Thursday, April 28, 2011

5 Tweaks to Build More Muscle

I'm doing the "road warrior" thing this weekend and I just finished up Workout D from my current
personal 4-week program. Now it's time to finish the rest of that rib-eye steak I ordered from room
service last night

My workout went like this:

Big Shoulder Warm-up (I have a video on my youtube channel showing what I do)

1A) DB 1-Arm Shoulder Press - 3x6
1B) Chin-up - 3x8-12 with a 4 second eccentric (lowering phase)

2A) Seated Row - 3x12
2B) DB Rear-Deltoid Raise - 3x15

This gives your upper back a pump, which is weird if you've never had one before.

3A) DB Triceps Extensions - 4x8
3B) Supersetted with stretching and more shoulder mobility exercises like stick-ups.

That was it. Nothing too crazy, because it was a hotel gym. I always plan my Workout D to be light
and "portable", because I never know where I'm going to be at the end of the week, but I'm almost
never in a gym with barbells.

Obviously that program focuses on building upper body muscle.

And building muscle has been a big topic on the TT Member's forum lately, from both men AND

I recently answered a member's question and gave him 5 ways to tweak a traditional Turbulence
Training workout to get more muscle building from it.

Here's what I said...

1. Stop doing interval training.

Listen, you're not going to lose your fitness or cardiovascular health benefits if you stop interval
training for 4 weeks. It's not a big deal.

If you want to build muscle, intervals will not be a big help.

So stop intervals, or at the very least cut the interval workouts in half, or even better, just do 1
interval training session per week.

2. Add 200-300 calories to your post workout meal.

You know the drill here. Your muscles are hungry to replace the carbohydrates burned during the
training session, and your muscles need some - not 50grams - but some protein - 20 grams is

3. Add 200 calories to breakfast.

If you are coming off a low-calorie fat loss diet - let's say 1800 calories - then adding 500 total (split
between after your workout and at breakfast) will be a good place to start your "muscle building while
keeping fat off" efforts.

4. Keep off-day activity light. I recommend doing extra foam rolling, mobility moves, light
bodyweight training, stretching and just walking around. The great thing is that you can split this up,
so you don't have to do it all in one session. You can do a morning walk, some stretches before work,
some shoulder mobility exercises at lunch or breaktime, and a little bodyweight circuit before or after
dinner. Again, check out my youtube channel for over 200 exercise videos - lots of ideas at

5. Finally, the extreme tweak - Do resistance training up to 4 days per week.

Stop all intervals. Switch to an A-B-Off-A-B-Off-Off routine, doing only resistance training.

Use TT2K4 for this, from the main Turbulence Training manual here:


The first thing to note about this program is that it is an Upper-Lower split.

So you can adapt it to a muscle building program by using it on an A-B-Off-A-B-Off-Off type
schedule and by removing the interval training.

BUT only follow this for 3 weeks because you would be doing the workouts 6 times each.

Also, if you do that, take OUT the shoulder press from one of the Workout B sessions to cut back on
shoulder training a little.

Here's workout A from TT2K4

1A) DB Incline Press - 6 repetitions
No rest.
1B) DB Rear-Deltoid Raise - 10 repetitions
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

2A) DB Row - 6 repetitions per side
No rest.
2B) DB Floor Press - 8 repetitions
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

3A) DB Triceps Extension - 8 repetitions
No rest.
3B) DB Incline Curl - 8 repetitions
Rest 1 minute & repeat 2 more times for a total of 3 supersets.


Get the complete Turbulence Training manual here:


Five simple tweaks to a proven workout system that will help you build muscle,

Craig Ballantyne, CSCS, MS

PS - This would be a perfect program to use in the 11th TT Transformation Contest.

The contest starts on Sunday, and you can win $1000 in one of these 4 categories for your

1) Men Over 40
2) Men Under 40
3) Women Over 40
4) Women Under 40

Find out all the details here:


Looking forward to your success.

Alright, breakfast time.

Have a great day.

Wednesday, April 27, 2011

Best Workout in a While

My workout today was the best in a while.

1) Sumo Deadlift
2A) Barbell split squat
2B) kb swing
3) ball plank.

Everything felt right. Best workout in a long time.

More specifically, the workout was:
3x3-5 deadlifts. straight sets. then superset (4 rounds) of split squats (8-12 reps) and 20 swings,
then the ball plank superrsetted with foam rolling and stretching

Then we also had a massive QnA session over at Make
sure you stop by and ask your training questions. Here was some of the back and forth:

Q: What's the difference between your Bodyweight Cardio program and your intervals program?

The Bodyweight Cardio program is a 4-workout program that can be used as a standalone workout,
or the individual workouts can be used in combination with another program. The Intervals program
is just 31 ways to do interval training, no set program. You can get them both here:


Q: If a particular program during a 4 week period is going really well, do you persist with that
program or do you start a new program nevertheless?

I don't go more than 4 weeks. You gotta know when to walk away from a program, a workout or a
set. Just when you think you should keep pushing on it, thats when you get hurt pushing too much.

Q: Can I skip breakfast before training?

Yes, check this out - you'll see my friend John Romaniello from Roman Fitness Systems does that


Q: How can I keep my metabolism burning? What are the best workouts?

Your metabolism is always "burning". In fact, most of the calories we burn all day long are burned by
our internal organs...but that's another article for another day...anyways, I created Turbulence
Training for your goals. I highly recommend you try it out. Here's a sample workout

Today's Kickbutt Mindset Tip:
‎"You have brains in your head. You have feet in your shoes. You can steer yourself in any direction
you choose. You're on your own. And you know what you know. You are the guy who'll decide where
to go." ~Dr. Seuss

Off to an Independence seminar today,

Craig Ballantyne, CSCS, MS

Monday, April 25, 2011

Kenny Rogers Workout Tip

I've been working out for more than half of 35 years, starting at just 16 years old in my parent's basement, with a York Universal machine that I bought for $100 with the money I earned working 20 hours a week at the local garden center (making $3.10 per hour).
Amazingly, it had to take almost 20 years of training to figure out how NOT to hurt myself.
And I have Kenny Rogers, the country singer, to thank for it.
You see, this year I've been following his advice (sing it with me):
"You got to know when to hold 'em,
know when to fold 'em,
know when to walk away,
know when to run."
Following that advice, I now quit while I'm ahead.
I don't do that extra set.
I don't push to failure.
I train smart.
I stop after a great set.
For example, yesterday I was bench pressing, and the workout called for a set of 5 reps at 225.
The old me would have tried to grind out 2 more reps, but the new me, the guy who knows when to walk away, stopped at 5 strong reps.
Smarter training.
And I'm less injured than ever before.
Yep, thanks to Kenny Rogers, my shoulders and low-back are feeling as great as they have in years.
So take Kenny's advice, and know when to quit.
By the way if you're like me and you've ever suffered from back pain, check out this book from expert Jesse Cannone over at the Healthy Back Institute:
=> How to Lose the Back Pain <== free book
The book is free, you just have to pay a couple of bucks for shipping.
I keep that book in my library and have read it a couple of times now.
Jesse will show you what you need to do to beat your pain.

By the way, a lot of the info in their works for knees, hips, shoulders, etc.
Good advice for avoiding injury and getting rid of it - from all over your body.
No longer on the injury train bound for nowhere,
Craig Ballantyne, CSCS, MS
Turbulence Training
PS - Jesse has just added an online version here: if you don't want to pay for shipping, you can get instant access to it on your computer.

Meathead Monday

Stayed up a little late last night watching the Blackhawks-Canucks game. Good stuff. Wish the last
game didn't start so late. Might have to stay up for it though.

Good news: We reached a big milestone here at Turbulence Training, with 10,000 "Likes" on our
Facebook page here:


To celebrate, I hit a Meathead Monday workout.

1A) Football Bar Bench
1B) T-Bar Row

2A) DB incline press
2B) Underhand seated row

3A) DB Rear delt raise
3B) Bodyweight triceps extensions on rings

Today's training resource is a free bodyweight workout. But watch out, it's advanced.


Today's kickbutt mindset tip comes from a legend:

"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how
well you do it." – Lou Holtz

I found that in Men's Health magazine, May 2011 issue. In fact, I did a review of that entire issue (a
great one), here:


And finally, today's tip:

People want to follow and learn from passionate people. So become the most passionate, enthusiastic
person in your area of expertise, let it show, and people will come to you.

Craig Ballantyne, CSCS, MS

Saturday, April 23, 2011

Free Workouts

Hey, just wanted to let you know something, AND to ask you for a quick favor?

First, the favor. I'm coming up on
10,000 "Likes" on my Turbulence Training Facebook page, and was hoping you might stop by and help me hit that magic number. That would be cool, thanks.

Just drop by FB here and click the Like button (and grab a free bodyweight workout):

By the way, you can ask me any workout question you want just by posting your question on the "wall". Thanks.

Now some free gifts for you. One for men, one for women:

A free workout for men here

Thanks for reading, I really appreciate you.

More cool workouts coming this week,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

Saturday Morning Squat Workout

I'll be taking Easter Sunday off, so I moved my workout up to do squats today. This also works great because I need to get my deadlift workout done on Wednesday this week.

My session today:

1A) Box Jumps
1B) Squats

2A) 1-leg Squats
2B) 1-Leg Ball Curls (no glute-ham raise at this gym)
2C) Meathead calf raises

Random fact: So far this weekend I've watched "Somewhere" and "Quantum of Solace". Somewhere was okay, it wasn't what I wanted it to be. And I liked the Bond movie more than the critics did.

Today's Kickbutt Mindset Tip:
"Motivation gets you started; habit keeps you going." - Jim Ryun

If you miss a day of good habits, get back on track as quickly as possible. The more frequently you do something, the better the chance you will stick with it. Stick to your good habits while traveling, when you're busy, and during tough times...eventually they will become strong habits and easier and easier for you to follow.

And today's Independence Tip:
A story about Tom Watson, Sr., founder of IBM, being asked by a young management trainee, "Sir, how do I get to the top of the management ladder here?" Watson immediately replied, "Double your failure rate, son. Double your failure rate." The more failures you make only means that you are making more effort, taking more initiative - all the actions required for growth.

Make a habit of failing forward in everything in your life,

Craig Ballantyne, CSCS, MS

Wednesday, April 20, 2011

Back to the Gym

Back to the gym today. Deadlift workout before a busy day of writing.

Today's workout:

1A) Sumo Deadlift
1B) Box Jumps (I was slow on these today)

2A) BB Split Squat
2B) Glute Ham Raise

3A) McGill Ab Curl
3B) Ball Leg Curl

Today's resource:
Dorky looking guy explains something he hopes you might be interested in...let's hit 1 contest starts May 1st:

=> 1 Million Mission

Today's kickbutt mindset tip:

"Never give up, for that is just the place & time that the tide will turn." - Harriet Beecher Stowe

Today's Independence Tip:

"You can have everything in life you want, if you will just help other people get what they want." - Zig Ziglar

Help others,

Craig Ballantyne, CSCS, MS
Quick Fat Loss Workouts

Tuesday, April 19, 2011

Workout and Nutrition for the Weekend

I know it's a big holiday weekend coming up, so here's a list of foods that are TT-approved for fat loss.

=> 55 TT-Approved Foods to Help You Get a Flat Belly

Some of these will surprise you (including the chocolate and bread recommendations).

2697 people already like this article, and I know you will too.

Personally, I'll be having some chocolate on Friday, and a big Easter dinner on Sunday, but otherwise, I'll be sticking to my TT-approved nutrition plan and hitting a workout Saturday.

It's going to be great...details on the workout next week.

Survive the weekend without guilt,

Craig Ballantyne, CSCS, MS
PS - Okay, one quick workout idea...
...another countdown ladder that you can do prior to a reward meal, if you prefer.
Start at 15 reps per exercise and work your way down to 1 rep, resting as little as possible between exercises.
Kettlebell Swings + Pushups (use decline pushups to make it harder)
Follow with a quick running warm-up, and then three running intervals of 30 seconds separated by 60 seconds of rest, and then if possible, three 45-second intervals on the bike with 45 seconds of rest.
Your shirt will be soaked by then. Enjoy the workout and these foods.

Monday, April 18, 2011

Success Is Simple

Meathead Monday. Followed by a simple mindset for success. And some success tips from our favorite inmate, Andy Dufresne.

My workout today:

1A) Football Bar Bench (modified bar from
1B) T-bar row

2A) DB Incline Press
2B) DB rear delts

3A) BW triceps extension with rings
3B) DB Rear Delt Raise

Today's training resource:

Interval training explained & how to do it for fat burning

=> The Interval Training Report

Today's Kickbutt Success Mindset Tip:

Success is simple once you realize how difficult it is. Then you know how much effort, honesty, responsibility, long-range planning, creativity, intensity, discipline, thought and control the process is going to take. It is not easy. It is not going to happen overnight. Only once you accept that will you succeed.

A double shot of Internet Independence today

And here's what Andy Dufresne and Shawshank taught me about success:

=> Productivity Tips from Shawshank Prison

"YOU need to do ONE THING great instead of 10 things fair." - John Reese

Chip away,

Craig Ballantyne, CSCS, MS
The Best Workouts to Build Muscle and Lose Fat

Sunday, April 17, 2011

Transformation Contest Diet and Workout

I want you to go to that link, and find the man or woman, over or under 40, that you identify with the most, and then make plans to follow the exact same workout and nutrition plan that they used.

That's how you'll succeed.

Make sure you check out:

- How Rachel and Josh both lost 25 pounds of fat in 12 weeks
- The amazing pictures of Rachel's "vanishing waist"
- How Adam got ripped...seriously ripped
- Melissa's 18-pound fat loss that allowed her to win over 40 women
- Gerry, who got ripped and won over 40 men

Extremely inspirational.

And you'll find that almost every guy follows the same diet.

=> This is the diet that every guy follows for fat loss
Our top 3 from men under 40 plus our winner of the men over 40 all used that program at one time in their transformation.

Our female contestants split their diet success between that program and Isabel's Diet program.

In fact, Rachel used Isabel's program to lose 25 pounds. You can learn more about Isabel's diet solution here:

=> The diet Rachel used to lose 25 pounds of fat 

You know I've said it before...Diet is MORE important than exercise - even TT! - when it comes to fat loss.

Heck, just yesterday I reviewed a new study from the journal of Obesity that showed diet was FOUR TIMES more effective than long, slow, cardio for fat loss.
Reference: Obesity. 2011 Apr 14. Effect of Diet and Exercise, Alone or Combined,on Weight and Body Composition in Overweight-to-Obese Postmenopausal Women
So you MUST have the right diet in place if you want to lose belly fat.

If you're a guy, it's this one => Most Popular Diet For Men

And if you're a woman, you can use that one too, or Isabel's program here.
Looking forward to your success.

Words can't explain how proud I am of every one of our transformation entries. It's the highlight of my month when I get to go through their success stories - and I've never been happier to write checks for $1000 - as I do for all 4 of our category winners.

So if you'd like a $1000 check delivered to your doorstep, along with a 3-Year Platinum TT Membership, all you have to do is lose some belly fat in our next contest, #11, that starts on May 1st.

You can get all of the details here at the TT Transformation site.
Tomorrow, you'll discover the one workout that almost EVERY winner uses in our contests - and I'll explain the details that make it so effective.

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training
And proud "father" of the TT Transformation Contests

PS - Have you heard about my 1 Million Transformation Mission?

If not, please watch this online video presentation that explains why I'm dedicating all of my energy to helping 1 Million Men and Women transform their bodies and lives before 2020:

=> The 1 Million Transformation Mission Video

I hope you'll join us on our TT Mission.

Saturday, April 16, 2011

Saturday Morning in the Gym

Saturday morning in the gym a woman walked in, did one set of crunches, wandered around, then left. I also had to endure one of those overly bubbly personal trainers yelling at the top of her lungs to her client that was standing right beside her.

"How cute!" is not a phrase that should be repeated in the gym when it is your squat day.

My workout:

1A) Box Jumps
1B) Squats

2A) 1-Leg Squats
2B) Glute Ham Raises

Tomorrow off, Monday upper body.

And now, another dog walk in the rain. Looks like it will be this way all day.

Today's kickbutt mindset tip:
"For every desired action, set a date, and when the date arrives, just go ahead and do it, NO MATTER WHAT!" - J Lunna

And for your independence:
"Overwhelm leads to lack of productivity, lack of productivity leads to less money." - John Reese

So eliminate the unimportant, unnecessary stuff from your life, mind, and business today. Unsubscribe from email lists. Get rid of stuff on your to-do list that you'll never do. Focus on only what really matters.

Like dog walks in the rain,

Craig Ballantyne, CSCS, MS
Best At-Home Fat Burning Workout

Friday, April 15, 2011

Trainer Chooses Between Bodyweight and Kettlebells and TRX

On Wednesday afternoon I called up my ol' buddy, Alwyn Cosgrove, fitness expert and regular Men's Health contributor, and I asked him...

"What would be the first piece of equipment you'd buy? Would it be a TRX or a Kettlebell?"

Then he got upset at me.

"Aw, you're not going to give me one of THOSE questions, are ya?" he said in his still-thick Scottish accents (kind of sounds like Scrooge McDuck).

I said, yes, yes I am. After all, a lot of TT readers workout at home, and want to have a low-cost, but fully equipped gym.

So he gave me a cop-out answer.

He said we all need to use more bodyweight exercises first, before we think about buying new equipment.

There are dozens of bodyweight exercises we can use before we even get into expensive equipment like a TRX or Kettlebell.

In fact, I have 101 bodyweight exercises for you here.
(Some of these need a stability ball or pull-up bar.)
You'll get a 6-month bodyweight workout routine, PLUS the Bodyweight Cardio 3 program, AND the TT Bodyweight Cardio 1000 circuit program I created last fall.

But today is the last day to get all of that for $19.95 here.

Oh, and there is one more bonus workout on the download page, featuring the most advanced bodyweight strength exercises that you can do.

Burn muscle muscle and burn fat WITHOUT expensive equipment,

Craig Ballantyne, CSCS, MS

BTW - I made him answer the original question.

And he chose...

The TRX over Kettlebells...because you can do more upper back work with the TRX than Kettlebells.

And you can take your bodyweight exercises to the next level with the TRX.

But there are two downsides.

First, a TRX is tough to setup in your basement.

Second, both the TRX and Kettlebells cost money. A TRX is over $100 alone.

So why not see how far your bodyweight can take you?

After all, it's also the cheapest equipment you can get.

Add these workouts for less than $20, and you're set for a long, long time.

=> 101 Bodyweight Exercises & 6 Months of Workouts <= Last day
You'll be amazed at what you can do with bodyweight alone.

Experimental Circuit Workout

I'm putting together some metabolic conditioning workouts for summer TT programs with goal of doing a lot of work but with minimal soreness. So here's an experimental circuit workout I put someone through today.

1)Bodyweight Circuit (half warmup, half intense)
2) Countdown Circuit - starting in set one with 15 reps, then set two at 14 reps, etc., all the way down to 1 rep.
A) 30% Intensity Deadlifts
B) Mountain Climbers
C) Jumping Jacks.
3) 3 running intervals of 1 minute.

Decent workout, but not perfect. The mountain climbers didn't fit in perfectly...I'll try something else next time...the deadlift intensity was right on, and the JJ's were just a nice touch.

More training tips...this time from Alwyn Cosgrove, plus secret nutrition tips to get your family to eat better

=> Cosgrove Training and Nutrition Tips

Today's kickbutt mindset tip:

"Don't wait. The time will never be just right." - Napolean Hill

Internet Independence Tip
"Do what you do so well — and so uniquely — that people can't resist telling others about you." – Walt Disney

Do a great job and you will get what you deserve,

Craig Ballantyne, CSCS, MS

Thursday, April 14, 2011

Outdoor Intervals and Indoor Upper Body Workouts

Now that the weather is nice, I've been speed reading books down at the dog park while Bally the Dog fends off other dogs who want to hump him. It's brutal. Even the dogs that don't come up to his knees are trying to hump him.

Anyways, yesterday it was a business book called, 'Conquer the Chaos', and it had a great quote:

"Physical exercise is therapy for your brain."

Truly is. Especially outside in the sunshine.

My workout today (inside in the gym, of course, but now I'm going back to the dog park in the sun):

Big shoulder warmup and foam rolling and a couple of mobility exercises learned from Alwyn Cosgrove, and then:

1A) 1-Arm DB Shoulder Press (elbow in)
1B) Chinups

2A) Shrugs
2B) Rear Delts
2C) Triceps
2D) Ball Rollouts

Today's Training Resources:

I do a lot of shoulder mobility and warmup exercises, such as the exercises in this video, plus band pulls and foam rolling:

=> Shoulder Mobility Exercises

Then on the Turbulence Training Facebook page, someone asked me about how many hill sprints to answer:

It depends on the hill and how much running you have been doing...hills are great, but go really low volume in the first week so you don't get overuse calf/achilles injuries.

Do a big warmup, then just do 3 moderate intensity intervals of 20-30 seconds the first week, add in 3-6 hill walks for volume to make it a full workout, or bodyweight circuits, then increase volume the next week, up to 6x30s. Check out my interval report here for more

=> How to Do Interval Training

And my interval vids (the ones where i'm outside in a yellow shirt), including:

=> Advanced Interval Training for Fat Burning

Today's kickbutt mindset tip:

Make your plan. Stick to it. Don't let others guilt you into a decision that you will not be happy with.

Today's Independence Tip
"What is the culture in your business and if you don't have your own business yet, what will the culture be? Have you thought about your own personal core values? What about the core values you want to build the culture of your business on? How will you create a WOW experience for your customers?" - Alwyn Cosgrove and Rachel Cosgrove

Get your core values on,

Craig Ballantyne, CSCS, MS

PS - Please also rock the vote:

This category is also going to be a race right to the finish...please drop by and vote for our inspirational Women-Over-40 transformations - thank you

=> Women Over 40 Transformation Contest

Wednesday, April 13, 2011

Take an Intro Week To Each New Workout

This week I'm starting a new program with some exercises I haven't done in a while, so I will be doing an introductory week of lower intensity and lower volume. This helps avoid excessive muscle soreness and potential overuse injury. I use this in place of a deload week.

My workout today:

1A) Box Jumps
1B) Sumo Deadlift

2A) KB Swings
2B) BB Split Squat

3A) Ball Leg Curls
3B) Ball Planks

It was still a pretty good session.

Today's Training Resource:
Fasted cardio research vs. a 5 round bodyweight circuit (guess which one I pick)

=> Fasted Cardio Research

Kickbutt Mindset Tip
Make everyone around you better, as that will only make you better too.

Internet Independence Tip  
Become a prolific content creator by creating a work area that allows focused concentration and that allows you to get work done in time blocks, especially first thing in the morning. Schedule your day and do not let it get interrupted. Be detailed in your planning. Do not let others steal your precious time.

Craig Ballantyne, CSCS, MS
Better than cardio workouts

Tuesday, April 12, 2011

Kickbutt Mindset Tips

Doing a TT Filming Session later today, so no heavy lifting for me. But I will hit a deadlift workout tomorrow. I also have a lot of kickbutt mindet tips for
you today.

But first, I just advised a TT member to use this workout next on his quest for losing the last few percent bodyfat and to get ripped (since he's already used TT for Buff Dudes and Hot Chicks)

=> Hardcore Fat Loss Workout

We'll be filming more youtube videos today as well.

Kickbutt Mindset Tips
If you fall "off the wagon", cut your losses, don't worry about it, and get right back on track - Immediately. It's minor damage that can be dealt with.

"It is not failure itself that holds you back; it is the fear of failure that paralyzes you." - Brian Tracy......So if there is something you've been wanting to do, take at least one small step in that direction today.

"If you want MORE of anything in your life, it all starts with LESS of the other stuff." - John Reese

Internet Tip of the Day
And if you have a website business, here's a really important interview for you to listen to. It's some serious stuff that you - and everyone else who has a website business - MUST listen's for your protection

=> Interview with Internet Lawyer Mike Youngs

Kick butt,

Craig Ballantyne
The Kickbutt Workout

PS - Start your day right...

"First thing to do every morning is read or listen to something positive. Your mind is like a garden - whatever you plant grows. Plant good stuff." - Alwyn  Cosgrove Two-time Stage IV Cancer survivor

Monday, April 11, 2011

Weird Question About Your Life

I have a very simple, yet slightly "weird" question for you.

Now you don't have to answer directly to me if you don't want's really just something for you to think about.

I even ask myself this question all the time, because it cuts right to the heart of the matter - about living life right.

So every couple of months, ask yourself:

"Is the life I'm living worth what I'm giving up to have it?"

Are you giving up good health just to eat fast food and watch TV?

Are you missing out on time with your family just so you can make a few extra bucks to buy yourself toys?

Are you risking a good career with bad lifestyle choices?

Please don't be offended by those questions, they are just simple, yet powerful reality checks that we all must ask ourselves, including myself.

You know, I think a lot of the finalists in the 10th TT Transformation Contest asked themselves something similar back in December and January...and they realized they wanted to change.

And now they are days away from possibly winning $1000 as Grand Prize Winners, but first, we need YOU to vote for them.

Please drop by this page and vote for our Transformation finalists:

10th TT Transformation Contest Finalists

There are 4 categories, and you can vote once for each:

Men Over 40
Women Over 40
Men Under 40
Women Under 40

I guarantee that you'll find their stories to be extremely powerful and inspirational.

So take a few minutes, drop by this site, & cast your vote:

10th TT Transformation Contest Finalists

And then carve out another 5-10 minutes today to ask yourself:

"Is the life I'm living worth what I'm giving up to have it?"

If not, start making changes today.

You CAN transform your body and your life,

Craig Ballantyne, CSCS, MS

Sunday, April 10, 2011

To Get What You've Never Had

The final entries for the 10th Turbulence Training Transformation Contest are coming in, and they are the best ever (as I'd hoped). As always, I'm extremely proud of everyone, but moreso I'm inspired to do better, help more, and showcase everyone who has succeeded.

One gent, Neil from the UK, posted this along with his essay:

"To get what you've never had, you've got to do what you've never done!"

That's a great quote. So are these...

Focus on what you CAN do instead of worrying about what you can't.

"It matters not how strait the gate, How charged with punishments the scroll, I am the master of my fate: I am the captain of my soul." - William Ernest Henley

I hope that inspires you to take action this week.

Today's workout:

1A) Box Jump
1B) Squat

2A) Split Squat
2B) 1-Leg Stability Ball Leg Curl

I`m taking it easy this week, trying some new exercises tomorrow and Wednesday.

Here's something new for guys to try if they are new to TT (free workout)

=> Free TT Workout for Men

And more free stuff...

Oh and your video igniting a firestorm of controversy...on the youtubingz of the interwebz...lolz...Braigz means no disrespect to the ol' Bugs Moran gang...but seriously a great workout...just don't read the first comment

=> Ballantyne`s Day Muscle Massacre

And more:

This week`s 7-day fat loss coaching call features NEW research on "the truth about fasted cardio" AND a picture of me with crazy post-workout bedhead

=> The TRUTH About Fasted Cardio

Stay strong,

Craig Ballantyne

Saturday, April 09, 2011

101 Bodyweight Exercises to Build Muscle and Burn Fat

Discover 101 Bodyweight Exercises to Help You Build Muscle and Burn Fat with Quick Workouts

Special Report by Craig Ballantyne, CSCS, MS, Men's Health featured writer

Let me tell you a secret previously known by only a few of the world's best personal trainers...

Your body is actually the BEST piece of home gym "workout equipment" in the world for helping you GAIN muscle and BURN fat without spending tons of money

Countless soldiers, secret service men, professional bodyguards, gymnasts, martial artists, dancers, and athletes have long relied on bodyweight training secrets to build a lean, long, sexy look.

And here's something NO fitness magazine will ever admit: You know those cover models they put on their magazines? The ones with the six pack abs and flat stomachs and no belly fat?

I've met dozens of those fitness models, and only a small percentage even workout with weights

Most of them are simply athletic and just like to "bang out" a few quick bodyweight workouts per week

Get over 6-months of bodyweight workouts here:

=> 101 Bodyweight Exercises to Build Muscle and Burn Fat

Hardly any mainstream fitness model spends hours in the gym, even though that's what the magazines tell you month after month! It's a complex conspiracy to keep you coming back month after month for long commercial gym workouts, even though their superstar cover models don't even use those programs.

Men and women with the long, lean bodies you want don't use workout machines or even spend much time in commercial gyms at all...they are warriors, athletes, beach-body surfers, climbers, and all types of other people who prefer bodyweight exercise and fun activities over boring machine workouts.

The cover models are the people you see cranking out workouts at the playground or in the park with little more than their own bodyweight for resistance.

Bodyweight exercise is for people who want a life, not a life sentence of 2-hour long commercial gym workouts

Cover models - like professional surfer Laird Hamilton, for example - would much rather be out on the beach enjoying their life than strutting their stuff" in the cardio area of an empty gym on a Saturday morning.

And so would I. That's why I crank out a bodyweight workout three times per week rather than spending another 60 to 90 minutes in the gym with my "meathead buddies" who tell me I have to lift weights six days per week if I want to get buffed.

I tell them to "forget the obsessive-compulsive bodybuilding mentality", and then I back that up with a picture that is worth a thousand words.
And I'm finally getting a few of my meathead buddies to come around to see what bodyweight exercises can do for them, and how much better they will feel being able to move athletically, rather than glued to a workout machine's pre-set path that just breaks down joints from repetitive movement.

With bodyweight workouts, you'll save time (they are shorter and don't require you to drive to the gym and back), so you can enjoy more time outside - heck, you can even do most of these workouts in the park!  

You'll be shocked when you compare the Turbulence Training Bodyweight Cardio 3 workouts against traditional cardio machines because your results will show...

Bodyweight Cardio workouts are more effective for total body conditioning and fat burning

Studies even show that traditional long, slow cardio workouts don't even work while circuit training can help men and women gain muscle and burn fat at the same time - even if they are over 60 years old!

Bodyweight workouts are for men and women who want to build sex appeal while improving their health, fitness, mobility, and vitality.

And bodyweight exercises are for anyone who wants faster results and the ability to workout at home, rather than being forced into a 2-hour round trip to the gym.

If you want to burn belly fat and sculpt your body like a cover model - while just saying NO to long, boring cardio and extreme overuse bodybuilding workouts -you'll love the Turbulence Training bodyweight workouts.

Get 101 Bodyweight Exercises to build muscle and burn fat here:


Craig Ballantyne, CSCS, MS
Creator, Turbulence Training
Men's Health magazine, featured writer
Oxygen magazine, fitness advisory board

Friday, April 08, 2011

The Working Man's Exercise for Friday

College kids love to do arms on Friday. Well, maybe that's Thursday, before college night at the bars. Perhaps they don't train at all on Friday, or just do bench press again, or shoulders.

But the real man, the working man, does deadlifts on Friday. This is the one exercise that gives you permission to have a cold one. It works your entire body, and there isn't anything that you can do in a gym that is more manly than a deadlift. It's the desk jockey's reconnection to the art of manliness.

And so I had a deadlift workout myself today. Although I must admit, I usually deadlift on Thursday's due to my travel schedule, knowing that I'll be in a hotel gym on most Friday mornings.

Today's Workout:

1) Deadlifts
2) Good Mornings
3) Split Squats

Plus my big warmup before all of that. Good times. Unfortunately, I also watched a trainer have their client do narrow upright rows (ouch) + pushups. Client had sore shoulder after set 2. So they did 3 more sets. Genius.

FB Question of the Day from Troy Kennedy:

Hey Craig, I bought the TT book and was wondering what you recommend. I have been doing the "infomercial workout" for a while. I am in the middle of my 5th round of it. I am in pretty good shape at this point. Which of the TT workouts should I start with? I was looking at either the original TT workout or the 2K6. Whaddya think? I am pretty open to any of them. Thanks!!

Hi Troy, thanks. Great to hear and great question. Let's have you start with TT 2K3. Of course, you can use TT 2K6 if you want. That's fine too. I'm just a big fan of TT2K3 and 2K4.

Today's Kickbutt Mindset Tip:

Question for you...don't have to answer here...something to think about...ask yourself this every couple of months: "Is the life you're living worth what you're giving up to have it?"...Are you giving up good health? Missing out on time with your family? Giving up a good career b/c of bad lifestyle choices? A simple question...a powerful reality check.

And today's Internet Independence Tip:
"Reward yourself. Having big goals is awesome. But you gotta set smaller "milestone" goals too, goals that you can reach and reward yourself for by doing something cool. And then when we hit that big goal – get yourself that prize. Savor the moment and THEN set the next big goal to achieve." - Bedros Keuilian

Bedros is my favorite Armenian ever. If you're a trainer, check out his personal training business advice

Make time to think and reflect this weekend,

Craig Ballantyne, CSCS, MS, CTT
Click here for TT2K3 and TT2K4

Wednesday, April 06, 2011

350 Calories Burned

Back with another short workout today...this one probably burned about 350 calories in 30 minutes.

Now that might sound "low" too you, but listen...

All these people promising to help you burn 900 calories in 30 minutes (as I saw someone claim on Facebook the other week), are out to lunch. Hopefully with this.

And they ain't coming back.

Not with those lies.

Listen, if you were a 175 pound guy running at a 6 minute mile, it would require about an hour of running to burn 1000 calories.
That's extremely hard.

So just be happy with burning 350 calories in 30 minutes with this cool workout that I put a client through yesterday, that involves another ladder workout:

Big Bodyweight Warm-up

1A) Box Jumps - 3x5
1B) Stability Ball Leg Curls - 3x20

2) Ascending Ladder - 1 rep, 2 reps, etc. up to 10
A) 33% Intensity Squats - use 33% of max squat weight
B) Stability Ball Rollouts
- No rest between exercises

You'll notice that it doesn't seem hard until you hit rep 6 on the ascending portion...then it's heavy breathing for the rest of the way.

3) Followed by a Descending Ladder - 10 reps, 9 reps, etc. to 1
A) 33% Intensity Squats
B) Stability Ball Jackknife
- No rest between exercises

4) 5 Minutes of 10-meter shuttle sprints, going hard for 15 seconds and walking for 15 seconds. Super-tough.


Then my client went home to have an awesome breakfast of chocolate french toast from:

=> The Best Fat Loss Cookbook <== Magically delicious & better than Rachel Ray
Here's what I've got for you today...I'm going to throw in a bonus for everyone that gets "The Fat Loss Cooking Book" from that link.

The bonus? ALL of the 2010 TT Workouts, including:
TT Hard-Core 2K10, TT Addiction, TT Adrenaline, TT Transformation 1, TT Booty for Wife (12-week program), TT Meatheads V, TT Resistance Evil, and TT Bench more.

Here's what it will do for you:

When you combine the 2010 TT workout package with the Fat Loss Cooking program, you'll have the perfect workout plan and
meal plan to burn fat and build muscle at the same time.

And you'll no longer have these two problems:

1) Not sure what to do for workouts
2) Not sure what to eat for fat loss and muscle building

Problems solved.


Here's what I want you to do next:

=> Get the Cooking For Fat Loss Recipes Here <= Save Over 50%

This product has never been offered before, and that's why it's on sale. It's pennies per recipe, and you'll lose fat while loving your food.

Then send an email to and we'll send you your complete 2010 TT Workout bonus package.

No more problems,

Craig Ballantyne, CSCS, MS, CTT

Workout Questions and Answers

Here are some workout questions and answers from my Turbulence Training Facebook page today.

Q: What's your favorite TT Workout?

I really like TT 2K3 and TT 2K4. They are two of the first TT workouts I ever created...and the basics are often still the best.

Q: How can I reduce wrist pain with pushups?

If you can get pushup handles (like the Perfect Pushup, or use the handles of flat dumbbells. You could also try doing them on your fists.

Q: What exercises can I do to isolate the glutes?

Depends on the purpose...most exercises work multiple muscles. Glute squeezes and 1-leg hip extensions are good, but in reality, if you want to hit them hard, you'll need to do lunges, split squats, etc.

Q: What is the biggest behavior change/mindset change people need to make for better fat loss?

Great question. They need to accept how difficult it is going to be. Then they will realize how much planning and preparation are required.

Today's workout resource:

Total body Meatheads training to build muscle and burn fat at the same time

=> Meathead Workout: Build Muscle and Burn Fat

Today's kickbutt mindset tip:
"Do not let what you cannot do interfere with what you CAN do." - Coach John Wooden

Internet Independence Tip
Always have gratitude. Recognize someone who has helped you - do this every day. Always be thankful for what you have accomplished. A positive attitude goes further in business – and in life – than a negative attitude.

Craig Ballantyne, CSCS, MS, CTT
Try TT 2K3 and 2K4 Here

Tuesday, April 05, 2011

Metabolic Workout and Cooking

I had a rough few days last week, so on Sunday morning, I beat the frustration out of myself with a hard-core workout at Powerhouse Gym in Tampa, Florida.

I hit their outdoor "Gauntlet" area where I did heavy sled drags and Sledgehammer tire smashes, followed by tire flips and MMA dummy carries, and then finished with prowler pushes.

I was exhausted at the end of it, but feeling a lot better.

And I'd estimate the 40 minute metabolic workout burned about 550 calories.

After my favorite fitness couple, Vince and Flavia Del Monte dropped me off back at my friend Joel Marion's place in Tampa, I went up to his condo - with my side-kick, John "Roman" Romaniello and we raided Joel's fridge.

You see, Joel had a big birthday party on Saturday night, catered by a local Italian restaurant.

There was a LOT of healthy food left over, so I loaded my plate with chicken, broccolini, spinach, and asparagus.

No rolls, no pasta, and no birthday cake. If you want to lose fat, avoid foods that spike your insulin. That's one of the most important fat burning food tips I can give you.

If you take a look at the lunch I had, there was just plenty of "metabolic-cooking" approved food.

I ate a little extra, because around my place in Toronto, neither me nor Bally the Dog swift up that kind of meal. We're all "paws" when it comes to cooking.

That's why we do our best to get other people to cook for us, and when we do, we ask for recipes like these:

=> Delicious Fat Loss Recipes 
Tastes great, totally filling, and supports fat loss.

Scientifically proven too, according to a new diet book that I read this week.

I'll tell you all about it tomorrow.

In the meantime, get cooking for fat loss with these recipes:

=> Metabolic Cooking for Fat Loss Recipes
Now I'm off to go through my blackberry contacts to see who I can get to cook for me and Bally tonight.


Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - According to Team Turbulence member...

...Lesa, our customer support queen, she loved the following three recipes from the Cooking for Fat Loss cookbook:

1) Feta -Spinach Salmon - Delicious!!! The feta cheese, scallions, spinach and yogurt mixture was "to die for" on the salmon

2) Chicken Picatta - Hands down awesome dish. Served for dinner for a party of 5 and everyone loved it.

3) Deviled Chicken - Really yummy.

Get those and lot more - including vegetarian recipes - here:

=> Metabolic Cooking for Fat Loss
PPS - Today is the only day... get the bonus Restaurant Recipe guide as a bonus.

Monday, April 04, 2011

Aim too high

I expected a little soreness from yesterday, but more in the legs than upper body. Turns out I really fried my grip strength yesterday. Ooops, my bad. Fortunately today was a pressing day, and I still hit all my lifts and didn't miss a rep. But I had to remove some of the rowing exercises that were in the program.

My workout today:

1A) Bench
1B) Band Pull

2A) Lockout
2B) DB Rear Delt Raise

3) DB 1-Arm Triceps Extensions

Time for ART. And then a 2 hour dog walk.

Today's kickbutt mindset tip:

"The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark."
– Michaelangelo

And todays Independence business tip:

Take what you think your time is worth. Now double it. That's closer to it's true value. Now use that to properly assess what you must outsource or
delegate. This should help you realize that you're spending $300 per hour (or more) every time you try and change something on your website.

Craig Ballantyne

PS - Get the new TT Research Report here:

=> Fat Loss Research Report

Sunday, April 03, 2011

Turbulence Training Research Report

Discover the Research that Proves You Can Build Muscle and Burn Fat with the Proven Workout Secrets Found in Turbulence Training

Special Report by Craig Ballantyne, CSCS, MS, Men's Health featured writer

Every week it seems like a new workout program is being touted by some trainer you've never heard of, all without any research or results to back it up.

That's why, to prove to the skeptics of Turbulence Training, I did a review of all the studies I've covered in the 10-plus years since I created Turbulence Training, and put together the science - along with a simple explanation of each study - in this shockingly candid free report on the truth about building muscle and burning fat at the same time.

If you're tired of hearing hyped up claims based on nothing more than a trainer's opinions, then I have great news for you. For the first time ever, you'll be to an in-depth explanation of the most important fat burning scientific truths that have changed the fitness industry forever.

As a pioneer of interval training, supersets for fat loss, and bodyweight cardio, I'll take you on a behind-the-scenes look into the fat loss studies that started it all.

Scientific Proof That You Can Gain Muscle and Lose Fat With Short, Burst Workouts're about to understand the truth about fat loss - once and for all.

Get ready to see how YOU can build muscle and burn fat at the same time,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training
Men's Health magazine, featured writer
Oxygen magazine, fitness advisory board

Sunday Morning Gospel

I guess I beleive in the church of personal responsibility. So here's this week's Sunday morning Gospel.

Today's Training/Life/Everything Gospel
"People will do almost anything to stay in their comfort zones. If you want to accomplish anything, get out of your comfort zone. Strive to increase order and discipline in your life. Discipline usually means doing the opposite of what you feel like doing." - Kekich Credo #1

Today's Kickbutt Mindset Tip
"Cherish time, your most valuable resource. You can never make up the time you lose. It's the most important value for any productive happy individual and is the only limitation to all accomplishment. To waste time is to waste your life. The most important choices you'll ever make are how you use your time." - Kekich Credo #2

Today's Independence Tip:

"Recognize your highest calling as early as possible in life". - Frank McKinney…Spend time creating a clarity of purpose…a Mission for your business...and plan a path to achieving your vision. Take time to create your vision using these 3 simple steps:

=> The Best Vision Building Exercise Ever

Now off to the gym and drag the sled,

Craig Ballantyne

Saturday, April 02, 2011

Saturday Morning Squat Workout with Vinny and Roman

Great day with Vince Delmonte and his wife Flavia, along with my good buddy, John Romaniello. Workout + big breakfast = Good times.


1) Squat
2A) Split Squat
2B) Glute Ham Raise
2C) Stability Ball Plank

Followed by breakfast with Roman Fitness Systems, Vince Del Monte, and the beautiful Flavia Del Monte (to make us all look good).

My favorite part of the morning was how Vince, Roman, and I had to drive around the city for 45 minutes because the gym didn't open until 7am. Roman told many amazing stories.

One day very soon, Roman, Vince and Flavia will all be super famous. I mean as famous as Jillian Michaels. So I shall get autographs and photos. And maybe a bottle of their sweat to sell on the e-bayz.

Today's Kickbutt Mindset Tip:

Focus on replacing your bad habits and thought patterns, one-by-one, over time, with good habits and thought patterns. One step at a time, done over time, leads to powerful changes in your life.

And today's Independence Tip:

"Stop dreaming & start doing." - John Reese

Craig Ballantyne

Friday, April 01, 2011

Living Large with Vinny D

Getting ready to go to the gym with everyone's favorite skinny vinny, Vince Del Monte. I have a feeling we'll be doing different workouts though. He's about 3 weeks out from a bodybuilding contest, and I'm definitely not. I'll be doing some upper body supersets while he does cardio.

Despite that fact, Vince is still a good friend of mine. A very inspiring guy who is going to help a lot of people gain muscle mass. Check Vince's "Live Large TV Show" here:

=> Live Large and Gain Muscle with Vince Del Monte

In my world, I'm super-focused on making SuperStars out our Transformation Contest Winners. Check this video, it has been viewed almost 500,000 times on Youtube. I'm always so proud of the people when I watch this video...but watch out, it's rated XI

=> Xtremely Inspirational Transformation Contest Winners

Today's KickButt Mindset Tip:
Everything you do takes you closer to OR farther away from your goals. Think about that before each and every decision you make. The more you know about yourself, and the more you respect and respond to this knowledge about who you truly are and what makes you different, the better your results will be with everything in life. Don't try to be something you are not. What you see as your weaknesses may actually be strengths.

Today's Internet Independence Tip:

"Look ...if you're struggling, I've been there...and I can tell you first hand that it'll get better if you keep on trying. I believe in you. Go for it." - Frank Kern

Go for it and live large,

Craig Ballantyne