Do you know the 2 biggest reasons men and women stop exercising?
1) Lack of time
2) Lack of motivation
Let's tackle "Lack of Time" today with 5 ways you can get your workouts done faster. After all,no one should spend more than 50 minutes in the gym.
Here are 5 ways to cut time from your workouts.
a) Supersets
I use "non-competing" superset. This means, choose two exercises for different muscle groups - and preferably completely opposite movements. For example, choose a push and a pull. That way, one muscle group rests while the other works...and you cut the rest time you need between sets.
b) Choose a better warmup strategy
Don't waste 10 minutes walking on the treadmill. Instead, use a total body circuit of bodyweight exercises as a general warmup, and then move directly into specific warm-up sets for your first two exercises.
c) Pair dumbbell and bodyweight exercises together in your supersets
This saves you time at home (you don't need to change the dumbbell weight between exercises) and in the gym (you don't need to fight for 2 sets of dumbbells).
d) Choose Intervals over slow cardio
The latest research shows more weight loss when people use intervals, and intervals take half as long to do.
e) Limit the use of isolation exercises
Pick multi-muscle exercises, such as squats, pulls, pushes, and rows. If you have time, you can squeeze in some dropsets for arms and shoulders if you want. However, if you only have 3 sessions of 45 minutes per week, isolation exercises must be the first to go.
In addition, don't spend more than 10 minutes per week on direct ab training. It's not efficient and won't give you rock hard abs alone.
If you are a beginner, start by reading Dr. Mohr's nutrition guidelines...eating properly will be the biggest factor in your early success.
Beginners should also start with the Introductory TT workouts to prepare their muscles for the upcoming intense training.
For others, it's best to start with the Intermediate Level TTworkouts. If those aren't enough of a challenge, you can move onto the Original TT workout and follow the 16-week advanced program right through.
If at any time you need a break, try the TT Bodyweight 4-week plan.
And then finish off with the Turbulence Training Fusion Fat Loss program followed by the 30-day Maximum Fat Loss program to cap off a full 24 weeks of Advanced TT fat loss workouts.
After that, choose between the TT for Women or TT for Muscleprograms to help put the finishing touches on your physique. All of these are included as bonuses with 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 www.TurbulenceTraining.com
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.
While looking for a new fat burning workout, I stumbled across a program promising better fat loss results in half the time. Frankly, it sounded too good to be true, but with life seemingly moving at a faster pace these days, leaving me with little time to hit the gym, I decided this new program – Turbulence Training for Women – was worth a shot.
If you aren't yet familiar with "TT", as it's commonly referred to by its ever-growing fan base, this is a workout program in which you ditch the time-consuming and ineffective cardio sessions and replace it with 3 short-burst fat burning workouts that combine both resistance training and superior interval training.
The results are a leaner, sexier, feminine-looking physique, with less time spent in the gym away from your family and friends. So let's have a look at what my experience was with TT for women.
To start out, the Turbulence Training program offers a convenient and economically-friendly $4.95 21-day trial (after which you are billed the remaining $35), but I decided to follow the program for the full 4 weeks to really measure its effectiveness.
My first concern was that the workouts would be either too easy or too difficult, but after quickly reviewing the TT program I knew that wouldn’t be a problem!
Not only is this program packed with workouts to keep even gym fanatics busy for a long time, but the TT
Fat Loss program has workouts that allow beginners to naturally progress without over-doing themselves.
My next biggest concern was that these workouts would turn me into the next He-man. Let's face it, we want fat loss, but if it's going to make us big and bulky, then forget it.
Fortunately, the combination of bodyweight exercises, traditional dumbbell exercises, and interval training made my body smaller and firmer, not big and bulky. After 4 weeks, there was definitely no threat of me entering the next bodybuilding competition, but my arms, abs and hips had noticeably toned up and my stomach was flatter than it had been in years.
And I can't forget to mention the interval training portion of the workouts either. These short burst training sessions will challenge you mentally and physically, but they are so quick and the natural exercise high you feel after completing one of these sessions simply does not compare to anything else.
I refuse to spend 30-45 minutes wasting my time running on the treadmill anymore without getting any results. I’ve said “NO” to boring cardio for good.
Other Cool Features:
These workouts offer a lot of variety in the exercises to keep your body guessing and your mind stimulated.
The program offers exercise photos along with the accompanying descriptions.
When you purchase the program, you get a free 3-month membership to the Turbulence Training fat loss forum where you can get professional advice directly from the author, Craig Ballantyne, as well as social support from other women all over the world – just like you. This forum is priceless – and you get it free with Turbulence Training.
Problems:
I didn't have many concerns with this program. In fact, the only thing I can really think that could be improved is a more convenient travel program. The manual is quite cumbersome, and would involve printing off a large number of pages. However, all I did was write down my workout in a little booklet, double check to ensure I knew how to do the exercises correctly and head off to the gym.
So, for $4.95 and a 21-day trial, TurbulenceTraining for Women is an excellent investment and I highly recommend you give it a try if you’re looking to tone your body up in just a few weeks with short, burst workouts...
I've been meaning to write this email for a long time. Today I'm going to give you the story of how I solved the problem of getting an efficient and effective fat loss program finished in 45 minutes. Essentially, how I invented Turbulence Training.
And then I'll end with a sample TT workout for you...
But first, let's take a trip down memory lane to the winter of 98-99. I was but a lowly grad student, studying the effects of androstenedione (the supplement taken by the might Mark McGwire during his record-breaking home run quest in '98).
In my study (which was published in the Canadian Journal of Applied Physiology for any science nerds like myself out there), we had guys use the supplement and go through a couple of weight training sessions. By February of '99 I was stuck in the lab, analyzing the blood samples using some fancy radio-active isotopes.
And when I say stuck in the lab, I mean STUCK. I'd get there at 7am, and record my last data point at 11pm. Sixteen hours of mad science. And if I wasn't there, I was downstairs in themedical library, studying papers on testosterone and training.
Now coming from a very athletic background, this sedentary lifestyle didn't sit well with me. But there I was, studing for a degree in Exercise Physiology and left with no time for exercise.
Or so I thought.
Fortunately, I actually had a 50 minute window once per day of "down-time" while the lab's gamma-counter analyzed blood samples.
That left me 50 minutes to get to the gym (5 minutes across campus) and get a workout in the remaining 40 or so minutes. I knew that if I applied my studies to the workout, I could get maximum results in minimum time.
As a former athlete, I knew that I had to find a way to stay fit and to avoid the fat gain that comes with working long hours in a sedentary environment. And I also had to stay true to the high-school bodybuilder I once was, so there was no way I was willing to sacrifice my muscle to one of those long-cardio, low protein fat-loss plans that were popular at the time.
Instead, I had to draw on my academic studies and my experiences working with athletes as the school's Strength & Conditioning Coach.
I knew that sprint intervals were associated with more fat loss than slow cardio, and I knew that you could also increase aerobic fitness by doing sprints (but you can't increase sprint performance by doing aerobic training).
So clearly, intervals were (and ARE!) superior to long slow cardio. I had seen first hand the incredible results of sprint intervals in the summer and fall, as the athletes made huge fitness improvements and shed winter fat in a short time using my interval programs. I knew that intervals had to be the next step in the evolution of cardio.
The biggest benefit of intervals? A lot of results in a short amount of time. I knew that I only had 40 minutes to train, and therefore I could only spend 15-20 minutes doing intervals.
Now onto the strength training portion of the workouts. I knew that a high-volume bodybuilding program wasn't going to cut it - I just didn't have time. But in the past year I had read so many lifting studies, that I knew exactly what exercises I needed to do to maximize my lifting time in the gym.
Those exercises were standing, multi-muscle, movements such as squats, presses, rows, power cleans, and plenty of other standing single-leg exercises. I knew that those exercises would bring me far more results than those people sitting on machines would ever achieve.
And I also knew that I had to lift heavier than the average Joe or Jane Gym-goer lifts. I just knew that doing lighter weights and high-reps wasn't going to cut it. And a research study from 2001 later showed that I was right - when women did 8 reps per set, they had a significantly greater increase in post-workout metabolism than if they did 15 reps per set.
So I had my plan. Bust my tail over to the gym, through the cold, dreary Canadian winter afternoon, and do a quick but thorough warmup (specific to my lifts - none of that 5 minutes on the treadmill waste of time).
Once I got through the warm-up, I did as many sets as I could in the remainder of the 20 minutes for strength training.
At that point, I knew that supersets were the only way to go if I wanted to maximize the number of sets I could do...so the non-competing superset of Turbulence Training was put in place.
By non-competing, I mean that the 2 exercises in the superset don't interfere with one another. So you can use upper and lower body exercises together, or pushing and pulling exercises. Just be careful not to use two grip-intensive exercises together in a superset - otherwise, one exercise will suffer, if not both.
And then I followed up the strength training with intervals, as I knew these had to follow the lifting, otherwise it would not be the correct exercise order. Remember, intervals first leads to premature fatigue. Lift first, cardio later. Forget that old wives tale about doing cardio first to burn more fat. That's junk.
You know, I remember the exact day and exact workout that this all came together into the Turbulence Training program. It hit me as I was finishing my intervals. I knew I had found something that was like fat loss magic.
Unfortunately, I couldn't find a way to put it in a pill. But I've been able to put it down on paper in all of the TT manuals.
The exact workout I used that day went like this...
Warm-up 1 set of Bodyweight Squats 1 set of pushups 1 set of Squats with the empty bar 1 set of light dumbbell chest presses 1 set of moderate weight barbell squats 1 set of moderate weight dumbbell chest presses
Strength Training Superset #1
Barbell Squats paired with Dumbbell Chest Presses
3 supersets, aiming for 8 reps per side per set
Strength Training Superset #2
DB Rows paired with Barbell Forward Lunges
3 supersets, aiming for 8 reps per set
Stationary Bike Intervals
After a warmup, I did 6 intervals of 45 seconds work and 45 seconds rest, finishing with a cool-down.
And from that point in time, I've tried to share this and all the other Turbulence Training workouts with as many men and women as possible. The same men and women that I would see day-in and day-out performing the same ineffective slow-cardio fat loss programs, and not making a darn change month after month. And every day they would see me, soaked in sweat, feeling great and looking lean, and finishing another TT workout.
Eventually I noticed these other men and women weren't around as consistently as before, and then soon enough they would drop out completely - after all, they weren't getting results with their slow cardio and aerobics classes (yep, those were still around in '99!).
And so here we are today...thousands of TT users later, with national fitness magazines like Men's Health, Men's Fitness, and Shape spreading the good word about Turbulence Training.Thousands of TT users, dozens of personal trainers, and even several national fitness magazines all agree with me, Turbulence
Training is the #1 way to fast fat loss.
Thanks for being a part of the TT Lifestyle Revolution, and for sharing this new and improved fat loss training and cardio system with the world.
So when you see someone frustrated with their ineffective fat loss program, tell them there is a better way.
It's research-based, efficient, and most of all, effective. And yes, it goes against the crowd. But it works.
And it's now better than ever,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - Don't know where to start?
If you are a beginner, start by reading Dr. Mohr's nutrition guidelines...eating properly will be the biggest factor in your early success.
Beginners should also start with the Introductory TT workouts to prepare their muscles for the upcoming intense training.
For others, it's best to start with the Intermediate Level TT workouts. If those aren't enough of a challenge, you can move onto the Original TT workout and follow the 16-week advanced program right through.
If at any time you need a break, try the TT Bodyweight 4-week plan.
And then finish off with the bonus programs to cap off a full 24 weeks of Advanced TT fat loss workouts.
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
Review of Turbulence Training: The Program that Promises Maximum Fat Loss in Minimum Workout Time
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!
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.
Thursday, January 13, 2011
How to Maximize Your Metabolism
By: Craig Ballantyne, CSCS, MS
You cut calories and you exercise. You do exactly what the articles say - Your calories out are greater than your calories in. You should be losing fat. But if you aren’t, perhaps you’re still not paying attention to an often forgotten factor of fat loss - your metabolism.
Your metabolism is a measure of how many calories you are burning each day. But did you know that the food, exercise, and lifestyle choices you make every day have a significant impact on your metabolism? For example, if you starve yourself (instead of following a sensible fat-loss eating plan) your metabolism will slow down. If your metabolism slows down, it means your calories out will be less. And that means no more fat loss, and possibly even continued fat gain.
So for every day that you continue to slow your metabolism with unhealthy lifestyle choices, you get further and further away from fat loss. To help, I’ve put together a list of the top 10 ways to maximize your metabolism, so that you’ll burn as many calories as possible each day so that you can finally lose the fat. For the exact workouts and nutrition plan to help you lose the maximum amount of fat in as little time as possible, visit www.TurbulenceTraining.com.
1. Don’t starve yourself! Cutting calories too much is one of the worst things you can do to your body. Starving yourself actually causes you to lose much more water weight and muscle than fat. Use www.fitday.com to find out your daily calorie intake.
2. Eat 6-8 small meals per day with an emphasis on lean proteins, fruits, and vegetables. You have to have a nutrition plan, so spend a couple hours on a day off preparing as much food as you can for the upcoming week.
3. Eat breakfast. You have to make this meal part of your daily metabolism-boosting plan. At the very least, eat a lean protein, drink some Green Tea, and consume a fiber-rich fruit to get your fat loss day started right.
4. Eat healthy fats. Sources of healthy fats included nuts, fish, olive oil, and flax oil. I consume 10 grams of fish oil per day. Replace all processed carbohydrates in your diet with almonds. For example, if you currently eat a small bag of pretzels as a mid-afternoon snack, eat almonds instead (eating the same number of total calories).
5. Eat high quality foods that will help you control your blood sugar levels, insulin levels, and energy levels. Insulin management will help you lose fat and prevent you form gaining fat. Controlling your hormone levels is the #1 neglected factor in fat loss programs.
6. Eat 1.14g of protein per pound of lean body mass. If you don’t know your lean body mass, then simply eat 1g of protein per pound of body weight. But if possible, stick to the lean body mass recommendation, as that eliminates excess fat mass when calculating protein needs.
7. Don’t drink alcohol. Alcohol intake can quickly add hundreds of calories and alcohol prevents fat burning. Alcohol intake can also reduce testosterone levels, a big no-no for men looking to get lean.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, 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 all over the Internet, 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:
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.
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.
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
As promised, here is the link to Craig's 
