Interval Training Killed The Cardio Workout

Interval Training Killed The Cardio Workout

Thankfully we have a better way for fat burning than spending hours on a treadmill. RIP old cardio. Welcome Interval Training.

Stop doing the slow boring cardio workouts for fat burning and switch to shorter, more effective interval training for fat burning and weight loss. This will help you get more fat burning results in less workout time.

Research proves that interval training is better than cardio workouts for fat burning, weight loss and fitness.

 * But what is Interval Training? *

Interval training is when you do a period of hard work followed by a period of easy work. Although I do prefer weight training, bodyweight exercises or kettlebells for interval training, you can also use the treadmill to do interval training/ fat burning workouts.

A good time to do your interval training is immediately after your strength training session. That way you only have 3 full training days per week.

Interval training can also be done on your off days of strength training.

After you’ve finished your strength training workout, you’ll move into the interval training workout. Start by warming up for 5 minutes at a progressive pace and then you are going to go 45 seconds at a hard 8.5-9/10 intensity level, followed by 90 seconds at an easy 3/10 intensity level.

For another interval training workout, you’ll again start with your 5-minute warm-up, but instead of 45 seconds, you will do 60 seconds of hard work followed by 90 seconds of recovery. This time your hard interval training will not be as difficult at it was in the first fat burning workout I described, but still at a pretty good pace that allows you to do 60 seconds of hard work.

As a side note, you always want to be able to finish your interval training and fat burning workout. If you can’t, then you need to bring the intensity down.

When you come down to your recovery interval, it should always be at the same intensity, and always be very easy. So, no matter which interval training/ fat burning workout you are going to be doing, you will always come back to the same easy level intensity for your recovery period. Again, you are going to repeat the intervals in the workout up to six times and then finish off with a cool down.

Interval Training better results for fat burning, lean muscle and fitness. Let’s see shorter workouts better results? Sounds pretty much like a no brainer.

Are Meal Plans Necessary For Fat Loss?

Are Meal Plans Really What You Need? That’s the purpose of this article I have for you it’s from my buddy Nick Nilsson of Metabolism Surge.

Some food for thought if your on the fence either way about the Done For You Fat Loss Meal Plans Iv’e been telling you about.

And I have to say, it IS an excellent product. The meal plans
have been created by people who know EXACTLY what they’re
doing when it comes to food prep and nutrition. I have no
hesitation recommending this product for people who are
looking for meal plans and a way systematize their nutrition
for optimum results.

Learning by doing is, quite honestly, one of the best ways to
learn good nutrition.

So if you’ve ever found yourself confused about what to eat
for best results, THIS is a program you should get, especially
while it’s being launched at HALF the regular price (47 bucks
instead of 97 bucks). This is only going until Friday at
midnight, so grab it now if you think you might want it.

Heck, you don’t even have to follow the meal plans exactly –
it’s a great to way to just grab some random, healthy meals,
too (with all the nutritional info all laid out, as well as
proper portion sizes).

I definitely don’t mean to come across like I’m down on meal
plans…I think they absolutely have their place in training
programs.

It’s the same deal with actual workout schedules…I tell
people to follow a pre-written program from an expert so you
learn how to train properly before you starting mucking around
with things yourself…chances are, if you don’t know how to
put together a program properly, you’re not going to get the
best results.

Same thing with nutrition…if you don’t know how to put
together a nutrition plan (even if your plan is a very general
one), you’ll benefit tremendously by learning exactly how to
do it from an expert.

Okay, off that soapbox and onto another one…

So ARE meal plans necessary for fat loss?

And without further ado, the answer is yes…and no!

Allow me to explain…

Following meal plans is one of those things that you either
love or hate. You either feel like you HAVE to do it in order
to get results or you feel like there’s NO WAY you’ll ever be
caught dead doing it. It’s rare you find somebody who sits on
the middle ground in this one.

As most people know, in order to lose fat, you’ve got to have
a caloric deficit, taking in fewer calories than you burn on
a daily basis. No surprises there.

Now here’s the thing…in order to consistently achieve that
caloric deficit and lose fat, you must be AWARE of your calorie
intake.

I believe the REAL question we should be asking here should not
be “Is meal planning necessary?” but “Is calorie-AWARENESS
necessary?”

So if, in order to be aware of how many calories you’re taking
in, you need to specifically PLAN and COUNT them (by weighing
food and referencing food charts), then THAT will be what you
have to do to get results.

And that is totally fine!

But if you’ve already GOT a good awareness of how many calories
you’re eating in a day and you know what you need to eat (or
not eat) in order to achieve that caloric deficit, then meal
planning is NOT necessary for you.
The key here, again, is awareness.

You see, the big problem with not following meal plans arises
when a person THINKS they’re aware of their caloric intake but
they really are NOT.

It’s a fact that most people dramatically under-report their
caloric intake when they are asked to estimate how much they
eat in a day. When they keep a food diary and have to write
down every little thing that goes in their mouth, in some
cases their TRUE caloric intake nearly DOUBLES.

So even if you don’t want to follow a meal plan, it may be
time for a quick compromise. It’s a temporary calorie count/reality
check!

If you’re not losing fat right now and you feel like you’re
not really eating much, here’s something you can try in order
to test your “caloric awareness”:

First, write down how many calories you THINK you’re eating
every day.

Now for the next full week, write down everything you eat.
And I do mean EVERYTHING. Every little taste and every little
snack. EVERYTHING. Just write down foods and portion sizes –
don’t try and look up how many calories each thing has and
don’t suddenly change your diet because you want to make
yourself look good – just keep doing what you’ve been doing.

At the end of the week, go to a food chart and research
everything you ate. Add it up and divide by 7. This will
give you your average daily caloric intake.

If you’re within a few hundred calories of your original
estimation, congratulations! You’ve got good “calorie awareness!”

But if you’re off by a significant margin, this will give you
some VERY useful feedback on what you need to do to get fat
loss rolling again.

So there’s a vote FOR meal plans…let’s look at the other
side of the coin.

And I’ll be blunt here…the calorie counts in meal plans,
no matter how careful you are, are simply NOT 100% accurate.

Think of it this way…no two pieces of food are alike. When
you buy a steak at the grocery store, they don’t charge you
per steak, they charge by the pound. And even when they charge
by the pound, two steaks of the same cut can have DRAMATICALLY
different composition – one could be lean and one could be fatty!

But if you look at a calorie chart, you’ll see “3 oz sirloin
steak – 100 calories”…or something to that effect.

So even if you weigh and chart every single piece of food you
put in your mouth, you’re STILL going to be off by a fair
margin. That’s just a fact.

And while how MUCH you eat has an impact on fat loss, WHEN
you eat it and what foods you eat together makes a HUGE impact
on your results. “Calories are calories” is true only up to
a point.

For example, if you eat a big meal after a workout, most of
that will get used for recovery purposes. But if you eat that
same big meal late at night, nowhere near a workout, a good
portion of that will just be stored as fat.

Another example is eating sugary carbs with fatty foods – the
insulin response you get from sugary foods will jam that fat
right into your fat cells with very little trouble!

So now that you have absolutely no idea WHAT the heck to do
now, here’s my step-by-step solution…

1. If you like to follow meal plans and it gets you results…
   keep it up!

2. If you like to follow meal plans but you’re NOT getting
   results, either eat less or make sure you’re writing down
   EVERYTHING you’re eating AND are being as accurate as possible
   with your charting (and get some good meal plans, for crying
   out loud).

3. If you DON’T like to follow meal plans and you ARE getting
   results…keep it up! Meal plans are NOT necessary if you’re
   aware of how many calories you’re taking in AND you’re
   getting results.

4. If you DON’T like to follow meal plans and you’re NOT getting
   results, it’s time to take one week to count your calories
   and improve your caloric awareness. It’s only a week and
   it’ll give you a MUCH better idea of what you’re actually
   taking in. This will pay off BIG in the long run because
   once you get a feel for your TRUE intake, you can very easily
   keep yourself honest and ADJUST on the fly.
To my mind, the bottom line is results. If you’re NOT losing
fat, then you’re not getting the results you want…simple as
that. Your approach should be focused on doing what you need
to do to get those results.

Developing your caloric awareness is the key to long-term
success with fat loss. And if you have to follow meal plans
to do it, then that’s what you’ve gotta do!

If that’s the case for you, then go grab the meal plans right
now, because they’re excellent and their relatively cheap
right now (especially considering the amount of work that’s
gone into putting these together).

Thanks Again to Nick for this look at meal plans and will they work for you. If you are still on the fence here is the link to Done for You Fat Loss Meal Plans and some more info.

Hope this helps. I do endorse the Done for you meal plan system very highly. But this is something you have to decide for yourself – Will I Follow It And Get The Full Benefit. Talk to you soon    Joe

There is this really funny you tube video up with two of my fellow fitness experts that had a “Pizza VS Cardio Contest!”

They wanted to put the famous saying: “You Can’t Out-Train A Bad Diet”
to the ultimate test.

The video hammers home an invaluable nutrition lesson…

So one fitness expert jumps on the treadmill and cranks it up to the absolute maximum speed with a slight incline (without falling off) and starts sprinting.

While he’s busting his butt at 11.0 MPH, killing himself to lose fat, the other fitness expert is standing beside him consuming a box of pizza.

After about 3 minutes, the guy eating has consumed 800 calories (half a pizza) and the guy sprinting has burned 42 calories!

Moral of the story – you CAN NOT out train a bad diet.

========================

Here’s What You Can Do…
========================

Stop following a diet period.

Use these MEAL PLANS instead.
Done For You Fat Loss Meal Plans 

Compare any other diet book or diet method to simply following a “designed-for-you” meal plan that eliminates 100% of the guess work and you’ll come out on top 100% of the time – GUARANTEED.

How do I know this?

Because the best meal plan is based on BALANCE and VARIETY which is exactly catered to your physiological make up. You can’t get more personalized than that!

And the best part is, all you do is plug in a few basic measurements to determine which plan to follow and you begin your VERY NEXT MEAL today.

It’s critical that you put your meal plan into action TODAY – not tomorrow, not next week or next month.
I love these plans because they are SO EASY to implement your very next meal and continue until you have developed the habits necessary to see results so that you stay motivated and finally perfect your body and health.

There are no rules to follow, complex formulas, expensive supplements, ridiculous macronutrient ratios that you need to concern yourself with.

Everything is already DONE-FOR-YOU and designed-for-you.

Grab your PROVEN meal plans here:

 Done For You Fat Loss Meal Plans

I promise these will give you everything you need to eat right so you can implement them immediately.

P.S. Eliminate all the nutrition nonsense and stop thinking you need a “special diet” which is a complete LIE, massive nutrition conspiracy and scam.
You need to start with a simple nutritional template that is CONSTANT and COMPLETE with the CORRECT foundational nutritional principles.

Take advantage of the HALF-PRICE sale that ends in 60-hours:
 Done For You Fat Loss Meal Plans

Interval Training:Why Toning Workouts Don’t Work

High-Rep. Low-Weight “Toning” Workouts Don’t Work  

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

The old “high reps get you cut” myth is probably one of the most common misconceptions in the fat loss workout world. Spot reducing with high-reps and light weights doesn’t work. It won’t work for your abs, and it won’t work for your arms or chest, or your butt or thighs.
However, that doesn’t mean strength training is a waste of time for fat loss and body sculpting.

There are two very important reasons to include strength training in a fat loss program, but it’s not because high reps get you cut. Instead, lifting moderately heavy weights for a lower number of repetitions will help you gain muscle at the same time as you lose body fat, and it will also help you burn a lot more calories during training and after.

This goes for both men AND women. A study of women showed that when they used heavier weights and lower reps they burned more calories in the hours after training. And that’s the key. You have to put “Turbulence” on your body so that your muscles will increase their metabolism. By doing that, you burn fat and calories all day long, even while you sleep!

And as if the high-reps belief wasn’t enough, I can’t believe it when I read a fitness article misleading women that they can get “toned triceps” by lifting soup cans or water bottles. This will never happen!

It doesn’t matter how many photos the magazines show you of your favorite exercise instructor doing triceps kickbacks with water bottles in her hand, you will not get her body by doing that type of program. On the other hand, the bodyweight exercises in the Turbulence Training workouts will help you get sleek, sexy, defined arms.

So let’s leave it at this: For men and women looking to get lean and lose fat, you should go for efficient exercises – obviously the more muscles used per exercise the better. By doing pushups for example, you can train your triceps, chest, shoulders and abs all at once – literally cutting your workout in half (or more). And that’s what Turbulence Training is all about – more results in less time.

Sincerely,

Craig Ballantyne,
Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

Interval Training Getting That Six Pack Abs Look

Interval training  if it isn’t should be an integral part of your workouts. If fat loss and the desire for that six pack abs look is what  your after you need and want to do interval training.

Why would you want to do interval training? Less workout time 15-20 minutes 2-3 times a week. How’s that sound?

Interval training has been scientifically proven to be much more effective for fat burning than the old steady rate marathon cardio workouts.

I can’t believe there really is a debate about this but there seems to be. If you would rather spend 60 minutes plus 4-5 times a week on a treadmill or exercise bike and get less results well okay knock yourself out.

Losing fat happens when you burn more calories than you consume. By creating a calorie deficit, your body draws on your fat stores for energy.

What is unfortunate is that most people still are turning to traditional methods of cardio, hopping on treadmills or exercise bikes, running or pedaling at a constant speed for 30 minutes or more. These exercises obviously take up a lot of time, can be hard on your joints, tire you out and it is sooooo boring.

What’s more effective for burning calories is the high intensity interval training workout. It takes up less time, provides plenty of variety and burns calories when compared to traditional cardio workouts.

A high intensity interval training workout involves exercises which vary in pace from quite moderate and relaxed, to fast paced and intense. These exercises usually alternate between two levels of intensity in short spurts or durations.

By alternating between moderate and fast paced, your body is able to perform with much more intensity which normally cannot be sustained for prolonged periods of time, and the moderate pace allows you to catch your breath to get ready for your next burst of high intensity.

A typical workout could look like (but isn’t restricted to) the following:

• A five minute warm up period to get things moving!
• Jog at a moderate pace for 1 minute.
• Sprint at full speed for 20 seconds.
• Repeat the jogging/sprinting process 6 to 10 times, depending on your fitness level.
• Cool down for 5 minutes.

The entire duration of this exercise session including your warm up and cool down should last between 15 and 20 minutes and it is not restricted to jogging/walking. You could alternate other exercises, as follows:

• Jump rope/march on the spot
• Cycling at varying speeds
• Burpees/march on the spot

The intense part of your workout must get the heart rate going while the moderate part should allow you to catch your breath, in readiness for your next high intensity burst. The main advantage of a high intensity interval training workout is that you will burn more calories in less time than you would by exercising at a steady pace for 30 minutes or more.

 The high intensity part of your intervals pushes your body’s metabolism higher, burning more fat than if you were moving at a steady pace. This alone is reason enough to do intervals rather than steady paced cardio!

High intensity interval training workouts should be combined with resistance (weight) training exercise for maximum results High intensity interval training should most definitely be an important part of your fat loss or body building program due to both the time and effective benefits achieved by doing so.

Interval Fat Loss Training: 7 Fat Burning Tips

7 Fat Burning Tips

August 30th, 2008 by Craig Ballantyne
Posted in Weight Loss

Summer’s just about over and I’m starting to hear a lot of excuses about why people are skipping workouts and eating crap again.

So here’s what I would do if I were you…and wanted to lose fat and stay lean over the upcoming holiday season (it’s never too early to start building healthy habits to avoid over-eating in the Fall)…

 

1 – I’d return to the program that has worked best for me in the past.

So let’s say that my best fat loss ever was 8 pounds in 4 weeks last summer…when I was eating right and doing 3 total body workouts per week followed by intervals.

Then I’d simply get right back on that program, pronto. Don’t worry about trying to set up some fancy program based on this research or that, just get back to what worked before.

 

Even better, if you have the TT for Fat Loss manual, then you should start back with the routine that worked best for you. For most people, it’s the Original TT workout, although you might gain more upper body mass with the TT2K3 workout.

2 – I’d replace all sodas and juice with Green Tea and water.

Eliminate all liquid calories. That’s something we can all EASILY do without.

3 – I’d eat at least 6 servings of vegetables per day.

If you are starting at just 1-2 servings per day, slowly work your way up. Vegetables will help fill you up, and they are important for fighting off cancer.

Don’t give me that, “I don’t like vegetables” speech. It might have worked when you were 8, but not now. Spend a few minutes and a few bucks in the produce department and you’ll find something you like.

4 – I’d snack on almonds rather than carbohydrates.

A research study from way back in 2001 showed that replacing carb calories with almonds lead to more weight loss.

I’d eat only lean protein sources. Etc. Etc. And this is what I do, everyday. Maybe a burger on the weekend, but other than that, I’d stick to the plan.

5 – I’d only do tough, total-body exercises.

Single-leg exercises, rows, difficult pushups, and total body abs exercises would be all I’d do. That and intervals.

In fact, all of the major exercises in the TT workouts are “total-body exercises”. If you don’t think that chin-ups and DB rows are total body exercises, then you aren’t doing them to their full capacity. Maybe you don’t have the total body muscle control to work your whole body with these exercises.

If you’re confused by what I wrote, go ask a truly experienced lifter, in person, and they should be able to show you how you can make all lifts “total body exercises”.

And you don’t have to drive to the gym to do the TT workouts. In fact, you could probably get a total-body TT workout done in the time it takes you to get to the gym and back.

6 – I’d keep trying to get stronger.

Training to get strong causes the greatest metabolic response in your body. That means, in less geeky language, that your body will burn more calories, and ultimately more fat, when you train to get stronger.

No more farting around with the high reps, low weight stuff. Leave that to the bad workout videos from the ’80s.

7 – I’d drop slow cardio and do only TT intervals.

You already knew that one.

BONUS Tip – I’d use Online Message boards, like the TT Member’s Forum, to get social support for fat loss.

Social support is proven to help folks lose fat,

Turbulence Training: Bodyweight Fat Burning Workout

Fat Burning Bodyweight Circuit Exercises

By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

When you travel, you worry about missing your workouts and eating poorly…So you must plan ahead for both (apples and almonds for planes, trains, & automobiles)…and bodyweight circuits for “no-equipment fat burning”.

And while I have bodyweight exercises that are just as hard as the bench press and barbell squat in one of my bodyweight workouts, today we’ll focus on replacing intervals with bodyweight circuits.

To do a bodyweight circuit…

a) Pick 3 lower body exercises

b) Pick 3 upper body exercises

c) Alternate between a lower and upper body exercise without rest, till you are done all 6 exercises

d) Rest a minute.

e) Repeat 2-3 more times until you are done 20 minutes

For example, this is a great circuit that doesn’t need any equipment

1) Prisoner Squat (12 repetitions)
2) Elevated Pushups (8 reps per side)
3) Single-Leg Deadlift (10 reps per side)
4) Close-grip Pushups (As many reps as possible)
5) Jumping Jacks (30-60 reps)
6) Cross-Body Mountain Climber (12 reps per side)

Whew. That’s pretty advanced…for a beginner, we’d slow it down like this and take some breaks between exercises…

1) Wall Squat (8 reps)
2) Kneeling Elevated Pushup (5 reps per side)
3) Lying 1-leg Hip Extension (8 reps per side)
4) Plank (30 second hold)
5) Jumping Jacks (5-10 reps)
6) Side Plank (15 second hold per side)

Safe travels, and of course, always check with your doctor before beginning a fat burning bodyweight circuit exercise program.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss

Interval Fat Loss Training:Fat Loss workout For Men And Women

300 Movie Workout
Fat Loss For Men & Women  

By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

The 300 movie workout is the talk of the fitness world. It’s helped actors chisel Greek Statue bodies while causing weight loss and calorie burning for the rest of us.

The 300 workout is legendary, having been featured in Men’s Health and on ESPN. Everyone’s looking for the 300 workout on the ‘Net. So I made mini-version of the workout for the average guy and gal, see those below.

But first, here’s how the original 300 Workout goes…but don’t try this at home…

a) Pullups – 25 reps
b) Deadlifts with 135lbs – 50 reps
c) Pushups – 50 reps
d) 24-inch Box jumps – 50 reps
e) Floor wipers – 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell – 50 reps
g) Pullups – 25 reps

And remember, there is NO scheduled rest between exercises.
Although eventually, you’ll slow down.

I tried this workout last week and managed to get ‘er done in only 19 minutes and 7 seconds. But what about a 300 workout for you?

Fortunately, this workout can easily be changed. Appropriate
exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 – still making for a total body challenge.

For example, you might do this 200-repetition workout – this is
great for a man with moderate fitness:

5 Chinups
20 prisoner squats
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight inverted rows

Optionally, you could do 100 reps of rope jumping to finish off 300 total reps.

An intermediate woman could do a 150 rep workout:

5 Bodyweight Inverted Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches

Add in 50 rope skips for 200 total repetitions – or 150 skips for a full 300.

Tough, but fair. So you can do your own version of the 300 workout and build your own Greek God or Greek Goddess body. Work with a trainer to come up with other ideas. And always, train safe.

Don’t train like this everyday. Just use one of these workouts once every other month as an extra challenge.

For your regular fat burning workouts, stick to the Turbulence
Training workouts for men and women. You’ll boost your metabolism, burn fat, and maximize your fitness so that you’ll be ready for your very own 300 test day.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss

Interval Fat Loss Training What It Will Do For You

What  Interval Training Will Do For You?

Whether you’re a novice exerciser or you’ve been exercising for years, interval training can help you jazz up your workout routine. Consider the benefits:

• You’ll burn more calories. The more vigorously you exercise, the more calories you’ll burn — even if you increase intensity for just a few minutes at a time.
• You’ll improve your aerobic capacity. As your cardiovascular fitness improves, you’ll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes — or the additional calories you’ll burn by keeping up the pace for the full 60 minutes.
• You’ll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine.
• You don’t need special equipment. You can simply modify your current routine.

Interval training is simply alternating bursts of intense activity with intervals of lighter activity.

Take walking. If you’re in good shape, you might incorporate short bursts of jogging into your regular brisk walks. If you’re less fit, you might alternate leisurely walking with periods of faster walking. For example, if you’re walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks.

Interval Fat Loss Training Effective and Efficient Workouts

Why Turbulence Training- Interval Training Works And Slow Cardio Fails

Turbulence Training works because of intensity and variety. After each
workout, you’ll burn more calories between workouts than you would between
slow (and boring) cardio workouts.

In each Turbulence Training workout, you focus on applying an intense
stimulus to the muscles. This creates “turbulence” in the muscles, and
requires a lot of energy to repair and replenish the muscles before the next
workout. And where does that energy come from? Your fat stores, of course!

The Turbulence Training workouts are based on two ground-breaking research
studies. In the first study, performed in the mid 90’s, Canadian researchers
compared interval training against steady-state cardio for fat loss.
Surprisingly, they found the interval training group lost more fat with less
workout time.

The results of the second study were also surprising, and looked at how
women respond to strength training. Each subject did two workouts. In one
workout, the subjects did a series of strength exercises for 12 repetitions
per set.

In the other workout, the subjects did the same exercises, but for only 8
repetitions per set. The researchers found the post-exercise calorie burning
was greater after the lower rep workout.

So based on these studies, Turbulence Training uses relatively low-
repetition strength training exercises followed by interval training. All of
this can be done in only 45 minutes, three times per week, cutting hours out
of a normal slow cardio fat loss workout program.

That’s why Turbulence Training is known as a real-world workout – one that
fits your lifestyle and gets results fast.

Now let’s look at the details of the workouts. The Turbulence Training
workouts focus on multi-muscle exercises, even when training the abdominals
(with movements such as Stability Ball Jackknives). The more muscles we can
work, the more Turbulence we can apply to the body and increase the post-
exercise metabolism.

The exercises can also be done at home, using only bodyweight or dumbells
and a bench or an exercise ball. This too is conducive to a busy lifestyle.
So if you only have time to train for 45 minutes, three times per week, you
can complete the Turbulence Training workouts in the comfort of your own
home.

Each exercise is paired with another exercise in a superset to increase the
workout “density” – meaning the amount of exercise performed in a given
amount of time. If you stuck with the traditional three straight sets
approach, you’d take twice as long to complete the same workout, if not more.

There’s also a unique twist to the Turbulence Training supersets. Each
exercise is paired with a “non-competing” exercise, meaning that if you work
your pushing muscles with the first exercise in the superset, you’ll work
your legs or pulling muscles with the second superset.

This allows an increased recovery time despite the increased workout density.

Rest intervals are kept to a minimum. However, the non-competing superset
pairings permit built-in recovery, again because you are not working the
same muscle groups with each exercise in the superset.

Each Turbulence Training workout also starts with a bodyweight warm-up,
rather than the traditional “5-minutes on the treadmill warm-up”.

The bodyweight exercises take your body through a variety of movement
patterns to help undo the poor posture generated by typical daily living. In
addition, this prepares the muscles and joints better for a total body
workout.

Following the bodyweight warm-up, the strength training workout begins with
specific warm-up sets for the first superset. The first superset is
characterized by the most difficult exercises, and often the most intense
training effort.

The second superset contains more moderate intensity, but higher volume.

And the third superset, if there is one, contains the highest volume and
lowest intensity, and generally use less complex exercises. By the end of
these three supersets, you will have trained the entire body (and muscles
you didn’t know you had!) in only 20 minutes.

The workout finishes with interval training, but for only 20 minutes. You
don’t have to do any more of those boring 45-minute cardio sessions to burn
fat. Instead, by using intervals, you increase your post-exercise metabolism
and burn fat during the recovery period.

If necessary, stretch the tight muscles after training. That completes the
45-minute Turbulence Training session. It’s “go-go-go” from start to finish,
but you’ll love it.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining

What Is The Best Diet To Burn Fat?

I have been studying nutrition information for years trying to find the best diet that burns fat, but it wasn’t until I stumbled across the results with personal experimentation in 2006 that I finally figured out the best way to burn fat with dietary changes.

In the past, I had tried high-carbohydrate diets (in the early 1990’s), high-protein diets (in the late 1990’s), and low-carbohydrate diets (in the early 2000’s). Each of them worked well for burning fat, but all had their drawbacks. The high-carbohydrate diet helped me lose body fat, but required a lot of exercise and also made me tired. The high-protein diet worked for fat loss, but required extra water intake. And the low-carbohydrate diet helped me burn belly fat, but I also had some tiredness on this program as well.

It wasn’t until I finally combined the best of all three diet plans into one that I experienced the best fat burning results, allowing me to go from my usual 10% body fat down to 8-9% body fat consistently. Plus, I was able to train at a very high-intensity, and was at my peak strength and fitness levels. In fact, some days I was able to train with clients as well, and do two workouts in one day because I had so much mental and physical energy.

The best diet that burns fat does not eliminate any nutrient. You could almost say that it is high in protein, carbohydrates, and fat. You take the best of the high-carbohydrate diet – an unlimited amount of fruits and vegetables – and combine that with the best of the high-protein diet and the high-fat, low-carbohydrate diet. For protein, you can eat omega-3 eggs, nuts, chicken, organic beef, and beans. For fat, you’ll get plenty of healthy fats from fish oils, the Omega-3 eggs, and the nuts (almonds, cashews, pecans, and walnuts). As you can see, the best fat burning diet is the high-whole, natural foods diet. Forget about anything from a bag or a box.

There are many things you need to remove to make this the best fat burning diet for weight loss. The first thing to remove is sugar, but that doesn’t make any fat burning diet. Sugar is a no-no for weight loss. Then you need to eliminate all the processed carbohydrates such as bread, breakfast cereals, granola bars, and pretzels – even if you think those are healthy, they don’t make the best fat loss diet – sorry!

You also need to eliminate protein sources such as processed meats, hot dogs, and hamburgers. Forget about the junk. Quit justifying it because you are the Atkins diet or because you are a bodybuilder that needs protein. The truth is you can survive without it, and if you want the best fat burning diet, that’s what you’ll have to do.

 

At the end of the day, you are only left with fat burning foods that are in their non-modified form. If it didn’t look like that in nature, it doesn’t belong on your plate. That’s why bread and breakfast cereals don’t make the cut. No matter how much whole-wheat is in them, they still have been modified. Stick with fruits and vegetables instead for your carbohydrate sources on the best fat burning diet.