Turbulence Training Review - Shorter, More Intense Exercise for Faster Results? Does It Work?

Does Turbulence Training Work?

Yes. However, it's not for everyone. It involves shorter workouts but that means the workouts need to be more intense. If that's not your cup or tea, turbulence training will not be for you.

However, if you want shorter workouts that are more effective than longer exercise periods, and are willing to put in the extra effort, by all means check this out.

I've been exercising for years, but when my grandson arrived, he became an important part of my life and is my best friend (he is 5 right now). I needed to shorten my exercise time but also needed to stay in top shape. He and I run and wrestle and play ball, ride bikes together, sled ride; you name it, we do it.

I came across turbulence training and decided that might just be what I needed. I was not disappointed. My running workouts consist of a 5 minute warm-up brisk walk, 8 sprints of 20 seconds each, and rest periods after each sprint of 40 seconds jogging. A 5 minute cool down brisk walk ends the session. 18 minutes total!

My runs used to be 45 minutes. I feel the difference.

Should you try it? I would think you would at least check it out. Turbulence Training. Then make your own decision.

By the way, I used running as an example. That just touches the iceberg. Use it for weight training and more.

By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

Best Ways to Burn Belly Fat

I often get asked, "What's the best way to burn fat and lose my belly?" People want to know if aerobics is better than strength training, or if traditional cardio exercise is better than intervals.

Well, to say I've done them all would be an understatement.

With over 15 years experience helping others, training myself, training for sports, spending countless hours in the gym, AND actually conducting laboratory research studies on different exercise methods, I'm pretty confident in knowing what works and what does not.

But first of all, I want to frame my responses. I'm going to talk about what works for people that have a limited amount of time to exercise, mostly because I expect you don't have 90 minutes per day to devote to a workout, unlike the typical audience of a fitness magazine.

That's why there is a huge disconnect between some of the information found in magazines and the ability of the reader to apply it to their lives.

If you're a triathlete, you might need that, but not someone that just wants to lose fat and gain muscle.

Having said all that, the bottom line for getting a better body is...

Use bodyweight exercises to warm-up, strength training supersets to build muscle, and then finish your workout with interval training to burn fat in a short amount of time. I've structured my system so that you are in and out of the gym in 45 minutes, three times per week.

You'll do 5 minutes of bodyweight exercises to warm-up. This is a much more efficient approach than spending 5 minutes walking on a treadmill, which really doesn't prepare you for anything except more walking on a treadmill.

Then we move into the strength training supersets, where we use two exercises performed back to back with minimum rest between each. This cuts our workout time, while still giving us maximum results. We only need 20 minutes for this, and we'll use basic exercises, and sometimes even more bodyweight exercises, depending on the client's goal for muscle building.

And finally, we'll do 18 minutes of interval training. A warm-up, followed by six short intervals at the appropriate fitness level for the client, interspersed with short periods of low-intensity recovery. Finish with a cool-down. And that's the workout. Again, about 45 minutes total.

Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn't build a better body.

In fact, there are a few "dark sides" to long slow cardio, including less-than-optimal results, the potential for overuse injuries, and it is an inefficient form of exercise. If you only have 30-45 minutes for your workout and you spend it all on a cardio machine, when are you going to train the rest of your muscles and sculpt a better body?

So the best way to burn belly fat is with a combination of strength training and interval training. It's fast, it works, and it's fun!

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 Turbulence Training for Fat Loss

When most people think six pack abs, the best exercise for obliques, and losing belly fat, they think about long boring cardio workouts and hundreds of crunches. Fortunately, that isn't what it
takes to get a beach body belly and sexy oblique muscles.

In fact, there are many exercises better and safer than crunches. After all, crunches involve spinal flexion (rounding forward), and research shows spinal flexion can lead to herniated discs.

This information has lead me to a long and exhaustive search for safe and effective ab training.

Last week I stumbled onto a new study supporting my "ab crunch ban" and my preference for exercises such as the Side Plank. In this study, researchers examined six common ab exercises performed by
120 subjects to see how hard the muscles were working.

Reference
J Orthop Sports Phys Ther. 2008 Oct;38(10):596-605.Related Articles
Changes in deep abdominal muscle thickness during common trunk-strengthening exercises using ultrasound imaging.

When compared to other common ab exercises, the Side Plank and the classic Abdominal Crunch exercises both resulted in the greatest change in muscle thickness for the Transverse Abdominis and
Internal Oblique muscles, meaning they were contracting the muscle more than the other exercises.

However, because the Side Plank does not involve spinal flexion and because it builds abdominal endurance (previously found to be associated with less low back pain), the Side Plank exercise wins this head to head battle hands down and is the best exercise for oblique muscles.

If you are looking for a new move to add to your total body fat burning workout, do a 15 second Side Plank hold per side if you are a beginner. For advanced core strength, hold for 45 seconds per
side.

Click here to learn more about the best bodyweight abs exercises:

Q: Which program should I start with?
A: The beginner program. This is especially set up to prepare your muscles for what is to come. It does no good to start a high intensity program too early - only to suffer an injury.

Q: What if I regularly do exercise, but have missed doing any for the last 4 or 5 weeks?
A: Do the intermediate program. There is no need to start from the beginning - but you still don't want to dive into the advanced training.

Q: How many reps should I do?
A: Research has shown that performing multiple sets of lower reps is more effective for burning calories and fat. In your turbulence training workouts, you will generally do between 6 - 8 reps per set.

If you are struggling to lose fat with cardio, I have great news for you. Men's Health expert trainer Craig Ballantyne sent me these 4 interval training workouts to help you burn fat!

There are all types of ways to do interval training, and research hasn't shown us a best way yet. There is NO best interval training workout for fat loss, however, some of my favorites are:

a) 1 minute on, 1-2 minutes off, repeat 6 times.

b) 30 seconds on, 90 seconds off, repeat 6 times.

c) 45 seconds on, 90 seconds off, repeat 6 times.

d) 20 seconds on, 40 seconds off, repeat up to 8 times.

Make sure to include a warm-up and cool-down after each.

And remember, you can use all types of interval training methods for these workouts.

You can do treadmill running, hill walking, stationary cycling, sprinting outside (if you do extra warm-up), kettlebell swings,medicine ball power woodchoppers, rope jumping, rowing, swimming,
or even the elliptical machine (if you think it works).

One research study even used 8 seconds on, 12 seconds off for a total of 20 minutes, but these short intervals are almost impossible to do on regular gym equipment.

For more in-depth, step-by-step fat burning plans, visit Turbulence Training

I have managed to get you this free sample workout plan along with a sample meal plan. This will give you a very good idea as to what you can expect with Turbulence Training. Free Turbulence Training Report for Men

I haven't forgot you ladies. :-) Yes - Turbulence Training works for you as well, and you can pick up your specific free report at Free Turbulence Training Report for Women

Hint - It's not crunches. I set up a special page for you at Best Exercises for 6 Pack Abs and you need to visit if you want well defined abs.

You can do as many crunches as you want and you will not develop a 6 Pack. So check this out so you can concentrate on ab exercises that actually work.