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					                          Teleseminar – The Elite Body

               Craig Ballantyne, Author of Turbulence Training

Jim:      This is Jim Katsoluis with The Elite Body and we will be starting tonight’s
          teleseminar with Craig Ballantyne in about 30 seconds.

Craig :   Hey Jim.

Jim:      Oh hey, Craig. How are you doing?

Craig :   Good man, and you?

Jim:      Good, good. I’m glad you got on the call. We’re getting ready to start.
          Actually, let me get started. So, all lines are metered out.

          Everyone, I want to welcome you to tonight’s call. This is Jim Katsoluis
          with The Elite Body – Breakthrough Strategies for a Superior Body. We’re
          going to be interviewing a different expert every week who’s going to show
          you exactly what you need to do to get the exact body you want.

          This week, I’m really excited because we have Craig Ballantyne who is a
          certified strength and conditioning specialist and a workout and fat loss
          expert. His articles and workout routines are regularly featured in Men’s
          Health, Men’s Fitness, Muscle and Fitness, Hers and Oxygen magazines,
          and probably his crowning achievement is he’s the author of Turbulence
          Training which is really exciting; because I know a lot of people struggle
          with the workouts because they are not getting the results they want or it’s
          taking them too long to get the results. And so, Craig is going to shed
          some light on how to make your workouts more effective and take less
          time doing it. So, it’s real exciting. He’s not going to . . . he doesn’t play
          by the books. He’s not politically correct. He’s going to change things up
          a little bit and hopefully open your eyes up to some things that are really
          going to help you out. So, Craig, how are you doing tonight?

Craig:    Very good, Jim, thank you very much for that intro.

Jim:      Let’s get right into it. The first question I want to get . . . I’m sure a lot of
          people on the call have heard of Turbulence Training; but, could you kind
          of give us an idea what’s the philosophy behind Turbulence Training. How
          did you come up with this and what are the main ideas?
Craig:   Sure. I came up with this in the late 90s. I was finishing graduate school,
         and I was doing a lot of research in the cardiovascular area. We were
         actually looking at . . . in my Master’s degree study, we were looking at
         what happens to power and performance in young men when they do a lot
         of endurance training. So, we expected to see a decrease in their power
         and performance.

         So I was taking a look at a lot of cardiovascular research; a lot of internal
         training research; this in addition to me working with a lot of athletes and
         in addition to me working with people to lose body fat. At the time, I was
         training a lot of athletes with interval training. I’ve been using this for quite
         a long time now for performance, and, you know, we noticed that some of
         the research is also showing that fat loss would be increased by the
         interval training. It’s really come out in a lot of recent studies. Well, not a
         lot of recent studies, but a few recent studies in the past couple of year, so
         we were a little bit ahead of the curve.

         When I was doing all that studying, you know, that fun lab work, I was
         really, really busy. I mean I was in there 7:00 a.m. to 1:00 a.m. some
         nights where I just, you know, running this blood through these fancy
         schmancy machines and, you know, this was in the hospital at my
         university. So I’m halfway across campus to the gym, and I didn’t want to
         not work out during this time.

         I had about 45 minutes while this one what’s called a gamma counter; so
         we’re talking about radioactive isotopes going on counting; so, it had 45
         minutes for this machine to do its thing on some blood work that I had put
         together. I had time to zip over to the gym, do my work out and get back.
         That’s all the time I had for it, and, you know, I’ve been body building since
         I was 16; then moved into a bit more – I wouldn’t say power lifting, but
         more like athlete strength training type stuff – my own personal work outs.

         Again, with the athletes I was working with, I basically I just put it all
         together. I like to use the phrase, “I put all this information together in my
         mental blender” and came up with what I call Turbulence Training which
         was simply the supersets that I stole from the body building world
         combined with the interval training which I stole from the athletic world and
         together if you take a look at . . . if somebody; a body builder and athlete
         used that type of training, they would be very lean, very fit, very Men’s
         Health/Women’s Health type body.
         That was in 1999 I was doing that. In 2000, I started working with Men’s
         Health, so I kept getting more and more into the fast workout – the
         dumbbell – the stuff you can do at home in your basement sort of thing,
         not have to go to a fancy gym. Then over the years, it’s evolved into a lot
         more body weight training as well, because that’s just been what people
         have wanted.

         That’s the evolution of it. The philosophy behind it is simply to work the
         way you were used to and work less as frequently your sets – well, fewer
         repetitions per set, generally fewer exercises than the body building stuff I
         grew up with; and, obviously, cutting back on the cardio volume and just
         doing interval training. It’s an increased quality of training, decreased
         quantity of training.

         Our whole purpose is to put the body into what I call turbulence. That just
         means putting it outside its comfort zone like a plane going through
         turbulence in air. I came up with that actually on a flight, I think if my
         memory serves me correctly. That’s the whole philosophy. That’s the
         mindset, the imagery I want people to do. It’s getting outside their comfort
         zone, you know, training hard but of course training safe. We’re not doing
         anything unsafe here, so there’s definitely a progression in building up to
         this stuff. That is how it goes down.

Jim:     Okay, cool. So, when you say . . . this is interesting. I think a lot of
         people, and I know this about you and I think it’s going to be some new
         information for some people, is that you’re not a huge fan of cardio, are

Craig:   I’m not a huge fan of it in terms of people looking to lose body fat
         obviously in short time periods. I mean if somebody likes doing it; if
         somebody wants to be the triathlete, you know what, go ahead and do it
         and love what you do.

         But I’m not a big fan of it for those people I see who are running on the
         sidewalk and look like they despise every single minute they are doing it.
         That is probably a greater percentage of the people who do it when they
         are looking to lose weight. I’ve got farmed with enough to studies to say
         that it’s not what it’s all cracked up to be in some of the articles that you’ll
         see out there. I’m just not a fan of it in terms of that. I’m not a fan of
         having somebody do stuff they don’t like to achieve a goal when there’s
         other ways to do it.
I’m not a big fan of certain machines in the gym for cardio. It may not be
the machine itself, but it may be the excuses. Its human nature that some
of these machines allow us to slide by and do stuff that we think is helping
us, but subconsciously we’re taking the easy way out. I have what I call
the human nature test; because I always make fun of elliptical machines
and I really think that they are not again what people make them out to be.

If you took . . . let’s say you take 100 people. You go to a mega gym –
you’ve got 100 treadmills, you’ve got 100 elliptical machines – you take
100 people into that room and you say, “Okay, you have to work out for 30
minutes at a pretty good pace. You choose your machine.” You know
darn well that 70-80 of those people are going to be on the elliptical
machines rather than the treadmill. To me, that says something. I’m
intuitive about that, and I just think that we’re taking the easy way out.

You can extend it even further and say, “Okay, you’ve got 100 people;
you’ve got 100 treadmills or you’ve got a track. Go do your training. You
can either do the treadmill or the track.” You know 80% of those people
are probably going to use the treadmill too. Choices like that I think;
humans take the easy way out. It’s not always a bad thing to do, but when
it comes to interval training it’s at least as good if not better than cardio
training and at a shorter time amount.

The other thing that I’m against in terms of cardio is – I refer to it as one of
the dark sides of cardio – is that people can get injured doing a high
volume of cardio work. Now that’s not to say you can’t get injured doing a
high volume of body building work. I personally when I was young and
reading the magazines, I was doing too much upper body work and had a
little bit of shoulder problems; not anything I haven’t been able to get over.

Again, that comes down to volume of work. Too much volume in lifting,
too much volume in cardio and you’re going to end up in the doctor’s office
or the physiotherapy office. I know plenty of physiotherapists; they tend to
be . . . as you know, health experts tend to be people who like to do
exercise and those physios who know better are often getting treated
themselves. There’s one physio that I worked in a gym where she
worked, and she literally could not walk properly because she did so many
spinning classes.

Spinning classes are another thing I’m not a huge fan of. There’s great
benefit to the group mentality because social support is huge. But, why do
something for 45 minutes when you can get the same results in 20
         minutes or better results. Also, I’m not a big fan of the high RPM spinning
         because I think that’s where a lot of hip problems have been developed in
         people that I’ve trained personally and also in some of the classes I’ve
         watched. I mean I just don’t think that it’s great for your hips, especially in
         women who have hip problems already from childbirth. To just be going at
         140-160 RPM or whatever they are doing and you just watch their bodies,
         and without to use a broad and encompassing term, without the right core
         and musculature and stability there, they are going to end up with

         I can find . . . I guess I can poke a hole in any of these types of training.
         Nothing’s perfect, but there are some things that are often overlooked by
         people who use these things. We should all have a little more critical
         thinking in how we train. I mean I’m not perfect in what I do in my own
         workouts too, but I think that’s a huge, huge thing that we want to avoid
         overuse injuries from cardio, especially in the weight loss industry or the
         weight loss goal setting plan that we have.

         One last thing I’ll say on this is that an aerobic training program is
         probably one of the worst places to start a 300 pound person out on a fat
         loss program because their muscles are not prepared for this and neither
         are their joints. Quite frankly, I wouldn’t want to run with an extra 120
         pounds on my back, or even walk quickly. We need to re-examine where
         we start people out.

Jim:     Right, right. That makes a lot of sense, and that’s why I love a lot of the
         things you say because really, they’re common sense when you think
         about it. We’ve been conditioned a lot to not recognize them. I know in
         the past you’ve even talked about this and the idea that when people train,
         do you think sometimes they are training for the wrong reasons? Like,
         what I mean by that is should people be focusing more on increasing what
         you call core strength so they can do things that they are going to do
         throughout their day – carrying the groceries, going up and down the stairs
         or getting in and out of a car – do you think people focus enough on
         those? Do you think they’re too focused on the superficial – just building
         up the arms or things that aren’t really supporting them?

Craig:   Well, I would say that people are more focused on the cardiovascular
         training first and foremost. I think it’s wonderful to get people at least into
         the weight room. If that’s what brings women into the weight room – they
         want to have what people call toned triceps – it’s better to have them in
         the weight room chasing that then to not have them in there at all.
         But of course, I like to say that turbulence training is life applicable fitness
         in terms that you’re not going to find too many people who are going to
         need to cover 10 kilometers in 60 minutes. Not many people have to do
         that in a day unless you are biking to work or something, but I’m talking
         about running. So we probably don’t need to train for so much endurance
         that so many people are training for.

         There’s, you know, if you take a look at the recommendations from most
         organizations about how to improve your cardiovascular health, it doesn’t
         include 60 minutes of cardio, five days per week. You get your
         cardiovascular improvements by much, much lower amounts of exercise.

         In my opinion as with fat loss, nutrition trumps exercise when it comes to
         heart health and when it comes to fat loss. If you’re eating French fries
         every day for lunch, I don’t care how much cardio you’re doing. I’ve seen
         recommendations where one gram of transfat per day is enough to give
         you an increased incidence of heart disease. If you’re eating four or five
         grams in French fries, I don’t care how much cardio you’re doing. You’re
         really limiting your lifespan there.

         So nutrition is the key component there and going back to what you said
         about being able to do the groceries and stuff, I think people will find when
         they get into more total body exercises that yeah, they’re going to get a
         whole lot more life strength – their life fitness – out of doing strength
         training through total body exercises and interval type training.

Jim:     Well yeah, that’s probably important for motivation too, because I think
         most people probably, they’re probably not professional runners. And yet
         they’re training as if that’s what they want to be, when in reality they want
         more strength, lower fat percentages or whatever. Let me ask you this, for
         people who don’t know, when you say interval training, specifically what
         do you mean?

Craig:   Sure. An interval training workout . . . before I mention what interval
         training is, I always want to make sure people understand they need a
         more thorough warm up when they are doing an interval type workout
         compared to just doing 30 minutes on an elliptical machine. Just make
         sure that you do a little extra, build up your intensity over the five or ten
         minutes before you do your interval training work.

         When you get to the . . . when you’re fully warmed up and ready to go,
         interval training is basically an alternating balance of hard work -- harder
         than normal work is what I like to call it -- paired with easier than easy
work. So, and this is tough for a lot of cardio people to get the mental
breakdown of, because a lot of . . . everyone’s taught that you have to
keep your heart rate up; that heart rate is this magical thing for fat loss.

I like to say that heart rate basically means nothing for fat loss. You can
elevate your heart rate all sorts of ways in both healthy and unhealthy
ways and none of that will actually predict how much fat you will lose. I
mean, it’s not; it’s like saying sweating is really important for fat loss.
Sweating, heart rate, those are just side effects of the work you are doing.

So interval training – sorry, I just forgot what I was talking about there –
but interval training is periods of harder than normal cardio, so I like to tell
people we’re going to work on a scale of 10 here. If your normal cardio is
a 6 out of 10 intensity, think of that, then our interval training is going to be
anywhere from an 8 to a 9 out of 10 intensity. We’re going to really bump
it up. We’re not going to run for our lives, but we’re going to be working at
a pace that we can only do for 30 seconds, 60 seconds, maybe 90
seconds in some intervals.

That’s what the interval work training is. Then we decrease it down to
what I call 3 out of 10 intensity level for our recovery interval which is
often, especially for beginners, it’s going to be two or three times as long
as the work interval. If we were doing beginner interval training where an
overweight individual was walking at 3.8 miles per hour for their first
interval, they would walk that for 60 seconds let’s say, and then they
would take it down to 3.0 miles per hour for their recovery interval, even
though they could do something like 3.5 miles per hour for 30 minutes.

That’s the big mistake most people make. We’ll use a more advanced
example here, but most people make the mistake of working too hard in
the recovery period. For example, let’s say we take a fit woman. She
runs her intervals at 7.5 miles per hour and then during her recovery, a lot
of women will make that mistake of only dropping it down to 6 miles per
hour. That’s still cardio training, and people think that the heart rate’s got
to stay up there, so they don’t decrease the intensity because they’re
worried about their heart rate dropping.

Again, we don’t care pretty much about what our heart rate is. It’s kind of
interesting to look at the numbers and if we were getting really technical
about performance training, we’d worry – we wouldn’t worry, but we’d
monitor the recovery heart rate and say when the heart rate got down to
maybe 120 beats per minute, we’d do our next interval. For fat loss, we
         don’t necessarily care about that. What we want to do is make sure that
         the heart rate does have a chance to decrease, because we’re going to go
         at a very, very easy pace.

         It doesn’t matter how fit you are. It doesn’t matter if you are fitter than I
         am, and I can do my intervals at 12 miles per hour on the treadmill. I’m
         still going to go all the way down to 3.0 miles per hour and do my
         recovery. I’m using just the treadmill here, so you have to extrapolate that
         over to the bike or to the elliptical machine to whatever level it is. You’re
         probably going down to a level 2 – maybe not a level 2 – maybe a level 3
         or 4 on a bike or an elliptical machine where it’s like a walk in the park sort
         of intensity. That’s your recovery pace.

         Then you jump back up, jump back down, jump back up, so you do about
         six of those intervals where you work hard and then you recover. That
         should only take about maybe six to 10 minutes of total work time and
         then you finish with a cool down. That should be a total 20 minute work
         out there from the warm up to the cool down.

         And that’s interval training. So hopefully that long explanation cleared it
         up for folks. It’s really just alternate intensity. If people are using the
         machine for this, I do prefer that they use the manual settings and control t
         this themselves rather than relying on the hill program or interval program
         on the machine. Nothing wrong with those, but generally they are set up
         to take longer and don’t get you the results. They maybe don’t get you
         through enough intervals or something. You may as well just control it

Jim:     Great. That’s really one of the great things about Turbulence Training is
         that I know a lot of people get in ruts and motivation can be a challenge.
         We’re going to get a little bit more into that in a little while. One thing I
         want to ask you – let me ask you this – because a lot of people when they
         think about exercising, they’ll go and they’ll say, “Okay, well today is my
         upper body work out,” and then they’ll just do bench presses, all the things
         to work out their arms, chest, back, and then they’ll leave the legs for the
         next day. They’ll work on that. What do you think about that? Is that the
         appropriate way to do it? Is that the best way to get results?

Craig:   I don’t think it’s the best way to get results if you’re anything short of a
         competitive body builder. That’s a different world; a world that I don’t
         claim to be the world’s greatest expert in. If we’re talking about men and
         women that want to lose body fat, that want to sculpt their body for the
       beach, that want to be closer to the cover model of Men’s Health
       magazine, then we’re talking about you’re probably better off to do three
       total body workouts and maybe an upper/lower body split where they do
       upper one day, lower body two days later and then upper body again.
       Then next week, they’ll do lower body, upper body, lower body.

       That’s how we structure our programs. I just think it’s a better way of
       doing things. It’s a better way of making sure you get a balance, I guess
       for a lack of a better word between muscle groups. It also is easier on the
       shoulder joints that way. With those body building split type routines, the
       shoulder joints can get pounded down if somebody’s training five, six days
       a week doing different body parts every day. You end up basically training
       your shoulder every day and that’s a recipe for disaster.

       I prefer the total body workouts or the upper body/lower body split routine.
       One thing that people need to understand with the interval training and
       strength training is that they’re both very, very efficient ways of training.
       By that I mean it doesn’t take a lot of work to get a lot of results.

       If you take a look at the body building programs, when you’ve got four
       exercises of chest and you’ve got four sets . . . I mean at some point it just
       gets redundant. That’s why if you’re training at a high quality there are
       body builders that live by the one set to failure approach. I think the truth
       is somewhere in between. It’s probably closer to the one set to failure
       approach than it is to four exercises of four sets. By the time you’re done
       there, you’re looking at almost 200 repetitions for one muscle group. That
       is just completely overkill for the muscle and for the joints involved in that.
       That’s why I prefer the total body approach.

Jim:   Great, great. Now again, anyone listening to this, if you are interested in
       this, Craig is a real expert in this. For some people this is a lot of
       information. If you want to learn more, feel free to click on that button on
       the page there that says “Turbulence Training” and you can learn more
       about what this whole program is all about. He’s really taken a lot of time.
       There are so many specifics about it. It will really blow your mind.

       If you’re looking to just follow something that’s really going to get you
       some results, again, it’s a whole different thing. It’s this high intensity
       focused workout, but the nice thing is, it takes less time and the results are
       better. Go check it out.

       Craig, let me ask you this. If you could only do two exercises; if there
       were only two exercises you were allowed to do for the rest of your life,
         what would they be? What would you suggest? What do I follow for a

Craig:   I would say for me personally, I would use the dead lift and after that,
         that’s a good question. I would probably try and get some type of . . . I
         might even go with a pushup; a very difficult pushup exercise like a
         decline. I have an exercise called the Decline Spiderman Pushup which is
         a very difficult exercise. I would love to just say bench press or dumbbell
         chest press because when I do an exercise, I like training with the classic
         exercise. Definitely the dead lift, because it really will get a lot of your
         lower body. That’s a tough question just to limit it to two.

         Now if I’m dealing with a client, it won’t be much different, but it will
         probably be a single leg exercise instead of the dead lifts, because it’s
         tough to just recommend the dead lift across the entire scope of practice
         of people I work with. It’s not appropriate for many individuals.

         I’d probably say something like a dumbbell split squat would be a very
         excellent exercise for men and women of almost any ages. I’ve had
         overweight individuals with sore knees eventually be able to work up to do
         that exercise. There are a lot of progressions before they would get there.
         For the majority of people, that is an excellent exercise.

         It either fails or passes the human nature depending on how you look at it.
         Not a lot of people are going to do that exercise because if you gave
         somebody the choice between dumbbell split squat or leg extension, you’d
         probably have about 95% of people choosing the leg extension. That’s
         how I worked best for when I was training a lot of people. You just say the
         exercise and see the expression on their faces and you know whether or
         not that exercise should be in the program. That one never got a whole lot
         of smiles.

         That would probably be one of my main exercises. Gee and then
         probably I’d have to go with a rowing type exercise. I really, really like
         pull-ups as a total body exercise because you don’t realize how much that
         actually works your chest until you have a chest injury, which I sometimes
         do. I get a little overzealous in my bench pressing sometimes. The pull-
         up actually really does work your pectorals in addition to your lats and
         your upper back. The pull-up is a great exercise; unfortunately, not going
         to be an exercise that the majority of people tend to do. It obviously takes
         a lot of strength and if you’re overweight, it’s going to be a very difficult
         I would probably go with some type of pushup. In my general clients, it
         would be the dumbbell split squat or body weight split squats depending
         on the strength and some type of pushup if I can just kind of cheat and say
         pushups in general there as the answer and not have to give you just one.
         There are so many great pushups.

Jim:     Sure, sure as a general. Obviously, everyone . . . I say that because
         obviously you go into some explanation of why it’s so important. Give me
         an idea. What would a typical or a sample Turbulence Training workout

Craig:   Sure, no problem. So we always start with a body weight circuit as a
         warm up. Now, this is another area where I give regular magazine
         workouts a hard time. Anything that says, “Go and start your workout with
         five minutes on the treadmill.” I say “no way” to that because that’s just a
         waste of people’s time. It doesn’t prepare you for doing pushups. It
         doesn’t prepare you for doing dumbbell presses. It doesn’t prepare you
         for doing rows.

         You’ve got to go and do that preparation beyond the treadmill stuff, so why
         bother? I mean the core temperature of your body has nothing to do with
         injury prevention. We always start people with a body weight circuit, so
         we’d choose depending on their fitness ability; we’d choose exercises that
         are relatively very easily.

         Personally for me, I will do . . . and this wouldn’t vary too much for almost
         anyone who doesn’t have sore knees. We’d start with a prisoner squat or
         what I call a wide squat. We’re basically just putting our arms up and our
         shoulder blades back so we include our upper back in a lower body
         exercise basically. We’re warming up more of the body than we would if
         we just did a body weight squat with our arms out in front.

         Basically, I’ll just go alternating between lower and upper body exercises,
         so next I would choose an easy pushup. For me, I’ll do regular pushups
         or maybe close grip pushups. A beginner would do kneeling pushups or
         the incline pushups I call them where you put your hands on a squat bar
         that’s set up at about hip height. Or you might even do wall pushups if
         you are a very beginner and just doing the pushup position standing up
         against the walls.

         Then we would move on, probably doing something like a stability ball leg
         curl. That’s a good exercise that doesn’t get in a lot of people’s programs,
         but is a good warm up exercise for almost any individual strength level.
Then I like to do an exercise called a stick up, which is for shoulder
mobility. You’re going to be standing against the wall with your feet about
six inches in front of the wall, your butt’s back against the wall, shoulder
blades against the wall, and then your arms are kind of like you’re being
held up at gunpoint there. You’re coming out to be arrested by the cops,
so you’ve got your hands up at about head height and shoulder blades
back so your elbows are pressed against the wall and your wrists are
pressed against the wall and hands are pressed against the wall.
Basically, you just slide your arms as straight up as possible, which is a
very, very difficult move to do.

It sounds so easy, but it’s very hard, especially for those of us who sit in
front of a computer too much and have reduced shoulder mobility. Just
going up and down with that arm movement helps increase mobility
around the shoulder joints. You’d be surprised how difficult this exercise
is for many men that have a desk job. I’ve had guys who could barely get
their hands from head height to above their head. It was that bad in some
guys. Women will probably have a less difficult time with it, but some
women may have a hard time with it.

You can replicate that exercise by lying on your chest on a bench and
squeezing your shoulder blades together and doing that movement there
and that’s even harder. That’ll be the next exercise in my warm up.

Then I might just do those four exercises twice through or I might throw
another exercise in there like a mountain climber or total body ab exercise
as I like to call them. We do that circuit a couple of times and that’s three
to five minutes. Then we’re on to specific warm up sets for our main
strength training exercises.

In the main strength training component, let’s just limit it to two different
super sets for this specific workout to save explanation time. What I’ll
generally do is use what I call non-competing exercises. That means
exercises that don’t train the same muscle groups. A nice example is a
dumbbell split squat and a pushup. That’s why I chose those for the two
exercises in the previous question.

As you see, your grip strength is not being used in both. Your legs are not
being used in both. Your chest is being used in one, but not in both, so a
dumbbell split squat and maybe a decline pushup as your first super set.
You do the dumbbell split squat, eight repetitions per side and you do the
       decline pushups. It could be eight, it could be 20, and it could be 25
       depending on your strength level.

       If you’re a beginner, instead of both of those exercises, you might do a
       lying single leg hip extension exercise which is a relatively intense lower
       body exercise you can do lying on the ground. It prepares you for
       standing exercises and isn’t hard on the knees. You’d pair that maybe
       with a kneeling pushup if you’re a beginner.

       That’s the first super set. So we’d do that two or three times and then
       we’d move on to the next super set where we’ve got to get some type of
       upper back exercise in there. We might do dumbbell rowing if we have
       access to dumbbells. Or we might do what I call the inverted row or what
       other people call reverse pushups where you’re doing body weight rows
       from a bar, maybe in a Smith machine or in a squat rack and you’re
       rowing your chest up to the bar while lying almost parallel to the floor.

       So that would be the first exercise, and then this is where it gets a little
       difficult. It’s sometimes hard to choose pairing exercises when you’re
       using a rowing exercise. I wouldn’t be able to pair something like a
       dumbbell lunge with a dumbbell row because the grip strength is being
       used in both. If we’re advanced, we might try a single leg squat without
       weights or the best we can do sometimes is to use an intensive single leg
       exercise that doesn’t require a lot of weight held in our hands. If we’re
       lucky enough, we could use a barbell exercise.

       We would choose a lower body exercise to go with that dumbbell row, and
       we’d super set that a couple of times. Then we’d be done with the
       strength training component.

       So now our last bit of this – and this should only take us about 20-25
       minutes up to this point – 5 minute warm up, 20 minutes strength training.
       We would finish with 20 minutes of interval training and we’d be done in
       45 minutes.

       That is how I would set the workout up. That’s almost exactly how it
       always goes. Sometimes we might use body weight circuits in place of
       interval training, which is very similar to our body weight warm up where
       we just alternate lower and upper body body weight exercises and do that
       for 15 minutes instead of the interval training.

Jim:   Great, great. You have in total, what would you say during an average
       week how many times and how long each time?
Craig:   Three times a week for 45 minutes if you have that time. If you’re a
         person who insists on alternating the workouts – they do strength training
         on one day and interval training the next, then strength training, then
         interval training, you could do six days per week of 20 minutes per
         workout. You just wouldn’t do both components of it on the same day.

Jim:     You talk a lot about in terms of training, somebody is able to use and just
         this whole program to something they can basically do in their house?
         They don’t have to go to the gym to do this.

Craig:   Right. The entire system, hopefully everyone sees how flexible it is. We
         sub in an exercise here if we can’t, if we don’t have equipment for it. We
         do body weight intervals, and there are circuits instead of intervals if we
         don’t have any interval type machinery at home or we can’t train outside.

         The whole purpose of the program, once I started working with Men’s
         Health, was to offer guys and gals something they can do at home,
         because that’s generally who those readers are. I got into being the
         expert in that area and almost every workout I put together uses only
         dumbbells and body weight exercises and sometimes the exercise ball
         and sometimes a chin up bar. We’re not using any machines.

         We’re not generally using any barbell exercises, although if your home
         gym has a barbell, you can sub that in. Quite frankly, it makes doing
         rowing and lower body exercise super sets a lot easier because now you
         can put the bar on your back instead of having to hold dumbbells in your
         hand and pairing that with rows.

         Obviously, you can do this stuff in a gym too. Some of the workouts; for
         example, I do a workout every month, a new workout, and the July 2008
         workout is going to be based on dumbbell and body weight super sets.
         There’s no super set where you use dumbbells in both exercises. What I
         found is a lot of my clients, my members, are using a set of adjustable
         dumbbells only at home and it’s very tedious to try and switch weights for
         a dumbbell chest press and dumbbell reverse lunge because they don’t
         match up in most cases.

         The next program I’m doing is just exactly that – you do one dumbbell
         exercise and a body weight exercise in a super set. That way you get
         things done even faster.

Jim:     It’s so great because it’s so practical. Again, the way The Elite Body calls
         are set up is that kind of half of it is about what to do; what exercises to
         do, how nutrition, those types of answers. In a moment, we’re going to get
         to the motivation, having the mindset, but before we do that, let me ask
         you this. Kind of as quickly as you can – these questions don’t
         necessarily lend themselves to quick answers – but what would suggest
         on how to boost metabolism – just kind of your overarching suggestion on
         that – and what are some general rules about nutrition; just some basics
         about nutrition for fat loss?

Craig:   As far as boosting metabolism, it might be that we’re not really able to
         boost it as much we thought we could in the past. It’s really just things are
         working for whatever reasons and it may not be because this type of
         training increases metabolism, again as much as we thought. Really,
         you’re not going to go wrong by doing several short workouts per week,
         staying active on your off days, not eating junk. There’s really not much to
         it more than that.

         A lot of the other stuff is kind of just theoretical that if you eat more protein,
         you’ll have a higher metabolism. Even the breakfast thing; a lot of people
         say if you eat breakfast, you’ll have a higher metabolism. I don’t know. I
         don’t buy that maybe as much as I once used to in that just how much
         impact on your metabolism can that really have?

         A lot of things that people say about fitness neglect one thing and that’s
         the resiliency of the human body. We’ve been around for a long time, no
         matter what you believe. Over time, our body has either adapted to or
         was set up in the first place to be able to withstand a lot. It doesn’t take
         much more than a simple knowledge of what people have had to put up
         with in human history to see that if you don’t eat all six of your meals in a
         day, your metabolism is not going to shut down overnight.

         A lot of people . . . they’re not trying to deceive anyone. They’re maybe
         making a big deal out of nothing really; making a mountain out of a mole
         hill. If you don’t eat breakfast every day, it might lead to other problems
         like you might overeat because you don’t pass the human nature test
         which is people are always looking for an excuse to overeat. If you think,
         “Well, I skipped breakfast today so I can have a bigger dinner,” well you
         get in trouble that way. You’re not necessarily going to get in trouble in
         terms of your metabolism. You’re probably not going to have a significant
         decrease in your metabolism unless you really starved yourself, like
         literally starved yourself for weeks, months.
I think there’s a whole lot of metabolism boosting stuff that is . . . I guess
there’s nothing really else to call it but hearsay or just general information
that we don’t really understand what’s going on as well as we might. After
all that’s said . . . I guess another thing is that a lot of this little detail
minutia stuff, it doesn’t change what I know works. It doesn’t change how
I’m going to do things, especially when I’m working with a busy person
that only has time to do three workouts per week.

A study can come out and show that doing X before Y increases
metabolism 4%. Well, in the real world, no one’s going to be able to do
that anyway. Here’s a really good example of this, and it’s costing people
a lot of money because the whole green tea is a perfect example of this.

A study came out probably in 2000, maybe 2001 that guys living in a
metabolic chamber for 24 hours were given a certain amount of green tea
extract and their metabolism increased by 8% I believe, or it was like 80
calories per day. Now that’s just led to an entire industry of green tea

Just last night, I read a . . . and I never believed it. If you just think about
that, 80 calories per day is a very small amount of calories over time.
Even if you did really burn an extra 80 calories per day, it would take a
long time for that to add up. Going back to what I said before about the
human body being very resilient, the human body adapts to everything we
throw at it.

You can find very similar studies talking about how caffeine will boost your
metabolism, but I’ve never seen a study where over 8 to 12 weeks of just
giving caffeine that that led to an increase in weight loss. It doesn’t make
sense. Your body will adapt to it. You won’t have that boost in
metabolism every day, in my opinion. If we take a look at the revolving
door at Starbucks, we’re not seeing only really lean people come in and
out of there for obvious other reasons. With 300 calories in a frappucino,
you’re never going to get lean anyway.

That’s an example of where we take one study and we say, “Well, this
does it.” Another one that really irks me is the whole cold water can boost
your metabolism. No one is getting six pack abs on cold water. Let’s be
honest here. I’ve always wanted to – I just haven’t had the time to take a
look at every single one of these studies and so-called facts that boost
your metabolism by 4% and if you looked at it, then really your metabolism
should be up 380% if you did every single one of these things.
         One other thing that so many people get wrong and you see this so often
         in so many fitness articles is the whole one pound of muscle burns an
         extra 50 calories per day. That makes sense when you say one pound,
         but when you look at it, you’re not seeing the forest because you’re just
         looking at the tree in front of you. Think about it. Let’s say you have a 20
         year old guy. He’s 150 pounds. He increases his muscle mass over three
         years to 190 pounds, so he’s added 40 pounds of muscle. Do you really
         think his metabolism has gone up 2,000 calories per day? He would have
         to go from eating 3,500 calories to 5,500 calories just to maintain his
         muscle mass, his body weight.

         It’s all these little things when we look at the big picture, and that’s what all
         this has to be about is the big picture. Going back to what I said before,
         that’s why nutrition is more important than any training program I could
         give you. If you’re still eating at McDonald’s every day, well go do
         whatever you want, because you’re not going to lose your body fat.

         That said, I just read today that some guy followed the McDonald’s diet.
         Did you hear about that? Some guy recently . . . yeah, and he only ate
         like the salads and whatever. I’m talking about the high calorie stuff

         I have no idea what question you asked me that made me give you . . . oh,
         it’s about metabolism. What was the other part of that question?

Jim:     You kind of answered it – just kind of general rules for nutrition. It sounds
         like a lot of people know them, but what would you say?

Craig:   That’s exactly it. Everybody knows it. Everybody knows – you know this
         stuff when you’re six years old what to eat and what not to eat. In terms of
         being overweight, when it comes to dialing it down to maybe losing the
         last 10 pounds, then there are certain things that we’ve been misinformed
         on, etc. But the truth is your Mom told you what to eat when you were a
         kid, unless your Mom was the type of Mom who bought you everything
         with sugar. My Mom knew and everybody else’s Mom knew. Eat your
         vegetables. Eat your fruits.

         Basically my rules are whole natural foods, fruits and vegetables first and
         foremost. I’m not ever going to be a vegan, but probably don’t eat as
         much meat as I used to. I eat a low of raw foods. I eat a lot of my
         vegetables raw. Now we’re getting into thinking about longevity and real
         advanced health stuff. I don’t eat anything from a bag or a box. I really,
         really focus on produce as much as I can.
       Here are my three to five simple rules for how much you should eat when
       you’re trying to lose fat. The first thing to do is to go to a Web site like and figure out how many calories you’re eating. If you
       don’t know that, I really don’t understand how people can even go to the
       next step. You have to figure out how many calories you’re eating.

       Then you have to take a look at yourself and go, “Well, am I staying at the
       same weight?” If yes, then it’s a simple reduction in calories. “Am I
       gaining weight?” Then you know you have to reduce your calories even
       more. “Am I losing weight?” Well, then if I want to gain weight, then
       obviously I have to eat more.

       The next thing to do is to simply improve the quality of your nutrition. In
       most cases, that is going to just naturally decrease the number of calories
       that people consume anyways. If you’re only eating two fruits and one
       vegetable per day, if you move to eating – not overnight because your
       stomach and coworkers wouldn’t be very happy with this – but if you went
       eventually every other day adding another fruit or vegetable to your diet
       and you got up to 10 servings per day, then I would bet your calorie intake
       is going to decrease by 200 to 300 calories just by that improvement in
       quality alone.

       It’s going to be a combination of reducing calories and improving quality.
       Increase quality, decreased quantity of food and you get some people who
       are lucky and can get away with a little bit more than others, but I think
       once you hit a certain age, then you start thinking about more than just
       eating for fat loss. Fortunately, eating for maximum health is always a
       pretty good way for eating for fat loss too.

       Those are my general nutrition rules. Don’t eat out of a bag or a box. Eat
       the rainbow diet, all different colors of vegetables and fruits.

Jim:   I like that. What I like about you, Craig and all the stuff you put into
       Turbulence Training is that there really aren’t necessarily any secrets. I’ll
       be honest. Your fitness routines are secrets. Those are things a lot of
       people don’t necessarily know. That’s why I think it’s really valuable and
       why we spent so much time talking about working out specifically. Again,
       if anyone listening to this wants to learn more about the specifics of that,
       click on that button on the page there and check it out. There’s just so
       much detail, so much science in it.

       Let’s move on to the psychology and motivation of it. I’ve been saying,
       “It’s easy to know what to do. The real challenge, the real results come
         when you can get yourself to do it.” Even right from the start, you just put
         it out there. Basically, your Mom taught you if your Mom taught your right.
         Right off the bat, what are some truths, some distinctions you’ve seen
         people make? I want to talk about that you’ve seen succeed and people
         that you’ve seen change. Not people that maybe were healthy and ate
         perfect and worked out their entire life, but in your life, experiences you’ve
         seen where people have actually made a shift and it’s been long term.
         What are some truths? What are some distinctions they’ve made that
         have helped them get the results?

Craig:   There’s another Web site that I have that’s called and I actually like to run frequent
         transformation contests using my program. If you go to that Web site,
         you’ll see the top four winners from my last contest – two guys, two gals.
         They are what everyone calls real people getting real results. They are
         not people that have entered Body for Life five years in a row and just get
         out of shape and then get back into shape. There are a lot of people
         getting real results from Body for Life too, but more so, everyone in my
         program was doing this for like the first time.

         You’ll see that our winner, Emily, was a younger girl who clearly made
         incredible changes. Probably the other three in the contest are a little bit
         older than her and Christine, who got a tie for third place; she’s about late
         30s and lost maybe 15 or 20 pounds. She went from 185 to 165 so she’s
         still not a size two or whatever a woman wants to be. That’s real people
         getting real results.

         There are two factors that I’ve found that have really increased people’s
         ability to stick with the program. One I’ve kind of known about for a while
         and that’s the social support aspect of it. I found this out probably in the
         late 1990s. I came across a study that showed people that are held
         accountable to others will get better results. Another study I came across
         in late 2006 showed that in a weight loss study, those people that went
         and worked out with a friend who also got results, lost more weight.

         We’re looking for workout buddies here that we know are going to do well,
         so are almost like the ringer; the person you know that’s going to get
         results. You want to go work out with them. You want to have a nutrition
         buddy at work. Say you work in an office and there are 50 people in your
         office and 48 of them are the type that brings in and eats doughnuts on
         Friday morning. You and maybe one other person are bringing in the
         prepared meals in the Tupperware, the vegetables. That’s the person you
want to communicate with. You want to build some type of friendship with
them so that you can e-mail back and forth and say, “Hey, I’m thinking of
eating a doughnut. Can you give me some support here?” That’s what
it’s all about.

A great place for this obviously is the Internet. There are plenty of fitness
forums. I have one of my own for people who use Turbulence Training. I
like to think that we’re the most positive fitness forum on the Internet
because there’s no negativity. We don’t allow that. It’s really cool to see,
because we have people from all over the world so at night when we go to
bed here in North America, our people from Australia and New Zealand
are on the forums and they’re coming in and posting on everybody’s
workout journal saying, “Hey good job. Where’ve you been?” You know,
either saying good job or asking where you’ve been because you haven’t
checked in for a couple of days.

That’s the type of social support that people need. They need somebody
to be positive for them, because in our real lives, to be truthful, there are a
lot of women out there whose husbands are not happy about what they’re
trying to do. There are a lot of men out there whose wives might be in the
same position who are not happy with them. Their relationships are
strained for whatever reasons already, and then for someone to try and do
this transformation type of thing in their life, it’s a real sore point for a lot of
relationships. Obviously, there’s a lot of problems going on otherwise in
the first place, but if you’re not getting that support at home, and maybe it
might be your kids eat a lot of junk food and there’s a lot of junk food in the
house, that is not social support for you. Maybe there are situations
where the husband and the kids mean well, but obviously they’re getting in
the way of this.

If you need to lose weight, you need social support. Again, I’ve tried to list
a lot of options there, but if you don’t have it, then you’re really, really
going to be spinning your wheels. I should go back to that original study I
first found and unfortunately, I can’t even find the reference any more. It
was a study from Stanford that showed that it’s really best to be
accountable to a professional. It’s great to be accountable to your friend
at work, but if you have a nutritionist or a trainer or a doctor that you’re
accountable to once a month, that’s probably going to increase your

So, work out with someone who’s getting results and have maybe some
type of interaction with a trainer where you go in and do a body fat test or
something. If it’s not within your budget to have a trainer three times per
week or even three times a month or even once a month, maybe you can
at least get them to do some type of body fat testing. To be honest with
you, I can do a better body fat test visually by just looking at somebody’s
upper torso than I probably could do with skin fold calipers. I’ve just seen
it so many times. A good trainer should not charge you for that obviously.
It’s important for you to have some kind of accountability.

That goes very well for both men and women. Like I said, I’ve known
about that for a while. The other thing that is relatively new to me, and this
may be more for men than women, but it can hold true for women as well
is that the competition/challenge aspect of some of the programs I’ve been
doing has really helped increase the consistency and compliance of the
people using my programs.

The obvious is the transformation contest I did. I gave away cash prizes,
and for some people, just the fact that I was running a contest made so
many people participate that otherwise would not have used the program
if it wasn’t a contest. Right there I saw that the contest mentality; just
there being some type of competition even though a lot of them are just
competing with themselves mentally to improve – they’re making
themselves accountable, they’re making it public.

In addition to that, since that 300 workout came out last year . . . again,
that’s not designed by me. I showed the exercises on a video at because for some reason they didn’t put the
exercises in the article. They asked me to film the exercises. Again, I
didn’t come up with that workout and I didn’t train the actors for the movie.
Some people have made the mistake of saying that I have, so I just
wanted to clear that up.

What I noticed was that a lot of guys wanted to do this 300 workout three
times per week or once a week, and that wasn’t how it was intended. I got
the idea; it clicked in my mind that what they wanted was a challenge.
That’s not a surprise, especially for guys. We’re competitive. A lot of us
come from teen sport backgrounds, and for one reason or another, that
has been removed from our lives because we’re too busy with work, etc.

This little challenge, the 300 workout, spurred me to do what I called later
was the Body Weight 500, which was a workout I put together in October
of 2007 which was basically a body weight circuit consisting of 500
repetitions of body weight exercises. That was the advanced version, but
we worked out over the course of four to six weeks from the Body Weight
100 to the Body Weight 200 to the Body Weight 350 then to the Body
Weight 500. People obviously progressed over the four week time.

I found that people stuck to the program better. They enjoyed seeing how
they compared against other people doing the program; how they
compared against me doing the program. Some of them decided to do
the Body Weight challenges a few extra times just to see if they could
improve their time. I did another one, the Body Weight 1,000 this month.

The June 2008 workout for Turbulence Training is I flipped it over now. I
put together a 30 minute body weight circuit, and the challenge is to do as
many repetitions as you can in that time. I’ve just found that’s been a
really, really big thing. We actually ran the Body Weight 500 as a program
on – their belly off program from January to April.
I’ll be honest with you – some of the results the guys got using that
program, I wouldn’t believe if it wasn’t my program. I barely believe them
now because they were saying 40 pounds in eight weeks. I have a hard
time believing those results, but I don’t know why they would lie to me.

That goes back to nutrition stuff. These guys were probably not doing
anything. Obviously, it was right after the holidays when they started, so
they probably added a few pounds over the holidays and those are
probably a little easier to get rid of. Whatever reason, they were just
overweight and eating poorly. When you make that switch to exercising
relatively intensely and really improving the diet by improving the quality
and decreasing the quantity, guys especially can lose a lot of weight fast.
That’s what we saw with that program.

The social support and the competition or the challenge within oneself,
that overcomes . . . I mean I don’t really have a good answer to someone
who’s lost their motivation other than to get social support and to have
some type of challenge with themselves. I don’t have anything else really
to offer. I’ve never been great at saying to someone who comes to me
and says, “Oh, I just don’t feel like working out. What should I do?” My
answer to them is to do it. That doesn’t carry a whole lot of weight with
people that want a pep talk sort of thing. That might be more along the
lines of your expertise than mine.

That’s what works with my people and it works well with my personality
because I can get people involved in that and ready to go. This generally
applies to everything in life, not just fat loss. If you don’t have social
         support to stop drinking, you’re not going to stop drinking. If you don’t
         have social support to improve your career, you’re not going to improve
         your career. It’s very hard to do things on your own.

         It’s nice to set the little challenges in there financially like I want to save
         $500 per month sort of thing. That’s better than saying I want to have
         more money. That goes back to the goal setting stuff. Those are my
         secrets, Jim, if you can call them that.

Jim:     I like what you’re saying because I think a lot of times people are on the
         fence and they haven’t really made a decision. Again, I think what you
         say over and over it comes down to; a lot of it is just doing it and deciding
         to do it. The other part is knowing what to do. What you are saying is that
         it is hard work to change your body. It does take commitment. It does
         take effort, but you can do it when you decide to do it. There is no magic
         secret necessarily. Let me ask you this . . . we’re coming up on . . .

Craig:   There’s one other thing I want to say there and it’s a little phrase that I like
         to use that you pretty much just said there, but I want to say it too. My
         third little secret here is that once people commit and accept difficulty that
         it takes to lose body fat, that it is very hard to do this, that’s when it
         becomes easy to do. That’s when you have the right mindset that you’re
         not just going to go and try and go to the gym two or three times per week
         and you’re going to try not to eat any pizza at the football party this
         weekend. If that’s your mindset, then you have no hope. But if you have
         the mindset that this is kind of going to suck because I have to go to the
         gym three days per week and I still have to stay active on my off days by
         maybe going for a walk with a friend or walking the dog and I don’t get to
         eat my pizza at the football party this weekend.

         If you know that, then you’re okay because you accept it. I like to get
         people to think in terms of 12 weeks. That’s why this transformation
         contest works so well because 12 weeks is such a small amount of time in
         the space of a lifetime. Think about the span of a lifetime. In 12 weeks
         you can break an arm and have a cast on your arm for almost that amount
         of time. If you look back, you go, “Wow, that went by pretty quick.” If
         you’re a teacher and you have the summers off, you know how quickly 8-
         12 weeks can go. If you get that mindset of “Hey, I’m just going to buckle
         down for 12 weeks and it ain’t gonna be a bowl of cherries,” then you’re
         going to succeed. You have a realistic mindset.
         It’s the same way with building a business. I like people to make a game
         out of it to make some benchmarks, some objectives, some challenges
         and they’re thinking about it in terms of, “Okay, you know what? Last
         week I ate well 28 out of my 32 meals. This week I’m going to go 29 out
         of my 32 meals.” One other thing I like people to do is always have a
         personal best in each workout. If you’re improving your performance, then
         you’re also improving your body composition almost all the time.

         If last week it was 23 pushups, this week I’m going for 25. You have to be
         careful obviously to train safely, but you have to train hard and you have to
         set the personal best. If you don’t get outside your comfort zone, and this
         goes all the way back to the philosophy we discussed at the start, you’re
         probably not going to see improvements in your body. I’ll wrap that up

Jim:     Kind of the idea, you know the saying, “That which is measured is
         measured improves.” Let me ask you something; I know you committed to
         an hour. Do you have to go? Could you do another question or two?

Craig:   This is one of the best things I’ve ever done, Jim. This is great.

Jim:     Think about it. Again, I want to go back and I think we said it’s so great
         when you were saying that about how sometimes people are always
         looking for secrets or always looking for the easy to do it, and they waste
         so much energy looking for shortcuts and secrets that they could have just
         put half that energy into actually doing the workouts and getting the

         With that being said, that’s what Turbulence Training is all about. I want
         you to talk a little about the mental benefits, because again, what you build
         this all around is high intensity, low volume – doing a lot of hard work for a
         shorter period of time. How does that help? I know a lot of times people
         are in the gym and they’re almost like zombies. They’re mindless and
         they’re just going through the movements. What you’re talking about
         takes more focus. What are the benefits of that?

Craig:   Well, it’s like training for sports. Pro athletes do not play a game every
         day. We get so many people asking, “Can I do interval training six days
         per week?” because they have that cardio mindset. I’m constantly getting
         them to stop thinking that way – maximum four interval training workouts
         per week because a lot of people aren’t used to high quality training. If
         you’re doing high quality interval training workouts, you physically
shouldn’t be able to do interval training at the same intensity level six days
per week.

That’s why it’s a real benefit to have some type of athletic background.
For those who don’t, they don’t understand the concept of speed when
doing interval type training work. They are so used to that steady state of
slowness and mediocrity that they don’t know that there’s a higher level.

That’s one thing that we always have to go over and really focusing on
getting them to understand that a quality of training . . . again, it’s really
similar to the body builder who may be bench pressing twice a week and
wondering why their bench press isn’t going up. You recover outside of
the gym.

A great analogy has been made many times by people that . . . people are
always thinking about how much fat they lose during a workout, but we’re
thinking not about how much fat and how many calories we burn during a
workout. With Turbulence Training, that’s not the point. We don’t care
about the numbers on the machines, because first of all, they’ve been
shown to be wrong. CBS ran a report and showed that calorie counters
on machines are notoriously inaccurate.

The analogy that I was talking about before is that body builders don’t go
into the gym and think they’re building muscle in a gym. They know that
they are in fact doing quite the opposite. Tissue is being broken down,
and it’s outside the gym that the muscle is built and that the repairs are

I use the same thought process for the Turbulence Training. We don’t go
in to burn fat in Turbulence Training. We focus on burning as many
carbohydrates as we can which is a complete shift mentally from what
we’ve been taught about fat burning zones and it takes 20 minutes before
you start burning fat and all this garbage that people have repeated for
years and years and years. I don’t care about calories or fat burn in a
workout. I want the intensity so that there’s a depletion of muscle
carbohydrate, muscle glycogen.

Then it’s the time in the recovery period where the magic happens.
Whether it’s an increased metabolism, which people are saying now it’s
not; whatever it is. Whether it’s the right hormone changes . . . whether
growth hormone has an impact or not. I don’t know what it is. I don’t
really care because it’s not going to change how I do the programs.
That is my mindset and that’s probably different than 99% of trainers out
there with the exception of a few that I’m friends with. That’s how we do it.
It’s a real change. What we’re focusing on here, and people have to
understand, is that if you do a few quality workouts per week, you can get
more results than doing a large number of poor quality workouts per week.

Turbulence Training is a lifestyle system. The whole thing was set up so
that people only had to do three structured workouts per week. Now you
can’t just sit on your butt on your off days. You need to be active,
preferably in some type of activity you enjoy. I think that – I can’t prove
this one – but I really strongly believe that there’s something about the fact
that if you enjoy your workouts, then you’ll probably get more results. That
goes back to the people I see hating their cardio. I wonder if there isn’t
some type of interaction between their mental state and the results.

If you hate running; if you are out there and most people what they call
running shouldn’t even be allowed to be called running; it’s like this painful
shuffling along of people who are despising the very existence for 30
minutes and I feel bad for them. I wish they knew there was a better way.
I really think there’s a connection between that.

I do believe that there could be a connection between stuff like yoga and
Pilates and weight loss. If you’re stressed out all the time -- I don’t think
that there’s any good proof yet in terms of the science – but if you have
less stress and you’re happy and you’re not freaking out and you just had
a good yoga session on your off days so that it doesn’t interfere with your
workout days – you shouldn’t be sore from yoga so you don’t have a high
quality workout – but I think that can be a beneficial addition to the
Turbulence Training program.

Your off days, again, people are saying, “Well, should I do cardio on my
off days?” It doesn’t have to be. If you went and did some mobility
exercises which probably people need more than cardiovascular stuff,
because if you’re doing mobility exercises, you’re getting as much benefit
as you would from walking. Your heart rate can increase. But at the
same time, if we’re in that same position all day at that desk and in that
car seat and then to go home and actually allow your shoulders to move
and your chest to open up, I think there’s a lot of benefit there.

That goes back to the yoga and Pilates benefits. This whole Turbulence
Training thing is to open up extra time in your life so that there’s less time
spent at a gym. Because you can do it at home, there’s less time spent
         going to and from the gym. With today’s cost of gas, that’s another extra
         benefit there.

         It’s a lifestyle. The whole thing is based on improving your fitness, but at
         the same time, not demanding excess time from you. We were talking
         about this before at the top of the hour. I wanted to say that Turbulence
         Training is not going to put you on a body building stage. It’s not that
         extreme. It’s more of a transition type program between what I call the
         fluff stuff that you seen in a lot of magazines and the traditional thinking.
         It’s still a little bit more alternative than the Body for Life.

         If you look at things on a spectrum, you have your fluff way off to your left.
         Then maybe you have your Body for Life in between that and then
         Turbulence Training and maybe at the end, you might have advance
         athletic training or body building in terms of extreme commitment to it. It’s
         all in this continuum of getting people to move further away from the fluff
         and more towards the athletic lifestyle.

         That’s why I have all these body weight exercises in there. I think there’s
         a lot more to fitness than standing on a machine doing the same motion
         thousands of times in a workout. I really think, and it’s a change in my
         programs that I’m really going to try and push people towards finding
         alternatives to interval training rather than literally doing the same thing for
         thousands of repetitions. You would literally do thousands of repetitions
         when you did an elliptical machine or ever a treadmill.

Jim:     I like that. Again, it’s a perspective. I’m a big fan of looking at things from
         a different angle, and you have regularly made new distinctions in my
         mind. People don’t look at running or an elliptical machine as thousands
         of repetitions, I don’t think. They look at it as one exercise.

Craig:   Not at all.

Jim:     That makes so much sense. I’m a yoga instructor, so I know exactly what
         you are saying. There is some weird stuff and I would love to find some
         study on it. It’s almost like sometimes people have to let weight go.
         Sometimes people are so wound up and they’re so focused on exercising
         20 times a week and they’re so focused on it, it’s almost like they don’t get
         the results they want. What I like about yours and it’s almost on an
         unconscious level is that it is a lifestyle. What I like about it so much is
         that the routines are always changing. It doesn’t get boring. I think that’s
         just so key.
         That being said, what you would suggest for someone starting out?
         They’re not an exerciser. They really haven’t done anything athletic for
         years, maybe not ever. What would you suggest for someone starting
         out? How do they make it a habit? How do they get it into their lifestyle?

Craig:   Well, in terms of just the technical that they start with, people will be very
         surprised by how difficult a workout can be that’s done entirely lying down.
         For example, the introductory phase of my Turbulence Training, we’re
         doing lying hip extensions, planks, side planks, kneeling pushups, stability
         ball leg curls, and I’ve trained many men and women that have ended up
         very sweaty, very tired, very exhausted from a workout where they literally
         laid down on the ground.

         That is in terms of the technical component. Now making this a habit, I
         have nothing more to add other than I think I went through about six of my
         motivational secrets – everything from get social support, make it some
         type of competition or challenge, realize how hard it’s going to be and a
         couple of other things I said there before. Again, it comes back to my
         really terrible answer of they just have to do it.

         It’s like stopping smoking. I don’t think there are a lot of people that stop
         smoking for good the first time they try it. I don’t think people should be
         upset if the first time they try and get into a better eating program and
         exercising program that there are some relapses. Let’s be honest here.
         This stuff isn’t easy. I am personally improving myself every day, every
         week, every year in terms of eating even better and better and better,
         training smarter, getting better results. It’s a never ending process, which
         is a good thing. It’s like there’s never a golfer good enough. There are
         very little things where you can achieve perfection.

         That said, that’s why, and it suits my mindset so this is why I’m saying this
         is if you make it some type of challenge or game where there’s incentive
         to always improve and improve against yesterday, and that’s one of the
         things I tell beginners is to not stress on it too much but try and improve
         compared to yesterday. Especially for people who were on the couch all
         last week – it’s not going to take much for you to do this week to improve
         over last week. You should see some results just from some small

Jim:     I like that. It also sounds like if you start from where you’re at – I love the
         idea of really tracking where you’re at and measuring it that way – I think
         sometimes people start out exercising and they look at the absolute
         pinnacle. They look at the guys with the six pack abs.

Craig:   That’s the worst thing to do.

Jim:     Sure. It instantly makes them feel like they’re never going to make that.
         All I’m going to say is to notice where you’re at and continually improve
         and continually measure where you’re at and improve from that. Let me
         ask you this, and I don’t know if you ever thought about this, but when
         people are working out, when they are actually doing the exercises, any
         suggestions like mentally? What have you seen work? What have you
         seen work for other people? Listen to music, listen to educational stuff,
         visualizing being completely silent, music, what would you suggest? Any

Craig:   I really think that music is the answer here. I’ve always had a hard time
         training with the IPods because (1) they’re a little bit awkward and (2) if
         you don’t like the music being played in the gym, you end up turning up
         the IPod to a level that blows your ears out. I’ve already blown my ears
         out by being in too many music venues anyways. Plus I was practically
         born deaf. I don’t need to ruin my hearing any more than it already is
         naturally ruined.

         I think that nothing compares to getting the right type of music and it’s
         clearly a personal preference, but man, music is . . . that’s why music is
         such a part of sporting events. That hypes up the crowd and that hypes
         up the individuals doing it. Definitely I think that can keep people going.
         On the other hand, if it’s bad music, it can really put somebody off their
         program. Do what you have to do in terms of that.

         Other than that, I don’t really . . . a training partner is great. The right
         training environment is huge, especially when training athletes and
         training people for maximum strength. There’s an environment that is
         almost a formula to the environment there. It has to be pounding music
         and some yelling and screaming, but that’s obviously not what most
         people are probably interested in.

         I was talking to my friend, Alan Cosgrove, and he said he sees that in his
         gym when there’s a group of women coming in that generally come in at
         the same time of day, and it’s going back to the social support stuff. If one
         of them was losing weight, then it kind of inspired the other ones to lose
         weight. They talked about what’s working for them. You want to get in
         that type of environment whether it’s off line or on line.
         I’ll wrap that up there with that and hopefully we covered some really good
         points there for everyone listening.

Jim:     I want to thank you Craig. Let me just add one last thing. I always believe
         people are inspired like you said, I think it’s really important to pull it out so
         it’s really obvious, but the idea of social support, competition – huge, huge

         What I’m going to ask you is if you could share a success story that you’ve
         been personally involved with. What I want you to talk about is not just
         how they did it necessarily, but what it was like – the transformation you
         saw within them, the improvement in the quality of life they experienced –
         to kind of be a motivation to anyone on the call who is listening to this.
         What are the differences? Not just that their body looked a certain way,
         but emotionally what’s a success story that you’ve been involved with
         personally where you could make a difference for them?

Craig:   There’s one person who has used Turbulence Training to lose over 100
         pounds. He just recently hit the hundred pound mark. He went from 320
         something to just under 220 something. We have the pictures on His name is Juan Ruiz, and Juan has been
         very, very inspirational to everyone there. He’s a single Dad. He’s the
         guy with the kid almost all the time. He’s going to school while raising the
         kid and trying to quit smoking at the same time. Just to see him month by
         month – every couple of months he has the most amazing pictures. To
         see him literally reduce in size from having a very, very big belly obviously
         at 300 plus pounds down now to where it’s almost flat – incredible

         He struggles with what so many other people struggle with and so many
         other people use as the excuse. Granted, what he’s done is beyond
         exceptional because to raise a kid on your own, I can’t imagine how
         difficult that would be let alone going to school. He’s transcended every
         excuse. I always like to point out to people that there’s been too many
         examples of people transcending every excuse for there to be an excuse
         out there that really is a justification.

         If you take a look at the Body for Life people, that program, that book has
         just done so much for the fitness industry whether you like it or not. The
         program or the person behind it doesn’t matter. That is powerful stuff. It’s
         like hearing someone coming from nothing, rags to riches. There have
         been too many examples for us to say anybody else can’t do it.
         With extreme medical conditions being the exception, everyone has
         success within them. This guy, Juan, like I said, he didn’t just do it the first
         time. It’s not like you’re going to go out there and bowl 300 the first time.
         You might have some false starts, but if he can do it, I don’t see why
         anyone else can’t.

Jim:     That’s awesome. So again, if anyone listening wants to check out that
         specific testimony and story, going to and
         you’ll see a ton of testimonials. I think the reason why is you don’t have to
         be in the gym every single day. I think that’s key. I think there’s so much
         wrong misinformation that’s out there that really confuses.

         You mentioned some of the studies. They come out with a different study
         every week and you just get confused. You say, “Oh maybe I should eat
         at McDonalds.” We were talking about the guy who lost 86 pounds. What
         Turbulence Training is all about is just very specific. It’s interesting and it
         keeps it effective. You keep getting results and you don’t have to do it for
         a million hours a week. I think that’s what’s so valuable. It’s a completely
         different approach to exercise and fitness. It is wonderful.

         Craig, I really want to thank you. I really appreciate your doing this call
         with me and sharing all this information with all the people on the line.

Craig:   No problem. Happy to do it.

Jim:     So again, if you’re interested in that, please click on the button on the
         page. Check it out. Read about Turbulence Training and see what it’s
         about. I think you might even be able to get a free sample workout on
         there. Is that still on there? Is there a sample workout if they go to that

Craig:   Yes, yes sir.

Jim:     Cool, cool. Check it out. Play around with it. See how it works. If you’re
         not getting the results you want, if exercising is boring to you, if it takes too
         much time, if you have to go to a gym 20 minutes, 30 minutes with a
         bunch of people you don’t like, check this program out. See if it’s for you.
         See if it works out for you.

         Craig, thank you very much. Thanks everyone for being on the call, and I
         will talk to you all next week. Good night.

Craig:   Thanks.
Jim:   Goodbye Craig.