If You're Hurt, Don't Do This...

So I'm at the gym today, and there are two huge - pardon me, HUGE - bodybuilders training at the same time. I usually see them twice per week. They work hard. And did I mention they are HUGE?

Anyways, they were doing chest today. The one guy, who has to be close to 40, has something wrong with his shoulder. But he keeps training. In fact, I should mention that they didn't do much of a warm-up, and I think they started the workout with incline dumbbell presses at 85 pounds and were soon up to 130 pound dumbbells. In between sets, the guy keeps complaining about his shoulder.

Then they do flat DB press. Just as heavy. After a couple of sets, the older guy says, "I think I pulled something. The pain in my shoulder is now in my chest."

Okay, I think to myself, that's it for him today. But the next thing you know, he's doing heavy chest flies. That's not going to make it any better...and I don't care how much juice you're on, that type of training is going to catch up with you.

So today's lesson is this: If you hurt yourself, don't keep hurting yourself. But you knew that, of course.

In fact, if you feel like you've pulled a muscle badly, get a health professional (doctor, chiropractor, or physio) to look at it. If it's just a small pull, put ice on it for 10-minutes at a time, every hour or so. And do some easy stretching for it on a regular basis. Don't put ice on it for too long or over-stretch it, but just do things conservatively and you can help speed recovery.

I'm a big fan of ART (active release techniques). Fortunately, here in Toronto, there are probably hundreds of chiros and PT's that do it. It's a big help.

But whatever you do, don't keep training hard if you are injured.

Back to my workout...

1A) Medium Grip Bench Press - 245x3x3
1B) DB Row - 120x3x5

2A) DB Chest Press - 85x2x8
2B) BB Shrug - 205x2x12

Then I cut my workout short and went and did this week's TT Member's Challenge, a little Halloween-inspired bodyweight workout, consisting of 502 reps.

You can find out the details on this week's challenge on the forums at www.TTMembers.com

I don't recommend doing it after you do an upper body workout. My pushup performance suffered big time.

Let me know what you think,

Craig Ballantyne, CSCS, MS
www.TTMembers.com

1 Exercise for 3 Different Fat Burning Workouts

Boo! Greetings, this is Count Craig, from TurbulenceTrainingsylvania. Ah-ah-ah-ah!

And today I have 1, 2, 3 spooky fat burning exercises for you to scare away your belly fat! Ah-ah-ah-ah!

=> Click here to see the 3 single-exercise, fat burning workouts

And look for a big post-Halloween TREAT on Monday,

Craig Ballantyne, CSCS, MS

PS - On Monday morning, I have a VERY, VERY special announcement for you...

...have a safe and happy Halloween with your kiddies!

And remember, just say NO to the Cardio Confessional on Monday. You are better off using Turbulence Training to burn fat and sculpt your muscles over the holiday season.

=> Click here to Get Started

The Workout That Saved the Day

I was off to a rough start today...awoke from a weird dream and then had a slew of technological troubles - including having the TT Member's forum "disappear" - so it started off as one of those days.

Fortunately, as it often happens, my workout saved the day. It never fails to boost my mood, relieve some stress, and help me think positive. Plus, all that adrenaline and blood flow always gives me great ideas...and I solved three big problems during my workout that have been bugging me for days. It truly saved the day.

I hope your workouts put you in a good mood as well.

Here's my workout, Workout D from TT Meatheads 2.0

1A) RDL - 265x3x6
1B) OH Squat - 115x3x5

2A) BB Lunge - 115x2x8
2B) Plank+Side Plank combo - 90s plank + 45s side plank 

3) Snatch-Grip Deadlift - 3x12 with 175

4A) Standing Calf Raise - 2x12
4B) BB Reverse Curl - 2x10 with 75pounds

I needed that.

Also filmed a short workout clip for you last night...watch it here:

=> Fat Burning Workouts

Big news coming soon,

Craig Ballantyne, CSCS, MS
Click here to burn fat at home

Anti-Gym Workout

Today I did the anti-gym workout, doing a whole bunch of fat burning exercises that you can do at home. Most don't even need equipment, although I did start with some kettlebell exercises.

Warmup:

Bodyweight squats, pushups, stretches

Kettlebell work

2-hand swings, 1-hand swings, 1-arm snatches

Jump training outside (even though it was just above freezing, it felt like the perfect temperature for a workout - I wore gloves and a couple of layers, but I still had the shorts on - Canadian style)

Broad jumps, 1-leg hops, side to side jumps (these are all in the TT BW Cardio 2.0 Workout A)

Unfortunately, every time I jump, my dog jumps on me.

Sprint Intervals

Short 10 second intervals. Did 10. 2 warmup, 6 real ones, 2 easy ones to finish off.

Of course, my dog was jumping on me, and trying to grab my shorts as I ran. That'll slow you down.

Good workout though. Canadian-style.

Great day for an anti-gym session,

Craig Ballantyne, CSCS, MS

Big news coming this Friday - sign-up here for the details!

New Bodyweight Cardio Program!

I've just posted the new bodyweight cardio program at TTmembers.com. This new workout contains three bodyweight circuit cardio routines that you can do in place of interval training. WARNING: One workout is extremely advanced.

If you don't have any equipment for interval training, you can still do bodyweight cardio circuits to replace interval training and burn belly fat in the comfort of your own home or at the park.

This program contains three NEW bodyweight circuits to help you burn fat at home.

Program #1 - This is SUPER-Advanced and involves jumps. If you are overweight, weak, or unco-ordinated, please do not use this program. Sorry!

Programs #2 & #3 - A lot of fun fat burning with bodyweight exercises to help you lose weight without equipment.
Have fun, train safe!

Click here to download TT Bodyweight Cardio V 2.0

Upper Body Workout

I was beat after today's workout, not sure why. Heck, I was beat after the chins and dips. Got up extra early today and the dog was acting crazy all morning, maybe that contributed...Here's my modified TT for Meatheads 2.0 Workout C.

1) Hang Clean - 165x5

2A) Chins - 15,10,8
2B) Dips - 20, 13, 10

3A) DB Lateral Raise - 25x2x8
3B) EZ Bar Curl - 90x2x8

4A) DB Triceps Ext. - 35x12,10
4B) DB Hammer Curl - 35x2x6

Finished with some planks and side planks. Even these sucked. Next workout will be better.

Lots of meatheads in the gym today,

Craig Ballantyne, CSCS, MS
TT for Meatheads

Bodyweight Challenge Workout for You

Did you try this week's TT Member's Bodyweight Challenge Workout?

I did this workout in my hotel room in London, England on Saturday morning. It was tough, but perfect for a busy day when all I had was 20 minutes to exercise before heading off to a rugby game.

I hope you take this TT Challenge...and you still have until Thursday to post your score on the forum.

Here's the workout (always do a warm-up as well, of course!):

The Nutty Bodyweight Challenge Workout

1) Prisoner Squats - 20
2) Jumping Jacks - 50
3) Cross-body Mountain Climbers - 10/side
4) Bulgarian Split Squats - 10/side
5) Narrow Pushups - 20 (Hands SHOULDER-WIDTH Apart)
6) Jackknife (feet on ball, hands on ground) - 10
7) Burpees - 10

Rules:
a) Repeat again and again and again (if you can)
b) 20 minute time limit
c) each rep is 1 Point

I substituted Squat Thrusts for the Jackknife, since I didn't have a ball in my room.

=> Click here to post your Bodyweight Challenge score

The next challenge workout comes out this Friday. If you have a suggestion, let me know!

Burn bodyfat with your bodyweight,

Craig Ballantyne, CSCS, MS

PS - Are you suffering from a lack of motivation?

Find out the TT Member's best tips for staying motivated with your workouts here:

=> Click here to discover weight loss motivation tips

And please add your own. We all need all the help we can get!

That's what makes TT Members such a special place...so many valuable life lessons and fat burning secrets from other members who have overcome the same problems you are going through it.

I promise you, with the social support on TT Members, you can BEAT the problems that are holding you back.

If you are not already a member, join today to get powerful weight loss social support:

==> Click here to become a TT Member

TT Meatheads Squat Workout

No lifting since last Wednesday. Went in today and did TT Meatheads 2.0 Workout B.

1A) Medium Stance Squat - 335x2x5
1B) Chest stretches

2A) Front Squat - 175x12
2B) Pike - 5,5

3A) Pistol Squat - 8
3B) Pullthrough - 12
3C) Calf Raise - 10

Quick visit to the chiro for a sore neck from bad posture on the plane yesterday. The movie selection was a little disappointing, although I watched "Get Smart" and it was much better than expected. I tried watching "Swing Vote", but I stopped it halfway through.

Good to be back in Canada,

Craig Ballantyne, CSCS, MS
Click here to get started with Turbulence Training

7 Stages of Weight Loss Disbelief

I wrote this email from my hotel in London, England, about to embark on a 12-hour journey back to Toronto, and yes, it's raining. But the weather wasn't as bad as I expected it to be this weekend. Yesterday, I went to a rugby game in Twickenham, and had an Indian Curry dinner at a restaurant on the famous Brick Lane. We even tried the spiciest curry they had. It was hot, and I was sweating bullets.

It was a great trip, meeting several TT Members, and quite a few trainers who use Turbulence Training with their clients. I even picked up a few fat burning secrets I'll be sharing with you soon.

Several times over the weekend I talked about the amazing results, almost unbelieveable results to be honest, that men and women have achieved in the Turbulence Training Transformation Contest.

It was hard for many of the trainers to believe the results, and frankly even I'm shocked at the amazing changes these real people were getting. After all, they weren't trainers themselves, or the type of folks that enter fitness competitions.

They were just real people getting real results.

And it's not uncommon for folks to go through 7 stages of disbelief about the Turbulence Training program. From your emails I've heard...

1) Folks first think Turbulence Training is a scam. They just can't believe the results they hear about.

2) Folks then start challenging anyone who has used Turbulence Training, or emailing me with many questions about the program, as they try to justify their disbelief.

3) Then they go through what I call, "the car wreck stage". They are still super-skeptical, but they can't stop reading about it
(just as how most people can't stop looking at a car wreck when they drive by one).

4) Finally, they start using one of the TT workouts. But the funny thing is, they don't want it to work. They want to be right. But, they are pleasantly surprised...

5) ...and they are so impressed by the fat burning results of the TT workouts they start to spread the word to others, who of course do not believe them!

6) In fact, many TT users are criticized by trainers who do not believe, and who tell the TT users that they need to do a lot more cardio to lose weight...but the trainers are just in Stage 1 of TT disbelief...and need to try it for themselves.

7) You are admired by others for your fast results with Turbulence Training. The formerly skeptical trainers, your disbelieving friends, and all those "nay-sayers" start to believe you and trust you. They ask you how you did it. How did you burn fat without cardio.

And you simply tell them about TT and get them to believe.

Thanks for taking a chance on Turbulence Training,

Craig Ballantyne, CSCS, MS

PS - If you are STILL skeptical...

...I urge you to jump to stage 3 of the 7 Stages of Disbelief and take the 21-day TT Trial Offer for only $4.95.

You can still burn fat and lose weight before the holiday season with all of the workouts and the social support you'll get from TT Members - many of whom were once even more skeptical than you!

Grab your 21-day trial offer AND 3-Month free TT Membership for only $4.95 here:

==> http://www.turbulencetraining.com/Trial-offer.shtml

7 Day Fat Loss Guide

You might not know this, but I'm a picky eater. I didn't eat salad, yogurt, or spinach until I was 21. And I didn't eat avocado or asparagus until after 25. Now, as you know, they are part of almost every day's meals. So if I can improve my diet, you can too!

Here's some tips on eating better, along with a complete 7-Day guide to Fat Loss with lots of secrets to get the most fat burning results in the least amount of time.

Sunday
Okay, picky eaters, you've got some work to do. Your goal this week is to try one new fruit and one new vegetable.

C'mon, you can do it!

And don't forget to get at least 30 minutes of fun, easy activity. I'll be walking around London before I fly back to Toronto tonight.

Monday
Do your TT workout and add a 6-minute abs workout at the end.

Tuesday
If you are up for a challenge, try the TT Member's weekly workout competition. Each week we come up with a new challenge that every TT Member can try. You'll find this week's program on the TT Forum. It's tough, but still appropriate for most folks to do on their off-days (unless you are a beginner).

Wednesday
After today's TT workout, take 5-10 minutes to lie down, and breathe slowly and deeply from your belly. Just relax, focus on the breathing, and inhale and exhale some of your stress away. You'll be amazed at what this simple 5-minute break can do for you.

Thursday
Get 30-minutes of light activity and include an extra round of all the stretches from your TT manual. For desk workers, do an extra 30-second stretch for the chest, hip flexors, and hamstrings.

Friday
Finish off your TT workout with a round of 3-minute arms - or two if have time. If you have Halloween duties, then do your workout on the weekend and spend today walking the kiddies around the 'hood.

Saturday
Get rid of all the Halloween junk that you don't need to have in the house. Tell your kids to hide their candy. Give away the extra chocolate bars and chips that you didn't hand out on Friday.

Get rid of the junk before you eat it. And don't feel bad about throwing it in the garbage. It's called "junk food" for a reason.

Now that's a proven 7 day plan for fat loss,

Craig Ballantyne, CSCS, MS

www.turbulencetraining.com

TT Members Bodyweight Challenge - The Nutbag

Well, you gotta wonder what you've gotten yourself into when you agree to do a Bodyweight Challenge called, the "Official Lightday Nutbag Workout", but that's what the TT Members chose for this week's TT Challenge.

Click here to see the full challenge workout

I did this in my hotel room here in London, substituting squat thrusts for the stability ball jackknife.

With New Zealand TT Member Aex setting the pace by posting that he did 4.5 rounds, I had a benchmark to go for, and I almost did 5 rounds. I'm sure Andy, Rob, and Mike will do more. I made it all the way to the end of the close grip pushups in round 5.

So with each repetition counting as 1 point - and there being 160 reps per round - here's my score... 

160 reps x4 rounds + 130 reps (from an incomplete round 5)

= 770 reps

Good times!

Just another workout to show you that you don't need equipment, you don't need fancy machines, you don't need a gym membership, you don't need BOSU Balls (or pumpkins), to get a great workout.

Off to London Irish rugby game out in Twickenham,

Craig Ballantyne, CSCS, MS

PS - What is your score in the Nutbag challenge?

Click here to see the full challenge workout

The Best Free Diet Meal Plans

So many frustrated readers are asking...

..."Why can't nutrition experts agree? They always seem to contradict one another."

Answer:
There is no industry where everyone agrees on everything. Everyone has personal biases and backgrounds that result in different interpretations of research, data, and success stories.

After all, if we can't get...

- bankers
- lawyers
- politicians
- accountants
- sports coaches
- preachers
- priests
- etc., etc., etc.

to all agree in their industries, why should we expect all diet experts to agree?

But I hope you see my point.

There will never be a day when every nutritionist agrees on everything.

As for the nutrition experts I recommend in TT (Dr. Mohr, Isabel De Los Rios, Brad Pilon, and Mike Roussell), they are all on the "same page", and just have a few minor disagreements in their diet fundamentals.

BUT...

...each program is different in terms of WHO it is best for, because each diet works best for a specific personality.

Isabel's is for Type A people.

Brad's Diet Program is for Type B people. (And don't forget, the first TWO TT Transformation Contest Winners used his program.)

I personally use Isabel De Los Rios' whole, natural foods approach. It is one of the healthiest meal plan programs possible, and she is extremely passionate about what her clients - and you - put in your body.

So I have a BIG gift for you today from Isabel...

She's giving away 6-weeks of the best free diet meal plans to help you jump-start your fat loss!

If you are struggling with your fat loss, I guarantee it has something to do with your diet.

Diet is the most important part of a fat burning program. You can NOT out-train a bad diet, no matter how good the exercise program. Not even if you are using Turbulence Training!

Grab Isabel's free meal plans and change your life and your diet forever. It is EASY to eat Isabel's way. I've been doing it for years, and my diet gets better and better each time I talk to Isabel and take her advice.

=> Click here for FREE Meal Plans
 
Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Do you need a PROVEN fat loss diet?

If you need more diet information, visit Isabel's site to see her powerful transformation story, and to discover how Isabel helped her Mom lose a lot of weight and get rid of many medications.

Go here:

=> Click Here for the Proven Fat Loss Diet

5 Tips to Stop Binge Eating

When I hear from TT Members about their problems with binge eating, I want to help. That's why I started a list of the best ways to stop binge eating.

1) Brush your teeth after every meal.

2) Keep the binge food as far away, and as inconviently located as possible. If you have a kids, and keep some treats for them in the house, put them somewhere that you have to work to get them. Ie. The top shelf.

3) Go for a quick walk or miniworkout of bodyweight exercises rather than a binge.

4) Eat fruit, not junk, when you just can't stop eating.

5) Try to avoid the environements where binges happen.

You can find more tips on avoiding binge eating from other TT Members on the forum here:

=> Click here to learn more anti-binge tips

It would be great to hear your tips as well. Please post them on the forum.

The TT Members forum is the best place in the world for the weight loss support you need,

Craig Ballantyne, CSCS, MS

PS - One of our new members made a very brave post...

...about emotional eating, about not being sure where to start, and about her social support struggles at home.

And I am very proud of how all the TT Members came together to offer powerful words of encouragement and great advice on how to help our new member overcome all the obstacles in her life and start making small steps toward success.

If you are scared and frustrated, or if you would like to add your positive comments to our forum, please visit this page and realize that none of you are alone. Instead, there are hundreds of other regular TT Members on the forum who want to help you and see you succeed, even though you've never met one another.

Learn more about this incredible, powerful story of helping HERE

With all the mud-slinging, doom and gloom, and negativity in the media, it is reassuring to know that good, honest, caring people still exist and are willing to help each other out.

Stay strong - and make sure you have the social support you need for weight loss, health, and mental well-being.

Craig

Upper Body Meathead Workout

Heading off to London, England tonight, and doing a seminar with the one and only Dax Moy on Friday for personal trainers from all over Europe.

Click here for more details on the seminar

I'll lift weights on Saturday, and maybe do some bodyweight exercises early on Friday, but that's about it. I get back late Sunday night.

Today's workout...Workout A from TT Meatheads 2.0.

1A) Medium Grip Bench Press - 240x3x3, 205x8
1B) DB Row 110x3x6

2A) DB Chest Press - 90x8
2B) Weighted Pullup - 15 pounds - 2x6

3A) DB Incline - 60x10
3B) Seated Row - 165x2x10

4) BB Shrug - 205x2x10

Pretty good. Was running a bit late today, so I dropped a couple of chest sets.

Heading to the airport,

CB
Click here for Turbulence Training

Excuses vs. Moving Ahead

I want to thank everyone who emailed in to tell me how they were doing. I heard from over 500 of you, and I heard stories of
frustration, but also reports of success.

Unfortunately, I also heard many excuses. Too many excuses.

My favorite was from the reader who said they couldn't workout because their room-mates were lazy.

Listen, I'm sorry but there are no excuses accepted here. Not when I get emails like this...

"the last two weeks have been tough. my son has had surgery and there were complications. i have spent most nights in the hospital room with him. Sleep comes in an hour here and an hour there. however, i have modified some of your body weight routines and get them done in the hospital room. hospital food is bad, but good choices have been maintained."

This father, dedicated to his son, is still working towards his goals. His environment, the people around him, and even a lack of sleep is not preventing him from striving for better health and fitness, and eventually this perseverance will help him lose weight and burn body fat.

He's not letting anything get in his way.

Why should you?

You have all the resources available at your finger tips. For those with lazy room-mates, you have hundreds of inspiring, dedicated and positive people in the TT Members forum willing to come to your side and give you the social support you need to succeed.

Just this week we've helped one another overcome...

- binge eating

- depression about our weight

- a lack of motivation and energy

- the fear of giving up cardio and switching to fewer workouts

- the frustrations of living with partners who don't give any support

We are all going through struggles and helping one another get through them!

So no matter what environment you find yourself in, someone else on the TT forum has been there, and done that, and has OVERCOME the situation to succeed.

And they will help show you the way.

Don't forget, you get 3 months free of social support in the TT Forums when you get started with Turbulence Training:

=> Click here to get started with Turbulence Training

I look forward to helping you eliminate your excuses and overcome your obstacles,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - If they can do it, so can you...

"I have been going to the gym for several years now but haven't found a way to achieve the body that I want.  After 4 weeks in TT, I lost 7 lbs and 1.25 inch off my waist.  I can't remember the last time I was under 125 lbs (probably in high school).  Currently, my weight is at 123 lbs! I know I will reach my goals with these kind of results. I have to tell you that the TT forum is also a great idea. I find a lot of support and help there through other TT members who can relate to my situation. When I see other people who are doing better than I am, nutrition and trainig wise, I tend to emulate them and do better in my own goals too."
Anna Dornier

"I'm 25 and was seriously overweight at the start of this year. I've been doing the TT for Fat Loss Workouts and after 5 months of training. I've lost nearly 28lbs. I want to take this opportunity to thank Craig for making your knowledge so accessible and your articles and blogs that not only make us think about our lifestyles, but encourage us to change them for better health."
Kevin Thow, Sydney, Australia

Don't forget, you get 3 months free of social support in the TT Forums when you get started with Turbulence Training:

=> Click here to get started with Turbulence Training

Romanian Deadlift Workout

Switched things up for this workout, starting off with Romanian Deadlifts. Don't know if I've ever done this before.

1A) RDL - 245x3x6
1B) OH Squat - 105x2x5

2A) BB Lunge - 95x2x8
2B) Plank-Side Plank Combo

3) Snatch-Grip Deadlift - 175x3x12

4A) Calf Raise on Leg Press - 2x15
4B) BB Reverse Curl - 2x8

Now to watch ManU and Celtic.

One more day till I head to England,

CB
Get started with Turbulence Training here

Lose 10 Pounds by Thanksgiving

I've heard from a lot folks frightened of what the holidays are going to do to their waistline.

So if you want to lose 10 pounds before Thanksgiving, or even 20 pounds by Christmas, you're going to love these tips from nutrition expert Mike Roussell, who gives us...

- 4 fat burning secrets
- the truth about calorie counting
- 28-day meal plans for folks who want to weigh anywhere between 135 and 215 pounds
- his #1 piece of advice for women
- and one of his best breakfast recipes

CB: Mike, what advice do you have for someone who has hit a fat loss plateau? I heard you have 4 secrets for fat burning to help people lose a LOT of weight before Thanksgiving, or "American Thanksgiving" as we call it here in Canada. What are your secrets to success?

MR:
A fat loss plateau is commonly seen when people under eat and reduce their calories too quickly.  

And to make it worse, when people come to a fat loss plateau they almost always reduce their calories right away. This is the wrong approach because ultimately it will cause you metabolism to slow down, which is the opposite of what we are trying to do.  

This is what I recommend in the following order:

1. Increase activity
2. See if you can increase activity some more
3. Replace all starches with vegetables (not counting workout nutrition)
4. Reduce calories

CB: So folks can lose 10 pounds before Thanksgiving with those tips? And how do your protein and calorie recommendations change for obese individuals?

MR:  
Yes, they can, and as for your 2nd question, I don't really worry about protein and calories with obese individuals.  

In fact, if people pay attention to making the right food selections then 90% of the time they won't ever need to count calories.

By making a couple simple changes to a person's diet habits (without making any calorie changes) I can have them noticeably dropping fat IMMEDIATELY. Simple is always better but nutrition is such a big business everyone has a gimmick and no one talks about the simple effective solutions. I'll show you a better way at 28DaysLeaner.com.

CB: Great stuff, I like simple. How do your recommendations differ for men and women?

MR:
One thing about women and nutrition is that women are notorious undereaters. I don't mean to keep harping on the food selection thing but it is so important.  

If people and learn to make the right food choices then they will...

1. Lose weight
2. Eat more than they ever have.

That's the perfect situation isn't it? Lose weight and eat more.  

Eating larger quantities of clean foods isn't bad. I find that many women have a certain guilt factor when it comes to eating more than they should. But in reality if they are following a great workout program (like TT) then they need to provide themselves with enough energy and fuel their metabolism. So ladies, eat more!  

CB: I'm sure they'll love hearing that. Now let's get your favorite breakfast recipe that you told me about. Some kind of omelet, right?

MR:
Yep, Mike's famous, "Asparagus and Feta Cheese Omelet".

6 egg whites
2 tsp extra virgin olive oil
1 Al Fresca chicken sausage
4 stalks of asparagus (chopped)
1/3 onion (chopped)
1 medium tomato (chopped)
¼ Cup crumbled feta cheese

Time: 5 minutes
Servings: 1
Calories     395
Fat     19
Sat     8
Poly     1
Mono     5
Carbs     16
Fiber     3
Protein     41

Spray down the pan with non-stick cooking spray. Turn heat on medium-high. Add asparagus and onions, sauté for 3 minutes. Beat together olive oil and egg whites until the whites start to bubble. Add sausage and tomatoes to the pan and sauté for another minute. Empty contents of the pan into a plate. Re-apply non-stick spray and add egg white olive oil mixture. Cook until eggs take omelet form, flip, add vegetables-sausage mixture, feta cheese, and fold eggs over onto fillings. Turn off heat and let omelet sit for a minute to let the cheese melt.

That's it!

CB: Thanks Mike. So you promise you can help folks lose a lot of weight before Thanksgiving. I mean, more than 10 pounds?

MR:
Yep, I have the perfect 28-Day Weight Loss System, including 28 days of meal plans here:

=> 28DaysLeaner.com

CB: Thanks Mike, I read your book on Sunday afternoon, but I don't even want to think about how much time it took you to create meal plans for every weight range from 135-140 all the way up to 210-215. Must have made for some long nights, but I know my readers will love it, and I thank you for that.

I recommend you grab your copy of Mike's meal plans and do what most people think is impossible - LOSE weight over the holidays!

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - It doesn't matter what you weigh...

...Mike has a meal plan for you. If you're a heavy guy that wants to weigh under 215, Mike has a "real man's meal plan" for you. As you can see from the omelet recipe, Mike's diet plan won't cause you to lose muscle, just fat.

And for woman, Mike said it best when he'll show you how to eat more for fat loss.

Grab Mike's 28-day rapid fat burning meal plans to lose 10 pounds by Thanksgiving here:

=> 28DaysLeaner.com

The Elliptical Machine Sucks

Exactly one year ago I was in Tampa, Florida, at a seminar. Between sessions, a physician from Georgia stopped me in the hall and said, "Hey Craig, you were right about those crosstrainer machines. I've had your program for a few months now and I'm getting better results with the bodyweight circuits."

It's always great to meet clients, and I was curious to find out how he heard of me. Turns out, he found me through Google, landing on an article I wrote about "how elliptical machines (crosstrainers) suck for fat loss".

That's right, I think those machines are almost a complete waste of time.

"I was using one of those machines for a long time and was wondering why I wasn't getting any results," the physician continued, "I'm so glad I found your program and now I'm using your bodyweight circuits", he added.

I told him how I wasn't surprised. In fact, I've never personally known anyone to get great results with one of those crosstrainer machines. Now I've watched really lean people use them, but they didn't get lean with those machines.

I know some people will be angry with what I have to say because they like exercising on the crosstrainer, but the truth is that they just don't work as well as harder forms of interval training.

Hands down, the TT Bodyweight Cardio circuit is more effective and harder to do than the crosstrainer machine. To me, the crosstrainer is just the easy way out.

And hey, any time you are traveling or want a break from regular interval training workouts, you can use TT Bodyweight Cardio instead.

You'll get this workout as a bonus when you grab your copy of the Turbulence Training for Fat Loss program.

And you can get TT for Fat Loss for less than the cost of a one month gym membership. That also beats shelling out $1000 or more for a crappy crosstrainer for your home gym.

Click here to get started with Turbulence Training:

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

Let me know how it goes for you,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Lose Over 5 Pounds Per Month & Change Your Body With Only 3 Short TT Workouts Per Week...

"I'm 25 and was seriously overweight at the start of this year. I've been doing the TT for Fat Loss Workouts and after 5 months of training. I've lost nearly 28lbs. I want to take this opportunity to thank Craig for making your knowledge so accessible and your articles and blogs that not only make us think about our lifestyles, but encourage us to change them for better health."
Kevin Thow, Sydney, Australia

"Turbulence Training makes so much sense and i really enjoy the different workouts so never get bored. From an aussie that was looking for something other than just another weight workout with the same old moves this has been a real eye opener for me and i have been telling my friends just how great the TT method is."
Kelli Tomkins, Australia

"I lost 14 pounds this month and the weight is just falling off me. My wife says I now look like when we first met and I still have more to go. I can fit into my old jeans again which is a big deal for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends."
Billy Williams

Click here to get started with Turbulence Training:

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

Juice Fasting

Brad Pilon of www.EatStopEat.com is starting to do some youtube videos about his fasting program. The first one talks about juice fasting, specifically can you drink juice while doing an Eat Stop Eat fast?

TT Meatheads Workout C - Chins, Dips, Chains, Whips

Can you name that movie quote without using Google? (And yes, I know it should be Chips, Dips, Chains, Whips).

Anyways, today was an upper body workout from TT Meatheads. Good times, fast workout, did a little extra stretching for chest, hip flexors, and calves. Good training environment too, as all the regulars were in doing chest today, except for the juiced up guys who were doing legs, oddly enough.

1) Hang Cleans - 3x5

2A) Chins - 15, 8, 6
2B) Dips - 18, 12, 10 (remember to do these with your knees up towards your chest and a slight forward lean to take some of the stress off of your shoulder joint - thanks to Bill Hartman, the smartest man in fitness, for that tips!)

3A) DB Lateral Raise - 25x3x8 (Honestly don't even know if I've done this exercise since the last Millenium!)
3B) EZ Bar Curl - 90x3x8

4A) Triceps Pressdowns - 3x12 (weight doesn't matter because every cable pulley system is different - havent done these since High School)
4B) DB Incline Hammer Curls - 35x2x8 (used to like these a lot...now, not so much)

5) Stability Ball Rollouts - 2x15

That was fun. Going to try and squeeze in two more workouts before I leave for jolly ol' England on Wednesday night.

Have fun with your workouts,

Craig Ballantyne, CSCS, MS
Get TT for Meatheads 2.0 on Nov 1st HERE

Sunday Squat Workout with a motley crew

No, I didn't workout with Motley Crue, but I did workout at the YMCA in Stratford where there is always a motley crew of individuals. Some good, some bad. Like the 18-year old loudmouth know-it-all who tells everyone he's not warming up because some guy told him he'll be able to damage his muscles better without a warmup.

But he wasn't there today. But an old-schooler was there, putting every possible 45 pound plate on the leg press. No doubt you've seen that before. Always good times. And then there was the fit 40-year old girl doing cable chest flyes while lying on a stability ball. All I say to that is, seriously, you can't find a better exercise to do? You've been reading too much Muscle and Fitness Hers magazine.

Another fit young girl was doing lying cable biceps curls on the seated row bench. And again I say, couldn't you find something better to do? Do a set of chinups for more results in less time.

Then there was the pre-requisite guy with offensive body odor. Every YMCA has one of those. No YMCA needs one.

And finally, there were the two 18-year old girls wasting their lives reading people magazines on stationary bikes doing slow cardio. Hopefullly they did some strength training after I left.

So all this was going on while I did TT Meatheads V. 2.0. workout B.

1) Medium stance squats - 3x5 with 315

followed by one set of front squats for 12 reps.

2A) Pistol Squats - 2x8
2B) Pike - 5, 3

3A) Cable Pull-throughs - 2x10
3B) Calf Raises 3x10

This program is slightly different from the TT manual you'll be able to download from www.TTMembers.com on Nov 1st. I've customized this workout for lil' old me.

Train safe,

Craig Ballantyne, CSCS, MS
www.TTmembers.com

7 Day Weight Loss Plan

With all of the confusing, complex, and contradictory weight loss information we receive these days, it's tough to decide what's the best approach for you and your weight loss goals. So to clear the confusion, I've been bringing you a 7 day weight loss guide to help you lose more fat in less time over the upcoming week. Here are this week's guidelines.

Sunday
Hopefully it's as nice where you are as it has been here in Stratford, where I'm spending the weekend.

Since today is an "off day" for most folks, make sure you get 30 minutes of exercise nice and early to start your day. Do something with your family to reduce your stress.

Then plan your shopping list, head out to the grocery store and get your weekly produce and lean protein sources. Have a great Sunday!

Monday
As I've mentioned before, I believe it is very important to always try to improve your performance. Improving your physical
performance will improve your physical appearance.

So keep a record book for each of your main exercises - how many pushups you can do, your cardio interval settings, how much weight you use for dumbbell rows, etc, etc.

If you are a beginner, setting a personal record in your workout might simply mean using a higher level on the cardio machine for 1-2 minutes, or doing 2-3 extra kneeling pushups per set.

For the advanced fat loss program, it might mean using 2.5 more pounds per dumbbell in your split squats, or increasing the speed of your intervals by 0.3 mph.

Tuesday
Plan to get 30 minutes of light activity on your off day. For beginners, walking is acceptable. It helps you recover from
Monday's workout and simply improves your overall health. Advanced fat loss programs might use a TT bodyweight circuit on this day.

Wednesday
Perform your regularly schedule TT workout. And if you haven't already, purchase a new cooking appliance, such as a grill or
steamer to help you prepare healthy, nutritious, low-fat protein sources or high-fiber, nutrient rich vegetables in a convenient manner. Healthy food preparation is a SMALL effort for a LARGE reward.

Thursday
30 minutes of activity, anyway that you can get it. And then at dinner, try a new source of lean protein, such as salmon, bison, or ostrich (or switch back to lean, red meat if you've only been chowing down on chicken). If you're a vegan, try a new protein source as well.

Friday
Have another great TT workout and add in a 3-Minute Arms workout for fun to reward yourself for a great week of living the TT Lifestyle.

And at some point during the day, recruit a new member into your social support group, such as a new workout partner or healthy eating nutrition buddy. This will add strength to your commitment.

Saturday
30 minutes of activity. It's the weekend, find something fun to do with a friend. I like to start the weekend with a circuit of 6-8 bodyweight exercises from the TT Bodyweight Cardio program or a Kettlebell workout done outside.

And make sure to check in with someone from your social support group, and then spend some time re-reading your TT manual or watching a TT Youtube video to make sure you are eating and training according to the TT guidelines.

If you don't have a "real life" social support group, I'm happy to help you, along with hundreds of other TT Members, on the TT forums. We let no question go unanswered! We are here to help you lose weight in less time than ever before.

Now that's a proven 7 day plan for weight loss,

Craig Ballantyne, CSCS, MS

PS - Here's what TT Member Kerry said about my advice on TT Members.

"Wow, Craig that is a great post...talk about value added! I know people who pay $150 or so three times a week that don't get that kind of support!"

And he's right. I've watched goofball personal trainers charge $150 an hour only to have their clients doing stupid BOSU ball exercises.

Heck, one trainer I know trains 3 people at once at $150 an hour and literally falls asleep sitting there watching them train!

Oh, the stuff I've seen in gyms, I tell ya.

But none of that crap goes on in the TT Forums. It is hands-down, the best all around fast workout fat loss membership site on the Net. Thanks in a large part to all of the great members!

Still skeptical?

Grab your 21-day trial offer AND 3-Month free TT Membership for only $4.95 here:

==> Click here for your $5 TT Trial Offer

TT Meatheads 2.0 Workout A

Woke up early and got out the door at 6:30am for a dog walk, and we went on a new route by the chocolate bar factory. Yep, I live right beside a chocolate bar factory. And it smells. Good. All the time. That's the factory with the big red chocolate bar sign on it.

The other photo is the view of downtown Toronto from my balcony.

Today's workout was Workout A from the new TT Meatheads program, and because it is Week 1, I only trained at 75% intensity. That's not a bad idea any time you start a new program. Hold back a little, get used to the workout and new exercises if applicable.

1A) Medium Grip Bench - worked up to 240x3
1B) DB Row - 3x5 with 100

2A) Weighted Pullup - 2x6 with 15 pounds, did a 5sec eccentric as well
2B) DB Chest Press - 2x8 with 85 pounds

3A) BB Shrug - 185x2x12
3B) DB Incline - 45x2x12

That was fun. I did a little extra triceps work at the end. I'll do workout B on Sunday.

Craig Ballantyne, CSCS, MS
Click here to get TT for Meatheads 2.0 on November 1st

Last Workout of TT2K4

Finished up TT2K4 with a strong squat workout. Squat increased the most over this program (mostly because it sucked to begin with), while deadlift stayed the same and bench increased slightly. Also hit a 2008 record in chins, doing 18 in a set today (best ever is 21).

Next program is TT for Meatheads Version 2.0, and this starts on Friday. Next week I have a few off days because I'm going to England for a seminar.

Tonight we are filming TT Meatheads V. 2.0 and TT Bodyweight Cardio V. 2.0 for http://www.ttmembers.com/ November workout of the month. Another month of TWO workouts for all members. It's like Christmas over and over again every month at TT Members.

Today's workout...

1A) Medium-Grip OH Squat - 75x2x5
1B) Power Clean - 195x2

2A) Narrow Squat - 325x2x8, 155x12
2B) Chins - 18, 10

3A) Good Mornings - 195x2x8
3B) Planks and Side Planks

Then I went to Dr. Michael Sommers (see photo), my chiropractor at www.EvolveChiropractic.com. I go once a week for fun. He's great and has helped a lot, as I've been hard on my body over the years with broken bones and other various accidents.

Off to film some TT for you,

Craig Ballantyne, CSCS, MS
Click here for TT2K4 for Gain Muscle & Lose Fat

3 Weight Loss Controversies

It's been a very controversial week in the world of fat loss workouts and diets.

First, I wrote about whether your diet should include Grains or not, if you want to burn fat.

=> Click here to read about Grains in a Fat Loss Diet

Second, I covered a new study about the cardio LIE...aerobics instructors won't like this one...

=> Click here to read about the Cardio LIE

Politically incorrect weight loss works best,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Brad Pilon was on National TV talking about his controversial Eat-Stop-Eat Diet Plan...

Brad even cleaned up real good!

You can watch the show, and how he baffled an angry dietician here:

=> Click here to watch the "Anti-Diet" on TV

Grains & Carbohydrates for Fat Burning Diets

To eat grains or not eat grains on a fat burning diet, that was the question posed to me on the TT Member's forum this week...

Q: Craig - It seems that everywhere I turn I see yet another nutritionist suggesting that we all steer clear of, or severely reduce our intake of grains, whether in whole grain form or not. I think I also read that you had mentioned that your diet contains very little in the way of grains.

I guess I'm interested in knowing your thoughts on this subject, how much grain you do eat (probably oatmeal?), and what your primary sources of carbs are (my assumption would be vegetables, fruit and small amounts of dairy).

Answer from Craig:

I have found that reducing grains did two things for me.

1) Eliminated post-meal tireness/eliminated post-meal redued mental alertness (in layman's terms, I feel I don't have a lack of energy after eating)

2) Helped me drop another 1-2% body fat and be able to maintain it. Taking the abs to another level as you can see on Turbulence Training for Abs.

That said, could 1 & 2 be "all in my head"? Maybe. I don't think so, but maybe.

I still get lots of carbohydrates from:

a) Fruit - about 10 servings a day
b) Vegetables - lots of servings, but few calories
c) 2 cups chocolate milk after exercise - 50+grams of carbohydrates
d) Nuts - you get carbohydrates in nuts & i eat a lot of raw nuts
e) Kidney Beans or Amy's Organic Chili - I eat a can every other day
f) Reward meals (Last night was Canadian Thanksgiving - turkey, stuffing, mashed potatoes, squash, asparagus, and carrots)

As I've mentioned before, there are a lot of diets that work for weight loss. We all need to find one that suits our personality, environment, and genetic response to food.

My diet approach is quite close to the one recommended by Isabel De Los Rios, but at the "other end of the extreme" is the Eat Stop Eat method recommended by Brad Pilon. Brad doesn't "demonize" any foods. In fact, one of the main goals of ESE is to free our minds from the "this food is bad" mentality.

I love what ESE has done for some TT Members. Its literally been life changing and liberating, without nixing the grains. In fact, the first 2 TT Transformation Contest winners both used ESE.

All very interesting stuff.

It's my belief that finding the right diet for you comes down to 3 factors. Visit this link on the TT Member's forum to get the details on the 3 key factors in choosing the right fat loss diet for you.

=> Click here for the 3 secrets on choosing the right fat burning diet for you

And let us know your thoughts on the "Grains vs. No-Grains for Fat Loss" debate,

Craig Ballantyne, CSCS, MS

PS - I truly believe EVERYONE can find the right fat burning diet to suit their personality and succeed.

As you know, there are 2 main diets I recommend for advanced fat loss, and those are:

Isabel De Los Rios' program here:

=> ProvenFatLossDiet.com

And Brad Pilon's revolutionary, "Just say NO to obsessive compulsive eating diet" here:

=> EatStopEat.com

Remember! You can't out-exercise a bad diet - even if you are using Turbulence Training - so match the right diet to your personality today!

Stay strong!

PPS - Brad Pilon is actually on National TV today doing a morning show in NYC.

He'll be on this show on Tuesday, Oct. 14th, and you can watch video highlights on the site if you miss the actual show:

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

High Intensity Cardio Beats Low Intensity Cardio

Cardio works for fat loss...as long as it is high-intensity cardio. Check out this recent study...

Researchers at the University of Virginia assigned 27 obese women (average age 51 years) to one of three groups...

1) No exercise training/control

2) 5 days per week of Low-intensity exercise (LIE) - gotta love that acronym...truly represents the "slow cardio lie"

3) 3 days per week of high-intensity cardio exercise (HIC) plus 2 days per week of LIE

The high-intensity cardio was done above the Lactate Threshold.

Training at your Lactate Threshold is a painful experience, because that is the intensity level where lactic acid will start to accumulate in your blood. It means you are producing more lactate in your muscles than you can get rid of (it usually travels from your muscles to your liver or back into your muscles to be broken down even more). Other exercise experts might use the phrase Anaerobic Threshold or Onset of Blood Lactate Accumulation to describe your lactic threshold.

An experienced exerciser can train at this level for about 30 minutes. But again, it is uncomfortable. Actually, that's not even the right word...it's downright brutal. This is often about 80% of your VO2max or even 85% if you are well trained.

In this weight loss study, the subjects didn't exercise for time, but instead they exercised in every session (both LIE and HIC) just long enough to burn 400 calories...so no group burned more calories than the other over the entire program. It's just that the HIC did so faster in 3 of the workouts each week.

Reference
Med Sci Sports Exerc. 2008 Oct 8. Effect of Exercise Training Intensity on Abdominal Visceral Fat and Body Composition. Irving BA, Davis CK, Brock DW, Weltman JY, Swift D, Barrett EJ, Gaesser GA, Weltman A.

And the results showed...

High-intensity cardio kicked the LIE's butt.

Actually, it also showed that LIE didn't do anything. The subjects in the Low-Intensity Exercise group did not lose fat. Boooo to low-intensity cardio.

On the other hand, the HIC (high-intensity cardio) group lost a significant amount of abdominal fat.

Once again, research shows that...

a) Exercising harder results in more fat loss in less time

b) Hard exercise burns belly fat

c) Low-intensity cardio doesn't do much for fat loss

You probably know I'm a big fan of interval training for fat loss, but once in a while I also throw in "high-intensity cardio" (its used every week in the Turbulence Training 6-Month Bodyweight Manual and it's used in the Bodyweight Cardio program).

You'll probably see it used more often in my programs, given these results. So if you are interested, you can add HIC to your program by doing it once per week in place of interval training.

But there is ONE problem...to burn 400 calories you will need to exercise for a long time, at least 30 minutes - if you are fit...and longer if you are unfit. But if you are into it, go for it, just remember to self-monitor your body for any symptoms of overuse injuries, and as always, TRAIN SAFE.

I'll give the last word to the researchers who state, "The present data indicate that body composition changes are affected by the intensity of exercise training with HIC more effectively for reducing total abdominal fat and subcutaneous abdominal fat in obese women."

Train hard,

Craig Ballantyne, CSCS, MS
Click here for the proven Turbulence Training Fat Loss Workouts  

Giving Thanks for the Deadlift

This is Thanksgiving Weekend here in Canada, marking the date in 1493 when Christopher Columbus' 18 year old son first discovered Montreal where you can legally drink at age 18. Or so the legend goes...

To celebrate, I deadlifted. Big dinner tonight. We do the Thanksgiving Dinner on Sunday rather than Monday. Great day here, I'll take BallyTheDog on a big walk through the nearby "Old Grove".

Lats were a little sore from yesterday's TT Bodyweight 500...man, that was a great workout. Today was Workout B from Turbulence Training 2K4. This is week 4 of this program. I also noticed my weight is waaaay down, lighter than I've been in years. 173.5. Even my jeans with a 32 inch waist are falling down. Moving over to TT for Meatheads 2.0 next - gotta get back into the 180's.

1A) Deadlift - 325x4 (overhand), 365x3, 380x1
1B) DB 1-Arm Standing Shoulder Press 75x4,3

2A) BB Bulgarian Split Squat - 115x2x8
2B) DB RDL - 100x2x8

3A) Stability Ball Leg Curl - 3x20
3B) Cable Abs - 2x12

Re-read Body for Life last night as well. Powerful stories. Just like the ones at the TT Transformation Contest site. Body-For-Life proves that NO ONE has any excuse. 

Go down to your library and grab it. It's a quick read.

Get inspired,

Craig Ballantyne, CSCS, MS 

PS - Someday I hope to give away a car as a prize like Body for Life...

...although I'm not sure anyone would want my '97 Maxima (even though it is a sweet ride with a great factory stereo).

Until then, I'll just be giving away CASH and membership prizes to the winners. Check out the latest TT Contest Winners here:

Click here to see who won the 4-Week Rapid Weight Loss Contest

Bodyweight 500 Mini-Challenge

I was going to do a Kettlebell workout today, but one of the TT Members came up with a great idea...to insert a mini-challenge workout inside of the 12-Week Transformation Contest. So he challenged everyone to do the BW 500.

My time was 19:37

This is how the workout goes:

The Bodyweight 500

50 Prisoner Squats
50 Pushups
25 Jumps
25 Stability Ball Leg Curls
50 Stability Ball Jackknifes
50 Step-ups (25 reps per side)
25 Pull-ups (NO substitutions)
50 Forward Lunges (25 reps per side)
50 Close-grip Pushups
50 Inverted Rows
50 Squats
25 Chin-ups (NO substitutions)

The first time I did this workout - almost a year ago - I think I did it in about 24 minutes...but I had no benchmarks to go against. I obviously didn't push myself. This time I pushed it really hard. I struggled with pullups, and even inverted rows, but somehow i was still strong on chinups and managed to get 7 in the first set, then 4,3,3 and 2's the rest of the way. So I finished strong.

Click Here to Watch the Bodyweight 500 

Don't try this one if you are a beginner.

Train safe,

Craig Ballantyne, CSCS, MS
Click Here to Get Started With Turbulence Training

 

Friday Bench Press Workout

Final week of TT 2K4, and today was Workout A, modified with a little extra bench pressing.

1A) Bench Press - 265x1, 280x1
1B) DB Rear Delt - 17.5x3x10

2A) Incline Bench - 195x2x6
2B) DB Row - 115x6,120x5

3A) DB Floor Press - 90x2x6
3B) BB Curl - 105x2x5

Going to miss this workout,

CB
Click here to get started with TT 2K4  

Turbulence Training Bodyweight Cardio

I've got a cool video for ya showing how to do calorie-burning "interval-type cardio" without any equipment...

...so take a minute and give yourself a break to watch these TT Bodyweight workout and Bodyweight cardio videos.

=> Click here for the Bodyweight Cardio Video

Click this link to watch Workout A of the TT Bodyweight Cardio program:

=> Bodyweight Cardio Workout A

Move your bodyweight to burn belly fat,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - He lost 17 pounds in 4 weeks with Turbulence Training...

"In 4 weeks I have lost 17 pounds and reduced my waist measurement 4 inches, increased my energy levels throughout the day, got back into clothes I haven't worn in months, and reduced my cholesterol to normal levels again.  The most satisfying result is the comments I'm receiving from friends and family members on my transformation...it's a great opportunity to brag about this great program you have put together!"
Hal Empson

=> Click here to get started with Turbulence Training

Thursday TT 2K4 Workout

Surprisingly warm day in Toronto, perfect for a ride over to the gym around lunchtime, where I did my modified workout C from the Turbulence Training 2K4 program.

1A) Medium grip Overhead Squat - 65x2x5
1B) Power Clean - 185x3

2A) Narrow Squat - 315x2x8
2B) Chin - 16,12

3A) Good Morning - 185x2x8
3B) BB Row - 135x2x12

Hit a quick afternoon BBQ to enjoy the weather. Holiday weekend coming up - Canadian Thanksgiving. I will bench press on Saturday to celebrate.

One more week left on TT 2K4,

Craig Ballantyne, CSCS, MS

PS - 4 new youtube videos for you...

Click here for the latest bodyweight cardio and abs videos

What Do I Say About Creatine And Protein Supplements?

Did you hear what i said about creatine and protein powder on the forum?

 

=> Click Here to Read the Inside Supplement Scoop

You'll be shocked to hear what I say!

 

And don't miss all the new TT 6-Minute Abs videos up in the TT Member's Area here:

 

=> Click here for the Abs videos

 

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

Get a 6-pack in 6 minutes,

Craig Ballantyne, CSCS, MS

PS - Please check in and let me know how you are doing here:

=> Click here to give me an update on your workouts

Former Cyclist Finally Gets 6-Pack Abs from Turbulence Training

First of all, just a thank you to CB for giving me this opportunity. Also thanks to my Twitter and TT family. Without you guys this would never be happening!!

It's funny how I stumbled across TT about a year ago. I purchased the program about four months ago and let it sat for about two months without even reading it. So I started TT in August after coming off a cruise ship. My little one pack was really a pain in the you know what!!

I just couldn't figure out why I'm doing all this cycling and my mid section wasn't showing. The rest of mybody was pretty lean. So reluctantly I had to start weight training. Yuck!!! Where did I put that darn TT pdf file? That's how I started.

So I did my first month of TT and to my surprise I enjoyed it. I couldn't wait for my next workout. I just wished that for my first month I had read the part about trying to get better in subsequent workouts.

So then I started browsing through the forum and came across TC2. Wow!! Look at these people in here. I was totally impressed and inspired. That's when I also saw that TC3 was going to start up.

This is what I wanted. Competition!! Now I'm totally motivated. Only .3% of my life!! Let's go!!

So for the first four weeks of Twitter I ate absolutely clean. The only thing that wasn’t clean was 1⁄2 cup of frozen vanilla yogurt and two tablespoons of lite whip cream. I just wanted to sit down and enjoy some ice cream with my little push-up girl (look at my video). It was her reward for not crying anymore at school (kindergarden).

So it’s been four weeks since I ate a piece of bread, chocolate, pizza, soda, french fries, fried foods, etc. Am I missing out? I don’t think so. I take that back. I know I’m not missing out!! If I can walk into Chuck E. Cheese and look at that pizza without taking a bite then I know I'm ready. I'm ready to complete this challenge!!

Age-45

Height-5'6"before/after

Weight- 135/129

Chest - 35"/35"

Waist - 31"/29.5"

Thigh - 20"/20"

Calf - 14"/14"

Bicep - 13"/13"

BF - 14.8%/12.8% (based on scale)

Bottom line:

Exercise has been fun!!!! I find that I can’t wait for the next exercise session. Each workout I try to better the previous one. Competition!!! That’s what drives me. So TT is all about that.

Competing against yourself makes for a better workout.Eating clean is a piece of cake. Come on!! Nothing beats starting the day with veggies and fruits. No process food for this body.So let's keep this going and complete this thing together. Let's not only finish but finish strong!!"
2nd Place Winner of the 4-Week TT Rapid Weight Loss Competition

Click here to get started with Turbulence Training

4-Week Body Transformation Contest Winner

Can you believe it? Another woman has won the most recent Turbulence Training 4-Week Body Transformation Contest.

Pardon me, another HOT woman has won the TT Transformation Contest.

That makes three in a row. And a man with 6 pack abs was our runner-up.

See the winners of the TT contest here:

=> http://www.TransformationContest.com

Please show this website to your friends and encourage them to join you in your weight loss program.

Remember...SOCIAL SUPPORT is the key to fat loss...and both of our winners used the Internet and TT Members area to get social support to help them burn fat. We also have a NEW TT referral program.

If you want to find out more, including how you can get free months in the TT Members area by referring your friends, just contact us through www.TurbulenceTraining.com and Gary will help you out.

Helping you help yourself to weight loss,

Craig Ballantyne, CSCS, MS

Author, Turbulence Training

PS - You can also win a 1-Year TT Membership by submitting your TT Success Story...

...check out the POWERFUL success stories from out latest winners, Andrew and Anna, here:

=> http://tinyurl.com/TTSuccess

September Turbulence Training Success Story Winners!

Congratulations to Anna Dornier and Andrew Allison, who have each won a 1-Year Platinum TT Membership by submitting September's best Turbulence Training Success Stories. Check out these powerful life-changing stories of fat loss...

Anna is back to her High School weight!

"Hi Craig, I just want to say that TT is making a big difference in my life. I've been getting newsletters from you for quite some time now but couldn't bring myself to buy a copy.  Finally, I found out about the third transformation and I decided that this is the time for me to make some serious changes to my body.

I have been going to the gym for several years now but haven't found a way to achieve the body that I want.  After 4 weeks in TT, I lost 7 lbs and 1.25
inch off my waist.  I can't remember the last time I was under 125 lbs (probably in high school).  Currently, my weight is at 123 lbs!  I know I will reach my goals with these kind of results.

I have to tell you that the TT forum is also a great idea.  I find a lot of support and help there through other TT members who can relate to my situation. When I see other people who are doing better than I am, nutrition and trainig wise, I tend to emulate them and do better in my own goals too.

Another thing that made me love TT is that it made me look forward to my gym sessions.  Instead of spending my usualy 1.5 hours there, I can now finish
my workouts in under an hour while having fun.  Just this weekend, I got sick and I was so bummed out that I couldn't go to the gym.  Before TT, I use my sickness as an excuse not to go to the gym but not anymore.

I feel empowered to do well in other areas of my life too. So, thank you for creating such a great program and an environment for like-minded people. You are truly making a difference in our lives."
Anna Dornier

Busy father of 3 loses his manboobs in only 6 weeks

"Hi Craig, Id been heavy into sports from a young age and up until i was 22 i did Thai boxing played 5-Aside Football(Soccer) and Rugby due to family commitments this was cut to just Rugby on a weekend which after a Broken ankle was dropped to just coaching the Juniors and when my son packed in Rugby my fitness was nil.

I joined a gym Close to work (a 2hr commute from home) so i could pop down on a Dinner time.  Having 3 boys at home i thought i had no time before or after work for training(You proved me wrong there) I Spent over a year throwing weights about and doing the odd bit of cardio, getting no where fast, I was still 100Kg and a 38" waste at 5" 7 with Moobs(Manboobs) big enough for a B cup.  This was frustrating and i had almost committed to living the rest of my life this way and canceling my Gym membership until another email list I'm on for Rugby fitness sent me a sample work out from one of your programs i followed this for a week or two and saw the best results I'd ever seen since i was 16.  

Following this i got your 3month Turbulence training program and I'm nearing the end of the Intermediate program.  I'm down to a 36" waist and 93K but the best thing is I'm also lifting heavier running faster and further my Intervals are something i now look forward where once over i feared the cardio section of
the gym.

I followed your nutrition guidelines and completely changed my diet and eating habits now i have more energy to play with my 3 boys who are loving there new fit strong dad and the best of this is these result have been achieved in 6 weeks... Well beyond anything I've achieved on the gyms plan i was given over a year ago.  I look forward to your emails with help and advice they keep me inspired and i now feel I'm on a plan i could stick with for life.

If i don't feel inspired before a work out i view some of your videos on youtube or in the TTmembers section and it gets me pumped.  I've also now got a thirst for more Knowledge with regards to both Fitness and nutrition. I can't say thank you enough, you have truly turned my life around and there's no price that can be put on that. Thank you so much Craig (From me and my family)."
Andrew Allison

Turbulence Training can help you change your life,

Craig Ballantyne, CSCS, MS
Click here to get started with Turbulence Training   

PS - Send in your TT Success Story and you might win a 1-Year Platinum TT Membership.

Click here to submit your TT Success Story

10-Minute Travel Workouts

Yesterday I left for Orlando for a quick overnight trip, and so I woke up at 5am to do a quick 10 minute workout.

Since I travel a lot (over 41 flights this year!) but need to stay fit, I understand you have to plan ahead and make small sacrifices to stick your fat burning plan even if you are a road warrior.

So early Monday morning I did Kettlebell swings - 20 reps for 8 sets with 10-15 seconds of rest between sets. Also did some pushups and stretching. The first couple of sets were tough, but as my body "woke up", each set got more powerful.

This 10 minute workout was exactly what the doctor ordered before going to the airport to wait around for 2 hours before sitting on a 3 hour flight.

If you don't have a treadmill, a kettlebell is a much cheaper alternative and allows you to do fat burning interval training.

I also made sure my nutrition was planned in advance to avoid airport obstacles and temptations. I packed apples, almonds, and cashews for the airport and the plane. Another option for travelers is to use Eat Stop Eat

When I arrived in Orlando, I went to a barbershop for an old-school shave, and then I went out for a business dinner with Celebrity Lawyer Nick Nanton at a Sushi restaurant.

But before dinner, I actually snuck in a workout from 6-minute abs plus 3-minute arms for another 10-minute travel workout.

So no matter how busy your travel schedule, I know there are no excuses for not fitting in a 10-minute workout. You can do it...even if it is just bodyweight exercises in your hotel room.

On Tuesday morning, I'll do another 10-minute session before breakfast, and then get back to Turbulence Training 2K4 on Wednesday at lunchtime.

You can burn a lot of belly fat in only 10 minutes,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Here's another 10-minute workout tip...

If you don't have time for a full 20-minute TT resistance training session, just do the first 2 exercises in each workout.

That will take LESS than 10 minutes, and still give you a huge metabolims boost to help you build muscle and burn belly fat.

Get started with the proven TT fat burning workouts AND 6-Minute Abs program here:

==> The FAST Turbulence Training Workouts

Craig Ballantyne Wanted "Dead" By Fat Cells

I'm a little worried. I found this threatening letter posted on my forum by a TT member named Dan, and I'm worried (and hoping!) your fat cells are saying
this too!

*********************
Dear Craig:

I am the "spokes-cell" for Dan's fat cells. We hate you. We knew we were in trouble when Dan woke up at 4:30AM on a SUNDAY!

He did workout 1 from one the TT for Fat Loss workouts, and we are hurting.

For starters, the triple press was difficult, although we really enjoyed when our enemies, the muscle fibers, were screaming bloody murder, that made us feel good. But then, doing 20 deadlifts, we couldn't hear the muscles screaming over the shrieks of pain from my fellow fat cells.

We thought it was over, but then Dan decided to do a 4x6 3-minute arms circuit. Jeez. We know he's not in the NBA, nor does he yet deserve to be, but he was giving it his all to be among those elite TT-ers.

Finally, the intervals...oh those intervals. No treadmill for Dan today...oh noooooo...he did 30/60 intervals using burpees for the intervals. While we hate that infernal treadmill, that was the worst thing we've ever gone through.

Craig Ballantyne, we fat cells hate you.

Since we are shrinking in Dan's body, we are going to band together, come up to Canada and picket you wherever you go. We're sure there are many of us who have been looking for new jobs since you came around, so we will band together and make your life difficult.

We miss playing w/ Dan's kids when they would poke us and call him "Squishy".

We HATE you, Craig. We're meltingggggg!

With much hate,

Dan's fat cells
*************************

I hope you enjoyed that little bit of Monday morning fat loss humor from a TT Member.

I also suggest you take Dan's lead and use Turbulence Training for Fat Loss to help you upset your own Fat Cell's and get them worried about their jobs!

Helping you send your belly fat to the unemployment line,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Does Turbulence Training work for Men AND Women?

You bet.
 
"I am thrilled with my results after only a month on Turbulence Training. My clothes are looser and I'm already firmer everywhere. The key for me was the format of TT. I understand exactly what my workout is and when I should do it. The workouts are easy to follow. And when I do have an occasional question, it is answered within minutes on the TT message boards."
Jill Mayer

"I've been meaning to write for some time now. I've been following TT since May 13, 2008. I am now down 28 pounds (from 281 - 253). Being a former high school football player, I've always lifted or been a runner. But I've never been able to combine weight training and cardio the way you've taught me. I'm 42 years old, married with two energetic 8 and 10 year old boys. My energy level is up. I'm more focused in my job and I've dropped 2 pant sizes(42 to 38)!
My diet consists of primarily lean protein, fruits, veggies and nuts. I also drink lots of water. My overall goal is to get under 240. As long as I continue to change things up, I know I'll get there. I'm as healthy as I was 25 years ago. So thank you! Thanks for developing an exercise program that truly fits my lifestyle."
Mark Duncan

Still skeptical?

Grab your 21-day trial offer for only $4.95.

==> Click here for your Turbulence Training Trial Offer

Sunday Squat Workout

Out late last night at a friend's housewarming party, but I had a surprisingly strong squat workout today. The medium grip overhead squat and power cleans served as a great warm-up to the squats. The overhead squat movement serves as a great warm-up for any type of workout, and like the Stick-up, it looks easy but is difficult, especially for those with limited shoulder mobility from bad posture and work environments. Start with a broomstick till you get good form.

1A) Power Clean - 175x3
1B) OH Squat with medium grip - 55x3x5

2A) Narrow Stance Squat - 305x8, 310x2x8
2B) Chinups - 16,11

3A) Good Morning - 175x2x8
3B) Olympic Squat - 135x15

Chinups improved as well.

I'm off to Orlando, Florida for a couple of days, so I'll resume TT 2K4 on Wednesday.

I'll do some easy KB's and stretching before my flight tomorrow,

Craig Ballantyne, CSCS, MS
www.turbulencetraining.com

Incline Bench Press

Disappointing day with the incline bench press, but the rest of the Turbulence Training 2K4 workout was good.

1) Bench - 270x1

2A) Incline Bench - 185x3x6
2B) DB Rear Deltoid Raise - 17.5x3x10

3A) DB Floor Press - 85x2x8
3B) Seated Row - 180x10

4A) BB Curl - 105x2x5
4B) DB Triceps Extension - 45x2x8

Getting better,

CB
Click here for Turbulence Training 2K4

4-Week Transformation Contest Voting

Forget about Palin, Biden, Obama, and McCain for a moment...(Or Harper and Dion, for my fellow Canadians.)

The REAL issue to vote on is, "Who will be the winner of the 4-Week Rapid Weight Loss TT Transformation Contest?"

You get to pick the winner with your vote here:

=> TransformationContest.com

But hurry, voting ends Monday, October 6th at midnight!

 

I've made my vote, now it is time for yours.

 

Check out these guys and gals who have lost up to 7-12 pounds in just 4 weeks with Turbulence Training. Just imagine how they are going to look after they finish their 12-week program.

 

You'll get to choose between...

 

1) Carmel, who was fed up and ready for a change, so she lost 7 pounds of fat with Turbulence Training in just 4 weeks

 

2) Francis, a former cyclist who grudgingly took up Turbulence Training and lost 6 pounds in 4 weeks to finally get 6-pack abs

 

3) Abby, who built muscle while burning an inch of fat from her stomach at the same time - even though she wasn't trying to lose fat!

 

4) Andy, who lost 8 pounds and 2% fat and can now see his abs

 

5) Tom, who is rapidly burning fat and is on his way to 6-pack abs in only 28 days

 

6) Dale, our "Biggest Loser", who lost 12 pounds of fat in 4 weeks

 

Cast your vote here and tell all of your friends to vote too:

 

=> Click Here to Vote & Be Inspired

But hurry, voting ends Monday, October 6th at midnight!

 

Rock the vote,

 

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

 

PS - Unfortunately, there was no live debate between our candidates,
but they are hotter and younger than Palin and Biden anyways. So
this is a much better contest to pay attention to!

And unlike some elections, your vote actually COUNTS in this contest, so cast your vote here today:

 

=> Click here to Vote!

300 Workout for Men's Health Magazine

Back in February of 2007 a hot new workout hit the Men's Health magazine scene called the 300 workout. It was put together by a trainer named Mark Twight and was prepared for the actors who played the Spartan warriors in the movie, "300".

The workout was not done every day like this. In fact, it was described in the article as a "one time challenge". I don't recommend people do this 3 times per week.

The big mistake Men's Health magazine made when running the story was that they forgot to include photos of the unusual exercises in the program…so they asked me to film one repetition of each exercise.

We did this video at a gym in Toronto. So that's how I came to be associated with the workout, although let me be very clear…I did NOT design the workout program. I didn't train any actors from the movie 300. All I did was film the video. That's it.

Here is the order of the 300 workout from Men's Health Magazine

25 pull-ups
50 deadlifts
50 pushups
50 box jumps
50 Floor Wipers
50 Kettle Bell Clean & Press (per arm)
25 Pull-ups

There you go...300 repetitions from 7 different exercises.

All exercises are done without scheduled rest between moves. Obviously this is an advanced workout...you shouldn't do it unless you are already in great shape.

Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each.

For example, you might try this workout, great for a guy with moderate fitness:

15 bodyweight rows
25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 bodyweight rows

All exercises are done without scheduled rest between moves. This is a better place for the average gym-goer to start.

As you get stronger and start to lose belly fat, you can replace the rows with pullups. You can also replace some of the jumping jacks with regular jumps. And finally, replace the close-grip pushups with the kettlebell clean and press. Then you can finally move on to the regular 300 workout.

If you want a complete bodyweight challenge like the 300 workout, try the Turbulence Training Bodyweigh 500 or 1000.

Upper body workout

Workout A of Turbulence Training 2K4, modified for me.

1) Bench - did 265x1

2A) Incline Bench - 175x3x6
2B) DB Rear Delt Raise - 3x10 with 15's

3A) DB Floor Press - 80x3x8
3B) DB Row - 105x6, 110x2x6

4A) BB Curl 95x3x8
4B) DB Triceps Ext - 40x8, 45x2x6

That was pretty good. Better than the first time I did it,

Craig Ballantyne, CSCS, MS
Turbulence Training 2K4