Burn Fat Fast with the Original Turbulence Training Workout

By: Craig Ballantyne, CTT
Certified Turbulence Trainer
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

You're Not A Beginner

By: Craig Ballantyne, CTT
Certified Turbulence Trainer
www.TurbulenceTraining.com

… but you’re not at an advanced fitness level either. So how do you figure out which program is perfect for you?

Meet 5 foot, 8 inches tall Robert; a stressed out, fifty year old lawyer who had ballooned to a whopping 310 lbs. after years of neglecting his health and diet. But it’s not what you might think – Robert hadn’t stopped exercising completely.

In fact, according to him he was living a ‘semi-active’ lifestyle, and it was his arthritis and overly tight muscles that were mostly to blame for his less than stellar exercise commitment.

And so it was pretty clear from Robert’s current state that he wasn’t going to jump right into one of the more advanced Turbulence Training programs, but he wasn’t going to start from scratch either.

Robert needed a resistance program that was not only going to get rid of the fat he’d gained over the years, but do so in a way that wasn’t going to aggravate his sore knees and tight muscles.

Now maybe you’re not suffering from aching joints or tight muscles like our friend, Robert, but if you haven’t worked out in a while, then the best workout program to begin your body transformation is the Turbulence Training Intermediate Level Workout Program.

By combining dumbbell exercises and bodyweight exercises into strategically designed supersets, TT Intermediate will quickly help you build lean muscle, burn body fat, and boost your metabolism without jeopardizing your health.

And unlike a lot of other workout programs out there, TT Intermediate workouts are fun and fast. Remember, Robert was a busy lawyer, so he didn’t have 90 minutes a day to work out and do boring, useless cardio each week.

Fortunately, with these Intermediate level workouts you’ll not only maximize the little amount of time you actually do spend working out, but you’ll love the variety of the exercises, too!

By combining resistance training with short burst interval training exercise, Turbulence Training creates a perfect storm for extreme fat loss.

Yes, despite his aching knees and obese frame, Robert was able to achieve incredible strength gains and significant weight loss in just 45 minutes a day, three times a week on this program.

So if you can spare enough time for three short workouts each week, then you can dramatically transform your body, starting today.


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



PS. Get your own free sample workouts here for beginner, intermediate and advanced levels.
      Or if fat burning is your main goal, get your free sample fat burning workout here.

Cut Out the Fluff Exercises And Get More Results, Faster

By: Craig Ballantyne, CTT
Certified Turbulence Trainer
www.TurbulenceTraining.com

You’ve probably used or at least seen a Bosu Ball in your gym before (those blue half balls with one flat side), but what you might not know is that they’re really just fluff exercises.
What do I mean by that?
Well, let me share a personal story with you…
Tony, a personal trainer and former client of mine, came to me one day asking for help. You see, Tony’s a pretty fit guy, but his personal training business had started to pick up, leaving him with less time to workout. So we reviewed his program together and I immediately noticed it contained too many fluff exercises.
Tony needed maximum results in minimum time and Bosu Ball training wasn’t going to cut it.  So what I ended up doing was designing him two workouts that essentially included only the most effective exercises for gaining muscle and losing fat.
In fact, the first superset of 1-leg squats paired with dumbbell chest presses alone was more effective than an entire Bosu Ball workout.  And the second workout challenged him to one of the hardest upper body workouts he had ever done. So you can just imagine how happy Tony was with his new workout program.
And this is just Tony’s story.
I realize working out is often a huge struggle for many of you, either because you don’t have the time, or you’re growing frustrated with the lack of results.
But with the two workouts I’ve designed in Turbulence Training 2K5, one total body and one upper body, combined with newer, advanced interval training programs, you’ll discover a workout program perfectly suited for today’s busy lifestyle.
So, if it’s maximum results you want in the minimum amount of time possible, then this is a program tailored just for you.


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


PS. Get access to Craig Ballantyne's hidden vault of Turbulence Training Workouts that are proven to burn stubborn belly fat and melt inches of fat off your body.

Ditch The Old-School Thinking

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

It’s shocking that many fitness “experts” still preach old, ineffective methods for building muscle; especially considering these out-dated techniques can lead to injury, produce mediocre results, and take up too much time.
Since we all have better things to do with our time (girls, parties, the beach, etc.), it just doesn’t seem very practical or entirely effective to spend six days a week working out, does it?
The truth is…
… In just half the time you're probably spending in the gym right now, you can easily start building a ripped body.
And that’s not a typo, I said HALF the time!
So throw away all those old-school methods you were taught because with three 45-minute workouts, TT Reformed Meatheads turns bodybuilding on its head.
By taking irrefutable science and combining it with Turbulence Training's extensive knowledge base, Reformed Meatheads combines the muscle pump with progressive exercise selection to produce dramatic results that convert even the most hardcore bodybuilder.
Big guns, ripped abs, and an ultra-cut body are results you can expect….oh, and all without cardio.
Okay, so what's the difference between Reformed Meatheads and all the other Meathead workout programs?
That’s a good question.
Where the regular Meathead programs were 3-4 days of pure muscle building, TT Reformed is geared more towards muscle building AND fat loss. This way you'll quickly get the lean results you’re after without jeopardizing the muscle you’re adding.
And just because you won't find these workouts in any of the pre-historic bodybuilding programs, doesn't mean they'll be any easier - believe me, your body will be ready for a day off!
So, whether you're a bodybuilder or just looking to get ripped, in Turbulence Training Reformed Meatheads you get a non-traditional bodybuilding program that cuts through the fat and builds one beautifully sculpted body in just half the time.

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


P.S.1) Go here to find the latest workout from Turbulence Training for June 2012.
      2) If burning fat is your goal, down load your FREE report - HOT ZONE - for some great fat
          burning advise.

Fad Diets: Are They Really That Bad?

One would not be surprised that many people question the reasons why anybody can say fad diets are bad when they tend to get good results. You will notice many web pages on-line who claim spectacular weight loss in just a few days, which might be attainable but, many experts state that this type of weight reduction is always temporary. It is normally 90%  water which will be put straight back on when your body re-hydrates, which it should do if you don’t want to suffer harsh health conditions or even pass on.

Other fad diets doesn’t really appear so obvious to be crash diets with ridiculous claims, however they are over hyped diet plans that in fact tend to be in demand for a certain time and usually generate a nice income for the creator of the plan in associated profits. In the optimal cases those are excellent nutritional consumption plans that will support everybody to lose weight, but which you could probably have gotten at no cost from a medical expert. In the worst cases they will be so hard to adhere to that you will give up within a week.

The negative side of fad diets:  

• Most fad diets never comply with recommendations of the American Heart Association and similar organizations for fat levels in the diet. Usually the diet would recommend high fat food products and low carbs which actually if taken long term, could result in complications due to heart disease. The promoters may inform you the diet is only intended to be followed over a short time. But you probably won't attain your goal weight in the designated time, so what then? You either continue with a program that isn't healthy, or stop and most likely gain back what you lost.

• Any diet that promises quick weight loss is just a temporary solution and do not let you make lifetime changes on your eating habits. Lasting changes are the only method to remain at your perfect weight once as you achieve it. Fad diets promote yo-yo diet-binge cycles of swift weight loss and similarly quick weight gain. This can be bad for your health and your own self esteem in comparison with if you had remain overweight all the time.

• Fad diets are often dreary as well as over prohibitive. After the excitement of the first two days or so, you won’t appreciate your diet anymore. You will consequently start to crave food and eventually disregard your new eating routine. Chances are you will even think you are the guilty one, wondering if it's your fault that you did not drop a few pounds.

• Many fad diet plans do not give you the option to add enough vegetables and fruits in the fat reduction plan, or provide the variety of things that the body requires. They are often based upon consuming more of one food type and none of another. All of these do not permit the advantages which an individual shall get by a balanced diet. They sometimes recommend you take supplements, though many of these supplements aren't absorbed by the body unless of course they are taken along with the foods that you are now not allowed to have according to diet.  After some time, if you keep to your diet, you'll most probably start to develop some nutritional deficiencies.

Irrespective of what the marketing materials may say, none of these diet plans will aid you in the long term. The advisable way to sustain weight reduction is usually to enjoy a varied and nutritious diet, do not nibble on snacks between meals, have regular workouts, and stay away from fad diets.

5 Proven Ways To Burn More Fat While Gaining Muscle

You can actually burn fat while gaining muscle. Don't base your expectations on before and after photo's.

Down load this FREE ebook and read the review on various scientific study's that has been done on the subject of burning fat while gaining muscle.

How to Maximize Your Metabolism

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

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 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.

8. Drink Green Tea and water. While I don’t believe that either of these will increase your metabolism, I do believe that they help prevent decreases in metabolism. Not too mention, these are your 2 healthiest beverage options.

9. Stick to a consistent sleep schedule. Don’t stay up all night, and if possible, avoid working afternoon and overnight shifts. If you must work shift work, stick to the rest of these principles as strongly as possible.

10. Use the strength training with moderately heavy weights (that allow you to complete 8 perfect reps per set) and interval training for the most efficient and effective metabolism boosting workout.

If your metabolism has slowed down due to improper dieting or lifestyle, then follow these tips to help you get back on track to lose fat and gain muscle. Once you correct your metabolism, you will be on the road to losing the fat for good. Just in time for summer.


About the Author

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 www.TurbulenceTraining.com

Comrades Marathon Runners - We Salute You.

I love working out and living a healthy lifestyle, but I will be honest, running (especially marathons) is not one of my favorite activities.

We are fortunate though to live almost on the route of the Comrades Marathon. So we took some time out yesterday to go and cheer the athletes who took part.

Well done to all those who took part!

Build A Lean, Athletic Physique In Just 3 Short Workouts A Week

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

I went to the gym for one of my 45-minute workouts and quickly found myself surrounded by a bunch of weight belt wearing, orange juice carrying bodybuilders.
Not that there’s anything wrong with them….
… In fact, I got along with these guys perfectly alright.  The point is that our workouts couldn’t have been much more different.
You see, while the bodybuilders typically spent most of their 90-minute workouts sitting around in between sets, or drinking their big ol’ jugs of OJ, or even just chatting with one another, I spent my much shorter workout getting to work right away, and then making sure I didn’t slow down until I’d finished.
And the reason for this was simple...
… I just didn’t have a lot of free time to workout.
But just because I didn’t have 90 minutes a day to workout, didn’t mean I simply accepted mediocre results.
That’s because in half the time those bodybuilders were working out, I turned up the intensity and followed one of my favorite workouts from the Turbulence Training for Fat Loss Manual, TT 2K4.
With this 3 day-a-week workout in my arsenal, I was able to spend just 45 minutes in the gym. But that’s not even the best part!
That’s because TT 2K4 is designed in such a way that it burns fat long after you’ve left the gym.  So all you need to do is workout hard for just 45 minutes and you’ll then reap the benefits for up to 48 hours later.
Ain’t that great?
I realize many of you are just as busy as me and so we can’t afford to workout 90 minutes a day, 6 days a week. That’s why I designed Turbulence Training and the 2K4 workout program.
With a series of challenging bodyweight and dumbbell supersets, not to mention one muscle-pumping superset that even bodybuilders would love, TT 2K4 is the perfect program to get you maximum results in minimum time.


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

Home Exercise Routine Or Health Club

Making the selection about where you should exercise is an important help achieving your goals for
fitness. A lot of aspects will go into all of this resolution, and the entirety should be examined before you start proper exercise. After you have made
a decision on the place where you will do your exercise routine, you could proceed to deciding how you're going to exercise.

While you most likely know, proper exercise at your home has many
merits. The financial section is definitely one of the best advantages. Together with the gas prices being what they are today, it is quite visible that you'll
reduce your fuel expenses as well as wear and tear on
your vehicle, when working out in the comforts of your own home.

Subscriptions to some fitness centers can often be rather high priced
and may even involve other things that you don't need
such as child attention and / or swimming pools.

Keep in mind that working out at home might also
call for bit of a financial pledge. Even
though you could very well intend to enjoy running, it is  crucial for you to have good quality running shoes. All of this
statement applies to various types of gear that in fact
you may purchase to make use of in your own home. If you venture out to buy inferior equipment, you'll likely finish up getting hurt or getting annoyed since you wont be generating any kind of progress.

Besides monetary features, a home exercise routine or office workout may also help those who don't like to work out in public. In case you are worried about the way you
look in a workout outfit, it is very comforting to be aware of the fact that the only person who has to be with you whenever you exercise in your own home seems to be you. Furthermore, while you exercise in the comforts of your home, you don't necessarily need to bother about time in any way.

If you get motivated when you are with friends and family or people you recognize or know during the workout away from home, a gym may be a more suitable choice than training at your home. You can also meet completely new people at gym, or just help other people along if you prefer.

If you need other services, rather than simply weights and equipment, a fitness center may have just what you need.

In case you plan to swim a triathlon, you'll find the swimming pool at the health club to be just what you need as it is important for you to get ready. Swimming can also be an excellent
exercise for your whole body and doing cardio, as it will work muscles in the body that you most likely didn't even know you have.

All in all, the decision of following a home exercise routine or working out at the fitness center is definitely a choice you should make based on your ultimate goal as well as personal choice. The most important choice you'll need to make is to determine which kind of surroundings you want to maintain and the way you would like to attain the health and fitness goals right now.

Once you have given it some thought and considered benefits and drawbacks, you'll have no hassle
making the choice. Always keep on your mind that whenever you have made your decision, you can always change if you aren't happy with the decisions you made.

Good Workout Routines And Stress

Even though exercise may not be the most exciting
word in your vocabulary, it sure is a word with a
lot of benefits.  Participating in daily good workout routines
will not only make you healthier in general, but
it can also diminish the effects of stress on your
body as well.

How many times have you heard someone
say "the doctor says its stress related".  Often this is
 laughed off, concluding that doctors just
say that when they don't know the real answers or
diagnosis. The truth of the matter is that too
much stress will play a role in many diseases.

Following a good workout routine will help increase
 your immune system and decrease
your stress level as well. Movement
is the key word here.  Bending, stretching, reaching
and walking.  There's really no need to buy any
expensive equipment either, as you can implement
more movement into your daily routine and reap
the benefits.

If you like the idea of a home exercise routine, look at
Turbulence Training workouts. Click here to down load
your own free e-book with a sample Turbulence Training
fat burning workout.

As you go through your daily activities, make it
a point to walk a little farther, bend down and
pick something up without using a pick up stick
or moving the item towards you with your foot. 
While you are sitting, you should also do some
simple and quick stretches for your neck and
shoulders.


There are several different good workout routines that you
can do to help you eliminate the stress in
your life.  You can easily lose yourself and your troubles by
walking.  Even if it is just around the block,
walking can do wonders for your health as well
as stress.

If you have a lot of stress in your life, and you enjoy the company
 of people around you, you may want to consider a gym.  Working out
with a partner, then sitting in the sauna to relax is also a good way to
relieve tension.  If your gym has a pool, you
may find swimming to be very beneficial as well,
as it helps you to relax.

Do not tolerate stress in your life. The big question is
not whether you have stress in your life or not. We all have.
The question is what are you going to do about it and how are
you going to handle stress

I believe human beings were not created to be stressful, so we need to
get rid of it, and a good workout routine is an excellent and proven
way of doing just that






= = >TurbulenceTraining.com

You Would Like To Follow A Good Fat Loss Workout Routine, But You Also Have To Travel.

You are eager to start a good fat loss workout routine. The problem is you also have to travel.

So now you are worried that just as soon as you are nicely settled and start seeing results from a good workout routine, you have to leave.

This is exactly why you have never stuck to any good fat loss workout routine before. You can't do workouts while you travel.

This is where your Turbulence Training workouts come in. With Turbulence Training workouts you don't need any equipment. So if no gym facilities are available, you can still use body weight exercises.

Go here to download your free ebook - Top 10 Travel Secrets To Lose Fat - written by Craig Ballantyne.

Read in this book about planning, overcoming obstacles, eating habits, business dinner strategy, reward meals, hotel gym secrets, body weight cardio and much more. Follow Craig on some of his traveling trips, and see how you can maintain your fat loss workout routine even while traveling.

Below is an article also written by Craig showing some body weight exercises that you can do while traveling.

Fat Burning Bodyweight Circuit Exercises

By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

When you travel, you worry about missing your workouts and eating poorly...So you must plan ahead for both (apples and almonds for planes, trains, & automobiles)...and bodyweight circuits for "no-equipment fat burning".

And while I have bodyweight exercises that are just as hard as the bench press and barbell squat in one of my bodyweight workouts, today we'll focus on replacing intervals with bodyweight circuits.

To do a bodyweight circuit...

a) Pick 3 lower body exercises

b) Pick 3 upper body exercises

c) Alternate between a lower and upper body exercise without rest, till you are done all 6 exercises

d) Rest a minute.

e) Repeat 2-3 more times until you are done 20 minutes

For example, this is a great circuit that doesn't need any equipment

1) Prisoner Squat (12 repetitions)
2) Elevated Pushups (8 reps per side)
3) Single-Leg Deadlift (10 reps per side)
4) Close-grip Pushups (As many reps as possible)
5) Jumping Jacks (30-60 reps)
6) Cross-Body Mountain Climber (12 reps per side)

Whew. That's pretty advanced...for a beginner, we'd slow it down like this and take some breaks between exercises...

1) Wall Squat (8 reps)
2) Kneeling Elevated Pushup (5 reps per side)
3) Lying 1-leg Hip Extension (8 reps per side)
4) Plank (30 second hold)
5) Jumping Jacks (5-10 reps)
6) Side Plank (15 second hold per side)

Safe travels, and of course, always check with your doctor before beginning a fat burning bodyweight circuit exercise program.

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

You Follow A Home Exercise Routine. Should You Include Any Cardio Workouts?

As far as cardio workouts are concerned, I believe to really achieve a well balanced fitness level, you need to include the five major goals for fitness, even if you follow a home exercise routine.

These are::

1. Flexibility.
2. Endurance. (this is where the cardio will come in)
3. Muscle power.
4. Nutrition and weight control.
5. Relaxation.

As far as cardio is concerned, everybody is not equally keen on the idea. To be honest, when it comes to running, I would grab at any excuse to avoid it. I just find it so boring, but that's me. I know many other people who find it just as boring to do strength training, while going for a jog excites them. Cardio workouts also doesn't have to be running, it can be achieved through various activities such as aerobic sessions, cycling and many other activities.
 
The point is, cardio does have it's place, even if you follow a home exercise routine. And especially if you take part in certain activities that requires a lot of stamina, it most definitely is extremely valuable.

I would like to include an article written by Craig Ballantyne as an example to prove this point, and let's see how he does it.  

Why You Should Do Cardio

 By Craig "No Cardio" Ballantyne

Yes, I AM doing cardio.

What?

Why?

Because I need to be tough.

I'm preparing for a 10-mile tough mudder race in Beaver Creek,

Colorado, in June.

And so recently I ran 4 miles in 29 minutes. Not bad.

(Definitely not slow cardio...although it wasn't exciting.)

I've also ran 8 miles in just over an hour.

Why?

To build up my body for the 10 miles.

Now I'm ready.

Are you?

I can get you in top shape in just 4-8 weeks here

(Perfect for runners and endurance athletes of all kinds.)

=>TT Adventure Training

Discover the Safe and Quick Way to Getting Fit For 10 Mile

Runs and Obstacle Courses with TT Adventure Race Training

Run, get dirty, and go through strength obstacles - that's

basically what I'll be doing in the 10 mile Tough Mudder race

that my friend, Matt Smith, challenged me to try.

And you know what....

It's this new trend - "Adventure Race Training" - that everyone

can't help but rave about. And who wouldn't when you can be a

kid all over again PLUS lose stubborn fat and gain lean muscle

at the same time.

NOTE: I just hit a personal best in the deadlift while still

training with cardio, thanks to my unique plan.

It's time to let out the kid inside of you.

And that's exactly why I've put together this one-of-a-kind

workout program. In TT Adventure Race Training, you get to

train as though you're preparing to compete in one of the most

physically demanding races - the Tough Mudder race.

NOTE: You don't have to be doing an adventure race to get the

fat burning benefits of this workout. ANYONE of an advanced

fitness level can try this tough program.

And inside this special TT program, you'll go through The

"Adventure 600", a brutal challenge workout designed to

increase your strength and endurance, two total body workouts

that'll shred the last bits of stubborn fat, AND you'll have

a plan for gearing up to run 10 miles in a Tough Mudder.

Whew - that's a LOT.

But it rocks.

=> TT Adventure Training

And not only that, you'll also discover that these TT exercises

will help get you through the obstacles you'll face going

through the Tough Mudder race - that way you'll ace the race

while leaving your friends in awe... not to mention all the

heads you'll be turning with your lean and ripped physique.

But what if you have NO intention of ever doing an adventure race?

That's totally fine because you can still use these 3 powerful

workouts to rapidly transform the way you look and feel. I

guarantee it.

Heck, the hill sprint program alone is one of the nastiest fat

burning challenges I've ever put together. And with a new

challenge every week, you're going to get better and faster,

all while shrinking your waistline and looking hotter than

ever in time for summer.

Throw in the first metabolic resistance training circuit from

Workout B, and your metabolism will be revved so high, fat

simply won't stand a chance of staying around for beach season.

And then there's The Adventure 600, an 8-exercise, all out fat

burning circuit, swooping in to put the finishing touches on a

beautifully sculpted physique.

So whether you're training for an adventure race or simply

wanting to transform your body, I promise these workouts will

deliver amazing results.

Get adventurous. Get TT Adventure Race Training.

Get super fit - super fast - here

Get super-fit with CB and TT like never before.

=> TT Adventure Training

Follow Your Own Home Exercise Routine With No Need For Any Expensive Equipment, Just Using Body Weight Exercises .

I received an email from Craig Ballantyne this weekend which I just have to share with everybody.

If you enjoy following a good home exercise routine, just using your own body weight, keep on reading.
I am talking about a good workout routine that you can do at home, in the park, or if you have to travel, you can even do it in the hotel room.

------------------------------------------

10 Exercise Bodyweight Workout For You

Special Report by Craig Ballantyne, CSCS, MS, Men's Health

featured writer

It's the perfect time of year for bodyweight training.

It's not too hot anywhere in the world, from California

to Sydney, Auckland to Alaska, Boston to Barcelona, and

all the other cities in between.

It's a great time for training and you can take this

10-exercise bodyweight session to the park.

This is Workout A from Phase 3 of Craig Ballantyne's

6-Month Turbulence Training Bodyweight Manual.

By the way, here are a few exercise substitutions if

you do this one at the park without a stability ball:

- For 1B, put your feet on steps instep of the ball

- For 3A, do 1-Leg RDL's instead of 1-leg curls

- For 5B, do mountain climbers instead of the jackknife

1A) Prisoner Squat (15 reps)

1B) Feet on Ball Pushup (12 reps)

2A) Bulgarian Split Squat (12 reps)

2B) Chin-up (Max-1)

3A) Stability Ball 1-Leg Curl (10 reps)

3B) Spiderman Pushup (6 reps)

4A) Walking Lunge (15 reps)

4B) Side Plank Leg Lift (8 reps)

5A) Rotate Lunge (10 reps)

5B) Stability Ball Jackknife (15 reps)

You can finish with intervals, or do intervals the next day

when you have a day off from bodyweight exercises.

It's the perfect plan for the park, the gym, or your home.

So get your 101 bodyweight exercises here that give you a

6-Month program for losing fat and gaining muscle:

=> The Ultimate Body Weight Workout Package

Burn fat and build muscle at the park.

---------------------------------------------------------------

Craig is running an incredible special offer on this package for this week only (Until Wednesday night). Be sure to check it out .

Which Turbulence Training Workout Should I Use?

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

 __________________________________

So there you have it. If you feel overwhelmed by all the different exercise programs, follow the advise given in the article above. I will even make easier for you. You can go here to download a free copy of Craig Ballantyne's Turbulence Training: 4 - Week Body Weight Program For Beginners, Intermediate & Advanced Fitness Levels.

Why Should I Add A Stretching Routine To My Workouts?

What is the best way to begin any good workout routine? By loosening and stretching the body to gain maximum flexibility.

A good stretching routine will increase the range of motion, which is the degree of movement possible at any joint in the body. Good flexibility will result in a wider, more comfortable range of motion. This will not only prepare the body for the extra demand of your workout routine, but it will also be beneficial for ordinary daily movement.

Apart from being lean and fit, have you ever seen how supple and flexible a gymnast is?  Although they may do a variety of different exercises and they certainly do cardiovascular workouts as well as strength training on a regular basis, a lot of their fitness comes as a direct result of following a good stretching routine.  They may spend hours every week stretching out every last muscle in their body in order to remain limber and to be able to do some of the acrobatics that they do.

You might reason that stretching is just going to take up some extra time, but a good stretching routine can be very valuable in preventing injuries. Not only will you enjoy a wider range of movement, but it warms up the muscles, thus preventing muscle injuries.

There are two types of stretches

•  Passive stretches
• Ballistic stretches

The best way to gain flexibility is to stretch passively.

A passive stretching routine uses the force of gravity to coax a muscle to stretch and is a relaxed motion. Standing in an upright position, drop forward with your head toward the floor and reach your fingers to your toes. As long as you relax, allowing gravity to do the work and stretch both the large hamstrings of your upper legs and the muscles along your spine, you are in a passive stretch. You can greatly help a passive stretch by breathing deeply. Exhaling while doing the stretch will help you to release body tension.

A ballistic stretching routine is often a trouble maker and source of muscle injury. It uses a bobbing and bouncing action to increase flexibility. The ballistic stretch places large amounts of force on the muscle, and is not a safe and reliable way to increase range of motion. Using the same stretching example mentioned above of touching your toes, you would be bouncing up and down to reach your toes. This would then be a ballistic stretch, but is not recommended.

When executing a passive stretch, always pay attention to the entire process, from the starting point right to the point where you hold your stretch

1.   Whether sitting or standing, make sure your body is aligned. 
2.   Reach into the stretch slowly, keeping the body aligned. Watch that your torso stays lifted, that it does not collapse on itself as you stretch. 
3.   Reach just until you feel the stretch. A correct passive stretch usually reaches into the large stronger muscles such as the hamstrings, quadriceps, lats and your back muscles along the spine. If you feel the stretch mostly in your arms, shoulders or chin, you are doing it wrong. 
4.  Hold the stretch at least 30 seconds, breathing fully, and just enjoy the sensation.

You can achieve great results by following a stretching routine on a regular basis.  Even getting up every hour from the desk and stretching your neck and back will help you to stay fit.  Having a regular regime of proper stretching is not only effortless, it feels great and it can go a long way in helping to lengthen your muscles and to make you look good as well. 

You Tried Every Workout Routine For Abs, You Squeese Out The Maximum Reps, But Still Your Abs Don't Show. Why?

Many people are struggling with this problem. They follow a every workout routine for abs that they can find and never skip a session. Yet they can see no visible results when they look at their abs. Some people just quit, other people keep doing more and more reps. What is the best workout routine for abs? Should you do more cardio? We already heard what Craig Ballantyne has to say on cardio. Let's take a look today at what another expert has to say about burning fat, and how important cardio is? 

Tom Venuto, a NCSA - certified strength and conditioning specialist, natural bodybuilder and author of BURN THE FAT, FEED THE MUSCLE says that after 18 years in the fitness business, “How do I get great abs” is still BY FAR the most frequently asked question he receives out of the over 30,000 emails that come into his office every month. No doubt it’s because abs are the one body part that most people are the most frustrated with.

Although their questions are often phrased differently and each person’s situation seems unique, his answer to “How do I get great abs” is almost always the same…and you’re about to hear it…

You can down load this free e-book - The Great Abs Mistake - written by Tom Venuto and find out what you should do to get the results you want.

Cardio Wotkouts Has Always Been Considered To Be Good Workout Routines For Weight Loss, But Are They?

When weight loss is the goal, it is often taken for granted that we need to follow a cardio workout routine. After I read this article written by Craig Ballantyne, I realized how many people still battle with weight loss problems, even though they do several cardio workouts per week. When looking for a good workout routine and fat loss is your goal, it might be worth your while to look further than cardio.

As mentioned in this article, some people do benefit greatly by doing cardio, while others still have to fight the battle. You might even want to say NO to cardio, and discover a great home exercise routine that will give you the results you are looking for.

Read this great article by Craig Ballantyne.  

 ______________________

Why Cardio Doesn't Work for Fat Loss

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

Cardio exercise is such a strange thing. In theory, it should work
so perfectly well for all men and women, but as anyone who has
tried it knows, the practicality of it just doesn't add up.

After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.

British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren't previously exercising.

(Reference: International Journal of Obesity 32: 177-184, 2008).

Subjects exercised 5 times per week for 12 weeks. That's a lot of
exercise, but it helped the subjects lose an average of 8.2 pounds, which is great - I was positively surprised by the results.

So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!

Back to the study, the variance in fat loss between individuals was huge. Check this out...
The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.

The scientists think they know where things went sour. They classified the subjects into 2 groups, called the "Compensators" and the "Non-compensators".

The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.

Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge "compensatory" increase in appetite experienced by this group.

Does your appetite increase when you do slow cardio? If it does,
research shows it will ruin your cardio efforts.

So if your cardio program is not working for you, check your
appetite and calorie intake to see if you are "compensating" for
your efforts. If you are, you might be better off using a program
of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.

As Australian Professor Steve Boucher has shown in research,
interval training increases hormones called catecholamines. And
increased catecholamines can reduce appetite, among other fat-
burning benefits.

In the real world, few people lose 33 pounds after 12 weeks of
cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.

So again, check your appetite, and consider giving high-intensity
exercise a go for your next workout program.

Beat the curse of cardio with high-intensity Turbulence Training.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Learn about the "Dark Side of Cardio" in the free report from Craig Ballantyne at www.TurbulenceTraining.com. Craig 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 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

_______________________

So there you have it. If you need to lose weight and you are fighting a battle, you can follow other good workout routines such as suggested in the article above, and even enjoy a good home exercise routine.