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

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...

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The Evolution of Cardio

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

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

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.

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Jealousy can actaully help you lose fat...!

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

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How to kill yourself when trying to workout..!

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

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