4 Steps to Success

“15% of 2010 is gone forever. 15% of your New Years Resolutions should have already been checked off…So exactly how are they looking now? Are you on track with your goals? If you wanted to lose 30lbs this year – are you down fifteen percent – or 4.5lbs already? It’s amazing how time passes. Where will you be at the 30% point – April 20th? That’s 8 weeks away.” – Alwyn Cosgrove

Make sure you are…

  1. Writing down your goals
  2. Creating a written plan to move towards them
  3. Measuring your results
  4. Reviewing your progress.

That’s how you succeed.

And big news:

The TT for Abs & Simple Nutrition DVDs will be released on Monday – A big 19 dvd set. Powerful stuff.

All shipped to your door for FREE this week – but this week only.

Including my Simple Nutrition System. Simplifying what others are making too complex…just showing you how to eat real food to lose fat.

Watch your email this week for more info…but for now:

Click here to listen to this week’s fat loss call…

Let’s review your fat loss tips.

Monday – March 1st

Transformation Tip of the Week:
If you want abs, don’t waste your time doing 30, 20, or even 15 minutes of abs per day. It’s pointless. Instead, use interval training to burn belly fat, and a few choice exercises to sculpt your abs, and a few basic exercises to build endurance in your abs so that you stay pain free.

Now let’s update an old classic…

TT 2K5 Workout A – from the Turbulence Training for Fat Loss Manual

1A) Squat or 1-Leg Squat – 8 repetitions   — UPDATE: Use the Front Squat or 1-leg bench squat
No rest.
1B) DB Chest Press or Bench Press – 6 repetitions  —- UPDATE: Use Decline Pushups
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

2A) DB RDL – 8 repetitions —- UPDATE: Use 1-leg ball curls
No rest.
2B) Spiderman Pushup – 5 repetitions per side — UPDATE: Use the Spiderman Climb Pushup (from TT Big 6)
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

3A) DB Step-up – 10 repetitions per side  —- UPDATE: Lateral Lunge (see TT Big 6 for “how to”)
No rest.
3B) DB Rear-Deltoid Raise – 12 repetitions —- UPDATE: Rope Row
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Advanced Interval Training Workout A-II —- UPDATE: TT Adrenaline Intervals

Get 30 minutes of fun activity – now grab a Green Tea and let’s do this week’s research review

Interesting interval training study…researchers used interval training with heart surgery patients.


Because in the past, doctors have found that aerobic fitness predicts the risk of death in cardiac patients, so the scientists wanted to find the fastest way to do this…

The subjects all had prior heart surgery, and were placed into 2 groups:

Intervals – 90% max heart rate
Cardio – 70% max heart rate

Both groups trained 5d/week for 6 months…

After 4 weeks:
Fitness increased in both groups.

After 6 months:
Only the intervals group continued to make improvements in fitness.

Quality of life improved in both groups.

The interval training group had better long-term fitness improvements.

NOTE: This was highly supervised…do not do this without doctor’s approval…but note the power of intervals.

Am Heart J. 2009 Dec;158(6):1031-7. Aerobic interval training versus continuous moderate exercise after coronary artery bypass surgery: A randomized study of cardiovascular effects and quality of life.


I ran a few intervals this week…4×4 at 10.5mph – feeling strong…but didn’t want to have excess muscle soreness…but fitness is still there despite only doing metabolic resistance training.

TT 2K5 Workout B – from the Turbulence Training for Fat Loss Manual

1A) Pull-ups or DB Pullover – 8 repetitions  —- UPDATE: Sternum Pullup
No rest.
1B) DB Floor Press – 8 repetitions   —- UPDATE: High rep pushup
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

2A) Chin-ups or DB Row – 8 repetitions   — I love high rep DB rows…but for the UPDATED version, you could also try DB Chest-Supported Rows
No rest.
2B) DB Incline Press – 8 repetitions  —– UPDATE: 1-arm Standing Shoulder press
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

3A) Inverted Row or DB Rear Deltoid Raise – 15 repetitions  —- UPDATE: Another good place to insert DB Chest Supported Rows if you haven’t already…or TRX rows if you have access to the TRX straps.
No rest.
3B) Decline Pushups – 20 repetitions   —- UPDATE: Close grip decline pushups
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Advanced Interval Training Workout B-II: UPDATE: Again, TT Adrenaline fat loss intervals instead.

Do 30 minutes of fun activity and then add more fruits and vegetables.

That’s the main message of my new SIMPLE NUTRITION DVD.

And here’s a research study to support why…

Subjects on a low-fat diet that ate more fruits and vegetables lost more fat than another group on only the low-fat diet.
After 1-year, the low-fat, fruits and vegetables group (LF-FV) lost more weight than another group of woman on the low-fat (LF) diet only.


The LF-FV group reported being less hungry, thanks to being able to eat more food than the LF group.

Bottom Line: Base your diet on the Fat Loss Foundation of fruits, vegetables, and raw nuts.

Amer. J. Clin. Nutr. 85: 1465-1477, 2007.


Workout Tip for your abs…Listen, crunches just aren’t going to do it…here are better options from the TT for Abs DVDs:

Try this little circuit:

1) Stability Ball Rollout
2) Side plank
3) X-Body Mountain Climber

I did this yesterday and my abs feel tight and awesome today.

Or try this little superset that makes the Jackknife a little harder.

1) Plank to fatigue

2) Stability Ball Jackknife – 15 reps

You’re going to love the TT for Abs Follow-Along Workout DVDs.

Social Support Saturday!
30 minutes of fun activity…and do it with others.

As my friend Alwyn Cosgrove says, “Doing a good program with other people will give better results than a great program on your own.” That’s the power of social support.

No one to workout with? No problem. With the new TT for Abs DVDs you can now workout with me. I’ll show you the right form and encourage you through the entire workout. It’ll be a blast!

Click here for your copy of the TT for Abs DVDs

19 DVDs, including the Simple Nutrition System.

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

Here’s a little smoothie tip from Kardena Pauza. She says each drink should have no more than 5 fruits and vegetables, because if you do, the taste gets messed up. And I tried this, and she’s right.

So I stick to 1 banana, blueberries, blackberries, spinach, and raspberries (raspberries are the key for me). I’ve also tried 1 banana, pineapple, blackberry, raspberries, and spinach. Not bad. I also tried adding celery this week, but unlike the spinach, celery has a strong flavor.

Next week!
TT Workout – Exercise Substitutes
Weekly Research Review – New resistance training study shows it helps older folks lose fat – better than just diet alone!
How to eat healthy for cheap

Enjoy the TT for Abs DVDs,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training