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 you? 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 problems. 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 manually. 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 workout? 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 exercise. 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 be? 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 products. 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 obviously. 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 www.fitday.com 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 www.transformationcontest.com 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 results. 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 www.menshealth.com 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 www.menshealth.com – 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 there. 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 results. 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 made. 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 changes. 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 ideas? 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 motivators. 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 www.turbulencetraining.com. 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 changes. 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 www.turbulencetraining.com 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 page? 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.