7 Day Free fat loss Guide
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTrainings.com

You might not know this, but I’m a picky eater. I didn’t eat salad, yogurt, or spinach until I was 21. And I didn’t eat avocado or asparagus until after 25. Now, as you know, they are part of almost every day’s meals. So if I can improve my diet, you can too!

Here’s some tips on eating better, along with a complete 7-Day free fat loss guide with lots of secrets to get the most fat burning results in the least amount of time.

Sunday
Okay, picky eaters, you’ve got some work to do. Your goal this week is to try one new fruit and one new vegetable.

C’mon, you can do it!

And don’t forget to get at least 30 minutes of fun, easy activity. I’ll be walking around London before I fly back to Toronto tonight.

Monday
Do your Turbulence Training workout and add a 6-minute abs workout at the end.

Tuesday
If you are up for a challenge, try the Turbulence Training Member’s weekly workout competition. Each week we come up with a new challenge that every Turbulence Training Member can try. You’ll find this week’s program on the Turbulence Training Forum. It’s tough, but still appropriate for most folks to do on their off-days (unless you are a beginner).

Wednesday
After today’s Turbulence Training workout, take 5-10 minutes to lie down, and breathe slowly and deeply from your belly. Just relax, focus on the breathing, and inhale and exhale some of your stress away. You’ll be amazed at what this simple 5-minute break can do for you.

Thursday
Get 30-minutes of light activity and include an extra round of all the stretches from your Turbulence Training manual. For desk workers, do an extra 30-second stretch for the chest, hip flexors, and hamstrings.

Friday
Finish off your Turbulence Training workout with a round of 3-minute arms - or two if have time. If you have Halloween duties, then do your workout on the weekend and spend today walking the kiddies around the ‘hood.

Saturday
Get rid of all the Halloween junk that you don’t need to have in the house. Tell your kids to hide their candy. Give away the extra chocolate bars and chips that you didn’t hand out on Friday.

Get rid of the junk before you eat it. And don’t feel bad about throwing it in the garbage. It’s called “junk food” for a reason.

Now that’s a proven 7 day free fat loss guide,

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 www.TurbulenceTrainings.com

Top 5 Tips to Avoid Binge Eating

It happens to almost everyone. You get home from work, tired, hungry, and stressed, and you eat a nice dinner. But even though you are full, you go back to the fridge at 8. Then at 8:30. And then
again at 9. You might even hit the fridge, or worse - the freezer for ice cream - at 10:30.

Night-time eating. Binge eating. Whatever you call it, it’s killing your fat-loss or workout training progress. So here are my top 5 tips to avoid binge eating.

When I hear from Turbulence Training readers about their problems with binge eating, I want to help. That’s why I started a list of the best ways to stop binge eating.

1) Brush your teeth after every meal.

2) Keep the binge food as far away, and as inconveniently located as possible. If you have a kids, and keep some treats for them in the house, put them somewhere that you have to work to get them. Ie. The top shelf.

3) Go for a quick walk or miniworkout of bodyweight exercises rather than a binge.

4) Eat fruit, not junk, when you just can’t stop eating.

5) Try to avoid the environments where binges happen.

You can learn more tips for dealing with emotional eating in the TT Forums, and you get a free 3-month membership to the TT forums when you grab your copy of Turbulence Training here:

www.TurbulenceTrainings.com

The Best Cardio Intervals for Fat Loss: Part 1

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTrainings.com

Is there really a best interval training system for fat loss?

Do intervals really work as well as regular cardio for fat loss?

I’m going to cover these, and many more questions in Part 1 of your lessons on interval training.

But this is not just interval training 101. Today, you’re going to leave this article with a graduate degree in interval training for fat loss.

I’ll answer both questions upfront before the lesson begins, and I’ll give more details on each as we go along:

1) Conservatively, intervals are at least as effective as regular aerobic training for fat loss. Personally, I believe intervals are far superior. And there is no denying that intervals allow you to get your workouts done a lot faster than slow, boring cardio workouts.

2) I have to admit, there is no best interval training program for fat loss. But that is a good thing, because there are so many waysv that you can change your interval training to keep your fat loss results coming week in and week out.

By changing your training program every three to four weeks, you are using one of the key principles of Turbulence Training workouts - variety. It is essential to change your workouts this frequently, otherwise you might suffer from a dreaded fat loss plateau.

And if that is the case for you now, I’ll show you dozens of alternative interval training workouts you can use to kick-start your metabolism and fat loss.

Now what many people don’t know, or perhaps just fail to recognize, is that interval training is not just for advanced fitness superstars. No way. In fact, intervals are an effective and perhaps even the most effective method for beginners to get fit and lose fat.

First you have to understand that interval training is based on relative performance. While my intervals would be much too hard for a beginner, my intervals would be a joke for Lance Armstrong.

So even for those men and women that are just dipping their toe into the fitness waters for the first time in months, years, or dare I say, decades, they too can do interval training.

If you are a beginner and you can walk at 3.3mph for 20 minutes, then your intervals will start at a walk at 3.6mph for 30 seconds to a minute. That is interval training.

It doesn’t have to be high-intensity, sprint-to-the-death activity.

Instead, just increase the intensity slightly more than you can normally handle, and do so for a short time, and intersperse that with periods of easier exercise for twice the duration.

So if you did 1 minute at 3.6mph, drop down to 3.0mph for 2 minutes. Do that up to 6 times, and you’ve had yourself an interval session.

Now for those of you that have been doing only slow, traditional cardio, switching over to interval training 2-3 times per week is going to be the fat loss equivalent of throwing a lit, gasoline soaked rag on a pile of dry kindling.

Here’s why…research has given us a lot of evidence that intervals are superior to traditional cardio. First, a study from Laval University in 1994 compared interval training to aerobic training - straight up - over a 12 week training period. Subjects that used interval training had better results. They lost more fat. You can’t argue with that.

And second, interval training causes metabolic turbulence - also known as boost in your metabolism. Due to the high-intensity nature of intervals, there is more “turbulence” applied to the muscle. That means more muscle breakdown and more adaptations in the muscle.

Now I know that sounds very technical, but all you need to understand is that when all this extra activity goes on at the muscle level, it requires a lot more energy to return your muscle back to normal (i.e. to get out of turbulence and back to a normal resting state).

And when your body uses more energy, it means, in laymen’s terms, that you are burning more calories.

So it’s important for men and women not too get hung up on the calorie counters in the gym. First, because the calorie count of the workout is not the only factor in determining fat loss (intervals burn far more calories after the workout - more on that later).

And second, a report on CBS showed that the calorie counters on some machines are often significantly inaccurate.

Doesn’t that boil your blood when you think back to all those times you did slow, boring cardio and patiently watched the calorie counter creep up to your goal of 250, 300, or even 400 calories? And who knows if that was even accurate?

With intervals, you can forget about the calories on the machine. Just work hard, do the intervals, then leave the gym and let your muscles continue burning calories on its own while it recovers from exercise.

OK, time is up, so I’m going to leave off here for Part 1.

I apologize, you don’t have your Master’s of Science Degree in Interval Training yet, but you will after Part 2.

So your homework between now and next week’s class is to start incorporating interval training into your fat loss program. For beginners, see the outline above. Make sure to include a 5-minute specific warm-up and cool-down.

And if you truly did just peel yourself off the couch last week and you have not exercised in years, I insist that you see a doctor before you take up any exercise program. Believe me, you’ll thank yourself for it.

For more advanced fitness levels, let’s start with 60 second intervals.

Do a 5-minute specific warm-up, then exercise for 60 seconds at a slightly harder than normal cardio pace.

Follow that with 90 seconds of exercise at a very easy pace. (Don’t exercise too hard in the recovery period - that is one of the biggest mistakes people make with interval training!). Repeat this sequence for 3 more intervals (let’s just do 4 intervals for your first session).

Through trial and error, find an intensity that allows you to work to near fatigue - but not complete fatigue, there should still be some “gas” left in the tank - by the end of the 60 second interval.

In the next newsletter, I’ll discuss at least 6 different interval durations and when you should use them, as well as the best interval training methods - and don’t miss when I expose the most ineffective machine in the gym.

Hint - It is also the most common machine these days, yet I’ve yet to see a single person change their body by using this machine for their cardio and intervals.

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 www.TurbulenceTrainings.com

Workouts for a Busy Gym

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTrainings.com

Gyms are busy. Too busy. And it is always busiest when you settle in for your Turbulence Training workouts with its awesome fat-blasting supersets.

I know it drives you nuts when you are trying to pair lunges and presses while someone is taking up valuable workout space chatting or doing some pointless fluff exercise. Why can’t they just get out of your way and let you finish your super effective TT workout?

Crowded gyms are such a big problem that I designed the following TT workout that helps you perform my trademark “noncompeting” supersets - the most effective way to lift for fat loss - without letting anyone get in your way. This new version of TT lets you get it done right, even in a busy gym.

The secret to this workout is the pairing of two exercises that can be done at the same bench and often with the same weights. So you won’t lose your spot between exercises. Camp out in your little area, work hard, and you’ll get lean and lose fat faster than ever.

NOTE: This workout originally ran in Men’s Fitness magazine, but I’ve actually improved the workout just for you! Always looking out for my TurbulenceTrainings.com subscribers.

Workout Guidelines

* Workout 3 days per week alternating between workouts A & B. Rest 1 day between sessions.

* In week 1, you will follow an A, B, A schedule. In week 2, a B, A, B schedule. In week 3, an A, B, A schedule, and in week 4, a B, A, B schedule.

* Each pair of exercises constitutes a “Superset”. In each Superset, do one set of the first exercise followed immediately by the next (1A & 1B) and then repeat.

* Rest 1 minute after completing the exercises in the Superset (i.e. after 1A & 1B).

* Repeat each Superset until you’ve completed a total of three sets of each exercise in the pair, then move on to the next pair.

* Use a 2-0-1 lifting tempo for all exercises (except for any holding exercises like the plank). Take 2 seconds to lower the weight, pause briefly, and then take 1 second to lift the weight.

* Finish each workout with stretching for the tight muscle groups only.

* For full exercise descriptions and photos, see the Turbulence Training manual.

Warm-up

* If you are limited by time, reduce the number of sets in the workout, but always perform the full warm-up.

* Never skip a warm-up.

Perform this circuit 2x’s using a 2-0-1 tempo:
- 10 reps of bodyweight squats or step-ups
- 20 seconds for the plank
- 8 reps of kneeling pushups or regular pushups
- 10 reps of inverted bodyweight rowing exercise or band pull

- Perform 2 warm-up sets for each exercise in the first Superset.
- 1 set of 8 reps with 50% of the weight you will use in your “real” sets.
- 1 set of 8 reps with 75% of the weight you will use in your “real” sets.

Turbulence Training Interval Training Guidelines

* Research has shown that interval training is very effective for fat loss.

* It is recommended that the stationary cycle be used for interval training because it allows for an easy transition between work and recovery.

* Finish each interval workout with stretching for the tight muscle groups only.

Beginner Interval Workout:
* Warm-up for 5-minutes.
* Perform an interval by exercising for 30 seconds at a hard pace (at a subjective 7/10 level of intensity) - i.e. fast walking.
* Follow that with “active rest” for 90 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity) - i.e. slow walking.
* Repeat for 3-6 interval repetitions. Finish with 5-10 minutes of moderate intensity exercise for a cool-down at a 4/10 level of intensity.

Advanced Interval Workout:
* Warm-up for 5-10 minutes.
* Perform an interval by exercising for 30 seconds at a very hard pace (at a subjective 9/10 level of intensity).
* Follow that with “active rest” for 60 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity).
* Repeat for 3-6 interval repetitions. Finish with 5-10 minutes of moderate intensity exercise for a cool-down at a 4/10 level of intensity.

Workout A

1A) Wide-stance Squat (8 reps)
- Set your feet 4-6 inches wider than shoulder width, your toes pointed forward.

- This superset works best if performed in a squat rack that also has a chin-up bar.

1B) Chin-ups (6 reps)
- If this is too hard, perform a Reverse-grip Lat Pulldown.
- Rest 1 minute and then go back to Squats.
- Do this Superset 3 times and then move on to the next Superset.

2A) Barbell Step-ups (8 reps per leg)
- Use a step that’s high enough so that your knee is bent 90 degrees.
- If you have to use DB’s for the step-ups, take an extra 30 seconds rest when going from the step-ups to the rows.

2B) DB or Barbell Row (8 reps)
- Keep your lower back naturally arched.
- Rest 1 minute and then go back to Step-ups.
- Do this Superset 3 times and then move on to the next Superset.

3A) Side Plank (5 reps per side)
- Contract and brace your abs for 10 seconds per repetition while keeping your body in a straight line.

3B) Stability Ball Jackknife (12 reps)
- Rest 30 seconds and then go back to Side Plank.
- Do this Superset 3 times and then go to the Intervals.

Workout B

1A) Low-Incline DB Chest Press (8 reps)
- Set the incline to one notch above the flat-bench position.

1B) DB or Barbell Romanian Deadlift (8 reps)
- Keep your lower back naturally arched for the entire movement.
- Rest 1 minute and then go back to 1A.
- Do this Superset 3 times and then move on to the next Superset.

2A) DB Close-grip Chest Press (8 reps)
- Push the dumbbells straight up, not together.

2B) DB Rear-deltoid Lateral Raise (8 reps)
- Keep a tight arch in lower back and lean forward as far as possible.
- Perform this exercise extra slowly so that you don’t use momentum.
- Rest 1 minute and then go back to 2A.
- Do this Superset 3 times and then move on to the next Superset.

3A) Elevated Push-up (12 reps per side)
- Place one hand on a 4-inch step or box and lower your body as far as possible.

3B) Stability Ball Rollout (15 reps)
- Keep your body in a straight line at all times–don’t allow your back to round or bend backward.

Let me know how this workout goes for you and email me your results. Better yet, take a before and after picture and some measurements to monitor your progress.

If you have any other questions, just let me know.

Sincerely,

Craig Ballantyne
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, visit www.TurbulenceTrainings.com