::Awful Truth About Fat Loss::

Herbal Diet Pills - Some Important Pointers

2009-03-01T13:11:00.000+05:30

Herbal Diet pills are unsurpassable when compared to artificial appetite suppressants when it comes to rate of absorption and bare minimum side effects. These weight loss supplements contain natural extracts that increase metabolism, promote digestion and treat constipation. In spite of these advantages, the labels on herbal diet pills do indicate that you should not replace normal food intake as essential nutrients can only be supplied by a well balanced diet. For losing weight it is important to take a diet that is low in calories. How to Use Herbal diet pills are usually taken randomly without consulting a doctor or a herbalist first. The very structure and specificity of such products allow for their administration by most people, as long as the instructions on the package are followed step by step. Herbal diet pills are different from the diet pills prescribed by the doctor in terms of ingredients and administration features; yet, for both cases, the recommended dosage should always be respected. Since the herbal diet pill market is not standardized yet, the market is stocking up with poor quality products. Therefore; you must do some background research on the products you wish to buy to avoid impairing your health. By becoming aware as consumers, you can then distinguish unwarranted claims and prevent being victimized by fake products.

Try Proactol review and Hoodia Gordonii Plus. They are extremely famous in the weight loss market and fail to have a bad reputation like the cheap products out there.

The risks of herbal diet pills

Though some products have been administered for years by thousands of people around the world, it has only recently been revealed that some of them brought about very serious side effects. This is the case with ephedra, an ingredient of many herbal diet pills that is now reported by the American scientists to cause high blood pressure, seizures and strokes. The “all natural” label of herbal diet pills makes users feel safe because they have the feeling that they are actually losing weight naturally. Yet, lots of dangers lurk behind the “all natural” epithet. Therefore, before starting using any herbal diet pills have a look online and search for the list of banished herbal ingredients in weight-loss formulas.

If you do not wish to take a risk with diet pills at all, check out FatLoss4Idiots. It is a web based diet generator program that designs menu plans based on a calorie shifting system that has been scientifically proven to boost fat loss results in a very short period of time.

2 Powerful Testaments to Build Lean Muscle With Additional Fat

2009-03-01T13:10:00.000+05:30

In order to build lean muscle mass fast, you should know some key facts first. The "I don't want to get huge" concept is quite popular amongst 90% of the population outside the weights room. Apparently, they have the impression that one could look like Arnold in just a few weeks. WRONG! Have you got any idea how tough it can be to even add one pound of lean muscle? You can't get the strength to lift more weight than your limit unless you are high on supplements or drugs like steroids! If you are still reading this article desperate for a way to grow more muscle without watching the increasing fat levels rise at the same time, then you probably know how hard it can actually be. Let's continue to the main focus of this article Progressive Overload If you wish to NOT stay consistent with the current physique you have, then put on some more discs to your dumbbells and barbells! The muscles need to feel the destruction and consistent improvement in future threats to get the urge to start growing in size. Imagine your muscle as a system developed by your body as a means of survival. In order to prevent future tissue damage from the intense workouts you do, your body makes sure to rebuild your torn tissue (from previous workout) with additional muscle mass in the damaged regions. What is going to be your next step? You get more reps done in the same sets, or do more sets with the same set, add more weight in the same sets or simply reduce your rest periods to get the same workout done in less time! Challenge yourself. Compete Without Yourself in Each Workout!

Do you want discover a special mixture of progression techniques that has helped hardgainers put on muscle mass in very short periods? Read this Optimum Anabolics review for more information. Sneaky Tip 1: If you really want to see faster results, stick to compound movements like the Dead lift, Barbell Squats, Chin Ups, Pull Ups, Weighted Pushups, Bench Press etc… These movements tend to utilize most of the major muscles in your body. The greater the damage you cause to your muscles, the more your muscles tend to grow. Sneaky Tip 2: The Deadlift is by far the best muscle building exercise I know so far. Adding Deadlift to the beginning of your workouts can produce tremendous growth to your muscles since this one move works the entire body.

Curious to know more powerful muscle building exercises with advanced variations to see faster results? Check out this Muscle Gaining Secrets review for more information. Go Crazy With Food But With the Right Food! You are probably aware of the mere fact that in order to put on more muscle mass, you should eat like a maniac. Dig up all open spaces in your house or appartment and clean up all food in sight. You eat whatever the food you see on sight. WRONG! Give your body what it "really" craves to help muscle recovery and growth. It's not right to believe that the muscle gains can be improved by chugging on junk, deep fried and processed food like Chips, Cheese etc... Why does your body craves such? It can be added up with those supplements. You want to grow muscle the natural way, eat the natural way. Stay away from processed food. Hog up on healthy organic foods like whole grains, fruits and veggies, nuts and healthy fats, lean protein etc... they tend to help grow muscles than make you fat. Sneaky Tip 1: Eat your largest carb loaded meal immediately after your workout. The muscles turn into sponges ready to absorb anything you feed it to speed up the rebuilding process. Sneaky Tip 2: Cut back on starchy carbs on the day you don’t workout. You are not expending energy on these days, so it recommended you stick to one or two meals with carbs like whole grain rice, bread or oatmeal, and the rest of the day, just stick to fruits and vegetables.

Are you interested in learning more about cut throat diet and nutrition techniques to build muscle mass fast without the at? Then read this review of Burn the Fat Feed the Muscle to get what I mean.

Does Fat Loss 4 Idiots Really Work?

2008-11-07T14:30:00.001+05:30

Does Fat loss 4 idiots really work? It is a very burning question among almost everybody who visits the website for the first time being spoon fed with that entire calorie shifting crap! Of course I said crap may make you feel assured that Fat loss 4 idiots does NOT work, but read on to get a little more detail on why I said crap! Fat loss 4 idiots is an online diet generator that shuffles up diet plans from a list of food choices that YOU have to pick from. It is not complicated at all once you take a look at the program. You get over 70 food choices split up in two columns and you have to pick 15 MINIMUM from each side. The food choices are not bad at all. They contain turkey sandwich and stuff as well. Once you have chosen the food list, all you have to do is click and see you ready made meal plan for the next 11 days! No cheating whatsoever in this diet! If you follow according to plan, Fat loss 4 idiots WILL WORK! I’ve tried it although I did hate the diet a lot. I couldn’t enjoy the meals at times since all I had to eat were vegetables and fruits with no meat, or nuts and stuff. It got frustrating for me, and that is why I call it CRAP! My sister on the other hand swears by it since she says it’s the whole reason she was able to fit into her favorite dress for the high school reunion. Let’s hope you fit into your dress too.

Getting Super Lean With Diet and Nutrition

2008-07-01T14:46:00.000+05:30

In order to burn fat effectively, you need to eat the right foods at the right time. By doing so, you are able to maintain a very high level of metabolism. What kind of food should you eat and how often? That depends on the goal you wish to achieve. In order to get lean, you need to eat 500 calories less than maintanance level and feed your body every 2 to 3 hours. Failing to do so will only damage your metabolism by tuning your body into starvation mode where your body ends up storing fat rather than using it for fuel. You really do not want that to happen. I read this review on a caloric shifting weight loss program called fat loss for idiots which you might find interesting since it claims that help you lose a lot of weight by simply manipulating what you eat

Yes, You CAN Gain Muscle & Lose Fat at the Same Time

2008-03-23T12:06:00.001+05:30

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? Do only what you need to do and then get out of the gym. Don't live in the gym, Craig Ballantyne, CSCS, MS 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

Craig Ballantyne's - Turbulence Training

2008-03-07T23:34:00.006+05:30

Turbulence training is a total body fat loss routine written by certified health and fitness professional, Craig Ballantyne, who writes articles for the Men’s Health Magazine, the Oxygen Magazine and many other places.

Turbulence Training is a complete body training program that provides focus on both aspects of fat loss, the diet and the workout. The workout routine was designed for busy people in mind who have no time to wait for others to finish their workout at the gym. This means, that workout are super effective and super intense so that you can get great results within a very short period of time.

If you have tried other fat loss workouts in the market, you will find the Turbulence Training totally different. These TT workouts follow the super set principle with slow controlled repetitions at specified tempos. This total formula is what makes TT so effective and intense.

If you aren’t aware of, Diet is the godfather of fat loss. It doesn’t matter if you workout, Diet is all you need to get your metabolism elevated so that you can get lean in no time. Furthermore, Craig claims that if you combine effective diet with super intense workout sessions, you will literally boost your metabolism and give an effect that Craig calls Blowtorch! This will help you burn more fat super fast while keeping your body to guess when you change your workouts every 4 weeks as instructed in the TT manual.

If you are looking for complete body training workouts that are super effective for fat loss, then turbulence training is exactly what you are looking for.

CLICK HERE to get more information on Turbulence Training

Fat Burning Furnace Review

2008-02-27T21:55:00.012+05:30

Fat Burning Furnace is a total body fat loss routine published by a former overweight, Rob Poulos, who now owns Zero to Hero fitness.

If you take a closer look at the Fat Burning Furnace program, you will realize that it provides equal focus on both diet and proper exercise which is the real key to quick and simple fat loss. The program is designed to burn total body fat with short intense workouts that take you only 25 minutes sessions, 3 days per week.

The workouts are designed to be complete in only 20 minutes but the intensity of these exercises are above ordinary levels. Rob has chosen multi limb exercises that work multiple muscles at the same time. This gives an extra boost to your metabolism while giving pumps to several muscles groups at the same time.

When it comes to diet and nutrition, Rob has gone back to the basics of eating frequent meals with high fiber carbs and lean proteins in every meal. The special feature that makes Fat Burning Furnace more easy to follow is that Rob has clustered the most common food items in to their relative categories so that you can easily create your own diet plans by just looking at the clean table.

The contents of the Fat Burning Furnace follows recommended total body fat loss training principles and has worked for 1000's who have followed this blueprint. If you at any time with eight weeks feel unsatisfied with this program, you can easily get a refund credited to your account within 2 days.

CLICK HERE to Order Fat Burning Furnace Today!

Turbulence Training Review – Does it really cause Turbulence?

2007-07-04T23:20:00.004+05:30

When I first heard about Turbulence Training, I said to myself, "Oh No!" another workout program with rehashed information trying to pull cash out of the people's wallets.

Well actually, I heard about this product from another fitness expert, Nick Nilsson. He sent me a mail saying how great this product is and how it promises that you can blowtorch your body fat using nothing but your own bodyweight.

Now that is something..! I mean, so far, the only stuff I kept hearing was, do bench press, do squats, do curls etc.. But nobody has ever said that your own body is the best gym in the world and that there are various forms of pushups and squats that can crank your body to the max.

This grabbed my attention and being a fitness fanatic myself, I HAD to purchase the Turbulence Training book myself, and being the type of guy who wants everything, I purchased the $69.95 package that contains both the original Turbulence Training Workout and the 6 Month Bodyweight Training manual.

I just brushed through the workouts to get familiar with them, and the following things were what I really love most in this guide:

- There are pictures showing precisely how to perform the workout - The exact speed at which you should perform the repetitions - The exact number of reps and sets you are required to do - A readymade meal plan with awesome recipes that I am in love with ;) - A whole hearted support by Craig Ballantyne. He never forgot to reply to my mails. - It takes a maximum of 45 minutes per session and you only need to do it 3 times a week.

Those are just the top of the cream. When I start following the program, I noted two things that he mentioned was very important,

- Always change your workout every 4 weeks, making your body confused all the time, so it keeps burning fat.

- Supersets using compound exercises create maximum turbulence in the body for fat loss.

So did Turbulence Training fill the promise it made with such hype in the sales letter? You bet it did. Actually the product is over delivering.

This guide has workouts routines for individuals ranging from beginners to advanced fitness trainers who have praised Craig Ballantyne for creating workouts that they personal find it hard to complete.

I personally was following the Burn the Fat Feed the Muscle Guide for a very long time, and though I was having success with it, I was having a hard time planning workouts that could keep breaking my plateaus.

And here it was, Turbulence Training. I started with the Original 2K2 Workout which is after the Beginner and Intermediate level workouts, but unfortunately I had to get back to the intermediate level workout because the original workout looks easy but was impossible for me to complete.

Unfortunately, there were two things I do not like in Turbulence Training;

- It comes in PDF format so it is instantly available to download once your payment is made. This is a problem because a guide with so much precious information needs to be in print to be followed through easily

- I sweat more than I would if I did two hour workout at the gym. ;)

So who is this product recommended for?

If you are one of those who believe in the "No Pain No Gain Rule", and are willing to follow whatever you are told to do without hanky panky, then this is the perfect program for you.

On the other hand, if you are one of the lazy type folks who just wish your belly fat disappears while you are doing nothing, then I recommend you go get a liposuction or start drinking some pills [which will make you more fat eventually].

And finally, what are the requirements for this program? In other words, what tools do you need for this program?

The requirements are as follows;

- A pair of dumbbells and, - A chin-up bar [Optional]

- Your Own Bodyweight.

Verdict: Highly Recommended. Don't forget to buy extra Ink Cartridges. ;)

==> Click here to visit www.TurbulenceTraining.com

Get Rid of Belly Fat Fast - 3 Deadly Things You Must Know When You Are Trying To Lose Belly Fat

2007-06-17T19:43:00.004+05:30

How many days more do you want to go by where you wake up every morning and look at the mirror just to see that overhanging belly that never seems to go in? Have you ever wished to just chop if off once and for all?

How many times have you got upset when you couldn’t buy a nice pair of jeans that fits your size?

You need to forget the idea of a thousand of crunches. I bet that even if you do a million crunches, you are going to get the same slow result as doing a hundred crunches. So don’t waste your time and energy in something that simple won’t work.

Getting flat abs is every man and woman’s dream, in their consciousness or at least in their sub consciousness. And that dream of yours can very soon become a reality if you follow the following steps I have outlined in a simple and easy to follow system.

# You need to think big.

If you are working to get rid of belly fat ONLY, then you have to understand that every time you lose a pound of fat in your belly, another pound of fat falls into your belly from another part of your body.

This shows that you have excess fat. And if this is the case, you can’t get rid of belly fat by simple ab crunches. You need to work on getting rid of fat from all over your body. This means, you need to do more resistance training that works your entire body.

# You need resistance training.

Since you goal is to get rid of belly fat FAST, the best exercises to perform are ones that can turn your body into fat burning blowtorch. And what are these exercises called? Compound Exercises.

Compound exercises, to be simply put, are single exercises that target many muscle groups all at once.

Example: The Famous "Pushup", targets the biceps, triceps, chest, back, shoulders, and the abs. The Powerful "Dead lift", targets the thighs, quads, buns, abs, core, traps.

Let’s compare:

Bicep Curl targets the biceps. Tricep Kickback targets the triceps. Leg Press targets the quads.

You can get a hardcore fat loss workout in less than 10 minutes if you choose the right compound exercises.

If you want to get rid of belly fat fast, you need resistance training, and the fastest resistance training exercises that can speed up the goal to losing belly fat and getting that nice set of abs is compound exercises.

# You need a proper Diet and Nutrition plan.

Did you know that diet and nutrition accounts for 80% of your body fat system? If you want to get rid of belly fat fast, then you need to:

=> Eat more often, a minimum of 6 short meals a day.

=> Have a portion of lean protein in every meal. This could be a protein shake, chicken breast etc...

=> Eat breakfast like a king, and dinner like a peasant. This means, you need to eat less in your dinner than you eat in your other meals.

=> Like parents always say, always eat your green vegetables.

=> Try to have a glass of green tea after every meal. This helps control your hunger.

=> Drink a minimum of 10 glasses a day.

=> Keep sugar levels low, but not too low, you need a little sugar to keep your system active. No wonder eating too many chocolates makes us hyper active.

=> Never let yourself to starve. This trigger’s fasting inside your system, and starts storing more fat instead of burning them.

If you want to get rid of belly fat, then you really have to follow the diet and nutrition plan. It is the most important of all factors. Even if you skip the first three factors, Diet and nutrition can help you achieve 80% of your fat loss goal.

So, to sum it up, three things are crucial if you want to get rid of belly fat fast. You need to lose fat from all over your body, perform more compound exercises, and an optimized diet and nutrition plan.

Abi Shaan has suffered from excess fat for many years. After 4 years of trial and error, he has finally learnt how he can blowtorch his bodyfat in just 10 minutes a day!

==> Click here to find out how he did it...

The Evolution of Cardio

2007-05-01T11:25:00.001+05:30

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

I've been meaning to write this email for a long time. Today I'm
going to give you the story of how I solved the problem of getting an efficient and effective fat loss program finished in 45 minutes. Essentially, how I invented Turbulence Training.

And then I'll end with a sample TT workout for you...

But first, let's take a trip down memory lane to the winter of
98-99. I was but a lowly grad student, studying the effects of
androstenedione (the supplement taken by the might Mark McGwire during his record-breaking home run quest in '98).

In my study (which was published in the Canadian Journal of Applied Physiology for any science nerds like myself out there), we had guys use the supplement and go through a couple of weight training sessions. By February of '99 I was stuck in the lab, analyzing the blood samples using some fancy radio-active isotopes.

And when I say stuck in the lab, I mean STUCK. I'd get there at
7am, and record my last data point at 11pm. Sixteen hours of
mad science. And if I wasn't there, I was downstairs in the
medical library, studying papers on testosterone and training.

Now coming from a very athletic background, this sedentary
lifestyle didn't sit well with me. But there I was, studing for a
degree in Exercise Physiology and left with no time for exercise.
Or so I thought.

Fortunately, I actually had a 50 minute window once per day of
"down-time" while the lab's gamma-counter analyzed blood samples.

That left me 50 minutes to get to the gym (5 minutes across campus) and get a workout in the remaining 40 or so minutes. I knew that if I applied my studies to the workout, I could get maximum results in minimum time.

As a former athlete, I knew that I had to find a way to stay fit
and to avoid the fat gain that comes with working long hours in a
sedentary environment. And I also had to stay true to the
high-school bodybuilder I once was, so there was no way I was
willing to sacrifice my muscle to one of those long-cardio, low
protein fat-loss plans that were popular at the time.

Instead, I had to draw on my academic studies and my experiences working with athletes as the school's Strength & Conditioning Coach.

I knew that sprint intervals were associated with more fat loss
than slow cardio, and I knew that you could also increase aerobic fitness by doing sprints (but you can't increase sprint performance by doing aerobic training).

So clearly, intervals were (and ARE!) superior to long slow cardio.

I had seen first hand the incredible results of sprint intervals in
the summer and fall, as the athletes made huge fitness improvements and shed winter fat in a short time using my interval programs. I knew that intervals had to be the next step in the evolution of cardio.

The biggest benefit of intervals? A lot of results in a short
amount of time. I knew that I only had 40 minutes to train, and
therefore I could only spend 15-20 minutes doing intervals.

Now onto the strength training portion of the workouts. I knew that a high-volume bodybuilding program wasn't going to cut it - I just didn't have time. But in the past year I had read so many lifting studies, that I knew exactly what exercises I needed to do to maximize my lifting time in the gym.

Those exercises were standing, multi-muscle, movements such as squats, presses, rows, power cleans, and plenty of other standing single-leg exercises. I knew that those exercises would bring me far more results than those people sitting on machines would ever achieve.

And I also knew that I had to lift heavier than the average Joe or Jane Gym-goer lifts. I just knew that doing lighter weights and high-reps wasn't going to cut it. And a research study from 2001 later showed that I was right - when women did 8 reps per set, they had a significantly greater increase in post-workout metabolism than if they did 15 reps per set.

So I had my plan. Bust my tail over to the gym, through the cold, dreary Canadian winter afternoon, and do a quick but thorough warmup (specific to my lifts - none of that 5 minutes on the treadmill waste of time).

Once I got through the warm-up, I did as many sets as I could in the remainder of the 20 minutes for strength training.

At that point, I knew that supersets were the only way to go if I
wanted to maximize the number of sets I could do...so the
non-competing superset of Turbulence Training was put in place.

By non-competing, I mean that the 2 exercises in the superset don't interfere with one another. So you can use upper and lower body exercises together, or pushing and pulling exercises. Just be careful not to use two grip-intensive exercises together in a superset - otherwise, one exercise will suffer, if not both.

And then I followed up the strength training with intervals, as I
knew these had to follow the lifting, otherwise it would not be the correct exercise order. Remember, intervals first leads to
premature fatigue. Lift first, cardio later. Forget that old wives
tale about doing cardio first to burn more fat. That's junk.

You know, I remember the exact day and exact workout that this all came together into the Turbulence Training program. It hit me as I was finishing my intervals. I knew I had found something that was like fat loss magic.

Unfortunately, I couldn't find a way to put it in a pill. But I've
been able to put it down on paper in all of the TT manuals.

The exact workout I used that day went like this...

Warm-up
1 set of Bodyweight Squats
1 set of pushups
1 set of Squats with the empty bar
1 set of light dumbbell chest presses
1 set of moderate weight barbell squats
1 set of moderate weight dumbbell chest presses

Strength Training Superset #1
Barbell Squats paired with Dumbbell Chest Presses
3 supersets, aiming for 8 reps per side per set

Strength Training Superset #2
DB Rows paired with Barbell Forward Lunges
3 supersets, aiming for 8 reps per set

Stationary Bike Intervals
After a warmup, I did 6 intervals of 45 seconds work and 45 seconds rest, finishing with a cool-down.

And from that point in time, I've tried to share this and all the
other Turbulence Training workouts with as many men and women as possible. The same men and women that I would see day-in and day-out performing the same ineffective slow-cardio fat loss programs, and not making a darn change month after month. And every day they would see me, soaked in sweat, feeling great and looking lean, and finishing another TT workout.

Eventually I noticed these other men and women weren't around as consistently as before, and then soon enough they would drop out completely - after all, they weren't getting results with their slow cardio and aerobics classes (yep, those were still around in '99!).

And so here we are today...thousands of TT users later, with
national fitness magazines like Men's Health, Men's Fitness, and
Shape spreading the good word about Turbulence Training.

Thousands of TT users, dozens of personal trainers, and even
several national fitness magazines all agree with me, Turbulence
Training is the #1 way to fast fat loss.

Thanks for being a part of the TT Lifestyle Revolution, and for
sharing this new and improved fat loss training and cardio system with the world.

So when you see someone frustrated with their ineffective fat loss program, tell them there is a better way. It's research-based, efficient, and most of all, effective. And yes, it goes against the crowd. But it works.

And it's now better than ever,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Don't know where to start?

If you are a beginner, start by reading Dr. Mohr's nutrition
guidelines...eating properly will be the biggest factor in your
early success.

Beginners should also start with the Introductory TT workouts to prepare their muscles for the upcoming intense training.

For others, it's best to start with the Intermediate Level TT
workouts. If those aren't enough of a challenge, you can move onto the Original TT workout and follow the 16-week advanced program right through.

If at any time you need a break, try the TT Bodyweight 4-week plan.

And then finish off with the bonus programs to cap off a full 24 weeks of Advanced TT fat loss workouts.

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

Technorati : burn fat, cardio, exercise routine, fat loss, intervals, lose weight, nutrition, weight loss, workout

The Crazy Ass 300 Workout finally shown with the right steps..

2007-04-20T11:54:00.000+05:30

This is why I follow Craig Ballantyne as my main Guru.. You see, he always comes up with new ways and workouts to get different people to achieve their dream goals.

This is the oh so popular 300 workout that has taken the fat loss blogs by a storm so I thort I'll put it in mine as well.

Jealousy can actaully help you lose fat...!

2007-04-19T11:49:00.000+05:30

If you have not watched the movie 300 yet, I think it's high time you watch it. My jaws just dropped wide open when I saw the greek warriors. Damn, they all have awesome and I mean AWESOME abs, especially the King.

Yes that's right, look at how he looked before he was chosen for the movie, and look at it now. Woho..!

I was terrbily shocked, because I know I am motivated when it comes to fat loss, but this just sent my motivation pulse through the roof. In simple terms, jealousy..!

It's like, man I wish I had those Abs..!

And guess what, when you are jealous of someone else's abs or body, you are either motivated to get a better body than that or you are depressed that you work so hard but never get that kind of body.

I choose the former because, I am a positive guy and for me, motivation is the key to fat loss.

Positive jealousy = motivation.

So my dear readers, GET JEALOUS..!

Technorati : exercise, muscle building, workout

How to kill yourself when trying to workout..!

2007-04-19T11:42:00.000+05:30

Its true.. Workouts can be brutal.

For example, do not workout at home with a giant barbell. If you do, always do three reps less than failure because I am talking from experience.

Imagine that you are bench pressing a very heavy bar and all of a sudden you are one rep less then failure, your shoulders and arms are so fatigued now, you can't push the bar up to place it back on the rack.

Yeah, you guessed it, the bar will be on your nect or hanging on your chest while your feet are sky high in the air trying to send momentum to lift the bar back up.

And that is exactly why dumbells or bodyweight exercises are recommended workouts if you are doing it at home..!

Technorati : exercise, muscle building, workout

How to lose stomach fat: A 7 Day Ultra Fat Loss Plan

2007-04-03T00:28:00.001+05:30

How many times have you looked at the mirror and promised yourself that one way or the other, you are going to get rid of your belly fat no matter what..! If you keep promising yourself that same thing everyday, and do nothing about it, then I am ashamed to say that you are a HYPOCRITE to your own body..!

Embarrassing to realize that I am actually talking about you? I know you must be thinking, "How the hell does he know what I do?"

Well, for your information, I was once a hypocrite myself.. And after a long year of embarrassment at college, I finally decided to something about it..

Everything you do from the time you wake up in the morning till the time you fall asleep at night.. What do you think? Do you actually DO it? Or is it DONE for you?

Let me be more clear.. For example; Breakfast: Are you going to use your hands and your energy to actually put the food in your mouth and chew it? Or are you simply gonna walk from home and on the way your stomach gets filled automatically with nutrition rich breakfast with no effort from you or anybody in that case?

I don't think so... Nothing in life is automated...! Even computing is not automated, it runs on given instructions and still needs to be interfaced by a human.. THEN WHY ON EARTH do you think that you are going to lose stomach fat all by itself simply by looking at it everyday in the mirror and promising yourself that you are going to get rid of your belly fat once and for all?

IMPLEMENTATION..! You need to take ACTION..! NO ACTION = NO RESULT

No that I have got the main part clear, I will give you a clear 7 day plan to get yourself a kick start on your fat loss journey. [Please note that your goal is now FAT LOSS and not WEIGHT LOSS].

Day 1: Plan yourself on a nutrition rich diet consisting of 2000 calories divided among 6 meals for the day. Go to the grocery and get yourself loads of lean protein and fiber rich food. Also get yourself a dozen cups of yogurt and a jar of whey protein. Its gonna give that ultra boost for fat loss.

On Day 1, you are going to do a very intensive training that will sweat your clothes off and probably make them see through. The workout plan is available in my previous article which gives you a video if you are unaware of a HIGH intensive workout.

Day 2: If you have a stationary bike or a treadmill, that would be great, but if you don't that is ok, because today you are going to do HIIT. In other words, High Intensity Interval Training. . Be it with a machine, but if you don't, grab yourself a pair of track shoes, because you are going sprinting. This is a major necessity to give you a major boost to losing stomach fat real fast.

And it takes no more than 20 minutes.

EG: Jog for 5 minutes to get your blood running all over your body.

1A Run as hard as you can for 1 minute

1B Jog slowly for one minute to catch your breath.

Repeat Set 1A + 1B, 6 times

Jog slowly for three minutes as a cool down.. Do some stretching and go have a glass of protein shake.

Day 3 and 5: Repeat Day 1 workout.

Day 4 and 6: Repeat Day 2

Day 7: REST.

Remember, just because you want to lose stomach fat or your "belly" fat, that doesn't mean you work your body everyday like a machine and also doesn't mean you treat your body like you a gem..!

Workout and Rest is very important. If you don't get enough rest, you are sure to fail in your mission to lose your stomach fat.

And no matter how much workout you sweating your pant so hard you even make them transparent.. That doesn't mean you are achieving your fat loss goal. To achieve that beautiful sexy six pack and to get a very low overall body fat percentage, NUTRITION and PROPER DIET is like the original engine and the supplementary engine to your fat loss goal..

Workouts are just the waxing and the polishing and the modifications to your body..

Talking from experience, you are going to feel really lazy to do the workout most of the time, but if you don't take action now, you can feel distressed the rest of your life. So get your butt of the couch and TAKE ACTION...!

Remember, a car with a full tank will not burn fuel if it stays in one place, the harder the engine runs, the more fuel it burns..

A Serious Matter to Consider..

2007-03-23T01:07:00.001+05:30

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...!

Awesome Video for Your Abs

2007-03-23T00:43:00.001+05:30

My Muscles were so sore the other day.. Damn....!

Get Your Butt to be Spanky..

2007-03-21T15:28:00.001+05:30

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.

To get more workouts, visit TurbulenceTraining.Com

Hidden Secret About Stomach Fat Finally Revealed..

2007-03-19T23:52:00.001+05:30

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:

1A; Dumbell Squat 10 reps. 1B; Dumbell Bench Press 10 Reps[Repeat twice and go to the next]

2A; Dumbell Lunges 10 reps on each side. 2B Dumbell Shoulder Press10 Reps on each side.[Repeat Twice]

3A; Dumbell Incline Curls10 reps. 3B Close Grip Pushups8 Reps.

6. Another glass of protein shake.

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.

Anyways, good luck with your fat loss journey.

Don't you dare use time as an excuse - 10 Minutes is all you need.

2007-03-18T19:55:00.001+05:30

Time to time I hear people telling

"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.

All the best.

How to Get Rid of Belly Fat - A Five Step Strategy

2007-03-18T19:12:00.001+05:30

People at the gym everyday ask two common things,

How to get a six pack?
How to get rid of belly fat?
How to lose stomach fat?

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.

Click here for more information.

The Five Traditonal Fat Loss Myths or Fat Loss Jokes..?

2007-03-16T00:39:00.001+05:30

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.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Six Baby Steps to Start Your Journey to Fat Loss in the Right Direction

2007-03-16T00:35:00.001+05:30

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

Five Hidden Secrets of Fat Loss..

2007-03-16T00:32:00.001+05:30

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