Updated Turbulence Training Transformation Rules

Rules of the 2nd
Turbulence Training
Transformation Contest

1) The 2^nd Turbulence Training 12-Week Transformation Contest runs from May 1^st to August 23^rd, 2008. All transformations must start before May 31st and finish before August 23rd, 2008.

Each entrant has 12 weeks (84 days) to complete their TT Transformation.

2) To enter the contest:

- You must use Turbulence Training workouts for all 12 weeks to achieve your results.

- You must provide "Before and After" photos via email or by posting them in the Transformation Forum of the Turbulence Training Membership Website.

- All final entries must be received before Midnight, EST, August 23rd, 2008.

3) You must take "Before" photos on Day 1 and "After" photos on Day 84. All photos must include your face and a newspaper from the current date in order for your transformation to be entered into the contest. There are NO exceptions.

To view a sample of proper photo documentation, visit this link:

=> http://transformationcontest.com/adam.shtml

4) Photos can be posted in the Turbulence Training Membership Website Transformation Forum or can be entered by email (see details below).

It is highly recommended – for your success – to post your photos, workouts, and nutrition in a training journal in the Turbulence Training Membership forum.

NOTE: Don't forget, you get at least 3 months free access to the Turbulence Training Membership Website and Forums when you order Turbulence Training.

Recording your photos, workouts, and nutrition will dramatically increase your chances of losing fat and reaching your goals because of the power of social support found on the forums.

5) In addition to providing Before & After photos, each contestant must write a 300 word essay on their before and after success story. This can be posted on the forum or sent by email.

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

By entering this Contest, each winner of a contest prize consents to the use of his/her name, and/or photograph in any publicity carried out by the Contest Sponsor and its advertising and promotional agencies without further notice or compensation.

7) Prizes are as follows:

1st Place Grand Prize - $2000 plus a 3-Year Platinum TT Membership

2nd Place - $1000 plus a 2-Year Platinum TT Membership

3rd Place - $500 plus a 1-Year Platinum TT Membership

Bonus Prize for "Best Video Diary"- $1000 plus a 1-Year Platinum TT Membership

(This bonus prize is for the person who creates the best video of their transformation process. More details to come...)

8) The Contest Sponsor's rulings are final and without appeal in all matters related to this Contest and the awarding of the Prizes. The Contest is subject to all applicable federal, provincial and municipal laws and regulations.

9) Entering by Email

To enter photos by email, send to:

Support (AT) TurbulenceTraining.helpserve.com

Click this link to get Turbulence Training and enter the Transformation Contest:

=> www.TurbulenceTraining.com

All entries become the property of the Contest Sponsor and will not be returned.

Contest Sponsor, its advertising and promotion agencies assume no responsibility for lost, stolen, delayed, damaged, illegible, incomplete, postage-due, garbled or misdirected entries or entries that have been submitted through illicit means, or do not conform to or satisfy the Contest Rules or for any problems or technical malfunction of any telephone network or lines, computer on-line systems, servers, access providers, computer equipment, software, failure of any entry to be received or traffic congestion on the internet or at any website, or any combination thereof including any injury or damage to an entrant's or any other person's computer related to or resulting from playing or downloading any material in the contest.

10) The Contest Sponsor reserves the right, in its sole discretion, to modify, cancel or suspend this Contest should an external circumstances arise which are beyond the reasonable control of the Contest Sponsor. The Contest Sponsor is not responsible for any errors or omissions in printing or advertising this Contest.

The Contest Sponsor collects your personal information for the purposes of registration, program evaluation and to keep you informed about The Challenge. The Contest Sponsor may, if consent was given during registration, also contact you from time to time with information about other ways you can lose weight.

The Contest Sponsor will not share any personal data about entrants with any
other party. The personal data collected for this Contest will not be used for any other purposes unless entrants provide explicit permission as indicated on the entry form. For more information about our privacy practices or to obtain a copy of our Privacy Policy, visit www.TurbulenceTraining.com.

By entering this Contest, entrants agree to release and hold harmless the Contest Sponsor and their respective employees, officers, directors, agents, representatives, successors, assigns, advertising and promotional agencies from any liability for any loss or damage of any kind to the entrant or any other person in connection with this Contest or participation in any Contest related activities, including but not limited the taking of a urine test or, if declared a winner, the use or misuse of a prize or any portion of a prize including personal injury, death or property damage.

This Contest will run in accordance with these Contest Rules, subject to amendment by the Contest Sponsor. Contest Sponsor reserves the right to cancel, amend, modify or terminate this Contest or the Rules at any time in its sole discretion and without notice.

Entrants must comply with these rules, and will be deemed to have received and understood the rules if they participate in the Contest.

Visit Turbulence Training to get Turbulence Training for Fat Loss and enter the Transformation Contest:

=> www.TurbulenceTraining.com

How to Get In Men's Health Magazine

Trying to explain what I do for a living generally requires a whiteboard the size of the Green Monster and a case of Sharpie markers, so I tend to just say I write stuff for Men's Health.

That always leads to the question, "How did you get hooked up with them?"

So here's the answer. Its disgustingly straightforward. And therefore, I'm not a very good person to get ideas from if you want to break into the magazine scene...

********
I've been working with Men's Health since the summer of 2000, when as a graduate student, I first sent them one of my old CB Athletics newsletters.

Lou Schuler, author of many fitness books, was the editor at the time, and he was learning a lot from Charles Poliquin, Mike Mejia, Ian King, and others at the time, and therefor was changing his approach to fitness.

My newsletter happened to be along the same mindset, and he really liked a tip I gave on shoulder training I think.

From there, he kept assigning me little bits, and I was working closely with Adam Campbell, who is now the fitness editor.

One of the main reasons I did so much work for them was simply because I got back to them quickly!

If you don't already know, magazine folks are OVER-worked and UNDER-paid, so anything you can do to make their lives easier is greatly appreciated.

So I developed a strong relationship with them.

Then Lou left and Adam jumped over to Men's Fitness, near the end of 2002. So I went with Adam.

Eventually Adam went back to MH, and I did too, for the start of 2006.

Now I go down there and film video clips for them every once in a while. For example, if they have an article on Jason Statham's workout, I'll go down and film all the exercises for the website version of the article.

I've done this for their 300 workout and their Brady Quinn article. So I guess I'm into acting now too, having played Quinn and Statham in their workouts and right now I'm doing a huge project with them called the "Belly Off Program".

They are using my Bodyweight 500 program as their main fat loss program.

Check it out here:
http://www.menshealth.com/bellyoff2008/

Don't miss my weekly motivational video tips!

craig

Fat burning exercises

Why You Shouldn't Read Workout & Diet Books

Craig Ballantyne Interview with Jimmy Lamour, Part 1

Q. Hi Craig. Good to have you hear to do this interview. Could you tell us what made you interested in the fitness industry? What is your background?

********
Craig:
Like most folks in the fitness industry, I played a lot of sports when I was younger.

That led to weight training.

From there, I realized I wanted to be a strength coach in the NHL.

I went to school for Kinesiology, which then led to a Master's Degree in Exercise Physiology. Along the way I studied what made a good NHL Strength Coach (they had Master's Degrees and were Certified Strength And Conditioning Specialists - CSCS).

I also started training athletes, along with men and women for fat loss, and in 1999 I started my first online training newsletter, even though I didn't have a website until 2001. From there, my work with Men's Health and my websites evolved into Turbulence Training as it is today.


Q. Who have been your biggest influences in the fitness industry?

*******
Craig:
My university professors. Frankly, I had some of the very best exercise and nutrition professors in the world. They gave me the foundation of knowledge for me to be able to identify exercise fads as BS and to pick out what really works.


Q. What types of books should we be reading if we are serious about fat loss?

*******
Craig:
You really don't need to read any books.

You just need to get 1 good book with a good workout program and follow simple, whole, natural food nutrition.

In fact, I don't think most people should read many diet and workout books.

It only serves to confuse them.

Instead, they should focus on inspirational books to keep them motivated. As well as books that help them make the best use of their time on a daily basis.


Q. Thanks for doing this interview and where can we learn more about you. What projects are you currently working on?

*******
Craig:
www.TransformationContest.com

Real people making really amazing body transformations.

There are no posed photos here...no off-season bodybuilders dieting down...just men and women losing fat in short workouts, 3 times per week with Turbulence Training.

The 2nd Transformation Contest starts on May 1st.

Click HERE for the Transformation Contest RULES

61 Years Young with Turbulence Training

Does Turbulence Training work for women? Yes. Does it work for beginners? Yes. Does it work for all ages? Yes. Is it fun? You bet.

****
"Hello Craig, just to let you know that I just finished week three of beginners program. So one more week and I will advance to intermediate part of fat loss workouts.

I truly find those workouts fun,I always feel that I achieved a lot.

I lost already 7 lbs.which is absolutely incredible,not to mention the fact that I feel more energetic and overall great. I also try to follow nutritional guidance. I do eat whole, organic unprocessed food and am quite successful in mastering my sugar addiction.

I also need to add that I got incredible help from your website. Everytime I post either question or comment,the answer arrives almost within minutes.

So I truly recommend your training to everyone who wants to see great results. I also need to mention fact,that I am 61 years young and my initial weight was 214 lbs.

So Craig,I need to thank you with all my heart.

With gratitude,"

Monika K. 

*******

Transform your body with Turbulence Training,

Craig Ballantyne

PS - Don't forget to read...

...the "Transformation Secrets" bonus before you start your TT Transformation program for the contest. You'll find the bonus here:

Click HERE for Transformation Secrets

Tom Venuto Ab Exercise Recommendations...

Some folks can't understand how 2 fitness experts (i.e. Tom Venuto and myself) could disagree on the best way to exercise for fat burning.

Well, I'm here to tell you it's not a big deal.

Experts disagree everyday in EVERY industry.

But getting back to burning YOUR belly fat and getting you a 6-pack...

Tom Venuto and I actually agree on a lot of things. In fact, we probably agree on more things than we disagree on.

First example...yesterday I was in the gym and saw a guy doing cablecrossovers while standing on a BOSU ball.

I'm sure if Tom was there, he and I would have exchanged glances and raised our eyebrows and shrugged our shoulders at that exercise. We might even have rolled our eyes...

Here's another example...

I recently stumbled across one of Tom's old ab training articles and it contains almost exactly the same recommendations I would make for Advanced Ab Training.

 

So I figured I'd share a couple of tips from the article...with Tom's blessing, of course.

TWO Lessons Today From Tom...

****************

Lesson #1 - Cable Crunches Are Better Than Crunches

Cable crunches might be even better. Unfortunately, I don't think I've seen more than one out of fifty people perform the exercise properly.

Cable crunches can be performed seated, standing or kneeling. My favorite is kneeling cable crunch. Performed properly, this is an AB-solutely KILLER exercise.

Lesson #2 - Learn to do Hanging Leg Raises

After you've developed a substantial level of ab strength, learn how to do this advanced killer ab exercise: Hanging leg raises from the chin up bar.

If there's any "secret weapon" in my ab training arsenal - the one exercise I've ALWAYS turned to when I wanted major results is the hanging leg raise, and its "younger brother," the hanging knee up.

These can be performed hanging by your hands from a chin up bar, although it's much easier with "ab slings" because grip strength is no longer the limiting factor.
 
Hanging leg raises are a very advanced and very difficult movement.

Don't expect to do them like a pro on your first try - and don't even try them if you're a beginner.

If you're a beginner, the best way to develop the strength needed to do these properly is to start on the support leg raise. That's the piece of equipment found in almost every gym that has the pad for your forearms and elbows to support your body weight and a back support behind you.

Start with support knee ups, then progress into support leg raises with the legs nearly straight. It's important to use a full range of motion on this exercise and get your knees high up in front of the
chest because the lower portion of the range of motion is largely initiated by the hip flexors.

Once you've mastered the support leg raise, then you can move on to the hanging knee up and ultimately to the hanging straight leg raise.

When you master the hanging leg raise, there's an even higher level:

You can begin to superset from the hanging leg raise (until fatigue) into the hanging knee up.

Once you've reached the point where you can perform three supersets of 15 to 25 reps of hanging leg raises to hanging knee ups with STRICT form, I guarantee you will have amazing abs (provided of course, that your body fat is low enough).   

Stay strong,

Craig Ballantyne, CSCS, MS

 

PS - Have you seen Tom's Abs?

I have to admit, they are better than mine.

And to be honest, I know that some of you will find his training style might suit you better than mine...it's all a matter of finding the best approach for your personality and interests.

 

Anyways, Tom maintains single-digit fat all year round - as do I, but again, we use different methods. And also like me, Tom has helped over 10,000 people lose fat, gain muscle, and get abs with his Burn the Fat system.

Click HERE to get Tom's Burn the Fat System for Your 6-Pack Abs

Kekich Credo #4 for Fat Loss

Each morning I have a routine. After walking the dog, eating breakfast, and completing one major task for the day, I review one of the 100 Kekich Credo's and relate it to my business and to your fat loss goals. Today it was...

Kekich Credo #4...

"Real regrets only come from not doing your best. All else is out of your control. You're measured by results only. Trade excuses and "trying" for results, and expect half-hearted results from half-hearted efforts. Do more than is expected of you. Life's easy when you live it the hard way…and hard if you try to live it the easy way."

Here's how this success secret applies to your fat loss program...

• Who are the ones on the cardio confessional every Monday? The people who did not do their best on the weekend with their nutrition. So do your best with everything you have control over.
  



• Most people fail to control themselves, and end up only with regrets. They trade minutes of pleasure (i.e. fast food) for days, weeks, months, and years of regret.
  



• Focus on quality workouts, not quantity. Focus on planning ahead to overcome obstacles, rather than trying to "out-cardio" your bad diet. You'll never succeed.
  



• Always hit a personal best in each workout. This guarantees progress.
  



• Fat loss is easy once you understand how hard it is…and it's hard if you think it is easy.

Quality...planning...the right attitude...all key components of the Turbulence Training program.

To your success,

Craig

PS - I have a powerful video to share with you later this week...it's going to show you that no matter who you are, no matter what your situation, that you can start achieving your fat loss goals today.

PPS - The next Turbulence Training Transformation Contest starts Thursday!

Click HERE to get your workouts for the contest

Start at the Beginner Turbulence Training Workouts!

A classic Turbulence Training story...the workouts look so easy on paper, but don't be fooled, you might end up very sore. So start at the start, because you're going to end up their eventually!

Here's some feedback from a happy TT client who is now on the right track...

********

"Being a 48 year old woman that has worked out almost my entire adult life (with not much to show for it!!) I came across this wonderful opportunity...TT.  

Of course, I knew better and wanted the fast weight loss and after glancing at the beginner, intermediate and original programs saying to myself I've done all this before I need something that will work, I moved right up to the 30 day fat loss and fusion fat loss.  

I began to think that I had made a mistake when my husband said hey why don't you do it from the beginning, maybe they actually know more than you!  

Well, needless to say I did and I can't believe that after the FIRST workout at the beginner level I was sore!!  After two weeks I went to intermediate and again after the first w/o I was sore!!.  I am in the 2nd week of the original and boy am I glad that I listened.  

If I follow your instruction I can tell a difference and it's WORKING!!!!  

So please, everyone who thinks that they are better than a beginner THINK AGAIN!!!!Follow the program as Craig has designed and it WILL work.  I can't wait to see what comes next."

***********
Here's another article you need to read if you think Turbulence Training is too easy...

Click HERE for the "Easy" intermediate workout

Rules for the 2nd TT Transformation Contest

Rules of the 2nd
Turbulence Training
Transformation Contest

1) The 2^nd Turbulence Training Transformation Contest starts May 1^st to August 23^rd, 2008. All transformations must start and finish during this time period.

The final day to enter is Saturday, May 31^st, 2008. Each entrant has 12 weeks (84 days) to complete their TT Transformation.

2) To be entered in the Turbulence Training Transformation Contest, you must use Turbulence Training workouts for all 12 weeks to achieve your results.

3) You must take before and after photos on Day 1 and Day 84, respectively. The photos must include your face and a newspaper from the current date in order for your transformation to be entered into the contest. There are NO exceptions.

4) By entering this Contest, each winner of a contest prize consents to the use of his/her name, and/or photograph in any publicity carried out by the Contest Sponsor and its advertising and promotional agencies without further notice or compensation.

5) Photos can be posted in the TTMembers.com Transformation Forum or can be entered by email (see details below).

It is highly recommended – for your own results – to keep a training journal in the Turbulence Training Membership forum (don't forget, you get 3-6 months free access to the Turbulence Training Membership site when you order Turbulence Training).

Recording your photos, workouts, and nutrition will dramatically increase your chances of losing fat and reaching your goals because of the power of social support found on the TTMembers.com forums.

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

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

8) The Contest Sponsor's rulings are final and without appeal in all matters related to this Contest and the awarding of the Prizes. The Contest is subject to all applicable federal, provincial and municipal laws and regulations.

9) Entering by Email

To enter photos by email, send to:

Support (AT) TurbulenceTraining.helpserve.com

Click this link to get Turbulence Training and enter the Transformation Contest:

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

All entries become the property of the Contest Sponsor and will not be returned.

Contest Sponsor, its advertising and promotion agencies assume no responsibility for lost, stolen, delayed, damaged, illegible, incomplete, postage-due, garbled or misdirected entries or entries that have been submitted through illicit means, or do not conform to or satisfy the Contest Rules or for any problems or technical malfunction of any telephone network or lines, computer on-line systems, servers, access providers, computer equipment, software, failure of any entry to be received or traffic congestion on the internet or at any website, or any combination thereof including any injury or damage to an entrant's or any other person's computer related to or resulting from playing or downloading any material in the contest.

10) The Contest Sponsor reserves the right, in its sole discretion, to modify, cancel or suspend this Contest should an external circumstances arise which are beyond the reasonable control of the Contest Sponsor. The Contest Sponsor is not responsible for any errors or omissions in printing or advertising this Contest.

The Contest Sponsor collects your personal information for the purposes of registration, program evaluation and to keep you informed about The Challenge. The Contest Sponsor may, if consent was given during registration, also contact you from time to time with information about other ways you can lose weight.

The Contest Sponsor will not share any personal data about entrants with any
other party. The personal data collected for this Contest will not be used for any other purposes unless entrants provide explicit permission as indicated on the entry form. For more information about our privacy practices or to obtain a copy of our Privacy Policy, visit www.TurbulenceTraining.com.

By entering this Contest, entrants agree to release and hold harmless the Contest Sponsor and their respective employees, officers, directors, agents, representatives, successors, assigns, advertising and promotional agencies from any liability for any loss or damage of any kind to the entrant or any other person in connection with this Contest or participation in any Contest related activities, including but not limited the taking of a urine test or, if declared a winner, the use or misuse of a prize or any portion of a prize including personal injury, death or property damage.

This Contest will run in accordance with these Contest Rules, subject to amendment by the Contest Sponsor. Contest Sponsor reserves the right to cancel, amend, modify or terminate this Contest or the Rules at any time in its sole discretion and without notice.

Entrants must comply with these rules, and will be deemed to have received and understood the rules if they participate in the Contest.

Visit Turbulence Training to get Turbulence Training for Fat Loss and enter the Transformation Contest:

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

Long Distance Runner Loves Turbulence Training

There are a lot of Turbulence Training skeptics out there, and a lot of folks who think long, slow distance running is the best way to lose weight. Well, here's a story about a former skeptic who had to deal with the dark side of cardio (overuse injuries), and found Turbulence Training to be a life-changing experience...

From our resident Pastry Chef, and former long, slow boring cardio gal, here's MsMiles' story...

**********

"Turbulence Training has completely changed my body composition and my attitude toward working out.

Coming into this contest, I was a reasonably fit endurance athlete who never lifted weights and had chronic overuse
injuries. I could run 50K races, but my upper body strength was negligible and I was uncomfortable even looking at the free weight room.

I was burned out on long-distance running and seeking a new goal, something that would challenge me, give me focus, and reshape my body, especially the soft middle section that had developed due to my pastry career.

I admit that I was skeptical about the whole three-days-a-week training approach. As an ultrarunner I am used to putting in lots of long, slogging hours to train for events. It didn't seem like I would be spending enough time in the gym to see any results, and I was especially unsure about the short intervals—it went against all the training I have done as a long-
distance runner!

All of my doubts were entirely unfounded.

Weight loss: 6 lbs

Waist: 26” (-1.75”)

Belly Button: 27” (-2.25”)

Hips: 35” (-1”)

Thighs: 21.5”

I’ve lost at least 6 lbs of body fat, which is tremendous and makes me very happy.

I have been amazed at the results I have seen in the past twelve weeks!

I have newfound confidence in myself and in my capabilities. I am no longer intimidated to walk into the free weight room. I know I have the knowledge, the experience, and the ability to go into that intimidating environment and use the equipment to reshape my body.

It has been thrilling to see concrete results after such a short period of time—my body looks and feels entirely different. I am more streamlined, and it is easier for me to accomplish heavy lifting around the house and at my work.

Of course I love the superficial results, but I have an even greater appreciation for the mental changes that have occurred.

What Turbulence Training has really given me is a new definition of myself. For years I thought of myself as someone who could run for long distances at a slow speed, so I mentally labeled myself as a "slow runner."

I never put in the effort to really learn how to lift weights, and that made me think that "I'm not a heavy lifter." I also had the discouraging view that I was destined to gain weight little by little, due to my job as a pastry chef. It all seemed so inevitable—my slow speed, weak upper body, and ever-expanding stomach.

After just a few months, I have proven that all of these things I thought were true were just stumbling bumps I erected for myself. I CAN be a sprinter, I CAN increase my upper body strength, and I CAN have the body I've always dreamed of.

With the help of Turbulence Training, I have proved to myself that I am in control, and I am capable of changing my body. Thank you for this fantastic breakthrough and this transformative three months."
MsMiles

*************

Switch to Turbulence Training and start losing belly fat today.

Click HERE for Turbulence Training

How to Lose 20 Pounds with Turbulence Training

TT loses 20 pounds of fat with TT...

Another TT success story...

"I've been in the weight-lifting and exercise game for almost ten years now and for as long as I can remember I have been chasing the elusive "6-pack".

During this time I've always maintained a relatively fit look, but was never able to get my nutrition and exercise consistent enough to go beyond just "fit" and achieve a lean, athletic body, and most importantly to me, one with abs!

Craig introduced his transformation contest right at a time when I had been "bulking up" for way too long and had left my healthy eating habits to the wayside. I wasn't satisfied with the way I looked and I really needed something to help me bring back my focus and intensity to my diet and training.

So I entered the contest at a big 240 pounds and 18% body fat (I restarted my 12-week period 4 weeks later, but ended up regretting this decision because my final photo comparison would have been more dramatic if I used my original start date).

These are the workouts I used:

4 Weeks prior to official contest start: TT 2k5
Weeks 1-4: Fusion Fat Loss – Advanced
Weeks 5-7: TT 2k3
Weeks 7-12: Feb TT Circuit Workout

Here are my final measurements:(first number is Day 1; second number is day 84):

Body Weight: 229.6 --> 209.6 lbs

Waist girth: 38" --> 35"

Upper Arm girth flexed: 16" --> 15.75

Body Fat % (acc. to 3 site method): 16.34% --> 7.9%

I started the first few weeks strong, just like any other time I've attempted to find my six pack. But about four weeks in, I noticed something was different about this time. My motivation was rock solid. I had not yet missed a single workout, hadn't had a single cheat day, cheat meal or even a cheat bite! I was intensely focused.

Why was this time any different?

Two reasons: First, and in my mind most important, is the phenomenal social support community Craig has established on his website. To be a part of a community of people all working towards a common goal is extremely motivating.

Reading about each others' daily challenges and small victories really pushed me to stay consistent and not give in to any temptation to eat junk or skip workouts. I had a group of people that I felt accountable to, and without that I truly believe I could not have maintained the same consistency and discipline.

In the fat loss game, consistency is absolutely key and these 12 weeks have helped me establish habits that will benefit me the rest of my life. Social support really is the powerful factor Craig has always said it is.

The second thing would have to be the simplicity and efficiency of Craig's programs. I was never in the gym more than an hour and, at times, the workouts felt TOO short! But I just stuck with Craig's programs and week by week, the fat kept falling off.

So 12 weeks from my "restart" I have dropped 21 lbs of fat, gained a pound of muscle, lost 3 inches off my waist, reduced my body fat to 8% and, best of all, now I have a six pack!!"
Tim Thomas

Click HERE to use the same workouts Tim used to get 6-pack abs

300 Workout Vs Bodyweight 500 Workout

Q: What's the difference between the 300 workout from Men's Health magazine and your Bodyweight 500 program? It's similar in name, but much different in design, isn't it?

Answer:
It is, that's correct.

First, and most importantly, I want to state clearly, for the record, that I did not invent the 300 workout. Never claimed to. All I did was film the exercises for Men's Health magazine and Youtube.

That said, the 300 workout was described in the original Men's Health article as a "rite of passage".

I look at the 300 workout as being like a powerlifting event. You only do that once in a while. Not every week, let alone everyday. You need to get really "psyched up" for that.

Click HERE to watch the Bodyweight 500

Click HERE to discover the 300 workout exercises

The 500 is different, because in each of the weeks preceding the 500 workout, there was an incrementally more difficult bodyweight challenge, starting with the lowly, yet still tough for many, bodyweight 100 in week 1.

Then depending on your fitness, it could take you 4-8 weeks to work your way up to the 500.

Its kind of, and I emphasize "kind of", like training for a marathon, or better yet, a 10k road race.

When training for a marathon or 10k, you do your regular workouts during the week
and then a long run on the weekend.

Similar to what we are doing here...2 workouts during the week, and then a bodyweight challenge on the weekend.

Similar to the 300, but different, and unique.

Lots of fun though.

The main lesson I've learned from doing these types of workouts is that so many men and women - mostly men, but women too - love the challenge aspect of the program because it keeps them motivated and interested.

Doing the same thing week in and week out is easy for the dedicated, but for those easily distracted by shiny objects, knowing that you have a new challenge each week - and one that you can compare slightly to the week prior or to a friend - keeps you much more motivated to keep going on a fat loss program.

Train smart and safe,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training to Gain Muscle & Lose Fat

PS - You can gain muscle and lose fat at the same time...

Find out more about this and other fat loss myths at: www.TurbulenceTraining.com

Craig's Weekend Diet

I finally gave in.

After months of bugging me, I finally gave in to Brad Pilon's persistence that I try his Eat Stop Eat (ESE) program.

If you don't know, Brad's ESE program is the "Anti-diet" and a lot of TT Membersare using it for their TT Transformations. But to be honest, when Brad first told me about the program, my initial reaction was, "Oh great, now I have a reason to avoid Brad at parties."

You see, frankly, I thought he was crazy.

Then I read the book. The research he covers showed me just how brainwashed I had become by the supplement company ads (even though I was smart enough to not buy their supplements, I was still
convinced that all fat loss dieting had to be borderline obsessive- compulsive).

Brad's ESE is one of the best nutrition books I've ever read, and I went through it in just one evening, because not only was I fascinated by the science, but also by the dieting myths Brad destroyed.

In fact, Brad created this "anti-diet" program for people that are sick and tired of trying to measure out and eat 6 small meals per day. If you are frustrated and overwhelmed by trying to follow that
"bodybuilder nutrition lifestyle", then Eat-Stop-Eat is for you.

But I'll leave his book to convince you. In the meantime, here's my experience with Brad's Eat-Stop-Eat (ESE) diet plan...I like to call it "Craig's Weekend Diet", because that's simply all it is if you do Brad's diet my way.

You live a normal life Sunday through Friday, and then do "Craig's Weekend Diet" from Friday night to Saturday night, and then it's back to normal for the rest of the week.

For more on Brad's book, visit:
=> www.CraigsWeekendDiet.com

So let's start at the beginning of my ESE weekend diet, shall we?

Last Friday, we had dinner around 8 and then a fun an evening out with some friends. I consumed only water for the remainder of the night, so my 24 hour ESE duration officially started at 8pm Friday.

It turned out to be a late night, so I slept in, and then started Saturday morning like I do every weekend, with a 90 minute dog walk over to High Park's "Dog Hill" here in Toronto.

Not surprisingly, my dog was not interested in following Brad's program, and instead he insisted on trying to eat everything along the way, from garbage to bird seed, so by the time we got home, it was noon and I only had 8 hours left to go on my "weekend diet".

Now to be honest, I was getting hungrier as the day progressed. However, it didn't matter because my mind was made up that breaking from the ESE program was not an option. So the hunger didn't bother
me.

Nor was I tired, cranky, or lethargic. In fact, I was as energetic and alert as any of my best days.

After spending a couple of hours in the afternoon on some TT projects, it was time for another long dog walk.

For 90 minutes we hit the streets of Toronto, and again, I washungry enough to eat, but I wouldn't say that I had hunger "pains", and I certainly wasn't light-headed or weak. I just had an empty stomach.

And as we walked by the bistros on Queen Street serving up all-day breakfasts, it smelled even more tempting than usual. Same with the return walk on College Street, through Toronto's famous Little Italy and Little Portugal where the smells wafting from the bakeries were mouthwatering.

But it wasn't a big deal. I knew I was on the ESE plan, and I'd eat again at 8pm. Once we got back home, I managed to get some more work done on a TT project, and I have to say, I appreciated not having to prepare 6 meals per day...or worse, clean up after 6 meals.

The Eat Stop Eat program saves you a lot time on your fasting day - probably over an hour saved on not cooking or cleaning. And I experienced a high-level of mental alertness all day, as so many other ESE users report.

Since you aren't eating food and jacking up your insulin and blood sugar levels, you don't experience the post-meal sleepiness like you probably experience during the workweek at your desk.

Many people following Eat Stop Eat have told Brad that they are the most productive when they are fasting. Perhaps this is because they aren't spending any time worrying about what and where they are going to eat next.

Finally, at 8pm, my "weekend diet" was over, and it was time for dinner of steak, vegetables, and a sweet potato. I think I even waited till 8:30pm because I just wasn't hungry at 8.

And here's the kicker. I had a big fat burning workout planned for Sunday of deadlifts and heavy dumbell presses. I worried that I'd be weaker, but Brad assured me otherwise.

Sure enough, I went to the gym after lunch on Sunday, and deadlifted 375 for 2 sets of 4, followed by dumbell chest presses, using 105 pound dumbells for 3 sets of 5 repetitions.

Both were improvements over the previous week's workout, even though I did this workout the day after ESE. So it didn't have a negative impact on my workouts.

You don't need to worry about losing muscle on this plan, Brad covers all of the science and myths on diets and muscle loss in his book.

Overall, I know you'll find fasting for 24 hours much easier than you think and it might even help you improve your productivity.

Personally, I won't be using Brad's diet every weekend because I have a hard enough time trying to gain weight as it is, but I know that it will be a part of my lifestyle if and when I need to lose belly fat without having to suffer to do it.

Like many TT Members currently using ESE, I know that you'll appreciate Brad's refreshing take on dieting for weight loss.

So say goodbye to diet plans that involve alarm clocks to tell you when it's time for your next meal,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - The whole point...

...of Brad's Eat Stop Eat program is to take the stress out of dieting, and put the living back into your fat loss lifestyle.

"I'm just starting my third week on this program, and it has been painless, there is no weighing, no measuring and best of all no guilt associated with eating what I wanted. Finally, I have found a program that I do not have to put any thought, counting or effort into. Its just EASY!"
Rosanne Clemente, former fitness competitor

Click here to give Brad's diet program a try, and say goodbye to obsessive-compulsive diet habits:
=> CraigsWeekendDiet.com

How to Control Sugar Cravings

From our 3rd place TT Transformation Contest winner, Kristine Willis, comes advice on how to control sugar cravings.

This info was posted on the forums at www.ttmembers.com (where people from all around the world are helping one another lose fat, gain muscle, and change their lives and bodies).

Here's Kristine, telling it like it is, giving some tough love that we all need from time to time...

"For me the biggest thing is mindset. When I read your post it sounds like you've given up on trying to have control over your cravings. You are letting them control you. There is nothing anyone can say or do to help you until you decide it is time to help yourself. I know I may sound a little harsh. I'm sorry but you have the power inside you! If it is something important to you and you believe you can do it, you will be successful. If you've decided nothing works, then nothing will."
Kristine

It sounds so much better coming from her than me,

craig ballantyne, CSCS, MS

PS - Join Kristine and the dozens of returning Transformation Contest challengers in the 2nd TT Transformation Contest starting May 1st.

Click HERE to sign up for the TT Transformation Contest Details

6-Pack Ab Training Advice

I was talking ab training with New Jersey nutrition expert and Superman look-alike John Alvino the other day, when he shocked me with his advanced ab training recommendation.

John got pretty worked up and insisted this is one of the best ways to get ripped abs in half the time it usually would take.

So today, I'm going to let John make his case to you and you can decide whether he is wrong or right...

John has entered bodybuilding competitions with the best of them (including current Mr. Olympia Jay Cutler), and spends everyday training men, women, and young athletes in his gym in Jersey, so he knows a thing or two about training.

Here's Johnny...

*************
These days, every trainer teaches that the abs should never be fatigued prior to performing exercises such as squats, pressing or rowing. Everyone is told to save their ab exercises for the end of the workout. 

But here's the problem...

If you want ripped abs, the above method goes against one of the most basic workout principles: "The Priority Principle". 

The Priority Principle states that what gets trained first will get the best training effect. So why save your abs till the end if you want the best 6-pack you can get?

What if your abs are your weakest body part? What if your abs happen to be your number one priority? In these cases, they should be trained at the beginning of your workout when you are full of energy, not when you are tired.

So I suggest this alteration to your workout:

If abs are your priority, work them out first!

This simple adjustment in training sequence will make a huge difference in your results. If you are used to just throwing in a couple of abdominal sets at the end of your workout, you will literally double your rate of progress towards developing your six-pack. 

Here's a sample Ab Workout you can do right before your next regular workout.

Ab Routine

1a) Low Ball Pull In - 2 x 15-20 - rest 60 sec
1b) Side Crunch On Ball - 2 x 15-20 - rest 60 sec
2) Ab Wheel Rollouts - 1 x 15-20

[CB SAYS..."For more of John's workouts and ab exercises, Click HERE for his Complete Fat Loss program. It comes with a bonus Ab Exercise Index featuring dozens of unique ab exercises, dozens of sample Meal Plans, over 17 tasty protein shake ideas, and 68 pages of delicious fat loss recipes.]

After complete your ab routine (either A or B) begin full body workout!

The only exception to this rule is when you are truly training with maximal weights. That's when you don't want to tire your abs out, because squatting or deadlifting with a max weight needs all the ab strength you have.

But if you are training for fat loss with moderate weights, this is, as I said, a way to double your ab training results.

John Alvino
******************

Let me know if this works for you.

He's got abs of steel,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Don't miss John's 15 Secrets for Losing Stubborn Body Fat...

...and his amazing before and after client success stories.

You can get those for free at his site.

Click HERE for John's article & to see his client's get ripped abs

Abdominal Bodyweight Circuit From Mike Geary

Whew. The 1st-ever Turbulence Training Transformation Contest winners have been announced...check them out here:

=> www.TransformationContest.com  

We've had dozens of amazing success stories and I'm proud of our 4 winners. Watch your email for a link to the rules for the next fat burning workout contest...starting May 1st.

I've got 2 cool new prizes for everyone to compete for...

======================================
Now, time for Mike Geary's Bodyweight Ab Circuit
======================================

I recently interrogated Mike Geary on the best way to get a set of 6-pack abs...and he was kind enough to pass on a bodyweight circuit.

CB: Mike, tell us about your favorite bodyweight exercises and how you use them in a fat loss program.

MG:
I like to combine bodyweight exercises and free weight exercises into what I call "tri-sets" or "quad-sets" (aka - mini circuits).

Basically, I pick 3 or 4 exercises that don't work the same body movements (non-competing) and combine them into high intensity mini-circuits for my clients.

A great bodyweight circuit for ab training example would be:

1. Mountain climbers for 20-30 seconds
2. Dumbbell squat & presses (combination squat then press overhead)
3. Stability ball leg curl-ins (CB calls these SB Jackknives)
4. Stability ball plank holds (a little harder than a floor plank)

This type of circuit can be done without much rest at all between exercises and we would repeat the circuit several times before moving to a new circuit.

This creates a high intensity fat burning workout that works almost every muscle in the entire body.
CB: Thanks Mike!

You can grab Mike's program for only $5 on a trial offer at:

=> StopDoingCrunches.com

Stay strong,

CB

The Turbulence Training Winners

"She actually went from 'Just another girl in the bar...' to 'get out of my way I've got a hot chick to meet!"

That's how one TT reader described the winner of the first ever Turbulence Training Transformation Contest.

So congratulations to Emily Johnson!!!

Thank you for all of your votes and for helping to choose our winner. Emily has won $2000 and a 3-year Platinum TT Membership.

Now I know that my friend's quote might sound a little cheeky to you, but hey, for 99% of folks, deep down, that's the kind of reaction we want to inspire with our transformations.

Whether we want to admit it or not.

I'm sure Emily won't be too upset to be called, "a hot chick"!

(And I'm also sure that with the same amount of work, you too could make amazing changes using the Turbulence Training fat burning exercises.)

If you haven't read Emily's story, make sure you do over at:
=> http://www.TransformationContest.com

Plus, Emily reveals the specific TT Workouts she used to lose 15.5 pounds of fat and 4 inches of belly fat in only 12 weeks.

You shouldn't be surprised to learn that Emily followed the exact workout order I recommend for ALL men and women in the Turbulence Training for Fat Loss manual.

And please also give a big round of applause to our 2nd and 3rd place finishers...and yes, we had a tie for 3rd place, so we have 4 winners in all.

2nd - Steven Hays (Wins $1000 & a 2-Year Platinum Membership)

3rd - Kristine Willis (Wins $500 & a 1-Year Platinum Membership)
3rd - Adam Harper (Wins $500 & a 1-Year Platinum Membership)

I've also awarded surprise bonus prizes to dozens of Honorable Mention winners below...

And don't forget, the next TT Contest starts May 1st.

So take another peak at the top 8 finishers at:
=> http://www.TransformationContest.com

Head on over and check out their inspirational photos and essays,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - No matter what your size, shape, sex, or age, there is someone on the TT Member's Forum who has "been there and done that".

Whatever obstacles you are facing, you'll find a TT Member who has found the solution to your fat burning problems.

Make sure to check out the success stories of all these folks in the Member's Transformation Forum...

(Each of the following men and women have won a 3-month extension to their TT Membership plan).

Laura Meyer
Mark Russo
Abby D.
Juan Ruiz
Mark Smallwood
Lisa Coulson
Evenstar74
RobB
Dean M.
ABrosius
Conmill
Blaphod
Ace
Sajadela
ChipF
Kali
Howard Snyder
DebbieD
Klue
Cmentell
DrummerDano
Garnet
Lishig
Jumpow
Chris Curtis
CMcClenny
MissPip
DPrigent
Theresa Vo
Dale Bateman
Pastor Craig Matthews
Sunshine
MsMiles
SomaGirl
Maggie Wang
Waleed Sarwani
John Pascua
Andy Apsay
Donna Richards
Alexander Slesarev

And don't forget...

The next TT contest starts on May 1st...watch this space for
details, including the new categories and the NEW prizes I'll be
giving away in the 2nd TT Transformation Challenge.

Thanks and congratulations to everyone who participated in the first
ever life-changing Turbulence Training Transformation Contest.

Get the fat burning manual to help you transform your body at:
=> http://www.TurbulenceTraining.com

Truth About Abs part 2

The Truth About Abs has nothing to do with how many crunches you get do in a workout. Mike Geary reveals his 6 nutrition principles to help you get flat abs and burn fat at the same time...

Click HERE to read the rest of Mike's interview...

Don't miss his one nutrition secret to get through a fat loss plateau.

craig

Fat Burning Exercises

Vote Today - It's a VERY Tight Race for 3rd Place

Only 14 votes separate 3rd place from 4th place. So make sure you vote today over at www.TransformationContest.com

Today brings an end to an incredible roller-coaster ride for over 100 men and women who finished the first ever Turbulence Training Transformation Challenge.

There will forever be a strong connection between these folks, who despite living thousands of miles apart were able to support and encourage one another to achieve more fat loss than they ever had before.

Please take a moment to recognize their efforts by voting today, and realize that their journey to fat loss and better health, just like yours, is not over.

In fact, for many folks, this is just the beginning.

"It's difficult to find the words to express the difference the TT program has made in my life. I don't feel like the same person I was on January 1st. The support network on the TT Member's Forum is incredible. The words of encouragement, the suggestions, and the support that was always available helped keep me accountable but also helped keep me strong. I realized I was not alone in my journey."
Kristine Willis, Transformation Contest Finalist

The next TT Transformation Challenge officially begins on May 1st.

But you can get the manual now and start preparing your nutrition and exercise plan today (but don't forget to vote first!).

Vote now for the 1st-Ever Turbulence Training Transformation Challenge at:

=> http://www.TransformationContest.com

Head on over and check out their inspirational photos and essays,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training
Fat burning exercises

PS - The Winner will be announced on Tuesday, April 22nd.

Tell your friends to vote at http://www.transformationcontest.com/

Top prize gets $2000.
2nd prize gets $1000.
3rd prize gets $500.

And there are a lot of 3 month and 1-year memberships being given out as honorable mentions.

(Plus, I'm offering even more prizes in the next Transformation Contest!)

PPS - Congratulations to everyone who completed the contest. We are all very, very proud of you.

Last chance to vote:
=>http://www.transformationcontest.com/

Transformation Contest Voting

Monday is your last chance to vote in the Turbulence Training Transformation Contest.

...So vote for one of these folks...

1) "Laura Meyer Went From Great Body to Amazing Body, Losing 9 Pounds and Over 2 Inches From Her Waist"

2) "Mark Russo Lost 20 Pounds of Fat and is Down to 10.5% Body Fat...Even Though He Only Exercises Three Times Per Week for 45 Minutes"

3) "Kristine Willis Looks 10 Years Younger...Thanks to Losing 4 Inches from Waist While Burning 16 Pounds of Fat"

=> Click HERE to Vote http://www.TransformationContest.com

Head on over and check out their inspirational photos and essays,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training for Fat Loss Workouts  

PS - The Winner will be announced on Tuesday, April 22nd.

Tell your friends to vote at:

The Turbulence Training Transformation Challenge

Top prize gets $2000.

And don't forget...

The next TT contest starts on May 1st...watch this space for details, including the new categories and extra prizes I'll be giving away in the 2nd TT Transformation Challenge.

PPS - Congratulations...

4) "Juan Ruiz Lost 86 Pounds in Less Than 7 Months With Turbulence Training, Including 25 Pounds in the Last 12 Weeks"

5) "Emily Johnson Fits Back Into Her Skinny Jeans, Losing 15.5 Pounds, 5.3% Body Fat, 2 Inches from Her Waist, and 4 Inches of Belly Fat"

6) "Adam Harper Sheds His Former Skinny-Fat Guy Body and Loses 15.5 Pounds and 8% Body Fat in Only 12 Weeks"

7) "Abby Lost 14.4lbs, 13.0", and 4.2% bodyfat in only 12 weeks!"

8) "Steve Hays Reverses the Aging Process...By Losing 33.4 Pounds of Fat and 7.5 Inches From His Gut in Just 12 Weeks" 

Vote now for the 1st-Ever Turbulence Training Transformation Challenge at:

=>

...to everyone who completed the contest. We are all very, very proud of you.

Joey Atlas Exercises for Abs & Your Butt

Today, let's step out of our comfort zone and hear from a trainer who thinks a little differently than me.

I was recently emailing back and forth with a "booty-building" expert named Joey Atlas (visit his site here), because I wanted him to give me some of his best ab and butt sculpting tips.

I'm relentless when it comes to finding out new training info, so eventually, in order to get me to quit bothering him, Joey gave me 4 reverse crunch variations and 3 variations of a butt exercise.

Joey also had two key points that are a little different from my way of training people.

First, he doesn't believe in switching up the entire program every 4 weeks like I insist.

Instead, he just wants you to modify the exercises you are doing. So I guess that isn't a huge deviation from my methods, but its still a little different.

Next, Joey really likes reverse crunches. I'm not a huge fan of them, but he does make a pretty good case for them with these four variations...

Here's Joey with his tips...

******
For abs and core - one of my all time favorite exercises is the reverse crunch. Now, most people - if they've even ever heard of the reverse crunch - stop there, and then want to know "another
exercise for the abs".

The truth is, the basic reverse crunch can be morphed into at least 4 variations. These are:

1 - Cross leg reverse crunch
2 - Twisting reverse crunch
3 - Incline/Decline reverse crunch
4 - Side to side reverse crunch

The second example features my all time favorite butt and thigh exercise - the one leg hip extension (OLHE). This exercise is done with a simple floor mat and it can easily be morphed into 3
variations. These are:

1 - OLHE with a stability disk or small ball (soccer ball size)
2 - OLHE with 55cm swiss ball
3 - OLHE using the edge of your couch or an ottoman

Make your program fun and realistic by modifying the exercises you already know how to do - without having to do a complete fitness program makeover every 2 or 3 months.

It's easier to stick with and you won't stress out, thinking you 'have to change everything around again' - while still reaping the desired benefit - results.

************
Thank you Joey, interesting perspective.

For women interested in toning their trouble spots, Joey has just launched a new program called "The Lower Body Makeover".

Check out his butt, hip, & thigh exercises here:
=> Lower Body Makeover

Helping you build better abs and a better butt,

Craig Ballantyne, CSCS, MS

PS - Don't miss Joey's article...

..."Five Facts You Must Know In Order to Make Dramatic Improvements In Your Leg, Butt, Hip and Thigh Areas"

Click HERE to read Joey's article's on the 5 facts for a better butt

Lose 30 Pounds in 3 Months

If you want to lose 30 pounds in 3 months, then you have to read Steve Hays' fat loss story (Vote for him HERE). It's the success story that all overweight men dream about...how he lost over 30 pounds in less than 90 days...

********************
12 weeks ago, I was nearly 34 pounds heavier. I was 271 pounds, the heaviest I'd ever been in my life.

I felt fat. My XL clothes were tight, and I had just bought size 40 jeans (a first in my life). Despite all this, I didn't do anything about it, until my 3 year old son asked me why I had "big boobies." I can't think of a more embarrassing question a son can ask his Dad.

I have three kids, and my oldest is only 4 years old, so I didn't have a lot of time to dedicate to getting in shape. I thought it took 90 minutes a day, 6 days a week to get into shape. In addition, I've never been able to stick with a nutrition or workout plan for longer than a month. Then I read about Turbulence Training.

I found great support from Craig and the rest of the great people in the http://www.ttmembers.com/ forums. As I progressed further into my 12-week transformation, I found that my body was losing fat extremely quickly, but more importantly, my mindset was changing. I found myself looking forward to the workouts, and looking forward to eating good foods.

I never worked out more than 3 days a week. In fact, I had overworked myself at the beginning, and worked out only once in the first 18 days of the contest, and it showed: I only lost 2 pounds. For the last 66 days, I really started following the Turbulence Training program to the letter, and ended up losing 32 pounds in that time.

Programs used:

Weeks 1-3: Bodyweight 200. Once.
Week 4-5: Intermediate TT
Week 6-9: Original TT
Week 10: Hardcore TT
Weeks 11-12: TT for Abs

This is the first time in my life I feel like I am in decent shape. Before the contest, I couldn't do any chinups, now I can do almost 4. Before, I had trouble bench pressing 55lb dumbbells. Now, I use 75lb dumbbells.

Finally, the bodyweight 200 circuit that I did as my first TT workout took me nearly 30 minutes to complete, and made me feel like I was about to die afterward. Today, I did the exact same workout in under 13 minutes, and felt ready to do another couple rounds.

Turbulence Training works. I am proof of that. But I'm also proof that it only works if you put the principles into practice. Once I read the book, I intellectually knew how I could lose fat. Now that I've followed the program, I know how to lose fat.
Steve Hays - Vote for him HERE
**************
Thank you Steve, and congrats to you and the other 7 finalists over at
http://www.transformationcontest.com/

If you haven't voted yet, get over there and vote!

You only have until Monday,

CB
www.TurbulenceTraining.com

The Truth About Bodyweight Ab Circuits

I recently interrogated Mike Geary on the best way to get a set of 6-pack abs...and he was kind enough to pass on a bodyweight ab circuit.

CB: Tell us about your favorite bodyweight exercises and how youuse them in a fat loss program.  

MG:
I like to combine bodyweight exercises and free weight exercises into what I call "tri-sets" or "quad-sets" (aka - mini circuits).

Basically, I pick 3 or 4 exercises that don't work the same body movements (non-competing) and combine them into high intensity mini-circuits for my clients.  

A great bodyweight circuit for ab training example would be:  

1. Mountain climbers for 20-30 seconds

2. Dumbbell squat & presses (combination squat then press overhead)

3. Stability ball leg curl-ins 

4. Stability ball plank holds (a little harder than a floor plank)  

This type of circuit can be done without much rest at all between exercises and we would repeat the circuit several times before moving to a new circuit.  This creates a high intensity fat burning workout that works almost every muscle in the entire body.

CB: Thanks Mike! You can grab Mike's program for only $5 on a trial offer at:

=> StopDoingCrunches.com

Turbulence Training Idol - Vote Now!

They've come from all across the world to lose fat and change their bodies...

And now there are only 8 left.

4 guys.

4 gals.

And you hold their fate in your hands.

Vote now for the 1st-Ever Turbulence Training Transformation Challenge at:

=> http://www.TransformationContest.com

Head on over and check out their inspirational photos and essays,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training Workouts  

PS - The Winner will be announced on Tuesday, April 22nd.

Tell your friends to vote at:

The Turbulence Training Transformation Challenge

Top prize gets $2000.

And don't forget...

The next TT contest starts on May 1st...watch this space for details, including the new categories and extra prizes I'll be giving away in the 2nd TT Transformation Challenge.

PPS - Congratulations...

...to everyone who completed the contest. We are all very, very proud of you.

16 More Ab Exercises From Alwyn Cosgrove

Last week, Alwyn Cosgrove gave us 21 ab stability exercises...if you missed that, check the list here:

=> 21 Ab Stability Exercises

This week, he brings us 16 more ab exercises, but this time there is a little more movement in each exercise (and frankly, that makes them harder to do).

So if you're an ab training superstar, you'll love this list.

(NOTE: I apologize, but I don't have photos of these exercises...I will try to do a video with some of them soon!

1) Plank on elbows - walk to push up

2) Plank on elbows on ball - walk to push up

3) Plank - elbows on ball - move the ball

4) Stability Ball (SB) kneeling rollouts from elbows

5) SB kneeling rollouts from hands

6) SB standing roll outs from hands

7) Valslide (VS) plank position 1 (under shoulders)

(NOTE: What's a Valslide? Check out www.ValSlide.com)

8) VS plank - position 2 (in front of shoulder)

9) VS plank push aways

10) VS plank push aways to one arm push up

11) VS plank push aways to spiderman push ups

12) Prone jackknife

13) Prone jackknife with band resistance

14) Single leg prone jackknife

15) Prone pike

16) Single leg prone pike

To see how Alwyn Cosgrove uses these exercises in his workouts,
=>> Click HERE for Alwyn's Afterburn Fat Loss program

More great 6-pack ab tips from Tom Venuto & advanced exercises from the Diesel Crew coming up later this week,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Alwyn has a fat-burning workout called "Afterburn"...

...and it will help you lose your belly fat and get a flat stomach.

Especially if you use the exercises he recommends above.

=> Click HERE to Get Great 6-Pack Abs with Alwyn's Afterburn Workout

My Favorite Gym & Workouts

I like training at Gold's Gym.

I don't care how cheesy the music is, how many meatheads are there, or how many girls are dressed up for a nightclub, not a workout.

I just really like training at Gold's Gym.

And that's what I did on Saturday afternoon while I was visiting Charleston, South Carolina.

The gym was empty, after all, it was a gorgeous sunny afternoon at 2pm when I started my workout that included...

- 3 sets of bench press
- 1 set of deadlifts (using my TT Hard-core deadlift program)
- 3 sets of rows
- a cable chest/ab exercise
- DB triceps extensions
- pullups

I also went through one round of the lower ab circuit from my TT for Amazing Lower Abs program (after all, April is Abs Month - and you can get my latest program, TT for Amazing Lower Abs in the TT Member's Area when you grab your copy of TT).

Keep your eyes peeled for me at your local Gold's Gym - you'll never know where I might show up,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Tomorrow is the final day of the first Turbulence Training Transformation Contest...

Everyone will get a chance to vote on the winners late this week.

Check out some of the top success stories here:

1) Tall, blonde, & Turbulent: Find out how she lost 9 pounds & 2 inches:
=> Female Turbulence Training Success Story

2) Read how Kristine looks 10 years younger (after losing 16 pounds):
=> Look 10 years younger with TT

1) How father of 2, Andy Apsay went from 15% body fat to 10% body fat in only 12 weeks using the Turbulence Training workouts:
=> Turbulence Training for Dads

2) How Mark Russo built a cover model body in just 12 weeks. He lost 18.5 lbs and and 9% body fat:
=> TT Before & After

3) How the most dramatic Turbulence Training Success Story of ALL Time lost 86 pounds in 7 months:
=> Lose the Gut with Turbulence Training

A Day in Charleston, South Carolina

We just had a great day in Charleston, South Carolina, and the surrounding areas. I'm tired, tanned, and totally looking forward to my last day in this great city on Sunday. The weather was perfect, the city was charming, and the people were friendly. If you've ever thought of going there for a visit, I give it 4 thumbs up. You'll love it.

So, want to know what we did? Alright, here it is.

We started the day with a trip to Folly Beach to get into the surf. It was windy and the water was choppy, so we weren't out long. I was (pleasantly) surprised to see how many college girls were out on the beach braving the cool ocean wind in their bikinis. My hat goes off to those little troopers.

After being in the water for only a short time, we tried a round of "Shrimp and Grits" for brunch at Snapper Jack's. Not bad. Always good to try a local favorite. After eating, it was back to the hotel for a hot tub down by the pool, and then off to Gold's Gym for a bench press workout.

I love working out at Gold's Gym. I know the scene is cheesy, and it's just as much as a nightclub/pick-up spot as it is a gym, but I can't help but liking it there. It's just too much fun.

Always good to see insanely strong guys throwing the weights around, and funny to watch all the cardio bunnies on the machines. Although, because it was 2pm on a gorgeous Saturday afternoon, there wasn't a lot of anything to be seen at the gym. Not too worry, it let me get my muscle building workout done without any waiting. And my lower abs circuit too.

After the gym, we did a 2.5 hour walk around Charleston. My legs are still sore now.

We started down Calhoun then turned right and walked around Colonial Lake. Loving the old houses down there. Then back up Rutledge to Calhoun again, and on towards Marion Square or Park or whatever it's called. Lots of Co-eds from the College of Charlston tossing the frisbee and football around.

Then down King Street and past a lot more old, beautiful, charming homes. Felt like I was walking through the film scenes of Gone with the Wind. And along the way, I stopped and bought a glass of lemonade from two young girls who had set up a lemonade stand in front of their old Colonial Home.

Man, is this place for real? It was very cute to see them setting up shop, so I signed their international guest book and gave them $3 bucks (in case you want to know, lemonade is now going for $1.50 for a large glass...a far cry from the 5 cents you see in comic strips - probably has something to do with rising gas prices).

And so then we carried on, walking down King, where the only thing to complain about was the abundance of horsefarts...but that's what you get when you have dozens of horse and carriages on your streets.

We walked all the way down to Battery Park and then turned back up East Bay Street and walked all the way up to Calhoun. Fatigue was starting to set in, and it was starting to get overcast and looked like rain...but I got suckered in to turning back down towards Battery Park on a street (I forget the name) lined with Charleston's shopping district.

So back down, and then back up Rutledge by Colonial Lake one more time.

Trust me, when you walk these neighborhoods, you'll have a hard time getting over all the beautiful homes...with their giant pillars and grand entrances...you'd think you had gone back in time.

Finally, we made it up to Calhoun again, and then slowly, almost painfully, we shuffled back to the hotel. Then back downtown (by cab this time!) to dinner at Slightly North of Broad (SNOB). Just one of Charleston's gorgeous restaurants, and then finished off the night with a stop at one of the Rooftop bars where you could see across the entire city (because there are no high-rise buildings taller than the church steeples) and across the water to the outer islands around the city.

Heck of a day. But back to work tomorow on a top-secret Turbulence Training project that is the reason I came down to Charleston...but I can't announce what it is until the middle of September.

Sorry for the suspense, but I know you'll love it.

Charleston is officially my favorite American city,
CB

Click HERE for the program that will give you endless energy like me

How To Get Flat Abs & Lose Lower Belly Fat

If you watch TV, you've probably heard of the Biggest Loser, featuring expert trainer, Jillian Michaels.

She helps overweight men and women make dramatic life changes in their health and bodies. Kind of like the Turbulence Training Transformation Contest....

So today, Jillian Michaels, one of the celebrity trainers from the "Biggest Loser" TV show, gives her advice on burning the last bit of belly fat to help you get flat abs...

*******
"Crunches don't equal abs.

You can't do crunches and expect to see abs if they're trapped under a layer of fat.

Taking off the last problem pounds requires discipline. You're fighting you're body's natural chemistry. Your body wants to keep on an extra 10-15 pounds and losing the last 10 pounds isn't always about getting healthy in the same way losing 30 or 40 is.

Sometimes, it's about vanity, and for vanity, you have to make sacrifices. Your body doesn't want to shed that weight just because you are a narcissist and want to wear size two jeans.

You have to trick your body into thinking it's a safe weight, and that means plowing through the program without giving your body the chance to rebound back to its old weight.

If you can read In Touch on the treadmill, you aren't working hard enough."

********
I couldn't agree more.

Jillian has one more recommendation for you on how to get flat abs.

Listen to what she has to say here:
=> http://turbulencetraining.com/Jillian_Michaels.shtml

Hear what one of the world's top trainers is saying,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - She also says something about me that's not quite accurate...

I've corrected it here:

Click HERE for Jillian's shocking recommendation

A New Workout Personal Best

I set a strange new personal record in my workout last night.

But it was for latest workout time ever. Or earliest, depending on how you look at it.

I got to my hotel here in Charleston at midnight, thanks to Charleston celebrity cab driver, "Skeeter" Brown.

When asked why he was named "Skeeter", he told me everyone thought he looked like a "Skeeter" when he was born.

Anywayyyyyyyyyyyyyyy...

Got to my room, did some work, had a snack, and then hit the 24-hour hotel gym for a workout at 1:20am. Lots of rowing and pulldowns and some dumbell stuff. I hope to get a real workout in on Saturday afternoon.

Nice little place this Charleston city seems to be...might even get a chance to go surfing.

Off to work now,
CB

Big News Coming at Turbulence Training

Big 5 Fat Loss Exercises

Listen to fat loss expert Craig Ballantyne interviewed by high-energy California fitness expert, Mike Mahon, CSCS, as Craig reveals his top 5 exercises for fat burning. Of course, there's always a Turbulence Training twist to Craig's fat loss answers, so don't miss his recommendations on the best 5 exercises for fat burning:

Click HERE to listen to the "Big 5 Fat Loss" interview (for TT Members only)

Read This.

Read this.

Think about it.

Understand it.

Once you "get it", you'll be able to choose the right workouts to help you burn fat and get maximum results in minimum time.

***********
From Alwyn Cosgrove:

"Looking at aerobics for fat loss and ignoring the post workout period is short-sighted. If we studied weight training the same way – looked at what happened during the workout and ignored the post workout adaptations – we'd have to conclude that weight training would destroy muscle tissue and make you smaller and weaker. We know that doesn't happen!

Conclusion- the workout is just the stimulus. The adaptation is the goal."

--
AC
www.alwyncosgrove.com

Alwyn Cosgrove Ab Exericses

In Santa Monica, there's a famous bar called the King's Head Pub.

And every New Year's Eve, the King's Head rings in the New Year at 4pm (to coincide with their friends back home in the UK), and then again at 9pm (to celebrate with Americans on the East Coast), and then again at midnight (of course).

Twelve days ago I had dinner at this famous King's Head pub with Scottish fitness expert Alwyn Cosgrove.

Alwyn and I had a long discussion covering everything in the fitness industry (from Valslides to Jay Ferruggia's PR Workouts to fat burning workouts and all the sport-specific training in-between), but what was most interesting was Alwyn's latest recommendations for ab training.

So I twisted his arm to get him to reveal a long list of ab exercises for you to use in your workouts...

Here's what Alwyn had to say:

********
A recent study testing abdominal activation with various exercises showed an interesting trend.

The most activation occured when the abs were used as stabilizers as opposed to prime movers.

In other words - planks and the ab wheel type exercises worked the abs HARDER than crunches or reverse crunches.

Therefore, you need various types of stabilization work in your routine to get maximum results. Start with an isometric variation and then add a dynamic stabilization version.

Here are 40 ab stabilization exercises from my staff training manual at my gym, Results Fitness:

1) Plank

2) Plank with single arm support

3) Plank with single leg support

4) Plank with single arm and single leg support

5) Plank on Stability ball - elbows on ball

6) Plank on stability ball - hands on ball

7) Plank on Stability ball - elbows on ball & single leg support

8) Plank on stability ball - hands on ball & single leg support

9) Plank on Stability ball - elbows on ball & feet on bench

10) Plank on stability ball - hands on ball & feet on bench

11) Stability ball knee drives

12) Stability ball cross body knee drives

13) Side Plank

14) Side Plank with single leg support

15) Side Plank on Stability ball - elbows on ball

16) Side Planks from hand

17) Side Planks from hand with single leg support

18) Alternating side planks to elbow

19) Alternating side planks to hand

20) Alternating side planks to elbow with single leg support

21) Alternating side planks to hand with single leg support

*********
Whew. We'll save the remaining 19 exercises for a follow-up email next week.

I guess the exercises are actually Scottish, not Californian,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Alwyn has a fat-burning workout called "Real World Fat Loss Results"...

...and it will help you lose your belly fat and get a flat stomach.

Especially if you use the exercises he recommends above. More exercises to come next week.

In the meantime, get started with Cosgrove's training:
=> Click HERE for Alwyn's program