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 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

Turbulence Training Meets Up with The 4-Hour Body

As promised, here is the link to Craig's Turbulence Training blog where you can see the interview with Tim Ferris, the author of The 4-Hour Body (great book)...

Below are links to articles on this blog contributed by Turbulence Training's (creator/author/trainer) Craig Ballantyne.  Craig is a regular contributor for the fitness section of Men's Health, among other popular fitness magazines, and has helped millions reach their fat loss goals.  He is one guy you want on your team.

Enjoy!

• The Evolution of Cardio
• Review of Turbulence Training Fat Loss
• How to Maximize Your Metabolism
• The Fat Loss Power of Food

To learn more about what Turbulence Training can do for you, click here or click on the banner below...

-KG

Review of Turbulence Training: The Program that Promises Maximum Fat Loss in Minimum Workout Time

www.TurbulenceTraining.com

Turbulence Training promises fast fat loss results for men and women who don't have a lot of time for exercise. This is a bold promise, and the workouts promise maximum results in only three workouts per week.

Let's take a look at this claim, and see if it really measures up!

Before we get to the program, let's take a look at the expert behind the workouts. I've come across Craig Ballantyne's name many times in popular fitness magazines such as Men's Health and Men's Fitness, and even in Oxygen and Shape magazines. So the program is clearly put together by a trusted fitness expert.

I've also talked to Craig about his training and education background, and I'll be honest, it was impressive, unlike the trainers with weekend certifications that pop up at large commercial gyms. Craig's experience goes back to the mid-nineties, in both the gym and in the research lab. He's actually led research trials on sport supplements, strength training, and cardiovascular training.

Plus, Craig has been a strength coach and has worked with hundreds of clients in thousands of training sessions. This is a unique, and thorough background, so its not surprising he's come up with a new training system for fat loss.

 

In fact, Craig's articles are always pretty hard on traditional aerobic cardio workouts. So if you're looking for new ways to spend 30 or 60-minutes doing cardio, then this program is not for you. But if you only have 45 minutes to workout, a couple of times per week, and you have access to only a bench, dumbells, and an exercise ball, then you'll like what Craig has for you here.

 

Now one of the biggest questions about the program is simply, "What is Turbulence Training?" Well according to Craig, its the combination of resistance training and interval training used to boost your metabolism so that your body burns calories and fat between workouts. He says, "Cardio doesn't boost your metabolism after exercise. Only strength training and interval training do that - while you work, sleep, and eat- your body will be shedding fat."

 

Fortunately, Craig's unique system of bodyweight exercises, dumbell exercises, and interval training can all be done at home, with minimal equipment (if you are really strong, it might help to have a chinup bar). So again, if you are one of those people who loves machines, or cardio equipment, or marathon workouts, then this program is not for you.

 

Frankly, I've used the program myself and recommended to many others. Why? Because no one has time for long workouts! That's why. After an eight or ten hour workday, a round-trip commute of 90 minutes, and spending time with my family, I just don't have time to do another 90 minute workout every day of the week.

 

In fact, I either get up early and do the workout before work, or I do it just before bed. This workout is perfect for busy men and women. But its not the type of routine that is going to turn anyone into a pro bodybuilder. If you want maximum muscle and want to bulk up, try another one of Craig's programs. But the Turbulence Training system is best for burning fat without sacrificing muscle - so you end up lean, defined, chiseled and toned.

 

And its fun! So many workouts are boring (i.e. long cardio) or repetitive (i.e. doing the same bodybuilding workout over and over again). But Turbulence Training uses a lot of unique (but not fluffy) exercises, including some cool, killer bodyweight moves that will make you more athletic and increase your functional and core strength - again, all with minimal equipment needs.

 

 

 

But, I am even able to recommend this program to friends who are just starting out, because Craig has put together a 6-week introductory program, and a 4-week intermediate program in addition to the 16-week advanced training phase (PLUS, the Turbulence Training program comes with a massive amount of bonus workouts for muscle building, bodyweight only, advanced fat loss, and even a female specific bonus).

 

But each workout progresses into the next. He's used all of these workouts with hundreds of clients - so they are safe and effective. Sure, you can get other programs that leave you smashed and puking after the first workout, but Turbulence Training is not like that. Soreness doesn't matter, only results matter! And you are in expert hands with Turbulence Training, and Men's Health expert, Craig Ballantyne.

 

Craig's Turbulence Training also contains a contract -- basically, your pledge to being committed to the program. It also includes an ebook on Nutrition Guidelines from expert, Dr. Chris Mohr, Ph.D., and an extensive Q&A section, a 21-Healthy Habit Building Plan, plus the complete Turbulence Training workouts for beginner, intermediate and advanced level individuals.

 

All users will benefit from the Turbulence Training MP3 audio where Craig goes over the program, plus you can find every single exercise explained in detail, complete with photos.

 

Okay, so bottom line. Turbulence Training is NOT....

• Long, slow cardio workouts
• A machine-based exercise circuit
• A bodybuilding program to gain bulk
• A workout with lots of time-wasting isolation exercises
• A restrictive eating plan

Turbulence Training provides NONE of the above. On the other hand, Turbulence Training is perfect for busy men and women who want to burn fat in the comfort of their own homes without spending a lot of money on equipment or space on exercise machines. Oh, and you'll actually have fun and you won't "dread" these workouts - heck, they will be over before you know it!

www.TurbulenceTraining.com

 

If you're in the slightest bit curious, I recommend you look closely at Craig's program. I was very impressed with all of the Turbulence Training workouts, the bonuses, the guarantee, and Craig's expertise. For the money, it's the best deal in the fitness and fat loss industry - so much better than diet pills! And remember...

Craig Ballantyne's Turbulence Training is backed by a 8-week money back guarantee. And this is a real guarantee... if you are not completely satisfied, you will receive your money back, no "ifs," "ands," or "buts." So you really have nothing to lose.

Top 5 Fat Loss Tips

 By: Craig Ballantyne, CSCS, MS

www.TurbulenceTraining.com

Men's Fitness magazine recently asked me for 3 of my best fat loss secrets. Since most times the magazines just don't have enough space to run my full tips, I thought I'd give you a more detailed explanation of my secrets here (plus a few extra bonus tips that I didn't send to the magazine).

Secret #1

• Focus on burning carbohydrate, not fat, during your fat-loss workouts.

Sounds backwards, right? But not when you look at how I structure my workouts. Remember that Turbulence Training focuses on resistance training and interval training. Both of these use carbohydrate as the main source of energy. So it's obvious the workout is designed to burn carbohydrates during the training session.

I have no interest in you trying to train in your "target heartrate zone" for fat burning (aka - the fat burning zone). The whole idea of a fat-burning zone is an over-simplified idea of how the body works during exercise.

Leave the inefficient fat burning zone to the mis-educated trainers in the commercial gyms (that not surprisingly, also want to sell you a heart rate monitor so you can stay in your "fat burning heart rate zone").

If you want to get the most results in the least amount of time, focus on burning carbohydrates, not fat.

Why do my fat loss workouts focus on burning carbohydrate rather than fat? In order to burn more calories after the workout, that's why. When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights.

Alwyn Cosgrove calls this 'afterburn', and I call it 'Turbulence'.

By any name it gives you the same results - maximum improvements in your body composition (helping you lose fat while gaining muscle).


Secret #2

• Use a range of repetitions in your strength training workouts.

In order to train more muscle fibers and burn more carbohydrates, I have clients use a range of repetitions within the same workout. My workouts now use 6, 8, and 12 reps per set in order to work the muscle the most effectively.

This will burn more carbohydrates and promote as much muscle growth as possible when you are keeping the calories low.

Secret #3

• Use the stationary cycle for interval training.

I choose the stationary bike for intervals whenever possible because cycling against a resistance can help maintain muscle mass.

Cycling against a resistance also allows you to perform a large
amount of mechanical work, and that is a key determinant of the Turbulence in my training.

But please note: I don't use low-intensity, fast pedaling'spinning' intervals as I'm convinced that the hard, resistance based intervals are more effective for fat loss. My clients only cycle against a strong resistance in their intervals.

I really like the bike, but there are many other ways to do intervals. Use what works for you, but if you are at a plateau, try the bike.

Secret #4

• Increase meal frequency

Okay, so this isn't really a secret to anyone that has read about fat loss. But a 2005 study from the American Journal of Clinical Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.

Combine an increased meal frequency with an increased protein and fiber intake, and you'll see your body composition improve rapidly.

If you need more nutrition help, then you'll love the new Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D.


See below for more details...


Secret #5

• My Synergistic Turbulence Training Workouts

My Turbulence Training Fat Loss workouts are fast becoming the most effective way to burn fat, build muscle, and get lean. The synergistic strength training-interval training workouts are efficient and effective - getting you in and out of the gym in under an hour.

Here are some tips that you can use for an advanced training phase- use these tips for 2 weeks then return to your normal training schedule:

a) Add 10 seconds to each interval but maintain the intensity

b) Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening (if you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening).

If you are advanced, you can use squats, pushups, and bodyweight rows for your circuit.

If you are a beginner, you could use lying hip extensions, modified pushups, and stick-ups.

c) Add an extra set to each exercise in the first superset you do in each workout.

Again, use these three tips for an advanced fat loss period of two weeks, then return to a normal training schedule. 

But always stick to the best fat loss nutrition plan possible.


If you have any other questions, just let me know.



Sincerely,

Craig Ballantyne
Author, Turbulence Training


P.S. Big Nutrition Announcement!
The Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D., is ready for you.

Here are just some of the things you'll learn from Dr. Mohr...

1) How to calculate your calorie needs (p. 6)

2) Calorie recommendations for obese individuals (p.7)

3) The 23 types of sugar (many hidden!) to avoid (p. 9)

4) The 20 whole-grain sources to fuel your fat loss program (p9)

5) Over 60 fruits and vegetables that should be added to your diet (p. 10)

6) The 16 protein sources you should select most often (p. 13)

7) Shocking trans-fat content of 18 common foods - find out which food is the deadliest in terms of fat content (p. 16)

8) The 9 Fat Sources you should select most often (p. 17)

9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)

10) The TT Nutrition Plan for Men (p. 19)

11) The TT Nutrition Plan for Women (p. 23)

12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)

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