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 Always remember to warm up your body prior to performing the following exercises or stretches. A simple warm up would include a walk around your office, indoors or outdoors for 5 to 10 minutes. As usual make sure you consult a physician prior to starting any exercise or nutrition program

WARNING: Anyone with medical problems of any nature should see a doctor before starting a diet and exercise program. Even if you have no known health problems, it is advisable to consult your doctor before making major changes in your lifestyle. Any recommendations regarding diet, including, supplements and herbal or nutritional treatments must be discussed with your doctor.

Today's Video Exercise:
 "Russian Split Squat"

 -Warning these are advanced- If you are a beginner you should start with stationary lunges -Stand with your back to a chair or another stable surface -Place 1 foot behind you on the chair -take a little hop forward so that your knee doesn’t shoot out over your toe as you lower down -lower yourself down as low as you comfortably can. by bending your front leg - then return back to the top.
The 80-20 Fat Loss Rule
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

What is Turbulence Training?

Turbulence training is my method of doing strength training
and interval training in one workout. So that you get in and out of the gym whether it's your home gym or whether it's a commercial gym. You get your workout done in 45 minutes.

We start with a 5-minute bodyweight warm up and then we do strength training for 20 minutes, whether it's bodyweight training or dumbbells. Sometimes we use barbells but most people that I work with train at home so we just use dumbbells and bodyweight exercises - no fancy equipment needed.

Then we finish with 20 minutes of interval training. We are using the most efficient and effective training methods. The stuff that gets you the most results in the least amount of time. So we are not doing long, slow cardio sessions and we're not doing 5 or 6 day per week bodybuilding training programs.

It's like the old business principle - 80% of your results come
from 20% of your efforts - so why do endless amounts of cardio and redundant strength training exercises?

Do only what you need to do and then get out of the gym.

Don't live in the gym,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Lose 4 inches in 2 weeks with Turbulence Training...

"With Turbulence Training, I could definitely feel the improvement in my energy level. And I didn't realize the improvement in my body composition until I had to go dress shopping. The salesperson actually had to grab me the smaller sizes off the mannequin in the window display! The highlight of the wedding for me was the look of shock on a friend's face after he poked my tummy and said, 'Wow, someone's been working out!' Thanks, Craig for the great program and for your continued support."
JJ Hodgson, Saskatoon, SK

"I have been a personal trainer for four years and I enlisted my
buddy to join me in Turbulence Training. Frank had never worked out in his life! He weighed in at 280 lbs. After two weeks, that's right two weeks, he calls me from the mall to inform me he just purchased a new pair of jeans size 38. I replied, "So what?" Frank said "I've been a 42 since high school....I lost 4 inches in two weeks". After four weeks he lost 17 lbs. and started to notice muscle gain (even his wife noticed the muscle growth)."
Al Aiello

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com