Logging In Today
Warm-Up:
Bend and Reaches
Windmill
Arm Circles
External Rotations
Cardio:
10 minutes of Throw and Fetch Football
5 200 Meter Sprints
5 100 Meter Sprints
20 minutes of Throw and Fetch Football
Workout:
100 Leg Lifts
100 Sit-Ups
100 Pull-Ups
100 Walking Lunges
200 Push-Ups
100 Manual Body Weight Leg Curls
100 Hanging Triceps Dips
100 Body Weight Squats
=900 Repetitions
Cool Down:
Stretching
Foam Roll
Wednesday, July 31, 2013
Tuesday, July 30, 2013
Tuesday July 30th Workout
Logging In Today
Warm-Up:
Bend and Reach
Windmill
External Rotations
Arm Circles
Cardio:
10 100 Meter Sprints
20 minutes of throw and fetch football
Workout:
100 Burpees with Push-Ups
100 Bodyweight Rows
100 Platform Box Jumps
100 Clap Push-Ups
100 Power Leg Switching Lunges
50 Captain Chair Leg Lifts
50 V-Ups
=600 Repetitions
Cool Down:
Stretching
Warm-Up:
Bend and Reach
Windmill
External Rotations
Arm Circles
Cardio:
10 100 Meter Sprints
20 minutes of throw and fetch football
Workout:
100 Burpees with Push-Ups
100 Bodyweight Rows
100 Platform Box Jumps
100 Clap Push-Ups
100 Power Leg Switching Lunges
50 Captain Chair Leg Lifts
50 V-Ups
=600 Repetitions
Cool Down:
Stretching
NEVER eat this Cereal
Cereal
is, by and large, one of the worst foods for your waistline, and your
health. There are of course a few rare exceptions (like some of the
cereals in the Ezekiel 4:9® line from the good folks at Food for Life®)
but when it comes to the "regular" boxes that stock the shelves of the
cereal aisle at your local grocery store, it's generally all very, very
bad news.
Perhaps what is most disturbing about so many brands of cereal is that they confuse the heck out of consumers by making them "sound" so healthy and nutritious, when in reality they are anything but.
For example, while at the grocery store today I came across a "Yogurt Berry Crunch" cereal (with added fiber!) from a popular brand.
It sure sounds healthy...
In fact, the label even makes claims like "heart healthy!" and points out that it contains "25 grams of whole grains". "Rich in antioxidants, vitamin C & E", too. Just add up all those health benefits!
But here's the truth:
This so-called "healthy" cereal contains FIFTY ONE ingredients, including not one, not two, not six, not seven, but TEN different sources of SUGAR.
It also contains SEVEN corn derived ingredients (very likely from genetically modified corn), including corn syrup and corn starch.
It's also loaded with inflammatory wheat ingredients and gluten, not to mention two of the worst damaged, denatured oils you can consume...canola oil and soybean oil.
Healthy? I don't think so!
Unfortunately, just about everything else in the cereal aisle is in the same boat as this disastrously unhealthy 51-ingredient nightmare.
Instead, try an alternative "Yogurt Berry Crunch" that only contains three 100% all-natural ingredients:
-Greek Yogurt
-Rolled Oats
-Fresh Berries
Combine and enjoy!
Simply put, you MUST eliminate these disasterous boxed foods from your home and start consuming whole, natural, REAL foods if your goal is to get a flat belly fast.
Better yet, just follow the drop dead simple meal plan Biotrust lays out for you at the link below. It's so simple...after all, Biotrust will tell you EXACTLY what to eat, meal by meal right here:
==> EXACTLY what to eat for rapid fatloss (meal by meal)
Perhaps what is most disturbing about so many brands of cereal is that they confuse the heck out of consumers by making them "sound" so healthy and nutritious, when in reality they are anything but.
For example, while at the grocery store today I came across a "Yogurt Berry Crunch" cereal (with added fiber!) from a popular brand.
It sure sounds healthy...
In fact, the label even makes claims like "heart healthy!" and points out that it contains "25 grams of whole grains". "Rich in antioxidants, vitamin C & E", too. Just add up all those health benefits!
But here's the truth:
This so-called "healthy" cereal contains FIFTY ONE ingredients, including not one, not two, not six, not seven, but TEN different sources of SUGAR.
It also contains SEVEN corn derived ingredients (very likely from genetically modified corn), including corn syrup and corn starch.
It's also loaded with inflammatory wheat ingredients and gluten, not to mention two of the worst damaged, denatured oils you can consume...canola oil and soybean oil.
Healthy? I don't think so!
Unfortunately, just about everything else in the cereal aisle is in the same boat as this disastrously unhealthy 51-ingredient nightmare.
Instead, try an alternative "Yogurt Berry Crunch" that only contains three 100% all-natural ingredients:
-Greek Yogurt
-Rolled Oats
-Fresh Berries
Combine and enjoy!
Simply put, you MUST eliminate these disasterous boxed foods from your home and start consuming whole, natural, REAL foods if your goal is to get a flat belly fast.
Better yet, just follow the drop dead simple meal plan Biotrust lays out for you at the link below. It's so simple...after all, Biotrust will tell you EXACTLY what to eat, meal by meal right here:
==> EXACTLY what to eat for rapid fatloss (meal by meal)
Monday, July 29, 2013
10-Minute Workouts
No one is too busy for a workout.
But I hear that all the time from friends, who if I've watched the
latest American Idol or "hilarious" Youtube video. All things that
take 10 minutes. Heck, it takes them as long to complain about
having no time to workout as it would to do a workout!
So here's my gift to you:
10-minute Workouts You Can Do At Home
A) Bodyweight Circuit
Prisoner Squats
Pushups
Pullups or Inverted Bodyweight Rows
Find out how to do all of these exercises with proper form at
http://www.turbulencetraining.com
B) DB-BW Fusion Fat Loss
Dumbbell Split Squats
Decline Pushups
C) DB Upper Body Workout
DB Chest Press
DB Row
D) DB Total Body Workout
DB Incline Press
DB RDL
E) The Ultimate DB Total Body Workout
DB Chest Press
DB Squat
F) BB-BW Total Body Fusion Workout
Barbell Squat
Spiderman Pushups
Get your very own copy of Turbulence Training & the Nutrition Guide here:
=> http://www.turbulencetraining.com
Bonus 10-Minute Tip: If you are short on time, you will still get
great results doing only the first superset of any Turbulence
Training workout.
But I hear that all the time from friends, who if I've watched the
latest American Idol or "hilarious" Youtube video. All things that
take 10 minutes. Heck, it takes them as long to complain about
having no time to workout as it would to do a workout!
So here's my gift to you:
10-minute Workouts You Can Do At Home
A) Bodyweight Circuit
Prisoner Squats
Pushups
Pullups or Inverted Bodyweight Rows
Find out how to do all of these exercises with proper form at
http://www.turbulencetraining.com
B) DB-BW Fusion Fat Loss
Dumbbell Split Squats
Decline Pushups
C) DB Upper Body Workout
DB Chest Press
DB Row
D) DB Total Body Workout
DB Incline Press
DB RDL
E) The Ultimate DB Total Body Workout
DB Chest Press
DB Squat
F) BB-BW Total Body Fusion Workout
Barbell Squat
Spiderman Pushups
Get your very own copy of Turbulence Training & the Nutrition Guide here:
=> http://www.turbulencetraining.com
Bonus 10-Minute Tip: If you are short on time, you will still get
great results doing only the first superset of any Turbulence
Training workout.
Monday July 29th Workout
Logging In Today
Warm-Up:
Hip Swings Forward
Hip Swings Side to Side
Arm Circles
Cardio:
5 200meter sprints
6 100meter sprints
20 minutes of throw and fetch football
Workout:
200 Push-Ups
100 Pull-Ups
100 Platform Step-Ups
100 Hanging Triceps Dips
100 Walking Lunges
100 Diamond Hand Position Push-Ups
100 Body Weight Squats
100 Leg Lifts
100 Sit-Ups
=1000 Repetitions
Cool Down:
Stretching
Foam Roll
Warm-Up:
Hip Swings Forward
Hip Swings Side to Side
Arm Circles
Cardio:
5 200meter sprints
6 100meter sprints
20 minutes of throw and fetch football
Workout:
200 Push-Ups
100 Pull-Ups
100 Platform Step-Ups
100 Hanging Triceps Dips
100 Walking Lunges
100 Diamond Hand Position Push-Ups
100 Body Weight Squats
100 Leg Lifts
100 Sit-Ups
=1000 Repetitions
Cool Down:
Stretching
Foam Roll
Sunday, July 28, 2013
4 Cereals That Cause Fat
It’s
simple... sugar causes body fat, and there’s a ton of it hiding in most
breakfast cereals these days.These 4 "bad choices" are just an example.
Be sure to check the labels and choose brands of cereals that are lower
than 5 grams per servings. (And hide the table sugar from the family.)
Is #3 a surprise to you?
1. Fiber One Raisin Bran Clusters contains 13g of sugar per serving and it contains high fructose corn syrup.
2. Raisin Bran Crunch contains a whopping 20g of sugar per serving (and by the way, that’s only one cup and many people put in at least two cups for their cereal amount) and it also contains high fructose corn syrup listed three different times on the label within other ingredients!
3. Quaker’s Instant Oatmeal Maple and Brown Sugar Flavor contains 12g of sugar per packet.
4. Crunch N Munch’s Buttery Toffee Popcorn with Peanuts contains 13g of sugar per serving, with its first ingredient being sugar, and its second ingredient being corn syrup, with partially hydrogenated oils close behind.
(I threw in a box of Crunch ‘N Munch into this list of bad morning cereal choices to see if you were paying attention, but the funny thing is that a few of these cereal choices are actually worse for you than having Buttery Toffee Crunch ‘N Munch in the morning!)
How much sugar per servings do the cereals in your kitchen contain? And in case you aren't aware, beyond expanding your waistline, sugar can also have this pretty devastating (and somewhat DISGUSTING) health consequence:
==> What Sugar Is Silently Doing To YOUR Intestines
2. Raisin Bran Crunch contains a whopping 20g of sugar per serving (and by the way, that’s only one cup and many people put in at least two cups for their cereal amount) and it also contains high fructose corn syrup listed three different times on the label within other ingredients!
3. Quaker’s Instant Oatmeal Maple and Brown Sugar Flavor contains 12g of sugar per packet.
4. Crunch N Munch’s Buttery Toffee Popcorn with Peanuts contains 13g of sugar per serving, with its first ingredient being sugar, and its second ingredient being corn syrup, with partially hydrogenated oils close behind.
(I threw in a box of Crunch ‘N Munch into this list of bad morning cereal choices to see if you were paying attention, but the funny thing is that a few of these cereal choices are actually worse for you than having Buttery Toffee Crunch ‘N Munch in the morning!)
How much sugar per servings do the cereals in your kitchen contain? And in case you aren't aware, beyond expanding your waistline, sugar can also have this pretty devastating (and somewhat DISGUSTING) health consequence:
==> What Sugar Is Silently Doing To YOUR Intestines
Friday, July 26, 2013
Friday July 26th Workout
Logging In Today
Warm-Up:
Inward Step
Arm Circles
Cardio:
10 Mile Run To Lincoln Memorial
Workouts:
4 x 10 Push-Up/ 52.5lb Dumbbell Rows
4 x 10 Olympic Lift Overhead/52.5lb Dumbbells
4 x 10 Turn Lunge and Punch/ 20lb Dumbbells
4 x 10 Upright Row/ 52.5lb Dumbbells
2 x 10 Walking Lunge with Shoulder Press/ 30lb Dumbbells
2 x 10 Squat and Press/ 30lb Dumbbells
Cool Down:
Stretching
Warm-Up:
Inward Step
Arm Circles
Cardio:
10 Mile Run To Lincoln Memorial
Workouts:
4 x 10 Push-Up/ 52.5lb Dumbbell Rows
4 x 10 Olympic Lift Overhead/52.5lb Dumbbells
4 x 10 Turn Lunge and Punch/ 20lb Dumbbells
4 x 10 Upright Row/ 52.5lb Dumbbells
2 x 10 Walking Lunge with Shoulder Press/ 30lb Dumbbells
2 x 10 Squat and Press/ 30lb Dumbbells
Cool Down:
Stretching
The Effect of Static Stretching on Performance
Static stretching before physical activity continues to be a
controversial topic, especially regarding how it can affect performance
factors such as strength, speed and power.
Many fitness professionals are confused as to what protocol to follow to keep their clients and athletes performing at their best, sometimes abandoning static stretching during the warm-up altogether.
Some research findings on static stretching indicate a negative impact on performance, while others conclude no performance impact at all. Why the differences?
The latest research published in Medicine and Science in Sports and Exercise helps answer the question of how pre-exercise static stretching protocols impact maximal performance. Based on the findings, static stretching has its place in the warm-up, but the key to maintaining performance is how long that stretch is held.
See the study results and key finding below
Many fitness professionals are confused as to what protocol to follow to keep their clients and athletes performing at their best, sometimes abandoning static stretching during the warm-up altogether.
Some research findings on static stretching indicate a negative impact on performance, while others conclude no performance impact at all. Why the differences?
The latest research published in Medicine and Science in Sports and Exercise helps answer the question of how pre-exercise static stretching protocols impact maximal performance. Based on the findings, static stretching has its place in the warm-up, but the key to maintaining performance is how long that stretch is held.
See the study results and key finding below
7 Simple Steps to Making the Ultimate Fat-Burning Salad (Every Time)
If
you're like me, then you love eating a LOT of food. One of the best ways to
OVEREAT while on a diet is by enjoying huge, delicious salads
regularly.
Here's our 7-Step, Fool-Proof Method for building the ultimate fat-burning salad each and every time:
1. Get a huge bowl (no... bigger)
2. Fill it with salad greens (spinach, romaine, spring mix, etc)
3. Add other veggies (carrots, cucumbers, tomatoes, celery, eggplant, onions, peppers, etc)
4. Optional - add a healthy carb source (berries, apples, chickpeas, quinoa, etc)
5. Add a protein source (chicken, beef, pork, lamb, etc)
6. Optional - Add a healthy fat source (organic eggs, organic cheese, avocado, etc)
7. Use a homemade dressing w/ vinegar, olive oil & seasonings
It's a simple as that! In fact, it's EXTREMELY EASY to make a huge salad (one that you probably couldn't even finish) that comes in at less than 400 calories... and when you understand how it make it the right way, with delicious foods like those listed above, you'll never feel deprived and you'll learn to fall in love with eating loads of satisfying food while blasting that unwanted belly bulge at the same time!
Now, if you REALLY want to learn how to eat for a flat belly, just follow this simple meal plan that we outline meal by meal on the next page:
==> EXACTLY what to eat for rapid fatloss (meal by meal)
Here's our 7-Step, Fool-Proof Method for building the ultimate fat-burning salad each and every time:
1. Get a huge bowl (no... bigger)
2. Fill it with salad greens (spinach, romaine, spring mix, etc)
3. Add other veggies (carrots, cucumbers, tomatoes, celery, eggplant, onions, peppers, etc)
4. Optional - add a healthy carb source (berries, apples, chickpeas, quinoa, etc)
5. Add a protein source (chicken, beef, pork, lamb, etc)
6. Optional - Add a healthy fat source (organic eggs, organic cheese, avocado, etc)
7. Use a homemade dressing w/ vinegar, olive oil & seasonings
It's a simple as that! In fact, it's EXTREMELY EASY to make a huge salad (one that you probably couldn't even finish) that comes in at less than 400 calories... and when you understand how it make it the right way, with delicious foods like those listed above, you'll never feel deprived and you'll learn to fall in love with eating loads of satisfying food while blasting that unwanted belly bulge at the same time!
Now, if you REALLY want to learn how to eat for a flat belly, just follow this simple meal plan that we outline meal by meal on the next page:
==> EXACTLY what to eat for rapid fatloss (meal by meal)
Thursday, July 25, 2013
5 Ways to Do Fat Burning Interval Training
If you're doing the same long, slow, boring cardio workout over and over again, then don't bother to expect any results fast.
You have to change your program.
You have to workout with more intensity sometimes.
You have to do shorter, less frequent workouts - using intervals.
Hopefully that caught your attention.
Shorter, less frequent Interval workouts. Yes, they will be more intense. But I promise you, the bottom line from interval training will be more fat burning and more fat loss. Basically, MORE results.
But even in your interval program you can benefit from variety. And with all the interval options available, there is no good reason to do the same interval program all the time.
So not only should you have variety within your training week (i.e. alternate between two different interval training workouts, rather than just doing the same interval workout each time), but you should also change these workouts every 4 weeks.
To modify your interval training workouts, you can...
- switch exercise methods (even using bodyweight exercises for
intervals)
- increase or decrease the length of the interval (while decreasing or increasing the intensity, respectively)
- increase or decrease the number of intervals per workout
- increase or decrease the rest time between intervals
First, let's take a look at the interval methods. Here is my list of preferred ways to do your intervals, starting with the best methods listed first (based on my experiences)...
1) Sprinting outdoors (and hills might be the absolute best)
2) Strongman movements (Farmer's walks, tire flips, car pushing)
3) Kettlebell Swings, Dumbbell Swings, Sandbag Swings, or Dumbbell
Squats
3) Bodyweight interval circuits
4) Treadmill running
5) Stationary cycle (upright preferred)
After that, if you prefer any of these other methods, then go ahead:
- Stairmaster, Rower, Swimming (really only works for competent swimmers), Elliptical & Crosstrainer machines
But I stick to my top 5 methods above - those are the ones that I have seen work time and time again for men AND women to lose the stomach and chest fat. Intervals will scorch those love handles.
In fact, Professor Steve Boucher of the University of New South Wales in Australia, believes that interval training allows you to achieve the magic of spot reduction, because intervals specifically work to burn stomach fat.
As you'll see in the Craig's program ....Turbulence Training, he has two specific interval programs I like to use with clients when get into my advanced programs. He has found these two workouts to work the best, and frankly, they are the simplest and easiest to follow.
Get started today with TT Intervals:
Turbulence Training - Click Here
You have to change your program.
You have to workout with more intensity sometimes.
You have to do shorter, less frequent workouts - using intervals.
Hopefully that caught your attention.
Shorter, less frequent Interval workouts. Yes, they will be more intense. But I promise you, the bottom line from interval training will be more fat burning and more fat loss. Basically, MORE results.
But even in your interval program you can benefit from variety. And with all the interval options available, there is no good reason to do the same interval program all the time.
So not only should you have variety within your training week (i.e. alternate between two different interval training workouts, rather than just doing the same interval workout each time), but you should also change these workouts every 4 weeks.
To modify your interval training workouts, you can...
- switch exercise methods (even using bodyweight exercises for
intervals)
- increase or decrease the length of the interval (while decreasing or increasing the intensity, respectively)
- increase or decrease the number of intervals per workout
- increase or decrease the rest time between intervals
First, let's take a look at the interval methods. Here is my list of preferred ways to do your intervals, starting with the best methods listed first (based on my experiences)...
1) Sprinting outdoors (and hills might be the absolute best)
2) Strongman movements (Farmer's walks, tire flips, car pushing)
3) Kettlebell Swings, Dumbbell Swings, Sandbag Swings, or Dumbbell
Squats
3) Bodyweight interval circuits
4) Treadmill running
5) Stationary cycle (upright preferred)
After that, if you prefer any of these other methods, then go ahead:
- Stairmaster, Rower, Swimming (really only works for competent swimmers), Elliptical & Crosstrainer machines
But I stick to my top 5 methods above - those are the ones that I have seen work time and time again for men AND women to lose the stomach and chest fat. Intervals will scorch those love handles.
In fact, Professor Steve Boucher of the University of New South Wales in Australia, believes that interval training allows you to achieve the magic of spot reduction, because intervals specifically work to burn stomach fat.
As you'll see in the Craig's program ....Turbulence Training, he has two specific interval programs I like to use with clients when get into my advanced programs. He has found these two workouts to work the best, and frankly, they are the simplest and easiest to follow.
Get started today with TT Intervals:
Turbulence Training - Click Here
Thursday July 25th Workout
Logging In Today
Warm-Up:
Inward Step
Handwalks
External Rotations
Cardio:
Rest
Workout:
400 Diamond Push-Ups
400 Traditional Push-Ups
100 Feet Up Decline Push-Ups
50 Clap Push-Ups
50 Spiderman Push-Ups
325 Leg Lifts
325 Sit-Ups
250 V-Ups
100 Bent Legs Body Twist
=2000 Repetitions
Cool Down:
Foam Roll
Warm-Up:
Inward Step
Handwalks
External Rotations
Cardio:
Rest
Workout:
400 Diamond Push-Ups
400 Traditional Push-Ups
100 Feet Up Decline Push-Ups
50 Clap Push-Ups
50 Spiderman Push-Ups
325 Leg Lifts
325 Sit-Ups
250 V-Ups
100 Bent Legs Body Twist
=2000 Repetitions
Cool Down:
Foam Roll
Wednesday, July 24, 2013
Wednesday July 24th Workout
Logging In Today
Warm-Up:
Inward Step
Bend and Reaches
Arm Circles
Cardio:
10 100 meter sprints
40 minutes of Throwing and Catching the football
Workout:
100 Pull-Ups
100 Walking Lunges
100 Hanging Triceps Dips
100 Platform Box Jumps
100 Burpees with Push-ups
100 Bodyweight Leg Curls
100 Bodyweight Rows
50 Squat Jumps
=700 Repetitions
Cool Down:
Stretching
Foam Roll
Warm-Up:
Inward Step
Bend and Reaches
Arm Circles
Cardio:
10 100 meter sprints
40 minutes of Throwing and Catching the football
Workout:
100 Pull-Ups
100 Walking Lunges
100 Hanging Triceps Dips
100 Platform Box Jumps
100 Burpees with Push-ups
100 Bodyweight Leg Curls
100 Bodyweight Rows
50 Squat Jumps
=700 Repetitions
Cool Down:
Stretching
Foam Roll
Tuesday, July 23, 2013
Top 5 Fat Burners
Let's get right to it...here are 5 ways to make this a great fat-burning day...
1) Do Something You Love
If you are a beginner and you hate the gym, just do something you love! Don't make your healthy lifestyle a prison sentence. Enjoy what you eat and do. Just don't eat garbage and don't look at exercise as punishment.
2) Strength Training
A very, very recent study (published in the May issue of the Journal of Applied Physiology 102:1 767, 2007) showed that resistance training boosts metabolism by 10% and increases fat burning by 100%!
3) Interval Training
The latest research from Australia showed a more weight loss from interval training than from long, slow cardio. In fact, the long, slow cardio group didn't lose any weight. AND - this study was done in women...so yes, Turbulence Training works for women.
Strength training and interval training are the 1-2 punch that blowtorch fat off your body.
Get your very own copy of Turbulence Training & the Nutrition Guide here:
=> http://wilsonhs26.turbulence.hop.clickbank.net
4) Eat 6 Small Meals of Whole, Natural Foods
Fruits and vegetables, protein, nuts, and healthy fats. It's that simple. Don't spend another dollar on "the latest diet". You ALREADY KNOW what to do!
5) Avoid Booze, Sugar, Trans-Fats, & Inactivity
Yeah, I know, real "secrets" here, Eddie. "Thanks", you're thinking sarcastically. Listen, sometimes we just need the motivation. Maybe there is a donut within reach, or you're thinking about watching the tube instead of exercising, or you've got a cookie in one hand and an apple in the other.
Let this be a simple reminder to make the right choice.
Get your very own copy of Turbulence Training & the Nutrition Guide here:
=> http://wilsonhs26.turbulence.hop.clickbank.net
Everything you do takes you closer to OR away from fat loss,
Eddie Smith
NASM Certified Personal Trainer
NASM Corrective Exercise Specialist
PS - Does your body need to be rescued from the prison of fat loss?
1) Do Something You Love
If you are a beginner and you hate the gym, just do something you love! Don't make your healthy lifestyle a prison sentence. Enjoy what you eat and do. Just don't eat garbage and don't look at exercise as punishment.
2) Strength Training
A very, very recent study (published in the May issue of the Journal of Applied Physiology 102:1 767, 2007) showed that resistance training boosts metabolism by 10% and increases fat burning by 100%!
3) Interval Training
The latest research from Australia showed a more weight loss from interval training than from long, slow cardio. In fact, the long, slow cardio group didn't lose any weight. AND - this study was done in women...so yes, Turbulence Training works for women.
Strength training and interval training are the 1-2 punch that blowtorch fat off your body.
Get your very own copy of Turbulence Training & the Nutrition Guide here:
=> http://wilsonhs26.turbulence.hop.clickbank.net
4) Eat 6 Small Meals of Whole, Natural Foods
Fruits and vegetables, protein, nuts, and healthy fats. It's that simple. Don't spend another dollar on "the latest diet". You ALREADY KNOW what to do!
5) Avoid Booze, Sugar, Trans-Fats, & Inactivity
Yeah, I know, real "secrets" here, Eddie. "Thanks", you're thinking sarcastically. Listen, sometimes we just need the motivation. Maybe there is a donut within reach, or you're thinking about watching the tube instead of exercising, or you've got a cookie in one hand and an apple in the other.
Let this be a simple reminder to make the right choice.
Get your very own copy of Turbulence Training & the Nutrition Guide here:
=> http://wilsonhs26.turbulence.hop.clickbank.net
Everything you do takes you closer to OR away from fat loss,
Eddie Smith
NASM Certified Personal Trainer
NASM Corrective Exercise Specialist
PS - Does your body need to be rescued from the prison of fat loss?
Tuesday July 23rd Workout
Logging In Today
Warm-Up:
Bend and Reaches
Windmill
Inward Step
Arm Rotations
Cardio:
5 200meter Sprints
5 100meter Sprints
Workout:
200 Push-ups
100 Leg Lifts
100 Sit-Ups
100 Walking Lunges
50 Bodyweight Shoulder presses
25 Squat Jumps
25 Single Leg Deadlift Hops
=600 Repetitions
Cool Down:
Foam Roll
Warm-Up:
Bend and Reaches
Windmill
Inward Step
Arm Rotations
Cardio:
5 200meter Sprints
5 100meter Sprints
Workout:
200 Push-ups
100 Leg Lifts
100 Sit-Ups
100 Walking Lunges
50 Bodyweight Shoulder presses
25 Squat Jumps
25 Single Leg Deadlift Hops
=600 Repetitions
Cool Down:
Foam Roll
Monday, July 22, 2013
Satisfy your salty/crunchy cravings with this fat-burning snack
Let's face it. We all get cravings, and we all give in to them.
BUT, when you understand how to choose the right foods, you can still satisfy your every craving without screwing up your diet or being overwhelmed with feelings of guilt.
For example, let's say you get a craving for something salty and crunchy...it's a pretty common craving. Unfortunately, it often leaves us reaching for terrible processed foods like potato chips and pretzels -- foods that certainly aren't going to have a positive effect on your fat loss goals, or your health.
But what if you had a go-to salty/crunchy food that you could turn to in these instances that was actually healthy for you and your waistline? Well you do...
Almonds!
Almonds are loaded with healthy fats and protein that will keep you feeling full for hours, making them a terrific fat-burning snack to scratch that salty/crunchy craving itch.
And here's another tip (after all, two tips are better than one): While almonds are great, it's easy to overeat almost any food when eating straight out of the container. In fact, research shows that you will eat on average two to three times MORE of a food when eating out of the container, than if you pre-portion your food out into a bowl.
For almonds, we've found that 2 ounces (the typical serving size) is the perfect amount to set aside for a great fat-burning snack that will satisfy your cravings while holding you over until your next main meal to boot.
Now, on to our THIRD tip of the day (man, we're really overdelivering!). Did you know that recent research is strongly suggesting that there is one particular nutrient that is even more important to your health and fatloss goals than taking a daily multivitamin?
Biotrust shows you exactly what nutrient it is, along with all the best foods that contain it, at the link below:
==> MORE important than a daily multivitamin: Doctors and Scientists agree
BUT, when you understand how to choose the right foods, you can still satisfy your every craving without screwing up your diet or being overwhelmed with feelings of guilt.
For example, let's say you get a craving for something salty and crunchy...it's a pretty common craving. Unfortunately, it often leaves us reaching for terrible processed foods like potato chips and pretzels -- foods that certainly aren't going to have a positive effect on your fat loss goals, or your health.
But what if you had a go-to salty/crunchy food that you could turn to in these instances that was actually healthy for you and your waistline? Well you do...
Almonds!
Almonds are loaded with healthy fats and protein that will keep you feeling full for hours, making them a terrific fat-burning snack to scratch that salty/crunchy craving itch.
And here's another tip (after all, two tips are better than one): While almonds are great, it's easy to overeat almost any food when eating straight out of the container. In fact, research shows that you will eat on average two to three times MORE of a food when eating out of the container, than if you pre-portion your food out into a bowl.
For almonds, we've found that 2 ounces (the typical serving size) is the perfect amount to set aside for a great fat-burning snack that will satisfy your cravings while holding you over until your next main meal to boot.
Now, on to our THIRD tip of the day (man, we're really overdelivering!). Did you know that recent research is strongly suggesting that there is one particular nutrient that is even more important to your health and fatloss goals than taking a daily multivitamin?
Biotrust shows you exactly what nutrient it is, along with all the best foods that contain it, at the link below:
==> MORE important than a daily multivitamin: Doctors and Scientists agree
Monday July 22nd Workout
Logging In Today
Warm-Up:
Inward Step
Hip Swings Forward
Hip Swings Side to Side
External Rotations
Cardio:
10 100 meter sprints
Workout:
100 Pull-Ups
100 Step-Ups
100 Hanging Triceps Dips
125 Walking Lunges
200 Push-Ups
100 Body Weight Squats
100 Single Leg Deadlifts
100 Sit-Ups
75 Body Weight Shoulder Presses
Cool Down:
Stretching
Warm-Up:
Inward Step
Hip Swings Forward
Hip Swings Side to Side
External Rotations
Cardio:
10 100 meter sprints
Workout:
100 Pull-Ups
100 Step-Ups
100 Hanging Triceps Dips
125 Walking Lunges
200 Push-Ups
100 Body Weight Squats
100 Single Leg Deadlifts
100 Sit-Ups
75 Body Weight Shoulder Presses
Cool Down:
Stretching
Saturday, July 20, 2013
Beware of this food label SCAM
When
it comes to food labels, manufacturers are very good at finding the
loopholes in labeling laws and requirements, and subsequently very good
at pulling the wool over YOUR eyes. One such loophole is the
manufacturer's ability to claim "zero" grams of fat, or zero grams of
trans fat, or zero calories on the label, when in fact the product does
indeed contain plenty of fat, trans fat, and/or calories.
Here's the law, and how food manufacturers get around it:
Zero grams of fat or zero grams of trans fat: As long as the food item has less than .5g of fat or trans fat, respectively, the label does not need to claim their existence on the label. In fact, the product can even legally market "Zero grams of fat!" or "0g of trans fat per serving!"
More on why this is a HUGE problem, and how food manfacturers deepen this loophole in just a minute.
Zero calories per serving: As long as the food item has less than 5 calories per serving, it can be rounded down and labeled 0 calories.
Deepening the Loophole with Unrealistic Serving Sizes
While .5g of fat or 5 calories may not seem like a big deal, remember that these values are "per serving", and while an entire package, box, can, or bottle of a product may contain hundreds of calories and loads of fat, as long as they can divide that package into small enough servings to meet the calorie and gram requirements to claim zero, it's legal.
Legal AND deceptive as hell.
We don't know about you, but we get angry when we see food manufacturers outright LYING to consumers on their labels and in the nutrition facts. Some of these products should change the Nutrition Facts header to "Nutrition Lies" and it'd actually be a lot more accurate.
You see, at BioTrust they provide you with honest nutrition advice and products, and as such, here are there "Top 3 Violators" of this deceptive food labeling practice.
1. Cooking Sprays and Butter Sprays - Cooking sprays are labeled as fat-free but their first ingredient is oil, which is 100% fat. How in the world can this be? Well, the serving size is 1/5th of a second. What? Last time we used a cooking spray (some of the organic ones are useful) it took about 3 seconds to lightly coat the surface of the pan. Well, according to the manufacturer, we just used 15 servings.
Bottom line, no one uses the ridiculous and absurd microscopic 1/5th of second spray suggested serving, which isn't nearly enough product to be of practical use.
Cooking sprays aren't fat-free...they are nearly 100% fat. In my example above, a realistic serving actually contains around 5 grams of fat and 45 calories. A far cry from the 0 number reported on their nutrition facts.
Same goes for butter sprays, which are 90%+ fat in most cases. For example, one popular brand of butter spray contains over 800 calories and 90g of fat per bottle, yet it's labeled as a fat-free, calorie-free product! Yeah, right!
The serving size? One spray. Let's get real here...no one is using one spray, or five sprays, or 10 sprays. In fact, twenty-five sprays equals just one teaspoon, when the servings size for regular butter is 1 tablespoon. When you balance out the serving size to be the same as a serving of butter, you're looking at 75 sprays to get the same amount.
2. Artificial sweeteners - Not only are artificial sweeteners bad news for you health, but they're also a top violator of "calorie free" deceptive labeling practices. Many brands of artificial sweeteners use maltodextrin and/or dextrose (which is pure sugar) as fillers in each packet, and each packet can legally contain up to a full gram of sugar and 5 calories and still be labeled as calorie free.
They have seen people put 3 - 5 packets of this stuff in their coffee or on their cereal...hardly calorie free and even worse, maltodextrin and dextrose are two of the biggest insulin-spiking carbs around -- the entire reason people choose artificial sweeteners over sugar in the first place!
To learn more about how the popular artificial sweetener sucralose (known commonly as Splenda®) can destroy your health, click here.
3. Any food that contains "partially hydrogenated" oils in the ingredient list, period. Bottom line, you should have a zero-tolerance attitude toward trans fats. They are the most health-derailing nutrient known to man, and you should be truly consuming ZERO grams per day.
If a product claims "Zero grams of trans fat per serving", especially if they speficy "per serving", they are almost always playing the serving size game and you're very likely to see partially hydrogenated oils on the list of ingredients when you flip the package over. If so, avoid it like the plague.
But perhaps even worse than trans fat is a food that you are likely eating every single day that has been linked to over 170 negative health conditions, including obesity and weight gain. Whatever you do, make sure you limit your intake of this "anti-nutrient" immediately:
==> The #1 WORST food for your health and waistline (AVOID)
Here's the law, and how food manufacturers get around it:
Zero grams of fat or zero grams of trans fat: As long as the food item has less than .5g of fat or trans fat, respectively, the label does not need to claim their existence on the label. In fact, the product can even legally market "Zero grams of fat!" or "0g of trans fat per serving!"
More on why this is a HUGE problem, and how food manfacturers deepen this loophole in just a minute.
Zero calories per serving: As long as the food item has less than 5 calories per serving, it can be rounded down and labeled 0 calories.
Deepening the Loophole with Unrealistic Serving Sizes
While .5g of fat or 5 calories may not seem like a big deal, remember that these values are "per serving", and while an entire package, box, can, or bottle of a product may contain hundreds of calories and loads of fat, as long as they can divide that package into small enough servings to meet the calorie and gram requirements to claim zero, it's legal.
Legal AND deceptive as hell.
We don't know about you, but we get angry when we see food manufacturers outright LYING to consumers on their labels and in the nutrition facts. Some of these products should change the Nutrition Facts header to "Nutrition Lies" and it'd actually be a lot more accurate.
You see, at BioTrust they provide you with honest nutrition advice and products, and as such, here are there "Top 3 Violators" of this deceptive food labeling practice.
1. Cooking Sprays and Butter Sprays - Cooking sprays are labeled as fat-free but their first ingredient is oil, which is 100% fat. How in the world can this be? Well, the serving size is 1/5th of a second. What? Last time we used a cooking spray (some of the organic ones are useful) it took about 3 seconds to lightly coat the surface of the pan. Well, according to the manufacturer, we just used 15 servings.
Bottom line, no one uses the ridiculous and absurd microscopic 1/5th of second spray suggested serving, which isn't nearly enough product to be of practical use.
Cooking sprays aren't fat-free...they are nearly 100% fat. In my example above, a realistic serving actually contains around 5 grams of fat and 45 calories. A far cry from the 0 number reported on their nutrition facts.
Same goes for butter sprays, which are 90%+ fat in most cases. For example, one popular brand of butter spray contains over 800 calories and 90g of fat per bottle, yet it's labeled as a fat-free, calorie-free product! Yeah, right!
The serving size? One spray. Let's get real here...no one is using one spray, or five sprays, or 10 sprays. In fact, twenty-five sprays equals just one teaspoon, when the servings size for regular butter is 1 tablespoon. When you balance out the serving size to be the same as a serving of butter, you're looking at 75 sprays to get the same amount.
2. Artificial sweeteners - Not only are artificial sweeteners bad news for you health, but they're also a top violator of "calorie free" deceptive labeling practices. Many brands of artificial sweeteners use maltodextrin and/or dextrose (which is pure sugar) as fillers in each packet, and each packet can legally contain up to a full gram of sugar and 5 calories and still be labeled as calorie free.
They have seen people put 3 - 5 packets of this stuff in their coffee or on their cereal...hardly calorie free and even worse, maltodextrin and dextrose are two of the biggest insulin-spiking carbs around -- the entire reason people choose artificial sweeteners over sugar in the first place!
To learn more about how the popular artificial sweetener sucralose (known commonly as Splenda®) can destroy your health, click here.
3. Any food that contains "partially hydrogenated" oils in the ingredient list, period. Bottom line, you should have a zero-tolerance attitude toward trans fats. They are the most health-derailing nutrient known to man, and you should be truly consuming ZERO grams per day.
If a product claims "Zero grams of trans fat per serving", especially if they speficy "per serving", they are almost always playing the serving size game and you're very likely to see partially hydrogenated oils on the list of ingredients when you flip the package over. If so, avoid it like the plague.
But perhaps even worse than trans fat is a food that you are likely eating every single day that has been linked to over 170 negative health conditions, including obesity and weight gain. Whatever you do, make sure you limit your intake of this "anti-nutrient" immediately:
==> The #1 WORST food for your health and waistline (AVOID)
Friday, July 19, 2013
How Important Is Resistance Training To Weight Loss?
Have you ever noticed at the gym, you see the same people on the same
cardio machines almost every day? There is a reason why this trend has
become so popular at any gym you walk into. Most fitness enthusiasts
trying to lose weight have the impression that doing cardio everyday is
the best way to get rid of the weight and keep it off. I believe this
has turned into one of the biggest misconceptions when it comes to
weight loss. Yes cardio is great for the heart, and a good tool to
temporarily lose some fat, but it does not build the foundation to keep
the fat off for good.
This is where resistance training comes into play. I am a very visual person when it comes to learning new concepts. So just imagine how the general Food Pyramid is split up. In this case, we will call it The Fitness Pyramid. On the very top of the pyramid, the smallest portion is your “Food.” The middle section of the pyramid is “Cardio.” Last but definitely not least, is “Resistance Training” which is the foundation of the entire Pyramid. All three elements must be incorporated if you are trying to lose weight long term or simply to be in the best shape of your life.
Now, I bet the main question is: How is resistance training going to make me lose weight. And most women will say “I don’t want to gain weight and look big and bulky with bulging muscles everywhere.” Let’s start off with the basic functions of muscle. By gaining muscle by weight training, your body changes in a special way that cannot be obtained through cardio. To keep it simple and short, muscle increases your METABOLISM. Your metabolism is the amount of energy (calories) your body burns to maintain itself at rest. The keyword here is “at rest.” Whether you are eating, drinking, watching TV, or even sleeping, your body is continually burning calories. Some lucky people out there have a high metabolism, meaning they can eat anything and everything and they never seem to gain ANY weight – you know who you are out there! This means they are constantly burning a higher amount of calories a day then the average type.
Now you might be asking: How much muscle should I gain and how long will it take? Of course it’s hard to give a set number for every body type; however I believe that men and women should shoot for 10 pounds of good lean muscle. 10 pounds might sound scary for most women, but just imagine this (remember I am a visual person). Make a fist with your right hand; this is the equivalent to one pound of lean muscle. Now make a fist with your left hand and put both hands together, this is one pound of fat. As you can see, even though they both weigh the same, muscle is much more dense then fat is. So now imagine replacing 10 pounds of fat on your body with 10 pounds of good lean muscle. Not only are you going to lose inches all over your body, but you are going to feel stronger, tighter and overall better about your body. It takes about 2-3 weeks to gain 1 pound of lean muscle. So realistically, it will take about 5-8 months to accomplish this goal.
So now let’s talk numbers. Why 10 pounds of muscle? It’s all about your metabolism. With one pound of muscle, your metabolism is burning an extra 50 calories a day at rest. Once you have the 10 pounds of lean muscle, your body will be burning a total of 500 calories a day. This means in one week you will lose 3,500 calories at rest, which is equivalent to one pound of fat. Most importantly, if we look at this long term, you will be losing this one pound of fat regularly when your body is at REST. The main key is that the calories are being expended at rest and is not taking into account the additional calories you burn while at the gym or the calories lost from a proper diet.
I know it’s a lot of information to absorb in one sitting, but this is the key to not only losing the weight, but maintaining it for the rest of your life. The worst feeling in the world is working hard to lose the weight in a couple of weeks, just to gain it back right after. If you only focus on cardio, your body will depend on cardio to keep the weight off. If you go on vacation, get sick, or lose motivation to go to the gym for a couple of weeks, this dependency will result in you gaining the weight back due to the lack of calories your body is used to burning during cardio. Like I said earlier, cardio is great for the heart and great for losing some weight, but this is only temporarily. Lets be honest, most people don’t have the time or motivation to do cardio every single day of our life for one hour. This is the main reason why we need to increase our metabolism now, rather then waiting long term when the damage is already done.
Do you know anyone that has lost a lot of weight in preparation for a marathon, just to gain it all back after the race? Or maybe you know someone that always fluctuates in weight loss throughout the year. Hopefully after reading this, you can understand why this happens to the best of us and you will be able to pass on the information to your friends and family in need of some advice. Use my Fitness Pyramid to help you balance out the most essential elements for good health. Make strength training the foundation to staying fit. Use cardio to benefit the heart and lose additional calories. Start to be conscious with your eating and make good nutrition a daily habit. I can promise you that if you just follow these guidelines, with commitment and hard work you will reach your goals.
This is where resistance training comes into play. I am a very visual person when it comes to learning new concepts. So just imagine how the general Food Pyramid is split up. In this case, we will call it The Fitness Pyramid. On the very top of the pyramid, the smallest portion is your “Food.” The middle section of the pyramid is “Cardio.” Last but definitely not least, is “Resistance Training” which is the foundation of the entire Pyramid. All three elements must be incorporated if you are trying to lose weight long term or simply to be in the best shape of your life.
Now, I bet the main question is: How is resistance training going to make me lose weight. And most women will say “I don’t want to gain weight and look big and bulky with bulging muscles everywhere.” Let’s start off with the basic functions of muscle. By gaining muscle by weight training, your body changes in a special way that cannot be obtained through cardio. To keep it simple and short, muscle increases your METABOLISM. Your metabolism is the amount of energy (calories) your body burns to maintain itself at rest. The keyword here is “at rest.” Whether you are eating, drinking, watching TV, or even sleeping, your body is continually burning calories. Some lucky people out there have a high metabolism, meaning they can eat anything and everything and they never seem to gain ANY weight – you know who you are out there! This means they are constantly burning a higher amount of calories a day then the average type.
Now you might be asking: How much muscle should I gain and how long will it take? Of course it’s hard to give a set number for every body type; however I believe that men and women should shoot for 10 pounds of good lean muscle. 10 pounds might sound scary for most women, but just imagine this (remember I am a visual person). Make a fist with your right hand; this is the equivalent to one pound of lean muscle. Now make a fist with your left hand and put both hands together, this is one pound of fat. As you can see, even though they both weigh the same, muscle is much more dense then fat is. So now imagine replacing 10 pounds of fat on your body with 10 pounds of good lean muscle. Not only are you going to lose inches all over your body, but you are going to feel stronger, tighter and overall better about your body. It takes about 2-3 weeks to gain 1 pound of lean muscle. So realistically, it will take about 5-8 months to accomplish this goal.
So now let’s talk numbers. Why 10 pounds of muscle? It’s all about your metabolism. With one pound of muscle, your metabolism is burning an extra 50 calories a day at rest. Once you have the 10 pounds of lean muscle, your body will be burning a total of 500 calories a day. This means in one week you will lose 3,500 calories at rest, which is equivalent to one pound of fat. Most importantly, if we look at this long term, you will be losing this one pound of fat regularly when your body is at REST. The main key is that the calories are being expended at rest and is not taking into account the additional calories you burn while at the gym or the calories lost from a proper diet.
I know it’s a lot of information to absorb in one sitting, but this is the key to not only losing the weight, but maintaining it for the rest of your life. The worst feeling in the world is working hard to lose the weight in a couple of weeks, just to gain it back right after. If you only focus on cardio, your body will depend on cardio to keep the weight off. If you go on vacation, get sick, or lose motivation to go to the gym for a couple of weeks, this dependency will result in you gaining the weight back due to the lack of calories your body is used to burning during cardio. Like I said earlier, cardio is great for the heart and great for losing some weight, but this is only temporarily. Lets be honest, most people don’t have the time or motivation to do cardio every single day of our life for one hour. This is the main reason why we need to increase our metabolism now, rather then waiting long term when the damage is already done.
Do you know anyone that has lost a lot of weight in preparation for a marathon, just to gain it all back after the race? Or maybe you know someone that always fluctuates in weight loss throughout the year. Hopefully after reading this, you can understand why this happens to the best of us and you will be able to pass on the information to your friends and family in need of some advice. Use my Fitness Pyramid to help you balance out the most essential elements for good health. Make strength training the foundation to staying fit. Use cardio to benefit the heart and lose additional calories. Start to be conscious with your eating and make good nutrition a daily habit. I can promise you that if you just follow these guidelines, with commitment and hard work you will reach your goals.
Thursday, July 18, 2013
Goal Setting for Fat Loss
So many people battle with ways to lose fat, but this doesn't have to
be difficult. The single most important part of the process is setting
goals. Setting short-term and long-term goals may increase your odds of
success. Not only will setting goals keep you on the right track, but it
also provides an end point to your program.
A goal is defined as a, "written, specific, personally meaningful, and challenging statement of intent, which has a measurable outcome and a completion date". Your goals must give a distinct target or end-point to work towards that must also be easy to measure and specific. Without these you'll never know if you have achieved the goal. You can't just say lose weight or gain energy.
Make the target very clear and specific. Sit down for 15 minutes and work through 3 short-term and three long-term goals' minimum, but don't be afraid to do more. You must also be honest and realistic with a self-evaluation of your strengths and weaknesses so that you can set appropriate and challenging goals.
Also, you must be honest with your process as you move towards a goal. If the goal is too hard or too easy, you can adjust it. If it is easily accomplished, reset for a higher standard. It is okay to adjust the goal based on your feedback and learning. By having a deadline or time-line for your goal, you are able to examine your progress and re-visit the feasibility of the goal.
COMMIT your goals to paper
REVIEW YOUR GOALS on a regular basis, Make your list of goals accessible, so that you can review it regularly. Frequent reminders will help keep you on track.
BE SPECIFIC set the goal to exactly what you want to achieve.
BE REALISTIC begin by setting small, attainable goals in order that they will propel you into future success. For example, set a simple goal that you will avoid excess food at a party this weekend. Set another goal as simple as having a great workout tomorrow.
FOCUS ON THE SHORT-TERM GOALS as short-term changes in behavior will help you reach long-term goals. Set small goals to get the ball rolling, and success will breed success.
AS YOU ACHIEVE YOUR GOAL return to your list and update the entire set of goals.
At this time, I want you to pledge your full commitment to the program. To be successful, you must dedicate yourself to the following goals:
List 3 short-term goals:
1. __________________
2. __________________
3. __________________
List 3 long-term goals:
1. __________________
2. __________________
3. __________________
Also plan your turbulence training workouts so that you get it done in less than 45 minutes. Your body's metabolism will be so revved up that you will still be burning tons of fat and calories all day long. Once you understand that everything you do each day takes you either closer to or farther from your goals, then and only then will you be on the fast track to success.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat loss help you lose fat without any equipment at all.
A goal is defined as a, "written, specific, personally meaningful, and challenging statement of intent, which has a measurable outcome and a completion date". Your goals must give a distinct target or end-point to work towards that must also be easy to measure and specific. Without these you'll never know if you have achieved the goal. You can't just say lose weight or gain energy.
Make the target very clear and specific. Sit down for 15 minutes and work through 3 short-term and three long-term goals' minimum, but don't be afraid to do more. You must also be honest and realistic with a self-evaluation of your strengths and weaknesses so that you can set appropriate and challenging goals.
Also, you must be honest with your process as you move towards a goal. If the goal is too hard or too easy, you can adjust it. If it is easily accomplished, reset for a higher standard. It is okay to adjust the goal based on your feedback and learning. By having a deadline or time-line for your goal, you are able to examine your progress and re-visit the feasibility of the goal.
COMMIT your goals to paper
REVIEW YOUR GOALS on a regular basis, Make your list of goals accessible, so that you can review it regularly. Frequent reminders will help keep you on track.
BE SPECIFIC set the goal to exactly what you want to achieve.
BE REALISTIC begin by setting small, attainable goals in order that they will propel you into future success. For example, set a simple goal that you will avoid excess food at a party this weekend. Set another goal as simple as having a great workout tomorrow.
FOCUS ON THE SHORT-TERM GOALS as short-term changes in behavior will help you reach long-term goals. Set small goals to get the ball rolling, and success will breed success.
AS YOU ACHIEVE YOUR GOAL return to your list and update the entire set of goals.
At this time, I want you to pledge your full commitment to the program. To be successful, you must dedicate yourself to the following goals:
List 3 short-term goals:
1. __________________
2. __________________
3. __________________
List 3 long-term goals:
1. __________________
2. __________________
3. __________________
Also plan your turbulence training workouts so that you get it done in less than 45 minutes. Your body's metabolism will be so revved up that you will still be burning tons of fat and calories all day long. Once you understand that everything you do each day takes you either closer to or farther from your goals, then and only then will you be on the fast track to success.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat loss help you lose fat without any equipment at all.
YES, You CAN Gain Muscle AND Lose Fat at the Same Time
I have 3 BIG, and I mean BIG fat loss, body changing lessons to share with you today...
First...
No one believes you can gain muscle and lose fat at the same time. I say, it's true. Not only do Craig's Turbulence Training workouts prove it, but now science agrees.
Researchers from Purdue University showed men and women (with an average age of 61 - with one subject 80 years old!) were able to lose fat, gain muscle, get stronger, lower LDL cholesterol, and improve blood sugar control with a simple strength workout routine.
36 healthy men and women did strength training three times per week for 12 weeks, doing 3 sets of 8-12 repetitions.
By the end, the subjects gained an average of four pounds of lean mass and lost over four pounds of fat. This study show's it is possible to gain muscle and lose - at any age.
And you don't need fancy machines or an expensive gym membership, all you need is a professional program, like Turbulence Training, that you can do in the comfort of your own home.
Get your very own copy of Turbulence Training & the Nutrition Guide here:
=> http://wilsonhs26.turbulence.hop.clickbank.net/
Next...
I hear from men all the time who claim to be 6% body fat or less (which is the level of a professional bodybuilder) but still have a hard time seeing their abs.
This, by the way, is impossible. Listen, if you really are 6%, you'll have an 8-pack, and you won't need any advice from me.
The problem is too many men and women believe that handheld body fat analyzers are accurate.
The truth?
Recent research shows these tools underestimate the amount of fat you are carrying on your body by 2.4 kg! That's 5 pounds of fat these handheld machines are neglecting to tell you about!
So don't get too smug with your handheld body fat readings, because it's likely underestimating the amount of fat on your body. Besides, its not about the machine, its about the mirror, how your clothes fit, and about losing the inches from your waist.
Worry about those, not some bogus readout on a machine.
And finally...
Everyone knows you don't burn fat with strength training, right? Wrong! A new study hot off the presses from the prestigious Journal of Applied Physiology showed strength training boosts metabolism by 10% after exercise and increases fat burning by 100%.
In this study, subjects did a standard 3-set strength training program focusing on multi-muscle exercises and showed just how powerful "Turbulence" is for fat loss...
During strength training, you apply "turbulence" to your muscles, causing an increase in your metabolism and fat burning after the workout. That's how you build muscle and burn fat at the same time.
So forget about the "calorie readout" on the cardio machines. While strength training doesn't burn as many calories as traditional aerobic training during the workout itself, it continues to burn calories AND fat long after your workout.
And that's why you get a better body with Turbulence Training than you do with long, slow, boring, less-effective cardio.
Turbulence Training: Build muscle, burn fat, at the same time.
==> http://wilsonhs26.turbulence.hop.clickbank.net/
Get in shape for fast with Turbulence Training,
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: http://wilsonhs26.turbulence.hop.clickbank.net/
First...
No one believes you can gain muscle and lose fat at the same time. I say, it's true. Not only do Craig's Turbulence Training workouts prove it, but now science agrees.
Researchers from Purdue University showed men and women (with an average age of 61 - with one subject 80 years old!) were able to lose fat, gain muscle, get stronger, lower LDL cholesterol, and improve blood sugar control with a simple strength workout routine.
36 healthy men and women did strength training three times per week for 12 weeks, doing 3 sets of 8-12 repetitions.
By the end, the subjects gained an average of four pounds of lean mass and lost over four pounds of fat. This study show's it is possible to gain muscle and lose - at any age.
And you don't need fancy machines or an expensive gym membership, all you need is a professional program, like Turbulence Training, that you can do in the comfort of your own home.
Get your very own copy of Turbulence Training & the Nutrition Guide here:
=> http://wilsonhs26.turbulence.hop.clickbank.net/
Next...
I hear from men all the time who claim to be 6% body fat or less (which is the level of a professional bodybuilder) but still have a hard time seeing their abs.
This, by the way, is impossible. Listen, if you really are 6%, you'll have an 8-pack, and you won't need any advice from me.
The problem is too many men and women believe that handheld body fat analyzers are accurate.
The truth?
Recent research shows these tools underestimate the amount of fat you are carrying on your body by 2.4 kg! That's 5 pounds of fat these handheld machines are neglecting to tell you about!
So don't get too smug with your handheld body fat readings, because it's likely underestimating the amount of fat on your body. Besides, its not about the machine, its about the mirror, how your clothes fit, and about losing the inches from your waist.
Worry about those, not some bogus readout on a machine.
And finally...
Everyone knows you don't burn fat with strength training, right? Wrong! A new study hot off the presses from the prestigious Journal of Applied Physiology showed strength training boosts metabolism by 10% after exercise and increases fat burning by 100%.
In this study, subjects did a standard 3-set strength training program focusing on multi-muscle exercises and showed just how powerful "Turbulence" is for fat loss...
During strength training, you apply "turbulence" to your muscles, causing an increase in your metabolism and fat burning after the workout. That's how you build muscle and burn fat at the same time.
So forget about the "calorie readout" on the cardio machines. While strength training doesn't burn as many calories as traditional aerobic training during the workout itself, it continues to burn calories AND fat long after your workout.
And that's why you get a better body with Turbulence Training than you do with long, slow, boring, less-effective cardio.
Turbulence Training: Build muscle, burn fat, at the same time.
==> http://wilsonhs26.turbulence.hop.clickbank.net/
Get in shape for fast with Turbulence Training,
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: http://wilsonhs26.turbulence.hop.clickbank.net/
Wednesday, July 17, 2013
Wednesday July 17th Workout
Logging In Today
Warm-Up:
Bend and Reaches
Windmill
External Rotations
Cardio:
Throwing and Chasing Football 67mins
Workout:
100 Burpees with Push-Ups
100 Clap Push-Ups
100 Power Scissor Leg Switching Lunges
100 BodyWeight Rows
100 Platform Box Jumps
Cool Down:
Stretching
Foam Roll
Warm-Up:
Bend and Reaches
Windmill
External Rotations
Cardio:
Throwing and Chasing Football 67mins
Workout:
100 Burpees with Push-Ups
100 Clap Push-Ups
100 Power Scissor Leg Switching Lunges
100 BodyWeight Rows
100 Platform Box Jumps
Cool Down:
Stretching
Foam Roll
Machines vs Bodyweight for Fat Loss
Let's talk about bodyweight exercise alternatives--can people really get a good fat burning workout just using their bodyweight and a set of dumbbells?
The answer is yes.
They don't need fancy machines or expensive gym memberships?
No.
There's nothing magical about machines. And to be honest with you, machines are only designed for the "average sized" person. So if you are short or tall, you are really out of luck.
If you train at home, or on the road while traveling for business, you're not going to have access to fancy equipment. You might have to "get by" with only dumbbells and your bodyweight.
But since you only have a short amount of time to workout, say 3 sessions of 45 minutes per workout per week, it is a big help if we can pair dumbbell and bodyweight exercises together in our workouts.
(Hey, I've tried training a client on a Bowflex...and we spent more time trying to set-up the machine for different exercises than he did using it. Eventually we got him to get a set of powerblocks to avoid the hassle.)
On the other hand, there are dozens of bodyweight exercises we can use for bodysculpting for the lower body, abs, and upper body that require no set-up at all.
Some of my favorite bodyweight exercises are...
a) Spiderman Pushups
b) Any single leg exercise (from single-leg squats, to split squats, to the many types of step-ups I use, to all the lunges you can think of)
c) Total body ab exercises (I try to avoid crunching motions - bodyweight crunches are limited in effectiveness, so I prefer to use total body ab exercises like mountain climbers or burpees)
d) Close-grip Pushups (these work a woman's arms better than any triceps kickback ever will)
e) Lying Single-Leg Hip Extensions for the butt
f) Chin-ups for arms (and there's even a really cool way for men and women to do assisted chin-ups if they are just starting out on this exercise, and I'm not talking about those expensive, gigantic assisted pull-up machines)
One of the best uses of bodyweight exercises are in fat burning bodyweight circuits. These circuits are a great replacement for regular cardio and even for intervals.
Take 3 upper body bodyweight exercises and alternate them with 3 lower body bodyweight exercises. Rest 1 minute and repeat 3-5 times for a 20 minute bodyweight workout. Bodyweight exercises are great for all us desk jockeys, because it improves our mobility and reduces upper body tension.
Bodyweight training gives you fast fat loss, at no cost, and without the need for a 2nd garage in your house to store all the equipment. You can take your bodyweight workouts outside in the summer, on the road when you travel, and even on holidays so that you don't miss a workout.
Get your very own copy of Turbulence Training & the Nutrition Guide here:
http://wilsonhs26.turbulence.hop.clickbank.net/
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: http://wilsonhs26.turbulence.hop.clickbank.net/
The answer is yes.
They don't need fancy machines or expensive gym memberships?
No.
There's nothing magical about machines. And to be honest with you, machines are only designed for the "average sized" person. So if you are short or tall, you are really out of luck.
If you train at home, or on the road while traveling for business, you're not going to have access to fancy equipment. You might have to "get by" with only dumbbells and your bodyweight.
But since you only have a short amount of time to workout, say 3 sessions of 45 minutes per workout per week, it is a big help if we can pair dumbbell and bodyweight exercises together in our workouts.
(Hey, I've tried training a client on a Bowflex...and we spent more time trying to set-up the machine for different exercises than he did using it. Eventually we got him to get a set of powerblocks to avoid the hassle.)
On the other hand, there are dozens of bodyweight exercises we can use for bodysculpting for the lower body, abs, and upper body that require no set-up at all.
Some of my favorite bodyweight exercises are...
a) Spiderman Pushups
b) Any single leg exercise (from single-leg squats, to split squats, to the many types of step-ups I use, to all the lunges you can think of)
c) Total body ab exercises (I try to avoid crunching motions - bodyweight crunches are limited in effectiveness, so I prefer to use total body ab exercises like mountain climbers or burpees)
d) Close-grip Pushups (these work a woman's arms better than any triceps kickback ever will)
e) Lying Single-Leg Hip Extensions for the butt
f) Chin-ups for arms (and there's even a really cool way for men and women to do assisted chin-ups if they are just starting out on this exercise, and I'm not talking about those expensive, gigantic assisted pull-up machines)
One of the best uses of bodyweight exercises are in fat burning bodyweight circuits. These circuits are a great replacement for regular cardio and even for intervals.
Take 3 upper body bodyweight exercises and alternate them with 3 lower body bodyweight exercises. Rest 1 minute and repeat 3-5 times for a 20 minute bodyweight workout. Bodyweight exercises are great for all us desk jockeys, because it improves our mobility and reduces upper body tension.
Bodyweight training gives you fast fat loss, at no cost, and without the need for a 2nd garage in your house to store all the equipment. You can take your bodyweight workouts outside in the summer, on the road when you travel, and even on holidays so that you don't miss a workout.
Get your very own copy of Turbulence Training & the Nutrition Guide here:
http://wilsonhs26.turbulence.hop.clickbank.net/
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: http://wilsonhs26.turbulence.hop.clickbank.net/
Tuesday, July 16, 2013
Tuesday July 16th Workout
Logging In Today
Warm-Up:
Hip Swings Forward
Hip Swings Side to Side
Cardio:
5 200 Meter Sprints
5 100 Meter Sprints
Workout:
100 Leg Lifts
100 Sit-Ups
300 Push-ups
100 Walking Lunges
100 Single Leg Deadlifts
100 Bodyweight Squats
100 Pull-Ups
100 Hanging Triceps Dips
=1000 Repetitions
Cool Down:
Stretching
Warm-Up:
Hip Swings Forward
Hip Swings Side to Side
Cardio:
5 200 Meter Sprints
5 100 Meter Sprints
Workout:
100 Leg Lifts
100 Sit-Ups
300 Push-ups
100 Walking Lunges
100 Single Leg Deadlifts
100 Bodyweight Squats
100 Pull-Ups
100 Hanging Triceps Dips
=1000 Repetitions
Cool Down:
Stretching
Use this fat-burning spread INSTEAD of mayo
I
know, I know... nobody wants a dry sandwich. But how exactly do you
avoid adding over 100 calories and 10g of denatured fat to your sprouted
grain bread without a little mayo?
Simple! Try this quick and easy Herbed Greek Yogurt recipe that's loaded with protein while skipping out on all of the above.
Ingredients
1 cup of organic Greek yogurt
1 tbsp of fresh dill, chopped
1/4 cup cucumber, grated
1 small clove of garlic, finely chopped
Directions
Combine all the ingredients in a bowl. Voila! Now you've got a mayo substitute that's actually much more flavorful while being 100xs better for your waistline.
Want to add some more simplicity to your diet while dropping flab FAST? Just follow this drop-dead simple meal plan that a friend of mine outlined meal-by-meal for you on the next page:
==> The ONE Day Diet (exactly what to eat, meal-by-meal)
Simple! Try this quick and easy Herbed Greek Yogurt recipe that's loaded with protein while skipping out on all of the above.
Ingredients
1 cup of organic Greek yogurt
1 tbsp of fresh dill, chopped
1/4 cup cucumber, grated
1 small clove of garlic, finely chopped
Directions
Combine all the ingredients in a bowl. Voila! Now you've got a mayo substitute that's actually much more flavorful while being 100xs better for your waistline.
Want to add some more simplicity to your diet while dropping flab FAST? Just follow this drop-dead simple meal plan that a friend of mine outlined meal-by-meal for you on the next page:
==> The ONE Day Diet (exactly what to eat, meal-by-meal)
Monday, July 15, 2013
Politically Incorrect Fat Loss
You know who is your worst enemy in the fight against fat?
Well-meaning fitness professionals that don't want to make you feel bad for being lazy and eating crap. That's who.
They write articles about how "diets are bad", how you can lift soup cans and get fitness model arms, and how you should exercise in the nice and easy "fat burning zone" to get results. Basically, they give you what want to hear - plenty of excuses for avoiding hard exercise and strict nutrition (the real keys to fat loss).
But I don't. You'll get no such excuses from me.
Here's the real deal on fat loss. You have to work hard in your workouts and even harder on your nutrition if you want results. Or you can take the politically-correct easy way out and have the same body in 3, 6, and even 12 months from now.
Love me or hate me, I promise you results. Let's take a look at why the PC-solutions don't work...
Q: 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.
Q: Should men and women train differently for fat loss?
Answer: Nope. Next question.
Seriously, the answer is no, but just to add to that, men and women don't have that many differences when it comes to fat loss, so they both do well with the Turbulence Training style workouts.
Now here's one reason why TT 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...There are dozens of testimonials from women thanking Craig 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 him feel like a million bucks because the TT workouts are making these women feel like a million bucks.
That being said, he makes small changes in TT workouts to adapt to a woman's pre-conceived notions about strength training. Some women are very hesitant to lift weights. But you and I know that is necessary for bodysculpting, fat loss, and health benefits such as building bones.
So what he does is sub a few (not all!) of the weight exercises out and replace them with equal intensity bodyweight exercises. Some bodyweight exercises can be classified as traditional strength exercises (i.e. for a woman that can only do 5 full pushups, the pushup exercise is almost a max strength exercise). But women "mentally" deal with this type of strength training better than putting a dumbbell in their hands.
On the other hand, some bodyweight exercises provide more of an interval training effect (i.e. bodyweight squats). Either way, bodyweight exercises can put turbulence (i.e. "stress") on the muscle and boost metabolism and help female clients get the results they want and deserve.
Q: What differentiates Turbulence Training from other programs?
Answer: That's a tough question to answer, as there are other systems out there that give impressive results in an acceptable time frame.
I will say this however, Craig is extremely dedicated to his Turbulence Training and the entire "fat loss" cause.
One of the factors behind his dedication is that he finds the general concept of fat loss to be so simple, and yet millions and millions of people around the world have an incredibly difficult time achieving their goals.
He wants to give them every possible resource available to them to help them succeed.
So he is am tinkering with new workouts, exercises, and interval methods, and interviewing other trainers and nutritional experts for every single little fat burning advantage I can find. And that comes through in what he offers to the readers of my blog and clients I train.
I read in a past an article "Fat loss is easy, once you realize how hard it is." Taking the stairs at work instead of the elevator, parking 100 extra feet away from the door, and subbing 1% milk for 2% milk is not going to help you lose 13 pounds of fat in a year like the politically correct articles suggest.
You need a politically-incorrect plan to eat right 90% of the time (i.e. saying "no" when an office-mate brings in doughnuts) and you have to have the best workout plan available to you if you want to get the most results in the least amount of time.
And then you still have to have a plan to help you stick to those plans - and that should involve a social support group. There are many tricks and tips to success, so you always have to keep learning and trying to improve. And that's what I help with in my programs and newsletters.
Get your very own copy of Turbulence Training & the Nutrition Guide here:
http://wilsonhs26.turbulence.hop.clickbank.net
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 http://wilsonhs26.turbulence.hop.clickbank.net
Well-meaning fitness professionals that don't want to make you feel bad for being lazy and eating crap. That's who.
They write articles about how "diets are bad", how you can lift soup cans and get fitness model arms, and how you should exercise in the nice and easy "fat burning zone" to get results. Basically, they give you what want to hear - plenty of excuses for avoiding hard exercise and strict nutrition (the real keys to fat loss).
But I don't. You'll get no such excuses from me.
Here's the real deal on fat loss. You have to work hard in your workouts and even harder on your nutrition if you want results. Or you can take the politically-correct easy way out and have the same body in 3, 6, and even 12 months from now.
Love me or hate me, I promise you results. Let's take a look at why the PC-solutions don't work...
Q: 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.
Q: Should men and women train differently for fat loss?
Answer: Nope. Next question.
Seriously, the answer is no, but just to add to that, men and women don't have that many differences when it comes to fat loss, so they both do well with the Turbulence Training style workouts.
Now here's one reason why TT 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...There are dozens of testimonials from women thanking Craig 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 him feel like a million bucks because the TT workouts are making these women feel like a million bucks.
That being said, he makes small changes in TT workouts to adapt to a woman's pre-conceived notions about strength training. Some women are very hesitant to lift weights. But you and I know that is necessary for bodysculpting, fat loss, and health benefits such as building bones.
So what he does is sub a few (not all!) of the weight exercises out and replace them with equal intensity bodyweight exercises. Some bodyweight exercises can be classified as traditional strength exercises (i.e. for a woman that can only do 5 full pushups, the pushup exercise is almost a max strength exercise). But women "mentally" deal with this type of strength training better than putting a dumbbell in their hands.
On the other hand, some bodyweight exercises provide more of an interval training effect (i.e. bodyweight squats). Either way, bodyweight exercises can put turbulence (i.e. "stress") on the muscle and boost metabolism and help female clients get the results they want and deserve.
Q: What differentiates Turbulence Training from other programs?
Answer: That's a tough question to answer, as there are other systems out there that give impressive results in an acceptable time frame.
I will say this however, Craig is extremely dedicated to his Turbulence Training and the entire "fat loss" cause.
One of the factors behind his dedication is that he finds the general concept of fat loss to be so simple, and yet millions and millions of people around the world have an incredibly difficult time achieving their goals.
He wants to give them every possible resource available to them to help them succeed.
So he is am tinkering with new workouts, exercises, and interval methods, and interviewing other trainers and nutritional experts for every single little fat burning advantage I can find. And that comes through in what he offers to the readers of my blog and clients I train.
I read in a past an article "Fat loss is easy, once you realize how hard it is." Taking the stairs at work instead of the elevator, parking 100 extra feet away from the door, and subbing 1% milk for 2% milk is not going to help you lose 13 pounds of fat in a year like the politically correct articles suggest.
You need a politically-incorrect plan to eat right 90% of the time (i.e. saying "no" when an office-mate brings in doughnuts) and you have to have the best workout plan available to you if you want to get the most results in the least amount of time.
And then you still have to have a plan to help you stick to those plans - and that should involve a social support group. There are many tricks and tips to success, so you always have to keep learning and trying to improve. And that's what I help with in my programs and newsletters.
Get your very own copy of Turbulence Training & the Nutrition Guide here:
http://wilsonhs26.turbulence.hop.clickbank.net
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 http://wilsonhs26.turbulence.hop.clickbank.net
Saturday, July 13, 2013
One of the BEST meals I've EVER eaten in my life
Hey it's Eddie, and as you probably know by now, I've been following this strategic 21-day meal plan
for the last 12 days and I have been enjoying
incredibly DELICIOUS food each and every night for dinner. I mean just
ridiculously healthy, yet outrageously delicious meals...simply amazing.
If you want to join me in following this "Mmm Mmm Good" rapid-results meal plan, you can grab your copy here:
==> Get Your 21 Day Rapid Results Meal Plan Here
Yesterday was a low-carb day, although I allowed myself to have a smidge more carbs than I normally would at dinner just so I could try a new recipe, and boy am I glad I did!
By the way, on this strategic 21 day meal plan you'll have low carb days, high carb days, cheat days, and everything else in between. In fact, that's the exact reason why the program works so incredibly well, and so quickly.
==> Learn about "Nutrient Confusion" here
Back to the meal. Truly, honestly, it was one of the BEST meals I've ever eaten in my life.
For the main course, we had a fish, corn, & chorizo (Spanish sausage) dish that was out of this world along with a delicious spinach salad (with hard boiled egg, bacon, red onion, & a red wine vinaigrette dressing).
And here's the thing -- I don't even really LIKE fish all that much. In fact, last night was only the second time in my entire life that I've ever cooked fish and I very rarely order it while out...but man, was this fish-dish amazing.
Thank RealSimple magazine for this recipe (with a few Joel Marion additions):
Fish, Corn, & Chorizo Grill Packets
Ingredients
1 tablespoon extra virgin olive oil, plus more for the grill
3 cups of organic, non-GMO corn (fresh or frozen)
4 ounces cured chorizo, thinly sliced
sea salt and black pepper
Emeril Fish & Seafood Rub
4 6-ounce skinless black bass, grouper, tilapia, or Pacific halibut fillets
8 sprigs fresh oregano, plus leaves for serving
lime wedges, for serving (optional)
Directions
1. Heat grill or a grill pan to medium. Once it is hot, clean the grill grate with a wire brush. Just before grilling, oil the grill grate or grill pan.
2. Season the fish filets with the fish rub, salt, & pepper.
3. Toss the corn, chorizo, and 1/4 teaspoon each salt and pepper in a medium bowl. Dividing evenly, place the corn mixture in the center of four 12-by-24-inch pieces of heavy-duty foil. Top with the fish and oregano sprigs, drizzle with the oil, and season with 1/4 teaspoon each salt and pepper. Fold the foil over and seal the edges to form 4 packets.
4. Place the foil packets on the grill and cook, covered, until the fish is opaque throughout, 12 to 15 minutes. Carefully open the packets and transfer the fish and vegetables to a plate. Sprinkle with the oregano leaves and serve with the lime wedges, if desired.
We used black grouper for the recipe and believe me, when you open up that grill packet the aroma of the seasonings and the food all together is pretty incredible. Even better, it tastes even more delicious than it smells!
Give this recipe a try and you will NOT be disappointed.
And here is the simple Spinach Salad recipe:
Ingredients
3 tablespoons of extra virgin olive oil
2 tablespoons of red wine vinegar
sea salt and black pepper to taste
6 cups of spinach
1/4 small red onion, thinly sliced
3 thick strips of organic bacon, chopped
2 hard boiled organic eggs, sliced
Directions
1. Whisk together the oil, vinegar, salt & pepper in a large bowl.
2. Add the spinach, onion, bacon & egg and toss to combine.
As you can see, this entire meal is a SIMPLE meal that does not take long to prepare or make. That, on top of the incredible flavor, makes it a clear home run. In fact, I could not stop thinking about how amazing the meal was.
See that? THIS is who you eat healthy while also enjoying amazingly delicious food. It's not difficult! In fact, my friend Joel will show you how simple it is right here...check it out now:
==> Follow the same exact rapid-results meal plan I am following personally
Very likely, you'll find you'll be eating the most delicious food of your life while watching the pounds fall off...that's why he created this simple 3-week program!
Enjoy these recipes, and the results!
To your success,
Eddie Smith
If you want to join me in following this "Mmm Mmm Good" rapid-results meal plan, you can grab your copy here:
==> Get Your 21 Day Rapid Results Meal Plan Here
Yesterday was a low-carb day, although I allowed myself to have a smidge more carbs than I normally would at dinner just so I could try a new recipe, and boy am I glad I did!
By the way, on this strategic 21 day meal plan you'll have low carb days, high carb days, cheat days, and everything else in between. In fact, that's the exact reason why the program works so incredibly well, and so quickly.
==> Learn about "Nutrient Confusion" here
Back to the meal. Truly, honestly, it was one of the BEST meals I've ever eaten in my life.
For the main course, we had a fish, corn, & chorizo (Spanish sausage) dish that was out of this world along with a delicious spinach salad (with hard boiled egg, bacon, red onion, & a red wine vinaigrette dressing).
And here's the thing -- I don't even really LIKE fish all that much. In fact, last night was only the second time in my entire life that I've ever cooked fish and I very rarely order it while out...but man, was this fish-dish amazing.
Thank RealSimple magazine for this recipe (with a few Joel Marion additions):
Fish, Corn, & Chorizo Grill Packets
Ingredients
1 tablespoon extra virgin olive oil, plus more for the grill
3 cups of organic, non-GMO corn (fresh or frozen)
4 ounces cured chorizo, thinly sliced
sea salt and black pepper
Emeril Fish & Seafood Rub
4 6-ounce skinless black bass, grouper, tilapia, or Pacific halibut fillets
8 sprigs fresh oregano, plus leaves for serving
lime wedges, for serving (optional)
Directions
1. Heat grill or a grill pan to medium. Once it is hot, clean the grill grate with a wire brush. Just before grilling, oil the grill grate or grill pan.
2. Season the fish filets with the fish rub, salt, & pepper.
3. Toss the corn, chorizo, and 1/4 teaspoon each salt and pepper in a medium bowl. Dividing evenly, place the corn mixture in the center of four 12-by-24-inch pieces of heavy-duty foil. Top with the fish and oregano sprigs, drizzle with the oil, and season with 1/4 teaspoon each salt and pepper. Fold the foil over and seal the edges to form 4 packets.
4. Place the foil packets on the grill and cook, covered, until the fish is opaque throughout, 12 to 15 minutes. Carefully open the packets and transfer the fish and vegetables to a plate. Sprinkle with the oregano leaves and serve with the lime wedges, if desired.
We used black grouper for the recipe and believe me, when you open up that grill packet the aroma of the seasonings and the food all together is pretty incredible. Even better, it tastes even more delicious than it smells!
Give this recipe a try and you will NOT be disappointed.
And here is the simple Spinach Salad recipe:
Ingredients
3 tablespoons of extra virgin olive oil
2 tablespoons of red wine vinegar
sea salt and black pepper to taste
6 cups of spinach
1/4 small red onion, thinly sliced
3 thick strips of organic bacon, chopped
2 hard boiled organic eggs, sliced
Directions
1. Whisk together the oil, vinegar, salt & pepper in a large bowl.
2. Add the spinach, onion, bacon & egg and toss to combine.
As you can see, this entire meal is a SIMPLE meal that does not take long to prepare or make. That, on top of the incredible flavor, makes it a clear home run. In fact, I could not stop thinking about how amazing the meal was.
See that? THIS is who you eat healthy while also enjoying amazingly delicious food. It's not difficult! In fact, my friend Joel will show you how simple it is right here...check it out now:
==> Follow the same exact rapid-results meal plan I am following personally
Very likely, you'll find you'll be eating the most delicious food of your life while watching the pounds fall off...that's why he created this simple 3-week program!
Enjoy these recipes, and the results!
To your success,
Eddie Smith
Friday, July 12, 2013
Friday July 12th Workout
Logging In Today
Its been raining in the morning the last two days. Took yesterday off but did a workout today
Workout:
1000 Push-Ups
1000 Sit-Ups
Its been raining in the morning the last two days. Took yesterday off but did a workout today
Workout:
1000 Push-Ups
1000 Sit-Ups
The #1 Thing You MUST Do After Eating Too Much
In case you missed this a few days ago, I wanted to remind you of this rare opportunity
to save 20% OFF on Biotrust's entire line of premium nutrition products -- be
sure to act today while they still have inventory of all your favorites!
--------
Welcome back! We trust you and your family had a great 4th of July weekend celebrating the blessings of freedom and liberty with friends, fireworks, and of course plenty of GREAT food! At the same time, it's critically important that you immediately get back on track with your nutrition plan today, otherwise this past weekend can easily spiral into WEEKS of dietary deviance!
Knowing that, at BioTrust we've decided to help you do just that while burning off all those holiday weekend goodies by putting our ENTIRE line of premium health-boosting and fat-destroying supplements on sale at 20% OFF :)
Just use the coupon code freedom20 at checkout to save 20% on your entire order today -- all products, no quantity limits or restrictions!
As you know, because of the premium nature of our product line, they don't do these kind of sales often...in fact, they haven't ran a sale with this steep of a discount on the entire product line for over THREE months!
To save today, just start your order with one of their premium products below and then use the menus of the site to add additional products to your order while getting 20% OFF everything!
Again, just use the code freedom20 at checkout for a whopping 20% savings on your ENTIRE order -- and be sure to stock up during this rare sale as there are NO quantity limits or restrictions!
==> BioTrust Low Carb - Delicious, All-Natural Time-Released Protein Blend
==> BioTrust All-Natural Protein Cookies - The Healthiest, Most Delicious Cookies EVER!
==> BioTrust Organic Protein Bars - Your Ultra Convenient Organic MEAL Replacement
==> Pro-X10 - Advanced Microencapsulated Probiotic Blend (now with Actazin!)
==> LeptiBurn - Advanced Fat-Burning Hormone Support
==> IC-5 - Advanced Insulin and Carbohydrate Management - Don't Eat Carbs Without It
==> BCAA Matrix - Lose Fat Not Muscle - Premium Muscle-Sparing Amino Acid Blend
==> AbsorbMax - Premium Digestive Enzymes (now with GlutenGone!)
Stock up, save BIG today, and let's get ready to crush your goals in the coming weeks and months -- together!
To your results,
Eddie Smith
Personal Trainer
--------
Welcome back! We trust you and your family had a great 4th of July weekend celebrating the blessings of freedom and liberty with friends, fireworks, and of course plenty of GREAT food! At the same time, it's critically important that you immediately get back on track with your nutrition plan today, otherwise this past weekend can easily spiral into WEEKS of dietary deviance!
Knowing that, at BioTrust we've decided to help you do just that while burning off all those holiday weekend goodies by putting our ENTIRE line of premium health-boosting and fat-destroying supplements on sale at 20% OFF :)
Just use the coupon code freedom20 at checkout to save 20% on your entire order today -- all products, no quantity limits or restrictions!
As you know, because of the premium nature of our product line, they don't do these kind of sales often...in fact, they haven't ran a sale with this steep of a discount on the entire product line for over THREE months!
To save today, just start your order with one of their premium products below and then use the menus of the site to add additional products to your order while getting 20% OFF everything!
Again, just use the code freedom20 at checkout for a whopping 20% savings on your ENTIRE order -- and be sure to stock up during this rare sale as there are NO quantity limits or restrictions!
==> BioTrust Low Carb - Delicious, All-Natural Time-Released Protein Blend
==> BioTrust All-Natural Protein Cookies - The Healthiest, Most Delicious Cookies EVER!
==> BioTrust Organic Protein Bars - Your Ultra Convenient Organic MEAL Replacement
==> Pro-X10 - Advanced Microencapsulated Probiotic Blend (now with Actazin!)
==> LeptiBurn - Advanced Fat-Burning Hormone Support
==> IC-5 - Advanced Insulin and Carbohydrate Management - Don't Eat Carbs Without It
==> BCAA Matrix - Lose Fat Not Muscle - Premium Muscle-Sparing Amino Acid Blend
==> AbsorbMax - Premium Digestive Enzymes (now with GlutenGone!)
Stock up, save BIG today, and let's get ready to crush your goals in the coming weeks and months -- together!
To your results,
Eddie Smith
Personal Trainer
Wednesday, July 10, 2013
7 Top Weight Loss Mistakes
When it comes to fat loss, I feel like I've been everywhere and
seen everything. I've watched 95% of people in the gyms struggle
with weight loss and make no progress, but I've also watched the
weirdest and wildest regimens work for others.
And in dealing with thousands of people on the Internet and through the Men's Health website, I've been able to pick up on the "Seven Mistakes People Make When Trying to Lose Fat" Here they are to help you avoid them...
1. People simply fail to consider the consequences of their actions.
Alwyn Cosgrove (one of the top trainers in the business) once told me, "I get my clients to think, 'Will this help me or not? Is this a positive step or not?' If you can see that every action that you take is either helping you lose fat or stopping you from losing fat, then you will start to make better choices."
So remember that everything you put in your mouth is either for or against fat loss. And every exercise choice you make is either for or against fat loss. "Get that", Alwyn says, "and you're a hit."
2. People neglect to control their insulin and blood sugar levels - 2 key factors in determining whether or not the body fat will come off.
If you eat processed foods you are guaranteed to elevate your insulin & blood sugar levels. If you do that, your body sends the message, "Store fat!", and you won't make any progress. So avoid white-flour based bakery products, sugary drinks, and almost any carbohydrate snack that comes in a bag or a box.
3. People train like it's the 80's.
Yes, I know. Eighties music is popular again. But that doesn't mean ineffective training methods from the 80's like light weights, low intensity steady state cardio, and endless low-intensity ab work should also make a comeback. That type of training should stay buried in the back issues of cheesy muscle magazines. Stick to strength training and interval training for efficient and effective body changing routines.
I know that the "fat-burning" zone and "morning cardio on an empty stomach" has been drilled into your heads by well-meaning trainers and articles, but science just doesn't support this.
The latest on fat loss research from Australia has shown that a 20-minute interval program led to significantly more weight loss than 40-minute aerobic sessions.
We must adapt our programs to the science in order to succeed. Don't be left behind!
4. People don't take 30 minutes to plan their next day's food intake.
If you fail to do this, you will set your fat loss efforts back by a minimum of 72 hours. Without a good meal plan, you are left to hunt and gather food in the modern world. And that's a recipe for fat loss disaster. You are bound to eat something processed if you aren't prepared. You will lose the fat burning benefits from yesterday's workout and it will take until the end of the following day to get back on track. An entire 72-hour period wasted.
5. People don't eat enough vegetables.
We can thank John Berardi for making it common knowledge that you should eat fiber-rich vegetables at every meal to assist your fat loss efforts. By doing so, you'll control your blood sugar and insulin - thus supporting the optimal hormonal situation for fat loss.
6. People screw up their hormones with poor lifestyle choices.
If you are out boozing and staying up late on the weekend, you are shutting down your fat loss and messing up the optimal hormonal environment for fat burning. I will talk a lot more about the optimal hormonal levels for fat loss in the future, as I believe this is the underrated key to building your best body ever.
7. People don't plan and monitor their training sessions. If you are still going to the gym without a plan, then you are going to have a hard time losing fat. And if you aren't recording your workouts and eating habits, then you aren't losing as much fat as you probably can. To fix this mistake, start by getting on track with strength training and interval training. It's guaranteed to get you lean.
I know that your motivation is high at this time of the year. So grab a good program based on science, add to that a nutrition PLAN (that is actually planned out on paper - like the TT Nutrition Guidelines from Dr. Chris Mohr), and get some social support on your side and you will succeed this year.
Get your very own copy of Turbulence Training & the Nutrition Guide here: => http://www.turbulencetraining.com/
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
And in dealing with thousands of people on the Internet and through the Men's Health website, I've been able to pick up on the "Seven Mistakes People Make When Trying to Lose Fat" Here they are to help you avoid them...
1. People simply fail to consider the consequences of their actions.
Alwyn Cosgrove (one of the top trainers in the business) once told me, "I get my clients to think, 'Will this help me or not? Is this a positive step or not?' If you can see that every action that you take is either helping you lose fat or stopping you from losing fat, then you will start to make better choices."
So remember that everything you put in your mouth is either for or against fat loss. And every exercise choice you make is either for or against fat loss. "Get that", Alwyn says, "and you're a hit."
2. People neglect to control their insulin and blood sugar levels - 2 key factors in determining whether or not the body fat will come off.
If you eat processed foods you are guaranteed to elevate your insulin & blood sugar levels. If you do that, your body sends the message, "Store fat!", and you won't make any progress. So avoid white-flour based bakery products, sugary drinks, and almost any carbohydrate snack that comes in a bag or a box.
3. People train like it's the 80's.
Yes, I know. Eighties music is popular again. But that doesn't mean ineffective training methods from the 80's like light weights, low intensity steady state cardio, and endless low-intensity ab work should also make a comeback. That type of training should stay buried in the back issues of cheesy muscle magazines. Stick to strength training and interval training for efficient and effective body changing routines.
I know that the "fat-burning" zone and "morning cardio on an empty stomach" has been drilled into your heads by well-meaning trainers and articles, but science just doesn't support this.
The latest on fat loss research from Australia has shown that a 20-minute interval program led to significantly more weight loss than 40-minute aerobic sessions.
We must adapt our programs to the science in order to succeed. Don't be left behind!
4. People don't take 30 minutes to plan their next day's food intake.
If you fail to do this, you will set your fat loss efforts back by a minimum of 72 hours. Without a good meal plan, you are left to hunt and gather food in the modern world. And that's a recipe for fat loss disaster. You are bound to eat something processed if you aren't prepared. You will lose the fat burning benefits from yesterday's workout and it will take until the end of the following day to get back on track. An entire 72-hour period wasted.
5. People don't eat enough vegetables.
We can thank John Berardi for making it common knowledge that you should eat fiber-rich vegetables at every meal to assist your fat loss efforts. By doing so, you'll control your blood sugar and insulin - thus supporting the optimal hormonal situation for fat loss.
6. People screw up their hormones with poor lifestyle choices.
If you are out boozing and staying up late on the weekend, you are shutting down your fat loss and messing up the optimal hormonal environment for fat burning. I will talk a lot more about the optimal hormonal levels for fat loss in the future, as I believe this is the underrated key to building your best body ever.
7. People don't plan and monitor their training sessions. If you are still going to the gym without a plan, then you are going to have a hard time losing fat. And if you aren't recording your workouts and eating habits, then you aren't losing as much fat as you probably can. To fix this mistake, start by getting on track with strength training and interval training. It's guaranteed to get you lean.
I know that your motivation is high at this time of the year. So grab a good program based on science, add to that a nutrition PLAN (that is actually planned out on paper - like the TT Nutrition Guidelines from Dr. Chris Mohr), and get some social support on your side and you will succeed this year.
Get your very own copy of Turbulence Training & the Nutrition Guide here: => http://www.turbulencetraining.com/
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
Wednesday July 10th Workout: Hump Day Special
Logging In Today
Warm-Up:
Bend and Reach
Arm Circles
Inward step to outward reach
Cardio:
15 Hill Sprints
5 150 meter Sprints
Workout:
100 Platform Step-Ups
100 Hanging Triceps Dips
100 Walking Lunges
100 Single Leg Deadlifts
100 Leg Lifts
100 Body Weight Squats
100 Push-Ups
100 Sit-ups
100 Hanging Upside Down Body Weight Rows
100 Feet Up on Platform Decline Push-Ups
=1000 Repetitions
Cool Down:
Stretching
Warm-Up:
Bend and Reach
Arm Circles
Inward step to outward reach
Cardio:
15 Hill Sprints
5 150 meter Sprints
Workout:
100 Platform Step-Ups
100 Hanging Triceps Dips
100 Walking Lunges
100 Single Leg Deadlifts
100 Leg Lifts
100 Body Weight Squats
100 Push-Ups
100 Sit-ups
100 Hanging Upside Down Body Weight Rows
100 Feet Up on Platform Decline Push-Ups
=1000 Repetitions
Cool Down:
Stretching
Tuesday, July 9, 2013
3 Best Bodyweight Exercises for At Home Workouts
Here are 3 kick-butt bodyweight exercises you can do to burn fat,
stay energized, and avoid overeating.
Bodyweight exercises help you burn fat shockingly fast, without any
fancy equipment.
1) Any Single-Leg Exercise
The pistol (single-leg squat to the floor) is the most advanced
1-leg exercise. But you can also do assisted single-leg squats with
a band, or onto a bench, or even with a Stability Ball between your
back and the wall.
If you aren't ready for single-leg squats, you can use Bulgarian
Split Squats, Reverse Lunges, regular split squats, or lying 1-leg
hip bridges if you are a beginner.
2) Decline Push-ups
These are harder than normal pushups, thanks to your elevated feet.
And in this position, you can still use a close-grip to fatigue
your triceps, a "piked-hip position" to build your shoulders, or
even the Spiderman leg motion to work on your abs.
3) Bodyweight Inverted Rows
I choose these over chinups and pullups because bodyweight rows let
your chest rest, while your back is strengthened. It's the perfect
compliment to a pushup.
Do 8-12 repetitions per exercise. Don't rest between exercises. Go
through the circuit up to 3 times, resting 1 minute after each
circuit.
For a once-per-month challenge, do each exercise to failure in your
final round through the circuit.
Get your very own copy of Turbulence Training & the Nutrition Guide here:
=> http://www.turbulencetraining.com/
Get in shape fast with Turbulence Training,
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 - Cut your workout and enjoy more time OUT of the gym...
"Turbulence Training is phenomenal, Craig's system has taught me
more about bodyweight exercises than I knew was possible. Also
with a busy life style he offers exercises that you can do
anywhere, anytime with little to no equipment. It is affordable
and worthwhile. Thanks Craig."
Darren Motuz, Winnipeg Manitoba
Get your very own copy of Turbulence Training & the Nutrition Guide here:
=> http://www.turbulencetraining.com/
"The dumbbell and bodyweight workouts are perfect for the small
amount of exercise equipment I have at home, and I no longer regret
not having a membership to a gym. Getting the best results I've
ever had. Thanks again!"
Tylor McEchren
stay energized, and avoid overeating.
Bodyweight exercises help you burn fat shockingly fast, without any
fancy equipment.
1) Any Single-Leg Exercise
The pistol (single-leg squat to the floor) is the most advanced
1-leg exercise. But you can also do assisted single-leg squats with
a band, or onto a bench, or even with a Stability Ball between your
back and the wall.
If you aren't ready for single-leg squats, you can use Bulgarian
Split Squats, Reverse Lunges, regular split squats, or lying 1-leg
hip bridges if you are a beginner.
2) Decline Push-ups
These are harder than normal pushups, thanks to your elevated feet.
And in this position, you can still use a close-grip to fatigue
your triceps, a "piked-hip position" to build your shoulders, or
even the Spiderman leg motion to work on your abs.
3) Bodyweight Inverted Rows
I choose these over chinups and pullups because bodyweight rows let
your chest rest, while your back is strengthened. It's the perfect
compliment to a pushup.
Do 8-12 repetitions per exercise. Don't rest between exercises. Go
through the circuit up to 3 times, resting 1 minute after each
circuit.
For a once-per-month challenge, do each exercise to failure in your
final round through the circuit.
Get your very own copy of Turbulence Training & the Nutrition Guide here:
=> http://www.turbulencetraining.com/
Get in shape fast with Turbulence Training,
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 - Cut your workout and enjoy more time OUT of the gym...
"Turbulence Training is phenomenal, Craig's system has taught me
more about bodyweight exercises than I knew was possible. Also
with a busy life style he offers exercises that you can do
anywhere, anytime with little to no equipment. It is affordable
and worthwhile. Thanks Craig."
Darren Motuz, Winnipeg Manitoba
Get your very own copy of Turbulence Training & the Nutrition Guide here:
=> http://www.turbulencetraining.com/
"The dumbbell and bodyweight workouts are perfect for the small
amount of exercise equipment I have at home, and I no longer regret
not having a membership to a gym. Getting the best results I've
ever had. Thanks again!"
Tylor McEchren
Tuesday July 9th Workout
Logging In Today
Warm-Up:
Inward Step
Leg Kicks
Arm Rotations
Jog To Park
Cardio:
15 100 Meter Sprints
5 Hill Sprints
Workout:
50 Burpees with Push-Ups
26 Single Leg Burpees with Push-Ups
25 Burpees with Push-Ups to Pull-Ups
10 Muscle Ups
100 Power Leg Switching Lunges
100 Abdominal V-Ups
100 Clap Push-ups
100 Platform Box Jumps
=511 Repetitions
Cool Down:
Stretching
Foam Roll
Warm-Up:
Inward Step
Leg Kicks
Arm Rotations
Jog To Park
Cardio:
15 100 Meter Sprints
5 Hill Sprints
Workout:
50 Burpees with Push-Ups
26 Single Leg Burpees with Push-Ups
25 Burpees with Push-Ups to Pull-Ups
10 Muscle Ups
100 Power Leg Switching Lunges
100 Abdominal V-Ups
100 Clap Push-ups
100 Platform Box Jumps
=511 Repetitions
Cool Down:
Stretching
Foam Roll
Monday, July 8, 2013
"Freedom" Sale saves you 20% off ALL products (stock up today!)
Welcome
back from the weekend! I trust you and your family had a great 4th of
July weekend celebrating the blessings of freedom and liberty with
friends, fireworks, and of course plenty of GREAT food! At the same
time, it's critically important that you get right back on track to your nutrition plan today, otherwise this past weekend can easily spiral into WEEKS of dietary deviance!
Knowing that, at BioTrust we've decided to help you do just that while burning off all those holiday weekend goodies by putting our ENTIRE line of premium health-boosting and fat-destroying supplements on sale at 20% OFF :)
Just use the coupon code freedom20 at checkout to save 20% on your entire order today -- all products, no quantity limits or restrictions!
As you know, because of the premium nature of our product line, we don't do these kind of sales often...in fact, we haven't ran a sale with this steep of a discount on the entire product line for over THREE months!
To save today, just start your order with one of our premium products below and then use the menus of the site to add additional products to your order while getting 20% OFF everything!
Again, just use the code freedom20 at checkout for a whopping 20% savings on your ENTIRE order -- and be sure to stock up during this rare sale as there are NO quantity limits or restrictions!
==> BioTrust Low Carb - Delicious, All-Natural Time-Released Protein Blend
==> BioTrust All-Natural Protein Cookies - The Healthiest, Most Delicious Cookies EVER!
==> BioTrust Organic Protein Bars - Your Ultra Convenient Organic MEAL Replacement
==> Pro-X10 - Advanced Microencapsulated Probiotic Blend (now with Actazin!)
==> LeptiBurn - Advanced Fat-Burning Hormone Support
==> IC-5 - Advanced Insulin and Carbohydrate Management - Don't Eat Carbs Without It
==> BCAA Matrix - Lose Fat Not Muscle - Premium Muscle-Sparing Amino Acid Blend
==> AbsorbMax - Premium Digestive Enzymes (now with GlutenGone!)
Stock up, save BIG today, and let's get ready to crush your goals in the coming weeks and months -- together!
Knowing that, at BioTrust we've decided to help you do just that while burning off all those holiday weekend goodies by putting our ENTIRE line of premium health-boosting and fat-destroying supplements on sale at 20% OFF :)
Just use the coupon code freedom20 at checkout to save 20% on your entire order today -- all products, no quantity limits or restrictions!
As you know, because of the premium nature of our product line, we don't do these kind of sales often...in fact, we haven't ran a sale with this steep of a discount on the entire product line for over THREE months!
To save today, just start your order with one of our premium products below and then use the menus of the site to add additional products to your order while getting 20% OFF everything!
Again, just use the code freedom20 at checkout for a whopping 20% savings on your ENTIRE order -- and be sure to stock up during this rare sale as there are NO quantity limits or restrictions!
==> BioTrust Low Carb - Delicious, All-Natural Time-Released Protein Blend
==> BioTrust All-Natural Protein Cookies - The Healthiest, Most Delicious Cookies EVER!
==> BioTrust Organic Protein Bars - Your Ultra Convenient Organic MEAL Replacement
==> Pro-X10 - Advanced Microencapsulated Probiotic Blend (now with Actazin!)
==> LeptiBurn - Advanced Fat-Burning Hormone Support
==> IC-5 - Advanced Insulin and Carbohydrate Management - Don't Eat Carbs Without It
==> BCAA Matrix - Lose Fat Not Muscle - Premium Muscle-Sparing Amino Acid Blend
==> AbsorbMax - Premium Digestive Enzymes (now with GlutenGone!)
Stock up, save BIG today, and let's get ready to crush your goals in the coming weeks and months -- together!
Monday July 8th Workout
Logging In Today
Warm-Up:
Hand Walks
Inward Step
External Rotations
Cardio:
10 Mile Run to Lincoln Memorial
Workout:
100 Stationary Lunges
100 Single Leg Deadlifts
100 Walking Lunges
100 Bodyweight Squats
100 Pull-Ups
100 Hanging Triceps Dips
=600 Repetitions
Cool Down:
Stretching
Warm-Up:
Hand Walks
Inward Step
External Rotations
Cardio:
10 Mile Run to Lincoln Memorial
Workout:
100 Stationary Lunges
100 Single Leg Deadlifts
100 Walking Lunges
100 Bodyweight Squats
100 Pull-Ups
100 Hanging Triceps Dips
=600 Repetitions
Cool Down:
Stretching
Sunday, July 7, 2013
14 Foods That Fight Inflammation
When inflammation is out of control—as in rheumatoid arthritis—it can damage the body.
Is there an anti-inflammatory diet?
By Amanda MacMillan
Inflammation is part of the body’s immune response; without it, we can't heal. But when it's out of control—as in rheumatoid arthritis—it can damage the body. Plus, it's thought to play a role in obesity, heart disease, and cancer.
Foods high in sugar and saturated fat can spur inflammation. “They cause overactivity in the immune system, which can lead to joint pain, fatigue, and damage to the blood vessels,” says Scott Zashin, MD, clinical professor at the University of Texas Southwestern Medical Center in Dallas.
Other foods may curb inflammation. Add these items to your plate today.
Not a fan of fish? Consider fish-oil supplements. They can cut inflammation, although a 2013 study found that if a diet is too high in omega-6 fatty acids (found in processed foods and vegetable oil), fish-oil supplements may spur inflammation.
But a 2013 Harvard study found that not all products labeled “whole grain” are much healthier than their refined counterparts. To be sure you’re getting the benefits, look for foods with a whole grain as the first ingredient, and no added sugars.
Avoid heavily-processed soy whenever possible, which may not include the same benefits and is usually paired with additives and preservatives. Instead, aim to get more soy milk, tofu, and edamame (boiled soybeans) into your regular diet.
Avoid heavily-processed soy whenever possible, which may not include the same benefits and is usually paired with additives and preservatives. Instead, aim to get more soy milk, tofu, and edamame (boiled soybeans) into your regular diet.
Peppers, however, are nightshade vegetables—which some doctors and patients believe can exasperate inflammation in people with rheumatoid arthritis. “What helps one person may be harmful to another,” says Dr. Zashin. “You just need to pay attention to your diet and your symptoms, and stick with what works for you.”
Juicy red tomatoes, specifically, are rich in lycopene, which has been shown to reduce inflammation in the lungs and throughout the body. Cooked tomatoes contain even more lycopene than raw ones, so tomato sauce works, too—and a 2012 Iranian study found that tomato juice consumption was also beneficial.
Turmeric, the ingredient that gives curry its yellow color, works in the body by helping to turn off a NF-kappa B, a protein that regulates the immune system and triggers the process of inflammation, researchers say. Its relative ginger, meanwhile, has been shown to reduce inflammation in the intestines when taken in supplement form.
Studies have shown, for example, that red raspberry extract helped prevent animals from developing arthritis; that blueberries can help protect against intestinal inflammation and ulcerative colitis; and that women who eat more strawberries have lower levels of CRP in their blood.
Experts recommend eating 1.5 cups of tart cherries, or drinking 1 cup of tart cherry juice, a day to see similar benefits. And yep, they’ve got to be tart—sweet cherries just don’t seem to have the same effects.
Is there an anti-inflammatory diet?
By Amanda MacMillan
Inflammation is part of the body’s immune response; without it, we can't heal. But when it's out of control—as in rheumatoid arthritis—it can damage the body. Plus, it's thought to play a role in obesity, heart disease, and cancer.
Foods high in sugar and saturated fat can spur inflammation. “They cause overactivity in the immune system, which can lead to joint pain, fatigue, and damage to the blood vessels,” says Scott Zashin, MD, clinical professor at the University of Texas Southwestern Medical Center in Dallas.
Other foods may curb inflammation. Add these items to your plate today.
Fatty fish
Oily fish, like salmon, mackerel, tuna and sardines, are high in omega-3 fatty acids, which have been shown to help reduce inflammation. To get the benefits, however, you need to eat fish several times a week, and it should be cooked in healthy ways: In a 2009 study from the University of Hawaii, men who ate baked or boiled fish (as opposed to fried, dried, or salted) cut their risk of heart disease by 23% compared to those who ate the least.Not a fan of fish? Consider fish-oil supplements. They can cut inflammation, although a 2013 study found that if a diet is too high in omega-6 fatty acids (found in processed foods and vegetable oil), fish-oil supplements may spur inflammation.
Whole grains
Consuming most of your grains as whole grains, as opposed to refined, white bread, cereal, rice, and pasta can help keep harmful inflammation at bay. That’s because whole grains have more fiber, which has been shown to reduce levels of C-reactive protein, a marker of inflammation in the blood, and they usually have less added sugar.But a 2013 Harvard study found that not all products labeled “whole grain” are much healthier than their refined counterparts. To be sure you’re getting the benefits, look for foods with a whole grain as the first ingredient, and no added sugars.
Dark leafy greens
Studies have suggested that vitamin E may play a key role in protecting the body from pro-inflammatory molecules called cytokines—and one of the best sources of this vitamin is dark green veggies, such as spinach, kale, broccoli, and collard greens. Dark greens and cruciferous vegetables also tend to have higher concentrations of vitamins and minerals—like calcium, iron, and disease-fighting phytochemicals—than those with lighter-colored leaves.Nuts
Another source of inflammation-fighting healthy fats is nuts—particularly almonds, which are rich in fiber, calcium, and vitamin E, and walnuts, which have high amounts of alpha-linolenic acid, a type of omega-3 fat. All nuts, though, are packed with antioxidants, which can help your body fight off and repair the damage caused by inflammation. Nuts (along with fish, leafy greens, and whole grains) are a big part of the Mediterranean diet, which has been shown to reduce inflammation in as little as six weeks.Soy
Several studies have suggested that isoflavones, estrogen-like compounds found in soy products, may help lower CRP and inflammation levels in women—and a 2007 animal study published in the Journal of Inflammation found that isoflavones also helped reduce the negative effects of inflammation on bone and heart health in mice.Avoid heavily-processed soy whenever possible, which may not include the same benefits and is usually paired with additives and preservatives. Instead, aim to get more soy milk, tofu, and edamame (boiled soybeans) into your regular diet.
Soy
Several studies have suggested that isoflavones, estrogen-like compounds found in soy products, may help lower CRP and inflammation levels in women—and a 2007 animal study published in the Journal of Inflammation found that isoflavones also helped reduce the negative effects of inflammation on bone and heart health in mice.Avoid heavily-processed soy whenever possible, which may not include the same benefits and is usually paired with additives and preservatives. Instead, aim to get more soy milk, tofu, and edamame (boiled soybeans) into your regular diet.
Peppers
“Colorful vegetables are part of a healthier diet in general,” says Dr. Costenbader. “As opposed to white potatoes or corn, colorful peppers, tomatoes, squash, and leafy vegetables have high quantities of antioxidant vitamins and lower levels of starch.” Bell peppers are available in a variety of colors, while hot peppers (like chili and cayenne) are rich in capsaicin, a chemical that’s used in topical creams that reduce pain and inflammation.Peppers, however, are nightshade vegetables—which some doctors and patients believe can exasperate inflammation in people with rheumatoid arthritis. “What helps one person may be harmful to another,” says Dr. Zashin. “You just need to pay attention to your diet and your symptoms, and stick with what works for you.”
Tomatoes
Tomatoes, another nightshade veggie, may also help reduce inflammation in some people. (Of course, Dr. Zashin’s advice about what works for you, individually, applies here, as well.)Juicy red tomatoes, specifically, are rich in lycopene, which has been shown to reduce inflammation in the lungs and throughout the body. Cooked tomatoes contain even more lycopene than raw ones, so tomato sauce works, too—and a 2012 Iranian study found that tomato juice consumption was also beneficial.
Beets
This vegetable’s brilliant red color is a tip-off to its equally brilliant antioxidant properties: Beets (and beetroot juice) have been shown to reduce inflammation, as well as protect against cancer and heart disease, thanks to their hearty helping of fiber, vitamin C and plant pigments called betalains.Ginger and turmeric
These spices, common in Asian and Indian cooking, have been shown in various studies to have anti-inflammatory properties. “While the evidence in terms of RA inflammation is not very strong, they are vegetables—and part of a healthy, vegetable-rich diet,” says Dr. Costenbader.Turmeric, the ingredient that gives curry its yellow color, works in the body by helping to turn off a NF-kappa B, a protein that regulates the immune system and triggers the process of inflammation, researchers say. Its relative ginger, meanwhile, has been shown to reduce inflammation in the intestines when taken in supplement form.
Garlic and onions
There’s a good reason why these pungent vegetables are known for their immunity-boosting properties. In test-tube and animal studies, garlic has been shown to work similarly to NSAID pain medications (like ibuprofen), shutting off the pathways that lead to inflammation. Onions contain similar anti-inflammatory chemicals, including the phytonutrient quercetin and the compound allicin, which breaks down to produce free radical-fighting sulfenic acid.Olive oil
“Anything that fits into a heart-healthy diet is probably also good for inflammation—and that includes healthy, plant-based fats like olive oil,” says Dr. Zashin, author of Natural Arthritis Treatment. In fact, a 2010 Spanish study found that the Mediterranean diet’s myriad health benefits may be largely due to its liberal use of olive oil, especially the extra-virgin kind. The compound oleocanthal, which gives olive oil its taste, has been shown to have a similar effect as NSAID painkillers in the body.Berries
All fruits can help fight inflammation, because they’re low in fat and calories and high in antioxidants. But berries, especially, have been shown to have anti-inflammatory properties—possibly because of anthocyanins, the powerful chemicals that gives them their rich color.Studies have shown, for example, that red raspberry extract helped prevent animals from developing arthritis; that blueberries can help protect against intestinal inflammation and ulcerative colitis; and that women who eat more strawberries have lower levels of CRP in their blood.
Tart cherries
In a 2012 presentation, Oregon Health & Science University researchers suggested that tart cherries have the “highest anti-inflammatory content of any food.” Studies have found that tart cherry juice can reduce the inflammation in lab rats’ blood vessels by up to 50%; in humans, meanwhile, it’s been shown to help athletes improve their performance and reduce their use of anti-inflammatory pain meds.Experts recommend eating 1.5 cups of tart cherries, or drinking 1 cup of tart cherry juice, a day to see similar benefits. And yep, they’ve got to be tart—sweet cherries just don’t seem to have the same effects.
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