November, 2010

Nov 10

Turbulence Training Seminar – Part 3 of 21

CLICK HERE for a FREE WORKOUT!! Ideas are great, they are what spawn change, but to really position yourself to realize those ideas you need to set in place some concrete goals for yourself. By setting goals, you hold yourself accountable and provide a measuring stick for your progress, whereby you can stop at any point and assess your progress. There are two types of goals; outcome goals and process goals. Outcome goals encompass both long term objectives and short term objectives. Goals to lose 20 pounds of fat or gain 10 pounds of muscle are both examples of outcome goals. Process goals on the other hand, are the things we do to achieve these outcome goals. So in the example of losing 20 pounds of fat, you might decide to plan meals ahead of time, prepare meals on Sundays, workout 3 days a week, etc. So, next time you set out to do something, be sure you have set out both the outcome goals and process goals and your success rate will jump immensely. The Perfect Diet What is the perfect diet? The media will have you believe that it is something we should all strive to attain. But, there’s no such thing as a perfect diet. At one time it was Jenny Craig, and then it was the South Beach Diet. The perfect diet continuously changes according to the latest fad! So, forget what the media is saying for a minute, and realize that the perfect diet is unique to each person. What works for one, may not work for another. Visit Turbulence Training to get

Nov 10

Turbulence Training Seminar – Part 2 of 21

CLICK HERE for a FREE WORKOUT!! When people think of fat loss, the first couple of things that pop into their heads are diet and exercise, but rarely is mindset ever even considered. Yet, mindset is probably the most important element to fat loss. If you can develop the proper frame of mind when it comes to diet, exercise, and weight loss, you will then have a powerful ally in your corner. So, let’s have a look at some of the ways you can shape your mind and prepare for fat loss. Q. I have bad weight gaining habits, how can I get past them? A. Form a positive association. If you take something you don’t like (bad habit) and connect it with something you enjoy, then your chances of changing that habit will be much greater. Q. How can I stay motivated? A. Track, track, and track! You need to know whether or not you are improving each and every time you hit the gym and the kitchen. So be sure to track your workouts and jot down the foods you are eating on a daily basis. Also, if you can track your body’s response to different stimuli, including food, workouts, and sleep, then you will have a much clearer idea of what habits are producing the most positive fat loss results and vice versa. Q. What are some tricks to prevent mindless eating? A. Mindless eating is a terrible habit that severely hampers our fat loss goals. So, some simple, yet effective tips that I like to follow include, brushing my teeth after a meal, chewing gum, and just getting up

Nov 10

Everything You Need to Know About Interval Training for Fat Loss in Brussels

www.turbulencetraining.comVisit Turbulence Training to get your FREE sample fat burning workout. Click here to get started And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here People always ask me what the best form of interval training is and basically, when it comes to fat loss, it just doesn’t matter. As long at you are doing some form of interval training and you’re doing it consistently, then that’s what matters most. So, you may have heard people talk of the Tabata training where you go really hard for 20 seconds and then follow that with 10 seconds of easy recovery and repeat that cycle for 8 times. That’s fine, but what I want to convey is that there is nothing magical about Tabata when comparing it to say 30 seconds hard, and 60 seconds easy. Personally, I prefer to follow the latter training outline because it’s a lot easier to do with machines. We need to understand that at the end of the day, it’s going to give you the same results. Some people may want to finish their interval training portion of the workout faster, and in that case, you may want to follow the Tabata method. If you’re doing 20 and 10 for 8 cycles, then that’s only 4 minutes! A quick yet super effective workout. You may have also heard about the research on interval training showing 3-6 minutes of exercise per week, is as good as

Nov 10


CLICK HERE for a FREE WORKOUT!! This is the Bodyweight 250 Challenge, meaning you will do 250 repetitions of varying bodyweight exercises done back-to-back-to-back with as little rest as possible. You may, however, need to break up an exercise into blocks in order to get through it. Just be sure to finish all the reps before moving on to the next exercise. To start out this bodyweight workout, you’ll begin with either 30 Rope Jumps or 30 Jumping Jacks. For the jumping jacks, stay on the balls of your feet to really get the explosive lift and keep your hands straight up over your head. After that you will move into 20 Close-Grip Push-ups. In this exercise, keep your elbows tucked into your sides. Immediately following the push-ups will be 10 Jumps. Be sure to jump right back up as soon as you land. After the jumps you will complete 10 Pull-ups. So, with an overhand grip andslightly wider than shoulder-width apart, start from a dead hang position and pull your chest up to the bar and then slowly lower back down. The next exercise in the Bodyweight 250 is 40 bodyweight Squats. Place your arms straight out in front, push your hips back and squat down and up. From the squats, go right into 25 regular Push-ups. Next up in this bodyweight workout is 20 Walking Lunges (10 per side). You’ll follow the lunges with an upper body exercise known as Inverted Rows. In this exercise you’ll do 15 underhanded rows. So, place the bar at hip height, grab an

Nov 10


CLICK HERE for a FREE WORKOUT!! The musclce groups that are often overlooked when building a beach body are the deltoids, the lats, and the upper back. A lot of people just focus on the chest, bi’s and tri’s, but if you really want to stand out on the beach with a nice V physique, then you need to train your shoulders and your upper back. Here is a short 10-minute workout that you can do when you’re pressed for time or add it to your regular workout to help you build muscle in the right spots. The first exercise is a dumbbell Shoulder Press, choosing a weight that you can do 8-12 times. From there you will immediately go into a dumbbell Row, again, choosing a weight you can do 8-12 times. From here, you will rest one minute, and then repeat two more times for a total of three supersets. Okay, so with the shoulder press, stand with a slightly wider than shoulder width stance. Next, press the dumbbells up and in overhead, and then slowly lower down and out. Repeat 8-12 times. Immediately from here, kneel down on the bench, with your hand flat on the bench as well, with a slight bend in the elbow. Next, with your other hand at arm’s length, row the DB up to your abdomen, keeping your elbow tight to your body and your back flat. Doall reps for one side and then switch sides. Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started And to get access to the #1 weight loss secret of

Nov 10

Advanced 15 Minute Express Workout B

CLICK HERE FOR A FREE WORKOUT! This is workout B from the Advanced TT 15 Minute Express workout. In this circuit, you will do 5 exercises in a circuit format for 12 minutes and finish with 3 minutes of interval training at the end. The TT Express programs are all about getting you the maximum results in the minimum amount of time. This will take you about 4 minutes your first time through the circuit, so go through it as more of a warmup. In the 2nd, 3rd and 4th time, go at a harder pace. Start out with 30 seconds of jumps. Jump straight up and land soft. Move into pull-ups with an overhand grip for another 30 seconds. Move onto 30 seconds of push presses with palms facing in. Press up and slowly lower back down as you add a little dip. Next, move into 30 seconds of reverse lunges per each leg. The next exercise is 30 seconds of a plank on a ball, holding your abs in and your body is in a straight line. Now you will finish with interval training by doing 15 seconds of sprints followed by 15 seconds of rest and recovery. Move back to sprints for a total of 6 rounds. That completes thisworkout. Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here

Nov 10

Fat Loss Workouts with TT Depletion Workout A

CLICK HERE for a FREE WORKOUT!! Since you’re only working out twice a week with the Depletion workout, you need to be working as hard as you can. So, in workout A, you are going to do a series of 30 second exercises with no rest in between for a period of 20 minutes in total. To start, you’ll do Kettlebell One Arm Swings. Bring the KB back between your legs and drive through your hips to bring the KB up to shoulder height. After 30 seconds switch over to the other arm and repeat for an additional 30 seconds. Immediately following the swings, go to the ground and do either regular Push ups, Close-Grip push-ups or any other variation you choose, but you have to do it for 30 seconds. Once you’ve gone for 30 seconds you’ll move into Bodyweight Squats. With your back flat and chest up, moveyour hips back and squat down. Again this exercise is for 30 seconds. After the squats, you’re back down to the ground for 30 seconds of Mountain Climbers. Note, this is 30 seconds total, and not per side. So, in a regular push up position, bring you knee up to your chest and then back out, alternating sides. The next exercise is Front Loaded Lunges. This can either be done using a dumbbell or a kettlebell. So, place the DB in front of you and lunge forward. Be sure to drop your hips down, and drive up on your front heel, while alternating sides. Alternatively, you can do bodyweight lunges or the Lunge Jump. Once you’ve finished your lunges, without rest, start

Nov 10


CLICK HERE for a FREE WORKOUT!! There are four weekend challenges as part of the Bodyweight 500 workout program. Each week you will do a Bodyweight challenge and if you finish under the allotted time, then you graduate into the next week’s challenge. This video will outline the Bodyweight 100 challenge. To start, you will perform 20 prisoner squats, maintaining good form by keeping your elbows back and shoulders blades together. Immediately following the squats, go directly into 20 push ups. If you cannot do 20 repetitions straight, then you can break it up however you desire, or do as many as you can and take a rest. Next, you will do 10 jumps. After the jumps, you will complete 10 repetitions of the inverted row, using an overhand grip. Then immediately go into 20 lunges, alternating sides. Once you’ve done all the repetitions for the lunges, move on to 15 closed- grip push-ups. For this exercise you want to place your hands shoulder- width apart and your elbows tucked into your sides. Again, if you can’t do 15 in a row, then you might do 5, then 5, then 5. To finish off you will do either 5 chin-ups or 5 more inverted rows for a total of 100 repetitions. Now if you don’t make the cut-off time for the Bodyweight 100, then you will repeat this challenge the following week. However, if you do manage to beat the time, then the next week you will move up to the Bodyweight 200.Visit Turbulence Training to get your FREE sample fat burning workout

Nov 10

workout supersets

CLICK HERE for a FREE WORKOUT!! This one of the most popular questions in our mail bag; what is a superset? A superset is a pairing of two exercises back-to-back with little to no rest. So in the example I am going to outline, I’ll do a dumbbell split squat followed immediately by a dumbbell bench press. For the DB split squat, do all the repetitions for one leg and then switch over to the other leg. Once you have completed all the repetitions for the split squat, with little or no rest go immediately into the DB chest press. Once you have completed the repetitions for the chest press, then you are done the superset. In the Turbulence Training workouts, you will rest one minute after the superset and then repeat up to 3 times, whereby you will then move on to the next superset in the workout. Moreover, in the TT workouts, the supersets you will find are either a pairing of upper body exercises with lower body exercises or a pairing of pushing exercises with pulling exercises. This allows you to get more work done in less time, boosting your metabolism, and getting more exercise for more muscle groups, while giving you a faster workout than most traditional bodybuilding workouts.Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence

Nov 10


CLICK HERE for a FREE WORKOUT This is workout B from the Turbulence Training Hot Zone program. It starts out with a really powerful superset for your upper body and upper back. In the first set you’ll double up by doing an incline press to flat press for eight repetitions each. And although you’ll be tired after doing the incline, because you will follow with the flat press, you should still be able to do the same amount of weight. You’ll then go immediately to the underhand inverted row to form a triset to start out this workout. So, with the bench at a 45 degree angle, bring the dumbbells down and out and then up and in. After this, immediately flatten the bench and repeat another 8 reps for the chest press. From here, go right into the inverted row. Place the bar at hip height and take an underhand grip on the bar. Next, row your chest up to the bar, making sure to squeeze your shoulder blades together at the top position. After you’ve completed all sets for the first group of exercises you’ll then challenge your legs and abdominals with dumbbell Step-ups and stability Ball Rollouts. For the step-ups, place the dumbbells at your sides and put one foot up on the bench. Next, use your hamstrings and glutes of the lead leg to pull yourself up and then slowly lower yourself back down. It’s important to keep that lead leg up on the bench the entire time. Doall reps for one side and then switch sides. Go right into the rollout exercise and start by