In the past year, over 1173 personal trainers and Turbulence Training readers have used the TT Bootcamps workouts to add fun, variety, and more fat burning results to their programs.

And so Craig Ballantyne (Men’s Health workout expert, Crazy Canadian, and all-round good guy) went back into the Turbulence Training lab and created 31 brand new Done-For-You TT Bootcamps workouts.

You’ll get proven Turbulence Training bootcamp style workouts that will burn fat with little to no equipment.

Here are just some of the 31 TT Bootcamp Workouts you’ll get:.

1. The TT Beginner Bootcamp 2K10
2. The TT Physical Testing Bootcamp
3. The TT Big 7 Circuit Bootcamp
4. The 3-Part TT for Abs Bootcamp Workout Series
5. The 3-Part TT Booty Bootcamp Workout Series
6. The 3-Part TT Adrenaline Bootcamp Workout Series (Advanced!)
7. The TT Bootcamp 300 Workout Challenge
8. The 3-Part TT Beach Body Bootcamp Workout Series
9. TT Metabolic Resistance Circuit Bootcamps
10. The TT Fusion Bootcamp
11. The TT Transformation Bootcamp
12. The TT Fusion Bootcamp

Plus you’ll get 4 amazing bootcamp business building interviews with top bootcamp experts Bedros Keuilian, Steve Hochman, Chris McCombs, and Craig’s personal favorite interview with Leanne Ellington.

But hurry, this $20 bootcamp release celebration discount ends on Thursday, March 18th at midnight.

Click here to get your New TT Bootcamps workouts

By now you all know who Craig Ballanytne is. He’s the creator of the original high intensity home program – Turbulence Training.

Over the years, he’s come out with some great workouts. The most famous of which is his 6-month bodyweight training manual.

Using this program, he’s put together an incredible deluxe package using only his bodyweight workouts to help you get the most out of your bodyweight training.

I had a little chat with Craig about his bodyweight workouts:

Parth: Craig, thank you so much for taking the time out of your busy schedule to talk to me. Lets get right into this. Tell me, what exactly is the Turbulence Training Bodyweight Deluxe package?

Craig: The Bodyweight Deluxe program is my famous 6-Month Bodyweight Training manual showing you how to lose fat and gain muscle with only bodyweight exercises. It includes some of the most challenging workouts I’ve ever created. You’ll love it, it’s a lot of fun.

Parth: I’ve tried some of those workouts, and I must say they are tough. But with a new fitness product coming out everyday, people get confused on where to start. What is one tip you would give to people starting out?

Craig: If you are completely beginner with no current workout history – or interest in working out – then simply find something you like to do, and do that activity. Combined with eating less, you’ll lose fat.

But if you want a structured workout for maximum bodysculpting, then you need to get a professional program. If you want to workout for 6 days per week, I don’t recommend that and you won’t like my program.

But if you want to get results in just 3 short workouts per week, with exercises you can even do at home if you want, then Turbulence Training will work perfect. We have a beginners program for people who aren’t working out, and an intermediate program for people who are experienced – but I make even my advanced clients start here.

Parth: Nice. Love the variety. Like I said, there are lots of fitness products coming out every single day. But people still prefer Turbulence Training over all the others. What makes Turbulence Training so special?

Craig: It’s proven. A lot of new programs are copycats but don’t have all of the magical ingredients that Turbulence Training does…and the biggest thing all these copycats don’t have is massive, massive, massive proof like Turbulence Training.

There are very few programs that can say they’ve been used by millions of Men’s Health, Women’s Health, and Shape magazine readers, plus all of the folks online and the good people in the TT Transformation Contests.

It’s really just Body for Life or Turbulence Training, and Turbulence Training is based on the most recent science and gets updated all the time.

Parth: Well, I like Turbulence Training because I can do it at home without any equipment. Speaking of which, lets talk about bodyweight training. What are the benefits of bodyweight exercise?

Craig: Most bodyweight exercises are a combination of resistance training and interval training, so they work to burn calories and sculpt muscles. You won’t become a massive bodybuilder with bodyweight exercises, although if you’re a gymnast and you train hours per day, it’s obvious that you can gain a lot of muscle mass.

But most people are going to get lean, athletic, fit bodies with bodyweight exercises, and as much as I love weight training, I have to admit that bodyweight exercises are easier on the joints.

Parth: True. You have a lot of different bodyweight programs out there. Just curious to know. What’s the main difference between training a man and training a woman?

Craig: Most women can and will work as hard as a guy, but they are fearful of getting bigger.

This won’t happen unless they eat too many calories, but I make two small changes…

First, I have women use more bodyweight exercises. Whenever possible, we’ll choose an equally difficult bodyweight exercise rather than using the dumbbell or barbell version. Women prefer this, and it might be slightly better for bodysculpting.

Second, we could also use fewer sets. Remember, getting big is all about volume – eating more and doing more repetitons. So we’ll only do 1 set per exercise with some women rather than 3 sets. That cuts back volume, and eliminates any fear of getting bigger.

Parth: Ok. This actually leads to my next question – why is muscle building so important in your quest to drop fat?

Craig: It’s not mandatory. You can lose fat without gaining muscle, and most women just want the fat loss.

But most guys need to gain some muscle if they want to look amazing, so that’s why I use muscle-building programs so much.

Plus, it’s important for everyone’s health to be as strong as possible in their old age.

Parth: Ok, so what’s the difference between Turbulence Training for Fat Loss, and Turbulence Training for Mass Gain?

Craig: The fat loss program is more of a home workout program focused on metabolic resistance training to sculpt the muscles and burn calories, along with interval training to burn more fat.

The mass program is supersets of heavy lifting focused on building strength and mass.

Parth: Makes sense. Alright, so what’s your background Craig? What motivated you to create the Turbulence Training bodyweight workouts?

Craig: Like most folks in the fitness industry, I played a lot of sports when I was younger. That led to weight training. From there, I realized I wanted to be a strength coach in professional sports.

I went to school for Kinesiology, which then led to a Master’s Degree in Exercise Physiology. Along the way I studied what made a good NHL Strength Coach (they had Master’s Degrees and were Certified Strength And Conditioning Specialists – CSCS).

I also started training athletes, along with men and women for fat loss. Then I started working with Men’s Health in 2000. And I invented Turbulence Training in 1999, and finally put it online in 2001. The rest is history.

Parth: Yup, and it’s looks like it’s been a great run. Hopefully I’ll see some more great Turbulence Training workouts for many years to come.

So, as I stated in the interview, Craig has some great workouts. To learn more about each of his workouts, click on the links below to read their reviews:

• Turbulence Training Bodyweight Deluxe
• Turbulence Training for Abs
• Turbulence Training Bodyweight Workouts
• Original Turbulence Training Workouts
• Turbulence Training for Abs DVD
• Turbulence Training for Women
• Turbulence Training Bootcamp
• Turbulence Training for Muscle

So you want to reveal your six pack abs? Well, you need to start off by choosing the right exercises. The right exercise will challenge you and help you improve your fitness level. Long are the days where you did hundreds of crunches and sit ups daily.

Crunches are not a very efficient abdominal exercise because they do not work the entire main ab muscle (rectus abdomonis). Also, if you have back pain

Now we’re smarter. We realize that excessive, high-rep abdominal training is dangerous and causes lower back pain that can potentially derail you from achieving your goals. Instead, try and make a movement more difficult, instead of just adding repetitions.

Here are some great movements you can try:

Stability Ball Roll outs

• Place your knees on a mat and your hands outstretched on a stability ball. Roll the ball out. You should feel a stretch in your abs. Keep your back straight and abs tight. Roll the ball back to starting position and repeat.
• You can also do this movement with an ab wheel.

Stability Ball Jackknives

• Place your elbows on a bench and your feet on a stability ball. Keep your back straight and abs tight. Bring you knees into your chest, and back out.

Side Plank

• Lay on your side and place one forearm on the ground. Raise your body up, keeping a straight line from your head to your toe. Rest your body on your forearm and the side of the foot.
• Make sure to keep your back straight and abs tight. Lower back down and repeat on the other side.

One of the best ways to create intense abdominal workouts is to organize them into supersets. Supersets are where you perform two exercises back to back with little to no rest in between each set.

This is also a great way to get your workouts done faster. A sample superset using the above exercises would be to perform 10 roll outs, immediately followed by 10 jackknives. This counts as one set. Rest 30-60 seconds, and repeat.

Once you get stronger, you can use some other high intensity techniques:

Trisets  – perform 3 exercises in a row with no rest in between.

Giant Sets – perform 4 exercises in a row with no rest in between.

Bonus Tip: Interval Training

Just doing ab workouts isn’t going to give you a six pack. You also need to perform cardiovascular exercise. The best form of cardio is interval training. Interval training is better at raising your metabolism and burning fat than steady state cardio.

Interval training is where you perform a movement at a high intensity level for a short period of time, followed by a period of rest. For example, you can do an all-out jump rope for 30 seconds, followed by 60 seconds of easy jump roping.

I’ve actually come across a great, 4-week fitness program developed by Craig Ballantyne which includes some great superset ab workouts. Click here to get this free program.

Want to finally reveal those six pack abs? Well, I’m going to show you how to design some great abdominal workouts. The technique like to use is super sets. A super set is where you perform two exercises back to back with little to no rest in between each set.

So, here’s a template you can use to design your super set workout:

• 1) Exercise 1, Sets x Reps/Time
• 2) Exercise 2, Sets x Reps/Time
• Rest x Seconds

To start off, simply take the two abdominal exercises you wish to use in your workout and plug them into the template. Here is a short list of some great abdominal movements. Beside each exercise, I’ve posted a recommended amount of repetitions/time that you should perform:

1. Plank (45 seconds)
2. Stability Ball Jackknives (15 repetitions)
3. Side Plank (30 seconds)
4. Stability Ball Cross-Body Mountain Climber with Feet on Ball (10 repetitions)
5. Plank with Arms on Ball (30 seconds)
6. Ball Rollouts (15 repetitions)
7. Hanging Knee Raise (10 repetitions)
8. Dumbbell Renegade Row (10 repetitions)
9. Ball Jackknife – Pushup Combo (10 repetitions)
10. Cross-Body Mountain Climber (15 repetitions)

Once you’ve chosen your two exercises, decide how many repetitions or time you want to perform the movement. I’ve already posted the recommended repetitions/time beside each exercises, so you can simply start from those recommendations.

Next, decide how many total sets you wish to perform. My suggestion is to start off with 2 sets, and build your way up to 5 total sets.

Finally, you must decide how long you want to rest after each superset. Beginners may need to rest as long 2 minutes. Advanced trainees can get away with a 30 second rest period, or no rest at all.

I’ve actually come across a great, 4-week fitness program developed by Craig Ballantyne which includes some great superset ab workouts. Click here to get this free program.

Some of you may be familiar with density training. If not, then here’s a little primer: the idea is to perform more work in a shorter period of time. You can do this 2 ways:

• Try to perform more repetitions within a given time frame
• Try to perform the same amount of repetitions, faster

So, for example if you were able to perform 100 pushups in 5 minutes, your goal with the first method would be to perform 101 pushups in 5 minutes. However, if you’re using the second method, you want to perform those 100 repetitions in 4 minutes, 59 seconds.

Either way, you’ll be working harder, hence boosting your metabolic rate and burning bucket loads of fat (well not, REALLY bucket loads, but you get the point!).

We’re going to focus on the first method and try to perform as much work in 12 minutes time. Here are two workouts to get you started:

Workout A:

• KB Swings, 15 reps
• Feet Elevated Pushups, 10 reps
• Gorilla Chins, 5 reps

Workout B:

• KB Front Squat, 15 reps
• Dips, 10 reps
• Pullups, 5 reps

For each of these workouts, set a timer for 12 minutes. Move through each exercise, completing all repetitions as suggested. Rest as you wish, but the time will count against you. Do not stop the timer at any point. The idea is to complete as many rounds as possible.

So for example, in the first workout, the timer stopped after your 6th round. On your 7th round, you were in the middle of pushups. You did 5 pushups. So count the rounds you performed, PLUS the additional repetitions for each exercise. Each round has a total of 30 repetitions. So 6 rounds means you did 180 repetitions. Plus, you did 15 KB swings and 5 pushups. So your total score for that workout is 200.

For next week, your goal is to achieve a score of at least 201 repetitions. If you pushed yourself hard in the first week, getting a few extra repetitions in will be tough. It’s not uncommon to see a DROP in performance in your second week. I have no idea why this happens, but it happens.

As you get used to these sort of workouts, things start to get interesting. You start to look at how to score higher by modifying the order of the exercises. For example, if you feel that KB Swings are the easiest and require the least amount of energy, you might see if putting it at the end of the circuit might help you increase your overall score.

Craig Ballanytne, creator of Turbulence Training actually came out with a whole slew of 12 minute workouts a few months back. Now he has a set of 19 DVD’s that he’s selling for $299. I believe it’s certainly worth the price. And it sucks that I’m not allowed to reveal to you the exact workouts in the DVDs.

But trust me, they’re tough, and they’re unique. Craig always comes up with the greatest stuff! Anyways, I’m trying to get him to drop the price by a $100. I’m pretty sure he’s going to do it. But if you’re interested, you can be one of the first ones to know when he does.

All you have to do is sign up to the list below, and you will certainly have the opportunity to grab his DVD set at the discounted price. On top of that, if you sign up today, I’ll send you set of absolutely free Turbulence Training workouts. This will help you get started on your fat burning plan.

Simply enter you name and email below:

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training

This is always tough to admit, but nutrition is more important than your workouts when it comes to fat loss.

And since diet is more important than exercise, I’ve decided to spend a lot time sharing nutrition tips this week, starting with these 5 diet secrets:

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

Hold up on making any extreme diet 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 visit a relative’s house for holiday, I always eat the treats they have sitting around. That’s why I keep the junk out of  my house.

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.

4) Chew your food 5-10 times before swallowing.

Most people eat so fast they only about 1-2 times. You’ll really notice a difference and you’ll slow your eating so you feel full.

5) 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.

So those are just 5 of the diet secrets we have for you this year.

Stay tuned for proven secrets to help you lose fat in 2010.

Craig just came out with an incredible set of 19 DVD’s. These DVD’s are all designed to help you reveal your six pack abs. Yup! It’s the Turbulence Training for Abs DVD set. Click here to learn all about them!

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Just over a year ago I was in Tampa, Florida, at another fitness seminar.

Between sessions, a physician from Georgia stopped me in the hall and said, “Hey Craig, you were right about those crosstrainer machines. I’ve had your program for a few months now and I’m getting better results with metabolic resistance training.”

It’s always great to meet clients, and I was curious to find out how he heard of me. Turns out, he found me through Google, landing on an article I wrote about “how elliptical machines (crosstrainers) suck for fat loss”.

That’s right, I think those crosstrainer-elliptical machine doohickeys are almost a complete waste of time.

“I was using one of those machines for a long time and wondering why I wasn’t getting any results,” the physician continued, “I’m so glad I found your program”, he added.

I told him how I wasn’t surprised.

In fact, I’ve never known anyone to get great results with one of  those crosstrainer machines. Nope, it’s diet and metabolic resistance training that really gets people results.

Now I know some people will be angry with what I have to say because they like exercising on the crosstrainer, but the truth is that they just don’t work as well as metabolic resistance training.

To me, the crosstrainer is just the easy way out.

You’ll get dozens of metabolic resistance training supersets – using my unique non-competing turbulence method – when you grab your copy of the Turbulence Training for Fat Loss program.

And you can get Turbulence Training for Fat Loss for less than the cost of a one month gym membership. That also beats shelling out $1000 or more for a crappy crosstrainer for your home gym.

Click Here to Learn More about Turbulence Training

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.

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.

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.