What Is Turbulence Training for Fat Loss By: Craig Ballantyne, CSCS, MS Turbulence Training
I've been meaning to write this email for a long time. Today I'm going to give you the story of how I solved the problem of getting an efficient and effective fat loss program finished in 45 minutes. Essentially, how I invented Turbulence Training. And then I'll end with a sample TT workout for you... But first, let's take a trip down memory lane to the winter of 98-99. I was but a lowly grad student, studying the effects of androstenedione (the supplement taken by the might Mark McGwireduring his record-breaking home run quest in '98). In my study (which was published in the Canadian Journal of Applied Physiology for any science nerds like myself out there), we had guys use the supplement and go through a couple of weight training sessions. By February of '99 I was stuck in the lab, analyzing the blood samples using some fancy radio-active isotopes. And when I say stuck in the lab, I mean STUCK. I'd get there at 7am, and record my last data point at 11pm. Sixteen hours of mad science. And if I wasn't there, I was downstairs in the medical library, studying papers on testosterone and training. Now coming from a very athletic background, this sedentary lifestyle didn't sit well with me. But there I was, studing for a degree in Exercise Physiology and left with no time for exercise. Or so I thought. Fortunately, I actually had a 50 minute window once per day of "down-time" while the lab's gamma-counter analyzed blood samples. That left me 50 minutes to get to the gym (5 minutes across campus) and get a workout in the remaining 40 or so minutes. I knew that if I applied my studies to the workout, I could get maximum results in minimum time. As a former athlete, I knew that I had to find a way to stay fit and to avoid the fat gain that comes with working long hours in a sedentary environment. And I also had to stay true to the high-school bodybuilder I once was, so there was no way I was willing to sacrifice my muscle to one of those long-cardio, low protein fat-loss plans that were popular at the time.
Instead, I had to draw on my academic studies and my experiences working with athletes as the school's Strength & Conditioning Coach. I knew that sprint intervals were associated with more fat loss than slow cardio, and I knew that you could also increase aerobic fitness by doing sprints (but you can't increase sprint performance by doing aerobic training). So clearly, intervals were (and ARE!) superior to long slow cardio. I had seen first hand the incredible results of sprint intervals in the summer and fall, as the athletes made huge fitness improvements and shed winter fat in a short time using my interval programs. I knew that intervals had to be the next step in the evolution of cardio. The biggest benefit of intervals? A lot of results in a short amount of time. I knew that I only had 40 minutes to train, and therefore I could only spend 15-20 minutes doing intervals. Now onto the strength training portion of the workouts. I knew that a high-volume bodybuilding program wasn't going to cut it - I just didn't have time. But in the past year I had read so many lifting studies, that I knew exactly what exercises I needed to do to maximize my lifting time in the gym. Those exercises were standing, multi-muscle, movements such as squats, presses, rows, power cleans, and plenty of other standing single-leg exercises. I knew that those exercises would bring me far more results than those people sitting on machines would ever achieve. And I also knew that I had to lift heavier than the average Joe or Jane Gym-goer lifts. I just knew that doing lighter weights and high-reps wasn't going to cut it. And a research study from 2001 later showed that I was right - when women did 8 reps per set, they had a significantly greater increase in post-workout metabolism than if they did 15 reps per set. So I had my plan. Bust my tail over to the gym, through the cold, dreary Canadian winter afternoon, and do a quick but thorough warmup (specific to my lifts - none of that 5 minutes on the treadmill waste of time). Once I got through the warm-up, I did as many sets as I could in the remainder of the 20 minutes for strength training. At that point, I knew that supersets were the only way to go if I wanted to maximize the number of sets I could do...so the non-competing superset of Turbulence Training was put in place. By non-competing, I mean that the 2 exercises in the superset don't interfere with one
another. So you can use upper and lower body exercises together, or pushing and pulling exercises. Just be careful not to use two grip-intensive exercises together in a superset otherwise, one exercise will suffer, if not both. And then I followed up the strength training with intervals, as I knew these had to follow the lifting, otherwise it would not be the correct exercise order. Remember, intervals first leads to premature fatigue. Lift first, cardio later. Forget that old wives tale about doing cardio first to burn more fat. That's junk. You know, I remember the exact day and exact workout that this all came together into the Turbulence Training program. It hit me as I was finishing my intervals. I knew I had found something that was like fat loss magic. Unfortunately, I couldn't find a way to put it in a pill. But I've been able to put it down on paper in all of the TT manuals. The exact workout I used that day went like this... Warm-up 1 set of Bodyweight Squats 1 set of pushups 1 set of Squats with the empty bar 1 set of light dumbbell chest presses 1 set of moderate weight barbell squats 1 set of moderate weight dumbbell chest presses Strength Training Superset #1 Barbell Squats paired with Dumbbell Chest Presses 3 supersets, aiming for 8 reps per side per set Strength Training Superset #2 DB Rows paired with Barbell Forward Lunges 3 supersets, aiming for 8 reps per set Stationary Bike Intervals After a warmup, I did 6 intervals of 45 seconds work and 45 seconds rest, finishing with a cool-down. And from that point in time, I've tried to share this and all the other Turbulence Training workouts with as many men and women as possible. The same men and women that I would see day-in and day-out performing the same ineffective slow-cardio fat loss programs, and not making a darn change month after month. And every day they would see me, soaked in sweat, feeling great and looking lean, and finishing another TT workout.
Eventually I noticed these other men and women weren't around as consistently as before, and then soon enough they would drop out completely -after all, they weren't getting results with their slow cardio and aerobics classes (yep, those were still around in '99!). And so here we are today...thousands of TT users later, with national fitness magazines like Men's Health spreading the good word about Turbulence Training. Thousands of TT users, dozens of personal trainers, and even several national fitness magazines all agree with me, Turbulence Training is the #1 way to fast fat loss. Thanks for being a part of the TT Lifestyle Revolution, and for sharing this new and improved fat loss training and cardio system with the world. If you haven't already, get your own copy of the TT workouts and nutrition guidelines here: Turbulence Training So when you see someone frustrated with their ineffective fat loss program, tell them there is a better way. It's research-based, efficient, and most of all, effective. And yes, it goes against the crowd. But it works. And it's now better than ever, Craig Ballantyne, CSCS, MS
PS - Don't know where to start? If you are a beginner, start by reading Dr. Mohr's nutrition guidelines...eating properly will be the biggest factor in your early success. Go here to get the nutrition guidelines and all the workouts... Turbulence Training Beginners should also start with the Introductory TT workouts to prepare their muscles for the upcoming intense training. For others, it's best to start with the Intermediate Level TT workouts. If those aren't enough of a challenge, you can move onto the Original TT workout and follow the 16week advanced program right through. If at any time you need a break, try the TT Bodyweight 4-week plan.
And then finish off with the TT Fusion Fat Loss program followed by the 30-day Maximum Fat Loss program to cap off a full 24 weeks of Advanced TT fat loss workouts. PPS - Don't forget the 3-month bonus TT Membership you get when you start losing fat with Turbulence Training. Get started on the road to fat loss with your very own copy of Turbulence Training & the Nutrition Guide here: Turbulence Training
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 Turbulence Training
Boost Your Fat Burning Program Immediately with the Research-Proven, Time-Tested Turbulence Training Workouts You can download the program within minutes and get started today with a better way to workout for fat loss. No more slow boring cardio, no more long trips to the gym. Check out the this jam-packed, downloadable Turbulence Training package: • •
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 3months 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. â€˘
Total Value of the Package is over $550. But you'll pay only $39.95. BUT WAIT, THEREâ€™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. 2) Turbulence Training DB-BW Fustion Fat Loss 8-Week Program (Retail Value = $24.99) By combining a dumbbell exercise and a bodyweight exercise, you'll be able to do these Turbulence Training workouts even faster than ever before. Just wait till you try these workouts. You'll be blown away by the effectiveness of the dumbbell-bodyweight superset combinations. So fast, so simple, yet so efficient at burning fat. 3) Turbulence Training for Women 4-Week Program (Retail Value = $29.99) 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 (Retail Value = $24.99) 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. 5) Turbulence Training Original 4-Week Bodyweight Program (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.