"NO Cardio" Success Story of the Day!

I'm going to share a few amazing Turbulence Training Success Stories with you this each week. Each person featured also has won a 1-Year Platinum Turbulence Training Membership. Here's our first succes story from South Africa!

Notice how she "just said NO to cardio" and finally got results...

"All I can say is thank-you, thank-you, thank-you, THANK-YOU! I used to be one of those "lucky" people that bought into the hype that you need to do tons of cardio to get any real results and after a year of this I was going out of my mind with boredom and to get myself to go to gym started to became a real effort.

Then one day while I was browsing the web I came across your site and after umming and aahing for about a week I decided to take the plunge and get it. BEST BUY EVER!

This my third week into turbulence training and already I am seeing results - my arms are more defined and I've lost an inch off my waist. Not only that I now look forward to going to gym again. Plus people have started to notice and ask me what am I doing, and I tell them - Turbulence Training!

Thanks again and keep up the good work."
Debra Roux, South Africa

Get started with the workouts that burn more fat than any long, slow cardio workout ever could:

=> Click Here for Turbulence Training
 

Deadlift Workout Update

I read this great article on deadlifting last week

Mark Rippetoe Deadlift Tips

and applied some small form changes (getting over the bar more).

1) Overhead Squat - 125x5

2A) Deadlift - 345x3 (overhand), 375x1 (alternate), 315x8 (alternate), 225x2x8 (overhand)
2B) 1-Arm DB Shoulder Press (3x6 with 60)

3) Good Morning - 2x12 at 155

4A) Pullthrough - 135x20
4B) Chinup - 10 reps

That was good. Felt strong on OH Squat and with most deadlifts.

Craig Ballantyne, CSCS, MS

Russo-Japanese Workout

Today's workout was brutal combination of Russian and Japanese fitness secrets. Kettlebell exercises (from Russia with love) combined with Tabata intervals. 400 reps of swings, snatches, and a few squats, using the 35 pound, 53 pound, and 70 pound kettlebell.

Did some warmup rounds with the 35 and then moved to the 53. Used it for swings and snatches and did some swings with the 70 (no snatches with the 70 today).

In exactly 20 minutes I did 404 total reps.

I also used my new Gym Boss Interval Timer. I finally got around to ordering one of those the other week. I highly recommend it. Grab it at: www.GymBoss.com

The Gym Boss is simple, but really helpful for doing timed intervals, especially the 20-on, 10-off Tabata style intervals.

I'm also going to use it to test my theory that you can get just as good results doing 15-on, 15-off as you can using the 20-10 system.

I did that workout this morning and then I filmed a couple of TT workouts OUTSIDE in the snow. I'll post those on Youtube this week. They are funny, and Bally The Dog has a starring role in both videos.

Later in the afternoon, I had a piece of peanut brittle. The last piece left over from Christmas. My friend Tom Venuto, from www.BurnTheFat.com, was asking me to share the "treats" I had over Christmas.

To be honest, I had quite a few. But I ate them in small bits. No "going overboard gluttony" for me. Here's the run-down.

On most days, I had 4-5 pieces of chocolate covered peanut brittle. That stuff should be outlawed. On Christmas day, I had two pieces of an ice cream dessert. And some chocolate treats.

I also got a small pack of chocolate covered nuts and ate those before New Years.

Finally, one night we watched "The Dark Knight", and I had a Coke and some pringles.

So there you go. Quite a few holiday treats. But I swear I didn't gain an ounce of fat. Thanks to the Turbulence Training Lifestyle. Allows you to be quite flexible with nutrition and workouts.

Overall, a great holiday season!

Happy New Year,

Craig Ballantyne, CSCS, MS
Turbulence Training

Workout Journal Update

I've been dropping the ball on this...so here is a quick run-down of my last three workouts...

Wednesday - Last Workout of 2008

1) Bench Press

2A) DB Chest Press
2B) BB Row

3A) DB Incline Press
3B) Underhand Inverted Row

4A) EZ Bar Triceps
4B) External Rotations with Cables

Thursday - New Year's Day Kettlebelling

Used the 35, 53, and 70 pound kettlebell to do a variety of swings and snatches for 300 reps.

Friday - Squats

1) Squats - 3x3

2A) Front Squats - 4x10
2B) Back Extensions - 4x15

3A) Cable Abs - 4x12
3B) Face Pull - 3x12

Tomorrow I think I'm going to do a big monster Kettlebell workout - just for fun,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

The Turbulence Training 10x10 DB Matrix Exercises

In this week's Turbulence Training phone coaching call, you'll discover...

- The Inside Scoop on the Original Turbulence Training Workout
- The One Physical Change 52% of Women Want to See in Their Man
- How to Take the Best Transformation Photos
- The 10 Secret Exercises of the New TT DB 10x10 Matrix
- Vegetarian Protein Recommendations

=> Click here to listen to the New Year's Fat Burning Coaching Call

Monday, January 5th
According to Men's Health magazine (Feb 2009), 52% of women want to see their men lose belly fat (over any other part of the body). So guys, lets lose fat with www.TurbulenceTraining.com

And while you are at it, join the TT Transformation Contest. If you want to take the best photos possible, make sure you hold the newspaper by your side, make sure you are in good lighting, and wear minimal clothing (hey, you'll thank yourself for that later!).

Now let's review Workout A of the Original TT Program (all the way from back in 2001!)

1A) *DB RDL (8 reps)
1B) DB Chest Press or Bench Press (8 reps)

2A) DB Reverse Lunge (8 reps)
2B) DB 1-Arm Standing Shoulder Press (8 reps)

Advanced Interval Workout A

Wednesday
Here's Workout B of the Original Turbulence Training Workout.

1A) Squat or 1-leg Squat (8 reps)
1B) Chin-ups or DB Pullover (8 reps)

2A) DB Split Squat (8 reps)
2B) Stability Ball Rollout (10)

3A) DB Row or Seated Row (8 reps)
3B) Mountain Climber (12 reps)

Advanced Interval Workout B

Thursday
Get 30 minutes of activity. If you like yoga, do this on off days. Just don't overstretch.

Friday
Finish the week strong with another TT Workout. And listen to the call for my opinion on the Tabata intervals, as well as the truth about "the best way to do intervals".

Saturday
Don't forget about the TT seminar...only 2 weeks left! It's going to be a lot of fun!

Grab your spot at the new discount price here:

=> Click here to get your spot

And now for the latest TT Challenge Workout - The TT DB 10x10 Matrix
1) DB Bulgarian Split Squat
2) DB Shoulder Press
3) DB Step-up
4) DB Chest Press
5) DB Row
6) DB Lunge
7) DB Swing
8) DB Shrug
9) DB Incline
10) DB Squat

Do 10 reps of each. Do not rest between exercises (that's "Ironman" style). But if you need to rest, that's fine too!

Use a weight that is 30% of your regular DB Chest Press weight. So if you usually use 30 pounds for chest presses, use only 10 pounds for this circuit.

Sunday
If you are a vegetarian and worried about your protein intake, you can always use protein powder. Try whey, egg, rice, or pea protein.

Next week: More transformation tips!

Stay strong,

Craig Ballantyne, CSCS, MS

PS - Got some great feedback on TT today from a new member...

"I am onboard with TT. I love the nutrition guide as it wasn't cutting out food groups. It wasn't telling me to make weird concoctions. And as far as exercise, it wasn't telling me to workout 2 times a day 7 days a week. It made sense and I see examples of results, so I decided that it was the way I wanted to go."

Click Here to Get Started with Turbulence Training

Tuesday
Get 30 minutes of activity. Try and do something out of the gym. Don't force yourself on to a cardio machine if you don't like it. Click here for the 7 signs you are doing too much cardio

7 Signs You Are Doing Too Much Cardio

Tis the season for folks to be hitting the cardio confessionals...

So today while I did my Turbulence Training style workout, I watched all those folks on the cardio machines and I noticed they go through some interesting rituals during their workouts.

This got me thinking, and I came up with "The 7 Signs You Are Doing Too Much Cardio". (Updated with help from the comments below!)

#1 - You have to spend 5 minutes before your workout flipping through all the magazines in the gym to find one you haven't read before.

#2 - You know the other cardio addicts on the machines beside you (that you talk to everyday) better than you know your own friends.

#3 - You know exactly how many calories you burn per minute on every machine in the gym. (And you use that information to justify every calorie you eat.)

#4 - You simply hate doing it and dread your workouts more than a trip to the dentist.

#5 - The only thing you are losing is precious time - and not belly fat.

#6 - You go to the gym to watch your favorite television shows while doing cardio.

#7 - You're getting overuse injuries from repetitive motion because you keep doing the same activity over and over again everyday.

Listen, cardio is not the be all and end all of exercise for fat loss.

Most of your fat burning results are going to come from your nutrition when starting a weight loss program. So focus on whole, natural foods, and avoid foods that come from a bag or a box. If it's been modified in any way, you don't need it.

Once you've taken care of your nutrition, look for workouts that you enjoy that allow you to build strength, mobility, and fitness. Just don't do the same cardio workout over and over again everyday.

Beware the 7 signs you are doing too much cardio!

Anyone got any others?

Craig Ballantyne, CSCS, MS

Don't Let Fear Hold You Back From Losing Fat

Happy New Year!

I truly hope that 2009 is one of the greatest years of your life, if not the greatest!

Over the past few days, reading the 100+ entries in the "Transform Your Body" contest, I've come to realize that some of the info I've been giving you has been too advanced.

I apologize.

You've also told me - through your essays and emails - that fear and a lack of motivation (and the ability to stick to a program) have been the biggest stumbling blocks to your success.

So today I want to share 3 solutions with you that will help you...

=> finally lose that belly fat

=> regain your health and vitality so that you can keep up with your kids and spend more quality time with your family

=> improve your intimacy with your partner (and have them desire you again)

=> and boost your confidence in your appearance for your social life and career (an essential factor in today's turbulent times)

1) First, if you live anywhere near Toronto, please consider coming to the First Ever Turbulence Training Seminar.

You can come and hang out with Brad Pilon and myself on January 17th in Mississauga (near Toronto) and we'll go over all of your fat loss questions.

And when I say, "hang out", I truly mean that will be the atmosphere during the day. It will be fun, interactive, and not one of those "I'm on stage don't talk to me" type of fitness seminars that you are so used to attending.

In fact, Brad Pilon and I will be fasting, using his Eat Stop Eat diet program, so we won't need a lunch break, and while you eat (right in front of us!) we'll sit there and do more Q'n'A.

Grab your spot at the new discount price here:

=> Click here to get your spot

2) Second, I have a NEW free beginner workout video for you.

=> Click here to watch the beginner workout video

I filmed this in my living room, and I'll be filming more "at home" workouts using minimal equipment to show you that you can burn fat at home in just a tiny space.

Please let me know what exercises you'd like to see me demonstrate.

3) I want to know all of your beginner questions.

=> What are you intimidated by in workouts?

=> What confuses you about nutrition?

=> What fears do you have stopping you from success?

Please let me know.

Just post a comment here and I'll cover your questions by video, in my weekly audios, in these emails, and in more free reports for you.

Thank you, and Happy New Year!

You'll be a fat loss pro soon,

Craig Ballantyne, CSCS, MS

PS - If you are still intimidated and don't know where to start...

...please remember that you have 60-days to try out Turbulence Training to see if you like it.

If you don't, just let us know and you'll get all your money back and you can keep all of the programs and bonuses (just in case you ever feel like giving it another try in the future).

You have nothing to lose. I promise you that.

And if you are still skeptical about Turbulence Training and how it can Transform Your Body, you can take the $4.95 trial offer and test out TT for 21 days. Get your trial offer here:

=> Click here for the Turbulence Training Trial Offer  

Beginner Dumbbell Workout You Can Do At Home

I filmed a quick little beginner workout you can do in your living room (after all, I filmed it in mine!).

Transform Your Body Contest Advanced Grand Prize Winner!

Here is the Grand Prize Winning Entry of the "Transform Your Body" Essay Contest for our Intermediate/Advanced Category...

Grand Prize Winner #2 - Intermediate/Advanced Category - Don Dees (deesdl2)

Don has won won a 1-Year Platinum Membership AND a Flip Video Camera to use to document her transformation.

Here's Don's story...

"I began using TT approximately 17 weeks ago. I'm guessing because I change routines every 4 weeks and I believe I'm on my fifth routine. When I began TT, I weighed 210 lbs.(I'm only 5'9" tall). I now weigh 188 lbs.

I have done the excercises faithfully, with the exception of the past week (holidays with family and friends). A few months ago, I started fasting two days a week using the ESE program. Neither TT, nor ESE, have been too difficult to use. In fact, my day seems totally out of whack if I do not follow my typical routine.

I love both programs and have a goal of losing an additional 30 lbs. I already need to have my dress slacks altered due to losing several inches off of my waist. i feel healthy and everyone comments on my healthy look. As additional motivation, I have set a goal to climb to the peak of Mt. Whitney with my son, and my younger brother and his son this summer. I love the conditioning which does not include hour upon hour of cardio, but instead is roughly 20 minutes of strength training and 20 minutes of cardio 3 days a week.

On rare occasions, I may add another day of activity, but for the most part, I have a sedentary desk job, five days a week, with long hours. Even though I'm 55 (almost 56)I feel like I'm in my early twenties! I'm the healthiest I have ever been in my entire life! If I can have this kind of success, anyone can. It is the one program from which I will never depart. Incidentally Craig, my membership just recently expired a few days ago, but I'm still doing the workouts!
Don Dees

Congratulations and Happy New Year Don!

Keep up the great work,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Transform Your Body Beginner Grand Prize Winner!

Here is the Grand Prize Winning Entry of the "Transform Your Body" Essay Contest for our Beginner Category...

Grand Prize Winner #1 - Beginner Category - Dutty!

She's won won a 1-Year Platinum Membership AND a Flip Video Camera to use to document her transformation.

Here's Dutty's story...

"Craig,

When your email hit my inbox it served as the culmination of a weeks worth of nervous anticipation and guarded optimism. I purchased your program last week and ever since I've been scouring the message boards and trying to mentally prepare myself for jumping into this challenge.

Today is my start day for the challenge and last night I poured out a very personal prose to myself in my journal. When I read your email asking, "What would transforming your body mean to you?", I tentatively decided that I would do something I have never done before... Share my writing and with it, my innermost feelings.

------------------

-The End and the Beginning-

Today has to be the day. I can not tolerate another minute with this overwhelming feeling of discomfort and discord. I am not myself but where did I go? I am just a faint shadow of the girl I used to be and nothing like the woman I hoped to become. It has to change... everything has to change.

As I sit here in contemplation, pain and sadness are my constant companions. I hurt from the top of my head to the tip of my toes. My fingers ache as I tap the keys. My back and neck throb from the simple work of the day. My feet are in spasm from nothing more than holding my children. My jaw aches with tension and all the muscles in my body feel as if I've run a marathon. If only it was from running a marathon. Oh... to be free enough to run a marathon.

I'm not free but rather I'm trapped in a prison:

Stage IV Endometriosis . Polycystic Ovarian Syndrome .
Anxiety . Myofascial Pain Dysfunction . Type II Diabetes .
Fibromyalgia . Depression

To me they are ugly words and I'm ashamed that my life has been defined by them. Today I take back control. No more falling prey to hopelessness and apathy. No more giving up and giving in. Today is the end of my story of pain, sadness, and desperation.

It's time for a new beginning.

---------------------

So, stripped down to the most basic level, transforming my body would literally mean transforming my life and setting my thirty-four year old body and spirit free from years of chronic pain and failing health. It would be my families new beginning. Thank you for listening."
Dutty

Congratulations and Happy New Year Dutty.

Keep up the great work and I look forward to helping you reach your goals,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

 

"Transform Your Body" Blog Contest Prizes

Thank you to everyone for their amazing, powerful, and inspirational "Transform Your Body" Stories. I've selected two winners, but trust me, it was very hard to do. I spent HOURS reviewing the entries...but here they are...(and don't forget to check below to see if you won a Runner-up prize...its a prize worth $120...and also the info on how to contact me for your prize.)

Grand Prize Winner #1 - Beginner Category - Dutty!

Thank you for sharing. I can't wait to see your progress over the transformation and see you get free of some of the pain and suffering. Stay strong!

Click HERE to read her story

You have won a 1-Year Platinum Membership AND a Flip Video Camera to use to document your transformation.

Dutty, please click here to contact me with your mailing address and email so we can send your prizes!

Grand Prize Winner #2 - Intermediate Advanced Category - Don Dees (deesdl2)

What a great success story. You should be very proud of yourself. Thanks for the kind words! Stay strong!

Click HERE to read Don's story

Don, watch your email from a note from me...I need your mailing address for the video camera, and I've already set you up with a 1-Year Platinum Membership to TT Members. Congratulations!

Runner Up Prizes - 3-Month TT Platinum Memberships

Congrats to all of these folks.

If you see your name...

Please click here to contact me with email so we can set up your Platinum TT Membership!

Michael – Congrats on the upcoming baby. You will be fit and ready!

Shelly – Shelly, I know you are going to do great. Your mom would be proud!

Alex B – You are going to make your daughter proud!

Leyton – Awesome stuff!!! I love that attitude! Looking forward to your results!

DY – That is a powerful story. I wish you a fast recover and look forward to helping you however I can!

Sherry – Well put! I look forward to hearing about your new found freedom…and I hope lots of folks take you up on that offer to join you!

Kita – Thank you for your message. I'm proud of you for taking action. Please keep getting better one day at a time to improve your health and to continue to be there for your little girl. Stay strong!

Jeremy – Thank you for sharing. I hope today is another step in the right direction, towards losing that weight and getting fit and healthy. Remember – one day at a time…every day better than the last. Stay strong!

Jan – Excellent advice! Thank you for sharing your story. You are making the right choices for you and your family, and I wish you success. Stay strong, and consistent!

OH Grappler – That is a powerful story. You should be very proud of yourself for continuing the fight. Great to hear you have a wonderful woman helping you out!

Gazzipo – Thank you for doing such great things! And for spreading the word about TT. Stay strong!

Sunnydays40 – Good to hear from you. I know this is going to be your year to change. Stay strong!

Andrea – Thank you for sharing. You are right in knowing that you need to take care of yourself in order to help take care of your family. Stay strong, and best wishes.

Amanda – Very creative! You rock. That post was a keeper!

Lora – You rock! I can't wait to see your results. Stay strong!

Sonal – Thank you for sharing. I know that will inspire others to take action!

Richard – Glad to hear you are well again. Thank you for sharing that story.

Ernie – Good to hear from you. Thank you for sharing. Your dedication is impressive, and I wish you the best of luck. Stay strong!

Stevie – Powerful stuff. I love your positive attitude. 2009 is going to be your year!

Bill – Well said. I've heard that from many other men like you just before they transformed their bodies. WrekeHavoc – Wow! You are a survivor. Your story is very powerful, motivating and inspirational. You should be proud of your positive attitude. I look forward to hearing about your success in 2009!

Frog – Glad to hear your little boy is doing well. I love your positive attitude!

Anne7777 – Thank you for sharing. I am very proud of you and look forward to your success in 2009!

Jennifer – I am so proud of you for inspiring others. Keep up the great work!

Nathalie – great work! Glad to hear you are getting others involved. And thanks for the kind words!

Rhonda – great work! I'm very proud of you…and it's great to know that you are an inspiration for others!

Kimmy – You are an inspiration. I wish you could have helped that other girl too. Keep up the great work and stay strong!

Vicky – Powerful stuff! That is so great to hear that you achieved amazing results AND that you are inspiring others. Keep it up!

Matt – This is going to be the year. C'mon bro, you can do it. No reason not to. I believe in you!

Sarah – You do deserve it! You truly do. I look forward to helping you prove everyone wrong!

Cheryl – Thank you for sharing. 2009 is going to be a great year for you if you commit to transforming. I know you can do it and you'll love the increased energy and fitness you get.

Keshvi – thank you for sharing your powerful story. Please take a moment to feel proud. You've done amazing. Now it is time to take care of yourself. We are here to support you!

Muzikfreek – thank you posting. You have support, and that is what is the #1 factor to success. I hope that you'll join us all in transforming this year. I truly believe you are right on the edge of success.

Timothy – Thank you for posting. Welcome to a place where we will help you transform.

Rosie – Thank you so much for being a great inspiration to others. You are awesome!

Debra – Thank you for sharing. And thank you for everything that you do, as both a mom and a teacher. I look forward to your success.

Thank you again to everyone who entered, and I look forward to helping you reach your goals with Turbulence Training!

Happy New Year!

Here's to your Transformation,

Craig Ballantyne, CSCS, MS

Click here to start your transformation with Turbulence Training

Good News And Bad News About Fat Loss

I've got good news, bad news, and more good news today. Let's start with the bad news...

It's difficult to lose fat.

But here's the good news...

Once you accept that discipline is needed to lose fat, then you'll discover that losing fat is as easy as following a few simple steps!

(Consistently, of course!)

Once you understand that you must...

- Plan, shop, and prepare your meals in advance...

- Do three high-intensity workouts per week...

- Keep yourself active on off days and keep your butt off the couch for at least 30 minutes...

- Develop rituals that help you avoid night-time eating...

- Take time to set goals and to plan solutions for every obstacle that gets in your way each week...

Only then will fat loss become 2nd nature to you, so much so that you couldn't get fat if you tried!

Once you accept this truth about fat loss, you'll succeed and you will be able to lose as much belly fat as you want.

Heck, you can apply this to any aspect of your life and you'll experience success beyond your wildest dreams.

The time to change is now,

Craig Ballantyne, CSCS, MS

PS - Don't forget!

You have until midnight (EST) tonight to enter the "Transform Your Body" contest on my blog, where you'll have a chance to win a 1-Year Platinum TT Membership AND a new Flip Video camera to document your transformation.

We've had over 99 folks post their powerful and emotional stories already. See my blog for details on how to enter this quick & easy contest by clicking this link:

=> http://tinyurl.com/TTBlogContest

PPS - The latest TT workout of the month is available to members!

Turbulence Training 2K9 - The Ultimate Fat Burning Workout, features a brand new dumbbell challenge workout that you will want to do over and over again...plus, the TT2K9 program also contains a 31-day fat burning guide. You'll get this workout in the member's area when you grab your copy of Turbulence Training.

And if you are still skeptical, you can take the $4.95 trial offer and test out TT for 21 days. Get your trial offer here:

=> http://www.TurbulenceTraining.com/Trial-Offer.shtml 

5 Simple Rules of TT Transformation Contest

Thanks to everyone who has already started the 4th TT Transformation Contest. Hundreds of men and women have got a head start on their fat loss goals for 2009.

But I also need to apologize, I've confused a few folks on how to enter...so let me clear things up...

Here are the 5 simple things you need to do to enter the contest:

1. Take a before photo.

 

2. Use Turbulence Training workouts for 12 weeks.

 

3. Take an after photo.

 

4. Write a summary about your experiences (minimum 300 words) and make sure to mention the TT workout programs that you followed for the 12 weeks.

 

5. Submit your before and after photos and your summary on or before Saturday, April 11, 2009 via email or on the 4th TT
Transformation Forum here:

 

=> Click here for the 4th TT Transformation Contest Forum

 

That's it. That's all you must do to enter.

That said, I highly recommend using the TT forums on a daily basis for help, social support and accountability.

But using the forums is not mandatory to enter (although frankly, all past winners have found using the forums to be mandatory for success!).

And don't forget to check out the latest workout of the month - the new TT2K9 fat burning program here:

=> Click here for the January TT2K9 fat burning program

Looking forward to hearing what you will achieve in 2009,

Craig Ballantyne, CSCS, MS

PS - If you are one of those folks who aren't going to give up and who are truly going to make 2009 your best year ever...

...I've got a special offer for you. You can upgrade to a Platinum TT Membership for only $197 for 1 year. That'll save you $579.40 in monthly membership costs if you join before the end of January 1st.

 

=> Click here to take advantage of this New Year's Kick-Start Deal

(PLUS, I'll also mail you a free copy of the TT For Fat Loss DVD's!)

Turbulence Training 2K9 Program

The most powerful fat loss workout yet...including the infamous 10x10 Dumbbell Circuit...is now available.

It's called TT 2K9 (and no, it's not a fat loss workout for dogs!)

The January Workout of the month always features the most effective fat burning techniques we've discovered in the past year...and the TT2K9 program is no exception. From the first superset to the last rep of the 10x10 circuit, your body will be burning fat faster than ever. You're going to have a lot of fun with this program! ...is now available to download (and the videos are up too!)

If you are a TT Member...

Click here for the TT2K9 program

and...

Click here to watch the videos

TT Bodyweight 200

Let's start with a few assumptions. You don't have the luxury of spending hours in a gym. You don't have much workout equipment at home. You've found it hard to stick with an exercise plan over the long term. Welcome to the club.

But we've found the solution: It's called the Bodyweight 200, and it addresses all those obstacles. In fact, you need only two items -- a Swiss ball and a chinup bar -- to perform this 20-minute, total-body routine designed by Belly Off! Club advisor Craig Ballantyne, C.S.C.S., owner of http://www.turbulencetraining.com/.

So you can do it in your basement, your garage, or even your bedroom. And while a weight-free workout may sound easy, the Bodyweight 200 will challenge every muscle in your body. (The 200 stands for the number of repetitions you do.)

Best of all, you can start today. And why wouldn't you? Now that you have this workout, you're all out of excuses. The Body-Weight 200 This 12-station, 200-rep program burns fat and builds muscle -- in about 60 minutes a week

Directions: Do this workout 3 times a week -- Monday, Wednesday, and Friday, for example.

Perform the exercises as a circuit, doing 1 set of each movement for the prescribed number of repetitions.

Complete them in the order shown, without resting between exercises. Too easy? Rest 1 minute and repeat the circuit.

The Workout
1. Prisoner squats (30 reps)
2. Pushups (30 reps)
3. Jumps (10 reps)
4. Swiss-ball leg curls (10 reps)
5. Swiss-ball pikes (10 reps)
6. Stepups (20 reps)
7. Pullups or chinups (5 reps)
8. Forward lunges (30 reps)
9. Tucked-elbow pushups (20 reps)
10. Inverted rows (15 reps)
11. Prisoner squats (15 reps)
12. Chinups (5 reps)

NOTE: The video below is "slightly" different than the workout above.

What Would Transforming Your Body Mean to You?

When you transform your body, you do much more than lose a lot of pounds and shed a bunch of inches.

What happens is that you completely transform yourself.

- You become more confident.

- Your self-image improves.

- You gain control over your body and your eating behaviors.

- You realize that you are much more powerful than you previously believed.

- You find out that you have the power to inspire and motivate others!

- You discover that nothing can stop you when you put your mind to achieving a goal.

That's why Transforming Your Body in the next 12 weeks could be the most important thing you do ALL year.

And that's why I want to help.

So I'm having another contest...and I don't just mean the next Turbulence Training Transformation Contest.

Instead, I mean that for the next 3 days I'm having a contest here on my blog, where you can enter to win a 1-Year Platinum Turbulence Training Membership AND a Flip Video Camera to document your 12-week TT Transformation.

All you have to do is tell me what Transforming Your Body will mean to you.

- Does it mean finally overcoming a fat loss plateau?

- Does it mean that it will be the start of

- Does it mean that you will win the war you've been fighting against your body fat and eating habits for 5, 10, 15, 20 years or more?

- Does it mean that you'll have the chance to show to everyone who doubted you that YES, you CAN succeed?

- Does it represent another challenge in your life that you want to overcome?

- Does it represent a return to the "real you", the fit, fun, and fabulous you that you have been neglecting for years while you worked too much, ate too much, and gave all your time and energy to others?

Whatever it means to you, please let us know. Just post your story in the comments section below. Don't be shy!

There will be two prizes given out.

Prize #1 - This will go to the best beginner Transformation Story. Maybe you haven't started your transformation yet. Maybe you aren't even convinced that you will try. But deep inside of you, you know that you want to. I want to hear your story. So that's category #1.

Prize #2 - This will go to the best Intermediate/Advanced Transformation Story. You've lost some weight already, or you've even done a Turbulence Training Transformation Contest before...and you want to share your story to inspire and motivate others to give it their all and transform today! I've heard so many powerful transformation stories in the last year, and I want to hear what the Transformation means to you.

The contest ends Wednesday, Dec 31st at midnight. And I'll announce the winners on New Year's Day.

I look forward to hearing your story. I'm sure it will be powerful and will inspire other folks just like you to Transform their bodies and lives as well.

Be proud of what you can achieve,

Craig Ballantyne, CSCS, MS

PS - And when you are ready to Transform Your Body...

...join the hundreds of other men and women in the Turbulence Training Transformation Contest.

Click here to see past winners of the TT Transformation Contests

4 Turbulence Training Workout Reviews for You

In this week's free Turbulence Training audio call, you'll discover...

- how to do fat burning workouts in a busy gym

- my #1 Turbulence Training tip for a beginners

- a sneak way to snack better for weight loss

- the fat loss SECRET
- how to do Turbulence Training in a busy gym

- 2 of the 7 hottest trends in fat loss for 2009

- my fat burning New Year's wish for you!

The call also includes 4 free workout summaries as well...

=> Click here to listen to this week's free fat loss TT audio

Or read the tips below...

Monday

Let's take a closer look at Turbulence Training Intermediate Workout A.

1A) DB Split Squat (8 reps)

1B) DB Incline Press (8 reps)

2A) Stability Ball Leg Curl (15)

2B) Pushup [Kneeling] (15 reps)

3A) Stability Ball Jackknife (10)

3B) DB Rear-Delt Raise (10 reps)

Beginner Interval Workout A

You can do this workout in a busy gym. In superset #1, you can use the same dumbbell weight for both exercises. In superset #2, add reps to make it harder. In superset #3, use Inverted Rows to make it harder.

Tuesday

On your off day, you need to do 30 minutes of activity for your health. Try to walk rather than drive, weather permitting. Do some errands by foot, rather than driving everywhere. Get in the habit of doing that all the time.

Also, spend some time cleaning the junk out of your cupboards in preparation for the Turbulence Training Transformation Contest. And put fruits and vegetables on the middle shelf of your fridge. Men's Health magazine says that will help you snack better.

Click here to get started with Turbulence Training & the Transformation

Wednesday – New Year's Eve

Let's take a look at Intermediate TT workout B. You can also do this in a busy gym.

1A) DB Squat (8 reps)

1B) Stability Ball Rollout (8 reps)

2A) DB Reverse Lunge (8 reps)

2B) Side Plank (20 seconds)

3A) DB Row (8 reps)

3B) 1-Leg Hip Extension (10)

Beginner Interval Workout B

And now here's a look at my current workout. I'm doing a 3-day program and this is Workout A. I just did it on Saturday. I'm doing some extra rotator cuff exercises to help me avoid shoulder injury.

Rtr Cuff Warmup

Bench (1x5)

Face Pull (3x10)

DB Flat Press (4x8)

BB Row (4x10)

DB Incline (2x12)

Rtr Cuff Strength (3x10)

EZ Bar Triceps (4x10)

And it's New Year's Eve, so please drink responsibly! Happy New Year's!

Thursday – New Year's Day

Get up and get moving! Do 30 minutes of activity, but avoid the cardio confessional. After your exercise, set goals with www.MagicFatBurning.com for the year. I wish this is the best year of your life!

Friday

Time for one more TT workout. If you don't want to do cardio machine intervals, you could use Kettlebells, the skipping rope, or you could play sports. I'll be going over lots of alternative interval training workouts at the TT Seminar.

Click HERE to reserve your spot at the TT Seminar

Saturday

Two of the 7 hottest trends in fat loss for 2009 will be Challenge Workouts and Social Support. You need them both!

In the February 2009 issue of Men's Health, I have a new challenge workout...it's called the Bodyweight 200. Give it a try...it goes like this:

Prisoner Squat - 30

Pushups - 30

Jumps - 10

Stability Ball Leg Curls - 10

Stability Ball Pikes - 10 (more advanced version of jackknife)

Stepups - 20 (total)

Pullups or chinups - 5

Lunges - 30 (total)

Close-grip Pushups - 20

Inverted Rows - 15

Prisoner Squats - 15

Chinups - 5

Sunday

Plan, shop, and prepare. And don't miss this week's book recommendation in the TT Audio call. Listen here for even more fat loss secrets:

=> Click here to listen to this week's free fat loss TT audio

In next week's New Year's edition!

· More transformation tips

· Dissect original TT

· Vegetarian tips from my friend, John Alvino

· New challenge workout

Stay strong,

Craig Ballantyne, CSCS, MS

PS - The next Turbulence Training Transformation Contest has started...

And I've created separate categories for men and women so both sexes have an equal chance of winning the top $1000 prizes.

Click here to get started with Turbulence Training & the Transformation

The Harsh Truth About Nutrition

Over the holidays I found out that the harsh truth about nutrition can even bring down a fitness expert. That truth is, "If its in your house, you're going to eat it."

Fortunately, this one only gets me around Christmas. The rest of the year we keep the piles of chocolate out of the house. But this is a problem I hear from folks everyday during the year.

For one reason (kids) or another (spouse), too many folks have junk food in the house and tempting them everyday. In fact, snacking on this junk food - often between the end of work and dinner time - is what holds people back from success or even causes them to gain more weight.

So here are a few solutions, ranging from the obvious to the devious.

1) Get rid of the junk.

Do you really, really need to have it there in the first place? Don't be afraid to trash it, after all, that's where junk food belongs.

Okay, but if that isn't practical (i.e. the junk food doesn't yours to throw away), what else can you do?

2) Create rituals that help you avoid mindless snacking.

First, you could simply prepare raw, crunch fruits and vegetables to have on hand to snack on rather than the junk food. Every day try to be a little bit better than yesterday. Eventually snacking on raw fruits and vegetables will become a habit, and this one tip should help you lose more than 3 pounds in a month.

Second, brush your teeth. There's nothing like a set of freshly brushed teeth to keep you away from sugary snacks.

Third, keep the treats out of sight to keep them out of mind. Stash them at the back of the top cupboard where you can't just grab and go. Make it difficult to get to.

These three tips will help you leave the holiday eating behind and get you back on track.

Craig Ballantyne, CSCS, MS
Click here for a Proven Fat Loss Diet

Early Bird Discount for the Turbulence Training Seminar

I want to invite you to the 1st-ever Turbulence Training seminar that is being held Saturday, January 17th near Toronto.

Nutrition expert Brad Pilon and a very special guest, "Mr. X", will be joining me to share our fat burning and motivation secrets to help you lose more fat than ever before.

I'll be covering...

1) The Secrets to Sticking to Your Workout Program

2) New Ways to Do Interval Training - With Little or NO Equipment

3) The Essentials of Designing Turbulence Training Workouts

Brad Pilon will reveal...

a) How to burn bodyfat and get in shape without falling for misleading weight loss scams or nutrition marketing hype.

b) The 3 Truths About Your Metabolism (including why Brad believes the word "metabolism" is nothing more than a marketing term!)

c) Why Green Tea Does NOT Help You Lose Weight

d) The Shocking Truth About Insulin & Burning Belly Fat

Not only are we going to share a ton of great info with you, but we're just going to have a great time. I promise you, it will be the best way you could spend a Saturday in January.

=> Click here to reserve your spot and free gifts

Brad and I are also doing something special to PROVE a point...but we'll reveal that when you arrive.

We're also going to have extended Q'n'A at lunchtime and at the end of the day, so bring all of your questions about fat loss. I look forward to meeting you and for you to be one of the first to ever attend a live Turbulence Training event!

Here are more details...

Date: Saturday, January 17th

Time: 9-3

Where: Mississauga, a city just west of Toronto.

BONUSES: Don't miss the $250 worth of free gifts we are giving away to ALL seminar attendees.

It's going to be a blast, and there's going to be even MORE surprise goodies given away at the event.

We can't wait to meet you and help you burn fat in 2009,

Craig Ballantyne, Brad Pilon, and Mr. X

PS - You have my Canadian Strength Guarantee that you'll love it!

If at the seminar's lunch break, you feel the seminar wasn't worth your time and energy, you can just let us know, return your free bonus gifts, and we'll return your registration.

We'll even give you an extra $50 for your time and travel costs.

That's how much we know you are going to love the 1st-ever TT Seminar!

=> Click here to reserve your spot and free gifts

First Workout of New Program

I started the day with some shopping. Yep, 8:04am I was the 5th person into a local location of a big box TV shop where I bought a big box. The deal was so good I couldnt resist.

After I went to the local YMCA to start a new program. Upper body with a focus on more upper back and strengthening my rotator cuff muscles, particularly on my right side.

The gym was filled with folks on the cardio confessionals, under the mistaken belief that 40 minutes on a treadmill or elliptical machine would undo the thousands of extra calories they ate yesterday. But the truth is the time on the cardio confessional won't even make a dent in yesterday's discretions. It's backwards thinking...more on that later.

My workout...

Warm-up Superset
Cable External Rotations (2x10)
Pushups (2x12)

1A) Bench Press (2 easy sets, 1x5)
1B) Face Pulls (3x15)

2A) DB Chest Press (4x8)
2B) BB Row (4x10)

3A) DB Incline (2x12)
3B) Underhand Inverted Row (2x15)

4A) EZ Bar Triceps Extension (4x10)
4B) Cable External Rotations (3x12)

That was fun, and it went a lot faster than you might think. Very little rest between supersets. Also, first workout of a new phase, so I wasn't pushing it too hard.

We'll get a little more serious next time. Also, I've gone back to a 3-day weights program for the next 4 weeks. Put this one together with some tips from Jay Ferruggia

Just say NO to the cardio confessional,

Craig