ne ararsan burada :): burn fat

burn fat etiketine sahip kayıtlar gösteriliyor. Tüm kayıtları göster

23 Şubat 2011 Çarşamba

How to Lose Manboobs
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

You don’t have to go through life with man boobs (otherwise known as male breasts). In fact, you can burn away chest fat and get rid of your manboobs forever with just three short, but intense workouts per week.

Getting rid of manboobs is as simple as getting rid of any other fat. You need to cut back on the junk, and fill up on the intensity. Turbulence Training is the fastest fat loss workout you can do at home. You don’t need fancy equipment or

Listen, women love a chiseled chest, but are turned off by the site of manboobs poking through a sweatshirt. That’s why I’ve put together a fat burning program that focuses on building muscle and blasting fat with all sorts of push-ups, chest exercises, and intervals. In fact, even the Turbulence Training abdominal workouts work the chest and help convert those man boobs back into a real man’s chest in just weeks.

You can gain muscle and lose fat with short workouts. You don’t need to be training 6 days per week or spending hundreds of dollars each month on fancy (but worthless) supplements.

Soon you’ll be the guy who is first to take his shirt off at the beach. No more hiding under sweats in the middle of July, or avoiding the water because you don’t want anyone to see your manboobs.

And no matter what anyone says, you don’t have to rely on surgery. Besides, that will leave ugly scars that will leave you just as self-conscious as when you had man boobs. The only fix is a permanent lifestyle change, thanks to the 3 short workouts per week of Turbulence Training. You’ll see changes in your man boobs, love handles, and arm definition within weeks, going from male breasts to ripped abs in the process.

Turbulence Training is not like all those other aerobic, slow cardio programs you’ve tried in the past that didn’t work. And it’s not a wimpy machine circuit that just ends up being a waste of your time. Instead, Turbulence Training is a unique exercise system that you can do in the comfort of your own home, so that no one at the gym can point or stare at your chest – at least not until they are staring with respect.

The fastest way, the safest way, and the only way to get rid of man boobs is with strength training and interval training. Combine that with Dr. Chris Mohr’s sensible nutrition guidelines, and you’ll have a new body, and a new chest in just weeks.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

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, visitwww.TurbulenceTraining.com

How to Gain Muscle & Lose Fat
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Are you ready for my famous "gain muscle or lose fat" chart?

I know this is going to make a few people mad, but it's the truth about whether a guy should lose fat or gain muscle. If he doesn't stick to my recommendations, he won't get the ripped abs and muscles he wants.

I often get scrawny guys asking me how to lose fat, when they have no muscle underneath the fat...they think they will look good if they "get ripped", but in reality, will look like they are starving. They should focus on gaining muscle instead.

This is a harsh lesson in reality, but too many guys are trying to lose weight when the focus should be on gaining muscle.

In fact, through my experience in working with athletes and dozens of men in the gym trying to lose fat and gain muscle, I've come up with a height-weight chart that determines whether or not you should lose weight.

Here's the chart identifying the cut-off weight for muscle building, and the rule below.

5'6" - 140 pounds
5'7" - 145 pounds
5'8" - 150 pounds
5'9" - 155 pounds
5'10 - 160 pounds

And so on. For every inch taller, add 5 pounds. For every inch shorter, subtract 5 pounds.

For example, if you are 5'8", 150 pounds, you should NOT be focusing on losing weight. You need to gain muscle if you want to look good on the beach and have muscle. Focusing on weight loss would be the worst thing you could do. If you do, you'll look like crap, and practically anorexic, to be blunt.

Instead, you must focus on gaining muscle. This will improve the appearance of your body, and take you from a stick-figure to a lean, muscular physique with a better chance of seeing your abs.

And don't worry, you're not going to look huge. At 5'8", a guy would have to be at least 180 in order to be considered "jacked" or "huge".

And the best news of all? Because skinny guys are untrained, simply starting a muscle building program will give them maximum fat loss and muscle gain at the same time. They are going to get the best of both worlds.

To use Turbulence Training to gain muscle and lose fat, simply stick to the weight training workouts only. Avoid the hard interval cardio for at least 4 weeks as you gain muscle, and eat extra calories right after your workout (as well as having a bigger breakfast than normal). These two changes will
allow you to gain muscle and lose fat.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Cardio is a Waste of Time for Fat Loss
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

While the mainstream fitness media still insists that aerobic exercise is a great way to lose weight, Turbulence Training users know that interval training is the better way to burn body fat.

Still not convinced?

A recent study published by the North American Association for the Study of Obesity, subjects aged 40 to 75 were instructed to do 60 minutes of aerobic exercise per day for 6 days per week for an entire year.

Given the amount of exercise, you'd expect weight losses of 20, 30 pounds, or more, right?

Well, the surprise findings showed the average fat loss for female subjects was only 4 pounds for the entire year, while men lost 6.6 pounds of fat over the year. That's over 300 hours of aerobic exercise just to lose a measly 6 pounds of blubber. Not time well spent, in my opinion.

So what's the better way? Stick with Turbulence Training, using interval training and strength training to get better bodysculpting results. With intervals, you'll achieve more fat burning results in less workout time.

The next time you are out exercising, perform a session of interval training. If you are walking or running outside, find an incline that can challenge you for 60 seconds, then walk down for 60-120 seconds, and repeat up to 6 times.

If you walk or run on a treadmill, adjust the incline or speed to safely increase the challenge for 60 seconds, then return to the normal pace for 60-120 seconds, and repeat up to 6 times.

You can also use a rowing machine, bicycle or stationary bike, or even an elliptical machine to do intervals.

But whatever you do, stay away from boring, ineffective cardio exercise workouts and stick with Turbulence Training for your fat burning program.

The Best Ways to Burn Belly Fat
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

Best Ways to Burn Belly Fat

I often get asked, “What’s the best way to burn fat and lose my belly?” People want to know if aerobics is better than strength training, or if traditional cardio exercise is better than intervals.

Well, to say I've done them all would be an understatement.

With over 15 years experience helping others, training myself, training for sports, spending countless hours in the gym, AND actually conducting laboratory research studies on different exercise methods, I'm pretty confident in knowing what works and what does not.

But first of all, I want to frame my responses. I'm going to talk about what works for people that have a limited amount of time to exercise, mostly because I expect your readers don't have 90 minutes per day to devote to a workout, unlike the typical audience of a fitness magazine.

That's why there is a huge disconnect between some of the information found in magazines and the ability of the reader to apply it to their lives.

We just don't have 6-8 hours per week for exercise, nor do we need it. If you're a triathlete, you might need that, but not someone that just wants to lose fat and gain muscle.

Having said all that, the bottom line for getting a better body is...

Use bodyweight exercises to warm-up, strength training supersets to build muscle, and then finish your workout with interval training to burn fat in a short amount of time. I've structured my system so that you are in and out of the gym in 45 minutes, three times per week.

You'll do 5 minutes of bodyweight exercises to warm-up. This is a much more efficient approach than spending 5 minutes walking on a treadmill, which really doesn't prepare you for anything except more walking on a treadmill.

Then we move into the strength training supersets, where we use two exercises performed back to back with minimum rest between each. This cuts our workout time, while still giving us maximum results. We only need 20 minutes for this, and we'll use basic exercises, and sometimes even more bodyweight exercises, depending on the client's goal for muscle building.

And finally, we'll do 18 minutes of interval training. A warm-up, followed by six short intervals at the appropriate fitness level for the client, interspersed with short periods of low-intensity recovery. Finish with a cool-down. And that's the workout. Again, about 45 minutes total.

Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn't build a better body.

In fact, there are a few "dark sides" to long slow cardio, including less-than-optimal results, the potential for overuse injuries, and it is an inefficient form of exercise. If you only have 30-45 minutes for your workout and you spend it all on a cardio machine, when are you going to train the rest of your muscles and sculpt a better body?

So the best way to burn belly fat is with a combination of strength training and interval training. It’s fast, it works, and it’s fun!

Fat Burning Exercise Tips for Busy Parents & Professionals

By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

The great thing about strength training and intervals for fat burning is "efficiency". Because you are working harder, the signal to your body to change is stronger. You cut time when you increase intensity and you burn fat faster.

Now don't worry, I won't be asking you to do hill sprints tomorrow if you aren't exercising today. For a beginner, we just do some slightly faster than normal walking intervals. For intermediate fitness levels, we'll pick up the pace about 20% compared to their normal cardio levels, but again, the work periods are much shorter.

The key is, you must shift to a slightly higher intensity in order to cut time from your workout. But the workout also goes faster, and much more importantly, you will get more results and better fitness from these methods.

It's easy to do these workouts first thing in the AM, at lunch, or after the kids go to bed. Plus, you can get a great workout at home with only a bench, dumbells, and an exercise ball. You don't need fancy machines or an expensive gym membership.

And another bonus, you only need three hard fat burning workouts per week. You don't have to be in the gym six days per week.

On your off days, it's important to stay active for at least 30 minutes, but these days should be unstructured and revolve around being active with your family or hobbies. Don't think of them as workout days, think of them as fat burning, stress reducing activity days.

Best Foods for Fat Burning
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

I couldn't be any simpler with my nutrition recommendations 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.

Dirty Trick Beats Fat Loss Plateau
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

I once had a training partner that would put more weight on the bar than I expected. For example, if I planned to do 200 lbs for 8 reps, he would sneak on 210.

And the thing is, I often ended up doing it just as easily as I
expected to do 200.

The point to his dirty trick?

He knew I was stronger than I let my mind believe.

(Note: Don't try this at home. He was also spotting me during each repetition.)

But how can you benefit from this dirty trick?

2 ways.

1) Change your mindset and self-image.

If you are stuck at a fat loss plateau and keep telling yourself you are meant to be fat, then guess what? You'll never win.

Instead, tell yourself you are meant to lose the fat. And believe it when you say it! Picture yourself with a better body. Picture
yourself buying clothes for your new, better body.

Here's a great example of a fat burning mindset shift mentioned by SteveH on the member's forum...

"Yesterday's eating went well. I even resisted a plate of fries and didn't order the burger I was wanting. I used the mindset that Craig mentioned - "I am a healthy person. Healthy people don't eat Burgers and Fries". So I got a turkey sandwich with steamed veggies."

Having a strong, positive thinking attitude will put you on the road to success.

2) Break a new record in the gym each workout.

Your body won't change if you aren't improving. My friend's dirty trick ensured that I was always doing more each workout, and therefore, always making gains.

So for your fat loss workout, pick one area you can improve on each workout. Whether it's one more pushup, a faster interval, or 5 more pounds on an exercise, break a record and you'll bust your plateau.

Train for performance, and the fat burning will follow.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

My Diet Secret
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

I'm not a "low-carb guy" by any means, but I have found something that works wonders for fat loss. And it does involve cutting back on whole-grains.

Back in December, I substituted more fruits and vegetables for any whole-grains in my diet, and I was as lean as I've been in years with this approach. So if you're trying to lose fat and look better than ever this summer, try this approach.

Here are some easy changes to make.

a) Instead of having toast for breakfast, have an apple.

b) Usually have a side of rice at lunch? Have 1 cup of broccoli.

c) Typically have a bowl of cereal at night? Have an orange and an ounce of pecans (or walnuts or almonds), instead.

Think I'm out to lunch?

Check this study ...

(For science nerds like me, here's the reference: Amer. J. Clin.
Nutr. 85: 1465-1477, 2007.)

Woman on a low-fat diet that ate more fruits and vegetables lost
more fat than another group of woman on only the low-fat diet.

After 1-year, the low-fat, fruits and vegetables group (LF-FV) lost more weight than another group of woman on the low-fat (LF) diet only.

Why?

The LF-FV group reported being less hungry, thanks to being able to eat more food than the LF group.

So you'll eat fewer calories if you are filling up on fruits and
vegetables, while keeping un-necessary fat out of the diet.

And isn't the summer a great time to implement this program? With watermelon, berries, apples, and cherries all in great abundance, you can satisfy your sweet tooth naturally, while burning fat with the Turbulence Training fat loss workouts at home.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

How to Break Bad Habits
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

We all have bad habits. Mine are checking email too frequently,
being unorganized, and not always eating enough to fuel full
recovery from my workouts.

Your bad habits might include too much snacking and cheating on
your nutrition plan, coming up with excuses to skip exercise, or
watching too much TV.

Bad habits are the reason we need coaches. One of my coaches is Lee
Milteer, who gave me the exercises below, that I want you to go
through to help you break your bad habits.

If you've been trying to lose fat and get lean by yourself, but
with no luck, isn't it time to get professional help & social
support?

It's hard to change. I know it. I battle against my bad habits all
the time, just like you do everyday. But each day I also make an
effort to overcome the bad habits, just as you should have a plan
in place to overcome your bad weight loss habits.

Don't let insecurity, fear of failure, or the fear of the unknown
hold you back from making changes. Don't be a victim. "Give yourself
PERMISSION to change," Lee says.

So let's take action. Print this email out. Now write down 3 excuses
you are using to avoid making the changes you need to succeed.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

How have these excuses affected your life? What have the excuses
stopped you from achieving? Write down 3 very important things that
you have missed out on because you've allowed yourself to make
excuses.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

Now how do you feel when you fall victim to one of your self-
sabotaging excuses?
______________________________________________________________
______________________________________________________________

What benefits do you get from the excuse? Is it simply that you get
to remain in your comfort zone? That's a big one for me. If I can
convince myself that I need to check my email, then I get to remain
in my comfort zone and avoid the hard work and fear of failure that
comes with writing an article. Or is it the fear of the unknown
that is holding you back? Write down 3 ways you benefit from making
excuses.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

So now we both know why we've created our excuses - to avoid
something. All we need to do now is find a way to overcome these
bad habits. I want you to write down 3 behaviors you want to stop.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

Now write down why you end up doing it...were you bored, fearful,
lazy, etc.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

Now give yourself the permission to change. "Envision the rewards
you will get when you make the change to your life and habits," Lee
tells us. Give yourself a powerful list of reasons for fixing the
habit.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

Working on bad habits everyday will give you an incredible boost
in self-esteem and confidence. With each small successful
improvement you'll build confidence to take on the bigger, badder
habits that are holding you back.

Remember, everyday we are a work in progress. You might have bad
days, but as long as you make overall improvement each week and
month - that is all that matters.

Lee also recommends charting your progress. I have said many times
before that you need to keep records of your workouts and
nutrition. Only then will you know what works and how much
improvement you have made.

And finally, get social support. Don't expect to do this alone.

One research study from Stanford University concluded social
support was the #1 factor for success in an exercise program.

Get in shape for summer fast with Turbulence Training,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

The 3 Best Bodyweight Exercises
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Here are 3 kick-butt bodyweight exercises you can do anytime, anywhere to burn fat, stay energized, and avoid overeating.

Bodyweight exercises help you burn fat shockingly fast, without any fancy equipment.

1) Any Single-Leg Exercise
The pistol (single-leg squat to the floor) is the most advanced
1-leg exercise. But you can also do assisted single-leg squats with a band, or onto a bench, or even with a Stability Ball between your back and the wall.

If you aren't ready for single-leg squats, you can use Bulgarian
Split Squats, Reverse Lunges, regular split squats, or lying 1-leg
hip bridges if you are a beginner.

2) Decline Push-ups
These are harder than normal pushups, thanks to your elevated feet. And in this position, you can still use a close-grip to fatigue
your triceps, a "piked-hip position" to build your shoulders, or
even the Spiderman leg motion to work on your abs.

3) Bodyweight Inverted Rows
I choose these over chinups and pullups because bodyweight rows let your chest rest, while your back is strengthened. It's the perfect compliment to a pushup.

Do 8-12 repetitions per exercise. Don't rest between exercises. Go through the circuit up to 3 times, resting 1 minute after each
circuit.

For a once-per-month challenge, do each exercise to failure in your final round through the circuit.

Get in shape fast with Turbulence Training,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Yes, You CAN Gain Muscle & Lose Fat at the Same Time
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

I have 3 BIG, and I mean BIG fat loss, body changing lessons to
share with you today...

First...

No one believes you can gain muscle and lose fat at the same time. I say, it's true. Not only do my Turbulence Training workouts prove it, but now science agrees.

Researchers from Purdue University showed men and women (with an average age of 61 - with one subject 80 years old!) were able to lose fat, gain muscle, get stronger, lower LDL cholesterol, and improve blood sugar control with a simple strength workout routine.

36 healthy men and women did strength training three times per week for 12 weeks, doing 3 sets of 8-12 repetitions.

By the end, the subjects gained an average of four pounds of lean mass and lost over four pounds of fat. This study show's it is possible to gain muscle and lose - at any age.

And you don't need fancy machines or an expensive gym membership, all you need is a professional program, like Turbulence Training, that you can do in the comfort of your own home.

Next...

I hear from men all the time who claim to be 6% body fat or less
(which is the level of a professional bodybuilder) but still have a
hard time seeing their abs.

This, by the way, is impossible. Listen, if you really are 6%,
you'll have an 8-pack, and you won't need any advice from me.

The problem is too many men and women believe that handheld body fat analyzers are accurate.

The truth?

Recent research shows these tools underestimate the amount of fat you are carrying on your body by 2.4 kg! That's 5 pounds of fat these handheld machines are neglecting to tell you about!

So don't get too smug with your handheld body fat readings, because it's likely underestimating the amount of fat on your body. Besides, its not about the machine, its about the mirror, how your clothes fit, and about losing the inches from your waist.

Worry about those, not some bogus readout on a machine.

And finally...

Everyone knows you don't burn fat with strength training, right? Wrong! A new study hot off the presses from the prestigous Journal of Applied Physiology showed strength training boosts metabolism by 10% after exercise and increases fat burning by 100%.

In this study, subjects did a standard 3-set strength training
program focusing on multi-muscle exercises and showed just how powerful "Turbulence" is for fat loss...

During strength training, you apply "turbulence" to your muscles, causing an increase in your metabolism and fat burning after the workout. That's how you build muscle and burn fat at the same time.

So forget about the "calorie readout" on the cardio machines. While strength training doesn't burn as many calories as traditional aerobic training during the workout itself, it continues to burn calories AND fat long after your workout.

And that's why you get a better body with Turbulence Training than you do with long, slow, boring, less-effective cardio.

Turbulence Training: Build muscle, burn fat, at the same time.

Get in shape fast with Turbulence Training,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Here are the respective references for those 3 studies...

a) Am J Clin Nutr. 2007 Apr;85(4):1005-13.

b) J Appl Physiol 102: 1767-1772, 2007.

c) Hormone Research 2007;68:8-10.

PPS - Cut your workout and enjoy more time OUT of the gym...

"I used to think you needed to spend hours in the gym everyday in order to see results. With the help of CB and TURBULENCE TRAINING, I have reduced my workouts from 2 hours per day, everyday, to 50 minutes every other day. All the while I have trimmed over 60 lbs. of body fat off my now lean and muscular body. Thanks CB!!!"
Rob Vickers

Weight Loss for Women At Home
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

A woman's workout should consist of leg raises, biceps curls with
soup cans, and triceps kickbacks with water bottles.

Can you believe that silliness?

Neither can I, but that is what passes for "professional fitness
advice for women" these days.

I could see this info being accepted in the 1930's (maybe?), but in the year 2007? Please...

Does anyone really believe that biceps curls with water bottles is going to prepare women to carry their children to bed, a bag of heavy groceries in from the car, or swing a sledgehammer during home reno's?

No way. You need real-world workouts and fat loss advice. Not fluff.

Am I the only one that finds those types of recommendations
disrespectful to the physical capabilities of women? You'd think
that Linda Hamilton's chin-up scene in Terminator 2 would have turned the tide of female fitness, or perhaps Demi Moore's GI Jane.

I've watched women get fit fast at almost any age with Turbulence Training. In fact, we've had girls from 18 to 82 years young kickin' butt with Turbulence Training.

Today, I want to share the story of a classic "supermom", you know the mom with 3 active kids that has to drive them everywhere, eat on the run, and still find room for workouts. Her name is Brandy Kirton, and she'll show you how real women train, eat, and find the time to do it all with proper planning.

CB: Brandy, tell us about your past exercise and nutrition experiences. At what point did you find out about Turbulence Training and what persuaded you to start using it?

BK:
I started working out back on high school. I'm 30 now.

I became a personal trainer for a few years in my early 20's. So I learned a lot about nutrition and weight training. I have been in great shape and not so great shape in the last 10 years. I think I found Turbulence Training just surfing the web and decided to give it a try. I was desperate to lose weight after my 3rd kid.

CB: And how was this a change from what you had done in the past?

BK:
I was doing 30 minutes of cardio and then lifted for 30 mins
3 to 4 times a week. That was if I actually could make time.

I would not work out if I knew I couldnt get it all in. I would
think, "What's the point of 20 mins?".

CB: What kind of results have you achieved with Turbulence Training? And is there anything else, besides the results, you love about the Turbulence Training programs?

BK:
I love how it changes every month so I never get bored. I also love that I have no excuse about not having time to fit it in.

My results have been great. I am getting toned up and consistently loosing inches. I also have a lot more energy.

CB: Do you workout at home or in a gym?

BK:
I have to work out at home. No time to get to a gym.

CB: Has Turbulence Training had a positive impact on your lifestyle?

BK:
Turbulence Training has made a huge impact on me. I dont feel like it takes up my whole day or get bored of the same thing day in and day out.

I feel strong and love the daily emails. It helps me stay motivated.

I work full time, have three kids 9, 5, and 11 months, and a
husband. My older two kids play every sports so there really
is no extra time.

I have to get up at 5:30 to work out before they wake up but its
worth it. I feel great after I am done and no matter what happens that day I have already got my work out in which feels great.

CB: Do you have any social support? If so, how has this helped
you?

BK: My mom comes over in the mornings to work out with me. I need that accountability so that I don't sleep instead. Its hard to get up but I always feel so much better when I do.

CB: What are your daily obstacles and temptations that you have to avoid with respect to nutrition and training? And what
strategies do you use?

BK:
With all the practices, games and running around I have to do its hard not to grab McDonald's with the kids.

I try to either bring food with me or wait until I get home. If I
have to eat out I do try and find grilled chicken or subway.

CB: How do you plan your nutrition?

BK:
I have to go shopping on Sunday to stock up on all my healthy
food. Otherwise I will eat whatever I can find which usually is not good for me.

CB: Thanks Brandy, keep up the great work.

****
The message is clear. Plan, prepare, commit, and be consistent.
Brandy didn't use any magic pills or potions to succeed, she simply found a great workout plan, and did what she had to do.

As a supermom, Brandy practically has to create time out of thin air in order to do her workout, but again, she knows what she has to do and she does it. She's committed. She has social support. She knows the correct options for eating on the run.

She has made the effort to plan for the obstacles (lack of time,
workout motivation) that we all come across. And by doing that,
she's cleared a simple path to success.

And she doesn't waste time in the gym with slow, boring cardio
workouts. Instead, she sculpts her body in half the time with the
Turbulence Training workouts.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Uh-oh, Five Fat Loss Mistakes
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Straight to it. Here are five of the biggest fat loss mess-ups that
I see men and women doing everyday...fix these, and you'll lose fat.

1) Not having back up.

Trying to lose fat without social support is the wrong way to go
about this. Ideally, you'd have your doctor, an RD, a trainer, your workout partner, your spouse, your workmates, and your friends all behind you. Research shows that you'll benefit most from a health professional (i.e. a trainer) and a workout partner that is also successful. Get those two people on your team first, and then work on the rest of the group.

2) Not using a structured program

If you ever go into the gym and wonder what you are going to do first, you're already wasting your time - even before you choose. Get a plan, know what you have to do, stick to it, and see it through. That way, no wasted time wandering around the gym deciding where to start.

3) Not changing your workout after 4 weeks.

That's the longest you should go on one program. If it's been
6-months, give your head a shake. If it hasn't worked yet, why do you think it's magically going to start now. Change it up
frequently. You'll get more results and you'll have more fun.

4) Not realizing your results will come from nutrition more than
they will from training.

You want to lose fat? You have to eat right for fat loss. You can't
train like an animal and then eat junk and expect to lose fat. No
program is that good. None. Diet beats training everytime, like
scissors beats paper. Eat whole, natural foods in 6 smaller meals
each day. Get lots of fiber, lots of protein, lots of vegetables.
Eat healthy fats, avoid trans fats. Drink lots of water and tea. So
simple, so effective. Eat for energy, not for gluttony.

5) Not knowing when to quit.

I get emails everyday from readers asking if they can add even more cardio and more lifting to their current workout plans. After all, if some is good, more training must be better?

Listen, you have to draw the line somewhere. You can't keep adding more and more exercise. First, there is diminishing returns from each additional set you do, and from extra cardio. Second, your body can breakdown fast from too much work, particularly when you are dieting. Overtraining and low calories go together like oil and water. Neither of these combos will make your engine run optimally.

And finally, focus on quality over quantity. The "volume approach to fat loss" from the 1980's (characterized by lots of cardio and lots of carbs) didn't work. For good reason. Stick to high quality nutrition, and high-quality training.

The only thing that matters is results. Not muscle soreness, not
feeling exhausted after each workout, and not feeling deprived of food.

Quality work and quality food for a better body.

300 Movie Fat Loss Workout for Men & Women
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

The 300 movie workout is the talk of the fitness world. It's helped actors chisel Greek Statue bodies while causing weight loss and calorie burning for the rest of us.

The 300 workout is legendary, having been featured in Men's Health and on ESPN. Everyone's looking for the 300 workout on the 'Net. So I made mini-version of the workout for the average guy and gal, see those below.

But first, here's how the original 300 Workout goes...but don't try this at home...

a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps

And remember, there is NO scheduled rest between exercises.
Although eventually, you'll slow down.

I tried this workout last week and managed to get 'er done in only 19 minutes and 7 seconds. But what about a 300 workout for you?

Fortunately, this workout can easily be changed. Appropriate
exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 - still making for a total body challenge.

For example, you might do this 200-repetition workout - this is
great for a man with moderate fitness:

5 Chinups
20 prisoner squats
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight inverted rows

Optionally, you could do 100 reps of rope jumping to finish off 300 total reps.

An intermediate woman could do a 150 rep workout:

5 Bodyweight Inverted Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches

Add in 50 rope skips for 200 total repetitions - or 150 skips for a full 300.

Tough, but fair. So you can do your own version of the 300 workout and build your own Greek God or Greek Goddess body. Work with a trainer to come up with other ideas. And always, train safe.

Don't train like this everyday. Just use one of these workouts once every other month as an extra challenge.

For your regular fat burning workouts, stick to the Turbulence
Training workouts for men and women. You'll boost your metabolism, burn fat, and maximize your fitness so that you'll be ready for your very own 300 test day.

Politically Incorrect Fat Loss Works
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

You know who is your worst enemy in the fight against fat?

Well-meaning fitness professionals that don't want to make you feel bad for being lazy and eating crap. That's who.

They write articles about how "diets are bad", how you can lift
soup cans and get fitness model arms, and how you should exercise in the nice and easy "fat burning zone" to get results. Basically, they give you what want to hear - plenty of excuses for avoiding hard exercise and strict nutrition (the real keys to fat loss).

But I don't. You'll get no such excuses from me.

Here's the real deal on fat loss. You have to work hard in your
workouts and even harder on your nutrition if you want results. Or you can take the politically-correct easy way out and have the same body in 3, 6, and even 12 months from now.

Love me or hate me, I promise you results. Let's take a look at why the PC-solutions don't work...

Q: I've been told to exercise in my "fat burning zone". What's the best cardio method for weight los.

Answer:
Cardio is not the only solution.

Clearly it adds to the energy deficit and overall calorie balance
that favors fat loss.

BUT it's not the "be all & end all" of fat loss success - and that
is anecdotally supported by the number of overweight distance
runners.

I almost never recommend long, slow cardio...simply because no one I train or consult with has the time for this, and it doesn't work any better than shorter, less frequent, more intense interval training sessions.

Five or six days of 45-minute cardio sessions in my fat-burning
zone? Yeah right, like anyone has time for that.

If I told you that you could get the same results (or better, as
recent research suggests) in three 20-minute interval sessions
each week as you could from three or five 45-minute slower cardio sessions each week, which would you choose?

Yes, intervals feel about 10x's harder than regular, slow, boring
cardio. And yes, you won't be able to read your people magazine
when doing intervals. And you might breath a little heavy. So if
you're worried about sweating, than maybe fat loss isn't for you.

But if you don't mind going against the crowd, intervals are worth every second for the superior results.

Q: Should men and women train differently for fat loss?

Answer:
Nope. Next question.

Seriously, the answer is no, but just to add to that, men and women don't have that many differences when it comes to fat loss, so they both do well with the Turbulence Training style workouts.

Now here's one reason why TT may actually work better for women than men...

More women tend to start Turbulence Training after having spent months or years using slow cardio and light (if any) weights. And selfishly, I could not be any happier - because when these dedicated women start using the shorter, more intense strength and interval sessions they make rapid progress and make me look like a genius.

The accolades come pouring in...I have dozens of testimonials from women thanking me for saving them TIME while helping them finally breakthrough stubborn fat loss plateaus (and eliminating the pain from their overuse injuries that occurred due to high volumes of cardio). Their words make me feel like a million bucks because the TT workouts are making these women feel like a million bucks.

That being said, I sometimes make small changes in TT workouts to adapt to a woman's pre-conceived notions about strength training. Some women are very hesitant to lift weights. But you and I know that is necessary for bodysculpting, fat loss, and health benefits such as building bones.

So what I do is sub a few (not all!) of the weight exercises out
and replace them with equal intensity bodyweight exercises. Some bodyweight exercises can be classified as traditional strength exercises (i.e. for a woman that can only do 5 full pushups, the pushup exercise is almost a max strength exercise). But women "mentally" deal with this type of strength training better than putting a dumbbell in their hands.

On the other hand, some bodyweight exercises provide more of an interval training effect (i.e. bodyweight squats). Either way,
bodyweight exercises can put turbulence (i.e. "stress") on the
muscle and boost metabolism and help female clients get the results they want and deserve.

Q: What differentiates Turbulence Training from other programs?

Answer:
That's a tough question to answer, as there are other systems out there that give impressive results in an acceptable time frame.

I will say this however, I am extremely dedicated to Turbulence
Training and the entire "fat loss" cause.

One of the factors behind my dedication is that I find the general concept of fat loss to be so simple, and yet millions and millions of people around the world have an incredibly difficult time achieving their goals.

I want to give them every possible resource available to them to
help them succeed.

So I am constantly tinkering with new workouts, exercises, and
interval methods, and interviewing other trainers and nutritional experts for every single little fat burning advantage I can find. And that comes through in what I offer to the readers of my newsletters and clients that use my programs.

I said in a past newsletter that "Fat loss is easy, once you
realize how hard it is." You have to respect that it's not
something you put on "auto-pilot". Taking the stairs at work
instead of the elevator, parking 100 extra feet away from the door, and subbing 1% milk for 2% milk is not going to help you lose 13 pounds of fat in a year like the politically correct articles
suggest.

You need a politically-incorrect plan to eat right 90% of the time
(i.e. saying "no" when an office-mate brings in doughnuts) and you have to have the best workout plan available to you if you want to get the most results in the least amount of time.

And then you still have to have a plan to help you stick to those
plans - and that should involve a social support group. There are
many tricks and tips to success, so you always have to keep
learning and trying to improve. And that's what I help with in my programs and newsletters.

3 Tips for More Energy
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Last summer I trained a Hollywood starlet who was in Toronto to film a movie. She was a model Turbulence Training client, doing everything I asked in each session including her first-ever
chin-up, except for the Sugar-free Red Bull she insisted on having before each workout.

She said she needed the energy.

Everywhere you go people are looking for 'energy'. Have you been seduced by the ads promising "such and such" beverage will "give you wings", or by stores offering sky-high cups of coffee. Where do you go for your fix? And is it really a fix at all? Or just a patch that leads to an inevitable crash and burn?

In reality, the "energy" we're chasing is simply mental alertness.

And it's no secret that coffee and cigarettes contain drugs that
stimulate your brain, giving you the mental alertness we mistakenly call 'energy'.

If you are searching a better way of living, a life that doesn't
depend on chemicals - literally, drugs! - to keep you awake and
motivated, if you are tired of being tired, then being wired, and
then being tired again, then set the coffee cup down, step away
from the supersized Diet Cokes, and turn to holistic living.

There are better, healthier ways to achieve higher levels of
physical and mental energy.

Here are 3 ways to get more energy, naturally.

1) Exercise

It doesn't matter what time you exercise, just be consistent. Fit
it in based on your schedule and personality. If you have to do it
first thing when you wake up, just do it. Don't even let yourself
think about it. Just get started.

A lot of people think too much about their plan. That's why
Turbulence Training works for so many people...they don't have to think, they just follow the workouts and get done fast.

Focus on intense strength training for 20 minutes followed by a
brief interval training session to boost your metabolism all day
long.

Exercise is a drug. Like caffeine and nicotine, exercise causes the release of many chemicals into your blood, resulting in mental stimulation and an improved sense of overall well-being. Exercise just makes you feel good.

2) Eat smaller, more frequent meals.

Skip the cycle of starving and feasting characterized by no
breakfast, a high-carbohydrate lunch, and a huge dinner. Instead, eat breakfast and then continue to eat every 3 hours for the rest of the day.

Research shows that a high-fiber breakfast helps control appetite and increases mental alertness all morning, and improves your ability to process information.

Do not skip breakfast and rely on a coffee to get you through the
day. Got no time? C'mon! You're an adult, you can get up 10 minutes earlier to have a protein shake, some almonds, and an apple. You're not in high school anymore. No excuses!

3) Eat only whole, natural foods, such as fruits, vegetables,
organic proteins, raw nuts (not roasted in oil), Green Tea, water.

Trying to run on processed foods is a recipe for an energetic
disaster. Stick to whole, natural foods during the day, snacking
rather than binging on big meals, and you'll never feel like dozing off.

If a food is from a bag or a box, it doesn't deserve a place in your
nutrition plan. Avoid all added sugars. Surely, you're already
sweet enough!

Bonus Tip!)
Take mini-breaks during the day to work on your mobility.

Work environments zap our 'energy'. From poor posture, to
eye-strain from computer screens, your office, cubicle, and car
seat will suck the life out of you.

According to Men's Health magazine...

"British researchers recently found that when people exercised
during their workday -- regardless of the duration or intensity of the movement -- they were less likely to feel fatigued, and that translated into a 15 percent improvement in job performance."

Daily exercise breaks are essential to not only boost energy, but
mobility. Each day, as your computer sucks you into its visual
vortex, your upper body becomes rounded forward and tense. You need to reverse that movement. Here's how...

Stickup
Stand with your back to the wall and feet about 4 inches from the wall. Place the back of your arms against the wall with upper arms parallel to floor and forearms at 90 degrees. Stick up your arms over head while keeping your arm against the wall at all times. Slowly return to below the starting position tucking your elbows into your sides and bringing shoulder blades together. Repeat for 12 reps. Do this every 60-90 minutes.

In addition, get outside into natural light whenever possible.

For a complete exercise and nutrition plan to help you burn fat,
sculpt your body, and give you all-day energy, get started with
Turbulence Training today!