About Turbulence Training

Check out this body weight training video – the full program described can be found here: Body weight cardio Training

By Craig Ballantyne, CSCS, MS
Turbulence Training Hardcore 2K10

Here are, in order, the 7 key phases you need to go through in order
to have the perfect “fat burning, lean body sculpting” workout.

1 – Self-Massage

I’ve been doing this half-heartedly for years, but recently started
taking this more seriously, using a foam roller, tennis ball, and
Acuball to “tenderize” my muscles prior to training. I’ll do some
videos and articles on this soon, I promise.

2 – Mobility Warm-up

Just like you see in all of the TT workouts, I use bodyweight
exercises, dynamic stretches, and even static stretches prior to
training – depending on my needs or my client’s needs.

3 – Explosive Exercise

Before I hit my main strength exercise, I’ll do a jump exercise (if
I am focusing on a lower body workout) or a medicine ball throw (if
I’m focusing on bench presses or military presses).

You’ve already used TT programs with jumps, but expect more medicine
ball throws soon.

4 – Main Exercise

Now I move to the main exercise, such as squats, deadlifts or bench
presses (and military presses or handstand pushups).

In your TT workouts, you’ll start with a superset of the most
important exercises as your main lifts.

5 – Assistance Exercises

We’re about 15-20 minutes into a workout by now, and this is where
I’ll add assistance exercises for my strength work or metabolic
circuits for a fat loss program.

6 – Ab Endurance Exercises

Personally, I’ve been doing a lot of the basics – planks, side
planks, Stability Ball planks, and rollouts. In TT programs, you get
a little more variety, including TRX or Ball Pikes, plus Jackknives,
cross-body mountain climbers, etc.

Just remember, you do NOT need (or want) to do crunches or sit-ups.

7 – Interval Training

If you are new to interval training, just listen to what Turbulence
Training Transformation Contest Winner Charles Hiller has to say
about it:

“Interval training, has opened my mind up to a better way of
getting in shape and loosing weight. I am spending much less time
in the gym, and obtaining results that I never thought possible -
over 30 pounds in 6 weeks with TT. I have more energy, feel better,
and no longer suffer bouts of depression. TT and intervals gave me
back my life.”

And from Turbulence Training fan, Annette Hall:

“As an aerobics teacher since the age of 16, it has been extremely
hard for me to accept that Intervals are the most effective fat
burning method of training. However, I realised after reading on
the TT site that if aerobics were effective I should have been as
thin as a stick and I wasn’t! Since switching to intervals and TT
workouts I have not only lost over 28 pounds, I am fitter than I
have ever been and am wondering why people bother with aerobics for
fat loss!”

Interval training is powerful and proven, and is an essential part
of the perfect workout. If you aren’t using interval training in
your workouts, make sure you get the Turbulence Training for Fat
Loss System to discover how to boost your fat burning with
intervals today!

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training
visit www.TurbulenceTraining.com

The truth is that sometimes you just won’t have the equipment, space,
or strength to do some exercises in Turbulence Training.

Fortunately, there’s GREAT news about that, which I realized last
week while writing up a new exercise column for Men’s Health magazine.

And the GREAT news is this:

Almost every single TT exercise can be substituted by an equally
amazing exercise from my repertoire.

So let’s go through a huge list of exercise substitutions. This will
be perfect for you to print out and keep with your TT program or in
your workout area.

Exercise Substitutions

1) To replace Squats, you can do:

1-leg hip extensions
Step-ups
Deep Step-ups
Split squats
Reverse lunges
Forward lunges
Bulgarian split squats (with back foot elevated on a bench)
Reaching lunges
1-leg deadlifts
1-leg squats (use bands or straps for assistance if necessary)
1-leg squats standing on a bench

By the way, if you are using dumbbells for squats or lunges and you
find that the weights are too heavy to hold, you can switch to a
barbell if you have access to it.

The only reason you don’t see barbell exercises in the TT programs
are because most TT readers exercise at home with dumbbells.

2) To replace Deadlifts:

The only “direct replacement” is dumbbell squats.

Otherwise, just replace deadlifts with a superset pairing of any
lower body exercise paired with a row.

For example:

Barbell lunge supersetted with a DB row
Stability Ball Leg Curl supersetted with Inverted Row

3) If you have sore knees and need to replace lunges:

First, see a doctor and have them diagnose the problem. Second, see
a therapist and have them treat the issue. Third, see a trainer and
have them assess where you need to work on flexibility and how you
can include some “knee-friendly” exercises in your workout program.

These exercises include:

Lying Hip Extensions (also known as Lying Hip Bridges)
1-leg Hip Extensions
Lying Hip Extensions with your feet on the ball
Stability Ball Leg Curls

4) To replace Bench Presses or Dumbbell Chest Presses (of any kind),
you can do one of these:

Pushups
Close-grip pushups
Decline pushup
Elevated pushups
Off-set pushups
Pushups with your feet on the ball
Pushups with your hands on the ball
Pushups with your feet on the ball and hands on the bench
Suspended strap pushups
Spiderman pushups
Spiderman climb pushups
Pike pushups
Dips
Decline close-grip spiderman pushups

By the way, if you have dumbbells but no bench, you can replace flat
dumbbell bench presses by lying on the floor. And you can replace
incline dumbbell presses with standing 1-arm dumbbell shoulder presses.

5) To replace any kind of row, here are alternatives:

Dumbbell rows
Dumbbell rows with elbows out
Dumbbell chest supported rows
Barbell rows
Inverted rows
Underhand grip rows
Seated cable rows
Renegade Rows (with flat dumbbells or kettlebells)
Dumbbell rear deltoid raises
Rows with TRX or blast straps
Chin-ups (these are done with an underhand grip)
Eccentric chin-ups
Sternum chin-ups
V-grip chin-ups
Pull-ups (these are done with an overhand grip)
Eccentric pull-ups
Sternum pull-ups

And in place of pull-ups or chin-ups, you can do:

Dumbbell rows
Dumbbell pullovers
Underhand grip pulldowns (kneeling) – replaces chin-ups
Overhand grip pulldowns (kneeling) – replace pull-ups
Assisted chinups/pull-ups using machine

However, if you have absolutely no equipment (i.e. no dumbbells, no
barbell, no cables, no straps, and no bar) then unfortunately there
is no way to train your upper back. The best you can do is to add a
lot of prisoner squats, prisoner lunges, stick-ups, and WYT’s to your
bodyweight program.

6) To replace dips, you can do:

Any version of close-grip pushups
Dumbbell floor presses
Dumbbell close-grip presses
Close-grip bench press

7) To replace dumbbell split squats, you can do:

1-leg lying hip extensions
Bulgarian split squats (use higher reps or the 1 & 1/4 rep method)
Split squats with your front foot elevated 4-6 inches
1-leg deadlifts
1-leg squats (holding straps or cables for assistance)
1-leg squats standing on the bench
Step-ups
Deep step-ups
Reaching lunges

(NOTE: For many exercises, including pushing and pulling too, you
can play around with the 1&1/2 rep style – lowering to the bottom
position, coming halfway back up, and then lowering again, and then
coming all the way back up.)

Please forward this list to your friends or print them a copy.

To your success,

Craig Ballantyne, CSCS, MS
visit www.TurbulenceTraining.com

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

Are you ready for my famous “gain muscle or lose fat” chart?

I know this is going to make a few people mad, but it’s the truth about whether a guy should lose fat or gain muscle. If he doesn’t stick to my recommendations, he won’t get the ripped abs and muscles he wants.

I often get scrawny guys asking me how to lose fat, when they have no muscle underneath the fat…they think they will look good if they “get ripped”, but in reality, will look like they are starving. They should focus on gaining muscle instead.

This is a harsh lesson in reality, but too many guys are trying to lose weight when the focus should be on gaining muscle.

In fact, through my experience in working with athletes and dozens of men in the gym trying to lose fat and gain muscle, I’ve come up with a height-weight chart that determines whether or not you should lose weight.

Here’s the chart identifying the cut-off weight for muscle building, and the rule below.

5’6″ – 140 pounds
5’7″ – 145 pounds
5’8″ – 150 pounds
5’9″ – 155 pounds
5’10 – 160 pounds

And so on. For every inch taller, add 5 pounds. For every inch shorter, subtract 5 pounds.

For example, if you are 5’8″, 150 pounds, you should NOT be focusing on losing weight. You need to gain muscle if you want to look good on the beach and have muscle. Focusing on weight loss would be the worst thing you could do. If you do, you’ll look like crap, and practically anorexic, to be blunt.

Instead, you must focus on gaining muscle. This will improve the appearance of your body, and take you from a stick-figure to a lean, muscular physique with a better chance of seeing your abs.

And don’t worry, you’re not going to look huge. At 5’8″, a guy would have to be at least 180 in order to be considered “jacked” or “huge”.

And the best news of all? Because skinny guys are untrained, simply starting a muscle building program will give them maximum fat loss and muscle gain at the same time. They are going to get the best of both worlds.

To use Turbulence Training to gain muscle and lose fat, simply stick to the weight training workouts only. Avoid the hard interval cardio for at least 4 weeks as you gain muscle, and eat extra calories right after your workout (as well as having a bigger breakfast than normal). These two changes will
allow you to gain muscle and lose fat.

Sincerely,

Craig Ballantyne, CSCS, MS
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 www.TurbulenceTraining.com

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

With Turbulence Training for Fat Loss, there are a lot of workouts to choose from.

So why did I create so many fat burning programs?

Because you need to have variety in your workouts to keep on
boosting your metabolism, and burning fat month after month.

If you did the same workout program for 3 months straight, your results would screech to a halt after 5 or 6 weeks.

With the Turbulence Training fat loss program, you will be able to change your workouts every 4 weeks. Each time you do that, you’ll kickstart your fat burning and your metabolism to a new level.

You must change your workout every 3-4 weeks.

Unfortunately, with so many Turbulence Training workouts, people often ask, “Which program should I start with?”. So here are the fat burning guidelines you need to get the most out of
Turbulence Training no matter what your fitness level…

1) The Best Program for a Total BEGINNER

Overweight, sedentary beginners should start with the Introductory Program in the main Turbulence Training for Fat Loss manual.

If you haven’t been doing any exercise, you must start there. No
exceptions.

The bodyweight exercises will prepare your muscles for all future workouts, and will prevent the overuse injuries people usually get when they start a high-volume cardio program (which is the worst thing an overweight person can do for weight loss).

2) The Best Program for an Experienced Lifter Who Has NOT Exercised in the Last 4 Weeks

Please start with the Intermediate Workout from the main Turbulence Training for Fat Loss program.

BUT NOTE: Do only ONE SET per exercise in each workout in the first week.

This will prevent you from being excessively sore from the
exercises, which can occur when you have been away from exercise for so long.

3) The Best Program For ADVANCED Fitness & Fat Loss

I suggest you start with the “Original Turbulence Training
Workout” from the main Turbulence Training for Fat Loss manual.

Work your way through each following three advanced workouts in the manual.

Upon completion of the Turbulence Training for Fat Loss workouts from the main manual, you can move onto the bonus workouts in this order:

A) If you are a women that wants to put the final touches on
a female physique, use the Turbulence Training for Women
workout.

B) If you are a man that wants to build muscle, use the TT
for Muscle program.

C) If you want to keep burning fat, move to the DB-BW Fusion
Workout.

D) Follow that with the 30-Day Advanced Fat Loss program.

E) And finally, finish with the Advanced Fusion Fat Loss
4-Week Program.

At any time you are traveling or want a break from the dumbell
workouts, you can use the beginner, intermediate, or advanced
bodyweight program from the Original Bodyweight 4-Week TT workout.

Sincerely,

Craig Ballantyne, CSCS, MS
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 www.TurbulenceTraining.com

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

Bodybuilders are not a fan of Turbulence Training. I don’t know why, but for some reason getting a workout done in less than 45 minutes really ticks them off.

I remember when I first tried out the Turbulence Training 2K3
workout from my TT for Fat Loss manual. It was in the dark and grungy downstairs weight room of System Fitness in the High Park area of Toronto – maybe you’ve even been there.

Anyways, that gym is full of bodybuilders. And hey, I have nothing against them, but they always gave me a hard time when I went in there and finished my supersets and entire workout so fast they didn’t even have time to finish training their biceps.

Perhaps you know how long and slow those bodybuilder isolation workouts are…well no one has time for those anymore.

But the bodybuilders would sit there with their weight belts on
(why did they need a weight belt to do chest exercises?),
sweatsuits, clown pants, and bloated bellies and just stare while I went through my workout and they talked for 5 minutes between sets.

But I still had a lot of fun doing the TT 2K3 workouts back then,
way back in the winter of 2003. It truly is one of my favorite
workouts – and it is one of the TT workouts that gets the most
positive feedback from TT clients.

You’ll get an arm pump just as good as any bodybuilding lunk who spends THREE times as long doing all his isolation exercises. But you’ll get the extra benefits of working your abs and boosting your metabolism with the total body exercises in the TT 2K3 program.

So don’t believe the bodybuilders when they say you have to train a separate body part each day…because that doesn’t work for people who live in the real world and have real commitments but still want to burn body fat and build muscle.

Go in there, and show them just how fast you can get a great workout with the TT2K3 workout from the Turbulence Training manual.

Click here to get Turbulence Training
==> www.TurbulenceTraining.com

You might even convert a few over from the dark side,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS – Turbulence Training Beats Bodybuilding Programs for Men & Women

“I have been in love with Turbulence Training ever since I started. I am 6’3″, 28/M and my starting weight/body fat% was 208 pounds and 18.4% body fat. The mix of weight training with the high intensity intervals is the perfect fitness program. I really didn’t believe it would be difficult until I started it. WOW what a burn!! I have finished the TT2K3 and 2K4. In these 5 months, I have upped my dumbell press weight 30 lbs from using 60s to 75s. I can’t wait to start TT2K5 next week and see where I can get my bench up to. After 22 weeks of TT, I am now down to 190 lbs and 10.8% body fat.”
Nick Walters, New York, NY

“I’ve done just about everything from Turbo Jam, P90X, to trying to piece together my own workout, but didn’t get the results I’ve seen with Turbulence Training. My problem has always been my legs. No matter what I tried I have never been able to reduce the size of my thighs. I’ve tried the numerous leg routines featured in countless women’s fitness magazines, but nothing worked. But with Turbulence Training I began to notice that my thighs looked smoother and more toned. Even my calf muscles were a lot more shapely. And I started seeing these changes about three weeks into the program. And I got these result without killing myself. The workouts are efficient and
a lot of fun. I recommend this program to any woman who is
struggling to lose that stubborn lower body fat. It is truly a
godsend. A heartfelt thank you.”
Andrea Dunham

“Been using TT 4 years, love the newsletters. I use the 2K3 all thetime, started off with the original ages ago. I lost 35 pounds in around 2 years & i’m 38 years old!”
Michael Walker

Click here to get Turbulence Training
==> www.TurbulenceTraining.com

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