Fat loss doesn’t have to be a difficult task if you are willing eat clean and exercise regularly; you can train your body to accept a healthier “way of life.”

Turbulence Training offers a detailed nutrition plan. I recommend taking a look at the Fat Loss Nutrition Guidelines by Dr. Mohr. This is one of the many bonuses you receive with  your Turbulence Training package.

Today I want to share with you nutrition tips and healthy ways to lose weight.

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1. Nutrition experts recommend healthy, high-fiber and low-sugar whole foods such as lean protein (lean beef, chicken, & fish), colorful fruits & vegetables (oranges, apples, strawberries, blueberries, raspberries, broccoli, peppers, asparagus, and the list goes on!), nuts (almonds, cashews, & walnuts), and whole grains (oatmeal and multi-grain bread).

2.    Food choices should contain a large nutrient-to-calorie ratio. Dr. Phil calls this, “High-Response Cost, High-Yield Nutrition”. Some examples of this approach include, eating a piece of whole fruit instead of drinking fruit-flavored beverages, eating green vegetables instead of potatoes, and snacking on nuts instead of chips.

3.    Nutrition experts recommend eating 6 small meals each day rather than 2-3 large meals. A well-planned schedule will help you achieve this goal. Eat soon after waking up, and then every 3-4 hours thereafter until you go to bed.

4.    A sample 6-meal plan would include breakfast, a small morning snack, lunch, a small afternoon snack, a sensible dinner, and a small evening snack. Smaller, more frequent meals help you use all nutrients better, retain more vitamins, and control your blood sugar levels. Controlling your blood sugar is a key to avoiding hunger and fatigue.

5. Avoid overeating or combining sugar and fat within a meal. One easy way to improve your health and lose fat is to stop eating “fast food” and stop drinking soda pop. It’s also extremely important to control portion sizes, especially when eating out.

6.    When eating at a restaurant, avoid excess sugar, fat, or over-sized meals. Restaurant meals are often too large to eat in one sitting and contain more than enough food for one person. It’s important that you recognize the pitfalls of dining out. Stick with the foods recommended by nutritionists as often as you can: healthy, high-fiber and low-sugar whole foods such as lean protein, vegetables, fruit, nuts, and whole grains.

7.    Nutrition experts recommend avoiding “processed carbohydrates” (typically, this includes carbohydrates from a bag or a box). Processed carbohydrates generally provide too many calories and too much sugar.  Processed carbohydrates rapidly increase and decrease blood sugar, often resulting in hunger and fatigue.

8.    Eat low-glycemic carbohydrates instead of processed carbohydrates.  Low-glycemic carbohydrates include vegetables, oatmeal, and whole-wheat products, and are digested slower. That means your blood sugar levels won’t crash, and you won’t get hungry or tired.

9.    Nutrition experts recommend eating fiber-containing foods in place of processed carbohydrates at all meals. Examples include oatmeal instead of sugary-cereals for breakfast, salads with low-fat dressings for lunch, vegetables instead of French fries for dinner, and almonds instead of candy for snacks. Fiber helps control blood sugar and appetite. The American Dietetic Association recommends 25-35 grams of fiber per day – while most Americans get only 14 grams of fiber per day.

10.    Good, lean protein sources include lean beef, chicken breasts, turkey breasts, salmon, low-fat cottage cheese and other low-fat dairy products. Nutritionists recommend eating protein at all 6 mini-meals and recommend between 0.6 and 1.0 grams of protein per pound of bodyweight per day.

11.    Everyone should avoid foods containing trans-fats (also known as trans-fatty acids or hydrogenated fats). This includes most processed convenience foods found in a bag or a box (chips, crackers, fries, pastries, etc.) as well as most margarine. Learn to read food labels; trans-fats currently aren’t listed in the nutritional facts for most foods!

12.    Nutrition experts recommend getting healthy fats from olive oil, nuts, salmon, and omega-3 fortified eggs. Nuts and olive oil are high in monounsaturated fat. Monounsaturated fats are associated with good cardiovascular health. Good sources of monounsaturated fats include olive oil, walnuts and almonds. An alternative snack to a bag of chips would consist of ½ ounce of nuts (10-12 almonds).

13.    Fish, such as salmon, provide omega-3 fatty acids that are associated with good cardiovascular health. The American Heart Association recommends eating fish twice per week. Talk with a doctor or registered dietician about alternative sources of healthy fats if you don’t like to eat fish. They may recommend fish oil supplements.

14. Follow the Rainbow Diet. The only rule here is to eat as many different colors of fruits and vegetables as you can. The nutrients in each fruit and vegetable are usually linked to its color as well. You should consume far more than 5 servings of fruits and vegetables per day. Experts recommend 2-3 pieces of fruit per day and at least 5 servings of vegetables per day (such as broccoli, peppers, asparagus, etc.). Veggies and fruits will provide you with innumerable nutrients, including fiber, vitamins, minerals, and many phyto-nutrients that simply do not exist in other foods.

15.    Nutrition experts recommend consuming a variety of foods, especially colorful fruits and vegetables that contain a wide variety of nutrients and a small amount of calories per serving. Condiments like low-sugar tomato sauce and salsa also help increase the nutrient content and taste factor of a meal. Fruits that are nutrient dense include raspberries, blueberries, and strawberries, while other fruits such as grapefruit, oranges, and apples contain high levels of the soluble fiber pectin that helps slow digestion and gives you a feeling of fullness.

16.    Review food labels. Avoid foods packed with excess sugar, calories, or that contain any trans-fats. As a general rule, the less processed the food, the more nutritious the product. Remember to aim for nutrient-dense, low-calorie foods when snacking. Log your nutritional intake on www.Fitday.com. This is a free website that allows you to track your calories, protein, carbohydrates, and fat.

17.    Experts recommend 12 cups (3 liters) of water per day, consumed over the course of the day and during exercise. For every pound of bodyweight that is lost during exercise, it is suggested that exercisers should drink two cups of water.

18.    Green Tea is a very healthy drink. It’s calorie-free, has a number of health benefits, and can replace soda, juice, and coffee to help eliminate unnecessary liquid calories. A can of soda contains 150 calories and a large soda from a fast-food chain contains over 600 calories.  Therefore, avoid sugary beverages because they quickly increase your calorie intake and play havoc with your blood sugar levels.

19.    Nutrition experts suggest eating a small protein-based meal before bed. For example, plain yogurt mixed with protein powder and a sprinkle of nuts.

20.    Research shows that the caffeine content of commercial coffees can  vary on a daily basis depending on water content and brewing time. One day you might get up to 600mg of caffeine in a super-sized coffee while on another day only 200mg (which is already a high amount)! Keep track of your caffeine intake in your food log and be sure to note the extra calories that are added to beverages in the form of cream and sugar – these can quickly add up.

21.   Make small nutrition changes that add up to big improvements over  time. Switch to 1% milk from 2% milk. Use only “lean-ground” turkey, beef, and chicken to help limit fat intake. Substitute calorie-free condiments for high-fat condiments.

22.    Don’t drink your calories – avoid soda and sugary drinks. Limit your alcohol intake. Each shot of alcohol or glass of beer or wine is about 150 calories. If you add mix to the alcohol, a mixed drink can be 300-1000 calories per drink. It’s easy to see how alcohol intake can add up into fat gain. Restricting your alcohol and sugary beverage intake will help you lose pounds of fat in a very short time.

23.    Do the family grocery shopping on your own. Research suggests that adults spend more money at the grocery store when they shop with their kids and are more likely to buy high-calorie foods. You’ll stick to your shopping list if you are on your own. Buy fewer labels and fewer products containing sugar. This means buy as much whole raw foods as possible, the less refined packaged food you and your family eat the better.

24. Be consistent! Don’t try to change everything at once. Aim for 2-3  improvements each week. For example, in week 1, you can reduce your soda intake and add 1 new vegetable to dinner each night.

25.    Discuss all of these tips with a nutritionist, registered dietitian, or your physician to take steps toward healthier eating. Include these people in your team to help support your healthy nutrition plans.

If the cold winter months have you thinking about beach vacations and summer days,  before you know it, the warm weather will return, and the truth is, we all enjoy trips to the beach better when we’re looking good.

I recently went over some intense fat burning information for buddy Alwyn Cosgrove on his site, so I thought I would share this with you. Let’s face it no one wants to be walking around showing off their belly fat.

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Alwyn Cosgrove: Craig, How can someone who has neglected their training and nutrition improve their physique in the next 4-8 weeks, so they still look great before the end of summer?

Craig Ballantyne: Usually I don’t recommend machines for fat loss, but in this case, there is one that works really, really, really well.

The time machine.  So if you know Marty McFly, and you can get your hands on one of these, set the date for 3-4 months ago, and head back to when you should have started getting your butt in gear.  What’s the matter? Can’t just walk into a store and buy plutonium?

Okay, then here’s your other option.

First, get your head right.

A) Give yourself permission to succeed and lose the fat you are struggling with.

B) Sit down and identify the obstacles preventing you from success.

C) List 2 solutions to overcome each obstacle.

D) Reverse goal set. Knowing how much fat you want to lose in the next 4 -8 weeks, work back each week and set targets you need to achieve. Then write up actions you need to take to achieve each goal.

E) Check your head again. You’re going to need to be disciplined for those  4- 8 weeks. However, with every hardship that other people are undergoing around the world, can’t we at least commit to a 4- 8 week advanced program and stick to it?

That’s not too much to ask. I know you have it in you.

So now that you have shifted your mindset to a success mindset, you are ready to rock with training and nutrition details.

Let’s move to the MOST important of the two NUTRITION. It goes without saying you need to cut the junk. You can have one planned meal per week where you eat small amounts of food that would otherwise not be allowed on a fat loss program.

For example, you can have a slice of pizza OR a burger. NOT multiple slices of pizza and a burger and hot dogs, etc. Stay disciplined even during this reward meal.

For the rest of your meals, focus on the following…

- Cutting portion sizes so you reduce calories in (duh)

-  Replace grain products with fruits and vegetables – this will help cut calories – simply by volume. You just can’t easily eat as many calories from fruits and vegetables as you can from whole-grains.

- Plan, shop, and prepare on the weekend and one night during the week so that you are never without your planned meal. Remember, we’re only talking about 4 -8 weeks here. Not the rest of your life.

So stick to some sacrifices and focus on the big day or week or summer ahead. Okay, on to training.

A) You’ll do three days of total body strength training per week. I like strength workouts to follow this formula:

- 5-minute bodyweight warm-up circuit

- first superset of the most difficult exercises, performed for 3 sets of 6-8 reps (you could even use explosive exercises here)

-second superset of moderate difficulty exercises, performed for 3-4 sets of 8 reps (I look at this as the “bodybuilding” superset)

- thrid superset features high rep bodyweight or dumbbell exercises (a little twist I’ve stolen and Deployed from Jason Ferruggia)

- once per week spend 10-15 minutes on abdominal training

- rotate the main superset to focus on different muscle groups each workout, so that in workout 1 of the week, you might focus on upper body pressing, while in workout 2, you’d switch to lower body, and in workout 3, upper body pulling.

So you ask, how does this strength program differ between men and women?  Not much, but if you want to gain more muscle, do more volume. If you don’t want to gain a lot of muscle, do less volume (i.e. only 1 hard set of 8 reps with weights).  Muscle grows in response to intensity and volume. Cut the volume, and you won’t grow as much.

B) Move directly into interval training

I like people to do the strength and interval training on the same day. Intervals right after strength training.  This gives you fewer structured workouts per week. More recovery.  Fewer trips to the gym or to the basement, depending on where you train.

I really don’t think anyone can say for sure that doing intervals immediately after training works better than doing intervals on off-days – or vice-versa. I’d love to know the answer…and the only way we’ll find out sooner than later is by hearing the feedback from you.

C) On off days, do low-intensity, moderate volume circuits of bodyweight, dumbbell, and kettlebell exercises at home, OR choose a relaxing activity you can do with your friends or family for 30-60 minutes.

I think there’s something to be said for having more days off from structured, high intensity training, but that doesn’t mean to sit on your butt all day.

D) Never take a day completely off from exercise. So on your “rest” day, at the very least, do a 30 minute walk.

No one is going to overtrain by doing this, but I can’t think of a logical reason why anyone would avoid all exercise for 24 hours. Get up and get moving.  Okay, that’s it. That’s your plan. The best body-sculpting approach you’re going to have for the next 4 -8 weeks.

Work hard, stay focused, and have the best body for the greatest summer you’ve ever had,

Get started today:

==> http://www.turbulencetraining.com/

Today I am including several excellent questions that I recently received from TT members about fat loss and about Turbulence Training.

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Question: Please tell us about the history of Turbulence Training and your time in the fitness industry?

Answer: Like most folks in the fitness industry, I played a lot of sports when I was younger. That led to weight training. From there, I realized I wanted to be a strength coach in professional sports.  I went to school for Kinesiology, which then led to a Master’s Degree in Exercise Physiology.

Along the way, I studied what made a good NHL Strength Coach (they had Master’s Degrees and were Certified Strength and Conditioning Specialists – CSCS).  I also started training athletes, along with men and women for fat loss. Then I started working with Men’s Health in 2000. I invented Turbulence Training in 1999, and finally put it online in 2001.

The rest is history. Each year I run three Turbulence Training Transformation Contests. I kicked off the 10th TT contest  this month.

Question: So the first thing we have in common is that long slow boring cardio does not work, can you please explain this?

Answer: Research shows that you can get the same or better fat loss results in less exercise time with interval training when compared to long, slow, boring cardio.  For those reasons, the Turbulence Training programs use interval training and resistance training to sculpt the body, not cardio.

Client question #1: How many hours do I really need to work out in a week to lose body fat?

Answer: Diet is the key to fat loss. Even if someone didn’t exercise at all, they could lose fat simply by improving their diet. So the specific answer to your question is ZERO hours.  Of course, you need exercise to maintain lean mass and to get stronger, fitter, and sexier. That said, it takes much less than three hours per week to achieve a great body. 

Client Question #2: Can you explain what interval training is, and what’s the best type to do?

Answer: Interval training is simply periods of harder-than-normal exercise followed by periods of recovery. This is done for 3-10 “intervals” after a warm up and followed by a cool down.  Everyone can do interval training for fat burning. Even beginners.

For beginners that usually exercise for 30 minutes at 3.5 mph on the treadmill, their interval workout would be to go for 1 minute at 3.8mph and then recover for 2 minutes at 3.0 mph. That’s it. Repeat 6 times.

Interval training doesn’t have to be sprinting for your life. It just needs to start off harder than normal…and progress from there.  In a gym setting, I prefer clients use a stationary bike because it is simple, has a low risk of injury, and was the method used in many interval training research studies.

You can also run hill sprints, use kettlebell swings, do shuttle runs, swim (if you’re a skilled swimmer), or a variety of other activities for interval training.

Client Question #3: I have been told you have to lift heavy weights to build muscle. Is this true or can bodyweight exercises be suffice?

Answer: Bodyweight exercises can be used to build muscle, although lifting weights is simpler, because in order to stimulate muscle growth with bodyweight exercises, you need more co-ordination to do more difficult movements (such as 1-leg squats and advanced pushups).

To build muscle, you just need the right volume and intensity of resistance exercise. That might come from pullups or pulldowns, generally as long as your muscles work close to fatigue in the 8-12 repetition range.  If you are doing sets of 50 squats or pushups, you aren’t likely to get a lot of muscle building return on your time investment.

Client Question #4: How much rest should I be taking during my workout if I want to lose fat?

Answer: The truth is that it doesn’t matter if you rest just a little, or if you rest a lot in your fat loss program. The only factor is how long you want to spend in the gym.  You can rest very little and get great fat loss results, or you can rest a lot and get great fat loss results. It’s up to you, but be conservative.

In the Turbulence Training programs, I have designed the workouts to be finished in under 45 minutes (including both resistance training and interval training), and therefore the rest periods are short.

Client Question #5: Can I target fat from a specific area like my thighs? What is your favorite exercise to lose fat?

Answer: Not that I know of. In most cases, your belly fat will be the first to go.  Interval training is the best method to lose fat. Biking and the treadmills are great, but kettlebell swings or snatches add more resistance to the fat burning process and help maintain more upper body muscle.

Client Question #6: What is your opinion of low carb diets?

Answer: I believe that a lot of diets work for fat loss, and that every person simply needs to experiment to find the right diet that works for them. For some people, low carb diets work well and are easy to stick to. However, they are not for everyone.

Client Question #7: When should I include supersets into my workout?

Answer: Supersets should be used in almost every workout. The only exceptions that I can think of are specific power lifting or athlete training when strength and power are desired and more rest is needed.

Client Question #8: How many sets should I be doing per workout to lose weight?

Answer: You could use as little as 1-2 resistance training exercises done for 2-3 sets per exercise to maintain lean mass. Combine that with interval training and the right diet, and you’ll lose a lot of belly fat. In my Turbulence Training workouts, I generally recommend choosing 4-6 exercises per workout that allow you to train all the major muscle groups. Do 2-3 sets of each exercise.

Client Question #9: What the best way to get a six pack?

Answer: First and foremost, lose the belly fat with diet, interval training, and resistance training, in that order. In addition, use 1-2 torso exercises (like planks, side planks, stability ball rollouts) per workout three times per week. It’s that simple.


We all have bad habits. Mine are checking email too frequently, being unorganized, and not always eating enough to fuel full recovery from my workouts. Your bad habits might include too much snacking and cheating on your nutrition plan, coming up with excuses to skip exercise, or watching too much TV.

Bad habits are the reason we need coaches. One of my coaches is Lee Milteer, who gave me the exercises below, that I want you to go through to help you break your bad habits.  If you’ve been trying to lose fat and get lean by yourself, but with no luck, isn’t it time to get professional help & social support?

It’s hard to change. I know it. I battle against my bad habits all the time, just like you do everyday. But each day I also make an effort to overcome the bad habits, just as you should have a plan in place to overcome your bad weight loss habits. Don’t let insecurity, fear of failure, or the fear of the unknown hold you back from making changes. Don’t be a victim. “Give yourself PERMISSION to change,” Lee says.

So let’s take action.

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Print this email out.  Now write down 3 excuses you are using to avoid making the changes you need to succeed.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

How have these excuses affected your life? What have the excuses stopped you from achieving? Write down 3 very important things that you have missed out on because you’ve allowed yourself to make excuses.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

Now how do you feel when you fall victim to one of your self- sabotaging excuses?
______________________________________________________________
______________________________________________________________

What benefits do you get from the excuse? Is it simply that you get to remain in your comfort zone? That’s a big one for me. If I can convince myself that I need to check my email, then I get to remain in my comfort zone and avoid the hard work and fear of failure that comes with writing an article. Or is it the fear of the unknown that is holding you back? Write down 3 ways you benefit from making excuses.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

So now we both know why we’ve created our excuses – to avoid something. All we need to do now is find a way to overcome these bad habits. I want you to write down 3 behaviors you want to stop.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

Now write down why you end up doing it…were you bored, fearful, lazy, etc.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

Now give yourself the permission to change. “Envision the rewards you will get when you make the change to your life and habits,” Lee tells us. Give yourself a powerful list of reasons for fixing the habit.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

Working on bad habits everyday will give you an incredible boost in self-esteem and confidence. With each small successful improvement you’ll build confidence to take on the bigger, badder habits that are holding you back. Remember, everyday we are a work in progress. You might have bad days, but as long as you make overall improvement each week and month – that is all that matters.

Lee also recommends charting your progress. I have said many times before that you need to keep records of your workouts and nutrition. Only then will you know what works and how much improvement you have made.  And finally, get social support. Don’t expect to do this alone.

One research study from Stanford University concluded social support was the #1 factor for success in an exercise program. So I want to offer you social support as well, via the Turbulence Training Discussion Forums. You’ll get a one month membership to the fat loss, nutrition, training and workout journal forums when you start Turbulence Training:

==> http://www.turbulencetraining.com/

Get in shape fast with Turbulence Training,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Over the past few day’s nutritionist Brad Pilon has been sharing with us his scientific research behind the controversy book “ Eat Stop Eat.” Proving to help you lose weight, get rid of stubborn belly fat – all the while preserving your metabolism without making you lose lean muscle.

As you read in last day’s post, Eat Stop Eat is not some crazy diet you do to lose the fat super fast kind of diet. This is a lifestyle change to let you lose weight at a reasonable pace and then stay lean the rest of your life.

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Craig: Cool. All right, last question. I know that we didn’t get through all of them, so we’ll have another interview sometime soon. But for now what’s the best nutrition and exercise strategy for increasing longevity?

So, people on here not only want to be healthy, they want to live to be 100. I mean, I want to live to be 100 and something. I know you think that might be crazy, but it’s just because I really want to know how the story turns out, to be honest with you. So, what’s the best strategy?

Brad: This is a good question.  I’ve known a centurion in my lifetime, and he was 101, on my wife’s Heather side of the family, not on my side of the family. The rest of Heather’s families were like 98 and 97, so I’ve seen people live to extended periods of time. If I just had to go off of their experience, I’d tell you the answer is gin and tonic, but it’s obviously more evolved than that.

Then I wonder is it really more evolved or is it a factor of how well you handle stress? I’m not talking about stress as in you have a crappy job stress; I’m talking about ALL THE STRESS YOU PLACE ON YOUR BODY.

Whether it’s the stress from massive overeating, the stress from the world’s hardest exercise program, and then of course the other stress, the stresses from relationships, the stresses from work, and how flexible you are with all of these things.

So it comes down to developing flexibility, both metabolic flexibility and physiological flexibility, making sure that you are conditioned enough that if you have to sprint for a bus you can handle it. Then making sure you’re flexible enough in your mindset that if something bad happens at work you can handle it. The massive million dollar mess up that happens in your company. You look at it, and you go, “Oh, that was completely my fault.”

How you handle that, how you handle the stress of a fight with a good friend. All these sort of stresses and how your body somewhat is flexible enough to cope with them, so psychological and physiological, your long term ability to handle these things is probably going to end up being YOUR BEST INDICATOR OF LONGEVITY.

However, some of that is learned. We learn how to handle stressful situations in our lives, but some of it is physiologic as well. The feeling with that sort of thing may come down to simple measurements of what does your body look like. I know that sounds vain saying what your body looks like is going to be a great determinant of how long you live, but consider the fact that something as simple as the ratio of your waist circumference to your height is one of the best predictors to your risk of cardio and metabolic diseases.

Something as simple as the measurement of your waist relative to your height, you add in a couple more measurements, and now you look at your shoulder width or circumference and your waist, now you have a measurement of the amount of muscle you’re carrying, the amount of body fat you’re carrying, and how this relates to tons of risks that could end your life prematurely.

I think it really comes down to the fact that we call it getting in shape for a reason; there is a specific healthy shape. You look and walk through a mall, and you can instantly pick out people, “That guy works That that girl is in great shape. Those two do not.” There is AN IMMEDIATE IDENTIFICATION with what a healthy body looks like. That look has been with us for hundreds of years, we can trace it back through art.

The way that a warrior, or a god, or a fighter is sculpted, painted, or drawn is relatively fixed. It’s a definite look of health and vitality. When we drew, painted, or sculpted immortal people, gods, people who in terms of longevity, they wrote the book on it, they supposedly live forever, and they had a very definite adult muscular lean build.

As a result longevity may be a combination of your ability to cope with stress and the choices you’ve made in your life to maintain a body, a human body in its proper shape. You go to the bodies’ exhibit in Las Vegas or New York or wherever it is right now, and you see those human bodies with all the fat, and skin removed, and it’s just sort of the skeleton with the muscles on it, and you see a human shape. There it is and it looks a lot like a superhero. Every single one of them the shape is there.

If you consider the fact that a lean body that’s athletic a certain shape to it, and that shape allows for a certain amount of metabolic and physiologic flexibility, you combine that with a mental attitude that’s a whole bunch of flexibility in terms of how well you cope with stress, I think that’s what is going to drive us, that and a really awesome medicine system is what’s going to drive us into living probably well past 100 to tell you the truth. I think it’s possible.

I’m not really buying the live to 1,000 thing yet without severe medical and genetic manipulation, but the live past 100 thing and be healthy and mobile and living a high quality of life is something that you and I will see in our lifetime for sure. I think those are the tricks to it, a certain amount of flexibility and keeping within a shape that we’ve been told for centuries is a shape of health and longevity.

So, you would like to move more, lift some things,and learn to relax and how to be stress stress, that’s the foundation of living as long as possible.

Craig: Solid stuff, I appreciate that. Thank you very much, Brad.We’ve got at least enough questions from Facebook and Twitter and from my questions that we didn’t get to that we can do another interview fairly soon. Does that sound good?

Brad: Yes.

Craig: All right. I appreciated your power lifting story that was pretty cool.

Brad: I would do another, but not for awhile.

Craig: Okay. Well, anything else you want to add before we go?

Brad: No, that was great. If you want to touch on some of the other questions just let me know and we can do it at a later time for sure.

Craig: Awesome. Thanks everyone. If you want to learn more about Brad’s stuff obviously you can check out his EatStopEat.com program, but his blog is also very informative at BradPilon.com, So, Brad, thank you.

Brad: Thank you.

Craig: This is Craig Ballantyne from TurbulenceTraining.com.  I’ll talk to you soon with another great interview. Bye.