Change your Nutrition to get Your Butt Busting Results
Have you been busting your butt in the gym and not getting results. So many people have. You can’t out exercise your bad diet. Simply changing your nutrition will get you the results you have been busting your butt for.
Here is Craig Ballantyne with his Quick Nutrition tips so you can change your Nutrition to get your Butt Busting results.
Quick Nutrition Tip & Workout Solution
Who else is busting their butt in the gym and not getting the results they deserve?
Almost everyone, I know, I know.
Listen, you have to fix your nutrition. No more foods from a bag or a box. Switch over to more fruits and vegetables.
Now I know you’re not just going to wake up and eat 10 servings of vegetables tomorrow. Besides, your stomach and co-workers wouldn’t appreciate it.
But you have to make little changes every day, week, month & year. We can always get better. So this weekend, start with one new item from the produce aisle to help control your appetite, regulate your blood sugar, and burn body fat.
If you want to lose fat, live longer & healthier, and have more mental and physical energy to get through your day, you need to put premium fuel in your body’s engine.
Not grease.
Start by eating several small meals each day, focusing on protein and fiber-rich foods.
Combine that with the short, convenient Turbulence Training workouts and you’ll feel like a million bucks.
We are all a work in progress. Never give up on your ability to change your body at any age. Nutrition & exercise are that powerful.
Change your Nutrition to get Your Butt Busting Results ==>Get your very own copy of Turbulence Training & the Nutrition Guide here
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
Try Turbulence Training today!
PS. How fast can you change your body with TT nutrition?
“Craig, thanks to the TT Nutrition guidelines, I woke up the next morning and already saw improvement in my whole body! Unbelievable. I can hardly wait to see my physique after 2 weeks of Turbulence Training.”
Arthur Capone, NY
Change your Nutrition to get Your Butt Busting Results ==>Get your very own copy of Turbulence Training & the Nutrition Guide here
“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. 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
Since I have changed my nutrition with the Turbulence Training Nutrition guide I have been feeling more energetic and I feel healthier. The simple little changes you make to your nutrition can make a big difference to your body. You start thinking less and less about the bad foods and cravings since they don’t make you feel as good as the new you feels. You are never too old to change your nutrition and finally get the results that you have been busting your butt for all these years.
Change your Nutrition to get Your Butt Busting Results ==>Get your very own copy of Turbulence Training & the Nutrition Guide here
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7-Day Detox for Fat Loss
7-Day Detox for Fat Loss
Are you on a Detox diet for fat loss? Everyone here in Toronto seems to be at one time or another…
Recently, one of my clients told me about his detox plans.
For 7 days of the year, he buys a detox kit and follows the instructions to cut out all alcohol, caffeine, sugar, and refined carbohydrates – all while taking some supplements to help “detoxify” the liver and kidneys and extra fiber to help cleanse the colon.
Now I don’t mind this client doing this, because he is a model client and follows a very healthy lifestyle all year round. At 40, his blood measures are very healthy, he lost a few pounds of body fat last year, and despite being in a high-stress financial job, he is a picture of great health.
Is the detox going to significantly improve his health? No, not really. And most of them aren’t dangerous either, but a 7-day detox won’t reverse 40 years or even 1 year of a poor lifestyle.
I’ll admit, Detox diets might help kick-start your weight loss program, but just realize that they are not a quick fix to your health problems. The long-term fix is dumping the Western Lifestyle.
Besides, if you think you can actually remove all the toxins in your body, you are being fooled. It can never happen. Every breath you take, every move you make, you are creating waste products in your body.
And many toxins are fat-soluble – meaning they are stored in our fat cells for months, and slowly released over time. So you’ll never truly detoxify…but enough of science class…
Just remember: 7 days of the cleanest living can’t reverse 51 weeks of the Western Lifestyle – you have to make healthy living a full-time lifestyle. It is much better to spend all year avoiding as much crap as possible, than to try and sort it out in one week.
So let’s take your new healthy lifestyle week-by-week with the
7-day fat loss plan
Day 1 of the 7-day fat loss plan
In today’s Turbulence Training workout, choose an alternative form of interval cardio for this workout.
For example, if you are a beginner, and you have been doing only walking for cardio, try and use the elliptical machine or stairmaster today. This is called cross-training and helps avoid overuse injuries caused by doing the same thing over and over again when you aren’t prepared for it. If you are advanced, try some of the bodyweight circuits in place of running or cycling intervals.
To do bodyweight circuits, pick 3 lower body and 3 upper body exercises, and alternate between them. Do 10 reps of a lower body exercise, then 10 reps of an upper body exercise, and so on. Go through the 6 exercise circuit 3 times for a 15 minute session.
Day 2 of the 7-day fat loss plan
Between Turbulence Training workouts, take a day off from the gym.
On your off days, your exercise requirement is just 30 minutes of fun activity. It can be traditional cardio, sports, or bodyweight exercise.
In addition, you need to clean out cupboards. Do NOT be afraid to throw out food – if it’s garbage food, it’s better in the trash bin than in your fat cells.
After you have cleaned out your pantry, prepare a healthy shopping list. Complete a 7-day food entry and identify your trouble spots. Then organize your shopping list to provide solutions to your eating problems.
Day 3 of the 7-day fat loss plan
Back to your regularly scheduled Turbulence Training workout.
Since we’ve been inspired by the 300 Movie Workout lately, I want you to make a small change to your workout today and reduce the rest intervals between sets. For today only, take no more than 30 seconds rest between exercises. Get your workout done in record time. Do a full warm-up before training though, of course!
Get your very own copy of Turbulence Training & the Nutrition Guide here
Day 4 of the 7-day fat loss plan
Another off-day from the gym (whether you train at a mega-gym or in the comfort of your own home gym).
Choose an activity and have at least 30 minutes of fun. Yoga is great as well, to help reduce work-related stress.
In addition, let’s make one more nutrition change. Today, I want you to eat one new fruit and one new vegetable. If you aren’t already eating grapefruit, try one today and see how it helps fill you up because it contains a lot of soluble fiber called pectin.
Add a new vegetable, such as steamed asparagus or broccoli to your dinner.
Day 5 of the 7-day fat loss plan
Do your last Turbulence Training workout of the week today. I always like to slip in an extra superset on the last workout of the week. Pick your favorite biceps and triceps exercises and do them back to back for 3 supersets of 8 reps each.
Inject even more fun into your training & reward yourself for all of your hard work.
Day 6 of the 7-day fat loss plan
For most of you, this will be the weekend. That means you should have extra time to check in with your social support group.
So why not meet up with a friend that is also trying to lose fat and/or build muscle and talk about what is working for you and where you are struggling. Essentially, its your fat loss mastermind group!
As part of your meeting, choose a fun activity that you both want to do for at least 30 minutes. Make this activity-based meeting a regular habit on the weekend.
Day 7 of the 7-day fat loss plan
Get an early start on the day with 30 minutes of a fun activity – and yes, walking around shopping can count towards your 30 minutes of activity – and then prepare your meals for the rest of the week.
Plan, shop, & prepare for the week ahead. Make sure to include 1 new fruit and 1 new vegetable on your grocery list.
Getting this done early allows you to spend the rest of the day outdoors, or going to church and socializing with friends after, or spending the better part of the day with your family.
Remember that Turbulence Training is all about creating the optimal fat loss lifestyle – giving you more fat loss results in less workout time while freeing up your life to spend doing the things you love with the people you love in the body that you love!
Have a great week!
Get your very own copy of Turbulence Training & the Nutrition Guide here
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
Try Turbulence Training today!
PS. Who else wants to change their body and have the confidence to be seen in a swimsuit this summer?
“I have lost eight pounds in the last eight days and will never stop with this workout! I will change it every few weeks as you suggest but by doing the 20 minute intervals and increasing my weights by a minimum of 25% I have accomplished what you said would happen! Many thanks for your guidance and encouragement!”
Peter Regenye
Get your very own copy of Turbulence Training & the Nutrition Guide here
“I am actually getting twice the results in half the time. As a serious gym junkie with little imagination finding your workouts has been a welcome breath of fresh air. I no longer feel bound to the gym struggling for the smallest result. My body and I are in this together now. Your workouts are interesting and make me feel strong in practical ways. It’s more like a game of testing my capabilities, not another boring workout. On top of that I can’t praise your customer service highly enough, you have been amazing! I never expected such quick personal responses to my emails. For the price I paid, I have received so much more than I anticipated.”
Heidi Sinclair
“I have been using your TT workouts for about 6 weeks now and I never want anything different! I’ve lost 6 kilograms already: I went from 95 kilograms to 89! What I love about TT is the variety. All the different workouts, all the different exercises, they’re great.”
Jesse van der Velde
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Categories: Diet Secrets Tags: 7 day fat loss, detox diet, diet, Fat Loss, fat loss plan
Diet Secret of a Men's Health Columnist | Diet Secret of a Men's Health Columnist
I’m not a “low-carb guy” by any means, but I have found something that works wonders for fat loss. And it does involve cutting back on whole-grains.
Back in December, I substituted more fruits and vegetables for any whole-grains in my diet, and I was as lean as I’ve been in years with this approach. So if you’re trying to lose fat and look better than ever this summer, try this approach.
Here are some easy changes to make.
a) Instead of having toast for breakfast, have an apple.
b) Usually have a side of rice at lunch? Have 1 cup of broccoli.
c) Typically have a bowl of cereal at night? Have an orange and an ounce of pecans (or walnuts or almonds), instead.
Think I’m out to lunch?
Check this study …
(For science nerds like me, here’s the reference: Amer. J. Clin. Nutr. 85: 1465-1477, 2007.)
Woman on a low-fat diet that ate more fruits and vegetables lost more fat than another group of woman on only the low-fat diet.
After 1-year, the low-fat, fruits and vegetables group (LF-FV) lost more weight than another group of woman on the low-fat (LF) diet only.
Why?
The LF-FV group reported being less hungry, thanks to being able to eat more food than the LF group.
So you’ll eat fewer calories if you are filling up on fruits and vegetables, while keeping un-necessary fat out of the diet.
And isn’t the summer a great time to implement this program? With watermelon, berries, apples, and cherries all in great abundance, you can satisfy your sweet tooth naturally, while burning fat with the Turbulence Training fat loss workouts at home.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
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Cardio and Diet For Abs
Now that Mike Geary has shown you how to train your body for fat loss to get 6-pack abs, let’s find out what we need to do to eat properly for maximum fat loss and to finally get the washboard abs
you deserve.
You should also read his article:
5 Things You Must Know About Getting Six Pack Abs
But first, a little more on the best cardio methods for abs…
CB: Mike, what do you use for burning fat, intervals or slow cardio? Or both? Any gender differences here? Or differences between fitness levels (beginner vs. advanced)?
MG:
In most cases, my answer is definitely intervals… or as I like to call it “variable intensity training”.
In general, I think slow steady pace cardio is a waste of time, especially if the goal is lasting fat loss.
I think people need to get away from this thinking about “fat burning zones” and calories burned during the actual workout, and look at the bigger picture of what you’re doing in your workout to
stimulate the greatest metabolic response in your body… and the best metabolic and hormonal response is achieved through variable intensity training and strength training, not slow steady-pace
cardio.
CB: And for sedentary beginners?
MG
Now I will say that if someone is really deconditioned and can’t handle higher intensity exercise routines just yet, this still doesn’t mean that they can’t simply use lower intensity routines, but still use it in a “variable intensity” fashion, by alternating between higher and lower exertion levels throughout the workout.
CB: Great stuff Mike. Can you let us in on 1 or 2 of your top secret nutrition tips for carving out those abs. Open your vault of info!
MG:
Well Craig, I think you’d agree that there has never been a more confusing time regarding proper nutrition for consumers.
Every so called “expert” out there seems to disagree and contradict each other on what’s the best way to eat for fat loss and overall good health.
One of the most important messages I try to teach my readers in this world of heavy confusion is that your diet doesn’t need to conform to any of the fad diets… you don’t need to go “low carb” or “low fat”, or high or low anything for that matter to be successful in losing enough body fat to get lean enough to be able to see your abs.
CB: Great, we like to avoid complex stuff!
MG:
I like to try to simplify things.
I think that balance is the key to success along with eating a diet that is made up of nutrient dense foods in their natural state (as unprocessed as possible).
In general, it is the heavy processing of foods that makes it wreak havoc inside our bodies. Most foods in their natural unprocessed state are inherently good for us. Of course there are always
exceptions… a salad of poison ivy leaves is “natural and unprocessed” but certainly would not be good for us!
CB: So, some specific tips?
MG:
I’ll leave your readers with a couple of the most important aspects of nutrition that help to get you lean for life…
1. Get enough quality protein in the daily diet – not only does it have a higher thermic effect than carbs and fat (so you burn more calories digesting it), but it also creates satiety so your hunger
is satisfied longer.
Plus protein is a building block for maintaining and building lean muscle… And remember that the amount of lean muscle you carry is one of the main factors for controlling your metabolism.
2. Think fiber! When it comes to carbs, make sure that almost all of your carbohydrate intake is from higher fiber sources like vegetables, fruits, and high fiber unrefined grains.
Try to avoid refined sugars and refined grains as that is one of the main reasons so many people struggle with body fat.
I personally don’t eat many grains as I prefer to get most of my carbs from veggies and fruits, but I am a bit of a fan of sprouted grains. I generally recommend looking for carbohydrate sources that
have at least 2-3 grams of fiber per each 10 grams of total carbs.
Remember that fiber helps fill you up and also slows down the glycemic response of the foods you eat, all beneficial for getting lean.
CB: What about fat?
MG:
3. Don’t be afraid to eat fat!
Many people try to go way too low on their fat intake and this can negatively affect hormone levels in your body as well as causing more cravings. Try to eat enough healthy fats daily.
Good sources of healthy fats are nuts and seeds, nut butters, avocados, olive oil, organic meats and eggs, coconuts and virgin coconut oil.
On that note, saturated fats from tropical oils are VERY misunderstood, even by many nutritionists and other health professionals. Yes they are composed highly of saturated fats, but are actually beneficial (but that’s way beyond the scope of this article).
4. Avoid the two worst things in our food supply at ALL COSTS:
*artificial trans fats from margarines, shortening, and hydrogenated oils that are in most processed foods
*high fructose corn syrup, which is in almost all sweetened products on the market
Again, if you avoid processed foods, it becomes easy to avoid these two worst offenders in our food supply.
I always contend that once you get a handle on these 4 main points of your diet detailed above, the rest starts to take care of itself as you gain control over your appetite, blood sugar levels, hormone levels, etc. It all falls into place, and you eventually gain total control over how lean you want to get.
CB: Thanks Mike!
For more diet and cardio tips for getting ripped abs:
Click HERE for the Truth About Six Pack Abs
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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Detox Diets for Fat Loss
Are detox diets necessary for fat loss?
Nah, not really.
Although it can help someone that is eating Doritos everyday, but only if they take up some long-term healthy habits as a result, of course.
A detox diet for fat loss won’t suddenly reverse the bad health status of someone that has lived the Western Lifestyle for 40 years.
It is what it is…2 days of not eating crap (although it’s often 2 days – or more – of not eating anything, which has its own detractions…).
So detox diets might seem like a good idea, and might even give you piece of mind and help kick-start a new program, but just realize that they are not a quick fix to your health problems.
The LONG-TERM FIX is dumping the Western Lifestyle, as I have said many times before.
Besides, if you think you can actually remove all the toxins in your body, think again. It can never happen. Every breath you take, every move you make, you are creating waste products in your body.
In fact, research studies have found that ALL of us contain surprisingly high concentrations of toxins in our blood, all due to AIR pollution.
So no matter how “great” your detox diet, you’ll never be able to combat toxins that enter your blood through your lungs.
And many toxins are fat-soluble – meaning they are stored in our fat cells for months, and slowly released over time – not just 2 days.
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You’ll never truly detoxify…but enough of the science class, let’s get to the bottom line on detox diets…
So is living on a juice diet for 2 or 3 days going to kill you?
No. Heck, that’s probably healthier for you than a weekend in LAS VEGAS.
But is it going to add years to your life?
No, of course not.
So unless a 2-day detox diet is really off the wall unhealthy, they are generally neither helpful nor harmful.
All that matters is what you do on a consistent basis for the other 363 days of the year…year in, year out.
If you pick up motivation for healthy habits from your “detox”, then maybe it can help you.
But if you go right off the detox and back to the Nachos and Bud, then what was the point at all?
You know what I’m all about – lifestyle change.
It’s nothing radical, its nothing fancy or magical. If you want to succeed you simply have to make changes for good.
You aren’t going to make all the changes overnight or be able to stick to each one the first time you try it (Hey, I’m still trying to get better and healthier everyday, and I’ve been at it for all of my adult life).
Hard truth: It might take you years before you perfect your healthy eating habits and kick your cravings.
But as you do, you’ll have the rest of your life ahead of you for high-energy living thanks to healthy eating.
Eat well, live well,
CB
P.S. Want to know how to change your eating lifestyle?
Get Dr. Chris Mohr’s Fat Loss Nutrition Guidelines that comes with Turbulence Training.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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The Green Tea Diet Pill Scam
Time to expose the Green Tea Diet Pill scam.
Green Tea is a very healthy drink, but it does NOT cause weight loss. So all those ads you see in on the Internet are a scam. It’s not the magic pill it is claimed to be. Sorry to burst your bubble.
Researchers from Taiwan randomized 78 overweight women into 2 groups for the 12 week study. One was a control group, while the other group received Green Tea extract (491 mg catechins containing 302 mg EGCG – epigallocatechingallate).
Reference
Hsua, C-H., et al., Effect of green tea extract on obese women: A randomized, double-blind, placebo-controlled clinical trial. Clinical Nutrition, 27(3), 2008.
This level of EGCG exceeded the amount given to subjects in a past Green Tea extract study that showed an increase in metabolism. So if Green Tea was to work for weight loss, than this study would prove it.
However, for folks who are praying that Green Tea is a miracle weight loss solution, the results were disappointing. There was only a 0.3% reduction in BW (0.15 kg) after 12 weeks of treatment with GTE, and that was not a significant improvement over time or better than the placebo group.
Fortunately, the Green Tea extract did improve health by reducing LDL cholesterol and triglycerides, while increasing HDL (“good cholesterol”). The placebo group only had a significant reduction in triglycerides.
So the bottom line is this. Green Tea is healthy, but doesn’t cause fat loss, which is something that I’ve said ever since I read the original “metabolism boosting” research study.
There’s no such thing as a magic pill for weight loss. So forget about the easy way out.
Once you accept that burning fat is a difficult task, and that it requires planning and following a proven, structured workout program, only then will you get results.
Green Tea for health, not weight loss scammery,
Craig “Ace” Ballantyne, CSCS, MS, MBA-Fastest Kill
PS – Are you ready to accept the truth?
Finally realizing that you have to sacrifice, commit, and dedicate yourself to eating right and exercising? If so, let’s get started on the Turbulence Training workouts.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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3 Fat Burning Diet Secrets
I recently got stuck in an airport due a delayed flight. But I didn’t end up eating junk food. In fact, I have a SECRET that can help you avoid cheating on your diet.
First, you have to be prepared. In fact, here are my meals from that day. My brunch included an omelet with vegetables, some grilled fish & peppers, fruit (pineapple, raspberries, blueberries, watermelon), and a V8.
A late lunch included a grilled chicken salad (2 breasts), jimaca, salsa, black beans, avocado (I substituted the salsa for the dressing). NOTE: Lunch was eaten at a Mexican restaurant. I said “”no thanks”" to the chips and salsa. So there you go, proof that you can eat healthy when you eat out.
My snacks at the airport included raw cashews, red delicious apple, raw almonds, as well as a banana and more almonds later on my flight.
Without my preparation, I would have been outta luck, and stuck eating M&M’s (the peanut kind, of course) and greasy take out food at the airport. So what’s the secret? Accountability.
I’ve committed to telling the world about my diet and workouts, so I can’t set a bad example or break my promise to you by eating junk food.
I’m holding myself accountable to you. By doing this, I’m going to be more focused on eating healthier than ever, because I don’t want to have to report to YOU that I’m cheating on my diet.
I also need to eat well and research the best options so that I can pass along little insider nutrition tips to you, such as these tips.
1) Most people don’t know that the peanut butter they feed their kids (& themselves!) is filled with two of the nastiest ingredients in the world, and those are Trans fats (the “”bad”" kind of fat) and sugar. So you should choose Peanut Butter that contains JUST peanuts as the one and only ingredient.
2) My favorite canned food is Amy’s Organic Chili. I usually stick with Medium, but sometimes I go spicy.
3) I add a little of Mrs. Renfro’s Organic Salsa to almost every meal I eat. A little bit with my morning omelet, a little with my chili at lunch, and a little with my BBQ chicken at night.
By the way, you should follow my lead and start posting your daily diet and exercise somewhere for someone who is holding you accountable.
For many people, being ACCOUNTABLE to others is their #1 way to stay motivated and on-track with their diet and exercise program.
You see, I’m committing to you that I’m going to post all of my meals each day, showing you how to eat fast, nutritious foods even when you are traveling or really busy. Accountability is one of the major MOTIVATION SECRETS to success.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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Restaurant Dinner Diet Secrets
If you eat at restaurants, it’s easy to eat over 1500 or 2000 calories per dinner meal. Yikes! That’s a full day’s worth of calories in one dinner and will blow your diet…
Pre-dinner bread & butter -> 200 calories
Pre-dinner cocktail -> 150 calories
Appetizer -> This could be a 500-1500 calorie bomb on it’s own!
Steak -> 300-500 calories
Potato -> 150-300 calories
Vegetable -> 100 calories
Dinner Drink -> 150 calories
Dessert – 300-750 calories
After Dinner Drink – 150
And that’s only if you CONTROL yourself. If you go on a rampage, you could be looking at 2500 or even 3000 calories in one sitting. Those numbers are scary.
Fortunately, there are ways to avoid this dietary nightmare while dining out. Here are 5 rules to cut 1000 calories from your dining-out diet…
1) Plan ahead and avoid restaurants that offer huge portions.
2) Skip the bread. It won’t stop you from eating your full meal anyways, so just send it back.
3) No booze or liquid calories of any type.
4) No potates. Stick to your protein and your vegetables.
5) Reward yourself with only the tiniest bit of dessert, if at all.
It’s all about taking responsibility for your choices. And yes, choosing between the “”Pain of discoipline or pain of regret”". What’s your choice?
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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