Train With Intervals A 15 Minute Express Fat Burning Workout

This is the Turbulence Training 15 Minute Express Workout. Hopefully since my previous post A Fat Burning Circuit Training Workout you have realized what waste the old marathon workouts are.

But yet people that read these posts and my other articles still tell me about the hour long treadmill workouts they are doing. WHY? I don't get it. If you get a better more productive workout in less time wouldn't you want that? I know I would.

These are 15 minutes circuits (A, B & C). In each circuit, you will do 30 seconds of each exercise. If you are doing an exercise like dumbbell rows, you would perform 30 seconds on each side.

The first circuit will take you about 4-1/2 minutes to go through all 6 exercises. Then I want you to do that as many as you can in 15 minutes.

If you are new to this workout, just go through the circuit 1 or 2 times for the first week. After that, you can go really hard.



The first exercise is a dumbbell squat. You will need dumbbells and a bench for this first workout.

Hold the dumbells in each hand and squat for 30 seconds. You will work your upper back by holding the weights.

Next will be 30 seconds of decline pushups. Put your feet on the bench and lower down for a 2 second count and power back up.

Move immediately into dumbbell rows. You will probably use the same weights as you did for the squats. Put one knee and hand on then bench, keeping your back flat, back knee is slightly bent and row up for 30 seconds. Switch sides and do rows for another 30 seconds.

Next up are Bulgarian split squats for 30 seconds, but you'll do these at 1-1/2 reps. Lower down and only come half way up, lower back down and then drive all the way up. Switch legs and do 30 seconds on that side as well.

You won't have much time in between exercises, so move immediately into stability ball rollouts for 30 seconds. Place your hands on the ball and roll out for 3 counts and 1 count back while keeping it controlled and abs strong.

Make sure you have your kettlebell handy because we're going to do either kettlebell swings or dumbbell swings for 30 seconds.

You'll want to have a timer such as the kind I use called the Gymboss. You can set it for multiple rounds of 30 second intervals and you just listen for the beep to tell you when to switch exercises.

Then go back from the beginning and go through that circuit as many times as you can in 15 minutes.

Visit my review of Turbulence Training and check out the video for the Fat Burning Circuit Training Article that I mentioned earlier.

And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site

Train With Intervals A Fat Burning Circuit Training Workout

This is Workout A from the Turbulence Training (click the link for my review and to see this workout on video) 2K10 Program. We are going to start out with 3 mini bodyweight circuits and perform them 8 times each with 1 minute of rest in-between each exercise

1) Jump Squats - Legs are hip with apart, squat down and jump up as high as possible, keeping your hands behind your head. As soon as you land, jump up again. Repeat 15 times.

2) Pushups - Place the hands on the floor slightly wider than shoulder-width apart and you feet on a bench. Lower down and to return to the start position. Keep your body in a straight line at all times. Do as many times as you can 1 time short of failure. For example, if you normally do 15 then you will only do 14 in that set.

3) Satiability Ball W,Y,T.- Lie on your chest on the ball and stick your arms out in front of you. Squeeze the muscles between your shoulder blades and tuck the elbows back into your sides in a W position. Then, stick your arms out in a Y-position with thumbs up. Squeeze the muscles between your shoulder blades and raise your arms a few inches. Slowly return to the start position. Then, stick your arms out in a T-position with thumbs up. Squeeze the muscles between your shoulder blades and raise your arms a few inches. Slowly return to the start position.

Next exercise is a superset using a barbell squat or a dumbbell split squat going nice and slow on the way down for 3 second of eccentric movement. Followed with 3 supersets add a crash set or a drop set. Decreasing your weight by 25%, for 8 more reps.

1) Barbell Squats. Set the bar up at chest level rack. Step under the bar take it off and take 2 small steps back. Your feet should be shoulder-width apart in a narrow stance. Push your butt backward and sit back into a chair count to 3 as you squat down. Return by pushing through your heels to start position.

2) Dumbbell Split Squats. Hold a light dumbbell in each hand. Step forward with one leg, taking a slightly larger than normal step. The back knee should be bent. Counting to 3 lower your body until your front thigh is parallel to the ground. Drive back up to the upright position. Perform all reps for one leg and then switch.

3) Stability Ball Ab Pike. Start in a Jack Knife position feet on the ball body is in a straight line with abs braced. Roll the ball as close to your chest as possible by contracting your abs . Pause and then return the ball to the starting position by rolling it backward. Counting 2 seconds on the way up and 2 seconds as you roll the ball back. For 8 repetitions.


For the next mini exercise circuits - You will complete 3 rounds with 1 minute of rest in-between.

1) 1-Leg Hip Extension, lie on your back with your knees bent and feet flat on the floor. Lift one leg off the floor and hold it. Slowly lower your hips down until they are an inch above the ground driving through your heel. Perform all reps for one leg and then switch sides. 15 reps on each side.

2) 1-Leg Stability Ball Leg Curl. If you cant perform a 1-legged, then perform a 2-legged ball curl. Lie on your back with your feet on a Stability Ball. Bridge your hips up by contracting your glutes. Keep your abs braced and contract your hamstrings and slowly curl the ball back towards your hips with only one leg while keeping your hips bridged. Pause and slowly return the ball to the start position while keeping the hips bridged. Complete 10 reps each side.


3) Stability Ball Plank. In a plank position put your elbows on the ball. Your body should form a straight line from your shoulders to your ankles. Hold the plank position for 45 sec. According to Mens Health Magazine this is 30% harder than a regular plank for abdominal.


To finish off Workout A with kettelbell swing. If the is the first time you do this exercise, perform this only 5 times and work your way up to 10. You will perform this exercise for 40 seconds with 20 seconds for recovery for 10 repetitions


Kettel Bell Swing - Stand with your feet shoulder width apart holding the kettle bell in two hands. Squat and swing the weight between your legs. Explode up thrusting your hips forward. Swing the kettlebell to shoulder height. Brace your abs and control the descent. That is it for Workout A. Do a little stretching and come for Workout B.

Visit Turbulence Training to get my review and the video for this workout.

And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training  Membership site here:

5 Cardio Workouts To Burn Fat

Good Morning,

This morning I have an article for you from Craig Ballantyne of Turbulence Training.

Everything you know about cardio is about to change. You're about to discover the truth about 5 cardio workouts to burn fat and lose more belly fat in less workout time. Let's start by looking at the old, outdated way of burning fat.


Cardio Workout #1 to burn fat: Slow cardio

The first cardio workout to burn fat is "Old School Cardio". For years, we've been fooled into thinking that we need long, slow, boring cardio workouts to burn fat. However, too many men and women slave away on the cardio machines for 40, 60 and even 90 minutes per workout without burning fat. How is this possible?

To be honest, I don't know exactly why it doesn't work, but two recent research studies found that women doing 40-60 minutes of low intensity cardio, 3-5 days per week, did not lose belly fat after at least 12 weeks of cardio. Based on those results, slow cardio is not one of the best cardio workouts to burn fat.

In fact, in one of those studies, researchers tested high-intensity cardio, and found that high-intensity cardio was able to burn fat.

Cardio Workout #2 to Burn Fat: High-intensity cardio

The only problem is that high-intensity cardio requires you to work as hard as you can until you burn at least 400 calories in a workout. That will take you at least 40 minutes - so while this is one of the better cardio workouts to burn fat, it's still not the best.

A better approach is to use interval training. This is the third cardio workout to burn fat.

Cardio Workout #3 to Burn Fat: Interval training cardio

In a study from Australia that compared 2 cardio workouts to burn fat, subjects doing 3 interval training workouts per week lost a significant amount of belly fat while another group doing 40 minutes of slow cardio per week did not burn belly fat.

So interval training is a much better workout choice for fat loss. To do interval training, you do a normal warm-up, and then you alternate between hard exercise and easy exercise, then you follow with a cool down. This routine only takes twenty minutes.

Here's a sample of the interval cardio workouts to burn fat. Do a 5 minute warm-up, and then exercise for 1 minute at a pace that is 10-20% harder than your normal cardio intensity. After that 1 minute, decrease your exercise pace all the way down to cool-down level. Repeat that hard-easy cycle 5 more times. Finish with 3 minutes of cool-down.

Cardio Workout #4 to burn fat: Tabata Interval cardio

Since interval training became popular, personal trainers have been looking for other short cardio workouts to burn fat. A study from Japan used something that is known as the "Tabata Protocol", and many trainers believe this is even better than cardio and regular intervals. The fourth cardio workout to burn fat is the Tabata Interval program.

I'm not convinced it is better than regular intervals, but it is a heck of a hard way to do a fat burning workout. After a warm-up, you 20 seconds of hard work followed by 10 seconds of recovery. Repeat that 8 times. This fat burning workout takes only 4 minutes!

Cardio Workout #5 to Burn Fat: Bodyweight circuit cardio

Finally, the fifth cardio workout for fat burning is bodyweight circuit training. Like intervals and the Tabata workouts, bodyweight circuit training is not really "cardio", however, these are the three better cardio workouts to burn fat.

Whatever you want to call bodyweight cardio, here's how it works.

First, you start with a quick, easy bodyweight exercise, such as Jumping Jacks.

After that, alternate between 3 lower-body and 3 upper-body bodyweight exercises, using squats, pushups, lunges, pulling exercises like rows or chinups, split squats, and total body ab exercises like mountain climbers.

Finally, finish off the 8 exercise circuit with a tough total body exercise like jumps, burpees, or running in place. Now that's fat burning cardio!

Those are 5 cardio workouts to burn fat. Only two are "traditional", but those 2 are the longest, and least effective. The shorter fat burning cardio workouts are the best way to burn belly fat fast.

Click here for a sample interval cardio fat burning program that has helped thousands of men and women with weight loss and fat burning.

The Turbulence Training Fat Burning workouts help you burn fat without long, slow cardio sessions or fancy equipment.

Craig Ballantyne is an expert trainer for Men's Health magazine and Oxygen magazine, and his fat burning bodyweight workouts help you lose fat without any equipment at all.

A Fat Loss Interview From Turbulence Training

Good Morning,

This morning I have an interview for you from two of the best trainers around today, Craig Ballantyne of Turbulence Training and Charles Staley of Escalating Training Density. If you are looking for no BS information for fat loss and muscle building you couldn't find to better guy's than Craig and Charles.

Pay attention there is some great information in this interview.

My Fat-Loss Interview For CB Athletics

By Charles Staley, B.Sc, MSS Director, Staley Training Systems

I was recently interviewed by Craig Ballantyne for his Turbulence Training website (click here for more info on his program).

We covered the behavior-modification end of the equation quite thoroughly, and I think you’ll find some valuable nuggets below, especially if you’ve got a few pounds to lose…

---

CB: Charles, what is your general fat loss training philosophy for the average man and woman?

CS: Find and implement a sustainable system for increasing metabolism and building muscle. This involves both training and nutrition, but under the surface, the habits and behaviors that support them. I’ll take a modest but sustainable approach over an aggressive but non-sustainable approach any day of the week.

Long-term fat loss is about your everyday habits and patterns - how much you move and what you eat, specifically.

It’s worthwhile to take an honest assessment of your habits, both in the gym and in the kitchen, and then sit down and do some hard thinking. Many people are not honest with themselves about how much they eat and move - they tend to underestimate the former and overestimate the latter.

---

CB: Did you come across any research or training methods in the past year that you added to improve your programs?

CS: God I wish I had! I really don’t think there’s anything new out there in terms of methodologies, nothing significant anyway.

I think collectively, we basically know how to train and eat. But I’m always interested in finding ways to implement all the boring, tried and true methods that are well understood, but under-appreciated and implemented. Honestly, it’s hard to circumvent the law of thermodynamics (which is why it’s a “law” as opposed to a “theory” or “rule of thumb”). If you consistently expend more energy than you take in, you’re pretty much assured of losing bodyfat.

Incidentally, you’ll always find people who swear to their dying day that they burn more than they eat and still can’t lose weight. From my experience, what happens is that people will eat in a hypocaloric manner for maybe 4-5 days, and then binge for a day, and so on. The binge tends to be just enough to cancel out the previous deficit, but they don’t remember the binge - they only remember the “good” days so to speak.

---

CB: In your experience, what’s the biggest obstacle that men and women need to overcome to succeed with their training – no matter what their goals? Does it differ between men and women?

CS: Women really have it tough today, let’s start with that.

There are a lot of obstacles, but first and foremost among them is the fact that western civilization is literally designed to make you fat. It’s never been easier to eat massive amounts of calories and avoid movement than it is today.

And it’s a catch-22 because the fatter people get, the more than society adapts to support and enable fat people. Which makes it easier and more socially acceptable to be fat. More than ever before, being lean means being on the fringe of society. And THAT’S probably the most significant obstacle to losing fat.

---

CB: How do you “get inside someone’s head” to motivate clients who are either just starting out (and dreading it) or at a fat loss plateau (and thinking of abandoning it all)?

CS: I think you’ve gotta get REAL clear about not only where you’re trying to go, but more importantly WHY. A goal is only a benchmark, or an indicator, that tells you if you’re moving closer to your ideal life, your ideal self, right?

I mean, when you say “I wanna lose 20 pounds” or “I wanna bench 405” or whatever it is, there’s an underlying assumption that if you achieve that goal, your life will be better somehow.

But a lot of people never really stop to ask themselves if that assumption is accurate or not. Are you really going to be happier is you lose 20 pounds? It seems that way when you initially conceive the goal, because your motivation is high and you haven’t done any work yet. But 6 weeks of training, calorie deprivation, and no ice cream (OK, that’s just a personal problem, sorry!) and you’ve lost 20 pounds but maybe you’re not so happy.

At the “inspiration phase” as I call it, people find it easy to visualize the positive outcomes of their goals, but it’s not as instinctive to also ponder the downside - the work, deprivation, self-discipline, pain, whatever it is. This is why any diet works for the short term. But the problem is, once you pass through the inspiration phase and enter the “perspiration phase,” reality sets in and most people just fall off the wagon.

---

CB: And Charles, what training methods have you found to be just plain fun and worthwhile incorporating into a program for variety, while still getting results?

CS: First off, don’t be a perfectionist and don’t be rigid. Variety is the key word for long-term fat loss, not only for psychological reasons, but also for physiological reasons- particularly injury prevention.

I tell people to just move - ride the bike, walk the dog, do some hill sprints, play recreational sports, lift, do it all. I also always urge people to get involved in competition on some level. When you put yourself on the line, you find out what you’re really capable of- it’s a mirror on yourself in many ways.

And by no means do you need to be great or even competitive - I compete in master’s Olympic weightlifting (in the comedy division!) and believe me, the current National champions have nothing to worry about!

---

CB: And finally, tell us about the EDT system and how one might use it in the context of a fat loss program?

CS: Well, fat-loss is what EDT was designed for. It’s quick, fun (if you enjoy pain that is) and purpose-driven. Performed 3 days a week, EDT workouts form the core of a successful fat-loss program, because it’s essentially a cross between weights and aerobics - it features the best of both worlds. In fact, when people start EDT, they invariably stop whatever cardio they were previously doing. It’s that efficient.

---

Hope enjoyed the interview and some good ideas for your fat loss training! And if maybe Escalating Density Training is not the program for you but you're still interested in some excellent fat loss information and programs, I highly recommend Craig's "Turbulence Training" program.

It's very good stuff - science-based and real-world proven.

Here are the links to my reviews of both Turbulence Training and Escalating Density Training

Turbulence Training For Abs At Home

What kind of fat burning do you think you could do with step by step training at home from your own personall trainer? Pretty good I would think. Well now you can get the fat burning workouts, simple nutrition plan that will lead to you having rock hard abs and low body fat.

For the first time ever, you can now get follow-along-at-home Turbulence Training For Abs Workout DVDs!

That's right, you finally have the chance to workout with, Craig Ballantyne, doing every exercise and every repetition TOGETHER. Just Craig and you!

You'll get to see how EVERY exercise is done and Craig will walk you through it and coach you for the entire workout.

It's just like having Craig there - without the expensive price tag of a personal trainer or gym fees.
Turbulence Training for Abs is a revolutionary fat burning system guaranteed to help you burn belly fat and sculpt your body in the comfort of your own home in less than 90 days.

You’ll also receive the Simple Nutrition System diet plan DVD that promises to remove all confusion from eating for fat loss.

Your personal coach, world-famous trainer Craig Ballantyne, will be with you every step and rep of the way, working out with you and guiding you to maximum fat burning results.

It will be just like having Craig training you in your home gym and taking you through every set and rep of every exercise of the Turbulence Training for Abs Workouts.

Check out Some of what you can get:

What do you get in the Turbulence Training for Abs Home Personal Training Package?



1) The TT for Abs DVD Workouts (12 individual workouts @ $39.95 each) – Total Value: $599.25

2) The TT Total Torso Training DVD (3 individual workouts @ $39.95 each) – Total Value: $119.85

3) TT Express Workout DVD (6 individual workouts @ $29.95 each) – Total Value: $179.70

4) The TT Simple Nutrition DVD – $39.95 value


I won't go through the whole package you will get just click the link to go to Craigs site and read for yourself. While you are there get 3 Turbulence Training for Abs workouts for FREE.

Lose Stomach Fat Get Rock Hard Abs With Turbulence Training For Abs

If you want to lose stomach fat, get rock hard abs and get rid of that last bit of
lower belly pooch, then here's just one of my Turbulence Training for Abs circuits
that you'll be doing in the TT for Abs DVDs with me.

1) We'll start with:

Stability Ball Rollouts or Modified Ball Rollouts for Beginners

)That's one of the best moves for getting your abs to "pop" and show
up when you lose stomach fat and get low body fat levels.)

2) Then it's on to the:

Side Plank (and there are a couple of advanced versions in the DVDs)

We'll do that for 15, 20, or even 30 seconds per side...

3) And then finish off with my favorite move that works your six pack
abs and your obliques (I think this one is a big part of me having
those famous lines that run from my lower abs into my waistband):

The Cross-Body Mountain Climber

We'll work through that one together, and I'll show you on the DVDs
how to get the most out of that exercise, PLUS I'll be there
encouraging you EVERY rep of the way.

(You might even just watch the advanced Abs DVDs just to see me
struggle through some of the tougher circuits...a little sweet
revenge for you, perhaps?)

You're going to have a blast with these new ab workouts that you can
watch in your home gym, or in your living room, or in a hotel room,
or while on vacation, or anywhere you choose to do your Turbulence Training for Abs workouts.

We'll even do intervals together in the DVDs.

Plus, you'll get to visit my home kitchen where I'll take you through
all of the cupboards and the fridge to show you the nutrition
secrets that keep me lean with sexy rock hard abs ALL YEAR LONG - even with
all of the travel I do.

You'll be amazed - and very happy - to hear about all the carbs you
can eat on the Simple Nutrition program while still lose stomach fat.

So watch your email early Monday morning and be a FAST ACTION TAKER
on these DVDs because...

A) You'll save over $100 off the regular Turbulence Training for Abs DVDs price on Monday
B) You'll get free shipping - that's right, I'll cover the complete
costs of getting them directly to your doorstep
C) You'll get access to a bonus abs coaching call with me where I'll
go over every flat belly secret and tip to lose love handles, lose stomach fat and get rock hard abs.

(NOTE: Bonus "C" is only available to fast action takers who get
their copy on Monday...so don't wait till Tuesday or you'll miss out
on the bonus coaching call.)

And in that big box of DVDs you'll get:

1) The Complete TT for Abs DVD System and Home Workout Manual

2) The Bonus "Simple Nutrition" DVD and Manual

3) Bonus Workout DVD #1 - TT Beginner Total Torso Training

4) Bonus Workout DVD #2 - TT 15-Minute Express Workouts

It will be just like Christmas when that big box of goodies shows up
on your door - except unlike at Christmas, these goodies will
actually help you lose stomach fat!

Whew...that's an amazing package.

So stay tuned for this special offer on Monday...but make sure you
act fast so that you get ALL of the bonuses.

Have an amazing weekend,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training For Abs Click the link and go check it out Don't wait till Monday to get all the details check it out now so on Monday you are ready to buy.

PS - Just a reminder for Monday...

...in addition to saving over $100 off the regular price of the Turbulence Training
for Abs DVDs...

...and in addition to getting free shipping of the DVDs direct to
your doorstep...

TT readers who grab their Turbulence Training for Abs DVDs on Monday (and Monday only!)
will get access to an EXCLUSIVE coaching call with me where I go
over the top tummy troubles and how to get rid of stomach fat and love
handles once and for all.

Turbulence Training 2010 Burn Fat Add Muscle Faster

Hi,

Yesterday I told you about the Turbulence Training $1,000 transformation contest by Craig Ballantyne. Today I wanted to give you a sample of what Craig has in store for all the turbulence training members for 2010. It will be the year for permanently getting rid of that excess bodyfat.

That all being said here is what Craig has in store for his turbulence training members.

2010 is going to be a big year for you…partly because of the amazing 24 Turbulence Training fat burning and body sculpting programs coming your way.

These workouts - like TT Addiction and TT Adrenaline - are going to be so cool, so fun, and so effective that you’ll have your best year ever.

Two programs will be released each month - and the tentative schedule is below…

Sit back and check out my calendar for 2010…I’ve got a few trips planned I wanted to tell you about, but mostly I couldn’t wait to get you pumped up for these amazing workouts that are on the way…

And if you aren’t already a Turbulence Training Member click the link

Now for all the cool stuff you’ll experience with me in 2010…

January 2010

We’re going to kick-off the New Year with a special audio program…I’m recording it this week, and it will be one of the most powerful motivation and inspirational fat burning audio programs you’ve ever heard.
To go along with the motivation, TT Members also have access to the January programs already. You can now download “TT 2K10″ and the “TT Beginner Total Torso Training” programs in the member’s area.




Then on January 15th, that’s the last day to enter the 7th Turbulence Training Transformation Contest. That’s your chance to win up to $1000 just for losing your belly fat.

And right after that I’ll be in Tampa Bay, Florida for Joel Marion’s first ever Transformation Domination Live event. I’ll be leading a TT workout on the Saturday morning. See you there.

Speaking of Transformations, you’re going to get a bonus 3rd workout this month called “TT Transformation“. Based on the most popular programs used by our contest winners (including TT for Buff Dudes & Hot Chicks), this is going to be an instant classic.




Finally, to finish off a busy month, I hope to launch the TT-TV program. We’ve filmed a few really cool episodes, but we have so much going on they haven’t been edited yet…but soon, I promise.
February

Look out Miami, because I’ll be there for the Super Bowl and back again two weeks later…The Super Bowl weekend is going to be insane, and I’ll be filing workout and video reports from South Beach. Look for me on TV - you never know.

Then on February 14th, we’re going to celebrate Ballantyne’s Day with some type of crazy Turbulence Training promotion…I’ve got 6 weeks to come up with something good…

And then there are the Turbulence Training Workouts of the Month:


1) TT Adrenaline
2) TT 15-minute KB Express

What’s TT Adrenaline all about? Well, it’s about skyrocketing your adrenaline of course, and that is just one hormone in the body that helps the fat burning process…you’re going to love Adrenaline.

March

I’ll star the month in Washington, D.C. - at my friend Yanik’s seminar - and finish the month with a quick work trip to Vegas (low-key, I’m sure). After all, I have to prepare for some big news happening in April…

But first, big workout news for March:

1) I hope we’ll release the first “follow along” Turbulence Training DVD workout set. We’re just finishing up filming the TT for Abs Follow Along programs, and it should be ready for you sometime in March. Hopefully earlier.

2) The first TT workout of the month will be the follow up to another TT classic, so look for the “The Big 6 Circuit” to help you burn fat with a fast circuit workout - featuring a new, explosive 6th component.
3) The TT Bootcamp 2K10 Program will feature all new NO-equipment bootcamp workouts and more tips to help personal trainers help more clients achieve maximum body transformations and fat burning.

April

So my big plans for April are to move to New York City for 3 months…I found a real good deal on a sublet in the Upper West Side so it will be a fun little adventure.
Maybe Bally the Dog can get a role on Broadway.

Again, I’ll be filing lots of video and workout reports from the Big Apple, plus researching what the gyms and fitness experts there have to offer…and of course, commuting out to Wachtung, New Jersey to train at The Renegade Gym with Jay Ferruggia.

And to add to the excitement, the 7th TT Transformation Contest will be finishing in mid-April, so we’ll be crowing a Men’s and Women’s Champion.

Nothing in the TT world is more rewarding than reading the essays that come in with your entries. I just want to thank you for all the effort you put into your Transformations - it’s really cool to see how hard you work and the powerful changes you go through. So thank YOU!

And to give back, you’ll be getting two awesome workouts in April:
1) TT Addiction (trust me, it’s healthier than it sounds)

2) TT Booty for Life 2K10




May

Well, for everyone in the Northern Hemisphere, we’ll all have Spring Fever and be ready to kick-off the “unofficial” start to the summer with big holiday weekends?

So will you be ready? I hope so, especially with all of the great workouts on the way…

Plus, the 8th TT Transformation Contest SHOULD be a go for May…unless something changes, we’ll keep rocking 3 contests per year…stay tuned for details.
I’m not sure how I’ll be rocking out my first Memorial Day Weekend in the USA, but I know you’ll be rocking these two workouts:

1) TT Hardcore 2K10 - The sequel to one of the top 3 most popular - if not THE most popular - TT workout of all time…can I top the original? I guess we’ll find out…

2) TT Bodyweight Cardio 3.o

June


Well, my little NYC adventure will be coming to an end, and hopefully I worked enough to create the TT Certification…that’s the plan…so keep kicking my butt to get this done.

I even had this cool logo made, so I better use it for something.

When I finally get back to Toronto, I’ll be heading to my good friend Vince Del Monte’s wedding…should be a great time…lots of fitness experts there celebrating, and I’m sure we’ll be filing some (embarrassing) wedding videos for everyone to enjoy. Congrats to Vince and Flavia, looking forward to your big day.

And don’t worry, you’ll be getting some good gifts in June as well:


1) TT Bodyweight Bodybuilding 2.0

2) TT Hybrid Trisets Fat Burning Workout

July
Well, I’m not sure if I’ll be doing much in July, just relaxing back in Canada and enjoying the finals of the World Cup. You’ll be getting…

1) TT for Runners

2) TT for Meatheads “Old School”

Wow, could these programs be any different? But both are in high-demand…so I know you’ll be looking forward to them.

August

I am officially out of ideas as to what I’m going to be doing for the rest of the year, so I’m just going to pump you up with the names of the coming workouts…For August, you’ll get…

1) TT 2K10 Abs

2) TT 3-Day Depletion Workouts

September

1) TT Gain Muscle Lose Fat 2K10

2) TT Female Bodyweight Bodysculpting 2K10

October

I might be taking a Secret Agent Trip this month, I’ll let you know - if I’m allowed - when I confirm…but the workouts should be:

1) The TT Bodyweight 500 2K10
2) DB Mass at Home 2K10

November

1) TT Yoga (I’ve been trying to do this for over 8 months…hopefully I get this one done by November…or sometime in 2K10)

2) TT Tempo Training
December

1) TT 15-Minute Express 2K10




2) TT Christmas Circuits (I have no idea what these will be, but it sounds cool, right?)

Whew…

And that brings us back to planning for 2011…(I’ve already got 7 programs listed out for 2011).

BUT…

Is there anything that you’d like to see this year or next?

Please let me know in the comments section below.

Looking forward to your best year ever in 2010,

Craig Ballantyne, CSCS, MS
PS - Don’t forget…

…the Half Price TT sale ends this week.

Click Here to Get Turbulence Training for 50% off

You’ll also get the January TT member’s programs too!

And for those of you who like kettlebell training don't forget The Kettlebell Revolution where Kettlebell training and Turbulence Training meet.

A Fat Loss Mystery Can You Solve It?

The Case Of The Missing Excess Body Fat

It was 3a.m. I was working late, when a call came into the office. Mrs Joan Saggy Butt was frantic "you have to help me" she screamed into the phone. After getting her to calm down she explained what happened. Her body fat was missing. It was a call that I didn't want to get.

Once Mrs. Saggy Butt calmed down some she explained someone has stolen her excess body fat. I've been dreading this call. Until lately here in Excess Body Fat, USA we pride ourselves on our saggy arm fat, big butts and thunder thighs. But we have started getting calls like this at an alarming rate. And I know what the answer is the terror we have tried to keep out of our town.

He who shall not be named

As Mrs. Saggy Butt talked I was pretty much oblivious to her words instead chosing to fixate on my half eaten jelly donut. Then regaining my concentration I heard Mrs. Saggy Butt say it was unreal how fast "he who shall not be named works". She rambled on about in 20 minutes her love handles disappeared, her saggy arm fat was shrinking "and my Butt" is so firm you can bounce a quarter on it. I thought she's bats.

It was now as plain as the rolls of fat around my stomach. Mrs. Saggy Butt was taken in by the Dark Side. It is a growing culture all over the country that was now hitting here in my home town. But I wondered how can these people be taken in by this. The benefits of having excess body fat are so plentiful.

Isn't having excess body fat a beautiful site not to mention being incredibly sexy? And Heart disease oh wow what having that body fat does for putting added pressure on your heart. well I'm sure your well aware of all the benefits. So what the heck are these people thinking?

It is becoming very disturbing these lean, trim athletic looking physiques starting to creep into my town. But what can I do? He who shall not be named has been very elusive. So I asked Mrs. Saggy Butt to explain what happened she was still pretty panicky at this point not believing the dramatic changes to not only her body but her health.

What I got out of her ramblings was that "he who shall not be named" came into her home 3 times a week for she thinks only 20 minute intervals and in what seems like no time at all her body was completely changing. She was experiencing high energy levels, low body fat, her thighs weren't rubbing together anymore and her butt wasn't dragging on the ground. This was frightening.

The Dark Side is here and it's real. People losing their excess body fat, getting healthier, having a firm butt, slender thighs and tight abs and all in 20 minute intervals 3 times a week. How do I fight such EVIL!!

After hanging up the with Mrs. Saggy Butt I returned to my jelly donut to contemplate my next move. Someone needed to stop this mass loss of excess body fat , the move to a (ugh I can't say it) healthier life style. But for now My couch was calling me and another box of donuts was just delivered.

As I looked at my new box of donuts (trying to decide which to have first bavarian cream or glazed) I thought about why anyone would invade my peaceful, slow moving town to steal body fat and why would anyone here be taken in by "He Who Is Not Named" and want to live (it really makes me ill to say it) a healthier lifestyle.

Well I can think about it tomorrow. I have donuts to eat and TV to watch.

A Fat Loss Mystery

Turbulence Training and Kettlebell Training Fat Loss Extreme

Monday, September 7, 2009

Turbulence Training And Kettlebell Training Fat Loss Extreme


I have some really exciting news today. It is as they say a match made in heaven. Turbulence training and Kettlebell training together. If you read my posts you know I am a big believer in both Interval training (turbulence training and kettlebell training.

But what happens when you combine this revolutionary piece of fat burning exercise equipment with the world’s most powerful and popular home workout fat loss system – Turbulence Training?

The answer is rapid fat loss at any age using the Turbulence Training and Kettlebell training Revolution Workouts.

You’ll be able to workout ANYTIME, ANYWHERE with the NEW Turbulence Training Kettlebell training Revolution Fat Loss System in your favorite location wearing your favorite clothes while listening to your favorite workout tunes…and you’ll still get better results than any machine could ever give you - GUARANTEED.


As you know, Turbulence Training has been used by thousands of men and women through Craig Ballantyne’s website and online videos, plus millions of men and women who have read about Craig’s programs in Men’s Health, Men’s Fitness, Women’s Health, Oxygen, and even Prevention magazine.

Well now Craig Ballantyne and Chris Lopez have brought them both together. So without further babbling from me I'll let Craig take it from here.( and check out the video of Chris and Craig at the bottom of the page)


Why a Turbulence Training Kettlebell Training Workout?

I got this question a lot last week, 53 times to be exact, but folks want to know...

"Why are you putting together a Turbulence Training and Kettlebell training workout program?"

And the answer is simple.

I just didn't like what was out there for my Turbulence Training members.

Every program seemed to be competing about how "hard-core" it couldbe...but I don't care how hard it is, I just want it to work and be appropriate for TT readers.

So all those other guys bragging about how their program will make"you sick" and "so sore you'll want to go to the hospital" can keep their programs.

Instead, I decided to certify the first Turbulence Trainer, Chris Lopez, and I went to him for Kettlebell Workouts because I know he has been using them for years with his clients.

So today, I want you to meet Chris Lopez, creator of the TurbulenceTraining Kettlebell Workout Revolution.

Check it out
=> Chris Lopez & the Kettlebell Workouts






And don't forget you'll be able to use his workouts in the 6th TT Transformation Contest that starts today!

Welcome to the Revolution,

Craig Ballantyne, CSCS, MS

PS - Can you believe Chris is younger than me and...

...already has 4 kids with a 5th on the way (his first boy!).

Find out why Kettlebells are so great for busy folks like you and him:

=> http://kettlebellworkouts.com/meetchrislopez



http://kettlebellworkouts.com/meetchrislopez

How To Build Your Chest Muscles: Train With Intervals

Since the beginning of bodybuilding time, men have wanted to build a chest that enters the room a good 2 seconds before the rest of their body. They want a chest that stands out and commands attention, a chest that steps up and sticks out. A broad chest that women seek to lay their head upon.

And ladies too, seek a beautiful chest, one that accents their natural assets. But they also want their chest to be sleek and feminine like the rest of their physique at the same time.

Well, achieving either of those goals is easily attainable with a thorough chest routine. And add a few expert tips and tricks into your overall plan, and you’ll have the chest of your dreams without the shoulder injuries of your nightmares.

Shoulder injuries have always been the rain on the chest training parade.
Injuries are often due to overtraining, improper form, or simply not applying a back training ying to the chest training yang.

So when you do this routine, it will train your entire upper, upper body. By that I mean your chest, your rear delts, the rhomboids between your shoulder blades, your traps, and your rotator cuff muscles. From your ribs to your collarbone, at both the front and back of your body, your muscles will be exhausted, but trained to just the right level of exhaustion.

With just the right volume, but without overloading the shoulder joint, we are going to use basic chest exercises, but with a twist in a few cases, to make the most of the least. By training with supersets, you’ll get in and out of the gym if you do only the 6 exercises below. Talk about a beautiful chest fast.

While the full program offers the optimal volume for mega-chest-mass, I’ve included some substitutions for women that are a little concerned with adding too much mass too fast to their chests. So make sure to read training substitutions, included below the workout, so you can customize the program to your goals.

I’ve also included a summary of the methods, and a bonus instant chest building technique you probably never think of, after the workout. As well, a complete set of exercise descriptions is included at the end of the article.

THE UGN STANDOUT-IN-THE-CROWD CHEST Workout

Superset 1:

Rest 60 seconds between exercises. Rest 90 seconds before repeating the superset.

A1) DB Flat Chest Press (4 sets x 6 reps) Tempo: 3-0-1

A2) Barbell Row or Seated Wide-grip Row (4x8) 2-0-1

Superset 2:

Do not rest between exercises. Rest 60 seconds before repeating the superset.

B1) DB Incline Press (3x8) 2-0-1

B2) DB Chest Fly (3x10) 3-0-1

Superset 3:

Do not rest between exercises. Rest 60 seconds before repeating the superset.

C1) Medium-grip Bench Press (3x12) 2-0-1

C2) DB External Rotation (3x10) 2-0-1

Female exercise substitutions:

Do only 2 sets of each exercise.

For exercise A1), substitute the maximum number of pushups you can do in place of the DB Flat Chest Press.



How to Instantly Increase Your Chest Size

This is something that everyone should be doing, several times per day. If you work at a computer, you should be trying to hold this position all of the time.

Here’s what to do:

In a seated or standing position, hold your arms down by your side.
Externally rotate your shoulders so that your palms are now facing forward.
Use the muscles between your shoulder blades to bring your shoulder blades together.
Squeeze extra hard and pull your shoulders back by contracting your rear delts.
At the same time, try to pull your shoulders down (you might feel a stretch running along your neck between your shoulders and your ears – the more stretch you feel, the more you need to work on holding this position).

This should pull your shoulders back and pop your chest out at least two inches.
You should feel tension between your shoulder blades as your muscles work to hold that position. You might also feel a stretch in your chest.
Now hold this proud posture as much as you can all day and when standing around in the clubs or in line at the grocery store.


Trust me, someone will notice!

Interval Training is not only about fat loss. Interval training can also help you to strengthen and build lean quality muscle.

Best Fat Burning Foods

Best Foods For Fat Burning
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining

I couldn't be any simpler with my nutrition recommendations for foods for fat burning. You will get have the most energy and the best body and fitness level possible if you eat whole, natural foods. I always ask Dr. Chris Mohr, author of the Turbulence Training for Fat Loss Nutrition Guidelines if I ever need help with nutrition information.

You must avoid processed foods, which is pretty much anything in a bag or a box. So cut out muffins, donuts, pre-packaged cereals, white bread, pasta, chips, crackers, cookies, etc.

We need to return to a time of simpler eating, focusing on fruits, vegetables, nuts, lean proteins, and healthy fats. It will take some "bad habit breaking" to rid yourself of your addiction to processed foods, but in your journey you will learn to appreciate the taste of REAL food again.

You don't have to eat meat to lose fat and build muscle, but it's not unhealthy to eat beef, chicken, and fish. In fact, fish contains essential fatty acids we can't do without.

You might have heard about the importance of healthy fats, which is a big turn-around from the low-fat mentality of the 80's and 90's. We now know eating fish and nuts won't make us fat, but will in fact make us healthy and help control our appetite.

So just focus on foods that haven't been processed, and you'll start to see changes in your body and energy levels in a matter of days. Get rid of the processed foods and you won't be tired anymore!

I strongly believe nutrition is the MOST important factor in fat loss and in health. If you're eating processed foods, trans-fats, and too many calories, you won't get maximum benefits from your exercise program, no matter what you are doing. Nutrition can either heal you or kill you, so choose wisely. Fortunately, the right choices are the simple choices.

I've had clients that switched to whole, natural foods and almost overnight they've reported changes in their bodies and huge increases in mental energy. So stick with the simple nutrition approach for fat burning.


About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, Turbulence Training

Interval Fat Loss Training: Lose Fat And Gain Lean Muscle

Burn Fat Gain Muscle with Interval Fat Loss training

Can you burn fat and gain muscle at the same time? Despite what many scientists say, the answer is yes. In fact, in 1999 I designed a resistance training program for a research study where the average subject gained muscle and lost body fat – at the same time.

This was one of the first Turbulence Training style workouts I ever created, and some of the top muscle building subjects added 15 pounds of mass in just 8 weeks of training. It was amazing to watch them burn fat and gain muscle without cardio.

The subjects trained six days per week – which is more than I usually recommend, but research studies always have to get maximum results in a short amount of time. The problem with lifting that frequently is the risk of overuse injury. Fortunately, the subjects could take time off after the 8 weeks to recover.

You’ll get your best results, burn fat, and gain muscle if you train four times per week, alternating between upper and lower body workouts. In the research study program, subjects did a lower body day, a push-pull day, and a third day of shoulders and arms. They repeated each day twice per week.

But again, that is too much training…I recommend you cut back to just 4 days per week. You could do legs on one day, and push-pull-arms on the other day. You could then repeat those workouts once more later in the week, or you could do different lower and upper body workouts.

You might be thinking, how can you train your entire upper body in one workout? The answer is supersets and choosing the right exercises. For example, in the research study, we would pair chest presses with a rowing exercise in a superset, so the chest muscles could rest while the back muscles worked, and vice-versa.

We could also pair shoulder presses with chin-ups, and biceps with triceps. Those 3 supersets would give you a complete upper body workout. You could also put more emphasis on chest and back exercises in one workout of the week, if you want to build more muscle in those areas.

On the lower body days, you could pair leg exercises with ab exercises. Sometimes I will even put shoulder training on leg day, so you would squat and then do shoulder presses. I also like to use single leg exercises like split squats or lunges with abdominal exercises.

Over the years I’ve perfected these upper-body lower-body superset workouts and I’ve packaged them together in my programs like Turbulence Training for Meatheads. Those are fun, fast, effective workouts to burn fat and gain muscle on a 4-day per schedule.

But now you are thinking, what about cardio? The truth is you don’t need to do a lot – or any – cardio to burn fat and gain muscle. After all, in the research study, we didn’t allow guys to do cardio, and yet they built a LOT of muscle and decreased their body fat percentage in 8 weeks.

Heck, we didn’t even show them how to improve their diet, and they were all students eating a lot of processed foods. If we added just 1-2 interval training sessions and had them eat whole, natural foods, they would have been able to burn fat and gain muscle faster.

Thanks to Craig Ballantyne for this article

See Also

Interval Fat Loss Training for complete exercises, workouts and nutrition information on interval fat loss training

Circuit Training For Fast Fat Loss

Last Wednesday I put myself through a tough total body fat burning circuit exercise workout in High Park near my place in Toronto.

Afterwards I headed right back to the office and went straight to my computer to answer questions about fat loss, interval training, bodyweight exercises, and fat burning from men and women all over the world.

Then I stumbled across an unusual post from a fellow Canadian and new member, Mike Cheliak. He and I had been discussing off-day bodyweight circuit training, and he wrote in this inspirational story to share with you...

"I did the Total Body Ten Bodyweight Circuit today as my day off 'activity'. When I got to the gym there were a couple guys and a girl beginning their usual Eliptical routines...

...but I convinced them to join me in the Aerobics room and we gutted out 3 circuits of the Total Body Ten program. It was great!

What a perfect way to get some good intense activity in without tiring yourself out on a day off! We may all start a "club" on Wednesdays to do this. I think it was a great motivator doing it with other people. We all pushed each other and had fun doing it.

I highly recommend this to anyone looking for some fun activity. You could easily do it at home but I have to say that it was a LOT more fun doing it with a group!"

Mike's right, and the Total Body Ten is a great fat burning circuit exercises workout to give the "go-getters" something to do on their off-days from regular strength training and interval training.

You can also use this circuit in place of regular interval training, if you don't have access to a cardio machine. The general format of the circuit goes like this...

1) Easy lower body exercise for warm-up

This could be some type of bodyweight squat or hip extension.

2) Moderate upper body pushing exercise for warm-up

A pushup or kneeling pushup works best.

3) Single-leg exercise

Lunges or stepups are great for moderate fitness levels.

4) High-rep upper body pushing exercise

A moderately difficult pushup exercise here.

5) High-rep Squat

This is used for conditioning purposes.

6) High-rep total body ab exercise

I like mountain climbers here.

7) Single-leg exercise

Another lunge would work or a single leg deadlift.

8] Tough upper body pushing exercise

Your most challenging pushup.

9) Lower body posterior chain exercise

Stability ball leg curls or 1-leg RDL's.

10) Tough upper body pulling exercise

Inverted rows work great!

This completes your fat burning circuit exercises workout. Go through the circuit up to 3 times, resting 1 minute at the end of each circuit, but rest only as little as possible between exercises.

Do this workout in place of regular cardio or interval training as many as two times per week. Make sure to have a rest day in between.

These are the ten best movements for fat burning bodyweight circuits!

Thanks to Craig Ballantyne of Turbulence Training for this great article.