Beginner- Workouts

 Hi everyone, here’s some great practical advice that can help you reach your fitness goals, enjoy.

If it’s January, it must be crazy time in the gym…and it must mean
that every huckster out there is selling the magic potion to help
folks lose the blubber.

Be very careful about “gurus” who make claims that sound too good to
be true…after all, none of that stuff has worked in the past, why
would it start working now?

It’s easy to get caught up in the latest “weight loss craze”, but
it is essential for you to never stray too far from the basics.

The basics are what work time and time again. That’s how the TT
Transformation Contest winners get such great results.

The 5 simple steps to success are:

1) Review your food journal.

Research shows that if you use a food journal, you should lose up to
3.5 pounds more than if you didn’t. Pretty simple, huh?

2) Use Fitday.com to see if your calories have crept up.

When people ask me how many calories they should be eating, I simply
tell them to do three things.

- Go to Fitday.com and find out how many calories they are eating now.
- Cut that number by 20% if they are not losing weight.
- Improve the quality of their diet by eating at least 5 servings of
fruit and 5 servings of vegetables each day (in addition to your
other healthy foods).

The fat will fall off with this simple guideline.

3) Stop doing long, slow, boring cardio and switch to interval
training.

Unless you are training for a marathon, a 10-K, or if you just love
cardio more than life itself, there’s really no reason to do long,
slow boring cardio.

Switch to shorter interval training sessions and you’ll get more
results, have more fun, and do it all in less than half the time.

4) Review your workouts for best results.

In addition to your food journal, you should keep a workout journal.
This will allow you to go back through your past workouts to find
out which ones worked best for you and which ones you enjoyed. If
you’re struggling now, I suggest returning to the program that gave
you the best results in the past.

5) Include resistance training in your workouts to help you sculpt
your body.

Look at your body as a sculpture…sure you might have a little
extra plaster on it, but you’ll get that off fastest with nutrition,
not long cardio.

So use nutrition to lose the fat, and resistance training supersets,
like the ones in the world-renowned Turbulence Training program,
and you’ll sculpt your body like a beautiful work of art.

If you’re ready to go sleeveless, to get a flat stomach, and even
to show off your body at the beach, then you’re ready for the world’s
most popular home-workout program, Turbulence Training.

As featured in Men’s Health, Women’s Health, Oxygen, Men’s Fitness,
and even Prevention magazine, Turbulence Training and Craig
Ballantyne’s fat loss tips have been used by millions of men and
women all over the world.

And now you can try this legendary workout program for less than the
cost of a fast food combo.

Click here to try out Turbulence Training for less than 5 bucks:<

www.TurbulenceTraining.com

Hi guys, I’ve got a great book to give away written by one of the real guru’s of the fitness industry Tom Venuto, so if you’re interested in getting some absolute top info for free send a reply address  and I’ll send you the book its 62 pages  long so its not a little fluffy piece there is real content in it. I’m applying some of what I learnt in it  now to myself.

cheers Brendan 

http://www.Beginner-Workouts.com

Hi guys, Craig Ballantyne has put out another great workout that uses only your bodyweight give it a go, and be prepared to sweat!

Turbulence Training Fat Loss Bodyweight Workout

Did you know that you can get an amazing workout from ONLY bodyweight
exercises…

…and that this workout can be done LITERALLY anytime and anywhere?

Check out this workout from Men’s Health and Women’s Health magazines
fitness expert, Craig Ballantyne. It uses his world-famous Turbulence
Training workout secrets to help you lose belly fat without equipment.

Warm-up Circuit – 2 rounds – Spend 15 seconds on each exercise.
1) Jumping Jacks
2) Bodyweight Squat
3) Pushups
4) Mountain Climbers
5) Prisoner Forward Lunges
6) Stickups

Strength Superset

1A) Toughest pushup for 30 seconds
1B) Toughest single leg exercise for 30 seconds per side
- Rest 1 minute before repeating this superset

Water break – 2 minutes

Conditioning Circuit – 20 seconds per exercise
1) Prisoner Squat
2) Pushup Plank
3) 1-leg hip extension
4) Close-grip pushup
5) Side Plank
- Rest 1 minute before repeating this circuit

Water break – 2 minutes

Final Circuit – 20 seconds per exercise
1) Split Squat
2) T-pushup
3) Prone Stick-ups
4) 1-Leg Deadlift
5) Squat thrusts
- Rest 1 minute before repeating this circuit

Water break – 2 minutes

Stretching Circuit – 20 seconds per stretch
1) Hip Flexor Stretch
2) Glute Stretch
3) Chest Stretch
4) Hamstring Stretch
5) Shoulder Stretch
- Rest 1 minute before repeating this stretching circuit

Done!

So much fun, and no equipment needed. You can do this at home, at
the park, in your office (we won’t tell!), and even in a hotel room
at a hotel – it no longer matters how bad the hotel gym is!

For more amazing Turbulence Training workouts, visit this website:

=>

www.TurbulenceTraining.com

Enjoy,
Brendan Wild

********************************************************************

OK so you’ve decided to begin working-out, great you’re all keen and raring to go. What Next?

I’m going to assume that you’ve read my previous post and have decided on you Goals and have Written  them down, and have seen a doctor for advice about beginning an exercise program. The next step is to investigate some programs that will help you achieve Your Goals. Or maybe you’ll join a gym and the gym will provide you with a program to follow but…. you don’t want to join a gym and exercise in front of others…yet.  Perhaps you rushed out and bought some equipment eg dumbbells but don’t know what to do with them, or  maybe you haven’t done anything yet you’re in Analysis Paralysis mode- too many options so you do nothing! Well lets move on from there right now!

Let’s get you onto a Beginners Workout , I’ll show you a few exercises 

Group A  If  you don’t have any equipment yet

Group B  Those of you who have bought a little bit of equipment eg Dumbells

OK some basics here Exercises are done in Sets, in your set you would do 10 Repetitions of the exercise eg Squats 3×10= 3 Sets of squats with 10 repetitions  

Group A- Body Weight Exercises

Are a cheap option- your equipment goes with you everywhere- why not use it. Body weight exercises are a good starting point if you are a bit overweight and can help you gain a bit of confidence and strengthen up before graduating to some equipment, also if you travel with your job you can always fit in a workout.

Ok a simple body weight Beginners Workout would look like this:

Warm-up 10 squats, 30 seconds running on the spot and 20 jumping jacks have no rest between exercises have a 30 second rest and repeat once more then start workout. Please don’t skip Warm-up

Do a set of each exercise with only 30 seconds rest in between when finished all the exercises rest for one minute,  have a sip of your drink, breathe deeply then repeat whole routine 2 more times. Note if you can only do it once or twice don’t worry  work up to three sets of the routine don’t overdo it.

Exercise 1 Squats                                 3×10 (Does all of lower body)

Exercise 2 Push-ups                             3×10 (Does all of upper body) If a full push-up is too hard instead of your toes rest on your knee’s until you’re strong enough to do full push-ups

Exercise 3 Plank                                   3×30 seconds (Does all abdomen) It the same position as a push-up only resting on your fore-arms-hold that position. You’ll feel that one!)

Exercise 4 Step-ups                              3×10 per leg  Start with a step of 6”/150mm work up to a step of 12”/300mm. Place front leg on step-step up using front leg to do most of the work, step down again using front leg to work hardest.

Exercise 5 Lying Hip Extensions            3×10  Lie flat on floor with your knee’s bent and feet flat on floor, Liff your hips off the floor by squeezing your butt (Don’t use your lower back at all)Hold that position for 3 seconds then slowly lower yourself down… almost touch the floor go again

Exercise 6                               3×25 Jumping jacks finish with some cardio

Group B                                  if you have bought some Dumbbells you can do the same exercises but on the Squat andStep-ups hold onto your dumbbells for extra resistance(Start light you can always add more as your strength and co-ordination increases) Plus we’ll add 1 more exercise in before the Jumping jacks, 3×10 bicep curls, so your workout will look like this-

Group B

Warm up 2x

Exercise 1 Squat                                      3×10

Exercise 2 Push-ups                                 3×10

Exercise 3 Plank                                       3×30 seconds

Exercise 4 Step-ups                                  3×10

Exercise 5 Lying Hip Extensions            3×10

Exercise 6 Bicep Curls                            3×10

Exercise 7 Jumping Jacks                        3×25

Ok go and schedule in a workout and do it.

Cheers Brendan

PS Please post any good execises you know as well

PPS Next post for Beginners after Muscle Gain            

Hi there everyone,

Just wanted to get a few tips out there to all you people about to begin an exercise program it’s easy to get all gung-ho and start lifting weights or running long distances without having a plan And I want people to start exercising and stick with it for life not be injured or put off in the first few weeks so here are  some tips, some I’ve learnt the hard way, others I’ve read or seen. In no particular order-

* Have a plan or goal of what you want to achieve and write it down

* Research any program before you buy it has to fit your goals not the other way round

* Decide where you will exercise- gym or home

* Don’t spend a fortune on equipment. Do body weight exercises for a start if you want

* Always warm up before lifting. Eg skip rope, run on the spot, exercise bike

* Don’t lift too much weight for the first month make sure you’re performing the exercise correctly

* Mix in some cardio if you are weight training or some weight training if you are just doing cardio

* Don’t read too many books or magazines they will confuse you, stick to your original program

* Change your routine around after 4 weeks so you don’t get bored

* Plan a time to do your exercise into your schedule- stick to it!

* Don’t listen to negative advice/comments by friends or family it’s your body and your life!

* Allow at least a day between workouts so your body can recover- when beginning two can be better

* Eat good foods to help your body recover

* Work on your diet in combination with exercising it will bring results

* Cool down properly after a workout or run with stretching, your body will thank you tomorrow

* Drink heaps of water daily

* Just start today!!

That’s enough for today I’ll post some more another day reread the list and apply it to yourself it’s worth it at the start.

Cheers Brendan

PS Please post any tips you have for everyone to share

Hi everyone,

A few days ago, fat loss author/expert Tom Venuto
issued a bold challenge to hundreds of thousands
of people…

Basically, he “called them out,” (but in a motivating
sort of way, that is).

Tom was making an announcement about a new type of
fitness transformation challenge contest that will
run – get this – through ALL the holidays:

Thankgiving (US), Christmas and New Years.

He actually suggested that now is the BEST time to
transform your body and that procrastinating until
New Year’s is a pointless waste of time. If you
wanted a better body, why wait, right?

He also said that he thinks its downright “neurotic”
to believe that you can’t get leaner AND enjoy holiday
food at the same time.

According to Tom, that is a catastrophic form of
“EITHER / OR THINKING” which leads many people to
procrastination or self-sabotage.

You can read more of Tom’s “call to action” here:

www.burnthefat.com

To say there was a “response” would be an understatement…

Tom’s blog had something like 500 comments on it when he
first issued this challenge and he hasn’t even opened the
contest registration yet.

He also hasn’t released the prize package list yet, but
rumor has it, he is sending the overall winners somewhere
tropical… a warm place to show off a hot new body in the
dead of winter! Nice.

But if it wasn’t the prizes, what created all the buzz, then?

Well, Tom simply asked two questions in his challenge announcement:

(1) “Are you concerned about dealing with holiday food and
drink temptations that might lead you to become one of
the “holiday fat gain” statistics?”

(2) “If so…. DO YOU ACCEPT MY CHALLENGE TO GET IN BETTER
SHAPE OVER THE HOLIDAYS?”

hundreds upon hundreds of people raised their hands and
said, “YES, I accept the challenge!”

It became clear that what people need more than
“another diet program” is MOTIVATION…. INSPIRATION…
and a REASON WHY to get up, move, and change the things
that need improving.

By providing a goal (a contest), a source of motivation
(prizes and recognition), accountability (A forum with
THOUSANDS of like-minded fitness enthusiasts to help
you along) and expert advice (a place with coaching and
education resources), THAT combination was the trigger
that had so many people say YES to this challenge.

Maybe, if you too say “YES, I accept your challenge,”
a fitness competition during the holidays could be an
event that not only keeps you from gaining fat from the
season’s indulgences, but could inspire and motivate you
to achieve your best shape of the year, or even the best
shape of your life.

I can tell you this: I’ve heard it myself from a lot of
people; it’s reward enough to get through the “holidaze”
in better shape than you began them; winning would just
be the icing on the cake.

I agree. And I believe you CAN do it NOW – DURING the
holidays – while enjoying the food and festivities
(with balance and moderation), and you will NOT be
one of the procrastinators who say, “I’ll start after
New Year’s day.”

Tom’s Burn The Fat Inner Circle Will be “CONTEST CENTRAL”

===>

www.burnthefat.com

He just opened up a new challenge forum where ALL contestants
and members will converge to post their before/after
results, post their journals and all support each other
towards an incredible “50-DAY-BURN!”

If you want to be a part of online fitness history and
become a contestant in the first-ever 50 Day Burn The Fat
Holiday Challenge, you will be instantly eligible for
the contest and get access to the challenge forum when
you join the inner circle:

===>

www.burnthefat.com

Another way to get started: Read (or Re-Read) Burn The Fat,
Feed The Muscle.

If you don’t have this ebook yet, this is the classic
manual that many people call the “bible of fat loss” –
it’s a virtual roadmap for how to eat, train and get
motivated to win a transformation contest or, simply
get yourself in the best shape of your life

Get Burn The Fat

www.burnthefat.com

Anyone who already owns Burn The Fat, Feed The Muscle is
automatically eligible to enter the contest, with no
other purchase required.

Registration for the contest will open at the Burn The Fat
Inner Circle on Thursday, November 19th. There may be
some restrictions and the contest is void where prohibited
by state or country law.

More details are coming soon.

you can read Tom’s Holiday Fitness Challenge call to arms,
and get on the notification list about the contest prizes,
rules and instructions by visiting this page:

www.burnthefat.com

To your best body transformation, while enjoying the
Food and festivities of the holidays at the same time!

Hi Ladies, no I haven’t forgotten you, good on you for starting!

Women can tone and firm up muscles by using a weight lifting exercise routine.

Before you start throwing weights around, ask yourself what are my goals, become a ‘yummy’ mummy, run a marathon, compete as a fitness model, or just lose a few pounds and get some energy back into your life. Write your goals  down, are they realistic, make sure that they are as nothing sucks enthusiasm out of you more than not hitting your goals, by missing workouts or cheating a bit on the diet, but if your new routine has you up at 5.30 am working out for an hour everymorning and eating like rabbit, chances are you’ll slip up and lose motivation. Start off small and steady, cut out having a treat everynight with your coffee, make some healthy choices in what you eat, fit into your life three 30 minute blocks where you can do your workout, do two 15 minute workouts if you need too, you just have to make it work for you. Try and fit some walking into your lifestyle too,  we all need to be more active daily the health benefits are massive.

Don’t worry about turning into a female version of Arnie, women don’t have the genetics or testostorne for that to happen(well most of them) and even the ones who do still need to train for hours and hours daily, as do male bodybuilders to get huge. If you  start off with light weights and only do 5-8 different exercises and only do 3 sets of that exercise for between 8-12 repetitions that will get you underway. You can buy a set of weights to use, new or 2nd hand it doesn’t matter perhaps for a start use a can of fruit out of the pantry as a weight and work up from there. The good thing about weight training is that its speeds up your metabolism which burns fat up, one pound of muscle burns up to 50 calories per day, and after a workout  your body releases endorphins which make you feel happy and relaxed.

Another plus of working out is that it is great for strengthening your bones and ligaments which can be crucial to good health when you’re older, it helps with your balance and movement in general. When is the best time to do exercise, when you can fit it in, a lot of people try and do it in the morning, to get it out of the road, get the day off to a great start, the kids are still asleep but if you can’t do your routine till night time do it then whatever works. So whether its Fat Loss or muscle building your after, get going. Just get started!

Thats enough info for a start,  I’ll be posting more details later and don’t forget to post comments or questions

cheers Brendan

Hi everyone,

I was looking thru some aricles that I’ve recieved and this one had some great advice for the Holiday Season in regards to eating and enjoying the food on offer at this time of year and being motivated to work out and reach our goals.

Its by Craig Ballantyne, I hope you enjoy it, don’t forget to post your comments

Title: 3 Secrets of Your Fat Burning Holiday Plan

Hi,

If you want to do the impossible and LOSE fat over the holidays,
then this is going to be the most important fat burning tips article
you ever read.

Losing fat and keeping the weight off over the holidays is easier
than you think. And I’m going to show you exactly what you need to
do to lose fat while enjoying yourself at big meals and parties over
Thanksgiving, Christmas, and New Years.

There’s just 3 simple steps you need to follow.

1) You need to plan out your reward meals in advance. Remember, it
is a big psychological boost to your fat loss program if you can
still enjoy your favorite foods while transforming your body.

So here’s what you need to do. Simply grab a calendar and mark off
the days when you have a big meal planned. Don’t forget, you get
at least one meal per week when you can have whatever you want.

That means you can mark off Thanksgiving Thursday, and then your
work holiday party, then your family Christmas dinners, and any
other event you have planned. Once per week you get to reward
yourself for doing such a great job with your program. So enjoy!

2) The second thing you need to do is plan out your fat burning
exercises sessions in advance, so you know exactly what you need to
do in order to free up more time for holiday parties, shopping, and
merry-making.

Remember, you don’t have to do long, slow, boring cardio if you want
to lose stomach fat. In fact, you have to do just the opposite. You
need to cut your workout time, cut the time you spend at the gym,
and just say NO to cardio and crunches. Both are a waste of your
time – and that’s my Christmas gift to you – never having to do
those silly exercises ever again.

Switch to the simple, bodyweight and home fat burning exercises in
the Turbulence Training system. You’ll love how you can burn fat in
the comfort of your own home in just a few short minutes each week.

3) Stay strong with social support. Now more than ever is the time
of year when you need to spend time with your social support group.
Make sure you are still checking in on the Turbulence Training
member’s forum to get help and support on sticking to your fat
burning plan over the holidays. You’ll get help from others all over
the world to lose fat while everyone else at work gains weight.

So that’s all you have to do…just follow that simple 3-step plan
of reward meals, planning, and social support, and you’ll lose fat
over the holidays.

I strongly recommend you get the exact diet and fat burning plan
from Turbulence Training from world=famous fitness expert, Craig
Ballantyne.

Plus, with today’s special offer, you can try out the Turbulence
Training Fat Loss System for only $4.95 for the next 21 days.

Click this link to try out Turbulence Training today:

=>

www.TurbulenceTraining.com

To your fat burning success over the holidays,

Craig Ballantyne

PS – Don’t forget…

The Turbulence Training System has a 60-day guarantee. If you
aren’t 100% satisfied, just let Craig Ballantyne know and you’ll get
every penny back.

Try out the trial offer!

www.TurbulenceTraining.com

Hi there, and thanks for looking at my site, as the name suggests it’s for beginners looking for work-out advice that they use to start on the road to fitness.

A bit about myself, my name is Brendan Wild, I’m 41 and have been active and exercising for most of my life, I played tennis and badminton when younger (still have a hit with the kids now). When I began working I started going to a  gym, with a simple program which I stuck with for awhile and then  I began to modify it because of all the magazines I was reading which showed me the latest exercise that would turn me into the next Arnie, as long as I bought supplement to go with it, and the next month it was a different exercise and different supplement. Sure I had a bit of growth and some strength gains but I was no Arnie. Now being older and hopefully a bit wiser, I can accept that I was never going to be the next Mr Universe, but what I can do now is look after the body I do have, 178cm and 80kg,  and keep it in the best shape that I possibly can for my sake, my children’s sake and eventually their children’s sake. So one of the reasons that I’ve got this site up and going is to save you money, injuries and most importantly time, which is precious!

My catergories are listed in area’s of interest, so some of you will be wanting have muscle gain others work on their overall fitness training, so now is a good time to think about why you want to begin, and what you want to achieve by beginning to work-out, what is your motivation? How much do you want to spend money wise and time wise on a program or gym membership, or even a new pair of runners. Write down your goals, you’ll be amazed at how just writing them down is such a strong motivator, stick them on a wall or door that you’ll see often. Once you decide on what your goals are, check under the catergory that suits you best for great advice. I will be posting  some great content on all sorts  of  catergories and I’m hoping that it will save you, a beginner,  some time and get you working out to achieve your goals as soon as possibe! Don’t forget to post any tips or advice back to me either or importantly and questions you have in regards to anything exercise and if I don’t know personally I’ll find out and get back to you.

A quick word of caution if you are over 40 or haven’t been that active, and are looking to start the journey to fitness and muscle, please take the time to get a doctor’s check done before starting any program. I, myself get a check done every year now,  just like a bit of a tune up and it’s good hearing the doctor say ‘no worries you’re in good shape’

How am I going to save you some time and hopefully some money? In a couple of ways,  I’m going to post free information  under the different catergories that I’ve found to be helpful to me, so that you can use it too. And I will get articles from some of the better, no, best exercise guru’s out there and post them for you to use as well, I’m also always looking for youtube video’s to post showing how to do exercises correctly and safely, and maybe the odd funny one. I’ve been looking at exercise and muscle building sites for about the last 10 years so I know which ones have stuck around and have consistent content, those are the guys whose info I’ll be posting. Because I’ve tried a bit of everything of the sites I’ll mention I do have their programs and will comment on how I’m going with them both good and bad points and results achieved! I’m not going to sugarcoat anything here I want good advice and so do you!

To your sucess

Brendan

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

/>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.

I call this ‘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.

The Turbulence Training 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.

And while 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 advanced secrets 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)

Try Turbulence Training today:

www.TurbulenceTraining.com