Best Exercises for Fat Loss

By:  Craig Ballantyne
http://garnerkj.turbulence.hop.clickbank.net/

In the 80's and 90's workout magazines that I read, fat loss workouts recommended isolation exercises, like the leg extension machine and the chest-fly machine as being best for helping your sculpt your body. But we've come a long way since then...

Yikes

Today I want to show you how to choose the best exercises, and even the right exercise order, to get the most fat loss and body-sculpting in the least amount of time.

Let's start with some simple rules on how to pick the exercises.

1. Exercises should always work multiple muscle groups.
2. Exercises should be done standing, whenever possible.
3. Exercises should be effective for fat loss even if only the bodyweight version is used (i.e. squats).
4. The hardest (most intense) exercises should always be first.

Before I explain the rules in detail, let's first cover the warm-up.

Every Turbulence Training workout starts with a general warm-up. By now, you should know that I don't like the traditional 5-minute cardio workout (excluding those who need it for injury purposes, according to their health care professional).

The purpose of the warm-up is to specifically prepare your muscles for action. Walking on a treadmill for 5 minutes does little in terms of preparing your body for strength training. Therefore, I start every workout with a general, total body circuit.

When putting together total-body workouts and warm-ups, I think  about 4 "hot zones" on the body. And I have to address all four hot  zones with exercises in the warm-up. The hot zones are:

a) Back of Legs
b) Upper Back
c) Chest
d) Abdominals

Why do I only worry about the back of legs? Because almost all multi-joint movements that train the back of the legs will also stress the quadriceps, even if only in a static contraction.

Take for example, this general warm-up (to be used in place of the treadmill):

A) Y-Squat (hold your hands over your head in a "Y" formation) - 15 reps

B) Close-grip Pushups (kneeling or advanced) - 8 reps

C) Stick-up - 8 reps

Hopefully you can see how that hits all 4 hot zones through dynamic and static contractions. If you don't, let me know.

Ok, now we are ready to move on to the meat of the workout.

As stated above in the rules, we must pick our hardest, most intense exercises first, and perform them in sets of low reps.

Here's a Turbulence Training bodyweight-only, body-sculpting workout routine that I've designed to show you the correct exercise order, and the types of exercise that are best for changing your

body.

I'll be using this exact workout with one of my high-profile movie stars this afternoon. She needs to keep her body sculpted without bulking up. But she still needs to be strong, lean, and athletic for her fight scenes in the movie she is filming.

1A) Split Squat (8 reps) [Advanced use the Bulgarian Split Squat]

1B) Elevated Pushup (8 reps per side) [Kneeling or Advanced)

2A) Step-up (12 reps)

2B) Bodyweight Row (8 reps) (Beginner or Advanced)

3A) Stability Ball Jackknife (15 reps)

3B) Back Extension on Ball (15 reps)

Each super set (i.e. 1A & 1B) is done 3 times with no rest between exercises A and B, but with a 30 seconds rest after B, before you repeat the super set.

Following the strength portion of the workout, complete the workout with Interval Training.

Each exercise uses multiple muscle groups, so that more calories will be burned during and after exercise.

We also design each super set to use two intense, non-competing exercises. We use low reps where possible. We train for strength at the start of the workout when we are fresh.

What do I mean by non-competing?

That means, you should be able to perform the two exercises back to back with minimal fatiguing effects from the prior exercise. You have to pair exercises that don't use the same muscle groups.

The rules of exercise selection and exercise order will allow you to get lean, boost your metabolism, and to train with a high-intensity throughout the entire workout.

So when I put the exercises together, it is all about putting them in the right order to get you lean.



Click here to get the Turbulence Training workouts:

=> www.turbulencetraining.com



Full body workouts sculpt a better body faster,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training




P.S. You've asked... 

"Can women use Turbulence Training"?

I'll let these female clients answer...


"Everywhere I go, people who I haven't seen in a long time see me and are shocked at my transformation. For a 37 year old, married, mother of 4 to hear that she looks "hot" or "terrific" is the ultimate compliment! Your program has completely changed me. I have tone muscles in places I never thought would be tone again! Thank you for your sincere dedication to those of us who want to make a difference in our lives."


Terri Stuckey, Chardon, Ohios



Click here to get your Turbulence Training workouts:

=> 21-day Free Fat Loss Trial



"Wow! I have been a Certified Personal Trainer for 7 years and I have not seen any other program that works as quickly or effectively. Within 3-4 weeks of doing the Turbulence Training  program, I lost the last 8 pounds, and am now happy to be at my  pre-pregnancy weight- and stronger than I was before."


Annette Allen








TRX Suspension Training For Strength Development, Fat Loss and Core Function

I absolutely love suspension training.  It is one more tool to add to my ever-growing tool box to use with my clients and myself.  For traveling, there is nothing better than packing a TRX and hitting the road.  Virtually any movement you can perform in a gym can be executed on suspension trainer... 

Many of these movements are highlighted in the video below. 

A must have piece of equipment for people of all physical abilities...

-KG

Burn Fat Fast with the Original Turbulence Training Workout


By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

You know those people who always talk about their workouts, and yet when you go to the gym with them they actually look out of shape?  Well, a similar scenario happened with Mike – a former client of mine and a self-proclaimed "gym buff"…  

When Mike, who was semi-active at the time, learned of my 3-day a week training program, he enthusiastically jumped on board. And unsurprisingly, it took him just one short intense workout before he realized the raw power of Turbulence Training.

While over the course of the program Mike and I disagreed on the length of recovery time between sets, there was certainly no arguing his results – in only 4 short weeks Mike had lost 10 pounds while gaining a TON of lean muscle mass.

Since Mike’s life-changing day many years ago, thousands of others have joined him in realizing the transformative power of total body, fast and effective workouts like the one found in the Turbulence Training
Original workout program.




So what do YOU need to realize your own powerful transformation?




1)    You’ll need to ditch slow, boring cardio.

That’s because it’s useless for fat loss and causes overuse injury.  Bottom line, your time can be used much more efficiently to achieve the body you desire.


2)    You’ll need to free up three, 45-minute slots a week.

Why so little time? Well, nowadays we’re too busy for 90-minute, six day-a-week workout programs. And by combining my short burst interval workouts with strategically designed supersets of dumbbell and bodyweight exercises, you’ll maximize your results in minimum time.

Just think of all the free time you’ll now have to spend with friends and family, or even just enjoying some of your hobbies!

The fusion of TT Original’s two intense, total body workouts with advanced interval training sessions has proven to work time and time again. And with the Turbulence Training 60-day, no questions asked money back guarantee, why not find out how you too can quickly transform your body from its current out-of-shape physique like Mikes, into a strong, lean and sexy work of art.

About the Author



Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

High-Rep. Low-Weight "Toning" Workouts Don't Work  

 By: Craig Ballantyne, CSCS, MS

www.TurbulenceTraining.com

The old “high reps get you cut” myth is probably one of the most common misconceptions in the fat loss workout world. Spot reducing with high-reps and light weights doesn’t work. It won’t work for your abs, and it won’t work for your arms or chest, or your butt or thighs.

However, that doesn’t mean strength training is a waste of time for fat loss and body sculpting.

There are two very important reasons to include strength training in a fat loss program, but it’s not because high reps get you cut. 

•  Lifting moderately heavy weights for a lower number of repetitions will help you gain muscle at the same time as you lose body fat. 
•  It will also help you burn a lot more calories during training and after.

This goes for both men AND women. A study of women showed that when they used heavier weights and lower reps they burned more calories in the hours after training. And that’s the key. You have to put “Turbulence” on your body so that your muscles will increase their metabolism. By doing that, you burn fat and calories all day long, even while you sleep!

 www.TurbulenceTraining.com

And as if the high-reps belief wasn’t enough, I can't believe it when I read a fitness article misleading women that they can get “toned triceps” by lifting soup cans or water bottles. This will never happen!

It doesn’t matter how many photos the magazines show you of your favorite exercise instructor doing triceps kickbacks with water bottles in her hand, you will not get her body by doing that type of program. On the other hand, the bodyweight exercises in the Turbulence Training workouts will help you get sleek, sexy, defined arms.



So let's leave it at this: For men and women looking to get lean and lose fat, you should go for efficient exercises - obviously the more muscles used per exercise the better. By doing pushups for example, you can train your triceps, chest, shoulders and abs all at once - literally cutting your workout in half (or more). And that’s what Turbulence Training is all about – more results in less time.

Sincerely,

Craig Ballantyne,
Author, Turbulence Training



About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit workouts that will help you burn fat without long, slow cardio sessions or fancy  equipment, visit: 
www.TurbulenceTraining.com

Boost Your Fat Burning Program Immediately with the Research-Proven, Time-Tested Turbulence Training Workouts

When I write montly workouts for clients, each 4-week program costs $100. But in the Turbulence Training E-book, you get access to four Advanced Fat Loss Workouts, and three introductory workouts that progress you from Beginner to Advanced. That 26 week package would easily be worth more than $397 if you were a private client of mine.

Plus, if you trained with me one-on-one, you would have to schedule your appointment 3-months in advance (my training schedule is booked solid~) at $150 per session. And if you had questions about Turbulence Training (like the ones I answer in the one hour MP3 audio program), an hour phone consultation would cost you $165. But instead, you get this in-depth audio interrogation for FREE as part of the Turbulence Training package.

• Total Value of the Package is over $550. But you'll pay only $39.95.

BUT WAIT, THERE’S EVEN MORE!   1) Turbulence Training Fat Loss Nutrition Guidelines, by Dr. Chris Mohr, Ph.D. (Retail Value = $24.99) You need to eat right to lose fat, and this nutrition guideline shows men and women exactly which foods to choose, how often to eat, how much protein to get, and a shocking list of foods you MUST avoid to lose fat and improve your health. Dr. Chris Mohr, Ph.D., R.D., is one of the most respected Registered Dieticians in America, appearing on the Montel Williams Show, writing for Men's Health, Weight Watchers, and Prevention magazines. 2) Turbulence Training DB-BW Fustion Fat Loss 8-Week Program (Retail Value = $24.99) By combining a dumbbell exercise and a bodyweight exercise, you'll be able to do these Turbulence Training workouts even faster than ever before. Just wait till you try these workouts. You'll be blown away by the effectiveness of the dumbbell-bodyweight superset combinations. So fast, so simple, yet so efficient at burning fat. 3) Turbulence Training for Women 4-Week Program (Retail Value = $29.99) With both beginner and advanced versions, this program serves as a great add-on to the regular Turbulence Training program that hundreds of women have already used to lose fat and sculpt their bodies. All of these workouts can be done at home with a bench, a ball, dumbbells, and your own bodyweight. 4) Turbulence Training for Muscle 8-Week Program (Retail Value = $24.99) Burn fat, then build the muscle. Don't get caught without having a beach body. Once you lose all the fat you need, switch to this advanced muscle-building program to get the biceps, chest, and calves that will give you a "stand-out in the crowd" physique. 5) Turbulence Training Original 4-Week Bodyweight Program (Retail Value = $19.99) Sculpt your body without the need for any fancy equipment or even a set of dumbbells. This 4-week program contains beginner, intermediate, and advanced levels so that no matter what your fitness level, you can get a complete Turbulence Training work anytime, anyplace. Take this one when you travel for work or holidays, and you won't come home with any extra "baggage". 6) Turbulence Training 30-Days to Advanced Fat Loss Program (Retail Value = $19.99) Just what the title says. I designed this program for a personal trainer that I was training (Yep, I'm considered a trainer to the trainers) and we needed to get maximum results in only 30 days. By choosing the exercises that gave him the most results in the least amount of time, he was able to impress his clients (and get more clients) thanks to his TT fat loss. 7) Turbulence Training Advanced Fusion Fat Loss 4-Week Program (Retail Value = $24.99) The most challenging TT workout to date. This 4-week program combines advanced athletic moves with dumbbell exercises AND bodyweight exercises into one of the most intense bodysculpting workouts I've ever designed. Once you are finished with all of the Turbulence Training workouts, use this workout to build the body of your dreams in as little time as possible.

	WOMEN: Click here to discover the truth about cardio for fat loss, and why the two components of short, burst exercise workouts have been scientifically proven to better for fat loss and losing your belly fat.
	MEN: Click here to learn about the short workouts you can do to build muscle and burn fat at the same time, all while getting in and out of the gym in under 45 minutes only 3 times per week, so that you can get on to more important things in your life.

The True Support of a Fat Loss Product

"How-to-exercise" videos are an absolute must have for online training programs.  Reading a text description of how to perform an exercise like a deadlift is a recipe for disaster.  Text description leaves a lot of room for interpretation.  Most people retain information better visually anyways.

Here is a small batch of the Turbulence Training video archive...

Craig has hundreds of these videos that he has made available to his Turbulence Training customers.  As I mentioned over at The Fat Loss Chronicles, product support is very important with Internet based fat loss programs. 


Craig and his team have perfected the use of visual media for delivering his information.  I cannot stress enough the importance performing exercises correctly.  It will increase the training effect of the exercise and help to avoid injury.


See more about Turbulence Training...

Back to The Fat Loss Chronicles

 
-KG



The Latest Nutrition Info

By: Craig Ballantyne, CSCS, MS

www.TurbulenceTraining.com

Big News! Craig Ballantyne has added a brand new set of Turbulence Training Fat Loss Nutrition Guidelines to the TTpackage. This new report comes from nutrition expert, Dr. Chris Mohr, Ph.D. Today we want to introduce Chris to you, and get him to answer some tough fat loss nutrition questions.

So first, Dr. Mohr's credentials...


Dr. Chris Mohr is a consultant to a number of media outlets and corporations including the Discovery Health Channel, Clif Bar, Fit Fuel, and Labrada Nutrition. He has authored or co-authored several textbooks and has written nearly 500 articles.


Dr. Mohr has bachelors and masters degrees in Nutrition, from Penn State University and the University of Massachusetts, respectively. He received his PhD in exercise physiology from the University of Pittsburgh and is also a registered dietitian.


Through his company, Mohr Results, Dr. Mohr offers consultations, provides corporate seminars, and will soon be providing nutrition services for trainers.


Now, before we get to the interview with Dr. Mohr, I have something to admit:

Nutrition is more important than training.

There, I said it. In fact, I've admitted it all along. It doesn't matter how good the Turbulence Training workouts are, you won't get maximum results without the right nutrition.


And that's why I've gone to Dr. Mohr to get his advanced fat loss tips...


CB: For fat loss, what kind of shake is best after weights? Do we
need high-carb, sugar shakes?

CM:  I still think this is an important meal to get some carbohydrates in to fuel you for your next workouts, since carbohydrate intake is likely low throughout the remainder of the day.
Even during a fat loss phase, I recommend folks get at least a 1:1 ratio of carbs:protein.



CB: But what about sugar specifically? If a client is 35, 5'10", and 21% body fat, does he need sugar in his post-workout drink?

CM:  I do still think simple carbs are important during this recovery period.  Carbs don't have to be the enemy---if the rest of your carb intake is mainly veggies, the post workout simple carbs will be a Godsend.

You'll suck that right up, you'll feel stronger, and have better subsequent workouts. You should be training hard enough to be able to lose the fat...it's not all about the carbs.

I would go 1:1 ratio of carbs:protein...around 30:30 of a combination of malto/glucose/sucrose or any high GI ingredients with a whey isolate and/or hydrosylate.

CB: Does post-workout nutrition change for interval training?

CM:   I believe it does, because while you're exercising at ahigh-intensity, the amount of glycogen depletion and protein degradation that's going on is lower than with a longer duration, intense weight workout.

It is still an important time for feeding (after exercise), but I wouldn't recommend the same high intake of carbs:protein as I would after a tough weight workout.

Like before, go with the 1:1 ratio of carbs:protein - that is, of course, unless you were just out there doing intervals for an hour (but then you'd basically be superhuman).



CB: What are your thoughts on eating before bed?

CM:  This is a time I like a protein and fat meal, to help slow the digestion of those nutrients during a time when it's likely you will be breaking down some muscle tissue.

I am "ok" with some carbs, but if you do eat them, focus on veggies or something similar and don't sit down to a Thanksgiving meal and then immediately close your eyes.


CB: Everyone seems to know the general protein rule for gaining muscle (1g per pound bodyweight), but how much protein do we need when trying to lose fat?

CM:  This is suffice for losing fat as well. Maintaining this intake, with a moderate fat intake as well, will help provide the necessary nutrients since you want to lose as much fat as possible, yet maintain as much lean body mass as possible.

You can't get around the fact that weight loss does take some reduction in calorie intake (or very high amount of calorie expenditure), so focus your intake on lean proteins, healthy fats, and always think fiber, not carbs.


CB: Give us one of your "secret" advanced fat loss nutrition tips...please!

CM:  Losing fat without the addition of intervals is like riding a bike through sand - sure it will work, but your progress won't be nearly as fast.  Replace all simple carbohydrates with their high-fiber
counterparts, and make sure you're eating at least one vegetable each and every meal.

CB: What do you think of "calorie cycling" diets - where you drop your calories for a couple of days, then bump them up, etc. Is there any research to support this approach?

CM:  To my knowledge it's all anecdotal.Theoretically, it seems as if it may work; however, it would be
near impossible to design a well controlled study to test thetheory.

With that said, it's hard to make specific recommendations because there's nothing to base it off of.



CB: And let's finish off with your thoughts on fish oil - dosage,
quality, etc.

CM:  They kick ass---general health, 2-4 g/day. Elevated TG I would go higher, increasing in a stepwise manner, up to 8g or so (not a blanket statement, but individualized). Always speak with MD first since it does decrease clotting time...contraindicated if on blood thinning medications.

 Preliminary research with weight loss shows it's promising---2-3 studies to my knowledge. I do believe higher quality fish oils are important. Fish oil shouldn't give you fishy burps or taste fishy at all.

Two favorites are Nordic Naturals and Carlson. Fish oils are screened very well for mercury and other contaminants, particularly ones like NN and Carlson.

 

CB: Thanks Chris. This is great. I look forward to adding your nutrition knowledge to my Turbulence Training workouts...I guarantee that this combination will help everyone lose fat and gain muscle.

More nutrition interviews with Dr. Mohr are on the way.  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)




About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit:

www.TurbulenceTraining.com

The Spartan Workout

Fat Loss For Men & Women  

                                    By: Craig Ballantyne, CSCS, MS

                                  Turbulence Training for Fat Loss

The Spartan Workout is the talk of the fitness world. It's helped actors chisel Greek Statue bodies while causing weight loss and calorie burning for the rest of us.

The Spartan Workout is legendary, having been featured in Men's Health and on ESPN. Everyone's looking for the 300 workout on the 'Net. So I made mini-version of the workout for the average guy and gal, see those below.

But first, here's how the original SpartanWorkout goes...but don't try this at home...

a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps

*And remember, there is NO scheduled rest between exercises.  Although eventually, you'll slow down.

I tried this workout last week and managed to get 'er done in only 19 minutes and 7 seconds. But what about a Spartan workout for you?

Fortunately, this workout can easily be changed. Appropriate exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 - still making for a total body challenge.

For example, you might do this 200-repetition workout - this is great for a man with moderate fitness:

5 Chinups
20 prisoner squats
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight inverted rows

*Optionally, you could do 100 reps of rope jumping to finish off 300 total reps.

An intermediate woman could do a 150 rep workout:

5 Bodyweight Inverted Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches

*Add in 50 rope skips for 200 total repetitions - or 150 skips for a full 300.

Tough, but fair. So you can do your own version of the Spartan workout and build your own Greek God or Greek Goddess body. Work with a trainer to come up with other ideas. And always, train safe.

Don't train like this everyday. Just use one of these workouts once every other month as an extra challenge.

For your regular fat burning workouts, stick to the Turbulence Training workouts for men and women. You'll boost your metabolism, burn fat, and maximize your fitness so that you'll be ready for your very own Spartan test day.

 

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit:

=====> Turbulence Training for Fat Loss

	WOMEN: Click here to discover the truth about cardio for fat loss, and why the two components of short, burst exercise workouts have been scientifically proven to better for fat loss and losing your belly fat.
	MEN: Click here to learn about the short workouts you can do to build muscle and burn fat at the same time, all while getting in and out of the gym in under 45 minutes only 3 times per week, so that you can get on to more important things in your life.

-KG