Fat Loss Workout Q’n’A

Fat Loss Workout Questions and Answer

Do you have questions about Turbulence Training? How it works? What's in the workouts? Or even what does it mean? Recently, Craig Ballantyne was interrogated about his Turbulence Training system. Here are the answers to your questions...

Q: First, can you tell us the basics about Turbulence Training?

Answer:
Turbulence Training is the result of years of study in the gym and in the research labs and library. From personal experience, I've found the best way to lose fat and get results in the least amount of time is to increase your training intensity.

With the right workout, you can get more fat loss results in less workout time. Period. That is the one and only goal of this training program. A better body in fewer workout sessions, and shorter exercise bouts.

That means:
a) Shorter interval workouts instead of long slow cardio workouts

b) More challenging strength training exercises, such as advanced bodyweight exercises and some traditional strength training free weight exercises

If you have two hours to spend in the gym everyday, you can feel free to stick to the same relatively ineffective and inefficient program of long cardio and light weights. But if you are like most men and women and have 45 minutes (or less) on only three days of the week to workout, then Turbulence Training will work wonders for you.

Male or female, almost everyone I see in traditional fitness centers could benefit from increasing the challenge in their workout. And they can also benefit from getting in and out of the gym faster.

So that's what led me to Turbulence Training. It's simple, no B.S., no-fluff, just-the-basics, results-oriented training. You don't need fancy gym machines or even an expensive gym membership. If you have a bench, a ball and some dumbbells at home, you are set.

Q: Okay so it’s a training program that will melt body fat fast, but what makes it so effective?

Answer:
Most people are so darn hung-up on burning a specific number of calories on a cardio machine, that they don't care how long they spend in the gym.

But big deal. If you burn X calories over 30 minutes in the gym doing cardio, but don't boost your post-exercise metabolism, you're wasting the other 23.5 hours to burn a lot more calories.

That's what happens with slow, steady workouts that never change. Sure you burn a few calories in the gym, but there is no "turbulence" on the body to increase your metabolism outside of the gym.

Instead, by using challenging strength training, and choosing intervals over monotonous cardio, research has shown that your post workout metabolism is significantly greater. And an increased
metabolism for an entire 24 hour period is what gives people results.

It's like putting money in the bank. It makes you more money even while you sit at home or sleep! That's the power of a more challenging workout.

And Turbulence Training workouts, and other "challenging" workouts are always exponentially more enjoyable than staring at a TV (or worse a wall) when "doing your time" on a cardio machine. You can get this great "metabolic turbulence" in a boot camp, with bodyweight, at home with dumbbells, or even in a busy gym.

Nothing is more effective than Turbulence Training if you only have 45 minutes, three times per week to workout.

Click here to get your Turbulence Training workouts:

=> http://www.turbulencetraining.com/

Q: Can you explain why resistance training and bodyweight exercises are so effective for fat loss?

Answer:
Strength training is just one key for fat loss, it is essential to maximize your metabolism, and it is absolutely, positively paramount to building the best body of your dreams.

For those that doubt, start with bodyweight training. Not only is this method of strength training effective at helping you sculpt your body, but it is also empowering to your self-confidence and
100% applicable to your daily living.

Everything from carrying groceries to "seks" will be easier if you are stronger in the bodyweight exercises. Your mobility and stamina will increase, so that you will be able to carry your children to bed easier, you will be able to do yardwork with less fatigue, and you'll literally improve your "zest for life" simply from mastering your bodyweight strength.

All of these benefits without touching a single free weight...but if you do go with free weights, you'll take your fitness to an even greater level.

Research from the 2001 meeting of the American College of Sports Medicine showed that female subjects boosted their post-exercise metabolism to a greater level when they did 8 reps per exercise, rather than 12 reps.

So low rep, strength training is best for boosting metabolism. It will get you more results in less time because it will continue to work while you recover. Train hard & train safe!

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. You’ll never miss a workout with Turbulence Training…

"Craig, I just wanted to let you know that I've been using your Turbulence Training System to whip myself back into shape after a vacation and too much time in front of the computer getting a couple of projects completed and I've dropped 10.2 lbs. of body fat in the last 28 days. As a fellow fitness professional I can safely say that it's the best and most efficient approach to improving body composition that I've come across."

Pat Rigsby
President, The Fitness Consulting Group

Click here to get your Turbulence Training workouts:

=> http://www.turbulencetraining.com/

Best Exercises for Fat Loss

By Craig Ballantyne, CSCS, MS



In the 80's and 90's workout magazines that I read, fat loss workouts recommended isolation exercises, like the leg extension machine and the chest-fly machine as being best for helping your sculpt your body. But we've come a long way since then...

Today I want to show you how to choose the best exercises, and even the right exercise order, to get the most fat loss and body-sculpting in the least amount of time.

Let's start with some simple rules on how to pick the exercises.

1. Exercises should always work multiple muscle groups.
2. Exercises should be done standing, whenever possible.
3. Exercises should be effective for fat loss even if only the body weight version is used (i.e. squats).
4. The hardest (most intense) exercises should always be first.

Before I explain the rules in detail, let's first cover the warm-up.

Every Turbulence Training workout starts with a general warm-up. By now, you should know that I don't like the traditional 5-minute cardio workout (excluding those who need it for injury purposes, according to their health care professional).

The purpose of the warm-up is to specifically prepare your muscles for action. Walking on a treadmill for 5 minutes does little in terms of preparing your body for strength training. Therefore, I start every workout with a general, total body circuit.

When putting together total-body workouts and warm-ups, I think about 4 "hot zones" on the body. And I have to address all four hot zones with exercises in the warm-up. The hot zones are:

a) Back of Legs
b) Upper Back
c) Chest
d) Abdominals

Why do I only worry about the back of legs? Because almost all multi-joint movements that train the back of the legs will also stress the quadriceps, even if only in a static contraction.

Take for example, this general warm-up (to be used in place of the treadmill):

A) Y-Squat (hold your hands over your head in a "Y" formation) - 15 reps
B) Close-grip Pushups (kneeling or advanced) - 8 reps
C) Stick-up - 8 reps

Hopefully you can see how that hits all 4 hot zones through dynamic and static contractions. If you don't, let me know.

Ok, now we are ready to move on to the meat of the workout.

As stated above in the rules, we must pick our hardest, most intense exercises first, and perform them in sets of low reps.

Here's a Turbulence Training bodyweight-only, body-sculpting workout routine that I've designed to show you the correct exercise order, and the types of exercise that are best for changing your body.

I'll be using this exact workout with one of my high-profile movie stars this afternoon. She needs to keep her body sculpted without bulking up. But she still needs to be strong, lean, and athletic for her fight scenes in the movie she is filming.

1A) Split Squat (8 reps) [Advanced use the Bulgarian Split Squat]
1B) Elevated Pushup (8 reps per side) [Kneeling or Advanced)
2A) Step-up (12 reps)
2B) Bodyweight Row (8 reps) (Beginner or Advanced)
3A) Stability Ball Jackknife (15 reps)
3B) Back Extension on Ball (15 reps)

Each superset (i.e. 1A & 1B) is done 3 times with no rest between exercises A and B, but with a 30 seconds rest after B, before you repeat the superset.

Following the strength portion of the workout, complete the workout with Interval Training.

Each exercise uses multiple muscle groups, so that more calories will be burned during and after exercise.

We also design each superset to use two intense, non-competing exercises. We use low reps here possible. We train for strength at the start of the workout when we are fresh.

What do I mean by non-competing?

That means, you should be able to perform the two exercises back to back with minimal fatiguing effects from the prior exercise. You have to pair exercises that don't use the same muscle groups.

The rules of exercise selection and exercise order will allow you to get lean, boost your metabolism, and to train with a high-intensity throughout the entire workout.

So when I put the exercises together, it is all about putting them in the right order to get you lean.

Click here to get the Turbulence Training workouts:

=> http://www.turbulencetraining.com/

Full body workouts sculpt a better body faster,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

P.S. You've asked, "Can women use Turbulence Training"?

I'll let these female clients answer...

"Everywhere I go, people who I haven't seen in a long time see me and are shocked at my transformation. For a 37 year old, married, mother of 4 to hear that she looks "hot" or "terrific" is the ultimate compliment! Your program has completely changed me. I have tone muscles in places I never thought would be tone again! Thank you for your sincere dedication to those of us who want to make a difference in our lives."
Terri Stuckey, Chardon, Ohio

Click here to get your Turbulence Training workouts:

=> http://www.turbulencetraining.com/

"Wow! I have been a Certified Personal Trainer for 7 years and I have not seen any other program that works as quickly or effectively. Within 3-4 weeks of doing the Turbulence Training
program, I lost the last 8 pounds, and am now happy to be at my pre-pregnancy weight- and stronger than I was before."
Annette Allen