Weight Loss Transformation Secrets

7 Weight Loss Transformation Secrets

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

Millions of men and women want to lose weight because they are sick of their excess body fat and low energy levels. If that sounds like you, then you need to join the Turbulence Training weight loss transformation contest.

There's already been some powerful, emotional stories told in fitness magazines, and folks from all over the world are helping one another to finally change their bodies. Your weight loss transformation is going to be an amazing 12 weeks. So I thought this would be the best time to give you my Top 7 Transformation Tips to help you lose more weight in the next 12 weeks.

Here are my Top 7 Transformation Secrets that you can use to burn fat from all over your body with Turbulence Training.

Tip #1) Clean out the pantry

One of the biggest pitfalls in a weight loss program is added sugar and mindless snacking (especially between getting home from work and dinner).

Get rid of the junk. Toss it. Better the garbage can eats it than you do.

Tip #2) Stop doing slow boring cardio

Increase the intensity of your workouts and switch to interval training. And yes, even beginners can do interval training when using the metabolism-boosting short, burst workout system.

Tip # 3) Use professionally designed, structured workouts such as my Turbulence Training Workouts that have been featured in Men's Health magazine

You should be in and out of your short, burst workouts in less than 45 minutes, three times per week. On the other 4 days of the week, stay active, getting at least a 30-minute walk in each day.

Tip #4) Set up home gym with ball, bench, and adjustable dumbbells

That's all you need. If you are feeling frisky, you can add a pull-up bar to
your home gym.

But to change your body, you only need a little bit of equipment at home. You don't need an expensive gym membership or one of those colossal home gyms, or even a pricey bowflex.

Your body doesn't discriminate on price. It simply responds to the turbulence training you put on your body, and you can do that on the cheap.

Tip #5) Use short, burst Bodyweight Circuits at home instead of using cardio machines.

Choose 3 lower body exercises and 3 upper body exercises. Alternate between upper and lower body bodyweight exercises. Watch my youtube video on circuit training for more details.

Tip #6) Plan, shop, and prepare your food

Finding the right nutrition program is CRITICAL to success, and so is planning. You can't out-train a bad diet, but you can out-plan bad habits. So invest 2 hours on the weekend to prepare as many of your fat burning meals as possible for the week ahead.

Tip #7) Get Social Support

This is the most important Weight Loss Secret that no one pays attention to.

But the bottom line is...you can't do this on your own.

You need support from others to stick to your workouts, to make the right diet choices day-in and day-out and to have someone prop you up when you are feeling down and also to "call you out" when you are feeling like cutting corners.

Get social support on your side today with help from Turbulence Training.

Put these 7 Secrets to use today and you can lose 14-30 pounds in 12 weeks just like our past Transformation Contest Winners. And please refer your friends to the contest. You'll be supporting them and helping them change their bodies & their lives.

I can't wait to hear about your results in the Turbulence Training transformation contest.



About the Author

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

Sandbag Training for Baby Boomers

While sandbag training has been associated with "underground" training because of its difference from traditional healthclub equipment, it is also an excellent fat loss tool.

For Baby Boomers, it can increase their energy levels while making ordinary activities around the house that much easier. Because every exercise works your midsection while your upper or lower body is working, it also makes for a very efficient, time-saving workout.

Putting long hours in at your job and keeping up with your kids or grandkids' sporting events and activities leaves little time for exercise, causing many to not even bother as they think hours and hours of boring exercise at the gym is required.

Not so!!

When you do strength training exercises that involves your large muscle groups and several joints, you can burn more calories. Go from one exercise to the next with little rest in between and you can get a lot of work done in a short amount of time.

This is the key to losing fat without taking several hours to do so.

Because sandbags have the tendency to shift when you lift them, it involves more work from your core to stabilize your spine, which is a good thing. This type of exercise can increase the strength of your midsection, protecting your low back from potential injury.

It also simulates some of the movements you do around the house or in your work or sport environment. I like to combine sandbag exercises with bodyweight movements like pushups, stepups, and lunges, as well as band and dumbbell exercises.

By combining these exercises in a circuit you can burn lots of calories and keep your metabolism elevated for several hours, which is the real key to burning fat for those with limited time to exercise.

So while they may not be found in most healthclubs, sandbag training is not just for intense, underground types - they work equally well for most Baby Boomers.

Coach Josh Henkin has created some great sandbags that I really enjoy using. Check out his website, Sandbag Exercises.

SandbagExercises.com

The 5 Best Fat Burning Interval Workouts

Check out what fat loss guru Craig Ballantyne has to say about interval training and why its superior for losing weight.

Long, slow cardio is not the fastest way to burn fat. Research shows that
short interval training workouts burn belly fat faster.

I was one of the first trainers to question long, slow cardio for fat loss
back in the late 1990's and I believe that traditional cardio is over-rated.

Interval training, or interval "cardio" if you want to call it that, is
much, much better for fat loss. It burns belly fat in half the workout time.

I figured this out just before the year 2000. Back in 1998-99, I was but a
lowly grad student, studying the effects of androstenedione (the supplement
taken by the mighty baseball player, Mark McGwire during his record-breaking
home run quest in '98).

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

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

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

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

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

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

Instead, I had to draw on my academic studies and my experiences working
with athletes as the school's Strength & Conditioning Coach. I knew that
sprint intervals were associated with more fat loss than slow cardio, and I
knew that you could also increase aerobic fitness by doing sprints (but you
can't increase sprint performance by doing aerobic training).

So clearly, intervals were (and ARE!) superior to long slow cardio for fat
loss. I had seen first hand the incredible results of sprint intervals in
the summer and fall, as the athletes made huge fitness improvements and shed
winter fat in a short time using my interval programs. I knew that intervals
had to be the next step in the evolution of cardio.

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

I also understand that interval training sounds intimidating to a lot of
people, so I need to clear up how an interval training workout goes.

After all, I believe everyone can do interval training for fat burning. Even
beginners. For beginners who usually exercise for 30 minutes at 3.5 mph on
the treadmill, their interval workout would be to go for 1 minute at 3.8mph
and then recover for 2 minutes at 3.0 mph. That's it. Repeat 6 times. If you
are more advanced, you would use more intense exercise.

Interval training doesn't have to be sprinting for your life. It just needs
to start off harder than normal and progress from there.

Most folks hate cardio, so they are happy to use interval training as an
effective replacement to lose stomach fat. Here is my list of preferred ways
to do your intervals, ranked in order from best to worst, based on my
experiences.

1. Sprinting outdoors (Hill sprinting might be the absolute best method)
2. Kettlebell exercises
3. Bodyweight interval circuits
4. Treadmill running
5. Stationary cycle (upright cycling preferred over recumbant bike)

With those 5 Turbulence Training interval training methods, you'll burn fat
fast and never have to do cardio again!

About the Author

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

3 Great Ab Exercises - Indirect Ab Exercises

Mike Geary of Truth About Six Pack Abs discusses some great exercises that work the abs for core stability while burning plenty of calories at the same time. Besides being very effective, this approach is also more efficient than doing 15 minutes of ab training on the floor.

Instead of the typical ab exercise routines that we see so often with crunches, situps, leg lifts, etc... I like to give my readers better options for metabolism-boosting high intensity workouts that work their entire body while also working their abs.

I'm going to show you an example today of one of my favorite ab workouts that doesn't include any direct ab exercises at all. It's in a tri-set format (similar to a super-set but alternating between 3 exercises).

Here goes:

1a. Renegade Dumbbell Rows

1b. Front Squats with Barbell

1c. Mountain Climbers on Floor

A good rep scheme to use with this could be 3-4 sets of 8 reps for each exercise, or more sets for less reps, such as 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval (such as 30 seconds) instead of "reps".

Renegade dumbbell rows are done starting in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. Trust me... you'll feel it in the abs!

Front squats are done similar to back squats, however with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body.

This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you'll feel this one in the abs big time!

Mountain climbers are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor.

If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.

After finishing each exercise, rest about 30 seconds before starting the next exercise. Rest about 1-2 minutes after completing each "tri-set" before repeating.

This will give you one of the best ab workouts you've ever had without even doing any direct ab exercises. You'll see what I mean after you try it!

For more information on Mike's program The Truth About 6 Pack Abs, click here.

More Interval Training for Fat Loss

Sandbag training is a great way to lose fat, gain strength and increase your general fitness levels. Interval training with sandbags can be intense, but also fun at the same time.

I know, I know......I'm a bit of a sadist at times with my training, but you gotta keep it fun!

Here's a few words from the sandbag master Josh Henkin on burning off the extra holiday fat.

4th of July might be almost as abused as the winter holidays. The amount of greasy, fatty, and fried foods along with alcohol can be quite impressive by some individuals. Hopefully getting it out of the system and seeing the impact of the crazy weekend makes one very motivated to train! Yep, Monday seems to be New Years resolution day most weeks. Well, instead of jumping on the treadmill or the elliptical I have developed a system of training to help burn fat. Our sandbags seem to be a perfect vehicle for this training.

As I put the finishing touches on the new Sandbag Fat Loss course, I want to discuss one of the principles that help tremendously. As many of you know by now, interval training has been shown to be far more effective for fat loss than steady state cardio. Yet, sprinting and other forms of interval training do not seem realistic for many.

To get around having to be on cardio equipment or fight the elements, or bad running habits is to focus on big bang strength exercises. Our sandbags can be used for well over 200 drills and we can find a few to help that fat burning process.

This week I am discussing the value of density training and focusing on four exercises. I know, doing only four sounds insane! Hey, I didn't say these were four easy exercises. In fact, performing these four will hit every muscle from head to toe and everything in between. They focus on strength and power, mobility and stability. Watch this week's video on how to optimize density training to start burning off the hotdogs, beers, and other goodies you indulged in this past weekend!

SandbagExercises.com

Hill Sprints or Bike Intervals for Fat Loss

If you want to burn more calories should you do interval sprints up a hill or interval training on a bike? It depends - on both your goals and your health.

Running interval hill sprints or interval sprints on a flat surface is a great way to burn fat. Part of the fat burning effect comes from doing intense training with your large muscle groups - such as your legs and hips, and also from your chest and back.

This type of training burns a lot of calories and can keep your metabolism elevated for several hours after you are done exercising. Basically, you are doing a lot of work in a fairly short period of time.

Whether you are doing interval sprints or interval weight training, you get more work done without resting very long in between sets or sprints. You are obviously working fairly intensely when doing this.

Sprints can be hard on your joints if you have had past injuries or are past 40, such as myself. So they can help jump start your metabolism, but may need to be used sparingly to save your joints from all the pounding.

Since I live in Iowa, where it is cold and snowy for the Winter and sometimes wet and rainy - like the flood of 2008 - inside training is necessary, and this is where interval training on a stationary bike comes into play.

They are both very effective for fat loss, more effective than doing long, slow cardio exercise. So you can use either one or do both, depending on how healthy you are and whether you can get outdoors to exercise.

Right now it is Summer time and I like to be outside as much as possible, so I will do some interval training on my mountain bike. I will ride faster for periods of time and then coast or pedal slower, and then ride faster again.

So my training will change depending on what time of year it is. In the Winter I was doing more interval sled training because I couldn't be outside. I have a place that I can do interval sled pushes for about 20 yards before turning around.

Depending on how much weight is on the sled I will do shorter or longer pushes or sprints, depending on whether I am training for strength or fat loss. Because of past injuries, this is easier than lifting heavy barbells. Its also a lot of fun........ ya, ya I know I'm a bit of a sadist to consider this fun, but it gets results.

How to Burn Belly Fat for Summer

Ready to burn belly fat and get a six pack for Summer?

Good, because Men's Health expert, Craig Ballantyne, has
the solution to your fat loss problems, and today he's
doing something he has NEVER Done Before...

For the FIRST TIME EVER...He's Cutting the Price on
his New Turbulence Training for Abs Program in a
Special 48-Hour Limited Time Promotion...

...So That You Can Burn Belly Fat and Work Your Abs
in the Comfort of Your Own Home with these All NEW &
Exclusive Turbulence Training Workouts...

As you can see by HIS PHOTO on his new site, he knows
how to get abs without doing crunches or long, slow
boring cardio. And he'll show you all NEW workouts
to help you do the same.

Check out Craig's abs and get his new program HERE:
Turbulence Training for Abs Home Workout

I know you are working hard on getting your six-pack
for Summer, but at the same time you don't want to do
long workouts or go to a stinky commercial gym during
the holidays, so Craig worked overtime on the weekend
and all day on Canada Day (his country's National holiday)
to bring you this home abdominal workout program.

You'll get a 12-week Advanced Ab program, based on the
Turbulence Training principles, but with a couple of
unique and effective twists to work your abdominals
harder than ever.

Here's the Deal...

1) This is a special "Pre-Launch" Limited Time Offer...
Once the Deadline hits, this offer will be REMOVED and
the price will INCREASE to $39.95 when it is finally
made available again.

For the next 48 hours only, this product is available
for only $27.

2) You will get immediate access to the 12-Week Turbulence
Training for Abs Program today for only $27...But the bonuses
are NOT done...so in 3 weeks time, you'll also receive access
to ALL of the soon-to-be-released Bonus Reports.

WHY IS HE DOING THIS?

Because he knows you can't wait any longer to get working
on your abs...summer is here and passing us by - and so are
 your chances to impress everyone with a new body on the
beach, at concerts, or in backyard BBQ's.

That's why he's made this 12-week belly fat burning, ab
sculpting workout program (plus 4 weeks each of Beginner
and Intermediate ab workouts) available to you before he
goes up to the lake with his puppy for 7 days.

(His dog is really cute too, and you'll see him in the photo of
Craig's abs on the website. Craig even told me that his vet said,
"Your dog has six pack abs!" at his puppy's yearly check-up!)

Check out the site for more info on the program and upcoming
bonuses:

Turbulence Training for Abs

But this "Pre-Launch" offer is only available until July 4th, at
noon, EST.

So declare INDEPENDENCE DAY from your belly fat, and get
started with the Turbulence Training for Abs program today.

This is the only time you'll EVER see this program offered at
such a low price. When we make this product available to the
 world, it will sell for $39.95 - and it won't be made available
 again for weeks - can your abs wait that long?

So save money and time by grabbing your copy today for
only $27. But hurry, this offer expires and VANISHES - Poof,
just like your belly fat will - at noon on July 4th.

Get started with the all NEW Turbulence Training for Abs
Home Abdominal Workouts here:

Turbulence Training for Abs

Helping you look great this summer,

YOUR NAME
YOUR WEBSITE

P.S. The price goes up after July 4th. In fact, you won't
be able to get this product at all for weeks AFTER July 4th.

So save money, save time, and save your abdominals from being
buried in body fat for another summer by getting the Turbulence
Training for Abs Special Offer today!

Visit this site to get this limited time offer:

Turbulence Training for Abs

*********************

Gain Muscle and Lose Fat

Guys, are you interested in learning how to build muscle and burn fat at the same time? Fat loss expert Craig Ballantyne is offering a free report that gives you some sample workouts from his Turbulence Training for Fat Loss system.

This sample workout and meal plan can be done at home with only dumbbells and your own bodyweight. While this home fat loss workout is meant for men, Craig also has a program designed specifically for women.

So guys, if you want that free report on how to build muscle and burn fat, click here.

Eating Right for Fat Loss

We all know that we need to exercise and eat right to lose weight, yet most of us struggle with this on a daily basis. I'll be the first to admit that I struggle with eating too much junk food.

Sometimes its because of convenience that we eat junk food and sometimes its because of too much stress - we take in "comfort" foods and drink, to help us feel better, even though this is temporary and often causes us to feel worse, with low energy levels.

The fitness workouts are the easy part for me, 'cause I consider it training more than I do exercising....... its not something I have to do, like punishment, its something I enjoy doing - a part of me.

Its easier for me to train than eat right, which is why I look in pretty good shape, but not quite fitness model material. One of the ways to help get around my bad habits is to fast for brief periods of time.

This works to help reduce your overall calorie intake and also allows your body to burn off some of the bad substances that we take in with our "comfort" foods. Surprisingly, it is more of a mental thing than anything else.

You actually feel fairly energetic once you get past the initial shock of only taking in water. Nutritionist Brad Pilon did lots of research on the health benefits of short-term fasting. This method called Eat_Stop_Eat can also be used to help lose weight.

If you can't fathom the idea of going a short period without eating, than you might consider Craig Ballantyne's Turbulence Training for Fat Loss. It includes an eating program from Registered Dietician Dr. Chris Mohr, who has been featured in many different magazines.

The forums there also help provide support from others trying to lose weight and regain their health. One of Craig's clients recently topped the 100 pounds lost mark, in just under a year - quite an accomplishment from someone who had considered surgery as his last chance to lose weight.

If you are looking for an effective program with plenty of variety to fit the needs of beginners or advanced fitness types, this is it.

Click here to try his program for just $4.95.

The "Easy" Part of Losing Fat

So am I saying that fat loss is easy? No, it takes a lot of hard work and discipline......but you can't exercise intensely all the time.

Your body needs some "easy" days here and there to let you recover. You would still do some exercise, but it would be much lighter in nature.

I was reading a newsletter from a fitness expert who addressed this issue of intense and easy days. In order to lose fat you have to work hard, but you also need some lighter days to give your body and mind a break.

Short, intense workouts can be very beneficial in trying to lose weight. These workouts allow you to get results without spending hours and hours at the gym...... kinda like Craig Ballantyne's Turbulence Training workouts.

But these workouts can take a toll on your body if you don't take it easy once in a while. Life is stressful and if you are always pushing your body to its limits, you may reverse some of the progress you have made.

So easier exercise can let your mind and body recover, in order to keep pushing forward.

I remember one of my clients who would come in and tell me to kick her butt because she didn't eat right over the weekend or something like that. Of course, most clients don't like the idea of working lightly because they are paying you to push them to their limits.....

they don't think that they are getting their money's worth with anything less than a brutal workout.

There is a great program out there that will allow you to train intensely, yet not "overtrain." This is one of the best intense workout programs you will find, one that will help you build lean muscle tissue and burn fat at the same time.

It also allows you to get by without doing tons of cardio..... or hardly any cardio, for that matter. Charles Staley's Escalating Density Training goes against the grain compared to most programs, but its simplicity is amazing.

It allows you to work harder and work smarter at the same time, while keeping your body fresh and avoiding overtraining.

Create Your Own Home Fat Loss Workout

I came across something new and unique that lets you develop your own home fat loss programs. Fitness superstar Ryan Lee has developed a new fitness robot that enables you to design your own workouts.

Basically, you punch in your needs and the fat loss workout will be personally designed for you. This fitness robot helps deal with many of the excuses that most people have, such as not enough time.

Since these workouts can be done at home with just your own bodyweight and dumbbells, you don't have to wait for equipment at the gym or have to drive back and forth.

It also eliminates the dreaded, long treadmill sessions or other cardio headaches. You've heard about my disgust for the typical long sessions on the cardio machines, so I won't repeat myself...... they just aren't that effective for most people!

One of the reasons for this is adaptation, meaning your body adapts to your workouts over time and you have to switch things up to keep making progress. Plus, your mind gets bored of these workouts.

Ryan's program has almost unlimited variations, to keep your mind and body from getting stale.

These sessions can be intense, and are not for most beginners. But if you are looking for an intense home workout for fat loss, then this will do the trick.

An example of my own short intense training sessions...... today I ran some 90 yard sprints after a warmup. I did 10 of these without much rest in between and was done in less than 15 minutes and then spent about 4 minutes walking around, just to catch my breath.

This type of workout burns a lot of calories and keeps your metabolism elevated for several hours afterwards.

If you would like to see more about this amazing fitness robot that creates customized workouts, click here. The special membership rate is only good through June 11th.

Women's Fat Loss Transformation Challenge

Holly Rigsby has just finished up her first women's fat loss transformation contest. She specializes in fat loss programs for busy moms who have limited time to exercise.

To see the changes that these women went through in the last 12 weeks, click here.

You can vote for the woman that you think should be the winner until June 11th. If you are curious how much of a change in your body can occur in just 12 weeks, take a look.

Holly's Fit Yummy Mummy program might be what you are looking for. Besides the actual fat loss workouts, you also can join a community of like-minded women looking to improve their health and fitness levels.

This social support is an often over looked component of successful fat loss programs. Having someone hold you accountable and lend some moral support is vital to your success.

If you are at least curious to see what can be accomplished, go check out the contestants and cast your vote for the one you think should win.

Fit Yummy Mummy Fat Loss Challenge

Best Cardio for Busy Moms

Is there a method of doing cardio exercise that is more efficient than doing long, slow cardio exercise? Holly Rigsby of Fit Yummy Mummy addresses this issue for those with little time to exercise - those who need a very efficient fat burning program.

What method of Cardio is Best for YOU?

Steady State, long duration Cardio or High Intensity Intervals?

This is currently a Hot Topic in the forums at ClubFYM
and in turn has in turn raised many questions - but with every
question asked and each concern addressed comes to light new
knowledge that will help YOU make the best decision for a method
that fits YOUR Lifestyle and your fitness goals.

So what's the deal? What method yields the BEST results.

Due to the fact that I work exclusively with Busy Moms - and busy
women for that matter - the most effective and efficient solution
is Intervals when it comes to achieving Fat Loss Results.


Here are just 3 Benefits of Intervals over Steady State Cardio

1) Saves time. Most intervals last about 20 minutes in comparison
to 1 to 2 hours on the treadmill with traditional steady state
cardio - this occurs as many women pay attention to the immediate
feedback of calories burned during the cardio session. However,
true fat loss results are achieved based on calories burned in a 24
hour period - not during one workout session.

2) Stimulates a greater release of growth hormone. Studies have
shown that intense and challenge interval training produces growth
hormone which helps to increase lean muscle mass. Muscle is your
metabolism. The more muscle you have the more calories you burn 24-7.

3) Eliminates Boredom. Interval training can be done with body
weight exercises, machines, medicine balls, bands,free weights, and
of course anything outdoors. - such as hills!


IMPORTANT:
This article isn't to suggest that there are no other possible
solutions. Rather it is to provide moms with the most efficient and
effective solution based on a combination of actual practical
application and clinical research.

Fit Yummy Mummy is written for a specific audience- busy moms and
busy women- to best serve their lifestyles and goals.
http://FitYummyMummy.com

Your Friend and Coach,

Holly Rigsby
Author Fit Yummy Mummy


"I totally agree that intervals and resistance training works
wonders for busy moms and it changed my life around SO MUCH for the
better I keep pestering everyone around me with it ; )!!!! I'd
finally found a programme that made perfect sense and didn't ask me
to deny everything I'd believed in (ie exercise is healthy,
starving yourself is NOT) and it actually worked even better than
what I'd have ever thought it could!!!!!!!" ~ Alia

http://FitYummyMummy.com

"I think the intervals are what is shrinking my tummy! And, I love
the fact that its over so quickly." ~ Dru

Best Home Fat Loss Bargain

Craig Ballantyne, of Turbulence Training for Fat Loss, is offering a 21 day trial of his famous fat loss program. You now have the option of trying his program for just $4.95, before deciding if it is right for you.

Personally, I have a pretty good idea that you will find that his programs over-deliver, meaning, if you are serious about losing fat, you will have everything you need.

Craig lays out the exercises step by step and also provides plenty of other things to help you lose weight this Summer.

Besides the fact that his programs can be done in just under an hour, requiring only 3 days out of your week, they deliver results...... and ultimately, that's what you want.

Many of my own workouts are done by feel. I have a general plan for the way my workouts will go for a few weeks, but I also will make changes depending on how I feel and how my body is recovering from the previous workout.

I have been doing this for a long time, so this method works for me. For most people though, having a set program that you can easily follow is a good idea. Craig's programs can be used by beginners and intermediate exercisers, alike.

As you progress, there are different programs that you can follow, to keep advancing in your health and fitness goals.

If you need help, but don't want to pay for personal training, this is one of the best ways to make sure you get results. For more info on the 21 day Turbulence Training trial, click here.


"Been running for 6 months with minimal weight loss. Since starting TT, I have lost 10 lbs. in 2 months. A God Send. Thanks."
Chris Schwartz, M.D.

"I've just finished my third week of Turbulence Training and I already see amazing results. I've been weight training for about five years, so I really thought I knew a thing or two. Then I found

Turbulence Training. I quickly realized what a waste of time all those isolation exercises were and how much time I had wasted doing them. After my first TT workout, I knew this was something big.

This was something that would change my life.

And in three short weeks, it already has. I now look forward going o the gym and knocking out my workout in less than an hour. I walk in with a plan, instead of walking around aimlessly trying to decide what to do next. Those days are over! My clothes are already feeling looser, and my waistline is shrinking. I didn't even realize how much fat had slowly crept up on me, but once I started seeing such positive changes, I realized this was only the beginning. I can't wait to see what the next few months will bring!"
Wilhelmina Seamans

3 Simple Rules for Losing Fat

3 Simple Fat Loss Rules

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

Another fat loss program question from Dr. Chris Mohr...

Q: If someone struggles to make dietary changes, what are 3 simple steps would you first recommend as the cornerstone of a solid program?

Answer:
Well, I'll answer this looking at both nutrition and exercise.

1) You have to plan ahead - for both diet and exercise.
You have to plan your workouts. You have to plan your meals. You also have to plan to have solutions for the obstacles you come up against. Most people know they have to plan their meals, but they don't realize they also need a plan for avoiding night snacking. So Plan!

2) Get more knowledge
Learn about what works for you. Record your food intake on a site like www.FitDay.com. Identify what foods keep you full and alert, and avoid the foods that do the opposite.

Also, track your workouts. Which ones give you results? What type of cardio is a waste of time? Etc.
3) Get social support

You need friends or family backing you up on this. Fortunately, if your "real world" friends just want to drag you to Pizza Hut, you can find help online, such as in the Turbulence Training Member's Area where everyone is happy to help and support you on your fat loss journey.

But just remember - no one can do this on your own. Get social support!

See you on the forums,

Craig Ballantyne, CSCS, MS
Fat Loss Workouts for Overweight Men & Women

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

Massage Therapy and Fat Loss

In case the title has thrown you for a loop, I'm not suggesting that you can lose weight with massage. However, if you have been training hard to get in shape for Summer, give your muscles a reward and get a massage.

As a massage therapist, I know the value of soft tissue work in helping recover from intense training. Regular work can also help prevent injuries, in addition to increasing performance.

Today I got worked on by another therapist in my building. Having my studio located in a massage therapy school should mean plenty of massages, especially since I am one of the teachers.

But unfortunately, I don't get worked on as often as I need....... and with loads of past injuries, I should be getting worked on much more frequently. In any case, I was just going to get a half hour on my upper body, which turned into an hour, as the skilled therapist couldn't let me walk away with so much work needing to be done.

I think she about broke her thumbs on all my scar tissue. I have lots of chronic soft tissue problems that sometimes keep me from working as intensely as I would like, but lately I have been training my butt off.

Or rather, building my butt by spending so much time pushing my Prowler sled. I've been at the point where my body might break down if I didn't get some good massage work.

Nothing relaxing about this stuff, she was sweating and I was gritting my teeth at times, but that's what my muscles needed...... some skilled deep tissue massage.

So my point is, in trying to build the body of your dreams, don't forget to take care of your muscles in the process. Getting skilled soft tissue work can go a long ways to staying healthy and looking good.

She was kind of amazed that I didn't have much pain, as stiff as some of my muscles were. One of the things that has kept me going is the joint mobility training that I do on a regular basis. It doesn't replace other ways to keep your body healthy......

but it allows my body to move more efficiently and in this case, train with more intensity. I just need to get massages more frequently and get a chiropractic adjustment once in a while, kind of like maintenance work.

If you want more info on preventing injuries, self massage and flexibility/mobility training, go to BrianMorganFitness.com

Get In Shape For Summer

Memorial Day is fast approaching, with the unofficial start of Summer. Is your body ready for the beach?

If not, there is still time to burn fat and get lean abs. Fat loss expert Craig Ballantyne is offering a 21 day trial of his famous Turbulence Training for Fat Loss program. This is the system that has gotten results for thousands of people.

Craig writes for Men's Health, Men's Fitness and several others. His programs can help get rid of stubborn belly fat and build lean muscle tissue, changing the shape of your body.

Probably the best part is that you don't have to spend hours and hours exercising, particularly doing the dreaded, long cardio sessions that are incredibly boring.

Turbulence Training gets results in 1 hour workouts, 3 times a week. You can't beat that! The 21 day trial is just $4.95. If you don't think its for you, you can cancel at that point.

I have a pretty good idea that you won't, though. Once you see all the information Craig provides, the only thing for you to do is just.... DO IT!

If your body isn't ready for Summer, you still have time to get in shape.

Click here to try Turbulence Training for Fat Loss.

Prowler Sled Workouts for Fat Loss

I've talked a couple times about my intense workouts with the Prowler sled. Pushing this sled can be a brutally, intense fat loss workout or can be used for general conditioning if you are an athlete.

After taking a little break with this routine to let my body recover, I've gone back to sled pushing for some of my workouts. The other day I was just starting my session when someone in the building came over to see what I was doing.

This guy is around my age and also a big guy. He decided to give the sled a push to see what it was like and managed to get it from one end of the gym to the other. His strides weren't very big and this former football player decided that once was enough.

He commented that you probably wouldn't have to push the sled too many times to get a good workout. Pretty observant..... my personality lends itself to intense training and not to endurance type activities, like training for a marathon.

Last I checked, there weren't too many marathon runners around 235 pounds. Something about the additional weight, I guess.

I got in two sled workouts this week - one with pretty heavy loads and the other much lighter. Since this weekend was so nice, I got on the bike and rode down by the Mississippi River on Saturday and Sunday. After a long Winter, I prefer to be outdoors as much as possible.

So I'll probably cut back to one Prowler workout per week and spend the rest of the time bike riding or walking, alternating to give my legs a different stimulus. I'll do some additional upper body work to keep my upper body strong and lean, as well.

Though, if you've got enough weight on the sled, your upper body gets plenty of work as you are pushing.

The Stemulite seems to help my recovery rate and I am combining it with a protein/creatine mix to build muscle, while I lose fat. I'm definitely leaner than I was a few months ago. So far, I'd have to give it a thumbs up. For those over 200 pounds, you'll probably have to increase the dosage to get the best results.

Again, sled pushing uses most every muscle in your body and can definitely be included in your fat burning workouts. If you don't have access to a sled, you might think about Josh Henkin's Sandbag Exercises or Craig Ballantyne's Turbulence Training for Fat Loss.

Ultimate Fat Loss Workouts

If you are looking for a great fat loss workout with lots of extra bonuses, look no further. Fat loss expert Craig Ballantyne is celebrating his birthday with lots of special reports, in addition to the "regular" bonuses that come with Turbulence Training for Fat Loss.

I highly endorse Craig's programs for a simple reason..... they get proven results! They also can be done at home or the gym, depending on your preference.

Craig just recently finished his 12 week transformation challenge and is ready to start the next challenge at the end of this month.

I saw the before and after pics of several of the trainees and the change in their physiques was amazing. You have til the end of the month to sign up for the next challenge,

But.... the birthday bonuses only last til midnight tonight. These bonuses include Bikini Ready Abs, trouble spot tune up - a 10 minute hips and thigh workout, kettlebell fat loss training, and a circuit training fat loss program.

These are in addition to the other bonuses you receive with his normal program. For the price that you would pay for 1 personal training session, less in most cases, you can have access to the results proven methods that Craig uses.

Be sure to check out Turbulence Training for these great bonuses before the sale ends tonight.

Real World Fat Loss Contestants

Craig Ballantyne of Turbulence Training for Fat Loss recently wrapped up his first fat loss transformation contest.

If you wanna know what your body can look like with just 12 weeks of fat loss training, check out the before and after pictures.

If you've got the discipline to follow a proven weight loss program, you can see great results just like those in the contest.

The good news is that a new contest will start shortly, with lots of great prizes..... just in case losing weight and getting the body of your dreams isn't enough motivation.

Not only will you save a ton of money from not hiring a personal trainer, you can get access to lots of information at the TT members' forums. Besides giving you all the information on how to eat and exercise, you also can get support from others trying to lose weight.

That group support is part of the reason that people on the Biggest Loser get the results. Putting in the exercise time is one thing, changing the way you eat and changing your mental outlook are equally important.

If you haven't started getting your body ready for Summer yet, what are you waiting for? Start now!

For more information on the upcoming contest and to see the results of some of those who just completed the contest, click here.

The Fat Loss Lifestyle - How to Lose Weight

If fat loss is your goal, you have to make fitness part of your lifestyle. It has to be a part of your everyday life and not just a short term solution for losing weight.

A couple of my personal training clients are in their 50's. Both have led fairly active lifestyles in the past..... and while they would still like to lose a couple more pounds, they are still in much better shape than most people their age.

By keeping active in the past, they don't have that much weight to lose, compared to many others. Exercising has to be part of your life. You also have to have control over the amounts and kinds of food that you put into your body.

You need to make a permanent change in the way you eat and not just temporarily go on a "diet."

Listen to what Mike Geary of the Truth About Abs has to say......

Here are the keys you MUST master to get to this level of control over your
bodyweight:

1. Your life needs to actually be a fitness lifestyle... Exercise can't seem like a chore to you or it will never work... You actually need to enjoy at least several forms of exercise, and you actually need to
enjoy eating healthy foods for their real and natural tastes.

2. Full-body resistance exercise is a must, no matter what. If you
enjoy walking or tennis, basketball, and other sports, that's great... but
at least 2-3 workouts per week still need to include full body
resistance training... whether it's bodyweight exercises, free weight
exercises, or a combination of several forms.

3. Gaining a thorough understanding of your personal nutritional needs
and which foods are good for you and which are detrimental. If you
don't understand enough about nutrition, you'll never be able to get
through the sea of misleading food marketing at the grocery store and make
the right choices. Knowing exactly what's in all of your food and how it
causes a biochemical mess inside your body makes you think twice about
eating junk.

4. You need to attain the mindset for lifelong fitness success. If your
mind doesn't truly believe that you'll ever be in great shape and have
the perfect body that you want, then it will never happen. Everything
starts in the mind first.

If you haven't done so already, take the first step in getting total
control over your body for life, by learning how to master all of this in
my Truth about Six Pack Abs program. This isn't just about abs... it's
about your entire body and lifestyle.


Mike has decided to offer a trial version of his famous program The Truth About Six Pack Abs

Give it a try, you can't go wrong.

Celebrity Trainer Discusses Ab Training

How To Get Flat Abs & Lose Lower Belly Fat

If you watch TV, you've probably heard of the Biggest Loser, featuring expert trainer, Jillian Michaels.

She helps overweight men and women make dramatic life changes in their health and bodies. Kind of like the Turbulence Training Transformation Contest....

So today, Jillian Michaels, one of the celebrity trainers from the "Biggest Loser" TV show, gives her advice on burning the last bit of belly fat to help you get flat abs...

*******
"Crunches don't equal abs.

You can't do crunches and expect to see abs if they're trapped under a layer of fat.

Taking off the last problem pounds requires discipline. You're fighting you're body's natural chemistry. Your body wants to keep on an extra 10-15 pounds and losing the last 10 pounds isn't always about getting healthy in the same way losing 30 or 40 is.

Sometimes, it's about vanity, and for vanity, you have to make sacrifices. Your body doesn't want to shed that weight just because you are a narcissist and want to wear size two jeans.

You have to trick your body into thinking it's a safe weight, and that means plowing through the program without giving your body the chance to rebound back to its old weight.

If you can read In Touch on the treadmill, you aren't working hard enough."

********

To hear more about what Jillian has to say....

Click here

Interval Training for Fat Loss

Yesterday, I put myself through a grueling sled workout using interval training to burn fat. I recently read an article from a top trainer known to his clients as the "secret weapon."

He talked about doing one exercise for a set amount of time, with minimal rest in between sets. For example, he would pick an exercise that he could do 6 reps with and start by doing 3 reps, resting a short while, and then doing 3 more and so on.

As time went on, he would drop the amount of weight, in order to keep doing 3 reps. I decided to try this with the Prowler sled. Since the grade school gym I use is 20 yards long, I would push the sled 10 yards with a fairly heavy weight and stop.

After 20 seconds went by on the watch, I would push the sled approximately 10 more yards, turn the sled around, rest and then push it again.

I did this routine for 30 minutes, twice reducing the weight on the sled by 20 pounds. This old gym is not connected to the rest of the building and unheated. My guess is, it was about 50 degrees in there.

Needless to say, this intense interval training had me sweating profusely! Pushing a sled involves most every muscle in your body to some extent. You think I probably burned a few calories in that workout?

I definitely created some "turbulence" in my metabolism, causing me to burn more calories for several hours afterwards. You won't necessarily see this in typical endurance training. I can guarantee you I wouldn't have burned the same amount of calories walking or jogging for 30 minutes.

And I definitely wouldn't have sweat as much by jogging outside in 50 degree weather! If you are sweating profusely in 50 degree temps, you are doing some intense work and burning some calories in the process.

So if you are like most people and don't have a sled to push or a place to use it, interval weight training, like Turbulence Training is a good alternative. Sandbag training is another good way to do some intense workouts.

Intense Home Workouts for Fat Loss

What does it take to burn fat most efficiently? Intense workouts that use multiple muscles, instead of doing isolation exercises. The greater the number of muscles used in an exercise, the greater the fat burning effect.....provided you are working hard enough.

This doesn't mean doing steady pace cardio on a treadmill or elliptical machine. It means doing some resistance training - exercises like pushups, squats, lunges, dumbbell presses, etc.

I recently started teaching a bootcamp class and the sessions are over within 30 minutes. Meaning, people have hit their limit by then, especially if they are just getting back to an exercise routine.

I could push them a little further, but it wouldn't help. Just starting out, you need to gradually get your body used to exercising and then build up the intensity level. For those used to exercising but not getting the results you want, you probably need to cut back the amount of time you are working out and do more intense exercise, such as interval training.

This is where you do a complex exercise and go to the next exercise with little if any rest in between. Complex exercises are ones that involve multiple muscles and joints, like pushups, squats, and various rowing or pulling movements.

This way you get a lot of work done in a short amount of time, forcing your body to burn more fat. You need to ease into this if just starting out. Otherwise, you can probably reduce your overall amount of exercising by doing a more intense routine.

Just remember, you can't spot reduce fat from certain areas. Meaning, you can do all the situps or crunches in the world and it won't give you a lean midsection. You have to increase your metabolism with multiple muscle exercises.

Another factor to consider when trying to lose fat is a good support system. For many people, this is just as important as actually doing the exercise portion. This would include getting the social and emotional support of your family and friends.

But if they can't give you the proper support for whatever reason, getting encouragement and nutritional advice from a community of like-minded individuals is crucial. The forums at the Turbulence Training members' section can help you achieve your weight loss goals.

Listen to these satisfied members:

"I started Turbulence Training at 210 pounds and 33% body fat, but
after 12 weeks I'm down to 188 pounds and 21% body fat. I have lost
12% bodyfat which equates to a gain of 8lbs in lean body mass and a
total loss of 30lbs fat. The progress I have made in 12 weeks has
stunned me - I never knew I had it in me!"
Chris Curtis, Police Office, UK


"The TT membership is amazing. I'm still surprised at how quickly I
get a response to any question. Talk about overdelivering!"
Mickey Glick

Craig Ballantyne, of Turbulence Training for Fat Loss delivers results!

That's all for now from the "silent sadist", as one of my clients calls me. You don't have to yell and shout like a drill instructor to get people to work hard.

Advanced Ab Training

Abs training expert Mike Geary, of The Truth About 6 Pack Abs, offers some insight on advanced training for lean abdominals.

For beginners, isometric exercises such as planks are the best way to go. This will build stability into your core muscles, which is vital to protecting your back from injury. Here's what Mike has to say......


ADVANCED ab training
recommendations...

"When it comes to training the abs, if you want real results, I
always recommend forgetting about the crunches and situps. They are
ok for someone that is really deconditioned, but most people that
already have some training under their belt need a much better
stimulus for their abs than crunches.

I provide a ton of great abs exercises in my book, but one of THE
highest resistance exercises for the abs, is hanging leg raises (but
NOT the way you see most people at the gym doing them).

The key to doing these and actually working the hell out of your
abs is to curl your pelvis up as you raise your legs. Almost nobody
ever does this right.

To be honest, the majority of people cannot do this at first, but I
provide some strategies in my book as to how to progress to doing
these correctly."

Thanks Mike.

And here's some exciting news...Mike has announced a trial offer on
his book for only $4.95 at the Truth About Six Pack Abs

You can try out his program for about the same price as one of those
expensive, fancy "coffees" you get down at "Takeyourbucks" or
whatever that place is called.

But instead of getting a caffeine boost, you'll get a metabolism
boost with your money well spent.

To get your body ready for Summer, start now!

Ab Circuit - Lower Abs Training

Here is an ab circuit from Craig Ballantyne's Turbulence Training for Amazing Lower Abs. It is the featured workout this month at his TT member's site. The complete workout is available at Turbulence Training until the end of April.

If you are looking to get your body ready for Summer, now is the time to start. Memorial Day will be here before you know it.

Great looking abs require low bodyfat levels. Burning lots of calories using interval strength training and interval fat loss workouts are essential to your success.



Click here for Turbulence Training for Fat Loss

Amazing Lower Abs Training

Hi!

Do you know what April is?

If you guessed "Ab Workout Month" at Turbulence Training,
you were right!

Men's Health expert and Oxygen magazine advisor Craig
Ballantyne just released his exclusive new Turbulence
Training for Amazing Lower Abs Workout.

It's what we ALL want. And need. Just in time for the
final few weeks before summer unofficially kicks off
with Memorial Day.

Will your stomach be flat and ready for belly-shirts,
tank tops, and bathing suits?

I know it will be if you use his latest program that
not only works your lower abs with fun, challenging
lower ab exercises, but
it also
is PROVEN to burn lower belly fat.

BUT...

Here's the deal.

You have to take action immediately. When you get started
with Turbulence Training, you'll get access to TWO
killer ab workouts,
including his latest workout, Turbulence Training for
Amazing Lower Abs.

However, this program is ONLY available for a limited
time. You MUST
act immediately, because the TT for Amazing Lower Abs
program will
be removed at the end of April.

You'll find these two ab workouts in Craig's TT membership
section.
(You get 3 months bonus access to the membership section
when you get started with Turbulence Training.)

Plus, in the member's area, you can access his brand new
forums and have your #1 fat loss questions answered.

You'll also read Craig's
interrogations of other fat loss experts, download Craig's
weight loss teleseminars to listen to anytime and anywhere,
and learn insider secrets from other Turbulence Training
success stories.

But perhaps most importantly, you'll benefit from the
#1 factor overlooked in fat loss programs today,
"The power of social
support" - It really is the secret to your fat burning
success.

Get started today at www.TurbulenceTraining.com

Sincerely,
Brian Morgan CSCS

PS - Don't wait!

Summer is getting closer and this amazing deal is only
available for
a short time. Get started on flattening your lower abs
today!

Do Supplements Help You Lose Fat?

You've probably heard all the "too good to be true" claims from the different supplement manufacturers. As a trainer and fitness enthusiast, I've tried several over the years - some that make a little difference and others that didn't.

You should be wary of any supplement that tells you that you can lose weight just by taking their pills and not exercising. There have been a few stimulants that have worked for some people to help accelerate fat loss, but not for others.

Often, these stimulants leave you jittery and anxious, and are not always healthy for you. Trying to lose weight without exercising is an uphill battle. Very few can do it and keep it off long term.

I have been training fairly intensely the last couple of months. After many injuries that kept me from training consistently for several years, I am back to where I want to be with my workouts. Much of the reason for that is all the joint mobility training I have done the last few years.

But that is a story I will share with you another time.

I've been combining sled pushing, bodyweight exercises, kettlebells and sandbag exercises for some really demanding workouts. Using multiple muscles and joints in all my exercises creates a greater stimulus for change than if I were doing bodypart isolation exercises.

This is especially true if your primary goal is fat loss.

A highly respected trainer became involved with a new supplement that is supposed to increase your lean muscle tissue, burn fat, help you sleep better and help fight the aging process. In checking it out, it seemed almost too good to be true.

Having been in the same seminar with this trainer, I knew he wasn't the typical flashy, salesman type, so I did some reading and decided to give it a try. I figured if it was only half as good as they said, it would still be worth it.

After two and a half weeks, I can see a difference in my physique and feel stronger. Its no miracle pill..... I'm still training my butt off, but I haven't made any other changes in my diet and its the only thing I'm taking right now. Its helping me recover faster and sleep better.

At 42, I feel no different than I did in my twenties, but don't recover quite as quickly from exercising, so this supplement has definitely been worth while. By Summer time, I should be in great shape at this rate - probably the best shape in years!

I'll be the first to say that my diet isn't as good as it could be. So if you have trouble changing your eating habits, but have no problem with the training aspect, this might be the answer. Stay tuned as I share more about this all natural product and show some of my progress pictures.

If you would like more information, go to www.Stemulite.com.

Fat Loss for Busy Moms

I attended a fitness seminar a few months back and women's personal trainer Holly Rigsby was in attendance and also spoke during one of the sessions.

She is getting great results with busy moms who have limited amounts of time to exercise. Having seen her in person, I can say that she practices what she preaches.

Check out what she has to say:


Fitness Faux Pas: what NOT to do

By Holly Rigsby CPT
FitYummyMummy.com

Listen up Ladies– Just like the popular fashion show on TLC " What NOT
to Wear'" you are about to get a large dose of "What NOT to Do" if
your goal is to boost your metabolism, shed fat and achieve results in
the shortest time possible.

Is this you? Get ready, because I am about to call you out on the Top
3 Mistakes you are making that can destroy your metabolism, zap your
energy and keep your body soft and flabby.

Hours of Cardio?

Cardio is not the end-all be-all solution to fat loss. Working longer
and harder will not help you lose fat – in fact it can make you store
more fat! We have gotten hung up on the notion of "calories burned".
This causes us to obsessively look for ways to increase calorie burn
in the hopes that we are also burning more fat. Unfortunately you are
only risking the loss of muscle and receive little to no increase in
your metabolism once you stop.

Besides, why would you want to torture yourself with the unnerving
thoughts of minutes needed to burn fat. What if you miss a day or eat
too much? My buddy Craig Ballantyne refers to this punishment as the
"Cardio Confessional". We've all done it, but what results has this
habit rendered?

It's not how many calories you can burn per exercise, but how many
calories you burn 24-7. You already possess the most powerful fat
burner – your muscle! So why punish yourself and risk the loss of your
fat burning potential? Toss the notion of long bouts of cardio out the
window. INTENSITY is the KEY to getting the most out of your cardio in
the least amount of time. So revamp your cardio program with new,
energizing short burst intervals!

Target the Trouble Spots?

Jennifer Garner's toned arms and Fergie's fab abs are not created by
some "magic:" exercise that mysteriously melts fat off a particular
area of the body. It is time to banish the "Spot Reduction Myth" once
and for all.

There simply is no "one" exercise that acts like a "magic eraser" to
rid your body parts of unsightly fat. That's not how the body works.
If you want to loose fat, you instead need to challenge all of the
muscles in your body to boost your metabolism, so you lose fat all
over.

When it comes to fat loss, isolated, shaping exercises are a waste of
your time. Just because you "feel the burn" does not mean you ARE
burning the fat. One of the most effective ways in which to maximize
your fat-burning potential is through full body, short burst
resistance training. By working several muscle groups at once, short
burst resistance training saves time, skyrockets your energy levels
and incinerates fat and calories.

Resistant to Resistance Training?

"I don't want to bulk up, I just want to get toned"

Let's think about what you are saying here. Toned, simply means you
have shed the fat that once covered your muscles – so we can see your
muscle definition. Muscle gives your body a lean, tight shape.

No you will not bulk up like a man. Women simply do not have enough
testosterone to get "bulky" nor, typically do they spend enough time
with weights to look anything other than lean, toned and firm. The
only reason some women feel like they look bulky is because they have
excess body fat while building muscle, but are not eating in a way
that supports fat loss.

Plus, muscle takes up less space than fat. The quickest way to drop a
jean size is to incorporate short burst resistance training into your
fitness routine.

If muscle makes you cringe, then you need to get used to a thin, soft,
flabby body. For lean, toned, fit bodies have low body fat and a lot
of lean muscle.

Instead of working hours on end month after month for little if any
results, try eliminating these fitness faux pas from your program and
start letting your body work for you to achieve your fat loss goals.


Holly Rigsby, CPT, MAT America's #1 Fat Loss Expert for Busy Moms and
the author of www.FitYummyMummy.com . Holly has also worked with over
300 Mom's to help them lose the stubborn baby fat and get their
pre-baby body back.

Intense Home Workouts

Recently, I purchased some sandbags from Coach Josh Henkin. Sandbag training is sometimes considered a form of "underground training" as they aren't typically found in a healthclub.

If you are looking to burn fat and get in great shape at home, sandbags are a great tool.

I'll be starting some fitness bootcamp classes here shortly and wanted to include the sandbags with sled training, bodyweight exercises, and resistance bands. Again, this can easily be done at home, in your garage or at a local park.

These types of exercises involve multiple muscles, which burns more calories than isolation exercises. Since these exercises are also more athletic in nature, they appeal to us former athletes.

You can do numerous movements with sandbags, all of which work your core for a more efficient fat burning workout. The bags that Josh sells have several different handles for different movements.

One of the benefits comes from the increased core stability. The sand in the bags tend to shift when you lift them. This creates an increased activity in your abs and low back. Added strength and stability in these muscles is always a good thing.

Many years ago, my Summer job was doing concrete construction as an unskilled laborer. This meant plenty of time shoveling dirt and pushing wheelbarrows. Sometimes these wheelbarrows were loaded with wet concrete. Unlike dirt, wet concrete shifts all over the place when you move it.

This created additional stress on my core and I can proudly say that I was the only one of the crew that had never dumped a load of wet concrete while pushing it over rough construction terrain. The shifting load of the sandbag creates a similar effect on your core musculature.

I also occasionally use kettlebells in my workouts. Coach Henkin believes that sandbags are easier for the average person to learn than kettlebells. The technique requirements aren't quite as strict.

Here's an example of substituting dumbbell swings and sandbag swings for the kettlebell.


For more information on this type of training for home fat loss, check out Josh's site Sandbagexercises.com

You Can't Lose Fat Overnight

Many times I hear people ask about losing fat overnight or how long it will take to start losing weight. The answer is pretty straight forward and common sense, really. You didn't put it on overnight and you can't take it off overnight.

But... some exercise methods are more effective than others, so if you are in a hurry I'll give you the proper information. If you are looking for accelerated fat loss than interval strength training is your best bet.

You would do exercises that use multiple muscles, such as presses (pushups) and pulls (chinups), and lower body exercises such as squats and lunges.

By combining these exercises in the same workout with little rest in between, you can boost your metabolism and burn more calories after you are done exercising.

Using several muscles in an exercise done with adequate intensity, will burn far more calories than doing isolation exercises like biceps curls, triceps kickbacks, leg extensions, etc.

I remember one of my clients asking me on the start of our third week of training, when would she start seeing results. Trying not to laugh, I told her in a few more weeks she should start noticing a difference. She had been a college student for the last 4 years and not exercised the entire time.

In that kind of situation, results don't happen overnight and also require a change in eating for optimal results. Just because celebrity X gets a personal trainer for a movie role and gets in fantastic shape, everyone thinks having a personal trainer is all they have to do.

For one, most "out of shape" celebrities are still in much better shape than the average person.
They usually have great genetics also.

There's no substitute for hard work. Whether at the gym or at home, intense workouts are needed to lose fat. If you haven't exercised consistently for a while, you will have to ease in to it, gradually increasing your intensity as your body adapts.

If you have been doing cardio or other workouts and not seeing the desired results, interval training may be the answer you are looking for. Interval strength training combined with interval cardio routines will get the best results.

When you first start working out, you will see rapid strength gains as you are able to lift more weight. After a while, these strength gains start to slow down.

Then you would decrease the amount of rest in between sets to give your body a new stimulus. This is where you will also see optimal fat loss.

This type of program can be done with bodyweight exercises and dumbbells, making for a simple, but effective home fat loss workout - the ideal workout for busy people. Craig Ballantyne's patented Turbulence Training for Fat Loss would be an excellent program, featuring workouts for different levels of exercisers, as well as a top nutrition program.


Click here to learn more about Turbulence Training.

Why Cardio Doesn't Work for Fat Loss

If you have been doing loads of cardio exercise but still carry excess bodyfat, you might find this article interesting. I talked briefly with two women this weekend who are in training for a marathon.

One of them had just recently completed a run of nearly 20 miles! While she definitely has good cardiovascular fitness to accomplish this, her bodyfat levels were not what you might expect from this type of training. This article might help explain this phenomenon.

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

Cardio exercise is such a strange thing. In theory, it should work
so perfectly well for all men and women, but as anyone who has
tried it knows, the practicality of it just doesn't add up.

After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.

British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren't previously exercising.

(Reference: International Journal of Obesity 32: 177-184, 2008).

Subjects exercised 5 times per week for 12 weeks. That's a lot of
exercise, but it helped the subjects lose an average of 8.2 pounds, which is great - I was positively surprised by the results.

So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!

Back to the study, the variance in fat loss between individuals was huge. Check this out...

The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.

The scientists think they know where things went sour. They
classified the subjects into 2 groups, called the "Compensators"
and the "Non-compensators".

The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.

Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge "compensatory" increase in appetite experienced by this group.

Does your appetite increase when you do slow cardio? If it does,
research shows it will ruin your cardio efforts.

So if your cardio program is not working for you, check your
appetite and calorie intake to see if you are "compensating" for
your efforts. If you are, you might be better off using a program
of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.

As Australian Professor Steve Boucher has shown in research,
interval training increases hormones called catecholamines. And
increased catecholamines can reduce appetite, among other fat-
burning benefits.

In the real world, few people lose 33 pounds after 12 weeks of
cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.

So again, check your appetite, and consider giving high-intensity
exercise a go for your next workout program.

Beat the curse of cardio with high-intensity Turbulence Training.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Learn about the "Dark Side of Cardio" in the free report from Craig Ballantyne at www.TurbulenceTraining.com. Craig 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 helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

Eating for Fat Loss

When trying to lose fat, changing your eating habits is a big part of your success. In some cases, its about eating less calories and also getting away from highly processed foods and avoiding sugar .....aka high fructose corn syrup (which is seemingly added to everything).

You've probably heard about eating small, frequent meals to keep your "furnace" constantly burning. Well let me tell 'ya, that requires a lot of planning and taking food or meal replacements with you. Not always easy or convenient.

I'll be the first to say that my eating habits aren't always what they could be. I love to train and that's not a problem for me. I've had more than my share of injuries but am very healthy and training intensely at the moment. I talked about doing some sled training for fat loss recently.

Believe me, that sled is kicking my butt, literally! I enjoy working hard and for me its not so much a workout as it is "training." I realize that this puts me in the minority, as most people see working out as something they have to do, but don't necessarily enjoy.

So if you need a little extra help with your eating program, you might consider the Eat_Stop_Eat system developed by nutritionist Brad Pilon. It makes use of short-term fasting in order to help burn fat. I had done a similar program called the Warrior Diet a few years back, but think this new program might be easier for most people.

This eating plan allows you to keep eating your favorite foods, just not at certain times. Giving up "comfort" foods can be difficult for many people, but this allows you to eat what you want when not doing the short-term fasting. I've tried it a few times and you can see it working.

Right now, the intense sled workouts allow me to eat what I want, but if you aren't using such an intense form of training or need some extra help losing weight, you might consider Eat_Stop_Eat. I've heard other success stories with this eating plan, such as one man who lost about 20 pounds in 9 weeks.

If you need a structured workout program for losing weight, I can highly recommend Turbulence Training for Fat Loss. There are many different programs available to help you reach your goals.

Interval Training on a Bike for Fat Loss

Whether working out at home or the gym, the stationary bike is better than trying to do interval training on a treadmill. Interval cardio training is a much more time efficient method for burning calories than doing exercise at a steady pace.

If you're more interested in losing weight than competing in an endurance event, don't train like an endurance athlete. Intervals on the bike are also an effective workout at home, as the bike is a fairly cheap piece of home exercise equipment. Interval training uses periods of intense exercise with periods of lower intensity.

For example, after a short warmup, you would increase the tension on the bike and pedal all out for 10-20 seconds and then decrease the tension as you pedal at a lower intensity. You would then repeat these intervals for the desired amount of time before doing a cooldown to let your body recover and your heart rate to decrease.

In this manner you rev up your metabolism and can burn more calories after you are done exercising. So if you have limited time available or don't want to exercise several days a week, you can get good results. Its not easy to do interval training on a treadmill, so the bike is the logical choice. There's also less pounding on your joints this way. Avoiding overuse injuries common to runners is a good thing.

You could combine this with a strength training workout where you did dumbbell and bodyweight exercises in a circuit. This way you can get an intense workout for fat loss without going to the gym. Combining 30 minutes of interval strength training with interval bike training is a pretty efficient and effective workout, as this can be done in less than 60 minutes.

Obviously, you have to be reasonably healthy and injury free for this kind of exercise. This type of training mirrors my own routines and allows you to see results without spending hours and hours to lose fat.

In the Summer I will do outdoor bike riding and do longer sessions to enjoy the Sunshine and warm weather..... something I am severely missing after a loooong Winter. I have a mountain bike and pedaling my 240 pounds is a pretty good workout. Mixing up your workouts every so often is good for your body as well as keeping your mind fresh.

Its funny how all the serious cyclists are riding touring bikes that have lighter, more efficient frames and all the guys who lift weights are riding the mountain bikes. An hour of pedaling at a fast pace and plenty of Sun does a body good.

Fat Loss and Expensive Equipment

Don't have access to expensive equipment? That's alright.... its not necessary or even desirable in some cases. Yesterday I was talking to a buddy of mine who recently broke up with his girlfriend. As he was venting about some of their issues, he mentioned that she wanted to buy an elliptical machine to use at home.

He tried to tell her that she didn't need one, and that she could get better results doing lunges and similar exercises. "But I don't like doing lunges," she replied.

Many people don't like doing lunges because they are difficult for them. That's exactly why you should be doing lunges, and squats, and step-ups. The more difficult an exercise is, the greater the results will be in losing fat. Turn up the intensity of the flame and watch the fat melt away.

Which is why so many people love doing the elliptical machine - the motion is so smooth and easy. Wherein lies the problem.... its too efficient! Because the effort is so low you don't burn as many calories. Because it is such an easy movement you can stay on it for 30-60 minutes with no problems.

Once again, most people think that this type of exercise is needed to burn fat. But it isn't. Your body gets used to this after a while and you don't burn as many calories. Doing more of this kind of cardio exercise won't cause you to lose weight.

You need to turn up the heat in the kitchen with more intense exercise. Interval strength workouts combined with interval cardio will get the best results in the least amount of time. If you have joint problems and have difficulty doing anything but the elliptical machine, that's another story. You have to do what you can do.

I'll finish with another story about weight machines versus free weights. At a healthclub I used to work at, the personal trainers took new members through 3 sessions to show them how to use the various equipment. Many of the over 40 crowd wanted to stick to doing the weight machines and were kinda scared of the free weights, such as barbells and dumbbells.

One of the new people I was going to work with had been following along with her sister, before she started our official sessions. As we walked past the exercise area to sit down and talk about her goals, she commented that the "skinny" people were over there (free weights area) and the fat people were over here ( computerized weight machines).

I thought that was very observant of her. Those computerized machines used a "key" that automatically adjusted to the person's height and the weight was preprogrammed from their previous session. Good old fashioned dumbbells got better results, according to her observations.

I couldn't agree more. Nothing wrong with machines, but they are not necessary to achieve your fat loss goals.