How to Overcome Cravings for Sweets

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

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

www.FitYummyMummy.com

and

www.ClubFYM.com

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

1. Part of your cravings exist due to habit.

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

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

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

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

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

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

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

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

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

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

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

Strategies to Eliminate your Sweet Tooth

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

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

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

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

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

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

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

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

From the ClubFYM Forums:

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

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

ClubFYM
Where Yummy-ness Happens

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

www.FitYummyMummy.com

and

www.ClubFYM.com

1 Huge Tip to Get Big & Ripped

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

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

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

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

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

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

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

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

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

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

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

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

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

****

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

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

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

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

****

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

Get started building muscle with your Personal Record Workouts here:
=> http://www.PRWorkouts.com

Train hard,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Want to try my workouts?

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

To dramatically increase the effectiveness of your training, go to http://www.PRWorkouts.com now.

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

Those bonuses are:

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

Worth it for the Complete Abdominal Index alone!

Get Jay's Special Muscle Building Deal here:
=> http://www.PRWorkouts.com

Night-time Binge Eating Exposed!

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

Click HERE to stop night-time binge eating forever!

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DOWNLOAD: TT for Abs
======================================

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

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

Click HERE to download TT for Abs

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

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

Platinum Members: Click HERE to watch the Bodyweight Videos

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

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TT Testimonial of the Week
======================================

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

Become a TT Transformation Star today,

CB 
Click HERE for Turbulence Training  

The Main Point About Turbulence Training

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

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

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

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

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

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

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

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

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

MKS

****
CB's reply... 

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

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

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

Great to hear from you.

Craig

Click HERE to get your life back with Turbulence Training

Turbulence Training Membership Ballantyne's Day Gift to You

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

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

Click HERE to sign up for only a buck

You'll get access to the TT Workout of the Month, the fat loss interviews, and the discussion forums - All for only $1 for 7 days. Once you become a TT member, get the workout of the month here:
http://www.ttmembers.com/members/department35.cfm

Stay strong,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

TT Transformers are everywhere

One TT Member put together a little map showing where all of the Turbulence Training Transformation Contestants live.

To get the most out of these photos, please view them while singing, "It's a Small World After All".

CB
www.TurbulenceTraining.com - Fat Burning Workouts

Fit Yummy Mummy Transformation Contest

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

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

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

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

Deadline to register is February 29th.

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

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

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

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

For complete details: Click HERE

OR

Visit: www.FitYummyMummy.com and www.ClubFYM.com

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

ClubFYM

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

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

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

~ Sheri

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

Why Experts Disagree on Fat Burning Cardio

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

Well...I always ask them:

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

Do all Republicans agree on the same Republican candidate?

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

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

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

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

Of course not.

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

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

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

That's why you see different beliefs.

Here's my bottom line:

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

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

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

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

CB

Click HERE for my preferred Fat Burning Workouts & Lifestyle

Bodybuilder Diet & Cardio Tips

Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer, certified strength & conditioning specialist, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle.

 

Tom specializes in fat loss and natural bodybuilding nutrition and training, including competition prep. He's done 29 bodybuilding shows and knows what it takes to get Super Lean.

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

In a bit of a departure from our normal content, here's Tom's personal bodybuilder cardio and diet tips that work best for him to get him lean and ripped for bodybuilding contests...

 

CB: What cardio works best for you?

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

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

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

 

CB: What type of diet works best for you?

TV:
A lot of nutritionists recommend a 30% fat intake based on the current research, but I do better for body composition at around 20%. I don't like high fat or keto diets at all, but I do restrict carbs moderately before competition or use a cyclical low carb diet, and then I sometimes bring my fat intake up a little bit when my carbs go down, and vice versa.

 

You can read the rest of Tom's 2-part interview in the TTMembers area here:

 

Part 1 - http://www.ttmembers.com/members/131.cfm

 

Part 2 - http://www.ttmembers.com/members/132.cfm

 

*****
Tom Venuto has spent well over a decade refining his approach, writing down

every last detail to share with you how to burn fat and lose your belly fat forever.

 

Tom knows so much about helping people make the mental changes

they need to lose fat. He's been helping men and women get Super Lean

for years.

And it's your turn now.

 

Tom has just released a special 2-hour audio interview and written
report called, "Super Lean".

 

In it, Tom covers...

 

1) How to use his "zigzag calorie method" to lose the last 10lbs of fat

2) What the "starvation mode" is and why Tom believes it can hurt you

3) The best rep range for building muscle

4) How he trains his abs to keep them razor sharp all year round

5) Four reasons you'll get stuck at a weight loss plateau

6) How to peak for the big day, such as a wedding or photoshoot

But you can only get "Super Lean" for the next 3 days when you get his
Burn The Fat e-book. This bonus has never been offered before - nor
will it be offered again after Wednesday, Feb 13th.

 

The information provided in "Super Lean" is some of the most
detailed, sophisticated and valuable fat loss information ever
offered, and many of the topics are almost never discussed by other
trainers or fitness experts.

 

But again, you can only get it when you get Tom's "Burn the Fat" system.

 

Get started here:
=> "Outlaw Bodybuilder" Tom Venuto's Burn the Fat System  

Stay strong,

Craig Ballantyne, CSCS, MS

 

PS - This offer is only available until Wednesday, Feb. 13th.

I must admit, Tom and I don't agree on everything. There are some major differences in the way he trains compared to the way I train. But frankly, I know his stuff will suit some of you better than mine...it's all a matter of finding the best approach for your personality.

 

Anyways, Tom maintains single-digit fat all year round - as do I, but again, we use different methods. Plus, Tom has helped over 10,000 people change their bodies with his Burn the Fat system.

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

 

4 Steps to Get Super Lean - From Tom Venuto

It's crunch time and people are dropping like flies from their fitness programs.

 

Thank goodness you are still holding strong.

 

Today, I'm interviewing fat loss expert Tom Venuto to get you more tips and tricks to help you get super lean.

 

I must admit, Tom and I don't agree on everything. There are some major differences in the way he trains compared to the way I train. And frankly, I know his stuff will suit some of you better than mine...it's all a matter of finding the best approach for your personality.

 

Anyways, Tom maintains single-digit fat all year round - as do I, but again, we use different methods. Plus, Tom has helped over 10,000 people change their bodies with his Burn the Fat system.

 

Today he'll show you how to stick to your program, no matter what it is...

 

CB: Tom, tell us how the guys and gals reading today can be more consistent with their nutrition and training plans? Basically, how can they prevent the wheels from falling off the program?

 

Tom Venuto:
Everything starts with setting well formed goals and putting them in writing.

 

You answer the question, "what, specifically, do you want?"

 

Ironically, the best that most people can say is, "I want to lose weight," or "I want to get in shape." Those are poorly set goals because they're not specific. The more clarity you have, the better.

 

The second step is to get leverage on yourself and get emotionally involved with your goal by answering the question, "Why do you want it?"

 

The reason why is what creates lasting drive from within and keeps you going strong. Why is it important to you? What will it do for you? How will your life change? What will be the consequences if you don't achieve it?

 

The third step is to create an action plan - in this case a menu and a workout program - then put it in writing and take action on your plan every day.

 

The fourth step is to stay focused on your goals and action plans constantly.

 

Read your goals as affirmations every day with desire and faith and belief. Visualize them every day as if you had already achieved them. People who are successful think about what they want and how they're going to get it, all day long.

 

People who are unsuccessful think about their problems and what they don't want, all day long. You move towards what you focus on.

 

That's as simple a formula for getting off the couch and getting started as you can get.

 

As long as you're clear about your goals, you know the reasons why you want to achieve them, and you stay focused on them constantly, that will keep your wheels on the track and rolling in the right direction.

 

CB: Thanks Tom.

 

*****
Tom has just released a special 2-hour audio interview and written report called, "Super Lean".

 

In it, Tom covers...

 

1) How to use his "zigzag calorie method" to lose the last 10lbs of fat

2) What the "starvation mode" is and why Tom believes it can hurt you

3) The best rep range for building muscle

4) How he trains his abs to keep them razor sharp all year round

5) Four reasons you'll get stuck at a weight loss plateau

6) How to peak for the big day, such as a wedding or photoshoot

But you can only get "Super Lean" for the next 3 days when you get his Burn The Fat e-book. This bonus has never been offered before - nor will it be offered again after Wednesday, Feb 13th.

 

The information provided in "Super Lean" is some of the most detailed, sophisticated and valuable fat loss information ever offered, and many of the topics are almost never discussed by other
trainers or fitness experts.

 

But again, you can only get it when you get Tom's "Burn the Fat" system.

 

Get started here:
=> "Outlaw Bodybuilder" Tom Venuto's Burn the Fat System  

Stay strong,

Craig Ballantyne, CSCS, MS

 

PS - This offer is OVER on Wednesday night...

 

Tom has the body many women dream about and a lot of guy's envy. He's spent well over a decade refining his approach, writing down every last detail to share with you how to burn fat and lose your

belly fat forever.

 

Tom knows so much about helping people make the mental changes they need to lose fat. He's been helping men and women get Super Lean for years.

And it's your turn now.

 

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

Mom Loses over 48 Pounds with Turbulence Training

Turbulence Training works for women as well...

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

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

Juan Lost 75 Pounds with Turbulence Training

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

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



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

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

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

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

Think of the progress you can make before summer,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Click HERE to start losing fat with Turbulence Training

Kekich Credo for your fat burning program

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

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

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

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

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

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

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

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

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

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

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

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

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

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

And they are loving it!

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

Click HERE to get Turbulence Training & Your 3 Month Membership

Switch things up for variety, fun, and results,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - How much can you lose this month?

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

Click here to get started with the fat burning TT workouts:
==> http://www.turbulencetraining.com

January Turbulence Training Testimonial of the Month

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

Thanks!

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

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

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

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

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

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

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

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

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

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

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

Looking forward to hearing from you,

CB

Click HERE to join Michael on the TT Forums

Copying Cosgrove

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

Here it is...

It's now the 6th of Feb.

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

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

How are your New Years Resolutions holding up?

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

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

It's never too late to make massive changes.

--
AC
www.alwyncosgrove.com

Cardio is a Joke for Fat Burning

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

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

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

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

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

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

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

What a joke that cardio is...

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

There is a better way.

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

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

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

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

PS - Turbulence Training is Guaranteed.

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

Fit Yummy Mummy Tummies Transformation Contest

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

Click HERE for all the details on the FYM Transformation Contest


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

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


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

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

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

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

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

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

And join the FYM Bikini Transformation Contest HERE

CB

Finally, the Bodyweight 1000 Workout

Tough, tough workout today.

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

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

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

Good times,

CB
Get the Bodyweight 500 Workout HERE

Are You Sick of This Feeling?

Are you sick of feeling guilty after every Superbowl?

Or worse, after every weekend?

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

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

Well, there is a way around it.

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

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

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

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

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

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

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

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

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

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

Click HERE to get started today with Turbulence Training

One last thing I want to mention.

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

It's that simple.

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

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

Click HERE to get started today with Turbulence Training

See you on the forums - I guarantee it,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

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

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

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

Click HERE to get started today with Turbulence Training

Updated Turbulence Training for Fat Loss Manual

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

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

Thanks.

ALL members can download the manual.

Click HERE for the latest TT for Fat Loss manual update

Tiger Woods Strength Training Workouts

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

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

Although again, Tiger is doing this all without steroids.

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

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

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

The best things to do are...

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

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

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

The Turbulence Training Lifestyle is perfect for golfers,

CB
Intense Fat Burning Workouts

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

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

1) Does fruit make you fat?

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

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

It doesn't, so stop asking.

2) Does Green Tea burn fat?

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

3) Should you do a detox diet?

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

4) The Master Cleanse Lemonade Diet

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

5) Intermittent Fasting

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

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

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

Be good,

CB
Intense Fat Burning Workouts

The Smith Machine is a Cop-out

"Cop out" Definition

n. slang

1. An excuse for inaction or evasion.

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

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

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

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

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

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

Another exercise "cop out" is the Elliptical Machine.

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

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

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

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

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

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

Train safe, but hard,

CB
Intense Fat Burning Workouts

Butt, Hip and Thigh Makeover

Learn from Joey Atlas how he trains women for their butt, hip and thigh makeover. He also has an interesting take on eating breakfast for fat loss.

Click HERE for your butt, hip, and thigh makeover from Joey Atlas

Nutrition Mistakes & Carb Recommendations from Alwyn Cosgrove

This week, Part 2 of my interview with one of the most famous fat loss trainers in North America, Alwyn Cosgrove. Back in 2006, I saw Alwyn speak at a personal trainer's seminar, and Alwyn showed study after study supporting his fat loss programs.

 

Today he will focus on the nutrition and the psychology of weight loss.

 

Alwyn Cosgrove is a superstar in the world of physique transformation for men and women. He's trained champions in multiple sports and winners of multiple 12-week body transformation contests. Alwyn owns and operates a training facility in Santa Clarita, California and he's also written his own fat loss book called "Afterburn".

 

Learn more about "Afterburn" here

 

CB: Where do people go wrong with meal frequency when trying to lose fat?

 

AC:
Two primary mistakes.

 

One is trying to eat very little all day in a bid to keep calories low (and then blowing it every single night when they get home).

 

Two is actually the opposite -- putting too much faith in the "6-8 meals per day" theory.

 

As usual the truth is somewhere in between.

 

For a 200lb male eating 2400 cals per day - 6 meals is 400 calories per meal. If a couple of these meals are 200 calorie shakes - he can actually eat some decent size portions.

 

But for a 135lb female trying to drop a little more fat, who is eating closer to 1350 calories per day - 6 meals per day ends up being 250 cals each. It's hard to get in decent sized meals. They'd do better on 4 meals per day.

 

So it's a sliding scale.

 

Almost every new client that walks into our facility usually skips breakfast, maybe has a coffee mid-morning, eats lunch, eats nothing all afternoon and eats a big dinner. They ARE only eating two meals per day. By switching their macronutrients around a wee bit, cleaning up their diet and getting them on 4-5 feedings per day - we really do notice a difference.

CB: You have an impressive list of low-carb studies cited in your arguments. What's the take home message about this issue?

 

AC:
At this point - a reduced carb, higher protein diet is superior for fat loss. Period. And probably superior for health.
 

There are several studies comparing the SAME caloric intake of higher and lower carb diets and a) the low carb groups lost more fat and more importantly b) there was a significantly greater client compliance with the low carb groups. Greater client compliance is huge. This is real world value again.

 

I don't know the threshold that a diet becomes "low carb" at, and I'm not convinced that a diet that was 70% carbohydrate with all carbohydrate sources coming from vegetables would hurt fat loss at
all. Adam Campbell of Mens Health shared a study with me that showed individuals on low carbohydrate diets tended to eat more vegetables than prior to beginning their program.

 

I guess a very low REFINED carbohydrate diet is what I recommend.

CB: In my opinion, the role of hormones in fat loss has been ignored. Do you do anything to manipulate hormone levels to get greater fat loss in your clients?

 

AC:
Insulin is the only hormone we really have control over. The main thing is keeping insulin in check. Here's how I explain it to beginners - insulin is a fat storing hormone - if we can keep our insulin levels reduced around the clock (reduced carb diet) then we can effectively increase total fat oxidation.

 

Obviously that's an oversimplification and elevating insulin is useful around workouts - but that's the only thing I've been concerned about.

CB: In addition to the "three keys to fat loss" that you covered in your presentation, how important are motivation and social support to success? How do you address these attributes with your clients?

 

AC:
Yeah - the three keys I presented are all physiological. But psychology trumps physiology every single time. There's a reason why Weight Watchers and Curves are making more money than the
majority of personal trainers: Social support. And social support drives motivation.

 

In our center we tend to get motivated people anyway - so that's less of an issue - but one of the things we always ask is "does your family/significant other support you on this journey?"

It makes a huge difference. That's the difference between a successful trainer and an unsuccessful one.
 

But I'll tell you one thing without going into too much detail - switching to semi-private training increased results across the board. Probably because of group dynamics and social support.

CB: Most relatively good trainers can handle the physical components of fat loss, but how does a trainer succeed at the mental game? Any resources you can recommend? And is the "mental
component/mental drive" something you can immediately tell that a client has or is missing?

 

AC: 
Well I'd question that most trainers can handle the physical components of fat loss but I won't get into that right now.

 

As far as the mental component goes - my resources came from being exposed to a great coach at a young age.

 

We all remember the coach in our youth, who left us on the bench, or had us running laps in the rain. We also remember the coach who inspired us, picked us up and made our young lives a little better.

 

Which type of coach are you? That's the secret.
 

I instill in my clients that we are a team. I work for them. I deliver the best service I can in the position of their fitness coach. Once they put their faith in you - never betray that. But their results will increase when they realize this is a coaching relationship - not just a trainer - client.

 

Some very general psychological tricks: most females will only respond to positive reinforcement and don't respond at all being compared to others or to 'norms'.

 

Occasionally they want comparisons but generally they respond better to comparisons to themselves.

 

Males in general will respond better to having to "prove" themselves and always need to know "what's good? Is this a good number for me to be lifting?" etc.

 

Girls just don't want to be intimidated. Guys just want to be "one of the guys".

 

A poor coach uses the same personality when working with all his or her clients.

 

A good coach recognizes that his or her personality only works with certain clients.

 

A great coach can change his or her personality TO the client.

CB: Bottom line: How do you help someone be more disciplined - especially with their eating and their habits outside the gym?

 

AC:
It's an understanding of the entire picture. It's not the workout.

 

It's not the diet. It's not the intervals - it's the synergy between all of these things.

 

At any one time a client is either getting fatter or leaner. If they get fatter this week - they haven't failed - they have just found and executed the perfect system for increasing fat! All we have to do is to change that system (which we know doesn't work now) and we can't fail.

 

Clients have to make the mindshift that it's not about "will this piece of cake really hurt me that much?" to "is what I'm doing getting me closer to my goals or not?" Just a little shift in thinking can reap huge rewards.

 

Yeah it's true - if you dieted and trained all week, a glass of beer and a few chicken wings won't hurt you that much - but it damn sure isn't getting you closer to six pack abs.

 

One thing I really liked was John Berardi's compliance grid - where we see overall compliance to the plan, as opposed to details. It helps clients see the big picture. A 90% goal is what we shoot for.

 

So let's say the plan is 5 meals per day, and 3 workouts with post-workout nutrition per week. So we're looking at 38 meal opportunities.

 

If a client misses a meal, or doesn't eat a meal that's part of the program, then they lose a "point". Our goal is a minimum of 34-35.

 

It lets a client see that if they eat perfectly on Sun-Fri, but miss a couple meals on Sat, and eat a couple of cheat meals that day - in their head they were "on" the whole time.

 

But when we do the compliance grid we see that Sat alone cost them 5 points. So despite what they think or perceive to be happening - they are NOT compliant - just an important distinction to teach them.

CB: And finally, can you leave us with some of your best results or case studies?

 

AC:
I prefer to talk about average results - we all have star clients and testimonials that we can talk about. Generally across the board with a client who is doing everything right we see a consistent
loss of 24 to 32 lbs of fat in our initial 16 week program. Some people out perform that, or lose more over a longer period of time.

 

Some do less than that - but that's a fair average that I don't mind quoting.

 

But I'd be remiss if I didn't mention one girl who I worked with.

 

This girl's brother paid for her training sessions before being shipped to Iraq. Unfortunately he never made it back.

 

But he'd be proud of his wee sister. She trained her ass off, gained a ton of muscle, cut 20lbs of fat in about 12 weeks and now holds the record for kills as a freshman in D1 Volleyball at Idaho.

Haley Larson - an amazing athlete - watch for her name.

CB: Alwyn, Thanks so much for your expertise and motivation.

 

Go here: >> Alwyn's site & more about his programs

 

Sincerely,

 

Craig Ballantyne, CSCS, MS

Author, Turbulence Training

 

P.S. Don't miss Alwyn's unique blend of fat loss info and humor.

>> Get Alwyn's articles & programs here

My 5 Simple Nutrition Rules

I truly believe that nutrition is the biggest, by far, component of a good fat loss program.

There's a saying in the fitness industry, "you can't out-train a bad diet", and that hold's true almost 100% of the time (and especially as you get older).

Fortunately, I also believe that good nutrition for fat loss is very simple. And here are my 5 steps to building a fast fat burning diet.

1) Find out how much you are eating now. Use fitday.com.

2) If you are not losing weight, eat less.

3) Eat fruits, vegetables, nuts, and good protein sources. Don't eat junk from a bag or a box.

4) Give yourself one treat meal per week to look forward to - not a treat day, just a treat meal.

5) Plan ahead. Prepare your meals (spend 1-2 hours on the weekend getting your meals and meal plan ready for the week). Identify obstacles and come up with solutions to avoid them.

That is it.

Very simple. Most people do pretty well on 1-3 and even 5, but mess up on number 4. I often hear how well someone did all day long, but then while making dinner they snack on upwards of 500 calories of
their kid's treats, or other processed carbohydrates they have lying around the house.

The little things can add up to big time problems. So take a good long look at everything you eat.

And all of this can be avoided if you follow rule #5.

Combine my five simple nutrition rules with three short workouts per week of resistance training and interval training, and you have a very manageable fat loss plan that can fit any busy lifestyle.

Click HERE to get started with Turbulence Training for fat loss

There are NO negative calorie foods,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Lose Over 5 Pounds Per Month & Change Your Body With Only 3 Short TT Workouts Per Week...

"I'm 25 and was seriously overweight at the start of this year. I've been doing the TT for Fat Loss Workouts and after 5 months of training. I've lost nearly 28lbs. I want to take this opportunity
to thank Craig for making your knowledge so accessible and your articles and blogs that not only make us think about our lifestyles, but encourage us to change them for better health."
Kevin Thow, Sydney, Australia

"Turbulence Training makes so much sense and i really enjoy the different workouts so never get bored. From an aussie that was looking for something other than just another weight workout
with the same old moves this has been a real eye opener for me and i have been telling my friends just how great the TT method is."
Kelli Tomkins, Australia

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

Click HERE to get started with Turbulence Training for fat loss

Top 21 Books

I just received a book bonanza in the mail today, as 6 books I recently
ordered were delivered.

They are...

1 - Screw It, Let's Do it - Richard Branson
2 - Prime Time Women - Marti Barletta
3 - Action - Robert Ringer
4 - Smart Startups - David Silver
5 - Make it Big - Frank McKinney
6 - Richard Branson's Autobiography

I've also read 7 books this year...(only #'s 1, 6, and 7 are really that
good).

1. Eat that Frog – Brian Tracy
2. Advertising Secrets of the Written Word – Sugarman
3. The Official Get Rich Guide to Information Marketing – Kennedy
4. Small Giants – Bo Burlingham
5. Smart Mobs – Howard Rheingold
6. Vagabonding – Rolf Potts
7. How to Make Millions with Your Ideas – Dan Kennedy

And here's a list of the top 21 books I've read in the last 5 years...these
are the books that have had the greatest impact on me in terms of business
and training - but are in no particular order.

in no particular order, here are 21 you should try and read this year.

1. Info Millions – Bob Serling (bought from Eric Ruth)
2. Never Eat Alone – Ferrazzi
3. Primal Branding – Create Zealots for Your Brand – Patrick Hanlon
4. The Psychology of Influence & Persuasion – Robert Caldini
5. The 4-Hour Work Week – Tim Ferriss
6. Instant Income – Janet Switzer
7. The New Psycho-Cybernetics – Maxwell Maltz
8. Made to Stick – C&D Heath
9. Fooled by Randomness – Nicholas Taleb
10. My Unfinished Business – Kennedy
11. Attractor Factor – Joe Vitale
12. No B.S. Time Management for Entrepreneurs – Kennedy
13. No B.S. Wealth Attraction for Entrepreneurs – Kennedy
14. Grow Rich With Peace of Mind – Napolean Hill
15. No B.S. Direct Marketing for Non-Direct Marketing Businesses –
Kennedy
16. Magic Hundred – Dax Moy
17. Purple Cow – Godin
18. Free Prize Inside – Godin
19. Idea Virus – Godin
20. The E-Myth – Gerber
21. Farewell to Arms – Hemmingway

Oh yeah, and someone told me Turbulence Training was good as well,

CB
www.TurbulenceTraining.com

Workout of the Month

Here's a TT Members update on the latest workouts and videos from www.TTMembers.com

I've combined classic circuit training with Turbulence Training in the new February TT Workout of the Month.

You can now download it and start burning fat with TT circuits...

Click HERE for the February TT Circuit Workout

Let me know what you think. And oh yes, there is a tough new "Bodyweight 200" circuit in there for all bodyweight enthusiasts.

==================================
Transformation Secrets Bonus For You
==================================

I am making this very special bonus report available to all TT Members.

Transformation Secrets

Please read it...there is loads of valuable info in there for your own personal fat loss transformations. It contains fat burning
secrets from three very high priced fat loss coaches...

======================================
All the Workout Videos from 2007
======================================

If you are a Platinum Level Member, you can go through a new set of archives to watch all of the Workout Videos from 2007. This was the first year I started doing video and it was a huge hit. Check them out for all of your favorite moves and supersets.

The full 2007 collection is here:
http://www.ttmembers.com/members/department57.cfm


======================================

Keep your New Year's resolutions going strong,

CB

PS - You can also watch the 6-Month Bodyweight Manual workouts at www.TTmembers.com

Go here to watch fun & challenging bodyweight workouts:

http://www.ttmembers.com/members/department54.cfm

You must be a Platinum Level Member to watch these videos.

"Turbulence Training is absolutely incredible. I've worked out for years and spent many dollars on personal trainers with very minimal results. TT is the only way to go. There really isn't even a close second!! I'm telling everybody who will listen about TT. There's so much junk out there that I love telling people when I find something that is really great. One of the things I say about you on my website is that you over-deliver. You over-deliver like nobody I've ever seen. Keep up the GREAT WORK."
Steve Tuggle, CPT

See you on the forums!

The Healthy Overeater

A great nutrition article today from Holly Rigsby. Are you a healthy over-eater?

Click HERE for the shocking truth on how healthy eating can sabotage your weight loss

Alwyn Cosgrove Fat Loss Q'n'A

Here's a very thorough review of how to lose fat...from Alwyn Cosgrove.

Click HERE to read Alwyn's Recommendations

Intense Fat Burning Workout

I'm always amazed by people who tell me that Turbulence Training is too easy for them.

Actually, shocked is a better word.

Each Turbulence Training workout has left me sweating and feeling tired (but a "good" tired), and I've never finished any TT workout and thought it was too easy or ineffective.

So if you think it's too easy, or if you've done this Intermediate TT workout and said, "no problem", take a look at how I would do it, and then ask yourself if you are training hard enough.

Now you might not be able to use the same weights as I do, but maybe you could be using more intensity in your own workouts. And that's all that is necessary to make your workouts better for fat burning.

So let's examine Workout A, from the Intermediate Phase of the Turbulence Training for Fat Loss manual...

Warm-up: I'd use this to get mobile and warmup my muscles. I'd even be starting to sweat a bit. Now onto the supersets...

1A) DB Split Squat (8 reps) - I would use at least 60 if not 70 pound dumbells for this. It would be really hard - there's no other way to put it.

1B) DB Incline Press (8 reps) - I'd use 80-90 pound dumbells for this. Combined, this superset would soak my shirt on its own.

2A) Stability Ball Leg Curl (15 reps) - Granted, I could do this exercise without a problem, so I'd either increase the number of reps per set to 25, or I would do the 1-Leg Stability Ball Leg Curl.

2B) Pushup (15 reps) - I would increase the reps to 35 pushups per set, or I would use a more difficult version such as close-grip pushups, or even decline close-grip pushups.

3A) Stability Ball Jackknife (10 reps) - I'd increase the reps to 20 per set or I'd do 1-Leg Stability Ball Jackknives.

3B) DB Rear-Delt Raise (10 reps) - This would be tough, and I'd use 15 or 20 pound dumbells.

After this intense strength training session, I'd rest 1-2 minutes and then get on the treadmill for intervals.

Interval Workout A

Intervals can't be easy for anyone. For me, I'd run at top speed on the treadmill (12mph), or I'd run the intervals outside.

A beginner might use 3.8mph for walking intervals. Either way, we'd both make it as tough as possible for our own personal fitness levels.

Overall, this workout would be tough. And someone who is fitter than I am would just increase the intensity up to his or her level so they would boost their metabolism to the max and burn fat fast.

Turbulence Training isn't easy, but it works.

Get started on a fat burning workout today from:
==> http://www.turbulencetraining.com

It all comes down to you,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Lose over 10 pounds in 3 weeks!

"The sticking point for me has always been time. There was never enough to cover all muscle groups, find time for cardio and incorporate In 6 weeks I have lost 6.5kg (14.3lbs). I am now in my ideal weight range (with abs) without dropping off existing musculature. As far as internal health goes my cholesterol has dropped from 6.4mmol/L to 3.7 mmol/L (247mg/dL to 142mg/dL). Guess what! my life insurance premiums will reduce accordingly if i keep it this way. Did I mention I feel great. This stuff works."
Alan Rogers, Australia

"I am a 48 year old woman who has been on some sort of diet plan since 1987 (that's when my son was born) I've tried all sorts of exercise programs; Curves, The Firm, 6 weeks, Numerous Beach Body programs, not to mention Atkins, Slim Fast, Nutrisystem, low fat, low carb, low calorie etc. You name it I've tried it and probably bought it! 3 weeks ago I stumbled across Craig's Dark Side of Cardio. Here it is 3 weeks later and I've lost 10 pounds! My clothes are looser! A program that actually delivers! A program without false promises! A program that doesn't make you workout 5-7 days a week but only 3X for 45 minutes! I've got to tell you, I was certainly skeptical because of past history, but WOW, I can't believe this. I tried on a skirt that I couldn't get past my hips last winter and I wore it today!!! I love this program; it's fast, fun and complete. Thank you Craig for helping me on my dream."
Kelley Howard

Get started on a fat burning workout today from:
==> http://www.turbulencetraining.com

Tiger Woods & Phil Mickelson Training For Golf

I don't play golf, but for some reason I enjoy watching it on TV. Each tournament, - if Tiger is playing - I always try and catch the final 3-4 holes.

Today was Tiger's first tourney of the year, and it wasn't even close. He already had a record lead after Saturday's round, and he made some great shots today to win easily. Tiger is fit and looks focused for a lot of wins this year. Should be good times.

And no, I still don't think Tiger Woods uses steroids. He's just young and fit, that's all.

Now apparently Phil Mickelson also spend the off-season working out, and I think I noticed he was significantly slimmer than in the past few years, but I'm just guessing based on how he looks. If anyone knows his fitness routine, let me know, I'd be interested to see it. Phil looks like the kind of guy who has a hard time with nutrition, so hopefully he improved that as well.

Good luck to all the TT golfers out there this year,

CB
Lose fat for the summer

Turbulence Training Circuit Training

I've combined classic circuit training with the TT approach in an experimental fat loss program for you.

Click HERE to get the TT Member's Circuit Workout

Let me know what you think. Oh yeah, and there is a tough new "Bodyweight 200" circuit in there for you bodyweight enthusiasts.

One other thing...

I no longer publish daily tips on this email list due to email problems.

If you want more frequent fat loss tips, Click HERE to signup for the Turbulence Training fat loss newsletter

Thanks!

Stay strong,

CB

PS - Get the New TT Circuit Training...

...in the TT Member's area.

Not a TT member?

Sign up today and you'll get...

• The January TT Fat Loss Workout of the Month
• The February TT Fat Loss Workout of the Month
• All the fat loss interviews & teleseminars
• A chance to ask me your fat loss questions on the forums

See you there!

Click HERE to become a TT Member today

A Turkish Turbulence Coincidence

There's a tool from Google called "Google Alerts", that lets you type in any phrase and then Google will alert you whenever it pops up on the Internet. For example, just type in your name, and you'll be emailed whenever a website is created that has your name on it.

A handy little tracking device. One of my Google Alerts is, not surprisingly, Turbulence Training.

But now here's the surprise - it seems great minds think alike, even if they are halfway around the world.

According to this story in UK Guardian, a Turkish football coach has named his training system, "Turbulence"...

"...A rookie coach, Uygun credits his managerial success to the influence of Carlos Alberto Parreira, the manager who schemed Brazil's unBrazil-like 1994 World Cup triumph and was responsible for Fener's mid-90s revival.

But equally key to Sivasspor's success is Uygun's own training system (nicknamed "TURBULENCE") in which players alternate between performance-enhancing fitness binges and prolonged rests, the idea being that form-sapping fatigue can be meticulously scheduled against breaks in the fixture calender.

Sivasspor also go heavy on bonding sessions. As their president Mecnun Odyakmaz put it: "Money is not a major concern. We are a brotherhood."

*****

Granted, his system is a little different from mine, but very interesting to see how 2 men, worlds apart, could come up with the same phrase for a nearly identical philosophy.

The only thing is, I actually have the term Trademarked. Yep, just received official confirmation from the US Government the other day for US registered trademark # 3,355,431 - "Turbulence Training" for use in exercise videos and books.

Turbulence = a winning system everywhere in the world,

CB
Turbulence Training for Fat Loss