Sport-Specific Interval Conditioning

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 29-04-2012-05-2008


In many sports, a high level of aerobic fitness is necessary for optimal performance because it promotes endurance and assists recovery in “stop-and-go” type sports such as ice hockey. To improve aerobic fitness, coaches have traditionally prescribed long and tedious sessions of continuous sub-maximal exercise for athletes, regardless of their sport-specific metabolic demands.

Most team sports are not characterized by continuous sub-maximal movement speeds BUT/ rather these sports demand periods of high-intensity effort interspersed with maximal bursts of speed and periods of almost complete inactivity. Take soccer for example, a player may move at a moderate speed for minutes while following the play and then will be forced to sprint at their maximal pace for the ball. After that, the player could be faced with a stoppage in play of up to a minute due to various factors.

Considering the endless possibilities, is long-duration, moderate-intensity aerobic training the best method of conditioning these types of athletes? In my opinion it is not. What then are the alternatives? Let us consider “aerobic interval (AI) training” as a more beneficial manner at increasing the aerobic fitness and sport-specific muscular endurance of an athlete in a “stop-and-go” team sport.

Aerobic interval training provides a more sport-specific training intensity, a greater training stimulus that can be applied to the muscles used in the specific activities, and may also be an advanced training method for endurance training athletes looking to overcome a plateau in their aerobic fitness levels.

The intensity level of this training technique is much higher than the intensity level commonly associated with aerobic training. The exercise stimulus may in fact be very damaging to the muscle in its initial attempts and can result in muscle soreness in the days following the training session.

Therefore, prior to beginning a “full-blown” training regimen of AI’s, the athlete should develop general muscular strength and endurance and perform a short “lead-in” program of general aerobic exercise (2 weeks; 3 sessions per week; 20 minutes; high-intensity; sport-specific activity).

The initial (first week; 2 sessions) AI training sessions should be conservative in training volume (3-5 intervals) to accustom the muscles and joints to the intensity. As well, a thorough and specific warm-up should be performed as well as pre- and post-exercise flexibility routines.

AI training involves alternating bouts of exercise with recovery periods. A sport-specific mode of exercises is performed for a short duration (2-5 minutes) and followed by an equal length rest interval. High-intensity work is the key factor in this type of training. By incorporating rest intervals, the athlete can work at a much higher (and more sport-specific) power output in comparison to traditional aerobic training.

Determining the intensity of the exercise bout is definitely the trickiest component of the training prescription. The “work” pace should elicit the individual’s maximal heart rate by the end of the exercise bout. For example, if a 20-year old athlete (max HR = ~200) ran a 3-minute interval then their 10-second heart rate count should be ~ 33 beats (33 x 6 = 198) at the end of exercise. An example distance for a 3-minute running interval would be ~ 800m. Basically, the athlete wants to pick a training intensity that they believe they could hold constant for up to 10-minutes.

Obviously, picking the intensity can be very subjective unless the facility has “high-tech” training equipment. As the AI intensity should correspond to about 95-100% of the individual’s VO2 max, if the athlete has access to high-tech training technology then a more accurate training prescription may be allowed.

Providing an adequate and complete rest interval is paramount! The rest interval must be of an extremely low-intensity so that sufficient recovery will occur and the next work interval can again be performed at a high power output. Do not sacrifice the quality of rest because this will only reduce the benefit of AI training. A reduced recovery will prevent lactate clearance (lactate = muscle fatigue), phosphate energy (CP & ATP) recovery, and improvements in aerobic metabolism. Remember this is not continuous training!

Many athletes that have traditionally trained with only long-slow distance workouts may have difficulty with this concept at the outset of the program, however these athletes will soon become more comfortable in taking a full-length recovery interval.

At ~ 2-minutes of maximal exercise the contribution of the anaerobic & aerobic energy systems are nearly equal and at 5-minutes the contribution is 30% anaerobic & 70% aerobic. Therefore, the high-intensity, short-duration nature of AI allows sport-specific demands to be applied. Training at such a high-intensity recruits the fast-twitch muscle fibers. These fibers are predominantly responsible for anaerobic performance, BUT/ by improving the aerobic system of these fibers, they will be able to recover quicker and be ready to contribute to sprint-performance with less rest time.

The adaptations in the body will be occurring predominantly at the muscle level. The muscle fibers will increase their ability to extract and use oxygen, BUT/ the improvements on oxygen delivery (heart and lung adaptations) may be minimal. The athlete will also improve their ability to tolerate lactate (lactic acid buildup in the muscle and blood) and will be ready to start ANAEROBIC INTERVAL training in the pre-season.

ANAEROBIC intervals match precisely the demands of the sport. For example, a hockey ANAEROBIC interval would be maximal exercise for 30-45 seconds followed by 1-3 minutes of recovery. ANAEROBIC INTERVAL training prescription needs to be addressed in an article of its own, perhaps in the near future…

AEROBIC INTERVAL training prescription

: 2-3 minutes & equal recovery

: progress to 10-12 intervals

: @ 95-100% VO2max; don’t go TOO hard! (8-10 min pace)

: ~ maxHR at end of interval

Warm up Work Interval Recovery Interval

Fluids should be available at all times throughout the training session to help combat dehydration. Unfortunately many athletes may not feel comfortable consuming a high-volume of water OR sports drink while undergoing this intensity of training. To compensate, ensure adequate pre-hydration (make it a habit to drink sufficient fluids daily) and excess post-exercise fluid intake. The athlete should use AI to train the body to consume fluids during rest intervals of competition. Remember the importance of being well hydrated (dehydration can cause a reduction in endurance).


Your legs will feel like JELLO upon completion of this workout for the first time! The muscle glycogen (carbohydrate energy) stores will be extremely depleted and muscle fatigue will be high also due to lactate accumulation. Therefore, take caution in the scheduling of the remainder of your training day and the following day because of reduced neuromuscular coordination and fatigue. However, full recovery should occur within 24-48 hours. Make sure to consume a high-carbohydrate snack immediately after exercise and to maintain a diet with sufficient carbohydrate foods and fluids.

Therefore, AI training should occur in a sport-specific manner. The intensity and duration of the intervals should increase in specificity as the pre-season draws closer. Therefore, AI’s train the body to perform repeated intervals of high-power outputs with the end result being an increase in sport performance.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for 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 Mens 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

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Psychological Strategies To Help Your Weight Loss Plan

Posted by Nigel Jeal | Posted in Information, Mindset, Psychology | Posted on 28-04-2012-05-2008


By Nigel Jeal

Weight loss is hard enough planning the right diet and exercise program without dealing with psychological issues weighing on your mind and affecting your motivation.

You’ll be glad to know that I’ve been in your shoes, and have a little known trick that I’m going to reveal to you…

You see, you can actually use your rest days to think about psychological strategies to help your weight loss plan.

Today, you are going to discover psychological strategies to use your current mood and turn it to your advantage.

Let’s take a look at two moods, Aggression and Calm…

…and how to use these strategies to give you the right mindset and motivate you to focus on your goals.


You’re Useless!

Rage can force you to improve yourself or even the world.  Imagine of the last time you suffered severe injustice and channel those emotions into working harder during your workout.

I’m Not A Quitter, I’m Getting Fitter!

Rhymes and Affirmations such as these are amazing as when you’re feeling lethargic or tempted to indulge, you want positive thoughts to burst into your head to keep you focused.

Today Is My Opportunity To Achieve!

Talk to yourself to achieve your goals.  Use phrases like: Today I want to…  In the gym I will… Commit to achieving a goal that scares you, it will bring a meaning to your life.  This will spur you on, taking you from “I want” to “I am doing”.

This Will NOT Beat Me!

Inside your mind, you have a warrior.  It’s part of your fight or flight reaction, and can be engaged when you push yourself.  This is a statement of intent and by repeating this affirmation it will help you access this aggression, and use it to your advantage.

Stand Up and Move On!

Yes, you’re human.  If you fall off the wagon and miss a target, don’t beat yourself up about it.  Instead, learn to accept failure.  Focus on what this slip up has taught you, and remember it next time.  Learn from your mistakes and move on and get back on track…there’s work to be done!


Learn To Know Yourself!

Sum up your character in three words.  Once you realise you are the author of your script, it can be very empowering.  Think positive, think powerful… and go make it happen!

Why am I doing this?

Asking yourself why you have set yourself the tasks you’re aiming for is a powerful motivation tool.  Think: Why am I going to the gym? You’ll respond by visualising your end goal, with the result that you’ll push yourself harder.  Think about how you want to feel.

What is my End goal?

Fight off cravings for things that are bad for you by focusing on what number you are working towards.  It doesn’t matter whether it’s losing 5 inches from your waist or 5lbs in weight.

How Will I Feel If I Stop?

This particular question causes you to think about the negative emotions you’ll experience if you quit.  Precious motivation if you’re hitting your interval training limit or last set of resistance training.

Nobody else is teaching you this stuff, if you’ve got the desire and commitment implement these strategies into your weight loss plan and fat loss exercise program.  Your motivation will skyrocket to new levels and the results will catapult you towards your long term goals…making YOU the next big success story.

Stay Strong,


Nigel Jeal

4 Forgotten Factors of Fat Loss

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 26-04-2012-05-2008


If you are struggling to lose weight even though you slogging through hours of cardio each week, then you have no choice but to change your exercise program.

That’s what Katie and Michael, two of the men and women who use my online fat loss program, had to do after they emailed me with that exact problem the other week.

Poor Katie and Michael were working out 90 minutes per day, five days per week, without results. Sound familiar? I hope not, but I’ve heard worse stories of women doing 7 hours of cardio per week without results. Fortunately, everyone is able to get results with shorter and more effective workouts once I tell them the four forgotten factors for fat loss.

The first forgotten factor is bodyweight exercise. While most folks, like Katie and Michael, have been brainwashed by large commercial gyms that you must do endless hours of cardio on expensive machines to lose fat, the truth is you don’t need to do any traditional cardio to lose fat.

In fact, you can exercise in the comfort of your own home with bodyweight exercises such as squats, prisoner squats, step-ups, split squats, pushups, mountain climbers and dozens more. All of these exercises burn lots of calories, sculpt your muscles, and help you change your body without the costs and inconvenience of going to a gym.

A quick bodyweight circuit that you can do in place of a traditional cardio workout would involve six to eight bodyweight exercises. Pick three to four lower body exercises and three to four upper body exercises and alternate between upper and lower body moves for the full circuit. Rest as little as possible between exercises, and then take one to two minutes rest before repeating the circuit up to two more times.

The second forgotten factor if you want to know how to lose fat is to increase the amount of playtime you have in your life. I know that sounds silly, but give it a chance. After I showed Katie and Michael they only needed to do 3 hard workouts per week, this gave them more time to take up dancing two nights per week and a long hike on the weekends. They also did more walking together.

I truly believe a forgotten factor in fat loss is that we must enjoy our exercise choices. If you despise going to the gym and doing cardio for 60 minutes 6 days per week, you’ll get fewer results than if you met a friend and went for a hike only 3 days per week.

So don’t hate your workouts. If you don’t enjoy long cardio workouts, find something else to do. You don’t have to be on a machine that tells you how many calories you burn each workout (besides, those machines are ALWAYS wrong).

The third forgotten factor was getting Katie and Michael back on a diet of whole, natural foods. Too many folks rely on powders, pills, and potions these days and we’ve forgotten that men and women stayed lean for thousands of years by eating whole, natural foods. Animals remain fit and powerful by eating berries, nuts, fruit, vegetables, and fish, and only get fat when we feed them “human food”.

Cut out the processed carbohydrates, the weight loss shake powders, the meal replacement bars, and replace those with fruits, vegetables, raw nuts, and healthy protein sources containing healthy fats. If it comes in a bag or a box, forget it.

The fourth forgotten factor if you want to know how to lose fat is social support. You can’t do this on your own. Fortunately, Katie had Michael and Michael had Katie for support.

But if you don’t have support at home, find a workout buddy at the gym, a diet partner at work, or visit friendly weight loss forums to get social support from all over the world. The more often you check in on a weight loss social support forum, the more success you will have. Social support is one of the biggest forgotten factors if you want to lose fat.

Forget about workouts that don’t work, and apply the four forgotten fat loss factors today! If you want to lose fat, you can do it without sacrificing your social time or doing workouts you despise. Short, burst workouts help you burn belly fat in half the time as long slow, boring cardio workouts. So put some fun back into your workouts, recruit your friends to support you, and you’ll lose fat faster than ever this year.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked fat loss workouts without cardio have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Craig’s home exercise workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s bodyweight workouts for fat loss help you lose fat without any equipment at all.

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Female Fat Loss Workout, Metabolism, & Nutrition Tips

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 22-04-2012-05-2008


Here are the best female fat loss workout and nutrition tips to help you get more results in less time.

Q: When putting together a total body workout, how do you decide which exercises are most important in ensuring that someone is getting the best benefit from the workout?


Great question. I break total body workouts down into 5 movements – the big 5 I call them. First is a squat movement, second is a push, third is a pull, fourth is a single-leg exercise, and finally, a total body ab exercise. That is also the order in which the exercises are generally performed.

2. I love your most recent videos about how you cannot out train bad nutrition. This is something I stress to all my clients all the time. If you were to give just some simple tips for people to start off to help jumpstart their nutrition, what would they be?


First, start by eliminating adding sugar and trans fats, essentially cutting back on all foods from a bag or a box.

Second, eat more fruits and vegetables.

Third, snack on raw nuts (almonds, cashews, pecans, walnuts) between meals. Research shows that you don’t gain weight if you eat nuts (probably because they fill you up and you eat less at meals).

Fourth, plan, shop, and prepare on weekends so that you have the right foods at the right times.

And finally, record what you eat for 7 days. This will help you identify problem spots.

3. I am always pushing my female clients with heavier weights time and time again and I always get the “but I don’t want to get bulky”. Can you explain why this could not and would not happen to these women and why using heavier weights is important to fat burning?


This won’t happen for two reason. First, women do not have the same amount of muscle building hormones as men. That is why they are smaller.

Second, you can’t get big unless you are overeating. So the politically incorrect truth is this: If you are getting bulky “from” resistance training, then it is because you are overeating.

4. As we get older, our metabolism starts to slow down, this is just a given. What things would you suggest we do to keep this from affecting our current fitness achievements and to keep us moving forward with our goals.


Three things:

1) Stay active.
2) Eat according to those five rules I posted below.
3) Get as strong as you possibly can. Not only will maintaining your sculpted muscle help you burn more calories, but it will also allow you to stay active into your 80’s.

5. Women’s most complaint is their belly fat and crunches are just NOT going to help do anything for belly fat. What do you suggest to help them burn off their belly fat and achieve those sexy abs?


Interval training is the exercise answer to losing belly fat, but more importantly, the dietary answer is to eliminate sugar and mindless eating. If you can work hard and plan ahead so you avoid 4pm cookies, you’ll lose belly fat AND thigh fat.

6. If you had only 10-15 minutes to get in a workout, what would you do?


A leg exercise paired with a pulling exercise. For advanced women, squats or Bulgarian split squats paired with pullups or chinups. For intermediate women, split squats paired with bodyweight rows or dumbbell rows. For beginners, lying 1-leg hip extensions paired with dumbbell rows or seated rows.

7. Thanks so much for all this great stuff Craig! Is there anything else you would like to add?


Yes, I hope every woman reading this interview realizes that there is a workout style and diet style that suits their personality and will give them results. I truly believe a lot of fitness programs AND different diets work. Don’t believe the politically folks who say diets don’t work, because they DO! The key is getting the right diet for you so that you will work too!

Get your free sample female fat loss workout and home gym workout to burn belly fat and flatten your stomach at: loss.shtml

Discover more female fat loss workouts to help you lose fat, do more pushups, and get a flat stomach in less workout time than ever before.

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.

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7 New Superfoods You Should Be Eating

Posted by Nigel Jeal | Posted in Articles, Diet, Nutrition | Posted on 20-04-2012-05-2008


By Nigel Jeal

Superfoods give an extra boost to your healthy diet plan. We all look for new ways to eat healthy and the search for the perfect diet is never-ending, with studies being continuously conducted to find the best types of food to incorporate into your daily diet.  Nutritional experts agree that the inclusion of superfoods in your diet can keep you feeling energized and decrease the risk of developing serious diseases.

Today, you will discover 7 New Superfoods you should be eating that are hitting the headlines, these superfoods will give your body that needed boost of energy.

Baobab Fruit

The Baobab fruit offers some nutrients, possibly having more vitamin C than oranges, and perhaps significant calcium content.  The dry fruit pulp, separated from seeds and fibers, is eaten directly or mixed into porridge or milk, and the fruit pulp can also be used to make juice.

Chia Seeds

Chia seeds are one of the most powerful, functional, and nutritious superfoods in the world! The chia seed is an excellent source of fiber, packed with antioxidants, full of protein, loaded with vitamins and minerals, and the richest known plant source of mega-3.  Everyone from children to senior citizens can benefit from the wonderful nutritional qualities of chia seeds.

Chia Seeds are nutritious, energizing, reduce cravings and are easily digestible.  They can be added to cereal, yogurt, salad, oatmeal, salsa and dips.


Farro is a food product consisting of the grains of certain wheat species in whole form. It’s sold dried and is prepared by cooking in water until soft, but still crunchy and should be soaking first overnight. It may be eaten plain, though it is often used as an ingredient in dishes such as salads and soups. It is sometimes ground into flour and used to make pasta or bread.

Hemp Seeds

Hemp seeds can be eaten raw, ground into a meal, made into hemp milk, and used in baking. The fresh leaves can also be consumed in salads. Products include cereals, frozen waffles, hemp tofu, and nut butters. Hemp is also used in some organic cereals, for non-dairy milk somewhat similar to soy and nut milks, and for non-dairy hemp “ice cream.”


The berries are quite tart, so they are often cooked and sweetened before eating in the form of lingonberry jam, compote, juice, smoothie or syrup. The raw fruit are also frequently simply mashed with sugar, which preserves most of their nutrients and taste. This mix can be stored at room temperature in closed but not necessarily sealed containers, but in this condition, they are best preserved frozen. Fruit served this way or as compote often accompany game meats and liver dishes.

The berries contain plentiful organic acids, vitamin C, provitamin A (as beta carotene), B vitamins (B1, B2, B3), and the elements potassium, calcium, magnesium, and phosphorus. In addition to these nutrients, they also contain phytochemicals that are thought to counteract urinary-tract infections, and the seeds are rich in omega-3 fatty acids.


Maca is a root plant consumed as a food and for medicinal purposes. Maca is also known as “Peruvian ginseng” (despite the fact that it is not a member of the ginseng family), because it is used as a folk remedy to increase stamina and energy. It is typically taken as a pill or liquid extract or as powdered maca root.

Powdered maca root can be added to smoothies, juice, and shakes. Raw powdered maca root is available for people on a raw food diet. Maca is also available as a nutritional supplement, in liquid or pill form.


Spirulina is a blue-green algae that is dried and consumed as a powder by blending it into a drink or by consuming as a dietary supplement.  Spirulina is being developed as the “food of the future” because of its amazing ability to synthesize high-quality concentrated food more efficiently than any other algae. Most notably, Spirulina is 65 to 71 percent complete protein, with all essential amino acids in perfect balance. In comparison, beef is only 22 percent protein.

These 7 New Superfoods contain the nutrients your body needs, they contain Protein, Carbohydrates, Fiber, Calcium, Vitamin A and Vitamin C.  So you can balance your diet with total precision, they will give your body a good boost and the extra energy will help you get more out of your workouts.


Nigel Jeal

Xtreme Fat Loss Program

Posted by Nigel Jeal | Posted in Articles, Cardio, Diet, Fitness | Posted on 18-04-2012-05-2008


The problem with most calorie reduced diets is after 7 days, dieters typically experience a drop-off in results. But with these sneaky tips, you’ll discover how to keep those fat loss results high week after week after week.

Whether you’re on a crash diet, or a moderately reduced calorie diet, after 7 days the hormone levels of leptin, otherwise known as the anti-starvation hormone drop significantly.

And the result on your body of these low leptin levels include:

  • Slowed metabolism
  • Decreased fat burning hormones
  • Increased fat storing hormones

Here’s the secret to avoiding the pitfalls of a reduced calorie diet – include a cheat day.

That’s right…you can cheat your way thin, enjoy a variety of foods, and never feel like you’re depriving yourself.

Research has shown a combination of carbohydrates and fat increases leptin levels fast. So as you’re ending your fat-burning week, you’re replenishing the leptin tank with a full dose of cheat meals while getting your body ready for another fat burning week.

There’s just one rule….

…on your cheat days, only eat until you’re moderately full and then stop. Because if you’re stuffing yourself to the point of discomfort, then you’ll end up walking around all day feeling sick, defeating the purpose of your cheat day altogether.

Now, if you want to take these fat-burning results to another level here are a couple more tricks you’ll want to follow.

With your leptin levels raised, your metabolism will be ramped up, your fat-burning hormones will be running high, and the fat-storing hormones will be minimal, this means your body is in prime position to blast fat.

But if you’re worried you cheat day will offset all your hard work, don’t be!

While yes, the cheat day may lead to some of these calories overflowing into your fat stores, you can prevent this. Here’s how…

Let’s say you gain half a pound of fat as a result of the cheat day, but you did so many positive things to your metabolism that you were then able to lose 2.5 pounds of fat that following week.

Your net fat loss for the week is two pounds, which is very good. And if the net fat loss on a weekly basis is two pounds, then you’re going to be on the road to changing your body rather rapidly.

But there is another way in which you can avoid the.5 pound of weight gain – using your pre-cheat day as a depletion day.

It’s simple. If you deplete some of that fat and most, if not all, of the carbohydrates that’s in your body prior to the cheat day, then when you do eat those massive loads of carbs, fat, and calories, you will just be refilling those stores, as opposed to having all those nutrients be in excess and spill over into your fat storage.

But I know you want better, faster results, so here’s another tip Marion passed along.

Mirror Your Diet with Exercise

There are a few ways you can do this. For example, if you’re on a pre-cheat depletion day, your goal is to deplete your energy stores, and so you’ll want to follow a low carbohydrate diet for the day.

Then you’ll also want to use a strategic workout that specifically achieves the goal of depleting carbohydrate and energy stores within the body. So, in effect, this mirroring process of both diet and exercise will maximize your fat-burning results.

If you’re on your cheat day, then you’ll want to do a high volume, bodybuilding style of workout. With the massive influx of calories, carbohydrates, insulin, dietary fats, and nutrients going into the tissues within your body and in the blood stream, you’ll not only be stimulating muscle growth on that day, but you’ll also set yourself up to burn fat into the following week, while still enjoying your favorite foods.

So those are just a few sneaky ways to really ramp up fat loss and cheat your way thin.

Get your free sample workout to burn belly fat, flatten your stomach, and work your six-pack abs at:

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 sneaky fat loss tricks from Joel Marion’s Xtreme Fat Loss Program to help you burn belly fat and build ripped six pack abs faster than ever before.

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5 Sneaky Tricks To Triple Fat Loss

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 17-04-2012-05-2008


By Nigel Jeal

So, you go on a diet, and week after week the weight continues to come off like magic—eat less and exercise; that’s all there is to it.

Yeah righhhhhhhhht.

If only it were that simple.

In fact, if it were, we’d probably all be sportin’ abs and bodies resembling those of the supernatural Greeks—after all, the results in and of themselves would be motivation enough to keep going.

Point in case:

I don’t know of anyone who went off a diet when things were smooth going and fat was falling off at record speed, do you?

No…you don’t.

Unfortunately, the sad reality is that things just aint that easy.

Go on a diet and a few weeks later your body SCREWS you by doing everything it can to keep you from losing fat further.

Now, while you may think that your body is a just a jerk (and it may be, I mean, I don’t really know your body to say one way or another), it’s actually much more likely that your body cares deeply about you and is trying to protect you.


Fortunately, there’s good news. Scratch that—GREAT news.

My friend Joel Marion has been recognized by Men’s Fitness magazine as one of America’s top 50 personal trainers, and even more, America’s #1 “Virtual” Trainer.

When it comes to getting results with clients, regardless of location, Joel delivers, time and time again.

Joel is now giving away a FREE report “5 Sneaky Tricks To Triple Fat Loss”

Here’s what you will learn…

Sneaky Trick #1 – Eat Pizza (No, Seriously) – Page 6
Sneaky Trick #2 – Massive Calorie Deficits (That Actually Work) – Page 13
Sneaky Trick #3 – Very Strategic Exercise, Implementation And Periodization – Page 17
Sneaky Trick #4 – Pre-Cheat Depletion – Page 18
Sneaky Trick #5 – Multi-Functional Cheat – Page 21

Discover more sneaky fat loss tricks from Joel Marion’s 5 Sneaky Tricks To Triple Fat Loss Report to help you burn belly fat and build ripped six pack abs faster than ever before.


Nigel Jeal

Cardio on an Empty Stomach Sucks!

Posted by Nigel Jeal | Posted in Abs, Cardio, Fitness | Posted on 16-04-2012-05-2008


Many experts recommend cardio on an empty stomach in the morning for fat loss and maximum fat burning. But is that necessary? Doesn’t that seem a little extreme, a little on the side of obsessive?

Personally, I think the benefits of fasted cardio in the morning are over-estimated. You can burn fat and lose weight as long as you exercise intensely on a regular basis, and eat according to plan.

You don’t need to be up at 5am with hunger pains doing slow cardio to lose fat. That’s just plain crazy.

In fact, I prefer interval training over slow cardio training anyways. And experience shows its quite tough to do a great intense workout on a completely empty stomach.

Let’s look at it this way, using athletes as an example. Many athletes, such as basketball players, football corner backs, and hockey players are very lean. But do they do fasted cardio? Heck no. In fact, have you ever heard of a wide receiver doing “cardio” at all? No way. They sprint. They eat breakfast and then do football practice. Not the other way around.

Imagine having not eaten since 7pm the night before, and now you want to do a hardcore workout at 6am? Do you really think that is going to work in your favor?

I don’t.

So let’s focus on your lifestyle, not the minute details of how to train while you are starving. Stick to something you can consistently do.

That said, if you really want to workout first thing in the morning – because it suits your schedule best – and you just can’t force any food down your throat, I’m not going to stop you.

Again, that is what works best for your schedule. And being consistent is what works best for your fat burning. So dump the fasted cardio if you don’t like it, and start to enjoy your workouts and nutrition lifestyle instead.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked interval training workouts have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training calorie burning workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s bodyweight circuits for fat loss help you lose fat without any equipment at all.

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3 High Intensity Fat Burning Workouts

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 14-04-2012-05-2008


The interval training portion of your workouts is very important for fat loss. Not only has research shown that long, slow cardio doesn’t work that well for fat burning, but studies also show that short burst exercise works better to help you lose belly fat.

Unfortunately, just saying the words “interval training” can scare people, plus some trainers make it far too complicated for people who have never done interval training in the past.

The great news is that sprints can be done by everyone, even beginners, provided you have them exercise at the right level of intensity for their fitness level.

Generally, I recommend people use the stationary bike for their interval training workout simply because it is easy to transition between hard an easy and you don’t have to worry about falling off the treadmill or advanced sprinting. Also, you’ll need an extra warm-up with sprinting intervals.

In this example I am going to use the treadmill and I recommend doing your short burst exercise immediately following your strength training. However, if you aren’t fit enough, then you can do sprints or cardio training on your off days instead. Just be sure to have 1 full day of rest. For your intervals, you will want to train 3 days/week.

Below I am going to detail 3 interval training workouts from the beginner preparation phase.

Workout A

Start with a 5 minute warm up, exercising at a slightly harder than what you’d do for a regular cardio pace. For example, if you normally do 3.5 mph, then do 3.7 mph for 3 minutes.

This would be at a subjective 7/10 intensity level. So if your regular cardio was at a 6/10, then think about that intensity and then go a little bit higher. This will allow you to exercise harder than you normally would if you went for 30 minutes straight.

After 3 minutes at a 7/10 intensity it is important to bring it down to a nice, easy 3/10 intensity for your recovery. At this pace you will remain for 2 minutes and it will allow you to work extra hard when you bring it back up to the 7/10 intensity.

Do this for a total of 3 total intervals of hard and easy, counting as one. Finish with a 5 minute cool down. This interval training workout will last a little over 20 minutes.

Workout B

This interval training workout is a little more difficult than workout A. Complete your warm up and then do 90 seconds at an 8/10 intensity. This would almost tire you out after 90 seconds at this pace, and then follow with a 2 minute recovery at a 3/10 intensity. Complete for a total of 5-6 intervals, followed by a 5 minute cool down, lasting a total of 20-25 minutes.

Workout C

This is a high intensity cardio workout. To complete workout C, you will perform 20 minutes of straight cardio at a 6-6.5/10 intensity. So this would be something that tires you out after 20 minutes and something you couldn’t do for 25 minutes. Again, begin with a 5 minute warm up, 20 minutes of cardio, and follow that with 5 minutes of cool down.

Do each of those workouts once per week at the end of your resistance training workouts and you’ll burn fat fast.

Get FREE instant access to more sample fat burning workouts at:

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 fat burning interval training workouts in the Turbulence Training workout system.

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Why You Should Do Cardio

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 11-04-2012-05-2008


By Craig “No Cardio” Ballantyne

Yes, I AM doing cardio.



Because I need to be tough.

I’m preparing for a 10-mile tough mudder race in Beaver Creek, Colorado, in June.

And so recently I ran 4 miles in 29 minutes. Not bad.

(Definitely not slow cardio…although it wasn’t exciting.)

I’ve also ran 8 miles in just over an hour.


To build up my body for the 10 miles.

Now I’m ready.

Are you?

I can get you in top shape in just 4-8 weeks here (Perfect for runners and endurance athletes of all kinds.)

Discover the Safe and Quick Way to Getting Fit For 10 Mile Runs and Obstacle Courses with TT Adventure Race Training

Run, get dirty, and go through strength obstacles – that’s basically what I’ll be doing in the 10 mile Tough Mudder race that my friend, Matt Smith, challenged me to try.

And you know what….

It’s this new trend – “Adventure Race Training” – that everyone can’t help but rave about. And who wouldn’t when you can be a kid all over again PLUS lose stubborn fat and gain lean muscle at the same time.

NOTE: I just hit a personal best in the deadlift while still training with cardio, thanks to my unique plan.

It’s time to let out the kid inside of you.

And that’s exactly why I’ve put together this one-of-a-kind workout program. In TT Adventure Race Training, you get to train as though you’re preparing to compete in one of the most physically demanding races – the Tough Mudder race.

NOTE: You don’t have to be doing an adventure race to get the fat burning benefits of this workout. ANYONE of an advanced fitness level can try this tough program.

And inside this special TT program, you’ll go through The “Adventure 600”, a brutal challenge workout designed to increase your strength and endurance, two total body workouts that’ll shred the last bits of stubborn fat, AND you’ll have a plan for gearing up to run 10 miles in a Tough Mudder.

Whew – that’s a LOT.

But it rocks.

And not only that, you’ll also discover that these TT exercises will help get you through the obstacles you’ll face going through the Tough Mudder race – that way you’ll ace the race while leaving your friends in awe… not to mention all the heads you’ll be turning with your lean and ripped physique.

But what if you have NO intention of ever doing an adventure race?

That’s totally fine because you can still use these 3 powerful workouts to rapidly transform the way you look and feel. I guarantee it.

Heck, the hill sprint program alone is one of the nastiest fat burning challenges I’ve ever put together. And with a new challenge every week, you’re going to get better and faster, all while shrinking your waistline and looking hotter than ever in time for summer.

Throw in the first metabolic resistance training circuit from Workout B, and your metabolism will be revved so high, fat simply won’t stand a chance of staying around for beach season.

And then there’s The Adventure 600, an 8-exercise, all out fat burning circuit, swooping in to put the finishing touches on a beautifully sculpted physique.

So whether you’re training for an adventure race or simply wanting to transform your body, I promise these workouts will deliver amazing results.

Get adventurous. Get TT Adventure Race Training.

Get super fit – super fast with CB and TT like never before.

Craig Ballantyne