Thursday, November 30, 2006

Workout 1

New phase of training...and here is workout 1

1a) high pull (3x5) 200
1b) bb floor press (3x8) 215

2a) bb split squat (3x8) 135
2b) pullup (3x10) 12, 8, 6

3a) hanging side knee raise
3b) back ext

10-Minute Workout Solution

You are now entering the holiday season. Please watch your step for...
  • High-calorie Dinner parties
  • Super high-calorie family get-togethers
  • Boozed-up work Christmas parties
  • Stressful Christmas shopping
  • High-calorie Christmas cooking
  • High-calorie, stressful Christmas eating
You name it...the list goes on and on. Each one of these reduces your free time and expands your waistline. For those of you already struggling to get three 45-minute workouts per week, the holidays are practically guaranteed to stop any fat-loss program dead in its tracks...

...Unless you can somehow create a shorter, yet incredibly effective workout program to deal with the holiday hustle and bustle.

And I've been busy in my little fat loss workout lab doing just that. Putting together some of the most efficient workouts I've ever put together to help keep your sanity and supply your workout fix during this incredibly stressful time of year.

Enough rambling, let's get started.

Here's your $9.99 solution to Holiday stress...

Happy Holidays,


P.S. It's my ten dollar, not-so-Secret-Santa gift to you.

But on Monday, the price is going up to $14.99.

Get your 10-Minute Fat Loss Solution here

'Craig, I have really enjoyed your TT workouts for the pure time I am saving on my workouts. It is stopping me stressing over finding time to exercise. I can fit a workout in anytime now it is great."
David Virgo

Wednesday, November 29, 2006

Wednesday 15-minute workout

I am going to head back to the heavy weights tomorrow, but for today, I did workout #2 (bodyweight circuit) from the new 10-minute workout program available at

I also did some exercises from the Inside-Out Upper body warm-up DVD

And I added a few minutes of kettlebell swings, 1-arm standing rows, and high pulls to make it a 15-minute workout.

tomorrow: Workout 1 from my new 3-week training phase.


Commitment to Your Fat Loss Workouts

Great blog post from Keith Scott about commitment.

Read it here

Take the words to heart, especially at this time of year when it is so easy to say, "ah, its the holidays, I'll just slack off on exercise and diet for a couple of weeks"

That's the wrong mindset.

If you are in a fat loss social support group, don't let anyone lose commitment this month. If you stay committed this month, just imagine how mentally focused you will be in the New Year. You'll probably reach your goals weeks in advance, if not months.

And once you reach your goal body, I guarantee you'll have an epiphany about how simple it is to live lean and look lean. You'll shake your head in amazement when you try to remember what it was like to feel like crap after eating processed garbage food all day and being inactive.

Sometimes I really think there are two ways to live life.

a) Lethargic, un-motivated, unfit, negative, TIRED, and eating poorly


b) Fit, energetic, alert, positive, eating properly, and ALIVE

It's your choice.


P.S. The new monthly workout - 10-Minute Holiday Workouts - is now available in the Member's section (the Platinum TT Members always get the monthly workouts a little earlier)...I'll try and get the workout up for everyone else later today.

P.P.S. I better get back to work on building the membership site...

And I hope you'll take advantage of the Pre-Launch offer. Just a reminder, here's the deal...

a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member

b) For previous clients, but non-members, you can get your membership now for only $97.
That's $50 off the launch price. Click HERE to become a TT Member

c) For current can add another 12 months onto your current membership for only $77. Click HERE to renew

But remember, this is a LIMITED TIME OFFER, and could expire at any time.

The Fastest Fat Loss Workouts

The trouble with long weekends is that you often return to work busier than ever. Work has piled up over that extra day - possibly from international orders or from work colleagues and business contacts that just don't seem to take time off.

So you get back in the office and your inbox is flooded, your to-do list is longer than your grocery shopping list, and your phone displays 10 new messages.

Say good-bye to your workout time? No way.

The truth about exercise is that it is a lot more efficient than most people think. You don't have to be in the gym for 90, 60, or even 45 minutes per day to get results. The truth is that you can choose just two exercises and train your entire body.

The trick is to choose the right two exercises.

In this situation, the old saying that "80% of your results comes from 20% of your efforts" is quite close to the truth. That's why if you have any of the TT manuals, you'll get the majority of your results simply from the first superset and first exercise of the workout. (But never skip a proper warm-up.)

Here's a partial list of an almost endless number of effective two exercise workouts. Complete them in superset fashion and you can be done your strength training workout in minutes...saving you valuable time you need to be spending at work or with your family.

1) Bodyweight option #1:
Pushup (any variation)

2) DB option Upper Body only
DB Incline Press
DB Row

3) Barbell option #1
Bentover Row

4) Barbell option #2
Romanian Deadlift
Bench Press

The two exercises in any of these supersets will work better and faster than a 10-machine circuit at any fitness center.

Plus, you'll build twice the body of someone that decides to use a shortened workout to "just do abs" or a "quick cardio session". High-rep ab work and short, slow cardio won't help you change your body.

High-intensity, efficient, multi-muscle movements that put your body in turbulence are the only way to go.

"I lost 14 pounds this month and the weight is just falling off me. My wife says I now look like when we first met and I still have more to go. I can fit into my old jeans again which is a big deal for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends."
Billy Williams

So remember, even if you only did the first superset in the TT for Fat Loss workouts, you'd still get better results than anyone else in the gym using a generic, cookie-cutter high-rep, low weight circuit.

Click here to get started losing fat and changing your body the right way.

Now put the Pumpkin Pie down, back away from it slowly, and stick to your TT lifestyle,


P.S. More 10-minute workouts coming later this week...
In the December monthly workout. You can also get last year's December monthly workout as part of your TT Membership. In fact, you'll get all of the workouts I've created, plus you'll get all of the monthly workouts I create over the next 12 months.

And you'll get access to the new forum and exercise video clips...all coming in 2007.

Click HERE to learn all about the TT Membership - including a special pre-launch price

"I am a 48 year old female, with four children, who has basically been working out most of my adult life in some activity or another. I have always wanted to have a well-sculpted body and have worked very hard toward this goal especially the last year or so. While I was able to get my body fat down to between 18 and 19%, I still could not get the definition I was looking for until two things happened: Turbulence Training and eating according to TT's suggestions. I just thought that since I was 48 years old there was no way I was going to achieve a sculpted body without hiring a trainer and working out like a bodybuilder. But I gave TT a try, and after only one month, the results have been so noticeable that my husband now wants to get in on it! I am very pleased with the program, and with the support and quick response I always get from Craig. In addition to the changes in my body, I love the variety, and the fact that Craig keeps in touch with us on a daily basis, and offers so much encouragement. I plan on doing this for many years to come. Thanks so much."
Susan Siceloff

"Craig, I want to thank you for the continuing education I am receiving by being a TT member. I started reading your newsletter about a year ago. I will be 50 years old in a couple months and I wanted to get serious about keeping my body from getting old. I was about 25 lbs. overweight and although I had exercised on and off for years I can honestly say I didn't have a clue to what actually worked. I got my education from people at the gym. Now I get the best workouts of my life all in a small area of my basement using the Turbulance Training manuals. The same goes with the nutrition information. There are so many diet fads out there. Craig puts it in simple English what works and what doesn't. Now I can actually say "bring it on" to my fiftieth birthday because I feel and look better than I have in years. Thanks again."
Gary Schenkelburg, Ohio

"Turbulence Training is phenomenol, Craig's system has taught me more about bodyweight exercises than I knew was possible. Also with a busy life style he offers exercises that you can do anywhere, anytime with little to no equipment. It is affordable and worthwhile. Thanks Craig."
Darren Motuz, Winnipeg Manitoba

Tuesday, November 28, 2006

Female Fat Loss

Once in a while I get emails as to whether Turbulence Training is good for women...

Today I tried to clear things up and sent this email in reply to one's simply a partial (keyword: partial) list of testimonials from women that have used my original Turbulence Training program.

I know its my fault for creating a TT for Women program, b/c that just adds to the confusion as to which TT program is best for women. But the TT for Women was just a workout I designed for a woman that had already completed the original TT manual...So I always conclude, the original Turbulence Training program from is the best place for men and women to start their fat loss journeys.

Anyways, here are some incredible success stories from TT users...

One of the best things about turbulence training is the simplicity. There is no second guessing or room for error. The warm ups were a great alternative to the commonly suggested "walk on a treadmill for five minutes". Once again, something so simple is so effective.
Nia Dunn

Hi Craig - just to let you know a few things. First, I LOVE your program. In just under two weeks, I have already started seeing definition that has been my goal for as long as I have been working out (a LONG time); second, I love your interaction with your website and your program - that speaks more than just about anything as far as your commitment and dedication and belief; and thirdly, I tell everyone I know about it in hopes of getting them as excited as I am. Well, just wanted to let you know - gotta go now and do my TT workout! Keep up the GREAT work, and thanks! Susan Siceloff

I purchased the TT training manual about a month ago and have been following it ever since. It makes so much sense and i really enjoy the different workouts so never get bored the body weight workouts are cardio in disguise as i find i burn just as many calories if not more from a BW session as i do with the TT cardio session. I am sore in places i have never been sore and find i push myself just to prove i can do the moves and love it. From and aussie that was looking for something other than just another weight workout with the same old moves this has been a real eye opener for me and i have been telling my friends just how great the TT method is.
Kelli Tomkins, Queensland, Australia

Hi Craig, I purchased your TT deluxe programme a few weeks ago and am really happy with the programme and the results! It's great to finally find a workout programme that doesn't take hours and hours of exercise to get great results. I must say that the e-mails I receive from you every day are so motivational and have really helped me stick with the programme. Keep it up!
Jane Bezuidenhout

I think your program is amazing. I have recently set up a new business and the luxury of 1 1/2 hours at the gym are no more. Therefore your workouts came at the perfect time. I am really starting to notice a huge difference. I am trying for a baby at the moment and my biggest fear of having a child is not having time to get to the gym and get back in shape. I love that I can do your workout at home.
Alexa Simms

Craig, As a working mother in my forties, I've found it harder each year to keep up with my workouts. Before I started with TT, I found myself just going through the motions and not really focusing on what I was doing. That's all changed since I started your program. I enjoy working out again. The workouts are intense, but they go by quickly. I even enjoy the cardio intervals (and I've always hated cardio). I'm just finishing up my first four week program and I'm looking forward to the next one. Thanks!
Linda Wagner

I have been using your TT program (in conjunction with Interval Training) for almost 7 weeks, and have noticed a difference in the way my clothes fit, and I definately feel much better. Once I can get my nutrition in line with my workouts, I'm sure I'll see much more of a difference. Thank you for your program and the variety in the workouts, it makes it more interesting and keeps me motivated!
Dea M.

Sue Guderyan

I have only been using TT a few short weeks, but I am already seeing results. I'm gaining strength and endurance while toning up and building muscle, plus the variety keeps me motivated. Thanks.
Lynne Krulich

TT Training has revolutionized my workout routine—NO more excuses! No time for the gym…NO problem, can’t go outside…No problem! The bodyweight workouts kept me strong when I threw out my left shoulder earlier this fall. I also enjoy the daily e-mails from Craig to keep me motivated. Mary Iverson

I have been going to the gym for a number of years and am always looking for newer and more efficient ways to work out. I started doing the TT program about 8 weeks ago and already (to my surprise) I am leaner than I have been in about 3 years. I am also finding that I am actually less tired than what I was doing other programs that I have tried, most of which involved longer cardio, rather than the short hard intervals recommended in TT. Given the variety of workouts within the program I hope that I will never be bored or have an inefficient workout in the gym again. I highly recommended it for anyone especially those who feel like they have plateaued.
Rebecca Organo

Hi Craig, I have just turned 45 years old and run my own PT Business meaning I dont have a lot of time to train your TT workouts have provided me with time and made my workouts more intense leaving me feeling recharged and looking forward to my cardio!! I feel like a fat burning machine even when I am doing nothing thanks for making my time in the gym more fun and achieving better results!! I am also doing this with my clients and they are also reaping the benefits.
Denise Brown

Hi Craig, for over 10 years I have been unhappy with my weight and have tried many diets and exercise programs with little or no results, then I found your program. I have been doing your TT workouts for just 2 weeks and the change in my measurements is amazing! I have lost 2cm from each thigh, 1cm from each calf and 3 1/2cm from my waist. On paper the workouts did not look that difficult but I was pleasantly suprised, I really worked hard and I love the cardio intervals. I used to hate doing any cardio because it is just so boring, now my workouts are over in half of the time and I work harder than I ever have before. I am now a TT junkie!! Thank you Craig.
Kelly Yuile

I have been using the TT workout for about 4 weeks now. It was alot tougher than I imagined it would be! I feel amazing after the workout, energized and strong. My clothes are fitting looser and if this keeps up will have to get new jeans in a smaller size for sure...this makes a girl happySandra O’Brien

Hi Craig Thanks so much for your awesome product. 2 Years ago I weighed 87kg and got to 68kg after 18 months. However I ended up doing 4/5 hours of weight training a week, and up to 6/7 hours of cardio a week, to try and keep up my original results. I only did the weight training at home so without external help I can say that I wasn't training hard enough. I went back to work after extended leave and was struggling fitting all this training in. I was getting sick often and then had a major knee injury. At this point I began putting weight back on (6kg in total) due to doing very little exercise no weight training, and totally getting out of routine. (Nutrition became a real challenge again) I then had to do exercises for my knee gearing up for surgery. Time was a crucial factor. I had heard about TT through BFFM but I thought it was too good to be true. But I was desperate and so I gave it a try. It has been perfect for me. I have gained back all muscle definition in all body parts without doing thousands of weighted sit ups and any bicep or tricep work. My quad muscle which collapsed after my knee injury looks like it did before. I have found the workouts hard and challenging but at the same time I love doing them and seeing the results. It has been a benefit in my knee rehab, I am back on track, have been doing this for 9 weeks have lost the excess weight I had gained and am on target to get to my 60Kg goal. I wish I had of known of this program 2 years ago. My husband is impressed and going to try it and I would recommend it to everyone. Thanks again.
Linda Hawker

Hi Craig, I just wanted to e-mail you again to let you know how much I love the TT work outs and the flexibility they have given me. Lately, I've been focusing on the body weight programs while I nurse an old injury that flares up once in a while and I have to say that I am pleasantly surprised by the results, not to mention the difficulty of some of the exercises. They're not as easy as they look on paper! To put it simply, the TT program has taken away a lot of stress out of my life because it provides so many options that don't require a trip to the gym. For me, this is a huge thing because I would feel major guilt if work got into the way I couldn't make it to the gym. Now I rarely miss a work out because there is literally no more excuses! You are the best! Janet M

Hi Craig, I managed to lose over 120 pounds on my own, then I hit a plateau and nothing I did worked. I worked out constantly, spending 2 hours at a time in the gym working myself to exhaustion, and doing cardio everyday. I was frustrated, depressed, and exhausted. So when I tried Turbulence Training, I thought there was no way this would work either. It just looked and sounded too easy. I wasn't thinking that after the first workout, though! I can't believe the results I've gotten in the few months I've been using TT! I've gotten leaner and stronger, and I'm in and out of the gym in less than an hour. It's made such an incredible difference-I only wish I had found it sooner! Nothing I have ever tried before has worked as well as TT. I can never thank you enough!
Felecia Mills

Thank you so much for introducing me to the Turbulence Training Program. I have dropped 5lbs. since starting the program and my muscles have never been more defined. I'm getting comments from fellow gym members who are still slaving away doing hours of cardio/weight training with next to no results. They are amazed at the minimal time I spend at the gym yet the results are much more visible. Thanks again for a great great program. Krystyna West

Hi! First thank you for the trade off offer. I love Turbulace Training it keeps me motivated. Time is always an issue, but with the turbulance training I get a great workout even in 30 min. I noticed changes within the first week. I have been using the TT workouts for the last two months. My bodycomp changed nicely, lost fat gained muscle. What I'm the most excited about is that my strenght has improved a lot. Finally I'm able to do a full chin up. Yeahhhhh. Thank you, and keep up the good work TT is fun ,easy to follow and it works.
Regina Dauner

Turbulence training has allowed me how to get better results from my training in less time. I've improved my food choices and have more energy. My VO2 max increased from 52 to 58 ml/min/kg over four weeks of interval training 20 minutes three times a week - its highest ever. My body fat is down from 24% to 20% over eight weeks. Even my skin is clearer.
Rachel Knight

And from a male trainer of women...

The TT Workouts have been a great addition to my repertoire of training solutions for my clients. I have largely a female clientele who typically prefer exercise which they feel more readily re-connects them with their bodies (freeweight and bodyweight, pilates, yoga etc). TT is great for them, especially given the minimal amount of time it takes to finish. Thanks Craig.
Cary Holder,


Tuesday Workout

Another 10-minute workout. All bodyweight, but very tough. Very, very tough.

I think I have everything I need to finish up the December manual and maybe get it out to members a day early this week.

This workout has left me a bit out of breath and a tiny, tiny bit light-headed.

Total body exercises win everytime for fast effective workouts.


Nutrition for Fat Loss Q'n'A

Each week, and even each day, I recommend that you strive to improve your nutrition in one particular way.

If you cook a lot of your foods on a "George Forman" grill or make a lot of omelets, the question of the best cooking spray is bound to come up.

I asked nutrition expert Dr. John Berardi, for his thoughts on cooking oils.

Q from CB: What is the best oil or spray to use for cooking?

Answer from JB:
Olive oil cooking spray is probably the best although if you're cooking at high temps the structure can break down, potentially damaging some of the fats and the antioxidants.

Now, this may not necessarily be harmful to human health although it does reduce the benefits of this great oil. So, I usually say this: cook with olive oil when setting your burner temp at medium or below. When the temp is higher than the medium setting, it's best to use a stable oil like coconut.

***Thanks JB. You can learn more from JB HERE

And don't miss Part 2 of my interview with John next Monday in my newsletter at

Q: On the split squat (I'm assuming that is a stationary lunge right? Anyway what are the benefits with the front foot being elevated 6 inches? And is it the entire foot or just the heels elevated ?

Yes, stationary lunge is the same exercise as a split squat. The benefit of the front foot elevation is an emphasis on different muscle groups compared to a regular split squat. In this case, elevating that front foot increase the work done by the vastus medialis recruitment. That is the muscle group of the thigh just above the knee on the inside of the thigh. And yes, the whole foot is eleveated.

Q: I'm new to your site. What is Turbulence Training? How would you describe the workouts?

Turbulence Training is combination of more effective methods (Strength training and interval training) to help men and women get more effective fat loss results in less workout time.

TT uses supersets and interval training because they are time-saving methods. The workouts also only use the best exercises so that clients don't spend more than 3 hours per week in the gym.

Let me know if you have more specific questions.

Get in, get out, get lean,


P.S. More TT Feedback...
"I'm a trainer that likes to look at different ways to help my clients and add variety to my own workouts. I'm a big fan of bodyweight programs and have been using Turbulence Training bodyweight programs personally and with clients with very good results. The endless variety continues to challenge the system without stagnating and the intensity puts to bed the notion that an effective training session has to last an hour. It's more a philosophy than a program. Thanks."
Dan Purpura Bozeman, Montana

"Craig, got my 6week bodyfat test lost 10lbs of fat and gained 6lb of muscle, im proving you can lose fat and gain muscle at the same time with your tt workout system, and nutrition plan."
Desmond Hardison,Las Vegas, NV

"One of the best things about Turbulence Training is the simplicity. There is no second guessing or room for error. The warm ups were a great alternative to the commonly suggested "walk on a treadmill for five minutes". Also, the body weight circuits are amazing! Once again, something so simple is so effective."
Nia Dunn

Click HERE to get TT for Fat Loss

"I have spent years--YEARS--going to the gym 5 or 6 days a week, using a standard bodybuilding-type workout. My gains were flat, and my shape pretty much unchanged for the past couple of years. I stumbled upon Turbulence Training on an internet board and just had to try it--after buying the initial program, I loved it enough to pay for the TT membership. I recently finished the 8 week "booty for life" program and let me tell you--my "booty" is a bit more perky than it was two months previously. I highly recommend Craig's works--they work."
Tina Kinsley

Get "Booty for Life" in the TT Membership

Monday, November 27, 2006

Another 10-Minute Monday Workout

After a couple of hours rest from my lunchtime 10-minute workout, I decided to try another 10-minute workout later this afternoon. This time, using only bodyweight exercises.

That's the great thing about the 10-minute have the flexibility to do 1 or more per day, either back to back or spread apart. So if you know there is absolutely, positively no way you can workout tomorrow, you can do 2 10-minute workouts today.

I guarantee these workouts will help you get through the holiday season.

So I did a bodyweight circuit. Great stuff. Some nice hybrid exercises that not only burned calories but also worked on scapular mobility - which most desk jockeys need. You'll be loosened up after this one for sure.

Then we went to the dog park where the pooch did some sprints and wrestled with a bulldog. He's out like a light right now...


Why I Wear Shorts in November

I live in Canada yet I only wear pants from late December to mid-March.


Dan John gives an explanation on Alwyn Cosgrove's blog about what "afterburn" (& turbulence!) workouts can do to your body temperature. That should help explain it...(and if you are cold all the time, your metabolism can probably use a boost)...

Read it here...

And then read an interview with me over on Mike Robertson's latest newsletter...

Read my Q'n'A here...


Monday Workout

This is a recovery week from heavy workouts, but I'm putting the final touches on the December monthly workout manual for

So today I played around with the order of exercises I chose from a recent client's workout. And it was another Jackpot. Almost as hard as the workout I did Saturday. Whew. I was going to try another of my 10-minute creations right after but I need a break. Maybe later tonite.

And while I was in the gym doing this workout, there were two women working out on elliptical machines. I'll let you guess who did more for their in ten minutes with my TT workout, or them in the 20-minutes plus they will spend on the next-to-useless elliptical machine.

The 10-Minute Workout program comes out on Friday.


Conflicting Fat Loss Information

Everyday I read dozens of fitness and fat loss articles. Needless to say I don't agree with many of them. So I cut through the clutter for you, and here are my comments on a few of the biggest fat loss controversies out in fat loss land.

Low carb diets
Simply put, these should be re-named for the general public as low-sugar diets, or low-processed carbohydrate diets. Eliminating sugar and processed carbs should be a "no-brainer" for someone that wants to lose fat.

Training one body part per day
Rarely is this the best approach to take. And it's definitely not the right approach to take long term, nor for fat loss.

Total body training, or upper-lower body split routines (working upper one day, and lower the next) is more effective, more practical, and more efficient. Three total body workouts per week, followed by interval training on the same day or alternate days. Very simple, very effective.

Meal frequency
Yes, it's a lot easier said than done to eat 6 or more small meals per day, but if you plan ahead, prepare your food, and commit to the approach, you can probably slip in one more meal at least, when compared to what you do now.

Overall, the general consensus among readers is that there is too much fat loss and fitness information out there. Plus, a lot of experts contradict one another.

Now I don't deny that, but I challenge you to find any profession where there isn't a lot of conflicting opinions. From investing to politics, from education to computers, it's not hard to find two experts that disagree with one another.

Well, the same thing happens for a lot of people with fitness information. You read one article saying X, while another says Y. All in all, it leaves you with too much information and you probably end up more confused and frustrated than you were before getting the information.

I get a lot of questions from people who are in precisely that situation. They have so much info from so many sources that they don't know where to start.

Even worse, some of you start obsessing over details. Fitness and nutrition minutia that won't make a darn difference at the end of the day. Sometimes these obsessions lead people to go to extremes, and you can end up worse off than if you had done nothing at all!

If you, or your clients are like this, then try to remember one thing...and that is:

Consistently performing the basic requirements will give you 90% (or more) of your results.

Adding in fancy training methods, extra workouts, impossible-to-follow eating plans, and other un-necessary details will only serve to overload most people's already over-stressed lives - until one day you just won't be able to take it anymore...and the next thing you know 3 weeks have gone by since you last worked out or ate properly (because you just couldn't take the extremes anymore).

Here's a great quote from Alwyn Cosgrove when he was asked how folks can get to the fitness truth from all the hype...

"I help people to break through by looking at things logically. One of my favorite examples is when folks talk about 'fasted' cardio for fat loss. In real world terms it won't make one single bit of difference over time whether you eat two eggs and then train or train and eat two eggs. It doesn't make any real world sense. Before acting on something, think thru the process and determine if it actually makes any sense whatsoever." - Alwyn Cosgrove

For more of Alwyn's info, go click here.

Take the stress off your mind about fitness and nutrition, and let me show you how simple things can be,


P.S. The TT Membership...
Will give you the fat loss info and support community you need to succeed.

Click HERE to learn more about the deal you can get on your TT Membership

"Men's Fitness readers want to build size and strength, improve their sports skills, and lose their guts - and usually all at once! Craig Ballantyne is absolutely adept at all these things, and that's why I regularly ask him to contribute to the magazine. His Turbulence Training programs are widely regarded as the best methods for fat loss, and I recommend them to readers constantly. In addition to being one of the most knowledgeable and up-to-date trainers in the world, Craig's friendly, outgoing personality puts his clients at ease and encourages quicker results."
Sean Hyson, Fitness Editor, Men's Fitness

"Turbulence Training is a proven way to melt fat fast, while protecting your hard-earned muscle. I'm so confident in its effectiveness that I recommended it to millions of readers by featuring it in the February 2004 and October 2004 issues of Men's Fitness. And the fantastic feedback I've received from guys all over the world as a result ensures you'll be seeing a lot more of CB's programs in the magazine."
Adam Campbell, MS, CSCS, former Fitness Editor, Men's Fitness.

"I've been doing Craig's workouts for the past four years, and they've helped me make some of the biggest gains in my 35+ years of lifting. His all-access pass is an incredible deal, giving you some of the best strength, hypertrophy, and fat-loss programs you'll find anywhere. I know they work because I've tried them."
Lou Schuler, author or co-author of The New Rules of Lifting, The Book of Muscle, and The Testosterone Advantage Plan, and former fitness director of Men's Health magazine.

Sunday, November 26, 2006

7-Day Guide: Fat Loss Workout Tips

The holidays are so close you can taste them, literally. Christmas lights are up, while Christmas treats and Christmas dinners are also popping up.

So it's time to be very, very careful about your nutrition. That's why I have Dr. John Berardi giving me a 2-part interview on starting tomorrow...sign-up today or you'll miss out on part 1 where John talks about his eye-opening compliance grid.

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

TT Workout. But what if you don't have time for 45 minutes. Or 30 minutes. Or even 20. What can you possibly do in 10 minutes?

Oh you'll see, on Dec. 1st when I give you the next monthly workout - The TT Ten Minute Holiday Workouts. Ten minutes a day will help you get through the stressful holidays.

30 minutes of activity. Here's a fantastic summary of research on what is associated with prolonged lifespan in men.

Look at Lou's Nov 16th post...

Read it here

The list is incredibly simple, and not surprisingly an excessive amount of aerobic exercise is not associated with increased longevity.

TT Workout. If you workout at home, you're probably benefitting from the ability to choose your own music. Music can have a potent effect on our motivation. Just another great reason to workout at home. On the other hand, commercial gym music is rarely any good. And worse, trying to play your I-Pod to drown out the gym's music is damaging to your ears. Don't neglect your hearing health!

30 minutes of activity. Try something new. If you haven't done any bodyweight circuits yet, give those a try. I'll throw some more in the December Monthly workout - look for it on Dec. 1.

TT Workout. After, take stock of your shoulder health.

Read this article on "bodybuilder shoulder" here if you have trained like a bodybuilder in the past

30 minutes of activity. Check in with your social support group and trade fat loss secrets. And here's a great article you need to read if diabetes has affected someone in your life...

click here.

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".

Nutrition has a huge impact on your success,


P.S. Become a TT Member today
...And get all of the monthly workouts for the next 12 months, and all of the Archived monthly workouts from the past 14 months.

With over $3000 worth of programs, the TT Membership will keep you busy with a variety of workouts for a long, long time. And you'll soon have access to our new forum and exclusive articles.

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 the TT Membership 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

Email me for your previous customer discount.

Saturday, November 25, 2006

Saturday Workout

Found a new daycare place for the puppy, so I was able to get some work done today. Tomorrow we are doing a DVD shoot of over 150 bodyweight exercises, so I needed to prepare for that.

Mid-afternoon I slipped out for a workout, and did a couple of the workouts from the upcoming 10-minute TT monthly workout - which I will make available by the end of this week. The first workout I did was great - perfect routine for 10 minutes. The second one needs a bit of tweaking.

More on those workouts later this week,


Tell Me What You Think

I'm running a quick survey on what YOU want to see in the new TT membership site.
I'd really appreciate your help if you'd give 3 seconds to fill out the survey here:

Thank you! Thank you!

And then if you aren't already signed up, head over to and signup for the free newsletter...I have a 2-part exclusive interview with Dr. John Berardi starting this Monday.

Have a great weekend,


Friday, November 24, 2006

Bill Hartman Interview

I agree with the title of this article...Bill is a really, really smart guy.

Read the interview here

More great stuff on shoulder injury prevention.


Friday Workout

Last workout for this 3-week phase...

1a) 3-board bench (3x1) - 335
1b) bench (3x1) 285

2a) RDL (3x5) - 242
2b) cg bench (3x12) 155

3a) suitcase dl (3x10) 120
3b) back ext (3x10) 15

How to Gain Muscle

We are going to switch gears today and talk about building muscle, and lots of it. After all, yesterday gave you the calories, right? Today we might as well give you the training...

Today I'm giving you a mini-interview with the "strength coach to strength coaches", Jason Ferruggia. When he talks, I listen. So does Mike Boyle, as does Alwyn Cosgrove.

Jason has great muscle-building advice from years running his own gym, so let's get to it.

CB: What rep ranges - you say no high reps - what does that mean? Nothing above 10, 15, 20?

For the most part, skinny guys will be wasting their time if they use high reps and light weights.

I usually like to see most of the reps be in the ranges of 6-12 when training for size. Now if it's a lower body exercise such as a squat, step up or Romanian deadlift, you can get away and maybe even get better results with slightly higher reps. For the lower body you could actually go as high as twenty reps and still make good progress. On total body exercises such as a dumbbell swing, you could also get good results with reps in the 12-20 range.

Here's a secret about getting good results with higher rep training. Most of the time I don't recommend killing yourself and going to death set failure on every set. But if you are using higher reps, the weights are lighter already. If you are doing multiple sets of high reps the cumulative fatigue starts to mount and the weights can start to get really light.

For this reason, when you do sets above 12 reps they probably should be all out death sets to failure, otherwise there is just not enough stimulus to induce a hypertrophy response. But for the most part, if you really want to get jacked, the majority of your training should be in the 6-12 range.

Get ==> Jason's Hardgainer Program

CB: What do you think aboot pigging out while getting big? Is that alright or should people be very strict with their muscle-building nutrition as well?

This really depends on your genetics and bodyfat levels. If you can stay lean no matter what you eat then go for it. If you are really trying to add a lot of size you definitely have to jack up your calories. I believe bulking cycles should last 12-16 weeks max.

After this you need to go into a maintenance or diet phase and do a completely different kind of training. Many people will do better with shorter cycles. This is an individual thing. But during this time you do have to pig out. This doesn't mean throwing caution to the wind and trying to induce a heart attack in that time frame by eating fast food and ice cream all day. You can eat some junk food if you have a very fast metabolism but the majority of your food choices should be clean.

The best choices here are beef, chicken, fish and eggs for protein and rice, potatoes, whole grain pasta, oatmeal, whole grain bread and fruits and vegetables for carbs. Be sure to include some healthy fats as well like nuts, avocadoes, and oils.

If you have trouble staying lean you will probably want to limit your carb intake to the morning and pre and post workout period and avoid mixing large amounts of fats and carbs.

On the opposite end of the spectrum, if you have trouble eating enough, a trick I like to use is to focus on eating high glycemic carbs like white rice. The reasoning behind this is that they digest rapidly and leave you feeling hungry again very shortly after eating them. This is why you are hungry an hour after eating Chinese food.

CB: You've been experimenting in your strength training lab for years - what was your most surprising finding - what "universal truth" doesn't really hold up in the real world?

There are so many. You definitely need way less training than most people think. Even if you are genetically superior and have the time and ambition, I really don't see much benefit to training more than three days per week. If you can handle it, the results are not really that much better, if at all.

Some rules like the supposed inverse relationship between sets and reps is completely false. This rule, which 90% of the industry seems to live by, states that the less reps you do, the more sets you do and the more reps you do the less sets you do.

This is okay with beginners but what about some one who can bench press 400 pounds? If they are doing sets of three they are supposed to do between six and ten sets supposedly. Good luck with that. Aint happening. With a strong guy this rule is actually completely backward.

Some experts will tell you that you should only do compound movements and this will take care of everything. For example, they say you should only do presses and rows and chins and never pushdowns or curls.

I agree with that to an extent but after you have built up a decent amount of mass on the basics you could actually benefit from a very small volume of some of these isolation exercises.

Your strongest muscles will take over when doing a row or press and often times, for the more advanced lifter, the smaller muscles like biceps, don't receive an adequate growth stimulus. For this reason, if you really wanted to get your arms to grow (and are way beyond the beginner stage) you should a few sets of direct arm work.

The old myth that a muscle takes 72 hours to recover is also completely incorrect. If you wanted to you could probably train full body seven days a week. The guys in the military do it. It's just all about finding the optimal balance between volume, intensity and frequency.

I mentioned training to failure earlier but this is something that most people are still confused about.

Here are the simple rules about going to failure that hold true every time: If you are training strictly for size or fat loss, you can go to failure on every set. I don't mean nervous breakdown, death set failure but you can go until you can't get another rep.

If your main priority is getting stronger, you can not go to failure. It's that simple. If you do choose to go to failure when training for strength, you need to change your workouts much more frequently because you will not be able to progress week to week.

There are a ton of other ones but those are the first that came to mind right now. Hopefully that gives people a few new ideas and things to think about.

CB: Thanks J. I personally am using a program that was designed with Jay's help. I suggest you give his programs a try as well.

Jason has just released his hardcopy book, "How to Get Jacked". You can order a copy HERE.

Again, How to Get Jacked is a hardcopy book, so you'll get it in the mail.


P.S. Jason helped me design my workouts...
That you can read about in my blog.
read my ==> Blog

Thursday, November 23, 2006

You Are Going to Love This

Due to your numerous requests, I'm building a new Turbulence Training Membership site. After I mentioned the new site last week, I've received a lot of here's a quick Q'n'A about the upcoming TT Members site.

Q: How will it be set-up?

There will be two levels of Membership...

The regular membership will charge a small monthly fee. The other level will be a Platinum Membership requiring a higher, yearly payment.

Q: What will I get in the Regular Membership?

The Regular Membership will be only $9.95 per month, and will give you access to...
  • The TT Member's Forum
  • The Monthly TT Workout (this alone would cost $19.95)
  • Exclusive TT Articles & Motivational Messages
  • Dozens of no-holds-barred Interviews with Fat Loss, Nutrition, & Medical Experts - such as John Berardi, Alwyn Cosgrove, & Tom Venuto
  • And Audio Interviews (yes, I'm finally getting out of the dark ages of the Internet and into audio interviews)
Q: So what does the Platinum TT Membership include?

The Platinum Level TT Membership will cost $147 per year at the Launch price offer, but will eventually be raised back up to $197. It's an upfront yearly payment, rather than a monthly fee because it gives you access to all of the TT manuals. Your Platinum Membership will give you...
12 months access to all of the Regular Member features including the TT Forum (Value $120).

Exclusive Video Downloads

Significant discounts on all of my soon-to-be-released TT DVD's

And all of my TT Manuals, of course. (Value of over $3000)

...but I'm also offering a Pre-Launch Special Offer below...

Q: If I'm already a TT Member, will I have to pay again for this new membership?

No, you won't have to pay until your current TT Membership runs out. As a current member, you will be "rolled" into the new Platinum Level TT Membership.

So if your TT Membership runs till March 2007, you'll have Platinum access until then. If you just bought your TT Membership last week, you'll have Platinum access till November, 2007.

Current TT members can also "extend" their TT Membership at "pre-launch" pricing - only $77 for another 12 months. For example, if your membership ends in May 2007, you can extend it to May 2008 for only $77. But if you wait till May to renew, you'll have to pay the full price (and it could be up to $197 by that time).

Q: When will it be ready for the public?

"Official" Planned Launch Date: February 1st.

Q: When will it be ready for current TT Members?

As early as mid- to late-December. Current TT members will soon be able to start building up the forum (that I will be posting on several times a day - heck, I'll be practically living on that forum!). If you're not a member, see the huge pre-launch offer below.

Q: Alright, enough already. What's the Pre-Launch offer?

Here's the deal...and it's a limited time offer...and could end anytime as the site gets closer to being ready for the public...

a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member

b) For previous clients, but non-members, you can get your TT membership for only $97.
That's $50 off the launch price. Click HERE to become a TT Member

c) For current can add another 12 months onto your current membership for only $77. You save $70. Click HERE to renew.

I'm really excited about this, and hope you are too. I've invested over $10,000 into this project already and I've even hired a full-time employee to help make this the #1 Fat Loss Membership Community on the 'Net.

If you have any additional questions, please let me know.

I can't wait to launch this baby,


P.S. I better get back to work on building the membership site...
And I hope you'll take advantage of the Pre-Launch offer. Just a reminder, here's the deal...

a) For new clients, I'm knocking the price down BIG TIME. You can become a TT Member for only $127. Click HERE to become a NEW TT Member

b) For previous clients, but non-members, you can get your membership now for only $97. That's $50 off the launch price. Click HERE to become a TT Member

c) For current can add another 12 months onto your current membership for only $77. Click HERE to renew

But remember, this is a LIMITED TIME OFFER, and could expire at any time.

Wednesday, November 22, 2006

Wednesday workout

Its been one of those days...each day this week my dog has been getting up earlier and earlier. From 5 on Sunday to a peak of 4am today...and then I found out his "daycare" place is going out of business...he needs some play-friends for burn off some of his energy.

Oh well


1) power clean - worked up to

2a) oh squat (3x6) 105
2b) pullup (3x8-10)

3a) ab wheel (3x12-15)
3b) bb curl (3x8)

4) Shrugs (3x8) 250

One of the programming mistakes ijn this program was putting the power cleans two days after the deadlifting. Actually, it was beyond a mistake ... It was downbright stupid. Oh well, lesson learned.


How to Choose A Personal Trainer

Q: What certification should I look for in a personal trainer?

Most importantly, no certification will guarantee that someone is a great trainer. The information taught in almost all certifications is generally outdated and basic.

It is really up to the trainer to learn outside of the certification process. A good trainer will have a mentor (preferably many mentors) that has shown them how to successfully deal with many situations, train people efficiently and effectively, and how to design a great training program.

A good trainer should also possess critical thinking skills. They shouldn't simply do what all the other trainers are doing or copy workouts and exercises straight from a book or website.

If you are familiar with my training programs, you will know that they contain basic, no-fluff exercises. There's no standing on gym balls or other dangerous and relatively ineffective training methods. There is nothing in my programs that I can't justify. The trainer you choose should also be able to justify their exercise programs.

Your program should be based on your goals, and the workouts should be designed based on an understanding of the anatomy and physiology of your body.

Your workouts should not be a showcase for the latest and greatest circus acts that your trainer learned at a weekend seminar.

If I were picking a trainer, I'd insist on them meeting a very high level of criteria. After all, your trainer is in charge of your body and your health. You should demand a lot from your trainer.

That's the only way your training will reach another level.

Choose your trainer like you would choose any other professional. Look for referrals from satisfied customers, from friends or family members that have achieved their goals working with a trainer.

Feel free to contact me and ask for trainer recommendations throughout North America.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit

Fat Loss Power of Food

A timely message, with tomorrow being Thanksgiving for about 50% of the TT readers...

(To those in the US and A: Enjoy your meal, but then get back on track. Stay active, have fun, and have a great Thanksgiving. See you back on the TT lifestyle Friday. Not next Monday, this Friday!)

Now, back to the Fat Loss Power of Food...

I know that the average gym-goer thinks fat loss is all about exercise, but they need to know good nutrition is just as important for fat loss results.

Making the correct food choices is your secret weapon in helping keep the pounds off over the holidays, sticking to New Year's Resolutions, or in the rush to get the best body for summer.

Eating right will help you lose fat and increase your energy dramatically, so that you'll have plenty of stamina in your workouts, at work, and in your social life.

When I start working with clients, I have everyone enter their food intake on a nutrition tracking website to allow both of us to evaluate their nutrition. Some of the common problems that I see are:

1. Too many treats per day. As one client said, ''I still have one treat per day such as chips, a chocolate bar, a donut, or a rib sub each day, and sometimes I skip breakfast. But other than that, I think it is pretty good.''

If that's the case, and you are trying to lose fat, then you will have a difficult time. You just can't eat that many treats (read: garbage) and expect to get lean (unless you are 16 years old).

2. Skipping breakfast.

3. Not eating enough fiber.

4. Not eating enough lean protein and low-glycemic, low-fat carbohydrate sources.

5. Not eating much during the day and then eating a huge dinner.


1. Set the tone with the first meal of the day by consuming a lean protein source and high-fiber, low-glycemic carbohydrates. Fiber at this meal will help control blood sugar over the morning and can help modify appetite at subsequent meals.

2. Consume mini-meals to prevent starvation-induced meal binges and energy slumps.

3. Choose snacks that contain protein and fiber, such as almonds.

4. Keep your dinner moderate, and avoid high-calorie feasts.

5. Consume calorie-free beverages, preferably Green Tea or water.

6. Consume at least the recommended amount of fiber through vegetables, fruits, almonds, etc. But start adding fiber to your diet slowly and drink more water.

7. Try to improve your nutrition each day. This will help get you into healthy eating habits. Be consistent with your training and nutrition, and you'll get results.

The 2 best online nutrition experts are:

Dr. John Bernardi's Precision Nutrition

Dr. Chris Mohr's TT Fat Loss Nutrition Guidelines

If you are struggling with your nutrition, get help from these experts. They make nutritious, delicious.

So here is your challenge. Start now and eliminate all of the processed foods from your nutrition plan. I want you to go one full day without foods containing added sugar, hydrogenated oils, or high-fructose corn syrup (HFCS).

If you do it, you'll feel amazing and energized. You will probably have your best workout of the year and you'll probably get more done at work as well.

Replace the junk with lean protein sources, fruits, vegetables, nuts, whole grains (such as oat-based products), water, and green tea. Make sure to log your food intake on and compare it to your regular eating. You'll notice that it is very hard to overeat when you eat only healthy foods. And then next week, try going two days without processed foods.

Keep focusing on one improvement each day and soon you'll have better nutrition habits and fast fat loss to go along with it...not to mention a new body!

I admit it! Nutrition is more important than training,


P.S. You need a little "something" for tomorrow...
To do in those hours between your family's arrival and the big meal? You know, when you'd otherwise be sitting around eating empty calorie snacks and watching the sad-sack Detroit Lions get whipped like mashed potatoes?

2 words: Bodyweight Training.

1 challenge.

Remember how fit Cousin Bill thinks he is, or Uncle Ted? What about that 10k runner, Aunt Lisa? Challenge him or her to some bodyweight circuits or spiderman pushups. Show them how fit you are! Show them what real fitness and fat loss is.

Check out some more bodyweight exercises here.

Tuesday, November 21, 2006

Survey Says...!!!!

Hey, I just put up a new survey about my membership site...tell me what you want to see....

Click HERE for the survey

Thanks for the help.


6 Tips to Avoid Holiday Weight Gain

Obesity has worldwide problem. In fact, almost 2/3 of Americans need to lose weight and over 1 billion people in the world are overweight. If you are overweight, you need to lose weight and improve your health and fitness. And yes, this can still be done over the holiday season. Don't wait for New Year's day to start your weight loss resolutions.

There are a number of reasons for the increased incidence of obesity and overweight individuals, as suggested by American statistics, but also a number of workout and nutrition tips that can counter the effects of each bad nutrition and exercise habit that we have:

* It has been estimated that for every high-sugar drink you consume, you increase your risk of obesity by 60%! Soft drinks provide 33% of all added sugars in American diets.

Tip #1: Avoid drinking calories!

* In the USA, sugar consumption has increased from 26 to 32 teaspoons (between the 1970’s and 1998).

* Americans eat an extra 150 kcal per day now in comparison to 1980. In theory, this could lead to 15 lbs. of weight gain per year!

Tip #2: Avoid over-eating treats at parties. If you can't have just one, don't have any at all!

* Your obesity risk increases 6-fold if you watch more than 2 hours of television each day.

Tip #3: Stay active. Walk around the mall a couple extra times if it means you'll avoid the couch and overeating at home. Stay busy, stay active, stay lean.

* Only 25% of individuals exercise moderately for 30 minutes each day, whereas 25% of the population does no exercise at all.

Tip #4: It's not all or nothing. If you can only do 15 minutes of exercise, that is still better than nothing. Don't stop all exercise just because you can't do 30 minutes that day.

* Obesity continues to increase in the USA despite a continued decrease in the consumption of dietary fat. In 1994-96, fat accounted for 33% of total calories compared with 40% in the late 1970's.

* In 1994-96, just over half of the population reported eating fruit each day while the consumption of processed carbohydrates (such as bread, snack foods, and cereals) has increased 110% since the late 1970's.

Tip #5: Avoid processed carbs. Hit the veggie tray, the protein offerings, and the calorie free beverages at parties. If its rolled in pastry, don't eat it.

* Milk consumption has decreased in children by 16% since the late 1970's, while consumption of soft drinks increased by 16%.

Tip #6: Don't keep soda in the house. If you don't buy it, neither you nor the kids will drink it.

Stick to these 6 simle tips and you'll stay lean over the holidays. Add in a little more exercise and you could do the impossible - lose fat over the holidays!

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit

7-Minute Bodyweight Circuit

One thing we have to lose from our workout mindsets is the idea of the "minimum 1 hour workout". Even if you have a trainer, do you really need an hour with them?

Don't waste time. Choose better exercises and get your workout done faster, eliminating the "no time" workout excuse.

Eliminate irrelevant exercises. I know you want to train chest, and arms, and do one (or ten) exercises for abs, and one for this and that. But before you do, ask yourself, will these really get me to my goal, or have I just been convinced by bodybuilding magazines that I need 40 sets per workout to get results?

The secret of strength training is efficiency, particularly with bodyweight exercises. The trick is knowing which exercises are best. And because I've spent thousands of hours in the gym, in my workouts and with others, I have a pretty good idea which ones are best and which ones are a waste of time.

Now, taking those lessons, we can then create some pretty incredible bodyweight workouts as well. And these bodyweight workouts can get finished fast!

Let's try this circuit using exercises plucked from the 6-Month Bodyweight Manual...From start to finish, one time through this bodyweight circuit is about 7 minutes. It's relatively advanced, not for beginners...if you can't get all the reps, just do as many as you can.

Prisoner Squat (15 reps)
Close-grip Pushup (12 reps)
Bulgarian Split Squat (8 reps per side)
Mountain Climber (20 reps)
Side Plank (30 seconds per side)
Burpees (5)
Jumping Jacks (1 minute)

Tough, but effective. Do this circuit up to 3 times for a quick workout...great for a start to Thanksgiving Day.

Don't wait any longer to get started on your fat loss program. Heck, why not LOSE fat over the holidays rather than doing what everyone else does (ie. gain 5 pounds).

Dare to be different,

P.S. Get more bodyweight exercises...In the TT Membership section.

Here's what one of my private client's has said about my bodyweight workouts:

"I did my first bodyweight workout this morning, the one that you included in my custom 6 week fat loss workout. It is safe to say that it might have been the most challenging workout I have ever done. I can honestly not recall ever being so exhausted and spent after a workout before, there were puddles of sweat everywhere(not a pretty sight for anyone but me). I am really glad you included it in our program, you did a great job designing it."
Bobby Logan

Monday, November 20, 2006

Monday Max workout

Last week on this training phase, so we'll top out in a couple of exercises.

I'm looking forward to some new exercises for next training phase.

1a)deadlift - worked up to 1 rep at 402, which isn't that good; I tried 411 and didn't go...but I did do a double overhand single at 363 which is quite good
1b) neutral grip chin. (1x15)

2a) wide stance GM (3x6)
2b) inc bench (3x8) - 190

3a) snatch bb row (3x12) 155
3b) kb press (2x10)

Not bad. Grip was great on the overhand deadlifts but I might have tired myself out for the max lift

I'll probably switch to some trap bar dl or rack pulls for next phase


Top 7 Weight Loss Mistakes

Top 7 Weight Loss Mistakes

By: Craig Ballantyne, CSCS, MS

Seven Mistakes People Make When Trying to Lose Fat

1. They fail to consider the consequences of their actions.

Alwyn Cosgrove (one of the top trainers in the business) once told me, "I get my clients to think, "Will this help me or not? Is this a positive step or not?" If you can see that every action that you take is either helping you lose fat or stopping you from losing fat, then you will start to make better choices. So remember that everything you put in your mouth is either for or against fat loss. And every exercise choice you make is either for or against fat loss. "Get that", Alwyn says, "and you’re a hit."

2. They neglect to control their insulin and blood sugar levels - 2 key factors in determining whether or not the body fat will come off.

If you eat processed foods you are guaranteed to elevate your insulin & blood sugar levels. If you do that, your body sends the message, “Store fat!”, and you won’t make any progress. So avoid white-flour based bakery products, sugary drinks, and almost any carbohydrate snack that comes in a bag or a box.

3. They train like it’s the 80’s.

Yes, I know. Eighties music is popular again. But that doesn’t mean ineffective training methods from the 80’s like light weights, low intensity steady state cardio, and endless low-intensity ab work should also make a comeback. That type of training should stay buried in the back issues of cheesy muscle magazines. Stick to strength training and interval training for efficient and effective body changing routines.

4. They don’t take 30 minutes to plan their next day’s food intake.

If you fail to do this, you will set your fat loss efforts back by a minimum of 72 hours. Without a good meal plan, you are left to hunt and gather food in the modern world. And that’s a recipe for fat loss disaster. You are bound to eat something processed if you aren’t prepared. You will lose the fat burning benefits from yesterday’s workout and it will take until the end of the following day to get back on track. An entire 72-hour period wasted.

5. They don’t eat enough vegetables.

We can thank Dr. John Berardi for making it common knowledge that you should eat fibrous vegetables at every meal to assist your fat loss efforts. By doing so, you’ll control your blood sugar and insulin - thus supporting the optimal hormonal situation for fat loss.

6. They screw up their hormones with poor lifestyle choices.

If you are out boozing and staying up late on the weekend, you are shutting down your fat loss and messing up the optimal hormonal environment for fat burning. I will talk a lot more about the optimal hormonal levels for fat loss, as I believe this is the underrated key to building your best body ever.

7. They don’t plan and monitor their training sessions.

If you are still going to the gym without a plan, then you are going to have a hard time losing fat. And if you aren’t recording your workouts and eating habits, then you aren’t losing as much fat as you probably can. To fix this mistake, start by getting on track with strength training and interval training. It’s guaranteed to get you lean.

About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit

Cut Your Workout Time in Half & Lose More Fat

How to Cut Your Workout Time & Lose More Fat

By: Craig Ballantyne, CSCS, MS

The #1 reason for not working out is a lack of time.

If you get up at 5:30am to drive an hour to work, only to get home at 6pm and then have to launch right into carting the kids around, who can blame you for not working out? Not when it takes 45 minutes to do cardio, and another 30-45 minutes for isolation bodybuilding workouts.

If that's the way you have to exercise to lose fat, then practically no normal person is going to be able to pull that off.

But when you look at the science, you'll see that you can get more results in less time. You just have to increase the intensity of the workout, but at the same time, you can cut your workout time in half (or more!).

I am convinced that an effective fat loss workout can be done in 45 minutes or less, and that long, slow, excruciatingly boring cardio is not necessary for you to get the body you want.

Please, read on...

In last week's newsletter, I spoke about the 3 biggest training mistakes as well as my top 3 training tips to help you get more results in less time. Here I go into detail on the superiority of interval training when compared to traditional aerobic exercise:

Q: What is the role of interval training vs. steady state aerobics in a fat loss program?

Interval training is more important than cardio. First of all, it gets more results in less time. And with "lack of time" being the number one reason most people do not participate in a training program at all, clearly intervals are the winner here.

Now let's just assume that lack of time is not a problem. Well, interval training is still more effective because it applies more "turbulence" to the muscle. Or in scientific terms, interval training results in a greater metabolic stress on the muscle.

And that causes more calories to be burned in the important 23.5 hours per day when you are not exercising.

From there, the muscle must work to recover, repair, and replenish the energy that was used in the training. It is much more metabolic work for the muscle to recover from interval training (and strength training) than it is to recover from aerobic training.

Therefore, in the post-exercise period, interval training results in more calories burned.
In fact, I just read a new study from Australia that shows interval training is superior to slow cardio for fat loss.

The researchers, Trapp & Boutcher put WOMEN through a 15 week study where one group was a control, one group did intervals (20 minutes of alternating sprints and recovery), and one group did 40 minutes of slow cardio.

The interval group lost 2.5kg of fat in 15 weeks on average (with one subject losing 7.7kg of fat), while the slow cardio group lost only 0.4kg of fat over 15 weeks on average.

The results speak for themselves.

So don't get hung up on how many calories are burned during a training session with aerobic training. That is not nearly as important as how many total calories your body burns over the course of the day - and you will burn more with interval training.

And for those that subscribe to the fat burning zone as being important, again, you aren't looking at the big picture (the 24-hour calorie burning period). Instead, those that believe in the importance of the fat-burning zone have a myopic view of how the body works.

The same message applies to those people that live and die by the cardio on an empty stomach method. You're "nickel and dime-ing" the fat loss process, when really it's a much bigger budget to balance.

Look at the big picture. Get your nutrition in order, then focus your workouts on brief, intense strength and interval training workouts that increase your metabolism for the next 24 hours.

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

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. More TT Success Stories...Including the "21 pounds in 21 days Fat Loss Story"!

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

"Hi Craig, I am enjoying Turbulence Training. I am a personal trainer, so I've incorporated much of it into my sessions. Though I used some philosophies from TT, your program has added a world of new ideas, methods, and techniques to my client sessions. And for that, I thank you so very much. Even my wife loves it, ha! So much more to read and implement, so TT reading will keep me busy for many months to come. Make it a great day!"
Loren Salas

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

"The things I like the most in the TT program: a) Large number of different exercises allowing for ever new combinations, which prevent boredom and routine. b) Different approaches to strength training (dumbbells, own body, simple implements). c) A lot of precise information about pacing, timing and choosing effort levels. d) Sound and solid information on kinesiology and physiology of training."
Peter Tancig

"Hi Craig, I wanted to send you a note regarding TT. The workouts are great and if you incorporate the diet plan you can't help but lose FAT. I have been using the program for three weeks and have dropped twenty one pounds. I look forward to getting down to my goal weight within a year. I am very happy to have purchased this program and would recommend it to other with no hesitation. Thank you very much."
Tim Jones

About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit

Lower Abs

Do lower abs exist? What are the best exercises for lower abs? How can I lose the fat off my lower abs?

These are some of the most common questions about abs. You and I hear them all the time.
But should people even be asking these questions?

Most of the time, I don't think so. People that have 20% body fat can't expect to see their lower abs no matter how many lower ab exercises they do. So they should be focused on more efficient and effective methods of training to help them lose body fat.

Tip #1 to seeing your lower abs: Be able to see your upper abs first.

If you can do that, cool, let's move on. But if you can't, why are you tormenting yourself with the details? You need to clean up your nutrition and training first, and start shedding body fat faster.

As ab expert Tom Venuto has written, "Seeing your abs, or any other muscle group for that matter - is almost entirely the result of having low body fat levels. You get low body fat from proper diet (as well as cardio), not from doing hundreds of ab exercises every day."

(I always like to quote other experts because I'm not sure anyone believes me anymore!)

So work on getting your regular abs first - and by that I mean training with multi-muscle, high-intensity exercise first.

The other day in the gym watching a lady and her trainer go through various "lower ab" I love this lady, I really do, and I want her to get results...but she's not going to go from 30% body fat to 18% fat (and starting to see her abs) by doing reverse crunches. She should stop that, do intervals and total body movements. She should focus on "non-ab training" to see her abs. You know what I mean?

Now I could have easily written this article and promised you great lower abs by doing reverse crunches, hanging leg raises, and hanging knee raises (just like every other "lower abs workout program" ever published in Muscle 'n' Fiction). But that would give you false hope.

At least I'm a realist...

Are there really lower ab exercises, anyways?

Hmm, yes and no. According to the latest research, exercises that are traditionally thought of as lower ab exercises aren't really lower ab exercises at all. There might not even be such things as "lower abs" at all!

But what does the experienced bodybuilder say?

That lower abs exist, and then they tell you about the best lower ab exercises ever. Of course.

Where's the truth? In the lab or in the gym? Or in the middle?

Here's the trade-off, how to have the best of both "lower ab" worlds.

First, focus on losing body fat using a good fat loss plan like TT or Afterburn.

Second, if you can see your upper abs, pick 2 high-quality lower ab exercises that in theory could preferentially train your lower abs (i.e. hanging knee raises and Stability Ball Jackknife).

Do these once a week, no more. Don't do 300 reps every other day. In another ab workout, pick 2 other "total body" ab exercises and do those.

Evaluate your progress after 4 weeks. Then it's time to change your exercises. You should also be tracking your program. That way, you can make a good judgement as to whether or not the last training program worked. If it did, you can come back to it after a few months of other programs. Remember you must have variety in your training.

If you have more body fat or weaker abdominal muscles, just focus on the plank, side plank, and other basics to start.

Everyone has lower abs, they are just covered by body fat,


P.S. For more ab exercises...
You can use the Mountain Climber and Spiderman Climb. These are a step-up from the Plank exercises. You can also use some curl-up variations, but there is no need to go overboard.
There are plenty of ab exercises in the 6-month Bodyweight Manual, including all of the above.

And TT for Fat Loss as well.

"Dear Craig, for the last year or so, I've plateaued in the mid to high 170s, having come from the low 190's. I wasn't getting anywhere with my old program, so I started the TT program just 5 weeks ago. Since then, I have not only increased my strength, endurance and overall energy level, I've gone from 175 lbs to 166 lbs. That's more than 9 lbs of fat since I've definitely gained muscle. I finally have a waist again, and I can actually begin to see what abs look like! Thanks!" John Sobraske

"Craig, my wife has had a dramatic change in her abs as a result of your program. They are well cut and defined in the upper and mid abs. (she has a well defined "4 pack")."
Bobby Logan

Sunday, November 19, 2006

Alwyn on Aerobics for Fat Loss

This is just a classic I want to re-run. You can find the full interview here:

Part 1

Part 2

CB: In a previous interview you commented that aerobics were useless for fat loss. This caused a lot of controversy (see what all the fuss was about here: What did you mean?

I'm sure you'll agree Craig that it only seemed to cause controversy with people who don't do this for a living. Most of the good practitioners in this area didn't even blink. It's not controversial at all in terms of fat loss and I'm getting bored going over it.

I don't think anyone who has trained themselves or anyone else has ever seen low intensity cardio to be a very effective fat loss tool. The loss in lean mass that is typical in most weight loss programs needs to be offset - and steady state aerobic training (despite it's plentiful health benefits) only adds to that problem.

So let me expand on what I meant:When I said "Aerobics are useless for fat loss" what I meant was "aerobics are useless for fat loss". Is that clearer?

Ok - to be less antagonistic, let's just say that aerobic training for fat loss is the most overrated and overemphasized method in use today. It's completely outdated as a fat loss modality.

Here's a quote from Paul Chek:

"First of all, lifting weights in the intensity zone of 8-12 reps coupled with short rest periods has been shown beneficial for releasing the androgenic hormone testosterone and growth hormone. These important hormones encourage development of lean muscle mass, which is a metabolically active tissue consuming calories 24 hours a day. Fat, on the other hand is just along for the ride! Aerobic exercise has been linked with the release of the catabolic hormone cortisol, which is antagonistic to the development of lean muscle mass. Cortisol also promotes conservation of glucose and encourages the use of fat. This might sound good on the surface, but you also become as efficient as a Honda Civic running for 80 kilometers on one gallon of gas. Then you are just like those people going for hours at a time on machines, only to utilize miniscule amounts of fat!"

The efficiency argument is interesting. Does weight training build muscle? No. It breaks down muscle and the body ADAPTS by building more muscle. So in aerobic training - when we "Encourage the use of fat" - do we force that same body to adapt by storing more fat?

Interesting…guys like Poliquin, Chek, Jim Liston, Eric Serrano, etc., etc., all seem to think so.

And most of the spinning and aerobic instructors at the local gyms in my area who've hired me to get them lean can anecdotally tell you that the more aerobic training they do - the harder it is for them to lean out.

Seriously - there are thousands of overweight individuals each year who complete marathons.

Now completing a marathon is damn impressive to me. However it shows that the aerobic fitness needed to complete a marathon doesn't have anything necessarily to do with creating a fat loss effect. So if you are capable of two to three hours of steady state running and still not be burning enough fat - we can either go to a higher intensity or you can try four hours of running.

Any takers for the latter?

In terms of fat loss - calories burned are the most important factor. And aerobic training burns less calories than anaerobic training and weight training overall (besides doing very little to increase your metabolism -your body's calorie burning engine).

So if we accept that lean mass is a major factor in your fat burning engine - and aerobic training makes that engine smaller (i.e. less muscle) and more efficient at burning fat (remember more efficient means it burns LESS) - how can having a smaller more efficient fat burning machine burn more fat? It doesn't.

More from Alwyn here...

And that's why Alwyn and I are committed to getting you more results in less time with intervals and strength training,


MMA Workouts

Anyone watch the UFC fight Saturday night?

Very entertaining.

And it was fitting for Matt Hughes to lose to a Canadian, GSP, after Hughes insulted Canadians last week (probably just to hype the fight, but still...). Hopefully these guys have a rematch. Karma's a bitch, eh Mr. Hughes?

If you want more info on how to train properly for MMA, visit my friend Jason Ferruggia's website, and his blog,


Saturday, November 18, 2006

7-Day Fat Loss Workout Guide

Your 7-day guide to getting rid of another 2 pounds of fat this week...

If you belong to a gym, you know that Monday is universally celebrated as chest day. So here's a chest exercise that will tax your muscles and boost your metabolism.

This is a new favorite exercise of mine.

The Triple Press

  • This is a DB chest press performed at 3 different angles.
  • Start at a steep incline, and choose a weight that will allow you to get about 8 reps at that height.
  • Once you have done 6 reps at the steep incline, drop the bench halfway down and immediately do 6 reps at that height. Then drop the bench to flat and immediately do 6 reps of flat db presses.
  • That's the end of one set.

30 minute of activity. Do a mini-bodyweight circuit that takes care of your abs, low back, and lower body:

Y-Squat (15 reps)
Plank (1 minute)
Reverse Lunge (10 reps per side)
Side Plank (30 seconds)
Step-up (12 reps per side)
Bird Dog (5 reps per side, holding 5 seconds at the top)

Go through 1-4 times for fun, and finish your 30 minutes out with a walk.

More bodyweight exercises here.

Your TT total body workout. I tell ya, I'm having so much fun doing 3 total body workouts per week these days, rather than trying to get in 4-5 upper-lower-bodypart split workouts.

I feel like I have more energy, and I'm getting stronger. Body comp is no problem, because I have the nutrition component down.

If you are in the gym everyday, re-think what is necessary and realize you can get more results with less workout time.

An early Thanksgiving this year for our American readers. I hope all of our USA readers are enjoying the holiday with family and friends...and activity! 30 minutes of activity. Do something fun with your family, perhaps the bodyweight circuit from Tuesday.

Back to your TT workout. Let's review your ab training. Are you wasting 10, 15, or even 30 minutes on your back doing crunches? If so, arrete maintenant! Ten minutes at most, 3 times a week. Not many people need more than that for a 6-pack. Plus, most of the American readers will want to be shopping today anyways.

30 minutes of exercise. Wouldn't hurt to check in with a health care pro (personal trainer or nutritionist) for a review of your eating and training. Do that today. Add them to your social support group.

Plan, shop, and prepare.

Then click HERE to read a great blog post by Alwyn Cosgrove about why strength training is important for fat loss

Build your body up, don't always break it down,

PS...Get this for Christmas!
Ask for, or treat yourself to the TT Membership for Christmas. Coming early in the New Year will be the new TT Members site, with a forum, audio interviews, video, and all the good old TT manuals.

Click HERE to get your TT Membership.

"DON'T WASTE YOUR MONEY on any other exercise programmes or e-books !!! I have spent a fortune in the last twelve months on exercise material, only to discover that once you have a TT Membership Pass, you do not need to look anywhere else. I have to work out from home and, thanks to Craig, I can now do that with a few dumbbells and a ball, knowing that I am getting an effective workout. My goal is fat loss, but with Craig's complete range of manuals, I can also help my 18 year old son who is interested in muscle gain and who loves working out at the gym. I can also confidently say that, based on all my research, Craig's Nutritional programme is 100% sound and effective. Once again, PLEASE DON'T WASTE YOUR MONEY on any other exercise programmes or e-books !!! Save yourself the time and money and get your TT Membership Pass."
Danette Nel
Johannesburg, South Africa