Saturday, September 30, 2006

7-Day Workout Guideline

Fat Loss Workout Guideline

Well, if it's Sunday, you should have plans to hit the grocery store and to prepare your meals for the next 7 days. See our grocery list at the bottom of this email. Print it out and take it with you.

I'll be returning from Stamford, Connecticut tonight, after attending a get the rundown, visit my blog for posts that I made over the weekend.

Click HERE to get the rundown - and a review of Alwyn Cosgrove's Fat Loss Seminar

And now here are your guidelines for the next 7 days.

TT Workout. It never hurts to have a trainer check your form, and make sure that you are pushing yourself hard enough. Alternatively, a workout partner can make all the difference in helping you bust through a plateau. The quote most often heard in the gym, "I'd never work this hard on my own." Is this true for you?

30 minutes of activity. In addition, use to check your diet for excess calories. By now, you should have developed many healthy eating habits...however, sometimes things start slipping. So give yourself a little review. It's never too late to start eating properly.

TT Workout. Add 5% more weight to your main exercise, and reduce the number of reps per set by 1. Keep perfect form of course, but increase the intensity. You might even find that you can do all of the reps with this new, increased weight. That will lead to more Turbulence, and more calories burned. If you want to increase your interval intensity instead, do the same - increase your speed or resistance by 5% on the treadmill or bike.

30 minutes of activity. Try something new. If you haven't done any bodyweight circuits yet, give those a try.

TT Workout. Try to eat 8 small meals today which should give you even better results than eating 6 small meals. The 8 small meals/snacks: Breakfast, morning snack, lunch, afternoon snack, pre-workout, post-workout, dinner, and evening snack.

30 minutes of activity. Check in with your social support group and trade fat loss secrets.

30 minutes of activity. Plan, shop, and prepare. Make it your goal to purchase the most healthy grocery order of your entire life. You get extra bonus points if the clerk says, "Wow, what a healthy order".

Here are some of the items on my list:


Peppers (red, yellow, green, & orange),
Snow Peas
Frozen mixed vegetables
Tomato sauce

Protein Sources
Chicken breasts
Turkey breasts
Salmon fillets
Lean beef
Skim milk & low-fat, low-sugar yogurt

Oat bread
Oatmeal (no sugar added)
Whole-wheat pasta

Green tea
Unsalted, not roasted, Almonds

Dr. Chris Mohr gives even more options in his Nutrition Guidelines:

Nutrition has a huge impact on your success,


P.S. Become a TT Member today...
For more information on your TT membership, and access to all of my manuals and advanced training articles, click here.

"I also wanted to let you know that I dropped 5lbs based on your articles and programs and kept it off for 3 weeks now (I'm 5'7 and now a strong 130lbs)... I am a health-knowledge "junkie" and have bought hundreds of e-books and print books and bought at least a dozen workout programs but this is the best structured and planned program I have come across to date. The simplicity and organization of the programs make the workouts manageble and fun and because you get results fast and you are motivated to continue on - changing and progressing day after day. It is an addiction to workout now and feel healthy... On behalf of so many afraid or too lazy to speak up I would like to say thank you!!"
Nadia Dedic

"Craig, I'm trying to think of an easy way to say this...You are the absolute BEST! I wanted to say another word, but it wouldn't be rendered appropriate! All I can say is WOW to the TT Membership Pass. Actually, I'll have to say it again..."WOW!!!" There's so much in there - it's unbelieveable! I know some of my clients will hate me for these workouts, but love the results they get. This has to be the ultimate in training manuals. Hands down. Best I've ever seen. I'll be digesting these manuals like you wouldn't believe Craig. The 6-month bodyweight is worth the price of the package itself! And just because I have the pass doesn't mean I won't stop supporting and buying from you Craig - no doubt about it! Thank you so much! I'll make ya proud!"
Lee Smith, Las Vegas

Become a TT Member today...For more information on your TT membership, and access to all of my manuals and advanced training articles, click here.

Turbulence Training Workouts at Ryan Lee's Seminar

Fat Loss Workouts in 15 Minutes

Right now I'm watching brian grasso at ryan lee's seminar in beautif Stamford, CT.

While watching brian and lee taft teach the best ways to coach kids, I also cranked out 3 fifteen minute Turbulence Training workouts for Ryan Leeks upcoming book.

Ryan asked all the trainers to submit a few 15 minute workouts and I just ripped off:

A) a 15 minute bodyweight workout that can be done anywhere, anytime - in your office, at the park, etc

B) a classic TT dumbbell for fat loss workout using two wicked supersets and one finishing exercise.

C) a 5 exercise stability ball workout called TT for your torso

All coming soon _ and so is next month's workouts for TT which is a hybrid db-bodyweight workout

I'll get that out in a few days


Fat loss workout, fat loss, workout, exercise, training

When You Don't Want to Workout

Feel Like Skipping Your Fat Loss Workout

From Jon Benson's Fit Over 40 newsletter

When You Don't Feel Like GoingTo The Gym...Do This
A lot of people probably think I go to the gymon auto-pilot. This is not always the case.

In fact, tonight was a prime example of...(see if you can relate)-- Had every intention of working out in the early afternoon (when I usually train)-- Got caught up in work mode-- Ended up not eating my meal on time... and workout time turned into chow time-- The hours crept on by until it guessed it...dinner time-- "Can't train this late" ran through my mindIt was almost a workout aborted.

One ofthese is no big deal...but one turns into two,which can turn into dozens.That's a big deal.So, here's what I did -- despite the fact thatI really do 'not' like to workout at night...especially legs.

I used "secret weapon number 1" -- I toldmyself, "Okay, Jon...just do a 'sissy workout'.Just enough to say you did something. Don't even TRY to train hard!"All of a sudden, the gym became...shallwe say..."easier to find."At first, I did just what I told myself -- keptit really light.

Then, sure enough, after theinitial warm-ups and so-forth, the iron bugbit me. I wanted more.I ended up breaking a personal best in a new movement I'm using.I then did used the same trick for my post-workout walk. "Just up to the end of thestreet and back...enough to say I did it."I walked much further...gladly.

The secret is two-fold. First, use your mind to your advantage. In a way, this is typical 'reverse psychology.' Once you tell yourself, "I'm only going todo X", then "XX" becomes a bonus. "X"is still acceptable, so either way you come out ahead.Second, the majority of the time when you do not 'feel' like workout out, you'rereally feeling something else.

Distracted, busy, really doesnot have much to do with your actual workout session.

Go with it -- tell yourself you'll do a "busyperson's workout"...and watch whathappens.Chances are you'll find your groove, andthen do the "human" thing -- rebel againstyour own plan. "I'll show ME!"

It's kinda funny, but believe it -- this willsave you dozens and dozens of missedworkouts in the year.You may even get a personal best or two.Now, I bet you want to know more of these"secret weapons".

Well, my book is full ofthem.And, right now, you can get five FREEEe-books along with my e-book, all for thesame price. These are bonus e-books that are only found on my website.

Go see FIT OVER 40

Remember, all you have to do is tell yourself that you're going to do "something".Heck, I've even said to myself, "Look, I'lljust drive to the gym and look around!"Seriously -- this works. Chances are youwill get to the gym, look around, decide to "pick up something" while you're there...and the next thing you know...

personal best!

Check out Jon's site here: Fit over 40


fat loss workout, workout, exercise

Friday, September 29, 2006

Alwyn Cosgrove's Fat Loss Workout Seminar

Alwyn Cosgrove Fat Loss Workout

This morning at Ryan Lee's seminar, Alwyn Cosgrove gave a funny, yet controversial lecture on fat loss workouts. Using his unique sense of humor, he destroyed a lot of fat loss workout myths.

Alwyn and I agree on a lot of fat loss workout stuff. Mainly that nutrition is most important, and that aerobic training/cardio is over-rated. Alwyn's harder on cardio than I am, but I certainly agree it's a waste of your time if you only have 45 minutes, 3 days per week to train for fat loss.

Check out Alwyn's stuff here.

I'll summarize more of his seminar next week,


alwyn cosgrove, fat loss, fat loss workout, nutrition, exercise

Thursday, September 28, 2006

Workouts on the Road

Workout While Traveling

When traveling, I'm a big fan of spending the 10 bucks and going to a gym for a workout. Generally the hotel gyms are inadequate for a great workout - although the best hotel gym I've used was in Baltimore...just can't remember the name of the hotel. It even had a squat rack.

So today I'm in Stamford, CT. Very nice city. And I went to workout with Jason Ferrugia of We did our workout at a spacious LA Fitness and it was quite empty in the middle of the afternoon.

Couple of workout observations...

a) machines suck - they just don't allow natural movement
b) training partners are very helpful
c) no gym needs two seated dip machines

So the workout went like this:

1) Deadlift - up to near max, plus 1 back off set

2A) DB Press (4x5-12)
2B) Neutral Grip Chins (4 sets)

3) Tried machines...they were all awkward

4) RDL (3x8)

5) Down-the-rack DB Curls for fun (4x6)

Thats it. Then a quick walk around bustling, but pretty Stamford on a nice autumn day. Got some deadlift instruction. All very helpful.

Good workout,


workout, traveling workout, fitness, press, fat loss workout

Wednesday, September 27, 2006

Q'n'A: Core Training Workouts, Intervals, Etc.

Core Workouts, Intervals for Fat Loss Workouts

I'm travelling to New Jersey & Connecticut I prepared this fat loss workout Q'n'A for you. I should be reporting back from my travels with some good fat loss info for you...check out my TT blog for updates.

First Question:I was just wondering if there have been any studies done regarding these workouts and those like me who are considered "morbidly" obese. I weigh around 400 pounds and haven't worked out seriously in years. One thing that might come as a surprise to you is I don't have any problems with my knees, never have as of yet although my balance leaves alot to be desired when I try to do lunges or free-standing squats.


First, nutrition is the most important thing for you to get started with. That will determine your fat loss success. Please read Dr. Mohr's report in the TT Fat Loss package.

As for strength training, it helps boost the metabolism, and sculpt the body. And intervals help burn more calories.

There are no studies that I know of that use strength training and intervals for fat loss in morbidly obese subjects. Unfortunately, almost all of the studies using this population have to do with gastric bypass surgery. That certainly says a lot right there for our quick-fix society. But it is great that you are interested in doing things naturally.

I recommend that you get on track with your nutrition, and simply start easy with some exercise. Don't go too high in volume, as you might get overuse injuries. Strength training helps to protect against injury - another reason why it is a must in fat loss programs.

Today's second question comes from my last contribution to Men's Fitness magazine...I'll be back writing for Men's Health starting in the Dec. 2006 issue.

Q: When I do cardio, how long should my intervals be to burn the most fat?

There's no magic number to shoot for with intervals - just vary your intensity so that you attack your body's metabolism in different ways. Alternating two interval sessions per week should cover it.

In the first one (call it Workout A), hop on the treadmill and warm up for five minutes. Sprint and maintain your speed for 60 seconds, then back off to a brisk walk for another 60 seconds.

That's one interval. Perform six to eight intervals, and then do a five-minute cool-down.

The second interval workout (Workout B) should be done on an exercise bike. Again, warm up, and then pedal as fast as you can maintain for 30 seconds. Slow down to a light ride for 60 seconds - that's one interval. Perform six intervals.

Alternate Workouts A and B for a total of three sessions per week. So you might do Workout A on Monday, B on Wednesday, and A again on Friday, and then pick up the next week with Workout B on Monday.

You can do intervals with a weight workout or on a different day entirely, but don't go too's probably a good idea to avoid two interval days back-to-back.

Each interval session slightly stresses a different energy system in your body - the delivery mechanism of the ATP chemical energy that makes your muscles work and causes more calories to be burned. By working both, you have a comprehensive arsenal for beating belly fat.

And now over to more Q'n'A from Lyle McDonald - from his site: www.bodyrecomposition as well as from his guest column at The Facts About Fitness

Q: I have a question about core muscles. I don't feel like I have control over the mid section of my body. At times, it seems like it doesn't engage. There is differing opinion of what the core muscles are (some say pelvic floor, and others will include shoulder muscles). What are the core muscles to you, and how is it best to exercise them?

Answer from Lyle:
Core muscles refer to a whole passle of muscles that surround the center part of the body.

Unfortunately, recent fads about core training have tended to focus on single muscles instead of everything.

In no list of importance, we have:
Rectus abdominis, obliques (interior/exterior) and transversus abdominis (TVA) in the front.
Quadratus lumborum to the side of the spine (obliques also stabilize in this plane).
Multifidus and other spinal extensors in the back.

In addition, we might include the latissimus dorsi and gluteal muscles (which stabilize the lower back by tensioning the lumbodorsal fascia), and the pelvic floor at the bottom.

Based on your description, there's really no way for me to give you much in the way of advice. Weird stuff happens with injuries. Jull and Hodges in Australia have made a big deal out of transversus abdominis misfiring with injury, while other groups have focused on multifidus firing with injury.

Perhaps the best book in this regard is Stuart McGill's Ultimate Back Fitness, which addresses various exercises to best train the various core muscles while sparing the lower back (especially the lumbar spine) from harm.

His big three are
Modified crunches: rectus abdominis/obliques/transversus abdominis
Side planks: obliques/quadratus lumborum
Birddog/quadruped exercises: low back stabilizers

Hitting at least those three would go a long way towards ensuring proper core activity and stabilization. McGill addresses other issues (such as sports performance) in the book I mentioned. See for the book.

Q. I am a 48-year-old woman and have been working out off and on for most of my life. My question is, I have been working out for the last 3 months as I have developed a lower stomach pooch over the years and am trying to rid myself of the ghastly beast. I have always been a very healthy eater (mostly seafood and chicken, lots of veggies and no sweets) and I drink a lot of water. In my 3-month span of working out, I have been walking 3 miles, 4- 5 times a week, lifting barbells every other day along with crunches, sit-ups, reverse bicycle crunches and crunches on the exercise ball and some standing pushups. I am starting to see some definition in my arms and legs and even seeing less of the love handles on my sides, but that pooch is there and doesn't seem to be going anywhere. What am I doing wrong?

Answer from Lyle:
Nothing except being impatient. Body fat tends to be lost from the body in fairly predictable patterns. And lower abdominal fat is one of the last areas to go (in women, hips and thighs take even longer).

Just keep doing what you're doing. As you continue to lose body fat, eventually the stuff on your lower abdomen will go. Note also that a lower abdominal pooch can be caused by poor posture.

Many women have their pelvis tilted forwards (as a consequence of wearing high heels/having breasts) and correcting the posture can help flatten the area.

Paul Chek has an excellent (and inexpensive) little book called Awesome Abs that has some good exercises for correcting this postural issue.

****That's it, hopefully it all helps. Again, check out Lyle's site www.bodyrecomposition as well as from his guest column at The Facts About Fitness

Every tip helps,


P.S. Turbulence Training is for moms, clients, men & women...

"My husband and I purchased your Turbulence Training program a couple of months ago to use with our clients. As we read your approach to fitness, we agreed with it completely, and were willing to give it a try. I decided that if I was going to train my clients with this program, I needed to do it myself also. Wow! I have been a Certified Personal Trainer for 7 years and I have not seen any other program that works as quickly or effectively. I recently had my first baby, and have been working to lose the last of the baby weight. I am no couch potato, and I just ran my 5th marathon, but I couldn't seem to get all the weight off- even with training for a marathon. Within 3-4 weeks of doing the Turbulence Training program, I lost the last 8 pounds, and am now happy to be at my pre-pregnancy weight- and stronger than I was before. I increased my protein, tracked all my food intake at, eat much more "raw, natural" foods, did Turbulence Training 3 times a week, and have been doing an extra day or two of cross training to get ready for marathon #6. The great part is even my clients are seeing results- and quickly. They like the "work harder, but in less time" approach, and I like the full body exercises and core training that I feel is so important for them to get. You have a good thing going here! Thanks for sharing."
Annette Allen
Click HERE to get started with your Turbulence Training workouts today!

fat loss workouts, cardio, intervals, core training, core exercises, workouts, fat loss

Dr. Phil vs. Tom Venuto

Fat Loss Info

So who would you trust for fat loss info?

a) An overfat man with no educational background in exercise physiology, anatomy, or nutrition, that just happens to be promoting a line of fat loss pills and shakes


b) A competitive natural bodybuilder that is also a certified trainer, and the author of the most popular fat loss e-book on the Internet

Hopefully you didn't choose A. Good ol' Dr. Phil just settled a lawsuit where the plantiffs accused him of fraud with respect to his dietary supplement line.

Now, Dr. Phil did not admit any wrongdoing of course, but the settlement was $10.3 million - if you bought any of his products, you are eligible for your money back.

Read the article here for details

On the other hand, you have Tom Venuto, a man known by thousands of his e-book customers as the man with the honest fitness site. Tom doesn't promote powders, pills, on crash diets. Instead, he's shown people how fat loss really works and how you can achieve it.

I highly recommend his book, Burn the Fat, Feed the Muscle and his new free report, "The Fifth Element".

Get his free report here:

Tom follows his own advice, that's for sure,


fat loss, nutrition, dietary supplements, fat loss workout

Workout Tip: How to Bench Press More Weight

Bench Press Workout

Just finished up some bench press tips for Maximum Fitness magazine...(

Here are some details...

Q: What are some realistic figures for a guy who lifts only > occasionally and has been at a plateau for a long time -- 30 pound > increase in 1-2 months? 100 pounds in a year?

25 pounds in 2 months. Over 50 in a year. Depends on so many things, but i think those are good numbers - both realistic and broadly applicable to the readership of the mag.

This also depends on what type of bench they are trying to increase...their 1 rep max? Their best bench for 8 reps? Etc. Their 1 rep max will have a greater potential to go up. but its a little dangerous for the average reader.

Q: What's the best kind of workout to achieve such a goal? Is it following a more strict powerlifting type of program, rather than bodybuilding? What does that look like in terms of days, sets and reps? Are 5 x 5s the best way> to go?

A powerlifting approach to the bench, but the rest of the workout plan is a hybrid of the two approaches.

Theres nothing magical about 5x5. The best approach in my opinion is to press twice per week. The first bench workout would be the heaviest.

Use lower reps than he is used to using now. Thats the simplest place to start. I.e. if a guy is doing 3 sets of 8 for bench now (which is even pretty "heavy" for the average reader) then he should spend 3 weeks at 3x6. Then down to 3x3-4 for 3 weeks. That will boost a guys bench fast. Just by increasing intensity.

Finish that workout with a db incline press for 4 sets of 8, a rowing exercise, and a triceps exercise. This is a "powerlifting" workout.

The second pressing workout of the week is more bodybuilding. Start with 3 sets of 8-12 reps to failure for the dumbbell flat press. Then finish the rest of the workout off as an upperbody bodybuilding type workout. Chins, shoulder presses, and arms.


bench press, workout

Is Your Workout Warm-up a Waste of Time?

Workout Warm-up

Most people's workout warm-ups are a waste of time and effort. I'm talking about people that go into the gym and spend 5 minutes (or more) on the elliptical machine before their workout, doing a movement that prepares their body for nothing more than, well, than more elliptical exercise.

But this type of warm-up doesn't prepare you for your Turbulence Training (TT) workouts. So you just end up having to do more warm-up exercises for your workout. So why not skip the time-wasting "cardio" warm-up and get on to something that is more efficient.

Because with TT, as you know, time is not to be wasted.

So what's the better approach?

First, analyze your workout and your body. What muscle groups need to be warmed up? What movements need to be warmed up?

If you are doing a total body workout that consists of lunges, presses, pulls, and squats, what good is it to spend 5 minutes swinging your legs through a limited range of motion on an elliptical machine? Not much, of course.

Rather than waste that time, you should be warming up your body with a series of bodyweight exercises. A bodyweight exercise warm-up is far more productive and relevant than hopping on any piece of cardio equipment.

(Note: Medical and rehabilitation advice notwithstanding. If you have been instructed by your doc or physio to do a cardio warm-up, then do so...).

Getting back to better warmups...Today, I tried out a few bodyweight-only warm-up circuits, and here's the one that I liked the best.

Y-Squat x 15 reps
Stick-up x 10 reps
Reverse Lunge x 10 reps (per leg)
Spiderman Pushup (8 reps per side)

Click here to see the Y-Squat and the Spiderman Push-up.

Click HERE to see the Stick-up.

Go through that circuit with no rest between exercises, and then rest 1 minute. It's best to go through that 3 times.

Another great thing about the bodyweight circuit is that it makes for a fantastic stretch-break/activity-break at work. If you've got a cushy, spacious office, or if you work from home, you should do this circuit once every couple of hours. It strengthens the weak areas and stretches the tight areas, areas that get abused everyday if you are a desk worker.

(And if you are still tight after this mobility warm-up and your workout, then go through the stretching series found at the end of the 6-Month bodyweight manual).

After you complete the general total-body bodyweight circuit warm-up, you need to move into specific warm-up sets for your main exercises - if you are using weights (if you are doing bodyweight only exercises, you'll be ready to get right into the full workout).

For more details on the specific weight-training warm-up, refer to the TT Workout Guidelines in your TT manual. You'll see the exact number of reps and sets and intensity percentages that you should work at for each specific warm-up set.

All of this warm-up should take you less than 8 minutes, and then you'll be ready for your best workouts ever.

Always search for the better way,


P.S. About emails...
I appreciate everyone that takes the time to email me...and I am doing my best to get back to you as quickly as I can. I apologize if I miss your email.

So in order to make sure that I see your email in the future, make sure to include "TT" or "CRAIG" in your subject line. That way I'll be sure not to delete it with the junk mail that I receive. Thanks so much.

TT Members get first priority on email response.

Now back to some more bodyweight manual feedback..."I just started to skim through the info and I have to say, 'This is so fricking awesome!.' I will have you know I recently purchased about 150 bucks worth of books at the bookstore that don't have half this info put together(one stretching book, a cardio book, a weight book, a bodyweight book, a cook book.) I am kicking myself now. Thanks for all the info."
Jason Saner

Click HERE to get started with bodyweight training

workout, warm-up, fat loss workout, fat loss, weight loss, lose weight

Tuesday, September 26, 2006

Mediocre Bench Workout

Bench Press Workout

Not as bad as yesterday, but still not a great workout. I just felt like I ran out of gas.

I also saw several exercises in the gym that are not worth your time...and these are:

a) behind-the-neck lat pulldowns
b) concentration curls
c) crunches

Exercise "a" might be dangerous, and even if it's not that bad for your rotator cuff, it's not any better than any other type of pulldown. So why bother with it?

Exercises "b" and "c" give you almost no bang for your buck. Your body won't change one way or the other, whether you do these exercises or not - in addition to the rest of your workout.

Now here's my workout...

1A) 3-Board Bench (4x2)
1B) Y's & T's, Rear-Delt Raises (3x12)

2A) DB Incline Press (3x8)
2B) DB Row (3x12)

3) Pushups (2xMax)

Thats it. One more workout tomorrow, then I am heading to Connecticut for a few days. Might train with a friend in New Jersey on Thursday.

I'll be posting directly from email to the blog all weekend though, in case I come across anything interesting.


workout, bench press, fat loss

Nutrition Book for Fat Loss

Recommended Nutrition for Fat Loss Resource

A Nutrition Book I Strongly Recommend

Some people think that “delicious” and “healthy” are two words that can’t be used to describe the same meal. If you are one of those people, then we promise you that your opinion is going to change.

Dr. John Berardi is one of the most popular fitness professionals in North America. Having just finished up his Ph.D. at the University of Western Ontario, Dr. B has stepped up his efforts to bring healthy, delicious eating to the masses and has created a fantastic new e-book called, “Gourmet Nutrition”.

Gourmet Nutrition is both a cookbook and a full-blown optimal eating manual. This e-book contains over 100 recipes, from the easy meal to the exquisite dinner and has everything you need to eat properly in 2005! And the authors have completely removed the risk to you by giving you a 100% Money-Back Guarantee.

1) What exactly you need in your kitchen, and what you must not have, if you're to succeed -- from foods, appliances and utensils, right down to the spices.

2) A 6 step system for building your kitchen anew – even if it’s in need of the most dramatic of overhauls!

3) 100 perfect meals, quick and easy meals as well as 5-star, impress-your-friends meals. How about healthy Chicago deep dish pizza or striped bass with artichokes and asparagus?

4) Meal categorization according to the best time of day to eat the meals. How about a post workout shake, followed an hour later by our healthy Hawaiian pizza. Then, later in the evening, sit down for our pecan-crusted salmon.

5) 17 food preparation tips, making you a culinary dynamo in no time. No more fingertips in your vegetable medley!

6) 25 food facts and strategies, tips that help you make sense of the nutritional recommendations you read about but don’t quite understand fully. The absolute best fruits, the best vegetables, the best grains, the best times to eat, and more!

"Gourmet Nutrition is sophisticated and entertaining, one of the best books I've seen so far. Given that it would take you years to work through all the great recipes, the book is a bargain!"
Lou Schuler, Award-winning journalist and co-author of "The Testosterone Advantage Plan," "The Men's Health Home Workout Bible" and "The Book of Muscle",

"Being that I'm an active graduate student on-the-run, having a cookbook that offers time-friendly, nutritionally-superior recipes is imperative for success with my academics and my athletic goals. Thank you for creating such a wonderful resource! I'm looking forward to savoring those Apple Cobbler Protein Bars after my next work-out (they're on page 171, and look so good... everyone HAS TO try them!).
Cassandra E. Forsythe, MSc, PhD candidate in Nutrition

Click here to order

Cardio Workouts When Building Muscle

How Many Cardio Workouts When Building Muscle

CB: Another area of debate is the use of cardio during muscle-building programs. What’s your opinion of doing traditional cardio training when a client is trying to build as much muscle as possible?


Cardio should be kept to an absolute minimum on muscle building programs. In some cases it can be dropped completely. I prefer to keep three days a week for 20 minutes year round. I like the way it makes me feel and I believe it helps me stay leaner while gaining muscle without interfering with my gains.

When the fat loss season arrives, there is a progressive and gradual increase in cardio frequency, duration and intensity. I don’t recommend high volume cardio year round. It’s too easy to adapt to high volume cardio. Cardio should be periodized just like strength training.

People who are strongly opposed to aerobics often like to use aerobics instructors as the example of why “cardio sucks.” “Why did a survey reveal that the average aerobics instructor has twenty-something percent body fat? Why aren’t they leaner?” The answer is because they don’t periodize their cardio like bodybuilders do.

Lay off the cardio when you want to gain muscle. Gradually increase and build to a peak when you want to get ripped. Your body will be more responsive this way when you do add in the cardio.

Click HERE for the rest of Tom's interview


cardio, workouts, fat loss, fat loss workouts, muscle building, mass workouts, Tom Venuto

Cardio Can Kill

Cardio Workout for Fat Loss

I'm not a big fan of long cardio, especially extreme bouts of cardio - i.e. running marathons.

Just this past weekend a 41-year old man died running one of the Toronto marathons. Last year, same thing. These are not the first, nor will they be the last men to die running a marathon.

And for what?

To run an irrelevant distance for no reason at all. I don't see any logical reason for most people to run a marathon. Particularly when you are a 40-year old father of a young family. You can be fit and healthy with far less exercise time, as long as you train with far better exercise choices.

Sure, you can say you are pushing the boundaries of your human performance...but I doubt that is any consolation for the family of thes two men.

No matter how "type A" someone is, or how driven they are to perform in a marathon, simply being able to run a marathon proves nothing. And it can have disastrous consequences. Not too mention the many smaller negative consequences of:

a) A waste of hours of your life spent away from your loved ones while you pound the pavement

b) Sore knees, chronic back pain, and blistered feet

c) Money and time wasted in the physiotherapist's office

d) An improperly trained body (i.e. weak back of the body, no upper body strength, overuse injuries)

e) A level of fitness that has limited carryover to real world needs (carrying groceries & other objects, outsprinting an attacker, manual labor, etc.)

So please, if you insist on running marathons, do yourself and your family a favor and:

1) Get a full physical from your doctor. This goes without saying for anyone on an exercise program over the age of 30, but running marathons is another reason not to neglect your physical exams.

2) Pay close attention to your body during the race. Wear a heart rate monitor, and exercise conservatively, drink the right amount of fluids (but not too much as that can be the cause of death in long runs), and just plain be careful. A marathon is hardly a reason to risk your life.

Now, here's more bad news.

Cardio has been killing fat loss programs for decades.


Because almost all of the exercise science studies performed in the 70's through the early 90's were done on distance running.

From there we got the messages that:

i) To lose fat, you had to do long, slow endurance training. Clearly, we know this is false. Nutrition is the most important aspect of fat loss.

ii) That we should eat a high-carbohydrate diet. This message, while generally true for endurance athletes, was broadly applied to fat loss. So we were subjected to that hideous low-fat, high-carb phase in the 90's where we were urged to eat Snackwell low-fat cookies with no regard to the sugar and calorie content.

iii) Beginners should get out on high-volume, walk-run programs. Now while it is important to get people out and exercising, high-volume activities for underprepared beginner muscles are going to cause injury fast. And that's what happened to most people that tried to take up running.

iv) Too many cardio enthusiasts had the wrong mentality of, "If I go for a 5 mile run, I can have some juice and cookies as a reward". Needless to say, that didn't help anyone lose fat.

The end result?

This high-cardio, high-carb approach to fitness and fat loss left many men and women with thunder thighs, saddle bags, and chronic running injuries.

Fast-forward to this decade, and the mainstream media is finally starting to see the benefits of strength training and interval training for both fat loss and the cardiovascular system.

Not too mention people are finally getting their nutrition right. And it's so simple:
- lots of fruits and vegetables (rarely does anyone get enough)- lean protein- healthy fats - fiber-rich low-glycemic carbohydrates

Dr. Chris Mohr gives dozens of options for each in the TT Fat Loss Nutrition Guidelines that you get with the Turbulence Training program from

So eat right, train right, and be safe,


P.S. Okay, so you don't want to give up running?
At least train your body correctly with the Turbulence Training bodyweight manual. It trains the muscles that running neglects, and promises to put more power into your hill running.
Click here to get started.

"Just thought I'd drop you a line and share what a great year I've had so far. After 3 years of traditional bodybuilding programs and hours of traditional low intensity cardio I had 25% body fat to show. Being a student with little time able to train, cost of gyms, travelling around over holidays, the 6-month bodyweight program has been a lifesaver. With incorporating these workouts as the base of my training, and making the most of intervals, as well following your nutrition plans, I'm currently at 13% bodyfat and have dropped 22 pounds of fat. Thanks for an intense, easy to follow, bodyweight program."
Josh Dunn

"The TT workouts are excellent! You have literally changed my life! I got completely burned out on single body part training and long periods of cardio. It just isn't conducive to my life given that I work full time and have a spouse. I'm already lean but I want to maintain a high level of health and have a fit, athletic look. I have to admit that I was skeptical because the workouts were so short, but even after the first workout my skepticism disappeared in a hurry. The time flies by at the gym and the workouts have eliminated a lot of stress because if I got stuck at work and couldn't get to the gym for "leg day" it would mess up my training schedule for the rest of the week. I also like having the option to do some body weight circuits plus I have a full range of dumbells and a ball at home so I can get my workouts in at home."
Janet M

By the way, previous customers get a discount on the bodyweight me for details.

cardio, fat loss, workouts, exercise, intervals

Monday, September 25, 2006

Sad Squat Workout

Squat Workout

Not a great one today. Strayed from my eating and sleeping schedule on the weekend, and I could really feel it in the workout.

t'was a good reminder that every choice you make has a consequence on your health, performance, and energy levels.

I'll be away for a few days later this week, so I'll take this week as a recovery week, and come back next week to get serious.

What I did get done today was okay, but not as good as I want to be...

1A) Narrow Squat (1x4, 1x1) - I just bailed out of the second set. Sooooo lame.
1B) Power Shrugh (3x8)

2A) Wide Stance Good Morning (3x8)
2B) Standing Cable Crunch (2x20)

3A) Pistols (3x4)
3B) Glute Ham Raise on Ball (3x15)

Hopefully tomorrow will be better,


workout, squat, fat loss

Q'n'A: Interval Workouts, Aerobics Clasess, & more Protein

Interval & Aerobics Workouts

So what do you do if you hate Turbulence Training? If, for the life of you, you just can't stand exercising that hard. Do you just lie on the couch?

No, of course not.

Just do something. In fact, the first rule of exercise should simply be, "Just do something you like. Have fun. Live an active lifestyle."

Millions of people live healthy, active, fit lifestyles and never set foot in a gym (commercial or home). Instead, they've simply found something they like to do and they do it regularly, and they eat well.

I've got a couple of questions on this topic in today's mail bag, as well as some advanced interval methods and more protein. And who doesn't love more protein?!

Q: I have totally lost my motivation to train. I no longer have any urge to go to the gym.

I have lost 41kgs and my weight is under 74kgs. I feel as if I have achieved my goal and I think that is where my lack of motivation stems from. As for the gym, I really like doing weights. And I used to love going to Aerobics classes such as Body Pump and Body Step until my personal trainer told me that they weren't really doing me any good so there was no point in going to them. I also like to run.

There are two other issues that affect when I exercise 1) I study university by correspondence and 2) I have a two year old little girl, so my days are usually anywhere from about 15-16 hours in length without adding time for exercise so by the time it comes to my four days off I am pretty well exhausted.

At this point, I would be happy to see you back in your classes. Anything to get you back into a healthy, active lifestyle.

It's one thing to look for the most results in the least amount of time - which I would recommend getting from strength training and intervals - but it's another thing when you are ready to quit exercising because you can't stand them anymore! Go back to your classes. Have fun again!

On alternate days, do some of the free weight exercises you love. Do some squats with dumbbells. Then do a pressing exercise. Follow that with an exercise for your abs, and one more for your upper back. That way, you've covered what I call the "4 hot zones" of your body, and that covers all the major muscle groups so your body will be burning up a calorie storm! Then go for a little run to get your running fix.


I hope that this schedule gets you excited for exercise. Have fun again! Let me know if this sounds like a plan...

Q: I recently joined a gym. The personal trainers weren't very helpful...all they did was show me the weight machine circuit. They did a few tests on me and said my flexibility was poor. I've been on and off with exercise for a few years, but I really need to find something that will help me stick to it.

You really, and most simply, just need to find something you really like to do and start there.

Don't worry about a structured program yet, just get started on an active lifestyle.

Maybe you would like the bodyweight workouts? You could start simply with the 4-Week bodyweight workout HERE

You also need to start eating properly to keep your energy up and fat down. If you get the TT for Fat Loss package, you get Dr. Mohr's nutrition guidelines as well as the bodyweight manual as a bonus. You can order from

There are lots of stretches in all of the manuals that will help you re-gain some of your flexibility and mobility.

Q: I've been doing the running intervals for months now. I'm at 8.5 running for a minute and 3.8 on the rest for 1.5 minutes - any suggestions to make it a little more challenging, aside from increasing speed?

Great question. I hesitate to crank up the incline too much, because that can be a little rough on the calves. They will get tight, and you could end up with chronic problems.

So if you can't increase the speed or the incline, what can you do?Try one of these 3 options:

a) After running 8.5 (which is awesome by the way), get off the treadmill and hit a plank for 30-60 seconds, then get back on the treadmill and hit your interval again. So your recovery is now done in a plank, or side plank.

b) Same, but when you get off the treadmill, do slow, easy y-squats or prisoner squats. 3 seconds down, 2 seconds up. Do a set of 8-10, then back on the treadmill.

c) Again, do the interval on the treadmill then get off and do a set of pushups. The next time, a set of bodyweight inverted rows. Alternate between the two.

You will find that you have to reduce the speed of your interval training because it is incomplete total-body recovery...but it's kind of like our superset system that you use for strength training.
Let me know how this goes.

Q: If I eat chicken or beef or fish after a workout, will it have the same effect as protein powders?

It's possible you wouldn't see a difference. No study has ever tested the two approaches.

One thing to remember is protein repair/muscle building is an ongoing process - it doesn't take place in only the 30 minutes after training. It takes place over days. So as my colleague Brad Pilon says, "Every meal you eat is a post workout meal."

Now I would definitely bet that you wouldn't see a difference if you drank chocolate milk vs. buying the most "advanced" postworkout shake. They are both just carbs and protein.

I like to keep it as simple (and cheap!) as possible,


P.S. I have a great interview...
Coming out in a couple of newsletters in the near future. You can find one of them in my newsletter at - I was recently interviewed by a trainer from the UK...Part 1 goes out today.

So head over to and sign-up to get your report on "The Dark Side of Cardio"...and you'll also get all the upcoming interview.

"Last night, a male friend of ours called to talk to my husband. My husband wasn't home so we chatted and he said to me "I've got to tell you when I saw you at my sons birthday party I thought to myself, Wow, man she looks terriffic!" He asked me how much weight I had lost and I told him I had lost 32lbs. Everywhere I go, people who I haven't seen in a long time see me and are shocked at my transformation. That, my friend, is what keeps me going to the gym even when I don't want to. For a 37 year old, married, mother of 4 to hear that she looks "hot" or "terriffic" is the ultimate compliment! Your program has completely changed me. I have tone muscles in places I never thought would be tone again! Thank you for your sincere dedication to those of us who want to make a difference in our lives. I wish you lived in my hometown!"
Terri Stuckey, Chardon, Ohio

interval, workout, cardio, aerobics, fat loss, fat loss workouts

Man Dies During Marathon

The Dark Side of Cardio

So for the second straight year, a 40-ish year old man has died while running a marathon in Toronto.

I'm not sure why the obsession with running marathons even exists, however the bottom line is that running 26 miles straight is quite dangerous for some individuals.

If you insist on running marathons, please get your health checked thoroughly.

Don't run yourself to death,


Sunday, September 24, 2006

7-Day Workout Guide - Ab Exercise

Ab Exercise Workout

Last Thursday night I had a craving for some "junk food". It wasn't just a craving that snuck up on me, instead, it was one that had been gnawing at me for a few days. I managed to put it off all last weekend, but by Thursday I was fine with giving in.

I had spent all week enjoying my lean protein, fiber-rich fruit and vegetable meals, and snacking on nuts, organic bison jerky, and more fruits. I really like to eat this way, but...

I've always had a bit of a sweet tooth.

So when I went grocery shopping on Thursday night, I picked up a little grab bag of candy. The type of candy that most people think is disgusting, but still, I like them. Classic caramels.

So after shopping, I went home, and ate a few. Not a disgusting pig-out, just a handful. And that was it. Maybe 100 calories of sugar, and the problem was gone.

Craving over. I still have some left, but I'm not even interested in them anymore. Quite frankly, I'd rather have an apple.

On a regular basis, I probably stick to a 95%-5% eating plan - a little stricter than what Berardi and Mohr recommend when they say stick to your plan 90% of the time.

But I find it easy. I have liked broccoli since I was a kid. I just don't smother it in butter anymore.

I've learned to like, even love, salmon, sweet potatoes, and plain yogurt mixed with peaches, blueberries, and oatmeal. I didn't even have any junk at the Jays-Red Sox game yesterday.

Honestly, I can't understand why anyone would want to eat one of those ball-park hot dogs, at least here in Toronto.

So experiment. Try a new healthy food each week, or preferably each day.

Over time you'll build an arsenal of healthy eats that allow you to enjoyably stick to your fat loss nutrition plan.

If you haven't already, check out Dr. Mohr's TT Nutrition guidelines. He gives you lists of foods to try that you probably have never even heard of. All to help you reach your goals.

Now here are your guidelines for this week to start improving your health and your body.

TT Workout. Unfortunately, sometimes Monday is the worst day of the week. Crazy busy. You get home from work and there's not even 20 minutes of time left for you to do your workout before you have to get ready for tomorrow.

But of course, so you can still do a lot in 10-20 minutes with bodyweight training. If you don't have the manual, simply do the Y-Squat, Prisoner Forward Lunge, Decline Pushup, and Mountain Climber. You can find some of those exercises here.

30 minute of activity. Take some time to read this excellent nutrition article. Dr. John Berardi interviews Dr. Alan Logan about eating for health. I think it clears up a lot of myths and directs you to make the right nutrition choices.

Click HERE for the interview

Add the exercise of the week to today's TT workout. This week, try the Stability Ball Jackknife. You can use this for 8-10 reps in the warm-up, or 15-20 reps at the end of your workout.

30 minutes of activity. Study the TT nutrition guide tonight and start preparing your shopping list for the weekend.

Finish the weekend with a strong TT workout. Do one extra set in your first superset. That will give your body some great metabolic turbulence that will burn more calories and more fat.

30 minutes of exercise with your Social Support Group. Get your bike out of the garage and go for a nice leisurely, stress-reducing ride. It's either spring or fall wherever you live, so it should make for a nice ride.

Plan, shop, and prepare.

Go home and prepare that into easy to carry portable meals that you can take to work. No excuses for bad nutrition. A little time and prep, and you're set.

Stick to the 90-10 rule and you'll succeed.

Live the TT Lifestyle and build the body of your dreams,

Get TT for Fat Loss and start following Dr. Mohr's nutrition plan today.
Click HERE to get started.

abs, ab exercise, workout, fat loss workout

Saturday, September 23, 2006

Quick Workout Question

Workout Info

Yesterday's BoB workout (Back of Body) workout got a lot of attention and feedback. Here are a couple of quicky Q'n'As, followed by a recommendation that anyone serious about fat loss should consider...

Q: I have just started the TT for Fat Loss Programme last week. Can I do this Back of Body workout 2 days a week on the days I don't do the Fat Loss Manual Workouts or would it affect muscle recovery?

If you only do 1 set per exercise in the BoB workout, then yes, you can follow that schedule of adding the BoB workout to your current plan.

As a reminder, here's the "Back of Your Body" workout routine again - it can be done at home with a bench, a ball, and dumbbells. Do 1-3 sets per exercise.

1A) DB Row (8 reps per set)
1B) Back Extension on Ball (15 reps)

2A) DB RDL (8 reps)
2B) DB Rear-Delt Raise (12 reps)

3A) DB Step-up (10 reps)
3B) Waiter's Bow (15 reps)

Q: Can you explain the motion of 2A) & 2B) & also of 3B) is this like doing good mornings with a straight bar?

2A) You can find a description and photo of the RDL HERE
(while the picture is a barbell RDL, but you can simply use dumbbells in place of the barbell)

2B) You can find the DB Rear-delt raise HERE

And 3B - yes, it is same motion as the Good Morning, but we are using bodyweight only. Also, take one arm and place that hand across your lower back...use it to pinch the skin of your low back. As you lower yourself, stop the motion as soon as the skin slips out of your grip.

In this position, you'll look like a waiter bending forward - holding one hand behind your back - think fancy restaurant waiter, not an Applebee's waiter!

The next Q'n'A comes from an answer I gave on Tom Venuto's new fat loss membership website:

The member's site just opened, but it contains an incredible amount of fat loss info, and an extremely helpful message board group where everyone is friendly - unlike far too many other message boards on the Intraweb.

Browsing through the forums and the posts, the info is incredibly helpful...lots of great tips on how to prepare fat loss meals fast, and great new foods and recipes to try.

And it's only $9.95 per month. That cost is ridiculously low. You can cancel anytime.

If you can't find 10x's the value in a membership to Tom's site, I'd be shocked.

Again, the site is:

Now's here's the Q'n'A I answered...

Q: I have seen two commercials today touting the benefits of EGCG, especially concerning the effects on metabolism. Anyone got some sound information on this? I'm skeptical of anything I see in a commercial, and when I google it, the first websites to come up are for sports supplements which makes me even more skeptical

EGCG is an active compound in Green Tea. It is associated with a slight increase in calorie expenditure over 24 hours.

By slight, I mean that the best study showed an increase of 80 extra calories burned over 24 hours.

In my opinion, this is insignificant, because your body likely adapts to this, and probably won't burn an extra 80 calories tomorrow, and beyond. In fact, you can easily find studies that show caffeine increases metabolism by 100 calories per day, but really, no one is losing body fat because of caffeine.

My general recommendations:
1) Drink Green Tea for health purposes.
2) Eat according to Tom's BTFFTM plan.
3) Dont' waste your money on fat loss pills.

Stay strong! Train safe!

Craig Ballantyne, CSCS, MS
TT Blog

More questions?

Keep 'em coming,

P.S. I'm running out of time...
Each day, I try and answer your questions as quickly as possible. But...
I'm running out of time between answering Q's and all the other program design, writing, and training that must go on - not too mention some recovery time.

So, I can only promise an answer to your question if you are a TT Member. A small benefit to go along with the incredible, ever-growing list of manuals, workouts, and monthly reports that you get in the members' section.

Click HERE to become a TT Member.

workout, fat loss workout

Friday, September 22, 2006

Ab Workouts & Armani Suits

Ab Workouts

Here's an email I received from Kyle Battis today...

Believe it or not there is a connection betweena beautiful set of 6-packAbs and a nice Armani SuitKeep reading to find out what it is.

I was recently able to put world-renowned trainer Craig Ballantyne on the 'Hot seat' and grill him for some of his best fat training methods...Not just once....but TWICE! ==>

Click HERE for the interview

That's right, on the other side of this link I have two power-packed interrogations with one of the most soughtafter fat loss experts in the world. Craig writes for Men's Fitness Magazine, Oxygen Magazine, and many other top magazines as well.

During these two calls Craigreveals:--The bodyweight sequence to guarantee a better workout...--Superset fat loss science for faster results!--Time saving training tips - in an out in 20-40 minutes...--What researchers say about faster fat loss!--The top exercises you must have in your fat loss program...--Interval training options for more calorie-burning!--And of course, why your Abs are like an Armani Suit...--

Craig held nothing back during these two calls and you simplymust go listen to them right now!I don't think that Craig and I will leave the recordings of thesetwo calls available for too longbecause they were SO GOOD, so fullof information, that we may just turn them into a nice product!!

Take advantage while you can and enjoy the awesome fat loss tipsthat Craig shares in these 2 calls.

Train with purpose,--


PS-Oh yeah. I almost forgot to tell you. During the 2nd call Craig shared a great quote froma trainer-friend of his. Here it is:'What good is a Parka that you wear over an Armani Suit?' Craig was talking about the body fat that most people have covering their abdominals and the need to strip the body fat offof their nice Armani Abs. Find out how Craig recommends 'taking the Parka off' to reveal your abs:==>

Click HERE to listen

Burn The Fat Membership Site

If you want to lose fat, then I have another great resource for you.

Tom Venuto has put together a great membership site. It's called the Burn the Fat Inner Circle.

It's so cheap, too. $9.95 a month. Heck, I spent $12 on dental floss today (stocking up!). Lunch at Subway restaurant costs $9.92.

So when you put it in perspective, the monthly membership fee at Tom's site is ridiculously low.

Want more info? Check out Tom's FAQ section here...

The fat loss forums are worth the price of admission,


Mystery Muscle Exercises

Exercises for Your Workout

If you only train your mirror muscles, you lose out on a lot of fat burning power.

By mirror muscles I mean the chest, arms, abs, and quadriceps. Sure that's a lot of muscle, but it's not enough for best results...and only training these muscles could lead to injury.

It's likely the real fat burning power is in the back of the body. In your upper back, your lats, your glutes, and your hamstrings. That is probably more than 50% of your muscle mass back there...and you must take advantage of the metabolic boost it can offer.

Yet those muscles are trained by the exercises we often dislike. So we skip the dumbbell rows, the split squats, the romanian deadlifts, the inverted rows, etc., etc.

If that sounds like you, then change your ways.

You need to build the back of the body to build a healthier, better body. If you play sports, even at a recreational level, you'll play better when the back of your body is strong.

And those mystery muscles on the back of your body are almost always the ones that make the greatest impression on the opposite seks. And hey, tell me that isn't just a little-bitty, teeny-weeny reason you exercise?

So make these exercises your friend again - rows, lunges, db squats, back extensions on the ball, inverted rows, and even single-leg RDL's - all of these train the back of the give your spouse/girlfriend/boyfriend something to look at as you walk away...and leave them with something to remember you by, even after you make a dazzling first impression with your abs.

Here's an example "Back of Your Body" workout routine that can be done at home with a bench, a ball, and dumbbells. Do 1-3 sets per exercise.

1A) DB Row (8 reps per set)
1B) Back Extension on Ball (15 reps)

2A) DB RDL (8 reps)
2B) DB Rear-Delt Raise (12 reps)

3A) DB Step-up (10 reps)
3B) Waiter's Bow (15 reps)

Make a good second impression,


P.S. That's a classic...
TT Workout. It burns fat, sculpts the body in the right places, and helps build strength that is applicable to everyday life. And you'll find more quick, effective fat loss workouts in the TT for Fat Loss manual HERE.

Of course, the best course of action to take is the TT Membership. You'll get body fat-burnin' workouts for men and women - and almost any age. Email me for your previous customer discount.

"I downloaded the TT membership over the weekend and after looking through all of the great programs and information, I just wanted to write and say thanks for all of the incredible information! My parents stopped by on Sunday, and after asking about what I'm doing to get in shape I told them about TT. Both are in pretty decent shape, in their early 60's. They usually walk for about an hour each morning, but that is about it for formal exercise. I gave them a copy of the Men's beginner guide to fat loss for dad, and the Simple Way to Lose Weight for mom. They have some free weights and a bench in a garage, and couldn't wait to get started!"
Jacob Gunnel

"The TT workouts are excellent! You have literally changed my life! I got completely burned out on single body part training and long periods of cardio. It just isn't conducive to my life given that I work full time and have a spouse. I'm already lean but I want to maintain a high level of health and have a fit, athletic look. I have to admit that I was skeptical because the workouts were so short, but even after the first workout my skepticism disappeared in a hurry. The time flies by at the gym and the workouts have eliminated a lot of stress because if I got stuck at work and couldn't get to the gym for "leg day" it would mess up my training schedule for the rest of the week. I also like having the option to do some body weight circuits plus I have a full range of dumbells and a ball at home so I can get my workouts in at home."
Janet M

Thursday, September 21, 2006

Thursday Fun Arm Workout

Arm Workout

It wasn't all arms, and it wasn't all fun, but it was still a workout.

1A) Close-grip Pushup (3xMax)
1B) Chinup (3x12)

2A) 1-Arm DB Curl (3x6)
2B) Tri Pressdown (3x20)

3A) DB Pullover (3x15)
3B) Standing Cable Crunch (3x20)

Good times.


Muscle-Building Workouts

Muscle Building Workouts

Too many guys are going about it all wrong.

What am I talking about?

I'm referring to all of the guys (and even some of the gals) that email me asking how they can lose the last 5 or 10 pounds of fat.

But for most of these readers , losing weight is the last thing that they should be thinking about. In fact, by doing so, it will only make them look worse.

Specifically, I'm talking about any guy that is 5 feet 8 inches tall and only 150 pounds. Or any guy that is 6 feet tall and weighs less than 170 pounds. Or 5'4" and 130 pounds (5 pounds per inch either way).

The truth is, even if they succeed in their goal of losing weight, they will look darn close to anorexic, rather than looking ripped.

Heck, I'm 5'8, 190 pounds, and 9% body fat, and even I don't look that big on the beach. Don't believe me? Check out my photo HERE (scroll to the bottom of the page).

For almost all guys in this range, if they really want to look good on a beach, they are better off gaining muscle first, and then losing fat later.

So if you aren't sure what to do, chances are you need to gain mass.

Click HERE for my best TT for Muscle workout plan(and it's dirt cheap too)

Another common mistake?

Insisting on performing cardio or intervals when building muscle is your #1 short-term goal.

Listen, chill out. Your heart is not going to explode or your arteries clog up with grease just because you didn't do "cardio" for 8 weeks.

The TT for Muscle plan isn't exactly a sedentary lifestyle. You'll find out quickly how effective and challenging the workouts are...and if you try and add cardio - let alone intervals - on to that you might just be shooting yourself in the foot and miss your goals.

Helping you do things the right way,


P.S. When someone comes to me for mass...

They get the upper-lower, rest, upper-lower, rest, rest split. Four days of training. None of this 6-days a week, 1 body part per day. Heck, I've met guys that train biceps on one day - all by themselves! That's craziness. Inefficient at best, ineffective at worse.

Trust me. Use the TT for Muscle and you'll blow through your muscle gain plateaus and previous personal bests. And you'll get jacked-up strong at the same time.

Click HERE for my best TT for Muscle workout plan

"I have been a Turbulence Training Fanatic since I saw great results with Turbulence Training for Fat Loss. And when I needed to put on some mass there was no other place I would rather turn then Craig Ballantyne and his TT workouts. With the new Turbulence Training for Muscle program I am seeing WEEKLY gains in the size and strength departments. Something I have never experienced in the past. Once again one of Craig's programs is blowing me away with great results and in doing so getting me out of the gym in under an hour. I can't thank him enough. By the way I saw 20 lb gain on my deadlift today, more gains!!! I am loving it!"
Kevin Larrabee

workout, muscle

Wednesday, September 20, 2006

Mike Boyle Strength Coach Interview

Here's a good interview with Mike Boyle. He's a strength coach. I first met him back in 2000 in Montreal at hockey conference where we were both speaking. Good guy. No B.S.

Click HERE to read more


Wednesday squat workout and tennis elbow

Squat workout routine

Today I found out I have tennis elbow...but just a very mild case. And obviously its not from tennis.

Instead, I think its from my dog. You see he gets a little excited aroubd other dogs and tends to pull a little too much trying to get near them. Lately he's given a couple of really good yanks and I think that is the source of the problem.

My friend Andrew, a chiropractor did a mini-ART session and said I'll be fine as long as I avoid the pulling and do a lttle stretching for the wrist extensors and flexors.

So b/c of this I skipped the scheuled deadlifts and went straight to the Olympic squats.

1A) Olympic Squats (3x12)
1B) pushup Plank (3xMax)

2A) pistols (3x3)
2B) back ext on ball (3x15)

That is all.

Please excuse any spelling mistakes - I am riting this post on my balckberry with my thumbs while walking down the street. But I can post directly to the blog with email so it saves me time.



Q'n'A: Protein & Morning Fat Loss Workouts

Protein & Fat Loss Workouts

Thank you for your great fat loss workout questions this week. Let's take a look at the truth about protein & eating before fat loss workouts.

Q: I'm using your TT for Muscle and I was wondering if I should start taking whey protein to gain muscle. I really don't eat a lot.

That's the wrong reason to be taking whey protein. What you need to do is put the same amount of effort into your nutrition as you do your training.

Whey protein is not magical. It doesn't really add that many calories to your daily intake - which is what you need to do to gain muscle.

It's simply protein. And will have the same benefits on muscle growth and fat loss as the protein you would get from chicken, fish, beef, or beans & rice.

No matter your goal, fat loss or muscle gain, nutrition is hard work.

Time for you to get serious.

Q: What type of protein powder do you recommend?

If you really can't get enough protein from whole-foods, then you will benefit from a protein supplement.

That is the only reason anyone would need a protein supplement.

Among the commercial varieties, again, there is nothing magical. As long as it tastes appealing, meets your desired nutrient profile, and mixes easily, you are fine.

Protein is protein is protein.

I am curious to hear about the supplement habits of the TT readers. Feel free to send in your supplement intake, including commercial brands. It's important for me to keep a "finger on the pulse" of supplement use.

Q: I workout every morning at 5 am and for me is the perfect time. I will like to know if you recommend any energy supplement to boost my energy in the mornings. I used to take ___ but it damaged my stomach and my nervous system. So I wake up and usually I don't eat nothing until 6 am. I know I should eat something before working-out but then I'll not have enough time to workout with out rushing myself to finish. Then after 6 am, my routing begin with my kids, work and afternoon homework and cooking. Can you recommend something to help me keep going? I love to workout in the mornings and I don't want to get of the track because of lack of energy.

What you are looking for is not really an increase in energy, but simply an increase in mental alertness. I would continue to avoid "energy supplements", as you've found them to be quite a problem in the past. I don't recommend them for anyone.

On the other hand, a cup of Green Tea, and perhaps even decaf Green Tea, might help you. Normal Green Tea contains a little bit of caffeine (not as much as a coffee). There might be additional compounds in the Green Tea that also contribute to mental alertness - which is why decaf Green Tea still might help.

As for the remainder of the day, I recommend following Dr. Chris Mohr's nutrition principles. He discusses pre-workout eating - just remember, you don't need to eat a full meal before you just need a little bit of food or a shake to keep your blood sugar up (see the next Q for problems if you don't).

If you eat using the TT guidelines, you will have as much energy as humanly possible considering you probably only get 6 hours of sleep per day.

No food or drink will cure sleep deprivation.

Click HERE to get started on the TT nutrition and exercise lifestyle

And by the way, does everyone realize how much of an oxymoron "diet energy drink" is?

Q: I've been told that it is essential for fat loss that I workout on an empty stomach in the morning. But you say that is not true. What is the truth?

It is absolutely NOT essential. To lose fat, you don't have to wake up and do cardio. You just have to follow your meal plan, exercise at any time of the day using the right type of training, and you'll lose fat.

Otherwise none of my clients would ever have lost fat.

Being as we're all adults here, I'll leave the final decision up to you. If you want to train in the AM on an empty stomach, go ahead. In fact, if anyone does this, let me know how it goes.

I'll tell you a little story though which is enough to convince me that many women shouldn't try this...

Way back in the late 90's, while I was in University, something would happen in the gym on a weekly basis. A female student would come in for an early morning workout, and she'd do some cardio, and be going about her business when all of the sudden a crowd would gather around where she was exercising.

Why? Was she doing tricks?'s because each week a girl would come in without having eaten in the morning and she'd faint in the gym.

Once I saw a girl nearly pass out inches away from the sharp edge of a staircase.

All in the name of "fasted cardio".

So if you insist on doing this, be careful.

Bottom line: It's not necessary.

Q: If i was to follow the fat Loss TT workouts would they still allow me to grow muscle and lose fat?

Yes, absolutely. Just follow the training program as is, and start your nutrition program by eating according to Dr. Mohr's principles (from the TT Nutrition bonus), but don't eat fewer calories than you need. Eat to maintain your weight and you'll lose fat and gain muscle.

Q: My knees hurt when I squat. What can I do to reduce the pain?

First of all, you should squat with the purpose of keeping your heels on the ground. That way, you don't put as much stress on your knees as you would if you squat and your heels come off the ground.

The key: Start all squats by pushing your hips back so the weight is over your heels. This may feel awkward at first and you might feel like you are going to lose your balance, but you will quickly adjust and then it will feel natural. By doing this, we train the glutes and hamstrings harder, and get more value from an already great exercise. Plus, this takes stress off from the knees.

More questions?

Bring 'em on,


P.S. I'm running out of time...
Each day, I try and answer your questions as quickly as possible. But...

I'm running out of time between answering Q's and all the other program design, writing, and training that must go on - not too mention some recovery time.

So, I can only promise an answer to your question if you are a TT Member. A small benefit to go along with the incredible, ever-growing list of manuals, workouts, and monthly reports that you get in the members' section.

Click HERE to become a TT Member.

fat loss, protein, fat loss workout

Tuesday, September 19, 2006

Tuesday extra workout

I'm upping my training volume in a little training today I went in and did a very, very quick workout

I haven't trained shoulders directly in a long time so I kept the volume low.

1A) cable lateral raises 4x12
1B) face pulls (3x12)

2A) pushups (3x20)
2B) stickups (3x15)

That's it. That was enough to fatigue my delts. I did the pushups to help recover from yesterdays workout.

Fun times.

I'm a bodybuilder again,


Workout, bodybuilder

Workouts that Stop Fat Loss

The Opposite of Good Fat Loss Workouts

Here's a great article from our colleague in the fight for better female fitness and fat loss workouts, Rachel Cosgrove. Rachel is one of America's top trainers, and tells it like it is about fat loss workouts.

Here's a summary of her "tongue-in-cheek" article...for more info, visit Rachel's website:

Top 5 Ways to GAIN Body Fat
by Rachel Cosgrove

Are you looking to put on a little extra pudge to keep warm? Maybe your boyfriend or husband wants to see "more" of you? How can you put on that extra layer of fat you've always wanted to fill out your jeans?

Follow these five recommendations and you'll be on your way!

1. Do long, slow aerobic exercise every day.

The more aerobics you do, the more your metabolism can slow down, the more efficient your body will be at storing fat, especially if you're looking to gain some size on your thighs!

Why it works to store fat: Your body will actually use fat as fuel during this workout (you should be in the "fat burning zone") which will create the perfect effect we want for the other 23 hours of the day - fat storing mode. Yes, your body will adapt to become efficient at storing fat. This workout will do nothing to increase your metabolism either. You'll burn off muscle, decreasing your lean muscle mass, and actually slow down your metabolism.

2. Follow a low fat, low calorie diet... and don't drink any water.

The less you eat, the lower your metabolism will go, which is optimal for storing body fat.

3. Avoid weight training at all costs!

Increasing your lean body mass is the best way to increase your metabolism to burn fat. Weight training will raise your metabolism for the next 24 to 48 hours, which will never work to get that body fat up!

4. Eat only 1-2 meals a day!

Eating meals less frequently is a great way to keep your metabolism in the gutter all day long and will be ideal for storing fat.

5. Perform the exact same workout over and over without ever increasing the intensity.

Doing the same workout each time will confirm that you haven't become any stronger or more fit, but instead have stayed exactly the same or become worse. Recommendation: Go to the gym every day and do the exact same thing. Get on the same cardio machine, in front of the same television, and walk the same speed everyday.

Why this works to store fat: This will ensure that you don't gain any lean body mass and that your workout won't limit your fat storing capabilities. You don't ever want to push yourself harder than you're used to.

Follow these guidelines to an all new, plumper you! Wait just a darn minute... Hold on. You say you want to lose body fat? Oh, okay, then make sure you aren't making the mistake of following any of the above guidelines!

You'd actually want to do the exact opposite of each of the above rules to see a leaner physique in the mirror.

For a leaner, sexier you:

1) Do interval training instead of steady state aerobics to increase your metabolism and get your body revving to burn fat all day long.

So, instead of walking on a treadmill at the same pace for 30 minutes, you'd walk two minutes then run for a minute or two, then walk again. Alternate between high and low intensity. You can do the same on an exercise bike or whatever activity you choose. This works extremely well for fat loss!

2) Fuel your body with high quality protein, complex carbohydrates, and good fats.

Your calories should not drop below 1400 to 1500 per day and your fat intake should be 30% of your diet. This will keep your metabolism burning hot - perfect for fat loss.

3) Lift weights and don't be afraid to push yourself beyond what you're used to; that's how you get your body to change for the better.

Every ounce of muscle you put on will increase your metabolism and keep you in a constant fat burning state! And remember, weight training doesn't make women big; it makes them firm.

4) Eat 5-6 meals a day.

Every time you eat, your metabolism goes up, so eat something healthy every couple of hours to keep your body revved up to burn fat.

5) Change your workout every 4-6 weeks.

Your body will adapt and you'll need a change to create a new stimulus to continue building muscle and burning fat! May you reach all your goals and get the body of your dreams! Stay focused!

For more of Rachel's proven fat loss and fitness wisdom, visit

Rachel has also helped us out over at


fat loss, fat loss workout, workout

Fat Loss Workout Blog

Fat Loss Workout Blog

I've started another blog:

And I've also added a couple of interesting new blogs to my own RSS Reader:

Here's one on "evolutionary fitness":


fat loss, workout, blog

Workout to Lower Your Blood Pressure

Workout to Lower Your Blood Pressure Naturally

When I visited my doctor last month, he said that high blood pressure was often the cause of many of the serious health problems for his patients, however most people just don't pay any serious attention to their blood pressure.

Fortunately, it's easy to measure. So you can know almost immediately how you rate (compared to blood measures, which can take weeks or months to come back).

And there's no controversy over your blood pressure readings. If it's high, you are in danger. If it's normal, you are doing the right things (most likely).

So there is just no excuse not to know your blood pressure - or what to do if you have dangerously elevated blood pressure.

Frank Mangano is a natural health expert and best selling author who teaches you how to dramatically improve your health naturally, without expensive and potentially dangerous prescription drugs.

Here's Frank's article...

5 Steps You Can Take Today To Lower Blood Pressure Naturally
by Frank Mangano

High blood pressure, or hypertension, is not something to be taken lightly. It is a serious disease, the cause of which is unknown. One fact health care professionals do know is that left untreated, high blood pressure over time can lead to serious heart disease and other vascular troubles, even death.

Blood pressure medications come in a wide range of formulas and dosages; each aimed at reducing the pressure going through the blood vessels either as the heart pumps blood or relaxes. Some medications strengthen the blood vessels while others thin the blood in an effort to reduce the strain.

Trial and error is usually a doctor's only course of action when determining which combination of drugs and treatments will benefit a specific patient. The problem with this approach is the dangerous side effects, which often accompany these medications.There is however some good news about hypertension!

There are steps you can take today that will begin to lower your blood pressure almost immediately. Overtime, the result is a sustained healthy blood pressure reading that supports your blood vessels and heart for years to come.

Start with these 5 easy lifestyle changes. Always consult with your doctor before trying anything new with your health regime, and never go off of any medication without the advice of your doctor.

Here is a list that any doctor can approve of:

1. Drink Water. Yes, water is a way to cleanse and refresh every part of the body, even your blood vessels. Drink 8-10 glasses each day to flush out excess salt and toxins that make their way into the blood stream. You can use water to replace some drinks containing caffeine that temporarily raise blood pressure.

2. Stop Smoking. If you are a long time smoker, you know how it affects your breathing. What you may not realize is its impact on your blood pressure. If you can't quit completely, then cut down. Even a 50% reduction in the number of cigarettes smoked each week can help.

3. Exercise. A cardiovascular workout strengthens the heart. This is important because high blood pressure over time puts added strain on the heart. Just 20 minutes, 3 times per week of a sustained increase in heart rate will aid in lowering blood pressure.

4. Eat Right. If you are eating better and exercising, a nice by-product will be weight loss. By reducing your weight by 10%, you can significantly lower blood pressure. A diet that includes the freshest fruits and vegetables will support healthy blood pressure. Reduce or eliminate salt intake, and especially beware of "hidden" sodium found abundantly in pre-packaged convenience foods.

5. Relax. Many people have a temporary raise in blood pressure when they are under stress. If you have high blood pressure because you are over weight or have a family history of hypertension, then stress raises it that much more. Try taking a walk, meditating or listening to relaxing music to take the edge off a stressful day. Make time for decompressing each and every day.

If You Want To Lower Blood Pressure Safely And Naturally Then This Special Report Is A Must Read!:

The Silent Killer Exposed

Pass it on to others that might have high blood pressure,


P.S. Turbulence Training trounces the silent killer as well...

"I will not forget what Turbulence Training has done for me, my blood pressure is getting better, I am eating better and looking better."
Joe Hallman

Click HERE to get Turbulence Training to work on improving your blood pressure

Monday, September 18, 2006

Monday's Chin-up & Bench Workout Routines

Workout Routines

Today was bittersweet. It was the final session with R.N., the female actress I have been training for the last 6 weeks. She finishes shooting her film today and flies back to LA on Wednesday.

While its sad that she is leaving, she leaves on a high note. She did her first chin-up ever today. And almost pulled off two in a row. Full chinups. From the bottom hang position. She's proud, and she should be.

Fortunately for all the ladies (and men) out there that have ever dreamt of doing a chin-up, I'll be putting together her workouts into a monthly TT workout that will be available on

Look for that in October or November.

We used almost nothing but bodyweight exercises to keep her "Hollywood" body, while at the same time building her strength to do the chinup.

After the session, I did my own workout. Today was bench day - and it was the start of a new 3-week training cycle.

1A) 3-Board Bench Press (3x5) - next week the reps will drop to 3
1B) Y's, T's, & Rear Delts (3x10)

2A) Pushups (3xMax)
2B) DB Row (3x12)

That's all i had time for. But I was gassed even with that. I miscalculated the weight on the bench, and used heavier than I had planned. But that's okay.

Great day in the gym,


workout routine

Monday's Chin-up & Bench Workout Routines

Workout Routines

Today was bittersweet. It was the final session with R.N., the female actress I have been training for the last 6 weeks. She finishes shooting her film today and flies back to LA on Wednesday.

While its sad that she is leaving, she leaves on a high note. She did her first chin-up ever today. And almost pulled off two in a row. Full chinups. From the bottom hang position. She's proud, and she should be.

Fortunately for all the ladies (and men) out there that have ever dreamt of doing a chin-up, I'll be putting together her workouts into a monthly TT workout that will be available on

Look for that in October or November.

We used almost nothing but bodyweight exercises to keep her "Hollywood" body, while at the same time building her strength to do the chinup.

After the session, I did my own workout. Today was bench day - and it was the start of a new 3-week training cycle.

1A) 3-Board Bench Press (3x5) - next week the reps will drop to 3
1B) Y's, T's, & Rear Delts (3x10)

2A) Pushups (3xMax)
2B) DB Row (3x12)

That's all i had time for. But I was gassed even with that. I miscalculated the weight on the bench, and used heavier than I had planned. But that's okay.

Great day in the gym,


workout routine

10-Minute Fat Loss Workouts

10-Minute Fat Loss Workouts

Last week I helped Men's Health magazine on a piece about getting fat loss workouts done fast. Personally, I think you can get a great body-changing fat loss workout done in minutes.

How fast?

I'm talking 10-minutes.

By now, I'm sure you're asking...

How do you lose fat in only ten minutes?


What about the rule that it takes 20 minutes of cardio before youstart burning fat?

Well, first of all, as I have said before, the whole idea of afat-burning zone or a magical fat-burning time period just doesn'tfit with the common sense approach to fat loss.

People can lose fat without doing any cardio at all - so its clearthat you don't have to workout for at least 20-minutes with yourheart rate at 60% of your maximum heart rate. Fat loss is far simpler than that - and I'll show you some basic workouts belowthat crank your metabolism and help you burn calories when you arenot exercising.

Second, the results of your training occur outside of the gymrather than during the workout. That's why the before-mentioned"increased metabolism" is so important. If you put the right"turbulence" on your muscles in 10-minutes, you can change yourbody - without even thinking about doing cardio.

So let's look at the first fat loss in a hurry workout - a10-minute bodysculpting workout. Let's say you only have 10 minutesto do your workout today - what should you do?

In this case, you need to combine a warm-up, strengthtraining, and interval training all into one.

So our efforts arebest put forward on bodyweight training.

And you don't have time for isolation work. Instead, you need tohit three "hot zones" on the body for maximum metabolism boosting:push muscles, pull muscles, and legs.

By doing so, you'll hit all the other muscle groups at the sametime. So you'll do a circuit of soemthing like:

1A) Prisoner Squats (advanced option: 1-Leg Squats)
1B) Pushups (advanced option: Spiderman Pushups)
1C) Inverted Rows (advanced option: Pull-ups; easy option:Stick-ups)

In the first round of this circuit, you'll go through it easy.Perform 25% of the maximum number of reps you can do for eachexercise. So if you can do 20 pushups, do only 5 in the firstwarm-up circuit. That's a warm-up circuit.

Then you'll do as many circuits as you can in the remainder of the10 minutes. Just go back-to-back-to-back on these 3 exercises. Youcan rest after the rows/pull-ups for 30 seconds if necessary, butthat's it.

You'll be pleasantly surprised with how you feel at the end of the10-minutes. And your metabolism will be elevated for a much longerperiod than if you trained in the fat-burn zone for 10-minutes.

Okay, now here's another option, moving into some dumbbell work.The following superset trains the entire body, and focuses on the 3hot zones.

1A) DB Squat (8 reps per set)
1B) DB Chest Press (8 reps per set)

Use light weights for one warm-up set, and then do as many sets aspossible in 10 minutes for the rest of the workout.

In any case, if you find yourself with another 10 minutes, you canup the fat-burning ante by doing 10 minutes of intervals. This toois far more effective for fat loss and fitness than 10 more minutesin the "so-called" fat-burning zone.

Do 3-5 minutes of exercise-specific warm-up.

Then do your intervals for 30 seconds followed by 30-60 seconds ofrest. Repeat 3-6 times.

Then cooldown.

Okay, now let's get greedy and assume we have 30 minutes for ourworkout. We'll be close to getting maximum results with this"marathon" duration workout.

First, hit up the bodyweight circuit mentioned above. Do thistwice, nice and easy. That will take 5 minutes off the clock.

Then move into your strength supersets. Following the lead above,you'll look to train the entire body with only 2 moves. It's notalways easy, but fortunately you can do 2 supersets in thisworkout. The strength training will take about 15 minutes as you'lldo 3 sets of 8 per exercise with no extra rest between sets - justlong enough to switch exercises.

1A) DB Split Squat (If you have a barbell, use it instead of DB's)
1B) DB Row

2A) DB Romanian Deadlift
2B) DB Incline Press

Then finish with intervals. For this workout, try another program.Start with a warm-up, then do each "work" interval for 45 seconds,and rest 60 seconds between each interval. Do 4-6 rounds and finishwith a cool-down, of course.

I could go on and on with these fast fat loss workouts...and ofcourse I do, in the Turbulence Training e-book.

Get your very own copy of Turbulence Training & the Nutrition Guidehere:

I'll follow up on this article in the future, passing along some ofthe exact Turbulence Training workouts that I use with my clientsto get the most results in the least amount of time.

Until then, train hard, train safe, and train better than everyoneelse in the gym.


Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. Is a lack of time stressing you out?

"No time to exercise" is the #1 reason most people don't exerciseconsistently. In fact, a lack of time stresses most people out formany reasons - whether it's a lack of time to prepare good food,exercise, or be with your family.

That's why I created Turbulence Training to be the most efficientand effective fat loss program out there.

The warm-up is applicable to your workout, not some 5-minute wasteof time on the treadmill.

The strength training supersets shave minutes off your wait time.

And the intervals cut your cardio in half, or more.

"I think TT is awesome. I have seen a serious change in my overallbody composition. In 12 weeks I've gained a lot of muscle and havelost about 10 lbs, but inches are flying off."
Gordon M.

"The TT workouts are excellent! You have literally changed my life! I got completely burned out on single body part training and longperiods of cardio. It just isn't conducive to my life given that Iwork full time and have a spouse. I'm already lean but I want tomaintain a high level of health and have a fit, athletic look. Ihave to admit that I was skeptical because the workouts were soshort, but even after the first workout my skepticism disappearedin a hurry. The time flies by at the gym and the workouts haveeliminated a lot of stress because if I got stuck at work andcouldn't get to the gym for "leg day" it would mess up my trainingschedule for the rest of the week. I also like having the option todo some body weight circuits plus I have a full range of dumbellsand a ball at home so I can get my workouts in at home."
Janet M

Get your very own copy of Turbulence Training & the Nutrition Guidehere: