universal principles that need to be applied consistently, over time, for muscle growth.  As long as these "ingredients" are in place, there is no reason anyone should spend years going through trial and error.  

Don't get me wrong, some individuals have unique situations that require some tweaking but for the most part, building muscle is very simple in theory but difficult in "doing!"  

Jason: What do think made the biggest difference? Are there a few things that you discovered that really made a huge impact on your training?

Vince:
Four things for now:

1. Truly "high intense" workouts.  The first time I learned how this principle works, I ended up in the bathroom puking worse than a first year keg party.  Most guys are just not giving their muscles a reason to change.  The wor kout are too easy for their body's so the body laughs back at them and says, "Nice try..."  

2. Infrequent workouts.  If you are training more intensely, will it take longer or shorter to recover?  Longer!  So the key is to find the optimal number of days in between workouts to allow for recovery and adaptation to occur.

3. Progression.  When I started to make a conscious effort to "out do" my previous workouts performance with either a extra pound or extra rep.  The best way to measure your bodybuilding progress is by using the standard of strength.  

4. Consistency.  It's critical you stay dedicated and consistent all year round to maintain motivation and see results.  
**********

These guys will help you build muscle,

CB
PS - I'm using Jay's program to build muscle...up 15 pounds in 12 weeks.

Click HERE for a picture of my progress

Jay and Vince both recommend less volume, so take a look at your program and see if you are doing too much.

PPS - Wanna skip the muscle building and go straight to bodyweight training?

Get the TT bodyweight 500 here

Bodyweight 500 Videos & Kettlebell Workout

Allright, the Bodyweight 500 videos are up here and you can download the program and get started today or next Monday with this great workout...its up to you. We've had a couple of clients go through the 500 workout and just loved it...because they like intense fat burning workout routines.

If you don't want to lose fat and improve your pushups, chinups, and muscle endurance, then its not for you. You probably want a Pilates video or something.

Click HERE for the Bodyweight 500

Today, I did kettlebell snatches (3x15 with 1 minute rest) and some bodyweight exercises and kettlebell getups. That was it. Quick workout today.

CB
Get TT for Abs & the TT Bodyweight 500 HERE

5 Things I Must Do...

There are only 100 days left in the year, but you can still accomplish big things, such as improving your income, losing 20 pounds, or even finding the love of your life.

Those might be some of the goals you set on Jan. 1st, but maybe something came up and you haven't hit them yet. Don't worry, I haven't hit all mine yet either. Here are just some of the things I must do before the end of '07...

• Hit 195lbs
• Build a new set of shelves for my library to hold all the new books I've purchased
• Read a LOT more books (I had a goal of 100, but I've only read about 27 so far this year - I'll share this list on my site later this week)
• Power Clean over 225lbs
• Give blood
• Snowboard

Fortunately, I've crossed of over 50 of the goals I set on New Years eve, 2006. And I've done a lot of things that weren't on the list as well - such as putting on my own seminar (that will be held in November for Trainers who want to improve their business).

As you can see, I am no stranger to goal setting, and I hope that you take time to goal-set as well.

Setting goals or even making New Year's resolutions is not a bunch of hogwash, cheesy, fluffy hocus-pocus either. It's no joke.

Research shows that people who write their goals down succeed far more than people that don't write down their goals. It's that simple. Write them down, review them, and keep them at the forefront of your thoughts - that way you'll always be working towards them.

What I have done in the past is create a word document with goals for different areas of business, my finances, my own workouts, my reading list, and some travel goals. I keep those on file and refer to them often, several times per week.

And I must say, its served me well. Not only as a motivator and schedule but also as a reminder about goals that I would have forgotten about if I didn't write them down.

Last Christmas I got an e-book from a trainer in the UK named Dax Moy. He's a bright guy, and has done phenomenally well with his business.

Anyways, Dax's goal-setting e-book is called "The Magic Hundred " - and it's perfect for you to check out today - since there are only 100 days left in the year (actually, only 99 now!).

In it, Dax tells some good stories about his own life and how he developed his goal setting system. Drawing from those lessons, he shows you how to achieve 100 phenomenal goals in a short amount of time.

I'll let him tell you the rest of the story here:

Dax Moy's Magic Hundred

It helped me identify several new significant goals and strategies of achieving these goals. It was an excellent brainstorm tool, and a kick-in-the-butt to organize the goals into readily achievable tasks.

What more can I say? If you want to achieve something extra special this year, strike that, if you want to achieve something extraordinarily special in the final 100 days of the year, then pick up the Magic Hundred and get going NOW!

It's what you make of it,

CB

PS. Let's face it. We are often lacking motivation at this time of the year...thinking about the upcoming holiday season...

But you can make this the best, most productive part of your year...use the deadline of New Year's Eve to accomplish great things...and just think, at the stroke of midnight this New Year's, you can look back proudly on your accomplishments, more than ever before.

Click HERE to get Dax Moy's Magic Hundred program  

Within the hour of starting to read Dax's book, you'll be full of ideas, more motivation, and commitment to succeeding. I look forward to hearing great things from you this year!

PPS - Dax was one of the most impressive business owners I met last year. The guy has it figured out. Not only is he doing well financially, but he spends a LOT of time with his family.

And isn't that what its all aboot? We all want to succeed but we want to have fun at the same time. That's why Dax makes you set adventure goals as well as health goals, financial goals, and goals in other areas of life.

Read More About The Magic Hundred  

Muscle Building Workout

Today I started my last week on Phase 3 of Jason Ferruggia's Maximum Mass program, and it was a good workout. Squats, benches, cleans and a few other things. Good set and rep range too.

Tomorrow I'll play around with the kettlebell, do some mobility work and stretching, and use the foam roller. Really working on decreasing the tension in my upper back these days and increasing range of motion through some drills and static stretching for various parts of the body. Also getting back into a bit more running and jumping. Use it or lose it.

Then on Wednesday, I'll use the hotel gym in Bethesda, MD, to do Wednesday's muscle building workout.

If you want more muscle building info, check out this discussion between Jason Ferruggia and Vince DelMonte.  

Two former skinny guys showing you how it's done,

CB
PS - Wanna skip the muscle building and go straight to bodyweight training?

Get the TT bodyweight 500 here

TT Members Tour & The 500 Workout is Now Available

I'm an impatient guy, and couldn't wait to get the 500 workout up and available for you. So you can now download it and get started on this program today - preparing for your first Bodyweight Challenge this weekend.

Click HERE to download the Bodyweight 500

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

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

Alwyn Cosgrove likes to talk about how training for performance will lead to an improved physique, even if the individual was not focusing on changing their body. And I always like to suggest trying to achieve one new personal best each workout...that way, you are always improving performance and avoiding dreaded plateaus.

And if you aren't sure what TT Members is all about,

Click HERE for a video tour of the site - cool stuff

Each month I create a 4-week workout plan to help you lose fat, build muscle, burn calories, and get in the best shape of your life.

Become part of the Turbulence Training community today and visit the discussion forums where world-class nutrition and training experts are helping members tweak their diet and workout programs to lose fat, burn calories, and build muscle... to get more results in less time.

With the help of everyone at TTmembers.com, you can start to lose fat fast, right now!

Click HERE to become a TTMember today

Don't forget to ask your questions on the member forum,

CB
The TT Bodyweight 500 Workout

Why Diets Don't Work

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

He's also got another book on the way this January called, "The Most Effective Natural Cures on Earth". His mission is to empower and entertain, and to teach people what they need to know to take care of their own health and to do it with passion, information and humor. And to have a good time doing it!

Dr. Bowden's website is www.jonnybowden.com

CB: Dr. Bowden, very impressive. I recently read an article of yours in Men's Health magazine. Can you describe your nutriiton philosophy for fat loss and health?

DB:
If I had to put it in a sound byte it would be this:

Biochemical individuality.

Everybody's different. Stop following the gurus (including me!) and be the leader of your own health care team. What works for your neighbor is utterly irrelevant in terms of what's going to work for you. That goes for diet, weight loss and all of life, by the way.

CB: What are most people - who go on a diet - doing wrong?

DB:
Well, first of all, I'm not a big fan of the "diets don't work" school.

They work just fine.

The problem is that people have unreasonable time lines and expectations from their diets.

To use an analogy from the investing world, there are really good- solid, strong strategies for building wealth. But you don't expect to be a millionaire overnight from them. Diets work fine if you stick with them and stop thinking of them as something that's going to produce results by Friday.

The second thing that people do wrong is to look at "diets" as a time limited, teeth grinding, willpower challenging period that thank god will be over soon!

How about thinking of "diet" the way the original Greek word intended: as a manner of living!

Then the whole picture changes!

And the third thing people on diets do wrong is they keep trying to find "the right diet" instead of the right FIT between a diet (or program) and the person. The right "diet" is the one that works for YOU not the one you read in a book.

CB: How did you get started in this industry?

DB:

Click HERE for the rest of Dr. Bowden's interview

Turbulence Training Audio Interview for You

Want to know more about Turbulence Training? Listen here as I describe the program, the principles, "what is Turbulence Training", intervals, supersets, fat loss, "Who is Craig Ballantyne", and more.

Turbulence Training is a total body split meant to be done at home with free weights (which I believe are superior to machines).

In addition to the total body splits done with free weights, I also show you how to build the best body you can have with only bodyweight exercises.

Remember, resistance is resistance. There are bodyweight exercises that can be more intense than weighted exercises. All your body knows is intensity, not the method of resistance.

Say Goodbye To Long, Slow Boring Cardio Exercises and Start Incinerating Maximum Fat In Minimum Time With Killer fat burning workouts You Can Do In The Privacy Of Your Own Home In 45 Minutes Or Less...

CB
Lose fat
Coming Soon: The Bodyweight 500

Turbulence Training Triplet Transformation

Back in early 2006 I worked with Craig, Curt, and Chris Kuhn - triplets. Oddly enough I had given them program recommendations way back in 2001 for Men's Health, but this time we were doing a transformation for Men's Fitness, to get them to get abs.

The result: Get 6-Pack Abs in Only 12 Weeks WithTurbulence Training

All three made great changes...with one guy doing so even though he had 2 young kids...proving anyone can succeed with the short TT workouts.

"Men's Fitness readers want to build size and strength, and lose their guts - and usually all at once! That's why I asked Craig to help the Kuhn triplets make this remarkable 12-week Transformation with the Turbulence Training workouts. In addition to being one of the most knowledgeable and up-to-date trainers in the world, Craig's friendly, outgoing personality puts his clients at ease and encourages quicker results."
Sean Hyson, Fitness Editor, Men's Fitness

Turbulence Training has worked for thousands of others and it will work for you too or you can keep the program for FREE, it's as simple as that. All you have to do is click on the link below to order & and I promise you are going to be blown away with how good you look in the mirror in a very, very short time!

Click here to order for only $39.95 and start losing fat today!

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training
Men's Health Magazine Fitness Expert
Oxygen Magazine Training Advisory Board

P.S. There is NO RISK at all for you to try Turbulence Training. 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 100% 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!

Bodyweight 500 Filming

Just got in from filming the TT Bodyweight 500 workout videos for www.TTmembers.com. We filmed up at The Urban Athlete Gym and did all 4 of the bodyweight challenges plus all of the workouts.

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

Alwyn Cosgrove likes to talk about how training for performance will lead to an improved physique, even if the individual was not focusing on changing their body. And I always like to suggest trying to achieve one new personal best each workout...that way, you are always improving performance and avoiding dreaded plateaus.

In addition to filming the 500 workout, we also filmed some more youtube clips, including "The Best Exercise for Fat Loss", "What is Exercise Tempo", and "The Best Fat Loss Workout".

We'll get those up soon for you,

CB

PS - Here's an update on my progress on Jason Ferruggia's Muscle Gaining Secrets Program

After 12 weeks on the program (plus 4 weeks where I was sidetracked and not on the program), I stand at about 191lbs, up 15 from the start, and as you can see, just as lean as on day 1 of the program.

If you want to build muscle, Click HERE for Jay's muscle building program

Todays Workout and Monkey Bar Gym

Earlier this week I was in Baltimore and met a guy named Jon Hinds, who runs www.MonkeyBarGym.com. Jon is a smart guy, dedicated to improving the health of others, and a heck of an athlete.

He gave me some great tips, and I will be interviewing him for the site soon - we also spoke a bit about the importance of alignment and proper posture, and this really got me thinking and as a result I added in some additional moves to my warmup today.

I did a long bodyweight warmup, and then followed up with kettlebell snatches, swings, high pulls, and cleans. Good workout. Followed by some foam rolling and "alignment" work Jon talked about, and then finished with stretching.

Very good stuff. Check out Jon's site, and if you are lucky enough to live in Madison, WI, make sure you go and train with Jon.

He's another hidden gem in the fitness industry,

CB
Turbulence Training for Abs

You Gotta See This Transformation

I want to show you something funny, yet at the same time teach you a BIG lesson about "transformation" ads you see in Magazines.

Get a laugh and a lesson here: The Ultimate Body Transformation

And I leave you with a common Q'n'A we do here at TT...

Q: You have so many programs! What is the most economical way to get started?

Answer:
Without a doubt, getting the basic Turbulence Training package from Fat Loss Workout Routines

It will keep you busy for a year, plus you get a BONUS FREE 3 month membership at my fat loss member's site where you can ask me all your fat loss workout questions and you get a new bonus workout every month!

(This month's workout is TT for Abs).

Get started today:
==> Click HERE to get Turbulence Training

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - TT User Says, "WOW, TT Helped Me Get Under 11% Body Fat!"

"Craig, I am a personal trainer and bought your training system for myself and to possibly implement some of your ideas and workouts for my clients. I figured I'd try first and WOW what results. I started with a body fat% around 12.5 and have in 3 weeks dropped below that once impossible 11. As you know that is a plateau that many of us hit and I just seemed to blast through it. I will use your program with my clients and myself for a long time to come. Thanks a bunch."
Travis Motz

Get started today ==> http://www.turbulencetraining.com/

PPS - TT is Doctor Approved!

"Turbulence Training is one of the most comprehensive fat loss programs on the market today. It employs sound principles of nutrition and exercise for a safe and healthy approach to losing fat and gaining lean muscle. I have been a fan of Craig's work since its inception and continue to be impressed with the results I see."
Dr. Shayne Ladak, MD, BSc(Hons), CSCS, NASM-CPT

PPPS - TT is for Women too!

"I purchased Turbulence Training and have been using it for about 6 weeks now. Along with the workouts and all the nutritional information I have reached my lowest weight yet and more importantly I didn't starve or over work myself. Working opposing muscle groups is what my body needed and it is responding well. I can now do 10 pushups on my toes for each set and I have noticed muscle development in my chest which I could not get before TT. At 46 years old I feel that I can reach a level of fitness that I didn't think was possible and I don't have to be a slave to working out.  It is true that your workouts can be done in 45 minutes which leaves a lot more time for enjoying life."
Cindy Casella

Get started today:

==> http://www.turbulencetraining.com/

CB Takes On Jason Statham - That's Right, Transport this Statham

Last month, down in exotic Allentown, Pennsylvania, I played the role of Jason Statham at Men's Health magazine headquarters. In this video, I show you how to do one of Statham's crazy circuit workouts from the article.

Click HERE to watch me be someone famous in a workout video - i.e. Jason Statham

NOTE: It's a bait and switch technique. The video player has an image of Statham on it, but when you click play, you'll be left with me, not him.

Sorry,

CB

Bodyweight Training for Fat Loss & Muscle Building

Today I want to talk about bodyweight training. About how it can be used for fat loss, muscle building, and improving your ability to move (mobility). And we'll show you a few exercises as well.

One of my friends and clients, Joe, is a lawyer in the big city. He's chained to a desk, a big change from his University days of varsity sports, or his high school days working on the farm.

Now for a guy like Joe, who wasn't meant to be stuck behind a desk for 10 hours per day, bodyweight training was a real godsend.

The athletic movements were just what he needed. The challenges of mastering his bodyweight in both upper and lower body exercises was exhilarating, and liberating compared to the days he spends behind the desk.

Not surprisingly, Joe also liked my favorite exercise (the Y-squat or Overhead squat) because it opened up his chest, stretching his tight pecs, and strengthened the muscles of his upper back. (If you are still unfamiliar with the Y-squat, you can find it on this page here.)

And with each new exercise, Joe would challenge his body to increase his range of motion, to "unstick himself" if you will, from the deskbound posture that he ends up with after another 50-60 hour work week (he doesn't work that much, for a lawyer).

And as I said to Joe, it is really important to get working on stuff like the Y-squats and stick-ups when he's young, so that his shoulders aren't all tied up like some of the older executives I see in the gym...that can't even lift their arms overhead...check out the simple Stick-up exercise here.

But don't worry, it's never too late to make improvements - just be consistent with your bodyweight training. If you are in really bad shape and all twisted up, you'll have to master basic postural exercises like the Bird Dog and the Plank. Those can help take away your back pain.

If you are a desk jockey, you need to use as many different exercises and movements as possible. And the bodyweight manual, with over 70 exercises, will challenge your strength and mobility, endurance and agility.

It will make you feel alive.

You want a quick burst of energy? Forget about Starbucks, and their drinks so loaded with caffeine that they make Red Bull look like kid's stuff. In the same amount of time (or less) that it takes you to walk to Starbucks, and order one of their ridiculously-named beverages, you could do a circuit of bodyweight exercise that will:

• invigorate you
• loosen you up
• increase the blood flow to your brain
• burn more calories and fat than any caffeine-loaded beverage ever will
• improve your health
• give you sustained energy boost, not a massive artificial increase in alertness followed by a crash in your motivation that you get from caffeine

You want stress relief in less than 30 seconds? One set of 10 Y-squats or Stick-ups will give you that.

Now I do get asked a lot, "Can you build muscle with bodyweight exercises"?

And the truth is yes, but...

For some guys, they can literally build a cover model body with bodyweight exercises (I've been at magazine photoshoots with a fitness model that does only bodyweight training and boxing and he was leaner, buffer, and better than some weight-trained fitness models)...

It all depends on where you are in your physical development...but certain exercises like Chins, Dips, Single-leg Squats, Shoulder-press Pushups, Glute-Ham Raises, and Pullups, will help you gain muscle. And you can do these at home, while on the road for business, or when you have to workout an inadequate fitness facility.

But for many other people - and I should say the majority of people, they will need some weight exercises to build muscle. (If you have the option, just start using dumbbells for as many of the bodyweight exercises as you can - you'll find you won't need much weight to gain muscle when using the 1-leg deadlifts, Bulgarian split squats, and the like).

Another popular question, "Can I use bodyweight training in place of regular interval training".

And the answer of course, is yes. If you are looking for a new form of interval training, then I recommend starting with the three circuit workouts from Stage 2 of the 6-month bodyweight manual. Those are some kick-butt, fat-burning, get-leanin' workouts. And all can be done at home, in less time than it would take you to drive to the gym and back, let alone do your workout. 

Use your body to lose fat, get ripped abs, and even gain muscle

Save time, save money, and save your body, with bodyweight training,

CB

PS - The Bodyweight 500 is coming to TTMembers in October...

My coolest new workout, the Bodyweight 500, will be the perfect challenge for anyone motivated by competition.

The TT October 07 "Bodyweight 500" workout is the unofficial bodyweight version of the popular 300 workout...

It features 3 unique workouts to do during the week to in preparation for a weekend bodyweight workout challenge - eventually working up to a 500 rep bodyweight workout!

The 300 workout was great for motivation for people that live on competition. So if you're one of those people that needs some competiton and an end goal to keep you on track, this is for you.

www.ttmembers.com - The Bodyweight 500 arrives Oct 1

PPS - Click HERE to become a Platinum TT Member

"The TT Membership is a freakin' steal. Craig charges virtually nothing and you get access to dozens of workouts, articles, and information, including different ones for different goals (athletes, pre-season, fat-loss, muscle gains). Plus (and this is a BIG plus), the dude is extremely prompt about answering e-mails. Not to mention very much no-BS and to the point."
Qaiser Wairich

"Craig, I'm trying to think of an easy way to say this...You are the absolute BEST!  All I can say is WOW to the TT Pass.  Actually, I'll have to say it again..."WOW!!!" There's so much in there - it's unbelieveable!  I know some of my clients will hate me for these workouts, but love the results they get. This has to be the ultimate in training manuals.  Hands down.  Best I've ever seen. I'll be digesting these manuals like you wouldn't believe Craig.  The 6-month bodyweight is worth the price of the package itself! And just because I have the pass doesn't mean I won't stop supporting and buying from you Craig - no doubt about it!  Thank you so much!  I'll make ya proud!"
Lee Smith, Las Vegas

Wednesday bodyweight 500 workout

Excellent workout today...although it was a bit of a double workout, doing the Workout C from the Bodyweight 500 and the doing most of Workout B from ferruggia's maximum mass program, but dot tell him I did it that way.

The 500 workout was a combination of moderate to high rep dumbeel exercises and advanced bodyweight exercises.

After only 10 minutes I was sweating more than the girl on the treadmill who had been jogging before I got there...she could have used a TT workout.

Then I switched into workout B from Jay's program which is ahigh repetition day...so I was beat halfway through but still finished the full workout.

The reason why I did both workouts was b/c we will be filming the 500 workout tomorrow night and I needed to polish up that last workout.

Overall, the October workout is going to rock you.

If you are ready for the next level of challenging workouts, you will love this one.

Go to www.ttmembers.com and signup to get this workout when it is launched on oct 1. Also, you'll get the sept. TT for Abs in the meantime.

Or get the full TT package from www.turbulencetraining.com and ge three months of the Membership free.

Good times

CB

The Inside Chuckwagon Always Wins

If you've ever trained with a partner competitively, you may have experienced that the "Inside Chuckwagon" always wins.

What the heck does this mean?

Well, we take that phrase from the Calgary stampede Chuckwagon races (that's where the covered wagons are pulled by horses in a race around an oval track). It always seems like the inside chuckwagon wins the race.

And when it comes to competitive lifting events, it always seems like the guy who goes last, wins.

Take this example. A couple of months ago I was working out with my buddy, who probably doesn't want to be named here, particularly after I reveal the results of our competition - so I'll call him "LaRue".

Almost every exercise in our workout became a competition to see who could do the most reps with the same weight. And sometimes this competitive environment is good - if you don't train with a partner, you should at least always trying to get one personal best in your workout compared to last time - so if you did 25 pound dumbell presses for 8 reps last week, you should try and get 9 or 10 reps this week. Aim for one personal best each workout and you'll improve your body.

Back to our workout...LaRue and I squared off in the seated row, with it being the last exercise of the day. The challenge was one set to failure with a specific weight, that would allow quite a few reps.

And this is where the "inside chuckwagon" rule came into play. Despite LaRue being stronger, I managed to do 1 more rep than him...all because I knew what the expectations were. If I had gone first, I would have had no frame of reference as to how many reps I can do...its almost like going first puts limits on your performance. Going last allows you to see whats possible, and then you can set your mind to the task of getting 1 more rep than the competition. So the second guy to go is at an advantage.

Anyways, its always fun to train with a partner, and as long as you train within your limits, but close to them, it makes for a better experience than training alone. Always use good form, but don't let your mind put the limits on your performance.

Train safe,

CB
Intense Fat Loss Routines

Baltimore Hotel Room bodyweight workout

I did workout B from the October 07 TT Bodyweight 500 today, after my work seminar.

And I did it in my hotel room. There's a few twists on some classic bodyweight exercises in here.

And as I may have mentioned, I've increased the warm-up requirements for each workout...so you'll actually be sweating before the workout even gets officially started.

I'm doing this for a couple of reasons. 1) to increase mobility and readiness for harder stages of the workout
2) To prepare the body for the higher endurance demands of the weeken bodyweight challenges.

Remember - week 1 is the bodyweight 100

Week 2 is the bodyweight 200

Week 3 is the bodyweight 350

And finally, in week 4, its the bodyweight 500.

Heck, you can even do a 5th week and then try the 200 and 350on the same day to make a 550 workout - I tried that and it was tougher than the 500.

Good times are a-comin' with the 500 workout,

CB

www.ttmembers.com - home of the bodyweight 500

Fat Loss Transformation Website

Today I suggest you visit Erik Ledin's website: Fat Loss Transformation Site

I recommend this site for several reasons, to both clients and trainers.

1 - Great content. you wnat to burn fat and get lean, go here. I've even interviewed Erik for TTMembers and his repliew were great...he's no BS and calls it like he sees it. In these days of trainers talking about fancy-schmance expensive post-workout shake concoctions (with little scientific background), Erik's take on what to eat after training was very refreshing.

Erik Ledin Interview

2 - If you're a trainer and want to put together a good site, his is set up almost perfectly. Take a note of the use of images, where his newsletter signup box is, and the use of the area "above the fold" on his site.

So check out Erik Ledin's Transformation Website

Craig

Sunday Workout

Today I went through Workout A of the TT Bodyweight 500 that will be available in October.

Fast and sweaty. It features an extended warm-up, but this will help you prepare for the bodyweight challenges.

Then it goes into some classic TT exercises and even some seldom used classics from my past programs.

The workout left me dripping sweat before I even got to the interval portion...which uses a work-rst interval program you've never seen in a TT program before.

So lot's of good, novel stuff that will help you change things up and have lots of fun while losing fat.

In the meantime, use the September TT for Abs program from www.ttmembers.com

CB

Pizza & Fat Loss

We have some cool new videos up on youtube for you this week...

Here's your 7-day guide to this week's fat loss.

Monday
TT Workout.

Not sure how to do intervals? Watch this video...

...showing you how to Beginner Intervals for Fat Loss. This workout is taken right from the 6-Month Bodyweight Training Manual DVD shoot we did several weeks ago. The video shows Beginners how to start Interval training, and how to fit 3 interval/cardio sessions in for the week to help with fat burning.

If you have any questions about Interval Training for Fat loss, this video covers them. It also goes over the #1 mistake most people - beginners and advanced - make when doing interval training for fat burning or even for fitness and sport-specific training.

Find out the big mistake by watching the Interval Cardio Video HERE.

Tuesday
30 minute of activity. Fall sports leagues have started. What sport are you in? Sports are a great way for you to get fit, lose fat, and hang with friends. Put some fun back in your fitness.

Wednesday

TT Workout.

Do what you hate to get results.

Don't drop exercises just because they are hard - those are always the ones that get you results. Most people work out a lot, but train too soft. They could get more results by training less, they just have to work harder.

The Turbulence Training workouts are the ultimate resource for training at the right intensity to get the most results in the least amount of time.

Here's something I never get tired of hearing...

"The TT workouts are excellent! You have literally changed my life! I got completely burned out on single body part training and long periods of cardio. It just isn't conducive to my life given that I work full time and have a spouse. I'm already lean but I want to maintain a high level of health and have a fit, athletic look. I have to admit that I was skeptical because the workouts were so short, but even after the first workout my skepticism disappeared in a hurry. The time flies by at the gym and the workouts have eliminated a lot of stress because if I got stuck at work and couldn't get to the gym for "leg day" it would mess up my training schedule for the rest of the week. I also like having the option to do some body weight circuits plus I have a full range of dumbells and a ball at home so I can get my workouts in at home."
Janet M

Get my full strength and interval workout plan here

Thursday
30 minutes of activity.

For more nutrition, Check out this post in my blog

Friday

TT workout.

Now I know some people like to relax on the weekend with pizza, so let me pass on some info I found on the Men's Health website.

I always thought Pizza Hut was the greasiest, and the numbers prove it...

Domino's 2 slices medium (12") cheese pizza 372 calories, 11 g fat (4 g saturated), 770 mg sodium
Little Caesar's 2 slices medium (12") round cheese pizza 320 calories, 12 g fat (5 g saturated), 640 mg sodium
Pizza Hut 2 slices medium (12") hand-tossed crust cheese pizza 480 calories, 16 g fat (9 g saturated), 1040 mg sodium
Papa John's 2 slices medium (12") original-crust cheese pizza 420 calories, 16 g fat (5 g saturated), 1060 mg sodium

Saturday

30 minutes of exercise with your Social Support Group. Then a relaxation session. Take care of yourself. Get a massage or something...you've earned it.

Sunday
Plan, shop, and prepare.

Check out this shocking post from Brad Pilon on the calories found in fast food

Every day another step closer to success,

CB

P.S. To get all my workouts & DVD's...

Click HERE to become a Platinum TT Member

"The TT Membership is a freakin' steal. Craig charges virtually nothing and you get access to dozens of workouts, articles, and information, including different ones for different goals (athletes, pre-season, fat-loss, muscle gains). Plus (and this is a BIG plus), the dude is extremely prompt about answering e-mails. Not to mention very much no-BS and to the point."

Qaiser Wairich

PPS - Or get the TT for Abs Workout by joining as a monthly member HERE

PPPS - Past customer?

Contact Us for a Discount

Saturday morning session

Traveling to Baltimore for a couple of days, so I did a workout today and then will pick things up again on wednesday.

While in Baltimore, I'll finish off the October 07 "Bodyweight 500" workout...what a great challenmge for folks that like the 300 type workouts...

And of course, its a fast fat burning workout, with 3 unique workouts to do during the week to prepare you for the weekend bodyweight challenges.

The 300 workout was great for motivation for people that live on competition.

So if you're one of those people that needs some competiton and an end goal to keep you on track, this is for you.

And it's lot better for changing your body than signing up for a 10k,

CB
www.ttmembers.com - The Bodyweight 500 arrives Oct 1

Yesterdays Workout & Personal Trainers in Toronto

Had a good workout yesterday...finishing Workout 3 from Phase 3 of Maximum Mass.

Now a lot of people email me for training in Toronto. Well, you can't train with me, but there are lots of good trainers in town. First up, I recommend the guys where I workout

Personal Training in Toronto

Lee Davy runs the show there, and has a better set up than probably anyplace in the city. And it's right downtown too.

CB
Or Do These Workouts at Home

Fat Burning, Ab Circuit Videos

I've added a bunch of free fat burning videos for you to Youtube, and if you hurry, you can catch me giving my friends down at Men's Health a couple of tips on vertical jumps and bench presses.

Watch the Men's Health Minutes with CB

Now onto the fat burning youtube videos we've added. Since we get so many questions about Supersets, I decided to film some explanations and demonstrations.

Watch the Workout Supersets Video HERE

Next up is the Bodyweight Ab Circuit I put up here, that doesn't make you do hundreds of crunches on your back. These exercises are more difficult, require total body control, and will give you more results in less time.

Ab Exercises

Still struggling with the 1-leg pistol squat? ==> Pistol Squat Video

And another topic I get even more questions about is interval training. So here's a thorough lesson how to do intervals.

Fat Loss Interval Training

More videos coming soon,

Craig Ballantyne, CSCS, MS
Author, 12 week fat loss program

PS - Get results fast! Change your body in NO TIME...

"Turbulence Training program is bestest program which work wonders.. I have actually lost 12 pounds after using craig's TT PROGRAM....I must say if this training program is followed religiously then you could expect solid fat loss results IN NO-TIME...I would recommend this program to those people who are struggling hard to shed those extra pounds...Thank you Craig for being a great help!"
Kamal Arya

PPS - Here's the August Testimonial of the Month...



...that won Dr. Steve Tuggle a 1-Year Platinum Membership...



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


Send your testimonial to: Support AT TurbulenceTraining.com



You could win a 1-Year Platinum Membership.



Become A TT Member Today!

Don't Miss Vince's Deal or His Super Shake Recipes

Note: You only have until midnight tonight to get Vince's muscle-building course and 9 bonuses...then the price goes up and the bonuses are gone!

Build muscle, burn fat with Vince's Program & Bonuses

CB: Vince, let's talk more about nutrition, what is your general "philosophy" on eating for muscle & fat burning?

VD:
For skinny guys:


If you want to look like someone who is 200 pounds and 5% body fat then you have to start eating like a man who is 200 pounds and 5% fat.

If you are a female and want to be a lean and trim 120 pounds and 15% fat then you have to start eating like a woman who is 120 pounds and 15% fat.

Nutrition is a mental game and knowing what you want and then becoming the part.

My nutrition plans are about 45% carbs, 35% protein and 20% fat. Obviously, clean calories all around the board. I don't believe in 'forcing' your muscles to grow with food.

What that means is that if your body only needs 4000 calories to grow, eating 5000 will not get you there quicker. It will only make you fatter.

Genetics and hormones determine how fast you gain muscle. Your goal is to stay in that 'surplus' and your body will take care of the rest.

CB: What do you recommend for post-workout nutrition?

VD:
I have always used the 2:1 ratio of liquid carbs to protein.

Whether you take it before, during, after or a combo of all three does not make a big difference. Just make sure you are sending nutrients to your muscles within these times.

One hour after your workout should be your most important meal of the day (although its the consisteny of all meals that ultimately build your physique). Again 2:1 ratio of carbs to protein. Pasta and meat balls. Steak and potato. Chicken and rice.

These kind of meals will get your muscles growing!

CB: You also have a huge line up of shakes in your program - tasty ones, too, not the classic gross protein shakes. Where did you get those ideas and can you share a couple with us?

VD:
The basic foundation of my shakes are to make it feel like you actually ate a real meal. Aside from the protein powder (which could be substitued with egg whites) my shakes are based on clean calories.

I hate store bought weight gainers. They are filled with low quality protein, fillers, artificial sweetners and tones of other crap that does not create a positive environment inside your body
to build muscle. Avoid them at all costs (and save your money).

Here are two of my favorite shakes...I have over 30 in my course:

Chocolate Peanut Butter Shake
1-3 scoops of chocolate protein powder
1 cup of 1% chocolate milk
1 cup of cottage cheese
2 tbsp natural peanut butter
1.5 cup of ice
Splenda, for taste

Island Power Gainer Shake
1-3 scoops of protein powder
1 mango, peeled and cubed
1 cup of pineapple chunks in unsweetened juice, undrained
1 kiwi, peeled and cubed
1 strawberry
1 cup of ice cubes

CB: Nice! Now tell us about the bonus offer you are making to readers...

VD:
This month marks the one year anniversary of my workout advice website

And I'm giving away nine EXTRA free bonuses when you order my muscle building course.

(Note: Take a look at Bonus #7!)

But after tonight, I'm increasing the price of the entire program so this is everyone's last chance to get it while it's discounted.

Here are the bonus gifts - available until tonight at midnight only!

1) "Reserved Seat" & 2 Months Admission To Sean Nalewanyj's, School of Muscle. (Value $19.90)

2) Exclusive LIVE "Closed Door" Teleseminar Invitation! "Ecto No More: Advanced Hardgainer Strategies!?(Value $39.95)

3) "60 Minutes Of Uncensored Bodybuilding Audio Lessons with Bodybuilding Expert Marc David" (Value: $39.95)

4) 30 Day "Bonus" Membership to Nick Nilsson's "Powerful Training Secrets" Membership Site. (Value $29.95)

5) A 30-Day Trial Membership at Global-Fitness (Value $9.95)

6) Tap Into The Mental Side Of Muscle Building E-Book with Mike Mahon (Value $59.00)

7) A 1-Month Basic Level Membership to Craig Ballantyne's Turbulence Training Discussion Forums & Membership Site (Value $19.95)

8] The Single Best Exercise For Increasing Single Leg Athletic Power Output PDF Report from Luke Lowrey. (Value $87)

9) Unstoppable Fat Loss: Audio Interview with Dax Moy & Scott Tousignant (mp3 and transcript)

Build muscle, burn fat with Vince's Program & Bonuses

PS - The bonuses are only around until TONIGHT at midnight...

PPS - Don't miss bonus #7!

PPPS - Vince has a 8 Week No questions asked guarantee.

Get his program today HERE

Ab Exercises Circuit Workout

I've put a circuit of my 3 favorite ab exercises up on youtube. Actually, I demonstrate about 6 different exercises in the ab circuit, including a couple with the Stability Ball. But none of them are crunches.

There are a few schools of thought on getting ripped abs.

One, there is the classic "do hundreds if not thousands of reps everyday, or at least a few times per week" to get your 6-pack.

Two, there is the "practically no ab exercises" approach, that just focuses on basic lifts and then dieting and intervals to shed the fat and see your abs.

I'm a lot closer to the latter, than the former.

In addition, there are also other considerations you need to take into account, such as the impact of each ab exercise on your low back health, ab endurance in basic exercises like the plank and side plank, and then whether or not you have the right body fat level to see your abs anyway.

If you are 30% body fat, and doing hundreds of crunches per workout, you're wasting your time. There's no way you can justify that.

You need to spend your time on more effective ways of burning fat first, and you probably can benefit from some of the healthy, ab endurance approach for your torso and learning how to use those muscles, if you are beginner.

The best way to get 6-pack abs is, like in most cases, somewhere between the middle of the two extreme approaches I mention above.

That's why I put together some ab routines for the TT members Ab Workout of the month

If you like the youtube ab circuit, let me know and we'll put up more for you ab addicts,

CB

PS - Watch the TT for Abs workout HERE

The Bodyweight 500 Workout

Ok, so we went through the Bodyweight 500 today (that's part of the October Workout of the Month). It was tough, and longer than the 300 Workout featured in Men's Health magazine, but to be fair, it doesn't have the same all-out maximum intensity as the 300 workout. That's because I stuck with bodyweight endurance exercises, and so that more people could do it.

Still, it lasted 27 minutes for me, and so it will challenge most fitness levels. There are quite a few chins, pullups, and bodyweight rows as well.

And as a reminder, the entire 4 week program builds up to the bodyweight 500. Each week you do a bodyweight workout and if you pass, you move onto the next week's challenge.

So this will really suit those of you with a competitive mindset, and those of you who stick to programs with a lot of variety and ever changing challenges.

It will be out in a couple of weeks.

I finished up with Jay Ferruggia's Maximum Mass, workout 2 of phase 3,

CB