www.TurbulenceTraining.com - Fat Loss Workout Routines
Today, wasn't feeling 100 percent, but gave my workout a try anyways.
1) Snatch (3x1) - 125
2a) 3-board bench (3x2) - 305
2b) Y's (3x12)
3a) 225 bench for reps (10,5)
3b) trap-bar DL (3x10) - 265
4a) OH squat (2x3)
4b) barbell curl (2x6)
Not bad, feel much better now,
CB
www.ttmembers.com - for the new 300 challenge
I don't goof when I give fitness, fat loss, or workout routine advice. For example...
a) Intervals result in more fat loss than an equal amount of slow cardio
b) Multi-muscle movements give you more results in less time
c) Always do the hardest exercises early in your workout
d) Use a bodyweight warmup rather than walking on the treadmill for 5 minutes to avoid wasting time
But I made a big mistake on TTMembers.com...
First, to all new monthly members, I owe you an apology, because you may not have been able to access the April workout of the month.
So to make up for my error, what I'm going to do for all monthly members is this...
NOTE: As a bonus for Platinum Level Members, I'm working on licensing a product from another fitness professional to add to the TT Library...
Go here to take advantage of my goof-up today
Building a social support fat loss network from all parts of the world,
CB
PS - Don't kick yourself later for missing out on this chance today!
I see so many people stumbling through their workouts, and I'd hate for you to be someone that isn't make any improvements from month to month. All that time wasted, what a shame...
Don't forget about the membership increase taking place at the end of May...
PPS - The answers to your female hormone & fat loss questions are coming...
I interviewed three doctors for the latest info how changes in female hormones stop your fat loss and what YOU can do to avoid the pitfalls of female hormone changes.
Those 3 interviews are coming in May...
Sign-up now so you don't miss out
PPPS - The May Workout is up...
It's a TT "300" challenge...go to www.TTmembers.com to start your challenge today!
Fat Loss is often simply a matter of nutrition. But chances are, you don't need to buy anymore nutrition programs. You already know what to do. So here it is. Here's what you must do to on an off-day to improve your nutrition and chances for fat loss:
a) Buy a pack of chicken breasts. Grill them and then freeze them in individual tupperware. Take them out on a daily basis when they are needed for lunches.
b) Buy and prepare a week's worth of vegetables. Put peppers, spinach, tomatoes, and carrots in salads. Cut up raw broccoli florets, carrot sticks, and celery pieces for appetite suppressing snacks. Put all of these veggies in tupperware for the week.
c) Buy bags of apples, oranges, and grapefruits. Take 2 of each to work each day or leave the bags of fruit at work. Buy berries to be kept in the fridge at home.
d) Buy raw nuts such as almonds, cashews, and walnuts. Avoid roasted nuts as most are roasted in unhealthy vegetable oils. Take bags of healthy nuts to work for snacks.
e) Treat yourself once per week, but no more, to your favorite meal.
And now the rest of your week...
Monday
TT Workout. Hit a personal best in a new exercise. It could be lifting 5 more pounds in a squatting exercise, or doing one more pushup than usual. Set a personal best each workout. Yes, every workout!
Tuesday
30 minutes of activity. Take it outside if you can. You'll feel so much better exercising in the outdoors than you will stuck inside on a treadmill. If work permits, take a big walk on your lunch hour.
Wednesday
TT Workout. If you are doing 30 second intervals, decrease the intensity and go to 60 second intervals. And vice versa.
Thursday
30 minutes of activity. Use fitday.com today. It will probably be a rude awakening when you see what you are really eating compared to how you think you are eating. Get the truth today.
Friday
TT Workout. Pick up some organic meat for a bbq this weekend.
Saturday
30 minutes of activity. Take before photos and measurements if you haven't already.
Sunday
30 minutes of activity followed by your planning, shopping and preparing. See above for the rules you need to follow.
I bet you can lose 1.5 pounds of fat this week,
CB
P.S. The countdown to summer abs is on...
My best workouts to help you get your summer abs are in the TT for Fat Loss program.
Click here to get started building your summer body today.
"Been using TT 4 years, love the newsletters, i use the 2K3 all the time, started off with the original ages ago. I lost 16kg in around 2 years & i'm 38yrs old!"
Michael.Walker
"In November of 2005, I noticed that I had put on a significant amount of weight. I had avoided getting on the scale b/c I was afraid to see how bad the # was. With my job, I had many client lunches/dinners frequently and I wasn't taking into the consideration of how much it was impacting my weight. I was still working out, but didn't have a solid program that I committed to. I went to the gym when I had time.
When I finally got on the scale I noticed that my weight hit an all time high of 228lbs!!! Not good, when I know my optimal weight for my frame is 210lbs.
The last 3 months I committed to Turbulence Training and made some modifications to my diet outlined in CBs program. What I realized is that the workouts were more intense, I burned more calories and I made it out of the gym in less time then I previously did. This worked well for my busy schedule and it was simple to commit to this program.
After a 3 month commitment, I am happy to say I am now back at 210lbs and feel better then I have in years. All thanks to the TT program. I have tried many programs and this is the most effective and simple program I have ever used. I recommend to anyone that faces the same busy work/personal life that I do."
Dion Guerin, Sales Manager, Toronto
Man takes his car into a garage. Says
it's making a funny noise.
Mechanic says, "I can fix that". Turns
the car on, listens for the noise, looks
at the car, and kicks it. Noise stops.
Hands the guy a bill for $200.
Guy says, "$200? For kicking my car?"
Mechanic says, "$1 for kicking it, $199
for knowing where to kick."
***
I know where to kick.
Whether it's eliminating redundant exercises and methods from your workouts to get you out of the gym faster, or getting the truth from you about your nutrition program that you fail to recognize, or simply helping you determine whether or not you need to gain fat or lose muscle, my 16 years in the gym have shown me "where to kick".
And that's what I do on the discussion forum at TTmembers
You post your problems, I fix 'em. Minus the $199 for the kick. Let's take a look at an example conversation here...
E: HI I'm using a muslce building workout and I was wondering if it will also help me loose fat as well. I'm trying to avoid gaining mass while being puffy. I've created a modified nutition plan to help my fitness goals but again I don't want to look bloated.'
Thanks.
CB:
Hi E, thanks for the question. Nutrition is key. If you eat right, you'll limit or prevent fat gain while building muscle. Tell me more about your current situation.
E: Right now I'm 5'8 and 185. I want to get more solid and defined but not put on too much weight. I realize that muscle weighs more than fat. Should I have start off with TT for fat loss first or get more hard muscle first?
Thanks for any input
CB:
Whats your body fat level?
E: I've never measured it accurately. I'm not sure how.
CB:
If you flexed in the mirror, could you see your abs? If you can, you are about 15% fat. If you can see them without flexing, you are closer to 12%, or even 10%.
E: Not at all. My belly has gone down since my modifyed diet but I havent gotten to the point where I can see ab definition.
CB:
Then yes, at least 4 weeks of a fat loss program would be a good idea. We will simply re-evaluate after the 4 weeks.
I suggest the upcoming May TT "300" Fat Loss workout from www.TTmembers.com.
It's advanced and tough, but it will do the job of building muscle and burning fat - which recent research shows CAN be done (even though the subject's average age was 61 years young).
The May TT "300" Workout will be released on Monday, and is an advanced fat loss workout. So if you've been training hard for 6 months at least, then you can use it to lose fat and build muscle for May, and then go into a muscle-building program once you can see your abs - the May workout is perfect timing for summer beach preparation.
Plus you get lots of other goodies over there on TTmembers - including 3 upcoming interviews with Doctors about the impact of fat loss hormones and how we can make sure the hormones are working for us, not against us.
Nutrition, exercise, and social support,
CB
PS - Are you Locked-In?
If you aren't, and you are sitting on the fence about joining TTmembers.com, make sure you become a member ASAP. Or if you are thinking about upgrading to Platinum Status, contact me today for details on how to get Locked-In at our Launch Discount Level.
The membership deals will be DOUBLING for both Levels at the end of May.
BUT REMEMBER...
Anyone that orders before May 31st, will be "locked in" to whatever member plan they start with. So if you become a member at $9.95 per month, you will always renew at $9.95 per month until you cancel. (If you do that, and then want to join again, you will have to go up to $19.95)...
Same with the 1-year Platinum Membership, you will always be able to renew at $147 per year.
Your TT Membership site is excellent and will change the way people deal with fitness and fat loss for the better. The content blows away anything that I have come across."
Keith Scott, CSCS, MS
"I have just signed up for the TT Members forum and was blown away by the number of resources available. Thanks for doing such a great job with the site and I look forward to my journey to better health."
- from the TT Discussion Forum
Click HERE to join today
If you have any questions, please let me know!
Its a lower body-abs workout, with no intervalks at the end. Honestly, you just won't need them. The strength prtion of the workout demands too much effort.
Seriously, this workout was awesome, yet extremely humbling.
I also did a little extra to start - the main superset of my regular friday workout, but just 2 real worksets.
1a) Deadlift (8 reps) -
1b) floor press (225 x 5, 245 x 3)
After the workout, we filmed a litte pushup video for MensHealth.com
I'll let you know when it is up.
CB
www.ttmembers.com for the May workout
What are the top 10 muscle building exercises?
Renegade strength and conditioning coach Jason Ferruggia recently grilled me about my top muscle building methods.
Like Jay, I share an affinity for the basics. No need for expensive machines. Just iron, and more of it.
Jay: If you had to pick ten or so exercises as the best mass builders out there, what would they be?
CB:
- squat
- deadlift
- RDL
- split squat
- leg press
- shrug
- bench
- db bench
- pullups
- bb row
Read the rest of my muscle-building interview here
CB
PS. You can also build muscle at home using only dumbbell exercises...
You have only 4 days left to get the April TT workout - How to Build Muscle at Home (with dumbbell workouts).
For only $9.95, you'll get this workout, plus Jay Ferruggia's insider muscle building secrets for hardgainers.
In addition, you'll also get one month's the discussion forums and all the expert interviews at TTMembers.com
I'm a bit of a hurting unit from the workouts so far this week, but I still had to test out another fat burning workout routine from the May 200 TT "300 Workout" plan.
I'm tweaking some workouts I've used in the past with clients, and just wanted to test out the rest intervals today...it was tough, and I had to be disciplined not to quit. But, it makes for a better workout for you. This workout will be available by Monday night at the latest...hopefully Sunday.
Click HERE to become a TTMember & be one of the first to get the May workout challenge
Tomorrow is a hard leg day from the May Workout...it will definitely test my willpower. And then Saturday, that's another story...it's the TT 300 Challenge workout.
But for now, I'm off to interview Jon Benson from Fit Over 40 - about inspiration to help you stick to your fat loss program
Don't forget about the teleseminar tonight,
Listen to my female fat loss phone call tonight at 8pm EST.
I'm next in line for the Female Fat Loss teleseminar series.
This Women's-Only Teleseminar Series features...
Listen to 10 Experts Share Their Female Fitness Secrets
Enjoy,
CB
PS. Want to listen to these calls over and over?
==> Get Access to the Female Fitness Secrets
How many times have you justified a long cardio session because you ate (or were going to eat) a 500 calorie dessert?
Everyone's done it.
Do you remember how freaking long you had to do cardio just to burn 500 calories? I guarantee you it was at least 30 minutes. For some people, it was an hour.
I remember when I was stupid enough to do this, and if I was really moving I could hit about 450 calories in half an hour. Thank goodness those days are over and I know a better way...
But back to you, and the times you've done marathon sessions of cardio. Hopefully, you learned this lesson:
From my friend Jon Herring at www.earlytorise.com comes this shocking list of super-high calorie snacks.
So what do you think is easier? Avoiding the food in the first place or using the wasteful mindset of "punishing" yourself with extra cardio?
Surely, you have better things to do with your time. Play with your kids, walk your dog, sleep, meditate, or take a bath.
Not that long cardio is even the answer...but that's another story for another day...
In the meantime, stick to your nutrition. Know the consequences of these calorie bombs.
Plan, prepare, and proceed with Precision Nutrition.
Go HERE to get a free Precision Nutrition E-book
You are how you eat,
CB
PS - You can still eat dessert...
Take a look at the Gourmet Nutrition desserts prepared by Dr. John Berardi and crew...
PPS - Make your own Cheesecake Protein Bars...
Learn more in the discussion forum at TTMembers.com
Go here for Homemade Protein Bar Recipes
PPPS - No more long, slow cardio...
There's a dark side of cardio that too many people have met. Avoid long, slow, boring cardio that gives you overuse injuries, and stick to fast, effective TT For Fat Loss.
Generally, the harder the exercise, the better the results. Plain and simple.
Which leads us to today...
1) Olympic Clean and Press (3x3)
- working on technique - 135
2) front squat (4x5) - 200
3) pullups (1xMax, 25 reps total)
- 12,5,5,3
- too much upper body already this week
4a) narrow stance good morning (3x10) - 55
4b) kb side bends (3x15) - 55
Some intensity was sacrificed for volume later in the workout, but not at the start with the cleans and squats.
Training, not exercise,
It's going to be a high-effort workout, with out of the ordinary rep ranges and tactics to build you a better body.
In fact, it will require effort like no other TT workout ever before. You up for the challenge?
And as an added bonus, I've developed a TT 300 workout that will be your "rite of passage" for this month, to be completed at the end of your 4-week training program.
You are going to love it.
By the way...
I have more goodies coming up for the members site, and because of that, the price for new members is going up at the end of May.
The Basic Level monthly membership will go up to $19.95 per month. Current members will stay locked in at $9.95 - so if you invest in a TT Basic Level Membership before May 31st, you'll save TEN dollars per month.
And I'm making even bigger changes to the Platinum Membership, and that Level will increase to $297 for the year. But if you invest in the Platinum Level Membership before May 31st, you'll pay LESS than half price, only $147. And you'll get to renew next year (and the year after, etc) at only $147 as well.
Click HERE for your Turbulence Training fat loss workouts
So NOW is the time to lock-in your TTMember's rates,
CB
Join the TT Fat Loss Workout Member Site today!
There's nothing like doing a circuit of prisoner squats, decline pushups, reverse lunges, inverted rows, bulgarian split squats, and spiderman pushups at home to build muscle and burn fat.
Heck, you can get your entire workout done in the time it takes to drive to most gyms! Here are 11 reasons why bodyweight training is perfect for busy men and women...
1. There is nothing like bodyweight exercises to boost confidence, motivation, and improve your athleticism.
2. Bodyweight workouts can be done anywhere - no equipment needed.
3. Improves your strength and gives you bragging rights for chin-up and push-up challenges.
4. Bodyweight exercises increase strength, endurance and flexibility in your entire body.
5. Bodyweight strength training and interval training help burn fat fast.
6. Helps improve strength in the back of the body - an area totally neglected in most weight programs.
7. A full body workout in 30 minutes or less. It all depends on how fast you want to move through the workout.
8. You can enjoy the summer, training outside, not in a stuffy gym.
9. It's great if you are in jail, stuck at the office, or at the in-laws without a gym.
10. As one client said, "This allows a change from the free weight workout and also can be used as a convenience for those traveling or maybe have not purchased a set of weights or machine for home to get an excellent workout."
11. And as another client said, "I think a bodyweight workout would be a great idea especially for when people travel. I don't know about most folks but I just don't have the time or desire to try to find a gym while I'm vacation or traveling for business."
"I use bands and bodyweight exercises in my hotel room. Since most hotels seem to have a treadmill, I use that for cardio or interval workouts. So, a bodyweight program would be totally portable and leave no room for excuses."
Here's another quickie bodyweight circuit that will burn calories, again, in the comfort of your own home.
Y-Squat (15 reps)
Close-grip Pushup (12 reps)
Prisoner Forward Lunge (8 reps per side)
Mountain Climber (12 reps per side)
Jumping Jacks (60 reps)
Whew! Go through that 3 times, resting 1 minute between circuits.
Bodyweight workouts eliminate excuses,
CB
P.S. Say goodbye to flabby arm syndrome...
...with these upper body bodyweight exercises.
One of my favorite female clients has the best arms in the gym of all the ladies, even those 20 years younger than her, and she can crank out almost 20 decline pushups, 13 regular pushups, and 10 spiderman pushups.
Click here to get started burning fat with bodyweight exercises today.
Back and obliques are a little sore from yesterday's high rep db rows, but that won't interefere with today's bench.
I'm also finishing up the may workout and its amazing. Totally freaking amazing.
Allright, after a walk to the subway in amazing weather, I slipped up to the gym at www.dccentres.ca for this workout...
I did Jay Ferruggia's "hulk hogan" warmup, which was great, but I kept laughing while I did it...
Some light snatches
1a) 3-board medium grip bench (3x5) - 300
1b) Y's (3x8)
2a) 225 for reps (3 sets) - 9,4,3
2b) Trap bar deadlift (3x10)
3a) 1-arm standing KB shoulder press (3x8) - 55
3b) bb curls (2x8) - 90
Lift with intensity,
CB
The headlines of the fat loss and nutrition magazines in the checkout line at groceries stores would be so funny, if they weren't so sad.
"Lose 8lbs in 4 days with this new miracle fat burning food"
"Get slim with this Hollywood diet secret"
And so on.
I spent one summer working in the processing department of a bank. And each week I'd hear the women there talking about the latest fat burning tip, such as this classic, "Squeeze lemon juice in your water - it burns fat".
But you know how this story ends. No one lost a pound the entire 12 weeks I was there.
And it really makes me sad that this info is out there giving false hope to people. Because between the excitement of each new "miracle cure", you could see the look of despair in their eyes each week that their weight didn't change.
Then Friday would come and someone would bring in donuts. Needless to say, no amount of lemon juice could burn one of those off...anyways, here are two more myths that irritate me to no end...
Myth 1: Drinking ice cold water will help you lose fat.
You'll also find this one all over the Internet.
This myth often comes along with some calculations showing that by drinking 8 glasses of ice-cold water you can burn 70 calories per day. I don't believe that actually holds true in real life.
Regardless, drinking cold water is not going to burn any more fat off your body than drinking room temperature water.
Don't get me wrong, I strongly believe you should drink at least 12 glasses of water per day, but the temperature of your water won't have any effect on your overall fat loss success.
First of all, you're not drinking ice cold water. If it were ice cold, it would be ice. So you can knock a few calories off the estimation right there.
Second, what about warm beverages? Do they slow your metabolism down?
Seriously, anyone that is counting on ice-cold water to burn fat is not going to get any results from this "no effort" fat loss method. Sorry. Not going to work.
Myth 2: Negative Calorie Foods Cause You to Lose Weight
According to the "experts", a negative calorie food requires more energy to digest than it provides you when you eat it. And included in the negative calorie food list are apples and bananas.
So by this logic, I would actually starve to death if I had nothing to eat but apples (because I would have a net energy loss from eating a so-called "negative calorie" food).
Hopefully that tells you all you need to know about the potential for any food to be a "negative calorie food".
It's a shame that people are out there promoting this stuff, and it's even worse that so many people fall for it.
Instead, let the common sense fat loss principles apply. It's going to take consistent effort, working hard at your workouts and with your nutrition to get the results you want.
Sincerely,
Craig Ballantyne
Author, Turbulence Training for Fat Loss
P.S. Who else wants REAL fat loss nutrition advice from one of America's leading nutrition experts?
The Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D., is ready for you.
Here are just some of the things you'll learn from Dr. Mohr...
1) How to calculate your calorie needs (p. 6)
2) Calorie recommendations for obese individuals (p.7)
3) The 23 types of sugar (many hidden!) to avoid (p. 9)
4) The 20 whole-grain sources to fuel your fat loss program (p9)
5) Over 60 fruits and vegetables that should be added to your diet (p. 10)
6) The 16 protein sources you should select most often (p. 13)
7) Shocking trans-fat content of 18 common foods - find out which food is the deadliest in terms of fat content (p. 16)
8 ) The 9 Fat Sources you should select most often (p. 17)
9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)
10) The TT Nutrition Plan for Men (p. 19)
11) The TT Nutrition Plan for Women (p. 23)
12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)
Get the Truth About Nutrition For Fat Loss
"I have to admit I was a little skeptical that I could lose 1 lb of fat/week, since my losses have slowed over the past few months. But, here are my results after 4 weeks of the original plan. I'm moving on to 2K3 tomorrow."
TT4FL - Start TT4FL - End Phase 1
Jan 3 Jan 30
BF% 19.19 17.60
BF 39.34 35.38
LBM 165.66 165.62
WEIGHT 205.00 201.00
Blair Stotesbury
So all I did, because I want to save myself for mondays bench press workout was this...
Warmup
- prisoner squat
- pushup
Then 3 sets of rdl's
Then 3 sets of dumbbell rows for 35,25, and 10 reps, respectively.
Why did I do this? Because what else could I do in the gym with only 55lbs dumbbells.
The problem with this workout was my grip strength gave out.
Anyways, that was it.
Back to toronot tonight,
CB
Time to stop messing around. We're a little over a month to the first long weekend of the summer. And we have two options.
i) Same outfit as last year. Long sleeve shirts all summer, shorts past our knees, no bathing suits, and long sleeve outfits to every wedding we attend this summer.
ii) Shirts off, sleeveless dresses, hands in the air, rockin' summer good times!
I hope you'll choose the latter, and say goodbye to the former.
On that note, you should be on your way out to the grocery store to shop and prepare for your meals for the next 7 days, and planning your next 7 days of fitness according to these guidelines.
Monday
Turbulence Training workout, of course. Switch things up today. Where it calls for a barbell exercise, switch to dumbbells (i.e. do a dumbbell chest press instead of a bench press). Or if you are having trouble with your lunges, switch to split squats. And if you are hitting the bodyweight workouts, substitute in a harder pushup into your workout.
"I've found the various Turbulence Training programs to be tremendous. The supersets allow one to get a lot of work done in a short period of time, which greatly reduces the time commitment necessary to see real progress, while the non-competing nature of the supersets enables steady strength increases. For people who want a real workout, without spending hours in the gym, the Turbulence Training programs are, to me, the best way to go."
Mike Adams,
Tuesday
Get 30 minutes of enjoyable exercise. It could be traditional cardio, running errands, housework, manual labor, or your favorite sport. Just make sure to be active everyday.
Finish your activity with some sort of relaxation techniques. It could be deep breathing, some easy yoga postures, or some visualization methods. Whatever you do, give yourself a few extra minutes to relax and remove the stress of your workday.
Wednesday
Turbulence Training workout. Sandwich your workout between two high-protein snacks to give your muscles the nutrients they need to recover and re-build.
Thursday
30 minutes of activity. Review your vegetable intake. You should be getting at least 5 servings per day, but try to get up to 8 or even 10 servings per day. Focus on leafy, green vegetables - broccoli, spinach, asparagus, green beans, green peppers, etc.
Friday
TT Workout. Summer is just under 2 months away (officially). But we've had some nice sunny days where sleeveless outfits have been the norm. Time to show off your arms.
"It amazes me that I'll be 45 with in June with 3 kids and I'm 5'4" weighing 114 lbs now (lean). Thanks again for an amazing result! I love it!!!"
Annabelle Logan (uses Turbulence Training)
Saturday
30 minutes of activity. Connect with your social support group. And call another friend and invite them to get commited to losing fat and improving their health. Help them out and compare solutions to the obstacles that prevent you from eating properly or exercising.
Sunday
30 minutes of activity followed by your weekly plan, shop, and prepare routine.
Review your nutrition and make sure that you are keeping all sources of trans-fats out of your diet. Get rid of all the snack foods that contain trans-fats and other ingredients that you can't pronounce. Focus on fresh produce, and minimize the pre-packaged foods on your list.
Summer's coming, time to put the finishing touches on your physique,
CB
P.S. What if you are too busy to workout?
You can avoid the gym altogether with the bodyweight workouts, and you can even take your workouts outside.
"I have been pretty religiously following the 6 month bodyweight program and have really enjoyed it. In phase 4 now, and I have been able to maintain my weight (an issue for me) and even gain a little strength with only 3 30min workouts a week - which is great because I used to work out 4 or 5 days a week for 1.5 hours. With 3 kids under 5 - I need the time! Thank you - Thank you!"
Steve Nykerk
Click here to get started building your summer body with the 6-Month Bodyweight Workout.
Started with squats, pushups, lunges, and moved on to close grip pushups, stickups, stepups and mountain climbers.
It wasn't as hard as yesterday's bodyweight workout, but it was a great workout to be used as a substitute for a boring cardio workout, plus it works your arms, abs and upper body mobility much, much better. Cool, darn right.
More bodyweight info at www.workoutmanuals.com and in my youtube videos - search for craig ballantyne or turbulence training on youtube.com
CB
A new issue of the TT Members No-Cost Newsletter is now online...in it, you'll learn...
a) The 3 Most Common Fat Loss Mistakes Made By Women - From Erik Ledin, Female Transformation Expert
b) How to Avoid Afternoon, Diet-Destroying "Munchie-Attacks"! - From the TTmembers Discussion Forum
...and a bonus, how to make your own roasted nuts at home, avoiding the use of unhealthy vegetable oils that are used to roast most commercially available nuts.
Read the TTMembers Fat Loss Secrets
Look out for the female fat loss hormone interviews coming up in May,
CB
PS - Do you want the fat loss secrets of Cosgrove, Venuto, Ledin, & Cassandra Forsythe?
You'll only find these interviews on TTMembers, where there are two levels of membership...
1) The Basic Level TT Member ($9.95 per month) gets:
- The Workout Of the Month Download
- The Nutrition Guidelines Download
- The Exclusive Fat Loss Interviews
- Access to the Discussion Forums
2) The Platinum Level TT Member ($147 per year) gets:
- 12-Months Access to All of the Above
- Access to ALL of the TT Manuals (value of over $3000)
- Exercise Video Clip Downloads
Become a TTmember today! And let me know if you have any questions...
So Thursday afternoon I hit the hotel gym for a workout, not a regular workout, but some bodyweight and a total-body easy strength training workout. You know, what you can do in a hotel gym. Still, a good workout. Legs were sore, so I didn't do much for them.
Here's how it went down...
1a) Prisoner Squat
1b) Pushups
couple of warmup sets.
Then a set of max pushups: I'm up to 54. That's 4 in 2 weeks, but I'm not really trying.
2a) Lat pulldown machine
2b) Pushups (variety)
3a) DB Curls (heavy)
3b) Y's
4a) DB Incline Hammer Curls (an old favorite)
4b) DB Rear Deltoid Raises
Biceps are sore from the extra attention. Nice quick, 20 minute session.
Click HERE To read Friday Morning's 400 repetition bodyweight hotel room workout
You can do a lot with your bodyweight in a hotel gym or hotel room workout,
CB
Get April's Dumbbell Workout Routine for Mass
The problem with myths is that not only are they wrong and give false hope to millions of people trying to lose weight, but they also waste your time and mental effort.
By now you've probably heard that if you don't do
60-minutes of cardio in your fat burning zone on an empty stomach while Venus is in line with Jupiter, you'll never burn fat. Which of course, is garbage.
I have also seen fat loss myths used as justification for cheating on a diet, watching countless men and women justify their "treats" because they believe they are on some type of magical exercise program or nutrition plan.
I could go on for days about fitness myths, but I cut my list from 30 down to the Top 3 Fat Loss Cardio Workout Myths today. I'll save the others for future newsletters.
Myth #1: You have to do cardio first thing in the morning on an empty stomach.
Relax. You don't have to hop on the treadmill at 4:30am every
morning. Let's allow common sense to dictate when and how you exercise.
If you want to work out first thing in the morning, and I know that is the best time for many TT readers, by all means, go ahead and do it. There's nothing magical about this time - although it is often the only time many of day many people have to themselves.
We need to think "outside of the hour" of exercise and realize that calorie burning and fat burning goes on for 24-hours. Forget about the theories and look at the big picture.
It doesn't matter when you exercise - as long as you exercise
intensely and consistently. Focus on relatively high-intensity
workouts to increase your metabolism for as many hours after
exercise as possible. That is best done with interval training and resistance training.
Myth #2: You have to do your cardio in your "fat burning zone".
Again, nonsense.
While you might burn a larger proportion of total calories as fat when you exercise in your fat burning zone, you burn fewer calories overall by exercising at such a low intensity.
When you increase your workout intensity and get out of your
so-called "fat burning zone", you burn more total calories, and as a result, more fat.
In addition, the "fat burning zone" training doesn't put
"turbulence" on your muscles...so you don't burn many calories in the post-exercise time period. But with interval training, you burn a significant amount of calories for hours after training, and that leads to more fat loss.
I've worked with hundreds of people that have avoided the fat
burning zone while still managing to lose dozens of pounds of fat.
The "fat burning zone" is one of the biggest fitness myths of all time.
Myth #3: You have to do cardio for 20 minutes before you burn fat.
When I hear this, I picture a fat-burning switch in my body that turns on only after I've been doing "cardio" for 20 minutes. But what if I only exercise for 19 minutes and 59 seconds? Are you telling me that I won't have burned any fat? That's ridiculous.
What if I did it on an empty stomach in the morning and in my target heart rate zone? (read that one sarcastically!)
I'll say it one last time. We need to be more concerned with our 24-hour metabolism, not how much fat or even how many calories are burned during the workout.
I guarantee you that Turbulence Training will successfully
guide you to the fat loss you deserve and desire.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
P.S. Here's the truth on fat loss from TT users...
"I Coach busy women with no time to look in the mirror, let alone adopt a whole foods lifestyle or exercise yet already! And yet, your Turbulence strategies show almost everyone that everyone has all of the time they'll ever need to include exercise as a fun, performance-promotion essential to their lives. This program is amazing and plenty challenging because it is simple. Clear but lets no one off the hook. I'm thrilled to say this is a great addition to any woman's arsenal of "what to do" or "what to look forward to."
Ann G. Burgess, President, Pathfinders' Fitness by Design, Arlington , MA
Get 7 Bonuses with Turbulence Training
"I have been in possession of TT for a several weeks now; I
absolutely enjoy the program. I can get in to the gym and rip
though the supersets work up a great sweat and pump my energy levels up before I even get to the cardio portion of my work-out. I I have recommended this program to both beginner and veteran alike. Since starting TT I have dropped almost 2% of body fat and look forward to making my goal of 10% body fat in no time. This program is absolutely one of the best anywhere on the Web."
Alejandro B. Villalobos
Turbulence Training is the BEST fat loss program - try it today!
If you're life has been affected by cancer, and really, who's life hasn't, then I'm sure you'll be interested in helping Alwyn Cosgrove beat cancer (again). Alwyn, as you may know, is one of America's top trainers, and he fought cancer in 2004, 2005, and 2006 and kicked its butt.
Today, he's alive and well, thanks to medical research. Research that would otherwise have been impossible had it not been for donations. So Alwyn put together an 800-page book (available on CD-ROM) featuring dozens of trainers giving motivational and training advice.
It's available for only $24.99 at www.liftstrong.com
Please support the fight against cancer. Alwyn, and all other survivors and cancer fighters thank you from the bottom of their hearts.
Thank you,
Craig
PS - You'll get to enjoy articles from...
Adam Campbell
Dr. Chris Mohr
Dave Tate
Dax Moy
Pavel Tsatsouline
Lori Incledon
Susan Hill
Jason Ferruggia
and many others.
Make a difference right now at www.liftstrong.com
PPS - Alwyn also included...
The messages he wrote while he was fighting cancer. You want inspiration against whatever is getting you down? You have to read his inspirational emails and messages.
Fight cancer today. www.liftstrong.com
1a) overhead squat (3x1) - 145
1b) Y's (3x12)
2a) medium squat (4x5) - 315
2b) pushups (4x15) - various
3a) narrow GM (3x12) - 135
3b) chins (1xMax, 30 total)
18,4,4,3,
To eat well while traveling, I am packing lots of nuts (eating a lot of
pecans these days), apples, organic beef jerkey from the Healthy Butcher in Toronto, and even a few protein bars).
Eating poorly saps my mental energy and makes me feel greasy. So who needs that junk?
Not me,
CB
A lot of guys come to me at this time of the year and want to have 6-pack abs in time for the beach. They are super-focused on losing fat. But they have the wrong focus.
The problem? They have no muscle. So like John Candy in Planes, Trains, and Automobiles, they are going the wrong way.
In fact, I have a rule when it comes to making the decision about whether or not to build muscle or lose fat. Here it is...
Our baseline measure is: 5'8", 160.
If you are 5'8", and less than 160 pounds (and already in low teen bodyfat percentage), than you are wasting your time trying to lose fat to look good for the beach. You'll just end up a smaller version of yourself, with no appreciable gains in muscle definition.
If you are over 160, then you probably have enough muscle mass to pull off a fat loss program allowing you to look good on the beach.
Taller or shorter than 5'8"?
For every inch shorter, you can subtract 5lbs from the standard. So if you are 5'6", you have to be at least 150lbs before you try to lose fat. If you weigh 145, you'll build a better body by building muscle.
For every inch taller than 5'8", add 5lbs to the standard. 6 feet tall? You need to be 180 before you focus on fat loss.
So before you start worrying about how much cardio to do, and how many calories you need to cut out, make sure you are traveling in the right direction first.
Need to gain muscle? You have two options...
a) A Dumbbell Mass Building Program You Can Do At Home
b) The TT Total Mass Package (it'll keep you big & busy for a long, long time)
Not too fat, not too skinny, but just right - that's how Goldilocks likes them,
CB
PS. Avoid being told to "put your shirt back on" this summer...
"As a former university athlete and personal trainer myself, I have seen many programs claim to add size and strength, speed and power. As a Physical Education teacher, I educate students so that they can make informed decisions about their own health, nutrition and physical development. Busy with work, coaching volleyball, basketball and track and my own continuing education, I've been in a bit of a rut lately with my own training. At 6'6", 230 lb (around 10.5-11% bf), I've struggled to add any size to my physique with a job that has me running with kids all day. Craig's Turbulence Training for Mass has really helped structure what free time I have as efficiently as possible allowing me to get the most out of my workouts. I have added noticeable size in just the first four weeks of the program and look forward to the results of the next twelve. The structure of the program allows me push each body part hard while getting adequate rest. TT for Mass has given me that drive in the gym that I've been missing while floating through maintenance workouts the last four years."
Jason McBride
A woman's workout should consist of leg raises, biceps curls with
soup cans, and triceps kickbacks with water bottles.
Can you believe that silliness?
Neither can I, but that is what passes for "professional fitness
advice for women" these days.
I could see this info being accepted in the 1930's (maybe?), but in
the year 2007? Please...
Does anyone really believe that biceps curls with water bottles is
going to prepare women to carry their children to bed, a bag of
heavy groceries in from the car, or swing a sledgehammer during
home reno's?
No way. You need real-world workouts and fat loss advice. Not fluff.
Am I the only one that finds those types of recommendations
disrespectful to the physical capabilities of women? You'd think
that Linda Hamilton's chin-up scene in Terminator 2 would have
turned the tide of female fitness, or perhaps Demi Moore's GI Jane.
I've watched women get fit fast at almost any age with Turbulence
Training. In fact, we've had girls from 18 to 82 years young
kickin' butt with Turbulence Training.
Today, I want to share the story of a classic "supermom", you know
the mom with 3 active kids that has to drive them everywhere, eat
on the run, and still find room for workouts. Her name is Brandy
Kirton, and she'll show you how real women train, eat, and find the
time to do it all with proper planning.
CB: Brandy, tell us about your past exercise and nutrition
experiences. At what point did you find out about Turbulence
Training and what persuaded you to start using it?
BK:
I started working out back on high school. I'm 30 now.
I became a personal trainer for a few years in my early 20's. So I
learned a lot about nutrition and weight training. I have been in
great shape and not so great shape in the last 10 years. I think I
found Turbulence Training just surfing the web and decided to give
it a try. I was desperate to lose weight after my 3rd kid.
CB: And how was this a change from what you had done in the past?
BK:
I was doing 30 minutes of cardio and then lifted for 30 mins
3 to 4 times a week. That was if I actually could make time.
I would not work out if I knew I couldnt get it all in. I would
think, "What's the point of 20 mins?".
CB: What kind of results have you achieved with Turbulence
Training? And is there anything else, besides the results, you
love about the Turbulence Training programs?
BK:
I love how it changes every month so I never get bored. I also love
that I have no excuse about not having time to fit it in.
My results have been great. I am getting toned up and consistently
loosing inches. I also have a lot more energy.
CB: Do you workout at home or in a gym?
BK:
I have to work out at home. No time to get to a gym.
CB: Has Turbulence Training had a positive impact on your lifestyle?
BK:
Turbulence Training has made a huge impact on me. I dont feel like
it takes up my whole day or get bored of the same thing day in and
day out.
I feel strong and love the daily emails. It helps me stay motivated.
I work full time, have three kids 9, 5, and 11 months, and a
husband. My older two kids play every sports so there really
is no extra time.
I have to get up at 5:30 to work out before they wake up but its
worth it. I feel great after I am done and no matter what happens
that day I have already got my work out in which feels great.
*Get your very own copy of Turbulence Training & the Nutrition Guide
here: http://www.turbulencetraining.com/
CB: Do you have any social support? If so, how has this helped
you?
BK:
My mom comes over in the mornings to work out with me. I need that
accountability so that I don't sleep instead. Its hard to get up
but I always feel so much better when I do.
CB: What are your daily obstacles and temptations that you have
to avoid with respect to nutrition and training? And what
strategies do you use?
BK:
With all the practices, games and running around I have to do its
hard not to grab McDonald's with the kids.
I try to either bring food with me or wait until I get home. If I
have to eat out I do try and find grilled chicken or subway.
CB: How do you plan your nutrition?
BK:
I have to go shopping on Sunday to stock up on all my healthy
food. Otherwise I will eat whatever I can find which usually is not
good for me.
CB: Thanks Brandy, keep up the great work.
****
The message is clear. Plan, prepare, commit, and be consistent.
Brandy didn't use any magic pills or potions to succeed, she simply
found a great workout plan, and did what she had to do.
As a supermom, Brandy practically has to create time out of thin
air in order to do her workout, but again, she knows what she has
to do and she does it. She's committed. She has social support. She
knows the correct options for eating on the run.
She has made the effort to plan for the obstacles (lack of time,
workout motivation) that we all come across. And by doing that,
she's cleared a simple path to success.
And she doesn't waste time in the gym with slow, boring cardio
workouts. Instead, she sculpts her body in half the time with the
Turbulence Training workouts.
Get the Best Fat Loss Program & 7 Free Bonuses HERE
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS. Who else wants to lose the baby fat & have her best body since
high-school?
"Thanks, Craig, for the best body I've had since high school (20
years). I have an 11-month old daughter, and long-distance running
didn't decrease my post-partum fat much at all. After 6 weeks I've
gone down one size in jeans (and actually they're too baggy now,
too) and have the lowest bodyfat percentage than I had before the
baby, and during years of marathon training. What appeals so much
to me (besides the tighter body!) is that I can finish my workout
in under 25 minutes, and get back to my family. It's effective and
efficient; remarkably impressive. Thank you!!!!!"
Christine B.
"Hi Craig - First, I LOVE your program. In just under two weeks, I
have already started seeing definition - that has been my goal for
as long as I have been working out (a LONG time)Keep up the GREAT
work, and thanks!"
Susan Siceloff
1) Floor Press (4x2) - 250
2) light snatch (3x3)
3) Bench (225 for reps) - 9, 1 more than last week
4a) front squat (3x8) - 175
4b) snatch BB row (3x10) - 175
5) 135 deadlift - 40,10
Just throwin that last one in there for fun,
CB
I'm off to Chicago this weekend for another seminar...if you haven't watched my Youtube video on the 300, check it out here:
CB Does the 300 Workout in less than 90 Seconds
Q: I need to drop about 30 pounds. I also need to train for my Army fitness test coming up in July which consists of push-ups, sit-ups & a 2 mile run. Obviously, I'll have to do cardio to perform well on the run. Will adding 2-3 runs per week hinder my results on this program? Is there a risk of overtraining?
Answer:
You can do the running on off days, however, start with very low volume. Run twice per week, say Tuesday and Saturday, if you do TT M-W-F.
Start with 1 mile each day. Then try to run the mile faster on Tuesday, and add distance to the mile on Saturday, 1/3 to 1/2 of a mile each week.
Be conservative. Back off if you feel shin splints and make sure you have good shoes. It's not "overtraining" you need to be worried about, it's "overuse injury". That's the dark side of cardio.
Q: I am confused as to how the superset works. If it says 3x8, how do you do that?
Answer:
A typical fat loss superset of 3x8 is done like this:
1A) Exercise #1 - 8 reps
With little or no rest, go immediately to 1B.
1B) Exercise #2 - 8 reps
Rest for 30-60 seconds, as recommended.
Repeat 2 more times for a total of 3 supersets.
That's it.
Please see the sample workout structure on page 35 of Turbulence Training for Fat Loss for more details.
Q: What kind of advice do you give to a client who has seen a cardiologist and has been told to start "slow and easy". I have "strong risk factors" for heart disease. I know you're not a doctor, but do you have you any experience training someone like myself?
Answer:
Thanks for the email. You shouldn't use my program. While I've worked with a couple of guys at about 5'8, 310, the key is I worked with them IN PERSON.
I suggest you do the same. Find someone in your town and get someone to monitor your workouts. Its the ONLY way to go. You should not be exercising without supervision.
But I know you will succeed, so drop me a line when you're down to 275 and let us know how things are going.
Bottom line: You need IN-PERSON, PROFESSIONAL HELP.
Q: My biggest problem while working out is terrible knees. This makes squats and lunges almost impossible. Given this, would the program be of any benefit to me? I currently weight train 5 days a week (no more than two muscle groups) and stationary bike 7 days a week for 45 min.
Answer:
Thanks for your email.
I have designed Turbulence Training for this common problem.
In the introductory workouts, we do most of the lower body exercises on the floor (hip extensions, ball leg curls, etc) to build up the muscles around the knees so that eventually we can move to standing exercises without pain.
Combine that new-found strength with fat loss from proper nutrition, and the standing lower body exercises will be much more comfortable to perform.
Now more importantly, the real question is this:
Are you making gains on your program now? If not, then you need a new program for sure. You are doing 6 hours of cardio per week. Is this helping? Is this making your knees even worse? What is the purpose? Do you really need that much exercise?
These are some hard questions you have to ask yourself about your training program.
I know that intervals are better than slow cardio, so Turbulence Training would require you to make a big change in your current routine.
But if you want more results in less time, and stronger, healthier knees, and less body fat, I think the answer is simple. TT for Fat Loss is perfect for you.
Bottom line: If you aren't improving, you need to change.
Thanks!
(And of course, nutrition, nutrition, nutrition! Dr. Mohr's guidelines are sensible and easy to follow.)
Q: I live in Finland and love everything about working out, eating well, and I'm always looking for learning more. I've been reading quite a lot about TT the last couple of days and stumbled across your TT membership site. What are the details?
Answer
There are two levels of membership:
1) The Basic Level TT Member ($9.95 per month) gets:
- The Workout Of the Month Download
- The Nutrition Guidelines Download
- The Exclusive Fat Loss Interviews
- Access to the Discussion Forums
2) The Platinum Level TT Member ($147 per year) gets:
- 12-Months Access to All of the Above
- Access to ALL of the TT Manuals ever written (value of over $3000)
- Exercise Video Clip Downloads
Let me know if you have any questions!
Find out what the experts reveal to me and no one else,
CB
PS - Can you afford to miss these interviews?
| Stubborn Fat Secrets - Alwyn Cosgrove Explains the Need for Extra Workouts & Recovery for Maximum Fat Loss How can I get rid of stubborn fat? Can I add more workouts? Why did I lose weight when I had a week off? And what is the best interval program? All questions that Alwyn Cosgrove was happy to answer...you'll improve your fat loss program simply by reading this interview. . . . keep reading |
| Nutritional Myths & Landmines - Do's and Don'ts for Healthy, Fat Loss Nutrition with Mike Roussell Everyday a new nutrition myth pops up. It's enough to drive you crazy. What is true and what is false about some of these 'alternative' health nutrition tips? Are these "nutrition experts" really helping us or just trying to sell us something. . . . keep reading |
| Extreme Fat Loss with the Unique Exercise Genius, Nick Nilsson Learn about unique calorie-burning exercises that help you sculpt your body, build muscle, and burn fat. These are advanced, so train within your abilities. . . . keep reading |
| Busting Plateaus: Getting Inside Your Head - The Key to Successful Weight Management Finally, mental help! We all know the basics for fat loss TT-style (strength, intervals, & nutrition), but how do we deal with mental roadblocks? Find out from Kara Gallagher, Ph.D. . . . keep reading |
| TT Nutrition for Fat Loss Guidelines - More from Dr. Chris Mohr... This is the next level of nutrition information for TT users. . . . keep reading |
| The Other Side of Slow Cardio...To use or not to use slow cardio for advanced fat loss Is TT wrong? Is slow cardio the best way to lose fat? Let's hear what fat loss expert Tom Venuto has to say about using slow cardio to get to single-digit body fat... . . . keep reading |
| Legendary Fat Loss Expert Tom Venuto Shows You How to Lose Fat Fast in Your 30's and Beyond... If you think that losing fat gets harder with age, then listen to Tom Venuto's tips. From beginners to advanced bodybuilders, everyone will benefit from his fat loss expertise. Tom lives the fat loss lifestyle. . . . keep reading |
The other Friday I was out for dinner with Jon Benson (Fit Over 40) and Dr. John Berardi - Precision Nutrition. The conversation turned to the extremes that some people believe is necessary in order to lose fat.
But time and time again our discussion turned back to how the basics were the key.
a) Nutrition
b) Social Support - In our online community Discussion Forums
c) Basic Exercises
That is the fat loss plan for success. There are no missing steps. You don't need expensive, questionable appetite suppressants to do the job. You don't need fancy machines. And you don't need to starve yourself.
Monday
TT Workout. Change your interval workout and try Alwyn Cosgrove's new interval method for fat loss - read about it here
Tuesday
TT is all about lifestyle. That's why we have 3 structured workouts and 4 non-structured exercise days. So do something you like today, for 30 minutes of activity.
Just make sure that it doesn't interfere with your recovery from Monday's workout, or tire you out for Wednesdays' workout.
Wednesday
TT workout. Are you remembering to hit a personal best in each workout? What's today's record going to be? How many chinups you can do? An extra 2.5 lbs on dumbbells rows? A set of decline pushups for 20 reps? Whatever it is, make sure it's 1 rep or 1 pound better than last workout!
Thursday
30 minutes of activity. Thursdays are a great day to give yourself some destress activity. A dinner out, a yoga session, meditation, a nap, or a call to a close friend. Treat yourself. Soon it will be another busy weekend...
Friday
TT workout. Before you train, have your body fat tested. Compare your results to 4 weeks ago. For guys, this is a good time to determine whether you need more muscle or to stick with fat loss.
Saturday
Get 30 minutes of exercise from a fun, non-gym workout. As always, check in with that social support group. Get your motivation and encouragement.
Sunday
Plan, shop, and prepare, of course. Get 30 minutes of enjoyable exercise, and don't forget to grab a new vegetable, a new fruit, and at least one new organic product at the grocery store.
An expert should make it simple for you,
CB
P.S. Have dinner with these experts and learn from them...
| Kettlebells for Fat Loss - David Whitley Can Kettlebells be used for fat loss? Can they be used in Turbulence Training type workouts? What are the best kettlebell exercises? . . . keep reading |
| Extreme Fat Loss with the Unique Exercise Genius, Nick Nilsson Learn about unique calorie-burning exercises that help you sculpt your body, build muscle, and burn fat. These are advanced, so train within your abilities. . . . keep reading |
| How to Reduce Stress with Tai Chi Expert, Dan Brown Stress is hard on the mind and body. I know, I put a lot of stress on myself. I used Chi Gong to help alleviate my stress in the summer of '06. In this interview, I talk with my associate, Dan Brown, about other ways to combat stress. . . . keep reading |
| How Often Should You Weigh Yourself - Fat Loss Expert Educated in One of New Jersey's Most Hardcore Gyms Sets CB Straight! What happens when a hardcore, bodybuilding teenager becomes an educated, passionate strength and conditioning coach? You get John Alvino, one of New Jersey's most effective fat loss coaches. Find out what John has discovered through study and experimentation to help you reach your goals. . . . keep reading |
| Busting Plateaus: Getting Inside Your Head - The Key to Successful Weight Management Finally, mental help! We all know the basics for fat loss TT-style (strength, intervals, & nutrition), but how do we deal with mental roadblocks? Find out from Kara Gallagher, Ph.D. . . . keep reading |
| TT Nutrition for Fat Loss Guidelines - More from Dr. Chris Mohr... This is the next level of nutrition information for TT users. . . . keep reading |
| The Other Side of Slow Cardio...To use or not to use slow cardio for advanced fat loss Is TT wrong? Is slow cardio the best way to lose fat? Let's hear what fat loss expert Tom Venuto has to say about using slow cardio to get to single-digit body fat... . . . keep reading |
| Legendary Fat Loss Expert Tom Venuto Shows You How to Lose Fat Fast in Your 30's and Beyond... If you think that losing fat gets harder with age, then listen to Tom Venuto's tips. From beginners to advanced bodybuilders, everyone will benefit from his fat loss expertise. Tom lives the fat loss lifestyle. . . . keep reading |
Here are some of my favorite TT interviews. Grab a Green Tea or a protein-meal and sit down to learn their secrets...
Join TT members today to read all the interviews
Click HERE to watch 300 workout on video
Seriously, i'm never doing the 300 workout again,
CB
One rep per exercise for the 300 workout. Not the full thing.
Still, you get the picture.
We'll get these on Youtube soon as well,
CB
Still, today we had a good effort.
1a) Power clean (3x3) - 165
1b) close-grip Rack lockout (3x5) - 275
2a) trap bar rdl (3x5) - 220
2b) pushup variations (3 sets)
3a) 1-leg assisted squat (3x8)
3b) cable abs (3x10)
3c) bb curls (3x6)
I really don't need to do this much volume but its fun,
CB
Fitness magazines have changed a lot since I first picked up my first issues of Muscle & Fiction or MuscleMag (the Arnold collector's edition!) way back in 1992 or '93.
Slowly, they are getting better info in the magazines...although some still sacrifice quality of info just to put in "new" moves (even though these exercises suck in comparison to the basics).
I currently write for about 4 magazines on a regular basis, and I'm now on the Training Advisory Board for Oxygen magazine. Here's one of the questions I was recently asked for the magazine...
"I've been told to do cardio in the morning on an empty stomach for more fat loss. but one trainer told me I'll lose muscle mass this way. What should I do?"
Answer:
Take a deep breath, and don't worry about it.
The bottom line: Fat loss is all about the BIG picture. What happens over the course of a 24 hour period determines your results, not what happens in a 30 minute exercise session.
Just as bodybuilders know that muscle doesn't grow during a workout, we also need to understand that most fat isn't lost during training, but rather as a result of what goes on for the entire 24 hour period.
If someone wants to get lean, they will achieve most of their results from HARD DIETING, not because they do their cardio in the morning.
And as long as they apply some type of resistance training stimulus to their muscles and eat enough protein over the course of the day, they won't lose muscle - even if they do empty stomach cardio.
I was speaking with Dr. Stuart Phillips about this as well, and he said, "morning cardio a risk for muscle loss? complete bunk!!! Just how much will you lose? Certainly, the longer you go without eating the more time you're in negative energy and protein balance and you will net lose muscle, but it's not like it drops off in pounds. time for a little reality check on this one."
****
So I finished with this note to the editor at Oxygen...
I know its not great copy when an expert says, "it doesn't matter either way", but most of the time, thats the truth!
Anyways, those are the types of boring answers you'll get from me regarding controversial issues like morning cardio on an empty stomach.
Keepin' it real, as the kids say,
CB
PS - Do you want access to un-censored interviews with the top fat loss experts in the business?
Recently, I published an interview on www.TTmembers.com that didn't agree with my point of view on intervals. A reader asked why I would do that...and I said, TT Members is UN-CENSORED. We are giving you ALL of the best fat loss info, and I'm not holding anything back just because it doesn't make me look good!
www.TTmembers.com is all about your fat loss, not my ego!
Take a look at these interviews you'll get for only $9.95 per month...
| Hardgainer Mass Building - Rengegade Strength Coach Explains 5x5 and How much cardio and ab training a hardgainer should do... Is 5x5 the best way to build mass and strength? Is the bench press a good exercise for building your chest? And what's the best way to do cardio if you are building muscle? All of this, and more, from the Regegade Strength Coach, Jason Ferruggia. . . . keep reading |
| Stubborn Fat Secrets - Alwyn Cosgrove Explains the Need for Extra Workouts & Recovery for Maximum Fat Loss How can I get rid of stubborn fat? Can I add more workouts? Why did I lose weight when I had a week off? And what is the best interval program? All questions that Alwyn Cosgrove was happy to answer...you'll improve your fat loss program simply by reading this interview. . . . keep reading |
| What Does Your Community Have to Do with Fat Loss? FitForce Bootcamp Fat Loss Success with Jerry Hill If you think that you can lose fat on your own, you might be right, but it's likely your results will be slower, if at all. Having a supportive community is key. But that doesn't mean sitting around, holding hands, and singing Kumbaya. Heck no, Jerry Hill shows us how you can train hard and harness the power of the community to get even greater gains in fat loss and fitness. . . . keep reading |
| Nutritional Myths & Landmines - Do's and Don'ts for Healthy, Fat Loss Nutrition with Mike Roussell Everyday a new nutrition myth pops up. It's enough to drive you crazy. What is true and what is false about some of these 'alternative' health nutrition tips? Are these "nutrition experts" really helping us or just trying to sell us something. . . . keep reading |
| Kettlebells & Fat Loss - Dirty South Styles - with Kenneth Johnson I met Kenny Johnson in Sept. 2006 at Ryan Lee's bootcamp for the top personal trainers in the world. Kenny has been a fan of Turbulence Training for years, and told me how he was applying the TT princ . . . keep reading |
| Overcoming the Fat Loss Catch-22 with Legendary Coach, Charles Staley His colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him "The Secret Weapon" for his ability to see what other coaches miss. Charles calls himself a geek who struggle . . . keep reading |
| Vegan Fat Loss Expert Mike Mahler Gives Kettlebell Tips to Boost Your Metabolism Kettlebells and vegetarianism aren't often talked about in Turbulence Training, but Mike Mahler is a training expert that lives that lifestyle. Here's Mike's take on kettlebells for fat loss... . . . keep reading |
| Kettlebells for Fat Loss - David Whitley Can Kettlebells be used for fat loss? Can they be used in Turbulence Training type workouts? What are the best kettlebell exercises? . . . keep reading |
| Extreme Fat Loss with the Unique Exercise Genius, Nick Nilsson Learn about unique calorie-burning exercises that help you sculpt your body, build muscle, and burn fat. These are advanced, so train within your abilities. . . . keep reading |
| How to Reduce Stress with Tai Chi Expert, Dan Brown Stress is hard on the mind and body. I know, I put a lot of stress on myself. I used Chi Gong to help alleviate my stress in the summer of '06. In this interview, I talk with my associate, Dan Brown, about other ways to combat stress. . . . keep reading |
| How Often Should You Weigh Yourself - Fat Loss Expert Educated in One of New Jersey's Most Hardcore Gyms Sets CB Straight! What happens when a hardcore, bodybuilding teenager becomes an educated, passionate strength and conditioning coach? You get John Alvino, one of New Jersey's most effective fat loss coaches. Find out what John has discovered through study and experimentation to help you reach your goals. . . . keep reading |
| Busting Plateaus: Getting Inside Your Head - The Key to Successful Weight Management Finally, mental help! We all know the basics for fat loss TT-style (strength, intervals, & nutrition), but how do we deal with mental roadblocks? Find out from Kara Gallagher, Ph.D. . . . keep reading |
| TT Nutrition for Fat Loss Guidelines - More from Dr. Chris Mohr... This is the next level of nutrition information for TT users. . . . keep reading |
| The Other Side of Slow Cardio...To use or not to use slow cardio for advanced fat loss Is TT wrong? Is slow cardio the best way to lose fat? Let's hear what fat loss expert Tom Venuto has to say about using slow cardio to get to single-digit body fat... . . . keep reading |
| Legendary Fat Loss Expert Tom Venuto Shows You How to Lose Fat Fast in Your 30's and Beyond... If you think that losing fat gets harder with age, then listen to Tom Venuto's tips. From beginners to advanced bodybuilders, everyone will benefit from his fat loss expertise. Tom lives the fat loss lifestyle. . . . keep reading |
| Can You Build Muscle & Burn Fat at the Same Time - Dr. Stuart Phillips Explains the Science All across the Internet, men and women are claiming incredible gains in muscle and huge losses in body fat. Can this really be done? Is it healthy? Dr. Stuart Phillips, Ph.D., discusses the science of building muscle and losing fat, high protein diets, slow cardio, intervals, and more! . . . keep reading |
Oooops...gave the wrong link for the Pistol exercise yesterday...if you have not found it, scroll to the bottom of this page to see the Pistol...
Many readers are interested in more information on how to control their cholesterol, triglycerides, and blood sugar.
So let's start with cholesterol first...
Now all these years people have been worried about high cholesterol levels. But in addition to lowering bad cholesterol, a new study shows that high levels of GOOD cholesterol should also be the focus of our efforts.
In fact, your levels of HDL could be the most important determinant of your risk for heart disease.
First, some definitions...
Okay, now onto the latest findings...this recent study published in the American Heart Journal found that patients that had higher HDL levels had a lower risk of heart attacks. More specifically, people with higher HDL (by 10 mg/dL) had an 11% decrease in heart disease risk.
Okay...so what does that mean? Do everything you can to increase your HDL!
First, you need to get your HDL levels checked...so visit your doctor. And always check with your doctor before making big changes to your nutrition and exercise plan...especially if you are overweight, or otherwise at risk for lifestyle diseases.
Second, a good place to start improving your cholesterol levels is to simply lose weight and to start an exercise program (both aerobic exercise and resistance training will improve cholesterol levels).
And when it comes to achieving healthy cholesterol levels, here are many more specific actions that you should take:
- Eat 6 small meals per day rather than 2-3 large meals.
- Eat a handful of almonds per day (make sure they are not roasted in hydrogenated oils!)
- Eat more fiber by eating almonds, fruits, vegetables, oatmeal, and perhaps even supplement with glucomannan - Get a minimum of 35g of fiber per day
- Reduce your intake of saturated fats
- Eliminate all trans fats from your diet
- Build muscle mass. There's some evidence that strength-training exercises that build muscle mass can also improve HDL.
- Do intervals - these might be even more effective than regular cardio for increasing HDL
- Both Green Tea and fish oils might help improve cholesterol levels (by both increasing HDL and lowering LDL), but research is not conclusive.
Helping you get healthy,
CB
P.S. Nutrition is one of the most important factors for health and fat loss.
That's why I had Dr. Chris Mohr put together a Fat Loss Nutrition Guideline for my Fat Loss & Bodyweight manuals.
"At mid-life, pushing 300 pounds, and highly skeptical of quick-fixes, I learned of Turbulence Training at CB Athletics and decided it was a program which made sense. It's about hard work, sensible eating, and getting stronger. I found the efficiency of the program to be appealing. In less than an hour, 3 to 4 times per week, the workouts are manageable on a busy schedule. It produced not only weight loss of close to 60 pounds; my strength increased rather dramatically. I have recommended the program to many men who are seeking an efficient, yet demanding, program for fitness and healthy eating."
Todd Thompson
"I will not forget what you have done for me, my blood pressure is getting better, I am eating better and looking better."
Joe Hallman
PPS - Get the nutrition report for free...
By signing up for TTMembers HERE
"Craig, thanks to the TT Nutrition guidelines, I woke up the next morning and already saw improvement in my whole body! Unbelievable. I can hardly wait to see my physique after 2 weeks of Turbulence Training."
Arthur Capone, Bartender, NYC
Intense stuff.
Pushups - max reps - 1 set - 52 (so lame)
Bodyweight squat.
1-leg Rdl
X-body mountain climbers
Side step
Grasshopper pushup
Side bridge
Spiderman lunge
Then we'll do a 2-hour walk with the dog tonight.
Staying mobile, are you?
Get moving in all directions, not just straight ahead,
C
The workout...
1a) overhead squat (2x2 @ 135)
1b) Y's
2a) medium stance squat (4x5) - 305
2b) psuhups (reg, T, grasshopper)
3) Chins (17,3,4,3,3) - 20s b/n sets, trying to get 30 reps - did only 16 in first set last week
4) Narrow stance good morning (3x12)
The 300 workout is so darn popular,
CB
Ps - remeber, the 300 workout was nbot done everyworkout, just once. I know that was enough for me...
One of my private weight loss clients emailed me this week, "Help! My treadmill broke. What can I do for intervals?"
My answer? Bodyweight to the rescue.
As luck would have it, I just finished up a tough lower-body circuit workout on Friday that will help keep my client's (and your) fat loss going at record pace.
Here's the circuit:
Do each exercise one after the other. After one round you may choose to test yourself and do as many Pistols as you can. I hit a new record of 8 on each side, even on my bum right leg.
What's a Pistol? Click HERE & Scroll down to the last exercise
Then take 1-minute rest and repeat the circuit. Rest one minute after each round, and do up to 5 circuits.You're looking at about 4 minutes per circuit...so your heart rate should be pumping high after 1 or 2 rounds, and your legs should be fatigued after only the 3rd round. 4-5 circuits are only for advanced bodyweight masters.
After 3 rounds of the circuit I followed it up with a killer bodyweight ab routine (in which none of the exercises was done flat on my back), but I'll save that workout for another message.
Bodyweight burns the fat, and gets you conditioned for summer sports far better than traditional bodybuilding workouts,
CB
P.S. Bodyweight + Nutrition = A Beach Body
"Had my first bodyweight work out from your program last night, which I started at phase two, and I was totally caught off guard at the high level of energy and strength that is needed to complete these circuits. Im used to regular "bodybuilding" exercises and I assumed my strength there would compliment me in these circuits, but it turns out I was wrong, for the most part. By the second circuit I was already lowering my reps, as I wasn't strong enough nor did I have the necessary endurance to complete the circuit at the recommended reps. My body felt like it went through a 2 hour workout, when in fact I was done with in about 30 minutes. I particularly enjoy the fact that these can mostly all be done at home."
Brad Wittig
1a) Bodyweight Squat
1b) Stick-up
2a) Stability Ball Leg Curl
2B) Y's
3a) Kneeling Cable Crunch
3b) Cable Lateral Raise
4a) DB Curls
4b) Cable Triceps Extension (very light)
5) Cable Chops
No rest. Just worked through. Nothing too heavy at all.
Squat workout tomorrow,
CB
You don't have to do cardio for weight loss at all. None. Shocking, isn't it? We've been told so many times you have to cardio, aerobics, and cardio in the fat burn zone in order to burn fat.
But the truth? Your diet is far more important than whether you do cardio or not.
The latest research from the University of New South Wales in Sydney, Australia, has shown that an 8-week cardio program (3 sessions per week of 40 minutes per session) did not result in any fat loss! On the other hand, the interval training group in the same study lost several pounds.
Traditional cardio is a waste of time for fat loss. It's inefficient, and possibly ineffective. You are much better focusing on your proper fat loss nutrition and strength and interval workouts.
And you certainly don't have to do extreme amounts of cardio. But some people end up taking their fat loss activities to extremes. Making unhealthy, ineffective, and excessive choices.
For example, one reader emailed me about the 7 hours of cardio she did per week. She wondered why she wasn't losing ANY fat. That is an extreme amount of slow and steady cardio. Something I would never advise for a fat loss program. And she still wanted to do more!
But I told her absolutely not. More on her later...
Another reader wrote in about the pitfalls of her excessively low calorie diet...
"I'm on the weight loss track again. I found I wasn't eating enough calories (1000 kcal/day). Filling up on veggies is good (and I love them), but they don't have the calories. Eating walnuts/almonds helped get me there. Eating 1500+ is where I need to stay to lose weight and keep my energy up. I've dropped about 3 pounds this week."
Inside most people, there is going to be the urge to do more, eat less, or obsess even further about food and exercise when you are trying to reach a fitness or fat loss goal.
But taking eating and working out to the extremes is more often counterproductive, and in the long-run, downright unhealthy.
And the unfortunate thing is that the reader that emailed me about her 7 hours of ineffective aerobic training, was skeptical of the strength and interval workouts, because she didn't think it contained enough cardio.
But really, how much could be enough for this woman? 7 hours wasn't getting her any results. What did she want? 10 hours?
We need to understand that cardio is not the be-all and end-all of fat loss programs. There are many ways to burn fat and calories, not just by spending 60 minutes on an elliptical machine.
All you need are 3 workouts per week of 45 minutes per session. Do 20 minutes of total body strength training followed by 20 minutes of interval training. Then spend the rest of your week staying active through fun activities and focusing on whole, natural foods for your fat loss nutrition. No more extreme cardio!
All that wasted time, what a shame,
CB
PS - I once wasted my time on cardio...
I know first-hand how inefficient cardio can be. Wasted a lot of time on slow cardio back between 95-98. Fortunately, I smartened up in the spring of '98 and began to see the light of intervals.
Click HERE to read my TT discovery story.
PPS - Do you know that Alwyn Cosgrove recommends a type of regular cardio for stubborn fat?
Find out how people struggling with the last few pounds might be able to burn it off.
1) Floor press (3x4) - 235
2) Snatch (3x3)
3a) front squat (3x12) - 155
3b) snatch row (3x12) - 155
4) 225 for reps - 8
5) Deadlifts (135x50) for fun - 35,15
M-W-F this week,
CB
I hope you had a great holiday weekend...I gave you a break on Friday and Sunday from the emails, but let's get back to it. I hope you did your shopping on Saturday, because starting Monday without proper nutrition is no way to follow a fat loss program
Always...be...prepared!
And now on to your fat loss guidelines for this week...
Monday
TT Workout. The goal: get it done and get it done fast. No dilly-dallying around. You've got better things to do. Don't take extra rest between sets and see if you can have your best, most efficient workout ever. Train within your limits, of course. Go back to your regular rest periods on Wednesday.
Tuesday
30 minutes of activity. It's spring. Take the dog for a walk. Go for a bike ride. The days are still getting longer (here in the Northern Hemisphere at least). So take advantage of the sunlight.
Join our discussion about unique off-day exercise ideas here
Wednesday
TT workout. Today's job is to review your warm-up. Are you warming up effectively? Are you preparing your muscles for the specific task at hand or are you just jumping on a piece of cardio to warm up your core temperature (which is irrelevant by the way). Each TT workout contains a proper warm-up, so that you don't get injured and you get more results.
One way to reduce the risk of injury is to lighten the load and increase the duration of the lowering phase for each exercise. This is very good for muscular control in beginners.
Thursday
30 minutes of activity. You know, by taking advantage of the extra off-days you get with the TT workouts (when compared to 5-days per week old-school bodypart training programs), these extra days of miscellaneous activity almost give your fat loss program a Zen-like success.
The ability to choose an enjoyable moderate-intensity activity is much better than stressing out and worrying about your daily intense cardio workout that you "can't miss or you won't lose any fat".
Forget that mentality...it's haunted people for so long...and all they had to show for it were wasted hours in the gym and hours spent worrying if their preferred cardio machine would be available.
But when long slow light activity is done enjoyably on "off" days it will help more than an hour of strict cardio per day. It's much better to make regular physical activity a part of your lifestyle than to look at long, slow activity as hardcore, mandatory training
Friday
Another TT workout. Since its the end of the week, and you might be beat up a little from work and your exercise program, feel free to sub in some bodyweight exercises in place of some lifting exercises. Help restore your body...you don't always have to be breaking it down.
Saturday
Get 30 minutes of exercise from a fun, non-gym workout. As always, check in with that social support group. Get your motivation and encouragement.
If you want me to be your social support, I'd appreciate the opportunity. Your success is my goal.
Join the club at www.TTmembers.com and get the entire TT forum behind you every step of the way towards your new body.
Sunday
Plan, shop, and prepare, of course. Get 30 minutes of enjoyable exercise, and don't forget to grab a new vegetable, a new fruit, and at least one new organic product at the grocery store.
I encourage you to take up the Bally challenge, and eat as well as my dog, Bally. His new food is organic, and even contains blueberries, Green Tea extract, tomatoes, and the number one ingredient is chicken, and there's no filler.
If he can do it, you can do it! Eat as well as possible and you'll have the energy of a 1-year old puppy!
Eat for life,
CB
P.S. Bodyweight training opens up new avenues to burn calories and fat.
"Just wanted to let you know my clients and I think the supersets and circuits in the TT Fat Loss and Bodyweight manuals are awesome. I must say it was somewhat of an experiment for me, as a new trainer, because I've been taught "cardio" for fat loss comes first, then strength training, and vise versa for mass building. Now I've got my clients sweating before any "cardio" begins, and they are truly performing better doing the strength-work first."
Lisa Grivers
"At first I was skeptical about trying Craig's Bodyweight program, but man was I suprised! The workout was a refreshing change from going to the gym (I did it at home in my living room) and the exercises were very challenging, you'd be suprised at the pump you get from doing an entire workout with only your body as resistance."
Brad Pilon
Click here to get started with your TT workout.
PPS - Don't forget...
When you order the 6-month bodyweight manual, you get the TT for Fat Loss workout as a bonus.
Last night, I had a good dinner with Jon Benson (Fit Over 40) and Dr. John Berardi - Precision Nutrition. Today, I did a total body turbulence training workout.
Started with foam rolling for lower body, and even some tennis ball rolling for my teres minor (a muscle of the rotator cuff that i hurt last week throwing a ball to some dogs). The muscle still hurt a little, so i didn't do my regular workout (that is usually done on Fridays - but missed yesterday because of the holidays).
3 sets of about 8-12 for everything, again, working on some weak spots
Warmup
- prisoner bodyweight squats (narrow stance)
- pushups (plus, elevated, decline)
- stability ball leg curl
- Y's
- pushups on ball
- stickups
- machine hamstring curls (have not done these in years)
- neutral grip chins (15 reps first set, 30 total reps)
- stepups
- db curls
- cable abs
- hammer curls
- triceps
All done with minimal rest, and in 30 minutes.
Bodybuilders often get a hard time in the media. Stereotyped as knuckle-scraping Neanderthals with horrible fashion-sense, these guys get no respect.
But when it comes to building a beach body, we can learn a valuable lesson from them.
The lesson...
If you want to get lean and show off a 6-pack on the beach, you're best to gain the muscle first and then lose the fat. Trying to go the other way (i.e. diet down to a 6-pack and then slowly pack on muscle without fat), you're bound to fail.
I've discussed this before, and I strongly encourage muscle-building as the first step on the path to a beach body.
Too many readers email me trying to lose fat, but the big problem is they don't have any muscle. So if they lose fat, they end up smaller versions of their current physique with nothing to show for all that work.
You need to hit the iron and take a break from cardio. Its not going to kill you if you don't do cardio for 4 weeks. Your cholesterol wont' go through the roof. Your arteries won't clog.
So if you want a beach body, take a break from cardio and lay the foundation with some muscle building workouts. If you just need a 4-week at home workout, you're set with the April 2007 TT workout from www.TTmembers.com.
If you need a longer term plan, see below.
Getting you to your goals as fast as possible,
CB
P.S. Don't wait, start building muscle for summer today...
Check out the TT for Mass program today. You'll get over $500 worth of workouts, including the bonus Barlee Leegal follow-up workout to my workout in the November issue of Men's Fitness (and yes, I had to spell that wrong b/c of male fil.tars).
In addition to this new bonus 12-week muscle & mobility building program, TT for Mass comes with:
1) The original 12-week TT Mass building program (a personalized 12-week program from me now costs over $400 - but you get this mass building workout for less than $35)
2) A bonus advanced bodybuilding workout to do after you complete the 12-week TT for Mass workout (I designed this workout for an advanced bodybuilder here in Toronto, and it is valued at $100 - the going rate for a 4-week personal program at the time).
3) The bonus MF follow-up workout - another 4-week mass-building workout (Value: another $24.99).
4) The 8-Week TT for Muscle Program (Value: $24.99_
"Craig Ballantyne's "MF Workout" will help you reach the peak of our genetic potential. Even as a hardgainer whose diet isn't always in order, I still gained five pounds on CB's program in as many weeks. At the same time, I lost two pounds of pure body fat and gained 25 pounds on my bench press! Most workout programs prescribe too many sets and reps and too much training frequency. Though it's usually not intentional, they seem to only net results for guys "on the juice"- steroid users. CB's workout is for the natural athlete, but the results are great enough that people will wonder if you're not doing something shady."
Sean Hyson, Fitness Editor, Men's Fitness
5) The report will also include a free bonus review of the latest research on pre- and post-workout nutrition and protein requirements for maximum muscle growth. In the nutrition section, I simplify all the confusing information that is out there with respect to protein and post-workout needs. The report will save you big $$$ by revealing what supplements are absolutely useless for building muscle, as well as telling you the only worthwhile supplement you don't get enough of from food.
6) Plus, purchasing the TT for Mass program will make you eligible for some big discounts on some of my other programs and memberships.
Altogether, over $500 worth of bodybuilding workouts for just under $35.
Click here to read the newsletter with Alwyn Cosgrove's latest fat loss tips
We've posted TTMembers Issue #4 on the site.
Inside this issue...
1) Alwyn Cosgrove's Stubborn Fat Secrets
2) Exercise Video Clip of the Week for Platinum Members - The Burpee
3) Forum Topic of the Week: TT Saves You Money
4) Workout of the Month: TT for Mass @ Home - Dumbbells Only
5) What's Next on www.TTMembers.com - Body Transformation Experts...
Visit this link to read this week's newsletter:
http://www.ttmembers.com/public/department46.cfm
Sign up for full access to all the fat loss interviews
See you on the forums!
Sincerely,
Craig Ballantyne, CSCS, MS
www.TTmembers.com
P.S. Do you need a source of social support?
The best online source of social support is our discussion forum at
www.ttmembers.com - the camaraderie and encouragement there is
helping keep hundreds of our members on track.
Its like having a training partner, personal trainer, nutritionist,
and close friend all at once, all encouraging you, and more
importantly, making sure you succeed.
Sign up for the fat loss social support group on the Net
"DON'T WASTE YOUR MONEY on any other exercise programmes or
e-books! I have spent a fortune in the last twelve months on
exercise material, only to discover that once you have a TT
Membership Pass, you do not need to look anywhere else."
Danette Nel, South Africa
"Craig, I want to thank you for the continuing education I am
receiving by being a TT member. I get the best workouts of my life
all in a small area of my basement using the Turbulance Training
manuals."
Gary Schenkelburg, Ohio
Listening to my better judgement, I didn't go to the gym to lift today. With my schedule all messed up due to monday and the upcoming holiday weekend, that would have been 3 days in a row. But man, i wanted to deadlift.
I will save it for Saturday, or even next week.
Instead, today I did a smart training session to address personal weak points.
10 minutes foam rolling for lower body
Superset 1
a) Stability ball leg curl
b) Y's
10 reps each. 3 sets
Superset/Triset 2
a) Stick up (15)
b) 1-leg RDL (6 per leg)
c) Cable Ab Crunch - Standing (10)
3 sets each
Superset 3
a) Stepup
b) Pushup (one set PU Plus, one set T PU, and one set decline)
More foam rolling.
Thats it.
Always stay excited to hit the gym, don't burn yourself out,
CB
Tips on Front Squats, Y's, & more
Home Gym Fat Loss Workouts
While I try not to eat at either of these places (for many reasons), I prefer Subway over Quizno's. You see, at Subway, its easy to choose your topics, because you can see them. At Quizno's, its impossible to quickly choose ingredient substitutions because you can never see what they have behind the counter.
Substitutions are essential for making things run smoothly.
Fortunately, with the TT workouts, I have a vast exercise library that we can come up with plenty of free weight exercise substitutions for exercises you can't do. Here are some examples...
Q: I'm subsituting DB step-ups from the Feb 2007 workout with 1 leg RD's - not enought ceiling height to do any form of step-up. Cool? Got a better idea?
Answer:
A better exercise would be split squats, Bulgarian split squats, or reverse lunges. 1-leg squats are also good. Do them with the ball between your back and the wall. You'll see that in the February Workout Videos.
Q: Just wanted to ask what a good substitution exercise for the "Good Morning" exercise might be. I have tried the good morning in the past and I just can't ever get comfortable with it. It is probably just my form, but I am still interested in doing another equally challenging exercise in its place. Thanks!
Answer:
The Stability Ball Leg Curl (2 or 1 leg, depending on your fitness level) is a nice substitution. Other options include: Hamstring curl machine or RDL or 1-leg RDL or back extension on ball.
Q: Craig, I'm currently working in software development but realize that I want to work in the fitness industry. Can you tell me how to make the transition? I don't know where to start!
Answer:
Thank you for your email. I apologize for the delay in getting back to you. I'm happy to help.
I've been involved in this for all of my adult life...starting with training myself at 16, going to University for Kinesiology, and starting to train others at about 21. You don't need a formal science degree, but you need to do an equivalent amount of studying.
You should find a mentor in your area. This applies to any occupation, not just trainers.
A good trainer/mentor whose philosophies you agree with. Learn from them. Decide what certification you need to get. And start working towards that.
A good coach will recognize a good student and won't care that you have a computers background. And a good coach will appreciate having a "clean slate" to work with.
Alwyn Cosgrove is the #1 guy I recommend
If you have additional specific questions, let me know.
Q: I recently was injured (non-training injury) and my doctor told me "no strenuous exercise" for 3 weeks. Help! What can I do?
Answer:
Thanks for your email.
Follow your Doctor's orders - you can't argue with them. Sorry!
Take this time out of the gym to work on your nutrition...try new healthy recipes, develop new healthy habits, and even new foods.
Spend your exercise time trying out relaxation methods to help you deal with stress. Everyone can benefit from less stress.
But whatever you do, make sure it's okay by your Doc.
Get well soon!
Q: Craig how would you change the TT programs as to target them to young teenage girls that want to lose body fat?
Answer:
I would never try to get an average teenage girl to use a structured training program. I couldn't imagine why she would want to do these types of workouts.
She'd probably hate it. A structured workout for a teenage girl? Won't happen.
Why not encourage her to get into dance or sport? You'll have better luck there. Get her involved in something fun. Something social.
And get her eating better. That is the reason for the problem in the first place.
Get her to enjoy how she is moving, eating, and living.
Let us know how it goes,
CB
P.S. When I was a teenager...
I was all about lifting weights to build muscle and get stronger. I used to go to the YMCA up to SIX DAYS per week when I was 17. Learned a few lessons the hard way...
Six days of lifting will irritate your shoulder. Fortunately, I got away without any major damage. I'm still able to lift relatively health. So to be honest, not much has changed. Except that I'm stronger (and smarter!) now...
If you want to gain muscle at home, without hurting yourself, I've put together the perfect 3-day dumbbell muscle building workout.
You'll be done each workout in about 45 minutes. Or less. A few tweaks on the basics, so you'll be loving the variety.
Download the muscle building program here
Not a member yet?
Sign-up for the muscle-building, fat loss TTMembers site here
and now to catch a little of the Roma-Man U game while i answer emails and hit the www.ttmembers.com discussion forum. looks not so good for Man U so far.
CB
www.TTMembers.com - Platinum Members will get a big discount on the DVD package.
Intervals are going mainstream. Since November when the latest "intervals work for fat loss" research study came out, the media has been hyping up intervals non-stop.
And that's good. We're starting to show more people that real world results are achieved without hours of long, slow cardio.
But there are still a lot of questions about the best way to do them...so I cover those today, as well as giving a few other tips along the way...
Q: In general, do you recommend doing the intervals after the weight sessions? Versus splitting them up onto separate days? Do you find that people get better results one way or the other?
Answer:
I recommend doing the intervals after the weights only because that gives you more days out of the gym (on which you should still be active, but you don't necessarily have to go to the gym).
This approach just suits most people's lifestyles better.
But you can alternate between weight days and interval days, if that suits your lifestyle better.
We're trying to collect feedback from a lot of people to figure out if either approach is better...but so far, neither stands out as being superior...both schedules simply work really well.
Let me know which you choose and how it works for you.
Q: One more question about intervals...Does it matter whether they're on a bike, treadmill, or eliptical? I did my Monday intervals on the bike...
Answer:
The interval methods I prefer are, in order of what I think is best...
1) Hill sprints
2) Sprinting outside
3) Treadmill sprints
4) Strongman type exercises/medleys
5) bodyweight and/or kettlebell circuits
6) bike sprints against resistance - not high-RPM spinning
(Note: 1-6 are all very, very effective...not a huge difference in results between those)
Lesser effective methods, in my experience:
1) rope jumping
2) swimming
3) rowing
4) elliptical
That said, I've seen almost all methods work. I just think group A works better. I'm happy to hear from people that can prove me wrong about the 2nd group of exercises.
Of course, some of the methods in the top group require a much more extensive warmup (ie. you have to do much more warmup for any type of sprinting compared to doing intervals on the bike).
Personally, I really like the bike. Convenient. Effective.
Q: Is there a best length of time to do an interval? Should they all be 30 seconds long?
Answer:
That's a great question.
And we just haven't found the answer. I talk about this with Alwyn Cosgrove all the time. He and I both like 30-second intervals.
By the way, in my most recent interview with Alwyn, he described a new "stubborn fat loss" protocol that he is trying out.
TIP
Here's a tip from a TT member...
Hey I thought I would let you know about a sweet "tool" that your turbulence training crowd might find useful. Its called the GYMBOSS and its an interal timer that can count down 2 different intervals (work and rest), and has the option to vibrate so you can switch exercises while wearing the ipod. Its pretty cool, thought you may like to hear about it. www.gymboss.com
P.S. its only 20 bucks!
Q: So Craig, the entire TT routine is "just" 3 weight sessions and 3 interval sessions per week? With 4 days out of the gym (other activity)? That's it?
Answer:
Yes, that's it. That's the program.
Turbulence Training is a fat loss program that suits your lifestyle.
Remember my audience is time-starved men and women, typical Men's Health and Women's Health readers that have to get maximum results in minimum time. Three sessions of 45 minutes per week. That's it. Before the kids get up, or after they go to bed. Or at lunch.
Works pretty well with our regular folks.
One thing we need to understand is how incredibly efficient resistance training and interval training can be.
Intense exercise, when appropriate, is the best way to go,
CB
PS - Here are all the questions I asked Alwyn...
CB: How much training is too much training when on a fat loss
program?
CB: Have you had clients lose a surprising amount of fat when they either a) Increased their calorie intake; or b) took a week off from hard training? If so, how do we explain these results? How can people lose fat while exercising less and eating more?
CB: What's this stubborn fat protocol I've heard you've been using? How many people have you used it with and what are their results? Who should be using this?
Read Cosgrove's fat loss answers here
CB: You recently wrote an article about how you believe that aerobic training doesn't work for fat loss, but you couldn't prove it. Any updates on that?
CB: And are there any other things you can't prove but believe strongly based on experience?
CB: You have some great bodyweight exercises in your DVD and programs. Can you leave us with a fun little bodyweight circuit? Maybe 5-6 exercises?
Click HERE to become a TT Member & read Alwyn's Fat Loss Secrets
But I "know" my body and know what is too much and when to back off.
Plus, the weight will be light since this is the first week of a new training phase,
1a) OH squat (3x2)
1b) y's (3x12)
2) Medium stance squat (1x8)
Shoulder hurt trying to support the heavy wt, so could only do 1 set.
3a) pushups (T, plus, elvd, decl) x 10
3b) Good morning (3x12)
The pushups are to help shoulder blade mobility. I also need more work on my miod and low traps, so the Y's have been added in the first superset.
I'll share a form tip about the Y's on www.ttmembers.com later today.
4a) chins (1xMax, 30 total reps with 20 second b/n sets) - 16, 4, 5, 3,2
That is all,
CB
It works out well though, becuase my shoulder was a little tender from throwing a ball to some dogs. My dog doesn't usually chase stuff, so this isn't a regular event.
The shoulder is much better today.
1) Light snatch (3x1)
2) Floor press (2x6) - 225
3a) front squat (3x12)
3b) snatch grip bb row (3x8)
4a) triceps (3x10)
4b) bb curls (3x8)
One of the problems with front squats is properly holding the bar.
Most people find things too uncomfortable...but I realized something about the right technique today - I'll do a little piece up for www.ttmembers.com about this soon.
Also stretched quads and psoas
Will lift again Thursday,
CB
I'm involved with two incredible teleseminars that both start tonight. And I seriously urge you to choose one and listen in...it will help you shed fat, get fit, and feel (and look?) 10 years younger.
The best part?
Neither of these programs cost a thing to gain admission to listen in...
So first up, the Female Fat Loss teleseminar series. My interview is scheduled for April 26th, but tonight, you can listen to "Trainer to the stars", Valerie Waters, as she discusses how her clients (all of them busy Hollywood actresses and moms) stay in movie-star shape.
The calls are free - Sign-up here
This Women's-Only Teleseminar Series features...
Listen to 10 Experts Share Their Female Fitness Secrets
*****
And now here's the second teleseminar series, called the "Fountain of Youth" summit. The organizer is Kevin Gianni, and here are the details about what you'll learn by listening in (again, at NO charge for admission).
CB: Kevin, tell us about the Fountain of Youth seminar. What are you trying to accomplish with the speakers?
KG:
The Fountain of Youth World Summit is a step into the new paradigm of health and wellness. That's a little vague, so let me explain.
Many, many people have been struggling to reach their ultimate health goals...but they can't sleep, they can't lose weight, they are always craving carbohydrates, they can't focus, etc. They've tried much of the conventional wisdom and it just doesn't seem to deliver all the results that they want.
What I've set out to do is to introduce some of the new (or ancient) technologies and practices that can give anyone the extra edge or push that could spring them into the shape and lifestyle they've always wanted.
This is a step by step introduction to some awesome techniques that I've used with my clients to break them through slumps, get them motivated and help them reach their goals.
CB: Who are some of your speakers? For example, tell us more about David Wolfe.
KG:
These speakers are people who have been in the trenches for years, working with clients and speaking around the world about their expertise. They're the ones who are the experts.
I've gathered an eclectic group... it could be referred as the "Dirty Dozen" of the health and wellness world.
Some of the headliners are heavy hitters in their respective arenas...
Bob Doyle is a superhero in the wealth and abundance field. You might have seen him in "The Secret." He's going to speak about how you can attract the health and body you've always wanted.
Sleep doctor, Dr. Michael Breus just told me he is in Chicago filming a segment for Oprah slated for release in April. He'll be giving his unique 5 step process to restful sleep.
David Wolfe has given over 150 talks about nutrition for the last 10 years! His approach to eating well is logical, fun and creative. David has agreed to give some information about boosting the immune system for maximum energy that he rarely speaks about at his events.
Dr. Carol Look had a PhD in Psychology when she was turned on to an incredible self-acupressure technique that when used could eliminate blocks and negative emotions, sometimes in minutes, not years like she was used to.
Imagine what that can do for you and your life. It's changed mine!
And there are 8 others and 6 bonus speakers! I've really made it a point to overdeliver.
CB: What does this cost? What will the benefit be to people that simply want to lose fat and look better (and feel better)?
KG:
It's NO COST to listen in to the calls and get everything you need from the program.
Since this collection of experts has never been put together before, I wanted to give everyone an introduction to their ideas and thoughts--that will definitely be in the mainstream sooner than later--at no up front charge.
This program will benefit you if you've ever reached a point in your fitness and health when you felt stagnant or hit a plateau.
Many of these ideas and techniques will give you more tools to put into your health and fitness toolbox that will help get you out of your ruts easily and propel you to greater achievements whenever you need to use them.
CB: Thanks Kevin, I look forward to learning more to help my clients.
I strongly urge everyone else to listen in as well!
Get your Fountain of Youth phone call info here
This is far more important to your life than any TV show, so listen in,
CB
PS - Don't miss how Jen Garner and Jessica Biel...
...stay in shape. You'll learn from their trainer, Valerie Waters, as she outlines their workouts and nutrition.
Listen to Valerie's female fitness call here
If it works for their 15-hour per day shooting schedule, it can work for you!
PPS - If you miss the Fountain of Youth call...
...I think Kevin will be announcing that they will be available to listen to again on a secret site. But only for a limited time...sign-up for info on all the calls.
Listen to the Fountain of Youth here
Last summer I trained "Alias" star Rachel Nichols when she was filming a movie in Toronto. She was referred to me by her superstar trainer from LA, Valerie Waters.
If you've ever wondered what Jennifer Garner and Jessica Biel do to sculpt their bodies, then tune into a no-cost teleseminar series starting tonight, where Valerie Waters - trainer to the stars - will share the workout strategies she has used with actresses who spend 12 hours per day on set.
In addition to the call with Valerie, you can tune in every week - again, at no cost - to hear another female fitness expert gives tips on motivation, fat loss, and nutrition.
The calls are free - Sign-up here
During the calls you will learn common exercise myths and how to overcome them, what nutrition plan is best suited for women who want to achieve their fat loss goals, and how to workout and stick to your exercise plan when traveling on business or pleasure.
With the expertise of dietician Dr. Chris Mohr, you will learn nutrition tips that might surprise you. He will tell you the difference between low fat and low carbohydrate diets and which one should be used for fat loss, strength gain weight maintenance and how to pick out nutritious foods at the grocery store for easily prepared healthy meals.
This Women's-Only Teleseminar Series features...
10 Different Experts Share Their Female Fitness Secrets
Count me in,
CB
P.S. Sign up for the calls and...
You'll get to hear me, Craig Ballantyne, grilled on ways to train at home with little equipment, while still reaching your bodysculpting goals. You'll love the new tips and tricks I have to share. (I think my call is scheduled for Thursday, April 26th).
PPS - You won't want to miss...
...me saying the word "workout" with my funny Canadian accent. It's classic.
But seriously, sign-up, at no-cost, and you'll be alerted each week for the live call where some of the world's best female fitness experts will be interviewed and your most popular fat loss questions will be answered.
Whenever a client buys a manual, I introduce them to the 3 biggest factors in fat loss.
So let's count 'em down...
The 3rd most important factor for fat loss is exercise.
And the more customized & intense your program is for you, the better your results will be. When you combine a great workout program with proper nutrition and accountability, you can make incredible changes...you can even feel like you are reversing the aging process - thanks to the increase in fat burning hormones from intervals & strength training.
The second most important factor is nutrition.
That's right, what you eat is more important than how you exercise.
It's always tough for me to admit this, but its true. No matter how great a TT workout can be, it's no match for eating a large pizza or scarfing down a huge piece of chocolate cake. Nutrition will always have the final word on your fat loss success.
So make sure you know how many calories you are eating and have an expert check to make sure that you aren't eating something that you think is healthy, but in reality is actually an obstacle to your success.
And finally, the winner for most important factor in a fat loss program is...
Social support!
A study from Stanford University showed that social support is the #1 factor for success in female fitness programs.
I'd bet that its also important in male fitness programs - no matter how much guys would be unwilling to admit it.
And this should come as no surprise...just look at the popularity of Internet message boards dedicated to fitness and fat loss.
We'd love to see you on the TT Message boards here
And while the social support can come from your spouse, family members, friends, or co-workers, the Stanford study showed that individuals have a greater chance of sticking to an exercise program when they have to be accountable to an authority figure - such as a doctor, lifestyle coach, or trainer.
Breaking news...late last year, a new study showed that people have more success when they exercise with someone else that is also losing weight. So find someone with the same goals and dedication as you, and you'll increase your odds for success.
Regardless, don't feel that you need to do this on your own. Get some social support and watch your success rate soar.
(I also encourage everyone to do a lifestyle review with his or her physician, especially if you are over 30 years of age and previously sedentary. Better safe than sorry. And it's also great to get your doctor into your social support group.).
Good communication and professional instruction will significantly increase your chances of success,
CB
P.S. TT can save you some cash...
Check out this TTMembers message thread we have going about how to save money on your grocery shopping and fitness purchases. If you have some tips, or need some help bargain hunting, check it out.
PPS - Here's some member feedback...
"Hi Craig, I'm 55 years old and have been on TT for over a year now. I'm in the best shape of my life, have 15% body fat, can run easily 10+ mph on the treadmill, am stronger than ever, and I feel and look great (if I do say so myself). TT is simply AMAZING! So whoever thinks they are "too old"...forget about it.....never too old. If you have the commitment and desire, you can do it. And frankly, I don't accept the 'no time' excuse...there is a simple solution to the 'no time' reason...prioritize your daily activities and start thinking about your health FIRST...you are of no use to anyone when you're 'disable'. Enjoy life!"
Al Aiello, TT
PPPS - I just interviewed Alwyn Cosgrove and here are some of the questions I asked the fat loss master...
CB: How much training is too much training when on a fat loss program?
CB: What's this stubborn fat protocol I've heard you've been using? How many people have you used it with and what are their results? Who should be using this?
CB: You have some great bodyweight exercises in your DVD and programs. Can you leave us with a fun little bodyweight circuit? Maybe 5-6 exercises?
Members can read Alwyn's answers here
New members click HERE to sign-up & read Alwyn's Fat Loss Secrets
We should all be fed a steady diet of the honest truth. Here's a cold, hard fact from Jon Herring...
"If you have a metabolic system that requires a stricter diet and more activity to maintain a healthy weight, accept that fact and do what it takes to achieve your goal."
That's not politically correct, but it's good advice that I hope someone puts to use.
Not everyone can have the metabolism of a 17-year old boy. We must make the necessary adjustments and deal with it.
Let's go through the next 7-days to figure out how we can make the best with what we've been given...
Monday
TT Workout - If your not on one of the TT programs that changes all the time, make sure you adjust your workouts every 4 weeks. That way you'll continue to get results, and you won't hit a dreaded plateau.
Tuesday
30 minutes of activity. Afterwards, check out this site that I recommend for personal development, including health tips from Jon Herring: Early to Rise - it gives you health, wealth, and motivation.
Wednesday
TT Workout. Make sure that you are continuing to follow the warm-up rules. Never skip your TT warm-up...even if you pressed for time. Do the warm-up, and cut back on the number of sets in the workout if you must. But don't skip your warm-up, or your workout. A little is better than nothing.
Thursday
30 minutes of activity. Take some time to evaluate your fitness levels now with those of last month. It's important to keep track of your progress.
Friday
TT Workout. When you train your upper body, don't neglect the muscles of your upper back, especially if you are doing a lot of chest pressing. Pairing a press with a row is a great non-competing superset.
Saturday
30 minutes activity. And check in with a member of your social support group. After that, commit to helping someone else you know achieve fat loss success. Send them to www.TTmembers.com for even MORE social support.
Become part of their social support network. With your experience, you will be able to help them achieve success faster, and avoid common stumbling blocks.
Sunday
30 minutes of activity. Plan, shop, prepare. Maybe it will even be nice enough to use the grill outside. If so, check out some of Dr. John Berardi's great recipes here.
Consistency is king,
CB
P.S. The countdown to summer abs is on...
