Sunday, August 31, 2008

TT for Meatheads, Workout 1

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

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

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

2) DB Split Squat - 70x2x8

3) DB Step-up - 50x2x8

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

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

Give TT for Meatheads a try,

Craig Ballantyne

PS - The 3rd TT Transformation Contest starts TODAY!

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

Click Here for the TT Contest Rules

Friday, August 29, 2008

3-Minute Arms & 30-Minute Workout

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

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

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

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

Overhead Squats - Worked up to 125x5

Pullups - 12

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

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

Download all 3 new TT workouts today,

Craig Ballantyne, CSCS, MS

Click Here to download ALL of the TT Workouts

Female Bodysculpting Workout

Bodyweight bodysculpting workout for women.

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

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

Click Here to download TT Bodysculpting for Women

Turbulence Training for Meatheads

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

Click Here to download TT for Meatheads

Next Transformation Contests

I have TWO new free contests starting on Monday... the rules and prizes at these links...and NO, you don't have to buy anything to enter. There are Free Workouts available.

Contest #1 - 4-weeks:

Contest #2 - 12 weeks:

PPS - YES, you can enter both contests.

Wednesday, August 27, 2008

More From the Turbulence Training Contest Winner

Here's more of Catherine's trials and tribulations pre-TT, and then more about the results of her TT results...
"It's my love for food, drink, and lying about with a good book that got me up to 153 pounds, but, quite frankly, I think it's the pursuit of pleasure that helped me get the fat off again.
Let me explain, I have a strong moral center, I'm not out to do anything wrong, but if I can't find enjoyment in something, it's going to be really hard to get me to do it for long, so if I have to starve and do 14 hours a cardio a week to conform to someone else's standard of beauty it's just not going to happen.
TT, thank heaven, doesn't ask me to do that. I get a great deal of enjoyment out of my pushups. Really. It's only the last three in each set that that demand serious effort, and they're worth it.
Recently I went to Las Vegas with an old college roommate. Everything we hoped and more. The shows- Jersey Boys and Le Reve, fabulous. Our view from the 57th floor of The Wynn was amazing, and we'd leave the curtains open to wake up to the spectacular sunrise each morning, then eat and down to the pool before nine.
Oh the bliss of really truly having nothing to be ashamed of at the pool! I don't even feel like I need makeup anymore, just sunscreen. So great to walk and walk without feeling tired, and the shopping!
We bought swimsuits, dresses, the rack! On sale! And it all fit! Oh the joy.
I was proposed to at the craps table at the Bellagio- twice!
One guy asked if he could touch my shoes- weird, but oddly flattering.
In just a few months, I've gone from middle aged invisibility to...hmmm, I don't know what to call it because it's not the same as the attention that you get in your twenties that often makes you uncomfortable, it's more like being comfortable in your own skin, embracing who you are.
Yes, that's it.
So pushing hard to the end of an interval, struggling to get one legged stability ball curls right, or digging down for those last two mountain climbers becomes a pleasure because the payoff is so real. This morning, that veggie omelet tasted so good. So, back to life's regular joys. Family, soccer practice, laundry. It is so good to be home.
Congratulations to everyone in the TT contest...let's get ready for round #3 next week!
Here are the rules of the upcoming 12-week contest and the 4-week mini "Twitter" contest...and YES, you can do both.

TT Transformation Contest Winner!!!

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


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

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

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

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

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

Oh, and Kali wins $500 for best video!

Congrats to everyone,

Craig Ballantyne, CSCS, MS

Click Here to see the winners

Total Body Workout in Vegas

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

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

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

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

Good times,

Craig Ballantyne, CSCS, MS

PS - 3-Minute Arms comes out this weekend.

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

-> TT Female Bodysculpting
-> TT for Meatheads

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

Turbulence Training Scam?

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

Shanda, a Turbulence Training Skeptic, Loses 16.2 lbs, 6.3% body fat, and 17.25 inches in ONLY 12 Weeks
This has been an amazing 12 weeks. I never imagined that my life would change so much in such a short time. My husband introduced me to TT and the contest, and I decided to give it a try. For that I am very thankful.
Before joining TT, I would lose weight only to put it back on later. I was always on a “diet”, and my workouts were some form of slow cardio. There would often be an excuse for not being able to exercise, not having a gym membership or being too busy with the kids.
Many times I complained of being tired or not feeling well. I was told that it could be due to being overweight, but I didn’t agree. Pregnancy scared me because of additional weight gain.
I was skeptical about paying the $ to join TT, not knowing if it would work for me. Now I have to say that it was probably the best $ spent.
TT introduced me to weight training and intervals. I did all of my workouts at home with my 3 young boys hanging around. I never skipped a workout as it soon became habit. The workouts were hard, but I felt great when I was finished. I could feel the changes happening in my body.
My pants soon became loose, and then I started fitting into pants that I haven’t worn in years. I started getting comments from people, and I even had a 90 year old lady compliment me on my weight loss. I hadn’t realized it was so noticeable!
With the dropped pounds and inches also came more positive results. My husband no longer heard me complain of not feeling well or being tired. I now have much more energy; I enjoy taking long bike rides with my boys and being active with them.
You can see from my pictures just how much my posture has improved. I FINALLY feel like I have control over my body. And that is one amazing feeling. If I were to become pregnant again, I know that with the help of TT I would have a healthier pregnancy and be able to lose the baby fat.
I thought 12 weeks sounded like a long time, but as I look back, it went so fast. It made me realize that I can make amazing changes in that amount of time. I never imagined that after just 12 weeks, I would lose a total of 16.2 lbs, 6.3% body fat, and 17.25 inches!!!
Thank you Craig for a plan that I am able to follow and that is proven to work!
Day 1 Weight: 196.2 lbs
Day 84 180.0 lbs
Weight loss -16.2 lbs
Day 1 Body Fat: 34.7%
Day 84 28.4%
Body fat loss -6.3%
Day 1 Waist: 37
Day 84 32.75
Loss -4.25
Day 1 Hips: 44
Day 84 41.25
Loss -2.75
Day 1 Thigh 23
Day 84 20.75
Loss -2.25
Total loss of 16.2 lbs, 6.3% body fat, and 17.25 Inches!!!
Congrats Shanda!
Craig Ballantyne, CSCS, MS

Tuesday, August 26, 2008

Lose Deadly Belly Fat

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

Barry Sanders
Age: 53
Height: 5’6”
Before TT Weight 233 lbs
After 221.5 lbs
Body Fat % 32.5
After 21.5
Waist 44”
After 38.5”
When I joined the U.S. Army at 18, I weighed 126 lbs. Boot Camp bulked me up considerably to 148 lbs., which was not a bad thing. Six years later, I was leaving the military life behind and that is when I really began to put on the pounds.
By the time I hit 40, my blood pressure was through the roof. The doctor said he believed if I would lose the weight my blood pressure would return to normal; but any medicine he put me on made me feel weak and tired and, though I would lose a few pounds, I would end up gaining back even more.Early this year, (2008) I looked at the scale and it read an all time high of 266 lbs.
I determined I would change this vicious cycle before making my wife of 26 years a widow and never getting to see my 6 grandchildren grow up.I began experimenting with several different training and eating programs and was able to get down to a low of 233 lbs. and 32.5% body fat.
But it kept fluctuating, and there is where I got stuck for months. That is when I discovered your Turbulence Training 12 week contest and decided to see if you could help me get under this plateau.
I began with the advanced original Turbulence Training workout for 4 weeks, switched to TT for Maximum Fat Loss for 4, and then finished with Turbulence Training for Mass. My job requires a lot of travel and I was out of town for 6 of the 12 weeks and was able to continue the exercises with little problems by following Craig’s advice of planning ahead. I always booked hotels that I had checked for adequate facilities or substituted TT body weight exercises.
I have been eating five smaller meals a day, all with protein. I also used “Eat Stop Eat” principles to help give me a little boost. The results have been a loss of 11.5 lbs. and 5.5” off my waist, but the part I’m proudest of is the 11 point drop in body fat percentage.
The results of all this has been a considerable drop in the infamous bottom # on my blood pressure. I never had much success in keeping it down even on two high dose medications. It was not unusual for it to reach 115, but now it stays around 85 even when I accidentally forget to take my meds for a day.
I am actually looking forward to my 6 months checkup coming up in September. I believe the doctor will at least lower my meds if not take me off of them entirely.
Thank you, Craig Ballantyne, for helping me regain my health and lengthen my life. I will never go back again!
Barry Sanders
Congratulations on your new lifestyle Barry! You are an inspiration to every guy who wants to get fit for his kids or grandkids and reach his goal weight. Keep up the great work,
Craig Ballantyne, CSCS, MS

Turbulence Training Fitness Model!

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

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

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

Definitely aggressive, but I knew a positive mindset would be key to success. I wanted that “rock hard body” more than anything! My weight was nearing an all-time high, and I felt like I was slipping away from the vibrant, fit person I wanted to be.
Turbulence Training turned out to be a great fit for me. Challenging workouts with a lot of variety, quick duration interval cardio, and the ability to workout less and see more results! I also developed new nutrition habits – like packing my food every day and eating clean foods like oats, egg whites, lean meats, and tons of veggies. I learned that I didn’t need a cheat meal – I could enjoy myself at a restaurant or social situation while still eating clean.
Although each day was a conscious effort, and some held more challenges than others, the 12 weeks seemed to fly by! When I look back on my experience, a couple key things stand out:
1) I learned I can and will accomplish anything I set my mind to! There were a lot of days that I thought my goals were probably too aggressive.
Every week I dug deeper, though, and happily made the effort and sacrifices needed to get closer to reaching my goals. I am most proud of the strength and resolve I had when it mattered most.
2) I learned that social support and accountability, for me, play a huge role in my success. The core TT Challenge group was a great support network.
I learned from them, got energy and motivation from them, and became stronger myself by the very process of supporting others. I also have a great trainer who pushed me through one of my TT workouts each week. She was really my personal champion/supporter. She gave the tough love that I needed to keep shooting for my goals when they didn’t seem possible. I found she was the one person who didn’t let me off the hook easy – and this is important to have!
3) Finally, I now have a much greater understanding of and appreciation for my body and what it is capable of. I challenged my body daily with new workouts, weights, and intervals, and it responded. Every week I saw positive changes in my body. I’ve never felt better - physically, mentally or emotionally.
Although I daily recommend Turbulence Training to friends, family and co-workers, it was the TT Challenge that really drove me to pull everything together and get the body I deserve. The personal pride I feel in the effort I put forward and the results I achieved can not be explained in words.
Vince Lombardi said, 'The harder you work, the harder it is to surrender.' Those words kind of summarize my journey. No matter what the outcome of the contest, I have won given everything I gained during this challenge! I now set the bar higher for myself, in all areas of my life, because I know I can achieve anything with the right plan, mindset and support!
Start: May 5th, 2008
Height: 5'7"
Weight: 158 lbs
Bodyfat: 20.8% (using 7 pt skinfold test)
Chest: 38 7/8"
Upper Arm: 12 3/16"
Waist (smallest part): 29 1/4"
Belly Button: 30 11/16"
Hips: 40 1/2"
Thigh: 23 9/16"
End: July 27th, 2008
Weight: 142.8 lbs
Bodyfat: 14.15% (using 7 pt skinfold test)
Chest: 35 3/4"
Upper Arm: 11"
Waist (smallest part): 26 3/4"
Belly Button: 27 6/16"
Hips: 37 1/2"
Thigh: 21 14/16"
Weight: -15.2 lbs
Bodyfat: -6.65%
Chest: -3 1/8"
Upper Arm: -1 3/16"
Waist (smallest part): -2 1/2"
Belly Button: -3 5/16"
Hips: -3"
Thigh: -1 11/16"

Monday, August 25, 2008

Transformation Contest Six Pack Abs

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

Six months.....six short months since I joined the first Turbulence Training Transformation Challenge. And now the wraps have been placed on trip number two.
The second Transformation Challenge saw more progress in both weight loss and body fat percentage. More progress in strength, muscle definition, and pride.My workout schedule included the last 2 workouts of the Turbulence Training manual, plus the Big 5 workout.
One of the great things about a Turbulence Training workout is the simplicity. Each one is complete with no guessing how many reps or sets to do. Pictorial guides and a full explanation for each exercise give you good guidance on it's execution. Simply said, just dedicate the proper amount of time and Turbulence Training can and will make a difference.My goals were to a lose few extra pounds and continue working on eating correctly to drop body fat.
Once again, fasting one day a week was part of my schedule. I have implemented the Eat Stop Eat program since the first contest and have made it part of my routine.
Maximum weight loss this past 12 weeks was 8 lbs, dropping to a low of 165 lbs. Overall weight loss over the past two contest has been 45 lbs. Depending on whether I believe my scales or the Accumeasure, I've dropped 1 to 3% body fat. I'll let the pictures tell the story there. I have been able to put up to an inch on my arms and chest.
When I first started Turbulence Training I wore size 36 pants. And badly at that. I refused to go to 38's, so it was a struggle every day to suck in my large gut just to fit into my pants. I am now gliding smoothly into 32's and loving it.Comments from friends and co-workers have been a great incentive and make the hard work well worth it. A few of them are now eating better and exercising because of what I have accomplished using Turbulence Training. Living it.... Loving it.....Working it.
Gettn' healthier with Turbulence Training.
Here are my stats....before and after.
My stats as of 5-5-08.....................My stats as of 7-26-08
173.2 lbs......................................167 lbs ( my low was 165)
19.7 BF%.....................................18.7 BF% (scales) 14.8% ( accumeasure)
Left arm 12-1/4 in..........................13-1/4
Right arm 12-1/2 in.........................13
Left arm flexed 13-1/2 in..................14
Right arm flexed 13-1/2 in.................14-1/2
Chest 38-1/4 in..............................39-1/4
Waist 30 in....................................30-1/2
Hip 38-3/4 in..................................37
Left thigh 21-1/2 in.........................22
Right thigh 21-1/4 in........................22
Congrats to Mark for making the finals in both Turbulence Training Transformation Contests,
Craig Ballantyne, CSCS

Back to Her High School Weight

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

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

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

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

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

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

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

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

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

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

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


Lost 13 lbs (145.4 lbs down to 132.4lbs)

Lost 5% bodyfat (according to my scale)

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

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

Weeks 1-3:

TT for Amazing Lower Abs

Weeks 4-7:

TT for Mass, phase 1

Week 8: off/intervals only

Weeks 9-12: TT 2K4

Vote for Abby & the other contestants here

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

So much for that bulking up BS!

Click Here to Download Turbulence Training

Another SOCIAL SUPPORT success story,

Craig Ballantyne, CSCS, MS

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

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

Click Here to get started with Turbulence Training

How to Get Six Pack Abs After 50

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

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

Whoa…scary thought!

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

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

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

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

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

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

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

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

Turbulence Training Programs used

May – Big 5 Circuit Workout

June 30 minute BW Challenge

July DB-BW Fusion

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

Height: 6'1"

Age May 9 - 50 July 31 - 51

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

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

Stay strong,

Craig Ballantyne, CSCS, MS

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

Voting ends on Wednesday night.

Click Here to See All of the Contestants & Vote!

Sunday, August 24, 2008

Fat Loss Contestant Number 1

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

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

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

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

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

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

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

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

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

Click Here to See All 7 Finalists & Cast Your Vote

Vote for the TT Transformation Contest Winner Here

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


Saturday, August 23, 2008

7 Fat Burning Tips

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

6 - I'd keep trying to get stronger.

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

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

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

You already knew that one.

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

Social support is proven to help folks lose fat,


PS - Just do what Rick did it...

"I used Turbulence Training and lost 20lbs of fat while increasing my lean body mass and getting much stronger. Not only does Craig guide you through his work outs, he offers nutritional advice, lifting tempos and exercise descriptions with visuals to help with form. With the amount of information in this program it would be almost impossible not to succeed."
Rick Dunseith

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

Upper Body Workout

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


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

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

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

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

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



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

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

3-minute arms

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

Dog walking time now,

Craig Ballantyne, CSCS, MS

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

Follow the updates at

Thursday, August 21, 2008

Transformation Contest Diet Tips

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

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

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

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

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

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

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

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

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

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

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

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

Diet is more imporant than crunches for abs,

Craig Ballantyne, CSCS, MS
PS - You MUST download Isabel's Nutrition Guide because it contains:

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

-> Over 61 pages of delicious, yet healthy recipes

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

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

5x5 Deadlift Workout

Today I worked out at the good ol' Stratford YMCA and did deadlifts.

After my warmup (bodyweight squats, lunges, pushups and stretches, plus overhead squats with the barbell), I did Power Cleans, working up to 1 set of 185 for 3 reps.

Then I did the deadlifts for 5 sets of 5 with 315 pounds. In the first set, I did 3 reps with a double overhand grip. An old high school buddy who is now currently an NHL linesman was there, and we talked about his in-season workouts.

These guys are just like any other business traveler...too many cities and too many small hotel gyms inadequate for dumbbell exercises and too cramped for bodyweight exercises. But there are just have to be creative with bodyweight exercises.

Finished my total body workout with Good Mornings (200x8) and dumbell chest presses (90x9), and then 3-minute arms. A real good 3-minute arms variation today. Lots of fun.

TT 3-Minute Arms comes out in 10 days,

Craig Ballantyne, CSCS, MS
Join TT Members today to be the first in line for TT 3-Minute Arms

Proven Fat Loss Diet

Everything you need to know about nutrition was taught to you by your mother.

-> Eat more fruits and vegetables.
-> Don't drink soda.
-> Take your own lunch to school or work.
-> Don't spoil your dinner with cookies or other mindless munching.
-> Plan your meals. Avoid fast food.

All those old classics are still great tips today.

But for most folks, we really do know what we need to eat to burn fat, but for some reason we still struggle with it.

For example, I spent the weekend with many TT users, and the topic of diet struggles came up over and over again.

In times like these, I always refer people to the type of nutritionand diet guidelines that I now use to help me keep my body fat lower than ever, so I can sport my 6-pack abs year round.

I follow a diet very low in grains, and SUPER-high in fruits and vegetables, just like the plan recommended by my own personal nutrition consultant, Isabel De Los Rios.

Not only has Isabel helped thousands of men and women to lose bellyfat, she also has her own POWERFUL personal story that explains howshe overcome BAD diet advice to lose fat and get more energy.

Isabel has more info for you about her diet plan and the 5 biggest diet myths at:


This is the step-by-step nutrition solution you've been looking for.

Use the eating plan that helped me get my abs,

Craig Ballantyne, CSCS, MS

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

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

-> Over 61 pages of delicious, yet healthy recipes

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

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

Click Here for the Proven Fat Loss Diet

Tuesday, August 19, 2008

Strength Training is Like Juggling

Strength training is like juggling. What do I mean? See below...

I have to travel tomorrow so I worked out on back to back days with TT 2K3. I did my modified version, of course, which has more emphasis on one strength exercise at the start of the workout.

Barbell Squat with empty bar
Good Morning with empty bar
1-Leg RDL
Chest Stretch
Hip Flexoer Stretch
Side Stretch

Overhead Squats - 45x5, 65x5, 95x5, 115x5

Squat Warmup Sets - 135x10, 185x10, 225x8, 275x3

Strength Sets
Squat - 315x5x5


1A) BB Forward Lunge - 145x8
1B) Side Plank - 60s per side

2A) BB RDL - 225x2x10
2B) Plank - 60 seconds

Not bad. Still off from my best strength back in 2004 when I could do 315x12. I'm doing 5 sets of 5 now, because I'm practicing the skill of squatting.

Most people neglect to realize that strength training is like juggling. It is a skill. You learn to get better at it by improving your muscular control and the amount of force that your muscles can produce. A lot of it depends on your nervous system, not just your large muscles.

Because strength training is a skill, that's why women can get strong without getting "bulky". They are improving their "mind muscle connection" as old-school bodybuilders like to say.

More on that some other time,

Craig Ballantyne, CSCS, MS
Download your trial copy of Turbulence Training here  

Monday, August 18, 2008

Swedish Weight Loss Secret

For years I've been yelling and screaming about the importance of online social support (i.e. having Internet weight loss buddies).

And finally, after all these years, the Swedes have proven this weight loss secret (and no, it's not just "eat fewer Swedish meatballs").

Researchers at the world famous Karolinska Institute wanted to find out why some men and women succeed at weight loss while others don't.

They studied many men and women using an Internet Weight Loss Club, and found that the people who used the site the MOST also LOST the most weight.

That means that going online for social support in your weight loss program is one of the most IMPORTANT things you can do.

You might not have the perfect home life, office environment, or workout buddies, but chances are you will find someone to help you on an Internet weight loss forum.

And the truth is, you won't find another Internet Weight Loss Club as positive and helpful as you'll find at

We're there to help you lose weight and inches. See below for another of our TT Member Success Stories.

Stay strong with our help,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Don't FORGET!

On September 15th, NEW member fees will be put in place to join for access to all of the Turbulence Training workouts and videos.

"I have been using Turbulence Training for about 3 months now and am ecstatic with the results. The workouts require minimal equipment, you get great nutrition information and you get access to the online forum which is invaluable. Being able to actually communicate on almost a daily basis with the person who created the program is one of the best parts of TT, and there are plenty of other people on the site with tons of useful information who may have gone through similar experiences.

Since starting the TT program I have dropped 15 lbs, more than 5% bodyfat and over 3" from my waist. I feel great and my energy levels are through the roof. I even feel this extra energy spilling over into other aspects of my life and making them better as well. All I can say is thanks CB not just for the fitness change but a great lifestyle change."
Derek Kendig

Click Here to Join a PROVEN Weight Loss Club

TT2K3 & Busy Mom Workout

Back to the gym here in Toronto for Week 3 of my Turbulence Training 2K3, modified for my specific goals. Below, you'll also find my latest 15 minute workout for busy moms.

But first, my workout...

Shoulder Rotations
Waiter's Bow
Chest Stretch
Hip Flexor Stretch
Side Stretch

Bench Press Warmup - 45x15, 95x12, 135x10, 185x6, 225x1

Strength Exercise

Bench Press - 245x5, 4, 3

1A) Pistols (1-Leg Squats) holding 10 pound dumbbell - 2 sets of 8
1B) Chinups - 12, 8, 7

2A) Wide-grip Barbell Row - 185x3x8
2B) DB Incline Press - 85x2x7

3) 3-Minute Arms

Click Here to watch my Youtube Pistol Video

Good workout...

And now for the 15-minute workout I gave my "busy mom" client to do at home...

Bodyweight Circuit for Busy Moms
-> Go through it 3 times. No rest between exercises. Rest 1 minute at the end of the circuit.

Bodyweight Squat - 15 reps
Stability Ball Leg Curl - 15 reps
Pushup - 20 reps
Step-up - 10 per side
Reverse Lunge - 10 per side
Stability Ball Jackknife (hands on the floor, feet on the ball, roll the ball in and tuck your knees into your chest) - 12 reps
Jumping Jacks - 30

Click Here to Download More Workouts

Stay strong and be prepared,

Craig Ballantyne, CSCS, MS

Sunday, August 17, 2008

Stuck in Airport

bad day today...stuck in the aspen airport...won't get home till midnight...but hopefully will get a cross-airport sprint in when i get to denver...wish me luck on making my connecting flight!

nutrition has been good...

breakfast - omelet, fish (not sure what kind), peppers, fruit (pineapple, raspberries, blueberries, watermelon), V8

lunch - grilled chicken salad, double meat, jimaca, salsa, black beans, avocado

snack at airport - raw cashews, red delicious apples, almonds

Hopefully getting some real food before flight from Denver to TO.

More importantly, hoping to MAKE the flight from Denver to TO,

Craig Ballantyne, CSCS, MS
Author, The Turbulence Training Lifestyle

Saturday, August 16, 2008

Saturday 6am Workout

"There are no secrets to success. It is the result of preparation, hard work, and learning from failure." - Colin Powell

Today I got up at 6am, after heading to bed around 1:30am, went down to the hotel gym here in Aspen, and did a quick workout (while watching Roger Federer play the gold medal match of doubles tennis).

If an Olympian can work 6 hours a day in preparation for a competition that only happens every 4 years, then I can work 20-45 minutes every other day to get six pack abs and stay at 10% body fat and below.

If you want to succed with a fat loss program, consistency is key. So is hard work. It doesn't have to be a lot of hard work, but you must work hard in your workouts, and be consistent with your nutrition.

Remember: Nutrition is more important than exercise for fat loss.

More on that next week...but here's today's workout...

1A) DB Split Squat - worked up to 65x8
1B) Decline Close-grip - 25,20,20

2A) Seated Row - 200x3x8
2B) 1-Leg Stability Ball Leg Curl - 3x10

3A) Ab Wheel
3B) DB Triceps Ext
3C) Underhand grip Pulldown

20 minutes and done. Now for consistent nutrition all day.

Stay strong,

Craig Ballantyne, CSCS, MS
Click HERE for Short Fat Loss Workouts

Friday, August 15, 2008

3 Transformation Stories

I just spent over 45 minutes in the TT Member's Transformation Forum reviewing the top Success Stories.

It's going to be a near-impossible task to pick the 3 winners again.

Even though it's my program, it's still incredibly difficult to believe that these results are real!

We've had more women lose over 21 pounds of body fat in this competition than in the last round. And there are still more than 7 days for new entries to come in.

Click Here to See the Transformation Photos

All that, and I've decided to squeeze in a THIRD TT Transformation Contest before the end of the year.

TT Transformation Contest #3

Start Date: Sunday, August 31st

Last Day to Enter: Sunday, September 14th

Final Day of Contest: Sunday, December 14th

Same rules apply. It's going to be a BLAST! You can enter by email or on the member's site. All you have to do is use the step-by-step TT workouts to change your body for life.

But first, we have to finish this Transformation Contest. You'll soon have your chance to vote for our Top 3 and over $3000 worth of prizes. More details to come...

Stay strong,

Craig Ballantyne, CSCS, MS

Thursday, August 14, 2008

7 Minute Abs? No one can workout in 7 minutes...

Do you remember the classic scene in "Something About Mary" where Ben Stiller and the crazy hitchhiker are discussing plans for a product called "7-Minute Abs"?

Hitchhiker: You heard of this thing, the 8-Minute Abs?

Stiller: Yeah, sure, 8-Minute Abs. Yeah, the excercise video.

Hitchhiker: Yeah, this is going to blow that right out of the water. Listen to this: 7... Minute... Abs.

Stiller: Right. Yes. OK, all right. I see where you're going.

Hitchhiker: Think about it. You walk into a video store, you see 8-Minute Abs sittin' there, there's 7-Minute Abs right beside it.
Which one are you gonna pick, man?

Stiller: I would go for the 7.

Hitchhiker: Bingo, man, bingo. 7-Minute Abs. And we guarantee just as good a workout as the 8-minute folk.

Stiller: You guarantee it? That's - how do you do that?

Hitchhiker: If you're not happy with the first 7 minutes, we're gonna send you the extra minute free. You see? That's it. That's
our motto. That's where we're comin' from. That's from "A" to "B".

Stiller: That's right. That's - that's good. That's good. Unless, of course, somebody comes up with 6-Minute Abs. Then you're in
trouble, huh?

[Hitchhiker convulses]

Hitchhiker: No! No, no, not 6! I said 7. Nobody's comin' up with 6. Who works out in 6 minutes? You won't even get your heart goin, not even a mouse on a wheel.

Stiller: That's a good point.

A good point indeed.

Listen, 8-minute abs, 7-minute abs, 6-minute abs, it doesn't matter.

Because we need to remove our focus AWAY from abs, and over to total body exercises and interval training that help us burn the belly fat.

Ain't gonna be no abs, no matter how many minutes we spend on them, if we still have too much body fat.

So you need to set-up your abs workouts like this:

Bodyweight Warm-up (3-5 minutes)

Fat Burning Supersets with Total Body Ab Exercises Built In (15-20 minutes)

Belly Fat Blasting Interval Training (15-20 minutes)

That's it. Let's be realistic, no one is getting abs by doing crunches and other ineffective ab exercises for 7, 21, or even 45

If you want six pack abs, like mine, you need to do short, burst exercise workouts to burn belly fat and you'll get your six pack on the side.

Toss the 7 minutes of crunches, and do Stability Ball Rollouts, X-Body Mountain Climbers, Pull-ups with Knee-ups, Stability Ball
Jackknives, and other total body ab exercises for six pack abs.

Helping you get a flat stomach,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training for Abs

PS - Want to say GOODBYE to CARDIO and CRUNCHES & still get abs?

Discover more total body ab exercises in my new TT for Abs Home Abdominal Workout program.

"I have high expectations from you because we know that your "standard" is to over deliver but I just can not believe where you have gone with the TT for Abs! I just downloaded my copy and I LOVE IT! And the nutrition guide follows the exact science for getting lean, athletic physiques!"
Rob Yontz, MFT, CFN, True North Fitness & Health

=> Click Here to Try TT for Abs for Less Than $5

Tuesday, August 12, 2008

Coming Soon! Three New TT Programs

I've always loved September.

Here in Southern Ontario, there is a certain feeling of excitement in the kids go back to school and young men and women head off to University about to have the time of their lives.

The mornings are a little crisper, a little fresher before the sun heats up. Fall Fairs pop up all over the small towns, and farmers get ready to reap the rewards of their hard work.

September is a big, big month. Gone are the lazy days of summer.

And I've got a LOT in store for you in September at

Check this out...

1) You are going to get THREE (not just one) workouts of the month in September. One will be for muscle-building, another one will be for fast female fat loss workouts, and the 3rd will be my long awaited 3-minute arm routines.

2) My first "real" book will be released and I'll be doing every thing that I can to get it to #1 on Amazon.

3) The THIRD Turbulence Training Transformation Contest will start.

It's going to be crazier than the first day of school!

I can't wait to share all these new workouts and my book with you.

Want to know the title of my book?

You're going to love it, it's called...

"Just Say NO to Cardio".


Plus, there is a FREE GIFT inside for everyone.

Oh, and one more IMPORTANT thing...

With all the new programs, my NEW and improved techniques, the extra contests, additional workout systems (such as TT for Abs), and some of my upcoming additions, the TT Member's Discount prices are going up on Monday, September 15th.

Here are the details...

1) If you are a current TT Member, your Membership Plan does NOT, and will not ever change. You are LOCKED IN at your low rate for life, unless you cancel.

If you are a current member, you don't have to take any action right now, you are set for life.

2) If you are not yet a TTMember, you can join before September 15th for only $19.95 for a BASIC membership or $197 per year for a PLATINUM All-Access Membership (and NO monthly fee).

3) But if you wait to join TT Members until AFTER September 15th, it will be $29.95 per month for a BASIC Membership or $197 to join the PLATINUM Level plus $39.95 per month.

I've got so much good stuff to come, it's going to rock.

Visit this link to LOCK-IN your discount TT membership:

==> Click Here To Join

Stay strong,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Join TODAY to save big bucks for life!

PLUS, I'll ship you a copy of the TT for Fat Loss DVD's when you become a Platinum TT Member.

Click Here To Join

3 Olympic Predictions

Catch any of the Olympics yet?

What an exciting time!

You've got Michael Phelps and Dana Torres, the impossible-to-predict battle for Olympic Basketball Gold, Canada's superstar - Adam van Koeverden, the heart-warming and heart-breaking individual stories in gymnastics, and my favorite event, the 100 meter sprint.

I can't wait to see who will be this year's World's Fastest Man. (Personally, I'm hoping Tyson Gay pulls off a mini-upset.)

I've been studying many of the matchups, and here are my 2008 Summer Olympic predictions:

1) The Sprinters will have better bodies than the Marathon Runners

Not a real surprise here, as Marathon runners have been losing this battle since the inception of the Modern Games in 1896.

Sprinters, on the other hand, have lean, six pack abs physiques and use the training methods that will also help you get a better body, including multi-muscle resistance exercises and short, burst interval-type fat burning exercise. Just like Turbulence Training.

2) The Weightlifters will be strong because they use classic, multi-muscle exercises...

... not because they have been standing on a BOSU ball on one leg, while touching their nose with one hand and scratching
their butts with the other.

And in an Olympic Shocker, we'll see dozens of strong women who lift heavy weights and aren't "big and bulky". Instead, they are lean, athletic and have low body fat (and they don't do cardio either!).

3) The gymnasts will ALL have six pack abs...

...but not one of them has probably ever wasted training time doing crunches.

So those are my predictions, and I'm betting I'm 100% right on...

But that brings up the question, if that's how lean, fit Olympians train, then why do you see most folks in the gym doing...

a) long, slow boring cardio?

b) useless "balance" exercises that have no carry-over to real life?

c) hundreds and hundreds of ab crunches?

Listen, I doubt any TT readers are going to be competing in the Olympics, but it doesn't mean we can't train with the same
principles to help us lose fat and get six pack abs.

That's why I created the Turbulence Training for Abs Home Workout System, to help you burn belly fat, get fit, and have a flat stomach. All in the comfort of your own home.

Still skeptical?

Give the Turbulence Training for Abs Home Workout program a try for 21 days. If you don't like it, just let me know and you'll get all of your money back. There's no hassle for you. And I guarantee it will be the best ab workout you've ever done without crunches.

=> Click Here to Download your TT for Abs Trial Offer

Get inspired to be as fit and lean as you can be,

Craig Ballantyne, CSCS

PS - Do you want TIGHT abs?

"I have been using the new TT Home Abdominal Workout Program for 2 weeks and I really like it. It has a different kind of push up in each workout, which I enjoy. There are 3 different workouts and each one takes about 45 minutes, including the interval training. My abs have been sore for 2 weeks! LOL Not "hurts to laugh" sore, but abs-feel-tight-all-day sore. A very good sore. And I haven't done a single crunch!"
Abby D., TT Member

Click Here to Try Turbulence Training for Abs

Monday, August 11, 2008

Do Your Workout Faster

Days like these are a reminder that everyone, even me, can do their workout faster. The person who runs my dog's daycamp was late picking him up, and that cut into my workout time - a LOT. I really only had 25 minutes...but I got all the important stuff done.

Heck, for some hedge fund guys and lawyers I know, 25 minutes for a workout would be a luxury.

Here's what I did today...and I'll follow it up with a suggestion on what to do if you only had 15 minutes.

My Warm-up (at home, waiting for the dog to get picked up)
Prisoner Squats
Neck Rotations
1-Leg RDL
Chest Stretch
Prisoner Squat
Hip Flexor Stretch
Chest Stretch
Side Stretch

Warmup Sets of Squats at Gym
45x15, 95x12, 135x10, 185x8, 225x5, 275x1

Squats - 300x5x5


1A) Barbell Forward Lunge 135x8
1B) Side Plank - 60 seconds per side

2A) BB RDL - 225x12
2B) Plank - 60 seconds

That was it. After I had a chocolate milk, and then for lunch I had Amy's Organic Chili. Anyone else try this stuff out? It's great, and it's tough to argue with the ingredient list. My friends in Boston had it in their cupboard, so it must be available all over North America.

Okay, so if you only have 15 minutes to workout, here's what you could do:

Warm-up (3 minutes)
Prisoner Squat
Forward Lunges
Any stretches you feel you need to do

Supersets (12 minutes)
1A) Dumbbell Split Squat - 8 reps per side (go easy in the first set)
1B) Decline Pushups - Go 2 reps short of failure (so if you can do 20, do only 18 reps per set)
Rest 1 minute and repeat that superset 3 times.

2A) Dumbbell Row - 8 reps per side (go easy in the first set)
2B) Stability Ball Rollout - 10 reps
Rest 30 seconds and repeat that superset 2 times.

There you go. 15 minute workout.

Cut the fluff from your workouts,

Craig Ballantyne, CSCS, MS

PS - Want a diet & workout to build muscle and burn fat?

I've outlined my diet and a sample workout for you.

Click Here to download your plan to build muscle and burn fat

Sunday, August 10, 2008

Sunday Morning Workout

Good workout today, with lots of folks doing things right. Guy beside me was doing Barbell RDL's with good form and a lean 45 year-old gal doing sets of 8-10 chinups.

I still saw some bad bench press technique (again, if you are only going to lower the bar 4 inches, find another exercise to do). Also, 90% of people at the gym who think they are doing "cleans", are really just doing reverse grip curls. Today a girl was doing dumbbell cleans with bad technique.

I'm not sure whether either of these improper exercises will cause an injury, but more effective exercises could certainly be used in place for both.

For my workout...

Broomstick Overhead Squat
Shoulder Rotations
Neck Rotations
Upper back mobility
Chest Stretch
Hip Flexor Stretch
Side Stretch

Bench Press Warmup Sets
45x15, 95x10, 135x10, 185x8, 225x1

Bench Press 245x5,3,3 and 225x5

1A) Chin-Up (Stop 2 reps short of max) - 12, 7, 6
1B) Pistols - 16, 7

2) DB Incline Press 90x4 (picked the wrong weight for that)

3A) OH Squat 105x5
3B) Wide Grip BB Row - 185x3x8

A little KB work as well.


PS - Big Turbulence Training 2k3 lower body workout on Monday...

Gotta squeeze in an extra workout before I head to Aspen, Colorado on Wednesday to see a client...

Click Here to Download your copy of Turbulence Training & join me on TT2K3

Saturday, August 09, 2008

Boston Workout

On Friday, I toured Boston by foot, logging a lot of miles...but also slipping in a workout. I started near the Boston Public Gardens and Boston Common area, worked my way up to Beacon Hill, then down by the Harbour. Back up to the financial district, and stopped in for a workout at a place called Equilibrium.

It was a good workout.

Deadlift - 335x3x5 (mixed grip)

followed by a superset

1A) Good Mornings - 200x2x8 (personal best this year)
1B) Lat Pulldowns - can't remember the weight...also it was one of the newer pulldown machines that uses handles and allows rotation of each handle

And then a "3-Minute Arms Superset"

2A) Barbell Curls - 95x3x6
2B) Triceps Pressdowns - 3x8-10

No rest...each set lasted about 20 seconds. A straightforward 3 minute arm workout.

Then back to my walking tour...looking for a place for lunch, I went back down by the harbour but ended up at the Beantown Bar for a grilled chicken sandwich. Then a big walk out to Fenway, and back up to where I was staying in Brookline. Then dinner at "the best sushi in Boston" at Uni restaurant. And it was good. Try the fish tacos!

Boston is definitely Turbulence Training-approved,

Craig Ballantyne, CSCS, MS

PS - Back to Turbulence Training 2k3 on Sunday...

Click Here to Download your copy of Turbulence Training

Friday, August 08, 2008

Weight Loss for Women

Weight loss for women tips...fat loss for females -> Is it different than fat loss for guys? Do women need different weight loss tips? Here's a recent fat loss interview I did...

Hi Craig, could you first please give us your most important fat loss strategies for women?

The first, and most important strategy, is to make sure all female clients are eating for fat loss.

Our basic recommendations are:

a) Use a site like to find out how much you are eating.

b) Improve the quality of your diet (i.e. eat more fruits and vegetables, and less processed foods and sugar).

c) At this point, if you aren't losing weight, you probably just need to eat less.

That's it for basic weight loss. For advanced belly fat loss, we'll start to look at eliminating pasta, bread, rice, and potatoes.

Combined with good nutrition, I design short, intense workouts that focus on bodyweight and dumbbell resistance exercises followed by short interval training workouts. No long slow cardio in my workouts.

And how is your Turbulence Training system is based on these?

We start the workout with bodyweight exercises in a circuit as our warm-up. No useless "5-minutes on the treadmill" for us, since that is a waste of time.

After the bodyweight exercises, we do 20-minutes of superset resistance training, usually doing 4-6 exercises per workout.

Then we finish with 20 minutes of interval training, which can be done outside, inside on most machines, or with bodyweight or kettlebell exercises.

And how does Turbulence Training differ to others on the market?

Mostly because we avoid cardio in our workouts, and because there are only 3 workouts per week.

So we exercise less, but harder when we do exercise. It's a big mindset shift, but it works really well for women because in my opinion, most women are not given the respect they deserve in terms of what they are capable of doing.

That means books, magazines, and trainers generally tell women to workout for a long time at a low intensity.

But while that works great for me (I'll explain in a second), it's terrible for women. So when they switch over to the more intense Turbulence Training workouts, they get results super-fast, and I look like a genius.

Craig you have helped both men and women drop body fat in the fastest time possible. Is there a big difference in how you would train women and men??

No, not really.

There are some mental blocks I have to work around with women, so I'll use more bodyweight exercises, but the principles are the same, and eventually after I have convinced the female client of my superior methods, then the fat loss workouts for men and women will look almost identical. Of course, I always try to make things as individual as possible. But everyone does the
bodyweight warmup, the resistance supersets, and the intervals at the end.

Craig could you give us a few things you see women doing in the gym that really messes up their results?

The biggest mess-ups are truly nutrition-based.

For example, if you do a long cardio workout and "justify" extra treats because you think you burned a lot of calories, then you are in trouble. You will not get anywhere.

In fact, one research study shows that doing cardio can cause people to eat more calories than normal, and they may even GAIN weight. So eating too much and depending too much on cardio are the KILLER mistakes.

Any last thoughts for Helping Women looking to drop Body Fat and Tone their Body?


Just trust me.

I know my answers aren't politically correct, telling you that cardio is a waste of time, and that yes, you do need to be strict with your diet.

But if you accept that fat loss is difficult, that's when it becomes easy!

Because if you accept it is difficult, you realize that shortcuts don't work and that you don't deserve success you haven't earned. It's not your fault that you are in this fat loss mess, but if you work hard and follow the TT Nutrition Guidelines, you will succeed!

Craig Ballantyne, CSCS, MS

PS - Want to impress your friends and family at a reunion?

"The true test of Turbulence Training for me was during a anniversary/family reunion I attended last weekend. Everyone commented on how great I looked and wondered what I've been doing. Of course I told them about I have been using TT for the last six months and have been able to meet my first goal weight and maintain it. I am a stay-at-home mom of two preschool boys and I recently entered the world of politics by being elected as a school board trustee last fall. My time is limited but I always make time for exercise everyday. I also believe it sets a good example for my kids. Both of my kids have joined me from time to time in rounds of jumping jacks, running sprints outside and even burpees. I have my free weights and stability ball set up in the basement so that I can watch the kids play while I exercise. Turbulence Training totally fits my lifestyle and I always recommend it whenever someone comments on how great I look. Thank you, Craig, for all of your guidance and inspiration."

To learn more about weight loss for women:
=> Click Here to Download Turbulence Training

Thursday, August 07, 2008

Workout while traveling

I'm traveling again this week, so I need to do at least one hotel gym workout while traveling, and hopefully tomorrow I will get into a regular gym to deadlift. This morning I worked out in the hotel gym here in NYC, doing...

1A) Wide Grip Seated Row - 3x8
1B) 1-Arm DB Standing Shoulder Press 3x8 with 55pound db's

2A) Narrow Grip Seated Row - 3x8
2B) DB Chest press - 1x20 with the 55's (That's all the gym had, although its' about 5 pounds heavier than most hotel gyms)

Then I walked down to Battery Park, then back up to Wall Street, across it, and then back to my hotel.

Last night I did an even longer walk...

I arrived in New York City last night around 5. We flew right over the city and it felt like we were only 10 feet above the skyscrapers. What an amazing view.

After a light dinner I started walking. That's what I do when I travel. I'll walk 12-17 miles in a day. I've done that in Sydney, Vancouver, Auckland, and Belfast, and I did several miles in Manhattan last night. In my opinion, I'd rather walk by ten buildings than go into one.

So I walked by the World Trade Center, amazed to see not much has changed since 2004, the last time I was at the site. On I went up through the always energetic Chinatown, the charming Little Italy, classy Soho, through the Village, and eventually made my way up to my favorite little place in Union Square, the Coffeehouse. After a stop there, I walked all the way back to my hotel down by the WTC.

Off to Boston later today,

Craig Ballantyne, CSCS, MS

PS - just posted...

one of my Mens' Health articles online...

Click Here for High Speed Fat Loss

This article features an interval training program and bodyweight circuit warmup.

Six pack abs exercise superset

Guest article today from Vince DelMonte...

The Best NO-CRUNCH Bodybuilder Ab Workouts

By Vince DelMonte

Recently Craig challenged me to give you as many NO-CRUNCH ab exercise options as possible, since he thinks crunches aren't necessary.

I can see his I took his challenge.

Let's start with an Intermediate Workout Program. I used this in my recent 6-week to 6-pack abs personal challenge...

1) Intermediate Abs Superset:

Perform 5-6 sets of this after your cardio workout or before or after your weight training workout:

A1: Supported (on a dip bar) Leg Raises
A2: Lying Leg Raises on a Stability Ball  - bend your knees to modify

Rest 60 sec max and do 5-6 sets to failure on each one (goal should be 15-20 reps on each)

This really emphasize the lower abs!

2) Best ab exericse?

If I could only do one.. I would have to go with weighted crunches with cables or hanging leg raises. If your grip fails you before your abs do then go with weighted cable crunches - NOTE: These are NOT traditional crunches. If your grip is strong enough then stick with hanging leg raises.

3) The Best Non-Crunch Movement?

Anything that had to do with wood choppers. 

Go from high to low, low to high and horizontal. Focus on full range of movement and speed before increasing the weight.

You can do these with cables (my prefernce) or medicine balls. These are also very functional and incorporate your shoulders, arms, gluts, hams, quads and get your heart rate up.

Helping you get "Show Off Abs",

Vince DelMonte
Click Here to see Vince show off his abs

Wednesday, August 06, 2008

Crunches & Cardio for Six Pack Abs

I used to think you needed to do crunches and cardio to get six pack abs. But that was a mistake, because you don't need crunches or cardio. So today we travel back in time to learn about my mistakes...

Yes, there was a day, way back when, when I thought that cardio and crunches were the way to six pack abs.

The year was 1997. (This'll take you you remember where you were when...)

- Puff Daddy was at the top of the charts.

- E.R. and Seinfeld were the top TV shows.

- The English Patient won the Oscar for Best Picture.

- Princess Diana died tragically in a high-speed car crash.

- And Elton John had re-released Candle in the Wind in honor of her death.

- The first sheep, Dolly, was cloned.

- Tony Blair was elected Prime Minster of Britain.

- Brett Favre won his first and only SuperBowl.

And I got up almost every morning and did crunches and then went to the gym to lift weights and even do some cardio in my quest to lose that last bit of body fat and get a full six pack of abs.

How embarrassing.

But I get to blame college. Everyone made mistakes back then...I was young. Stupid. Naive. Immature. Too proud to ask for help. Heck, I was only 22 years old, but I should have known better...

Still, feel free to call me what you want, I definitely made some mistakes back then.

But hopefully I made all those mistakes so that you don't have to. If I only knew then what I know now. If I did, then in 1997...

=> I would have banned crunches from my program...something I didn't get around to doing until 2 years later.

=> I would have used pull-ups with kneeups, one of the best abs exercises I've ever done. But I never saw anyone do those back then. I would have done those once per week rather than crunches everyday.

=> I'd have gotten off the Stability Ball and used it for Stability Ball Rollouts, instead of Stability Ball Crunches.

=> I'd have used more interval training (at least I was doing some) and eliminated the long running workouts I did.

=> I would have done fewer exercises with more intensity, although I was getting very close to the Turbulence Training style workouts that I've created for you today.

=> I'd have spent less on socializing and more on fruits and vegetables (yeah, right?).

But I was doing a lot of things right back then...

Squatting, single leg exercises, low reps, supersets, total body exercises, and interval training 1-2 times per week.

So I was on the right track...and then in 1998 and 1999 I finally put all the science and my workout experience together in the first Turbulence Training-style workouts. But more stories on that some other time...

And here we are, 11 years later and I realize my mistakes from 1997 have played a big part in helping you burn belly fat today. Strange how things work out, isn't it? It's hard to believe some current TT members were only 10 years old back then!

So learn from my mistakes, and take a look at these 3 ab workouts I should have been using in 1997. Visit this page to download your free no-crunch abs workouts:

=> Crunch Free Ab Exericses

1997 was a heck of a year,

Craig Ballantyne, CSCS

PS - Have you taken the Abs 300 challenge yet?

Last month I created the Abs 300 workout series, and TT users are finally putting those challenges to the test...Here's one TT
member's story...

"Last week I was in between programs and decided to give the new 300 Abs Routine a shot. I was going to start with the Beginner's version, but at the last minute decided to do the Intermediate Program...

HOLY SHIZZLE!!! My abs haven't been that sore in I don't remember when. I had to stop after the medicine ball chops (couldn't do last 2 exercises) because my core was so wiped out that I could barely stand up straight!

I started the Home Abdominal Workouts this week, with the Intermediate Routine. I'm looking forward to being able to do the
Advanced 300 Abs Routine after this is all said and done!"
WhiteHulk4, as posted on the TT Member's Forum

Click Here to Get TT for Abs and the Abs 300:


Tuesday, August 05, 2008

Crunches in High Heels

Here's another one for the history at the gym I saw a girl doing crunches while wearing high heels. And yes, it seemed as awkward for her as it looked. I have nothing against high heels, but the crunches were useless...

My workout was not bad...moving on to the lower body/torso training Workout B of the Turbulence Training 2K3 program. I switched it up a little.

General Bodyweight Warmup

Prisoner Squat
Forward Lunges
Waiter's bow
Shoulder Rotations
Neck Rotations
Groin Stretch
1-Leg RDL
Prisoner Squat
Forward Lunges
Chest Stretch
Hip Flexor Stretch
Side Stretch

Specific Warmup

Overhead Squat - 95x3x5

Squat - 45x15, 135x12, 185x8, 225x6

Strength Sets

Squat 275x5x5


1A) Forward Lunge 135x2x8
1B) Side Plank 2x45seconds

2) BB RDL - 225x10

3A) Plank - 2x60 seconds
3B) Stability Ball Leg Curl - 2x20

My legs will be sore tomorrow, even though I held back on the heavy weights today. It was the lunges that got them.

One last tip before I go...

If you are going to do cleans - or "what you think are cleans" - don't do them with a fixed barbell, and don't just reverse curl the weight from your hips to your shoulders. That is lame.

Either learn how to do it properly, or find something else to do.

You can't clean a body bar,

Craig Ballantyne, CSCS, MS

PS - I'm looking for a good gym near the World Trade Center area of NYC for Thursday...anyone, anyone?

Jay Ferruggia said there is a Gold's Gym near there but if you have a better idea, let me know.

PPS - If you want to join me on the TT2K3 workout...

... Click Here to grab your copy of Turbulence Training

Monday, August 04, 2008

5 Diet Secrets of a Busy Trainer

I know one former trainer that has 9 kids, and he's younger than I am...I guess we know what he did for cardio. Anyways...But that trainer is still not the busiest dad I know. That title belongs to Chris Lopez, a trainer I met in downtown Toronto several years.

Chris has 4 beautiful girls under the age of 10, trains clients all over the city, and does fast fat loss workouts that sometimes even include a mini-van. Long story. But how is Chris able to eat well with that schedule? What tips does he have for other busy parents (and dog owners!)?

5 Nutrition Secrets of Busy Families
By World's Busiest Dad, Chris Lopez 
My schedule is as hectic as they come, so it's important for me to be prepared. 

Sunday is our family's ritual grocery shopping day. 

We plan our meals for the week on Sunday morning and then head out to the organic food market after breakfast. Then, I spend a couple of hours prepping in the afternoon while the kids are napping and my wife is watching football (she's a Packers fan...for the moment). 

I always try to keep emergency food handy - I have some apples, a bag of walnuts and a block of raw milk organic cheese as well as some lactose free chocolate milk (for post-workout) in the fridge of the studio where I train. 

My bags are packed with organic beef jerky and peperettes and wild salmon jerky as well. 

I also refill my water bottle every time I go to a client's house. 

Here are some of my favourite tips for dads w/busy days:

1. Stay hydrated. 

I try to drink 1/2 my bodyweight in ounces of water everyday (and that doesn't include the water consumed while I'm doing my own workouts).

2. Brown bag it. 

Pack your own food and snacks for the office and stick to a "feeding schedule" as much as possible. That way, you know what
you're eating and when you're eating it. If you have to go out for lunch, stick to (leafy green, cruciferous veggies, peppers) and lean proteins and pay attention to the way things are prepared (sauces on the side and nothing deep fried).

3.  Stock your desk drawer

Nuts, jerky and protein powder are some of the healthy "convenience" foods that won't perish in your desk.

4.  Eat breakfast

This is a must. It'll keep you energized at the beginning of the day. Try to prepare something the night before if you're one of
those "on-the-go" dads that always seem to be running a few minutes behind. I usually do a cup of cottage cheese, frozen blueberries and walnuts with a big glass of water and 3 fish oil caps.

5.   Feed often to stave off hunger and the 4 o'clock binge

I think it's universal in North America that around 4pm to go right to the vending machine and punch in the code for a Snickers bar or run down to the coffee shop for a cup of joe and a donut. But you can avoid that if you plan ahead.

If you feed yourself every 2 to 3 hours, you're less likely to have those cravings. And if you do have those cravings, follow tip
number #2 and/or #3 above and you should have a something handy to fight off the 4 o'clock vending machine munchies.

Here are some tips to avoid blowing your diet...

Avoiding the "snack" foods that the kids usually have is the first step. Put down the fries and onion rings. 

That unfinished bag of gummy bears? Throw it out. 

Get the soda out of the fridge. Don't eat the kids leftovers.

For me, the thing that clicked the most was my mindset towards food. 

I stopped looking at food as a way to find happiness or as a reward and tried to solely use it as a means to "fuel" my life.

When you approach feeding with that mindset - food for fuel and not satisfaction, then things start to become clearer and you'll start making better decisions about what you put in your mouth. I still eat the occasional slice of cheesecake (I love that stuff) and I'll have the Penne a la Vodka once a month. But, I'm happy with eating a homemade Greek Burger with a side of arugula salad and avocado because I know how good it is for my body. 

I'll get my "satisfaction" from the time I spend with my family or the time I spend once a week playing basketball with my buddies.

Grab a FREE COPY of Chris's 20-Minute Dumbell and Bodyweight Fat Blasters here:

=> Click Here for the Fat Blasting Workout

20-minute workouts without the leg warmers,

Craig Ballantyne, CSCS, MS

PS - Chris has another FREE REPORT on...

"The 9 Life Secrets to STOP Wasting Your Time".

Grab it here:

=> Click Here to Save Time