This is the Turbulence Training 15 Minute Express Workout. Hopefully since my previous post A Fat Burning Circuit Training Workout you have realized what waste the old marathon workouts are.
But yet people that read these posts and my other articles still tell me about the hour long treadmill workouts they are doing. WHY? I don't get it. If you get a better more productive workout in less time wouldn't you want that? I know I would.
These are 15 minutes circuits (A, B & C). In each circuit, you will do 30 seconds of each exercise. If you are doing an exercise like dumbbell rows, you would perform 30 seconds on each side.
The first circuit will take you about 4-1/2 minutes to go through all 6 exercises. Then I want you to do that as many as you can in 15 minutes.
If you are new to this workout, just go through the circuit 1 or 2 times for the first week. After that, you can go really hard.
The first exercise is a dumbbell squat. You will need dumbbells and a bench for this first workout.
Hold the dumbells in each hand and squat for 30 seconds. You will work your upper back by holding the weights.
Next will be 30 seconds of decline pushups. Put your feet on the bench and lower down for a 2 second count and power back up.
Move immediately into dumbbell rows. You will probably use the same weights as you did for the squats. Put one knee and hand on then bench, keeping your back flat, back knee is slightly bent and row up for 30 seconds. Switch sides and do rows for another 30 seconds.
Next up are Bulgarian split squats for 30 seconds, but you'll do these at 1-1/2 reps. Lower down and only come half way up, lower back down and then drive all the way up. Switch legs and do 30 seconds on that side as well.
You won't have much time in between exercises, so move immediately into stability ball rollouts for 30 seconds. Place your hands on the ball and roll out for 3 counts and 1 count back while keeping it controlled and abs strong.
Make sure you have your kettlebell handy because we're going to do either kettlebell swings or dumbbell swings for 30 seconds.
You'll want to have a timer such as the kind I use called the Gymboss. You can set it for multiple rounds of 30 second intervals and you just listen for the beep to tell you when to switch exercises.
Then go back from the beginning and go through that circuit as many times as you can in 15 minutes.
Visit my review of Turbulence Training and check out the video for the Fat Burning Circuit Training Article that I mentioned earlier.
And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site
Showing posts with label interval training for fat loss. Show all posts
Showing posts with label interval training for fat loss. Show all posts
Wednesday, June 9, 2010
Thursday, May 13, 2010
5 Cardio Workouts To Burn Fat
Good Morning,
This morning I have an article for you from Craig Ballantyne of Turbulence Training.
Everything you know about cardio is about to change. You're about to discover the truth about 5 cardio workouts to burn fat and lose more belly fat in less workout time. Let's start by looking at the old, outdated way of burning fat.
Cardio Workout #1 to burn fat: Slow cardio
The first cardio workout to burn fat is "Old School Cardio". For years, we've been fooled into thinking that we need long, slow, boring cardio workouts to burn fat. However, too many men and women slave away on the cardio machines for 40, 60 and even 90 minutes per workout without burning fat. How is this possible?
To be honest, I don't know exactly why it doesn't work, but two recent research studies found that women doing 40-60 minutes of low intensity cardio, 3-5 days per week, did not lose belly fat after at least 12 weeks of cardio. Based on those results, slow cardio is not one of the best cardio workouts to burn fat.
In fact, in one of those studies, researchers tested high-intensity cardio, and found that high-intensity cardio was able to burn fat.
Cardio Workout #2 to Burn Fat: High-intensity cardio
The only problem is that high-intensity cardio requires you to work as hard as you can until you burn at least 400 calories in a workout. That will take you at least 40 minutes - so while this is one of the better cardio workouts to burn fat, it's still not the best.
A better approach is to use interval training. This is the third cardio workout to burn fat.
Cardio Workout #3 to Burn Fat: Interval training cardio
In a study from Australia that compared 2 cardio workouts to burn fat, subjects doing 3 interval training workouts per week lost a significant amount of belly fat while another group doing 40 minutes of slow cardio per week did not burn belly fat.
So interval training is a much better workout choice for fat loss. To do interval training, you do a normal warm-up, and then you alternate between hard exercise and easy exercise, then you follow with a cool down. This routine only takes twenty minutes.
Here's a sample of the interval cardio workouts to burn fat. Do a 5 minute warm-up, and then exercise for 1 minute at a pace that is 10-20% harder than your normal cardio intensity. After that 1 minute, decrease your exercise pace all the way down to cool-down level. Repeat that hard-easy cycle 5 more times. Finish with 3 minutes of cool-down.
Cardio Workout #4 to burn fat: Tabata Interval cardio
Since interval training became popular, personal trainers have been looking for other short cardio workouts to burn fat. A study from Japan used something that is known as the "Tabata Protocol", and many trainers believe this is even better than cardio and regular intervals. The fourth cardio workout to burn fat is the Tabata Interval program.
I'm not convinced it is better than regular intervals, but it is a heck of a hard way to do a fat burning workout. After a warm-up, you 20 seconds of hard work followed by 10 seconds of recovery. Repeat that 8 times. This fat burning workout takes only 4 minutes!
Cardio Workout #5 to Burn Fat: Bodyweight circuit cardio
Finally, the fifth cardio workout for fat burning is bodyweight circuit training. Like intervals and the Tabata workouts, bodyweight circuit training is not really "cardio", however, these are the three better cardio workouts to burn fat.
Whatever you want to call bodyweight cardio, here's how it works.
First, you start with a quick, easy bodyweight exercise, such as Jumping Jacks.
After that, alternate between 3 lower-body and 3 upper-body bodyweight exercises, using squats, pushups, lunges, pulling exercises like rows or chinups, split squats, and total body ab exercises like mountain climbers.
Finally, finish off the 8 exercise circuit with a tough total body exercise like jumps, burpees, or running in place. Now that's fat burning cardio!
Those are 5 cardio workouts to burn fat. Only two are "traditional", but those 2 are the longest, and least effective. The shorter fat burning cardio workouts are the best way to burn belly fat fast.
Click here for a sample interval cardio fat burning program that has helped thousands of men and women with weight loss and fat burning.
The Turbulence Training Fat Burning workouts help you burn fat without long, slow cardio sessions or fancy equipment.
Craig Ballantyne is an expert trainer for Men's Health magazine and Oxygen magazine, and his fat burning bodyweight workouts help you lose fat without any equipment at all.
Everything you know about cardio is about to change. You're about to discover the truth about 5 cardio workouts to burn fat and lose more belly fat in less workout time. Let's start by looking at the old, outdated way of burning fat.
Cardio Workout #1 to burn fat: Slow cardio
The first cardio workout to burn fat is "Old School Cardio". For years, we've been fooled into thinking that we need long, slow, boring cardio workouts to burn fat. However, too many men and women slave away on the cardio machines for 40, 60 and even 90 minutes per workout without burning fat. How is this possible?
To be honest, I don't know exactly why it doesn't work, but two recent research studies found that women doing 40-60 minutes of low intensity cardio, 3-5 days per week, did not lose belly fat after at least 12 weeks of cardio. Based on those results, slow cardio is not one of the best cardio workouts to burn fat.
In fact, in one of those studies, researchers tested high-intensity cardio, and found that high-intensity cardio was able to burn fat.
Cardio Workout #2 to Burn Fat: High-intensity cardio
The only problem is that high-intensity cardio requires you to work as hard as you can until you burn at least 400 calories in a workout. That will take you at least 40 minutes - so while this is one of the better cardio workouts to burn fat, it's still not the best.
A better approach is to use interval training. This is the third cardio workout to burn fat.
Cardio Workout #3 to Burn Fat: Interval training cardio
In a study from Australia that compared 2 cardio workouts to burn fat, subjects doing 3 interval training workouts per week lost a significant amount of belly fat while another group doing 40 minutes of slow cardio per week did not burn belly fat.
So interval training is a much better workout choice for fat loss. To do interval training, you do a normal warm-up, and then you alternate between hard exercise and easy exercise, then you follow with a cool down. This routine only takes twenty minutes.
Here's a sample of the interval cardio workouts to burn fat. Do a 5 minute warm-up, and then exercise for 1 minute at a pace that is 10-20% harder than your normal cardio intensity. After that 1 minute, decrease your exercise pace all the way down to cool-down level. Repeat that hard-easy cycle 5 more times. Finish with 3 minutes of cool-down.
Cardio Workout #4 to burn fat: Tabata Interval cardio
Since interval training became popular, personal trainers have been looking for other short cardio workouts to burn fat. A study from Japan used something that is known as the "Tabata Protocol", and many trainers believe this is even better than cardio and regular intervals. The fourth cardio workout to burn fat is the Tabata Interval program.
I'm not convinced it is better than regular intervals, but it is a heck of a hard way to do a fat burning workout. After a warm-up, you 20 seconds of hard work followed by 10 seconds of recovery. Repeat that 8 times. This fat burning workout takes only 4 minutes!
Cardio Workout #5 to Burn Fat: Bodyweight circuit cardio
Finally, the fifth cardio workout for fat burning is bodyweight circuit training. Like intervals and the Tabata workouts, bodyweight circuit training is not really "cardio", however, these are the three better cardio workouts to burn fat.
Whatever you want to call bodyweight cardio, here's how it works.
First, you start with a quick, easy bodyweight exercise, such as Jumping Jacks.
After that, alternate between 3 lower-body and 3 upper-body bodyweight exercises, using squats, pushups, lunges, pulling exercises like rows or chinups, split squats, and total body ab exercises like mountain climbers.
Finally, finish off the 8 exercise circuit with a tough total body exercise like jumps, burpees, or running in place. Now that's fat burning cardio!
Those are 5 cardio workouts to burn fat. Only two are "traditional", but those 2 are the longest, and least effective. The shorter fat burning cardio workouts are the best way to burn belly fat fast.
Click here for a sample interval cardio fat burning program that has helped thousands of men and women with weight loss and fat burning.
The Turbulence Training Fat Burning workouts help you burn fat without long, slow cardio sessions or fancy equipment.
Craig Ballantyne is an expert trainer for Men's Health magazine and Oxygen magazine, and his fat burning bodyweight workouts help you lose fat without any equipment at all.
Tuesday, April 13, 2010
A Fat Loss Interview From Turbulence Training
Good Morning,
This morning I have an interview for you from two of the best trainers around today, Craig Ballantyne of Turbulence Training and Charles Staley of Escalating Training Density. If you are looking for no BS information for fat loss and muscle building you couldn't find to better guy's than Craig and Charles.
Pay attention there is some great information in this interview.
My Fat-Loss Interview For CB Athletics
By Charles Staley, B.Sc, MSS Director, Staley Training Systems
I was recently interviewed by Craig Ballantyne for his Turbulence Training website (click here for more info on his program).
We covered the behavior-modification end of the equation quite thoroughly, and I think you’ll find some valuable nuggets below, especially if you’ve got a few pounds to lose…
---
CB: Charles, what is your general fat loss training philosophy for the average man and woman?
CS: Find and implement a sustainable system for increasing metabolism and building muscle. This involves both training and nutrition, but under the surface, the habits and behaviors that support them. I’ll take a modest but sustainable approach over an aggressive but non-sustainable approach any day of the week.
Long-term fat loss is about your everyday habits and patterns - how much you move and what you eat, specifically.
It’s worthwhile to take an honest assessment of your habits, both in the gym and in the kitchen, and then sit down and do some hard thinking. Many people are not honest with themselves about how much they eat and move - they tend to underestimate the former and overestimate the latter.
---
CB: Did you come across any research or training methods in the past year that you added to improve your programs?
CS: God I wish I had! I really don’t think there’s anything new out there in terms of methodologies, nothing significant anyway.
I think collectively, we basically know how to train and eat. But I’m always interested in finding ways to implement all the boring, tried and true methods that are well understood, but under-appreciated and implemented. Honestly, it’s hard to circumvent the law of thermodynamics (which is why it’s a “law” as opposed to a “theory” or “rule of thumb”). If you consistently expend more energy than you take in, you’re pretty much assured of losing bodyfat.
Incidentally, you’ll always find people who swear to their dying day that they burn more than they eat and still can’t lose weight. From my experience, what happens is that people will eat in a hypocaloric manner for maybe 4-5 days, and then binge for a day, and so on. The binge tends to be just enough to cancel out the previous deficit, but they don’t remember the binge - they only remember the “good” days so to speak.
---
CB: In your experience, what’s the biggest obstacle that men and women need to overcome to succeed with their training – no matter what their goals? Does it differ between men and women?
CS: Women really have it tough today, let’s start with that.
There are a lot of obstacles, but first and foremost among them is the fact that western civilization is literally designed to make you fat. It’s never been easier to eat massive amounts of calories and avoid movement than it is today.
And it’s a catch-22 because the fatter people get, the more than society adapts to support and enable fat people. Which makes it easier and more socially acceptable to be fat. More than ever before, being lean means being on the fringe of society. And THAT’S probably the most significant obstacle to losing fat.
---
CB: How do you “get inside someone’s head” to motivate clients who are either just starting out (and dreading it) or at a fat loss plateau (and thinking of abandoning it all)?
CS: I think you’ve gotta get REAL clear about not only where you’re trying to go, but more importantly WHY. A goal is only a benchmark, or an indicator, that tells you if you’re moving closer to your ideal life, your ideal self, right?
I mean, when you say “I wanna lose 20 pounds” or “I wanna bench 405” or whatever it is, there’s an underlying assumption that if you achieve that goal, your life will be better somehow.
But a lot of people never really stop to ask themselves if that assumption is accurate or not. Are you really going to be happier is you lose 20 pounds? It seems that way when you initially conceive the goal, because your motivation is high and you haven’t done any work yet. But 6 weeks of training, calorie deprivation, and no ice cream (OK, that’s just a personal problem, sorry!) and you’ve lost 20 pounds but maybe you’re not so happy.
At the “inspiration phase” as I call it, people find it easy to visualize the positive outcomes of their goals, but it’s not as instinctive to also ponder the downside - the work, deprivation, self-discipline, pain, whatever it is. This is why any diet works for the short term. But the problem is, once you pass through the inspiration phase and enter the “perspiration phase,” reality sets in and most people just fall off the wagon.
---
CB: And Charles, what training methods have you found to be just plain fun and worthwhile incorporating into a program for variety, while still getting results?
CS: First off, don’t be a perfectionist and don’t be rigid. Variety is the key word for long-term fat loss, not only for psychological reasons, but also for physiological reasons- particularly injury prevention.
I tell people to just move - ride the bike, walk the dog, do some hill sprints, play recreational sports, lift, do it all. I also always urge people to get involved in competition on some level. When you put yourself on the line, you find out what you’re really capable of- it’s a mirror on yourself in many ways.
And by no means do you need to be great or even competitive - I compete in master’s Olympic weightlifting (in the comedy division!) and believe me, the current National champions have nothing to worry about!
---
CB: And finally, tell us about the EDT system and how one might use it in the context of a fat loss program?
CS: Well, fat-loss is what EDT was designed for. It’s quick, fun (if you enjoy pain that is) and purpose-driven. Performed 3 days a week, EDT workouts form the core of a successful fat-loss program, because it’s essentially a cross between weights and aerobics - it features the best of both worlds. In fact, when people start EDT, they invariably stop whatever cardio they were previously doing. It’s that efficient.
---
Hope enjoyed the interview and some good ideas for your fat loss training! And if maybe Escalating Density Training is not the program for you but you're still interested in some excellent fat loss information and programs, I highly recommend Craig's "Turbulence Training" program.
It's very good stuff - science-based and real-world proven.
Here are the links to my reviews of both Turbulence Training and Escalating Density Training
Pay attention there is some great information in this interview.
My Fat-Loss Interview For CB Athletics
By Charles Staley, B.Sc, MSS Director, Staley Training Systems
I was recently interviewed by Craig Ballantyne for his Turbulence Training website (click here for more info on his program).
We covered the behavior-modification end of the equation quite thoroughly, and I think you’ll find some valuable nuggets below, especially if you’ve got a few pounds to lose…
---
CB: Charles, what is your general fat loss training philosophy for the average man and woman?
CS: Find and implement a sustainable system for increasing metabolism and building muscle. This involves both training and nutrition, but under the surface, the habits and behaviors that support them. I’ll take a modest but sustainable approach over an aggressive but non-sustainable approach any day of the week.
Long-term fat loss is about your everyday habits and patterns - how much you move and what you eat, specifically.
It’s worthwhile to take an honest assessment of your habits, both in the gym and in the kitchen, and then sit down and do some hard thinking. Many people are not honest with themselves about how much they eat and move - they tend to underestimate the former and overestimate the latter.
---
CB: Did you come across any research or training methods in the past year that you added to improve your programs?
CS: God I wish I had! I really don’t think there’s anything new out there in terms of methodologies, nothing significant anyway.
I think collectively, we basically know how to train and eat. But I’m always interested in finding ways to implement all the boring, tried and true methods that are well understood, but under-appreciated and implemented. Honestly, it’s hard to circumvent the law of thermodynamics (which is why it’s a “law” as opposed to a “theory” or “rule of thumb”). If you consistently expend more energy than you take in, you’re pretty much assured of losing bodyfat.
Incidentally, you’ll always find people who swear to their dying day that they burn more than they eat and still can’t lose weight. From my experience, what happens is that people will eat in a hypocaloric manner for maybe 4-5 days, and then binge for a day, and so on. The binge tends to be just enough to cancel out the previous deficit, but they don’t remember the binge - they only remember the “good” days so to speak.
---
CB: In your experience, what’s the biggest obstacle that men and women need to overcome to succeed with their training – no matter what their goals? Does it differ between men and women?
CS: Women really have it tough today, let’s start with that.
There are a lot of obstacles, but first and foremost among them is the fact that western civilization is literally designed to make you fat. It’s never been easier to eat massive amounts of calories and avoid movement than it is today.
And it’s a catch-22 because the fatter people get, the more than society adapts to support and enable fat people. Which makes it easier and more socially acceptable to be fat. More than ever before, being lean means being on the fringe of society. And THAT’S probably the most significant obstacle to losing fat.
---
CB: How do you “get inside someone’s head” to motivate clients who are either just starting out (and dreading it) or at a fat loss plateau (and thinking of abandoning it all)?
CS: I think you’ve gotta get REAL clear about not only where you’re trying to go, but more importantly WHY. A goal is only a benchmark, or an indicator, that tells you if you’re moving closer to your ideal life, your ideal self, right?
I mean, when you say “I wanna lose 20 pounds” or “I wanna bench 405” or whatever it is, there’s an underlying assumption that if you achieve that goal, your life will be better somehow.
But a lot of people never really stop to ask themselves if that assumption is accurate or not. Are you really going to be happier is you lose 20 pounds? It seems that way when you initially conceive the goal, because your motivation is high and you haven’t done any work yet. But 6 weeks of training, calorie deprivation, and no ice cream (OK, that’s just a personal problem, sorry!) and you’ve lost 20 pounds but maybe you’re not so happy.
At the “inspiration phase” as I call it, people find it easy to visualize the positive outcomes of their goals, but it’s not as instinctive to also ponder the downside - the work, deprivation, self-discipline, pain, whatever it is. This is why any diet works for the short term. But the problem is, once you pass through the inspiration phase and enter the “perspiration phase,” reality sets in and most people just fall off the wagon.
---
CB: And Charles, what training methods have you found to be just plain fun and worthwhile incorporating into a program for variety, while still getting results?
CS: First off, don’t be a perfectionist and don’t be rigid. Variety is the key word for long-term fat loss, not only for psychological reasons, but also for physiological reasons- particularly injury prevention.
I tell people to just move - ride the bike, walk the dog, do some hill sprints, play recreational sports, lift, do it all. I also always urge people to get involved in competition on some level. When you put yourself on the line, you find out what you’re really capable of- it’s a mirror on yourself in many ways.
And by no means do you need to be great or even competitive - I compete in master’s Olympic weightlifting (in the comedy division!) and believe me, the current National champions have nothing to worry about!
---
CB: And finally, tell us about the EDT system and how one might use it in the context of a fat loss program?
CS: Well, fat-loss is what EDT was designed for. It’s quick, fun (if you enjoy pain that is) and purpose-driven. Performed 3 days a week, EDT workouts form the core of a successful fat-loss program, because it’s essentially a cross between weights and aerobics - it features the best of both worlds. In fact, when people start EDT, they invariably stop whatever cardio they were previously doing. It’s that efficient.
---
Hope enjoyed the interview and some good ideas for your fat loss training! And if maybe Escalating Density Training is not the program for you but you're still interested in some excellent fat loss information and programs, I highly recommend Craig's "Turbulence Training" program.
It's very good stuff - science-based and real-world proven.
Here are the links to my reviews of both Turbulence Training and Escalating Density Training
Thursday, March 25, 2010
Kettlebell Training And Interval Workouts
winter long without using kettlebells because I just don't like
using them inside.
But this weekend it was about 50 degrees out on Saturday (about 10
degrees Celcius) and that was warm enough for me and my dog to head
outside for a kettlebell-bodyweight circuit.
And I have one each of the 35, 44, 53, and 70lb kettlebells out at
the farm that I was able to use...although to be honest I didn't
even bring out the 70 from it's hiding spot...soon, but not yet.
My first circuit was a combo of bodyweight and kettlebells and I
built the specific warm-up into the circuit:
1) Prisoner Squat
2) Kettlebell Swing
3) Decline Pushup
4) Kettlebell Snatch
5) Kettlebell Lunge
6) Grasshopper Pushup
7) Kettlebell 1-arm Swing
Rest 1 minute and repeat 2 more times.
(NOTE: I tried doing some sprints but when I'm working out with the
dog he always tries to jump on me when I'm running and it breaks out
into a 5-minute dog wrestling match...so I stuck to the kettlebells
while he barked at another dog a mile away...)
Then I moved into a kettlebells-only circuit:
1) Kettlebell Snatch
2) Kettlebell Renegade Row
3) Kettlebell 1-arm Overhead Press
4) Kettlebell Row
5) Kettlebell Swing
Rest 1 minute and repeat 2 more times.
That was all I did...a tough workout for me, but I'm no Marine...so
for all those advanced readers, you can probably do more...but I'm
just getting the "rust off" right now. I should be snatching that
70lb kettlebell for 15-20 reps by early June.
NOTE: If you are a beginner or intermediate, please start with an
easier workout from Chris Lopez's Kettlebell fat loss workouts here:
=> Kettlebell Workouts
Wednesday, September 30, 2009
A Fat Loss Mystery Can You Solve It?
The Case Of The Missing Excess Body Fat
It was 3a.m. I was working late, when a call came into the office. Mrs Joan Saggy Butt was frantic "you have to help me" she screamed into the phone. After getting her to calm down she explained what happened. Her body fat was missing. It was a call that I didn't want to get.
Once Mrs. Saggy Butt calmed down some she explained someone has stolen her excess body fat. I've been dreading this call. Until lately here in Excess Body Fat, USA we pride ourselves on our saggy arm fat, big butts and thunder thighs. But we have started getting calls like this at an alarming rate. And I know what the answer is the terror we have tried to keep out of our town.
He who shall not be named
As Mrs. Saggy Butt talked I was pretty much oblivious to her words instead chosing to fixate on my half eaten jelly donut. Then regaining my concentration I heard Mrs. Saggy Butt say it was unreal how fast "he who shall not be named works". She rambled on about in 20 minutes her love handles disappeared, her saggy arm fat was shrinking "and my Butt" is so firm you can bounce a quarter on it. I thought she's bats.
It was now as plain as the rolls of fat around my stomach. Mrs. Saggy Butt was taken in by the Dark Side. It is a growing culture all over the country that was now hitting here in my home town. But I wondered how can these people be taken in by this. The benefits of having excess body fat are so plentiful.
Isn't having excess body fat a beautiful site not to mention being incredibly sexy? And Heart disease oh wow what having that body fat does for putting added pressure on your heart. well I'm sure your well aware of all the benefits. So what the heck are these people thinking?
It is becoming very disturbing these lean, trim athletic looking physiques starting to creep into my town. But what can I do? He who shall not be named has been very elusive. So I asked Mrs. Saggy Butt to explain what happened she was still pretty panicky at this point not believing the dramatic changes to not only her body but her health.
What I got out of her ramblings was that "he who shall not be named" came into her home 3 times a week for she thinks only 20 minute intervals and in what seems like no time at all her body was completely changing. She was experiencing high energy levels, low body fat, her thighs weren't rubbing together anymore and her butt wasn't dragging on the ground. This was frightening.
The Dark Side is here and it's real. People losing their excess body fat, getting healthier, having a firm butt, slender thighs and tight abs and all in 20 minute intervals 3 times a week. How do I fight such EVIL!!
After hanging up the with Mrs. Saggy Butt I returned to my jelly donut to contemplate my next move. Someone needed to stop this mass loss of excess body fat , the move to a (ugh I can't say it) healthier life style. But for now My couch was calling me and another box of donuts was just delivered.
As I looked at my new box of donuts (trying to decide which to have first bavarian cream or glazed) I thought about why anyone would invade my peaceful, slow moving town to steal body fat and why would anyone here be taken in by "He Who Is Not Named" and want to live (it really makes me ill to say it) a healthier lifestyle.
Well I can think about it tomorrow. I have donuts to eat and TV to watch.
A Fat Loss Mystery
It was 3a.m. I was working late, when a call came into the office. Mrs Joan Saggy Butt was frantic "you have to help me" she screamed into the phone. After getting her to calm down she explained what happened. Her body fat was missing. It was a call that I didn't want to get.
Once Mrs. Saggy Butt calmed down some she explained someone has stolen her excess body fat. I've been dreading this call. Until lately here in Excess Body Fat, USA we pride ourselves on our saggy arm fat, big butts and thunder thighs. But we have started getting calls like this at an alarming rate. And I know what the answer is the terror we have tried to keep out of our town.
He who shall not be named
As Mrs. Saggy Butt talked I was pretty much oblivious to her words instead chosing to fixate on my half eaten jelly donut. Then regaining my concentration I heard Mrs. Saggy Butt say it was unreal how fast "he who shall not be named works". She rambled on about in 20 minutes her love handles disappeared, her saggy arm fat was shrinking "and my Butt" is so firm you can bounce a quarter on it. I thought she's bats.
It was now as plain as the rolls of fat around my stomach. Mrs. Saggy Butt was taken in by the Dark Side. It is a growing culture all over the country that was now hitting here in my home town. But I wondered how can these people be taken in by this. The benefits of having excess body fat are so plentiful.
Isn't having excess body fat a beautiful site not to mention being incredibly sexy? And Heart disease oh wow what having that body fat does for putting added pressure on your heart. well I'm sure your well aware of all the benefits. So what the heck are these people thinking?
It is becoming very disturbing these lean, trim athletic looking physiques starting to creep into my town. But what can I do? He who shall not be named has been very elusive. So I asked Mrs. Saggy Butt to explain what happened she was still pretty panicky at this point not believing the dramatic changes to not only her body but her health.
What I got out of her ramblings was that "he who shall not be named" came into her home 3 times a week for she thinks only 20 minute intervals and in what seems like no time at all her body was completely changing. She was experiencing high energy levels, low body fat, her thighs weren't rubbing together anymore and her butt wasn't dragging on the ground. This was frightening.
The Dark Side is here and it's real. People losing their excess body fat, getting healthier, having a firm butt, slender thighs and tight abs and all in 20 minute intervals 3 times a week. How do I fight such EVIL!!
After hanging up the with Mrs. Saggy Butt I returned to my jelly donut to contemplate my next move. Someone needed to stop this mass loss of excess body fat , the move to a (ugh I can't say it) healthier life style. But for now My couch was calling me and another box of donuts was just delivered.
As I looked at my new box of donuts (trying to decide which to have first bavarian cream or glazed) I thought about why anyone would invade my peaceful, slow moving town to steal body fat and why would anyone here be taken in by "He Who Is Not Named" and want to live (it really makes me ill to say it) a healthier lifestyle.
Well I can think about it tomorrow. I have donuts to eat and TV to watch.
A Fat Loss Mystery
Monday, September 28, 2009
Train With Intervals: Interval Training For Weight Loss and Fitness
Interval Training Killed The Cardio Workout
Thankfully we have a better way for fat burning than spending hours on a treadmill. RIP old cardio. Welcome Interval Training.
Stop doing the slow boring cardio workouts for fat burning and switch to shorter, more effective interval training for fat burning and weight loss. This will help you get more fat burning results in less workout time.
Research proves that interval training is better than cardio workouts for fat burning, weight loss and fitness.
* But what is Interval Training? *
Interval training is when you do a period of hard work followed by a period of easy work. Although I do prefer weight training, bodyweight exercises or kettlebells for interval training, you can also use the treadmill to do interval training/ fat burning workouts.
A good time to do your interval training is immediately after your strength training session. That way you only have 3 full training days per week.
Interval training can also be done on your off days of strength training.
After you've finished your strength training workout, you'll move into the interval training workout. Start by warming up for 5 minutes at a progressive pace and then you are going to go 45 seconds at a hard 8.5-9/10 intensity level, followed by 90 seconds at an easy 3/10 intensity level.
For another interval training workout, you'll again start with your 5-minute warm-up, but instead of 45 seconds, you will do 60 seconds of hard work followed by 90 seconds of recovery. This time your hard interval training will not be as difficult at it was in the first fat burning workout I described, but still at a pretty good pace that allows you to do 60 seconds of hard work.
As a side note, you always want to be able to finish your interval training and fat burning workout. If you can't, then you need to bring the intensity down.
When you come down to your recovery interval, it should always be at the same intensity, and always be very easy. So, no matter which interval training/ fat burning workout you are going to be doing, you will always come back to the same easy level intensity for your recovery period. Again, you are going to repeat the intervals in the workout up to six times and then finish off with a cool down.
Interval Training better results for fat burning, lean muscle and fitness. Let's see shorter workouts better results? Sounds pretty much like a no brainer.
Thankfully we have a better way for fat burning than spending hours on a treadmill. RIP old cardio. Welcome Interval Training.
Stop doing the slow boring cardio workouts for fat burning and switch to shorter, more effective interval training for fat burning and weight loss. This will help you get more fat burning results in less workout time.
Research proves that interval training is better than cardio workouts for fat burning, weight loss and fitness.
* But what is Interval Training? *
Interval training is when you do a period of hard work followed by a period of easy work. Although I do prefer weight training, bodyweight exercises or kettlebells for interval training, you can also use the treadmill to do interval training/ fat burning workouts.
A good time to do your interval training is immediately after your strength training session. That way you only have 3 full training days per week.
Interval training can also be done on your off days of strength training.
After you've finished your strength training workout, you'll move into the interval training workout. Start by warming up for 5 minutes at a progressive pace and then you are going to go 45 seconds at a hard 8.5-9/10 intensity level, followed by 90 seconds at an easy 3/10 intensity level.
For another interval training workout, you'll again start with your 5-minute warm-up, but instead of 45 seconds, you will do 60 seconds of hard work followed by 90 seconds of recovery. This time your hard interval training will not be as difficult at it was in the first fat burning workout I described, but still at a pretty good pace that allows you to do 60 seconds of hard work.
As a side note, you always want to be able to finish your interval training and fat burning workout. If you can't, then you need to bring the intensity down.
When you come down to your recovery interval, it should always be at the same intensity, and always be very easy. So, no matter which interval training/ fat burning workout you are going to be doing, you will always come back to the same easy level intensity for your recovery period. Again, you are going to repeat the intervals in the workout up to six times and then finish off with a cool down.
Interval Training better results for fat burning, lean muscle and fitness. Let's see shorter workouts better results? Sounds pretty much like a no brainer.
Monday, August 31, 2009
Train With Intervals:Total Body Workouts For Extreme Fitness
I just finished my sixth hour on the treadmill this week with four more hours to do. Is this really the best way to workout? No! Try doing total body workouts. You are spending way to much time! Those marathon workouts are proven to be inefficient.
Total Body Workouts for Extreme Fitness
Many people think about building muscle as having nolife outside the gym and devoting hours in the gym like a monk in a monastery. Perhaps the only way to lose unwanted body fat, chisel your body into a hot muscular physique is by spending hour after hour over the rusty iron day in, day out and year in, year out.
Total Body Workouts:
This is the most effective way to workout whether your looking to lose fat or gain muscle. Although hard work is required, extreme fitness demands one to do intense maximum effort workouts. Total body workouts can make you progress faster and it easily fits in your schedule. This is very convenient if you are looking forward to achieving extreme fitness but find it hard to hold on to a single workout routine.
Genuine total body workouts are done by athletes with the goal of developing maximum muscle contraction using heavy weights, makes room for full recovery so one can actually grow and continue to train hard plus it also prevents burnout which is inevitable due to excess training.
So if you are is ready for extreme fitness, here is all there is to know about total body workouts:
total body workouts are a time saver. The biggest plus about having the whole body trained all at once is probably having to go to the gym less frequently; perhaps around two to three times for every seven days would be enough.
Another advantage of total body workouts is that you don't need to spend two or more hours of strenuous exercise in the gym for every session; you should only spend forty-five minutes to one hour in the gym for every session. So that's just three to four hours per week in the gym right? With total body workouts, it is all about the quality of exercise you do per session and not the quantity, nor even the amount of time you allot per session.
Total body workouts boost the cardiovascular system for extreme fitness. One must allot two to four sets for every body part into the one hour session. Jam packed with exercising, each one hour session then gets the heart and the rest of the cardiovasular system pumping and up to speed in a flash.
Now feeling pumped up, next find out what rules does one have to follow when engaging in total body workouts.
Total body workouts should be done three times per week. This is so easy isn't it? What is great about this is that there is time spared during rest days so that you could also do some cardio exercise sessions instead of depending on cardio execises one normally does at the end of each work out session which after all, are not at all very effective.
Heavy lifting is strongly advised. Contrary to popular belief, especially among athletes. It is not true that it is good to get trapped on training lightly than one actually could so as to conserve energy for the other body parts that will come later in the routine. What is true is that one cannot achieve optimal progress if one is not training heavy, no matter which program that person is doing.
One exercise only per muscle group. This is very easy to follow and is also important. Doing basic exercises which are also intense means you do not have to do another different exercise for that body part.
Keep work out short. Resistance training affects the natural homones of the body connected to muscle building. Intense exercising boosts the testosterone levels and long work outs increase those of catabolic cortisol. Sixty minutes of work out allows you to get the best of both worlds.
Now with this convenient and powerful total body workout regimen, you can now experience extreme fitness.
Let me see shorter workouts that are proven more effective for muscle gains or fat loss seem's pretty much a nobrainer. Marathon hour plus workouts or total body workouts of 45 minutes or less that get you quicker and better results. I know what I chose how about you?
Saturday, August 8, 2009
Interval Training Killed The Cardio Workout
Thankfully we have a better way for fat burning than spending hours on a treadmill. RIP old cardio. Welcome Interval Training.
Stop doing the slow boring cardio workouts for fat burning and switch to shorter, more effective interval training for fat burning and weight loss. This will help you get more fat burning results in less workout time.
Research proves that interval training is better than cardio workouts for fat burning, weight loss and fitness.
* But what is Interval Training? *
Interval training is when you do a period of hard work followed by a period of easy work. Although I do prefer weight training, bodyweight exercises or kettlebells for interval training, you can also use the treadmill to do interval training/ fat burning workouts.
A good time to do your interval training is immediately after your strength training session. That way you only have 3 full training days per week.
Interval training can also be done on your off days of strength training.
After you've finished your strength training workout, you'll move into the interval training workout. Start by warming up for 5 minutes at a progressive pace and then you are going to go 45 seconds at a hard 8.5-9/10 intensity level, followed by 90 seconds at an easy 3/10 intensity level.
For another interval training workout, you'll again start with your 5-minute warm-up, but instead of 45 seconds, you will do 60 seconds of hard work followed by 90 seconds of recovery. This time your hard interval training will not be as difficult at it was in the first fat burning workout I described, but still at a pretty good pace that allows you to do 60 seconds of hard work.
As a side note, you always want to be able to finish your interval training and fat burning workout. If you can't, then you need to bring the intensity down.
When you come down to your recovery interval, it should always be at the same intensity, and always be very easy. So, no matter which interval training/ fat burning workout you are going to be doing, you will always come back to the same easy level intensity for your recovery period. Again, you are going to repeat the intervals in the workout up to six times and then finish off with a cool down.
Interval Training better results for fat burning, lean muscle and fitness. Let's see shorter workouts better results? Sounds pretty much like a no brainer.
Tuesday, July 28, 2009
Best Fat Burning Foods
Best Foods For Fat Burning
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining
I couldn't be any simpler with my nutrition recommendations for foods for fat burning. You will get have the most energy and the best body and fitness level possible if you eat whole, natural foods. I always ask Dr. Chris Mohr, author of the Turbulence Training for Fat Loss Nutrition Guidelines if I ever need help with nutrition information.
You must avoid processed foods, which is pretty much anything in a bag or a box. So cut out muffins, donuts, pre-packaged cereals, white bread, pasta, chips, crackers, cookies, etc.
We need to return to a time of simpler eating, focusing on fruits, vegetables, nuts, lean proteins, and healthy fats. It will take some "bad habit breaking" to rid yourself of your addiction to processed foods, but in your journey you will learn to appreciate the taste of REAL food again.
You don't have to eat meat to lose fat and build muscle, but it's not unhealthy to eat beef, chicken, and fish. In fact, fish contains essential fatty acids we can't do without.
You might have heard about the importance of healthy fats, which is a big turn-around from the low-fat mentality of the 80's and 90's. We now know eating fish and nuts won't make us fat, but will in fact make us healthy and help control our appetite.
So just focus on foods that haven't been processed, and you'll start to see changes in your body and energy levels in a matter of days. Get rid of the processed foods and you won't be tired anymore!
I strongly believe nutrition is the MOST important factor in fat loss and in health. If you're eating processed foods, trans-fats, and too many calories, you won't get maximum benefits from your exercise program, no matter what you are doing. Nutrition can either heal you or kill you, so choose wisely. Fortunately, the right choices are the simple choices.
I've had clients that switched to whole, natural foods and almost overnight they've reported changes in their bodies and huge increases in mental energy. So stick with the simple nutrition approach for fat burning.
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, Turbulence Training
Thursday, July 23, 2009
Interval Fat Loss Training vs Cardio Workouts
Cardio Workout Routines
Breaking News! Doing long slow cardio workout routines Does NOT work for fat loss!
Researchers from North America and Australia agree that you can get faster fat burning and fitness building results from interval training. So stop your long cardio workouts now and switch to shorter burst exercise.
The story of interval training begins back in the early 1980's when Drs. MacDougall and Sale were studying sport specific training adaptations to different types of cardio workout routines. They were shocked to find long sessions were not always best.
In fact, they discovered that interval training is better for short power sports like basketball, hockey, and football, and interval training even had a major role in getting fit for sports like soccer and running 5k races.
But it wasn't until the mid 1990's that the first fat loss study was done on interval training. At that time, Canadian researchers compared interval training to long cardio workouts and found that interval training was able to burn fat faster.
Men and women were able to do shorter workouts and get more results. But surprisingly, it wasn't until 7 years later that the first American interval training study was done, and unfortunately it has never been published.
Only a few elite trainers know about this study that found interval training worked better than slow cardio workout routines for fat loss. The subjects were middle-aged women, and they lost more fat with interval training compared to slow cardio.
Finally, in 2007, almost 30 years after MacDougall and Sale first brought interval training to the spotlight, another study was done in Australia that confirmed intervals work better than cardio exercise for female fat loss.
This study compared 20 minutes of intervals against 40 minutes of steady state cardio, and only the interval training group lost belly fat.
If your program uses long slow cardio workout routines, you need to switch to interval training. But don't worry, its not hard. Interval training simply means working hard for a short interval and then recovery for a short interval.
Here's a really good interval workout routine you can use to start getting more fat loss results from your exercise program immediately. First, you need to start with a regular warm-up. Never skip this.
After you've done that 5-minute warm-up that gradually increases in intensity, its time for your first work interval. You will need to increase the intensity to a "slightly harder than cardio pace". That's a good level to start with.
For example, if we say that your regular cardio workout is a 6/10 intensity level, then I want you to go to a 7/10 intensity level for a 1 minute interval. That should be no problem, and eventually we'll increase that to 8/10.
But once you are done that minute, I want you to drop all the way back to a 3/10 intensity level - basically a cool-down level. You'll do that to recover between intervals so that you can work hard when its time to work hard.
Alternate for a total of 6 intervals and then finish with a cool down. For more interval training cardio workout routines, grab your copy of the Turbulence Training for Fat Loss manual.
Breaking News! Doing long slow cardio workout routines Does NOT work for fat loss!
Researchers from North America and Australia agree that you can get faster fat burning and fitness building results from interval training. So stop your long cardio workouts now and switch to shorter burst exercise.
The story of interval training begins back in the early 1980's when Drs. MacDougall and Sale were studying sport specific training adaptations to different types of cardio workout routines. They were shocked to find long sessions were not always best.
In fact, they discovered that interval training is better for short power sports like basketball, hockey, and football, and interval training even had a major role in getting fit for sports like soccer and running 5k races.
But it wasn't until the mid 1990's that the first fat loss study was done on interval training. At that time, Canadian researchers compared interval training to long cardio workouts and found that interval training was able to burn fat faster.
Men and women were able to do shorter workouts and get more results. But surprisingly, it wasn't until 7 years later that the first American interval training study was done, and unfortunately it has never been published.
Only a few elite trainers know about this study that found interval training worked better than slow cardio workout routines for fat loss. The subjects were middle-aged women, and they lost more fat with interval training compared to slow cardio.
Finally, in 2007, almost 30 years after MacDougall and Sale first brought interval training to the spotlight, another study was done in Australia that confirmed intervals work better than cardio exercise for female fat loss.
This study compared 20 minutes of intervals against 40 minutes of steady state cardio, and only the interval training group lost belly fat.
If your program uses long slow cardio workout routines, you need to switch to interval training. But don't worry, its not hard. Interval training simply means working hard for a short interval and then recovery for a short interval.
Here's a really good interval workout routine you can use to start getting more fat loss results from your exercise program immediately. First, you need to start with a regular warm-up. Never skip this.
After you've done that 5-minute warm-up that gradually increases in intensity, its time for your first work interval. You will need to increase the intensity to a "slightly harder than cardio pace". That's a good level to start with.
For example, if we say that your regular cardio workout is a 6/10 intensity level, then I want you to go to a 7/10 intensity level for a 1 minute interval. That should be no problem, and eventually we'll increase that to 8/10.
But once you are done that minute, I want you to drop all the way back to a 3/10 intensity level - basically a cool-down level. You'll do that to recover between intervals so that you can work hard when its time to work hard.
Alternate for a total of 6 intervals and then finish with a cool down. For more interval training cardio workout routines, grab your copy of the Turbulence Training for Fat Loss manual.
Wednesday, June 3, 2009
Interval Fat Loss Training: Lose Fat And Gain Lean Muscle
Burn Fat Gain Muscle with Interval Fat Loss training
Can you burn fat and gain muscle at the same time? Despite what many scientists say, the answer is yes. In fact, in 1999 I designed a resistance training program for a research study where the average subject gained muscle and lost body fat – at the same time.
This was one of the first Turbulence Training style workouts I ever created, and some of the top muscle building subjects added 15 pounds of mass in just 8 weeks of training. It was amazing to watch them burn fat and gain muscle without cardio.
The subjects trained six days per week – which is more than I usually recommend, but research studies always have to get maximum results in a short amount of time. The problem with lifting that frequently is the risk of overuse injury. Fortunately, the subjects could take time off after the 8 weeks to recover.
You’ll get your best results, burn fat, and gain muscle if you train four times per week, alternating between upper and lower body workouts. In the research study program, subjects did a lower body day, a push-pull day, and a third day of shoulders and arms. They repeated each day twice per week.
But again, that is too much training…I recommend you cut back to just 4 days per week. You could do legs on one day, and push-pull-arms on the other day. You could then repeat those workouts once more later in the week, or you could do different lower and upper body workouts.
You might be thinking, how can you train your entire upper body in one workout? The answer is supersets and choosing the right exercises. For example, in the research study, we would pair chest presses with a rowing exercise in a superset, so the chest muscles could rest while the back muscles worked, and vice-versa.
We could also pair shoulder presses with chin-ups, and biceps with triceps. Those 3 supersets would give you a complete upper body workout. You could also put more emphasis on chest and back exercises in one workout of the week, if you want to build more muscle in those areas.
On the lower body days, you could pair leg exercises with ab exercises. Sometimes I will even put shoulder training on leg day, so you would squat and then do shoulder presses. I also like to use single leg exercises like split squats or lunges with abdominal exercises.
Over the years I’ve perfected these upper-body lower-body superset workouts and I’ve packaged them together in my programs like Turbulence Training for Meatheads. Those are fun, fast, effective workouts to burn fat and gain muscle on a 4-day per schedule.
But now you are thinking, what about cardio? The truth is you don’t need to do a lot – or any – cardio to burn fat and gain muscle. After all, in the research study, we didn’t allow guys to do cardio, and yet they built a LOT of muscle and decreased their body fat percentage in 8 weeks.
Heck, we didn’t even show them how to improve their diet, and they were all students eating a lot of processed foods. If we added just 1-2 interval training sessions and had them eat whole, natural foods, they would have been able to burn fat and gain muscle faster.
Thanks to Craig Ballantyne for this article
See Also
Interval Fat Loss Training for complete exercises, workouts and nutrition information on interval fat loss training
Can you burn fat and gain muscle at the same time? Despite what many scientists say, the answer is yes. In fact, in 1999 I designed a resistance training program for a research study where the average subject gained muscle and lost body fat – at the same time.
This was one of the first Turbulence Training style workouts I ever created, and some of the top muscle building subjects added 15 pounds of mass in just 8 weeks of training. It was amazing to watch them burn fat and gain muscle without cardio.
The subjects trained six days per week – which is more than I usually recommend, but research studies always have to get maximum results in a short amount of time. The problem with lifting that frequently is the risk of overuse injury. Fortunately, the subjects could take time off after the 8 weeks to recover.
You’ll get your best results, burn fat, and gain muscle if you train four times per week, alternating between upper and lower body workouts. In the research study program, subjects did a lower body day, a push-pull day, and a third day of shoulders and arms. They repeated each day twice per week.
But again, that is too much training…I recommend you cut back to just 4 days per week. You could do legs on one day, and push-pull-arms on the other day. You could then repeat those workouts once more later in the week, or you could do different lower and upper body workouts.
You might be thinking, how can you train your entire upper body in one workout? The answer is supersets and choosing the right exercises. For example, in the research study, we would pair chest presses with a rowing exercise in a superset, so the chest muscles could rest while the back muscles worked, and vice-versa.
We could also pair shoulder presses with chin-ups, and biceps with triceps. Those 3 supersets would give you a complete upper body workout. You could also put more emphasis on chest and back exercises in one workout of the week, if you want to build more muscle in those areas.
On the lower body days, you could pair leg exercises with ab exercises. Sometimes I will even put shoulder training on leg day, so you would squat and then do shoulder presses. I also like to use single leg exercises like split squats or lunges with abdominal exercises.
Over the years I’ve perfected these upper-body lower-body superset workouts and I’ve packaged them together in my programs like Turbulence Training for Meatheads. Those are fun, fast, effective workouts to burn fat and gain muscle on a 4-day per schedule.
But now you are thinking, what about cardio? The truth is you don’t need to do a lot – or any – cardio to burn fat and gain muscle. After all, in the research study, we didn’t allow guys to do cardio, and yet they built a LOT of muscle and decreased their body fat percentage in 8 weeks.
Heck, we didn’t even show them how to improve their diet, and they were all students eating a lot of processed foods. If we added just 1-2 interval training sessions and had them eat whole, natural foods, they would have been able to burn fat and gain muscle faster.
Thanks to Craig Ballantyne for this article
See Also
Interval Fat Loss Training for complete exercises, workouts and nutrition information on interval fat loss training
Tuesday, May 26, 2009
Busy Woman Or Man - Interval Fat Loss Training
Interval Fat Loss Training - 5 Ways To get Your Workouts done Faster.
Are You Ready to Achieve Your Goals and Get Into the Best Shape of Your Life?
Do you know the 2 biggest reasons men and women stop exercising?
1) Lack of time 2) Lack of motivation
Let's tackle "Lack of Time" today with 5 ways you can get your workouts done faster. After all, no one should spend more than 50 minutes in the gym.
Here are 5 ways to cut your workout time.
a) Supersets
I use "non-competing" superset. This means, choose two exercises for different muscle groups - and preferably completely opposite movements. For example, choose a push and a pull. That way, one muscle group rests while the other works...and you cut the rest time you need between sets.
b) Choose a better warmup strategy
Don't waste 10 minutes walking on the treadmill. Instead, use a total body circuit of bodyweight exercises as a general warmup, and then move directly into specific warm-up sets for your first two exercises.
c) Pair dumbbell and bodyweight exercises together in your supersets
This saves you time at home (you don't need to change the dumbbell weight between exercises) and in the gym (you don't need to fight for 2 sets of dumbbells).
d) Choose Intervals over slow cardio
The latest research shows more weight loss when people use intervals, and intervals take half as long to do.
e) Limit the use of isolation exercises
Pick multi-muscle exercises, such as squats, pulls, pushes, and rows. If you have time, you can squeeze in some dropsets for arms and shoulders if you want. However, if you only have 3 sessions of 45 minutes per week, isolation exercises must be the first to go.
In addition, don't spend more than 10 minutes per week on direct ab training. It's not efficient and won't give you rock hard abs alone.
Workout less, live life more,
Interval Fat Loss Training - Efficient And Effective
Interval Fat Loss Training can supercharge your fitness, boost your metabolism, burn off that extra fat and start reaching those goals that you have set yourself.
Imagine being able to lose more fat by doing less exercise? A lot more fat and a lot less exercise. Interval Fat Loss Training is the best method for losing fat.
Are You Ready to Achieve Your Goals and Get Into the Best Shape of Your Life?
Do you know the 2 biggest reasons men and women stop exercising?
1) Lack of time 2) Lack of motivation
Let's tackle "Lack of Time" today with 5 ways you can get your workouts done faster. After all, no one should spend more than 50 minutes in the gym.
Here are 5 ways to cut your workout time.
a) Supersets
I use "non-competing" superset. This means, choose two exercises for different muscle groups - and preferably completely opposite movements. For example, choose a push and a pull. That way, one muscle group rests while the other works...and you cut the rest time you need between sets.
b) Choose a better warmup strategy
Don't waste 10 minutes walking on the treadmill. Instead, use a total body circuit of bodyweight exercises as a general warmup, and then move directly into specific warm-up sets for your first two exercises.
c) Pair dumbbell and bodyweight exercises together in your supersets
This saves you time at home (you don't need to change the dumbbell weight between exercises) and in the gym (you don't need to fight for 2 sets of dumbbells).
d) Choose Intervals over slow cardio
The latest research shows more weight loss when people use intervals, and intervals take half as long to do.
e) Limit the use of isolation exercises
Pick multi-muscle exercises, such as squats, pulls, pushes, and rows. If you have time, you can squeeze in some dropsets for arms and shoulders if you want. However, if you only have 3 sessions of 45 minutes per week, isolation exercises must be the first to go.
In addition, don't spend more than 10 minutes per week on direct ab training. It's not efficient and won't give you rock hard abs alone.
Workout less, live life more,
Interval Fat Loss Training - Efficient And Effective
Interval Fat Loss Training can supercharge your fitness, boost your metabolism, burn off that extra fat and start reaching those goals that you have set yourself.
Imagine being able to lose more fat by doing less exercise? A lot more fat and a lot less exercise. Interval Fat Loss Training is the best method for losing fat.
Monday, May 18, 2009
Interval Training High Octane Fat Loss
High Intensity Interval Training or HIIT has become one of the top picks for fitness trainers and is opening doors to fat loss for people everywhere. Why? Because of the following HIIT is right for EVERYONE! Everyone from the experienced bodybuilder to the post pregnant woman can gain the benefits of HIIT in a short amount of time.
The four major benefits of HIIT are:
Burn more calories by elevating your metabolism so you lose fat faster
Increase your power
Increase your speed
Increase your endurance
We all seek better workouts and we all look for ways to get the most out of our workout in the shortest amount of time and HIIT can really provide those answers.
High Intensity Interval Training (HIIT) is the concept of training in intervals, each interval at a different intensity. Different HIIT programs work best for different people, but everyone can benefit form working out are varying levels of intensity (see example programs below). When you complete a cardiovascular session at an unvarying intensity for the duration of a workout your body enters a 'steady state'. This is a state at which your body has adapted itself to the speed you are going and conserves energy.
When you complete HIIT you do not allow your body to enter this state and thus allow yourself to burn more total calories in less time. Also, HIIT training is performed at a high intensity which raises your heart rate faster and raises your metabolism longer after the workout. The overall length of your workout are much briefer in duration than your typical aerobic sessions. Some studies, such as one by Laval University, state that HIIT (High Intensity Interval Training) cardio helps subjects lose/burn nine times more fat than those who trained the traditional way. It makes you wonder why anyone told you to train at a slow pace for a long period of time!
Example workout:
Pick any type of cardiovascular method (running, swimming, recumbent bike, treadmill, elliptical machine, etc).
Make sure you take some time to warm up to get your body temperature raised before you begin.
Now begin your cardiovascular training at 75% of your maximum ability, stay at this pace for MHR intensity for 30 seconds
Now bring your intensity down to 30% for 90 seconds.
Now raise your intensity to 80% for 30 seconds.
Now bring your intensity down to 30% for 90 seconds.
Now raise your intensity to 85% for 30 seconds.
Now bring your intensity down to 30% for 90 seconds.
Continue to repeat these steps, each time bringing your intensity level up.
The key step to HIIT is not allowing your body to adapt, adapting to a certain level of intensity will allow your body to fall into steady state and it will begin conserving rather than burning fat. Keep changing your pace, and pushing yourself through each interval. No matter what your fitness goals, HIIT is one of the best ways of helping you achieve them. And the variations are endless.
You can vary the training parameters (exercise to rest ratio, number of intervals) to make the workouts harder or easier, depending on what you are trying to accomplish and your conditioning level. You can also use any number of exrecises for your training, such as cycling, sprinting, bodyweight exercises, Kettlebells, jump rope, rope climbing, weight training exercises, and more.
The Scientific Research
A study performed by Jeffery W King, of East Tennessee State University, published May 2001 provided the proof HIIT. The study showed that HIIT increases resting metabolic rate for the following 24 hours. This means that not only do HIIT workout increase metaoblism and help burn fat during the workout, but they continue to do so for 24 hours continuing the workout. For the full study follow the link provided below.
See Also
Interval Fat Loss Training for more free workouts and further discussion on the benefits of Interval Training
The four major benefits of HIIT are:
Burn more calories by elevating your metabolism so you lose fat faster
Increase your power
Increase your speed
Increase your endurance
We all seek better workouts and we all look for ways to get the most out of our workout in the shortest amount of time and HIIT can really provide those answers.
High Intensity Interval Training (HIIT) is the concept of training in intervals, each interval at a different intensity. Different HIIT programs work best for different people, but everyone can benefit form working out are varying levels of intensity (see example programs below). When you complete a cardiovascular session at an unvarying intensity for the duration of a workout your body enters a 'steady state'. This is a state at which your body has adapted itself to the speed you are going and conserves energy.
When you complete HIIT you do not allow your body to enter this state and thus allow yourself to burn more total calories in less time. Also, HIIT training is performed at a high intensity which raises your heart rate faster and raises your metabolism longer after the workout. The overall length of your workout are much briefer in duration than your typical aerobic sessions. Some studies, such as one by Laval University, state that HIIT (High Intensity Interval Training) cardio helps subjects lose/burn nine times more fat than those who trained the traditional way. It makes you wonder why anyone told you to train at a slow pace for a long period of time!
Example workout:
Pick any type of cardiovascular method (running, swimming, recumbent bike, treadmill, elliptical machine, etc).
Make sure you take some time to warm up to get your body temperature raised before you begin.
Now begin your cardiovascular training at 75% of your maximum ability, stay at this pace for MHR intensity for 30 seconds
Now bring your intensity down to 30% for 90 seconds.
Now raise your intensity to 80% for 30 seconds.
Now bring your intensity down to 30% for 90 seconds.
Now raise your intensity to 85% for 30 seconds.
Now bring your intensity down to 30% for 90 seconds.
Continue to repeat these steps, each time bringing your intensity level up.
The key step to HIIT is not allowing your body to adapt, adapting to a certain level of intensity will allow your body to fall into steady state and it will begin conserving rather than burning fat. Keep changing your pace, and pushing yourself through each interval. No matter what your fitness goals, HIIT is one of the best ways of helping you achieve them. And the variations are endless.
You can vary the training parameters (exercise to rest ratio, number of intervals) to make the workouts harder or easier, depending on what you are trying to accomplish and your conditioning level. You can also use any number of exrecises for your training, such as cycling, sprinting, bodyweight exercises, Kettlebells, jump rope, rope climbing, weight training exercises, and more.
The Scientific Research
A study performed by Jeffery W King, of East Tennessee State University, published May 2001 provided the proof HIIT. The study showed that HIIT increases resting metabolic rate for the following 24 hours. This means that not only do HIIT workout increase metaoblism and help burn fat during the workout, but they continue to do so for 24 hours continuing the workout. For the full study follow the link provided below.
See Also
Interval Fat Loss Training for more free workouts and further discussion on the benefits of Interval Training
Friday, May 15, 2009
Interval Training Fat Loss Workout For Men And Women
300 Movie Workout Fat Loss For Men & Women
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss
The 300 movie workout is the talk of the fitness world. It's helped actors chisel Greek Statue bodies while causing weight loss and calorie burning for the rest of us.
The 300 workout is legendary, having been featured in Men's Health and on ESPN. Everyone's looking for the 300 workout on the 'Net. So I made mini-version of the workout for the average guy and gal, see those below.
But first, here's how the original 300 Workout goes...but don't try this at home...
a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps
And remember, there is NO scheduled rest between exercises.
Although eventually, you'll slow down.
I tried this workout last week and managed to get 'er done in only 19 minutes and 7 seconds. But what about a 300 workout for you?
Fortunately, this workout can easily be changed. Appropriate
exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 - still making for a total body challenge.
For example, you might do this 200-repetition workout - this is
great for a man with moderate fitness:
5 Chinups
20 prisoner squats
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight inverted rows
Optionally, you could do 100 reps of rope jumping to finish off 300 total reps.
An intermediate woman could do a 150 rep workout:
5 Bodyweight Inverted Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches
Add in 50 rope skips for 200 total repetitions - or 150 skips for a full 300.
Tough, but fair. So you can do your own version of the 300 workout and build your own Greek God or Greek Goddess body. Work with a trainer to come up with other ideas. And always, train safe.
Don't train like this everyday. Just use one of these workouts once every other month as an extra challenge.
For your regular fat burning workouts, stick to the Turbulence
Training workouts for men and women. You'll boost your metabolism, burn fat, and maximize your fitness so that you'll be ready for your very own 300 test day.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss
The 300 movie workout is the talk of the fitness world. It's helped actors chisel Greek Statue bodies while causing weight loss and calorie burning for the rest of us.
The 300 workout is legendary, having been featured in Men's Health and on ESPN. Everyone's looking for the 300 workout on the 'Net. So I made mini-version of the workout for the average guy and gal, see those below.
But first, here's how the original 300 Workout goes...but don't try this at home...
a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps
And remember, there is NO scheduled rest between exercises.
Although eventually, you'll slow down.
I tried this workout last week and managed to get 'er done in only 19 minutes and 7 seconds. But what about a 300 workout for you?
Fortunately, this workout can easily be changed. Appropriate
exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 - still making for a total body challenge.
For example, you might do this 200-repetition workout - this is
great for a man with moderate fitness:
5 Chinups
20 prisoner squats
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight inverted rows
Optionally, you could do 100 reps of rope jumping to finish off 300 total reps.
An intermediate woman could do a 150 rep workout:
5 Bodyweight Inverted Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches
Add in 50 rope skips for 200 total repetitions - or 150 skips for a full 300.
Tough, but fair. So you can do your own version of the 300 workout and build your own Greek God or Greek Goddess body. Work with a trainer to come up with other ideas. And always, train safe.
Don't train like this everyday. Just use one of these workouts once every other month as an extra challenge.
For your regular fat burning workouts, stick to the Turbulence
Training workouts for men and women. You'll boost your metabolism, burn fat, and maximize your fitness so that you'll be ready for your very own 300 test day.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss
Thursday, May 7, 2009
Circuit Training For Fast Fat Loss
Last Wednesday I put myself through a tough total body fat burning circuit exercise workout in High Park near my place in Toronto.
Afterwards I headed right back to the office and went straight to my computer to answer questions about fat loss, interval training, bodyweight exercises, and fat burning from men and women all over the world.
Then I stumbled across an unusual post from a fellow Canadian and new member, Mike Cheliak. He and I had been discussing off-day bodyweight circuit training, and he wrote in this inspirational story to share with you...
"I did the Total Body Ten Bodyweight Circuit today as my day off 'activity'. When I got to the gym there were a couple guys and a girl beginning their usual Eliptical routines...
...but I convinced them to join me in the Aerobics room and we gutted out 3 circuits of the Total Body Ten program. It was great!
What a perfect way to get some good intense activity in without tiring yourself out on a day off! We may all start a "club" on Wednesdays to do this. I think it was a great motivator doing it with other people. We all pushed each other and had fun doing it.
I highly recommend this to anyone looking for some fun activity. You could easily do it at home but I have to say that it was a LOT more fun doing it with a group!"
Mike's right, and the Total Body Ten is a great fat burning circuit exercises workout to give the "go-getters" something to do on their off-days from regular strength training and interval training.
You can also use this circuit in place of regular interval training, if you don't have access to a cardio machine. The general format of the circuit goes like this...
1) Easy lower body exercise for warm-up
This could be some type of bodyweight squat or hip extension.
2) Moderate upper body pushing exercise for warm-up
A pushup or kneeling pushup works best.
3) Single-leg exercise
Lunges or stepups are great for moderate fitness levels.
4) High-rep upper body pushing exercise
A moderately difficult pushup exercise here.
5) High-rep Squat
This is used for conditioning purposes.
6) High-rep total body ab exercise
I like mountain climbers here.
7) Single-leg exercise
Another lunge would work or a single leg deadlift.
8] Tough upper body pushing exercise
Your most challenging pushup.
9) Lower body posterior chain exercise
Stability ball leg curls or 1-leg RDL's.
10) Tough upper body pulling exercise
Inverted rows work great!
This completes your fat burning circuit exercises workout. Go through the circuit up to 3 times, resting 1 minute at the end of each circuit, but rest only as little as possible between exercises.
Do this workout in place of regular cardio or interval training as many as two times per week. Make sure to have a rest day in between.
These are the ten best movements for fat burning bodyweight circuits!
Thanks to Craig Ballantyne of Turbulence Training for this great article.
Afterwards I headed right back to the office and went straight to my computer to answer questions about fat loss, interval training, bodyweight exercises, and fat burning from men and women all over the world.
Then I stumbled across an unusual post from a fellow Canadian and new member, Mike Cheliak. He and I had been discussing off-day bodyweight circuit training, and he wrote in this inspirational story to share with you...
"I did the Total Body Ten Bodyweight Circuit today as my day off 'activity'. When I got to the gym there were a couple guys and a girl beginning their usual Eliptical routines...
...but I convinced them to join me in the Aerobics room and we gutted out 3 circuits of the Total Body Ten program. It was great!
What a perfect way to get some good intense activity in without tiring yourself out on a day off! We may all start a "club" on Wednesdays to do this. I think it was a great motivator doing it with other people. We all pushed each other and had fun doing it.
I highly recommend this to anyone looking for some fun activity. You could easily do it at home but I have to say that it was a LOT more fun doing it with a group!"
Mike's right, and the Total Body Ten is a great fat burning circuit exercises workout to give the "go-getters" something to do on their off-days from regular strength training and interval training.
You can also use this circuit in place of regular interval training, if you don't have access to a cardio machine. The general format of the circuit goes like this...
1) Easy lower body exercise for warm-up
This could be some type of bodyweight squat or hip extension.
2) Moderate upper body pushing exercise for warm-up
A pushup or kneeling pushup works best.
3) Single-leg exercise
Lunges or stepups are great for moderate fitness levels.
4) High-rep upper body pushing exercise
A moderately difficult pushup exercise here.
5) High-rep Squat
This is used for conditioning purposes.
6) High-rep total body ab exercise
I like mountain climbers here.
7) Single-leg exercise
Another lunge would work or a single leg deadlift.
8] Tough upper body pushing exercise
Your most challenging pushup.
9) Lower body posterior chain exercise
Stability ball leg curls or 1-leg RDL's.
10) Tough upper body pulling exercise
Inverted rows work great!
This completes your fat burning circuit exercises workout. Go through the circuit up to 3 times, resting 1 minute at the end of each circuit, but rest only as little as possible between exercises.
Do this workout in place of regular cardio or interval training as many as two times per week. Make sure to have a rest day in between.
These are the ten best movements for fat burning bodyweight circuits!
Thanks to Craig Ballantyne of Turbulence Training for this great article.
Tuesday, February 3, 2009
Quick Fat Loss? Maximize Your Metabolism
How to Maximize your Metabolism
By: Craig Ballantyne, CSCS, MS
Turbulence Training.com
You cut calories and you exercise. You do exactly what the articles say - Your calories out are greater than your calories in. You should be losing fat. But if you aren’t, perhaps you’re still not paying attention to an often forgotten factor of fat loss - your metabolism.
Your metabolism is a measure of how many calories you are burning each day. But did you know that the food, exercise, and lifestyle choices you make every day have a significant impact on your metabolism? For example, if you starve yourself (instead of following a sensible fat-loss eating plan) your metabolism will slow down. If your metabolism slows down, it means your calories out will be less. And that means no more fat loss, and possibly even continued fat gain.
So for every day that you continue to slow your metabolism with unhealthy lifestyle choices, you get further and further away from fat loss. To help, I’ve put together a list of the top 10 ways to maximize your metabolism, so that you’ll burn as many calories as possible each day so that you can finally lose the fat. For the exact workouts and nutrition plan to help you lose the maximum amount of fat in as little time as possible, visit www.TurbulenceTraining.com
1. Don’t starve yourself! Cutting calories too much is one of the worst things you can do to your body. Starving yourself actually causes you to lose much more water weight and muscle than fat. Use fitday.com to find out your daily calorie intake.
2. Eat 6-8 small meals per day with an emphasis on lean proteins, fruits, and vegetables. You have to have a nutrition plan, so spend a couple hours on a day off preparing as much food as you can for the upcoming week.
3. Eat breakfast. You have to make this meal part of your daily metabolism-boosting plan. At the very least, eat a lean protein, drink some Green Tea, and consume a fiber-rich fruit to get your fat loss day started right.
4. Eat healthy fats. Sources of healthy fats included nuts, fish, olive oil, and flax oil. I consume 10 grams of fish oil per day. Replace all processed carbohydrates in your diet with almonds. For example, if you currently eat a small bag of pretzels as a mid-afternoon snack, eat almonds instead (eating the same number of total calories).
5. Eat high quality foods that will help you control your blood sugar levels, insulin levels, and energy levels. Insulin management will help you lose fat and prevent you form gaining fat. Controlling your hormone levels is the #1 neglected factor in fat loss programs.
6. Eat 1.14g of protein per pound of lean body mass. If you don’t know your lean body mass, then simply eat 1g of protein per pound of body weight. But if possible, stick to the lean body mass recommendation, as that eliminates excess fat mass when calculating protein needs.
7. Don’t drink alcohol. Alcohol intake can quickly add hundreds of calories and alcohol prevents fat burning. Alcohol intake can also reduce testosterone levels, a big no-no for men looking to get lean.
8. Drink Green Tea and water. While I don’t believe that either of these will increase your metabolism, I do believe that they help prevent decreases in metabolism. Not too mention, these are your 2 healthiest beverage options.
9. Stick to a consistent sleep schedule. Don’t stay up all night, and if possible, avoid working afternoon and overnight shifts. If you must work shiftwork, stick to the rest of these principles as strongly as possible.
10. Use the strength training with moderately heavy weights (that allow you to complete 8 perfect reps per set) and interval training for the most efficient and effective metabolism boosting workout.
If your metabolism has slowed down due to improper dieting or lifestyle, then follow these tips to help you get back on track to lose fat and gain muscle. Once you correct your metabolism, you will be on the road to losing the fat for good. Just in time for summer.
About the Author:
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training
By: Craig Ballantyne, CSCS, MS
Turbulence Training.com
You cut calories and you exercise. You do exactly what the articles say - Your calories out are greater than your calories in. You should be losing fat. But if you aren’t, perhaps you’re still not paying attention to an often forgotten factor of fat loss - your metabolism.
Your metabolism is a measure of how many calories you are burning each day. But did you know that the food, exercise, and lifestyle choices you make every day have a significant impact on your metabolism? For example, if you starve yourself (instead of following a sensible fat-loss eating plan) your metabolism will slow down. If your metabolism slows down, it means your calories out will be less. And that means no more fat loss, and possibly even continued fat gain.
So for every day that you continue to slow your metabolism with unhealthy lifestyle choices, you get further and further away from fat loss. To help, I’ve put together a list of the top 10 ways to maximize your metabolism, so that you’ll burn as many calories as possible each day so that you can finally lose the fat. For the exact workouts and nutrition plan to help you lose the maximum amount of fat in as little time as possible, visit www.TurbulenceTraining.com
1. Don’t starve yourself! Cutting calories too much is one of the worst things you can do to your body. Starving yourself actually causes you to lose much more water weight and muscle than fat. Use fitday.com to find out your daily calorie intake.
2. Eat 6-8 small meals per day with an emphasis on lean proteins, fruits, and vegetables. You have to have a nutrition plan, so spend a couple hours on a day off preparing as much food as you can for the upcoming week.
3. Eat breakfast. You have to make this meal part of your daily metabolism-boosting plan. At the very least, eat a lean protein, drink some Green Tea, and consume a fiber-rich fruit to get your fat loss day started right.
4. Eat healthy fats. Sources of healthy fats included nuts, fish, olive oil, and flax oil. I consume 10 grams of fish oil per day. Replace all processed carbohydrates in your diet with almonds. For example, if you currently eat a small bag of pretzels as a mid-afternoon snack, eat almonds instead (eating the same number of total calories).
5. Eat high quality foods that will help you control your blood sugar levels, insulin levels, and energy levels. Insulin management will help you lose fat and prevent you form gaining fat. Controlling your hormone levels is the #1 neglected factor in fat loss programs.
6. Eat 1.14g of protein per pound of lean body mass. If you don’t know your lean body mass, then simply eat 1g of protein per pound of body weight. But if possible, stick to the lean body mass recommendation, as that eliminates excess fat mass when calculating protein needs.
7. Don’t drink alcohol. Alcohol intake can quickly add hundreds of calories and alcohol prevents fat burning. Alcohol intake can also reduce testosterone levels, a big no-no for men looking to get lean.
8. Drink Green Tea and water. While I don’t believe that either of these will increase your metabolism, I do believe that they help prevent decreases in metabolism. Not too mention, these are your 2 healthiest beverage options.
9. Stick to a consistent sleep schedule. Don’t stay up all night, and if possible, avoid working afternoon and overnight shifts. If you must work shiftwork, stick to the rest of these principles as strongly as possible.
10. Use the strength training with moderately heavy weights (that allow you to complete 8 perfect reps per set) and interval training for the most efficient and effective metabolism boosting workout.
If your metabolism has slowed down due to improper dieting or lifestyle, then follow these tips to help you get back on track to lose fat and gain muscle. Once you correct your metabolism, you will be on the road to losing the fat for good. Just in time for summer.
About the Author:
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training
Thursday, December 11, 2008
Tabata Training: High Intensity Interval Training
Tabata Training: High Intensity Interval Training
Tabata Training: Sumo Deadlift and High Pull Exercise Combo
Tabata Training Exercise Combo lose unwanted body fat, up your cardio capacity and gain lean muscle.
For those of you who aren't familiar with Tabata Training I will give you a quick once over of what Tabata training is all about.
Tabata training is a very intense form of Interval training. Normally Tabata is done with one exercise ( but there are exceptions to every rule).
Tabata training is a very intense form of Interval training. Normally Tabata is done with one exercise ( but there are exceptions to every rule).
What you do is you do as many reps as you can in 20 seconds then you rest for 10 seconds and repeat the eventual goal is to do a minimum fo 8 sets. Doesn't sound all that tough right? Think again Tabata training is a tough workout but probably the most effective and time efficent workout for body fat loss and cardio workout there is.
A word of caution if you are new to working out or are just not in very good shape do not just think you can jump into doing a Tabata workout. First things first get a physical checkup! You will be placing heavy demands on your cardio system doing tabata's.
Once you are cleared medically(and you should do that before starting any form of exercise program) break into tabata training gradually.
Start with doing one or two sets of tabata two to three times a week.
Once you are cleared medically(and you should do that before starting any form of exercise program) break into tabata training gradually.
Start with doing one or two sets of tabata two to three times a week.
Tabata training is again as many reps as you can do for 20 seconds.
What you want to do is one of two things:
1 - Have a clock set to where you can watch the second hand for your twenty seconds while you count your reps or
2 - Have someone time you and count your reps for you. This is the best way so you can pay attention to using proper exercise form especially as you begin to tire.
3 - Get yourself a timer made for Interval and Tabata training
Tabata Style Sumo Deadlift and High Pull Combo
Tabata Style Sumo Deadlift and High Pull Combo
You are going to need a barbell( but a kettlebell, two dumbbelss or a medicine ball can also be used) to do the Sumo Deadlift high Pull.
What we are doing here is 2 different exercises but combinning them as one.
The Sumo Deadlift:
Position feet under bar with very wide stance. Squat down and grasp bar between legs with a shoulder width or slightly narrower mixed grip. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Throughout lift keep hips low, shoulders high, arms and back straight. Knees should point same direction as feet throughout movement. Keep bar close to body to improve mechanical leverage.
The High Pull:
Stand over the barbell with the balls of the feet positioned under the bar slightly wider apart than hip width. Squat down and grip the bar with an over hand grip slightly wider than shoulder width. Position the shoulders over the bar with the back arched tightly. Arms are straight with elbows pointed along the bar. Pull the bar up off the floor by extending the hips and knees. As the bar reaches the knees vigorously raise the shoulders while keeping the barbell close to the
thighs, jump upward extending the body. Flex elbows out to the sides, pulling bar up to neck height.
Combining The Sumo Deadlift and High Pull:
Get yourself into position as if you are doing the Sumo ( use the narrow grip as instructed for the sumo) once you stand erect go immediatly into the High Pull and return to starting position and repeat.
You are not going to use heavy weight's for this remember we are going to do these Tabata style we are not bodybuilding. So use a weight that will make you work but not to heavy as to be able to get out your required reps.
Tabata Training Efficent and EffectiveI love Tabata Training and the Sumo Deadlift High Pull combo gives you a total body workout. Your working practically every muscle group and cardio your metabolism will be racing long after this workout is over. Practice with an empty bar so you get your form down before adding weight.
Sunday, November 23, 2008
Interval Training Weight Loss Fitness And Bodybuilding
Tabata Training: Sumo Deadlift and High Pull Exercise Combo
Tabata Exercise Combo for Weight Loss and Fitness.
For those of you who aren't familiar with Tabata Training I will give
you a quick once over of what Tabata's are all about.
you a quick once over of what Tabata's are all about.
Tabata training is a very intense form of Interval training. Normally
Tabata is done with one exercise. What you do is you do as many reps
as you can in 20 seconds then you rest for 10 seconds and repeat the
eventual goal is to do a minimum fo 8 sets.
Doesn't sound all that tough right? Think again Tabata is a tough workout but probably the most effective and time efficent weight loss and cardio workout there is.
A word of caution if you are new to working out or are just not in very good shape do not just think you can jump into doing a Tabata workout.
First things first get a physical checkup! You will be placing heavy demands on your cardio system doing tabata's. Once you are cleared medically(and you should do that before starting
any form of exercise program) break into tabata training gradually.
Start with doing one or two sets of tabata two to three times a week.
Tabata training is again as many reps as you can do for 20 seconds.
What you want to do is one of two things:
1 - Have a clock set to where you can watch the second hand for your
twenty seconds while you count your reps or
2 - Have someone time you and count your reps for you. This is the
best way so you can pay attention to using proper exercise form especially as you begin to tire.
3- Get yourself a fitness timer that you can set for your work interval and rest intervals.
Tabata Style Sumo Deadlift and High Pull Combo.
Tabata Style Sumo Deadlift and High Pull Combo.
You are going to need a barbell to do the Sumo Deadlift high Pull.
What we are doing here is 2 different exercises but combinning them as
one.
What we are doing here is 2 different exercises but combinning them as
one.
The Sumo Deadlift:
Position feet under barbell with very wide stance. Squat down and grasp
bar between legs with a shoulder width or slightly narrower mixed
grip. Lift bar by extending hips and knees to full extension. Pull
shoulders back at top of lift if rounded. Throughout lift keep hips
low, shoulders high, arms and back straight. Knees should point same
direction as feet throughout movement. Keep bar close to body to
improve mechanical leverage.
The High Pull:
Stand over the barbell with the balls of the feet positioned under the
bar slightly wider apart than hip width. Squat down and grip the bar
with an over hand grip slightly wider than shoulder width. Position
the shoulders over the bar with the back arched tightly. Arms are
straight with elbows pointed along the bar. Pull the bar up off the
floor by extending the hips and knees. As the bar reaches the knees
vigorously raise the shoulders while keeping the barbell close to the
thighs, jump upward extending the body. Flex elbows out to the sides,
pulling bar up to neck height.
Combining The Sumo Deadlift and High Pull:
Get yourself into position as if you are doing the Sumo ( use the narrow grip as instructed for the sumo) once you stand erect go immediatly into the High Pull and return to starting position
repeat.
A Video Demo Of the Sumo High Pulls Tabata styleTabata Training:
You are not going to use heavy weight's for this remember we are going to do these Tabata style we are not bodybuilding. So use a weight that will make you work but not to heavy as to be able to get out your reps.
Tabata Training Efficent and EffectiveI love Tabata Training and the Sumo Deadlift High Pull
combo gives you a total body workout. Your working practically every muscle group and cardio your metabolism will be racing long after this workout is over.
Practice with an empty bar so you get your form down before adding weight.
If your not doing Interval Training You should be. Jag252
Saturday, July 19, 2008
Questions and Answers about Interval Training
Q; What is Interval Training?
A: Interval Training consists of short bursts of maximum effort exercise followed by brief rest periods. An example of an Interval Training workout would be to sprint for 30 seconds followed by 30 seconds of walking or a light jog.
Q: What are the benefits to Interval Training?
A: Interval Training increases physical endurance, burns more calories thus causing greater weight loss, keeps your blood pressure in check Interval training strengthens your heart and lungs and increases your energy.
Q: How is Interval Training better than my step Aerobics class?
A: Interval Training is both an Aerobic and Anaerobic workout so you are not only working your cardiovascular system you are also working your muscles which has been proven to raise your metabolism both during and well after your workout.
Q: Do I need any kind of special equipment to do Interval Training?
A: No Interval Training can be done with bodyweight exercises, weights, kettlebells, sprints, a junp rope and treadmills the list for Interval Training is endless.
Q: I haven't worked out in a long time can I do Interval Training?
A: First off if you have not worked out in a long time or ever go get a physical and your doctors okay before starting any kind of fitness program Interval Training or anything else. Then start your Interval Training slowly ease into it.
As an example walk at a normal pace for 30 seconds then at a brisk pace for 30 seconds then back to normal etc. Then as your fitness levels increase start sprinting and jogging.
Interval Training along with a sound nutrition plan are two of the keys to a healthier and fitter you.
A: Interval Training consists of short bursts of maximum effort exercise followed by brief rest periods. An example of an Interval Training workout would be to sprint for 30 seconds followed by 30 seconds of walking or a light jog.
Q: What are the benefits to Interval Training?
A: Interval Training increases physical endurance, burns more calories thus causing greater weight loss, keeps your blood pressure in check Interval training strengthens your heart and lungs and increases your energy.
Q: How is Interval Training better than my step Aerobics class?
A: Interval Training is both an Aerobic and Anaerobic workout so you are not only working your cardiovascular system you are also working your muscles which has been proven to raise your metabolism both during and well after your workout.
Q: Do I need any kind of special equipment to do Interval Training?
A: No Interval Training can be done with bodyweight exercises, weights, kettlebells, sprints, a junp rope and treadmills the list for Interval Training is endless.
Q: I haven't worked out in a long time can I do Interval Training?
A: First off if you have not worked out in a long time or ever go get a physical and your doctors okay before starting any kind of fitness program Interval Training or anything else. Then start your Interval Training slowly ease into it.
As an example walk at a normal pace for 30 seconds then at a brisk pace for 30 seconds then back to normal etc. Then as your fitness levels increase start sprinting and jogging.
Interval Training along with a sound nutrition plan are two of the keys to a healthier and fitter you.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training
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