1 Mistake All Women Make

By Craig Ballantyne, CSCS, MS

Author, Turbulence Training

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

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

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

And I just wanted to yell, “No – no – no – no – no! That doesn’t work. It never has, it never will.”

You can’t out-cardio a bad diet.

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

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

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

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

Now you might be thinking, “At least it’s better than nothing.”

But is it?

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

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

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

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

In fact, one subject, named Louise, said this: “My diet was pretty bad back then, with lots of sweets, lots of junk food…doughnuts and sugar — it was awful.”

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

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

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

So here’s what you need to do:

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

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

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

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

Check out Craig Ballantyne’s Turbulence Training workouts for Women for some great Fat Burning Workouts

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

Best Bodyweight Exercises for Men at Home for Intense Workouts

Want an intense workout you can do at home? Add the following exercises in your regular routines, and see what happens:

Forward Lunge

The forward lunge is one of the toughest lower body movements, but not enough people are using them because, well, they’re tough. All you need is your bodyweight to perform this movement.

Stand with your feet shoulder-width apart. You can hold dumbbells if you want, but start off with the bodyweight version. Step forward with your right leg and take a slightly larger than normal step.

Keep your left toe on the ground. This will help you maintain your balance. The left knee should also be bent. Lower your body until your right thigh is parallel to the ground.

Keep your body upright, with your chest up, back straight, and abs tight. Push with your right leg to starting position. Hold dumbbells with your hands on your sides to increase the intensity level.

Side Plank

Lie on the floor or mat on your right side. Support your bodyweight with your knees and your right elbow. Raise your body up off the ground, keep your body as straight as possible.

Keep your back straight and hips up. Hold your abs and breath normally. Hold this position for 8-10 seconds (or more) and return back to starting position.

Repeat on the other side.

Mountain Climbers

Here’s another great bodyweight movement you can use as a cardio movement as well. Start off in the top of the pushup position. Tighten your abs and pick up one foot off the floor.

Bring your knee up to your chest. Return the foot back to starting position and repeat on the other side.

If you’re looking to get lean and jacked with bodyweight exercises you can do at home, then check out Turbulence Training.

Trainer and Author Craig Ballantyne has developed hundreds of fitness programs that revolve around the basic concepts of Turbulence Training.

To get an overall introduction to Turbulence Training, you should grab the original Turbulence Training manual. The manual includes everything you need to get started on your fat loss journey. There are workouts for beginners, intermediate, and advanced trainees. If you go through each program separately, in a few months you’d have literally transformed your health and physique. Click here for more information.

For individuals who have had some experience with exercise or even Turbulence Training, then Craig has numerous other workouts specifically designed for women, muscle mass, bodyweight only, abs training, and more.

You need to make the decision today: Are you going to continue to follow pointless, boring workouts and never get any impressive results, or you going to take a chance and try some truly unique ideas using Craig Ballantyne’s workouts? Start today with either one of the Turbulence Training workouts:

Bodyweight 100 Workout

A while back, I introduced to you guys Craig Ballantyne’s Bodyweight 500 workout. For those of you that missed the workout, here it is again:


Click here to grab all the workouts in the Bodyweight 500 challenge.

The bodyweight 500 actually starts with bodyweight 100. In other words you do the 100 repetition circuit, then move onto 200, 250, 300 etc. all the way up to 500 repetitions. This way you can steadily build your strength and endurance up so that you can get a good time for the bodyweight 500 workout.

Here is  the bodyweight 100 workout:

These Turbulence Training bodyweight challenge workouts are great measures of fitness. The best way to incorporate them into your programs is to do them every fourth workout. In other words, lets say you train 3 days a week.

You would train Monday, Wednesday, and Friday. Then, the following week on Monday, do one of the challenge workouts. Return back to your regular schedule and train Wednesday, Friday, and Monday, followed by another challenge workout on Wednesday.

Or, you can just keep it simple devote the Weekends to doing these challenge workouts. Either way, they’re effective.


Click here to grab all the workouts in the Bodyweight 500 challenge.

Gladiator 300 Workout vs. Bodyweight 500 Workout

The “300” workout is still a very popular workout that was used to help the cast and crew of the movie “300” in shape. Craig Ballantyne has his own version of this workout, which is known as the Bodyweight 500.

 

What is the difference between these two workouts, and which one is better?

According to the original Men’s Health article on Gerard Butler, and where the 300 workout first appeared, the 300 workout was just a “right of passage.”

In other words, not all the actors performed the workout, and it was certainly  not the only workout used in their training regimen. In fact, MarkTwight, the trainer of the 300 crew, explicitly states that you should not perform a workout more than twice.

The closest thing to what Mark Twight was using at the time was Crossfit. Click here for some more information on Crossfit.

And according to Craig Ballantyne, the 300 workout should not be used on a weekly basis. You can perform it once a month, but training at such a high intensity level without proper recovery would be setting yourself up for failure.

Here’s a video of Craig Ballantyne demonstrating the 300 workout:

The Bodyweight 500, on the other hand is an actual workout program. It starts off with the basic Bodyweight 100 in week 1, and then steadily progresses up to the bodyweight 500 workout.

The main idea here is that you progress based on your fitness level. For some, it may take just 4 weeks to complete the Bodyweight 500. For others, it may take up to 8 week.

Here’s the bodyweight 500 workout:

The main lesson here is that when embarking on any sort of high intensity program, it’s better to start slow and steady than to jump right into it.

The type of physique sported by the 300 crew could be categorized as Ottermode. Click here to learn what the Ottermode physique is and why it’s the easiest form of build’s achievable by nearly all men: The Ottermode Physique.

How Many Calories Do You Need to Burn for Fat Loss?

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training

If you depend on classic aerobic cardio for fat loss, you probably spend 30 minutes on a machine trying to burn a set number of calories.

 

But does that work?

Does burning 500 calories per day cause you to lose 1 pound of fat per week?

Well, according to science, it should. But if it did, you probably wouldn’t still be reading this article.

Back in the day, I used to write a column on fat loss myths for Men’s Fitness magazine. Here’s a classic weight loss topic I covered.

Myth: I need to burn 500 calories each workout to lose fat.

Truth: Possibly one of the worst inventions for fat loss was the calorie-counting monitor on treadmills, elliptical machines, and stairmasters.

Because of these, millions of men and women now obsess about the number of calories burned per session. You’ve probably even been one of those people, watching it creep up ever so slowly during a slow-cardio session. All the while knowing that you can wipe out a 30-minute, 300-calorie treadmill session with one fell swoop of the Krispy Kreme hand.

Too many people are brainwashed into thinking that if they don’t burn 300-500 calories per session, then they won’t lose fat. After all, that is what you’ve been told time and time again in those fluffy fitness/fashion magazines.

The problems with this approach to fat loss are numerous. First off, it’s difficult to say if the calorie counters are even accurate. A story on CBS news showed that cardio machines overestimate calorie burning by up to 20%.

Next, depending on slow cardio for advanced fat loss is relatively useless and at the very least, inefficient. It takes a long time for you to burn a lot of calories and one study showed that men who only used cardio training for weight loss ended up with a reduced resting metabolism. You are basically undoing the calorie burning by depending only on cardio. On the other hand, guys in the same study that used strength training didn’t suffer a reduced metabolic rate.

 

So what is the solution to burning fat in a faster, more efficient method? The answer is to use strength and interval training to burn fewer calories in less exercise time, but with a more intense form of exercise.

Your body will burn more calories after exercise (when you use intervals) than it does after you do slow cardio and your metabolism will stay high. Some experts refer to this as the afterburn effect. How do you do intervals? Well, you could sprint for 30 seconds and rest for 90 seconds and repeat that for 6 sets – using the bike preferably or treadmill if you are experienced with it.

Within that short time frame the intervals will cause your muscles to go crazy with activity (I call it a metabolic turbulence). This crazy metabolism boost causes lots of calorie burning after exercise to get your body back to normal. The result is you would end up burning more fat and more calories in the post-exercise period as your body tries to get things under control.

Now there is one time where you’d want to count calories, but that is when you are counting up and determining how many calories you eat per day. Again, you can wipe out an entire workout’s work in less than a minute simply by eating garbage. Without some structure and discipline to your nutrition, there is nothing that even my programs can do to help you lose fat.

So exercise nutrition control and interval training. These are the two anti-calorie counting methods that will help you lose fat and get lean.

For some great, high intensity bodyweight-only workouts proven to help you lose fat, check out Craig’s Bodyweight workouts. Click here for more information.

4 Kettlebell Training Rules To 6-Pack Abs

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

For years fitness “experts” have been preaching the merits of endless crunches and sit ups in pursuit of great abs.

Combine that with the latest low fat diet and the tedious, slow boring cardio and – voila! Instant 6-Pack Abs.

Over time, however, evidence is showing that this just simply isn’t the most effective way to shed belly fat.  Unfortunately, the notion of crunches and sit ups has been in-grained into our brains as being the “tried and true” way.

So when I get regularly asked how to lose fat and get six-pack-abs, my answer more often than not, tends to be met with a look of confusion…

1. Perform full-body exercises.

2. Train your abs the way they were meant to be trained (by forcing them to stabilize your torso, not move it or rotate it).

3. Use some form of interval training instead of long boring cardio.

And the most important rule of all…

4. Eat real, clean food focusing on fruits & vegetables, lean protein and healthy fats limiting grains and refined carbs to a minimum.

That about sums it up in a nutshell and it doesn’t get any simpler than that.

If you’re training with kettlebells, then getting that six-pack is easy if you follow the rules above.

And one of the best exercises to get that 6-pack is the Turkish Get-Up or TGU.

Simply put, TGUs involve you laying on the ground holding a KB vertical with one arm and then performing a series of movements to get you standing upright.

Sounds simple enough, but rest assured, if you use a heavy enough kettlebell and use proper technique, it’s as hard an exercise as they come.  And it will challenge you like no other KB exercise out there.

It’s also important to remember that one of the main reasons we train with kettlebells is to simplify our lives and to give us an alternative to going to the gym. The time saved is precious time that can be spent doing more meaningful and impactful things – like spending time with our families & friends.

But it’s not so much what we do in the gym that gives us 6-pack abs and low % body fat, but instead what we do for the other 23.5 hours in the day.

Are we getting enough sleep?

Are we able to handle our stress levels?  (Stress will always be part of our lives. So, the real key is finding a way to properly handle it)

Are we eating whole, natural foods?

Don’t get me wrong, exercise plays a critical role in getting lean.  After all, it’s still just a matter or calories in vs. calories out – of eat less and move more.

But if you’re using KB exercises and training at least 3 times per week, then, from an exercise standpoint, you’re on the right track!
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 style Kettlebell workouts that will help you burn fat without long, slow cardio sessions, visit www.KettlebellWorkouts.com

If you’re serious about Kettlebell training, then I suggest you check out the Turbulence Training Kettlebell Revolution system.

This is, by far, the best Kettlebell training guide out there on the market, and provides a great introduction to beginners. It also features some great high intensity workouts for advanced athletes.

Click here to Learn More about the Turbulence Training Kettlebell Revolution system.

The Turbulence Training Kettlebell Revolution program will show how to lose fat with kettlebells and build a muscular physique as well. Even if you do not care about getting bigger, all of the techniques on the information packed in this incredible product will teach you how to maximize your fitness with kettlebells and attain the physique that you have always wanted. This program is made for people that love kettlebell training and want to take use Kettlebells to lose fat. This detailed product is for all levels and covers the basics enough for beginners and offers new challenges for experienced kettlebells lifters. Even if you do not train with kettlebells, all of the technique tips that you learn will carry over to other forms of fitness training.

I have no doubt that you will love this program and have decided to include 4 additional months of Kettlebell workouts, which I will send you via email once you’ve purchased the Kettlebell Revolution workout for only $57. If that is out of your price range, you are in trouble!

Click here to learn more about this $57 Kettlebell Fat Loss program.

This article links out to a product. If you purchase this product, I receive a percentage of the sale. Click here to read my disclaimer.

High Intensity Turbulence Training Bodyweight Workouts for Fat Loss

If you don’t have weights at home, then you can easily take any dumbbell exercise and replace them with bodyweight exercise substitutions. Craig Ballatyne, creator of Turbulence Training, recently posted some great substitutions you can do for certain certain exercises that you may  not have equipment for.

I’ve taken that idea and expanded it to include only bodyweight movements. Here’s my modified list:

Dumbbell Squats


  • Split Squats
  • Lunges
  • Step-ups
  • Reaching Lunges
  • 1-Leg Deadlifts
  • 1-Leg Hip Extensions

Dumbbell Press


  • Chair or Parallel bar dips with body slightly forward
  • Feet elevated on bench pushups
  • Feet elevated on stability ball pushup
  • Close Grip feet elevated pushups
  • Pushups
  • Close-Grip Pushups
  • Incline Pushups
  • Elevated Pushups
  • Pushups on Knees
  • Off-Set Pushups
  • Pushups with your Hands on Ball
  • Pushups with Hands on Ball and Feet on Bench
  • Pushups with Hands on Bench and Feet on Ball
  • Spiderma Pushups
  • Pike Pushups

Dumbbell Lunges/Split Squats


  • 1-leg Lying Hip Extension
  • Bulgarian Split Squats
  • Split Squats
  • 1-Leg Deadlifts
  • 1-leg Squats onto Bench
  • 1-Leg Squats standing on the bench
  • Deep Step ups
  • Reaching Lunges
  • Bodyweight Squats
  • Squat Jumps
  • Lunge Jumps
  • Lunges

Dumbbell Rows


  • Inverted Rows
  • Underhand Inverted Rows
  • Inverted Rows with Feet on Ball or Bench
  • Pullups
  • Chinups
  • Sternum Chinups
  • Side to Side Pullups
  • Gorilla Chins
  • Negatives

As you can see, it is possible to perform bodyweight-only workouts. You just need to be a bit creative. Craig Ballantyne has a whole bunch of great bodyweight workouts which he sells for around $9.95 per workout.

But, if you were to purchase them seperately, say one workout per month, it would end up costing you $153.95. Craig is giving away all of his bodyweight workouts for a low price of $57.

That’s a discount of 37%! That’s insane! I suggest you grab all his workouts as soon as possible before he decides to charge the regular price. Click here to grab all of Craig Ballantyn’s Bodyweight Workouts.

Turbulence Training 20 Minute Express Workout

Turbulence Training, developed by Craig Ballantyne, provides you with lots of great, 20 to 30 minute express workouts that can be done with very little equipment. The following is a sample Turbulence Training Workout:

Start off with 2 sets of the following bodyweight circuit:

· 10 repetitions of Bodyweight Squat.
· 8 repetitions of Close-Grip Pushups.
· 12 repetitions of Stability Ball Leg-Curl.

The workout is divided into 3 supersets. A superset is where you perform two exercises beack to back with little to no rest in between each set.

Superset #1:

Perform 6 repetitions of Dumbbell Incline Presses with 75 percent of the weight you use normally. Move straight to Dumbbell rows. Use 75 percent of your normal weight, and perform 6 repetitions. Rest 1 minute, then repeat the superset 2 more times.

Superset #2:

Now perform dumbbell chest presses for 8 repetitions, followed by 8 chinups. Just as in the first superset, rest 1 minute aftere each superset, but no rest between the exercises. Perform 2 more sets and then move onto superset #3.

Superset #3:

Start off with a set of close-grip pushups followed by dumbbell Rear- Deltoid raise. Perform 10 repetitions for each exercise. Perform 2 more sets. This whole workout should not take you more than 20 minutes. Make sure to use a challenging weight, can keep moving. If you let your heart rate drop too low, that means you’re resting too much. Once 1 minute rest periods become too easy for you, drop the rest periods down to 45 seconds.

If you’re really serious about gaining muscle mass and losing fat, then you need to check out more of Craig Ballantyne’s Turbulence Training workouts.

Click here to Learn More

Turbulence Training Super Set Workouts Vs Traditional Cardio For Fat Loss

The question is…do you really need to perform lots of cardio in order to lose fat? Or is there another, better way? Last week, someone asked me if I was “anti-cardio.”

I’m not “anti-cardio.” If anything, I’m “anti-traditional cardio.”

Anyone who is trying to get into good shape or lose unwanted body fat believe that all they need to do is tons of cardio in order to achieve their dream body.

There are many people out there that are extremely lean that rarely ever go out for a long, slow and steady jog or do any sort slow, steady cardio. So what do these people do? They do something known as Turbulence Training. No, this isn’t some super secret form of training.

It’s a simple training style developed by trainer Craig Ballantyne which combines High Intensity Interval Training with Intense Super Set Weight Training. Here’s the problem with cardio: It’s great for beginners who’ve never done any cardio before. Anything new will get you results fast.

However, as your body gets used to your workout, you stop getting results. So, people just decide to make their workouts longer. Next thing you know, you’re spending 2 hours a day working out, 5 days a week just for a measly.5 lbs of fat loss per week.

There’s a better way. But, in order to find that better way, you need to ask yourself: what is cardio? Is it really just all about pumping mindlessly on a treadmill or riding a stationary bike?

Nope. “Cardio” is all about getting your heart pumped and geting you huffing and puffing. Cardio exercise is any type of exercise or any activity that strengthens your cardiovascular system.

That is exactly what Turbulence Training workouts do: they raise your heart rate and force your body to work harder. When your body works harder, you boost your metabolic rate.

Your metabolic rate is a measure of how fast your body burns calories. The higher your metabolic rate, the more fat and calories you will burn. Here’s a quick sample of what a Turbulence Training superset feels like: Take a dumbbell and press it over your head for 10 repetitions.

Now drop your arms to your sides, and without resting, hold the dumbbells and perform 10 squats. Now, you can rest for 1 minute. Notice how face your heart rate is pumping. If you are using a challenging weight, you will find your heart rate has increased to about 80-90 % of the maximum recommended rate.

This simple superset will make you feel as if you just ran a 100-meter long sprint. This may look like just basic strength training, but it’s so much more!

You can replace your tradiational cardio with these types of superset routines, saving your lots of time and energy. Of course, you’ll be burning off tons of fat in the process!

If you’re really serious about gaining muscle mass and losing fat, then you need to check out more of Craig Ballantyne’s Turbulence Training workouts.

Click here for more information

3 of My Favorite Turbulence Training Workouts

It’s only the end of January and fat loss expert Craig Ballantyne has already released 3 of my favorite workouts of the year -guaranteed!

And I’ll show you how to get ALL three of the programs for the price of one, in just a second.

But first, let me tell you about these proven fat burning workouts.

Program #1 is his landmark TT 2K10 workout.

Every January Craig takes the top fat loss tips and exercises he’s discovered in the year prior and puts them all into one kick-butt program to kick off the new year.

Within hours of launching this program it was already hitting “legendary” status as TT users started reporting on their experiences with this workout.

It’s definitely not a beginner program, but you’ll get a research proven more effective form of interval training than ever before, plus cool kettlebell exercises, tough twists on classic bodyweight exercises, advanced total-body ab exercises, and even more mini
circuits to help you burn fat and give you the ultimate body to kick off 2010 – and to have your best year EVER.

Program #2 is the TT Beginner Total-Torso-Training workout.

This program is perfect for beginners or anyone just getting back into exercise.

Discover beginner interval training, bodyweight exercises, and torso movements to work your abs, make your low back strong and safe, and help you burn belly fat – you’ll be amazed by how much you can do just LYING DOWN! Seriously, you can burn fat lying on the ground.

Program #3 is another instant classic – TT Transformation.

This advanced fat burning workout is based on one of the most popular programs used by past TT Transformation Contest winners, and within hours, it too was hailed as Instant Classic by TT users who immediately put it to the test.

If you want to lose the last few pounds and sculpt your body like a Greek God or Goddess, this is the BEST program for you.

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

But there’s one more important fact I have to tell you about…

At this time next week, those 3 programs will cost you a total of $59.85…

HOWEVER…you can get all 3 of those programs today for the price of only one ($19.95), PLUS you’ll also get:

– 30 days free in the TT Member’s area where you can ask Craig all  of your training and nutrition questions

AND

– Access to TWO MORE programs – The TT Adrenaline Workout and the TT 15-Minute Kettlebell Express Workout – that will be released within  the next 14 days.

So the total value of all of these workouts and bonuses is well over $119, but you can get this Complete TT 2K10 Package for only $19.95  today.

Click here to get started with this amazing fat burning deal.

But hurry, because this is your LAST CHANCE to get all of these workouts and bonuses for such a low investment before they get put back in the TT Member’s Platinum Vault.

PS – Don’t forget, you will also receive…

…30 days access to the TT Member’s area and forum where you can  ask Craig ALL of your training and nutrition questions.

Craig watches that forum like a HAWK, checking in every few hours to make sure all questions get answered and new members get welcomed.

So make sure to take advantage of his help and the complete social support system from all other TT Members.

PPS – Get ready for TT Adrenaline…

…this is a new scientifically-formulated workout program unlike any other Turbulence Training workout Craig has ever designed…

…and you’ll get it as part of your Complete TT 2K10 package. It will be released BEFORE February 1st.

Click here to get access to the workouts and be put on the “First Notice” list for the TT Adrenaline program.


NOTE: This promotion ends on Wednesday, February 3rd, and then these three workouts will be removed and locked up in the TT Platinum Member’s Vault.

PPPS – Your results are guaranteed by Craig’s 100% money back promise. If you aren’t COMPLETELY satisfied with your results from the TT programs, just let Craig know and you’ll be refunded your $19.95 before the end of the 30-day member period and you won’t be billed any additional charges.

And no matter what, you’ll get to keep ALL of the workouts!

Click here to get access to the workouts and be put on the “First Notice” list for the TT Adrenaline program.