Free Fat Loss Workouts

 

Inside Issue #25 you get a free Turbulence Training for Fat Loss Workout. This free fat loss workout will show you how to get more fat loss results in less workout time - for free!

-         How to do Turbulence Training for Fat Loss in a Busy Gym

-         TT Membership: All the Fat Loss Workouts You Need 

1 - Turbulence Training for Fat Loss Success Story

 

“I have been doing some of your Turbulence Training workouts in Men’s Fitness for a month or so now, and already I am getting better results than I got with 6 months of personal training last year!”

Dr. Matt Freedman

Discover Chiropractic Center

North Hollywood, CA

 

 

2 - How to do Turbulence Training in a Busy Gym

Gyms are busy. Too busy. And it is always busiest when you settle in for your TT workout with its awesome fat-blasting supersets. I know it drives you nuts when you are trying to pair lunges and presses while someone is taking up valuable workout space chatting or doing some pointless fluff exercise. Why can’t they just get out of your way and let you finish your super effective TT workout?

 

Crowded gyms are such a big problem that I designed the following TT workout for Men’s Fitness that helps you perform my trademark "noncompeting" supersets - the most effective way to lift for fat loss - without letting anyone get in your way. This new version of TT lets you get it done right, even in a busy gym.

 

However, the entire workout can also be done at home with only a barbell, a bench, a ball, and dumbbells.

 

The secret to this workout is the pairing of two exercises that can be done at the same bench and often with the same weights. So you won’t lose your spot between exercises. Camp out in your little area, work hard, and you’ll get lean and lose fat faster than ever.

 

NOTE: I’ve actually improved the workout from the Men’s Fitness article! Always looking out for my www.workoutmanuals.com & www.TurbulenceTraining.com subscribers.

 

 

Workout Guidelines

·        Do a Turbulence Training workout for 4 weeks and then switch to another.

·        After every 12 weeks, take one week off from Turbulence Training for recovery purposes. During the recovery week, you may perform light, low-intensity workouts.

·        Workout 3 days per week alternating between workouts A & B. Rest 1 day between sessions.

·        In week 1, you will follow an A, B, A schedule. In week 2, a B, A, B schedule. In week 3, an A, B, A schedule, and in week 4, a B, A, B schedule.

·        Each pair of exercises constitutes a “Superset”. In each Superset, do one set of the first exercise followed immediately by the next (A1 & A2) and then repeat.

·        Rest 1 minute after completing the exercises in the Superset (i.e. after A1 & A2).

·        Repeat each Superset until you've completed a total of three sets of each exercise in the pair, then move on to the next pair.

·        Use a 2-0-1 lifting tempo for all exercises (except for any holding exercises like the planks and curl-ups). Take 2 seconds to lower the weight, pause briefly, and then take 1 second to lift the weight.

·        Finish each workout with stretching for the tight muscle groups only.

·        For full exercise descriptions and photos, see the TT for Fat Loss manual.

 

Warm-up

·        If you are limited by time, reduce the number of sets in the workout, but always perform the full warm-up.

·        Never skip a warm-up.

o       Perform this circuit 2x’s using a 2-0-1 tempo:

§         10 reps of bodyweight squats or step-ups

§         1 rep of 10 seconds for the plank or ab curl-up

§         8 reps of kneeling pushups or regular pushups

§         10 reps of dumbbell rows or band pulls

o       Perform 2 warm-up sets for each exercise in the first Superset.

§         1 set of 8 reps with 50% of the weight you will use in your “real” sets.

§         1 set of 8 reps with 75% of the weight you will use in your “real” sets.

 

Turbulence Training Interval Training Guidelines

·        Research has shown that high-intensity interval training is very effective for fat loss.

·        It is recommended that the stationary cycle be used for interval training because it allows for an easy transition between work and recovery.

·        Finish each interval workout with stretching for the tight muscle groups only.

 

Start with this beginner Interval protocol:

·        Warm-up for 5-minutes.

·        Perform an interval by exercising for 30 seconds at a hard pace (at a subjective 7/10 level of intensity).

·        Follow that with “active rest” for 90 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity).

·        Repeat for 3-6 interval repetitions. Finish with 5-10 minutes of moderate intensity exercise for a cool-down at a 4/10 level of intensity.

 

As you become accustomed to intervals, progress to the experienced Interval protocol:

·        Warm-up for 5 minutes.

·        Perform an interval by exercising for 30 seconds at a very hard pace (at a subjective 9/10 level of intensity).

·        Follow that with “active rest” for 60 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity).

·        Repeat for 3-6 interval repetitions. Finish with 5-10 minutes of moderate intensity exercise for a cool-down at a 4/10 level of intensity.

 

 

Workout A

A1) Sumo Squat (8 reps)

-         Set your feet 6-10 inches wider than shoulder width, your toes pointed forward.

-         Click HERE to see the Sumo Squat.

-         Move immediately, without rest, to the chin-ups.

-         This superset works best if performed in a squat rack that also has a chin-up bar.

A2) Chin-ups (6 reps)

-         If this is too hard, perform a Reverse-grip Lat Pulldown.

-         Rest 1 minute and then go back to Sumo Squats.

-         Do this Superset 3 times and then move on to the next Superset.

B1) Step-ups (6 reps per leg)

-         Use a step that's high enough so that your knee is bent 90 degrees.

-         This superset is tough on the grip, so take an extra 30 seconds rest when going from the step-ups to the rows.

B2) DB Row (8 reps)

-         Keep your lower back naturally arched.

-         Click HERE to see the DB Row 

C1) Side Plank (5 reps per side)

-         Contract and brace your abs for 10 seconds per repetition while keeping your body in a straight line.

 

 

C2) Stability Ball Jackknife (12 reps)

-         Click HERE to see a photo of this exercise.

 

Workout B

A1) Low-Incline DB Chest Press (6 reps)

-         Set the incline to one notch above the flat-bench position.

A2) DB Romanian Deadlift (6 reps)

-         Keep your lower back naturally arched for the entire movement.

-    Click HERE to see the Barbell Romanian Deadlift photo.

B1) DB Close-grip Chest Press (8 reps)

-         Push the dumbbells straight up, not together.

B2) DB Rear-deltoid Lateral Raise (8 reps)

-         Keep a tight arch in lower back and lean forward as far as possible.

-         Perform this exercise extra slowly so that you don’t use momentum.

 

 

C1) Elevated Push-up (12 reps per side)

-         Place one hand on a step or box and lower your body as far as possible.

-    Click HERE to see this unique Push-up.

C2) Barbell Rollout (15 reps)

-         Keep your body in a straight line at all times--don't allow your back to round or bend backward.

 

Let me know how this workout goes for you. Better yet, take a before and after picture and some measurements to monitor your progress. To continue your progress after 4 weeks, get my TT for Fat Loss Report for your best body ever.

 

 

3 – The TT Membership - All the Workouts You'll Ever Need

 

Now you can get an almost endless supply of fat blasting, muscle building Turbulence Training workouts, since I’ve put together all of my reports, workouts, and manuals inside my new TT Membership Pass.

 

My promise to you: You won't find anything like the TT Membership Pass on the Internet - it is the Ultimate Training Resource for Fitness Enthusiasts and Personal Trainers.

 

The TT Membership Pass is a one year membership to access every monthly workout I've written. You’ll be able to download, print, and use dozens of Turbulence Training workouts to help you:

 

·        Lose fat and gain muscle with the TT for Fat Loss workouts to achieve the body of your dreams & lose that last 10 pounds of fat

·        Make more progress on your body in one month than you have in the last 6 months or a year

·        Give your clients the best workouts possible - making you look like a superstar trainer 

·        Pack on big-time mass with the mass gaining reports

·        Get the best workouts of your life is less than an hour per session and never, ever wonder what program you should do next (and never have to worry about designing another program yourself!)

 

And for all the trainers out there, the Pass will help you quickly become the most knowledgeable, advanced trainer in your gym that every client will be lining up to train with.

 

And I’ll be adding at least one new program per month based on recommendations from you and my readers.

 

Some of the latest additions to your Turbulence Training Membership are:

·        Strength Coach Interrogations: Interviews with 21 Top Trainers (Value = $27)

·        Booty for Life (Value = $37)

·        The New Get Lean Manual (Value = $57)

·        TT Bodyweight Athlete Training Manual (Value = $27) 

·        ShapeShift: How to Develop an Athletic Physique (Value = $27)

·        Turbulence Training 6-Month Bodyweight Manual (Retail Value =$67)

 

And here are just a few of the upcoming additions:

·        The Muscle Myths “Tell-all Supplement E-Book”

·        A new 8-week Turbulence Training for Mass Program

·        New Bodyweight Workouts

·        New Beginner Fat Loss Workouts

·        New Advanced Fat Loss Workouts

·        A new workout each month – guaranteed.

·        In-depth reports on reducing stress & anxiety, as well as improving your cardiovascular health.

 

“Thanks Craig, this Pass is great. Never have I seen anything like this. I have already downloaded Get Lean and Beginner Fat Loss Tips and glanced through them, some really good stuff. I'm planning on printing out most of these and having a "CB" section in my fitness library.”
Keith Suthammanont

 

“Wow, Craig, thank you for making the Pass available. That is an ABSOLUTELY INCREDIBLE amount of information for such a price. It's practically a lifetime's worth of information and workouts. But, since things do develop over time, we can get a future renewal at an even better price. I already know I will be renewing next year. Aside from that, people need to know that your information is top notch; it's accurate, scientifically-based, and effective. Thanks again, Craig; I look forward to reading and rereading all of the manuals, and to seeing those future updates!"
Chris Correia
Cloquet Taekwondo
Cloquet, MN

 

The Pass is also the best investment a personal trainer can make in their future. After all, what can trainers do when their clients decide to start training on their own – or worse, switch to another trainer – because their training programs are no longer doing the job?

 

“I must tell you that The Pass has helped me tremendously not only for myself but as a personal trainer. I have purchased a lot of books, workout programs, etc., and your programs are awesome! I know I've told you this before but you definitely over deliver on all of your programs. The Pass was by far the BEST investment I ever made!...honestly. Thank you so much for making this available.”

Georgette Pann, CPT,CSN,LPTA

thenutrifitness.com

 

"You told me that when I started out my fitness consulting business and started using your TT systems that I would become the #1 trainer on the Isle of Man. I agreed with you but did not think that my success would be so quick! Thanks Craig, I owe you big time."

Andy Wallis

 

If you bought each manual and program separately, it would cost you over $2500.

 

Here’s the list of the over 45 manuals, workouts, articles, and programs that you currently will get with the Pass (and remember, I’ll add at least 1 new program per month):

 

My Turbulence Training Reports

·        Turbulence Training for Fat Loss

·        1 Hour Turbulence Training Audio Interview

·        Turbulence Training 6-Month Bodyweight Manual

·        Turbulence Training For Mass

·        Turbulence Training for Women

·        The Intermediate Turbulence Training Beach Body program

·        The Advanced Turbulence Training Beach Body program

·        Turbulence Training for Firefighters

·        Turbulence Training for Police Officers

·        Turbulence Training: Hot Zone Fat Loss Program

 

Monthly Turbulence Training Workouts

·        September 2005: 4-Week Fat Loss Plan

·        October 2005: Original 4-Week Bodyweight Workout

·        November 2005: Barely Legal 4-Week Mass-Gain Workout

·        December 2005: Ultimate Holiday Fat Loss Workout

·        January 2006: Fat Loss in a Busy Gym Workout

·        February 2006: Fusion Fat Loss Workout

·        March 2006: Turbulence Training for Athletes

·        April 2006: Fusion Muscle Building Workout

·        May 2006: How to Gain 15 lbs of Lean Mass

·        June 2006: TT Hardcore Fat Loss Workout

 

My Workout Manuals

·        The Beginner's Guide to Fat Loss

·        The Get Lean Manual

·        The Executive Lifestyle Manual

 

Other Female Training Manuals

·        The Secrets of Female Strength & Conditioning

·        ShapeShift - How to Develop the Athletic Look

·        The Simple Way to Lose Weight

·        The Executive Lifestyle Manual for Women

·        Get Lean for Women

 

Other Collaborations & Bonus Reports

·        Mission: Abdominals – by Tom Venuto

·        Boost Your Testosteron – by Christian Finn

·        Strength Coach Interrogations – by Alwyn Cosgrove

 

Advanced Training Articles

·        How to Determine Exercise Selection & Exercise Order

·        The Best Number of Sets for Muscle Gain, Fat Loss, & Females

·        The Science of Repetitions

·        Program Design Critique

·        Program Design Lesson

 

Athlete Manuals

·        The Rugby Speed Manual

·        The Rugby Strength Manual

·        The Rugby Pre-Season Speed and Interval Workouts

·        Young Male Alpine Ski Strength Program

·        Young Beginner Female Basketball Strength Program

·        Young Advanced Male Rugby Strength Program

·        The New Young Athlete - 8 Week Mass Gain Program

 

Strength & Bodybuilding Workouts

·        4-Week Advanced Bodybuilding Program

·        Weekend Warrior: Get Buff While Becoming a Better Downhill Skier

·        How to Bench Without Shoulder Pain

·        Max Your Bench Press: Part A (Weeks 1-12 )

·        Max Your Bench Press: Part B (Weeks 13-24)

 

Click here to get your TT Membership today

 

"Dear Craig, Since I ordered the Pass to your products I am working my way through your materials. And what a huge amount of information it is! I am more than impressed and satisfied! Turbulence Training is one of the most time-efficient, comprehensive and practical approaches to training I have come across yet. And I am no newbie to training."

Thomas Brenninger

 

"Craig, the Turbulence Training Reports are nothing less than outstanding. You've literally taken the best science and mixed in your own experience to create one of the most powerful training systems I've come across, and you know I've done a little bit of reading myself. Most programs that people follow are done on certain level of faith that the "expert" knows what he's talking about. In the reports, not only do you demonstrate your expertise in manipulating body composition or building muscle in the shortest time possible, but you have the research to back it up. The research update on nutrition by itself is worth the price. That alone allows your client to proceed with the utmost confidence in the training program, and that means guaranteed success. Oh, and by the way, you need to charge more. The reports are too valuable to just give away at the current price.”

Bill Hartman

 

“Hi Craig. On Sunday I had some fitness training for Ontario Rugby which went very well. I found that the training I have done has payed off greatly. The first part was a triple jump, I jumped a first jump of 7 foot 9 inches second 7 5. The only person close was a 7 5. Next was the sprint, over all I was the fastest and in accleration I was pretty much the same as everyone. I finished the 35 meter sprint in 4.80 seconds. The bench press went well but there were 2 weights to choose from was 100 pounds or 200, the hundred was too easy but the two hundred was too much. The last was a fitness run, which went really well out of a possible 900m I was at 730m or 735m. I found that this training has worked so well. Last year I was the smallest one at this fitness test but this year I was the same size as almost all the Ontario players if not bigger than some. I d just like to say thanks in helping me achieve all this.”
Tom Rose, Toronto

 

The Pass has allowed me to better serve my clients, and it allows me to give them the most current and most accurate information out there on training and nutrition.
Joe Hallman

 

“I just wanted to send you a quick progress update. I finished TT Workout #1 (Get Lean! pg 35) and I've lost 12 lbs in 4 weeks! Today was the first 'Workout A' from TT Workout #2, and I think I jumped in with a little too much zeal - as you might imagine, my motivation is thru the roof - I used d.b.'s that were a little too heavy for the forward and backward lunges, and I'm limping from both legs, but it's a 'good' limp. No sweat! Thanks Craig, and have a great week.”
Chuck Fager

 

“You have been a tremendous source of information and inspiration. Your principles and ideas have helped me make gains in my overall fitness level. Your ideas are refreshing and easy to follow, in an industry that seems to want to stick to the same guidelines. The Turbulence Training report and workouts not only offer a great workout, but also reduces the time in the gym, with the same if not better results than the typical 2 hour workouts, that a father of three needs. In addition, Craig has been instrumental to me and my hockey training. I play in a competitive adult league that can get a bit fierce. The conditioning ideas, specifically the interval training gets me in prime playing shape and can constantly be tweaked to various fitness levels. Thanks for all your hard work and dedication to this field. You are a welcome voice for me and anyone I have shared your ideas with.”

Scott Kurland, NYC

 

“Craig, I am so impressed with how you conduct your business, your professionalism, quality and responsiveness is really unequaled. You are truly the best kept secret in the fitness world.”

Bobby Logan, CT

  

“The pass is worth it just to be able to get input from you.”

Kevin Larabee

 

Click here to get your TT Membership today

 

P.S. If you’ve already purchased one of my products, you can get the TT Membership Pass for an even LOWER PRICE. Contact me here.

Once I receive your order, I will email you the link to the Pass and your password. You will then have 1 year of access to all of my manuals and the monthly updates. I guarantee that you will be blown away by the amount of training info in the Pass. And if you ever have any questions or program suggestions, just let me know.

Click here to get your TT Membership today

 

Sincerely,

Craig Ballantyne, CSCS, M.Sc.

Men's Fitness Training Adviser

President

CB Athletic Consulting, Inc.

 

 

The information on TurbulenceTraining.com is for education purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications.   Craig Ballantyne, CSCS, MS  CB Athletic Consulting, Inc. 2100 Bloor Street West, Suite 6315 Toronto, Ontario M6S 5A5 P.P.S. Grab your free report, "The Dark Side of Cardio & Other Ineffective Fat Loss Methods" at www.TurbulenceTraining.com today!