20-Minute Fat Loss Workout Ideas

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

If you’re sick of fluffy weight loss workouts that aren’t giving you any results, then you will love this interview where Hardcore Strength Coach Zach Even-Esh grills me on advanced Turbulence Training for Fat Loss  methods.

Zach Even-Esh: Craig, thanks for taking the time out of your insane schedule to talk with us. Tell us a little bit about yourself, your clientele and your overall training philosophy.

CB:
Zach, I’m a Strength & Conditioning coach in Toronto and I write for Men’s Health and Oxygen magazine.

I work extensively with clients on advanced fat loss for busy people. I’m also the training director at grrlathlete.com where we provide advanced female exercise info.

ZEE: We have a growing number of hard core men and women leading busy lives but still love to train hard. How do you train individuals like this and still get kick butt results?

CB:
I use supersets, moderately heavy weights (allowing 6-10 reps per set), limited rest interval periods, advanced bodyweight exercises, and interval training. These efficient and effective principles are the foundation of my Turbulence Training philosophy.

Turbulence Training workouts are designed to crank up the body’s metabolism because of the intense demands imposed during the workouts.

After the workout, your body has to work hard (i.e. burn calories and repair muscle) to fully recover and return to a normal, resting state (that is why I compare my Turbulence Training workouts to the Turbulence encountered in an airplane – a neat little analogy that people really like and find easy to understand).

I tend to stick with traditional weight training exercises, however, it is easy to adapt the Turbulence Training principles when using strongman implements and advanced bodyweight exercises.

For intervals, I tend to stick with 30 seconds of work and 90 seconds of active recovery, although it will vary between workout phases and for athletes of different sports.

The great thing about heavy weights and intervals is efficiency. You don’t have to do either for more than 20 minutes to get a great response. So if you are a busy executive looking to get lean, build muscle, and lose fat, you can get a great workout and shower in less than 30 minutes per day.

Combine Turbulence Training with the right nutrition, and you are well on your way to success.

By the way, we’ve got a secret bonus for everyone that invests in Turbulence Training – although I guess it’s not so secret anymore!

Anyways, you’ll see what it is when you start your Turbulence Training journey with the fat loss program.

ZEE: If you were limited to a 20 minute fat loss workout, what would that work out look like?

CB:
Providing the individual is injury free, we will move through a general warm-up circuit of bodyweight exercises (3 minutes), and then into specific warm-up sets for the first superset of exercises (2 minutes).

Then we will spend 5 minutes on the first superset pair of exercises, and then 4-5 minutes on another superset pair. We might finish with a third superset pair or some ab work, and a 2 minute cool-down if it is necessary based on the individual’s fitness level.

On non-weight training days, we would do intervals. It would look like this:

5-minute warmup
12-minutes on intervals
3-minute cooldown

The point is, you can get a lot done in a short amount of time.

ZEE: What nutrition approach do you use?

CB:
I had Dr. Chris Mohr, Ph.D., put together the Turbulence Training Fat Loss Nutrition Guidelines.

I strongly agree with Dr. Mohr’s common sense, easy to follow principles. There is nothing extreme about his plan. It is very healthy and effective for fat loss.

I don’t think that people need to exclude fruit from their eating (in fact we should aim to eat at least 3 servings, and preferably berries, grapefruits, apples, and oranges), but instead we should avoid white, processed carbohydrates from a bag or a box.

Foods that should be in every healthy person’s nutrition plan:
Green Tea
Almonds
Broccoli
Berries
A variety of lean protein sources

Basically, for nutrition, just choose healthy, whole natural food.

ZEE: Last question Craig. What is the greatest misconception that you find people to have when it comes to performing better and looking better when they come to you. In other words, they tell you everything they have been doing in hopes of getting results but the results simply aren’t there. Are there any common mistakes going on here?

CB:
Most of the time I try and get people to be honest with themselves and realize they have to change things if they want to improve.

A lot of people really just want me to approve their current workout (when it is clearly not working). But in reality, they have to change their workouts drastically to finally get results.

And most people think they are eating better and using a better program than they really are.

Even when most people they list out their food intake (as I have them all do on fitday.com), some people (including some trainers that I train) still don’t see the obvious problems in their diet.

I suppose it is human nature not to see our own shortcomings, so it is helpful to have a professional review your training and nutrition or even an honest, knowledgeable friend.

ZEE: Craig, I can’t thank you enough for letting me grill you with questions.

Always happy to help,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author

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 Men’s 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 www.TurbulenceTraining.com

Tweet This Post

Losing Weight Accidentally

If you stop and think about how many people you know who have gained weight in the past year, or the past 5 years you can probably name quite a few people. You might even be one of them.

Now think of all the people you know who have lost weight over the past year, or the past 5 years…

It’s probably a lot less people. I’m sure there are many people who couldn’t even name one person they know who has lost weight, and I guarantee the number is far lower than the number of people you know who have gained weight.

The point is that nowadays the norm is to gain weight, and the exception is to lose weight. This makes weight loss rare. And if you can do it you will be one of the select few individuals who have managed to do something that almost nobody else can do.

Gaining weight seems to happen to us completely without our awareness. It’s very easy to overeat at social events, holidays, special occasions, long weekends, heck just sitting in front of the tv and snacking too much can do it. And getting to the gym on a consistent basis is a challenge for most people too. So there is no shortage of weight gaining events that we’re faced with on a daily basis.

But what about random weight loss events? There doesn’t seem to be too many occasions that cause random weight loss. Can you even think of one?

I’ve thought of three.

1. Maybe getting the flu, when you lose your appetite for a few days.

2. Getting dental work when you can only drink from a straw for a few days.

3. Going through a traumatic emotional event like a bad break up and that leaves you distraught and with no appetite.

These are the only events I can think of that cause random unplanned weight loss, and all three of them are very rare and none of them are comfortable. In fact they all suck.

Waiting to get into one of these situations isn’t a great way to lose weight, I personally would rather follow an eating style that causes weight loss with minimal effort (and without the dental work or a traumatic emotional event!)

For me the only way that I have found to lose weight that seems literally unconscious is Eat Stop Eat. By just adding in this one change to your eating pattern you can start losing weight as if by accident.

The closer you can get your weight loss eating routine to automatic the better it will work. If you’re dieting and it feel like ‘work’ then odds are you’re going to give up on it sooner or later. The less it feels like work and the more it feels like it is just happening the more sustainable it is.

This is the real key to lasting weight loss and this is why Eat Stop Eat works so well. It’s as close to accidental weight loss as you’ll ever get. Give it a try and see if you can ‘accidentally’ lose weight today.

John Barban MS

Tweet This Post

Turn Your Dreams into Reality

I don’t know about you, but when I first started trying to tap into the power of manifesting, I had quite a few frustrating “failures”. I still have not got it perfected for sure but it gets better!

If you’ve been trying as hard as you can to get it right–well, that’s your first problem (the TRY part!)

But the second thing is–it’s really so much easier than you think once you understand a few key elements to your manifesting success.

The great Bob Proctor has the answers for you if you are still looking!

[Bob Proctor Shows You The Way]
You may remember Bob from The Secret–and from the absolute gold mine of knowledge he shares all over the globe.

Now Bob sits down with Ryan Higgins from Mind Movies for a fascinating conversation explaining exactly where effective visualization begins.

He just has such a fantastic way of laying it all out, I’m sure you’ll get a whole new perspective that will actually be very exciting for you.

In my opinion, this kind of conversation is way overdue when it comes to the essentials and TRUTH about the Law of Attraction and how it all works.

Because it’s simply not just some flight of fancy or make-believe exercise–the Universal and unchanging laws that make EVERYTHING happen for you are grounded in science!

Now don’t get nervous or anything–you don’t have to be able to unravel an equation or know a test tube from a Petrie dish–all you have to do is step up to the plate and agree to make this a habit you do every single day…

[Practice Makes Perfect--How To Manifest ANYTHING You Want]

The biggest mistake most people make with manifesting is throwing in the towel when what you want doesn’t materialize immediately. Hey, it doesn’t work like that!

I mean, on the one hand, it works so darn fast it will make your head spin–especially when you consider how hugely this can transform your life forever. It DOES take some time, with a dedication to visualizing what you truly want in your life every single day. But it doesn’t have to be difficult or complicated, or even very time consuming. It just has to be done regularly like clockwork.

When you do that ONE thing, hold on to your hat–because some really incredible, almost magical, things will start to happen in your life!

[Feels Like Magic But It's Real]

The magical part is so real, Ryan explains exactly how he vaporized a whopping $70K in debt in only three short months. If you’ve got some financial “issues” you’re really going to want to watch this very closely–it could be the key that unlocks the door to your best life yet.

So take a look–and get started doing exactly what Bob says. You’ll find it just could be the missing piece of your manifesting puzzle. And be sure to let me know how things are going for you OK? To your manifesting success,

Michael

P.S. Have you ever thought about how you’ve been programmed since you were a kid to accept whatever life hands you? No offense, but that is the biggest load of horse puckie since Columbus said the world was flat! You can truly RE-program your thinking to attract the most astounding things into your life. Just watch the video, OK?

[Bob Explains It All--RE-Program Your Thinking!]

Tweet This Post

Success vs. failure with social media

That’s right. Don Crowther — the Big Kahuna of social media… and the guy who created the breakthrough social media training program SMARTS — just posted a free, new video called “Social Media Doesn’t Work.”

Check out “Social Media Doesn’t Work” here
Social Profit Formula

Now, I must admit, when I first heard about this video, I was flabbergasted. I mean, what in the heck is the world’s #1 expert on social media doing bashing social media? Has he lost his marbles… or has he just seen the light?

Turns out it’s neither. You see, Don readily admits that for most people social media doesn’t work. And the reason is simple: it’s because of a costly mistake that most social media marketers are making right now.

…a mistake that will doom your social media efforts to failure.

And a mistake that explains why so many are saying, “social media doesn’t work.”

Watch “Social Media Doesn’t Work” here
Social Profit Formula

The good news is, on this eye-opening video, Don shows you the deceptively simple, but highly effective secrets that can turn it all around and let you finally start making money with social media.

These are the same secrets Don, his clients and his students have been using to rake in millions of dollars using social media to market their products and services.

And here’s something else: Don is also going to give you a downloadable worksheet that shows you in just 5 minutes precisely how well you’re doing with social media. You’ll quickly discover whether you’re wasting your time, or are on your way to making serious money.

Believe me, this video and worksheet are crucial if you want to find success with social media.

Check out “Social Media Doesn’t Work” here
Social Profit Formula

Last thing: the video has been specially formatted so you can watch it on your iPhone, iPad or iTouch without any hassles or delays.

I urge you to check out the video right away — and then start putting Don’s ideas to work in your business right away.

Enjoy,

Michael

P.S. By the way, Don also shares some remarkable social media success stories on the video — from companies that are doing social media right. And he names names.

Watch the “Social Media Doesn’t Work” video here
Social Profit Formula

Tweet This Post

The Weight Loss Battle Is Won or Lost In Your Mind

Here’s an article by Brad over at Eat Stop Eat. Hope you enjoy!

Have you ever stopped to take an inventory of all the things you currently do for weight loss, fitness, nutrition and your health in general?

If you do you’ll quickly find out what you’re doing for your body that is working and what you’re doing that might not be working so well.

You might be following a regular workout routine, and have some nutrition guidelines like ‘never drink calories’ or ‘always choose the low fat version’.

But if you honestly take a really good look at everything you’re doing, can you honestly say which things are working and which things aren’t?

And specifically what is working for weight loss?

Weight loss seems to be more of a mental battle than a physical one. Sure there are some hunger cravings to deal with every now and then, but 90% of the battle is in your mind. If you can win the battle in your mind you can also win the battle around your waist or butt (or wherever you store your fat).

The most important thing you can ever do to lose weight is to re-program the way you think to believe that not only is weight loss possible, but that it’s possible for YOU.

Whatever thoughts you hold in your mind will become reality regardless if they are positive or negative.

I can best explain what I am talking about by a rather Profound Statement:

Our Brains become magnetized with the dominating thoughts that we hold in our minds. And, by means which no man is familiar, these magnets attract us to the forces, the people, the circumstances of life which harmonize with the nature of our dominating thoughts*

This is a quote from Napoleon Hill, and believe it or not it explains EXACTLY what I’m talking about.

Because if you bend and twist this quote, you get this:

It is up to YOU to choose to believe that you DESERVE to lose weight.

(And you can’t wait, not even another day. You need to choose to believe RIGHT NOW!)

Every day that goes by that you don’t take action, is a day that you learn to accept that you DO NOT DESERVE to lose weight.

And if you don’t believe you deserve it, it’s never going to happen.

Positive thoughts alone will NOT create weight loss… (You can’t ‘wish yourself thin’)

You need a plan

And Eat Stop Eat is that plan. Eat Stop Eat Link

Eat Stop Eat is a PERFECT map that lays out EVERYTHING you need to do to lose weight while maintaining your muscle mass.

And it’s much simpler than you probably think.

It is not complex nor is it confusing.

Everything that you need to do (and everything you don’t) is clearly laid out for you.

But it’s up to YOU.

Everything you need is RIGHT HERE in Eat Stop Eat. Eat Stop Eat Link

It’s completely up to you to take action, TODAY.

So Eat Stop Eat is a belief that you deserve to lose weight, AND it’s the plan to help you get there, but if it were just a plan, it would be an average book at best.

It will open your eyes to just how simple weight loss can be, and how you can lose weight without totally complicating your life. There is nothing preventing you from losing weight besides your own mind…

…And it’s time to change your mind.

Get Eat Stop Eat, change your mind and start losing weight today. Eat Stop Eat Link

Your friend,

Brad

Hope you enjoyed this article! Have a great week!

Tweet This Post

Blogs are crawling off, into forgotten corners of the web and just blinking out of existence at a sickening pace. (Suicidal Blogs)

Why?

Because blog writers are fickle and selfish, all they care about is becoming popular and and making a bunch of money. If the blog they write does not perform the way they want it too, they neglect it, to the point it can no longer take it, then it dies. This is really sad but it is true.

Can we really blame the author of the blog?

No, because, no one can expect, to throw love at a blog, day after day and never get kind of return.

There’s a great new PDF called “Talking Down A Suicidal Blogger” designed to show bloggers how to get more in return from the blogs they write, . It is all about the “secret” methods that all the “guru” bloggers have been using all along right under your nose.

I don’t want to spoil the surprise and be like the jerk at the movie theater who tells you the ending before the show, so I’ll let the report speak for itself. After all, it is free so why not grab it yourself, here now.

I can blurt out the “secrets” here and now, it sounds so simple! However, you really need to see the whole report to get the maximum affect. When you open the PDF and get a chance to see the examples and the mind maps you will get so much more than I can explain here, without plagiarizing this well written publication. This will really work and  I am expecting you to get more readers and profits almost immediately!

I enjoy writing this style of blog post because someone already did the work of explaining the “secrets” for me, while I get to receive credit for passing along valuable information to you.

Don’t let your blog commit suicide. Show it the love you once gave it the day you wrote your very first post. Only this time around, you will have the knowledge of the “secrets” and they will unlock the hidden pleasures only a writer and a successful blog can share.

Here is the link again Talking down a suicidal blogger to download your own free copy while they last.

Saving the life of a suicidal blog will never be easier.

Tweet This Post

MaxBlogPress Ninja Affiliate

Maxblogpress Ninja Affiliate Review

Tweet This Post

Are You Suffering From Anabolic Slowdown?

Let me guess, you’re probably thinking “What the heck is Anabolic Slow Down?”

With your weight training experience you probably already know what I’m talking about…you just didn’t know it had a name.

Simply put, you just can’t continue to gain pounds and pounds of muscle year after year.  In fact, if you stop and think about it, when was the last time you really gained a serious amount of noticeable muscle?

Probably been a while hasn’t it?

Can you remember the last time you really grew and added serious muscle mass and serious strength? If it’s been a while then you know something has happened to slow down your gains.

It’s commonly referred to as a plateau but nobody seems to be able to explain exactly what causes it.

Well Brad Pilon thinks it’s something called “Anabolic Slow Down”.

You know this happens and you probably feel like you’re taking crazy pills because it seems like nobody else in the fitness and muscle building industry ever talks about it.

But don’t worry, you’re not the only one, this happens to EVERYONE who is an experienced lifter.

The bottom line:

Everybody who trains hard enough eventually suffers from Anabolic Slowdown which is a combination of metabolic, mechanical and physiological reactions to weight training that make it next to impossible to gain any more muscle.

And this doesn’t mean your workout isn’t effective, it’s actually quite the opposite. The better your workout is the faster you will reach this advanced plateau state called anabolic slow down.

So how do you know if you have anabolic slow down?

Well Brad Pilon is about to blow the lid off of the bodybuilding and supplement industry on thurs June 10^th when he talks for the first time about Anabolic Slow Down and the Anabolic Continuum.

But most importantly you’re going to learn a radical new approach to busting through muscle building plateaus.

Based on a well studied but seldom talked about field of research he has developed a new tool; an assessment guide to determine if you’re suffering from anabolic slow down.

First of all this guide is the first and only one of its kind and probably one of the most important documents you’ll ever read if you take your muscle building seriously and want to ignite new muscle growth.

Secondly and most importantly this Thursday June 10^th is the exclusive teleseminar about anabolic slow down, the anabolic continuum and the new strategy Brad has developed to overcome the problem of anabolic slow down.

This is a MUST ATTEND event, you simply cannot miss this one. This is a free teleseminar and probably the only one that will ever be free so get in and secure your spot while you still can.

I think there are 2000 spots available and from what I’ve heard they’ll be filling up fast.

Simply go to this link and sing up for your free copy of the assessment guide(read it and fill it out before the teleseminar) and secure your spot on the Teleseminar.

CLICK HERE TO GET YOUR FREE ASSESSMENT GUIDE AND REGISTER FOR THE TELESEMINAR  <– Anabolic Again

If your muscle building effort needs a kick start this is going to be the most important event you attend all year.

It’s time to get Anabolic Again,

Michael

P.S. Brad has told me that this is the only time he’ll be offering both the assessment tool and the teleseminar for free so you should jump on this opportunity.

Click here to get your assessment guide and secure your spot in the teleseminar: CLICK HERE  <– Anabolic Again

Tweet This Post

3 Great Reasons Why Intermittent Fasting Is A Good Idea!

You may not have heard of intermittent fasting, and so you may not know why it can and should be a part of your workout and fat loss plan. Intermittent fasting is the practice of abstaining from all but water for a period of usually 24 hours to help with the goals associated with fat loss and weight loss in general. The way in which it helps in this arena is by cutting out a full days caloric intake, while still being able to maintain a full workout schedule. Let’s look at three main reasons I believe that intermittent fasting is a good idea for anyone serious about fat loss and muscle building!

The primary reason I’m fond of a workout plan that involves intermittent fasting is that it promotes maximum fat loss. Most people employ these types of fasts two days a week while working out, and this means they are effectively cutting out a full two days caloric intake from their weekly consumption. This combined with your workout can and does have a dramatic effect on the pace at which you lose excess fat. By working out while doing these fasts, you are attacking your goals with a two-edged sword, slashing it from both ends of the spectrum.

The second reason would be that this type of fasting allows you to maintain a moderate to intense workout load while still maintaining your energy and metabolism. Many people think that fasting drains both of these aspects, and while that is true for other, particularly longer fasts, for intermittent fasting the opposite has proven to be the case. You often have more energy and a higher metabolism while engaged in this type of fasting, making it the best of both worlds. Many other fasts are so debilitating that you are left at the end of the day so drained you are unable to do anything. Intermittent fasting is not like that at all.

The third reason why I believe intermittent fasting is a good practice to include in your workout plan is that it has beneficial aspects to it that are a little less easy to see, but of great benefit all the same. There is a cleansing of your system that takes place with any fast, as your body adjusts to less content being put into it. There are also undeniable psychological benefits, such as a very affirming sense of accomplishment that can help you in many areas of your life. Knowing that you are not a slave to food is a major part of that.

I’m a firm advocate of intermittent fasting as a way of enhancing your fat loss and workout routines. There is in my mind no faster way of getting maximum fat loss while still being able to handle a full workout load. Investigate it today. I think you might be surprised at the results you’ll come up with!

Brad had created a workout/intermittent fasting program second to none. Check it out. It is called Eat Stop Eat

Tweet This Post

Most things that sound too good to be true are just that.

But sometimes, something comes along that might actually be too good to be true.

And that’s kind of the way I reacted the first time I heard about Eat Stop Eat by Brad Pilon.

The first time I heard about it I thought there is just no way it could actually work, I wasn’t even sure if Brad was being serious or not.

The concept was simple enough, a flexible form of intermittent fasting, but was that all it took to lose weight?

After hearing him out I was became more convinced and once I actually tried my first Eat Stop Eat style fast I became a true believer.

And that’s when I realized that we’ve all made dieting and weight loss far too confusing and difficult, it really is simple if we let it be, and that’s what Brads book does…it simplifies weight loss to an almost stupid level.

I can tell you right now that the book is about a flexible form of intermittent fasting where you take a certain degree of time ‘off’ between meals.

But the real genius of the book is the science behind fat loss and the freedom it gives you from the trap of ‘dieting’.

Eat Stop Eat helps un-complicate the idea of weight loss and how to eat for weight loss, and maybe most importantly it provides a way to enjoy the process of losing weight.

I know that just thinking about trying to diet scares some people to the point that they can’t even get started.

But what if it wasn’t scary, what if it was actually something to look forward to (of course the weight loss itself is something to look forward to) but I’m also talking about the process.

Eat Stop Eat is unique in it’s approach to weight loss, and most of the people I know who follow it actually really enjoy the process and don’t consider it a diet at all but rather a lifestyle.

I can’t really explain it as well as Brad does in the book, and now you can also listen to him explain it with the new audio book that he has just released.

Brad has offered to give you the audio book for free if you decide to pick up Eat Stop Eat within the next 72 hours…

Get your copy of Eat Stop Eat and the free audio book today: –> Click Here

I suggest you pick it up and take advantage of the free audio book giveaway (because hey, everyone likes free stuff).

The book is well researched, the audio book is a great bonus, and the best part is you can start using the techniques he teaches in the book immediate, as soon as your done reading/listening.

It’s really that simple, and the weight loss results come fast, like within the first 24 hours fast!

Ask yourself this:

“Am I afraid of failing on yet another complicated and impossible diet”

“Is that what’s stopping me from trying to lose weight?”

If you said “yes” then you’re need a new approach to weight loss that is simple and removes all the complication of dieting, in short you’re ready for Eat Stop Eat.

It has totally changed the way I look at food and weight loss and it’ll do the same for you…no more second guessing yourself, it’s time to change.

Get Eat Stop Eat now (while the audio book is free) and get your new body.

Click here to get started today: –> Click Here to Order

P.S.

Don’t wait till tomorrow, because tomorrow never comes, go to Eat Stop Eat and start losing weight today.

Click here to get started today: –>Click Here to Order

Tweet This Post