Wednesday, September 28, 2011

3 Secrets to Lose Fat, Get A Trim Body And Booty For Life

If you want to lose thigh fat, get lean legs, and build a perky figure and booty for life  you can be proud of for life, then this will be the most important article you ever read.

Nutrition is the secret to success for women when it comes to sculpting their bodies and losing thigh fat.

Do you keep a nutrition log? If not, you must start doing so! Research shows you'll lose more fat if you track your diet and write down what you eat.

Record every aspect of your nutrition for at least 1 week. Most people have no idea how many calories they are eating each day. Just doing that will help you lose inches.

Here are 3 more secrets to success if you want a Booty for Life...

1) The #1 diet secret to success is...

To remove excess sugar and processed foods from your diet and switch to cheaper and healthier foods. In the Booty for Life program, you'll receive a complete calorie counter and meal plan guideline to help
you identify the perfect fat burning meal plan for women.

2) Small nutrition changes can help you lose a lot of fat.

This can be as simple as committing to one small nutritional  improvement per day (such as replacing your lunchtime soda with water) and one large change per week (such as setting aside time on
a Sunday to shop and prepare for your weekly meals).

In the Booty for Life program, you'll also get...
- The Treats and Cheats Food Guide
- A step by step system to determine the number of calories you need
- Detailed guides to good carb, high-protein, and healthy fat foods
- A perfect meal plan for eating multiple meals, even for busy women

3) Exercises that you can do in the comfort of your own home - and even while LYING DOWN! - can help you sculpt your booty and "perkify" your figure.

In the Booty for Life workout program, you'll discover...

- Unique LYING DOWN exercises that work your butt
- Proven exercises to burn belly fat
- You don't need long, slow cardio or boring crunches

And you can build a beautiful butt in the comfort of your own home!

Click this link to get the complete Booty for Life program and nutrition guide:

Booty For Life Is Within Your Reach

To your success!

Saturday, August 20, 2011

Title: Sample Turbulence Training Workout

Turbulence Training is a fat burning workout system built for men
and women that don't have a lot of time, and who generally exercise
in a home gym with minimal equipment.

The traditional TT workouts go like this...

Bodyweight Circuit

- This takes about 3-5 minutes and replaces the traditional "5
minutes on the treadmill" which I find inefficient and irrelevant.

Then we move to...

Strength Training Supersets

- This takes 20 minutes, and we'll pair "non-competing" exercises
together in the supersets. Often this means upper and lower body
exercises, or pushing and pulling exercises. Non-competing supersets
allow us to get more work done than traditional supersets.

We most often use dumbbell and bodyweight exercises for our strength
training segments, and can easily customize this for men or women,
building muscle or burning fat.

Interval Training

- Finally, we finish with 10-20 minutes of interval training. We use
traditional cardio machines, kettlebells, and bodyweight circuits
at this time. Fast, fun, and effective.

It's fun, fast, and efficient. The workouts change on a regular
basis (which is a revolutionary idea to a beginner), and the program
cuts out all the boring stuff (i.e. dreadfully boring long, slow cardio).

People enjoy the challenge and the workouts go by fast, and there
are a lot of exercises in the program that are fun and new to most
beginners and intermediate level exercisers - and even to advanced
fitness folks.

Plus, everything is planned out step-by-step so all you have to do
is take your sheet to the gym (or down to the basement), follow the
instructions, and get back on with your life.

Folks like that it takes less time (and with fewer workouts) than
they are normally accustomed to, and that you can do most of the
workouts with a small home gym set-up.

Try Turbulence Training here:

Thursday, August 19, 2010

5 Minute Ab Workout

Message from                                                                                            
TT Bootcamp
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
If you love bodyweight workouts and bootcamp programs, I'm going to
give you a NO-equipment, bodyweight-only 5 minute circuit you can do
anytime, literally anywhere. It's perfect for your bootcamp classes.

It's perfect and doesn't require you to haul around any bulky
equipment around to your sessions.

- Do each exercise for 30 seconds.
- Do NOT rest between exercises.
- At the end of the circuit, rest 30 seconds before repeating one
more time.

1A) Spiderman Climb or Spiderman Pushup
1B) Side Plank (30 seconds per side)
1C) Cross-Body Mountain Climber

Keep those abs "braced" and have FUN!

And don't forget, if you are running bootcamps, make it FUN and
always, always, ALWAYS "Bring the Energy!".

For more NO-equipment, bodyweight only ab circuits and bootcamp
workouts, grab the Complete TT Trainer Package here =>

Turbulence Training Trainer Package

Have an amazing week.

Your friend,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Monday, August 9, 2010

Do You Want a Firm Butt & Lean Legs?

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Want to know the best exercises to firm up your butt? Want the best
interval training programs to burn fat from your legs?

Good, because I've got them here for you today! All thanks to Women's
Health magazine contributor, Craig Ballantyne (he's also designed
workouts for Shape, Prevention, and Muscle n Fitness Hers).

Back in 2004 Craig created a program called "Booty for Life" for a
personal client. And while that program was awesome, he spent an
entire week last month improving the workouts AND adding a brand
new 4-week fat burning, butt-firming phase to the program...

...and he renamed it, "Booty for Wife (& all the single ladies!)".

Craig updated the original
program and added 3 new workouts & some booty-building exercises to
the plan, including:

- Lateral lunges
- 1-leg bodyweight deadlifts
- dumbbell lunges
- kettlebell swings
- dumbbell deep step-ups
- 1-leg bodyweight bench squats

Those go with all of the other booty exercises in the program,
including split squats, 1-leg hip extensions, regular step-ups, and
reverse lunges.

And Craig subbed in more bodyweight exercises so you don't need to
use dumbbells as much for the rest of the workouts. Some of the new
exercises you'll get are:

- Stability Ball Cross-Body Mountain Climber (great for abs/obliques)
- Close-Grip 3/4 Rep Pushups (awesome for sculpting your triceps)
- Stability Ball Pike (for hard-core abs)

Plus, you'll get SIX different fat burning interval training
programs, and interval training has been shown to reduce thigh fat
in research studies.

Whew. There's a lot in there for you, and to celebrate the re-release
of Booty for Wife, I've asked Craig to put together an amazing
special offer just for you.

You'll get all of these for free...

1) The TT Booty for Wife (& all the single ladies) 12-Week Program
2) The TT Female Bodysculpting 4-Week Workout
3) 30-Days in the TT Member's Website & Forum
4) The TT for Hot Chicks 4-Week Workout
5) The NEW "TT Bodyweight Cardio 3" Workout

...when you get your half-price copy of the Turbulence Training for
Fat Loss Program for only $19.95.

(That's $10 less than if you were to buy Booty for Wife on its own!)

So you could get Booty for Wife for $29.95 or you could get Booty
for Wife plus Turbulence Training plus all of those other bonuses
all for only $19.95.

I think that's an easy choice, don't you?

Click below to get this amazing special offer today:

Plenty of time to sculpt that booty before you hit the beach on your
next holiday.

By the way, just listen to this incredible feedback on the program:

"I just finished section 2 of the Booty for Wife series. I feel
strong and super fit and I've gotten so many compliments lately
that I know it has to be the program! I start the 3rd section
tomorrow and it looks tough and I can't wait. I know that in 4
weeks I'm going to be amazed at myself. And, I am so looking
forward to doing the chin ups. I hoping I can do at least one to
start and by 4 weeks I want to be doing 5 or more. This is a really
great 3 month program and if you haven't tried it you really
- Debbie D., TT Member

Monday, May 31, 2010

25 weight loss exercises for body fat burning

You sometimes feel the need for alternative exercises, don't you? This may happen when you find that the gym is way too busy and you can't get to do the weight loss exercises for body fat burning that you need. It may also happen that you are exercising at home with only one set of adjustable dumbbells, and you feel the need for some alternative exercises.
Are there some alternatives which you can use in place of dumbbell presses, dumbbell rows, split squats, etc? There are about 25 exercises which will qualify as weight loss exercises for body fat burning. (I have used the term 'about 25,' because the number is more than 25. There are 27 exercises, to be precise!)
I have classified these under three categories.
Scenario 1:
You are at the gym on a busy Monday night. You find that all the dumbbells are taken. But your super set requires the use of dumbbell rows and stability ball leg curls. You do not have to feel frustrated! You can do quite a few weight loss exercises for fat burning, using a pull-up bar and a smith machine.
Using the smith machine, you can do the following exercises:
1) inverted rows
2) underhand inverted rows
3) inverted rows with your feet on the ball
4) inverted rows holding the ends of a towel hung over the bar.
You will also get advanced grip strength by doing the last mentioned exercise.
Using the pull-up bar, you can do the following:
1) eccentric pull-ups
2) regular pull-ups
3) sternum pull-ups
4) chin-ups
5) side to side pull-ups
Scenario 2:
You are unable to do dumbbell chest presses because all the benches are taken. Again, you do not have to give up. The alternative fitness exercises available to you are:
1) push-ups
2) close-grip push-ups
3) decline push-ups
4) elevated push-ups
5) off-set push-ups
6) push-ups with your feet on the ball
7) push-ups with your hands on the ball
8) Spider man push-ups
9) pike push-ups
10) decline close-grip Spiderman pushups
As you should know, the last one is probably the hardest two-hand push-up of them all.
Scenario 3:
You have only one set of dumbbells. But your super set calls for dumbbell chest presses and dumbbell split squats. Yet, you are keen on doing the chest presses. Here are some exercises for your legs.
1) One leg lying hip extensions for beginners
2) high-rep Bulgarian split squats for advanced
3) high-rep split squats with your front foot elevated 4-6 inches
4) One leg dead lifts
5) One leg squats onto bench
6) One leg squats standing on the bench
7) Deep step-ups
8) Reaching lunges
So, if you have the inclination, there are several alternative weight loss exercises for body fat burning available to you.

Monday, April 5, 2010

30-Minute TT Bootcamp For You

A new update from

Craig Ballantyne, CSCS, MS
Author, TTBootcamp Workouts

I just created a new TT Bootcamp workout for you called:

"The TT 30-Minute Bootcamp 2K10"

Warm-up (20 seconds per exercise) - 5 minutes
- Jumping Jacks
- Prisoner Squat
- Off-Set Pushup
- Duck Under
- Arm Crosses
- Rest 1 minute and repeat 1 more time.

Water Break - 1 minute

TT Strength Circuit (20 seconds per exercise) - 5 minutes
- Vertical Jump or 1-Leg Deadlift (20 seconds per side)
- Spiderman Climb Pushup or T-Pushup
- Optional: Pull-up, Inverted Row, or DB Row
- Rest 1 minute and then repeat 1 more time.

Water Break - 1 minute

TT Depletion Circuit (20 seconds per exercise) - 10 minutes
- Bodyweight Squat
- Decline Pushup or Close-Grip Pushup
- Reverse Lunge (20 seconds per side)
- Cross-Body Mountain Climber
- 1-Leg RDL (20 seconds per side)
- Plank (60 seconds)
- Run in Place
- Rest 1 minute and repeat 1-2 more times.

Cool-down, Stretching & Water Break - 7 minutes

That's it.


Your friend,

Craig Ballantyne, CSCS, MS
Author, TTBootcamp Workouts

Sunday, March 21, 2010

The 5 Laws of New School Fat Loss

Here is another enlightening article
By Craig Ballantyne
on Turbulence Training
I've just spent another weekend explaining what Turbulence Training
is to new potential clients. By the end of the day I had my speech
memorized, and decided to turn it into a new article for you called,
"The 5 Laws of New School Fat Loss".

Here goes...

Turbulence Training is a structured routine that I came up with
that allows you to get the most results in the least amount of
time, no matter what your goals.

This revolutionary new workout system evolved from both scientific
principles as well as personal experience.

And it originally came to me in a dream in University. (Just kidding.)

The truth is that during my graduate years at University, I was
searching for an efficient and effective way to stay lean while I
was stuck in the lab for up to 16 hours a day doing my thesis.

Obviously, I didn't have a lot of time to exercise...

So I based a new program on what I had read in hundreds of fat loss
research studies, as well as my countless past workouts that I had
recorded faithfully over the years.

And from that research and from my own personal workouts and results,
Turbulence Training was invented and have given rise to the 5 Laws
of New School Fat Loss.

Law #1) Use intense resistance training

NOTE: This doesn't just mean lifting heavy could also
mean doing difficult bodyweight exercises or even explosive exercises
(like I use in the TT circuits).

Here's why...

Intense resistance training stimulates what is called muscle protein
turnover. This is important for two reasons:

a) It causes your body to burn extra calories and belly fat when you
are not training (so while you recover, etc.).

b) It stimulates muscle re-modeling.

That means it will help you maintain your muscle (and sculpt your
body) even while you are eating fewer calories and burning fat.

However, if you rely only on light weight & high reps, you won't
keep that muscle and your metabolism will decrease.

Law #2) Switch from slow cardio to interval training.

Research shows that interval training is more effective for burning
belly fat than regular cardio - even when you don't change your diet!

Interval training is what separates people with 20% fat from those
men and women with the lean, athletic, sexy abs body type.

Interval training also builds better sport conditioning and
"everyday fitness" that is more practical in life.

For example, how often do you ever need to run 5 miles? Pretty much
never, right?

But how often do you need to climb a few flights of stairs or chase
one of your kids? Those are every day demands...and will be best
improved by interval training, not 30 minutes on the elliptical machine.

Law #3) Use non-competing supersets to do more work in less time.

By using the Turbulence Training system of non-competing supersets,
where you do 2 unrelated exercises back to back, you'll avoid
muscle fatigue and get more work done in less time.

Therefore, you'll burn more calories compared to traditional workouts.

This is one of the major reasons Turbulence Training is so efficient
and effective.

Law #4) Use Total Body Workouts

Skip the classic steroid-bodybuilder method of doing one body part
per day. That will only give you overuse injuries and a big body set
up for more injuries & chronic pain in the future.

Not what you want, right?

Of course not. So switch to three total-body workouts per week,
using a variety of exercises, and when possible, using a variety of
training methods - from dumbbells to kettlebells to bodyweight
exercises. That's what you'll get in the latest TT workouts here:
Turbulence Training Workouts
Rule #5) Change Your Workout Every 4 Weeks

The Turbulence Training workouts are changed every 4 weeks, and
sometimes every 3 weeks for advanced results.


To avoid the dreaded fat loss plateau. If you've been doing the same
workout over and over for more than 4 weeks, your results will slow
down and eventually come to a complete stop.

You MUST change your program...and that's why I create not just one,
but TWO new Turbulence Training workouts every month for TT Members,
so that they will always have a new program to keep their fat loss
results moving along.

In fact, the Turbulence Training System is simple to adapt and easy
to modify for the creation of an endless number of workouts - a
great thing to know if you are a personal trainer or simply someone
that loves the body transformation results of a fast workout.


Now a lot of this info was new - and even shocking - to the people I
spoke too yesterday. They were still a little skeptical. And that's
fine, it's totally natural.

So I suggested they try out the program for a few weeks, and you can
do that too with the 21-day trial here:

Turbulence Training - 21-day trial Offer

For less than 5 bucks (that's less than the price of an apple, a
banana, and a water here at the hotel!), you can try out the 5 Laws
of Fat Loss and the Turbulence Training program for 3 weeks.

I promise you'll love the program and the fast fat loss results you
are getting. And if for any reason you don't, just let me know and
you won't pay a penny more.

Say goodbye to the old-school workouts and fat loss plateaus and use
these 5 laws of new school fat loss to finally get results.

Now you know what really works,

Craig Ballantyne, CSCS, MS
Turbulence Training