Is expensive equipment necessary for a successful fat loss workout? Definitely not. You can get great results at home or the gym by combining dumbbells with bodyweight exercises. I believe in fact, there's a book out there with a title about smart women using dumbbells.
Whether you are a man or woman you can lose weight with just dumbbell and bodyweight exercises. A few years back, I was doing personal training in a large healthclub in a big city. We did 30 minute sessions so you had to get a lot done in that time period.
During the prime workout hours of 4-7 pm it could be difficult to get access to all the different equipment, especially on Mondays and Tuesdays. So the solution was to camp out in one spot and do lunges, step-ups, and squats with my female clients.
Sometimes they would use dumbbells for added resistance, often the weight of their own body would do perfectly. So I would run them all through this same routine, one after another. We would also add in some floor exercises to work their abs and low back. An exercise ball was also put to use.
The result? Leaner glutes and hamstrings, and sculpted quads. Did we have to use the leg extension or hamstring curl machines..... or even the inner and outer thigh machines? Absolutely not! By using multiple muscles and joints in every exercise, more muscles are used and the greater number of muscles used in an exercise makes it more efficient for burning fat.
These women were developing the lower bodies they wanted with simple, but effective exercises. One petite girl of about 110 pounds wanted to make sure that her legs weren't going to get bigger. Someone saw her in shorts and commented on the sculpted look that she was achieving.
I calmly assured her that she wouldn't put on too much muscle and she didn't. Upper body workouts weren't a whole lot different. Why mess with a successful formula, such as getting a lot done in a short amount of time?
Many of my own workouts at this time were done at home with bodyweight and adjustable db's. I was splitting time between working in a chiropractic clinic and the healthclub. After spending so much time at work, surrounded by so many people, its nice to have some time to yourself.
Adjustable db's can be an effective and affordable alternative to the expensive machines you usually see on TV. Just make sure the clips that hold the plates in place are securely locked. I had a little too much weight on them once and the weights slipped off. Luckily the neighbor below my apartment wasn't home to hear the crash.
Friday, February 29, 2008
Wednesday, February 27, 2008
The 3 Components of Successful Fat Loss
If you have had difficulty losing fat in the past, it was likely due to one of three things:
- an inefficient exercise program or lack of exercise, period.
- failure to make the necessary changes in your eating habits.
- failure to change your mindset / lack of proper social support.
1. Let's start with the exercise aspect. It may surprise some of you, but the foundation of a successful fat loss program isn't how much cardio you do..... it's a proper strength training program. Increasing your lean muscle tissue will help you burn more calories, even after you are done exercising.
Doing resistance training with dumbbells, bodyweight exercises, cables, or whatever will give you a "defined" appearance. In contrast, you can find plenty of people who spend all their time doing long, slow cardio who have a "soft" looking body, without an attractive shape.
Doing strength training workouts using exercises that involve multiple muscles will burn a lot of calories. Exercises such as chinups, presses, squats, and lunges will do more to give you ripped abs than doing endless crunches..... ever will. The more muscles involved allow you to do more work - lift more overall weight.
This is where you build lean muscle tissue that gives you the shape that you want. Do these exercises with little rest in between and you will burn more calories and elevate your metabolism. Add in some interval cardio work and you will burn more fat in the long run.
Want more proof that you don't have to do long cardio for fat loss? Have you ever seen a fat sprinter? 100 meter sprinters never do long, continuous runs, yet they have extremely low bodyfat levels. They do short, intense periods of exercise and then rest before doing it again.
2. Failing to make the proper eating changes. There are many different ideas out there about how you should eat to lose weight. Notice I didn't say "diet." Diet is a four-letter word for many people and carries a negative connotation. No matter which one you choose, the bottom line is - you have to eat fewer calories than you are burning.
For some people, changing your eating habits are the toughest part. Let's face it. Life is stressful and it seems we're always on the go. Fast food is convenient, although rarely nutritious and always containing too many calories. A lot of people eat "comfort" food to help deal with this stress. Here and there, it's not a bad thing, but too much comfort adds up to extra fat deposited on your body.
Avoiding sugar and refined, processed food and replacing it with foods containing natural ingredients and fiber can go a long way. My past personal training clients who had difficulty making these changes didn't see the kind of results they hoped for, even with a good exercise program.
3. A change in mindset. To achieve your goals, any goals, requires the proper mindset. Changing your mindset and using the power of your mind to reinforce positive habits is vital to any weight loss program. Putting your goals in writing and visualizing how you want to look will help immensely.
Tell your friends and loved ones about your goal and get their support. Having someone else to hold you accountable can make all the difference. This is where programs like Craig Ballantyne's and Holly Rigsby's often succeed. They have forums available to answer questions and like-minded individuals all going through the same thing.
This is part of the success of a program like "The Biggest Loser." The support system of all those who know that they want and need to lose weight. Surrounding yourself with others who can give you the support and encouragement to make a permanent change in your body.
This kind of support can also make it a lot easier to avoid going on food binges and cutting back on the volume of comfort food that you eat. The end result is a better looking and healthier body, full of energy.
- an inefficient exercise program or lack of exercise, period.
- failure to make the necessary changes in your eating habits.
- failure to change your mindset / lack of proper social support.
1. Let's start with the exercise aspect. It may surprise some of you, but the foundation of a successful fat loss program isn't how much cardio you do..... it's a proper strength training program. Increasing your lean muscle tissue will help you burn more calories, even after you are done exercising.
Doing resistance training with dumbbells, bodyweight exercises, cables, or whatever will give you a "defined" appearance. In contrast, you can find plenty of people who spend all their time doing long, slow cardio who have a "soft" looking body, without an attractive shape.
Doing strength training workouts using exercises that involve multiple muscles will burn a lot of calories. Exercises such as chinups, presses, squats, and lunges will do more to give you ripped abs than doing endless crunches..... ever will. The more muscles involved allow you to do more work - lift more overall weight.
This is where you build lean muscle tissue that gives you the shape that you want. Do these exercises with little rest in between and you will burn more calories and elevate your metabolism. Add in some interval cardio work and you will burn more fat in the long run.
Want more proof that you don't have to do long cardio for fat loss? Have you ever seen a fat sprinter? 100 meter sprinters never do long, continuous runs, yet they have extremely low bodyfat levels. They do short, intense periods of exercise and then rest before doing it again.
2. Failing to make the proper eating changes. There are many different ideas out there about how you should eat to lose weight. Notice I didn't say "diet." Diet is a four-letter word for many people and carries a negative connotation. No matter which one you choose, the bottom line is - you have to eat fewer calories than you are burning.
For some people, changing your eating habits are the toughest part. Let's face it. Life is stressful and it seems we're always on the go. Fast food is convenient, although rarely nutritious and always containing too many calories. A lot of people eat "comfort" food to help deal with this stress. Here and there, it's not a bad thing, but too much comfort adds up to extra fat deposited on your body.
Avoiding sugar and refined, processed food and replacing it with foods containing natural ingredients and fiber can go a long way. My past personal training clients who had difficulty making these changes didn't see the kind of results they hoped for, even with a good exercise program.
3. A change in mindset. To achieve your goals, any goals, requires the proper mindset. Changing your mindset and using the power of your mind to reinforce positive habits is vital to any weight loss program. Putting your goals in writing and visualizing how you want to look will help immensely.
Tell your friends and loved ones about your goal and get their support. Having someone else to hold you accountable can make all the difference. This is where programs like Craig Ballantyne's and Holly Rigsby's often succeed. They have forums available to answer questions and like-minded individuals all going through the same thing.
This is part of the success of a program like "The Biggest Loser." The support system of all those who know that they want and need to lose weight. Surrounding yourself with others who can give you the support and encouragement to make a permanent change in your body.
This kind of support can also make it a lot easier to avoid going on food binges and cutting back on the volume of comfort food that you eat. The end result is a better looking and healthier body, full of energy.
Tuesday, February 26, 2008
Losing Weight and Feeling Great
Check out the progress that one of Craig Ballantyne's clients made. Besides all the weight lost, his joints have got to feel better, as well as a huge boost in energy.
In less than 8 months, Juan Ruiz has lost 75 pounds following the Turbulence Training program.
From everyone on the TT Members Forum, we couldn't be more proud of you Juan! Keep up the great work.
"When I started using Turbulence Training, I weighed 315lbs. I was so out of shape that I had to start with the beginner program, and work my way up the many levels of Turbulence Training. I have been using Turbulence Training for six months now. I have lost a total of 77lbs within those six months, and I feel great.
I currently weigh 238lbs and still have a long way to go, but I am more than confident that I will meet my goal because I have a plan. I have the Turbulence Training Plan.
Words alone cannot explain how great Turbulence Training is.Turbulence Training can be one of two things. If you don"t use it, it'll be just another book you bought to add to your pile of fitness books that are on the shelf collecting dust.
Or it can be that window of opportunity the one thing that you really needed to get yourself into shape, feeling great and looking good. The choice is up to you."
Juan Ruiz, TT Member 4 life
Think of the progress you can make before summer,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
Click HERE to start losing fat with Turbulence Training
Saturday, February 23, 2008
Intense Workouts and the Benefits of Honey
Yesterday I took a break from pushing the sled and did some basic exercises using different lunges and step-ups, before finishing with kettlebell swings. Swings with a dumbbell or kettlebell are great for the glutes, hamstrings, and low back.
Besides burning a lot of calories by using multiple muscles, you get that feeling of power in your lower body that makes you really feel alive. Here's another article from Mike Geary that I think you will enjoy.
**Killer 11-minute workout
In case it gives you any ideas, here's a killer high intensity fat burning workout that I did with a friend today... the entire sequence was done in 11 minutes and we were drenched in sweat from the intensity. You can do more or less based on your current fitness level:
a. 1-arm dbell swings (alternate arms every 5 reps) - 3 minutes straight as many reps as possible.
rest 1 min
b. 1-arm dbell snatches (alt arms every 5 reps) - 3 minutes straight as many reps as possible.
rest 1 min
c. Dbell renegade rows (alt arms after each rep) - 10 reps each arm.
rest 30 seconds
d. Floor mountain climbers - 30 seconds max reps.
rest 30 seconds
e. Floor mountain jumpers - 30 seconds max reps.
Total workout time = 11 minutes of metabolism boosting insanity!
It may sound like an easy and short workout, but those first 6 minutes of non-stop swings and snatches will leave even the leanest and meanest trainee gasping for breath.
If you're not sure what any of these exercises are or how to do them, they are all outlined in detail along with over 50 other of the most effective full body exercises to give you a tight lean body in my Truth about Six Pack Abs program...
**Honey vs. Sugar
I'm sure from reading these newsletters, you already know my stance that artificial sweeteners are pretty much one of the most evil things you can put in your body.
This leaves many people confused about what to use to sweeten their tea and other food and drink.
First of all, the less of any sweetener you can use, the better... if you can slowly over time adjust your taste buds to enjoy the natural taste of foods and drink without the need for heavily sweetening them, you'll see many benefits for your body.
However, this leaves the question... If I really want to at least use a little sweetener, should I use sugar or honey?
The easy answer is that honey is better for you than refined sugar. Keep in mind that they are both calorie dense and eating large amounts of honey will still make you deposit body fat.
However, refined sugar is a "negative" nutrient...it's literally devoid of nutrition and using it actually makes your body use up stored nutrients to process it.
Honey on the other hand has many beneficial nutrients, enzymes, and antioxidants... raw honey is best as typical honey processing destroys many of the enzymes and antioxidants that give the benefits. I won't use any honey other than raw honey. You can find raw honey at certain health food stores or online at:
http://healthygrassfed.2ya.com (bottom left menu)
Also, honey has been shown in several studies to improve the body's ability to process glucose, whereas refined sugar negatively affects your body's ability to process glucose over time.
In fact, I don't use refined sugar for anything at all. It's either raw honey, pure maple syrup (not fake corn syrup), or stevia for all of my sweetening needs. Those are better choices than processed sugar or artificial sweeteners.
Don't be lazy, be lean.
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com
Besides burning a lot of calories by using multiple muscles, you get that feeling of power in your lower body that makes you really feel alive. Here's another article from Mike Geary that I think you will enjoy.
**Killer 11-minute workout
In case it gives you any ideas, here's a killer high intensity fat burning workout that I did with a friend today... the entire sequence was done in 11 minutes and we were drenched in sweat from the intensity. You can do more or less based on your current fitness level:
a. 1-arm dbell swings (alternate arms every 5 reps) - 3 minutes straight as many reps as possible.
rest 1 min
b. 1-arm dbell snatches (alt arms every 5 reps) - 3 minutes straight as many reps as possible.
rest 1 min
c. Dbell renegade rows (alt arms after each rep) - 10 reps each arm.
rest 30 seconds
d. Floor mountain climbers - 30 seconds max reps.
rest 30 seconds
e. Floor mountain jumpers - 30 seconds max reps.
Total workout time = 11 minutes of metabolism boosting insanity!
It may sound like an easy and short workout, but those first 6 minutes of non-stop swings and snatches will leave even the leanest and meanest trainee gasping for breath.
If you're not sure what any of these exercises are or how to do them, they are all outlined in detail along with over 50 other of the most effective full body exercises to give you a tight lean body in my Truth about Six Pack Abs program...
**Honey vs. Sugar
I'm sure from reading these newsletters, you already know my stance that artificial sweeteners are pretty much one of the most evil things you can put in your body.
This leaves many people confused about what to use to sweeten their tea and other food and drink.
First of all, the less of any sweetener you can use, the better... if you can slowly over time adjust your taste buds to enjoy the natural taste of foods and drink without the need for heavily sweetening them, you'll see many benefits for your body.
However, this leaves the question... If I really want to at least use a little sweetener, should I use sugar or honey?
The easy answer is that honey is better for you than refined sugar. Keep in mind that they are both calorie dense and eating large amounts of honey will still make you deposit body fat.
However, refined sugar is a "negative" nutrient...it's literally devoid of nutrition and using it actually makes your body use up stored nutrients to process it.
Honey on the other hand has many beneficial nutrients, enzymes, and antioxidants... raw honey is best as typical honey processing destroys many of the enzymes and antioxidants that give the benefits. I won't use any honey other than raw honey. You can find raw honey at certain health food stores or online at:
http://healthygrassfed.2ya.com (bottom left menu)
Also, honey has been shown in several studies to improve the body's ability to process glucose, whereas refined sugar negatively affects your body's ability to process glucose over time.
In fact, I don't use refined sugar for anything at all. It's either raw honey, pure maple syrup (not fake corn syrup), or stevia for all of my sweetening needs. Those are better choices than processed sugar or artificial sweeteners.
Don't be lazy, be lean.
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com
Wednesday, February 20, 2008
Interval Sled Training
I recently told you about doing some sled pushing for my fat loss workouts. Let me tell you..... that sled training is hard work. Your entire body is working in some form or another.
Your upper body is holding tight as you move the sled forward with your lower body. Since I'm in the cold and snowy Midwest right now, I'm doing these workouts indoors. I've got 20 yards of space, so that's how far I'm going.
I rest for about 20 seconds and go back in the other direction. Doing these intervals adds up to a lot of work. Gets your heart rate up in no time. Since your upper body is working to hold on to the sled, you end up working your whole body with one exercise - pretty efficient if you ask me!
And your legs..... your quads, glutes, and hammies are working overtime to push that sled forward. Because you are simulating sprinting, you are taking a long stride, getting a good stretch on those muscles. This exercise also requires you to extend your hip backwards - farther than is possible with most exercises like squats and lunges.
I love the feeling of power that I get in my glutes and hamstrings. It just feels good to be strong in those muscles - lets you know you are burning a lot of calories when you work your big muscles like that.
I finished off the session with 15 minutes of alternating chinups and pushups, doing as many as possible in that time frame. In a total of 30 minutes I was fried. Couldn't have done anything else if I wanted to. Using your large muscles - chest, back, and legs - in this manner burns a lot of calories. A lot more than doing isolation exercises like leg extensions, concentration curls, etc.
If you have limited time and want to get the best results you need a program that focuses on using multiple muscles and joints in all your exercises. This is the most efficient way to burn fat and lose weight. A program like this creates "turbulence" in your metabolism, burning extra calories.
Your upper body is holding tight as you move the sled forward with your lower body. Since I'm in the cold and snowy Midwest right now, I'm doing these workouts indoors. I've got 20 yards of space, so that's how far I'm going.
I rest for about 20 seconds and go back in the other direction. Doing these intervals adds up to a lot of work. Gets your heart rate up in no time. Since your upper body is working to hold on to the sled, you end up working your whole body with one exercise - pretty efficient if you ask me!
And your legs..... your quads, glutes, and hammies are working overtime to push that sled forward. Because you are simulating sprinting, you are taking a long stride, getting a good stretch on those muscles. This exercise also requires you to extend your hip backwards - farther than is possible with most exercises like squats and lunges.
I love the feeling of power that I get in my glutes and hamstrings. It just feels good to be strong in those muscles - lets you know you are burning a lot of calories when you work your big muscles like that.
I finished off the session with 15 minutes of alternating chinups and pushups, doing as many as possible in that time frame. In a total of 30 minutes I was fried. Couldn't have done anything else if I wanted to. Using your large muscles - chest, back, and legs - in this manner burns a lot of calories. A lot more than doing isolation exercises like leg extensions, concentration curls, etc.
If you have limited time and want to get the best results you need a program that focuses on using multiple muscles and joints in all your exercises. This is the most efficient way to burn fat and lose weight. A program like this creates "turbulence" in your metabolism, burning extra calories.
Monday, February 18, 2008
Body Part Isolation and Fat Loss
Here's an article by Mike Geary that you might find interesting. Mike is the creator of the Truth About 6 Pack Abs program. Mike's had a lot of success because he gets results for his clients. He was at a seminar that I attended not long ago and he's a pretty down to earth guy.
Body Part Isolation vs. Complex Movements in Strength Training
by Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer
Working as a fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:
“What exercise can I do to isolate my _______ (insert your muscle of choice – abs, quads, biceps, triceps, etc)?”
It doesn’t matter which muscle someone is asking about, they always seem to be asking how to ‘isolate’ it. My first response to this question is always – “Why in the world would you want to isolate it?”
The first thing I try to teach my clients is that the body does not work well in muscle isolation. Rather, it works better in movements along a kinetic chain; that is, large portions of the body assist other portions of the body in completing a complex movement. In fact, there really is no such thing as true muscle isolation. There is almost always a nearby muscle group that will assist in some way with whatever movement you are doing. However, this article compares attempting to ‘isolate’ body parts via single-joint exercises to the much more effective strategy of performing multi-joint complex movements.
When you attempt to ‘isolate’ muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.
Now if you really want to end up hobbling around in a body bandaged up with joint problems, tendonitis, and excess body fat, then by all means, continue trying to ‘isolate’ body parts. On the other hand, if you would rather have a lean, muscular, injury-free, functional body that works as a complete powerful unit to perform complex movements (in athletics or even everyday tasks), then you need to shift your focus away from muscle isolation.
Believe me, focusing on how well your body functions will give you the side effect of a body that looks even better than it would have if you focused on muscle isolation. For example, take a look at the physiques of any NFL running backs, wide receivers, or even world class sprinters. Trust me when I say that these guys pretty much NEVER train for muscle isolation (their strength coaches wouldn’t be crazy enough to let them), yet they are absolutely ripped to shreds! Just look at guys like Maurice Green or Terrell Owens and tell me who wouldn’t want a physique like those guys.
Another benefit to moving away from the ‘muscle isolation’ mindset to a more ‘complex movement’ mindset is that you will find it much easier to lose body fat. The reason is that by focusing more on multi-joint complex movements as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones like growth hormone and testosterone.
Let’s look at an example. The machine leg extension is a single joint exercise that works mainly the quadriceps, can potentially cause knee joint instability in the long run, and doesn’t even burn that many calories. On the other hand, exercises like squats, lunges, step-ups, and deadlifts are all multi-joint complex movements that work hundreds of muscles in the body (including the quadriceps) as a functional unit, create more stable and strong joints in the long run (when done properly), and also burn massive quantities of calories compared to the single-joint exercises.
If you’re interested in discovering more ways to create a body that looks as good as it functions, pick up a copy of my innovative book The Truth About Six Pack Abs
Friday, February 15, 2008
Sled Workouts for Fat Loss
Recently, I've been doing some sled training for fat loss to mix things up. Many trainers have been using sleds lately to build endurance and to burn some extra calories.
They are used for sports performance training as they allow you to work the hamstrings and glutes in the same position as sprinting. I'm testing it as far as fat loss. I'm using a version called the Prowler. It forces you to push the sled, using all your muscles in some manner.
It really targets your glutes and hamstrings. It allows you to strengthen them through a full range of motion that is hard to duplicate with a machine. Its kind of nice to feel a little soreness and tightness in those muscles the next day.
When you really work hard with the big muscles of your body, you burn a lot of calories. Doing isolation curls, triceps kickbacks or leg extensions just don't work your muscles the way doing complex movements do.
Complex movements are those that use several muscles and joints together in the same exercise. When you use your big muscles this way you burn more calories and your metabolism stays elevated for up to several hours afterwards.
Its nice to feel like you have some power in your legs and hips - makes you feel more like an athlete. Also nice to know that these short but intense workouts burn lots of calories, working almost every muscle in your body.
I'm doing pullups on another day to throw some more upper body work in to the picture. While pushing the sled with your lower body, your upper body and core are still contracting as they provide stability.
I've felt slightly fatigued the day afterwards, letting me know that I did a lot of work and also that I am providing a new stimulus to my body. Changing things up every so often is needed to keep from getting stale in your routine.
Stay tuned as I let you know more about my Prowler workouts. Here is a video clip.
They are used for sports performance training as they allow you to work the hamstrings and glutes in the same position as sprinting. I'm testing it as far as fat loss. I'm using a version called the Prowler. It forces you to push the sled, using all your muscles in some manner.
It really targets your glutes and hamstrings. It allows you to strengthen them through a full range of motion that is hard to duplicate with a machine. Its kind of nice to feel a little soreness and tightness in those muscles the next day.
When you really work hard with the big muscles of your body, you burn a lot of calories. Doing isolation curls, triceps kickbacks or leg extensions just don't work your muscles the way doing complex movements do.
Complex movements are those that use several muscles and joints together in the same exercise. When you use your big muscles this way you burn more calories and your metabolism stays elevated for up to several hours afterwards.
Its nice to feel like you have some power in your legs and hips - makes you feel more like an athlete. Also nice to know that these short but intense workouts burn lots of calories, working almost every muscle in your body.
I'm doing pullups on another day to throw some more upper body work in to the picture. While pushing the sled with your lower body, your upper body and core are still contracting as they provide stability.
I've felt slightly fatigued the day afterwards, letting me know that I did a lot of work and also that I am providing a new stimulus to my body. Changing things up every so often is needed to keep from getting stale in your routine.
Stay tuned as I let you know more about my Prowler workouts. Here is a video clip.
Friday, February 8, 2008
Losing 20 Pounds of Weight
I've got a weight loss story to tell you. Back in the Fall of '93 I did an internship at Northwestern University. This internship was required to get my degree in Fitness.
Now if you don't know anything about college internships, often you end up doing a lot of menial tasks that no one else wants to do.... like supervising aerobics classes. Sure, there are worse things than watching college females exercise, but I was hoping for something a little more challenging.
I was hoping to do some personal training or maybe help out with the training of some of the college teams. Well, the only training I was involved with for the most part - was teaching a power walking class.
Yes, that's right. Not a walking class, but a power walking class, mind you. It actually wasn't too bad as we would walk through some of the residential neighborhoods there near the lake, which is a beautiful area.
Otherwise, we would walk in a park next to Lake Michigan, with the Chicago skyline in the distance. Being outdoors in the Fall is always great, so it wasn't too bad. Needless to say, I ended up doing a lot of walking those three months and not very much strength training.
After paying rent, I didn't have a whole lot of money left over for food. So I ended up losing about 20 pounds while I was there. At the end I got my bodyfat percentage checked and was disappointed to lose only 2% of my bodyfat, yet I lost almost 20 pounds!
Man, did that teach me a lesson. If you want to lose fat, aerobics isn't the way to go, instead you need some strength training to build lean muscle tissue - that keeps your metabolism elevated. Now some of you might be saying that this is because I was walking and not jogging or doing the stepper, or whatever.
I can tell you that the walking pace was very high and we were swinging our arms like race walkers. Add in my 200+ pounds that I was carrying and I was working pretty hard. It just shows how efficient your body can get with aerobic only training.
I've been in plenty of gyms where someone lived on the cardio machines but never saw any improvements. Others have looked soft, like they don't even exercise. With resistance training, people can see from the shape of your body that you work out.
The bottom line, if you only do cardio for fat loss, you are missing the boat.
For a better way, try Turbulence Training or a similar method.
Now if you don't know anything about college internships, often you end up doing a lot of menial tasks that no one else wants to do.... like supervising aerobics classes. Sure, there are worse things than watching college females exercise, but I was hoping for something a little more challenging.
I was hoping to do some personal training or maybe help out with the training of some of the college teams. Well, the only training I was involved with for the most part - was teaching a power walking class.
Yes, that's right. Not a walking class, but a power walking class, mind you. It actually wasn't too bad as we would walk through some of the residential neighborhoods there near the lake, which is a beautiful area.
Otherwise, we would walk in a park next to Lake Michigan, with the Chicago skyline in the distance. Being outdoors in the Fall is always great, so it wasn't too bad. Needless to say, I ended up doing a lot of walking those three months and not very much strength training.
After paying rent, I didn't have a whole lot of money left over for food. So I ended up losing about 20 pounds while I was there. At the end I got my bodyfat percentage checked and was disappointed to lose only 2% of my bodyfat, yet I lost almost 20 pounds!
Man, did that teach me a lesson. If you want to lose fat, aerobics isn't the way to go, instead you need some strength training to build lean muscle tissue - that keeps your metabolism elevated. Now some of you might be saying that this is because I was walking and not jogging or doing the stepper, or whatever.
I can tell you that the walking pace was very high and we were swinging our arms like race walkers. Add in my 200+ pounds that I was carrying and I was working pretty hard. It just shows how efficient your body can get with aerobic only training.
I've been in plenty of gyms where someone lived on the cardio machines but never saw any improvements. Others have looked soft, like they don't even exercise. With resistance training, people can see from the shape of your body that you work out.
The bottom line, if you only do cardio for fat loss, you are missing the boat.
For a better way, try Turbulence Training or a similar method.
Monday, February 4, 2008
Feeling Guilty After the Superbowl?
I'll admit it. My eating habits could be a little stricter, but I manage to still look pretty good because of the short, intense workouts that I do. These workouts create "turbulence" in my metabolism and I burn fat for several hours after exercising.
So listen to what Craig Ballantyne has to say about nutrition.
Are you sick of feeling guilty after every Superbowl?
Or worse, after every weekend?
Because from Monday to Friday you do pretty well with your
nutrition, but then on the weekend, well, frankly you blow it.
And then the guilt comes piling on every Sunday night, and you know
that all of last week's progress was probably wiped out by the dough
and cheese and chocolate you ate this weekend.
Well, there is a way around it.
I spent today, Superbowl Sunday, with some friends/TT clients. These
guys have the perfect mindset toward nutrition. They follow the 90%
compliance rule and then don't sweat it when it comes time for a
"cheat" meal.
But as soon as that cheat meal is over, they get right back on the
plan. There is no wallowing in guilt. No tears spilt over the pizza
that was eaten. And no shame spiral because for the rest of the day
they followed their fat loss eating plan perfectly.
Now I don't condone gluttony, but a reward for eating healthy is
fine. And by eating right and doing the fat burning Turbulence
Training workouts, these guys and gals have absolutely nothing to
worry about when it comes to their fat loss program.
Plus, it eliminates so much stress from their lives knowing that if
they plan ahead, they can have a treat each weekend.
So while Turbulence Training doesn't give them a "License to eat",
it does give them a "License to live guilt-free".
Get with the Turbulence Training Lifestyle. Follow the bonus
Nutrition Guide and plan your meals for maximum fat burning.
It's a refreshing change from the "Cardio Confessional" lifestyle
that so many other unsuccessful fat burners try to live by. Listen,
if you eat a pizza, it is useless to think you can jump on the
treadmill and burn off the calories. It's a terrible mindset.
And don't let diet pills prey on your guilt. They haven't worked
for you before and they won't work now. None of them work.
For real results, and real motivation, I urge you to check out two
of the most inspiring Turbulence Training stories over in the
Membership Transformation Forum. You'll see...
1) Juan, who has lost over 75 pounds of fat since August by using
the Turbulence Training Lifestyle.
2) Kristine, who has lost 12 pounds already in 2008 and has shared
her dramatic before and after photos in the Transformation Forum.
Get started today:
==> http://www.turbulencetraining.com
One last thing I want to mention.
Turbulence Training is guaranteed. That means if you don't like it,
all you have to do is email us, let us know you are not satisfied,
and we'll return all of your money.
It's that simple.
I believe in it that strongly. So does Men's Health, who publish TT
workouts all the time. And over 5,847 men and women across the
world have used Turbulence Training and loved it.
Turbulence Training is here to stay - unlike your body fat.
Get started today:
==> http://www.turbulencetraining.com
See you on the forums - I guarantee it,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
P.S. TT worked for these fitness professionals and their clients...
"As a certified fitness professional for more than 8 years, i have
come across every kind of "fat-loss" promise...in less than 3
months of Turbulence Training, i have dropped almost 10 pounds,but
more importantly, i have also dropped over 9% BODY FAT. Since many
of Craig's programs require minimum equipment, or none at
all,except your own body weight, they are ideal for the home
client, as well as the "road warrior". Along with a safe,sane
sensible eating plan, which NEVER leaves me hungry, i credit
Turbulence Training for my body change accomplishments."
Jason Koronakos, NY
==> http://www.turbulencetraining.com
"I Coach busy women with no time to look in the mirror, let alone
adopt a whole foods lifestyle or exercise yet already! And yet,
your Turbulence strategies show almost everyone that everyone has
all of the time they'll ever need to include exercise as a fun,
performance-promotion essential to their lives. This program is
amazing and plenty challenging because it is simple. Clear but lets
no one off the hook. I'm thrilled to say this is a great addition
to any woman's arsenal of "what to do" or "what to look forward
to."
Ann G. Burgess, President, Pathfinders' Fitness by Design,
Arlington , MA
Get rid of your guilt & burn fat with Turbulence Training:
==> http://www.turbulencetraining.com
So listen to what Craig Ballantyne has to say about nutrition.
Are you sick of feeling guilty after every Superbowl?
Or worse, after every weekend?
Because from Monday to Friday you do pretty well with your
nutrition, but then on the weekend, well, frankly you blow it.
And then the guilt comes piling on every Sunday night, and you know
that all of last week's progress was probably wiped out by the dough
and cheese and chocolate you ate this weekend.
Well, there is a way around it.
I spent today, Superbowl Sunday, with some friends/TT clients. These
guys have the perfect mindset toward nutrition. They follow the 90%
compliance rule and then don't sweat it when it comes time for a
"cheat" meal.
But as soon as that cheat meal is over, they get right back on the
plan. There is no wallowing in guilt. No tears spilt over the pizza
that was eaten. And no shame spiral because for the rest of the day
they followed their fat loss eating plan perfectly.
Now I don't condone gluttony, but a reward for eating healthy is
fine. And by eating right and doing the fat burning Turbulence
Training workouts, these guys and gals have absolutely nothing to
worry about when it comes to their fat loss program.
Plus, it eliminates so much stress from their lives knowing that if
they plan ahead, they can have a treat each weekend.
So while Turbulence Training doesn't give them a "License to eat",
it does give them a "License to live guilt-free".
Get with the Turbulence Training Lifestyle. Follow the bonus
Nutrition Guide and plan your meals for maximum fat burning.
It's a refreshing change from the "Cardio Confessional" lifestyle
that so many other unsuccessful fat burners try to live by. Listen,
if you eat a pizza, it is useless to think you can jump on the
treadmill and burn off the calories. It's a terrible mindset.
And don't let diet pills prey on your guilt. They haven't worked
for you before and they won't work now. None of them work.
For real results, and real motivation, I urge you to check out two
of the most inspiring Turbulence Training stories over in the
Membership Transformation Forum. You'll see...
1) Juan, who has lost over 75 pounds of fat since August by using
the Turbulence Training Lifestyle.
2) Kristine, who has lost 12 pounds already in 2008 and has shared
her dramatic before and after photos in the Transformation Forum.
Get started today:
==> http://www.turbulencetraining.com
One last thing I want to mention.
Turbulence Training is guaranteed. That means if you don't like it,
all you have to do is email us, let us know you are not satisfied,
and we'll return all of your money.
It's that simple.
I believe in it that strongly. So does Men's Health, who publish TT
workouts all the time. And over 5,847 men and women across the
world have used Turbulence Training and loved it.
Turbulence Training is here to stay - unlike your body fat.
Get started today:
==> http://www.turbulencetraining.com
See you on the forums - I guarantee it,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
P.S. TT worked for these fitness professionals and their clients...
"As a certified fitness professional for more than 8 years, i have
come across every kind of "fat-loss" promise...in less than 3
months of Turbulence Training, i have dropped almost 10 pounds,but
more importantly, i have also dropped over 9% BODY FAT. Since many
of Craig's programs require minimum equipment, or none at
all,except your own body weight, they are ideal for the home
client, as well as the "road warrior". Along with a safe,sane
sensible eating plan, which NEVER leaves me hungry, i credit
Turbulence Training for my body change accomplishments."
Jason Koronakos, NY
==> http://www.turbulencetraining.com
"I Coach busy women with no time to look in the mirror, let alone
adopt a whole foods lifestyle or exercise yet already! And yet,
your Turbulence strategies show almost everyone that everyone has
all of the time they'll ever need to include exercise as a fun,
performance-promotion essential to their lives. This program is
amazing and plenty challenging because it is simple. Clear but lets
no one off the hook. I'm thrilled to say this is a great addition
to any woman's arsenal of "what to do" or "what to look forward
to."
Ann G. Burgess, President, Pathfinders' Fitness by Design,
Arlington , MA
Get rid of your guilt & burn fat with Turbulence Training:
==> http://www.turbulencetraining.com
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