I just spent two and half hours reading through all your ab questions from last week and I must say I’m shocked…

…I didn’t realize how many people were still using crunches to try and get a flat stomach and six pack abs.

Unfortunately, I have bad news…doing crunches is NOT going to get you the results you want.

(Although you knew this already, of course, as so many of you also wrote in with frustration that the crunches were not working.)

So I’m going to prove today what you already knew, and that’s how you NEVER need to do crunches again…here are the 7 reasons:

1) Crunches aren’t working for you now, and didn’t in the past, so why would they work in the future?

It’s time to give them up for good.

You know the old saying about insanity? It’s doing the same thing over and over again and expecting different results.

Time to change it up!

2) Crunches are most dangerous when they are most effective.

When you are overweight, there can be a lot of resistance on the abs when you do crunches – and technically that is good…

HOWEVER, because your ab and low back muscles are weak, that’s when you use bad form and end up with a pain-in-the-neck or low back pain from crunches.

So even though crunches can work your abs as a beginner, they end up causing more harm than good.

As a beginner, you are much better off using the Beginner TT for Abs 4-week program AND the bonus DVD, the TT Beginner Total TorsoTraining program you get here:

3) On the other hand, crunches get LESS effective as you get leaner and fitter, because there is less resistance on the muscle and you’re now too strong to get anything out of crunches.

Here’s a dramatic demonstration of what I mean.

Take your left arm and extend it out to your side. Now clench your fist and do 20 biceps curls.

Now tell me, do you really think that will “work your biceps” and make them lean and sexy? Of course not! So why would the same high-rep method of crunches work for your abs? It won’t, of course.

4) A couple of years ago, Men’s Health magazine made a big deal about a research study proving you would need to do 20,000 crunches to burn 1 pound of belly fat. Twenty thousand!

Even a “crunch fanatic” would need a few days to do 20,000 crunches. The bottom line is that ab crunches are a HUGE waste of time when you are trying to lose belly fat.

5) Even those lean, mixed martial artist guys don’t do crunches.

On the weekend, I was reading an interview with the trainer of world champion fighter, Georges St. Pierre, and the trainer explained how they don’t do crunches, but instead do anti-rotation and extension exercises for the abs.

Not sure what those are? Don’t worry, you’ll get some of those in the TT for Abs workout DVDs.

6) Interval training works your abs harder than crunches.

Whether it’s sprints or kettlebell swings, your abs will shape up faster with interval training than they will with crunches. Guaranteed.

7) Crunches don’t make your abs “pop out”.

This was a big problem mentioned in so many of your questions. A lot of TT readers had lost the fat, but still couldn’t see their abs because they didn’t “Pop out”.

Listen, crunches will never do that…but the exercises we use in the TT for Abs DVDs will, I promise.

So when you’re ready to give up crunches (like right now, right?) and use proven ab exercises and workouts, then you’re ready for the TT for Abs DVDs.

Click here to get your follow along TT for Abs workout DVDs.

See your abs soon,

Craig Ballantyne, CSCS, MS
Creator, TT for Abs DVDs

PS – It doesn’t matter where you live…

I can now be your in-home personal trainer with the TT for Abs DVDs.

It doesn’t matter if you live in Manilla, Hong Kong, Berlin, Rome, Rio, Montreal, Seattle, Philly, Vegas, Charleston (one of my favorite cities), any Armed Forces base around the world, Cape Town, or New Delhi, I will be there to guide you through the workouts.

PPS – Nutrition also beats crunches EVERY time.

That’s why I also filmed the Simple Nutrition DVD for you and you’llget that DVD and manual as well as another bonus gift. Say goodbye to crunches and hello to sexy abs!

On Sunday morning I met an old client to take him through his weekly workout, and I kicked his butt with some TT, but when it came to the abs circuit at the end, he started laughing and said, “NO WAY!”

Why?

Because his abs were still sore and tight from the workout I had him do on Thursday.

Of course, it wasn’t from a “crazy crunches” workout.

Instead, he used one of the TT for Abs DVDs circuits that included one of my favorite exercises – the Stability Ball Rollout.

To make it more effective, we played with the tempo of the exercise (that’s the speed of the movement) AND he focused really hard on the muscles he was trying to work.

And that is why he gets such great results from my ab workouts.

Other folks at my gym who aren’t getting results simply aren’t doing the exercises properly.

They go through the motions, but don’t work the muscle.

And if you’re not getting results, don’t worry…it’s not really your fault, because you’ve never been taught how to do these exercises properly – and that’s why you need the TT for Abs DVDs.

I’ll show you exactly how to get amazing results from the unique ab exercises I use with my clients.

So you’ll be able to avoid the #1 mistake people make in their ab workouts at my gym – ineffective exercise technique.

Once you make a few small changes with my one-on-one help, you will get fast results and sexy abs.

I promise the TT for Abs DVDs are the solution for that problem.

Click here to get your follow along workout DVDs:

=> http://www.TTforAbsDVDs.com

Talk to you soon,

Craig Ballantyne, CSCS, MS
Creator, TT for Abs DVDs

“15% of 2010 is gone forever. 15% of your New Years Resolutions should have already been checked off…So exactly how are they looking now? Are you on track with your goals? If you wanted to lose 30lbs this year – are you down fifteen percent – or 4.5lbs already? It’s amazing how time passes. Where will you be at the 30% point – April 20th? That’s 8 weeks away.” – Alwyn Cosgrove

Make sure you are…

1. Writing down your goals
2. Creating a written plan to move towards them
3. Measuring your results
4. Reviewing your progress.

That’s how you succeed.

And big news:

The TT for Abs & Simple Nutrition DVDs will be released on Monday – A big 19 dvd set. Powerful stuff.

All shipped to your door for FREE this week – but this week only.

Including my Simple Nutrition System. Simplifying what others are making too complex…just showing you how to eat real food to lose fat.

Watch your email this week for more info…but for now:

Click here to listen to this week’s fat loss call…

Let’s review your fat loss tips.

Monday – March 1st

Transformation Tip of the Week:
If you want abs, don’t waste your time doing 30, 20, or even 15 minutes of abs per day. It’s pointless. Instead, use interval training to burn belly fat, and a few choice exercises to sculpt your abs, and a few basic exercises to build endurance in your abs so that you stay pain free.

Now let’s update an old classic…

TT 2K5 Workout A – from the Turbulence Training for Fat Loss Manual

1A) Squat or 1-Leg Squat – 8 repetitions   — UPDATE: Use the Front Squat or 1-leg bench squat
No rest.
1B) DB Chest Press or Bench Press – 6 repetitions  —- UPDATE: Use Decline Pushups
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

2A) DB RDL – 8 repetitions —- UPDATE: Use 1-leg ball curls
No rest.
2B) Spiderman Pushup – 5 repetitions per side — UPDATE: Use the Spiderman Climb Pushup (from TT Big 6)
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

3A) DB Step-up – 10 repetitions per side  —- UPDATE: Lateral Lunge (see TT Big 6 for “how to”)
No rest.
3B) DB Rear-Deltoid Raise – 12 repetitions —- UPDATE: Rope Row
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Advanced Interval Training Workout A-II —- UPDATE: TT Adrenaline Intervals

Tuesday
Get 30 minutes of fun activity – now grab a Green Tea and let’s do this week’s research review

Interesting interval training study…researchers used interval training with heart surgery patients.

Why?

Because in the past, doctors have found that aerobic fitness predicts the risk of death in cardiac patients, so the scientists wanted to find the fastest way to do this…

The subjects all had prior heart surgery, and were placed into 2 groups:

Intervals – 90% max heart rate
Cardio – 70% max heart rate

Both groups trained 5d/week for 6 months…

After 4 weeks:
Fitness increased in both groups.

After 6 months:
Only the intervals group continued to make improvements in fitness.

Quality of life improved in both groups.

Conclusion:
The interval training group had better long-term fitness improvements.

NOTE: This was highly supervised…do not do this without doctor’s approval…but note the power of intervals.

Reference:
Am Heart J. 2009 Dec;158(6):1031-7. Aerobic interval training versus continuous moderate exercise after coronary artery bypass surgery: A randomized study of cardiovascular effects and quality of life.

Wednesday

I ran a few intervals this week…4×4 at 10.5mph – feeling strong…but didn’t want to have excess muscle soreness…but fitness is still there despite only doing metabolic resistance training.

TT 2K5 Workout B – from the Turbulence Training for Fat Loss Manual

1A) Pull-ups or DB Pullover – 8 repetitions  —- UPDATE: Sternum Pullup
No rest.
1B) DB Floor Press – 8 repetitions   —- UPDATE: High rep pushup
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

2A) Chin-ups or DB Row – 8 repetitions   — I love high rep DB rows…but for the UPDATED version, you could also try DB Chest-Supported Rows
No rest.
2B) DB Incline Press – 8 repetitions  —– UPDATE: 1-arm Standing Shoulder press
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

3A) Inverted Row or DB Rear Deltoid Raise – 15 repetitions  —- UPDATE: Another good place to insert DB Chest Supported Rows if you haven’t already…or TRX rows if you have access to the TRX straps.
No rest.
3B) Decline Pushups – 20 repetitions   —- UPDATE: Close grip decline pushups
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Advanced Interval Training Workout B-II: UPDATE: Again, TT Adrenaline fat loss intervals instead.

Thursday
Do 30 minutes of fun activity and then add more fruits and vegetables.

That’s the main message of my new SIMPLE NUTRITION DVD.

And here’s a research study to support why…

Subjects on a low-fat diet that ate more fruits and vegetables lost more fat than another group on only the low-fat diet.
After 1-year, the low-fat, fruits and vegetables group (LF-FV) lost more weight than another group of woman on the low-fat (LF) diet only.

Why?

The LF-FV group reported being less hungry, thanks to being able to eat more food than the LF group.

Bottom Line: Base your diet on the Fat Loss Foundation of fruits, vegetables, and raw nuts.

Reference:
Amer. J. Clin. Nutr. 85: 1465-1477, 2007.

Friday

Workout Tip for your abs…Listen, crunches just aren’t going to do it…here are better options from the TT for Abs DVDs:

Try this little circuit:

1) Stability Ball Rollout
2) Side plank
3) X-Body Mountain Climber

I did this yesterday and my abs feel tight and awesome today.

Or try this little superset that makes the Jackknife a little harder.

1) Plank to fatigue

2) Stability Ball Jackknife – 15 reps

You’re going to love the TT for Abs Follow-Along Workout DVDs.

Social Support Saturday!
30 minutes of fun activity…and do it with others.

As my friend Alwyn Cosgrove says, “Doing a good program with other people will give better results than a great program on your own.” That’s the power of social support.

No one to workout with? No problem. With the new TT for Abs DVDs you can now workout with me. I’ll show you the right form and encourage you through the entire workout. It’ll be a blast!

Click here for your copy of the TT for Abs DVDs

19 DVDs, including the Simple Nutrition System.

Sunday – Plan, Shop & Prepare
30 minutes activity and then plan, shop, & prepare.

Here’s a little smoothie tip from Kardena Pauza. She says each drink should have no more than 5 fruits and vegetables, because if you do, the taste gets messed up. And I tried this, and she’s right.

So I stick to 1 banana, blueberries, blackberries, spinach, and raspberries (raspberries are the key for me). I’ve also tried 1 banana, pineapple, blackberry, raspberries, and spinach. Not bad. I also tried adding celery this week, but unlike the spinach, celery has a strong flavor.

Next week!
TT Workout – Exercise Substitutes
Weekly Research Review – New resistance training study shows it helps older folks lose fat – better than just diet alone!
How to eat healthy for cheap

Enjoy the TT for Abs DVDs,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

If you want to tighten your tummy and get rid of that last bit of lower belly pooch, then here’s just one of my TT for Abs circuits that you’ll be doing in the TT for Abs DVDs with me.

1) We’ll start with:

Stability Ball Rollouts or Modified Ball Rollouts for Beginners

That’s one of the best moves for getting your abs to “pop” and show
up when you get low body fat levels.)

2) Then it’s on to the:

Side Plank (and there are a couple of advanced versions in the DVDs)

We’ll do that for 15, 20, or even 30 seconds per side…

3) And then finish off with my favorite move that works your six pack abs and your obliques (I think this one is a big part of me having those famous lines that run from my lower abs into my waistband):

The Cross-Body Mountain Climber

We’ll work through that one together, and I’ll show you on the DVDs how to get the most out of that exercise, PLUS I’ll be there encouraging you EVERY rep of the way.

(You might even just watch the advanced Abs DVDs just to see me struggle through some of the tougher circuits…a little sweet revenge for you, perhaps?)

You’re going to have a blast with these new workouts that you can watch in your home gym, or in your living room, or in a hotel room, or while on vacation, or anywhere you choose to do your TT workouts.

We’ll even do intervals together in the DVDs.

Plus, you’ll get to visit my home kitchen where I’ll take you through all of the cupboards and the fridge to show you the nutrition secrets that keep me lean with sexy abs ALL YEAR LONG – even with all of the travel I do.

You’ll be amazed – and very happy – to hear about all the carbs you can eat on the Simple Nutrition program while still losing belly fat.

So watch your email early Monday morning and be a FAST ACTION TAKER on these DVDs because…

A) You’ll save over $100 off the regular TT for Abs DVDs price on Monday

B) You’ll get free shipping – that’s right, I’ll cover the complete costs of getting them directly to your doorstep

C) You’ll get access to a bonus abs coaching call with me where I’ll go over every flat belly secret and tip to lose love handles

(NOTE: Bonus “C” is only available to fast action takers who get their copy on Monday…so don’t wait till Tuesday or you’ll miss out on the bonus coaching call.)

And in that big box of DVDs you’ll get:

1) The Complete TT for Abs DVD System and Home Workout Manual

2) The Bonus “Simple Nutrition” DVD and Manual

3) Bonus Workout DVD #1 – TT Beginner Total Torso Training

4) Bonus Workout DVD #2 – TT 15-Minute Express Workouts

It will be just like Christmas when that big box of goodies shows up on your door – except unlike at Christmas, these goodies will actually help you get RID of belly fat!

Whew…that’s an amazing package.

So stay tuned for this special offer on Monday…but make sure you act fast so that you get ALL of the bonuses.

Have an amazing weekend,

Craig Ballantyne, CSCS, MS
Creator, TT For Abs

PS – Just a reminder for Monday…

…in addition to saving over $100 off the regular price of the TT for Abs DVDs…

…and in addition to getting free shipping of the DVDs direct to your doorstep…

TT readers who grab their TT for Abs DVDs on Monday (and Monday only!) will get access to an EXCLUSIVE coaching call with me where I go over the top tummy troubles and how to get rid of belly fat and love handles once and for all.

So be ready on Monday to be a FAST ACTION TAKER when you get the email with the link to get your TT for Abs DVDs.

I love action takers and people who prove to me that they are ready to do what it takes to achieve their goals and realize their dreams.

And I look forward to talking to you on that coaching call!

Today, you’ll discover the winners of the TT for Abs DVDs, but first, the 3 worst ab exercises…

I saw one on Tuesday when I walked into the gym and what I saw made me cringe like a slap in the face.

There was a guy twisting and turning and contorting himself all over the place while using some type of ab rotation machine.

Ouch.

If he only knew the damage he was doing to his spine and low back.

Heck, most people have no clue that the ab exercises they are doing actually cause major low back injuries and long term disability.

Here are the 3 worst exercises for your back:

1) Machine Rotations/Twists
2) Situps
3) Knee Tuckins

Avoid those like the plague.

Fortunately, you’ll get results without those exercises when you use the TT for Abs DVDs. I’ll show you all of the right exercises for working your abs while keeping your back safe – and even making it stronger and healthier.

And today, I want to announce the winners of the TT for Abs DVD blog contest…but first, here’s what they have won:

1) The Complete TT for Abs DVD System and Home Workout Manual

You’ll start with the beginner program, then intermediate, and then hit the 3-phase, 12-week Advanced Abs workouts. Those workouts were tough, effective and fun. I had a blast filming those.

And YES, these are “follow-along” workouts, meaning you’ll get to do every exercise, every set, every rep, and every interval with me, but in the comfort of your own home, and for a fraction of what you would invest if you were a personal training client of mine.

(In fact, the entire TT for Abs DVD System is LESS than the price of a single training session with me.)

2) The Bonus “Simple Nutrition” DVD and Manual

You’ll discover the 15 Simple Nutrition rules that make up my meal
plan, and you’ll get to see everything I have in my kitchen, my
grocery list, and the meals that I eat. That one was filmed right
here in the kitchen of the Turbulence Training headquarters – with
my co-star, Bally the Dog.

3) Bonus Workout DVD #1 – TT Beginner Total Torso Training

You’ll do this workout first, before any TT for Abs DVDs, if you are a beginner and need to lose fat and work on your core strength first.

These workouts are short little circuits – and YES, they are also filmed in follow along style so that you do every rep with me. This 4-week plan will help you lose 10-12 pounds of fat in 4 weeks while getting your abs ready for the next level.

4) Bonus Workout DVD #2 – TT 15-Minute Express Workouts

You’ll get beginner and advanced versions of these 15-minute, follow along fat burning workouts to help you get maximum results in as little time as possible.

Again, you’ll do every rep with me, and you’ll even get to see me challenged by my own workouts. These are fun, but tough, and darn effective, too.

Plus, you’ll also receive…

- The TT Bodyweight Abs online workout program

- The TT Amazing Lower Abs online workout program

- A special bonus advanced nutrition program from my friend, Isabel De Los Rios

Whew…that’s an amazing package.

And if you didn’t win, don’t worry, because next week I’m having a special DVD release party and you’ll get all of that for LESS than the price of a training session with me…

…and you’ll get free shipping, ANYWHERE in the world! (Next week only.)

So stay tuned for this special offer on Monday…but make sure you act fast, because this offer is only good until Wednesday, March 3rd, at 11:59pm, EST.

You’ll only get this special kick-start price and I’ll only pay the shipping during those 3 days.

And now…drum roll please….

The FIVE Winners Are (I just had to give out 5, not just 3):

1) Sue B – to help her get her confidence back!
2) Roy – so that his daughter no longer calls him fat
3) Holly Amarandei – to help her get fit before she gets pregnant
4) Stacey Bryant – to help her lose the baby fat & get a healthy back
5) Marco Carrington – to help him train his clients for flat abs!

Congratulations to everyone, and I’ll be emailing you for your shipping address.

And thank you to everyone who posted comments and questions, I promise I will answer all of those questions soon.

To your success,

Craig Ballantyne, CSCS, MS
Creator, TT For Abs

PS – Coming soon…

I will be answering all of the questions you posted on my blog in future blog posts, emails, and special reports.

However, I promise you that the new TT for Abs DVDs will also fix the problems you have with your abs – I guarantee it.

There will also be a few extra BONUSES during those 3 days next week when the TT for Abs DVDs are available at the lowest price ever!

Big week next week…so stay tuned for some exciting announcements.

PPS – All past TT clients will get a special extra $30 off during the special TT for Abs DVD release!