Best Supplements For Fat Loss By: Craig Ballantyne, CSCS, MS Turbulence Training
How Did Turbulence Training Get Started? Now I was in graduate school way back in 1999 and the strength and conditioning consultant to the teams at the university where I was at and we were doing a lot of research studies and I was stuck in the lab, where I really didn’t want to be, but I was stuck in the lab and I was analyzing all this research data. Some days I was there for 16 hours in a row. I would have about an hour break when I put some of these samples into these machines and they would do their stuff. So I had about 60 minutes when I had to get across campus and back to do my workouts. So I probably had about 40 minutes of total time in the gym and I just wanted to keep the body fat off and keep the muscle that I had developed over the years when I had more time and was able to train a little bit longer and a little bit more frequently. So looking at the research papers that were related to some of the studies we were doing, I found that this higher intensity work was getting a lot more research done on it and showing the benefits of it, and also just with the strength and conditioning work with the athletes, finding out which exercises were most efficient and effective and you notice they come in and if they only did the first part of their workout, when that was the main exercises, they’d still probably get almost as good as results as people that went through these hour, 90 minute workouts and doing all these other type of isolation exercises. So it was a review of all the people in the gym, the ones that I was working with, myself, and then also the athletes, and just noticing who was making a great success, where the good bodies were. Generally the good bodies are found in the weight room, not on the people that spent an hour on the stairmaster every day and don’t do any strength training. Turbulence Training all came together putting together strength training supersets at intervals, and that helped me get my workouts in in a short time when I didn’t have a lot of time back then. And I finally put it all down onto paper in about 2001 with the first Turbulence Training workout
after I had refined it a bit. So basically it’s the basics refined, and now I’ve refined it even more to include a lot of bodyweight exercises. So it ends up being very perfect for busy people because it’s all dumbbell and bodyweight exercises. You can do it at home in a minimal home gym set up, and it’s great especially cause I’ve been writing for magazines like Men’s Health and Men’s Fitness where it’s a regular guy audience as well as using the same principles with women, and that people have about 45 minutes to do the workout a couple times a week and they can do it before the kids get up or after the kids go to bed, or they can do it at their lunch hour and still get time for a shower and get back to their desk. Turbulence Training is all planned to come together in less then an hour and still get these results that the right people are getting in the gym right now. Turbulence Training works because of intensity and variety. After each workout, you’ll burn more calories between workouts than you would between slow (and boring) cardio workouts. In each Turbulence Training workout, you focus on applying an intense stimulus to the muscles. This creates “turbulence” in the muscles, and requires a lot of energy to repair and replenish the muscles before the next workout. And where does that energy come from? Your fat stores, of course! The Turbulence Training workouts are based on two ground-breaking research studies. In the first study, performed in the mid 90’s, Canadian researchers compared interval training against steady-state cardio for fat loss. Surprisingly, they found the interval training group lost more fat with less workout time. The results of the second study were also surprising, and looked at how women respond to strength training. Each subject did two workouts. In one workout, the subjects did a series of strength exercises for 12 repetitions per set. In the other workout, the subjects did the same exercises, but for only 8 repetitions per set. The researchers found the post-exercise calorie burning was greater after the lower rep workout. So based on these studies, Turbulence Training uses relatively lowrepetition strength training exercises followed by interval training. All of this can be done in only 45 minutes, three times per week, cutting hours out of a normal slow cardio fat loss workout program. That’s why Turbulence Training is known as a real-world workout – one that fits your lifestyle and gets results fast.
Now let’s look at the details of the workouts. The Turbulence Training workouts focus on multi-muscle exercises, even when training the abdominals (with movements such as Stability Ball Jackknives). The more muscles we can work, the more Turbulence we can apply to the body and increase the postexercise metabolism. The exercises can also be done at home, using only bodyweight or dumbells and a bench or an exercise ball. This too is conducive to a busy lifestyle. So if you only have time to train for 45 minutes, three times per week, you can complete the Turbulence Training workouts in the comfort of your own home. Each exercise is paired with another exercise in a superset to increase the workout “density” – meaning the amount of exercise performed in a given amount of time. If you stuck with the traditional three straight sets approach, you’d take twice as long to complete the same workout, if not more. There’s also a unique twist to the Turbulence Training supersets. Each exercise is paired with a “non-competing” exercise, meaning that if you work your pushing muscles with the first exercise in the superset, you’ll work your legs or pulling muscles with the second superset. This allows an increased recovery time despite the increased workout density. Rest intervals are kept to a minimum. However, the non-competing superset pairings permit built-in recovery, again because you are not working the same muscle groups with each exercise in the superset. Each Turbulence Training workout also starts with a bodyweight warm-up, rather than the traditional “5-minutes on the treadmill warm-up”. The bodyweight exercises take your body through a variety of movement patterns to help undo the poor posture generated by typical daily living. In addition, this prepares the muscles and joints better for a total body workout. Following the bodyweight warm-up, the strength training workout begins with specific warm-up sets for the first superset. The first superset is characterized by the most difficult exercises, and often the most intense training effort. The second superset contains more moderate intensity, but higher volume. And the third superset, if there is one, contains the highest volume and lowest intensity, and generally use less complex exercises. By the end of these three supersets, you will have trained the entire body (and muscles you didn’t know you had!) in only 20 minutes. The workout finishes with interval training, but for only 20 minutes. You don’t have to do any more of those boring 45-minute slow cardio sessions to burn
fat. Instead, by using intervals, you increase your post-exercise metabolism and burn fat during the recovery period. If necessary, stretch the tight muscles after training. That completes the 45-minute Turbulence Training session. It’s “go-go-go” from start to finish, but you’ll love it. Craig Ballantyne, CSCS, MS Author, Turbulence Training
About the Author Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training
Boost Your Fat Burning Program Immediately with the Research-Proven, Time-Tested Turbulence Training Workouts You can download the program within minutes and get started today with a better way to workout for fat loss. No more slow boring cardio, no more long trips to the gym. Check out the this jam-packed, downloadable Turbulence Training package: • •
A 76-page e-book crammed with beginner through advanced workouts, giving you up to 26 weeks worth of fat-blasting workouts - VALUE of over $397 An exclusive one hour MP3 audio going over every detail of the Turbulence Training workouts and fat loss philosophy - VALUE $165
When I write montly workouts for clients, each 4-week program costs $100. But in the Turbulence Training E-book, you get access to four Advanced Fat Loss Workouts, and three introductory workouts that progress you from Beginner to Advanced. That 26 week package would easily be worth more than $397 if you were a private client of mine. Plus, if you trained with me one-on-one, you would have to schedule your appointment 3months in advance (my training schedule is booked solid~) at $150 per session. And if you had questions about Turbulence Training (like the ones I answer in the one hour MP3 audio program), an hour phone consultation would cost you $165. But instead, you get this in-depth audio interrogation for FREE as part of the Turbulence Training package. •
Total Value of the Package is over $550. But you'll pay only $39.95.
BUT WAIT, THERE’S EVEN MORE! 1) Turbulence Training Fat Loss Nutrition Guidelines, by Dr. Chris Mohr, Ph.D. (Retail Value = $24.99) You need to eat right to lose fat, and this nutrition guideline shows men and women exactly which foods to choose, how often to eat, how much protein to get, and a shocking list of foods you MUST avoid to lose fat and improve your health. Dr. Chris Mohr, Ph.D., R.D., is one of the most respected Registered Dieticians in America, appearing on the Montel Williams Show, writing for Men's Health, Weight Watchers, and Prevention magazines. 2) Turbulence Training DB-BW Fustion Fat Loss 8-Week Program (Retail Value = $24.99) By combining a dumbbell exercise and a bodyweight exercise, you'll be able to do these Turbulence Training workouts even faster than ever before. Just wait till you try these workouts. You'll be blown away by the effectiveness of the dumbbell-bodyweight superset combinations. So fast, so simple, yet so efficient at burning fat. 3) Turbulence Training for Women 4-Week Program (Retail Value = $29.99) With both beginner and advanced versions, this program serves as a great add-on to the regular Turbulence Training program that hundreds of women have already used to lose fat and sculpt their bodies. All of these workouts can be done at home with a bench, a ball, dumbbells, and your own bodyweight. 4) Turbulence Training for Muscle 8-Week Program (Retail Value = $24.99) Burn fat, then build the muscle. Don't get caught without having a beach body. Once you lose all the fat you need, switch to this advanced muscle-building program to get the biceps, chest, and calves that will give you a "stand-out in the crowd" physique. 5) Turbulence Training Original 4-Week Bodyweight Program (Retail Value = $19.99) Sculpt your body without the need for any fancy equipment or even a set of dumbbells. This 4-week program contains beginner, intermediate, and advanced levels so that no matter what your fitness level, you can get a complete Turbulence Training work anytime, anyplace. Take this one when you travel for work or holidays, and you won't come home with any extra "baggage". 6) Turbulence Training 30-Days to Advanced Fat Loss Program (Retail Value = $19.99) Just what the title says. I designed this program for a personal trainer that I was training
(Yep, I'm considered a trainer to the trainers) and we needed to get maximum results in only 30 days. By choosing the exercises that gave him the most results in the least amount of time, he was able to impress his clients (and get more clients) thanks to his TT fat loss. 7) Turbulence Training Advanced Fusion Fat Loss 4-Week Program (Retail Value = $24.99) The most challenging TT workout to date. This 4-week program combines advanced athletic moves with dumbbell exercises AND bodyweight exercises into one of the most intense bodysculpting workouts I've ever designed. Once you are finished with all of the Turbulence Training workouts, use this workout to build the body of your dreams in as little time as possible.