Secret #1 - Focus on burning carbohydrate, not fat, during your
fat-loss workouts.
Sounds backwards, right? But not when you look at how I structure
my workouts. Remember that Turbulence Training focuses on
resistance training and interval training. Both of these use
carbohydrate as the main source of energy. So it's obvious the
workout is designed to burn carbohydrates during the training
session.
I have no interest in you trying to train in your "target heart
rate zone" for fat burning (aka - the fat burning zone). The whole
idea of a fat-burning zone is an over-simplified idea of how the
body works during exercise.
Leave the inefficient fat burning zone to the mis-educated
trainers in the commercial gyms (that not surprisingly, also want
to sell you a heart rate monitor so you can stay in your "fat
burning heart rate zone").
If you want to get the most results in the least amount of time,
focus on burning carbohydrates, not fat.
Why do my fat loss workouts focus on burning carbohydrate rather
than fat? In order to burn more calories after the workout, that's
why. When you exercise with intervals and heavy resistance
training, your body uses more calories in the hours after exercise
than it would if you did traditional cardio and lifted lighter
weights.
Alwyn Cosgrove calls this 'afterburn', and I call it 'Turbulence'.
By any name it gives you the same results - maximum
improvements in your body composition (helping you lose fat while
gaining muscle).
Secret #2 - Use a range of repetitions in your strength training
workouts.
In order to train more muscle fibers and burn more carbohydrates, I
have clients use a range of repetitions within the same workout. My
workouts now use 6, 8, and 12 reps per set in order to work the
muscle the most effectively.
This will burn more carbohydrates and promote as much muscle growth
as possible when you are keeping the calories low.
Secret #3 - Use the stationary cycle for interval training.
I choose the stationary bike for intervals whenever possible
because cycling against a resistance can help maintain muscle mass.
Cycling against a resistance also allows you to perform a large
amount of mechanical work, and that is a key determinant of the
Turbulence in my training.
But please note: I don't use low-intensity, fast pedaling
'spinning' intervals as I'm convinced that the hard, resistance
based intervals are more effective for fat loss. My clients only
cycle against a strong resistance in their intervals.
I really like the bike, but there are many other ways to do
intervals. Use what works for you, but if you are at a plateau, try
the bike.
Secret #4 - Increase meal frequency
Okay, so this isn't really a secret to anyone that has read about
fat loss. But a 2005 study from the American Journal of Clinical
Nutrition showed that eating 6 times per day was associated with
eating fewer calories per day, lowering cholesterol levels, and
lowering post-meal insulin levels.
Combine an increased meal frequency with an increased protein and
fiber intake, and you'll see your body composition improve rapidly.
If you need more nutrition help, then you'll love the new
Turbulence Training Nutrition Guide for Men & Women - written by
Dr. Chris Mohr, Ph.D.
See below for more details...
Secret #5 - My Synergistic Turbulence Training Workouts
My Turbulence Training Fat Loss workouts are fast becoming the most
effective way to burn fat, build muscle, and get lean. The
synergistic strength training-interval training workouts are
efficient and effective - getting you in and out of the gym in
under an hour.
Here are some tips that you can use for an advanced training phase
- use these tips for 2 weeks then return to your normal training
schedule:
a) Add 10 seconds to each interval but maintain the intensity
b) Add in some bodyweight circuits (10-20 minutes per day) done in
the morning or evening (if you do your regular workout in the AM,
do your bodyweight circuits after dinner; otherwise, do the bw
circuits first thing in the AM, and then do your regular workout at
lunch or later in the afternoon or evening)
If you are advanced, you can use squats, pushups, and bodyweight
rows for your circuit.
If you are a beginner, you could use lying hip extensions, modified
pushups, and stick-ups.
c) Add an extra set to each exercise in the first superset you do
in each workout.
Again, use these three tips for an advanced fat loss period of two
weeks, then return to a normal training schedule.
But always stick to the best fat loss nutrition plan possible.
If you have any other questions, just let me know.
Sincerely,
Craig Ballantyne
Author, Turbulence Training
P.S. Big Nutrition Announcement!
The Turbulence Training Nutrition Guide for Men & Women - written by
Dr. Chris Mohr, Ph.D., is ready for you.
Here are just some of the things you'll learn from Dr. Mohr...
1) How to calculate your calorie needs (p. 6)
2) Calorie recommendations for obese individuals (p.7)
3) The 23 types of sugar (many hidden!) to avoid (p. 9)
4) The 20 whole-grain sources to fuel your fat loss program (p9)
5) Over 60 fruits and vegetables that should be added to your diet
(p.
10)
6) The 16 protein sources you should select most often (p. 13)
7) Shocking trans-fat content of 18 common foods - find out which
food
is the deadliest in terms of fat content (p. 16)
8 ) The 9 Fat Sources you should select most often (p. 17)
9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)
10) The TT Nutrition Plan for Men (p. 19)
11) The TT Nutrition Plan for Women (p. 23)
12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)
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 www.TurbulenceTraining.com
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 The Dark Side of Cardio... And Other Over-rated Exercise Methods.
Simply enter your name and email address below and I will immediately send you a FREE copy of my controversial report about the most common exercis myths that are sabotaging your fat loss efforts. You will also receive a FREE subscription to my weekly Turbulence Training email newsletter containing free tips to maximize your metabolism, gain muscle and achieve success with your workouts. All these gifts are yours free as a thank you for visiting my website
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- 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 3-months 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.
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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.
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 3) Turbulence Training for Women 4-Week Program
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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
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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.
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(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.
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WOMEN: Click here to discover the truth about cardio for fat loss, and why the two components of short, burst exercise workouts have been scientifically proven to better for fat loss and losing your belly fat.
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MEN: Click here to learn about the short workouts you can do to build muscle and burn fat at the same time, all while getting in and out of the gym in under 45 minutes only 3 times per week, so that you can get on to more important things in your life.
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