3 Workout Mistakes in Fat Loss Programs

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 27-11-2011-05-2008

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Are you making these common mistakes that often RUIN people’s well-meaning, yet fatally flawed workouts?

Mistake #1 – Using a Traditional, Ineffective Warm-up

Unless you struggle with nagging injuries – and I realize many folks do – you shouldn’t be wasting your precious time by spending 5-10 minutes on a cardio warm-up. It does nothing for you.

Eliminate it and use a bodyweight circuit warm-up instead, such as bodyweight squats, stick-ups, mountain climbers, prisoner lunges, and pushups.

Mistake #2 – Using Traditional Straight Sets for Resistance Training

If you get your program out of old-school magazines, it probably recommends “straight sets” – meaning you do a set, then rest a long time, then repeat the set, etc.

But eye-opening new research shows that non-competing superset training – there you use “opposing muscle groups” in alternating exercises – BOOSTS your metabolism more than traditional straight sets. (Reference: J Str Cond Res 24:4 2010)

And again, the short burst fat loss workouts you’ll find online fix this mistake – by using non-competing supersets and tri-Sets (three exercises) to boost metabolism.

Mistake #3 – Using Traditional Slow Cardio

I won’t bore you with the research I’ve discussed time after time showing you that cardio is inefficient and ineffective for fat loss.

Needless to say, you’ve probably learned the hard way that cardio doesn’t work. After all, you probably found the short, burst workout system when you were looking for something that worked better than cardio.

And that “something that works better” is interval training, as well as metabolic resistance training. And you’ll find an approved metabolic resistance training circuit that will knock your fat loss results out of the park when you do something like dumbbell squats paired with dumbbell chest presses, followed by dumbbell rows paired with hamstring curls.

Now go out there and burn it up with better workout strategies.

Get FREE instant access to more sample fat burning workouts at: http://www.TurbulenceTraining.com

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.

Discover more fat loss workouts to help you burn fat, do more pushups, and build ripped six pack abs in less workout time than ever before.

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

DIET Vs EXERCISE Episode 4: Fat Loss Diet versus Best Cardio Workout to Burn Belly Fat

Posted by Nigel Jeal | Posted in Articles, Cardio, Diet, Fitness, Nutrition, Videos | Posted on 24-11-2011-05-2008

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Here is another episode in diet vs. exercise. Today in the diet corner we once again have Brad Pilon, this time he will be snacking on 2 espresso brownies each weighing in at around 300 calories and he’ll wash that down with a 700 calorie Starbucks frappacino.

Representing the exercise corner, I’m going to perform a series of 1-armed kettlebell swings with a 35 pound kettlebell.

As Pilon gulps down the frappacino, I am working very hard at a pace neither I nor any other individuals in the gym would typically go at. The point here is that individuals can mindlessly consume calories before and after meals and it not even register with them.

Now that Brad has finished off both of his snacks and consumed nearly 1400 calories, I have completed 60 snatches of the KB swings and burned about 50 calories. Although the kettlebell swings did burn a lot of calories, in a short amount of time, it pales in comparison to the calories Pilon took in.

The results speak for themselves and t is very apparent that diet once again wins the battle in diet vs. exercise. This is precisely why individuals who go to the gym and work really hard for an hour are not going to burn fat if they are consuming so many calories mindlessly. You just can’t out train a bad diet.

Here’s the video you need to watch…

Enjoy
Nigel

http://tinyurl.com/67okce7

DIET Vs EXERCISE Episode 3: Fat Loss Diet versus Best Cardio Workout to Burn Belly Fat

Posted by Nigel Jeal | Posted in Articles, Cardio, Diet, Fitness, Nutrition, Videos | Posted on 21-11-2011-05-2008

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Okay, episode 3 of the Diet vs Exercise video series…

The third instalment of diet vs. exercise where Craig Ballantyne and Dan take each other on in the next challenge, a protein bar.

Today, in this contest, Craig Ballantyne is going to be speed walking on the treadmill set at about 3.5 miles per hour while reading a magazine.

While Dan is going to consume a protein bar which contains about 200 calories

Craig burned only 5 calories in this workout, in the same amount of time it took Dan to consume 200 total calories.

So again, in the battle of diet vs exercise, Diet WINS again. You can’t out train a bad diet.

Here’s the video you need to watch…

Enjoy
Nigel

http://tinyurl.com/67okce7

DIET Vs EXERCISE Episode 2: Fat Loss Diet versus Best Cardio Workout to Burn Belly Fat

Posted by Nigel Jeal | Posted in Articles, Cardio, Diet, Fitness, Nutrition, Videos | Posted on 19-11-2011-05-2008

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Okay, here is episode 2 of the Diet vs Exercise video series…

The second instalment of diet vs. exercise where Craig Ballantyne and John take each other on in the next challenge.

Today, in this contest, Craig Ballantyne is going to be on the stair master.

While John is going to consume a burger, fries and a pop in those 4 minutes, while Craig is going to see how many calories he can burn off in that same amount of time.

While Craig burned only 59 calories in 4 minutes,  John consumed approximately 1100 total calories.

In Round Number 2, Diet WINS again. Just showing that you can’t out train a bad diet no matter how hard you work or how much cardio you do you can’t burn as many calories as you can consume in the same amount of time.  It would take about an hour and a half to burn that many calories on the stair master.

Here’s the video you need to watch…

Enjoy :)
Nigel

http://tinyurl.com/67okce7

DIET vs EXERCISE Episode 1: Fat Loss Diet versus Best Cardio Workout to Burn Belly Fat

Posted by Nigel Jeal | Posted in Articles, Cardio, Diet, Fitness, Nutrition, Videos | Posted on 17-11-2011-05-2008

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Hey, it’s nearly the weekend and I have a great series of videos coming for you…

The First instalment of diet vs. exercise where Craig Ballantyne and Brad Pilon show you how ineffective cardio is and just how dramatic your calorie intake can be without you knowing it.

The simple truth is; you can’t out-train a bad diet.

Today, in this contest, Craig Ballantyne is going to run on the treadmill on an incline of .5 and a speed of 10.5 mph for 3 minutes, while Brad Pilon eats pizza and drinks soda pop.

Brad is going to try to consume as many calories as he can in those 3 minutes, while Craig is going to see how many calories he can burn off in that same amount of time.

In 3 minutes, Brad consumed approximately 1000 total calories, while Craig burned only 43 calories.

Cardio loses against diet.

This just goes to show you, in diet vs. exercise, you can never out train a bad diet. It doesn’t matter how good your program is, if this is your nutrition, you’re not going to lose fat.

Here’s the video you need to watch…

Enjoy :)
Nigel

http://tinyurl.com/67okce7

1 Question to Ask Yourself Right Now

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness, Health, Information | Posted on 16-11-2011-05-2008

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Every morning I review my secret, sacred “guiding documents” that keep me on track to doing what I love, helping others, and of course, building a lean muscular physique and increasing my vitality & health.

And today just happened to be the day that I was to review this question from my quotations document:

1) Is the life you’re living worth what you are giving up to have it?

You may have heard this question in church, at a personal development seminar, or even just from a respected elder. But it could be one of the most powerful questions anyone will ever ask you.

Are working too much for too little? Sacrificing time with your family just to make a few extra bucks to buy things you don’t need? Are you sacrificing your long term health and vitality in exchange for the rush and recklessness of cigarettes & alcohol? Are you giving in to junk food which causes belly fat and leads to you being discriminated against at work? Are you skipping workouts to watch TV or sit at the bar, leaving you without the lean mass you desire?

So many questions…and I’m not done yet. And yes, I realize that you probably want me to shut up and stop challenging you.

(Reminds me of the old Saturday Night Live skit where Dana Carvey playing Bono comes out and says, “Am I bugging ya? I don’t mean to bug ya.”)

But I DO mean to bug you.

Once you’ve answered that question, answer these:

Are you doing what you want in life? Are you living the personal life that you want? Are you doing enough of the little things that make you happy? Are you spending enough time with the people that make you happy? Are you making the best use of the limited time you have?

Now I know that some folks will answer a resounding “YES!” to all of these, and I’m super proud of you and happy for you.

But for others, answering these questions might be like getting a bucket of icey cold water to the face.

These questions are a wake-up call.

But there’s light at the end of the tunnel.

So here’s the most important question to ask yourself…this is THE LIFE-CHANGING question…

If things aren’t going great, what’s at least one thing you can do to start making a change right now, today?

You don’t have to tell me (but if you want to comment below or send me a message on Facebook, that’s cool – I’d like to hear from you and maybe even help guide you to a solution).

But most importantly, just tell yourself, and then get started on making the change. That’s how you get things done.

Remember what I said earlier today…research shows that the biggest regret people have in life is not something they did, but something they DIDN’T do.

And I don’t want you to go through life regretting that you never did this or that, because as my friend Vince Del Monte says, “living a life of regret SUCKS”.

If you have regrets right now, you need to change. And yes, it will require you getting outside of your comfort zone, but that is what life is all about.

That is how we live the life worth living. Yes?

If you want to get motivated to find your mission in life, to build the lean mass you want and deserve, to find the MATE you desire, and yes, to even earn the money you deserve, then I highly recommend you take action and start making a change today.

It’s not “just” about workouts. It’s about working on every part of YOU so that you live the life you’ve always wanted to live.

If you want to change, start taking action now.

Get more FREE sample fat burning workouts at: http://www.TurbulenceTraining.com

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.

Discover more fat loss success stories to help you burn fat, do more pushups, and build ripped six pack abs in less workout time than ever before.

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

Truth About 10% Body Fat

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness | Posted on 14-11-2011-05-2008

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Time to discuss the truth about body fat. Readers always ask me, “What percent are you?” and “What % are you all year round?”

Well, here’s the answer and the truth will surprise you. I’m 10%. In my opinion, you want to be around there to see your abs.

(NOTE: Because of physiological gender differences, a lean woman with abs is 16% – but will have more fat in the lower region.)

Yep, I’m 10%. Not 8% like many think. After all, I shake my head at guys who tell me they are <8% fat all the time. Very, very, very few people are 8% fat. Be skeptical when someone claims they are single-digit fat percentage.

But don’t get obsessed with actual %, because it is hard to measure accurately. If you can’t measure it, just focus on hip & waist measures and progress in before and after photos (take these every 4 weeks).

By the way, I’ve known people to get results with almost every type of program and diet. Your job is simply to find the right diet for your personality and lifestyle and to use a fitness program that you like – so you stay consistent – that has some amount of resistance training.

If you are struggling, then write down your sticking points. In addition, create a baseline set of measurements, including height, weight, and circumferences of the waist, hip, arms, and thighs. Then take a before photo of yourself. These are more important than body fat measurements.

If you insist on knowing your measurement, I truly believe the cheapest and easiest way to find this out is to go to a respected, veteran trainer in your area and ask them to estimate it simply by looking at your belly fat.

Seriously. A great trainer will be just as accurate as those inaccurate hand-held (and expensive scales) that people have in their homes.

Once you’ve done that, consider the data as your baseline. Your next step is to turn your body into one giant experiment. After all, two legends believe self-experimentation and measurement is vital for success.

“All life is an experiment. The more experiments you make the better.” – Ralph Waldo Emerson

“What gets measured gets managed.” – Peter Drucker

So here’s what I want you to do:

The 4-week experiment

Write down everything you eat for the next 4 weeks and record how you feel after you eat these meals. Make the connection between food and mood/energy. Do this short experiment to help you eat better for the rest of your life.

Most training and nutrition experts that I know have been recording their workouts – and often diet – since they started working out. These records are powerful and become the blueprint to helping you lose fat.

Record your diet and workouts, and you’ll learn a LOT about yourself and what works for your fat loss.

Get FREE instant access to more sample fat burning workouts at: http://www.TurbulenceTraining.com

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.

Discover the most effective way to lose body fat and build ripped six-pack abs without doing hundreds of crunches ever again.

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

The Truth About Metabolic Workouts & MFF <= What’s that?

Posted by Nigel Jeal | Posted in Articles, Cardio, Diet, Fitness, Nutrition | Posted on 09-11-2011-05-2008

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If you’ve been curious about this new workout phenomenon
called Metabolic Resistance Training, then get ready for
the most informative training article you’ve read in a
long, long time.

Men’s Health fitness expert Craig Ballantyne answered the
following advanced metabolic training questions just
for you.

You’ll learn more about how to use MRT – plus his “new
thing” called MFF – a powerful component of fat loss.

Q: You’ve talked about metabolic resistance training (MRT)
a lot, but what are MCT and MFF workouts? – A.

Answer from Craig:
The MCT is something that was inspired by a call I had with
Alwyn Cosgrove.

He mentioned his clients performing metabolic workouts on
back to back days, with one day being heavy MRT workouts
and the next day being a higher-rep, conditioning-style
group workout (similar to a bootcamp).

I started designing programs like this for my clients and the
response was incredible. In fact, the first workout I designed
using the MCT has been my most popular this year.

My clients want to train hard, work up a sweat and burn calories
and fat, and the combo of MRT and MCT workouts is almost the
perfect plan.

I say “almost”, because recently I’ve stumbled across one more
piece to the fat loss puzzle, and that was adding metabolic fat
loss finishers (MFF) in place of regular interval training.

The biggest benefit is simply that my clients can now get maximum
results without traditional interval-cardio equipment like
treadmills or bikes. You can use dumbbells, kettlebells, or just
your bodyweight for metabolic finishers as you’ll see in a moment.

And so that’s how the 24-7 workouts go:

MRT
MCT
MFF

All in under 40-45 minutes, three times per week.

Get the full 8-week 24-7 fat loss workout program here.

=> http://tinyurl.com/6cfzk7y

Q: What is better – metabolic finishers or cardio?

Answer from Craig:
I know for certain that metabolic finishers are far
superior to regular cardio for getting a lean, sexy
body. Then again, regular cardio often doesn’t
accomplish too much anyway.

The key with both finishers and interval training – and
even cardio – is to cause depletion of muscle energy
stores (i.e. glycogen depletion). This causes ‘turbulence’
on the muscles and in turn, turbulence causes the
magical post-workout afterburn.

Your muscles don’t care if it is traditional sprint interval
training on a bike (like the original interval training fat
loss studies used) or goblet squats and burpees in a finisher.

All that matters is the depletion – and you can get that without
traditional cardio equipment thanks to the MFF setup.

Q: What’s 24/7 Fat Loss all about?

Answer from Craig:
It’s about time that a complete blueprint was put together
showing our clients exactly what to do every hour of every
day to burn fat.

Joel Marion and I are taking the guesswork out of fat loss.
Joel’s providing the step-by-step nutrition and I’ve created
a complete workout plan using MRT, MCT, and MFF – the three
best components of fast fat burning workouts – according to
both my research and experience.

Get the full 24-7 Fat Burning System here.

=> http://tinyurl.com/6cfzk7y

Q: Hi, I have one quick question. Do any of the 24-7 exercises
have to be done with gym equipment in the gym? I have free
weights, benches, etc.. but I only work out at home which I
love especially with Craig Ballantyne’s programs. – Susan

Answer from Craig:
Hi Susan, yes, all of the workouts include just a bench, a
ball, and free weights. You don’t need barbells or fancy
gym machines. It’s a typical Craig Ballantyne style set-up
in terms of equipment, but with the latest fat burning
techniques to really push your results to new levels.

And if you get the follow along online videos, you’ll get to
do the workouts with me and watch me work just as hard as you.

Q: I know it just came out but I was wondering if I could do
traditional intervals right after workouts. Thanks. The
program looks great. – TT

Answer from Craig:
Whoa Nelly, you won’t want anything to do with intervals on
the same day as the workouts. No need to add them after
your workouts, trust me.

With the MRT-MCT-MFF combined with Joel’s nutrition, you’ll
get great results without spending an hour in the gym.

Join me in the 24-7 Workouts here.

=> http://tinyurl.com/6cfzk7y

Burning fat always,

Craig Ballantyne, CSCS, MS, CTT
Co-Creator, 24-7 Fat Loss

Best Beginner Fat Burning Workout – TT Beginner Workout B

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness, Videos | Posted on 06-11-2011-05-2008

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This is the beginner level of Turbulence Training workout B. Start with the regular beginner level warm-up, and then we’ll use a set of dumbbells to do chest press and step ups.

For the chest press, you are going to lay flat back on a bench. Then, press the dumbbells up and in and then slowly take them down and out to chest level. After you’ve done all repetitions, without rest you will go into a dumbbell step-up.

To perform the db step-up, place one foot up on the bench. You will then use that leg to pull yourself up to the top position, and then slowly lower yourself down. Once you’ve completed all repetitions for the first leg, switch over and complete all the reps for the other. After all the repetitions for the superset are finished, then rest one minute and repeat one more time for a total of 2 supersets.

In the second superset you will pair elevated pushups with a one-leg hip extension. The elevated pushup can be down kneeling or in a full position. To get in position for the elevated pushup, place one hand elevated four to six inches on a block or a step, while the other hand will be flat on the ground. Next, perform six pushups with one hand up, and then switch elevated hands and perform another six repetitions. Be sure to keep your body in a straight line with your abs braced. This exercise will be a little more difficult then any other pushup exercise you’ve done.

Moving immediately into the one-leg lying hip extension, bend one knee while placing the other up in the air. In this position, your bent leg will do all of the work. So to perform the exercise, brace your abs and bridge your hips up. Make sure to come nice and slow on the way down. After you’ve done all ten repetitions for one side, switch over to the other side. This exercise involves a really strong contraction in your hamstrings and glutes. Again, once you have completed the superset, rest one minute and then repeat one more time.

To finish off workout B, we will do an abdominal superset, consisting of a plank and a bird dog exercise. For the plank, you will place your body in a straight line from toes to shoulders, and your elbows on a mat, hold this position for 30 seconds.

The bird dog exercise is not strenuous, but requires a lot of control in your midsection, while working little muscles in your lower back. So, with your hands and knees on a matt, lift your opposite arm and leg, keeping everything straight and flat. You will perform this exercise by alternating sides for six repetitions. Take a one minute rest and repeat the abdominal superset one more time.

Now you are finished the strength training portion of workout B and you can continue on with interval training followed by stretching.

http://tinyurl.com/67okce7