Best Fat Burning Workout System for 2011

I started working out in my parent's basement with a York Universal set back in 1992. And then I started buying all the muscle mags.

But...

In the 1980's and 90's, fitness magazines published fat loss workouts that recommended isolation exercises, like the leg extension machine and the chest-fly machine as being best for sculpting your body.

But we've come a long way since then...

Today I want to show you how to choose the best fat loss exercises, and even the right exercise order, to get the most fat burning and body-sculpting in the least amount of time.

Let's start with some simple rules on how to pick the exercises.

1. Exercises should always work multiple muscle groups.
2. Exercises should be done standing, whenever possible.
3. Exercises should be effective for fat loss even if only the bodyweight version is used (i.e. squats).
4. The hardest (most intense) exercises should always be first in your workout.

Now before I explain the rules in detail, let's cover your warm-up.

Every Turbulence Training workout starts with a general bodyweight exercise warm-up. I don't like the traditional 5-minute cardio warm-up because it is a waste of time for 95% of people.

The purpose of the warm-up is to specifically prepare your muscles for action. Walking on a treadmill for 5 minutes does little in terms of preparing your body for resistance training. Therefore, we start every workout with a total body circuit.

When putting together total-body workouts and warm-ups, we focus on the 4 "metabolic hot zones" of the body. These hot zones are:

a) Back of Legs
b) Upper Back
c) Chest
d) Abdominals/Torso

Why do I only worry about the back of legs? Because almost all multi-joint movements that train the back of the legs will also stress the quadriceps, even if only in a static contraction.

So use this Hot Zone warm-up in place of the treadmill:

A) Y-Squat (put hands over your head in a "Y" formation) - 15 reps
B) Close-grip Push-ups (kneeling or advanced) - 8 reps
C) Stick-up - 8 reps

Ok, now we are ready to move on to the main workout.

As stated in the workout rules, we must pick our hardest, most intense exercises first, and perform them in sets of low reps.

Here's a Turbulence Training bodyweight-only, body-sculpting workout routine designed to show you the correct exercise order, and the types of exercise that are best for changing your body.

And this system is for men AND women.

In fact, I used this exact workout with one of my high-profile movie stars recently. She needed to keep her body sculpted without bulking up. But she also needed to be strong, lean, and athletic for her fight scenes.

1A) Split Squat (8 reps) [Advanced: Use the Bulgarian Split Squat]
1B) Elevated Push-up (8 reps per side) [Beginner: Use kneeling push-ups)
2A) Step-up (12 reps)
2B) Bodyweight Row (8 reps) (Beginners do with knees bent)
3A) Stability Ball Jackknife (15 reps) (Beginners do Mountain Climbers)
3B) Back Extension (15 reps) (Replace with DB row if necessary)

Each superset (i.e. 1A & 1B) is done 3 times with no rest between exercises A and B, but with a 30-60 second rest after B, and then you repeat the superset.

As you can see, each exercise uses multiple muscle groups, so that more calories will be burned during and after exercise.

We also design each superset to use two intense, non-competing exercises. We use lower reps than most people use on their own. And we train for strength at the start of the workout when we are fresh.

Now you're probably wondering what I mean by non-competing supersets.

That means you should be able to perform the two exercises back to back with minimal fatiguing effects from the prior exercise. You have to pair exercises that don't use the same muscle groups.

The rules of exercise selection and exercise order will allow you to get lean, boost your metabolism, and to train with a high-intensity throughout the entire workout.

So when I put the exercises together, it is all about putting them in the right order to get you lean.

Following the resistance training portion of the workout, you'll complete the workout with fat burning Interval Training.

Interval training wasn't as popular in 1996 when I first started using it with my clients, but now every smart trainer uses it in their fat loss programs.

And that's how you do a perfect fat burning Turbulence Training workout with the best fat loss exercises.

Click here to get the complete Turbulence Training for Fat Loss System:

=> Turbulence Training

Fat burning exercises sculpt a better body faster,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

P.S. You've asked, "Is Turbulence Training for men AND women?"

I'll let TT clients answer...

"Wow! I have been a Certified Personal Trainer for 7 years and I have not seen any other program that works as quickly or effectively. Within 3-4 weeks of doing the Turbulence Training program, I lost the last 8 pounds, and am now happy to be at my pre-pregnancy weight- and stronger than I was before."
Annette Allen

Click here to get your Turbulence Training workouts:

=> Turbulence Training

"Craig, I have finished my first official month of Turbulence Training yesterday and can't tell you how impressed I am with the results. I am down 7 pounds and 6.5 inches! I am wearing a shirt for the first time that I got for Christmas last year, it never fit before. I can't believe I feel this good."
Josh Manley

Meathead New Year

Meathead New Year was rung in with the final Meathead Workout of 2010.

1A) DB Chest Press
1B) Wide Grip Seated Row

2A) Military Press
2B) Chest Supported Row

3A) Chins
3B) Dips

4A) DB extensions
4B) DB curls

Followed by chocolate milk and then one of the ugliest blender drinks of the year: Almond milk, 1 banana, a lot of spinach, and a lot of blueberries.

Going out for a little bit tonight, what about you?

Now for your New Years fat loss plan. Simply do everything I tell you to do for the next 14 days…get the plan here:

=> 14 Day Fat Loss Guide (this is more advanced than the 21-day version)

And dont forget..."the world is ending 2012", so you really want to have a wicked awesome 2011. The pressure is on. (Oddviously I'm j/k). But
seriously...wishing you a wicked awesome 2011.

Kick ass in 2011,

Craig Ballantyne, CSCS, MS
Creator, www.turbulencetraining.com

PS - "Every battle is won before it's ever fought." – Sun Tzu...

Plan for 2011 this weekend. Your diet, your workout, and your daily schedule.

(Haha, guess who was watching "Wall Street last night...)

Books, Movies, and Deadlifts

I've been cramming my head full of content over the holidays. I've read 5 books and watched 5 movies.

5 Books I've read over the holidays:
1) Fight Club
2) The Great Gatsby
3) Bring It by Tony Horton
4) New Rules of Lifting for Abs by Schuler and Cosgrove
5) Switch

5 Movies watched
1) Inception --- Ok, I admit, I only watched 90 minutes of it. Too much work.
2) The Dark Knight --- For the 2nd time
3) Easy A --- pretty good
4) Office Space --- didn't watch it all...maybe it was better in 1999
5) And a Louis C.K. HBO special. Pretty funny.

I've also watched Season 1 of "Eastbound and Down".

What about you?

Today's workout:

1) Hang Clean
2) Deadlift
3A) Rack Pull
3B) Renegade Row
3C) Stability Ball Plank

Today's tip: Do NOT round your back in any exercise or when you pick stuff off the ground.

If you are still doing crunches, STOP, and go get the best new book on safe ab training, get the New Rules of Lifting for Abs. This is MANDATORY reading for personal trainers.

And one more resource...this week's TT coaching call:

=> 7-Day Fat Loss Guide for 2011

Train hard but safe,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

Abs Training and Harsh Nutrition Truth

Another day off from real lifting. My legs are still sore from Sunday's 10-minute squat workout, so I'll leave deadlifts until tomorrow.

I did a little bit of kettlebell and bodyweight training in the garage, with some swings, snatches, and renegade rows. Good enought times. And then an extra long dog walk with lots of snowbanks climbed.

Today's top resource is a set of 3 new abs exercises from "The New Rules of Lifting for Abs" plus 3 classic TT for abs exercises

=> 3 New Abs Exercisese 

I also have a little nutrition advice for you.

Keep nutrition simple. Follow the 7-word diet:

"Eat food. Mostly plants. Not too much." - Michael Pollan

Remember...a pop tart isn't food. Use your good judgement on everything else. You KNOW what is right and wrong.

Also...the world will not end if you take the leftover cookies and chocolate and trash them. Starving children around the world will not benefit from your "not letting food go to waste". Sorry for the truth. But if you're on this blog, you're here for harsh truth fat loss advice. And the truth is that it is OK to throw out perfectly good heart-disease inducing globs of mass-produced sugar and fat. It really is.

And today's kickbutt mindset tip:

If at first you dont succeed, stop "trying"...instead, create a better plan, implement, take massive action, and get it DONE.

Let us do this,

Craig Ballantyne, CSCS, MS
Get Started With Fat Burning Workouts

PS - Ok, so me and my elves...

...spent all December working on our sewing machines to create these TT t-shirts for you

=> http://www.turbulencetraining.com/t-shirt/

Wear it sweaty, with pride.

Bodyweight Cardio Workout

No workout for me today, just did an extra long dog walk with more technical difficulty than normal. Lots of snowbanks were climbed.

Now, if you're stuck at home this week, snowed in, or just want to save some trees by not driving to the gym? Do this TT bodyweight cardio workout at home

=> Bodyweight Cardio Workout

Also, it is time for a serious message.

WARNING: To all those folks that are planning a killer extreme 7-day per week program on January 1st. Do NOT forget that your DIET is more important than your training for fat loss. Let the diet do the work while you train smart. As odd as this sounds, there aren't too many things more damaging to a good diet than being injured. When you're hurt and can't exercise, people ditch the diet pretty quick. Be smart.

So here's the 21-day"getting started" plan you need for fat loss

=> 21-Day Fat Loss Guide

And today's kick-butt mindset tip is a nice nod to personal responsibility, which I strongly believe in:

"If I dont succeed, its my own fault" - Jeff Sica, quoted in the movie 'Strong'.

Get strong,

Craig Ballantyne, CSCS, MS 

Avoid the Cardio Confessional

You'll never need to use the Cardio Confessional again...here's why. 

Friday morning, Dec. 24th, I stepped on the scale at the local YMCA and weighed 174 lbs.

Two days of eating later, I go back for my first post-Christmas workout (a real killer - 10-minute squats plus abs - watch for the exact routine in the TT Workout of the Month for February).

I weigh myself again: 171.5 lbs.

I "lost" 2.5 pounds while eating everything I could.

Of course, I never "really" trust the scale...but I'm telling you, there's something about the Turbulence Training lifestyle that allows you to enjoy food, life, and being lean...without EVER having to get on the "Cardio Confessional".

That's my term for people who think that an hour of cardio will make up for the previous day's dietary indiscretions. But nothing can be further from the truth. It's the BIGGEST cardio mistake.

For the next two months, millions of bloated men and women will be stepping on stairmasters, mounting elliptical machines, and parking their butts on bikes for hours while repenting their sinful Christmas time indulgences and other holiday feast transgressions.

Unfortunately, they will do all this with little return for the investment of their time.

Heck, even scientific research proves that they are wasting their time.

First, from Australia, a study shows us that long, slow, boring cardio didn't help one group of subjects lose fat, while another group was able to burn a lot of belly fat with interval training.

(Oh, and the interval training group didn't change their bad diets, either. So they lost fat just with interval training.)

And second, an American study showed that doing 300 hours of cardio in a year led to less than 6 pounds of fat loss in men and women.

So to sum up the research (and what YOU know to be true)...

- The cardio confessional is a waste of time.

- A mindset that involves "exercise as punishment for overeating" is unhealthy and ineffective.

- Interval training burns belly fat.

- Resistance training is the only way to build muscle and burn fat at the same time.

- Short burst Turbulence Training workouts (combining intervals and resistance training) are the best way to lose your belly fat and sculpt a sexy body.

- The interval training workouts you'll find on pages 36-39 of the Turbulence Training for Fat Loss manual will help you burn belly fat in only a few minutes per session.

Click here to get started with Turbulence Training for Fat Loss during this week's 50% off sale - found only on this special page:

=> Turbulence Training Deal for You

Get with the program,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Transformation Contest #10 Has Started

Alright, if you are ready to get back on track, hope to see you in the 10th Turbulence Training Transformation Contest. Here's the link to get started.

=> http://www.TransformationContest.com/rules

Now if you're looking for a workout to use in the TT Transformation Contest? Try this one...a classic, and still one of the best

=> Upper Body Lower Body Workout Split

And here's a video I put online that got rated XI...Turbulence Training Transformation Movie Trailer

=> Transformation Inspiration

And I got back to the gym yesterday with a lower body workout, and today with this:

1A) Bench Press
1B) DB Row

2A) DB Press
2B) Pullups

3) Pushups

4A) DB Triceps
4B) DB Curls

Plus 2 dog walks through some wicked awesome snow banks.

And last night I started reading Fight Club. I'm about halfway through already, and this quote is a good one for the kickbutt mindset tip of the
day:

"If you don't know what you want, you end up with a lot you don't." - Doorman, Fight Club.

Know what you want,

Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Strong Training

I like training at the YMCA because they always ask me if I'm a student when I buy a day pass.

Today's workout was inspired by the movie, "Strong". It's a documentary about Joe DeFranco's warehouse gym in Jersey where he trains a lot of NFL players, hardcore college kids, and anyone with a never quit attitude. It will get you pumped to train. Check out www.defrancostraining.com.

The movie is awesome, but just the parts about his dad training, arm wrestling, and being a cop will make it worth your time. It's different than Bigger, Faster, Stronger, but like that movie, it is mandatory viewing. I can't believe I let it sit around for over 18 months before watching it.

My training:

1A) Db press
1B) Wide grip row

2A) 1-arm neutral grip db shoulder press
2B) DB chest-supported row

3A) Chins
3B) Dips

4A) DB tri extensions
4B) DB curls

All done in about 35 minutes.

Still trying to fit in a workout? Try one of these free 10 minute bangers

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

Be good,

Craig Ballantyne, CSCS, MS

PS - Don't forget...

It is better to give than to receive.

Kenny Powers Garage Workout

Last night's Kenny Powers marathon inspired me to workout in the garage today. Did some kettlebell swings with the 70lb kb. Now if you'll excuse me, I have a personal appearance to go to down at Ashley Schafer BMW.

"Don't let the perfect be the enemy of the good." - Voltaire.....One mistake, two mistakes, three mistakes...this doesn't ruin everything. Just make the right decision next time and keep moving forward towards your goal.

Craig

New Interval Training Research

New interval training research to report to you today. A study found that 4-6 thirty second sprints (SIT) resulted in the same fat loss as 30-60 minutes slow cardio (ET).

Researchers concluded, "Despite a fraction of the time commitment, run SIT induces similar body composition, V˙O2max, and performance adaptations as ET."

I just bought the study ($25!!!) and will review it over the holidays. Here's the link to the abstract

=> Intervals vs Cardio for Fitness and Fat Loss

My workout today:

1) Hang Clean

2) Deadlift

3) Rack Pull

4A) Sled Drag
4B) Ab Wheel

Maybe some hockey later today. And of course, a few dog walks. Now to go to Freshii for lunch.

Today's resource:
9th TT Transformation Contest Winners are now up...congratulations to everyone...and I look forward to seeing you in the 10th Contest starting on Dec 26th

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

And today's NON kick-butt mindset tip...a good one to remember when your holidays get a little stressful:

"Before reacting, just stop & observe your impulse to react." - Deepak Chopra

Be good,

Craig Ballantyne, CSCS, MS
www.turbulencetraining.com

Transformation Surprises

Every time we have a TT Transformation Contest, I'm pleasantly surprised by the results. This time 3 things stand out...

First I was shocked by the massive fat loss of 2 male entries, and then I was pleasantly surprised by a powerful trend among our female transformation finalists.

By the way, if you haven't voted yet, please do so here (today, Monday, is the last day to vote):

=> Transformation Contest Voting

Now let me explain those 3 transformation shockers...

1) In past contests, our record fat loss results had been just under 34 pounds in 12 weeks (for both men and women).

Amazing.

But I was shocked to see that one of the men in the Over 40 category achieved an amazing 36 pounds in just 12 weeks. Pretty awesome, huh?

2) Among our female entries, we had several women using the most advanced and extreme TT workouts, including "TT Resistance Evil" and a couple of the TT Meatheads programs.

I love it when a girl trains hard to get lean and sexy. There isn't much that beats seeing a girl deadlifting in the gym.

3) And finally, the ultimate surprise...

...a gentleman in our over 40 category had the courage to enter and lose 55 pounds in 12 weeks.

Now as you'll see, he had a lot farther to go than most folks, but NOTHING stopped him.

He followed the TT core value: "Never, ever, EVER give up!"

I want to personally thank his brother (who told him about TT), and his sisters for supporting him in his journey.

I hope you'll check out his transformation...and ALL of our entries, and vote for them today here:

=> Transformation Voting

I am extremely proud and grateful of everyone who commits to the TT Transformation Contests.

NEXT CONTEST UPDATE:

Our first day to enter the 10th TT Transformation Contest is Sunday, December 26th. Yep, the day after Christmas.

All of the rules for the 10th - including the prizes - are here:

=> http://www.TransformationContest.com/rules

Looking forward to receiving your success story in 2011,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

PS - Don't forget about your chance to get 17 TT Workouts...

...is available this week only.

You'll get instant access to 17 of the Turbulence Training 2010 Monthly Workouts in this package:

=> 2010 TT Workout Package

Cheers to your success in 2011!

Meathead Workout And Dog Photos

Meathead Monday Christmas Time workout today. Fun times.

1A) Lockout Presses
1B) DB Row

2A) Pushups
2B) Pullups

3A) DB Triceps extension
3B) DB Curl

Then hit a dog walk. While walking the streets of Leslieville, the dog just kissed an old lady on the street. Made her day. BTW, I've added some new photos of the dizzle playing in the snow at the park on my FB page here:

=> http://www.TurbulenceTrainingFanpage.com

Also, checking out the TT year in review, it feels good to look at this picture and list of all the programs that TT put out in 2010...yep, TT really put out this year:

=> 2010 Workout Year in Review

Finally, today's kickbutt mindset tip (and this one is getting a lot of feedback)

If you want to take care of your family and friends, you must first take care of yourself. "You cannot brighten another's path without lighting your own." - Frank McKinney

Take care,

Craig Ballantyne, CSCS, MS
Turbulence Training for Life

Early Sunday Squat Workout

Early workout. Lots to do today.

1) Barbell Jump Squats (just bar)

2) Box Squats

3) Glute-Ham Raise

4A) Step Up
4B) Ball Plank

Now a dog walk, then going to the Lakers-Raptors game.

Today's resource:
Had a very interesting conversation with Alwyn Cosgrove the other day about the future of fat loss...he has a great article on "Self-limiting exercise" that you should check (mandatory if you are a trainer)

=> Self-Limiting Exercise for Fat Loss

And today's kick-butt mindset post:

'If you fall "off the wagon", cut your losses, don't worry about it, and get right back on track. Immediately. It's minor damage that can be dealt with.'

Keep going,

Craig Ballantyne, CSCS, MS
TT for Fat Loss

PS -  Finalists of the 9th TT Transformation Contest are up...

...please vote here (New records set in Men's Over 40 division!)

=> Body transformation contest finalists

Voting ends on Monday.

The Turbulence Training 2K11 program gives you another round of Turbulence Training using the most effective methods from the past year of fat burning workouts.

Time to kick off your Best Year Ever!

The TT 2K11 program gives you another round of Turbulence Training using the most effective methods from the past year of fat burning workouts.

The workout is combo of what has not only worked for Turbulence Training members, but also what has worked for me in my personal workouts.

So you’ll get…

- My favorite Strength-Jump superset to kick-off workout A

- The proven fat burning Adrenaline shuttle-sprints

- Unconventional TT-style Ab exercises to turn your torso into ab-plated armor

- Meathead Muscle in Workout B- 3-minute Addiction challenges

- My favorite superset ever (kicking off Workout C)

- And a new Bodyweight Cardio 5x5 program in Workout D to end your week

Enjoy! And here’s to your best year ever!

Click here for TT 2K11

Craig Ballantyne, CSCS, MS

9th Transformation Contest Voting

Finalists of the 9th TT Transformation Contest are up. Please vote here (and check out the new records set in Men's Over 40 division!).

=> TT Transformation Contest #9 Finalists

And here's my Meathead Friday Workout

1A) Close-Grip Press
1B) Wide-Grip Seated Row

3) DB Chest Supported Row

3) KB Swing

4A) EZ Bar Triceps
4B) EZ Bar Curls

BTW, some of our female finalists here used Meathead workouts to lose fat and get sexy lean. Check those girls out here:

=> TT Transformation Contest #9 Finalists

Here's a list of some of our female clients and the workouts they used in the contest.

Katie
TTK5
TTK6
Buff Dudes/Hot Chicks

Angela
TT Hot chicks and buff dudes
TT for abs
TT transformation 2

Catherine
TT Meatheads 4X4,
TT Resistance Evil,
TT Adrenaline.

Abby
TT for Meatheads V
TT for Jacked & Lean Meatheads
Resistance Evil: Afterburn TT

And here are the workouts used by Terry who lost a record-setting 36 pounds in the Men's Over 40 division:

Terry
TT 6 mth BW manual phases 1 and 2
TT DB depletion
TT BW Cardio 3.0

Cool stuff!

Today's resource:
This week's 7-day fat loss coaching call features Transformation Contest updates and abdominal exercise research (and my Christmas present)

=> Ab Exercises Update

And today's kick-butt mindset tip:

"Ask yourself this question: Does this activity move me closer to where I want to be or farther away?" - Larry Winget

Stay strong,

Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Video Game Workouts

Anyone played with the video game workouts these days...like the Kinect thing? What's the verdict?

I've heard the NFL training camp game is pretty tough. True or not? What about the Wii. Any video game workouts that are actually real workouts?

Today's training for me:

Cardio. Not.

In reality...

1) Hang Clean

2) Deadlift

3) Rack Pull

4A) Sled Drag
4B) Stability Ball Plank Circles (stability ball plank while your arms perform a circle motion on the ball and you keep your torso stiff).

Let's see you do that Mr. Wii Kinect Tourismo Playstation.

Today's resources:

1) Another interval article quote from ol' CB here...check the full article for 5 fitness goals...the deadlift goal is set surprisingly high

=> 5 Fitness Goals for 2011

2) My 2011 plans for more cool TT workouts...and my travel plans

=> TT Workout Plans for 2011

And today's kick-butt mindset tip:

"It doesn't matter how "good" jealousy feels, negativity does not serve you. Get over it, get on with your life, and start acting and thinking productively and positively."

Get strong,

Craig Ballantyne, CSCS, MS
TT Fat Burning Workouts

Tim Ferriss Interview

Just finished a cool new interview between NY Times best-selling author Tim Ferriss and myself covering:

- His Cheat Meal Secret System (cool stuff...I tried it on the weekend)
- How he got super-strong with just a few sets & reps each week
- The one type of alcohol he says is OK on a fat loss diet
- And much, much more

It's all on my blog here:

=> Tim Ferriss Four Hour Body Interview

By the way, Tim's book has a massive sextion on better sex.

I'll be honest, we didnt' cover it in my interview, but you have to read it to believe it.

Wild "how to" stuff to spice up your "apres-gym" life, trust me.

It's all in his book you can get for less than $15 here:

=> The Four Hour Body Book

Heck, you can bang that out on your Kindle for less than 10 bucks.

(And once you're done reading the sex chapter, follow it up with his chapters on better sleeping...as if you'll need it!)

Ha, enjoy!

Helping you lose fat & stay "entertained" over the holidays,

Craig Ballantyne, CSCS, MS

PS - That Tim guy has lived a heck of a life...

...and his book will show you how to make massive improvements in almost every area of your physical life, including:

- Losing fat while having a great cheat day
- Getting stronger in just a few weeks
- Having better sex followed by amazing sleep (the ultimate combo!)
- Running long distances without running long distances
- Becoming a better athlete overnight - literally

All that and more in his book, The Four Hour Body here:

=> Tim's book

Just 15 bucks on Amazon and you'll get it before Christmas.

3 Simple Things To Do Today

Yesterday I was reading this book (highly recommended), and I realized there is still a lot of time left in 2010.

You could just as easily change your life today as you can on New Year's Day. Why wait?

So today, I'm going to give you 3 things you need to do BEFORE the end of the year.

#1) Make a little list (and no, not a little list for Santa!)

On one side of the paper, write down everything that you want from life...and on the other side, write down everything that you are doing that stops you from getting what you want.

Then work/plan/prepare to stop doing the things that are stopping you from getting what you want in life.

#2) Forget body fat, measure THIS instead

Getting an accurate body fat measurement is tough, so forget about it and focus on hip, waist, arm, and thigh measurements PLUS progress in your before and after photos (take these every 4 weeks).

"What gets measured gets managed." - Peter Drucker

 

Start today!

 

Once you've done that, consider the data as your baseline. Your next step is to turn your body into one giant experiment.  

#3) Experiment on yourself

"All life is an experiment. The more experiments you make the better." - Ralph Waldo Emerson

Here's what I want you to do:

The 4-week experiment

Write down everything you eat for the next 4 weeks and record how you feel after you eat these meals. Make the connection between food and mood/energy.

 

Do this short experiment to help you eat better for the rest of your life.

Most training and nutrition experts that I know have been recording their workouts - and often diet - since they started working out.

 

These records are powerful and become the blueprint to helping you drop body fat.

Two guys who believe in self-experimentation are Tim Ferriss and myself.

Tim is a NY Times Best-Selling Author and has been recording his workouts for years and years.

Tim's latest book, "The 4-Hour Body", hits the stores today. I've read it 1.75 times (almost done round 2), and it will be a big influence on my training and nutrition in 2011.

Tomorrow, I'll have a free interview between Tim and myself covering:

- His Cheat Meal Secret System (cool stuff...I tried it on the weekend)
- How he got super-strong with just a few sets & reps each week
- The one type of alcohol he says is OK on a fat loss diet
- And much, much more

Until then, start recording your diet and workouts, and you'll learn a LOT about yourself and what works for your fat loss.

Start studying yourself,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - For anything in life...

If you want advanced results, you have to take advanced measures. It is not enough to give an ordinary effort if you want extraordinary results.
 

For an advanced rapid plan, check out Tim's book here on Amazon.

 

Then get ready for our awesome interview tomorrow.

Press-Row-Arms Monday

It was Meathead Christmas in the gym today and I had a total meathead workout.

1A) Rack Lockouts
1B) DB Row

2A) Pushups
2B) Pullups

3A) DB Tri Extension
3B) DB Biceps Curls

And I put together an early Christmas present for you...the 444-Rep Challenge workout. Enjoy!

=> 444 Rep Challenge

Plus, here's a 3-minute test that might be worth your time this week

=> 3-Minute Pushup Test

Today's kick-butt mindset tip:

Kekich Credo #4. "Real regrets only come from not doing your best. All else is out of your control. You're measured by results only. Trade excuses and "trying" for results, and expect half-hearted results from half-hearted efforts. Do more than is expected of you. Life's easy when you live it the hard way…and hard if you try to live it the easy way."

An early Merry Christmas to you,

Craig

PS - Don't forget to get your free TRX-Bodyweight-KB workout here:

=> http://www.TurbulenceTraining.com/444

Focus on the Right Things

Today's workout started with 5 minutes of cleaning up the gym, even though I don't even work there. I'm particular about where the plates go and I don't like the DB's on the floor. Anyone else like that? Oh well, helped with warmup.

Today's Training:

1) Pistol Squats
2) Front Squats
3A) Glute Ham Raise
3B) Stability Ball Plank
3C) High-box Step-ups.

Now for a dog walk in the rain...

I will also be doing a short trip down to the local market to pick up some fresh vegetables for the week. After all, I truly believe in the old saying, " Pay your grocer or pay your doctor."

Remember to focus on the right things today,

Craig

Truth about body fat

Time to discuss the truth about body fat. Readers always ask me, "What is your body fat in your photo?" and "What % body fat are you all year round?"

Well, here's the answer. The truth about my body fat will surprise you.

My body fat is 10%. In my opinion, you want to be around there to see your abs.

(NOTE: Because of physiological gender differences, a lean woman with abs is 16% - but will have more lower body fat.)

Yep, I'm 10%. Not 8% like many think. After all, I shake my head at guys who tell me they are <8% fat all the time. Very, very, very few people are 8% fat.

But don't get obsessed with actual %, because it is hard to measure accurately. If you can't measure your body fat, just focus on hip & waist
measures and progress in before and after photos (take these every 4 weeks).

BTW, I've known people to get results with almost every type of program and diet. Your job is simply to find the right diet for your personality and lifestyle and to use a fitness program that you like - so you stay consistent - that has some amount of resistance training.

If you are struggling, then I have a free resource that will help you identify possible sticking points. Check out this fat loss questionnaire:

=> Fat Loss Client Questionnaire

Once you've done that, consider the data as your baseline. Your next step is to turn your body into one giant experiment. After all, two legends believe self-experimentation and measurement is vital for success.

"All life is an experiment. The more experiments you make the better." - Ralph Waldo Emerson

"What gets measured gets managed." – Peter Drucker

So here's what I want you to do:

The 4-week experiment

Write down everything you eat for the next 4 weeks and record how you feel after you eat these meals. Make the connection between food and mood/energy. Do this short experiment to help you eat better for the rest of your life.

Two other "legends" who believe in self-experimentation are Tim Ferriss and myself. (Just kidding about the legends part!)

Later this week, Tim's latest book, "The 4-Hour Body", hits the stores. Tim is a NY Times Best-Selling Author and has been recording his
workouts for years and years. John Berardi has too, and so should you.

Record your diet and workouts, and you'll learn a LOT about yourself and what works for your fat loss.

By the way, watch for a free one-hour interview where I ask Tim about the fat loss section of the book. Pretty interesting - and controversial - stuff. Comes out Wednesday.

Get tough,

Craig Ballantyne, CSCS, MS

PS - Reward yourself for meeting goals.

Buy yourself something nice Be thankful for what you have accomplished. A positive attitude goes further in fat loss – and in life – than a negative attitude.

Meathead Friday

I think I might even like Meathead Friday more than Meathead Monday. Here's my workout and plan for the day.

1A) Close-grip Rack Lockouts
1B) Wide Grip Seated Row

2A) Shoulder Press using purple jumpstretch band
2B) Chest supported rows

3A) EZ-bar tris
3B) EZ-bar bis

Meatheady fun.

Also did a lot of upper body/upper back mobility exercises before training.

Now the plan is to get Active Release around lunch, then going to Freshii for lunch, then a big dog walk. I'll be working on the TT 2K11 workout tonight.

Today's resource:
Men's Health magazine reports that a 48-ounce porterhouse from Shula's steak house is 4000 calories. And yet I once watched John Romaniello eat one of those in 4 minutes. 1000 calories per minute. All that and much more in this week's TT fat loss coaching call here

=> Steak-My Workouts-Transformation Tips

Speaking of good ol' Roman, I created a bodyweight workout for him and he filmed it in his Vegas hotel room. I like this kid. Good workout vid too BUT it is politically incorrect. Big time.

=> Vegas Bodyweight Hotel Room Workout

BTW, yesterday I hit the Apple store for some Turbulence Christmas shopping...admittedly all for myself. The Apple store is an amusing place to spend a couple of hours. I purchased an Ipad (32GB) and a 13-inch MacBook pro. The Ipad is mostly for
watching netflix, reading books, and email while traveling.

I'm now set for Christmas.

Time to buy the dog some ibones or somethings,

Craig

PS - Today's kickbutt mindset tip is:

"...time is totally perishable amd cannot be stored. Yesterday's time is gone forever and will never come back." - Peter Drucker...so use your time wisely and have a great weekend.

Dead Hooker Workout

Seemed like a good idea at the time...

Weird Gym Stories

Weird. A guy was eating while riding the recumbent bike today. What's the weirdest thing YOU have witnessed in a gym? Looking forward to some funny stuff.

My workout:

1) Hang Cleans

2) Deadlifts (2x2x355)

3) Sled Pulls

4) Stability Ball Rollouts

Really cool resource for you today:

Here's the questionnaire I've been using with online clients since 2006. Even if you just fill it out for your own knowledge, you'll identify a lot of obstacles in the way of your success

=> Personal Training Questionnaire

Today's kickbutt mindset tip:

There will be times you mess up...but that's okay, as long as you learn from it. So if things go off-track this weekend, just write down "This happened because of this." Now you know what not to do in the future. It's not a failure if don't make the same mistake again.

Be good,

Craig

PS - "A goal without an action plan is a daydream" – Nathaniel Branden

If your goal is fat loss over the holidays, here's your action plan

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

Home Fat Burning Workouts

Picture yourself at a holiday party...an old friend walks up to you, one hand holding a drink, the other hand holding a delicious dessert, and they say to you...

"WHAT have you been doing? You look amazing! How do you look so good at this time of the year with all this food and drink? But you look hot!"

Wouldn't that be a wonderful feeling?

EXACTLY.

Well, the truth is, this can become a reality with the right short, burst at-home fat burning workout plan.

These 3 workouts right here, in fact:

=> Burn Fat At Home With These Special Workouts <== Save 75% today

I put together that holiday fat burning solution just for you.

Here's why...

Since the year 2000, Men's Health has been publishing my at home workouts in their magazines and online, and you're now going to get the ultimate package of no-equipment bodyweight workouts that you can do to burn fat at the busiest time of the year, including:

- The TT Bodyweight Cardio 3 Program (featuring the legendary 5x5 program)
- The TT Bodyweight Cardio 1000 Challenge (work up to the 1000 reps!)
- The TT 31 Interval Training Workouts (research proven to burn belly fat)

You'll get all 3 of those programs - PLUS another goodie - at an enormous savings this week.

Just visit this website to take advantage of this one time sale on the complete At-Home Fat Burning Holiday Kit:

=> Fat Burning Workouts You Can Do At Home <== Save 75% today

Helping you lose fat over the holidays (no matter what you eat),

Craig Ballantyne, CSCS, MS

PS - With these workouts you'll have...

...the exact prescription for fast fat loss from intervals and bodyweight training.

This is the REAL DEAL. And an enormous savings of a deal, too, but only until Thursday at midnight.

You'll soon be boosting your metabolism with proven, powerful fat burning workouts that you can do at home from one of the first trainers to introduce fat loss intervals to the world.

I've been using and preaching intervals and bodyweight exercises for over 13 years now, and having trained thousand of clients - in person and online - I know exactly what works.

=> Burn Fat At Home With These Special Workouts <== Save 75% today

You're going to love these workouts to keep you lean - and even help you lose fat over the holidays.

New Meathead Monday Upper Body Workout

New Meathead Monday upper body workout today, starting off a new 4-week program with a slightly lower than normal intensity workout, as I work my way into some exercises. I'm also still rehabbing a strained infraspinitus muscle (of the rotator cuff).

Today's workout:

1A) Rack Lockouts - 245x3x5
1B) DB Row - 100x3x8

2A) Pushups
2B) Pullups

3A) Triceps
3B) Biceps
3C) Cable External Rotations

Lower Body Stretching. Dog walkings.

If you can't do pullups yet, here are some exercises to help you build up:

=> Evolution of Pullups

By the way, Turbulence Training got a shout-out in an article posted on Yahoo.com yesterday:

=> Muscle Confusion & Turbulence Training

Now a triple-shot of mindset tips for Monday:

"The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one." – Mark Twain

Don't overwhelm yourself by adding more and more un-necessary commitments to your to-do list. Remember…"Perfection is achieved, not when there is nothing more to add, but when there is nothing left to take away." - Antoine de Saint-Exupery French writer (1900 - 1944)

"People will do almost anything to stay in their comfort zones. If you want to accomplish anything, get out of your comfort zone." - Kekich Credo #1

To help you get out of your comfort zone, set deadlines for behavioral change and results, with consequences for not meeting those deadlines. This has worked for me and many others.

Have another strong week,

Craig Ballantyne, CSCS, MS
How to Burn Fat At Home Without Equipment

New Workout Sunday

Meant to post this yesterday...

Started a new 4 week program today. The workouts will be moderate for the intro week.

Today:

1A) Barbell Squat Jumps (with bar only)
1B) Low Box Squat

2A) Glute-Ham Raise
2B) Ball Plank

3A) High Step Up
3B) 1-leg Calf Raise

Now to go check out the dog scene in the Beaches.

Yesterday I tried playing around with the Jungle Gym XT I received from MonkeyBarGym.com but didn't have any place to hook it up...I'll have to take it to the gym.

And if you don't have anything planned, you could try Workout A from Bodyweight Cardio 3 here

=> Bodyweight Cardio Workout A

And today's kickbutt mindset tip:
For anything in life...If you want advanced results, you have to take advanced measures. Its not enough to give an ordinary effort if you want extraordinary results.

Do what it takes,

Craig
3 At-Home Fat Burning Workouts

Lame Orgasm Guy at Gym is Lame

Orgasm guy was at the gym today. He is very annoying. Every repetition of his "oh so intense" reverse crunches must be a mess in his pants. Don't be that guy (or girl - women are just as bad and possibly even worse).

Train hard, but train quietly.

My workout

1A) Close-grip Lockouts
1B) DB Chest supported row

2A) Pullups
2B) Cable external rotations

3) meathead arms (ez bar extensions and curls)

Now here's something that is NOT lame:

"Often, we beat ourselves up because we think we're not making progress. In almost every case, however, we are making tons of progress, we just haven't tracked it, and so we don't realize it." Jeff Smith, quoted in Dr. John
Berardi's "Body Fat Testing" manual from Precision Nutrition

Today's resource:

I've reported on what's cool in the Dec 2010 issue of MH + abs exercises + added 3 youtube vids here in this week's 7-day fat loss coaching call here:

=> Abdominal Exercises & MH Tips

And today's kick-butt mindset tip:

"Lighten up. Most of the stuff you are upset about isn't going to matter in the long run. In fact, most of it won't matter in a half hour." - Larry Winget

So stop arguing on the Internet and spend that time laughing and having with friends and family instead.

Have a strong weekend,

Craig Ballantyne, CSCS, MS
Workouts That Burn Fat At Home

Do NOT Train to Failure

Back in my final year of my Kinesiology degree at McMaster University in Hamilton, Ontario, Canada, I performed a study that proved you did not need to train to failure.

And to add to that, I have a great article for you showing why you should AVOID training to failure. It's written by one of my best friend, Jason Ferruggia, who has one of the best strength training sites on the net.

As Jason says, "The single most important concept for people to understand is that strength is a skill and you need to treat it as such."

Read why here:

=> Truth about training to failure

Now sometimes I get carried away and forget that rule, but today I had a very smart workout:

1A) Depth Jumps
1B) Box Squats - 315x3x3

2) Glute-Ham Raise

3) DB Step-up

4) 1-leg calf raise

I really hustled through exercises 2-4.

Next week I switch up my program. In addition to the exercise changes, I will also be moving my squat workout to 1st in the week, and my deadlift to the 3rd workout of the week. And I'll be sticking with the 4 day per week program.

If you haven't already, check out my daily diet and workout plan here (apparently my fridge is really clean)

=> Craig Ballantyne's Daily Diet

This will also show you what I eat before and after training. There are a lot of comments there too, some good discussion.

Speaking of diet, I want you to undertake a 6-Week experiment for me. It will really help your fat loss.

The 6-week Experiment

Write down everything you eat for the next 6 weeks and record how you feel after you eat these meals. Make the connection between food and mood/energy. Do this short experiment to help you eat better for the rest of your life.

Finally, today's kick-butt mindset tip from me:

No matter how busy we are and no matter how difficult it is, somewhere out there is someone who has it worse, and they've made it work. So if they can do it, then we can find a way to do it too, no matter what "it" is.

Kick butt and stay strong,

Craig Ballantyne, CSCS, MS

PS - Never too early...

...to start thinking about post-Christmas fat loss and Body Transformation. The 10th Turbulence Training contest starts on Dec 26th.

=> Transormation Contest #10

Beginner Interval Training

New beginner interval training video, filmed at Riverside Park in Toronto.

Beginner Interval Training

There is still time

December 1st. Still 31 days left to achieve great things in 2010. Keep pushing and improving even through the holidays. Never give up.

"Be as successful in every area of your life as you possibly can. Why? Because you can. You are obligated to become as much as you can be simply because you can!" - Larry Winget