An Insane Bally New Year's Workout

Insane Bally the Dog has been home with me all week because the Dog Camp Lady is sick...so I've been spending 3-4 hours per day walking him through High Park. Today he ran into his girlfriend, Olive the Black Lab, at the park and the two of them together are like Sid and Nancy - totally out of control lunatics - without the heroin, of course.

Fortunately, he ran around more than I've seen him run all year (he was also chased for 2-3 minutes straight by huskie) and he should be dog-tired for the rest of the day.

So he had a crazy workout...

As for me, I did Workout C of my new program for the first time.

1) Jumps - 3x6 (It's amazing what a set or two of light deadlifts can do to immediately increase your jump by 1-2 inches)

2) Deadlifts - 2 sets

3) Rack Pulls from just below knee - 2 sets

4) Shrugs - 2 sets

5A) 1-leg ball curls - 2 sets
5B) Side Plank - 2x60seconds

Solid, but not exhausting.

Happy New Year everyone,

Craig Ballantyne, CSCS, MS

PS - Here's a cool "minimalist" workout...

...from Certified Turbulence Trainer, Chris Lopez

=> The Minimal Workout

It's a great 2-day per week total body program for folks who want maximum results from minimum gym visits.

It's also a really great reminder about the importance of spending the remaining 165 hours per week on the important stuff, like family - and dog walks.

Top 10 Reasons to Get Turbulence Training Today

Well, the big day is here!

Are you excited for 2010?

Doesn't it just sound exciting - 2010 - so futuristic. It just has to be amazing!

I'm heading over to the Beaches area of Toronto for New Year's - nothing too crazy - and I just wanted to wish you a Happy New Year!

Thanks for reading, listening, and learning about TT and how to lose fat fast.

I have HUGE plans for helping you in 2010, including amazing new workouts, videos, articles, audio programs and much more...stay tuned!

And I can't thank you enough for all of your Transformations, Success Stories, Questions, and Comments about TT this year. Can't wait to hear more from you in 2010.

And in the spirit of the New Year's countdown, I'm going to give you the top 10 reasons why you need to become a TT Member before the 50% off sale ENDS on Friday at 9pm, EST.

10 - You need to lose that holiday fat and the Turbulence Training workouts are PROVEN to do that - just take a look at all of the amazing success stories at www.TransformationContest.com

(That could be YOU in just a few short weeks...)

9 - You get TWO bonus AB Workouts when you become a TT Member, including the classic "TT for Lower Abs" that includes advanced exercises that work the insertion of the internal obliques - commonly referred to as the lower ab area.

8 - No more long, slow, boring cardio...EVER.

7 - You'll be able to watch all of the TT for Fat Loss workouts on video in the Member's area to see perfect form for all exercises.

6 - You'll get bonus reports including "Expert Transformation Secrets" and the motivational "Mastering the Fat Loss Mindset".

Ready to get started? Click here to get Turbulence Training and all the bonuses for 50% off:

=> http://www.TurbulenceTraining.com/halfpriceoffer

5 - In addition to the monthly TT Workouts, you'll also get access to the Advanced TT for Abs Nutrition program from Isabel De Los Rios and "The Lazy Man's Guide to Vegetarian Eating" - my veggie eating diary from June/July 2009.

4 - You'll be given amazing social support from other men and women from all over the world who share your struggles and who have made amazing fat loss transformations even though they have busy jobs and big families and many other obstacles to work around.

3 - In the TT Member's forum, you'll get step by step guides and help from other members on how to dominate your body transformation and possibly even win the $1000 grand prize for men or women.

2 - You'll get 50% off the complete Turbulence Training for Fat Loss package, used by over 11,261 TT Members and millions of readers of Men's Health, Women's Health, Men's Fitness, and Prevention magazines.

1 - You'll get all of your workout and nutrition questions answered by me on the forum, often within just hours or even minutes of you posting your questions.

Happy New Year!!!!!

PLUS...it is my Canadian-strength guarantee to you that you will 100% love everything about the Turbulence Training program and the TT Member's area or you can just let me know and we'll give you a full refund within 60 days.

There's no risk to you to get started with TT.

I promise you'll love it or I'll make it up to you.

So...Ready to get started?

Click here to get Turbulence Training and the bonuses for 50% off:

=> http://www.TurbulenceTraining.com/halfpriceoffer

But hurry, this 50% off sale ends tomorrow, January 1st, at 9pm.

Happy New Year to you my dear friend!

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

PS - Only 2 weeks until "TT Transformation" is available for all TT Members!

Nutrition, Not Workouts

Have had a lot of requests for nutrition updates, and since I didn't train today, I figured I'd go over what I've been eating lately.

Last night I finished up a late filming session and was hungry, so I met a friend and decided to have a slice of vegetarian pizza with them from Pizza Pizza (Canadian pizza chain). Not a good call, and their dipping sauce was worse than the pizza. Oh well...

This morning, I started with my current regular breakfast of a blender drink poured over uncooked oatmeal, raw almonds and raisins. The blender drink consisted of:

- blueberries
- raspberries
- 1 banana
- spinach
- tablespoon almond butter
- walnuts
- cacao nibs
- almond milk (I tried using Hemp Bliss instead of almond milk, but Hemp is intolerable)

Sometimes I add a scoop of Vega or Sun Warrior vegan protein powder, but most of the time I forget. Probably makes no difference and when I run out of what I have I probably won't buy another bottle of vegan protein.

For an early lunch I had two southwest flavored "organic sunshine burgers". That's right, burgers made out of sunflower seeds. The full ingredient list:

- organic raw sunflower seeds, organic brown rice, organic carrots, organic black beans, organic bell peppers, organic cilantro, organic garlic, organic jalapeno peppers, organic ground cumin seeds, organic onion, sea salt

On one burger I went traditiona...with ketchup, mustard, tomato, and pickles. On the other, I went with just tomato and avocado. Both were good.

And here's the "foundation" of my grocery list - the staples that I get almost every 5 days:

- 6 ORGANIC red apples
- 6 bananas
- 1 broccoli
- 1 ORGANIC red pepper
- 1 ORGANIC orange pepper
- raspberries
- 1 bag spinach
- 1 tomato
- 2 avocado
- 4 oranges
- 2 grapefruit
- 2 vanilla almond milk
- 4 amys'chili
- 2 jars spaghetti sauce
- veggie burger patties
- flax bread

Alright, back to a workout tomorrow with deadlifts.

Craig

2010 - 24 TT Workouts

2010 is going to be one of the most exciting years of your life.

I promise.

You're going to get 24 of the coolest workouts ever AND I'm going to entertain the heck out of you with workout video reports from all of my travels.

I'm even moving to another big city in 2010 AND attending one of the world's LARGEST events...Check out everything YOU are going to get in 2010 as a TT Member:

=> Click here for all 24 of the 2010 TT Workouts

There's going to be a lot of crazy adventures and you're going to burn fat with Adrenaline, Addiction, the new Hard-Core program, and 21 other workouts...

I'm so excited and I hope you get pumped up by this really cool calendar of events for 2010.

And let me know on the blog if you have any workout suggestions,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

PS - Each month you'll get TWO new workouts as a TT member.

And soon you'll have Addiction, Adrenaline, Transformation, and so much more.

PPS - I promise that the TT Transformation program will be out by January 15th, 2010...

It will be a bonus 3rd workout for January.

Can't wait for you to try it & totally change your body.

New Workout Program

Starting a new workout this week, so keeping the weights low to moderate...also filming TT for Abs DVD workout tonight, so basically I'm training twice today.

This morning I did...

1) Hang Cleans

2A) Bench Press
2B) T-bar Row

3A) DB Incline Press
3B) Chest Supported Row

That was it.

We'll be filming around 10pm tonight, so that gives me a good rest.

And listen, if you're off work this week, here are a couple of things for you to think about/plan for...

1) Social Support

Who you associate with is more important than you could ever imagine. Do not accept anything less than the best. Research shows you'll get more results with a workout buddy and online weight loss forum participation. And real life experience shows you that you can't expect to soar like an eagle when you are hanging around with turkeys. Do not hang around folks who peer-pressure you into bad lifestyle choices.

2) The TT 2k10 Fat Loss Nutrition Guide

Remember: Diet is more important than exercise!

=> Fat Loss Nutrition Guide

Catch you tomorrow with some tips from tonight's filming,

Craig Ballantyne, CSCS, MS

It's cardio time...

I hit the gym this morning and wasnt surprised to see every piece of cardio machine in use.

But as usual, I felt bad for those people who where on the bikes and the ellipticals going at a very slow, steady pace, probably only burning an extra hundred calories than they would have just sitting in a chair.

And no one looked like they were having fun.

On the other hand, if you looked in the weights area - where I was - that was where all the lean, sculpted folks were. And everyone there was working a LOT harder than the folks on the ellipticals.

Hopefully a few folks in the cardio area will make the connection and try out some resistance training - and be rewarded with better results.

My workout:

Bodyweight warmup, stretches

1) Jumps - 2x4

2) Narrow Stance Back Squat - 2 heavy sets

3A) Front Squat - 2 moderate sets
3B) DB Renegade Row + Spiderman Pushup - 3 sets

4A) Back Extension - 3 sets
4B) Plank or Plank on Ball - 1 set plank, 2 sets ball plank

That's it.

Doing a teleseminar with Scott Colby from www.theabsexpert.com at noon EST and then heading back to Toronto and filming TT for Abs DVD tonight. Trying to wrap that up before the New Year.

Train hard but safe,

Craig

PS - And just say NO to cardio unless you really, really love it.

PPS - Don't forget...

...about the half price TT sale on this week only:

www.TurbulenceTraining.com/halfpriceoffer

Get started losing the holiday fat today.

Metabolism Boosting Tip & 7th TT Contest

You'll be happy to hear - after possibly eating too many calories this weekend - that I stumbled across a new research study showing 1 simple food that might help you boost your metabolism.

 

That's just one of the research studies, fat loss tips, and workout ideas I cover in this week's blog post - "The Best of 2009".

 

Click here to discover all of those great fat loss tips

 

You'll learn...

 

- The details about the 7th Turbulence Training Contest (starts today!)

- How to win the fat loss game

- The one food to eat before a workout to boost your metabolism

- The most effective way to do interval training 

- The TT Bootcamp Bodyweight 200 Workout

- A surprising fact from my past about a program I created in 1999

- The names of 9 awesome TT workouts that I'm creating for 2010

- The truth about the power of a personal trainer

- The dirty dozen fruits and vegetables (and the clean fifteen)

 

Whew. This might be the most info we've ever crammed into a weekly blog post and podcast coaching call.

 

Click here to discover all of that great info

 

And get ready to use it to succeed in the 7th TT Transformation Contest!

 

Happy New Year,

Craig Ballantyne, CSCS, MS

 

PS - I have some huge news coming on Monday for those who want to lose the holiday pounds...

 

And stay tuned for a big blog post on Wednesday about what the future holds for Turbulence Training and your fat loss.

 

Your Results, My Workout

If you're not getting results, do this: Write down what you eat. Do that for every thing that goes in your mouth for 7 days. Log it on Fitday.com. Get the truth about your food intake, calorie intake, protein intake, etc. Don't tell me it's too hard. It's probably the easiest thing you can do to lose fat. Get to know the truth about your body and how it reacts to diet, exercise, and stress.

My upper body workout:

Extra stretching

1A) Military Press
1B) Mixed Grip Pullups

2A) Pushups
2B) Shrugs

3A) DB Triceps Extension
3B) DB Rear Delt Raises

That was it.

Merry Christmas,

Craig

Today's Workout

Dog has been out of town on vacation all week, so it's been pretty quiet around here.

Yesterday I spent a couple of hours reading some new books at a local coffee shop, including the "Big Book of Exercises for Women".

There's also a men's version - both published by Rodale/Men's Health. I have a couple of workouts in each book, and there are over 615 exercises in both
versions. I wrote down 2 dozen new moves yesterday while reading the women's version.

=> Click here for the Big Book of Exercises

I tell ya, the girl doing the pistol squat in the Women's book is super hot. And performing the exercise properly. Doubly-impressive.

Ok, so today I did an early workout - around 9am:

1) Deadlift

2A) RDL
2B) Barbell Rollout

3A) Bulgarian Split Squat 1 & 1/2 reps
3B) Calf Raise

Some extra stretching, and that's it.

One more workout until Christmas,

Craig

PS - The TT resource of the day is a new blog post on nutrition:

=> 12 Diet tips for Fat Loss (excerpt from the TT 2K10 program)

Advanced Abs Workout

Filmed a tough Turbulence Training for Abs Advanced Workout last night - follow-along style. We're working through this program, slowly...probably looking at March for releasing the DVD's. It will be the first TT follow-along DVD set. Thanks for everyone's feedback and demand for this - always great to hear your requests.

Here's the workout that I performed for the camera last night.

Superset #1
1A) DB Split Squat – 8 reps per side
• No rest.
1B) T-Pushup – 8 reps per side
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) Chin-up with Knee-up or Assisted Chin-up – 8 reps
• No rest.
2B) Reaching Lunge – 10 reps per side
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Triset #3
3A) Stability Ball Jackknife – 15 reps
• No rest.
3B) Stability Ball Mountain Climber – 10 reps per side
• No rest.
3C) Side Plank with Leg Raise – 8 reps per side
• Rest 1 minute & repeat 2 more times for a total of 3 trisets.

Enjoy,

Craig Ballantyne, CSCS,MS
Author, Turbulence Training for Abs

Super Bowl and Workout

Just booked my flight and ticket for the Super Bowl in Miami - will also be first time seeing The Who in concert. Would be nice to see Dallas or New Orleans vs. Indy or New England or San Diego. 

Today's workout:

1) Hang Cleans

2A) Close-grip Bench Press
2B) Barbell Row

3A) DB incline
3B) Rope Row

Changing my program up next week.

Resource of the day...check out Super Joe Mario's (Joel Marion's) blog post on the 49 things he learned in 2009:

=> Joel Marion's Insights

I like this point:

"25. Taste buds change. I used to hate salad and seafood; now I can't get enough of either. Try revisiting foods you once wrote off-you may be surprised."

**********
I like that one because I didn't eat salad until I was 25, asparagus until I was 29, spinach until I was 30, or Avocado until I was 32. And I'm still trying new stuff.

So no matter how old you are, don't stop trying to become a healthier eater.

If I can do it, YOU can too.

Craig Ballantyne, CSCS, MS

PS - I also posted a new bootcamp article for trainers...

...on 5 things you should do between now and New Year's to get ready for 2010.

=> Fitness Bootcamp Workout Tips

This will help you help more clients get maximum results in minimum time.

Train with purpose

While I was working out this morning and watching people do crazy stuff (like broomstick twists while standing on a bosu ball - say what?), I had this thought,

"Make your training purposeful. Don't do something for the sake of doing something. Only do something if it gets you closer to your goal. Don't do an extra cardio session if it only aggravates an injury and doesn't get you results. Don't do 3 more sets of a 4th chest exercise if you've already done enough to stimulate muscle growth. Review your program and do only what is necessary."

And never do broomstick twists while standing on a bosu ball.

My workout:

1) Squats

2) BB Bulgarian Split Squats

3A) Glute ham raise
3B) Plank on Ball

4) 1-leg ball curl

So just remember, when we workout, we are putting a stimulus on the body that causes it to change. Too much stimulus and we waste our time, get too sore, and might even get hurt. The wrong stimulus also wastes our time. So really think about your program and make sure it is right for you.

Craig

Transformation Contest Winners

If you plan, and I mean really plan things out (not just making your lunch the day before, but plan out meal by meal, grocery trip by grocery trip, workout by workout for the next 4-12 weeks), you will lose fat and achieve more than you ever thought possible. This is the stuff of legends.

For example, just check out what the winners of the 6th Turbulence Training Transformation have been able to accomplish:

=> http://www.TransformationContest.com

Abs Exercises & Deadlift Workout

Last around 9:30pm we filmed Turbulence Training for Abs Advanced Phase 1 Workout A...it was killer.

It was filmed "follow along" style, meaning I did every set and rep for you to watch and do with me. This is a huge project we hope to have on DVD by February.

I also forgot how tough that Cross-body mountain climber is, so expect to see a lot more of it in the TT 2K10 roster of workouts. And I put 5 cool exercises on my other blog here:

=> Unique Abdominal Exercises

Last night's workout left me kind of sore, but today was deadlift day, and I did a little better than last week, so still making progress.

1) Jumps

2) Deadlift - 2x5 overhand (325lbs)

3A) RDL - 3x8
3B) Barbell rollout

4A) Calf Raise
4B) Barbell Shrug

And if you're still shopping for a gift, check out some advice from Kardena Pauza here:

=> Vegetarian Nutrition Gift Ideas

And make sure you get yourself something nice too,

Craig Ballantyne, CSCS, MS

Interval Training Q'n'A

Interval training question posted over on my my Facebook page this morning...

Q: Craig would like to know if its ok to do interval training in the mornings and resistence training in evening or the other way around?

Answer:
Yes, thats fine, if that is what your schedule permits.

Other folks often ask if it is okay if they do intervals on one day and their resistance training the next day, and that is also fine.

If either approach starts to tire you out, then you might need to cut back and take an extra day off or reduce the volume of the workout, but that goes for regular workouts as well.

I also wrote a new article on intervals:

=> Unique Interval Training Workouts

Of course the #1 question I get is, "What is the best interval training workout for fat loss? Is it 20 seconds of sprinting and 10 seconds of recovery, or 8 seconds of work and 12 seconds of rest, or a 30-30 split?"

And the answer is, "no one really knows right now".

It makes sense though, to do as little as possible to reach your goals, because doing too much can lead to overuse injury.

So stay tuned as we continue to learn more about interval training and I'll pass on everything I learn to you.

In the meantime, I want to discuss one other thing, and that is the lack of motivation that people have around this time of year...and to that I say:

"There will be days when you struggle to exercise, and that is okay. Just never give up. Realize everyone else goes through this, and not quitting is what separates the success stories from the "coulda-beens"."

Stay strong,

Craig Ballantyne, CSCS, MS

PS - Please vote for the finalists of the 6th Turbulence Training Transformation Contest.

You can vote for men, women, and advanced:

=> Click here to vote

And get ready for contest #7 that starts on Sunday, December 27th.

Upper Body Workout & 6th TT Transformation Contest

Pretty good workout today.

1) Hang Cleans

2A) Close Grip Bench Press
2B) BB Row

3A) Incline DB Press
3B) Rope Row

4) Dips

Then I had a chocolate milk on the walk home.

Earlier this morning we added the 6th Turbulence Training Transformation Contest Finalists, and you can cast your vote. We also made one cool change, adding a 3rd category for Advanced returning competitors.

Click here to vote for the 6th TT Transformation Contest Finalists

Those folks have done amazing, and I truly believe they are living according to Kekich Credo #40 that states:

"No dream is too big. It takes almost the same amount of time and energy to manage tiny projects or businesses as it does to manage massive ones…and the massive ones carry with them – proportional rewards."

I'll add, "Don't be satisfied with the norm if you want more. It's okay to want to achieve special results. The world needs folks who dream and achieve big things."

So get out there and do your best!

To your success, 

Craig Ballantyne, CSCS, MS

PS - Details on the 7th TT contest coming soon.

Happy Hanukkah Gift from TT - The TT 2K10 Workout

My Jewish chiropractor celebrated Hanukkah on the weekend, so to celebrate here on TT Members, I've added the 2k10 program a little early.

=> Click here to download TT 2K10

The best fat burning workout techniques from 2009 perfectly blended together to give you a 4-workout program plus 2 off-day recovery sessions.

If you want 4 fat burning workouts plus your off-day workouts designed for you, then you're going to love the TT 2K10 fat burning workout program.

You'll get a research-proven tougher form of interval training, plus kettlebell exercises, tough bodyweight manipulations, advanced total-body ab exercises, and more mini-circuits than ever before to give you the ultimate body and fat burning workout to kick off 2010 - and to have your best year ever.

BONUS - You'll also get the Turbulence Training 12-Step Nutrition Guide and Calorie Calculator to help you figure out how many calories, how much protein, and which foods to eat this year to burn belly fat.

Craig

Jersey Renegade Workouts

Last week I traveled down to Jersey for my annual "coaching session" with Jay Ferruggia.

Jay is one of the few trainers in the industry that I actually listen to, and each year (and sometimes twice a year) I spend a lot of money to fly down to Jersey and learn from him at his gym.

After some weather delays, I finally got down there on Thursday for my first workout under his instruction.

Jay runs a hard-core place called: www.TheRenegadeGym.com and he talks about advanced training on his blog, www.JasonFerruggia.com

(NOTE: Jay has a habit of using strong language, so please don't go to his sites if that offends you.)

For my first workout, here's what he had me do:

1A) Swiss-Bar Bench (the Swiss bar is a weird, multi-grip bar)
1B) DB 1-arm row (worked up to 110 pound dumbbells)

2A) Fat Grip Military Presses using chains
2B) Chest-supported row

3A) Rope rows

4A) Bodyweight Triceps Presses
4B) Chain curls

After that workout a group of us zipped into New York City and went to a raw food restaurant called, "Pure Food and Wine".

I had a salad, followed by raw zucchini lasagna, and then the best chocolate cake dessert of my life. No exaggeration. Unfortunately, I just don't enjoy raw meals...the salads are good, the dessert is good, but I'm not caring for the entrees yet.

On Friday, it was back to the gym so that Jay could coach me on improving my squat form. The second workout went like this:

1) Squats

2A) Glute Ham Raises
2B) KB Shrugs

3A) Back Extensions
3B) Abs

4) Prowler Pushes for interval training

Another great workout.

After all, even coaches need coaches...and I never stop trying to improve. And neither should you.

To your success,

Craig Ballantyne, CSCS, MS

PS - Don't forget the one workout rule that Jay and I always emphasize to our clients.

You MUST set a personal best each workout. You always need to be improving.

And if you want to get stronger or gain muscle, I highly recommend Jay's program. Like I said, he's one of the few trainers I go to for advice.

=> Click here for Jay's workouts

And if you live near central Jersey, the best thing you could do is to workout at his gym in Wachtung.

Fat Burning Christmas Gifts

With Christmas gifts and New Year's Resolutions only a few weeks away, I want to give you my top 7 fat loss and fitness gift suggestions.

#7 - A Supplement gift certificate

As you know, I'm not a huge fan of supplements, and you don't need anything fancy, just fish oil capsules, a multi-vitamin, and maybe a quality protein powder. But the cost of these can add up quick, so a gift certificate to a reputable store can
really help.

#6 - A kettlebell

With a kettlebell, you can burn calories, do intervals, work your abs, build strength, and completely sculpt your body. Beginner women should start with a 12-18 pound kettlebell while beginner men can start with an 18 or 35 pound bell. And if you need kettlebell workouts for beginners or intermediate level, check out www.KettlebellWorkouts.com/fatloss

#5 - Grass-fed beef

You can order this online and get amazing, high-quality beef sent straight to your door - or as a gift to family or friends. I've sent a box to beef-connoisseur Joel Marion, and he said the steaks were great.

#4 - A blender to create delicious blender drinks and meals

For about $60-$100 you can get a machine to blend up fruits, veggies, nuts, protein powder, and seeds to create a nutrient dense complete meal to overcome busy mornings or to create the perfect snack or dessert. Once you get started "blending your nutrition", you'll be amazed at what you can create.

#3 - A Gymboss Timer

This little timer allows you to set two different intervals and will alert you when each interval is up. It's a cheap - $20 - tool that will help you organize your workouts and maximize your results.

#2 - A Stability Ball

The stability ball is one of the most versatile fitness tools, and it allows you to exercise your abs and back of your legs better than any bodyweight only exercises.

#1 - Short, Burst Workouts

With short, burst interval and resistance training workouts, you can lose fat and sculpt your body in the comfort of your own home, without doing long, slow, boring cardio. It is a proven, guaranteed system that will help you lose belly fat and get a lean, hard, flat stomach. This is the #1 home gym workout technique and perfect for your New Year's fat loss program, especially if you hate going to busy gyms.

Obviously, Turbulence Training is my short, burst workout of choice.

So those are the 7 best fitness and fat loss workout presents you can give - or receive - this year.

Craig Ballantyne, CSCS, MS

PS - Don't miss out on your chance to use Turbulence Training...

...to win up to $1000 cash in the 7th Turbulence Training Transformation Contest that starts on Sunday, December 27th. More details on the 7th Transformation Contest coming soon!

Mini Workout & Protein Research

Did a mini-workout today - just a few exercises, and stumbled across a new protein research study that shows some interesting results on post exercise metabolism...I'm going to grab the full study and review it, but here's a summary:

Reference:
Med Sci Sports Exerc. 2009 Dec 4. Timing Protein Intake Increases Energy
Expenditure 24 Hours Post-Resistance Training. Hackney KJ, Bruenger AJ,
Lemmer JT.

Researchers had 8 trained subjects (5M, 3W) do a workout at 7am after consuming either 20grams of whey protein or 20grams of carbohydrates. The workout consisted of 9 exercises (4 sets of eachat 75% 1 RM).

NOTE: That's a huge workout! 36 freaking sets.

Results: Both workouts boosted metabolism at 24 and 48 hours after training, HOWEVER, at 24 hours, the increase in metabolism was greater in the protein supplement experiment.

Comments: Would this lead to increased fat loss? Not sure...there's a lot of other things to consider...

*********
As for my workout, it was:

1) Push Press
2A) Pushups to Failure
2B) Seated Rope Row
3A) Triceps
3B) Plank on Ball

That's it,

Craig Ballantyne, CSCS, MS
www.TTMembers.com

PS - For more results...

Find accountability partners online who have "been there and done that" and overcome all the obstacles that you face everyday. Research shows online weight loss support groups – when used frequently – are proven to help weight loss. Along with a successful workout partner and health professional, those are the THREE research-proven methods of social support.

PPS - Watch for the finalists of the 6th TT Transformation Contest tomorrow!

More Fusion Fat Loss

This week's fat burning workout comes from way back in the vault, The Original Fusion Fat Loss from February 2006.

 

However, I've made some updates to it.

Get that workout by visiting this link:

 

=> Fusion Fat Loss Workout

 

You'll also discover...

 

- The Truth about the latest protein nutrition study

- How much protein is in 7 common foods

- The Transformation Tip of the Week

- The start date for the 7th Turbulence Training Transformation Contest

- How much sugar you are allowed to eat each day

- And the #1 key to success in a fat loss program

 

All that and 3 great workouts here:

 

=> Click here for this week's fat loss guide

 

To your success,

 

Craig Ballantyne, CSCS, MS

NYC Raw Restaurant & Renegade Workout

Went to Pure Food and Wine last night in NYC. a raw food restaurant...and had the best chocolate cake dessert of my life. no exaggeration.

Also trained at www.TheRenegadeGym.com yesterday. Swiss-Bar Bench, DB 1-arm row, Fat Grip Chain military presses, Chest-supported row, rope rows. Jay Ferruggia invents some good exercises.

Check out his blog at www.JasonFerruggia.com

Back to Toronto tomorrow,

Craig Ballantyne, CSCS, MS

Jersey Workout...Not

Crappy weather today delayed a bunch of flights so I wasn't able to get a flight to Jersey on time to make tonights workout at Jay Ferruggia's gym, so I'm going to go tomorrow.

Instead, I did my own workout here in Toronto...

1) Jumps

2) Deadlifts

3A) RDL
3B) Barbell Rollout - killer ab exercise

4A) Bulgarian Split Squat 1 & 1/2 reps
4B) Calf Raises (haven't done these in a long time...added them for experimental purposes)

Also of note...my jumps were feeling a little weak, but I knew a little trick would help them...so I went and did a few sets of deadlifts (warm-up weight) and then went back to the jumps - instant addition of 1-2 inches and just felt much easier.

After the workout I had a chocolate milk on the way home, and then for lunch I made Amy's Chili and I fried up some slices of sweet potato. Hearty meal.

Okay, will try to get to NJ again tomorrow.

Craig

PS - On the bright side, I convinced about a dozen people on Twitter that Ikea now makes kettlebells.

That saved the day.

PPS - Download this free report I made for you

=> Top 10 Fitness Trends for 2010

Enjoy!

What I Ate Today

Ooops...a few folks think that all I eat is blender drinks, because that is all that I write down...but that's not the case. I'm just too lazy to write down everything.

So here's what I had today.

After a dog walk and stretching session (no workout yesterday), I had:

Breakfast
1 apple
2 big bowls of Mini-wheats with almond milk (hey, I like Mini-wheats, what can I say)

Snack
1 toasted cashew butter and banana sandwich

Lunch
1 big boy salad (spinach, peppers, 1/2 avocado, 1/2 can kidney beans, salsa) 
2 slices flax bread
1 glass of blender drink (1 banana, blueberries, strawberries, almond milk, almond butter, cacao nibs, sunflower seeds, Vega powder)

Snack
The rest of the blender drink poured over oatmeal, almonds, and raisins
1 orange, 1/2 grapefruit

Dinner
Vegetable stir-fry + 3 servings of Kamut pasta
2 bananas, 2 tablespoons of almond butter

Then TT filming. It wasn't really strenuous...about a 4/10 intensity level.

After filming:
Slice of vegetarian pizza from the new pizza joint in my neighborhood.

So there you go...

2010 Fitness Predictions

2009 was a breakout year for...

- kettlebells
- short burst workouts
- bodyweight exercises
- and "counter-intuitive" nutrition programs

But what does 2010 hold for fitness and nutrition?

Well, you're about to discover my 2010 Top Ten fitness predictions.

Click here to get your copy of the report:

=> 2010 Fitness Predictions

You'll also hear from experts like Jay Ferruggia, Isabel De Los Rios, Vince Del Monte, and Brad Pilon about...

- The Return of Bodybuilding
- The Revenge of Cardio
- The Coming of 7-Day Workout Programs
- The Battle Over Training for Health vs. Training for Looks
- The Latest Cutting-Edge Nutrition & Supplement Techniques
- The Truth About Group Training
- The Hottest New Types of Unique Training

...and much, much more.

Don't be surprised to see your favorite fitness experts disagreeing and even contradicting one another...there's some strong opinions in these predictions.

=> Click here to get the 2010 Fitness Predictions

So sit back, grab yourself a Green Tea, and join us as we predict the future of fitness AND give you dozens of new workout and diet tips to help you sculpt your body faster than ever in 2010.

To your success!

Your friend,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Feel free to pass this report on to everyone.

Click this link for the free report:

=> The 2010 Predictions

Please help me get this into as many hands as possible so that we can help them get more results in 2010. Thank you!

Off-Day Today

Today's off-day activity was 40 minutes of stretching and torso training. I'm filming January 2K10 programs tonight, and that could take about an hour or two, but just doing some demo reps, not filming follow along.

Today's blender drink looks like a "Purple Jesus Blizzard". Mega-Blueberries, strawbrries, 1 banana, spinach, almond milk, almond butter, cacao nibs, and sunflower seeds. Poured some over oatmeal, almonds, and raisins. Also had an apple and green tea.

While today is slow on the activity side, I do have some resources for you:

More tips have been added to the sugar craving blog post here:

=> http://www.ttfatloss.com/diet/sugar-cravings/

And here's a link to the video of one of my most popular ab workout programs - TT AAA Abs

=> AAA Abs Workout

That's a solid 4 week program, and what you need to do is make sure you are sticking to a program for 3-4 weeks.

• Plan your program. Don't jump around from one to the next. Pick a good program and stick with it for 4 weeks.
• But if something isn't working, why continue with it? Trust your gut about when it is time to change.
• Get to know your body by monitoring everything you do and how you exercise. That is the key to making good judgments.
Stay strong,

Craig Ballantyne, CSCS, MS
Turbulence Training

Upper Body, Abs, & Sugar Cravings

Heading off to NYC this week to train at www.TheRenegadeGym.com in Jersey with Jay Ferruggia, so today was my last real workout of the week.

1) Hang Clean

2A) Close-Grip Bench
2B) BB Row

3A) DB Press
3B) Seated Row

4A) Dips
4B) DB Curls

And today's resources for you:

1) Over 21 tips to overcome sugar cravings posted to the TTFL blog:

=> Reduce Sugar Cravings

2) Ab workout exercises in a "pre-fatigue" circuit

=> The Abs Exercises video

Enjoy,

Craig B.

PS - New Turbulence Training Fanpage update...

..."Why do you hate cardio" over on the Turbulence Training Fanpage here:

=> http://www.Facebook.com/TurbulenceTrainingFanPage

Find out the truth...

Medicine Ball & Bodyweight Mini-Circuits

If you are looking to cut down on the amount of time you spend in the gym without jeopardizing your fat loss goals, then including interval training alongside your strength training program is the only way to go.

Just imagine spending half the time in the gym - if not more - and getting way better results.  Isn't that what you deserve?

I thought so.

And to make the notion of ditching long, slow, boring cardio even more convincing is the fact that you will be far less susceptible to sustaining an overuse injury with interval training.  

For some of you, however, the thought of giving up your daily cardio machine routine is too much to bear.  But not to worry because you can still use your favourite machine, but we'll just tweak things a bit so that you get more out of your workout in half the time.

For example, try incorporating intervals on the treadmill by running hard for 30 seconds, at an 8 out of 10 intensity level, followed by 60 seconds of light recovery at a 3 out of 10 intensity level.  That is one interval, and so you will repeat this process up to 6 times, while using a five minute warm-up and a 5 minute cool down.

However, for those of you who are tired of the same ol' thing day after day, then here is a great medicine ball and bodyweight interval training circuit to give a try.  A couple instructions beforehand; do not rest in between exercises and go through the circuit only one time.

1)     Medicine Ball Woodchoppers
a.     (20 seconds woodchoppers + 10 second hold with ball overhead x 8 rounds)
2)     Squat Thrusts
a.     (20 seconds thrusts + 10 second hold in top pushup position x 2 rounds)
3)     Running "High Knees" in Place plus Plank
a.     (20 seconds sprinting + 10 second plank x 8 rounds)
4)     Squat Thrusts
a.     (20 seconds thrusts + 10 second hold in top pushup position x 2 rounds)

So there are two great ways to replace your ineffective cardio workout and help you reach your fat loss goals in just a short amount of time.

Craig Ballantyne, CSCS, MS

Say NO to Cardio, Do These Bodyweight Intervals

If you're spending 30-45 minutes a day on the treadmill, or gauging the quality of your workout by how many calories the elliptical machine states that you've burned, then I have bad news for you…you are slowing your fat loss results considerably. Just say NO to cardio.

The quickest and most efficient way to burning fat is not to work out in the "fat burning" zone or to do endless amounts of long, slow, boring cardio, but instead to ramp up your workout intensity.

And the most proven way to do that is with short burst exercise in the form of interval training.

Now some of you may be familiar with traditional forms of interval training where you train on a bike or a treadmill following a 30/60 or 45/90 second ratio.  

In the case of 30/60 for example, you would do 30 seconds of hard activity followed by 60 seconds of light activity and repeat that up to six times.

This type of interval training is perfectly okay and when added to your strength training workout, you will see some incredible results.  

However, some of you may like to vary things up a little bit and so I'd like to share with you 2 alternative forms of interval training that are just as wickedly effective, can be done in your home, and will keep you motivated to come back for more.

1.     5-Minute Bodyweight Squats

Here you will do as many bodyweight squats as you possibly can in 5 minutes.  Feel free to break this up into however many sets and reps you need.  For example, you can do sets of 10 reps, 20 reps, or simply until you cannot go anymore. Then take a rest and repeat.  

Each week try to do more squats in the same amount of time.  This may sound easy, but trust me; it can be as difficult as you make it!

2.     Short Burst Squats

I personally recommend a Gymboss timer for this type of training, but it isn't essential.  

So, for the bodyweight interval training you will do as many bodyweight squats as you can for 20 seconds and then hold the bottom position for 10 seconds, then repeat your squats for 20 seconds, and then hold at the bottom for 10 etc. Repeat these intervals for 8 rounds.

Alright, so those are just two of the countless ways in which you can include interval training into your workouts that will burn fat faster and help you avoid spending more time than necessary in the gym.

Craig Ballantyne, CSCS, MS

Saturday Morning Workout

Okay workout this morning. Unfortunately the aerobics room was booked for aerobics (I didn't know people actually still did that stuff), so I had to skip the jumps at the start of the workout...

1A) Squat
1B) Chinups

2) BB Split Squat

3A) Back Extension
3B) Plank on Ball

4) 1-Leg Stability Ball Leg Curl

And my friend Kardena Pauza just posted a new vegetarian recipe, wheat-free cranberry scones (!).

You'll love them. Check out:

=> Vegetarian Recipes

Have a Christmas-y day,

Craig Ballantyne, CSCS, MS

Fusion Fat Loss Program

Cool new workout for you this week in this week's fat loss coaching call...

 

The TT Fusion Fat Loss 2K9 version.

  

You'll also discover...

 

- Where I'll be working out this week

- How success leaves clues...

- When the 7th Turbulence Training Transformation Contest starts

- The ONE food you should eat BEFORE a party

- How beginners are guaranteed to get more results

- A website that helps you find organic farmers

- Cool bodyweight intervals using the 20:10 system

- A research-proven kettlebell workout idea

- Where to get kettlebells

- The best way to identify your protein intake

- And how to calculate your calorie needs

 

Whew! Big call this week.

 

Click here for the call:

=> Weight Loss Workout

Enjoy.

 

Your friend,

 

Craig Ballantyne, CSCS, MS

PS - This week's workout is the...

...plateau-busting:

 

=> Turbulence Training Fusion Fat Loss 2K9 workout

 

It includes bodyweight intervals, kettlebells, and dumbbell HIGH-REP rows.

 

If you want to burst through your plateau, you need this workout!

Workouts, Sugar, and Chinups

Got back into Toronto about 9:30pm last night...was in Chicago for 2 days, and I flew on Porter Air out of Toronto for the first time...it was a great experience, and you just don't hear that about airlines much these days, but I give it the thumbs up.

When I got home, I made a blender drink of 1 banana, frozen strawberries, frozen blueberries, frozen spinach, walnuts, almond butter, and almond milk. Had one of those for breakfast too.

But then on Facebook we started a good conversation on how to cut out sugar in your diet...

Please share your tips.

I suggested

1) Choose fruit in place of sweets.

2) Keep the sweets out of the house.

3) Put in routines to replace sweets binging (i.e. go for a walk instead, chew sugar-free gum etc.).

4) Change your mindset so that you are now, "not the kind the person that binges on sweets". Read Psycho-Cybernetics for more details on changing your mindset.

What else did I miss?

After that, I hit the gym in the AM for today's workout:

1A) push press
1B) medium grip pullups

2A) 1-arm bodyweight row
2B) pushups

3) db rows

4) some arm exercises for fun.

It was a quick workout, requiring only 30 minutes or so.

Now for a couple of good resources:

Article #1: How to improve your chin-ups by Jason Farueggia

=> How to do more Chin-ups

And

Article #2: Tony Horton's 4-letter word for fat loss

=> http://www.ttfatloss.com/fat-loss/horton-fat-loss/

Looking forward to your tips,

Craig Ballantyne, CSCS, MS

Back Exercises at Home

Here are the best ways to train your back at home with dumbbells. You can't neglect training the upper back because it is one of the hot zones of fat burning in your body. Since there is so much muscle mass found in your upper back, you can really burn a lot of calories by training that area.

Click here to watch the back exercises video

However, a lot of people have problems training that area at home because they dont have access to a chin-up bar or an adjustable bar where they can do inverted bodyweight rows lying on the ground.

So, this leaves us with a bench, dumbbells, and a ball. Fortunately, there are still quite a few different exercises we can do that will add variation to our workouts and help us enjoy them a lot more.

The first exercise is the Dumbbell Pullover and it is going to train your abs, chest, and your lats. This exercise is a classic Arnold Era exercise. However, it is important to be conservative when performing this one, as you can really injure yourself if you try to do too much weight.

There are a couple of different ways to do this exercise. One way is to do it lying regularly on a bench. Hold the dumbbell over your chest with a slight bend in your arms, and lowering the DB back over your head. You will begin to feel a stretch and using your lats, pull the DB back up over your chest. As the DB gets closer to your chest, then the chest muscles begin to do most of the work.

An alternative method of performing the DB Pullover is lying across a bench. In this position you will feel a greater stretch in the lats at the bottom position; however, you will want to use extra caution in the amount of weight you select. The more stretch, the more risk. So, in this position, keep your hips up, glutes contracted, abs braced and lower DB, and then pull back up.

A second exercise you can do is the Dumbbell Row. Like the DB Pullover, there are a few different ways in which this exercise can be performed.

Starting with the basic DB Row, place your left hand and knee on the bench, right leg slightly bent, butt back, abs braced, and back flat. Next, row the DB up from full extension up to your hip, keep elbow close and into your side.

To add a twist and target your lats and upper back differently, place your body in the same position, place your hand so that the palm is now facing towards your foot, with your elbow out. This is what is known as an elbow out DB Row. You will more than likely be a little bit weaker in this
position.

Also, using your hand and knee for support on the bench allows you to lift more weight, but you can also remove the support system and do these exercises one arm at a time or with both arms.

Instead of using a bench, you will use less weight with this exercise, but you will recruit more effort from your abdominals as well as the muscles in your legs to support your position. You can still perform the regular DB Row or the elbow out DB Row just as you would with a bench, but now you will be standing with a slight bend in the knees, leaning over slightly with your back flat.

The last exercise works your posterior delts and is known as side lateral raises in a bent over position. So, standing with two dumbbells, bring them out to the side, squeezing your shoulder blades together, and back down. You will feel a strong contraction in the posterior delts in this exercise.

The more bent over you are, the more you move stress to the back of the shoulder, and even between the shoulder blades. The more of a standing position that you are in, the more you recruit the medial delts. And when in a standing upright position, you will be working the medial and anterior delts mostly.

So those are some of the dumbbell exercises you can do for variety in training your upper back and lats at home without the need for fancy equipment.

Craig

12-Minute Kettlebell Workout

Craig Ballantyne here, with a quick Kettlebell Workout update.

I was flipping through the December 2009 of Men's Health issue, and a little exercise brief caught my eye.

The magazine reports on a study done by a guy named A. Koch, who reported that doing a 12-minute kettlebell workout helped subjects increase their VO2 max.

Now to be honest, I haven't been able to track down the study, and I think it hasn't been published yet, but here's what Men's Health recommended, and you can easily do this at home.

For your 12-minute Kettlebell workout, the magazine suggested doing as many kettlebell swings as you can in 12 minutes.

Obviously you won't be able to go 12-minutes straight, so you might do 20-30 reps in a row, then rest 15-30 seconds, and repeat as many times as you can in 12 minutes.

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

NOTE: If you are a beginner, I recommend starting with 6 minutes, rather than 12 minutes, otherwise you will be way too sore the next day and you'll be pissed at me.

So be conservative.

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

Anyways, in each subsequent workout, you want to do more reps in 12 minutes than you did in your last workout.

You always want to be improving your performance, hitting a personal best, and by doing that, you will improve your physique.

In addition, you can also do this 12-minute workout with Kettlebell Squats (for beginners), or Kettlebell Snatches (advanced).

What a great way to do interval training at home without fancy equipment.

And while the magazine did not report on fat loss, I'm willing to bet those subjects burned a lot of belly fat.

So...

there you go. Simple. Fast. Effective.

That's the power of the kettlebell,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training  

PS - If you want a complete done-for-you Kettlebell Workout program...

...then I recommend you check out the program created by Kettlebell expert and Certified Turbulence Trainer, Chris Lopez:

=> Kettlebell Fat Loss Workouts

And check out his video of how he uses kettlebell workouts at home where he trains with his kids.

Dubai Beach Body Workout

I got such a great response to my article about "how I got my abs" that I wanted to write another story about my past...

...this one involves my trip to Dubai and the workouts I used to get my Persian Gulf beach body.

=> Click here to read the story & Dubai beach body workout

You'll get a good laugh at one of my dorky photos.

 

I'd also love to hear from you, either by email or on the blog, on what you'd like me to write about.

 

Nutrition?

 

Workouts?

 

Fat burning tips for specific body parts?

 

Please let me know so I can help you better,

 

Craig Ballantyne, CSCS, MS
Author, Bodyweight Bodybuilding

 

PS - Please don't miss out on your last chance to get my latest workout.

I wrote this workout just for you to help you burn fat and sculpt your muscles. This is the program you deserve.

 

Click here to get this new workout

 

You're going to love the new Bodyweight 501 circuit and bodyweight ab exercises. Looking forward to your success story.

How to Burn Fat Video

Deadlift Workout

Happy December 1st to you.

Something to think about...

Why wait till January 1st to change your life and start adding healthy habits?

We have a perfectly good Tuesday, December 1st TODAY to start taking action. Today is the Day to take action - Start now.

I'm on workout C of my new 4-day program, and todays workout was:

1) jumps

2A) deadlifts
2B) ball rollouts

3A) RDL's
3B) cable abs

4) 1-leg calf raise

Long time since I've done those...

Speaking of long time...here's a look back at my 2006 workouts and my trip to Dubai:

=> Build Muscle for a Beach Body

After the workout I had chocolate milk and then lunch of Amys chili with wild rice, tomato, avocado, and 2 slices flax bread. Off to chicago tomorrow for 2 days.

Stay strong,

Craig

PS - Great quote for today...

Kekich Credo 27 - "The choice to exert integrated effort or to default to camouflaged laziness is the key choice that determines your character, competence and future. That critical choice must be made continually – throughout life. The most meaningful thing to live for is reaching your full potential.

Workouts From Canada

This is the week that Canada attacks!

More about the "attack" in a second...but first, I have 3 secrets on how to use bodyweight exercises to build more muscle and burn fat that I used in the new TT Bodyweight Bodybuilding program...

1) Alter the repetition speed

Instead of going up and down as fast as you can with little or no control, in the Bodyweight Bodybuilding workouts you'll see that some exercises are done fast and others are done slow to maximize the fat burning, muscle building response you get from each movement.

2) Alter the repetition style to increase the amount of tension on the muscle

By incorporating movements like "one and one-half reps", we can take a good leg exercise and turn it into one of the most effective leg exercises available - with or without weights. You'll be shocked by how this one little change can at least double your results.

3) Maximize the tension through biomechanical changes in traditional exercises

By leaning forward, using one limb instead of two, slightly altering the body's position from a traditional exercise, and by strategically arranging exercises in "secret combinations", we can "trick" the body into giving you more results without piling on the weights.

That means you can transform your body anywhere, anytime.

I use all three of these secrets to get you MORE results with less time - and NO weights - in the new Bodyweight Bodybuilding program.

NOTE:

You can only get Bodyweight Bodybuilding as part of an exclusive collection of workouts from Canadian trainers that are being given away for Vince Del Monte's Birthday Bash here:

=> http://www.WorkoutsFromCanada.com

In addition to Bodyweight Bodybuilding created by yours truly, you'll also get 4 other workout programs from Canada's top fitness experts, including:

1) "No-Nonsense Muscle Building" DVD's from "Canada's Cover Model" Vince Del Monte

2) "No-Nonsense 6-Pack Abs" DVD's from "Canada's Cover Model" Vinny D

3) "Classified Muscle Building: Biceps, Triceps, Forearms" from "The Undercover Canadian & Mad Scientist" Nick Nilsson (former Canuck now living in the USA & inventing crazy new exercises every week!)

4) "Hard-core Muscle Building" from the "Canadian Colossus", Lee Hayward, a soft-spoken muscle building giant from Newfoundland

That's right, it's time for us four Canadians to invade the fitness world with our workouts and exercise secrets...

Click here to get all of these workouts PLUS some NUTRITION bonuses from our American friends:

=> http://www.WorkoutsFromCanada.com

In case you're wondering why Canada is "attacking" this week, the answer is that it's all Vince's fault.

You see, it's Vince's 30th birthday this week, and for the last 7 months he's been asked over and over again about when he is going to make his cover model workout DVD's available again.

(After all, the first 500 copies sold out in less than 4 days when he released them in April...Plus, he's giving an extra $50 discount this week only...so they'll probably SELL OUT faster.)

With our "Canadian Workouts" and American nutrition plans, you'll get a jump-start on your fitness results in 2010 by getting a proven system for building muscle and burning fat.

That is my Canadian-strength promise to you.

Oh Canada,

Craig Ballantyne, CSCS, MS
"Captain Canada" and Author, TT Bodyweight Bodybuilding

PS - I even convinced Vince to create a special DVD for you...

...called, "A Day in the Life of Vince Del Monte".

You won't want to miss this. Trust me. I've had the chance to hang out with Vince in California, Las Vegas, Toronto, and Orlando, and I've even met his girlfriend and his amazing parents.

Vince is a lot of fun and a class act. You'll get a kick out of this bonus video showing you how to live the fitness lifestyle to the fullest.

This will be the most fun you've had with a fitness expert ever, I promise...

Click here to get Vince's bonus video, all the crazy Canadian workouts, and special nutrition bonuses:

=> http://www.WorkoutsFromCanada.com

And remember, you have Vince's Canadian-strength 60-day guarantee that you will totally love these workouts and nutrition information.