5 Tips to be Successful in the Transformation Contest 6

Since I am joing the Transformation Contest 6, I went over some of my 'rules' to have a successful contest. These are just 5 tips and I will share more as I make my through the contest, but they are 5 very important tips that can help you in your start of

1. Start Small/Slow - It most likely has taken you years to put that gut on, so don't expect it to come off in a few short weeks. That being said, start with small changes to your diet. Instead of soda, drink water. Instead of fries, have a salad. The point to making small changes slowly is so that you can make lifestyles changes and not just have short-term diet changes.

Start with Turbulence Training, but go light on the weights the first week! There's no need to be superman your first week back in the gym. Use a lighter weight until you are used to the program. Now I'm not telling you not to push yourself, but you don't need to such a heavy weight were you injure yourself.

2. Plenty of Water - Make sure you drink at least half your body weight (in ounces) of water a day. Staying hydrated is important for your body to recover, plus it will keep you fuller longer! I suggest giving up or limiting you soda intake. You may be drinking diet soda with zero calories, but although you aren't taking in extra calories, you are taking in extra sodium. This can lead to weight gain through water retention! During the contest I will only drink water, coffee, green tea and fat free milk.

3. Eat Plenty of Protein - I usually eat 6 meals a day and try to have a source of protein at each meal. Ideally I'd like to have a source of lean protein like chicken, beef or fish, but any protein source will do. Eggs, nuts, beans and protein shakes are also great ways to make sure you get enough protein. Why plenty of protein? Your body has to burn calories to break down the protein! I try to eat a gram of protein for every pound of body weight.

4. Eat Plenty of Fiber - Fiber helps keep you fuller longer so you will not venture off to the vending machine looking for a Snickers fix! I try to get most of my fiber by eating a vegtable at every meal.

5. Rest!! - Make sure you get plenty of sleep and make sure you give you body time to rest between workouts. A lack of sleep will not let your body recover, and you will see lesser resuls. Lack of rest between workouts can lead to overuse injuries and will also not let your body fully recover for the best results possible.

Hopefully you'll join me in the contest! It is a great investment in your self!!

=> Sign up here for the Transformation Contest 6

=> Get your trial version of Turbulence Training

Top 5 Reasons Why You Should Join Transformation Contest 6

I'm officially starting the Turbulance Training Transformation Contest #6 tomorrow. These last few weeks I've really been slacking on my quest to get ripped and obtain my six pack abs. Tomorrow I change all of that, no more excuses!!

Why I think you should join the contest with me:

1. You are going to lose weight! Even if you make small changes to your diet and perform the Turbulance Training workouts as prescribed, you will see results! With those results you will be happier with what you see in the mirror, will start showing more confidence in yourself, will feel dramatically better, will have more energy for your kids, will see your sex life improve, etc. Get the picture?? Starting small and losing weight little by little can have dramatic results!!

2. The cash prizes!! So not only will you lose weight and feel better, but you have a chance to win $1,000! What makes this even better is that Craig splits the contest into male and female categories and also offers prizes for 2nd and 3rd places!

3. You have built in accountability when you sign up. Most people do not stick to their diet/exercise program when they try to lose weight. Craig has solved this problem by giving you at least 1 month free to TTMembers.com. This is Craig's forum where you can go to talk to other TT Members about your weight lose jourey and ask questions when you get stuck. Personally I like to post my before pictures on the forum. By putting my pictures on the internet and in front of strangers, it forces me to stick to my goals. I wouldn't want to post final pictures with no results with all these people watching, right?

4. A FREE prize for everyone who finishes the contest. As long as you submit before and after photos Craig will give you access to TTMembers.com for 6 months! He usually charges $20 a month for the use of his forums, so you'd be getting a $120 gift just for losing weight!

I actually think TTMembers.com is worth more than the $120. Not only will you have access to hundreds of other TT followers, but you will have access to Craig directly. PLUS you will be able to download Craig's monthly workouts!

5. If you are still hesitant about Turbulance Training, Craig is offering a trial offer. You can sign up for Turbulence Training for $4.95 and try it for 21 days. If you don't like the program, return it, no questions asked!!

=>Check out the trial offer!

If you want to sign up for the Turbulence Training Transformation Contest 6 with me, please click this link. You won't be disappointed!

Transformation Contest 6 Sign-Up

Kettle Bell Interval Workout Today

I tried some new intervals today. I did 30 seconds of exercise followed by 30 seconds of 30 seconds of rest for 10 sets. So what did I do?

Well, If you want...
- strong, rock-hard abs

- a better, sexier butt

- lean, sculpted arms

Then you have to try kettlebell swings! All of those benefits, plus the ability to blast that belly fat!!

I just did intervals at home with my 45lb Kettle Bell today. But you can do your whole workout using the Kettle Bell. There's the renegade rows, tactical lunges, front squats, and presses and you've got a killer kettlebell program that you can do in the comfort of your own home with a single piece of exercise equipment. How great is that!

If you mix these Kettle Bell workouts with the Turbulence Training Body Weight Workouts, you'll be able to drop your expensive gym membership and save time and money.

Since my wife and I have had the baby, I've been doing a lot of body weight workouts and plan to add a lot more kettle bell workouts in. They are great because you don't need a lot of equipement, they're quick and I get to spend a lot more time with my family.

Now to be totally honest, I dont plan to drop my normal Turbulance Training workouts. I'm just a gym rat at heart! But when I don't have the time, I'll mix and match the Kettle Bell Workouts with the Turbulence Training Body Weight workouts.

=> Get your own Kettle Bell Workouts!

Have a great night, I should have my wife's and mine Transformation Contest 6 entry pictures within the next day or two!

My Busy Week w/ Body Weight Workouts

It's been a while. I've been really busy and to be perfectly honest, exhausted!! I was supposed to take last week off from work to take care of my 3 month old son.

A major project came up and I ended up working AND taking care of my son. I must say I have a new appreciation for stay at home mothers now!!

During the week I found out I finished third in the Turbulence Transformation Contest 5. I'd like to thank all of you who took the time and voted! I'll have a post soon as to why I think you should join the Transformation Contest 6!

Since I was so busy playing Mr. Mom and with work, I delayed my entry into the Transformation Contest 6 and plan to take my entry pictures (along with my wife) until tomorrow.

However, I did try to keep to my healthy lifestyle even though I was busy. I was able to do the Turbulence Training Body Weight workouts. The body weight workouts were a great way to stay active and get my workouts during the week.

They still included super-sets, but I was able to do them around my house with my son watching! I did my High Intensity Interval Training at night once my wife came home. I ran sprints throughout my neighborhood a couple times and did intervals on the heavy bag.

Overall the Turbulence Training Body Weight workouts were a great way for me to quickly get my workouts in while I was busy watching my son and getting my work done.

I Made the Turbulence Training Tranformation Contest Finals!!

My hard work has really paid off this year. First, I'm seeing great results in the mirror in my quest to get ripped and see my six pack abs! Second, Craig Ballantyne from Turbulence Training has picked me for a finalist for the Transformation Contest 5!!

So now I'm asking you to vote for me (okay, I'm begging you!!).

Just click this link:

Transformation Contest 5

Then click the 'Vote for Men' link to see the male contestants. I'm the second good looking guy down. Please vote for me!!

Here's what I looked like when I started Turbulence Training on December 28, 2008:

And here's how far I've come!! 31lbs lost this year with Turbulence Training!! My before and after for the Transformation Contest 5:

Pretty nice results huh?? I'm still planning to keep going so I can get my body fat down below 10%, which will get me ripped 6 pack abs!! My wife, Allison, is so impressed with my results that she will be joining the next contest with me. She believes that she will be able to get her pre-pregnancy body back! I personally believe her body will look better than it did before baby if she sticks with Turbulence Training. (Yes, I will have pictures and blog updates following her progress.)

So if you want to see some dramatic results and have a chance to win $1,000, I suggest you join the next Transformation Contest. Click her to sign up for Turbulence Trainings Transformation Contest 6! Believe me, its the best $40 that you can invest in yourself!!

New Workout Program - Let's Build Some Muscle!!

I decided to really try and fool my body with my new workout program. I started the Turbulence Training for Muscle this week. Yes, I my ultimate goal is to get ripped, which means losing enough fat to get below 10% body fat so I can see my six pack abs.




BUT remember, your body adapts quickly. I think that doing a muscle building program until the Transformation Contest 6 would be a nice change.

This program consists of4 workouts a week. I'm doing them on Mon, Tues, Thurs and Friday. Since this is a muscle building program, I am using heavier weights and performing less repetitions. There is also a little more rest time between exercises in the supersets and even between each set.

Don't be fooled though! Craig has written a great workout that still uses a lot of whole body exercises (Squats, Dead-Lifts, etc.) and he keeps you working out at a quick pace! I was out of the gym for each of my workouts this week in under 40 minutes.

The biggest change from the original Turbulence Training program is that there is no HIIT required. Since my long term goal is to get lean and ripped, I will plan on doing some HIIT (most likely intervals on the heavy bag) during my off days.

I will continue to use Turbulence Training for Muscle until the start of Transformation Contest 6. After I start the competition I start a program that is meant for fat loss.

Get the body of a NFL receiver without the Meat!!

I don't know about you, but I love this time of year!! Its the end of summer and NFL football starts in a couple of weeks. I'm really excited for my fantasy football drafts next week.

Have you ever seen the body of a NFL wide receiver of corner back?? These guys represent what a body should look like! They are cut and muscular. Check out Terrell Owens.

The reason they look so good is because their workouts are perfect for burning fat and building lean muscle. They are constantly doing some form of HIIT from all of the sprinting and are in the weight room multiple times per week. Turbulence Training is a great example of this type of workout for the everyday Joe!

But what about their diets?!? They must eat plenty of lean meats and protein powders, right? I'm sure some of these great athletes do, but there is one future Hall of Famer who does not eat any meat at all. In fact he's a vegan!! Meet the Atlanta Falcon's tight end Tony Gonzalez.

After a bout with Bell's Palsy, a temporary facial paralysis, Tony decided to become a vegan because he believed meat led to more chronic illnesses than a plant based diet. After losing 10lbs and some strength, Tony sought out help for his new diet.

Tony learned how to incorporate fish oils, protein, nuts and whole wheat into his diet. He eventually went on to regain his weight and strength. Having been traded to the Atlanta Falcons this year, Tony is taking his vegan diet to his new team and expecting big things to come this year!

Although I do not follow a veggie lifestyle, I do enjoy 5-6 vegetarian meals a week. I use Kardena Pauza's Veggie Meal Plan's. These meal plans not only have great meals, but smoothies that will help you get your vegetable requirements in for a day. I usually have a smoothie with strawberries and throw in some spinach. The great thing is you can't taste the spinach, but are still getting the nutrients from it!!

Here's the link to the original NY Times article detailing Tony's experience:

http://online.wsj.com/article_email/SB120122116182915297-lMyQjAxMDI5MDExNzIxMjcxWj.html