This interview covers Turbulence Training for Fat Loss in-depth. Craig Ballantyne,
the author of Turbulence Training, was recently interviewed by strength coach, Jason
Ferrugia. Here is some advanced fat loss information.
JF: First of all Craig, I'd like to thank you for agreeing to do this
interview. To introduce yourself to our readers could you tell us a little about
your background?
CB:
I'm a strength coach (CSCS) in Toronto and I write for Men's Health,
Oxygen, and Maximum Fitness magazines. I have worked extensively with young athletes
and I train 3 of the players on Canada's National Rugby team.
I've also developed my own training system that has been featured in the magazines,
and I call it Turbulence Training (
www.TurbulenceTraining.com).
The goal is to get maximum results in minimum time, no matter what the goal (mass,
fat loss, or athleticism).
Turbulence Training (TT) uses a combination of the basic, most effective lifts,
structured in time-saving supersets, as well as interval training. It's based
on research, but I'm not going to claim that it's any magic secret or
rocket science. It is simply about getting things done quickly in a logical order.
It's amazing how complex some trainers have made training when it is generally
such a simple process to achieve your goals.
Men and women looking to lose fat love it because it fits their often hectic schedules.
Three 45-minute strength & interval sessions for fat loss are a lot easier to
fit in rather than five 1-hour cardio sessions. And the bodyweight workouts I have,
you can get done in the time it usually takes you to get to the gym and back.
JF: Your Turbulence Training system is one of the most effective training systems
I have ever seen. Could you briefly describe the thought process that went into
creating Turbulence Training and what makes it so effective and time efficient?
CB:
In grad school, when I had no time to train, I had to find a way to get
results, fast.
That's what almost everyone wants and needs these days, and it doesn't
matter if they want to gain muscle or lose fat. I was working 15-16 hours in the
lab but still trying to get in my workouts. I realized that I couldn't do
marathon sessions, but I wasn't about to sacrifice muscle or get fat.
Fortunately, the results of my training studies along with my review of some other
research studies, confirmed my experiences that high-intensity training was the
way to go. Use only squats, deadlifts, presses, split squats, rows, and similar
exercises to get the maximum results in minimum time.
By training with multiple sets of low reps (6-8), and using intervals, you apply
the most metabolic turbulence to the muscles. That burns a ton of fat and calories
in the workout, and after. That is the key. Light weight, high reps, and slow-steady
cardio don't cause you to keep burning a lot of calories after the workout.
And this approach also helps you do the next to impossible; gain lean mass while
losing fat.
Another important component of TT is variety. I change the workouts frequently,
every 3-4 weeks. That means rotating the exercises, putting in new variations (you
can still create an endless number of workouts with variations on the basic lifts,
as well as the advanced bodyweight exercises).
That's the nuts and bolts of my Turbulence Training philosophy.
JF: I know you are a big fan of interval training. What are your favorite methods
of interval training?
CB:
Sprinting is the best method, without a doubt. So whether it's running
intervals on the track, uphill sprints, or treadmill running, that's clearly
the most effective method. Moving your own bodyweight over a distance is the true
definition of work, and that can be done at a high intensity.
Strongman methods are also top-notch. Pushing the truck, pulling the sled, flipping
the tire, these are all great ways to do your interval training.