Best Metabolic Workout Plan

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 23-11-2012-05-2008

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By Craig Ballantyne

The latest Men’s Health magazine contained a shocking research study stat.

According to the article, you can boost your sleeping metabolic rate by 8 percent more than normal IF you workout with heavier weights.

That adds up to over 5 pounds per year…and it’s why I’m a big fan of creating intense Turbulence Training workouts for BOTH men and women for rapid fat loss.

If you don’t challenge yourself with exercises in the 6-8 rep range then you’re leaving your metabolic burn boost benefit on the table.

Don’t make that mistake.

To get maximum results, you need to use a fat loss workout system like this:

Step #1 – Bodyweight Warm-up

Step #2 – Metabolic Resistance Training (sets of 8 reps)

Step #3 – Metabolic Conditioning Training (higher reps) or Intervals

Let’s say you only had 20 minutes to workout.

You could do this 20-minute metabolic boosting TT workout:

MRT: Metabolic Resistance Training
– 8 reps per exercise (per side, if applicable)
– No rest between exercises
– 60 second rest at the end of the circuit
– Repeat for 3 rounds

1A) Goblet Squat or Narrow-Stance Barbell Squat
1B) DB Row or TRX Rows
1C) DB Incline Press or Decline Spiderman Pushups (try with TRX)
1D) Goblet Bulgarian Split Squat

Take a 2 minute break and then move on to MCT.

MCT: Metabolic Conditioning Training
– 40 seconds per exercise (per side, if applicable)
– Rest 20 seconds between exercises
– Repeat for 6 minutes straight

2A) Kettlebell Swings
2B) DB Lunge or Prisoner Lunge
2C) Elevated Pushups (switch sides after 20 seconds) or TRX Rows

That’s it, short and metabolically-boosting-calorie-burning sweet.

If you liked that, you’ll love the complete Metabolic Workouts package and bodyweight Bonuses that you’ll get in the Turbulence Training Black Friday Sale.

This is the best Black Friday sale that you’re going to get anywhere at anytime, and you don’t have to camp out all night at Wal-Mart to do so.

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There’s never been a deal like this before, AND you get access to all the TT Metabolic Resistance Training fat burning workouts.

The complete package includes:

1) The Bodyweight Cardio Pack
2) TT MRT 1.0 and TT MRT 2.0 (2 of the most popular TT workouts)
3) TT for Beginners and Total Torso Training
4) TT Thermogenic-30 (The 2012 Workout of the Year)

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2 Workouts that Saved Guru Personal Trainer from Embarrassment

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 19-11-2012-05-2008

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By Craig Ballantyne, CTT
Creator, Turbulence Training

In 1996 I was embarrassingly skinny. I remember sitting with my friends and being ashamed of my formerly athletic body.

And all of this happened for an embarrassing reason.

You see, in 1994 I was a 180 pound 19 year old kid heading off to my first year of college to study exercise science.

My bench press was 225 pounds. I was in my prime.

But then I made a huge mistake.

I listened to my Exercise Physiology professor talk about long slow cardio workouts, and I made the mistake of switching my lifting for cardio.

Two years later, at my most pathetic strength and physique levels, I was 142 pounds. YIKES.

People thought there was something wrong with me.

Fortunately, I got my head switched on right, thanks to a more advanced Exercise Physiology class in my final year of my Undergraduate program.

And then in the summer before starting my Master’s Degree, everything finally clicked.

I started using the Turbulence Training style workouts that would come to dominate my life.

It was a combination of non-competing supersets, intense training, basic-but-brilliant exercises, intervals instead of cardio, and fewer, shorter workouts than ever before that…

FINALLY gave me the fitness cover model body that you’ve seen in my pictures on the net, the Toronto Star, and in GQ magazine.

Now to be honest, I’ve never written about this before because I always felt it was too embarrassing to share with you.

But lately on the Turbulence Training Facebook page so many readers have been asking, “What workouts did you use to get your body?” that I realized I needed to tell YOU the full story.

The exact workout style that I used to get ripped abs, chisel my chest, and build my biceps are found in the main Turbulence Training manual and are called:

TT 2K3 and TT 2K4

Each workout lasts 4 weeks, and I guarantee that if you use these programs – just like I did – that you’ll get ripped and build a lean sexy body by the time January rolls around.

Listen, I was once like you and I know what’s it’s like to not get results. But it’s not your fault.

Perhaps you were led down the wrong path by a teacher, a trainer, or more likely, a poorly designed program in a magazine.

It’s time for all that to end.

It’s time for you to build the body you’ve always wanted.

Just like I did, using the same workouts.

And because I know your frustration, you’re receiving a special offer this week.

You’ll get the complete Turbulence Training system I used to build my body – including the legendary TT 2K3 and TT 2K4 workouts – all while saving 50% off the regular price (and getting inside-access to our private member’s area).

Save 50% on Turbulence Training and change your body today
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I know what’s it’s like to not get what you want.

But I also know what it’s like to have found the solution.

Get started today and make the same body transformation that I’ve been able to make.

You can do it,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – You’ll also get 5 bonus workouts…

…that I’ve created for men AND women over the years to help them get continuous results and an even sexier body.

My gift to you when you start Turbulence Training today.

Get 50% off Turbulence Training and 5 FREE workouts
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Plus, you’ll get to ask me all of your training and diet questions on our private TT Forum.

7 Outstanding Weight Loss Tips

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 16-11-2012-05-2008

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If you have been struggling to lose weight for longer than you’d care to admit, then you are not alone. At the same time, you have probably been misinformed, and that’s not your fault. It can be frustrating. You do everything you think you’re supposed to, but you just can’t get rid of those extra pounds. The following tips will help you with your weight loss efforts.

1. Exercise – As much as a lot of people would like to avoid it, exercise is one of the biggest boosts to losing weight. Not only will it burn calories when you’re doing it, it will also increase your metabolism and improve your overall health. Don’t worry, you don’t have to run a marathon to reap the beneficial effects of exercise. Just get moving and you will soon notice a difference.

2. Portion control – Give some thought to how much food you are putting on your plate. It’s all too common to mindlessly pile as much on our plates as the plate will hold. But we only need enough to fill our stomachs, which is usually much less.

3. Mind power – Keeping your mind sharp, refreshed and relaxed will help you cope with things that would otherwise derail whatever weight loss plan you’re on. Things such as meditation and yoga are a good way to do this.

4. Look at labels – When you are shopping for food, look at the nutrition labels. These will help you to select the foods that are lower in saturated fat, calories and refined sugar; and higher in protein, fiber and healthier fats. By doing this, you will have healthier food at home when you get hungry.

5. Grazing – The idea of eating three large meals a day is out of date when it comes to losing weight. The problem is that it gives you too much time between meals to get hungry, and the hungrier you are, the greater the chance that you will consume more calories when you finally eat. If you want to lose weight, then eat several smaller meals throughout the day. You will not only feel fuller longer, but you will also have a steady supply of fuel to get you through the day.

6. Eat, eat, eat – This is similar to the idea of grazing, but it is even more basic. It simply means that you should eat when you’re hungry. Of course you still have to give some thought to what you’re eating, but other than that, go ahead and eat when you’re hungry.

7. Drink water – Be careful here! It was a long-held belief that you had to drink at least eight glasses of water if you wanted to lose weight. However, there is now plenty of evidence that this is not true. But you should still drink plenty of water, just don’t think it will cause you to lose weight. Not only is water good for your health, but it also has no calories, and that’s a good thing for weight loss.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Lose Weight On Hips – Its A Package Deal

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 15-11-2012-05-2008

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I know you have been told this hundreds of times but if you want to lose weight on hips you must lose weight all over. You cannot just spot reduce. There are quite a few lower body exercises that you can do to tone and strengthen your butt, hips, and thighs, you just can’t do one or the other. Losing weight is a package deal.

The bigger the package the longer your journey will take so the sooner you get started the better. Before you even start to worry about one specific area the best thing you can do is learn to strengthen your core.

Your core is just that, the middle of your body, abs, ribcage, and lower back. The muscles in these areas are what hold you erect and help keep you balanced. When they get weak, you will find you lose your balance more often than not and may even start falling more frequently. Or losing the strength in your core can lead to instability in your lower back and cause you to have pain or worse yet a herniated disc. If you have ever had a herniated disc you know that it is no fun whatsoever. They take forever to heal and will flare up at a moment’s notice. Usually when you least expect it.

I do not know how it happens but some people can have a herniated disc or even more than one and not have any pain. I suppose it has to do with where the herniation is and if it is pressing on a nerve.

When you lose weight on hips, thighs, and buttocks you will help the herniation heal and decrease the level of pain you feel. In fact, if you were to lose just 10% of your total body fat you could increase your mobility and decrease your pain by about 30%. Every ten percent body fat lost takes approximately 100 pounds of pressure off your lower back and legs. Save those knees and that lower back. Lose the weight.

Do yourself a favor too, while losing the weight, find a good chiropractor. They can make things feel a lot better while you are in transition from being fat to becoming unfat. If the chiropractor you find is also a slash physical therapist, you can even have them show you exercises to begin your work outs with and progress into more intense strengthening exercises.

Do you have kids? Can you get outside to play with them? If you can, then do. It will be good for them and good for you. If you play with your kids it will not seem like a work out but you will be surprised how children’s games can be an excellent source of exercise for all concerned.

Run, jump, play tag, hide and seek, any of those games we all used to play with our brothers and sisters and all the neighbor kids out in the front yard when we were young. Who says you have to stop playing just because you get older? Find that inner child again and let them help you lose weight on hips.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Why Lie To Yourself If You Have Difficulty Losing Weight

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 14-11-2012-05-2008

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Many people have had difficulty losing weight, nothing is more frustrating to get your motivation up, find the perfect diet and exercise program for you and then… nothing. Some people actually do have a metabolic issue that makes it virtually impossible to lose weight, but not many. For most of us the harsh reality is that we’re just not being as good as we think we are. The cool thing is that there are a few simple things you can do that will help keep you ‘honest’ in your weight loss journey.

For one thing, it’s amazingly easy to ‘lie’ to ourselves about what we’ve eaten in any given day. There have been times when I would have sworn I was good, until a friend (I use that term loosely!) will remind me of that pastry I had at lunch or all the cream and sugar I put in my coffee. Ooops. I didn’t mean to lie to myself, it just happened. Most of us are like that to one degree or another.

To keep yourself on track one very simple but effective thing you can do is to keep a food journal. For a week or two, write down every single thing that you eat or drink. You have to be honest and you have to include everything even that second glass of soda at lunch and the two pats of margarine you put on your toast… everything.

If you do that for few weeks, you’ll quickly be able to spot the times of the day and the areas in your diet where you might have a bit of trouble. Once you pinpoint the reasons you have difficulty losing weight you can make changes that will help you achieve your goals much more quickly.

The same principle can apply to when you work out. Again, it’s easy to think that you’re working harder than you really think. If you keep a workout journal it’s harder to convince yourself that you’ve done something you really haven’t done. Not only can you track the number of times you go to the gym but you can also track how long you spent on the treadmill (or doing cardio in general), how many exercises you did for your upper body, how many you did for your lower body, etc.

You can also keep track of how much weight you lifted for each exercise. Ideally, you should be increasing your weights over a period of time. It’s important to keep your body challenged and not let it get into a rut. By changing up the weights you lift as well as the exercises you do, you’ll keep your body ‘guessing’ which will help you get better results in less time.

Most of the major muscle groups (chest, upper back, lower back, abs, butt, quadriceps, hamstrings) will have more than one exercise you can do. By mixing up the exercises you do for each group you are keeping your toning efforts in high gear. Another benefit is that the different exercises will target each muscle group in a slightly different way which can also lessen a lot of the repetitive types of injuries to your body.

I don’t mean to be the bearer of bad news, but usually when someone has difficulty losing weight it’s really more about the way they’re doing things than about any metabolic issue with their body.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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The Amazing Peanut Butter Diet

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 13-11-2012-05-2008

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Okay, now we’ve heard everything! There was the cabbage soup diet, the chocolate chip cookie diet, the cottage cheese diet, and now there’s a peanut butter diet? After all, how can you eat something that has so much fat? While it seems that there would be no logical way to lose weight while eating peanut butter, this is a diet that may just work.

So, what makes this amazing peanut butter diet work? That’s a fair question, I was skeptical too. What it comes down to is this, different foods have different effects on the body. Some of the better foods are known as “super foods”. Peanut butter is one of them. It is loaded with protein which helps in the development of lean muscle tissue, and muscle burns more calories. In effect, peanut butter assists in the boosting of your body’s metabolism.

The whole idea behind a peanut butter diet is that you simply add this super food where you can and it will work its magic. For example, if you enjoy smoothies, then you can combine some peanut butter with strawberries, blueberries and blackberries, then add some ice and blend until smooth. That doesn’t mean you can drink peanut butter smoothies all day, but if you use it right, you should notice the benefits.

At the same time, there is more to losing weight than just eating. You also have to eat a better selection of foods, from a variety of food groups. Exercise also needs to be a part of your routine. Don’t get discouraged. That doesn’t mean you have to do gruelling exercises for hours on end, far from it. Simply get more active. Participate in activities you enjoy, work out with a friend, and get moving. That’s really all you need to do, but you do need to actually do it. Okay, enough of the lecture, let’s get back to the peanut butter.

One of the reasons a lot of people are surprised that a peanut butter diet can work is that they associate it with gaining weight, rather than losing weight. Part of the reason for this is how most peanut butter is made. Most of the stuff you can buy at the grocery store is made with hydrogenated oil, commonly referred to as trans fats. This may be the real problem with peanut butter, but it’s an easy problem to fix. You want to look for all natural peanut butter that contains no trans fats. Read the list of ingredients, and if the word ‘hydrogenated’ is there, then don’t buy it. You can also look at the peanut butter in the container. If you can see a thin layer of oil on the top, then it is probably natural. Simply stir the oil back in when you get it home. These natural oils are much healthier for you than trans fats.

So, does the peanut butter diet work? Yes it does, but it does require that you do some things as well. They aren’t difficult, and once you start seeing the positive results of losing weight, you’ll be glad you gave it a try.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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The Truth About The Hospital Three Day Diet

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 12-11-2012-05-2008

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If you have tried your share of diets over the years then you know how difficult it can be to lose weight, and keep it off once you lose it. There are all kinds of diets out there, and some work better than others. What it really comes down to is how well a diet will work for you. If you are ready to see results then the hospital three day diet (it gets its name because it was reportedly developed by a hospital to help cardiac patients who had to lose weight prior to undergoing surgery) may be just the weight loss solution you have been looking for.

The hospital three day diet has recently seen a surge in popularity. This is most likely due to the claims that you can lose up to ten pounds in three days. While the best method of weight loss is to lose one to two pounds per week, losing several pounds right away can be a great way to get motivated from the start.

When you are doing the hospital three day diet you have to stick to plan exactly. Food swaps are not allowed, but it’s only for three days so it shouldn’t be a major problem. You will also have to drink a lot of water. While some versions of the hospital diet say it’s acceptable to drink diet soda in place of some of the water, it’s better to stick to water where water is recommended. Diet soft drinks may not contain calories, but they do contain ingredients that can interfere with how the hospital three day diet works.

There is a pre-planned menu for three meals per day. Then you stick to the plan for three days, then eat however you wish (within reason) once the plan is done. If you would like to lose more weight, then you can do the hospital three day diet again. However, you shouldn’t do it for more than three days in a row as you will only be taking in about 1,000 calories per day.

So, why does that matter? Why can’t you just eat 1,000 per day for the rest of your life and lose all the weight you want? Those are fair questions, but to be blunt, 1,000 calories isn’t enough. In fact, the World Health Organization says that you should get at least 1,200 per day. Anything less than that can cause serious health risks. Furthermore, taking in too few calories on a long term basis can actually lead to gaining weight. This is because the body will go into starvation mode and start storing more of the calories you take in, and it stores calories as fat.

The hospital three day diet has a very limited selection of foods, is very low calorie and shouldn’t be used too many days in a row. It can make somebody wonder whether it was really developed by a hospital or not. But what really matters is whether or not you lose weight, so it’s definitely worth trying.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Lose Weight With The Cottage Cheese Diet

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 11-11-2012-05-2008

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Over the years there have been many fad diets. For the sake of this article, a fad diet is any diet that uses a gimmick or focuses too much on one specific food or technique. By that definition, the cottage cheese diet would certainly seem to be a fad diet, but is it? Just so you know, there isn’t really a diet plan that uses cottage cheese as the only food you can eat.

Let’s face it, there would be no way anybody could stick to a diet like that. Imagine eating nothing but the same food for all of your meals and snacks. You would get so bored that you would soon go off such a diet and binge on all of the foods you were craving. Besides, it wouldn’t be very healthy and could cause more problems than it fixes.

That being said, cottage cheese is a pretty good food to eat when you are on a diet; especially when compared to other cheeses. It contains a lot of protein, making it ideal for people who are on a low carbohydrate diet. However, it contains less fat and fewer calories than other cheeses. That doesn’t mean it’s fat free, but there are some varieties that are lower in fat than others, so be sure to check the label before you buy some.

Some studies have shown that dairy foods can help you feel more full than other foods. That’s one of the reasons why the cottage cheese diet works for some people. However, you have to eat slowly so your stomach has enough time to signal your brain that you are full. If you shovel in spoonful after spoonful of cottage cheese without giving it much thought, then you will not lose weight. Eat it in reasonable amounts and slow down. It will help you feel more full and that means you will be likely to lower how many calories you take in during the rest of your meal.

Adding cottage cheese to your diet makes a lot of sense, and it can help. But at the same time, it’s not a magic food that will make you shed those extra pounds. In fact, there isn’t any magic food out there, so you need to take other steps if you are serious about wanting to lose weight.

Generally speaking, weight loss comes down to one thing: you have to burn more calories than you take in. That means you have to eat fewer calories, and burn more off. This means you will have to exercise. However, you don’t have to workout at a gym for four hours a day, or jog ten miles. Instead, just work on adding more activity to your day and do things you enjoy.

Taking a sensible approach to weight loss is what will give you the best chance of getting rid of those extra pounds, keeping them off. The cottage cheese diet may be just the thing you are looking for. Just be sure to approach your diet plan (whatever it is) with the right attitude and you’ll be down to your target weight in no time.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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The Calorie Reduction Diet

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 10-11-2012-05-2008

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There are so many diets out there, it isn’t even funny, and new ones are being thrust upon an unsuspecting and weight-conscious public all the time. No matter what their claims are, no matter how they package it, the ones that work all have the same thing in common. In fact, it’s the only way to lose weight. What is it? You have to burn more calories than you take in. That’s why so many weight loss programs revolve around a calorie reduction diet.

Our weight goes up when we take in more energy (in the form of calories found in our food) than we use up. Early in our history, this body mechanism served to keep us alive. Our ancestors couldn’t always be sure when they would eat next, so their bodies stored extra calories as fat. This was fine back then, but it leads to obesity in modern cultures where food is plentiful.

If you need to lose weight, then there are only two things you can do. You have to burn more energy in the form of exercise, or you have to eat a reduced calorie diet. The first step is to determine exactly how many calories you need per day. There are plenty of online calorie calculators that can help you determine what your caloric intake should be. If you are seeing a doctor to help lose weight then follow any and all of their recommendations.

Everybody is different, so you need to do what’s best for you. That being said, you should try to avoid a diet that restricts you to fewer than 1200 calories per day. That is the amount the World Health Organization says adults should consume. Besides if you go too low on a calorie reduction diet, then your body will get the message that you are starving, and store a higher percentage of your calories as fat. That means you could actually gain weight by eating less!

A good rule of thumb is to lose no more than one to two pounds per week. This may seem slow, and flies in the face of fad diets that promise big weight loss in a few days, but it is a much better way to lose weight. Losing weight slowly and steadily will prevent your body from going into starvation mode, and it will also prevent you from feeling deprived.

There is another aspect of a calorie reduction diet that you have to be aware of: eating boosts metabolism. That’s right! You can boost how many calories you burn by eating enough. Your brain gets the signal that there is new energy to burn, and it starts up the fat burning furnace to help you use up the energy you are taking in. It may help to think of it as the reverse of starvation mode.

Other than that, a calorie reduction diet comes down to common sense. Make healthy food choices–fruits, vegetables, lean protein, whole grains–and keep your portions under control. Doing those things will give you your best chance at weight loss success.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Is The 12 Day Grapefruit Diet The Answer

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 09-11-2012-05-2008

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There has been a diet plan that has been around since the 1930’s. That makes it anything but a fad diet. What we are talking about is the 12 day grapefruit diet. Grapefruit has a lot of benefits for dieters. It’s fat free, low calorie, high in fiber and is packed with vitamin C.

The grapefruit diet itself is incredibly simple to follow. All you do is eat one-half of a grapefruit before each meal. There also appears to be enzymes in the fruit that keeps your appetite in check, meaning you will eat fewer calories overall. Grapefruit is also believed to speed up metabolism which helps to burn more calories. So, not only will you take in fewer calories, but you will also burn more off. Both of these things are key to losing weight. In fact, some tests have shown that it’s possible to lose ten pounds in two weeks by changing to the 12 day grapefruit diet.

So what’s the catch? Even though it has been around for as long as it has, the 12 day grapefruit diet is still classified along with fad diets. That’s because it relies on making only one change and doesn’t incorporate other necessary elements of weight loss.

You can do the diet, but that doesn’t give you a free pass to stuff your face with all kinds of junk food. You still need to watch what you eat, trying to eat a variety of healthy foods such as fresh fruits and vegetables, lean protein and whole grains. If you really want to shed pounds, you also need to exercise. That doesn’t mean you have to jog 10 miles a day, or hit the gym for 3 hours. Instead, find activities you enjoy and try to get moving for 20 to 30 minutes per day, 5 days per week.

At the same time, you should be changing your habits. Changing how you prepare food can have a big impact. Opt for grilling, steaming and baking instead of frying food. Eat 5 or 6 smaller meals throughout the day instead of 3 larger meals. Another good rule of thumb is to eat food in as close to its natural state as possible.

But does all of this mean the 12 day grapefruit diet is bad? Not at all. While you should still make all of the changes we just discussed, the grapefruit diet can help you lose weight quickly. It isn’t practical to think you could stick to such a diet, but it could give you a great start. Losing a few pounds in a week or two can be very motivating and will give you a better chance of weight loss success.

Finally, combining all of these things is the way to drop those extra pounds. Do the 12 day grapefruit diet, exercise, eat right, and make other habit changes and you will lose all the weight you need, lose it for good, and you won’t drive yourself crazy in the process.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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