The 5 Laws of New School Fat Loss

by Craig Ballantyne, CSCS, MS on March 30, 2010 · 1 comment

By Craig Ballantyne, CSCS, MSTurbulence Training for Fat Loss

Turbulence Training is a structured routine that I came up with that allows you to get the most results in the least amount of time, no matter what your goals…but it works especially well for fat loss.

This revolutionary new workout system evolved from both scientific principles as well as personal experience.

And it originally came to me in a dream in University. (Just kidding.)

The truth is that during my graduate years at University, I was searching for an efficient and effective way to stay lean while I was stuck in the lab for up to 16 hours a day doing my thesis.

Obviously, I didn’t have a lot of time to exercise…

So I based a new program on what I had read in hundreds of fat loss research studies, as well as my countless past workouts that I had recorded faithfully over the years.

And from that research and from my own personal workouts and results, Turbulence Training was invented and have given rise to the 5 Laws of New School Fat Loss:

Law #1) Use intense resistance training

NOTE: This doesn’t just mean lifting heavy weights…it could also mean doing difficult bodyweight exercises or even explosive exercises.

Here’s why…

Intense resistance training stimulates what is called muscle protein turnover. This is important for two reasons:

a) It causes your body to burn extra calories and belly fat when you are not training (so while you recover, etc.).

b) It stimulates muscle re-modeling.

That means it will help you maintain your muscle (and sculpt your body) even while you are eating fewer calories and burning fat.

However, if you rely only on light weight & high reps, you won’t keep that muscle and your metabolism will decrease.

Law #2) Switch from slow cardio to interval training.

Research shows that interval training is more effective for burning belly fat than regular cardio – even when you don’t change your diet!

Interval training is what separates people with 20% fat from those men and women with the lean, athletic, sexy abs body type.

Interval training also builds better sport conditioning and “everyday fitness” that is more practical in life.

For example, how often do you ever need to run 5 miles? Pretty much never, right?

But how often do you need to climb a few flights of stairs or chase one of your kids? Those are every day demands…and will be best improved by interval training, not 30 minutes on the elliptical machine.

Law #3) Use non-competing supersets to do more work in less time.

By using the Turbulence Training system of non-competing supersets, where you do 2 unrelated exercises back to back, you’ll avoid muscle fatigue and get more work done in less time.

Therefore, you’ll burn more calories compared to traditional workouts.

This is one of the major reasons Turbulence Training is so efficient and effective.

Law #4) Use Total Body Workouts

Skip the classic steroid-bodybuilder method of doing one body part per day. That will only give you overuse injuries and a big body set up for more injuries & chronic pain in the future.

Not what you want, right?

Of course not. So switch to three total-body workouts per week, using a variety of exercises, and when possible, using a variety of training methods – from dumbbells to kettlebells to bodyweight exercises.

Rule #5) Change Your Workout Every 4 Weeks

The Turbulence Training workouts are changed every 4 weeks, and sometimes every 3 weeks for advanced results.


To avoid the dreaded fat loss plateau. If you’ve been doing the same workout over and over for more than 4 weeks, your results will slow down and eventually come to a complete stop.

You MUST change your program…and that’s why I create not just one, but TWO new Turbulence Training workouts every month for TT Members, so that they will always have a new program to keep their fat loss results moving along.

About the Author: Learn about the “Dark Side of Cardio” in the free report from Craig Ballantyne at Craig is a Certified Strength & Conditioning Specialist and his trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, click the image below:

Turbulence Training

[Editor’s Comments: Whew…that was a lot of information that you might not have heard before. Quite a few people I watch workout or talk to at the gym are still stuck on the “old way” of working out…3 sets of 10 reps using heavy weights and then move on to a differnet exercise for the same bodypart.

Whenever I try to talk to them about interval training, they are a little skeptical. And that’s fine, it’s totally natural.

So I suggested they try out the program for a few weeks, and you can do that too with the 21-day trial here:

Click here =>> Turbulence Training Risk Free Trial Offer

For less than the cost of a fancy coffee drink, you can try out the 5 Laws of Fat Loss and the Turbulence Training program for 3 weeks. Say goodbye to the old-school workouts and fat loss plateaus and use these 5 laws of new school fat loss to finally get results.]

Required Legal Disclaimer: some of the links mentioned within this post or posts they lead to are my affiliate links and I get compensated for recommending those products. However I NEVER recommend something I don’t believe in and welcome your questions and feedback.

{ 1 comment… read it below or add one }

1 glyconutrients March 30, 2010 at 2:14 pm

Interesting… Law #3 is very similar to a recent article on (Fitness) about “4 Weight Lifting Workouts for Fast Strength” that caught my attention. They say:

“First, perform 1 set of each exercise.

Next, do 1 set of deadlifts, followed by 1 set of bench presses. Rest 60 seconds between sets; do this combo a total of 3 times.

Last, perform 1 set of reverse lunges and 1 set of diagonal lifts/presses. Rest 30 seconds between sets; do this combo a total of 3 times.”

It’s exactly what Craig says when he suggests to “do 2 unrelated exercises back to back”.

Kevin :: Glyco Trainer
On Twitter: @glycotrainer
Web Site:

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