Best Exercises for Fat Loss

In the 80's and 90's workout magazines that I read, fat loss
workouts recommended isolation exercises, like the leg extension
machine and the chest-fly machine as being best for helping your
sculpt your body. But we've come a long way since then...

Today I want to show you how to choose the best exercises, and even
the right exercise order, to get the most fat loss and
body-sculpting in the least amount of time.

Let's start with some simple rules on how to pick the exercises.

1. Exercises should always work multiple muscle groups.
2. Exercises should be done standing, whenever possible.
3. Exercises should be effective for fat loss even if only the
bodyweight version is used (i.e. squats).
4. The hardest (most intense) exercises should always be first.

Before I explain the rules in detail, let's first cover the warm-up.

Every Turbulence Training workout starts with a general warm-up. By
now, you should know that I don't like the traditional 5-minute
cardio workout (excluding those who need it for injury purposes,
according to their health care professional).

The purpose of the warm-up is to specifically prepare your muscles
for action. Walking on a treadmill for 5 minutes does little in
terms of preparing your body for strength training. Therefore, I
start every workout with a general, total body circuit.

When putting together total-body workouts and warm-ups, I think
about 4 "hot zones" on the body. And I have to address all four hot
zones with exercises in the warm-up. The hot zones are:

a) Back of Legs
b) Upper Back
c) Chest
d) Abdominals

Why do I only worry about the back of legs? Because almost all
multi-joint movements that train the back of the legs will also
stress the quadriceps, even if only in a static contraction.

Take for example, this general warm-up (to be used in place of the
treadmill):

A) Y-Squat (hold your hands over your head in a "Y" formation) - 15
reps
B) Close-grip Pushups (kneeling or advanced) - 8 reps
C) Stick-up - 8 reps

Hopefully you can see how that hits all 4 hot zones through dynamic
and static contractions. If you don't, let me know.

Ok, now we are ready to move on to the meat of the workout.

As stated above in the rules, we must pick our hardest, most
intense exercises first, and perform them in sets of low reps.

Here's a Turbulence Training bodyweight-only, body-sculpting
workout routine that I've designed to show you the correct exercise
order, and the types of exercise that are best for changing your
body.

I'll be using this exact workout with one of my high-profile movie
stars this afternoon. She needs to keep her body sculpted without
bulking up. But she still needs to be strong, lean, and athletic
for her fight scenes in the movie she is filming.

1A) Split Squat (8 reps) [Advanced use the Bulgarian Split Squat]
1B) Elevated Pushup (8 reps per side) [Kneeling or Advanced)
2A) Step-up (12 reps)
2B) Bodyweight Row (8 reps) (Beginner or Advanced)
3A) Stability Ball Jackknife (15 reps)
3B) Back Extension on Ball (15 reps)

Each superset (i.e. 1A & 1B) is done 3 times with no rest between
exercises A and B, but with a 30 seconds rest after B, before you
repeat the superset.

Following the strength portion of the workout, complete the workout
with Interval Training.

Each exercise uses multiple muscle groups, so that more calories
will be burned during and after exercise.

We also design each superset to use two intense, non-competing
exercises. We use low reps where possible. We train for strength at
the start of the workout when we are fresh.

What do I mean by non-competing?

That means, you should be able to perform the two exercises back to
back with minimal fatiguing effects from the prior exercise. You
have to pair exercises that don't use the same muscle groups.

The rules of exercise selection and exercise order will allow you
to get lean, boost your metabolism, and to train with a
high-intensity throughout the entire workout.

So when I put the exercises together, it is all about putting them
in the right order to get you lean.

Click here to get the Turbulence Training workouts:

=> http://www.turbulencetraining.biz

Full body workouts sculpt a better body faster,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

P.S. You've asked, "Can women use Turbulence Training"?

I'll let these female clients answer...

"Everywhere I go, people who I haven't seen in a long time see me
and are shocked at my transformation. For a 37 year
old, married, mother of 4 to hear that she looks "hot" or
"terrific" is the ultimate compliment! Your program has
completely changed me. I have tone muscles in places I never
thought would be tone again! Thank you for your sincere dedication
to those of us who want to make a difference in our lives."
Terri Stuckey, Chardon, Ohio

Click here to get your Turbulence Training workouts:

=> http://www.turbulencetraining.biz

"Wow! I have been a Certified Personal Trainer for 7 years and I
have not seen any other program that works as quickly or
effectively. Within 3-4 weeks of doing the Turbulence Training
program, I lost the last 8 pounds, and am now happy to be at my
pre-pregnancy weight- and stronger than I was before."
Annette Allen

3 Fat Loss Secrets From Bally the Dog

Woof Woof!

Bally the Dog here, and since my Human is away on holiday, I thought
I'd email you with 3 fitness tips to help you lose fat.

After all, I finally figured out how to use the
"Human's" computer, but if you see any spelling mistakes, please
furgive me, but my big paws aren't meant for these small computerz.

Oh, and if you're a cat, please stop reading. Because I don't like
you and I will chase you down if I find out you are reading this.

Okay, woof woof?

Good.

Here we go...

Tip #1 - Get your exercise in the morning

After my morning walk, I usually get a rawhide treat, and then I
just lie on the ground waiting for my next walk. And while I do that,
I get to listen to my Human do fitness interviews for magazines and
radio stations...

...and he keeps on saying:

"It doesn't matter when you exercise for fat loss, all that matters
is that you are consistent. And when you exercise first thing in the
morning, that means you will be more consistent. And being consistent
is one of the most important things in your fat loss program."

Woof, woof, maybe that's why I get a long walk and some sprints
first thing in the morning? Bark bark!

That is probably why the vet once said to my human, "Wow, your dog
has six pack abs!"

Woof woof!

So if you are struggling to be consistent, get up a little earlier
and do your workout before life/work/family gets in the way and
stops you from getting your workout.

Woof.

Tip #2 - Eat 3 medium sized meals and some very healthy snacks

Since I'm a dog, I'll eat just about anything. And that is good news,
because that means I love to snack on apples, blueberries, broccoli,
red peppers, and bananas.

Woof, I probably eat more fruits and vegetables than most humans,
not including my Human. He eats a lot of fruits and vegetables every
day, even while traveling.

And he has six pack abs too. Woof, woof, woof.

Tip #3 - Stay active on your off days with fun & playful activity

Even though I'm almost 5 human years old, I still get anxious when
my Human leaves me alone at home and goes to the gym.

Woof, woof, woof! Bark, bark, bark! Whine. Bark Bark! WOOF!

I am sure am glad that he only goes 3-4 times per week, instead of
6-7 times per week like some folks.

On his days off, we go to the beach and parks and have fun. No long,
slow, boring cardio for him. I won't allow it.

Grrrrrrrrr. That's what I say to cardio machines. Grrrrrrrrrrrrrrrrr.

I'd rather chase squirrels any day than get on a treadmill or one of
those silly elliptical machines.

So bottom line:

1) Do short, burst workouts CONSISTENTLY.

2) Eat 3 mid-size meals and lots of whole, natural food snacks in
between meals.

3) Train 3-4 times per week and stay active on your off-days.

Woof.

It's that simple.

Let me know what you think.

Bark Bark!

Your favorite doggy,

Bally the Dog
Guard Dog, Turbulence Training

PS - If you thought this was stupid...

...let me make it up to you by recommending this free fat loss
presentation here >> WATCH THIS VIDEO NOW!

Tweet Your Peeps!

Booty For Wife

Do You Want a Firm Butt & Lean Legs?

Booty For Wife

Want to know the best exercises to firm up your butt? Want the best
interval training programs to burn fat from your legs?

Good, because I've got them here for you today! All thanks to Women's
Health magazine contributor, Craig Ballantyne (he's also designed
workouts for Shape, Prevention, and Muscle n Fitness Hers).

Back in 2004 Craig created a program called "Booty for Life" for a
personal client. And while that program was awesome, he spent an
entire week last month improving the workouts AND adding a brand
new 4-week fat burning, butt-firming phase to the program...

...and he renamed it, "Booty for Wife (& all the single ladies!)".

Why did he rename and redo the program?

Well, the original name was bit of a joke, and it was a little too
close to "Body for Life", and Craig didn't want anyone (i.e. Bill
Phillips) to get upset when his Booty program got really popular.

So he made a simple little name change...now he just has to hope
that Beyonce doesn't sue him!

But seriously, and more importantly, Craig updated the original
program and added 3 new workouts & some booty-building exercises to
the plan, including:

- Lateral lunges
- 1-leg bodyweight deadlifts
- dumbbell lunges
- kettlebell swings
- dumbbell deep step-ups
- 1-leg bodyweight bench squats

Those go with all of the other booty exercises in the program,
including split squats, 1-leg hip extensions, regular step-ups, and
reverse lunges.

And Craig subbed in more bodyweight exercises so you don't need to
use dumbbells as much for the rest of the workouts. Some of the new
exercises you'll get are:

- Stability Ball Cross-Body Mountain Climber (great for abs/obliques)
- Close-Grip 3/4 Rep Pushups (awesome for sculpting your triceps)
- Stability Ball Pike (for hard-core abs)

Plus, you'll get SIX different fat burning interval training
programs, and interval training has been shown to reduce thigh fat
in research studies.

Whew. There's a lot in there for you, and to celebrate the re-release
of Booty for Wife, I've asked Craig to put together an amazing
special offer just for you.

You'll get all of these for free...

1) The TT Booty for Wife (& all the single ladies) 12-Week Program
2) The TT Female Bodysculpting 4-Week Workout
3) 30-Days in the TT Member's Website & Forum
4) The TT for Hot Chicks 4-Week Workout
5) The NEW "TT Bodyweight Cardio 3" Workout

...when you get your half-price copy of the Turbulence Training for
Fat Loss Program for only $19.95.

(That's $10 less than if you were to buy Booty for Wife on its own!)

So you could get Booty for Wife for $29.95 or you could get Booty
for Wife plus Turbulence Training plus all of those other bonuses
all for only $19.95.

I think that's an easy choice, don't you?

Click here to get this amazing special offer today:

=> Booty For Wife

Plenty of time to sculpt that booty before you hit the beach on your
next holiday.

By the way, just listen to this incredible feedback on the program:

"I just finished section 2 of the Booty for Wife series. I feel
strong and super fit and I've gotten so many compliments lately
that I know it has to be the program! I start the 3rd section
tomorrow and it looks tough and I can't wait. I know that in 4
weeks I'm going to be amazed at myself. And, I am so looking
forward to doing the chin ups. I hoping I can do at least one to
start and by 4 weeks I want to be doing 5 or more. This is a really
great 3 month program and if you haven't tried it you really
should."
- Debbie D., TT Member

How To Eat Carbs and Lose Weight

Simple Nutrition For Fat Loss System

If you're sick & tired of confusing carb-restriction diet programs
that leave you starving and stuck with stubborn belly fat, then I
have great news for you.

Get ready for Craig Ballantyne's Simple Nutrition System that
guarantees you'll be able to eat a lot of carbs and still lose fat.

Plus, you'll get over 31 blender drink, smoothie, and post-workout
shake recipes to help you add the fuel to your metabolism fire.

 

This program is not...

- "low carb"
- confusing or complex
- restrictive (you'll actually be full & satisfied!)

Listen, it's not your fault that you're confused about this whole
fat loss diet thing...the so-called experts are making big bucks
with their special shakes and diet pills and protein bars that they
sell to you.

But Craig Ballantyne doesn't have any supplements to sell you, or
any hidden agenda. Instead, he's dedicated to helping you simplify
your nutrition program so that it is easy (and delicious) to follow
for fat loss.

Heck, he stays at 9-10% fat all year round while eating tons of
carbs and loving every meal he eats - rather than following a diet
plan that is so restrictive it causes binges.

So not only will you get proven fat loss advice (his recommendations
are backed by clinical scientific research) but this program will
also take the stress out of eating.

It's so simple...even his puppy dog uses the plan to get his six
pack abs (and yes, a vet even told Craig that his dog has six pack
abs). Funny, huh?

So get ready to discover...

- The Simple Nutrition Rules for fat loss
- The top 3 food myths that everyone gets wrong in their diet
- The 7-step detox diet plan (that doesn't require zany detox diets)
- Craig's grocery list and meal plan
- 43 blender drink, smoothie, and post-workout recipes

Click here to get the Simple Nutrition System & Fat Loss Recipes:

=> Simple Nutrition For Fat Loss

To your success,

BodybuildingArticles.com

Simple Nutrition For Fat Loss

PS - If you are sick and tired of confusing and complex diets, then
you need to stop the insanity and switch to the Simple Nutrition for
Fat Loss System. Your results are guaranteed by Craig's 100% money
back promise. And no matter what, you'll get to keep the recipes!

5 Weird Flat Abdominal Fitness Tips

By Craig Ballantyne, CSCS, MS
=> Turbulence Training for Abs DvD's <<< VIP LINK!

If you've been struggling to get flat, sexy abs and burn belly fat
with traditional workouts, then you are going to love these 5 weird
abdominal exercise and diet tips.

Over the last 13 years as a trainer and athlete, I've been studying
every expert and research study I can find about the best way to get
flat abs.

Today, you'll discover 5 weird tips you might not know when it comes
to getting a flat stomach and firm abs.

#1 - The best interval training work-to-rest ratio for losing belly
fat might be 1-to-1.5.

In an Australian study, researchers found that doing intervals for
8 seconds followed by 12 seconds of rest resulted in significantly
more belly fat burning than long slow cardio.

Now I know that 8 seconds on and 12 seconds off sounds a little
annoying (just try doing that on a machine), but the good news is
that these researchers found that going for 24 seconds followed by a
36 second rest works just as well for boosting fat burning hormones.

#2 - Dr. Chris Mohr's #1 weird diet tip is...

I just finished up a fat loss nutrition interview with Dr.
Mohr and he told me that his simple, yet slightly weird #1 diet tip
for fat loss is...

"Get almost all of your carbohydrates from fruits and vegetables."

I really liked that tip because I've been telling people this for
years, and it's part of the Fat Loss Foundation you'll discover in
my Simple Nutrition manual & DVD.

#3 - You need to be able to do a Plank exercise for 2 minutes.

Dr. Stuart McGill, the world's leading expert on low back health,
says in his book that a person with fit abs should be able to do a
plank exercise for 2 minutes straight.

If you can't do the plank for 2 minutes, then you need to lose belly
fat and you need to get an abdominal workout DVD program that works
your abs properly.

Here are the best abdominal exercises DVDs you can get:

=> Turbulence Training for Abs DvD's <<< VIP LINK!

#4 - New research shows that supersets training burns more calories
than traditional straight set resistance training.

And that's exactly what you'll get in every short, burst exercise
workout.

The short, burst superset programs save you time (getting you done
in half the time of a traditional resistance workout) while helping
you burn more fat.

#5 - To see your abs, a man will need to be close to 10% fat and a
woman will need to be at about 16% fat.

Of course, the more muscle you have, the easier it will be too see
your abs, so you'll still be able to see a 4-pack on muscular guys
when they have 12-13% fat.

But the bottom line is that you need to use the Simple Nutrition
plan combined with the short, burst exercise workouts to burn
belly fat to see your sexy abs.

BONUS Tip - A great way to work your abs harder than normal planks
is the Stability Ball Plank.

Research reported in Men's Health magazine reported this exercise to
be 30% harder on your abs than a regular plank.

And last Friday I used an interesting technique with this exercise
that caused my abs to be sore for days. But that's another story for
another weird abdominal exercise article - coming soon!

Remember, for the best flat abdominal exercises and belly fat burning
circuits, you need the TT for Abs Home Exercise DVDs & Simple
Nutrition plan from this website:

=> Turbulence Training for Abs DvD's <<< VIP LINK!

Turbulence Training for Abs DvD's $100 Off VIP LINK

 

Turbulence Training for Abs Dvd's

Hey There

 

I just want to thank you for all of your questions about ab training
and for your feedback and emails.

Based on what I've heard from you, what you really want are Workout
DVDs where you and workout with a top fitness expert...

So I have great news for you.

World-famous Men's Health and Women's Health fitness expert Craig
Ballantyne has spent the last 3 months working night and day to
record these workouts for you...and now they're here!

These workout DVDs are for you:

=> TT for Abs DvD's VIP LINK

And for the next 3 days you'll save over $100 off the regular price,
plus you'll have the option of using a SPECIAL payment plan to make
it even easier for you.  

Here's what you'll get in this amazing 19-DVD set that will be
shipped to your doorstep:

16 TT for Abs Workout DVDs and 1 Workout Manual

1 Simple Nutrition DVD and Manual

1 TT 15-Minute Workout DVD

1 TT Beginner Total Torso Training DVD

Now you'll have enough workouts to keep you busy for over 6 months.

=> TT for Abs DvD's VIP LINK <=== These were made for you

PLUS, you'll get Free Shipping - as Craig Ballantyne has agreed to
do me a favor and pay the shipping costs for you.

That's a great deal, because I know some fitness companies that
charge extra just so they can make more money on shipping!

And yes, it's free shipping no matter where you live in the world.
Our gift to you.

It doesn't matter if you live in Dubai, Sydney, Auckland, Paris,
Dublin, London, Vancouver, LA, Boston, Dallas, or Timbuktu, the
shipping costs are on Craig!

Again, we just want to say Thank You for your feedback, your support,
your questions, your blog comments, and your emails.

You are amazing - and I can't wait to hear about your success with
the new TT for Abs DVDs.

Click here to get your TT Workout DVDs & workout with me at home:

=> TT for Abs DvD's VIP LINK

You will do every exercise, every set, and every rep together with
Craig and he'll coach you on form and motivate you...and he'll be
working just as hard as you. You'll even do intervals together.

And trust me, this DVD set is worth it for the Simple Nutrition
information alone.

But hurry, this special $100 off DVD-release sale is only available
until Wednesday, April 14th at 11:59pm...and then the price goes up
and you won't get free shipping anymore. Sorry!

And of course, you ALWAYS have Craig's Canadian-Strength 60-day
guarantee that you'll love these workouts and that they will fix
your abs problems. We promise.

So don't wait, let's get started, and soon Craig and his workouts
will be "showing up on your doorstep" ready to workout with you
anytime you want.

You'll even get to hang out with Craig and Bally the Dog in his
kitchen when you watch the Simple Nutrition DVD.

Here's the link to get your DVDs - with a payment plan if you need it:

=> TT for Abs DvD's VIP LINK

BodybuildingArticles.com

PS - Make sure you save over $100 before Wednesday night...

...and you'll get free shipping on the TT for Abs DVDs here:

=> TT for Abs DvD's VIP LINK

PPS - Bally the Dog co-stars in the Simple Nutrition DVD.

You'll get to see him eat all of Craig's food.

Oh, and there's a goofy blender blooper in that DVD too. Enjoy!

The 5 Laws of New School Fat Loss

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training

I've just spent another weekend explaining what Turbulence Training
is to new potential clients. By the end of the day I had my speech
memorized, and decided to turn it into a new article for you called,
"The 5 Laws of New School Fat Loss".

Here goes...

Turbulence Training is a structured routine that I came up with
that allows you to get the most results in the least amount of
time, no matter what your goals.

This revolutionary new workout system evolved from both scientific
principles as well as personal experience.

And it originally came to me in a dream in University. (Just kidding.)

The truth is that during my graduate years at University, I was
searching for an efficient and effective way to stay lean while I
was stuck in the lab for up to 16 hours a day doing my thesis.

Obviously, I didn't have a lot of time to exercise...

So I based a new program on what I had read in hundreds of fat loss
research studies, as well as my countless past workouts that I had
recorded faithfully over the years.

And from that research and from my own personal workouts and results,
Turbulence Training was invented and have given rise to the 5 Laws
of New School Fat Loss.

Law #1) Use intense resistance training

NOTE: This doesn't just mean lifting heavy weights...it could also
mean doing difficult bodyweight exercises or even explosive exercises
(like I use in the TT circuits).

Here's why...

Intense resistance training stimulates what is called muscle protein
turnover. This is important for two reasons:

a) It causes your body to burn extra calories and belly fat when you
are not training (so while you recover, etc.).

b) It stimulates muscle re-modeling.

That means it will help you maintain your muscle (and sculpt your
body) even while you are eating fewer calories and burning fat.

However, if you rely only on light weight & high reps, you won't
keep that muscle and your metabolism will decrease.

Law #2) Switch from slow cardio to interval training.

Research shows that interval training is more effective for burning
belly fat than regular cardio - even when you don't change your diet!

Interval training is what separates people with 20% fat from those
men and women with the lean, athletic, sexy abs body type.

Interval training also builds better sport conditioning and
"everyday fitness" that is more practical in life.

For example, how often do you ever need to run 5 miles? Pretty much
never, right?

But how often do you need to climb a few flights of stairs or chase
one of your kids? Those are every day demands...and will be best
improved by interval training, not 30 minutes on the elliptical machine.

Law #3) Use non-competing supersets to do more work in less time.

By using the Turbulence Training system of non-competing supersets,
where you do 2 unrelated exercises back to back, you'll avoid
muscle fatigue and get more work done in less time.

Therefore, you'll burn more calories compared to traditional workouts.

This is one of the major reasons Turbulence Training is so efficient
and effective.

Law #4) Use Total Body Workouts

Skip the classic steroid-bodybuilder method of doing one body part
per day. That will only give you overuse injuries and a big body set
up for more injuries & chronic pain in the future.

Not what you want, right?

Of course not. So switch to three total-body workouts per week,
using a variety of exercises, and when possible, using a variety of
training methods - from dumbbells to kettlebells to bodyweight
exercises. That's what you'll get in the latest TT workouts here:

>>> TAKE THE TURBULENCE TRAINING $5 Trial <<<

Rule #5) Change Your Workout Every 4 Weeks

The Turbulence Training workouts are changed every 4 weeks, and
sometimes every 3 weeks for advanced results.

Why?

To avoid the dreaded fat loss plateau. If you've been doing the same
workout over and over for more than 4 weeks, your results will slow
down and eventually come to a complete stop.

You MUST change your program...and that's why I create not just one,
but TWO new Turbulence Training workouts every month for TT Members,
so that they will always have a new program to keep their fat loss
results moving along.

In fact, the Turbulence Training System is simple to adapt and easy
to modify for the creation of an endless number of workouts - a
great thing to know if you are a personal trainer or simply someone
that loves the body transformation results of a fast workout.

Whew!

Now a lot of this info was new - and even shocking - to the people I
spoke too yesterday. They were still a little skeptical. And that's
fine, it's totally natural.

So I suggested they try out the program for a few weeks, and you can
do that too with the 21-day trial here:

>>> TAKE THE TURBULENCE TRAINING $5 Trial <<<

For less than 5 bucks (that's less than the price of an apple, a
banana, and a water here at the hotel!), you can try out the 5 Laws
of Fat Loss and the Turbulence Training program for 3 weeks.

I promise you'll love the program and the fast fat loss results you
are getting. And if for any reason you don't, just let me know and
you won't pay a penny more.

Say goodbye to the old-school workouts and fat loss plateaus and use
these 5 laws of new school fat loss to finally get results.

Now you know what really works,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

>>> TAKE THE TURBULENCE TRAINING $5 Trial <<<

5 Big Fat Burning Tips

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training

I was just reviewing a big file of all the new exercise, diet, and
research proven fat burning tips I wrote down for 2009, and I
wanted to share 5 BIGGIES that can help your clients get more
results AND make your awesome workers even better.

So here we go:

#5 - Recent research shows shuttle-running is tougher than running
intervals in a straight line...

...so if you want to burn fat faster than ever, make sure you
incorporate old-school shuttle runs (i.e. classic suicide type
drills) into your fat burning interval programs.

You'll find these new shuttle runs in the latest TT programs,
including the new TT Bootcamps 2.0 System.

#4 - Use a food log.

"According to Men's Health (Feb 2009, p 38), keeping a food log
helped subjects lose 3.5 more pounds than subjects that didn't keep
the log."

#3 - Hit a personal best in each workout.

This is an oldie, but a goodie. There are a few reasons you need to
do this:

a) First of all, everyone loves progress, and if you can achieve a
personal record in each workout (i.e. could be # of pushups, plank
time, etc.), then you will feel a HUGE sense of accomplishment.

b) More personal bests = more results. Plain and simple.

c) You will get addicted to the workouts, and always want to come
back for more attempts at breaking records.

#2 - Get a trainer or join a bootcamp.

"According to Men's Health magazine, (Dec, 2009), beginners who
work with trainers get more results than beginners who workout by
themselves". Guaranteed.

#1 - Read a motivational quote every morning.

I promise you that it will elevate your motivation and inspire you
to reach your fat loss goals.

Here's the first motivational quote you can read tomorrow morning:

"Be loud and proud of the healthy changes you are making in your
life. There are many more folks secretly wishing someone will take
charge and be a healthy role model for them. It might not happen
overnight, but if you continue to lead by healthy example - without
preaching or being condescending - you can build an entourage that
will help you reach the next level." - Craig Ballantyne

Those are 5 unique tips to help you lose fat.

Bodybuilding Articles

5 Nutrition Tips for Fat Loss

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training

This is always tough to admit, but nutrition is more important than
your workouts when it comes to fat loss.

And since diet is more important than exercise, I've decided to
spend a lot time sharing nutrition tips this week, starting with
these 5 diet secrets:

1) Your nutrition program doesn't have to be extreme.

Hold up on making any extreme diet changes. Make sure the nutrition
plan you've chosen is sustainable. Simple diet changes go a lot
farther than you might think.

Why not just eat more whole, natural foods rather than trying to go
on an impossible-to-stick-to ultra-low carb extreme plan?

2) Get the junk out of the house.

If it's in your house, you'll eat it...and trust me, this goes for
me too. When I visit a relative's house for holiday, I always eat the
treats they have sitting around. That's why I keep the junk out of
my house.

So whatever your weakness is, keep it out of your home.

Success is that simple.

3) Fill in the "diet-killing" gap.

For some folks, the diet-killing gap is between work and dinner.
For others, it's between dinner and bedtime, but for almost
everyone, there is a point in the day when we suffer from mindless
eating.

So make sure you have alternatives...as soon as you come home from
work, cut up vegetables and dip them into hummus. That will keep
you full on a small amount of calories.

After dinner, if you need something sweet, stir up chocolate
protein powder into a small bit of plain yogurt. That will satisfy
you.

4) Chew your food 5-10 times before swallowing.

Most people eat so fast they only about 1-2 times. You'll really
notice a difference and you'll slow your eating so you feel full.

5) Have a bowl of broth-based vegetable soup before a meal.

American researcher Barbara Roll has published a lot of studies
showing that this will help you reduce the food you eat.
Surprisingly, consuming just water doesn't seem to do the same
trick.

So those are just 5 of the diet secrets we have for you this year.

Stay tuned for proven secrets to help you lose fat in 2010.

>>> Turbulence Training $5 Trial <<<

Bodybuilding Articles

Fat Loss - 1 Mistake All Women Make

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training

*

Following the cardio mentality and depending on the cardio
confessional is the biggest mistake that all women make when it
comes to fat loss. Let me explain...

On Saturday morning I was walking home from the gym when I passed
by a young women - about 28 years old - who was talking on her
iPhone.

And I heard her say, "I'm going for a walk now to get some exercise
because I'm going out for a bad dinner tonight."

And I just wanted to yell, "No - no - no - no - no! That doesn't
work. It never has, it never will."

You can't out-cardio a bad diet.

Every woman I've ever met has made this mistake and had that
"cardio confessional mindset" at one time or another - and it goes
for most of the guys I know, too.

Unfortunately, at best, this poor girl will probably burn an extra
300-500 calories during her walk - if it's a really, really long
walk. But at dinner, she's likely to eat 400-700 calories during
the appetizer or consume that in liquid calories alone!

(NOTE: By "bad dinner", I'm guessing she meant a high-calorie meal,
and not a pity date with a deadbeat ex-boyfriend.)

The bottom line is that a single cardio session will not beat a bad
diet.

Now you might be thinking, "At least it's better than nothing."

But is it?

Remember, as I've mentioned in the past, one British study found
that some people OVEREAT in response to cardio exercise.

So when dinner comes around, this poor girl might think, "Oh, I did
that long walk today, so I can treat myself to a bigger dinner or
dessert."

The only thing that comes close to beating a bad diet is interval
training and resistance training.

Back in 2007, an Australian research study on interval training was
getting a LOT of press for the surprising results. In the study,
women who did interval training were able to lose belly fat without
changing their diet.

In fact, one subject, named Louise, said this:

"My diet was pretty bad back then, with lots of sweets, lots of
junk food...doughnuts and sugar -- it was awful."

And yet by the end of this study, interval training helped Louise
burn 8kg of fat in just 15 weeks - WITHOUT changing her diet.

Perhaps it IS POSSIBLE for you to out-train a bad diet - but only
if you use interval training.

And that's just another reason the best short, burst fat burning
workouts are based on this specific type of fat burning exercise.

So here's what you need to do:

1) Give up the "Cardio Confessional Mentality" and understand that
you can't "out-cardio a bad diet".

2) Stick to your simple lifestyle nutrition plan 90% of the time
and then enjoy your 10% reward meals GUILT-FREE.

3) Use interval training to burn the fat and resistance training to
sculpt your body.

It's that simple - a 3-step system for fat loss success that is
guaranteed to work every time.

Here's the program that shows you EXACTLY what to do:

=> Turbulence Training $4.95 Trial

Enjoy guilt-free eating and fat loss with this mindset.

********************************************************************

More big news and big commissions coming your way!

To your success!

Your friend,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

*

Click here for more info: >>> Turbulence Training $4.95 Trial

Bodybuilding Articles

Losing Belly Fat Fast For Men

If you want to lose belly fat and build muscle, you can do it by making one
simple change to your workout program.

Most guys make the big mistake of doing long, slow cardio and doing a few
weight machines and thinking that will help them lose body fat, but it's not
that simple.

First of all, slow cardio is boring, so most guys end up skipping those
workouts anyways. And second of all, research has shown that when men do 6
hours of cardio per week for an entire year, they only lose 6 pounds.

At that rate, it will take forever for you to lose your beer belly. Instead,
you need to stop doing cardio. But that's good news, right? You'll save time
and you won't dread your workouts.

Now about those weight machines...if you are doing the same workouts over
and over again, your body will not change. You won't lose fat, you won't
gain muscle, and you won't be able to get lean and have a flat stomach.

Instead, you'll be stuck with a skinny-fat body and a little bit of a belly.
So here's what you need to do.

First, focus on total body exercises. You don't even need weight machines.
You can be doing squats, lunges, pushups, bodyweight rows, chinups, and
pullups, if you prefer to use only bodyweight exercises. Alternatively, you
can switch to dumbbells and free weights for more traditional gym exercises.

But either way, you need to have more variety in your program. Plus, you
need to apply the one simple trick to your training program.

And what is that one simple trick?

What you need to do is increase your training intensity.

Sure it's "hard" to do 45 minutes of cardio, but if you can do something for
45 minutes straight, that's NOT intense.

So you need to switch from slow cardio to intense interval training, and
from easy weight machine circuits to intense resistance training supersets.

By doing that, research shows that you will lose belly fat faster than with
cardio, and you will burn more calories in the hours AFTER exercise - even
when you are sitting on the couch watching TV.

Plus, intense workouts are shorter - and often only take half as long as the
slow cardio, weight machine circuit type programs.

So let's review. Make one simple change to your program by increasing
exercise intensity. By doing that, you'll save time and lose belly fat.

To get the exact details - which take a lot more space than we have here -
on how to do short, burst workouts to burn belly fat, then get started with
the world's most popular fat burning workout system, Turbulence Training.

It's been proven by tens of thousands of clients all over the world, and has
been featured in Men's Health and Men's Fitness magazines as the fastest
workout to help guys lose belly fat and build muscle. And you can even do
these workouts at home.

Click here for more info: >>> Turbulence Training $4.95 Trial

Bodybuilding Articles

Turbulence Training Fat Loss Bodyweight Workout

>>> Turbulence Training $4.95 Trial

Did you know that you can get an amazing workout from ONLY bodyweight
exercises...

...and that this workout can be done LITERALLY anytime and anywhere?

Check out this workout from Men's Health and Women's Health magazines
fitness expert, Craig Ballantyne. It uses his world-famous Turbulence
Training workout secrets to help you lose belly fat without equipment.

Warm-up Circuit - 2 rounds - Spend 15 seconds on each exercise.
1) Jumping Jacks
2) Bodyweight Squat
3) Pushups
4) Mountain Climbers
5) Prisoner Forward Lunges
6) Stickups

Strength Superset

1A) Toughest pushup for 30 seconds
1B) Toughest single leg exercise for 30 seconds per side
- Rest 1 minute before repeating this superset

Water break - 2 minutes

Conditioning Circuit - 20 seconds per exercise
1) Prisoner Squat
2) Pushup Plank
3) 1-leg hip extension
4) Close-grip pushup
5) Side Plank
- Rest 1 minute before repeating this circuit

Water break - 2 minutes

Final Circuit - 20 seconds per exercise
1) Split Squat
2) T-pushup
3) Prone Stick-ups
4) 1-Leg Deadlift
5) Squat thrusts
- Rest 1 minute before repeating this circuit

Water break - 2 minutes

Stretching Circuit - 20 seconds per stretch
1) Hip Flexor Stretch
2) Glute Stretch
3) Chest Stretch
4) Hamstring Stretch
5) Shoulder Stretch
- Rest 1 minute before repeating this stretching circuit

Done!

So much fun, and no equipment needed. You can do this at home, at
the park, in your office (we won't tell!), and even in a hotel room
at a hotel - it no longer matters how bad the hotel gym is!

For more amazing Turbulence Training workouts, visit this website:

>>> Turbulence Training $4.95 Trial

Bodybuilding Articles

5 Unique Fat Burning Tips

By: Craig Ballantyne, CSCS, MS
Author, Turbulence Training

I was just reviewing a big file of all the new exercise, diet, and
research proven fat burning tips I wrote down for 2009, and I
wanted to share 5 BIGGIES that can help your clients get more
results AND make your awesome workers even better..

So here we go:

#5 - Recent research shows shuttle-running is tougher than running
intervals in a straight line...

...so if you want to burn fat faster than ever, make sure you
incorporate old-school shuttle runs (i.e. classic suicide type
drills) into your fat burning interval programs.

#4 - Use a food log.

"According to Men's Health (Feb 2009, p 38), keeping a food log
helped subjects lose 3.5 more pounds than subjects that didn't keep
the log."

#3 - Hit a personal best in each workout.

This is an oldie, but a goodie. There are a few reasons you need to
do this:

a) First of all, everyone loves progress, and if you can achieve a
personal record in each workout (i.e. could be # of pushups, plank
time, etc.), then you will feel a HUGE sense of accomplishment.

b) More personal bests = more results. Plain and simple.

c) You will get addicted to the workouts, and always want to come
back for more attempts at breaking records.

#2 - Get a trainer or join a bootcamp

"According to Men's Health magazine, (Dec, 2009), beginners who
work with trainers get more results than beginners who workout by
themselves". Guaranteed.

#1 - Read a motivational quote every morning.

I promise you that it will elevate your motivation and inspire you
to reach your fat loss goals.

Here's the first motivational quote you can read tomorrow morning:

"Be loud and proud of the healthy changes you are making in your
life. There are many more folks secretly wishing someone will take
charge and be a healthy role model for them. It might not happen
overnight, but if you continue to lead by healthy example - without
preaching or being condescending - you can build an entourage that
will help you reach the next level." - Craig Ballantyne

Those are 5 unique tips to help you lose fat.

For more fat burning workouts visit:
>>> Turbulence Training $4.95 Trial

Bodybuilding Articles

5 Guaranteed Fat Burning Tips for 2010

If it's January, it must be crazy time in the gym...and it must mean
that every huckster out there is selling the magic potion to help
folks lose the blubber.

Be very careful about "gurus" who make claims that sound too good to
be true...after all, none of that stuff has worked in the past, why
would it start working now?

It's easy to get caught up in the latest "weight loss craze", but
it is essential for you to never stray too far from the basics.

The basics are what work time and time again. That's how the TT
Transformation Contest winners get such great results.

The 5 simple steps to success are:

1) Review your food journal.

Research shows that if you use a food journal, you should lose up to
3.5 pounds more than if you didn't. Pretty simple, huh?

2) Use Fitday.com to see if your calories have crept up.

When people ask me how many calories they should be eating, I simply
tell them to do three things.

- Go to Fitday.com and find out how many calories they are eating now.
- Cut that number by 20% if they are not losing weight.
- Improve the quality of their diet by eating at least 5 servings of
fruit and 5 servings of vegetables each day (in addition to your
other healthy foods).

The fat will fall off with this simple guideline.

3) Stop doing long, slow, boring cardio and switch to interval
training.

Unless you are training for a marathon, a 10-K, or if you just love
cardio more than life itself, there's really no reason to do long,
slow boring cardio.

Switch to shorter interval training sessions and you'll get more
results, have more fun, and do it all in less than half the time.

4) Review your workouts for best results.

In addition to your food journal, you should keep a workout journal.
This will allow you to go back through your past workouts to find
out which ones worked best for you and which ones you enjoyed. If
you're struggling now, I suggest returning to the program that gave
you the best results in the past.

5) Include resistance training in your workouts to help you sculpt
your body.

Look at your body as a sculpture...sure you might have a little
extra plaster on it, but you'll get that off fastest with nutrition,
not long cardio.

So use nutrition to lose the fat, and resistance training supersets,
like the ones in the world-renowned Turbulence Training program,
and you'll sculpt your body like a beautiful work of art.

If you're ready to go sleeveless, to get a flat stomach, and even
to show off your body at the beach, then you're ready for the world's
most popular home-workout program, Turbulence Training.

As featured in Men's Health, Women's Health, Oxygen, Men's Fitness,
and even Prevention magazine, Turbulence Training and Craig
Ballantyne's fat loss tips have been used by millions of men and
women all over the world.

And now you can try this legendary workout program for less than the
cost of a fast food combo.

Click here to try out Turbulence Training for less than 5 bucks:

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Bodybuilding Articles

Turbulence Training DVD

Today is the day!

The time to change is now.

The time to finally take action on your health and fitness, to lose
fat, to boost your energy, and to dramatically increase your
confidence is right now - this very second - today.

So what should you do?

First, get started in the Turbulence Training Transformation Contest.

There is no cost to enter.

And remember: A 12 week transformation is only 0.3% of your life. If
you focus on learning about your body for 12 weeks it will allow you
to be lean forever.

The TT Transformation is the 0.3% solution you've been looking for.

Second, stick to the basics.

Sure it's easy to get caught up in the latest "weight loss craze",
but it is essential for you to never stray too far from the basics.

- Keep and review your food journal regularly.
- Use a proven, structured workout program that gets you maximum
results in minimum time - you don't even need a gym membership.
- Surround yourself with social support at home, work, and online.

These are the 3 most important factors in your fat loss success.

Third, I want you to put a little urgency into your fat loss program.

IMAGINE: What if you had to lose 10 pounds in 10 weeks or you lost
your job, could you do it?

Imagine you had to go to jail if you skipped your workout to sit on
the couch instead - would you make that workout?

You just need to find compelling motivation to stick to your plan,
so spend some time in reflection on that - and find YOUR REASON.

Remember...

Nobody gets old by surprise.

Nobody.

No one is in a "perfect environment" to transform their body. We all
have stress and time limits. That's why you need a proven plan.

So those are the 3 main things you must change today.

f you want the best fat loss program to help you transform your
body in the comfort of your own home, I have amazing news for you.

Super-Trainer Craig Ballantyne has released DVD copies of his
complete Turbulence Training workout package - plus his bodyweight
workout system - to help you lose fat at home.

That's the good news...but the bad news is that there are only 37
copies available and the DVD's are only available on a first come,
first serve basis here:

>>> Turbulence Training DVD Set

You will get:

- TT for Fat Loss DVDs (includes "lecture" from my kitchen)
- TT 6-Month Bodyweight DVDs
- TT Hotel Room Workouts DVDs
- A signed copy of my "Just Say No to Cardio" book
- A 1-year Platinum TT Membership
- Plus free shipping anywhere in the world

But again, there are only 37 copies left. Please get yours now and
start your fat loss transformation today.

>>> Turbulence Training DVD Set

3 Amazing Fat Burning Interval Training Options

By: Craig Ballantyne, CSCS, MS
Turbulence Training

If you are looking to cut down on the amount of time you spend in
the gym without jeopardizing your fat loss goals, then including
interval training alongside your strength training program is the
only way to go.

Just imagine spending half the time in the gym - if not more - and
getting way better results. Isn't that what you deserve?

I thought so.

And to make the notion of ditching long, slow, boring cardio even
more convincing is the fact that you will be far less susceptible
to sustaining an overuse injury with interval training.

For some of you, however, the thought of giving up your daily
cardio machine routine is too much to bear. But not to worry
because you can still use your favorite machine, but we'll just
tweak things a bit so that you get more out of your workout in half
the time.

1) Interval Training Option #1 - Classic Intervals

For example, try incorporating intervals on the treadmill by
running hard for 30 seconds, at an 8 out of 10 intensity level,
followed by 60 seconds of light recovery at a 3 out of 10 intensity
level.

That is one interval, and so you will repeat this process up to 6
times, while using a five minute warm-up and a 5 minute cool down.

Each week try to do more squats in the same amount of time. This
may sound easy, but trust me; it can be as difficult as you make
it!

2) Interval Option #2 - Short Burst Squats

I personally recommend a Gymboss timer for this type of training,
but it isn't essential.

So, for the bodyweight interval training you will do as many
bodyweight squats as you can for 20 seconds and then hold the
bottom position for 10 seconds, then repeat your squats for 20
seconds, and then hold at the bottom for 10 etc. Repeat these
intervals for 8 rounds.

3) Interval Option # - Kettlebell Swings

If you have a kettlebell, you can do swings or kettlebell squats for
30 seconds and then walk for 30 seconds and alternate for 6-10
rounds. That's a great way to finish a fat burning workout.

Alright, so those are just three of the countless ways in which you
can include interval training into your workouts that will burn fat
faster and help you avoid spending more time than necessary in the
gym.

Turbulence Training