Hal Empson was walking the line. He was probably much closer to a heart attack than he’d ever want to admit, despite exercising on a regular basis. As Hal said in his transformation essay, “I was dying on the inside”.
But in just 12 weeks, at age 46, Hal changed his life and slashed his cholesterol in half by changing 5 simple things. Here’s how…
The first and most important thing Hal did was change his diet. Nutrition is the most important factor for fat loss, cardiovascular health, and your cholesterol levels. After all, you know my old saying, “You can’t out-exercise a bad diet”.
So Hal made simple changes to his diet that not only allowed him to lose over 33 pounds of fat in just 12 weeks, but also helped him reduce his cholesterol from a sky-high unhealthy level of 254 (which is even above the “high warning level” of 240) to a measly 132! Those are amazing cholesterol lowering results!
Plus, fortunately for Hal, his good cholesterol was 43, and after Turbulence Training it increased to 46. And he also made huge improvements in his triglyceride levels, going from a heart-crushing 326 down to 91 (for those of you who don’t know, having elevated triglycerides leads to atherosclerosis – and that can cause heart attacks).
By the end of 12 weeks, Hal improved all of those measurements into normal ranges and basically saved his own life by lowering his cholesterol levels – plus losing that deadly belly fat that just sits there secreting harmful chemicals all day long.
“Eat nothing out of a box or bag; eat more fruits, veggies and lean proteins; eat less bread and sugar.”
That was the simple rule that Hal followed, and it can’t get much easier than that – although Hal did use fasting for fat loss as well, and had great success with it. But anyone can follow Hal’s diet advice to lower their cholesterol. It’s so easy.
Hal also changed his exercise program because (surprise, surprise) the long, slow cardio workouts on the elliptical, stairmaster, etc. were just NOT working.
So he switched over to Turbulence Training, and even though he started with the Beginner Level Workout, Hal noticed immediate improvements in his health and fitness. That’s a big lesson for everyone who tries TT…
…Hal was a big, strong military guy, and even the Beginner workout helped him lose belly fat. That’s where you need to start as well – save the advanced TT programs for when you are truly ready.
The reason the TT workouts worked for Hal was because he simply followed the instructions and was able to stick to the recommended rest periods in the program. The Turbulence Training workouts are based on science that will help you lower your bad cholesterol and increase your HDL – good cholesterol.
So Hal did TT and lost 33 pounds of fat, while slashing 9 inches of fat from his waist. Can you image that? As you can see from his photos, that is a dramatic change in his appearance. Just imaging the changes inside his body in his heart and blood vessels…it would look like he sent in a little street sweeper to clean up his arteries.
Inside and outside, Hal totally transformed his body, increased his energy, boosted his confidence and completely changed his outlook on life. As Hal said, “Craig, I cannot thank you enough for changing my life… both inside and out… I am forever grateful!”
And he did it all by doing the following simple little things…
1. Cutting out processed foods from a bag or a box
2. Eating more fruits and vegetables and almonds
3. Intermittent Fasting one day per week
4. Dropping long, slow boring cardio and replacing it with interval training
5. Add short, burst superset resistance training and bodyweight exercises in place of powerlifting workouts (that feature lots of rest and sitting around)
You can do it too.
I recommend you join the TT Transformation Contest like Hal did, and start making those simple changes in your life today!
Let me know if you have any other tips, feedback, or comments – heck, just post something below to let me know you’re alive!
Helping you keep your heart healthy while losing belly fat,
Craig Ballantyne, CSCS, MS