Thursday, May 31, 2007

My 1st 1-arm Pushup

Last night I read "The Naked Warrior" by Pavel Tsatsouline. Got this from my
friend John DuCane at www.dragondoor.com. I'll admit, I'm late to the
kettlebell and Pavel scene. I knew of him for years, but sometimes you just
aren't ready for the info that's available.

Then I met John DuCane, the owner of Dragon Door, back in March, and we've
been at 3 of the same seminars since then, and he's convinced me to try the
Kettlebell I've had sitting around for over a year now, and I've also bought
a few of Pavel's books and a subscription to his newsletter. Again, all
through dragondoor.com

so the Naked Warrior breaks down the 1-arm pushup. And I tried that in
todays workout.

I did a couple sets of 3, using assistnace from the other arm on the way
back up. By then, I felt I had the "skill" down and was ready for the test.
And I successfully did 1 rep on both sides, a real grinder rep for each.

And then I went on to some more kettlebell lifting. Following pavel's
recommendations, i stuck to fewer reps per set. Quality work, not quantity.
Just like Turbulence Training.

craig
www.TTmembers.com - Only 7 hours left to get locked in at low member rates!

Last Chance & Cheap Fat Loss Teleseminars

I just added a new Teleseminar to the TT Members Teleseminar Section for you to listen to and learn from...hear me interview nutrition expert Brad Pilon about...

- How to set up "eating rituals" to lose fat
- How he used a simple diet to win a bodybuilding show
- How to avoid night-time snacking
- How to train for fat loss
- How often you should weigh yourself
- And why he disagrees with CB on an important nutrition topic!

AND later today, TTMmembers will have access to my latest advanced fat loss program called the TT Synergy Fat Loss. It's a combination of powerful lifting, free weights, bodyweight exercises and some new tips and tricks I've picked up in the first 5 months of 2007.

If you're not yet a TTMmember, you need to sign-up before tomorrow when the membership price doubles - yikes!

Sign-up at TTmembers.com today!

5) Need more info on the Membership Levels? See below...

Thanks again helping make TTmembers.com the best fat loss forum on the net,

CB

PS - Give me more info on the Membership Plans!

The Basic Level TT Membership is $9.95 per month (but GOING UP to $19.95 per month at the end of May). You get the forums, workout of the month, teleseminars, and fat loss interviews at this level.

The Platinum Level is $147 per year (12 months access), but going up to $297 at the end of May. It gives you everything that the Basic Members get, but also access to ALL of the Turbulence Training manuals (over $3000 worth of manuals) and the videos.

PPS - Don't forget!

The Membership Prices are DOUBLING on June 1st. Don't miss out on your chance to get "All Access" to year's worth of fat burning workouts, nutrition info, and social support on the forums.

  • The 1-year Platinum Level Membership will go to $297 for 12 months from $147.
  • The monthly Basic Level Membership will go to $19.95 per month from $9.95.

Become a TTMember today!

Wednesday, May 30, 2007

Trained at Home Today

My dog is sick today and had to stay home from school, so i trained at home
with kettlebells again. That saved me time that I could spend walking him
and keeping him entertrained.

1) Kettlebell Snatches - worked up to one set of 20 straight per arm with
53lb KB

2) Kettlebell Clean & Press - 3 sets

3a) Neutral Grip Chinup 3x10
3b) Stability Hamstring curl - 3x15
4a) Seated Row - 3x6-10
4b) Assisted Pistols 3x10

More KB tomorrow, and weights on friday,

craig
www.TTMembers.com - Only 24 hours left to lock in your low rates...

How Much Protein Do I Need

First off, I just want to mention that Platinum Members can now watch ALL of the TT for Fat Loss workouts on video HERE

Thanks!

Craig

And now, the #1 question on protein ever asked in the history of ever...

Q: How many grams of protein can you digest at one time?

Answer:
Ready for a long-winded scientific answer?

Your body will digest and absorb almost all of the protein you eat, no matter how much you eat at once.

The real question people mean to ask, is how much protein can your body use at once.

That number is probably quite small - although I don't know the specifics.

So if someone eats a lot of protein at once, say a large steak or one of those massive protein shakes that contain more than 30g of protein per serving, your body cuts the nitrogen off the amino acid and now has a "carbon skeleton" it can use for energy production.

So back in the day, scientists and nutritionists would use this info to justify their argument that "too much protein" is a waste of money and that it was "wrong" to eat a lot of protein.

BUT...

We now know that protein helps control the appetite...so, its not "wrong", provided it is done for the right reasons.

Ironically, the people that probably need less protein are guys that want to gain muscle. Another long story.

Anyways, bottom line: Stick to 20-30 grams of protein in each of your mini-meals per day. If you can only get 10g at one meal, don't stress, that's fine too.

Just look at the big picture and try to match your daily calorie, protein, fat, and carbohydrate intake with your goals, and try to spread things out in as many "mixed" meals as possible.

As a general recommendation to everyone...
To make it even simpler, just stick to the whole, natural foods approach and everything will work out. Its often that simple, without worrying about grams of this and grams of that.

Its hard to eat too much of anything if you focus on a variety of the right foods.

Let me know if I've confused you even more!


Q: Can you explain the membership levels at TTmembers.com?

Answer:
There are two levels, Basic & Platinum.

As a Basic Level monthly member, you have access to...

  • The Workout of the Month Department
  • The Fat Loss Interviews
  • The Teleseminars
  • The Discussion Forums.

Platinum Members get access to ALL of the above plus...

  • The Turbulence Training Workout Library (All of the TT Manuals)
  • The Turbulence Training Workout Videos
  • The Turbulence Training Exercise Video Clips
  • The NEW Turbulence Training Bonuses (available only till June 7th)
  • The Upcoming TT Webinars (where we will go over exercise form)

And remember, you only have 48 hours to lock in your membership at the current low, low rates,

CB

PS - It's the FINAL COUNTDOWN...

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...

  • The 1-year Platinum Level Membership will go to $297 for 12 months from $147.
  • The monthly Basic Level Membership will go to $19.95 per month from $9.95.

Become a TTMember today!

Here's what our latest member from Down-Under has to say...

"I'm 25 and was seriously overweight at the start of this year. On the 2nd of January I weighed in at 92kg (202lbs). I'm about 5'10"-5-11" and was very unhappy with myself. So I scoured the internet for advice and came upon the Men's Health site which then lead me to Turbulence Training?I've been doing the TT for Fat Loss Workouts and I'm up to the Original TT Workout. Well I now weigh 79.3kg after 5 months of training. I've lost nearly 28lbs. I want to take this opportunity to thank Craig for making your knowledge so accessible and your articles and blogs that not only make us think about our lifestyles, but encourage us to change them for better health."
Kevin Thow, Sydney, Australia

And yes, Turbulence Training works for women as well...

"I just wanted to share what happened in the gym today with you because it made my day! I am currently in week 2, phase 2 of the TT for Female Strength. I was doing my workout in the small gym at work and I had two men come over and tell me that I was intimdating them!! One of them even told me he was going over to the other side to work out because he felt I was showing him up! I also cheated and tried to do a full chinup after my warm up and I managed one. Yippeee! I am on top of the world right now thanks to you." 
Heidi Sinclair

Become a TTMember today!


Tuesday, May 29, 2007

kettlebells

I will be doing the RKC certification in the fall, through

www.dragondoor.com, so I practiced kettlebell snatches.

You have to do 30 snatches per arm with a 53 pound kettlebell as one of the
requirements to pass the course. I did 15 per arm today. I'm going to work
myself up to 50 just to be sure i pass the test. That's the plan.

Also did some kb swings, squats, and overhead presses. 15 minutes or so. and
some foam roller work and upper back/shoulder mobility stuff.

CB
www.TTmembers.com - Only 36 hours left to lockin your low rates!

PLUS...

You're saving 10-15% right now...the membership is currently charged in
Canadian Dollars, not US dollars.

How to Burn Fat Q'n'A

Hi FirstNameTest, 

Q: I just found your site today. I hope you can help me. I'm ready to give up. I feel like i've tried everything, but i just can't lose these pounds. is there anything yu can do?

Answer
:
Thanks for your email.

Listen, I want you to hang on, and to hold on for another day. For everyone else out there that is reading this and struggling, I want you to write down 3 obstacles in your life and 2 solutions for each of the obstacles.

Writing down your goals and solutions to your problems will give you a better chance of success.

You should know also that you are only a few small changes away from seeing improvements. Here's what you need to do...

1st, I want you to start measuring everything. If you can't have your body fat measured, then at least use a tape measure to record your waist, hip, thigh, and upper arm measurements. Track those each week.

2nd, start using a sensible, easy to follow, real-world results nutrition program, like Dr. Mohr's guidelines. He shows you how to eat whole, natural foods for fat loss. (And stay tuned to www.TurbulenceTraining.com for Mike Roussell's recipe book - coming June 4th.)

3rd, focus on consistency. Aim to do a little better each day. If you messed up yesterday, don't worry about it. Only Michael J. Fox has the power to go back in time. You don't. So focus on what you can do today with your diet and exercise routine to get you closer to your goal.

Aim for 3 hard workouts per week. Strive for 90% nutrition compliance (38 great meals out of 42 meals per week). Live for extra fun, stress-relieving, quality-time low-intensity exercise on off-days.

Consistently work to better your lifestyle.

4th, use a structured workout program. Don't make things up as you go along. Whether it is the advanced fat loss workout of the month from www.TTMembers.com, or the progressively more difficult Turbulence Training Workout Program, use a professionally designed program to get you results faster and more effectively. 

This will work for now,

CB

PS - Only 48 Hours Left...

...to join TTMembers at the low, low monthly and yearly rates. As a member, you'll be able to read:

How 38-year old fitness expert Tom Venuto has adjusted his nutrition and training with age to retain his single-digit body fat all year round - naturally!

The Precision Nutrition Fat Loss Program
Craig Ballantyne, CSCS, MS
An interview with Carter Schoffer, the head trainer of John Berardi's Precision Nutrition team, Carter shares with us his knowledge on training, and how to be effective with your workouts. He also takes time to share with us how he likes to formulate his routines. . . . keep reading
6 Fat Burning Hormones & How They Influence Your Weight Loss
Craig Ballantyne, CSCS, MS
Are you an ovarian body type? Do you have the classic men's belly? How can you control your hormones to lose weight? All of this and more... . . . keep reading
Fat Loss Teleseminar #1
Craig Ballantyne, CSCS, MS
The first TT Member's teleseminar featuring Craig Ballantyne explaining Turbulence Training for Fat Loss, how to do interval training and how to use Turbulence Training for bootcamps. . . . keep reading

Become a TTmember today!

Don't miss out or you'll be kicking yourself later...remember, the membership investment doubles on June 1st!

PPS - Can you afford to miss these interviews? 

Stubborn Fat Secrets - Alwyn Cosgrove Explains the Need for Extra Workouts & Recovery for Maximum Fat Loss
CB
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
Craig Ballantyne, CSCS, MS
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
Craig Ballantyne, CSCS, MS
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
Craig Ballantyne, CSCS, MS
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...
Dr. Chris Mohr, Ph.D.
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
Craig Ballantyne, CSCS, MS
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...
Craig Ballantyne, CSCS, MS
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

 Become a TTmember today!

Monday, May 28, 2007

Monday Workout

Good weekend of rest and back to quality training, or so it should have been but the workout sucked for a few reasons.

1) 1-Board Bench (295)

2a) Squat (3x6) - 335
2b) Incline DB Bench (3x12)

3) Squat (225 for reps)

4a) trap bar RDL (225x3x10)
4b) kb snatch (1x10)

Not a good one.

Next week is a recovery week,

CB
www.TTMembers.com

Bodyweight Exercises

Here are 3 kick-butt bodyweight exercises you can do on to burn fat, stay energized, and avoid overeating.

Bodyweight exercises help you burn fat shockingly fast, without any fancy equipment.

1) Any Single-Leg Exercise
The pistol (single-leg squat to the floor) is the most advanced
1-leg exercise. But you can also do assisted single-leg squats with a band, or onto a bench, or even with a Stability Ball between your back and the wall.

If you aren't ready for single-leg squats, you can use Bulgarian Split Squats, Reverse Lunges, regular split squats, or lying 1-leg hip bridges if you are a beginner.

2) Decline Push-ups
These are harder than normal pushups, thanks to your elevated feet. And in this position, you can still use a close-grip to fatigue your triceps, a "piked-hip position" to build your shoulders, or even the Spiderman leg motion to work on your abs.

3) Bodyweight Inverted Rows
I choose these over chinups and pullups because bodyweight rows let your chest rest, while your back is strengthened. It's the perfect compliment to a pushup.

Do 8-12 repetitions per exercise. Don't rest between exercises. Go through the circuit up to 3 times, resting 1 minute after each circuit.

For a once-per-month challenge, do each exercise to failure in your final round through the circuit.

Get in shape for summer fast with bodyweight workouts,

Craig Ballantyne, CSCS, MS

PS - Get the grrlAthlete.com bodyweight workout...

as a bonus when you order ShapeShift and start building your lean, athletic body with our fast workouts.

ShapeShift was made to challenge women to get stronger, leaner, and fitter, and it comes with the TT bodyweight workout as a bonus! So you can have the best workout imaginable whether you are in the gym or at home, and you can get some great nutritional pointers.

"After 3wks of that program, I could already see results and I liked how the workouts were fun, intense, and efficient. At 34, I'm leaner and stronger than I've ever been!"
Christine Johnston, Little Rock, AK

PPS- You can get ShapeShift today and start building your athletic body in your first workout tonite!

Click HERE to learn more about ShapeShift 

Sunday, May 27, 2007

7-Day Guide: Ab Exercise of the Week

I'll be honest, I don't do a lot of ab training in my workouts. And I know that really freaks out some of my new clients that have come from high-volume ab programs in the past...

But knowing what I know, I just can't justify a lot of mindless ab crunching in my programs. For more details, I put together a short instructional video for you to watch on Youtube:

Ab Training Exercise Video

Now here are your guidelines for this week to start improving your health and your body.

Monday 

Well, if you are on the Memorial holiday today, you can either take a well-deserved rest break or do a bodyweight workout. If you don't have the manual, simply do the Y-Squat, Prisoner Forward Lunge, Decline Pushup, and Mountain Climber. You can find some of those exercises here

 

Tuesday
30 minute of activity. Get the family out with you. If you have kids, teach them early and by example, about the importance of healthy eating and activity.

 

Wednesday

Add the exercise of the week to today's TT workout. This week, try the Stability Ball Jackknife. You can use this for 8-10 reps in the warm-up, or 15-20 reps at the end of your workout.


Thursday
30 minutes of activity. Basketball and soccer are probably two of the best fat loss sports. So if you enjoy these, try and get into a Thursday night league somewhere. Or some pick-up at the park.

 

Friday

Finish the weekend with a strong TT workout. Do one extra set in your first superset. That will give your body some great metabolic turbulence that will burn more calories and more fat.

 

Saturday 

30 minutes of exercise with your Social Support Group. Get your bike out of the garage and go for a nice leisurely, stress-reducing ride.

 

Sunday
Plan, shop, and prepare.

 

Get to an outdoor market and harvest up all the fresh produce and organic protein that you can.

 

Go home and prepare that into easy to carry portable meals that you can take to work. No excuses for bad nutrition. A little time and prep, and you're set.

 

Live the TT Lifestyle and build the body of your dreams,

CB

PS - You won't believe...

What I have coming for you...7 mega-bonuses. But you just have to have a little patience...and wait till June 4th. It will be worth it, I promise.

Until then...read the report, The Dark Side of Cardio HERE  


PPS - Only 4 days left...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...

  • The 1-year Platinum Level Membership will go to $297 for 12 months from $147.
  • The monthly Basic Level Membership will go to $19.95 per month from $9.95.

Become a TTMember today!

"I just wanted to share what happened in the gym today with you because it made my day! I am currently in week 2, phase 2 of the TT for Female Strength. I was doing my workout in the small gym at work and I had two men come over and tell me that I was intimdating them!! One of them even told me he was going over to the other side to work out because he felt I was showing him up! I also cheated and tried to do a full chinup after my warm up and I managed one. Yippeee! I am on top of the world right now thanks to you." 
Heidi Sinclair

"I have only been a member at TTMembers.com for a couple of days, but I must say I am very impressed. The volume of information is fantastic, and every time I read one of your manuals I find my self feeling refreshed.  I realise this is weird, but here is why.  Your programs are all straight to the point, packed full of challenging exercises.  But best of all is that you come at stuff from the real world.  I love the fact that you actually design programs with a time limit in mind."
David Jarzebowski

Become a TTMember today! 

Saturday, May 26, 2007

Secrets to Natural Weight Loss

I've posted the latest TTMembers no-cost newsletter (Issue #7) HERE

Inside this issue...

1) Secrets to Natural Weight Loss with Coach Mike Robertson

2) Exercise Video Clip of the Week for Platinum Members

3) Forum Topic of the Week: How to Build Muscle

4) Workout of the Month: The TT "300" Workout

5) What's Next on www.TTMembers.com

5 new bonuses...but only for a limited time! If you aren't a
platinum member, you won't get access to these limited time bonuses available June 4-6th.

And don't forget, membership prices are doubling on June 1st. Get locked in at your rate today.

Become a TTMember today to get fat loss secrets from the experts

COMING SOON: The June Workout: TT Synergy Fat Loss

Read Natural Weight Loss Secrets HERE

Or, click HERE to become a member today:

See you on the forums!

Sincerely,

CB

PS - Give me more info on the Membership Plans!

The Basic Level TT Membership is $9.95 per month (but GOING UP to $19.95 per month at the end of May). You get the forums, workout of the month, teleseminars, and fat loss interviews at this level.

The Platinum Level is $147 per year (12 months access), but going up to $297 at the end of May. It gives you everything that the Basic Members get, but also access to ALL of the Turbulence Training manuals (over $3000 worth of manuals) and the videos.

Become a TT Member today!

PPS - Don't forget!

The Membership Prices are DOUBLING on June 1st. Don't miss out on your chance to get "All Access" to year's worth of fat burning workouts, nutrition info, and social support on the forums.

"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

Click HERE to get locked in at cheap TTMember rates


Friday, May 25, 2007

Friday fat loss workout

Did a photoshoot and video shoot for the june Synergy Fat Loss Workout today.

TT Fat Loss Synergy will be available at www.TTMembers.com on June 1st.

But first, I did my regular workout...which involved putting the final touches on Workout C for the Synergy workout.

Added Rack Pulls and worked up to 365 for 3.

Forearms are really sore from a high rep kettlebell exercise I did on wednesday, so my grip suffered in some of the exercises today.

Speaking of tired grip, here's a big programming error many coaches make...

Pairing 2 grip-intensive exercises together.

Listen, iff you pair deadlifts with chinups in a superset your performance is going to suffer...unless you take 20 minute rests between sets.

Smart programming gives you maximum results in minimum time,

CB
www.ttmembers.com - smart programming

Nutrition Expert's 10-Day Diet Solution Secrets

From Nutrition Expert, Brad Pilon...

"I just read "Mindless Eating" by Brian Wansink. Almost every page had great facts about the way food is marketed and the factors that make us decide to eat. This book is definitely in my list of top must-read nutrition books.

Here's the top lesson from this book...

You know how everybody these days seems to be blaming the food companies for our obesity problem? - As if it's some giant conspiracy?

Well the number one thing I learnt from "Mindless Eating" is that there is no "fat conspiracy". Food companies DO NOT CARE if you EAT their foods. They only care if you BUY their foods and continue to BUY their foods.

The people at McDonalds don't care if you buy a happy meal, turn around and throw it in the garbage, just as long as you buy the happy meal.

Also, food isn't designed to be "fattening" (whatever that means). Food is designed to be inexpensive for the companies to make and desirable enough for you to repeatedly purchase.

So while food companies, restaurants and shopping centers go to great lengths to figure out how to make us BUY food, WE are the ones making the decision to EAT the food."

Thanks Brad.

That's it for today,

CB

PS - By the way, if you want more insider Nutrition secrets...

Check out Brad's f.r.e.e step-by-step fat loss solution in his new report, "The Ten Day Diet Solution!" 

Get Brad's insider knowledge HERE

Thursday, May 24, 2007

8 Metabolism Boosters for Weight Loss

Do you have a fast metabolism? And if not, what can you do about it to boost your metabolism and burn fat to lose weight?

Your metabolism is basically how many calories you burn each day. Children have faster metabolic rates than adults, and we all know about the legendary metabolism's of teenage boys. That's the metabolism you wish you had.

And while it is inevitable that your metabolism decreases with age, it doesn't doom you to gaining weight. It might even decrease 30% over your life, but really, is that any reason to become overweight? No way. Not when you can turn it around with a couple of simple, proven techniques listed below...

Here are 8 possible metabolic boosters and the truth about whether each works.

1) Strength training

Claim: Boosts metabolism up to 10% after a training program

True!

In fact, despite what many men and women think, harder exercise is better for your metabolism. However, please note that 1 pound of muscle does not burn 50 calories per day.

In one study, women received a greater metabolic boost from using 8 repetitions per set rather than traditional high-rep (12 reps) sets. So stick to harder exercises (pushups and more advanced bodyweight exercises) or dumbbell exercises.

And another recent study showed a 100% increase in fat burning after a strength training workout.

2) Breakfast

Claim: Because it stops your "fasting", it can boost metabolism

True? Maybe yes, maybe no. Your metabolism won't go into
"starvation mode" without breakfast, but it is associated with
successful weight loss. So make it a habit to consume some protein, fiber, & fruit (& even veggies if you can fit them in) at this time. This will keep your appetite in check till your next break or even lunch.

3) Green Tea

Claim: Burns an extra 80 calories per day

True? Not really. It has been shown to burn 80 calories per day in young men on the first day of supplementation, but will this affect last once your body gets used to it? I don't think.

After all, take a look at caffeine. You can find studies that show it increases metabolism as well. But really, is anyone losing fat with caffeine? The revolving doors at Starbucks say "No!".

Coffee is okay in moderate doses, and I recommend Green Tea to everyone, but for health reasons, not for fat loss. The only way you will lose fat with Green Tea is if you replace a 300+-calorie Frappucino with an iced, unsweetened Green Tea. Otherwise, don't count on it for much in terms of metabolism.

4) Fat Burners

Claim: Boost your metabolism big time!

See above. Fat burners are simply caffeine pills with a few other ingredients thrown in. You'll get an increase in mental energy, but that doesn't mean it will significantly boost metabolism or burn fat.

5) Ice Cold Water with Lemon Juice Squeezed into it

Claim: The body will burn calories warming up the water and the lemon juice also burns more fat.

Truth? Nice in theory, short in practice. Nobody is losing fat with ice cold water. If it sounds too good to be true - you know the rest of the story.

6) Eating 6 small meals per day

Claim: Boosts metabolism and can help control cholesterol.

True! Simple and effective, and true! Try and split your meals up into smaller meals that can be eaten over the course of the day. This might be part of the breakfast magic...

7) Protein

Claim: Burns more calories (uses more calories in digestion than carbohydrates or fat).

True!

Now I'm not sure if this is significant, but protein also helps
fill you up longer. And that's where the real benefit comes in -
preventing overeating. And if you want details, another study
showed that animal protein results in more energy burned than vegetable protein.

8- Interval training

Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.

I certainly believe it.

And I do know this. A recent study from Australia found that a
shorter interval program led to more weight loss than a
twice-as-long aerobic training program. This confirms the original interval training study from as far back as 1994 that showed greater results from a shorter interval program when compared to a traditional cardio program.

Bottom line: Intervals work!

So we see that hard work and diligent eating burn more calories and that magic pills and potions don't work.

But that shouldn't be a surprise to anyone. My advice? Add
strength, intervals, mini-meals, and protein to your weight loss plan and you'll be leaner and warmer thanks to your faster metabolism.

Turbulence Training was built to boost your metabolism,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men?s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

Wednesday, May 23, 2007

Wednesday - tt synergy workout

Again, having to deviate from the program this week in order to refine the June fat loss workout.

It is called TT Synergy, and combines all the best of the Fusion fat loss workouts (I.e. The February 2006 workout) with some new tricks I've learned recently.

After the workout, I did a short ab workout for an article I am writing for Tom Venuto for the week of June 4th.

Sweaty.

Tomorrow is a big day off,

CB
www.turbulencetraining.com - don't miss the bonuses on June 4th through 6th

How Many Calories Do You Need


One of the hardest things to do is figuring out how many calories you should eat each day.

There are lots of "predictive equations", but most people find that the numbers they get don't make sense. One of the common equations used is known as the "Harris-Benedict" equation...well, here's the latest research about it...

***
Researchers from the University of Alabama studied lean and overweight women.

First, the researchers calculated the women's energy requirements from the classic "Harris-Benedict" (H-B) formula.

Second, the women were given 2 weeks worth of food based on the calculation.

Third, after 2 weeks, the subjects returned for some tests, including a look at any change in body fat.

The results?

Turns out the H-B formula overestimated the energy needs for both normal weight and overweight women. (And it was even worse for the black women in the study when compared to the white women in the study).

By overestimating their needs, guess what happened?

That's right, the extra food was stored as, drumroll please...fat.

And the women that suffered the most were women that used to be overweight. After 2 weeks on the "Harris-Benedict"-approved diet, these women gained the most weight.

Ouch. Hopefully Harris and Benedict were smart enough to get an unlisted phone number...

So here's what I recommend you do, if you are trying to lose body fat and want to know how many calories you should eat...

First, use fitday.com (or any other free food tracking site) and identify how many calories you are eating now (along with how much protein, fat, and carbohydrate).

Second, before you even start to reduce calories, focus your energy on improving the quality of food you eat. As I've mentioned before, replacing most whole-grain products with more fruits and vegetables is likely going to make a big and immediate difference.

(Of course, I'm working on the assumption that you've already cut out sweets, fast food, etc. If you haven't done that, then fat loss will be easy for you - just eat whole, natural foods).

Third, once you are eating only high-quality foods that support fat loss, then you can start to reduce the number of calories you eat each day.

So you never really need a scientific equation to estimate your calorie needs. You just need to look at what you do now and go through a 2-step improvement process. Much easier, and less guesswork.

***For the science nerds...

Douglas, C., et al. Ability of the Harris-Benedict formula to predict energy requirements differs with weight history and ethnicity. Nutr. Res. 27: 194-199, 2007. 

And for everyone, I have 5 new bonuses coming in June...including some sample meal plans from Dr. Chris Mohr, Ph.D., and a recipe book from Mike Roussel.

And nothing from either Harris or Benedict,

CB

PS - Only 8 Days Left to Save on Your TT membership...

Don't miss out on all this good stuff...

The Precision Nutrition Fat Loss Program
Craig Ballantyne, CSCS, MS
An interview with Carter Schoffer, the head trainer of John Berardi's Precision Nutrition team, Carter shares with us his knowledge on training, and how to be effective with your workouts. He also takes time to share with us how he likes to formulate his routines. . . . keep reading
6 Fat Burning Hormones & How They Influence Your Weight Loss
Craig Ballantyne, CSCS, MS
Are you an ovarian body type? Do you have the classic men's belly? How can you control your hormones to lose weight? All of this and more... . . . keep reading
Fat Loss Teleseminar #1
Craig Ballantyne, CSCS, MS
The first TT Member's teleseminar featuring Craig Ballantyne explaining Turbulence Training for Fat Loss, how to do interval training and how to use Turbulence Training for bootcamps. . . . keep reading

Become a TTmember today!

Don't miss out or you'll be kicking yourself later...remember, the membership investment doubles on June 1st!

PPS - Can you afford to miss these interviews? 

Stubborn Fat Secrets - Alwyn Cosgrove Explains the Need for Extra Workouts & Recovery for Maximum Fat Loss
CB
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
Craig Ballantyne, CSCS, MS
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
Craig Ballantyne, CSCS, MS
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
Craig Ballantyne, CSCS, MS
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...
Dr. Chris Mohr, Ph.D.
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
Craig Ballantyne, CSCS, MS
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...
Craig Ballantyne, CSCS, MS
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

 Become a TTmember today!

 

Tuesday, May 22, 2007

Tuesday bench press and turbulence training workout

Today's workout is a day late, and I had to get a bit off schedule in orfer to work through the first workout from the June TT workout.

So the exact workout is a secret but I still did my max effort 1-board Press (3x3) - 295

275 felt really light. Good workout...and you know why I was strong - quality time off. That's why you'll get more results with fewer total workouts, but more high quality workouts.

June's workout is called the TT Synergy workout and is one step more advanced than the TT Fusion workouts,

CB
www.ttmembers.com - get in before the price goes up.

The Diet Coke Mentality for Weight Loss

On Friday I saw a fitness workout dinosaur that I thought (and hoped) was extinct.

The Diet Coke Cardiosaurus (DCC).

You may have seen the DCC in your gym in the 80's and 90's. Typically the dinosaur was female, and it's natural habitat was the aerobics studio - although they could also be found glued to cardio machines for 45 minutes or more.

The DCC seemed to graze only on Diet Coke. Pre-workout, immediately post-workout, and then consumed liberally throughout the day.

And that's what the DCC thought was needed for fat loss - long slow cardio and restrictive eating.

But because this approach generally fails, I thought we'd seen the last of them fade off into extinction...till I captured that rare glimpse of a Diet Coke Cardiosaurus in the gym Friday morning.

After an hour boxing class and another hour on the elliptical machine, I watched this female DCC grab one of those big plastic bottles of diet coke as their "post-workout nutrition".

You see what's wrong with this approach? All the DCC thinks about is how to burn off calories. Perhaps she had cheated on her diet with some chocolate the night before...and thus her reasoning for punishing herself with 2 hours of cardio the next day. That's their (incorrect) line of thinking.

And I totally disagree with it. That is not a healthy approach to changing your body, eating, or exercising.

Here's a better way to think about it...think about food as fuel. This is a great concept that is starting to catch on.

Think about where you're going to put that food in your body. Is it going to contribute to defined arms, is it going to fuel your Turbulence Training intervals, or is it going to contribute to an increase in your metabolism? Where's it going to go? Think about your food positively.

Think about how the healthy fats are going to improve your cardiovascular health, how the protein you eat is going to help repair and rebuild your muscles, and how the carbohydrates are going to give you energy to exercise.

Avoid the thought that food is negative, and merely something to worry about burning off in the gym. Don't eat junk and justifying that you can burn it off with hours of cardio.

If you are about to eat a food that you know won't contribute positively to your body don't eat it.

Fat loss ain't easy, but it's possible if you follow a proven formula,

CB

P.S. Lean protein & intervals...

That approach will keep your fat loss success alive forever. And for defined arms, you'll need proven bodyweight exercises like close-grip pushups, decline pushups, and bodyweight rows to sculpt those arms. 

Use bodyweight exercises to burn fat - get started here

Start working on your beach-body defined muscles today. And don't forget, your copy comes with the TT Nutrition guides for men and women.

"I think your BW routines are great! I've tried a couple and find them to be a perfect alternative for a trip to the gym or for some interval-level intensity when I can't run or am bored of the stationary bike. And the best part is, I never have to worry about not getting a workout in when traveling. Keep making more of these routines."

Christine Johnson, Little Rock, AK

 

"Craig, I have, for the most part, had an attitude that Bodyweight training must be for the weak and untrained. Recently, the two leaders in the field in my mind (yourself and Cosgrove) have had much to say about BW training. Needing a change, and stuck not making any progress in improved leanness, I decided to give it a try.  What a surprise.  The workouts are tough.  I'm enjoying them more than weights and intervals (still do a bit of intervals).  And guess what, suddenly I'm seeing major changes in my leanness.  Considerably more than I was getting conventionally! With the ways you have to make it tougher, even very strong athletes can experience great challenge.  Functional fitness training it is. You are terrific.  Keep up the great work."

David Odell

Get your fat loss nutrition and workouts HERE

Monday, May 21, 2007

Monday holiday workout

Flew back rom washington at 6am this morning. It's a holiday here in Canada, so I will skip the gym today and go back to back on tuesday and wednesday. Today, I did a few sprints in queen victoria's honor.

CB

Change Your Workout Mindset

If you've ever read a "muscle magazine", Turbulence Training seems like a lot of BS. How can you lose fat and gain muscle using a workout routine like Turbulence Training? Its not enough exercise, a muscle magazine reader might say!

Only 3 workouts per week?

I shouldn't do 5 exercises per bodypart?

You don't need to do 5 hours of cardio per week?

Yes, no, and correct.

But being fed a diet of daily 90-minute workouts "like the bodybuilding pro's do it", can really set in stone people's opinions of what a workout should be...

So when I ask people to trade quantity for TT quality, it's a big, big mindshift. And we recently had a big discussion about this on the forum at www.TTMembers.com

Here are two real-life examples that have shown me why I take the quality route...

A) More rest = better workouts = more results

Whenever I travel and miss a workout, as i did last week, and get extra rest, I always hit the gym with more mental energy, desire, and eagerness to lift. The result? Most often a personal best, as I achieved last friday with my double overhand grip 350lbs deadlift.

Being able to do more high-quality work will translate into more calories, and more fat, burned in the post-exercise time.

B) Just how many freakin' sets do you think your chest can handle?

High quantity workouts are redundant, and by the end, are not as intense as they could be.

Take today's workout as evidence and compare it to last weeks bench workout.

Today: I worked up to a set of 265 for 5 reps on the bench press. I then did a set of 205 to failure for only 8 reps.

Last week: I worked up to a single rep (i.e. LOWER VOLUME) in my main exercise. I was then able to complete 11 reps at 225 to failure.

So when someone does 4-5 exercises for a muscle group, what are you really getting out of the 3rd, 4th, and 5th exercises that you didn't already get from exercises 1 and 2?

Things to think about. For more information on quality vs. quantity of training, visit the TT Member's fat loss forum or watch my Turbulence Training Lecture Video HERE.

Next month in the TTMembers site, some meal plans from Dr. Chris Mohr,

CB

PS - Confused about the Membership site?

As a Basic Level monthly member, you have access to the Workout of the Month Department, the Fat Loss Interviews, the teleseminars, and the Discussion Forums.

Access to ALL of the TT manuals and Videos is reserved for Platinum Members. The current regular price is $147 for a 1-year Platinum Membership, but on June 1st it more than doubles to $297 per year.

Click HERE to become a TTMember today

(Remember: Only Platinum Members get to watch the videos...)


"Craig, I have contacted many professional trainers over the years and your quick response time and feeback is unparalleled in comparison. At TTmembers.com you can expect the same type of treatment. The programs you design are the most superior fat loss workouts out there! What I like, however, is how easily adaptable the workouts are to any personal goal. I also wanted to say a little something about the video resources at TTmembers.com. The youtube videos are great quality. Its also refreshing to know that the guy writing your program can also perform all the exercises he recommends, which is not always the case. The fact that TTmembers.com offers every workout you have every published, video resources, interviews with the industry's finest coaches, and a discussion forum for one price is amazing! Simply the best resource out there for anyone who wants to look great, feel great, and perform great. Awesome job!"
Brian Yureskes, Salt Lake City, UT

"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 become a TTMember today

Sunday, May 20, 2007

7-Day Fat Loss Guide: Exercise of the Week

 talked a lot about nutrition late last week...so I hope that you are taking this seriously and planning to eat as well as you can over the next 7 days...after all, it's a big holiday weekend coming up for most readers: Memorial Day! The unofficial kick-off to summer. Dial it in with good nutrition.

And even if your body is not there yet, you can make big changes before the next big holiday in early July.

Get committed! Here's your 7-day guide.

Monday 
In today's TT workout, take it outside. Do hills. Walk them, run them, bike them. Moving your own bodyweight up an incline is tough. And therefore, effective.

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

 

Wednesday

Add the exercise of the week to today's TT workout. This week, try this calorie kicker, the DB Split Squat(found here). You don't see a lot of people doing these, but that's because they are hard and they hurt, but they work!

 

Thursday
30 minutes of activity followed by a review of your goals. Did you meet or exceed your fitness goals set in January, or are you still a little short. Refine your goals for May, June, and July, and get started working towards them today. 

  

Friday

Finish your last TT workout for the week. Do 4 sets of your second superset. This extra volume every once in a while can be beneficial, as it means more turbulence, more calories burned, and more fat burned.

 

Saturday 

30 minutes of exercise with your Social Support Group. Then a group relaxation session. Take care of yourself. And don't forget to send all of your fitness and health compadres over to Turbulence Training to sign up for the newsletter.

 

Send them to Turbulence Training for Fat Loss for the upcoming limited-time bonuses to be released in June!

 

Sunday
Plan, shop, and prepare.

 

Shop the outside aisles. Get your produce, your protein, and avoid your pre-made, processed packages. Try a new lean protein source, something fresh, for Sunday dinner.

 

Every day another step closer to success,

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...

  • The 1-year Platinum Level Membership will go to $297 for 12 months from $147.
  • The monthly Basic Level Membership will go to $19.95 per month from $9.95.

Become a TTMember today!

"I just wanted to share what happened in the gym today with you because it made my day! I am currently in week 2, phase 2 of the TT for Female Strength. I was doing my workout in the small gym at work and I had two men come over and tell me that I was intimdating them!! One of them even told me he was going over to the other side to work out because he felt I was showing him up! I also cheated and tried to do a full chinup after my warm up and I managed one. Yippeee! I am on top of the world right now thanks to you." 
Heidi Sinclair

"I have only been a member at TTMembers.com for a couple of days, but I must say I am very impressed. The volume of information is fantastic, and every time I read one of your manuals I find my self feeling refreshed.  I realise this is weird, but here is why.  Your programs are all straight to the point, packed full of challenging exercises.  But best of all is that you come at stuff from the real world.  I love the fact that you actually design programs with a time limit in mind."
David Jarzebowski

Become a TTMember today!

Saturday, May 19, 2007

The 300 and 301 Workouts

#1 reason people love the 300-type workouts? 

Competition. Challenge.

And maybe that is what's missing. Maybe this tough workout is what North America needs to kickstart its climb out of softness into the world of lean and fit again.

(By the way, everyone is starting to brag about their accomplishments over on the TT forum...can you keep up to other TT Members? Click HERE to join this inspiring conversation...)

But back to the 300 workout...I'm having old high school friends come out of the woodwork to email me about their experiences with the 300.

Its been quite amazing.

While some people are doing it all wrong (its a once per year workout, not a once per week workout!), at least it is inspiring people to train hard and test their limits again. Finally, people are no longer being satisfied with 45 minute magazine-reading cardio sessions on a bike or elliptical.

We were made to move. We were built to move our bodyweight and be mobile and athletic and intense. Not to do repetitive tasks on a piece of exercise equipment after sitting stationary for 10-12 hours per day.

And here's a great new exercise method...while discussing chin-up performance, one TT member recommended doing high-rep bodyweight rows to failure. I tried it and really liked it. You've never felt a "pump" in your upper back like this before. Give it a try? Can you hit 20? 25? Or even 30?

With all the 300 buzz, I put together a unique, modified Intermediate version of the 300 for TTmembers. Try it out here: The Turbulence Training 300 Workout by Craig Ballantyne

Let me know your score,

CB

PS - Do you want more results in less time?

The May 300 workout burns fat fast. Only 3 workouts per week, and one workout is so effective it doesn't even need intervals! Burn calories, build muscle. Join today!

"I have only been a member at TTMemeber.com for a couple of days, but I must say I am very impressed. The volume of information is fantastic, and every time I read one of your manuals I find my self feeling refreshed. I realise this is weird, but here is why. Your programs are all straight to the point, packed full of challenging exercises. But best of all is that you come at stuff from the real world. I love the fact that you actually design programs with a time limit in mind."
David Jarzebowski

Burn calories, build muscle. Join today!

Friday, May 18, 2007

Friday nite workout

Disappointed I won't be able to deadlift today, as I only have access to the hotel gym.

I was supposed to do...

- rack pulls
- rack lockouts
- front squats
- snatch gripp bb rows
- cable abs

Instead, I did...

Db squats
Db close grip presses

Db split squats
Hamstring curls
Db rows

Db shoulder press
Db rear delt raise
Db curls

Not great, but whatever,

CB
www.ttmembers.com

Intense Fat Burning Circuit

Just wrote up a fat burning circuit workout for Women's Health magazine, and decided I'd give you an advance look at a slightly different version of the fat loss workout you can add to the end of your current program - if you are advanced only.

We put this together because the 300 workout from MH was super popular, the main reason being the challenge it put out there. The workout was measurable and comparable. Let's do the same here...with some fun exercises that will push you to the limit.

Do this circuit at the end of a short strength workout. In week 1, do the circuit only once in a single workout. In week 2, you can do it twice in a single workout.

Repeat the circuit twice without any rest between exercises. Rest 1 minute between circuits when you do 2 in a single workout.

NOTE: This is for advanced fitness levels only.

Let me know how it goes.

1) Medicine Ball Slams
Take a 4-6lbs medicine ball and hold it in both hands at your belly button. Step forward with one foot and lift the ball up over your head. As you plant your foot down, slam the ball into the ground (set up a couple of mats if you are doing this in a gym to dampen the sound). It will look like you are doing a soccer throw-in, but slamming it straight down instead of throwing for distance. After you've done this, race and retrieve the ball and repeat for a total of 8 slams.

2) Squat Jumps
Stand with your hands clasped behind your head and feet shoulder width apart. Drop your hips and do a quarter squat then jump up as high as possible. Land with your knees bent and hips back to help your muscles absorb the force. Straighten up and repeat for 6 total jumps.

3) Inverted Row
Set a bar just below hip height in a squat rack or smith machine. Lie on the ground with your chest under the bar. Grab the bar with an overhand grip slightly wider than shoulder-width apart. Keep your body in a straight line and row yourself up to the top position. Squeeze your shoulder blades together. Repeat for 15 repetitions. You won't be able to do 15 in one set (most likely), so rest 10 seconds and do some more. Continue in this fashion till you hit 15 reps. You can do the beginner version with bent knees if you want.

4) Decline Pushups, Regular pushups, or kneeling pushups
Place your feet on a bench and hands on the ground, just wider than shoulder width apart. Keep your abs braced and do 20 decline pushups, taking your forehead within 2 inches of the floor. Use the same rest pause routine as with the inverted rows. If you can't do decline, do regular pushups, or
kneeling if you can't do regular. 

Don't do it if its too hard for you,

CB

PS - Do you want access to un-censored interviews with the top fat loss experts in the business?

Recently, I published an interview that didn't agree with my point of view on intervals. A reader asked why I would do that...and I said, my membership interviews & discussion forums are uncensored!

I am 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!

This fat loss site is all about your results!

Take a look at these interviews you'll get for only $9.95 per month...(BUT NOTE: The price is increasing to $19.95 per month in June, but if you subscribe by May 31st at only $9.95, you will save ten dollars each month).

Take a look at the latest news to hit the members site...

The Precision Nutrition Fat Loss Program
An interview with Carter Schoffer, from JohnBerardi.com, Carter shares with us his knowledge on training, and how to be effective with your workouts. He also takes time to share with us how he likes to formulate his routines. . . . keep reading

6 Fat Burning Hormones & How They Influence Your Weight Loss
Are you an ovarian body type? Do you have the classic men's belly? How can you control your hormones to lose weight? All of this and more... . . . keep reading

Fat Loss Teleseminar #1
The first TT Member's teleseminar featuring Craig Ballantyne explaining Turbulence Training for Fat Loss, how to do interval training and how to use Turbulence Training for bootcamps. . . . keep reading

Optimal Hormone Health for Weight Loss
Are your hormones holding you back from burning fat? This interview is for both men and women, who can learn about how hormones can put your fat loss on hold. So learn how to optimize your hormones for fat burning. . . . keep reading

Issue #6 - The Toughest Leg Exercise Ever
Cast your vote...the world's toughest leg exercise...and the new TT "300" workout...all in the latest edition of the free TTMembers.com newsletter. . . . keep reading


Thursday, May 17, 2007

TT Ab Exercises Video on Youtube

We are getting more Turbulence Training workout videos up on youtube soon, starting with this new ab training exercises routine. A demonstration of many ab exercises that don't involve you being on your back.

Turbulence Training Ab Exercises

Fat Loss Tip #4: The #1 Rule?

Eat 6 Small Meals of Whole, Natural Foods

Fruits and vegetables, protein, nuts, and healthy fats. It's that simple. Don't spend another dollar on "the latest diet". You ALREADY KNOW what to do! 

Don't skip breakfast, have some snacks during the day, and get a little protein at each meal.

Hopefully you know this by now...but if you don't, here's... 

Secret #4 - Increase meal frequency

Okay, so this isn't really a secret to anyone that has read about fat loss. A 2005 study from the American Journal of Clinical Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.

Combine an increased meal frequency with an increased protein and fiber intake, and you'll see your body composition improve rapidly.

If you need more nutrition help, then you'll love the new Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D. This report comes with Turbulence Training for Fat Loss or as a bonus to all members at www.TTmembers.com

See below for more details...

Sincerely,

Craig Ballantyne
Author, Turbulence Training

P.S. Big Nutrition Announcement!

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)

You can still lose fat before Memorial Day with TT Nutrition & the Turbulence Training Fat Loss Workouts 

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

Click here to get started building your summer body today.

Wednesday, May 16, 2007

Watch the TT Fat Loss Videos

I'm excited to say Platinum TT Members can watch all of the TT for Fat Loss workouts on video HERE.

These videos include every workout found in the TT for Fat Loss Manual, including the bodyweight warmup, the beginner workouts, all the advanced workouts, and even the torso training workouts.

You'll watch me perform...

  • barbell squats
  • deadlifts
  • stability ball leg curls
  • pushups, decline pushups, spiderman pushups, and more
  • chinups
  • inverted rows
  • and even the often misunderestood, Back Extension on the Ball.

Platinum Members will also be able to watch the Turbulence Training Lecture when it is added on Friday. This is a "never seen before" video of me going over all of the principles of Turbulence Training. You even get to visit me in my kitchen and check out the supplements I'm using...

Let me know what you think of the Turbulence Training Fat Loss Videos.

Coming up next month, the second TT Teleseminar and some really cool surprise bonus reports from other fat loss experts,

CB

PS - Confused about the Membership site?

As a Basic Level monthly member, you have access to the Workout of the Month Department, the Fat Loss Interviews, the teleseminars, and the Discussion Forums.

Access to ALL of the TT manuals and Videos is reserved for Platinum Members. The current regular price is $147 for a 1-year Platinum Membership, but on June 1st it more than doubles to $297 per year.

Sign-up HERE to watch the Turbulence Training Videos

PPS - On the wrong program?

Maybe you are on some "half-baked" program you got elsewhere on the Internet, or from some "fluffy" gossip rag. Maybe you need someone to review your nutrition. Maybe you need to get some advice from someone who has been in the same situation as you before...

And that's what you'll get on the TT Member's Discussion Forum, where I'm building a worldwide social support fat loss group.

"Craig, I have contacted many professional trainers over the years and your quick response time and feeback is unparalleled in comparison. At TTmembers.com you can expect the same type of treatment. The programs you design are the most superior fat loss workouts out there! What I like, however, is how easily adaptable the workouts are to any personal goal. I also wanted to say a little something about the video resources at TTmembers.com. The youtube videos are great quality. Its also refreshing to know that the guy writing your program can also perform all the exercises he recommends, which is not always the case. The fact that TTmembers.com offers every workout you have every published, video resources, interviews with the industry's finest coaches, and a discussion forum for one price is amazing! Simply the best resource out there for anyone who wants to look great, feel great, and perform great. Awesome job!"
Brian Yureskes, Salt Lake City, UT

Get the answers to your workout questions today!

"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  

PPPS - There are 2 bonus workouts available to monthly members until the end of May...

the bonuses are up for the remainder of May:

1) January 2007 Fat Loss

Click HERE to download the January 2007 TT Program


2) November 2005 Barely Legal Muscle Building Workout

Click HERE to download the November 2005 Barely Legal Mass Program