7 Day Total Body Transformation Program

women weight loss workout

Body Transformation Program Special Edition!!!

Are you ready for TT Transformation Contest #5?

This one is going to rock! I don’t know how it can be better than the last 4, but I just have a feeling that you are going to make it super special, and a transformation to remember! After all, we’ve even already had some transformation motivation winners.

I recommend you download and listen to this week’s call because it is one of the most amazing and powerful fat loss coaching calls I’ve ever done.

Click here to listen to the free call

But let’s get started with our top transformation tips.

Monday – May 4th – TT Transformation Contest #5 Starts.

Click here for the contest rules

In this week’s transformation, I’m going to give you 10 tips to transform safely and effectively. Alright, let’s go!

1) Don’t do any exercise that you aren’t sure how to do.

Always get personal instruction from a certified trainer.

2) Don’t do anything that hurts or “doesn’t feel right”.

There are plenty of alternative exercises for every movement. Just ask us on the Turbulence Training forum for substitutions.

3) Whenever you start a NEW program, use lighter weights than normal, and only 1 set per exercise.

You must expect extra soreness when starting a new program just because of the new exercises, so don’t try to set world records in a new program right away.

4) If you need extra recovery within the workout or between workouts, don’t hesitate to take it.

Safety first.

5) Use a spotter if you are training with heavy weights.

If you train alone at home, follow my recommendations in the Turbulence Training programs and do NOT train to failure.

6) Check your ego at the gym door and start with the easier alternative exercises if appropriate, even if you have exercised in the past.

The new exercises, and new style of movements will cause muscle soreness even from workouts you think “look easy”.

7) Do NOT do interval training more than 4 times per week.

Even pro athletes don’t play hard everyday, so why should we?

8] Never skip a warm-up.

Use the general bodyweight warm-ups and the specific warm-up sets in each TT workout.

9) If you want to start TT but think you have an injury…

…get medical attention and have a professional therapist rehabilitate your injury before starting an exercise program.

10) Check with your doctor before starting any new exercise or diet program. images

Safety first!

Bonus 11) If you decide to use running as your form of interval training…

…make sure you have good running shoes, always do an extra thorough warm-up, and choose a safe running surface (grass or trails rather than pavement/concrete). If you use a treadmill, please operate it safely.

Workout A – Beginner Turbulence Training (Click here to get this program in your TT trial offer)

Warm-up Circuit
Prisoner Squat
Pushup or Kneeling Pushup
Stability Ball Leg Curlfat burning workouts

1A) DB Squat
1B) Pushup or Kneeling Pushup
2 supersets only

2A) DB Row
2B) Stability Ball Leg Curl

3A) Ab Curl-up
3B) Side Plank

Beginner Interval Training Workout A (Details below)

Tuesday
30 minutes of fun activity.

And here’s a nutrition tip…if you find that you are over-eating or binge-eating, one of the things you need to do is to find joy in things beside food. I recommend you listen to the call to hear what I recommend you do to find joy in life aside from food. (I go into great detail on the call and it would take pages to review here).

Click here to listen to this week’s powerful fat loss coaching call

Wednesday
Workout B – Beginner TT

1A) DB Chest Press
1B) DB Step-up

2A) Elevated Pushup or Kneeling Elevated Pushup
2B) 1-Leg Hip Extension

3A) Plank
3B) Bird Dog

Beginner Interval Training Workout B (Details below)

Thursday
30 minutes of fun activity, and another diet tip…images1

In fact, it’s probably the #1 diet tip I could give you, and it is simply to not keep junk food in the house…so get rid of something this week. Clean out those cupboards for fat loss.

Friday
Let’s review the interval training fat burning workouts from the Turbulence Training Beginner program.

It’s best that you click here to listen to the call for more details.

Beginner Interval Workout A

  • Warm-up for 5 minutes using the same mode of exercise you will use for intervals (i.e. if you are going to run for intervals, make sure you warm-up with running, progressing from light to more intense exercise).
  • Exercise for 1 minute at a hard pace (at a subjective 8/10 level of effort).
  • Follow that with “active rest” for 2 minutes by exercising at a slow pace (at a subjective 3/10 level of effort).
  • Repeat for a total of 4 intervals.
  • Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.

Beginner Interval Workout B

  • Warm-up for 5 minutes using the same mode of exercise you will use for intervals (i.e. if you are going to run for intervals, make sure you warm-up with running, progressing from light to more intense exercise).
  • Perform an interval by exercising for 2 minutes at a hard pace (at a subjective 7/10 level of effort).
  • Follow that with “active rest” for 2 minutes by exercising at a slow pace (at a subjective 3/10 level of effort).
  • Repeat for a total of 3 intervals.
  • Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.

Social Support Saturday!
Who you associate with is more important than you could ever imagine. Do not accept anything less than the best – otherwise you are cheating yourself.

There are 5 keys to social support…(and again, listen to the call for my in-depth explanation!)

  1. Health professional
  2. Workout partner who can lose fat
  3. Online social support for fat loss
  4. Nutrition buddy at work
  5. Family/spouse

Sunday – Plan, Shop & Prepare
Get your 30 minutes of activity and then get out there and plan, shop, & prepare!

On this week’s call, I talk about the TT Food Pyramid, where you should eat healthy, high-fiber and low-sugar whole foods such as…

  • vegetables (broccoli, peppers, and greens)
  • fruit (oranges, apples, strawberries, & blueberries)
  • raw nuts (almonds, cashews, pecans, and walnuts)
  • lean protein (lean beef, chicken, & fish)

And include these other foods at your discretion based on how many extra calories you have each day, and remember, keep your reward calories to 10% each week.

  • whole grains (oatmeal and multi-grain bread)
  • reward foods

Whew! Big call this week…and I know that will give you a huge head start on your Turbulence Training Transformation.

Please let me know if you have any questions.hot chick workout

Next week, we’ll cover the Turbulence Training Buff Dudes-Hot Chicks program, along with more transformation contest questions, extra fat loss social support, and why you should do a “nutrition education intensive” that will keep you lean for life.

Here’s to your fat loss success story,

Craig Ballantyne, CSCS, MS

PS – Click here for the Transformation Contest Rules.

  • Goodluck to all the new wave of TT Transformers coming in! Truly, sincerely hope this is the start of a healthy new lifestyle for all…train smart, eat smart …and may you reach all your goals!!!

    Andy

  • Bjorn Granerod

    Hi Craig,
    I have been reading your emails for several months . Your advice on training, exercise. food and other related issues have thought me a lot.
    I just turned 74, have been bicycling six times a week since August -08 (31.5 Km in one and a half hour) and gone down from 105 to 95 kg. I have lost most of my middle “bulb”, but the rest of my 184 frame is without excess fat. I know that the internal stomach fat is the last to go, how do I do this effectively?
    Best regards Bjoern

    • Craig Ballantyne

      Diet is key.

      With exercise, high intensity exercise such as resistance training and interval training. But train safe, of course.

  • Isn’t 7 day a pretty short a period for such a huge transformation?