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The Best Turbulence Training Program For You
By: Craig Ballantyne, CTT Certified Turbulence Trainer
www.TurbulenceTraining.com
Beginners will lose a lot of fat with Turbulence Training if they start the programs in the right order. Here's how...
Q: Which program should I start with if I am a total beginner?
Answer:
Total beginners should start with the Introductory Program in the main Turbulence Training for Fat Loss manual or the Preparation Phase in the 6-Month Bodyweight Manual.
Q: Which program should I start with if I am experienced but haven't worked out for a while?
Answer:
Please start with the Intermediate Workout from the main Turbulence Training for Fat Loss program or the Preparation Phase in the 6-Month Bodyweight Manual.
Please note: If you start with the Intermediate Workout, do only ONE SET per exercise in each workout in the first week.
Q: Which program should I start with if I am an advanced exerciser?
Answer:
This depends on your goals.
You can use the Workout of the Month if it suits your goals. But here are more specific recommendations...
For fat loss, I suggest you start with the "Original Turbulence Training Workout" from the main Turbulence Training for Fat Loss manual. Work your way through each following workout in the manual.
Upon completion of this manual, you can move to any workout you desire.
For muscle building, you can use the April 2007 "At Home Dumbell Muscle Building Program", or the Turbulence Training for Mass or Turbulence Training for Muscle (September 2006) programs.
For bodyweight training, I suggest you start with at least 1 week in Phase 1 of the 6-Month Bodyweight Manual, and then you can jump to Phase 2 if you find that too easy.
Q: I don't understand the format of the Turbulence Training workouts. Can you explain how I do the supersets?
Answer:
Here's how a full Turbulence Training workout looks like...In this example, each superset is done be done (3x8), meaning 3 times through and 8 repetitions per set.
Start with a bodyweight warmup and then move onto the supersets.
1A) 8 reps
No rest.
1B) 8 reps
Rest 1 Minute.
1A) 8 reps
No rest.
1B) 8 reps
Rest 1 Minute.
1A) 8 reps
No rest.
1B) 8 reps
Rest 1-2 Minutes and go to Superset 2.
2A) 8 reps
No rest.
2B) 8 reps
Rest 1 Minute.
2A) 8 reps
No rest.
2B) 8 reps
Rest 1 Minute.
2A) 8 reps
No rest.
2B) 8 reps
Rest 1-2 Minutes and go onto superset 3 if applicable.
After doing the same as above for Superset 3, then rest as necessary and move onto Intervals - starting with the warmup.
After cooldown for intervals, finish with static stretching for tight muscle groups.
Done.
Q: What does tempo mean? What does the 2-0-1 beside an exercise mean?
Answer:
The first number refers to the lowering phase of the exercise, then the next number refers to a pause (if there is any), and the third number refers to the lifting phase of the exercise.
For example, in a pushup done at 2-0-1, you would take 2 seconds to lower your body, no pause, and then one second to lift yourself back up.
If it said 2-1-2, you would take 2 seconds to lower, pause for 1 second, and then 2 seconds to slowly lift yourself back up.
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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 1) Turbulence Training Fat Loss Nutrition Guidelines, by Dr. Chris Mohr, Ph.D.
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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.
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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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