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 <<<