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
Turbulence Training Workout Review Incoming searchs:
- hard core fat burning workout
- fat trimming core workouts
- hard core interval training
- low intensity for fat burn Joe dillon
Related Posts:
Categories: Fat Burning, Fat Loss Tips, Time Crunched, Turbulence Training Questions Tags: 20 Minute Workout, be honest with yourself, craig ballantyne, crank up metabolism, don't get bored, Fat Loss, fat loss training workout, find your abs, hard core, hard core fat loss, hard core workout, hard-core training, Interval Training, interview, stop wasting time, superset workout, training workout
Are you Making these 5 Fat Loss Mistakes? Correct them Now!
Here are some simple fat loss mistakes that most people don’t think about when it comes to fat loss. Are you making these 5 Fat Loss mistakes? I know I’ve seen many people making them and made some of these fat loss mistakes myself. I always thought I could lose fat without ever worrying about my nutrition. I had it backwards though. The first focus should be on nutrition.
Now over to Craig Ballantyne the fat loss expert to give you the 5 Fat Loss Mistakes that too many people are making.
5 Fat Loss Mistakes
Straight to it. Here are five of the biggest fat loss mess-ups that I see men and women doing everyday…fix these, and you’ll lose fat.
Fat Loss Mistakes #1 - Not having back up.
Trying to lose fat without social support is the wrong way to go about this. Ideally, you’d have your doctor, an RD, a trainer, your workout partner, your spouse, your workmates, and your friends all behind you. Research shows that you’ll benefit most from a health professional (i.e. a trainer) and a workout partner that is also successful. Get those two people on your team first, and then work on the rest of the group.
Fat Loss Mistakes #2 – Not using a structured program
If you ever go into the gym and wonder what you are going to do first, you’re already wasting your time – even before you choose. Get a plan, know what you have to do, stick to it, and see it through. That way, no wasted time wandering around the gym deciding where to start.
Fat Loss Mistakes #3 – Not changing your workout after 4 weeks.
That’s the longest you should go on one program. If it’s been 6-months, give your head a shake. If it hasn’t worked yet, why do you think it’s magically going to start now. Change it up frequently. You’ll get more results and you’ll have more fun.
Fat Loss Mistakes #4 – Not realizing your results will come from nutrition more than they will from training.
You want to lose fat? You have to eat right for fat loss. You can’t train like an animal and then eat junk and expect to lose fat. No program is that good. None. Diet beats training every time, like scissors beats paper. Eat whole, natural foods in 6 smaller meals each day. Get lots of fiber, lots of protein, lots of vegetables. Eat healthy fats, avoid trans fats. Drink lots of water and tea. So simple, so effective. Eat for energy, not for gluttony.
Get meals plans for men and women in Dr. Chris Mohr’s Nutrition
Guidelines as a bonus when you order Turbulence Training:
Get your very own copy of Turbulence Training & the Nutrition Guide here
Fat Loss Mistakes #5 – Not knowing when to quit.
I get emails everyday from readers asking if they can add even more cardio and more lifting to their current workout plans. After all, if some is good, more training must be better?
Listen, you have to draw the line somewhere. You can’t keep adding more and more exercise. First, there is diminishing returns from each additional set you do, and from extra cardio. Second, your body can breakdown fast from too much work, particularly when you are dieting. Overtraining and low calories go together like oil and water. Neither of these combos will make your engine run optimally.
And finally, focus on quality over quantity. The “volume approach to fat loss” from the 1980′s (characterized by lots of cardio and lots of carbs) didn’t work. For good reason. Stick to high quality nutrition, and high-quality training.
The only thing that matters is results. Not muscle soreness, not feeling exhausted after each workout, and not feeling deprived of food.
Quality work and quality food for a better body.
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. Want to lose 21 pounds of body fat?
“Craig, Turbulence Training has helped me gain strength and flexibility and I use the body weight program for my cardio, both of which have helped me lose 21 pounds and 10% body fat. I look forward to your daily newsletters and tips and like the manuals you produce. Thanks for your help with my health and fitness.”
Ron O’Connell
Get your very own copy of Turbulence Training & the Nutrition Guide here
“Craig, as a working mother in my forties, I’ve found it harder each year to keep up with my workouts. Before I started with TT, I found myself just going through the motions and not really focusing on what I was doing. That’s all changed since I started your program. I enjoy working out again. The workouts are intense, but they go by quickly. I even enjoy the cardio intervals (and I’ve always hated cardio). I’m just finishing up my first four week program and I’m looking forward to the next one. Thanks!”
Linda Wagner
—————————————————————————————————
No more Fat Loss Mistakes for me
OK here is the real truth. I’ve made all these fat loss mistakes. Not just one. There is so many times I never told anyone about my fat loss six pack goal. I’ve randomly gone into the gym and done whatever workout I felt like doing when I got there. I don’t even know how long I would go without changing my workouts. I worked out without any regard to nutrition and I’ve even had times when I was doing 2 hr workouts 7 days a week and I thought I was on the right track.
NOW! I have let it be known about my fat loss goals and joined the Turbulence Training forums to shout it out to the world. I have a set routine with my turbulence training workouts. I marked each workout on the calendar. Each workout changes every 4 weeks. As a member of turbulence training there are so many workouts to choose from. You’ll never run out. I am working on my nutrition and using Eat Stop Eat to help keep the calories down. I only do the turbulence training workout as specified and nothing more. Sometimes it’s hard to get you head around the fact that you only need a 45 minute workout 3 times a week.
Get out there and reach your fat loss goals today!
STOP the Fat Loss Mistakes ==>Get Turbulence Training Today!
Related Posts:
Fat Loss shouldn't be Politically Correct - Real Truth Here
If you ask someone “Am I fat?” Do you really want the politically correct answer? Do they really need to be the one to tell you or did you know all along. There are too many people out there in the fitness industry being politically correct about fat loss and the fat burning zone.
Now over to Craig Ballantyne to give you the real truth about fat loss, the fat burning zone and who is your worst enemy in your fight to get the most possible fat loss.
Politically Incorrect Fat Loss
You know who is your worst enemy in the fight against fat?
Well-meaning fitness professionals that don’t want to make you feel bad for being lazy and eating crap. That’s who.
They write articles about how “diets are bad”, how you can lift soup cans and get fitness model arms, and how you should exercise in the nice and easy “fat burning zone” to get results. Basically, they give you what want to hear – plenty of excuses for avoiding hard exercise and strict nutrition (the real keys to fat loss).
But I don’t. You’ll get no such excuses from me.
Here’s the real deal on fat loss. You have to work hard in your workouts and even harder on your nutrition if you want results. Or you can take the politically-correct easy way out and have the same body in 3, 6, and even 12 months from now.
Love me or hate me, I promise you results. Let’s take a look at why the PC-solutions don’t work…
Q: I’ve been told to exercise in my “fat burning zone”. What’s the best cardio method for weight loss.
Answer:
Cardio is not the only solution.
Clearly it adds to the energy deficit and overall calorie balance that favors fat loss.
BUT it’s not the “be all & end all” of fat loss success – and that is anecdotally supported by the number of overweight distance runners.
I almost never recommend long, slow cardio…simply because no one I train or consult with has the time for this, and it doesn’t work any better than shorter, less frequent, more intense interval training sessions.
Five or six days of 45-minute cardio sessions in my fat-burning zone? Yeah right, like anyone has time for that.
If I told you that you could get the same results (or better, as recent research suggests) in three 20-minute interval sessions each week as you could from three or five 45-minute slower cardio sessions each week, which would you choose?
Yes, intervals feel about 10x’s harder than regular, slow, boring cardio. And yes, you won’t be able to read your people magazine when doing intervals. And you might breath a little heavy. So if you’re worried about sweating, than maybe fat loss isn’t for you.
But if you don’t mind going against the crowd, intervals are worth every second for the superior results.
Q: Should men and women train differently for fat loss?
Answer:
Nope. Next question.
Seriously, the answer is no, but just to add to that, men and women don’t have that many differences when it comes to fat loss, so they both do well with the Turbulence Training style workouts.
Now here’s one reason why TT may actually work better for women than men…
More women tend to start Turbulence Training after having spent months or years using slow cardio and light (if any) weights. And selfishly, I could not be any happier – because when these dedicated women start using the shorter, more intense strength and interval sessions they make rapid progress and make me look like a genius.
The accolades come pouring in…I have dozens of testimonials from women thanking me for saving them TIME while helping them finally breakthrough stubborn fat loss plateaus (and eliminating the pain from their overuse injuries that occurred due to high volumes of cardio). Their words make me feel like a million bucks because the TT workouts are making these women feel like a million bucks.
That being said, I sometimes make small changes in TT workouts to adapt to a woman’s pre-conceived notions about strength training. Some women are very hesitant to lift weights. But you and I know that is necessary for bodysculpting, fat loss, and health benefits such as building bones.
So what I do is sub a few (not all!) of the weight exercises out and replace them with equal intensity bodyweight exercises. Some bodyweight exercises can be classified as traditional strength exercises (i.e. for a woman that can only do 5 full pushups, the pushup exercise is almost a max strength exercise). But women “mentally” deal with this type of strength training better than putting a dumbbell in their hands.
On the other hand, some bodyweight exercises provide more of an interval training effect (i.e. bodyweight squats). Either way, bodyweight exercises can put turbulence (i.e. “stress”) on the muscle and boost metabolism and help female clients get the results they want and deserve.
Q: What differentiates Turbulence Training from other programs?
Answer:
That’s a tough question to answer, as there are other systems out there that give impressive results in an acceptable time frame.
I will say this however, I am extremely dedicated to Turbulence Training and the entire “fat loss” cause.
One of the factors behind my dedication is that I find the general concept of fat loss to be so simple, and yet millions and millions of people around the world have an incredibly difficult time achieving their goals.
I want to give them every possible resource available to them to help them succeed.
So I am constantly tinkering with new workouts, exercises, and interval methods, and interviewing other trainers and nutritional experts for every single little fat burning advantage I can find. And that comes through in what I offer to the readers of my newsletters and clients that use my programs.
I said in a past newsletter that “Fat loss is easy, once you realize how hard it is.” You have to respect that it’s not something you put on “auto-pilot”. Taking the stairs at work instead of the elevator, parking 100 extra feet away from the door, and subbing 1% milk for 2% milk is not going to help you lose 13 pounds of fat in a year like the politically correct articles suggest.
You need a politically-incorrect plan to eat right 90% of the time (i.e. saying “no” when an office-mate brings in doughnuts) and you have to have the best workout plan available to you if you want to get the most results in the least amount of time.
And then you still have to have a plan to help you stick to those plans – and that should involve a social support group. There are many tricks and tips to success, so you always have to keep learning and trying to improve. And that’s what I help with in my programs and newsletters.
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. Use short workouts to lose fat and enjoy your life!
“I purchased Turbulence Training in November 2006 and have been using it for about 6 weeks now. I have reached my lowest weight yet and more importantly I didn’t starve or over work myself. I can now do 10 pushups on my toes for each set and I have noticed muscle development in my chest which I could not get before TT. At 46 years old I feel that I can reach a level of fitness that I didn’t think was possible and I don’t have to be a slave to working out. It is true that your workouts can be done in 45 minutes which leaves a lot more time for enjoying life.”
Cindy Casella
Get your very own copy of Turbulence Training & the Nutrition Guide here
“I went from 15.6% down to 11.7% and MAINTAINED my lean mass (and strength actually increased a little). The TT for Muscle workouts are awesome. I have worked muscles I didn’t know I had and I didn’t expect to get stronger, but I have! To date, I am 5 lbs more muscular than I was 5 weeks ago – that’s not bad for a guy who’ll turn 38 next week!”
Stu Phillips, Ph.D.
These sound like some good testimonials don’t they? Well don’t take these peoples words for it. Take a look in the gym. Do you see all those people on the treadmill and cardio machines. How many of them look like they need to lose fat. Several weeks later you see them again on the same machine doing the same steady state cardio and they look exactly the same. How much fat did they actually lose. On the other hand anyone doing bodyweight exercises and free weights seems to be in the best shape. I know I’d rather do quick interval workouts for fat loss then long cardio in the so called fat burning zone.
Give these fast Turbulence Training workouts a try today! Dont’ worry… It won’t hurt to lose fat and you won’t miss your fat.
Turbulence Training Workout Review Incoming searchs:
- politically correct am i fat
Related Posts:
Categories: Fat Loss Tips Tags: Fat Burning Zone, Fat Loss, Fight Against Fat, Men vs Women Training, Short Workouts, Turbulence Training
How Craig Ballantyne invented Turbulence Training
Craig Ballantyne is a known fat loss expert in the fitness industry and he is going to share with you today how he invented his Turbulence Training workouts. It all started with a lack of time to workout and the desire to get results in limited time.
I’ll turn you over to Craig Ballantyne and he’ll fill you in about the story of inventing Turbulence Training.
Evolution of Fat Loss Cardio
I’ve been meaning to write this email for a long time. Today I’m going to give you the story of how I solved the problem of getting an efficient and effective fat loss program finished in 45 minutes.
Essentially, how I invented Turbulence Training.
And then I’ll end with a sample TT workout for you…
But first, let’s take a trip down memory lane to the winter of 98-99. I was but a lowly grad student, studying the effects of androstenedione (the supplement taken by the might 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, studying 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.
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.
Now onto the strength training portion of the workouts. I knew that a high-volume bodybuilding program wasn’t going to cut it – I just didn’t have time. But in the past year I had read so many lifting studies, that I knew exactly what exercises I needed to do to maximize my lifting time in the gym.
Those exercises were standing, multi-muscle, movements such as squats, presses, rows, power cleans, and plenty of other standing single-leg exercises. I knew those exercises would bring me far more results than those people sitting on machines would ever achieve.
And I also knew that I had to lift heavier than the average Joe or Jane Gym-goer lifts. I just knew that doing lighter weights and high-reps wasn’t going to cut it. And a research study from 2001 later showed that I was right – when women did 8 reps per set, they had a significantly greater increase in post-workout metabolism than if they did 15 reps per set.
So I had my plan. Bust my tail over to the gym, through the cold, dreary Canadian winter afternoon, and do a quick but thorough warm-up (specific to my lifts – none of that 5 minutes on the treadmill waste of time).
Once I got through the warm-up, I did as many sets as I could in the remainder of the 20 minutes for strength training.
At that point, I knew that supersets were the only way to go if I wanted to maximize the number of sets I could do…so the non-competing superset of Turbulence Training was put in place.
By non-competing, I mean that the 2 exercises in the superset don’t interfere with one another. So you can use upper and lower body exercises together, or pushing and pulling exercises. Just be careful not to use two grip-intensive exercises together in a superset – otherwise, one exercise will suffer, if not both.
And then I followed up the strength training with intervals, as I knew these had to follow the lifting, otherwise it would not be the correct exercise order. Remember, intervals first leads to premature fatigue. Lift first, cardio later. Forget that old wives tale about doing cardio first to burn more fat. That’s junk.
You know, I remember the exact day and exact workout that this all came together into the Turbulence Training program. It hit me as I was finishing my intervals. I knew I had found something that was like fat loss magic.
Unfortunately, I couldn’t find a way to put it in a pill. But I’ve been able to put it down on paper in all of the TT manuals.
The exact workout I used that day went like this…
Warm-up
1 set of Bodyweight Squats
1 set of pushups
1 set of Squats with the empty bar
1 set of light dumbbell chest presses
1 set of moderate weight barbell squats
1 set of moderate weight dumbbell chest presses
Strength Training Superset #1
Barbell Squats paired with Dumbbell Chest Presses
3 supersets, aiming for 8 reps per side per set
Strength Training Superset #2
DB Rows paired with Barbell Forward Lunges
3 supersets, aiming for 8 reps per set
Stationary Bike Intervals
After a warm-up, I did 6 intervals of 45 seconds work and 45 seconds rest, finishing with a cool-down.
And from that point in time, I’ve tried to share this and all the other Turbulence Training workouts with as many men and women as possible. The same men and women that I would see day-in and day-out performing the same ineffective slow-cardio fat loss programs, and not making a darn change month after month. And every day they would see me, soaked in sweat, feeling great and looking lean, and finishing another TT workout.
Eventually I noticed these other men and women weren’t around as consistently as before, and then soon enough they would drop out completely – after all, they weren’t getting results with their slow cardio and aerobics classes (yep, those were still around in ’99!).
And so here we are today…thousands of TT users later, with national fitness magazines like Men’s Health, Men’s Fitness, and Shape spreading the good word about Turbulence Training.
Thousands of TT users, dozens of personal trainers, and even several national fitness magazines all agree with me, Turbulence Training is the #1 way to fast fat loss.
Thanks for being a part of the TT Lifestyle Revolution, and for sharing this new and improved fat loss training and cardio system with the world.
If you haven’t already, get your own copy of the TT workouts and nutrition guidelines here
So when you see someone frustrated with their ineffective fat loss program, tell them there is a better way. It’s research-based, efficient, and most of all, effective. And yes, it goes against the crowd. But it works.
And it’s now better than ever,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
Try Turbulence Training today!
PS – Don’t know where to start?
If you are a beginner, start by reading Dr. Mohr’s nutrition guidelines…eating properly will be the biggest factor in your early success.
Beginners should also start with the Introductory TT workouts to prepare their muscles for the upcoming intense training.
For others, it’s best to start with the Intermediate Level TT workouts. If those aren’t enough of a challenge, you can move onto the Original TT workout and follow the 16-week advanced program
right through.
If at any time you need a break, try the TT Bodyweight 4-week plan.
Get started on the road to fat loss with your very own copy of
Turbulence Training & the Nutrition Guide
I know one mistake I’ve constantly made in my fat loss efforts is not paying enough attention to nurtition. I always thought that a workout was all I needed and the fat would just melt off. Unfortunatelly nurtition is probably the most important factor that will help those pounds melt away. So make sure you are combining the Turbulence Training workouts with the Nurtition Guide as well.
Turbulence Training Workout Review Incoming searchs:
- who invented working out
Related Posts:
Is Your Fat Loss Success Ruined by LIES?
Is Your Fat Loss Success Ruined by LIES? Can you answer this question. So many people will think it is not ruined by lies. It’s not just “Are people lying to you”, it’s also “Are you lying to yourself?” There are so many misconceptions out there about fat loss. Many people are simply spinning their wheels and wonder why they are getting nowhere with their fat loss success. Then there are other people that are simply lying to themselves. They lie to themselves about how good their nutrition actually is. If they tell themselves that their nutrition is good enough times they will actually believe it.
Now I’ll pass you over to Craig Ballantyne to outline exactly what these misconceptions about fat loss and the common false perceptions people have that are ruining their chance at fat loss success.
Is Your Fat Loss Success Ruined by LIES?
Many people’s programs suffer from misconceptions about fat loss – i.e. that cardio must be done everyday – and also false perceptions about how well they are eating.
I’ve reviewed hundreds of client evaluations forms in my career, and just recently I reviewed 5 more for a transformation program we are working on over at Men’s Health magazine.
And time and time again I see the same problem.
I have one question on my feedback form that asks the client:
“Do you eat lots of fruits and vegetables?”
Almost every time the client’s answer is “Yes”.
On the next page, I have the client list their food intake.
And guess what rarely shows up?
If you guessed fruits and vegetables, you’d get a prize if I were giving them away.
There are too many inconsistencies in our thoughts and actions when it comes to weight loss.
And the misguided notions that well-meaning fitness articles heap on us simply adds to the ever-growing confusion.
Here I want to shed some light on some of the most common misconceptions about training and dieting for fat loss.
The more I discuss weight loss and read the research, the more I realize fat loss results come from your nutrition, and that training is just a relatively small part of the equation.
But knowing this “truth” allows me to confidently design shorter fat loss workouts than most people traditionally use or expect are necessary.
Listen, you can spend 60 minutes on a cardio machine if you want. Sure you will burn 500 calories during that session, but your metabolism won’t be significantly elevated after exercise AND you’ll still have to find some time to do the mandatory strength training that a beautiful and healthy body requires.
Or you can do what I suggest…
Scrap the long, slow, excruciatingly boring cardio workouts and instead stick to a much more manageable approach of…
Fat Loss Success Tips
A bodyweight movement warm-up (5 minutes)
Turbulence Training Strength Training Supersets (20 minutes)
Turbulence Training Interval Training (20 minutes)
Done only 3 times per week, these 45 minute workouts still burn plenty of calories during training (300-400 calories), but the workouts also boost your metabolism for hours and hours (some research suggests up to a day and a half!), therefore burning far more NET calories AND fat than slow, mind-numbing cardio.
All you really need are some short intense training sessions to boost your metabolism and sculpt your body. And then you really just have to trust your nutrition to strip the fat.
Look at it this way…imagine you are carving an ice sculpture out of a block of ice. Your nutrition would be responsible for lopping off the big chunks to get down to only the amount of ice you need…and the Turbulence Training workouts would be responsible for chiselling in the details of your final sculpture.
As no matter how much confusing information there is about exercise, the debate over the best way to eat for fat loss is always much more ridiculous.
(That’s why I went to a credible and sensible source – Dr. Chris Mohr, Ph.D. – for the TT Fat Loss Nutrition Guidelines.)
As far as dieting misconceptions go, I think too many nutritionists are trading political correctness for results. In my opinion, PC diets don’t work.
Take a look at the American Diabetes Association…they still make room for sugar in a diabetic’s diet – because they don’t want to deprive anyone of sugar.
Well that’s not going to work. You have to make sacrifices. You have to stick to at least a 90% nutrition compliance if you want big-time results.
You can’t go with the political correct approach of “having a little bit of your favorite foods everyday so that you don’t deprive yourself”.
Think about the person that has your dream body – whether it’s a cover model, your neighbor, a TV star, or the fittest person down at your gym. Do you think they haven’t made sacrifices? Of course they have. They’ve done the work to get their reward.
Now its your turn! You have to get strict and stick to whole, natural foods (fruits, vegetables, meat, fish, and nuts) if you want to succeed.
You need to accept that every action has consequences…
If you want to live a lifestyle where you don’t deprive yourself of daily treats, that’s fine. But realize the consequence of this action is that you will always remain a few pounds of fat away from your goal.
According to your actions, you value your treats higher than you value your fat loss success.
But if you place your desire for fat loss success above your desire to eat junk, than the consequences will be that you will reach your body composition goals. It’s that simple. We all get what we deserve and unless someone is holding a fork to your mouth, you are responsible for your own success.
And my last “non-PC” tip on dieting…almost all the people that tell me they are eating very well are lying to themselves and to me – as I mentioned before based on my client feedback experiences.
So do what Dr. John Berardi calls a compliance grid. Take a piece of paper and make a 6×7 grid (6 meals over 7 days). Then check off each time you eat according to plan and mark an “X” for each time you miss your goals.
Realize that you only have 4 mistake meals for an entire week if you want to stick to the 90% compliance.
Most of the time this is a bucket-of-cold-water-to-the-face wake up call to people. They quickly realize their nutrition compliance is much closer to 75% than 90%…and that explains why they aren’t getting anywhere.
So the bottom line for fat loss success :
1) Nutrition is where the hard work really is for fat loss success.
2) The workouts don’t have to be super-long to have fat loss success. You just need short, intense, and efficient. And that’s what my workouts are all about. Nothing fancy, no rocket science, just FUN workouts that are over quickly…and who wouldn’t want that considering today’s busy lifestyles.
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 – Here are just two of the TT Transformation fat loss success stories…
“I am a 48 year old female, with four children, who has always wanted to have a well-sculpted body and have worked very hard toward this goal especially the last year or so. While I was able to get my body fat down to between 18 and 19%, I still could not get the definition I was looking for until two things happened:
Turbulence Training and eating according to TT’s suggestions. I just thought that since I was 48 years old there was no way I was going to achieve a sculpted body without hiring a trainer and working out like a bodybuilder. But I gave TT a try, and after only one month, the results have been so noticeable that my husband now wants to get in on it! I plan on doing this for many years to come.”
Susan Siceloff
Get your very own copy of Turbulence Training & the Nutrition Guide here for fat loss success.
“Your workouts rock. I’m hooked and have been able to convert a lot of my friends also. I look a ton better than when I would just lift heavy every other day and jog on off days. At our health fair at work they were testing body fat and I was under 10% for the first time since high school, even though I was on the crew team in college, and I’ve run two marathons. TT training has given me a better physique than the training for either.”
Joe Dillon
I have also been under these misconceptions about fat loss myself until recently. I use to eat almost no fruit and workout 1-2 hrs a day for 5-7 days a week. I never looked at my nutrition, I just kept eating the same thinking that it could be fixed by cardio or weight lifting for fat loss. I even tried those magic fat loss pills that just make you hyper and irritated. They do absolutely nothing for fat loss success. They do however give your wallet some fat loss success. Now I have found Turbulence Training & the Nutrition Guide and they are helping me to get fat loss success. I now have more time for my family since I only workout 3 days a week for 45 minutes each time. It’s simply amazing that I can have fat loss success with only this short amount of workout time since I am watching my nutrition. Give it a try and be the next Turbulence Training Fat Loss Success Story.
Get on your way to Fat Loss Success Today ==> Turbulence Training & the Nutrition Guide
Turbulence Training Workout Review Incoming searchs:
- turbulence training calories
Related Posts:
Categories: Fat Loss Tips, Fitness Myths Tags: Cardio, Fat Loss Lies, fat loss misconceptions, fat loss perceptions, fat loss success, Misconceptions, Nutrition
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.
Turbulence Training Workout Review Incoming searchs:
- best body transformation workout
- transformation workout reviews
- transformations workout review
Related Posts:
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
8 Metabolic Factors Boost Metabolism for Fat Loss
Are you boosting your metabolism with these 8 Metabolic Factors Boost Metabolism for Fat Loss? There are so many people out there that think they have screwed up their metabolism and that they have no chance of correcting it. Then there are the other people out there that don’t make the excuses and change their metabolism fate.
Here is Craig Ballantyne with the truth about these 8 Metabolic Factors Boost Metabolism for Fat Loss. Find out which of these actually work for fat loss.
8 Metabolism Boosters for Fat Loss
Your metabolism is your fat loss foundation.
It keeps burning and burning fat 24 hours a day…the only problem is, do you have a fast metabolism? And if not, what can you do about it to boost your metabolism and burn fat to lose weight?
Your metabolism is basically how many calories you burn each day. Children have faster metabolic rates than adults, and we all know about the legendary metabolism’s of teenage boys. That’s the metabolism you wish you had.
And while it is inevitable that your metabolism decreases with age, it doesn’t doom you to gaining weight. It might even decrease 30% over your life, but really, is that any reason to become overweight? No way. Not when you can turn it around with a couple of simple, proven techniques listed below…
Here are 8 possible metabolic boosters and the truth about whether each works.
1) Strength training
Claim: Boosts metabolism up to 10% after a training program
True!
In fact, despite what many men and women think, harder exercise is better for your metabolism. However, please note that 1 pound of muscle does not burn 50 calories per day.
In one study, women received a greater metabolic boost from using 8 repetitions per set rather than traditional high-rep (12 reps) sets. So stick to harder exercises (pushups and more advancedbodyweight exercises) or dumbbell exercises.
2) Breakfast
Claim: Because it stops your “fasting”, it can boost metabolism
True? Maybe yes, maybe no. Your metabolism won’t go into “starvation mode” without breakfast, but it is associated with successful weight loss. So make it a habit to consume some protein, fiber, & fruit (& even veggies if you can fit them in) at this time. This will keep your appetite in check till your next break or even lunch.
3) Green Tea
Claim: Burns an extra 80 calories per day
True? Not really. It has been shown to burn 80 calories per day in young men on the first day of supplementation, but will this affect last once your body gets used to it? I don’t think.
After all, take a look at caffeine. You can find studies that show it increases metabolism as well. But really, is anyone losing fat with caffeine? The revolving doors at Starbucks say “No!”.
Coffee is okay in moderate doses, and I recommend Green Tea to everyone, but for health reasons, not for fat loss. The only way you will lose fat with Green Tea is if you replace a 300+-calorie Frappucino with an iced, unsweetened Green Tea. Otherwise, don’t count on it for much in terms of metabolism.
4) Fat Burners
Claim: Boost your metabolism big time!
Fat burners are simply caffeine pills with a few other ingredients thrown in. You’ll get an increase in mental energy, but that doesn’t mean it will significantly boost metabolism or burn fat.
5) Ice Cold Water with Lemon Juice Squeezed into it
Claim: The body will burn calories warming up the water and the lemon juice also burns more fat.
Truth? Nice in theory, short in practice. Nobody is losing fat with ice cold water. If it sounds too good to be true – you know the rest of the story.
6) Eating 6 small meals per day
Claim: Boosts metabolism and can help control cholesterol.
Possibly true. Try and split your meals up into smaller meals that can be eaten over the course of the day. This might be part of the breakfast magic…
7) Protein
Claim: Burns more calories (uses more calories in digestion than carbohydrates or fat).
True, but…
I’m not sure if this is significant, but protein also helps fill you up longer. And that’s where the real benefit comes in – preventing overeating. And if you want details, another study showed that animal protein results in more energy burned than vegetable protein.
Interval training
Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.
I certainly believe it.
And I do know this. A recent study from Australia found that a shorter interval program led to more weight loss than a twice-as-long aerobic training program. This confirms the original interval training study from as far back as 1994 that showed greater results from a shorter interval program when compared to a traditional cardio program.
Bottom line: Intervals work!
So we see that hard work and diligent eating burn more calories and that magic pills and potions don’t work.
But that shouldn’t be a surprise to anyone. My advice? Add strength, intervals, mini-meals, and protein to your weight loss plan and you’ll be leaner and warmer thanks to your faster metabolism.
Click here to start firing up your metabolism today with TT workouts:
Turbulence Training was built to boost your metabolism,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
Try Turbulence Training today!
P.S. It worked for these folks!
“I Coach busy women with no time to look in the mirror, let alone adopt a whole foods lifestyle or exercise yet already! And yet, your Turbulence strategies show almost everyone that everyone has all of the time they’ll ever need to include exercise as a fun, performance-promotion essential to their lives. This program is amazing and plenty challenging because it is simple. Clear but lets no one off the hook. I’m thrilled to say this is a great addition to any woman’s arsenal of what to do”
Ann G. Burgess, President, Pathfinders’ Fitness by Design,
Arlington , MA
Get your very own copy of Turbulence Training & the Nutrition Guide here
“In November of 2005, I noticed that I had put on a significant amount of weight. I had avoided getting on the scale b/c I was afraid to see how bad the # was. With my job, I had many client dinners frequently and I wasn’t taking into the consideration of how much it was impacting my weight.
I was still working out, but didn’t have a solid program that I committed to. I went to the gym when I had time. When I finally got on the scale I noticed that my weight hit an all time high of 228lbs!!! Not good, when I know my optimal weight for my frame is 210lbs.
The last 3 months I committed to Turbulence Training and made some modifications to my diet outlined in the TT program. What I realized is that the workouts were more intense, I burned more calories and I made it out of the gym in less time then I previously did. This worked well for my busy schedule and it was simple to commit to this program.
After a 3 month commitment, I am happy to say I am now back at 210lbs and feel better then I have in years. All thanks to the TT program. I have tried many programs and this is the most effective and simple program I have ever used. I recommend to anyone that faces the same busy work/personal life that I do.”
Dion Guerin, Sales, Toronto
I use to believe most of these metabolism boosters theories but now I just stick to the two main ones. In my eyes the ones that will work the most are the strength training and interval training. I find it hard to believe how food can boost your metabolism however it has been proven that workouts will help you burn more calories. Most of my workout is strenght training with Turbulence Training. I try to get the intervals in but sometimes I’m just too wiped and my knees can’t take any more. If you really want to correct your broken metabolism the I suggest trying out Turbulence Training to get your metabolism boosted up again.
Try Turbulence Training today!
Turbulence Training Workout Review Incoming searchs:
- metabolic training after overeating
Related Posts:
5 Fat Loss Myths you didn't know
Have you been decieved by these 5 fat loss myths? It’s ok.. I’ve been burned by some of these fat loss myths myself. There is so much information out there it’s hard to know what to believe. How many programs do you see out there that show results from people doing slow boring cardio for 60 minutes a day. NONE.
Here’s Craig Ballantyne with his 5 Fat Loss Myths he wrote for a fitness magazine.
Top 5 Fat Loss Myths
There are so many fat loss myths out there in “exercise-land” that I was hired by a fitness magazine to write about one myth each month.
After all, by now you’ve probably heard that if you don’t do 60-minutes of cardio in your fat burning zone on an empty stomach while Venus is in line with Jupiter, you’ll never burn fat.
The problem with myths is that not only are they wrong and give false hope to millions of people trying to lose weight, but they also waste your time and mental effort.
I have also seen these myths used as justification for cheating on a diet, watching countless men and women justify their “treats” because they believe they are on some type of magical exercise program or nutrition plan.
I could go on for days about fat loss myths, but I cut my list from 30 down to the Top 5 Fat Loss Myths today. I’ll save the other 25 for future newsletters.
Fat Loss Myths #1: You have to do cardio first thing in the morning on an empty stomach.
Relax. You don’t have to hop on the treadmill at 4:30am every morning. Let’s allow common sense to dictate when and how you exercise.
If you want to work out first thing in the morning, and I know that is the best time for many TT readers, by all means, go ahead and do it. There’s nothing magical about this time – although it is often the only time many of day many people have to themselves.
We need to think “outside of the hour” of exercise and realize that calorie burning and fat burning goes on for 24-hours. Forget about the theories and look at the big picture.
It doesn’t matter when you exercise – as long as you exercise intensely and consistently. Focus on relatively high-intensity workouts to increase your metabolism for as many hours after exercise as possible. That is best done with interval training and resistance training.
Fat Loss Myths #2: You have to do your cardio in your “fat burning zone”.
Again, nonsense.
While you might burn a larger proportion of total calories as fat when you exercise in your fat burning zone, you burn fewer calories overall by exercising at such a low intensity.
When you increase your workout intensity and get out of your so-called “fat burning zone”, you burn more total calories, and as a result, more fat.
In addition, the “fat burning zone” training doesn’t put “turbulence” on your muscles…so you don’t burn many calories in the post-exercise time period. But with interval training, you burn a significant amount of calories for hours after training, and that leads to more fat loss.
I’ve worked with hundreds of people that have avoided the fat burning zone while still managing to lose dozens of pounds of fat. The “fat burning zone” is one of the biggest fat loss myths of all time.
Click here to stop the cardio & lose fat with Turbulence Training workouts
Fat Loss Myths #3: You have to do cardio for 20 minutes before you burn fat.
When I hear this, I picture a fat-burning switch in my body that turns on only after I’ve been doing “cardio” for 20 minutes. But what if I only exercise for 19 minutes and 59 seconds? Are you telling me that I won’t have burned any fat? That’s ridiculous.
What if I did it on an empty stomach in the morning and in my target heart rate zone? (read that one sarcastically!)
I’ll say it one last time. We need to be more concerned with our 24-hour metabolism, not how much fat or even how many calories are burned during the workout.
Fat Loss Myths 4: Drinking ice cold water will help you burn calories and lose fat.
Standing in line at the grocery store is a great place to pick up the latest fat loss myths. You’ll also find this one all over the Internet.
This myth often comes along with some calculations showing that by drinking 8 glasses of ice-cold water you can burn 70 calories per day. I don’t believe that actually holds true in real life. Regardless, drinking cold water is not going to burn any more fat off your body than drinking room temperature water.
Don’t get me wrong, I strongly believe you should drink 12 glasses of water per day, but the temperature of your water won’t have any effect on your overall fat loss success.
Fat Loss Myths #5: Adding one pound of muscle will burn 50 extra calories each day.
Uh-oh, now I’m cutting down a myth that supports my use of strength training in a fat loss program. But I have an obligation to set the record straight about this extremely prevalent myth (even though I just saw a big name fitness expert perpetuate this myth in a recent article!).
This myth sounds so good. Add a pound of muscle, boost your metabolism 50 calories. That doesn’t seem out of line at all.
But do the math for a guy that puts on 30 pounds of muscle. Does his metabolism really increase by 1500 calories? Absolutely not. For an average guy, that would require his resting metabolism to increase from 2500 calories to 4000 calories per day. How would he be able to keep any of that muscle with a metabolism like that?
He’d have to eat like a pig forever.
So when you look at the big picture, you can see this little myth start to fall apart.
That’s not to say you should stop your strength training, but just don’t use this myth as an excuse to cheat on your diet.
Fat Loss Myths BONUS: Negative Calorie Foods Cause You to Lose Weight
According to the “experts”, a negative calorie food requires more energy to digest than it provides you when you eat it. And included in the negative calorie food list are apples and bananas.
So by this logic, I would actually starve to death if I had nothing to eat but apples (because I would have a net energy loss from eating a so-called “negative calorie” food).
There is no such thing as a negative calorie food. It’s a shame “experts” are out there promoting this stuff, and that so many people fall for it.
Instead, let the common sense fat loss principles apply. It’s going to take consistent effort, working hard at your workouts and with your nutrition to get the results you want.
I guarantee you that Turbulence Training will successfully guide you to the fat loss you deserve and desire.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
P.S. Here’s the truth on fat loss from TT users…
“I Coach busy women with no time to look in the mirror, let alone adopt a whole foods lifestyle or exercise yet already! And yet, your Turbulence strategies show almost everyone that everyone has all of the time they’ll ever need to include exercise as a fun, performance-promotion essential to their lives. This program is amazing and plenty challenging because it is simple. Clear but lets no one off the hook. I’m thrilled to say this is a great addition to any woman’s arsenal of “what to do.”
Ann G. Burgess, President, Pathfinders’ Fitness by Design,
Arlington , MA
Get your very own copy of Turbulence Training & the Nutrition Guide here:
“I have been in possession of TT for a several weeks now; I absolutely enjoy the program. I can get in to the gym and rip though the supersets work up a great sweat and pump my energy levels up before I even get to the cardio portion of my work-out. I I have recommended this program to both beginner and veteran alike. Since starting TT I have dropped almost 2% of body fat and look forward to making my goal of 10% body fat in no time. This program is absolutely one of the best anywhere on the Web.”
Alejandro B. Villalobos
I know I’ve been duped into believing the fist 3 fat loss myths. But that’s what they are “Myths”. I use to workout in the morning with an empty stomach. I find I get the same workout and same results no mater when I workout regardless of whether it’s on an empty stomach or not. I’ve tried working out in the fat burning zone on the elyptical machine at the gym. It’s a good workout but I still don’t get the kind of workout I get with Intervals or Turbulence Training. Stop following these fat loss myths and go for the truth about fat loss with Turbulence Training Workouts.
No more getting fooled by Fat Loss Myths, Get your very own copy of Turbulence Training & the Nutrition Guide TODAY!
Related Posts:
Categories: Fat Loss Tips Tags: Burn Calories, Cardio, Fat Burning Zone, fat loss myth, Fat Loss Myths, Fat Loss Tips, Lose Fat, Lose Weight, Myths, Negative Calorie Foods
Turbulence Training Fat Loss Questions Answered
Turbulence Training Fat Loss Workout Q’n’A
Do you have questions about Turbulence Training? How it works? What’s in the workouts? Or even what does it mean? Recently, Craig Ballantyne was interrogated about his Turbulence Training system. Here are the answers to your questions…
Q: First, can you tell us the basics about Turbulence Training?
Answer:
Turbulence Training is the result of years of study in the gym and in the research labs and library. From personal experience, I’ve found the best way to lose fat and get results in the least amount of time is to increase your training intensity.
With the right workout, you can get more fat loss results in less workout time. Period. That is the one and only goal of this training program. A better body in fewer workout sessions, and shorter exercise bouts.
That means:
a) Shorter interval workouts instead of long slow cardio workouts
b) More challenging strength training exercises, such as advanced bodyweight exercises and some traditional strength training free weight exercises
If you have two hours to spend in the gym everyday, you can feel free to stick to the same relatively ineffective and inefficient program of long cardio and light weights. But if you are like most men and women and have 45 minutes (or less) on only three days of the week to workout, then Turbulence Training will work wonders for you.
Male or female, almost everyone I see in traditional fitness centers could benefit from increasing the challenge in their workout. And they can also benefit from getting in and out of the gym faster.
So that’s what led me to Turbulence Training. It’s simple, no B.S., no-fluff, just-the-basics, results-oriented training. You don’t need fancy gym machines or even an expensive gym membership. If you have a bench, a ball and some dumbbells at home, you are set.
Q: Okay so it’s a training program that will melt body fat fast, but what makes it so effective?
Answer:
Most people are so darn hung-up on burning a specific number of calories on a cardio machine, that they don’t care how long they spend in the gym.
But big deal. If you burn X calories over 30 minutes in the gym doing cardio, but don’t boost your post-exercise metabolism, you’re wasting the other 23.5 hours to burn a lot more calories.
That’s what happens with slow, steady workouts that never change. Sure you burn a few calories in the gym, but there is no “turbulence” on the body to increase your metabolism outside of the gym.
Instead, by using challenging strength training, and choosing intervals over monotonous cardio, research has shown that your post workout metabolism is significantly greater. And an increased metabolism for an entire 24 hour period is what gives people results.
It’s like putting money in the bank. It makes you more money even while you sit at home or sleep! That’s the power of a more challenging workout.
And Turbulence Training workouts, and other “challenging” workouts are always exponentially more enjoyable than staring at a TV (or worse a wall) when “doing your time” on a cardio machine. You can get this great “metabolic turbulence” in a boot camp, with bodyweight, at home with dumbbells, or even in a busy gym.
Nothing is more effective than Turbulence Training if you only have 45 minutes, three times per week to workout.
Click here to get your Turbulence Training workouts
Q: Can you explain why resistance training and bodyweight exercises are so effective for fat loss?
Answer:
Strength training is just one key for fat loss, it is essential to maximize your metabolism, and it is absolutely, positively paramount to building the best body of your dreams.
For those that doubt, start with bodyweight training. Not only is this method of strength training effective at helping you sculpt your body, but it is also empowering to your self-confidence and 100% applicable to your daily living.
Everything from carrying groceries to “seks” will be easier if you are stronger in the bodyweight exercises. Your mobility and stamina will increase, so that you will be able to carry your children to bed easier, you will be able to do yardwork with less fatigue, and you’ll literally improve your “zest for life” simply from mastering your bodyweight strength.
All of these benefits without touching a single free weight…but if you do go with free weights, you’ll take your fitness to an even greater level.
Research from the 2001 meeting of the American College of Sports Medicine showed that female subjects boosted their post-exercise metabolism to a greater level when they did 8 reps per exercise, rather than 12 reps.
So low rep, strength training is best for boosting metabolism. It will get you more results in less time because it will continue to work while you recover. Train hard & train safe!
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
P.S. You’ll never miss a workout with Turbulence Training…
“Craig, I just wanted to let you know that I’ve been using your Turbulence Training System to whip myself back into shape after a vacation and too much time in front of the computer getting a couple of projects completed and I’ve dropped 10.2 lbs. of body fat in the last 28 days. As a fellow fitness professional I can safely say that it’s the best and most efficient approach to improving body composition that I’ve come across.”
Pat Rigsby
President, The Fitness Consulting Group
Click here to get your Turbulence Training workouts
Related Posts:
Fat Loss and Body-Sculpting's Best Exercises | fat loss and body sculpting
Best Exercises for Fat Loss
In the 80′s and 90′s workout magazines that I read, fat loss workouts recommended isolation exercises, like the leg extension machine and the chest-fly machine as being best for helping your sculpt your body. But we’ve come a long way since then…
Today I want to show you how to choose the best exercises, and even the right exercise order, to get the most fat loss and body-sculpting in the least amount of time.
Let’s start with some simple rules on how to pick the exercises.
1. Exercises should always work multiple muscle groups.
2. Exercises should be done standing, whenever possible.
3. Exercises should be effective for fat loss even if only the bodyweight version is used (i.e. squats).
4. The hardest (most intense) exercises should always be first.
Before I explain the rules in detail, let’s first cover the warm-up.
Every Turbulence Training workout starts with a general warm-up. By now, you should know that I don’t like the traditional 5-minute cardio workout (excluding those who need it for injury purposes, according to their health care professional).
The purpose of the warm-up is to specifically prepare your muscles for action. Walking on a treadmill for 5 minutes does little in terms of preparing your body for strength training. Therefore, I start every workout with a general, total body circuit.
When putting together total-body workouts and warm-ups, I think about 4 “hot zones” on the body. And I have to address all four hot zones with exercises in the warm-up. The hot zones are:
a) Back of Legs
b) Upper Back
c) Chest
d) Abdominals
Why do I only worry about the back of legs? Because almost all multi-joint movements that train the back of the legs will also stress the quadriceps, even if only in a static contraction.
Take for example, this general warm-up (to be used in place of the treadmill):
A) Y-Squat (hold your hands over your head in a “Y” formation) – 15 reps
B) Close-grip Pushups (kneeling or advanced) – 8 reps
C) Stick-up – 8 reps
Hopefully you can see how that hits all 4 hot zones through dynamic and static contractions. If you don’t, let me know.
Ok, now we are ready to move on to the meat of the workout.
As stated above in the rules, we must pick our hardest, most intense exercises first, and perform them in sets of low reps.
Here’s a Turbulence Training bodyweight-only, body-sculpting workout routine that I’ve designed to show you the correct exercise order, and the types of exercise that are best for changing your body.
I’ll be using this exact workout with one of my high-profile movie stars this afternoon. She needs to keep her body sculpted without bulking up. But she still needs to be strong, lean, and athletic for her fight scenes in the movie she is filming.
1A) Split Squat (8 reps) [Advanced use the Bulgarian Split Squat]
1B) Elevated Pushup (8 reps per side) [Kneeling or Advanced)
2A) Step-up (12 reps)
2B) Bodyweight Row (8 reps) (Beginner or Advanced)
3A) Stability Ball Jackknife (15 reps)
3B) Back Extension on Ball (15 reps)
Each superset (i.e. 1A & 1B) is done 3 times with no rest between exercises A and B, but with a 30 seconds rest after B, before you repeat the superset.
Following the strength portion of the workout, complete the workout with Interval Training.
Each exercise uses multiple muscle groups, so that more calories will be burned during and after exercise.
We also design each superset to use two intense, non-competing exercises. We use low reps where possible. We train for strength at the start of the workout when we are fresh.
What do I mean by non-competing?
That means, you should be able to perform the two exercises back to back with minimal fatiguing effects from the prior exercise. You have to pair exercises that don’t use the same muscle groups.
The rules of exercise selection and exercise order will allow you to get lean, boost your metabolism, and to train with a high-intensity throughout the entire workout.
So when I put the exercises together, it is all about putting them in the right order to get you lean.
Click here to get the Turbulence Training workouts
Full body workouts sculpt a better body faster,
Craig Ballantyne, CSCS, MS
Creator, Turbulence Training
P.S. You’ve asked, “Can women use Turbulence Training”?
I’ll let these female clients answer…
“Everywhere I go, people who I haven’t seen in a long time see me and are shocked at my transformation. For a 37 year
old, married, mother of 4 to hear that she looks “hot” or “terrific” is the ultimate compliment! Your program has
completely changed me. I have tone muscles in places I never thought would be tone again! Thank you for your sincere dedication to those of us who want to make a difference in our lives.”
Terri Stuckey, Chardon, Ohio
Click here to get your Turbulence Training workouts
“Wow! I have been a Certified Personal Trainer for 7 years and I have not seen any other program that works as quickly or effectively. Within 3-4 weeks of doing the Turbulence Training program, I lost the last 8 pounds, and am now happy to be at my pre-pregnancy weight- and stronger than I was before.”
Annette Allen
Turbulence Training Workout Review Incoming searchs:
- BEST CHEST SCULPTING ROUTINE
- body sculpt reviews
Related Posts:
Categories: Fat Loss Tips Tags: Best Exercises, Body-Sculpting, Fat Loss Tips, Fat Loss Workouts
