Workouts

Turbulence training workouts, developed by workout routine and fat loss expert Craig Ballantyne, is a breakthough approach to building muscle and losing weight. Craig is one of principle writers of Men’s Health and Men’s Fitness where he writes about workout routines for building muscle and losing weight.

Muscle building and weight loss all seem to look great in the pictures, but who knows if they really work. If you’re like me you’re skeptical about whether any of these program really help to reshape your body like the models they use in the pictures. I was pretty sure it was all genetics and drugs, until Turbulence Training was published. It changed my perspective completely, and I think it will change yours as well.

Who was Turbulence Training designed for?

Turbulence Training workouts are designed for men and women who don’t have a lot of time and are looking to

1. Burst through a fat loss plateau
2. Lose weight and build muscle at the same time
3. Sculpt their bodies into fat burning machines

What is a Turbulence Training workout?

A Turbulence Training workout is a high intensity, low repetition, fast workout session that integrates resistance training and interval training. The integration of variety, resistance and interval training is the secret to successfully burning fat and building muscle at the same.

Craig says in his book

“The Turbulence Training workouts put what we call a huge ‘Metabolic Disturbance’ on your muscles. And then after the workout, your muscles have to work very hard (burning calories) to return your body to normal. That’s how ‘Turbulence Training’ combines resistance training and interval training to help you lose fat and sculpt your body”

The system is designed around three 45 minute weight workouts a week.

Each Turbulence Training workout session includes a 5 minute warm up, followed by 20 minutes of resistance(strength) training following by 15-20 minutes of interval training.

The other key element is to vary the exercises much more than other programs, which magnifies the impact of each session.

“Most people need to increase the intensity of the workouts and change the program frequently. Variety is a key ‘principle’ for fat loss in Turbulence Training. Your body ‘adapts’ in response to training. The problem is that your body rapidly adapts to training. Gains from a once successful program will soon diminish, indicating that your training program should be changed regularly. This makes perfect sense. Your body is very smart and efficient. If you ask your body to lift the same weight week in and week out, your body will only change enough in order to meet that demand.

In order to maintain continual fat loss and muscle gain, you must continually change your program variables. Constantly changing your exercises, the number of sets and reps for each exercise, and other variables all demand your body to adapt and expend more energy (and fat) to get used to it.”

Three Elements of the standard Turbulence Training workout session.

Turbulence Training is divided into 2 parts: alternating resistance supersets and varied interval training.

1) Alternating Resistance Supersets

Alternating Resistance Supersets have you complete 2 opposing muscel group resistance sets back to back without rest. In one session, this might be a superset of 10 squats, followed by 10 pullups.

The progam has you complete 3-5 supersets of a 20 minute session. The goal is to raise the intensity of your workout AND maximize your recovery time.

2) Interval Training

Interval training has built in variation which makes it ideal for Turbulence Training. Interval training means that you alternate between intense exercise and slow exercise, for example alternating between running at top speed for 60 seconds and walking for 60 seconds.

Interval training has been proven by detailed research to burn more fat than a long steady paced cardio exercise. In addition, it has the added benefit of burning fat for hours after an interval training workout.

Turbulence Training Steps

• 3 workouts per week, rotating the workout focus each time
• Each workout will be resistance training followed by Interval Training.
• Do 2-4 sets per exercise and 6-8 repetitions per set.
• Combine opposing muscle group exercises in supersets.
• Rest 1 minute between exercises.
• Perform 2 warm-up sets.
• Conclude each workout with different types of interval Training.
• Every 3 weeks you change up the exercize routine.
• Start eating right. Great abs are built in the kitchen, not the gym.

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