7 Day Fat Loss Exercise Guide

We’ve got a really cool 7-day fat loss exercise guide to take you through the next week and a new fat burning program to keep you changing your body.

Click here to listen to the call

Woohoo! The 60-Day Turbulence Training Twitter Transformation Contest is finishing up and we’ll soon have voting going on the Transformation Contest site.

Monday
Let’s kick this 7-days of fat loss off with the best Transformation Tip of the week.

“Do your best with everything you have control over. Most people fail to control themselves, and end up only with regrets. They trade minutes of pleasure (i.e. fast food) for days, weeks, months, and years of regret. You must plan ahead to overcome obstacles, rather than trying to “out-cardio” your bad diet. You’ll never succeed that way.”

Ain’t that the truth. No exercise program is better than a lousy nutrition plan. Sorry!

But if you follow the simple nutrition rules of avoiding foods from a bag or a box, you can use fast, fun workouts like the TT Big 5 Fat Burning Circuit and you’ll sculpt a body for the beach. circuit training workout

This is one of the most popular TT workouts of all time…

Click here to grab your copy of the Big 5 Fat Burning Workout

Big 5 Circuit Workout A
A) DB Squat
B) Decline Pushup [or regular/kneeling pushup] C) Inverted Row
D) DB Reverse Lunge
E) Stability Ball Jackknife

Rest 1-2 minutes before repeating the circuit 2 more times.

Tuesday
A nice relaxing day and get 30 minutes of fun activity. Why not put on your hiking boots and go ‘off-road’?

And if you need some support, check out this little video that shows you how to lose fat with the new online phenomenon known as “twitter”.

Click here to lose weight with Twitter

Wednesday
Time for another fast TT workout…

Big 5 Circuit Workout B
A) 1-Leg Squat
B) DB Flat Chest Press
C) DB Row
D) DB Bulgarian Split Squat
E) Stability Ball Rollout

Rest 1-2 minutes before repeating the circuit 2 more times.

And as usual, we also review one of the workouts from my personal program on Wednesday’s…Here’s workout A from my latest 3 day total body program.

It starts off with some extra rotator cuff preparation, because I kind of messed it up before Christmas doing military press. After that, I’m doing 5 reps of bench press above 90% of my max. It won’t be a 1 Rep Max, I should be able to do 2 reps with the weight.

That start will take me a while, but I’ll superset bench with back extensions, and then whip through the rest of the workout…Doing lockouts supersetted with inverted rows and then finishing with one set to failure of incline press (with an optional drop set).

inverted rowMy workout
Rtr Cuff Warmup
Bench (5×1)
Back Extension (4×12)
Bench Lockout (3×6-8)
Inverted Row (4×15)
Incline Press (Failure+DropSet)

This will be fun. The other workouts focus on squats one day, and deadlifts the other.

Thursday
Today, we should get out and about for 30 minutes of fun activity. Many folks email me and ask me how often they can do abs…every day?

The answer is both “yes” and “no”. You can do endurance stabilization exercises like planks and side planks daily, but not exercises like hanging knee raises, ball rollouts, and cable abs.

But you definitely don’t need to be doing crunches every day (or any day, for that matter).

Here’s my latest free abs youtube video on the “Evolution of Abs”.

Abs Exercises and Core Workout


Discover the 3 abs exercises you never really need to do again.

Friday
Let’s hit one more Turbulence Training Workout, and this time we’ll be doing the TT Big 5 Barbell Complex Circuit. This is good times!

For men, start with the empty 45 pound bar. For women, start with a 15-25 pound bar. That might sound easy, but start conservatively. If it sounds hard, start with a broomstick.

Train safe!

Do 15 repetitions per exercise at a 2-0-1 tempo.
A) Squat
B) Push Press
C) Barbell Bent-Over Row
D) Forward Lunge
E) Mountain Climber

Rest 1-2 minutes before repeating the circuit 2 more times.

Alternatively, you could do the “no equipment” TT Big 5 Bodyweight Circuit…

A) Prisoner Squat – 15 reps
B) Spiderman Push-up – 6 reps per side
C) Stick-up – 15 reps
D) Diagonal Lunge – 12 reps per side
E) Spiderman Climb – 10 reps per side

Rest 1-2 minutes before repeating the circuit 2 more times.

Saturday
Woohoo, it’s Social Support Saturday. What are your weekend rituals that you love to do and look forward to all week?

I have a couple…

1) I always listen to a radio show from BBC-Radio every Friday evening.

2) I try and catch a bit of the English Premier League highlights on Saturday morning…been a huge soccer fan all my life.

3) I like to take Bally the Dog over to the Toronto Beaches early Saturday or Sunday morning before the beach gets busy (even in the winter). bally the dog

4) I like to take Bally the Dog on a big walk on Sunday afternoon through the local neighborhoods, including Little Italy, trendy Queen Street West, and Little Poland (that’s my current ‘hood).

5) Big Sunday night Family Dinner!

Oddly enough, I’ve recently started following Brad Pilon’s Eat Stop Eat fasting program as part of a “workout and body composition” experiment and I do that on the weekends (usually – that’s when it works best for me).

And interestingly enough, a family member is trying out ESE as well…and going well…I guess I’m their social support.

Here’s my latest adventure with fasting…

Click here for my fasting diary

Sunday
Ok, time for you and me to plan, shop, & prepare for the week ahead. Recently I’ve added almond milk, almond butter, and feta cheese to my grocery list…and I’ve been creating these killer spinach salads each night (featuring strawberries, walnuts, feta, onions, and red peppers)…amazing!

Well, that’s it. Tons of fat loss info in that 7-day exercise guide. Let me know what you’d like to hear about in next week’s call!

Dedicated to your fat loss success,

Craig Ballantyne, CSCS, MS
Click here for all of the Turbulence Training workouts

  • Dumb question probably but what is a bench lockout? Thanks! k

    • Craig Ballantyne

      rack lockout. top end range of motion for bench

  • Loving the ball planks!

  • Keith

    Variety is the spice of life they say and this 7 day fat loss exercise guide really mixes it up. I really hate boring “did it today, do it tomorrow” exercise programs. We gotta mix it up and make it fun in order to stay interested. Great post!

  • What a great tip!

    “Do your best with everything you have control over.”

    While almost impossible to commit to something *forever*, it’s much easier to promise yourself that you’re going to decide to make the next meal the best possible one for your health and well-being.

    Great reminder, thanks!

  • Clair Haringa

    Craig, your workouts are fantastic and they work. I have recommended your workouts to some of my friends in New Zealand. Just two questions. Does it really benefit you to run for an hour to help your body with endurance running or does interval training cover that as well. Secondly what are the best workouts for inner and outer thighs. Keep up the good work. Clair

    • Craig Ballantyne

      Yes, long runs help with endurance. Interval training also helps. Depends on the goal.

      For thighs, bulgarian split squats, split squats, and single leg stability ball leg curls.

      Of course, the real thing you are asking about is losing thigh fat, and that is simply from diet, resistance training and interval training.

      craig

  • Hey Craig

    I’m keen to try out your TT workouts but dont have a stability ball. I hear they come in different sizes, so I was wondering how I determine which one to get? I assume that they are based on height? I’m only 4’11”, very short in other words! lol

    Thanks

    Tusc 🙂

    • Craig Ballantyne

      I think the balls have that info written on them or the box. Or maybe google it.

  • Kai

    Is this for beginers

  • Hayley

    hey raig great week ahead then 🙂 have been doing the big 5 for fat loss with a couple of my clients and it’s proving to be a great workout selection. so grateful for all you help and info keep it coming with bells on 😉

  • Stephen

    Is it possible to work out to much and lose muscle instead BF? I have lost 10 pounds but my BF% has gone up a point. Due to my work schedule I have been working out Wed through Sat every day. Is this a detriment to losing just BF?

    • Craig Ballantyne

      Hi Stephen,

      It sounds like one of two things.

      1) You are continuing to eat too many calories.
      2) Your body fat analysis is inaccurate.

      Exercise doesn’t make people fat.

      Craig

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  • Clair Haringa

    Thanks Craig
    Clair

  • Amanda

    could you specify when we are to do the workouts?
    for instance fdo the first workout everyother day or the first one ofr 2-3 weeks then the second workout?
    thanks