3 Transformation Tips & How to Avoid Bulking Up

transI spent over 3 hours yesterday working on the new TT Transformation program (coming next Friday to TT Members) and I thought I’d pull out 3 top transformation & mindset tips for you…

…but after I built up a list of over 31 tips I realized I had to stop and save a few of those for another day.

I’ll include dozens of them in the new program and put the rest up on the blog…but today I wanted to share with you a few mindset  tips and then a cool method to avoid bulking up that my friend John Alvino shared with me in an interview…
Transformation Tip #1 (I posted this on my Facebook page yesterday):

The best fat loss book in the world is useless without implementation. All the planning in the world is no good if you don’t follow through.

You MUST become a robotic ACTION TAKER.

You must do everything you can to just get it done. Even if you don’t feel like it, just get started…go through the warmup, chances are you’ll do the whole workout.

Same with your nutrition. You need to stop procrastinating and get up and prepare the food that will fuel your fat loss. There’s no easy way to do this. If you want the easy way, you’re at the wrong website.

Transformation Tip #2 – Get out of your comfort zoneimages4

People will do almost anything to stay in their comfort zones, but if you want to accomplish anything, you must take ACTION and get out of your comfort zone.

The road to success requires planning, setting deadlines, and improving your habits by replacing your bad habits and thought patterns, one-by-one, over time, with good habits and thought patterns focused on fat loss.

But don’t worry – You CAN do it – all you need is social support, planning, and a proven program – like Turbulence Training.

Transformation Tip #3 – Lead by example

“Be loud and proud of the healthy changes you are making in your images5

There are many more folks secretly wishing someone will take charge and be a healthy role model for them. It might not happen overnight, but if you continue to lead by healthy example – without preaching or being condescending – you can build an entourage that will help YOU reach the next level as well.

Build your entourage of social support by leading by example.

Tip #4 – How to Avoid Bulking Up

Here’s a tip from my friend “New Jersey” John Alvino

“Weight training during a fat loss phase, even if it’s very intense and is perceived as relatively heavy, is really part of the protocol to just maintain muscle.

If you don’t do weights while dieting, I find that you can lose a ratio of one to one.

In other words, every two pounds you lose, one of those pounds is actually lean muscle. This will now slow your metabolism down and will prevent further fat loss from happening. It also makes you look terrible, whether you are a man or a woman.

But this whole “BULKING UP” issue is a question I get asked by women all the time.

I tell them, “If you’re afraid your thighs are going to get big, here is what we’re going to do…”

And I actually get a tape measure out before we start any of the resistance training. I measure their thighs.

If they’re concerned about their arms getting too big, we measure their arms too.

Then we have a measurement of everything, so if at any point that they feel panicked that they’re building muscle, I just get the tape measure out, and ten out of ten times, the tape measurement actually goes down.  This puts their mind at ease.”

That’s how to avoid bulking up.

=> Click here for more transformation tips from John Alvino

More hot transformation tips – and the workout! – next week.

Make sure you join the 7th TT Transformation Contest here:

=> Transformation Contest Websitebody transformation

You can win up to $1000 just for losing fat and transforming your body,

Craig Ballantyne, CSCS, MS

PS – Tip #5…

Persevere – The only thing between you and success is quitting. As long as you don’t quit, you will succeed!

  • Great calls on #1 and #2.

    #1 actually reminds me a bit of what I see when I read internet marketing literature, courses, and such. The most important thing is to pick a system, stick to it, and take MASSIVE ACTION.

    (And the massive action is usually the key ingredient.)

    #2 reminds me a bit of many of the things John Davies has discussed – particularly his quote on…how did it go…something like “What you do today will be a little easier tomorrow”…


  • si

    you didnt actually say how to avoid bulking up…you just said women measure themselves and find they dont actually bulk up. than finished the post with: thats how you avoid bulking up.
    What about guys that do actually bulk up???
    …marketing headline let down.

  • Jules

    Email by far, but with formatting. In the email it looks as though “text only” formatting is being used, but actually it is the “html format” without the formatting that is being sent via email so there is nothing to break up the long bits of text which make it hard to read the email. All-in-all I prefer getting these tips via e-mail. Thank you for asking us users of the site.

  • Michael H

    thanks for all the tips! For some reason I don’t seem to have a problem with most of those because I know what I am getting when I workout or when I eat what is right. About that last tip… So what you are saying is that as long I use resistance training every week then I won’t have any problem about losing muscle especially lean muscle? What if I want to gain some more muscle because I am skinny, what do you recomend?

    • Craig Ballantyne


      Resistance training will help you avoid losing muscle. If you want to gain muscle, consume 300-500 calories immediately after training in addition to what you normally eat. If you need more, consume an extra 200-300 calories at breakfast.

  • Michael H

    Oh and one more thing I do prefer receiving your messages through emails. That’s probably the reason you have rarely ever seen me comment on your blog. Thanks!

  • Morten

    Hi Craig

    Just wanted to say that I would definitely prefer you to send future posts on the e-mail as well ! ! I check my e-mail A LOT ( ! ) but I rarely find the time to start looking through all of the transformation, bodybuilding, fitness and nutrition blogs I have a user on..

    See ya around
    Morten, 18 y old, DK

  • Rhonda Brewer

    I prefer email thanks.

  • Chuka

    I prefer the blog.

  • Concetta

    Can you let me know which you prefer? In email, or just on the blog?
    I prefer an email, it reminds me to check the blog.

  • laurel-manette

    thank you so much!!!! the bulking up tip was really good to hear, and now i have something specific to show the girls who are afraid of getting big. i like how you posted the article of the day in the email better than the blog…that way i can easily save it in my ‘TT’ file and refer to it frequently!!! thanks again!

    • Craig Ballantyne

      Perfect, thanks Laurel!

  • ron

    Thanks for the tips. I prefer e-mail as that’s what I blast through each day and it’s quicker for me. And aren’t we all thankful for ‘global warming’ to help us cope with all of this frigid weather?

  • chrystal holdeman

    i like the info in email form… its helpful for when im not near a computer or when my phones internet is being slow!


  • Tara

    Prefer emails. Much faster. Thanks!

  • jetes

    Definitely the email better–taking your advice you once gave I have cut down on the sites and email and have prioritized. Email is better to save it in a file for reference later and it lets me know as a reminder that I can check the blog–makes it easier to forward to people also to get them interested in TT.

    thanks for asking our input!!

    • Craig Ballantyne

      Awesome, I totally didn’t think about the saving of emails issue. Very cool…

  • Deb Ainsworth

    I like e-mail format. I don’t always have time to go on the blog!!!

    Thanks for all you do!!


  • Valerie

    I prefer e mails there quick since your checking them all the time. Reading a blog is an extra step. Lazy I know but its more convenient via email. Thanks for all your hard work, love it and use it all the time!!! Peace and bless.

  • karen

    I prefer email form :o)

  • Cindy

    Hi Craig,

    I prefer to receive your tips by email. I also have a TT folder & I love putting your emails in it and referring back to specific topics. If it refers to a blog post i usually just delete it.
    Thanks for asking the question it is so nice that you consider what is best for your readers.
    Have a great day.

    • Craig Ballantyne

      Perfect, thanks Cindy!

  • Larry

    Please keep doing this by email. I check email every day, but I don’t want to have to take the extra steps of remembering and going to the blog every day. I will not see the stuff if it is only on the blog, as I will not take the time or trouble to do it. I read the email.

    • Craig Ballantyne

      Thanks Larry, will do!

  • Rosemary Zalen "Nancy Drew"

    <Thank you for all the good information.
    <I prefer email.
    <Be well. Be happy. Be fit. Bye from Rosemary

  • Shuchi

    email email all the way :o) thanks