Use it with Turbulence Training or Lose It By Dieting & Cardio

"Use it or lose it" applies best to your body. If you don't exercise, you'll lose fitness, and if you just diet without exercise, you'll even lose muscle mass - which is the last thing anyone should ever do.

Recently, a movement towards extreme dieting has sprung up (you may have heard of the "calorie restriction movement"). It has become popular because animal research shows calorie restriction improves lifespan. However, there is a down side to severe dieting. If you diet, but don't use it,
you'll lose it - specifically your muscle and fitness.

In a study published in the Journal of Applied Physiology, healthy men and women between 50-60 years of age went on a 1-year weight loss program. One group lost weight by diet only (Calorie restriction) while the other group lost weight through exercise.

Both groups lost a similar amount of weight and even total body lean mass (the exercise group did not do strength training, just cardio - so the exercise group still lost muscle mass from the upper body).

However, only the diet group lost lower body strength and muscle and cardiovascular fitness. On the other hand, the exercise group increased fitness while losing weight and maintained some lower body muscle mass thanks to the cardio exercise.

Obviously, the best choice for a fat loss program is a combination of diet and exercise. This study also supports the importance of a total body strength training program to help prevent muscle loss (muscle loss with age can lead to disability and reduced quality of daily living).

So don't just starve yourself thin. Focus on healthy eating, interval training, and total body strength training to build the health and fitness you need as you grow more mature.

Weiss, E., et al. Lower extremity muscle size and strength and aerobic capacity decrease with caloric restriction but not with exercise-induced weight loss. J Appl Physiol 102: 634-640, 2007.

By the way, I post a new article M-F on 3 blogs, that's right, 3.

They are...

1) http://www.turbulencetraining.blogspot.com/

2) On Menshealth.com: http://transform07trainer.menshealth.com/

3) And even on ttmembers: http://www.ttmembers.com/public/department48.cfm

Enjoy,

Craig

High Reps & Heavy Weights to Build Muscle & Burn Fat

It never hurts to learn as much as possible from other fitness experts. As a trainer, I buy at least 4 books a month, and after I read Vince's program, I knew I had to share his story with you...

Vince DelMonte, today's muscle building expert, is a guy who's beaten bad genetics and after years of running himself thin he was able to build muscle and burn fat with his workout and diet plan.

If Vince can do it, anyone can.

CB: Vince, tell us your muscle gaining story. From the sounds of it, you made it really hard on yourself to put on muscle in the first place.

VD:
I guess I'm unique considering that I went from being a national level triathlete and long distance runner to a bodybuilder and muscle building author.

I competed in endurance sports (quite successfully and at a national level) for 9 years until the age of 22.

After university I ventured into the fitness world and decided to look the part! I was sick of being called "Skinny Vinny."

The rest is history. My transformation went on to be featured on Bodybuilding.com and the international magazine Maximum Fitness. I got so many questions from readers that I decided to just put my entire program and course online for others to follow so they could do the same as me.

CB: Yes, I remember the article from MF. Hilarious "before" photo on your website as well. Tell us about the workout program you used.

VD:
My program can be used by anybody - male or female, young and old, skinny or chubby.

The program is based on high intensity and lower volume - the perfect formula for busy people.

Training with a high intensity (give your muscles a reason to grow philosophy) and lower volume system will produce the best muscle building and fat loss results.

I train my female clients the same as male clients. I train my older clients the same as my younger ones. They all get their butts kicked, go home, refuel, rest and do it again. The only consideration for certain age groups and sexes is recovery time.

CB: As you know, I'm a fan of keeping things to the basics, so how do you keep your workouts simple?

VD:
The workout is 'simple' in the sense that you have only one mission and goal with each workout:

To fully exhaust the muscle by recruiting the greatest amount of muscle fibers possible with the least amount of sets.

In other words, your goal is to "out do" your previous workout with load, not fatigue. Once you do that, you are ready to move onto the next muscle group.

There is zero need to continue hammering the same muscle group for over an hour - that only results in muscular fatigue not muscular overload (which is the foundation of muscle growth).

CB: What set and rep scheme do you like and why? Does it change for fat loss?

VD:
For hypertrophy, whatever it takes to "out do" your previous workout.

You might need two or three warm up sets however once your body is ready to go, it is your goal to load the bar with the maximal amount of weight and perform the maximal amount of reps.

My advanced program teaches you how lift high reps and high weight at the same time!

CB: That is a kick-butt, and fast way, to build muscle and burn fat. Now tell us about the bonus offer you are making to readers...

VD:
This month marks the one year anniversary of website

For the next 72 hours only I'm giving away nine EXTRA free bonuses when you order my muscle building course.

(Note: Take a look at Bonus #7!)

And in 72 hours, I'm increasing the price of the entire program so this is everyone's last chance to get it while it's discounted.

Here are the bonus gifts for the next 3 days only:

1) "Reserved Seat" & 2 Months Admission To Sean Nalewanyj's, School of Muscle. (Value $19.90)

2) Exclusive LIVE "Closed Door" Teleseminar Invitation! "Ecto No More: Advanced Hardgainer Strategies!?(Value $39.95)

3) "60 Minutes Of Uncensored Bodybuilding Audio Lessons with Bodybuilding Expert Marc David" (Value: $39.95)

4) 30 Day "Bonus" Membership to Nick Nilsson's "Powerful Training Secrets" Membership Site. (Value $29.95)

5) A 30-Day Trial Membership at Global-Fitness (Value $9.95)

6) Tap Into The Mental Side Of Muscle Building E-Book with Mike Mahon (Value $59.00)

7) A 1-Month Basic Level Membership to Craig Ballantyne's Turbulence Training Discussion Forums & Membership Site (Value $19.95)

8] The Single Best Exercise For Increasing Single Leg Athletic Power Output PDF Report from Luke Lowrey. (Value $87)

9) Unstoppable Fat Loss: Audio Interview with Dax Moy & Scott Tousignant (mp3 and transcript)

But you have to get the program before Wednesday, September 12th, at midnight if you want these bonses.

Build muscle, burn fat with Vince's program & bonuses

CB: Thanks Vince. I've got a couple of questions about your nutrition program, but we'll save those for Wednesday...and we'll give away a couple of your shake recipes as well.

PS - The bonuses are only around until Wednesday at midnight...

Don't miss bonus #7

7 Day Fat Loss Program

Here's this week's 7-day guideline to maximum fat loss.

Monday - TT Workout.

Take another review of the TT nutrition principles in your manual. If you are struggling with your nutrition, consider visiting a nutritionist or picking up Dr. John Berardi's nutrition info here.

Tuesday - 30 minutes activity.

Compare how far you have come against your fitness levels from the beginning of the year. And if you haven't already, start a training log to track your progress.

Wednesday - TT Workout.

Follow up with the trainer you consulted at the start of the year. If you didn't use a trainer then, consider scheduling a visit to have your exercise form checked out, and then add the trainer to your social support group - another expert to be accountable to will help you improve your consistency and commitment.

Thursday - 30 minutes activity.

Review your new healthy habits - highlighting what has helped over the the last few weeks. Keep up those healthy habits, but at the same time identify the remaining obstacles to your success, and then figure out two ways you can overcome each obstacle.

Friday - TT Workout.

It is very important to train the back of the body, especially the back of the upper body if you do a lot of pressing movements. One of the staple exercises in my programs is the simple Rear-Deltoid Lateral Raise. Make sure you finish off today's workout with 3 sets of 12 reps for this exercise.

Click HERE to see it.

Saturday - 30 minutes of activity.

Meet up with your social support group and thank them all for their help. Share this great article from Adam Campbell with your group about what it takes to make a significant change in your life.

Click HERE for the article

Sunday - 30 minutes of activity.

Hopefully by now you have the "plan, shop, and prepare" routine down by now. Get a nice piece of salmon, some asparagus, and sweet potatos and treat yourself to an amazing healthy, rewarding dinner.

It's a lifestyle now,

CB

Here's a great success story that gets better every week he uses the TT Principles...

"I've just received Craig's 6 Month Body-Weight Training Manual and am thoroughly impressed.  I have used some of Craig's other Turbulence Training programs and have progressed steadily to better health and a better body. Recently I have used Craig's TT for Fat Loss manual and lost 20lbs of fat while increasing my lean body mass and getting much stronger.  As with the other programs the amount of information and direction in his bodyweight manual is outstanding.  Not only does Craig guide you through his work outs, he offers nutritional advice, lifting tempos and exercise descriptions with visuals to help with form.  With the amount of information in this program it would be almost impossible not to succeed.  I can hardly wait to get started with bodyweight training and reap the benefits of Craig's expertise."
Rick Dunseith  

Fat Loss Program to Lose 20 pounds

1-leg Squat Video

People have asked for a video showing the 1-leg squat, also known as the pistol squat. Here is a video that shows intermediate and advance versions of the 1-leg bodyweight squat.

Here you go:

Pistol Squat - bodyweight exercise

Great bodyweight leg exercise you can do anywhere.

Train safe,

Craig
More bodyweight moves for fat burning

Holy Schnikes! The Bodyweight 500 Workout

Ok, so the October TT workout looks like it will be, "The TT Bodyweight 500 Workout". Here's how it will go down...for all you bodyweight exercise fans out there - and of course, for anyone that wants a fast fat burning workout.

You'll do your regular 3 Turblence Training workouts each week...AND then on Saturday of each week, you'll do a 4th workout - bodyweight only.

In week 1, you'll do the "Bodyweight 100". A 100-rep bodyweight workout, it will be quick, and all levels of fitness should be able to pull it off.

If you get it done under a certain time limit, you'll move on to the "Bodyweight 200" after week 2. And if you pass that test, you'll do the "Bodyweight 350" after week 3.

Today, a client and I went through BOTH the "200" and the "350". The "200" required only about 7 minutes, and it will be a challenge for Intermediate Fitness Levels, and probably too hard for beginners, but for us it was a little harder than a warmup.

The "350" it will be a challenge for advanced fitness levels, and possibly the limit for an intermediate fitness level. We did it in 15 minutes on the button...

Now stacked on top of each other, it made the "350" that much harder...and we were "redlining" it by the end. And for some reason, "Holy Schnikes" was the only thing that came out of my mouth. (Here's to you Chris Farley.)

Getting back to today's "double" workout, it was probably just as hard as the Men's Health 300 workout. But just to be clear, you won't be doing both on the same day...we just thought we'd give it a try for fun.

However, if you pass the time limit for the "350" workout, you'll get to do the Bodyweight "500" at the end of week 4 of the October workout. And that could be the ultimate test of bodyweight endurance...

We'll have a few people running through it to refine the order next week. I'll probably give it a go on Sunday.

So you'll have a nice October challenge to take you into the festivities of the holiday season.

Myabe it can help you prepare for your "300 warrior" costume for Halloween,

CB
Get the TT for Abs Workout & Be the first to get the TT Bodyweight 500
Fat Burning Program + 3-Months Free TT Membership

Does Fruit Make You Fat?

Time for another very common question I get...

Does Fruit Make You Fat?

Answer:
No. Just look at Gorillas. When was the last time you saw a fat gorilla? And all they do is eat bananas all day.

Listen, if you ever meet someone who has gotten fat from eating fruit, please take a picture of them and send it to the Guinness Book of World Records.

Here's the real deal:

Poptarts make you fat. Soda makes you fat. Hot dogs make you fat. And beer and fruity drinks make you fat.

Not fruit.

Next question.

How much protein can you digest at one time?

I answered how much protein can you absorb or digest HERE - at my Men's Health blog

Next question.

Do I need to do a detox diet?

Find out about Detox diets on my TTMembers.com blog

Next question,

CB
The Truth About Exercise & Nutrition Myths
The Truth About Cardio for Fat Loss

PS - How many blogs do you have?!?!?!?!?

I now update three blogs daily.

1) This one. Fat Loss Workout Routines

2) My Men's Health Blog: Men's Health Trainer

3) My free blog on my member's site: Fat Loss Member's Blog

What are you missing?

Turbulence Training is one of the greatest fitness deals on the Net. But now I've made it even better.

In addition to all the bonus programs, I'm now giving you a FREE 3-month Basic membership to my fat loss site.

Each month you'll get...

- A new 4-week workout program (including September's Turbulence Training for Abs program)

- Access to the fat loss and nutrition forums (where I'll answer your specific fat loss questions)

- In-depth interviews with other fat loss experts

- And my audio interrogations of the best trainers and nutritionists, such as Alwyn Cosgrove and Dr. Chris Mohr.

The value of a 3-month Basic membership is over $59...but you get all 3 months for FREE when you get Turbulence Training.

Burn Fat with Turbulence Training

Boost your metabolism today and forever,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

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

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

==> http://www.turbulencetraining.com

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

==> http://www.turbulencetraining.com

CB Pushup Tips on MHTV

Check out the MensHealth.com video channel for CB's Pushup tips HERE

(Note: The tip will only be up for a week.)

Beginner Intervals for Fat Loss

Here's a cool new fat burning video up on youtube showing you how to Beginner Intervals for Fat Loss. This workout is taken right from the 6-Month Bodyweight Training Manual DVD shoot we did several weeks ago. The video shows Beginners how to start Interval training, and how to fit 3 interval/cardio sessions in for the week to help with fat burning.

If you have any questions about Interval Training for Fat loss, this video covers them. It also goes over the #1 mistake most people - beginners and advanced - make when doing interval training for fat burning or even for fitness and sport-specific training.

Find out the big mistake by watching the Interval Cardio Video HERE.

In this video, I'll show you how I would do intervals on the treadmill, but you can use the same principles to do intervals on any other piece of equipment, or even outside. Just make sure to do a specific warm-up prior to your interval training.

If possible, I prefer intervals to be done right after your strength training, as that allows you to have the next day off from structured workouts. However, if it fits your lifestyle better to do intervals on days when you don't do strength training, that should also give you the same results. Just be careful you are still getting enough recovery and don't get run down.

For more fat loss interval training, watch the fat burning video here

Intervals are quick and effective,

CB

PS - Get the full strength and interval workout plan here

Bodyweight Circuits vs Treadmill Workouts

One of my private clients emailed me recently, "Help! My treadmill broke. What can I do for intervals?"

Another Turbulence Training user recently gave up smoking, but is having a hard time keeping up the fat loss. What can he do to increase his calorie-burning to make up for the metabolism-boost that he lost from quitting cigarettes?

My answer? Bodyweight to the rescue.

I have used a lot of tough bodyweight circuits to help keep my client's (and your) fat loss going at record pace.

Here's one fat loss circuit: 

• Y-squat (20 reps)
• Jumping Jacks (60 reps)
• T-Squat (20 reps)
• Siff Squat (20 reps)
• Diagonal Lunge (12 reps per leg)

Do each exercise one after the other. Then take 1-minute rest and repeat the circuit.

You can do up to 5 circuits if you are really fit.

(NOTE: We now have the manuals available for shipping)

You're looking at about 4 minutes per circuit, and your legs should be fatigued after only the 3rd round. 4-5 circuits are only for advanced bodyweight masters.

After 3 rounds of the circuit I followed it up with a killer bodyweight ab routine (in which none of the exercises was done flat on my back), but I put that in the September TT ab workout of the month.

Bodyweight burns the fat,

CB

P.S. Bodyweight beats bodybuilding too!

"Had my first bodyweight work out from your program last night, which I started at phase two, and I was totally caught off guard at the high level of energy and strength that is needed to complete these circuits.  Im used to regular "bodybuilding" exercises and I assumed my strength there would compliment me in these circuits, but it turns out I was wrong, for the most part.  By the second circuit I was already lowering my reps, as I wasn't strong enough nor did I have the necessary endurance to complete the circuit at the recommended reps.  My body felt like it went through a 2 hour workout, when in fact I was done with in about 30 minutes.  I particularly enjoy the fact that these can mostly all be done at home." 
Brad Wittig

Click HERE to get my Fat Loss & Bodyweight Manuals mailed to you

YouTube Tips For Personal Trainers

Youtube can dramatically improve your online (and offline) business - practically for free.

In fact, in only 4 days last week, we got our video to the #4 spot on the first page of Google for the competitive search term, "Toronto Personal Trainer". From worst (not online at all) to first in 4 days. Not bad - it gets at least 20 targeted views per day.

Having your own video on "page 1" for the search "Personal trainer in your town" could mean big business for you. If you put together a nice video with your contact info in it, you'll have plenty of clients calling for appointments.

Here's what you need to do...

Make short, keyword focused videos about your training niche and put them on Youtube.

Why?

Google owns Youtube. Therefore, Youtube videos that are "tagged" with keywords will quickly end up on top of the google search rankings. 

Within a few days of posting some videos on Youtube, my videos showed up on page 1 for several targeted fitness searches. And we found this out by accident...but now that we know what we are doing, we have some big plans for Youtube!

But I've made a few mistakes...

1) First, my videos are too long, so keep them short (less than 2 minutes). Take a look at this comparison...

My 90-second 300 workout video has almost 200,000 views, while my videos that are over 3 minutes have less than 25,000 views. Still good, but the numbers would be higher if the vids were shorter.

2) I also need to make my videos more entertaining. If you can be funny or controversial, your views will go up. Just never be boring!

3) And I now suggest disabling the "comments" option on your videos.

Since I didn't, my videos are now spammed with jerks promoting filthy websites and other juvenile behavior. This makes it very difficult for me to share with others, because this will really turn off your viewers.

4) Lastly, I mentioned you can use Youtube to promote your online training services. Here's how...just make a short, fun to watch video of yourself and use the keyword and title tags someone would use to search for a trainer in your area.

For example, if you specialize in female fitness in Cincinnati, name your video "personal trainer for women in Cincinnati" and then show 'em what you got!

So get started using this cheap, effective media immediately, and you'll get a return on your investment before the end of the week.

If you are a trainer and want more Internet help, get everything you need to know from my Fitness Expert Internet Seminar

See you in November,

Craig Ballantyne, CSCS, MS

PS - Sign up as an early bird and you'll get...

A full critique of your website, just one of the bonuses you get when you sign-up before September 15th...

"To say that Craig has revolutionized the online side of my business would be an understatement."
Alwyn Cosgrove

Sign-up: ==> Fitness Expert Internet Seminar

That's all in addition to the weekend seminar that will build your online business and allow you to network with the online fitness superstars of tomorrow. AND you save $1000 off the regular seminar price by signing up before the Sept. 15th Early Bird Deadline. Plus, you get my "Unheard-of" guarantee... 

The dumbell row - an exercise you love to hate

You know this is a good one because clients hate to do it.

Such a simple change in body position (from seated to bent over) adds so
much more total body demand to this exercise.

You have to keep your torso braced, so you get extra static-holding work for
your abs, glutes, and low-back. And its just darn tough.

Great because you can work up to a heavy weight while maintaining strict
form.

Here's a cool tip. Add this exercise as a finisher - with perfect form, of
course - using a weight that allows you to get 20-25 reps. An all out set to
failure will, amazingly, stress your obliques and make them sore the next
day.

But again, good form on all reps only.

Craig Ballantyne, CSCS, MS
Hard workouts with results you'll love

Nutrition Advice from Dr. Chris Mohr

I get just as many nutrition questions as I do fat loss questions, so I always end up interviewing Dr. Chris Mohr, Ph.D. He's the industry's go to guy for weight loss nutrition. Here's the latest Q'n'A from the www.TTMembers.com nutrition forum...

Not only has he worked with hundreds of individuals to enhance their weight loss, but he too had a weight problem at a young age, so lives the lifestyle himself to make sure he doesn't go back down that path. Here's the latest interview I did with Chris.

Q: Hi I am a female 170 lbs at 38% BF. I am just a little confused with working out the calories and portions of carbs and protein. I read somewhere to help with the weight loss that fruit and veges should be used as carbohydrates - does this mean that i reduce the calories/increase
protein/fat to keep the calories as 660 calories of fruit and veges seems alot ? or is the 11 x lb just for maintenance at that weight - help I am confused!! 

Answer:
Remember not to overthink this.

It sounds like you're using little pieces of information from different sources and trying to piece the puzzle together.

F.O.C.U.S.--Follow One Course Until Successful!

Yes, it's great to get most of your carbs from fruits and veggies--most, not all.

Whole grain options, like oatmeal, barley, brown rice, etc are all great too. Trusting your calculations, as I didn't go through all the calculations to make sure those are correct.

Divide the protein and carbohyrate calorie numbers by 4 to get the total amount of grams to eat.
Divide the fat by 9. Using your carbohydrate number, that means approximately 165 grams of carbohydrate each day. So mix up your sources and you'll be off your fat loss goals."
Dr. Chris Mohr, Ph.D.

The best in simple to follow nutrition advice,

CB

PS - Read more from Chris at: fat loss nutrition for men

PPS - Chris has just put out a DVD called Grocery Shopping Made Easy.

Learn the Secrets to Grocery Shopping for Fat Loss 

Finally Watched 300

We finally got around to watching the movie, "300", last night. It was pretty good, quite entertaining. Very inspiring to train hard. If you don't have time to watch the 2 hour 300 movie, check out the 90 second 300 workout here

And here's a question I get all the time...about the story behind my involvement with the 300:

Q: did you come up with "the 300 workout" or was that something you got from somewhere else. Also, how often would a person do that? It seems to me that a person would train for all the parts of it, then attempt a PB of the 300 workout once a month, or once a week or something like that.

Answer:
I had nothing to do with the development of the workout.

This workout was designed by a trainer, Mark Twight, who worked with actors from the movie.
The workout was featured in Men's Health magazine, however they didn't put photos of the exercises in the magazine, so I did a video of the exercises, which we also uploaded to youtube and got 200K views so far.

But its not my workout. Although I gave it a try.

You are right, something that should only be done once in a while as a challenge. Kind of like running a marathon. You shouldn't do it every week but you can train for it every workout.

It should be something you get psyched up to do, like a powerlifting meet.

It doesn't mean you can't train hard in prep for it, it just means don't do the same 300 workout three days a week.

I think I've said that enough now, if you choose to disregard what I say, well...,

CB
Intense Fat loss workout

What You Can Learn From David Beckham

David Beckham is hurt again. If you don't know, he's pro soccer player (now in the USA, formerly of Spain and Engerland). Beckham makes a lot of cash, and because of that, not playing is not an option.

But guess what happens when you are hurt and not fully recoverd and you try to play or workout while slightly injured.

You hurt something else.

Beckham was still recovering from an ankle sprain, yet was probably under a lot of pressure to play. And then he hurt his knee, spraining his MCL, because as he says, "I went into the tackle favoring my ankle".

His injury beget another injury.

And that can happen to you. So if you have hurt something, dont' try and work around it. Rest the area. There might be exercises you can do for an unrelated part of the body, but if you have a sore shoulder - don't try doing upper body work. It's just going to lead to something else breaking down.

Train smart, train safe, stay strong,

CB
Turbulence Training for Abs
Fat Loss Workout Routines

Turbulence Training for Ripped Abs

Just in time for the weekend, is the new
Turbulence Training for Abs Workout.

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

So many people have asked for a Turbulence
Training workout focusing on getting ripped abs,
but you know I'm not the kind of guy to put
together a workout of hundreds and hundreds
of crunches to try and sell you "an ab workout".

That's a joke, but by going through some past
workouts, I was able to put together a TT for Abs
program based on total body ab exercises, the
classic TT superset principles, and the famous
TT intervals.

Here's how it goes down...

Day 1 - Workout A

Bodyweight warmup
Total body supersets to boost your metabolism
Ab Circuit
Intervals

Day 2 - Light recovery exercise

Day 3 - Workout B

Bodyweight warmup
Higher volume total body workout
(using a couple strength exercises as intervals)
Ab endurance circuit

Day 4 - Light recovery exercise

Day 5 - Workout C

Bodyweight warmup
Total body supersets to boost your metabolism
Ab Circuit
Intervals

Day 6 - Intervals + Abs

My special blend of intervals and abs to work
your torso overtime.

Day 7 - Light recovery exercise

Okay, so that's it. See how I put all together
inside the September workout of the month,
Turbulence Training for Ripped Abs.

CB

PS - This program covers it all for your abs...

Stability, resistance, the 6-pack muscles, and
your obliques, all while taking care of your lower
back at the same time.

Get a 6-pack with Turbulence Training for Abs

 

PPS - Hurry, and you'll get a bonus...

You'll get the Nov. 06 TT workout & if you sign-up
before the end of today, Friday, you'll also get the
August workout that uses dumbells, kettlebells,
and bodyweight exercises to burn fat fast.

Sign-up today & get the TT Member's workouts

Hey, If You're Sick of My Long Shorts...

Then watch the Aug 30th video HERE over at Men's Health. I wore a new pair of shorts, just for you...as I demonstrate a stretch for the "hip flexor" area, that is often tight in most people that sit for a living.

Learn the stretch HERE

NOTE: This video will likely be gone in a week, and I'm not sure how to archive it besides a direct link to the Men's Health video page...but I have more videos coming on Menshealth.com, so keep an eye out for them...

Craig

PS - Another video...

Personal Trainer in Toronto

New Turbulence Training for Abs Workout is Ready

This program covers it all for your abs...

Stability, resistance, the 6-pack muscles, and your obliques, all while taking care of your lower back at the same time.

Get a 6-pack with Turbulence Training for Abs

CB

Cardio & Nutrition Advice

Jen Heath is a fat loss pro who went from being 195 pounds after
having twins to getting fitness model-lean. She recently interviewed

over a dozen of the top fat loss experts in the world.

 

Find out more about Jen's interviews here

Jen is also an expert trainer with plenty to share...

 

CB: Why do some beginners drop out?

 

JH:
The main reason clients fail to contact me when they need help is
because they think they have "fallen off the wagon" or "done
themselves in" with chocolate.

 

Really, these slight deviations from diet can actually be mentally
refreshing and easily worked around. The problem lies in a
prolonged absence from utilizing me due to feelings of guilt, shame
or failure.

 

None of my clients are failures. Life happens, and nothing should
stop anyone from using the help they pay for. If a trainer finds
major flaws in their clients for something like this, they are not
worth having as trainers.

 

CB: What do you think about cardio for fat loss?

 

JH:
When I see people ding only cardio at the gym every time I see
them, it is no wonder that they look the same year after year.

 

They are always trying to get rid of that "flabby tricep" or that
"last bit of fat" on their abs. Cardio in volumes won't do it.

 

Weight training will. Smart nutrition with weight training and an
appropriate and not egregious amount of cardio is the way.

 

CB: Why is that?

 

JH:
I am certain that it is because there is an intimidation factor
associated in people's minds with weights. This can be complicated
further more by the idea that weights will make them bulky.

 

CB: Jen, you use weights, but look fantastic, not bulky.

 

JH:
I am not bulky, but I don't eat volumes of food over maintenance
either. The only way to "bulk up" is to eat over maintenance
calories.

 

The only way to get started on burning fat effectively is to eat
enough to give you body the energy it needs to do it! It is truly
time to get off the machines, and find a combination of weight
training and nutrition that will yield the true results women are
after.

 

CB: What are some other problems with fat loss programs?

 

JH:
Changing training schemes and nutritional plans too soon is a huge
deterrent from success in physique goals.

 

Training plans are best implemented on a 6-8 week basis, with lots
of progression in the weights during this time.

 

The best thing to do is to focus on increasing the weights lifted,
or beating records form the workout before. Once the inevitable
results start coming from being consistent, it becomes much easier
to feel dedicated to a particular plan for a sufficient amount of
time.

 

CB: What about diet plans?

 

JH:
The same goes for nutrition. Nutrition is most of the results we
getting the gym to begin with as I stated at the beginning of this
interview.

 

You can never know how well a nutritional outline will work for you
if you don't give it a fair chance. This involves a minimum of 4
weeks eating a certain way before determining whether it is
effective for your body.

 

Again, the tendency here is just that we want results sooner,
better, faster. Realizing that those kinds of results are the ones
that don't last can be a major stepping stone in achieve a lean
sexy body over a longer period of time, one that lasts!

 

CB: Any fat loss tips outside of eating and exercising?

 

JH:
It is imperative to get enough sleep. It is one of those things
that must be decided upon and done. Get as much done as you can,
make sleep a priority and go to bed. Most things can wait till the
morning. 

 

Find out more details from Jen here

 

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Get more tips...

 

By Tracking Down The 18 Leading Fat Loss Experts In The
World, Experts That Only The Super Rich Have Access To,
Experts That YOU Have Never Even Heard of Until Now,
You Can Now Tell The Diet Pill Industry Where to Go With
Their Diet Pills!

Get the fat loss answers from Fat Loss Pros

Cosgrove & Ballantyne Talk Turbulence

This is from Alwyn Cosgrove's latest newsletter

Here's one of the q's from my interview...

AC: Can you describe a typical training session consist of for your clients?

CB:
My Turbulence Training system can be adapted for any goal and any experience level. I call the warm-up, Athletic Movement Training, and others might use the term "dynamic warmup" or "dynamic flexibility".

We use a general bodyweight warm-up to start, always trying to total body workouts and work as much of the body with each exercise as possible. So for example, we would do a circuit of bodyweight prisoner squats (to include the upper back muscles), some type of pushing movement (pushups - modified to the trainee's level of difficulty), and some type of pulling movement (focusing on shoulder blade retraction).

All exercises are "core exercises" - as we brace the abs and activate all of the core muscles while doing all exercises in the entire workout.

For an athlete, the number of exercises in the Athletic Movement Warm-up will increase in comparison to a client looking for fat loss or muscle gain, and will even differ depending on the amount of speed and agility training to be done in the athletes workout.

Then we work on actively increasing the range of motion for any problem spots - and this is individual to the client. So it depends on what we have learned from their assessment and previous training sessions. If any work needs to be done on the foam roller, we do it now. Same with any exercises that are required for this individual in terms of injury prevention (i.e. rotator cuff exercises or other small muscles - again, determined through assessment and from previous workouts).

Next, it is onto the strength training, using the TT principles. Efficient and effective exercises are paired with other non-competing efficient and effective exercises in supersets. The repetition range, number of sets per superset, and rest intervals will vary depending on the clients goals but all are picked to create the appropriate level and type of turbulence in the person's body to stimulate the correct physical change.

I prefer to stick with a lower repetition range than that normally found in traditional bodybuilding programs. Therefore, I find it very easy to make a client stronger. All you need to do is stick to the basics. Metabolic conditioning and/or fat loss intervals will follow the strength training. We will complete the session with stretching for the tight muscles only.

Another consideration - we won't apply aggressive stretching to a muscle that was trained hard during this session, or a muscle that is to be trained hard on the following day. We will only do light stretching for that particular muscle group.

I take a big picture approach to training. Pick exercises and techniques that are efficient and effective. That way, people will get in and out of the gym in as little time as possible. Therefore, they can spend more time training their sport skill or more time enjoying their life. You don't have to live in the gym to get great results. You just need a great program.

For beginners, here's what you need to succeed:

• Get your nutrition in order
• Get strong
• Train with intervals

If you are lean, strong, and fit, there isn't much that can stop you,

CB

P.S. Dozens of other trainers use Turbulence Training for their clients AND for themselves...

To get more TT, become a Member today.

"Craig, I just wanted to let you know that I've been using your Turbulence Training System to whip myself back into shape after a vacation and too much time in front of the computer getting a couple of projects completed and I've dropped 10.2 lbs. of bodyfat in the last 28 days. As a fellow fitness professional I can safely say that it's the best and most efficient approach to improving body composition that I've come across."

Pat Rigsby

President

The Fitness Consulting Group
Click here for a MUST READ for Personal Trainers

 

"I implemented your ideology into my training programme late last year and saw immediate results. Within a matter of weeks, I was able to complete near maximal sprints of 30 seconds with only 30 seconds rest with relative ease. I was getting so fit I was able to complete many more than the 6 sets of sprints prescribed in your manual! It works that well. It's no wonder I 've passed this effective, well thought out programme onto the people I train at my university's gym, and they love it! It decreases the amount of time needed to train, eliminates the boredom accompanied with steady state exercise, and maximises fat loss and strength gains, which from my experience, is exactly what people want. One guy I train has lost a stone and a half (21 lbs) using the programme and he only uses the gym 3 times per week compared to the 5 times he used to before using your ideas. Well-done mate."

Craig Bunting, CSCS, London, UK