www.TurbulenceTraining.com - Fat Loss Workout Routines
Ha, with my good buddy Bedros Keuilian at 24-Hour Fitness in Chino Hills getting a Sunday Funday deadlift session. We'll be filming some really cool Perfect Day Formula podcast videos later this week. Stay tuned!
PS - Bedros is a big fan of this book => www.FreePerfectDayBook.com
Look who I ran into in Chino Hills - the most disciplined man in the world Craig Ballantyne. Light weiiiiiiight bay'beh!
It is simply NOT possible to EVER detox your body.
Why?
Because it's such a vague statement.
What does "detox" mean?
How do you measure "detoxification"?
What do you even define as toxins?
And when do you officially become "detoxed"?
The answer is, "You don't."
It's impossible.
After all, every single second of every day your body produces carbon dioxide, which is a toxin.
And if you have deep belly fat, research shows that this "visceral fat" is constantly releasing inflammatory toxins into your blood.
Every second. And the more fat you have, the more toxic you are.
Plus, every breath you take includes pollutants.
And even the water that you drink may contain "toxins".
So….what's the real deal on detoxing?
Listen, while every "expert" is out there arguing about tiny little details and "gurus" are trying to sell you on detoxing so they can sell supplements, the TRUTH is that you really just need to know a few steps to avoid getting toxic in the first place.
In my opinion, the #1 factor in living a "low toxin life" is simply to keep as much garbage out of your body in the first place, rather than depending on a 3-day, 7-day or even 16-day detox to be healthy.
So what do I do to prevent "toxin build-up" in the first place?
Well, I live the Turbulence Training Lifestyle of course, including my "7 Step Detox Nutrition Plan":
1) Start each day with a blender drink of berries, spinach or other greens, raw nuts (such as walnuts – rich in healthy fats), and other ingredients packed with antioxidants and healthy fats.
2) For lunch, have a large green salad with spinach, beans, broccoli, peppers, avocado, onions, etc.
3) Eat an organic apple a day. Certain fruits (i.e. apples, peaches, cherries, and strawberries) and vegetables have a higher exposure to pesticides, and you should choose organic when possible.
4) Eat RAW snacks only – of fruits, vegetables, and nuts.
Try using this one simple rule and limit all of your between meal snacks to raw fruit, raw vegetables, and/or raw nuts and I promise you'll drop the pounds because you'll be full on a smaller number of calories.
5) Drink Green Tea (2-3 cups) and filtered water (3 liters) instead of beverages that contain calories or chemicals.
6) Limit animal protein intake 3 servings per day. On most days, I'll have the following: organic eggs for breakfast, a Paleo Protein bar for lunch, and a high quality meat at dinner.
You don't need to be a full vegetarian to live a longer life, but you should probably avoid eating meat 5 times per day, like people in Chicago.
(Hey Chicago, don't get mad at me for that…it was a born-and-raised Chicago native who told me 5 servings of meat per day was the average Chicago meat consumption.)
7) Minimize or completely eliminate alcohol intake.
While research does show that for men, up to 2 drinks per day may help cardiovascular health (and for women, up to one drink per day), I'm not about to recommend you start drinking.
After all, if you go above those limits, you start to destroy your health…and you risk addiction. Alcohol killed my father, and I don't want to see the same thing happen to you. Tread cautiously with the booze.
****************************
So that's it.
By the way, it goes without saying that you should avoid:
Right?
Of course.
And you should be exercising to lose the belly fat…using proven methods, such as interval training – which is proven to beat long, slow cardio when it comes to burning dangerous belly fat.
Plus, you should be using Turbulence Training resistance supersets to burn more calories and sculpt your body.
If you've never used Turbulence Training, it'll change your life. Men and women from all over the world have used it to lose 20, 30, 40, and even 50 pounds in just 12 weeks.
Click here to get Turbulence Training and lose fat fast
Simply follow those 7 nutrition guidelines and use the short burst TT workouts to cut out as many toxins from your body – without detoxing.
Stay strong,
Craig Ballantyne, CTT
Certified Turbulence Trainer
"Remember: After rain comes sun. If you had a bad weekend, bad week, or even a bad month, things can and will get better. It starts with you and your actions. So write down your goals, make a written plan to achieve them, take ACTION, track your success, get better every day, and find a friend or coach to hold you accountable. Together, we WILL succeed." - Craig Ballantyne
Self-Reliance is the only way to freedom. It's up to you to control your mornings, own your day, and concentrate on what counts. Only you can design the life of your dreams and move closer to it everyday.
Never stand beside Chef Gui ever again... he's too dang handsome!!!
"Don't let anyone steal your dreams or fizzle out the fire within you. Everything you do, including every conversation you have, takes you closer to OR farther away from your goals. Think about that before each and every decision." - Craig Ballantyne
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.
Recently I learned something kinda crazy.
My good friend Carissa is a registered nurse practitioner, a weight loss expert, is finishing her PhD and she's also a bikini-model-fit mother of 3!
As it turns out, she's also married to a famous French chef and cookbook author. And since they've been spending all their summers in the South of France indulging in amazing foods and delicious pastries, they know a thing or two about the Secrets of Skinny French Women.
Carissa decided to take everything she learned in France and as a weight loss researcher…
EVERYTHING…
… and document it into a simple, easy-to-follow weight loss program with dozens of fat-burning, everyday recipes that she put together with her French chef of a husband.
So if you want to:
… then you owe it to yourself to read about their story, and how they put the Secrets of Skinny French Women into one simple, easy-to-follow weight loss program for you to grab.
See what I mean here:
Carissa's story of eating and still losing a ton of weight in France! (Mind blowing!) 
Talk soon,
Craig Ballantyne, CTT
Certified Turbulence Trainer
"The master in the art of living makes little distinction between his work and his play, his labor and his leisure, his mind and his body, his education and his recreation, his love and religion. He hardly knows which is which. He simply pursues his vision of excellence in whatever he does, leaving others to decide whether he is working or playing."
... Make NO apologies for how you live your life.
5 pillars of Ballantyne's Day Success!
=> http://www.earlytorise.com/five-secrets-happy-ballantynes-day/
Hot off the typewriter presses. 
:)
🇺🇸
🇨🇦 
ALERT: Announcing our 1st ever Ballantyne's Day ETR University Sale... Read on to find out about today's Free Bonus!
Hey, it's Craig Ballantyne here and I want to thank you for being a reader of Turbulence Training.
And to celebrate everyone's favorite holiday of the year, Ballantyne's Day 
You'll get FULL access to every ETR U course for over 90% off the regular price. But hurry, this holiday sale ends soon.
I'm even adding in a never-before-seen Ballantyne's Day Bonus. If you purchase ETR University during this limited-time sale, you'll receive a voucher for one FREE copy review by me valid now through the end of 2017.
ETR U is perfect for you if...
At ETR University, I'll show you…
Get EVERY Course at ETR University with our Scholarship Payment Plan
This complete success blueprint shows you how to make $100,000 – or more – per year.
It's EXACTLY what you've been looking for.
So don't wait, lock in your lowest-ever pricing now, because the price will jump very soon.
Get EVERY Course at ETR University with our Scholarship Payment Plan
To your success,
Craig Ballantyne,
Editor, Early To Rise
Founder, ETR University
PS – Warning…
This Ballantyne's Day offer ends very soon, and the price will jump up dramatically.
So don't miss out on the lowest price you'll see on ETR University.
Get EVERY Course at ETR University with our Scholarship Payment Plan
And start attracting the wealth into your life that you desire and deserve.
Q: Hey Craig, can you really lose fat after 50? And if so, do you have any fat loss programs for men and women in the prime of their lives?
Answer:
Yes, the same workouts I use with every age group.
A workout doesn't need to be changed based on the age of the person. It needs to be changed based on the individual needs of the person.
For example, I've trained some folks who at 51 were fitter than 75% of people I knew under 25. On the other hand, I've trained 19 year old guys who had more body fat and health problems than the average 45 year old man.
1A) Lying Hip Extension (8 reps)
1B) Plank (15 seconds)
2A) Bodyweight Squat (10 reps)
2B) Bird Dog (5 reps)
3A) Kneeling Pushup (8 reps)
3B) Side Plank (5 seconds)
I can't let an email send without me repeating myself and saying, "Diet is more important than exercise for fat loss". nutrition for fat loss
Hopefully you are getting that by now.
After that, folks over 50 need to focus on strength and burning a few more calories. A total body resistance training program, just like that for any other age group, will work best. If individual modifications are necessary, then we'll make them, but the population of 50+ folks is so diverse, I can't say that certain exercises are specific to that age group.
On the flexibility and mobility front, that might be a different story, but again, I'd still be telling you to use the same exercises I give someone at age 25 (stick-ups, etc.).
Frankly, the only "real" difference, in general, between a fat loss workout for someone under 30 and someone over 50 would be the music they listen to while training.
Agree or disagree? Let me know here!
And did I mention, diet is the most important aspect in a successful fat loss program?
Train hard but safe,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - Click here to get started with Turbulence Training
"Whatever is in your way, you're better than it, stronger than it, tougher than it, and you're going to beat it." - Craig Ballantyne
"The mind is a place unto itself, and can make a Heaven of Hell, or a Hell of Heaven." - John Milton, in Paradise Lost
So...
"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
Hey! STOP!
Stop doing these exercises.
Watch one of my new videos showing you 7 body-destroying exercises you need to STOP doing right now.
If you keep on doing these 7 exercises, you will run the risk of getting seriously injured and that can really slow down your progress.
Watch this video for 7 exercises to STOP doing now
Here they are...
1. Bench Dips
This is a really bad exercise for your rotator cuff. It places your scapula in an awkward position (tipped forward) and puts a lot of force on your rotator cuff.
An alternative to bench dips, if you're trying to target your triceps would be a) close-grip pushups or b) regular dips using a parallel bar.
2. Clean and Presses (Fixed Bar)
Never, EVER use a fixed bar when doing clean and presses. For a clean and press to work properly, the weights need to be able to spin and the bar should rotate freely as well.
So if you are going to do clean and presses - make sure you a) have the proper form and b) are NOT using a fixed bar.
An alternative to the clean and press would be an overhead dumbbell or kettlebell press. You can add in a squat and then the press if you're looking for a more metabolic response with this exercise.
3. Barbell Squat (Bending at the Knees First)
When you perform a barbell squat you want to bend with your hips first NOT with your knees.
This will reduce the load on your knees and place more of the load on your glutes, hamstrings and quads.
DON'T squat with your knees. That's why people get knee pain while squatting.
4. Upright Rows
Upright rows are another exercise that place a lot of force on your rotator cuff and can lead to injuries.
Much better exercise alternatives would be wide grip seated rows or standing face pulls using a rope.
5. Barbell Bench Press (Wide Grip)
Wide grip bench press places a lot of stress on your rotator cuff muscles as well. Because of the position of your wrists, arms and scapula.
A better alternative is to use a medium or more narrow grip and keep your elbows tucked in closer to your body as you lower the bar, while squeezing your shoulder blades together.
Dumbbell bench press is an even better alternative, placing a lot less stress on your rotator cuff.
6. Dumbbell Side-Bends
Side-bends cover such a small range of motion that they really are just an inefficient way of working out your obliques and abdominals.
A better alternative would be to do farmer's walks in a figure eight pattern.
The last exercise you need to stop doing is...
7. Triceps Kick-Backs
These are another really inefficient exercise. The plane of motion through which the dumbbell is travelling is not optimal for working your triceps. Gravity is really only working at the end of the motion.
Again this is an exercise that is inefficient and you should stop doing if you're looking to see real results.
That's it!
Kick these 7 strength training exercises to the curb and you'll improve your training and reduce the risk of serious injuries.
What should you do instead?
Use these bodyweight exercises to build a beach body at home
Talk soon,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS – Ready for a change?
You could just as easily change your life today as you can on New Year's Day… "New opportunity is matter of choice not calendar." – Dan Kennedy
If you need support, you should join my FREE 21-day Habit Change Challenge.
Click here to join our Free FB group and change your life!
On the weekend I was hiking around on my friend's farm and eating more blueberries than any human should eat in a day (it had to be close to 1000 calories of blueberries on Sunday...).
Today and tomorrow we're filming videos for his customers and our annual summer BlackSmithCamp.com.
Then I fly to San Diego for FBBC Mastermind and Perfect Life Workshop this weekend (ironically flying from Santiago to Toronto to get to San Diego from Chile).
And then I have a coaching day with Bedros next Monday. So give me until Ballantyne's Day (wait, what do you call it?) to get back to normal. :)
For maximum fat loss results, find a workout partner you like to be around, choose a form of exercise you truly enjoy doing – rather than dreading – and have as much fun as possible while losing fat.
Try these guys here... Fun & effective!
Good morning from near Talca, Chile.
Today's shed gym workout on the farm... Deadlifts, TRX Rows, TRX ab fallouts, shrugs
"Become the person you need to become in order to achieve the big goals you want to achieve. Get out of your comfort zone. Resist complacency. Never stop learning. Improve everyday. Demand more from yourself. Never settle. Dig deep for the real reason you want to change. Use that motivation to take massive action on the right decisions every day." - Craig Code #4
Chances are you have another 35-75 years here on earth, so just imagine how great you'll look and feel if you just keep doing a little better each day for the rest of your life. Never give up. Never quit. Keep improving. Because if you don't, things will only get worse, and I know you'd never let that happen. You can transform. You can change. You WILL change. I believe in YOU! - Craig Ballantyne
Make that time for your family. Make that time for your #1 work priority. Make that time for your health. And make time for reading. Don't let minor matters take the majority of your magic time.
(Here's the latest book I read while in Panama.)
My favorite quote from this new book so far: "Each day bite off more than you can chew, and chew it."
At the pool in Panama with my two traveling buddies, Maria Mountain and Bedros Keuilian ...#OneBookBetter
Watch ALL of these videos to discover how to CHANGE your habits for good with the 5 Pillars of Transformation. Enjoy!
#1 – How to Plan & Prepare for Success
=> https://www.youtube.com/watch?v=NxPfwT8u4II
#2 – Professional Accountability
=> https://www.youtube.com/watch?v=SYfb4TRWfoM
#3 – Positive People
=> https://www.youtube.com/watch?v=j0HSO-Qmq-Y
# 4 – Meaningful Incentive
=> https://www.youtube.com/watch?v=hlFY5Ko49Og
#5 – The Big Deadline
Here's a special invite for you.
I recently started a new private Facebook group (it's free for readers like you), where the members commit to making a 21-day habit change.
So far I've used it to start drinking 4 liters of water per day, stop consuming artificial sweeteners, and to start a daily habit of reading for 20-minutes every day (now I'm reading almost a book a week).
These 21-day habit change challenges are fun, and you'll get the support and accountability you need to...
Or whatever habit it is that you want to change.
Join me in the habit change club for free – here
I'd love to see you in our groups participating and making change in your life. It's a really great environment with over 1,917 members and the group has helped people overcome a lot of struggles.
January was an interesting challenge as we banded together to take advantage of the momentum of New Year's Resolutions...
... but in February we'll need to pull together AGAIN and create a high-energy environment to overcome the temptation to quit.
So stay strong with social support in our group!!!
It's an important place for all of us to get the support and accountability we need.
I need it just as much as you do.
I struggle with lots of temptations and bad habits.
I like to say that the reason I'm so disciplined is because I'm so lazy and weak. If I didn't have my systems in place, I'd be watching television 8 hours a day and doing nothing with my life.
The temptation is real, every day, but the Habit Change Club and my Perfect Day Formula systems lead me out of temptation and deliver me from evil.
So whatever you are struggling with, use the energy of the Habit Change Club to get you started on making big changes, and harness the power of the support and accountability to keep going through tough times.
Join me in the habit change club for free – here
Here's what the accountability can do for you...
When I first started last month's challenge of reading for 20 minutes each day, there were many nights where I felt too tired to open a book before bed.
Often there was other, less valuable, but more tempting activities that called my name (like watching a movie on my computer).
But I couldn't let my friends in the Habit Change Club down. I had to live and lead by example, and so I did what I said I would do.
You'll feel that way too, and when you share your goals and get accountability (even from strangers on the Internet), you'll get the spark to energize you through the task of the day.
It's like magic. I've witnessed this hundreds of times over the years in our Turbulence Training Transformation Contests. I've watched people go from struggling to success, literally changing their bodies, their lives, and their futures, simply because they finally had support and accountability in their lives.
Catherine Gordon, our famous TT spokeswoman who has inspired tens of thousands of women to start using my programs, is one of our greatest examples. Catherine has gone from frustrated mom to TT Transformation Champion to personal trainer changing hundreds of lives at Gordon Studios in her hometown.
The accountability, the community, and the love of the ETR and TT world helped her through tough times, just as it will help you, and just as it has helped me finally figure out what I should really be doing with my life.
As much as I loved spreading the word of fitness and short workouts, it wasn't until I wrote The Perfect Day Formula book and created the Perfect Life coaching program that I finally found my full purpose in life.
That's why I'm so excited about 2017.
"A field of grace seems to form around us when we commit ourselves to something that satisfies our souls," writes Dr. Gay Hendricks in his book, Conscious Living. "Invisible pathways open up through the universe. We meet people who are on a similar path, and we are given forms of assistance that seem like Magic."
YES! This is so true. Everything seems so natural and easy now.
I've discovered my magic, just as you will, if you dig deep into your heart and mind and figure out exactly what you've been put here on earth to do. It might not be overnight, and yes, you'll have to set aside your ego and ask yourself difficult questions during the journey.
But you will have a big breakthrough.
Talk soon,
Craig Ballantyne, CTT
Certified Turbulence Trainer
"The line between failure and success is so fine that we are often on the line and do not know it. How many times has a man thrown up his hands at a time when a little more effort, a little more patience, would have achieved success? Just a little more effort and what seemed hopeless failure may turn into glorious success." – Elbert Hubbard
| | | | | | |
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - Here's what MATTERS...
Kekich Credo #76. "I will do this" is the only attitude that works. "I'll try" or "I think" doesn't work." ... Not every problem is conquered overnight, but if you persist and never give on what is important, you will succeed and achieve what really matters in your life.
The SECRET is to identify what TRULY matters and stay focused on your vision without taking detours from peer pressure or "shiny object syndrome." Dig deep, figure out what matters, and move towards that destination today. You can do it. I believe in YOU.
Need help? Get my book for the Focus Formula => www.FreePerfectDayBook.com
Yesterday I heard from one of my good buddies from college.
He's currently using my TT Metabolic Resistance Training program but he emailed yesterday morning looking for a simple nutrition plan to go with it.
So I came up with this fat burning meal plan for him.
When I was done, I realized it might be the last diet article I ever need to write.
It will answer all of your questions…but if not, ask away by replying to this email.
First, the rules:
1) For fat loss, men need 1800-2200 calories while women need 1500-1800.
These are generalizations, I know, so what I recommend is using a calorie counting website or app to find out how much you are eating per day now.
Then, provided you aren't currently gaining weight, simply subtract 10-20% of that number to get your fat loss calorie goal.
If you are gaining weight, you'll obviously need to subtract more.
Finding the right calorie number takes a little trial and error, but shouldn't take more than a week.
2) Choose the eating pattern that fits your daily schedule.
If you don't get breaks at work, eat 3 larger meals. Use Chef Gui Alinat's Eat More, Burn More for this approach.
If you like the 3 meals and 2-3 snacks route, you can use that.
If you prefer fasting for 12-24 hours like I do, use Brad Pilon's Eat Stop Eat.
Research suggests that meal frequency is not as important as fitness magazines make it out to be…however, for some folks, the increased frequency works best.
Again, a little trial and error on your part is required.
But it's just a little work... for a lifetime of results!
3) When all else fails, eat more fruits and vegetables.
4) When in doubt, avoid eating foods from a bag or a box.
5) Only eat when you are truly hungry, not when you are bored.
Write down what you are feeling when you eat and snack.
Are you hungry, thirsty, tired, bored, anxious, exhausted, angry, lonely, or craving something?
Then list all the obstacles to sticking to your nutrition plan.
And then write down TWO solutions for every obstacle.
Always have more solutions than problems (a good lesson to teach our kids and share with our co-workers).
Now let's look at this
Simple But Effective Nutrition Meal Plan for Fat Loss
NOTE: Even though I list "protein shakes" a lot here, there's no need to use more than 2 servings per day (1 serving = 1 scoop). Protein shakes are:
a) Convenient
b) Filling
c) A better choice than most other things
But they are not magic or mandatory…just an option.
Look for a pure whey protein – giving you 20g protein per serving and less than 2g carbs. Mix it with 1 cup unsweetened almond breeze (because it has less than half the calories of a cup of milk).
For specific brands, I've partnered with BioTrust Protein, and it's the kind I buy for my mom.
Now for your fat burning meal plan.
Breakfast
Option #1 – Eggs (i.e. a 2-4 egg omelet with spinach, mushrooms, broccoli, onions, and even asparagus – choose a couple). Have an apple or some pineapple as "dessert". Drink some Green Tea (or coffee is fine too) and water.
Option #2 – Protein shake + 1-2 oz almonds + piece of fruit
Mid-morning Snack
Option #1 – Almonds + piece of fruit + Green Tea + water
Option #2 – Protein shake + cut up vegetables and hummus + Green Tea + water
Lunch
Option #1 – Big salad with grilled chicken or salmon
Option #2 – Grilled chicken on whole grain bread plus cut up vegetables and hummus
Option #3 – Go to a Freshii restaurant for lunch – one of my best friends, Kam Singh, owns the Freshii at the Heartland Town center in Mississauga, so I want to give him some free publicity because it really is the freshest, healthiest "fast food" option out there — if you go, tell him ol' CB sent ya.
Mid-afternoon Snack
Option #1 – 1oz raw nuts + small piece dark chocolate
Option #2 – Banana with almond butter
Option #3 – One of the morning snacks
Dinner
Option #1 – 6oz steak + all the vegetables you want (minimize eliminate starchy carbs most daysof the week)
Option #2 – Chicken or Salmon with all the vegetables you want
By the way, if you want a glass of wine at dinner, go for it (but just one glass).
However, realize that when choosing treats, you have to pick your poison…you can't have wine, bread, a giant potato and dessert – and still expect to lose fat.
Choose one of those extras, keep it to one serving – to limit it to under 200 calories, savor it, and enjoy the rest of the meal and the company you are with.
And try not to eat too much food off your kiddo's plates
Dessert/Evening Snack (if necessary)
Option #1 – Frozen banana (sounds lame, but seriously good) or frozen berries
Option #2 – 1 scoop chocolate protein in 1 cup plain vanilla yogurt with teaspoon almond butter
Option #3 – An apple with 1 teaspoon almond butter
I hope that helps. It's about as simple as you can get when planning a fat loss diet.
But don't forget to…
Finally, one of the best things you can do to create order in achaotic life is to create a series of personal philosophies/rules. They solve all of your problems without draining emotional energy. Here are my rules:
The 12 Rules I Live By
Please share that link with anyone who you think would benefit. I believe it's one of the best pieces of advice I've ever written.
Your coach,
Craig Ballantyne, CTT
