We’re nearing the finish line of my 9-part interview with Tony Horton, but if you missed part 7 where he reveals the four-letter word that has helped countless people reach their fat loss goals, then make sure to have a read.

But don’t go too far because today in part 8, Tony brings it all together with his 11 Laws of Health & Fitness….

********************

Tony Horton: It’s fun because on Facebook I can access so many people at once. 

I mean, I – I think – I don’t know if you read my blog called “When I’m 85.”  I couldn’t believe I got, like, 110 comments in the course of 12 hours, because those things mean something to people.  Those are stories.  I always tell people that you can give all the facts and figures in the world, but if you just tell a real, a true story about somebody, that’s – that’s why P90X infomercial has so much success.

We don’t pay a single – all these celebrities use P90X.  A lot of them ask us to be in our infomercials for free, but we turn them down because we don’t need them.

People sitting at home, real people sitting at home, wanna watch real people on their television. They don’t wanna watch some megastar talk about the program.  I mean, all the information – all the infomercials that you see that have celebrities – they are paid money to say what they say.  We don’t have to do that, and we have the most popular products in the country, because it works, because it’s real and it’s truthful.  Ooh, what a shock, huh?

Yeah, the truth – will set you free, man. The truth isn’t easy.

It’s sometimes a jagged little pill to swallow, but good things come to those who are willing to work hard, you know?

I mean – and if there’s a guy like me who can deliver it in a way that is fun, that is motivating, that is inspiring, that has some information attached to it –

I wrote these 11 laws of health and fitness:

Variety, consistency, intensity, purpose, reality, sport, the plan, stress and sleep, loving it, flexibility, and food and supplementation.

It’s – I’m doing a camp in Hawaii in a couple of days, and that’s one of the seminars:  How do those 11 things change your life forever? And in an hour and a half, maybe not all 11 will mean something to you, but at least 4 or 5 will.  And if you can get – hold onto those four or five, like if that light goes on above your head and you say, “Oh, my God, I never really realized that I’m not getting enough sleep,” you know, you – some folks all of a sudden will change their sleep pattern, and everything will change for them.

Another one, too, is – number nine is “loving it.”  Why do exercise you don’t love or at least tolerate?

“Yeah, but everybody else is doing Pilates; I should –”  No, if you hate it, go to the spin class you always loved, because it’s a hell of a lot better than you fighting something that’s popular that you don’t like.

These are simple rules that, when you get it figured out, man, it’s just a whole lot easier to stay fit and healthy for the rest of your life.

To discover the rest of Tony Horton’s fat burning advice:

Click here to listen to this exclusive interview

I promise you’ll learn a lot to help you lose belly fat

Just finished up a powerful interview with one of the most well-known fitness experts in the world, Tony Horton. Tony, as you may know, is the creator of the programs Power 90, P90X, 10-minute trainer, and One-on-One with Tony Horton.

He’s a heck of a guy, and we covered everything including…

- Tony’s story about how he created P90X (you’ll also find out why Tony originally moved to LA)

- How Tony got Power 90 on TV (and you’ll discover who the original Power 90 program was designed for…this is very cool info for all you rock and roll fans)

- What his favorite workouts are in the program (and which type of exercise he dreads…I’ll give you a hint, it’s the kind I don’t like either!)

- The truth about what folks can do in 10 minutes to get great results (and why his 10-minute trainer program is so important)

- What type of intervals he likes best

- Why Tony thinks cardio is important

- What he REALLY thinks about yoga (he makes some pretty bold statements)

- His simple and powerful nutrition tips for fat loss and energy (and what he thinks about counting calories)

- His unstoppable inspiration and motivation secrets

- Amazing inspirational stories of P90X users who cut their body weight in half and lost over 100 pounds

And a lot more. It was just a great, great call.

Click here to listen to Tony Horton’s fat loss coaching call

And make sure you join Tony’s Facebook Fanpage where he is dedicated to bringing a healthy lifestyle to the world through fun, entertainment, and fitness.

Unlike most personal trainers, Tony doesn’t have his windpants pulled up to his navel, and he actually makes fitness fun and easy to understand. Download this call to your Ipod, it will make for a powerful workout motivator.

NOTE for Personal Trainers:

Without realizing it, Tony also happened to drop 3 killer business tips for all personal trainers who want to create their own workout programs, books, and DVD’s, including:

1) How he leveraged a program he designed for a major celeb (you’ll find out who) into a mega-info product

2) How Tony took one of Time magazine’s “Top 10 Future Trends” and used it in P90X to set it apart from everyone else

3) The “testimonial secret” that Tony and I agree on, 100%!

Find out all of that and a lot more in our interview here.

And feel free to share this interview with everyone you know who is interested in improving their health and fitness.

Pay it forward just like Tony,

Craig Ballantyne, CSCS, MS

Wow, crazy week just went by…

We added the Turbulence Training Transformation Contest to Facebook.

And I recorded a free call for you going over every single last detail about how to enter the contest, how to take amazing photos, and how to win some money by losing belly fat!

Click here for the free call

Alright, now let’s get into the best fat burning tips of the week! You’ll discover some slight workout tweaks I used when creating the TT Buff Dudes-Hot Chicks program that we are giving away this week.

Welcome to the Turbulence Training Beginner Level Workout videos!

I’m going to show you the full workout videos here to help you get started burning fat fast with simple workouts you can do in the comfort of your own home.

Now you might think these workouts are easy, but you MUST know this…

Three of the four most recent TT Transformation Contest Winners (like Robyn, pictured) started with the Beginner program during their 12-week Transformation. So you are in good company with these workouts.

Here’s the Beginner Workout Warm-up Video.

We’ll start with the warm-up, doing 3 bodyweight exercises back-to-back-to back with no rest in between. Once you’ve gone through the exercises once, take a 30 second rest and repeat it one more time. That is the general warm-up for the workout.

Body Transformation Program Special Edition!!!

Are you ready for TT Transformation Contest #5?

This one is going to rock! I don’t know how it can be better than the last 4, but I just have a feeling that you are going to make it super special, and a transformation to remember! After all, we’ve even already had some transformation motivation winners.

I recommend you download and listen to this week’s call because it is one of the most amazing and powerful fat loss coaching calls I’ve ever done.

Click here to listen to the free call

But let’s get started with our top transformation tips.

Monday – May 4th – TT Transformation Contest #5 Starts.

Click here for the contest rules

In this week’s transformation, I’m going to give you 10 tips to transform safely and effectively. Alright, let’s go!

1) Don’t do any exercise that you aren’t sure how to do.

Always get personal instruction from a certified trainer.

2) Don’t do anything that hurts or “doesn’t feel right”.

There are plenty of alternative exercises for every movement. Just ask us on the Turbulence Training forum for substitutions.

3) Whenever you start a NEW program, use lighter weights than normal, and only 1 set per exercise.

You must expect extra soreness when starting a new program just because of the new exercises, so don’t try to set world records in a new program right away.

4) If you need extra recovery within the workout or between workouts, don’t hesitate to take it.

Safety first.

5) Use a spotter if you are training with heavy weights.

If you train alone at home, follow my recommendations in the Turbulence Training programs and do NOT train to failure.

6) Check your ego at the gym door and start with the easier alternative exercises if appropriate, even if you have exercised in the past.

The new exercises, and new style of movements will cause muscle soreness even from workouts you think “look easy”.

7) Do NOT do interval training more than 4 times per week.

Even pro athletes don’t play hard everyday, so why should we?

8] Never skip a warm-up.

Use the general bodyweight warm-ups and the specific warm-up sets in each TT workout.

9) If you want to start TT but think you have an injury…

…get medical attention and have a professional therapist rehabilitate your injury before starting an exercise program.

10) Check with your doctor before starting any new exercise or diet program.

Safety first!

Bonus 11) If you decide to use running as your form of interval training…

…make sure you have good running shoes, always do an extra thorough warm-up, and choose a safe running surface (grass or trails rather than pavement/concrete). If you use a treadmill, please operate it safely.

Workout A – Beginner Turbulence Training (Click here to get this program in your TT trial offer)

Warm-up Circuit
Prisoner Squat
Pushup or Kneeling Pushup
Stability Ball Leg Curl

1A) DB Squat
1B) Pushup or Kneeling Pushup
2 supersets only

2A) DB Row
2B) Stability Ball Leg Curl

3A) Ab Curl-up
3B) Side Plank

Beginner Interval Training Workout A (Details below)

Tuesday
30 minutes of fun activity.

And here’s a nutrition tip…if you find that you are over-eating or binge-eating, one of the things you need to do is to find joy in things beside food. I recommend you listen to the call to hear what I recommend you do to find joy in life aside from food. (I go into great detail on the call and it would take pages to review here).

Click here to listen to this week’s powerful fat loss coaching call

Wednesday
Workout B – Beginner TT

1A) DB Chest Press
1B) DB Step-up

2A) Elevated Pushup or Kneeling Elevated Pushup
2B) 1-Leg Hip Extension

3A) Plank
3B) Bird Dog

Beginner Interval Training Workout B (Details below)

Thursday
30 minutes of fun activity, and another diet tip…

In fact, it’s probably the #1 diet tip I could give you, and it is simply to not keep junk food in the house…so get rid of something this week. Clean out those cupboards for fat loss.

Friday
Let’s review the interval training fat burning workouts from the Turbulence Training Beginner program.

It’s best that you click here to listen to the call for more details.

Beginner Interval Workout A

• Warm-up for 5 minutes using the same mode of exercise you will use for intervals (i.e. if you are going to run for intervals, make sure you warm-up with running, progressing from light to more intense exercise).
• Exercise for 1 minute at a hard pace (at a subjective 8/10 level of effort).
• Follow that with “active rest” for 2 minutes by exercising at a slow pace (at a subjective 3/10 level of effort).
• Repeat for a total of 4 intervals.
• Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.

Beginner Interval Workout B

• Warm-up for 5 minutes using the same mode of exercise you will use for intervals (i.e. if you are going to run for intervals, make sure you warm-up with running, progressing from light to more intense exercise).
• Perform an interval by exercising for 2 minutes at a hard pace (at a subjective 7/10 level of effort).
• Follow that with “active rest” for 2 minutes by exercising at a slow pace (at a subjective 3/10 level of effort).
• Repeat for a total of 3 intervals.
• Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.

Social Support Saturday!
Who you associate with is more important than you could ever imagine. Do not accept anything less than the best – otherwise you are cheating yourself.

There are 5 keys to social support…(and again, listen to the call for my in-depth explanation!)

1. Health professional
2. Workout partner who can lose fat
3. Online social support for fat loss
4. Nutrition buddy at work
5. Family/spouse

Sunday – Plan, Shop & Prepare
Get your 30 minutes of activity and then get out there and plan, shop, & prepare!

On this week’s call, I talk about the TT Food Pyramid, where you should eat healthy, high-fiber and low-sugar whole foods such as…

• vegetables (broccoli, peppers, and greens)
• fruit (oranges, apples, strawberries, & blueberries)
• raw nuts (almonds, cashews, pecans, and walnuts)
• lean protein (lean beef, chicken, & fish)

And include these other foods at your discretion based on how many extra calories you have each day, and remember, keep your reward calories to 10% each week.

• whole grains (oatmeal and multi-grain bread)
• reward foods

Whew! Big call this week…and I know that will give you a huge head start on your Turbulence Training Transformation.

Please let me know if you have any questions.

Next week, we’ll cover the Turbulence Training Buff Dudes-Hot Chicks program, along with more transformation contest questions, extra fat loss social support, and why you should do a “nutrition education intensive” that will keep you lean for life.

Here’s to your fat loss success story,

Craig Ballantyne, CSCS, MS

PS – Click here for the Transformation Contest Rules.