In the midst of my moving this week I lost my internet for a couple of days and also I struggled with my regular meals. It has been a tough week with a little more bigger less frequent meals and I have really been feeling it with less energy and more bloatedness when I have been eating

Anyway this morning I found three great eating tips from Craig Ballentyne, the creator of Turbulence Training and I though they would be great to share.

1) Make NO Excuses at the Buffet Dinners…

…On Tuesday evening, there was a seminar reception buffet dinner.

It featured pasta, beef tenderloin, lots of breads and cheeses, seafood, vegetables, and fruit. Lots and lots of food. Plenty of opportunity to overeat…or eat well. Read the rest of this entry »

Thanks for visiting. To get started why not subscribe to the 21 day fitness plan at the top of this page. Look in the red box, it is right there.. Thanks Bill

As I have mentioned a few times before and offered bonuses upon, there are three diet, weight loss, or health improving plans that I have reviewed. The plans are really very different from each other and I often get questions about which is the best based on a persons attitude and often which is the best of the three for me. These plans are:

Burn The Fat

Fat Loss for Idiots

Turbulence Training

I have a lot of questions coming at me about which of these is the best and I wanted to make sure that I answered these questions before I move on to writing about any other plans and programs in the future.

Any weight loss program to me has two components, exercise and diet. Here is where the above diets sit in those categories. Read the rest of this entry »

Craig Ballantyne of Turbulence Training sent this email about what to do to keep yourself motivated to workout even when you don’t feel like it.

There will be days (everyday?) when you don’t feel like doing your workout.

Sometimes you don’t want to get out of bed.

Sometimes you don’t want to leave your office because you feel like there are too many deadlines (but this is when you need a workout the most!).

Sometimes you don’t want to end story time with the kids only to head down to the basement gym.

It even happens to me.

But I knew how I’d feel like a million bucks after the workout.

And in the end, I know I can’t let myself become “soft” and start skipping workouts. I have to lead by example.

But if you are set on achieving a goal, then when it’s workout time, come heck or high water you’ve got to bear down and do the job.

Workout Motivation Tips

1) Reward yourself. Finish your workout and treat yourself to a magazine, a TV show, some extra time with your family, some new songs for your IPOD, or even a little extra time for yourself.

2) Or set up a punishment for missing workouts. Skip the workout, put $20 into a jar to spend on home repairs. Make sure your spouse controls the jar.

3) Review your goals everyday and every night. Keeping your goals fresh in your mind will help you stay on track.

4) Realize that the hardest part of the workout is often getting your butt to the gym. Once you get 5 minutes into the workout, you will be over the hump. So tell yourself, “I’ll just go in and do 1 set of the first 2 exercises, then I can go”. Next thing you know, you’ll have done the entire workout.

5) Visualize yourself doing a great workout and finishing strong. Get yourself mentally prepared and you will literally have better workouts each time.

6) Crank the tunes. Seriously, nothing motivates like music.

7) Get social support. If you have a workout partner, you’ll feel like crap if you let them down. Or become accountable to everyone in the Turbulence Training workout forums…if you don’t post your workouts, they’ll track you down and demand to know why you’ve fallen off track! So online or offline, get everyone on your side!

Now get out there and kick the fat to the curb,

Craig Ballantyne, CSCS, MS

I have been planning and putting this offer together for a while now and it is nice to finally unveil it on the blog. As I hope you have seen I have done reviews of the three big internet weight loss and fitness programs. The programs are:

Fat Loss for Idiots - This is a customized online diet program that comes with a handbook to help you through your diet to lose weight.

Burn the Fat Feed the Muscle - This is a mammoth 350+ page book written by a natural bodybuilding champ that shows you how any normal overweight person can lose fat and gain muscle through a special diet and good exercise.

Turbulence Training Program - A three day a week weight training program that will help you lose fat while gaining muscle. Not the standard way that most people workout but in fact a new program that is done in just 45 minutes 3 times per week.

The above links are direct to the sales pages of the programs but if you want to see my reviews you can just click on the links on the right side of this page. Each of the programs are only $39 so you can choose any of them and know that you won’t get soaked for a bunch of money, they are all really cheap. Read the rest of this entry »

I got an email from Craig Ballantyne of Turbulence Training and today he dropped an article that he said I could reprint to my blog so here it is. The article is about all the ways that you can make sure that you do not gain any weight this holiday season. I hope you learn some tips from it.

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

I was at a big event last week and was reminded how important it is to have strategies for this season of high-calorie parties and busy schedules. But I get ticked off by the tired old suggestions you find on the Internet or in magazines like Woman’s World.

Often the suggestions are lack any substance, because the writers don’t want to imply you actually have to make a sacrifice to succeed. They make fat loss sound easy, as if all you had to do was park at the far end of the parking lot and you’d burn all the calories from 5 shortbread cookies. Read the rest of this entry »

I was in the midst of writing an article about losing belly fat and how spot reducing does not work for losing belly fat when this email from the creator of turbulence training came to me. It seems that he has evidence that belly fat can be reduced through weights and circuit training but not strictly fromn cardio and situps

But did you know the best way to burn belly fat is a shock to most men and women?

Even most personal trainers usually guess, “Crunches”, “Situps”, or “aerobic cardio” as the best way to lose stomach fat.  But none of those work best, or even work at all!

In fact, I often get asked, What’s the best way to burn fat and lose my belly? Do aerobics work better than interval Iraining? Does resistance training help at all? What should I eat to lose stomach fat? All of those are common questions.

But here’s the truth. Cardio is not the best way to burn fat.

In fact, I’ve met very few people who have successfully used cardio to lose stomach fat. And most of those people were young men, and anything works for them when they want to burn fat.

If you want to lose stomach fat fast, you need to increase the intensity of your workout by using both resistance training and interval training to lose stomach fat.

Read the rest of this entry »

Now that you have decided that you are going to start doing weights and doing them at home I am sure that you are starting to think of all of your options and when and how and how oftern. Well I can answer those for you.

The best way to get started lifting weights is to setup a schedule. For most people starting to lift weights the best time to start lifting is Monday, Wednesday and Friday evenings or mornings. Mornings have to be the best bet because as we all know the day seems to have it’s own way of breaking up our plans for the evening and consistency in lifting weights is the key.

I find in getting started lifting weights you should do a bit of circuit training. The turbulence training program talks about how to do this but in essence this is what you do. Make sure that you stretch and warm-up and get yourself nice and loose and then do 10 reps of each of the following as one long set.

1. Bench press (for chest)

2. One armed rows (back)

3. Military dumbbell presses (shoulders)

4. Lunges (legs)

5. Curls (biceps)

6. Tricep extensions (triceps)

7. Situps or crunches (abs)

That should take you about 5 to 7 minutes and after that you deserve a bit of a rest. After you have done them all like this once you will be winded but after a 2 or 3 or even 4 minute rest you will be able to go again and do the same thing.

Try to do three sets of this routine. It should not take you more than 20 minutes to half an hour. If you do not know how to do each exercise then go to youtube and find the exercises.

After you have done this I hope that you feel a great sense of accomplishment. Doing weights like this is a great way to get yourself into better shape and after doing this three times a week for a couple of months you are going to feel stronger then you have ever felt in your whole life and your metabolism with be moving faster therefore helping you lose more weight. Another thing to remember about lifting weights is that any muscle that you gain will force your body to burn a lot more calories just for maintenance so you will have a bit of a double whammy to aid you in your weight loss.

One last thing. The day after your first few workouts like this your muscles may be sore. If they are very sore then you can take some aspirin to take away the pain but as the day progresses the muscle pain will go away. This is natural but if it is really bad soreness that you are feeling then it is important not to push yourself quite as hard as you did last time.

If this workout causes more then just soreness. There is a chance if you are not warmed up properly that you can pull a muscle. If this is the case I really urge you to go to a doctor and make sure that you are not hurting yourself. Doing weights is about making your self healthier not hurting yourself.

I wanted to post this question and answer from the guy that created the Turbulence Training program because I know how many people just run through their cardio without doing it the right way. It is not a pleasant jog or a sprint you are looking for but instead something in between that you should strive for. Read on….

Question
I’ve been told to exercise in my “fat burning zone”. What’s the best cardio method for weight loss.

Answer:
Cardio is not the only solution.

Clearly it adds to the energy deficit and overall calorie balance that favors fat loss.

BUT it’s not the “be all & end all” of fat loss success - and that is anecdotally supported by the number of overweight distance runners.

I almost never recommend long, slow cardio…simply because no one I train or consult with has the time for this, and it doesn’t work any better than shorter, less frequent, more intense interval training sessions.

Five or six days of 45-minute cardio sessions in my fat-burning zone? Yeah right, like anyone has time for that.

If I told you that you could get the same results (or better, as recent research suggests) in three 20-minute interval sessions each week as you could from three or five 45-minute slower cardio sessions each week, which would you choose?

Yes, intervals feel about 10x’s harder than regular, slow, boring cardio. And yes, you won’t be able to read your people magazine when doing intervals. And you might breath a little heavy. So if you’re worried about sweating, than maybe fat loss isn’t for you.

But if you don’t mind going against the crowd, intervals are worth every second for the superior results.

Now here’s one reason why Turbulence Training may actually work better for women than men…

More women tend to start Turbulence Training after having spent months or years using slow cardio and light (if any) weights. And selfishly, I could not be any happier - because when these dedicated women start using the shorter, more intense strength and interval sessions they make rapid progress and make me look like a genius.

The accolades come pouring in…I have dozens of testimonials from women thanking me for saving them TIME while helping them finally breakthrough stubborn fat loss plateaus (and eliminating the pain from their overuse injuries that occurred due to high volumes of cardio). Their words make me feel like a million bucks because the Turbulence Training workouts are making these women feel like a million bucks.

Turbulence training is the newest popular weight workout routine that is based on articles and research done by Craig Ballantyne. I am not sure how you feel about Mens Health and Mens Fitness magazines but they really are to me a more well rounded Muscles and Fitness magazine for people in their 20s to 40s not full workouts but the magazines are more about keeping and getting into shape and the Turbulence training method concepts are the cornerstone of both of these magazines.

So what are the ideals of Turbulence training? Well of course muscle building and weight loss.

Turbulence Training Muscle Building

Using only three 45 minute weight workouts a week Turbulence Training will build muscle.

Turbulence Training Weight Loss

This turbulence training workout system because of the types of exercises, sets and reps that you do will help you lose weight.

The foundation of the Turbulence training system is the workout. The workouts are intense workouts that are based on all of the principles that I have already talked about in this blog but are put together is a way that is truly unique and effective. There is no crap that you do not need and anyone in decent shape should be able to do these exercises.

One thing to note is that because of the intensity of these workouts you may need to be in OK shape to start this workout system. If you are in horrible shape then the turbulence training workout system will not work quite as well but as your condition gets better the results will be better. Some may disagree with this but the fact is that you are using the muscle that you already have to get even stronger and to burn the most calories.

Regular cardio training like running or biking or stair climbers or treadmills or rowing machines are not part of the turbulence training program which is nice for many people as the hours in the gym on this kind of equipment to some people can be very boring.

Turbulence Training Steps

1. Train 3 days per week. Alternate between Workouts A & B.
2. Each workout will be resistance training followed by Interval Training.
3. Perform 2-4 sets per exercise and 6-8 repetitions per set.
4. Pair “non-competing” exercises in supersets.
5. Rest 1 minute between exercises.
6. Perform 2 warm-up sets.
7. Conclude each workout with Interval Training.
8. Change the exercises in the workout every 3 weeks!
9. Get your nutrition together! Decrease your calorie intake by eliminating processed carbohydrates and some saturated fat from your diet.

The one obvious missing part of the Turbulence training program is the lack of a diet plan. Craig Ballantyne is much more interested in the weight and exercise part of the fat loss equation then he is the diet part.

One thing that I think would be great for someone to do is to pair the fantastic weight loss workout through the turbulence training program and then use the fat loss for idiots cycled diet to get your nutrition and diet part right. This could be a fantastic one-two punch to make real weight loss progress.

For a great workout program I would highly recommend the Turbulence training program and urge you to visit the site to learn more right now.

I am such a supporter of the Turbulence Training system that as a bonus I am offering you four free e-books if you purchase Turbulence Training though a link on this page.

The e-books are:
-101 Diet Tips (A great addition to everything else you will learn here)
-Skyrocket Fat Loss (A Tom Venuto Interview that spans 41 pages)
-Training and Nutrition Secrets (65 pages of secrets that almost no one knows)
-Losing weight without starving yourself (61 pages about…well I guess the title says it all)

After you have purchased Turbulence Training just email me at bill @ nadraszky . com (just click the link) and I will forward the books to you.