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By: Craig Ballantyne, CSCS,
MS
www.TurbulenceTraining.com
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
McGwire during 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, Men's
Fitness, and
Shape 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.
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
Author, Turbulence Training
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.
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 16-week
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 bonus programs to cap off a full 24 weeks of
Advanced TT fat loss workouts.
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