Fat Loss Workouts At Home

Is It Possible To Get An Effective And Efficient Fat Loss Workout At Home?

If you have spent any amount of time here you should be well aquainted with Turbulence Training and Craig Ballantyne. When I first heard about it a few years ago I dismissed it at first as a workout for beginners.

After all I had been weight training for years, what benefit could these short workouts be to me? Live and learn. Craig has multiple case studies of advanced athletes getting ultra-high levels of conditioning with Turbulence Training.

That’s Craig in the picture if you didn’t know. I always tell people to take advice from people who are actually in great shape.

Craig works out 3-4 times per week and uses extremely brief 30-40 minute workouts to stay in great shape.

This will be a 2 part post. In part one, I’ll explain a bit about Turbulence Training and why it works so well. In part two, Craig answers specific questions about his workout principles. A great program for the lean muscle, low body fat athletic physique (use Craig’s picture for reference).

Turbulence Training -From The Beginning

Back in 1998-1999, Craig was earning his master’s degree in Exercise Physiology and literally spent 16 hours per day in the lab. He would get there at 7AM and leave at 11PM. He only had 50 minutes of down-time, while the lab’s gamma-counter analyzed blood samples (he was studying the effects of Androstenedione on athletic performance). The gym he trained in was 5 minutes across campus, so that only gave him 40 minutes to get in a solid workout.

How Craig Developed His 40 Minute Lean Muscle Fat Burning Workouts

So with only 40 minutes, his workouts had to be efficient. I failed to mention that he previously worked with athletes as the school’s Strength and Conditioning Coach. The athletes he trained had seen tremendous results with sprint intervals (HIIT)…so that was going to be a big component of his workout. Plus he could do HIIT in 15 minutes, leaving him 25 minutes for strength training. He also knew that high reps weren’t going to be as efficient as low reps. So the lifting part of his workout was brief heavy strength training with low reps.

Strength Training + High Intensity Interval Training The Winning Formula

Does the formula above sound familiar? Well…this is what we talk about on this site…because it develops a lean, ripped, athletic physique with just the right amount of muscle. The cool thing is how Craig makes this formula more time efficient. He does “non-competing” supersets to get the strength training part of the workout done in a much shorter period of time.

What are “Non-Competing” Supersets?

This is a set which involves doing one lift for a body part followed by another lift which works an entirely different body part. You do these sets back to back and then rest for a 30-60 seconds. Basically, this is a way to get more quality sets done in less time. If strength is your goal, then you can rest a bit longer in between these supersets to be able to lift slightly heavier weights.

As An Example: Incline Dumbbell Presses Supersetted with Barbell Bent Over Rows

I always thought that Turbulence Training was just bodyweight circuit training to increase your heart rate by doing exercises back to back. Increased heart rate is NOT the goal of the resistance part of the workout.

The main reason for non-competing supersets is to get more quality work done in less time. Craig’s basic course includes a 50 minute recording that explains the real reason why intervals and supersets work at burning body fat…which goes against the main-stream. It actually makes a lot of sense.

The HIIT Part of The Workout is Very Flexible

When you mention HIIT most people think sprint intervals on a treadmill. I hate using treadmills. It has it’s uses I suppose (it’s just a personal thing with me) and there is one of the great features of Turbulence Training, there are many many ways to get HIIT done without cardio equipment at all. As a matter of fact, here is a bodyweight circuit training workout that is extremely effective.

Bodyweight Exercises to Burn Fat Without Cardio Exercise

Go To Fast Fat Loss Workouts At Home to see the video

 

Get Lean Abs With These Circuit Training Workouts

Circuit Training For Women Burn Fat Gain Lean Muscle

First off let me say even though the title of this article is circuit training workouts for women these workouts are just as effective for men.

In yesterday’s article I gave you the rundown, benefits and misconceptions about circuit training workouts.

The purpose of circuit training is to keep you moving by only allowing you to take minimal breaks between exercises. If you absolutely must rest( this will be based on your conditioning level), you can take 30 seconds to walk around and then start again. Whatever you do, don’t stop moving.

Circuit training is completely different than traditional weight-training programs, but can provide a much greater boost to your metabolism (fat loss) than plain cardio. Circuit training, works because it causes you to keep pushing your body aerobically, while still challenging you anaerobically(lean muscle gains).

Full Body Circuit Training Workouts <=== Click Here To Read The Full Article

The Bodyweight 100 Circuit Training Workout Challenge

Craig Ballantyne is going to take us through the bodyweight 100 challenge workout. I think for someone just starting with circuit training workouts this is a good place to start. After the 100 we will take a look at the bodyweight 200 circuit training workout.

To start, you will perform 20 prisoner squats, maintaining good form by keeping your elbows back and shoulders blades together.

Immediately following the squats, go directly into 20 push ups. If you cannot do 20 repetitions straight, then you can break it up however you desire, or do as many as you can and take a rest.

Next, you will do 10 jumps.

After the jumps, you will complete 10 repetitions of the inverted row, using an overhand grip.

Then immediately go into 20 lunges, alternating sides.

Once you’ve done all the repetitions for the lunges, move on to 15 closed- grip push-ups. For this exercise you want to place your hands shoulder- width apart and your elbows tucked into your sides. Again, if you can’t do 15 in a row, then you might do 5, then 5, then 5.

To finish off you will do either 5 chin-ups or 5 more inverted rows for a total of 100 repetitions.

Now if you don’t make the cut-off time for the Bodyweight 100, then you will repeat this challenge the following week. However, if you do manage to beat the time, then the next week you will move up to the Bodyweight 200.

Exercise List For The Bodyweight 100 Circuit Training Workout For Women

20 Prisoner Squats
20 Push Ups
10 Jumps
10 Inverted Rows
20 Lunges (Alternating Sides)
15 Close Grip Push Ups
5 Chin Ups or 5 (More) Inverted Rows

Now Let’s Try The Bodyweight 200 Circuit Training Workout

Once again Craig Ballantyne from Turbulence Training shows us how to lose fat and gain muscle with the Bodyweight 200 challenge.

This circuit is obviously a little more challenging than the workout above

If you passed the time requirement for the Bodyweight 100, then you’re ready to take on the Bodyweight 200.

Please Go To Circuit Training Workouts For Women for the Bodyweight 200

Turbulence Training And The Belly Fat Coach

Turbulence Training And The Belly Fat Coach

15 Foods that KILL BellyFat
There are three main reasons most folks suffer from extra stomach fat
One of these reasons is that they’re constantly eating the wrong foods!

You've probably already guessed that there are certain foods that KILL abdominal

fat and others that CAUSE it, right?


15 Foods That Burn Belly Fat

Interval Training Complexes Burn Fat faster

Interval Training Complexes An Alternative To Running

Interval training I love it. Great workouts for getting the whole body involved for fat burning and lean muscle gains. But when it comes to the fat loss side of interval training what is one of the most recommended exercises? Sprints. And with good reason. They work.

I have a confession to make. I hate to run. I mean I really hate it. Some kind of mental block or something I guess(maybe all those laps we had to run for high school football who knows).

So what’s the alternative? Interval training complexes. Also known as circuit training, giant sets etc.

So what’s a good way of improving your fat burning and cardio conditioning? Can we do interval training without running? Sure do it in the weight room using interval training complexes.

Interval training is done by doing two or more exercises in a sequence with the same weight (you can also use bodyweight only(check the video at the end of the article), kettlebells, sandbags etc but here I’m talking about using weights). You complete all your reps with one exercise first, then complete all your reps with the next exercise. As an example: When combining a squat with an overhead press, perform 5 reps of squats first, then 5 reps of overhead press without dropping the bar.

Seriously doing interval training complexes demands a ton of work and intensity. Here’s an example:


Complex One

•Deadlift – 6 reps

•Romanian Deadlift – 6 reps

•Bent Over Row – 6 reps

•Power Clean – 6 reps

•Front Squat – 6 reps

•Push Press – 6 reps

•Back Squat – 6 reps

•Good Morning – 6 reps



Complex Two

•Snatch Grip Deadlift – 6 reps

•Snatch Pull – 6 reps

•Upright Row – 6 reps

•Power Snatch – 6 reps

•Reverse Lunge – 6 reps each leg

•Push Jerk – 6 reps

•Jump Squat – 6 reps

That’s 8 exercises at 6 reps each. Each rep is performed with good control and flows directly into the next exercise without rest. At about 2 seconds per rep, this complex should only take about 96 seconds. The key is to just keep the bar moving.


After each complex we rest for 90 seconds and repeat for four complexes

The entire “interval training complexes” program as described will take about twelve minutes.

•Week one: 4 circuits x 6 reps 90s rest

•Week two: 4 circuits x 6 reps 75s rest

•Week three: 4 circuits x 6 reps 60s rest

•Week four: 4 circuits x 6 reps 45s rest

•Week five: 5 circuits x 6 reps 90s rest

•Week six: 5 circuits x 6 reps 75s rest, etc.Don’t underestimate this type of training. Interval training complexes can be grueling. This eight-movement complex x 6 reps has a total volume of 48 reps per set! At only 100 pounds on the bar, that comes out to 4800 pounds of total work per set. So in terms of density, we’re looking at over twenty thousand pounds of total work in, by week four, less than 10 minutes.

That will help melt the fat off the body without having to resort to lighter weights in the workouts or be seen pounding the pavement and will reap its rewards in conditioning and fat loss. Interval training complexes are an excellent fat loss tool for any athlete needing to preserve muscle and strength while dropping fat.


So there you have a better (in my opinion) option to running. Don’t get me wrong I know that doing sprints is a great way to lose fat, I’m not saying don’t do it, if you like to do them more power to you.

Interval training complexes….. Intense YES… Effective ABSOLUTLY.

Here is one of many mini bodyweight interval training complexes you can do. This is great for a begginner to ease into interval training.






Thanks to Craig Ballantyne for this video.

Your 14 Day Fat Loss Guide Lose Unwanted BodyFat

I have a pretty long post for you today. But it is also a very important one for anyone that needs to lose unwanted bodyfat. It is courtesy of Craig Ballantyne of Turbulence Training.

What you are about to get is a 14 day Fat Loss Guide. This is a fast track day by day guide to get you losing fat fast.

So here's your complete 14-day FAST-TRACK guide to fat loss.


Day 1 - Stop Everything to Plan, Shop, & Prepare This Meal Plan

I hope you're reading this on Sunday, because I want you to plan, shop, and prepare today. If it's Monday, skip your workout and do this instead - its THAT important.


And I don't just mean planning what you are going to eat for dinner. I mean planning what you are going to eat for every meal for the next 2 weeks.


Don't tell me that's too hard. After all, most people with lean physiques stick to a relatively similar diet for 90% of their meals and then enjoy a random cheat/reward meal 10% of the time.


So your fat loss schedule might go like this:

Breakfast - 2 eggs, 1 slice rye toast, 1 apple, Green Tea, fish oil

Snack - 1oz raw almonds, 1 pear, Green Tea

Lunch - Grilled chicken/salmon or black bean salad with spinach, onion, peppers, mushrooms, etc., 1 banana or bowl of cherries, 2 cups unsweetened iced tea with lime or lemon

Snack - Unlimited raw vegetables and hummus

Dinner - Protein and vegetables and fruit...so this could be a small piece of steak, chicken, or fish, along with your favorite vegetables, and a bowl of your favorite fruit.

Or it could be the veggie dinner I had last Monday of quinoa with red pepper-cashew sauce and avocado wrapped in kale leaves.

Or it could be wild rice with beans and avocado and salsa.

That schedule won't change much, with the exception of a slight variation in your main course at dinner, right? And then once per week schedule a meal of your favorite food.

Everyone can stick to this plan for 14 days, and this tip alone will help you lose 5-12 pounds of fat in just 2 weeks. And this is also how you'll need to eat for the rest of your life. It's not hard, it just requires a little practice. Keep at it and never, EVER give up.


Alright, so to review, here's your 3-step fat loss guide to Day 1.

i) Plan your meals.

ii) Shop for the food.

iii) Prepare the food (cut everything up, put in the proper trays, cook food if necessary, and get it all packed up for work)


In addition to planning out all of your meals, you must also start keeping a food journal (you could do it online too), because studies show that keeping a food journal will help you lose fat faster.


Next, make sure you do 60 minutes of activity today AND take a "before" photo along with your weight, body fat (if possible), and measurements of your waist, hips, arms, and thighs. Continue to weigh yourself every other day, as research shows that frequent check-ins lead to greater weight loss.



Day 2 - Attend An "Online Turbulence Training Seminar"

You must set EVERY workout and activity session as an appointment with yourself that you must keep - just like a doctor's visit. Let nothing, except real emergencies, come between you and your workouts.

Today you're going to do a Turbulence Training workout.

Now if you are currently using long, slow, boring cardio to lose fat, stop that bad habit immediately and switch to Turbulence Training.

(If you need to learn more about Turbulence Training for my review and videos of TT workouts where I explain Turbulence Training and interval workouts.)

If you are a beginner, please start conservatively. But if you have been working out for a while, the next 3 weeks are your time to step your workouts up a notch.


Day 3 - Write Your Way to Fat Loss

First, you must schedule 60 minutes of easy to moderate activity.

I'll talk about that in a second, but you can do anything from a 60 minute walk, a yoga session, a light bodyweight and stretching session, an hour of playing with your kids, or playing an easy game of your favorite sport. Don't go too hard, but stay active.


You must also carve out 30 minutes to sit down and write out 3 short term goals and 3 long term goals. Write down EXACTLY what you want to accomplish in these 14 days. After that, write down what you want to accomplish in the following 90 days.


Once you've done that, you're going to prepare a contract with yourself promising to take the steps necessary to achieve these goals. Sign the contract and review it everyday to keep you on track.


Day 4 - Recruiting Day

Today's another Turbulence Training workout. Make sure you are using a professionally designed structured and proven fat loss workout, rather than just "winging it" or using long slow cardio for fat loss.

You'll also spend time today recruiting for these 3 components of your fat loss social support team:


- Nutrition buddy

- Workout partner

- Fat loss forum accountability buddies


Research shows that recording your nutrition in a food journal and having someone review your meals increases your chance of losing fat.


Another study found that if you workout with a partner who is losing fat, then you'll have a greater chance of losing fat as well.


And finally, a third study found that the more often subjects checked in to an online fat loss forum (like the TT Member's forum), the more likely they were to lose a lot of fat.

Get your team together and you'll get more results - faster.


Day 5 - The 60 Minute Solution

Why am I telling you to get 60-minutes of activity on your off days from Turbulence Training?


Well, to be honest, I do NOT expect you to burn massive amounts of fat with easy, off-day activity.


However, every minute you spend moving, you are NOT snacking! I know the biggest problem you will have is your diet. So instead of snacking in front of the computer or TV, spend your free time away from food. That's the simple secret to the 60 minute solution.

So get 60 minutes of activity on Day 5.


Day 6 - The Challenge

Your 3rd TT workout needs to be a challenge workout so that you can improve your performance each week. In fact, you should set at least one personal best in each workout. If you improve your performance, your physique will improve as well. You can use one of the TT bodyweight, Adrenaline, or Addiction Challenge workouts.

Day 7 - Diet Check-In and Reward Meal

Congratulations, you've made it through 7 amazing days of fat burning. Today you're going to double check your nutrition plan by reviewing your food journal.

If you haven't already done so, eliminate all liquid calories and replace with water and Green Tea.

If you need to learn more about nutrition, start using the free service called Fitday.com. It will help you track your calories.

And if you're really struggling to avoid night eating, try this tip. Place a small mirror on your fridge door. Research shows that subjects consumed fewer calories when they did this because it will remind you to make smarter choices.

Finally, as a reward for all of your hard work, you can treat yourself to your favorite meal. But that doesn't mean gorging. It simply means having a normal meal of your favorite foods to give you a mental break from your plan. When the meal is over, don't go back for seconds. Get right back on the 14-day plan instead.


Days 7 & 8 are also 60 minute off-day activity days.

Day 8 - Review your goals.

It's no good to write your goals down and then forget them. Review them at least weekly, if not daily. Heck, carry them around in your pocket and look at them at every meal.

As you workout, visualize yourself reaching your goals. Believe in yourself, keep a positive attitude, stay motivated and you'll continue to make fast fat loss progress every day.

This will also be another great day to plan, shop, and prepare.


Day 9 - Take It to Another Level

Week one was great, but with only 5 days left it is time for you to step it up again. This time I want you to hire a trainer for just one Turbulence Training session to make sure you are doing all the exercises correctly and training as hard as you can (safely, of course).

Add this trainer to your support team. And by the way, a good trainer should be able to estimate your body fat better than any of those "fat scales" you can buy at a store...so get them to check that too.


Day 10 - Plan Your Next Shopping Trip

Today is another 60 minutes of off-day activity, and you'll also work on improving your nutrition even more. What I want you to do is focus on eating more from the Fat Loss Foundation.


The 3 components of my Simple Nutrition Fat Loss Foundation are raw fruits, vegetables, and nuts. Research shows that eating more of these 3 foods will help you lose weight better than a diet that is low in fruits, vegetables and nuts.

Make an effort to eat one new fruit, vegetable, and nut each week during your between meal snacks.

If you aren't already eating grapefruit, try one today and see how it helps fill you up (because it contains a lot of soluble fiber called pectin). Add a new vegetable - such as broccoli, cauliflower, r asparagus - to your dinner. And try walnuts or pecans instead of almonds at morning break.


Slowly but surely increase the fiber in your diet until you hit the recomended amount of 35 grams per day.

And I hope this goes without saying, but you should have eliminated all foods that contain added sugar.that is one of the simplest and most effective nutrition changes you can make.


Day 11 - Recruit Again

Add a new member into your social support team, such as a new workout partner or healthy-eating partner. This will add strength to our commitment. If possible, join a transformation contest online,or start one among your friends or co-workers.

But when you do that, keep in mind that you want to help other people succeed. The more you can help others lose fat, the more you will help yourself you share what's working with your friends andthey show you their fat loss secrets too. Stay positive, and you'll build a powerful fat loss team.

Today is also another Turbulence Training workout day give it your best.


Day 12 - Check-In Time

Today you'll re-measure your weight, body fat, and measurements.

Take a look in the mirror to compare yourself against your beforephoto to see big changes that will motivate you to stay strong.

I also want you to start thinking about getting a tan. Yes, I saidgetting a tan. Why? Because simply adding a little bit of color toyour body can make you look leaner. There's a reason all those models in supplement ads are tanned, you know.

Finally, if there is a "big day" at the end of the 14-days, make sure you try on the outfit you are going to wear to double-check that it is going to look great on you.

Make sure you do this check-in either before your 60 minutes of activity or a few hours after so that exercise does not mess-up thenumbers.


Day 13 - Mental Performance Review

Write down all obstacles that are still in your way of success, andthen brainstorm 2 solutions to overcome each. Get some help from your social support team on this. The more you and your team sharesolutions, the more fat you - and everyone else - will lose.


For example, you might come up with rules like, "No eating in the car" to help cut down on bad food choices. Someone else might suggest"brush your teeth after dinner to avoid night-time snacking". Those
are simple yet powerful tips to keep you on the fast-track to fat loss.


Follow up this positive session with your best TT workout yet!


Day 14 - Review, Plan, & Prepare

Congrats on making so many powerful changes in just 2 short weeks.

By now, you'll probably have lost 5-12 pounds of fat and just as importantly, you'll have developed proven, life-long fat burning habits that will be easy for you to stick to forever.


Keep this weight loss train moving by reviewing your original goals.

Next, do your planning, shopping, and preparing for another week, and get ready for even more fat loss.


Enjoy your 14-day results and celebrate with a reward meal (and showoff your firmer, leaner body at the big event too!).

Wishing you success

Craig Ballantyne, CSCS, MS

Creator, Turbulence Training and The Turbulence Training Membership site

A Fat Burning Meal Plan

Fat Burning Meal Plan for Men


By: Craig Ballantyne, CSCS, MS

This is the fat burning meal plan I would follow to burn fat.

(This is almost identical to the meal plan I eat now to gain muscle and strength, except my lunch is higher in carbohydrates and calories and so is my after dinner snack...so to burn fat I'd just cut a few things out.)...


Here are the guidelines for a fat burning meal plan for men.

- 6 meals per day. If you can't do that, combine a couple of meals to get down to 4 meals per day. Even most busy people can do 4 meals/snacks per day.

- Remove all sugar from diet.

- Have at least 1g of protein per pound of bodyweight (to a maximum of 250g per day)

- Have 3 servings of fruit per day (sticking to high-fiber fruits such as apples or grapefruit and high-antioxidant fruits such as berries)

- Drink at least 4 cups of Green Tea

- Follow Dr. John Berardi's 90% rule -> if you eat according to the guidelines 90% of the time, you can go off track 10% of the time and still make incredible body changes.

This is the exact meal plan & training plan I follow to get ultra-lean.

I'd probably only need 3 weeks before I would be ripped - this approach is super fast and effective. Plus, I'm already very lean because I avoid the Western Lifestyle and live the Turbulence Training Lifestyle everyday.


Meal 1:

3 Omega-3 eggs

1oz cheese

1 cup raw broccoli

1/2 raw pepper

4g fish oil

2 cups Green Tea


Meal 2:

1/2 cup pecans

1/2 cup blueberries

1 apple

1 cup Green Tea


Meal 3:

1 chicken breast

2 cups mixed green salad or spinach

1 cup raw peppers & broccoli

2 cups Green Tea


Meal 4:

Post-workout chocolate milk (2 cups)


Meal 5:

2 oz almonds

1 apple

1 cup Green Tea


Meal 6:

6oz steak

1/2 avocado

1 cup asparagus

1 cup swiss chard

1/2 cup strawberries

4g Fish Oil

* Bonus snack late: *

1 apple

1 tbsn peanut butter

Now, if you are chained to a desk with a taskmaster of a boss, here's what you do...

Cut back from 6 meals to 4 meals. Everyone can do breakfast, lunch, after work, and dinner. Add in a post-workout meal if you need it and you're up to 5 meals.

The reason why I like multi-meals for fat loss is that it keeps people from going berserk at lunch or dinner b/c they are starving. You know how it is, when you're too hungry to stay disciplined and you rationalize grabbing take out (or take away for our european readers) after work rather than preparing your chicken and vegetables.

For guys that need to gain muscle, the more meals the better, and the reason is obvious (more calories).


Follow up questions about the Fat Burning Meal Plan

1 - Why so many green teas?

Answer:

Green tea is just healthy. Nothing more, nothing less. Most of the time I drink naturally decaffeinated green tea since I am not a real big caffeine fan.

But if you are worried about losing your caffeine kick when switching from coffee to Green Tea, I think you might be pleasantly surprised that Green Tea still has a fair bit of caffeine...then again what do i know, since I've never, ever had a coffee.

PS - I have nothing against people drinking 1-2 coffees per day. Just not 3-4 super-mega-whatever you call those big ones from Starbucks.


2 - Are raw vegetables better than cooked?

Answer:

You will get more nutrients from raw vegetables. Its not the end of the world if you cook them, but obviously steaming is much better than boiling.

Raw vegetables are also much easier to transport/prepare and eat when busy.

Bottom line: Just get some vegetables first of all, then worry about the details.

PS - Deep fried vegetables do not count. Ever.

3 - Why no starchy carbs?

Answer:

Getting rid of starchy carbs is a guaranteed way to lose more fat. Low-carb diets (they don't have to be dramatically low, but still lower than normal) are proven to work.

I've written in the past about how when clients (and myself) have eliminated all carb sources except for fruits and vegetables that the fat burning results were remarkable. Fast and effective.

I also feel much more mentally alert without them in my diet.

Nutrition is the MOST important component of fat loss,

Craig Ballantyne, CSCS, MS

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, visit  Turbulence Training for my review.

Lose Unwanted BodyFat A Fat Burning Interview

A Fat-Loss Interview with Charles Staley from Escalating Density Training and Craig Ballantyne of Turbulence Training. You can click the links for my reviews of each program. Pay close attention to this interview there is some great fat loss and muscle building information here.


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

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

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

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

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

---

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

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

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

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

---

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

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

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

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

---

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

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

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

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

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

---

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

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

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

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

---

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

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

---

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

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

Here again are the links to my reviews.

Escalating Density Training 

Turbulence Training

Is Diet More Important Than Exercise?

I don't know if I ever showed you this video before about "diet vs exercise"

If you haven't watched it, you can see it at the end of these diet tips.

It points out the futility of the cardio confessional and shows you that diet is much more important than exercise.

And since diet is more important than exercise, I've decided to spend a lot time sharing nutrition tips this week, starting with these 3 diet secrets:

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

Hold up on the insane New Year's 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 visited my mom's house for Christmas, I ate all the chocolate I could find. But I keep it out of my house here in the big city.

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.

BONUS Tip #1 - Chew your food 20 times before swallowing. Most people eat so fast they only about 5 times. You'll really notice a difference and you'll slow your eating so you feel full.

I was reminded of this tip while reading a book called, "Mr America", about one of the first ever fitness gurus.

BONUS Tip #2 - 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.




Thanks to Craig Ballantyne of Turbulence Training for the video.

Lose Unwanted Bodyfat - A Fat Burning Circuit Training Workout

Good Morning,

This morning we have a guest post from Craig Ballantyne of the Turbulence Training program. As you may or may not know Craig also is involved with another great program called the Kettlebell Revolution. Hopefully you are familiar with kettlebell training (check out the video at the bottom). Kettlebells are a great tool for fat burning, cardio and strength training.

I have been using kettlebells for about a year and a half and I have to tell you for an old weight training guy the benefits in fat burning and cardio are amazing. I would strongly reccommend checking out kettlebell training (I will give you a link later).

But for today's workout if you don't have a kettlebell you can do it with dumbbells. Now Get To Work! Enjoy! Take it away Craig.


I love training outside with kettlebells. In fact, I go almost all winter long without using kettlebells because I just don't like using them inside.

But this weekend it was about 50 degrees out on Saturday (about 10 degrees Celcius) and that was warm enough for me and my dog to head outside for a kettlebell-bodyweight circuit.

And I have one each of the 35, 44, 53, and 70lb kettlebells out at the farm that I was able to use...although to be honest I didn't even bring out the 70 from it's hiding spot...soon, but not yet.

My first circuit was a combo of bodyweight and kettlebells and I built the specific warm-up into the circuit:

1) Prisoner Squat

2) Kettlebell Swing

3) Decline Pushup

4) Kettlebell Snatch

5) Kettlebell Lunge

6) Grasshopper Pushup

7) Kettlebell 1-arm Swing

Rest 1 minute and repeat 2 more times.

(NOTE: I tried doing some sprints but when I'm working out with the dog he always tries to jump on me when I'm running and it breaks out into a 5-minute dog wrestling match...so I stuck to the kettlebells while he barked at another dog a mile away...)

Then I moved into a kettlebells-only circuit:

1) Kettlebell Snatch

2) Kettlebell Renegade Row

3) Kettlebell 1-arm Overhead Press

4) Kettlebell Row

5) Kettlebell Swing

Rest 1 minute and repeat 2 more times.

That was all I did...a tough workout for me, but I'm no Marine...so for all those advanced readers, you can probably do more...but I'm just getting the "rust off" right now. I should be snatching that 70lb kettlebell for 15-20 reps by early June.



NOTE: If you are a beginner or intermediate, please start with an easier workout from Chris Lopez's Kettlebell fat loss workouts here:

=> Turbulence Training Kettlebell Workouts
Your friend,
Craig Ballantyne, CSCS, MS Creator, Turbulence Training

Turbulence Training 2010 Permanent Fat Loss

Hi,

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

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

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

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

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

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

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

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

January 2010

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





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

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

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

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

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

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

And then there are the TT Workouts of the Month:

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

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

March

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

But first, big workout news for March:

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

2) The first TT workout of the month will be the follow up to another TT classic, so look for the “The Big 6 Circuit” to help you burn fat with a fast circuit workout - featuring a new, explosive 6th component.

3) The TT Bootcamp 2K10 Program will feature all new NO-equipment bootcamp workouts and more tips to help personal trainers help more clients achieve maximum body transformations and fat burning.

April

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

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

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




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

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

2) TT Booty for Life 2K10

May

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

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

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

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

2) TT Bodyweight Cardio 3.o

June


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

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

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

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


1) TT Bodyweight Bodybuilding 2.0

2) TT Hybrid Trisets Fat Burning Workout

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

1) TT for Runners

2) TT for Meatheads “Old School”

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

August

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

1) TT 2K10 Abs

2) TT 3-Day Depletion Workouts

September

1) TT Gain Muscle Lose Fat 2K10

2) TT Female Bodyweight Bodysculpting 2K10




October

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

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

November

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

2) TT Tempo Training
December

1) TT 15-Minute Express 2K10

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

Whew…

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

BUT…

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

Please let me know in the comments section below.

Looking forward to your best year ever in 2010,

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

…the Half Price TT sale ends this week.

Click Here to Get Turbulence Training for 50% off

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

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

Lose Belly Fat And Gain $1000

Good Morning,

I wanted to let you in on this email message I got from Craig Ballantyne of Turbulence Training. Craig is startining his 2010 body transformation contest.If you are determined to finally lose that excess bodyfat read on.

Wondering how you're going to lose those holidays pounds?

Well, no need to wonder or be frustrated any longer.

I have the solution.

First, the 7th Turbulence Training Transformation Contest starts now
and you can win up to $1000 just by losing your belly fat.

Second, because I want to kick-off the 7th TT Contest with a huge
bang, I've decided to extend the $4.95 TT Member's trial offer for
the rest of this week.

You'll get access to the TT Member's forums and the NEW TT workouts
I've created for December and January, including:

- The TT 15-Minute Express Workouts
- TT 2K10 (new advanced program)
- TT Beginner Total Torso Training (will be added this Wednesday)

And you get ALL of that for LESS than the price of a fancy Starbucks
mega-coffee.

Now sure you could go back to a busy commercial gym and hire a
"fresh out of college" inexperienced personal trainer for $60 an
hour, but why bother when you can get personal advice from me,
social support from men and women all over the world, and 2 new
Turbulence Training workouts every month?

And you can try all of that for only $4.95 for 30 days.

Click here to try the TT Member's forums and NEW Turbulence Training
workouts - and possibly even win $1000 - with Turbulence Training:

=> Turbulence Training

You can lose that 7-15 pounds you gained over the holidays fast with
Turbulence Training. In fact, some of the past contest winners have
lost over 33 pounds in just a few short weeks.

Plus, you can win up to $1000 in the Transformation Contest just for
losing your belly fat.

Click here to take advantage of this amazing fat loss offer:

=> The New You In 2010

That's all you have to do to get started losing fat today!

And post your personal workout and nutrition questions on the TT
forum and I will answer those for you within hours.

It's the perfect way to start your body transformation and kick-off
the New Year to make 2010 your best year ever!

To your success,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Still not sure?

No worries, I understand your skepticism, so I want to remind you
that there is NO RISK to you when you give the TT Member's area a
try.

After all, TT Members is guaranteed to help you lose fat (and if for
any reason you are not satisfied - or if your financial situation
changes - you can cancel at ANY time and no future payment will be
required). At TT Members we're here to support you, not stress you.

Click here to take advantage of this amazing, no-risk fat loss offer:

=> Turbulence Training

This is going to be your BEST YEAR EVER! You deserve it.

If you are not familiar with Turbulence Training click here to see my review.

Lose Unwanted Body Fat- Men Vs Women

Lose Unwanted Body Fat- Men Vs Women


Men and women both have a hard time trying to lose body fat, but for different reasons. Let's identify the top 5 reasons why it's hard for men and women to lose body fat, and look at the 3 proven diet and exercise techniques to lose excess body fat in the shortest amount of time.

Here are 5 reasons men and women struggle with body fat, and the 3 essential techniques everyone must follow in order to burn fat and boost their metabolism.

#1) The number one reason men and women have a hard time losing excess body fat is because of poor nutrition.

Advantage: Women

Most women are better educated on food choices, but men continue to eat as if they were still playing college football. As a result, men will have a harder time losing weight because no matter how much they exercise, they are still eating too many calories. You can't "out-train a bad diet".

#2) The second reason men and women struggle with excess body fat is because their metabolism decreases over time due to muscle loss and reduced activity.

Advantage: Men

Most men have more muscle mass and get more exercise than women. Plus, more men do strength training while women neglect this key element of the fat burning equation. In fact, a recent study showed that both men and women can lose fat and gain muscle at the same time with strength training - even at age 60!

Without strenght training and interval training, women will continue to burn fewer calories per day with each passing year and will have a harder and harder time with excess body fat.

#3) Men and women will struggle with weight loss if they only rely on slow, boring cardio.

Advantage: Men

More men do interval training, and that is better than slow cardio for fat loss.

In a recent study, men and women on a year-long cardio program lost only 6-8 pounds, even though they exercised 6 days per week. In another study, a group of women did not lose weight after 15 weeks of cardio (3x's per week). In contrast, a group of women in the same study that did interval training were able to lose belly fat.

#4) Men and women have a hard time with weight loss if they don't have social support.

Advantage: Women

Most men try to do everything on their own, but weight loss is easier if you have social support. On the other hand, most women are more willing to recruit help from friends and family when on a weight loss program. Men and women can get social support from friends at work, from their family, from people at the gym, or even in an online fat loss forum.

#5) Men and women struggle with weight loss because of poor execise choices.

Advantage: Tie.

Most guys and gals just show up at the gym without a plan - or they just go for a jog and do some crunches. But without a professional plan, both men and women will not lose weight, but only waste time.

To lose the most amount of body fat in the least amount of time, both men and women should follow a program containing the following three essential elements...

A) A reduced-calorie diet of whole, natural foods.

No one needs an extreme eating plan. Just focus on eating 10-20% fewer calories than you need, focusing on vegetables, fruits, nuts, and sources of protein and healthy fats. Stay away from anything in a bag or a box.

B) Resistance training (Strength training)

Resistance training, using dumbells, bodyweight exercises, or barbells help men and women burn fat and build muscle.

C) Interval training

Short bursts of exercise, as done in interval training, work better than slow, boring cardio, and get results in half the time.

A Barbell Circuit Workout On Video For Fat Loss And Muscle

I've a barbell circuit workout for you today. fat loss or building muscle circuit workouts are great. Efficient and very effective.

For fat loss cut down on your rest time. To build muscle take a little extra rest break.



Check out Weight Loss Fitness and Bodybuilding for more muscle building and fat loss workouts.

10 Minute Fat Loss Workouts

10 Minute Fat Loss Workouts
By: Craig Ballantyne, CSCS, MS
Turbulence Training


Last week I helped Men's Health magazine on a piece about getting workouts done fast. Personally, I think you can get a great body-changing workout done in minutes.

How fast?

I'm talking 10-minutes.

By now, I'm sure you're asking...

How do you lose fat in only ten minutes?

or

What about the rule that it takes 20 minutes of cardio before you start burning fat?

Well, first of all, as I have said before, the whole idea of a
fat-burning zone or a magical fat-burning time period just doesn't fit with the common sense approach to fat loss.

People can lose fat without doing any cardio at all - so its clear
that you don't have to workout for at least 20-minutes with your heart rate at 60% of your maximum heart rate. Fat loss is far simpler than that - and I'll show you some basic workouts below that crank your metabolism and help you burn calories when you are not exercising.

Second, the results of your training occur outside of the gym
rather than during the workout. That's why the before-mentioned "increased metabolism" is so important. If you put the right "turbulence" on your muscles in 10-minutes, you can change your body - without even thinking about doing cardio.

So let's look at the first fat loss in a hurry workout - a
10-minute bodysculpting workout. Let's say you only have 10 minutes to do your workout today - what should you do?

In this case, you need to combine a warm-up, strength
training, and interval training all into one. So our efforts are
best put forward on bodyweight training.

And you don't have time for isolation work. Instead, you need to
hit three "hot zones" on the body for maximum metabolism boosting: push muscles, pull muscles, and legs.

By doing so, you'll hit all the other muscle groups at the same
time. So you'll do a circuit of soemthing like:

1A) Prisoner Squats (advanced option: 1-Leg Squats)
1B) Pushups (advanced option: Spiderman Pushups)
1C) Inverted Rows (advanced option: Pull-ups; easy option:
Stick-ups)

In the first round of this circuit, you'll go through it easy.
Perform 25% of the maximum number of reps you can do for each exercise. So if you can do 20 pushups, do only 5 in the first
warm-up circuit. That's a warm-up circuit.

Then you'll do as many circuits as you can in the remainder of the 10 minutes. Just go back-to-back-to-back on these 3 exercises. You can rest after the rows/pull-ups for 30 seconds if necessary, but that's it.

You'll be pleasantly surprised with how you feel at the end of the 10-minutes. And your metabolism will be elevated for a much longer period than if you trained in the fat-burn zone for 10-minutes.

Okay, now here's another option, moving into some dumbbell work. The following superset trains the entire body, and focuses on the 3 hot zones.

1A) DB Squat (8 reps per set)
1B) DB Chest Press (8 reps per set)

Use light weights for one warm-up set, and then do as many sets as possible in 10 minutes for the rest of the workout.

In any case, if you find yourself with another 10 minutes, you can up the fat-burning ante by doing 10 minutes of intervals. This too is far more effective for fat loss and fitness than 10 more minutes in the "so-called" fat-burning zone.

Do 3-5 minutes of exercise-specific warm-up.

Then do your intervals for 30 seconds followed by 30-60 seconds of rest. Repeat 3-6 times. Then cooldown.

Okay, now let's get greedy and assume we have 30 minutes for our workout. We'll be close to getting maximum results with this
"marathon" duration workout.

First, hit up the bodyweight circuit mentioned above. Do this
twice, nice and easy. That will take 5 minutes off the clock.

Then move into your strength supersets. Following the lead above, you'll look to train the entire body with only 2 moves. It's not always easy, but fortunately you can do 2 supersets in this
workout. The strength training will take about 15 minutes as you'll do 3 sets of 8 per exercise with no extra rest between sets - just long enough to switch exercises.

1A) DB Split Squat (If you have a barbell, use it instead of DB's)
1B) DB Row

2A) DB Romanian Deadlift
2B) DB Incline Press

Then finish with intervals. For this workout, try another program. Start with a warm-up, then do each "work" interval for 45 seconds, and rest 60 seconds between each interval. Do 4-6 rounds and finish with a cool-down, of course.

I could go on and on with these fast fat loss workouts...and of
course I do, in the Turbulence Training e-book.

I'll follow up on this article in the future, passing along some of
the exact Turbulence Training workouts that I use with my clients to get the most results in the least amount of time.

Until then, train hard, train safe, and train better than everyone
else in the gym.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. Is a lack of time stressing you out?

"No time to exercise" is the #1 reason most people don't exercise consistently. In fact, a lack of time stresses most people out for many reasons - whether it's a lack of time to prepare good food, exercise, or be with your family.

That's why I created Turbulence Training to be the most efficient and effective fat loss program out there.

The warm-up is applicable to your workout, not some 5-minute waste of time on the treadmill.

The strength training supersets shave minutes off your wait time.

And the intervals cut your cardio in half, or more.


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, visit Turbulence Training

2 New And Different Ab Exercises

Here are 2 superhero Spiderman ab exercises, a pair of unique bodyweight exercises you've probably never done before; Spiderman push-ups and Spiderman lunges/climbs.

For the Spiderman push-up, you want to start by getting into a regular push-up position. As you come down, bring your knee up to your elbow, back down, and then alternate sides.

To perform the Spiderman push-up exercise correctly, try to keep your body in a straight line and minimize the rotation in the hips. You should have good mobility in your hips which will allow you to do this exercise.

This is a very difficult push-up when done with proper form because when you bring your elbow to your knee you are going from 4 stabilizing points to only 3. Therefore, you are increasing the stress load on your body, as well as working your abdominals. A hard exercise to perform, the Spiderman push-up is a great total body exercise.

The Spiderman lunge or climb as it is more commonly known amongst my readers is another bodyweight exercise that has a tendency to cause confusion. To do this exercise, get into the top of the push-up position, keep your hips down, and bring one foot up right next to your hand. Return your foot to the original position and then alternate sides.

For beginners or those with poor flexibility, be careful not to overstretch in this exercise. For example, I would suggest to beginners to only bring your foot up half way, and as your mobility increases, slowly work your way to bringing your foot up right beside your hand. The purpose of the Spiderman climb is to keep your abs braced, and to work your abdominals for endurance.

So that is the Spiderman push-up and the Spiderman lunge, the two superhero bodyweight exercises.

Get your free sample bodyweight and home gym workout to burn belly fat, flatten your stomach, and work your six-pack abs at: http://www.TurbulenceTraining.com
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment. Discover more bodyweight exercises in fitness boot camp workouts to help you lose fat, do more pushups, and build ripped six pack abs in less workout time than ever before.