Early to rise

cardio workoutIf you’ve ever wondered how many calories you can burn in an hour, you’re about to be surprised.

In the past couple of weeks I’ve grown weary of people claiming they are burning 1000 calories in their cardio workouts, so I went to an exercise physiology professor to find out the truth…

Click here to find out the answer on this week’s fat burning coaching call

And we’re going to have a lil’ fun this week…I need a theme song. More on that in a moment, but first, let’s find out the truth about those people who claim to burn 1000 calories in an hour…they seem to be popping up everywhere…

Monday – Oct 13

Transformation Tip: Can you burn 1000 calories?

I asked my good friend, Dr. Stuart Phillips, Ph.D, from McMaster University…

Q: How hard would someone have to exercise to burn 1000 calories in an hour?1000

His Answer:
You’d have to work pretty hard, but it’s not impossible by any means…let’s take me for example.

I weigh 195 and if I ran at a 7 mph (~8:30 mile pace) for 60min then I’d burn about 1000 calories… I used to be able to do that, but I weighed 178 at the time!!

Q: How many people could possibly pull that off?


Not too many perhaps 1-2%, mostly well trained runners and possibly well trained cyclists… (note if I did 60 min to burn a 1000 cal on a bike I’d have to ride pretty darn fast – 26 mph). And don’t get me started on how hard you’d have to work on an elliptical…

So there you go…most people are overestimating the number of calories they burn in a workout, and frankly, I’ve shown you before that weight loss is not all about calories…

And more importantly, I DESPISE the mindset people have around this time of year where they think they can just go into the gym and burn off Thanksgiving dinners, Halloween candy bar binges, and alco-holiday drinks.

Forget that mindset. Instead, focus on doing quality workouts, such as…

Advanced Workout A – Hotel Room Workouthotel gym

Repeat the circuit 2 times the first time you try it.
In future workouts, you can repeat the circuit up to 3 times.

Y-Squat – 15 reps
1-Leg RDL – 8 reps per side
Reverse Lunge – 15 reps per side
Spiderman Pushup – 8 reps per side
1-Leg Reaching Lunge – 12 reps per side
X-Body Mountain Climber – 10 reps per side
Prone Stick-up – 8 reps
T-Pushup – 10 reps per side

Intervals – Running in Place
20 seconds running, 10 seconds recovery (very slow walking in place)
Repeat 8 times

30 minutes of fun activity…and now let’s look at some fasting research from the Am J Clin Nutr. 2009, “Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults.”

In this study, 16 obese subjects (12 women, 4 men) completed a 10-week diet study.

Weeks 1-2: Subjects followed a control diet

Weeks 3-6: Subjects did alternate day fasting (ADF) consuming 25% of energy needs on the fast day and then as much food as they wanted on the following day. The food was controlled by the researchers.

Weeks 7-10: Subjects did alternate day fasting (ADF) consuming 25% of energy needs on the fast day and then as much food as they wanted on the following day. The food was chosen by the subjects.

Interestingly, the subjects stuck to the diet very well (86-89% adherence) and subjects lost an average of 1.5 pounds per week during the alternate day fasting program. Overall, they lost 12.3 pounds in 8 weeks of dieting and they dropped their body fat from 45% to 42% while lowering cholesterol and triglycerides as well.

The researchers concluded, “These findings suggest that ADF is a viable diet option to help obese individuals lose weight and decrease CAD risk.”

Fasting, which I once thought was crazy, seems to be an acceptable way for folks to lose fat and improve their health.

I recommend Brad Pilon’s Eat Stop Eat fasting program.


TT Hotel Room Advanced Workout B

Repeat the circuit 2 times the first time you try it.
In future workouts, you can repeat the circuit up to 5 times.

Bulgarian Split Squat – 15 reps per sidepush up
Decline Pushup – 20 reps ===>
Y’s & T’s – 10 reps each
1-Leg Squat – 10 reps per side
Spiderman Climb – 10 reps per side

Intervals – Jumping Jacks
30 seconds jumping jacks, 30 seconds recovery (very slow walking in place)
Repeat 6 times

30 minutes of fun activity and then vote on…

The Turbulence Training Theme Song!

In the comments section below, please tell me what the Turbulence Training theme song should be (and tell me about your favorite workout tunes as well).

Whoever gives me the best suggestion for the Turbulence Training theme song will win a 1-year Platinum TT membership!

Looking forward to your rocking suggestions!


TT Hotel Room Advanced Workout C

Repeat the circuit 2 times the first time you try it.
In future workouts, you can repeat the circuit up to 3 times.

Running in Place – 20 seconds
Chops – 12 reps per side
Grasshopper Pushup – 8 reps per side (see video below)
Y-Squat – 15 reps
Mountain Climber – 12 reps per side
Bodyweight Squat – 30 reps
Diagonal Lunge – 12 reps per side
Squat Thrusts – 10 reps

Social Support Saturday!
30 minutes of activity, and then check out this site for motivation ideas…


On that site, you’ll

1) Set your goal.
2) Set the stakes
3) Pick referee
4) And go!

Sunday – Plan, Shop & Prepare
30 minutes activity and then plan, shop, & prepare…

Here are my 5 fat loss nutrition rules to help you…

1) Have a big green salad everyday big-salad
My “Big Boy” salads consist of spinach, broccoli, peppers, mushrooms, onion, avocado, black beans and salsa, and I have a variation of that everyday – usually before or after I workout.

2) Have an apple per day
Red delicious or Granny Smith, I usually have my daily apple before noon…although often I’ll have a second one after my workout.

3) Drink lots of water and at least 1 cup of Green Tea
I probably drink over 3 liters of cold water per day, as well as at least 1 cup of Green Tea with breakfast.

4) Eat at least 10 servings of fruits and vegetables per day.
This will help fill you up and it’s just plain healthy. You’ll feel amazing when you start eating a whole-foods nutrition plan.

5) Have at least 2 ounces of raw nuts per day.
On a given day, I’ll eat almonds, walnuts, almond butter, and even pecans, sunflower seeds, and peanut butter. Don’t be afraid of nuts, research shows they do NOT make you fat.

For more nutrition tips on eating more vegetables, get help from Kardena’s Kitchen here.10vfnte_ebook_4

Next week!
Special gifts for men and women
New cardio & diet research

Stay strong,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training


Don't Miss Out - Claim Your Report
"Get the #1 NEW Fat Burning Workout System"
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  • janemary manderson

    Hi Craig,
    I think the DaRude ‘Sandstorm’ idea was a good one,I wake up to that song every morning… but even more hard core than ‘sandstorm’ is the classic ‘blood is pumping’ by Voodoo and Serrano http://www.youtube.com/watch?v=gQ6v4s1itxA …..its full on …..

    Keep up the motivation …. love ur work…..

  • 2bfit

    smashing pumpkins ‘bullet with butterfly wings’

  • 2bfit

    white stripes ‘seven nation army’

  • http://www.youtube.com/watch?v=pCUfHQSsC2c Mitchell Turner

    This is one of the last songs I play in my workout, to inspire me to keep going! Don’t give up! Be Unbreakable! Train Turbulant!!

  • Sheryl

    How about the song “I’m Begging You for Mercy”?

  • Suzanne

    Hi Craig
    How about Jump by David Lee Roth

  • Brandyne Arendse

    Biggest the best … by Claw finger

  • sheryl

    I second this one.

  • Tom Zurowski

    My recommendation:

    SexyBack by Justin Timberlake

    The timing of the beat is perfect for TT workouts
    Plus, 90 days after starting TT you’ll feel like you got your SexyBack or at least you’re seriously on your way to getting it back!

  • anis

    nothing else matters by metallica

    • Craig Ballantyne

      When I first started lifting (using a York universal machine) at age 16, Enter Sandman was one of the tapes (yes, TAPES!) that I listened to over and over and over again down in my parents basement behind my dad’s workshop. Metallica and Nevermind by Nirvana. I’m pretty sure I have that Metallica album memorized and could recite the words to almost every song.

  • Kathy

    I Wanna Be A Cowboy by Boys Don’t Cry

  • Keith Shaw

    I like “Soldiers of the Wastelands” by Dragonforce or “Through the Fire and the Flames”.

    Pretty much anything by Dragonforce. If the speed of their songs can’t get you over a hump, not much will.

  • Scott Sampica

    Live For This by Hatebreed

    or anything buy Metallica or Slipknot gets the adrenaline pumping

  • Craig Ballantyne

    Thanks for everyone’s entry…I’ve gone with…


    Technically, “Anis” wins because they were the closest…

    Thanks again!


  • eduardo dapelo

    a song that makes me feel pumped when i workout is enter sandman!! another one i love is metal health by quiet riot or how about burning heart of survivor? is a great song to hear when you are working out.. by the way your workouts are the best man!!! im 16 and i would like to ask you some questions crayg about a workout that i am doing

  • Adam

    If you are going to open up your session and need a them song to get the blood pumping.

    Black Betty: Ram Jam.

    This is a great song to really get you motivated and ready to kick major ass.

  • Jonathan Grainger

    Till I collapse – Eminem or Sliver – Velvet Revolver

  • Garry

    Hey, Ya by Outkast

  • Dave

    tt tune – Just Breath Pearl Jam

    because tt is a life long journey

    • Craig Ballantyne

      NIce Dave!

  • fujii

    How about “BACK TO SCHOOL” by the Deftones or

    “My own Summer” by Deftones

    “Crazy” by Kidney Thieves

    the theme song from “Seasame Street”

  • Kyler Cavers

    Hey Craig,

    I was thinkin that new kickin track my Airbourne “No Way But The Hard Way” It’s got a good hard rock grove that has that AC/DC sound which I think many people can enjoy. Its motivational because Turbulence Training or any serious exercise program is generally supposed to be “hard work”. It reminds me that in order to achieve the results you want, you gotta put the time in and push yourself. Not to say any of it is not enjoyable, but everyone knows that feeling you get after you know you’ve challenged yourself accordingly.

    Just my thoughts!

    Also I usually listen to Judas Priest cause I’m a Heavy Metal fan 120%


  • Dietrich Marquardt

    Can’t Get Enuff – Winger
    Fuel – Metallica
    Final Countdown – Europe
    Flat on the Floor -Nickelback

  • ashish

    classy one…me 2 wid dis!!

  • http://www.thefitnesschronicle.com Adam

    The only part I would suggest that you don’t eat is peanuts/peanut butter and mushrooms. Obviously mushrooms are a fungus and not a vegetable and peanuts are universally contaminated with fungi. Understanding the fungus link to diseases and health problems is overlooked way too much in regards to health.

  • Slanie

    There are some great suggestions here! I like to feel hardcore when I work out, I imagine myself needing to be super strong with a ton of stamina for some crazy movie-like event… Like a zombie apocalypse or prison fight, haha! (Just to give you an idea of why the is funny, I’m a female Ph.D. student)

    I listen to Get Down With the Sickness, Click Click Pull, and Let the Bodies Hit the Floor. :-)

  • http://www.ehowtoburncaloriesfast.com Matt

    I agree, most people tend to overestimate the number of calories they burn. It’s funny when people believe that they can burn those French fries, chocolates and cakes with just one workout. 1000 calories is a LOT of calories (and unfortunately most processed foods make it really easy to eat 1000 calories). The best way to burn 1000 calories is to… stop eating processed food. It’s easier to change a diet than exercise for a few hours a day.