Home Fitness Workouts Training Program By: Craig Ballantyne, CSCS, MS Turbulence Training Here is the best way to split up your weekly home fitness workouts schedule if fat loss is your goal. The thing about my training programs and the way I like to design the workouts in a weekly split is I think that I like to have people make fat loss a lifestyle as opposed to think about it regimented six days per week, I got to go to the gym every day. I think the best way to do things is to split your home fitness workouts up into three total body workouts that include strength training and cardiovascular training or what I use as interval training within those workouts. You only go down to your basement gym or you only go to the commercial gym three days per week. The rest of the week, those other four days, you get to live your life and that’s what I really think a lot of people don’t understand is that you don’t have to be a slave to the gym, you just have to train with quality and not quantity. What I like to do is split the workout program up into four week intervals, so we’ll do the same program every four weeks and then we’ll switch to a new program and within a week there is Workout A and Workout B. On Monday of Week 1 would be Workout A which is a total body strength training workout with slightly different focus, emphasis on specific muscle groups and then followed by interval training. Then you’ll take a day off. On Wednesday you’ll come in and do Workout B, which is again strength training to start with a slightly different emphasis than on Day 1 and then again you do interval training. Then take another day off, again live your life, be active, I don’t want you glued to the couch, but you don’t have to be a slave to the gym. Then come back on Friday for Workout 3 and in this one you go back to Workout A. In Week 1, you’ll do Workout A, Workout B, Workout A and then the next week you’ll come back in and go Workout B, Workout A, Workout B. In my opinion, three total body home fitness workouts getting strength training and interval training done in the same workout is the best way to do it. It allows you to live you life, stay active, run your errands, spend time with your family, and plan your nutrition.
It is a great way to do it and most people are super busy nowadays, they don’t have the seven days a week to train like full-time competitive athletes and bodybuilders do. You can do home fitness workouts 3 times per week to burn fat and sculpt your body.
The First 100 Pound Fat Loss Turbulence Training Success Story
Juan Ruiz first started Turbulence Training in August of 2007 while weighing 315 pounds. He's come a long way in 9 months, and everyone at TT Members is incredibly proud of him and his accomplishments. Juan recently became the first person to lose 100 pounds with Turbulence Training. As Juan said in his Transformation Contest essay, "I have tried many diets and exercise plans and nothing has really worked well for me.I was at the end of my rope, and really starting to look into bariatric surgery. Even though it has worked wonders for my friends and family, I never wanted that surgery for myself.To have that surgery would mean that I would never know how good it felt to lose weight on my own, to find the discipline and mental fortitude to push myself and watch what I am eating. How long will it be before I gained back that lost weight after the surgery because I never learned how to really be healthy! In early August I found Turbulence Training, and signed up for the FREE Report - The Dark Side of Cardio. I have to admit, it peaked my interest. I was so disgusted with what I read; because it was so true. I couldn't tell you how many hours I have wasted doing just cardio and staying away from weights just to watch my body stay the exact same.I knew that I needed to get Turbulence Training. I knew that TT was going to change my life forever, I wasn't wrong.
I also knew though that any workout program I used wouldn't be successful if I didn't change my eating habits. I started eating a low carb regimen, eating only complex carbs, and allowing myself a cheat meal once a month. I started TT in August 2007, since then I have lost a total of 86lbs (it is now March 3rd, 2008). I have never looked better in my life, I have never felt better in my life. For the first time in my life I have signed up for my first fitness contest. Never did anyone, let alone myself think that I, of all people would be signing up for a fitness contest. Yet here I am, I have gone through 84 days of this contest. During this contest I have had quite a few challenges. A month long plateau, final exams, and a bum shoulder, just to name a few, but I have also met some of the greatest people that are in this contest trying to do the same thing I am doing (trying to live a healthier lifestyle). They have been some of the most understanding, caring, and motivational people I could have ever had the pleasure to meet. I started this contest using the Original TT workout, after that I went into TT 2k3, and finished this contest with the 4 week Intermediate Body Weight program. In this contest I have had gains and losses; I have learned the benefits of fasting and how to fast properly. I have learned how to truly eat balanced meals and how to keep pushing myself when I have nothing else left to give. I have also learned how to cope with injuries, and how to not let them get the best of you. I have been able to do most of this mainly because of the great people involved in this fitness contest. Their inspiring words have kept me honest to myself, and have helped me keep my head up when I just wanted to hang it down in defeat. I have learned that you may lose a battle here and there, but the war is far from over. I have lost 3 inches from my chest, 4 inches from my gut, 3 inches from my waist, 3/4 inches from my biceps, 1/4 of an inch from my thighs, and 25lbs since starting this 12week transformation contest. I am far from being done, and even when I finally hit my goal weight, my journey will not end there. My journey will last me a lifetime, everyday will be another day to strive for a healthier, more active me. When I think about living this way for a life time, it doesn't overwhelm me, I am grateful that my obesity didn't cripple my body, that I still have a chance to reverse the side effects, and that I am healthy enough to go to the gym and use my body to it's full potential. Granted to win a prize in this contest would be sweet, but whether I win a prize in this contest or not, it doesn't matter I already feel like a winner. Throughout this contest I have learned so many valuable lessons, and I have met some of the most motivational people one could meet. I am a lot healthier today than I was when I
started this contest, and I have joined my first fitness contest ever; and I have stuck with it through the end." But Juan is not done. He's still going in the 2nd Turbulence Training Transformation Contest, and kicking butt, all while going to school and raising his little boy. If he can do it, so can you. Let me know how I can help, Craig Ballantyne, CSCS, MS Author, Turbulence Training PS - If you don't know where to start, just take it one day at a time. And always try to improve over what you did yesterday. If you need beginner workouts, you can start with the Introductory Turbulence Training Workout. If you are already working out, you can start with the Intermediate Turbulence Training Workout. Get all those workouts in the TT for Fat Loss manual here: => Turbulence Training
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.