With Christmas gifts and New Year's Resolutions only a few weeks
away, fitness and fat loss expert Craig Ballantyne sent me his top
5 gift suggestions to share with you.
It doesn't matter if you're buying for someone or if you want to
know the best fitness gifts to ask for, Craig has the 5 best fitness
present suggestions.
#5 - A kettlebell
With a kettlebell, you can burn calories, do intervals, work your
abs, build strength, and completely sculpt your body. Beginner women
should start with a 12-18 pound kettlebell while beginner men can
start with an 18 or 35 pound bell.
GET YOUR KETTLEBELL WORKOUT PROGRAM HERE!
#4 - A blender to create delicious blender drinks and meals
For about $60-$100 you can get a machine to blend up fruits, veggies,
nuts, protein powder, and seeds to create a nutrient dense complete
meal to overcome busy mornings or to create the perfect snack or
dessert. Once you get started "blending your nutrition", you'll be
amazed at what you can create.
#3 - A Gymboss Timer
This little timer allows you to set two different intervals and will
alert you when each interval is up. It's a cheap - $20 - tool that
will help you organize your workouts and maximize your results.
#2 - A Stability Ball
The stability ball is one of the most versatile fitness tools, and
it allows you to exercise your abs and back of your legs better than
any bodyweight only exercises.
#1 - The Turbulence Training Fat Loss System
With Turbulence Training for Fat Loss you can lose fat and sculpt
your body in the comfort of your own home, without doing long, slow,
boring cardio. It is a proven, guaranteed program that will help you
lose belly fat and get a lean, hard, flat stomach.
This is the #1 home workout and perfect for your New Year's fat loss
program, especially if you hate going to busy gyms.
Plus, you can even try out Turbulence Training for less than the
price of a giant, fancy coffee at Starbucks.
Click here to give Turbulence Training a 21-day try-out for less
than 5 bucks
And remember: This program is guaranteed to work for you. You have
nothing to lose - and it is the perfect program for anyone in your
family or group of friends who loves to workout.
So those are the 5 best fitness presents you can give - or receive -
this year.
Don't miss out on your chance to use Turbulence Training to win
up to $1000 cash in the 7th Turbulence Training Transformation
Contest that starts on Sunday, December 27th.
Click here to get ready to get started with Turbulence Training
More details on the 7th Transformation Contest coming soon!
Sunday, December 13, 2009
Wednesday, November 11, 2009
Top 5 Fat Loss Tips
By: Craig Ballantyne, CSCS, MS
Learn About Craig Here
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.
I call this '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.
The Turbulence Training 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.
And while 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 advanced secrets 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)
Try Turbulence Training today
Learn About Craig Here
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.
I call this '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.
The Turbulence Training 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.
And while 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 advanced secrets 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)
Try Turbulence Training today
Saturday, October 10, 2009
The Big Awakening
I went for my usual blood donation at the local blood bank. My blood pressure was unusually high,(160/100) but not too high to give blood. The nurse said I should have it checked with my doctor. I've never had blood pressure that high. I made an appointment with my doctor for a physical. This was in Feb. 2009. Before my physical, I looked into lowering my blood pressure with diet, rather than pills. I found the D.A.S.H. diet (Dietary Approach to Stop Hypertension). It is based on 1600 calories per day and 1500 mg of sodium per day. I was also overweight, too. I started the D.A.S.H. diet before seeing my doctor. When I saw my doctor, she said that the DASH diet was okay, but I also need to do 45 minutes of exercise every day. Well, I belong to a gym and was going a few times a week. But the doctor wanted me to diet and exercise often. This would bring my blood pressure down, I would lose weight, and be more healthy overall. She wanted me to do this rather than go on medication for the rest of my life. She also wanted to see my blood pressure in 3 weeks.
So I made a commitment to myself to get to the gym every day. I didn't have enough time to do 45 minutes every day, but can do 30 minutes. Sometimes I do get 45 minutes in. I enjoy cardio workouts on the treadmill, so I stick to that for most of my workouts. In 3 weeks, I lost 8 pounds and my blood pressure came down to 141/90. I'm trying to bring my blood pressure down more. It's been hovering around 140/90 for the last several months.
Since February, I've lost 32 pounds, and at last check, my blood pressure is still around 140/85-90. I still need to lose around 80 more pounds to be what I consider ideal. A long way to go, but I'm motivated. My diet allows me to eat the foods I like, and now since I've been dieting, I can't eat as much. I also drink more water than I did before.
This wake up call was for the better. I'm eating better, feeling better and feel in control of my eating and exercise habits. I will keep this up as long as I can. I'll check back here now and then to record my progress. If you have any tips or things that worked for you, please leave your comments.
So I made a commitment to myself to get to the gym every day. I didn't have enough time to do 45 minutes every day, but can do 30 minutes. Sometimes I do get 45 minutes in. I enjoy cardio workouts on the treadmill, so I stick to that for most of my workouts. In 3 weeks, I lost 8 pounds and my blood pressure came down to 141/90. I'm trying to bring my blood pressure down more. It's been hovering around 140/90 for the last several months.
Since February, I've lost 32 pounds, and at last check, my blood pressure is still around 140/85-90. I still need to lose around 80 more pounds to be what I consider ideal. A long way to go, but I'm motivated. My diet allows me to eat the foods I like, and now since I've been dieting, I can't eat as much. I also drink more water than I did before.
This wake up call was for the better. I'm eating better, feeling better and feel in control of my eating and exercise habits. I will keep this up as long as I can. I'll check back here now and then to record my progress. If you have any tips or things that worked for you, please leave your comments.
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