1About Craig Ballantyne & Turbulence Training… My name is Craig Ballantyne. I'm a Certified Strength and Conditioning Specialist (CSCS), and author of too-many-articles-to-count in magazines such as Men's Health, Men's Fitness, Oxygen, Maximum Fitness, and Muscle and Fitness Hers. I've developed a revolutionary new fat loss system called Turbulence Training", which was designed specifically to help busy men and women such as students, executives and parents with young children to get the most results in the least amount of time. Turbulence Training is scientifically proven, endorsed by elite trainers and top fitness magazines, and has been used by thousands of men and women for burning fat as well as increasing muscle and improving your health and energy levels at the same time. This information in the Turbulence Training report is for education purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. Craig Ballantyne, CSCS, MS, Author, Turbulence Training for Fat loss www.TurbulenceTraining.com PS – Don’t miss… The Turbulence Training Transformation Contest – Real People, Real Results! www.TransformationContest.com –> See the winner’s of past TT Transformation Contests and get the rules on the next contest where you can win up to $2000 just for losing your belly fat! 2Disclaimer: You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before -practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to resistance training and interval training. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Turbulence Training. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use Turbulence Training, please follow your Doctor’s orders. Copyright © 2003-2008 CB Athletic Consulting, Inc. 3Turbulence Training Workout Guidelines Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. • Sedentary individuals must complete the Beginner Level Turbulence Training workouts first before using this sample workout. • Workout 3 days per week alternating between Workout A (below) and another Turbulence Training workout. • On non-Turbulence Training workout days, stay active for at least 30 minutes with light or moderate intensity exercise. • After 4 weeks, switch to another Turbulence Training program. • In the workouts, each pair of exercises constitutes a “Superset”. In each Superset, do one set of the first exercise followed immediately by the next exercise. • Rest 1 minute after completing the exercises in the Superset (i.e. after 1A & 1B) and then repeat the process two more times for a total of 3 supersets. • NOTE: Do only ONE superset the first time you try this workout. In workout 2, do only TWO supersets. In workout three, you can complete the full workout. • Use a 2-0-1 lifting tempo for all exercises. Take 2 seconds to lower the weight or your body, pause briefly, and then take 1 second to lift the weight or your body. • Don’t train to failure. You should be able to do 1 more rep at the end of each set. • Finish each workout with stretching for the tight muscle groups. • If you are limited by time, reduce the number of sets in the workout, but always perform the full warm-up. Never skip a warm-up. • See the Exercise Photos & Descriptions at the end of this report for instructions. 4Turbulence Training Sample Workout to Gain Muscle & Lose Fat Workout A Warm-up Circuit • Go through 2 times with no rest between exercises. Rest 30 seconds between circuits. o Prisoner Squat – 10 repetitions o Elevated Pushup – 5 repetitions per side o Stability Ball Leg Curl – 10 repetitions Warm-up Superset 1A) DB Reverse Lunge – 8 reps at 50% of the weight used in the “real” sets. • No rest. 1B) DB Chest Press – 8 reps at 50% of the weight used in the “real” sets. • Rest 1 minute and move on to Superset #1 Superset #1 1A) DB Reverse Lunge – 8 repetitions per side • No rest. 1B) DB Chest Press – 8 repetitions • Rest 1 minute & repeat 2 more times for a total of 3 supersets. Superset #2 2A) DB Row – 8 repetitions per side • No rest. 2B) Stability Ball Rollout – 10 repetitions • Rest 1 minute & repeat 2 more times for a total of 3 supersets. Superset #3 3A) DB Step-up – 10 repetitions per side • No rest. 3B) Decline Close-grip Pushups– 1 repetition short of failure. • Rest 1 minute & repeat 2 more times for a total of 3 supersets. 20-Minute Interval Training Workout Stretch tight muscle groups only. 5Sample Meal Plan for Men to Gain Muscle & Lose Fat By: Craig Ballantyne This is the ~2400 calorie meal plan I would follow to gain muscle and lose fat. Here are the guidelines. -Use www.Fitday.com to find out how many calories you are eating now. You may need to eat fewer calories to lose fat. Adjust accordingly. -6 meals per day. If you can't do that, combine a couple of meals to get down to 4 meals per day. Even most busy people can do 4 meals/snacks per day. -Remove all sugar from diet. -Have 1g of protein per pound of bodyweight (to a maximum of 250g per day) -Follow the 90% compliance rule -> if you eat according to the guidelines 90% of the time, you can go off track 10% of the time and still make incredible body changes. -If you want to focus on gaining muscle, eat extra carbohydrates (such as a sweet potato) at lunch and dinner. -Talk to a doctor or nutritionist before you make any changes to your diet or supplement regimen. Meal 1: 3 Omega-3 eggs ½ oz cheese ¼ cup mushrooms ½ cup raw broccoli ½ raw pepper 4g fish oil 2 cups Green Tea Meal 2: ½ cup pecans ½ cup blueberries 1 apple 1 cup Green Tea 6Sample Meal Plan for Men to Gain Muscle & Lose Fat Meal 3: 1 chicken breast 2 cups mixed green salad or spinach 1 cup raw peppers & broccoli 2 cups Green Tea Meal 4: Post-workout chocolate milk (1 cup) Meal 5: 2 oz almonds 1 apple 1 cup Green Tea Meal 6: 4oz steak ½ avocado 1 cup asparagus ½ cup swiss chard ½ cup strawberries 4g Fish Oil Late Night Snack (if needed): 1 apple 1 tbsn peanut butter ******************** If you are chained to a desk with a taskmaster of a boss, here's what you do... Cut back from 6 meals to 4 meals. Everyone can do breakfast, lunch, after work, and dinner. Add in a post-workout meal if you need it and you're up to 5 meals. The reason why I like multi-meals for fat loss is that it keeps people from going berserk at lunch or dinner b/c they are starving. You know how it is, when you're too hungry to stay disciplined and you rationalize grabbing take out (or take away for our european readers) after work rather than preparing your chicken and vegetables. For guys that need to gain muscle, the more meals the better, and the reason is obvious (more calories). Nutrition is the MOST important component of fat loss, Craig Ballantyne, CSCS, MS www.TurbulenceTraining.com 7Turbulence Training Success Stories "Steve Hays Reverses the Aging Process...By Losing 33.4 Pounds of Fat and 7.5 Inches From His Gut in Just 12 Weeks" “12 weeks ago, I was nearly 34 pounds heavier. I was 271 pounds, the heaviest I’d ever been in my life. My XL clothes were tight, and I had just bought size 40 jeans (a first in my life). Despite all this, I didn’t do anything until my 3 year old son asked me why I had “big boobies.” I can’t think of a more embarrassing question a son can ask his Dad. I have three kids, and my oldest is only 4 years old, so I didn’t have a lot of time to dedicate to getting in shape. I thought it took 90 minutes a day, 6 days a week to get into shape. In addition, I’ve never been able to stick with a nutrition or workout plan for longer than a month. Then I read about Turbulence Training. I found great support from Craig and the rest of the great people in the TTMembers.com forums. As I progressed further into my 12-week transformation, I found that my body was losing fat extremely quickly, but more importantly, my mindset was changing. I found myself looking forward to the workouts, and looking forward to eating good foods. I never worked out more than 3 days a week. In fact, I had overworked myself at the beginning, and worked out only once in the first 18 days of the contest, and it showed: I only lost 2 pounds. For the last 66 days, I really started following the Turbulence Training program to the letter, and ended up losing 32 pounds in that time. 8Programs used: Weeks 1-3: Bodyweight 200. Once. Week 4-5: Intermediate TT Week 6-9: Original TT Week 10: Hardcore TT Weeks 11-12: TT for Abs This is the first time in my life I feel like I am in decent shape. Before the contest, I couldn’t do any chinups, now I can do almost 4. Before, I had trouble bench pressing 55lb dumbbells. Now, I use 75lb dumbbells. Finally, the bodyweight 200 circuit that I did as my first TT workout took me nearly 30 minutes to complete, and made me feel like I was about to die afterward. Today, I did the exact same workout in under 13 minutes, and felt ready to do another couple rounds. Turbulence Training works. I am proof of that. But I’m also proof that it only works if you put the principles into practice. Once I read the book, I intellectually knew how I could lose fat. Now that I’ve followed the program, I know how to lose fat. Steve Hays, 2nd Place Winner of the Turbulence Training Transformation Contest Visit www.TransformationContest.com to see all the results. 9Turbulence Training Success Stories "Adam Harper Sheds His Former Skinny-Fat Guy Body and Loses 15.5 Pounds and 8% Body Fat in Only 12 Weeks" First of all, here are my beginning and ending stats: Beginning Stats: Weight: 174 lbs. Waist: 34.5" Chest: 40" Arms, flexed: 15.25" Thighs: 24" Body Fat: 21% Ending Stats: Weight: 158.5 lbs. Waist: 32.5" Chest: 38" Arms, flexed: 14.75" Thighs: 22.5" Body Fat: 13% 10This contest was exactly what I needed in my life to achieve the goals that I have been failing to for the previous 15 years. I have, probably like everyone else, tried and failed many times and never had the motivation to keep going. The accountability of knowing that I would be posting an after photo kept my motivation high for the required intensity of the workouts and my mental focus needed to stay clean on my diet. Before TT I worked out at least 3 times longer and achieved less results. With the high intensity of the workouts coupled with the efficient design of the program, Craig has achieved a perfect balance for anyone, especially people with very little spare time. I will never spend more than 1 hour per day training again because I know that is all I need to achieve my physique goals. Going in, I knew that nutrition would be my biggest obstacle. Being overweight my entire life, I had finally come to the conclusion that I could not out train my diet. After cleaning out my kitchen and not having access to any of the foods that made me fat, changes started to appear immediately. Getting my body to re-learn how to eat till I'm content, not stuffed, was the key to my success. Once I got into a routine it was normal to eat that way. The cravings I used to have slowly disappeared, along with the fat. This is how I eat now, this is who I am. I will not go back to the old person I was, emotionally or physically. I kept it pretty simple and used the 2K3 for weeks 1-4, 2K4 for weeks 5-8 and 2K5 for weeks 9-12. My strength levels stayed level throughout which I was very happy about. As an adult I have never weighed below 160 lbs. Stepping on that scale yesterday and seeing 158.5 was awesome! My main goal was to see my abs. Although I didn't get totally ripped as I would have liked, I think that was more due to starting at a high BF% than to anything else. After a few weeks on maintenance, I intened to continue to implement the lessons learned during this contest to get to single digit BF levels. I just want to congratulate everyone that entered and thank everyone that helped me along. I especially want to thank Craig for desigining this awesome program and sponsoring this life changing contest. I'm in debt to you for life man.” Adam Harper, Winner of 3rd Place in the Turbulence Training Transformation Contest. Visit www.TransformationContest.com to see all the results. 11Still Skeptical? Well, This is Your Chance to Take Me Up On An Outrageous NO-RISK Trial of Turbulence Training, Where You'll Discover How to Burn Belly Fat In Only 3 Short Workouts Per Week You see, I'm going to let you try the Turbulence Training Program and ALL of the Bonuses for Less Than $5 ($4.95 to be exact). For 21-days you'll get to try the Turbulence Training workouts and all you pay is $4.95 during that time. You'll get access to the entire Turbulence Training for Fat Loss system, plus you'll get a free membership into the TT Member's area where you can ask me any question you want about your fat loss workouts and nutrition program. You have nothing to lose. If you don't like the program, you can ask for your money back. So there is no risk to you. Instead, you can get started on the world's most popular home-gym fat burning workout program that you can do with minimal equipment and in minimum time to help you burn belly fat. Say goodbye to long, slow, boring cardio workouts that don't burn anything but your time away. Instead, you'll get proven fat burning workouts used by over 8,771 men and women to lose over 41,000 pounds of disgusting body fat. Plus, you'll get Dr. Chris Mohr's Nutrition for Fat Loss Guidelines, and all of the bonus workouts. This package usually costs $39.95, but you can start a 21-day trial for only $4.95. If you like it, you'll be billed the remainder of the $39.95 investment at the end of your 21-day trial period. Start getting more results in less time with Turbulence Training today. Click here to download your $4.95 Full-Access Fat Burning Trial Offer Let me know about your success on the TT Member's Forum, Craig Ballantyne, CSCS, MS Author, Turbulence Training PS -If you are sick and tired of doing all that cardio and getting NO results, then grab the Turbulence Training system for only $4.95. Your results are guaranteed by my 100% money back promise. If you aren't satisfied with your results from the program, just let us know and you'll be refunded your $4.95 before the end of the 21-day trial and you won't be billed any additional charges. 12Exercise Descriptions Disclaimer: You must have a Certified Personal Trainer (CPT) or Certified Strength & Conditioning Specialist (CSCS) provide you with instruction on correct form for all exercises. Warm-up Prisoner Squat • Stand with your feet just greater than shoulder-width apart. • Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together to work the upper back. • Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your hips go back as far as possible. • Squat as deep as possible, but keep your low back tensed in a neutral position. • Do not round your lower back. • Push with your glutes, hamstrings, and quadriceps to return to the start position. Elevated Pushups • Keep the abs braced and body in a straight line from knees to shoulders. • Place the left hand on the floor and the right hand elevated 4-6 inches on an aerobic step. Hands are slightly wider than shoulder width apart (normal push-up width). • Slowly lower yourself down until you are 2 inches off the ground. • Push through your chest, shoulders and triceps to return to the start position. • Keep your body in a straight line at all times. • Perform all repetitions in this manner and then switch to do all repetitions with the other arm elevated. Keep your abs braced. 13Exercise Descriptions Stability Ball Leg Curl • Lie on your back with the soles of your feet on a medium-sized Stability Ball. • Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks. Bridge your hips up by contracting your glutes. • Keep your abs braced and contract your hamstrings and slowly curl the ball back towards your hips while keeping your hips bridged. • Pause and slowly return the ball to the start position while keeping the hips bridged. 14Exercise Descriptions Reverse Lunge • Stand with your feet shoulder-width apart. Hold dumbells in your hands if needed. • Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks. • Step backward with left leg, resting the toe on the ground. • Squat straight down with the right leg supporting the body weight. Lower yourself until your right thigh is parallel to the floor. • Return to the start position by pushing with the muscles of the right leg. Focus on pushing with glutes and hamstrings. • The emphasis of this exercise is on the hamstrings and buttocks of the lead leg. DB Chest Press • Hold the dumbbells above your chest with your palms turned toward your feet. • Lower the dumbbells to chest level. Press the dumbbells straight up above the chest. 15Exercise Descriptions DB Row • Rest the left hand and left knee on a flat bench, lean over and keep the back flat. • Hold the dumbbell in the right hand in full extension and slowly row it up to the lower abdomen. • Keep the low back tensed in a neutral position and the elbow tight to the side. • Do NOT round your lower back. Stability Ball Rollout • Kneel on a mat and place your clasped hands on the top of a medium sized ball. • Brace your abs and slowly lean forward and roll your hands over the ball while the ball moves away from your body. • Keep your body in a straight line and go as far as you can with perfect form. • Contract your abs and reverse the motion to return to the upright position. 16Exercise Descriptions Step-Up • Stand facing a bench. Place one foot on the bench and the other on the floor. • Hold dumbells in hand if needed. • With your abs braced and glutes squeezed, start the movement by pushing through the bench foot to lift the body up to the standing position. • Lower your body under control. Pause briefly at the bottom and repeat. • Complete all reps for one side before changing legs. Decline Close-grip Pushup • Place your feet on a bench or a ball • Keep your hands shoulder-width apart and keep your elbows tucked into your sides as you do the pushup. 17Static Stretching Psoas Stretch • Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee. • You should be in a straight line (similar to the bottom position in a lunge). • Slowly lean forward until you feel a moderate stretch in the hip flexor area (the front side of leg at the hip level) • Hold the stretch for 30 seconds and then switch sides. Hamstring Stretch • Lie on your back with both legs flat. Slightly bend your right knee. • Now raise your right leg straight up in the air and try to bring it back until it is perpendicular to the floor. Keep the other leg flat and straight on the ground. • As you raise your leg, you will begin to feel a stretch in the hamstring. • Bring the leg up until a moderate stretch is felt. Support the leg in that position by holding it up with your hands or a towel looped around your foot. • Hold the stretch for 30 seconds and then switch sides. 18Static Stretching Glute Stretch • Lie on your back with both legs flat. Slightly bend your right knee. • Raise your left leg straight up in the air. • Slowly lower the left leg straight across the body while trying to keep your lower back pressed into the floor. • Support the leg by looping a towel around your foot. • You should feel the stretch over your hip and in your glute on your left side. • Hold for 30 seconds and then repeat for the other side. Quadriceps Stretch • Lie on your right side. • Bring your left ankle back to your butt and grasp it with your left hand. • Keep the knee in line with the hip. • The stretch will be in the front of your left leg (thigh). • Hold for 30 seconds and then repeat for the other side. 19Static Stretching Chest Stretch • Raise your elbow up to shoulder height and rotate your arm so that your hand is up (as if you were in a throwing position with your elbow in line with your shoulder). • Press your elbow against the doorframe and slowly and gently rotate your upper body away from your elbow. • You should feel the stretch across the front of your shoulder and chest. • Hold for 30 seconds and then repeat for the other side. Shoulder Stretch • Raise your arm to shoulder height and bring your arm across the front of your body. • If using your right arm, your right hand should rest at your left shoulder. • Take your left arm and place it behind your right elbow. Slowly and gently apply pressure just above your right elbow to feel a stretch in the back of the right shoulder. • Hold for 30 seconds and then repeat for the other side. Click here to download your $4.95 Full-Access Fat Burning Trial Offer Let me know about your success on the TT Member's Forum, Craig Ballantyne, CSCS, MS Author, Turbulence Training 20