Turbulence Training And Craig Ballantyne In Depth Review

Turbulence Training And Craig Ballantyne In Depth Review

Diets Just Eat Less? IsThat Really All There Is To It?

Studies Show 4 Proven Tricks to Eat Less Food

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist

Author - The Truth About Six Pack Abs

I found these 4 tricks (that are proven to help people eat less food and overall calories) while reading a fascinating book recently called 59 Seconds by Richard Wiseman. I think you'll find these very helpful if you're looking to control your caloric intake and reduce your body fat.

These tricks were tested in scientific studies and are quick and easy to implement. I thought these were VERY interesting...

Trick #1 to Eat Less -- Several studies prove that the size of the bowl, plate, or spoon that you use can directly influence how much food and calories you consume.

Richard Wiseman, in the book 59 Seconds, talks about one study conducted where party guests were randomly given either 17 or 34-ounce bowls and 2 or 3 ounce spoons, and allowed to help themselves to ice cream. It was found that the party guests given the large spoons and large bowls had eaten 14% and 31% more ice cream respectively, than the people using the smaller spoons or smaller bowls. Interesting huh!

Another study conducted at the University of Pennsylvania used a bowl of M&Ms that were left in the hallway of an apartment building. A sign next to the bowl told people to help themselves to the M&Ms. Some days a tablespoon sized scoop was used in the M&Ms and on other days, a larger scoop was used in the bowl. The researchers found that the larger scoop caused people to take TWICE the amount of M&Ms on average compared to the people that had used the smaller scoop.

I've also seen studies referenced in the past that showed that people who used larger plates consumed more calories than those using smaller plates.

The lesson -- Use smaller plates, bowls, and silverware and you may inadvertently reduce your calorie intake. This also means saying NO to seconds and thirds!

Trick #2 to Eat Less -- You've probably heard before that eating slower can help you to eat less because it gives time for the fullness signal to reach your brain and thereby shut off your appetite before you've eaten too much.

However, this study below found a twist on this!

According to Mr. Wiseman in the book 59 Seconds, a study at the Pennington Biomedical Research Center had overweight participants eat a meal at 3 different speeds:

a) their normal rate

b) half their normal rate

c) their normal rate at first, followed by half their normal rate (normal-slow combo)

The results were interesting... Eating at the slower rate caused the men to eat less, but not the women (that's weird!). However, the 3rd group that combined the normal pace at first with the slower rate after that caused both the men and women to have a large reduction in their appetite and eat less. The normal-slow combo was found to be more effective than just the slow-only group. Why? I have no idea, but those are interesting results!

Mr Wiseman stated that the lesson here to eat less is "to start at your normal speed but then savor each and every mouthful".

Trick #3 to Eat Less -- According to the book 59 Seconds, a series of experiments conducted in offices compared putting chocolates right on people's desks vs placing the chocolates six feet away. In another experiment, the chocolates were put inside either transparent or opaque jars. When the chocolates were placed on the person's desk instead of 6 feet away, people ate on average 6 more chocolates per day per person. Also, the chocolates in the transparent jars were eaten 46% more quickly than the opaque jars.

Just shows... out of sight, out of mind! As you may already know, I recommend never even having junk food around your house at all...that way, you're never tempted by it and you're forced to only eat healthy foods... but then you can use your weekly cheat meals to eat junk food out at a restaurant. That way the junk food is never in your house to begin with!

Trick #4 to Eat Less -- Studies have found that people eat significantly more when they are distracted by TV, movies, games, or other distractions. In one experiment mentioned in the book 59 Seconds, people who were more absorbed by a movie ate significantly larger amounts of popcorn compared to those that were paying less attention to the movie.

In another experiment, people who actively listened to a detective story during lunch (being distracted by the story), ate 15% more food than those who sat in silence during their lunch.

The lesson -- ditch the TV and other distractions and focus on your food! Enjoy every bite of your food and you will naturally consume less calories while enjoying your food more.

Diet And Exercise For Fast Fat Loss

Diet & Exercise Synergy for RIDICULOUSLY Fast Fat Loss
By Joel Marion, CISSN, NSCA-CPT
Author Xtreme Fat Loss

Most people treat their eating and exercise programs as two separate entities -- Totally WRONG if you're looking to lose fat at the fastest possible rate.

You see, if you can learn how to use the most effective exercise strategies to "mirror" the goals of your eating each day (while mixing up eating approaches to yield specific hormonal and metabolic benefits in the most effective manner possible) you can literally take your results from "okay" to OUT OF THIS WORLD.

That's what I call SYNERGY. Eating and exercise working *together* in a very smart, strategic way to yield the fastest fat loss results possible.

Now, my above explanation may have sounded a bit complicated, so I’ll give you a quick example. Let’s take, for instance, the day after a Cheat Day—you know, those days where you get to eat WHATEVER you want on the Xtreme Fat Loss plan (which just so happen to occur every 5th day).

[By the way, if you’re not incorporating Cheat Days into your current eating plan, a quick update: they can save your metabolism and actually allow you to lose phat faster by increasing levels of important phat burning hormones within the body. Not to mention, they’re a heck of a lot of fun].

So, the day after a Cheat Day, the overall goals are as follows:

1.Create a large caloric deficit (to burn as many calories as possible and take advantage of the fact that our bodies are now "primed" to burn fat as a result of the Cheat Day)

2. Deplete maxed-out glycogen stores (carbohydrate energy stores within the body) caused by the high carb and fat content of the Cheat Day

3.Exhaust ALL energy systems to satisfy #1 and #2 while burning additional phat calories to boot

To accomplish these three goals, we’ll use a series of eating and supplemental strategies to do exactly that while using *exercise* strategies that accomplish the SAME goals, for example:

1.Strategic lactic acid based workouts to burn massive calories and glycogen while stimulating the release of important phat burning hormones that further increase lipolysis (phat burning)

2.Strategic energy systems work that contain both anaerobic "carbohydrate-burning" and aerobic "fat-burning" components.

Combining those types of exercise with eating strategies that accomplish the same goals leads to a ridiculous fat burning effect.

Essentially, when you set up things this way, you’re tackling your goals via both eating AND exercise. That’s like going after your financial goals via landing a job with a kick-butt income coupled with smart investing. One feeds the other for synergistic results.

And you know what? The above is just ONE example. Within the Xtreme Fat Loss guide we have FIVE different "types" of eating days (all with slightly different goals) and a very specific exercise strategy to use on each that has led to some of the fastest fat loss results we’ve ever recorded to date with our clients.

Make no mistake, working WITH your eating plan, hand in hand, through exercise that *mirrors* the goals of each eating strategy can literally DOUBLE your results beyond just “working hard” on each day.

The synergy of strategy never ceases to amaze me, and we reveal it all in the Xtreme Fat Loss Guide. In fact, it's the ONLY reason people have consistently lost up to 25 pounds in just 25 days using the full-on 25 day system.

Bottom line, if you want to lose fat FAST, you've got to be SMART in your approach. Enjoy!

Joel Marion CISSN, NSCA-CPT Author Xtreme Fat Loss

Maximize Your Muscle Growth 12 Keys To Gain Muscle

Just recently I was hanging out with my good friend and fitness model (from Canada) Vince Del Monte. I met Vince a few years ago and we’ve remained very good friends and when it comes to building muscle Vince is one smart guy.

I don’t know if you if you’ve ever met him, seen his videos or his pictures but he’s pretty much the “go to guy” for muscle building advice in our circle of friends and online fitness community.

You may know Vince as the guy who was once called “Wimpy Skinny Vinny” and gained 41-lbs of muscle in 6-months then went on to become a National Fitness Model Champion and author.

What you may not know is that Vince couldn’t crack 190-lbs and hit a crazy rut after – probably very similar to your own rut. 190-lbs became his “limit” and according to the experts – a plateau he should have accepted as “normal” and not
questioned.

But over the last 2-years, Vince has made a DISCOVERY!

That discovery helped him gain an ADDITIONAL 20-lbs of lean muscle the past 2-years. He contributes busting through his plateau to his discovery of the “The 12 Anabolic Targets” (which works for beginners, intermediate and advanced lifters alike).

The BEST NEWS: he wants to hook you up with all twelve of them absolutely free in his brand new 36-page report: The 12 Untapped Targets To Ignite New Muscle Gains.

No catch except that the report is coming down in 72-hours.

You can get it here: The 12 Untapped Targets To Ignite New Muscle Gains

And this is not a sales pitch for something new and shiny… it’s a KILLER content that reveals 12 untapped targets you must hit if you want to ignite new muscle on your body.

You’ll love this! You’ll be able to unlock the target of your choice later today when you hit the gym.

Provide him your BEST email address to make sure this makes it into your hands:


I’ve been using Target #10 Focused body part specialization. And it’s been keeping my workouts fresh and stimulating. Whether you’re a beginner or advanced, male or female,

I’m absolutely certain that you will learn some new information that will help you blow beyond your genetic potential. The 12 Untapped Targets To Ignite New Muscle Gains ⇐ FREE DOWNLOAD

To your new muscle,
Jag252

Six Pack Abs And Permanent Fat Loss Online Workouts

Good Morning,

I wanted to let you know about an email I got from Mike Geary of The Truth About Abs program. Mike now has a special package of his fat burning abs program on video. Online video instruction as opposed to just reading a manual takes the guess work out of whether you are doing the fat burning exercises correctly.

Step-by-step EXACTLY how to do each exercise. One of the MOST important aspects of your fat burning success will be making sure that you do every fat burning exercise with correct form.

This is what The Truth About Abs video package will give you.

Inside the Truth About Abs Online Video VIP Access Area you'll also find:


•How to burn body fat and get lean lower abs faster by learning all of the unknown tricks on how to maximize your results from these extrememly effective fat burning exercises

•View every single exercise and example workout program via the online VIP Video Access.

•You also have the option to download any and all of the fat burning exercises and workout videos to your iPod!

•Every warm-up routine

•Every abdominal routine

•Every full-body fat burning workout routine

•The "Secret Weapon Fat Burning Exercises"

•Reduce your risk of injury by having one of the top Personal Trainers (and Physical Therapist) in the industry take you through perfect form on each exercise.

The Truth About Abs program is one of the best fat burning programs available today. If you are not familiar with it it isn't about doing endless ab exercises. What it is is about doing total body Fat Burning exercises in total body fat burning workouts.

Don't be fooled hopefully you know you can't spot reduce fat. You will never see you rabs by doing ab specific exercises. By doing total body fat burning exercises will you finally see your abs.

Now let me end with this Mike is offering a 70% discount on the fat burning video training with 2 different packages to chose from so go right now and check it out.

The Truth About Abs Fat Burning Online Video Workouts

To Build Muscle Get The Correct Mindset

You have been hitting the weights trying to build those muscles so hows it going? Are you seeing the results you had hoped for? No but your doing all the exercises and taking all the supplements "they" reccommend so whats wrong.

Let me ask you this what do you think about when your lifting? I can probably guess the weight right? Most beginners and even more experienced lifters doyou want to push that weight up for 1 more rep yeah we have all been there.

Any experienced bodybuilder will tell you one of the main keys if not the most importent when working out is feeling the muscle work. The Mind Muscle Connection visualising the muscle stretch and contract.

First of all when you are doing say bicep curls are you feeling the muscle work or are you focused on moving the weight? If it's the weight you're probably lifting to heavy. If the amount of weight you are lifting doesn't allow you to totally focus on the action of the muscle being worked you are not getting the most growth potential.

Feeling the muscle work is key to building hardcore muscle. Your focus on any given exercise should be 100% on how that muscle is working.

The Mind Muscle Connection for Hardcore Muscle Building is more importent than the amount of weight. Yes you want to lift as heavy as you can but not so heavy as to be working like a powerlifter. If your goal is to build Hardcore Muscle learn to concentrate on each muscle that you are working.

If you need to lower your weights some thats fine learn to use the mind muscle connection and the amount of weight you can use will go up even quicker. As well as your muscle growth.

Lose The Belly Fat With This Workout

Someone asked me the other day which workouts should she choose to do. She was a little confused because in my articles I talk about weight training, kettlebells, interval training and bodyweight exercises. So I could see how she was a little confused.

My answer to her and all of you is use them all. You know the whole variety is the spice of life thing. When it comes to fat loss, gaining lean muscle, losing belly fat and improving your fitness and health vatiety is your best path. Now I mentioned 4 different ways to exercise above do you know the combination and workouts you could put together?

Using variety will keep you motivated and focused on getting to your fitness and fat burning goals. I don’t know about you but I tend to get bored easily and let’s face it exercise isn’t always the most exciting thing in your life. If you keep challenging yourself with new and different workouts you will start to look forward to them. Especially once you start seeing the rewards in the mirror.

The one small problem with using exercise variety like I do is you have to really plan ahead. Back in the old day’s of doing the basic bodybuilding splits you went to your garage or gym or wherever you worked out and were going to do the same workout over and over.

I tend to go by feel sometimes just for whatever reason I might feel like doing a particular exercise or exercises so I do it. I don't want it to sound like I just jump into a workout not knowing what I'll do that day. I do have it planned ahead of time but I will deviate from the plan also.

What I want to give you here is how to incorporate a variety of fat burning and muscle building exercise programs to use. You do need to plan this ahead on at least a weekly basis.

Committ to Weight training Monday and Thursday use total body exercises. As an example:

#1 Deadlifts
#2 Pushups
#3 Clean and Press

Again these exercises aren't written in stone maybe for whatever reason I don't have the feel to do pushups I'll do Incline dumbbell presses instead.

Use heavy weights, keep your reps in the 4-8 range, 4-5 sets each (best for lean muscle gains and losing fat). Yes it is only 3 exercises but with these 3 exercises you have also worked virtually every muscle group, Workout with intensity, haphazard workouts give haphazard results. You workout for a purpose, burn fat, gain lean muscle, losing belly fat and improved fitness and health.


Tuesday and Friday do some Kettlebell exercises - Use timed sets

Set a timer for lets say 5 minutes (this will depend on your fitness level adjust time up or down)

#1 Kettlebell Swings - do as many reps as you can in your time frame
#2 Kettlebell Snatch - same as above

With timed sets every workout try to do more reps than the workout before. You don't need to do 10 more reps if you can't even 1 more than your last workout is progression.

Wednesday and Saturday could be Interval Training.

Do some bodyweight circuits, Jump Rope, go outside and do some sprint intervals.

This is just an example of how you could set up your exercise week. No you don't have to workout 6 days a week this is just an example. You should set up your workout to your conditioning level. Keep your workouts short 45 minutes(for weight training) 20 minutes and under(for kettlebells and Intervals).

Like I said sometimes I feel like doing something in particular so I do it.

I guess in a round about way what I’m saying is if you say to yourself I am weight training today but I really feel like doing Intervals than do Intervals that day. You are motivated to do intervals not weight train that day. Chances are if you say I have to (intead of I want to) weight train you probably won’t even make it through your workout.