Entries Tagged 'Interval Training' ↓

This morning, I woke up not feeling for the weights nor the cardio machine. So I selected 7 bodyweight exercises from Turbulence Training (pages 56-85, complete with pictures and detailed explanation of the exercises) and performed them in a circuit.  No equipment required and these exercises can be performed at home.

Here are the 7 bodyweight exercises:

1. spiderman crawl

2. hip extension

3. squat thrust

4. reverse crunch with leg extension

5. plank on hands

6. skip on the spot (I used a skipping rope, but you don’t have to)

7. stick ups

1 min for each exercise, rest only at the end of circuit for 2 mins. Repeat circuit for 2 more times (total circuit = 3).

I warmed up with squats and jumping jacks.

This is my own self created workout which was very challenging for me. You can find beginner, intermediate and advanced workout in Turbulence Training that suit your level of fitness.

In the evening of the same day, I taught this circuit to my class. After the 1st circuit, my students were out of breath and drenched in sweat. Initially, I had planned for 3 circuits of 45 seconds each. A few of them struggled through the 2nd circuit so I reduced the 3rd circuit time to 30 seconds. It was a short and tough workout but they enjoyed it thoroughly.

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I’m back online after 2 weeks of holiday. While clearing my mail inbox, I came across this email entitled “How to get women into great shape” from Precision Nutrition.

Ladies, this article teaches how to exercise PROPERLY to get into the best shape of your life. It discusses about high intensity exercises being the best for shaping the body, complete with videos to show you how to do the various strength training and conditioning programs. None of the 3 sets x 10 reps weight training style of bicep curl, tricep extension, etc. Check out the videos to see what I mean:

High intensity interval training workout videos

I did strength training workout 3 yesterday. It was my first time doing the DB renegade row, a killer exercise for the core as it requires strong core stabilization. DB T-pushup was challenging, too. An easier option for beginner is T-pushup using bodyweight only. Incorporate DB later when you are stronger. Will be trying out circuit #1 tomorrow and let you know how it goes.

If only there was an old tractor tire in my gym, then I’d be flipping tire too (in circuit #2)!

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Have you seen these before and after pictures at:

2009 Turbulence Training Transformation Contest results

There are from the 2009 Turbulence Training Transformation Contest that just ended.

Robyn set a TT fat loss record and lost over 34 pounds in 12 weeks! Her transformed figure is absolutely amazing and she certainly stood out among the other winners. You must see her pics here:

2009 Turbulence Training Transformation Contest results

Overall, the female winners lost inches from their hip, butt, thigh, waist while the male winners finally saw their ripped, six pack abs.

Check out the pictures yourself… and be inspired by the achievement of the winners. If they can change their body, so can you!

2009 Turbulence Training Transformation Contest results

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I remember the days when I used to spend 2 hours/day, 5x/week in the gym for weight and cardio training. Tiring, exhausting, frustrating. For the time and effort that I put in, there was little change in my physique.

Through my friend, I discovered Turbulence Training workouts.

Here’s what I like about them:

1. less training time at home or in the gym (only 3 days per week, 45 minutes per workout)
2. variety of workouts so I don’t get bored easily
3. lose fat and build/preserve muscle
4. no more over use injuries as a result of constant pounding on the treadmill
5. can work out at home, in the gym or hotel room
6. can work out with or without equipment

The workouts are challenging, effective and deliver RESULTS in less time. I spend less time working out and enjoying more leisure time.

Now, here’s the good news! Craig Ballantyne is making available ALL his Turbulence Training workouts at $9.95 each. All these past monthly workouts were previously for his members only. Here’s the link to all individual Turbulence workouts:

==> Turbulence Training workouts

No matter what your goal is (fat loss, muscle building, ab training, strength training, etc), he has a program to help you.

My favourite program is TT medicine ball workouts. I like working with medicine and swiss balls as they provide more challenge and require core stabilisation.

When I’m traveling, on vacation or in need of a quick workout, I use TT 10-Minute Workouts.

To train my abs, I use TT For Abs 4-Week Program.

Check out the list of Turbulence workouts and you may find some that you’d like to try out. Here’s the link again:

==> Turbulence Training workouts

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Stress creates an influx of catabolic hormones which can increase the amount of fat stored in the body, esp. the stomach area. Cortisol is a stress hormone that increases the amount of stomach fat that the body stores. This is due the number of receptor sites withing the fat cells in that region and their sensitivity to cortisol and another fat-related hormone called leptin.

Stress is a “silent killer” that slowly creeps up to you and yet, you may not pay much attention to it. If you still have stomach fat while you are following a fitness program and eating a clean diet, then take a look at your stress level. “Are you over-stressed in your day-to-day life?” If the answer is yes, this is not good news.

Stress inhibits fat-burning and triggers binges and cravings.

Craig Ballantyne offers tips on how to take control of stress in the following article “Your Job May Be Killing You!”.

If you want to lose stomach fat, you have to lose stress.

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 Your Job May Be Killing You!

By: Craig Ballantyne, CSCS, MS
Turbulence Training

Do you hate your job?

One of my clients does.

And it is killing him.

Literally.

At the very least, it is contributing to depression, frustration, and inflammation - hitting him both physically and mentally.

So not only does this stress beat him up at work, but in the gym too.

Work stress prevents him from losing stomach fat, and contributes to the pain in his knees and back.

The worse his days at work are, the tighter his muscles and the more inflammation in his knees. Work also contributes to poor eating choices, because he just works so darn much. And that makes the inflammation even worse. It’s a vicious cycle. Inflammation is associated with many diseases, including arthritis and an increased risk of heart attacks.

So he needs to get out of this situation, ASAP. But easier said than done, right?

And ladies, don’t think this doesn’t apply to you…as quoted on Men’s Health.com the other day, “In a recent study at Yale, women who were most susceptible to stress had both higher levels of cortisol and greater abdominal fat than non stressed women. And the ladies under stress stored fat primarily in one place: their bellies.”

Ouch.

You must exercise to control your stress hormones. My client always feels better after the workout. Yes it takes time, and that can add to your stress, but if you do your workout first thing in the morning, you are set. There’s no doubt that early morning workouts is the #1 workout time for busy people.

What type of workout is best? First of all, just start with anything you can stick to. That’s the best advice for you or anyone you know that “hates exercise” but needs to do it. Simply find something you like and do a little bit of it this week. Next week, you can do a little more. And so on.

That’s a good start, but a structured exercise program will give the greatest health improvements.

For structured workouts, the best, most efficient exercise approach would include strength training, interval cardio, and some meditation time. You can get all 3 components in Turbulence Training, if you make sure to include meditative static stretching at the end of your session.

One other benefit of the morning workout - It allows you to start the day with a sense of accomplishment.

So keep the TV off at night and get to bed early. Then get up early and get your workout done. Your exercise is one of many ways you can lower stress and the stress hormone cortisol.

Lowering cortisol should help to control food cravings over the course of the day, and following Dr. Mohr’s nutrition guidelines will also help you stay on track. Eating the right fats, as outlined by Dr. Mohr, will also help you optimize your hormone levels to fight fat and stress.

High-fat, high-carb meals increase inflammation…adding to the physical stress on your body. Avoid processed foods and fast foods at all costs…and just eat whole, natural foods.

Good nutrition is that simple.

So spend some time on the weekend preparing your food plan for the week, so that you don’t have to make any rush decisions for fast food meals or snacks.

Don’t eat anything with trans fats, don’t eat any processed carbs, and don’t drink any soda. And stay the heck away from fast food.

So nutritionally, there is a lot you can do to make your day go better. Same with exercise, be consistent and it will help reduce your stress and improve your health.

As for your job, if it is something you want to change, then you need to talk to the right person. You might need to find a career coach.

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Is a lack of time stressing you out?

“No time to exercise” is the #1 reason most people don’t exercise consistently. In fact, a lack of time stresses most people out for many reasons - whether it’s a lack of time to prepare good food, exercise, or be with your family.

That’s why I created Turbulence Training to be the most efficient and effective fat loss program out there.

The warm-up is applicable to your workout, not some 5-minute waste of time on the treadmill.

The strength training supersets shave minutes off your wait time.

And the intervals cut your cardio in half, or more.

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I’ve been doing weight training and intervals on the treadmill for the last 4 weeks. This week, I wanna do something different… bodyweight exercises (to build strength) and swimming (total body workout).

Personally, I find weight training builds muscle but not strength. Again, I’m speaking from my experience and for myself only. My upper body is weak, a common problem for most females. I manage to build strength in my shoulders, chest and arms by doing chest and tricep (close grip) push ups on toes (started on knees when I wasn’t strong enough).

Craig Ballantyne’s Turbulence Training program (deluxe edition) offers many types of bodyweight workouts. I decided to try Bodyweight Turbulence Training Phase 2: Circuit Training Conditioning from the bonus book, Bodyweight TT 6-month Manual. There are 6 phases in this manual, from beginner to various advanced workout, where each phase is performed for 4 weeks before moving on.

I didn’t get to do Phase 2… because while in a hurry to go to the gym, I wrote down Bodyweight Turbulence Training Phase 3: Advanced Bodyweight Strength Training (workout A) instead! Only noticed my mistake only when I was at the gym. Anyway, I just went ahead with the Phase 3 bodyweight workout… which was tough and challenging. There are 5 supersets in a circuit. No rest between 2 exercises in a superset. Perform 3 rounds of each superset, with 1 minute rest after a superset, before moving to the next/new superset. Number of reps shown in bracket.

A1: Prisoner squat (15)

A2: Feet on ball push up (12)

B1: Bulgarian split squat (24)

B2: Chin up (Max 1)

C1: 1-leg ball curl (20)

C2: Spiderman push up (12)

D1: Walking lunge (24)

D2: Side plank leg lift (10)

E1: Rotate lunge (16)

E2: Ball jacknife (15)

This is only workout A.

There are 3 workouts in Phase 3: workout A, B & C, to be performed with a rest day in between.

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09/22/08

Mark it down.

Make a plaque, put it on your wall.

Get it tattooed on your arm.

Because…

Monday, Sept. 22nd is the day you’ll remember as being THE day when you turned your health around.

Perhaps…

You have everything in life. Great spouse, wonderful kids, job you enjoy, comfortable house. A great life.

But you’re tired. You’re a little heavy. Can’t keep up with the kids. Falling asleep after lunch everyday at your desk. Indigestion. Can’t sleep at night. Blood pressure creeping up.
Pants ain’t fitting. Bathing suit unworn for 3 seasons now. Sick and tired of looking and feeling like you do.

This is your chance to change it all.

Today is the final, absolute last chance to start your 12 full weeks of the Turbulence Training Transformation Contest.

Just imagine the difference you can make between now and Dec. 14th by doing a body transformation that will change your life, because…

=> You could get a raise, since research shows that overweight folks are discriminated against when it comes to income.

=> It will give you the confidence to meet the love of your life.

=> Losing fat has already given so many Turbulence Training users more freedom, less embarrassment, and more happiness.

And remember…

The Contest is Free.

BUT it ends 12 weeks from today…so start now!

AND…

You don’t have to spend any money.

You don’t have to “register” anywhere.

You don’t even need to post your photos on the Internet if you don’t want to…

All you need to do is…

1) Start using the Turbulence Training workouts ASAP.

2) Send in your before and after photos by Dec. 14th, along with your 300-word story about how the contest changed your life.

Take a look at the details and then stop wasting time.

Get started changing your body right now. It’s never too late.

Click this link to get the proven TT exercise & diet system:

Turbulence Training

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If you’ve been constantly working out on the treadmill, cross trainer and stationary bike, you may notice your physique is not changing as expected or you are not dropping the last few pounds. This is commonly known as weight loss plateau.

Assuming that you are on a clean diet, you can overcome weight loss plateau by increasing energy expenditure and hence calories burned. Consider changing the type, intensity, frequency and duration of cardio and/or weight training.

Need workout ideas? Check out the following workout videos at:

==> Workout Videos

You’ll find circuit training, high intensity interval training, ab exercises, butt exercises, hotel room workout, shoulder mobility exercises, etc.

Have fun!

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I was once a cardio fanatic who did at least 3 hours of cardio a day, 6 times a week. I would run, cycle and go on the cross trainer in one session.

One day, I pulled both my knee caps while squatting to play with my puppy. Ouch! I felt discomfort and creaking in my knees.

My quads were too tight as a result of excessive spinning and cycling, and that in turn affected my knees. I had to take 2 weeks off from my workout… which seemed like forever! My knees felt weak from just standing and walking, so all I did was stretching. Since then, my knees are never as strong as they were before. Too much running on the treadmill also brought about tendonitis above my ankles.

No more long cardio for me. I don’t want to live with pain, injuries and huge medical bills burning a hole in my pocket. It’s not worthwhile at all.

There are smarter and better ways to work out. I only do interval training now. More effective and efficient minus the injuries.

I wish I had been warned about the dangers of long cardio…

My friend, Craig Ballantyne tells it all in the following article: Cardio Is A Joke! For anyone who is still in the dark, learn from him and my experience.———————————————–

Cardio Is A Joke!

By: Craig Ballantyne, CSCS, MS

Strong statement, I know, cardio is a joke, but I really believe that cardio for fat loss is a joke. Although, not a very funny one…

One woman wrote, “I started out doing 5 hours of cardio per week. No results. So I upped it to 7 hours per week. Still nothing. Do you suggest I do more? I’m worried if I use your program, I won’t get any results because you don’t even have an hour of interval cardio per week. Please help!”

And from a gentleman on the Men’s Health forum, “I took up running and didn’t take up stretching until it was almost to late and almost destroyed a knee. What happened was that my IT bands got really tight and my inner quads didn’t gain any strength so my knee cap got pulled out of place. I had an MRI done on my knee and have found that my knee cap has bruised my femur. ”

Cardio horror stories are a dime-a-dozen. So here’s the bottom line on cardio…

Long slow aerobic training remains the biggest practical joke in fitness. Marathon running for the average overweight person? Why don’t you just tell someone to go play in traffic…oh wait, that’s exactly what they are doing - all while crushing their joints with excess weight and repetitive pounding.

If you do long, slow cardio, its only a matter of time before you end up in a physiotherapist’s office with all the others that do too much of the same thing…whether its running or spin classes, overuse injuries are far too common in the cardio world.

After all, what’s easier to overdo, total body strength training done 3 times per week for 20 minutes, or the same cardio activity done for 6-9 hours per week?

Heck, I once knew a physiotherapist who was so addicted to spin classes that she had overuse injuries that prevented her from walking normally! Physio, heal thyself!

Cardio is a joke…

But cardio fits our “more is better” mentality, doesn’t it? We go right from a 3000 calorie meal at the Outback Steakhouse to our 60 minute cardio confessional sessions on the elliptical. More, more, more, more. And yet get less results?

There is a better way.

Take a peek at the weight room when you are in a gym. Then compare the bodies there to the bodies on the elliptical. You’ll find the sculpted, toned physiques lifting dumbells and doing pushups, and the plump, “never changing physiques” spinning their tires over on the cardio equipment.

No matter what the city, no matter where the gym, its the same old story.

Burn fat, get lean, and boost your metabolism with resistance training. Finish with short interval training or even bodyweight circuits (described in my DB-BW Fusion TT Workout Bonus from Turbulence Training website) and you are off to the fat burning races.

Or get left behind on the cardio equipment that is getting you nowhere, CB

PS - Turbulence Training is Guaranteed.

If you aren’t thrilled with the decreased workout time and increased fat loss and energy from the Turbulence Training system in 8 weeks, let us know and we’ll refund your order. Your satisfaction is guaranteed. Turbulence Training has already been trusted by the biggest fitness magazines in the world (Men’s Health & Shape), and I guarantee it will work for you too!

About the Author

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

———————————————–

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By: Craig Ballantyne, CSCS, MS
This interview covers Turbulence Training for Fat Loss in-depth. Craig Ballantyne, the author of Turbulence Training, was recently interviewed by strength coach, Jason Ferrugia. Here is some advanced fat loss information.

JF: First of all Craig, I’d like to thank you for agreeing to do this interview. To introduce yourself to our readers could you tell us a little about your background?

CB:
I’m a strength coach (CSCS) in Toronto and I write for Men’s Health, Oxygen, and Maximum Fitness magazines. I have worked extensively with young athletes and I train 3 of the players on Canada’s National Rugby team.

I’ve also developed my own training system that has been featured in the magazines, and I call it Turbulence Training. The goal is to get maximum results in minimum time, no matter what the goal (mass, fat loss, or athleticism).

Turbulence Training (TT) uses a combination of the basic, most effective lifts, structured in time-saving supersets, as well as interval training. It’s based on research, but I’m not going to claim that it’s any magic secret or rocket science. It is simply about getting things done quickly in a logical order. It’s amazing how complex some trainers have made training when it is generally such a simple process to achieve your goals.

Men and women looking to lose fat love it because it fits their often hectic schedules. Three 45-minute strength & interval sessions for fat loss are a lot easier to fit in rather than five 1-hour cardio sessions. And the bodyweight workouts I have, you can get done in the time it usually takes you to get to the gym and back.

JF: Your Turbulence Training system is one of the most effective training systems I have ever seen. Could you briefly describe the thought process that went into creating Turbulence Training and what makes it so effective and time efficient?

CB:
In grad school, when I had no time to train, I had to find a way to get results, fast.

That’s what almost everyone wants and needs these days, and it doesn’t matter if they want to gain muscle or lose fat. I was working 15-16 hours in the lab but still trying to get in my workouts. I realized that I couldn’t do marathon sessions, but I wasn’t about to sacrifice muscle or get fat.

Fortunately, the results of my training studies along with my review of some other research studies, confirmed my experiences that high-intensity training was the way to go. Use only squats, deadlifts, presses, split squats, rows, and similar exercises to get the maximum results in minimum time.

By training with multiple sets of low reps (6-8), and using intervals, you apply the most metabolic turbulence to the muscles. That burns a ton of fat and calories in the workout, and after. That is the key. Light weight, high reps, and slow-steady cardio don’t cause you to keep burning a lot of calories after the workout. And this approach also helps you do the next to impossible; gain lean mass while losing fat.

Another important component of TT is variety. I change the workouts frequently, every 3-4 weeks. That means rotating the exercises, putting in new variations (you can still create an endless number of workouts with variations on the basic lifts, as well as the advanced bodyweight exercises).

That’s the nuts and bolts of my Turbulence Training philosophy.

JF: I know you are a big fan of interval training. What are your favorite methods of interval training?

CB:
Sprinting is the best method, without a doubt. So whether it’s running intervals on the track, uphill sprints, or treadmill running, that’s clearly the most effective method. Moving your own bodyweight over a distance is the true definition of work, and that can be done at a high intensity.

Strongman methods are also top-notch. Pushing the truck, pulling the sled, flipping the tire, these are all great ways to do your interval training.

A little word of caution here though, as both sprinting and strongman training methods can be very intense, so you do need to warm-up more than adequately. Don’t just jump into sprinting outside or you could strain a muscle. And be conservative with the volume. If you haven’t done truck pushing intervals in 6 months, or ever, don’t do 5 or 6 of them because you’ll be puking your guts out. That being said, both of these methods are great because you are doing a lot of work in a short amount of time.

My next two favorite methods are bodyweight training and cycling. Both can be done with less need for an extensive warm-up, but both will really help you slash the fat.

I’ve been on a big bodyweight kick over the past year and it includes some very tough bodyweight interval circuits. It’s great “real-world” conditioning for athletes, and everyday people. The bodyweight workouts and circuits can be humbling, but build “everyday” strength.

I’m also partial to stationary cycling. Because you are cycling against a resistance you can do a lot of work. Doing a lot of high-intensity work means burning a lot of energy during the training the session and after (what I call putting your body into Turbulence). Just be careful with overuse injuries on the bike…as being in that hunched position can be rough on the low-back and can tighten up the psoas and rectus femoris muscles.

Rowing is okay for interval training. And simple walking at faster speeds or inclines is perfect for beginners. Remember that interval training is relative. What is an interval for me might not be an interval for you, or for Lance Armstrong.

Elliptical training machines are useless for intervals. These things are one of the biggest wastes of space in commercial gyms today.

As far as timing goes, there is no one best interval length for fat loss. I use everything from 20 seconds to 3 minutes for the length of the work interval. For the shorter sprints, I use 60-90 seconds rest, and for the longer aerobic intervals (i.e. 2-3 minutes) you would rest an equal amount of time as the work interval lasted. These are excellent not only for fat burning but for improving sport-specific conditioning.

One thing that has never made sense to me is the Tabata protocol for intervals (and if you don’t know what it is, don’t worry about it). The rest intervals are too short to allow high quality work…and that’s what Turbulence Training is all about – quality over quantity.

JF: Why is interval training so much more effective than regular steady state cardio?

CB:
Many reasons. But specifically, we choose quality over quantity.

1. It’s at least 200% more efficient, if not more. You can get the same or better fitness and fat loss improvements in half the time.
2. It builds real-world fitness. How many times each week do you do a 20-second stair climb? Compare that to how many times you run 30 minutes continuously (not including training)? The fact is life activities are short bursts of intensity, not long, slow bouts of continuous activity. The same can be said for most sports. So it quickly becomes clear which training method is better.
3. Intervals build anaerobic and aerobic fitness. Cardio builds only aerobic fitness.
4. Intervals build sport-specific fitness. Put a typical marathon runner on the basketball court and he’ll get beaten every time because he doesn’t have sport-specific fitness.
5. The health benefits of interval training are the same as you get from traditional cardio training. But again, the workouts are shorter.

JF: You favor a rep scheme that is lower than most typical fat loss programs. Could you explain why this is?

CB:
When you diet, you have to give your muscles a powerful stimulus to grow or maintain their current size. If you train with light weight and high reps, you don’t stimulate muscle growth and you don’t hit as many muscle fibers. The result will be a loss in muscle mass.

So in the TT workouts, we work in the 6-8 rep range for the first two supersets. The third and final superset of the workouts will often use 10-12 reps in order to stress all the metabolic processes in the muscle. That means the most “turbulence” and the most calories burned in and out of the training session.

JF: How much time does some one need to dedicate to training each week to achieve a great physique?

CB:
Fortunately not as much as most people think. You can do really well with 3 hours of structured training. However, you have to live the fat loss lifestyle for 167.5 hours per week (allowing 30 minutes per week for a “cheat” meal).

If you pick efficient lifts (like squats, deadlifts, presses, and rows), you don’t need to lift more than 1-2 hours per week for fat loss. And you can get great interval training results in three 20-minute sessions. Then you just have to concentrate on your nutrition. Plan ahead, shop correctly, and prepare your meals in advance.

For mass, cut out the intervals, do 4 sessions of 45 minutes per week, and you’re set. Spend the rest of the time concentrating on your muscle-building nutrition.

JF: What are the two or three biggest mistakes most people make in their quest to lose bodyfat?

CB:
Following politically-correct workouts and nutrition programs. By that I mean, slow-cardio marathon sessions followed by light weight, high rep weight training. Fortunately, there are a lot of great Internet sites giving good info for men, and even the magazines are catching on and giving good programs.

Unfortunately, women still get terrible fitness advice (one of the recommendations that upsets me the most is the suggestion to lift soup cans or water bottles – like that is going to help any woman under the age of 75).

As far as nutrition goes, the politically-correct recommendations still include a lot of carbohydrates, and generally these articles don’t even recommend the right carbohydrates. If you want to lose fat fast, get carbohydrates from fruits and vegetables first. These should be eaten at every meal. Cereal bars, rice cakes, and juices have no place on any weight loss program, if you want the weight lost to be fat.

JF: There’s six weeks left until the fourth of July; in that time how big of a difference can some one make in their physique?

CB: If someone knows what they are doing, or trains with someone that knows what they are doing, they can make incredible changes. Just look at bodybuilders. Look at the difference they make in 6 weeks. But again, they aren’t following politically correct recommendations. Don’t get me wrong though, just because you aren’t doing the politically-correct weight watchers diet doesn’t mean that you are doing anything unhealthy.

So in my opinion, both beginners and advanced physiques can make dramatic changes in their bodies in only 6 weeks. Overweight guys that eat like crap can probably lose 20-30 pounds of fat if they turn things around dramatically. And any guy that is around 15-18% body fat can develop an incredible set of abs and hit single-digit body fat in only 6 weeks.

JF: Where can people read more about you and your training methods? Do you have any new projects, etc.?

CB:
I have lot’s of big projects coming up, Jay. And I could go on forever about this stuff, so if your readers have questions, feel free to contact me through my site.

I keep on adding programs to my member’s section at TurbulenceTraining.com and I’ll be focusing on more hardcore fat loss workouts, muscle-building programs, and my bodyweight training pet projects. Seems like the hardcore fat loss programs are in greatest demand, so I’m working on those right now.

So all that, and I plan to continue taking Turbulence Training to the masses to help people get more results in less time.

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

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