Turbulence Training Testimonial of the Month

Each month I review all of the Turbulence Training testimonials and reviews that clients send in, and I judge one to be the "testimonial of the month". The winner receives a free, 1-Year Platinum Membership to the TT fat loss membership site.

This month, the award goes to Brian St. Pierre, who has been using the Original Turbulence Training workout (the first advanced workout in the Turbulence Training for Fat Loss Manual).

Before we get to his testimonial, let's take a quick peak at one of his workouts...its short, fast, effective, and you know what, it's fun. If you enjoy your workouts, and they are over fast, there's a better chance you'll stick to the program in comparison to dragging yourself to slow, boring, marathon cardio workouts (that might not even work).

The Original Turbulence Training
Week #1
Workout A:

A1) DB RDL 3x8 @80lb.
A2) DB Chest Press 3x8 @65lb.

B1) DB Reverse Lunge 3x8 @35lb.
B2) DB Single Arm Standing Shoulder Press 1x8 @40lb., 2x8@35lb.

Bodyweight Circuit Training (in place of normal intervals):
Y-Squats x10
Pushups x10
Step-Ups x10
Pushups x10
Side Plank x15 seconds

2 Rounds.

*****

Brian made some great progress in the few months he used the program...so let's hear it from him...

"Turbulence Training has literally been life changing for me. In a few months I have dropped over 10 pounds and, more importantly, shed quite a bit of body fat. My clothes fit comfortably now, instead of feeling like I was poured into them. However, Turbulence Training has given me so much more as well.

After years of searching I have found a way of eating that I can finally stick to. Dr. Mohr's Nutrition Plan allows me to eat a lot throughout the day so that I am never starving. Additionally it allows me tremendous variety in what I eat and has educated me tremendously in terms of what I am putting into my body.

Craig's workouts have worked for me on so many levels. I find that any of his workouts are a tremendous challenge for me, however they are equally effective and truly give me a sense of accomplishment. I can fit them into a very hectic schedule without a problem. My Platinum Membership also gives me the choice of a seemingly endless list of professionally designed, highly effective workouts.

Finally, the message boards at www.ttmembers.com allow me to have a support group who can answer just about any question I have in a very short time. This program has allowed me to develop an entirely new and rewarding lifestyle!"
Brian St.Pierre

Send in your Turbulence Training testimonial to Support AT TurbulenceTraining.com and you'll be eligible to win the Testimonial of the month and a 1-Year Platinum Membership.

Get a free 3-month Basic Membership when you start Turbulence Training today!

Click HERE to get started with Turbulence Training

Lose fat over the holidays with short, fast, fun workouts,

CB

PS - The TT for Abs Workouts remains Free to all TT Members.

Click HERE to get started with Turbulence Training

Bodyweight & Interval Training Video Update

Two new videos for you today...

1) Ok, who says I can't do comedy...

Rush over to MensHealth and watch the video called, "Challenge Run". I was doing all I could not to laugh through this one...it was at the end of the shoot, we were tired, and just did a few bloopers, but it came out pretty well.

Hurry, it will only be there for the next 7 days.

Watch the Challege Run Video HERE

2) New Youtube Video on how to do bodyweight circuits...

Go here ==> Bodyweight Circuit Training

Its the classic bodyweight circuit lesson I give about taking 3 upper body-bodyweight exercises and 3 lower body-bodyweight exercises and alternating between upper and lower to complete a 6-exercise bodyweight circuit. Give the sample circuit a try in place of your boring, traditional cardio, or in place of your normal, fat burning interval workout.

Have Hollywood's people call my people,

CB

PS - Click HERE for more bodyweight workout videos

America's Top Trainer

You know a trainer is good when I am impressed by his results...so it is time for you to meet America's top new body transformation trainer...

His name is Darrin Steen.

CB: What is the first thing for both diet and exercise that you want to change in your clients for fat loss?

Darrin Steen:
With the diet it is two things.

Higher quality foods (more natural / less preserved) and smaller and more often with the meals, making sure to combine protein and carbs together. In only a few weeks' clients totally understand how to manipulate the amount and source of carbs for the different days of their fitness schedule.

With exercise it is obviously to be consistent to two or three 60 min. resistance and two 45 min. interval cardio sessions (upon wakening, in a fasted state). Next is intensity. To go beyond perceived failure, while at the same time keeping things safe. To make light weights feel heavy by slowing down rep speed (3-1-3) and isometrically squeezing target area. Working on the mind muscle connection.

CB: What role does slow cardio have in your fat loss programs?

DS:

Click HERE for the rest of Darrin Steen's interview

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Featured Articles & Resources at TTMembers.com:
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DOWNLOAD: The TT Bodyweight 500

The ultimate fat loss challenge - a 4 week program that includes a new challenge every week - eventually building up to the legendary TT Bodyweight 500.

I think its great to add a "challenge" to your fat loss program...that way, you stay motivated, you stay competitive, and you keep on improving your performance - which often leads to more fat burning.

Download the TT Bodyweight 500 HERE

"I loved this workout as a change from my regular gym workouts, plus I know the fat was just melting off during the workout and my metabolism was increased for hours after. Great stuff!"
Brad Pilon, CSCS, Fasting for Weight Loss

Let us know your challenge time!

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WATCH: The TT for Abs & Bodyweight 500 Videos

Each month Craig Ballantyne or another certified Turbulence Training coach will create a 4-week workout plan to help you lose fat, build muscle, burn calories, and get in the best shape of your life.

Watch TT Workout Videos

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

READ: Supplement Recommendations from Holistic Nutritionist

Dr. Jonny Bowden is a board certified nutritionist with a masters degree in psychology and counseling and a PhD in holistic nutrition. He's also the author of several books including, "Living the Low Carb Life: Choosing the Diet that's Right for You from Atkins to Zone", and his latest: "The 150 Healthiest foods on Earth".

Read Jonny Bowden's interview HERE

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Have a fat-burning week!

Craig Ballantyne, CSCS, MS

PS - Back in July...

While you were enjoying summer nights on the patio, I was sweating in the gym till 11pm recording workout videos for the entire 6-Month Bodyweight TT Manual...and now I am starting to get these videos up on the member's site.

This week, I added Workouts A through C from the Preparation Phase of the 6-Month Bodyweight Manual.

Platinum Members can watch the videos here:
http://www.ttmembers.com/members/department54.cfm

"I was a high school athlete, wrestling, football, baseball. Never once did I see my abs. My waist was almost two inches smaller than it is now but I still had a covering over my abdominals. This morning two horizontal divisions appeared in the mirror for the first time. Considering how hard I have worked in the past, it is amazing that TT is able to consume fat the way it does."
Paul Kazim, TT client

"Craig, the TT membership is amazing. I'm still surprised at how quickly I get a response to any question. Its incredible that for one very reasonable price TT members get access to all of your previous workouts and all of your new ones for an entire year. Talk about overdelivering!"
Mickey Glick

Click HERE for the TT Forums

8 Moves You've Never Seen Before...

Okay, time for 8 moves you've never seen before...but don't worry, this isn't me dancing or when the lights go out at home, its just a video I filmed for Men's Health for a workout I gave them...

Click HERE for the video & article

A fun little workout. Very similar to the October TT Workout of the Month (minus the 500 bodyweight challenge).

So check that video out...and hey, give me some credit, I had to do that whole thing "ad-lib" - straight off the top of my head. I think it only required 2 or 3 takes.

Now for my workout today...I did Workout 2, Phase 4 of Maximum Mass, and then finished with some kettlebell 1-arm snatches with the 53lb kettlebell (4x15)...good interval work...

Yesterday, I did some snatches and 1-arm presses and overhead walks with the 70lbs kettlebell.

Good workouts,

CB

PS - Don't miss the Bodyweight 500 videos HERE

PPS - Click HERE for grocery shopping tips

Can You Gain Muscle & Lose Fat?

One of the biggest debates in fitness is...

"Can you gain muscle and lose fat at the same time?"

My answer...
According to testimonials for my program, a lot of men and women are able to do it. On the other hand, according to science, it shouldn't be possible.

So what's the real answer?

Here's where we know it can happen in humans:

a) in people taking steroids
b) in teenage boys

I think it would be hard to dispute either of those.

In both cases, these people have the optimal hormonal environment for fat loss and muscle gain, so we must do everything we possibly can in order to replicate it.

That means controlling insulin, eating enough fat so that we aren't short of testosterone, and minimizing cortisol. We must also use high-intensity exercise as it might boost Gee-H levels, and that might be a secret to achieving the impossible.

The plan to do that would include following every little bit of theory that we believe in:

• At least 6 mini meals per day
• Perfect pre and post workout nutriiton
• Using multi muscle movements done at high intensities, but also using a variety of rep ranges to stimulate maximum growth
• Using intervals, not long slow cardio
• Not doing too much, getting enough rest and sleep

So who has the best chance besides young men?

People that are at the opposite extreme. Running on garbage food, sitting on the couch. Etc. Take those people, put them on the right program, feed them the fuel and from my experience, you'll have near miracles.

And at the very least, men and women can gain muscle and lose body fat percentage - but that's a bit of a cop out.

For true gains in muscle mass with simultaneous losses in fat mass, you need to follow the above - and that's why TT is designed as such. To maximize the potential for gaining muscle and losing fat at the same time.

Start today and you'll be fit by the time the New Year's crowd lines up for their memberships,

CB

P.S. TT Members get more

Sign up today and you'll get 2 workouts for the price of 1.

You'll get the TT for Abs Program AND the TT Bodyweight 500.

Join the Fat Loss Forum & Get the Workouts

P.P.S. Become a TT 500 Bodyweight Member today...

Click HERE for the TT Bodyweight 500

"Having "no time to train" is no longer an excuse now that CB has released his "TT 500 workout".  If you want to get your metabolism jump started, your muscles pumped and your butt kicked then this is the workout you need.  This is a whole body workout that will challenge you both physically AND mentally.  Every muscle in your body will feel the effects of this workout for days after.  Another gem from the CB vault has been released!"
Chris Lopez, Toronto Fitness Expert 

Getting the Ab Burn & 6-Pack Abs

Ah yes, training for the burn. Doing hundreds of crunches until your abs are on fire, that's how you get ripped abs, right?

Uh, no.

Try as I might, I can't justify doing hundreds of crunches per set. How could that possibly get you ripped abs? Seriously, maybe I am too stupid to understand. Can someone please explain the physiology behind this approach to training?

No matter how many crunches you do, you won't be able to get rid of your ab fat with crunches alone. You need a good diet and an increase in your calorie burning from strength training and interval training.

You don't need to do abs every day. Instead, train them twice per week and use non-conventional exercises such as Mountain Climbers and Stability Ball Jackknives to reduce the stress on your low back.

Click HERE for no-crunch ab exercises

If you are an advanced bodybuilder, you can get into using some reisisted cable crunches, etc., in order to build ab muscle. But only if you are of low body fat already, and need to build your abs.

Most people need to focus on the basics for abs first, before crunching their brains out.

I put together an entire 4-week program that gives you the ab workouts, the interval cardio, and the dumbell and bodyweight strength exercises you need to sculpt your body and see your abs. Remember what I wrote yesterday? Australian researchers beleive interval training is the only exercise method that can "spot reduce" your belly fat. So don't waste your time a-crunching when you should be spending it on intervals.

Even my new bodyweight 500 program will be time better spent on getting 6-pack abs than chasing the "ab burn". Trust me, if you can do the bodyweight 500 in less than 30 minutes, there's no way you won't have a 6-pack and almost single-digit body fat. As Alwyn Cosgrove says, "Train for performance and you'll get the body you want". But train for the ab burn, and you'll just be wasting your time.

Click HERE to become a TT Member in October & get both programs for only $19.95

CB

PS - Each workout also comes with exercise videos you can watch by clicking HERE

Monday Workout - Why do people do this?

Today I started phase 4 of Maximum Mass from Jay Ferruggia , and it was a quick workout with some of my favorite exercises. Good times.

But in the gym, I watched a guy squat 95 lbs while standing on two inflatable discs.

Whats the freaking point?

This guy could easily squat more than 95lbs. What did he think he was getting by doing it on 2 pink ballons?

As he lowered himself, he ended up leaning forward as his feet shifted over the discs, so he was overloading the knee joint and the quadriceps rather than the hips and the glutes/hamstrings.

An exercise in futility. Yet someone, somewhere, thought that was a good idea and either showed him or told him to do it. Shame on the guy for doing it, but double shame on the person who showed him in the first place.

Stop doing that,

CB

Intervals Cause Spot Reduction of Belly Fat

According to Professor Steve Boucher, the Australian co-author of the latest interval training study to show intervals work better than slow cardio, "high intensity intermittent exercise may result in greater fat loss in the abdomen".

Basically, intervals burn stomach fat first, over all other sources of fat on the body.

Now we all have heard that spot reduction doesn't work. If you haven't, here is the story. For some reason, many people think that by doing tons of crunches, they will burn stomach fat. Unfortunately, that just isn't true.

In fact, Boucher quotes the following example...

"...researchers have examined the fat content of elite tennis players' racket arm. The logic here is that if a tennis player uses his racket arm much more than his other arm then the fat content should be less. Racket arms of tennis players usually possess greater muscle and bone mass but similar fat levels."

So here's the odd thing about Boucher's theory...Notice that he's not claiming sprint interval training done on a bike will burn more fat around your legs. Instead, he's claiming that interval work done by your legs will lead to a spot reduction of fat from around the belly. Completely backwards to what the beginner exerciser thinks.

Let's examine the study* Boucher is involved with...he and his colleagues put young women into two groups.

*Trapp, E.G. (2006). Effect of high intensity exercise on fat loss in young overweight women. PhD thesis.

Group 1: Three workouts per week of 20 minutes of intervals (8s sprint followed by 12s recovery) for 15 weeks

Group 2: Three cardio workouts per week of 40 minutes for 15 weeks

Group 1, the interval group, lost a signficant amount of abdominal fat.

Boucher and his group thinks this interval program will work really well in men with lots of abdominal fat.

So why do the intervals work so well?

Boucher believes it has something to do with the increase in hormones called "catecholamines" (adrenaline is a catecholamine hormone). These increase after intervals, but not after slow cardio. Catecholamines are a fat burning hormone and there are a lot of catecholamine receptors in belly fat...so he seems to think the elevated fat burning hormones from intervals ends up leading to targeted belly fat burning.

Interesting theory...we'll see if they do more research and are able to confirm that belly fat burning hypothesis. Regardless, its great to see studies showing intervals to be more effective for losing stomach fat than slow cardio workouts.

Surprisingly, Boucher recommends stationary cycling as one of the best ways to burn fat with intervals. Seems like another fat loss expert has been saying that for years now...oh yeah, it was me! The Turbulence Training for Fat Loss manual recommends stationary cycling against resistance...because I know it works.

Boucher also recommends a Mediterranean diet (lots of fruits and vegetables)...another commonality with Turbulence Training (that is, the emphasis on fruits and vegetables).

So there you go...Turbulence Training years ahead of this study, but supported by the latest scientific research and the expert's hypothesis. And don't forget, Boucher and his group didn't even throw in the Turbulence Training resistance training exercises...that probably would have resulted in even more belly fat burning and loss of stomach fat.

Keep your eyes on this blog for more fat loss research and the best fat burning programs you can get,

CB
Bodyweight Training for Intervals

7-Day Food Guide & Grocery List

I spent last week with John DuCane from www.DragonDoor.com - he has some very cool kettlebell videos coming out...and I just ordered 4 new kettlebells from him, including one of the 88 pounders. Some day I will get one of the beasts (the 106 pounder).

Lots of fun...and now some big news for you!

Woohoo!

The Bodyweight 500 videos are up here and you can download the program and get started today or tomorrow with this great workout...its up to you. We've had a couple of clients go through the 500 workout and just loved it...because they like intense fat burning workout routines.

"I just finished Craig Ballatyne's 500 Workout. That was tough, but a lot of fun. The workout was super intense. I've never done a workout like that before...all those great exercises, and a lot of reps too...(talk about fried rear-delts!).

Twenty-four minutes and 44 seconds later, I was sweating, my heart was pounding, my arms were ridiculously pumped, and...I was done.

I loved this workout as a change from my regular gym workouts, plus I know the fat was just melting off during the workout and my metabolism was increased for hours after. Great stuff!"
Brad Pilon, CSCS, Fasting for Weight Loss  

If you don't want to lose fat and improve your pushups, chinups, and muscle endurance, then its not for you. You probably want a Pilates video or something.

Click HERE for the Bodyweight 500

Today, I'll do some kettlebell snatches, bodyweight exercises, and kettlebell getups (with the 53lbs kettlebell). And lots of dog walking.

And well, if it's Sunday, you should have plans to hit the grocery store and to prepare your meals for the next 7 days. See our grocery list at the bottom of this email. Print it out and take it with you.

And now here are your guidelines for the next 7 days.

Monday
TT Workout. It never hurts to have a trainer check your form, and make sure that you are pushing yourself hard enough.

Alternatively, a workout partner can make all the difference in helping you bust through a plateau. The quote most often heard in the gym, "I'd never work this hard on my own." Is this true for you?

Tuesday
30 minutes of activity.

In addition, use fitday.com to check your diet for excess calories. By now, you should have developed many healthy eating habits...however, sometimes things start slipping. So give yourself a little review. It's never too late to start eating properly.

Wednesday
TT Workout. Add 5% more weight to your main exercise, and reduce the number of reps per set by 1. Keep perfect form of course, but increase the intensity.

You might even find that you can do all of the reps with this new, increased weight. That will lead to more Turbulence, and more calories burned. If you want to increase your interval intensity instead, do the same - increase your speed or resistance by 5% on the treadmill or bike.

Thursday
30 minutes of activity. Try something new. If you haven't done any bodyweight circuits yet, give those a try.

Friday
Fat Burning Workout. Then try to eat 8 small meals today which should give you even better results than eating 6 small meals.

The 8 small meals/snacks: Breakfast, morning snack, lunch, afternoon snack, pre-workout, post-workout, dinner, and evening snack.

Saturday
30 minutes of activity. Check in with your social support group and trade fat loss secrets.

Sunday
30 minutes of activity. Plan, shop, and prepare. Make it your goal to purchase the most healthy grocery order of your entire life. You get extra bonus points if the clerk says, "Wow, what a healthy order".

Here are some of the items on my list:

 

Vegetables

Peppers (red, yellow, green, & orange),

Spinach

Asparagus

Broccoli

Snow Peas

Mushrooms

Frozen mixed vegetables

Tomato sauce (sugar free)

 

Protein Sources

Chicken breasts

Turkey breasts

Salmon fillets

Lean beef

Milk

 

Carbohydrates

Oat bread

Oatmeal (no sugar added)

Whole-wheat pasta

 

Other

Green tea

Unsalted, not roasted nuts (almonds, pecans, & walnuts)

Dr. Chris Mohr gives even more options in his Nutrition Guidelines that come with your TT membership.

Nutrition has a huge impact on your success,

CB

P.S. Become a TT 500 Bodyweight Member today...

Click HERE for the TT Bodyweight 500

"Having "no time to train" is no longer an excuse now that CB has released his "TT 500 workout".  If you want to get your metabolism jump started, your muscles pumped and your butt kicked then this is the workout you need.  This is a whole body workout that will challenge you both physically AND mentally.  Every muscle in your body will feel the effects of this workout for days after.  Another gem from the CB vault has been released!"
Chris Lopez, Toronto Fitness Expert 

"I also wanted to let you know that I dropped 5lbs based on your articles and programs and kept it off for 3 weeks now (I'm 5'7 and now a strong 130lbs)... I am a health-knowledge "junkie" and have bought hundreds of e-books and print books and bought at least a dozen workout programs but this is the best structured and planned program I have come across to date.  The simplicity and organization of the programs make the workouts manageble and fun and because you get results fast and you are motivated to continue on - changing and progressing day after day. It is an addiction to workout now and feel healthy...  On behalf of so many afraid or too lazy to speak up I would like to say thank you!!"
Nadia Dedic 

"Craig, I'm trying to think of an easy way to say this...You are the absolute BEST!  I wanted to say another word, but it wouldn't be rendered appropriate! All I can say is WOW to the TT Membership Pass.  Actually, I'll have to say it again..."WOW!!!" There's so much in there - it's unbelieveable!  I know some of my clients will hate me for these workouts, but love the results they get. This has to be the ultimate in training manuals.  Hands down.  Best I've ever seen. I'll be digesting these manuals like you wouldn't believe Craig.  The 6-month bodyweight is worth the price of the package itself! And just because I have the pass doesn't mean I won't stop supporting and buying from you Craig - no doubt about it!  Thank you so much!  I'll make ya proud!"

Lee Smith, Las Vegas

 

Click HERE to become a TT Member

Fruits

Apples

Oranges

Blueberries

Peaches

Grapefruit

Raspberries

Avocado

 

Saturday Workout with Kettlebells

Trained with the 70 pound kettlebell today. Did snatches and 1-arm swings. Followed with jumps, sprints, and wrestling the dog.

The snatches were done for low reps, the swings as interval training. Here are some more interval training resources...

Interval Training Definition

Interval training video

And some more videos, while we are at it.

Fat Loss Supersets

Unique Ab Exercises

And the classic... Men's Health 300 Workout

CB

Walking Program for Weight Loss - Lose Your Waist OR Waste Your Time?

From Brad Pilon...

I recently read an article in a fitness magazine that was titled
"How to walk away the pounds".

While this particular article had good intentions, I don't think
cardio (espeically walking) is an effective tool for weight loss.
Consider this, if you are of average weight, you would have
to walk 5 miles to burn an extra 500 calories a day. Even at a
fairly fast pace, it would take you about an hour to walk 5
miles. That's a lot of work just to burn 500 calories.

If you kept your calorie intake exactly the same over the
course of the week, and managed to walk for an extra hour a
day at a fairly fast pace, you may be able to burn of an extra
pound of fat per week.

This is assuming that the amount of calories you eat over the
course of a week is EXACTLY equal to the amount you need to
stay at your current weight. If you were overeating even
slightly during this week, then the extra walking would have
even less of an effect.

7 hours of exercise for a maximum of 1 pound of fat loss is
not a very effecient use of anyone's time! And, while walking
7 days a week may be possible now, think about what it
might feel like during the winter months!

This is why I believe that eating for weight loss is much
more effective than trying to 'sweat off' the pounds.

With the proper nutrition plan reducing the amount of calories
you eat by 500 calories can be almost effortless.

I have found that the very best, most efficient way to lose
weight is to combine a solid weight loss nutrition program with a
resistance training program.

Once you have these two "pillars" in place then you can
sprinkle in a little bit of extra walking, but think of this as
more of a recovery exercise that helps you clear your mind
and take a stress break (with a bonus of being able to help
burn some calories), rather than counting on it to really make
you shed the pounds.

Brad and the team at grrlAthlete.com

PS- Typical cardio machines like treadmills have been found to
overestimate the amount of calories they burn by 15-20%, so
be careful when estimating how effective these machines are
at tracking your calorie burning efforts.

PPS- I have received some more great feedback about Eat
Stop Eat, and I have added some of it to the testimonials
Section of the Eat Stop Eat website, you can read them by
going HERE.

 

Friday bench workout

Combo of workout 3, phase 3 of Jay's program as well as a little extra bench press work.

Was kind of tired from last night though...so not the best workout ever.

New workout starts next Monday.

CB

Bench Press Workout Today

Finally got home at 3:35am last nite, slept an extra hour this AM, and am looking forward to a bench press workout with a pro strength coach this afternoon. Will also do the Ferruggia workout 3 from Phase 3 of his workout...then his new program starts next week.

Get ==> Muscle Building Secrets by Jason Ferruggia

What I Would Eat for Fat Loss

I'm writing this from Reagan National Airport, at midnight, where I've been stuck for over 6 hours...waiting for a plane that has been delayed, delayed, and delayed again.

Funny I should be writing about eating, when I'm close to starving, in a practically deserted airport, knowing I won't get anything to eat until I get back to Toronto after 2am.

Ironically, I'd be eating better on my fat loss program!

So here it is...this is what I expect to eat (similar to what I've done in the past) when and if I ever need to lose body fat.

If I were on a fat loss program, this is what I would eat:

Breakfast 1
yogurt, pecans, berries, 1 tspn peanut butter, 1 apple

Breakfast 2
3 "omega-3" egg omelet, 1oz cheese, mushrooms, 1/2 tomato, 1/2 green pepper, 1 orange, Greens Plus Drink, 2 cups Green Tea, 1 tbspn carlsons fish oil

After Workout
500ml chocolate milk

Lunch
chicken breast, spinach, 1/2 red pepper, 1/2 yellow pepper, 1oz walnuts, 1 orange or grapefruit

Snack
1 apple, 2 oz almonds

Dinner
salmon or red meat, 1.5 cups broccoli, 1/2 cup asparagus, 1 tbspn carlsons fish oil

Snack
orange or grapefruit, 1 oz almonds
or
1 apple, 1 tbspn natural peanut butter

This is very similar to what I've done in the past. That's probably around 2200-2500 calories.

But right now, because I am still gaining some weight, I eat a lot more bread, pasta, and oatmeal in addition to everything listed above.

And yet I still stay very lean on a high-carbohydrate diet:

Click HERE for the latest photo - me at 191 lbs

And when traveling, as I am this week to Washington, D.C., and Bethesda, MD, I always I always pack a lot of almonds, pecans, walnuts, jerky and apples. It's easy to avoid the crap at the airport.

Plan ahead and you can do it,

CB 

PS - Here's an update on my progress on Jason Ferruggia's Muscle Gaining Secrets Program

After 12 weeks on the program (plus 4 weeks where I was sidetracked and not on the program), I stand at about 191lbs, up 15 from the start, and as you can see, just as lean as on day 1 of the program.

If you want to build muscle, Click HERE for Jay's muscle building program

PPS - If you have some free time and want to learn more from the fat loss experts...

Listen to Alwyn Cosgrove and Brad Pilon's interviews:

Click HERE for Cosgrove's audio interview & transcript

Very important points he makes on hanging around lean people to get lean, and also on Berardi's "g-flux" theory, which means a person will get different results if they eat 2000 and burn 2000 calories than if they eat only 1300 calories and burn 1300 calories...very similar to the calorie is not a calorie argument.

Brad's interview here might give you a new lifestyle type of dieting: Click HERE for Brad Pilon & Eat-Stop-Eat

Books I've Read this Year

Tuesday I traveled to Washington, D.C...Airports always give me time to read through the many newsletters and books I have purchased and subscribe to...I wanted to read 100 books this year, but I'm way off that, although I spend a lot of time reading print newsletters instead, so that makes up for it.

Here's what I've read so far this year...

Training/Nutrition Books

1. Naked Warrior – Pavel Tsatsouline
2. Naked Nutrition – Mike Roussell
3. Never Gymless – Ross Ennamit
4. Pace – Dr. Al Sears
5. Infinite Intensity – Ross Enamait
6. Enter the Kettlebell – Pavel Tsatsouline
7. Weight Loss Fast - Brad Pilon
8. 6-Minute Circuits - John Barban
9. No-Nonsense Muscle Building - Vince DelMonte
10. Muscle Building Secrets by Jason Ferruggia

Business/Motivational/Fiction

(*** = highly recommended for your business if you sell anything)

1. Purpose Driven Life – Rick Warren
2. The New Testament
3. Never Eat Alone – Kevin Ferrazzi
4. Multiple Streams of Internet Income – Robert Allen
5. Primal Branding – Create Zealots for Your Brand – Patrick Hanlon
6. Listbuilding – Mark Hendricks
7. Google Cash – Chris Carpenter
8. Success Secrets of Online Marketing Superstars
***9. The Psychology of Influence & Persuasion – Robert Caldini
***10. The 4-Hour Work Week – Tim Ferriss
11. How to Sell at Higher Margins Than Your Competitors – Steinmetz & Brooks
12. Success is Your Birthright – Larry Adeson
13. Blue Ocean Strategy – W. Chan Kim
14. Instant Income – Janet Switzer
15. The Starbucks Experience
***16. The New Psycho-Cybernetics – Maxwell Maltz (a must read for everyone)
17. Flip – Various authors
18. Made to Stick – C&D Heath
19. Black Swan – Nicholas Taleb (man, his first book was so much better...)
20. Clublife – Rob the Bouncer
21. Richistan – Robert Frank
22. My Unfinished Business – Dan Kennedy
23. Marley & Me

And the book I just finished Tuesday on a flight from Toronto to Washington was Dan Kennedy's "NO BS Time Management System for Entrepreneurs". This should be required for anyone that actually feels a need to get something done in a day.

A lot of the lessons in this book are repeated in the "4-hour Work Week"...but Kennedy's book came first (by 10 years).

Basically, don't allow anyone to interrupt you, focus on getting a few major things done each day, and don't mess around. You might come across as rude to the "Chatty Cathy's" at your workplace, but its worth it to actually get something done.

Such as reading a book,

CB
PS - Up next is "Thick Face, Black Heart"

PPS - The first "book" you should read is my new TT Bodyweight 500

"Having "no time to train" is no longer an excuse now that CB has released his "TT 500 workout". If you want to get your metabolism jump started, your muscles pumped and your butt kicked then this is the workout you need. This is a whole body workout that will challenge you both physically AND mentally. Every muscle in your body will feel the effects of this workout for days after. Another gem from the CB vault has been released!"
Chris Lopez, Toronto Fitness Expert

Hardgainer Battle...Vince vs. Jay

If you want more muscle building info, check out this discussion between Jason Ferruggia  and Vince DelMonte

Two former skinny guys showing you how it's done, hardgainer style.

Jason: Vince, like me, you were a skinny kid growing up and a stereotypical hardgainer. How much trial and error did you have to go through to come up with a formula that works for guys like us?

Vince:
To be honest, I lucked out and found myself a 'savior."  I met this natural level bodybuilder (at my church of all places) who basically took me under his wing and became my coach right before I decided to transform my body.  

This guy was a tank!  225 and 5% body fat all year round and I believe he was in his late 40's.  He started giving me these "old school" workout tips and techniques and programs and before I knew it, I gained 41 lbs of lean muscle in six months.

Over the past 5 years, I've finessed the program by working in the trenches as a trainer - with sometimes 40-50 clients at a time and found how to tailor the program to virtually anybody - teenagers, young gals, beginners, older fellows, moms... anybody.

Building muscle is really not that complicated.  There are only a few universal principles that need to be applied consistently, over time, for muscle growth.  As long as these "ingredients" are in place, there is no reason anyone should spend years going through trial and error.  

Don't get me wrong, some individuals have unique situations that require some tweaking but for the most part, building muscle is very simple in theory but difficult in "doing!"  

Jason: What do think made the biggest difference? Are there a few things that you discovered that really made a huge impact on your training?

Vince:
Four things for now:

1. Truly "high intense" workouts.  The first time I learned how this principle works, I ended up in the bathroom puking worse than a first year keg party.  Most guys are just not giving their muscles a reason to change.  The wor kout are too easy for their body's so the body laughs back at them and says, "Nice try..."  

2. Infrequent workouts.  If you are training more intensely, will it take longer or shorter to recover?  Longer!  So the key is to find the optimal number of days in between workouts to allow for recovery and adaptation to occur.

3. Progression.  When I started to make a conscious effort to "out do" my previous workouts performance with either a extra pound or extra rep.  The best way to measure your bodybuilding progress is by using the standard of strength.  

4. Consistency.  It's critical you stay dedicated and consistent all year round to maintain motivation and see results.  
**********

These guys will help you build muscle,

CB
PS - I'm using Jay's program to build muscle...up 15 pounds in 12 weeks.

Click HERE for a picture of my progress

Jay and Vince both recommend less volume, so take a look at your program and see if you are doing too much.

PPS - Wanna skip the muscle building and go straight to bodyweight training?

Get the TT bodyweight 500 here

Bodyweight 500 Videos & Kettlebell Workout

Allright, the Bodyweight 500 videos are up here and you can download the program and get started today or next Monday with this great workout...its up to you. We've had a couple of clients go through the 500 workout and just loved it...because they like intense fat burning workout routines.

If you don't want to lose fat and improve your pushups, chinups, and muscle endurance, then its not for you. You probably want a Pilates video or something.

Click HERE for the Bodyweight 500

Today, I did kettlebell snatches (3x15 with 1 minute rest) and some bodyweight exercises and kettlebell getups. That was it. Quick workout today.

CB
Get TT for Abs & the TT Bodyweight 500 HERE

5 Things I Must Do...

There are only 100 days left in the year, but you can still accomplish big things, such as improving your income, losing 20 pounds, or even finding the love of your life.

Those might be some of the goals you set on Jan. 1st, but maybe something came up and you haven't hit them yet. Don't worry, I haven't hit all mine yet either. Here are just some of the things I must do before the end of '07...

• Hit 195lbs
• Build a new set of shelves for my library to hold all the new books I've purchased
• Read a LOT more books (I had a goal of 100, but I've only read about 27 so far this year - I'll share this list on my site later this week)
• Power Clean over 225lbs
• Give blood
• Snowboard

Fortunately, I've crossed of over 50 of the goals I set on New Years eve, 2006. And I've done a lot of things that weren't on the list as well - such as putting on my own seminar (that will be held in November for Trainers who want to improve their business).

As you can see, I am no stranger to goal setting, and I hope that you take time to goal-set as well.

Setting goals or even making New Year's resolutions is not a bunch of hogwash, cheesy, fluffy hocus-pocus either. It's no joke.

Research shows that people who write their goals down succeed far more than people that don't write down their goals. It's that simple. Write them down, review them, and keep them at the forefront of your thoughts - that way you'll always be working towards them.

What I have done in the past is create a word document with goals for different areas of business, my finances, my own workouts, my reading list, and some travel goals. I keep those on file and refer to them often, several times per week.

And I must say, its served me well. Not only as a motivator and schedule but also as a reminder about goals that I would have forgotten about if I didn't write them down.

Last Christmas I got an e-book from a trainer in the UK named Dax Moy. He's a bright guy, and has done phenomenally well with his business.

Anyways, Dax's goal-setting e-book is called "The Magic Hundred " - and it's perfect for you to check out today - since there are only 100 days left in the year (actually, only 99 now!).

In it, Dax tells some good stories about his own life and how he developed his goal setting system. Drawing from those lessons, he shows you how to achieve 100 phenomenal goals in a short amount of time.

I'll let him tell you the rest of the story here:

Dax Moy's Magic Hundred

It helped me identify several new significant goals and strategies of achieving these goals. It was an excellent brainstorm tool, and a kick-in-the-butt to organize the goals into readily achievable tasks.

What more can I say? If you want to achieve something extra special this year, strike that, if you want to achieve something extraordinarily special in the final 100 days of the year, then pick up the Magic Hundred and get going NOW!

It's what you make of it,

CB

PS. Let's face it. We are often lacking motivation at this time of the year...thinking about the upcoming holiday season...

But you can make this the best, most productive part of your year...use the deadline of New Year's Eve to accomplish great things...and just think, at the stroke of midnight this New Year's, you can look back proudly on your accomplishments, more than ever before.

Click HERE to get Dax Moy's Magic Hundred program  

Within the hour of starting to read Dax's book, you'll be full of ideas, more motivation, and commitment to succeeding. I look forward to hearing great things from you this year!

PPS - Dax was one of the most impressive business owners I met last year. The guy has it figured out. Not only is he doing well financially, but he spends a LOT of time with his family.

And isn't that what its all aboot? We all want to succeed but we want to have fun at the same time. That's why Dax makes you set adventure goals as well as health goals, financial goals, and goals in other areas of life.

Read More About The Magic Hundred  

Muscle Building Workout

Today I started my last week on Phase 3 of Jason Ferruggia's Maximum Mass program, and it was a good workout. Squats, benches, cleans and a few other things. Good set and rep range too.

Tomorrow I'll play around with the kettlebell, do some mobility work and stretching, and use the foam roller. Really working on decreasing the tension in my upper back these days and increasing range of motion through some drills and static stretching for various parts of the body. Also getting back into a bit more running and jumping. Use it or lose it.

Then on Wednesday, I'll use the hotel gym in Bethesda, MD, to do Wednesday's muscle building workout.

If you want more muscle building info, check out this discussion between Jason Ferruggia and Vince DelMonte.  

Two former skinny guys showing you how it's done,

CB
PS - Wanna skip the muscle building and go straight to bodyweight training?

Get the TT bodyweight 500 here

TT Members Tour & The 500 Workout is Now Available

I'm an impatient guy, and couldn't wait to get the 500 workout up and available for you. So you can now download it and get started on this program today - preparing for your first Bodyweight Challenge this weekend.

Click HERE to download the Bodyweight 500

The ultimate fat loss challenge - a 4 week program that includes a new challenge every week - eventually building up to the legendary TT Bodyweight 500.

I think its great to add a "challenge" to your fat loss program...that way, you stay motivated, you stay competitive, and you keep on improving your performance - which often leads to more fat burning .

Alwyn Cosgrove likes to talk about how training for performance will lead to an improved physique, even if the individual was not focusing on changing their body. And I always like to suggest trying to achieve one new personal best each workout...that way, you are always improving performance and avoiding dreaded plateaus.

And if you aren't sure what TT Members is all about,

Click HERE for a video tour of the site - cool stuff

Each month I create a 4-week workout plan to help you lose fat, build muscle, burn calories, and get in the best shape of your life.

Become part of the Turbulence Training community today and visit the discussion forums where world-class nutrition and training experts are helping members tweak their diet and workout programs to lose fat, burn calories, and build muscle... to get more results in less time.

With the help of everyone at TTmembers.com, you can start to lose fat fast, right now!

Click HERE to become a TTMember today

Don't forget to ask your questions on the member forum,

CB
The TT Bodyweight 500 Workout