Friday, February 29, 2008

Female Fat Loss Transformation Contest

Ladies, I have some amazing success stories to share with you today, and they come from Holly Rigsby, America's #1 Fat Loss Expert for Moms, and her clients at Fit Yummy Mummy.

Today is the last day to enter the FYM 12-Week Transformation Challenge and get your new body by summer, so find out all the rules here and get your bikini body in only 12 weeks:
=> FYM Transformation Rules

Now for the success stories...

1) Banish the Dreaded Muffin Top!

Click HERE to see one girl that did it, fast!
2) Meet Maria, the Mom who lost more fat when she stopped slow cardio!
=> Stop doing slow cardio!

3) Find out how Angela broke through her fat loss plateau
=> Beat Your Fat Loss Plateau

4) Amber Lee's husband noticed her arms were more toned!
=> Get defined, sculpted arms!
Holly has everything to help you live a better life as a Mom,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training, yet not allowed into the women's only Club FYM 

PS - In need of a fat loss Support System?

Social support is one of the keys to permanent fat loss, and you'll get that as part of the 12-week FYM Transformation Contest. You'll have ladies from all over the world cheering you on and cheering you up as you go through the next 12 weeks of changing your body and losing your baby belly fat.

Maximize Your Results - Establish a Support System - Become a Fit Yummy Mummy today!

Go here to get started:

Fat Burning Workout Videos

Fat burning workout videos for you.

Join the over 500,000 people who have watched the Men's Health 300 Workout here...

300 Workout

Here's an ab workout that doesn't use crunches.

Ab exercises

Chinup and pullup alternatives:

Back exercises

Pushup variations

Here's a workout that is better than cardio:
Interval training

How to use bodyweight exercises in place of cardio and intervals:
Circuit training

The Men's Health Belly Off Challenge
500 Workout

Memories of New Zealand, just over 1 year ago...
Pool workout

More videos to come next week,

Fat burning workouts

Thursday, February 28, 2008

Why Cardio Doesn't Work for Fat Loss All the Time

Cardio exercise is such a strange thing. In theory, it should work so perfectly well for all men and women, but as anyone who has tried it knows, the practicality of it just doesn't add up.

After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.

British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren't previously exercising.

(Reference: International Journal of Obesity 32: 177-184, 2008).

Subjects exercised 5 times per week for 12 weeks. That's a lot of exercise, but it helped the subjects lose an average of 8.2 pounds, which is great - I was pleasantly surprised by the results.

So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!

Back to the study, the variance in fat loss between individuals was huge. Check this out...

The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.

The scientists think they know where things went sour. They classified the subjects into 2 groups, called the "Compensators" and the "Non-compensators".

The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.

Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge "compensatory" increase in appetite experienced by this group.

Does your appetite increase when you do slow cardio? If it does, research shows it will ruin your cardio efforts.

So if your cardio program is not working for you, check your appetite and calorie intake to see if you are "compensating" for
your efforts. If you are, you might be better off using a program of high-intensity resistance and interval training (i.e. fat burning workouts) for your weight loss efforts.

As Australian Professor Steve Boucher has shown in research, interval training increases hormones called catecholamines. And increased catecholamines can reduce appetite, among other fat-burning benefits.

In the real world, few people lose 33 pounds after 12 weeks of cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.

So again, check your appetite, and consider giving high-intensity exercise a go for your next workout program.

Beat the curse of cardio with high-intensity Turbulence Training.

Click here to get started:


Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Get results fast! Change your body is less than 3 weeks...

"After 3wks of that program, I could already see results and I liked how the workouts were fun, intense, and efficient. At 34, I'm leaner and stronger than I've ever been. Thanks Craig!"
Christine Johnston, Little Rock, AK

"I love the training program, I have been going to the gym for over a year with zero results. Your program gives direction and a place to start. A couple of weeks into the program and I am already getting gret results, I can tell the program is working and is going to work. Thanks for your program I am very happy."
Richard King

"Turbulence Training program is bestest program which work wonders...I have actually lost 12 pounds after using craig's TT PROGRAM....I must say if this training program is followed religiously then you could expect solid fat loss results IN NO-TIME...I would recommend this program to those people who are struggling hard to shed those extra pounds...Thank you Craig for being a great help!"
Kamal Arya

Get started today with high-intensity workouts:

Wednesday, February 27, 2008

Female Fat Loss Study - Shocking Results!

Leigh Peele is NASM certified trainer and nutritional consultant. Leigh has been published in national magazines and is currently in the process of releasing a 2nd edition of The Fat Loss Troubleshoot, a guide that help fix the common problems of fat loss.

CB: We get lots of questions about how female hormones mess with female fat loss. What do you know about this and have you had any case studies you can share? I could talk about this for a while.


I just finished a study based on metabolic repair for overtrained and undereating women. What I found is really no surprise, but says everything about what why working out harder especially for women, isn't the answer.

In the field right now there is this stubborn attitude sometimes that fat loss is just negative energy, that if these women were truly starving themselves they would lose weight, period. It just isn't that simple.

Once you take yourself out of the category of "the average healthy woman" the rules change.

I took and studied 10 different women who on a daily basis were consuming 800 calories or less while involving themselves in heavy aerobic training.

All these women complained of a plateau in weight loss that stretched over a period of 6 months or more. I proceeded to train all 10 of then while keeping their caloric intake at the same level. The idea being to see if just a change in training methods and routines would inspire a "shock" effect.

After 6 weeks for 9 of them no budge in fat, no movement in weight, nothing on either side of the scale. It was if time stood still.

The overall goal of this experiment was to try to increase their caloric intake enough to charge their hormones to start to oxidize some fat cells while at the same time minimizing weight re-gain from a too fast of caloric increase.

The importance was basically allowing the metabolism enough time to play catch up, minimizing fat gain in such a easy set up to do so physiologically speaking.

We did RMR readings, heart monitoring, hormones tests, the works. I separated them into two groups. The first group worked on a moderate paced rise in caloric intake while the 2nd group had a slower paced raise of caloric intake.

Both had a high focus of hypertrophy programs to make any temporary surpluses work towards increasing lean muscle mass. The idea here being that if you are going to gain anything, might as well be lean muscle mass.

Click HERE to read the EYE-OPENING results of Leigh's study

Muscle Mass Building Junkies This is for you!

If you are addicted to muscle building information (as I was as a teenager), then you must check out Vince DelMonte's upcoming audio seminars.

Vince is interviewing 12 experts over the course of 12 weeks.

And it costs NOTHING to listen to the calls live. If you want the recordings and transcripts and a few other bonuses, Vince is making those available as well.

So get your fix at

It's a pretty serious line-up of bodybuilding experts, who are going to feed your need for the latest training tips and techniques on how to gain mass.

Plus, there should be lots of controversial opinions, as there always is when a bunch of muscleheads get together to talk about gaining mass.

So if you aren't satisfied with what the Muscle Mags are giving you these days (and to be honest, who could be?), then sign up - at no cost - to get the opinions of 12 bodybuilding experts on how to gain muscle.

Just head over here to sign-up:

That should hold you over for a while,


P.S. The first expert speaks on March 3rd.

If you are a muscle building junkie, you won't want to miss it.

Personally, I'm interested to hear what Hugo Rivera has to say. In addition, here are the top 5 experts I want to hear from:

1 - Bill Hartman (the smartest man in fitness!)

2 - Chris Guerriero (old-school bodybuilding meets new age health)

3 - John Berardi (you can never go wrong with JB, plus, he's half-Canadian by now)

4 - Mike Mahler (a vegetarian kettlebell guy, think he'll have something unique to say?)

5 - Nick Nilsson (the mad scientist of inventing exercises)

Get more info about the calls here:

Tuesday, February 26, 2008

Bodyweight 1000 Workout Unleashed!

Ok, I've unleashed a monster.

The TT Bodyweight 1000 Workout.

You can use this one of two ways...

A) If you are intermediate/advanced, but not ready for the bodyweight challenges, just use Workouts A & B as a regular fat
burning 4-week Turbulence Training program, performing 3 workouts per week, alternating between workout A and workout B.

B) If you are superfit, do workouts A & B once each week, and then finish the week with your bodyweight challenge. Cautiously work your way up to the Bodyweight 1000 workout program.

Download the TT Bodyweight 1000 here:

Download: The February TT Circuit Workout

All members can download the February Workout of the Month before March 1st.

Click here to get the TT Circuit Workout:

WATCH: The TT Workout Videos

For Platinum Members...

Go here for the TT for Fat Loss vids (the same ones in the DVD):

Go here for the 6-Month Bodyweight vids:

Go here for all of the 2007 Monthly Video Archives:

Stay strong,

Get your 3-month FREE Membership HERE

Monday, February 25, 2008

Travel Workout & Diet Tips

I fly a lot, so I have my pre-flight and in-flight routines down to a science. I pack almonds and apples for the airport, get a window seat for each flight, bring 2 big books to read, and use my own
headphones for the in-flight movie.

Doing this helps me keep my sanity and my abs while traveling, because eating in an airport is a fat burning nightmare.

Earlier this month, we were at the airport again, flying from snowy Toronto to beautiful Hawaii. With a stopover in Dallas, this was a 17-hour door to door journey, but it didn't bother me since I stuck to my diet plan.

And we continued to live the Turbulence Training lifestyle while in Hawaii, doing 3 short burst workouts and staying active by surfing and walking the beach.

(Get your own short burst workouts here:

Here are 7 tips to help you stay fit, not fat when it comes time for your spring break or next work trip.

1. It's up to you to pack good nutrition options for the road since it's almost impossible to eat right when you are stuck in airports.

Healthy, road-worthy snacks that you can pack in your bag include raw nuts, apples, pears, protein bars, and organic beef jerky.

2. Plan your business travel meals in advance if possible so that you can stick to daily nutrition totals.

Airlines and hotels are more accommodating in meeting the special nutrition requirements of customers these days. Ask and you shall receive.

3. Find an adequate hotel gym or nearby fitness establishment so you can continue with your regular workouts.

I hit the Honolulu 24-Hour Fitness location and didn't miss a workout. (Plus, I filmed a few new TT workout videos around the Island).

4. While your best option is to purchase a day-pass and go to a local gym for your TT workout, if there is no time, then hit the hotel gym or do a bodyweight TT workout in your room.

5. Schedule your workouts with as much dedication as you schedule your business meetings.

Take advantage of whatever time slot is available during your travels for exercise. Training is another
appointment that can also be used as an excuse to skip the unnecessary post-meeting cocktails and calories.

6. Travel with a "maintenance mindset". Stick to your plan and you'll return home without gaining any fat or losing any fitness.

Minimize the nutrition dangers of food, booze, and inactivity with a positive mindset. Holidays are not a license to binge.

7. Spend waiting time walking. If you are enduring a layover in an airport, walk around the airport if your schedule and surroundings permit. Don't be lazy!

For more travel workout options, get the Turbulence Training fat burning workouts:

So we had a great trip, and while I'm now in the less exotic locale of Baltimore today, I'm still sticking to my plan - short, burst workouts and whole, natural food nutrition. Stay strong!

Travel is no excuse to stop burning fat,

Craig Ballantyne, CSCS, MS
Fat Burning Workouts

Friday, February 22, 2008

Intense Bodyweight Workout Routine

I have unleashed the Turbulence Training Bodyweight 1000.

It is the most grueling, most demanding bodyweight challenge I have put together yet - but it's also designed as a classic TT for Fat Loss program...more below...

You'll get the Bodyweight 1000 as a bonus when you order Turbulence Training. Just follow the link to your 3-month bonus membership and download the BW 1000 program from the TT Library.

Click HERE to get started:


You can still use the Bodyweight 1000 workouts even if you don't want to do the full BW 1000 challenge.

This program includes the regular TT set-up of Workout A and Workout B, using both bodyweight and dumbell exercises to burn fat fast without the need for long, slow boring cardio.

So, you can use the TT BW 1000 program one of two ways...

A) If you are intermediate/advanced, but not ready for the bodyweight challenges, just use Workouts A & B as a regular fat
burning 4-week Turbulence Training program, performing 3 workouts per week, alternating between workout A and workout B.

B) If you are superfit, do workouts A & B once each week, and then finish the week with your bodyweight challenge. Cautiously work your way up to the Bodyweight 1000 workout program over SIX weeks.

Next week: I'll tell you why science shows cardio doesn't work!

Click HERE to get started:

Get better results with your bodyweight,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - TT is ranked the #1 fat loss program in the world by experts!

"The single most effective fat loss training system in the world today. I've used it. I've studied it. It works faster and more
effectively than any other method."
Alwyn Cosgrove, CSCS, Men's Health Training Adviser.

"Turbulence Training is a proven way to melt fat fast, while protecting your hard-earned muscle. I'm so confident in its
effectiveness that, over the years, I've recommended it to literally millions of readers. 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, Sports and Nutrition Editor, Men's Health

"Men's Fitness readers want to build size and strength, and lose their guts - and usually all at once! That's why I asked Craig to help the Kuhn triplets make this remarkable 12-week Transformation with the Turbulence Training workouts. 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

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

Thursday, February 21, 2008

Try My Muscle Building Workout

We are in Hawaii this week, and had an inspirational trip to Pearl Harbour. It was a real motivation for us to get as fit and as productive as possible, considering all the opportunity we have in our lives.

So I've been sticking to my workout program while on the road, even while I film some TT Bodyweight workouts for you and get wiped out with surfing sessions.

I just refuse to let myself get "soft" like so many of the other tourists out here.

And right now, my muscle-building workouts are from Jay Ferruggia's "Maximum Mass" program.

Just as lawyers need lawyers, even coaches need coaches, and to improve my strength and size, I went to one of the best.
If you want to try my workouts, I suggest you go to Jay as well. You can get Jay's programs from:

In Jay's Maximum Mass program, you'll get access to the program I used yesterday at the 24-Hour Fitness Gym in Honolulu, HI. And the same workout that I'll be doing tomorrow there as well.

After that, it's back to snow-covered Toronto, where I'll keep on getting bigger and stronger with Jay's programs.

One of the great things about Jay's workouts is they aren't high-volume, 2-hour sessions done 6 days per week, like the bodybuilding workouts I learned when I was younger.

Those were just dumb, and built for steroid monkeys. Not real people with real, busy lives. With Jay's program, you get in, work hard, and get out - while getting bigger and stronger.

He is the king of No-BS, no-fluff workouts.

Plus, just last night I reviewed John Alvino's 60+-page "Abdominal Exercise Index" report, one of the bonuses that comes with Jay's Maximum Mass program. And all I can say is, "Wow, abdominal training fans are going to go crazy over that exercise index."

Get your hands on it today here:

Train hard,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Today's the last day to get all of Jay's workouts & bonuses:

Jay's sale ends tonight, but until then, all customers will receive an additional SEVEN bonuses PLUS all of Jay's regular Maximum Mass workouts.

Those bonuses are:

- The Muscle Gaining Secrets Audio Book- $39.95 Value
- Maximum Mass 2- Advanced Workout- $79.95 Value
- The Complete Abdominal Exercise Index by John Alvino- $39.95 Value
- Freak Strength by Zach Even-Esh- $19.95 Value
- Advanced Kettlebell Training by The Diesel Crew- $29.95 Value
- Physically Incorrect by Charles Staley- $29.95 Value
- Hybrid Training by Nick Nilson- $29.95 Value

Worth it for the Complete Abdominal Index alone!

Get Jay's Special Muscle Building Deal here:

Wednesday, February 20, 2008

Bodyweight Cardio 500

Today I filmed a sunrise session on the Waikiki beach here in Honolulu...and the workout I filmed was a little one I made up called the Bodyweight Cardio 500.

We'll get it up on Youtube in March. In the meantime, the big lesson from this workout was that if you did the BW Cardio 500 for 15 minutes, and then you did interval training for 15 minutes after, you'd end up with a better body than the other people I saw running/jogging/shuffling along the boardwalk this morning.

Hopefully the video turned out well, and we'll have a new way for you to burn fat next month on Youtube.

In the meantime, here's a common question I get...

Q: I purchased your TT training yesterday, looke like a lot of funn, the best part is the variety. A quick question though...If I successfully complete the belly off program where do you suggest starting in your Tub. Training?

And for those contemplating this move, from the reading ist looks to be a great source for a good workouts; good variety and GREAT explinations.


I like to start folks off with the Intermediate Workout from the main Turbulence Training for Fat Loss manual.

Also, did you get your free bonus 3-month membership to That is something everyone gets when they order...and thats where you can download the BW 1000.

You might not be interested in going all the way up to the 1000, but there are new BW 200, 501, and 750 challenges you might like to try.

The BW 1000 has some more "cardio-type" moves in it, to make it more manageable.

Thanks again!

Click HERE to get started with Turbulence Training

How to Overcome Cravings for Sweets

From America's #1 Fat Loss Expert for Moms, Holly Rigsby, comes today's tips on how to eliminate and overcome cravings for sweets.

For more from Holly, including a chance to enter her $1000 YummyMummy Transformation Contest, visit:


Sweet cravings come about for a number of reasons. In order to defeat these cravings, it is important to understand why they occur.

1. Part of your cravings exist due to habit.

You must have satisfied this craving in the past - following a meal with something sweet. Then suddenly it becomes a part of your mindset. After every meal must come dessert. The good news is ALL Habits are learned, so this habit cam be unlearned as the result of practice and repetition.

2. Your cravings will continue to exist if you eat simple, refined carbohydrates or high sugar foods.

The day you cut out the sweets is the day you take control and stop the cravings. Cravings exist because we feed them and allow them to exist. Yes, it is an addiction, but one we choose to have.

Take a peek at what is happening inside your body when you do make this choice. My hopes are that you will think twice before giving in.

Eating simple carbohydrates causes a spike in your blood sugar for these foods are quickly absorbed into the blood stream. This in turn gives you the temporary sugar high - it feels good....however, our body does not like this imbalance and a series of hormonal responses take place.

Your body produces an increased amount of the Insulin - a storage hormone. In order to facilitate this rush of insulin, glucagon - a release hormone - is diminished.

What does this hormone game mean to you? Each time you consume simple sugars and refined carbohydrates, you are doing nothing more than locking in fat.

Even worse? This cycle will continue for once your blood sugar levels hit bottom. You will Crash due to the excess insulin. Your body reacts once again for at this point your energy level bottoms out, you have trouble thinking clearly and you end up with cravings. You will inevitably crave sweets as these foods will raise blood sugar the quickest, getting you out of your slump.

The blood sugar High/Low cycle repeats - again and again and again...

Think of a roller coaster. This is what is happening inside your body every time you eat sweets.

The only way to stop the to get off the ride.

Strategies to Eliminate your Sweet Tooth

1. Clean out the Kitchen.
Keeping sweets in the house will actually sabotaging your chances to be successful. Replace the junk with supportive options. For example, fresh fruits and vegetable, nuts, string cheese, high fiber crackers, etc.

2. Keep a Food Log
Are you eating every 3 to 4 hours? Skipping meals will cause your blood sugar levels to drop. Be sure each meal and snack includes the right balance of protein, fats and carbohydrates. Sometimes a craving occurs due to a lack of protein and/or fats in your meal and snacks. Simply eating an apple is not enough. Pair your apple with a handful of nuts or some diced cheese cubes.

3. Wait it Out
Did you know a craving lasts for about 15 minutes - then it goes away. Make a list of things you can do to distract you for 15 minutes. When a craving hits....grab a bottle of water and get to that activity - you can even set a timer. Once you hit 15 minutes...your cravings are gone and you are EMPOWERED!

4. Are you Stressed?
Some cravings are STRESS related. Practice other ways to cope with stress - go for a walk , spiritual connections, a cozy fireplace, hot baths...all these stimulate neurochemicals that activate regions of the brain that stimulate pleasure associated with eating something sweet.

5. Break Old Habits.
One way to take control and make a change is to keep a journal - sure enjoy a big glass of water or cup of hot tea - but do so as you write down what you are craving...why you are craving it....give the craving a name and talk to it....find out what it wants....tell it why it is not welcome at this time....I know, sounds corny - but does help you gain insight and control over such thoughts and beliefs - then you have the power to change them.

By simply "doing" something different after dinner, you can overcome this habit. After dinner, brush your teeth, chew on a piece of gum, sip on some hot tea that has a naturally sweet taste (this one has been my lifesaver....a licorice based tea has a wonderfully sweet flavor).

Remove yourself from the environment where you normally had your sweet dessert or treat. If you normally eat it while watching TV - turn off the TV and distract yourself with a good book, play with your children, listen to some music, write in your journal....

You will be amazed at how powerful a few little lifestyle habits will give you the control you need to deal with and overcome those nagging cravings.

From the ClubFYM Forums:

"I have set my mind that I don't want to do anything to hinder getting ready for the bikini season and I am going to do whatever it takes to get there. I guess I have convinced myself that I just don't want sweet stuff. It also helps that I am seeing results and I don't want to take a step backwards. Usually when I do fall off of the wagon it doesn't taste good to me anymore (my taste buds have definitely changed) and it just wasn't worth it so that has also made it easier to avoid."

"I just found something else that squashes my sweet craving thought I'd share. I read that Drew Barrymore using this trick to feel like she is eating a cookie and I tried it and it worked ! LOL Put 1 almond on top of a dried apricot...thats it. Doesn't sound to great I know but the sweetness of the apricot and the crunch from the almond make it feel like you are eating something special."
~ Carrie

Where Yummy-ness Happens

For more from Holly, including a chance to enter her $1000 YummyMummy Transformation Contest, visit:


Tuesday, February 19, 2008

1 Huge Tip to Get Big & Ripped

Jay Ferruggia is one of the few guys I trust in the industry.

Back in December, I flew down to Newark, New Jersey to train with Jay. We did a hardcore muscle building workout for legs.

During the workout, Jay showed me techniques that 99% of trainers don't know. Simple tips for exercises that most people do wrong. It was a  real eye-opener - and his 1 huge tip below will help you get more results than ever before.

After all, unlike most trainers, Jay has spent years training regular folks from 6am to 1pm, and then training young athletes from pm to 9pm. Day in, day out.

Put that record up against anyone, and you won't find too many trainers with that kind of experience - and few have such "across the board" expertise as Jay.

If you want the truth about building muscle, and be entertained by some controversial ideas, then you'll love Jay's style.

Jay gets my absolute top recommendation. In fact, I use HIS workouts for getting stronger and building muscle because they are FAST and effective.

Unlike the high-volume workouts from muscle magazines, Jay's programs don't cause:
- Overtraining
- Sore joints from too many redundant exercises
- Crippling soreness for days after the workout
- An overwhelming feeling of exhaustion on off-days

One night while at dinner in NYC, I asked Jay to tell me everything I need to know about training. Like a wise sage, he was able to distill it all down to a couple of sentences. And it all made sense.

It's a refreshing change from the blow-hard trainers out there trying to come up with new "hypertrophy" science-based routines that no one has ever used in practice.

On the other hand, Jay has walked the walked and squatted the squat.He has done it all in REAL LIFE - not like so many other "experts" who got their certification last month and started making a few wild posts on the Internet.

Not surprisingly, Jay's stuff makes more sense and actually works.

For example, here's today's BIG fat burning, muscle-building lesson from Jay...


"The most important thing you can do each and every single time you go to the gym is try to set a PR (personal record) on every lift you do.

What this means is that you should always be trying do either do more reps with the same weight or more weight for the same number of reps.

Doing the same thing that you have done in a previous workout will do absolutely nothing to help you get bigger and stronger and leaner.

This is why you always need to be setting personal records."


I truly believe you need to set personal records each workout to burn fat and gain muscle. In my last workout, I made sure to set a personal record in both the RDL and Close-Grip Bench Press, because I know that will help me reach my goals.

Get started building muscle with your Personal Record Workouts here:

Train hard,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Want to try my workouts?

I'm using Jay's workouts to get stronger, gain mass, and set my own personal records.

To dramatically increase the effectiveness of your training, go to now.

Jay's having a sale till Thursday...and for the next three days all customers will receive an additional SEVEN bonuses PLUS all of Jay's regular Maximum Mass workouts.

Those bonuses are:

- The Muscle Gaining Secrets Audio Book- $39.95 Value
- Maximum Mass 2- Advanced Workout- $79.95 Value
- The Complete Abdominal Exercise Index by John Alvino- $39.95 Value
- Freak Strength by Zach Even-Esh- $19.95 Value
- Advanced Kettlebell Training by The Diesel Crew- $29.95 Value
- Physically Incorrect by Charles Staley- $29.95 Value
- Hybrid Training by Nick Nilson- $29.95 Value

Worth it for the Complete Abdominal Index alone!

Get Jay's Special Muscle Building Deal here:

Monday, February 18, 2008

Night-time Binge Eating Exposed!

If you snack too much at night, then you'll want to read this article from Tom Venuto. You'll get life-changing tips to overcome night-time and emotional eating. Powerful stuff!

Click HERE to stop night-time binge eating forever!


All TT Members get access to this 4-week ab blaster program.

The first Turbulence Training workout dedicated to extra abdominal work...using the Turbulence Training principles of course. If you love working your abs, you'll love using this workout.

Click HERE to download TT for Abs

NEW Video: Watch Phase 6 of the 6-Month Bodyweight Manual

The ultimate bodyweight strength challenge. Here is the final program, Phase 6 of the 6-Month Turbulence Training BW manual.

Platinum Members: Click HERE to watch the Bodyweight Videos

PS - I look like a total dork in video A. Have a good laugh on me!

TT Testimonial of the Week

"I have been doing TT workouts since August and have lost 5 pounds and had the opportunity to get in the hydrostatic dunk tank for a body fat test today to get an accurate reading. The last time I was
tested, late November, I was 20%, give or take 2%. Today my body fat was 13.1%! Thank you Craig for designing such an awesome program. Be consistent, do your intervals and eat clean (shoot for 80% of the time!) and you will lose fat and gain muscle!"
Kelly Ward

Become a TT Transformation Star today,

Click HERE for Turbulence Training  

Sunday, February 17, 2008

The Main Point About Turbulence Training

Here's some great feedback about the Turbulence Training program/Lifestyle, and it emphasizes a major point that many exercisers often forget.

Bottom Line: Your workouts should enhance your life, not become your life.

"Being the cynic that I sometimes am (and a skeptic always), I was hesitant to try TT, but the busy month of December cut into my time and I started with the Bodyweight Workout (it kept me out of the gym most of the month).

I am not new to exercise. I've been pretty consistent for the past 10 years. I lift and run and just generally look at fitness as fun with the side-effect of feeling good in and about my body. In the past 2-3 years, however, I had some over-training injuries, depression, and weight gain. I've had a really (ridiculously) hard time pulling myself back out of the pain and general mind-funk. I finally feel like I'm getting back to normal (or better - who said getting old has to suck?)

I liked the bodyeight workout enough that I bought TT in January and did the Intermediate workout.
I've switched over to the Original TT workout for February and I still love it!

I'm building muscle at a surprising rate - I haven't been able to do that in years - without the muscle and joint stiffness that was happening so much with regular body-building style routines. I focus on stretching, but I don't have to go to a couple of yoga classes each week just to feel limber (another time saver).

Honestly, I don't go to the gym 3 days a week. It's more usually two times each week, and sometimes just once. I'm active in other ways and it seems like getting back to other, fun, regular life activity is part of the reason TT is working so well for me. With some of my other routines, they took up so much time I didn't have fun doing other things (both because of time and because I didn't feel all that great). Now, I'm back to playing with the kids and the dog and running up and down the hills -for fun!

So, yep, this sounds just like a commercial, but it's true. And I'm not getting paid to say it. Unless my payment is getting my life back.

Thanks, Craig. I feel much better than I have in a long time and I look forward to exceeding my best."


CB's reply... 

Thanks, I really appreciate it, especially this comment which many TT clients and non-clients should read again and again:

"I'm active in other ways and it seems like getting back to other, fun, regular life activity is part of the reason TT is working so well for me."

This is something I'm really trying to emphasize with my program, which I prefer to a Lifestyle rather than program anyways.

Great to hear from you.


Click HERE to get your life back with Turbulence Training

Friday, February 15, 2008

Turbulence Training Membership Ballantyne's Day Gift to You

I put a special Ballantyne's Day gift up in the TT Members area yesterday...

And until Monday at noon, you can get a 7-day trial Basic Level TT Membership for only ONE DOLLAR...

Click HERE to sign up for only a buck

You'll get access to the TT Workout of the Month, the fat loss interviews, and the discussion forums - All for only $1 for 7 days. Once you become a TT member, get the workout of the month here:

Stay strong,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Thursday, February 14, 2008

TT Transformers are everywhere

One TT Member put together a little map showing where all of the Turbulence Training Transformation Contestants live.
To get the most out of these photos, please view them while singing, "It's a Small World After All".
CB - Fat Burning Workouts

Fit Yummy Mummy Transformation Contest

There are now close to 70 women of all shapes, sizes, ages and backgrounds who have taken a huge step outside of their comfort zone to partake in the FYM Transformation Challenge from and

This is one amazing turn out so far for the challenge began just began 9 short days ago.

The excitement is building as each of you makes the commitment to not only achieve a better body, but a new way of life.

If you have been on the fence or maybe feel like you haven't done so well over the past few weeks, I strongly ask you to consider grabbing your copy of Fit Yummy Mummy and taking part in this life changing event.

Deadline to register is February 29th.

Grand prize is $1,000 - imagine the shopping spree you would have with this amount of money. You, an American Express Gift Card and a New Body that allows you to shop in an entirely new section of the store!

Plus an iPod Touch and a $250 Victoria's Secret Shopping Spree!

Did I mention....a New Body as well?

Plus, everyone who enters will win a one-of-a-kind Fit Yummy Mummy Prize.

For complete details: Click HERE


Visit: and

If you are still wanting to know more about Fit Yummy Mummy and what it is all about, I encouorage you to join us. Meet the women who are changing their bodies and their lives.


"Every morning I wake up so thankful that I found FYM! I know I keep repeating myself, but FYM is one of the best things that has ever happened to me. When I look in the mirror, I am liking my reflection more and more. The person I lost somewhere down the road is emerging, she is coming back, stronger, confident and better than ever! My outlook on life is a positive one. I now have the energy to tackle whatever lies in front of me.

I posted my pictures last night for the FYM Challenge. I am excited to see what I can do, now that I have a boost of competition with myself. It will make me work that much harder and concentrate on every move that I make. I know this will motivate me to reach my goals. I am not worried if I do not win a prize. I am already a WINNER, look at the changes I have already made, and this is just the beginning. I have won more than I ever expected!"

So far....
I have removed 9 lbs
I removed 3% body fat
I removed 1 inch from my waist
I removed 1/2 inch from my arm

~ Sheri

Meet Sheri and hundreds of Successful Fit Yummy Mummy's at ClubFYM today!

Wednesday, February 13, 2008

Why Experts Disagree on Fat Burning Cardio

People are always upset with me because they want to know, "Why can't fitness experts agree on one best way to lose fat?". Why do some experts recommend slow cardio but Turbulence Training uses interval training?

Well...I always ask them:

Do all investment experts always agree on the exact same stocks you should pick?

Do all Republicans agree on the same Republican candidate?

Do all doctors always agree on the exact same medication or surgery to treat an illness?

Do all real estate agents always agree on the best place to buy a house?

Do all movie critics always agree on what is the best movie of the year?

Does everyone agree on the same solution in whatever industry you are in?

Of course not.

Unless you're teaching grade 3 math, there's more than 1 right answer.

So when it comes to fat loss, there are more than one way to get from point A to point B.

And of course, everyone also has a vested interest in a particular method. For example, if Trainer Joe learned about slow cardio for fat loss from a good friend and pro bodybuilder, it's going to be hard to convince him that there is another way to do it. 

That's why you see different beliefs.

Here's my bottom line:

I believe if you are limited in time, than there is no better way to train than total body strength training exercises followed by interval training. That's Turbulence Training. And TT gives the most "fat burning" bang for your buck.

If you only have 45 minutes, 3 days per week, do you really think you'd get a better body by doing 45 minutes of cardio on an empty stomach? Or by using Turbulence Training?

If you want to talk about training 6-9 hours per week, and stepping on stage in a bikini, then maybe we have to look at some additional exercise. But I dont deal in that stuff, and 99% of people who read my articles and programs don't either.

So please, don't get stressed out by the fact that experts disagree.


Click HERE for my preferred Fat Burning Workouts & Lifestyle

Tuesday, February 12, 2008

Bodybuilder Diet & Cardio Tips

Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer, certified strength & conditioning specialist, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle.
Tom specializes in fat loss and natural bodybuilding nutrition and training, including competition prep. He's done 29 bodybuilding shows and knows what it takes to get Super Lean.
In a bit of a departure from our normal content, here's Tom's personal bodybuilder cardio and diet tips that work best for him to get him lean and ripped for bodybuilding contests...
CB: What cardio works best for you?


I like longer duration cardio sessions for 30-45 minutes at a moderately intense pace. Usually that's around 145-155 heart rate for me, although I go more by perceived exertion and a certain feeling and I use heart rate more as a reference point than a target.

Here's what it boils down to: The more intensely you work, the more calories you burn. It's a no brainer -- it's totally logical and intuitive. The only thing that's not intuitive about it is that most people don't consider how higher intensity exercise also increases metabolism after the session.

But for my body and my goals, walking was just too low in intensity, and not enough results so I dumped it. I even tried inclined walking on the treadmill. That was better but not much. I think I found the sweet spot with 40-45 minutes as hard as I could maintain for the duration, usually on a stairmaster or stepmill and sometimes on the bike. So that's what I've been doing.
CB: What type of diet works best for you?

A lot of nutritionists recommend a 30% fat intake based on the current research, but I do better for body composition at around 20%. I don't like high fat or keto diets at all, but I do restrict carbs moderately before competition or use a cyclical low carb diet, and then I sometimes bring my fat intake up a little bit when my carbs go down, and vice versa.
You can read the rest of Tom's 2-part interview in the TTMembers area here:
Tom Venuto has spent well over a decade refining his approach, writing down
every last detail to share with you how to burn fat and lose your belly fat forever.
Tom knows so much about helping people make the mental changes
they need to lose fat. He's been helping men and women get Super Lean
for years.

And it's your turn now.
Tom has just released a special 2-hour audio interview and written
report called, "Super Lean".
In it, Tom covers...
1) How to use his "zigzag calorie method" to lose the last 10lbs of fat
2) What the "starvation mode" is and why Tom believes it can hurt you
3) The best rep range for building muscle
4) How he trains his abs to keep them razor sharp all year round
5) Four reasons you'll get stuck at a weight loss plateau
6) How to peak for the big day, such as a wedding or photoshoot

But you can only get "Super Lean" for the next 3 days when you get his
Burn The Fat e-book. This bonus has never been offered before - nor
will it be offered again after Wednesday, Feb 13th.
The information provided in "Super Lean" is some of the most
detailed, sophisticated and valuable fat loss information ever
offered, and many of the topics are almost never discussed by other
trainers or fitness experts.
But again, you can only get it when you get Tom's "Burn the Fat" system.
Get started here:
"Outlaw Bodybuilder" Tom Venuto's Burn the Fat System  

Stay strong,

Craig Ballantyne, CSCS, MS
PS - This offer is only available until Wednesday, Feb. 13th.

I must admit, Tom and I don't agree on everything. There are some major differences in the way he trains compared to the way I train. But frankly, I know his stuff will suit some of you better than's all a matter of finding the best approach for your personality.
Anyways, Tom maintains single-digit fat all year round - as do I, but again, we use different methods. Plus, Tom has helped over 10,000 people change their bodies with his Burn the Fat system.

Click HERE to get Tom's Burn the Fat System & Super Lean Bonus

Monday, February 11, 2008

4 Steps to Get Super Lean - From Tom Venuto

It's crunch time and people are dropping like flies from their fitness programs.
Thank goodness you are still holding strong.
Today, I'm interviewing fat loss expert Tom Venuto to get you more tips and tricks to help you get super lean.
I must admit, Tom and I don't agree on everything. There are some major differences in the way he trains compared to the way I train. And frankly, I know his stuff will suit some of you better than's all a matter of finding the best approach for your personality.
Anyways, Tom maintains single-digit fat all year round - as do I, but again, we use different methods. Plus, Tom has helped over 10,000 people change their bodies with his Burn the Fat system.
Today he'll show you how to stick to your program, no matter what it is...
CB: Tom, tell us how the guys and gals reading today can be more consistent with their nutrition and training plans? Basically, how can they prevent the wheels from falling off the program?
Tom Venuto:
Everything starts with setting well formed goals and putting them in writing.
You answer the question, "what, specifically, do you want?"
Ironically, the best that most people can say is, "I want to lose weight," or "I want to get in shape." Those are poorly set goals because they're not specific. The more clarity you have, the better.
The second step is to get leverage on yourself and get emotionally involved with your goal by answering the question, "Why do you want it?"
The reason why is what creates lasting drive from within and keeps you going strong. Why is it important to you? What will it do for you? How will your life change? What will be the consequences if you don't achieve it?
The third step is to create an action plan - in this case a menu and a workout program - then put it in writing and take action on your plan every day.
The fourth step is to stay focused on your goals and action plans constantly.
Read your goals as affirmations every day with desire and faith and belief. Visualize them every day as if you had already achieved them. People who are successful think about what they want and how they're going to get it, all day long.
People who are unsuccessful think about their problems and what they don't want, all day long. You move towards what you focus on.
That's as simple a formula for getting off the couch and getting started as you can get.
As long as you're clear about your goals, you know the reasons why you want to achieve them, and you stay focused on them constantly, that will keep your wheels on the track and rolling in the right direction.
CB: Thanks Tom.
Tom has just released a special 2-hour audio interview and written report called, "Super Lean".
In it, Tom covers...
1) How to use his "zigzag calorie method" to lose the last 10lbs of fat
2) What the "starvation mode" is and why Tom believes it can hurt you
3) The best rep range for building muscle
4) How he trains his abs to keep them razor sharp all year round
5) Four reasons you'll get stuck at a weight loss plateau
6) How to peak for the big day, such as a wedding or photoshoot

But you can only get "Super Lean" for the next 3 days when you get his Burn The Fat e-book. This bonus has never been offered before - nor will it be offered again after Wednesday, Feb 13th.
The information provided in "Super Lean" is some of the most detailed, sophisticated and valuable fat loss information ever offered, and many of the topics are almost never discussed by other
trainers or fitness experts.
But again, you can only get it when you get Tom's "Burn the Fat" system.
Get started here:
"Outlaw Bodybuilder" Tom Venuto's Burn the Fat System  

Stay strong,

Craig Ballantyne, CSCS, MS
PS - This offer is OVER on Wednesday night...
Tom has the body many women dream about and a lot of guy's envy. He's spent well over a decade refining his approach, writing down every last detail to share with you how to burn fat and lose your
belly fat forever.
Tom knows so much about helping people make the mental changes they need to lose fat. He's been helping men and women get Super Lean for years.

And it's your turn now.

Sunday, February 10, 2008

Mom Loses over 48 Pounds with Turbulence Training

Turbulence Training works for women as well...

"Good day Craig , I have been using your six month body weight program before I fell pregnant and I got great results before. I fell pregnant last year and I have picked up 25kg while I was pregnant. I started using your program again after my pregnancy and I have already lost 22kg In 3months and 3weeks. Thanks a lot."
Blanch Fourie

For more Mom-specific fat loss and lifestyle help, join the FREE networking site at

Saturday, February 09, 2008

Juan Lost 75 Pounds with Turbulence Training

In less than 8 months, Juan Ruiz has lost 75 pounds following the Turbulence Training program.

From everyone on the TT Members Forum, we couldn't be more proud of you Juan! Keep up the great work.

"When I started using Turbulence Training, I weighed 315lbs. I wasso out of shape that I had to start with the beginner program, and work my way up the many levels of Turbulence Training. I have been using Turbulence Training for six months now. I have lost a total of 77lbs within those six months, and I feel great.

I currently weigh 238lbs and still have a long way to go, but I am more than confident that I will meet my goal because I have a plan. I have the Turbulence Training Plan.

Words alone cannot explain how great Turbulence Training is.Turbulence Training can be one of two things. If you dont use it, it'll be just another book you bought to add to your pile of fitness books that are on the shelf collecting dust.

Or it can be that window of opportunity the one thing that you really needed to get yourself into shape, feeling great and looking good. The choice is up to you."
Juan Ruiz, TT Member 4 life

Think of the progress you can make before summer,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Click HERE to start losing fat with Turbulence Training

Kekich Credo for your fat burning program

Kekich Credo #76 is a very good one for your fat burning workout.

"I will do this" is the only attitude that works. "I'll try" or "I think" doesn't work.
Dave Kekich

You either know you are going to reach your goals, or you are just hoping.

Get a structured program, plan ahead, and you'll succeed. If you don't prepare in advance, don't expecd too much.

Take some time this weekend for yourself and plan out your week ahead so you avoid emergencies that would otherwise cause you to deviate from your plan,

Click HERE to get the right workout for your time-limited fat burning lifestyle  

Friday, February 08, 2008

Circuit Training vs. Slow, Excruciatingly, Mind-Numbingly, Boring Cardio

Aerobic exercise gets all the glory when it comes to increasing fitness, but for beginners, you can get a lot more "bang for your fitness buck" by using circuit training instead of long, slow boring cardio.

Brazilian researchers assigned subjects to a 12-week program of cardio only, or total-body circuit training only. Both groups exercised for 35 minutes, 3 times per week.

At the end of the study, both groups increased their aerobic fitness by 4%. In addition, both groups also increased their leg strength by 6%. However, only the circuit training group increased their upper body strength.

So if you are a beginner, your best bet for maximum gains in fitness is to use a total-body circuit training program if you are limited in the amount of time you can commit to a workout program. Hands down, short burst resistance training workouts done with short rest periods between exercises gives you more bang for your buck.

So cancel your subscription to People magazine, because you don't need to spend hours on the elliptical machine in order to "get fit".

When you order the fat burning workout package from Turbulence Training, you also get a three-month trial TT membership. And one of the many benefits of a TT Membership is that you get access to the TT workout of the month.

For February, I put together a TT Circuit Workout. All TT Members can download this workout and watch the exercise video on the site.

And they are loving it!

"Craig, just wanted to let you know the new workout you posted this month is awesome and I absolutely love it. I was starting to get into the winter slump a bit but this has rejuvenated my workouts. Thanks!"
KM, TT Member 

Click HERE to get Turbulence Training & Your 3 Month Membership

Switch things up for variety, fun, and results,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - How much can you lose this month?

"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

Click here to get started with the fat burning TT workouts:

Thursday, February 07, 2008

January Turbulence Training Testimonial of the Month

Michael has won a 1-year Platinum TT Membership for this testimonial of the month. If you have a Turbulence Training testimonial, please send it to "support AT"



"Hi Craig, my name is Michael Petrashko.  A goal I set for myself is to thank the people who have helped me attain the successes that I have, and you're one of those people.

I began several years ago at a little over 250 pounds in college.  Not a whole lot of that was muscle.  I worked my way down to 170 pounds over three years, and bulked up again to about 186-190 over the past six months (some of which was excess holiday food, I won't lie).  Suffice it to say, I'm in much better shape and much stronger than I was last time I was here.

I decided, however, that this coming summer I would take my shirt off at our annual summer party and not be embarassed by what I see.  To that end, and thanks in part to your interview with Marc David, I purchased your Turbulence Training package.  All I can say is wow.

My workouts used to be an hour and a half to two hours long.  My results were decent, but given my age (I'm 23 now), I think that a combination of changing my lifestyle (junk food and soda turned into lean proteins, complex carbs, and water) and any decent exercise program would have gotten me some good results.  

Thanks to your TT, however, I'm in and out of my home gym in under an hour, and I sweat more in that time than I did during my two hour marathon bouts, with rounds of forty minutes of steady-state cardio some days.  Just since last week, in fact, I lost an inch and a half off my midsection- a truly excellent week!  My results have been coming pretty quickly, and the sheer variety of workouts and exercises you offer is outstanding.  

I've been using your TT programs actively for about six weeks now, and I'm really quite pleased. The key to your program for me is its efficiency, and it delivers in spades.  I'm at 184 pounds right now, but according to the bodyfat calculators I'm using, I've actually gained some lean muscle mass as well.  

I'm noticing my midsection is looking a little different and my arms have a little more definition. No complaints from me there!

Furthermore, I find your TT Forum to be an excellent center of support and like-minded individuals. For someone who finds it very challenging to find support in the real world, your Internet forum has been very helpful to me.  

Also, your videos are great for demonstrating proper form!  I don't go to a gym, so to have you on my screen demonstrating proper technique is invaluable.

So in short, Craig, thanks for putting together a package that has saved me a lot of time, shown me the efficiency found in interval training, and given me a good support group.  Getting away from barbells and machines and trying out a bodyweight and dumbbell based series of exercises has been fun and effective.

Using your TT programs, and with you, Marc David, Vince Delmonte, Tom Venuto and the others I subscribe to on my side, I'm confident that this is the year I will succcede.  I'm truly grateful for the help that you and the others have provided me, and I feel like I've got an excellent team of coaches backing me.  Thank you, Craig."
Michael Petrashko

Looking forward to hearing from you,


Click HERE to join Michael on the TT Forums

Wednesday, February 06, 2008

Copying Cosgrove

He had a really good reminder on his site today to get your butt in gear. No
more waiting around.

Here it is...

It's now the 6th of Feb.

We have already passed one full month into 2008, and are now one-tenth of
the way to 2009.

10% down, 90% to go. Doesn't seem that long since I posted the 5% blog does
it? Time flies. Whether you're having fun or not.

How are your New Years Resolutions holding up?

If you're behind schedule or have lost focus a little bit - start today. Set
some New Month Resolutions!

Maybe you want to lose 15lbs by Memorial Day. Start by setting a goal of 12
weight training workouts to be performed in Feb. And get the first one done

It's never too late to make massive changes.


Cardio is a Joke for Fat Burning

Strong statement, I know, but I really believe that cardio for fat loss is a joke. Although, not a very funny one...

One woman wrote, "I started out doing 5 hours of cardio per week. No results. So I upped it to 7 hours per week. Still nothing. Do you suggest I do more? I'm worried if I use your program, I won't get any results because you don't even have an hour of interval cardio per week. Please help!"

And from a gentleman on the Men's Health forum, "I took up running and didn't take up stretching until it was almost to late and almost destroyed a knee. What happened was that my IT bands got really tight and my inner quads didn't gain any strength so my knee cap got pulled out of place. I had an MRI done on my knee and have found that my knee cap has bruised my femur. "

Cardio horror stories are a dime-a-dozen. So here's the bottom line on cardio...

Long slow aerobic training remains the biggest practical joke in fitness. Marathon running for the average overweight person? Why don't you just tell someone to go play in traffic...oh wait, that's exactly what they are doing - all while crushing their joints with excess weight and repetitive pounding.

If you do long, slow cardio, its only a matter of time before you end up in a physiotherapist's office with all the others that do too much of the same thing...whether its running or spin classes, overuse injuries are far too common in the cardio world.
After all, what's easier to overdo, total body strength training done 3 times per week for 20 minutes, or the same cardio activity done for 6-9 hours per week?

Heck, I once knew a physiotherapist who was so addicted to spin classes that she had overuse injuries that prevented her from walking normally! Physio, heal thyself!

What a joke that cardio is...

But cardio fits our "more is better" mentality, doesn't it? We go right from a 3000 calorie meal at the Outback Steakhouse to our 60 minute cardio confessional sessions on the elliptical. More, more, more, more. And yet get less results?

There is a better way.

Take a peek at the weight room when you are in a gym. Then compare the bodies there to the bodies on the elliptical. You'll find the sculpted, toned physiques lifting dumbells and doing pushups, and the plump, "never changing physiques" spinning their tires over on the cardio equipment.

No matter what the city, no matter where the gym, its the same old story.

Burn fat, get lean, and boost your metabolism with resistance training. Finish with short interval training or even bodyweight
circuits (described in my DB-BW Fusion TT Workout Bonus from and you are off to the fat burning races.

Or get left behind on the cardio equipment that is getting you nowhere,

PS - Turbulence Training is Guaranteed.

If you aren't thrilled with the decreased workout time and increased fat loss and energy from the Turbulence Training system in 8 weeks, let us know and we'll refund your order. Your satisfaction is guaranteed. Turbulence Training has already been trusted by the biggest fitness magazines in the world (Men's Health & Shape), and I guarantee it will work for you too!
Click HERE to get started with a guaranteed fat burning workout

Tuesday, February 05, 2008

Fit Yummy Mummy Tummies Transformation Contest

Are you a Mom who wants to lose fat and get social support from others, and maybe even win some prizes while you are at it? Well Holly Rigsby is having a Transformation Contest of her own.

Click HERE for all the details on the FYM Transformation Contest

Q: What has been your experience for the best 3 month blast for women who hold fat there?


Interval training has to be in the program. From there, a total body strength training routine is all that's needed...with good nutrition of course. Turbulence Training or the Fit Yummy Mummy program will help you with that. Get Holly's FYM program at

Q: If a mom follow strength and interval workouts, to really bust fat should they do interval training on off days and 1 day of hot yoga?


Most importantly, they should watch their diets. That is huge. You can't out-train a bad diet.

You can do 4 interval sessions per week, maximum. Those can be done on the same day or alternate days as strength training. Take at least one day per week off from resistance or interval training.

Hot yoga is fine, its no miracle fat burner. It would be done on a day where no interval or resistance training is done, but you'd still need one day per week where you didn't do resistance training, hot yoga, or interval training.

Don't go overboard on training. Get your nutrition right, be consistent with exercise, and the fat will come off.

Don't forget to check out for more info on being a mom who wants to lose fat.

And join the FYM Bikini Transformation Contest HERE


Monday, February 04, 2008

Finally, the Bodyweight 1000 Workout

Tough, tough workout today.

I started with the Trap bar deadlift. Did 3 sets of 3, topping out at 415 for 3 reps.

And then I followed that up with the final version of the Bodyweight 1000 workout. It was 45 minutes of challenging bodyweight exercises - squats, lunges, chinups, pushup variations, ab exercises, and bodyweight rows. I had jello legs as I walked home.

Look for the Bodyweight 1000 program to be available on March 1st. It's a great follow up to the Bodyweight 500 program (have you done that yet?). The Bodyweigth 100 will be a sick, I mean six week program, and there will be progressively more difficult bodyweight challenges to help you build the necessary endurance for the Bodyweight 1000 workout.

Good times,

Get the Bodyweight 500 Workout HERE

Are You Sick of This Feeling?

Are you sick of feeling guilty after every Superbowl?

Or worse, after every weekend?

Because from Monday to Friday you do pretty well with your nutrition, but then on the weekend, well, frankly you blow it.

And then the guilt comes piling on every Sunday night, and you know that all of last week's progress was probably wiped out by the dough and cheese and chocolate you ate this weekend.

Well, there is a way around it.

I spent today, Superbowl Sunday, with some friends/Turbulence Training clients. These guys have the perfect mindset toward nutrition. They follow the 90% compliance rule and then don't sweat it when it comes time for a "cheat" meal.

But as soon as that cheat meal is over, they get right back on the plan. There is no wallowing in guilt. No tears spilt over the pizza that was eaten. And no shame spiral because for the rest of the day they followed their fat loss eating plan perfectly.

Now I don't condone gluttony, but a reward for eating healthy is fine. And by eating right and doing the TT fat burning workouts , these guys and gals have absolutely nothing to worry about when it comes to their fat loss program.

Plus, it eliminates so much stress from their lives knowing that if they plan ahead, they can have a treat each weekend.

So while Turbulence Training doesn't give them a "License to eat", it does give them a "License to live guilt-free".

Get with the Turbulence Training Lifestyle. Follow the bonus Nutrition Guide and plan your meals for maximum fat burning.

It's a refreshing change from the "Cardio Confessional" lifestyle that so many other unsuccessful fat burners try to live by. Listen, if you eat a pizza, it is useless to think you can jump on the treadmill and burn off the calories. It's a terrible mindset.

And don't let diet pills prey on your guilt. They haven't worked for you before and they won't work now. None of them work.
For real results, and real motivation, I urge you to check out two of the most inspiring Turbulence Training stories over in the TT Member's Transformation Contest Forum. You'll see...

1) Juan, who has lost over 75 pounds of fat since August by using the Turbulence Training Lifestyle.

2) Kristine, who has lost 12 pounds already in 2008 and has shared her dramatic before and after photos in the Transformation Forum.

Click HERE to get started today with Turbulence Training

One last thing I want to mention.

Turbulence Training is guaranteed. That means if you don't like it, all you have to do is email us, let us know you are not satisfied, and we'll return all of your money.

It's that simple.

I believe in it that strongly. So does Men's Health magazine, who publish TT workouts all the time. And over 5,847 men and women across the world have used Turbulence Training and loved it.

Turbulence Training is here to stay - unlike your body fat.

Click HERE to get started today with Turbulence Training

See you on the forums - I guarantee it,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. TT worked for these fitness professionals and their clients...

"As a certified fitness professional for more than 8 years, i have come across every kind of "fat-loss" less than 3 months of Turbulence Training, i have dropped almost 10 pounds,but more importantly, i have also dropped over 9% BODY FAT. Since many of Craig's programs require minimum equiptment, or none at all,except your own body weight, they are ideal for the home client, as well as the "road warrior". Along with a safe,sane sensible eating plan, which NEVER leaves me hungry, i credit Turbulence Training for my body change accomplishments."
Jason Koronakos, NY

"I Coach busy women with no time to look in the mirror, let alone adopt a whole foods lifestyle or exercise yet already!  And yet, your Turbulence strategies show almost everyone that everyone has all of the time they'll ever need to include exercise as a fun, performance-promotion essential to their lives.  This program is amazing and plenty challenging because it is simple. Clear but lets no one off the hook. I'm thrilled to say this is a great addition to any woman's arsenal of "what to do" or "what to look forward to."
Ann G. Burgess, President, Pathfinders' Fitness by Design, Arlington , MA

Click HERE to get started today with Turbulence Training

Sunday, February 03, 2008

Updated Turbulence Training for Fat Loss Manual

Okay, finally, I think we got rid of all the typos, messed up charts, and
finally, I think the Turbulence Training manual is as close to perfection as
its going to get.

But if you find any screw ups, let me know.


ALL members can download the manual.

Click HERE for the latest TT for Fat Loss manual update

Tiger Woods Strength Training Workouts

Tiger did it again this weekend, winning another tournament, but its no surprise based on his physical strength and mobility.

Check out that photo. It looks like he gained even more muscle in the off-season. It looks like he has Mark McGwire's arms, almost.

Although again, Tiger is doing this all without steroids.

I'd be very interested to see Tiger's workout program. Is there anything fancy in it? Or is it just the basics? How does he gain strength without sacrificing mobility? That is one of the biggest mistakes most "bodybuilding" type routines make...if a golfer did bodybuilding type training, it would most likely ruin his game just as easily as getting fat and out of shape.

Does Tiger use a lot of bodyweight exercises? Does he do cardio or interval training? If anyone has the inside scoop on that training program, let me know.

Now you certainly don't need to be a powerlifter, bodybuilder, or gymnast to be a good you can see by the physiques on many other men and women on tour. However, you can't let your strength or mobility be the limiting factor in your game. So you need to train...

The best things to do are...

1) Use a variety of bodyweight exercises to work on your strength and mobility. This can be part of your warmup or can compose your entire workout. Like I said, you don't need to be a powerlifter to be a golfer.

2) Work with a good golf coach to identify your weaknesses. Is your lack of hip mobility messing up your swing? Is your work posture ruining your shoulder mobility? Etc.

3) Eat right for fat loss and mental energy. You won't get tired on the course. I believe this is one of the most under-rated aspects of Tiger's game. If you watch him play, you'll see him snacking at various points in the day. And he ain't eating junk, unlike many of the older players on the scene. Plus, good nutrition allows him to recover between rounds and between workouts.

The Turbulence Training Lifestyle is perfect for golfers,

Intense Fat Burning Workouts

Friday, February 01, 2008

Green Tea, Detox Diets, Master Cleanse, Lemonade, and Fruit Makes You Fat

Today, a bunch of fat loss myths and fallacies...

1) Does fruit make you fat?

Have you ever met a person who got fat eating fruit? I haven't. And you probably never will.

Yet, "Does fruit make you fat" is one of the most popular questions I get.

It doesn't, so stop asking.

2) Does Green Tea burn fat?

Not really. You can and should drink it, but don't expect any miracles.

3) Should you do a detox diet?

You can if you want. It's not really going to change anything about your body or health, unless it stimulates you to change your lifestyle habits.

4) The Master Cleanse Lemonade Diet

I read a lady's website today, and she recently gained 4 pounds on the Master Cleanse Detox Diet. Apparently this involves drinking 4 pints of lemonade a day. How does this make sense to anyone?

5) Intermittent Fasting

This means fasting for a short, specific period of time separated by days where you eat normally. Two guys who I don't think are idiots, Brad Pilon and Art DeVany, think intermittent fasting is a good idea.

Brad has a book, Eat-Stop-Eat. I recommend it.

Art has a website where you can find out how to stay fit and strong through your seventies. I bet this guy is in better physical condition than 99% of people his age.

Be good,

Intense Fat Burning Workouts

The Smith Machine is a Cop-out

"Cop out" Definition

n. slang

1. An excuse for inaction or evasion.

The Smith Machine is a cop out. I've heard every excuse in the book for using the Smith Machine for squats and bench presses, and none of them have impressed me.

When someone justifies their use of the Smith Machine, what they are really saying to me is...

"I'm too lazy to learn how to do the exercise properly. So I will use this machine as a crutch so that my workout is easier. And hey, if it makes it look like I can lift more weight, that's an added bonus."

But the truth is, you need to quit evading the hard work.

Choose the bar, not the machine. Do things right the first time. Use less weight and good form. Focus on the muscles doing the work. Allow the bar to travel in a natural path, don't restrict it to the straight up and down motion of the Smith Machine.

If you are worried about using the bar without the "spotting action" of the Smith Machine, then use less weight with the bar and a longer lowering phase in each lift.

Another exercise "cop out" is the Elliptical Machine.

Seriously, if you're tired or your legs were sore, which with you rather use? The elliptical machine or the treadmill?

Deep down I know that everyone would choose the elliptical machine because we all know that it is easier.

And if we all know its easier, than why do we continue to try and fool ourselves that the elliptical machine will give us just as good as results as the treadmill?

Now to be honest, the same comparison goes for the treadmill vs. running or walking outside. After all, why else would people drive to the gym just to run or walk on a treadmill, when they could do the same thing outside? (Ignoring our addictions to the inaccurate calorie counters, of course.)

Yep, the treadmill is a cop out to "real" running. But not the worst cop out I've listed here.

Bottom line:
Your results depend on your efforts. If you aren't getting results, the first place to check is how much work you are putting into your program.

Train safe, but hard,

Intense Fat Burning Workouts