Craig Ballantyne, CSCS, MS

Turbulence Training Members FREE Fat Loss Newsletter

Inside Issue #10...

1) After Craig interviewed me in early 2007 for TTmembers.com. I got some very nice email responses. One of them really struck me.

"Hey Dave" the email began "how can you use kettlebells for Turbulence Training?" Since I am always looking for ways to improve the experience and results of my clients (and myself), I decided to see.

I have put together for you three different plans, consisting of two workouts for each plan. If you do each one for four weeks, you have a complete 12-week Turbulence training plan using kettlebells and a few bodyweight exercises.

Here is the schedule:

Week/Day	Sun	Mon	Tues	Wed	Thurs	Fri	Sat
Week One 3 Sets	OFF	Workout A	OFF	Workout B	OFF	Workout A	OFF
Week Two 3 Sets	OFF	Workout B	OFF	Workout A	OFF	Workout A	OFF
Week Three 4 Sets	OFF	Workout A	OFF	Workout B	OFF	Workout A	OFF
Week Four 4 Sets	OFF	Workout B	OFF	Workout A	OFF	Workout B	OFF

• Like the other Turbulence Training workouts, this program is based on supersets. For example A1 & A2 are a super set. Do a set of A1, then A2, and then back to A1, etc. until you have completed all the required sets. Then move on to the next pair of exercises.

• Where it says 3-4 sets, go with 3 for the first 2 weeks and see how you do. We can always go up.

• Tempo (rep speed) is expressed as a 3-digit number. The first number is the negative or lowering, the second is pause, the third is the "lifting" (concentric in exercise physiology terms) part of the lift. So a squat written as 311 would be a 3 second descent or negative (eccentric in exercise physiology terms) 1 second pause and 1 second coming up. The 1 second concentric is "as fast as possible"

• A "quick" tempo applies to exercises that can't be done slow, like snatches, or those that are done as fast as possible thru the full range of motion.

• Rest periods are written as "0" between exercises in a superset. If it says "1:00" that is the length between supersets or beginning the next exercise. Click HERE to read more of about Kettlebells and Turbulence Training.

2) Exercise Video Clip of the Week for Platinum Members

Advanced Burpees!

The classic Burpee with an extra upper body push. This is THE exercise for you to use for bodyweight conditioning and intervals. It will build power, burn fat, and sculpt your body. And hey, if you ever need to get fit in prison, this is your best bet! Watch the workout video HERE.

3) Forum Topic of the Week: ...

TTmember:
Anybody have this experience?

I really do want to lose the fat but everytime I walk by a convenience store, my brain wants to get some junk food even after I've worked out! I do try to resist the temptations but sometimes I do give in and it's wrecking my progress! How much willpower does a person have to have in this fat loss thing?

How can I get rid of these temptations once and for all?

CB: This is going to sound too simplistic, but trust me, it will work.

You need to change your self-image.

Right now, you believe you are

1) The type of person that falls off the wagon everytime you walk by a convenience store. You must change your self-image and see yourself as...

2) A disciplined eater who eats for fat burning, mental energy, and to fuel your workouts and lifestyle, AND who treats themselves every once in a while to pre-planned treats.

Let me give you an example of how this works...as I've mentioned before on the site, I used to have the nasty habit of biting my nails every couple of weeks.

Disgusting habit.

But I'm a fitness professional.

And fitness professionals do NOT have disgusting habits.

So I changed my self-image.

In my mind, I became the type of person who does NOT bite their nails.

And now everytime I feel my finger sneaking up to my mouth (I know, so gross), I stop and say to myself, "I do not bite my nails. That's disgusting. I do not have disgusting habits".

It worked literally overnight.

So, it doesn't matter if you walk by the store, go into the store, buy the junk food, or even take the wrapper off, all that matters is that you stop yourself before you eat the junk and say to yourself, "I am not the type of person that sabotages all their hard work by eating junk food. I have control over my cravings, and I eat only foods that contribute to my fat burning program and contribute to a healthy lifestyle. And every once in a while I allow myself a planned treat as a reward."

That's all that matters.

Now, you must truly believe in yourself and in your new self-image. It will only work if you truly believe in this mindset shift.

But I already believe in you. Good luck, and let us know how it goes.

TTmember:
Thanks Craig for your prompt reply and for believing in me. I'll most definitely give that an honest try and will let you know how it went. :)Read the rest of the forums, including a discussion on eating before a 6:00 AM workout HERE.

4) Workout of the Month - July 2007: TT Bodyweight Workout

It's here...The most advanced Turbulence Training bodyweight workout ever! It's the July 2007 TT Bodyweight Workout - including the Crazy 8 Bodyweight Circuit Program.

5) What's Coming Soon on www.TTMembers.com

A new DB-BW Fusion Fat Loss workout for August!

Support the Fight Against Cancer Please visit www.Liftstrong.com and support the fight against cancer by purchasing your own copy of Lift Strong - a CD-ROM packed with inspirational and educational articles about training, overcoming the odds, and winning at life.

Thanks for reading this week's TTmembers.com newsletter.

To become a member, click here

Sincerely,

Craig Ballantyne, CSCS, MS

Author, Turbulence Training