Top 10 Tips To Successful Teen Bodybuilding Part 1

Teen bodybuilding is growing at an alarming rate, as enthusiastic teens hit the gym every night of the week. I don't blame them. Teen bodybuilding is one of the most effective ways to boost a skinny guys self-confidence and self-image. Did I also mention lots of attention and admiration from the ladies and respect from the guys. Teen bodybuilding does not just help out with vanity but promotes a nutritious diet, disciplined lifestyle, and strong work ethic.

So the question is, how is teen bodybuilding done right? Should teen bodybuilders read the latest bodybuilding magazines? Learn from their friends or a professional? Train every day or every other day? Rely on supplements? Start when they are done growing or earlier? Focus on endurance training heavy lifting? Teen bodybuilding has dozens of questions and many different opinions on each. Here is my top 10 tips to successful teen bodybuilding in no particular order:

1. Avoid Steroids

Duh! This might sound obvious and if you have not been offered steroids yet, make your stand now and be prepared to say 'no' when you get backed into a corner. Your body is flowing with more natural hormones than any steroid could replace. Don't screw up your natural hormonal levels at such a young age. Even though all your friends might laugh at you for not conforming to the pressure of using illegal drugs, be a real man and train drug free. In the end your friends will respect you more for staying away from the dark side.

2. Focus On Clean Eating

Old habits die hard. Believe it or not, the nutrition habits you are creating today will affect you all the way into your adult years. As a young teen bodybuilder, you have an opportunity to create good habits at an early age. Focus on eating clean carbohyrdates like whole wheat breads, oatmeal, brown rice, potatoes, fruits and veggies. Focusing on eating a variety of clean proteins like tuna, chicken, fish, cottage cheese and protein shakes. Balance out your meals with clean fats like olive oil, fish oil, natural peanut butter and nuts. Take pride in the fact that you even know what clean eating is. Look at this as an opportunity to be an example to your friends to be walking statue of health! I promise you that you will have a few friends who admire your physique and ask you for advice!

3. Avoid One Body Part Workouts And Focus On A Full Body Workout

A full body workout? But all my friends are training chest tonight. And tomorrow they are training back. And on Wednesday they are training arms. But if you have the courage, you are not going to follow the herd and trust me. You are too young to be splitting up your muscles groups into only one body part a day. Unless you are pursuing a career in competitive bodybuilding, one-body part splits are an excellent way to over train at a young age. Look at it this way. Do you only eat once per week? Do you only take supplements once per week? Do you only sleep once per week? Do you only study once per week? Than why would you train your muscle groups only once per week? It does not make sense. Full body workouts will allow you to hit all your major muscle groups three times in the week, without overtraining, instead of only one time.

4. Emphasize Your Conditioning

Teen bodybuilding can actually become something that appear to be a lazy man's sport. Next time you walk into the weight room, count how many people are actually doing something. Seriously, I guarantee you will see more people standing around and talking, adjusting weights and staring in the mirror. Not many people are actually hustling from one exercise to another or even sweating. That's another reason to avoid one body-part bodybuilding style workouts. They don't emphasize your fitness or cardiovascular system. Your weight training program should be incorporating more than just weights. Balance out your sessions with some skipping, stair climbing, hard running, supersets, and really short rest periods. If you don't feel like you are going to throw up at the end of your weight training sessions, I have to question your workout intensity.

5. Stick to Basic Supplements

Your a teenager and should be saving your money for college and your first car. Don't get scammed by over hyped supplement ads that promise the world. Follow the saying, 'If it looks too good to be true, than most likely it is!” All you need to budget for now is a high quality multi-vitamin which you should take for life as well as a high quality protein powder in your arsenal and a regular omega-3 fish oil cap. Between these three supplements you are more than covered. Don't worry about creatine, glutamine, fat burners, testosterone boosters or even NO2 products. The first three to four years of your lifting should be done with just the basic supplements.

CLICK HERE FOR MORE INFORMATION

The Top 3 Things to You Must Know About Muscle Building

Today I wanted to try and explain exactly what it takes to build muscle without going into too complicated of details.

I find that there are so many people and authors out there today that over complicate this topic to simply lure you into buying their latest program or their newest supplement.

Now of course, I have my own muscle building program and I would recommend some supplements to you as well but I am not saying that it is wrong. Today I simply want to give you good information that will hopefully clear up any confusion about what it takes to build muscle in its essence.

I am going to keep this nice and simple and base it on personal experience because in the end I believe your own personal experiences are the best way to measure any kind of results. You cannot simply rely on 'studies' or 'university tests' as most of these tests are either biased or they are based on genetically gifted individuals.

What do you need to do to build muscle?

Well let's think about this question for a moment.

First, understand that your body is more than content with staying EXACTLY the way it is right now. It would rather not change and it is programmed to be this way after thousands of years of evolution. This means that to make any change in our bodies composition, we are going to have to 'coax' it or persuade it in doing so.

So for today's purpose, building muscle, how do we persuade our bodies to do this?

Well we have to give it a 'reason' to grow!

There are many ways to do this but I am going to break it down into some manageable chunks.

CLICK HERE FOR MORE INFORMATION

Caloric Surplus:

One of the keys to gaining muscle and weight is to consume more calories. The reason we want to give our bodies more calories is because if we are going to demand more out of them than what they are accustomed to, then we need to feed them with more fuel.

Think of it as if you want to travel further in a car. If one tank of gas gets you so far but you want to go further, you need to have more gas right? It's the same for building muscle. Feed it more so you have more energy to push it into spurting new muscle.

Now without going into excruciating details (which is not the point of this particular article), you cannot simply overfeed on junk food. Make sure you are eating lean proteins, complex carbohydrates and healthy fats.

Progressive Overload:

Now that you are eating enough to give your body 'extra energy' you will need to stress the muscles so that they respond by getting bigger.

Your muscles are currently the size they are based on the level of activity you have done in the past, your genetics and your strength.

We cannot change your genetics, but we can however change your strength to a degree as well as elicit hypertrophy (muscle building) by weight training.

To put it simply, you need to start progressively overloading your body with some form of resistance training.

Honestly, do not get too concerned about finding that 'Special' program that will be better than all the other programs out there. There are just too many training programs to try and choose 'the best' one.

In my experience, they all work! Yes of course some may be better than others but in the end you will get results no matter which program you try as long as you follow the key rules to muscle building. Rely on the foundation and principles instead of the program. In doing so, you will get results no matter which program you are on.

What are the foundation and principles?

Progressive Overload, Adapt, Proper Form, Mindset, Rest and Recovery.

Pretty simple right?

The main thing is to continue stressing the muscles by either overloading with volume training, getting stronger by strength training and making sure to give your body enough time to rest and recover and therefore GROW!

This is not to say that you can just keep getting stronger to the point that you will be performing 1000lb bench presses, but by cycling your training through different stages, you will start to get closer to what your genetic potential for muscle mass really is.

Eventually the gains will get harder to come by, but if you are just starting out, this will not be an issue.

Accepting the Inevitable:

By applying the right factors for muscle building, you will start to gain lean mass and you will start to gain weight which is good because that is the goal we are after.

However, you need to also accept that when you are gaining muscle that it is almost impossible not to gain a bit of fat while doing so.

Now I know there are going to be lots of people claiming that it can be done but in my experience these are people who are genetically gifted and they are the exception to the rule.

Other people who tell you this may be people trying to sell you something.

Finally, you can gain eliminate fat gain by gaining muscle at a slower rate.

It is your choice, but for those of you who want to build some serious muscle as quickly and effectively as possible, then you will just have to accept a bit of fat gain.

What is a 'bit'?

Well for the most part, for every 4lbs of muscle or lean mass you build, you will probably accumulate about 1-2lbs of fat with this. Of course this is if you are doing everything right and eating relatively clean.

Now you might be saying 'I don't want to gain fat!'.

Just realize that the muscle you build during the course of your muscle building phase will be on your body permanently provided you continue training and eating right.

What you want to do is go on a muscle building phase for about 6 months or so or longer (it is up to you) then you want to go on a fat burning phase for a couple of months to burn off the accumulated fat and keep the muscle!

See how that works?

This is just the way it is and I have experienced this myself and it is not as bad as it sounds. Most people do this continually and they consistently add 5-10lbs of muscle each time they do this until they start to reach their maximum genetic potential.

The good thing about doing this is you also get better each time you go through these phases and you start to optimize your gains and improve on your muscle to fat gain ratios.

Just accept a bit of fat when gaining muscle and don't stress over it. It happens to all of us and you will certainly be more grateful for the muscle after it is all said and done.

Conclusion:

Those are 3 simple areas of muscle building that should help you understand it a bit better.

I hope it is simplified enough and it doesn't make you over-think which is in my opinion the one thing people do too much of (including myself sometimes).

Keep it simple and always go back to the basics.

In knowing about these 3 things, it should put your mind at ease and let you focus on training, eating and enjoying the journey.

Here for you,

CLICK HERE FOR MORE INFORMATION

The 6 Steps to Fat Loss Success for Beginners

For beginners, getting into fitness can be intimidating and confusing. But it doesn’t have to be that way. In fact, getting fit is one of the most straightforward tasks you’ll attempt in the New Year. Fortunately, reaching your fitness goals requires only two things; discipline (that’s up to you) and a set of simple guidelines (which I’m happy to provide).

First, you should arrange for a full physical examination from your physician. This is mandatory for people that have high cholesterol, high blood pressure, diabetes, or are obese. Once you have your doctor’s approval to begin a fitness program, you should schedule a fitness assessment with a health professional at your gym.

While both of these are incredibly annoying, they are essential to your success and well-being. The benefits of a doctor’s visit are obvious, particularly if you have one or more of the previously mentioned conditions but it also allows you and your doctor to discuss your lifestyle. Preventative medicine is far better than reactive medicine. Make your doctor part of your fat loss and health-building team along with the health professionals at your gym.

The real benefits of the fitness assessment aren’t finding out how much body fat you have or how many minutes you can last on the treadmill, but rather getting a better understanding of your strengths and weaknesses. If you want to avoid injury and actually achieve your goals this year, get to know your strengths and weaknesses.

The next secret is to walk, don’t run, to fitness success. If you want to pick up your University running workouts where you left them 10 years ago, that’s fine. But I guarantee you won’t last 10 days. And then it’ll be a dreary 355 days until you’re ready to try exercise again.

The hidden benefit of a good fitness assessment is that it will actually serve as a nice introductory workout to your return to fitness. It will buffer your delusions of fitness grandeur from the reality of what your body actually can do. After the fitness assessment teaches your body a lesson and awakens your muscles from their winter slumber, only then will you realize your limits that you must respect in subsequent workouts.

Goal-setting is the fourth secret to success (and not just in fitness, but in any area of life). It is much more effective to commit to a set of specific short-term and long-term goals than it is to routinely hope for weight loss each year.

Set realistic goals and remember to train within your limits. If you are currently sedentary and haven’t exercised in months (or years), don’t begin an advanced training program. Start with a conservative beginner program. Your belly wasn’t built in a day, and neither will be lost overnight.

Limit your initial workouts to 1 set per muscle group. In week 2, you should be ready to add another set. And if you want to build up to 3 sets, then do so in week 3. Slowly increase the weight and stay within your desired repetition range. At no time should you be too sore to function. And runners should also heed this advice. Too much running will guarantee shin splints in the early going. Avoid running on back to back days for the first two weeks and keep the distance short. Sore muscles are guaranteed when you lift. So keep the volume low.

And now for 2 super secrets that will help keep you committed and consistent with your workouts and will finally help you lose fat for good.

First, build your social support team. Social support is the #1 factor for success for women in fitness programs, and is important for men as well. Support can come from your spouse, brother or sister, child, mom or dad, friend, neighbor, co-worker, personal trainer, or lifestyle coach. Don’t try to go it alone. People respond better when they report to a person instead of a machine.

You also need to know that nutrition is the second most important factor for success in fat loss programs. That’s why you don’t need to train like a world-class athlete when you are starting to lose fat. Most of the fat you’ll lose in the early going is because you have chosen to make better nutritional choices. And if you don’t make better nutritional choices, even the best exercise program in the world isn’t going to help you achieve your fat loss goals.

Nutrition is a lot simpler than you think. Don't over think things. See a nutritionist or listen to what your mother told you as a kid. Food choices should contain a large nutrient-to-calorie ratio. Dr. Phil (yes that Dr. Phil) calls this “High-Response Cost, High-Yield Nutrition”. And follow this rule: Don't eat foods with added sugar or high-fructose corn syrup, but make sure to log your nutritional intake. This is a free website that allows you to track your calories, protein, carbohydrates, and fat.

The consistent use of these 6 secrets will help you achieve your fat loss goals this year. Make this year’s fitness plan a strategic investment in your future health. The most efficient and effective way to lose fat in 2005 is with my Turbulence Training workouts - the choice of fitness professionals.

CLICK HERE FOR MORE INFORMATION

Top 49 Things I Learned In 2006

Think putting yourself on a muscle building diet has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don't have that figured out, you are going to be a long time away from seeing results.

The good news is that your tastebuds don't have to suffer if you don't want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, you need to think again.

1. Pull ups are better than pull downs. Duh.

2. You don't need a training partner to get huge (but it helps). You should be able to pack on your first 20 plus pounds of muscle alone.

3. Bicep curls do not produce bigger biceps. Focusing on increasing your body's overall size is what makes your biceps bigger.

4. John Berardi's G-Flux theory. Also know as energy flux (or energy turnover) is the relationship between energy intake and expenditure. Basically, it's better to train more and eat more than train less and eat less.

5. Alwyn Cosgrove's said this, "A good program performed poorly is worthless. A shitty program done with a ton of effort is worth a lot. But when you get a good program and a tone of effort, the results can be amazing."

6. The Sopranos and 24 are the best damn shows on television. I will proudly admit that I have overdosed on Tony Soprano and Jack Bauer for over 12 hours at a time, on multiple occasions. And I don't regret a single episode!

7. Learn by 'doing' - not by talking about it. I am sick and tired of people who post on forums and ask, "What do you think of this diet or workout etc.?" How the heck do I know? Go try it for yourself and come to your own conclusions.

8. The two man bench press is becoming more popular each year. You know what I'm talking about. Where one guy lowers the bar and the other deadlifts it up yelling, "It's all you, man!"

9. I hate people with no gym etiquette. The guy who does bicep curls in the squat rack. The guy who does a side lateral raise 1 inch away from the dumbell rack, blocking the entire rack of weights. The guy who loads the leg press with 1000 pounds and leaves the plates on. The guy who drips sweat all over the bench without wiping it down. I could go on and on...

10. I really can't stand skinny guys who wear tank tops. Seriously, if your arms aren't bigger than 15 inches, I don't want to see your puny arms. Keep them hidden until you earn the right to show them off.

11. People will pay more money to make exercise easier and easier. Just take a look at late night infomercials and the popularity of group exercise and dance classes...

12. Since I am Canadian-Italian, watching George St-Pierre kick Matt Hughes' butt was the best UFC fight all year and watching Italy win the World Cup was the happiest day of my life!

13. The Smith Machine is useless. Aside from not allowing your body from working through a natural range of motion, it is a perfect disguise for being stronger than you really are.

14. Only results matter. It doesn't matter what you, another person, text book, or research article claims or thinks should happen as far as the training outcome - all that matters is what actually happens, the final outcome.

15. It's possible to train for an entire year and look the exact same! The majority of these people will look the exact same next year too.

16. Stand for something or fall for everything. My father taught me to apply this to my physical, intellectual and spiritual journeys.

17. Only take training advice from those who have trained themselves at a high level or make their living training others at a high level.

18. A complete program involves enforcing movement patterns, cardiovascular work, strength work, flexibility work, injury prevention training, core training and recovery enhancement. Most programs, cover 1 or 2 at best.

19. I heard someone say, "Full body workouts are best for 90% of the population, 80-90% of the time. And body part routines are best for 10% of the population, 10-20% of the time." I would have to agree.

20. Speak less and listen more. If you are a true student, you will want to hear the teacher's voice more than your own. You are not learning while you are talking.

21. Over 70% of the supplements on the market have less than 30% absorption rate. This means you are only absorbing about 30% of what is in the bottle. Supplements are about making money. They put just enough in the product for you to feel a slight difference so you buy them again.

22. Hiring a personal trainer is one of the best investments you can make. Yes, I know, not all trainers are created equal. I'm talking about the kick ass ones who have a binder full of before and after pictures and guarantee results.

23. Money is a jealous and deadly god. Money can create freedom but it will not set you truly free.

24. Stretch as least half as much as you lift. If you are lifting weights for at least 4 hours a week than you better be stretching at least 2 hours a week. If not, your body is screaming for an injury.

25. Active Release Therapy (A.R.T.) therapy has been proven, to me personally, the most effective form of therapy available. Find a reputable A.R.T. therapist if you are on the injured list.

26. Competing in my first fitness model show was the only decision that truly motivated me to get the best body of my life.

27. I love short emails written in short, concise sentences. Learn how to be time-efficient with your communication.

28. Dead lifts are the best overall exercise of all time. No other exercise produces the same potential of results as dead lifts.

29. Body weight exercises should be mastered before external load is introduced. It amazes me at how many guys attempt a sloppy 200 pound lat pull down but can't pull up their weight once.

30. Impression without expression leads to depression. This means that people get impressed with certain ideas but don't do anything about it so they end up getting depressed.

31. No guts, no glory. If you're not bleeding, sweating and crying at the end of your workouts than I must question your workout intensity.

32. Buy a foam roller and use it daily. Stop fixating on the strength, size and flexibility of a tissue until you increase the quality of the tissue.

33. Write everything down. This will help clarify your goals and use the past to replicate the future.

34. Find a mentor. They will accelerate your learning and take you closer to your goal.

35. Skinny guys will never become bigger until they start spending more money on groceries, spend more time in the kitchen and spend more time cleaning in the kitchen.

36. Stop training with your girlfriend. I attempted this for a few weeks, and as much as I love my girlfriend, this is an impossible recipe to make any gains!

37. Machines are not always better. They are merely alternatives and used for commercial profit to the manufacturer and sales companies which have influenced the masses to believe that the latest, superior machine is worthy of our attention. I don't agree.

38. I never got dumber reading a book (with the possible exception of the Britney Spears' book Heart to Heart). It drives me crazy when someone asks, 'Is this book worth it?' Even if you learned one new thing, would it not be worth it? How can you put a price on knowledge?

39. The majority of people still think cardiovascular is the best way to lose fat. Thanks to programs from Craig Ballantyne, Tom Venuto, and Alwyn Cosgrove, we are now discovering the value of high intensity circuit training for maximizing the 24-hour metabolism.

40. If you are doing three quad dominant exercises such as a leg press, lunge and leg extension, than you better be doing three hip dominant exercises to counteract an imbalance in the pelvis, such as stiff leg dead lifts, good mornings and leg curls.

41. If you are doing three horizontal pushing exercises for your chest like bench press, incline bench press, and decline bench press, you better be doing three horizontal pulling exercises to counteract an imbalance in the shoulders such as seated row, bent over row and overhand row.

42. Unilateral exercises are underestimated compared to bilateral exercises. Don't believe me? Try a one leg squat down to your butt instead of a double leg squat and let me know how it goes...

43. You are the average of the top five people you hang around most. Hang around with pimps and players and most likely you will become a pimp and player. Hang out with millionaires and most likely you will become a millionaire. Hang out with guys bigger and more ripped than you, and you will eventually become the same.

44. In training for pure muscle size, there are two sides to the debate. Higher volume training with sub-maximal load and higher repetitions. And lower volume training with maximal load and lower repetitions. Both will work.

45. Almost every training program will work if the stimulus is sufficient and a quality caloric support is in a surplus.

46. I am still waiting to see the massive amounts of muscle people fear to lose when dieting.

47. You don't know what you don't know.

48. If a supplement has not been around for at least three years to beat the test of time, I give it zero attention and dedicate my time to my training program and nutrition planning.

49. You will get the exact same thing this year if you keep doing the same thing you did last year.

CLICK HERE FOR MORE INFORMATION

The Top 5 Fat Burners

Let's get right to it...here are 5 ways to make this a great
fat-burning day...

1) Do Something You Love

If you are a beginner and you hate the gym, just do something you love! Don't make your healthy lifestyle a prison sentence. Enjoy what you eat and do. Just don't eat garbage and don't look at exercise as punishment.

2) Strength Training

A very, very recent study (published in the May issue of the
Journal of Applied Physiology 102:1 767, 2007) showed that
resistance training boosts metabolism by 10% and increases fat
burning by 100%!

3) Interval Training

The latest research from Australia showed a more weight loss from interval training than from long, slow cardio. In fact, the long, slow cardio group didn't lose any weight. AND - this study was done in women...so yes, Turbulence Training works for women. Strength training and interval training are the 1-2 punch that blowtorch fat off your body.

4) Eat 6 Small Meals of Whole, Natural Foods

Fruits and vegetables, protein, nuts, and healthy fats. It's that
simple. Don't spend another dollar on "the latest diet". You
ALREADY KNOW what to do!

5) Avoid Booze, Sugar, Trans-Fats, & Inactivity

Yeah, I know, real "secrets" here, CB. "Thanks", you're thinking
sarcastically. Listen, sometimes we just need the motivation. Maybe there is a donut within reach, or you're thinking about watching the tube instead of exercising, or you've got a cookie in one hand and an apple in the other.

Let this be a simple reminder to make the right choice.

Everything you do takes you closer to OR away from fat loss,

CLICK HERE FOR MORE INFORMATION

Top 5 Fat Loss Tips

Men's Fitness magazine recently asked me for 3 of my best fat loss secrets. Since most times the magazines just don't have enough space to run my full tips, I thought I'd give you a more detailed explanation of my secrets here (plus a few extra bonus tips that I didn't send to the magazine).

Secret #1 - Focus on burning carbohydrate, not fat, during your
fat-loss workouts.

Sounds backwards, right? But not when you look at how I structure my workouts. Remember that Turbulence Training focuses on resistance training and interval training. Both of these use carbohydrate as the main source of energy. So it's obvious the workout is designed to burn carbohydrates during the training session.

I have no interest in you trying to train in your "target heart
rate zone" for fat burning (aka - the fat burning zone). The whole idea of a fat-burning zone is an over-simplified idea of how the body works during exercise.

Leave the inefficient fat burning zone to the mis-educated
trainers in the commercial gyms (that not surprisingly, also want to sell you a heart rate monitor so you can stay in your "fat
burning heart rate zone").

If you want to get the most results in the least amount of time,
focus on burning carbohydrates, not fat.

Why do my fat loss workouts focus on burning carbohydrate rather than fat? In order to burn more calories after the workout, that's why. When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights.

Alwyn Cosgrove calls this 'afterburn', and I call it 'Turbulence'.
By any name it gives you the same results - maximum
improvements in your body composition (helping you lose fat while gaining muscle).

Secret #2 - Use a range of repetitions in your strength training
workouts.

In order to train more muscle fibers and burn more carbohydrates, I have clients use a range of repetitions within the same workout. My workouts now use 6, 8, and 12 reps per set in order to work the muscle the most effectively.

This will burn more carbohydrates and promote as much muscle growth as possible when you are keeping the calories low.

Secret #3 - Use the stationary cycle for interval training.

I choose the stationary bike for intervals whenever possible
because cycling against a resistance can help maintain muscle mass.

Cycling against a resistance also allows you to perform a large
amount of mechanical work, and that is a key determinant of the Turbulence in my training.

But please note: I don't use low-intensity, fast pedaling
'spinning' intervals as I'm convinced that the hard, resistance
based intervals are more effective for fat loss. My clients only
cycle against a strong resistance in their intervals.

I really like the bike, but there are many other ways to do
intervals. Use what works for you, but if you are at a plateau, try the bike.

Secret #4 - Increase meal frequency

Okay, so this isn't really a secret to anyone that has read about
fat loss. But a 2005 study from the American Journal of Clinical
Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.

Combine an increased meal frequency with an increased protein and fiber intake, and you'll see your body composition improve rapidly.

If you need more nutrition help, then you'll love the new
Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D.

See below for more details...

Secret #5 - My Synergistic Turbulence Training Workouts

My Turbulence Training Fat Loss workouts are fast becoming the most effective way to burn fat, build muscle, and get lean. The synergistic strength training-interval training workouts are
efficient and effective - getting you in and out of the gym in
under an hour.

Here are some tips that you can use for an advanced training phase

- use these tips for 2 weeks then return to your normal training
schedule:

a) Add 10 seconds to each interval but maintain the intensity

b) Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening (if you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening)

If you are advanced, you can use squats, pushups, and bodyweight rows for your circuit.

If you are a beginner, you could use lying hip extensions, modified pushups, and stick-ups.

c) Add an extra set to each exercise in the first superset you do
in each workout.

Again, use these three tips for an advanced fat loss period of two
weeks, then return to a normal training schedule.

But always stick to the best fat loss nutrition plan possible.

If you have any other questions, just let me know.

Sincerely,

Craig Ballantyne
Author, Turbulence Training

P.S. Big Nutrition Announcement!

The Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D., is ready for you.

Here are just some of the things you'll learn from Dr. Mohr...

1) How to calculate your calorie needs (p. 6)

2) Calorie recommendations for obese individuals (p.7)

3) The 23 types of sugar (many hidden!) to avoid (p. 9)

4) The 20 whole-grain sources to fuel your fat loss program (p9)

5) Over 60 fruits and vegetables that should be added to your diet (p. 10)

6) The 16 protein sources you should select most often (p. 13)

7) Shocking trans-fat content of 18 common foods - find out which food is the deadliest in terms of fat content (p. 16)

8 ) The 9 Fat Sources you should select most often (p. 17)

9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)

10) The TT Nutrition Plan for Men (p. 19)

11) The TT Nutrition Plan for Women (p. 23)

12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)

CLICK HERE FOR MORE INFORMATION

Top 7 Weight Loss Mistakes

Seven Mistakes People Make When Trying to Lose Fat

1. They fail to consider the consequences of their actions.

Alwyn Cosgrove (one of the top trainers in the business) once told me, "I get my clients to think, "Will this help me or not? Is this a positive step or not?" If you can see that every action that you take is either helping you lose fat or stopping you from losing fat, then you will start to make better choices. So remember that everything you put in your mouth is either for or against fat loss. And every exercise choice you make is either for or against fat loss. "Get that", Alwyn says, "and you’re a hit."

2. They neglect to control their insulin and blood sugar levels - 2 key factors in determining whether or not the body fat will come off.

If you eat processed foods you are guaranteed to elevate your insulin & blood sugar levels. If you do that, your body sends the message, “Store fat!”, and you won’t make any progress. So avoid white-flour based bakery products, sugary drinks, and almost any carbohydrate snack that comes in a bag or a box.

3. They train like it’s the 80’s.

Yes, I know. Eighties music is popular again. But that doesn’t mean ineffective training methods from the 80’s like light weights, low intensity steady state cardio, and endless low-intensity ab work should also make a comeback. That type of training should stay buried in the back issues of cheesy muscle magazines. Stick to strength training and interval training for efficient and effective body changing routines.

4. They don’t take 30 minutes to plan their next day’s food intake.

If you fail to do this, you will set your fat loss efforts back by a minimum of 72 hours. Without a good meal plan, you are left to hunt and gather food in the modern world. And that’s a recipe for fat loss disaster. You are bound to eat something processed if you aren’t prepared. You will lose the fat burning benefits from yesterday’s workout and it will take until the end of the following day to get back on track. An entire 72-hour period wasted.

5. They don’t eat enough vegetables.

We can thank John Berardi for making it common knowledge that you should eat fibrous vegetables at every meal to assist your fat loss efforts. By doing so, you’ll control your blood sugar and insulin - thus supporting the optimal hormonal situation for fat loss.

6. They screw up their hormones with poor lifestyle choices.

If you are out boozing and staying up late on the weekend, you are shutting down your fat loss and messing up the optimal hormonal environment for fat burning. I will talk a lot more about the optimal hormonal levels for fat loss, as I believe this is the underrated key to building your best body ever.

7. They don’t plan and monitor their training sessions.

If you are still going to the gym without a plan, then you are going to have a hard time losing fat. And if you aren’t recording your workouts and eating habits, then you aren’t losing as much fat as you probably can. To fix this mistake, start by getting on track with strength training and interval training. It’s guaranteed to get you lean.

CLICK HERE FOR MORE INFORMATION