On Thu, Nov 5, 2009 at 3:07 PM, <XXXXXXXXX.com> wrote:

Thanks again, you are a life saver, John

My response:

John,

Wow. Thank you for sharing such an awesome story. I think the new 2.0 version is even better than the first – so yes I think it will help you do it.

Could I share you email below on my blog?

-Mike

John’s reply:

Most definitely!!!  I should add that I also had chronic anxiety and depression at the start of the program.  I think the changes in my diet and doing the exercises help rid of my anxiety and depression.  Prior to the training, I was a total wreck.  I was overweight, unhealthy and depressed.  I would eat too many carbs and processed foods and just lift heavy which didn’t do much for my health. Bye the way, I have been able to maintain my wieght and state of health since the end of the Warped Speed Fat Loss Program which ended in March 09. Again, Thanks.  I am a new person because of you guys.

Thanks, John

This made my week. I hope that it can motivate you to make any changes you need to in your life as well.
Note: The new WSFL 2.0 is now on sale and if you get your copy before tonight at 11:59 pm you will also receive for free:

*  Afterburn Training 16 Week Fat Loss Program (Digital Download) – This is the fat loss program that revolutionized how people lost weight. Men’s Fitness magazine called Afterburn a workout program so effective it..incinerates fat faster than a crematorium on sumo night!
* Your Naked Nutrition Guide (Digital Download)- Mike Roussell’s best selling comprehensive nutrition manual. This 150+ page manual is your A-Z guide for using diet to sculpt the ultimate body.
* Targeted Fat Loss Cardio Audio Intervals (Powered by Workout Muse) – Just put on your head phones and get coached through each Targeted Fat Loss Cardio Workout with our exclusive professionally created audio tracks. We tell you when to start and when to stop. You just get to focus on vaporizing body fat.
* Fat Loss Edge Seminar Audio – Discover how to harness the power of nutrient timing, the truth about carbs and fat loss, what matters amount of calories or type? and lots more….
* Real World Fat Loss Seminar Audio – In this nationally acclaimed audio you’ll learn the truth about what it takes to completely transform your body including the best type of exercises, the ‘real’ role of hormones in muscle growth (this will shock you), how to guarantee that you lose weight fast and forever, and more…
* Fat Loss Pro Audio Interview – 18 Interviews with Top Fat Loss Expert including: Dr. Eric Serrano, Dr. Lonnie Lower, John Parrillo, Alwyn Cosgrove, Scott Abel, Cassandra Forsythe, Dr. Mauro Dipasquale, Erik Ledin, Charles Staley, Craig Ballantyne, Paul Chek. This sells for $67 everyday but it is FREE if you pick up WSFL 2.0 today.

Get your copy here:

http://www.warpspeedfatloss.com

Mike: Thanks for taking the time to do this interview. First so we all have some perspective, how long have you been a trainer?

Alwyn Cosgrove: I started training people in 1989. Actually 1987 if you count teaching martial arts classes.
In 1995 (after college) I went full time. Since day one I’ve been very particular about what I do. I track and tweak everything. When we opened Results Fitness in 2000, we really started to gather a lot of data. We currently have 250 members and we track all their workouts and body comp changes week in and week out.

Mike: So it is like you run your own fat loss studies at your gym?

Alwyn: Exactly. We had read all the studies showing interval training to be superior for fat loss than steady state training. This confirmed what we were seeing with our clients. But I am a big belier in that there is no physiological limit to the amount of weight a person can lose in a week, month, or year so I kept tweaking and tracking the results.

Mike: What has been one of your biggest breakthroughs lately?

Alwyn: One day it hit me — cardiovascular programming is an ass-backwards concept.

I don’t know when I first thought this – but it was confirmed to me when viewing Lance Armstrong’s performance in the New York Marathon.

I’d been taught through my college education and countless training certifications and seminars that cardio vascular exercise was necessary to improve the cardio vascular system and subsequently aerobic performance.

But there seemed an inherent flaw in that argument….

Why didn’t Lance Armstrong – with perhaps one of the highest recorded VO2 max levels in history – win the New York Marathon? Or beat people with lesser aerobic levels than himself?

The greatest endurance cyclist (and possibly endurance athlete) of all time – the seven time Tour De France winner – finished 868th and described the event as the “hardest physical thing” he had ever done.

Runners World Magazine actually examined Lance’s physiology (and VO2 max which was tested at 83) and compared them to the numbers of Paul Tergat (the World Record holder and defending NYC Marathon Champion at the time).

They concluded:

“This figure wouldn’t mean much if it weren’t for the pioneering research of famed running coach Jack Daniels, Ph.D., who first published his Oxygen Power tables in 1979– According to Daniels, who’s rarely off by more than a smidgen or two, a max VO2 of 83 is roughly equivalent to a 2:06 marathon”

Based on his other physical qualities the magazine suggested that Lance was capable of running 2:01:11.

The world record at the time was 2:04:55

Lance ran 2:59:36 (and don’t misinterpret me – that’s still a great time). But it’s clear that the physiology didn’t transfer the way event he running community expected.

The flaw in this thinking was looking solely at aerobic capacity — VO2 max – the “engine” as it were. And it’s fair to say that Lance had a “Formula One” engine.

But he didn’t have the structural development for running. Lance was a cyclist – his body had adapted to the demands of cycling. But NOT to the specific demands of running (in fact Lance had only ran 16 miles at once EVER prior to running the marathon). Lance had developed strength, postural endurance and flexibility in the correct “cycling muscles” – but it didn’t transfer to running the way his VO2 max did.

From this example we know that cardio training doesn’t transfer well from one activity to another – and it only ‘kicks’ in because of muscular demand – why don’t we program muscular activity first – in order to create a cardiovascular response. Makes total sense.

So how does this relate to fat loss? We have found that our most successful fat loss programs center around stimulating the muscles to burn more calories not ramping up and down the cardiovascular system. What matters is total calories burn and how much you can increase the person’s metabolism. It is a total shift in thinking.

Mike: Wow. So it is this the death of intervals and cardio? How to you put this into action with clients?

Alwyn: What we have found is so great about this approach is that you burn more calories, lose more weight, while putting a lot less stress on your joints.

Here’s how I like to think about it. Let’s look at traditional interval training which uses running.

Depending on stride length – walking a mile takes about 2000 repetitions and running takes 1000-1500 and will burn on average 100 calories or so.
So if we use an interval training model of running and walking – we’re looking at around 1500 reps to burn 100 calories.

If we take traditional models of caloric burn – this means we’d need to do 35 miles to lose one pound of fat from our interval training efforts discounting the metabolic afterburn for now).

So we have a problem. It’s a very poor “rate of return” on our “rep investment”.

Additionally – running applies a vertical force of 2x bodyweight on the joints of the lower body.

So now we have a dilemma.

Let’s choose a 180lb deconditioned overweight client.
1500 reps x 360lbs = 540,000lbs of force to burn 100 calories. (The 360lbs is 2x 180lbs)

That’s a lot of stress on the joints. Now no one was getting injured, but it seemed like there had to be a better way.

So — we started to think of how we could use different interval training methods other than running to get the same metabolic effect without stressing the joints so much.

We used the airdyne bike, other bikes in order to create a training effect with less load. But whenever you take the bodyweight out of the equation in cardio – you have to work harder to burn the same calories. So this usually needs more reps. So that didn’t seem like a much better idea.

At this point we started using metabolic training with weight training implements/kettlebells and bodyweight in the same interval format.

So a circuit of five exercises, performed three times round (15 total sets) would actually burn more calories than the same time spent doing traditional cardio. That was a plus.
But we could also do sets of 10-15 reps. So we’re looking at 225 total reps (with a force LESS than your bodyweight) as opposed to 1500+ reps at double bodyweight.

We gave it a try. Clients loved it (which was a plus), and actually started to get better results than we were getting with intervals.

So we get more fat loss, less stress on the body, and happier clients. It is a win-win-win. Currently we don’t program traditional interval training our regular fat loss clients anymore.

So, yeah…it is the death of traditional intervals.

You can get a sample workout using this kind of training program at:

http://www.warpspeedfatloss.com/workout.php

Mike: This is great stuff. Thanks for taking the time. I definitely recommend that everyone go to:

http://www.warpspeedfatloss.com/workout.php

and pick up the workout to try.

Alwyn and I have been cranking on a complete revamping of our Warp Speed Fat Loss program.

We’d love to have your try out a sample workout this weekend.

Here’s where you can get it.

http://www.warpspeedfatloss.com/workout.php

It is really important to track several different markers of change in your body so that you can have an accurate picture of what is going on in your system. I have a whole presentation on this topic but for today here is a short 1-2 minute summary video covering the different aspects of change that you can/should monitor and measure.

…and please throw out the scales that ‘measure’ bodyfat percentage. They are garbage.

Click here to view the embedded video.

Monitoring your progress is all about moving towards a goal. This is the goal setting/tracking system that I use – Click here to learn about it.

How do you track your weight loss or muscle building progress? Post a comment below to let me know.

What is your view on periodization? I always assumed that  periodization should be used more for athletes or for folks with a deadline (sport, race, wedding etc.). Does an “everyday” client  looking to lose bodyfat or general fitness need to do sets of 4-6 reps  for a few weeks in order to reach their goals (weight loss, conditioning, etc)?

I know the body adapts to the same workouts, but doesn’t changing the exercises every couple of weeks avoid this?

If someone just used a rep range of 10-15 and changed (multi-joint, compound) exercises every 4 weeks and adjusted loads when needed –would that be enough to stay in shape the rest of your life?

If I’m missing the point on periodization?

Thanks again for your info in your site ——–I love the info…….
Mark

=======

Even though this is “Ask Mike” I knew I wanted to find one of the most qualified people I could to answer this training question (as you know nutrition is my gig). Keith Scott (the author of Unbreakable) graciously answered Mark’s question about periodization. Here’s Keith’s answer.

=======

Periodization needs to be looked at as a process of varying your training regimen at fixed time intervals so you can make changes or make gains.

In simpler terms, it is a long-term plan with fixed intervals of change. It can be used in sports training but also general fitness, fat loss, etc… Is it necessary? I think so if you really want to see optimal changes in the shortest period of time. Besides that, it is another way to do it all safely. It doesn’t have to be complex, but I think it needs to be there. The
biggest mistake people make in their routines is having no fixed or real plan. Periodization is the plan…

It can be as easy as doing 3 X 12 for 4 weeks with weights, and then doing 2 weeks of body weight training with 45 seconds intervals and then back to 4 weeks of weight training with 3X8. Whatever you choose to do, do it with a plan.

I use it with fat loss too.

Weeks 1-3 – Prep – 2-3 X 12-15 reps, and HIIT work with 30 on, 60 off

Weeks 4-8 – Base strength and hypertrophy – 3-4 sets of 6-8 reps (heavier) with HIIT on off days at 20 on, 45 off

Etc…

The bottom line is that you need a structured plan with set times to do these changes. Sounds like you already have a concept of this. Structure it more, and plan it on paper. Stick to it and adapt when needed.

=======

Got an opinion? Didn’t Keith’s answer just bring up more questions? Post a comment below.

We also talked about EPOC/Afterburn, what we ‘know’ about post exercise calorie burning, and how to maximize it.

Today is the last installment in this mini-series and I wanted to build on the calorie burning that you can achieve from metabolic circuits while making your fat cells scream “UNCLE!!!“.

I’m talking about Fat Loss Finishers. Fat Loss Finishers are used by just about all of the top trainers that I know. The name, Fat Loss Finishers, is a little limiting in scope as these are great for improving overall conditioning and fitness – not just fat loss.

The goal is in the name – finish your body off. This can be achieved though high intensity sets with incomplete rest (i.e. you are still huffing and puffing when it is time to start up again).

You perform a finisher at the end of your weight training workout. Here are three examples:

Tabata Protocol – I’ve written about the Tabata Protocol previously on my blog. You can read about it here. Tabatas are a great finisher.

Death Ladder – This is one that Bill Hartman tortured me with for a whole month of training. You’ll alternate between burpees and jump chin ups – no rest during the entire sequence. You’ll do 1 burpee, 1 jump chin-up, 2 burpees, 2 jump chin ups, 3 burpees, 3 jump chin-ups….continue up the ladder until you reach 10 of each.

120 Seconds  to Exhaustion – This is another gem from Bill Hartman. What you do here is 4 exercises for 30 seconds each with no rest between exercises (120 seconds of total exercise). Rest for 120 seconds. Repeat 3-4 times. This is the exercise sequence:

*Burpees
*Jumping Jacks
*Split Jacks (like jumping jacks but your feet go front to back not side to side)
*Mountain Climbers

Pick one of these fat loss finishers to do after each of your workouts for 4 weeks and you’ll be very happy with the extra calorie burn and additional fat loss.

If this articles series that really hit home with you and you want a step by step way of putting it all into action check out my Warp Speed Fat Loss program. It comes with a no questions asked unconditional 60 day money back guarantee.

In fact, I just had someone email me that ONLY lost 12 pounds in 4 weeks using Warp Speed Fat Loss and they were unhappy because they wanted to lose 20 pounds. They asked for a refund and we gave it to them – no questions ask (even though I wondered….who wouldn’t be happy losing 12 pounds in 4 weeks?).

Try Warp Speed Fat Loss today risk free – Click Here.

I talk a lot about EPOC, Afterburn, and the idea of burning calories and fat even after your workout is over. Over the past couple blog posts there have been some questions from readers about this concept. Is is real? Is it over hyped? How many calories are we talking about? Here is a question/comment from a reader, Jack , about this very thing:

You wrote that “Metabolic Circuits are essential to really crank up your weight loss because they have been shown in research studies to increase the total number of calories that you burn over the 38 hours following your workout.” Is this the same as when people speak of EPOC or a separate phenomenon? I ask this because I have read that EPOC is about 8-15 percent or so (depending upon activity intensity) of the total kcal expenditure during the chosen activity. As such quite a number of writers claim that any metabolic boost is not nearly as significant as it is made out to be. Not being engrossed in all of the research leaves me slightly confused as to which is closer to the reality of the situation.

Just curious if you can add some more clarity. I do not mean to come across as argumentative, I am just somewhat confused by what seems to be a back and forth between claims about significant metabolic boosts for 1+ days after certain types of activity and other claims that such impacts are largely overblown.

This is a great question. Yes, I was talking about EPOC or what Alwyn Cosgrove calls Afterburn.

What is EPOC/Afterburn? It is basically a phenomenon that occurs when you lift weights or do the metabolic type of training that I have been talking about the past couple of blog posts. The tabata protocol is a perfect example of something that elicits an afterburn effect. A very simple way of thinking about EPOC is that when you do this type of training you exert yourself beyond what your body is capable of handling (i.e. your body can’t keep up); it then uses the next 12, 24, or even 36 hours to ‘catch up’ metabolically. ‘Catch up’ = burning calories.

How many calories do you burn with EPOC? A bunch.

What is the reality of the situation? Is is 8%? 15% as Jack noted about?

I was emailing back and forth with Alwyn Cosgrove about this and here is what he had to say…

The “reality of the situation” is not going to be found in textbooks or papers unfortunately.

Basically it’s hard to truly measure caloric expenditure (during and post workout) of anaerobic activity and recovery when you are using a measure of aerobic work (traditionally oxygen debt).

Studies comparing the same volume of caloric work (ie same calories burned) from interval training or weight training to aerobic training, show a massive difference in total fat lost over a period of time?

Why? EPOC? Some other type of post workout change?

I don’t think we know the exact mechanism yet – we just know that SOMETHING happens post workout as a result of high intensity metabolic work that doesn’t happen with lower intensity work, even if calories burned during training are equal.

The numbers shown with EPOC don’t explain it completely. It would be nice to know exactly what happens, but more importantly we KNOW what happens — more fat loss.

Bottom Line - don’t be confused by “a back and forth between claims” – just do what has been shown over and over again to work.

Aside from all of this: – all the studies on EPOC are performed on aerobic work or standard weight training.

• The few studies on circuit based weight training show a higher effect.
• There has never been a formal study on the type of training we use. However – at 250 clients training 3 times a week for the past several years – I think I have more than enough “data”
• There aren’t any studies on an accumulative effect on EPOC (they all look at single workouts). If it’s even a 10% increase for 24 hours, is there an accumulative effect if you train every 24 hours? (there are studies showing an increased EPOC with two shorter daily sessions as opposed to one of the same total length) — the question is how long will the “between sessions” last?

We know that weight training increases resting energy expenditure and there is an EPOC effect. All we do is attempt to continuously ramp that effect up.

Again – in truth we don’t know the mechanisms behind this completely — I just know what results my clients get.
The research doesn’t disprove the results. It just looks at the mechanisms to explain the results.

(Mike again…) We talk a lot about EPOC in Warp Speed Fat Loss. As Alwyn said is all the extra calorie burning from EPOC? Not sure? Does is matter if we know exactly what it is from? Not entirely, as if you go on Warp Speed Fat Loss and lose 4 pounds a week for 4 weeks would you really care if it was EPOC or not? You’d just be happy you lost the weight right? So for now the jury is out but as soon as we learn more I’ll let you know. For the time being let’s just do what we know works —> This works

Please post your comments/thoughts below.

Photo by vovva

If you watched the most recent episode and could look past…

• The screaming trainers Jillian and Bob
• The fact that they had a bunch of extremely overweight people who never moved (let alone exercise) race a mile sending two people to the hospital
• All the F-bombs that Jillian now drops (this has to be crafted by the production crew to make her seem more abrasive).

If you can look past all that then you would see what I think is the important message of the show – your mind is the only thing holding you back and you can lose as much weight as you want. A topic that I commonly discuss is the constraints that have been artificially set in regards to weight loss – particularly the speed in which people lose weight. I’m talking specifically the golden rule of losing 1-2 pounds a week.

Whenever you start talking about losing more than 2lbs a week issues of safety always arise but there is no real reason for these concerns. Similar to the ‘protein is dangerous’ argument, losing 3-5lbs of body fat during the course of a week (when done right) isn’t unhealthy. In fact it is the total opposite. You’d be healthier at the end of the week.

Back to the Biggest Loser. You’ll see people on that show losing 10, 15, and sometimes 20lbs in one week! That’s amazing. Is it unhealthy? Aren’t they better off 20lbs lighter?

At some level there is a time issue that we all need to deal with. The contestants on the Biggest Loser live to workout and eat. I remember reading somewhere that that Biggest Loser contestants burn between 6,000-7,000 calories per day. Most of us don’t have that luxury. So how can we maximize the time we spend in the gym in order to burn the most calories possible and how can we construct our diet to further enhance these effects?

Just the other day I wrote about ways to guarantee that you don’t lose any muscle while dieting; those tips will also maximize your weight loss. To recap, you need to:

• Reduce the amount of carbohydrates that you eat.
• Increase the amount of protein that you eat.
• Add heavy weight training to the beginning of your workout.

There are two more pieces that you can add to your training to get your over the ‘losing only 2lbs a week hump’.

Metabolic Circuits and Fat Loss Finishers

Today’s we’ll look at Metabolic Circuits and tomorrow Fat Loss Finishers.

Metabolic Circuits are essential to really crank up your weight loss because they have been shown in research studies to increase the total number of calories that you burn over the 38 hours following your workout. Since you aren’t on the Biggest Loser and probably can’t workout 5-7 hrs/day tweaking your metabolism so that you burn calories when you aren’t exercising is key.

We use metabolic circuits in Warp Speed Fat Loss but as with the how to lose body fat and not muscle tips, I’ll show you how you can use it with just about any training program.

Here are the 4 important characteristics.

1. You want to lift ‘heavy’. By heavy I mean that you aren’t going to use the pink dumbells and go through the motions like you are doing a circuit at Curves. This is very different. You’ll do sets of 8 or 12 reps; at the end of each set you want to be almost going to failure (lifting until you can’t lift another rep). This is not the time to save anything for the next set. Treat every set as if it were the only set you are going to do and stop one rep short from not being able to do anymore.
2. Do at least 2 exercises in sequence. In Warp Speed Fat Loss we use metabolic circuits that contain 2 exercises. But you can also do circuits with 3 or 4 exercises.
3. Go for time. Metabolic circuits are ’self regulating’ in that you do as much work as you can. Do as many sets as you can within a give time frame. 10 minutes is a good place to start.
4. Do better each time. While there isn’t a target number of a sets that you should do, strive to do more sets/reps each workout. Push yourself to burn more calories each workout and you will be greatly rewarded by burning more calories after each workout.

Add Metabolic Circuits to your training program. Follow these 4 guidelines combined with a solid fat loss diet and you will be rewarded with weight loss of 3-6lbs per week. If you would like a professionally designed program (containing metabolic circuits) with a matching diet optimized to help you lose 20lbs in a month then check out my Warp Speed Fat Loss Program.

Have you used this type of training before? Do you like/hate the Biggest Loser? Post a comment and let me know what you think.

A: Good question. It is possible to lose muscle while dieting but if you do it right then you don’t have to worry about muscle loss. I’ll use what we do in Warp Speed Fat Loss as an example of precautions that you can take to prevent muscle loss but the strategies are really applicable to any weight loss diet and training program.  First let’s look at why your body would breakdown muscle to use as fuel when dieting. There are three main reason.

• Body’s Problem: Needs energy.
• Body’s Problem: Needs enough amino acids to maintain important bodily functions.
• Body’s Problem: Energy is low thus needs to only keep around essential parts that require calories.

You have your own set of problems in regards to how your body acts when it comes to functioning on low calories.

• Your Problem: You want it to specifically use store fat to fill the energy void.
• Your Problem: You want the body to get amino acids from places other than hard earned muscle.
• Your Problem: Need to convince your body that lean muscle is essential.

Fortunately it isn’t to hard to make sure that you and your body have their needs met and everyone is happy. The truth is that you have enough stored energy in the form of body fat to last a very long time . Lack of energy isn’t the issue. What we need to do is show your body how to access that energy(i.e. your body fat). To do this we use a low carbohydrate diet. This controls insulin levels and allows your body to access its essentially unlimited supply of energy whenever it needs.

Photo Courtesy of baostar

We don’t want your body to start using lean muscle to meet its amino acids needs so we just simply add more protein to the diet to meet any increased need your body have (or may think it has). This is a dieting technique that has been around forever but it is still just as effective as it ever was.

The final problem is the trickiest and it can’t be helped with diet. How do we convince your body that your muscle is essential so that it keeps it around? This is where your training comes in. My partner in crime Alwyn Cosgrove has found that the addition of heavier weight training not only forces the body to hold ont0 the muscle that it has but in some cases people actually get stronger (while dieting!). What is heavier? 2-4 sets of 4-6 reps seems to be the sweet spot between lifting heavy enough weight but completing enough reps so that you are burning sufficient calories.

Those are the three ways that you can ensure that you beat ’starvation mode’, lose fat and not muscle. I recommend that you put all these tips into action at once. You can do it yourself or you can use Warp Speed Fat Loss where Alwyn and I have integrated all these techniques into a 28 day comprehensive rapid weight loss plan.

–> Click Here to Learn More About Warp Speed Fat Loss

Mike & Kettlebells

I’ve been using kettlebells off and on for about 3 years now. I bought my first kettlebell at a Perform Better seminar and quickly ordered another one (FYI: paying shipping for kettlebells hurts your wallet). Recently my friend and fat loss master Alwyn Cosgrove has started using Kettlebells more and more with his fat loss training as it fits in perfect with metabolic style fat loss workouts (we even use kettlebells in Warp Speed Fat Loss).

Remember this Guy?

Do you remember the “Fit &  Busy Dad” Chis Lopez? He has 4 girls, works two jobs, and maintains a rock bottom body fat percentage? Here are three things have learned about Chris over the past couple months

1. He loves espresso and was kind enough to send me some on my birthday (I LOVE espresso too).

2. His wife is pregnant with ANOTHER baby and due in a couple months.

3. He has now moved to almost exclusively training with kettlebells.

He likes kettlebells as they are easy to use and don’t require a gym (having to go to the gym is one of the biggest complaints we get about Warp Speed Fat Loss). This is what he says about the benefits of using kettlebells:

“Kettlebells are compact, transportable and efficient. Combining a series of swings with kettlebell rows, presses & squats can not only improve your physical strength, but your body composition as well.”

Chris has teamed up with Men’s Health ‘Belly Off’ Trainer Craig Ballantyne to put together the  Kettlebell Fat Loss Revolution System (scroll down for my exclusive bonus if you pick up a copy). Here is a sample workout

Sample Workout From Kettlebell Fat Loss Revolution System

Repeat the following circuit 3-5 times.

Rest 60-90 seconds between circuits.

The objective is to better the time it takes to complete the entire circuit on each successive attempt.

1) Double-Hand KB Snatch x 10
2) Overhead Lunges x 10 reps (5 per side)
3) Push-Ups x 10
4) Mountain Climbers x 20
5) 1-Arm Swings x 20 reps (10 per arm, switching arms every 5 reps)

What People are Saying

People are really excited about this program. Here are is what some people said in anticipation of its release.(Note: There were 196 comments on the Kettlebell Workouts Blog I just picked 3)

“As an extremely busy person, single parent, mom of three, working full time and running a home based business on the side, finding time to work out is next to impossible. When I get enough sleep and have the energy to get out of bed in the morning early enough to go for a run, then my day is great, but often I don’t even have that time. This kettle ball workout appeals to me because not only can I do it indoors so it won’t matter what the weather is, but I can fit it in ten minutes here five minutes there, while watching TV, etc. So this is more likely to happen. Plus having a kettle ball laying around in your living room looks alot better than a set of dumbells. It becomes a conversation piece, and is interactive because everyone wants to pick it up and try it out.” – D Lynn

“I purchased my first Kettlebell a couple of months ago but haven’t had much of an opportunity to use it due to a shoulder injury I sustained the next day (unrelated to the KB). I have another month of physical therapy before I can expect to do any overhead pressing movements, but I am able to and quite often do some of the basics, including swings. I’m excited about the new, more unique movements in the free report and hope to give some of these a try as my shoulder heals.

I work sometimes long days and do NOT want to spend my evenings or weekends in a gym. I’m lucky to be able to work out during lunch most weekdays, but this is not always the case, so the Kettlebell at home is a great alternative.

Lastly, I have an extra motivating factor for working out with Kettlebells at home. My 15-month-old son thinks that it is _hilarious_ when I do any sort of “up-and-down” exercise, with Kettlebell swings being one of his favorites. The fact that I can entertain him at the same time I get a great workout is more incentive to pick up the weights, and I am sure that keeping this up will teach him to be active by example. He already imitates my bodyweight squats, so it’s a real father-and-son activity!” – Scott

“The TT Kettlebell Revolution Fat Loss System will be the perfect product to finally help me transform my body and help me lose that unwanted fat for multiple reasons. Kettlebells will be a new addition to my work out tools, and I like that they use multiple muscle groups to complete a task. I prefer to work out at home because I really don’t need a gym membership. As long as I have motivation, like a new Kettlebell workout to try, I can get a great workout at home in minimal time. Besides, “Kettlebell” just sounds cool! My main goal is to gain more strength and mobility and to maintain it. I can’t believe that I’m approaching age 50 — I’m just a kid! But I realize that having a plan and following it will provide amazing benefits. Truly, strength training is the fountain of youth.”

10 Minute Kettlebell Workout

Chris and Craig are have discounted the Turbulence Training Kettlebell Fat Loss Revolution System by 50% until Friday. Chris has also added a sweet bonus ebook (which I like better than the main workout book) called 10 Minute Kettlebell Workouts. Here is one of the workouts from the book. Very simple but it had me gasping for are when I did it.

Kettlebell Fat Loss Revolution System Bonus

So…you know that I rarely say “Go get this product/ebook/etc” but if you have any interest in kettlebell training, working out from home, and/or losing weight then I recommend you buy Kettlebell Fat Loss Revolution System (and by Friday so you can save 50%). If you….

Click This Link and Purchase

Then you….

Click this Link, Purchase TT Kettlbell Revolution and You’ll Automatically Receive from me digital versions of The Fat Loss Edge Video, Fat Loss Edge Manual, Fat Loss Edge Audio

Even if you aren’t happy with TT Kettlebell Revolution (which I doubt will happen) and get a refund, you can keep the Fat Loss Edge Bonuses I’m giving you.

**If for whatever reason you don’t get instant access to my bonuses don’t email Chris. Just shoot me a note at support [at] nakednutritionnetwork.com and I’ll make sure you get it right away. – Mike**