www.TurbulenceTraining.com - Fat Loss Workout Routines
Q: In the bodyweight 200, where it says to do 20 stepups and 30 forward lunges, does that mean 20 stepups on each leg and 30 lunges per leg, or does it mean 20 total stepups and 30 total lunges.
Answer:
Good question. I cover that in the bodyweight 200 video.
Click HERE to watch the TT Bodyweight 200 & the TT Bodyweight 500 videos
Today's abdominal Q'n'A finishes up "Ab week" here at Turbulence Training...and I want to talk about a tough ab workout I did this week...Ouch. I knew I was going to be sore as soon as I finished the first set of this new ab exercise. In fact, even though I trained Monday at 1pm, the soreness was already setting in by 7pm that night.
And as I type this, almost 36 hours later, it still feels like I put my abs through a paper shredder.
All thanks to my new favorite ab exercise which I'll mention later...
And last week, one of my best friends used a similar version of the exercise to work her abs harder than she had ever worked them before. She told me she had a tough time just getting up from the couch because her abs were sore from her version of my new favorite exercise...
But first...
Since I wasn't invited to speak on Scott Colby's "Amazing Abs" teleseminar series, I figure we would do our own interview here...
Listen to all the ab interviews HERE
Q: How many crunches do I need to do to get a 6-pack?
Answer:
Ugh, you don't ever have to do another "lying-on-the-floor" crunch ever again.
The most important thing you can do to get closer to seeing your abs is to lose belly fat. A heavily muscled guy will be able to see his abs at around 15% body fat, and they will look great as you get to 10% body fat.
For women, you'll be able to see your top abs at around 16% body fat, but then you'll have to get very strict on your diet in order to see more of your 6-pack.
But you see, none of the above really depends on crunches...just nutrition and interval training to burn fat.
Q: What do you think of broomstick twists for your obliques?
Answer:
A complete waste of time. This will do nothing to help you achieve a set of 6-pack abs or slim obliques.
I can't believe I still see people doing this.
Q: What is the best type of cardio for fat loss?
Answer:
Interval training, of course. As Professor Steve Boucher of Australia says, "high intensity intermittent exercise may result in greater fat loss in the abdomen".
Which when translated from Australian to North American means, "Interval training burns stomach fat the best".
Q: What should I eat for ripped abs?
Answer:
Less than you need.
You might be surprised to hear that I am not an "anti-diet" type of guy. In fact, I think all diet books (that aren't "crazy") can help.
Dieting is often more of a mental game than anything else...and we will all respond differently to specific eating strategies.
While I'd like everyone to simply eat whole, natural foods each day, you might have more success with a low-carb approach, or Brad Pilon's fasting for weight loss program.
Regardless of your approach, you have to eat fewer calories than your body needs to lose fat. But don't worry, as long as you do some multi-muscle resistance exercises, you will keep your abs while you burn the fat.
Q: Ok, so what is your new favorite ab exercise?
Answer:
The Diagonal Ab Wheel Rollout.
Personally, I think this little infomercial doo-hickey is the most under-rated piece of ab training equipement ever.
Instead of going straight out with your Ab Wheel Rollout, you'll go slightly to the left, come back in, and then repeat for the other side. Do 6 reps per side. And do just 1 set the first time, or else
you'll be very sore the next day. Add a set each workout until you are up to 3 sets of 6 reps...then add reps to each set.
You can also use a Stability Ball (which my friend used to train her abs so effectively) or even a Barbell for Rollouts. I'll get a video of all the "Ab rollouts" you can do, soon.
IN THE MEANTIME...
Scott Colby is interviewing this cast of characters to help you get your 6-pack abs...It sounds like a real Royal Rumble with this motley crew...
Tom "The Ab-inator" Venuto
Jason "Hardcore 4 Life" Ferruggia
Valerie "Hollywood Abs" Waters
Chris "Nutrition is Numero Uno" Mohr
Holly "America's Fat Loss Expert for Moms" Rigsby
Shawn "I'm Bill Phillips' Brother" Phillips
Clark "My Abs Have Been On Every Magazine Ever" Bartram
Jon "Abs over 40" Benson
Mike "Underground Abs Secrets" Geary
And many others...
Click HERE for the ab expert interviews
But hurry, they start soon!
Craig Ballantyne, CSCS, MS
Author, Turbulence Training for Abs
PS - The Abs Controversy...
...isn't just for bodybuilders...it also goes over female fat loss with the top "Fat Loss for Moms" expert in the world, Holly Rigsby.
If you're a Mom of any age, you can't miss her call...
PPS - Tom Venuto is promising to give secrets to give you a hyper-ripped set of abs...
I don't even know what that means, but there is no way I'm going to miss his interview...
Click HERE for the ab expert interviews
Working out on the road is always a challenge, since often I'm tight for time, stuck at an airport hotel (far away from any real gyms), and therefore limited to the hotel gym - which doesn't offer a lot of weight (the dumbells at my hotel here in Tampa Bay only go up to 40 pounds).
But fortunately, today's workout was just supposed to be kettlebell snatches, so I substituted 1-arm dumbell swings in place and did 7 sets of 15 reps per arms, supersetted with pushups, closegrip pushups, and decline close-grip pushups.
It was a good workout...here are some videos of other quick, dumbell-bodyweight workouts you can do in a hotel gym...
And here are a couple of bodyweight circuits you can do in your hotel room, without even going to the hotel gym...
hotel room workout
And finally, a pool workout...
You never know where a workout might break out,
Two Fast and Effective Home Workouts for Moms
Due to a very kind request, you have one more day to grab up the 2 free workout videos you can receive by signing up for your free "5 Ways to boost your metabolism" report.
Moms are loving the fast, effective short burst workouts that they can do right in their living room. If you enjoy these, you will LOVE the Fit Yummy Mummy ebook that will be available in the next 2 weeks (you have the option to receive a DVD guiding you through the first 8 weeks of your Fit Yummy Mummy workout program). More information to come - so be on the lookout! I know a LOT of you are very excited to get started and I am here to help!
Click HERE to sign up for the 5 Ways to Boost Your Metabolism Report
Today's article on the best 6-Pack Ab Workout continues on from Monday's post about the best abdominal workout routine advice.
So I've given my controversial advice about what beginners should do for abs...now for my more advanced 6-pack ab recommendations.
But first, I want to mention some "unknown" ab builders...
a) The Elevated Pushup
b) Straight Arm Cable Pullover
c) Front Squat
d) DB Pullover & even DB Triceps Extensions with extra stretch
All great total body moves to have in your program to burn calories and build abs at the same time.
Okay, now for the advanced stuff that Scott might have gotten out of me IF he had asked me to be part of his controversial ab interview series HERE
3) What do you really need to do to bring out your abs once you have your body fat low?
I would have talked about the pros and cons of Cable Crunches, which are without a doubt, the best resistance exercise for building abs.
There are several ways to do them, with one version being safer but just as effective as all other versions.
The big message I like to get across to clients is that they can build 6-pack abs without ever doing a single crunch while lying on their backs.
It shocks people, but it is true. And I bet Scott will get some other shocking revelations out of the 6-pack ab experts in his unparalleled interview series. And you don't have to pay a thing to listen to the calls live.
Click HERE for the controversial interviews
(including guys like Tom Venuto, Mike Geary, and crazy Jason Ferruggia)
I mean, what the heck is Ferruggia going to say about ab training. They might even have to build in one of those 5-second time delays with his interview, to bleep out his Politically-Incorrect opinions about training. He is going to be controversial.
I bet it will be totally different from what Shawn Phillips and Clark Bertram have to say...and no doubt Jon Benson will cause a stir with his nutrition tips as well.
All part of Scott's master plan to stir up the most controversy in the fitness industry since I settled the "Intervals are better than cardio" debate back in 2001.
Back with my favorite new ab exercise tomorrow,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training for Abs
PS - The Abs Controversy isn't just about bodybuilding...
...it also goes over female fat loss with the top "Fat Loss for Moms" expert in the world, Holly Rigsby.
If you're a Mom of any age, you can't miss her call...
Click HERE to listen to the calls & learn ab training secrets
Did a bench press workout today, worked up to 275x3. Then some pullups, db presses, and rotator cuff stuff. Still on Jay's Maximum Mass...I just got to keep eating...
Also...
We just added more bodyweight videos from the 6-Month BW manual to the Platinum Member's section of www.TTmembers.com
Click HERE for the Bodyweight Videos
Another bodyweight circuit training phase to burn fat and boost your metabolism while preparing your muscles for the next level of bodyweight strength training. After 4 weeks of Phase 2, you'll be ready to move on to the Bodyweight Supersets in Phase 3. . .
There's a big controversy about Scott Colby's new "Ab Expert Interview" teleseminar series. There isn't a charge at all to
listen to the calls as they happen.
Find out about all the ab training experts here:
http://www.AbsControversy.com
A couple of readers have asked me why I wasn't interviewed. Is there something "going down" in the fitness industry? Some type of controversy? Does Scott not like me?
Well no, here's why I wasn't interviewed...
...because the interview would have lasted about 25 seconds.
In my opinion, all you need to do to get 6-pack abs is this...
1) Lose belly fat with nutrition, intervals, and resistance training
Then the interview would be over.
However, some of the other interviews look pretty cool, especially the female specific ones for Mom's looking to lose belly fat after pregnancy. And you can never go wrong with 6-pack experts Tom Venuto and Mike Geary. ==> http://www.AbsControversy.com
But anyways, back to IF I had been interviewed...maybe Scott could have pushed on and squeezed a little more out of me...such as these tips...
1) Beginners should stay the heck away from situps and crunch-type movements until they master the Plank, Side Plank, and Bird Dog.
You have to take care of your back before you can start pounding it with traditional ab exercises.
2) I could have told you about some of my favorite no-crunch ab movements such as...
a) the Stability Ball Rollout (also can be done with the Ab Wheel or as a Barbell Rollout)
b) the Stability Ball Jackknife
c) the Plank with Your Arms on the Ball (which according to research quoted in Mens Health, this exercise works your abs 30% harder than regular Plank - all without messing your low back).
Tomorrow I'll tell you about 5 hidden ab builders...exercises you never knew could build abs...PLUS I'll give my advanced ab training recommendations...
In the meantime, see what type of ab training controversy Scott is stirring up with other experts. You'll get the best exercises and tips for losing belly fat and finally seeing your abs.
Learn about ab training here ==> http://www.AbsControversy.com
CB
PS - The first call starts Monday, so get over there now!
==> http://www.abscontroversy.com
PPS - Tom Venuto claims...
You can "get hyper-ripped and rock-hard like a bodybuilder or
fitness model." Will his bodybuilding methods work for you?
Don't miss his call here ==> http://abscontroversy.com/
Gym mirror, gym mirror, on the wall, who has the best ab training advice of them all?
According to Scott Colby, "Not CB".
After all, he didn't even invite me to be part of his "Amazing Abs" teleseminar series.
Ouch.
But he did line up some good experts to go "toe to toe" (or "ab to ab" if you like) against him as he grills them for all their ab training secrets.
Click HERE to listen to the Ab Workout interviews
Personally, I think it would have been great to put all these ab experts in a steel cage, and see who came out on top, but instead, Scott is interviewing this cast of characters to help you get your 6-pack abs...
Tom "The Ab-inator" Venuto
Jason "Hardcore 4 Life" Ferruggia
Valerie "Hollywood Abs" Waters
Chris "Nutrition is Numero Uno" Mohr
Holly "America's Fat Loss Expert for Moms" Rigsby
Shawn "I'm Bill Phillips' Brother" Phillips
Clark "My Abs Have Been On Every Magazine Ever" Bartram
Jon "Abs over 40" Benson
Mike "Underground Abs Secrets" Geary
And many others...
Click HERE to learn from the Ab Experts
I can hardly wait to hear Ferruggia explain, in his no-holds-barred New Jersey style, how to pack on the muscle AND acquire a lean, flat stomach.
You?ll learn how any sets and reps to do to optimize muscle building, whether you should be doing full body training or split training, the one and only type of cardio training to do, and exactly how many calories you need to eat every day to get ripped.
Maybe I'll forgive Scott one day,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training for Abs
PS - The Abs Controversy...
...isn't just for bodybuilders...it also goes over female fat loss with the top "Fat Loss for Moms" expert in the world, Holly Rigsby.
If you're a Mom of any age, you can't miss her call...
Listen in here ==> http://abscontroversy.com
PPS - The first call starts Monday, so get over there now!
==> http://abscontroversy.com
The segment concluded with a scene of Osteen in the gym, bench pressing on a smith machine, wearing gloves of course.
The voice-over says, "Osteen brings the sames intensity to his workouts as he does on stage. He can bench press 300 pounds."
Of course, the clip shows him bench pressing about 215, maybe 235, on a smith machine, and his arms were as big as my forearms (which aren't that big).
What a really weird thing to claim as a preacher...
I'd have to see it to believe it, because I really, really don't believe it,
CB
PS - And what does it matter anyways what he can bench?
PPS - There's no way he can really bench 300 pounds.
PPPS - Seriously, I would like to see him try and bench 300 pounds on a real bench, not a smith machine. With 3 spotters of course. Safety first. Because there is no way he will be able to do it.
I've been having some great workouts lately, and I hope you are as well...whether you are just starting TT for Fat Loss or the TT Bodyweight 500, I want you to join me and take a positive attitude into your workouts. Here's your 7-day guide to improving your body...
Monday
If you don't know how to do the Romanian Deadlift, Check it out here. This exercise puts turbulence on the glutes and hamstrings, helping those large muscle groups burn more calories, get stronger, and look better.
And if you don't want to do that exercise, then stick to Stability Ball Leg Curls, DB split squats, or DB reverse lunges instead.
TT workout
Tuesday
30 minutes (at least) of enjoyable recreational activity. Doing something you like will help reduce stress and inflammation in your body. Get outside and enjoy yourself. Avoid chaining yourself to a machine in the gym.
Wednesday
TT workout. Don't stress if you only give yourself 20 minutes for a workout. Simply do 1 set of each exercise rather than 3 sets, and you'll still get the majority of the benefits. No need to skip workouts...but you can shorten them.
Thursday
After your 30 minutes of activity, review your fluid intake. Say yes to bottled water and Green Tea. Say no to juices, sodas, and alcoholic beverages.
Friday
TT workout. Finish with bodyweight circuits instead of traditional interval training. Pick 2 upper and 2 lower body bodyweight exercises and perform them in alternate fashion. Here's another example:
a) Step-ups (do all reps on one side first)
b) Inverted Row (use the beginner position if needed)
c) Waiter's Bow (basically, this is a bodyweight Good Morning)
d) Close-grip Pushup (hands shoulder-width apart)
Do 12 reps per exercise. Go through the circuit 3 times. Rest 30 seconds at the end of each circuit.
More Circuit Training Workouts on Videos
Plus, you can now watch the latest CB video of the 10 minute workout
Saturday
This should be your favorite workout of the week...30 minutes (at least) of recreational activity with your social support group. Get moving. Have fun. Live life!
Sunday
Plan, shop, and prepare.
Click HERE for Grocery Shopping Tips
Fight off the Fall fat,
CB
PS - Don't forget the $1 trial membership at www.TTmembers.com
PPS - When you signup, you'll be able to download my last 2 workout programs...
TT for Abs
AND
TT Bodyweight 500
50 cents each when you get your trial membership today!
Click HERE to get the trial $1 Membership
Offer expires TOMORROW...Monday, October 15th, 2007.
You can't workout in only 10 minutes...blah blah blah...you have to do cardio for 20 minutes before you burn fat...blah blah blah...you have to do at least 30 minutes of weight training and 60 minutes of cardio to do a real workout...blah blah blah.
Enough already.
You can get the job done in 10 minutes and even less. A total body workout using just two dumbells, in only two exercises, in a 5x5 foot area.
Click HERE to watch the 10 minute workout video
The 20-minute workout girls have nothing on me, except for unitards,
CB
PS - Only 2 more days to take advantage of the $1 trial TT membership
Q: What is the best way to do intervals to get fast results?
Answer:
If I wanted to get the most results in the least amount of time, I would find a track or field and do my sprints there, rather than inside on a treadmill.
HOWEVER...sprinting requires the most warmup and also the most thought given to the surface you are running on and the shoes you wear.
So caution is urged.
That's why I like the stationary bike, because there is very little to worry about but the results are pretty darn good.
Plus, as Professor Boucher from Australia has said, stationary bike intervals help reduce stomach fat. So bike intervals are proven to work.
Question for Alwyn Cosgrove on the TTmembers forum...
Q: I tend to be chronic undereater, I was averaging around 1000-1200 kcals below maintenance (maintenance is 2300 kcals)for a while and I think I hit a stall on fat-loss because of it.
I've been tracking my calories more diligently and have gotten my intake up to about 800-900 or so kcals below maintenance but it's still a struggle for me. I do 3 TT workouts a week and 3 HIIT/other workouts, too. Can you offer your thoughts on this? At what point does a caloric deficit affect fat loss? What advice would you give to turn things around and get fat-loss revving again?
Answer:
There are really three ways to calculate a caloric deficit.
1) Arbitrarily pulling a number out based on target fat loss per week(e.g. cut 500 calories per day = 1lb per week).
2) A little better - reducing maintenance by 10-20%
3) The main one we use is to use 4 x lean body weight(lbs) as the deficit.
So if you are a 150lb female at 20% fat - you'd have 120lbs of LBM - and your deficit would be 480 calories.
A good rule is to estimate 2 and 3, and choose the lower one. An 800 calorie deficit is a bit too much unless you have a very strict time frame and reason for wanting to lose fat quickly.
It's a tough thing for people to accept - but the smaller the rate of fat loss - the longer you can keep losing fat without a plateau and the easier it is to keep it off.
--
AC
Remember the...14-day $1 Trial Offer for TTmembers...
I want everyone to have fun with the TT Bodyweight 500 Workout...so I'm making an incredible offer for the next 7 days.
You can become a Basic Level TT Member for only ONE DOLLAR...
Click HERE for your 14-day Membership & pay only $1
You'll get access to the TT Workout of the Month, the fat loss interviews, and the discussion forums.
But this is only for a limited time and its probably the only time EVER that I'll make this offer.
Signup today and see what you are missing in the TT members site,
CB
PS - 14 days for only $1...
That's only seven CENTS per day for the next 14 days...and you get both the TT 500 and the TT for Abs programs...
PPS - The offer ends on Monday, October 15th...
When asked to picture a typical "fat loss" workout, you see yourself on the treadmill or running outside for hours each week (and hating it!). Heck, that's why so many people give up so quickly, or don't even bother to start in the first place. And did you know launching into a heavy program of cardio is the last place a beginner should start?
Because many beginners to fitness are often overweight and unprepared for exercise, excessive cardio only predisposes them to muscle and joint injuries, especially when doing repetitive exercise on a daily basis.
Imagine if you will someone that hasn't exercised in years, is 40 pounds overweight, and doesn't have proper training shoes. Send them out on a 30-minute jog and I guarantee you they'll be injured in one or two workouts. Their body just isn't ready for it! With each workout, you'll make the injury more serious and simply get closer and closer to a doctor's visit, rather than to your dream body.
So instead of getting fit, jumping into a full-out cardio program can often knock someone right out of their fitness program before they even start to lose an ounce of fat.
Yep, cardio is like good ol' water torture...because pressure, when applied over time, will break you down.
So where should absolute beginners start? If you are a beginner, or you train beginners, you should start with the Introductory Workout on page 35 of the Turbulence Training for Fat Loss Manual. You'll use basic exercises (even some where you are lying down!) to build up the muscles of your lower body and reduce your risk of injury from training, all while losing fat safely. And then you can move into the even more-effective, fat burning workout routines of the regular Turbulence Training program.
Cardio only looks good on paper,
CB
PS - Take your fat loss one day at a time...
"At mid-life, pushing 300 pounds, and highly skeptical of quick-fixes, I learned of Turbulence Training and decided it was a program which made sense. It's about hard work, sensible eating, and getting stronger. I found the efficiency of the program to be appealing. In less than an hour, 3 to 4 times per week, the workouts are manageable on a busy schedule. It produced not only weight loss of close to 60 pounds; my strength increased rather dramatically. I have recommended the program to many men who are seeking an efficient, yet demanding, program for fitness and healthy eating."
Todd Thompson,
On Monday I announced the $1 TTMembers 14-day trial...
And today, I'm shocked you still haven't signed up.
But when you finally signup, you'll be able to download my last 2 workout programs for only a buck...
1) TT for Abs
and
2) TT Bodyweight 500
Basically, your getting my two latest and greatest monthly workouts for only 50 cents each when you start your trial membership today!
Click HERE to get the trial $1 Membership
But the offer expires Monday, October 15th, 2007.
Signup today and see what you are missing in the TT members site,
CB
PS - 14 days for only $1...
That's only seven CENTS per day for 14 days as a TTmember...and you can download the TT 500 and the TT for Abs programs and watch the videos again and again...
PPS - The offer ends on Monday, October 15th, no exceptions!
PPPS - See you on the forums!
Ok, a couple of ab training videos to pass along today. The first one "stars" me, but this is not my workout - I didn't write it or come up with the abdominal exercises. In fact, I think only 2 of the ab exercises are okay. The other 2 abdominal moves are not really what I'd recommend.
We filmed this video down at Men's Health headquarters, and I'm not sure when it was in the magazine...but you can catch it all online anyways.
Click HERE for the Men's Health ab video
I like...
a) The pullup with knee raise
b) The cable lunge crunch
I don't like...
a) The lateral raise thingy
b) The chest press with crunch at top
In fact, every time I used to watch trainers have their clients do the "dumbell chest press with crunch" at the gym, you know what I thought?
Why do 2 exercises half-assed? Why not take an extra 30 seconds and do them each separately, so you actually get some results?
So take home point today: Doing "2 exercises in 1" is sometimes no better than doing no exercise at all. Very lame. Other lame examples include a lunge with biceps curl.
Even if you are still able to use an effective weight for the biceps curl, there's no way that the lunge movement will be enought to stimulate your leg muscles for a muscle building or "turbulence" response. Uber-lame-o.
Just do lunges and then do the curls. Separately. You will get more results. Even if it takes an extra 45 seconds per set. You could try something called "Supersets".
I hear supersets work just fine for fat burning workouts
Okay, and the other video I wanted to show you was a couple of my favorite "no crunch" ab exercises. Most people don't need to be hitting the hundreds of crunches per workout - that approach suits the lame-o category I mentioned above.
If you want to get 6-pack abs, just get your body fat low, and if necessary, use some resistance exercises to build some ab muscles (resistance can include bodyweight or cables - see the two exercises I liked in the MH video above),
CB
PS - Don't forget the $1 trial membership at www.TTmembers.com
PPS - When you signup, you'll be able to download my last 2 workout programs...
TT for Abs
AND
TT Bodyweight 500
50 cents each when you get your trial membership today!
Click HERE to get the trial $1 Membership
Offer expires: Monday, October 15th, 2007.
Click HERE to download the TT Bodyweight 500 Workout
Enjoy the challenges of the TT Bodyweight 500.
And as a bonus, the TT for Abs Workout will remain available for ALL members to download and use whenever they wish.
The Sept 07 Workout of the month, TT for Abs.
Click HERE to download the Turbulence Training for Abs Workout
I want everyone to have fun with the TT Bodyweight 500 Workout...so I'm making an incredible offer for the next 7 days.
You can become a Basic Level TT Member for only ONE DOLLAR for a 14-day trial...
Click HERE for the $1 Limited-Time Offer
You'll get access to the TT Workout of the Month, the fat loss interviews, and the discussion forums for 14 days.
But this is only for a limited time and its probably the only time EVER that I'll make this offer.
Signup today and see what you are missing in the TT members site,
CB
PS - 14 days of the Basic Level TT Membership for only $1...
That's seven CENTS per day.
PPS - Offer ends Oct. 15th
Moms have special fat loss needs...and work on a tight schedule...after all, they can't drop everything and run off to the gym for an hour...so I always check up to see what "Mom fitness expert" Holly Rigsby is discussing for moms who want to burn fat.
Holly gives great tips everyday at: http://www.fityummymummy.blogspot.com/
She also has a free report...Click HERE to boost your metabolism
Here are some of Holly's best tips for this week...
1) Watch out for Coffee Calories
I spent many a morning and afternoon in my Favorite coffee shop, Starbucks. If I had known what I know now, my ability to lose that extra belly fat might not have been so difficult.
Here are some Shocking Calorie Facts about what your favorite energy drink may contain:
If you are consuming these hard-to-resist treats on a daily basis, you're likely to notice the numbers on your bathroom scale creeping upwards. Hopefully, now that you know you the nutritional information you might think twice about your next coffee run.
2) Holly's 4 tips for more energy
Plus learn to avoid these energy zappers...
~ Turbo-charged Energy drinks
Full of sugar and the extreme amounts of caffeine leave you feeling drained. Drink more water.
~ Toss the Energy Pills
Over stimulation of the brain and nervous system cause negative effects, including increased heart rate, blood pressure, insomnia, nervousness, and, once use is ended, general feelings of lethargy settle in—making them highly addictive.
~ Skipping meals
Food is energy. If you do not "refill your tank" every 3 hours, your entire body will slow down.
~ "Dead" processed foods
Nothing nourishing to offer. Undernourished bodies are not fit and are no where near energetic.
And finally, Click HERE for Holly's Ab Training tips
Holly will show all moms how to lose fat fast,
CB
PS - Need some grocery shopping help?
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.
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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
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
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.
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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
