Did you know that the weight loss industry makes Billions of Money in a year?
And do you know why? Well let me take you through...I'll take myself as an example..
I am 18 years old weigh 300 pounds. I am in high school and my life is miserable. One day I look at the mirror and get so disgusted at myself that I decide it's high time I start losing weight.
I am watching TV and I see, wow, great ADS...! The dude lose 40 pounds in a month? And oh look, that fat gal with a weepy face lost a 120 POUNDS in ONE MONTH..!!!
Oh man I am so tempted.. I am buying that right now.. Ring Ring..! I want this **** machine..!
Oooh yeah, next day it's right at my door step...! I challenge my mom, I will lose 3 inches in a month..!
One month gone, no change :(
Two months gone.. Lose half an inch :(
Mom is laughing at me.. Ha Ha, very funny..
What did I do wrong? The people in the AD seem to be getting six pack in a MONTH...!
Now I am watching TV again, and another AD goes on TV.. This is a breakthrough.. A PILL.. Finally, scientists prove to be useful..
Ohh I so badly want that pill... I buy it.. One month gone..
Change? Very BIG change....! I am now having side effects, I lose 10 Pounds and my face has got WIDER and my NOSE has gone LONGER....!
Damn it.. Now I got to go the doctor to get my FACE JOB and a NOSE JOB...!
This is an example...! See how you have spent for FOUR pieces of CRAP for just one mission.. FAT LOSS...!
Did you know that you can actually lose fat if you actually stick to it properly for atleast a MONTH..!
Yeah..Of course most of the TV ads are way too good to tell the TRUTH..! Well, some of them do..!
What you actually need to do is to follow a proper Nutrition Plan, and a Proper Workout Plan..! And most important of all, Motivation and Commitment.. It's all in your mind baby.. It's all in your damn mind..!
I was realy inspired by a video I saw yesterday, and it helped me realise, if you want to lose fat, then get your butt of the couch and get some sweating..!!
I'll share this video with you wear a simple SIX year old girl loses A LOT of POUNDS by following a simple Kellog's Zumba video.. I mean, PEOPLE.. Just look.. You get your butt moving and stay motivated is all you need.
It worked for me, why not for you... What do most of you do in the internet? Hunt for popular
diet programs, weight loss ebooks and so many other memberships in freaking place you don't
even remember, and you still ask, How to LOSE FAT?
I mean look at this girl.. It's inspiring..
Shame on you people if you have been doing what I mentioned above.. And for those who are new.. Let me give you a heads up with what worked for me. It's called Turbulence Training for Fat Loss.
It worked me is all I can tell.. To work for you? You actually need to get yourself out of that lazy couch and stay consistent...!
At least by now, learn my friends.. LEARN from this six year old kid.. MOTIVATION.. Your mind is your key to fat loss...!
There have been questions on how to work your bum, for a long time and I mean very long time.. This a video from my favourite fitness trainer, Craig Balantyne, Author of Turbulence Training.
The most popular question in the weight loss industry is the question, " How to lose stomach fat?" And "fast?"
Well, it's a mystery that has been dying to be solved, and fortunately it really has been solved. You will need very simple steps to lose stomach fat really fast, trust me, I tried it myself, and I was jumping up and down after three weeks, when I could actually see the curves of my six pack.
You see in order to actually lose stomach fat, you need to make sure, the overall bodyfat is low. You probably have heard this again and again. But I am still convinced to say that you HAVE to lose overall bodyfat.
And I am sure, you sure want to know how to get rid of that flabby arms, fat around back, fat thighs, and breast fat as well..
The following simple steps are guaranteed to help you lose stomach fat atleast by an inch or two in just three weeks. An inch or two? Disappointed?
Trust me, you will be looking real good once you see results, and you want to lose four inches? Continue it for another three weeks with added variation...
1. The first thing you need to do is get yourself motivated. This can be done by putting a really hot looking poster infront of your bed so that the minute you decide to hit the snooze button, you see the picture and reconsider the snooze button.
Why do I suggest you to wake up early. The fact is, in ordet to lose stomach fat fast, you are going to workout two times a day. That's right folks. TWO times a DAY.
2. Now for you morning cardio. Now you are probably pissed off because you would surely fall asleep while doing the treadmill or stationary bike for 45 minutes. And of course you will be lazy to get into your gym suit and and go to the gym. Guess what? You are only going to do 20 minutes of cardio or less.
You are not going to be doing any slow boring traditional cardio. You are now entering HIGH Intensity Interval Training. I can give you two options for HIIT but I am going to give you my favourite option. It's called Bodyweight Interval Training.
I chose this option because I have heard many people say that early morning cardio on an empty stomach will take away all that essential muscle mass in your body. And thank god I found about this GUY who actually gave me a glimpse of heaven.
With bodyweight training, you are going to burn very large amounts of fat for 24 HOURS straight and you are also going to gain very good amount of muscle.
A sample bodyweight training according to this GUY would be like the video below. Repeat this video thrice.
But as Craig mentions in the video, it is only an upper body workout, and believe me, lower body workouts are really intense. Since I followed the Turbulence Training 6 month Training manual to get my early morning cardio, that is what I am going to recommend to you too..
3. Immediately after your morning workout, have a glass of whey protein. It is hundred percent natural and not at all harmful for your body because its made from certain ingredients in milk.
Whey protein is highly important to help you lose stomach fat. And I mean very important, because it is pure protein with no fat or carb. Add 14g scoop to a glass of cool water and drink it. I usually prefer chocholate flavour. But there is also strawberry and vanilla.
4. Now comes a very important rule to lose stomach fat. You need to eat a minimum of six short meals a day. All your meals are going to be between 350 to 500 calories. And make my words, you need to have lean protein on every meal you have.
Protein is very important. It is going to play a major role in losing overall bodyfat. Lean chicken, Lean fish and whey proteing is all you need for three weeks. You want lean meat? Keep it low.
A Sample Diet Plan would look like this:
Meal 1 - Three Egg Whites + 2 Whole Grain Toast
Meal 2 - 1 Cup Low Fat Yoghurt with two scoops of Whey Protein
Meal 3 - One cup brown rice, 4oz chicken breast and a little bit addition here or there won't matter.
Meal 4 - A handful of almonds and a banana
Meal 5 - Large Salad with Mixed vegetables, 2 oz turkey breast, drizzle of olive oil.
Meal 6 - 1 cup free cottae cheese, 1 cup pineaple, 1 cup blueberries, 1 oz walnuts
5. If you have to be going for work, then you can workout after you come back home. There is no time choice in doing your second workout. But beware you need to have a minimum of 8 hours time gap betweeen you morning workout and your next workout. You second workout is a little more intense. And I mean really intense. It is only going to take 40 minutes or less, but I assure you, once you are done, you are going to be dripping of so much sweat, you could see right through your garment.
But for this, you need to have a pair of dumbells with adjustable weights. You are only going to be targetting major muscle groups in your body with compound exercises that will not only work your major muscle groups, but even the smaller muscle groups as well, This gives you a major shock to your body and you are successfully working your body to lose stomach fat fast.
You are going to do A followed by B and repeat that two times before going to the next. A good workout would look like this:
7. One point you should note is to never give up on anything. The workout I have provided above will help you for four weeks. But you need variation. Vartiation is a big key to help you not only to lose stomach fat, but also to get rid of all the fat in your body.
8. Very important thing you need to make sure is that, the weight training in step 5 is to be done for three days a week only. Example, Monday, wednesday, friday. Rest of the days, you are going to be doing bodyweight workouts in the morning as well as in the evening. Do this from Monday to Friday, and take rest on the 6th and 7th day.
Two days rest is a waste? Well, you have stressed your body to the maximum with these workouts. So you need to make sure you give your body enough rest to get stronger.
9. You are looking for the part where I say to work your abs right? Well, the fact is, I had purchase this video, that gives me an 8 minute workout for my abs, and mark my words, it really fires up my abs so hard, I end up in tears in the last set. I would give you the video for free, but it's against law, buy you can purchase it here, 8 minute abs.
The video asks you to do the ab workout everyday. But you are only going to do it for three days after your weight training workout.
This is just a sample of what actually lies infront of you. If you believe these workouts work, what if I told you, you can get the entire database of workouts from the book Turbulence Training. It's a huge database of workouts and also, you get a diet and nutrition plan. My diet sample is little different from it because copying from it is against the law.
I actually worship this book. Only buy it if you really want to. And I am sure you if you follow my exact plan, you can get results in three weeks, and also finally be successful in losing that stomach fat you always wanted to get rid of. To get the variation feel free to purchase this book and also visit TurbulenceTraining.Com to see if they still have that $180 bonues and damn that's a huge bonus.
"Ooh, i eat peoperly, but i don't seem to get rid of this tummy", "ahh, this pooch is realy pissing me off", "I work my abs everyday but this damn thing won't go in".. etc etc etc.. Blah Blah Blah people..
I suggest just one thing, "why don't you just workout".
This is the answer I get, "Man I hate working out", "I wish there was a pill", "I don't want to bulk up", "I DONT HAVE TIME"..
For god's sake people, say something if you want to do something about it.. If you can't do it, then SHUT UP..! I sound rude, I know but it really pisses me off when I hear people saying, I don't have time..!
Every morning you look at the mirror and see that fat all over body and you wish you culd get rid of it an instant.
Everytime somebody talks about going on a trip, you say, " Oh crap, this is gonna be embarassing".
You really want to lose that sutbborn fat? Then read my previous post on Five Hardcore Steps to Get Rid of Belly Fat. Also don't miss out the previous posts that are really inportant information. It will give you an understanding on what exactly you need to do, to lose that fat.
And for all of you who give stupid excuses for not working out, well, let's compromise. I am going to post 10 to 30 minute workouts with a few videos from here and there, that will help you to give you a boost into your fat loss journey.
If you can't do that, then BUCK UP, you are not grateful.
For those of you who wan't to do it, here's a start to a wonderful journey to long healthy life.
Surprise....! Below is a video from my favourite fitness coach, Craig Ballantyne, author of Turbulence Training[A Hardcore Fat Los Manual, not for the Faint Hearted]
All you need is your bodyweight, for beginners, One set of the entire workout is enough, and for average people, Try doing two sets or more.
Do this workout Three Days a Week for four weeks, and then decide, did you see anychange?
If you don't, feel free to comment. If you do, feel free to comment as well.
Well, can you tell me how to become the wolrd's richest man in one night? NO?
"Rome wasn't built in a day but it was built eventually." It is the exact same answer I can give you if you ask how to get rid of belly fat. Fat is not like a hard drive where it takes time to copy and but deletes in a zap. It is the opposite. Fat stores very fast but it is damn hard work to get rid of it.
Well, it's time you learn the hardcore way to lose the belly fat and get that six pack or the sexy sculpted ab you always wanted. I am going to show you 5 hardcore steps to get rid of belly fat in less time than you are promised in a gym.
Step 1: If you are confused about whether your goal is to lose fat or build muscle, then RIGHT NOW you're going to change your goal to Lose Fat. You will build muscle along the way.
Step 2: Always and Always, watch what you eat. Diet and Nutrition are like THE most important factor to lose belly fat fast. The amount of calories burnt needs to be higher than the amount of calories you take in. But that doesnt mean you need to eat less and starve. The Hardcore way is to eat 6-8 small meals of 300-400 calories througout the day. It's crazy but it is really efficient in losing fat fast.
Step 3: Add more protein into your nutrition. If you are eating 6-8 meals a day, don't forget to have a piece of lean protein on everymeal. eg: Lean Breast or Lean Meat or Protein Shake. This will accelerate your fat loss through the roof.
Step 4. Add Weight Training workouts three times a week. And by weight training I don't mean doing single movement exercises that only work your arms or your chest. But you are going to be doing compound supersets like Dumbell Squats, Dumbell Dead Lifts, DB Bench Press etc.. because your main goal is fat loss and targetting major muscle groups tend to use smaller muscle groups into the workout as well and this is the best way to fire up your Metabolism.
Step 5. HIIT - High Intensity Interval Training. After doing your weight training, immediately jump into your stationary bike or treadmill and do HIIT cardio for 20 Minutes. This can be done on days you don't do weight training as well. But if you want to get rid of that belly fat a little faster then try doing Intervals.
Research has it that doing weight training depletes your glycogen stores and then it starts using that stubborn fat for energy. This is good news. So once you finish your training, try to complete your intervals as well. This is a guaranteed way to help you get rid of your belly fat.
A Secret Step 6 - Always change your workout plan every 4 weeks to avoid falling prey to plateaus.
Now you have all understood the FIVE ultimate steps to get rid of belly fat. Let me summarise it for you. Fat loss is your primary goal, eat six to eight meals a day, add lean protein to every meal, weight training 3-4 days a week, HIIT for 20 minutes. Don't forget to change your workouts every four weeks.
Are you lazy to go to the gym? You want to workout at home? How about working out 45 min a Day, Three times a week, all that is need to not only get rid of your belly fat, but also get a sexy beach body in less time possible.
There are so many fat loss myths out there in "exercise-land" that I was hired by Men's Fitness magazine to write about one myth each month.
After all, by now you've probably heard that if you don't do 60-minutes of cardio in your fat burning zone on an empty stomach while Venus is in line with Jupiter, you'll never burn fat.
The problem with myths is that not only are they wrong and give false hope to millions of people trying to lose weight, but they also waste your time and mental effort.
I have also seen these myths used as justification for cheating on a diet, watching countless men and women justify their "treats" because they believe they are on some type of magical exercise program or nutrition plan.
I could go on for days about fitness myths, but I cut my list from 30 down to the Top 5 Fat Loss Workout Myths today. I'll save the other 25 for future newsletters.
Myth #1: You have to do cardio first thing in the morning on an empty stomach.
Relax. You don't have to hop on the treadmill at 4:30am every morning. Let's allow common sense to dictate when and how you exercise.
If you want to work out first thing in the morning, and I know that is the best time for many TT readers, by all means, go ahead and do it. There's nothing magical about this time - although it is often the only time many of day many people have to themselves.
We need to think "outside of the hour" of exercise and realize that calorie burning and fat burning goes on for 24-hours. Forget about the theories and look at the big picture.
It doesn't matter when you exercise - as long as you exercise intensely and consistently. Focus on relatively high-intensity workouts to increase your metabolism for as many hours after exercise as possible. That is best done with interval training and resistance training.
Myth #2: You have to do your cardio in your "fat burning zone".
Again, nonsense.
While you might burn a larger proportion of total calories as fat when you exercise in your fat burning zone, you burn fewer calories overall by exercising at such a low intensity.
When you increase your workout intensity and get out of your so-called "fat burning zone", you burn more total calories, and as a result, more fat.
In addition, the "fat burning zone" training doesn't put "turbulence" on your muscles...so you don't burn many calories in the post-exercise time period. But with interval training, you burn a significant amount of calories for hours after training, and that leads to more fat loss.
I've worked with hundreds of people that have avoided the fat burning zone while still managing to lose dozens of pounds of fat. The "fat burning zone" is one of the biggest fitness myths of all time.
Myth #3: You have to do cardio for 20 minutes before you burn fat.
When I hear this, I picture a fat-burning switch in my body that turns on only after I've been doing "cardio" for 20 minutes. But what if I only exercise for 19 minutes and 59 seconds? Are you telling me that I won't have burned any fat? That's ridiculous.
What if I did it on an empty stomach in the morning and in my target heart rate zone? (read that one sarcastically!)
I'll say it one last time. We need to be more concerned with our 24-hour metabolism, not how much fat or even how many calories are burned during the workout.
Myth 4: Drinking ice cold water will help you burn calories and lose fat.
Standing in line at the grocery store is a great place to pick up the latest fat loss myths. You'll also find this one all over the Internet.
This myth often comes along with some calculations showing that by drinking 8 glasses of ice-cold water you can burn 70 calories per day. I don't believe that actually holds true in real life. Regardless, drinking cold water is not going to burn any more fat off your body than drinking room temperature water.
Don't get me wrong, I strongly believe you should drink 12 glasses of water per day, but the temperature of your water won't have any effect on your overall fat loss success.
Myth #5: Adding one pound of muscle will burn 50 extra calories each day.
Uh-oh, now I'm cutting down a myth that supports my use of strength training in a fat loss program. But I have an obligation to set the record straight about this extremely prevalent myth (even though I just saw a big name fitness expert perpetuate this myth in a recent article!).
This myth sounds so good. Add a pound ouf muscle, boost your metabolism 50 calories. That doesn't seem out of line at all.
But do the math for a guy that puts on 30 pounds of muscle. Does his metabolism really increase by 1500 calories? Absolutely not. For an average guy, that would require his resting metabolism to increase from 2500 calories to 4000 calories per day. How would he be able to keep any of that muscle with a metabolism like that? He'd have to eat like a pig forever.
So when you look at the big picture, you can see this little myth start to fall apart.
That's not to say you should stop your strength training, but just don't use this myth as an excuse to cheat on your diet.
Bonus Myth: Negative Calorie Foods Cause You to Lose Weight
According to the "experts", a negative calorie food requires more energy to digest than it provides you when you eat it. And included in the negative calorie food list are apples and bananas.
So by this logic, I would actually starve to death if I had nothing to eat but apples (because I would have a net energy loss from eating a so-called "negative calorie" food).
There is no such thing as a negative calorie food.
It's a shame that people are out there promoting this stuff, and it's too bad that so many people fall for it.
Remember the old phrase, "if it sounds too good to be true, it probably is."
Instead, let the common sense fat loss principles apply. It's going to take consistent effort, working hard at your workouts and with your nutrition to get the results you want.
I guarantee you that Turbulence Training will successfully guide you to the fat loss you deserve and desire.
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
For beginners, getting into fitness can be intimidating and confusing. But it doesn't have to be that way. In fact, getting fit is one of the most straightforward tasks you'll attempt in the New Year. Fortunately, reaching your fitness goals requires only two things; discipline (that's up to you) and a set of simple guidelines (which I'm happy to provide).
First, you should arrange for a full physical examination from your physician. This is mandatory for people that have high cholesterol, high blood pressure, diabetes, or are obese. Once you have your doctor's approval to begin a fitness program, you should schedule a fitness assessment with a health professional at your gym.
While both of these are incredibly annoying, they are essential to your success and well-being. The benefits of a doctor's visit are obvious, particularly if you have one or more of the previously mentioned conditions but it also allows you and your doctor to discuss your lifestyle. Preventative medicine is far better than reactive medicine. Make your doctor part of your fat loss and health-building team along with the health professionals at your gym.
The real benefits of the fitness assessment aren't finding out how much body fat you have or how many minutes you can last on the treadmill, but rather getting a better understanding of your strengths and weaknesses. If you want to avoid injury and actually achieve your goals this year, get to know your strengths and weaknesses.
The next secret is to walk, don't run, to fitness success. If you want to pick up your University running workouts where you left them 10 years ago, that's fine. But I guarantee you won't last 10 days. And then it'll be a dreary 355 days until you're ready to try exercise again.
The hidden benefit of a good fitness assessment is that it will actually serve as a nice introductory workout to your return to fitness. It will buffer your delusions of fitness grandeur from the reality of what your body actually can do. After the fitness assessment teaches your body a lesson and awakens your muscles from their winter slumber, only then will you realize your limits that you must respect in subsequent workouts.
Goal-setting is the fourth secret to success (and not just in fitness, but in any area of life). It is much more effective to commit to a set of specific short-term and long-term goals than it is to routinely hope for weight loss each year.
Set realistic goals and remember to train within your limits. If you are currently sedentary and haven't exercised in months (or years), don't begin an advanced training program. Start with a conservative beginner program. Your belly wasn't built in a day, and neither will be lost overnight.
Limit your initial workouts to 1 set per muscle group. In week 2, you should be ready to add another set. And if you want to build up to 3 sets, then do so in week 3. Slowly increase the weight and stay within your desired repetition range. At no time should you be too sore to function. And runners should also heed this advice. Too much running will guarantee shin splints in the early going. Avoid running on back to back days for the first two weeks and keep the distance short. Sore muscles are guaranteed when you lift. So keep the volume low.
And now for 2 super secrets that will help keep you committed and consistent with your workouts and will finally help you lose fat for good.
First, build your social support team. Social support is the #1 factor for success for women in fitness programs, and is important for men as well. Support can come from your spouse, brother or sister, child, mom or dad, friend, neighbor, co-worker, personal trainer, or lifestyle coach. Don't try to go it alone. People respond better when they report to a person instead of a machine.
You also need to know that nutrition is the second most important factor for success in fat loss programs. That's why you don't need to train like a world-class athlete when you are starting to lose fat. Most of the fat you'll lose in the early going is because you have chosen to make better nutritional choices. And if you don't make better nutritional choices, even the best exercise program in the world isn't going to help you achieve your fat loss goals.
Nutrition is a lot simpler than you think. Don't over think things. See a nutritionist or listen to what your mother told you as a kid. Food choices should contain a large nutrient-to-calorie ratio. Dr. Phil (yes that Dr. Phil) calls this "High-Response Cost, High-Yield Nutrition". And follow this rule: Don't eat foods with added sugar or high-fructose corn syrup, but make sure to log your nutritional intake. This is a free website that allows you to track your calories, protein, carbohydrates, and fat.
The consistent use of these 6 secrets will help you achieve your fat loss goals this year. Make this year's fitness plan a strategic investment in your future health. The most efficient and effective way to lose fat in 2005 is with my Turbulence Training workouts - the choice of fitness professionals.
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 all over the Internet, 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
Men's Fitness magazine recently asked me for 3 of my best fat loss secrets. Since most times the magazines just don't have enough space to run my full tips, I thought I'd give you a more detailed explanation of my secrets here (plus a few extra bonus tips that I didn't send to the magazine).
Secret #1 - Focus on burning carbohydrate, not fat, during your
fat-loss workouts.
Sounds backwards, right? But not when you look at how I structure my workouts. Remember that Turbulence Training focuses on resistance training and interval training. Both of these use carbohydrate as the main source of energy. So it's obvious the workout is designed to burn carbohydrates during the training session.
I have no interest in you trying to train in your "target heart
rate zone" for fat burning (aka - the fat burning zone). The whole idea of a fat-burning zone is an over-simplified idea of how the body works during exercise.
Leave the inefficient fat burning zone to the mis-educated
trainers in the commercial gyms (that not surprisingly, also want to sell you a heart rate monitor so you can stay in your "fat
burning heart rate zone").
If you want to get the most results in the least amount of time,
focus on burning carbohydrates, not fat.
Why do my fat loss workouts focus on burning carbohydrate rather than fat? In order to burn more calories after the workout, that's why. When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights.
Alwyn Cosgrove calls this 'afterburn', and I call it 'Turbulence'.
By any name it gives you the same results - maximum
improvements in your body composition (helping you lose fat while gaining muscle).
Secret #2 - Use a range of repetitions in your strength training
workouts.
In order to train more muscle fibers and burn more carbohydrates, I have clients use a range of repetitions within the same workout. My workouts now use 6, 8, and 12 reps per set in order to work the muscle the most effectively.
This will burn more carbohydrates and promote as much muscle growth as possible when you are keeping the calories low.
Secret #3 - Use the stationary cycle for interval training.
I choose the stationary bike for intervals whenever possible
because cycling against a resistance can help maintain muscle mass.
Cycling against a resistance also allows you to perform a large
amount of mechanical work, and that is a key determinant of the Turbulence in my training.
But please note: I don't use low-intensity, fast pedaling
'spinning' intervals as I'm convinced that the hard, resistance
based intervals are more effective for fat loss. My clients only
cycle against a strong resistance in their intervals.
I really like the bike, but there are many other ways to do
intervals. Use what works for you, but if you are at a plateau, try the bike.
Secret #4 - Increase meal frequency
Okay, so this isn't really a secret to anyone that has read about
fat loss. But a 2005 study from the American Journal of Clinical
Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.
Combine an increased meal frequency with an increased protein and fiber intake, and you'll see your body composition improve rapidly.
If you need more nutrition help, then you'll love the new
Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D.
See below for more details...
Secret #5 - My Synergistic Turbulence Training Workouts
My Turbulence Training Fat Loss workouts are fast becoming the most effective way to burn fat, build muscle, and get lean. The synergistic strength training-interval training workouts are
efficient and effective - getting you in and out of the gym in
under an hour.
Here are some tips that you can use for an advanced training phase
- use these tips for 2 weeks then return to your normal training
schedule:
a) Add 10 seconds to each interval but maintain the intensity
b) Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening (if you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening)
If you are advanced, you can use squats, pushups, and bodyweight rows for your circuit.
If you are a beginner, you could use lying hip extensions, modified pushups, and stick-ups.
c) Add an extra set to each exercise in the first superset you do
in each workout.
Again, use these three tips for an advanced fat loss period of two
weeks, then return to a normal training schedule.
But always stick to the best fat loss nutrition plan possible.
If you have any other questions, just let me know.
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
