Success is Simple

Success is simple once you realize how difficult it is.

You understand?

Listen, whatever you want to accomplish, someone out there has already done it and written a book about how they did it.

The path has been blazed. The steps to success have been published.

All you have to do is follow those steps.

But you have to realize it's probably going to be very, very difficult.

So accept the challenge. Follow the steps. Succeed.

Simple.

When talking to my clients, I always say:

"Fat loss is simple once you realize how hard it is."

Then you know how much effort, honesty, responsibility, long-range planning, creativity, intensity, discipline, thought and control the process is going
to take.

It is not easy.

It is not going to happen from any magic pill. Only once you accept that will you succeed.

Today's workout for me:

1A) Rack Lockout
1B) Seated Row

2A) Pushups
2B) BB Row

3A) Triceps
3B) DB Curls

And since it's Meathead Monday all across the land, here's a bench press tips video for you (if you can c me)

=> Bench Press Tips

Finally, today's official kickbutt mindset tip, if you haven't already been mentally kicked in the butt enough:

Be positive. Appreciate life. No matter what it brings, there is always a bright side.

Off to make lemonade out of lemons today,

Craig Ballantyne, CSCS, MS
Fat Loss Made Simple

Strange Vegas Workouts

When in Vegas, normal plans always get strange. Even when it comes to workouts, which surprisingly, a LOT of people stick to when they are in Sin City. It's not just all bachelor and bachelorette parties. The Aria Hotel gym has been packed by 7am two days in a row - on the WEEKEND.

I hit a 6am workout at Aria (nice hotel and a great gym for TT Fat Loss Workouts, but not so much for TT Meatheads):

Bodyweight warmup

1A) Pistols
1B) Planks

2) Front Squat

3A) Back Extension
3B) Ball Leg Curl

4) RDL

Fortunately today was not a scheduled heavy squat day, as I had to clean the bar to shoulder height...since Aria has no squat rack, only the hideous Smith Machine.

Friday's workout was the Dead Hooker Hotel Room Workout. But just as my friend Roman experienced at the Paris Hotel, you can't just order up a dead hooker at Aria Hotel either.

Anyways, check this link for the full free DH workout and workout video from John Romaniello at Roman Fitness Systems:

=> Dead Hooker Workout

But seriously...

Here are today's kickbutt mindset tips:

Take a look at your goals & dreams. Are you truly serious about them? If not, either delete them and save yourself the headache and heartache, or get serious about them and spend 2 hours this weekend planning out how you'll achieve them. If you're not willing to spend two hours working on them, how can you say you are serious about them?

Because...

‎"Whatever your dreams are, start taking them very, very seriously." - Barbara Sher

So identify what needs to get done. Do it. No excuses...If there is something you've been meaning to do, or someone you've been meaning to talk to, make today the day.

BTW, here's a highly recommended book for folks who want to make a big change in their life (or help others change) -- "Switch" by Chip and Dan Heath. Also recommended by Dr. John Berardi. So if you think I'm an idiot, at least listen to him.

Have a strangely fun weekend,

Craig Ballantyne, CSCS, MS

PS - I'm now a fashion designer...

...having created TT T-shirts for you...and you get free lil' TT bracelets as a bonus

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

Vegas Workout and Comedy

I've only been here 18 hours and already had some good Vegas entertainment. This morning was some comedy in the elevator, at 5am, on my way to workout.

Drunk guy in elevator: "You going to the gym."

Me: "Yep."

Drunk guy: "We're on different schedules."

Me - "Yeah, I figured that out."

He seemed like a nice guy though, and his hooker seemed pleasant as well, if not a little quiet.

And technically, I was the weirdo in the situation because I was going to the gym at 5am in Vegas. *technically*. PS - Palazzo has a nice gym.

My Workout:

Extensive shoulder mobility warm-up (Video: http://www.youtube.com/watch?v=LzAbglv7jyA)

1A) DB Close Grip Incline Press
1B) Pullup

2A) Close-Grip Pushup
2B) Wide Grip Row

3A) DB Triceps Extensions
3B) Cable External Rotations

Also, yesterday I was asked 3 amazing questions:

1) "Have you ever been arrested?" - Customs Officer

2) "Do really think Turbulence Training is the best fat loss system?" - reader mail

3) "Are you Italian?" - The barber who just gave me a 40 minute straight razor shave. My face is now as smooth as Megan Fox's butt.

BTW, the answers were 1) No. 2) Yes. 3) No, I'm Portuguese.

Oh, and I also put up this crazy poll about what kind of car I should buy next...lots of replies from TT readers...it will really help you if you are thinking of getting something new.

What kind of car/SUV should I buy?

And a couple of kickbutt mindset tips for you today:

You could just as easily change your life today as you can on New Year's Day..."New opportunity is matter of choice not calendar." - Dan Kennedy

And from Wayner:

"You've got to teach your children that what you want in life you have to earn." - Wayne Gretzky

He shoots, he scores.

Keeping you entertained,

Craig Ballantyne, CSCS, MS
Best Fat Loss Workouts - #truth

PS - I'm not really Portuguese.

But when I was 22, some guy asked me if I was, so I like to tell people that I am.

Cars-Intervals-and-Deadlines

Wednesday I was up at 4am, in the gym by 5am for a TT Meathead workout, and then on a plane to Las Vegas by 9am.

(I'm out here working with an elite group of fitness experts.)

As you can see, nothing stops me from my TT workouts.

Not even 2 more trips (totaling 3.5 hours of time wasted) to the mechanic on Tuesday. Seriously. My car is STILL not fixed.  

That's why I'm extending the 1-Year TT Membership sale:

=> Get Instant Access to All TT Fat Loss Workouts <== Price triples Thursday night

I'll likely need to get a new car soon...

Even my Mom - who is dogsitting Bally for the weekend - has told me to get a new car. And she comes from a VERY thrifty German background.

Heck, she used to sew patches on my track pants in grade school. Ah, the embarrassments of my youth. So I guess if she tells me to get a new car, then it really is time. Looks like I'm in the market for a new Bally-mobile.

You have any suggestions? I'm thinking an SUV. I drove my Mom's a few times this weekend, and it was fun. So maybe a Nissan Exterra?

Although my Dad always had GMC Sierra trucks, so I'm partial to those too...or an F150. Or maybe I can find another '97 Maxima? Ha!

Anyways, I'd love to hear your opinion...and if you want to make a suggestion, you can reply 1 of 3 ways:

1) By replying to this email

2) By posting on my FB page here

3) By posting your comment at the end of my new Interval Training blog post here (where I rank 9 different interval methods)
 
(By the way, if you ever need to reach us here at TT for any reason, those are the 3 best ways to do so. We'll get back to you ASAP!)

As for the car, I won't decide until the spring, but I appreciate the help. You're like my own little Consumer's Report Guide. Thanks!

Now while I didn't miss a workout, I did get a little behind in my writing and blogging, and as a result I didn't get this interval
blog post done until now.

It's an in-depth discussion of great interval methods for fat loss and includes 9 different interval methods RANKED from best to worst.

PLUS, as mentioned, I'm extending the TT Platinum Sale.

=> Last chance to save over $200 on the Platinum TT Workouts <= Price triples Thursday night

Don't forget...

As a Platinum TT Member, you get 1-Year Unlimited Access to the TT Fat Burning Workouts, including the current 31 Interval Training Workouts manual.

And you'll have exclusive "first dibs" on the upcoming 51 Interval Workouts manual to be released this summer.

Speaking of release, the February workout of the month, called, "The Ballantyne's Day Muscle Massacre", will be available next week...and I'm adding in a bonus Beginer TT Workout later in February.

Now you could wait until March to buy all three of those workouts separately at $29.95 each for a total of almost $90...

But I don't recommend it.

Not when you can get access to all of those, plus all 2011 fat loss workouts, plus the TT Member's forum, plus all past TT fat loss workouts - all for a one-time payment of only $95 here today.

But Thursday is the last day to take advantage of this January kick off sale, and then the price triples at midnight.

Now time to finally get some sleep before another early AM workout and a big trainer's meeting tomorrow.

Have a great day,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Early Workout and New Book

Early flight means earlier workout. Hit the gym at 5am.

Started with an extensive warm-up (stolen from Jason Ferruggia). Get to know him at www.JasonFerruggia.com - best strength training blog - period.

Warmup included: Foam rolling, BW Squat, Bird Dog, Plank, Side Plank, Glute Squeeze, Upper Back mobility, band pull, 1-leg RDL, couple of yoga moves, psoas stretch, chest stretch, forearm stretch, and then warmup sets of RDL, Shrug, and power clean.

Today's Workout:

1) Power Clean (moderate weight, focus on speed)

2) Sumo Deadlift - 315x3x8

3A) Rack Pull
3B) Ab Wheel

Flight to Vegas this AM. Will be reading, Brave New War by John Robb. Recommended by Matt from www.SovereignMan.com.

Today's resource:

One of my top rated ab workout videos on the tube of you

=> Ab Workout Video

Today's kick-butt mindset tip:

Try something new today. A new food. A new route home from work. A new exercise. A new perspective on an old problem. A new attitude to a longtime
annoyance. Something new.Then repeat tomorrow with something else.

Let's go,

Craig Ballantyne, CSCS, MS
Tried this fat loss workout?

PS - Random quote I found in Rotman's business magazine over the weekend...

"It is a little known fact that adults actually learn language faster and more effectively than children. Most adults don't believe this to be true, which creates a negative, self-fulfilling prophecy. Recognizing that you can learn anything you want to is the most powerful knowledge out there." - Michael
Gelb, author of 'Discover Your Genius'

How to Get What You Really Want

I've always liked this Chris Guillebeau's articles and I have his book. Today Chris gives 4 steps to getting what you really want in life (no magic bullets of course, just true action steps) Scroll down on this link to find the 4 steps to getting what you really want in life.

=> http://chrisguillebeau.com/3x5/how-to-get-what-you-really-want/

In summary, they are:

1. First, decide what you really want.

2. Never make decisions based on the perceived limitations in front of you.

3. Take small, immediate steps toward getting what you want.

4. Review the steps on a regular basis.

And I'll add one: Just ask.

You'll be amazed at what you can get if you ask for it.

By following those 5 steps, I was able to start writing for Men's Health at age 25 - way back in 2000.

And today, my tips are all over the internet, like here:

=> http://fitbie.msn.com/slideshow/18-genius-ways-improve-your-workout/slide/5

The two tips I contributed were:

1) Press Pause for Better Results

Bonus upgrade: If you want to add even more time under tension, add a 1- to 2-second hold at the bottom of moves like squats, pushups, and lunges, suggests Craig Ballantyne, CSCS, owner of TurbulenceTraining.com. "Or hold the top of a pullup for 2 seconds," he says. "That can make a huge difference in response from exercises you are doing regularly."

2) Swap Cardio and Strength Training

Ballantyne suggests a different workout flip: If you usually do cardio first, do your strength work first and save your cardio for last. Or, "If you're doing weights, try using body-weight exercises instead, or vice versa," he says. Swap dumbbell chest presses for pushups, or dumbbell rows for pullups. "Doing lunges? Switch to Bulgarian split squats." 

Because most people don't have a bar for pullups...here are several back exercises using dumbbells only. If you don't have dumbbells, a bar, or cables, or a resistance band, you really can't train your upper back

=> Back Exercises

Get what you want,

Craig

PS - This includes getting what you want in your transformation...

And remember..."The process is often just as important as the physical progress. A body transformation cannot happen without a mental transformation as well."

Funny Maxima Car Breakdown Stories

Rough weekend here at TT headquarters.

My car broke down, not once, but twice this weekend, and I'm out a couple grand in repairs and towing fees. Unexpected expenses are always a pain.

But you win from my misfortune.

I figured I could make this a win-win situation for the both of us, by extending the offer on the TT 1-Year Platinum Membership

You'll save over $200 and get access to ALL of the TT workouts I've ever created PLUS every TT workout I create in 2011 here:

=> Save $200 and get all of the TT Fat Loss workouts here

 

But I'm just leaving that up until Wednesday night. That's it.

Now here's the full funny story about the weekend breakdowns of my ol' '97 Maxima:

There I was Friday afternoon, zooming from Toronto to my parent's farm out in the country, when I realized there was something wrong with the clutch.

I had noticed the problem before, but I really thought Maxima had enough in her to make it home. And I would have made it if it wasn't for this meddling hill on the highway.

There I was cruising along at 55mph, imploring ol' Maxima to hold it together for just another 30 miles.

As we climbed that hill the speed went down and the RPM's went up.

"C'mon baby", I whispered to it, "one more ride just like old times".

She gave me all she could, but when we hit the top of that hill she was could no longer even give me 30 miles per hour. And the speed kept dropping till she could go no more.

Time for the tow truck.

So I rode up front, and poor ol' Bally had to ride in the towed car, all by himself, for 30 miles back to the garage near home.

But I wasn't giving up on Maxima for good. No way. Heck, I have plans to take her to 250,000 miles and 20 years old.

After she got all fixed up, I picked her up on Saturday morning, brought her home, and left her outside in the cold. And cold it was. Dropped all the way down to -25 degrees Celcius (-13 Farenheit).

As you can imagine, that wasn't good...and so she wouldn't start all day Sunday.

Finally got a boost today, had the battery checked, and found out she needed a new one. So more repairs, more expenses.

Now I know what you're thinking.

"Silly Canuck, why don't you just buy a new car?"

Well, there are several reasons...

First, it's not really my car anymore - its the dog's. And there's no point in getting a new car with the way he treats the back seat.

Second reason: What, and give up adventures like this weekend?

And third, I drive about 3000 miles per year...so a car is a waste of money to me. No point in having a new $20,000 grocery cart.

Oh, and then there would be no reason to have this sale and give you the best ever deal on full access to all of the TT fat loss programs:

=> Get full access to all workouts plus everything coming in 2011 here

Maxima and I look forward to helping you for many more years,

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - You also get access to the TT Member's forum...

...where you can ask me all of your diet and exercise questions.

Get instant access here <== And remember, sale ends Wednesday night

 

...then the price goes back up to $297.

Monday Workout & Blender Drink

Hit the gym by 8am for a workout followed by an odd - but good - blender drink.

Workout:

1A) Bench
1B) Seated Row

2A) Pushups
2B) BB Row

3A) EZ Bar Triceps
3B) DB Hammer Curls
3C) Tubing external rotations
3D) Rear delt raises

And if you've ever wondered why I design my workouts like I do (and I know that keeps you up at night), here's an article on workout design with a focus on the best exercise order:

=> http://www.ttfatloss.com/burn-fat/best-exercise-order

Blender drink: 1 frozen banana, lots of blueberries, broccoli, almond milk, some organic whey protein (forget the brand). You can't taste the broccoli, but you sure can feel it - its like super-pulp orange juice.

Now my nutrition is not always perfect, as yesterday those chocolate-covered almonds proved the #1 rule about nutrition...if it's in the house, you're going to eat it. But hey, they weren't going to eat themselves!

Today's kickbutt mindset tip comes from an article in Rotman magazine (a business magazine), but it applies to all goals:

"Achievement has everything to do with creating a failure-resistant brain and thinking your way to success...you can take charge of the process...Winner's brains actually operate differently than the average brain." - Mark Fenske, neuroscientist

And here's a bonus quote:

"Throw away the hate and do something creative." – Sonny Moore

Have a big week,

Craig Ballantyne, CSCS, MS 


PS - Last call for the "favorite fitness apps" survey...

...what are you using for Blackberry, Iphone/Ipad, and Droids? Lots of votes for Gymboss, LoseIt, DailyBurn, SparkPeople, and MyNetDiary so far...what else is out there?

Cold Sunday Morning Workout

So cold this morning even the dog didn't want to go for a walk. My dog is getting soft. Plus, ol' Maxima wouldn't start so I had to borrow a car to drive to the gym. But I did get to the gym early.

Today's workout:

1A) Squats
1B) Squat Jumps

2A) Good Morning
2B) Plank

3A) Lunge
3B) Back Extension

Now for a dog walk. I hope.

Movies watched yesterday: Bourne Identity, Bourne Supremacy, and Taxi Driver. I laugh every time De Niro says "Charles Palantine".

Also, we have a great conversation going about the best fitness apps for BB, Iphone, etc. here:

Best Fitness Apps for Mobile Phones

Please add your ideas or just check out what folks are recommending. Very helpful stuff.

Have a great week,

Craig Ballantyne, CSCS, MS
No-Equipment workouts to burn fat at home  

Dog Walk and Meathead Workout

Great Friday so far. Started with a totally awesome 25 minute dog hike in knee-high snow and blowing winds this morning. Usually I wouldn't count a dog walk as exercise but that one started to get tough at the end.

FORTUNATE FACT: watching a dog run around in the snow makes it feel 10 degrees warmer.

Today's kickbutt mindset tip:

No matter what the world throws at you today, you are going to handle it awesomely and you are going to emerge from the day a better and stronger person because that's what you do.

(And no, I didn't get that from a fortune cookie.)

Today's lifting:

1A) Bench Press
1B) Pullups

2A) DB Incline Press
2B) DB Row

3A) Bodyweight Row
3A) DB Triceps Extension.

Followed by another dog walk...little shorter this time. Bally almost got lost in a 6 foot snow drift. He had to swim his way out...good times.

Couple of new blog posts for you:

1) 7-Day Fat Loss "Detox" Plan - with a couple of TT workout ideas included (i.e. a bodyweight circuit)

=> 7-Day Fat Loss Detox Plan

2) LA fat loss tips & scary nutrition facts from Men`s Health

=> 7-Day Fat Loss Guide From LA

Have a great "rest of Friday",

Craig Ballantyne, CSCS, MS

Very Simple Diet Tip

The more fruits and vegetables you eat, the better you will be able to lose fat and keep it off.

So far today, I've had 3 servings of fruit and 5 servings of vegetables from my morning blender drink and from my omelet.

Even the dog has had 3 servings total. Your job is to keep trying every day to eat more fruits and vegetables. It's that simple. You don't need "frozen diet meals in a box". You need real food.

You can't change your genetics, but you can change your attitude, your persistence, your environment, the people you listen to, and the things you do.

Here's a fat loss qna blog post...you can add your questions at the bottom and I'll get to them tonight (traveling all day today)

=> Fat Loss Q'n'A with Craig Ballantyne

And just as you don't need fancy food or pills to lose fat, you also don't need fancy equipment.

Here's the ol' bodyweight cardio video...I'm working on an updated version but this one is tough to top

=> Bodyweight Cardio

Keep it simple,

Craig Ballantyne, CSCS, MS 

TT Bootcamps and Bodyweight Cardio

Couple of years ago, in response to reader demands, I put together a little workout called Bodyweight Cardio.

It was a hit, and last spring I created an even better version called "Bodyweight Cardio 3".

And within that program, the most popular session was Workout B, where you'll do 5 circuits of 5 exercises, spending 1 minute on each exercise.

I want to give you the first 3 rounds today, because I know it will give you some ideas for your bootcamps. Here we go:

Round #1
- Jumping Jacks
- Bodyweight Squats
- T-Pushups (alternate sides)
- Repeated Vertical Jumps
- Prisoner Lunges

Round #2
- Pushup
- Prisoner Squat
- Squat Thrust
- Duck Under
- Burpee

Round #3
- Seal Jump
- Spiderman Climb
- Get Up
- Side-Step
- Run in Place

Again, this was one of my most popular programs of 2010, and if you want Rounds 4 & 5, plus workouts A, C, and D from that program, AND the original TT Bootcamps 21-Workouts program, you can get them all here for only $19.95:

=> TT Bootcamp + Bodyweight Cardio

More bootcamp workouts on the way,

Craig Ballantyne, CSCS, MS
Author, TT Bootcamps

Deadlifting and Yoga

Back to a deadlift workout here in Toronto today. I also got asked a question about "yoga and TT" that I want to share with you.

Today's Workout:

1) Power clean
2) Sumo Deadlift - 315x6
3A) Rack Pull
3B) Ab Wheel

On my forum, a TTMember asked this question:

"How would you classify Bikram yoga? Would it be for easy day activity or could it be used for the interval part of the training due to it's intense protocol?"

Answer:
Bikram yoga is not a sub for interval training, but it is also not an off day activity. You have to be careful adding that to TT. It really depends on the individual situation.

I don't do yoga because personally I can't stand people telling me what to do. That said, yoga can go well with Turbulence Training. But again, it depends on
the person and type of yoga.

If you are serious about TT, you really can't be serious about yoga (i.e. doing multiple sessions of hard classes) and vice-versa.

Why not?

Because you will get an overuse injury.

So bottom line:

Yoga is fine and good, but you have to decide on your training priority.

Another TTMember asked about the best diet for fat loss...he was worried he would have to follow Jack LaLanne's advice that "if it tastes good spit it out".

That's not true. Maybe in 1965 it was, but not now. You can eat great food and get results.

Here's a great free meal plan resource from my dear friend, Isabel De Los Rios

=> Free Meal Plans for Fat Loss

Finally, today's kickbutt mindset tip (people didn't seem to like this one on Facebook today...probably because it is too true):

"If the situation is not right in the long term, walk away from it. Maintain a long term outlook in all endeavors." - Kekich Credo #33

Hard but fair,

Craig Ballantyne, CSCS, MS
Best Fat Loss Workout System

PS - A great quote I found in The Economist...

...about how things are going to change in 2011 as people rely less on the government and more upon themselves...

"People discover that by helping others, even when they themselves are suffering, they end up improving their own lives."
Arianna Huffington

Special Message From Bill Phillips

Bill Phillips, the best-selling author of "Body for Life", has just put up a free report and video for you here:

=> Special Message from Bill Phillips to You <== (time sensitive message)

 

You'll discover Bill's top 7 tips for living a leaner, healthier, more energetic life in 2011.

Helping you have your best year ever,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Making Mistakes

I'm on a roll for making mistakes. Today I overslept by 90 minutes, but I'm back on track now and won't be doing that again. Going from West Coast to East Coast is always tough on the sleep schedule though, even when you get up before 5am all weekend in LA.

Today's workout had to be shortened, and so I only did:

1A) Renegade Rows
1B) Hip Extension Hold
1C) Plank
1D) Bird Dog on Stability Ball

2) Heavy Backward Sled Drags

Bally the Dog comes home from the sitter later today, and we'll have a big dog walk tonight.

About those mistakes, I keep telling myself:

"You are going to make mistakes. It happens. Dust yourself off and start again!" - Larry Winget

Also made a few diet mistakes this weekend. Discover those here:

=> 5 foods not eat (although I ate 2 on the weekend)

And today's kickbutt mindset tip:

Be loud and proud of what you are doing. There are more folks secretly wishing someone will take charge and be a healthy role model for them. It might not happen overnight, but if you continue to lead by healthy example – without preaching or being condescending – you can build an entourage of social support and people who want to be healthy like you.

Have a great week,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Found this quote the other week...

...and while it is not "motivational", it is great advice:

"Your reputation is harmed the most by what you say to defend it." - Nassim Nicholas Taleb

Think twice before getting into arguments...especially on the Interwebbingz.

Toronto Meathead Workout

Flew back from LA this morning. Watched "The Town". It wasn't bad, but not my type of movie. Spent most of the flight reading. If you're into business
magazines, the latest "Fast Company" was really good. Great article on Youtube.

Toronto Workout - Meathead Monday Night

I usually train in the morning when the gym is empty...was a nice change of pace to train at night when it was rocking with other folks training hard.

1A) Bench
1B) Seated Row

2A) Pushup
2B) Bodyweight Row

3A) DB triceps
3B) DB hammer curls
3C) Band rotator cuff

Workout Video of the day:

=> Advanced TT Fat Loss

Nutrition resource of the day:

=> 5 Foods I Will NEVER Eat Again

That should give you plenty of info to help you lose fat,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

PS - Today's kickbutt mindset tip:

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 frustrated.

3 fat loss secrets of successful clients

Last Thursday I flew out to sunny Los Angeles to meet up with fat loss expert, Alwyn Cosgrove, to brainstorm new workout ideas.

After spending an afternoon at his cutting-edge training facility near Santa Clarita, I drove back into LA (and the traffic was fine!) to meet a client for the weekend.

Now my client has struggled in the past with sticking to a diet and workout program, hence the emergency meeting.

We had a consultation before New Year's and identified three major problems that stopped his fat loss progress. I'm going to give you an insider look at how we fixed his fat loss (he's already down over 14 pounds since January 3rd).

Problem #1 - Not planning his diet

When he has a daily meal plan, he can stick to it, but when he tries to make the right choices "on the fly", he ends up overeating and choosing meals with hidden calories.

We fixed his diet by creating a plan that he sticks to 6-days per week, and he has one free day on the weekend. It's simple, but works better than any fancy plan.

Problem #2 - Not using a professionally designed workout program

Like most people, he tried to create his own workouts, but ended up wandering around the gym and not having a good - or short - fat burning workout. So even when his diet was good, he didn't lose fat.

But since starting TT workouts, he's now getting results, burning big-time calories, and cutting back on the time he spends exercising.

Problem #3 - No social support

As you know, we spend most of our time hanging around people who sabotage our diet and workout plans. So like you, my client needed to make an effort to spend more time with people who would support his goal and hold him accountable (another reason for the meeting).

Listen, I'd love to be flying around the world consulting 1-on-1 with every TT reader, but that's not possible.

However, here's what I can do for you.

I've set up a special page that gives you over 67% off a 1-year Platinum TT Membership, so you'll get professionally designed workouts, plus the ability to ask me all of your diet and exercise questions, AND proven nutritional plans - all to help you lose fat.

=> Get your 1-Year Platinum Membership and save 67% here

 

So instead of investing the full price of $297 for the year, I've rolled it back for a New Year's special of only $95 (the original
TT member's investment from when the site started in 2003).   

With the TT Platinum Membership, you'll get access to EVERY TT for Fat Loss Workout, Meatheads Program, Bodyweight Manual, and Workout Challenge I have created for you.

Plus, you'll have a full year of access to the forum where you can ask me any question you'd like AND you'll get the power of social support and accountability that you need to finally lose fat.

Accountability is truly a huge factor in your success.

(Just ask my 1-on-1 consulting clients.)

Please come and join the Turbulence Training community that is dedicated to helping YOU transform your body and your life.

=> Grab your 1-Year Platinum Membership here <== Gives you all 2011 workouts too

Once you've upgraded to the 1-year Platinum Membership, stop by the forums to introduce yourself and ask me your fat loss questions.

To your success,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

PS - Here's a bonus tip I gave my client...

...we have him take daily weight measurements and he does weekly tape measuring of his waist, hips, chest, arms, and legs.

Research shows that consistently monitoring your progress leads to greater - and long lasting - results.

So you'll stay lean for life when you have this plan in place.

See you on the forums!

Fat loss is simple

"Fat loss is simple once you accept how hard it is." That means, if you understand and accept that it requires sacrifice, then you will be psychologically prepared to make the sacrifices, to do the planning, and to stick to the schedule that fat loss requires.

"Take full control of, and responsibility for, your conscious mind and every aspect of your life." – Kekich Credo #30

Craig

PS - Good fat loss workout to kick off the year for you

=> TT 2K10 Fat Loss

12 weeks of your life

Do you realize how insignificant 12 weeks are in the course of your lifetime?

For example, take the average 75 year life span...at 52 weeks in a year, a 75 year lifespan gives us 3900 weeks.

But if you join the TT 12 week Transformation Contest, do you realize those 12 weeks work out to only 0.3% of a 75 year lifespan?

0.3%!

Don't you think you can commit to making a 100% change in your body in only 0.3% of your life?

Don't you like the numbers? I sure do.

It's all about perspective!

After all, when looking at a 75-year lifespan, some folks might see 3900 Monday mornings, but I see 3900 Saturday nights!

And heck, if you only joined the 6-week TT Transformation, that's barely more than 0.1% of your life.

Surely you can eat healthy and exercise for 0.1% of your life?

0.1%!

Join the 10th TT Transformation Contest - for free - here:

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

Don't forget, you can enter both the 6-week AND 12-week contests, or just one or the other.

But today is the FINAL day to enter, so take action NOW!

Oh, and you don't really "need to do anything" to get started.

There's no sign-up process or forms to fill out. You just have to use TT workouts for 12 weeks and then send in your before and after photos plus a 300 word email telling us about your transformation.

Looking forward to your 0.3% Solution.

So small, yet so significant in terms of your life long health.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

LA Leg Workout with John Romaniello

Tonight's workout was done with John Romaniello at 24-Hour Fitness in LA.

1) Front Squat

2) Leg Press (long time since I've done that)

3) Good Mornings

4) Planks

Now off to dinner with Joel Marion, John, and Vinny D. There will be much yelling and name calling and one-upmanship.

Yesterday I was at Alwyn Cosgrove's gym in Newhall, CA, and it was bloody brilliant. I got on well with the Alwyn and his training tactics were spot on

=> Visit Alwyn's Gym

Here's something Alwyn said in a newsletter today...

"Ask yourself if you could go back and start over - would you be doing different things now. If so....don't be scared to start over now. If it's education, your career, your life, your fitness program - don't be afraid to continually grow so much and so quickly that you need to stop and rethink everything you're doing."
Alwyn Cosgrove

If your fever calls for more kettlebell, here's the doctor's cure for you (Note: Neither real doctors, fevers, nor cures are referenced in this post)

=> Kettlebell Circuit

And today's kickbutt mindset tip:

"Nobody gets old by surprise." - Dave Kekich...so write down what you want to accomplish, set a DEADLINE, and make a plan to get it done.

Craig Ballantyne

PS - Watch this before you demolish your "fancy coffee" this morning

=> Diet vs Exercise 4

Don't let THIS stop you

If I have been too subtle in the past, let me be absolutely clear today:

The time to do something, the time to take action to transform your body, improve your health and energy for your family, and
dramatically boost your confidence is NOW.

I am even more passionate about this issue today than ever before, and with good reason.

In the last week I have received personal emails from so many new TT members who are struggling with their weight, looking for miracles, and ready to cave in to long, slow, dreadful cardio workouts...

Everyone around them, from the gym sales people to well meaning friends, and even the "energizer bunny TV exercise gurus" are trying to create fear that "without cardio you can't lose weight".

Baloney.

I'll spare you the details as you've probably heard them before, but the most important fact is that you will not dramatically transform your body and lose fat with long, slow, cardio workouts...you'll lose only your time and money.

And nothing makes me angrier than what I saw at the gym on Saturday, where a trainer was taking a beginner client through an excruciating 90 minute workout - including an hour of slow cardio (could you imagine the gall of the trainer to charge a client to monitor their cardio?!?!).

I almost ripped my workout journal in half from disgust as I listened to myth after myth come out of this trainer's mouth.

"Long slow cardio for at least an hour..."

"Light weights, high reps, for about 30-45 minutes after cardio..."

"Add some more cardio on an empty stomach first thing in the morning..."

ENOUGH!

What is going to take for people to realize that this approach is never going to work for them long-term?

Who has 3 hours per day to go to the gym?

Do they need to lose their family and friends before they realize that there is a much simpler way of changing their body?

As Dave Kekich says in Kekich Credo #84, "Nobody gets old by surprise."

The time to change is NOW.

So what should you do?

1) Get started in the 10th Turbulence Training Transformation Contest.

There is no cost to enter and you can WIN $1000 by losing belly fat.

Here are all of the details to start:

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

(Hurry, last day to enter is tomorrow, Saturday, January 15th.)

And remember: A 12 week transformation is only 0.3% of your life. If you focus on learning about your body for 12 weeks it will allow you to be lean forever.

The TT Transformation is the 0.3% solution you've been looking for.

2) Stick to the basics.

Sure it's easy to get caught up in the latest "weight loss craze", but it is essential for you to never stray too far from the basics.

a) Keep and review your food journal regularly.
b) Use a proven, structured workout program that gets you maximum results in minimum time - you don't even need a gym membership.
c) Surround yourself with social support at home, work, and online.

These are the most important factors in your fat loss success and all of those are covered with Turbulence Training here:

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

3) I want you to put a little urgency into your fat loss program.

IMAGINE: What if you had to lose 10 pounds in 10 weeks or you lost your job, could you do it?

Imagine you had to go to jail if you skipped your workout to sit on the couch instead - would you make that workout?

You just need to find compelling motivation to stick to your plan, so spend some time in reflection on that - and find YOUR REASON.

We have had transformation winners from all ages and all walks of life, including 44 year old Catherine from California, 58 year old Guttorm from Norway, 44 year old Hal from America, and 28 year old Emily living in Spain.

All of our winners have been busy, frustrated, intimidated, and definitely skeptical of what Turbulence Training could do.

But they all had big plans. They conceived and believed that they could make major accomplishments. And they lost 14, 27 and even 34 pounds of fat in just 12 weeks.

Remember...

Nobody gets old by surprise.

Nobody.

No one is in a "perfect environment" to transform their body. We all have stress and time limits. That's why you need a proven plan. Not one "made up" by an inexperienced personal trainer or your well meaning but informed friends.

If our past winners can do it, so can you. If they can find a way, so will you. You could live in Australia, England, Dubai, America, Canada, Argentina, or anywhere else - we all have an equal chance to transform our bodies and our lives.

So those are the 3 main things I want you to change today.

I have a lot of work to do to help you make this your best year ever, and I'm working on new programs that will take you through the contest to give you more results faster than ever.

Feel free to share this message with your friends and family if you think it will help them.

One of my favorite contest winners, Guttorm, actually received Turbulence Training as a gift from his wonderful daughter...and I don't think it is an exaggeration to say that it has changed his life.

Please let me know how Turbulence Training is changing yours.

Click here to get your Turbulence Training workouts:

=> http://www.turbulencetraining.com

You can - and will - do it.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Get out of your comfort zone with me

Promise me you'll do something outside of your comfort zone today.

Something positive. I don't mean 8 shots of tequila.

And preferably something that helps others. I will be renting a car and driving through LA traffic to see Alwyn Cosgrove to learn some cool stuff to help you.

I am not looking forward to the car rental procedure. Also not a fan of driving in strange places. But whatever, I do it for TT.

I started the day with a 4:30am workout (amazingly, this is now IN my comfort zone). Early flight to LA coming up.

Today's training:

Upper body warmup (band pulls, stickups, pushups, cable external rotation)

1A) DB Incline press
1B) T-bar row

2A) 1&1/2 rep chinups
2B) Pushups

No time for arms...besides, I need them for flying. Alright, now off to see Alwyn Cosgrove, co-author of the New Rules of Lifting for Abs.

Getting out of the comfort zone to learn,

Craig Ballantyne, CSCS, MS
www.TurbulenceTrainingforabs.com

Deadlifts Followed By Granola

Writing this to you while having a rare after-training giant bowl of granola and almond milk. This is really BAD idea if you want to lose fat.

Why?

Because one serving of granola has a lot of calories...and a serving of granola is tiny. I probably had 6 servings in the bowl. It can easily add up to 1000 calories. So again, not good for fat loss.

On the bright side, eating granola is like a deadlift workout for your face.

Plus, as a "skinny little balding runt" (as one anonymous person once called me on my blog), I can get away with it. Gotta turn the negatives into positives, right?

Haha, who's laughing now, anonymous blog reader/hater?! And I'm wearing a hat, too!

But seriously...

Today's workout:

1) Power Clean

2) Sumo Deadlift

3A) Rack Pull
3B) Ab Wheel

4) 1-leg calf raise (5 second eccentric).

Fortunately I don't have to do any snow shoveling here in Toronto...lots of it today. But it is time to take the dog out for a walk.

Today's resource:

Great workout, but wacky video. It was filmed in a really narrow hallway, I think

=> TT 2K11 Fat Loss Workout

Today's kickbutt mindset tips:

"You have to move beyond that vision of the way your life has always looked and begin to picture your life as you want it to look." - Larry Winget

And...

It's easy to get down on yourself for making mistakes, but that doesn't help anything. So learn from the mistake and move on.

(Besides, no one noticed...everyone is too busy worrying about their own mistakes!).

Identify the obstacles in your life and plan 2 solutions to overcome each one. That's a better use of your time than feeling down.

Snow time,

Craig Ballantyne, CSCS, MS
Turbulence Training Workouts for Fat Loss and Muscle Building  

Yogging vs Training

Today's training used the sled. I did a bunch of forward and backwards sled drags and pushed the prowler.

Here's a great example on training with the sled and the prowler.

=> Training with the sled and pushing the prowler

If that's not your style, you might try the new fitness craze...I believe it's called "yogging" or jogging? It might be a soft j. I'm not sure but apparently you just run for an extended period of time. It's supposed to be wild.

Let me know how it goes.

Two kick-butt mindset tips today:

"To live an extraordinary life you must resist an ordinary approach."
Frank McKinney

"If you want to get somewhere you have to know where you want to go and how to get there. Then never, never, never give up."
Norman Vincent Peale

Seriously,

Craig Ballantyne, CSCS, MS
Training for Fat Loss

The Problems with 6 Meals Per Day

There are two types of people in this world.

A) People who like eating 6 meals per day for fat loss

B) People who don't like eating 6 meals per day (nor preparing 6 meals per day, lugging around 6 meals per day, or cleaning up from 6 meals per day). I hate the clean-up of 6-meals per day.

People in Group B tend to like this simpler approach instead.

But you might think, well, only the people in Group A get results, though, since "everyone" knows you have to eat small, multiple meals for fat loss.

Of course, that's not true. Here's a list of the following TT Transformation Contest winners who used this simple 1-Day Diet instead of the "6-meals per day, 7 days per week" schedule:

1) Contest #9 Over-40 Men's Champion

Terry lost 36 pounds, 8% fat, and 6.5 inches from his waist in 12 weeks

2) Contest #8 Over-40 Women's Champion

Naomi lost 13 pounds and over 5% fat in just 12 weeks (she called this transformation, "priceless")

3) Contest #8 Over-40 Men's Champion

Mark dropped 14 pounds and 5% fat at age 43 (amazing, he did this without social support)

4) Contest #6 - Men's Grand Champion

Dave lost 23 pounds and over 4 inches of belly fat (and now he looks like one of the Spartan warriors from the "300" movie)

5) Contest #2 Grand Champion

Catherine beat a fat loss plateau and lost 14 pounds and 5% fat in just 12 weeks (and ended up looking 14 years younger, too)

6) Contest #1 Grand Champion

Emily fit back into her skinny jeans by losing 15.5 pounds and over 5% fat (plus she dropped 2 inches from her waist and 4 inches of belly fat)

Obviously these aren't typical results, but it does tell us that you can skip the 6-meal per day, 7 days per week "eating prison sentence"and STILL lose fat and get lean (and with LESS daily hassle).

 

Bottom Line:

I truly believe there is a diet that works for everyone...however, it is NOT the SAME diet for everyone.

If you love the rigid 6-meals per day plan and it IS working for you, then stay with it.

BUT...

If you don't like the borderline "obsessive compulsive" nature of eating every 2.5 hours when an alarm goes off OR if eating 6 meals per day just causes you to overeat, there is an alternative.

And that is the 1-Day Diet.

Get it here, along with the special "How Many Calories?" bonus:

=> Start the 1-Day Diet today

Keep learning to find the right diet for you,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

PS - "Diet" is not a bad word...

...despite what the mainstream media wants you to believe.

EVERYONE in the world is on a diet. A diet simply describes how you eat. And the 1-Day Diet will show you how to eat for fat loss, without being on the time-consuming "6 meals per day diet".

Meathead Monday Workout

Meathead Monday. But I've earned it, since I squatted yesterday. By the way, Meathead Monday means I did bench press today. As will almost every guy in your gym today. Ha!

Today's Workout for me:

Big warm-up of stick-ups, cable external rotations, pushups, band pulls, and stretching.

1A) 3-Board Bench Press - 275x2
1B) Seated Row

2A) Pushups
2B) Pulldowns

3A) Standing Cable Pullover
3B) DB Hammer Curls
3C) Rotator Cuff Exercises with a mini-band.

Next workout is deadlifting on Wednesday. Travel day on thursday to LA. Going to visit Alwyn Cosgrove.

Couple of training resources for you today:

1) 10 Weight Loss Tips

2) Chin-up Challenge Workout Video

And today's kickbutt mindset tips for you:

Be positive. Encourage People. Do this and others will want to help you in return. Be a problem solver. There's much more value in that than someone who simply
lists problems that need to be solved. Have a "get it done" attitude. Don't make a list of every reason that something won't work. That does no good.

Let's get to work,

Craig Ballantyne, CSCS, MS
Turbulence Training

10 Weight Loss Tips

You're about to discover the most important weight loss and body transformation tips I've ever put together.

Over the holidays I spent 16 hours reviewing every article I'd ever written and I've extracted these tips as the best ones to help you lose fat and get lean in 2011.
 
10 Weight Loss Tips for Success

1. Sit down and plan out your complete body transformation.

 

Plan everything from end goals, to getting started with nutrition changes, to overcoming all of the obstacles in your way. Sit and daydream about this for 15-30 minutes.

2. Clean out your pantry.

Listen, one of the best fat loss tips is simply, "If you don't have it in the house, you won't eat it!"

So get rid of as much junk food as you can - and avoid bringing more into the house. Simply cutting back on junk can help you lose fat fast.

3. Get social support in-person and online (research proven to help) 

 

Surround yourself with people who are smarter and fitter than you. Talk to them EVERY day - both in person and online.

Scientific research proves that you will lose more fat if you have social support, both in "real life" and on the internet. So hook up with friends who are going to help you reach your goal.

I recommend getting started with Turbulence Training here and using the Turbulence Training forum to connect with people just like you who also want to lose fat.

4. Use a food journal.

Write down what you eat. This is another research proven tip to help you lose fat faster. Write down everything you eat. It will
help you eat better.

5. Use a professionally designed workout program.

 

With a program from a pro - like Turbulence Training - you'll save time when you do fat burning exercises. One of the biggest mistakes people make is not having a plan and that wastes time and you won't get the results you deserve.

6. Change Your Mind.

No matter what you struggle with, you must change your mindset to be a successful transformation. You must go from a person who "can't resist cookies" to the type of person that "doesn't eat cookies unless they are part of a planned reward meal". That is how you win transformation contests!

7. Stop doing slow boring cardio and switch to interval training.

Research shows that it takes up to 50 hours of cardio just to lose one pound of bodyweight. Who has that kind of time? No one!

Additional research studies show that interval training burns belly fat while slow cardio doesn't. So skip the insanely boring cardio and start getting results with interval training (as you'll find in the Turbulence Training workouts).

Research shows that resistance training and interval training can help you gain muscle and lose fat at the same time. Plus, you can burn belly fat AND boost your post-exercise metabolism. You MUST use this type of workout for guaranteed results.

8. You must be in the correct state of change.

The truth is that even the best transformation contest winners don't lose 30 pounds of fat on their first try. They start, they stop. They begin, they give up. It happens. And it's okay.

But when they get in the right state of change, that is when they finally breakthrough and transform! And that's where you have to be.

9. Plan, shop, and prepare your food.

Take an hour or two on the weekend to go to the grocery store and buy all the whole, natural foods you need for the week ahead. Go home and prepare as many lunches and snacks as possible so you have the right food to eat while at work. This is a proven strategy to help you lose fat and avoid temptation!

10. Join a Transformation Contest

The deadline, social support, proven training program, and goal setting that go along with a Transformation Contest are all proven to help you lose weight.

If you want to lose fat and gain lean, sculpted muscle at the same time, there is nothing better to get you motivated and committed than a 12-week Body Transformation Contest.

But this week is the LAST CALL for you to enter the 10th Turbulence Training Transformation Contest. The last day to begin is Saturday, January 15th.

Not only can you dramatically change your body, but you can also win $1000 just for losing belly fat. At least, you can when you join the Turbulence Training Transformation Contest.

 

All you have to do is take your before photo, and start using Turbulence Training today.

 

But how do you enter?

 

After 12 weeks, simply email us your before and after photos along with a 300-word essay about your transformation and tell us your results and the programs you used. That's all you have to do to enter.

It's that simple.

 

Now let's get started,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

 

New Program

Today was Day 1 of a new program. The schedule will be lower body on Sunday (squat focus), upper body on Monday (bench press focus), Tuesday and Wednesday off, lower body on Thursday (deadlift focus), and upper body on Friday.

Today's workout:

1A) Vertical Jump (4x4)
1B) Box Squat (3x3)

2A) Glute Ham Raise (4x8)
2B) Plank (3 sets)

3A) Reverse Sled Drag (3 sets of 100 steps)
3B) Good Morning (3x10)

The rest of the day will now be spent outside in the snow.

BTW, here's your "to do" list for the 10th TT Transformation contest

=> Transformation Contest How-To 

Here's a big tip for you:

If there is junk food in your house, you're going to eat it. So if you don't want to eat it, get it out of your house. Otherwise, accept the fact you're going to eat it - eventually. That's just the way it is, and that's how good diets go bad. It's true. I saw it on Fox.

And today's kick-butt mindset tip:

Take 10 minutes and identify all the obstacles in your way of success this week. Then come up with two solutions for every obstacle. There is a way to deal with everything.

Plan your work and work your plan. - Dr. Nido Qubein

Get to it,

Craig Ballantyne, CSCS, MS
MailScanner has detected a possible fraud attempt from "www.cbathletics.com" claiming to be www.TurbulenceTraining.com

How to win $1000 for losing fat

"Experience is not what happens to you. It's what you do with what happens to you. It takes a wise man to learn from his own mistakes." Kekich Credo #99

One of the most important things you can do is track your results, your workouts, and your diet.

The more you know about yourself, and the more you respond to this knowledge, the better your results will be. Start immediately.

And remember...

 

You are not your mistakes. Do not be too hard on yourself. If you make a mistake - and we all do - just pick yourself up, dust yourself off, and get back on track immediately. Learn from your experiences to become a better person each day.

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

Now one mistake I made was not writing this a lot sooner...but here are the complete instructions on what you need to do in order to be eligible to win $1000 just for losing your belly fat in the 10th Turbulence Training Body Transformation Contest...

Mandatory To Do List:

1) Once you are ready to get started take your before photo.

REMEMBER: This Saturday, Jan 15th, is the final day to get started.

2) Use Turbulence Training workouts for the next 12 weeks.

Start with the TT for Fat Loss program here.

3) Take your after photo.

4) Write your 300 word essay.

5) Send in your photos and essay before the end of the contest.

NOTE: All entries MUST be received before midnight, Saturday, April 9th.

But if you want MAXIMUM fat burning results in the 10th TT Body Transformation Contest, you should also follow this list...

Recommended To Do List:

In addition to All of the Above...

1) The majority of our past winners have started a "thread" (aka transformation journal) in the TT Member's forum where they update daily/weekly with their progress, and also ask others for help with specific questions.

(I check in on these journals as much as I can, but if you need specific workout or nutrition advice, its better to post directly in the training or nutrition forum.)

2) Research shows that posting on a regular basis helps you get more results in your weight loss program, so I encourage as much recording as possible - and that also helps you learn a lot about your body and how it responds to certain exercises, foods, programs, etc.

3) Hopefully you have time to start a journal, and I know you'll get even more out of the program when you do that.

4) Of course, you will also want to...

- Plan, shop, and prepare your meals each week

- Clean out your pantry of junk (if it's in the house you are going   to eat it, so get it out!)

- Use Fitday.com to find out how many calories you are eating

- Join my Facebook page for daily tips and motivation

- Listen to the Turbulence Training Podcast each week (found on Itunes.com and www.TTFatLoss.com every Friday)

That's the perfect plan to lose fat, get lean, and qualify for your chance to get voted as the winner of the TT Transformation Contest.

If you have any questions, just let me know.

Looking forward to your success,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Women and Weights and Workouts

Tons of women in the weight area lifting today. Nice work. Ironically, the only overweight woman doing a useless workout was the only one with a personal trainer. He had her do cable crossovers, db chest presses, preacher curls, and concentration curls. Yes, the chest presses are fine, but the rest?

Seriously.

You can't make this stuff up. 2 minutes of rest between sets too. And like I said, all around him were women doing squats, deadlifts, and kb swings on their own. Crazy world...

Today's workout for ol' me:

1A) DB Incline Press
1B) Seated row

2A) Pushups
2B) DB Chest-Supported Row

3A) DB Shoulder press
3B) DBR enegade row

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

Also lots of snow shoveling before and after.

Random workout comment:

Overuse injuries are a MUCH greater concern for the average person than "overtraining". If you train too often, you're much more likely to have a joint or muscle injury than you are to get sick or slow your results. Make sure you take this into account when you try to workout 8 days per week.

Exercise resource of the day:

The perfect workout for your Transformation (intermediate), plus #1 nutrient for fat loss, and some of the books I read in 2010

=> Transformation Workout

Nutrition Resource of the Day:

Hands-down the best FB page in the nutrition industry with a ton of online users helping one another out and resources

=> The Diet Solution on FB

And today's kick-butt mindset tip of the day:

‎"You must constantly ask yourself these questions: Who am I around? What are they doing to me? What have they got me reading? What do they have me thinking? And most important, what do they have me becoming? Then ask yourself the big question: Is that okay?" - Jim Rohn

So many great resources for you,

Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

PS - For everyone new...

...and for long-time readers, here's an important reminder for this time of year

=> Diet vs Exercise

Diet Hacks for Fat Loss

I just finished up this week's TT Fat Loss podcast on diet hacks for fat loss. You can listen to the call and read the summary here:

=> http://www.ttfatloss.com/diet/diet-hacks

In this week's call, I feature 5 Diet Hacks, including tips from Tim Ferriss, Joel Marion, John Berardi, and John Romaniello. These "hacks" will help you speed up the fat loss process, and could help you lose a record amount of fat in the 10th Turbulence Training Transformation Contest.

Don't forget to get the details on entering the contest here:

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

Now for those diet "hacks"...

Diet Hack #1 - Use "Ritual Eating" for fat loss

I first heard this idea from John Romaniello, and it simply means eating the same meal every day for 6 days per week during your 12-week transformation. Our friend Joel Marion just sent me this email about his 2011 fat loss diet.

"I've mapped out daily diet where i'm eating the same thing every day (this is how I did the BFL contest), and even if I'm traveling or out to eat, every meal is something I could order at a restaurant."

Breakfast:  16 oz organic skim milk, Full Strength shake, 1 banana (same shake every day)
Snack: 12 oz Plain Greek Yogurt + 10 oz mixed berries (same every day)
Lunch:  6 oz Chicken, 2 oz Cheddar, ton of Green Veggies (same every day)
Snack:  2 oz Mixed Almonds, Pistachios, Cashews (same every day)
Dinner: One of 3 options for dinner (4 egg omelet w/ veggies OR 8
oz filet w/ veggies or 6 oz Grilled Chicken w/ salad)

Diet Hack #2 - Don't drink ANY calories

Eliminate all juice, all soda, all alcohol, and any other liquid calories from your diet for the next 12 weeks. You'd be surprised how many calories sneak into your diet on a weekly basis through drinking.

Diet Hack #3 - Create a deferred cheat day list

This is a mental tip to help you get through the week until your reward meal or cheat day (whichever you choose). In my interview with Tim Ferriss, he recommended keeping a list of all your cravings, and promising yourself that you can have those foods on your cheat day.

Knowing that you have something to look forward to is a great mindset tip. It will keep you going through tough days during the week.

Diet Hack #4 - Fish Oil - 1g per 1% body fat

This tip comes from Dr. John Berardi, who said: "The first habit is to start off with one gram of fish oil per one percent body fat. When people are new to the program that's the number one thing they start with. We do that up to about 30 grams, so if someone is 20 percent body fat, they take 20 grams of fish oil a day. If they're 30 percent, they take 30 grams a day."

Diet Hack #5 - Slow down and chew each bite of food 20 times

This tip comes from a "turn of the century" fitness expert, Bernar McFadden. I read a book about him called, "Mr. America", and he recommended that his clients chew their food 30-50 times!

At your next meal, count how many times you chew each bite of food. I bet it is 5 or less.

When you slow down and chew your food longer, you'll eat less before your brain registers it is full. There's no need to eat a medium pizza in 5 minutes. You won't get attacked by another caveman who is going to steal your meal.

So slow down, and I know that will help you control your portions.

Let me know if you have any diet hacks to add to our list

Just comment on the blog here:

=> http://www.ttfatloss.com/diet/diet-hacks

Let's do this,

Craig Ballantyne, CSCS, MS

PS - If you use Itunes, make sure you subscribe to the Turbulence Training Podcast.

Just search the podcast section for "Turbulence Training", and you'll get each weekly call delivered right to your itunes folder each week.

PPS - Don't forget to get the details on entering the contest here:

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

You can win $1000 just for losing your belly fat!

Deadlifts And Broomstick Twists

Three (3!) grown men in the gym today doing "broomstick twists". Seriously. Stop doing those. Stop doing crunches. What a waste of your precious, limited time in life. You should take those minutes and hug your kids or do something useful instead.

And buy "The New Rules of Lifting for Abs" if you need help with your ab workouts (this book is mandatory reading for trainers)

=> http://snipurl.com/greatabsbook

Today's workout for me was done using the Kenny Roger's workout philosophy (I'll explain next week)

1) Hang Clean

2) Deadlift

3A) Good Morning
3B) Stability Ball "Stir the Pot" (This exercise is described in the latest Men's Health and in this blog post:  

=> Abs Exercises and Diet Hacks

That blog post also contains 5 Diet Hacks for faster fat loss.

Also, here's a link to 10 categories of abdominal exercise substitutions:

=> Ab Exercise Substitutions

And finally, today's kickbutt mindset tip:

"Every good thing that has happened in my life has been the result of my decision to make it happen. Your decisions will shape your future. You must decide that you are willing to do whatever it takes to live the life you want and the life you deserve." - Larry Winget

Go get it,

Craig Ballantyne, CSCS, MS
The Diet Hack Blog post

PS - Just sent a friend a gift donation card from...

...one of my favorite charities:

=> http://www.kiva.org

Hopefully he'll become a regular lender too. It's pretty cool to have your loan repaid and then you can relend to another entrepreneur. It's like a sugar-high, but with lending!!! Lending high!

5 "X" Factors for Fat Loss

Today you're going to discover Tom Venuto's 5 "X" factors that determine your ability lose fat and gain muscle at the same time. Gaining muscle while losing fat is not easy, but make no mistake, it IS possible.

Now here's the truth of his 5 X-factors, and what they mean for you.

1. Overweight people are LESS likely to lose muscle while in a calorie deficit

CB says: That's GOOD news!

2. Overweight people are more likely to gain fat while in a calorie surplus

CB says: This makes TOTAL sense, so you have to be careful with diet.

3. Lean people are more likely to lose muscle while in a calorie deficit

CB says: Uh-oh, this also requires extreme care with your diet.

4. Lean people are more likely to gain muscle while in a calorie surplus

CB says: Whew, more good news.

5. Lean people who starved or crash dieted are more likely to gain fat when initially going into a calorie surplus (fat rebound/overshooting)

CB says: Fortunately, that doesn't apply to everyone, but if it does, again it just means you have to be extra careful with your diet...AND so based on those 5 X-Factors...

 

...Tom has set this criteria for your transformation nutrition program:

1. You'll need to choose your within-week calorie/carb cycling plan from his system

2. You'll need to establish a plan for pre and post workout nutrition on training days

3. You'll determine maintenance calorie needs and set calorie levels for low days and high days

4. These will be easy to follow using his menu templates or sample menus as examples to design your own meal plans

5. You'll then cycle calories by manipulating your carb intake - protein and healthy fats stay relatively constant, while the
   carbs vary (example: 3 days low carb, 1 - 3 days high carb)

Tom explains how to do all of this - simply, don't worry - in his transformation program that you need to maximize your results.

=> Burn fat and gain muscle at the SAME time with this system

Now let's get to it,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

Weight Loss Motivation Tips

If you struggle to stick with a program, some of the best things you can do keep at it are set goals, set a deadline for reaching those goals, take before photos and measurements, workout with a friend who has the same goals, and frequently visit an online weight loss forum.

I also recommend the 10th TT Transformation Contest to light a fire under your butt

=> Turbulence Training Transformation Contest

And here are 11 more motivational tips to help you stick to your program and goals this year

=> Fat Loss motivation tips

Training Resource of the Day:

I put a client through a quick "abs & torso training" circuit this morning...here are a few more for you

=> Abs Workout Circuits

And two kick-butt mindset tips for you:

"If you diligently and successfully apply each concept...and you continue to push in a consistent direction...accumulating momentum step by step and turn by turn, you will eventually reach breakthrough. It might not happen today, or tomorrow, or next week...But it WILL happen." - Jim Collins, "Good to Great".

Yes, it is a business book, but this quote applies to everything you do.

And...

"Learning to take responsibility for everything you are, everything you do, and everything you have is the biggest challenge you will ever face in your life. Until you first accomplish this major step, it will do you no good to go any further on your quest for success." - Larry Winget

Get fired up,

Craig Ballantyne, CSCS, MS
TT Transformation Contest

Fat Loss Workout Q'n'A

Do you have questions about Turbulence Training? How it works? What's in the workouts? Or even what does it mean?

Recently, I was interrogated about the Turbulence Training Fat Loss workout system. Here are the answers to your questions...

Q: First, can you tell us the basics about Turbulence Training?

Answer:
Turbulence Training is the result of years of study in the gym and in the research labs and library. From personal experience, I've found the best way to lose fat and get results in the least amount of time is to increase your training intensity.

With the right workout, you can get more fat loss results in less workout time. Period. That is the one and only goal of this
training program. A better body in fewer workout sessions, and shorter exercise bouts.

That means:
a) Shorter interval workouts instead of long slow cardio workouts

b) More challenging strength training exercises, such as advanced bodyweight exercises and some traditional strength training free weight exercises

If you have two hours to spend in the gym everyday, you can feel free to stick to the same relatively ineffective and inefficient
program of long cardio and light weights. But if you are like most men and women and have 45 minutes (or less) on only three days of the week to workout, then Turbulence Training will work wonders for you.

Male or female, almost everyone I see in traditional fitness centers could benefit from increasing the challenge in their workout. And they can also benefit from getting in and out of the gym faster.

So that's what led me to Turbulence Training. It's simple, no B.S., no-fluff, just-the-basics, results-oriented training. You don't
need fancy gym machines or even an expensive gym membership. If you have a bench, a ball and some dumbbells at home, you are set.

Q: Okay so it's a training program that will melt body fat fast, but what makes it so effective?

Answer:
Most people are so darn hung-up on burning a specific number of calories on a cardio machine, that they don't care how long they spend in the gym.

But big deal. If you burn X calories over 30 minutes in the gym doing cardio, but don't boost your post-exercise metabolism, you're wasting the other 23.5 hours to burn a lot more calories.

That's what happens with slow, steady workouts that never change. Sure you burn a few calories in the gym, but there is no "turbulence" on the body to increase your metabolism outside of the gym.

Instead, by using challenging strength training, and choosing intervals over monotonous cardio, research has shown that your post workout metabolism is significantly greater. And an increased metabolism for an entire 24 hour period is what gives people results.

It's like putting money in the bank. It makes you more money even while you sit at home or sleep! That's the power of a more
challenging workout.

And Turbulence Training workouts, and other "challenging" workouts are always exponentially more enjoyable than staring at a TV (or worse a wall) when "doing your time" on a cardio machine. You can get this great "metabolic turbulence" in a boot camp, with bodyweight, at home with dumbbells, or even in a busy gym.

Nothing is more effective than Turbulence Training if you only have 45 minutes, three times per week to workout.

=> Click here for your Turbulence Training Workouts

Q: Can you explain why resistance training and bodyweight exercises are so effective for fat loss?

Answer:
Strength training is just one key for fat loss, it is essential to maximize your metabolism, and it is absolutely, positively
paramount to building the best body of your dreams.

For those that doubt, start with bodyweight training. Not only is this method of strength training effective at helping you sculpt your body, but it is also empowering to your self-confidence and 100% applicable to your daily living.

Everything from carrying groceries to "seks" will be easier if you are stronger in the bodyweight exercises. Your mobility and stamina will increase, so that you will be able to carry your children to bed easier, you will be able to do yardwork with less fatigue, and you'll literally improve your "zest for life" simply from mastering your bodyweight strength.

All of these benefits without touching a single free weight...but if you do go with free weights, you'll take your fitness to an even greater level.

Research from the 2001 meeting of the American College of Sports Medicine showed that female subjects boosted their post-exercise metabolism to a greater level when they did 8 reps per exercise, rather than 12 reps.

So low rep, strength training is best for boosting metabolism. It will get you more results in less time because it will continue to work while you recover. Train hard & train safe!

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. You'll never miss a workout with Turbulence Training...

"Craig, I just wanted to let you know that I've been using your Turbulence Training System to whip myself back into shape after a vacation and too much time in front of the computer getting a couple of projects completed and I've dropped 10.2 lbs. of body fat in the last 28 days. As a fellow fitness professional I can safely say that it's the best and most efficient approach to improving body composition that I've come across."
Pat Rigsby
President, The Fitness Consulting Group

=> Click here for your Turbulence Training Workouts

"TT Training has revolutionized my workout routine--NO more excuses! No time for the gym...NO problem, can't go outside...No problem! The bodyweight workouts kept me strong."
Mary Iverson

Gain Muscle & Lose Fat - Research Proven

Now about that "research proven"...

Listen, I've been having this argument with scientists since 1998...

...but I KNOW that you can gain muscle and lose fat at the same time.

Let's look at the research that scientists have done themselves that prove I am RIGHT...and that YOU can gain muscle and lose fat at the same time with 3 workouts per week.

Study #1 - Men Gained 9.5lbs of Muscle While Losing 16.3lbs of Fat

Overweight men put on a 14-week program of resistance training and endurance training - while only training 3 days per week achieved incredible results.

Of course, the more fat and less muscle you have, the greater your ability to gain muscle and lose fat at the same time.

No one denies that, but no one can deny these scientific studies, either.

Study #2 - Women CAN do it too!

In this study, young women were assigned to one of two groups:

a) Resistance training plus a carbohydrate drink
b) Resistance training plus one liter of milk per day (yeah, I know!)

The results:
 
The carbohydrate group gained 2.4 pounds of lean mass and lost 0.67 pounds of fat, while the milk group gained 4.2 pounds of lean mass and lost 3.5 pounds of fat.

The researchers concluded, "Heavy, whole-body resistance exercise with the consumption of milk versus carbohydrate in the early post-exercise period resulted in greater muscle mass accretion, strength gains, fat mass loss, and a possible reduction in bone turnover in women after 12 wks."

Reference: Med Sci Sports Exerc. Body Composition and Strength Changes in Women with Milk and Resistance Exercise. Josse AR, Tang JE, Tarnopolsky MA, Phillips SM.

Study #3 - You can gain muscle and lose fat at ANY age.

Researchers from Purdue University showed men and women (with an average age of 61 - with one subject 80 years old!) were able to lose fat, gain muscle, get stronger, lower LDL cholesterol, and improve blood sugar control with a simple strength workout routine.

36 healthy men and women did strength training three times per week for 12 weeks, doing 3 sets of 8-12 repetitions.

By the end, the subjects gained an average of four pounds of lean mass and lost over four pounds of fat. This study show's it is possible to gain muscle and lose at the same time - at any age.

Reference: Am J Clin Nutr. 2007 85(4):1005-13. Resistance training and dietary protein: effects on glucose tolerance and contents of skeletal muscle insulin signaling proteins in older persons. Iglay HB, Thyfault JP, Apolzan JW, Campbell WW.

So there you go.

Three studies that prove you can gain muscle and lose fat at the same time.

 

Now find out exactly how to do it here:

=> Blueprint to Gain Muscle and Lose Fat <= Do both at the same time

Nutrition tips coming tomorrow,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training Transformation Contest