TT for Meatheads, Workout 2

Upper body Meathead workout today...modified for my goals, but still giving my arms a bit of a shake 30-minutes after finishing it. Some classic upper body exercises.

Bench Press - Worked up to a set with 260

1A) Seated Row - 3x8 with 195
1B) DB Incline Press - 2x8 with 80

2A) Chinup - 10, 8, 6
2B) DB Rear Delt Raise -

35 minute workout. Tempted to do more, but that's a good thing. Workouts should leave you wanting more, not exhausted to the point of fatigue. That's the "marathon mentality", and doesn't do you as much good as looking at your workouts as "training"...Turbulence Training.

Change your mindset to change your body,

Craig Ballantyne

PS - The 4-Week TT Twitter Transformation Contest starts TODAY!

Grab a paper, get your before photos, and take your measurements...then get ready to transform your body for the next 4 weeks.

Click Here for the 4-Week Contest Rules

TT for Meatheads, Workout 1

Last week ended the 4th week week of TT2K3, so this week it was time for a new program. I'm going to switch out of the regular TT workouts and take on the new TT for Meatheads 4-week program. It should be a blast. Here's my workout #1, keeping in mind I held a little back because it was a new program.

It's always a good idea to go at 80% (or less if you are a beginner) when you start a new program, since you are guaranteed to be sore from the new moves, there is no point in making it extreme soreness.

1A) Squat - 315x2x8
1B) DB Shrug - 2x10

2) DB Split Squat - 70x2x8

3) DB Step-up - 50x2x8

And I added in a "6-Minute Abs Workout". That will be one of the two October TT Workouts of the Month, and this 6-minute abs workout went perfectly. You're going to like it a lot.

This entire workout lasted just 37 minutes. Fast and fun and effective.

Give TT for Meatheads a try,

Craig Ballantyne

PS - The 3rd TT Transformation Contest starts TODAY!

Grab a paper, get your before photos, and take your measurements...then get ready to transform your body.

Click Here for the TT Contest Rules

3-Minute Arms & 30-Minute Workout

I've added the 3rd TT Workout of the Month to www.ttmembers.com now...you can get the 7 System 3-Minute Arm Workouts here: 3-Minute Arms. A fun, fast way to add a lot of results in only a short amount of time to your workouts.

If you want to add more arm exercises to your TT workouts, but without turning your Turbulence Training workout into a marathon bodybuilder session, use these 7 systems to create dozens of fun, fast, and effective arm pumping workouts. You'll be amazed at how much you can get done in a short amount of time.

Unfortunately, I didn't get a chance to do a 3-minute arm workout today, but I did do...

Deadlifts - 315x5x5 (in the first set I did 4 reps with a double overhand grip, and all other sets were done with an alternate grip).

Overhead Squats - Worked up to 125x5

Pullups - 12

That's it. Only had time for a 30-minute session (including warm-up). Still got a good deadlift session in, despite being tired (Went to bed late...and then at 3:15am the power went out in my building and the fire alarm started malfunctioning, so every minute a high pitched piercing noise went off ALL night. That doesn't help ya sleep, you know?).

I'm starting with TT for Meatheads on Sunday or Monday. Anybody else going to use that workout?

Download all 3 new TT workouts today,

Craig Ballantyne, CSCS, MS

Click Here to download ALL of the TT Workouts

Female Bodysculpting Workout

Bodyweight bodysculpting workout for women.

A fast, fun bodyweight workout for women to help them sculpt their arms and abs. This program is a guaranteed NO-BULK workout, because it isn't a high-volume bodybuilding program or high-calorie diet.

You'll use interval training instead of long, boring cardio sessions to help you lose more belly fat in less time - just like the research shows.

Click Here to download TT Bodysculpting for Women

Turbulence Training for Meatheads

You can now download Turbulence Training for Meatheads - a 4-day per week muscle building program.

Click Here to download TT for Meatheads

Next Transformation Contests

I have TWO new free contests starting on Monday...

...discover the rules and prizes at these links...and NO, you don't have to buy anything to enter. There are Free Workouts available.

Contest #1 - 4-weeks:

http://www.TransformationContest.com/twitter

Contest #2 - 12 weeks:

http://www.TransformationContest.com/rules.shtml

PPS - YES, you can enter both contests.

More From the Turbulence Training Contest Winner

Here's more of Catherine's trials and tribulations pre-TT, and then more about the results of her TT results...

"It's my love for food, drink, and lying about with a good book that got me up to 153 pounds, but, quite frankly, I think it's the pursuit of pleasure that helped me get the fat off again.

Let me explain, I have a strong moral center, I'm not out to do anything wrong, but if I can't find enjoyment in something, it's going to be really hard to get me to do it for long, so if I have to starve and do 14 hours a cardio a week to conform to someone else's standard of beauty it's just not going to happen.

TT, thank heaven, doesn't ask me to do that. I get a great deal of enjoyment out of my pushups. Really. It's only the last three in each set that that demand serious effort, and they're worth it.

Recently I went to Las Vegas with an old college roommate. Everything we hoped and more. The shows- Jersey Boys and Le Reve, fabulous. Our view from the 57th floor of The Wynn was amazing, and we'd leave the curtains open to wake up to the spectacular sunrise each morning, then eat and down to the pool before nine.

Oh the bliss of really truly having nothing to be ashamed of at the pool! I don't even feel like I need makeup anymore, just sunscreen. So great to walk and walk without feeling tired, and the shopping!

We bought swimsuits, dresses, lingerie...off the rack! On sale! And it all fit! Oh the joy.

I was proposed to at the craps table at the Bellagio- twice!

One guy asked if he could touch my shoes- weird, but oddly flattering.

In just a few months, I've gone from middle aged invisibility to...hmmm, I don't know what to call it because it's not the same as the attention that you get in your twenties that often makes you uncomfortable, it's more like being comfortable in your own skin, embracing who you are.

Yes, that's it.

So pushing hard to the end of an interval, struggling to get one legged stability ball curls right, or digging down for those last two mountain climbers becomes a pleasure because the payoff is so real. This morning, that veggie omelet tasted so good. So, back to life's regular joys. Family, soccer practice, laundry. It is so good to be home.

Catherine

**********************
Congratulations to everyone in the TT contest...let's get ready for round #3 next week!

Here are the rules of the upcoming 12-week contest and the 4-week mini "Twitter" contest...and YES, you can do both.

www.TransformationContest.com/Rules (12-week contest)

www.TransformationContest.com/Twitter (4-week contest)

TT Transformation Contest Winner!!!

In a landslide victory, I'm proud to announce our new "Miss Turbulence Training" is Catherine (aka Pageboy). 

Congratulations!!!

You've won $2000 and a 3-year Platinum Membership.

Second place...to our Rock-Hard bodied Karla. What a smokin' transformation. Congrats!!!

You've won a cool $1000 and a 2-Year Platinum Membership.

And in third place, representing the boys...Kerry! Great abs gets you $500 and a 1-Year Platinum Membership.

This transformation blew me away. Keep up the great work everyone!

Oh, and Kali wins $500 for best video!

Congrats to everyone,

Craig Ballantyne, CSCS, MS

Click Here to see the winners

Total Body Workout in Vegas

As usual, my trip to Vegas is very tame, so the "what happens in vegas, stays in vegas" rule does not apply to me. Last nice I had a shockingly good steak salad at ESPN Zone in the New York-New York hotel, followed by bowling (I was just getting the hang of it when we left), and then I had a drink on top of the Rio Hotel in their bar, Voodoo. Heck of a view.

Today I got up early, and did a workout. The gym at the Luxor hotel is bigger, better, less crowded, and $20 cheaper than the gym at MGM. It was one of the best hotel gyms I've trained at, with dumbbells up to at least 80 and I think even 100. Plus, they have a squat rack - not a smith machine - but a squat rack. And I trained in my new black high-top converse that I bought yesterday.

This was a real random total body workout, since my day called for deadlifts, but those were not allowed.

Pullups - 12
"Typewriter" Pullups - 5 per side
Pistol Squats - 10 per side
Chinups - 10
Full Olympic Squats - worked up to 225x8
Chinups - 8
1-Arm Standing DB Shoulder Press - worked up to 65x7
BB Row - 5x10 @ 155
3-Minute Arms with the 10 RM method

Good times,

Craig Ballantyne, CSCS, MS

PS - 3-Minute Arms comes out this weekend.

Become a TT Member today and you'll get first crack at that program, plus...

-> TT Female Bodysculpting
-> TT for Meatheads

Click here to get your 3-month TT Membership FREE with your copy of TT

Turbulence Training Scam?

Some folks ask if Turbulence Training is a scam...well, see what one Skeptic has to say...

Shanda, a Turbulence Training Skeptic, Loses 16.2 lbs, 6.3% body fat, and 17.25 inches in ONLY 12 Weeks

This has been an amazing 12 weeks. I never imagined that my life would change so much in such a short time. My husband introduced me to TT and the contest, and I decided to give it a try. For that I am very thankful.

Before joining TT, I would lose weight only to put it back on later. I was always on a “diet”, and my workouts were some form of slow cardio. There would often be an excuse for not being able to exercise, not having a gym membership or being too busy with the kids.

Many times I complained of being tired or not feeling well. I was told that it could be due to being overweight, but I didn’t agree. Pregnancy scared me because of additional weight gain.

I was skeptical about paying the $ to join TT, not knowing if it would work for me. Now I have to say that it was probably the best $ spent.

TT introduced me to weight training and intervals. I did all of my workouts at home with my 3 young boys hanging around. I never skipped a workout as it soon became habit. The workouts were hard, but I felt great when I was finished. I could feel the changes happening in my body.

My pants soon became loose, and then I started fitting into pants that I haven’t worn in years. I started getting comments from people, and I even had a 90 year old lady compliment me on my weight loss. I hadn’t realized it was so noticeable!

With the dropped pounds and inches also came more positive results. My husband no longer heard me complain of not feeling well or being tired. I now have much more energy; I enjoy taking long bike rides with my boys and being active with them.

You can see from my pictures just how much my posture has improved. I FINALLY feel like I have control over my body. And that is one amazing feeling. If I were to become pregnant again, I know that with the help of TT I would have a healthier pregnancy and be able to lose the baby fat.

I thought 12 weeks sounded like a long time, but as I look back, it went so fast. It made me realize that I can make amazing changes in that amount of time. I never imagined that after just 12 weeks, I would lose a total of 16.2 lbs, 6.3% body fat, and 17.25 inches!!!

Thank you Craig for a plan that I am able to follow and that is proven to work!

Shanda

Day 1 Weight: 196.2 lbs

Day 84 180.0 lbs

Weight loss -16.2 lbs

Day 1 Body Fat: 34.7%

Day 84 28.4%

Body fat loss -6.3%

Day 1 Waist: 37

Day 84 32.75

Loss -4.25

Day 1 Hips: 44

Day 84 41.25

Loss -2.75

Day 1 Thigh 23

Day 84 20.75

Loss -2.25

Total loss of 16.2 lbs, 6.3% body fat, and 17.25 Inches!!!

******************
Congrats Shanda!

Craig Ballantyne, CSCS, MS

Click Here to get started with Turbulence Training

Lose Deadly Belly Fat

"Barry Finds It is NEVER Too Late to Burn Fat & Regain Health, Losing 11.5 Pounds and 11% Body Fat, While Burning 5.5 inches of DEADLY Fat From His Waist"

Barry Sanders

Age: 53

Height: 5’6”

Before TT Weight 233 lbs

After 221.5 lbs

Body Fat % 32.5

After 21.5

Waist 44”

After 38.5”

When I joined the U.S. Army at 18, I weighed 126 lbs. Boot Camp bulked me up considerably to 148 lbs., which was not a bad thing. Six years later, I was leaving the military life behind and that is when I really began to put on the pounds.

By the time I hit 40, my blood pressure was through the roof. The doctor said he believed if I would lose the weight my blood pressure would return to normal; but any medicine he put me on made me feel weak and tired and, though I would lose a few pounds, I would end up gaining back even more.Early this year, (2008) I looked at the scale and it read an all time high of 266 lbs.

I determined I would change this vicious cycle before making my wife of 26 years a widow and never getting to see my 6 grandchildren grow up.I began experimenting with several different training and eating programs and was able to get down to a low of 233 lbs. and 32.5% body fat.

But it kept fluctuating, and there is where I got stuck for months. That is when I discovered your Turbulence Training 12 week contest and decided to see if you could help me get under this plateau.

I began with the advanced original Turbulence Training workout for 4 weeks, switched to TT for Maximum Fat Loss for 4, and then finished with Turbulence Training for Mass. My job requires a lot of travel and I was out of town for 6 of the 12 weeks and was able to continue the exercises with little problems by following Craig’s advice of planning ahead. I always booked hotels that I had checked for adequate facilities or substituted TT body weight exercises.

I have been eating five smaller meals a day, all with protein. I also used “Eat Stop Eat” principles to help give me a little boost. The results have been a loss of 11.5 lbs. and 5.5” off my waist, but the part I’m proudest of is the 11 point drop in body fat percentage.

The results of all this has been a considerable drop in the infamous bottom # on my blood pressure. I never had much success in keeping it down even on two high dose medications. It was not unusual for it to reach 115, but now it stays around 85 even when I accidentally forget to take my meds for a day.

I am actually looking forward to my 6 months checkup coming up in September. I believe the doctor will at least lower my meds if not take me off of them entirely.

Thank you, Craig Ballantyne, for helping me regain my health and lengthen my life. I will never go back again!

Barry Sanders

*******************
Congratulations on your new lifestyle Barry! You are an inspiration to every guy who wants to get fit for his kids or grandkids and reach his goal weight. Keep up the great work,

Craig Ballantyne, CSCS, MS

Turbulence Training Fitness Model!

Karla looks as good as any fitness model on the cover of any fitness magazine...

"Karla Got Her Rock-Hard Body and Lost 15.2 Pounds, 6.65% Body Fat, and 14 Inches While Exercising LESS Than Before"

Rock Hard Revolution was the title of my thread/journal to document my 12-week transformation challenge.

Definitely aggressive, but I knew a positive mindset would be key to success. I wanted that “rock hard body” more than anything! My weight was nearing an all-time high, and I felt like I was slipping away from the vibrant, fit person I wanted to be.

Turbulence Training turned out to be a great fit for me. Challenging workouts with a lot of variety, quick duration interval cardio, and the ability to workout less and see more results! I also developed new nutrition habits – like packing my food every day and eating clean foods like oats, egg whites, lean meats, and tons of veggies. I learned that I didn’t need a cheat meal – I could enjoy myself at a restaurant or social situation while still eating clean.

Although each day was a conscious effort, and some held more challenges than others, the 12 weeks seemed to fly by! When I look back on my experience, a couple key things stand out:

1) I learned I can and will accomplish anything I set my mind to! There were a lot of days that I thought my goals were probably too aggressive.

Every week I dug deeper, though, and happily made the effort and sacrifices needed to get closer to reaching my goals. I am most proud of the strength and resolve I had when it mattered most.

2) I learned that social support and accountability, for me, play a huge role in my success. The core TT Challenge group was a great support network.

I learned from them, got energy and motivation from them, and became stronger myself by the very process of supporting others. I also have a great trainer who pushed me through one of my TT workouts each week. She was really my personal champion/supporter. She gave the tough love that I needed to keep shooting for my goals when they didn’t seem possible. I found she was the one person who didn’t let me off the hook easy – and this is important to have!

3) Finally, I now have a much greater understanding of and appreciation for my body and what it is capable of. I challenged my body daily with new workouts, weights, and intervals, and it responded. Every week I saw positive changes in my body. I’ve never felt better - physically, mentally or emotionally.

Although I daily recommend Turbulence Training to friends, family and co-workers, it was the TT Challenge that really drove me to pull everything together and get the body I deserve. The personal pride I feel in the effort I put forward and the results I achieved can not be explained in words.

Vince Lombardi said, 'The harder you work, the harder it is to surrender.' Those words kind of summarize my journey. No matter what the outcome of the contest, I have won given everything I gained during this challenge! I now set the bar higher for myself, in all areas of my life, because I know I can achieve anything with the right plan, mindset and support!

Karla

Start: May 5th, 2008

Height: 5'7"

Weight: 158 lbs

Bodyfat: 20.8% (using 7 pt skinfold test)

Chest: 38 7/8"

Upper Arm: 12 3/16"

Waist (smallest part): 29 1/4"

Belly Button: 30 11/16"

Hips: 40 1/2"

Thigh: 23 9/16"

End: July 27th, 2008

Weight: 142.8 lbs

Bodyfat: 14.15% (using 7 pt skinfold test)

Chest: 35 3/4"

Upper Arm: 11"

Waist (smallest part): 26 3/4"

Belly Button: 27 6/16"

Hips: 37 1/2"

Thigh: 21 14/16"

Change:

Weight: -15.2 lbs

Bodyfat: -6.65%

Chest: -3 1/8"

Upper Arm: -1 3/16"

Waist (smallest part): -2 1/2"

Belly Button: -3 5/16"

Hips: -3"

Thigh: -1 11/16"

Click Here to download the same Turbulence workouts Karla used

Transformation Contest Six Pack Abs

"Mark Burns 6.2 Pounds of Belly Fat and FINALLY Gets Abs"

Six months.....six short months since I joined the first Turbulence Training Transformation Challenge. And now the wraps have been placed on trip number two.

The second Transformation Challenge saw more progress in both weight loss and body fat percentage. More progress in strength, muscle definition, and pride.My workout schedule included the last 2 workouts of the Turbulence Training manual, plus the Big 5 workout.

One of the great things about a Turbulence Training workout is the simplicity. Each one is complete with no guessing how many reps or sets to do. Pictorial guides and a full explanation for each exercise give you good guidance on it's execution. Simply said, just dedicate the proper amount of time and Turbulence Training can and will make a difference.My goals were to a lose few extra pounds and continue working on eating correctly to drop body fat.

Once again, fasting one day a week was part of my schedule. I have implemented the Eat Stop Eat program since the first contest and have made it part of my routine.

Maximum weight loss this past 12 weeks was 8 lbs, dropping to a low of 165 lbs. Overall weight loss over the past two contest has been 45 lbs. Depending on whether I believe my scales or the Accumeasure, I've dropped 1 to 3% body fat. I'll let the pictures tell the story there. I have been able to put up to an inch on my arms and chest.

When I first started Turbulence Training I wore size 36 pants. And badly at that. I refused to go to 38's, so it was a struggle every day to suck in my large gut just to fit into my pants. I am now gliding smoothly into 32's and loving it.Comments from friends and co-workers have been a great incentive and make the hard work well worth it. A few of them are now eating better and exercising because of what I have accomplished using Turbulence Training. Living it.... Loving it.....Working it.

Gettn' healthier with Turbulence Training.

Here are my stats....before and after.

My stats as of 5-5-08.....................My stats as of 7-26-08

173.2 lbs......................................167 lbs ( my low was 165)

19.7 BF%.....................................18.7 BF% (scales) 14.8% ( accumeasure)

Left arm 12-1/4 in..........................13-1/4

Right arm 12-1/2 in.........................13

Left arm flexed 13-1/2 in..................14

Right arm flexed 13-1/2 in.................14-1/2

Chest 38-1/4 in..............................39-1/4

Waist 30 in....................................30-1/2

Hip 38-3/4 in..................................37

Left thigh 21-1/2 in.........................22

Right thigh 21-1/4 in........................22

***************
Congrats to Mark for making the finals in both Turbulence Training Transformation Contests,

Craig Ballantyne, CSCS

Click Here to download Turbulence Training

Back to Her High School Weight

"Abby Lost 13 Pounds and 5% Body Fat, Fits Into Size 4's, and is Back to Her High School Weight!"

The past 12 weeks have been amazing and have really helped me to implement what I learned during the last challenge. This has become my lifestyle and it is difficult to imagine going back to my unhealthy habits.

I am extremely proud that I accomplished every goal on my list for this 12 weeks: I surpassed my goal weight of 133, I reduced my bodyfat by 5%, I completed 10 chin ups, and I completed 37 push ups in one minute.

I currently weigh what I did when I was 16 years old, except now I look better!

When I completed my first TT Challenge in March, I was wearing size 8 pants (and some 6's). Now my 8’s are too big and I fit into 6’s (and some 4’s)! I was able to achieve my goals without so-called "fat burners", without eliminating any food groups from my diet and without spending a lot of money on a personal trainer. I did it by eating well, and with hard work and determination.

During this 12 week challenge, I attended 6 events: 2 birthday parties, 2 weddings and 2 potlucks. I was able to enjoy life and achieve my goals simultaneously.Continuing to use fitday to monitor my nutrition along with planning my meals a week in advance were key to my success.

Having a plan and sticking to it gives me such a feeling of accomplishment. I try to eat well 90% of the time and don’t eat anything that I don’t like (yeah, I’m looking at you water chestnuts, feta cheese, and edamame). I eat healthy food that I like - that way it isn't a "diet" and I can stick with it long-term. Not that I won't try new things.

During this past 12 weeks I discovered a delicious recipe for fish and I had all but given up on fish! I have new healthy habits as well. I take the stairs more often instead of the elevator and I drink more water. I like to work out now because it makes me feel strong. (And I like using the same dumbbells as some of the guys.)

Social support was critical to my success. Without the accountability and motivation from ttmembers, I would not have had the results that I did. Having my husband complete this challenge with me was great because we could compare notes. The extra support from the Breakthrough Challenge Team also helped to inspire and motivate me!

My next goals are to put on a few pounds of muscle, and to continue to work on chin ups and also on pull ups. I would like to be able to do 15 chin ups well, and to do at least 5 pull ups. I’ve changed so much in the past 7 months since I started using TT that I sometimes don’t even recognize myself when I catch my reflection in a mirror.

Other than being pregnant and giving birth, this journey has been the most amazing study of my body and how much it can achieve (except TT didn’t give me stretch marks!)

Stats:

Lost 13 lbs (145.4 lbs down to 132.4lbs)

Lost 5% bodyfat (according to my scale)

Lost 7" total including 1.5" from my abdomen, 1.25" from my waist, and 1.25" from my hips

Programs used (05/05/08 - 07/27/08):

Weeks 1-3:

TT for Amazing Lower Abs

Weeks 4-7:

TT for Mass, phase 1

Week 8: off/intervals only

Weeks 9-12: TT 2K4

Vote for Abby & the other contestants here

*******************
Did you notice that Abby even used a MUSCLE-BUILDING program while losing fat and fitting into Size 4's?

So much for that bulking up BS!

Click Here to Download Turbulence Training

Another SOCIAL SUPPORT success story,

Craig Ballantyne, CSCS, MS

PS - If you need social support to help you lose weight...

Grab your copy of Turbulence Training and you'll get a 3-month free social support membership into the TT Member's Area.

Click Here to get started with Turbulence Training

How to Get Six Pack Abs After 50

"Kerry Cuts Cardio and Loses 6 Pounds toGet 6-Pack Abs at Age 51"

I must admit I was extremely hesitant to join the contest. I was one of those guys Craig refers to all the time. For years, I had been doing slow, boring cardio. I had read through most of the posts from the first contest, and was very impressed with the support, and the results, but, posting my pictures on the internet?

Whoa…scary thought!

Well, looking back after these 12 weeks, I can confidently say it’s one of the best things I have ever done.I have found out quite a bit about nutrition, exercise, and most of all, about myself. I am proud of the fact that in these 12 weeks I have not missed a workout. I am proud that for the vast majority of the time I have been eating well (with a few cheat meals, of course).

Most importantly, I’ve learned the power and value of planning, consistency, accountability and support. These things can be applied to all facets of life. The support here has been just fantastic.

In addition, I wonder if so many of you realize how clever and entertaining you are.Then there is also the value of information. There is just so much information on the discussion forums.

Incorporating other people’s nutrition, training, and techniques were all valuable tools to add to my own regimen. Craig’s programs are fantastic, and the additional information available just enhances the learning curve. Variety in nutrition is so important and looking over other peoples choices gave me more options for my own food plans.

This challenge has given me the opportunity to live a healthier lifestyle, and I have gotten concrete results. Losing a few pounds, and looking better in the mirror is most rewarding, but from a total health standpoint, the change in my bloodwork at my yearly physical exam was totally gratifying. I owe that to the TT lifestyle.

A famous person once said (and I think I am taking quite a bit of poetic license here), “It’s the journey, not the destination.” No one said the path is easy.

There are going to be setbacks. In my case, there was a week of lower back pain, and a hernia. We all have some issues. But you fight through. I guess that’s why it’s a challenge. The end of this contest is just another trainstop on the journey. Now it’s time to plan for the next leg.

Finally, I would just like to say to all those that have completed the contest or are about to: Be proud of your commitment, and of your accomplishment. To be able to complete the contest with family, work, and all of life’s other responsibilities indicates just how much this was important to you. And when your health is important to you, that is a good thing.

Turbulence Training Programs used

May – Big 5 Circuit Workout

June 30 minute BW Challenge

July DB-BW Fusion

Weight: May 9 - 186 July 31 - 180 (lowest was 177.5 - after a sick day).

Height: 6'1"

Age May 9 - 50 July 31 - 51

BF % May 9 - 13% (estimate by Craig) July 31 - 10%? my estimate

***************
Congratulations Kerry, you have abs that every guy, no matter what age, will be envious of!

Stay strong,

Craig Ballantyne, CSCS, MS

PS - Have you voted for Kerry and the other TT contestants yet?

Voting ends on Wednesday night.

Click Here to See All of the Contestants & Vote!

Fat Loss Contestant Number 1

"Catherine Beats Fat Loss Plateau By Losing 14 Inches, 14 Pounds, and 5% Body Fat - And She Looks 14 Years Younger!"
It happened at the grocery store. Right around my 44th birthday, I was grocery shopping on a Tuesday. Why is that important? Tuesday just happens to be Senior discount day at our local grocery store, and yes, that day about 14 weeks ago, I was offered the Senior discount.Bless them all, but I'm not ready for the AARP.

Something had to be done. Fortunately, this happened right around Craig Ballantyne's birthday, and he was giving away lots of goodies along with a great deal on TT, and access to the TT member site for 6 months.

I jumped at the deal, and after seeing the amazing transformations in the first contest, I jumped right into the 2nd TT transformation too.Eight years ago, I quit smoking, and joyfully, found out I was pregnant shortly afterward. I dealt with these happy occurrences by rapidly gaining 60 pounds. I took it for granted that I could take it off again. Wrong. Atkins, South Beach, Weight Watchers, they all worked for a little while, but I couldn't get below 140, and I couldn't maintain my losses for very long.

So what changed? What is it about Turbulence Training that got me beyond that dreaded plateau?

First, I had a specific goal, and a date to reach it. I'd never done that before!

Second I had Craig's workouts and intervals. The one two punch of resistance and intensity finally made the difference.

Third, I "got it", about the importance of the right nutrition. Sensible whole foods and Eat Stop Eat made losing weight doable.

Fourth, I had support. My loving husband and son were behind me from the beginning. Add to that the unmatched support I got on the TT boards, and my dream of transforming my body in 12 weeks came true.

From the first time that you post in support of someone, you get connected to an amazing positive cycle of wisdom and encouragement that carries you along on the way to your goals. I am so grateful for this 12 week transformation! Catherine

Click Here to See All 7 Finalists & Cast Your Vote

Vote for the TT Transformation Contest Winner Here

Pick the Turbulence Training "Idol" from our 7 inspirational finalists here:

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

7 Fat Burning Tips

Summer's just about over and I'm starting to hear a lot of excuses about why people are skipping workouts and eating crap again.

So here's what I would do if I were you...and wanted to lose fat and stay lean over the upcoming holiday season (it's never too early to start building healthy habits to avoid over-eating in the Fall)...

1 - I'd return to the program that has worked best for me in the past.

So let's say that my best fat loss ever was 8 pounds in 4 weeks last summer...when I was eating right and doing 3 total body workouts per week followed by intervals.

Then I'd simply get right back on that program, pronto. Don't worry about trying to set up some fancy program based on this research or that, just get back to what worked before.

Even better, if you have the TT for Fat Loss manual, then you should start back with the routine that worked best for you. For most people, it's the Original TT workout, although you might gain more upper body mass with the TT2K3 workout.

2 - I'd replace all sodas and juice with Green Tea and water.

Eliminate all liquid calories. That's something we can all EASILY do without.

3 - I'd eat at least 6 servings of vegetables per day.

If you are starting at just 1-2 servings per day, slowly work your way up. Vegetables will help fill you up, and they are important for fighting off cancer.

Don't give me that, "I don't like vegetables" speech. It might have worked when you were 8, but not now. Spend a few minutes and a few bucks in the produce department and you'll find something you like.

4 - I'd snack on almonds rather than carbohydrates.

A research study from way back in 2001 showed that replacing carb calories with almonds lead to more weight loss.

I'd eat only lean protein sources. Etc. Etc. And this is what I do, everyday. Maybe a burger on the weekend, but other than that, I'd stick to the plan.

5 - I'd only do tough, total-body exercises.

Single-leg exercises, rows, difficult pushups, and total body abs exercises would be all I'd do. That and intervals.

In fact, all of the major exercises in the TT workouts are "total-body exercises". If you don't think that chin-ups and DB rows are total body exercises, then you aren't doing them to their full capacity. Maybe you don't have the total body muscle control to work your whole body with these exercises.

If you're confused by what I wrote, go ask a truly experienced lifter, in person, and they should be able to show you how you can make all lifts "total body exercises".

And you don't have to drive to the gym to do the TT workouts. In fact, you could probably get a total-body TT workout done in the time it takes you to get to the gym and back.

6 - I'd keep trying to get stronger.

Training to get strong causes the greatest metabolic response in your body. That means, in less geeky language, that your body will burn more calories, and ultimately more fat, when you train to get stronger.

No more farting around with the high reps, low weight stuff. Leave that to the bad workout videos from the '80s.

7 - I'd drop slow cardio and do only TT intervals.

You already knew that one.

BONUS Tip - I'd use Online Message boards, like the TT Member's Forum, to get social support for fat loss.

Social support is proven to help folks lose fat,

CB

PS - Just do what Rick did it...

"I used Turbulence Training and lost 20lbs of fat while increasing my lean body mass and getting much stronger. 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."
Rick Dunseith

Click Here for Turbulence Training Trial Offer & Get 3 Months of Social Support Free

Upper Body Workout

On Friday, while chasing the dog, I tried running a little faster than I should have, and for the first time in my life, experienced some type of "hamstring pull".

Minor.

I checked in with my chiropractor in Toronto, Dr. Michael Sommers (www.EvolveChiropractic.com) and he gave me some tips...

...and it's 80% better today. I'll reveal all the tips in a future article. Made a huge difference.

Fortunately, today's workout was 90% upper body.

Warmup
Pushups
Bodyweight Squat
Forward Lunges
Overhead Squat with Bar
Chest Stretch
Hip Flexor Stretch
Side Stretch
Easy Hamstring Stretch

Bench Warmup
45x8, 95x15, 135x10, 185x8, 225x2

Bench
245x3x5

Supersets

1A) Assisted Pistol Squat (3x8)
1B) Chinups - 12, 8, 8

2A) DB Incline Press 85x8, 85x5
2B) DB Rear Delt Raise - 25x2x8

3-minute arms

Then I had a milkshake with my dad. It wasn't very good, but the company was.

Dog walking time now,

Craig Ballantyne, CSCS, MS

PS - I'm running TWO new Transformation Contests...
...starting Aug 31st.

Follow the updates at www.Twitter.com/craigballantyne

Transformation Contest Diet Tips

I've spent all night reviewing entriesl for next week's great revealing of the finalists in the 2nd Turbulence Training Transformation Contest and I have some BIG surprises for you next week.

It's almost hard for even ME to believe how many sets of SIX-PACK abs we're going to have in this one.

First of all, we have Kerry, age 51 (!) who has a set of abs that kids 10 years younger than ME would pay big bucks to have.

And I was checking out Kerry's nutrition...very similar to mine. It is focused on lots of fruits and vegetables (again proving that fruit DOES NOT make you fat). What an inspiration Kerry will be to you - at any age.

Hopefully we'll get all the entries up for you to start voting on Monday or Tuesday.

You're also going to FLIP OUT when you see the results of Karla's"Rock Hard Revolution" transformation. She lost 15.2 pounds of fat and decreased her fat percentage by 6.65%.

Frankly, she looks like she could be on the cover of a fitness magazine. She was also one of the most consistent "updaters" of her workout journal, proving that people who spend more time on the TT Members forum lose MORE weight.

Plus, Karla, like me, found a way to eat healthy food in a Mexican restaurant! You'll learn all about her, Kerry, and all the other TT Contest finalists and their abs next week.

If you are ready to get started on sculpting your own six pack, my personal nutrition consultant Isabel De Los Rios has these tips foryou...

"No starchy carbs after 2pm. So choose carbs like oatmeal, sweet potatoes and brown rice in your morning, mid morning and lunch but then only stick to veggies and fruits as your carb sources in your last 2-3 meals of the day.

"Also, no eating for 3 hours before you go to bed. You will naturally just eat less. If you've eaten sufficiently during the day you will not lose muscle. So if you go to bed at 11pm, no more eating after 8pm."

Click Here for more Diet Help from Isabel

Simple but effective. I hope you are excited for the great unveiling of TT Member's Six Pack Abs next week.

Diet is more imporant than crunches for abs,

Craig Ballantyne, CSCS, MS

Author, www.turbulencetrainingforabs.com

PS - You MUST download Isabel's Nutrition Guide because it contains:

-> Dozens of online resources to get the best fat burning foods for you and your family

-> Over 61 pages of delicious, yet healthy recipes

-> The controversial metabolic typing test that might be the secret to your dieting success

-> Dozens of pages of meal plans to show you EXACTLY what to eat to burn belly fat

Click Here for Isabel's Proven Fat Loss Diet