Archive for March, 2008
Submitted by Turbulence Training Blog
So here’s an ab workout for you. In this youtube video, you’ll get a sneak peak at one of the ab workout circuits from the April 2008 TT For Amazing Lower Abs exercise program.
The video shows you a simple 3 exercise circuit you can do at home.
Click HERE to watch the TT Ab workout
There are other ab workouts in the April 2008 program. You can get the program by joining www.ttmembers.com, or you can get the Turbulence Training for Fat Loss package that includes a 3 month membership to TT members by going to www.TurbulenceTraining.com
You’ll love this amazing lower ab workout,
CB
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Submitted by My Fitness Hut Blog
One of our favorite phrases today is: “I’m too busy…….” (sometimes used as an excuse). I don’t have time to waste, so my workouts don’t exceed 1 hour. I can get my workout finished in 45 minutes if I need to (with circuit weight training and interval cardio).
To take advantage of your limited workout time, you should strive to build more lean muscle mass. Doing so will speed up your metabolism and burn more fat. To recruit more muscle fibers during workouts and improve your success, focus more on MULTI-JOINT EXERCISES. MULTI-JOINT EXERCISES will help you burn more fat because you are working more muscles in your body. For example, the largest muscle in the body is the gluteus maximus and squats/lunges would target this area (among other areas). You will also burn more calories after your workout. Examples of other MULTI-JOINT EXERCISES are bench press, shoulder press, deadlift and seated row.
Examples of SINGLE-JOINT EXERCISES are biceps curl, seated calf raise, leg extension, leg curl and triceps pushdowns. Spend less of your time on these exercises.
Have a great workout today!
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Submitted by Turbulence Training Blog
Here’s how Abby got her biking body using the Turbulence Training workout program
Chronological timeline of the workouts used:
Weeks 1-4: Fit Yummy Mummy Workout
Weeks 5-8: TT 2K3
Weeks 9-12: TT for Abs
I’d always been afraid to buy “e-books” in the past. They just seemed so…impersonal.
However, after a plateau in my results, I decided a transformation contest was just what I needed. I bit the bullet and ordered Turbulence Training and found a warm, caring, personable community that I never knew existed! Everyone was great and so supportive! It really inspired me and made me push myself even harder.
My story is like so many other women out there. I’m a wife, mom to 2 small children, and I have a full time job outside the home with very little time for myself. TT is great because I am not spending long hours at the gym. I get great results and I don’t have to sacrifice my family to do it.
This lifestyle is easy to maintain long-term since most of the TT programs are just 45 minutes, 3 times per week. And there are so many different ones to choose from!
Nutrition-wise, using Fitday.com made the biggest difference for me. It made me focus on what I was putting into my mouth and it made me see the caloric impact. Exercise-wise, it really helped to keep a record of my workouts so that I could track how much I was lifting. Seeing the increase in weights made me work harder!
Also, doing the interval training on the same day as the strength workout helped because it kept my number of days at the gym down, which kept me from getting burned out.
The past 12 weeks have been fantastic. Being more disciplined in fitness and nutrition has spilled over into all aspects of my life. I even floss more!
I have lost 14.4lbs, 3.75″ from my abdomen, 2.5″ from my hips, 4.2% body fat and have gone from a size 12 to a size 6/8 (depending on the style/brand).
I plan to continue to use TT this spring (next up is Advanced Level TT for Women) and I’ll see you in a bikini this summer! (Or rather, you’ll be seeing ME in a bikini!)
I may not have been the most frequent, inspirational or eloquent poster, but I hope my pictures show how devoted I was to the TT program, how determined I am to stay in shape and how amazing I feel!
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Thanks Abby!
Each day, more and more men and women are finishing up the Turbulence Training Transformations and it is going to be very tough to pick a winner!
Keep watching this space for more fat loss inspiration,
CB
Click HERE to get the TT for Amazing Lower Abs as a bonus in April 2008
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Submitted by My Fitness Hut Blog
Eating clean is a buzzword that’s out there in the fitness industry. Rest assured that it is nothing new and different people define it in different ways. Much of it is just common sense. Eating clean is basically a healthy way for you to reach your health and fitness goals.
Not surprising is that fresh vegetables (without the excess butter, sauces, etc.) are part of a eating clean diet. These will give you a good source of carbohydrates, fiber and natural sugars. The same can be said for eating fresh fruits. Canned fruits and fruit juices tend to contain high amounts of unwanted sugars, so limit these sources of fruits. Fruits will also help you to give up a love for sweets found in candy, cookies and sodas. Also, try to eat water-rich foods such as grapes instead of calorie-dense foods like raisins. An ounce of grapes has about 60 calories less than an ounce of raisins. And, you will feel fuller for a longer period of time eating water-rich foods.
Any of this sound familiar? Basically, you want to eat foods in their natural state. So, a baked potato is more healthy than french fries. And, we could add foods like whole grains, nuts, brown rice, fish, lean meats, etc.
What’s the point? Call it what you want. Clean eating, healthy eating, nutritional eating, etc. It comes down to setting nutrition goals to help you reach your fitness goals. You don’t have to be a fanatic but eating the right kinds of foods will always work.
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Submitted by Turbulence Training Blog
Yes, women can use Turbulence Training. Here is another fat loss workout success story from a woman, this time from Japan!
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Dear Craig
I have just completed the Turbulence Training for Fat Loss Intermediate Level over an extended four weeks! I wanted to drop you some feedback.
At the beginning of my TT adventure, I had just lost 4kgs from diet and usual exercise. Now I was looking to tone up as well as continue my weight loss.
By the end of the four weeks, I had lost another 2.5kgs and more importantly lost 2cms off my waist, hips and chest and
3cms off my thigh. Finally I could see my collar bone - all these years I thought I just had bad posture that hid my collar bone from view but it was just those few extra kilos.
Over the weeks I managed to almost double some of the weights I was lifting and noticed increased definition in my arms and stomach. I am doing all this in preparation for my wedding (perhaps you should come up with a special arm and back program for all of us brides!) but feel so good and strong now, I am looking for new goals so I can keep getting stronger
and firmer after the wedding.
Thanks so much for putting this program together and following up with all your emails. I have really appreciated it.”
Neroli Butt, Tokyo, Japan
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Congratulations on your wedding!
Thanks for being another success story,
CB
Click HERE for the latest Turbulence Training workouts
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Submitted by Turbulence Training Blog
Got a good workout in at Gold’s Gym in downtown LA on Friday night. Did a random session of Olympic squats, RDL’s, DB Rows, and Narrow-grip Seated Rows. Good stuff. Busy gym. Lots of upper body work going on…didn’t see much squatting though, as is the case in almost every gym in the world.
I did see some ab workouts going on as well, including exercises from my latest TT Workout of the Month. The April Workout, called the TT for Amazing Lower Abs workout, features exercises such as the Pullup with Knee-up, Decline Spiderman Pushup, Hanging Leg Raises, and Cable Chops.
You can watch demonstrations of all of these exercises in the Workout of the Month department before the end of April. Plus, if you join as a TT member before March 31st, you’ll also get the March Bodyweight 1000 workout.
Click HERE to watch the videos & download the programs
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Submitted by Turbulence Training Blog
The latest TT workout of the month is built to give you amazing lower abs. It combines unique lower ab exercises along with lower belly fat burning intervals. Toughest ab workouts I’ve ever put together. Your lower abs will be punished by the ab circuits.
In fact, I recommend you only do 1 circuit of the ab routine in week 1, because it is that powerful.
Click HERE to download TT for Amazing Lower Abs (April 2008 Workout)
If you want to lose your lower belly fat and get the ripped lower abs you’ve only seen on fitness models, this is the best Turbulence Training program for your goals.
It combines unique lower ab exercises along with classic TT intervals to burn belly fat and sculpt your abs.
Have fun! But go slow, its tough!
Click HERE to download TT for Amazing Lower Abs (April 2008 Workout)
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Submitted by Turbulence Training Blog
Fat loss question for a TT member from another member on www.ttmembers.com
Q: Johnno-I have just started my TT workouts with the intermediate level. I am new to Turbulence Training and saw your pics on the website. Your transformation is essentially exactly what I hope my experience to be like. You lost all of that fat and gained a lot of muscle mass.
Would you mind just listing each of the programs you used from start to finish and roughly how long you spent with each in order to get the results you’ve achieved?
I would really appreciate that and it would help me a lot as I start to plan my path to fitness.
Answer:
I’ve gone through from Intermediate to 2K5 so far.
On my off days I’ve been doing the core workouts and my interval training has been on the treadmill.
Pretty much text book stuff (Craig’s text book that is hehe). Each workout went for 4 weeks before I went to the next one.
My diet was pretty low cal for the first 6 weeks but I got a little too weak so I just kept to eating clean (and not sorry too much about calories) as per Craig’s advise. My weight loss slowed down but I believe I started to put on more muscle around then.
I’m still learning myself, so listen to your body, keep the balance, and keep getting more advise from the more experienced people in this forum.
PS - I always aimed for a personal best in at least one exercise (including any interval training).
Hope that helps. Thanks for asking - I’m honoured.
Johnno
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Members helping members,
CB
Click HERE to become a TT Member
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Submitted by Got Strength? Blog
Ok, so you saw the teaser video yesterday. That particular vid had some good little notes on what the Tabata protocol is, but I’ll give you the full rundown.
Tabata training is named for Dr. Izumi Tabata, the primary researcher who along with his colleagues at the National Institute of Fitness and Sports in Tokyo, Japan performed the following study:
ABSTRACT
1: Med Sci Sports Exerc. 1996 Oct;28(10):1327-30.
Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.
Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.
Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan.
This study consists of two training experiments using a mechanically braked cycle ergometer. First, the effect of 6 wk of moderate-intensity endurance training (intensity: 70% of maximal oxygen uptake (VO2max), 60 min.d-1, 5 d.wk-1) on the anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was evaluated. After the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max increased from 53 +/- 5 ml.kg-1 min-1 to 58 +/- 3 ml.kg-1.min-1 (P < 0.01) (mean +/- SD). Second, to quantify the effect of high-intensity intermittent training on energy release, seven subjects performed an intermittent training exercise 5 d.wk-1 for 6 wk. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.
PMID: 8897392 [PubMed - indexed for MEDLINE]
Ok, so what does that all mean? Here’s what went down. The researchers put their subjects, members of the Japanese speed skating team, through a six-week moderate intensity cycling program. This is pretty similar to what a lot of people do in the gym in an attempt to get in shape and lose weight.
The results of this indicated that the subjects did increase their VO2max (a measure of aerobic fitness). That’s great. They did aerobics and they got better at them.
Next they tested the same subjects on a very high intensity protocol where they sprinted for 20 seconds with ten seconds break, repeated 7-8 times. This is about four minutes of actual exercise. The session number (5x/week for six weeks) was identical. This intensity was VERY anaerobic.
It was observed that their V02max improved by 7ml.kg-1.min-1 as opposed to the 5ml.kg-1.min-1 from the aerobic training. Anaerobic capacity, which they were directly training, increased by 28%. So these athletes, already trained, gained MORE aerobic capacity from the high intensity training in addition to their increase in anaerobic capacity!
What about fat loss? Well, what about it? Here’s a study by Dr. Angelo Tremblay and colleagues at Laval University in Quebec.
ABSTRACT
1: Metabolism. 1994 Jul;43(7):814-8.
Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Tremblay A, Simoneau JA, Bouchard C.
Physical Activity Sciences Laboratory, Laval University, Ste-Foy, Quebec, Canada.
The impact of two different modes of training on body fatness and skeletal muscle metabolism was investigated in young adults who were subjected to either a 20-week endurance-training (ET) program (eight men and nine women) or a 15-week high-intensity intermittent-training (HIIT) program (five men and five women). The mean estimated total energy cost of the ET program was 120.4 MJ, whereas the corresponding value for the HIIT program was 57.9 MJ. Despite its lower energy cost, the HIIT program induced a more pronounced reduction in subcutaneous adiposity compared with the ET program. When corrected for the energy cost of training, the decrease in the sum of six subcutaneous skinfolds induced by the HIIT program was nine fold greater than by the ET program. Muscle biopsies obtained in the vastus lateralis before and after training showed that both training programs increased similarly the level of the citric acid cycle enzymatic marker. On the other hand, the activity of muscle glycolytic enzymes was increased by the HIIT program, whereas a decrease was observed following the ET program. The enhancing effect of training on muscle 3-hydroxyacyl coenzyme A dehydrogenase (HADH) enzyme activity, a marker of the activity of beta-oxidation, was significantly greater after the HIIT program. In conclusion, these results reinforce the notion that for a given level of energy expenditure, vigorous exercise favors negative energy and lipid balance to a greater extent than exercise of low to moderate intensity. Moreover, the metabolic adaptations taking place in the skeletal muscle in response to the HIIT program appear to favor the process of lipid oxidation.
PMID: 8028502 [PubMed - indexed for MEDLINE]
This study on high intensity training versus a more normal endurance program was particularly enlightening. The endurance-training subjects took a 20-week program where they expended a mean of 120.4 MG of energy.
The HIIT program was shorter (15 weeks) and the subjects expended substantially less energy (57.9 MJ). There was a correction made for energy expenditure to equal it out. However, at the end of the training periods the HIIT subjects lost NINE times more subcutaneous (under the skin) body fat than the endurance subjects. They also showed enhanced markers of fat burning activity in their body. This means that not only was more fat burned from the high intensity expenditure the body adapted to become better AT burning fat as fuel.
Look into these and think about them a bit. Tomorrow we’ll go over some Tabata and other HIIT protocols!
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Submitted by Turbulence Training Blog
Measuring your body fat the same way on a consistent basis is important for keeping track of your results. As long as you don’t get too freaked out by slight variations and the actual numbers, and concentrate only on the long term trends, almost any body fat measurement tool can help.
Q: I ordered the TT system and I am still trying to read everything before I start. Its like there are too many choices to pick from(ya, I know its not a bad thing). 30 day fat loss, 12 week training, etc. Which is the best to start with? I am also trying to figure out how do do chin ups at home. Also is there an easy way to get a body fat % if you work out at home ?
Answer:
The best program to start with is the Intermediate Workout from the main Turbulence Training for Fat Loss manual.
If you can’t do chinups at home, the main Turbulence Training for Fat Loss manual recommends alternatives with dumbells.
Also, you can watch a video of dumbell back exercises here:
Back Exercises
Finally, you can buy a $5 Accumeasure set of calipers that can estimate body fat loss , or purchase a Tanita bodyfat scale. Both are okay ways of doing it. OR -> simply ask a veteran trainer to take a look at your stomach fat. Seriously, I can estimate body fat within 1% accuracy simply by looking at someone’s belly fat.
Get help from a pro on everything, and results will come a lot faster,
CB
Click HERE to be the first to get the NEW TT for Amazing Lower Abs Workout
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Submitted by My Fitness Hut Blog
Power (how fast your muscles can generate force) is not just for athletes. If you are serious about your fitness level and health, power can help you exercise efficiently at higher intensities for longer periods of time.
Research and my experience as an athlete, exerciser and personal trainer proves that high intensity interval cardio and circuit-style weight training will burn the most fat and provide better heart health (and other benefits). You can get through these types of high intensity workouts and reach higher fitness levels if your body has adequate power.
How do you powerize your body, you ask? After laying a solid strength foundation, you should begin to incorporate high speed exercises into your routine. An example would be to do the medicine ball chop at full speed. Another example would be to incorporate plyometric exercises, such as squat jumps, into your routine. Doing exercises at full speed will train your neuromuscular system to work faster. It is important to execute these exercises correctly before proceeding to the full speed versions. Failure to do so, will almost certainly lead to injuries.
Doing exercises at full speed will also recruit and build up your fast-twitch muscle fibers (type IIa and type IIb). Fast-twitch muscle fibers are important for explosive movements such as sprints and jumps and sports such as football, basketball and soccer. Fast-twitch muscle fibers also help you generate power faster. If you only train at slow speeds, you will use your slow-twitch muscle fibers (type I) more. Slow twitch muscle fibers have a high capacity for aerobic activity but they don’t generate power very well. Predominately using slow-twitch muscle fibers during training will not give you that lean and toned look that you want.
Recruiting your fast-twitch muscle fibers during your workouts will give you a more athletic, powerful looking body. Mix in more high speed power exercises into your routine. If you do so, you will find yourself reaching higher levels of health and fitness!
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Submitted by Turbulence Training Blog
I’ve just started a 3-week Turbulence Training roadtrip that has taken me to LA, and will lead me through Nashville and down to Charleston, South Carolina before it is all over on April 14th.
And while setting up this trip, all I could think about was, “When I am going to get my workouts done?”. Should make for some interesting road trip workouts, will have to hunt down the local Gold’s Gym, or pass me a recommendation through support AT turbulencetraining.helpserve.com
I’ll need to find a place in downtown LA for this weekend…unless Kobe invites me over for a workout at his place or the Staples Center…and next week, anyone got something out by Opryland in Nashville?
Also coming next week, 2 interesting surprises for TT customers…
But first, I have a new audio program up at www.TTmembers.com…
Listen to me interviewed by Toronto fitness coach and author, Yuri Eklam, as I go over my simple nutrition strategies for losing fat, as well as how to use TT for athletes, and why I set the TT fat loss workouts up like I do:
Click HERE for the “History of TT Interview”
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ATTEND: The TT Lecture at the “Virtual” FitExpo Conference
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On Tuesday, March 25th, I presented a 45 minute lecture on Turbulence Training at the massive FitExpo virtual fitness conference. You can listen to the recording by registering for the online “virtual” fitness seminar HERE
Plus, you’ll get to hear from over 100 other fitness experts talking about workouts and building your fitness business - for all
you trainers. Other presenters include Alwyn Cosgrove, Leigh Peele (discussing stubborn fat loss for women), and Jason Brown (going over kettlebell training).
Click HERE to get dozens of expert sessions on fat loss & workout tips
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DOWNLOAD: The TT Bodyweight 1000 Before the End of March
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On March 31st, the TT Bodyweight 1000 gets packed up and moved to the Platinum TT Archives.
(Fortunately, TT For Amazing Lower Abs - the April workout - will be taking it’s place.)
Visit this link for the Bodyweight 1000
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QUOTE of the week
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“One of the challenges to working out at home is finding enough varied exercises to keep the work outs challenging & interesting. Turbulence Training gives me everything I need; well thought out and put together programs that are easy to follow and no nonsense. I get my workouts done in less time & I’m getting better results than ever before. I would recommend Turbulence Training to anyone who is serious about improving their body & their health.”
Darren Stigers
Stay strong,
CB
Get ALL the TT Workouts HERE
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Submitted by Got Strength? Blog
Hey kids, sorry for the long time out of communication. I’m back in action now!
Since it’s getting close to beach time, we’re going to start talking about metabolic conditioning workouts. Basically the goal of these workouts is to build up your fitness and conditioning, and as a great side benefit they can shed fat like nobody’s business.
One of the more brutally effective protocols for developing great fitness and dropping bodyfat while maintaining muscle mass is the Tabata protocol. Tomorrow I’m going to get really specific about it, but I thought I’d give you a little teaser I found on YouTube.
Tabata With With Multiple Means
Now, this guy isn’t an elite athlete and he doesn’t have the best form ever, but you’ll get the idea of what I’m talking about and he works damn hard. Check it out!
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Submitted by My Fitness Hut Blog
Do you have stubborn lower body fat? Leg circuits is a tried and true method to burn more leg fat, increase strength/endurance and improve heart health. So, how do leg circuits work? The good news is that you only need 20 minutes! The better news is that you will have chiseled glutes, hips, thighs and calves if you stay with it!
Since this workout is circuit-style, you also get the benefit of a great cardio workout. Do each exercise (10-12 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit again. Here is a representative leg circuit program:
–Walking Lunges
–Bodyweight Squats
–1 Legged Glute Bridge
–Dumbbell Deadlift
–Reverse Lunges
–1 Legged Split Squats
–Front Step Ups
–Side Lunges
–Lateral Step Ups
–Leg Curls
–Calf Raises
To increase the intensity of any exercise, just add dumbbells or a medicine ball. Get a leg up and try this challenging workout! This workout is also available as a download for your iPOD!
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Submitted by Turbulence Training Blog
Eve’s fat loss was 14.5 pounds in the 12-Week Turbulence Training Transformation. She’s one of the many folks who needed the inspiration of the TT Fat Loss Challenge to get her motivated to stick with her program. Here’s Eve’s story…
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“During my 12 week Turbulence Training Transformation Challenge, I lost 14.5 pounds, 2.67 inches from my torso, 1.75 inches from my waist, and 2.5 inches from my hips.
Start weight = 161 lbs
End weight = 146.5 lbs
I’m planning to lose a little more fat, but I am in the best shape of my adult life. I can finally do real push ups, I can see and feel muscle in my arms, and I run up several flights of stairs every day without
getting out of breath!
A few years ago, I lost 80+ pounds, without much exercise, and I wasn’t entirely happy with how my body looked and felt. I was happy to have lost all that weight, but I didn’t feel in great shape, and then I slowly inched up to 18 pounds over my lowest weight.
I started doing TT workouts last July, and could quickly see a difference in my shape, but my eating was erratic. By the end of last year, I was not pushing myself very hard to do my workouts, and my eating suffered holiday overload.
Basically, I knew what I needed to do to lose weight, I just wasn’t doing it. This TT challenge gave me the incentive and motivation to do it!
For this challenge, I made a commitment to myself to do every workout for the whole 12 weeks. I started with Fusion Fat Loss, then TT for Women Advanced, and finished off with the grueling February 2008 Circuits.
Workouts are now definitely a habit, part of my weekly routine. I look look forward to doing them, especially when I’ve had a stressful day at work.
Doing TT workouts regularly has really cut down on my stress head and neck aches! I love that I can do the workouts at home, in under an hour, and know that I got a great workout.
I started out this challenge by planning to not eat any sweets (brownies, cookies, etc.) for a week or two, to try to break my bad weekend eating habits. I ended up eating sweets just once during the 12 weeks, for a planned special event.
This has been the most amazing part of the challenge for me realizing that I don’t need sweets! By eliminating sweets as an option, I also eliminated a lot of mental stress about what I should eat,
whether I’ve “earned” a treat, or whether it’s ok to have “just one”.
I’m not giving up sweets forever, but they don’t have the same pull that they always had before. I can spend an entire evening reading now without feeling the compulsion to eat sweets the whole time.
I also started out posting a daily log on www.ttmembers.com, and I have not missed one day! The accountability of knowing that I would need to own up to missed workouts or bad eating has really kept me on track. Craig and the other TT members are an incredible resource, always ready to give
encouragement and advice!
I am very happy with the weight and inches that I have lost over the 84 days of this challenge, but what I have gained is more important good habits that will keep me healthy and active for life!”
Eve Deane
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Great work Eve! You kicked the sweets addiction to the curb, and like so many other TT Transformers, you’ve made lifelong healthy habits to help you burn fat and feel great.
Stay strong!
CB
Join the TT Transformation Challenge 2nd Edition - Starting May 5th
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Submitted by Turbulence Training Blog
We have many fat loss Transformation members from Down Under, both Australia and New Zealand, and it’s great to have their fresh perspectives and positive attitudes on the TT Forums. Here’s a story to make you smile about a former Judo champ in the comeback of his life, building up a great set of guns…let’s hear from John Pascua.
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“I cannot speak highly enough of Turbulence Training.
Over the course of this last 12 weeks I have lost 6kgs while plastering on some muscle and I definitely need new clothes.
People not only notice my fat loss but they treat me differently - even with more respect. It was not without tough times but now that I’ve completed it, I see all that as character building. As a teacher, I have even been noticed by my kids at school. They all want to get fit in the school’s gym with me now.
The Turbulence Training Transformation contest has taught me about having balance while trying to stay focused. I’ve learned to be realistic about what I eat and appreciate what it means to “eat clean”. I’m usually the type of person that gets single minded and fanatical, but then forgets all about the rest of my life (until it comes to a halt).
This experience has been so personal and relavent that it has impacted on every area of my life - especially in terms of understanding “balance” for the purpose of sustainability. For example, I still eat “clean” as Craig advises but in smaller amounts AND I can forgive myself and move on when I don’t.
This was all possible because I was provided with the tools in Turbulence Training website. Tools like the fat loss forum, the support network, the videos, the information, and the contest itself.
Transformation contest is a good name. I have transformed on so many levels:
1) My Body has transformed in reduced body fat, more muscle, ability to move, energy levels, posture and balance.
2) My Health has improved through better liver function, more alert, more hydrated, less body odour, and cleaner looking skin.
3) My Discipline to stay on track has taken on a new meaning as I now know how to balance life and other responsibilities at the same time - and boy has this been hard. I’ve had to learn to forgive myself on several occasions.
4) Empowerment - I have proven to myself that I still have a strength in there that has to be tapped. I still have energy to chase dreams.
5) My Self Esteem is at an all time high. The last time I was feeling this good was when I won my National Judo titles 27 years ago.
6) Empathy - I have the energy and time to care about others more. I do this naturally because I’m a teacher but it is a lot easier now.
7) I’ve also learnt to listen to my body and also to try different things if something isn’t working. In fact the whole turbulence thing is not only flexible but also very engaging.
Thank you Craig. You’ve provided a fantastic service that meets many needs.”
John Pascua
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Thank you John, and thanks for the positive attitude you bring the others in the contest,
Craig
Click HERE to start your own Turbulence Training Transformation
PS - The next contest begins in May!
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Submitted by Turbulence Training Blog
I love how happy Abby looks in her “after” photos! Congratulations, all the TT Members are proud of you!
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OK, here are my beginning and final measurements:
Start - December 31, 2007
waist: 30.0″
abdomen: 34.25″
hips: 38.25″
L thigh: 20.0″
R thigh: 20.0″
L calf: 15.25″
R calf: 15.0″
Weight: 158.6lbs
Bodyfat: 31.2%
Finish - March 23, 2008
waist: 27.75″
abdomen: 30.5″
hips: 35.75″
L thigh: 19.0″
R thigh: 19.0″
L calf: 14.75″
R calf: 14.5″
Weight: 144.2
Bodyfat: 27.0%
Total loss of 14.4lbs, 13.0″, and 4.2% bodyfat in only 12 weeks!
I met my goal of losing 12 lbs but fell just short of 5% bodyfat. No worries, though, I’ll get that .8% (and more) in my next Turbulence Training for Fat Loss program!
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Another Turbulence Training for Women success story.
So yes, Turbulence Training works for women just as well as it does for men,
CB
Click HERE to start your own Turbulence Training Transformation
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Submitted by My Fitness Hut Blog
I just finished an intense 20 minute interval cardio session in which I burned about 300 calories. For those of you counting at home, that’s about 100 calories every 6.5 minutes. I could do this type of workout (and many do) or a variation of it every day. And, if I did this, my body would break down in short order. Even when I was at the height of my athletic mojo playing college ball, I still needed a day or two off each week to rest and recover.
You are no different. Don’t think that you are being smart, or tough, by working out every day of the week. You can be a “workout warrior” and still be smart about it. Trust me, your body will break down if you don’t treat it right. The cumulative effect of various injuries will take its toll on you. And, that could lead to chronic or degenerative injuries.
Chronic injuries can be caused by over-training, muscle imbalances and uncorrected postural deficiencies. Furthermore, muscle imbalances and postural problems are made worse by over-training. And, since chronic injuries come on gradually, you are more apt to “play through the pain.” Leave that attitude to people getting paid to compete. You need to take care of the only body you have.
Degenerative conditions can become non-reversible and many are associated with long-term joint problems. Sometimes, previously unrehabilitated injuries turn into degenerative conditions (such as low back problems, shoulder problems or knee problems). Some arthritic conditions are brought on by the cumulative effect of previous injuries.
Don’t underestimate rest and recovery during your exercise program.
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Submitted by My Fitness Hut Blog
All dietary fat (saturated, unsaturated, trans) has 9 calories per gram (meaning it is the most dense of the macronutrients). In contrast, carbohydrates and protein have 4 cal/g and alcohol has 7 cal/g.
If you’re trying to cut calories and burn body fat, eating more dietary fat won’t help you get there. Also, fat “burns in a carbohydrate flame.” This means that your body’s preferred source of fuel is carbohydrates during intense exercise (interval cardio or circuit weight training). Research and my personal experience as an exerciser and personal trainer proves that a combination of full-body circuit weight training (including bodyweight training) and high intensity interval cardio training is best for optimal fat-burning, muscle strength/endurance, cardio-respiratory health and bone density benefits. The body can’t use fat for fuel during high intensity exercise because there is not enough oxygen available.
Having said this, you need dietary fat in your diet (mainly the healthy fats). Fat is important for your diet because it helps you feel full and keeps skin, hair and nails healthy. You should limit your intake of saturated fats (usually solid at room temperature, such as butter, lard, poultry fat, cream, milk, cheeses, etc.) and trans fats (partially hydrogenated fats found in packaged foods and fast foods). Saturated fats and trans fats raise bad (LDL) cholesterol levels. Instead, increase your intake of unsaturated fats (they are usually liquid at room temperature, such as olive and canola oil). They also include unsaturated fat from such foods as fish, nuts, seeds and avocados.
Limit your intake of dietary fat to about 20% of daily calories. And, since fat is so calorie dense, it can help you eat less overall calories during the day.
Go blast the body fat in your next workout!
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Submitted by Turbulence Training Blog
Here’s a success story about the most deceptive exercise of all time…the Stick-up. Looks so easy, but for so many desk jockeys, its one of the hardest exercises to do…
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Dear Craig,
I am writing to extend my deepest gratitude for your YouTube video on Shoulder Mobility Exercises.
Click HERE To watch the video
I have suffered for 10 years with a painful right shoulder which I have always attributed to my extensive computer work.
However, all the changes I’ve made in the ergonomics of my desk and mouse arrangement have done little or nothing to relieve my pain. Even giving up the computer completely doesn’t provide any real relief.
One chiropractor told me it was a rotator cuff injury, but none of the exercises or manipulations have ever done anything for me. The past year I’ve been thinking I should really get serious about treating it, and was considering (with much trepidation) starting the process of doctor visits and medical tests to find out what’s really wrong.
Well….all that changed this week. I watched your video Sunday night, and tried the “stick up”. I supposed I shouldn’t have been surprised at my inability to place my wrists against the wall. I couldn’t get either of my hands within 6 inches of the wall, and my right arm was much worse. Lifting my arms over my head was pretty much impossible.
As I slowly tried to move my arms up along the wall, I had a nagging fear that I would rip something in my shoulder, and cause myself further injury — but at the same time, I could feel the muscles in my upper back saying “YES!” I just knew this was something I needed, so I have continued to work on it this week, doing all the exercises on the video as best I can.
Since I quickly discovered that my shoulders and upper back were as tight as a drum, I decided to use gravity to help me stretch out the muscles and ligaments. I lay on the floor (knees bent) for about 30 minutes a day (more when I can) in the “stick up” starting position, with my elbows at right angles, trying to relax and stretch out my upper back and shoulder muscles until my wrists could touch the floor.
I’m also working on the “stick up” maneuvers while lying on the floor, trying to keep my elbows and wrists touching the floor. This was completely impossible at first, but improved even before my first “floor session” ended. It’s not easy — in fact, it
hurts! But it’s a good hurt. I know it’s leading toward healing.
Unbelievably, I saw a 50% improvement the first day AND an obvious increase in my shoulder’s range of motion!!! I got excited, and tried holding a little wrist weight in my hand (it weighs less than a pound, but it’s enough to add a little pressure beyond just gravity, and I don’t have to work any other muscles to hold it up or slow down the pressure on my shoulder). I noticed further improvement, so the next day I added another wrist weight, along with additional stretching and rotation and more of your exercises.
Today, I was able to use ankle weights (much heavier) and got my wrists and elbows ALL THE WAY flat to the ground!!!!
To make a long story short, as of the end of today’s floor session — after just THREE days of this — I can now get the back of my wrist to touch the floor without any weight in my hand!!! I can almost do the “stick up” on the floor, and I’ve got about 50-75% better range of motion when I attempt it on the wall, compared to the first day I tried it.
Even better, I have had several situations where I would normally have to tell one of my kids “be careful, that’s mommy’s hurt arm” — but I didn’t have to say it. That “early warning” sign of pain and stiffness (that normally causes me to protect myself from further injury) was GONE.
I am stunned. I never considered that I could rehab out of this after so many years of pain, two chiropractors, glucosamine, ibuprofen, etc. I was anticipating surgery or a lifetime or pain (and possibly both!). But in THREE days I’ve had my first real improvement EVER, as well as a measurable goal to work toward (the “stick up”!).
I still have a long way to go for total rehab, but if this can happen in three days, I’m truly optimistic for the first time in 10 years.
I hardly know what to say — Thank You isn’t nearly enough, but I guess it will have to do.
Marci 
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No problem! While we usually focus on fat loss here at Turbulence Training, we’re happy to do whatever we can to make everyone move and live a little better.
Use bodyweight exercises to burn fat and move better,
CB
Fat Loss
High Intensity Interval Training
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Submitted by Turbulence Training Blog
Here’s an out of the ordinary Turbulence Training testimonial from another trainer using the Turbulence Training fat loss workouts with their clients…
“I met you at a seminar in Chicago w/ Grasso, Latif and Osar. Have loved incorporating your TT workouts personally and w/ my clients as well. Great results in less time!
My name is Christi Smith. I am a trainer that coached a team through a contest to “Turn Back the Clock”. Turn back the clock meaning lowering your age through our Polar Body Age Assessment Test.
The purpose of the test was not to just lose weight on the scale but to also lose body fat, increase VO2Max, increase flexibility, and increase bicep strength. Those things were included in the test to help each member “Turn Back their Clock”.
Time was limited with the 5 members on my team. We had 6 weeks to turn back the clock as much as possible. So I immediately put into place the Turbulence Training system bcse I know it is the “best bang for your buck”.
Each of my team members got 2 TT wkouts to do, 3 x’s per week w/ a TT Interval wkout for cardio. On early Sunday mornings we got together to do core work and another cardio of intervals.
We took it a bit further in labeling our TT intervals. Craig, you have mentioned that Turbulence Training is like an airplane experiencing turbulence and that it takes the plane alot of energy (calories) to get that plane back to normal. Just like
the body needs after a TT workout, plus increasing metabolism.
So we labeled our TT wkouts after tornadoes (I was flying once and we flew over a tornado and had horrible turbulence)…….so we labeled our TT workouts F1-F2-F3-F4 (after tornado strengths) or HURRICANES! We had a blast labeling our intervals! I would always ask them, “what are you felling now? F3, F4 or Hurricane?” If they could respond
they would yell out their number!
Our team lost 20 years in 6 weeks (one girl lost 8 years total) and we got 2nd in the contest. All of my team members are now younger biologically than their chronological age.
It was a blast to use your TT workouts and especially to see results in only 6 weeks. Our team was in and out of the gym quickly and had more time to play. Other teams spent hours in the gym, watching them do long, slow cardio wkouts!
My team keeps asking for more now even though the contest is over; they of course want to do more!
Thanks for the Turbulence Training system. It really simplifies things and the results are amazing.”
Christi Smith
Pro-Motion Sports
www.pro-motionsports.com
Thanks Christi, keep having fun with those fat loss workouts,
CB
Fat burning Turbulence workouts
Join the NEW TT Forum HERE
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Submitted by Turbulence Training Blog
Ready for some jaw-dropping, powerful, inspirational Before & After Turbulence Training Fat Loss Success Stories?
Find out…
1) How father of 2, Andy Apsay went from 15% body fat to 10% body fat in only 12 weeks using the Turbulence Training workouts.
Click HERE to read how a busy dad got his abs
2) How Mark Russo built a cover model body in just 12 weeks. He lost 18.5 lbs and and 9% body fat.
Click HERE for Mark’s TT Workout Schedule
3) How the most dramatic Turbulence Training Success Story of ALL Time lost 86 pounds in 7 months, including 25 pounds in the last 12 weeks.
Click HERE for the life-changing TT Success Story
Get started on your own life-changing transformation program with Turbulence Training for Fat Loss today:
=> http://www.turbulencetraining.com
Become a TT Success Story today,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - Lose 4 inches in 2 weeks with Turbulence Training…
“I have been a personal trainer for four years and I enlisted my buddy to join me in Turbulence Training. Frank had never worked out in his life! He weighed in at 280 lbs. After two weeks, that’s
right two weeks, he calls me from the mall to inform me he just purchased a new pair of jeans size 38. I replied, “So what?” Frank said “I’ve been a 42 since high school….I lost 4 inches in two weeks”. After four weeks he lost 17 lbs. and started to notice muscle gain (even his wife noticed the muscle growth).”
Al Aiello, Personal Trainer
“Dear Craig, while I’ve been a member for about a month now, I can honestly say that you and your tt program and you are great. I have lost 10 lbs. so far. additionally, you are an extremely unique and wonderful person. in the past,you have always been there for me. I can’t thank you enough.”
Jennifer C.
“In the last 3 1/2 to 4 weeks my body has become much stronger, as well as leaner, with muscle….It’s funny some of the trainers at my gym watch me work out and often ask where do I get my workouts from…and my abs are incredible. All I can say is THANK YOU….THANK YOU…THANK YOU.”
Avery James
Click here to get started with Turbulence Training for Fat Loss:
==> http://www.turbulencetraining.com
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Submitted by Turbulence Training Blog
Who else is busting their butt in the gym and not getting the fat loss results they deserve?
Almost everyone, I know, I know.
Listen, you have to fix your nutrition. No more foods from a bag or a box. Switch over to more fruits and vegetables.
Now I know you’re not just going to wake up and eat 10 servings of vegetables tomorrow. Besides, your stomach and co-workers wouldn’t appreciate it.
But you have to make little changes every day, week, month & year for fat loss. We can always get better. So this weekend, start with one new item from the produce aisle to help control your appetite, regulate your blood sugar, and burn belly fat.
If you want to lose fat, live longer & healthier, and have more mental and physical energy to get through your day, you need to put premium fuel in your body’s engine.
Not grease. Not sugar. Not quick fixes. You have to plan ahead. But don’t worry, it doesn’t take much time.
Start by eating several small meals each day, focusing on protein and fiber-rich foods.
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