Free Fat Burning Workout Below!

The new year is fast approaching and I know there are going to be WAY too many people slogging away on treadmills, ellipticals, and stationary bikes for hours...and then getting frustrated and giving up when their results suck.

Instead, try this kick butt workout from Craig Ballantyne, author of Turbulence Training 2.0

This workout is no joke, so please don't do this if you are a beginner (but don't worry, Craig has 6 weeks of Beginner Workouts in his Turbulence Training system, complete with follow-along videos).

Warm-up Circuit:
- Go through 2 times with no rest between exercises.
- Rest 20 seconds between circuits.
o Prisoner Squat - 20 seconds
o Pushup or Kneeling Pushup - 20 seconds
o Stability Ball Leg Curl - 20 seconds  (or Lying Hip Bridges)
o Band Pull - 20 seconds  (or Stick Ups)

Metabolic Resistance Training Circuit #1
1A) Dumbbell (DB) Goblet Step-Up - 30 seconds per side
- 15 seconds rest/transition.
1B) T-Pushup (alternating sides) - 30 seconds
- 15 seconds rest/transition.
1C) KB (Kettlebell) or DB Swing - 30 seconds
- Rest 30 seconds & repeat 1 more times for a total of 2 circuits.

Metabolic Resistance Training Circuit #2
2A) 1-Arm DB Squat & Press - 40 seconds per side
- 20 seconds rest/transition.
2B) DB Renegade Row (alternating) - 40 seconds
- 20 seconds rest/transition.
2C) Suspension Y's or DB Rear-Delt Raise - 40 seconds
- 20 seconds rest/transition.
2D) Suspension Curls or DB Curls with Palms-up - 40 seconds
- Rest 30 seconds & repeat 1 more time for a total of 2 circuits.

Metabolic Bodyweight Finisher
3A) Narrow-Stance Bodyweight Squat - 20 on, 10 off x 4 rounds
3B) Jumping Jacks - 20 on, 10 off x 2 rounds
3C) Narrow-Stance Bodyweight Squat - 20 on, 10 off x 4 rounds
3D) Jumping Jacks - 20 on, 10 off x 2 rounds

That workout will burn more fat and rev up your metabolism far better than the same 30 minutes spent on some piece of cardio equipment.

I used this workout with my boot campers last week and they loved the challenge. 

The above workout came straight from Craig's Turbulence Training  which is on sale from Tuesday, December 31st to Friday, January 3rd at midnight for a HUGE discount. It's an incredible and effective fitness program for fat loss - AND you can do all from the comfort of your home if you have some dumbbells and want to avoid the craziness of the gym in January.

Sorry for the late notice. The post was scheduled earlier (or so I thought) but did not appear.


Craig Ballantyne goes above and beyond to deliver an amazing program - and you can see its success from the Success Stories and TT Transformation Contest winners in his article at the link below.



Get your copy here ==> Turbulence Training - before the sale expires!

Here's everything that you'll get with Craig's incredible fat burning Turbulence Training System:

All the TT workouts come with follow-along workout videos? You can just watch the video for all the exercise demonstrations and even suggested exercise substitutions.

- The NEW and IMPROVED 10-year Anniversary Edition of Turbulence Training (complete training manual with exercise charts, photos, and descriptions)

- 24-weeks of follow-along, fat-burning workout videos with Craig and his Certified Turbulence Trainers doing every repetition of every exercise with you - all in just 30 minutes per session!

- Five brand NEW 4-Minute Miracle no-equipment bodyweight workouts that you can do anytime, anywhere for a TT fat burning boost

- The NEW and IMPROVED Turbulence Training Nutrition guide to deliver you the total fat loss package you need to transform your body

- This is the complete Fat Burning Transformation package that you need to kick-off the New Year with fast fat loss - and it's guaranteed.

Get your copy here Turbulence Training - sale ends soon.
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You're In Luck!

A couple of days ago, I told you about Craig Ballantyne's holiday promotion. It was supposed to end last night at midnight but I just found out it's been extended until noon today.

Apparently, C.B.'s web guy got his days mixed up and took down the special offer a day early. I'm not surprised, I get my days mixed up all the time and then when you start talking about special offers ending at midnight, it gets even more confusing.

Anyway, if you missed it, you have just over an hour to take advantage of this great deal.

Craig's Turbulence Training Holiday Fat Burning package includes...

- The TT 31 Intervals Workouts Program
- TT Bodyweight Cardio 3
- TT Bodyweight Cardio 1000
- 30 Days free in the TT Member's area

And TWO NEW bonuses:
- TT Metabolic Resistance Training Workouts (2011's hottest program)
- TT 15-Minute MRT Workouts (fast workouts for the holidays)

5 programs and 30 days in the private online Turbulence Training forum, all for less than 20 bucks.

You get the COMPLETE Turbulence Training At-Home Fat Burning Workout System for only $19.95 - that's a savings of OVER 85% - but don't wait, this special offer is coming down at noon today, EST (Friday, December 9th).

Check it out here ==> TT Holiday Fat Loss Workouts


P.S. - Craig always guarantees your satisfaction with his 100% money back promise. If you aren't satisfied with your results from the program, just let him know and you'll be refunded your $19.95 before the end of the 60-day period. And no matter what you decide, you can keep ALL of the bonuses.

Grab it while you can ==> TT Holiday Fat Loss Workouts

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Say Goodbye To Tight Clothing And Failed Fitness Resolutions!

If you're tired of making the same resolution year after year, I can help. I'm offering 3 programs to give you the accountability, support, program design and motivation to reach your goals.

You can get the whole scoop here ==> 2011 Resolution Specials

I only have 1 or 2 spots still available (depending upon schedules) so please don't procrastinate if you're ready to commit to your 2011 goals.

Fellow fitness pros, please don't give me a hard time about how cheap these programs are for what all is included; I'm just trying to help as many people as possible.

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Labor Day Boot Camp Video

Here's a video montage of the Labor Day boot camp workout.

I Need Your Opinion

This is a dilemma that I've debated off and on for over a year now. Does the term "boot camp" scare people off?

I had one adviser flat out tell me not to use the term because it was too intimidating to most people and it would scare them off. At the same time, one Body & Soul member who owns a marketing company told me that I should stick with "boot camp" because the style of training is trendy.

The teller at my bank said I didn't look mean enough to run a boot camp. One of my new campers was explaining to her stylist that she was dressed to exercise because she was going to boot camp after her haircut. The stylist's response? "That sounds painful."

Here's the thing. I use the term "boot camp" because I think it gives people an idea of what to expect. To me, "boot camp" conveys the fact that it's going to be tough. It's pretty clear that it's not for people who are looking for the easy fix and aren't willing to challenge themselves. To be blunt, whiners and slackers aren't welcome.

On the other hand, I don't want people to think they have to be G.I. Jane or G.I. Joe to join.
No Pink Dumbbells Boot Camp has been around for over a year now and, during that time, I've worked with people of various fitness levels. For those who need it, I adapt the exercises. Boot camp is not about being the fittest person in the room; it's about being fitter than you were yesterday/last week/last year.

So, help me out. Would you hesitate to inquire about exercise sessions called "boot camp"? Leave a comment below and tell me if I should I continue to call this training "boot camp" or should I go with "group personal training"?

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3 Amazing Fat Burning Interval Training Options by Craig Ballantyne

Happy World Fitness Day!

Here's a great artcle from Craig Ballantyne on different types of interval training.

3 Amazing Fat Burning Interval Training Options
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

If you are looking to cut down on the amount of time you spend in the gym without jeopardizing your fat loss goals, then including interval training alongside your strength training program is the only way to go.

Just imagine spending half the time in the gym - if not more - and getting way better results. Isn't that what you deserve?

I thought so.

And to make the notion of ditching long, slow, boring cardio even more convincing is the fact that you will be far less susceptible to sustaining an overuse injury with interval training.

For some of you, however, the thought of giving up your daily cardio machine routine is too much to bear. But not to worry because you can still use your favorite machine, but we'll just tweak things a bit so that you get more out of your workout in half the time.

1) Interval Training Option #1 - Classic Intervals

For example, try incorporating intervals on the treadmill by running hard for 30 seconds, at an 8 out of 10 intensity level, followed by 60 seconds of light recovery at a 3 out of 10 intensity level.

That is one interval, and so you will repeat this process up to 6 times, while using a five minute warm-up and a 5 minute cool down.

Each week try to do more squats in the same amount of time. This may sound easy, but trust me; it can be as difficult as you make it!

2) Interval Option #2 - Short Burst Squats

I personally recommend a Gymboss timer for this type of training, but it isn't essential.

So, for the bodyweight interval training you will do as many bodyweight squats as you can for 20 seconds and then hold the bottom position for 10 seconds, then repeat your squats for 20 seconds, and then hold at the bottom for 10 etc. Repeat these intervals for 8 rounds.

(Mickey's note: That is a killer workout. It's only 4 minutes but it will seem like forever if you do it right.)

3) Interval Option # - Kettlebell Swings

If you have a kettlebell, you can do swings or kettlebell squats for 30 seconds and then walk for 30 seconds and alternate for 6-10 rounds. That's a great way to finish a fat burning workout.

Alright, so those are just three of the countless ways in which you can include interval training into your workouts that will burn fat faster and help you avoid spending more time than necessary in the gym.


If you want more info on Craig's Turbulence Training system, visit www.TurbulenceTraining.com

If you love training, using nothing but your own bodyweight, check out his TT 6-Month Bodyweight Program

If you want the motivation and social support of a transformation contest, take a look at the TT Transformation Contest page

5 Unique Fat Burning Tips By Craig Ballantyne

5 Unique Fat Burning Tips
By: Craig Ballantyne, CSCS, MS
Author, Turbulence Training

I was just reviewing a big file of all the new exercise, diet, and research proven fat burning tips I wrote down for 2009, and I wanted to share 5 BIGGIES that can help your clients get more results AND make your awesome workers even better.

So here we go:


#5 - Recent research shows shuttle-running is tougher than running intervals in a straight line...

...so if you want to burn fat faster than ever, make sure you incorporate old-school shuttle runs (i.e. classic suicide type drills) into your fat burning interval programs.




#4 - Use a food log.

"According to Men's Health (Feb 2009, p 38), keeping a food log helped subjects lose 3.5 more pounds than subjects that didn't keep the log."


#3 - Hit a personal best in each workout.

This is an oldie, but a goodie. There are a few reasons you need to do this:

a) First of all, everyone loves progress, and if you can achieve a personal record in each workout (i.e. could be # of pushups, plank time, etc.), then you will feel a HUGE sense of accomplishment.

b) More personal bests = more results. Plain and simple.

c) You will get addicted to the workouts, and always want to come back for more attempts at breaking records.



#2 - Get a trainer or join a bootcamp.

"According to Men's Health magazine, (Dec, 2009), beginners who work with trainers get more results than beginners who workout by themselves". Guaranteed.





#1 - Read a motivational quote every morning.

I promise you that it will elevate your motivation and inspire you to reach your fat loss goals.

Here's the first motivational quote you can read tomorrow morning:

"Be loud and proud of the healthy changes you are making in your life. There are many more folks secretly wishing someone will take charge and be a healthy role model for them. It might not happen overnight, but if you continue to lead by healthy example - without preaching or being condescending - you can build an entourage that will help you reach the next level." - Craig Ballantyne

Those are 5 unique tips to help your clients lose fat.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.


Craig is currently offering am amazing special. You will get immediate access to all three of his January Turbulence Training workouts PLUS the new TT Adrenaline program for the price of one workout (only $19.95).

4 workouts for the price of 1, along with all kinds of bonuses.

You can check it out here => 4 for 1 Turbulence Training offer but hurry the sale ends tonight, Wednesday, February 3rd, at 9:00 pm EST.

Are You Ready To Make 2010 The Year You Finally Transform Your Body?

Well, we're closing out another year and beginning another.

I hope you have a safe, happy, and healthy New Year's and that you are ready to make 2010 your best year ever.

In the spirit of the New Year's countdown, fat loss expert Craig Ballantyne wanted me to share with you the top 10 reasons you need to get started with Turbulence Training before the 50% off sale ends on Friday, January 1st, at 9:00 PM, EST.


I’ve been so busy lately that I haven’t posted about this before so if you’re interested you need to act now. To my knowledge, Craig has never had an offer anywhere near as good as this one and it ends tomorrow at 9:00 PM, EST.

If you can’t work with me in Lancaster or if you prefer to exercise at home, you really need to check out Craig’s Turbulence Training sale. He’s offering all kinds of bonuses and a price that’s never been this low.

Anyway, here are the top 10 reasons you need to get started with Turbulence Training…

#10 - You need to lose that holiday fat and the Turbulence Training workouts are PROVEN to do that - just take a look at all of the amazing success stories and winners of the TT Transformation Contest

(That could be YOU in just a few short weeks...)

#9 - You get TWO bonus AB Workouts when you become a TT Member, including the classic "TT for Lower Abs" that includes advanced exercises that work the insertion of the internal obliques - commonly referred to as the lower ab area.

#8 - No more long, slow, boring cardio...EVER.

#7 - You'll be able to watch all of the TT for Fat Loss workouts on video in the Member's area to see perfect form for all exercises.

#6 - You'll get bonus reports including "Expert Transformation Secrets" and the motivational "Mastering the Fat Loss Mindset".

Ready to get started? Click here to get Turbulence Training and all the bonuses for 50% off: Turbulence Training 50% Off Sale

#5 - In addition to the monthly TT Workouts, you'll also get access to the Advanced TT for Abs Nutrition program from Isabel De Los Rios.

#4 - You'll be given amazing social support from other men and women from all over the world who share your struggles and who have made amazing fat loss transformations even though they have busy jobs and big families and many other obstacles to work around.

#3 - In the TT Member's forum, you'll get step by step guides and help from other members on how to dominate your body transformation and possibly even win the $1000 grand prize for men or women.

#2 - You'll get 50% off the complete Turbulence Training for Fat Loss package, used by over 11,261 TT Members and millions of readers of Men's Health, Women's Health, Men's Fitness, and Prevention magazines.

#1 - You'll get all of your workout and nutrition questions answered by fitness expert Craig Ballantyne himself on the forum, often within just hours or even minutes of you posting your questions.

PLUS...it's guaranteed that you will 100% love everything about the Turbulence Training program and the TT Member's area or you can just let Craig know and he'll give you a full refund within 60 days.

There's no risk to you to get started with TT.

I promise you this is a great program. I wouldn’t be telling you about it if I didn’t think it was top notch.

Ready to get started?

Turbulence Training 50% Off Sale

Happy New Year!

I want to take this opportunity to thank everyone who takes the time to read my emails and blog. I hope I can help make 2010 your best year ever!

Ab Myths from Craig Ballantyne

I can't believe the number of people who still believe that doing hundreds of crunches is going to get them a six-pack. Heck, they'll be lucky if they end up not hurting their back.

Check out this article by Craig Ballantyne, CSCS, MS, and author of dozens of workouts in Men's Health magazine.

Ab Myths

Just got back from the gym where I saw 7 different people wasting their time on ineffective ab training.

And that's really sad. After all, almost everyone goes to the gym to get a flat stomach, but 90% of people are doing the wrong workouts and will never achieve their goals!

In fact, most people make these 3 ab workout mistakes...

Myth #1 - You Have to Do Hundreds of Crunches and Sit ups To Burn Fat and Get Flat Abs

If you rely on boring, back-breaking abdominal crunches and sit-ups to burn belly fat, you'll never lose the ugly belly fat covering
your abs.

TIP: To work your abs hard, use total-body abdominal exercises instead, such as stability ball rollouts and stability ball jackknives.

Myth #2 - In Just Four Easy Payments of $29.99, You Can Buy a Miracle-Working Six Pack Ab Machine From a Late-Night informercial

Ha! I wish one of those abdominal exercise contraptions worked half as good as the so-called "experts" say, but infomercial gadgets don't burn belly fat or flatten your abs (they only burn your money and flatten your wallet!).

TIP: To get more fat burning results in less workout time, use fat burning interval training three times per week for 20 minutes.

Myth #3 - You Have to do Ab Workouts Everyday to Get Six Pack Abs

Not true! In fact, one of the secrets of top fat loss trainers is to drop boring, repetitive ab exercises and replace them with total-body abdominal exercises you only need to do for a few minutes three times per week.

TIP: Use resistance in your ab exercises, such as cable crunches, using a weight that allows you to do 10-15 reps per set, and train your abs only twice per week.

For more ab training workouts and tips from Craig, visit: www.TurbulenceTraining.com

Holly Rigsby's Free Halloween Workout '09

Last year, she dressed as Olivia Newton John and incorporated pumpkins into her workout to the tune of "Let's Get Physical." This year Holly Rigsby, creator of Fit Yummy Mummy got costume suggestions from her FYM members.

Check out the video below to see what costume won. This is a great total body workout with minimal equipment necessary. Give it a try.



Fit Yummy Mummy Halloween Workout
A1 Squats
A2 Mountain Climbers
B1 One Leg Romanian Deadlift
B2 Row
C1 T-Ups
C2 WoodChops

I love to use supersets ~ A simple solution to your lack of workout time this holiday season. Follow this full body, fat loss workout with just a pair of dumbbells – repeat each superset 2-3 times to help you get in the fastest, most effective workouts this holiday season!

BONUS: It’s FUN – the real reason why we exercise.

Congratulations to the Costume Contest Winners!

Holly
Fit Yummy Mummy

Results Guaranteed With These Workout DVDs

I just heard from Moms Fat Loss Expert, Holly Rigsby, and the response she's gotten from her free videos (which I wrote about here) has been "inCREDible!" It sounds like she's got lots of women clamoring for her new DVDs. Well, everyone's in luck because they're now available.

As I said on Sunday, if you're not a mom, don't get hung up that. Holly's programs are for any woman who wants short, no-fluff workouts that get results. And, they can be done with minimal equipment so you can easily do them at home.

Holly authored the very successful Fit Yummy Mummy ebook and has a thriving fat loss community. Thousands of women have gotten great results following her program.

So why create these DVDs? This is what Holly shared with me...

"While thousands of moms have followed my Fit Yummy Mummy program and gotten great results, I've found that a LOT of women don't receive the results they're looking for because they fall short in three areas during their workouts:

1. They don't work out at the intensity necessary to make their body improve.

2. They don't follow the proper workout design and maintain the pace of the workouts that I or other fitness experts prescribe in their programs.

3. They simply don't understand how to do the exercises by simply looking at a picture in an e-book.

My revelation was this: many women *need* to have a follow along workout they can watch to achieve the results they want from their workouts.

Only by actually seeing how to do the exercises and follow the workout exactly as it was designed do these women get the results that they're looking for."

Holly's right. A fitness and nutrition plan is only as good as the knowledge of the person following it. In other words, someone who thinks that 100 calorie snack packs are a good way to reduce calories and who does her exercises incorrectly using 2 pound pink dumbbells will get drastically different results than someone who ditches the processed junk food, eats more fruits and veggies, knows correct exercise form and challenges herself in her workouts. Sorry for the run-on sentence; the nuns would be appalled. :-)

Anyway, back to the topic at hand...

All that being said, in most cases, it's not your fault. You're trying to follow the plan but you don't know what you don't know.

However, if you're ready to for a plan where you get the guidance you need to succeed, you're in luck! Holly's DVDs will show you exactly how to do your workouts to get maximum results.

Her workouts have been featured in magazines like Women’s Health and Oxygen, and endorsed by the world’s top personal trainers and fat loss experts, including Craig Ballantyne, Joel Marion, and Mike Geary.

Holly's new Fit Yummy Mummy DVD Set has her patented "Learn It" and "Do It" sections so you'll never have to wonder if your workouts will give you the results you're looking for.

Each DVD has two of her best Fit Yummy Mummy Workouts, each complete with it's own "Learn It" and "Do It" Section...plus if you take advantage of her special offer, she's also throwing in ready to use workout logs to guarantee you get the results you want. Anyone who knows me knows that I'm a BIG proponent of tracking your workouts. Studies have consistently shown that people who record their workouts get better results.

Click here for more information ==> Fit Yummy Mummy DVDs

Holly is offering a huge kick off discount on her new Fit Yummy Mummy Workout DVDs but it's only available until Friday, October 9th at 3:00 PM EST.

If you're ready to start losing those unwanted inches and fit back into your skinny jeans, I highly recommend you check out this program.

Holly offers a full 60 days to try out the Fit Yummy Mummy Get Your Body Back workout videos and fat loss system so it's entirely risk-free.

So what have you got to lose besides excess inches?

Check it out here ==> Fit Yummy Mummy DVDs

P.S. Hurry! If you order Holly's DVDs before Friday, October 9th at 3:00 PM EST, you'll also get her entire Yummy Mummy Makeover Series and 5 other bonuses worth over $250. EDIT: Holly has extended the deadline 6 hours, until 9:00 PM EST.

Free Workout Videos From Holly Rigsby

Holly Rigsby and me at a recent fitness conference

Holly is a real sweetie and she is giving away 2 free workout and meal planning videos. Holly is the creator of "Fit Yummy Mummy" and she specializes in getting moms back into shape. If you're not a mom DO NOT hesitate to check out these videos. Try the workouts yourself; they're great.

Get the videos here ==> Free Videos

Holly designs programs very similarly to how I do. She concentrates on compound exercises that work multiple muscles and burn lots of fat. Her workouts are short but challenging and they get results.

I'm not sure how much longer this page will be accessible so go here to take a look ==> Free Videos

Fat Burning Over Forty by Craig Ballantyne

If you, like me, are over 40 you probably have a lot of outdated misconceptions about the best way to drop body fat and get fit. I know how much I've changed my recommendations over the past 10 years so I'm sure that most people who aren't in the fitness field are still following information they read/heard/learned years ago.

If you want to lose fat and get in shape and are willing to open your mind to newer training methods, check out this article from Craig Ballantyne...

Fat Burning Over Forty

The "No Pink Dumbbells" Bootcamp Starts Tonight

YOU CAN FIT BACK INTO YOUR SKINNY JEANS WITHOUT CRAZY DIETS OR MARATHON WORKOUT SESSIONS

• Is your closet full of clothes that no longer fit?

• Are you too young to feel this old?

• Has your self confidence and self esteemed suffered because you’re out of shape?

• Are you ready to lose weight and get fit but don’t have hours to spend exercising?

TRY BOOT CAMP FOR 2 WEEKS; IF IT’S NOT FOR YOU, I’LL REFUND YOUR MONEY!

Now you can get the instructional benefits of personal training along with the support and camaraderie of a group, at a fraction of the cost of individual personal training. Body & Soul Fitness Studio is offering "No Pink Dumbbells" boot camp-style fitness training. This 4-week program is designed for women and men who want to get fit but don’t want to spend hours a day exercising.

Do you want fast results and are willing to challenge yourself to get them?

The training sessions will be challenging but will be adapted for the fitness level of the participants. However, if you don’t like to sweat, work hard, or breathe heavily, “No Pink Dumbbells” is not for you. If you’re looking for a magic pill or gadget that will give you a lean, toned body with no effort, please don’t enroll.

Training will take place Mondays, Wednesdays and Fridays from 6:30-7:30 PM at Body & Soul.

Sign up now and save!

Even with a multi-session commitment, the investment for 4 weeks of personal training (12 workouts) with me is $350. You have the opportunity right now to become a charter member of “No Pink Dumbbells” for less than half of that! The regular price for 4 weeks of boot camp training is $188. Sign up for the “No Pink Dumbbells” kickoff session and pay just $158. You save almost $200 over the cost of regular personal training!

You CAN lose weight and get fit without doing hours of boring treadmill or elliptical workouts. Try boot camp for 2 weeks; if it’s not for you, I’ll refund your money. What have you got to lose besides inches?

Don’t miss this opportunity. Whether you take action now or not, in 4 weeks you will be one month older. Will you be a few pounds heavier or 5-10 pounds lighter and closer to your ultimate goal? The choice is yours; call me today at (717) 509-7777 to register or for more information.

Mickey Glick
Certified Personal Trainer and Owner

Body & Soul Fitness Studio
618 Columbia Avenue
Lancaster, PA 17603
(717) 509-7777

Plenty of free parking

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To Transform Your Body, Stay Out Of The "Cardio Confessional"

The "cardio confessional", that's what Craig Ballantyne, creator of Turbulence Training calls hitting the cardio machines for long amounts of time after blowing your diet or skipping workouts.

In fact, it's the one thing you must NOT do if you want to drop fat and transform your body.

First of all, say it with me now, "You can out-train a bad diet." It simply doesn't work. It's impossible.

Secondly, (Is that even a word?) jumping on the elliptical or treadmill for 45, 60 or 90 minutes is just going to result in disappointment. Studies have shown that even 300 hours of cardio in a year only helped participants drop a measly 5 pounds.

Instead of wasting your time, focus on Craig's 3 secrets to fat loss:

1) Forget about blowing your diet and get back on track with with your nutrition by sticking to whole, natural foods. One of America's top nutritionists, Dr. Chris Mohr, gives you the exact plan to follow along with the Turbulence Training workouts.

Get the best fat burning plan here:

Turbulence Training Fat Loss Workouts

2) You also need social support. There are assorted online groups but the TT forum is special (I say that as a member). The posters are all super supportive and you can ask expert Craig Ballantyne any fat loss question you want. How often do you get to interact directly with the author of a book? And yes, it's actually Craig who will answer your questions, not some employee responding using his name. (I'm starting to believe Craig has figured out how to get more than 24 hours in a day.)

3) You need short burst fat burning workouts that get you more results in less time...and that you actually enjoy doing.

That's why Craig is giving you FIVE free workouts this week when you grab your copy of the NEW and improved Turbulence Training for Fat Loss workout routine.

Find out more here:

Turbulence Training Fat Loss Workouts

You'll get the exact workouts used by his TT Transformation Contest winners who lost up to 34 pounds in just 12 weeks.

Plus, there's still time to enter the 5th Turbulence Training Transformation Contest where you could win up to $1000. Simply use the exact same workouts, nutrition, and social support forum as past winners did.

Unfortunately, there is a but...

Today is the last day to enter.

So don't wait. Grab your copy of Turbulence Training and start losing belly fat (and maybe even winning some cash!) today.

Click here for Turbulence Training and 5 free workouts ==> Turbulence Training Fat Loss Workouts

These bonuses and the 3-month TT Membership are only available until Thursday.

And, remember, the last day to enter the 12-week contest is today.

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How To Get The Most From Your Interval Training

Yesterday, a member told me she planned to do 12 intervals on the treadmill. I usually follow Craig Ballantyne's recommendation of 6 intervals although, occasionally, I'll do a couple more. But 12? No way. I told my member that if she was capable of doing 12 intervals, she wasn't working hard enough.

The member explained that she wanted to increase the number of intervals because her previous session didn't feel like a good enough workout. That time, she ran at 5.5 mph for 35 seconds and and recovered for 85 seconds at 3.7 mph. I told her to slow her recovery speed down to 3.5 but to increase the challenging part to at least 6.0.

Later she reported that she ended up completing 8 intervals - running at 6.3 mph and recovering at 3.5 mph. There's no way she could have made it through 12 intervals at that intensity.

If you're thinking that you'd keel over trying to do that workout, it doesn't matter. The great thing about cardio intervals is that the intensity is relative to the individual exerciser. There are people for whom that workout would be far too easy and others who will never be able to work at that level.

It's about challenging yourself, not about competing with someone else.

If you're new to the concept of intervals, here's how to get started:

After a 5-10 minute warmup, increase the intensity to a level that’s higher than what you normally do. As you get acclimated to this method of training, you want the hard part of the interval to rank about 8 on a scale of 1 to 10. (If you're using a stationary bike, increase the resistance rather than pedaling wildly. Try to stay around 80-100 rpm.)

Maintain that level for 1 minute and then lower the intensity to about 3 out of 10 and recover for 1 minute.

If after a minute, you don’t feel prepared to increase the intensity again, simply extend your recovery time. You can do 60 seconds hard paired with 60, 90 or 120 seconds recovery. As you progress, you can increase your intensity even more and perform 30 seconds hard and then recover. Personally, I found that 30 seconds easy is not long enough for adequate recovery at that intensity so I use a 60 or 90 second recovery time on those. Listen to your body.

There are no magic intervals lengths; I simply chose those above because they are easier to keep track of when using equipment. If you're doing a high intensity training session, I recommend keeping the challenging part of the interval to 1 minute or less. Going for 2 minutes or more during the hard part is considered aerobic intervals.

One interval consists of the intense portion plus the recovery time.

Try this at your next workout: Warm up, perform 4 or 5 intervals, then cool down. If you are going to do this type of workout on a day when you strength train, always do it after lifting. Change interval times and equipment regularly. Work up to 6 intervals total per session and do not do more than 3 (4, if you're an advanced exerciser) interval workouts per week.

If you're interested in better fat loss results...
If you want to continue burning more calories after your workout...
If you want to spend less time exercising...
If you want reduce your risk of repetitive motion injuries...

...give cardio intervals a try.

.

From Your Belly Fat

Below is a great e-mail I received from Craig Ballantyne of Turbulence Training.com It's a very creative way of stressing the value of training the right way to get rid of body fat.



How's it goin'!

This is a letter from your ol' pal, Belly Fat. We had a great run this summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating too much.

Well, I'm thinking about sticking around another year if you don't mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.

So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"?

Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol' brain up there thinks it's doing "a real fat burning workout", but it's never enough to melt me outta here.

Another thing, keep listening to those experts who say strength training doesn't burn body fat. Since research shows they're wrong, if you added strength training to your program, you'd practically need to throw me a going away party!

After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here!

But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbbells. Otherwise we wouldn't have been able to celebrate another summer together this year.

Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn't wait to get to the beach to show off your body, unlike these days.

Nope, stay in the shade and keep the cover-up clothes on, that's the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you're sitting in the shade avoiding all the fun down on the beach.

Well, it sure was good catching up with you. I'm sure we'll be in touch more often, as long as you stay away from that Turbulence Training workout routine.

Brings a tear to my eye whenever I even think about that workout program and all the belly fat it's burned. Heck, it's fried more fat than a short order cook at a roadside truckstop.

So again, if you want to keep your dear old belly around for another year and another summer, do NOT use Turbulence Training - otherwise, its all over pal, and you'll never see me again.

Belly Fat says, "Don't use this"

==> http://www.turbulencetraining.com

Your friend and spare tire,

Belly Fat

PS - Seriously, don't go near that Turbulence Training program unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the highway.

It will be a sad farewell, and you'd be stuck with ripped abs, gorgeous glutes, and toned arms, and you know how much attention those guys get from the opposite sex. Who needs it, I say.

PPS - Don't do what this guy and gal did. They used Turbulence Training and look what happened to their belly fat. Now please go get me some more comfort food...

"Hi Craig - First, I LOVE your program. In just under two weeks, I have already started seeing definition - that has been my goal for as long as I have been working out (a LONG time). Keep up the GREAT work, and thanks!"
Susan Siceloff

==> http://www.turbulencetraining.com

"I lost 14 pounds this month and the weight is just falling off me. My wife says I now look like when we first met and I still have more to go. I can fit into my old jeans again which is a big deal for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends."
Billy Williams



If you're in Lancaster and are serious about dropping body fat, call me at (717) 509-7777. Craig and I share a belief in challenging workouts using supersets and cardio intervals for best results.

If you're not in the Lancaster area, do yourself a favor and check out www.turbulencetraining.com I now design my own client workouts based on Craig's system and I highly recommend it.

.

How To Boost Metabolism with Supplements or Exercise by Craig Ballantyne

How To Boost Metabolism with Supplements or Exercise
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

You can't boost your metabolism with supplements. Or at least not enough to cause weight loss. This is hope in a bottle, but this hope doesn't stand a chance. It doesn't work.

One misconception is that caffeine boosts your metabolism, but I’ve also heard that fish oil, protein, CLA, and green tea will do it, too. As with the fat burning zone, this myth comes from a distortion of science.

Green tea, for example, was shown to increase the daily energy expenditure of young men by eighty calories per day. Now, that’s great news for the people who make supplements because they can put that claim on their label, but what that doesn’t take into account is that people’s bodies adapt to a stimulus.

If there is any benefit to taking a particular supplement, by the end of the week, your body has adjusted to the chemical and no longer reacts to it. And that’s why, as a recent study showed, that taking Green Tea supplements for 12 weeks did not cause any fat loss. Most supplements seem to be nothing more than glorified caffeine pills.

Let’s think of this another way. Say for example that green tea extract actually did help you burn an additional eighty calories per day. It is agreed upon by most trainers that one pound of fat is equal to 3,500 calories. Even if the supplement worked as intended, then it would take nearly a month and half to lose one pound!

Unfortunately, you’ll find big promises from supplements in every magazine, and it is very difficult to avoid the allure of the quick fixes that supplements present. Supplements make you think, “Why work out when you can take a pill?”

And as long as there are people who aren’t willing to work for their results, there will always be a product claiming to work miracles.

Unlike these “miracle” supplements, research repeatedly shows that both strength training and interval training can help boost your metabolism and burn fat.

In one study, women did a strength training session with eight repetitions per exercise and had a significant increase in their post-exercise metabolism. This is just another example of how short burst training will burn more calories and more fat. These are proven results that no diet pill can compete with.

Boost your metabolism with hard work, not the easy way out,

Craig Ballantyne, CSCS, MS

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

No-Crunch Ab Program Special Ends at Midnight

Just a reminder that Craig Ballantyne's Turbulence Training Abs special expires tonight at midnight.

Craig has created the ultimate ANTI-CRUNCH home workout program to help you burn stubborn belly fat loss and sculpt your abs in less than 45 minutes, three times per week.

This program has 30 ab exercises that he says work better than crunches - and he has the six pack abs to prove it!

See for yourself here.

Order before midnight and you'll get all kinds of bonuses including additional workouts programs, an advanced Ab Nutrition Meal Plans for Men & Women, motivational information to keep you on track and much more.

You can see all the specifics at Turbulence Training for Abs. Don't wait you have less than 13 hours to grab this great program with all the bonuses.

Try It, You'll Like It

I strongly believe that if you're serious about getting results from your exercise routine, you need a solid plan. Cobbling together a training program from magazine articles and exercises you did in high school or college is not the way to fast, efficient workouts.

I've written often about Craig Ballantyne's Turbulence Training program for those who don't have access to Body & Soul and me. I actually use TT and I now base the programs I design on Craig's training principles. Not only does it work but I also recommend Turbulence Training because it's easy to follow. There are some great fat loss programs out there but some of them are overly complicated for the average Joe or Josie.

However, as worthwhile as I know Craig's program is, I understand the reluctance of some of you to buy products sight unseen over the internet (even with a money-back guarantee). If you're one of those people, I have a great deal for you.

Craig just started offering a 21-day trial of Turbulence Training for just $4.95. You get to read through all the info, visit the private TT forums with questions or for support from Craig and other TT members and try the workouts for 3 weeks. If you don't like the program, just let Craig know and he'll refund your money. Only at the end of your 21-day trial, after you've had time to use the workouts, will you be billed for the remaining $35.00 (if you haven't requested a refund).

There's no longer an excuse. For less than an automated car wash, a meal at a fast food joint or fancy drink at Starbucks, you can try out this great fat burning system. Check out all the details here.