The Mind Over Body Matter Letter

Here’s a video by Craig Ballantyne showing you his favorite 6 pack ab movements… then… check out the CRAZY abs this one cat has in the video below…

Sick…

… seriously.

Craig Ballantyne’s Turbulence Training is very QUICKLY becoming a best seller on the internet.

Now it seems that others are starting to follow suit… lol

Cardio is an over-rated way to burn belly fat, lose cellulite, and shrink your thighs. Research shows that interval training is a better way to burn belly fat, lose cellulite, and shrink your thighs.

If you want to lose belly fat, you should do lots of crunches. And if you want to shrink your thighs, you should reach for your ThighMaster… Right?

Wrong on both counts. Instead, you need interval training for fat burning.

This is a form of short-burst exercise that I’ve been using with clients since 1998 - long before the average trainer jumped on the bandwagon. In fact, when I first started writing about interval training back in 2000, no one believed that it was good for fat loss. Heck, I still have a hard time convincing people today…but when they finally try it, they love it!

So here’s the research proof.

In one study, Australian researchers from the University of New South Wales put three groups of women through a 15-week fat-loss exercise program. One group was a control group. Another group did three sessions of intervals per week (20 minutes per workout). And the third group did three sessions of long, slow, boring cardio (40 minutes per workout).

Forty-five women were in the study - and it is important to note that they were not all overweight. On average, they had a healthy body mass index of only 23.22 (well below the cut-off of 25 that signals overweight).

At the end of the 15 weeks, only the interval-training group showed significant weight loss and a decrease in body fat and trunk fat. The interval-training group also had a significant loss of fat from their legs. And the more overweight a subject was, the better the interval-training program worked for her.

Oh, and did I mention that the slow, boring cardio workouts did NOT result in a significant loss of body fat? Something I’ve been saying for a long time now…

You can do interval training with machines, or outside, or on your bike. It’s simply a period of “harder-than-normal” cardio followed by very light exercise. (Make sure to do a warmup first). You’ll repeat this hard-easy pattern up to 6 times. I don’t think you need to do more than that.

Then finish with a cool down. Your hard exercise interval should last 10-60 seconds, and your easy rest interval should last 2-3x’s as long. Always start conservative and don’t do too much too soon.

Do interval training 3 times per week. Four at the most. You need some days off. On your days off, stay active, have fun, but don’t stress about what you do. It doesn’t mean you have to be in the gym doing a cardio workout. In fact, dare I say, you might never have to do traditional cardio again!!! This is a great new for most folks.

So if you want to burn belly fat and lose a few inches from your thighs, get started on a short, 20-minute interval-training program done three times per week. That’s all you need.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. Get your FREE REPORT on the Dark Side of Cardio and a SAMPLE Turbulence Training workout at Turbulence Training for Fat Loss. The TT Workouts have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s bodyweight workouts for fat loss help you lose fat without any equipment at all.

By the way, Craig has a cool transformation program that he wants you to be a part of…

… here’s a video that you should check out.

Hey everyone,

I forgot to tell you about the transformation contest that Craig Ballantyne is having…

Sorry about that.

Here’s the deal:

Enter the Transformation Contest and win. Then you get 2 grand in cold hard loot.

Now for the rules:

1) You must have purchased Turbulence Training and used the TT programs to achieve your results.

(Make sure to get it by tonight at midnight for the 5 “extra” bonuses… http://www.turbulencetrainingflamed.com/BHBONUS.php)

2) You must keep a training journal in the Turbulence Training Membership forum (don’t forget, you get 3 months free access to the Turbulence Training Membership site when you order Turbulence Training).

3) You must post before and after photos in your training journal in the TT Membership section.

4) The TT Transformation Contest runs from Nov. 26th to April 15th. All transformations must start and finish during this time period. Therefore, you could start as soon as today (which I hope you do!) or as late as January 21st…but I know you won’t wait that long!

5) Each client has 12 weeks to complete their transformation. Photos must be taken on Day 1 and Day 84.

6) The Transformation Contest will be judged by a panel of experts, including but not restricted to: Craig Ballantyne, Brad Pilon, and Holly Rigsby.

7) In addition to providing Before & After Photos, each contestant must write a 300 word essay on their before and after success story.

PS - Photos must include a newspaper for Date Verification.

And here are the prizes:

Grand Prize - $2000 & a 3-year Platinum TT Membership

Second Place - $1000 & a 2-year Platinum TT Membership

Third Place - $500 & a 1-Year Platinum TT Membership

So, as you can see… there’s a little “change” in it for you. The sooner you start, the sooner you see results… and the bigger the jump you have on everyone else.

Again, don’t forget that the TT special ENDS TONIGHT.

http://www.turbulencetrainingflamed.com/BHBONUS.php

Here’s a pretty cool article by Craig Ballantyne, author of Turbulence Training…

Read on for another version of a workout to test your boundaries.

The Men’s Health 300 workout did an incredible job of creating actors with ripped abs for the 300 movie.

But for most people, this workout was difficult to do because it includes a lot of equipment typically not found in home gyms or commercial gyms. So you couldn’t do the kettle bell clean and press or box jumps.

That’s why I came up with the Turbulence Training Bodyweight 500 workout. This is a 500 repetition workout performed using only bodyweight exercises. No weights are needed. It’s still challenging, it will still burn fat, and it will still help you achieve the body of a Greek Warrior. The great thing is that you can do it in any gym.

Now earlier this year I tried the 300 movie workout. It is a challenging 300 repetition workout put together by a trainer for the lead actor in the 300 movie. This isn’t how they did their workouts…it was just a test of his strength-endurance.

Here’s the workout…Do not rest between exercises. Just go, go, go.

Pullups - 25 reps

Pullups - 25 reps

That was one tough workout. But like I said, I think I’ve put together something that is just as tough, and more available for people to do. Obviously both are advanced workouts…and you shouldn’t do either unless you are as fit as a college athlete.

So here is my TT Bodyweight 500 Workout:

50 Prisoner Squats

25 Chin-ups (NO substitutions)

Whew! Where you are really going to slow down is with the pulling exercises. That is a lot of chinups and pullups and rows to do in one workout. But you will have such an arm and shoulder pump after the workout it will blow you away.

You can watch the workouts on the Internet. Just search Youtube for Bodyweight 500 or Turbulence Training.

WARNING! WARNING. This is a very advanced workout. So don’t do it unless you are already fit.

If you aren’t super-fit, but want to work up in a challenge, I have an alternative for you. Start with the following workout, called the Bodyweight 100. Please note: This is still not a beginner workout.

Here is the bodyweight 100. Do the 100 workout on a Saturday. After 7 days, try it again, doing it two times. One week after that, try doing it 3 times. Then you could be ready for the Bodyweight 500 in the fourth week.

20 Prisoner Squats

5 Chin-ups or Inverted Rows

Those are the 300 and Bodyweight 500 workouts. These will put turbulence on your muscles and help you burn fat and boost your metabolism without slow boring cardio.

Here’s the YouTube video…

Men’s Health expert Craig Ballantyne has designed the trademarked Turbulence Training home fat burning workouts to help thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Craig’s workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s beginner bodyweight workouts for fat loss help you lose fat without any equipment at all.

I’ve got SO much Turbulence Training and Craig Ballantyne content that I’ve decided to move it all to a separate site…

You can find an ongoing list of videos and articles from Craig B here:

Turbulence Training Flamed Content Management System

More content coming your way very, very, soon.