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
Thursday, May 29, 2008
Tuesday, May 27, 2008
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
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
Thursday, May 22, 2008
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
Wednesday, May 21, 2008
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
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
Tuesday, May 20, 2008
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.
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.
Monday, May 19, 2008
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.
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.
Wednesday, May 7, 2008
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.
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.
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