How to Lose Fat Gain Muscle

ShapeShifter

2011-06-21T09:43:00.000-06:00

The Shape Shifter Body Redesign by Adam Steer, used to help you lose fat and gain muscle, is an extension of Craig Ballantyne's Gauntlet and Gauntlet II, which you'll get if you sign up for Adam's Shape Shifter program. Geared toward those without the time to hit the gym, or the money to spend on expensive equipment, it uses new body weight exercises. Also available in the program is a manual, printable charts, daily journal, nutrition manual, exercise manual, and depending on the package you choose, a follow along video library, recipe book, meal plans, coaching tips,and much more that you can check out for yourself. So check out Craig's latest newsletter for all the details on how you can get his Gauntlet II for free when you get Adams Shape Shifter program.

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Turbulence Training VIP Update

Brought to you by Craig Ballantyne

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Finally, the "TT Gauntlet II" program is ready. Designed by
Bodyweight Coach, Adam Steer and myself, this one features several
new bodyweight exercises in the proven fat burning circuit method you

loved in the original TT Gauntlet program.

And you'll get "TT Gauntlet II" as a bonus when you get Adam's Bodyweight
Body Redesign program to help you build muscle and lose fat without equipment.

Just go here and save 51% off Adam's new program and get TT Gauntlet II as a bonus:

=> Burn fat and build muscle with no-equipment workouts <--- 51% discount invitation

Once you have Adam's Bodyweight Body Redesign program, just

email us here for your bonus:

TurbulenceTrainingHelp@gmail.com

We're talking innovative bodyweight exercises plus a proven diet plan

to help you burn fat and get super lean (even ripped) this summer.

Perfect for equipment free summer workouts.

This is by far the best bodyweight training program I've ever seen.

It's also one of the highest quality and most innovative programs

I've seen in a long time, period.

You can sneak a peak at this quality and innovation by clicking

through the link below. This is seriously cool...

=> Video Preview of Shapeshifter Body Redesign <--- Click Here

Enjoy the amazing high quality video on their site...that's how good the

program is too.

And yes, there is a diet with the Body Redesign program. They have

you completely taken care of.

Try the TT Gauntlet II workout for fast fat burning bodyweight exercises,

Craig Ballantyne, CSCS, MS

Creator, "TT Gauntlet II"

PS - If you're not fully satisfied...

...with the Body Redesign and TT Gauntlet II program, then "Bally the Wizard Dog"
has promised to throw Adam and I into the dungeon as punishment, and he'll give

you your money-back.

That's how much Bally the Wizard Dog loves this program (after all, remember

that if I'm in the dungeon, I can't feed him...and he doesn't like to go hungry).

I promise that you'll love these unique bodyweight exercises that allow you to burn fat

and build muscle anytime, anywhere - all summer long.

Just go here and save 51% off Adam's new program and get TT Gauntlet II as a bonus:

=> Get the Body Redesign Workouts and TT Gauntlet II bonus here <= 51% off sale today

Once you have your copy of the program, just email your receipt to us here

and we'll send out your bonus:

TurbulenceTrainingHelp@gmail.com

PPS - Who is Bally the Wizard Dog?

You'll know what I'm talking about when you look at the cover of TT Gauntlet II

(bottom left hand corner).

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Turbulence Training is an affiliate

of the ShapeShifter Workouts.

Jillian Michaels Update

2011-06-16T10:09:00.001-06:00

Here in Jillian's latest update, she talks about what has been told over and over here about mixing things up. The only difference is she has you changing things up after two weeks instead of four. She does endorse the four week change also, which I know from experience in using some of her workouts. But the main idea here is that you need to change your routine every so often, otherwise your body gets used to doing the same thing over and over and results will not be the same as when you started. In other words, you need to shock your system every now and again to keep things fresh and keep your muscles guessing, that way they're always moving forward and not staying stagnant.

From LOSING IT! With Jillian Michaels
Thursday, June 16, 2011

Taking Your Workout to the Next Level

Ever hear the expression "Nothing changes if nothing changes"? If you do the same resistance routine the same way week after week, the day will come when your body will have adapted to that particular workload. In terms of weight loss, that's not a good thing. If your body isn't challenged beyond its comfort zone, you won't see continual results.
Mixing things up to prevent plateaus doesn't take much. That's why every two weeks, my program will challenge you in new ways. Varying the number of reps and sets will constantly surprise the body, which is one way to make sure your workout continues to push you forward.
Apart from changing the number of sets and reps per exercise, you can also change the way you perform a rep. During a weight-lifting exercise, your muscles contract in three distinctly different ways:

When you lift the weight, your muscles contract positively, or concentrically.
At the midpoint of the exercise, when you stop moving the weight but you're still holding it, your muscles contract statically, or isometrically.
When you lower the weight, your muscles contract negatively, or eccentrically.

You can adjust the way you do your reps by shifting the emphasis among the three forms of muscle contraction, which provide you with three ways to do almost anything in the weight room — and endless ways to switch around your routine to keep it fresh and motivating.

Kettlebells

2011-06-13T09:59:00.000-06:00

If you're like me and looking for an alternative to the intervals for Craig Ballantyne's turbulence training, give kettlebells a try. Click Here to check out one of Craig's friends, Chris Lopez. Following is the latest update from Craig, which describes one way to use kettlebells to do your interval training. No doubt this will get your heart pumping just as good, if not better, than sprinting on a treadmill or jumping rope, or whatever means you use to get it done. And, if you already use kettlebells, then maybe you can find something new here. So here is Craig's newsletter:

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Turbulence Training VIP Update
Brought to you by Craig Ballantyne
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Last week I did a Facebook QnA session with Chris Lopez, CTT, from:
=> http://www.KettlebellWorkouts.com

Kettlebell training gives you an amazing metabolic resistance and conditioning
workout, and will help you lose belly fat fast.

Here are a couple of the most common kettlebell questions I asked him.

1) "How do we replace traditional intervals with kettlebells?"

Answer from Chris Lopez, Certified Turbulence Trainer:

"The truth is that using a kettlebell to replace your traditional
sprint intervals will give a more intense workout.

Why?

Well, there are 2 main reasons....

1) Your posterior chain is more involved. That means that your
glutes, hamstrings, low back and traps - muscles that are often
neglected if you're doing your intervals on a stationary bike -
are more involved when you use kettlebell swings and snatches.

2) Instead of using only your bodyweight to get your heart rate up,
the kettlebell makes your body work harder to move the weight and
stabilize your torso - working your abs a lot harder as well.

OK, so how then, do you replace your sprint intervals with kettlebells?

The simple answer is to use the most foundational of ballistic
kettlebell exercises - the swing. Do swings for a set amount
of time and then set the kettlebell down and rest for a set time.

When it comes to exercise form, remember that with the swing,
you dominate the movement with your hips.

The most common mistake with swinging a kettlebell is mistaking
the swing for a squat & front raise exercise.

The correct kettlebell swing movement powers up your hamstrings and
glutes so you "drive your hips through" as you swing the bell to chest height.

(CB NOTE: Chris and I have done a few exercise form videos for
over on his site at http://www.KettlebellWorkouts.com - enjoy)

Another option, if keeping time is a nuisance, is to swing for a
set amount of reps.

When making the transition from traditional interval training to
kettlebells, I suggest swinging your beginner size kettelbell for 30
reps prior to resting.

After 30 reps, set your KB down safely and walk around for 30-60
seconds before picking the bell up for another 30 reps. You can
do that 4-8 times.

It's that simple. Don't mistake simple for EASY, however. As I said
above, performing ANY ballistic kettlebell exercise (swing, snatch
or clean) with a challenging weight will skyrocket your heart rate
in a hurry.

CB: What weight should men and women start with when moving
to kettlebell training?

Answer from Chris Lopez:
Start with an 8kg or 12kg kettlbell for women, and a 12kg or 16kg
kettlebell for men.

(That means approximately 18-28 pounds for women and 28 to 35
pounds for men.)

CB: Do you have any other kettlebell workouts to replace intervals?

Answer from Chris Lopez:

The more complex answer, is to use a COMPLEX.

Pick 3 to 5 kettlebell exercises and perform each exercise
continuously for a prescribed number of reps.

For example, perform 5 reps each of a clean, front squat & military
press and then immediately switch the bell to the other side and do
the same WITH NO REST IN BETWEEN. You've just performed 30 total
reps using 3 different exercises.

Want more a challenge?

Try cleaning the kettlebell between each rep of the squat and then
press. You've just added 10 extra reps per side and a ton of explosive
posterior chain work that will increase your heart rate even more.

The advantage of using a KB Complex is the variety of movement.

Your body has to adjust to several different angles and an uneven
distribution of weight that will be more challenging for your abs
(if you perform the above circuit with only one kettlebell).

The take home message is that your interval training
isn't limited to traditional cardio devices.

Kettlebells work even better.

As long as you are working hard and challenging yourself, you can
lose a lot of belly fat fast.

For more Kettlebell workouts from Chris Lopez, Certified Turbulence
Trainer, visit his site here:

=> http://c20adcsv-19q6x4pxhd6r67t44.hop.clickbank.net/?tid=KB

Burn the fat,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

The Health Benefits of Caffeine | Men's Health

2011-06-11T16:25:00.000-06:00

If you don't already know about The Health Benefits of Caffeine, check out this article from Men's Health. Great news for me, since I down at least the recommended 4 cups a day. With studies saying it decreases the risk of Parkinson's disease and Alzheimer's, to not contributing to heart disease(if you have a history of heart disease, take it easy), and can even help make your workout easier(although caffeine from soda's is better than from coffee).

6 Ways to Stop Overeating - Prevention.com

2011-06-10T14:30:00.000-06:00

Having trouble refusing that extra helping at lunch or dinner? Check out 6 Ways to Stop Overeating, a helpful guide from Prevention to curb those in between cravings, like eating breakfast without fail, eat every 4-5 hours, load up on the salad at dinner time, incorporate fiber and protein into your meals all day.

Skechers sale!

2011-06-10T06:55:00.000-06:00

10% Off Mens SRT Shoes from SKECHERS! Use Promotional Code: SUPERFANE Valid 5/1/11 to 6/30/11

Creatine: Side Effects, What It Is, What It Does | Men's Health

2011-06-09T09:50:00.000-06:00

If you're thinking about adding creatine to your diet, check out this Creatine: Side Effects, What It Is, What It Does | Men's Health article first. It's not an article telling you not to use it, but rather, the correct way to use it and its side effects, what it is, what it does, and how much to use.
According to the article, you should know in about a week, whether it's working for you or not and will probably be more effective if you're a vegetarian because there are high levels of creatine in beef.
And of course you have to do the work if you want to see results. You can't just take the stuff and wake up looking like Mr. America.
If you're wanting to build muscle, check out Jason Ferrugia's Muscle Gaining Secrets.

Is It Possible to Gain Muscle and Lose Fat?

2011-06-08T06:56:00.002-06:00

There are contradictions out there as to whether it really is possible to gain muscle and lose fat. I'm here to tell you that it definitely is. Studies show that muscle burns calories, so obviously, if you're gaining muscle, you're losing fat. Some say it can't be done without supplements, such as steroids. Well as I mentioned before, there are numerous studies that say it can be done and when you get to a certain age, a regular strength training regimen should be part of your daily routine.

So whats the secret to gaining muscle and losing fat? Well, for the most part, I've already told you. A good strength training regimen combined, of course, with a healthy diet. The secret is that the calories don't come off as fast while you're actually performing your workout, but they burn off all day. In fact, they continue burning off even as you're sleeping.

Let me tell you something else, you don't have to spend hours at the gym to accomplish this. No need for long boring runs on the treadmill or pumping away on the ellipticals. In fact, you don't even have to workout every day. How does 45 minutes a day 3 times a week sound. That's probably less time than most people's commute to work. So what do you do with the rest of your time. Well, honestly you should do some sort of activity on your off days, like walking the dog, playing at the park, swimming, biking, hiking, you get the idea. In other words, living.

So for those of you that are spending all your time at the gym on the treadmill or in spin classes, I'm sorry. Don't get me wrong, there's nothing wrong with doing those things, they're great for making you sweat, but that is not the best way to gain muscle and lose fat. I'm just not willing to spend all my time at the gym while my kid is in the gym's daycare(yuck), while we could be at home practicing some ground balls or at the batting cages working on his home run swing.

As a matter of fact, you don't even need an expensive gym membership or some fancy home gym that costs thousands of dollars. Just enough weights to challenge you, a stability ball, and a simple bench and you're on your way to looking and feeling better. And who doesn't want to be able to fit into that old pair of jeans or be able to button that top button?

For more information on the effects of muscle gain and fat loss to boost your metabolism, check out this article. And of course, for a great plan to shed those pounds, click the link below for Craig Ballantyne's free report on cardio for fat loss and a free sample workout.

Simple Ways to Cut 500 Calories | Fitbie

2011-06-07T09:00:00.002-06:00

If you're trying to lose weight, you have to cut calories, right? Or at least you have to burn more than you take in. It takes burning or cutting 3500 calories to drop a pound. So do you just cut out a meal? stop snacking? Workout an extra hour a day? Here Simple Ways to Cut 500 Calories | Fitbie is a great way to cut 500 a day the easy way, without starving yourself, or working out to exhaustion. Of course, doing some sort of activity, whether it's walking, hiking, biking, or some type of resistance training, only adds to the benefits of cutting calories.

Beginner Fat Loss Workouts

2011-06-06T10:33:00.001-06:00

Beginners, if you're over weight and looking to lose it and think you have to do cardio non stop before you start building and toning, think again. This is a great program for beginners that isn't going to break the bank either as it doesn't require lots of equipment because of the use of body weight. And the best part is that a lot of these exercises are done lying down. This system isn't just something Craig Ballantyne pulled out of a hat either, he posts the results of actual research done on individuals using interval training. Plus, with this program, you get 3 additional workouts and 30 days of forum support.

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Turbulence Training VIP Update
Brought to you by Craig Ballantyne
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The last thing you want a beginner to do is long, slow,
boring cardio workouts.

Two reasons why:

1) Beginners will get an overuse injury from doing too much
exercise volume too soon.

I had many new clients come to me after injuring themselves
trying to get back in shape by doing excessive cardio. Please
don't make the same mistake.
We had to spend weeks rehabilitating their injuries before
we could kick their fat loss workouts into high gear.

2) Long, slow, boring cardio doesn't very work well - if at
all - for fat loss.

Research has shown that doing 300 hours of cardio (6 hours
per week for 50 weeks) resulted in only 5-6 pounds of
weight loss in American men and women.
That's a waste of time.

So what's a better beginner fat loss workout?

Let me explain.

FIRST, we start by doing a general bodyweight warm-up circuit.

Most old-school workouts tell you to do a 10-minute warm-up
on a treadmill, but that's a waste of time.
How does a treadmill prepare you for a total body workout?
Answer: It doesn't. Jokes on us when we waste our time with it.
In the Turbulence Training workouts, you'll get proven
bodyweight circuit warm-ups that get you ready for fat loss.

SECOND, we do a lot of bodyweight resistance training, often
while lying down on a mat.

That's right, you'll discover how to work your body and
burn calories while LYING DOWN.
You're going to be shocked by these exercises. In the
Turbulence Training Beginner Workouts, you'll see how to
use total body exercises to burn fat with little or NO
equipment, all done in the comfort of your own home.

THIRD, we finish off with interval training.

And YES, beginners can do interval workouts.
Here's how I know this:

1) Researchers have used interval training in all types of
populations, such as overweight beginners and even in
cardiac rehabilitation (talk to your doctor though first,
of course, if you have any medical conditions).

2) Research shows that subjects PREFER interval training
over long cardio. So there you go, I'm not the only one who
thinks cardio is boring - even subjects who volunteer for
research studies would rather do interval training.

3) The most important interval training fat loss research
study was performed on overweight beginner level women.

That study found that women who performed interval training
on a stationary bike lost more belly fat than woman who did
long slow cardio.

Case closed.

Fortunately, with the Turbulence Training Beginner Workout program you also get my "Bodyweight Cardio" program that
replaces interval training if you don't have a bike.

You can get that workout, plus three more beginner fat loss
workouts here - all for less than the price of a greasy
large pizza meal from one of the big chains:

=> Get started with the Beginner Turbulence Training Workouts here

Beginners can lose fat very fast with these workouts,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS - You also receive...

...30-days free of social support and access to ask me all
of your training and nutrition questions in the legendary
Turbulence Training fat loss forum.

Research shows that people drop more fat if they frequently
visit a fat loss forum like the one you get for free.

Get 4 workouts and 30-days of support here.

PPS - See you on the forum. Please drop by and say "Hi"

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Vegetables and Side Dishes: Brown Rice Pilaf

2011-06-04T15:26:00.001-06:00

A nice alternative to boxed rice pilaf that's loaded with sodium.
Vegetables and Side Dishes: Brown Rice Pilaf

Protein Strategies: Men's Health.com

2011-06-03T13:30:00.001-06:00

This Protein Strategies: Men's Health.com article, talks about the importance of protein and where you get it from.
The short version, highly trained athletes need about .77 grams of protein per pound of body weight. If you work out 5 days/week or more for at least an hour/day, .55 grams per pound of body weight. Workout 3-5 days/week for 45 minutes to an hour, you need .45 grams per pound of body weight. And even if you're trying to lose weight, you need between .45 and .68 grams per pound to preserve muscle, which of course helps burn fat and protein dulls hunger, which in turn will help with calorie reduction.
The best sources of protein are dairy (yogurt, low fat milk), eggs, meat, and fish. Although beans are high in protein, they are also loaded with carbs, which makes it harder to lose weight, especially if beans are a dinner time staple, like I'm used to.
The article also talks about timing your intake of protein, mainly, spreading it out throughout the day, making sure your snacks include protein, splitting workout intake before and after your workout, and other great tips.
One great source of protein is buffalo meat. If you've never tried it, here's a place you can get some. It probably has the highest amount of protein and the lowest amount of fat of any type of animal based meat. I'll warn you now though that it's not the cheapest. But that's the price of beauty, as the saying goes.

TRX Suspension Training

2011-06-02T12:24:00.001-06:00

I don't personally have the TRX Suspension Training system, but Craig Ballantyne uses it and recently asked his members which of the TRX exercises were their favorites. If you've never used it or don't know what the TRX Suspension Training system is, it is a strap system that you attach to the door, a pole, a swing set at the park, you get the idea. It's all body weight exercises and includes videos to demonstrate how to do the exercises. TRX was developed by a former Navy Seal, Randy Hetrick, who was looking for a way to get a total body workout in limited time and space.
With quick transition between exercises, this is perfect for people on the go, or those that just don't have the time to get to the gym. Take it to work and use it on your lunch break. Traveling, use it in your hotel room. At home, with limited space, such as an apartment, or just don't have the time or fancy equipment. Best of all, it weighs less than 2lbs. and comes with its own carry pack.
With over 300 exercises that Randy has come up with, and many others that users have come up with on their own, there's no need for any other equipment.
Online daily tips and connect with others to that are using the TRX Suspension Training system.
They also have DVD's, and manuals, to keep things fresh.
I've priced other total body machines, namely the VersaClimber, and believe me, The TRX is thousands less.

3 Workout Mistakes That Slow Metabolism | Fitbie

2011-05-31T09:37:00.001-06:00

O.K., so I've talked about Craig Ballantyne's Turbulence Training and how doing nothing but boring old cardio for an hour is not the best way to lose fat or gain muscle. Or how doing the same workout day after day, week after week, month after month, will cause you to reach a plateau. Or how working out at a constant pace for your whole workout is also not the best way to burn fat. Well, here's more evidence to back up Craig's Turbulence Training program. Check out this article from the editors of prevention magazine where they point out the three workout mistakes that slow your metabolism.
In a nutshell, they point out that you need to change your workout routine instead of the same old same old day after day. Strength exercises mixed in with your cardio will help burn more fat. Interval training or what Craig refers to as Turbulence Training, periods of high intensity, followed by periods of slower intensity, which is the key to burning the most fat in the least amount of time.
The best part about Craig's system is that it only requires 45 minutes/day 3 times/week to achieve this. No need to be stuck in a gym for 3-4 hours day, every day. In fact, you don't even need a gym membership with this program. There are loads of body weight exercises that don't even require weights. Plus, he changes up the routine every 4 weeks, which is one of the requirements laid out in the article mentioned above, and also a detailed diet plan to follow, complete with "cheat" days so you can still enjoy an occasional slice of pizza, cake, pie, or my favorite, ice cream.

TT Transformation Contest

2011-05-30T09:43:00.000-06:00

Last day to enter Craig Ballantyne's TT Transformation Contest. If you've been wanting to start that new diet plan, there's no better time than now, plus a chance at some cold hard cash ($1,000 1st place) for looking and feeling better.
So head on over to the contest page and check out past winners and the contest rules. As Craig says, "many will enter, few will finish", so your chances are probably better than you think.
Even if you start after the holiday barbecues today, put in your entry and get on it tomorrow. Remember, with Craig's program, it's only 45 minutes/day 3 times/week to "transform" the way you look and feel.
If you don't make it in today, there's also the 6 week mini contest with a $500 1st place prize.
So what do you have to lose, other than those love handles?

Renegade Inner Circle

2011-05-26T19:27:00.000-06:00

Jason Ferrugia's Renegade Inner Circle is designed for those that want to learn the proper way to train for size, strength, and power. These methods are used by some of the worlds top athletes and coaches.
Using what he calls mixed modality training, to build raw, functional muscle.
So whether you're looking for effective training splits, proper sequencing, how to balance strength, conditioning and recovery, how to properly use kettlebells, and other non traditional training tools, graduating from beginner to intermediate to advanced, warm up routines, new exercises, the perfect diet, supplements, and more.
Here's what you get with Jason's program:

A brand new strength and conditioning program every month including sets, reps, rest period, exercises, and training log sheets.
Access to Jason available only to those in the "Inner Circle".
The Renegade Inner Circle Private Discussion Forum so you get support from other Inner Circle members.
Members only teleseminars so you can chat with Jason as well as other fitness experts, covering training and nutrition.
Downloadable interviews with Jason and his expert guests so you can listen when you want, where you want.
Members only training videos so that you see exactly how Jason intended the exercises to be done.
100% Satisfaction Guaranteed.

So check out Jason Ferrugia's Renegade Inner Circle if you're looking to make noticeable changes in your physique.

Craig Ballantyne's 5 New Workouts

2011-05-24T13:05:00.000-06:00

Want to lose 25 pounds in 25 days and eat whatever you want every fifth day and get a free killer workout from Craig Ballantyne? Enter Joel Marion and his Xtreme Fat Loss Diet. In this program, he'll show you how to have strategic "cheat days"(not cheat meal), timed workouts when your body is most primed to burn fat and others to build muscle. This is not a crash diet that jacks your metabolism so that you gain back what you lost and then some. In fact, Joel says, your metabolism will be faster than when you started his program. What you get: The Diet Manual, The Training Manual, Workout Log Sheets, Success Journal, Supplementation Guide(supplements are optional), Cliff Notes(quick reference guide), Pre-Program Check List, Xtreme Fat Loss Diet Audio Interrogation"(Q&A with John Romaniello and Vince Del Monte), and more. Warning, THIS IS NOT A QUICK FIX DIET. You still have to do the work if you want to see results. So check out Craig Ballantyne's update below to find out how to get his free workout to go along with Joel's diet.

Frankly, it IS different from what I normally use, but the
results speak for themselves. Check out the success stories
on that website before you read any further.

Now I've also gone and done something controversial myself.

When you get the controversial, yet proven diet from this website,
You also get a kick-butt workout program from my best NYC
buddy, John "Romanz" Romaniello.

BUT...

I also designed my own 5 workouts to go with Joel's diet and
you'll get those as a bonus today.

This program is called, "TT Xtreme Depletion Fat Loss".

So here's what you need to do:

Step #1 - Go to this link and get Joel's proven diet.

Step #2 - Email your receipt to TT Headquarters, and one of us,
either Amy, Lesa, or myself, will send your bonus workout,
called "TT Xtreme Depletion" PLUS my 15-Minute Express
workouts AND online follow-along 15-Minute workouts.

Our email address is:

TurbulenceTrainingHelp@gmail.com

Step #3 - Use my Xtreme Depletion Workouts and Joel's diet
to lose a record amount of fat in the next 25 days.

But hurry, the 15-Minute workout videos are ONLY available
to fast action takers who order TODAY.

=> Get started with Joel's diet here (on sale today)

(You can't buy "TT Xtreme Depletion" on its own anywhere else,
sorry. It was built specifically to be used with Joel's Diet.)

Joel and I promise that this controversial combination of his diet
and my workout will help you get back into shape for summer.

Triple your fat loss with this info today,

Craig Ballantyne, CSCS, MS, CTT
Author, TT Xtreme Depletion - Available Now With Joel's Diet

PS - I recommend Joel's new diet be used in the...

...final phase of the TT Transformation Contest for maximum results.

=> Get Joel's diet at this link today to get your bonuses

And when you do, just send your receipt to us here and either
Lesa, Amy, or myself will send you a special link to get
your bonus TT programs.

Our email address is:

TurbulenceTrainingHelp@gmail.com

We'll send you access to:

1) The *new* TT Xtreme Depletion Fat Loss Workout
2) TT 15-Minute Workouts
3) TT 15-Minute Workouts Online Follow-Along Videos (today only)

Lower Body Workout

2011-05-19T13:34:00.000-06:00

Lots of people, men mostly, when starting an exercise program, concentrate on the upper body, and forget that they also have a lower body that needs work. In my opinion, it just doesn't look normal to be walking around with a huge chest on top of sticks. What's the best way to get those legs strong and sexy(women), is by doing squats. There are hundreds of variations of squats you can do. Here is one recommended by The Biggest Loser's Jillian Michaels that is simple for beginners, and can be built on if you're more advanced and need more intensity in your workout. Enjoy

From LOSING IT! With Jillian Michaels
Thursday, May 19, 2011

Get Strong by Squatting

If you're new to exercise, working out can be intimidating. The trick is to begin with exercises you can build on. Let's start with the legs. After all, they help support our bodies in the most basic of activities — standing and walking! Try wall squats, the building block of all squat variations. Here's how to get started right now.
Wall Squat
Stand with your back about 1 1/2 feet from a wall, feet hip-width apart, your weight on your heels. Lean back until your shoulders and upper back touch the wall. Now slowly lower yourself (as if you were going to sit on a chair) until your thighs are parallel with the floor and your legs form a 90-degree angle. In the seated position, your back — from the shoulder blades to the lower rib cage — should rest lightly against the wall. Hold this position for as long as you can, stand back up, and repeat.
When you've mastered the form, kick it up a notch by adding resistance with hand weights. Once you've developed quad, glute, and hamstring strength with this beginner move, you'll be ready to tackle more advanced leg exercises.

Low-Fat Fettuccine Alfredo | Real Simple Recipes

2011-05-16T11:58:00.000-06:00

If you love Alfredo sauce, but don't like the calories that come with it
Low-Fat Fettuccine Alfredo | Real Simple Recipes

7-worst-supermarket-breakfasts from yahoo.net - StumbleUpon

2011-05-13T13:03:00.000-06:00

7-worst-supermarket-breakfasts from yahoo.net - StumbleUpon

Fat Loss Muscle Gain Rules

2011-05-11T10:42:00.000-06:00

Eat more, no, less. More protein, less carbs. Less fat, more complex carbs, less simple carbs. No carbs (including most if not all fruits). Eat six meals a day, no, three meals and a light snack. Don't eat before you work out. Drink ice cold water to boost your metabolism. Does this sound like some of the advice floating around these days? Confused? Me too.
So here are some tips I "borrowed" from a couple of experts if you're looking to lose fat and gain muscle.

Eat Less - Regardless of what you see, hear, read, you have to burn more calories than you take in. So, what's the perfect diet? One you can stick to, a combination of less carbs and fat.
Whey Protein - It's been proven that protein rich foods help keep you feeling fuller between meals, and a shake made with a couple of scoops of whey protein and fresh or frozen fruit and/or a banana, and water or skim milk and ice, is one of the best and easiest ways to get the job done.
Meat - You burn calories even when you're just sitting around, so naturally you burn calories while eating. Different foods burn at different rates. Protein burns "hottest", followed by carbs, then fat. Animal proteins are better than vegetable proteins for this so, it's best to eat some lean meat, chicken, beef, or pork at each meal, especially at dinner time when your metabolism is at its slowest.
BCAA - Basically, amino acids, which are the building blocks of protein. They help the recovery process after a hard workout, increase testosterone and growth hormone, which happens to be an important fat fighting, muscle building hormone, and have the greatest effect when cutting calories in order to lose weight. 10 grams a day to start. They are found in meat and dairy products, so follow the above (couple scoops whey protein and 3 ozs. beef) . You can also buy BCAA supplements, but the maximum intake is around 60 g a day.
Fried - Most weight loss researchers and health gurus agree, highly refined carbs (fructose sweetened beverages and low fiber breads) are a very bad choice. Mountain Dew and Twinkies is the best way to spike your blood sugar, and the resulting crash will leave you feeling sluggish and hungry sooner than you should. Now, researchers have "possibly" found a carcinogen in "foods" such as potato chips and french fries . I've heard numerous doctors being interviewed on local and national news saying french fries are very possibly the worst food you can put in your body.
Fiber - Fiber does the opposite of sugary snack foods. It helps steady your blood sugar level because when you have fiber in your system, food enters the bloodstream at a slower rate. This way, you have a steady supply of energy between meals. So, grab a fiber supplement, 7 to 12g a day, mixed with water and drink it before your three main meals of the day.
Calcium - Research has shown that calcium rich foods (dairy and others), can help with fat loss, prevent osteoporosis, and possibly prevent colon cancer. But, too much calcium may increase the risk for prostate cancer, so no more than 600mg a day from dairy, and no calcium supplements, unless recommended by your doctor. Also, go for low fat dairy with vitamin D, which protects your prostate, and the occasional salad with tomatoes, mozzarella, and olive oil, which, when combined, gives you the prostate protecting, calcium richness, cancer fighting, benefits all in one.
Omega-3 Fats - Found in fish, nuts, seeds, and flaxseed and fish oils. Health benefits include, lessened risk of heart disease and diabetes. Also helps your muscles recover faster from workouts. So, either fish a couple times a week or eggs high in omega-3s. You can have up to four a day without affecting your cholesterol levels in a bad way.

So using these tips and a couple others I picked up from Tim Ferriss, author of The 4 Hour Body, which include; 30 within 30, which is 30 grams of protein within 30 minutes of waking up. It doesn't matter how you get it, steak and eggs, some type of high protein beans, cottage cheese, or the easy way, a whey protein shake.
Second, if you know you're going to have a high calorie meal or a cheat meal, drink a glass of grapefruit juice, preferably freshly squeezed, at least an hour before your big meal.

Of course, no fat loss muscle building plan should be without an exercise plan. Of course my favorites are Craig Ballantyne's Turbulence Training and Jillian Michaels. These two programs, the way I use them, are pretty similar. Pick something you like and can stick to and the pounds will come off and the muscle will take its place.

p.s. If you are trying to add muscle, you need to eat more calories. Just be sure it's good lean protein.

Craig Ballantyne's Top 5 Fat Loss Myths

2011-05-09T09:10:00.000-06:00

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Turbulence Training Update
Brought to you by Craig Ballantyne
================================================

There are so many fat loss myths out there in "exercise-land"
that I was hired by a fitness magazine to write about one
myth each month.

After all, by now you've probably heard that if you don't do
60-minutes of cardio in your fat burning zone on an empty
stomach while Venus is in line with Jupiter, you'll never burn fat.

The problem with myths is that not only are they wrong and give
false hope to millions of people trying to lose weight, but they
also waste your time and mental effort.

I could go on for days about fitness myths, but I cut my list
from 30 down to the Top 5 Fat Loss Workout Myths today. I'll
save the other 25 for future newsletters.

Myth #1: You have to do cardio first thing in the morning on an
empty stomach.

Relax. You don't have to hop on the treadmill at 4:30am every
morning. Let's allow common sense to dictate when and how you
exercise.

If you want to work out first thing in the morning, and I
know that is the best time for many TT readers, by all means,
go ahead and do it.

But there's nothing magical about this time - although it is
often the only time many of day many people have to themselves.

We need to think "outside of the hour" of exercise and realize
that calorie burning and fat burning goes on for 24-hours.
Forget about the theories and look at the big picture.

It doesn't matter when you exercise - as long as you exercise
intensely and consistently. Focus on relatively high-intensity
workouts to increase your metabolism for as many hours after
exercise as possible. That is best done with interval training
and resistance training.

Myth #2: You have to do your cardio in your "fat burning zone".

Again, nonsense.

While you might burn a larger proportion of total calories
as fat when you exercise in your fat burning zone, you burn
fewer calories overall by exercising at such a low intensity.

When you increase your workout intensity and get out of your
so-called "fat burning zone", you burn more total calories,
and as a result, more fat.

In addition, the "fat burning zone" training doesn't put
"turbulence" on your muscles...so you don't burn many calories
in the post-exercise time period. But with interval training,
you burn a significant amount of calories for hours after
training, and that leads to more fat loss.

I've worked with hundreds of people that have avoided the fat
burning zone while still managing to lose dozens of pounds
of fat. The "fat burning zone" is one of the biggest fitness
myths of all time.

Click here to stop the cardio & lose fat with
Turbulence Training workouts:

=> http://www.turbulencetraining.com/

Myth #3: You have to do cardio for 20 minutes before you burn fat.

When I hear this, I picture a fat-burning switch in my body
that turns on only after I've been doing "cardio" for 20 minutes.

But what if I only exercise for 19 minutes and 59 seconds? Are
you telling me that I won't have burned any fat? Ridiculous.

What if I did it on an empty stomach in the morning and in my
target heart rate zone? (read that one sarcastically!)

I'll say it one last time. We need to be more concerned with
our 24-hour metabolism, not how much fat or even how many
calories are burned during the workout.

Myth 4: Drinking ice cold water will help you burn calories and
lose fat.

Standing in line at the grocery store is a great place to
pick up the latest fat loss myths. You'll also find this
one all over the Internet.

This myth often comes along with some calculations showing
that by drinking 8 glasses of ice-cold water you can burn
70 calories per day.

I don't believe that actually holds true in real life.
Regardless, drinking cold water is not going to burn any more
fat off your body than drinking room temperature water.

Don't get me wrong, I strongly believe you should drink 12
glasses of water per day, but the temperature of your water
won't have any effect on your overall fat loss success.

Myth #5: Adding one pound of muscle will burn 50 extra calories
each day.

Uh-oh, now I'm cutting down a myth that supports my use of
strength training in a fat loss program.

But I have an obligation to set the record straight about
this extremely prevalent myth (even though I just saw a big
name fitness expert perpetuate this myth in a recent article!).

This myth sounds so good. Add a pound of muscle, boost your
metabolism 50 calories. That doesn't seem out of line at all.

But do the math for a guy that puts on 30 pounds of muscle.

Does his metabolism really increase by 1500 calories?

Absolutely not.

For an average guy, that would require his resting metabolism
to increase from 2500 calories to 4000 calories per day.

How would he be able to keep any of that muscle with a
metabolism like that?

He'd have to eat like a pig forever.

So when you look at the big picture, you can see this little
myth start to fall apart.

That's not to say you should stop your strength training,
but just don't use this myth as an excuse to cheat on your diet.

Bonus Myth: Negative Calorie Foods Cause You to Lose Weight

According to the "experts", a negative calorie food requires
more energy to digest than it provides you when you eat it.

Often included in the negative calorie food list are apples
and bananas, which other "experts" claim are bad for you,
based on the ridiculous "fruit stops fat loss" argument.

Sheesh.

There is no such thing as a negative calorie food. It's a
shame "experts" are out there promoting this stuff, and that
so many people fall for it.

Instead, let the common sense fat loss principles apply. It's
going to take consistent effort, working hard at your
workouts and with your nutrition to get the results you want.

Stick with the proven Turbulence Training plan here:

=> http://www.turbulencetraining.com/

I guarantee you that Turbulence Training will successfully
guide you to the fat loss you deserve and desire.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. Here's the truth on fat loss from a TT user...

"I have been in possession of TT for a several weeks now; I
absolutely enjoy the program. I can get in to the gym and rip
though the supersets work up a great sweat and pump my energy
levels up before I even get to the cardio portion of my work-out. I
I have recommended this program to both beginner and veteran alike.
Since starting TT I have dropped almost 2% of body fat and look
forward to making my goal of 10% body fat in no time. This program
is absolutely one of the best anywhere on the Web."
Alejandro B. Villalobos

Get your very own copy of Turbulence Training & the Nutrition
Guide here:

=> http://www.turbulencetraining.com/

Turbulence Training Transformation Contest

2011-05-06T09:24:00.000-06:00

Craig Ballantyne's 11th Turbulence Training Transformation Contest started on May 1, 2011 and ends on August 23, 2011. Basically, it is a 12 week body transformation contest where you can win cash and memberships to Craig's members area, where you get the most up to date workouts, nutrition, videos, and more. Don't worry about it being after May 1st, you can still squeeze in 12 weeks as long as you start by May 30. So check out the the past winners and the complete rules by clicking on the link above and get started on your way to a better looking and feeling you.

Turbulence Training Bootcamp 2.0

2011-05-04T08:47:00.000-06:00

==============================================
Turbulence Training Update
Brought to you by Craig Ballantyne
==============================================

In the past year, over 1173 personal trainers and Turbulence
Training readers have used the TT Bootcamps workouts to add fun,
variety, and more fat burning results to their programs.

And so I went back in the Turbulence Training lab and created 31
brand new Done-For-You TT Bootcamps workouts.

Everyone can use these workouts, whether you are beginner to advanced,
and even personal trainers can use them in their bootcamp classes.

Visit this website to get your new TT Bootcamps workouts:

=> http://www.TTBootcamps.com/31Workouts

You'll get proven Turbulence Training bootcamp style workouts that
will burn fat with little to no equipment.

Here are just some of the 31 TT Bootcamp Workouts you'll get:.
1. The TT Beginner Bootcamp 2K10
2. The TT Physical Testing Bootcamp
3. The TT Big 7 Circuit Bootcamp
4. The 3-Part TT for Abs Bootcamp Workout Series
5. The 3-Part TT Booty Bootcamp Workout Series
6. The 3-Part TT Adrenaline Bootcamp Workout Series (Advanced!)
7. The TT Bootcamp 300 Workout Challenge
8. The 3-Part TT Beach Body Bootcamp Workout Series
9. TT Metabolic Resistance Circuit Bootcamps
10. The TT Fusion Bootcamp
11. The TT Transformation Bootcamp
12. The TT Fusion Bootcamp

Plus, for personal trainers, you'll get 4 amazing bootcamp business
building interviews with top bootcamp experts, Bedros Keuilian,
Steve Hochman, and my personal favorite interview with Leanne Ellington.

Visit this website to get your new TT Bootcamps workouts:

=> http://www.TTBootcamps.com/31Workouts

Your friend and coach,

Craig Ballantyne, CSCS, MS
Author, TT Bootcamps

When to Eat? - Fitness Center - Everyday Health

2011-04-29T11:24:00.000-06:00

When to Eat? - Fitness Center - Everyday Health