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November 23, 2008, 6:50 am

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Fun Workout Today

4th workout of my new program...its a nameless, personal program for now. Although it is Meathead in style.

1) Rack Pull - worked up to 365x1

2) BB Split Squat - 135x2x8

3) Good Morning - 185x8

4) PullThrough - 140x12

Pretty straightforward.


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


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


Good Mornings or Good Night?
Although I can’t say I’ve seen Good Mornings done in quite some time, I know that growing up I saw plenty of pictures of how a proper Good Morning should be done. If I had more then 3 wishes left in this lamp, I wish that somebody would go find every book and every website [...]
Kevin Trudeau - No More Weight Loss Cures
After being on the New York Best Sellers list for quite some time and hundreds of scathing reviews about thebook on Amazon.com, Kevin Trudeau has been banned from infomercials and ordered to pay $5million in fines from the profits of his book, “The Weight Loss Cure ‘They’ Don’t Want You to Know About.”In August, Judge [...]
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


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
#1 Reason to Avoid the Gym

On Sunday morning I was working out at the YMCA in my hometown of Stratford and I was having a great workout...

...but have you ever run into one of those guys at the gym who has forgotten to wear deodorant...for weeks?

There was this one guy there on an elliptical machine and he stunk to high heaven...what's even weirder is he looked like a normal guy and he even made the effort to style his hair. But for some reason he couldn't be bothered to wear deodorant.

What a strange world we live in...

Stinky folks are the #1 reason to avoid the gym. Or is it the bad music? Or high prices? Or dirty benches?

...anyways, just more reasons to workout at home. And that is what I did on Saturday, using a medicine ball and trying a workout from the latest Men's Health magazine.

I'm actually going to film that workout tonight and put it on Youtube tomorrow, along with my own TT-version of the med ball circuit (it's an abs program, and I'll be doing a "no-crunch" version).

Plus, I got so excited using my medicine ball on the weekend that I went back through my files (all the way back to 2002!) to find my best medicine ball workouts, and I created a 4-week medicine ball program as the December TT workout of the month.

This is perfect for such a busy time of year (and an excuse to ask for a medicine ball for Christmas). Look for that workout on Dec. 1.

In the meantime, head over to the forum and join in this week's TT Members Medicine Ball Challenge here:

=> TT Medicine Ball Challenge from Men's Health magazine

But be careful! That workout is murder on your abs.

And while you are over at the member's site, don't miss the two NEW audio interviews I added, featuring:

1) High-energy Strength Coach Zach Even-Esh sharing some of his best bodyweight fat burning tips here:

=> Click here for Zach's interview

and

2) Brad Pilon and I discussing how to make the Eat Stop Eat program even better...

=> Click here for Brad's interview

Helping you burn fat over the holidays,

Craig Ballantyne, CSCS, MS

PS - If you are sick of the gym...

I've created the Ultimate Fat Burning Bodyweight Solution for you...

Click here for the Bodyweight DVD's


Turbulence Training Follow Along Workouts
I've got great news. History has been made! I just added the Turbulence Training Hotel Room Workout Videos to the TT Member's site, including the 1st ever Turbulence Training follow along workouts for beginner and intermediate levels.

=> Click here to watch the TT videos

So now it's like having your own personal training session with me but in the comfort of your own home or hotel room, no matter where you live in the world!

Plus, you don't need any fancy equipment - or any "non-fancy" equipment - to do these workouts. You just need your own bodyweight. And these workouts include little interval sessions at the end, also without requiring equipment.

You'll be surprised at how effective these workouts are for burning fat while saving you money.

Burn fat without long slow boring cardio workouts,

Craig Ballantyne, CSCS, MS

PS - If you want the Hotel Room Workouts on DVD, you can get them as a free BONUS when you grab your copy of the Ultimate Fat Burning Bodyweight Solution.

This guaranteed fat burning solution includes...

1) DVD's and hardcopy manual of the 6-Month TT Bodyweight Program

2) A DVD and hardcopy manual of my NEW TT Hotel Room Workouts

(featuring the first ever "follow-along" beginner and intermediate TT workouts)

3) A DVD and hardcopy manual of the TT Bodyweight 500

4) A DVD and hardcopy manual of the TT Bodyweight 1000

5) Free shipping on all of the above

6) And a Free 1-Year Platinum Turbulence Training Membership

The value of the entire Turbulence Training Bodyweight Fat Burning Solution is over $1662.89, but you'll receive all those DVD's and bonuses for only $297.

The Turbulence Training Bodyweight Fat Burning Solution DVDs are like having personal training sessions with me in the comfort of your own home or hotel room if you are on the road.

But the free shipping isn't going to be around for long.

Visit this link to burn fat with your bodyweight:

=> Click here to get the TT Fat Burning Bodyweight Solution DVD's
3 Reasons to Avoid Elliptical Machines

Wow, did the latest Men's Health magazine ever "give it" to elliptical machines! Here are 3 reasons to avoid elliptical machines...

On page 52 of the December issue, Men's Health warns...

"Never trust elliptical machines"

They quote a study that found elliptical machines over-estimated the number of calories burned in a workout by 31%!

Ouch.

So if your "elliptical cardio workout" burned 400 calories, the truth is you really burned closer to only 300 calories.

But as shocking as that is, there's something even better...and fits what I've been saying about elliptical machines for years - that they are a joke for fat burning.

Reason #2 to Avoid Elliptical Machines:

Biggest Loser Knows the Elliptical Machine is a Joke

Later in the Dec. issue, Men's Health magazine interviewed Biggest Loser contestant Ed Brantley. Ed lost 73 pounds on the show, but had this to say about elliptical machines...

"I hated the elliptical. It was too easy, I didn't feel like I was doing anything."

Exactly.

I couldn't have said it better myself.

But that's EXACTLY why elliptical machines are so popular...

Reason #3 to Avoid Elliptical Machines:

The third reason elliptical machines are inferior for fat loss is because they fail my "human nature" test.

Put it this way...

Take 100 people and put them in a gym with 100 treadmills and 100 elliptical machines.

Tell them they have to exercise for 30 minutes at a hard pace, and they have the choice to use either the treadmill or the elliptical.

Guess where 90% of folks are going?

The elliptical!

Why?

Because it is human nature to take the EASY WAY out. And that is why elliptical machines are so busy at the gym and you rarely see anyone doing intervals on a treadmill or bodyweight circuits in the corner of the gym.

Using the elliptical machine allows us to say we "worked out", but without getting any REAL work done.

So if you are stuck at a fat loss plateau, and you've been counting on the elliptical machine to help you out, then forget it.

That's the hard truth,

Craig Ballantyne, CSCS, MS

PS - Men's Health also featured a 3 exercise workout from me in the December issue...

...just head to page 64 to check it out. It contains one of my favorite bodyweight exercises that you'll also find in the new Turbulence Training Bodyweight Fat Burning Solution package.

=> Click here for the Bodyweight Cardio DVD's

Dump the elliptical and try bodyweight cardio instead.
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According to a new survey conducted by Ipsos-Public Affairs for the Council for Responsible Nutrition, a full 51 percent of supplement users indicated that the economy will likely not change their supplement-purchasing habits.Survey results also showed that of the 51 percent who don’t plan on cutting back their supplement routine, 13 percent of dietary supplement [...]
Turbulence Training Works!

This one made my day...it kinda reminds me of the Life cereal commercial, after they realize lil' Mikey likes it.

He likes it! He likes it!

*********************
Hi Craig

I'm Ginette and I'm a personal trainer. I have a small gym where 'ladies only' come to work out. I needed proof that TT really worked. In September I started the TT Training on myself and a couple of ladies with whom I work out at 7a.m.. One of us is doing your workout but not following the food guidelines and has taken more time off between workouts. She's definitely stronger but has yet to lose more inches (age 60). The second (age 49) is relatively careful of what she eats, works out 3 - 4 times a week and has gone from a large (size 16) to medium (size 10-12). Myself (age 54) I have followed 90% of the nutritional guideline and the complete workout. In 7 weeks I've gone from a size 8-10 to 2-4. Unfortunately I'm not that savy about computers to add any pictures for confirmation. We are estatic about our experience and definitely plan to continue, especially throughout the Christmas holidays. You have now converted another Personal Trainer who will happily pass on the word to her clients.
Thank you
Ginette
*******************

If you are still skeptical, take the Turbulence Training Trial Offer for only $4.95 for 21 days.

=> Click here for the TT Trial Offer

You'll like it! You'll like it!

I promise,

Craig


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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