You don't have to do cardio to lose fat, but cardio machines can behelpful for boosting your metabolism and burning more fat.
And if you use interval training, you can get more results than ifyou did traditional aerobic cardio. But that's another story foranother time. Let's take a look at which machines burn the mostcalories and which ones are worth your time.
An okay choice: Elliptical Machines.
The biggest reason to choose elliptical machines... => you've got a bum knee.
I have worked with clients with extreme osteoarthritis and wewere able to use these machines for a decent workout without pain -but the results didn't compare to clients that used a stationarybike or treadmill for their interval training.
So in general, I'm not overly impressed by the elliptical machinefor fat loss.
If you go into any gym, compare the bodies on the ellipticals tothe ones on other machines...most of the time, the people on theellipticals make no progress from month to month.
And having given the elliptical a "go" once or twice on my own, itjust didn't challenge me as a treadmill does.
But if you have bad knees, or if you are an exception to myexperience, feel free to keep rocking the elliptical!
Up next...The Stationary Bike
The bike can be easy on your knees as well, particularly if you areoverweight and can't support your bodyweight on the treadmill.
Personally, I like the stationary bikes a lot. The set up allowsyou to do a large amount of mechanical work during your intervaltraining - and that is what puts Turbulence on the muscle andallows you to increase your post-exercise metabolism.
In fact, when I first started designing the interval workouts backin 2001, I used stationary bikes exclusively.
I also think that the bike allows you to work very hard with lessrisk of injury. Running sprints outside or on a treadmill requiresa much more extensive warm-up due to the explosive nature ofsprinting.
If you don't know your body, running sprints or hills probablyisn't the best place to start. I've met too many people that havejumped right into hill training and been hurt within 1 week
So I recommend starting with the bike unless you are an experiencedrunner that knows your body well.
In addition, here are three more key points about the bike.
a) Stick to the upright version if possible. When using a recumbentbike for intervals, your hips tend to rock too much and your bodytries to get into awkward positions in order to push hard againstthe resistance. That's my experience. The upright bikes are set upbetter for intervals.
b) For intervals, increase the resistance against your pedalling,and not the speed of your pedalling. I don't like high RPMspinning. I think you'll get more results and do more work when youkeep the RPM between 80-100 and work against a harder resistance.Forget that high-RPM spinning stuff...I find it is rough on yourhips and knees.
c) When on the upright bike, sit as upright as possible for therecovery intervals or even stand for some of the work intervals.Just avoid the "rounded over" posture as that can be hard on yourlow back.
So the winner is...The Treadmill.
The treadmill can burn 16-20 calories per minute of exerciseduring your workout. That's a big burn, but of course only advancedfitness levels can achieve that - but hopefully you fit thatcategory now or you will someday with consistent training andnutrition.
Some tips: Don't go crazy with the incline (as that can lead totight calves), but if you are able to run at more than 10mph, use a1% incline to help offset the need for speed. The last thingyou want to do is end up in a crazy video on YouTube flying off theend of a treadmill into an elliptical machine.
So as with all types of sprinting, be careful.
Honorable mentions go to...The Rowing Machine andStairmaster...these can be used in place of other machines forvariety and are still effective.
Better yet, if you are able, use your body as the best fat burningmachine. I highly recommend bodyweight circuits for intervaltraining. These are fun, effective, and perhaps even better at sculpting your body.
I really like bodyweight interval circuits for advancedfat-burning, plateau-busting workouts. If you're stuck, you'llbenefit from bodyweight circuits.
For your own interval program, get a copy of Turbulence Training &the Nutrition Guide here: http://www.turbulencetraining.com/
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - Is Turbulence Training a fat burning machine? Is it ever!
"Hi Craig, I have just turned 45 years old and run my own PTBusiness meaning I dont have a lot of time to train your TTworkouts have provided me with time and made my workouts moreintense leaving me feeling recharged and looking forward to mycardio!! I feel like a fat burning machine even when I am doingnothing thanks for making my time in the gym more fun and achievingbetter results!! I am also doing this with my clients and they arealso reaping the benefits."
Denise Brown
"Dear Craig, for the last year or so, I've plateaued in the mid tohigh 170s, having come from the low 190's. I wasn't gettinganywhere with my old program, so I started the TT program just 5weeks ago. Since then, I have not only increased my strength,endurance and overall energy level, I've gone from 175 lbs to 166lbs. That's more than 9 lbs of fat since I've definitely gainedmuscle. I finally have a waist again, and I can actually begin tosee what abs look like! Thanks!"
John Sobraske
Monday, January 15, 2007
TT Membership Update
We're working as hard on the TTMembers.com site as you are on your fat loss program.
This weekend past we shot more video, and I've been adding clips to www.TTMembers.com
You can visit the site to sign up for the Tip of the Week that we'll start sending in February. The Tip of the Week will feature the best post from the TT Forum, as well as other fat loss tips to help you reach your goals.
Unfortunately, we still don't have the TTMembers.com site ready for current members to log-in, but as soon as we do, all current Members will be enrolled in the new site for the duration of their current membership.
If you want in at the pre-launch price, now is the time to do so. The pre-launch prices will be removed immediately once the new site is ready to open for business.
Just a reminder, here's the deal...
a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
CB
P.S. The TTMembers Fat Loss Expert Panel...
is shaping up quite nicely.
We have all of these trainers and nutrition experts on board...
This weekend past we shot more video, and I've been adding clips to www.TTMembers.com
You can visit the site to sign up for the Tip of the Week that we'll start sending in February. The Tip of the Week will feature the best post from the TT Forum, as well as other fat loss tips to help you reach your goals.
Unfortunately, we still don't have the TTMembers.com site ready for current members to log-in, but as soon as we do, all current Members will be enrolled in the new site for the duration of their current membership.
If you want in at the pre-launch price, now is the time to do so. The pre-launch prices will be removed immediately once the new site is ready to open for business.
Just a reminder, here's the deal...
a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
CB
P.S. The TTMembers Fat Loss Expert Panel...
is shaping up quite nicely.
We have all of these trainers and nutrition experts on board...
- Dr. John Berardi, Ph.D.
- Tom Venuto
- Brad Pilon
- Dr. Chris Mohr, Ph.D.
- and Jason Ferruggia.
Sunday, January 14, 2007
Photoshoot Day 2
We finished the last 2 advanced Turbulence Training for Fat Loss workouts and the Turbulence Training torso workouts.
Now Dan B., my affiliate and video manager, will spend the next couple of weeks editing this footage to be used on www.TTMembers.com and edited into a DVD for 2 projects I'm working on.
Its always good for me to revisit those workouts...man I put together some tough supersets...
CB
Now Dan B., my affiliate and video manager, will spend the next couple of weeks editing this footage to be used on www.TTMembers.com and edited into a DVD for 2 projects I'm working on.
Its always good for me to revisit those workouts...man I put together some tough supersets...
CB
7-Day Guide: Print this out
Every Sunday of this year I've been giving you a day-by-day plan to the week ahead, to help take the confusion out and put the success back in your fat loss plan.
So print this out, put it on your fridge, and let it guide you to your fat loss goals, while keeping your workouts fun and motivating.
If you're a M-F, 9-5'er, you know that Sunday should be your day to hit the grocery store and get fresh meat and produce to prepare your meals for the next week.
You can see my shopping list here.
I'm a big fan of picking up some fresh salmon fillets and asparagus for Sunday dinner. Chicken breasts can be cooked for freezing and then used over the week as easy lunchtime protein sources. Fruits and vegetables are washed and prepared for cooking or snacking, and almonds and walnuts are packed into travel bags for when I'm on the go.
Prepare and succeed. It's that easy.
Now here we go with our day-by-day guide...
Monday
After your TT weights program, try a different exercise machine (or bodyweight exercises) for your interval training workout.
Are you trying to hit a transformation this year? If so, check out this project I am working on at Men's Health, where I'm helping 5 guys transform their bodies.
Visit the transformation forums here
Tuesday
30 minutes of activity. Take some additional time to review your nutrition, reviewing your food intake on www.fitday.com.
Check the number of calories you are consuming. Are you eating too much? Too little? Not enough protein?
Wednesday
In addition to your TT workout, take some time and review your short-term and long-term training goals.
Have you met your short-term goals? Are you getting closer to your long-term goals? If you aren't, determine the obstacles in the way of your success and make a plan to work around them.
Thursday
30 minutes of activity. If you are using a cardio machine, or even running, make sure that you are using proper technique and posture. Have a fitness professional monitor your technique and your breathing. This will ensure that you get the greatest benefits from your efforts.
Friday
Your last TT workout of the week...this should take you through 4 weeks of your TT program. Time to switch it up next week (I.e. The January workout).
Also, make a goal to reduce the amount of diet soda you drink and replace it with Green Tea.
Even though diet soda is calorie-free, it contains a lot of chemicals and doesn't contain the helpful nutrients found in Green Tea.
Saturday
30 minutes of activity. Make it fun! And check in with a member of your social support group - perhaps go out for a healthy lunch and a long walk while discussing your progress and sources of motivation.
Sunday
Another 30 minutes of activity. Plan, shop, and prepare. Reduce the amount of diet soda and other junk on your list, and replace it with Green Tea and green vegetables.
Another week and another pound or two of fat should be hitting the road,
CB
P.S. Are you still procrastinating and using an amateur program?
Get the January Monthly Fat Loss TT workout. It's twenty bucks. That's it. You won't find a trainer in your town that can offer you a program this good for only 20 bucks.
Click HERE for the January workout
Saturday, January 13, 2007
6 hour workout - DVD Filming
Well, we started filming at 1 and finished at 7pm. We filmed almost all of the Turbulence Training for Fat Loss manual...and I'm pretty beat. Heck, I was beat at 4pm (I was demonstrating all of the exercises for the DVD).
There's nothing worse than being almost all the way done a clip and then having the narrator make a mistake....aaaah!
I don't need to see another side plank or stability ball leg curl for a while.
Oh well, we made big progress on the DVDs. We should have something ready for April.
CB
There's nothing worse than being almost all the way done a clip and then having the narrator make a mistake....aaaah!
I don't need to see another side plank or stability ball leg curl for a while.
Oh well, we made big progress on the DVDs. We should have something ready for April.
CB
Friday, January 12, 2007
Friday Squat Workout
This workout didn't go very well...I'm going to scrap this program and start something new on monday...
1) Squat clean (3x3)
2a) front squat (5x3)
2b) speed bench (8x3)
3a) good morning (3x12)
3b) pullup (6x6)
Tomorrow we are shooting some dvd material (putting the tt for fat loss workouts onto dvd).
That should kick my butt - doing all the workouts from the entire manual in 2 days,
Cb
1) Squat clean (3x3)
2a) front squat (5x3)
2b) speed bench (8x3)
3a) good morning (3x12)
3b) pullup (6x6)
Tomorrow we are shooting some dvd material (putting the tt for fat loss workouts onto dvd).
That should kick my butt - doing all the workouts from the entire manual in 2 days,
Cb
First AOL, now Yahoo...
As you might know, i send a daily fat loss tip from www.workoutmanuals.com to my email subscribers.
back in november, AOL blocked all the emails from the company that sends my email (other fitness experts that use the same service told me they had all their AOL emails blocked as well).
It didn't matter if the reader had put me on their "safe list" or "white list". If you use AOL, you aren't getting my workoutmanuals.com emails.
And now Yahoo is blocking a lot. I have no idea why.
Regardless, I just wanted to put up this completely useless post to tell anyone that has an AOL or Yahoo account to read the blog instead of expecting the newsletter.
But I guess its pretty useless to tell someone, on your blog, to go and check out your blog that they don't know about.
Oh well...but just in case you were one of the few wondering why you dont' get the emails anymore, now you know...
CB
back in november, AOL blocked all the emails from the company that sends my email (other fitness experts that use the same service told me they had all their AOL emails blocked as well).
It didn't matter if the reader had put me on their "safe list" or "white list". If you use AOL, you aren't getting my workoutmanuals.com emails.
And now Yahoo is blocking a lot. I have no idea why.
Regardless, I just wanted to put up this completely useless post to tell anyone that has an AOL or Yahoo account to read the blog instead of expecting the newsletter.
But I guess its pretty useless to tell someone, on your blog, to go and check out your blog that they don't know about.
Oh well...but just in case you were one of the few wondering why you dont' get the emails anymore, now you know...
CB
How Bad Do You Want It?
Here's a great success story you can read from my friend Tom Venuto...
It's the story of one of his readers who lost 137 pounds.
Download the free report here:
http://www.burnthefatinnercircle.com/public/248.cfm
Craig
It's the story of one of his readers who lost 137 pounds.
Download the free report here:
http://www.burnthefatinnercircle.com/public/248.cfm
Craig
Cardio Weight Loss Q'n'A
Today I'm going to answer two common fat loss cardio questions I get all the time. Myth-bustin' and settin' the record straight today...
Q: I read that it is best to do cardio first thing in the morning on an empty stomach, so that you burn more fat. Is this true?
Answer:
Thanks for the email. It is always worth going over again.
Here's the deal.
9 times out of 10, exercising first thing in the morning wont' help you lose fat faster. On the other hand, it probably won't make you lose muscle (which has always been one of the knocks against early morning cardio).
You might burn a little bit more fat proportionally, but in the big picture, that probably doesn't mean much.
But there's only one way for you to find out. Give it a try for 3-4 weeks. That will be enough time for you to make a solid judgment about this training method and how it works for YOU.
I've found that simply following a program of strength training followed by interval training has worked as well or better (and always faster) than the slow cardio approach.
I want you to think like a bodybuilder. Every bodybuilder knows that they don't gain muscle during a workout. Heck no, during the workout they breakdown the muscle so that it can recover and grow during the post-exercise period.
And that's how fat loss works with strength and interval training. Here's what happens. During the intense, but short workout, you deplete your muscle energy stores and you cause some muscle damage. That makes your body burn a good amount of calories during the workout, but it burns even more calories after your workout during the post-exercise period.
And that increases in calorie and fat burning can last for over 24 hours.
Normal cardio doesn't do that. It only burns calories during the session.
So that's why we don't bother with normal cardio, let alone cardio on an empty stomach.
Q: I do strength training and cardio. However, I do have a question. If I am over 20% body fat, is it ok to do longer duration cardio until I get down closer to the 10-12% range?
Also, my knees are bad and squatting and lunging kill. Is there anything else I can do for my low body that would not involve knee flexion?
Answer:
I am not totally against the longer duration cardio if a client's body fat is still high (i.e. above 20% for a male). However, an overweight individual is also at greater risk of overuse injury from a high volume cardio program - even if it's just walking. So be careful.
I also still strongly believe that regular cardio rates 3rd on the effectiveness of methods for getting down to 10% body fat.
1 - Nutrition (this will have the greatest impact on an overweight person's immediate fat loss)
2 - Intervals/resistance training
3 - Traditional cardio
As each person's results are individual, I can't accurately predict how much this extra cardio is going to help you with the fat loss. But there is only one way to find out. Give it a try.
So let's just give it a 4 week trial though. Let me know how you plan to fit it into your sessions. I prefer adding it on to the end of an interval session (therefore, this interval session is done on a non-weights day). Let me know your plan.
And for your knees, well, the exercises to stick to are Romanian Deadlifts, lying hip bridges, stability ball leg curls, and limited-range (pain free) split squats, and limited-range (pain free) squats.
Only go through a range of motion that does not cause pain (and this goes for any exercise). If it hurts the knees, stop. That goes for cardio as well.
Your knees should get better with weight loss. Also, you should see a nutritionist to discuss your eating patterns and fish oil supplementation.
Everyone has a hope for better health,
CB
P.S. January is slipping away...
Is the fat slipping away as well? If you're still on your own program and not making any progress, than quit making things so hard on yourself.
Give Turbulence Training a try with the introductory priced program, the January Fat Loss 4-week Workout.
get it ==> January Fat Loss Workout
"Downloaded January program yesterday and started it today, Bit late I know but better late than never. All I can say about this program is WOW! I was done and dusted in 43 minutes and I felt like I had just run a half marathon. I now know why you call this Turbulence Training. Like the 8 8 12 reps. On the dumbell swing heart rate hit 141 and on squat thrust and pressup 138. Also pleased to report that strength is improving as well body shape changing. Thanks Craig."
Bob Dickson
Q: I read that it is best to do cardio first thing in the morning on an empty stomach, so that you burn more fat. Is this true?
Answer:
Thanks for the email. It is always worth going over again.
Here's the deal.
9 times out of 10, exercising first thing in the morning wont' help you lose fat faster. On the other hand, it probably won't make you lose muscle (which has always been one of the knocks against early morning cardio).
You might burn a little bit more fat proportionally, but in the big picture, that probably doesn't mean much.
But there's only one way for you to find out. Give it a try for 3-4 weeks. That will be enough time for you to make a solid judgment about this training method and how it works for YOU.
I've found that simply following a program of strength training followed by interval training has worked as well or better (and always faster) than the slow cardio approach.
I want you to think like a bodybuilder. Every bodybuilder knows that they don't gain muscle during a workout. Heck no, during the workout they breakdown the muscle so that it can recover and grow during the post-exercise period.
And that's how fat loss works with strength and interval training. Here's what happens. During the intense, but short workout, you deplete your muscle energy stores and you cause some muscle damage. That makes your body burn a good amount of calories during the workout, but it burns even more calories after your workout during the post-exercise period.
And that increases in calorie and fat burning can last for over 24 hours.
Normal cardio doesn't do that. It only burns calories during the session.
So that's why we don't bother with normal cardio, let alone cardio on an empty stomach.
Q: I do strength training and cardio. However, I do have a question. If I am over 20% body fat, is it ok to do longer duration cardio until I get down closer to the 10-12% range?
Also, my knees are bad and squatting and lunging kill. Is there anything else I can do for my low body that would not involve knee flexion?
Answer:
I am not totally against the longer duration cardio if a client's body fat is still high (i.e. above 20% for a male). However, an overweight individual is also at greater risk of overuse injury from a high volume cardio program - even if it's just walking. So be careful.
I also still strongly believe that regular cardio rates 3rd on the effectiveness of methods for getting down to 10% body fat.
1 - Nutrition (this will have the greatest impact on an overweight person's immediate fat loss)
2 - Intervals/resistance training
3 - Traditional cardio
As each person's results are individual, I can't accurately predict how much this extra cardio is going to help you with the fat loss. But there is only one way to find out. Give it a try.
So let's just give it a 4 week trial though. Let me know how you plan to fit it into your sessions. I prefer adding it on to the end of an interval session (therefore, this interval session is done on a non-weights day). Let me know your plan.
And for your knees, well, the exercises to stick to are Romanian Deadlifts, lying hip bridges, stability ball leg curls, and limited-range (pain free) split squats, and limited-range (pain free) squats.
Only go through a range of motion that does not cause pain (and this goes for any exercise). If it hurts the knees, stop. That goes for cardio as well.
Your knees should get better with weight loss. Also, you should see a nutritionist to discuss your eating patterns and fish oil supplementation.
Everyone has a hope for better health,
CB
P.S. January is slipping away...
Is the fat slipping away as well? If you're still on your own program and not making any progress, than quit making things so hard on yourself.
Give Turbulence Training a try with the introductory priced program, the January Fat Loss 4-week Workout.
get it ==> January Fat Loss Workout
"Downloaded January program yesterday and started it today, Bit late I know but better late than never. All I can say about this program is WOW! I was done and dusted in 43 minutes and I felt like I had just run a half marathon. I now know why you call this Turbulence Training. Like the 8 8 12 reps. On the dumbell swing heart rate hit 141 and on squat thrust and pressup 138. Also pleased to report that strength is improving as well body shape changing. Thanks Craig."
Bob Dickson
Thursday, January 11, 2007
Heart Rate Means Nothing for Weight Loss
One of the biggest myths in fitness is that you have to maintain a certain heart rate in order to lose fat. But that's just not true. Unfortunately, this myth has led to a whole lot of low-intensity training and therefore, a whole lot of failed programs.
The quicker you lose the "high heart rate equals the best workout" mentality, the quicker you will start to change your body.
In the Turbulence Training for Fat Loss workouts, you are going to burn more fat and more calories when you are OUT of the gym because of the high-intensity training methods that you will use. Not because your heart rate increases during the workout (even though your HR will be up there from the supersets and intervals).
In the last 10 years, research has shown us two very important things about exercising for fat loss. First, lifting heavier weights leads to burning more calories after the workout when compared to lifting light weights. So that's why 8 repetitions per set is better than 12 reps per set. And that's one of the foundations of Turbulence Training.
And the second thing we have learned is that interval training is superior to slow, steady cardio for fat loss and post-exercise calorie burning. So it is more effective and more efficient to use short high-intensity interval training workouts instead of slow, long cardio sessions.
The only time you might need to know your heart rate is during the recovery period of the interval training. It's important to take enough time between intervals so that your heart rate drops significantly. That way you get more work done when it counts. You don't want to start your next high-intensity interval too soon, nor do you want to exercise too hard during your recovery interval.
All of these details are provided in the interval guidelines in the TT for Fat Loss manual. And I'll show you how to properly structure your intervals so that you have enough recovery between each. That way, you don't have to worry about monitoring your heart rate or anything fancy. Just follow my instructions.
So the bottom line:
Don't worry about your heart rate during exercise (unless you just like to keep track for interest sake). Instead, make sure that you are working at a high-intensity during each lifting and interval session.
The TT workout guidelines will give you all the details you need on the specific rest periods to use between supersets and intervals. I'll be featuring more articles on the science and application of Turbulence Training in Turbulence Training Member's site.
There is a better way to train,
CB
P.S. You know what's more important than training for fat loss?
Nutrition.
I want you to understand that as we trek through the holidays and also as you start the New Year, that you have to eat right to lose fat.
For more info, I recommend one of the top nutrition sources on the Internet ==> Dr. John Berardi
The quicker you lose the "high heart rate equals the best workout" mentality, the quicker you will start to change your body.
In the Turbulence Training for Fat Loss workouts, you are going to burn more fat and more calories when you are OUT of the gym because of the high-intensity training methods that you will use. Not because your heart rate increases during the workout (even though your HR will be up there from the supersets and intervals).
In the last 10 years, research has shown us two very important things about exercising for fat loss. First, lifting heavier weights leads to burning more calories after the workout when compared to lifting light weights. So that's why 8 repetitions per set is better than 12 reps per set. And that's one of the foundations of Turbulence Training.
And the second thing we have learned is that interval training is superior to slow, steady cardio for fat loss and post-exercise calorie burning. So it is more effective and more efficient to use short high-intensity interval training workouts instead of slow, long cardio sessions.
The only time you might need to know your heart rate is during the recovery period of the interval training. It's important to take enough time between intervals so that your heart rate drops significantly. That way you get more work done when it counts. You don't want to start your next high-intensity interval too soon, nor do you want to exercise too hard during your recovery interval.
All of these details are provided in the interval guidelines in the TT for Fat Loss manual. And I'll show you how to properly structure your intervals so that you have enough recovery between each. That way, you don't have to worry about monitoring your heart rate or anything fancy. Just follow my instructions.
So the bottom line:
Don't worry about your heart rate during exercise (unless you just like to keep track for interest sake). Instead, make sure that you are working at a high-intensity during each lifting and interval session.
The TT workout guidelines will give you all the details you need on the specific rest periods to use between supersets and intervals. I'll be featuring more articles on the science and application of Turbulence Training in Turbulence Training Member's site.
There is a better way to train,
CB
P.S. You know what's more important than training for fat loss?
Nutrition.
I want you to understand that as we trek through the holidays and also as you start the New Year, that you have to eat right to lose fat.
For more info, I recommend one of the top nutrition sources on the Internet ==> Dr. John Berardi
Wednesday, January 10, 2007
Transformations
Couple of transformation blogs to share with you...
1st - A friend of mine, a trainer in the UK, Paul Mort, has a blog on the transformation of a trainer...I know how many of you like to hear how the trainers train, so check it out.
www.personaltrainernortheast.blogspot.com
2nd- here's a link to all the blogs of the transformation guys that I am working with over at Men's health:
Chuck, wants to lose 40 pounds fast: http://rodale.typepad.com/transform_07_chuck/
Jeff, an athlete who got out of shape, but wants to lose fat:
http://rodale.typepad.com/transform_07_jeff/
Kye, a cop that needs to get bigger:
http://rodale.typepad.com/mh_transform_07_kye/
Chris, an overworked lawyer by day, soccer player by night:
http://rodale.typepad.com/transform_07_christopher/
And John, a 41-year old that wants to runner a faster 10-k:
http://rodale.typepad.com/transform_07_john/
CB
1st - A friend of mine, a trainer in the UK, Paul Mort, has a blog on the transformation of a trainer...I know how many of you like to hear how the trainers train, so check it out.
www.personaltrainernortheast.blogspot.com
2nd- here's a link to all the blogs of the transformation guys that I am working with over at Men's health:
Chuck, wants to lose 40 pounds fast: http://rodale.typepad.com/transform_07_chuck/
Jeff, an athlete who got out of shape, but wants to lose fat:
http://rodale.typepad.com/transform_07_jeff/
Kye, a cop that needs to get bigger:
http://rodale.typepad.com/mh_transform_07_kye/
Chris, an overworked lawyer by day, soccer player by night:
http://rodale.typepad.com/transform_07_christopher/
And John, a 41-year old that wants to runner a faster 10-k:
http://rodale.typepad.com/transform_07_john/
CB
Wednesday workout
Keeping the focus building the upper back in strength and thickness with this session
1) Clean (3x1) - 205
2a) trap bar dl (3x6) - 350
2b) incline bench (3x8) 185
Plus one set of closegrip incline at 135 for 12 reps
3a) bb snatch row (3x10) - 150
3b) plank on ball (3x60)
3c) hatfield back ext (3x15)
Trap bar is my favorite but it beat me today,
CB
Better Butt Bodyweight Series on YouTube
Here's a new video of me demonstrating some bodyweight exercises for building a better butt.
Hard as a rock baby!
Ballantyne's Build a better butt with bodyweight exercises
CB
Hard as a rock baby!
Ballantyne's Build a better butt with bodyweight exercises
CB
Get Back to Your College Weight
I've got a big project on the go over at the Men's Health website. I'm helping 5 guys undergo transformations to kick off the new year...
A couple of guys need to lose fat, a couple need to gain muscle and lose fat at the same time, one is an athlete, and one young buck wants to gain big time mass.
Check out their workouts here
Now, one of the major steps we went through to get these guys the best program possible was a thorough feedback and evaluation process. After they filled out my comprehensive feedback form, we went back and forth by email several times...
So that now they have the best plan in place.
And yes, the plan is going to take effort. But not one of them showed any hesitancy to commit.
And that's what it's all about. These guys were picked from thousands of applications to participate. They went through steps that might have caused others to quit.
Now they are on the final part of their journey to success. What about you? Where are you relative to your goals? Closer than you were on January 1st, or still stuck in the same place?
I remember one potential online client went through the same evaluation process...but then the questions started coming up...
He asked, "would the nutrition changes be a pain?" Would this lifestyle change take a lot of effort?
And so right then and there I decided I couldn't take this man as a client, because he was not committed to succeed. He was wasting my time and his own.
The sad truth is, 3 months from now, 6 months from now, 12 months from now and beyond, he will have made no progress. He won't make any progress until he is ready to make a full commitment to improving his lifestyle. Until then, even the best trainer in the world can't help him.
That was a year ago...I wonder where is he now? And where will you be in a year, 6 months, or even 4 weeks from now?
I guess that all depends on your commitment...speaking of commitment:
"Craig...Thanks for your support. I have followed a lot of your advice. When I weighed in last week I was ecstatic that I had not gained any weight over the holidays! I am now down to what I weighed in college."
Paul Kusinitz, Massachusetts, age 63
Back to his college weight! At age 63!
Heck, I know guys that have only been out of school for 2 years that would love to be back at their college weight, and here's Paul kicking butt at age 63.
Paul made the commitment, studied the information, and consistently applied these proven principles to his nutrition and training.
And with that, it was only a matter of time (a short amount of time), until he succeeded. It's that simple.
He didn't whine about having to put in a little extra effort in his workouts, or create excuses about the small sacrifice in extra time needed to prepare the right foods for fat loss. He just did what they needed to do.
Listen, here's the bottom line.
We're two weeks into 2007, and none of us are getting any younger...but we can all get leaner and healthier. All it takes is committment and the ability to follow a simple plan. I know you can do it, so start right now and get back on track.
As Andy Dufresne said in the classic movie, The Shawshank Redemption, "Get busy living, or get busy dying".
Here's to living well,
CB
P.S. You want a roadmap to success?
Well, here it is.
Turbulence Training for Fat Loss.
It doesn't get any faster than that. It's a one way ticket on the bullet train to accomplishment.
Here are two current transformation success stories...
"I am a 48 year old female, with four children, who has alwayswanted to have a well-sculpted body and have worked very hard toward this goal especially the last year or so. While I was able to get my body fat down to between 18 and 19%, I still could not get the definition I was looking for until two things happened: Turbulence Training and eating according to TT's suggestions. I just thought that since I was 48 years old there was no way I was going to achieve a sculpted body without hiring a trainer and working out like a bodybuilder. But I gave TT a try, and after only one month, the results have been so noticeable that my husband now wants to get in on it! I plan on doing this for many years to come. Thanks so much."
Susan Siceloff
"Your workouts rock. I'm hooked and have been able to convert a lot of my friends also. I look a ton better than when I would just lift heavy every other day and jog on off days. At our health fair at work they were testing body fat and I was under 10% for the first time since high school, even though I was on the crew team in college, and I've run two marathons. TT training has given me a better physique than the training for either."
Joe Dillon
Get your very own copy of Turbulence Training & the Nutrition Guide here: http://www.turbulencetraining.com/
A couple of guys need to lose fat, a couple need to gain muscle and lose fat at the same time, one is an athlete, and one young buck wants to gain big time mass.
Check out their workouts here
Now, one of the major steps we went through to get these guys the best program possible was a thorough feedback and evaluation process. After they filled out my comprehensive feedback form, we went back and forth by email several times...
So that now they have the best plan in place.
And yes, the plan is going to take effort. But not one of them showed any hesitancy to commit.
And that's what it's all about. These guys were picked from thousands of applications to participate. They went through steps that might have caused others to quit.
Now they are on the final part of their journey to success. What about you? Where are you relative to your goals? Closer than you were on January 1st, or still stuck in the same place?
I remember one potential online client went through the same evaluation process...but then the questions started coming up...
He asked, "would the nutrition changes be a pain?" Would this lifestyle change take a lot of effort?
And so right then and there I decided I couldn't take this man as a client, because he was not committed to succeed. He was wasting my time and his own.
The sad truth is, 3 months from now, 6 months from now, 12 months from now and beyond, he will have made no progress. He won't make any progress until he is ready to make a full commitment to improving his lifestyle. Until then, even the best trainer in the world can't help him.
That was a year ago...I wonder where is he now? And where will you be in a year, 6 months, or even 4 weeks from now?
I guess that all depends on your commitment...speaking of commitment:
"Craig...Thanks for your support. I have followed a lot of your advice. When I weighed in last week I was ecstatic that I had not gained any weight over the holidays! I am now down to what I weighed in college."
Paul Kusinitz, Massachusetts, age 63
Back to his college weight! At age 63!
Heck, I know guys that have only been out of school for 2 years that would love to be back at their college weight, and here's Paul kicking butt at age 63.
Paul made the commitment, studied the information, and consistently applied these proven principles to his nutrition and training.
And with that, it was only a matter of time (a short amount of time), until he succeeded. It's that simple.
He didn't whine about having to put in a little extra effort in his workouts, or create excuses about the small sacrifice in extra time needed to prepare the right foods for fat loss. He just did what they needed to do.
Listen, here's the bottom line.
We're two weeks into 2007, and none of us are getting any younger...but we can all get leaner and healthier. All it takes is committment and the ability to follow a simple plan. I know you can do it, so start right now and get back on track.
As Andy Dufresne said in the classic movie, The Shawshank Redemption, "Get busy living, or get busy dying".
Here's to living well,
CB
P.S. You want a roadmap to success?
Well, here it is.
Turbulence Training for Fat Loss.
It doesn't get any faster than that. It's a one way ticket on the bullet train to accomplishment.
Here are two current transformation success stories...
"I am a 48 year old female, with four children, who has alwayswanted to have a well-sculpted body and have worked very hard toward this goal especially the last year or so. While I was able to get my body fat down to between 18 and 19%, I still could not get the definition I was looking for until two things happened: Turbulence Training and eating according to TT's suggestions. I just thought that since I was 48 years old there was no way I was going to achieve a sculpted body without hiring a trainer and working out like a bodybuilder. But I gave TT a try, and after only one month, the results have been so noticeable that my husband now wants to get in on it! I plan on doing this for many years to come. Thanks so much."
Susan Siceloff
"Your workouts rock. I'm hooked and have been able to convert a lot of my friends also. I look a ton better than when I would just lift heavy every other day and jog on off days. At our health fair at work they were testing body fat and I was under 10% for the first time since high school, even though I was on the crew team in college, and I've run two marathons. TT training has given me a better physique than the training for either."
Joe Dillon
Get your very own copy of Turbulence Training & the Nutrition Guide here: http://www.turbulencetraining.com/
Tuesday, January 09, 2007
Tuesday Workout
Today we shot some pictures for the february fat loss workout and a new video for youtube.
Look for tomorrows lesson on building a better butt with bodyweight exercises...i'll post the youtube link on this site.
CB
Look for tomorrows lesson on building a better butt with bodyweight exercises...i'll post the youtube link on this site.
CB
Intervals and the Elliptical
Excellent q'n'a post over on Keith Scott's blog today about intervals...he also gives a good explanation about why elliptical machines are not the best machine to use...
Read Keith's post here...
CB
Read Keith's post here...
CB
Fat Loss Teleseminars for You
Hey,
Just a quick note to let you know that expert trainer Scott Colby is doing 12 interviews with 12 different fat loss experts and you can listen to each one of them live.
Get signed up for the teleseminar announcements here
If you don't have time to listen to them live, you can get the mp3 recordings at a later date from Scott.
Here are some of the experts...
Tom Venuto
Alwyn Cosgrove
Dr. John Berardi, Ph.D.
Kelli Calabrese
and
little ol' me, CB.
Should be some different perspectives on fat loss, and maybe one will really hit home with you and help you reach your ultimate fat loss goals. I know I'll be checking in for the people I listed above, plus one other speaker I didn't list...go check out the only non-trainer guest speaker on Scott's list...
Find out who it is HERE
Scott is doing 1 interview per week, I think, and my interview is in February or March.
Look for it!
Enjoy,
CB
Just a quick note to let you know that expert trainer Scott Colby is doing 12 interviews with 12 different fat loss experts and you can listen to each one of them live.
Get signed up for the teleseminar announcements here
If you don't have time to listen to them live, you can get the mp3 recordings at a later date from Scott.
Here are some of the experts...
Tom Venuto
Alwyn Cosgrove
Dr. John Berardi, Ph.D.
Kelli Calabrese
and
little ol' me, CB.
Should be some different perspectives on fat loss, and maybe one will really hit home with you and help you reach your ultimate fat loss goals. I know I'll be checking in for the people I listed above, plus one other speaker I didn't list...go check out the only non-trainer guest speaker on Scott's list...
Find out who it is HERE
Scott is doing 1 interview per week, I think, and my interview is in February or March.
Look for it!
Enjoy,
CB
Detox Diets for Weight Loss
Are you on a Detox diet? They are quite the popular little plan these days...
So would a detox diet significantly improve my health? Nah, not really, although it can help someone that is eating Doritos everyday, but only of course, if they take up some long-term healthy habits as a result.
A detox diet won't suddenly reverse the bad health status of someone that has lived the Western Lifestyle for 40 years. It is what it is...2 days of not eating crap (although it's often 2 days - or more - of not eating anything, which has its own detractions...).
So detox diets might seem like a good idea, and might even give you piece of mind and help kick-start your new year's resolutions, but just realize that they are not a quick fix to your health problems. The long-term fix is dumping the Western Lifestyle, as I have said many times before.
Besides, if you think you can actually remove all the toxins in your body, think again. It can never happen. Every breath you take, every move you make, you are creating waste products in your body.
In fact, just this week, four Canadian politicians were tested for toxins and the results were alarming...and it wasn't just because they were politicians!
The tests revealed surprisingly high concentrations of toxins in their blood, all due to air pollution. So no matter how "great" your detox diet, you'll never be able to combat toxins that enter your blood through your lungs.
And many toxins are fat-soluble - meaning they are stored in our fat cells for months, and slowly released over time - not just 2 days.
You'll never truly detoxify...but enough of the science class, let's get to the bottom line on detox diets...
So is living on a juice diet for 2 or 3 days going to kill you?
No. Heck, that's probably healthier for you than a weekend in Vegas.
But is it going to add years to your life?
No, of course not.
So unless a detox diet is really off the wall unhealthy, they are generally neither helpful nor harmful.
All that matters is what you do on a consistent basis for the other 360 days of the year...year in, year out.
If you pick up motivation for healthy habits from your "detox", then maybe it can help you.
But if you go right off the detox and back to the Nachos and Bud, then what was the point at all?
You know what I'm all about - lifestyle change. It's nothing radical, its nothing fancy or magical.
If you want to succeed you simply have to make changes for good.
You aren't going to make all the changes overnight or be able to stick to each one the first time you try it (Hey, I'm still trying to get better and healthier everyday, and I've been at it for all of my adult life).
Hard truth: It might take you years before you perfect your healthy eating habits and kick your cravings.
But as you do, you'll have the rest of your life ahead of you for high-energy living thanks to healthy eating.
Eat well, live well,
CB
P.S. Want to know how to change your eating lifestyle?
My 2 top resources:
1) Dr. Chris Mohr's Fat Loss Nutrition Guidelines that comes with the Turbulence Training package.
2) Dr. John Berardi's Precision Nutrition System
So would a detox diet significantly improve my health? Nah, not really, although it can help someone that is eating Doritos everyday, but only of course, if they take up some long-term healthy habits as a result.
A detox diet won't suddenly reverse the bad health status of someone that has lived the Western Lifestyle for 40 years. It is what it is...2 days of not eating crap (although it's often 2 days - or more - of not eating anything, which has its own detractions...).
So detox diets might seem like a good idea, and might even give you piece of mind and help kick-start your new year's resolutions, but just realize that they are not a quick fix to your health problems. The long-term fix is dumping the Western Lifestyle, as I have said many times before.
Besides, if you think you can actually remove all the toxins in your body, think again. It can never happen. Every breath you take, every move you make, you are creating waste products in your body.
In fact, just this week, four Canadian politicians were tested for toxins and the results were alarming...and it wasn't just because they were politicians!
The tests revealed surprisingly high concentrations of toxins in their blood, all due to air pollution. So no matter how "great" your detox diet, you'll never be able to combat toxins that enter your blood through your lungs.
And many toxins are fat-soluble - meaning they are stored in our fat cells for months, and slowly released over time - not just 2 days.
You'll never truly detoxify...but enough of the science class, let's get to the bottom line on detox diets...
So is living on a juice diet for 2 or 3 days going to kill you?
No. Heck, that's probably healthier for you than a weekend in Vegas.
But is it going to add years to your life?
No, of course not.
So unless a detox diet is really off the wall unhealthy, they are generally neither helpful nor harmful.
All that matters is what you do on a consistent basis for the other 360 days of the year...year in, year out.
If you pick up motivation for healthy habits from your "detox", then maybe it can help you.
But if you go right off the detox and back to the Nachos and Bud, then what was the point at all?
You know what I'm all about - lifestyle change. It's nothing radical, its nothing fancy or magical.
If you want to succeed you simply have to make changes for good.
You aren't going to make all the changes overnight or be able to stick to each one the first time you try it (Hey, I'm still trying to get better and healthier everyday, and I've been at it for all of my adult life).
Hard truth: It might take you years before you perfect your healthy eating habits and kick your cravings.
But as you do, you'll have the rest of your life ahead of you for high-energy living thanks to healthy eating.
Eat well, live well,
CB
P.S. Want to know how to change your eating lifestyle?
My 2 top resources:
1) Dr. Chris Mohr's Fat Loss Nutrition Guidelines that comes with the Turbulence Training package.
2) Dr. John Berardi's Precision Nutrition System
Monday, January 08, 2007
Starvation Mode - Nutrition Myth?
Here's a provocative post by Brad Pilon on the so-called "Starvation Mode" phenomenon...does your metabolism really shut down if you miss a meal or eat low calories for a while?
See what the research says here...
See what the research says here...
This is what I work for...
Feedback like this...
"I just wanted you to know that I find your workouts effective. The TT programs are challenging and interesting. This is critical to keep most people motivated and producing noticeable results for longer periods of time. I can't say that for too many other programs.
For example, I started working out again (after being lazy since getting out of the military several years ago) with another popular workout book. The workout is effective and you do get results.
However, your body adjusts and adapts to the workout routine quickly. (And I do mean workout routine. There is only one routine in the book.) At this point the problem becomes apparent... what do you do after the 6 weeks are up and your body has adjusted to this single workout routine? I stopped getting the results I desired and looked to another source.
That's when I came across your website.
After a few months of reluctant hesitation, I purchased the 6-month bodyweight training / fat loss deluxe package. I say hesitation because spending money over the internet is always a risk when you do not know an individual (compared to a well known company) personally.
All I can say is, I'm glad I finally made the purchase. I am completely satisfied with your product and your excellent customer service.
Customer service seems to be a dying art these days and is the reason I am a repeat customer of yours. I bought the TT for Mass program after completing the 6-month bodyweight workout.
With all of that being said, the most important thing to me is that our training philosophy is very similar. Even though the results do make you look better, my main goal is overall health and fitness.
Your programs are designed to improve a human's health and fitness levels, not just improve how a man looks in the mirror from the waist up. The fact that you develop specific programs for women is impressive as well.
Keep up the hard work and try to remember how you are positively effecting many of us out here even though we have not met face to face. Thanks for everything."
Matthew Murray
"I just wanted you to know that I find your workouts effective. The TT programs are challenging and interesting. This is critical to keep most people motivated and producing noticeable results for longer periods of time. I can't say that for too many other programs.
For example, I started working out again (after being lazy since getting out of the military several years ago) with another popular workout book. The workout is effective and you do get results.
However, your body adjusts and adapts to the workout routine quickly. (And I do mean workout routine. There is only one routine in the book.) At this point the problem becomes apparent... what do you do after the 6 weeks are up and your body has adjusted to this single workout routine? I stopped getting the results I desired and looked to another source.
That's when I came across your website.
After a few months of reluctant hesitation, I purchased the 6-month bodyweight training / fat loss deluxe package. I say hesitation because spending money over the internet is always a risk when you do not know an individual (compared to a well known company) personally.
All I can say is, I'm glad I finally made the purchase. I am completely satisfied with your product and your excellent customer service.
Customer service seems to be a dying art these days and is the reason I am a repeat customer of yours. I bought the TT for Mass program after completing the 6-month bodyweight workout.
With all of that being said, the most important thing to me is that our training philosophy is very similar. Even though the results do make you look better, my main goal is overall health and fitness.
Your programs are designed to improve a human's health and fitness levels, not just improve how a man looks in the mirror from the waist up. The fact that you develop specific programs for women is impressive as well.
Keep up the hard work and try to remember how you are positively effecting many of us out here even though we have not met face to face. Thanks for everything."
Matthew Murray
Monday Bench Workout
Here's todays bench press workout...
1) Snatch (5x2)
2a) floor press (5x3) - 245
2b) pistol (3x6,5,4)
3a) powerblock press (3xMax) - 11, 8, 7
3b) bb row (3x12) - 175
Stretching for
Good one,
CB
Fat Loss Lies Ruin Your Success
Are fat loss lies ruining your chances of success?
I sincerely hope that your 2007 workout and nutrition plan isalready wildly successful and that you are well on your way toachieving your fat loss and fitness goals. But if you aren't, letme know why and what I can do to help.
Many people's programs suffer from misconceptions about fatloss - i.e. that cardio must be done everyday - and also falseperceptions about how well they are eating.
I've reviewed hundreds of client evaluations forms in my career,and just recently I reviewed 5 more for a transformation program weare working on over at Men's Health magazine.
And time and time again I see the same problem.
I have one question on my feedback form that asks the client:
"Do you eat lots of fruits and vegetables?"
Almost everytime the client's answer is "Yes".
On the next page, I have the client list their food intake.
And guess what rarely shows up?
If you guessed fruits and vegetables, you'd get a prize if I weregiving them away.
There are too many inconsistencies in our thoughts and actions whenit comes to weight loss.
And the misguided notions that well-meaning fitness articles heap onus simply adds to the ever-growing confusion.
Here I want to shed some light on some of the most commonmisconceptions about training and dieting for fat loss.
The more I discuss weight loss and read the research, the more Irealize fat loss results come from your nutrition, and thattraining is just a relatively small part of the equation.
But knowing this "truth" allows me to confidently design shorterfat loss workouts than most people traditionally use or expect arenecessary.
Listen, you can spend 60 minutes on a cardio machine if you want.Sure you will burn 500 calories during that session, but yourmetabolism won't be significantly elevated after exercise ANDyou'll still have to find some time to do the mandatory strengthtraining that a beautiful and healthy body requires.
Or you can do what I suggest...
Scrap the long, slow, excruciatingly boring cardio workouts andinstead stick to a much more manageable approach of...
A bodyweight movement warmup (5 minutes)
Turbulence Training Strength Training Supersets (20 minutes)
Turbulence Training Interval Training (20 minutes)
Done only 3 times per week, these 45 minute workouts still burnplenty of calories during training (300-400 calories), but theworkouts also boost your metabolism for hours and hours (someresearch suggests up to a day and a half!), therefore burning farmore NET calories AND fat than slow, mind-numbing cardio.
All you really need are some short intense training sessions toboost your metabolism and sculpt your body. And then you reallyjust have to trust your nutrition to strip the fat.
Look at it this way...imagine you are carving an ice sculpture outof a block of ice. Your nutrition would be responsible for loppingoff the big chunks to get down to only the amount of ice youneed...and the Turbulence Training workouts would be responsiblefor chiseling in the details of your final sculpture.
As no matter how much confusing information there is aboutexercise, the debate over the best way to eat for fat loss isalways much more ridiculous.
(That's why I went to a credible and sensible source - Dr. ChrisMohr, Ph.D. - for the TT Fat Loss Nutrition Guidelines.)
As far as dieting misconceptions go, I think too many nutritionistsare trading political correctness for results. In my opinion, PCdiets don't work.
Take a look at the American Diabetes Association...they still make room for sugar in a diabetic's diet - because they don't want todeprive anyone of sugar.
Well that's not going to work. You have to make sacrifices. Youhave to stick to at least a 90% nutrition compliance if you wantbig-time results.
You can't go with the political correct approach of "having alittle bit of your favorite foods everyday so that you don'tdeprive yourself".
Think about the person that has your dream body - whether it's acover model, your neighbor, a TV star, or the fittest person downat your gym. Do you think they haven't made sacrifices? Of coursethey have. They've done the work to get their reward.
Now its your turn!
You have to get strict and stick to whole, natural foods (fruits,vegetables, meat, fish, and nuts) if you want to succeed.
You need to accept that every action has consequences...
If you want to live a lifestyle where you don't deprive yourself ofdaily treats, that's fine. But realize the consequence of thisaction will be that you will always remain a few pounds of fat awayfrom your goal.
According to your actions, you value your treats higher than youvalue your fat loss success.
But if you place your desire for fat loss success above your desireto eat junk, than the consequences will be that you will reach yourbody composition goals. It's that simple. We all get what wedeserve and unless someone is holding a fork to your mouth, you areresponsible for your own success.
And my last "non-PC" tip on dieting...almost all the people thattell me they are eating very well are lying to themselves and tome - as I mentioned before based on my client feedback experiences.
So do what Dr. John Berardi calls a compliance grid. Take a piece ofpaper and make a 6x7 grid (6 meals over 7 days). Then check offeach time you eat according to plan and mark an "X" for each timeyou miss your goals.
Realize that you only have 4 mistake meals for an entire week ifyou want to stick to the 90% compliance.
Most of the time this is a bucket-of-cold-water-to-the-face wake upcall to people. They quickly realize their nutrition compliance ismuch closer to 75% than 90%...and that explains why they aren'tgetting anywhere.
So the bottom line for fat loss:
1) Nutrition is where the hard work really is for fat loss.
2) The workouts don't have to be super-long to get fat lossresults. You just need short, intense, and efficient. And that'swhat my workouts are all about. Nothing fancy, no rocket science,just FUN workouts that are over quickly...and who wouldn't wantthat considering today's busy lifestyles.
Get your very own copy of Turbulence Training & the Nutrition Guide here:
http://www.turbulencetraining.com/
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - Here are just two of the TT Transformations...
"I am a 48 year old female, with four children, who has alwayswanted to have a well-sculpted body and have worked very hardtoward this goal especially the last year or so. While I was ableto get my body fat down to between 18 and 19%, I still could notget the definition I was looking for until two things happened:Turbulence Training and eating according to TT's suggestions. Ijust thought that since I was 48 years old there was no way I wasgoing to achieve a sculpted body without hiring a trainer andworking out like a bodybuilder. But I gave TT a try, and after onlyone month, the results have been so noticeable that my husband nowwants to get in on it! I plan on doing this for many years to come.Thanks so much."
Susan Siceloff
"Your workouts rock. I'm hooked and have been able to convert a lotof my friends also. I look a ton better than when I would just liftheavy every other day and jog on off days. At our health fair atwork they were testing body fat and I was under 10% for the firsttime since high school, even though I was on the crew team incollege, and I've run two marathons. TT training has given me abetter physique than the training for either."
Joe Dillon
Get your very own copy of Turbulence Training & the Nutrition Guide here: http://www.turbulencetraining.com/
I sincerely hope that your 2007 workout and nutrition plan isalready wildly successful and that you are well on your way toachieving your fat loss and fitness goals. But if you aren't, letme know why and what I can do to help.
Many people's programs suffer from misconceptions about fatloss - i.e. that cardio must be done everyday - and also falseperceptions about how well they are eating.
I've reviewed hundreds of client evaluations forms in my career,and just recently I reviewed 5 more for a transformation program weare working on over at Men's Health magazine.
And time and time again I see the same problem.
I have one question on my feedback form that asks the client:
"Do you eat lots of fruits and vegetables?"
Almost everytime the client's answer is "Yes".
On the next page, I have the client list their food intake.
And guess what rarely shows up?
If you guessed fruits and vegetables, you'd get a prize if I weregiving them away.
There are too many inconsistencies in our thoughts and actions whenit comes to weight loss.
And the misguided notions that well-meaning fitness articles heap onus simply adds to the ever-growing confusion.
Here I want to shed some light on some of the most commonmisconceptions about training and dieting for fat loss.
The more I discuss weight loss and read the research, the more Irealize fat loss results come from your nutrition, and thattraining is just a relatively small part of the equation.
But knowing this "truth" allows me to confidently design shorterfat loss workouts than most people traditionally use or expect arenecessary.
Listen, you can spend 60 minutes on a cardio machine if you want.Sure you will burn 500 calories during that session, but yourmetabolism won't be significantly elevated after exercise ANDyou'll still have to find some time to do the mandatory strengthtraining that a beautiful and healthy body requires.
Or you can do what I suggest...
Scrap the long, slow, excruciatingly boring cardio workouts andinstead stick to a much more manageable approach of...
A bodyweight movement warmup (5 minutes)
Turbulence Training Strength Training Supersets (20 minutes)
Turbulence Training Interval Training (20 minutes)
Done only 3 times per week, these 45 minute workouts still burnplenty of calories during training (300-400 calories), but theworkouts also boost your metabolism for hours and hours (someresearch suggests up to a day and a half!), therefore burning farmore NET calories AND fat than slow, mind-numbing cardio.
All you really need are some short intense training sessions toboost your metabolism and sculpt your body. And then you reallyjust have to trust your nutrition to strip the fat.
Look at it this way...imagine you are carving an ice sculpture outof a block of ice. Your nutrition would be responsible for loppingoff the big chunks to get down to only the amount of ice youneed...and the Turbulence Training workouts would be responsiblefor chiseling in the details of your final sculpture.
As no matter how much confusing information there is aboutexercise, the debate over the best way to eat for fat loss isalways much more ridiculous.
(That's why I went to a credible and sensible source - Dr. ChrisMohr, Ph.D. - for the TT Fat Loss Nutrition Guidelines.)
As far as dieting misconceptions go, I think too many nutritionistsare trading political correctness for results. In my opinion, PCdiets don't work.
Take a look at the American Diabetes Association...they still make room for sugar in a diabetic's diet - because they don't want todeprive anyone of sugar.
Well that's not going to work. You have to make sacrifices. Youhave to stick to at least a 90% nutrition compliance if you wantbig-time results.
You can't go with the political correct approach of "having alittle bit of your favorite foods everyday so that you don'tdeprive yourself".
Think about the person that has your dream body - whether it's acover model, your neighbor, a TV star, or the fittest person downat your gym. Do you think they haven't made sacrifices? Of coursethey have. They've done the work to get their reward.
Now its your turn!
You have to get strict and stick to whole, natural foods (fruits,vegetables, meat, fish, and nuts) if you want to succeed.
You need to accept that every action has consequences...
If you want to live a lifestyle where you don't deprive yourself ofdaily treats, that's fine. But realize the consequence of thisaction will be that you will always remain a few pounds of fat awayfrom your goal.
According to your actions, you value your treats higher than youvalue your fat loss success.
But if you place your desire for fat loss success above your desireto eat junk, than the consequences will be that you will reach yourbody composition goals. It's that simple. We all get what wedeserve and unless someone is holding a fork to your mouth, you areresponsible for your own success.
And my last "non-PC" tip on dieting...almost all the people thattell me they are eating very well are lying to themselves and tome - as I mentioned before based on my client feedback experiences.
So do what Dr. John Berardi calls a compliance grid. Take a piece ofpaper and make a 6x7 grid (6 meals over 7 days). Then check offeach time you eat according to plan and mark an "X" for each timeyou miss your goals.
Realize that you only have 4 mistake meals for an entire week ifyou want to stick to the 90% compliance.
Most of the time this is a bucket-of-cold-water-to-the-face wake upcall to people. They quickly realize their nutrition compliance ismuch closer to 75% than 90%...and that explains why they aren'tgetting anywhere.
So the bottom line for fat loss:
1) Nutrition is where the hard work really is for fat loss.
2) The workouts don't have to be super-long to get fat lossresults. You just need short, intense, and efficient. And that'swhat my workouts are all about. Nothing fancy, no rocket science,just FUN workouts that are over quickly...and who wouldn't wantthat considering today's busy lifestyles.
Get your very own copy of Turbulence Training & the Nutrition Guide here:
http://www.turbulencetraining.com/
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - Here are just two of the TT Transformations...
"I am a 48 year old female, with four children, who has alwayswanted to have a well-sculpted body and have worked very hardtoward this goal especially the last year or so. While I was ableto get my body fat down to between 18 and 19%, I still could notget the definition I was looking for until two things happened:Turbulence Training and eating according to TT's suggestions. Ijust thought that since I was 48 years old there was no way I wasgoing to achieve a sculpted body without hiring a trainer andworking out like a bodybuilder. But I gave TT a try, and after onlyone month, the results have been so noticeable that my husband nowwants to get in on it! I plan on doing this for many years to come.Thanks so much."
Susan Siceloff
"Your workouts rock. I'm hooked and have been able to convert a lotof my friends also. I look a ton better than when I would just liftheavy every other day and jog on off days. At our health fair atwork they were testing body fat and I was under 10% for the firsttime since high school, even though I was on the crew team incollege, and I've run two marathons. TT training has given me abetter physique than the training for either."
Joe Dillon
Get your very own copy of Turbulence Training & the Nutrition Guide here: http://www.turbulencetraining.com/
Fooled by Fat Loss Myths
I can understand why the average person believes most fitness myths.
These misconceptions generally promote an easy way to success, such as drinking cold water with lemon juice in it will help you burn fat and lose weight. Why wouldn't someone want to believe that?
And hey follow that logic, add a little lemon juice to a frosty beer and it's not really 150 calories per bottle, is it?
So it's easy to believe and pass these myths to your friends. And they make great soundbites for newspaper articles written by journalists with no scientific IQ.But what I don't understand is how any trainer can believe these myths, and worse, insist on passing them on to hundreds and thousands of clients.
Here's some junk that I read recently in another trainer's newsletter."Catabolic foods burn up more calories than they supply. Catabolic foods are the opposite of Anabolic foods. For example a medium sized apple (which is catabolic), would provide an average of 85 calories, however your metabolism would require an additional 99 more calories to metabolize it. To help maintain your weight it is helpful to eat a minimum of ten servings of catabolic foods each day. "
Okay, so if I do the math correctly...then if I eat 10 apples per day, I would actually have a net loss of 140 calories?By using this "catabolic food" logic, I would starve to death if all I had to eat was apples or other catabolic foods.
Now don't get me wrong, these trainers are recommending the right foods (fruits and vegetables), but calling any food "catabolic foods" or a "negative calorie" food is just plain wrong.
But I guess it sounds much more "exciting" and sells more books.
Another classic myth...
"A pound of muscle burns an extra 50 calories per day."
When you do the math for someone that puts on say, 20 lbs of muscle, you realize there is no way that their metabolism is going to go up 1000 calories (20lbs x 50 calories).
Like the catabolic food claim, it sounds good when you are talking about 1 pound of muscle, or 1 apple having the effect, but when you do the numbers...it's clear that it cannot be true.
Of course, I'm not saying that building muscle is worthless - it is essential for health and looking good, but I've watched too many people justify eating "treats" and extra calories because of their gains in muscle (and supposed massive gain in metabolism).
Just realize 1 pound of muscle is not a magic bullet for boosting metabolism - it's really the work that it takes to get their that will have much more benefit!
Don't believe everything you read,
CB
P.S. The basics work.
And...that's why I've put the basics into each Turbulence Training workout, including the January TT for Fat Loss 4-week workout.
It contains 32 exercises, 2 TT Strength Workouts, 2 TT Ab Circuits, 1 Bodyweight Circuit, and 2 Interval Training Sessions into a plan that can be adapted for 3-day training programs or even 6-day per week programs.
There are several new exercises (including the Grasshopper Pushup that you'll just have to see to understand).
get it ==> January Fat Loss Workout
"Downloaded January program yesterday and started it today, Bit late I know but better late than never. All I can say about this program is WOW! I was done and dusted in 43 minutes and I felt like I had just run a half marathon. I now know why you call this Turbulence Training. Like the 8 8 12 reps. On the dumbell swing heart rate hit 141 and on squat thrust and pressup 138. Also pleased to report that strength is improving as well body shape changing. Thanks Craig."
Bob Dickson
PPS - Or upgrade to the TT Membership.
It only makes sense to get all 15 previous monthly workouts (total value of almost $300).
And I hope you'll take advantage of the Pre-Launch offer. Just a reminder, here's the deal...
a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
These misconceptions generally promote an easy way to success, such as drinking cold water with lemon juice in it will help you burn fat and lose weight. Why wouldn't someone want to believe that?
And hey follow that logic, add a little lemon juice to a frosty beer and it's not really 150 calories per bottle, is it?
So it's easy to believe and pass these myths to your friends. And they make great soundbites for newspaper articles written by journalists with no scientific IQ.But what I don't understand is how any trainer can believe these myths, and worse, insist on passing them on to hundreds and thousands of clients.
Here's some junk that I read recently in another trainer's newsletter."Catabolic foods burn up more calories than they supply. Catabolic foods are the opposite of Anabolic foods. For example a medium sized apple (which is catabolic), would provide an average of 85 calories, however your metabolism would require an additional 99 more calories to metabolize it. To help maintain your weight it is helpful to eat a minimum of ten servings of catabolic foods each day. "
Okay, so if I do the math correctly...then if I eat 10 apples per day, I would actually have a net loss of 140 calories?By using this "catabolic food" logic, I would starve to death if all I had to eat was apples or other catabolic foods.
Now don't get me wrong, these trainers are recommending the right foods (fruits and vegetables), but calling any food "catabolic foods" or a "negative calorie" food is just plain wrong.
But I guess it sounds much more "exciting" and sells more books.
Another classic myth...
"A pound of muscle burns an extra 50 calories per day."
When you do the math for someone that puts on say, 20 lbs of muscle, you realize there is no way that their metabolism is going to go up 1000 calories (20lbs x 50 calories).
Like the catabolic food claim, it sounds good when you are talking about 1 pound of muscle, or 1 apple having the effect, but when you do the numbers...it's clear that it cannot be true.
Of course, I'm not saying that building muscle is worthless - it is essential for health and looking good, but I've watched too many people justify eating "treats" and extra calories because of their gains in muscle (and supposed massive gain in metabolism).
Just realize 1 pound of muscle is not a magic bullet for boosting metabolism - it's really the work that it takes to get their that will have much more benefit!
Don't believe everything you read,
CB
P.S. The basics work.
And...that's why I've put the basics into each Turbulence Training workout, including the January TT for Fat Loss 4-week workout.
It contains 32 exercises, 2 TT Strength Workouts, 2 TT Ab Circuits, 1 Bodyweight Circuit, and 2 Interval Training Sessions into a plan that can be adapted for 3-day training programs or even 6-day per week programs.
There are several new exercises (including the Grasshopper Pushup that you'll just have to see to understand).
get it ==> January Fat Loss Workout
"Downloaded January program yesterday and started it today, Bit late I know but better late than never. All I can say about this program is WOW! I was done and dusted in 43 minutes and I felt like I had just run a half marathon. I now know why you call this Turbulence Training. Like the 8 8 12 reps. On the dumbell swing heart rate hit 141 and on squat thrust and pressup 138. Also pleased to report that strength is improving as well body shape changing. Thanks Craig."
Bob Dickson
PPS - Or upgrade to the TT Membership.
It only makes sense to get all 15 previous monthly workouts (total value of almost $300).
And I hope you'll take advantage of the Pre-Launch offer. Just a reminder, here's the deal...
a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
Sunday, January 07, 2007
Sunday Workout
Just a walk in the park. Literally.
Wasn't as sore from the yoga as I thought.
Bench tomorrow.
That's it,
CB
Wasn't as sore from the yoga as I thought.
Bench tomorrow.
That's it,
CB
7-Day Guide: Print out the shopping list
"Make everything as simple as possible, but not simpler." Albert Einstein
If Einstein could say that, given what he studied, than surely we can apply that principle to fat loss.
So why is everything so confusing, complex, and contradictory about losing weight?
Step 1: Eat better.
Step 2: Exercise more.
Step 3: Find the time to do Step 1 and Step 2.
Okay, so I suppose it does get a little confusing because of Step 3, and because everyone wants overnight results.
So to clear the confusion, I have been, and will continue to bring you 7 tips every Sunday to help you lose more fat in less time over each upcoming week. Here are this week's guidelines.
Monday
Plan to set a personal record in your workout today. If you are a beginner, that might mean using a higher level on the cardio machine for 1-2 minutes, or doing 2-3 extra pushups per set.
For the advanced fat loss program, it might mean using 2.5 more pounds per dumbbell in your split squats, or extending your intervals by 5 seconds per sprint.
Take your program to another level, and you'll take your results to the next level.
Personally, I plan on hitting a new record in the "Floor Press" on Monday. (That's a bench press done lying down on the floor.)
Tuesday
Plan to get 30 minutes of activity. For beginners, walking is acceptable. It helps you recover from Monday's workout and simply improves your overall health. Advanced fat loss programs might use a bodyweight circuit on this day.
Also, I want you to make a big nutrition change on this day and eliminate all sources of trans-fatty acids from your diet.
Read your food labels, and don't eat anything that contains hydrogenated oils. Also, be sure to look at the breakdown of fats - if the total fat content is greater than the sum of the saturated and unsaturated fat contents, then the product contains trans-fats.
Trans-fats will kill ya. As Dr. Bruce Holub from the University of Guelph says, "there is no safe level of the fats and food producers should cease and desist the industrial production of trans fats in the country."Could he be any clearer?
Wednesday
Perform your regularly schedule TT workout. And if you haven't already, purchase a new cooking appliance, such as a grill or steamer to help you prepare healthy, nutritious, low-fat protein sources or high-fiber, nutrient rich vegetables in a convenient manner.
I got a new cast-iron frying pan and a new BBQ for Christmas.
Healthy food preparation is a SMALL effort for a LARGE reward.
Thursday
30 minutes of activity, anyway that you can get it. And then at dinner, try a new source of lean protein, such as salmon, bison, or ostrich (or switch back to lean, red meat if you've only been chowing down on chicken). I'm eyeing up some Elk steaks for the BBQ this weekend.
Friday
Another great TT workout. And at some point during the day, recruit a new member into your social support group (remember I spoke about how important this is?), such as a new workout partner or healthy-eating nutrition buddy. This will add strength to your commitment.
Have a secret meeting away from the nay-sayers in your life that want to pull you back into take-out pizza every night, or the food court everyday for lunch.
Saturday
30 minutes of activity. It's the weekend, find something fun to do with a friend. On weekends, I try and get into the gym with an old friend and amaze them with several of the almost 100 exercises from my 6-month bodyweight manual.
Allright, so check me out in my YouTube debut, showing you 8 different pushups (including "the grasshopper").
CB's vid on YouTube
Sunday
Get another 30 minutes of exercise nice and early to start your day. Then plan your shopping list, head on to the grocery store or even better a fresh, open market and get your weekly produce and lean protein sources.
Make sure to include 1 new vegetable and 1 new source of lean protein in your purchases.
Be a fat loss Einstein,
CB
Lose 20 pounds of fat the simple way...
"I've just received Craig's 6 Month Body-Weight Training Manual and am thoroughly impressed. I have used some of Craig's other Turbulence Training programs and have progressed steadily to better health and a better body. Recently I have used his TT for Fat Loss program and lost 20lbs of fat while increasing my lean body mass and getting much stronger. As with the other programs the amount of information and direction in his bodyweight manual is outstanding. Not only does Craig guide you through his work outs, he offers nutritional advice, lifting tempos and exercise descriptions with visuals to help with form. With the amount of information in this program it would be almost impossible not to succeed. I can hardly wait to get started with bodyweight training and reap the benefits of Craig's expertise."
Rick Dunseith
If Einstein could say that, given what he studied, than surely we can apply that principle to fat loss.
So why is everything so confusing, complex, and contradictory about losing weight?
Step 1: Eat better.
Step 2: Exercise more.
Step 3: Find the time to do Step 1 and Step 2.
Okay, so I suppose it does get a little confusing because of Step 3, and because everyone wants overnight results.
So to clear the confusion, I have been, and will continue to bring you 7 tips every Sunday to help you lose more fat in less time over each upcoming week. Here are this week's guidelines.
Monday
Plan to set a personal record in your workout today. If you are a beginner, that might mean using a higher level on the cardio machine for 1-2 minutes, or doing 2-3 extra pushups per set.
For the advanced fat loss program, it might mean using 2.5 more pounds per dumbbell in your split squats, or extending your intervals by 5 seconds per sprint.
Take your program to another level, and you'll take your results to the next level.
Personally, I plan on hitting a new record in the "Floor Press" on Monday. (That's a bench press done lying down on the floor.)
Tuesday
Plan to get 30 minutes of activity. For beginners, walking is acceptable. It helps you recover from Monday's workout and simply improves your overall health. Advanced fat loss programs might use a bodyweight circuit on this day.
Also, I want you to make a big nutrition change on this day and eliminate all sources of trans-fatty acids from your diet.
Read your food labels, and don't eat anything that contains hydrogenated oils. Also, be sure to look at the breakdown of fats - if the total fat content is greater than the sum of the saturated and unsaturated fat contents, then the product contains trans-fats.
Trans-fats will kill ya. As Dr. Bruce Holub from the University of Guelph says, "there is no safe level of the fats and food producers should cease and desist the industrial production of trans fats in the country."Could he be any clearer?
Wednesday
Perform your regularly schedule TT workout. And if you haven't already, purchase a new cooking appliance, such as a grill or steamer to help you prepare healthy, nutritious, low-fat protein sources or high-fiber, nutrient rich vegetables in a convenient manner.
I got a new cast-iron frying pan and a new BBQ for Christmas.
Healthy food preparation is a SMALL effort for a LARGE reward.
Thursday
30 minutes of activity, anyway that you can get it. And then at dinner, try a new source of lean protein, such as salmon, bison, or ostrich (or switch back to lean, red meat if you've only been chowing down on chicken). I'm eyeing up some Elk steaks for the BBQ this weekend.
Friday
Another great TT workout. And at some point during the day, recruit a new member into your social support group (remember I spoke about how important this is?), such as a new workout partner or healthy-eating nutrition buddy. This will add strength to your commitment.
Have a secret meeting away from the nay-sayers in your life that want to pull you back into take-out pizza every night, or the food court everyday for lunch.
Saturday
30 minutes of activity. It's the weekend, find something fun to do with a friend. On weekends, I try and get into the gym with an old friend and amaze them with several of the almost 100 exercises from my 6-month bodyweight manual.
Allright, so check me out in my YouTube debut, showing you 8 different pushups (including "the grasshopper").
CB's vid on YouTube
Sunday
Get another 30 minutes of exercise nice and early to start your day. Then plan your shopping list, head on to the grocery store or even better a fresh, open market and get your weekly produce and lean protein sources.
Make sure to include 1 new vegetable and 1 new source of lean protein in your purchases.
Be a fat loss Einstein,
CB
Lose 20 pounds of fat the simple way...
"I've just received Craig's 6 Month Body-Weight Training Manual and am thoroughly impressed. I have used some of Craig's other Turbulence Training programs and have progressed steadily to better health and a better body. Recently I have used his TT for Fat Loss program and lost 20lbs of fat while increasing my lean body mass and getting much stronger. As with the other programs the amount of information and direction in his bodyweight manual is outstanding. Not only does Craig guide you through his work outs, he offers nutritional advice, lifting tempos and exercise descriptions with visuals to help with form. With the amount of information in this program it would be almost impossible not to succeed. I can hardly wait to get started with bodyweight training and reap the benefits of Craig's expertise."
Rick Dunseith
Saturday, January 06, 2007
Saturday Yoga
Last year I started doing yoga, but then my instructor moved away (I couldn't believe she was 39, she looked 24 - incredible). So that was my excuse for not sticking with it.
So I went to another nearby location today. The class was much harder than anything I did with my previous instructor, but frankly I need to do it for stress releif and upper back mobility. I just sit at this computer way too much.
Unfortunately, I already know my hamstrings are going to be sore tomorrow...hopefully this doesn't impact my workout on Monday.
Overall, a decent experience. I'm kind of tired from the class. I'll go back Thursday since I can't make it next Saturday. More Turbulence training DVD filming next weekend!
CB
So I went to another nearby location today. The class was much harder than anything I did with my previous instructor, but frankly I need to do it for stress releif and upper back mobility. I just sit at this computer way too much.
Unfortunately, I already know my hamstrings are going to be sore tomorrow...hopefully this doesn't impact my workout on Monday.
Overall, a decent experience. I'm kind of tired from the class. I'll go back Thursday since I can't make it next Saturday. More Turbulence training DVD filming next weekend!
CB
Friday, January 05, 2007
Friday Front Squat Workout
This workout includes a couple of my least favorite exercises in the world (frt squat and GM) but you gotta do what you gotta do to get better...
1) squat Clean - technique practice (3x3)
2a) Olympic front squat (5x5) - 215
2b) speed bench (8x3)
So long since I've done the speed bench...and boy could I notice the lack of speed.
When you are trying to get strong, its not the best idea to get sucked into the slow bodybuilder tempos. You need some velocity on the bar for power
3a) good morning (3x12)
3b) pullup (5x5)
This will be better next week,
CB
1) squat Clean - technique practice (3x3)
2a) Olympic front squat (5x5) - 215
2b) speed bench (8x3)
So long since I've done the speed bench...and boy could I notice the lack of speed.
When you are trying to get strong, its not the best idea to get sucked into the slow bodybuilder tempos. You need some velocity on the bar for power
3a) good morning (3x12)
3b) pullup (5x5)
This will be better next week,
CB
5 Steps to Stick to a Weight Loss Program
Already worrying about sticking to your New Year's goals? Or are your clients already starting to cancel sessions due to "other commitments"?
Before you (or your clients) fall off the fitness wagon for the holidays, here are some important fat loss workout and nutrition tips are for you. After all, the holiday eating bonanza is over (you don't still have junk lying around, do you?) and you're ready to workout for fat loss and to look good at the beach. And you want to be ready for that, don't you?
Here are my 5 simple steps to help you lose fat and get lean.
1. Find a source of social support. It can be a friend, spouse, or co-worker, but research from Stanford University shows the ideal social support is a professional that you feel obligated to report to on a consistent basis.
Another study showed that when subjects exercised with a partner that was able to lose weight, the subjects success rate increased. So partner up with someone that you know will be motivated.
2. Eat 6 small, balanced snacks and meals per day, rather than 2 or 3 large meals. A study from the American Journal of Clinical Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.
Eating several small meals per day might even help you burn more calories. Combine an increased meal frequency with an increased protein and fiber intake, and you'll see your body composition improve rapidly.
3. Commit to eating whole, natural foods such as fruits, vegetables, and lean protein sources, rather than processed foods like muffins, fast food, and sugary snacks. Use fitday.com to monitor your food intake.
4. If you want to lose fat, start by reducing your calorie intake by 200-500 calories per day. One easy way to do this is to replace sweetened beverages with water or Green Tea.
5. To get lean, you'll need to include some form of strength training and cardiovascular training. If you haven't worked out in years, start conservatively and get professional advice on how to structure your workouts in the safest, and most efficient and effective manner possible.
Don't just focus on cardio. You need strength training to build your muscles to help you handle cardio type activities while reducing your risk of injury.
I am often asked if there is anything that can be done about the decrease in metabolism that happens as we age. Well, the nutrition tips mentioned above give you at least one helpful tip.
And of course, sticking with a consistent exercise program will also maximize metabolism.
Eating properly and exercising can keep your metabolism at optimal levels for several decades - you are never too old to lose fat, gain muscle, and get lean.
The good news is that you don't have to spend hour after hour in the gym to get great results. A good program should have you in and out of the gym (shower included) in only an hour.
Or better yet, get a program that you can do at home with only your bodyweight or some light dumbbellls, without the need to go to a fancy, expensive, crowded mega-gym.
Trying to keep things simple with maximum effectiveness,
CB
P.S. Need a program to get started this year?
Your motivation is high, the environment is right, and you probably have plenty of social support to succeed at this time of year.
So get started losing fat today with the monthly Turbulence Training program.
get it ==> January Fat Loss Workout
PPS - Or upgrade to the TT Membership.
It only makes sense to get all 15 previous monthly workouts (total value of almost $300) that are available to TT members only.
The new TT Members site will be up in February, but I hope you'll take advantage of the Pre-Launch offer. Just a reminder, here's the deal...
a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
Before you (or your clients) fall off the fitness wagon for the holidays, here are some important fat loss workout and nutrition tips are for you. After all, the holiday eating bonanza is over (you don't still have junk lying around, do you?) and you're ready to workout for fat loss and to look good at the beach. And you want to be ready for that, don't you?
Here are my 5 simple steps to help you lose fat and get lean.
1. Find a source of social support. It can be a friend, spouse, or co-worker, but research from Stanford University shows the ideal social support is a professional that you feel obligated to report to on a consistent basis.
Another study showed that when subjects exercised with a partner that was able to lose weight, the subjects success rate increased. So partner up with someone that you know will be motivated.
2. Eat 6 small, balanced snacks and meals per day, rather than 2 or 3 large meals. A study from the American Journal of Clinical Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.
Eating several small meals per day might even help you burn more calories. Combine an increased meal frequency with an increased protein and fiber intake, and you'll see your body composition improve rapidly.
3. Commit to eating whole, natural foods such as fruits, vegetables, and lean protein sources, rather than processed foods like muffins, fast food, and sugary snacks. Use fitday.com to monitor your food intake.
4. If you want to lose fat, start by reducing your calorie intake by 200-500 calories per day. One easy way to do this is to replace sweetened beverages with water or Green Tea.
5. To get lean, you'll need to include some form of strength training and cardiovascular training. If you haven't worked out in years, start conservatively and get professional advice on how to structure your workouts in the safest, and most efficient and effective manner possible.
Don't just focus on cardio. You need strength training to build your muscles to help you handle cardio type activities while reducing your risk of injury.
I am often asked if there is anything that can be done about the decrease in metabolism that happens as we age. Well, the nutrition tips mentioned above give you at least one helpful tip.
And of course, sticking with a consistent exercise program will also maximize metabolism.
Eating properly and exercising can keep your metabolism at optimal levels for several decades - you are never too old to lose fat, gain muscle, and get lean.
The good news is that you don't have to spend hour after hour in the gym to get great results. A good program should have you in and out of the gym (shower included) in only an hour.
Or better yet, get a program that you can do at home with only your bodyweight or some light dumbbellls, without the need to go to a fancy, expensive, crowded mega-gym.
Trying to keep things simple with maximum effectiveness,
CB
P.S. Need a program to get started this year?
Your motivation is high, the environment is right, and you probably have plenty of social support to succeed at this time of year.
So get started losing fat today with the monthly Turbulence Training program.
get it ==> January Fat Loss Workout
PPS - Or upgrade to the TT Membership.
It only makes sense to get all 15 previous monthly workouts (total value of almost $300) that are available to TT members only.
The new TT Members site will be up in February, but I hope you'll take advantage of the Pre-Launch offer. Just a reminder, here's the deal...
a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
Thursday, January 04, 2007
Don't Make These Mistakes
People often email me asking how many days per week should they workout.
For the average person wanting to lose weight and focus on fat loss, the answer is simple. They will get fantastic results by training hard only three days per week. Now for the average person, that should be manageable.
And yes, all three of those workouts should be done in less than an hour. Research shows that 20-30 minutes of interval training is more effective than 40 minutes of slow cardio for weight loss. Combine the intervals with 20-30 minutes of strength training. Do that 3 days per week, and pow, you'll lose fat fast. (With good nutrition too, of course!)
On off days, I encourage people to be as active as possible, but without making extra effort to go to the gym. Walking to do your errands for an hour is great, if you have the time. Just do some form of health-promoting exercise (which can mean a half hour walk, yoga, or aerobic training if you desire). The duration and intensity of these off-day workouts depends on your fitness level, your recovery capacity, and your nutrition plan.
For many people, New Year's resolutions mean a return to high-volume cardio programs. But I urge restraint, caution, and conservatism. Trying to re-do your old running programs after some time off is a recipe for disaster.
If you plan on resuming a former running program, please start conservatively, especially if you are running on hard surfaces. Start easy. Build up in volume. Monitor your energy levels, strength levels, and mood. Be conservative, train consistent, and superior results will be yours.
And what about for beginners? How often should they workout?
Well, if you are the utmost of beginners, and haven't done any formal exercise in a long, long time, then simply do 3-6 bouts of 5 minutes of walking each day. Every day.
Progress with your walking by increasing the time you walk and decreasing the number of "bouts" per day. For example, in week 3 of your exercise program, do 3 bouts of 10 minutes per day. And by week 6, you should be able to walk for 30 minutes straight. That is a place to get started.
At the same time, combine your walking program with a professionally designed bodyweight 3-day strength program that you can do at home (heck, most beginner exercises are even done lying on the floor!). After 6 weeks, you can increase the intensity of your workout, as outlined by your personal trainer. Eventually, you can progress into a more intense 3-day per week program.
Looking out for you,
CB
P.S. If you need help setting your goals...
I highly recommend Dax Moy's "Magic One Hundred" goal setting plan.
Click HERE for help setting your goals
I read his book twice on holidays last week, and followed his recommendations. I'm reviewing the goals a couple of times each day and knocking off a couple from my magic hundred each day as I go along.
(And I've already started a list of my second magic hundred - some big goals on that one - and fun ones too!)
PPS. If you need more training advice...
... upgrade to the TT Membership!
a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
For the average person wanting to lose weight and focus on fat loss, the answer is simple. They will get fantastic results by training hard only three days per week. Now for the average person, that should be manageable.
And yes, all three of those workouts should be done in less than an hour. Research shows that 20-30 minutes of interval training is more effective than 40 minutes of slow cardio for weight loss. Combine the intervals with 20-30 minutes of strength training. Do that 3 days per week, and pow, you'll lose fat fast. (With good nutrition too, of course!)
On off days, I encourage people to be as active as possible, but without making extra effort to go to the gym. Walking to do your errands for an hour is great, if you have the time. Just do some form of health-promoting exercise (which can mean a half hour walk, yoga, or aerobic training if you desire). The duration and intensity of these off-day workouts depends on your fitness level, your recovery capacity, and your nutrition plan.
For many people, New Year's resolutions mean a return to high-volume cardio programs. But I urge restraint, caution, and conservatism. Trying to re-do your old running programs after some time off is a recipe for disaster.
If you plan on resuming a former running program, please start conservatively, especially if you are running on hard surfaces. Start easy. Build up in volume. Monitor your energy levels, strength levels, and mood. Be conservative, train consistent, and superior results will be yours.
And what about for beginners? How often should they workout?
Well, if you are the utmost of beginners, and haven't done any formal exercise in a long, long time, then simply do 3-6 bouts of 5 minutes of walking each day. Every day.
Progress with your walking by increasing the time you walk and decreasing the number of "bouts" per day. For example, in week 3 of your exercise program, do 3 bouts of 10 minutes per day. And by week 6, you should be able to walk for 30 minutes straight. That is a place to get started.
At the same time, combine your walking program with a professionally designed bodyweight 3-day strength program that you can do at home (heck, most beginner exercises are even done lying on the floor!). After 6 weeks, you can increase the intensity of your workout, as outlined by your personal trainer. Eventually, you can progress into a more intense 3-day per week program.
Looking out for you,
CB
P.S. If you need help setting your goals...
I highly recommend Dax Moy's "Magic One Hundred" goal setting plan.
Click HERE for help setting your goals
I read his book twice on holidays last week, and followed his recommendations. I'm reviewing the goals a couple of times each day and knocking off a couple from my magic hundred each day as I go along.
(And I've already started a list of my second magic hundred - some big goals on that one - and fun ones too!)
PPS. If you need more training advice...
... upgrade to the TT Membership!
a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
Wednesday, January 03, 2007
Wednesday workout
Well, I probably trained a little harder than I should have yesterday, even though I said I was going to only go at 80 percent...so today I'm backing off in the intensity to make up for it - plus I have to train on back to back days to make up for the shorter week
I look forward to hitting this one hard next week.
1a) clean (3x1) 185
1b) broad jumps (3x3)
2a) trap bar DL (3x6) 265
2b) incline bench (3x8) - very easy here
3a) bb snatch row (3x10) 135
3b) plank on ball (3x60s)
3c) hatfield back ext (3x10)
I ound the last exercise in the jan-feb issue of mens health
I was moving pretty slow this morning when I got out of bed, and I think some of tuesdays streching caused it, not just the lifting.
Tomorrow: some bodyweight circuits and stretching
CB
8 Metabolism Boosters for Weight Loss
Your metabolism is your fat loss foundation.
It keeps burning and burning fat 24 hours a day...the only problemis, do you have a fast metabolism? And if not, what can you doabout it to boost your metabolism and burn fat to lose weight?
Your metabolism is basically how many calories you burn each day.Children have faster metabolic rates than adults, and we all knowabout the legendary metabolism's of teenage boys.
That's themetabolism you wish you had.
And while it is inevitable that your metabolism decreases with age,it doesn't doom you to gaining weight. It might even decrease 30%over your life, but really, is that any reason to become overweight? No way. Not when you can turn it around with a coupleof simple, proven techniques listed below...
Here are 8 possible metabolic boosters and the truth about whethereach works.
1) Strength training
Claim: Boosts metabolism up to 10% after a training program
True!
In fact, despite what many men and women think, harder exercise isbetter for your metabolism. However, please note that 1 pound ofmuscle does not burn 50 calories per day.
In one study, women received a greater metabolic boost from using 8repetitions per set rather than traditional high-rep (12 reps)sets. So stick to harder exercises (pushups and more advancedbodyweight exercises) or dumbbell exercises.
2) Breakfast
Claim: Because it stops your "fasting", it can boost metabolism
True? Maybe yes, maybe no.
Your metabolism won't go into"starvation mode" without breakfast, but it is associated withsuccessful weight loss. So make it a habit to consume some protein,fiber, & fruit (& even veggies if you can fit them in) at thistime. This will keep your appetite in check till your next break oreven lunch.
3) Green Tea
Claim: Burns an extra 80 calories per day
True? Not really. It has been shown to burn 80 calories per day inyoung men on the first day of supplementation, but will this affectlast once your body gets used to it? I don't think.
After all, take a look at caffeine. You can find studies that showit increases metabolism as well.
But really, is anyone losing fatwith caffeine? The revolving doors at Starbucks say "No!".
Coffee is okay in moderate doses, and I recommend Green Tea toeveryone, but for health reasons, not for fat loss. The only wayyou will lose fat with Green Tea is if you replace a 300+-calorieFrappucino with an iced, unsweetened Green Tea. Otherwise, don'tcount on it for much in terms of metabolism.
4) Fat Burners
Claim: Boost your metabolism big time!
See above. Fat burners are simply caffeine pills with a few otheringredients thrown in. You'll get an increase in mental energy, butthat doesn't mean it will significantly boost metabolism or burnfat.
5) Ice Cold Water with Lemon Juice Squeezed into it
Claim: The body will burn calories warming up the water and thelemon juice also burns more fat.
Truth?
Nice in theory, short in practice. Nobody is losing fat withice cold water. If it sounds too good to be true - you know therest of the story.
6) Eating 6 small meals per day
Claim: Boosts metabolism and can help control cholesterol.
True! Simple and effective, and true! Try and split your meals upinto smaller meals that can be eaten over the course of the day.This might be part of the breakfast magic...
7) Protein
Claim: Burns more calories (uses more calories in digestion than carbohydrates or fat).
True!
Now I'm not sure if this is significant, but protein also helpsfill you up longer. And that's where the real benefit comes in -preventing overeating. And if you want details, another studyshowed that animal protein results in more energy burned thanvegetable protein.
8- Interval training
Claim: Interval training causes a greater increase in post-exercisemetabolism than regular cardio.
I certainly believe it.
And I do know this. A recent study from Australia found that ashorter interval program led to more weight loss than atwice-as-long aerobic training program. This confirms the originalinterval training study from as far back as 1994 that showedgreater results from a shorter interval program when compared to atraditional cardio program.
Bottom line: Intervals work!
So we see that hard work and diligent eating burn more calories andthat magic pills and potions don't work.
But that shouldn't be a surprise to anyone. My advice? Addstrength, intervals, mini-meals, and protein to your weight lossplan and you'll be leaner and warmer thanks to your fastermetabolism.
Visit http://www.turbulencetraining.com/ to start firing upyour metabolism today.
Turbulence Training was built to boost your metabolism,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
P.S. It worked for these folks!
"I Coach busy women with no time to look in the mirror, let aloneadopt a whole foods lifestyle or exercise yet already! And yet,your Turbulence strategies show almost everyone that everyone hasall of the time they'll ever need to include exercise as a fun,performance-promotion essential to their lives. This program isamazing and plenty challenging because it is simple. Clear but letsno one off the hook. I'm thrilled to say this is a great additionto any woman's arsenal of "what to do" or "what to look forwardto."
Ann G. Burgess, President, Pathfinders' Fitness by Design,Arlington , MA
Visit http://www.turbulencetraining.com/ for fat loss today.
"I have been in possession of TT for a several weeks now; Iabsolutely enjoy the program. I can get in to the gym and ripthough the supersets work up a great sweat and pump my energylevels up before I even get to the cardio portion of my work-out.I have recommended this program to both beginner and veteran alike.Since starting TT I have dropped almost 2% of body fat and lookforward to making my goal of 10% body fat in no time. This programis absolutely one of the best anywhere on the Web."
Alejandro B. Villalobos, CA
"In November of 2005, I noticed that I had put on a significantamount of weight. I had avoided getting on the scale b/c I wasafraid to see how bad the # was.
With my job, I had many client lunches/dinners frequently and Iwasn't taking into the consideration of how much it was impactingmy weight.
I was still working out, but didn't have a solid program that Icommitted to. I went to the gym when I had time.
When I finally got on the scale I noticed that my weight hit an alltime high of 228lbs!!! Not good, when I know my optimal weight formy frame is 210lbs.
The last 3 months I committed to Turbulence Training and made somemodifications to my diet outlined in the TT program. What I realizedis that the workouts were more intense, I burned more calories andI made it out of the gym in less time then I previously did. Thisworked well for my busy schedule and it was simple to commit tothis program.
After a 3 month commitment, I am happy to say I am now back at210lbs and feel better then I have in years. All thanks to the TTprogram. I have tried many programs and this is the most effectiveand simple program I have ever used.
I recommend to anyone that faces the same busy work/personal lifethat I do."
Dion Guerin, Sales, Toronto
Visit http://www.turbulencetraining.com/ for fat loss today.
It keeps burning and burning fat 24 hours a day...the only problemis, do you have a fast metabolism? And if not, what can you doabout it to boost your metabolism and burn fat to lose weight?
Your metabolism is basically how many calories you burn each day.Children have faster metabolic rates than adults, and we all knowabout the legendary metabolism's of teenage boys.
That's themetabolism you wish you had.
And while it is inevitable that your metabolism decreases with age,it doesn't doom you to gaining weight. It might even decrease 30%over your life, but really, is that any reason to become overweight? No way. Not when you can turn it around with a coupleof simple, proven techniques listed below...
Here are 8 possible metabolic boosters and the truth about whethereach works.
1) Strength training
Claim: Boosts metabolism up to 10% after a training program
True!
In fact, despite what many men and women think, harder exercise isbetter for your metabolism. However, please note that 1 pound ofmuscle does not burn 50 calories per day.
In one study, women received a greater metabolic boost from using 8repetitions per set rather than traditional high-rep (12 reps)sets. So stick to harder exercises (pushups and more advancedbodyweight exercises) or dumbbell exercises.
2) Breakfast
Claim: Because it stops your "fasting", it can boost metabolism
True? Maybe yes, maybe no.
Your metabolism won't go into"starvation mode" without breakfast, but it is associated withsuccessful weight loss. So make it a habit to consume some protein,fiber, & fruit (& even veggies if you can fit them in) at thistime. This will keep your appetite in check till your next break oreven lunch.
3) Green Tea
Claim: Burns an extra 80 calories per day
True? Not really. It has been shown to burn 80 calories per day inyoung men on the first day of supplementation, but will this affectlast once your body gets used to it? I don't think.
After all, take a look at caffeine. You can find studies that showit increases metabolism as well.
But really, is anyone losing fatwith caffeine? The revolving doors at Starbucks say "No!".
Coffee is okay in moderate doses, and I recommend Green Tea toeveryone, but for health reasons, not for fat loss. The only wayyou will lose fat with Green Tea is if you replace a 300+-calorieFrappucino with an iced, unsweetened Green Tea. Otherwise, don'tcount on it for much in terms of metabolism.
4) Fat Burners
Claim: Boost your metabolism big time!
See above. Fat burners are simply caffeine pills with a few otheringredients thrown in. You'll get an increase in mental energy, butthat doesn't mean it will significantly boost metabolism or burnfat.
5) Ice Cold Water with Lemon Juice Squeezed into it
Claim: The body will burn calories warming up the water and thelemon juice also burns more fat.
Truth?
Nice in theory, short in practice. Nobody is losing fat withice cold water. If it sounds too good to be true - you know therest of the story.
6) Eating 6 small meals per day
Claim: Boosts metabolism and can help control cholesterol.
True! Simple and effective, and true! Try and split your meals upinto smaller meals that can be eaten over the course of the day.This might be part of the breakfast magic...
7) Protein
Claim: Burns more calories (uses more calories in digestion than carbohydrates or fat).
True!
Now I'm not sure if this is significant, but protein also helpsfill you up longer. And that's where the real benefit comes in -preventing overeating. And if you want details, another studyshowed that animal protein results in more energy burned thanvegetable protein.
8- Interval training
Claim: Interval training causes a greater increase in post-exercisemetabolism than regular cardio.
I certainly believe it.
And I do know this. A recent study from Australia found that ashorter interval program led to more weight loss than atwice-as-long aerobic training program. This confirms the originalinterval training study from as far back as 1994 that showedgreater results from a shorter interval program when compared to atraditional cardio program.
Bottom line: Intervals work!
So we see that hard work and diligent eating burn more calories andthat magic pills and potions don't work.
But that shouldn't be a surprise to anyone. My advice? Addstrength, intervals, mini-meals, and protein to your weight lossplan and you'll be leaner and warmer thanks to your fastermetabolism.
Visit http://www.turbulencetraining.com/ to start firing upyour metabolism today.
Turbulence Training was built to boost your metabolism,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
P.S. It worked for these folks!
"I Coach busy women with no time to look in the mirror, let aloneadopt a whole foods lifestyle or exercise yet already! And yet,your Turbulence strategies show almost everyone that everyone hasall of the time they'll ever need to include exercise as a fun,performance-promotion essential to their lives. This program isamazing and plenty challenging because it is simple. Clear but letsno one off the hook. I'm thrilled to say this is a great additionto any woman's arsenal of "what to do" or "what to look forwardto."
Ann G. Burgess, President, Pathfinders' Fitness by Design,Arlington , MA
Visit http://www.turbulencetraining.com/ for fat loss today.
"I have been in possession of TT for a several weeks now; Iabsolutely enjoy the program. I can get in to the gym and ripthough the supersets work up a great sweat and pump my energylevels up before I even get to the cardio portion of my work-out.I have recommended this program to both beginner and veteran alike.Since starting TT I have dropped almost 2% of body fat and lookforward to making my goal of 10% body fat in no time. This programis absolutely one of the best anywhere on the Web."
Alejandro B. Villalobos, CA
"In November of 2005, I noticed that I had put on a significantamount of weight. I had avoided getting on the scale b/c I wasafraid to see how bad the # was.
With my job, I had many client lunches/dinners frequently and Iwasn't taking into the consideration of how much it was impactingmy weight.
I was still working out, but didn't have a solid program that Icommitted to. I went to the gym when I had time.
When I finally got on the scale I noticed that my weight hit an alltime high of 228lbs!!! Not good, when I know my optimal weight formy frame is 210lbs.
The last 3 months I committed to Turbulence Training and made somemodifications to my diet outlined in the TT program. What I realizedis that the workouts were more intense, I burned more calories andI made it out of the gym in less time then I previously did. Thisworked well for my busy schedule and it was simple to commit tothis program.
After a 3 month commitment, I am happy to say I am now back at210lbs and feel better then I have in years. All thanks to the TTprogram. I have tried many programs and this is the most effectiveand simple program I have ever used.
I recommend to anyone that faces the same busy work/personal lifethat I do."
Dion Guerin, Sales, Toronto
Visit http://www.turbulencetraining.com/ for fat loss today.
How to Smash Fat Loss Plateaus
Is your fat loss progress slowing down? Are you stuck at the same weight, the same body fat, or the same pant size?
Inevitably, everyone comes across a fat loss plateau. For some, it sticks around longer than others, but no matter how long it lasts, a fat loss plateau is always frustrating.
According to fat loss guru Tom Venuto, one way to burst through plateaus is to increase the intensity of your training.
After all, if you aren't getting results, it might simply mean that your training is not stimulating your body to change (so you can't expect last month's program to work again this month - that's why the Turbulence Training reports always recommend changing your program every 4 weeks).
In addition to changing my client's fat loss programs regularly, we use another TT training rule every workout to make sure that they are continuing to get results and avoid the dreaded fat loss plateaus.
The rule:Try to set a personal best in each workout.
Now the personal best can be accomplished in any weight exercise, bodyweight exercise, or even interval/cardio exercise.
For example, for many of my female clients, we are often trying to set new records in different kinds of push-ups and chin-ups. Recently I challenged one female client to get 15 chest-to-the-floor real pushups. I knew she had it in her. And she did. 15 perfect pushups, smashing her old record by two. It's no surprise she has the best, leanest arms of almost any woman in the gym.
And even if you are having a lousy day, and don't have much energy, you can still try to set a personal record in a low-intensity ab exercise like the plank or side plank.
The great thing is that even with a normal 6-exercise TT workout, there are at least 36 opportunities to set a new personal best.
First, you could set it in any of the 6 exercises.
Second, there are at least 3 ways to do every exercise. So you could have a record for close-grip bench, medium grip bench, and wider-grip bench, or wide-squat, medium squat, or narrow-stance squat.
Third, you can set a repetition record or a weight record. I.e. You could aim to get 2 more reps than last week in your db row exercise, or you could use a heavier dumbbell (all with good form, of course).
So that's at least 36 possible ways to set a record with your strength training. And that doesn't even count the ways that you could set a personal best in your interval training (increasing the distance covered, the time of the interval, the speed of the interval, or the number of intervals).
You can even set a new record by completing one of the TT bodyweight circuits faster than ever (like the latest bodyweight circuit from the January Fat Loss Workout).
All it has to be is one personal best per workout.
Keep a little spreadsheet at home and record your exercises, all the variations, and your rep record and weight records, and the date on which you set the record. Come back to that every week to update it and motivate yourself for your next workout.
The "personal best" rule will increase your motivation and sense of accomplishment and get you back on the fat loss track. At the end of each workout, you'll know that you still achieved progress - even if the scale hasn't changed in a couple of days.
Join the Turbulence Training revolution and find out just how good you can be,
CB
P.S. Only 24 hours left...
To get the monthly January Fat Loss workout for only $14.99. On January 4th, the price goes up to $19.99.
get it ==> January Fat Loss Workout
"With "Turbulence Training", Craig Ballantyne has found the Holy Grail of fitness results-increased muscle with decreased body fat, virtually simultaneously. Nothing works better for getting lean."
Sean Hyson, fitness editor for Men's Fitness and M&F Hers
But hey, no big deal, you might as well upgrade to the TT Membership anyways and get all of the past monthly workouts as well...
a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
"I just wanted to let you know that I have been using your Turbulence Training program diligently since December 2005 and am very impressed by the results I am achieving. As a physician with a particular interest in sports medicine and injury prevention, I find your program to be a superior approach to permanent weight loss and muscular development. The information you provide has a sound basis in all of the latest medical research surrounding exercise physiology and the science of muscle growth. I find your programs to be dynamic and the variety of fitness regimes you offer really minimize the possibility of falling prey to plateaus. As a very busy professional with constant career and family related demands, I find that Turbulence Training is an efficient, highly effective and most of all, fun way towards achieving my fitness goals. I am very grateful to you for this. Keep up the excellent work. Through Turbulence Training, you are changing the lives of many people!"
Dr. Shayne Ladak Resident in Physical Medicine and Rehabilitation McMaster University
Inevitably, everyone comes across a fat loss plateau. For some, it sticks around longer than others, but no matter how long it lasts, a fat loss plateau is always frustrating.
According to fat loss guru Tom Venuto, one way to burst through plateaus is to increase the intensity of your training.
After all, if you aren't getting results, it might simply mean that your training is not stimulating your body to change (so you can't expect last month's program to work again this month - that's why the Turbulence Training reports always recommend changing your program every 4 weeks).
In addition to changing my client's fat loss programs regularly, we use another TT training rule every workout to make sure that they are continuing to get results and avoid the dreaded fat loss plateaus.
The rule:Try to set a personal best in each workout.
Now the personal best can be accomplished in any weight exercise, bodyweight exercise, or even interval/cardio exercise.
For example, for many of my female clients, we are often trying to set new records in different kinds of push-ups and chin-ups. Recently I challenged one female client to get 15 chest-to-the-floor real pushups. I knew she had it in her. And she did. 15 perfect pushups, smashing her old record by two. It's no surprise she has the best, leanest arms of almost any woman in the gym.
And even if you are having a lousy day, and don't have much energy, you can still try to set a personal record in a low-intensity ab exercise like the plank or side plank.
The great thing is that even with a normal 6-exercise TT workout, there are at least 36 opportunities to set a new personal best.
First, you could set it in any of the 6 exercises.
Second, there are at least 3 ways to do every exercise. So you could have a record for close-grip bench, medium grip bench, and wider-grip bench, or wide-squat, medium squat, or narrow-stance squat.
Third, you can set a repetition record or a weight record. I.e. You could aim to get 2 more reps than last week in your db row exercise, or you could use a heavier dumbbell (all with good form, of course).
So that's at least 36 possible ways to set a record with your strength training. And that doesn't even count the ways that you could set a personal best in your interval training (increasing the distance covered, the time of the interval, the speed of the interval, or the number of intervals).
You can even set a new record by completing one of the TT bodyweight circuits faster than ever (like the latest bodyweight circuit from the January Fat Loss Workout).
All it has to be is one personal best per workout.
Keep a little spreadsheet at home and record your exercises, all the variations, and your rep record and weight records, and the date on which you set the record. Come back to that every week to update it and motivate yourself for your next workout.
The "personal best" rule will increase your motivation and sense of accomplishment and get you back on the fat loss track. At the end of each workout, you'll know that you still achieved progress - even if the scale hasn't changed in a couple of days.
Join the Turbulence Training revolution and find out just how good you can be,
CB
P.S. Only 24 hours left...
To get the monthly January Fat Loss workout for only $14.99. On January 4th, the price goes up to $19.99.
get it ==> January Fat Loss Workout
"With "Turbulence Training", Craig Ballantyne has found the Holy Grail of fitness results-increased muscle with decreased body fat, virtually simultaneously. Nothing works better for getting lean."
Sean Hyson, fitness editor for Men's Fitness and M&F Hers
But hey, no big deal, you might as well upgrade to the TT Membership anyways and get all of the past monthly workouts as well...
a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
"I just wanted to let you know that I have been using your Turbulence Training program diligently since December 2005 and am very impressed by the results I am achieving. As a physician with a particular interest in sports medicine and injury prevention, I find your program to be a superior approach to permanent weight loss and muscular development. The information you provide has a sound basis in all of the latest medical research surrounding exercise physiology and the science of muscle growth. I find your programs to be dynamic and the variety of fitness regimes you offer really minimize the possibility of falling prey to plateaus. As a very busy professional with constant career and family related demands, I find that Turbulence Training is an efficient, highly effective and most of all, fun way towards achieving my fitness goals. I am very grateful to you for this. Keep up the excellent work. Through Turbulence Training, you are changing the lives of many people!"
Dr. Shayne Ladak Resident in Physical Medicine and Rehabilitation McMaster University
Tuesday, January 02, 2007
Workout number 1 for 2007
I had some good workouts last week and I'm glad to be on to a new training phase this week as well.
But at the same time, I will be
Easing back into it - goinbg at aboot 80 percent.
I suggest you do the same if you were training less frequently last week.
Prior to the holkidays I had some
Pre holiday "hot spots" that were giving me a little teouble.
My QL on my right side and my right pec...minor, minor annoyances but there has been improvemnet in both - and that's another reason to not redline it today.
In this training phase, my emphasis is on my upper back and my bench. Should be fun.
I also want to add a little stretching for my lats to help reduce upper back soreness and improve shoulder mobility
1a) Snatch (5x2)
1b) floor press (5x5) 225
2a) Pistol (3xMax)
2b) DB press (3xMax) powerblocks
3) DB row (3xMax)
Stretch - couple of moves
7 Weight Loss Mistakes
When it comes to fat loss, I feel like I've been everywhere andseen everything. I've watched 95% of people in the gyms strugglewith weight loss and make no progress, but I've also watched the weirdest and wildest regimens work for others.
And in dealing with thousands of people on the Internet and throughthe Men's Health website, I've been able to pick up on the "SevenMistakes People Make When Trying to Lose Fat"
Here they are to help you avoid them...
1. People simply fail to consider the consequences of their actions.
Alwyn Cosgrove (one of the top trainers in the business) once toldme, "I get my clients to think, 'Will this help me or not? Is thisa positive step or not?' If you can see that every action that youtake is either helping you lose fat or stopping you from losingfat, then you will start to make better choices."
So remember that everything you put in your mouth is either for oragainst fat loss. And every exercise choice you make is either foror against fat loss. "Get that", Alwyn says, "and you're a hit."
2. People neglect to control their insulin and blood sugar levels -2 key factors in determining whether or not the body fat will comeoff.
If you eat processed foods you are guaranteed to elevate yourinsulin & blood sugar levels. If you do that, your body sends themessage, "Store fat!", and you won't make any progress. So avoidwhite-flour based bakery products, sugary drinks, and almost anycarbohydrate snack that comes in a bag or a box.
3. People train like it's the 80's.
Yes, I know. Eighties music is popular again. But that doesn't meanineffective training methods from the 80's like light weights, lowintensity steady state cardio, and endless low-intensity ab workshould also make a comeback. That type of training should stayburied in the back issues of cheesy muscle magazines. Stick tostrength training and interval training for efficient and effectivebody changing routines.
I know that the "fat-burning" zone and "morning cardio on an emptystomach" has been drilled into your heads by well-meaning trainersand articles, but science just doesn't support this.
The latest on fat loss research from Australia has shown that a20-minute interval program led to significantly more weight lossthan 40-minute aerobic sessions.
We must adapt our programs to the science in order to succeed.Don't be left behind!
4. People don't take 30 minutes to plan their next day's foodintake.
If you fail to do this, you will set your fat loss efforts back bya minimum of 72 hours. Without a good meal plan, you are left tohunt and gather food in the modern world. And that's a recipe forfat loss disaster. You are bound to eat something processed if youaren't prepared. You will lose the fat burning benefits fromyesterday's workout and it will take until the end of the followingday to get back on track. An entire 72-hour period wasted.
5. People don't eat enough vegetables.
We can thank John Berardi for making it common knowledge that youshould eat fiber-rich vegetables at every meal to assist your fatloss efforts. By doing so, you'll control your blood sugar andinsulin - thus supporting the optimal hormonal situation for fatloss.
6. People screw up their hormones with poor lifestyle choices.
If you are out boozing and staying up late on the weekend, you areshutting down your fat loss and messing up the optimal hormonalenvironment for fat burning. I will talk a lot more about theoptimal hormonal levels for fat loss in the future, as I believethis is the underrated key to building your best body ever.
7. People don't plan and monitor their training sessions.
If you are still going to the gym without a plan, then you aregoing to have a hard time losing fat. And if you aren't recordingyour workouts and eating habits, then you aren't losing as much fatas you probably can. To fix this mistake, start by getting on trackwith strength training and interval training. It's guaranteed toget you lean.
I know that your motivation is high at this time of the year. Sograb a good program based on science, add to that a nutrition PLAN(that is actually planned out on paper - like the TT NutritionGuidelines from Dr. Chris Mohr), and get some social support onyour side and you will succeed this year.
Visit http://www.turbulencetraining.com/ for fat loss today.
Best of luck to you in all you do in 2007.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
P.S. Become a TT Success Stories just like these men and women
"TT Training has revolutionized my workout routine--NO more excuses!No time for the gym...NO problem, can't go outside...No problem! Thebodyweight workouts kept me strong this fall."
Mary Iverson
"Hi Craig, I am enjoying Turbulence Training. I am a personaltrainer, so I've incorporated much of it into my sessions. ThoughI used some philosophies from TT, your program has added a world ofnew ideas, methods, and techniques to my client sessions. And forthat, I thank you so very much. Even my wife loves it, ha! Somuch more to read and implement, so TT reading will keep me busyfor many months to come. Make it a great day!"
Loren Salas
Get your very own copy of Turbulence Training & the Nutrition Guide here: http://www.turbulencetraining.com/
"The things I like the most in the TT program:
a) Large number ofdifferent exercises allowing for ever new combinations, whichprevent boredom and routine.
b) Different approaches to strengthtraining (dumbbells, own body, simple implements).
c) A lot ofprecise information about pacing, timing and choosing effortlevels.
d) Sound and solid information on kinesiology andphysiology of training."
Peter Tancig
"Hi Craig, I wanted to send you a note regarding TT. The workoutsare great and if you incorporate the diet plan you can't help butlose FAT. I have been using the program for three weeks and havedropped twenty one pounds. I look forward to getting down to mygoal weight within a year. I am very happy to have purchased thisprogram and would recommend it to other with no hesitation. Thankyou very much."
Tim Jones
And in dealing with thousands of people on the Internet and throughthe Men's Health website, I've been able to pick up on the "SevenMistakes People Make When Trying to Lose Fat"
Here they are to help you avoid them...
1. People simply fail to consider the consequences of their actions.
Alwyn Cosgrove (one of the top trainers in the business) once toldme, "I get my clients to think, 'Will this help me or not? Is thisa positive step or not?' If you can see that every action that youtake is either helping you lose fat or stopping you from losingfat, then you will start to make better choices."
So remember that everything you put in your mouth is either for oragainst fat loss. And every exercise choice you make is either foror against fat loss. "Get that", Alwyn says, "and you're a hit."
2. People neglect to control their insulin and blood sugar levels -2 key factors in determining whether or not the body fat will comeoff.
If you eat processed foods you are guaranteed to elevate yourinsulin & blood sugar levels. If you do that, your body sends themessage, "Store fat!", and you won't make any progress. So avoidwhite-flour based bakery products, sugary drinks, and almost anycarbohydrate snack that comes in a bag or a box.
3. People train like it's the 80's.
Yes, I know. Eighties music is popular again. But that doesn't meanineffective training methods from the 80's like light weights, lowintensity steady state cardio, and endless low-intensity ab workshould also make a comeback. That type of training should stayburied in the back issues of cheesy muscle magazines. Stick tostrength training and interval training for efficient and effectivebody changing routines.
I know that the "fat-burning" zone and "morning cardio on an emptystomach" has been drilled into your heads by well-meaning trainersand articles, but science just doesn't support this.
The latest on fat loss research from Australia has shown that a20-minute interval program led to significantly more weight lossthan 40-minute aerobic sessions.
We must adapt our programs to the science in order to succeed.Don't be left behind!
4. People don't take 30 minutes to plan their next day's foodintake.
If you fail to do this, you will set your fat loss efforts back bya minimum of 72 hours. Without a good meal plan, you are left tohunt and gather food in the modern world. And that's a recipe forfat loss disaster. You are bound to eat something processed if youaren't prepared. You will lose the fat burning benefits fromyesterday's workout and it will take until the end of the followingday to get back on track. An entire 72-hour period wasted.
5. People don't eat enough vegetables.
We can thank John Berardi for making it common knowledge that youshould eat fiber-rich vegetables at every meal to assist your fatloss efforts. By doing so, you'll control your blood sugar andinsulin - thus supporting the optimal hormonal situation for fatloss.
6. People screw up their hormones with poor lifestyle choices.
If you are out boozing and staying up late on the weekend, you areshutting down your fat loss and messing up the optimal hormonalenvironment for fat burning. I will talk a lot more about theoptimal hormonal levels for fat loss in the future, as I believethis is the underrated key to building your best body ever.
7. People don't plan and monitor their training sessions.
If you are still going to the gym without a plan, then you aregoing to have a hard time losing fat. And if you aren't recordingyour workouts and eating habits, then you aren't losing as much fatas you probably can. To fix this mistake, start by getting on trackwith strength training and interval training. It's guaranteed toget you lean.
I know that your motivation is high at this time of the year. Sograb a good program based on science, add to that a nutrition PLAN(that is actually planned out on paper - like the TT NutritionGuidelines from Dr. Chris Mohr), and get some social support onyour side and you will succeed this year.
Visit http://www.turbulencetraining.com/ for fat loss today.
Best of luck to you in all you do in 2007.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
P.S. Become a TT Success Stories just like these men and women
"TT Training has revolutionized my workout routine--NO more excuses!No time for the gym...NO problem, can't go outside...No problem! Thebodyweight workouts kept me strong this fall."
Mary Iverson
"Hi Craig, I am enjoying Turbulence Training. I am a personaltrainer, so I've incorporated much of it into my sessions. ThoughI used some philosophies from TT, your program has added a world ofnew ideas, methods, and techniques to my client sessions. And forthat, I thank you so very much. Even my wife loves it, ha! Somuch more to read and implement, so TT reading will keep me busyfor many months to come. Make it a great day!"
Loren Salas
Get your very own copy of Turbulence Training & the Nutrition Guide here: http://www.turbulencetraining.com/
"The things I like the most in the TT program:
a) Large number ofdifferent exercises allowing for ever new combinations, whichprevent boredom and routine.
b) Different approaches to strengthtraining (dumbbells, own body, simple implements).
c) A lot ofprecise information about pacing, timing and choosing effortlevels.
d) Sound and solid information on kinesiology andphysiology of training."
Peter Tancig
"Hi Craig, I wanted to send you a note regarding TT. The workoutsare great and if you incorporate the diet plan you can't help butlose FAT. I have been using the program for three weeks and havedropped twenty one pounds. I look forward to getting down to mygoal weight within a year. I am very happy to have purchased thisprogram and would recommend it to other with no hesitation. Thankyou very much."
Tim Jones
Is Goal-Setting A Joke?
I've been reading a lot of blog posts and newsletters about how goal setting is a joke...but its not...here's why...
*****
I am no stranger to goal setting, and I hope that you take time to goal-set as well.
Setting goals or even making New Year's resolutions is not a bunch of hogwash, cheesy, fluffy hocus-pocus either. It's no joke.
Research shows that people who write their goals down succeed far more than people that don't write down their goals. It's that simple. Write them down, review them, and keep them at the forefront of your thoughts - that way you'll always be working towards them.
What I have done in the past is create a word document with goals for different areas of business, my finances, my own workouts, my reading list, and some travel goals. I keep those on file and refer to them often, several times per week.
And I must say, its served me well. Not only as a motivator and schedule but also as a reminder about goals that I would have forgotten about if I didn't write them down.
Over the holidays I got an e-book from a trainer in the UK named Dax Moy. He's a bright guy, and has done phenomenally well with his business (he even has a DVD out showing the training program that helped one of Britain's "Pop Idols" lose over 100 pounds).
Anyways, Dax's goal-setting e-book is called "The Magic One Hundred". In it, Dax tells some good stories about his own life and how he developed his goal setting system. Drawing from those lessons, he shows you how to achieve 100 phenomenal goals in a short amount of time. I'll let him tell you the rest of the story here:
Dax Moy's Magic One Hundred
It helped me identify several new significant goals and strategies of achieving these goals. It was an excellent brainstorm tool, and a kick-in-the-butt to organize the goals into readily achievable tasks.
What more can I say? If you want to achieve something extra special this year, strike that, if you want to achieve something extraordinarily special in the next 100 days, then pick up the Magic One Hundred and get going NOW!
It's what you make of it,
CB
PS. Let's face it. We are full of motivation at this time of the year...
So keep it going.
Click HERE to get Dax Moy's Magic 100 program
Within the hour of starting to read Dax's book, you'll be full of ideas, more motivation, and commitment to succeeding. I look forward to hearing great things from you this year!
PPS - Dax was one of the most impressive business owners I met last year.
The guy has it figured out. Not only is he doing well financially, but he spends a LOT of time with his family. And isn't that what its all aboot? We all want to succeed but we want to have fun at the same time. That's why Dax makes you set adventure goals as well as health goals, financial goals, and goals in other areas of life.
Read More About The Magic One Hundred
*****
I am no stranger to goal setting, and I hope that you take time to goal-set as well.
Setting goals or even making New Year's resolutions is not a bunch of hogwash, cheesy, fluffy hocus-pocus either. It's no joke.
Research shows that people who write their goals down succeed far more than people that don't write down their goals. It's that simple. Write them down, review them, and keep them at the forefront of your thoughts - that way you'll always be working towards them.
What I have done in the past is create a word document with goals for different areas of business, my finances, my own workouts, my reading list, and some travel goals. I keep those on file and refer to them often, several times per week.
And I must say, its served me well. Not only as a motivator and schedule but also as a reminder about goals that I would have forgotten about if I didn't write them down.
Over the holidays I got an e-book from a trainer in the UK named Dax Moy. He's a bright guy, and has done phenomenally well with his business (he even has a DVD out showing the training program that helped one of Britain's "Pop Idols" lose over 100 pounds).
Anyways, Dax's goal-setting e-book is called "The Magic One Hundred". In it, Dax tells some good stories about his own life and how he developed his goal setting system. Drawing from those lessons, he shows you how to achieve 100 phenomenal goals in a short amount of time. I'll let him tell you the rest of the story here:
Dax Moy's Magic One Hundred
It helped me identify several new significant goals and strategies of achieving these goals. It was an excellent brainstorm tool, and a kick-in-the-butt to organize the goals into readily achievable tasks.
What more can I say? If you want to achieve something extra special this year, strike that, if you want to achieve something extraordinarily special in the next 100 days, then pick up the Magic One Hundred and get going NOW!
It's what you make of it,
CB
PS. Let's face it. We are full of motivation at this time of the year...
So keep it going.
Click HERE to get Dax Moy's Magic 100 program
Within the hour of starting to read Dax's book, you'll be full of ideas, more motivation, and commitment to succeeding. I look forward to hearing great things from you this year!
PPS - Dax was one of the most impressive business owners I met last year.
The guy has it figured out. Not only is he doing well financially, but he spends a LOT of time with his family. And isn't that what its all aboot? We all want to succeed but we want to have fun at the same time. That's why Dax makes you set adventure goals as well as health goals, financial goals, and goals in other areas of life.
Read More About The Magic One Hundred
Monday, January 01, 2007
Happy New Year!
Let's get right to it...right to the fat loss, new workout plans, resolutions, highly motivated commitment, and goals to be achieved.
The answers to your workout problems are staring you in the face.
I see this all the time when you, and other clients just like you, fill out feedback forms on your workouts and nutrition.I see the problems almost immediately. And you know what, so do you. (And if you don't, you do when I point it out to you!). Once you have the "A-ha" moment about your fat loss problems, then you know where to focus your energy on improving your program.
The biggest problems, as I've mentioned before is the matching of your perception of your vegetable intake with the reality of your vegetable intake. Every single person thinks they are eating more vegetables than they really are. So examine your intake.
After my review of the client's feedback form, I send a lot of follow up questions. Here are some common questions that you should ask yourself, if your fat loss program needs improvement to help you through a plateau.
1) How can you get more sleep?
Most of you are getting less than 7 hours. So what can you do to get another 30 minutes of sleep this month?
2) If you have a diet downfall, go over the details for me. Document when you eat the wrong foods. How often you eat the wrong foods. What triggers eating the wrong foods.
Then you can work on eliminating the triggers that bring down your diet and hold back your fat loss
3) If you have an injury, write down all the details about what activities trigger soreness or pain. That way, you can avoid those activities and you'll stay healthy, and able to exercise without pain.
4) Be honest and identify your biggest obstacle to success. Once you do that, outline 2 or 3 solutions to help you overcome this obstacle.
For most people, not taking healthy, fat-burning meals to work or to have on the weekends are going to be the biggest hurdles to fat loss.
But those hurdles are easy to overcome.
Are you willing to get serious on your nutrition? If you are willing to get serious about your eating you will melt fat off superfast. You will also have more energy.
Review the nutrition information in your manual. Make the changes. Start small. 2 Changes per day. More vegetables! Plan, shop, and prepare on one day on the weekend.
Success is going to be supereasy for you.
"Craig, thanks to the TT Nutrition guidelines, I woke up the next morning and already saw improvement in my whole body! Unbelievable. I can hardly wait to see my physique after 2 weeks of Turbulence Training."
Arthur Capone
"At the end of week one, I lost 3.5 pounds and I was feeling great. Yesterday was the end of week two and I lost 3 more pounds! Six and a half pounds in two weeks and I feel outstanding. Not the least bit tired or weak. I've never been so enthusiastic about each workout. I didn't bother to take a 'before' photo, but I may still do that. I would have touched base with you sooner, but with work, school, training, etc., I'm always pressed for time. And of course, that's what makes Turbulence Training such a convenient program."
Chuck Fager
So take a before photo for yourself and keep it on file. In 2 or 3 months time you'll have an amazing transformation that even the most bashful of you will want to show off.
Solve the problem, reach your goal,
CB
P.S. Get started now...and you'll be kicking butt in a month...
Which is when I should have the Membership site ready for the public...
And I hope you'll take advantage of the Pre-Launch offer. Just a reminder, here's the deal...
a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
Let's get right to it...right to the fat loss, new workout plans, resolutions, highly motivated commitment, and goals to be achieved.
The answers to your workout problems are staring you in the face.
I see this all the time when you, and other clients just like you, fill out feedback forms on your workouts and nutrition.I see the problems almost immediately. And you know what, so do you. (And if you don't, you do when I point it out to you!). Once you have the "A-ha" moment about your fat loss problems, then you know where to focus your energy on improving your program.
The biggest problems, as I've mentioned before is the matching of your perception of your vegetable intake with the reality of your vegetable intake. Every single person thinks they are eating more vegetables than they really are. So examine your intake.
After my review of the client's feedback form, I send a lot of follow up questions. Here are some common questions that you should ask yourself, if your fat loss program needs improvement to help you through a plateau.
1) How can you get more sleep?
Most of you are getting less than 7 hours. So what can you do to get another 30 minutes of sleep this month?
2) If you have a diet downfall, go over the details for me. Document when you eat the wrong foods. How often you eat the wrong foods. What triggers eating the wrong foods.
Then you can work on eliminating the triggers that bring down your diet and hold back your fat loss
3) If you have an injury, write down all the details about what activities trigger soreness or pain. That way, you can avoid those activities and you'll stay healthy, and able to exercise without pain.
4) Be honest and identify your biggest obstacle to success. Once you do that, outline 2 or 3 solutions to help you overcome this obstacle.
For most people, not taking healthy, fat-burning meals to work or to have on the weekends are going to be the biggest hurdles to fat loss.
But those hurdles are easy to overcome.
Are you willing to get serious on your nutrition? If you are willing to get serious about your eating you will melt fat off superfast. You will also have more energy.
Review the nutrition information in your manual. Make the changes. Start small. 2 Changes per day. More vegetables! Plan, shop, and prepare on one day on the weekend.
Success is going to be supereasy for you.
"Craig, thanks to the TT Nutrition guidelines, I woke up the next morning and already saw improvement in my whole body! Unbelievable. I can hardly wait to see my physique after 2 weeks of Turbulence Training."
Arthur Capone
"At the end of week one, I lost 3.5 pounds and I was feeling great. Yesterday was the end of week two and I lost 3 more pounds! Six and a half pounds in two weeks and I feel outstanding. Not the least bit tired or weak. I've never been so enthusiastic about each workout. I didn't bother to take a 'before' photo, but I may still do that. I would have touched base with you sooner, but with work, school, training, etc., I'm always pressed for time. And of course, that's what makes Turbulence Training such a convenient program."
Chuck Fager
So take a before photo for yourself and keep it on file. In 2 or 3 months time you'll have an amazing transformation that even the most bashful of you will want to show off.
Solve the problem, reach your goal,
CB
P.S. Get started now...and you'll be kicking butt in a month...
Which is when I should have the Membership site ready for the public...
And I hope you'll take advantage of the Pre-Launch offer. Just a reminder, here's the deal...
a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member
b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member
c) For current members...you can add another 12 months onto your current membership for only $77. Click HERE to renew
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