4-minute addiction proven BETTER than 30 min of cardio [STUDY]

Posted by Nigel Jeal | Posted in Fitness, Product Reviews | Posted on 16-09-2013-05-2008



There’s a new 4 minute addiction that’s sweeping the nation that’s proven to be BETTER than 30 minutes of normal, boring cardio.

Canadian researchers at Queen’s University tested a workout using workout “finishers” style of training against long cardio.

(Reference: Appl Physiol Nutr Metab. 2012 Sep 20.)

– 22 college-aged women did 4 workouts per week for 4 weeks in one of three groups.

Group A: did 30 minutes of treadmill running at 85% max heart rate

Group B: did 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, or squat thrusts) with 10 seconds of rest between rounds.

Group C: did nothing (they were the non-training control group).

Results: Both training groups increased their aerobic fitness levels by the SAME amount (about 7-8%).

That’s right, these short workout finishers (of ONLY 4 minutes) worked just as well as 30 minutes of cardio! 

Shocking? Yes, but that’s not all.

ONLY Group B, the workout finishers style training, also increased muscular endurance in common exercises like chest presses, leg extensions, sit-ups, and push-ups.

And finally, this intense but brief training method used by Group B also resulted in greater overall workout enjoyment.

Make sure you read that last sentence one more time so it sinks in please…

Enjoyment is obviously a key to consistency when it comes to exercise otherwise you’ll never follow through. 

The Canadian Scientists concluded that “extremely low volume bodyweight interval-style training” will boost cardiovascular fitness just as well as cardio while giving you BETTER improvements in muscle endurance.

All in only 4 minutes.

So, what was the EXACT protocol that helped these people get shocking results in just 4 minutes?

It’s called METABOLIC STACKING from my good friend Mikey Whitfield who’s lost 105 POUNDS using this brand new scientific approach.

It’s all part of Mike’s brand new Workout Finishers 2.0 System …

And best of all, you don’t have to change what you’re currently doing!

Just plug in Mikey’s “Finishers” with your favorite workouts to double your results and create a 38 to 48 “after-burn” of increased metabolic rate…

And right now, it’s 65% off.

=> 4-Minute workout PROVEN to be better than 30 min of cardio 

And in addition to all 51 BRAND NEW Workout Finisher Follow-Along Videos, you’ll also get the 21-Minute Finishers Express Workout System 100% FREE.

But there is a catch.

These special combinations of metabolic resistance training, metabolic conditioning and metabolic finishers are only available TODAY during this special celebration:
==> 51 Workout Finishers PLUS FREE 21-Minute Workouts (65% off)


Today Only ==> 51 finishers w/ 21-Minute Metabolic Workouts (65% off)


Mike has entered 6 of his private clients into Craig Ballantyne’s Turbulence Training Transformation Contest and ALL 6 clients won or placed, even with thousands of people voting.

And they did it with ZERO cardio.

Their secret weapon was Mikey’s “finishers”.

So don’t be surprised when you find yourself with NEW definition in muscles you haven’t seen before after trying these bad boys.

That’s what finishers will do. Especially when you bring your body a unique stimulus like this.

Here’s the bottom line. I wouldn’t recommend this program if I didn’t believe in what Mike creates and does.

Just go look at Mike’s own before/after photos on his new page and you’ll instantly see why he’s so passionate about getting you in shape.

Expires TONIGHT ==> All 51 follow-along videos PLUS 21-Minute Metabolic Workouts *FREE*


26 Exercises For Creating Big Arms And Being The Envy Of Other People

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 30-01-2013-05-2008



Ever Wanted Big Guns?



Now You Can With These Cool Moves!



Yes, It’s True, Isn’t It?


Adding mass to your biceps, triceps and forearms has never been easier.  Complete these simple moves with perfect form and you’ll see quick results FAST.

1. The Chin-Up

Although best known as a back exercise, the chin-up is just as much about your biceps.  Pull up, hold at the top to create static tension in your muscles, then lower.  This is a genuine test of strength and power.

2. TRX Scull Crusher

Don’t let the name put you off – this simpler version of the classic skull crusher (you know the one – where you’re lying on a bench holding a heavy weight right above your face) is safer and easier.  Plus, using your bodyweight will put even more emphasis on your triceps.  Hold the stirrups at head height and lean forwards.  Keep your body straight, lock you upper arms and push the stirrups away from your head.

3. Overhead Extension

This standard move burns for good reasons due to the way it isolates your triceps and creates maximum load at the lowest part of the movement.  Hold a dumbbell with both hands directly above your head.  Bend at the elbows to lower the weight behind your head, then straighten your arms once more.  Focus on lowering the slowly because it will feel heavier the lower you go.

4. Lying Overhead Extension

Consider this move a stepping stone to the more challenging French Press (see exercise 25).  Lie on a flat bench and hold a dumbbell with both hands above your chest.  Rotate at the shoulders, moving your arms behind you so your upper arms finish the move beside your head.  Pull back up again.

5. Assisted Pull-Up

The pull-up is about as simple as moves come, but can be a tough one to perform if your back needs strengthening.  For an easy boost, place a box beneath your feet of use your gym’s pull-up assist machine.  Give yourself enough assistance to get you chin above the bar, but no more.

6. Close-Grip Press

This grip style allows for a greater load to be placed on your triceps, which in turn will speed up your rate of muscle building.  Holding the bar with hands less than shoulder width apart.

7. Press Lock-Out

Because you perform only the final stage of the press, you are able to shift 20-30% more than your regular 1RM, leading to more muscle growth.

8. Floor Press

The limited range of movement focuses more of the work on your triceps.  Lie flat on the floor and press the bar up until your arms are straight.  Repeat.

9. Yates’ Bent Row

This is the ultimate bicep-builder.  Named after colossal bodybuilder Dorian Yates, it mixes a drag-style row with isometric contractions to hit every muscle fibre harder.  Pause as the bar reaches the crook in your hips, and lower.

10. Barbell Curl

Gravity’s not always helpful.  During a curl, the pull of gravity means that in the lowering phase there is little tension in the muscles, making it easier.  But by changing body position throughout the movement you can maintain tension in the muscles.  Start by leaning back.  As you curl the bar, lean forwards, then as you lower, lean back.

11. Reverse Drag Curl

This adaptation creates far more tension than the tradition barbell curl, and that tension tension remains throughout the move.  The aim is to drag the bar up your thighs and along your body, so that it brushes past your torso, then curl it up to eye level.  Lower back down slowly.

12. Seated Dumbbell Curl

It’s likely that this is one of the first exercises you ever tried.  It’s simple, yet an effective muscle builder.  Sitting on the edge of a bench, grasp two dumbbells with an underhand grip and curl them up to shoulder height.  Alternate arms or perform simultaneously.

13. Seated Dumbbell Half Curl (Lower)

This variation on the regular seated curl uses your legs as a brace to specifically target the bicep.  Simply lower the weight until it’s near your feet, then curl it back up to hip height with a controlled motion.  Keep your upper arm close to your body.

14. Seated Dumbbell Half Curl (Upper)

This movement hits the second phase of the bicep contraction.  Perform as with the lower half curl (exercise 12 above), but this time start at hip height and curl up to shoulder level.  Pause at the top, then lower the weight back down slowly.

15. Seated Dumbbell Hammer Curl

The hammer curl is an ideal variation if you want to add extra inches to your arms.  Twist your wrist so that you palms are facing in towards your body.  Start with your arms by your thighs, then raise both dumbbells until your forearms are above horizontal.

16. Parallel Bar Dip

A bodyweight move that hits your, chest, shoulders and triceps hard, building strength and size.  Start with your arms locked out at the top to stabilise you, then lower your body until there is a 90-degree bend at your elbows and push back up to the starting position. For big muscular gains, try lowering slowly and rising back up explosively.

17. Leaning Bar Dip

Perform as with the Parallel Bar Dip (above), but this time pull your legs further back and lean your body forwards. This engages more muscle fibres in your deltoids and pecs giving you a more complete upper-body workout.  To increase the difficulty further, add resistance by attaching weights to a dip belt, or hold a dumbbell between your feet.

18. The Deadlift

This hero move creates massive tension in your biceps and forearms, as well as building your lats and legs.  Bend down and hold the bar with hands just wider than shoulder width.  Keep your back straight and drive up to a standing position.

19. Medicine Ball Throw

Throwing an object requires your upper body to generate maximum force at speed – and that means you become powerful.  This creates huge neural response, stimulating fast muscle growth.  It doesn’t get simpler than this: hold a medicine ball behind your head, and then throw it forwards as hard as you can. Try not to take out any of your fellow gym-goers as your triceps gain power and strength.

20. Diamond Press-Up

Forming a diamond shape with your hands on the floor changes the mechanics of the move and forces your triceps to take most of the burden of the press-up.  Keep your elbows tusked in throughout the movement to accentuate the load on your arm’s largest muscle group.  Employ normal press-up form through the rest of your body by maintaining a straight line from your shoulders to your ankles.  Sink down until your chest is as close as possible to your hands, then press back up.

21. Military Press

A traditional no-frills move that builds your shoulders and triceps while engaging your core for stability.  Hold the barbell with an overhand grip and rest it across the top of your chest.  Now explode upwards with your arms until they are extended overhead.  Contract your muscles at the top of the movement to increase tension.  Lower with a steady, controlled motion.

22. Tricep Pull-Down

If you want to feel instant effects (eg. pain) from a tricep move, this is one to choose. Stand in front of a cable station and hold the handle at shoulder height, elbows close to your sides.  Now push your forearms down to your hips, pause and return to the start position.  That burning sensation in the back of your arms is the prelude to growth, honest.

23. Barbell Squeeze Curl

Gripping the bar hard as you can curl it up will create high levels of muscle tension throughout the move. This action also recruits more neighbouring fibres, promoting growth.

24. Prone Curl

Lying on an inclined bench and curling with dumbbells changes the angle of the upper arm and removes any rocking motion from your upper body, for improved efficiency.

25. Dumbbell Squeeze Curl

Hold two dumbbells and push them together as hard as you can.  Maintain the pressure and curl up and down.  This creates tension in two directions, working your biceps even harder.

26. French Press

This exercise has the highest EMG score (measuring the electrical activity from muscles) of any tricep movement – it’s the best. Set an incline bench to 45-degrees.  Hold the bar above your chest, then lower it back behind your head.

Now what?

You’re now armed with 25 really powerful arm moves that will help you build muscle mass like nothing you’ve seen before.

If you incorporate some of these into your workout routine you truly are going to get big results FAST.

Dedicated to your success,



Tell us about your arm workout routine and how much muscle you’ve added to your arms—let’s get 20 COMMENTS, and we’ll be back soon with another awesome post.

Video: 26 Exercises For Creating Big Arms And Being The Envy Of Other People

25 Powerful Leg Exercises For Accelerated Muscle Growth And Fat Burning

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 16-01-2013-05-2008



Looking For Speed And Power?


You Better Leg It!


Yes, It’s True, Isn’t It?


Your legs are the home to the body’s biggest muscles.  Train them wisely and you’ll reap the benefits of accelerated muscle growth and fat burning.

Here’s 25 powerful leg exercises that can add explosive moves to your workout routine.

1. Cross Jump

Promote growth and power development with this dynamic move.  Drop into a lunge and just as the knee of your back leg kisses the floor, jump up, switching legs in mid-air.  Then drop into another lunge on landing, and repeat.  This fires your fast-twitch muscles.

2. Romanian Deadlift

Prepare to improve strength and increase muscle mass in your legs, back and abdominals.  Lean forwards from the hips until you start to feel a stretch in your hamstrings, then grab the barbell.  Squeeze your glutes and push your hips forwards to reverse the movement.  Keep your legs straight and brush the bar against them as you extend.  This takes the focus off the quads, hitting the glutes and hamstrings harder.

3. Single-Leg Deadlift

The one-sided version of the classic Romanian deadlift is an easy way to address your body’s strength imbalances, especially in your hamstrings.  Stand with your legs shoulder width apart and slightly bent, holding a dumbbell in each hand. Lift one foot of the floor. Bending at the hips, lower your torso, lifting the raised leg behind you.  Return to the starting position.

4. Cable Pull Through

This exercise challenges your glutes in a different way to regular leg moves, stimulating growth in hard-to-hit fibres.  Face away from the cable machine set on the lowest position and bend down to hold the handle between your legs.  Keeping good form to protect your back, stand up straight, squeeze your glutes and push your hips forwards.  Pause, then repeat.

5. Lateral Lunge

The muscles in your inner thigh can be difficult to target, but doing so will vastly improve your speed and agility.  The lateral lunge is a quick way to increase their power.  Stand with your feet close together and take a big step to one side, bending your other knee to lower your body, keeping that knee in line with your foot.  Rise back up and repeat on the other side.

6. Dumbbell Squat

Stand with your feet shoulder width apart and hold a dumbbell in each hand.  Squat down until your thighs are parallel to the floor, then drive back up to standing. Repeat.

7. Dumbbell Lateral Squat

Target your abductors and glutes with this move.  Stand with a weight in each hand and take a big side step to your right, lower your body.  Rise back up and repeat, alternating sides.

8. Standing Calf Raise

This move targets the calves without overloading your knees.  Grab a heavy dumbbell in each hand and rise up to stand on your tip-toes.  Hold for a moment, then slowly lower back down.

9. The Squat

The squat recruits over 70% of your muscle mass, placing heavy demands on your glutes, quads, and abs, making it a hugely effective calorie burner.  With a bar across your shoulders, bend at the knees.  Drive back up to standing.

10. Hack Squat

This variation is great for focusing on the quads.  Stand in front of a bar with your feet roughly shoulder width apart.  Squat down and , using an overhead grip, pick it up.  Perform a squat as usual, keeping your chest presented.

11. Front Squat

It’s easier to maintain good posture using this version of the squat, plus it makes big demands on your core in order for you to retain balance.  Perform a regular squat, but with the bar across the front of your shoulders.

12. Zercher Squat

This really hits your front core muscles and is far more forgiving on your lower back, which is easy to injure when squatting. Hold a bar in the crook of your elbows.  With your feet shoulder width apart, squat and rise back up.

13. Bulgarian Split Squat

Place your left foot behind you and rest it on a bench or box.  Drop into a low lunge on your right foot, reverse, then swap sides.  This is great for building stability and removes the stress from injury-susceptible hamstrings.

14. Seated Leg Extension

This move is great for isolating the quads.  Sit on a leg extension machine with shins under the pads.  With your back against the seat, extend your knees to straighten your legs and raise the bar.  Pause then slowly return to the start.

15. Lying Leg Curl

The leg curl targets your hamstrings, an essential muscle to keep in shape if you want to starve off injury on the pitch.  With the ankle pads resting on your lower caves, bend your legs and pull your heels to your glutes.  Release to the starting position.

16. Seated Calf Raise

Calves are not notoriously hard to develop, but this machine allows you to isolate them better than other exercises.  Sit in a calf raise machine.  Press up with your knees and release the support bar.  Now lower, then raise your heels as high as you can.

17. Seated Leg Press

This is a viable alternative to the squat and doesn’t require you to balance during heavy lifts.  Sit in a leg press machine, with you back flat against the back pad and your feet on the platform.  Then press the weight up.  Go heavy and slow.

18. Stability Ball Leg Curl

The constant tension in your hamstrings created by this move also uses your glutes, resulting in an all-round strength move.  Lie with your head, shoulders and upper body on the floor with your feet together on a stability ball.  Your body should form a straight line from should to heels.  Keeping your back straight, raise your hips and uses your legs and feet to pull the ball towards you.  Return to the start and repeat.

19. Walking Dumbbell Lunge

When performed at speed, the required acceleration coupled with the dumbbell’s resistance recruits the bulk of your legs’ muscle fibres, speeding up development.  Hold two dumbbells by your side and take a giant stride forwards, dropping into a lunge.  Push up and bring your other leg through into another step, and repeat.  This one is good for your abs, too.

20. Jump Squat

This explosion move has a massive impact on strength, not least because it triggers a big testosterone boost to help build muscle. Squat with your feet shoulder width apart then jump as high a you can.  Fall back into a squat, then repeat.

21. Depth Jump

Set up a stack of boxes and stand on top of them.  Jump off, landing with both feet, and immediately drop into a squat.  Jump as high as you can.  Land, turn around and step up onto the boxes and repeat.

22. Deadlift And Box Jump

Deadlift a bar from the floor to hip level, drop the weight, then perform explosive box jumps until failure.  This combination of resistance and explosive repetition promotes fast muscle growth.

23. Lunge And Glute Bridge

This combination gives your glutes and quads a savaging. Step into a lunge, then repeat on the other side.  Now lie on your back and raise your hips.  Lift one leg and hold the position, then repeat on the other leg.

24. Step-Up And Climber

Use this after a muscle building workout for a growth hormone flood.  With dumbbells, step onto a bench and drive each knee up.  Then drop into a press up position and quickly bring alternate knees to your chest for 30 seconds.

25. Crossover Dumbbell Step Up

The explosive movements involved in this exercise create a large metabolic response, shredding fat as you build muscle.  Place your left foot on a bench and drive up until your left leg is straight but your right foot is off the bench.  Small steps mean big results.

Now what?

You’re now armed with 25 really powerful leg exercises that will help you build muscle, burn fat, increase your speed and agility and have you bouncing around like a teenager.

If you incorporate some of these into your workout routine you truly are going to get great results FAST.

Dedicated to your success,



Tell us if you do any of these exercises as part of your workout routine and more importantly and about the results you’ve achieved—let’s get 10 COMMENTS, and we’ll be back soon with another awesome post.

Video: 25 Powerful Leg Exercises For Accelerated Muscle Growth And Fat Burning

New Workout Study Proves Bodyweight Exercises Are Better Than Cardio

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 23-12-2012-05-2008


Each week Craig Ballantyne, Certified Turbulence Trainer, scours hundreds of magazines, websites, videos, scientific research papers, hard copy books, and even university textbooks to uncover new ways of training to add to his TT workouts.

And recently he uncovered one NEW workout-boosting trick that is a GAME CHANGER for fat loss. Not only does it make your future fat burning workouts and bodyweight exercises even more effective, it does so in just minutes per workout.

From Craig:

Can 4 minutes of bodyweight exercises (like burpees) work just as well as traditional 30-minute cardio workouts?

Researchers from Queen’s University say it can…

In their study, published in “Applied Physiology Nutrition and Metabolism”, the scientists had 22 college-aged women do 4 workouts per week for 4 weeks, splitting them into one of three groups:

-Group A did 30 minutes of treadmill running at 85% max heart rate.

-Group B did 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, or squat thrusts) with 10 seconds of rest between rounds, for a total of 4 minutes.

-Group C did nothing (they were the non-training control group).

Here were their shocking results…

Despite training just 1/7th of the time, Group B increased their aerobic fitness levels by the SAME amount (about 7-8%) as Group A.

That’s right… even the short, intense, bodyweight workouts were equally as effective as 30 minutes of boring cardio.

Now here’s where the study gets interesting…

First, Group B was the only group to INCREASE their muscular endurance in common exercises like chest presses, leg extensions, sit-ups, and push-ups.

Second, these unconventional bodyweight workouts resulted in members of Group B reporting GREATER overall workout enjoyment.

And that was just from one 4-minute blast of bodyweight exercises.

I know you’ll get TRIPLE the results, or more, when you use the Turbulence Training versions of the system … not to mention these workouts can be done from ANYWHERE you want.

Get the complete TT 20-10 Bodyweight Revolution Program with this Special Holiday Deal

5 Ways to Survive Christmas and New Year

Posted by Nigel Jeal | Posted in Articles, Information | Posted on 04-12-2012-05-2008


I can’t believe it’s nearly Christmas already…

…this year has gone REAL FAST!

With only a couple of weeks to go I wanted to give you some tips to help you through the festive season.

For those of you that look forward to having several different Christmas dinners with family, friends and work colleagues, I’m going to show you how you can enjoy each and every one of them and still stay lean.

Here are 5 Ways to Survive Christmas and New Year

1. Use Christmas Dinner As Your Weekly Cheat Meal

If like me you’ve just had your first dinner of the season, great.

However, if have 3 or 4 big dinners planned, that doesn’t solve the problem. So we need more solutions.

2. Pick Your Treat

If your 2nd big dinner doesn’t fall on a cheat day, then you need to prioritize your preference for tasty pleasures.

At the meal, you get to choose just ONE of the treats. It could be…

– extra potatoes with gravy
– Auntie Mary’s yule log
– a glass of Uncle Bob’s hard-core eggnog
– Grandma’s famous homemade cookies

But only have ONE of the above. Pick your treat and enjoy it guilt-free.

3. Be Perfect The Rest Of The Day

From breakfast to lunch focus on protein, fiber, fruits, and vegetables. Then enjoy your big dinner. It’s that simple.

Okay, now that you know how to survive your Christmas dinners let’s take a look at how you can approach the New Year.

I could tell you not to drink alcohol at all. That would be the sensible thing to do for sure.

It doesn’t do anything for your diet, it can make it harder to lose weight, and it can throw off your workouts the next day.

But come on. We all do it! We go out, we have drinks with friends and family, and sometimes one or two drinks become several.  Just a few little things could make it all the easier to avoid hangovers, keep working out, and lessen the sometimes brutal impact that too many alcoholic calories can have on your diet.

4. Here’s My Pre-Hangover Cure

Make sure you eat something with sugar and carbs, and drink lots of fluids.  This will prevent your hangover before it starts.

5. The Secret Is To Hack Your “Buzz”

You do this by constantly ordering a pint of water along with your beer.  Drink your beer, then drink the pint of water as quickly as possible.   Then repeat the process, your buzz won’t be affected at all and you’ll still feel as drunk as any other time you go out.

You’ll have to hit the bathroom a little more often, and you may drink at a slightly slower rate, depending on how much you can take. But drinking water will allow you to:

– have a slightly more normal sleep
– go to work the next day without a splitting headache
– and most importantly, get back to your diet or exercise program

What Have You Got Planned?

Tell us about your plans for the festive season and if you have your own ways to survive Christmas and New Year?

Merry Christmas and Happy Holidays!



“If you haven’t joined our community by LIKING ultimate3dayworkout on Facebook, you’re missing out on half the fun! Our Facebook page is the perfect place to ask fitness questions and get answers directly from me.”

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Video: 5 Ways to Survive Christmas and New Year

NEW Problem with Cardio (from Wall Street Journal)

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 03-12-2012-05-2008


Here’s a shocking expose of the problem with cardio, by Men’s Health workout expert, Craig Ballantyne.

New Research Shows Why You Must Avoid Cardio

By Craig Ballantyne, CTT

10 years ago people called me crazy for warning against the dangers of excessive cardio. It doesn’t work, I said, and you’ll get overuse injuries that can ruin your life.

Well, today, not only am I no longer a lone voice in the wilderness, but major newspapers – like Tuesday’s Wall Street Journal – are reporting on studies that show excessive cardio harms the heart.

According to the WSJ, “Running 20-25 miles or more per week eliminates the benefit of exercise as you grow older and causes excessive wear-and-tear on the heart.”

Of course, exercise ADDICTS will ignore dispute this information, and runners will continue to post “I hate Craig Ballantyne” articles, but the truth about long slow cardio and running is this…

1) You can get better fat burning results in less time

2) Less exercise = less wear-and-tear on the body, including your heart, skeletal muscles, and your joints

3) You’ll have more time to do other important things if you aren’t out running for 200-250 minutes per week (assuming a 10-minute mile)

Even Dr. Kenneth Cooper, the father of ‘aerobics’ has said, “If you are running more than 15 miles a week, you are doing it for some reason other than health.”

So listen, if you want to exercise for fitness, fat loss, and live a long life full of vitality, there’s no better way to train than with short, burst workouts.

That’s why you need the “Burn Fat at Home” System that includes 31 short burst interval workouts and 15-Minute Metabolic Finishers to banish belly fat from the holidays.


Best Metabolic Workout Plan

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


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.

Grab all 13 classic TT Workouts for 93% off the regular price.

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)


2 Workouts that Saved Guru Personal Trainer from Embarrassment

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


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

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

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


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.



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Video: 7 Outstanding Weight Loss Tips

Lose Weight On Hips – Its A Package Deal

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


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.



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Video: Lose Weight On Hips – Its A Package Deal