Cardio Confessional: Part 2

Keith Stephens, a TT Member from Boston (and on-air evening host of the local Boston Country Music Radio station) had this to say...

"I must tell you all that when i walked into the gym the morning after thanksgiving...there they were....just as you said CB...praying to the cardio confessional...every single treadmill and Eliptical FILLED."

Just as I predicted.

Those people are taking 1 step forward and 2 steps back with that lifestyle. They are the ones you hear about who gain 5 pounds over the holiday season.

Why?

Because they don't have a day off after every over-indulgence for the next 5 weeks. Sure, they had Black Friday off so they could spend an hour on the cardio machine, but what about next Thursday
when they have a work party? They still have to show up for a full day's labor on Friday.

And what about all the Christmas parties they have? They can't be going to the gym everyday for an hour.

The long, slow cardio "punishment" is not a sustainable fat loss lifestyle.

On the other hand, the short, burst workouts of Turbulence Training allows you to have a normal lifestyle while boosting your metabolism and burning fat during the holiday season.

In fact, every December (for 3 years running) I create a monthly workout plan featuring the shortest TT workouts I can come up with. This year, I created twelve 12-minute workouts for the December TT program.

Tonight, we'll be filming these workouts on video for the site, but I've already released the workout manual to TT Members. You can download it today in preparation for the weekend or to start next
Monday.

Don't forget, when you purchase Turbulence Training (perfect for your New Year's Fat Loss Resolution program), you get 3 months access into the Basic TT Membership Plan - so you'll get access to this workout as (and the November workout if you order before Friday at midnight).

So when you start the TT Package, you'll get access to the Member's area where you'll find the December "12-Minute" workout program, the January workout (which will be a hardcore 4-day fat loss plan), and the February workout (which will be a bodyweight surprise).

AND as a TT client, you also get to enter the Turbulence Training Transformation Contest. Plus, you get access to the forums, fat loss interviews, and audio interviews (I interviewed Jason Ferruggia this week - look for it in the member's area!).

Click HERE to get started with Turbulence Training

Get with the program,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Bored? Watch This...

A 22-minute performance of the TT Bodyweight 500:

http://ca.youtube.com/watch?v=YrcOsFnh-RE

Get your copy of the TT 500 workout in the Deluxe TT Package here:
==> http://www.turbulencetraining.com

"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 Personal Trainer & World's Busiest Dad

Lunges vs. Split Squats

One of the biggest mistakes a mediocre trainer makes is prescribing lunges like a Palm Beach doctor prescribes Viagara. Sure they are a great exercise, but not every man, woman, and child needs them, or is qualified to do them.

Time after time I've worked out in commercial gyms and watched heavy-set, uncoordinated women weeble and wobble while doing lunges with dumbells in hand. And sometimes, yes, they do fall down.

Not surprisingly, I have a solution. Watch my youtube video here.

Click HERE to watch the right way to progress from split squats to lunges

Find out what I think about your knee going past your toes,

craig

PS - I have a complete system of lower body progression exercises...

Click HERE for 23 bodyweight exercises for fat loss

Jay Ferruggia vs. Craig Ballantyne

Here you go...me asking Jay Ferruggia about his program, being a vegetarian on a muscle building program, and how he would change his program for fat loss.

Click HERE for Jay's Interview

Jay also has a new report you MUST get if you are interested in building muscle...its the 20 top muscle building mistakes. Find out if you are making them by visiting Muscle Gaining Secrets HERE

Turbulence Training Fat Loss Information

Here's some Q'n'A from the Turbulence Training Membership forum.

Q: Once in a while I have my workouts in the early evening, say 7pm. Do you recommend still having a post workout shake and then a meal (that includes carbs/protein) before I go to bed? Or is it possible just have your last meal after that workout?

Answer:
Its more important to worry about your total daily calorie intake. Don't force extra food into your system if you've already eaten enough for that day.

If you only have "room" for a small amount of calories after training, you can choose to eat or drink them, its up to you.

Q: I won't have access to the gym for the next few days and was hoping you could suggest a total body workout that requires no machines, dumbbells, or equipment that I could do in the basement of my parents house. Thanks.

Answer:
Take a look through my youtube videos for some ideas:

Click HERE for Turbulence Training Youtube videos

Also the July Advanced Bodyweight program is worth a look.

Q: I saw an interview with a trainer who said that he trained men and women differently. Is this something a woman should keep in mind when doing TT (substituting certain exercises to avoid a certain look)?

Answer:
In general, I don't recommend too much different between men and women. That said, there are two things I sometimes change for the ladies...

1) A reduced volume. That means only 1 set of 8, rather than 3 sets of 8.

2) Using bodyweight versions of an exercise in place of dumbell

i.e.) Using pushups in place of dumbell chest presses.

Thanks!

Q: Where do we post our before and after pictures for the Turbulence Training Transformation Contest? And what are the contest rules?

Answer:
You can post your Transformation and read about all the other life-changing competitors in the Turbulence Training Transformation Forum HERE.

For rules and regulations of the contest, click HERE

What are you waiting for, start transforming now,

CB

Goal Setting

Generally, I hate reading Alwyn Cosgrove's website, mostly because he is smarter and funnier than I am. Just kidding. But seriously, he has another good article you should read in advance of January.

Read Alwyn's Goal Setting Article HERE

If you've read a few of my articles before, you'll know how strongly I believe in goal setting...for every aspect of your life. From spiritual to family, performance to career, you should set goals to guide your improvement in every aspect of life.

Go read Alwyn's take on goal setting, and get started so you are ready for the best year of your life in 2008,

craig

12 Workouts of Christmas

I'm a few days early, but Merry Christmas and Happy Holidays, the December 2007 TT Workout of the Month is now available for TT Members.

The TT 12-Minute Workouts are a much healthier, and more effective way of burning fat this holiday season, and keeping the unwanted Holidays pounds off of your gut when compared to doing hours of long, slow boring, monotonous cardio that possibly could lead to overuse injuries. Avoid the Dark Side of Cardio!

Instead, use the twelve different 12-minute TT workouts to help you burn fat and build a lean physique over the holiday season!

These workouts are great for any time of the year when you are going through a busy patch. Never fret, all you need are 12 minutes to get in, get out, and get a metabolism boost.

Click HERE to download the Twelve 12-Minute TT Workout Program

Sing it:

"On the 27th of November,
CB gave to you,
a program with 12 different workouts",

CB

PS - Don't forget...

You can still get the November "Gain Muscle & Lose Fat" TT Workout for a few more days...but once December 1st comes, that program is gone away to the Platinum TT Member's Archives.

Get the November TT Workout & Videos HERE

The Best Way to Burn Fat

What in your view is the best way to burn fat?

****
Well, you start with nutrition. You have to follow the basics...

a) eating less than your body needs to maintain its current shape

b) sticking to whole, natural foods (fruits, vegetables, nuts, various protein sources) and avoiding anything with added sugar

c) no un-neccessary liquid calories

Then you can start to set-up the workout with the main goal to boost your metabolism. This way of thinking is a little different than the traditional "use cardio to burn as many calories as you can in the workout" approach.

Turbulence Training users are taught to avoid that mentality, and instead use short, intense resistance training and interval training methods to boost the metabolism outside of the workout room.

Stick to multi-muscle movements when you choose resistance training (you can use bodyweight, dumbell, kettlebell, barbell, etc).

You can also choose between a variety of ways to do interval training (sprinting, biking, bodyweight circuits, kettlebell/dumbell swings, cardio machines, etc).

You only need to hit 3 intense workouts per week (focusing on quality training, not quantity) and then stay active with stress-relieving activities on off days. Just have fun...this is a great "lifestyle-friendly" approach.

Do this and you'll change your body. And if you change your body, why not enter the Turbulence Training Transformation Contest?

12 weeks to a new body,

CB

PS - It's finally here!

After a lot of poking, prodding, and pleading from TT clients, I am finally ready to announce the 1st ever, www.TurbulenceTraining.com 12-Week Transformation Contest.

Click HERE to get started with Turbulence Training for Fat Loss

You Win Some, You Lose Some

Today, I had to set my alarm for the first time in years, so that I would get up at 5:30am (lose).

I had to get to the airport and fly down to Men's Health headquarters to film some video (win).

Got to the airport, and had to wait in a huge line-up, because the electronic ticket machine wasn't co-operating with me. (lose)

Read a book while in line, because I always prepare ahead. Big lesson here, never go anywhere without reading material. I got through about 50 pages of Napolean Hill's, "Grow Rich with Peace of Mind". (win)

Turns out, the ticket machine wasn't co-operating because my flight was cancelled. (lose)

My other option was to take a transfer through Chicago and get to Allentown at 7:30pm, over 9 hours later than I was expected (lose).

So I called Geordie at Men's Health, and we cancelled the trip for this week. So no sitting around airports all day for me (win). But I have to set the alarm again next week (lose).

Anyways, I grabbed a cab home and took a nap. (win).

Now I get to go and do my regular workouts for today and tomorrow, rather than having to skip them (win).

Next week, unfortunately, I'll be on the road 4 of 5 days (heading to Allentown and Palm Beach, again), but it will be great to see everyone down at Men's Health and then a group of business colleagues in Florida, so next week is definitely a winner.

Now for a little workout update, last week was the first Friday in a long time that I was 've been able to spend at home here in Toronto. In the previous 3 weekends, I was in Palm Beach, Pheonix, and St. Louis! And while it sure would be nice to have a little Florida sunshine here in T.O., there's no place I'd rather be than back in Toronto.

Being at home has also allowed me to get back to my normal Friday workout at the gym, rather than doing some patchwork exercises on the road using the light dumbells in a hotel room. We had a great bench press workout, and now I'm on to Phase 7 of Ferruggia's maximum mass program.

I'll be doing a phone interview with Jay later this week, so if you have any questions you'd like me to ask him, let me know on the www.TTmembers.com forum,

CB

Turbulence Training Transformation Contest

After a lot of poking, prodding, and pleading from TT clients, I am finally ready to announce the 1st ever, www.TurbulenceTraining.com 12-Week Transformation Contest.

Just like Body for Life, only better, because it is Turbulence Training. Body for Life was only a 12 week program, but with the Turbulence Training package, you get at least 26 weeks worth of
advanced workouts. If you get the Deluxe package, you'll be set for over 1 year of fat blasting workouts.

But back to the TT Transformation contest...I am putting together some incredible prizes...

Grand Prize - $2000 & a 3-year Platinum TT Membership

Second Place - $1000 & a 2-year Platinum TT Membership

Third Place - $500 & a 1-Year Platinum TT Membership

Here are the rules:

1) You must have purchased Turbulence Training and used the TT programs to achieve your results.

2) You must keep a training journal in the Turbulence Training Membership forum (don't forget, you get 3 months free access to the Turbulence Training Membership site when you order Turbulence Training).

3) You must post before and after photos in your training journal in the TT Membership section.

4) The TT Transformation Contest runs from Nov. 26th to April 15th. All transformations must start and finish during this time period. Therefore, you could start as soon as today (which I hope you do!) or as late as January 21st...but I know you won't wait that long!

5) Each client has 12 weeks to complete their transformation. Photos must be taken on Day 1 and Day 84.

6) The Transformation Contest will be judged by a panel of experts, including but not restricted to: Craig Ballantyne, Brad Pilon, and Holly Rigsby.

7) In addition to providing Before & After Photos, each contestant must write a 300 word essay on their before and after success story.

Click HERE to get started with Turbulence Training for Fat Loss

Let's get started,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Turbulence Training Also Beats P90X for Fat Burning Results.

"I have been in love with Turbulence Training ever since I started. I am 6'3", 28/M and my starting weight/body fat% was 208 pounds and 18.4% body fat. The mix of weight training with the high intensity intervals is the perfect fitness program. I really didn't believe it would be difficult until I started it. WOW what a burn!! I have finished the TT2K3 and 2K4. In these 5 months, I have upped my dumbell press weight 30 lbs from using 60s to 75s. I can't wait to start TT2K5 next week and see where I can get my bench up to. After 22 weeks of TT, I am now down to 190 lbs and 10.8% body fat."
Nick Walters, New York, NY

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

"I've done just about everything from Turbo Jam, P90X, to trying to piece together my own workout, but didn't get the results I've seen with Turbulence Training. My problem has always been my legs. No matter what I tried I have never been able to reduce the size of my thighs. I've tried the numerous leg routines featured in countless women's fitness magazines, but nothing worked. But with Turbulence Training I began to notice that my thighs looked smoother and more toned. Even my calf muscles were a lot more shapely. And I started seeing these changes about three weeks into the program. And I got these result without killing myself. The workouts are efficient and
a lot of fun. I recommend this program to any woman who is struggling to lose that stubborn lower body fat. It is truly a godsend. A heartfelt thank you."
Andrea Dunham

Click HERE to get Turbulence Training

We have a winner...

Dr. Geoff just finished the bodyweight 500 in 22:03 seconds...here is his video...lets see what you can do.

Bodyweight 500

Cannonball,

CB

PS - Get the complete Bodyweight 500 workout as part of the Turbulence Training Deluxe Package HERE

Fat Burning Workout For Women (& Men)

Hopefully you read this before your whirlwind of a Turkey holiday begins, because I want to show you how to workout even if you don't think you have any time. Actually, the truth is, it's Holly Rigsby who is going to show you the workout. 

It will also come in handy tomorrow, the "official" start to the Holiday Shopping Season. From tomorrow till Christmas Eve, and even the few days after Christmas, men and women everywhere will be spending more time in the mall than in their workouts...

So here's Holly Rigsby to the rescue with a 15-minute fat burning workout for you to do at home so you don't waste any time in the gym...

Click HERE for Holly's 15-minute workout - complete with photos

Holly will help you make exercise fun again,

Craig Ballantyne, CSCS, MS

PS - Want more short burst exercises & workouts?

Visit Holly's site to read how her clients are looking better in their 30's then they did in their 20's.

Click HERE to find out how Holly can help you

The Theory Behind Turbulence Training

What is Turbulence Training? Why does it work for fat loss when everyone thinks you need to do at least 20 minutes of cardio for fat burning? How can you lose your stomach fat with only short bursts of resistance training and interval training?

If you want to burn calories, you have to do hours of cardio, right? Wrong! Recent research shows that often-neglected resistance training exercises can burn calories during exercise and long after your workout is over. This metabolism boost is a crucial component in your home gym fat burning workout program.

Furthermore, the intensity of your resistance training workout determines just how many calories you burn after exercise. If you've ever read a muscle magazine, or even spent a few hours in a commercial gym, someone has probably told you to do "high repetitions" in order to burn fat. By this, it is meant that you should do 15-25 repetitions per set of an exercise.

However, research shows that women training with a load that allowed only 8
repetitions per set burned more calories after exercise than using 15 repetitions per set. So we need to forget about the old "use high reps to get cut" myth and focus on high-intensity training instead.

The result of high intensity training is what I call "turbulence". The stress put on the muscle during low-repetition training (the "turbulence") stimulates your muscles to undergo repair and regeneration during recovery.

And that is what boosts your metabolism after exercise. If you don't apply enough turbulence, you won't get the calorie burning benefits.

Boost your intensity and benefit,

CB
Click HERE for your free report on the Dark Side of Cardio

Fat Burning Workout Questions

Thanks for all of your great questions on fat burning workouts.

Q: I saw an interview with a trainer who said that he trained men and women differently. Is this something a woman should keep in mind when doing TT (substituting certain exercises to avoid a certain look)?

Answer:
In general, I don't recommend too much different between men and women. That said, there are two things I sometimes change for the ladies...

1) A reduced volume. That means only 1 set of 8, rather than 3 sets of 8.

2) Using bodyweight versions of an exercise in place of dumbell

i.e.) Using pushups in place of dumbell chest presses.

Q: With the holiday season approaching I know that the next month or so is going to be very hectic for me. I will be in need to start up a new program soon and am hoping there is one with only 2 days of strength training. I won't have a problem getting in extra cardio and bodyweight circuits, but I don't think I'll be able to make it to the gym for weight training as often, so I want to be able to get it all in 2 sessions. Are there any TT programs you suggest that would fit this schedule?

Answer:
They all do. Just do 2 days instead of 3.

Please don't take this as a "smart aleck" response either, its just that the answer is that simple because strength training is so powerful. You might even find that is enough for you on a regular basis. Have fun!

Q: Two quick questions. After finishing the Intermediate, does it really matter the order after that? Although the original does look slightly easier than the next one in the manual (2K3), it doesn't seem to be by much.

If it would be better to stick with the original, I was thinking about adding at least another superset so I'll have 3 supersets per workout. If that's not a problem, is there anything in particular you'd suggest? I was either thinking of bicep/tricep superset or maybe a chest/back...

Answer:
Yeah, the world won't end if you don't do the rest of the program in order (although I kind of prefer it that way)...so, you have a couple of options.

a) Do the original and add a superset. Maybe mix one exercise that addresses your weak points with one exercise that you really love.

For example, a split squat paired with a dumbell triceps extension.

b) Move on to the Turbulence Training 2K3.

NOTE!

In either case, start week 1 with only 2 rounds of each superset, rather than the full volume. Then full speed ahead in week 2.

No excuses to get fat this holiday season,

CB
Fat burning workouts at home
Click HERE to ask your fat loss questions on the TT Forum

The Cardio Confessional

Only minutes ago I stepped off a plane from Palm Beach to Toronto, back from the best fitness seminar I've ever attended. And as we left the plane, the stewardess from US Airways wished me a Happy Thanksgiving.

Of course, as a Canadian, I celebrated our Thanksgiving over 6 weeks ago.

However, for our American readers, the big day for giving thanks is this Thursday. Followed of course, by Black Friday - the day many men and women spend on the Cardio Confessional.

That's my term for people who think that an hour of cardio will make up for the previous day's dietary indiscretions. But nothing can be further from the truth.

For the next two months, millions of bloated men and women will be stepping on stairmasters, mounting elliptical machines, and parking their butts on bikes for hours while repenting their sinful pumpkin pie indulgences and other holiday feast transgressions.

Unfortunately, they will do all this with little return for the investment of their time.

Just take a look at the two most shocking research studies in the last year.

First, from Australia, came the study showing us that cardio did nothing for female fat loss, while interval training helped burn belly fat.

And second, an American study showed that even doing 300 hours of cardio in a year led to less than 6 pounds of fat loss in men and women.

So to sum up the big findings of this year...

- The cardio confessional is a waste of time.

- A mindset that involves "exercise as punishment for overeating" is unhealthy and ineffective.

- Resistance training is the only way to build muscle and burn fat at the same time.

- Short burst Turbulence Training workouts are the best way to lose your belly fat and sculpt your body.

- The interval training workouts you'll find on pages 36-39 of the Turbulence Training for Fat Loss manual will help you burn belly fat in only 20 minutes per session.

Click HERE to start Turbulence Training

Get with the program,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Turbulence Training Beats Cardio for Fat Burning Effectiveness.

"I have been in love with Turbulence Training ever since I started. I am 6'3", 28/M and my starting weight/body fat% was 208 pounds and 18.4% body fat. The mix of weight training with the high intensity intervals is the perfect fitness program. I really didn't believe it would be difficult until I started it. WOW what a burn!! I have finished the TT2K3 and 2K4. In these 5 months, I have upped my dumbell press weight 30 lbs from using 60s to 75s. I can't wait to start TT2K5 next week and see where I can get my bench up to. After 22 weeks of TT, I am now down to 190 lbs and 10.8% body fat."
Nick Walters, New York, NY

"I've done just about everything from Turbo Jam, P90X, to trying to piece together my own workout, but didn't get the results I've seen with Turbulence Training. My problem has always been my legs. No matter what I tried I have never been able to reduce the size of my thighs. I've tried the numerous leg routines featured in countless women's fitness magazines, but nothing worked. But with Turbulence Training I began to notice that my thighs looked smoother and more toned. Even my calf muscles were a lot more shapely. And I started seeing these changes about three weeks into the program. And I got these result without killing myself. The workouts are efficient and a lot of fun. I recommend this program to any woman who is struggling to lose that stubborn lower body fat. It is truly a godsend. A heartfelt thank you."
Andrea Dunham

"Been using TT 4 years, love the newsletters. I use the 2K3 all the time, started off with the original ages ago. I lost 35 pounds in around 2 years & i'm 38 years old!"
Michael Walker

Click HERE to start Turbulence Training

5 More Fat Burning Tips

At this time of year, we can use every last tip to help avoid holiday weight gain.

So here are 5 more fat loss tips for beginner & advanced readers.

1) No liquid calories (with the exception of a post-workout drink).

Get rid of all the juices, the sodas, and the sports drinks. Liquid sugar is the last thing you need when you are trying to lose fat.

You must also limit your alcohol intake - especially if you are adding mix to drinks...that is a double calorie bomb! A single "Jack and Coke" is over 200 calories (100 calories from booze and 100 calories from mix).

2) No fast food.

Do not eat at fast food restaurants. Even if you choose what you think is healthy, remember this:

Fast food restaurants are all about profit.

And in order to profit while giving you cheap, quick, and easy to prepare foods, the quality of the food ingredients will be poor - especially the protein.

Now you might have read that you can still make healthy choices at fast food restaurants. But you know what, that's just
politically-correct opinion. If it's fast food, it's poor food.

Walking into a burger joint and grabbing a chicken breast on a white bread bun with a piece of old lettuce and a half-green,
half-pink tomato is "barely" healthy eating.

The politically-incorrect truth is that it's going to take time and effort to eat properly. You will have to plan, shop, and prepare healthy meals. You will have to spend time cleaning, cutting, and cooking your food. That's the truth.

But believe me, it will taste so much better than fast food, and healthy eating will make you more alert. Eating fast food will make you feel terrible, and will make you want to have an afternoon nap at your desk.

Make one small improvement to your nutrition everyday for the rest of your life.

3) Eat more fruits and vegetables.

If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day).

Stick with fiber-rich fruits and vegetables - organic if possible.

4) Eat 1oz of almonds or walnuts per day (1/2 oz in the AM, and the other half in the afternoon).

Most nuts are roasted in oils (possible source of trans fats), so stick to natural or dry-roasted nuts.

Don't panic...this small amount of nuts won't make you fat, but will fill you up and help you lose weight.

5) Be consistent with your workouts.

And make sure the workouts are efficient and effective. To make it easy for you to follow, stick with the Turbulence Training workout system.

It doesn't matter if you train in the morning before or after breakfast, or at night before or after dinner, or at 1pm on days
when the moon is in line with Saturn...don't worry about the details, just train consistently.

Click HERE to get Turbulence Training

6) BONUS TIP: Go for a walk after lunch or dinner (or anytime you eat a big meal).

Research shows this will help you control your cholesterol and triglycerides, plus any movement is better than sitting around watching the TV and snacking.

Improve your lifestyle everyday,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

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

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

"Turbulence Training is AWESOME! I started working out in 2004 first time in gym at 39 yrs. Then I discovered T.T. in 2006 and started receiving unbelievable info on exercises/nutrition. Immediately I started incorporating T.T. in my busy schedule which is improving my strength, definition, flexibility and nutrition. Craig is quick to reply to questions and supportive. My confidence and strength has definitely improved. If I only knew of Turbulence Training in 2004. The gym crowd is really checking me out now."
Kimmie Clark
 
"I lost 14 pounds this month and the weight is just falling off me. My wife says I now look like when we first met and I still have more to go. I can fit into my old jeans again which is a big deal for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends."
Billy Williams

Click HERE to get Turbulence Training

Cereal for Fat Loss or Weight Gain?

When I was in University, I knew a house full of girls who lived on cereal. This was right around the end of the "high-carb diets are good" phase, and just before low carb and Atkins kicked in.

Were these girls making the right choices?

Find out from nutrition expert Brad Pilon, in his article about the 1000 calorie bowl of cereal. Lots of great info, plus he's included pictures.

Click HERE for the shocking truth about cereals & candy bars

There's a reason why I recommend cereal for building muscle,

CB
Fat Loss Forum
Fat Burning Workout Routines for Men and Women

5 Minute Meals

From Holly Rigsby at www.FitYummyMummy.com, here are her favorite 5 minute meals...

My favorite Meals in a Hurry meal take less than 5 minutes to prep! Ingredients are cheap and easy to keep on hand. Each meal contains a quality protein - which is essential in every meal, to not only provide your body with vitamins and minerals necessary for growth, but to keep you satisfied and help BOOST your Metabolism!

Click HERE to get Holly's top 5 minute meals

Turbulence Training vs. Body For Life

Just last week I was down in sunny Mesa, Arizona at a seminar that featured both Sir Richard Branson and Bill Phillips, the author of the most popular fat loss book ever, "Body for Life" (BFL).

It looked as though Bill hadn't aged a day since his book came out about 10 years ago, so he's doing something right.

Now I get questions all the time asking what's better, "Turbulence Training or Body for Life"?

Well, I'm going to be frank with you, and tell you that Turbulence Training is better, hands down.

Remember, BFL was written about 10 years ago. And a lot has changed since then. Granted, BFL had interval training in it, but it didn't use bodyweight circuits (like you'll find in your bonus workout, the TT DB-BW Fusion program).

These small changes and improvements we've learned in the last few years are enough to make the TT workouts shorter and better. So if you are stuck for time, you have no choice but to go with the program that is constantly being updated with the latest proven workout methods - and that's the Turbulence Training program.

If you have an old copy of BFL lying around, then that might help you for now. But if you want to beat a fat loss plateau, then you'll need all the help you can get, and that includes getting the latest fat loss info found in Turbulence Training.

(Plus, with Turbulence Training you get a lot more bonuses, and a lot less supplement advertising!)

Click HERE to get started with Turbulence Training

Turbulence Training beats BFL, Turbo Jam, and P90X, all hands down,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Turbulence Training Beats Bodybuilding Programs for Men & Women

"I have been in love with Turbulence Training ever since I started. I am 6'3", 28/M and my starting weight/body fat% was 208 pounds and 18.4% body fat. The mix of weight training with the high intensity intervals is the perfect fitness program. I really didn't believe it would be difficult until I started it. WOW what a burn!! I have finished the TT2K3 and 2K4. In these 5 months, I have upped my dumbell press weight 30 lbs from using 60s to 75s. I can't wait to start TT2K5 next week and see where I can get my bench up to. After 22 weeks of TT, I am now down to 190 lbs and 10.8% body fat."
Nick Walters, New York, NY

Click HERE to get started with Turbulence Training

High-Intensity Interval Training Video

I get a lot of questions about High-Intensity Interval Training, so I explained it all in this video:

Click HERE to learn about High-intensity interval training


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WATCH: More Youtube Videos
=========================

Want to try an advanced bodyweight workout?
 
Click HERE to watch the Bodyweight 500

Finally see what Spiderman Lunges are here:

Learn how to do the Spiderman Climb/Lunge HERE

=============================
WINNER: The TT Testimonial of the Month
=============================

Each month I pick the best of the dozens of TT testimonials and give away a 1-Year Platinum TT Membership. Send your testimonial to Support AT TurbulenceTraining.com

Here is this month's winning testimonial...

"I signed up to get a copy of "The Dark Side of Cardio" from Craig Ballantyne. After I read that I thought "oh man thats me, doing cardio constantly with no shape change to my body what so ever". I immediately started the Turbulence Training program. After my first month of doing TT I lost 3 inches around my waist, 2 inches around my chest, arms and thighs. And for the first time I can see my body changing. I gotta thank you so much for the TT programs, I started your program and changed my diet 2 months ago without fail. To date I have lost a total over 40lbs, and im getting ready to switch over into the third stage of Turbulence Training. Its funny, today I got into a pair of pants earlier that were not really tight but tighter than most of my pants.....when I took them off I realized that these were a pair of pants I havent been able to fit into for almost a year, I mean I
couldnt even get the button close to the hole to button them up and here I am wearing them right now. Not to mention last week I had to move my belt notch up, because the notch I was using before wasnt doing the job any more. I used to be a cardio man, but not anymore I'm a Turbulence Training man."
Juan Ruiz

For his testimonial, Juan wins a 1-Year Platinum TT Membership.

=========================
READ: How One Man Lost 300 Pounds
=========================

Very inspiring story of how Rob Cooper lost 300 pounds...a lot for everyone to learn...part 1 of 3. Rob has been quoted in the NY Times about his thoughts on the Biggest Loser TV show.

Click here for Rob's interview:
http://www.ttmembers.com/members/331.cfm

Burn another pound of fat this week,

CB

PS - Have you watched the new Bodyweight Manual Videos?

Phase 3 of the 6-Month Bodyweight Manual is now up here:
http://www.ttmembers.com/members/department54.cfm

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

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

See you on the forums!

Very Unique Turbulence Training Success Story

Several weeks ago I purchased the TurbulenceTraining package, with some really not know what I was really in for, but I hoped for the best. I am 41-year old man who has had his bouts childhood sicknesses, as well as obesity, and a great deal of depression.

At 19 years I was told that I had to lose weight, because the build up of fat around my heart could lead to a heart attack, so reluctantly I began this 6 meals a day and exercising at home because I did not want to go to a gym. By the time I was 22 years old I was down to 150 lbs, but somewhat flabby, so I went to a gym got expensive trainer, that told me I would have to have surgury to remove the flab, which did not help to make feel any better.

Then another trainer showed me how to lift weights, which helped me to use weightlifting to get rid of the flab and get lean, which did
happen , but it got to a point where I would hit a wall (so to speak) and the workouts would no longer work for me. Then I got into an accident lifting weights, which left me with an atrophy on the left side of my body (Thoracic Outlet Syndrome) which meant the doctors would have to remove the top rib on my left side, which up until quite recently has caused me a great deal of pain especially on rainy days.

Turbulence Training has changed all of that for me.In the last 3 1/2 to 4 weeks my body has become much stronger, as well as leaner, with muscle....It's funny some of the trainers at my gym watch me work out and often ask where do I get my workouts from....I never tell.The pain that I once experienced on my left side is not pretty much gone, and my abs are incredible. All I can say is THANK YOU....THANK YOU...THANK YOU.
Avery James

PS - Here are some of our latest female TT success stories...

Hi Craig, Just wanted to let you know that your short bursts of training is doing the trick for me.I hate the treadmill even though I did it. I have an ab roller and have been doing that since I discovered your training strategies. Have dropped aprox 3 lbs in like two weeks and that was not doing it seriously....Can't wait to get serious now....Thank you. I can finally shake those baby belly pounds!!!!
Lynda Dias

 

Sadly, my trainer and good friend moved out of town, and although I'm already in good shape and have nutritious eating habits, I was worried that I wouldn't be able to keep it up. That's when I discovered Craig's TT workouts. Not only do I now save money on costly training sessions, I have challenging workouts that keep me interested and get the job done quickly. In fact, I often have trainers come up to me in the gym and admire the exercises I'm doing or ask me if I'M a personal trainer. Especially because I'm a woman, they're surprised that I'm lean and in such good shape without a personal trainer by my side. Thanks Craig, and keep the great workouts coming!
Rebecca Lewis, Toronto ON

 

I am a personal trainer, but I have never been as challenged as I have with your workouts. At forty, I look and feel better than I ever have. It is so amazing that you can get such great results without a bunch of equipment or without hours and hours in the gym. I have never been much of a machine fan anyways, but I love doing these exercises that work large groups of muscles all at once, instead of one at a time. My legs have definitely started to show some definition, something that has amazed me, because legs are not my favorite workout. People tell me all the time that I don't look my age, and now thanks to you, they say it even more. Thank you so much.
Tammy Grossman,
Weight Loss Coach, Fitness Coach

Click HERE to get started with Turbulence Training

Why Bodybuilders Hate Turbulence Training

Bodybuilders are not a fan of Turbulence Training. I don't know why, but for some reason getting a fat burning workout done in less than 45 minutes really ticks them off.

I remember when I first tried out the Turbulence Training 2K3 workout from my TT for Fat Loss manual. It was in the dark and grungy downstairs weight room of System Fitness in the High Park area of Toronto - maybe you've even been there.

Anyways, that gym is full of bodybuilders. And hey, I have nothing against them, but they always gave me a hard time when I went in there and finished my supersets and entire workout so fast they didn't even have time to finish training their biceps.

Perhaps you know how long and slow those bodybuilder isolation workouts are...well no one has time for those anymore.

But the bodybuilders would sit there with their weight belts on (why did they need a weight belt to do chest exercises?),
sweatsuits, clown pants, and bloated bellies and just stare while I went through my workout and they talked for 5 minutes between sets.

But I still had a lot of fun doing the TT 2K3 workout back then, way back in the winter of 2003. It truly is one of my favorite workouts - and it is one of the TT workouts that gets the most positive feedback from TT clients.

You'll get an arm pump just as good as any bodybuilding lunk who spends THREE times as long doing all his isolation exercises. But you'll get the extra benefits of working your abs and boosting your metabolism with the total body exercises in the TT 2K3 program.

So don't believe the bodybuilders when they say you have to train a separate body part each day...because that doesn't work for people who live in the real world and have real commitments but still want to burn body fat and build muscle.

Go in there, and show them just how fast you can get a great workout with the TT2K3 workout from the Turbulence Training manual.

Click HERE to get the Turbulence Training program

You might even convert a few over from the dark side,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Turbulence Training Beats Bodybuilding Programs for Men & Women

"I have been in love with Turbulence Training ever since I started. I am 6'3", 28/M and my starting weight/body fat% was 208 pounds and 18.4% body fat. The mix of weight training with the high intensity intervals is the perfect fitness program. I really didn't believe it would be difficult until I started it. WOW what a burn!! I have finished the TT2K3 and 2K4. In these 5 months, I have upped my dumbell press weight 30 lbs from using 60s to 75s. I can't wait to start TT2K5 next week and see where I can get my bench up to. After 22 weeks of TT, I am now down to 190 lbs and 10.8% body fat."
Nick Walters, New York, NY

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

"I've done just about everything from Turbo Jam, P90X, to trying to piece together my own workout, but didn't get the results I've seen with Turbulence Training. My problem has always been my legs. No matter what I tried I have never been able to reduce the size of my thighs. I've tried the numerous leg routines featured in countless women's fitness magazines, but nothing worked. But with Turbulence Training I began to notice that my thighs looked smoother and more toned. Even my calf muscles were a lot more shapely. And I started seeing these changes about three weeks into the program. And I got these result without killing myself. The workouts are efficient and a lot of fun. I recommend this program to any woman who is struggling to lose that stubborn lower body fat. It is truly a godsend. A heartfelt thank you."
Andrea Dunham

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

"Been using TT 4 years, love the newsletters. I use the 2K3 all the time, started off with the original ages ago. I lost 35 pounds in around 2 years & i'm 38 years old!"
Michael Walker

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

Quit Feeling Sorry For Yourself

Yesterday afternoon, in beautiful Mesa, Arizona, I listened to a speaker named Dave Kekich. Paralyzed from the waist down for almost 30 years, and at one point down and out and broke, Dave put together the 100 Kekich Credo's that he lives by today.

Dave has since built a thriving business and is now an expert in the area of maximum life extension. On stage, Kekich looked about 45, but later revealed his chronilogical age to be 64. Impressive. 

Click HERE to read all 100 Kekich Credos

Here's #1 - it can relate to anything in life (from fat loss to business to relationships):

1. People will do almost anything to stay in their comfort zones. If you want to accomplish anything, get out of your comfort zone. Strive to increase order and discipline in your life. Discipline usually means doing the opposite of what you feel like doing. The easy roads to discipline are 1) setting deadlines, 2) discovering and doing what you do best and what's
important and enjoyable to you and 3) focusing on habits by replacing your bad habits and thought patterns, one-by-one, over time, with good habits and thought patterns.

But personally, I like #55 the best.

55. Enjoy life. Treat it as an adventure. Care passionately about the outcome, but keep it in perspective. Things are seldom as bleak as they seem when they are going wrong - or as good as they seem when they are going well. Lighten up. You'll live longer.

Have a good weekend,

CB

PS - #76 is pretty good, too. 

"I will do this" is the only attitude that works. "I'll try" or "I think" doesn't work.

Fat Burning High Intensity Interval Training

Want to know what's the deal with high intensity interval training? Watch my latest video as I explain how to do it, and the #1 mistake most people make with interval training for fat burning and sport-specific interval training.

Click HERE to see the high intensity interval training video

The best way to burn fat in a short amount of time,

CB
Get workouts to lose fat at home

For Mom's Only...

Burn the Baby Fat
Get your Pre-Baby Body Back
Look Years Younger
Regain Control of your Life

Your wait is over, you now have access to the simplified, proven lifestyle system that will help you burn the baby fat and get your body back. Fit Yummy Mummy is your complete 16 week lifestyle system that I have designed specifically for Busy Moms, for I too am a Busy Mom!

I am very excited to share these amazing strategies to help you get your fat loss program off to the perfect start, with efficient and effective workout program and real life nutrition guidelines.

Fit Yummy Mummy Includes:

The Fit Yummy Workout - Get a lean, toned body in just 90 minutes a week. Not a typo : )

Never Diet again - The Fit Yummy Mummy Nutrition Plan provides you and your family with an endless variety of delicious, nourishing, metabolism boosting meals.

A wealth of Motivational tools and Support to guide a busy mom every step of the way.

PLUS YOU GET THESE Amazing BONUSES

The Busy Mom's 7-Step Quick-Start Essentials Program
The Fit Yummy Mummy Guide to Fast & Easy Meals
New Mom's Jump Start Beginner Workout Program
The 6-Minute Circuits Emergency Workout Plan
The Dramatic Dress Size Reduction Diet
The Secrets to Being a Stylish Mom Without Spending a Hollywood Fortune
The MomsTown "How to Get Organized"
The Cellulite Cure
and much more!!!!

***SPECIAL BONUS OFFER***
Grab your copy of Fit Yummy Mummy by Midnight (EST) Friday, November 9th you'll also get to take part in my exclusive Fit Yummy Mummy VIP 21 Day Coaching Program.

You will receive:

~ 3 Weekly 'Closed Door' Teleseminars where I will walk you step-by-step through exactly what you'll do during the upcoming week.

~ 21 Days of Motivational e-mails crammed full of meal ideas, workout tips and success strategies guaranteed to keep you on track!

~ MP3 Recordings of the calls so you can refer back to them for tips and motivation at your convenience.

Don't miss this opportunity...
Get your Copy Today and reserve your Spot!
Get it here - Fit Yummy Mummy Lifestyle System

HURRY! The VIP Coaching Program kicks off on Monday, November 12th, so once midnight strikes on Friday, the doors are closed forever.

I look forward to working with you personally as you begin your Fit Yummy Mummy Transformation. ~ Holly Rigsby

Black Sabbath Bodyweight 500 Video

Have you tried the TT Bodyweight 500 Challenge yet? If not, I put my latest challenge creation on Youtube for everyone to watch...

Click HERE for the BW TT 500 instructions

But wait...there is another 500 video out there! And this one is really cool...a TT user filmed his 500 workout, and then edited it down...very cool & suspenseful as he gets closer to the end of the workout...

Its actually much BETTER than my video (and has a Sabbath soundtrack). Plus, he beat my time by 10 seconds. Let me know what you can do.

Watch the Black Sabbath TT Bodyweight 500 video HERE

Then go and make your own TT BW 500 video. (Just be sure to do what Dr. Geoff did and explain what is going on and where you got the workout)

If you need more preparation before you tackle the TT Bodyweight 500, pick up the Deluxe TT package from my home fat loss workouts site HERE

The 500 is for advanced fitness levels only,

CB

PS - There is a progressive program that works you up to the 500 and gives you alternative exercises...

This is all included in the TT BW 500 manual, available as part of the TT Deluxe package.

Click HERE to get started

How to Overcome Setbacks

From America's Fat Loss Expert for Moms, Holly Rigsby, at www.fityummymummy.com comes 2 invaluable tips on how to overcome setbacks...

How to Overcome and Come Out Ahead

Setbacks are a fact of life. The degree to which a setback will affect you and your results however, is 100% up to you. Here are 2 proactive and extremely effective strategies to help you successfully deal with setbacks.

1. You can choose to prevent a setback from ever happening.

For example: Turning down an invitation to meet your friends for dinner at the Mexican restaurant, knowing you will only go through 2 baskets of chips and salsa and down at least three $.99 margaritas. This awareness has not only helped you bypass the overwhelming feelings of guilt but instead has infused your mindset with confidence.

OR

Click HERE to read Holly's 2nd solution

Holly has also worked with over 253 Mom's to help them lose fat and get their body back after pregnancy. The latest FYM success story, Ronda Williams, lost 6 pounds of fat in only 4 weeks, helping her drop a dress size for her wedding. 

Click HERE for the latest FitYummyMummy success story

CB

PS - Holly's program is now available with a bunch of Mom-specific lifestyle bonuses...

Mom's can lose fat, get their body back, plan great meals, and even dress for success with all the bonuses that Holly has put together.

Click HERE to get the Fit Yummy Mummy workouts

Advanced Nutrition & Interval Tips to Lose Your Gut

I spend a lot of time in airports, including 4 hours Sunday in St. Louis. But I always look on the positive side and try to get as much magazine reading or article writing done as possible.

Heck, I even wrote this email to you from Gate A18 while waiting for my flight and watching the Patriots-Colts game.

This reminds me of a time about a year ago when I was stuck in the Newark Airport, and I was reading a copy of Men's Fitness that contained the legendary TT success story of the Kuhn Triplets (Click HERE to see their fat loss transformation).

Here's some of the tips we used in our plan to help the 3 brothers lose that last 5 pounds of fat in the last 10 days of the
transformation.

NOTE: These advanced tips were only used for 10-14 days. That's the maximum time for this advanced plan.

1) Start your day with water and fiber. I truly believe drinking 12 cups of water over the course of the day helps you stay alert and stops you from feeling too hungry. As for the fiber, you can get it from fruit or nuts. Research shows starting your day with fiber helps control your blood sugar until the afternoon.
 
2) Eat 1 cup of raw vegetables prior to eating your regular lunch and dinner. This will help control your appetite.

3) Eat only almonds, raw vegetables, & fruit between meals.

4) Don't eat more than 40g of carbohydrates at any meal.

5) Don't go to bed full. Eat only a small protein snack in the evening to control calorie intake.

6) Drink 6 cups of green tea per day (3 in AM, 3 after lunch)

Advanced Exercise Tips

1) Add 10 seconds to each work interval.

2) Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening.

If you do your regular TT workout in the morning, then do your bodyweight circuits after dinner. Alternatively, do the bodyweight circuits first thing in the morning, and then do your regular workout at lunch or later in the afternoon or evening.

3) Add one set to the first superset you do in each workout.
 
Use these strict tips for no more than 2 weeks before returning to normal exercise guidelines and carbohydrate intake.

Click HERE to start losing fat fast

Train hard but safe,

CB

PS - For maximum fat loss...

If you have dumbbells, a bench, and a ball at home, you can lose fat in the comfort of your own home with Turbulence Training.

"At the end of week one, I lost 3.5 pounds and I was feeling great. Yesterday was the end of week two and I lost 3 more pounds! Six and a half pounds in two weeks and I feel outstanding. Not the least bit tired or weak. I've never been so enthusiastic about each workout. I didn't bother to take a 'before' photo, but I may still do that. I would have touched base with you sooner, but with work, school, training, etc., I'm always pressed for time. And of course, that's what makes Turbulence Training such a convenient program."
Chuck Fager

"As a professional firefighter, personal fitness is very important to me. I found the Turbulence Training program to be an excellent way to keep my workouts fresh and high paced while achieving my desired results. I would recommend this program to anyone who is serious about losing weight and reaching their fitness goals."
Chris Gaylor, Professional Firefighter

Go here to get started:
http://www.turbulencetraining.com

Fat Loss Interview with Chad Waterbury

Read as we get Waterbury in trouble when he gets asked, "Do you train men and women differently for fat loss?". And don't miss Chad's thoughts on the biggest misconception in a fat loss training program. . .

Click HERE to read Chad Waterbury's interview

Recovery Workout & Fat Loss Q'n'A

Yesterday I hit the hotel gym for anothe decent workout...modified from Ferruggia's Maximum Mass with whatever I could do in the hotel gym...so there were single-arm dumbell shoulder presses, forward lunges, wide-grip pulldowns (leaning back a bit), and even finished with a few sets of dumbell swings.

Had a couple of good questions on the fat loss forum this week that you will learn from...

Q: So, I just wrapped up your 4 week TT Muscle building program and it says to take 1 week "off" or doing light exercise.

Any ideas about what I should do? I'd like to give my body a nice rest to recover and build muscle, but I don't want to lay around doing nothing. What do you suggest?

Answer:
Here are a couple of options for you...

a) 2 total body workouts of 1 set per workout, training at 80% normal intensity.

b) 1 normal "slightly lower than normal" intensity total body workout

c) 3 days of moderate intensity bodyweight training

Q:  I am in school full time and work full time. I try to exercise but feel so overwhelmed. I need help with quick workouts that I could do between work and studying. I have gained 30 pounds in the last year and don't have much energy. Should I just wait till I'm done school to start exercising.

Answer:
The TT workouts are fast. You can split them up so they can be done in less than 20 minutes. (20 minutes resistance training on one day, 20 minutes intervals on the next).

There is no point in delaying your health and fitness. You need to take care of yourself first, before you start taking care of others.

And finally, the December TT workout of the month is going to be "12 Minute Workouts". So look for that program to help you reach your goals during the busy holiday season.


And finally, a comment from a reader:

"Dear Craig, I just want to write you a testimonial for your TT for Abs. In just two weeks I have lost 4 percent body fat! It is almost as if your program put my metabolism into overdrive. I have never experienced results like that before, the best part of the whole process is that I did not use a single pound of muscle.  Your TT for Abs is simply amazing!"
Mike Mahon, CSCS, Board Certified Gym Therapist
High Octane Fitness: www.HighOctaneFitness.com

Enjoy those workouts,

CB
PS - For all the monthly workouts, visit www.TTmembers.com today!

Build Muscle Burn Fat Q'n'A

Q: So, I just wrapped up your 4 week TT Muscle building program and it says to take 1 week "off" or doing light exercise.

Any ideas about what I should do? I'd like to give my body a nice rest to recover and build muscle, but I don't want to lay around doing nothing. What do you suggest?

Answer:
Here are a couple of options for you...

a) 2 total body workouts of 1 set per workout, training at 80% normal intensity.

b) 1 normal "slightly lower than normal" intensity total body workout

c) 3 days of moderate intensity bodyweight training

Q:  I am in school full time and work full time. I try to exercise but feel so overwhelmed. I need help with quick workouts that I could do between work and studying. I have gained 30 pounds in the last year and don't have much energy. Should I just wait till I'm done school to start exercising.

Answer:
The TT workouts are fast. You can split them up so they can be done in less than 20 minutes. (20 minutes resistance training on one day, 20 minutes intervals on the next).

There is no point in delaying your health and fitness. You need to take care of yourself first, before you start taking care of others.

And finally, the December TT workout of the month is going to be "12 Minute Workouts". So look for that program to help you reach your goals during the busy holiday season.


And finally, a comment from a reader:

"Dear Craig, I just want to write you a testimonial for your TT for Abs. In just two weeks I have lost 4 percent body fat! It is almost as if your program put my metabolism into overdrive. I have never experienced results like that before, the best part of the whole process is that I did not use a single pound of muscle.  Your TT for Abs is simply amazing!"
Mike Mahon, CSCS, Board Certified Gym Therapist
High Octane Fitness: www.HighOctaneFitness.com

Enjoy those workouts,

CB
PS - For all the monthly workouts, visit www.TTmembers.com today!

Turbulence Training Supersets

I don't understand the format of the Turbulence Training superset workouts. Can you explain how I do the supersets?

Answer:
Here's how a full Turbulence Training workout looks like...In this example, each superset is done be done (3x8), meaning 3 times through and 8 repetitions per set.

Start with a bodyweight warmup and then move onto the supersets.

1A) 8 reps
No rest.
1B) 8 reps
Rest 1 Minute.


1A) 8 reps
No rest.
1B) 8 reps
Rest 1 Minute.

1A) 8 reps
No rest.
1B) 8 reps
Rest 1-2 Minutes and go to superset 2.

2A) 8 reps
No rest.
2B) 8 reps
Rest 1 Minute.

2A) 8 reps
No rest.
2B) 8 reps
Rest 1 Minute.

2A) 8 reps
No rest.
2B) 8 reps
Rest 1-2 Minutes and go onto the 3rd superset if applicable.

After doing the same as above for the 3rd superset, then rest as necessary and move onto Intervals - starting with the warmup. After a cooldown for your fat burning intervals, finish with static stretching for tight muscle groups.

Done.

CB
Gain muscle lose fat

Who Designs Hotel Gyms?

Actually had a good workout in the hotel gym tonite, thanks to the fact there was a seated row and pulldown station available.

But why would anyone purchase a preacher curl machine for a hotel gym? I doubt that machine ever gets used...So strange. So if you are ever designing a hotel gym, do us a favor and put heavier dumbells in, instead.

I was in and out pretty fast, no doubt making Jason Ferruggia proud,

CB

PS - Want to gain muscle and lose fat fast?

Click HERE for my latest Turbulence Training workout

Watch the Bodyweight 500 Video for Free

Still curious about the Turbulence Training 500 Bodyweight Challenge?

Well, I decided to add the video to Youtube, so check it out here and let us know how it goes. Can you beat 27 minutes? 24 minutes? Who can have the fastest time?

Click HERE to watch the Bodyweight 500 Youtube video

Train hard, train safe,

CB

PS - Remember...

You only do this workout once per month. Don't do it everyday.

PPS - Warning!

This is not for beginners! Train safe.