5000 Calorie Weekend Binge Workout

Well, I must admit, I make diet mistakes, too. Last Saturday afternoon my friend Joel Marion, from BioTrust Nutrition, had a big pool party for his family and friends.

He brought in Chipotle catering to feed all the hungry, hungry kiddos running around and swimming in his pool.

Joel Pool

Even though I learned over my decades of nutritional studies that the best diet for most people is to eat “pretty close to Paleo“, it’s still easy to go overboard when someone puts unlimited amounts of your favorite food in the kitchen.

I love a Chipotle burrito bowl with a big scoop of guacamole.


As the day went on, we also celebrated with a few drinks. While liquid calories are a big no-no on a strict fat loss diet, there’s nothing wrong with a few celebratory drinks now and then. Good times with friends is what life is all about.

Besides, alcohol alone isn’t the problem…it’s really the booze-fueled bad diet decisions that stop our fat loss program in its tracks. If you drink a couple of beers – or have a couple of glasses of red wine – it becomes exponentially harder to turn down treats or high-calorie meals.

At dinner, I might have went back for a big second helping of Chipotle…and after that I started snacking on some high-calorie nuts and just couldn’t stop…and then (yes, there’s more!) I treated myself to a bag of potato chips.

Even though they were one of those fancy bags of Jackson’s Honest potato chips cooked in healthier coconut oil, let’s be brutally honest, they were still potato chips…and not a great choice for losing belly fat.

By the end of the day I had consumed 5,000 calories. That’s a lot of food, almost two days worth. I guess you could justify it by saying, “Hey, no worries, it was just your cheat day.”

It’s certainly nothing to cry about. There’s no point in having regrets because there is nothing you can do about the past. Whenever I make a diet mistake, I live by this philosophy:

No matter what happened yesterday, or on the weekend, today is a great day to get back on track to your big goals and dreams. Every step forward takes your farther away from the mistakes of yesterday. You can’t change the past, but you can learn the lessons, move on, and get better today and tomorrow. Stay strong and never give up on what is important to you.

On the bright side, this day of Big Eatin’ fueled one of the best ‘morning-after’ bodyweight workouts that I’ve had in a long, long time. I had no shortage of energy as I hit Joel’s Garage Gym on Sunday morning.

Here’s what I did. I split these exercises up into a couple of circuits, and spent about an hour getting it done.

Total Reps: 733
350 squats
200 pushups
80 bodyweight rows
35 Burpees
38 pullups
20 chinups
10 Handstand Pushups

Whew. While there’s no way to burn 5,000 calories in an hour’s workout (you’d have to run 50 miles to burn 5,000 calories!), it was probably a 600 calorie workout burn followed by a 200 calorie Afterburn.

Here’s how you can do those moves – with some exercise modifications – in a fun, fat-burning bodyweight circuit.

The Bodyweight-8 Afterburn Circuit Workout
– Do as many repetitions as you can in the recommended time.
– Rest 1 minute at the end of the circuit.
– Do 2-4 circuits.

1) Prisoner Squats – 45 seconds, rest 15 seconds
2) Close-Grip Pushups – 45 seconds, rest 15 seconds
3) Pullups or Bodyweight Rows (or DB rows) – 45 seconds, rest 15 seconds
4) Burpees or Total Body Extensions – 30 seconds, rest 30 seconds
5) Decline Pushups or Regular Pushups – 45 seconds, rest 15 seconds
6) Chin-ups or Bodyweight Rows (or DB Curls) – 45 seconds, rest 15 second
7) Walking Lunges – 45 seconds, rest 15 seconds
8) Mountain Climbers – 45 seconds, rest 15 seconds

While there’s no way to burn 5,000 calories in an hour’s workout (you’d have to run 50 miles to burn 5,000 calories!), it was probably a 600 calorie workout burn followed by a 200 calorie Afterburn.

But even more important than the workout were the lessons learned from my day of overeating. I’ve made many mistakes like these over the years and they have allowed me to create my Top 5 Fat Loss Nutrition Rules. I’ll reveal those tomorrow. Until then…

If you liked that bodyweight circuit, you’ll love the workouts we have here:

Click here for all of my top secret fat burning workouts

Looking forward to seeing your success story from my workouts.

Stay strong and never give up on what is important to you,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – Let’s go!

All the planning in the world is no good if you don’t follow through. Take fast action. Get started. Make some changes. Learn lessons. Adjust course as you go. Keep on pushing on.

You can – and WILL – do it.

I believe in YOU.

PPS – A few kind words from happy customers…

“I have a very busy life and a long work commute with very little time to exercise. After about a year of no results from cardio I saw your program online and decided to give it a try. I could not be more happy with the 12 week program. I love the short intense exercises and I can do them at any time right in my home. I have went though it twice and have lost over 20 pounds. The exercises are challenging but they are more fun and more rewarding. My body is back to what it was when I was 20 and everyone notices the difference (especially my wife). I feel great. Thank you for this program, it is has been a lifesaver for me. A happy customer.” – Paul Morley

“Craig, you are a life saver! Being a busy working mom I don’t have a lot of time to work out or go to the gym. I tried P90X, Taebo and many other workouts but can never stick with it because of the length of the program. Additionally, in most cases I had to exercise almost every day and I thought ‘Where is my life?’. I was never as excited as I am now because of your follow-along videos. When started the workouts my muscles were sore but I loved it. I am into my 2nd week of performing the exercises and I already have some definition in my thighs and abs. I lost 4lbs last week too. I look forward to doing these exercises because of the variation in length; they are not long and I feel as if I worked out for an hour and the fact that you are there sweating it out with me. I intend to continue until the 12 weeks are up and beyond that because they truly rock. I can’t wait to to show off my new body after 12 weeks. Thanks Craig.” – Ann Marie, from Trinidad

“Using Turbulence Training and a specific high protein lean meat and raw and steamed veggie diet as recommended by Daniel Woodrum, CTT, I have lost 77 pounds as of 3-21-14…from 410 pounds to 333…the workouts are challenging but doable and my blood pressure is down again to the point that I’m off blood pressure meds and sugar is consistently under 100….from an average of 450-500. My Dr says Turbulence Training has saved my life…I owe Craig and Daniel a life debt that I’ll never be able to repay” – Rob Moore, Greenville South Carolina

“Dear Craig, I have not been using your TT Home Revolution very long, but I absolutely LOVE the efficiency and endless progression your workouts provide. I consider myself advanced and your cues and form reminders are absolutely invaluable! They make every workout effective, productive, and amazingly efficient! I am a 43 year old mother of two and I don’t have time to waste time! I also don’t want to spend an hour in the gym! I have a life to live and your workouts are a tremendous help in reaching my fitness goals while having PLENTY of time to live life! I consider this program very effective because I l want to do them and am able to actually do them because they’re so quick! Thank you so much for your research and development of such an amazing system/product!  I look forward to future workouts and advancements from you.” -Rina Schneider

Click here for all of my top secret fat burning workouts

Looking forward to seeing your success story from my workouts!