By: Craig Ballantyne, CSCS, MS
Author, Turbulence Training

I was just reviewing a big file of all the new exercise, diet, and research proven fat burning tips I wrote down for 2009, and I wanted to share 5 BIGGIES that can help your clients get more results AND make your awesome workers even better..

So here we go:

#5 – Recent research shows shuttle-running is tougher than running intervals in a straight line…

…so if you want to burn fat faster than ever, make sure you incorporate old-school shuttle runs (i.e. classic suicide type drills) into your fat burning interval programs.

#4 – Use a food log.

“According to Men’s Health (Feb 2009, p 38), keeping a food log helped subjects lose 3.5 more pounds than subjects that didn’t keep the log.”

#3 – Hit a personal best in each workout.

This is an oldie, but a goodie. There are a few reasons you need to do this:

a) First of all, everyone loves progress, and if you can achieve a personal record in each workout (i.e. could be # of pushups, plank time, etc.), then you will feel a HUGE sense of accomplishment.

b) More personal bests = more results. Plain and simple.

c) You will get addicted to the workouts, and always want to come back for more attempts at breaking records.

#2 – Get a trainer or join a bootcamp

“According to Men’s Health magazine, (Dec, 2009), beginners who work with trainers get more results than beginners who workout by themselves”. Guaranteed.

#1 – Read a motivational quote every morning.

I promise you that it will elevate your motivation and inspire you to reach your fat loss goals.

Here’s the first motivational quote you can read tomorrow morning:

“Be loud and proud of the healthy changes you are making in your life. There are many more folks secretly wishing someone will take charge and be a healthy role model for them. It might not happen overnight, but if you continue to lead by healthy example – without preaching or being condescending – you can build an entourage that will help you reach the next level.” – Craig Ballantyne

Those are 5 unique tips to help you lose fat.

Click here for more fat burning workouts

Why are so many people just missing the boat when it comes to designing an effective bodyweight workout? I mean, it’s not rocket science. What is it that world class trainers know that the average trainee doesn’t?

There are lots of little tips and tricks to make a bodyweight workout more effective at helping you reach your goals. However, there are two main things you need to know: Progression and Consistency.

Yeah, what else is new, right? But wait, what I’m telling you is actually the REASON why people fail at achieving their Continue reading

Image by Michal Novotny

I would like to restart my training diary on this website. I feel as though keeping a training diary on this site will help others see exactly how I incorporate the principles I present on this website into my practical life.

I would also like some feedback from my audience. Feel free to ask me questions about my program and give any suggestions that I can personally employ. Enjoy!

Training for Week of Monday, January 26, 2009

Monday, January 26, 2009

For time:

• Dive Bombers, 15 reps
• KB Snatch, 3 reps
• Dive Bombers, 12 reps
• KB Snatch, 6 reps
• Dive Bombers, 9 reps
• KB Snatch, 9 reps
• Dive Bombers, 6 repss
• KB Snatch, 12 reps
• Dive Bombers, 3 reps
• KB Snatch, 15 reps

Time: 11:04.67

Intensity Rating: 8/10

Wednesday, January 28, 2009

Three rounds for time of:

• 1 Pullup
• 2 Front Squats
• 2 Pullup
• 4 Front Squats
• 3 Pullups
• 6 Front Squats
• 4 Pullups
• 8 Front Squats

Time: 15:58.91

Intensity Rating: 7/10

Friday, January 30, 2009

For time:

• Shoulder Press, 5 reps
• Chin Ups, 4 reps
• Push Press, 15 reps
• Chin Ups, 4 reps
• Push Jerk, 25 reps
• Chin Ups, 4 reps
• Push Press, 15 reps
• Chin Ups, 4 reps
• Shoulder Press, 5 reps
• Chin Ups, 4 reps

Time: 9:14.49

Intensity Rating: 6/10

General Notes/Thoughts: Overall a very good week. I have lost a considerable amount of weight, but somewhere along the way I realized how much fun I was having. And so I think I really just got caught up into developing interesting workouts.

I’m sorry I can’t give you guys a proper assessment in terms of my progress, but the truth is that I really haven’t been measuring my progress that closely. I used to weigh myself and measure myself all the time, but I just got tired of it. I just decided to get in the intense, consistent workouts without worrying about the results. But maybe that’s what helped.

I’ll be heading off to India in about 2 weeks, so my plan right now is to rachet up the intensity, then chill while in India. I’ll probably still workout, but I think if I’m going to a wedding I can expect to be eating a lot of bad food.

After I come back, I’ll see which direction I want to take my training.

Specific Notes about Workouts:

Monday – Divebombers are great for shoulders, tris, and chest. KB Snatch is more of a cardio exercise now. Need heavier KBs, or something heavier than 35lbs.

Wednesday – Pullups were tough. Front squats are amazing for the legs. Keep doing them. Need to work on pullups strength

Friday – Good shoulder and back workout. Short, difficult, but not that intense. Chinups were ok. Can def add reps to it. Pressing was tough, esp the shoulder press. Check form on push jerk.

Total training time this week: 36:15.07