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

For years I’ve been yelling and screaming about the importance of online social support (i.e. having Internet weight loss buddies).

And finally, after all these years, the Swedes have proven this weight loss
secret (and no, it’s not just “eat fewer Swedish meatballs”).

Researchers at the world famous Karolinska Institute wanted to find out why some men and women succeed at weight loss while others don’t.

They studied many men and women using an Internet Weight Loss Club, and found that the people who used the site the MOST also LOST the most weight.

That means that going online for social support in your weight loss program is one of the most IMPORTANT things you can do.

You might not have the perfect home life, office environment, or workout buddies, but chances are you will find someone to help you on an Internet weight loss forum.

And the truth is, you won’t find another Internet Weight Loss Club as
positive and helpful as you’ll find in the Turbulence Training Member’s
area. Just listen to what this Turbulence Training member has to say…

“I have been using Turbulence Training for about 3 months now and am
ecstatic with the results. The workouts require minimal equipment, you get great nutrition information and you get access to the online forum which is invaluable. Being able to actually communicate on almost a daily basis with the person who created the program is one of the best parts of TT, and there are plenty of other people on the site with tons of useful information who may have gone through similar experiences.

Since starting the TT program I have dropped 15 lbs, more than 5% bodyfat and over 3″ from my waist. I feel great and my energy levels are through the roof. I even feel this extra energy spilling over into other aspects of my life and making them better as well. All I can say is thanks CB not just for the fitness change but a great lifestyle change.” Derek Kendig

We’re there to help you lose weight and inches.

Stay strong with our help at TurbulenceTraining.com!

You can try out Turbulence Training for a full 3 weeks! That’s 21 days!

Get all the details of this 21 day offer through this link here!

By Carlo Alvarez

We’ve all heard the old adage, “The more you give, the more you get.” Though at times we don’t get rewarded for all of our hard work, there is at least one situation in which this saying holds 100% true — high intensity resistance training (HIT), or for cardiovascular training, high intensity interval training (HIIT).

HIT is weight training that allows for no more than 8-12 reps, for anywhere from one to three maximal effort sets. HIIT is performing aerobic exercise at an interval at 90-100% of max heart rate for a designated period of time on a cardiovascular machine with a 3:1 rest to work ratio. HIIT should be performed at the end of resistance training sessions. It affects the anaerobic energy pathway but has implications for the burning of fat.

This new type of training exemplifies a concept that has been in existence since the dawn of physical exercise and training. It is the idea that “to achieve maximal gains, maximal effort must be given on every rep, of every set, of every exercise.” The benefit of this type of training is that you can get tremendous results with relatively short workouts.

The only problem is that some people simply don’t want to work that hard. But if you are one of the few that has a vision and passion to not let a lot of sweat get in your way — than HIT and HIIT are the highways to achieving ideal health. (And the small rests in between exercise do make it more bearable.)

What are the benefits of giving it your all during your sessions? Better bone density and joint integrity, metabolic increases, improved muscle strength, muscle size increases, and better pulmonary/cardiovascular function.

Preserving bone minerals and joint stability is important for anyone, from athletes to elderly folks. HIT and HIIT force bone osteoblasts to form new bone and the body to adapt in the most dramatic ways producing the most positive results. According to Nelson et al., “High-intensity strength training exercises are an effective and feasible means to preserve bone density.”¹

Exercise has always been important for achieving ideal health and body image. Through exercise you not only burn calories during the exercise, you improve basal metabolic rate through preservation and building of muscle. The higher your basal metabolic rate, the more your body goes to work on stored fat while you are sleeping, sitting on a couch, or relaxing by the pool.

What is exciting is the HIT training has been found to be one of the best, if not the best form of exercise for improving the rate at which you burn calories even when you are not exercising. That’s because the exercise is so intense when you are performing it, the maintenance and retaining of muscle tissue requires a lot of work — and the best part is, it all happens when you rest! Performing HIIT afterwards will further boost your basal metabolism.

With regular resistance training, it is not uncommon to hit plateaus in the actual building of muscle size and strength. With HIT, the “strength plateau” or a period when no gains are made, rarely occurs because of all the ways to increase intensity.

So, HIT is superior in this area as well. Whether it’s through more weight, reps, range of motion, slower speed of movement, or rest between sets, your muscle gains will skyrocket.

While HIT and HIIT are intense forms of exercise, they have even been evaluated and found to be effective forms of exercise in cardiac and pulmonary patients. According to researchers in the American Journal of Cardiology, “Interval training provides an effective means to improve the cardiovascular fitness and health status of highly functional patients with coronary artery disease. We also revealed that interval training improves anaerobic tolerance to a greater extent than the traditional exercise training model without increasing the risk to the patient.”²

While this evaluation states HIT and HIIT are beneficial and safe for highly functioning patients, programs can be tailored to individual fitness levels. It is imperative that anyone wishing to begin these types of programs consult a physician to determine whether or not they are healthy enough for exercise.

If cleared, recognizing your own intensity level and gradually improving is the way to go.

References

1. Nelson. M. et al. JAMA Vol. 272 No. 24, December 28, 1994; August 5, 2008. http://jama.ama-assn.org/cgi/content/abstract/272/24/1909
2. Warburton. D. et al. Am J Cardiol, Volume 95,Issue 9,1080-1084; August 5, 2008. http://linkinghub.elsevier.com/retrieve/pii/S0002914905001888

[Ed. note: Carlo X. Alvarez is a noted authority in the customized fitness and sports performance field. He is recognized for his integrated and systematic approach to training, based on a foundation of safe and proven methodology that has direct and measurable benefits to performance. To learn more, click here.]

No time to workout? Find out how strength and interval training can turbo charge your metabolism and melt fat away. Read more here now!

“This article appears courtesy of Early to Rise’s Total Health Breakthroughs, offering alternative solutions for mind, body and soul.  For a complimentary subscription,
visit http://www.totalhealthbreakthroughs.com“

No matter how much you want to believe it, doing thousands of
crunches is not going to take off any inches from your waist or fat
from your abs.

There are times when I’ve gone to the gym and completed an entire
workout in the same amount of time that others spend on only
abdominal exercises. It’s ridiculous.

None of these people are any further ahead than they would be if
they used total body movements and made every exercise an abdominal
exercise with the Turbulence Training lifting technique.

Find out the 3 keys to abs on page 6 of “The Dark Side of Cardio”
FREE REPORT you can download at www.turbulencetraining.com.

Helping you burn more belly fat in less time,

Kevin

PS - You also get a Sample Turbulence Training workout when you
visit:

=>Turbulence Training

Turbulence Training for Abs Home Abdominal Workouts is written and developed by Craig Ballantyne, Men’s Health Magazine Home Fitness Expert, Certified Strength & Conditioning Specialist, and will be re-released Monday July 21, 2008. I have been fortunate enough to have received a review copy so I can share with my readers of what this ab workout training program is all about.

Turbulence Training For Abs Home Abdominal Workouts

The basic approach for Turbulence Training is strength conditioning and interval training. For those of you not familiar with the term interval training, interval training is the alternating of brief periods of higher intensity workouts followed by a slightly longer period of lighter activity. As an example to illustrate: spinning, peddling on a stationery bike at a higher intensity for 30 seconds, followed by a slower peddling for 90 seconds performed in 3 sets.

What interval training accomplishes is to burn more fat calories and burn for longer periods even after your workouts. There is no need for special equipment, and by alternating workout routines, you reduce the risk of injuries caused by repetitive exercises. Interval training also allows you to increase your training intensity without suffering from burn out or over training.

This is what I found refreshing in the Turbulence Training for Abs Workouts. The variety of exercises and workout routines. Having lived a sedentary lifestyle for much too long, this program comes with a beginner fitness level course. Strong emphasis is on taking it easy in the beginning, but most importantly, consulting with a physician and getting a physical. There is also an intermediate fitness level and advance fitness levels.

Turbulence Training for Abs Home Abdominal Workouts is a downloadable ebook that consists of 80 pages containing 14 chapters that includes a goal setting and fat loss contract, fitness level guidelines and workouts and exercises. Proper form and techniques are illustrated of all the exercises in TT for Abs, but should be learned from a personal trainer or certified conditioning specialist for your individual needs.

There are:

• 30 ab exercises
• 16 leg exercises
• 13 back exercises
• 13 chest exercises
• and 5 shoulder and arm exercises

This leaves for quite a variety of routines with little chance of burn out or boredom.

There are plenty of exercises and workout routines that do not involve any equipment, maybe just some light dumbbells. However, as one advances through the fitness levels, some equipment will be needed. Such as a stability ball, inclined bench, pull up bar, and a medicine ball. Of course these are needed in the advanced fitness levels.

These workout routines are designed to be performed in under 1 hour, just 45 minutes, for only 3 days a week. The combination of strength and interval training is proven to melt away fat and build lean muscle.

Also included, as bonuses:

• Turbulence Training Advanced Nutrition Guide - I’m really big on healthy and nutritious foods. I just haven’t learned what the best food combinations are for fat burning and muscle gain. This nutrition guide solves that for me. It even comes with sample meal plans.
• Turbulence Training Bodyweight Abs - A resource for ab workouts without using any equipment that can be done at home or at a hotel.
• Turbulence Training Motivational Secrets - What you can do to NOT cheat on your diet or quit your workouts.

Click this link to learn more about Turbulence Training for Abs Home Abdominal Workouts. And don’t forget to grab your FREE copy of a Sample Turbulence Training Ab Circuits just for visiting Craig’s website.

You’ll never have to do another useless crunch on a stinky, sweaty

Turbulence Training for Abs Home Abdominal Workouts

dirty gym mat or hotel room floor EVER again!

…because Men’s Health expert, Craig Ballantyne, has just

released his new CRUNCH-FREE Home Abdominal Workout program.

But hurry, only the first 100 copies come with his extra special
gift for you worth $59.85…

And you’ll get his new program that features 5 new TT for Abs
workout programs including…

1) The 4-Week Beginner Introduction to CRUNCH-FREE Ab Workout

2) The 4-Week Intermediate Level ANTI-CRUNCH Ab Workout

3) And THREE Advanced 4-Week Home Abdominal Workouts

PLUS, you’ll get…

4) The “TT Abs 300″ Workout Challenges (including one for beginners,
intermediate, and advanced fitness levels)

5) The Bodyweight Abs program that you can do anytime, anywhere,
without a single piece of equipment. (This program comes with
beginner and advanced versions too!)

All that, AND STILL MORE…

The TT for Abs Home Abdominal Workouts also comes with…

a) The Advanced Ab Nutrition Meal Plans for Men & Women

b) The 5 Motivational Secrets to STOP Cheating on Your Diet and
Never Skip Another Workout Again

PLUS, the first 100 men and women to grab their copy gets a 3-month
TT Basic Level Membership to the TT forums and workout of the month
club.

AND FINALLY, he’s added THREE more 4-week programs to sweeten the
deal and keep you burning fat for another 2-3 months. When you grab
your copy before Wednesday, July 23rd at midnight, you’ll get:

1) The NEW “Hot Zone TT Fat Loss Workout”…

…showing you how 4 simple exercises hit all the fat burning hot
zones of the body and help you boost metabolism and burn more
belly fat.

2) “Bikini Ready Abs”…

…from America’s #1 Fat Loss expert for Mom’s, Holly Rigsby, giving
you another “IN-HOME” fat burning abdominal workout you can do with
minimal equipment.

3) The Big 5 Fat Burning TT Circuit Workout…

…revealing one of the most popular and innovative fat burning
workouts Craig has ever put together. If you love burning fat with
circuits, you’ll love this simple 5 exercise solution to getting rid
of stubborn belly fat.

WHEW!

That’s an incredible offer, but its only here for 3 days…

…So That You Can Burn Belly Fat and Work Your Abs in the Comfort
of Your Own Home…

As you can see by HIS PHOTO on his new site, he knows how to get abs
without doing crunches or long, slow boring cardio. And he’ll show
you all NEW workouts to help you do the same.

Check out Craig’s abs and get his new program HERE:
=>Turbulence Training For Abs Home Abdominal Workouts

But remember…

1) Only the first 100 copies get the extra bonus worth $59.85

2) The “Biking Ready Abs”, “Hot Zone Fat Loss”, and “Big 5 Circuit
Workout” are only available as FREE GIFTS for the next 3 days. They
are gone after Wednesday, to be put back in Craig’s workout vault
for Platinum TT members only.

WHY IS HE DOING THIS?

Because he knows you can’t wait any longer to get working on your
abs…summer is here and passing us by - and so are your chances to
impress everyone with a new body on the beach, at concerts, or in
backyard BBQ’s.

Check out TT for Abs for all of the details on this Limited-Time
Special Offer:

=> Click Here for Turbulence Training for Abs!

So save time and money by grabbing your copy today. But hurry, this
Special Offer expires and VANISHES - Poof, just like your belly fat
will - at midnight on July 23rd.

Get started with the all NEW Turbulence Training for Abs Home
Abdominal Workouts here:

=> Reserve Your Copy of Turbulence Training for Abs Now!

Helping you look great this summer,

Kevin
Healthy Fast Weight Loss

P.S. The bonuses are gone after July 23rd. In fact, only the first
100 copies get the 3-Month TT Membership bonus. So don’t wait, those
will be gone before noon on Monday!

Visit Craig’s site to see his abs & get this limited time offer:

=> Hurry and Lock in Your Bonuses for Turbulence Training for Abs!

If you are sick of doing crunches and cardio without getting any results, without losing any belly fat, or without getting flat abs, then I have GREAT NEWS.

According to Men’s Health magazine expert, Craig Ballantyne, you never have to do another crunch ever again!

Craig’s designed the only CRUNCH-FREE six-pack abs training program that you can do at home. In fact, he’s got workouts in there for your abs that can be done with only bodyweight exercises, but still, NO CRUNCHES REQUIRED!

His NEW Turbulence Training for Abs Home Abdominal Workout System is…

-> The ANTI-CRUNCH Program
-> The ANTI-GYM System
-> The ANTI-SITUP Exercise Solution

(and of course, The ANTI-CARDIO Workout, but that goes without saying, right?)

The new TT for Abs system includes…

1) The 12-Week Turbulence Training Home Abdominal Workout Program

2) The Turbulence Training Abs “300″ Workout Bonus (Beginner, Intermediate, & Advanced Levels)

3) The Bodyweight Abs Workout You Can Do Anywhere - Even at a Hotel - Without Any Equipment (Beginner & Advanced Versions)

4) The Bodyweight Abdominal Exercise Index

5) Craig’s 5 Motivational Secrets to Keep You From Cheating or Quitting

6) The Advanced Nutrition for Abs Meal Plans for Men & Women from Isabel De Los Rios, Holistic Nutritionist

And a few other time-sensitive bonuses…visit his site to be put on the Early-Bird Notification List at:

=> Turbulence Training for Abs

But don’t MISS OUT!

TT for Abs will be made available on Monday, July 21st at midnight to thousands of men and women looking to lose belly fat and get a flat stomach or six pack abs before the summer is over…

…but one of his bonuses is only available with the first 100 copies of TT for Abs.

Turbulence Training Home Abdominal Workouts E-book

So don’t miss out. Get on that early bird list today!

Helping you burn fat fast,

Kevin and Healthy Fast Weight Loss
=> Grab your copy of Turbulence Training for Abs here!

PS - There’s only 100 copies that come with his exclusive bonus worth $59.85. Don’t miss your chance to get it on Monday and start getting results WITHOUT CRUNCHES!

Go here to learn more about the top 5 abdominal myths:

=> Turbulence Training

Let’s face it. In today’s world, hardly anyone has the time (or the energy for that matter) to fit in an exercise program or workout schedule to lose weight and get in shape. You know that getting any kind of exercise will improve many aspects of your health as well as conditioning your body to burn fat calories more efficiently, but you just don’t have enough time to fit in a workout, or maybe you just don’t know what are the best exercise routines.

Well, that’s what Healthy Fast Weight Loss is all about. Providing you the resources you need to lose weight fast and safely with the least amount of effort. Programs such as:

Carb Rotation Diet by Jayson Hunter RD, CSCS

Dress Size Reduction Diet by Jayson Hunter RD, CSCS

Get Rid of My Gut by Jayson Hunter Rd, CSCS

Turbulence Training by Craig Ballantyne CSCS

And this latest one with a great article that provides quick and effective weight loss by the author of:

Gain More Lean Muscle Mass And Dramatically Increase Health in 7 Minutes a Day

“7 Minute Muscle” By Jon Benson

I’d like to help you get into top shape as quickly as possible. In order to do that, you must do two seemingly opposing things: Gain weight (muscle) and lose weight (fat).

Many fitness pros just plain don’t believe that you can burn fat while building muscle at the same time. But you can. Every time I read an article by some doctor or expert claiming it’s “biologically impossible” to gain muscle on a hypocaloric diet (a diet low in calories), I just laugh.

I do more than make claims. I have proven this to be true many times. I’ve had my body fat hydrostatically measured during several peaks in my training cycles. In all but one, I showed an increase of muscle mass and a decrease of body fat during a 12- to 16-week period. The one time I didn’t show an increase in muscle mass was when I was doing most of my training in the gym. That may not make sense right now, but it will in a moment.

Keep this in mind: I’m a 44-year-old former fat guy who does not take any fat-burning drugs or steroids for muscle mass. While training, I eat only two or three times per day. I do not do hours of cardio. And… of all things… my best workouts are under 20 minutes. More like 15.

I look pretty good for a natural bodybuilder who used to be clinically obese. I won’t win the Mr. Olympia title, but that’s okay. Most people reading this article could care less about looking like a real mutant. (I think drugged-up 300-pound guys, to quote the great fitness trainer Vince Gironda, look like “bloated sausages.”)

Okay, I’ll come clean. I admire competitive bodybuilders for their drive and passion for excellence. But I do not admire their common sense. I should know - I tried bodybuilding for a while. However, I never actually competed. Came close, but no cigar.

The funny thing is that most people assume I’m a competitive bodybuilder when I’m in top shape (which is most of the year). I have 17-inch arms, a huge back, good natural leg development, and pretty good shoulders.

This is not a fluff piece to tell you how great I am. I’m not. I have plenty of genetic weaknesses, trust me. I walk by a doughnut shop and gain a pound. But the fact remains that most people lose muscle on a diet. Those who don’t know how to diet lose far more muscle than fat! So when a guy in his 40s claims he can build muscle AND lose fat… well, eyebrows raise.

As I said, I’m not a competitive bodybuilder. But I love to look like I’m in CLOSE to the condition of one. For me, that’s about 7 percent body fat with ample muscle mass, but not enough to make folks toss their cookies. Lest you worry that you will become “muscle-bound,” accidentally transforming yourself into the next Mr. or Ms. Olympia, fear not. Muscle is like a biological dimmer switch. It’s either on or off - and you control the amount of muscle you wish to see.

So how does this work? Can anyone do it? Absolutely. But you have to have the right combination of factors.

Most fitness pros will tell you that you have to increase your calories in order to gain muscle. Yes, you have to increase your calories to gain weight. But that’s not what most people want to do. They want to gain lean muscle and burn body fat.

For men and women who want to lose fat and build shapely muscle at the same time, a bit of metabolic trickery is involved.

A calorie is nothing more than a specific measurement of energy or heat. And your body requires energy and heat in order to survive. Simply stated, in order to lose stored energy (body fat), we need to decrease the amount of energy we ingest (calories). A slight reduction in calories is essential to burn body fat - there’s no way around that. So, if you want to gain muscle, doesn’t it make sense that you have to increase your calories in order to pull it off?

Yes, it makes perfect sense. But it’s wrong. Flat out, absolutely dead freakin’ wrong.

Listen up: As long as you have fat to burn, all the energy you need for building muscle can come from that stored energy. What you want to do is tap into that unwanted body fat and use the energy to repair your body after exercise and build lean tissue.

There are three key steps to take to trick your body into doing it.

Step One: Stimulate your body to increase its muscle mass.

You do this through weight training. However, train TOO LONG and all that extra energy from your stored body fat will go toward keeping your central nervous system from crashing. Your body will shift all that energy, and then some, into the metabolic processes we call “survival mode” faster than you can snap your fingers. It will try to make sure your metabolism stays high enough for you to survive the stress you’re subjecting it to. That’s one reason diets fail: Your metabolism crashes because your calories are too low AND because you are exercising too much.

Brief but brutal training is the key. Let me give you the example of a three-minute abdominal routine. Perform each of the following movements without rest between sets. Repeat until three minutes are up. Breathe out all your air prior to contracting the abdominal muscles. (This is critical!)

• Hanging Leg Raises (with elbow harness, if possible) - 5-10 reps using foot-held weight if need be. Support yourself either by holding on to an overhead bar or, preferably, with elbow supports (common in most gyms). This helps prevent fatigue from grip failure. Breathe out all your air and raise either your knees to your chest (for beginners) or raise your legs as high as possible, keeping them as straight as possible. Contract and lower slowly. Repeat.

• Floor Crunches - 10 reps, holding the contraction at the top of the crunch for two seconds. With your hands folded on your chest and your lower back firmly planted on the floor (use a pad if you wish), “crunch” your lower body and upper body together as if you were a human accordion. The key here is not to do a “sit-up” but to contract your abs by crunching your torso into your lower body. This requires very little in the way of up-and-down motion.

• Rope Pulley Crunches - side to side (for the obliques, or “love handle” muscles), 10 reps per side, holding the contraction for two seconds. Position yourself in front of a pulley-driven weight stack. Use a rope with handles or small balls at the end to connect to the pulley, and place the pulley high. Select an appropriate weight and kneel down about three feet in front of the weight stack with the rope held slightly above your head in a fixed position. Then “bow” from side to side, contracting the muscles in your abdominal and oblique (side) region. Go left to right, completing one rep after both left and right sides are contracted.

That’s it! Brief and effective.

Step Two: Lower your calories.

How do you manage to lower your calories without starving the muscle? Keep the protein and fats high. Healthy fats are best. For example, stick to lean cuts of grass-fed beef, free-range chicken, and wild-caught omega-3-rich fish (such as salmon).

Now, here’s a great trick: Overeat slightly cooked or raw vegetables. Try to eat as much of them as you can, especially at night. This trick fools the mind into thinking the body has more food than it actually does.

Step Three: Walk. The more the better.

Walking helps clear out the toxins, gets the blood flowing, rids the system of lactic acid, and burns fat… all at the same time. I walk about 20 times longer than I train with weights, because I love it so much. It’s my number one fat-burner.

So, let’s recap:

1. You can burn fat and build muscle. The energy required to build muscle mass comes from stored body fat.

2. This works only if you keep your protein and fats sufficiently high AND you do not over-train in the gym. The shortest workout possible is the best. Stimulate the mind and body to “build muscle” and it will.

3. Walk as much as you can. Walking before eating in the morning helps you burn even more body fat.

Three simple steps, some hard work and dedication, and you’ll soon have that lean, muscular body you’ve always wanted.

[Ed. Note: If you want to build more muscle in less time while you burn body fat, pick up nutrition and fitness counselor Jon Benson's newest book, 7 Minute Muscle. It's a complete system for dropping fat and building muscle that's guaranteed to work for you. Try it for 60 days and prove it to yourself.

And for a FREE source of nutrition and fitness advice, check out ETR's natural health newsletter.]

This article appears courtesy of Early To Rise, the Internet’s most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com.

www.DressSizeReduction.com Registered Dietician Jayson Hunter offers some sound advice regarding workout routines and fast fat loss in his latest video message. Find out how you can get a great workout in minutes and melt fat away for hours!

Jayson is also author of Carb Rotation Diet

www.CarbRotationDiet.com Jayson Hunter RD, CSCS, author of the Carb Rotation Diet has a very simple exercise to show you how to get flat, tight, 6-pack abs, which is also a great fat burner.

www.DressSizeReduction.com Jayson Hunter RD, CSCS offers a FREE Rapid Fat Loss Starter Kit that will help you lose weight fast and to look great! Listen to what Jayson has to say: