Turbulence Training Simple Nutrition for Fat Loss eBook Download PDF
Upcoming SlideShare
Loading in...5

Like this? Share it with your network


Turbulence Training Simple Nutrition for Fat Loss eBook Download PDF



Download and Read "Leaked Chapters" of Turbulence Training Simple Nutrition for Fat Loss Book-PDF by Craig Ballantyne | Definitely NOT a Review! --- Get The TRUTH and The FACTS About The Program Via ...

Download and Read "Leaked Chapters" of Turbulence Training Simple Nutrition for Fat Loss Book-PDF by Craig Ballantyne | Definitely NOT a Review! --- Get The TRUTH and The FACTS About The Program Via This Document Before You Decide To Make A Purchase.



Total Views
Views on SlideShare
Embed Views



1 Embed 1

http://www.pinterest.com 1


Upload Details

Uploaded via as Adobe PDF

Usage Rights

CC Attribution-NonCommercial-NoDerivs LicenseCC Attribution-NonCommercial-NoDerivs LicenseCC Attribution-NonCommercial-NoDerivs License

Report content

Flagged as inappropriate Flag as inappropriate
Flag as inappropriate

Select your reason for flagging this presentation as inappropriate.

  • Full Name Full Name Comment goes here.
    Are you sure you want to
    Your message goes here
Post Comment
Edit your comment

Turbulence Training Simple Nutrition for Fat Loss eBook Download PDF Document Transcript

  • 1. Simple Nutrition1
  • 2. This is Not a Review Or a Free Report!This document is ”leaked chapters” of ONE of the manualfrom Craig Ballantynes Turbulence Training huge package,so that you know THE FACTS and THE TRUTH of what you willget if you decide to make a purchase.If after reading this document, you feel that the wholeinformation within Turbulence Training program is suitablefor you and helpful to achieve your goals...Click here to get the complete package.(or use the download button on the last page of this document)
  • 3. Simple Nutrition2Welcome from Craig Ballantyne & Turbulence Training…Hi! I’m Craig Ballantyne, a Certified Turbulence Trainer, and author of too-many-articles-to-count in magazines such as Mens Health, Mens Fitness, Oxygen, MaximumFitness, and Muscle and Fitness Hers.Ive developed the Simple Nutrition program to help busy men and women follow asimple and easy nutrition program to lose belly fat and get a flat stomach.NOTE: There have been some moderate changes to this manual since “Volume 1”was created in 2010. I tested positive for gluten sensitivity. This surprised me,because I show no symptoms after eating gluten, but I’ve removed it from my diet,and that has caused some big changes in my protein consumption. However, themajority of my nutrition remains the same.Please drop by the forums at www.TTMembers.com to introduce yourself or ask meany question you have about Simple Nutrition or my meal plan. Plus, that’s where you’llget the social support you need to lose belly fat.Looking forward to your success.Your friend and coach,Craig Ballantyne, CTTCertified Turbulence TrainerAuthor, Turbulence Training
  • 4. Simple Nutrition3Disclaimer:You must get your physician’s approval before beginning this nutrition program.These recommendations are not medical guidelines but are for educational purposes only.You must consult your physician prior to making any changes in your nutrition. Thisprogram is designed for healthy individuals 18 years and older only. The exercises anddietary programs in this book are not intended as a substitute for any exercise routine ortreatment or dietary regimen that may have been prescribed by your physician. See yourphysician before starting any exercise or nutrition program. If you are taking anymedications, you must talk to your physician before starting any nutritional program.You must have a complete physical examination if you are sedentary, if you have highcholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30years old. Please discuss all nutritional changes with your physician or a registereddietician.Copyright © 2003-2012 CB Athletic Consulting, Inc.
  • 5. Simple Nutrition4Why Simple Nutrition?Like me, you’re probably fed up with complex nutrition programs that tell you to eat low-carb one day, high-carb the next, and never mix fat with carbs.I think those plans are ridiculous and I have no intentions of ever trying to live like that.Sure it might sound appealing to someone who is obsessive-compulsive, but to averagepeople like you and me, it’s not practical, enjoyable, or desirable.We just want to enjoy what we eat, be satisfied, have lots of energy, and look our best.And you know what? We can do it too, even with a very Simple Nutrition approach.But why is it called Simple Nutrition?Because complex programs do NOT work!Take a look at this study…(Reference: Appetite. Volume 54, Issue 1, February 2010, Pages 37-43.)Researchers studied how long people were able to stick to a “complex” diet because theythought a weight loss diet would fail if the rules were too complex. One of the programsstudied was Weight Watchers and the researchers found that “perceived rule complexity”was the strongest factor associated with increased risk of quitting. All the points countingand substitutions cause people to quit.Bottom line:Weight Watchers doesn’t work because there are too many rules. It needs to be simple!Instead, you need a simple diet. You need Simple Nutrition.So that’s what I want to share with you here in this book. We’re going to cover my 15Simple Nutrition Rules, plus a 7-step detox plan for everyday life, and then – and onlythen – we’ll finally get into talking about calories and protein.Frankly, I haven’t counted calories since I was 16. Back then I did a short-termcommitment to food journaling, and I’ve been able to avoid weighing food and countingcalories for over 18 years now – simply by knowing what’s wrong and right, andfollowing Simple Nutrition rules 90% of the time.And you CAN do it too. And you will – once I show you how easy it is.
  • 6. Simple Nutrition5But you have to remember a few things…and the first is:Nutrition is the most important factor in fat loss. It doesn’t matter how great yourworkout is, even if you are using Turbulence Training, you can’t eat junk food everydayor high-calorie fast food and expect to dramatically change your body. It just won’t work.And you can’t “out-cardio a bad diet” either. That means that if you overeat at onemeal, there’s no way that you can go to the gym the next day and burn off all of thosecalories with cardio. It just doesn’t work that way. A single fast food meal contains 1200-3000 calories, but even elite athletes have a hard time burning 1000 calories per hour. Soyour simple 30-minute cardio workout won’t even make a dent in a bad diet.But don’t despair. We want to get away from that cardio mentality, and simply realize theimportance of nutrition. Once we do, we’ll understand that a few simple steps must betaken and repeated on a daily basis if we want to succeed. And when you combine simplenutrition with short, burst workouts, you can lose belly fat fast. I promise.Also, I want you to remember that dieting is not something many people can do on theirown. It takes help. It takes social support. That means you’ll need to make your missionclear to others and to get them on your site, supporting you with positive actions, andavoiding sabotage.You may need to change some of your social and work eating environments so that youdon’t have people tempting you, teasing you, or troubling you. This may also involvesome hard decisions socially, but if you are committed to improving your health and yourappearance, these decisions will be necessary.Don’t let anyone stop you from doing what you want to do. Focus on spending more timewith people who will support you – this is the #1 factor in long-term fat loss success.Once you understand the importance of nutrition and have found your socialsupport, then the next most important factor is to make time to PLAN, SHOP, andPREPARE your meals each week.I recommend spending 2 hours on the weekend planning what you’ll eat, then hitting thegrocery store and farmer’s markets for the supplies, and then returning home to chop andwash the produce, prepare any large meals – and even mass cook chicken breasts if youchoose to eat meat. The more you can get done and the more you can be prepared, thebetter your results will be. It’s simple.And there’s one more trick to this method. In addition to planning for all of your goodmeals, you also need to be prepared for times when your plan could breakdown.
  • 7. Simple Nutrition6Identify every obstacle in the way of your healthy eating and write down twosolutions. What can you do to overcome the times when you’ll be locked in a meeting for6 hours straight followed by an immediate need to rush home and get your kids topractice? If you know that could happen, make sure you have healthy snacks or meals-on-the-go prepared, and so that you don’t end up in the drive-through lane ordering junk.Overcoming obstacles is one of the main reasons you need to use a food journal. It willeducate you on when you have eating problems. It will identify which foods make yousleepy and what meals keep you alert all day long. It will help with compliance,motivation, inspiration, and most importantly, it gives you accountability – especially ifyou are wise and post your daily nutrition on www.TTMembers.com in the forums forothers to give you feedback and support.But while food journaling is important, I find that calorie counting is not as important andsometimes it is even misleading. Here’s one research study that shows why.Researchers looked at 524 men and women in a 2-week study. The subjects had toestimate how many calories they ate each day. This number was compared to their actualcalorie intake, as determined by a proven scientific method. The results were shocking.On average, the subjects underreported calorie intake by 11% each day.So if you think that you eat 2000 calories per day, you probably eat 2200 calories perday. That will slow your weight loss fast.(Reference: American Journal of Clinical Nutrition, Vol. 88, No. 2, 324-332, August2008.)So what should you do if calorie counting doesn’t help?Well, I have good news. The Simple Nutrition program and plan will help you lose fatwithout counting calories because you’ll simply be full on real food and you won’tovereat. Combining that with the TT for Abs workouts will help you lose belly fat, get aflat stomach, and even get 6-pack abs.Finally, you need to commit to the 90-10 lifestyle. My friend John Berardi was the firstnutrition expert I know to mention the 90-10 rule, which simply states that you need tostick to your plan 90% of the time and allow 10% of your food to come from “cheatmeals” or “reward meals”.That simply means eating one main reward meal per week – but not binging orbeing a glutton that goes back for seconds or thirds. Instead, simply eat a normal sizedmeal of your favorite foods once per week, and you can also allow yourself 2-3 smalltreats per week, like a small bowl of ice cream – but always respect and pay attention toportion sizes – using the Simple Nutrition Rules as your guide.
  • 8. Simple Nutrition7With Simple Nutrition, I also recommend having as much variety in your meal planand nutrition program as possible. This program is NOT about eating chicken andbroccoli for every meal, like bodybuilders tell you to do. Instead, I encourage you to eat awide variety of foods – and that will be easy when you plan, shop and prepare.I want you to love this lifestyle. I want you to believe that you can stick to it for life – andto know about all the benefits it will bring you, such as better health, vitality, low bodyfat, an amazing body, healthy skin, and tons of energy.Fortunately, it’s all possible and it’s all very simple. Simple Nutrition is not fancyand there are no extremes. It’s just eating real food to stay lean and have energy whilegetting rid of your belly fat and replacing that with a flat stomach.Here’s to your simple – and long-term – fat loss success.Your friend and coach,Craig Ballantyne, CTTAuthor, Turbulence TrainingPS – As I mentioned…I’ve recently tested POSITIVE for gluten-sensitivity……and as a result I’ve changed some of my personal diet habits, and some tips in theSimple Nutrition report to health give us both faster fat loss and easier eating habits.That’s also why I did this interview with gluten-free nutrition expert, Dr. Peter Osborne:=> http://www.glutenfreehealthsolution.com/freereport/
  • 9. Simple Nutrition8TT Research-based Simple NutritionWhile Simple Nutrition is simple, it isn’t just a bunch of made up fluff. Instead, SimpleNutrition is based on scientific research and busts a lot of myths while showing you howto eat for fat loss for life.The first myth to bust with scientific research is that “fruit makes you fat”. This issuch a joke, but I continue to hear it all of the time. What does the research say?In a study from the American Journal of Clinical Nutrition (85: 1465-1477, 2007)researchers put subjects into one of two low-fat diet groups. The only difference was thatone group ate more fruits and vegetables. At the end of the 1-year study, the subjects whoate more fruits and vegetables lost more weight than the other group.The fruit-and-vegetable eaters reported being less hungry but were also able to eat morefood (that is, they were able to eat a lot of low-calorie fruits and vegetables that kept themfull all of the time).Fruit doesn’t make you fat. In fact, it helps you lose weight, as does eating morevegetables. That’s why fruits and vegetables are 2 of the 3 components of the SimpleNutrition Fat Loss Diet Foundation.The other component of the Fat Loss Diet Foundation is raw nuts. Now most peoplebelieve that eating nuts will make you fat, but research shows otherwise. According to areview study published in the Journal of Nutrition (138:1741S-1745S, 2008), nuts areassociated with a lower body mass index. In addition, when subjects add nuts to theirdiet, it did NOT cause weight gain.The researchers believe that nuts help fill you up (thanks to the fiber) and it’s possiblethat not all of the calories from nuts are absorbed into your body. And finally, someresearch even found that it was easier for people to stick to a diet when nuts wereincluded in their meal plan.Recent research has shown that subjects lost more fat mass and had a greater reduction intheir systolic blood pressure when they substituted almonds for complex carbohydrates intheir diet.(Reference: Wien, M., et al. Almonds vs complex carbohydrates in a weight reductionprogram. Int. J. Obes. 27: 1365-1372, 2003.)So despite the common belief that nuts will make you fat, there is no research to back thatup. In fact, nuts will help you stay satisfied and will give you fiber, healthy fats, and evensome protein. And that’s why nuts are the third component of the Simple Nutrition FatLoss Diet Foundation.
  • 10. Simple Nutrition9Once you’ve laid the foundation by basing your diet and meal plan on raw fruits,vegetables, and nuts, you can then begin to add whole grains, meat, milk, and evensupplements, etc. There is no “one best way” to eat. If you want to be a vegetarian,that’s fine. You can be lean and strong and sexy without eating meat. If you want to havemeat every night for dinner, you can also lose belly fat with that type of diet too, howeveryou must make sure that the meat is high quality, and you should understand that theremay be negative health consequences to a diet high in red meat.You’ll eat healthy, high-fiber and low-sugar whole foods such as vegetables (broccoli,peppers, and greens), fruit (oranges, apples, strawberries, & blueberries), nuts (almonds,cashews, and walnuts), and whole grains (oatmeal and multi-grain bread). And you caneat quality beef, chicken, & fish. Plus, you get your rewards meals. It’s simple.Recent research has shown that, a healthy diet “was characterized by high intakes ofgreen, leafy vegetables; salad dressings; tomatoes; other vegetables (eg, peppers, greenbeans, corn, and peas); cruciferous vegetables; and tea.”(Reference: Kerver, J., et al. Dietary patterns associated with risk factors forcardiovascular disease in healthy US adults. Amer. J. Clin. Nutr. 78: 1103-1110, 2003.)One other nutrition myth floating around that makes me laugh is that dairy products makeyou fat. On the other hand, there is another myth out there that says dairy products canhelp you lose weight. I don’t believe that one either.But I did come across another interesting study that proves milk doesn’t always make youfat – in fact, the subjects in this study were able to get lean and lose fat even though theydrank a liter of milk per day.(Reference: Med Sci Sports Exerc. Body Composition and Strength Changes in Womenwith Milk and Resistance Exercise. Josse AR, Tang JE, Tarnopolsky MA, Phillips SM.)In the study, 20 young women were put into one of two groups:1) Resistance training plus fat-free milk2) Resistance training plus a carbohydrate drinkBoth groups did a serious resistance training program (5 days per week, no cardio) andconsumed the same number of calories in their after workout drink (either milk or justcarbohydrates).The milk group gained more lean mass (4.2 pounds vs 2.4 pounds) and lost more fat (3.5pounds vs 0.67 pounds) than the group drinking only carbohydrates after workouts. Sodrinking milk after your workout won’t stop you from losing fat.
  • 11. Simple Nutrition10During the rest of the day, your drinks should be calorie-free. That means drinkingwater, coffee (no more than 2 cups), green tea, regular tea, etc. If you don’t drink a lot ofwater right now, simply increasing your intake could help you lose weight.In one study, overweight women who drank less than a liter of water per day were able tolose weight simply by increasing their water intake.(Reference: Stookey, JD, et al. Drinking Water Is Associated With Weight Loss inOverweight Dieting Women Independent of Diet and Activity. Obesity (Silver Spring).2008 Sep 11.)Other research shows that consuming a broth-based vegetable soup before a mealwill fill you up and prevent you from overeating. Therefore, you’ll lose weight fromthat too. Again, none of the research presented here involves obsessive food weighing orcalorie counting. Instead, you just need to follow Simple Nutrition tips and you’llnaturally cut back on your calorie intake and you’ll lose belly fat.Are you ready for the 15 Simple Nutrition rules? I hope so, because they will help youget a flat stomach and even 6-pack abs – and it won’t be hard for you to do.Let’s get started…
  • 12. Simple Nutrition11The TT Simple 15 Nutrition RulesThis list was inspired by the book, “Food Rules” by Michael Pollan. You may be familiarwith Pollan, he’s the guy who created what I call the, “7-word diet”, which I love andsimply could not make better. The 7-word diet goes like this:Eat food. Not too much. Mostly plants.Bingo. That’s how you do it. That’s why the Fat Loss Foundation of the Simple Nutritionprogram is fruits, vegetables, and raw nuts. Stick with those foods as the basis of yourdiet and they will keep you satisfied on a small number of calories. From there, you canbuild on your diet, adding meat, eggs and milk as you see fit (while staying within dailycalorie limit).There’s no need for a “points system” or to alternate between low-carb days and high-carb days and only eat protein when it’s a full moon. Again, that lifestyle is ridiculousand impractical to follow on a long-term basis unless you are happy to exist as a socialhermit for the next 40-80 years of your life.But it’s not for me, thanks. Instead, I choose to follow these 15 simple nutrition rules, andI hope you will too.Rule #1 – Eat real, whole, natural foodIf you want to live a long, healthy life with a lean body and flat stomach, the best diet iswhole, natural foods, focusing on fruits, vegetables, raw nuts. When consuming meat,make sure you choose the highest quality you can. If you think you have a problemdigesting grains, please learn more about a gluten-free diet in my powerful FREEinterview with Dr. Peter Osborne:http://www.glutenfreehealthsolution.com/freereport/As Pollan says in his book, “It’s better to pay your grocer than your doctor.” Eating realfood might cost you a little bit more now, but it will save you a lot of money over theyears in doctor bills, plus you’ll have so much more mental alertness so that you are moreproductive and enjoy life to the fullest.Rule #2 – Don’t eat too muchFirst of all, I need to mention that it is almost impossible to eat too much when youfollow rule #1. But on those days when you have reward meals or make a “not-so-great”nutritional choice, just realize that you can control the damage by not overeating. Afterall, overeating just makes people feel guilty and lethargic. So control your portions at allmeals for maximum fat loss and health.
  • 13. Simple Nutrition12Rule #3 – Avoid the Western dietThe Western diet is characterized by processed foods, fast food, hydrogenated fats (transfats) and other “man made” foods. Avoid “processed carbohydrates” (typically, thisincludes carbohydrates from a bag or a box). Processed carbohydrates generally providetoo many calories and too much sugar. Processed carbohydrates rapidly increase anddecrease blood sugar, often resulting in hunger and fatigue.By cutting soda, baked goods, fried foods, and fast food from your diet, you’llimmediately start the fat loss process AND you’ll feel better, look better, and performbetter. So stop using a Western diet and switch back to a plan based on rule #1.Rule #4 – Focus on quality, not quantityIt doesn’t matter if you are eating at home or in a restaurant, you should always choosefoods prepared with the highest quality ingredients possible, and grown under thehealthiest conditions. If you eat meat – and I recommend quality meat – you shouldchoose free run, naturally fed animals, like grass-fed beef. Avoid all farmed fish oranimals grown in packed feedlots. Animals grown in healthier conditions provide ahealthier piece of meat.And when eating at a restaurant, avoid excess sugar, fat, or oversized meals. Restaurantmeals are often too large to eat in one sitting and contain more than enough food for oneperson. It’s important that you recognize the pitfalls of dining out. Stick with the foodsrecommended by nutritionists as often as you can: healthy, high-fiber and low-sugarwhole foods such as lean protein, vegetables, fruit, nuts, and whole grains (if right foryou).Rule #5 – Minimize foods from a bag or a boxFoods like breakfast cereals, pre-packaged processed foods, pastries, candy, snack foods,and the like should be removed from your diet. They simply don’t belong. Not only dothese foods contain excess sugar, trans fats, and excess calories (without filling you up),they also contain chemicals, additives, and preservatives that are unlikely to be good foryour body.When it comes to bread, pastas, and oatmeal, eat high-fiber versions – if at all. YouWILL get leaner without these carbohydrates, and it’s NOT hard to avoid them. Breadsshould use stone ground, whole-grains only. By choosing the right versions of thesefoods, you can enjoy more carbohydrates than you might think – all while losing bellyfat.
  • 14. Simple Nutrition13Rule #6 – Eliminate excess sugarThere’s no room for added sugar in your 90% compliance fat loss diet. Eliminate addedsugar and you’ll see fast fat loss results. But as Pollan points out in his book, there aremany names that sugar will be disguised as on your food labels. From “organic canejuice” to “dextrose” to “high-fructose corn syrup”, these are all sugar variations and willdo no good to your belly fat reduction dreams. The following ingredient list from IsabelDe Los Rios points out the many names by which sugar could be listed. As Isabel says,“Remember, your body doesnt care what the label says. Its all just sugar!” Excess sugarcontributes to body fat, diabetes and many other deadly diseases.Corn Sweetener; Corn syrup, or corn syrup solids; Dehydrated Cane Juice; Dextrin;Dextrose; Fructose; Fruit Juice Concentrate; Glucose; High Fructose Corn Syrup; Honey;Invert Sugar; Lactose; Maltodextrin; Malt syrup; Maltose; Maple syrup; Molasses; Rawsugar; Rice Syrup; Saccharose; Sorghum or sorghum syrup; Sucrose; Syrup; Treacle;Turbinado Sugar; XyloseRule #7 – Don’t eat foods with crazy ingredient namesIn addition to the crazy ingredient names for sugar, packaged foods also contain manyscary ingredient names because of the food dyes and preservatives that have been addedto so many processed foods. Avoid these at all times to keep your fat loss going.Rule #8 – Eat a rainbow dietI stick to the old rule of “eating an apple a day”. but I also add blueberries, cherries, and abanana, PLUS I eat red and orange peppers, broccoli, spinach, red onions, and avocado.It’s rare when I don’t have all those in one day. The rainbow diet – eating whole, naturalfoods of all colors – is the simplest way to begin your meal plan. Get lots of green, red,and orange colored fruits and vegetables in your diet. According to Michael Pollan inFood Rules, eating a pound of fruits and vegetables per day will cut your cancer risk by50%. And as I reported earlier, eating more fruits and vegetables will help you loseweight. It’s simple.Rule #9 – Try a new food each weekThere are so many fruits and vegetables and healthy foods out there that you’ll be amazedif you do a little adventuring at the grocery store. Make sure you also visit Farmer’sMarkets whenever possible, and if you can, go into health food stores or even shop onlineto try something new each week. Just think, if you try one new fruit or vegetable orhealthy food each week, you’ll have 52 new foods in your diet in one year.
  • 15. Simple Nutrition14Rule #10 – Juice or blend one meal per dayI’ll admit, I was hesitant to get into the blended drinks scene, but once I got started, I gothooked. It’s a fast and easy start to the day with lots of nutrients. Let me share with youone of my favorite blender drink recipes (I use a $70 Hamilton Beech blender):My breakfast blender drink:* Add 1 tablespoon of natural almond butter* Add one scoop of protein powder* Add 1/2 frozen banana* Add a handful of frozen blueberries* Add 2 handfuls of frozen spinach - dont worry, you cant taste it* Add 1.5 cups unsweetened almond milkThat’s a filling and fast way to start your day and is a much better than a bowl ofprocessed cereal or a giant Starbucks muffin. Of course, you can cut all of the ingredientsin half to make a smaller serving. This is one of the best ways to consume spinach if youcan’t bring yourself to eating it in a salad. I promise you, you will NOT be able to tastethe spinach. I also recommend using frozen ingredients because it makes a bettersmoothie.Rule #11 – Eat on smaller plates so that you eat smaller portionsResearch shows that when we eat at a buffet, we will eat fewer calories if we use smallerplates. On the other hand, larger plates lead to eating more. So a simple trick to use athome – and even at restaurants – is to serve your food on smaller plates. This is veryimportant for your reward meals as well. Serve your ice cream treat in a small bowl, andnever eat out of the container! Plus, speaking of eating at restaurants, I recommend eatingout LESS but when you do, eat at high quality restaurants that serve smaller portions offood.Rule #12 – Wait 15 minutes before eating a second helpingResearch shows that it takes 15-20 minutes for our brains to register that we are full. So ifyou eat slow and then take a break before eating a second helping, you’ll probably realizethat you’ve already had enough. And remember, there is no point in eating until you arestuffed and have a stomachache. That just ruins the rest of your day.One tip to help you eat slowly is to force yourself to chew your food at least 10 timesbefore you swallow. You might think that isn’t very much, but when you try this, you’llquickly realize that most people only chew their food 1-2 times – if that! But eatingslowly will help you cut back on calories consumed.
  • 16. Simple Nutrition15Rule #13 – Eat only when hungry, not when boredFood journaling is so effective for fat loss. After all, Men’s Health magazine reported ona research study where subjects who used a food journal ended up losing 3.5 poundsmore than the subjects who did not use a food journal. For the next 7 days, I want you towrite down everything that you eat, when you ate it, and WHY you ate it. Were youhungry? Thirsty? Bored? Busy? Stressed? Angry? Socializing? Tired?This is going to be an extremely valuable exercise for you to do because you’ll discoverall of the nutrition obstacles in the way of you losing belly fat. Once you’ve done thisfood journaling, you’ll know exactly what to prepare for, and you’ll have options toovercome eating when bored. Plus, you’ll naturally have more mental alertness andenergy by sticking to a better eating plan.Rule #14 – Drink water, tea, and coffeeThis rule is very simple. You should simply give up all liquid calories (no soda, no juice,no adding sugar to your coffee or tea) and avoid drinks that contain chemicals (minimizethe diet sodas in your diet, because they probably aren’t helping you lose fat and theymight be unhealthy in the long run). Stick to water, tea, and coffee (no more than 2 cupsper day). You’ll be amazed at how quickly the belly fat will come off if you get rid of allthe liquid calories (i.e. liquid sugar) in your diet.Rule #15 – Base your diet on the Fat Loss Foundation of fruits, vegetables, and rawnutsThis is really the bottom line, and is another way of saying Rule #1. If you eat 10servings of fruits and vegetables per day plus 1-2 ounces of raw nuts, you’ll lose fat – Iguarantee it. The Fat Loss Foundation foods will also help you stick to your 90%nutrition compliance.Once you have your foundation in place, you can add in high quality animal protein(meat, dairy, eggs) and/or grains (spelt, flax, kamut flour pastas and bread, brown rice,etc.).Plus, by eating a diet based on the Fat Loss Foundation you will be full, satisfied, andhave so much mental alertness and physical energy to have amazing workouts that willburn even more belly fat while giving you more energy and making you want to stick toyour Simple Nutrition plan with even more compliance.Combine these 15 Simple Nutrition Rules with the TT workouts and I guarantee you willlose belly fat, get a flat stomach and even see your abs on the beach this year!
  • 17. click “Download Now” button below toGet TURBULENCE TRAININGComplete Package for $39.95