Sunday, May 27, 2007

Gain Muscle & Lose Fat

Yes, You CAN Gain Muscle & Lose Fat at the Same Time

By: Craig Ballantyne, CSCS, MS

I have 3 BIG, and I mean BIG fat loss, body changing lessons to
share with you today...


No one believes you can gain muscle and lose fat at the same time. I say, it's true. Not only do my Turbulence Training workouts prove it, but now science agrees.

Researchers from Purdue University showed men and women (with an average age of 61 - with one subject 80 years old!) were able to lose fat, gain muscle, get stronger, lower LDL cholesterol, and improve blood sugar control with a simple strength workout routine.

36 healthy men and women did strength training three times per week for 12 weeks, doing 3 sets of 8-12 repetitions.

By the end, the subjects gained an average of four pounds of lean mass and lost over four pounds of fat. This study show's it is possible to gain muscle and lose - at any age.

And you don't need fancy machines or an expensive gym membership, all you need is a professional program, like Turbulence Training, that you can do in the comfort of your own home.


I hear from men all the time who claim to be 6% body fat or less
(which is the level of a professional bodybuilder) but still have a
hard time seeing their abs.

This, by the way, is impossible. Listen, if you really are 6%,
you'll have an 8-pack, and you won't need any advice from me.

The problem is too many men and women believe that handheld body fat analyzers are accurate.

The truth?

Recent research shows these tools underestimate the amount of fat you are carrying on your body by 2.4 kg! That's 5 pounds of fat these handheld machines are neglecting to tell you about!

So don't get too smug with your handheld body fat readings, because it's likely underestimating the amount of fat on your body. Besides, its not about the machine, its about the mirror, how your clothes fit, and about losing the inches from your waist.

Worry about those, not some bogus readout on a machine.

And finally...

Everyone knows you don't burn fat with strength training, right? Wrong! A new study hot off the presses from the prestigous Journal of Applied Physiology showed strength training boosts metabolism by 10% after exercise and increases fat burning by 100%.

In this study, subjects did a standard 3-set strength training
program focusing on multi-muscle exercises and showed just how powerful "Turbulence" is for fat loss...

During strength training, you apply "turbulence" to your muscles, causing an increase in your metabolism and fat burning after the workout. That's how you build muscle and burn fat at the same time.

So forget about the "calorie readout" on the cardio machines. While strength training doesn't burn as many calories as traditional aerobic training during the workout itself, it continues to burn calories AND fat long after your workout.

And that's why you get a better body with Turbulence Training than you do with long, slow, boring, less-effective cardio.

Turbulence Training: Build muscle, burn fat, at the same time.

Get in shape fast with Turbulence Training,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS. Who else wants to get noticed in less than 2 weeks?

"Hi Craig - First, I LOVE your program. In just under two weeks, I have already started seeing definition - that has been my goal for as long as I have been working out (a LONG time)Keep up the GREAT work, and thanks!"
Susan Siceloff

"I lost 14 pounds this month and the weight is just falling off me.
My wife says I now look like when we first met and I still have
more to go. I can fit into my old jeans again which is a big deal
for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends."
Billy Williams

PPS - Here are the respective references for those 3 studies...

a) Am J Clin Nutr. 2007 Apr;85(4):1005-13.

b) J Appl Physiol 102: 1767-1772, 2007.

c) Hormone Research 2007;68:8-10.

PPPS - Cut your workout and enjoy more time OUT of the gym...

"I used to think you needed to spend hours in the gym everyday in order to see results. With the help of CB and TURBULENCE TRAINING, I have reduced my workouts from 2 hours per day, everyday, to 50 minutes every other day. All the while I have trimmed over 60 lbs. of body fat off my now lean and muscular body. Thanks CB!!!"
Rob Vickers

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit

Tuesday, May 22, 2007

Back Pain

As you know, we are a health and fitness company and we
believe in taking care of your body through health and exercise. So
many companies out there thrive on the fact that people are looking
for a quick fix or a pill for any ailment or health issue they may
have. The drug companies are also cashing in by providing relief
without fixing the underlying issue. As you obviously know by having
worked with us, the only thing that works is taking action!
Okay, so what am I getting at...

A collegue of mine along with several doctors and physical therapists
recently put their heads together and developed the "Lose The Back
Pain" system. Their approach is very unique in the sense that it
involves identifying the cause of your pain through several self
assesment techniques.

The system teaches you how to self-asses your specific conditions
and how to correct it. The corrective exercises and stretches are
performed by the individuals as demonstrated in the 2 DVD's and
Manual. One of the neatest aspects of this self assessment is that
it takes away the guessing. The very first step involves having
someone take pictures of your posture in several different
specified positions and angles. This is used in determining which
stretches and exercises should be performed to CORRECT the problem.
That is the whole intention of this system; TO CORRECT. Most back
pain is caused by muscle imbalances which lead to compensation
therefore pain. The exercises and stretches that you will perform,
are intended to correct those imbalances to get rid of your pain.

There are also two CD's which outline how to get the best results
out of the system, strategies to reduce and manage your pain, and
condition specific recommendations.

What most doctors recommend when you tell them you have back pain
is to take addictive muscle relaxers and pain killers. And in some
cases surgery, which from most of the post-surgery patients I've
seen, most haven't had relief. Often times they just traded one
problem for another.

You can see why I like this system. It is a natural cure through
activity and stimulus. That's the fitness geek in me coming out

To learn more about this revolutionary treatment system,
please visit:


Art Breshears

Saturday, May 05, 2007

Recap of articles published in April 2007

The Incredible Shrinking Fat Cell - When you lose body fat, the fat cell (also called an adipocyte) does not go anywhere or move into the muscle cell to be burned.

8 Week Cardio Interval Training - This detailed cardio program will take you from an interval-training beginner to interval-training pro in only 8 weeks!

The CURE For Stubborn Shoulders - If you've got stubborn shoulders, this simple but extremely powerful technique is EXACTLY what you need.

Why Do I Have Cravings For Carbohydrates? - Carbohydrate Cravings? The high consumption of refined carbohydrates from white bread to pasta, in the western world is leading to an increase in health conditions from diabetes to obesity.

Why Do I Have Sugar Cravings? - Consuming sugar temporarily elevates the levels of certain neurotransmitters in our bodies. Do you know what neurotransmitters are? They are “feel-good” chemicals.

Why Do I Have Cravings During PMS? - Scientists and medical professionals don’t completely understand the causes for PMS and the cravings that go along with it yet.

Wednesday, May 02, 2007

The CURE For Stubborn Shoulders

Secret Training Tip #665 - The CURE For Stubborn Shoulders...The Two-Phase Barbell Shoulder Press

By Nick Nilsson

If you've got stubborn shoulders, this simple but extremely powerful technique is EXACTLY what you need. Standard dumbell and barbell pressing don't work the WHOLE range of motion equally - you're leaving results on the table if you're just doing straight shoulder presses!

If you've ever had a hard time developing your shoulders, this exercise is going to be a lifesaver for you! Personally, shoulders are one of my WORST bodyparts. It's tough to keep them strong...tough to get them bigger...and tough to really feel them working when I'm actually doing shoulder exercises!

But the first time I used this technique, it absolutely blew my mind. As soon as I finished the set, my shoulders felt like they were inflating! The blood was came rushing in and I knew I was on to something special...that RARELY happens to me with ANY shoulder exercises.

So what makes THIS exercise so special? You're going to reach muscular failure TWICE within the same set. AND you're going to do it with NO REST in between the two phases of the exercise. BAM part right into the next.

But here's the's not a typical drop set in which you reduce the weight to achieve this! You're going to use the SAME weight for both phases of the exercise.

The REAL key lies in the range of motion of each part of the exercise...

You see, when you do a normal barbell shoulder press, as you push the barbell up, you go through what is called a strength curve. In basic terms, it means at the bottom of the movement you are fairly strong. But as you press further (normally about 3 to 5 inches up in the movement) you hit a point where the leverage in your shoulders changes. The exercise gets a lot tougher.

This is called a sticking point - it's basically the weakest point in the exercise. Another example of a sticking point is commonly seen in the bench press. If you were doing a bench press using a heavy weight, lowered the weight to your chest then started to press but couldn't get past a certain point (a few inches above your chest), THAT is also a sticking point.

Bottom line, you can only lift as much weight as you can move through that WEAKEST point in the range of motion of an exercise. But OUTSIDE that sticking point, your muscles are stronger and can lift more weight!

The question becomes, how do we still do full range-of-motion lifting while putting greater tension on the muscles to maximize their strength in OTHER phases of the movement?

We're going to break the movement into two distinct phases. On the first phase, you're going to do FULL reps of the shoulder press. When you can't do any more full reps, you're going to do partial reps in ONLY the top, stronger half of the range of motion.

It's a powerful technique and it'll get your shoulders burning like crazy!

The key to getting the most out of this exercise is the setup...

Read the complete article at

8 Week Cardio Interval Training

8 Week Cardio Interval Training Blast! Get Increased Fat Loss AND Take Your Cardio Fitness To A Whole New Level

By Nick Nilsson

This detailed cardio program will take you from an interval-training beginner to interval-training pro in only 8 weeks! This step-by-step progression guides you through the most effective types of intervals to maximize your results.

Interval training is one of THE most effective ways to burn fat while preserving muscle. When using cardio training for fat loss, I recommend it almost exclusively in my programs! This nice thing is, interval training is also one of THE most effective ways to improve your overall cardiovascular capacity as well.

There is a LOT of good information available on what intervals are and how to perform them. But what often seems to be missing is a detailed plan that helps you progress from Point A (just starting out with interval training) to Point B (performing the more challenging interval training techniques).

The trick is knowing where to start and how to progress from there. You can't just jump in and start sprinting up hills without knowing what you're doing and building yourself up to it. That's a good way to not only hurt yourself but exhaust yourself as well!

So in response to this, I've designed an interval training progression plan that gets you started with the more introductory-level types of interval training then gradually moves you into the more intense and challenging interval training techniques.

I'll lay out how many intervals to do, which style of interval training to do and how long to do it for. This progression plan will also give you good variety in your cardio training, which I'm sure you know can get VERY dull if you keep doing it the same way over and over.

You see, just like with weight training, you need to constantly challenge and even shock your body in order to continue making progress. Otherwise, your body simply has no reason to adapt and get better. This plan will do it for you!

The overall goals with this cardio program are fat loss and improving cardiovascular capacity. This type of training is NOT a plan I would recommend if you're trying to build muscle. When training to build muscle, you want to keep cardio training down to a lower maintenance level (once or twice a week at most) and this is not a program that does that.

The program is based on doing cardio training 3 times per week and can be applied to basically any method or apparatus of cardio training, be it running, cycling, elliptical machine, stair machine, etc. Any cardio based sports activity will work as well (e.g. swimming, rollerblading).

Choose whatever cardio activity works best for you, that you enjoy the most or that you'd most like to improve your performance in, e.g. if you're a runner, using running as the activity for your interval training.

You can certainly utilize different cardio activities as you go through the program, e.g. use treadmill running one day then the elliptical machine the next. The real key lies in the intensity with which you do the activities!

Before you start in on the program, I would encourage you to read through the following two articles. They'll help you understand what interval training is all about and introduce you to the different types of interval training.

Read the complete article at