The 4-week bodyweight routine is perfect for you if you want a fat-burning workout that doesn't require the gym or weights.

It's perfect for men and women that want to get muscle definition without the fear of bulking up. And it is also great because you don't need expensive equipment. It can be done anywhere and especially when traveling or enjoying the last few warm days of the year.

Anthony Belza, Toronto, Ontario, Professional Strength & Conditioning Coach

"I'm going to put a copy in all of my suitcases so I can get in a good workout while traveling. It will also help me on my non-stop days/weeks where I'd rather spend 30mins of free time at home or enjoying the great outdoors instead of at the gym."

Christine Johnston, Little Rock, Arkansas

"This was a great workout!! With minimum rest, it really gets you pumped and working hard."

Tracey Baschke, Pennsylvania

"At first I was skeptical about trying Craig's Bodyweight program, but man was I suprised! The workout was a refreshing change from going to the gym (I did it at home in my living room) and the exercises were very challenging, you'd be suprised at the pump you get from doing an entire workout with only your body as resistance."

Brad Pilon, Waterdown, Ontario

You are missing out big-time if you don't read Men's Fitness. I've written a program called the Ultimate Workout for muscle gain and fat loss for the November 2005 issue. And MF has gone so far as to call it, Barely Legal, because the results are so great you will feel like you are cheating more than a major league baseball player.

"Craig Ballantyne's "Barely Legal Workout" will help you reach the peak of your genetic potential. Even as a hardgainer whose diet isn't always in order, I still gained five pounds on CB's program in as many weeks. At the same time, I lost two pounds of pure body fat and gained 25 pounds on my bench press! Most workout programs prescribe too many sets and reps and too much training frequency. Though it's usually not intentional, they seem to only net results for guys "on the juice"-steroid users. CB's workout is for the natural athlete, but the results are great enough that people will wonder if you're not doing something shady."

Sean Hyson, Fitness Editor, Men's Fitness

In addition to this special workout, I debunk a popular fitness myth each month in the magazine. But if you can't get the magazine or have missed some back issues, here are some of the myths I have covered in the past.

Myth: "They" say that adding a pound of muscle causes your body to burn an extra 50 calories per day.

THE TRUTH: Wishful thinking. Adding a pound of muscle to your physique burns only 5-10 extra calories. Nevertheless, building muscle is still the best fat-loss strategy. The average man will burn about 350 calories in a weight workout, and his metabolism will remain elevated for up to 36 hours afterward, burning an additional 250 calories. To build any muscle, he'll have to eat protein, which burns twice as many calories as an equal amount of carbs and fat just to digest. So while the reward of new muscle itself is helpful, it's the means that justify the end. By adopting the weight training lifestyle, you create a perpetual fat-burning furnace.

Myth: "They" say that squirting some lemon juice in water and drinking it ice cold will help burn fat.

THE TRUTH: This is just another weight loss myth making the rounds as people search for a magic potion and an effortless way to lose fat. But there's simply no substitute for a good training program and proper nutrition. Too many people have been led to believe that drinking ice cold water with lemon juice will help people lose fat (generally this info comes from fluffy non-fitness magazines). Neither of these alterations to your water will be enough to actually make a difference in a fat loss program. Again, this is wishful thinking. But if the water helps fill you up and keep you from drinking soda or eating poor snacks, then keep drinking appropriate amounts, but don't worry about how cold it is or if it contains lemon juice.

And here are 4 more fitness truths that you'll find on my site:

The Truth About Spot Reduction

Discover how to immediately put your workouts to work for you, so that you lose fat and gain muscle in less workout time than ever before with the Turbulence Training Reports.

"Dear Craig, I wanted to thank you for all the help you've given me since I started your program! You've been very patient and supportive with my questions. I feel far more confident about my workouts now.

I know it takes time to read and answer all of these emails going back and forth, so please know that it is very much appreciated. It's very comforting to know that you don't just sell your programs, but that you also actively help those of us who purchase them. It's been almost like having my own trainer available via email!

So far, so good, since starting your program. I'm really enjoying it and look forward to my workouts. I don't hit the "snooze" in the morning anymore: I just get up and go! I really like the way the program is laid out. I really feel the full body workout, but the way it is scheduled gives me a better feeling of recovery before hitting that same lift again. Most of the other full body workouts left me feeling like I was always recovering and never able to give it my all. Thanks again (both for the workout and all the patience and advice)."

Roland Denzel
Rancho Santa Margarita, CA

"Craig, thanks to the TT Nutrition guidelines, I woke up the next morning and already saw improvement in my whole body! Unbelievable. I can hardly wait to see my physique after 2 weeks of Turbulence Training."

Arthur Capone

"CB Athletic is an exceptional resource for personal trainers or those working in a team training environment. Craig Ballantyne continually presents progressive and innovative training ideas that can be applied in all settings. The programs are laid out in a clear and concise format and the exercise description sections are first rate.If your application is athletic performance or personal training for muscle gain and/or fat reduction, CB will serve to be an effective resource and prove to be a real value."  

Randy Lee

Conditioning Coach

Ottawa Senators Hockey Club

Discover how to immediately put your workouts to work for you, so that you lose fat and gain muscle in less workout time than ever before with the Turbulence Training Reports.