Will your Friends & Family do a Double-Take in 4 Weeks?
Will your Friends & Family do a Double-Take in 4 Weeks? We aren’t talking about some kind of plastic surgery here. If you make changes in different aspects of your life regarding your workout program and nutrition program will it change you enough that your friends and family won’t recognize you next time they see you.
Now on to Craig Ballantyne who will fill you in on how you can change your bad habits in 4 weeks to form a better you.
Will you be HERE in 4 weeks?
Where will you be in 4 weeks?
I don’t mean physically, but I do mean “physically”.
Where will your body be? Will it be leaner? Fatter? More muscular? Weaker? Stronger? Will you have reached your goals?
Will your workout program and nutrition plan help you succeed? Or have you been stuck with the same body from the same old workout for the last month? (Or worse, even longer?)
With the right program, you will be leaner, more energetic, stronger, and firmer. People you haven’t seen in over a month will do a double-take.
Every 4-weeks you should also pick up more healthy habits that are easier to stick to. While it might be hard to get “an apple a day” right now, consistent practice will make this a snap by the end of your 4-week commitment.
Think of all the healthy habits you can build in 4-weeks…and the head-turning changes in your body that will result.
Always move in a positive direction, and avoid sliding back for long periods of time. And should you have a rough spell, just get back on the 4-week improvement plan – start again, with a positive attitude.
So begin your 4-week Transformation today by choosing more fruits and vegetables. Choose grilled chicken over breaded chicken. And soon, old friends will be asking “What have you been doing?!” when they meet you again.
Let Turbulence Training & the TT Fat Loss Nutrition Program be your guide to your best body ever. Get your very own copy of the Best Fat Loss Program in the world here:
Get your very own copy of Turbulence Training & the Nutrition Guide here
Little by little, day by day, week by week. Each day better than the last.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
Try Turbulence Training today!
PS. Who else wants to get noticed in less than 2 weeks?
“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
Get your very own copy of Turbulence Training & the Nutrition Guide here
“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
When I started to make the Turbulence Training change in my life I started with eating more fruits and vegetables with every meal as well as monitoring my total calories to get them in an acceptable range. I started adding green tea, more grilled chicken and made sure I was drinking plenty of water. I am getting ready for the change of my life in my first Turbulence Training Transformation Contest as I am planning to have my friends and family do a Double-Take when they see my six pack.
Get this Now! to start your new habit forming changes ==> Turbulence Training!
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Categories: Health Tags: 4 week change, change habits, double-take, firmer, fitness goals, goals, habit changes, healthy habits, leaner, more energetic, stronger
Your Job May Be Killing You!
Do you hate your job?
One of my clients does.
And it is killing him.
Literally.
At the very least, it is contributing to depression, frustration, and inflammation – hitting him both physically and mentally.
So not only does this stress beat him up at work, but in the gym too.
Work stress prevents him from losing fat, and contributes to the pain in his knees and back.
The worse his days at work are, the tighter his muscles and the more inflammation in his knees. Work also contributes to poor eating choices, because he just works so darn much. And that makes the inflammation even worse. It’s a vicious cycle. Inflammation is associated with many diseases, including arthritis and an increased risk of heart attacks.
So he needs to get out of this situation, ASAP. But easier said than done, right?
And ladies, don’t think this doesn’t apply to you…as quoted on Men’s Health.com the other day, “In a recent study at Yale, women who were most susceptible to stress had both higher levels of cortisol and greater abdominal fat than nonstressed women. And the ladies under stress stored fat primarily in one place: their bellies.”
Ouch.
You must exercise to control your stress hormones. My client always feels better after the workout. Yes it takes time, and that can add to your stress, but if you do your workout first thing in the morning, you are set. There’s no doubt that early morning workouts is the #1 workout time for busy people.
What type of workout is best? First of all, just start with anything you can stick to. That’s the best advice for you or anyone you know that “hates exercise” but needs to do it. Simply find something you like and do a little bit of it this week. Next week, you can do a little more. And so on.
That’s a good start, but a structured exercise program will give the greatest health improvements.
For structured workouts, the best, most efficient exercise approach would include strength training, interval cardio, and some meditation time. You can get all 3 components in Turbulence Training, if you make sure to include meditative static stretching at the end of your session.
One other benefit of the morning workout - It allows you to start the day with a sense of accomplishment.
So keep the TV off at night and get to bed early. Then get up early and get your workout done. Your exercise is one of many ways you can lower stress and the stress hormone cortisol.
Lowering cortisol should help to control food cravings over the course of the day, and following Dr. Mohr’s nutrition guidelines will also help you stay on track. Eating the right fats, as outlined by Dr. Mohr, will also help you optimize your hormone levels to fight fat and stress.
High-fat, high-carb meals increase inflammation…adding to the physical stress on your body. Avoid processed foods and fast foods at all costs…and just eat whole, natural foods.
Good nutrition is that simple.
So spend some time on the weekend preparing your food plan for the week, so that you don’t have to make any rush decisions for fast food meals or snacks.
Don’t eat anything with trans fats, don’t eat any processed carbs, and don’t drink any soda. And stay the heck away from fast food.
So nutritionally, there is a lot you can do to make your day go better. Same with exercise, be consistent and it will help reduce your stress and improve your health.
As for your job, if it is something you want to change, then you need to talk to the right person. You might need to find a career coach. If any readers want to pass along some career help, please let me know and I’ll share in future articles.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
P.S. Is a lack of time stressing you out?
“No time to exercise” is the #1 reason most people don’t exercise consistently. In fact, a lack of time stresses most people out for many reasons – whether it’s a lack of time to prepare good food, exercise, or be with your family.
That’s why I created Turbulence Training to be the most efficient and effective fat loss program out there.
The warm-up is applicable to your workout, not some 5-minute waste of time on the treadmill.
The strength training supersets shave minutes off your wait time.
And the intervals cut your cardio in half, or more.
Try Turbulence Training today with the Trial Version for only $4.95
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Why TV Gives Us Belly Fat
One of my best clients grew up watching a lot of TV. In fact, he was practically by the Huxtable family (of the Cosby Show). That’s how much TV he watched.
Eventually he finished college and started a real job, but still rounded out his day with a nightly television marathon. So we shouldn’t be surprised that he “beefed up” to over 200 pounds with lots of belly fat. (He’s 5’10″.) Especially when we look at the results of a recent Australian study.
The researchers examined the connections between watching TV, eating, and exercising in young adults (aged 26-36).
They found that the young woman who watched more than three hours per day of TV had a higher prevalence of severe abdominal obesity when compared to the women who watched less than one hour of TV.
For the men, only moderate abdominal obesity was associated with watching more than three hours of TV per day. Not severe – but still worse than the men who watched less than an hour per day.
The researchers also found that taking into account the daily physical activity levels of these men and women did not entirely explain the differences. What seemed to be more relevant was that the men and women who watched more TV also tended to consume more food and drinks.
Once my client eliminated sodas and foods from a bag or a box, he immediately started to lose weight. And fast. Plus, by adding three short strength-training and interval training workouts per week, he got down well below his college weight, and is now as fit as he was more than 10 years ago.
The message for you?
Turn off the TV, and start doing short, burst exercise to burn belly fat. Do three strength and interval training workouts per week. Eat whole, natural foods, focusing on fruits and vegetables, protein, healthy fats, and Green Tea. And don’t forget to get social support, like the kind you find on the Turbulence Training forum, to keep you motivated.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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