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Typical Meathead Upper Body Workout

Today's workout contained a bunch of the familiar characters you see in a meathead workout, including chins, dips, lateral raises, curls, and extensions. A few non-meathead moves as well.

1) Hang Clean - 175x5

2) Overhead Squat - 135x1

3A) Chins - 16, 10, 8
3B) Dips - 21, 13, 12

4) DB Lateral Raise - 25x3x10

5A) EZ Bar Curl - 3x8
5B) EZ Bar Extension - 3x8

6) Shrugs - 3x8

Filming a Hotel Room Workout DVD tomorrow,

Craig Ballantyne, CSCS

PS - Thanks to everyone who helped with the great success of "Just Say NO to Cardio".

www.JustSayNOtoCardio - Amazon Best Selling Exercise Book


Brad Pilon vs. Vince DelMonte (Fasting vs. Bodybuilding!)

Some advanced Eat-Stop-Eat info for you here:

#1 - Brad explains why diets stop working

#2 - Fasting for fat loss 

Some very in-depth stuff,

Craig


7 Day Weight Loss Routine
Well winter made it's first "real" appearance today. But in true Canadian form, Bally the Dog and I went to the dog park for a hike as soon as the snow started flying.

What can I say, we're two crazy "Canadian boys" and we both love the cold weather and this time of year...you can start to feel Christmas in the air. I love it!

Along with the brisk hike at the dog park, I did a TT Medicine Ball workout for my off-day activity Saturday afternoon. And I'll be releasing a Medicine Ball program as the December TT workout of the month...so ask Santa for a med ball for Christmas.

In the meantime, here's your 7 day weight loss routine.

Sunday
Food planning, shopping, and prep day.

Go green. If you don't already, add at least one of the following to your shopping cart.

- Avocado
- Asparagus
- Broccoli
- Spinach

I'm not a big fan of spinach, but I cook up Amy's Organic Chili and and pour it over the spinach to make a great lunch.

Monday

If work is hectic and you have less time than normal for your workouts, there are two things you can do to cut workout time but without cutting results.

Option A
- Do only 1 set of each exercise in your TT workout, rather than 3.

Option B
- Do only the first superset of each workout. That's where the most important exercises are.

Either way, you can cut your already short TT workout in half, and still get 75% of the results.

Tuesday

I like TT users to schedule a stress-relieving off-day activity on Tuesday, since for most of us, Monday and Tuesday can be real "pressure-cooker" kind of days.

Yoga, pilates, a brisk walk in fresh air, or a game of squash with a friend, whatever you choose, make sure you enjoy it, breathe deeply, relax, and get your mind off work and away from your troubles.

Wednesday

Perform your regularly schedule TT workout and watch your email for a new medicine ball circuit video because I'll be filming new Youtube videos on Tuesday night.

Thursday

Thursdays are great for light bodyweight circuits. Try something from the TT Bodyweight Cardio V. 2.0 manual that is currently the TT November workout of the month.

And when you have a break today, check out the latest audio interview I did with Brad Pilon. That's in the TT Member's site.

Or check out this interview he did with Abs Expert, Vince DelMonte, about "fasting for fat loss":

=> Fasting for Fat Loss

Friday

Finish up Friday with your last TT workout of the week, and of course, mix in something fun in this workout. Add your favorite two exercises in a superset as your reward for working hard.

For me, I'd probably do barbell rows and stability ball rollouts to hit the upper back and abs. Then head home to the family or grab a movie with a friend. Kick back, and relax for the night!

Saturday

Start your day with 30 minutes of activity. I recommend stopping by the Turbulence Training member's forum to discover the new TT Challenge for the week.

Each week a TT Member posts a workout challenge for the rest of the club to try, and then we compare scores. Just another reason to check in on the forum.

Plus, Swedish research also shows that the more often people visit a weight loss club website (like the TT forums), the more weight they will lose. So I'll see you on the TT forum!

Now that's a proven 7 day plan for weight loss,

Craig Ballantyne, CSCS, MS

PS - If they can do it, so can you...

"Turbulence Training shattered the longstanding plateau I was up against. I lost 4lbs and 4.5 inches in the first two weeks!"
Christy Harris

"Hi there Craig I just wanted to tell you the good news so far! Since using your Turbulence Training programs and combined with a Precision Nutrition eating plan in just 45 days Ive lost 5 percent
bodyfat and am well onto my way in achieving that elusive 8%. I have to say I was very sceptical of you in the beginning but since downloading your book I am very pleased with your programs and the monthly programs kick ass!"
Craig Kilham

Are YOU still skeptical?

Grab your 21-day trial offer AND 3-Month free TT Membership for only $4.95 here:

=>www.turbulencetraining.com/trial-offer.shtml
Back to the Gym

Thursday was my last "real" workout, and so today I was back to the gym to keep going on my new program. This was workout B, a squat workout.

1) Power Clean - 175x3

2) Squat - 300x3x8

3A) RDL - 245x3x6
3B) Calf Raise - 3x12

4a) Back Extension - 3x10
4B) BB Shrug - 2x12 with 205

That was good. The weekend off really helped.

Craig


She Just Said NO to Cardio
Dear Craig,

All I can say is thank-you, thank-you, thank-you, THANK-YOU!!

I used to be one of those "lucky" people that bought into the hype that you need to do tons of cardio to get any real results and after a year of this I was going out of my mind with boredom and to get myself  to go to gym started to became a real effort.

Then one day while I was browsing the web I came across your site and after umming and aahing for about a week I decided to take the plunge and get it. BEST BUY EVER!

This my third week into turbulence training and already I am seeing results - my arms are more defined and I've lost an inch off my waist. Not only that I now look forward to going to gym again. Plus people have started to notice and ask me what am I doing, and I tell them - TURBULENCE TRAINING!

Thanks again and keep up the good work.

Debra Roux,
South Africa
Click here to Just Say NO to Cardio
Fit Yummy Mummy Vote

Keep rocking the vote.

If you are struggling with your weight loss, then please take a look at these 12 incredibly motivational success stories. These 12 special women have lost over 130 pounds and 100 inches, all while being busy, loving moms.

You also get to cast your vote for the best success story...but hurry, voting ends today.

Click here to be inspired:

=> Click here to vote on the NEW Fit Yummy Mummy Contest

Winners will be announced on Thursday, November 6th.

These women have made powerful transformations,

Craig Ballantyne, CSCS, MS

PS - YES - Voting is open to anyone and everyone...

...so please feel free to send your friends and family to the Contest Voting Page - just copy and paste this link:

=> Click here to vote on the NEW Fit Yummy Mummy Contest


Turbulence Training Plus Precision Nutrition Results!

Time for the October Turbulence Training Success Stories of the Month.

1) Here's what happens when you combine Turbulence Training plus Precision Nutrition...

"Hi there Craig I just wanted to tell you the good news so far! Since using your Turbulence Training programs and combined with a Precision Nutrition eating plan in just 45 days Ive lost 5 percent bodyfat and am well onto my way in achieving that elusive 8%. I have to say I was very sceptical of you in the beginning but since downloading your book I am very pleased with your programs and the monthly programs kick ass!"

Craig Kilham


2) Turbulence Training vs. Fat Loss Plateau

"Turbulence Training shattered the longstanding plateau I was up against. I lost 4lbs and 4.5 inches in the first two weeks!"
Christy Harris
www.goatmilksoapandlotion.com


3) Dropped 16 pounds on his way to abs... 

"I've subscribed to Craig's emails for a couple of years, picking up tips and tricks and trying different things out, but it took a button-popping experience to realize that what I was doing wasn't working. I picked up a copy of TT for Fast Loss, joined the third transformation challenge, and got to work. In the three weeks I've been following the plan, I've dropped 16 pounds and am on my way to finding my abs. My muscles are toning up, I have more energy, and I feel great. I've cut the time my workouts take from 90+ minutes every day to less than an hour three times each week. I have more time for work, more time for my family, and more time to enjoy life. Thanks, Craig, for the great program!"
Jim M, Utah


And the WINNERS of the TT Success Story of the Month come from South Africa and Malaysia! Our winners receive a free 1-Year Platinum Turbulence Training Membership!

Our first winner, from South Africa...

"Hi Craig, I fully agree that your system is changing lives. I have purchased your Turbulence Training package. However, I cannot afford your monthly membership as I buy through South African rands which is about R8 to $1.

But back to my life being changed by your system. Keep in mind that 6 weeks ago I weighed in at 315lbs with a 52inch waist. In the last 6 six weeks, I have dropped only 18lbs weight, but have gained 12lbs of muscle as well as lost 5inches off my waist. I have a desk job which used to keep me inactive for 9 to 12 hours per day. Having to contend with stage 2 diabetes and hypertension wasn't enough of a motivation for me. That was until 12 weeks ago I was diagnosed with sleep apnea which causes me to stop breathing while asleep. (life threatening)

Then I searched the internet and came across your site as well as Vince del Monte, Isabel de los Rio and Mike Geary. At that time I could not do any sit ups, crunches and barely managed to make 15 minutes in the gym. Now my energy, strength and sense of well being have changed. I no longer feel weak, sluggish and without enthusiasm, but I now wake up at 4am to get up and start your exercise program 3 or 4 days a week. I can now exercise for an hour or more, which includes ab workouts, lunges, squats and upper body weight and circuit work.

So yes, you are changing lives, including mine. Your regular emails with it's workouts and motivation is fantastic. Please keep up the good work."
Enver Halim, South Africa

Our second winner, from Malaysia...

"Hi Craig, It's interesting to have read these success stories that they benefited from your program.

I've the same story that I think I should be sharing with you as well.. that it does change my life!

When I started my journey (Feb 2007) to lose the excess weight (133.7kg, with a 54" waist), I'm glad that I've stumbled upon TT. Today Oct 2008, I'm at 72kg, with a 32" waist. I've to say that TT has been my defacto standard in my secret of losing the excess fat. I'm now working towards a 6-packs!!

My transformation has caught too many attention from the people around me, and I've to repeat my story to them time and time again. In  my circles, the term Interval Training and Bodyweight training is not something that people are used to, hence these days, I'm like being their references/guru with regards to this training.. Infact in my local gym, the gym-goers are turning their heads to my warm-up routines like spiderman pushup, mountain climber, lunges, also focusing on compound muscles workout as opposed to single
muscles group....  thanks to you!

Due to too many request from my friends/family/even from friends of friends.. I've decided to put up a blog on my transformation. You'll surprise to see I've mentioned your name many times in it!!!! If you've time, please do visit my blog at http://longliveandprosper.blogspot.com

Some of the specific pages that I've mentioned about you..
http://longliveandprosper.blogspot.com/2008/08/exercise-part-iii.html
http://longliveandprosper.blogspot.com/2008/08/exercise-part-iv.html
http://longliveandprosper.blogspot.com/2008/08/exercise-part-v-why-interval-training.html

Thanks Craig, you are changing my life!"
Sher Khan, Malaysia 

More to come!

Craig Ballantyne, CSCS, MS

Click here to get started with Turbulence Training


How to Save Money On Groceries

How to save money on groceries? If you think that eating healthy for fat loss has to cost big bucks, I have good news for you.

My friend Holly Rigsby wrote a special article showing you how to cut your grocery bill while burning fat and losing inches.

In fact, she shares how she spent under $59 to buy enough food for a week for her and her husband and son, Tyler.

Check out Holly's grocery shopping secrets here:

=> How to save money on groceries

And if you have a special money saving grocery tip, be sure to leave a comment after the article.
 
More diet and motivation tips tomorrow,

Craig Ballantyne, CSCS, MS
Author, Just Say NO to Cardio

PS - If you want follow along workout DVD's, Holly has fat burning programs you can do in the comfort of your own home AND on your own schedule...

Holly is one of the most positive, motivational, and inspirational women I've ever met. So if workout motivation and low energy are 2 obstacles in your life, popping in a workout DVD of Holly will change everything!

=> Click HERE to see a short video from Holly



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It should be as like the breast-milk as possible. This is obtained by a mixture of cow’s milk, water, and sugar, in the following proportions. Fresh cow’s milk, two thirds; Boiling water, or thin barley water, one third; Loaf sugar, a sufficient quantity to sweeten. This is the best diet that can be used for the first [...]
It's So Simple

Here's some quick feedback from a TT Member about the simple changes he's made in the last 18 months and the rewards he's reaping...

"Once i started logging what i ate AND really focused on cutting out sugar and processed food.....almost no bread....hit the veggies and fruits.....simple changes like cutting ketchup on eggs....not using the weekends to lose focus....an adjustment here and there and i can't begin to tell you over the last two months i feel like i've taken myself to a new level....I'm not a pro athlete....just a 45 year old guy.....but today i went for a easy three mile run (Im doing a charity 5k in a couple weeks)...wanted to log a few miles and its very cold here as it is for you cb....and even in the last mile i was thinking how DIFFERENT my body feels.....even just running then it did two years ago......

And not for nothing...I'm sleeping like a log.........thanks for all your advice over these 18 months and giving me excellent direction when i was floundering for something new with strength training.....and i don't post as much as i should....but i'm at my lowest weight in 10 years....and buying pants with waist sizes less then in high school....."

Click here to get started changing your life - losing fat and boosting your energy  


Secrets to Award Winning Physiques Revealed
Do you wish you could build muscle quickly without having to put in the hard work?  Are you short on time but want the results?  If so, lump yourself in with the majorityToday I received the following from somebody I’d consider very typical when it comes to fitness.I don’t have time to read your book [...]
What To Do About Stretch Marks
Don’t you hate grooming? I mean we do it everyday. It’s this never-ending redundant regime that just keeps us busy every single morning. What is it all about anyway? We’re all trying to look perfect so that the world will accept us? It just seems so shallow if you truly sit down and think about [...]


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