Fat Burning Workouts – The Place to BLAST the FAT – Get Lean, Fit & Mean

No haven’t fallen off of the map or died. I have though been busy, sick and injured.

Let’s start with the busy. We have been working on the sites database. Upgrading the back end. I know it has nothing to do with kettlebells, diet or overall fitness. So let’s move on to sick.

In the past couple of months I have both a stomach bug and a summer cold. So on to injured.

Right now I have a hernia (Spigelian hernia). That’s right, another one. I got this one from Bjj class. You talk about frustrating, I was making great progress there.

So next week September 8th I have to have surgery again.

Obviously that requires recovery time. 2 weeks just walking. Then I can and liflt up to 15lbs for two more weeks. After that I can slowly get back into a regular routine. You talk about a PIA. What can I say though.

So during my downtime this is what I am going to do. I will still be here giving updates on kettlebells, nutrition & putting some new routines together. I have also decided to go and keep this a kettlebell & bodyweight site. Yes I love dumbbells & barbells, but that was not what I started this site for. So we will get to what we originally about. THE BALLS!

Just be patient and we will be swinging together again. I will post up a weekly routine.

Keep Swinging & Be Fit
JP

By: Craig Ballantyne, CSCS, MS
www.turbulencetraining.com

Recently, I was in Tampa, Florida, at a seminar. Between sessions, a physician from Georgia stopped me in the hall and said, “Hey Craig, you were right about those crosstrainer machines. I’ve had your program for a few months now and I’m getting better results with the bodyweight circuits.”

It’s always great to meet clients, and I was curious to find out how he heard of me. Turns out, he found me through Google, landing on an article I wrote about “how elliptical machines (crosstrainers) suck for fat loss”.

That’s right, I think those machines are almost a complete waste of time.

“I was using one of those machines for a long time and was wondering why I wasn’t getting any results,” the physician continued, “I’m so glad I found your program and now I’m using the bodyweight circuits from the Dumbell-Bodyweight Fusion Workout”, he added.

I told him how I wasn’t surprised. In fact, I’ve never personally known anyone to get great results with one of those crosstrainer machines. Now I’ve watched really lean people use them, but they didn’t get lean with those machines.

I know some people will be angry with what I have to say because they like exercising on the crosstrainer, but the truth is that they just don’t work as well as harder forms of interval training.

And hey, any time you are traveling or want a break from regular interval training workouts, you can use one of the 4 bodyweight circuits from the TT DB-BW Fusion Fat Loss program that you get as a bonus when you order the Turbulence Training fat burning workout routine.

Click here to get Turbulence Training
==> www.turbulencetraining.com

Let me know how it goes for you,

Craig Ballantyne, CSCS, MS
Author, 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 www.turbulencetraining.com

By: Craig Ballantyne, CSCS, MS

Cardio exercise is such a strange thing. In theory, it should work
so perfectly well for all men and women, but as anyone who has
tried it knows, the practicality of it just doesn’t add up.

After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.

British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren’t previously exercising.

(Reference: International Journal of Obesity 32: 177-184, 2008).

Subjects exercised 5 times per week for 12 weeks. That’s a lot of
exercise, but it helped the subjects lose an average of 8.2 pounds, which is great – I was positively surprised by the results.

So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!

www.TurbulenceTraining.com

Back to the study, the variance in fat loss between individuals was huge. Check this out…

The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.

The scientists think they know where things went sour. They
classified the subjects into 2 groups, called the “Compensators”
and the “Non-compensators”.

The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.

Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge “compensatory” increase in appetite experienced by this group.

Does your appetite increase when you do slow cardio? If it does,
research shows it will ruin your cardio efforts.

So if your cardio program is not working for you, check your
appetite and calorie intake to see if you are “compensating” for
your efforts. If you are, you might be better off using a program
of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.

As Australian Professor Steve Boucher has shown in research,
interval training increases hormones called catecholamines. And
increased catecholamines can reduce appetite, among other fat-
burning benefits.

In the real world, few people lose 33 pounds after 12 weeks of
cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.

So again, check your appetite, and consider giving high-intensity
exercise a go for your next workout program.

Beat the curse of cardio with high-intensity Turbulence Training.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Learn about the “Dark Side of Cardio” in the free report from Craig Ballantyne at www.TurbulenceTraining.com. Craig 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 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

This article is by my buddy Craig Ballantyne

This article is by my buddy Craig Ballantyne

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Dear Friend,

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 dumbells. 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, not like 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 belly fat than a frying pan!

So again, if you want to keep your dear old belly around for another year and another summer, don’t use Turbulence Training – otherwise, its all over pal, and you’ll never see me again.

Belly Fat says, “Don’t use this”
==> 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.

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

Now I know that past First Ladies have not usually worn sleeveless dresses. And you may not think it’s appropriate. You may love it. Whichever way you feel I think we can agree on one thing: The woman DOES have some sexy arms on her!

In fact, I’ve seen some reporters condemning her arms because they are flat out jealous of how good she looks.

After doing some research online it’s become clear that the First Lady makes it a priority to exercise. In fact, according to news reports she and the President get up at 5:30am three times a week to workout. Imagine that, two people as busy as they are MAKING time for fitness. Kind of puts the lame old excuse, “I’m too busy”, to rest of good, no?

Hopefully whomever is designing her fitness program is recommending she consume the proper post-workout nutrition. You see, research has shown that recovery of muscle nutrient stores can be enhanced by consuming a specified mixture of carbs and protein immediately after a workout. This greatly improves the recovery time from exercise.

What does that really mean?

It means you’ll make the most of your workout so you can get those sexy, toned arms as fast as possible. It’s also exactly why I recommend Prograde Workout recovery shake to all my clients.

And while I have no idea if Michelle Obama enjoys College Basketball, Prograde Nutrition is having a sale on their Prograde Workout recovery shake to celebrate “March Madness.”

Here are all the details:

 - Again, because it’s College Basketball March Madness , the sale is 10% off all purchases of Prograde Workout

- When you checkout you will enter this coupon code to save the 10%:    NCAA2009

(yes, that is UPPER case sensitive)

- The offer cannot be combined with others from Prograde Nutrition and it ends this Friday, March 20th at 11:59pm EST.

- If you choose their Smart Ship option the coupon applies to the first order only.

- Prograde Workout is NOT available in stores anywhere. You can only find them online here: Prograde Workout )

Look, I’m not kidding about how much Prograde Workout will improve your exercise performance. It tastes great and it’s ready to drink in less than 60 seconds. If you want sexy arms this will help you see them faster.

Yours in health,

NAME

PS – Remember, it’s 10% off all Prograde Workout purchases this week only. The sale ends this Friday, March 20th at 11:59pm EST.

PPS – Prograde Workout is NOT available in stores anywhere. You can only find them online here: Prograde Workout

If this doesn’t inspire to COMMIT and ACHIEVE, then you need to check your pulse.

I found this from a great website by Eric Wong.

Foam rolling is a cool technique that is like giving yourself a massage. It can get out some trigger points that lead to muscular imbalances, pain, and worst-of-all: injury.

Check the video and add it in after your workouts to speed recovery time and decrease injury.

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It is kind fo frustrating to go from lifting awesome lbs for awesome reps but I guess that you have to restart somewhere. What I have done if you pay close attention is take that 20lb limit and push it to the max with reps, intensity and little rest between sets.

I did have to make an adjustment from Saturday’s first PUSH day, I did 150 reps for 3 body parts. Shoulders, Triceps and Chest. What I failed to realize that with all of that work the triceps actually got in 450 reps because the shoulder and chest exercises that I chose also worked the tri’s. Needless to say that for the next couple of days they were SORE.

Today instead of shoulder presses for my shoulders I switched to DBell Shrugs and DBell Rows. This would hit the shoulders from another angle and they wouldn’t be such a tax on the tri’s as I still did chest and tri work.

Workout posted below.

Monday 1-19-09
Push 100

Chest
DBell Incline Bench Press
30 x 20lbs (30 seconds rest)
20 x 20lbs (30 seconds rest)
15 x 20lbs (30 seconds rest)
15 x 20lbs (30 seconds rest)
15 x 20lbs (30 seconds rest)
15 x 20lbs (60 seconds rest)

Alternating DBell Incline Bench Press
30 x 20lbs – 15 each side (30 seconds rest)
30 x 20lbs – 15 each side (60 seconds rest)

Shoulders
DBell Shrugs
30 x 20lbs (30 seconds rest)
30 x 20lbs (30 seconds rest)
30 x 20lbs (30 seconds rest)
20 x 20lbs (60 seconds rest)

DBell Rows
20 x 20lbs (30 seconds rest)
20 x 20lbs (60 seconds rest)

Triceps
Lying DBell Press (Skull CRUSHERS)
20 x 20lbs – (30 seconds rest)
10 x 20lbs – (30 seconds rest)
10 x 20lbs – (30 seconds rest)
10 x 20lbs – (60 seconds rest)
10 x 15lbs – (60 seconds rest)
10 x 15lbs – (60 seconds rest)
10 x 15lbs – (60 seconds rest)

Alternating Lying DBell Press (Skull CRUSHERS)
20 x 15lbs – 10 each side (30 seconds rest)
20 x 15lbs – 10 each side (60 seconds rest)

Behind Head DBell Tricep Extensions
20 x 20lbs (30 seconds rest)
20 x 20lbs (30 seconds rest)
20 x 20lbs

Songs of the day.
Dave Mathews – All Along The Watchtower
Limp Bizcuit – Re-arranged
3rd Day – Come Together
Aerosmith – Sweet Emotion

Today was day 2 of post recovery workouts.

Sledgehammer  Warm Up

2 minutes rest

Back
————–
Heavy Pants
25 x 20lbs (30 seconds rest)
25 x 20lbs (30 seconds rest)
25 x 20lbs (30 seconds rest)
25 x 20lbs (30 seconds rest)
20 x 20lbs (30 seconds rest)
20 x 20lbs (30 seconds rest)
15 x 20lbs (30 seconds rest)
15 x 20lbs (30 seconds rest)

1 minute rest

Seated DBell Back Flies
12 x 20lbs (30 seconds rest)
12 x 20lbs (30 seconds rest)

2 minutes rest

Biceps
Dbell Curls
50 x 20lbs – (25 each side)(30 seconds rest)
40 x 20lbs – (25 each side)(30 seconds rest)
30 x 20lbs – (15 each side)(30 seconds rest)
30 x 20lbs – (15 each side)(30 seconds rest)
30 x 20lbs – (15 each side)(30 seconds rest)
30 x 20lbs – (15 each side)(30 seconds rest)
30 x 20lbs – (15 each side)(30 seconds rest)
30 x 20lbs – (15 each side)(30 seconds rest)
30 x 20lbs – (15 each side)(60 seconds rest)
Static Arm Curls
16 x 15lbs – (8 each side)(30 seconds rest)
16 x 15lbs – (8 each side)(30 seconds rest)

Songs of the day -

Alterbridge – One Day Remains
Nickleback – Rock Star
P.O.D – Alive