20 Min Hard Core Fat Loss Training Workout Interview with Craig Ballantyne
If you are into Hard Core Fat Loss training then you won’t want to miss this Training Workout Interview with Craig Ballantyne as he takes you through what his Turbulence Training Workouts are all about. Craig tells you about the makeup of his Turbulence Training workouts and why you can get the same workout you use to get but in only 20 minutes.
Now over to the 20 Min Hard Core Fat Loss Training Workout Interview with Craig Ballantyne.
20 Min Hard Core Fat Loss Training Workout
Interview with Craig Ballantyne
If you’re sick of fluffy weight loss workouts that aren’t giving you any results, then you will love this hard core fat loss training interview.
Question: Craig, thanks for taking the time out of your insane schedule to talk with us. Tell us a little bit about yourself, your clientele and your overall training philosophy.
Craig Ballantyne:
I’m a Strength & Conditioning coach in Toronto and I write for Men’s Health and Oxygen magazine.
I work extensively with clients on advanced fat loss for busy people. I’m also the training director at www.grrlathlete.com where we provide advanced female exercise info.
Hard Core Fat Loss Busy Men and Women
Question: We have a growing number of hard core fat loss men and women leading busy lives but still love to train hard. How do you train individuals like this and still get kick butt results?
Craig Ballantyne:
I use supersets, moderately heavy weights (allowing 6-10 reps per set), limited rest interval periods, advanced bodyweight exercises, and interval training. These efficient and effective principles are the foundation of my Turbulence Training hard core fat loss philosophy.
Turbulence Training workouts are designed to crank up the body’s metabolism because of the intense demands imposed during the workouts.
After the workout, your body has to work hard (i.e. burn calories and repair muscle) to fully recover and return to a normal, resting state (that is why I compare my Turbulence Training hard core fat loss workouts to the Turbulence encountered in an airplane – a neat little analogy that people really like and find easy to understand).
I tend to stick with traditional weight training exercises, however, it is easy to adapt the Turbulence Training principles when using strongman implements and advanced bodyweight exercises.
For intervals, I tend to stick with 30 seconds of work and 90 seconds of active recovery, although it will vary between workout phases and for athletes of different sports.
The great thing about heavy weights and intervals is efficiency. You don’t have to do either for more than 20 minutes to get a great response. So if you are a busy executive looking to get lean, build muscle, and lose fat, you can get a great workout and shower in less than 30 minutes per day.
Combine Turbulence Training with the right nutrition, and you are well on your way to success.
By the way, we’ve got a secret bonus for everyone that invests in Turbulence Training – although I guess it’s not so secret anymore! Anyways, you’ll see what it is when you start your Turbulence Training journey with the fat loss program.
Crank up your Metabolism. Get Craig Ballantyne’s Hard Core Fat Loss Training Workouts ==> Get your very own copy of Turbulence Training & the Nutrition Guide here
20 Minute Hard Core Fat Loss Workout
Question: If you were limited to a 20 minute hard core fat loss workout, what would that work out look like?
Craig Ballantyne:
Providing the individual is injury free, we will move through a general warm-up circuit of bodyweight exercises (3 minutes), and then into specific warm-up sets for the first superset of exercises (2 minutes).
Then we will spend 5 minutes on the first superset pair of exercises, and then 4-5 minutes on another superset pair. We might finish with a third superset pair or some ab work, and a 2 minute cool-down if it is necessary based on the individual’s fitness level.
On non-weight training days, we would do intervals. It would look like this:
5-minute warm-up
12-minutes on intervals
3-minute cool down
The point is, you can get a lot done in a short amount of time with hard core fat loss workouts.
Stop Wasting time. Get Craig Ballantyne’s Hard Core Fat Loss Training Workouts ==> Get your very own copy of Turbulence Training & the Nutrition Guide here
Question: What nutrition approach do you use?
Craig Ballantyne:
I had Dr. Chris Mohr, Ph.D., put together the Turbulence Training Fat Loss Nutrition Guidelines.
I strongly agree with Dr. Mohr’s common sense, easy to follow principles. There is nothing extreme about his plan. It is very healthy and effective for fat loss.
I don’t think that people need to exclude fruit from their eating (in fact we should aim to eat at least 3 servings, and preferably berries, grapefruits, apples, and oranges), but instead we should avoid white, processed carbohydrates from a bag or a box.
Foods that should be in every healthy person’s nutrition plan:
Green Tea
Almonds
Broccoli
Berries
A variety of lean protein sources
Basically, for nutrition, just choose healthy, whole natural food.
Question: Last question Craig. What is the greatest misconception that you find people to have when it comes to performing better and looking better when they come to you. In other words, they tell you everything they have been doing in hopes of getting results but the results simply aren’t there. Are there any common mistakes going on here?
Craig Ballantyne:
Most of the time I try and get people to be honest with themselves and realize they have to change things if they want to improve.
A lot of people really just want me to approve their current workout (when it is clearly not working). But in reality, they have to change their workouts drastically to finally get results.
And most people think they are eating better and using a better program than they really are.
Even when most people they list out their food intake (as I have them all do on fitday.com), some people (including some trainers that I train) still don’t see the obvious problems in their diet.
I suppose it is human nature not to see our own shortcomings, so it is helpful to have a professional review your training and nutrition or even an honest, knowledgeable friend.
Be Honest with yourself. Get Craig Ballantyne’s Hard Core Fat Loss Training Workouts ==> 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 burn pounds of fat with Hard Core Fat Loss Training Workouts and finally see their abs in less workout time than ever before?
“I was a high school athlete, wrestling, football, baseball. Never once did I see my abs. My waist was almost two inches smaller than it is now but I still had a covering over my abdominals. This morning two horizontal divisions appeared in the mirror for the first time. Considering how hard I have worked in the past, it is amazing that TT is able to consume fat the way it does.”
Paul Kazim
Find your Abs. Get Craig Ballantyne’s Hard Core Fat Loss Training Workouts ==> Get your very own copy of Turbulence Training & the Nutrition Guide here
“All I can say is WOW. As a former heavy exerciser who has had to cut back due to the demands of career and family, I never thought
I’d be able to lose fat and build muscle as effectively as before. However, with Craig’s help, I was able to spend less time working out and exceed my expectations. I basically lost more fat and built muscle in half the time I used to work out. I feel like I have gotten my confidence and life back – thanks for all of your help!”
Tracey Fackler
As for myself. I use to be working out every day for 1.5 hrs and I never got the results I am getting with Turbulence Training hard core fat loss workouts. Now I have time to stay at home with my family and do 3 x 3o minute workouts a week. I don’t even go to the gym. I just use Craig Ballantyne’s Hard Core Fat Loss Training Workouts and I am getting down to my lowest body fat percentage ever. Turbulence Training hard core fat loss and the Nutrition guide are all you need. The best part is there is 6 months of workouts found in the Turbulence Training guide so you won’t get bored. Your workout gets changed up every 4 weeks to keep your body moving to the next level. Hard core fat loss with Turbulence Training is the best workout for saving time.
Don’t get Bored. Get Craig Ballantyne’s Hard Core Fat Loss Training Workouts ==> Get your very own copy of Turbulence Training & the Nutrition Guide here
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Fat Burning Bodyweight Cardio Workouts for Vacation
You’ve come to the right place if you are looking for Vacation Fat Burning Bodyweight Cardio Workouts. So many people take vacations a year and most come up with the excuse that the hotel gym isn’t adequate or that there is no gym. It’s hard finding a hotel with a gym that meets your needs. Why not change your workout to suite the hotel instead of change the hotel to suite your workout? There are over 100 bodyweight exercises out there to choose from. Lets get started.
Now over to an article from bodyweight exercise expert, Craig Ballantyne.
Fat Burning Bodyweight Cardio Workouts for Fat Burning on Vacation
You’re surrounded by nothing. Stuck in a house or hotel, miles from the furthest gym.
Perhaps visiting the in-laws, or a seminar in Independence, Ohio (trust me, I’ve been there), but you still want to do a fat burning workout.
You can’t even go for a walk because its a) raining, b) snowing, c) there are no sidewalks (hello Independence, Ohio).
So what can you do?
A bodyweight cardio fat burning workout to the rescue. Some other trainers might call it metabolic conditioning, and sure, you can do similar workouts with kettlebells or even dumbbells, but those implements can’t help you now because you are stuck in the middle of nowhere with now way out.
The only “equipment” you have is your own body, but all they taught you in gym class was how to do crunches, pushups, and flexed arm hangs. And you aren’t doing that from the doorframe here in the doubletree.
Fortunately, I’ve spent my entire adult life researching wild workouts, exotic exercises, and bodyweight movements. My bodyweight exercise obsession all started back in college, when I came home for a Christmas break in my freshman year, and had no ride to the gym, or even the money to afford a day pass.
So instead, I went through all of my old issues of Men’s Health magazine and put together a list of every body weight exercise I could find. Eventually, I stumbled across a workout that wasn’t full of crunches, situps, and plain old pushups. I somehow managed, at the age of 19, to figure out a bodyweight circuit that was tough, worked the entire body, and didn’t require equipment.
Fast forward fifteen years later, and I’m still on the hunt for more bodyweight workouts. You’ve probably used one of my bodyweight challenges from Men’s Health magazine, or found one of my workout videos on youtube.
This fat burning workout video below is probably my most famous, the no-equipment 5 rounds of 5 minutes bodyweight workout program. You don’t need anything – other than your own bodyweight – to get an amazing full body workout, anytime, anywhere.
Bodyweight Cardio 3 Workout B Video
Get your copy Now!==> 101 Bodyweight Exercises for Fat Burning on Vacation
You don’t need to be outside to do this bodyweight cardiofat burning workout, but hey, it doesn’t hurt to be out in the sunshine, getting a glorious sweat on with this intense bodyweight workout.
A minute of bodyweight exercises doesn’t sound like much, but seriously, when you get down to the brass tacks, it sure is a heck of a challenge. I’d love to know what you think of this workout and other ones like it. I have dozens of interval-type workouts that don’t require you to sit on a stationary bike or use a treadmill. And you absolutely have no need to ever suffer the ‘dishonor’ of slow boring cardio ever again.
Thanks to bodyweight exercises (plus kettlebells, dumbbells, TRX exercises, etc.), there are far too many fun workouts out there that can help you burn fat without the need for expensive, overcrowded gym memberships.
That said, you can also do a tremendous workout in a hotel room (even in Independence, Ohio), in your in-laws living room, your backyard, the park, or even your office (but you’ll want to shut the door, of course).
Bodyweight cardio fat burning workouts to the rescue.
For over 101 bodyweight exercises plus more bodyweight cardioand a 6-month bodyweight workout plan, get the Ultimate Bodyweight Exercise deal here.
==> 101 Bodyweight Exercises for Fat Burning on Vacation
You’ll be able to burn fat with bodyweight exercises anywhere,
Craig Ballantyne, CSCS, MS
I know what you are thinking…. Bodyweight exercises aren’t enough workout for you. I use to be into working out with heavy weights and using all the machines in the gym. I never thought I would get a workout from Bodyweight Exercises either. Then I was left without a gym membership and lack of time to workout or get out of the house to workout so I tried Craigs Turbulence Training Bodyweight Cardio 3. I was left breathless. The elyptical machine, treadmill, rowing machine and exercise bike have nothing on this workout. This blew them all out of the water.
Every time I go on vacation I can just take my bodyweight workouts with me on my phone and do them anywhere I desire. No need to find the hotel gym that’s hidden away in the back corner with limited equipment. Give these Fat Burning Bodyweight Cardio Workouts for Vacation a try and you won’t regret it.
GET YOURS NOW!!!==> 101 Bodyweight Exercises for Fat Burning on Vacation
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Fat Loss with Metabolic Resistance Training
What is Fat Loss with Metabolic Resistance Training you ask? It’s like combining a bodybuilder with a cardio bunny. It’s a step up from interval training. If you are looking to lose fat without long boring cardio then this may be the training for you. There is many ways that this metabolic resistance training can be done. Craig Ballantyne has some examples in his video as well as more information on this new type of training.
Now over to fitness expert, Craig Ballantyne, to explain why metabolic resistance training is so important for fat loss.
“What is Metabolic Resistance Training”
By Craig Ballantyne, CSCS, MS, CTT
Turbulence Training – Metabolic Resistance Training
What the heck are these metabolic resistance training workouts that everyone keeps talking about for fat loss? Well, you’ve probably heard the term because the internet is buzzing about this type of training for fat burning.
After all, gone are the days of slow cardio for weight loss. Heck, even interval training is starting to get passed over. All in favor of this specific type of workout called metabolic resistance training.
It’s really exciting though, to know that we can build muscle and lose fat at the same time, while getting lean and even having ripped six-pack abs thanks to these short, burst workouts. And you don’t need fancy, expensive equipment. Instead, you can focus on using bodyweight exercises, dumbbells, kettlebell exercises, or even TRX exercises.
Let me explain in this short, fun video with a few examples:
Metabolic Resistance Training Video Demonstration
How do you do Metabolic Resistance Training?
Anytime you use supersets or circuits and train with an elevated heart rate and insufficient recovery. You are doing metabolic resistance training. But the metabolic resistance training used by Turbulence Training readers is different. I’ve modified the heavy metabolic resistance training and also incorporated metabolic resistance conditioning using lighter resistance, and less rest.
In this new Turbulence Training metabolic resistance training workout program, you’ll get 4 workouts, broken down into these two components. Two workouts of heavy metabolic resistance training and two workouts of metabolic conditioning. The heavy workouts are done first, and are followed immediately the next day by the conditioning workouts.
I’ll be writing a lot more about metabolic resistance and conditioning workouts in the future to help you lose fat and gain muscle at the same time. That’s the beauty of the system; not only do the fast-paced, short burst workouts help you burn a ton of calories, but if your goal is muscle building, you can do that too.
Until then, get ready to use a few new exercises and a few training methods we haven’t used before to elevate ” in-workout and after-workout” calorie burning.
It’s all about working your metabolic systems for maximum calorie burning, while only permitting yourself to have incomplete
recovery. These are the intense workouts you’ve been looking for. No more slow, boring, monotonous cardio workouts that take forever.
Those days are over.
So be prepared to hear a lot more about MRT and metabolic lifting and conditioning workouts. And again, you aren’t limited to machines or weights. You can do these workouts with almost any equipment, and even with bodyweight exercises only, as my bodyweight cardio circuits have proven.
You’ll have a total blast even doing these types of programs at the park with your TRX and kettlebells and bodyweight. You’ll be so much better off than being stuck in stuffy gym with machines. And make sure to watch my video to find out why MRT might even be better than traditional interval training.
Times are a-changing. The entire fitness industry is going through a revolution where we move away from bodybuilder and cardio bunny workouts. And that’s a good thing. Doing less cardio and eliminating little isolation exercises, such as crunches, from your routines will help you get results fast.
Get started with the Turbulence Training Metabolic Resistance Training workouts here.
You now have a fun, four-day program that will get you ripped and give you the body that you deserve.
Train hard but safe with new MRT workouts.
Craig Ballantyne, CSCS, MS
Turbulence Training – Metabolic Resistance Training
Craig Ballantyne never stops amazing me with his new workouts he creates. I thought interval training was great but now having a metabolic resistance training workout to build muscle and lose fat in the least amount of time is the best for my busy lifestyle. The best part is you can do these Metabolic Resistance Training workouts anywhere with bodyweight exercises, dumbbells or kettlebell exercises. Quick workouts with “in-workout and after-workout” calorie burning is a win win situation. Looking forward to more of this Metabolic Resistance Training workouts from Craig Ballantyne.
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9 Questions about Fat Burning. I bet you can't answer
So you think you know a lot about fat burning eh! What do you really know about strength training supersets, intervals for beginners, spinning classes, the fat burning zone, the optimal workout program length and interval training. I’m sure there is something here that you don’t know and can change to increase your fat burning potential.
OK. I’m turning you over to Craig Ballantyne so test your knowledge with these 8 questions that Craig Ballantyne CSCS, MS was asked about fat burning.
Did you know THIS about fat burning?
How does Turbulence Training work?
Can beginners use TT?
What equipment do I need?
All this and more in this week’s TT Q’n'A…
Q: What is an example of a strength training superset that women can try to improve their results in tough to target areas (such as hips/glutes/thighs)?
Answer:
For beginners, we use 1-leg hip extensions to target the glutes. We could pair that with Stability Ball leg curls for the hamstrings.
For squats, if you use a slightly wider than shoulder-width stance, you can sit your hips back more and work your butt harder than with normal squats. In the Turbulence Training programs, that is called a Sumo Squat or Wide-stance Squat. It can be done with weight or bodyweight alone. That would go well with Stability Ball Hip Extensions, and would be great for the intermediate crowd.
For advanced fitness levels, exercises like split squats, RDL’s, and reverse lunges target the glutes and hamstrings. These could be paired with 1-Leg Stability Ball Leg Curls or 1-Leg RDL’s.
Q: Why do you say the fat-burning zone isn’t important?
Answer:
There are more efficient ways to burn fat and change your body than exercising for a long time at a slow pace.
Proportionately, you burn more fat as fuel when exercising at a low intensity. I agree with that.
BUT!
You burn as much or even more fat, proportionately, at REST! So if you want the fat burning zone, why get off the couch? Just make sure you don’t watch anything too exciting, like “24″, or your heart-rate will go too high. Stick to something that’s neither suspenseful nor funny, anything starring Jim Belushi should work.
Seriously, we need to understand that it doesn’t matter how much fat we burn as a percent of total calories burned during the workout. In fact, we don’t even need to get hung up on the amount of calories burned during our exercise session.
All we need to do is focus on…
A) Boosting metabolism with strength training
B) Boosting metabolism with interval training
C) Eating for fat loss with the proper nutrition guidelines (see Dr. Mohr’s TT Fat Loss Guidelines for male and female meal plans).
To boost your metabolism in a short amount of workout time, you need to do strength training and interval training. If you have 2 hours per day to workout, feel free to do slow cardio in the fat-burning zone. It’s your time to waste. But if you want results fast, the TT workout approach will put you in the “fat burning zone” all day long.
Q: Is it mandatory to achieve the rep count on the last set of an exercise? For example, when the exercise calls for 3 sets of 8 reps, I get 8 reps in set 1, but only 7 in the last two sets. Should I reduce the weight?
Also, if I cut down on the recovery time, is there a benefit? I have always read that cutting down recovery time is great if you can manage it. Or is it necessary to allow some recovery time before the next set?
Answer:
Stick with the same weight for all sets if you can still get 7 or even 6 repetitions. However, if you drop down to 5 or less reps (when it calls for 8 reps), you should decrease the weight in the remaining sets.
As for cutting recovery time, you won’t achieve additional results by doing so. And if you cut recovery time TOO much, then you will have to significantly reduce the weight used per set, and that could cut into your metabolism boost.
Please stick to the recommended recovery times.
Q: Could you address the following issue in of your newsletters:
Are intervals good for beginners? Isn’t that too hard for them?
Answer:
No, beginners can still do interval training.
I’m not talking about what people call “HIIT” (high-intensity interval training). I’m simply talking about working at a slightly harder than normal pace for the recommended interval time.
I don’t like to use the phrase HIIT in my articles, for this reason.
Here’s how beginners would do intervals.
Let’s say you are a beginner that can walk on the treadmill for 20 minutes straight at 3.5mph. For your interval training, you would increase the speed to 3.8mph for 1-2 minutes. Then for your recovery, you’d drop it down to 3.0mph for an equal length of time.
Repeat for 4-6 intervals.
That’s safe and effective interval training for beginners.
Get your very own copy of Turbulence Training & the Nutrition Guide here
Q: I’ve read you don’t like spinning classes. Why not?
Answer:
I find that spinning classes are inefficient. Why spend 45 minutes in a class when you can get the same results in 18 minutes by doing interval training on your own with the TT Interval Workouts?
Plus, I don’t like high-RPM spinning, as I’ve met several women who have injuries that can be traced back to high-RPM spinning. It’s likely that the combination of “messed up hips” from giving birth to their children led to biomechanical problems that flared up when they started spinning on a regular basis. Be careful, and make sure you are strong enough for the cardio activities you choose!
The best part of a spinning class are the high-tension, moderate-RPM intervals. Those intervals are what give you the ‘turbulence’ on your muscles and skyrocket your metabolism because that is when you are doing the most work.
But if you like the camaraderie of the class (remember, social support is essential to success!), and you have the time, and you’re healthy, than spinning is a far better choice than spending an equal amount of time on the elliptical at a slow pace while reading People magazine (I used to see this everyday, and I’m sure you do in your gym as well).
Personally, I can’t stand being told what to do (even if by a cute instructor), so I’ll stick to doing my interval training on my own.
To each their own! (as long as it gets results)
Q: What actually happens in the body and muscles during and after a Turbulence Training workout?
Answer:
Turbulence Training burns energy, and A LOT of it. So muscle energy stores are depleted (i.e. glycogen), and there is some muscle damage (as with regular strength training). Combined, those two changes put your muscles into what I call, “turbulence”. Scientists call this a metabolic disturbance.
And just like an airplane needs to expend more energy to get through turbulence in the air, your body and muscles have to burn more energy to get back to normal…therefore, your body gets a big boost in post-exercise metabolism.
The “turbulence” and increase in metabolism don’t happen with easier workouts and traditional cardio.
But the benefits you get from Turbulence can last for more than 24 hours, allowing you to burn more fat and calories all day long.
So while we don’t burn as many calories during a TT workout as you would if you did an hour of cardio workout, you end up burning more calories in the overall 24-hour period with TT compared to normal cardio.
So we just have to look outside the workout for the results, and not focus on the calories used during your gym time.
Q: I always want to move on to the next TT program after 2 weeks rather than the recommended 4. Is there any reason why I shouldn’t do this?
Answer:
Yes, you should give each training phase more time. You want to get some adaptation to the training, and that takes longer than 2 weeks in most cases. Give it the full 4 weeks and then change to benefit from the variety in training. You will get more results, particularly if you are after building more muscle.
Q: I can only do interval cardio training on a separate day from weights, is this a problem?
Answer:
No, it is fine to alternate strength and interval days. I designed the weights and intervals to be done on the same day so that people would have more days off from structured workouts to spend being active with their families or hobbies.
Q: In one of your articles you mention that bodyweight intervals is the best method of interval training. Is that correct?
Answer:
Actually, I’ve written that sprinting is best. Bodyweight intervals and the stationary bike are very close in effectiveness. I like to switch interval methods every 4 weeks. That is the best approach.
Get your very own copy of Turbulence Training & the Nutrition Guide here
I guarantee Turbulence Training will give you the fat loss you deserve and desire.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
Try Turbulence Training today!
P.S. What equipment do you need for Turbulence Training?
Dumbbells, a bench, an exercise ball, and if you are strong enough, an adjustable pullup bar. That’s it. Lose fat in the comfort of your own home. You don’t need any machines, a cable station, an inner-thigh machine, a squat rack, barbells, or balance boards.
“I lost 14 pounds this month and the weight is just falling off me. My wife says I now look like when we first met and I still have more to go. I can fit into my old jeans again which is a big deal for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends.”
Billy Williams
Get your very own copy of Turbulence Training & the Nutrition Guide here
“Turbulence Training is a proven way to melt fat fast, while protecting your hard-earned muscle. I’m so confident in its effectiveness that, over the years, I’ve recommended it to literally millions of readers. And the fantastic feedback I’ve received from guys all over the world as a result ensures you’ll be seeing a lot more of CB’s programs in the magazine.”
Adam Campbell, MS, CSCS,
Sports and Nutrition Editor, Men’s Health
I hope you learned something here that I know I did. Watching all those people doing spinning for 45 minutes while I can do a 18 minute workout and get the same results is simply priceless. I’m still suprised how many people are doing steady state cardio on the olyptical machine and tread mill instead of using intervals on them. They could benefit so much and in less time.
Give us your thoughts below and Get your copy of Turbulence Training Today!
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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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Best Foods For Fat Burning
I couldn’t be any simpler with my nutrition recommendations for foods for fat burning. You will get have the most energy and the best body and fitness level possible if you eat whole, natural foods. I always ask Dr. Chris Mohr, author of the Turbulence Training for Fat Loss Nutrition Guidelines if I ever need help with nutrition information.
You must avoid processed foods, which is pretty much anything in a bag or a box. So cut out muffins, donuts, pre-packaged cereals, white bread, pasta, chips, crackers, cookies, etc.
We need to return to a time of simpler eating, focusing on fruits, vegetables, nuts, lean proteins, and healthy fats. It will take some “bad habit breaking” to rid yourself of your addiction to processed foods, but in your journey you will learn to appreciate the taste of REAL food again.
You don’t have to eat meat to lose fat and build muscle, but it’s not unhealthy to eat beef, chicken, and fish. In fact, fish contains essential fatty acids we can’t do without.
You might have heard about the importance of healthy fats, which is a big turn-around from the low-fat mentality of the 80′s and 90′s. We now know eating fish and nuts won’t make us fat, but will in fact make us healthy and help control our appetite.
So just focus on foods that haven’t been processed, and you’ll start to see changes in your body and energy levels in a matter of days. Get rid of the processed foods and you won’t be tired anymore!
I strongly believe nutrition is the MOST important factor in fat loss and in health. If you’re eating processed foods, trans-fats, and too many calories, you won’t get maximum benefits from your exercise program, no matter what you are doing. Nutrition can either heal you or kill you, so choose wisely. Fortunately, the right choices are the simple choices.
I’ve had clients that switched to whole, natural foods and almost overnight they’ve reported changes in their bodies and huge increases in mental energy. So stick with the simple nutrition approach for fat burning.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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Categories: Fat Burning, Nutrition Tags: Bad Habit Breaking, Fat Burning, Fat Burning Foods, Fat Loss Nurtition, Fruits, Healthy Fats, Lean Proteins, Nurtition, Nuts, Vegetables
Belly Fat Burning Workout Program
This is a letter from your ol’ pal, belly fat. We had a great run this summer, didn’t we? Lots of good times, great food, and plain ol’ sitting around eating too much.
Well, I’m thinking about sticking around another year if you don’t mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.
So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, “Help me, I’m melting!”?
Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol’ brain up there thinks it’s doing “a real fat burning workout”, but it’s never enough to melt me outta here.
Another thing, keep listening to those experts who say strength training doesn’t burn body fat. Since research shows they’re wrong, if you added strength training to your program, you’d practically need to throw me a going away party!
After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was
burning up down here!
But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbells. Otherwise we wouldn’t have been able to celebrate another summer together this year.
Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn’t wait to get to the beach to show off your body, not
like these days.
Nope, stay in the shade and keep the cover-up clothes on, that’s the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you’re sitting in the shade avoiding all the fun down on the beach.
Well Tt, it sure was good catching up with you. I’m sure we’ll be in touch more often, as long as you stay away from that Turbulence Training workout routine.
Brings a tear to my eye whenever I even think about that workout program and all the belly fat it’s burned. Heck, it’s fried more belly fat than a Texas state prison.
So again, if you want to keep your dear old belly around for another year and another summer, don’t use Turbulence Training – otherwise, its all over pal, and you’ll never see me again.
Belly Fat says, “Don’t use this”
==> Turbulence Training
Your friend and spare tire,
Belly Fat
PS – Seriously, don’t go near that Turbulence Training program unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the highway.
It will be a sad farewell, and you’d be stuck with ripped abs, gorgeous glutes, and toned arms, and you know how much attention those guys get from the opposite sex. Who needs it, I say.
PPS – Don’t do what this guy and gal did. They used Turbulence Training and look what happened to their belly fat. Now please go get me some more comfort food…
“Hi Craig – First, I LOVE your program. In just under two weeks, I have already started seeing definition – that has been my goal for as long as I have been working out (a LONG time). Keep up the GREAT work, and thanks!” Susan Siceloff
“I lost 14 pounds this month and the weight is just falling off me. My wife says I now look like when we first met and I still have more to go. I can fit into my old jeans again which is a big deal for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends.”
Billy Williams
==> Turbulence Training for fat loss today.
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.
Try Turbulence Training today with the Trial Version for only $4.95
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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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Intense Fat Burning Workout
I’m always amazed by people who tell me that Turbulence Training is too easy for them.
Actually, SHOCKED is a better word.
Each Turbulence Training workout has left me sweating and feeling tired (but a “good” tired), and I’ve never finished any TT workout and thought it was too easy or ineffective.
So if you think it’s too easy, or if you’ve done this Intermediate TT workout and said, “no problem”, take a look at how I would do it, and then ask yourself if you are training hard enough.
Now you might not be able to use the same weights as I do, but maybe you could be using more intensity in your own workouts. And that’s all that is necessary to make your workouts better for fat burning.
So let’s examine Workout A, from the Intermediate Phase of the Turbulence Training for Fat Loss manual…
Warm-up: I’d use this to get mobile and warmup my muscles. I’d even be starting to sweat a bit. Now onto the supersets…
1A) DB Split Squat (8 reps) – I would use at least 60 if not 70 pound dumbells for this. It would be really hard – there’s no other way to put it.
1B) DB Incline Press (8 reps) – I’d use 80-90 pound dumbells for this. Combined, this superset would soak my shirt on its own.
2A) Stability Ball Leg Curl (15 reps) – Granted, I could do this exercise without a problem, so I’d either increase the number of reps per set to 25, or I would do the 1-Leg Stability Ball Leg Curl.
2B) Pushup (15 reps) – I would increase the reps to 35 pushups per set, or I would use a more difficult version such as close-grip pushups, or even decline close-grip pushups.
3A) Stability Ball Jackknife (10 reps) – I’d increase the reps to 20 per set or I’d do 1-Leg Stability Ball Jackknives.
3B) DB Rear-Delt Raise (10 reps) – This would be tough, and I’d use 15 or 20 pound dumbells.
After this intense strength training session, I’d rest 1-2 minutes and then get on the treadmill for intervals.
Interval Workout A
Intervals can’t be easy for anyone. For me, I’d run at top speed on the treadmill (12mph), or I’d run the intervals outside.
A beginner might use 3.8mph for walking intervals. Either way, we’d both make it as tough as possible for our own personal fitness levels.
Overall, this workout would be tough. And someone who is fitter than I am would just increase the intensity up to his or her level so they would boost their metabolism to the max and burn fat fast.
Turbulence Training isn’t easy, but it works.
Get started on a Intense fat burning workout today from:
==> http://www.turbulencetraining.com
It all comes down to you,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
PS – Lose over 10 pounds in 3 weeks!
“The sticking point for me has always been time. There was never enough to cover all muscle groups, find time for cardio and incorporate In 6 weeks I have lost 6.5kg (14.3lbs). I am now in my ideal weight range (with abs) without dropping off existing musculature. As far as internal health goes my cholesterol has dropped from 6.4mmol/L to 3.7 mmol/L (247mg/dL to 142mg/dL). Guess what! my life insurance premiums will reduce accordingly if i keep it this way. Did I mention I feel great. This stuff works.”
Alan Rogers, Australia
“I am a 48 year old woman who has been on some sort of diet plan since 1987 (that’s when my son was born) I’ve tried all sorts of exercise programs; Curves, The Firm, 6 weeks, Numerous Beach Body programs, not to mention Atkins, Slim Fast, Nutrisystem, low fat, low carb, low calorie etc. You name it I’ve tried it and probably bought it! 3 weeks ago I stumbled across Craig’s Dark Side of Cardio. Here it is 3 weeks later and I’ve lost 10 pounds! My clothes are looser! A program that actually delivers! A program without false promises! A program that doesn’t make you workout 5-7 days a week but only 3X for 45 minutes! I’ve got to tell you, I was certainly skeptical because of past history, but WOW, I can’t believe this. I tried on a skirt that I couldn’t get past my hips last winter and I wore it today!!! I love this program; it’s fast, fun and complete. Thank you Craig for helping me on my dream.”
Kelley Howard
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