Yesterday I did a workout at the local YMCA, surrounded by a well-meaning Personal Trainer and her 3 overweight female clients. The situation was perfect for their success...
1) They were getting social support by exercising with friends
2) The trainer was enthusiastic.
3) The gym wasn't filled with annoying meatheads, except for me.
But then the personal trainer unknowingly started participating in "the female workout scam".
Here's how it works...
Personal trainers give their clients "fluffy" exercises like triceps kickbacks, cable chest flies, the inner thigh machine, and those
pathetically useless "Plie Squats".
All of these exercises are designed to trick the female client into thinking she is doing female specific toning exercises...but the truth is, none of these exercises help them lose weight.
As a fitness expert who's designed programs for Women's Health, Prevention Magazine, and even Shape Magazine, I find this female workout scam very painful to watch.
I've trained many women who had never done a pushup or chinup before they worked with me because their last trainer refused to put "real exercises" in their workouts.
In my opinion, this is because most trainers do not RESPECT the physical ability of women.
The trainers think...
- "Oh, she can't do it."
- "She doesn't want to work that hard."
- "I'm worried she won't want to do it and I might lose a client."
So they justify giving female clients "politically correct" workouts and listen to their clients complain week-in and week-out that they are not getting results (but the client doesn't switch trainers because their trainers are "so nice").
Me on the other hand...well, I was once "fired" by a client because I made her stop talking to me while she did each exercise. Imagine that, actually making a client focus on the exercise.
(I guess her past trainers let her carry on a conversation while she did her kickbacks. What a scam! Workouts are for working out, not for conversations!)
Anyways, you can see how fired up I get by this female workout scam.
I've watched trainers fall asleep while charging women $150 an hour for these scam workouts.
Can you believe it? Charging someone $150/hr while you take a nap on a bench and your client does a useless workout? Oh, and I forgot to mention, he actually had three clients training with him at the same time. $450/hour for sleeping!
No wonder the personal trainer industry gets such a bad name.
Well, I'm so worked up I'm going to go de-stress and take my puppy dog out for a walk in the country.
In the meantime, just say NO to politically correct, rip-off workouts and scam exercises.
Just because you're a woman doesn't mean you should scammed by personal trainers,
Craig Ballantyne, CSCS, MS
Click here for fat burning workouts for women
Tuesday, September 30, 2008
Female Workout Scam
Squats & Chinup Workout
I've added a workout C - featuring squats and chinups - to my TT 2k4 program. Here's what I did today...
1) Narrow Grip Overhead Squat - 45x5 (tough posture exercise)
2A) Narrow Stance Squats - 3x8 with 300, down set with 135 full squat for 12
2B) Chinups 15, 10
3A) Good Mornings - 2x8 with 165
3B) Cable Abs - 22, 18
Grade D-. I need a lot of improvement on these lifts!
Craig Ballantyne, CSCS, MS
Monday, September 29, 2008
Free Abs Workout
Tell Ben Stiller he can forget about 7 minute abs...because the 6 minute free abs workout is here. Here's a FREE sample program from this new bonus you get with the TT for Abs System...
Beginner/Intermediate System #3
- Do these exercises in supersets with no rest between exercises.
- Rest 30 seconds before repeating the superset one more time.
- Move immediately to the next superset without rest.
1A) Side Plank - 20 second hold per side
- No rest.
1B) Stability Ball Rollout - 5 reps (2-0-1)
- Rest 30 seconds before repeating one more time.
2A) Bird Dog - 6 reps per side with a 3 second hold at the top (1-3-1)
- No rest.
2B) X-Body Mountain Climber - 5 reps per side (1-0-1)
- Rest 30 seconds before repeating one more time.
You'll be shocked at the results you can get in just 6 minutes with this free abs workout.
Here's feedback from one happy TT user who tried out the Beginner 6-Minute Abs workout...
"Hello Craig, I was sitting around watching football on the weekend and decided to do 6 minute abs beginner work out system #1. It was a tough but manageable workout and the abs definitely felt worked and I got that "I have a six pack on the way" feeling after doing it. It is very effective and my core feels stronger after doing it. I love that there were no crunches involved. No crunches is one of the many great aspects of your programs! On a side note, I told a friend about the name of the program and sure enough we just had to watch the "There's something about Mary" DVD later that day! We killed ourselves laughing. Thanks for the creative program with the creative name!"
Blair
No more crunches or 7-Minute Abs,
Craig Ballantyne, CSCS, MS
For another free abs workout visit:
=> www.turbulencetrainingforabs.com
6am Workout
I don't usually workout so early, but had meetings all day today...so I got up at 5, did a bit of work, then did a quick interval type training workout and some stretching. I actually went outside for a 10 minute walk to get started, because I was quite stiff.
So I walked around "Little Poland" in the West end of Toronto. Nice neighborhood, very eclectic. Every shop on the main street is a sausage shop, a bakery, or an organic food store. Locals are either overweight or super healthy. But we all manage to co-exist peacefully.
When I got home...
Stretches
Kettlebell Swing Intervals (using the popular Tabata method: 20 seconds on, 10 seconds off, 8 times).
More stretches
Back to heavy weights tomorrow,
Craig Ballantyne, CSCS, MS
Grab TT Bodyweight Cardio at => www.turbulencetraining.com
Sunday, September 28, 2008
How to Get Started On a Weight Loss Program
Here's one of the best, yet simplest tips I've read on getting started on a weight loss program.
"The best way to get started is to get started. Life rewards action...not reaction. Wait for nothing. Attack life. Don't plan to death or ask for permission...but act now...and apologize later."
Kekich Credo #81
We all need to pay attention to that lesson. After all, we can make a million and one excuses for not starting a new diet and workout program at this time of year...
- It's too close to the holidays.
- It's too stressful with all this craziness going on in the USA
- I'll wait till New Year's
And so on...
Or, you can be like TT Member Mike Cheliak, who didn't plan to death, or over-analyze things. Instead, he found an opportunity to better himself and on Sunday morning he was busy TAKING ACTION.
Here's what Mike had to say...
"OK...Sunday morning came and Craig's email advised that the NEW TT 6-Minute Abs routine was available.
I was already heading to the gym to do a Total Body Ten Circuit (available in Turbulence Training for Fat Loss - Page 94) and I felt a little guilty about enjoying too much unhealthy stuff the night before so I combined the two workouts (I did the advanced abs - because I am a glutten for punishment).
"I did three total body ten circuits and two advanced ab circuits. I was SOAKED from head to toe! I felt fantastic afterwards and my whole core had a really nice "warm" feeling as well. I have the distinct feeling that my abs will be yelling at me tomorrow! Thanks Craig...another time efficient killer routine to ad to the collection!"
Mike Cheliak, MikeCheliak.com
Be like Mike. No more excuses.
You'll get the Total Body 10 and the 6-Minute Abs programs when you grab your copy of Turbulence Training for Fat Loss here:
=> http://www.turbulencetraining.com/getstarted
Just get started,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
Deadlift and Lower Body Workout
Today was my modified version of Workout B from the TT2K4 program. After a breakfast of 2 bananas, 2oz almonds, and an apple, I went to the Y to train...
It was nice and quiet. Watched a trainer coach 3 overweight women on how to do chest flies with the cable crossover equipment. Not sure what the point of that is...cable flies don't seem like a priority for an overweight woman. I just don't understand where some trainers get their workout ideas from...
My workout...
Extensive warmup that I'm too lazy to write out
1A) Deadlift - 325x2 (double overhand), 345x3 (alternate grip), 365x3 (alternate grip), 225x12 (OH)
1B) DB 1-Arm Standing Shoulder Press - 60x6, 65x6, 70x4
2A) Barbell Bulgarian Split Squat - 3x8
2B) DB RDL - 3x8
3A) Stability Ball Leg Curl - 3x20
3B) Cable Abs - 3x12
Pretty good. Two days off now due to OSP meeting, and back at it on Wednesday.
Make sure all your exercises are worth it,
Craig Ballantyne, CSCS, MS
Click here for TT 2K4
Saturday, September 27, 2008
The 7 Workouts of 6-Minute Abs
TT 6-Minute Abs
You'll get 7 different workouts for your abs that only take 6 minutes. There are 3 beginner workouts and 4 advanced workouts. Here's one of the tough advanced 6-minute abs workouts...
Advanced System #2
- Do these exercises in a circuit with no rest between exercises.
- Rest 30 seconds before repeating the circuit two more times.
1) Stability Ball X-Body Mountain Climber - 10 reps per side (1-0-1)
2) Spiderman Pushup - 12 reps per side (1-0-1)
3) Stability Ball Rollout - 10 reps (3-0-1)
That will have your abs screaming for mercy during the workout, and you won't forget the next day about this workout. In fact, it is so POWERFUL that I insist you just do ONE round of the circuit the first time through. And it is NOT for beginners.
Beginners could substitute...
1) Mountain Climbers - 5 per side
2) Kneeling Pushups - 8-10 reps
3) Side Plank - 15 second hold per side
That would be a nice beginner circuit there, and you could go through it 2-3 times in 6 minutes.
Let me know what you think of the 6-Minute Abs workouts. You'll get this program free in the TT Member's Area when you grab your copy of the Turbulence Training Fat Loss System today.
=> Click Here for Turbulence Training
No crunches or sit-ups in the 6-Minute Abs program,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - Have you heard what Jillian Michaels said about Turbulence Training and your six pack abs?
Listen here to world famous trainer Jillian Michaels as she recommends Turbulence Training to someone looking for six pack abs:
=> Click Here to Listen to Jillian Michaels recommend Turbulence Training
What is TT 2K4?
What is TT 2K4? TT2K4 is a program in the Turbulence Training for Fat Loss package, and it is fat loss code for Turbulence Training 2004, the year I "invented" this particular workout.
Coincidentally, after a 3 year hiatus, I'm now back working out at the same gym in Toronto where I invented this program. It's a good ol' dungeon gym.
However, today I'm out at my country home, and trained at the YMCA in Stratford. Early. There were only two other folks in the gym. I also modified the program slightly.
Long warmup
1A) Bench press - worked up to 265 for one rep.
1B) DB Rear Delt Raise - 3x10
2A) Incline Bench Press - 135x3x6 (taking it easy first week in program)
2B) DB Row - 3x6 with 100lb dbs
3A) DB Floor Press - 70x2x8
3B) BB Curl - 95x2x8
35 minutes.
This workout assured me that the DB Floor Press is a great exercise, even though it is awkward and looks weird. But it is an incredible press that works the triceps hard
Add a 1-2 second pause at the bottom when your upper arms are touching the floor to increase the work on the triceps.
Stay strong,
Craig Ballantyne, CSCS, MS
Click here for TT 2K4 and all the TT for Fat Loss progams
Friday, September 26, 2008
Fat Burning Cardio Workout Mistakes
A lot of people are doing intervals wrong.
Here are two ways that people do intervals wrong and that end up reducing the effectiveness of their workouts.
1) Don't work too HARD during the recovery.
Too many folks are stuck in the high heart rate marathon mentality.
They think if their heart rate isn't always elevated then they won't be burning fat. But that's not the case at all.
Don't get hung up on heart rate. Just stick with the interval program where you work hard, and then work really easy to recover. It's all about the work you do, not a steady heart rate.
2) Don't alternate between a strength training exercise and an interval.
If you do this, your strength work will suffer.
Want to get 20% weaker in your lifts? Then just try to lift something after you have sprinted for 30-60 seconds. I guarantee you'll be a lot weaker if you do that...but that's the exact opposite effect of what you are trying to achieve with TT.
We want to be fresh and strong for our strength training exercises, and then finish the workout with energy-depleting, turbulence-promoting interval training.
Again, the bottom line: You'll get more results by doing your intervals at the end of the workout.
"Just wanted to let you know my clients and I think the supersets and circuits in the TT Fat Loss and Bodyweight manuals are awesome. I must say it was somewhat of an experiment for me, as a new trainer, because I've been taught "cardio" for fat loss comes first, then strength training, and vise versa for mass building. Now I've got my clients sweating before any "cardio" begins, and they are truly performing better doing the strength-work first."
Lisa Grivers, Personal Trainer
Make sure you are following a perfectly-structured professional plan,
CB
PS - Want to know how to do Bodyweight Circuits for Fat Burning Interval Cardio?
I just finished up a new workout called, "TT Bodyweight Cardio".
And you can get your copy by getting started with the full Turbulence Training for Fat Loss System. You'll get a 3-month bonus TT Membership and you'll be able to download the TT Bodyweight Cardio program in the Member's area.
=> Click here to get Turbulence Training
Thursday, September 25, 2008
Last Meatheads Workout
This was Workout D of week 4 of the TT For Meatheads program. Time to move along, unfortunately. This was one of my favorite programs of all time, mostly because it included a lot of exercises I hadn't done in a long time. In fact, except for the pull-ups, it had been months since I'd done any of the exercises in today's program. It was just like being back in High School, doing all these fun exercises after school.
1A) Military Press - 135x3x6 (stuck at this weight...)
1B) Pullup - 14, 9, 7, 5
2A) Barbell Curl - 105x6,4,4 (decided to go "all out" - but with good form of course)
2B) DB Triceps Extensions - 45x3x6
3A) DB Incline Curl - 5x5 with 30 pounds
3B) Triceps Rope Extension - 5x5 (couldn't find the EZ Curl bar)
So that's it. Going back over to TT 2K4 next month, but I'm also working on a new TT for Meatheads program that I'll have my two self-proclaimed "meathead" buddies try out next month, and you'll get to use it in November.
Stay strong,
Craig Ballantyne, CSCS, MS
PS - TT Bodyweight Cardio is Here!
If you want to burn fat at home where you don't have any cardio machines, I have the perfect program for you...
How to Do Bodyweight Interval Cardio Circuits
Did some bodyweight interval cardio circuits last night as part of two solid hours of filming, including all the videos for my upcoming October Workout of the Month...
"TT Bodyweight Cardio"
You're going to love it! In fact, you'll love my system - outlined below - on how to do bodyweight cardio with little or NO equipment.
Funny enough, I also received a great question yesterday...
Q: "How to I set up bodyweight cardio circuits?"
My Answer:
When putting together a BW circuit, I like to go in this order:
1) A fast, dynamic bodyweight exercise (jumping jacks or running in place)
2) A bodyweight squat (total body warmup) - Prisoner Squat or Y-Squat
3) An easy pushup (regular or close grip, kneeling if you are a beginner)
4) A single-leg exercise (such as a walking lunge with a pause at bottom to stretch psoas and rectus femoris - aka "hip flexors")
5) An upper back exercise (pullups, inverted rows, or resistance band rows if you don't have a bar; or stickups if you have nothing at all)
6) Another single-leg exercise
7) A total body ab exercise (x-body mountain climbers are great)
8] Another total body, fast paced exercise (burpees, jump rope, jumping jacks, sprints, running in place, etc)
Do this as 1 giant circuit. No rest between exercises. Rest 1 minute at the end of the circuit and go through this 1-3 more times depending on your fitness level.
BEGINNERS should only go through this once, and at an easy pace AND with REST between exercises. Be CONSERVATIVE anytime you start a new program.
So have a great time with these fun bodyweight cardio workouts...
Then say goodbye to long, slow, boring, montonous cardio forever,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
P.S. Grab your copy of TT Bodyweight Cardio...
By getting started with the full Turbulence Training for Fat Loss System. You'll get a 3-month bonus TT Membership and you'll be able to download the TT Bodyweight Cardio program in the Member's area.
=> Click here to get Turbulence Training
Everyone will benefit from bodyweight workouts...even the most advanced lifters and real-life athletes...
"As a professional firefighter, personal fitness is very important to me. I found the Turbulence Training bodyweight program to be an excellent way to keep my workouts fresh and high paced while achieving my desired results. I would recommend this program to anyone who is serious about losing weight and reaching their fitness goals."
Chris Gaylor
"CB has done it again! The bodyweight program has some of the toughest workouts out there today. After just 4 weeks of
bodyweight training (I skipped the initial phases an went right to "advanced"), I went from plateauing at 15 chin-ups to maxing out at 22! Who needs to go to a gym? With this manual, you're using the best conditioning tool known to man - the human body!"
Chris Lopez, Personal Trainer, Toronto
=> Click here to get Turbulence Training
Turbulence Training Weight Loss Success Stories
Turbulence Training Weight Loss Success Stories...
"I am overwhelmed with how fantastic tt workouts are. I use the workouts myself and with my personal training clients who are also loving them. I am getting good results and so are they. I am more sculpted and firm and as a 30 something female this is great news. Thanks craig."
Julie McCann
"Craig, I've just started TT as I've grown tired of the same old strength + cardio. I'm doing the intermediate level workout and I'm simply amazed at how this short series of exercises gets my heart pumping. The effect on me is nothing like I would feel during and after one of my old workouts. I'm a believer already, and I'm looking forward to ramping up to the more intense
workout routines. Thanks for this great program!"
Arel Weisberg
"I have been a gym junkie for 30 years, not to compete but to create balance in my life. Religiously I would go and do split body workouts (at least 5 times a week) -e.g. back and bis and then at least 40 minutes of cardio and then chest and tris. I am a 48 year old female and I while I am strong, I can bench 22.5 kg dumbbells for e.g I struggle to shift my own body weight!
For 3 weeks now I have been doing the 30 day fat loss program and have swapped 45 minute spin classes for 20 minute interval runs where I can get it 12.5 km and and an hour of intense weight lifting for 20 25 minutes of functional trg and I have already noticed a difference. I am nowhere near as exhausted and I can run faster in my intervals AND I have shifted some weight! A skeptic at first I can see the benefits of this program, so thanks Craig from way down under in Melbourne Australia!"
Chris Dalcos
"I used be that guy in the gym for almost two hours a pop. Split up my week into the chest day ... the arms day ... the legs day ... etc. And then, I found Turbulence Training. It changed my life. And as a personal trainer, it changed how I train my clients, too. The workouts are fast and effective. 'Nuff said. I've never been in better shape and I'm doing twice the work in half the time. And I pass along all the knowledge I soak up from Craig Ballantyne and pass it along to my clients and they see wonderful results. I can't thank you enough for the developing the best fat-loss, muscle-building, life-changing, active-lifestyle system that Turbulence Training delivers."
Pete Cataldo
"Thanks so much for such an awesome, easy to follow program. My body has never looked so good! I didn't have to buy any fancy equipment (I got an exercise bike for Christmas, have an old set of dumbbells and have 'borrowed' my Dad's fitball!). I was so embarrassed about how I looked that I wasn't even willing to photograph myself for the Transformation contest. I so wish I had now, because the results have been amazing. I have 2 small kids, and I get up and do my workouts in the lounge room, in my pyjamas before they get up. I could never have done that before - and my excuse was that I was just too tired. Anyone with small kids will know what that feels like! I find I have so much more energy. I used to hit mid afternoon and feel like I would die, but even getting up earlier, I have no problems getting through the day. I have been using it for about 12 weeks now and have dropped several sizes. I am still laughing at all my friends who pay huge amounts every week for gym memberships or weight loss programs...(Actually, I'm referring them all the Turbulence Training!). Although you did fail to mention the HIDDEN COSTS - I have had to replace my entire wardrobe! Thanks!"
Erica McKinnon, Perth Western Australia
Click here to get started with Turbulence Training
"GOOD MORNING!!!! This is week 4 for me. What I have done so far I really enjoy and I am noticing results (inches lost and stronger). If I'm going to workout, which I have done for years, I want to do it the right/correct way. I enjoy the variety of TT and Interval Training. I, like you, enjoy seeing people live healthy and strong. I choose to live a long, strong and healthy life. Thank you for your support and encouragement each day."
Diane Buxton
"As a fitness/aerobics instructor finding time to exercise is not a problem as it is what I do for my job. I am lean enough but not happy with my shape wanting more muscle. Being a hyperactive person I found weight training in the gym a little slow and boring for me. Turbulance Training is fun I never thought weight training could be fun. I look forward to doing it I feel ripped off if I cant do it. I get a buzz which traditional weight training never gave me and wait for it I am changing my shape and increasing muscle in a feminine way. I love it and I advise others who dont like "lifting weights" to try it too."
Leanne Lane, Western Australia
"Hi, I bought TT oh a year ago. It's been my main program for a year; with breaks here and there. I have to say that I am impressed. I didn't really think I was getting stronger or anything, but then I did a few long bike rides this year. Usually I have to work up to these. This year, I have NOT been on my bicycle, but yet I was able to do a hilly 50 mile bike ride faster and w/o (much) soreness in my legs. This short program really DOES work! Thank you!"
Gail Esker
"I am a professional 'dieter' - having been trying to lose weight since I was 9 years old. I'm now down more than 100 lbs through trial, error, expense and heartaches. I wish that I'd have found Turbulence Training and Craig Ballantyne 25 years ago!
The support, instruction and research that comprises TT is unparalled, online OR off. TT is helping me shave off those last remaining pounds until I have the body I've been looking for my whole life. And NO DOUBT, I will find it, with Craig's expertise and the resources at TurbulenceTraining.com If you're looking for an objective opinion, do NOT ask me. I am totally biased towards the TT nutritional and workout instruction. As a non-athlete or fitness 'expert' - this is a lifestyle I can embrace and finally get off the 'diet' rollercoaster."
Carrie Wilkerson
The Barefoot Executive (tm)
http://theBossMovie.com
"Thank you so much for your fun/informative newsletters! I started implementing your training and diet as a life style about 2 months ago. I didn't think at my age "building muscle" after 4 spine surgeries was possible. You proved me wrong. My core has strengthened so much as a a result from doing total body movements (instead of crunches that hurt my back) I now feel supported and pain free. I am convinced building muscle properly could help people get off those killer pain meds. I will be forever grateful to you for taking the time to share your incredible discoveries that spare some of us a life time of pain. Besides, I love having pumped pythons at 52! Thanks!"
Patsy Pease
Click here to download Turbulence Training
Wednesday, September 24, 2008
Deadlift Personal Best
Reached a personal best in deadlift for 2008, doing a set of 7 reps with 315 using a double overhand grip. Full workout, from TT for Meatheads went like this...
1) Deadlift - 315x7, 365x1, 385x1, 400x1 (legs just didn't have anything else in them to beat last weeks 400)
2A) Pistol Squat - 15lbs x 8
2B) Calf Raise - 3x10
3) BB Row
No abs. Saving that for filming tonight, where I'll be demonstrating all of the 6-minute abs workouts. That will be enough work, trust me.
Let me know if you have any other video suggestions,
Craig Ballantyne, CSCS, MS
Tuesday, September 23, 2008
Beat the Belly Bloat
Nothing is more embarrassing than a bloated belly. But did you know that its mostly your diet that causes the dreaded "bloated belly"?
Well, it is, and I asked world-famous nutritionist, Isabel De Los Rios how to get rid of it. Here's what she said...
"One of the best ways to handle bloating (especially lower abdominal bloating) is to eliminate "wheat" based products for 2 weeks. The bloated belly is caused by gluten (a sticky substance in the wheat that has a glue-like consistency) and this gluten is extremely difficult to digest. In some people (especially women) this can produce digestive discomfort, gas and bloating.
Wheat contains the highest amount of gluten than any other grain so decrease your consumption of breads, cereals, crackers and any foods with "wheat" on the label (whole-wheat or otherwise) for 14 days and see what a difference that can make."
Isabel De Los Rios
*************************
Isabel is one of the most passionate nutritionists I know, and even I follow her guidelines to help me keep my body fat so low.
=> Click here to download Isabel's Proven Fat Loss Diet
I promise you that it will help you lose those stubborn fat pounds and give you more mental energy to get through the day.
Nutrition is more important than exercise for your belly,
Craig Ballantyne, CSCS, MS
Monday, September 22, 2008
Unique Ab Exercise: Pull-up with Knee Up
Craig Ballantyne, CSCS, MS
TurbulenceTrainingForAbs.com
TT For Meatheads Workout B
Just didn't have maximum strength today...but still increased weights or reps on a couple of exercises. I think I was still recovering from Fridays' TT for Meatheads upper body workout. Shoulders were tired.
Today's workout...
1A) Bench Press - 260x1, 265x2x1, 270x2x1
1B) DB Rear Deltoid Raise - 20x2x12
2A) DB Incline Press - 90x6,5
2B) Seated Row - 195x3x10
3) Chinups 12,6,5
4) 6-Minute Abs, advanced program A (this was tough after all that upper body stuff!)
This is my last week on TT for Meatheads...but I don't want to leave it. However, I'll go back to TT 2K4 next month. Then another meatheads program will come up in November.
Stay strong,
Craig Ballantyne, CSCS, MS
Author, TT for Meatheads
100 Days Left - Start NOW!
Sunday, September 21, 2008
3-Minute Arm Video
Two new Youtube videos for you...
We've posted one of the Hot Zone Fat Burning Workouts from the August TT workout of the month here...
Hot Zone Fat Loss Workout
And a bunch of my now-classic 3-minute arm workouts, where I show you how to get a lot done in a short amount of time...just add one of these 3-minute arm systems to the end of your Turbulence Training workouts...
3 Minute Arm Workout
Have fun and burn fat,
Craig Ballantyne, CSCS, M.Sc.
Contributor, Men's Health Magazine
CB Athletic Consulting, Inc.
Signup for the free newsletters at:
www.TTMembers.com
www.TurbulenceTraining.com
www.TurbulenceTrainingForAbs.com - NEW!!!
www.FitYummyMummy.com
www.OnlineSuperProfits.com
www.MakeMoreMoneyOnline.com
TT for Meatheads Workout A
I did as much of TT for Meatheads Workout A as I could in only 25 minutes on Sunday at lunch time. Had too many things to do today to get it all done...
1A) Barbell Squat - 305x3x8 + 225x10 + 135x10 to finish off
1B) DB Shrug - 105x2x8
2) DB Split Squat - 80x2x8
That was it.
Transformation to Change Your Life
You don't have to spend any money.
Author, Turbulence Training
Starting Monday gives you 84 days before the final day of Dec. 14th, when you have to send in your before and after photos and 300-word success story.
Saturday, September 20, 2008
7-Day Fat Burning Transformation Plan
Here's your 7-day transformation fat loss plan to give you day-by-day guidelines to the week ahead to help take the confusion out and put the success back in your fat loss plan. So print this out, put it on your fridge, and let it guide you to your fat loss goals, while keeping your workouts fun and motivating.
If you're a M-F, 9-5'er, you know that Sunday should be your day to hit the grocery store and get fresh meat and produce to prepare your meals for the next week.
You can see my shopping list here.
I'm a big fan of picking up some fresh salmon fillets and asparagus for Sunday dinner. Chicken breasts can be cooked for freezing and then used over the week as easy lunchtime protein sources. Fruits and vegetables are washed and prepared for cooking or snacking, and almonds and walnuts are packed into travel bags for when I'm on the go.
In fact, my snack at the La Guardia airport last night was an apple, a banana, and a bunch of almonds.
Prepare and succeed. It's that easy.
Now here we go with our day-by-day guide...
Monday
After your TT weights program, try a different exercise machine (or bodyweight exercises) for your interval training workout.
Are you trying to hit a transformation this year? If so, check out this site here:
Click here for the TT Transformation Contest Details
(PS - It's Free.)
Tuesday
Do 30 minutes of FUN activity. Take some additional time to review your nutrition, reviewing your food intake on www.fitday.com.
Check the number of calories you are consuming. Are you eating too much? Too little? Not enough protein?
Wednesday
Have you met your short-term goals? Are you getting closer to your long-term goals? If you aren't, determine the obstacles in the way of your success and make a plan to work around them.
Click Here for the World's BEST Goal Achievement Program
It's Magic!
Thursday
30 minutes of FUN activity.
If you are using a cardio machine, or even running, make sure that you are using proper technique and posture. Have a fitness professional monitor your technique and your breathing. This will ensure that you get the greatest benefits from your efforts.
Friday
Your last TT workout of the week...this should take you through 4 weeks of your TT program. Time to switch it up next week (Click here for more TT workouts).
Also, make a goal to reduce the amount of diet soda you drink and replace it with Green Tea. Even though diet soda is calorie-free, it contains a lot of chemicals and doesn't contain the helpful nutrients found in Green Tea.
Saturday
30 minutes of FUN activity. Make it super-fun! And check in with a member of your social support group - perhaps go out for a healthy lunch and a long walk while discussing your progress and sources of motivation.
Sunday
Another 30 minutes of activity. Plan, shop, and prepare. Reduce the amount of diet soda and other junk on your list, and replace it with Green Tea and green vegetables.
Another week and another pound or two of fat should be hitting the road,
CB
P.S. Are you still procrastinating and using an amateur program?
Get Craig Ballantyne's Turbulence Training, from a trainer who Men's Health has counted on for over EIGHT years.
Click Here for the World's BEST Fat Burning Program
In addition to your TT workout, take some time and review your short-term and long-term training goals.
Friday, September 19, 2008
Meatheads Workout in Stamford, Connecticut
1B) Pullups - 13, 9, 8
2B) DB Triceps Extensions - 8 reps using 40 pound dumbbells
3B) EZ Bar Triceps Extensions - 80 pounds
5B) Face Pull with Rope on Cable Stack - 2x10
=> The World's Busiest Dad & His Workouts!
Alright, so what did Vince do?
A really impressive total body workout, to be honest.
1A) Deadlifts
1B) DB Chest Presses
2A) Stiff-Leg Deadlifts
2B) Seated Rows
3A) Cable Abs
3B) Cable Chops
Like I said, I was very impressed by his "Vintensity" in the gym. He trained like an animal. I have even more respect for his training smarts and programs now. If you want to build muscle, grab his "No-Nonsense Muscle Building Workouts" here:
My arms are still a little shakey,
Craig Ballantyne, CSCS, MS
Flash Diet Weight Loss Food Pictures Study
Interesting new study came out on the "Flash Diet" for weight loss. It involves taking pictures of your food for fat loss. Might also be called the "Food Porn" diet metho.
After all, nutrition bloggers have a strange habit of taking pictures of their meals and post them on their websites and calling it "food porn". But recent research has found this might have a benefit.
A study from the University of Wisconsin-Madison in the "New Scientist" journal, suggests that the "Flash Diet", keeping a photographic record of everything subjects ate, helped research subjects lose weight.
This looks like another form of accountability and another reason to try and avoid the guilt of cheating. By taking photographs of their meals, the subjects were more likely to stick to their diet. Subjects that didn't take the photos, but used food diaries, were not as successful.
The researchers also suggested that having the photographic evidence of each meal helped with calorie counting.
I've long believed that food diaries and using sites like Fitday.com are helpful for men and women who want to lose weight. This should prevent overeating and mindless snacking before dinner. But it looks like the Flash Diet, actually taking photos of the food, is even MORE helpful.
If you combine this with social support and accountability using a social networking site like Twitter - where you post your meals and photos - you'll take a huge step to controlling your overeating if that is a problem in your life.
Some subjects were motivated by the guilt of having "evidence" about bad choices, while others were motivated to improve their diet once they realized that green vegetables - and therefore color - were missing from their food photos. Interesting stuff.
Researchers suggest a downfall of food diaries is that they are often completed hours after the meal is eaten and therefore details are a bit "foggy". But the photos are immediate and lasting evidence of the real meal. So taking photos of your food will help you be more accurate and accountable.
All you need to do is snap a quick shot with your phone camera and you'll get the benefits. For even more results, post the photos to your blog, and post your meals and a link to the photo on a micro-blogging site such as Twitter. You'll get support from others all over the world to stay on track.
Follow me on Twitter here: => www.twitter.com/craigballantyne
Helping you lose weight with every method available,
Craig Ballantyne, CSCS
PS - How would you take your photos if using...
...this type of nutriiton program?
=> Eat-Stop-Eat
Thursday, September 18, 2008
Bodybot Workout
If you need to get more results in less time, than fat loss circuits from Body Bot are your answer. In fact, I believe in fat loss circuits so much, I had a contest for TT readers to send in their best fat loss circuit.
And here's the winning circuit (For his prize, Boyd Allen wins a 1-Year TT Platinum Membership)!
He used the Body Bot to design his circuit. If you use that site, you'll notice he's included the exercise number
from the site in brackets. (i.e. UB20 is the Pullup on that site)
This is a kick-butt circuit!
1) Sumo Squat (LB13) - good warm up
2) Pull Up or Chin Up (UB20 or UB19) - warm for arms and upper body
3) Burpee (AC9) - engage the entire body
4) Cross hand switch push up (UB14) - fun variation
5) Split lunges (LB10) - allow the arms to recover and work legs
6) Renegade Row (TB6) - fun way to stabilize core and build arms
7) Cross Knee Push Up (UB26) - another fun variation
8] Dumbbell Swing (TB9) - tough way to finish up on my feet
To build your own circuit, use the Robot at:
=> MailScanner has detected a possible fraud attempt from "www.fatlossroboto.com" claiming to be Body Bot.com
Helping you burn more fat in less time,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
3 Fat Loss Killers
that food companies can "misleadingly label" their products.
Author, Turbulence Training
Wednesday, September 17, 2008
Good Deadlift Workout
I had a really sore neck last night - chiropractor said it was my left levator scapula. I got that fixed up this afternoon. I also had a good deadlift workout today.
1) Deadlift: Worked up to 400x1 (alternate grip).
I also did 315x5 (overhand grip).
Then 275x8 (overhand) to finish off.
Then...
2A) Pistols holding 15 pound dumbbell - 8,8
2B) Calf raise - 3 sets of 8-10
3) 6-Minute abs
Flying out to La Guardia tonight, then heading up to Stamford, CT for a seminar. If you're going to be there, say Hey. I'll probably do TT for Meatheads workout D at LA Fitness on Friday. I think that's where I trained the last time I was in Stamford.
Craig Ballantyne, CSCS, MS
Tuesday, September 16, 2008
Bodybuilder Abs & New Type of Cardio?
cardio, doing crunches, making protein shakes, getting fat in the winter and then going to extremes just before summer...
I just think my way is a better way...
So it's rare that a bodybuilder shows me a program that I think makes sense in the real world...but Vince DelMonte's results don't lie...here's Vince's advanced ab workout and cardio program.
It's definitely not for beginners...
1) Hanging Leg Raises -> 3-4 sets to failure
2) Wood Choppers (high to low) -> 3-4 sets for 15-20 reps a side
3) Weighted Cable Crunches -> 3-4 sets to failure
Rest for 60 seconds if you want to do it again.
Vince also likes to use something called GXP cardio, which stands for gradual exercise progression.
He says these workouts are more challenging and easier to accomplish from a mental stand point and allow you to vary your intensity and increase you metabolism more than any other interval workout he's ever done.
Here is a sample 15 minute GXP workout.
Start with a 5 minute warm up.
For the middle 5 minutes, increase the speed 1.0 mph every minute so if you start at 5.0 mph (on the treadmill), go to 6.0 for the 2nd minute, 7.0 for the 3rd minute, 8.0 for the 4th minute and 9.0 for the last minute.
Cool down for 5 minutes taking the speed down the same way you came up.
Each following workout, start a little faster than the previous week so you are always finishing at a new "top speed."
***************************
If you want advanced abs, Vince will give you his proven opinion on how to get them. He even put together a bonus report on how to get "Photoshoot Ready in Only 7 Days".
Now that might not be "your thing", but you need to visit his site and see how Vinced helped his client, Peter Cavell, go from 276 pounds to 176 pounds in only 6 months, getting him to washboard flat abs in the process.
=> Click Here for Vince's "Ab" Secrets
Helping you get a flat stomach & 6-pack abs,
Craig Ballantyne, CSCS, MS
PS - Did you see the incredible Before And After of Vince's client on his website?
Go to and check out the photos. Powerful stuff! Seriously, if want to develop a set of "Show Off Abs", get inspired by Vince's
before-and-afters here:
=> ShowOffAbs.com
Turbulence Training Teleseminar Marathon
Platinum TT Members ALL over the world...
...mark this date on your calendar...
Tuesday, Oct 7th.
I am doing a teleseminar marathon...
...with live calls at 3pm, 8pm, and 12am (!!!) for all Platinum Members.
All times are EST.
(NOTE: The 12am call will be on Wednesday, Oct 8th at 12am for me, so I believe, 6pm, Wed, Oct. 8th in Oz and NZ. That will be 9pm in California. Please correct me if I'm wrong.)
I'm pretty sure this will allow everyone in Europe, North America, and West Coast/Down Under a chance to hear the calls. Might be tough on my friends in the Middle East, as I think you are 9 hours ahead...but I'm doing my best!
Calls will be a combination of me covering important fat burning topics and live Q'n'A...
Please let me know what topics you would like to see covered that are hard to cover just by Q'n'A in the forum.
Thanks!
(and let me know if you have any technical questions about this...)
Craig Ballantyne, CSCS, MS
Monday, September 15, 2008
Not Too Late to Enter the TT Transformation Contest
I gotta clear something up...
Technically, you can still enter the Transformation Contest.
HOWEVER...
As of today, you no longer have a full 12 weeks to change your body.
And each and every day could be the "magic" day that separates 1st place from 3rd place, or 3rd place from "honorable mention" (which is still pretty sweet, because it will mean you have lost a lot of weight).
So again...
Technically, you can still start the Contest today or tomorrow or even next week, and all you have to do is submit your before and after photos no later than Dec. 14th. But the clock is ticking...
And if you're on the fence about using Turbulence Training, don't forget that in the Member's area, you'll get access to two of my BEST fat burning reports ever...
1) Transformation Secrets
I grill 3 of North America's top Transformation experts, and get the inside scoop on how to eat, train, and "peak" for maximum weight loss results.
You'll find out the truth about "cheat meals", post-workout shakes, and even how to do the best before and after photos and
measurements.
2) The Motivation Mindset
The greatest motivational interview I've ever done...I got my friend Dax Moy to cough up all of his motivational strategies to help keep you on track for more weight loss and a full 12-weeks of no binges, no extra missed workouts, and NO QUITTING.
This time is your time! You will succeed with this book of secrets.
And as my last shameless bribe to get you to try Turbulence Training, just remember...
You can get access to all of the workouts, both of these special reports, and 3-months of social support at TT Members when you grab your $4.95 Trial Offer of Turbulence Training.
=> Click Here for Your Trial Offer of Turbulence Training
And if you still aren't convinced TT is for you, just let us know. We'll refund your money AND you can keep ALL of the bonuses.
I promise you'll succeed with this weight loss program,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - Stop reading and start taking your BEFORE photos!
And start using the program that helped...
"Steve Hays Look 10 Years Younger & Lose His Man Boobs...By Burning 33.4 Pounds of Fat and 7.5 Inches From His Gut in Just 12 Weeks"
See his transformation here:
=> Click Here for Steve's Transformation Story & Photos
And the workouts that allowed...
"Catherine Gordon to Beat a Fat Loss Plateau By Losing 14 Inches, 14 Pounds, and 5% Body Fat - And She Looks 14 Years Younger!"
See her transformation here:
Monday Upper Body Meathead Workout
Busy gym today, but only had to wait a little bit on seated rows. If I wasn't doing TT for Meatheads and wanting to improve my seated rows from last week, I probably just would have switched to another exercise, like DB rows or BB rows.
If you are trying to lose fat, don't get too hung up on the exact exercise. Focus on the movement instead. So if you are in the gym, and it's busy, and your program calls for dumbbell chest presses, but every bench is taken...
...don't freak out.
Just switch to...
- An advanced pushup variation
- Barbell presses
- Standing 1-arm cable chest presses
- DB floor presses
And that way you can keep flying through your workout. So always have options!
Onto my workout...
1) Bench Press - 255x2x2, 275x1
2A) Seated Row - 195x10,10,8
2B) DB Incline Press - 85x2x8
3A) Chinup - 13,7,6
3B) DB Rear Delt Raise - 22.5x2x12
Another arm pump from this workout. Plus, the workout was a little long because it was busy - 45 minutes - so I didn't add in any extra 3-minute arms or anything.
Otherwise, good times.
Craig Ballantyne, CSCS, MS
Click Here for TT and the TT for Meatheads Bonus Workout
Sunday, September 14, 2008
How to Join the TT Transformation Contest
Here are the 3 keys to getting started with the Turbulence Training Transformation Contest.
#1 - Start Today
The contest ends in exactly 84 days. Sure, you can start later, but you won't get all 12 weeks of the fat burning contest in...because all entries have to be in by Dec. 14th. So don't let the other folks get ahead of you. Start today!
#2 - Just Do It!
There is no "official signup" format, all you have to do is transform your body over the next 12 weeks and make sure that I get your before and after photos and your 300-word essay by Dec. 14th, before midnight, EST.
That's it.
You don't have to spend any money.
You don't have to "register" anywhere.
You don't even need to post your photos on the Internet if you don't want to...
BUT...
I've outlined a few tips below on how to get the best results.
#3 - Discover all of the TT Contest Rules here...
Find out how you can enter without spending a cent...
=> http://www.TransformationContest.com/Rules.shtml
And now, the 5 secrets for getting the best results...
1) Use the TT Members forums for social support.
2) Ask me all of your nutrition and workout program questions on the TT Member's Forum. I am here to help.
3) Start a your own daily workout/nutrition journal where people can check in and encourage you or offer advice. You can do that in the forum called, "3rd Transformation Contest".
4) Don't be shy! Post your progress photos in your workout journal on the forum.
NOTE: It's not mandatory to use the forums, but I promise it will give you better results if you do this stuff.
5) Remember!
You don't "have to" put your photos up...you just need to get your before and after photos in before Dec. 14th.
However, I've said it before and I'll say it again, you will get better results if you post your photos on the forum or even on your own TT weight loss blog.
Accountability and SOCIAL SUPPORT are essential for your success.
So don't be shy. The more you share, the more you will LOSE!
I can't wait to see your weight loss transformation,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - The "FINAL" day to enter the Full TT Transformation Contest is:
Today, Monday, Sept. 15th!
If you start today, that gives you 84 days before the final day of Dec. 14th, when you have to send in your before and after photos. Find out all of the details on entering the free contest here:
=> TT Contest Rules
PPS - Kerry got "abs" at 51!
"For years, I had been doing slow, boring cardio, but the 12-Week Turbulence Training Transformation Contest was one of the best things I have ever done. Most importantly, I've learned the power and value of planning, consistency, accountability and support. These things can be applied to all facets of life. The support here has been just fantastic.
Losing six pounds, and looking better in the mirror is most rewarding, but from a total health standpoint, the change in my
bloodwork at my yearly physical exam was totally gratifying. I owe that to the TT lifestyle."
Kerry Zelanka
==> Click Here for Kerry's Transformation
PPPS - Emily Lost 15.5 Pounds of Fat in 12 Weeks!
"During my 12 week journey I lost 15.5 lbs, inches off everywhere, and 5.3% body fat...I was able to take "after pictures" fitting comfortably into a pair of size 27 jeans that I haven't fit into in years!"
Emily Johnson, Winner of the 1st TT Transformation Contest
Fat Loss Deadlines
Early Sunday morning workout...just didn't feel I had the legs for maximum squats, but this was the only chance I had to get in.
TT for Meatheads Workout A
1A) Squat - 300x3x8
1B) db Shrug - 90x8, 100x8
2) DB Split Squat - 75x2x8
3) DB Step-up - 55x2x8
4) 6-Minute Abs with cable and pushup exercises - A good one!
I'm in week 3 of this program and having way too much fun with it...I might have to come up with a new TT for Meatheads for November. Good times!
Anyways...deadline tomorrow...
...your last day to join the TT Contest and get in 12 full weeks of Transforming...
You can LOSE weight over the holidays,
Craig Ballantyne, CSCS, MS
Saturday, September 13, 2008
3 Reasons Why You Must Start Losing Weight Today
There are 3 reasons why TODAY is the best day to start a weight loss journey. In fact, these are 3 reasons you MUST start today. And it all comes back to the free TT Transformation Contest. Plus, I promise you, joining the free TT Contest will be the BEST thing you do for your body all year.
Reason #1 - You Need a Deadline to Lose Weight
It's a proven fact that we accomplish MORE when we are working against a deadline. And if you join the TT Transformation Contest, you have a deadline of Dec. 14th to show me your fat loss success story.
And remember...
The Contest is Free.
But it ends 12 weeks from tomorrow...so start today!
=> Click Here for the TT Contest details
2) Social support
It's another PROVEN fact that folks who get social support lose MORE weight than those who try to go it alone.
And if you grab a copy of Turbulence Training to help you through your Transformation, you'll get 3 months free access to the Member's area...where folks from all over the world will help you lose fat.
=> Click Here to Lose Weight with Turbulence Training
3) Competition
In the last year I discovered that competition with yourself is one of the most effective ways to stay motivated and stick to a weight loss program.
So challenge yourself.
Take your before picture and measurements today, tape it to your fridge and try and beat those numbers each week.
It's addicting, and a powerful way to finally lose weight.
Get started changing your body right now. It's never too late.
I can't wait to see your transformation,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - The FINAL day to enter the Free TT Transformation Contest is...
Monday, Sept. 15th. That gives you 84 days before the final day of Dec. 14th, when you have to send in your before and after photos. Find out all of the details on entering the free contest here:
=> http://www.TransformationContest.com/Rules.shtml
"Hi Craig - First, I LOVE your program. In just under two weeks, I have already started seeing definition - that has been my goal for as long as I have been working out (a LONG time). Keep up the GREAT work, and thanks!"
Susan Siceloff
"I lost 14 pounds this month and the weight is just falling off me. My wife says I now look like when we first met and I still have more to go. I can fit into my old jeans again which is a big deal for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends."
Billy Williams
Kettlebell Workout
Saturday morning's kettlebell workout went like this...
Warmup swings and snatches with 35, 53 and 70 pounders.
Then I hit a personal best of 15 snatches per arm with the 70 pounder.
Then 2x5 with 70.
Then one set of 21 reps with each arm with the 53 pounder.
Then finished with 3-minute arms using the 35 pound kettlebell.
Good workout,
Craig Ballantyne, CSCS, MS
Thursday, September 11, 2008
Five Free Friday Videos For You
From these first four videos, you can make a pretty sweet 2-day per week total body workout.
You can mix and match them however you'd like.
Video #1 => Upper Body Superset
Video #2 => Beach Body Workout
Video #3 => Legs and Abs Superset
Video #4 => Abs Superset
And in this last video, I show you how to get up from the lying dumbbell chest press position. It's always been a little tricky for folks to get up from that position...so here's a secret tip.
Helping you build muscle and burn fat,
Craig Ballantyne, CSCS, MS
PS - For all of my youtube videos...
Go here (and feel free to paste them on your website or share them with your friends):
Click here for ALL of the Turbulence Training Youtube Videos
Stupidest Exercise Ever?
While I was doing today's TT for Meatheads workout, which was an awesome arms workout (they are still tired now, 2 hours after training), I saw a guy do quite possibly the stupidest exercise ever. It ranks right up there with the time I saw a guy do a split squat while standing on a dumbbell.
But first, my workout...
1) Overhead Squat - 135x5, 145x2
2A) Military Press - 135x2x8
2B) Pullup - 14, 8, 9, 4
3A) Barbell Curl - 95x3x8
3B) DB Tri Ext - 45x8, 4, 4
4A) DB Curl - 3x5
4B) Ez Bar Ext - 3x5
For some reason, I got a much more intense "classic arm pump" from todays workout compared to the last time I did this workout. Maybe because I did more pullups...not sure. But like I said, I still haven't recovered yet...this workout is worthy of Muscle'n'Fiction, or even Flex magazine.
Okay, so back to this guy and his weird exercise. First, I saw him doing the adductor machine. What a waste. No one needs to do that. Not even women. After he does the adductor machine, he goes and stands on two inflatable disks (I think they are called "Air-ex" pads or something. Then he takes a light dumbbell in each and starts doing arms circles, so he looked like he was swimming the front crawl.
Now I'm sure this guy is a nice, possibly normal guy in real life, but this was one of the stupidest exercises I've seen in a long, long time. Possibly ever.
He then followed that up by doing dumbbell shrugs while standing on the inflatable pads.
I have no idea where some people get these ideas,
Craig Ballantyne, CSCS, MS
Wednesday, September 10, 2008
Workout
Today's workout was good, once the guys beside me stopped doing high-rep one arm dumbbell snatches (with bad form) on a bosu ball. Seriously, where would you even get the idea that is a good use of your time?
My workout.
1) Deadlift - worked up to 375x1
2A) Pistol squat holding 15 lbs dumbbell - 2x8
2B) Calf Raise - 3x10
3) 6-Minute abs
Put together a couple of new 6-minute ab circuits. Good times.
Craig Ballantyne, CSCS, MS
Click here for more abs workouts
Lose Weight, Win Money...and More
BUT...
You and I both know this contest is NOT about the money.
It's about sitting in a chair five years from now and being able to say one of two things.
First, and I don't recommend this, you could say, "Oh yeah, I haven't missed a wing night/pizza night/popcorn and soda at the movies night in 5 years. I never get around to working out either,
always too busy with my favorite shows on the TV."
And the person you're talking with will poke your belly and say, "Yep, I can see that."
Or, you could say this...
"Yep, for 12 weeks back in 2008 I gave up junk food, made my own meals, ate lots of fruits and vegetables, and I stuck to these 3 short workouts per week. I lost 15 (or even 30 pounds) and I have the photos right here to prove it. As you can see, I'm wearing my tiny old swimsuit I thought I'd never wear again.
"And thanks to those 12 weeks I developed lifelong, simple to follow habits that have not only allowed me to keep that weight off, but to lose a few more pounds along the way."
And the person you're talking with would poke your abs or your arms and say, "Yeah, I can tell you workout! Tell me your secrets."
So, I guess it's up to you.
12 more weeks just like every other week of your life that will only lead to regret.
or...
12 weeks of sacrifice for a lifetime of pride and satisfaction.
Because this is going to take sacrifice.
Turbulence Training is not a "BS detox weight loss scam". You won't lose 10 pounds overnight with no effort. You are NOT overweight because you have stuff stuck to your colon wall. I don't care what the radio commercials tell you.
But if you are ready to make an honest-to-goodness transformation in your body and your eating and exercise habits, I can PROMISE you, you'll get all of my support, help, and expertise every single day.
It matters as much to me as it does to you.
You have until Monday to decide whether 2009 is going to be just like 2008 and all the frustrating years before it...
...or if 2009 is going to start off with a new you, 15-30 pounds lighter because of the 12 short weeks between now and Dec. 14th.
The choice is yours,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - The FINAL day to enter the Free TT Transformation Contest is...
Monday, Sept. 15th. That gives you 84 days before the final day of Dec. 14th, when you have to send in your before and after photos.
Find out all of the details on entering the free contest here:
=> Click Here to Enter the TT Contest
Monday, September 08, 2008
Big Workout and Weight Loss Problems
One of the most common "in the gym" problem TT Members have is how to get up from a lying down chest press. It's so awkward holding the dumbbells, right? Where do they go when you are done? Well, I put together some instructions on video and you can see them here:
Of course, there's one problem many TT users are having that is a LOT more serious than just a dumbbell problem.
And that is not having the right ATTITUDE. Fortunately, our TT Member "Narma" made a comment that will fix ALL of our attitudes about our ability to stick with the plan and succeed. Make your comment about the attitude adjustment on the TT Member's forum here:
=> Get Narma's Attitude Adjustment
Oh, and I have one bonus for you today...
I've decided to make the TT January 2008 Workout of the Month available to all TT Members for the rest of the week. You can grab it here:
=> January TT 2K8 Fat Loss Workout
And finally, if you haven't already checked out my 7-System Method for 3-Minute Arm Workouts, watch the video and download the program
here:
=> Click Here for 3-Minute Arms
Lots of fun and lots of giveaways this week,
Craig Ballantyne, CSCS, MS
PS - Less than 7 days left to LOCK-IN your TT Membership before the price goes up...
...I'm working on a ton of video and workout projects to make the TT Member's area better than ever...you won't want to miss out. And the Social Support forum is invaluable. After all, you can't do it on your own. You need Social Support for weight loss.
Plus, no matter what you are going through (post-pregnancy weight loss, manboob elimination, PCOS, lack of motivation, first time trying exercise, trying to lose the last 10 pounds, etc.), I promise you there is someone on the forum who has already dealt with your problem.
We look forward to helping you reach your goals and succeed!
(PLUS, I'll ship you a copy of the TT for Fat Loss DVD's when you become a Platinum TT Member.)Monday Meatheads Workout
Today's TT for Meatheads workout was a lot of fun. In fact, I was going to add some 3-minute arms on at the end, but these upper body exercises did more than enough for my arms on their own. However, true to my inner meathead, I still snuck in 2 sets of triceps at the end. My arms felt like they did a 30-minute arm workout by the end though.
I modified the workout a little bit from last time...
1A) Bench Press - worked up to 270x1
1B) DB Rear-Deltoid Raise - 20x12, 22.5x12
2A) DB Incline Press - 80x8, 80x5
2B) Seated Row - 195x10, 8, 8
3A) Chinups - 12, 8, 6
3B) DB Tri Ext - 40x8, 35x8
Arms were feeling pumped. Good times, lots of fun. About 45 minutes, because I warmup a lot for bench press. If you were pressed for time, just doing the 2nd superset would make for a great, relatively balanced, 10-minute upper body workout (including a thorough warm-up).
Get stronger,
Craig Ballantyne, CSCS, MS
Click Here for More Fast Workouts
Letter From Your Belly Fat
How's it goin'! This is a letter from your ol' pal, Belly Fat. We had a great run this summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating too much.
Well, I'm thinking about sticking around another year if you don't mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.
So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"?
Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol' brain up there thinks it's doing "a real fat
burning workout", but it's never enough to melt me outta here.
Another thing, keep listening to those experts who say strength training doesn't burn body fat. Since research shows they're wrong, if you added strength training to your program, you'd practically need to throw me a going away party!
After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here!
But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbells. Otherwise we wouldn't have been able to celebrate another summer together this year.
Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn't wait to get to the beach to show off your body, unlike these days.
Nope, stay in the shade and keep the cover-up clothes on, that's the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you're sitting in the shade avoiding all the fun down on the beach.
Well, it sure was good catching up with you. I'm sure we'll be in touch more often, as long as you stay away from that Turbulence Training workout routine.
Brings a tear to my eye whenever I even think about that workout program and all the belly fat it's burned. Heck, it's fried more fat than a short order cook at a roadside truckstop.
So again, if you want to keep your dear old belly around for another year and another summer, do NOT use Turbulence Training - otherwise, its all over pal, and you'll never see me again.
Belly Fat says, "Don't use this"
==> http://www.turbulencetraining.com
Your friend and spare tire,
Belly Fat
PS - Seriously!
Don't go near that Turbulence Training program unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the highway.
It will be a sad farewell, and you'd be stuck with ripped abs, gorgeous glutes, and toned arms, and you know how much attention those guys get from the opposite sex. Who needs it, I say.
PPS - Don't do what this guy and gal did.
They used Turbulence Training and look what happened to their belly fat. Now please go get me some more comfort food...
"Hi Craig - First, I LOVE your program. In just under two weeks, I have already started seeing definition - that has been my goal for as long as I have been working out (a LONG time). Keep up the GREAT work, and thanks!"
Susan Siceloff
"I lost 14 pounds this month and the weight is just falling off me. My wife says I now look like when we first met and I still have more to go. I can fit into my old jeans again which is a big deal for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends."
Billy Williams
Sunday, September 07, 2008
7 Transformation Secrets
We've had hundreds of men and women who are sick of their excess body fat and low energy levels join the Turbulence Training Transformation Contest in the last week.
There's already been some powerful, emotional stories told in the TT Members Support Forum, and folks from all over the world are helping one another to finally change their bodies. It's going to be an amazing 12 weeks.
So I thought this would be the best time to give you my Top 7 Transformation Tips to help you lose more weight in the next 12 weeks. And you can still join the 12-week Transformation Contest here:
=> http://www.TransformationContest.com/Rules.shtml
Here are my Top 7 Transformation Secrets that you can use to burn fat from all over your body. And you might even win $2000 of Craig Ballantyne's money!
Tip #1) Clean out the pantry
One of the biggest pitfalls in a weight loss program is added sugar and mindless snacking (especially between getting home from work and dinner).
Get rid of the junk. Toss it. Better the garbage can eats it than you do.
Tip #2) Stop doing slow boring cardio
Increase the intensity of your workouts and switch to interval training. And yes, even beginners can do interval training when using the Turbulence Training system.
Tip # 3) Use professionally designed, structured workouts
You should be in and out of your workouts in less than 45 minutes, three times per week. On the other 4 days of the week, stay active, getting at least a 30-minute walk in each day.
Tip #4) Set up home gym with ball, bench, and adjustable dumbells
That's all you need. If you are feeling frisky, you can add a pull-up bar to your home gym.
But to change your body, you only need a little bit of equipment at home. You don't need an expensive gym membership or one of those colossal home gyms, or even a pricey bowflex.
Your body doesn't discriminate on price. It simply responds to the turbulence you put on your body, and you can do that on the cheap.
Tip #5) Watch this Youtube video on how to do Turbulence Training Bodyweight Circuits at home instead of using cardio machines.
Watch the video here:
=> http://www.youtube.com/watch?v=452DfYDuzew
Tip #6) Plan, shop, and prepare your food
Finding the right nutrition program is CRITICAL to success, and so is planning. You can't out-train a bad diet, but you can out-plan bad habits. So invest 2 hours on the weekend to prepare as many of your fat burning meals as possible for the week ahead.
Tip #7) Get Social Support
This is the most important Weight Loss Secret that no one pays attention to.
But the bottom line is...you can't do this on your own.
You need support from others to stick to your workouts, to make the right diet choices day-in and day-out and to have someone prop you up when you are feeling down and also to "call you out" when you are feeling like cutting corners.
Get social support on your side today with help from Turbulence Training.
Put these 7 Secrets to use today and you can lose 14-30 pounds in 12 weeks just like our past Transformation Contest Winners. Visit this page to join the 12-week TT Transformation Contest:
=> http://www.TransformationContest.com/Rules.shtml
And please refer your friends to the contest. You'll be supporting them and helping them change their bodies & their lives.
I can't wait to hear about your results,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - Get 3 Months of Social Support...
...in the TT Members Support Forum when you grab your Trial Offer of Turbulence Training for only $4.95 here:
=> http://www.TurbulenceTraining.com/Trial-Offer.shtml
PPS - Even if you don't like Turbulence Training and tell us the trial offer isn't for you...
...I'll let you keep all of the programs AND your 3-Month TT Membership to the Support Forum. All of those things are yours to keep, no matter what you think of Turbulence Training.
Sunday Early Morning Squat Workout
Got up early, walked the dog, and hit the gym for an earlier than usual Sunday morning workout on a real rainy day here in Stratford. This is workout A from TT for Meatheads.
1A) Squats - 335x8, 335x6, and 1 set of 275x6
1B) DB Shrugs - 80x10
2) DB Split Squats - 75x2x8
3) DB Step-ups - 55x2x8
4) 6-Minute Abs circuits. I did a beginner and advanced routine. Both worked out well. This mini-workout bonus is coming in October.
It's not a joke,
Craig Ballantyne, CSCS, MS
PS - Only 7 days left to get your $100 discount on the Platinum Level TT Membership...
"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 Platinum TT Membership, you do not need to look anywhere else."
Danette Nel, South Africa
