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

The 300 movie workout is the talk of the fitness world. It’s helped actors chisel Greek Statue bodies while causing weight loss and calorie burning for the rest of us. The 300 workout is legendary, having been featured in Men’s Health and on ESPN. Everyone’s looking for the 300 workout on the ‘Net. So I made mini-version of the workout for the average guy and gal, see those below.

But first, here’s how the original 300 Workout goes…but don’t try this at home…

a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps

And remember, there is NO scheduled rest between exercises. Although eventually, you’ll slow down.

I tried this workout last week and managed to get ‘er done in only 19 minutes and 7 seconds. But what about a 300 workout for you?

Fortunately, this workout can easily be changed. Appropriate exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 - still making for a total body challenge.

For example, you might do this 200-repetition workout - this is great for a man with moderate fitness:

5 Chinups
20 prisoner squats
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight inverted rows

Optionally, you could do 100 reps of rope jumping to finish off 300 total reps.

An intermediate woman could do a 150 rep workout:

5 Bodyweight Inverted Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches

Add in 50 rope skips for 200 total repetitions - or 150 skips for a full 300.

Tough, but fair. So you can do your own version of the 300 workout and build your own Greek God or Greek Goddess body. Work with a trainer to come up with other ideas. And always, train safe.

Don’t train like this everyday. Just use one of these workouts once every other month as an extra challenge.

For your regular fat burning workouts, stick to the Turbulence Training workouts for men and women. You’ll boost your metabolism, burn fat, and maximize your fitness so that you’ll be ready for your very own 300 test day.

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Ingredients :

• 1 head romaine lettuce
• 2 tablespoon balsamic vinegar
• 1 teaspoon vegan red wine vinegar
• 4 cloves garlic
• 2 teaspoon fresh lemon juice
• grated lemon peel
• water

Directions:

Wash the head of lettuce and break into bite size pieces. Press the garlic and place in a bowl. Add balsamic and vegan red wine vinegar and mix well. Add three Tbsp of water and the lemon juice. Grate some lemon peel and add to dressing. Mix in with lettuce and serve.
Serves: 4

Preparation time: 8 mins

Nutrition Information: The recipe is very low fat, if any. Make sure that you have your breath mint though if you have a date after dinner!

Serves 4
Preparation Time: 20 minutes
Fat per portion: 7 g
Calories per portion: 260 Kcal

Ingredients

450g (1lb) minced British turkey
1 tbsp grated root ginger
2 garlic cloves, crushed
20g (3/4 oz) chopped fresh coriander
4 tbsp low-fat yogurt
1 tbsp oil
2 wholemeal baps, sliced in half
4 spring onions, chopped
Mixed salad leaves
1 tomato, sliced
Sweet chilli sauce

Method

Place the turkey, ginger, garlic and 3 tbsp chopped coriander in a bowl and mix. Season and shape into four burgers. Mix the remaining coriander with the yogurt and season. Set aside.

Heat the oil in a frying pan and fry the burgers for 3 min each side over a medium heat until golden and cooked through.

Grill the bap halves to lightly toast. Place some spring onion, salad leaves and tomato on one half. Add a burger and drizzle with yogurt and sweet chilli sauce. Repeat with the other bap halves and serve.

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This is a total body circuit workout with heavy ab emphasis. The sets are timed at 60 seconds each with no rest between them.

1 set leg extension, 110 lbs
2 sets bicycle crunches
1 set leg curl, 110 lbs
2 sets jackknife crunches
1 set alternating lunges, 35 lb dumbbells
2 sets side bends, 20 lb dumbbells
1 set leg press, 410 lbs
2 sets supermans
1 set alternating roundhouse kicks into heavy bag
2 sets torso rotations, 20 lb bar
1 set incline intercostal thingies, 10 lb dumbbells
2 sets decline crunches, 20 lb dumbbell on chest
1 set squats, 70 lb bar
2 sets medicine ball crunches, 7 lb ball
1 set lat pull-down, 80 lbs
2 sets resist-a-ball crunches
1 set cable triceps press, 40 lbs
2 sets knee ups
1 set military press, 25 lb dumbbells
2 sets leg lowers
1 set hanging ab curls
2 sets hanging ab curls, left then right
1 set forward crunches on hyperextension pad
2 sets oblique crunches on hyperextension pad, left then right

stretch!!!!!!!!!!!!!!!

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It’s one set very heavy to failure (maybe 6-10 reps). Then drop the weight by about half and go for reps to failure again. Then do 2 minutes of intense cardio. Then move onto the next exercise. There’s no rest between any of this, so you get to spend the whole hour debating whether you’re going to barf or have a heart attack.

cry

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Good diet and regular exercise are the first defense against cellulite, but an effective cellulite massage oil may be beneficial. Regular massage with this oil may help increase circulation and break down fatty deposits.

Cellulite Massage Oil

2 tablespoons almond oil
1/2 teaspoon jojoba oil
1/2 teaspoon carrot oil
14 drops geranium essential oil
6 drops lemongrass essential oil
4 drops cypress essential oil

You will need a sterilized 1 ounce glass jar with a tight fitting cover.
Put all the ingredients in the jar and shake vigorously to combine.
After a bath or shower, pat the ski dry and massage a small amount of the oil on cellulite affected areas, using circular movements. Use 1/4 to 1/2 teaspoon, depending on the size of the area you are treating.

Note: If you are looking for high-quality therapeutic grade essential oils, I highly recommend Young Living. I am simply in love with their products, they are a part of nearly every facet of my life.

With its steamy broth, hearty meatballs, and chunky vegetables, one would hardly know that this Italian soup is ready in under half an hour. So go ahead, tell your family/roommate/ husband/boyfriend/kids you slaved away all afternoon. Using pre-made meatballs, pre-made broth, and beans makes this a quick fix meal. Full of flavor, this soup is comforting and delicious.
Italian Meatball Soup
From Gourmet magazine

1/4 cup olive oil
1 cup frozen chopped onions (about 6 oz)
4 garlic cloves, chopped
1 celery rib, halved lengthwise and thinly sliced crosswise
2 carrots, halved lengthwise and thinly sliced crosswise
5 1/4 cups reduced-sodium chicken broth (42 fl oz)
2 1/2 cups water
20 refrigerated or frozen precooked meatballs (15 to 20 ounces)
2 (14-oz) cans small white beans, drained and rinsed
1 (5- to 6-oz) bag baby spinach, coarsely chopped
1/2 cup finely grated Parmigiano-Reggiano
3/4 teaspoon salt, or to taste
1/4 teaspoon black pepper
Parmigiano-Reggiano, finely grated for garnish

Serves 4.

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The best way to control blood sugar and carb cravings is with healthy fats and frequent small meals that are a balance of protein and carbs. When you have a high-carb, high-sugar, low-fat meal like a bagel and orange juice for example, your blood sugar skyrockets and then plummets. Then you get all hungry and lethargic and have to find more carbs in order to even keep your eyes open. Bad news!  

The protein and carb balanced meals that Body for Life recommends are 90% of the equation when it comes to stabilizing blood sugar and controlling cravings. The problem doesn’t magically go away the first day though. You may have to tough it out for 2-3 days before you see a huge drop in carb cravings. You can speed up the process by choosing more whole food carbs like beans, oats, corn, yams, apples, berries, cantaloupe, oranges. Avoid things that can be trigger foods - bread, pasta, crackers, rice, cereal.

Once you feel like you’re in control, you can put back a serving or two of processed carbs, preferably early in the day like after your workout. That’s when you can get away with a sandwich on wheat bread, tuna on wheat crackers, pasta salad with chicken, cottage cheese and half a whole wheat bagel. Don’t have processed carbs more often than once or twice a day if you can help it. Some people start eating bread, pitas, tortillas, pasta, and crackers six times a day and then they can’t figure out why their pants are getting tighter. :-)

The other big secret weapon is flax oil. Taking 1 tbsp early in the day will do wonders for your carb cravings, not to mention speeding up fat loss. You can hide it in a shake, make a salad dressing with it, put it in a shot glass with grapefruit juice (disguises the taste), or you can just take a tablespoon straight and drink water. The only thing you can’t do is heat it or cook with it. That causes it to break down. The capsules are pretty worthless because you have to take almost 14 at once to equal a tablespoon of oil. Barlean’s is probably the best brand (cold-pressed, express shipped, freshness dated). You can get it in the refrigerator section of most health food stores or order it online.

Here’s their website:

http://barleans.com/index.html

Lots of good stuff to read in the Educational Literature section. I think they have a store locator too.

Make sure you don’t cut all the fat out of your diet. At least 20% of your calories should be from fat. For me, that’s NOT counting the flax oil. So you still need probably 5-7g of fat per meal. Try a little olive oil to cook with, avocado with your chicken and salsa, slivered almonds on a salad, one egg yolk in your egg white omelet, an occasional tablespoon of peanut butter in a protein shake or on an apple, fatty fish like salmon once in a while.

Well,let’s continue our fight with this disaster!I will try to find a solution to minimize it!

Cellulite, or the trapped fat that we can never seem to get rid off no matter how we try, can actually be burned off through cellulite creams. They can, however, also be removed by special cellulite exercises being taught by beaty centers as well as registered dermatoligists to their patients who want to get rid of these cottage cheese wrinkles.

The majority of women from all over the world have cellulite. Heck, even popular stars like Tara Reid and Paris Hilton share the same beauty dilemma that you have. This is why more and more beauty clinics are offering treaments to reduce the cellulite in your body for you to be able to enjoy the liberty of donning a skimpy two-piece at the beach without having people staring at your bedimpled butt and thighs.

1. Daily Exercise

When these cellulite exercises are actually used alongside natural hormone balancing as well as the all too important detoxification, cellulite exercises can actually reduce as well as eventually eliminate the unsightly appearance of cellulite in your body. The most important way you can eliminate cellulite is by building musicle - for every pound of muscle in your body, you will burn 50 extra calories per day because your musculature will be larger and require more calories.

2. Cardio, Cardio, Cardio

The actual ideal cellulite exercises include the cardiovascular cellulite exercise. Think along the lines of walking, jogging and swimming while another type of cellulite exercise is the anaerobic muscle workout which should focus on your thighs, hips as well as the buttocks.

And while you are in the process of getting rid of your unsightly body marks you might as well invest on another cellulite banishing activity, the Vita Moor Body Wrap and the cellulite Contour Crème. These actually work together to be able to give you a cellulite-free body.

If done every day and correctly, you will be able to improve the circulation in your blood as well as in your lymphatic circulation. These cellulite exercises also promote detoxification of the body’s waste materials as the sweat that you produce from these cellulite exercises will help in the detoxification process as well as help you burn the excess fat in your body.

3. Hormonal Treatments

Unfortunately, doing various cellulite exercises may still not be enough to cure a person’s hormonal imbalance. Hormonal imbalance is commonly to thought of as the main reason why people get cellulite.

4. Anaerobic Workout

The second set of cellulite exercises is actually called the anaerobic workout which is of equal importance to the former mentioned set of cellulite exercises as these other set of cellulite exercises helps your body to metabolize the excess fat that is building up most especially on those parts that are quite easy for excess fat to get stuck in thus the cellulite build-up. Instead of just turning into excess fat, these cellulite exercises will help you convert the fat into actual muscle tissue. It is therefore extremely important for women who have acquired cellulite that are not actually overweight to do these cellulite exercises as these cellulite exercises help them concentrate only on the body parts that actually bore these unsightly cellulites. Great examples of these are lifting weights or doing arm lifts (bowflex is great for these).

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For me, baked apple is a comfort food. Regular recipes are full of sugar and raisins. This is sort of a cross between baked apple and an individual apple crisp, but it’s done in the microwave, so it isn’t crispy. Sometimes I top it with yogurt, or mascarpone cheese mixed with the flavored sugar-free syrup. This snack/dessert isn’t super low-carb, so you wouldn’t want to use it for a very low carb diet phase.

INGREDIENTS:

• About 2/3 cup chopped apple (70 grams)
• Sugar-free syrup, such as Da Vinci’s caramel, or water and sugar substitute
• About half a teaspoon of cinnamon
• About 3 Tablespoons almond meal
• About a teaspoon of butter
• Chopped walnuts or pecans (optional)

PREPARATION:

Note that the measurements above are approximate, although the Nutritional Information is based upon it.Put the chopped apple in a microwave-safe bowl or other container. Sprinkle the cinnamon over it, and pour the sugar-free syrup over the top to about half an inch.

Cover. Microwave about 1½ minutes.Remove the cover. Sprinkle the almond meal over the top, and just a sprinkling of salt. You can add chopped walnuts or pecans if you like. Dot with butter. Microwave, uncovered for another 1½ minutes.

Nutritional Information: Each serving has 9 grams effective carbohydrate plus 4 grams fiber, 4 grams protein, and 169 calories.

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