7 Rules to Having Insane Amounts of Energy While Losing Belly Fat

lose belly fatAre you sick and tired of being sick and tired and not having any “energy”? It’s frustrating, isn’t it?

But did you know there are proven ways to be alert all through the day, while getting more done and still having enough energy to burn belly fat?

There is, and I’m going to share my top 7 secrets to having INSANE amounts of energy all day long. And I want you to share yours in the comments section as well.

I’ve dedicated my entire life (since I was 16!) and research to improving your health and fitness, and along the way I’ve stumbled across a few secrets to “give you more energy” as well.

In fact, one of the most popular “comments” I receive on Twitter and via email is about how people marvel at my energy levels and ability to get so much done.  twitter weight loss

But to be honest, it hasn’t always been this way. Because of common diet and lifestyle mistakes (like the ones you might be making), I was pretty tired through high school, even though I slept 9 hours each night.

And even through University, I still suffered from the late afternoon “blahs”…but less than high school. And it seems every year since then I’ve managed to get better and better, and I think I might have hit my peak. I mean I am just “in the zone” from 6:30am to 11pm (and later if we are filming Turbulence Training videos for you at night).

Alright, so let’s go. Let’s get pumped. Let’s jack up our energy levels through the roof, but without the crash and burn you get from energy drinks. Instead, these secrets are going to show you how to have 18-hour energy (and more, when needed!).

#1 – Cut processed carbohydrates & eliminate all added sugar from your diet

If you want to lose belly fat, these are the first foods that need to go. And you’ll quickly find that you have more energy because of the elimination as well.

Personally, I’ve found nixing the breakfast cereals from my diet were a big factor. And if you find breakfast cereals leave you hungry and tired, then you’re a perfect candidate for this plan.

Also, skip the bread at lunch if you find yourself snoozing at 2pm in your chair. And especially if you operate heavy machinery.

#2 – “Drip” Your Caffeine

I’m miffed at myself for misplacing this research paper, but I once read the US Army found that providing small doses of caffeine over time lead to better energy levels than giving the caffeine all at once.

What does this mean for you? green tea diet

Until they start offering caffeine IV’s at Starbucks, you can just drink multiple Green Teas (about 80mg caffeine per serving) rather than a Venti Americano from Starbucks (about 330mg of caffeine).

There will be no crash and burn on the “caffeine drip”.

#3 – Go to bed and get up at the same time everyday, even on weekends.

I don’t know how many times I read this piece of advice, ignored it, and wondered why I struggled to get back on track every Monday.

So when I finally did it, it was like magic. This has been the BIGGEST change I’ve made in the past year, and I credit it with increasing my energy at least 10%, if not 20%.

Follow this rule for 2 weeks and you’ll be amazed at how much more mental energy you have.

#4 – Exercise(& you should probably do it in the AM)

Short, burst exercise sessions, like Turbulence Training, not only help you lose belly fat, but will make you more alert all day long.

fat loss workoutsThere’s no “fat burning magic” to exercising first thing in the morning, but from a pure lifestyle perspective, I don’t think there is any better time.

Morning workouts avoid late afternoon excuses, and since consistency is key, the morning seems to be the best time for most of us.

#5 – Eat more whole, natural foods such as fruits, vegetables, & raw nuts

First of all, if you do this, there’s less room for processed carbohydrates and added sugar. Second, research shows subjects on a low-fat diet that ate more fruits and vegetables lost more fat than another group on only the low-fat diet. (Amer. J. Clin. Nutr. 85: 1465-1477, 2007.)

#6 – Lose weight & get control over your blood sugar

Overweight folks suffer from sleep apnea (meaning they wake up more in the middle of the night), high blood pressure, and high blood sugar, and none of these are good for your energy levels.

So lose belly fat with the Turbulence Training lifestyle and you’ll start sleeping like a baby, and living like a maniac (that is, someone full of energy!).

#7 – Drink more water

When I don’t, I suffer. And my clients, especially the ones who travel a lot, always report increases in energy when they finally listen to me and start drinking more water. Add an extra cup of water to breakfast, break, and lunch, and you’ll soon see a difference in your thinking.

Bonus Tips:

First, I think most folks will be surprised by how fasting can give you more energy. For more on fasting, discover what my friend Brad Pilon has to say on his blog here: => Fasting for Fat Loss

And second, no matter how busy you are, take at least 5 minutes everyday to relax, close your eyes, and do some deep breathing (from your belly) to “get the stress out” and be grateful for what you have in life. That little break can work wonders.

So there you. If you implement these 7 Turbulence Training Lifestyle rules over the next 2 weeks, you’ll be astounded by the INSANE amounts of energy you can AND how much belly fat you can lose with such simple, yet effective changes.

And if I missed anything, please let me know and share your secrets to having more energy in the comments below.


Helping you achieve more in less time than ever before,

Craig Ballantyne, CSCS, MS

Click here to try-out Turbulence Training to lose belly fat & get more energy

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  • I totally agree with each and every one of your recommendations. I will add one more point that increases my energy levels: reading about people (like yourself) who have gone so far ahead in fitness and strength gives me a big high just thinking about it. Reading about how the beginner level for Deadlift strength is 1.5 times your bodyweight led me to an immediate doubling of my loads: from 50 kilos to 105 kilos was a one-day transition, just by knowing that it was possible. Before that, I read like crazy about the kinesiology issues, to prevent injury. And my energy levels are not an issue at all, though I am intolerant to late nights nowadays!
    Sorry for the long comment.

    • Craig Ballantyne

      very cool feedback! Great to hear about your success story. Stay strong!


    • sina

      oh my god! is that really you?
      how long did it take that u became like that?
      how much weigh u lost?

      • That is not me. That is a man named Juan Ruiz, who lost 100 pounds in 10 months with Turbulence Training.


  • #1A- ( spin off of #1)
    Eliminate as many grains as possible, they are inflammatory in nature. Being overweight is an inflammatory condition. The top killers in this country are all inflammatory. The food pyramid is about 15 years behind the science.

    Dr. Ron

  • Craig I’m like you – pretty much nonstop all day. People think I’m a bit nuts sometimes haha.


    One thing that keeps me going throughout the day is crossing off my goals as I complete them. I actually learned the technique from Brian Tracy.

    The night before, I write out all my goals for the next day. Then, as I complete them and cross them off, I get a sense of accomplishment.

    This won’t give you “energy” per se, like make you want to jump off the walls, but it keeps you going and focused b/c each time you get that sense of accomplishment it sends out all the GOOD neurotransmitters – the same ones as when you laugh.

    And yes, fasting works wonders. I used to take a 20-30 minute cat nap everyday and literally haven’t taken one since I started fasting. Not one.

    Jeremy Reeves

  • Awesome stuff as always Craig;

    My tip won’t “sell” very well however after many years of “knowing” it on a intellectual basis. I finally GET IT from “DOING it”!!!

    Regulate your breathing?
    Be aware of “how” you breath in exercise, stress, happiness, anger, love, se.x, etc…

    If you are stressed or tired, if you STOP and take in 3 DEEP inhales and exhales, I guarantee you more energy for the price of just 45sec!

    The problem with this, is it’s TOO SIMPLE for people to “do it”! Hey it took me 5yrs to “truly” get it.

    Have fun noticing breathing 🙂

  • Breathe through your nose, not through your mouth.

    Unknown to many people the nose is the only organ outside of the sexual organs to have erectile tissue. This tissue controls the amount of air that passes through the nostrils, as well as the direction air travels through each individual nostril.

    This tissue alternates being erect about every two hours, which means that you are always breathing in more air through one nostril than the other. This alternating is known as the “infradian rhythm”.

    This is important because each nostril has nerve endings that go to specific parts of the brain. The right nostril stimulates the right side of the brain for action. The left nostril stimulates the left side of the brain which is dominant in more passive activities.

    Another good reason for breathing through the nose is that it has the highest concentration of nitrous oxide (NO) in the body. NO helps blood vessels dilate and relax, letting blood flow easier and more abundantly. (NO is the main active component in Viagra)

    So when you take a deep nasal breath, the NO reserves are stimulated, activating the blood vessels to open up for more blood and therefore more oxygen to reach your body.

    Dr. Oz, in his book YOU: Staying Young says that “essentially, taking a deep breath [through your nose] helps your lungs go from 97% saturation of oxygen to 100% saturation of oxygen, and that little 3% can make a big difference in how you feel.”

    So if you want to feel better and have more energy, simply breath through you nose.

  • Paulo Duarte

    Completely agree with all of them Craig. When I decided that I was ready to change my body and my life, I shifted the whole of my day by waking up every morning at 530am, to have breakfast and then get myself to the gym, and then have a working day, and I would still visit the gym in the evening. My energy levels were sky high, would go to bed every day around the 11pm time and felt absolutely terrific.

    The secret of it all was no secret and was pretty much all of the above, better diet, lot of water, reduced coffee consumption (and it is my addiction as I love it 🙂 ) and exercise.

    Again as always for this shift to happen I was sure of why I was doing it all, want it to do it all and could visualise in my mind how I was going to look and how much my life would be better by doing it.

    So, I would actually add Mindset to the list above as when your mind is ready to shift and change for your benefit, every single other thing becomes easier to accomplish.

    As usual your posts are excellent Craig!

    Speak soon,


    • Craig Ballantyne

      Thank you Paulo! Great to hear your success story!

  • Great post CB. #1 was the biggest for me. World of difference would be an understatement.

    Overall I scored 6/7. I currently have a really bad sleep schedule. Luckily this should be changing in the next few weeks.

    • Craig Ballantyne

      great work! Hope that sleep schedule changes for the better.

  • Christine

    Have a good laugh everyday, it takes the stress out, and fires up energy levels!! works wonders for me 🙂


  • greenteagirl

    All of your tips are great! One other thing that has helped me is to cut back on wheat products or cut them out completely. I do not believe I am allergic to it, however I believe I have an intolerance and many people may too. I had trouble losing weight and also had knee swelling issues after exercise and eliminating the wheat corrected that for me. Cutting wheat out coupled with whole foods, sprinting, spinning, and short burst weight workouts has produced amazing results for me. I DON’T spend hours in the gym! I have better things to do!

  • People ask me as I hurry out to go to the gym during my 1 hour lunch break, “Aren’t you tired of working out (in the gym)?” and my reply will always be, “I feel more tired and worn out if I DON’T workout!”

    Of course I get raised eyebrows all the time. But it really is true. I feel I have lots more energy as the afternoon progresses if I exercised earlier in the day. Exercising also means I get to sleep early (naturally feeling sleepy before 9 pm) and wake up at 5 am, every single day, including weekends!

    Great post, Craig and so inspiring. I’ll forward to my friends!

  • Love all of these. Processed carbs and sugar was a huge one for me and also exercise. It’s amazing how I can do an exhausting workout and have more energy, but if I have to be on the computer for hours on end, or stand around at an event, or attend long meetings I am wiped out. I’m still working on my sleeping rhythm so I think it’s time to institute #3. The other thing that helps me is doing anything outside, especially on days that my activities have kept me couped up inside.

  • Awesome tips. Avoiding all gluten grains and all grains helps me. My joints used to hurt a lot and that would really create fatigue but when I dropped wheat that pretty much went away within a week. It took dropping wheat/gluten 3 times before I finally made the connection and stuck with it.

    I think another important thing is to pay attention to how you feel when you’re spending time with friends and family. Some people can be very draining, even if they are nice people, taking energy away from others because they need so much attention. It might take some tough love to stop the pattern, or you may need to radically reduce or eliminate the time you spend with them.

    Paying attention to how different environments affect you might help too. Sometimes rather subtle things can affect us more than we think. I have even been in quiet parks that just didn’t feel right (something in the air? I have no idea) . I paid attention to that and felt better when I left the park. Weird, but the end result was better for me – the drain stopped.

  • ruth

    Fab stuff! I agree with all of it. The one big thing that made a difference to me was my sleep pattern. Im a night owl by nature and have had to retrain myself to turn th computer off, have some wind down time, and go to sleep by 11pm.My energy levels improved dramatically. Also, sugar, which I class as a legal drug – toxic beyond belief to energy levels!!

  • new_me

    Good tips, I agree with them all. I would also add: #8 Get some sun on your skin every day that you can. Vitamin D synthesis is vital to good health and energy levels. It isn’t always an easy thing to do, especially living in Canada, but whenever the weather cooperates, get out there with your tank top and shorts for 20 minutes.

  • Fred

    Is Non-fat milk OK to drink or not? Every time research this I find just about even Pro & Cons.

  • Craig,

    Good stuff and right on the money. I have been doing very similar things for a couple years now and the energy is awesome. I found out through trial and error but seeing it in print just validates that that is what has done it for me and my students.
    Tying TT and Brad Pilons fasting together just does it for me.
    Thanks for all the help and keep doing what you do!

    Darrin Walton

    • Craig Ballantyne

      Thanks Darrin!