DIET Vs EXERCISE Episode 2: Fat Loss Diet versus Best Cardio Workout to Burn Belly Fat

Posted by Nigel Jeal | Posted in Articles, Cardio, Diet, Fitness, Nutrition, Videos | Posted on 19-11-2011-05-2008


Okay, here is episode 2 of the Diet vs Exercise video series…

The second instalment of diet vs. exercise where Craig Ballantyne and John take each other on in the next challenge.

Today, in this contest, Craig Ballantyne is going to be on the stair master.

While John is going to consume a burger, fries and a pop in those 4 minutes, while Craig is going to see how many calories he can burn off in that same amount of time.

While Craig burned only 59 calories in 4 minutes,  John consumed approximately 1100 total calories.

In Round Number 2, Diet WINS again. Just showing that you can’t out train a bad diet no matter how hard you work or how much cardio you do you can’t burn as many calories as you can consume in the same amount of time.  It would take about an hour and a half to burn that many calories on the stair master.

Here’s the video you need to watch…

Enjoy :)

DIET vs EXERCISE Episode 1: Fat Loss Diet versus Best Cardio Workout to Burn Belly Fat

Posted by Nigel Jeal | Posted in Articles, Cardio, Diet, Fitness, Nutrition, Videos | Posted on 17-11-2011-05-2008


Hey, it’s nearly the weekend and I have a great series of videos coming for you…

The First instalment of diet vs. exercise where Craig Ballantyne and Brad Pilon show you how ineffective cardio is and just how dramatic your calorie intake can be without you knowing it.

The simple truth is; you can’t out-train a bad diet.

Today, in this contest, Craig Ballantyne is going to run on the treadmill on an incline of .5 and a speed of 10.5 mph for 3 minutes, while Brad Pilon eats pizza and drinks soda pop.

Brad is going to try to consume as many calories as he can in those 3 minutes, while Craig is going to see how many calories he can burn off in that same amount of time.

In 3 minutes, Brad consumed approximately 1000 total calories, while Craig burned only 43 calories.

Cardio loses against diet.

This just goes to show you, in diet vs. exercise, you can never out train a bad diet. It doesn’t matter how good your program is, if this is your nutrition, you’re not going to lose fat.

Here’s the video you need to watch…

Enjoy :)

Truth About 10% Body Fat

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness | Posted on 14-11-2011-05-2008


Time to discuss the truth about body fat. Readers always ask me, “What percent are you?” and “What % are you all year round?”

Well, here’s the answer and the truth will surprise you. I’m 10%. In my opinion, you want to be around there to see your abs.

(NOTE: Because of physiological gender differences, a lean woman with abs is 16% – but will have more fat in the lower region.)

Yep, I’m 10%. Not 8% like many think. After all, I shake my head at guys who tell me they are <8% fat all the time. Very, very, very few people are 8% fat. Be skeptical when someone claims they are single-digit fat percentage.

But don’t get obsessed with actual %, because it is hard to measure accurately. If you can’t measure it, just focus on hip & waist measures and progress in before and after photos (take these every 4 weeks).

By the way, I’ve known people to get results with almost every type of program and diet. Your job is simply to find the right diet for your personality and lifestyle and to use a fitness program that you like – so you stay consistent – that has some amount of resistance training.

If you are struggling, then write down your sticking points. In addition, create a baseline set of measurements, including height, weight, and circumferences of the waist, hip, arms, and thighs. Then take a before photo of yourself. These are more important than body fat measurements.

If you insist on knowing your measurement, I truly believe the cheapest and easiest way to find this out is to go to a respected, veteran trainer in your area and ask them to estimate it simply by looking at your belly fat.

Seriously. A great trainer will be just as accurate as those inaccurate hand-held (and expensive scales) that people have in their homes.

Once you’ve done that, consider the data as your baseline. Your next step is to turn your body into one giant experiment. After all, two legends believe self-experimentation and measurement is vital for success.

“All life is an experiment. The more experiments you make the better.” – Ralph Waldo Emerson

“What gets measured gets managed.” – Peter Drucker

So here’s what I want you to do:

The 4-week experiment

Write down everything you eat for the next 4 weeks and record how you feel after you eat these meals. Make the connection between food and mood/energy. Do this short experiment to help you eat better for the rest of your life.

Most training and nutrition experts that I know have been recording their workouts – and often diet – since they started working out. These records are powerful and become the blueprint to helping you lose fat.

Record your diet and workouts, and you’ll learn a LOT about yourself and what works for your fat loss.

Get FREE instant access to more sample fat burning workouts at:

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.

Discover the most effective way to lose body fat and build ripped six-pack abs without doing hundreds of crunches ever again.

Article Source:

The Truth About Metabolic Workouts & MFF <= What’s that?

Posted by Nigel Jeal | Posted in Articles, Cardio, Diet, Fitness, Nutrition | Posted on 09-11-2011-05-2008


If you’ve been curious about this new workout phenomenon
called Metabolic Resistance Training, then get ready for
the most informative training article you’ve read in a
long, long time.

Men’s Health fitness expert Craig Ballantyne answered the
following advanced metabolic training questions just
for you.

You’ll learn more about how to use MRT – plus his “new
thing” called MFF – a powerful component of fat loss.

Q: You’ve talked about metabolic resistance training (MRT)
a lot, but what are MCT and MFF workouts? – A.

Answer from Craig:
The MCT is something that was inspired by a call I had with
Alwyn Cosgrove.

He mentioned his clients performing metabolic workouts on
back to back days, with one day being heavy MRT workouts
and the next day being a higher-rep, conditioning-style
group workout (similar to a bootcamp).

I started designing programs like this for my clients and the
response was incredible. In fact, the first workout I designed
using the MCT has been my most popular this year.

My clients want to train hard, work up a sweat and burn calories
and fat, and the combo of MRT and MCT workouts is almost the
perfect plan.

I say “almost”, because recently I’ve stumbled across one more
piece to the fat loss puzzle, and that was adding metabolic fat
loss finishers (MFF) in place of regular interval training.

The biggest benefit is simply that my clients can now get maximum
results without traditional interval-cardio equipment like
treadmills or bikes. You can use dumbbells, kettlebells, or just
your bodyweight for metabolic finishers as you’ll see in a moment.

And so that’s how the 24-7 workouts go:


All in under 40-45 minutes, three times per week.

Get the full 8-week 24-7 fat loss workout program here.


Q: What is better – metabolic finishers or cardio?

Answer from Craig:
I know for certain that metabolic finishers are far
superior to regular cardio for getting a lean, sexy
body. Then again, regular cardio often doesn’t
accomplish too much anyway.

The key with both finishers and interval training – and
even cardio – is to cause depletion of muscle energy
stores (i.e. glycogen depletion). This causes ‘turbulence’
on the muscles and in turn, turbulence causes the
magical post-workout afterburn.

Your muscles don’t care if it is traditional sprint interval
training on a bike (like the original interval training fat
loss studies used) or goblet squats and burpees in a finisher.

All that matters is the depletion – and you can get that without
traditional cardio equipment thanks to the MFF setup.

Q: What’s 24/7 Fat Loss all about?

Answer from Craig:
It’s about time that a complete blueprint was put together
showing our clients exactly what to do every hour of every
day to burn fat.

Joel Marion and I are taking the guesswork out of fat loss.
Joel’s providing the step-by-step nutrition and I’ve created
a complete workout plan using MRT, MCT, and MFF – the three
best components of fast fat burning workouts – according to
both my research and experience.

Get the full 24-7 Fat Burning System here.


Q: Hi, I have one quick question. Do any of the 24-7 exercises
have to be done with gym equipment in the gym? I have free
weights, benches, etc.. but I only work out at home which I
love especially with Craig Ballantyne’s programs. – Susan

Answer from Craig:
Hi Susan, yes, all of the workouts include just a bench, a
ball, and free weights. You don’t need barbells or fancy
gym machines. It’s a typical Craig Ballantyne style set-up
in terms of equipment, but with the latest fat burning
techniques to really push your results to new levels.

And if you get the follow along online videos, you’ll get to
do the workouts with me and watch me work just as hard as you.

Q: I know it just came out but I was wondering if I could do
traditional intervals right after workouts. Thanks. The
program looks great. – TT

Answer from Craig:
Whoa Nelly, you won’t want anything to do with intervals on
the same day as the workouts. No need to add them after
your workouts, trust me.

With the MRT-MCT-MFF combined with Joel’s nutrition, you’ll
get great results without spending an hour in the gym.

Join me in the 24-7 Workouts here.


Burning fat always,

Craig Ballantyne, CSCS, MS, CTT
Co-Creator, 24-7 Fat Loss

Best Beginner Fat Burning Workout – TT Beginner Workout B

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness, Videos | Posted on 06-11-2011-05-2008


This is the beginner level of Turbulence Training workout B. Start with the regular beginner level warm-up, and then we’ll use a set of dumbbells to do chest press and step ups.

For the chest press, you are going to lay flat back on a bench. Then, press the dumbbells up and in and then slowly take them down and out to chest level. After you’ve done all repetitions, without rest you will go into a dumbbell step-up.

To perform the db step-up, place one foot up on the bench. You will then use that leg to pull yourself up to the top position, and then slowly lower yourself down. Once you’ve completed all repetitions for the first leg, switch over and complete all the reps for the other. After all the repetitions for the superset are finished, then rest one minute and repeat one more time for a total of 2 supersets.

In the second superset you will pair elevated pushups with a one-leg hip extension. The elevated pushup can be down kneeling or in a full position. To get in position for the elevated pushup, place one hand elevated four to six inches on a block or a step, while the other hand will be flat on the ground. Next, perform six pushups with one hand up, and then switch elevated hands and perform another six repetitions. Be sure to keep your body in a straight line with your abs braced. This exercise will be a little more difficult then any other pushup exercise you’ve done.

Moving immediately into the one-leg lying hip extension, bend one knee while placing the other up in the air. In this position, your bent leg will do all of the work. So to perform the exercise, brace your abs and bridge your hips up. Make sure to come nice and slow on the way down. After you’ve done all ten repetitions for one side, switch over to the other side. This exercise involves a really strong contraction in your hamstrings and glutes. Again, once you have completed the superset, rest one minute and then repeat one more time.

To finish off workout B, we will do an abdominal superset, consisting of a plank and a bird dog exercise. For the plank, you will place your body in a straight line from toes to shoulders, and your elbows on a mat, hold this position for 30 seconds.

The bird dog exercise is not strenuous, but requires a lot of control in your midsection, while working little muscles in your lower back. So, with your hands and knees on a matt, lift your opposite arm and leg, keeping everything straight and flat. You will perform this exercise by alternating sides for six repetitions. Take a one minute rest and repeat the abdominal superset one more time.

Now you are finished the strength training portion of workout B and you can continue on with interval training followed by stretching.

Best Beginner Weight Loss Workout – TT Beginner Workout A

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness, Videos | Posted on 13-10-2011-05-2008


Hey, it’s nearly the weekend and I have another great video workout for you…

In this video Fitness Expert Craig Ballantyne shows you the Best Beginner Weight Loss Workout – TT Beginner Workout A.

Here’s the video you need to watch…

Enjoy :)

This is the Turbulence Training beginner level workout A. We will start with the first superset, dumbbell squats and pushups.

For the db squat exercise, you are going to start by holding a set of dumbbells in your hands at arm’s length, with your feet slightly wider than shoulder width apart. With your chest out, head up, push your hips back, squatting to parallel and then back up. Be sure to use a nice and controlled descent and then a strong contraction on the way up. In total, you will perform 10 repetitions of the dumbbell squat exercise.

Without rest, immediately move on to the next exercise in the workout, the pushup or kneeling pushup. Placing your body in a straight line, drop your chest down to just above the ground and press up with your chest, triceps and shoulders. Again, you will perform 10 repetitions of this exercise and then rest for 1 minute before repeating the superset 1 more times.

In the second superset, you will pair dumbbell rows with stability ball leg curls. So, for the db row, you are going to have the db in one hand, while the other hand is going to rest on the end of the bench as is the knee on the same side. Now, keep your back flat and bend your back knee, while planting the foot into the ground. Place the db at arm’s length, and then using your upper back and lats (a back muscle), bring your shoulder blade towards the midline and row that dumbbell up to your chest. It is important to pull with your back and to just use your arm to hold the db, making this not so much an arm exercise, but a back exercise. Do 10 repetitions for one side, then switch over and do 10 for the other.

Now, without resting, you will move on to the next exercise in the superset, the stability ball leg curl for 12 repetitions. Heels up, hips up and curl that ball back in with your hamstrings, being sure to keep your body in a straight line. Rest one minute and repeat that superset one more time for a total of 2 supersets.

We will finish workout A with a third superset of two abdominal exercises, the ab curl up and the side plank. So, for the ab curl up, lie on your back, one leg is bent and the other is flat (it doesn’t matter which), you can place your hands under your lower back to support it. Next, keep your head in a straight line with your body and curl your shoulder blades off the ground and then back down. Do 1 repetitions of this exercise and as you get stronger and fitter you can hold the top position for up to 5 seconds.

Next, move immediately into the side plank done for 15 seconds per side. If you find this too easy, then you can hold the position for 30 seconds. So, hold for 15 seconds on one side, and then 15 seconds on the other side, rest one minute and repeat that superset for a total of 2 supersets.

Now that you’ve finished the strength training you can move on to the interval training and then finish off with your stretching.

Fat Loss Interval Training

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness, Videos | Posted on 06-10-2011-05-2008


Hey, it’s Nigel…

In this video you will learn about interval training and how important it is for fat loss.  Fitness Expert Craig Ballantyne shows you 3 interval training workouts to help get you started on your fat loss journey.

Here’s the video you need to watch…

Enjoy :)

The interval training portion of your workouts is very important for fat loss. Not only has research shown that long, slow cardio doesnt work that well for fat burning, but studies also show that interval training works better to help you lose belly fat.

Unfortunately, just saying the words interval training can spare people, plus some trainers make interval training far too complicated for people who have never done interval training in the past.

The great news is that interval training can be done by everyone, even beginners, provided you have them exercise at the right level of intensity for their fitness level.

Generally, I recommend people use the stationary bike for their interval training workout simply because it is easy to transition between hard an easy and you don’t have to worry about falling off the treadmill or advanced sprinting. Also, you’ll need an extra warm-up with sprinting intervals.

In this example I am going to use the treadmill and I recommend doing your interval training immediately following your strength training. However, if you aren’t fit enough, then you can do interval training or cardio training on your off days instead. Just be sure to have 1 full day of rest. For your intervals, you will want to train 3 days/week.

Below I am going to detail 3 interval training workouts from the beginner preparation phase.

Workout A

Start with a 5 minute warm up, exercising at a slightly harder than what you’d do for a regular cardio pace. For example, if you normally do 3.5 mph, then do 3.7 mph for 3 minutes.

This would be at a subjective 7/10 intensity level. So if your regular cardio was at a 6/10, then think about that intensity and then go a little bit higher. This will allow you to exercise harder than you normally would if you went for 30 minutes straight.

After 3 minutes at a 7/10 intensity it is important to bring it down to a nice, easy 3/10 intensity for your recovery. At this pace you will remain for 2 minutes and it will allow you to work extra hard when you bring it back up to the 7/10 intensity.

Do this for a total of 3 total intervals of hard and easy, counting as one. Finish with a 5 minute cool down. This interval training workout will last a little over 20 minutes.

Workout B

This interval training workout is a little more difficult than workout A. Complete your warm up and then do 90 seconds at an 8/10 intensity. This would almost tire you out after 90 seconds at this pace, and then follow with a 2 minute recovery at a 3/10 intensity. Complete for a total of 5-6 intervals, followed by a 5 minute cool down, lasting a total of 20-25 minutes.

Workout C

This is a high intensity cardio workout. To complete workout C, you will perform 20 minutes of straight cardio at a 6-6.5/10 intensity. So this would be something that tires you out after 20 minutes and something you couldn’t do for 25 minutes. Again, begin with a 5 minute warm up, 20
minutes of cardio, and follow that with 5 minutes of cool down.

Do each of those workouts once per week at the end of your resistance training workouts and youll burn fat fast.

Medicine Ball Ab Workout Exercises

Posted by Nigel Jeal | Posted in Abs, Articles, Fitness, Videos | Posted on 01-10-2011-05-2008


OK, it’s the weekend and time for your next challenge…

Today I’m going to share with you some more ab exercises…

In this video you will learn how you can get ripped abs with this medicine ball ab workout.  Fitness Expert Craig Ballantyne shows you exactly how to perform the medicine ball abs  workout and get a flat stomach with six pack abs.

You’ll need a medicine ball to perform the workouts but it will be the greatest investment you will ever make. You will be shocked at the results you will achieve with this workout.

Here’s the video you need to watch…

Enjoy :)

Youre about to discover an amazing medicine ball abdominal exercise circuit published in Men’s Health Medicine magazine from the December 2008 issue.

If you’ve seen the magazine, then you will have seen there are a lot of crunches and even some sit-ups in there. But, if you’re not an advanced college athlete, then you probably don’t need to be doing those exercises. You especially want to avoid those types of exercises if you sit at a desk all day and have lower back problems.

So, I’m going to take most of the exercises from that program and do them in this circuit, but replace the sit-ups and crunches with alternative versions that are still effective for your abs, but easier on your lower back.

This is going to be a 10 exercise circuit, with 20 repetitions per exercise. If you’re advanced, then you can use a medicine ball; otherwise you can use a basketball, or a soccer ball.

You will start the medicine ball abdominal circuit with the big circles exercise. So, place the ball above your head and then bring it down and around, and up the other side, and then around again. Continue this motion for 10 repetitions, and then switch directions for another 10 repetitions.

The second abdominal exercise is the Woodchopper. To perform this exercise, place the ball out in front of you and swing the ball straight up and down, making sure to squat down while bringing the ball down. Repeat for 20 repetitions.

Once you’ve completed all of the Woodchoppers, then move on to the Golf Squat Chop. Start with the ball beside your head and then bring the ball down to the opposite foot and then right back up. As you are returning the ball to the starting position, be sure to twist your hips slightly and raise that opposite foot. Complete 10 repetitions for each side.

After the Golf Squat Chop, you’ll move onto the Squat Press. With the ball in front of you, squat down, and on the way up, press the ball above your head. As you squat down, bring the ball down with you and then back up again. Again, perform this exercise for 20 repetitions.

Next up in the medicine ball circuit is the Plank Rollout. To do this abdominal exercise, place your elbows on the medicine ball, and then roll the ball out and in while in the plank position. Complete 20 repetitions for this exercise.

Once you’ve finished all the repetitions for the plank rollout, quickly move on to Mountain Climbers. Place your hands on the ball while down in the push-up position, and bring your knee up to your chest, performing 10 repetitions per side.

The next exercise is the McGill Crunch, named after Dr. Stuart McGill. In this abdominal exercise, one leg is bent which helps to take the stress off of the lower back. So, lie flat on your back, with one knee bent and place the ball above your head. Next, you will curl up, just lifting your shoulders up off the ground, and then back down. Perform 10 repetitions for each knee.

After the McGill crunches, you’ll move onto a diagonal Lunge Chop. For your starting position, stand with your feet hip width apart, and the ball raised above your head. Now, you will step into a forward lunge and swing the ball diagonally across your body, and then back up. Be sure to alternate sides, completing 10 repetitions per side.

Next, you’ll perform the Medicine Ball Rollout. So on your knees, place your hands on the ball in front of you. Roll the ball out, making sure to keep your back nice and straight and then back in. In this ab exercise you do not need to go out very far, but just enough to feel a stretch in your abdominals.

Finally, you’ll finish off with the medicine ball Jackknife exercise. Again, you will be using a shorter range of motion. To get in position for this exercise, place your body in the push-up position, place your feet on the ball, and then bring your knees in as much as possible. Perform 20 repetitions and that’s it!

5 Best Lower Body Kettlebell Exercises You Can Do Anywhere

Posted by Nigel Jeal | Posted in Abs, Articles, Fitness | Posted on 26-09-2011-05-2008


By Craig Ballantyne

In this workout you will learn the 5 most powerful lower body kettlebell exercises you can do to gain muscle and burn fat. But, perhaps more importantly, is with these exercises you will begin to realize the flexibility kettlebell workouts offer in terms of convenience and lifestyle.

The first exercise is the Double Kettlebell Front Squat. So, start out by holding the KBs at shoulder height, push your hips back (don’t bend at the knees first), break parallel, squatting as low as you can while keeping your abs braced. Then drive back up.

The next exercise is called the Tactical Lunge, or a regular lunge with a twist. First, lunge backward and as you are lunging take the KB underneath your front thigh and switch hands. Alternate sides. Be sure to keep your torso upright throughout.

The next lower body KB exercise is the Pistol Squat. So, place the KB at chest height and balance on one leg with your other leg out in front. Next, squat down as low as you can go, and drive back up. Do all reps for one side and then switch.

The 1-Leg Rear Deadlift is another great exercise to do using kettlebells. The previous exercises work the front of the thighs, whereas this will focus a lot on your hamstrings. So, hold the KB with both hands in front of you, balance on one leg and push your hips back. Now, to come back up, you will squeeze your glutes and hamstrings for a powerful contraction.

The last exercise is the Turkish Get-up. And although this is a great ab exercise, in fact it, like all the other exercises mentioned here, is an excellent total body exercise.

So, from a laying down position, hold the KB overhead with arm extended (do not let your elbow bend) and bend the leg on the same side as the arm holding the KB. Next, you want to lift your torso up and get into the lunge position and drive up. Now, to return back to your lying down position, drop your opposite knee to the ground, then your opposite hand, followed by bringing your leg through to the front and then drop your torso down and slowly lower back down to the ground, all while maintaining that pushed out position with the arm.

These are some incredibly effective exercises for your lower body that can be done in only a small space with just one or two kettlebells. Simple, fast, and supremely powerful.

Get more FREE sample fat burning workouts at:

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.

Discover more kettlebell workouts to help you lose fat, do more pushups, and build ripped six pack abs in less workout time than ever before.

6 Minute Abs Supersets

Posted by Nigel Jeal | Posted in Abs, Articles, Fitness, Videos | Posted on 24-09-2011-05-2008


OK, it’s the weekend and time another challenge…

Today I’m going to share with you some advanced ab exercises…

In this video you will learn how you can work your abs with this 6 minute abs superset workout routine, by the way, don’t worry…there’s no crunches and no sit-ups.

You’ll also discover new ab exercises, the plank, the bird dog and x-cross body mountain climbers.  You will need a stability ball to perform the ab rollout exercise but you can pick one up cheaply at your local sports store.

Fitness Expert Craig Ballantyne shows you exactly how to perform the 6 minute abs superset workout routine and get a flat stomach with six pack abs.

Here’s the video you need to watch…

Enjoy :)

Try them out and leave your comment below!

This is the third system of 6-minute abs, and in it you will do two sets of supersets, two times each.

To start out, you’ll do a side plank for 20 seconds on each side. For proper form, position your body in a straight line with your hips forward. When switching sides be sure to try and limit the rest period as much as possible.

Immediately after the plank exercise go directly into stability ball rollout for five repetitions. So, with your knees on a mat, and your hands out in front on the ball, roll the ball out, stretching your abs, and then contract your abs to bring the ball back in. For this exercise you want to ensure your back is straight at all times.

Now you will rest for 30 seconds and then go back and repeat the superset one more time.

Once you’ve finished the first superset you’ll start the next set with the bird dog exercise. So, kneeling with your hands on the ground, you will raise the opposite arm and leg, holding the top position for 3 seconds. Then slowly bring back in and switch sides. Do this for six repetition per side.

The second exercise of this last superset is the X-body mountain climber. From the push up position, you will then bring your knee across your body to your opposite elbow, back out and then switch sides.

Once again, when you have completed all the reps for the mountain climber, take a 30 second rest and then do the superset one last time.