Archive for May, 2008
Submitted by Turbulence Training Blog
If a trainer tells you there’s a best way to do interval training, they are wrong.
Research shows that intervals are powerful for fat loss, but there’s never been a “head-to-head” study comparing different lengths of interval workouts.
20 seconds, 8 seconds, 30 seconds, 60 seconds, they all work.
But that’s good news. It means that all types of interval training workouts will work to help you burn your belly fat.
In addition, for distance runners, intervals of 2-5 minutes are very helpful for improving performance. But for fat loss workouts, I tend to use a nice simple 30-60 second intervals for fat burning benefits.
Plus, if you do intervals on a cardio machine, its very easy to stick to a 30-60 second interval timing, followed by a 60-90 second recovery at a much slower pace. If the intervals were any shorter, it would be tough to change the settings on the machine fast enough.
Any type of this interval training for fat loss is likely better than slow cardio, and allows for faster workouts.
Despite what you may read on the Internet, no one has proven that one type of interval is best for fat loss. That is why I use different Intervals for different phases of a fat loss program.
For example, if you have been doing 30-60 second intervals for the last 2 months, you might kick-start your results by moving to 20-second intervals or even, gasp, 2-minute intervals.
As you change the interval length, you change the way your body responds to the training.
- It is recommended that the stationary cycle be used for interval training because it allows for an easy transition between work and recovery.
- Finish each interval workout with stretching for the tight muscle groups only.
- Perform the interval sessions 3 times per week.
- Use a different interval duration in each 4-week phase of the TT programs.
- Each set-up provides a different stimulus to your body, so you might identify one that works the best for you.
- You may also use a different interval duration in each workout. For example, short intervals in Workout A and longer intervals after Workout B.
- Here is a sample interval workout.
-Warm-up for 5 minutes.
- Work at an 8/10 level of intensity for 60 seconds.
- (A 10/10 intensity is running for your life, so adjust accordingly).
- Your heart rate should be near maximal by the end of the interval.
- Follow that with active rest for 60 seconds at a 3/10 level of intensity.
- Active rest means walking or pedaling at a very slow rate.
- Repeat for 6 intervals.
- Finish with 5 minutes of cool-down exercise at 3/10 level of intensity.
Discover how to immediately put interval workouts to work for you, so that you lose fat and gain muscle in less workout time than ever before with Turbulence Training fat burning intervals .
Burn fat fast without cardio,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - Another skeptic finds shorter, harder TT workouts to be more effective…
“I obtained the TT package a couple of weeks ago after becoming completely fed up with my bodyshape and current level of fitness. I played competetive football (or soccer…) until about a year ago and since stopping, I have gained a lot of weight as I have not replaced the 6 hours of tough physical activity that I used to undertake each week.
As my job takes me away from home for 2-3 days per week, I couldn’t devote the time to training and matches that I could when I was a student. I did some research as I needed a programme that wasn’t too time consuming and that could be performed in a hotel room on the days when I don’t have access to a gym, and discovered TT.
I have just embarked on my first programme and am currently using the Big 5 workout. The TT Members website is a great resource and I am even going to participate in the next TT transformation contest, when I return from my first holiday to the USA at the end of May.
My problem is not that I hate working out, I actually love it and the workouts are certainly a challange. I have to say i was a little skeptical at first that what seemingly was very little exercise could produce dramatic results, however after completing the fist workout, I soon changed my mind. I look forward to seeing a change in my body in the coming months!”
Jill
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Submitted by My Fitness Hut Blog
Are you looking for ways to shape your lower body because your program isn’t quite working?! After all, summer is just around the corner! I have a solution for you! Add some excitement and intensity to your leg workouts!
If you have been doing your squats, lunges and step-ups that’s great. Keep doing them. But, you need to mix it up a little with some jump training. Jump training has many benefits which include: burning body fat, strengthening bones and increasing power.
Jump training is high intensity training, placing great stress on the bones, joints, and connective tissue. Jump training places you at greater risk of injury than less intense training exercises. It is important to perform the exercises correctly before implementation of full-speed exercises. Jumping and landing techniques should be mastered. Exercises should be performed on safe surfaces such as rubber mats, sprung floors, grass or sand. Concrete or other similar hard surfaces expose you to injury. And, you should have good core and lower body strength to reduce chances of injury.
So you ask, where do I start? A good place to start is with an exercise you learned in kindergarden: jumping rope! There are many variations of jumping rope: two legs, one leg, alternating legs, shuffles, slalom, etc. You can progress to eventually jumping rope at full speed. Jumping rope is one of the best exercises for burning calories, burning fat, increasing bone density and improving coordination/balance.
Another good jump exercise is jump squats. Learn proper jumping and landing techniques before progressing to full speed execution of this exercise.
Jump your way to the body you want!
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Submitted by Turbulence Training Blog
Here are some of the Turbulence Training testimonials we received in April.
“Been running for 6 months with minimal weight loss. Since starting TT, I have lost 10 lbs. in 2 months. A God Send. Thanks.”
Chris Schwartz, M.D.
Short, but sweet. For this testimonial, Chris wins a 1-Year Platinum TT Membership. It sums up the frustration so many people have with running and long slow cardio, and highlights the results you will get when you switch over to the shorter, more enjoyable Turbulence Training workouts.
Click HERE to get started with Turbulence Training
**************
“I’ve just finished my third week of Turbulence Training and I already see amazing results. I’ve been weight training for about five years, so I really thought I knew a thing or two. Then I found Turbulence Training. I quickly realized what a waste of time all those isolation exercises were and how much time I had wasted doing them. After my first TT workout, I knew this was something big. This was something that would change my life.
And in three short weeks, it already has. I now look forward going to the gym and knocking out my workout in less than an hour. I walk in with a plan, instead of walking around aimlessly trying to decide what to do next. Those days are over! My clothes are already feeling looser, and my waistline is shrinking. I didn’t even realize how much fat had slowly crept up on me, but once I started seeing such positive changes, I realized this was only the beginning. I can’t wait to see what the next few months will bring!”
Wilhelmina Seamans
“I got engaged about 4 months ago, and while getting in shape to look good in my dress and bikini on the honeymoon have been major goals in my mind since day one, to be honest I’ve been sort of putting off actually doing anything about it. I’ve always been active and went to the gym at least 5 days a week, but I’ve never been able to achieve the toned look I want.
I found the TT website and after reading about it I decided to try it out. I’ve only been doing the workouts for about 4 weeks now, but I alreay notice a difference in the way my clothes fit.
The structure of the workouts is what I love the most, because one thing I’ve always struggled with at the gym is not knowing what to do once I got there. I’d end up aimlessly lifting free weights until I got intimidated by the guys at my gym, then run on the treadmill for a half hour. But now I go in with a purpose, do three intense workouts a week, and I’m done in less time than ever. I love knowing that this plan will get me the results I want if I just stick to it. I know that if I follow these guidelines I can be exactly where I want to be by my wedding day! Thank you!!”
Jamie
“Hi Craig, I have not had much success in the past with shape and muscle definition to the lower part of my body. It didn’t matter what exercises I did; increase the weights, special exercise patterns, change exercises every 4-6 weeks, hundreds of squats. I did lots of cardio all done with strict nutrition of course; while I felt strong, energetic and healthy, my butt, legs and abs could never be revealed in a swimsuit, let alone a bikini.
I have to tell you I tried Turbulence Training in desperation and with trepidation. I tried this method because I liked Craig’s scientific evidence and proven-results track record. Also, because the method is endorsed by elite athletics, it was the extra proof I needed to start the program.
It works it works it works. I have more shape and definition in my legs and butt even the cellulite is less noticeable. It was amazing to shop for and try on bikinis it was more amazing to buy a bikini to wear on my holidays next month. I can’t speak highly enough of Turbulence Training. it also saves me time in the gym. I’m hooked.”
Suzanne George
Click HERE To send your Turbulence Training Testimonial
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Submitted by My Fitness Hut Blog
Remember this: cardio exercise doesn’t have to be aerobic! Aerobic exercise is an activity that is done continuously for more than 2 straight minutes (like treadmill and biking). If you want to tone up your body and look more athletic (but not too bulky), you should perform the majority of your cardio exercise using sprint intervals. Doing sprint intervals will activate your bulky fast-twitch muscle fibers to give you a more lean and toned body. Just take a look at an athlete who competes in a speed sport. Their bodies are “ripped” for a reason (most of their training is fast and explosive). Research has proven that the heart-health benefits of anaerobic exercise is superior to aerobic exercise.
Sprint intervals work this way:
Sprint with maximum effort for 1 minute and walk or jog for 2 minutes to recover. Do this for 20 minutes. You could start by running on a flat surface and progress to inclines. This type of cardio should only be done 2-3 days a week to avoid burnout and injuries.
A lower level of cardio intervals could be done this way:
Run at 75% of your maximum heart rate for 1 minute and then jog for 2 minutes to recover. Complete this cycle for 20 minutes increasing the intensity each time up to 90%. Intensity can also be increased by using an incline on the treadmill or increasing the resistance on the bike. You should vary your intervals each workout to keep your body guessing.
Burn more body fat with fast (anaerobic) cardio sessions!
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Submitted by Turbulence Training Blog
Happy Mother’s Day!
The best gift you can give yourself is to sign-up for your fr-ee
membership at http://www.ClubFYM.com
You’ll find so much social support there from other Moms who are
going through the same daily stresses, and they’ll help you find a
way to cope with the insanity of your day-to-day…
There’s women from all over the world sharing family food tips,
exercise tips, stress-beating tips, and basically, just helping
other Moms do the best they can…while still finding a little time
for themselves to stay fit and energetic.
Holly Rigsby, the host of ClubFYM.com is also putting together a
fr-ee “Makeover” program for all Moms.
Go here to learn more:
=> http://www.ClubFYM.com
It’s a positive place for Moms to get the support they need,
Craig Ballantyne, CSCS, MS
PS - If you are suffering from exhaustion, moodiness, or belly fat,
you need…
…A Mommy Makeover.
Treat yourself at:
=> http://www.ClubFYM.com
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Submitted by Turbulence Training Blog
Fat is not your fault…an interview with Natural Physician Dr. Bryan Walsh explores why some men and women have a hard time losing weight…even though they are doing everything right.
If that sounds like you, you have to listen to or read this interview!
1) Simple Nutrition Tip for Long Term Success
2) Exclusive “Fat Is Not Your Fault” Interview
3) New Big 5 Fat Burning Circuit Workout Videos Are Up!
======================================
UNCOVER: The Simple Nutrition Steps for Success
======================================
Everyone needs to improve their nutrition, even me.
And here’s the best way to do it.
Everyday, get up and challenge yourself to be just a little bit better than you were yesterday with your diet.
So if you only had 2 servings of vegetables yesterday, try for 3 servings today.
If you drank 6 cups of coffee yesterday, cut back to 3 cups today.
Did you breakdown, forget to prepare your lunch, and have a burger and fries today?
Well then, tomorrow pack your lunch of healthy sandwich an apple, and cut-up some vegetables.
A little better each day…baby steps…and your nutrition will have an amazing 12-week Transformation of its own.
======================================
DISCOVER: The Hiddens Reasons Why You Are Struggling to Lose Weight
======================================
Craig Ballantyne interviews Dr. Bryan Walsh as they cover stress, Poly-Cystic Ovary Syndrome, Cortisol, Self-Image, and many other hidden factors of weight gain and fat loss obstacles
Listen to the audio, or better yet, download the transcript here:
=> http://www.ttmembers.com/members/363.cfm
======================================
WATCH COOL VIDEOS: Big 5 Fat Burning Circuit Videos
======================================
These are up for TTMembers here:
=> http://www.ttmembers.com/members/department35.cfm
IF you aren’t a TTMember, we put a couple of videos up on Youtube
for you. Visit this link for the explanation on the Big 5 Fat Burning Moves:
=> Five Fat Burning Exercises
Watch the Big 5 Barbell Circuit here:
=> Fat Burning Circuit
Let me know how you are doing on the TT forums.
Stay strong,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - You have until May 31st…
…to join the 2nd Edition of the Turbulence Training Transformation Contest. Get all the rules here:
=> http://www.transformationcontest.com/rules.shtml
And then post your Transformation in the forum at www.TTmembers.com
See you on the forums!
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Submitted by Turbulence Training Blog
Way back in March 2005, on a sunny spring morning in a beautiful training facility in a gorgeous Toronto neighborhood, I met with a new client - we’ll call her Anna - for her first real training session in over 10 years.
But there was a dark cloud over our heads that day…
As we went through so many basic bodyweight exercises, Anna grew more and more frustrated with each movement that caused her trouble and made her feel awkward and clumsy.
Too many years of inactivity had made basic movements difficult, even though Anna had been a great student athlete 25 years earlier.
No doubt you’ve had a client like that…someone who was frustrated by the “disconnect” between what her brain was telling her body to do and what her muscles were able to accomplish.
And what did I tell her?
1) To be consistent
2) To focus on improving every day
3) To follow a professionally designed program
4) To fuel her body with the right foods
5) To accept that things won’t change overnight, but that with time and persistence, she will succeed.
So start thinking small changes today turn into consistent habits for tomorrow that result in big transformations over time.
That is the key.
Just like turning coal into diamonds.
It takes time, but consistent pressure over time can work miracles.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training for Fast Fat Loss
PS - Not sure where to start?
Beginners should go to the main TT for Fat Loss book and start with the Introductory workouts.
More experienced folks, but not advanced, should start with the Intermediate program in the main TT for Fat Loss book. That should cover 90% of TT users.
Advanced folks can start with the Original Turbulence Training workout found immediately after the Intermediate workout in the main TT for Fat Loss book.
After you complete your first program, please continue through the rest of the workouts in the main TT for Fat Loss book in that specific chronological order.
Click HERE to get started with Turbulence Training
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Submitted by Name of Site
Have you been losing your balance (falling down, stumbling, etc.) more lately? Or, you say to yourself, “I’m not very coordinated!” It could be that you need to improve your balance by doing more challenging exercises when you workout! Kinesthetic awareness, or the ability to know where your body parts are in 3-dimensional space, is required for all movement. You can exercise to improve proprioception (joint and limb position sense) without using all of the fancy gadgets on the market today. Better proprioception brings about better balance and reduced risk of injuries. Balance training also improves your core strength.
Good balance exercises include:
1. One-legged exercises
2. Exercises performed on different surfaces
3. Exercises performed with eyes closed
4. Exercises on BOSU ball
5. Balance board exercises
6. Stability ball exercises
As you get older, balance becomes more of an issue. We’ve all heard of people breaking bones because of a fall. Start incorporating balance exercises into your workout routine!
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Submitted by Turbulence Training Blog
Another fat loss program question from Dr. Chris Mohr…
Q: If someone struggles to make dietary changes, what are 3 simple steps would you first recommend as the cornerstone of a solid program?
Answer:
Well, I’ll answer this looking at both nutrition and exercise.
1) You have to plan ahead - for both diet and exercise.
You have to plan your workouts. You have to plan your meals. You also have to plan to have solutions for the obstacles you come up against. Most people know they have to plan their meals, but they don’t realize they also need a plan for avoiding night snacking. So Plan!
2) Get more knowledge
Learn about what works for you. Record your food intake on a site like www.FitDay.com. Identify what foods keep you full and alert, and avoid the foods that do the opposite.
Also, track your workouts. Which ones give you results? What type of cardio is a waste of time? Etc.
3) Get social support
You need friends or family backing you up on this. Fortunately, if your “real world” friends just want to drag you to Pizza Hut, you can find help online, such as in the Turbulence Training Member’s Area where everyone is happy to help and support you on your fat loss journey.
But just remember - no one can do this on your own. Get social support!
See you on the forums,
Craig Ballantyne, CSCS, MS
Fat Loss Workouts for Overweight Men & Women
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Submitted by Turbulence Training Blog
When I turned 30 a couple of years ago we had a boys night out, and went to one of those fancy dinner places here in the big city of Toronto.
Later that night, we met up with a group of young ladies, and one girl pulled me aside for a private conversation. When she asked me how old I was, I made her guess. And to my pleasant surprise, she guessed, “25″. She thought I was younger than she was!
These days, no one believes I’m over 28 - even though I’m turning 33 this month. And when I turn 100, I bet I won’t look a day over 87.
(PS - You’re all invited to my 100th birthday party…it’s going to be a blast! Details to come…in about 65 years).
I look young, I feel great, and I’m strong and fit thanks to the Turbulence Training Lifestyle.
And YOU can look and feel 5, 10, and even 15 years younger if you start eating and exercising with the exact time-saving methods I recommend in Turbulence Training.
Stop living the Western-lifestyle and do short, fat burning workouts with minimal equipment while cutting out foods from a bag or a box.
With Turbulence Training there are no extreme diets and no long, marathon workouts. TT is just a fat burning solution designed for men and women with today’s busy lifestyles.
Here’s what can happen when you decide that enough is enough and that it’s time to change your body…
Kristine Willis looked 10 years younger after only 4 weeks of Turbulence Training.
And Steve Hays lost 33 pounds and 10 years from his face in only 12 weeks of Turbulence Training.
Look how happy they are here…
=> http://www.transformationcontest.com/
Of course, who wouldn’t look happy if they lost all that weight and looked 10 years younger?
When you live the Turbulence Training lifestyle, you’ll look 5-10 years younger - at least. That’s my promise to you.
So even thou gh we’re another day older today, it doesn’t mean we have to look it!
Get started turning back the clock today,
Craig Ballantyne, CSCS, MS
PS - You only have until midnight tonight, Wednesday May 7th to get:
- The Bikini Ready Abs Workout
- The Advanced Kettlebell Fat Loss Workout
- The Troublespot Tune-up for Women Workout
- The Home Gym Warrior Workout for Building Muscle
- The Ab Index & Ab Sculpting Workouts
- All my bonus TT Workouts
- And 6-Months Fr-ee Membership to Turbulence Training
Click HERE for the Turbulence Training workouts & the limited time 10 Birthday Bonus gifts:
“By showing me an effective, efficient way to work out and supporting me along my journey I’ve begun to make changes in my appearance which have helped me my find my inner strength and confidence. Thanks to participating in the TT Transformation Contest I’m ready to take on new challenges and I’m no longer making excuses for not following my dreams.”
Kristine Willis
==> Click HERE for the Turbulence Training workouts & Bonuses
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Submitted by My Fitness Hut Blog
Two of the most common complaints I hear from exercisers is that “I’m bored with my workouts” or “I’m not seeing any results from my workouts.” This could be due to a number of factors. For example, if you are not seeing the fat loss results you want, it could be that you are consuming too many calories (i.e., maintaining a caloric surplus). It doesn’t help to burn 500 calories during your workout if you later consume 1000 calories!
If you are getting bored with your workouts, then change it up! Varying your workout routine will also keep your body from adapting to the same old workout. If your body adapts to your workouts, you will not see much progress or you will plateau.
Here’s an example: Instead of doing your bench press or shoulder press on a bench, do the exercises on a stability ball. It will force your body to recruit more muscles to balance as you perform the lift.
Here are some other ways to change up your workouts:
Modes – foam rolls, sport beam, Pads, BOSU Ball, Discs
Body Position – prone, supine, side-lying, kneeling, standing, sitting
Extremities – two legs, one leg, two arms, one arm, staggered stance, rotation
Resistance – barbell, dumbbell, machines, medicine balls, tubing
Support – bench, stability ball, balance apparatus
Plane of Motion – sagittal, frontal, transverse
Change it up and challenge yourself when you exercise!
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Submitted by Turbulence Training Blog
Fat loss for obese people can follow the same Turbulence Training workouts that fat loss for advanced people will follow, but we just need to adjust the exercises and intensity. The principles remain the same.
We’ll use multi-muscle exercises. We’ll do them in superset pairs. And yes, we’ll even use interval training for this. It will be modified, but we can still do it.
Recently, my friend and nutrition expert Dr. Chris Mohr interviewed me on how an obese person can use Turbulence Training for fat loss.
Q: Craig, what do you do if you have an extremely obese individual who is totally inactive — is TT still the best recommendation?
Answer:
Yes, it still is.
I built the Turbulence Training system working with men and women from 14-75, and my experience included many obese men and women along the way, including men over 300 pounds and women over 225 pounds.
Provided their doctor approved them for exercise, we were ready to go!
So that’s why I’ve included the Introductory and Beginner Level TT Workouts in the Turbulence Training for Fat Loss manual. Any sedentary individual, man or woman, needs to start there.
In fact, the very first phase is performed with 90% of the exercises done lying on the ground. Users are shocked to see how hard LYING exercises can be…but they are the perfect blend of safety and intensity for overweight, inactive folks.
The perfect starting point.
That brings up one other thing…and the main point beginners need to understand is that NUTRITION is the key to fat loss in the first couple of weeks when they are getting back into exercise.
Folks will get more results from following your meal plans. That said, they need to choose an exercise program that will build them up for future training sessions…and that’s what my TT workouts do.
On the other hand, if inactive folks launch right into a serious cardio/endurance program, they’ll get a sour taste of the “Dark Side of Cardio” pretty quick, putting them in the Doctor’s office with overuse injuries.
So choose your fat loss weapons wisely when just starting out!
If you are a beginner, make sure to check with your doctor before starting a new diet or exercise program.
Safety first,
Craig Ballantyne,
CSCS, MS
Click HERE to get all the Time-limited TT Birthday Bonuses
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Submitted by Turbulence Training Blog
My friend Dan Brown spent two weeks creating a “movie trailer” of the Turbulence Training Transformation Contest…and then he emailed me and said he had to give it a rating of “XI”…
You’re probably as confused as I was…
So to find out what the heck he meant by “XI”, you can watch the 93 second video here:
=> Click HERE for the Transformation Contest Movie Trailer
Powerful stuff.
Real people getting real results,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - The 2nd Transformation Contest is now OPEN.
TT features “Real people, Real results”.
TT features regular folks, who like you, decided that enough was enough and it was time for a change.
And just like last time, we have some amazing prizes (plus one new prize to be won)…
Grand Prize - $2000 & a 3-year Platinum TT Membership
Second Place - $1000 & a 2-year Platinum TT Membership
Third Place - $500 & a 1-Year Platinum TT Membership
Bonus Prize - $1000 for the best TT Contest Video Diary
(More details about the video contest on the forum - plus, don’t miss the recommended reading for you to get maximum results out of your transformation program.)
Oh, and here are the rules of the fat loss contest:
==> http://www.transformationcontest.com/rules.shtml
- Find out the 2 ways you can enter
- Uncover the contest deadline dates
- Learn about the mandatory photo requirements
- Discover the #1 secret to your success when
transforming your body
==> Click HERE for the Turbulence Training workouts
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Submitted by My Fitness Hut Blog
Plantar Fasciitis is a common, painful injury that can go on for months. Plantar Fasciitis happens when the long, flat ligament on the bottom of your foot (Plantar Fascia) stretches too much, small tears develop and the ligament inflames (ouch!!)! Folks, this is serious pain!
Plantar Fasciitis usually develops over time. Many times, people continue to exercise when the condition first occurs. So, the condition worsens causing you to see you local doctor. As with all injuries, prevention is the best solution. WHENEVER YOU FEEL PAIN, IT IS A SIGN THAT SOMETHING IS WRONG! DON’T IGNORE IT!
Take these steps to avoid Plantar Fasciitis:
1) Keep your foot and ankle area flexible (including the Achilles tendon). Also, don’t wear cheap or worn out shoes when you workout.
2) Vary your running workouts to avoid repetitive type injuries.
3) A sudden increase in the intensity or length of your workouts can cause injury.
4) Bad running mechanics (foot strike on the ground) can cause injury.
5) Repetitive running or walking on steep inclines or hills can bring on injury.
If you develop Plantar Fasciitis, try these steps and try to avoid the doctor’s office:
1) Stop exercising or cut down your activity. Stretch and massage the calf area.
2) A better pair of shoes (with heel and arch support) could be the answer. A heel cup might also help.
3) Ice the inflamed area.
No pain, no gain is a myth! Pain during exercise is a signal that something is wrong!
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Submitted by Turbulence Training Blog
Well, I’ve been at this workout game for almost 17 years now. I turn 33 later this month and I just want to say “Thanks!” to you for being a subscriber.
It doesn’t matter if you’ve only been around 7 days or 7 months, of if you’ve been with me since August, 2003 when I started this email newsletter.
It’s been a wild 17 years since I started working out, first in my parent’s basement and then to the dungeoun weight rooms of the YMCA in Stratford, Ontario, then to the great University gym that seemed as much of a bar as it did a gym on Thursday evenings.
Eventually I started getting paid for what I used to do for nothing (designing workouts that is, and taking friends through their sessions).
At University, I started working with athletes and men and women who wanted to burn fat fast, eventually moving to the big city of Toronto and advising Men’s Health, the biggest health and fitness magazine in the world.
And my journey from the dungeon gyms where I started took me to the fanciest gyms in the richest neighborhoods of Canada, but then I took a detour and am now back training in a dungeon gym in Toronto!
Heck, my journey came full circle yesterday as I trained a heavy squat workout at the YMCA in Stratford while visiting my parents (I thought Mother’s Day was this weekend…what can I say…I’m not great with certain holidays).
But I do know this…it’s my birthday later this month, and I want to give YOU the presents.
So I’ve put together the ultimate Turbulence Training package that contains not only the regular beginner and advanced workouts (and regular bonuses), but also an extra 10 new “Birthday Celebration” bonuses that are available only for the next three days, including:
1) Meal Plans for Men & Women by Dr. Chris Mohr and Jayson Hunter (Value $97)
2) Bikini Ready Abs by Holly Rigsby (Value $29.95)
3) 10-Minute Trouble Spot Workout for Women by Joey Atlas (Value = $27)
4) The Abdominal Exercise Index (Value = $77)
5) Kettlebell Fat Burning Workout Unleashed by Troy Anderson (Value = $47)
6) Home Gym Muscle Building Workout by Jay Ferruggia (Value = $79.95)
7) The Big 5 Fat Loss Turbulence Training Circuit Workout by Craig Ballantyne (Value $19.95)
8] TT for Amazing Lower Abs by Craig Ballantyne (Value = $19.95)
9) The Turbulence Training Hard-core Fat Loss 4-Week Program by Craig Ballantyne (Value $19.99)
10) A 6-Month Basic Level Membership to the Turbulence Training Discussion Forums & Other Exclusive Fat Loss Info (Value $119.70)
But this entire package is only available for less than 72 hours. On Wednesday, May 7th, at 11:59pm, the 10 new bonuses offer is over.
Hey, a birthday celebration can only last so long, right?
Again, I just want to say thanks for your interest in Turbulence Training and in getting more results in less workout time than ever before.
I promise you won’t be disappointed by the presents I’ve put together for you.
==> Click HERE for the Turbulence Training Birthday Celebration Giveaway
Thanks, and happy birthday to you, whenever it is!
Stay strong,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - Seriously, I have to take this bonus offer down on Wednesday…
…because I only have permission from some of these guest experts to offer their bonuses for a few days.
So grab them all before Wednesday night, or you’ll miss out!
==> Click HERE for the Turbulence Training Birthday Celebration Giveaway
PPS - If you’re a previous customer…
…you should have received an email with a link to download those bonuses.
If not, just contact us here for your bonus link:
http://www.turbulencetraining.com/contact/contact.php
Visit 1800blogger to see all of our industry leading blogs.
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Submitted by Turbulence Training Blog
I hit the big “33″ later this month. And I have some of the best presents for YOU in the Turbulence Training Birthday Celebration Giveaway - yep, I’m turning the tables and giving you the best fitness gifts you’ve ever received.
I remember the best gift I ever got…I was about 6 years old, and my Mom left me a “Connect the Dots” book under my bed before she went to work. I thought it was the greatest thing in the world.
A far cry from the futuristic gadgets kids get these days, but hey, it really doesn’t take much to enterain a young kid who was still 3 years away from playing his first video game.
Birthday presents for kids are just like fat burning workouts for adults. They don’t need to be fancy or full of gadgets to get the job done.
For example, one of the gifts I’m giving you this week is the 1st-ever TT-style Kettlebell for Fat Loss workout, featuring the
secret Russian Fat Burning weapon.
I know folks have been asking for a TT-style Kettlebell workout for over 2 years now, and finally I’ve delivered (sorry for the wait!).
Grab the Kettlebell program and all 10 Birthday Bonuses here:
==> http://www.TurbulenceTraining.com
I also received gifts for you from Holly Rigsby and Joey Atlas, two of the top female “troublespot” trainers, who have put together bodyweight-only workouts for abs and buns.
Holly’s little workout book for you is called, “Bikini Ready Abs”, and Joey’s mini-circuit program is called, “The 10-Minute Troublespot Tune-up”
For the guys, I also got my good buddy Jay Ferruggia to chip in, and he unlocked his workout vault to give you, “The Home Gym Warrior Muscle Building Program”.
Man, I wish I had that program back when I started working out at age 16 in my parent’s basement with one of those York-Universal sets.
Jay’s dumbell and bodyweight program would have been a much better use of my time…and believe me, I put a lot of time in those workout down in the dungy old basement. Just me, Nirvana’s “Nevermind”, and the old Universal machine.
Good times chasing the old teenage dream of big biceps and ripped abs.
Speaking of abs, fat loss expert John Alvino wrote an ab training program for you and is giving you his top 21 ab exercises you can do at home in the “Abdominal Exercise Index” bonus.
Plus, Dr. Chris Mohr designed dieting meal plans for men and women to show you exactly what to eat to burn fat and get a flat stomach for summer.
And finally, I’ve thrown in a bunch of my most-requested workouts AND I’m giving you an unheard-of 6 FR-EE months into the TT member’s area if you join in the Birthday Celebration Giveaway before this Wednesday at midnight.
(It ends Wednesday at midnight because that’s when some of these experts want their bonuses back. Hey, your birthday party can’t go on forever, and believe me, I know I’ve tried!)
Get all the Birthday bonuses here:
==> http://www.TurbulenceTraining.com
Let’s get you started on burning fat and getting those flat abs in time for summer,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - Seriously, I have to take this bonus offer down on Wednesday…
…because I only have permission from some of these guest experts to offer their workouts for a few days.
So grab them all before Wednesday night, or you’ll miss out!
Visit this website to get the bonuses:
==> http://www.TurbulenceTraining.com
Visit 1800blogger to see all of our industry leading blogs.
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Submitted by Turbulence Training Blog
Hi, this is Craig Ballantyne, “inventor” of Turbulence Training and this is a message for new Turbulence Training members.
If you are a new Turbulence Training member, I look forward to hearing about your success on the forum. I guarantee you everyone here will be on your side, with you every step of the way.
If you haven’t downloaded your TT manuals, you can get them all from the links below…
Where should you start?
Beginners should go to the main TT for Fat Loss book and start with the Introductory workouts.
More experienced folks, but not advanced, should start with the Intermediate program in the main TT for Fat Loss book. That should cover 90% of TT users.
Advanced folks can start with the Original Turbulence Training workout found immediately after the Intermediate workout in the main TT for Fat Loss book.
After you complete your first program, please continue through the rest of the workouts in the main TT for Fat Loss book in that specific chronological order.
Main Book:
Turbulence Training for Fat Loss
Bonus workouts:
Original 4-Week Bodyweight Workout
DB-BW Fusion Fat Loss Workout
TT for Women 4-Week Program
TT for Muscle
TT for Abs
TT for Amazing Lower Abs
Fit Yummy Mummy 4-Week Workout
Busy Dad’s 20-Minute Workout
TT Fusion Fat Loss - Advanced Workout
30 Days of Maximum Fat Loss - Advanced Workout
Nutrition Guides:
Nutrition for Fat Loss Guidelines from Dr. Chris Mohr
Meal Plans for Men & Women
Bonus Reports:
Transformation Secrets
Mastering the Fat Loss Mindset
Blogging for TT Affiliates
__________________
Craig Ballantyne, CSCS, MS
Author, Turbulence Training for Fat Loss
Visit 1800blogger to see all of our industry leading blogs.
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Submitted by My Fitness Hut
You don’t have to make yourself miserable because you are afraid to eat on the weekend! Just be sensible about it.
1) Don’t stop your exercise program the whole weekend! Try to work out at least one day during the weekend.
2) Go easy on the condiments like sauces, dips, spreads, etc. They are loaded with calories.
3) Eat every 3-4 hours to keep your metabolism ramped up and to avoid binge eating.
4) This rule always applies—if its fried, let it slide!
5) Alcohol has calories too—7 calories per gram to be exact. Don’t tank it too much!
6) You don’t have to eat until you are stuffed!
7) Don’t spend all of your time eating at the parties. Work the room and talk a little.
 Snack on some walnuts or almonds before you go to the party. They are good for you and you won’t arrive at the party starving.
9) Drink lots of water at the party and you will eat less.
10) Allow yourself one dessert (or a sample of a few) during the party.
11) Never skip both your Monday and Friday workouts! If you do, you are likely to go 4 straight days without working out! This sometimes turns into months and years!
Go have fun!
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Submitted by Turbulence Training
Do you know how to measure your body fat?
If you don’t how to measure your body fat percentage, I have two excellent resources for you, perfect for folks who wantto track their progress over time (and everyone should be tracking their improvements).
But first, some Transformation Contest Q’n'A…
Q: Where do I sign-up for the contest?
Answer:
There is no “official” sign up sheet.
Technically, to enter:
You just need to email or post your before and after photos anytime before August 23rd, 2008 (your 12 week transformation must start between May 1st-May 31st, 2008).
More info on the email below…as for “posting” your photos, you can do that in the TT member’s area.
(And when you get your copy of Turbulence Training before next Wednesday, you’ll get a 6-month free subscription to the TT member’s area).
NOTE!
For maximum results, it is recommended that you get the social support benefits from the TT forum by posting your before photos, your daily workouts and nutrition, and your struggles and triumphs.
There are a lot of smart, friendly folks on here who are eager to help, me included!
Q: I have a quick question with regards to entering the Transformation Contest. Do we have to record our before and after body fat percent? I do not have access to a scale that provides
that information. I am pumped to see results!
Answer:
Knowing your body fat percentage is not required to enter.
The Before and After photos are mandatory, and that’s really what the contest is based on…the numbers just make for nice reading.
That said, you can try using some of the online calculators, such as this one:
http://home.fuse.net/clymer/bmi/
I found this was quite accurate for me…and while I can’t promise the same for you, but it should be better than nothing.
PS - And in the TT Member’s area, we also have a free report on how to measure your body fat at home with calipers.
PPS - In the Transformation Forum, I’ve listed a bunch of reports that every “TT Transformer” should read before starting, including:
- Transformation Secrets
- How to Measure Your Body Fat
- Dr. Chris Mohr’s Nutrition for Fat Loss Guidelines
- and the “Mastering the Fat Loss Mindset” inspirational interview
Q: Do we have to post our results on the Transformation Forum? If not, how do I enter by email?
Answer:
No, you don’t have to post your info on the forum.
If you want to enter by email, you just need to get your photos in to this email address by midnight, EST, on August 23rd, 2008.
=> Support(AT)TurbulenceTraining.helpserve.com
(Replace the (AT) with @ sign. I’ve listed the email like this so that to protect it from spam.)
That seems like a long time off, but the 12 weeks will fly by!
Q: The rules state that I have to do Turbulence Training workouts for all 12 weeks, but I’m going on holiday for 10 days in the middle of the contest, and I’m not sure if I’ll be able to workout. Does that disqualify me? I will do TT workouts the rest of the time.
Answer:
No, thats fine.
What I mean is, someone who uses only the Body for Life book workouts for 12 weeks wouldn’t be eligible to enter the contest.
Or if they only did Hip Hops Abs for 12 weeks.
Or the Thighmaster. Again, not eligible. Not even if they used it in supersets paired with a Captains of Crush gripper.
Your plan is okay!
Q: Just to clarify things, we can use any TT workout, right? We don’t have to use just the original TT for Fat Loss workout? I can choose any TT workout on the site - Just as long as it’s a TT workout, right?
Answer:
Any TT workout. There are dozens and dozens of TT workouts for you to choose from.
It could be…
- TT Bodyweight
- TT for Women
- TT for Muscle
- TT for Athletes
Etc.
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Submitted by Turbulence Training
The Big 5 Workout is already getting rave reviews on the member’s forum…here’s one woman’s Big 5 Workout experience…
(She’s using the Big 5 Workout in the first phase of her TT Transformation Contest - which starts today…find out all the
rules here: =>; Transformation Contest Rules)
“I decided to make a fresh start for the challenge and I downloaded the new May fat loss workout this morning. Boy oh boy, Craig sure knows how to keep us on our toes ,he has created a doosy here!! So here is how my workout went today:
*warm-up circuit x 2
A) Y-Squat x 15
B) Kneeling Pushup x 10
C) Prone Stickups x 8
D) SB Leg Curl x 12
E) Plank x 60 sec
F) Chest Stretch x 20 sec per side
Big 5 Circuit A
*warm-up
A) DB Squat x 6 - 8.8kg
B) Kneeling Pushup x 5
C) Inverted Row x 5
A) DB Squat - 12/8.8kg, 10/9.5kg, 8/11.3kg (each hand)
B) Kneeling Pushup - 12, 10, 8
C) Inverted Row - 12, 10, 8
D) DB Reverse Lunge - 12/7.5kg, 10/8.8kg, 8/9.5kg (each hand)
E) SB Jackknife - 12, 10, 8 - was the 3 sec pause to make us scream??!!
**workout time 30 minutes**
Interval Workout A (bike)
5 minute warm-up
6 intervals - 45 sec @ res.8, 90 sec @ res.3
5 minute cooldown
**workout time 22 minutes**”
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Submitted by Turbulence Training
Welcome to the 2nd Turbulence Training 12-Week Transformation Contest.
This contest starts on May 1st, and you have until May 31st to enter.
The contest ends on Aug 23rd. (If you start on May 31st, Aug 23rd will be your last day of the 12-weeks.)
Very important…
Click HERE to read all of the Transformation Contest Rules
For best results…
- Use the TT Members forums for social support, and feel free to ask all of your nutrition and workout programs. We are here to help.
- Start a new thread for your daily workout/nutrition journal where people can check in and encourage you or offer advice.
- Feel free to post your progress photos in your own thread.
It’s not mandatory to use the forums, but again, it will give you better results to do this stuff.
And here are some helpful Turbulence Training resources to get you started…
1) For fat loss workouts…(including the Beginner, Intermediate, and TT2K3, TT2K4 and more):
Click HERE to download the Turbulence Training for Fat Loss Manual
2) Fat Loss Nutrition Help:
Click HERE to download the TT Nutrition for Fat Loss Guidelines
3) Advanced Transformation Tips from the Pro’s
Click HERE to download “Transformation Secrets”
4) For motivation and inspiration:
Click HERE to listen to or read “Mastering the Fat Loss Mindset”
5) How do you measure your body fat?
We’ve got a report here that can help you:
Dr. Berardi’s “How to Measure Your Body Fat”
Plus, someone posted this site and it worked quite well for me…
Click HERE to find out your body fat
It might not be perfect, but it might do for some folks with no other option.
Let us know if you have any questions,
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Submitted by Turbulence Training
The 2nd Turbulence Training 12-Week Transformation Contest starts today for fat loss.
It’s just like Body for Life, only better, because this is Turbulence Training!
TT features “Real people, Real results”.
No “professional’s” or “models” who repeatedly enter “Before and After” competitions or are paid by supplement companies to get fat and then get lean.
Uh-uh, no way.
TT features regular folks, who like you, decided that enough was enough and it was time for a change.
It doesn’t matter if you’re a man or a women, if you’re 21 or 65, there’s going to be someone just like you in this contest.
I look forward to having YOU join us in the TT Transformation Contest. It’s a no-lose situation.
And just like last time, we have some amazing prizes (plus one new prize to be won)…
Grand Prize - $2000 & a 3-year Platinum TT Membership
Second Place - $1000 & a 2-year Platinum TT Membership
Third Place - $500 & a 1-Year Platinum TT Membership
Bonus Prize - $1000 for the best TT Contest Video Diary
(More details about the video contest on the forum - plus, don’t miss the recommended reading for you to get maximum results out of your transformation program.)
==> Click HERE for the Contest Rules
- Find out the 2 ways you can enter
- Uncover the contest deadline dates
- Learn about the mandatory photo requirements
- Discover the #1 secret to your success when transforming your body
Let’s get started - see you on the forums,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - Turbulence Training Also Beats P90X for Fat Burning Results.
“I have been in love with Turbulence Training ever since I started. I am 6′3″, 28/M and my starting weight/body fat% was 208 pounds and 18.4% body fat. The mix of weight training with the high intensity intervals is the perfect fitness program. I really didn’t believe it would be difficult until I started it. WOW what a burn!! I have finished the TT2K3 and 2K4. In these 5 months, I have upped my dumbell press weight 30 lbs from using 60s to 75s. I can’t wait to start TT2K5 next week and see where I can get my bench up to. After 22 weeks of TT, I am now down to 190 lbs and 10.8% body fat.”
Nick Walters, New York, NY
“I’ve done just about everything from Turbo Jam, P90X, to trying to piece together my own workout, but didn’t get the results I’ve seen with Turbulence Training. My problem has always been my legs. No matter what I tried I have never been able to reduce the size of my thighs. I’ve tried the numerous leg routines featured in countless women’s fitness magazines, but nothing worked. But with Turbulence Training I began to notice that my thighs looked smoother and more
toned. Even my calf muscles were a lot more shapely. And I started seeing these changes about three weeks into the program. And I got these result without killing myself. The workouts are efficient and a lot of fun. I recommend this program to any woman who is struggling to lose that stubborn lower body fat. It is truly a godsend. A heartfelt thank you.”
Andrea Dunham
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