It’s a 12 week program that you can repeat over again as needed as part of a healthy lifestyle and to keep fit permanently.
Here you will find what the workouts and diet are like and what the benefits, pros and cons of Craig Ballantyne’s program are.
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How Does Turbulence Training Work?
The program workouts were designed to employ simply one’s body weight, performed in super-sets consisting of 2 exercises each performed back to back without rest, followed by 30 second rest for beginner and less for advanced. The super sets would be repeated two more times for a total of 3 super-sets.
Such a workout would only take 20/25 minutes to perform, including warm up, and can be repeated 3 times per week, alternating workout A with a different workout B every other time for 12 weeks, then followed by a week of rest, before starting the next cycle.
The minimal rest between super-sets coupled with a cleverly designed use of body weight for a repetition range of 8 rep or less has a tremendous impact on the body natural response to growth, enhancing metabolism hence cutting down fat while gaining lean muscle. Heavy weights and low reps burn more calories than low weight and high reps.
These bodyweight or resistance workouts should be performed 3 times a week, alternating then with Interval training workouts for the remaining 3 days. Rests periods are kept to a minimum to maximize time efficiency and to drive metabolism up. Craig also stresses the importance of warming up before a session and stretching the muscles you just worked out at the end of it.
Who Is Craig Ballantyne?
Craig Ballantyne is a Certified Strength and Conditioning Specialist (CSCS), author for many fitness magazines. He had a job as a researcher at McMaster University in Hamilton , Ontario , Canada, spending up to 16 hours a day working.
Worried about losing his fitness levels and with little time to spare, he scientifically developed a training system that could reduce fat and increase muscle in very short but highly effective workouts that could be performed not just at the gym, but at home or anywhere too.
What Is The Interval Training Protocol?
These routines consist of brief sessions of alternate low and high intensity bursts staring with a warm up and followed by periods of increasing intensity for each passing minute, from 30% to 50%, then all the way up to 80% of maximum effort with low intensity 2 minutes periods in between at 30%,
These cardio sessions are a long departure from the boring, slow treadmill sessions of old and coupled with the high intensity bodyweight workouts, or even low repetitions weight training if you like it, spur fat loss and lean muscle growth in a very efficient and time effective way.
Craig Ballantyne did not just come up with this type of training out of the blue, but he tested it over and over with his clients for a long time, keeping detailed logs of the responses to different kind of workouts over a vast range of people, men, women, young and old, before he could eventually draw these conclusions.
This new type of simple but not easy workouts are very high intensity and completely break away from mainstream fat loss and lean muscle literature. The usual mantra is something like this: in order to lose weight, perform high repetition sets, run for hours and spend countless hours in the gym to gain muscle.
Unfortunately this kind of approach leads to staleness and even over training. Another common misconception held across the gyms and in the fat loss industry is that in order to shed fat you have to commit yourself to hours of tedious, low paced cardio.
How Flexible Is Turbulence Training?
Turbulence Training can be considered not just a fat loss program, but a complete fat loss and lean muscle strategy to reorganize body composition in a fraction of the time required with traditional, outdated methods.
The Turbulence Training approach advocates, beside body weight workouts, Interval Training running, based on a specific schedule of running sessions structured by the minute for 20 minutes, alternating warm up, easy, hard and cool down phases seamlessly and in different formats, depending on the level of fitness.
This non stop alternation of hard and slow running is far more effective than the traditional slow, boring running, skyrocketing metabolism and complementing the body weight workouts.
Who Is Turbulence Training Suitable For?
This is a workout program that could be used by busy people with little time to spare, but it also turns out to be not just time saving but also effective. Another myth dispelled by Craig Ballantyne is that in order to achieve definition in your abs, legs and arms you need to perform high rep range sets.
On the contrary, strength training with low rep range is the key to fat loss, apart from proper diet, of course. In fact, most fat loss programs do not even consider strength training, instead they rely on the outdated method of low weight/high rep sets.
Turbulence Training Workouts
By default, Turbulence Training is for everyone, men and women, particularly anyone with a busy life like students, dads and mums with kids, executives and anyone who cannot or does not want to join a gym, but not only. Because the training system is so effective and clever it is suitable to anyone, even people with plenty of free time, making a nonsense of the traditional training methods for fat loss and muscle gain.
- The program layout makes nonsense of spending countless hours in the gym performing tons of sets with wasteful rests between them, or running yourself bored to death with tedious cardio, plodding along in a street or treadmill for hours a week when you can achieve more and better in a fraction of the time, anywhere you want.
- The workout manual explains all the exercises properly, how to perform the movements, how long to rest between sets, the repetitions number and so on, making it impossible even for a novice to make mistakes.
Turbulence Training is simplicity married to effectiveness. However, it was not simple at all to come to this conclusion. Craig Ballantyne spent a lifetime of knowledge applied to the real field to device this training system.
It is interesting to note that the program has received praise by countless people who have followed it. Most are impressed not just by the effectiveness of the program for losing fat and gaining lean muscle, but also by the speed of results and by its disconcerting simplicity. We like it too as it confirms us in our belief that you do not need to spend your life in the gym to get results.
However, while effective and simple, Turbulence Training is NOT easy. The 3 weekly workouts of Strength and Interval Training are short, but brutal. Craig Ballantyne goes to great lengths to make sure you have yourself checked in and out by a doctor before you start the program. It is completely natural and healthy, but very taxing on your system, hence his recommendation to make sure you have the green light from a doctor first.
Since the program layout is so simple, it makes sense that it is also simple to get. Turbulence Training comes in digital format, meaning it can be downloaded immediately without waiting for CD deliveries. The program is split in several parts in addition to the main PDF training ebook.
The Program Components
- The main 76 page manual complete with all workouts and schedules.
- An MP3 audio on workouts and fat loss for those who like listening, not reading.
- A bonus 4 week bodyweight only workout.
- Another bonus fat loss hybrid workout combining both bodyweight and free weight exercises.
- A 30 day fat loss guide.
- Turbulence Training Nutrition Guidelines for Men & Women.
- 60 day money back guaranteed.
Pros And Cons
- Updated information on fat loss, exercise and nutrition.
- Lose fat while keeping muscle in less time than traditional methods.
- Short training sessions – No need for boring endless cardio.
- Turbulence Training Intervals achieve more than traditional cardio in a fraction of time, skyrocketing metabolism.
- Strength training with low repetition sets to help in fat loss as opposed to outdated high repetition sets.
- Turbulence Training actually helps protect lean muscle mass while traditional diet and exercises do not.
- While the content is great, the design leaves much to be desired.
- The workouts are not suitable people with medical conditions like cardiovascular disease, diabetes or chronic injury.
The Bottom Line
The idea behind Turbulence Training is to lose fat while keeping or even adding lean muscle in a fraction of time required with traditional methods. It makes the usual lose fat-gain muscle literature obsolete by advocating exactly the opposite of what most people do for losing weight, boosting metabolism or gaining muscle.
There is no need for endless workout gym sessions or mind numbing marathon cardio. There is not even need for a gym or gym equipment, unless you want to. The workouts can be implemented at home or anywhere simply using your own body weight and the Interval Training.
In short, Turbulence Training is a time effective fat loss, gain muscle training program for just about everyone, a personal home trainer program for people with limited time, a busy life or anyone who does not want to waste his/her life in a gym.