6 Pillars of Nutrition

Hey everyone, hope your having a great weekend.

Here is another nutrition article by Mike Roussell over at
Your Naked Nutrition Guide . Like I said the other day, I highly recommend his product. I have it and it is clearly written and takes a lot of the guess work out of nutrition. I plan on writing a bit more about it in the near future. Here is Mikes article:

Six “Pillars” of An Effective Nutrition Plan


We all want results. Whether it is more muscle, less fat, or both. We want results. You can lift all the weights you want and grind out session after session of interval training but if you aren’t paying attention to what you are eating then all this effort is a waste. The #1 most important part of any fat loss or muscle growth program is nutrition.
Nutrition is confusing though right?

There are new “discoveries” being reported by the media almost every day. It is a full time job keeping up with all this information. Fortunately you can get that body you want…. you can achieve that lean, muscular body that you’ve been coveting by consistently applying relatively simple nutritional guidelines.

I call these guidelines the 6 Pillars of Nutrition. Here they are:

1. Eat five to six times a day.

2. Limit your consumption of sugars and processed foods.

3. Eat fruits and vegetables throughout the day.

4. Drink more water and cut out calorie-containing beverages (beer, soda, etc.).

5. Focus on consuming lean proteins throughout the day.

6. Save starch containing foods until after a workout or for breakfast.

These rules are the key to unlocking your best body. As you can see by looking over the list, the 6 Pillars of Nutrition are not based on fads or diet crazes. No, instead they are the results of the distillation of piles of nutritional information into the most effective strategies described in a practical manner so that you can apply them to your life today.

The first question I get about the 6 Pillars of Nutrition when my clients are initially exposed to them is “Don’t I have to count calories?” No. No calories counting. I have recently had a client lose just under 50lbs of fat in 3 months by following these principles. No calorie counting, no measuring food. Why make it more complicated than it has to be?

We all live busy lives right? Nutrition can’t be a focus during the week. It needs to be automatic. That’s what makes these principles so powerful. They make nutrition a no-brainer. If you are obsessing over calories, macronutrients, and grams of insoluble fiber please stop. Outline an eating strategy that falls in line with the 6 Pillars of Nutrition. You will spend less time fussing over what to eat and the changes in your body will astound you.

If you still insist on most closely monitoring your food intake I still don’t recommend that you count calories or grams. I always say no one eat 14 grams of fat, they eat 1 TBSP of olive oil. It only makes sense to track and monitor actual amounts of food right? This is why I created the Naked Nutrition Serving system where I outline when and what type of foods to eat and you just pick the foods you like - not calories, not grams, but actual amounts. This approach is practical and it delivers results.

Go to Your Naked Nutrition Guide . to find out more.

I hope you have a great day. Stay strong.

My Son's Birthday, part 2

Ok, so we had a great day yesterday celebrating my sons birthday.
and I may have indulged a bit more than I had wanted...... so shoot me already!

I had some pizza, some cake, some ice cream....

But I did get my workouts in which minimized the damage. Jack still takes an afternoon nap so while he was sleeping, I did a bodyweight workout that lasted about 17 minutes. Afterwards, I was sweating pretty good and feeling ok about the mornings indulgences.

Here is what I did

chin ups x max
bulgarian split squats x 10 each leg
close grip push ups x 20
box jumps x 15

I did the circuit 4 times with about a minute rest between each.

The workout helped to decrease the damage I did calorie wise. I felt alot better after the pizza and ice cream and was ready to hit the pool in the afternoon.

In the end though, the day was about Jacks birthday and not how bad I screwed up with my eating plan. Your only 3 once and we wanted to make his day special. We accomplished that and I didn't skip anything because it wasn't ' healthy'.

Hey, we all need to live a little right!?

My Sons Birthday Bash!

Today, my son, Jack is three!

We have tried our best to make today very special for him. He got his favorite breakfast, french toast ( we used high fiber bread which he loves!) and later today we are going to one of those kids places where you eat pizza and play games. Should be fun.

Yes today is a day to loosen up a bit. I had some french toast but I paired it with eggs and vegetables.

I am going to have some pizza, but probably only two slices.

This morning I did some interval cardio outside doing hill sprints. Took me about 20 minutes to warm up, do 5 sprints up the hill and cool down and stretch.

This evening, we are going to the pool, and while I won't workout there, is providing me with some great outdoors time with my family. This evening, I plan on doing a fast body weight circuit to cap off the day.

It is ok to have a fun day with your kids and not be super strict with your eating. Planning your day to include exercise that burn calories and keep your metabolism ramped up, help to minimize the damage.

It is also important to know that most days following a few simple eating rules will help to keep the fat off and the right exercises can help strip the fat off and keep it off.

What ever happens today, I know it is going to be fun! Kids birthdays are great. I wish I was a kid again!

Check out www.busyguyfatloss.com for more info on fat loss eating and workouts.

Fat Loss Nutrition

I am not an expert on nutrition, I just know what works for me and for anyone that I have shared my tips with. Nutrition is not rocket science, we just make it out to be that way. I came across this article by nutritionist MIke Rossell. I have His book, Your Naked Nutrition Guide, and I found it to the point. It is no fluff and simple common sense type approach to eating that pretty much anyone can follow. Check out his article.

Why Diets Fail and How to Prevent it.
Mike Roussell

Losing weight is easy. Anyone can lose weight. Everyone at one point in their lives has lost weight. Keeping the weight off isn't easy. Most people can't keep the weight off. Everyone at one point in their lives has put weight back on. Scientific studies have shown time and time again that diets and dieting don’t work. That’s right “scientifically proven” not to work. Now that is a headline you won’t see very often.

Recently a group of scientists looked at the outcomes of 14 different long term weight loss studies. The initial weight loss in these studies, like most, was great with the participants losing an average of 31 pounds. However at the end of a 4 year follow up period the participants had gained back an average of 24lbs! 7 of these 14 studies actually showed that the participants gain back MORE weight then they had lost. This example, unfortunately, is not the exception but the norm. Countless long term weight loss studies yield disappointing results upon their conclusion.

What is the problem here?

Part of the problem lies in how scientific studies are set up. Randomized clinical trials are seen by many as the gold standard of scientific research. In a randomized clinical trial a participant is randomly assigned to a treatment group, meaning that they are randomly given a diet to follow.

This is the problem. If you are randomized to a low carb diet but you hate red meat then you are set up for failure; because as soon as you can get off the diet you will. Weight loss studies also don’t allow for a “break-in” period. With my clients it can take 2-6 weeks before they are fully following the Naked Nutrition Plan. When you can ease into nutritional changes they are more likely to “stick” over the long term. In weight loss studies people are given a diet and they need to follow it exactly starting from day 1. As a result people rely purely on will power to get then through. This never results in the formation of long term habits and the weight eventually gets put back on.

While many scientific studies have failed to elicit long term weight loss there is one on-going study that has set the standard for successful long term weight loss – The National Weight Control Registry. The National Weight Control Registry, established in 1994, was determined to figure out what are the keys to long term weight loss. There are currently over 5,000 members that report back regularly answering questions about their weight, diet, and behaviors. As I mentioned yesterday the average weight loss over a 5.5 year period is 66lbs! Not many people are able to keep that much weight off for that long. Here are some interesting statistics about the National Weight Loss Registry participants.

* 78% eat breakfast every day.
* 75% weigh them self at least once a week.
* 62% watch less than 10 hours of TV per week.
* 90% exercise, on average, about 1 hour per day.

How many of the above items do you do? I hope all of them. These are all simple but extremely effective practices. World renown speaker Brian Tracy says the key to success is finding what successful people do and copy it. Copy these people.

Another interesting fact about the participants of the National Weight Loss Registry is that 98% of the people say that they needed to modify their food intake in some way to lose weight. This speaks to the great importance that needs to be placed on nutrition. Successful weight loss plans do not just include exercise. The key is diet and exercise.

Here are some more tips for long term weight loss.

• You need to find a diet plan that works for you. If you love meat, don’t try to become a vegetarian because you think it will help you lose weight.

• Don’t try to be perfect right away. Make gradual changes to your nutritional plan as not to shock your system. Gradual changes seem more natural to your body, making it less likely that you are going to relapse.

• Choose a nutritional plan that is rich in fruits, vegetables, lean protein, and a variety of fats. Don’t pick a crazy fad diet – gimmicks don’t last.

Now you know why diets fail and how to make them successful. Look at your own nutritional plan, where does it fit? Is you plan setting you up for long term success? If not reread this article and make the necessary changes so that you can keep the weight off permanently.

Mike Roussell is a nationally renown sports nutritionist studying to receive his doctoral in nutrition at Penn State University. Mike coaches people from a variety of background (athletes, business professionals, house wive, etc) in achieving the body of their dreams. Mike has distilled down his extremely effective approach to nutrition in the manual Your Naked Nutrition Guide. Go to www.NakedNutritionGuide.com to find out more.

Unrealistic Expectations

Every January 1, millions of people all over the world decide that this will be the year they finall get in shape.

By February 1, most have forgotten about fitness and health and are back to the same sad habits that got them fat in the first place.

Why does this happen? Well, for starters, they have unrealistic expectations. They think that they should begin to see results almost immediately. When, after a week, they still can't see their abs, they get frustrated or give up. Then they go back to doing all the bad habits they did before. It is a yearly cycle, and they can't break free.

Know that fat loss is going to be tough. It is going to take some work, in fact, a lot of work. Set short term and long term goals. Do something every day that moves you closer to your goal.
Instead of saying, " this won't hurt my fat loss efforts too much.", say this, " does this help me move closer to my goal or move me away?" Be honest with yourself and slowly you will gain momentum and the fat will begin to come off.

It will not happen in a week, though you should see some improvements pretty quickly. Every day try and get better than the day before. Fat loss is hard and knowing this will make it easier.

Sounds strange, but it is true.

Todays Fast Workout

Today I was pretty busy, as I am most days. Heck, a wife, two kids, both under 3, and a full time job, it is a wonder I have any time at all to workout!

My secret is short, fast, effective workouts. I utilize compound moves that work large amounts of muscle so I don't have to spend a half hour working my back by doing worthless exercises.

Today I used my homemade sandbag and chin up bar. I also threw in some bodyweight moves as well. Here is what I did:

sand bag lunges 2 x 5 each side
mixed grip chin ups 2 x as many as possible


30 reps of the following exercises done in circuit fashion:

bw squats
pushups
jumping jacks
mountain climbers
hip bridge

2 x through this circuit.

That was it. It took about 15 minutes to get through everything, and I was tired, not wiped out, but tired.

You don't need long workouts to get fit. Check out www.busyguyfatloss.com for more great workouts that get you lean without taking a lot of time.

Beach Bound

I am heading for the beach for the weekend with my family. We are going to be staying with some friends of ours, it should be a fun trip.



It is always tough when you go away because you get out of your fitness routine. Nothing wrong with that but it can be easy to totally let loose and eat whatever you want and do no exercise.



Letting loose can be ok too sometimes. This weekend though, I want to try and stick to my regular eating habits and training routines as much as possible. Will it be easy?



No. It will take some preparation. Here are some things I am doing to make sure I don't fall off track.



1. pack plenty of nuts, fruit and some protein bars for the trip. Many people don't eat more than two or three times a day so I need some snacks.



2. Focus on body weight training. I do this alot anyway so it is not tough for me. Body weight training can pretty much be done anywhere so I plan to do double sessions Saturday and Sunday, a few minutes each in the morning and afternoon. This will help keep my metabolism ramped up and minimize the damage of some of the less than optimal food I may eat.



There you go. I am excited about the weekend and plan on having a lot of fun making sand castles with my kids. I won't obsess about food or exercise. I have a plan and I am prepared.



Have a great weekend.

2 Quick Fat Loss Tips

In order to get lean, you have to expend more energy than you take in. I am talking about calories. Eat less calories and/or burn more calories and you lose fat. I am in favor of a combo approach, moderate calorie deficit with more enrgy expenditure. You can eat more which I think has a psychological effect, at least for me.

Before you do anything though, you need to do two important things first:

1. Know how many calories you are currently eating

2. Creat a calorie deficit


You can't get where you need to go unless you first know where you are at. Sounds logical and it is. It seems so obvious but so many people start a fat loss program and simply eat less. they have absolutely no idea how much they are even eating. Maybe they are not eating enough in the first place and now they are going to eat less!

You must get an accurate measure of how much you normally eat over a give amount of time. Three days is common with one day a weekend day. Make them consecutive. Write down everything you eat for three day. I mean EVERYTHING. Include the milk you put in your coffee or the piece of candy you had. Everything!

Get a calorie book or use an online calorie database and figure it all out. From there you can go onto step 2.

Create a calorie deficit.

Now that you know how much you eat, you now need to create the deficit. You MUST take in FEWER calories than you currently eat to lose fat! There is no other way about it. If you are currently eating 2000 calories a day on average, begin with a small reduction, say 250 calories for a few weeks. Along with your current workouts, you should begin to lose fat.

This is where figuring out your calorie levels is so important because now you can manipulate your calories up or down by making a few simple changes. Need to cut 500 calories a day, replace a meal with a protein shake and cut a meal size in half. This is just an example but shows you how easy this can be.

You can also create a deficit by exercising. The more you exercise the higher the deficit. I advise a bit of both. Moderate calorie cuts and increased exercise intensity and or volume. The combination of these will get you on the right path to your fat loss goals.

You’ll never get anywhere with your fat loss efforts without doing these two critical steps. Fat loss does not happen by accident, it happens with consistent daily actions.

Resting for Fat Loss

Tired?

Sore?

Sick?

Felling run down?

These are just a few pf the many signs of over training. Over training is not just something that is kind of bad...it is bad.

You need to rest sometimes. You cannot go balls to the wall all the time.

Make sure you are getting 7 to nine hours of sleep a night. This may be hard for many but you really need to make this a goal. Most North Americans are grossly sleep deprived.

Take some time of from your workout routine. You should have planned rest cycles built into your training plan, say one week every two months or so. I personally never have to do this because I miss days because of my family, job or other situation and cannot maintain my normal routine. It is usually a day or two here and there. I don't stress about it because I am consistent with my training and plan my weeks in advance. If it looks like I may miss a workout, it is not a problem.

Eat wholesome foods. Skip the junk food, you know better any way! Eat as much natural unprocessed food as you can. It has the most nutrients which will help you recover and maintain your energy. If it comes in a bag or box, don't eat it!

Remember, no one is perfect. Accept that you are going to miss a few workouts here and there. You more than likely need the rest anyway. If you are tired and need a break, take one. It won't hurt you. In fact probably will help.

Busy Guy Fat Loss is Here!

Hey every one. I am proud to announce that my e book, Busy Guy Fat Loss , is finally ready for download on Clickbank.com!

It has been a long journey to get everything set up but finally it is ready. So I urge you to go to www.busyguyfatloss.com and have a look. I am selling it at a discount right now, $29.97, and plan on raising the price in the very near future. Act NOW and grab your copy at this low introductory price.

Now that the book is ready, I plan on trying to be on this blog more often. I hope to hear from anyone that has comments.

Summer is almost over but it is NOT to late to start a fat loss program. Stay tuned for some interesting articles and posts coming up!

Work the Principles

You have heard me say it before that fat loss is simple. I also say that it is not easy. Knowing that it is simple but not easy makes it easier. Does that make sense?



Follow these principles for fat loss and you are guaranteed results.



1. Create a calorie deficit.

You must use more energy than you take in to lose fat. There is no way around this. You can do this by eating less, spending more or a combination of both. I suggest a combo approach.

You need to know how many calories you are currently eating. Then subtract between 250 and 500 per day. Coupled with an increased expenditure through exercise, you will be golden.



2. Perform whole body workouts at least 3x per week.

Full body workout routines are more efficient and also cut down on injuries as you are not working some muscles several days in a row as in many split routines. Focus on large compound moves. They burn lots of calories because so many muscles are being used and add in incomplete rest periods and your metabolism will be boosted for many hours after the workout.



3. Eat whole, natural foods.

Try as much as possible to stay away from packaged, processed foods. Stick to the basics; lean meat, fruits, vegetables and nuts. Foods that have few ingredients are the ones that will transform your body.



4. Do interval cardio.
Science has proven that interval cardio is more effective at fat loss than traditional cardio. It is more efficient and the risk of injury is lower. It takes half the time of regular long slow cardio and you get better results. Whats not to like?


There you have it, my fat loss principles. They are all basic and the basics are what work every time. The principles work if you work the principles.

Why I have been away...

I have been absent for the last several weeks. I have been getting a fat loss program together that will be released soon. I decided to write all my methods out because so many people were asking me what they should do to lose their belly fat and get the six pack they want.





Since I am a husband and father of two little ones, I wrote the program for busy guys everywhere. My program will help you crush all of the lame excuses you have for not working out and why you have let yourself get so out of shape.





- I don't have time





- I don't belong to a gym





- I have a wife, a kid or a job or whatever








Blah blah blah, I have heard it ll before. When you get tired of looking at your gut in the mirror, you will get off the couch and get moving!





Go to www.busyguyfatloss.com and check it out!

How important is workout intensity for fat loss?

You see people all the time in gyms doing the same things day after day, week after week and not changing. They lift the same weight, walk at the same speed on the treadmill, or the worst sit on the bike and read the latest 'entertainment magazine' . What a waste of a life!

Your body will never change unless you give it a reason to do so. If you constantly lift the same weights, you will continue to look the same. How do we fix this?

Intensity is the key to changing you body and ultimately, losing body fat. Using more weight though is not the only manner in which to up your intensity. Here are a few other methods.

Take shorter rest periods

Lift faster

Lift slower

Do the same amount of work in less time

Go farther, faster

Use super sets and tri sets

These are just a few of the variables you can manipulate to up your intensity. The bottom line on this is that nothing will change unless you change things. Your body is not going to change into a sexy lean physique until you give it a reason to, so up the intensity and see your results speed up.

Former Fat Guy - Rob Cooper

I came across an interesting blog today....http://www.formerfatguy.com/. It is by a guy named Rob Cooper who lost about 300lbs or so, down from almost 500 a few years ago. He did it by following a natural path....clean living, better food choices and exercise.





No gimmicks here. If you have a chance, go check his site out. I was only there a short time but I intend to go back. His blog has been up since 2004 so there is a ton of content.



His story is well documented on his site...again, check it out. It was actually pretty scary to read about his lifestyle. Sadly, I doubt that it is all that uncommon for many obese people.

Until later..

Steve

Fat to Fit

Most people seem to over complicate things when it comes to fat loss and weight loss in general. There are no secret methods, magic diets or potions to take.

Hard work and discipline is what you need.

I think the main reason people try and then fail at fat loss, is that they don't want to work hard enough to see the results they say they want.

Want to lose 10 lbs this month?
Very doable but it will require hard work:

consistent training
consistent, clean eating
dedication to your goal

This is very simple but not easy for most people. Let's face it, fat loss is tough! If it wasn't, every one would have a 6 pack!

Here is your Fat to Fit guideline:


Getting fit and losing fat requires some work, hard work in fact. But losing fat does not have to be confusing. Here are your steps to get from fat to fit.

Step 1: Lift Weights

Lifting weights will build muscle and burn fat by boosting your metabolism. metabolism a big And it just plain makes you look better.

Step 2: Perform Interval Cardio

Interval cardio burn more fat after the workout than traditional cardio.It is also very efficient, requiring only about half the time as a typical cardio session. Busy guys cannot afford to waste time doing non efficient workouts, so include interval cardio.

Step 3: Eat More Protein

Protein keeps you feeling satiated longer which is great for when you are cutting calories. It also has a high thermic effect, meaning it requires costs your body more energy to processing it. It also, of course, aids in building muscles and recovery.

Step 4: Eat more Fat

No, not fried fatty foods! Good healthy essential fats. Foods that are high in good fats are nuts and nut butters, olive oil and fish. When you are trying to losing fat, you need to eat fat. A low fat diet has no place in a fat loss program. Fat, along with protein keeps you full longer.

Step 5: Eat More Fiber

Most people don’t get nearly enough fiber in their diets. Try to eat about 30 grams or so a day, more if you can. Focus on fruits and vegetables and whole grain, high fiber foods. Read the labels! Chances are, the farther from its natural state a food is, the less fiber it has.

Step 6: Cut calories

I saved this one for last because it is the most misunderstood, but yet the most basic. You need to cut calories to lose fat. Don’t be fooled by the claims of eat all you want diets. The bottom line is that to lose fat, you need to take in and/or burn less calories than your body requires to maintain itself. Nothing drastic here, start with 250 to 500 calories a week and continue until your fat loss stops. Once you reach a plateau, continue to cut. You also should be increasing your energy expenditures. More exercise will amount to you being able to eat more and still maintain a deficit.

Use these tips top jump start your fat loss program. The basics will get the job done every time. Fat loss is not complicated. Follow the basics, work these principles and your fat loss efforts with take off!

Turbulence Training Q & A

Yesterday I might have shocked you with the underground info about the Turbulence Training program. In fact, I received so many questions from curious readers that I had to follow up today with a Q'n'A message about the program and all the great gifts Craig is giving away.
So here are the answers to your questions from Craig Ballantyne himself...

Q) What is Turbulence Training?
Answer: Turbulence training is my method of doing strength training and interval training in one workout. So that you get in and out of the gym whether it's your home gym or whether it's a commercial gym. You get your workout done in 45 minutes.

TT starts with a 5-minute bodyweight warm up and then we do strength training for 20 minutes, whether it's bodyweight training or dumbbells. Sometimes we use barbells but most people with train at home so we just use dumbbells and bodyweight exercises - no fancy equipment needed.

Then we finish with 20 minutes of interval training. We are using the most efficient and effective training methods. The stuff that gets you the most results in the least amount of time. So we are not doing long, slow cardio sessions and we're not doing 5 or 6 day per week bodybuilding training programs.
It's like the old business principle - 80% of your results come from 20% of your efforts - so why do endless amounts of cardio and redundant strength training exercises?

Do only what you need to do and then get out of the gym.
Turbulence Training was designed because you asked for fast fat-burning, muscle-building workouts that could be done at home.

Turbulence Training is... "The single most effective fat loss training system in the world today. I've used it. I've studied it. It works faster and more effectively than any other method." Alwyn Cosgrove, CSCS, Men's Health Training Adviser.

By avoiding the hassles of commercial gyms (i.e. pushy sales people, smelly patrons, disgusting locker rooms, crowded parking lots, and out-of-the-way drives), you can save time and your hard-earned pay by working out in the comfort of your own home.

"I am actually getting twice the results in half the time. I no longer feel bound to the gym struggling for the smallest result. On top of that I can't praise your customer service highly enough, you have been amazing! For the price I paid, I have received so much more than I anticipated. Many thanks and all the best." Heidi Sinclair

Q: Will you PLEASE tell me if I can gain muscle and lose fat at the same time. My trainer says you can do it, but all the other people at my gym say it's IMPOSSIBLE! Help!

Answer: I agree with your trainer. It IS possible. With the right program, great nutrition, and a positive attitude, you can achieve incredible changes.
With the right exercise and nutrition program you can maximize the benefits of your hormones to gain muscle and lose fat, all at the same time.
This answer could be the subject of a whole book, and maybe some day it will...but for now, just at leave it at this: I've designed the Turbulence Training workouts and nutrition plan to get the most mileage from your hormones when it comes to getting lean and burning calories.
Stick with your trainer or Turbulence Training, and show all the un-believers just how possible it is!

Q: I'm suffering through a major fat loss plateau right now. Will Turbulence Training help?

ANSWER: Some of the major reasons for fat loss plateaus include:
- Using the same workouts over and over and over again for extended periods of time.
- Not including enough high-intensity strength training and interval training.
- And choosing inefficient isolation, machine-based exercises instead of standing, multi-muscle exercises.

The best fat loss workouts are designed with variety, intensity, and efficiency in mind so that you get more results in less time.
That's why the Turbulence Training workouts change every 4 weeks, and you'll use only exercises that train multiple muscle groups at the same time - thus burning more fat with each repetition.

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

"In only 27 days, I have really noticed positive changes in my body. I am fitting into size 32 jeans, not since high school have I one this. I can tell that I am changing my body composition just by looking in the mirror, I am more vascular, leaner. I feel great and as each day goes by I look forward to the next challenge, the next workout. I owe this to the TT training, its awesome and I would recommend this to any person who wants to make positive transformations to their body. Thanks for everything." Brad MacMillan

Q: OK, so what are all of the TT Birthday Celebration bonuses again?

A: In addition to the regular Turbulence Training package, you get:

1) Fat Burning Meal Plans for Men & Women by Dr. Chris Mohr (Value $97)

2) Bikini Ready Abs by Holly Rigsby (Value $29.95)

3) 10-Minute Trouble Spot Workout for Women by Joey Atlas (Value = $27)

4) The Abdominal Exercise Index (Value = $77)

5) Kettlebell Fat Burning Workout Unleashed by Troy Anderson (Value = $47)

6) Home Gym Muscle Building Workout by Jason Ferruggia (Value = $79.95)

7) The Big 5 Fat Loss Turbulence Training Circuit Workout by Craig Ballantyne (Value $19.95)

8] TT for Amazing Lower Abs by Craig Ballantyne (Value = $19.95)

9) The Turbulence Training Hardcore Fat Loss 4-Week Program by Craig Ballantyne (Value $19.95)

10) A SIX-Month Basic Level Membership to the Turbulence Training Member's Area, where they can acccess the TT Discussion Forums, the TT Workout of the Month Video, & all the other exclusive fat loss information (Value $119.70)
Total Value of these 10 new bonuses is $537.45.

But remember: These new bonuses will ONLY be offered for 72 hours, ending 11:59pm on Wednesday, May 7th.
That's it for now. If you have any other questions that I didn't answer in this FAQ, then please contact me through my website at: http://www.turbulencetraining.com/contact.shtml.
I'm still pretty buried with all the email, but I promise will get back to you as soon as I can!

Sincerely,
Craig Ballantyne, CSCS, MS Author, Turbulence Training

P.S. What happens after this celebration giveaway is over?
Well, you can still get my Turbulence Training manuals any time in the future, of course, but the launch promotion bonuses will all be removed from the Turbulence Training webpage at midnight Wednesday, May 7th.

This is your first, last and only chance to take advantage of this fantastic opportunity to grab Turbulence Training AND all the extra bonuses in this great package.

PPS. Remember, there's no risk at all to at least TRY my Turbulence Training system because you have an 8 week guarantee.

That's more than enough time to take these programs for a "test drive" and see for yourself just how much fat you can burn or how much lean muscle you can gain.
Don't let summer pass you by...start burning fat today!

How to Burn Belly Fat Fast In Time For Summer

Hey Everyone,

I mentioned earlier that Craig Ballantyne at Turbulence Training was having a birthday sale until Wednesday night.

If you still have ugly belly fat and flabby trouble spots that you need to firm up before summer, then this is the most important message you're going to read all year.

Another winter has flown by, and I've been talking to a lot of men and women who aren't happy with the progress they've been making in their fat burning programs. And yet summer is only weeks away!

Everyone's been asking me for the fastest way to...

1) Burn belly fat fast, permanently
2) Get rid of the flab covering their arms and thighs
3) Flatten their abs
4) Fit into the smaller clothes and swimsuits they bought last year
5) And get this all done in only a couple of hours per week

You see, none of these folks have 90 minutes to spend at the gym each day, like most magazine workouts require.
But there is a way to lose belly fat and fit back into your old swimsuit, and it doesn't require you to even go to a gym at all.

I stumbled across a convenient program that will help you lose as much fat as fast as humanly possible with simple workouts that can easily be done in the comfort of your own home, without endless hours of BORING cardio, fancy equipment or expensive supplements.

So let me introduce you to my friend, Craig Ballantyne, who is the inventor of these fast fat burning workouts. He's been recommended by Men's Health magazine, Oxygen magazine, and even by Jillian Michaels, the Personal Trainer from the Biggest Loser TV Show...

Not only is Craig one of the top experts on short fat loss workouts, and a celebrity trainer featured on the Men's Health website, but it's also his BIRTHDAY this month.
And to celebrate he's giving away an outrageous amount of fat burning bonus workouts and meal plans to help you lose your belly fat and fit into smaller clothes before swimsuit season.

C'mon, don't you deserve better results than what you've been getting with slow cardio workouts?

Craig's Turbulence Training workouts have helped tens of thousands of men and women escape the prison of long workouts, crowded gyms, and more importantly, the shackles of unwanted, ugly body fat.

For years, Craig worked with men and women who had tried everything, including 90-minute workouts everyday and in some cases up to SEVEN hours of cardio per week, only to be left in frustration and near tears because these workouts just weren't burning fat.

But Craig knew there was a better way.

So he packaged his years of research and over 11 years of hands-on training experience into Turbulence Training, a routine that you can do at home, in only 45 minutes, 3 times per week, sparing you more time to live life and spend with your family and friends.
And as I mentioned, Craig turns 33 this month, but he's the one giving away the gifts. In fact, he's giving us over $537 of fat burning workout bonuses and meal plans to help every busy man and woman burn belly fat fast.

But these 10 bonuses will only be available for the next THREE days.

After Wednesday, May 7th, at 11:59pm, you won't be able to get all of these bonuses together again.

Now you've probably heard me talk about the Turbulence Training workouts before. In fact, I use them and I love them. They are so fast and let me exercise at home if I need to, so I can free up at least an extra hour in my day.
Plus, I've compared the results to long, slow boring cardio workouts, and Turbulence Training wins hands down.

In fact, the 1st-ever Turbulence Training Transformation Contest just finished, where the Grand Prize winner of $2000 lost 15.5 pounds of fat and 4 inches of her belly fat in only 12 weeks - and she didn't do long cardio workouts!

Plus, the second place finisher lost over 33 pounds of fat and 7.5 inches from his gut in only 84 days. Again, all without cardio.

And there were dozens of other success stories. In fact, it was so successful that there's another Turbulence Training Transformation Contest going on right now, and you can join to win up to $2000 just by losing your belly fat and changing your body.
It's a "lose to win-win" situation. All you need to do is get started with the Turbulence Training workouts today.

And I truly believe that the Turbulence Training workouts are the most efficient and effective fat burning programs available.
After all, if these workouts weren't the best, would the biggest fitness magazine in the world, Men's Health, feature Turbulence Training workouts on the Men's Health website?
Of course not, they have too much to lose. It's also no surprise to me that Jillian Michaels recommended Craig Ballantyne and Turbulence Training to the listeners of her radio show this past January.
(You can hear what she had to say when you visit Craig's site.)

With Turbulence Training, you have nothing to lose (except for fat!) and everything to gain (including more time for yourself, rather than spending your time indoors in your home gym in the basement or at a crowded, stinky, overpriced commercial gym).

Not only are the Turbulence Training workouts proven by both research and experience, but you also have a hundred percent satisfaction guarantee that you'll love the workouts. Or just return the program for your money back.

Now let me tell you more about the Turbulence Training workouts.

First of all, they can easily be done at home with a bench, an exercise ball, and dumbells (plus, a chin-up bar is also helpful if you are strong enough for bodyweight rows, chinups, and pullups).

Second, Turbulence Training features dozens of bodyweight-only exercises to burn your belly fat.

Third, thousands of men AND women (yes, women too!) have used the Turbulence Training workouts to burn fat in a very short amount of time and without long, slow boring cardio.
Craig has PROVEN time and time-again that you don't need to be at the gym everyday for 90 minutes.

In fact, the Turbulence Training workouts will only take 45 minutes, three days per week, and you can do everything at home.

No need for fancy, expensive gym memberships, or long commutes to an annoying "mega-club" where you have to compete for equipment (or worse, wait for a machine covered in the nasty sweat of the hairy powerlifter that used it just before you).
Turbulence Training is as straight-forward as any fat loss program could be.

You'll get the workouts done fast, avoiding useless exercises or any waiting around twiddling your thumbs.
Craig has cut the fluff so that you are using ONLY the best exercises that give the most results in the least amount of time.
That's why you burn more fat in less workout time. It's perfect!

If you've ever struggled to figure out what to do for your fat loss program, then worry no more. Turbulence Training spells it out, workout by workout, exercise by exercise, set by set, and rep by rep, for a full 16-weeks of advanced fat loss workouts.

Turbulence Training also includes 10 weeks of workouts for the absolute beginner to help any newcomer, no matter what your situation, get started on the best fat loss plan.
Remember, Craig has used this program with hundreds of clients in person, including many men and women who were beginning their fat loss journey at over 200 or even 300 pounds. It worked for them and it will work for you.

Craig's program also gives you dozens of weeks of bonus workouts that help you take your lean body to the next level of definition.(Not too mention all the cool new ab workout bonuses and the fat blasting Kettlebell workout you can get in the Birthday Bonuses available until Wednesday night.)
So while your New Year's resolutions might have fizzled out long ago, and you didn't lose the holiday pounds like you thought you would, you still have time to make dramatic changes in your body before beach season officially starts next month.

All of of your fat loss problems and body's troublespots will be fixed by the Turbulence Training program.

And you owe it to yourself to get Turbulence Training because you deserve a program that gets you results fast, not a program that makes you spend an hour on the treadmill each day while summer passes you by...You don't need to live in the gym to look great!
With all of the beginner workouts, regular TT bonuses, 16-weeks of advanced fat loss workouts, AND these 10 limited-time bonuses, you will have all the info you need to burn fat fast - and permanently.

The body you've wanted for so long can be yours, and in less time than you've ever thought necessary.

Get ready to experience a new body thanks to all the inches you'll lose, the pounds you'll shed, and the energy you'll gain in the next few days with the Turbulence Training fat loss program.

So let's get back to Craig's Birthday Celebration Giveaway, and the gifts that he's offering up for you...

Craig's put together the ultimate Turbulence Training package that contains not only the regular beginner and advanced workouts (and regular bonuses), but also an extra 10 new "Birthday Celebration" bonuses that are available only for the next three days, including:

1) Meal Plans for Men & Women by Dr. Chris Mohr and Jayson Hunter (Value $97)
If you're fed up trying to design a diet plan on your own, and not knowing how to eat within your "calorie recommendations", Dr. Chris Mohr's meal plans will show you EXACTLY what to eat at every meal. This "done for you" process will help you burn body fat with easy, delicious, healthy meal plans.

2) Bikini Ready Abs by Holly Rigsby (Value $29.95)
Holly is America's #1 Fat Loss Expert for Mom's, so she knows the value of giving you a fast belly-flattening workout. Her clients can't afford to spend hours in a gym or even 60-minutes watching an exercise video, so she's become an expert in giving busy women fast ab exercise secrets.

3) 10-Minute Trouble Spot Workout for Women by Joey Atlas (Value = $27)
Joey Atlas is the expert when it comes to tightening and toning the classic female trouble spots of buns, hips, and thighs. With this 10-minute lower body makeover, you'll have the perfect legs for swimsuit season.

4) The Abdominal Exercise Index (Value = $77)
You'll get beginner, intermediate, and advanced ab exercises from top-secret personal trainers to help you get the 6-packs abs you need for summer. It's core strength training done the right way and features many exercises you've never seen before.

5) Kettlebell Fat Burning Workout Unleashed by Troy Anderson (Value = $47)
The Russian Kettlebell Fat Burning Secret has finally come to the Turbulence Training system. Put together, these two PROVEN methods of fat burning will help you unleash your abs, define your arms, and lean out your legs for your best body ever.

6) Home Gym Muscle Building Workout by Jay Ferruggia (Value = $79.95)
Jay Ferruggia is my go-to strength coach when I need to improve my own muscle building workouts. So I begged Jay - who is very secretive - to give this program to you...but only for 3 days. After that, he said, "Take it down or else!"

7) The Big 5 Fat Loss Turbulence Training Circuit Workout by Craig Ballantyne (Value $19.95)
My latest fat burning program for men and women who love fast fat-burning circuit workouts. You'll learn the top 5 movements for fat loss and why each total-body belly fat burning program must have these exercises if you want to sculpt your best body ever.

8] TT for Amazing Lower Abs by Craig Ballantyne (Value = $19.95)
The ultimate belly-fat burning workout from the Turbulence Training files to help you eliminate that pesky lower belly fat while working your lower abs at the same time. Yes, you can work your lower abs and flatten your lower belly for good.

9) The Turbulence Training Hard-core Fat Loss 4-Week Program by Craig Ballantyne (Value $19.99)
Vaporize stubborn fat with this 4-week Advanced Fat Loss program. This hard-to-the-core Turbulence Training program will help you lose fat and build muscle at the same time, and will help even the leanest men and women break through annoying fat loss plateaus.

10) A 6-Month Basic Level Membership to the Turbulence Training Discussion Forums & Other Exclusive Fat Loss Info (Value $119.70)

Have your #1 fat loss questions answered by Men's Health magazine expert, Craig Ballantyne. You'll also learn insider secrets from other Turbulence Training success stories, and benefit from the #1 factor overlooked in fat loss programs today, "the power of Social Support" - it really is the secret to your success.

But this entire package is only available for less than 72 hours. On Wednesday, May 7th, at 11:59pm, the 10 new bonuses will disappear from the offer, quite possibly never to be given away again.

If you don't pick-up this incredible collection of fat loss bonuses today, you'll kick yourself for missing out. This is the kind of information that can take you from a fat loss plateau to a brand new body in just days.

And don't forget to meet the winners of the 1st-ever Turbulence Training Transformation Contest on Craig's website, including...

"Emily Johnson Who Fit Back Into Her Skinny Jeans by Losing 15.5 Pounds, 5.3% Body Fat, 2 Inches from Her Waist, and 4 Inches of Belly Fat"

"Steve Hays Who Reversed the Aging Process...By Losing 33.4 Pounds of Fat and 7.5 Inches From His Gut in Just 12 Weeks"

"Kristine Willis Who Looks 10 Years Younger...Thanks to Losing 4 Inches from Her Waist While Burning 16 Pounds of Fat"

"Adam Harper Who Shed His Former Skinny-Fat Guy Body and Lost 15.5 Pounds and 8% Body Fat in Only 12 Weeks"

Success breeds success. If you start now, you'll be burning fat and changing your body almost immediately, and that will give you the complete motivation and inspiration you need to keep at it week after week. After all, you have no time to waste to get your body ready in time for swimsuit season.

If you are sick and tired of spending hours upon hours in the gym doing ineffective workouts and getting next to no results, then use Turbulence Training to cut back on your workout time, boost your metabolism (so you burn calories and fat ALL day and night), and help you lose inches to fit back into your old clothes.

This is the year you are going to "take back the beach"! No more hiding behind oversized t-shirts, no more sitting in the shade wearing extra clothes. And no more spending all the nice weather inside on a treadmill.

Use the Turbulence Training workouts and the fantastic nutrition bonuses to change your body once and for all.
Remember, like Men's Health magazine, I only recommend the absolute best fat loss resources that come across my desk. And today, that is the Turbulence Training bonus package.
Simply go right here to get started:
Turulence Training

Steve
Busy Guy Fat Loss

P.S. Hurry, you only have until Wednesday, May 7th, at 11:59 pm to claim your TEN limited-time bonuses.
And remember, you get everything in the Turbulence Training package (including a 60-minute audio interview, the Turbulence Training Nutrition Guidelines, and all the regular bonuses), PLUS the 10 additional bonus reports mentioned above.

P.P.S. Try Turbulence Training for 8 weeks. If you aren't thrilled with the decreased workout time, increased fat loss, and enhanced energy from the Turbulence Training system, just let Craig know and you'll get your money back.
Turbulence Training has already been trusted by the biggest fitness magazines in the world (Men's Health & Shape), and I guarantee it will work for you too!
"Turbulence Training is a proven way to melt fat fast, while protecting your hard-earned muscle. I'm so confident in its effectiveness that, over the years, I've recommended it to literally millions of readers. And the fantastic feedback I've received from readers all over the world as a result ensures you'll be seeing a lot more of CB's programs in the magazine."Adam Campbell, Sports & Nutrition Editor, Men's Health
Simply go right here to get started:
Turbulence Training

Why I hate Cardio!

Cardio sucks!

At least long, slow boring cardio. You know what I am talking about.
Get on the treadmill or bike or other piece of equipment, and go at it in a not too particularly hard manner for 30 minutes to an hour.

You see people doing this all the time in the gym...often they are reading magazines or chatting it up with a partner!

You are not getting an effective workout when you are doing this! If you can read a magazine when you are working out, you are not working out hard enough to do anything!

Whats a better way? Interval cardio.

Interval cardio burns more fat, is quicker and helps to maintain muscle; it may even help to build muscle. Just check out a sprinter to understand what I am talking about.

I am too busy to sit on a bike for up to an hour, reading a magazine!, to get a good cardio workout done.
An interval session will have me working my a@* off for about 20 minutes and then I am done. The bonus is, I will continue to burn fat after the workout due to EPOC (exercise post oxygen consumption). You don't get this from traditional long slow cardio.

You don't have to use a treadmill or cardio equipment either. You can do sprints outside, bodyweight training circuits or a myriad of other things. Mix it up, get out of the gym! It is almost summer! Are your abs showing!?

Happy Birthday Turbulence Training!

Hey Everyone, Craig Ballantyne over at Turbulence Training is turning 33 later this month, and to celebrate, he is having a special Turbulence Training birthday event!


He is giving away all sorts of free bonuses when you check out his product. I personally love this program and though I am not using it at the moment, have used it in the past with great success.



What is Turbulence Training ?




Turbulence Training promises fast fat loss results for men and women who don't have a lot of time for exercise. This is a bold promise, and the workouts promise maximum results in only three workouts per week.


Let's take a look at this claim, and see if it really measures up!


Before we get to the program, let's take a look at the expert behind the workouts. I've come across Craig Ballantyne's name many times in popular fitness magazines such as Men's Health and Men's Fitness, and even in Oxygen and Shape magazines. So the program is clearly put together by a trusted fitness expert.


I've also talked to Craig about his training and education background, and I'll be honest, it was impressive, unlike the trainers with weekend certifications that pop up at large commercial gyms. Craig's experience goes back to the mid-nineties, in both the gym and in the research lab. He's actually led research trials on sport supplements, strength training, and cardiovascular training.


Plus, Craig has been a strength coach and has worked with hundreds of clients in thousands of training sessions. This is a unique, and thorough background, so its not surprising he's come up with a new training system for fat loss.


In fact, Craig's articles are always pretty hard on traditional aerobic cardio workouts. So if you're looking for new ways to spend 30 or 60-minutes doing cardio, then this program is not for you. But if you only have 45 minutes to workout, a couple of times per week, and you have access to only a bench, dumbells, and an exercise ball, then you'll like what Craig has for you here.


Now one of the biggest questions about the program is simply, "What is Turbulence Training?"



Well according to Craig, its the combination of resistance training and interval training used to boost your metabolism so that your body burns calories and fat between workouts.



He says, "Cardio doesn't boost your metabolism after exercise. Only strength training and interval training do that - while you work, sleep, and eat - your body will be shedding fat."


Fortunately, Craig's unique system of bodyweight exercises, dumbbell exercises, and interval training can all be done at home, with minimal equipment (if you are really strong, it might help to have a chinup bar). So again, if you are one of those people who loves machines, or cardio equipment, or marathon workouts, then this program is not for you.


Frankly, I've used the program myself and recommended to many others. Why? Because no one has time for long workouts! That's why. After an eight or ten hour workday, a round-trip commute of 90 minutes, and spending time with my family, I just don't have time to do another 90 minute workout every day of the week.


In fact, I either get up early and do the workout before work, or I do it just before bed. This workout is perfect for busy men and women. But its not the type of routine that is going to turn anyone into a pro bodybuilder. If you want maximum muscle and want to bulk up, try another one of Craig's programs. But the Turbulence Training system is best for burning fat without sacrificing muscle - so you end up lean, defined, chiseled and toned.


And its fun!



So many workouts are boring (i.e. long cardio) or repetitive (i.e. doing the same bodybuilding workout over and over again). But Turbulence Training uses a lot of unique (but not fluffy) exercises, including some cool, killer bodyweight moves that will make you more athletic and increase your functional and core strength - again, all with minimal equipment needs.


But, I am even able to recommend this program to friends who are just starting out, because Craig has put together a 6-week introductory program, and a 4-week intermediate program in addition to the 16-week advanced training phase (PLUS, the Turbulence Training program comes with a massive amount of bonus workouts for muscle building, bodyweight only, advanced fat loss, and even a female specific bonus).


But each workout progresses into the next. He's used all of these workouts with hundreds of clients - so they are safe and effective. Sure, you can get other programs that leave you smashed and puking after the first workout, but Turbulence Training is not like that. Soreness doesn't matter, only results matter! And you are in expert hands with Turbulence Training, and Men's Health expert, Craig Ballantyne.


Craig's Turbulence Training also contains a contract -- basically, your pledge to being committed to the program. It also includes an ebook on Nutrition Guidelines from expert, Dr. Chris Mohr, Ph.D., and an extensive Q&A section, a 21-Healthy Habit Building Plan, plus the complete Turbulence Training workouts for beginner, intermediate and advanced level individuals.


All users will benefit from the Turbulence Training MP3 audio where Craig goes over the program, plus you can find every single exercise explained in detail, complete with photos.


Okay, so bottom line. Turbulence Training is NOT....
Long, slow cardio workouts
A machine-based exercise circuit
A bodybuilding program to gain bulk
A workout with lots of time-wasting isolation exercises
A restrictive eating plan


Turbulence Training provides NONE of the above. On the other hand, Turbulence Training is perfect for busy men and women who want to burn fat in the comfort of their own homes without spending a lot of money on equipment or space on exercise machines. Oh, and you'll actually have fun and you won't "dread" these workouts - heck, they will be over before you know it!


If you're in the slightest bit curious, I recommend you look closely at Craig's program. I was very impressed with all of the Turbulence Training workouts, the bonuses, the guarantee, and Craig's expertise. For the money, it's the best deal in the fitness and fat loss industry - so much better than diet pills!

And remember...
Craig Ballantyne's Turbulence Training is backed by a 8-week money back guarantee. And this is a real guarantee... if you are not completely satisfied, you will receive your money back, no "ifs," "ands," or "buts." So you really have nothing to lose.

It is almost summer, and if your abs are flabby, then check out Turbulence Training by Clicking Here!

Staying Active

A lot of guys think that the only way they are going to get lean and finally 'get in shape', is if they are working out everyday for an hour or more.

This is not the case.

In fact, you can most certainly workout less than you already are and achieve better results than you have been getting in the past.

The first thing you need to do however to lose fat and get a great body, is realize that you are in this for the long haul. It's a commitment. Hopefully a permanent one.

It took you a long time to get fat and develop that great set of love handles, you are not going to lose them over night!

Do something every day to move you closer to your goal. It does not have to be a workout per se. Anything that gets you active counts.

Today I am going to put together a wood shed, so I will be outside most of the day, moving. I hope to get in a bit of body weight work later as well, but if I don't, no sweat. I know that I am in this for the long haul and it is a lifestyle for me.

Moving is life.

It is a good mantra. Use it, say it and go do something that is going to get you closer to that six pack you always wanted.

BG

Two Factors That Guarantee Fat Loss Success

Want to know why you are struggling in your fat loss routine and unhappy about the way you look? I am positive it is because you are not employing these two factors.

Despite what you may think, there are NO secrets when it comes to fat loss. I know, I know. You keep trying and failing and believe that if you can just find the right workout or diet, then you will finally succeed.

Let me tell you… it isn’t happening!

Here are the two things that guarantee fat loss success.


Consistency

This one is one of the biggest stumbling blocks for people when it comes to fat loss. You make a decision to finally get serious and lose some weight.

You workout every day.

You eat quality meals five to six times per day.

You are doing all the things necessary to lose fat and get a six pack….until…

It Friday and your buds want to go and have a few beers…or things get hectic at home and you binge on junk food…or you go out of town and go off your routine….

Whatever the reason, despite your best intentions, you aren’t able to stay on your diet for more than a few days or weeks at a time.

What’s the problem? Lack of consistency.

You must design your life so that you are successful. Set our self up for success!
Don’t allow you’re self to get in the situations where you will become weak and fall off your plan.
I am not saying that you need to be a hermit, but maybe it would help for awhile! Just kidding. Seriously though…. It is all up to you. You made a decision to get lean. Figure out what you need to do to achieve your goal.

Here is a tip; it does not include going out with the guys and having pizza and beer!

Stay out of the situations that get you in trouble, keep consistent and achieve your fat loss goals!


Hard Work

Most people what to lose fat and get lean. Most people don’t want to have to do anything to achieve this goal, so they remain fat and unhappy with their body.

It’s the truth. People know what to do in general to get a six pack, yet they don’t do what they know.

Why?

Because they are lazy and don’t want to put in the effort required to get what they want. Sadly, this applies to almost all areas of life.

Hard work is the limiting factor for most people because they are lazy. They want the reward without doing the work!

It ain’t happening! You will never achieve a lean body sitting around wishing and hoping that it will happen.

Ok, enough ranting! There you have it. Employ these to factors in your fat loss arsenal and you are guaranteed success!

Me and the Muscle Mags

When I was first getting started in working out with weights, like most newbies, I began to read the muscle magazines. You know the ones with Arnold, Lee Haney and all the other Champs on the covers. The ones that said to do 20 sets for your biceps!

Like so many other guys, I was duped into thinking that these magazines were like scientific journals, filled with valuable training information. I didn't see what they were really about; selling supplements.

The magazines are in the business of selling their supplements. Period. In fact these days, most of the major magazines are owned by supplement companies.

I am not going to go off on too much of a rant, but I just wanted to touch on the fact that many guys are STILL reading these magazines, chasing the next workout program and diet.

My advice, and I have taken it, is to quit reading the muscle mags. Even stop reading the magazines aimed at the average guys, the fitness and health magazines. These are a bit better, but in the end, they add to the confusion out there.

There are no magic routines or diets. There is you, the weights, hard work and dedication. These qualities will lead you to the promised land.

Don't fall for the gimmick and fads. Focus on the basics and your results will astound you!

'tll next time,
BG

Underground Training

Today I will be home with my two kids all day! I am taking the day off to spend time with them, just us. This does not mean however that I am going to blow off my workout. Because I want to give them the attention they deserve, I will need to train while they are taking their naps this afternoon.





I plan on a little Underground Training!





What is Underground Training?





Simply put, it is non traditional training; kettlebells, sled, kegs sandbag training and asically anything you can think of that gets you out of the gym training with odd objects and getting a great workout!





Zach Even Esh, at Underground Strength Coach! is a master at this. He runs a gym, The Undergound, that utilizes any and everything to get results. Apparently it works according to the testimonials on his site from his members. I encourage you to check his site out at Underground Strength Coach!


So, what will my workout be like today?



Well, as I mentioned, I don't belong to a gym which is perfect for underground training! I picked up the benefits of sandbag training from Zach, and I am partial to it, so thats what I plan on doing today.

Why?
Because you can get a quick workout complete in a short amount of time. These are HARD, HARD workouts!



Basically I will takes a bag of sand I bought for my kids' sandbox (which I didn't use) and use it as my training tool. With it I will :



squat

deadlift

press

snatch

lunge


Everything will be done in a circuit fashion, no rest between exercises.
The variations are almost limitless. You can pretty much do anything with a sandbag that you can do with a barbell. The difference is that the weight is unstable forcing your body to work harder to lift and keep control of the weight.



You should try it out. I am interested if anyone else has tried this and what results you have gotten. Let me know. I will update you later on how my Underground Training went!

Benefits of Home Gym Training

I don't belong to a gym. I have not in a long time. I have achieved my most impressive fat loss results from working out at home. You don't need a gym to get lean.

Setting up a home gym can be one of the best things that you do on your quest to get the body you desire. Gym memberships, for me, are a waste of money.
My reasons are many. Here they are:


Convenience:

When I did have a regular gym membership, I had to drive to the gym and then drive home. Even though the gym was less than 5 miles away, it still took too much time. This became more of an issue once I began a family. I was harder and harder to get in my gym time. I would end up wasting about 20 minutes getting to the gym and back.

It sucks going to the gym when the weather is bad. I don’t feel like driving in the snow so I can get a cardio workout in. Most people would just forget it and not bother. Inconsistency is why most people are fat!

With a home gym, I grab some water, go down stairs and get to the work out! Do commute. I can workout in the morning, afternoon or evening. Anytime is workout time! Except of course when it is family time!

My point is this. Having a home gym makes working out easy. The only thing that is holding you back is you!


Environment:

This is a big one for me. I can not stand going to the gym and listening to crappy music! I want to listen to what I want to listen to, not the gyms music.

I also don’t get distracted by the idiots on the bench talking about their weekend and work or whatever. I just like to get into the gym, do what I need to do and get out. I don’t view the gym as social time. It is a place to train.

Period.

With a home gym, you can do what you want and not have to worry about other people trying to talk to you, playing bad music or what ever. Of course if you like these things, then a home gym may not be for you.



Focus:

Like in the above, with a home gym you can really focus on what you need to do, with little or no distractions. It is just you and the iron and a partner if you train with one.

There is no one to distract you, no crazy people wearing crazy clothes or too little clothes etc. You can focus on training your body to achieve great results.


Save Money:

This is a huge one here. There are no monthly dues with a home gym, unless of course you bought a bunch of equipment on credit!
With a cost of about 40 to $50 a month in dues, you will save a boat load over the course of a year.

With a home gym you don’t pay for all the fancy equipment you don’t use. Why should you pay for the women to have a nice women’s only gym full of useless machines and shiny dumbbells when you can’t even go in there?!

You have use of the equipment you need and that you use. Nothing else to pay for, no hidden fees or add on’s.

Another great thing about not going to fancy gyms with tons of different, and often worthless equipment, is that you can start to appreciate the basics and how well they work at transforming your body.



Privacy:

This is the last reason and on of the most important. Privacy allows you to do what ever you want in YOUR gym! Wear what you want. Listen to what you want. No waiting in line for a piece of equipment. Supersets? No problem. Giant set? No problem!

It is just you and you equipment



Now a lot of people like going to commercial gyms. Some like to go all the time, others may like to go as a change of pace. Whatever you prefer, having equipment at home to train with is a good idea, at least as an alternative to the gym.

I always work out at home. I like the solitude. There are no distractions. I don’t have a lot of space, maybe a 10 x 10 area in the basement. I have adjustable dumbbells (Bowflex Selecttech) and exercise ball. That’s it. I have access to a community gym that is pretty good. There is a lot of cardio stuff and a good amount of basic machines. I use the cardio equipment a few times a month and maybe go and do some dips and chins once or twice a month or so. The rest of the time I am in the basement working out.

I don’t have much but it certainly does the trick. Do I want more? Sometimes maybe, but not much.


A good basic home gym should have the following:


a. Barbell and or selectorized dumbbells

b. Adjustable bench or stability ball

c. Jump rope or another form of cardio if you can afford it, treadmill bike etc.

That’s it for a basic home gym. If you have more money you can start to add things like a chin/dip station, kettle bells, medicine balls more weight or better cardio equipment.

If you really have some cash you can get a power rack and a pulley station.


Sticking with the basics always gets the best results.

I hope you have seen the value in a home gym. For busy guys a home gym can cut lots of time out of your workouts in a week, making you more efficient. Get some basics, you will be surprised at what you can achieve with just a barbell and a bench.

Yesterdays Fat Loss Workout

I am not going to be posting my daily workouts on this blog. I will be talking in general about my workouts, techniques I use to burn fat and ways that I stay motivated to workout.



For the most part, my workouts are pretty short, usually not lasting more than 45 minutes at the outside. I don't subscribe to the hour or more long workouts popularized by fitness magazines. Further more, I just don't have the time. I have other things to do, like spend time with my family!



Yesterday, I did a quick, but intense body weight workout, as it was not a weight training day. I often sub traditional cardio workouts with body weight circuits because they take less time, I don't have to go anywhere and they work the entire body, thus burning a ton of calories!



Here's what I did:



Body Weight Squats

Decline Push Ups

Chin Ups

Mountain Climbers

Bulgarian Split Squats



I did three rounds of 15 to 20 reps.



Talk about a good, intense, quick workout! I was pretty beat afterwards.

If this looks easy to you, then try it and let me know how bad you were huffing and puffing afterwards!



Workouts do not have to be long marathon affairs to be effective and burn fat. Intensity is the key and utilizing as many muscles as possible during the workout. Using large amounts of muscle creates stress forcing your body to spend calories to repair itself. Craig Ballantyne of Turbulence Training, calls this turbulence.



That's what this blog is all about: effective fat loss strategies for busy guys, like you, that want to lose weight, burn fat and look good.



Until next time,



Busy Guy

Busy Guy Fat Loss

Hey Guys!

This my first post here on Blogger and a sort of introduction. This blog is going to be about FAT LOSS and getting to and maintaining a lean body. This is not only my goal but also the goal of many people, including you, I bet!

My purpose for this is to spread the message about what it takes to lose fat, even if you have tried and failed in the past, and methods available to you that helps you burn fat. By methods I am talking about diet and training.

There is a ton of misinformation out there, guru's screaming that their way is the best way to lose fat or work out. Let me tell you that there are many ways to accomplish your fat loss goals and no real best way to do it.

So I want to start things off right and tell you a bit about me.

I struggled with my weight for many years, never being happy with the way I looked. I tried everything, diets and workout to get the lean body I knew was inside.

I was like a dog, always chasing the next car that drove by my house, but getting none.
Finally one day I put the pieces together. I did it on my own, no books, supplements or miracle diets. I finally figured out what I needed to do to finally achieved my goals of a lean body.

Now, let me tell you, I am not perfect and not totally where I want to be in regards to my body fat percentage. I have made a ton of progress though and will document my continuing 'education' so to speak and relay what I find to you.

I hope you stop by often as I expect to keep this updated several times per week.

Take care!

Steve
The Busy Guy