Editor's  note:  This article is intended to introduce the of 80-20 rule of  Turbulence Training, a time-efficient research proven workouts created by Craig Ballantyne, CSCS, MS

What is Turbulence Training?

Turbulence training is my method of doing strength training and interval training in one workout. So that you get in and out of the gym whether it's your home gym or whether it's a commercial gym. You get your workout done in 45 minutes.

We start with a 5-minute bodyweight warm up and then we do strength training for 20 minutes, whether it's bodyweight training or dumbbells. Sometimes we use barbells but most people that I work with train at home so we just use dumbbells and bodyweight exercises - no fancy equipment needed.

Then we finish with 20 minutes of interval training. We are using the most efficient and effective training methods. The stuff that gets you the most results in the least amount of time. So we are not doing long, slow cardio sessions and we're not doing 5 or 6 day per week bodybuilding training programs.

It's like the old business principle - 80% of your results come from 20% of your efforts - so why do endless amounts of cardio and redundant strength training exercises?

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By: Craig Ballantyne, CSCS, MS

The great thing about strength training and intervals for fat burning is "efficiency". Because you are working harder, the signal to your body to change is stronger. You cut time when you increase intensity and you burn fat faster.

Now don't worry, I won't be asking you to do hill sprints tomorrow if you aren't exercising today. For a beginner, we just do some slightly faster than normal walking intervals. For intermediate fitness levels, we'll pick up the pace about 20% compared to their normal cardio levels, but again, the work periods are much shorter.

The key is, you must shift to a slightly higher intensity in order to cut time from your workout. But the workout also goes faster, and much more importantly, you will get more results and better fitness from these methods.

It's easy to do these workouts first thing in the AM, at lunch, or after the kids go to bed. Plus, you can get a great workout at home with only a bench, dumbbells, and an exercise ball. You don't need fancy machines or an expensive gym membership.

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Everybody knows that the basic formula for losing weight is really simple: eat less and exercise more. However, it can be a challenge for some people to follow this basic formula.

Long-term weight loss isn't impossible, but you do some work on your part and be committed to it. Having a weight loss plan for your success is a good start.

The followings are ten basic steps that should include into your weight loss plan.

• Eat breakfast. This keeps you from getting too hungry later and then losing control over what you choose to eat later in the day.

• Eat healthy foods. Stock your refrigerator and pantry with healthy foods and snacks and limit high-fat, high-salt snacks such as potato chips and cookies.

• Fill up on Fiber. Eat foods like fruits, vegetables and whole grains. The fibers in these foods will fill you up leaving less room for unhealthy choices.

• Don't fall into bad habits on weekends. Many people will follow a strict diet on weekends only to fall back into eating more (unhealthy) on the weekends as a reward for "being good" all week. Unfortunately, this can cause you to regain the weight you may have lost during the week.

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