Tag Archives: turbulence training

19-Minute No-Gym Necessary Fat Loss Workout

Around this time of the year, most people have the “aah it’s the holiday season. Let me enjoy, then I’ll set a new years resolution to get back into shape.”

You’re different, because you understand that fitness is a life-long pursuit. Although you should take some time away from the gym, you shouldn’t just completely give up for a portion of time and set to “restart” a month from now.

Usually, when people say “oh, I’ll start on Monday” they never do. Get out of the mentality and start TODAY.

Forget about how much you ate on Thanksgiving, or how many temptations you’re going to face in the next few weeks. Focus on the here and now. Workout hard and make TODAY a clean eating day.

Do not do slow cardio. It does not work. Instead, if you feel as though you can’t get to the gym because of weather, travel, family, work, etc. then try this 19-minute no-gym necessary bodyweight workout.

It’ll help you lose weight during the busiest times of the year.

Start off with 3 rounds of:

  • Jumping Jacks – 30 seconds
  • Close-Stance Bodyweight Squat – 30 seconds
  • Spiderman Climb – 30 seconds
  • Reverse Prisoner Lunge (alternating sides) – 30 seconds
  • Decline Pushups – 30 seconds
  • Rest 30 seconds

Follow by 4 rounds of:

  • 30 seconds Bodyweight Squat
  • 30 seconds hold on bottom position

Then:

  • 3 minute Pushup Challenge
    • Do as many pushups in 3 minutes as possible

Finish off with:

  • 3 minute Pullup Challenge
    • Do as many pullups in 3 minutes as possible

This workout is from one of Craig Ballantyne’s monthly programs called High Frequency Bodyweight TT, which is the December Workout of the Month, only found in the TT Member’s section.

When you sign up for the TT Members Section, you’ll get instant access to the following:

  • TT Bodywieght Cardio 3 Workout
  • Turbulence Training Full Workout Program
  • 30 Days Free Access to TT Members Section
  • TT Hardcore Fat Loss Workout
  • TT Booty For Wife Workout
  • TT for Buff Dudes and Hot Chicks Workout
  • TT Body Sculpting for Women Workout

Forget about boring cardio to fight holiday fat gain, these workouts are all you’ll need…for a lifetime!

Get access to the TT Members Section HERE.

“DON’T WASTE YOUR MONEY on any other exercise programmes or e-books !!! I have spent a fortune in the last twelve months on exercise material, only to discover that once you have a TT Membership Pass, you do not need to look anywhere else.

- Danette Nel, South Africa

“Craig, the TT membership is amazing. I’m still surprised at how quickly I get a response to any question. Talk about overdelivering!”

- Mickey Glick

“It’s been about 6 weeks since I started the initial program and have moved onto the women’s 4 week program and I’ve had fantastic results. I really appreciate how comprehensive the manuals are, with detailed pictures and instructions. Best money I ever spent!

Even at the 2-3 week mark my husband was commenting that I’ve lost weight and since then people have really noticed that my shape is changing. Every week people are saying, have you lost more weight? My body fat is really shifting and the best bit is that it takes far less time than going to the gym giving much more time for me! It also feels great to take control of your workouts!

I’m looking forward to the next few weeks and months as I continue on the various workouts to see how much more my body can change. It’s great that there are so many workouts to keep the body challenged! Thank you for providing such proven workouts for poor misguided people like me!”

- Nicole Bailey

With GREAT gratitude for you every single day,

– Parth

PS – If you’re already on the TT Member’s forum, post your success story!

PPS – Focus on the here and now!

“Keep your head up, your heart strong, and run over anything that gets in your way. Success is never given, it’s earned. So work for what you want, fight for what you want, take what you want. Nothing is going to be handed to you.” - Robert MacDonald, Gym Jones

How to make it easy to succeed with your fat loss goals

Kekich’s Credo #56. Identify exactly what is you want. This takes a lot of thought. Then don’t let anything stand in your way of getting it.

What do you want?

If you want fat loss, then go and get it.

Think about how bad you want it.

If you want it really bad, then don’t let anything stand in your way of getting it.

Here’s what you do:

Plan

Before embarking on any task, you need to plan. Plan out exactly what you’re going to eat, and what time you’re going to eat it. Plan out what your workouts are going to be, and when you’re going to work out. Plan out when you’re going to sleep, what you’re going to do before your workout, and after your workout.

To make it easy for you, there are already a number of great done-for-you programs out there to choose from:

Shop

Go to the grocery store and get all the food you need.

Grab one of the programs listed earlier.

Purchase any training equipment you need.

Purchase a gym membership (if necessary).

Get a trainer (if necessary).

Get a nutritionist (if necessary).

Prepare

Prepare your food. Cook it all at once, and store it in the fridge for the week.

Prepare your mind. Meditate. Read inspirational quotes. Watch Rocky.

Prepare your body. Warmup. Stretch.

This is your blueprint, now go do it.

Elliptical Machines Suck for Fat Loss

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

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.

Click here to grab the full 500 workout program

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.
Hello world.
3 unique veggies that FIGHT abdominal fat? (surprising fat-fighters)

We have a great article for you today from one of our trusted nutrition experts… this article details how some of the chemicals (such as xenoestrogens) that we are being exposed to (from pesticides, herbicides, plastics, our water supply, etc) have been linked to what’s been termed “stubborn abdominal fat”, and how a specific class of veggies helps to combat this problem.

Read the article below to find out an interesting way to protect yourself from “xenoestrogens” and help you get a flatter stomach:

>> 3 Unique veggies that FIGHT Abdominal Fat (surprising fat-fighters that help to counteract “xenoestrogens”)

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