How to Gain Muscle & Lose Fat

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 18-05-2011-05-2008


By: Craig Ballantyne, CSCS, MS

Are you ready for my famous “gain muscle or lose fat” chart?

I know this is going to make a few people mad, but it’s the truth about whether a guy should lose fat or gain muscle. If he doesn’t stick to my recommendations, he won’t get the ripped abs and muscles he wants.

I often get scrawny guys asking me how to lose fat, when they have no muscle underneath the fat…they think they will look good if they “get ripped”, but in reality, will look like they are starving. They should focus on gaining muscle instead.

This is a harsh lesson in reality, but too many guys are trying to lose weight when the focus should be on gaining muscle.

In fact, through my experience in working with athletes and dozens of men in the gym trying to lose fat and gain muscle, I’ve come up with a height-weight chart that determines whether or not you should lose weight.

Here’s the chart identifying the cut-off weight for muscle building, and the rule below.

5’6″ – 140 pounds
5’7″ – 145 pounds
5’8″ – 150 pounds
5’9″ – 155 pounds
5’10 – 160 pounds

And so on. For every inch taller, add 5 pounds. For every inch shorter, subtract 5 pounds.

For example, if you are 5’8″, 150 pounds, you should NOT be focusing on losing weight. You need to gain muscle if you want to look good on the beach and have muscle. Focusing on weight loss would be the worst thing you could do. If you do, you’ll look like crap, and practically anorexic, to be blunt.

Instead, you must focus on gaining muscle. This will improve the appearance of your body, and take you from a stick-figure to a lean, muscular physique with a better chance of seeing your abs.

And don’t worry, you’re not going to look huge. At 5’8″, a guy would have to be at least 180 in order to be considered “jacked” or “huge”.

And the best news of all? Because skinny guys are untrained, simply starting a muscle building program will give them maximum fat loss and muscle gain at the same time. They are going to get the best of both worlds.

To use Turbulence Training to gain muscle and lose fat, simply stick to the weight training workouts only. Avoid the hard interval cardio for at least 4 weeks as you gain muscle, and eat extra calories right after your workout (as well as having a bigger breakfast than normal). These two changes will
allow you to gain muscle and lose fat.


Craig Ballantyne, CSCS, MS
Author, Turbulence Training

The Truth About Beginner Fat Loss Workouts

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness, Getting started | Posted on 16-05-2011-05-2008


The last thing you want a beginner to do is long, slow,
boring cardio workouts.

Two reasons why:

1) Beginners will get an overuse injury from doing too much
exercise volume too soon.

I had many new clients come to me after injuring themselves
trying to get back in shape by doing excessive cardio. Please
don’t make the same mistake.

We had to spend weeks rehabilitating their injuries before
we could kick their fat loss workouts into high gear. 

2) Long, slow, boring cardio doesn’t very work well – if at
all – for fat loss.

Research has shown that doing 300 hours of cardio (6 hours
per week for 50 weeks) resulted in only 5-6 pounds of
weight loss in American men and women.

That’s a waste of time.

So what’s a better beginner fat loss workout?

Let me explain.

FIRST, we start by doing a general bodyweight warm-up circuit.

Most old-school workouts tell you to do a 10-minute warm-up
on a treadmill, but that’s a waste of time.

How does a treadmill prepare you for a total body workout?

Answer: It doesn’t. Jokes on us when we waste our time with it.

In the Turbulence Training workouts, you’ll get proven
bodyweight circuit warm-ups that get you ready for fat loss.

SECOND, we do a lot of bodyweight resistance training, often
while lying down on a mat.

That’s right, you’ll discover how to work your body and
burn calories while LYING DOWN.

You’re going to be shocked by these exercises. In the
Turbulence Training Beginner Workouts, you’ll see how to
use total body exercises to burn fat with little or NO
equipment, all done in the comfort of your own home.

THIRD, we finish off with interval training.

And YES, beginners can do interval workouts.

Here’s how I know this:

1) Researchers have used interval training in all types of
populations, such as overweight beginners and even in
cardiac rehabilitation (talk to your doctor though first,
of course, if you have any medical conditions).

2) Research shows that subjects PREFER interval training
over long cardio. So there you go, I’m not the only one who
thinks cardio is boring – even subjects who volunteer for
research studies would rather do interval training.

3) The most important interval training fat loss research
study was performed on overweight beginner level women.

That study found that women who performed interval training
on a stationary bike lost more belly fat than woman who did
long slow cardio.

Case closed.

Fortunately, with the Turbulence Training Beginner Workout
program you also get my “Bodyweight Cardio” program that
replaces interval training if you don’t have a bike.

You can get that workout, plus three more beginner fat loss
workouts here – all for less than the price of a greasy
large pizza meal from one of the big chains: 

Beginners can lose fat very fast with these workouts,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

How to Break Bad Habits

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness, Getting started, Information | Posted on 14-05-2011-05-2008


By: Craig Ballantyne, CSCS, MS

We all have bad habits. Mine are checking email too frequently,
being unorganized, and not always eating enough to fuel full
recovery from my workouts.

Your bad habits might include too much snacking and cheating on
your nutrition plan, coming up with excuses to skip exercise, or
watching too much TV.

Bad habits are the reason we need coaches. One of my coaches is Lee
Milteer, who gave me the exercises below, that I want you to go
through to help you break your bad habits.

If you’ve been trying to lose fat and get lean by yourself, but
with no luck, isn’t it time to get professional help & social

It’s hard to change. I know it. I battle against my bad habits all
the time, just like you do everyday. But each day I also make an
effort to overcome the bad habits, just as you should have a plan
in place to overcome your bad weight loss habits.

Don’t let insecurity, fear of failure, or the fear of the unknown
hold you back from making changes. Don’t be a victim. “Give yourself
PERMISSION to change,” Lee says.

So let’s take action. Print this email out. Now write down 3 excuses
you are using to avoid making the changes you need to succeed.


How have these excuses affected your life? What have the excuses
stopped you from achieving? Write down 3 very important things that
you have missed out on because you’ve allowed yourself to make


Now how do you feel when you fall victim to one of your self-
sabotaging excuses?

What benefits do you get from the excuse? Is it simply that you get
to remain in your comfort zone? That’s a big one for me. If I can
convince myself that I need to check my email, then I get to remain
in my comfort zone and avoid the hard work and fear of failure that
comes with writing an article. Or is it the fear of the unknown
that is holding you back? Write down 3 ways you benefit from making


So now we both know why we’ve created our excuses – to avoid
something. All we need to do now is find a way to overcome these
bad habits. I want you to write down 3 behaviors you want to stop.


Now write down why you end up doing it…were you bored, fearful,
lazy, etc.


Now give yourself the permission to change. “Envision the rewards
you will get when you make the change to your life and habits,” Lee
tells us. Give yourself a powerful list of reasons for fixing the


Working on bad habits everyday will give you an incredible boost
in self-esteem and confidence. With each small successful
improvement you’ll build confidence to take on the bigger, badder
habits that are holding you back.

Remember, everyday we are a work in progress. You might have bad
days, but as long as you make overall improvement each week and
month – that is all that matters.

Lee also recommends charting your progress. I have said many times
before that you need to keep records of your workouts and
nutrition. Only then will you know what works and how much
improvement you have made.

And finally, get social support. Don’t expect to do this alone.

One research study from Stanford University concluded social
support was the #1 factor for success in an exercise program.  

Get in shape for summer fast with Turbulence Training,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

My Diet Secret

Posted by Nigel Jeal | Posted in Articles, Diet, Health, Information | Posted on 12-05-2011-05-2008


By: Craig Ballantyne, CSCS, MS

I’m not a “low-carb guy” by any means, but I have found something that works wonders for fat loss. And it does involve cutting back on whole-grains.

Back in December, I substituted more fruits and vegetables for any whole-grains in my diet, and I was as lean as I’ve been in years with this approach. So if you’re trying to lose fat and look better than ever this summer, try this approach.

Here are some easy changes to make.

a) Instead of having toast for breakfast, have an apple.

b) Usually have a side of rice at lunch? Have 1 cup of broccoli.

c) Typically have a bowl of cereal at night? Have an orange and an ounce of pecans (or walnuts or almonds), instead.

Think I’m out to lunch?

Check this study …

(For science nerds like me, here’s the reference: Amer. J. Clin.
Nutr. 85: 1465-1477, 2007.)

Woman on a low-fat diet that ate more fruits and vegetables lost
more fat than another group of woman on only the low-fat diet.

After 1-year, the low-fat, fruits and vegetables group (LF-FV) lost more weight than another group of woman on the low-fat (LF) diet only.


The LF-FV group reported being less hungry, thanks to being able to eat more food than the LF group.

So you’ll eat fewer calories if you are filling up on fruits and
vegetables, while keeping un-necessary fat out of the diet.

And isn’t the summer a great time to implement this program? With watermelon, berries, apples, and cherries all in great abundance, you can satisfy your sweet tooth naturally, while burning fat with the Turbulence Training fat loss workouts at home.


Craig Ballantyne, CSCS, MS
Author, Turbulence Training

5 Simple Tips to Build More Muscle and Lose Fat at the Same Time

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness | Posted on 02-05-2011-05-2008


By Craig Ballantyne
Certified Turbulence Trainer

I was recently in Chicago at a seminar doing the “road warrior” and I used the hotel
gym to do Workout D from my current personal 4-week program.

My workout went like this:

Big Shoulder Warm-up (I have a video on my youtube channel showing what I do)

1A) DB 1-Arm Shoulder Press – 3×6
1B) Chin-up – 3×8-12 with a 4 second eccentric (lowering phase)

2A) Seated Row – 3×12
2B) DB Rear-Deltoid Raise – 3×15

This gives your upper back a pump, which is weird if you’ve never had one before.

3A) DB Triceps Extensions – 4×8
3B) Supersetted with stretching and more shoulder mobility exercises like stick-ups.

That was it. Nothing too crazy, because it was a hotel gym. I always plan my Workout D
to be light and “portable”, because I never know where I’m going to be at the end of the
week, but I’m almost never in a gym with barbells.

Obviously that program focuses on building upper body muscle.

And building muscle has been a big topic on the TT Member’s forum lately, from both
men AND women.

I recently answered a member’s question and gave him 5 ways to tweak a traditional
Turbulence Training workout to get more muscle building from it.

Here’s what I said…

1. Stop doing interval training.

Listen, you’re not going to lose your fitness or cardiovascular health benefits if you stop
interval training for 4 weeks. It’s not a big deal.

If you want to build muscle, intervals will not be a big help.

So stop intervals, or at the very least cut the interval workouts in half, or even better,
just do 1 interval training session per week.

2. Add 200-300 calories to your post workout meal.

You know the drill here. Your muscles are hungry to replace the carbohydrates burned
during the training session, and your muscles need some – not 50grams – but some
protein – 20 grams is enough.

3. Add 200 calories to breakfast.

If you are coming off a low-calorie fat loss diet – let’s say 1800 calories – then adding
500 total (split between after your workout and at breakfast) will be a good place to start
your “muscle building while keeping fat off” efforts.

4. Keep off-day activity light. I recommend doing extra foam rolling, mobility moves,
light bodyweight training, stretching and just walking around. The great thing is that
you can split this up, so you don’t have to do it all in one session. You can do a morning
walk, some stretches before work, some shoulder mobility exercises at lunch or breaktime,
and a little bodyweight circuit before or after dinner. Again, check out my youtube
channel for over 200 exercise videos – lots of ideas at

5. Finally, the extreme tweak – Do resistance training up to 4 days per week.

Stop all intervals. Switch to an A-B-Off-A-B-Off-Off routine, doing only resistance training.

Use TT2K4 for this, from the main Turbulence Training manual here: 

The first thing to note about this program is that it is an Upper-Lower split.

So you can adapt it to a muscle building program by using it on an A-B-Off-A-B-Off-Off
type schedule and by removing the interval training.

BUT only follow this for 3 weeks because you would be doing the workouts 6 times each.

Also, if you do that, take OUT the shoulder press from one of the Workout B sessions to
cut back on shoulder training a little.

Here’s workout A from TT2K4

1A) DB Incline Press – 6 repetitions
No rest.
1B) DB Rear-Deltoid Raise – 10 repetitions
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

2A) DB Row – 6 repetitions per side
No rest.
2B) DB Floor Press – 8 repetitions
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

3A) DB Triceps Extension – 8 repetitions
No rest.
3B) DB Incline Curl – 8 repetitions
Rest 1 minute & repeat 2 more times for a total of 3 supersets.


Get the complete Turbulence Training manual here: 

Five simple tweaks to a proven workout system that will help you build muscle,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

PS – This would be a perfect program to use in the 11th TT Transformation Contest.

Fat Loss Body Transformation Workout

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 25-04-2011-05-2008


By Craig Ballantyne, CSCS, MS

Why does it seem like every Turbulence Training Transformation
Contest winner uses the TT for Buff Dudes and Hot Chicks
workout program?

It has such an odd name, but it is easily the most popular
program used by contestants in the final four weeks of their
dramatic body transformations.

Let’s take a look at this at home fat burning workout to see
what makes it so special and effective for fat loss.

There are three fantastic short, burst workouts in this
program, and one of them uses a secret type of bodyweight
interval training never-before-seen in any other Turbulence
Training program.

Plus, there’s a secret way of contracting the muscles in every
repetition in this program unlike any other program before it.

This special method activates more muscle fibers and depletes more
glycogen, and therefore should put more turbulence on the muscles –
therefore resulting in more calorie burning – therefore resulting
in more fat loss – and in more Buff Dudes and Hot Chicks.

The workouts also contain more of a specific type of exercise
that always make a workout more difficult. You can expect to
sweat more, grunt more, and perhaps curse at me a little more
than usual.

But that’s okay, I can take it. Do your worst, because you’ll
be feeling it tomorrow, but loving the results too.

If you’re ready to join the Transformation Contest Winners
and use the most popular TT program, “TT for Buff Dudes and
Hot Chicks”, you can get it here: 

You’ll also receive a bonus workout called, “TT Transformation”
that I created as a follow up to “Buff Dudes-Hot Chicks”

I know – it’s a really silly name.

But the results are incredible,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training and programs with silly names

PS – Just say no to slow boring cardio on an empty stomach.

Use this program instead: 

This program is proven to be the best for TT Transformations.

Advanced Fat Burning Interval Workout

Posted by Nigel Jeal | Posted in Abs, Cardio, Fitness, Information, Videos | Posted on 18-04-2011-05-2008


My friend Craig Ballantyne has just released a new video…

Step #1 Watch the video
Step #2 Go Here

Enjoy :)

Talk Soon