The Best Fat Loss Body Transformation Workout
By Craig Ballantyne, CSCS, MS
Turbulence Training
Why does it seem like every Turbulence Training Transformation Contest winner uses the TT for Buff Dudes and Hot Chicks workout program?
It has such an odd name, but it is easily the most popular program used by contestants in the final four weeks of their dramatic body transformations.
Let’s take a look at this at home fat burning workout to see what makes it so special and effective for fat loss.
There are three fantastic short, burst workouts in this program, and one of them uses a secret type of bodyweight interval training never-before-seen in any other Turbulence Training program.
Plus, there’s a secret way of contracting the muscles in every repetition in this program unlike any other program before it.
This special method activates more muscle fibers and depletes more glycogen, and therefore should put more turbulence on the muscles – therefore resulting in more calorie burning – therefore resulting in more fat loss – and in more Buff Dudes and Hot Chicks.
The workouts also contain more of a specific type of exercise that always make a workout more difficult. You can expect to sweat more, grunt more, and perhaps curse at me a little more than usual.
But that’s okay, I can take it. Do your worst, because you’ll be feeling it tomorrow, but loving the results too.
If you’re ready to join the Transformation Contest Winners and use the most popular TT program, “TT for Buff Dudes and Hot Chicks”, you can get it here:
==> Turbulence Training for Buff Dudes and Hot Chicks
You’ll also receive a bonus workout called, “TT Transformation” that I created as a follow up to “Buff Dudes-Hot Chicks”
I know – it’s a really silly name.
But the results are incredible,
Craig Ballantyne, CSCS, MS
Creator, Turbulence Training and programs with silly names
PS – Just say no to slow boring cardio on an empty stomach.
Use this program instead:
=> Turbulence Training for Buff Dudes and Hot Chicks
This program is proven to be the best for TT Transformations.
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Categories: Exercises and Workouts, Fat Burning, Fat Loss Tips, Transformation Contests Tags: Body Transformation, Bodyweight, Bodyweight Interval Training, Buff Dudes, contest winner, dramatic body transformations, Fat Loss, Hot Chicks, interval, short burst workouts, Transformation, Transformation Workout, turbulence training transformation contest, Workout Program
Fat Burning Bodyweight Circuit Exercises
When you travel, you worry about missing your workouts and eating poorly…So you must plan ahead for both (apples and almonds for planes, trains, & automobiles)…and bodyweight circuits for “no-equipment fat burning”.
And while I have bodyweight exercises that are just as hard as the bench press and barbell squat in one of my bodyweight workouts, today we’ll focus on replacing intervals with bodyweight circuits.
To do a bodyweight circuit…
a) Pick 3 lower body exercises
b) Pick 3 upper body exercises
c) Alternate between a lower and upper body exercise without rest, till you are done all 6 exercises
d) Rest a minute.
e) Repeat 2-3 more times until you are done 20 minutes
For example, this is a great circuit that doesn’t need any equipment
1) Prisoner Squat (12 repetitions)
2) Elevated Pushups (8 reps per side)
3) Single-Leg Deadlift (10 reps per side)
4) Close-grip Pushups (As many reps as possible)
5) Jumping Jacks (30-60 reps)
6) Cross-Body Mountain Climber (12 reps per side)
Whew. That’s pretty advanced…for a beginner, we’d slow it down like this and take some breaks between exercises…
1) Wall Squat (8 reps)
2) Kneeling Elevated Pushup (5 reps per side)
3) Lying 1-leg Hip Extension (8 reps per side)
4) Plank (30 second hold)
5) Jumping Jacks (5-10 reps)
6) Side Plank (15 second hold per side)
Safe travels, and of course, always check with your doctor before beginning a fat burning bodyweight circuit exercise program.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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Fat Burning Workout Social Support
If you don’t have social support, you won’t lose fat. Having social support is the biggest missing factor in most weight loss programs, and that is why people fail.
It’s that simple.
So here’s what “Fat Burning Social Support” means, and how to get it.
Social support is probably one of the missing ingredients that people don’t realize how important that is to achieve. Not only fitness goals, but really any goals in life. For example, to achieve your business goals you have to have support of other business minded people to help you.
If you want to stop drinking you’ve got to hang around people that don’t drink. In this day and age, our social groups are a lot different now. There’s a lot more internet based, for better or for worse, but the positive power of these internet based groups can be huge, especially now as they get more specific.
Before there just used to be fitness forums. Now, there are specific fat loss forums, and female only forums. There are forums specific for moms that are trying to lose body fat.
So, we’re able to get more specific now and that way you don’t have to go through a lot of various stuff to get to the specific stuff. You just go right to the specific stuff that’s helping you with your specific problem. So there’s all sorts of good stuff out there on the internet so hopefully people will be able to find it. But these networking sites and forums and that type of stuff are very, very helpful.
Social support means getting at least one person, and preferably a lot more people, to encourage you, check up on you, motivate you, keep you in line, and keep you on track. You need to be accountable to these people. You need to state your goals to these people.
By doing this, you will have a greater chance of success. You can also workout with someone to get the maximum benefits of social support.
According to research published in 2006, working out with someone else who loses fat significantly increases your chance of losing fat.
So stick with winners. Partner up with someone to get help and get their success to rub off on you.
If you can’t do that, then get a doctor, trainer, nutritionist, or some professional on your support team. Research shows that being accountable to an authoritative figure also increases your chance for success.
And finally, although there isn’t a research study to support me, I know that hanging around the right people will help you lose fat, while spending time with the wrong people will stop you from reaching your goals.
For example, if you continue to hang around beer-drinking, wing-eating friends 4 days of the week, expect to have a beer drinker’s body.
Now, I’m not saying you can’t have one special night out per week, but I am saying keep it to one night out, and limit the beer and wing intake.
Sacrifices have to be made, but it is a lot easier to make them when you have a social support team that is there helping you choose the right foods and do the right workouts.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
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Fat Burning Bodyweight Exercises
By using only dumbell and bodyweight exercises, you can burn fat and get lean at home. You don’t need fancy machines or pricey equipment to lose stomach fat.
If you have dumbells, you can do even more fat burning bodyweight exercises, and increase the challenge of your bodyweight exercises. If you don’t want to go to a workout center anymore, then don’t worry, you can burn fat at home.
Plus, by exercising at home, you’ll get your workouts done in the same amount of time as it would take to drive to the gym and back. Talk about a time saver!
Here are 27 exercises you can do at home to lose fat and build muscle, helping you burn belly fat and get 6-pack abs.
By putting these exercises together into supersets, you can get a total body resistance training workout done in only 20 minutes. Follow that up with 15-20 minutes of interval training, and you’ll have the best belly fat burning workout you can do in only 45 minutes.
Boring aerobic exercise is not necessary for fat loss. Let’s take a look at these fat burning, minimal equipment exercises you can do in a small space in your own home.
Here are the lower body exercises you can do to boost your metabolism and build a better butt and legs.
1. Squats
2. Stability Ball Leg Curls (don’t worry, these stability balls are super cheap, and you can get them for only $20 at almost any department store)
3. Lying hip extensions
4. Lying single leg hip extensions
5. Split Squats (aka. the stationary lunge)
6. Split Squats with your back foot elevated 6 inches
7. Reverse Lunges
8. Forward Lunges
9. Stepups
10. 1-Leg Squats
Many of those calorie-burning exercises can be done with dumbells as well, if you need to increase the challenge. If you want to build muscle, you’ll need to use dumbells as well.
There are many more lower body exercises you can do without machines. And its the same story with upper body exercises as well.
To work your arms and your chest, you can do all sorts of pushups.
1. Regular pushups
2. Close-grip pushups
3. Pushups with your feet elevated
4. Pushups with one hand elevated
5. My favorite, most difficult pushup, “Spiderman Pushups”
6. And beginners can start with either Incline Pushups or Kneeling Pushups.
If you have a bench and a set of dumbells, you can do…
1. Dumbell chest presses
2. Dumbell incline presses
3. Dumbell shoulder presses
And there are many variations of those you can do as well.
Training your back is trickier when exercising at home. If you have an adjustable pullup bar, you can do:
1. Inverted Bodyweight Rows (aka. Reverse Pushups)
2. Chinups
3. Pullups (these are overhand grip and harder than chinups)
Of course, I’m leaving out many variations of these fantastic exercises.
If you don’t have a bar, you need to use dumbells, and can do:
1. Dumbell Rows (there are probably a dozen different ways to do dumbell rows)
2. Dumbell Rear-Deltoid Raises
Finally, we’ll finish with ab training exercises you can do at home. Let’s ignore situps and crunches, since they aren’t the best use of your time, and can damage the low back.
I avoid crunching type ab exercises in my programs and use static endurance exercises, like:
1. Planks (and side planks)
2. Mountain Climbers
3. Stability Ball Jackknives
4. Stability Ball Rollouts
5. The Ab Wheel (yes, this infomercial gadget is actually useful!)
So that’s at least 29 fat burning bodyweight exercises you can do at home. But in fact, simple variations in technique, or adding dumbells, or changing hand position can actually give you 101 exercises you can with this list to help you burn belly fat and sculpt your body.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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Interval Training Programs for Fat Burning
If a trainer tells you there’s a best way to do interval training, they are lying.
Research shows that intervals are powerful for fat loss, but there’s never been a “head-to-head” study comparing different lengths of interval workouts.
But that’s good news. It means that all types of interval training workouts will work to help you burn your belly fat.
In addition, for distance runners, intervals of 2-5 minutes are very helpful for improving performance. But for fat loss workouts, I tend to use a nice simple 30 second interval length for fat burning benefits.
Plus, if you do intervals on a cardio machine, its very easy to stick to a 30 second interval timing, followed by a 60-90 second recovery at a much slower pace. If the intervals were any shorter, it would be tough to change the settings on the machine fast enough.
Any type of this interval training for fat loss is likely better than slow cardio, and allows for faster workouts.
Despite what you may read on the Internet, no one has proven that one type of interval is best for fat loss. That is why I use different Intervals for different phases of a fat loss program.
For example, if you have been doing 30 second intervals for the last 2 months, you might kick-start your results by moving to 1-minute intervals or even, gasp, 2-minute intervals.
As you change the interval length, you change the way your body responds to the training.
- It is recommended that the stationary cycle be used for interval training
because it allows for an easy transition between work and recovery. - Finish each interval workout with stretching for the tight muscle groups
only. - Perform the interval sessions 3 times per week.
- Use a different interval duration in each 4-week phase of the TT programs.
- Each set-up provides a different stimulus to your body, so you might
identify one that works the best for you. - You may also use a different interval duration in each workout. For
example, short intervals in Workout A and longer intervals after Workout B. - Here is a sample interval workout.
- Warm-up for 5 minutes.
- Work at an 8/10 level of intensity for 60 seconds.
- (A 10/10 intensity is running for your life, so adjust accordingly).
- Your heart rate should be near maximal by the end of the interval.
- Follow that with active rest for 60 seconds at a 3/10 level of intensity.
- Active rest means walking or pedaling at a very slow rate.
- Repeat for 6 intervals.
- Finish with 5 minutes of cool-down exercise at 3/10 level of intensity.
Discover how to immediately put interval workouts to work for you, so that you lose fat and gain muscle in less workout time than ever before with the Turbulence Training program.
If you join the TT lifestyle, I fully expect you to feel more energy, focus at a higher level, lower or eliminate altogether your sense of anxiety or stress, sleep more soundly, think more clearly, and work more productively.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
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How to do Fat Burning Full Body Workouts
Here’s how I set-up my fat burning full body workouts.
I have clients do three total body workouts during the week and they alternate between a Workout A and a Workout B.
In both fat burning Workout A and Workout B, I always start with body weight circuits to warm-up the body. I strongly believe that this is much better than using a five-minute treadmill walk because that treadmill walk doesn’t warm-up your upper body for lifting and doesn’t take your lower body through ranges of motion like you can in lunges that would prepare you for the strength training stuff.
No treadmill walking to warm up, instead, we focus on body weight circuits where we might do a variation of my squat – body would squat like my favorite Y squat, then we’ll do some type of push-up maybe an elevated push-up, then we’ll do some type of lunge like a prisoner lunge, and then I like to try to get something for the back of the leg so it might be something like a one leg romanian deadlift or a stability leg curl.
Then we’ve warmed up the entire body for a fat burning workout, gone through a whole bunch of different ranges of motion, and really better prepared the body for strength training as opposed to the five-minute treadmill walk.
After that then we’ll move into what I call non-competing supersets for fat burning workouts and this allows us to get a lot of work done in a short amount of time.
We can train the total – the entire body in about 20 minutes. In the first superset, I always pick the hardest exercise for the workout because you want to do those when you’re fresh.
For example, I might do a dumbbell split squat, which is an excellent total leg exercise and a dumbbell chest press, which is obviously just a basic excellent exercise to build muscle for the upper body because we just stick to the basics and those things work the best.
I would do those in a fat burning superset, meaning I’ll do the dumbbell split squat for each leg first and then without rest I’ll go into the dumbbell chest press.
Now you’re probably going to be using close to the same weight there for both exercises, so fortunately you won’t have to do much shifting around of weights there.
After doing the dumbbell chest press, rest a minute, and I’ll repeat that superset two more times in most cases and then take another rest of about a minute and move into the second superset of non-competing exercise.
When I say non-competing exercises, I mean exercises that don’t fatigue the next exercise so the dumbbell split squat, it works the lower body and your grip.
The dumbbell chest press works the upper body, doesn’t really work the grip too much, doesn’t – so your legs recover while you do chest presses and your chest recovers while you do the split squats, so great non-competing supersets.
On the other hand, if you try to do dumbbell rows in that case your grip strength would be used in both exercises, so your dumbbell rows would suffer and even your split squats would suffer because your grip would give out before your legs.
At this point, you are into the second superset where I’m going to use something like a one leg stability ball curl and an inverted row. That’s a great body weight superset and again, the stability ball leg curl works on the back of the legs and the inverted row works on the upper back and uses the grip, so the grip isn’t fatigued by the leg curls and you can go right into this inverted row and you’re pressed for that.
I set up all of my workouts to train the four hot zones of the body. You want to train your upper torso, you want to train the front of your legs, the back of your legs, and your upper back. If you train those areas I truly believe that you train all the other smaller muscle groups and smaller areas of the body.
We did our dumbbell chest press for the front of our body, we did our dumbbell split squats for the front of our legs and also the back of our legs, and then the stability ball leg curl obviously got the back of our legs and the inverted row got our upper back and our lap. So we trained the entire body there.
If you have time you can do one more superset here. You might throw in a direct abdominal exercise and depending on what the focus of your day might be, you might throw in another leg exercise and then do fewer leg exercises in the next workout day or you might do another chest exercise and do fewer chest exercises on the next day.
That’s how we do full body fat burning workouts with total body strength training in only about 20 minutes.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
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Bodyweight Cardio for Fat Loss?
What the heck is Bodyweight Cardio?
It’s a fun fat burning workout program that you can do at the park or in the comfort of your own home without equipment.
If you’re sick and tired of boring cardio, or if you’ve even had enough of traditional interval training, these new bodyweight circuit programs can be used to replace both of those fat burning workout methods.
You can also replace your entire workout program with the bodyweight cardio program, because it combines bodyweight strength training with muscle endurance to give you a complete lean body workout.
After all, it often feels like there just aren’t enough hours in the day. Between work, family, appointments, and unexpected time-zappers, it’s hard finding time to squeeze in a quality workout.
And it’s even more difficult to workout when it involves navigating through rush hour traffic, dealing with annoying people and dirty machines in the gym, and following a program that isn’t making even the slightest dent in your belly fat.
It’s frustrating, exhausting, and most importantly, wastes your precious time!
What you need is a fat burning workout that you can do ANYWHERE – including the park, your backyard or even in a hotel room. With your busy lifestyle, you need a no-equipment workout that will help you burn fat as fast as interval training on a treadmill.
Fortunately, I’ve discovered the perfect program…
Turbulence Training Bodyweight Cardio 3
This no-equipment, anywhere, anytime workout system has already helped thousands of other men and women to burn fat and sculpt their bodies.
In this program, you’ll get:
- 4 challenging, ZERO equipment workouts that will tone your body in ALL the right places
- NEW exercises GUARANTEED to burn more calories all day long
- Fun workouts you can get done quickly
- Fat-blasting workouts you can SUBSTITUTE for interval training and cardio workouts (No treadmill? No problem!)
- PLUS, you’ll get the never-seen-before 5-Round “fat burning fight” workout that will ignite your fat-burning hormones
One of the most critical elements to your fat loss success is finding a workout program that fits into your lifestyle, and with the flexibility of Turbulence Training Bodyweight Cardio 3, things just got a whole lot easier.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
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5 Best Fat Burning Interval Workouts
Long, slow cardio is not the fastest way to burn fat. Research shows that short interval training workouts burn belly fat faster.
I was one of the first trainers to question long, slow cardio for fat loss back in the late 1990′s and I believe that traditional cardio is over-rated.
Interval training, or interval “”cardio”" if you want to call it that, is much, much better for fat loss. It burns belly fat in half the workout time.
I figured this out just before the year 2000. Back in 1998-99, I was but a lowly grad student, studying the effects of androstenedione (the supplement taken by the mighty baseball player, Mark McGwire during his record-breaking home run quest in ’98).
In my study (which was published in the Canadian Journal of Applied Physiology for any science nerds like myself out there), we had guys use the supplement and go through a couple of weight training sessions. By February of ’99 I was stuck in the lab, analyzing the blood samples using some fancy radio-active isotopes.
And when I say stuck in the lab, I mean STUCK. I’d get there at 7am, and record my last data point at 11pm. Sixteen hours of mad science. And if I wasn’t there, I was downstairs in the medical library, studying papers on testosterone and training.
Now coming from a very athletic background, this sedentary lifestyle didn’t sit well with me. But there I was, studing for a degree in Exercise Physiology and left with no time for exercise. Or so I thought.
Fortunately, I actually had a 50 minute window once per day of “”down-time”" while the lab’s gamma-counter analyzed blood samples.
That left me 50 minutes to get to the gym (5 minutes across campus) and get a workout in the remaining 40 or so minutes. I knew that if I applied my studies to the workout, I could get maximum results in minimum time.
As a former athlete, I knew that I had to find a way to stay fit and to avoid the fat gain that comes with working long hours in a sedentary environment. And I also had to stay true to the high-school bodybuilder I once was, so there was no way I was willing to sacrifice my muscle to one of those long-cardio, low protein fat-loss plans that were popular at the time.
Instead, I had to draw on my academic studies and my experiences working with athletes as the school’s Strength & Conditioning Coach. I knew that sprint intervals were associated with more fat loss than slow cardio, and I knew that you could also increase aerobic fitness by doing sprints (but you can’t increase sprint performance by doing aerobic training).
So clearly, intervals were (and ARE!) superior to long slow cardio for fat loss. I had seen first hand the incredible results of sprint intervals in the summer and fall, as the athletes made huge fitness improvements and shed winter fat in a short time using my interval programs. I knew that intervals had to be the next step in the evolution of cardio.
The biggest benefit of intervals? A lot of results in a short amount of time. I knew that I only had 40 minutes to train, and therefore I could only spend 15-20 minutes doing intervals.
I also understand that interval training sounds intimidating to a lot of people, so I need to clear up how an interval training workout goes.
After all, I believe everyone can do interval training for fat burning. Even beginners. For beginners who usually exercise for 30 minutes at 3.5 mph on the treadmill, their interval workout would be to go for 1 minute at 3.8mph and then recover for 2 minutes at 3.0 mph. That’s it. Repeat 6 times. If you are more advanced, you would use more intense exercise.
Interval training doesn’t have to be sprinting for your life. It just needs to start off harder than normal and progress from there.
Most folks hate cardio, so they are happy to use interval training as an effective replacement to lose stomach fat. Here is my list of preferred ways to do your intervals, ranked in order from best to worst, based on my experiences.
1. Sprinting outdoors (Hill sprinting might be the absolute best method)
2. Kettlebell exercises
3. Bodyweight interval circuits
4. Treadmill running
5. Stationary cycle (upright cycling preferred over recumbant bike)
With those 5 Turbulence Training interval training methods, you’ll burn fat fast and never have to do cardio again!
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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