Friday, May 31, 2013

[free video] 10-minute bodyweight "Punisher" workout

In just 10 minutes you can set your metabolism on fire for the next 24 hours.
Try this workout for free and let me know what you think.

Click on the image or link below to get your FREE workout.
Why is it called "The Punisher"? Just watch the video and you'll see! 
You'll also get hooked on these short, NO-Equipment Home Workouts that you can do anytime, anywhere.
Boost your metabolism with body weight workouts!!!

PS - Now there's no good excuse for missing a workout... not when the "Punisher" only takes 10 minutes and you can do it ANYWHERE.

Gym Rat or Not, Don't Forget to Do This at the Gym

Wouldn't it be nice to end every active week with an intense deep-tissue massage to help ease your muscles? But since we can't always spring for a trip to the spa, here's what we can do — use the foam roll at the gym.

You may have seen people in the gym foam rolling and think it's just for serious athletes or gym rats, but that's not the case. But there are many reasons why massaging out the tight knots in muscles is an important part of your workout routine, even if you already stretch regularly. Why? Because no matter how much you stretch, the build up of fascia that creates muscle knots that won't go away, which can lead to many different problems.

The aftermath is clear: not only are you working new sets of muscles (meaning new ways of being sore) but you are also realizing how much more you need to be foam rolling. Tim Rich, trainer at Crunch Gym, says that everyone, avid athlete or not, should be using those long spongy cylinders daily. Read on for why and how you should be foam rolling every day.
  • Helps prevent common injuries. One of the most important reasons for a regular foam-rolling routine is to prevent those often too common exercise-related injuries. Many runners, for example, become painfully well acquainted with their IT band if they don't take care to massage the band of tissue. IT band syndrome and other similar flare-ups can be caused by too-tight muscles. Foam rolling every day ensures you are massaging away fascia buildup in your muscles, in order to help prevent those areas from becoming injury trigger points.
  • Helps you de-stress. Had a hard day? Foam roll your worries away. Digging for those knots "releases tension that is built up in the connective tissue to keep you less stressed," says Tim. He recommends a simple all-over body routine in order to combat the "desk posture blues" that happen from sitting too long in the office.
  • Keeps you flexible. Building up your flexibility is key for any fitness routine, Tim says, which means you constantly should be stretching and doing exercises that'll help you gain flexibility. Stretches that lengthen your hip flexors, for example, can help combat tightness from sitting as well as lower back pain.
The more regularly you use a foam roll on your tight muscles, the less painful it'll be. Ready to roll? Here is a video on how to foam roll your quads and IT band for elongated, flexible, and injury-free thighs and happy knees.

Friday May 31th Workout "End of the Month Workout"

Logging In Today

Inward Step
External Rotations
Bend and Reach

5 200 meter Sprints under 30 seconds
(1. 26.3sec 2. 26.8sec 3. 27.2sec 4. 27.3sec 5. 28.7sec)

100 Burpees with Push-Ups
100 Clap Push-Ups
100 Depth Box Jumps (36in Platform)
100 Power Lunges (Switching Legs in Mid Air)
100 Bicycles
100 Squat Jumps
=600 Repetitions

Cool Down:
Foam Roll

My name is Eddie Smith. High School Baseball Coach, NASM Cerified Personal Trainer, NASM Corrective Exercise Specialist, NPTI Certified Personal Trainer, NPTI Nutritional Specialist, BA Exercise Science, Former College Sports Athlete (cross country, indoor track, and baseball). Check out my site A website designed to give pitchers the resources on their path towards success.

Thursday, May 30, 2013

The Herschel Walker Diet, Workout, Push-ups Routine. The Guide to Eat, Train and Think like Herschel Walker

Article by papastar

So why would you want to follow the Herschel Walker Diet and Workout Routine? Why would you want to think like him? Because at 48 years old he his in better shape than anyone I have ever seen. His routine is incredible and his insights are amazing. But his lifestyle is very simple and after all Leonardo da Vinci said “simplicity is the ultimate sophistication”. By the way Herschel Walker is my personal hero right now. The guy is a freak. I am going to do my best to eat, train and think more like him. Read the following and you’ll see why…

Herschel Walker just like Da Vinci knew that simplicity works... By the Way these are drawings Da Vinci did of the human shoulder. His drawings of the human body are incredible.

A Diet so simple ANYONE can do it and why EVERYONE should be doing it…

So what is the Herschel Walker Diet? And what makes it so simple and work so well. Herschel Walker eats one meal a day. He says he simply has never been a big eater and everyone in his immediate family is this way too. Many of his family members have lived into their high 90’s and early 100’s while still being healthy and active.

This doesn’t surprise me at all. There is a lot of science out there indicating that weighing less and eating less equals dramatically longer lifespans and less disease. Many doctors and scientists believe this is because the body functions better at a lower body weight and fat percentage and that giving the digestive system breaks from digesting allows it to stay healthier and more disease free since less food is going through it and “polluting” it.

I'd have to say these picutres prove that eating less and natural body weight lifts work. It's pretty amazing really.

Intermittent Fasting is becoming very popular in the diet and fitness industry. I  fast regularly. Five days a week I eat one meal which is dinner. I always feel much better, less bloated, have more energy and am much more productive on days I only eat dinner.

What Does Herschel Walker Eat?

So we know what the Herschel Walker Diet is now, but what does he eat? He says he doesn’t ever eat red meat. He says most nights he has a little fresh poultry with a salad and little soup. That could be anywhere from 400 to 1,200 calories depending on dressing used, and whether or not the soup is cream or broth based. But if you are only eating one meal it doesn’t matter. You are going to be shredded eating this much (or should I say little) as long as you are doing some resistance training. And the Herschel Walker Workout regimen has resistance training so it makes sense why he looks the way he does. But before I get into the workout I wanted to mention the macro nutrients in his diet. You can tell he gets plenty of vegetables and a little protein. Plus the soup and salad add a lot of volume with very little calories making him feel full but without consuming a ton of calories.

The Herschel Walker Diet proves you don’t need hundreds of grams of protein to have a lot of muscle mass like body builders and meat heads will tell you. 40 to 80 grams per day is more than enough to support your muscles. I have said before and science has proven: If you lift weights/partake in regular resistance training you will grow/keep your muscle mass. The only thing that determines whether you grow or keep muscle is how hard you train. If you progressively lift more (weight or reps) and challenge your body you will grow more muscle and increase strength. If you just do the same thing for weight lifting every day all year you will only keep the muscle you have. It’s that simple. Really.

This picture weirds me out. But despite the artistic form of the body being a little uncomfortable to look at in this photo it's more evidence Herschel is a freak.

The Herschel Walker Workout Routine

So this is going to be quick. Herschel Walker says he has never lifted weights for his workout. That’s not to say he’s never picked up a dumbbell or a heavy bar. I am sure he has he is a former Heisman trophy winner, NFL Superstar, and current MMA fighter. However, for his workouts he doesn’t lift weights and he never has. This is his workout routine.
Every Day:
  • 750 to 1,500 Pushups
  • 2,000 to 3,500 Situps

That’s it. And he is this ripped and has been this ripped since High School. He jogs a little, sprints or does HIIT a little. But not regularly not even once a week. Currently he is training as an MMA fighter so he spars and rolls around on the mats, but it isn’t significant calorie burning or resistance training happening there. It really is just the push-ups and sit-ups for his muscle mass. But MORE IMPORTANTLY it is the DIET specifically the low calorie diet and regular fasting throughout the day that makes him look so shredded and have such a low body fat.

So eat less, do a lot of push-ups and sit-ups and look ripped to shreds.

*Note* The following video is over 15 years old. Herschel Walker no longer does pull-ups and dips everyday. He did at one point, and I recommend you do them as well for variety and overall health. The hands position thing he mentions also tells us that variety is key. Mix your body weight workout up. Think of every way to do push-ups, sit-ups, pull-ups and dips. It will make it more fun and train your body better while making it look better too.

The Secret Benefit of Fasting
Sure you could eat low calories but spread it out over the day. You would lose a lot of fat. But you would miss out on the secret benefit of fasting. And that is the scientifically proven FACT that fasting for 18 to 24 hours (technically upwards to 36 hours but that isn’t very practical) increase Human Growth Hormone (hGH). This increase in hGH gives you more energy, speeds up fat burning and increase muscle growth. Sign me up.

Think Like Herschel Walker

Herschel said something in an interview on PTI (an ESPN show) on January 27th, 2011 that I thought was pretty genius. Simple but genius.
“We worry too much. We worry too much about everything. I think that’s why we die, we just worry too much”
I know, I know it’s not that earth shattering and science can’t help prove jack about that statement. But stress is an awful beast. It causes us to feel like hell get more sick and be less productive. Let’’s all stop worrying so much and be happier. We need more positive energy in our lives and more happiness. We will live longer, and healthier. We will be happier while we’re doing this too.

Final Thought

Eat Less. Do a workout that involves resistance training. Worry less. Look ripped. Be happy and positive. It will do wonders for your life.

 Herschel+Walker in EA Sports Pro-Am

Thursday May 30th Workout

Logging In Today

Warm up:
Inward Step
External Rotations

11.2 Mile Run to Arlington Cemetery

125 Pull-Ups
125 V-Ups
275 Walking Lunges
375 Push-Ups
100 Step-ups
100 Hanging Triceps Dips
=1100 Repetitions

Cool Down:

My name is Eddie Smith. High School Baseball Coach, NASM Cerified Personal Trainer, NASM Corrective Exercise Specialist, NPTI Certified Personal Trainer, NPTI Nutritional Specialist, BA Exercise Science, Former College Sports Athlete (cross country, indoor track, and baseball). Check out my site A website designed to give pitchers the resources on their path towards success.

Wednesday, May 29, 2013

Wednesday May 29th "Hump Day Special"

Logging In Today

Hand Walks
Feet Angled out Slow Squats (1-2-3-4-5 cadence)
External Rotations

20 100 meter Sprints

100 Burpee w/Push-up
100 Body weight Rows
50 Wind shield Washers
100 Squat Jumps
200 Jumping Jacks
50 Basketball Rim Jumps (after one jump-immediately into the next jump without stopping to reload)
100 Mountain Climbers (1-2-3-1 cadence)
=700 Repetitions

Cool Down:


Tuesday, May 28, 2013

Tuesday May 28th Workout

Had a 3 Day Off So No Workout On Monday Folks! Relaxing Day Off. Today I was back at it. So....

Logging In Today

Bend and Reaches
External Rotations
Arm Circles

11.2 Mile Run To Arlington Cemetery
2 100 Meter Sprints

250 Walking Lunges
350 Push-ups
100 Leg Lifts
100 Sit-ups
100 Pull-ups
100 Hanging Triceps Dips
100 Stability Ball Leg Curls
=1100 Repetitions

Cool Down:
Foam Roll Deep Tissue Massage

My name is Eddie Smith. High School Baseball Coach, NASM Cerified Personal Trainer, NASM Corrective Exercise Specialist, Former College Sports Athlete (cross country, indoor track, and baseball). Check out my site A website designed to give pitchers the resources on their path towards success.

Friday, May 24, 2013

15 Sneaky Duct Tape Hacks for Health and Fitness

By Laura Newcomer,

There’s no doubt about it: Duct tape has adhered itself to American hearts. Invented to help the war effort during World War II, duct tape originally went by the moniker “Duck Tape” because of its ability to repel water. Once the war was over, civilians started using the tape in construction. For a while it was used most commonly to hold metal air ducts together, earning the silver-gray adhesive its second (and current) name: duct tape. Pretty soon, consumers realized the tape was good for more than adhering ducts; it’s an incredibly versatile tool that has been used for anything from the Apollo 13 mission to making prom dresses. Turns out, the magical stuff also has some neat uses for the health- and fitness- inclined. Here, we’ve rounded up 15 of them.

1. Remove Warts
Apparently it’s not just an old wives’ tale. Studies of duct tape’s effectiveness have yielded mixed results, but some research does suggest regular gray duct tape can assist in wart treatment. To give it a whirl, cover up warts with duct tape every day for six days, then soak the warts in warm water on the seventh day and exfoliate them with an emery board or pumice stone. Repeat this process for as long as two months, and there’s a good chance your warts will be gone.

2. Prevent Blisters from Ruining a Workout
Avid runners, walkers, and hikers are likely familiar with this trick: When you first feel the symptoms of an impending blister (i.e., burning, friction, or irritation), apply duct tape over the irritated spot as smoothly as possible. If a blister has already developed, protect it from the duct tape’s glue by placing a circle of paper or gauze directly over the blister, and then apply the duct tape on top. Voila: Pain be gone!

3. Make an Emergency Bandage
If you’re nowhere near a first aid kit when someone develops a cut, apply some sterile, absorbent fabric to the wound (a bandana or strip of t-shirt will do in a pinch) and then wrap duct tape around the cut (applying firm, but not constrictive, pressure) to hold the fabric in place.

4. Make a DIY Mask for CPR
Needs to administer mouth-to-mouth don’t have a CPR mask handy? A strip of duct tape could help save a life. Fold big piece of duct tape over on itself (so that the sticky side isn’t exposed) and cut a quick slit to breathe through (important note: do this quickly).

5. Trap Bugs
No one wants flying insects buzzing around inside. Keep bugs at bay by hanging long strips of duct tape from the ceiling (like flypaper). If you’re looking to get a cardio workout out of your bug trapping, wrap a tennis racket in duct tape (sticky side out) and wave it around to trap the little critters.

6. Keep Socks from Slipping
Sliding around in your socks on tile floors is all fun and games until someone crashes and cracks a few bones. Skip the skid by attaching a strip of duct tape to the bottom of each sock in order to make a non-slip sole. (This one’s especially handy if you have kids.)

7. Make an Apron
Need to protect your clothes from getting messy while whipping up some healthy recipes? No problem — just make an apron from duct tape!  Or, heck, just make a whole water-resistant outfit out of duct tape.

8. Make Garden Labels
If you’re lucky enough to have a garden, keep your herb and produce beds organized with adorable garden labels made from aluminum duct tape.

9. Work Out — Intensely
A thirty-minute, high intensity interval training workout using nothing but duct tape (and an optional jump rope)? Count us in!

10. Get Stronger Arms
This move is super simple, but if the Marine Corps Times recommends it, we’re going to assume it’s pretty legit. Just hold a large roll of duct tape out to your side, and keep holding it there until you no longer can. Then repeat with the other arm.

11. Repair Ripped Camping Gear
Duct tape is one of the best tools to have around when it comes to preventing a camp trip from going downhill. Use it as a temporary fix for a hole in an air mattress or a rip in a tent or sleeping bag.

12. Improve Punching Accuracy
If you train with a punching bag, challenge your accuracy by placing little squares of duct tape on the bag to use as targets during a workout.

13. Correct Ski Issues
While out on the slopes, use duct tape to (temporarily) fix a broken ski pole or to reduce snow build up on skis — if snow keeps sticking to the bottom of your skis, simply apply a layer of duct tape. The slick side of the tape will prevent snow from collecting.

14. Make a DIY Sandbag
All you need to create your own sandbag (a great full-body workout tool) is a canvas laundry bag, a few heavy-duty garbage bags, some zip ties, some pea gravel, and (of course) duct tape.

15. Make a DIY Foam Roller
Foam rolling is a great way to relieve muscle tension, increase your range of motion, prevent injuries, and help with recovery. It’s pretty easy (and cheap) to make your own foam roller — all thanks to the power of duct tape.

Friday May 24th Workout

Logging In Today

Bend and Reach
Jumping Jacks
External Rotations
Arm Circles

11.0 Miles to Hains Point


Cool Down:
Foam Roll

                                          Today's Morning Picture

Thursday, May 23, 2013

Thursday May 23rd Workout

Logging In Today


100 Burpees with Push-ups
100 Clap Pushups
100 All Around The World Push-ups
100 Squat Jumps
100 40lb Dumbbell Rows with each arm
100 Sit-ups
100 Leg Lifts
50 Windshield Wipers
200 Jumping Jacks

Cool down:
Foam Roll

Wednesday, May 22, 2013

Wednesday May 22nd Workout

Logging In Today

Jumping Jacks 1 x 10 (1-2-3-1 cadence)
Shoulder External Rotations 1 x 25

11.5 Mile Run to Arlington Cemetery

300 Walking Lunges
300 Push-ups

Cool Down:
Foam Roll

Tuesday, May 21, 2013

Pros and Cons of Wearing a Sauna Suit

According to a series of Gallup polls conducted throught the 2000s, about 60 percent of Americans want to lose weight. Wearing a rubber sauna suit while exercising is just one of countless tactics people try in hopes of achieving their weight-loss goals. Wearing a suit raises your core temperature and increases the amount of sweat produced during exercise; however, their use produces few long-term benefits for weight loss and can be unsafe in many situations. Talk with your doctor before using a sauna suit for weight loss or any other purpose.

Short-Term Weight Loss

Using a sauna suit is a highly effective but potentially dangerous tool for facilitating short-term weight loss. When you wear a sauna suit, you lose water weight in the form of sweat. This type of weight loss is common among contestants in sports such as wrestling, boxing and mixed martial arts who must meet a certain weight limit prior to competing. While sauna suits are good for shedding water weight in the short term, there are few long-term weight-loss benefits associated with use of sauna suits. Wearing a suit does not increase the number of calories burned during exercise, and any water weight lost promptly returns when you rehydrate. If you do use a sauna suit, you should drink fluids immediately after exercise, as wearing the suit increases your core body temperature and can lead to to heatstroke, kidney damage and even death.

Psoriasis Treatment

While there is no evidence that sauna suits help with long-term weight loss, they can be beneficial for individuals who suffer from psoriasis. Psoriasis is a common skin disease that causes red patches and lesions to appear on the skin. Sauna suits are a key component of occlusion therapy, in which the patient wears the suit for a certain period of time each day. Occlusion therapy with a sauna suit is used to reduce lesions and improve skin condition. Although researchers do not entirely understand why occlusion therapy helps with psoriasis, research published in the International Journal of Dermatology suggests that the sweat produced while in a sauna suit reduces lesions by raising the calcium content of skin suffering from psoriasis to normal levels.

Sauna Suit Myths

Marketing materials provided by some sauna suits vendors claim that wearing a suit increases the quantity of calories and fat that you burn during a workout. However, there is no documented scientific evidence that sauna suits help metabolize fat at a faster rate or burn calories more efficiently. Some sauna suit makers also claim their product will remove toxins from the body through sweat; while the body does routinely eliminate some toxins via sweat, there is no evidence that using a suit increases the rate of toxin elimination.


Some prominent athletic governing bodies warn against the use of sauna suits for weight loss and athletic training. The National Athletic Trainers' Association strongly suggests that athletes avoid using sauna suits due to the risk of dehydration and serious heat-related illnesses. The National Collegiate Athletic Association, which is the governing body for major college sports, went a step further in banning use of sauna suits among governed athletes after several college wrestlers died while using sauna suits to cut weight. If you do choose to wear a sauna suit while exercising, you should drink water before, during and after exercise to ensure that you don't develop a temperature regulation or dehydration-related illness.

Tuesday May 21st Workout

Logging In Today

Bend and Reach 1 set of 10
Windmill 1 set 10
Arm Circles 20 forward 20 backward

10 Mile Run To Lincoln Memorial 1hr 06min

200 Jumping Jacks (1-2-3-1 cadence)
100 Pull-Ups
100 Platform Box Jumps
100 Power Switching Leg Lunges
100 Clap Push-Ups (Plyometric Push-ups)
=600 Repetitions

Cool down:

Monday, May 20, 2013

Monday May 20th Workout

Logging In Today

10 Mile Run To Lincoln Memorial

100 Pull-Ups
100 Platform Step-Ups
100 Dips
100 Body Weight Squats
100 Walking Lunges
100 Push-Ups
100 Leg Lifts
100 Sit-Ups
=800 Repetitions

Cool Down:

Cucumber, Bananas, Apples, Carrots, Spinach, Oranges, Strawberries, Celery Shake

Sunday, May 19, 2013

Diet Or Exercise

Diet and exercise, exercise and diet. Those are the two words we hear every day in our battle to lose weight and stay healthy.

I know many people who have started an exercise regimen or diet plan trying hard to get in shape, only to step on the scales a few days later and discover they haven’t shed more than a few ounces.

They look in the mirror, decide they’re a failure, and order a pizza.

So what’s the secret? What should you put your focus on in order to meet your goals? The answer is both simple and complicated…

Listen to what an expert has to say

Donald Hensrud, M.D the preventive medical specialist at the Mayo Clinic states that cutting calories is the more effective way of losing weight. The key is to consume less calories than you burn. 3,500 calories equals approximately 1 pound of fat. Cut 500 calories a day from your diet and you will shed a pound of fat in a week, far more quickly than trying to burn it off by exercising.

Don’t throw away your gym shoes yet, Dr. Hensrud also goes on to say that exercise is important because it helps maintain weight loss. Studies have shown that people who lose weight gradually, with a calorie controlled diet, will be able to maintain their weight better be getting regular exercise. Crash dieting without exercise often results in fast weight gain after the diet is stopped.

Identify the problem and find solutions

If you and your family are overweight, it’s time for a team meeting.  If you’re going to change habits of a lifetime it must be discussed first.  It’s even more important to do this if you and/or your partner have a family history of diabetes. Talk about the effects of diabetes, educate yourself and your family about the risks of being overweight. Point out how being overweight can affect social activities, confidence, and energy.  Then, just like a good salesperson, tell them the benefits of eating healthier. Make a list of consequences of good eating verses bad eating.

Sugar and processed foods are probably two of the biggest roadblocks in the effort to maintain a healthy weight. If you want to get in shape you’ve got to quit sabotaging yourself.

So the next step is to re-educate yourself about what you should be eating. Start in by choosing to add in more of the healthy foods you already eat. Ask yourself and your family “what fruits and vegetables do we like to eat?” (In the answer is none, then ask what they dislike the least)

Cut out as much sugar and processed foods as you possibly can. If you can get your family on board (with your sales pitch at the family meeting), you can clean out your pantry and throw away the junk food that is making you unhealthy. The truth is the human body responds better to unprocessed foods that are low in fat, salt and sugar. It may be difficult but it will pay high returns in better health and greater happiness.

It is easier (and more permanent) if you do it gradually. If the family gathers around the TV to watch Sunday football with chips, sodas and greasy hamburgers, start by substituting leaner hamburgers, or substituting soda sweetened with stevia. Gradually work your way toward whole grain hamburger buns, chips that aren’t fried and adding a veggie tray to the whole spread.

Also, expect some slip-ups. Don’t be upset if sometimes you give into temptation to eat things that aren’t healthy. Realize that the real mistake would be to give up and go back to your old unhealthy eating habits. Just try to do a little better overall than you have the year before.

“Consistency is important.  If you can only fit in ten minutes, do ten minutes. Just be sure to move a little bit every day.”

A final key to a healthy diet is portion size. Even though unprocessed foods tend to be lower calorie, they do still have calories. American portion sizes are notoriously large. You will need to re-educate yourself about what a real serving size is. It is an excellent idea to buy a food scale and measure out your food at least until you get a good feel of how many calories are in the portions you are eating.

But what about exercise?

Getting regular exercise is an important part of a healthy lifestyle. It keeps your metabolism going as you seek to cut out the calories from your diet. It may be quicker to cut calories to lose weight, but if you are continually cutting calories without keeping your metabolism ramped up the calories you do eat will stick around longer.

A regular cardio workout helps to strengthen heart muscles, reduces the risk of heart attack, increase lung capacity, lowers cholesterol and blood pressure and can help control diabetes. Another surprising result will be that you will sleep better.

Some other important benefits of exercise is that it will help you stay on your diet by reducing stress that might cause you to eat things you shouldn’t, it acts as a reminder of the connection between what you eat and how you feel, the increase of oxygenated blood to the brain helps you think more clearly, and exercise releases endorphins.

Consistency is important.  If you can only fit in ten minutes, do ten minutes. Just be sure to move a little bit every day.

What does this all mean?

This means that if you want to lose weight it is quicker to cut calories, but if you want to maintain your new healthy weight you need to exercise. This is why we hear over and over diet and exercise, diet and exercise. They are both necessary for being healthy.

What you need to focus on is making small changes every day that you can maintain. Start somewhere, enjoy the results of your efforts and move forward into more changes that will lead you to a new, healthy life!

Friday, May 17, 2013

Friday May 17th Workout

Logging In Today

3 Minute Jog To Park

10 40-yard Sled pushing sprints
Rope Agility Training

200 Lunges
100 Step-ups (18' platform)
200 Body Weight Squats
100 Leg Lifts
100 Sit-ups
200 Push-ups
100 Pull-ups
=1000 Repetitions

Cool Down:
3 Minute Jog From Park

Thursday, May 16, 2013

5 More Fat Burning Tips for You

 By: Craig Ballantyne

At this time of year, we can use every last tip to help avoid spring weight gain.

So here are 5 more fat loss tips for beginner & advanced readers.

1) No liquid calories (with the exception of a post-workout drink).

Get rid of all the juices, the sodas, and the sports drinks. Liquid
sugar is the last thing you need when you are trying to lose fat.

You must also limit your alcohol intake - especially if you are
adding mix to drinks...that is a double calorie bomb! A single "Jackand Coke" is over 200 calories (100 calories from booze and 100 calories from mix).

2) No fast food.

Do not eat at fast food restaurants. Even if you choose what you
think is healthy, remember this:

Fast food restaurants are all about profit.

And in order to profit while giving you cheap, quick, and easy to
prepare foods, the quality of the food ingredients will be poor -
especially the protein.

Now you might have read that you can still make healthy choices at fast food restaurants. But you know what, that's just politically-correct opinion. If it's fast food, it's poor food.

Walking into a burger joint and grabbing a chicken breast on a
white bread bun with a piece of old lettuce and a half-green,
half-pink tomato is "barely" healthy eating.

The politically-incorrect truth is that it's going to take time and
effort to eat properly. You will have to plan, shop, and prepare
healthy meals. You will have to spend time cleaning, cutting, and
cooking your food. That's the truth.

But believe me, it will taste so much better than fast food, and
healthy eating will make you more alert. Eating fast food will make you feel terrible, and will make you want to have an afternoon nap at your desk.

Make one small improvement to your nutrition everyday for the rest of your life.

3) Eat more fruits and vegetables.

If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day).

Stick with fiber-rich fruits and vegetables - organic if possible.

4) Eat 1oz of almonds or walnuts per day (1/2 oz in the AM, and the other half in the afternoon).

Most nuts are roasted in oils (possible source of trans fats), so
stick to natural or dry-roasted nuts.

Don't panic...this small amount of nuts won't make you fat, but will fill you up and help you lose weight.

5) Be consistent with your workouts.

And make sure the workouts are efficient and effective. To make it easy for you to follow, stick with the Turbulence Training fat burning workout system.

It doesn't matter if you train in the morning before or after
breakfast, or at night before or after dinner, or at 1pm on days
when the moon is in line with Saturn...don't worry about the
details, just train consistently.

Click here to get Turbulence Training

6) BONUS TIP: Go for a walk after lunch or dinner (or anytime you eat a big meal). Research shows this will help you control your cholesterol and triglycerides, plus any movement is better than sitting around watching the TV and snacking.

Improve your lifestyle everyday,
Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training

PS - Change your workouts to beat a fat loss plateau.

"The constant shakeup is amazing. I look forward to my workouts. I feel so much better than I did 6 weeks ago. I had almost given up on fitness as I was becoming very frustrated with my plateaus. I started out at 233 lbs and am already heading for 225 in only a few short weeks. Thank you for developing this truly amazing program and for sharing with the rest of us. It's very refreshing to enjoy working out again!"
Dave Heffernan

"Turbulence Training is AWESOME! I started working out in 2004 first time in gym at 39 yrs. Then I discovered T.T. in 2006 and started receiving unbelievable info on xercises/nutrition. Immediately I started incorporating T.T. in my busy schedule which is improving my strength, definition, flexibility and nutrition. Craig is quick to reply to questions and supportive. My confidence and strength has definitely improved. If I only knew of Turbulence Training in 2004. The gym crowd is really checking me out now."
Kimmie Clark

"I lost 14 pounds this month and the weight is just falling off me.
My wife says I now look like when we first met and I still have
more to go. I can fit into my old jeans again which is a big deal
for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends."
Billy Williams

Turn your health around with Turbulence Training:

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit

Thursday May 16th Workout

Logging In Today

3 Minute Jog To Park

25 100 Meter Wind Sprints

25 Burpee with Push-ups
25 Clap Push-ups
100 Body Weight Rows
100 Jump Squats
100 Mountain Climbers (1-2-3-1 cadence)
50 8-count Push-ups

Cool Down:
3 Minute Jog From Park

Tuesday, May 14, 2013

Why Calories Don't Matter

Myth: I need to burn 300 calories each workout to lose fat.

Truth: Possibly one of the worst inventions for fat loss was the calorie-counting monitor on treadmills, elliptical machines, and stairmasters. Because of these, millions of men and women now obsess about the number of calories burned per session. You've probably even been one of those people, watching it creep up ever so slowly during a slow-cardio session. All the while knowing that you can wipe out a 30-minute, 300-calorie treadmill session with one fell swoop of the Krispy Kreme hand.

Too many people are brainwashed into thinking that if they don't burn 300-500 calories per session, then they won't lose fat. After all, that is what you've been told time and time again in those fluffy fitness/fashion magazines. The problems with this approach to fat loss are numerous. First off, it's difficult to say if the calorie counters are even accurate. A story on CBS news showed that cardio machines overestimate calorie burning by up to 20%.

Next, depending on slow cardio for advanced fat loss is relatively useless and at the very least, inefficient. It takes a long time for you to burn a lot of calories and one study showed that men who only used cardio training for weight loss ended up with a reduced resting metabolism. You are basically undoing the calorie burning by depending only on cardio. On the other hand, guys in the same study that used strength training didn't suffer a reduced metabolic rate.

So what is the solution to burning fat in a faster, more efficient method? The answer is to burn fewer calories in less exercise time, but with a more intense form of exercise.

And the trick to getting better results in this backwards approach? Your body will burn more calories after exercise (when you use intervals) than it does after you do slow cardio and your metabolism will stay high. Some experts refer to this as the afterburn effect. How do you do intervals? Well, you could sprint for 30 seconds and rest for 90 seconds and repeat that for 6 sets - using the bike preferably or treadmill if you are experienced with it.

Within that short time frame the intervals will cause your muscles to go crazy with activity (I call it a metabolic disturbance). This crazy metabolism boost causes lots of calorie burning after exercise to get your body back to normal. The result is you would end up burning more fat and more calories in the post-exercise period as your body tries to get things under control.

Now there is one time where you'd want to count calories, but that is when you are counting up and determining how many calories you eat per day. Again, you can wipe out an entire workout's work in less than a minute simply by eating garbage. Without some structure and discipline to your nutrition, there is nothing that even my programs can do to help you lose fat.

So exercise nutrition control and interval training. These are the two anti-calorie counting methods that will help you lose fat and get lean.

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 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

Tuesday May 14th Workout

Logging In Today

10 Mile Run To Start

100 Burpees with push-up
100 Box Jumps
200 Jumping Jacks
100 Power Jumping Switching Leg Lunges
= 500 Repetitions

Cool down: