Fitness Expert Reveals New Workout that Boosts Metabolism for Up to 40 Hours

Posted by Nigel Jeal | Posted in Articles, Cardio, Interviews | Posted on 05-09-2013-05-2008


Today, I’ve got something very special for you…

An exclusive interview with my friend and world-famous fitness expert, Craig Ballantyne.

In this shocking new interview, Craig reveals the truth about cardio.

Plus, he delivers the latest scientific research showing that you can burn an extra 450% more calories by using a specific type of short, burst workout.

Let’s get right into this incredible interview.

1. What is the biggest mistake you’ve seen people make when they get started on a program for losing fat?

Great question.

It’s heartbreaking really, but every day I see so many busy men and women chained to the treadmill and elliptical cardio machines. Unfortunately, that doesn’t get them any results. And each week they come into the gym looking the same – or in many cases, worse.

It’s really sad because I know these folks have families, friends, and hobbies that they’d rather be spending their time with. But I know they are bothered about their stubborn belly fat, and so they continue to come back to what I call, “The Cardio Confessional” where they pray that results will come (although they never do).

Study after study proves that cardio just doesn’t work for weight loss. A moderate amount of this type of low-intensity exercise is fine for your health but it is absolutely worthless if you want to lose belly fat.

2. Really?  Cardio is that bad for you?  Why is that?

Yes, it’s the truth all right, the politically incorrect truth, too. I say that because many fitness companies survive only because they are able to sell the Cardio LIE to gym members or to folks buying an expensive treadmill, bike, or elliptical machine for home.

If everyone knew that, a LOT of gyms would go out of business, and equipment manufacturers too.

What most folks don’t know is that cardio machines dramatically over-estimate the number of calories burned in an exercise session. According to Shape magazine, the elliptical machine is the worst offender, over-estimating the number of calories burned per workout by a whopping 42%!

That’s borderline criminal. It’s like having the speedometer in your car tell you that you’re going 30 miles per hour when you’re actually going 60. It’s extremely dangerous.

That’s just one reason you’re not losing weight despite the hours that you exercise each week. Cardio also increases your appetite and doesn’t give you a post-workout afterburn (I’ll explain the importance of this amazing effect in a moment.)

It’s just not fair. And that’s why so many folks struggle. Not to mention the fact that doing the same long, slow exercise sessions every day can cause knee pain, back pain, loss of muscle, and accelerated aging.

Cardio has about 10 strikes against it. It should have been called out a long time ago!

3. What should people do instead of cardio, is there another type of workout that’s more effective?

That’s your best question yet, and brings us to the actual science of fat loss.

According to researchers from all over the globe, including America, Britain, China, Japan, Australia, and Canada, the best way to exercise for fat loss is to use short, burst workouts. These workouts cause the “afterburn” effect in your body, elevating your metabolism for almost two days after each short exercise session. It’s like doing three or four workouts at once, but in half the time of a single cardio session.

These unique short burst workouts do NOT require any fancy equipment. You can do them in just a small space in your living room, basement, garage, or even a mega-busy commercial gym.

In fact, I created a 16-week program (that also delivers an additional 8 weeks of beginner and intermediate workouts) to help busy men and women lose fat fast – while building muscle, too, if
that’s their goal.

I call this trademarked system, Turbulence Training.

And a new study recently proved that these short, under-30 minute workouts can help you boost your calorie burning by over 450% compared to a normal workout.

Italian researchers put subjects through a one hour traditional weight training workout or a 22-minute high-intensity interval resistance workout (like you would do in Turbulence Training).

The traditional workout increased 22-hour post-workout afterburn by only 98 calories. But the high-intensity interval resistance workout boosted afterburn by over 450 calories!

That’s the power of using short, burst workouts to burn fat, and why you don’t need to exercise as much when you are using the Turbulence Training System to transform your body.

(Reference: J Transl Med. 2012 Nov 24;10:237.)

4. How does Turbulence Training Work?

Now we’re really diving into the good stuff.

When you do Turbulence Training, you’ll exercise in a short, burst style with an increased intensity. You’ll do total body movements using your bodyweight or a set of dumbbells (these are cheap and easy to store at home).

You’ll also use my trademarked secrets to cut the workout time by increasing exercise density.

If you’ve done a typical workout advertised in a fitness magazine, you’ve probably taken long breaks between exercises, but you won’t with Turbulence Training. Instead, you’ll use my secret method of combining exercises so that you end up getting the power of 10 (yes, 10!) workouts in one.

It all adds up to quick results in minimum time and minimum space, without having to invest in an expensive gym membership or fancy, large machines that end up doubling as clothes racks in your home (because you can’t stand using them).

5. It really only takes 90 minutes per week to get amazing results? How is that possible?

This is a great question to let me sum everything up. You’ve learned a lot in this interview, discovering that cardio doesn’t work for fat loss, and that gym machines “lie” to you by over-estimating the number of calories you burn each session.

The end result with slow, boring cardio workouts done on a treadmill or elliptical machine is frustration, but not fat loss.

On the other hand, if you switch to short, burst workouts, that can be done at home or in a gym with minimal equipment – and much less time – you’ll triple or quadruple your fat burning results and you will benefit from the afterburn effect to boost your metabolism for up to 40 hours after your workouts.

And by taking the science one step further and using my trademarked, unique exercise system, you’ll be able to lose fat in just three fast, fun, and effective workouts of only 30 minutes per week.

That’s 30 minutes from start to finish, too. There’s no hidden extra warm-up or cool-down in there. You’ll finally be able to lose 10, 20, even 30 pounds or more of fat in just a few weeks with this approach.

I guarantee it and urge you to take advantage of my new follow-along workout video system on sale this week. You’ll get a done-for-you exercise plan that you can do at home to lose belly fat starting immediately. And you’ll save a lot of money with this special, limited-time offer.

Get your fat burning workout videos and program right now

And you’ll finally be able to get the results you want – and deserve.

4-Minute Weight Loss? C’mon-

Posted by Nigel Jeal | Posted in Articles, Fitness, Interviews | Posted on 13-06-2012-05-2008


Ryan Lee is the 4-minute fat loss master. Now I know what you’re thinking, this sounds like that “6-minute abs” joke out of the movies. “Who can work out in only 4 minutes?”. Well, I put that question to Ryan, and let’s see what he says.

CB: Ryan, you’ve put together workouts that last only 4 minutes.  Now, I’m sure someone could say, “you can’t workout in only 4 minutes”. How would you respond?

I would tell them to give one of the workouts a try first and then come back to me.

You can absolutely get a great workouts in only 4 minutes. It has nothing to do with the time, it has to do with the right combination of exercise choice, work and rest.

Think about it, the best runners in the world can run a mile in about 4 minutes. Are you telling me that if you ran a mile that fast it wouldn’t be a good workout for you?

CB: Which is your favorite 4-minute workout? Because you do these right? With having 2 kids and a big business, you don’t have much time to train, so when do you fit in your workout?

My favorite workouts usually include a kettlebell. It might be a KB swing, followed by pullups, then a pushup variation and usually a core movement like a stability ball jacknife.

Yes, with my limited time and 2 young children, I do these workouts myself all the time. In fact, even at my current training level, my workouts almost never go longer than 20 total minutes from start to finish.

CB: Now I know bodyweight exercises, and you’ve put together some great workouts with bodyweight exercises…so tell us, what are 2 of your favorite bodyweight combination supersets?

I love bodyweight training! One of my favorite combos is a pushup/pullup. I start on the floor and do a pushup. After the pushup, I immediately jump up and do a pullup. It’s a nice combo.

Another one of my favorites is called a ‘bodyblaster’. I start in a low crouch position. Then roll onto my back. Once I reach a far back position, I explosive roll back up, kick my feet out behind me, then do a full pushup. After the pushup I go back to the back roll position and repeat.

CB: Nice! I know you like to keep it simple, so what do you have in your home-gym?

It’s REALLY simple. I have some kettlebells, dumbbells, and sandbags. That’s about it.

The gym I workout at has lots of fun toys: monkey bars, climbing ropes, and olympic platforms.

CB: Sounds like the gym I go to. What’s your favorite Kettlebell move?

I love the walking swing. It’s a basic KB swing movement, but you take a short step forward during the swing and walk to a specific marker such as a cone or a wall. When I get to the spot, I’ll crank out 10 KB snatches and then do a KB walking swing back to the start.

CB: So what role does slow cardio have in your fat loss approach?

Zero! I haven’t done any slow cardio in over 4 years. All the ‘cardio’ I do is sprint based intervals. I tell all my clients to gradually drop long slow cardio and transition into interval

CB: What type of training do you recommend for bursting through a fat loss plateau?

Train like sprinters. Drop the cardio and do interval training.

And when choosing your exercises, go with full body, multi-joint movements. Keep work intensity high, and rest intervals short.

CB: And finally, what are some of your favorite workouts that you’ve come across in the other sites on Workout Pass?

I really like your workouts and Alwyn Cosgrove’s as well. You guys have done a great job at teaching people how to burn fat without long slow cardio. It really is the future of training. It’s so simple and makes so much sense!

CB: Thanks Ryan, and don’t forget…

I just want to say to everyone, keep up the good work. Keep that fat loss motivation going. Don’t give up! Stay compliant on your nutrition. Don’t let anyone get you down, and don’t get discouraged. Make new healthy habits everyday and keep them for a lifetime!

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 Mens 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

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Fat Loss Q’n’A Part 2

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness, Interviews | Posted on 09-06-2011-05-2008


By: Craig Ballantyne, CSCS, MS

Most people don’t know that you can save time and your hard-earned pay by working out in the comfort of your own home. With Turbulence Training, you can avoid the hassles of commercial gyms (i.e. pushy sales people, smelly patrons, disgusting locker rooms, crowded parking lots, and out-of-the-way drives) while losing fat and boosting your metabolism with home-gym workouts.

And here are a few other common weight loss questions to help you choose the right approach to fat loss.

Q: I’m suffering through a major fat loss plateau right now. Will this help?

Some of the major reasons for fat loss plateaus include:

– Using the same workouts over and over and over again for extendedperiods of time.

– Not including enough high-intensity strength training and
interval training.

– And choosing inefficient isolation, machine-based exercises
instead of standing, multi-muscle exercises.

The Turbulence Training workouts have been designed with variety,intensity, and efficiency in mind so that you get more results in less time.

Your workout programs will change every 4 weeks, and you’ll use only exercises that train multiple muscle groups at the same time – thus burning more energy, and fat, with each repetition.

By changing the training intensity of your workouts, as well as
using a variety of repetition ranges for your lifting, and
including interval training, I guarantee that you will leave your
fat loss plateaus in the dust.

Q: I’m 50 years old, and no longer involved in sports. But I stay active with walking, biking and I even lift weights. But I want to lose my love handles. Is this program for me or is too intense?

Thanks for your email and question. We’ve had clients in their 70’s use Turbulence Training, not too mention the dozens of men and women in their 50’s and 60’s that have used the program.

So you certainly are a candidate for Turbulence Training, as long as your doctor has cleared you for exercise of course.

At 50 years young, you’ve got a long and healthy life in front of
you. But I also know that you don’t intend to slow down with age. You’ve got things to do and people to see, and that’s why you are probably like any other age group…and you want to get in and out of the gym as quickly as possible. So the three Turbulence Training workouts per week should be perfect for your lifestyle.

I guarantee that every age group, from young to old, will be
challenged and entertained by the variety of bodyweight exercises. In fact, I bet you’ll get a real kick out of doing exercises from your youth again.

I look forward to hearing how you like the workouts, and let me
know how many pushups you can do!
Q: Craig, I weigh over 250 pounds. Heck, it’s a lot closer to 300 pounds. I haven’t really exercised in a while either, but I feel pretty good otherwise. No aches or pains. Can I still do your Turbulence Training program? Will I be able to do interval training?

This is a really popular question. The good news is that I’ve
worked personally with many men that are over the 300 pound mark, and we’ve successfully incorporated the Turbulence Training principles into their workouts.

You just have to:

– Get clearance from your doctor that you are ready to start an
exercise program
– Start with the introductory and beginner Turbulence Training

I include beginner level workouts in all of my manuals. There are step-by-step guidelines on how to get started, including a
day-by-day 21-quick start guideline for beginners. It will show you how to turn your unhealthy lifestyle around in just three weeks.

As for the interval training, please remember this: It is all
relative. You don’t have to run sprints up a hill in order to call
your workout an interval workout.

You might simply increase your treadmill walking speed from 3.3mph to 3.6mph for 1 minute and then drop it back down. Those are the correct intervals for your relative fitness level. As you improve, you will be able to work harder. But never worry about comparing yourself to others.

Also, Dr. Chris Mohr, Ph.D., has included specific calorie and
protein recommendations for overweight individuals. The TT Fat Loss Nutrition Guidelines will keep you on track for fat loss in 2007.

Q: Has your Turbulence Training program worked for women, or is it just for male fat loss? I want a program that works on my butt, not just my biceps. Help!

Don’t worry, the Turbulence Training program is not gender
specific. All of the great exercises that are in the program will
work on the muscle groups that both men and women want to focus on.

After all, who doesn’t want a firmer butt, flatter abs, and a
better chest?

Best of all, the efficient and effective exercise group that I
mentioned earlier includes squats, lunges, presses, and rows. These exercises are essential for both men and women, and will give you the total package regardless of gender.

And don’t forget, the scientifically-proven Turbulence Training workout manual has used by hundreds of women to burn fat and sculpt their body.

Get in, get out, get lean,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Fat Loss Q’n’A

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness, Interviews, Nutrition | Posted on 06-06-2011-05-2008


By: Craig Ballantyne, CSCS, MS

Q: How fast can I lose weight while using a truly effective fat loss program? Can I lose 10 pounds in a weekend like some of the diet plans claim?

Doctors recommend losing fat at a rate of 1-2 pound per week. At the end of a good 12 week program, you can expect to lose 12 pounds of fat. But since you didn’t gain the fat overnight, you also won’t lose the fat overnight. Commit to long term goals and enjoy the process of developing proper nutrition and exercise habits.

With one of those “10 pound weight loss juice diets”, you might lose some weight, but it won’t be fat. And you’ll quickly gain it back. Those are just too good to be true.

Q: Do I have to do crunches and sit-ups while on this program?

No you don’t. Crunches and sit-ups are not the best way to lose fat. To lose fat, you simply need to eat properly, avoid excess calories, and use fat blasting intervals/cardio. In fact, crunches and sit-ups can stress your spine, so I like to use “spine-friendly” core training exercises (the Ab curl, plank, side plank, and bird dog) as an alternative method for training your mid-section. And you can do those all at home without fancy pieces of equipment. All you need is your bodyweight.

Q: But I’m a full-time worker and mom. How do I fit exercise into my day?

Try to commit to at least 30 minutes of exercise per day.

If you are a beginner and stressed for time, simply do three 10-minute bouts of exercise per day. Heck, you could even do six 5-minute walks per day. Everyone can fit that in…

If you can devote a full 30 minutes straight to exercise, you can alternate between strength training and cardio training days if you are limited to 30 minutes. However, if you can get an hour of time 3 days per week, perform both cardio and strength training together.

Beginners should start with several 5-minute blocks of exercise each day. After all, everyone can make room for 5 minutes of exercise. Once you move into more serious workouts, you might need to experiment with different exercise times so that you can workout without disrupting your family’s events. Fortunately, there is no magic exercise time. As long as you are consistent, you will get results.

Many people have had great success by getting up early and doing the workout before everyone else gets up. Alternatively, you can do it after the kids go to bed or during a break in the day. Schedule your workout like any other important appointment so that you don’t neglect the exercise sessions. You’ll find that the exercise will give you more energy throughout the rest of the day.

Q: What do I do if I can’t get to the gym?

You won’t even need to go to the gym to lose fat. There are dozens, if not hundreds of bodyweight exercises you can do at home. And the workout potential is exponential if you have a couple of dumbbells at your disposal. There are hundreds of dumbbell exercises you can use to sculpt your body.

Q: Hi, I’m an overweight woman (180 pounds) and I was wondering if I should still eat 1oz of protein per pound?

Hi, first, just to clarify its grams per pounds, not ounces. Second, here are the limits from Dr. Chris Mohr found in the TT Nutrition Guidelines

“Since women have less overall lean body mass than men, they won’t require as high an amount of protein each day (0.8g of protein/lb of body weight will suffice). This value is still in line with the recommendations for strength trained athletes. For obese individuals, just as with the calorie estimations, the protein calculations will also be over-estimated.

Therefore, in my opinion, I would put women at a maximum of 150g of protein per day and men at a maximum of 200g of protein per day. Because being obese does put them at risk for diabetes, this would also impact kidney health, so obese individuals don’t need the additional urea being filtered through if in fact they do have diabetes.”

Q: I’m new to the whole “working out thing”. What is Turbulence Training? How would you describe the workouts?
Turbulence Training is combination of more effective methods (Strength training and interval training) to help men and women get more effective fat loss results in less workout time.


TT uses supersets and interval training because they are time-saving methods. The workouts also only use the best exercises so that clients don’t spend more than 3 hours per week in the gym. 

Get in, get out, get lean,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

How a Cardio Fanatic Finally Got Her 6-Pack Abs

Posted by Nigel Jeal | Posted in Abs, Articles, Fitness, Interviews, Nutrition | Posted on 28-05-2011-05-2008


By: Craig Ballantyne, CSCS, MS 

Everyone thinks you have to do tons of cardio workouts to get abs. But that’s not true. In fact, if you stop cardio and change your workouts, you’ll get your 6-pack abs faster!

Let’s find out how one female cardio fanatic finally got her 6-pack abs with the help of the Turbulence Training workouts!

CB: CJ, let’s start with a little background info on yourself and what you were looking to achieve when you found strength training and interval training.

Let’s see, I’m a female in my mid 30’s and a typical office professional who spends looong hours sitting in front of a computer.

Fitness and nutrition-wise, I grew up understanding the importance of being active and staying healthy. So while I’ve stayed active most of my life, I recently discovered I still had a lot to learn both about fitness and nutrition.

When I found Turbulence Training I was looking for body comp improvements. I had been introduced to weight training about a year earlier and had made great progress, but had gotten past that ‘newbie’ effect and really needed something different to jump start my progress again.

CB: How were you doing before?

During grad school and working full-time I put aside the active part of my lifestyle for the days and evenings tied to a chair, and the delights of eating at restaurants for 1-2 meals a day. I gained about 20lbs and was at my heaviest ever at 160lbs. Once I completed night school, I put exercise and nutrition back on my priority list and lost those 20lbs, mainly from running 5days/wk.

My second stage started when I discovered weight training. I was about 142lbs and probably 28% BF. After about 6months I lost another 8-10lbs and 7% body fat.

So, when I started Turbulence Training, I had already made good progress, I was probably 133lbs and 21-22% BF.

CB: What were your workouts before TT? Why did they not work as well? How have you improved upon those workouts?

Before this I was a steady state cardio fanatic, so I ran 3-5 miles 3x week and strength trained using a 4 day upper/lower body split. This plan did work for about 6-9 months, but then I just stalled. Not sure what the culprit was, just that I knew I needed something different.

When I first started strength and interval workouts I was skeptical that such a short workout only 3x/wk would be enough. I soon discovered that strength and intervals kept the intensity levels up at EACH workout, so the three days and two supersets were actually more efficient than my 4day split and 3 days of running. I also got on an HIIT (interval) program and reduced my slower steady state runs to about once a week.

CB: How have the strength and intervals workouts helped you? What benefits & results have you achieved? What are your gains and improvements and how do they compare to your before stats?

I’m stronger, leaner, and faster than before.

On the strength side, my proudest achievements are chin-ups and pull-ups, something I’ve always wanted to be able to do. I’ve also improved my 5k times by 2mins. I finally have the muscle definition/athletic shape I’ve always wanted.

When comparing to my before stats, I’ve had to throw the scales out the door and use the mirror/compliments as my guide since I have gained a few lbs and BIA hasn’t seemed to move, but my clothes have gotten looser and smaller and I’m also making strength and speed gains.

CB: How do you feel in terms of strength and energy?

I think my strength gains surprise me most, since I typically have high energy/endurance. I particularly enjoy how my strength gains have transferred to running and bike riding.

What I can lift in the gym just sort of evolves, but when I can climb hills on my bike that I used to walk up, and finish 5ks in times that were once out of my reach, it feels pretty good. J

CB: What features do you like about strength and intervals?

It’s fun, efficient, and intense. And it works!! When I’m in the gym, I know that I’m making the best use of my time.

CB: Did you change your eating with the guidelines?

Not much. I was on a pretty solid eating plan when I started strength and intervals, but am consistently learning about making the right food choices and looking to tweak things here and there. Incorporating a post-workout recovery drink and getting as much variety as possible have been the biggest change in my eating habits since I started.

CB: What would you say to people that ask you about your workouts? Do you get a lot of comments from others?

When people ask me about my workouts, I try to hold back some enthusiasm so I don’t come across as a crazy fanatic and overwhelm them.

I’ve had quite a few comments from other people in the gym, either noticing how hard and smart I’m working, or complimenting my progress. One lady even pointed me out and said “I want thighs like that!”

It’s always fun to see friends and family or even co-workers that I haven’t seen in a while because they remind me of the progress I’ve made.

The best compliment I get now is a form of imitation. People want to know exactly what I do and ask me for tips. They see it works, and want to know how I’ve done it, and try to apply it for themselves.

CB: Thanks CJ! Keep up the great work with your time-efficient Turbulence Training fat loss workouts.


Craig Ballantyne, CSCS, MS
Author, Turbulence Training