Weight Loss Journey

Endomorph Body type

2010-04-06T10:30:00.000-07:00

So it's been a little over two week since I started my sugar (semi) buster eating plan. I am consistently seeing results but this week I am beginning to exercise. I have been researching the body types to help me with the kind of exercise that I should be doing to be better faster results. After digging a little deeper I found that there are three body types Ectomorph, Mesomorph, Endomorph. The Ectomorph is known to be fragile and lean, flat chested with small shoulders and extremely hard to gain weight. The Mesomorph is known to be athletic with excellent posture, hourglass shaped (females) and they gain muscle easily. The Endomorph has a soft body gains muscle easily like the Mesomorph but weight loss is defficult their physique is round. Now after going over these body types I need to see which one that I fit into unfortunately I don't fit into just one category I fell into both Endomorph body type and Mesomorph body type which is called Endo Mesomorphs. So now I need to do a little more research to see how to exercise or to eat for this body type.

Sugar buster weight loss journey continue!

2010-04-01T20:49:00.000-07:00

Hello, I just wanted to give you an update on my progress. It has been 11 days since I cut back on my sugar intake. The first week I saw a big difference in my belly fat and I was also retaining water. I wanted to see how much of a difference I would see in my body for the first two week without much exercise besides walking and running up and down the stairs. So far I am very pleased with the results. The following week I will began an exercise regiment and before I start I will take a few measurements. I don't do scales because I become a slave to them and when I don't see results in numbers I began to get frustrated. So I will determine my goal through measurements. I am please to say that I am actually eating less than 25 grams of sugar a day. My intake is about 18 to 20 grams a day and to be honest it's really not that hard. Yeah me! I am still doing the protein shakes twice a day alone with three meals and sometimes a snack but not everyday. I find that with this way of eating I don't get hungry. I will still go through trial and error with my eating because I do want it to become healthier by cutting out more of the fat. I still eat my carbs but in moderation and not after 6:00 pm and of course they are whole grain breads and brown rice. I will be incorporating some oatmeal (not instant) and egg whites for my morning breakfast. My sister thinks it's a horrible combination but I think it's the best. Once you find healthy foods that you love and enjoy eating healthy becomes natural. Until next time I'm still sugar free!

Results in 7 days after reducing sugar intake to 25 grams a day!

2010-03-28T15:41:00.001-07:00

It been a long time since I have written on this blog but I am back. I have decided to take a new journey into losing weight. I have only been on this new eating plan for seven days and I have already seen results that are pleasing to the eye. The only thing that I have done is become more aware of what I am eating. I was listening to Wayne Dyer the other day on my mp3 in the car and he said that he lost 17 pounds in one month by doing just one thing. He cut back on his sugar intake to 25 grams or less a day. Back in the 1800's the average american consumed about 13 grams of sugar a day. Today the average american consumes over 285 grams of sugar a day. At this rate we are going to be so over weight we won't be able to see our kids graduate from high school. Although I have not read the sugar buster diet in over five years I know it was all about your sugar intake. I have lost belly fat like crazy and to top it off on the months when you are retaining a lot of water (talking to you woman) my cloths weren't tight like they usually are so I know that this eating plan work. I have found it not to be hard at all especially since I already love brown rice (no sugar) and vegetables. I just had a hard time incorporating protien into my diet because I don't like eating red meat that much and chicken breast is totally dry. So I decided to experiment with baking boneless chicken breast then cutting it up into little strips and adding it with my brown rice and I loved it. I am also drinking protien shake so that I can keep up my food intake to about 5 to 7 times a day. I drink my water more than 64oz a day so I am very proud of that. I will keep you updated on my progress and maybe get some guts to post a pick so that I can have a before and after pick.

10 Signs that your Diet Promotes Obsessive Compulsive Eating

2009-07-02T15:24:00.000-07:00

By line: By Brad Pilon, MS
Click Here! to Visit Eat Stop Eat

It was back on March 12 of 2007 that I first wrote about the now famous A to Z weight loss trial (you can see my original blog post here http://nutritionhelp.blogspot.com/2007/03/newest-diet-study-what-does-it-really.html).

In this ground breaking study, 311 overweight women were recruited to follow one of the following popular diet programs: The Atkins Diet, The Zone Diet, the LEARN diet or the Ornish Diet.

To start the study, each woman was given a copy of the popular diet book that she was randomly assigned to follow.

Then, to make sure she was an “expert” on her program before she started dieting, each woman attended a series of 8 classes (each lasting an hour) explaining exactly how to follow her assigned diet.
(Side note- This just shows how OCE these diets are considering that it takes EIGHT classes for these women to know how to properly follow each diet!)

After the courses were completed the women then set off to follow their assigned diet plan for a total of 1 year.

The results were pretty much exactly what I expected – everybody lost a lot of weight in the first two months, after that the diets tended to even out and by the end of the trial the weight loss was far from impressive – none of the groups averaged more than 10 pounds of weight loss after an entire year of dieting.

And while many people used this study to ‘prove’ that diets simply didn’t work, or that the body somehow adapted to dieting, my take was much simpler – Firstly, this trial is in agreement with most research that shows it is very hard to accurately measure how many calories a person eats in a day, and secondly I thought that these results showed that the number one reason diets fail is compliance.

In other words, the more complicated and the more rigid the diet is (or the more OCE it is), the more likely it is going to fail in the long term. – People just can’t stick to these types of diets for long periods of time.

Apparently I wasn’t alone with my analysis.

In a study published in the International Journal of Obesity titled “Dietary adherence and weight loss success among overweight women: results from the A to Z weight loss study” researchers re-examined the A to Z weight loss trial to see if there was an association between the level of compliance and the amount of weight that was lost.

Guess what they found?

Astonishingly only ONE subject in the ENTIRE study followed the diet as directed for the whole 12 months. This means that every other subject was not following her assigned diet properly at some point during the research trial!

The researchers also found that adherence was significantly correlated with 12-month weight change for all three-diet groups. So the better a woman was at following her diet, the more weight she lost.

The fact that adherence was so low is very interesting considering that these women spent eight class sessions reviewing their assigned diets with a registered dietitian before they even started the diet…you can imagine what adherence must be like for someone who simply bought one of those books, read it cover to cover and then gave it a try!

The findings from this follow-up analysis also suggest that the difference in dietary macronutrients had only negligible effects on the participants weight loss success.

The bottom line is that you can generally figure out how successful a diet will be by looking at how complicated it is.

More rules = more complicated = low chance of success

Less rules = less complicated = high chance of success

In my opinion weight loss can be incredibly simple if you let it.

Find the easiest, most comfortable way to reduce the total amount of calories that you eat. The less intrusive a diet is on your lifestyle the greater chance you have of sticking to it long term.

For me, this is flexible intermittent fasting. After all if you can fast for 24 hours once, you know you will always be able to do it. Some fasts maybe harder or easier than others, but you know you can do it!

Obsessive Compulsive Eating habits that make diets complicated and difficult spell doom for long term weight loss.

10 Signs a diet suffers from OCE:

1. It contains a list of foods you can and cannot eat

2. It lists specific times of every day that you are allowed or not allowed to eat

3. It contains specific diet plans that do not take into consideration your own personal food preferences

4. It lacks flexibility

5. It focuses on macronutrients and micronutrients excessively

6. If fails to point out the importance of long term compliance

7. It requires you to pre-pack and carry certain foods with you while you travel

8. It promotes certain foods because they PROMOTE weight loss

9. Over reliance of food Journal

10. Metabolic Typing

****Brad Pilon is a nutrition professional with over eight years experience working in the nutritional supplement industry specializing in clinical research management and new product development. Brad has completed graduate studies in nutritional sciences specializing in the use of short term fasting for weight loss.
His trademarked book Eat Stop Eat has been featured on national television and helped thousands of men and women around the world lose fat without sacrificing the foods they love. For more information on Eat Stop Eat, Click Here! to visit www.eatstopeat.com

The Best Ways to Burn Belly Fat

2009-07-02T15:03:00.000-07:00

By: Craig Ballantyne, CSCS
Click Here! For Turbulence Training
Best Ways to Burn Belly Fat

I often get asked, “What’s the best way to burn fat and lose my belly?” People want to know if aerobics is better than strength training, or if traditional cardio exercise is better than intervals.

Well, to say I've done them all would be an understatement.

With over 15 years experience helping others, training myself, training for sports, spending countless hours in the gym, AND actually conducting laboratory research studies on different exercise methods, I'm pretty confident in knowing what works and what does not.

But first of all, I want to frame my responses. I'm going to talk about what works for people that have a limited amount of time to exercise, mostly because I expect your readers don't have 90 minutes per day to devote to a workout, unlike the typical audience of a fitness magazine.

That's why there is a huge disconnect between some of the information found in magazines and the ability of the reader to apply it to their lives.

We just don't have 6-8 hours per week for exercise, nor do we need it. If you're a triathlete, you might need that, but not someone that just wants to lose fat and gain muscle.

Having said all that, the bottom line for getting a better body is...

Use bodyweight exercises to warm-up, strength training supersets to build muscle, and then finish your workout with interval training to burn fat in a short amount of time. I've structured my system so that you are in and out of the gym in 45 minutes, three times per week.

You'll do 5 minutes of bodyweight exercises to warm-up. This is a much more efficient approach than spending 5 minutes walking on a treadmill, which really doesn't prepare you for anything except more walking on a treadmill.

Then we move into the strength training supersets, where we use two exercises performed back to back with minimum rest between each. This cuts our workout time, while still giving us maximum results. We only need 20 minutes for this, and we'll use basic exercises, and sometimes even more bodyweight exercises, depending on the client's goal for muscle building.

And finally, we'll do 18 minutes of interval training. A warm-up, followed by six short intervals at the appropriate fitness level for the client, interspersed with short periods of low-intensity recovery. Finish with a cool-down. And that's the workout. Again, about 45 minutes total.

Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn't build a better body.

In fact, there are a few "dark sides" to long slow cardio, including less-than-optimal results, the potential for overuse injuries, and it is an inefficient form of exercise. If you only have 30-45 minutes for your workout and you spend it all on a cardio machine, when are you going to train the rest of your muscles and sculpt a better body?

So the best way to burn belly fat is with a combination of strength training and interval training. It’s fast, it works, and it’s fun!

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 Turbulence Training for Fat Loss Click Here! For Turbulence Training for Fat Loss

Why You Should Include Fasting in Your Muscle Building Program

2009-06-26T17:03:00.000-07:00

By line: By Brad Pilon, MS
Click Here! for Eat Stop Eat!

There's a growing body of evidence and sentiment that promotes the use of intermittent fasting in conjunction with any exercise and fitness program you may have embarked upon. This is no accident. Fasting has long been shown to deliver benefits that can't be achieved through other means, and it would be a mistake to discount it as a faddish or fringe method undeserving of your attention. Let's take a look at some of the reasons why you may want to consider this to help with your overall plan.

First, let's define exactly what intermittent fasting is and why it can be incorporated into a workout routine. Intermittent fasting is the practice of abstaining from food for a period of usually 24 hours, once or twice per week on a week-to-week basis. It is unlike juice and other types of fasts in that there is no sugars, or other consumables other than water taken in. This is for several reasons. The point of intermittent fasting is to give you a chance to cut caloric intake while still maintaining a high metabolism, and also to cleanse your system. Other types of fasts emphasize different goals than these, with different results. Juice fasts, for instance, still have you consuming large amounts of juice, which contain natural sugars that may well wreak havoc with your blood sugar, throwing your whole system out of kilter. Other types of fasts, such as fasts that have you subsisting on a particular food group, have their place, but more than likely not in the weight loss realm. There are many spiritual benefits to be had from fasting, and this is also important to many people.

My view on this is that you should include intermittent fasting one or two days a week at the start, if you are involved in a workout whose goal is to achieve maximum fat loss. The practice of deleting up to two full days of calories from your weekly dietary plan should excite you, and the good news is that fasts of this nature don't have the debilitating effects that other, longer fasts have on your metabolism. You experience no energy drain, and in fact, often the opposite occurs. You also are not usually plagued with any of the other downers associated with fasting, like light-headedness. You aren't ravenously hungry, and you are more than able to handle a full workout schedule.

One of the advantages of a plan like this that includes intermittent fasting is that you can eat normally on your “off” days, as long as normal to you isn't a full-on gorge session! It doesn't do much good to fast at all if you spend the other days cramming your face with anything you can get your hands on!

Take some time and investigate intermittent fasting as an aid to your workout plan. I think you'll be pleasantly surprised at just what it can do for you!
****Brad Pilon is a nutrition professional with over eight years experience working in the nutritional supplement industry specializing in clinical research management and new product development. Brad has completed graduate studies in nutritional sciences specializing in the use of short term fasting for weight loss.

His trademarked book Eat Stop Eat has been featured on national television and helped thousands of men and women around the world lose fat without sacrificing the foods they love. For more information on Eat Stop Eat, Click Here!

Weight Loss for Women At Home

2009-06-26T16:20:00.000-07:00

Weight Loss for Women At Home By: Craig Ballantyne, CSCS,
Click Here! For Turbulence Training

A woman's workout should consist of leg raises, biceps curls withsoup cans, and triceps kickbacks with water bottles.

Can you believe that silliness?

Neither can I, but that is what passes for "professional fitnessadvice for women" these days.
I could see this info being accepted in the 1930's (maybe?), but in the year 2007? Please...
Does anyone really believe that biceps curls with water bottles is going to prepare women to carry their children to bed, a bag of heavy groceries in from the car, or swing a sledgehammer during home reno's?

No way. You need real-world workouts and fat loss advice. Not fluff.
Am I the only one that finds those types of recommendationsdisrespectful to the physical capabilities of women? You'd thinkthat Linda Hamilton's chin-up scene in Terminator 2 would have turned the tide of female fitness, or perhaps Demi Moore's GI Jane.
I've watched women get fit fast at almost any age with Turbulence Training. In fact, we've had girls from 18 to 82 years young kickin' butt with Turbulence Training.
Today, I want to share the story of a classic "supermom", you know the mom with 3 active kids that has to drive them everywhere, eat on the run, and still find room for workouts. Her name is Brandy Kirton, and she'll show you how real women train, eat, and find the time to do it all with proper planning.

CB: Brandy, tell us about your past exercise and nutrition experiences. At what point did you find out about Turbulence Training and what persuaded you to start using it?

BK: I started working out back on high school. I'm 30 now.
I became a personal trainer for a few years in my early 20's. So I learned a lot about nutrition and weight training. I have been in great shape and not so great shape in the last 10 years. I think I found Turbulence Training just surfing the web and decided to give it a try. I was desperate to lose weight after my 3rd kid.

CB: And how was this a change from what you had done in the past?

BK: I was doing 30 minutes of cardio and then lifted for 30 mins3 to 4 times a week. That was if I actually could make time.I would not work out if I knew I couldnt get it all in. I wouldthink, "What's the point of 20 mins?".CB: What kind of results have you achieved with Turbulence Training? And is there anything else, besides the results, you love about the Turbulence Training programs?

BK: I love how it changes every month so I never get bored. I also love that I have no excuse about not having time to fit it in.
My results have been great. I am getting toned up and consistently loosing inches. I also have a lot more energy.

CB: Do you workout at home or in a gym?

BK: I have to work out at home. No time to get to a gym.

CB: Has Turbulence Training had a positive impact on your lifestyle?

BK: Turbulence Training has made a huge impact on me. I dont feel like it takes up my whole day or get bored of the same thing day in and day out.
I feel strong and love the daily emails. It helps me stay motivated.
I work full time, have three kids 9, 5, and 11 months, and ahusband. My older two kids play every sports so there reallyis no extra time.
I have to get up at 5:30 to work out before they wake up but itsworth it. I feel great after I am done and no matter what happens that day I have already got my work out in which feels great.

CB: Do you have any social support? If so, how has this helpedyou?

BK: My mom comes over in the mornings to work out with me. I need that accountability so that I don't sleep instead. Its hard to get up but I always feel so much better when I do.

CB: What are your daily obstacles and temptations that you have to avoid with respect to nutrition and training? And whatstrategies do you use?

BK: With all the practices, games and running around I have to do its hard not to grab McDonald's with the kids.
I try to either bring food with me or wait until I get home. If Ihave to eat out I do try and find grilled chicken or subway.

CB: How do you plan your nutrition?

BK: I have to go shopping on Sunday to stock up on all my healthyfood. Otherwise I will eat whatever I can find which usually is not good for me.

CB: Thanks Brandy, keep up the great work.

****The message is clear. Plan, prepare, commit, and be consistent.Brandy didn't use any magic pills or potions to succeed, she simply found a great workout plan, and did what she had to do.

As a supermom, Brandy practically has to create time out of thin air in order to do her workout, but again, she knows what she has to do and she does it. She's committed. She has social support.

She knows the correct options for eating on the run.

She has made the effort to plan for the obstacles (lack of time,workout motivation) that we all come across. And by doing that,she's cleared a simple path to success.
And she doesn't waste time in the gym with slow, boring cardioworkouts. Instead, she sculpts her body in half the time with theTurbulence Training workouts.

Sincerely,
Craig Ballantyne, CSCS, MSAuthor, Turbulence Training

About the AuthorCraig 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, Click Here! to visit Turbulence Training.

Turbulence Training vs. Body for Life

2009-06-23T15:01:00.000-07:00

By: Craig Ballantyne, CSCS,
www.turbulencetraining.com/?page=bodyweightcardio

Recently I was down in sunny Mesa, Arizona at a seminar that
featured both Sir Richard Branson and Bill Phillips, the author of
the most popular fat loss book ever, "Body for Life" (BFL).

It looked as though Bill hadn't aged a day since his book came out about 10 years ago, so he's doing something right.

Now I get questions all the time asking what's better, "Turbulence Training or Body for Life"?

Well, I'm going to be frank with you, and tell you that Turbulence Training is better, hands down.

Remember, BFL was written about 10 years ago. And a lot has changed since then. Granted, BFL had interval training in it, but it didn't use bodyweight circuits (like you'll find in your bonus workout, the TT DB-BW Fusion program).

These small changes and improvements we've learned in the last few years are enough to make the TT workouts shorter and better. So if you are stuck for time, you have no choice but to go with the program that is constantly being updated with the latest proven workout methods - and that's the Turbulence Training program.

If you have an old copy of BFL lying around, then that might help you for now. But if you want to beat a fat loss plateau, then you'll need all the help you can get, and that includes getting the latest fat loss info found in Turbulence Training.

(Plus, with Turbulence Training you get a lot more bonuses, and a lot less supplement advertising!)
Click Here! to get Turbulence Training

Turbulence Training beats BFL, Turbo Jam, and P90X, all hands down,

Craig Ballantyne, CSCS, MS
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.turbulencetraining.com/?page=bodyweightcardio

Burning Fat Without a Gym Membership

2009-06-23T14:40:00.000-07:00

Hi, All

Welcome to my blog, I am Sandy. As you can see I am trying a new workout technique that involves working with your body weight. I tried it for the first time Monday and i must say that all that time spent in the gym is nothing compared to this workout. Within 10 minutes I was sweating like a horse. I was feeling the burn after only one rep. Today is Tuesday I am sore but not to the point where I can't function. I really feel that this type of workout is the best fat burning exercise out there (so far). I look forward to seeing a difference in my body, burn fat and flatten my belly. I will log in weekly on my update and when I get the nerve I will submit a picture to help me and others track my progress. To learn more about this type of Interval training and bodyweight exercise www.turbulencetraining.com/?page=bodyweightcardio

Which Turbulence Training Workout Should I Use?

2009-06-18T17:00:00.000-07:00

By: Craig Ballantyne, CSCS, MS
Click Here! www.TurbulenceTraining.com

With Turbulence Training for Fat Loss, there are a lot of workouts to choose from.

So why did I create so many fat burning programs?

Because you need to have variety in your workouts to keep on
boosting your metabolism, and burning fat month after month.

If you did the same workout program for 3 months straight, your results would screech to a halt after 5 or 6 weeks.

With the Turbulence Training fat loss program, you will be able to change your workouts every 4 weeks. Each time you do that, you'll kickstart your fat burning and your metabolism to a new level.

You must change your workout every 3-4 weeks.

Unfortunately, with so many Turbulence Training workouts, people often ask, "Which program should I start with?". So here are the fat burning guidelines you need to get the most out of
Turbulence Training no matter what your fitness level...

1) The Best Program for a Total BEGINNER

Overweight, sedentary beginners should start with the Introductory Program in the main Turbulence Training for Fat Loss manual.

If you haven't been doing any exercise, you must start there. No
exceptions.

The bodyweight exercises will prepare your muscles for all future workouts, and will prevent the overuse injuries people usually get when they start a high-volume cardio program (which is the worst thing an overweight person can do for weight loss).

2) The Best Program for an Experienced Lifter Who Has NOT Exercised in the Last 4 Weeks

Please start with the Intermediate Workout from the main Turbulence Training for Fat Loss program.

BUT NOTE: Do only ONE SET per exercise in each workout in the first week.

This will prevent you from being excessively sore from the
exercises, which can occur when you have been away from exercise for so long.

3) The Best Program For ADVANCED Fitness & Fat Loss

I suggest you start with the "Original Turbulence Training
Workout" from the main Turbulence Training for Fat Loss manual.

Work your way through each following three advanced workouts in the manual.

Upon completion of the Turbulence Training for Fat Loss workouts from the main manual, you can move onto the bonus workouts in this order:

A) If you are a women that wants to put the final touches on
a female physique, use the Turbulence Training for Women
workout.

B) If you are a man that wants to build muscle, use the TT
for Muscle program.

C) If you want to keep burning fat, move to the DB-BW Fusion
Workout.

D) Follow that with the 30-Day Advanced Fat Loss program.

E) And finally, finish with the Advanced Fusion Fat Loss
4-Week Program.

At any time you are traveling or want a break from the dumbell
workouts, you can use the beginner, intermediate, or advanced
bodyweight program from the Original Bodyweight 4-Week TT workout.

Sincerely,

Craig Ballantyne, CSCS, MS
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, Click Here! for www.TurbulenceTraining.com

Why and How You Should Implement Intermittent Fasting Into Your Workout Regime

2009-06-18T16:54:00.000-07:00

By line: By Brad Pilon, MS

Click Here!

You may not even have heard yet about intermittent fasting and the benefits thereof. In fairness it is a relatively new way of looking at fasting and it's possible uses, so let's take a few moments and examine why intermittent fasting is quickly becoming a valuable element in your weight loss/fat loss arsenal.

Many of us know fasting as something that has religious and/or spiritual applications, or perhaps as a political statement or tool. (Almost always a bad idea!) However you've thought of fasting in the past, it may be time to look at it in a new way. Intermittent fasting has evolved into a useful way to cut your caloric intake and still maintain energy and strength enough to workout and get stronger, and in general become more fit.

An intermittent fast can be defined as one in which the person fasting abstains from everything but water for a period of 24 hours, one to two times per week. This definition serves those who would use this as a tool in their weight loss routine, and still be able to workout. Think of the benefits of exercising a full two days worth of calories from your diet, and still be burning them up at a high rate simultaneously. Sounds attractive, eh?

Now, employing a fast once or twice a week and then using the remaining days to practice for eating contests won't cut it. You need to practice restraint and employ a sensible eating plan for those days, but all in all, most people report that the urge to pig out isn't as strong as they thought it would be.

One of the biggest benefits of doing intermittent fasting as a part of your workout program is that studies have shown that not only is your energy NOT diminished, but it actually seems to be enhanced, and your metabolism isn't reduced but clearly further stoked up. This is the primary complaint among people who would use a traditional fast. They would no longer have the gas left in their tank to work out, and while they'd lose weight, often it would be muscle mass, which sort of defeats the purpose.

When starting out with intermittent fasting, make sure you start out easy, getting your body used to skipping a day once a week, then perhaps two. Also take it slow when working out during this transition time, until you start to feel as though you're able to take a full load in your workout program. This won't take long, and in fact will leave you hungering for more, and I don't mean food!

If you're seeking a way to accelerate your fat loss and still keep working out, then you need to take a good look at intermittent fasting. You may be pleased at just how effective it can be at painlessly reducing your caloric intake while at the same time allowing you sufficient energy to complete your workouts!

****
Brad Pilon is a nutrition professional with over eight years experience working in the nutritional supplement industry specializing in clinical research management and new product development. Brad has completed graduate studies in nutritional sciences specializing in the use of short term fasting for weight loss.

His trademarked book Eat Stop Eat has been featured on national television and helped thousands of men and women around the world lose fat without sacrificing the foods they love. For more information on Eat Stop Eat, Click Here!

My Secret For Weight Loss: Short Term Fasting

2009-06-16T16:03:00.000-07:00

By line: By Brad Pilon, MS
Click Here! for Eat Stop Eat

If you've been searching for a diet plan that you will not only lose weight with, but have a chance at making a change that will last a lifetime, then you need to look into short term fasting as part of a sensible plan that can help you reach these goals. If you've always dismissed fasting as the domain of the religious fanatics or the political prisoners, then you are in for a surprise. There are many misconceptions surrounding fasting, and here we'll look into how it can help you not only in your weight loss program, but aid in achieving a better overall you!

In order for any diet plan to work, there is really only one “magic” secret for it to work: eat fewer calories than you burn off. That's it! Think about it - all of the current fad diets rely on teaching you to eat certain proportions of whatever they think is best. Ornish promotes low fat, Atkins low carbs, The Zone a more balanced ratio, but in reality, they all preach smaller amounts, which will lead to weight loss. The only question with them is can you sustain yourself on these diets? Not many can. I tried the Atkins plan, and even though I'm a meat lover, after a few weeks it was difficult to face all that protein. Conversely, people report similar difficulty staying with Ornish and the others, simply because of the restrictive nature of these diet plans. One thing that is interesting, however, is that any of these kinds of diets will cause you to lose weight, (by restricting caloric intake) proving that it really doesn't matter what you eat, only that you eat less of it.

I proved this to myself when I was younger by going on a cherry pie and hard-boiled egg diet for 30 days. I lost a bunch of weight, but it obviously wasn't the healthiest plan I could have undertaken. And needless to say, it was not sustainable as a lifestyle. (But it hit the spot for a time!)

I believe that short term fasting, a 24-hour fast once or twice per week, can be a great way to get you into total caloric deficit for the week. Eliminating two full days of eating helps us consume fewer calories than we use, and that in turn can help us reach our goal of weight loss. Of course, you can't eat like Michael Phelps the remaining hours of the week, (Unless you ARE Michael Phelps!) and hope to have a deficit, but in reality, I've found that you don't often have the desire to wolf down excessive amounts of food when following this plan.

Short term fasting is not only the fastest way to achieve caloric deficit, but also, contrary to popular opinion, can actually increase your metabolism during the first 24-36 hours. Short term fasting can be a great aid to helping you lose weight. Give it a try, there's nothing to buy!

****
Brad Pilon is a nutrition professional with over eight years experience working in the nutritional supplement industry specializing in clinical research management and new product development. Brad has completed graduate studies in nutritional sciences specializing in the use of short term fasting for weight loss.

His trademarked book Eat Stop Eat has been featured on national television and helped thousands of men and women around the world lose fat without sacrificing the foods they love. For more information on Eat Stop Eat, Click Here!

3 Best Bodyweight Exercises

2009-06-16T15:06:00.000-07:00

By: Craig Ballantyne, CSCS, MS
Click Here! for Turbulence Training

Here are 3 kick-butt bodyweight exercises you can do anytime, anywhere to burn fat, stay energized, and avoid overeating.

Bodyweight exercises help you burn fat shockingly fast, without any fancy equipment.

1) Any Single-Leg Exercise
The pistol (single-leg squat to the floor) is the most advanced
1-leg exercise. But you can also do assisted single-leg squats with a band, or onto a bench, or even with a Stability Ball between your back and the wall.

If you aren't ready for single-leg squats, you can use Bulgarian
Split Squats, Reverse Lunges, regular split squats, or lying 1-leg
hip bridges if you are a beginner.

2) Decline Push-ups
These are harder than normal pushups, thanks to your elevated feet. And in this position, you can still use a close-grip to fatigue
your triceps, a "
even the Spiderman leg motion to work on your abs.

3) Bodyweight Inverted Rows
I choose these over chinups and pullups because bodyweight rows let your chest rest, while your back is strengthened. It's the perfect compliment to a pushup.

Do 8-12 repetitions per exercise. Don't rest between exercises. Go through the circuit up to 3 times, resting 1 minute after each
circuit.

For a once-per-month challenge, do each exercise to failure in your final round through the circuit.

Get in shape fast with Turbulence Training,

Craig Ballantyne, CSCS, MS
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,
Click Here! for Turbulence Training

7 Foods you can Eat to Lose Weight

2009-06-14T10:18:00.000-07:00

By line: By Brad Pilon, MS

Click Here! for Eat Stop Eat

The food industry is constantly creating new ‘functional foods’ that will help you lose weight, reduce blood pressure and cholesterol, and help you keep your blood sugar and insulin levels in check and so on and so on. When did eating become so complicated, and since when could food do all of these magical things?

Foods designed to help you lose weight are a multi billion dollar industry. And think of how ironic of an industry that is, how could you possibly eat something to lose weight? That doesn’t make any sense at all. The act of eating always adds mass to your body, it couldn’t possibly take it away.

The only way you can lose weight ever, is to eat less calories than you burn off. Bottom line, there is no arguing this. This rule existed 1000 years ago, and will exist a 1000 years from now. There is no possible way you could gain weight if you ate less calories than you burned off.

No matter how easy you seem to put on weight, and how little food you think you eat, there is always a lesser amount that will cause you to lose weight.

The actual matter that makes up your fat cells has to come from somewhere, and that somewhere is your diet. If you eat more food that you burn off then you will store fat and gain weight. If you eat less food than you burn off you will lose fat and lose weight. That’s it.

So the list of 7 foods you can eat to lose weight consists of any foods you would like to see on that list!

You could lose weight eating cheesecake everyday. As long as you ate less total calories that day than you burned off.

The only weight loss diets that have ever worked or proven to have any effect always make people eat less total calories. That’s it. Carbs, fat, protein and sugar don’t make any difference, as long as you eat less. If anyone tells you otherwise they just haven’t done their research. And I encourage you to challenge anyone who thinks that any ‘special’ food can actually help you lose weight. It’s baloney, eating less is the only way.

Think of it this way. If any of the popular diets like low carb, low fat, high protein actually worked, would you or anyone else still be looking for another way to lose weight?

I know of only one way to effectively eat less and still be able to eat the foods you like. At www.eatstopeat.com I found the only nutrition program that makes any sense at all.

Author Brad Pilon basically threw me the biggest curveball ever with this new nutrition program and it makes the most sense out of anything I have ever read. There is no reason to stress over food any longer, there really is a way to lose weight and eat what you like.

****
Brad Pilon is a nutrition professional with over eight years experience working in the nutritional supplement industry specializing in clinical research management and new product development. Brad has completed graduate studies in nutritional sciences specializing in the use of short term fasting for weight loss.

His trademarked book Eat Stop Eat has been featured on national television and helped thousands of men and women around the world lose fat without sacrificing the foods they love. For more information on Eat Stop Eat, Click Here!

Fat Burning Exercise Tips for Busy Parents & Professionals

2009-06-14T09:40:00.000-07:00

By: Craig Ballantyne, CSCS, MS
Click Here! for Turbulence Training.

The great thing about strength training and intervals for fat burning is "efficiency". Because you are working harder, the signal to your body to change is stronger. You cut time when you increase intensity and you burn fat faster.

Now don't worry, I won't be asking you to do hill sprints tomorrow if you aren't exercising today. For a beginner, we just do some slightly faster than normal walking intervals. For intermediate fitness levels, we'll pick up the pace about 20% compared to their normal cardio levels, but again, the work periods are much shorter.

The key is, you must shift to a slightly higher intensity in order to cut time from your workout. But the workout also goes faster, and much more importantly, you will get more results and better fitness from these methods.

It's easy to do these workouts first thing in the AM, at lunch, or after the kids go to bed. Plus, you can get a great workout at home with only a bench, dumbells, and an exercise ball. You don't need fancy machines or an expensive gym membership.

And another bonus, you only need three hard fat burning workouts per week. You don't have to be in the gym six days per week.

On your off days, it's important to stay active for at least 30 minutes, but these days should be unstructured and revolve around being active with your family or hobbies. Don't think of them as workout days, think of them as fat burning, stress reducing activity days.

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, Click Here! for Turbulence Training.

Top 10 Diet Rule Experiment: How To Tell If a Diet Will Work For You

2009-06-13T12:28:00.000-07:00

By line: By Brad Pilon, MS

Click Here! Eat Stop Eat

If you and I went to the local magazine stand and scanned the covers of the fitness magazines we would find dozens of ‘weight loss’ rules.

In fact we could spend the rest of the week reading magazines about the latest greatest weight loss tricks many of which may actually work for someone. But realistically there’s just no way you could actually follow ALL of them. So how do you know which ones are right for you?

The easy answer is you have to decide which rules fit best for YOUR life and then try to stick to just one or two that will make the most sense for you and have the most benefit.

This may be the first time in your life you become a scientist, and your experiment is you. Here’s what you do…

Browse any of the popular magazines, blogs, websites or anywhere you like to get fitness information. Read up on the diet and weight loss tips and tricks, these could be simple changes like not drinking calories, or a bigger philosophy like limiting the amount of carbs that you eat.

Make a top 10 list of diet strategies you’d like to try, and that sound doable to you. At this point add one new diet strategy to your life for two weeks. Record your bodyweight at the beginning of the two weeks and again at the end. If you haven’t lost any weight this strategy doesn’t work (for you). Discard it and move on to the next one.

This is the simplest way to tell if something will work for YOU. If the strategy you picked sounds like a good idea but seems too difficult for you to manage then it’s simply not a good fit for you in this stage of your life. If it worked for your friend but not for you that’s ok, there will be one that works just for you, this is why you make a top 10 list and try each of them, one at a time.

Let’s suppose you find one that works over a two week period and you don’t want to stop. That’s fine, just add the next one in the list, if you can handle more than one strategy at once more power to you and you’ll probably lose fat even faster. My guess is that sticking to more than one or two rules will be almost impossible, so it will be pretty easy to tell which strategy is really working.

For me the simpler the diet is the better, (which is the main premise behind Eat Stop Eat).

Even when you are following the Eat Stop Eat lifestyle you can still use the top 10-diet rule as a way to guide how you eat on your ‘eat days’.

The top 10 diet rule experiment is the fastest way to find dietary habits that work for you - after all you’ll never know until you try.

****
Brad Pilon is a nutrition professional with over eight years experience working in the nutritional supplement industry specializing in clinical research management and new product development. Brad has completed graduate studies in nutritional sciences specializing in the use of short term fasting for weight loss.

His trademarked book Eat Stop Eat has been featured on national television and helped thousands of men and women around the world lose fat without sacrificing the foods they love. For more information on Eat Stop Eat, Click Here!

Cardio is a Waste of Time for Fat Loss

2009-06-13T12:16:00.000-07:00

By: Craig Ballantyne, CSCS, MS
Click Here! for Turbulence Training!

While the mainstream fitness media still insists that aerobic exercise is a great way to lose weight, Turbulence Training users know that interval training is the better way to burn body fat.

Still not convinced?

A recent study published by the North American Association for the Study of Obesity, subjects aged 40 to 75 were instructed to do 60 minutes of aerobic exercise per day for 6 days per week for an entire year.

Given the amount of exercise, you'd expect weight losses of 20, 30 pounds, or more, right?

Well, the surprise findings showed the average fat loss for female subjects was only 4 pounds for the entire year, while men lost 6.6 pounds of fat over the year. That's over 300 hours of aerobic exercise just to lose a measly 6 pounds of blubber. Not time well spent, in my opinion.

So what's the better way? Stick with Turbulence Training, using interval training and strength training to get better bodysculpting results. With intervals, you'll achieve more fat burning results in less workout time.

The next time you are out exercising, perform a session of interval training. If you are walking or running outside, find an incline that can challenge you for 60 seconds, then walk down for 60-120 seconds, and repeat up to 6 times.

If you walk or run on a treadmill, adjust the incline or speed to safely increase the challenge for 60 seconds, then return to the normal pace for 60-120 seconds, and repeat up to 6 times.

You can also use a rowing machine, bicycle or stationary bike, or even an elliptical machine to do intervals.

But whatever you do, stay away from boring, ineffective cardio exercise workouts and stick with Turbulence Training for your fat burning program.

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, Click Here! for Turbulence Training.

Top 5 Fat Loss Tips

2009-06-12T16:39:00.000-07:00

By: Craig Ballantyne, CSCS, MS
Click Here! for Turbulence Training!

Men's Fitness magazine recently asked me for 3 of my best fat loss secrets. Since most times the magazines just don't have enough space to run my full tips, I thought I'd give you a more detailed explanation of my secrets here (plus a few extra bonus tips that I didn't send to the magazine).

Secret #1 - Focus on burning carbohydrate, not fat, during your
fat-loss workouts.

Sounds backwards, right? But not when you look at how I structure my workouts. Remember that Turbulence Training focuses on resistance training and interval training. Both of these use carbohydrate as the main source of energy. So it's obvious the workout is designed to burn carbohydrates during the training session.

I have no interest in you trying to train in your "target heart
rate zone" for fat burning (aka - the fat burning zone). The whole idea of a fat-burning zone is an over-simplified idea of how the body works during exercise.

Leave the inefficient fat burning zone to the mis-educated
trainers in the commercial gyms (that not surprisingly, also want to sell you a heart rate monitor so you can stay in your "fat
burning heart rate zone").

If you want to get the most results in the least amount of time,
focus on burning carbohydrates, not fat.

Why do my fat loss workouts focus on burning carbohydrate rather than fat? In order to burn more calories after the workout, that's why. When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights.

Alwyn Cosgrove calls this 'afterburn', and I call it 'Turbulence'.
By any name it gives you the same results - maximum
improvements in your body composition (helping you lose fat while gaining muscle).

Secret #2 - Use a range of repetitions in your strength training
workouts.

In order to train more muscle fibers and burn more carbohydrates, I have clients use a range of repetitions within the same workout. My workouts now use 6, 8, and 12 reps per set in order to work the muscle the most effectively.

This will burn more carbohydrates and promote as much muscle growth as possible when you are keeping the calories low.

Secret #3 - Use the stationary cycle for interval training.

I choose the stationary bike for intervals whenever possible
because cycling against a resistance can help maintain muscle mass.

Cycling against a resistance also allows you to perform a large
amount of mechanical work, and that is a key determinant of the Turbulence in my training.

But please note: I don't use low-intensity, fast pedaling
'spinning' intervals as I'm convinced that the hard, resistance
based intervals are more effective for fat loss. My clients only
cycle against a strong resistance in their intervals.

I really like the bike, but there are many other ways to do
intervals. Use what works for you, but if you are at a plateau, try the bike.

Secret #4 - Increase meal frequency

Okay, so this isn't really a secret to anyone that has read about
fat loss. But a 2005 study from the American Journal of Clinical
Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.

Combine an increased meal frequency with an increased protein and fiber intake, and you'll see your body composition improve rapidly.

If you need more nutrition help, then you'll love the new
Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D.

See below for more details...

Secret #5 - My Synergistic Turbulence Training Workouts

My Turbulence Training Fat Loss workouts are fast becoming the most effective way to burn fat, build muscle, and get lean. The synergistic strength training-interval training workouts are
efficient and effective - getting you in and out of the gym in
under an hour.

Here are some tips that you can use for an advanced training phase

- use these tips for 2 weeks then return to your normal training
schedule:

a) Add 10 seconds to each interval but maintain the intensity

b) Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening (if you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening)

If you are advanced, you can use squats, pushups, and bodyweight rows for your circuit.

If you are a beginner, you could use lying hip extensions, modified pushups, and stick-ups.

c) Add an extra set to each exercise in the first superset you do
in each workout.

Again, use these three tips for an advanced fat loss period of two
weeks, then return to a normal training schedule.

But always stick to the best fat loss nutrition plan possible.

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

Sincerely,

Craig Ballantyne
Author, Turbulence Training

P.S. Big Nutrition Announcement!

The Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D., is ready for you.

Here are just some of the things you'll learn from Dr. Mohr...

1) How to calculate your calorie needs (p. 6)

2) Calorie recommendations for obese individuals (p.7)

3) The 23 types of sugar (many hidden!) to avoid (p. 9)

4) The 20 whole-grain sources to fuel your fat loss program (p9)

5) Over 60 fruits and vegetables that should be added to your diet (p. 10)

6) The 16 protein sources you should select most often (p. 13)

7) Shocking trans-fat content of 18 common foods - find out which food is the deadliest in terms of fat content (p. 16)

8 ) The 9 Fat Sources you should select most often (p. 17)

9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)

10) The TT Nutrition Plan for Men (p. 19)

11) The TT Nutrition Plan for Women (p. 23)

12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)

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, Click Here! for Turbulence Training!

The Evolution of Cardio

2009-06-11T19:15:00.000-07:00

By: Craig Ballantyne, CSCS, M

Click Here! for Turbulence Training!

I've been meaning to write this email for a long time. Today I'm
going to give you the story of how I solved the problem of getting an efficient and effective fat loss program finished in 45 minutes. Essentially, how I invented Turbulence Training.

And then I'll end with a sample TT workout for you...

But first, let's take a trip down memory lane to the winter of
98-99. I was but a lowly grad student, studying the effects of
androstenedione (the supplement taken by the might Mark McGwire during his record-breaking home run quest in '98).

In my study (which was published in the Canadian Journal of Applied Physiology for any science nerds like myself out there), we had guys use the supplement and go through a couple of weight training sessions. By February of '99 I was stuck in the lab, analyzing the blood samples using some fancy radio-active isotopes.

And when I say stuck in the lab, I mean STUCK. I'd get there at
7am, and record my last data point at 11pm. Sixteen hours of
mad science. And if I wasn't there, I was downstairs in the
medical library, studying papers on testosterone and training.

Now coming from a very athletic background, this sedentary
lifestyle didn't sit well with me. But there I was, studing for a
degree in Exercise Physiology and left with no time for exercise.
Or so I thought.

Fortunately, I actually had a 50 minute window once per day of
"down-time" while the lab's gamma-counter analyzed blood samples.

That left me 50 minutes to get to the gym (5 minutes across campus) and get a workout in the remaining 40 or so minutes. I knew that if I applied my studies to the workout, I could get maximum results in minimum time.

As a former athlete, I knew that I had to find a way to stay fit
and to avoid the fat gain that comes with working long hours in a
sedentary environment. And I also had to stay true to the
high-school bodybuilder I once was, so there was no way I was
willing to sacrifice my muscle to one of those long-cardio, low
protein fat-loss plans that were popular at the time.

Instead, I had to draw on my academic studies and my experiences working with athletes as the school's Strength & Conditioning Coach.

I knew that sprint intervals were associated with more fat loss
than slow cardio, and I knew that you could also increase aerobic fitness by doing sprints (but you can't increase sprint performance by doing aerobic training).

So clearly, intervals were (and ARE!) superior to long slow cardio.

I had seen first hand the incredible results of sprint intervals in
the summer and fall, as the athletes made huge fitness improvements and shed winter fat in a short time using my interval programs. I knew that intervals had to be the next step in the evolution of cardio.

The biggest benefit of intervals? A lot of results in a short
amount of time. I knew that I only had 40 minutes to train, and
therefore I could only spend 15-20 minutes doing intervals.

Now onto the strength training portion of the workouts. I knew that a high-volume bodybuilding program wasn't going to cut it - I just didn't have time. But in the past year I had read so many lifting studies, that I knew exactly what exercises I needed to do to maximize my lifting time in the gym.

Those exercises were standing, multi-muscle, movements such as squats, presses, rows, power cleans, and plenty of other standing single-leg exercises. I knew that those exercises would bring me far more results than those people sitting on machines would ever achieve.

And I also knew that I had to lift heavier than the average Joe or Jane Gym-goer lifts. I just knew that doing lighter weights and high-reps wasn't going to cut it. And a research study from 2001 later showed that I was right - when women did 8 reps per set, they had a significantly greater increase in post-workout metabolism than if they did 15 reps per set.

So I had my plan. Bust my tail over to the gym, through the cold, dreary Canadian winter afternoon, and do a quick but thorough warmup (specific to my lifts - none of that 5 minutes on the treadmill waste of time).

Once I got through the warm-up, I did as many sets as I could in the remainder of the 20 minutes for strength training.

At that point, I knew that supersets were the only way to go if I
wanted to maximize the number of sets I could do...so the
non-competing superset of Turbulence Training was put in place.

By non-competing, I mean that the 2 exercises in the superset don't interfere with one another. So you can use upper and lower body exercises together, or pushing and pulling exercises. Just be careful not to use two grip-intensive exercises together in a superset - otherwise, one exercise will suffer, if not both.

And then I followed up the strength training with intervals, as I
knew these had to follow the lifting, otherwise it would not be the correct exercise order. Remember, intervals first leads to
premature fatigue. Lift first, cardio later. Forget that old wives
tale about doing cardio first to burn more fat. That's junk.

You know, I remember the exact day and exact workout that this all came together into the Turbulence Training program. It hit me as I was finishing my intervals. I knew I had found something that was like fat loss magic.

Unfortunately, I couldn't find a way to put it in a pill. But I've
been able to put it down on paper in all of the TT manuals.

The exact workout I used that day went like this...

Warm-up
1 set of Bodyweight Squats
1 set of pushups
1 set of Squats with the empty bar
1 set of light dumbbell chest presses
1 set of moderate weight barbell squats
1 set of moderate weight dumbbell chest presses

Strength Training Superset #1
Barbell Squats paired with Dumbbell Chest Presses
3 supersets, aiming for 8 reps per side per set

Strength Training Superset #2
DB Rows paired with Barbell Forward Lunges
3 supersets, aiming for 8 reps per set

Stationary Bike Intervals
After a warmup, I did 6 intervals of 45 seconds work and 45 seconds rest, finishing with a cool-down.

And from that point in time, I've tried to share this and all the
other Turbulence Training workouts with as many men and women as possible. The same men and women that I would see day-in and day-out performing the same ineffective slow-cardio fat loss programs, and not making a darn change month after month. And every day they would see me, soaked in sweat, feeling great and looking lean, and finishing another TT workout.

Eventually I noticed these other men and women weren't around as consistently as before, and then soon enough they would drop out completely - after all, they weren't getting results with their slow cardio and aerobics classes (yep, those were still around in '99!).

And so here we are today...thousands of TT users later, with
national fitness magazines like Men's Health, Men's Fitness, and
Shape spreading the good word about Turbulence Training.

Thousands of TT users, dozens of personal trainers, and even
several national fitness magazines all agree with me, Turbulence
Training is the #1 way to fast fat loss.

Thanks for being a part of the TT Lifestyle Revolution, and for
sharing this new and improved fat loss training and cardio system with the world.

So when you see someone frustrated with their ineffective fat loss program, tell them there is a better way. It's research-based, efficient, and most of all, effective. And yes, it goes against the crowd. But it works.

And it's now better than ever,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Don't know where to start?

If you are a beginner, start by reading Dr. Mohr's nutrition
guidelines...eating properly will be the biggest factor in your
early success.

Beginners should also start with the Introductory TT workouts to prepare their muscles for the upcoming intense training.

For others, it's best to start with the Intermediate Level TT
workouts. If those aren't enough of a challenge, you can move onto the Original TT workout and follow the 16-week advanced program right through.

If at any time you need a break, try the TT Bodyweight 4-week plan.

And then finish off with the bonus programs to cap off a full 24 weeks of Advanced TT fat loss workouts.

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,
Click Here! for Turbulence Training!

Best Foods for Fat Burning

2009-06-10T10:48:00.000-07:00

By: Craig Ballantyne, CSCS, MS

Click Here! for Turbulence Training

I couldn't be any simpler with my nutrition recommendations for fat burning. You will get have the most energy and the best body and fitness level possible if you eat whole, natural foods. I always ask Dr. Chris Mohr, author of the Turbulence Training for Fat Loss Nutrition Guidelines if I ever need help with nutrition information.

You must avoid processed foods, which is pretty much anything in a bag or a box. So cut out muffins, donuts, pre-packaged cereals, white bread, pasta, chips, crackers, cookies, etc.

We need to return to a time of simpler eating, focusing on fruits, vegetables, nuts, lean proteins, and healthy fats. It will take some "bad habit breaking" to rid yourself of your addiction to processed foods, but in your journey you will learn to appreciate the taste of REAL food again.

You don't have to eat meat to lose fat and build muscle, but it's not unhealthy to eat beef, chicken, and fish. In fact, fish contains essential fatty acids we can't do without.

You might have heard about the importance of healthy fats, which is a big turn-around from the low-fat mentality of the 80's and 90's. We now know eating fish and nuts won't make us fat, but will in fact make us healthy and help control our appetite.

So just focus on foods that haven't been processed, and you'll start to see changes in your body and energy levels in a matter of days. Get rid of the processed foods and you won't be tired anymore!

I strongly believe nutrition is the MOST important factor in fat loss and in health. If you're eating processed foods, trans-fats, and too many calories, you won't get maximum benefits from your exercise program, no matter what you are doing. Nutrition can either heal you or kill you, so choose wisely. Fortunately, the right choices are the simple choices.

I've had clients that switched to whole, natural foods and almost overnight they've reported changes in their bodies and huge increases in mental energy. So stick with the simple nutrition approach for fat burning.
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, Click Here! for Turbulence Training.