If you don't have the advantage of being able to work out with me personally...
If you prefer to exercise at home...
If you are interested in losing fat as quickly as possible...
...then I have a guaranteed way to help you burn fat and sculpt your body.
It involves simple workouts that can easily be done first thing in the morning or after your children go to bed, without endless hours of cardio, fancy equipment or expensive supplements.
Craig Ballantyne is a fat-loss expert, publishing his fat-burning workouts in national magazines such as Men's Health and Oxygen, along with online newsletters EarlyToRise and Total Health Breakthroughs. You've probably come across his videos on YouTube and Men's Health, as well.
Craig has also created a trademarked fat loss system called Turbulence Training. And as a fitness professional who's frustrated seeing people wasting their time doing ineffective workouts, I wanted to let you know about this great program that will help you reach your New Year's Resolutions.
I realize that there are fat loss programs all over the internet but I would never promote something I didn't believe in. I actually train clients differently now than I did in the past and Craig Ballantyne's Turbulence Training is the main reason.
Turbulence Training workouts are so much more efficient and effective than what the majority of people are doing. His fat loss philosophy is backed up by research, including his cardio workouts that are far superior to the common long, slow cardio workouts that too many people are doing (unsuccessfully, I might add).
Turbulence Training is the real deal - after all, if these workouts weren't, would the biggest fitness magazine in the world, Men's Health, feature Turbulence Training workouts? Of course not, they have too much to lose.
On the other hand, you have nothing to lose. Because not only are his workouts proven by both research and experience, but you also have a 100% satisfaction guarantee that you'll love his workouts. Or just return it for your money back.
Let me tell you more about the Turbulence Training workouts.
First of all, they can all be done at home with a dumbbells, a bench, and an exercise ball (a chin-up bar is also helpful for those that are strong enough).
Second, thousands of both men AND women (yes, women too!) have used the Turbulence Training workouts successfully to lose fat in a very short amount of time. He's proven that you don't need to be at the gym everyday for an hour or more.
In fact, the Turbulence Training workouts will only take 45 minutes, three days per week, and you can do everything at home. Of course, if you prefer the atmosphere of a gym, you can definitely use the workouts there as well.
Turbulence Training is as straight-forward as any fat loss program could be. There's no BS, no magic pills or powders to buy, and no expensive gym memberships required.
If you're not one of my personal training clients or a member of Body & Soul, then you don't have me designing your workouts. So, if you've ever struggled to figure out what to do next in your fat loss program, then worry no more. Turbulence Training spells it out, workout by workout, exercise by exercise, set by set, and rep by rep, for a full 16-weeks of advanced fat loss workouts.
Plus, the program also includes additional beginner workouts that will help any newcomer get started on their fat loss plan.
How badly do you finally want to succeed this year?
Maybe you got off to a great start last year, but your momentum fizzled out because you lacked the time to train 5 or more hours per week as per last year's instructions. Or maybe you just got tired of doing the same workout week-in, week-out, but your program didn't have any variety.
I know many of you exercise at gyms where you receive no direction or you train at home based on routines you found on the internet or in magazines. To succeed at fat loss, you need a long-term plan designed by an expert and tested on real people.
All of those needs are addressed by the Turbulence Training program. With all of the introductory workouts, regular TT bonuses,16-weeks of advanced fat loss workouts, AND these 5 limited-time bonuses, you could have enough workouts for over 6 months of fat loss. Imagine how you'll look in 6 months if you lose a pound of fat per week with Turbulence Training.
Wait, don't just imagine. Visualize. Believe. And then achieve. Picture yourself finally enjoying the healthy, trim body you've always wanted.
The body you've desired can be yours, and in less time than you've always thought necessary.
In addition to all of the workouts, you'll get Dr. Chris Mohr's TT Fat Loss Nutrition Guidelines, and Craig will tell you the #1 secret for sticking to a fat loss program.
Get ready to experience a new body thanks to all the inches you'll lose, the pounds you'll shed, and the energy you'll gain in the next few days, weeks, and months with a structured, professionally-designed, fat loss workout that you can do at home.
With Turbulence Training's efficient and effective exercise selection, and the use of time-saving, metabolism-boosting interval training, you'll get all of your workouts done in 45 minutes, three times per week.
That's right, in less time than it takes to watch an episode of American Idol or Dancing with the Stars (even if you TIVO it!), you can make massive improvements in your body.
So here's why I'm blogging about this today:
Craig is quickly becoming an international fitness and fat loss expert. His on-line clients now span the entire globe, and he no longer has space for new clients. And those that are lucky enough to work with him one-on-one pay over $200 per session for his guidance through their personal Turbulence Training workouts.
But now the good news. Craig's put together the ultimate Turbulence Training package that contains not only 16-weeks of advanced fat loss workouts and 10 weeks of beginner programs, but he's also added 5 new bonuses that are available only for the next three days.
1) Secrets of the Transformation Masters E-book
You'll learn the insider fat burning secrets from 3 of the most experienced Transformation Trainers in North America. We squeezed every last one of their fat burning secrets from them so YOU can achieve your ultimate body transformation.
It will help the absolute beginner and even the fitness competitor. The report contains detailed, step-by-step information for every fat loss level.
No fat burning stone was left unturned, diet plans were scrutinized and reviewed, and these experts share the exact details for looking your best on the big day (whether it is at a wedding, a physique contest, or simply to be ready for your transformation "after"photos).
2) Fit Yummy Mummy Fit-Fast 4-Week Workout
When you are pressed for time and have no access to equipment, the Fit Yummy Mummy Fit-Fast Workout is your rescue routine to keep your metabolism burning strong and fat loss efforts on track.
America's #1 Fat Loss Expert for Moms, Holly Rigsby, has designed an exclusive 4-week workout plan you can do in the comfort of your own home.
3) Workouts for Busy Dad's Bonus
The World's Busiest Dad and personal trainer, Chris Lopez, shares with you his 20-minute workout secrets to get Dad's back into fighting shape so they can keep up with their kids and outlast their wives.
4) The Revolutionary Eat-Stop-Eat Diet Book from Brad Pilon
Brad is a nutrition expert and his controversial fat loss eating guideline is making waves in the dieting community. People are busting through fat loss plateaus and loving the lifestyle that Brad's approach allows. It's a simple, anti-diet approach to fat loss.
5) Mastering the Fat Loss Mindset - A How-to Guide for Fat Loss Goal Setting that is Guaranteed to Help You Get Maximum Results
This is the year. How many times have we all said that? Well, this IS the year. Listen to the UK's top fitness and motivational expert Dax Moy and learn how to set goals and live the lifestyle to reach those goals. No more dropping out, this is the year you will go all the way and finally succeed in changing your body!
But this entire package is only available for the next 72 hours. On Wednesday, January 2nd at midnight, all 5 of these bonuses will disappear from the bonus package and will never, EVER be offered again.
If you don't pick-up this incredible collection of fat loss bonuses today, you might kick yourself for missing out. This is the kind of information that can take a fat loss program from zero to sixty in just days, snapping you out of even the deepest, darkest fat loss plateau you've ever experienced.
Success breeds success. If you start now, you'll be burning fat and changing your body practically overnight. And that will give you the complete motivation you need to keep at it week after week. I bet you'll even reach your goals weeks in advance.
Remember, I only recommend the absolute best fat loss resources that I come across. And today, that is the Turbulence Training bonus package.
Simply go right here to get started:
Turbulence Training.com
Hurry, you only have until Wednesday, Jan. 2nd, at 11:59 pm to claim your bonuses.
And remember, you get everything in the Turbulence Training package (including a 60-minute audio interview, the bonus TT Workouts for Men & Women, the Turbulence Training Nutrition Guidelines, and the Advanced Turbulence Training Fusion Fat Loss Workout), PLUS the FIVE additional bonus reports mentioned above.
Monday, December 31, 2007
Sunday, December 30, 2007
Efficiency Isn't Efficient When It Comes To Fat Loss
As you may know, our bodies adapt to the tasks we regularly perform, whether it's a physically strenuous job or weightlifting- which is why it's important to change your strength training routine every 4-6 weeks for best results. Adaptation also occurs when you perform steady state aerobic exercise. As you continue to exercise regularly, your body becomes more efficient and uses fewer and fewer calories to complete your normal routine. With strength training, you can increase your weights as your body adapts but with aerobic exercise your only options are to go longer, faster, or harder to get the same results. And then, your body adapts again.
Even if you regularly try to increase your speed or resistance, you will eventually get to the point where that is no longer possible. Think about it; whether walking, biking, rowing, etc., after a while most people will reach their limit as to the intensity they can maintain throughout their workout. Then, their only option is to increase their time but there’s only so many hours in the day and who has the time or desire to spend hours exercising?
Two other disadvantages associated with steady state cardiovascular training are overuse injuries and muscle loss. Did you know that, unless coupled with weight training, regular, steady state training often causes loss of muscle? Muscle is the fat burning engine of the body and the importance of maintaining and building muscle in regards to weight management is too often overlooked.
If you’re happy with your current results then keep doing what you're doing; it's obviously working for you. If your want to exercise for less time and get better results, give cardio intervals a try.
.
Even if you regularly try to increase your speed or resistance, you will eventually get to the point where that is no longer possible. Think about it; whether walking, biking, rowing, etc., after a while most people will reach their limit as to the intensity they can maintain throughout their workout. Then, their only option is to increase their time but there’s only so many hours in the day and who has the time or desire to spend hours exercising?
Two other disadvantages associated with steady state cardiovascular training are overuse injuries and muscle loss. Did you know that, unless coupled with weight training, regular, steady state training often causes loss of muscle? Muscle is the fat burning engine of the body and the importance of maintaining and building muscle in regards to weight management is too often overlooked.
If you’re happy with your current results then keep doing what you're doing; it's obviously working for you. If your want to exercise for less time and get better results, give cardio intervals a try.
.
Saturday, December 29, 2007
Fitness More Important Than Fatness
We all know that the majority of American classify as overweight or obese. Obviously, there are many benefits to losing weight and I encourage people to do so. However, as I mentioned in my post of 12-26-07, I strongly believe in the importance of regular physical activity whether or not weight loss is the goal or the result.
Apparently, so does researcher and exercise physiologist Steven Blair of the University of South Carolina. According to an article on WebMD, Blair found that overweight and obese men and women who were judged fit on a treadmill test had a lower risk of death than those of appropriate weight with low fitness levels.
According to the results of Blair's study, participants judged to be in the lower 5th of fitness levels were four times more likely to die than those in the top 5th, regardless of the individual's weight.
Please don't misunderstand me. I am not dismissing the serious problem of obesity and this study does not give anyone an excuse for throwing in the towel on dropping pounds. My point is simply that far too many people think of exercise solely as a vehicle for weight management, which I find very frustrating. There are a huge number of physical, mental and emotional health benefits associated with regular physical activity, regardless of the size of the exerciser.
You can read the entire article here:
You Can Be Fat and Fit (and Live Longer!)
Apparently, so does researcher and exercise physiologist Steven Blair of the University of South Carolina. According to an article on WebMD, Blair found that overweight and obese men and women who were judged fit on a treadmill test had a lower risk of death than those of appropriate weight with low fitness levels.
According to the results of Blair's study, participants judged to be in the lower 5th of fitness levels were four times more likely to die than those in the top 5th, regardless of the individual's weight.
Please don't misunderstand me. I am not dismissing the serious problem of obesity and this study does not give anyone an excuse for throwing in the towel on dropping pounds. My point is simply that far too many people think of exercise solely as a vehicle for weight management, which I find very frustrating. There are a huge number of physical, mental and emotional health benefits associated with regular physical activity, regardless of the size of the exerciser.
You can read the entire article here:
You Can Be Fat and Fit (and Live Longer!)
Friday, December 28, 2007
The Top 5 Fat Loss Myths - Craig Ballantyne
I hope everyone is having a happy and healthy holiday season. But I'm no fool and I know that many people are overdoing the parties and eating too many Christmas cookies. In less than a week, millions of people will resolve to "lose weight", "get in shape", etc. Unfortunately, most people are terribly uninformed when it comes to current research on effective fat loss.
Here's an excellent article on The Top 5 Fat Loss Myths from Craig Ballantyne, creator of Turbulence Training. This guy knows his stuff.
The Top 5 Fat Loss Myths
By Craig Ballantyne, CSCS, MS
Turbulence Training
There are so many fat loss myths out there in "exercise-land" that I was hired by Men's Fitness magazine to write about one myth each month.
After all, by now you've probably heard that if you don't do 60-minutes of cardio in your fat burning zone on an empty stomach while Venus is in line with Jupiter, you'll never burn fat.
The problem with myths is that not only are they wrong and give false hope to millions of people trying to lose weight, but they also waste your time and mental effort.
I have also seen these myths used as justification for cheating on a diet, watching countless men and women justify their "treats" because they believe they are on some type of magical exercise program or nutrition plan.
I could go on for days about fitness myths, but I cut my list from 30 down to the Top 5 Fat Loss Workout Myths today. I'll save the other 25 for future newsletters.
Myth #1: You have to do cardio first thing in the morning on an empty stomach.
Relax. You don't have to hop on the treadmill at 4:30am every morning. Let's allow common sense to dictate when and how you exercise.
If you want to work out first thing in the morning, and I know that is the best time for many TT readers, by all means, go ahead and do it. There's nothing magical about this time - although it is often the only time many of day many people have to themselves.
We need to think "outside of the hour" of exercise and realize that calorie burning and fat burning goes on for 24-hours. Forget about the theories and look at the big picture.
It doesn't matter when you exercise - as long as you exercise intensely and consistently. Focus on relatively high-intensity workouts to increase your metabolism for as many hours after exercise as possible. That is best done with interval training and resistance training.
Myth #2: You have to do your cardio in your "fat burning zone".
Again, nonsense.
While you might burn a larger proportion of total calories as fat when you exercise in your fat burning zone, you burn fewer calories overall by exercising at such a low intensity.
When you increase your workout intensity and get out of your so-called "fat burning zone", you burn more total calories, and as a result, more fat.
In addition, the "fat burning zone" training doesn't put "turbulence" on your muscles...so you don't burn many calories in the post-exercise time period. But with interval training, you burn a significant amount of calories for hours after training, and that leads to more fat loss.
I've worked with hundreds of people that have avoided the fat burning zone while still managing to lose dozens of pounds of fat. The "fat burning zone" is one of the biggest fitness myths of all time.
Myth #3: You have to do cardio for 20 minutes before you burn fat.
When I hear this, I picture a fat-burning switch in my body that turns on only after I've been doing "cardio" for 20 minutes. But what if I only exercise for 19 minutes and 59 seconds? Are you telling me that I won't have burned any fat? That's ridiculous.
What if I did it on an empty stomach in the morning and in my target heart rate zone? (read that one sarcastically!)
I'll say it one last time. We need to be more concerned with our 24-hour metabolism, not how much fat or even how many calories are burned during the workout.
Myth 4: Drinking ice cold water will help you burn calories and lose fat.
Standing in line at the grocery store is a great place to pick up the latest fat loss myths. You'll also find this one all over the Internet.
This myth often comes along with some calculations showing that by drinking 8 glasses of ice-cold water you can burn 70 calories per day. I don't believe that actually holds true in real life. Regardless, drinking cold water is not going to burn any more fat off your body than drinking room temperature water.
Don't get me wrong, I strongly believe you should drink 12 glasses of water per day, but the temperature of your water won't have any effect on your overall fat loss success.
Myth #5: Adding one pound of muscle will burn 50 extra calories each day.
Uh-oh, now I'm cutting down a myth that supports my use of strength training in a fat loss program. But I have an obligation to set the record straight about this extremely prevalent myth (even though I just saw a big name fitness expert perpetuate this myth in a recent article!).
This myth sounds so good. Add a pound ouf muscle, boost your metabolism 50 calories. That doesn't seem out of line at all.
But do the math for a guy that puts on 30 pounds of muscle. Does his metabolism really increase by 1500 calories? Absolutely not. For an average guy, that would require his resting metabolism to increase from 2500 calories to 4000 calories per day. How would he be able to keep any of that muscle with a metabolism like that? He'd have to eat like a pig forever.
So when you look at the big picture, you can see this little myth start to fall apart.
That's not to say you should stop your strength training, but just don't use this myth as an excuse to cheat on your diet.
Bonus Myth: Negative Calorie Foods Cause You to Lose Weight
According to the "experts", a negative calorie food requires more energy to digest than it provides you when you eat it. And included in the negative calorie food list are apples and bananas.
So by this logic, I would actually starve to death if I had nothing to eat but apples (because I would have a net energy loss from eating a so-called "negative calorie" food).
There is no such thing as a negative calorie food.
It's a shame that people are out there promoting this stuff, and it's too bad that so many people fall for it.
Remember the old phrase, "if it sounds too good to be true, it probably is."
Instead, let the common sense fat loss principles apply. It's going to take consistent effort, working hard at your workouts and with your nutrition to get the results you want.
I guarantee you that Turbulence Training will successfully guide you to the fat loss you deserve and desire.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
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.com.
Here's an excellent article on The Top 5 Fat Loss Myths from Craig Ballantyne, creator of Turbulence Training. This guy knows his stuff.
The Top 5 Fat Loss Myths
By Craig Ballantyne, CSCS, MS
Turbulence Training
There are so many fat loss myths out there in "exercise-land" that I was hired by Men's Fitness magazine to write about one myth each month.
After all, by now you've probably heard that if you don't do 60-minutes of cardio in your fat burning zone on an empty stomach while Venus is in line with Jupiter, you'll never burn fat.
The problem with myths is that not only are they wrong and give false hope to millions of people trying to lose weight, but they also waste your time and mental effort.
I have also seen these myths used as justification for cheating on a diet, watching countless men and women justify their "treats" because they believe they are on some type of magical exercise program or nutrition plan.
I could go on for days about fitness myths, but I cut my list from 30 down to the Top 5 Fat Loss Workout Myths today. I'll save the other 25 for future newsletters.
Myth #1: You have to do cardio first thing in the morning on an empty stomach.
Relax. You don't have to hop on the treadmill at 4:30am every morning. Let's allow common sense to dictate when and how you exercise.
If you want to work out first thing in the morning, and I know that is the best time for many TT readers, by all means, go ahead and do it. There's nothing magical about this time - although it is often the only time many of day many people have to themselves.
We need to think "outside of the hour" of exercise and realize that calorie burning and fat burning goes on for 24-hours. Forget about the theories and look at the big picture.
It doesn't matter when you exercise - as long as you exercise intensely and consistently. Focus on relatively high-intensity workouts to increase your metabolism for as many hours after exercise as possible. That is best done with interval training and resistance training.
Myth #2: You have to do your cardio in your "fat burning zone".
Again, nonsense.
While you might burn a larger proportion of total calories as fat when you exercise in your fat burning zone, you burn fewer calories overall by exercising at such a low intensity.
When you increase your workout intensity and get out of your so-called "fat burning zone", you burn more total calories, and as a result, more fat.
In addition, the "fat burning zone" training doesn't put "turbulence" on your muscles...so you don't burn many calories in the post-exercise time period. But with interval training, you burn a significant amount of calories for hours after training, and that leads to more fat loss.
I've worked with hundreds of people that have avoided the fat burning zone while still managing to lose dozens of pounds of fat. The "fat burning zone" is one of the biggest fitness myths of all time.
Myth #3: You have to do cardio for 20 minutes before you burn fat.
When I hear this, I picture a fat-burning switch in my body that turns on only after I've been doing "cardio" for 20 minutes. But what if I only exercise for 19 minutes and 59 seconds? Are you telling me that I won't have burned any fat? That's ridiculous.
What if I did it on an empty stomach in the morning and in my target heart rate zone? (read that one sarcastically!)
I'll say it one last time. We need to be more concerned with our 24-hour metabolism, not how much fat or even how many calories are burned during the workout.
Myth 4: Drinking ice cold water will help you burn calories and lose fat.
Standing in line at the grocery store is a great place to pick up the latest fat loss myths. You'll also find this one all over the Internet.
This myth often comes along with some calculations showing that by drinking 8 glasses of ice-cold water you can burn 70 calories per day. I don't believe that actually holds true in real life. Regardless, drinking cold water is not going to burn any more fat off your body than drinking room temperature water.
Don't get me wrong, I strongly believe you should drink 12 glasses of water per day, but the temperature of your water won't have any effect on your overall fat loss success.
Myth #5: Adding one pound of muscle will burn 50 extra calories each day.
Uh-oh, now I'm cutting down a myth that supports my use of strength training in a fat loss program. But I have an obligation to set the record straight about this extremely prevalent myth (even though I just saw a big name fitness expert perpetuate this myth in a recent article!).
This myth sounds so good. Add a pound ouf muscle, boost your metabolism 50 calories. That doesn't seem out of line at all.
But do the math for a guy that puts on 30 pounds of muscle. Does his metabolism really increase by 1500 calories? Absolutely not. For an average guy, that would require his resting metabolism to increase from 2500 calories to 4000 calories per day. How would he be able to keep any of that muscle with a metabolism like that? He'd have to eat like a pig forever.
So when you look at the big picture, you can see this little myth start to fall apart.
That's not to say you should stop your strength training, but just don't use this myth as an excuse to cheat on your diet.
Bonus Myth: Negative Calorie Foods Cause You to Lose Weight
According to the "experts", a negative calorie food requires more energy to digest than it provides you when you eat it. And included in the negative calorie food list are apples and bananas.
So by this logic, I would actually starve to death if I had nothing to eat but apples (because I would have a net energy loss from eating a so-called "negative calorie" food).
There is no such thing as a negative calorie food.
It's a shame that people are out there promoting this stuff, and it's too bad that so many people fall for it.
Remember the old phrase, "if it sounds too good to be true, it probably is."
Instead, let the common sense fat loss principles apply. It's going to take consistent effort, working hard at your workouts and with your nutrition to get the results you want.
I guarantee you that Turbulence Training will successfully guide you to the fat loss you deserve and desire.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
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.com.
Thursday, December 27, 2007
Quickie Workout
Here's a quick and simple strength training workout that I designed for my sister-in-law on Christmas. She's doesn't have much exercise experience and her equipment is limited to a stability ball and two pairs of dumbbells.
Perform 10 reps of each exercise (10 on each side for the Lunges), moving from one to the next with little or no rest in between.
* Bodyweight or DB Static Lunge (Also known as Split Squat or Stationary Lunge)
* DB Chest Press on Ball (Make sure your head and neck are supported on the ball and the rest of your body looks like a table - no sagging.)
* Hamstring Ball Curl
* Standing Bent Over 2 Arm DB Row (Bend your knees and do not round your back.)
Rest 30-60 seconds as needed and repeat up to 5 times.
The entire circuit takes approximately 3 minutes. You will not lose 30 pounds in 30 days by doing it. However, if you continue to challenge yourself as you get stronger by increasing the weights and shortening the rest periods, you'll have a handy, effective, quick workout for days when you're short on time or can't get to the gym.
.
Perform 10 reps of each exercise (10 on each side for the Lunges), moving from one to the next with little or no rest in between.
* Bodyweight or DB Static Lunge (Also known as Split Squat or Stationary Lunge)
* DB Chest Press on Ball (Make sure your head and neck are supported on the ball and the rest of your body looks like a table - no sagging.)
* Hamstring Ball Curl
* Standing Bent Over 2 Arm DB Row (Bend your knees and do not round your back.)
Rest 30-60 seconds as needed and repeat up to 5 times.
The entire circuit takes approximately 3 minutes. You will not lose 30 pounds in 30 days by doing it. However, if you continue to challenge yourself as you get stronger by increasing the weights and shortening the rest periods, you'll have a handy, effective, quick workout for days when you're short on time or can't get to the gym.
.
Wednesday, December 26, 2007
It's About More Than 6-Pack Abs
I don't have the figure of a supermodel and it's not as if I never miss a workout but I do practice what I preach and I'm in better physical condition that the majority of women my age.
Although my family would probably disagree, I make it a point not to take on the role of fitness police at get-togethers.
Yesterday, however, my adult nephew was lamenting the number he saw on my sister's bathroom scale. His dad (my brother) wanted to know what it read and was surprised that the number was so close to his own weight. I remarked that the two of them should start a fitness program together. My nephew said that he had been thinking about it but before he had a chance to say much else, his girlfriend said, "No honey, you're fine just the way you are".
< Cue Billy Joel :-) >
It was the first time we'd met and maybe she felt I was criticizing her boyfriend and wanted to defend him. I'm sure she had the best of intentions but I really wish people would realize that exercise is about much more than buff bodies and 6-pack abs.
My nephew never met his grandfather (my dad) because he was dead before he reached his 47th birthday. My dad had three heart attacks and was so weak at the end that he couldn't walk from one room to another without being winded; his heart finally just gave out. Although their lives were longer, most of dad's sisters experienced heart related problems of their own. On my mom's side, there diabetes. In other words, the family gene pool is pretty polluted.
Add to that any combination of smoking, a poor diet, little physical activity and too many extra pounds, and like it or not, you are playing Russian roulette with your health. Losing just 10% of your body weight, along with regular physical activity can make a big difference.
It's not about being fanatical about your diet or turning into a workout junkie.
There's nothing wrong with wanting to drop some weight and improve your looks but taking care of your body is about so much more.
It's about taking some responsibility for your well-being.
It's about improving your health and quality of life.
It's about living long enough to meet your grandchildren.
.
Although my family would probably disagree, I make it a point not to take on the role of fitness police at get-togethers.
Yesterday, however, my adult nephew was lamenting the number he saw on my sister's bathroom scale. His dad (my brother) wanted to know what it read and was surprised that the number was so close to his own weight. I remarked that the two of them should start a fitness program together. My nephew said that he had been thinking about it but before he had a chance to say much else, his girlfriend said, "No honey, you're fine just the way you are".
< Cue Billy Joel :-) >
It was the first time we'd met and maybe she felt I was criticizing her boyfriend and wanted to defend him. I'm sure she had the best of intentions but I really wish people would realize that exercise is about much more than buff bodies and 6-pack abs.
My nephew never met his grandfather (my dad) because he was dead before he reached his 47th birthday. My dad had three heart attacks and was so weak at the end that he couldn't walk from one room to another without being winded; his heart finally just gave out. Although their lives were longer, most of dad's sisters experienced heart related problems of their own. On my mom's side, there diabetes. In other words, the family gene pool is pretty polluted.
Add to that any combination of smoking, a poor diet, little physical activity and too many extra pounds, and like it or not, you are playing Russian roulette with your health. Losing just 10% of your body weight, along with regular physical activity can make a big difference.
It's not about being fanatical about your diet or turning into a workout junkie.
There's nothing wrong with wanting to drop some weight and improve your looks but taking care of your body is about so much more.
It's about taking some responsibility for your well-being.
It's about improving your health and quality of life.
It's about living long enough to meet your grandchildren.
.
Sunday, December 23, 2007
Free Blogging Course from Simpleology
I'm a brand new blogger and figure I can use all the help I can get.
I'm evaluating a multi-media course on blogging from the folks at Simpleology.
For a while, they're letting you snag it for free if you post about it on your blog.
It covers:
- The best blogging techniques.
- How to get traffic to your blog.
- How to turn your blog into money.
I'll let you know what I think once I've had a chance to check it out. Meanwhile, go grab yours while it's still free.
Cardio Intervals for Improved Fat Loss
Are you still doing long bouts of aerobic exercise for the purpose of losing weight? Many of the experts in the field have moved away from using this type of exercise with their weight loss clients. Alwyn Cosgrove has said, “aerobic training for fat loss is the most overrated and overemphasized method in use today. It's completely outdated as a fat loss modality.”
So, what should you do instead? Interval training. After a warmup, increase the intensity to a level that’s higher than what you normally do. As you get acclimated to this method of training, you want the hard part of the interval to rank about 8 or 9 on a scale of 1 to 10. Maintain that level for 1 minute and then lower the intensity to about 3 out of 10 and recover for 1 minute. If after a minute, you don’t feel prepared to increase the intensity again, simply extend your recovery time. You can do 60 seconds hard paired with 60, 90 or 120 seconds recovery. As you progress, you can increase your intensity even more and perform 30 seconds hard and then recover. Personally, I found that 30 seconds easy is not long enough for adequate recovery at that intensity so I use a 60 or 90 second recovery time on those. Listen to your body.
There are no magic intervals lengths; I simply chose those above because they are easier to keep track of when using equipment. One interval consists of the intense portion and the recovery time. Try this at your next workout: warmup, perform 4 or 5 intervals, then cooldown. If you are going to do this type of workout on a day when you strength train, always do it after your lifting. Change interval times and equipment regularly. Work up to 6 intervals total per session and do not do more than 3 (4, if you're an advanced exerciser) interval workouts per week.
.
So, what should you do instead? Interval training. After a warmup, increase the intensity to a level that’s higher than what you normally do. As you get acclimated to this method of training, you want the hard part of the interval to rank about 8 or 9 on a scale of 1 to 10. Maintain that level for 1 minute and then lower the intensity to about 3 out of 10 and recover for 1 minute. If after a minute, you don’t feel prepared to increase the intensity again, simply extend your recovery time. You can do 60 seconds hard paired with 60, 90 or 120 seconds recovery. As you progress, you can increase your intensity even more and perform 30 seconds hard and then recover. Personally, I found that 30 seconds easy is not long enough for adequate recovery at that intensity so I use a 60 or 90 second recovery time on those. Listen to your body.
There are no magic intervals lengths; I simply chose those above because they are easier to keep track of when using equipment. One interval consists of the intense portion and the recovery time. Try this at your next workout: warmup, perform 4 or 5 intervals, then cooldown. If you are going to do this type of workout on a day when you strength train, always do it after your lifting. Change interval times and equipment regularly. Work up to 6 intervals total per session and do not do more than 3 (4, if you're an advanced exerciser) interval workouts per week.
.
Friday, December 21, 2007
The Myth of the "Fat Burning Zone"
I can see it now- early January and fitness centers around the country are packed with people spending hours on the cardio equipment in an attempt to lose weight. Guess what? If you really want to get results, stay out of the "fat burning zone".
Actually, my post title is rather misleading because the "fat burning zone" is not really a myth. It is, however, a gross oversimplification of how our bodies function and exercising at that intensity level will not produce optimum fat loss results.
The concept of the fat burning zone is that a greater percentage of fat is burned through lower intensity aerobic exercise than at higher intensities, and that’s true. In fact, you burn more stored fat for fuel by simply watching T.V. than you would by sprinting around the block. Unfortunately, television viewing and internet surfing are obviously not conducive to weight management or 65% of adult Americans would not be overweight or obese.
Everyone, except late night infomercial hosts, knows that to lose weight you must use more calories than you consume. So, while it’s true that you burn a larger percentage of stored fat at lower intensities, you will also burn fewer total calories, which will result in less fat being utilized and less weight being lost.
Another factor not taken into consideration is the amount of calories burned after your exercise session. While the performance of a 30 or 45 minute steady-state session on the treadmill may burn a greater number of calories than a strength training workout or a more intense 20 minutes of intervals, that number (even if you do believe the machine calculations) does not take into account the calories your body burns after your workout ends. The excess post-exercise oxygen consumption (EPOC) is far greater after a challenging cardio or strength workout than after light exercise and will result in your metabolism being elevated for much longer.
Next time: cardio interval training.
.
Actually, my post title is rather misleading because the "fat burning zone" is not really a myth. It is, however, a gross oversimplification of how our bodies function and exercising at that intensity level will not produce optimum fat loss results.
The concept of the fat burning zone is that a greater percentage of fat is burned through lower intensity aerobic exercise than at higher intensities, and that’s true. In fact, you burn more stored fat for fuel by simply watching T.V. than you would by sprinting around the block. Unfortunately, television viewing and internet surfing are obviously not conducive to weight management or 65% of adult Americans would not be overweight or obese.
Everyone, except late night infomercial hosts, knows that to lose weight you must use more calories than you consume. So, while it’s true that you burn a larger percentage of stored fat at lower intensities, you will also burn fewer total calories, which will result in less fat being utilized and less weight being lost.
Another factor not taken into consideration is the amount of calories burned after your exercise session. While the performance of a 30 or 45 minute steady-state session on the treadmill may burn a greater number of calories than a strength training workout or a more intense 20 minutes of intervals, that number (even if you do believe the machine calculations) does not take into account the calories your body burns after your workout ends. The excess post-exercise oxygen consumption (EPOC) is far greater after a challenging cardio or strength workout than after light exercise and will result in your metabolism being elevated for much longer.
Next time: cardio interval training.
.
Wednesday, December 19, 2007
Quick Home or Travel Workout
Looking for a fast workout on days you can’t get to the gym? Even without any equipment you can stay active during the busy holiday season. Try this:
Bodyweight Circuit: 10-15 reps of each exercise (or per side if it’s a single leg exercise)
· Prisoner Squats
· Incline Pushups (Use a countertop, dresser, table, etc. The lower, the more difficult. You can do standard pushups if you're able.)
· Good Mornings
· Mountain Climbers
· Standing Alternating Elbow to Opposite Knee
· Prisoner Static Lunge (Also known as Split Squat or Stationary Lunge)
Rest 30-60 seconds as needed and repeat up to 5 times. Each round will take approximately 4-5 minutes.
.
Bodyweight Circuit: 10-15 reps of each exercise (or per side if it’s a single leg exercise)
· Prisoner Squats
· Incline Pushups (Use a countertop, dresser, table, etc. The lower, the more difficult. You can do standard pushups if you're able.)
· Good Mornings
· Mountain Climbers
· Standing Alternating Elbow to Opposite Knee
· Prisoner Static Lunge (Also known as Split Squat or Stationary Lunge)
Rest 30-60 seconds as needed and repeat up to 5 times. Each round will take approximately 4-5 minutes.
.
Tuesday, December 18, 2007
Avoiding Holiday Weight Gain
You can find tons of information online about weight management over the holidays, most repeating the same old tips. Here's a no-nonsense article on that topic from Craig Ballantyne, creator of Turbulence Training. Just my second day and I'm already passing off my responsibility to someone else. :-) Actually, I'm a big fan of Craig's and my goal is to present the most up to date and useful information I can find, so that's what I'm doing.
Politically Incorrect Secrets to Avoid Holiday Weight Gain
By Craig Ballantyne, CSCS, M.Sc.
I was at a big family gathering last week and was reminded how important it is to have strategies for this season of high-calorie parties and busy schedules. But I get ticked off by the tired old suggestions you find on the Internet or in magazines like Woman's World.
Often the suggestions are lack any substance, because the writers don't want to imply you actually have to make a sacrifice to succeed. They make fat loss sound easy, as if all you had to do was park at the far end of the parking lot and you'd burn all the calories from 5 shortbread cookies.
Well it doesn't work that way... So here are my politically incorrect, unique Turbulence Training strategies to help you keep off the holiday pounds.
By the way, I "borrowed" a few ideas from contestants in my Turbulence Training Transformation Contest. The Transformation is rocking with social support and success stories right now, even while the rest of the world struggles with weight gain, these TT users are losing fat over the holidays.
Click here to get started with Turbulence Training for Fat Loss.
Strategy #1 - Green Tea & Almonds
One of the most common tips you'll hear is to "fill up" before you go to a party where there will be lots of goodies.
Unfortunately, most people I talk to have no luck with this tip. Most people still go to a party and eat everything in sight. But recently TT users have told me that having a cup of Green Tea and one ounce of almonds has helped them avoid holiday cravings better than anything ever before. The fiber from the almonds reduces appetite while the small amount of caffeine from the Green Tea seems to increase mental alertness and keep you "energized" at the party.
Hopefully that might work for you...
Strategy #2 - Don't waste your time on any fancy cardio programs
Listen, the bottom line over the holiday season is that your success depends almost entirely on your nutrition. You can't expect to hit the cardio confessional and burn off last night's 2000 calorie smorgasboard. That's a 4-hour workout. Instead, don't get into that situation in the first place.
Here are more nutrition tips:
- Focus on portion control (and if you have no discipline, forget even trying to eat just one)
- Nix all drinks mixed with calorie-containing beverages, or better yet, just stop getting drunk. Period.
- Write down everything you eat to identify your problem spots. Then do whatever you need to do to eliminate your weaknesses. If you don't record your nutrition, chances are you'll miss big opportunities to change your diet and lose fat.
Strategy #3 - Take care of yourself first. My friend Holly Rigsby (of http://www.fityummymummy.com/) is always reminding busy moms to take care of themselves first, and I think that suggestion applies at this time of year to everyone.
So take a deep breath. Ask yourself as you're running around to please everyone else, "Have you set aside time for yourself" Be selfish. Make sure you have had some exercise time, some good nutrition, and some rest before overextending yourself and doing too much for other people when you haven't taken care of yourself and your goals first.
Strategy #4 - Get on a roll This one comes from a TT Transformation contestant who is too busy losing fat to get off track over the holidays. Don't procrastinate till January 1st. Get started now. Dozens of men and women are doing their Turbulence Training Transformations right now - through the heart of the holiday season. They aren't waiting for Jan. 1st to show up. They are taking control now, and getting on a roll, and not letting anything (from work parties to peer pressure) get in their way.
Strategy #5 - Exercise in short bursts whenever you can Don't be afraid to dance at your Christmas party. Don't worry, there is bound to be at least one worse dancer than you out on the floor. Have fun and get down!
On a more serious note, here's how to avoid falling off the fitness program during the busy holiday season. Get your butt out of bed 15 minutes early so you can have 3 minutes to wake up and 12 minutes to do the December 2007 Turbulence Training 12-Minute Workouts. Get this workout as part of your bonuses when you start using Turbulence Training.
Stay healthy and fit over the holidays, Craig Ballantyne, CSCS, MS Author, Turbulence Training
PS - We have some big bonuses coming up on Dec. 31st...These will go out to all clients, past and present, so keep your eye out for a TT bonus email.
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.
Politically Incorrect Secrets to Avoid Holiday Weight Gain
By Craig Ballantyne, CSCS, M.Sc.
I was at a big family gathering last week and was reminded how important it is to have strategies for this season of high-calorie parties and busy schedules. But I get ticked off by the tired old suggestions you find on the Internet or in magazines like Woman's World.
Often the suggestions are lack any substance, because the writers don't want to imply you actually have to make a sacrifice to succeed. They make fat loss sound easy, as if all you had to do was park at the far end of the parking lot and you'd burn all the calories from 5 shortbread cookies.
Well it doesn't work that way... So here are my politically incorrect, unique Turbulence Training strategies to help you keep off the holiday pounds.
By the way, I "borrowed" a few ideas from contestants in my Turbulence Training Transformation Contest. The Transformation is rocking with social support and success stories right now, even while the rest of the world struggles with weight gain, these TT users are losing fat over the holidays.
Click here to get started with Turbulence Training for Fat Loss.
Strategy #1 - Green Tea & Almonds
One of the most common tips you'll hear is to "fill up" before you go to a party where there will be lots of goodies.
Unfortunately, most people I talk to have no luck with this tip. Most people still go to a party and eat everything in sight. But recently TT users have told me that having a cup of Green Tea and one ounce of almonds has helped them avoid holiday cravings better than anything ever before. The fiber from the almonds reduces appetite while the small amount of caffeine from the Green Tea seems to increase mental alertness and keep you "energized" at the party.
Hopefully that might work for you...
Strategy #2 - Don't waste your time on any fancy cardio programs
Listen, the bottom line over the holiday season is that your success depends almost entirely on your nutrition. You can't expect to hit the cardio confessional and burn off last night's 2000 calorie smorgasboard. That's a 4-hour workout. Instead, don't get into that situation in the first place.
Here are more nutrition tips:
- Focus on portion control (and if you have no discipline, forget even trying to eat just one)
- Nix all drinks mixed with calorie-containing beverages, or better yet, just stop getting drunk. Period.
- Write down everything you eat to identify your problem spots. Then do whatever you need to do to eliminate your weaknesses. If you don't record your nutrition, chances are you'll miss big opportunities to change your diet and lose fat.
Strategy #3 - Take care of yourself first. My friend Holly Rigsby (of http://www.fityummymummy.com/) is always reminding busy moms to take care of themselves first, and I think that suggestion applies at this time of year to everyone.
So take a deep breath. Ask yourself as you're running around to please everyone else, "Have you set aside time for yourself" Be selfish. Make sure you have had some exercise time, some good nutrition, and some rest before overextending yourself and doing too much for other people when you haven't taken care of yourself and your goals first.
Strategy #4 - Get on a roll This one comes from a TT Transformation contestant who is too busy losing fat to get off track over the holidays. Don't procrastinate till January 1st. Get started now. Dozens of men and women are doing their Turbulence Training Transformations right now - through the heart of the holiday season. They aren't waiting for Jan. 1st to show up. They are taking control now, and getting on a roll, and not letting anything (from work parties to peer pressure) get in their way.
Strategy #5 - Exercise in short bursts whenever you can Don't be afraid to dance at your Christmas party. Don't worry, there is bound to be at least one worse dancer than you out on the floor. Have fun and get down!
On a more serious note, here's how to avoid falling off the fitness program during the busy holiday season. Get your butt out of bed 15 minutes early so you can have 3 minutes to wake up and 12 minutes to do the December 2007 Turbulence Training 12-Minute Workouts. Get this workout as part of your bonuses when you start using Turbulence Training.
Stay healthy and fit over the holidays, Craig Ballantyne, CSCS, MS Author, Turbulence Training
PS - We have some big bonuses coming up on Dec. 31st...These will go out to all clients, past and present, so keep your eye out for a TT bonus email.
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.
Monday, December 17, 2007
Don't just do it, do it right.
One of my many cousins e-mailed me the other day with questions about cardio interval training. She knows I’m a big proponent of that type of exercise and wondered if something she had seen on The Biggest Loser was interval training. My opinions about that show will have to wait for another blog but what she described to me sounded like circuit training. So, I explained how interval training works.
Anyway, my cousin has been unhappy with her weight for a while now and at the end of her e-mail she wrote that The Biggest Loser contestants make her think that if they can succeed, so can she. (One of the good things about the show.) And, of course, she can and so can anyone else.
So, with the new year fast approaching and resolutions being considered, I want to address the right way to get started if you’re interested in dropping pounds. Bottom line - the first and most important element is proper nutrition. I can go on and on and on (believe me :-) ) about the many mental, physical and emotional benefits of regular physical activity but if you are interested in dumping fat, the most knowledgeable fitness professionals will tell you that you can’t out train a bad diet.
I realize that every overweight person wants to thinner yesterday but most people set themselves up for failure by making massive changes to their nutrition (often eating too little) or exercise (often doing too much). If you are serious about discarding excess fat and then maintaining a healthy weight, you need to accept the fact that the process will take time. You must commit to a lifestyle makeover- not a “diet” that ends when you meet your goal weight. If you truly want to see a lower number on the scale, you must decide that your lifestyle will include good quality nutrition and regular physical activity. No infomercial ab gadget or quick fix diet will get you where you ultimately want to be.
Start small. If you eat fast food five times a week, resolve to cut back to two or three; then do it. If you haven’t exercised in years, do not start working out for an hour every day. Pick a reasonable amount of time based on your current fitness level and lifestyle and commit to it. You can even start out with 10 minutes a day but do not allow yourself to crawl into bed until you have completed your daily exercise. There is no one who can’t find 10 minutes in their day to improve their health. Dump the “all or nothing” mentality - ten minutes a day is actually better than 70 minutes in one day. Small, consistent changes are much more productive than big, sporadic ones. Once you have created new, healthy habits and had success with some small changes, start making bigger ones.
Here is a great blog post on this subject from Alwyn Cosgrove, creator of Afterburn, called The Goal Snowball. http://alwyncosgrove.blogspot.com/2007/11/goal-snowball.html
Anyway, my cousin has been unhappy with her weight for a while now and at the end of her e-mail she wrote that The Biggest Loser contestants make her think that if they can succeed, so can she. (One of the good things about the show.) And, of course, she can and so can anyone else.
So, with the new year fast approaching and resolutions being considered, I want to address the right way to get started if you’re interested in dropping pounds. Bottom line - the first and most important element is proper nutrition. I can go on and on and on (believe me :-) ) about the many mental, physical and emotional benefits of regular physical activity but if you are interested in dumping fat, the most knowledgeable fitness professionals will tell you that you can’t out train a bad diet.
I realize that every overweight person wants to thinner yesterday but most people set themselves up for failure by making massive changes to their nutrition (often eating too little) or exercise (often doing too much). If you are serious about discarding excess fat and then maintaining a healthy weight, you need to accept the fact that the process will take time. You must commit to a lifestyle makeover- not a “diet” that ends when you meet your goal weight. If you truly want to see a lower number on the scale, you must decide that your lifestyle will include good quality nutrition and regular physical activity. No infomercial ab gadget or quick fix diet will get you where you ultimately want to be.
Start small. If you eat fast food five times a week, resolve to cut back to two or three; then do it. If you haven’t exercised in years, do not start working out for an hour every day. Pick a reasonable amount of time based on your current fitness level and lifestyle and commit to it. You can even start out with 10 minutes a day but do not allow yourself to crawl into bed until you have completed your daily exercise. There is no one who can’t find 10 minutes in their day to improve their health. Dump the “all or nothing” mentality - ten minutes a day is actually better than 70 minutes in one day. Small, consistent changes are much more productive than big, sporadic ones. Once you have created new, healthy habits and had success with some small changes, start making bigger ones.
Here is a great blog post on this subject from Alwyn Cosgrove, creator of Afterburn, called The Goal Snowball. http://alwyncosgrove.blogspot.com/2007/11/goal-snowball.html
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