Shocking Fat Burning Research: Truth About Weight Loss Exercise Programs

Posted by Nigel Jeal | Posted in Articles, Fitness, Information | Posted on 30-06-2012-05-2008

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No one believes you can gain muscle and lose fat at the same time. I say, it’s true. Not only do the strength and interval workouts prove it, but now science agrees. Weight loss programs are starting to use only strength training for fat burning.

I have 3 BIG, and I mean BIG fat loss, body changing lessons to share with you today…

First…

Researchers from Purdue University showed men and women (with an average age of 61 – with one subject 80 years old!) were able to lose fat, gain muscle, get stronger, lower LDL cholesterol, and improve blood sugar control with a simple strength workout routine.

36 healthy men and women did strength training three times per week for 12 weeks, doing 3 sets of 8-12 repetitions.

By the end, the subjects gained an average of four pounds of lean mass and lost over four pounds of fat. This study show’s it is possible to gain muscle and lose – at any age.

And you don’t need fancy machines or an expensive gym membership, all you need is a professional program, like Turbulence Training, that you can do in the comfort of your own home.

Next…

I hear from men all the time who claim to be 6% body fat or less (which is the level of a professional bodybuilder) but still have a hard time seeing their abs.

This, by the way, is impossible. Listen, if you really are 6%, you’ll have an 8-pack, and you won’t need any advice from me.

The problem is too many men and women believe that handheld body fat analyzers are accurate.

The truth?

Recent research shows these tools underestimate the amount of fat you are carrying on your body by 2.4 kg! That’s 5 pounds of fat these handheld machines are neglecting to tell you about!

So don’t get too smug with your handheld body fat readings, because it’s likely underestimating the amount of fat on your body.  Besides, its not about the machine, its about the mirror, how your clothes fit, and about losing the inches from your waist.

Worry about those, not some bogus readout on a machine.

And finally…

Everyone knows you don’t burn fat with strength training, right?
Wrong! A new study hot off the presses from the prestigious Journal of Applied Physiology showed strength training boosts metabolism by 10% after exercise and increases fat burning by 100%.

In this study, subjects did a standard 3-set strength training program focusing on multi-muscle exercises and showed just how powerful “Turbulence” is for fat loss…

During strength training, you apply “turbulence” to your muscles, causing an increase in your metabolism and fat burning after the workout. That’s how you build muscle and burn fat at the same time.

So forget about the “calorie readout” on the cardio machines. While strength training doesn’t burn as many calories as traditional aerobic training during the workout itself, it continues to burn calories AND fat long after your workout.

And that’s why you get a better body with Turbulence Training than you do with long, slow, boring, less-effective cardio.

Turbulence Training: Build muscle, burn fat, at the same time.

Get in shape for summer fast with strength and interval training.

PS – Here are the respective references for those 3 studies…

a) Am J Clin Nutr. 2007 Apr;85(4):1005-13.

b) J Appl Physiol 102: 1767-1772, 2007.

c) Hormone Research 2007;68:8-10.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss 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.

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

If you have any questions, please feel free to leave a comment and we’ll get back to you. – Nigel

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2 Hours Can Save Your Life

Posted by Nigel Jeal | Posted in Articles, Fitness, Time Management | Posted on 27-06-2012-05-2008

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Its much easier to maintain a healthy level of low body fat than it is to lose 10-15% body fat and 30 lbs or more. But it can be done. Pick up any fitness publication these days and you will find amazing transformation pictorials. Check the timeline. It may have taken these people 3 months, 6 months, or even a year, but these people have made incredible journeys.

Were they less busy than other overweight individuals? Are people too busy with appointments? If that is a problem, individuals should schedule an appointment 2-4 times per week with the gym just like it was any other business meeting. Spend a half-day on the weekend shopping for an accomplished personal trainer that can give you a program that requires only 2-4 hours per week. C’mon, 2-4 hours per week, who can’t spare that?

What type of exercise should you do? As mentioned, the more muscle mass you have, the more energy that will be spent at rest due to an increase resting metabolic rate. Next, you have to do lots and lots of running or biking right? Well, no, not necessarily. Aerobic exercise certainly is beneficial to a healthy cardiovascular system and is important for the performance of some sports and it is likely one of the best methods for obese individuals to lose weight. If nothing else, it should improve some health parameters.

Aerobic endurance exercise has traditionally been used in the treatment of type 2 diabetes but its effects on long-term glycemic control is small. Researchers found that resistance training helped increase muscle mass and improve long-term glycemic control in an elderly type 2 diabetic population (Eriksson et al., 1997). Chronic exercise training in diabetic rats was associated with reductions in basal glycemia, and such reductions did not occur in sedentary diabetic groups (Farrell et al., 1999). Therefore, exercise programs should focus on increasing muscle mass because muscle in the prime user of blood glucose.

Tremblay et al. (1994) showed that vigorous exercise (high-intensity interval training) favors negative energy and lipid balance to a greater extent than exercise of low to moderate intensity (traditional aerobic exercise). Moreover, the metabolic adaptations taking place in the skeletal muscle in response to the interval program appear to favor the process of lipid oxidation. This study compared traditional endurance training against high-intensity interval training. Even though the interval training expended less energy per training session, the subjects lost more body fat than those performing regular endurance training.

If you are super busy, simply split your training time in half or thirds. A 15-minute walk two times a day plus as little as 15 minutes of resistance training can pay off. Aim to burn more and more calories every exercise session. Up the intensity! Yearn to lift 5 lbs more weight this week, or get another 2-3 reps per set. Improvement will equal results. Don’t get put off by the people that do have 2 hours to train. Realize there is a point of diminishing returns…think about it, unless you are a competitive athlete, are you really getting much more from spending 45 minutes running as opposed to 30 minutes? Very soon you will realize that there is nothing to slipping in some fitness to your workday.

You set goals for retirement savings, for business performance, for golf scores, why not some fitness goals? You get professional plumbing help, you have a professional cleaner clean your clothes, so what’s wrong with asking a fitness professional to fine-tune your body? What one of these people can teach you in 1-2 hours is something that will last a lifetime!

To be optimistic, it is simply a problem of education and exercise, moderation and muscle mass, teaching and training. For the amount of commercial time an adult sits through during an hour of prime time TV (about 15 minutes), one could easily read an article from a fitness magazine detailing and outlining a fitness regimen for success against weight gain. Surely, in this society that allows one to operate fitness equipment while watching television, there is an opportunity to fight against fat. There are 168 hours in a week. If you train, that only takes 2-4 hours, plus 1-2 hours for travel and showers, etc. That leaves you approximately 160 hours for work, friends, family, sleep, and T.V.

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 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 http://www.TurbulenceTraining.com

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

If you have any questions, please feel free to leave a comment and we’ll get back to you. – Nigel

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Join the Ultimate3dayworkout Pinterest Group Board!

Posted by Nigel Jeal | Posted in Articles, Information | Posted on 26-06-2012-05-2008

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Hi all, I’m just writing this today, because I wanted to personally invite you all to join the Ultimate3dayworkout Pinterest group board, where only the best is good enough.

Now, I’ve been rattling on before about how I’m enjoying Pinterest, and how you should get involved too, but I had an idea last night that I would like to share with you.

I want to create a group board, where you’re allowed to pin too, only we only pin the very best fitness photos on the internet. This way, we get to see the very best content, and group together our inspiration.

These can range from tutorials, photos, news, gear, it doesn’t matter, just so long as it’s fitness related.

Here’s a few ground rules.

  1. No shameless self promotion. Pin @NigelJeal by all means, I’d love to see your links and photos, but please keep the links to content that you’ve found elsewhere. I will not be spamming you with Ultimate3dayworkout links, that’s not what this is about.
  2. If you like someone else’s pin, then please like it. It’s good to know what’s popular.
  3. Comment on pins that you find interesting, and tag other user who you think will like them too.

So here’s the board.

Now, Pinterest doesn’t allow open boards just yet so I’m going to have to add you one by one. No problem though, just comment below, or on Facebook, with your Pinterest URL. I will follow you, then add you to the board so we can start pinning as a group.

For all of you who don’t understand Pinterest, or think it’s just for Women, then I would encourage you to rethink your position. I’ve started to get really into it.

Thanks for reading, see you on the board! – Nigel

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Which One Of These Excuses Not To Exercise Is Sabotaging Your Efforts To Permanently Lose Weight?

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness, Mindset, Psychology | Posted on 23-06-2012-05-2008

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It appears that everyone is attempting to lose weight nowadays but nobody is really succeeding. Talk to anybody, and most of them will say “I’m trying,” or “I’m dieting,” or “I’d love to burn off a couple of pounds.” However, there are 5 reasons that prevent everybody from achieving their goal.

Which one of these excuses not to exercise is sabotaging your efforts to permanently lose weight?

  • I’m Too Busy
  • I Don’t Understand What Works
  • I Don’t Care
  • I Don’t Want To Go To The Gym
  • I’ve No Motivation

Which one of these groups do you fall under?

Let’s take a closer look at these groups and address them individually and see if we can strengthen your weight loss plan.

I’m Too Busy

This is the most popular excuse; I’m too busy to exercise! Sorry, that’s rubbish and I don’t buy it for one minute!  The most successful people always fit exercise into their lives, as do busy single mothers who have two jobs.  I get it, you have work and family commitments but I still find it hard to believe that you can’t find time to exercise.

Make time to exercise! Get up 30 minutes earlier and do your workout before you go to work, that way if your meetings overrun or you end up having to work late your exercise is already done. You can go home and relax for the evening.

2 hours can save your life! You only need to exercise for 45 minutes 3 times a week.  With 168 hours in each week surely you can find 2 hours to fit in some exercise.  How much TV do you watch? How much time do you spend on Facebook and YouTube? How many hours do you spend playing Call Of Duty or Halo?  It all mounts up to a lot of time that could be used to get in the shape of your life.  I’m not saying you have to give it all up, just make a small effort fit in your exercise.

I Don’t Understand What Works

This is another big excuse for not exercising.  So many people start and then quit because they don’t understand what they’re doing and they’re not making progress.  Let’s get you on the right road to success.

You need Social Support! I’ve said it before, the missing factor in most weight loss plans is getting social support from your family and friends.  The more people you tell the more powerful your belief and confidence will become, so tell your work colleagues and Facebook friends and have them make you accountable for your success.

Make Plans and Set Goals! You need to create a weight loss plan, setting short and long term goals so you can monitor your progress throughout.  Record your results weekly and make sure you improve over time, the article How To Monitor Your Weight Loss Progress should explain things in more detail.  Take photos before, during and at the end of your goal, share them with friends on Facebook and Pinterest, seeing your body transform will give you more confidence and encouragement to continue, it will become addictive.

You can’t out cardio a bad diet! It’s true, you can’t expect to eat and drink whatever you want and then expect to be able to run it off. You can burn off 500 calories in an hour but can easily put it back on in a couple of minutes.  Cut out all the junk food, pop and other sugars and replace them with fresh fruit, vegetables and other healthier foods.

Exercise is Boring? Really!  It’s only boring if you don’t know what you’re doing.  Look, the real secret to sticking to an exercise plan is by doing something you will enjoy and have fun doing it and by following a proven workout program.  The article The Best Time To Exercise and Eating For Success, should help you with what works and why.

Am I making mistakes? If not, try harder. Try to perform outside of your comfort zone to excel.  Training in this zone means you will make mistakes, and keep learning how to improve your performance as a result.

I Don’t Care

This is one excuse the really makes me sad, some people see their health and fitness as a LOW priority.  They’re really unhappy and don’t like, look or feel in the shape they want to be and have given up trying.  I don’t want you to feel like this so let’s try and change your attitude and find a way to care.

You need to think about your Health! If you don’t eat a healthy diet and make time to exercise you are putting yourself at risk of developing diseases and other health issues.  The last thing you want is to get sick, it can be very expensive paying out your hard earned money for medicines and treatment.  Invest in your health instead.

You need to think about your Kids! You need to care about your health and this should make you think more seriously about it.  Do you want to see your kids grow up? Do you want to see you grand kids grow up? If you start looking after your health now you can prevent any future damage or health issues.

I don’t have the energy! If you follow a healthy diet and drink lots of water, at least six litres a day, this will not only keep you hydrated, it will give your body a massive supercharge of energy and it will improve mental endurance.

Healthy people are Successful people!  It’s true, many successful people keep in great shape.  This gives them the drive and confidence to come out of the darkness and get great results in every aspect to drastically transform their lives.  Don’t you want this too?

I’ll only fail if I give up! Quitting isn’t the result of failure, it’s the cause.  Everything else – the mistakes, the pain is actually part of the road to success.  Every workout completed, nutritious meal eaten and obstacle overcome counts towards achieving your end goal.

I Don’t Want To Go To The Gym

I can’t afford a gym membership? You’re not alone!  A lot of people simply cannot afford the annual costs a gym membership.  You don’t need to exercise using the popular machines in the gym and spend your precious time waiting until other people have finished using them.  Are you really getting value for your money?

I’m embarrassed to go until I lose some weight! Again, you’re not alone! Many people feel embarrassed and intimidated when they start going to the gym. The good thing is you don’t need a gym to lose weight and get in shape…you can exercise in the comfort and privacy of your own home.  When you are confident to go to the gym, ask a friend or exercise buddy to go with you, this will make you focus on exercising and not worrying about what others are thinking about you.

I’ve no equipment to exercise at home! I have some good news, you don’t need any equipment to exercise at home, you can do this using bodyweight exercises.  I’m going to reveal some exercises that will really help you burn fat, squats, lunges, jumping jacks, and press ups, this is just a few of many, many exercises that burn fat.

I’ve No Motivation

I am a firm believer in finding out what goes on in everybody’s mind when trying to lose weight, and I’ve written articles on Psychological Land Mines and Psychological Strategies For Your Weight Loss PlanLet’s take a look at some ways to help motivate you.

What’s the positive? Negative thoughts can crop up if you’re pushing yourself, but you don’t have to fight them off.  Acknowledge them and find the positive correlation.  “This hurts” will then become “this feeling is linked to getting stronger”.

“You have to face your fears and challenge them head on, or your psychological land mines will blow up your weight loss dreams.”  ~Nigel Jeal

Right here and right now! Stay in the here and now, and let all potential future events fade in to the background.  The only moment we can do anything about is this one.  Do something that will make it count.  Focusing like this helps to improve your concentration and reactions.

What’s my superpower? Recently Nik Wallenda fulfilled his dream of walking on a tightrope across the Niagara Falls, directly over the precipice on a two-inch wire.  What about you? Your imagination can be a powerful tool when you’re struggling.  If you’re running up a hill, imagine a magnet pulling you effortlessly to the top, this trick will subconsciously increase your speed and power.  Find out what your superpower is and use this as your motivation to succeed!

So, Which one of these excuses not to exercise is sabotaging your efforts to permanently lose weight?

If you have any questions, please feel free to leave a comment and we’ll get back to you.

– Nigel

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3×5 Bodyweight Circuit Workout

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 21-06-2012-05-2008

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Imagine you were traveling across Europe and you were stuck in a hotel room with no gym.

Does that mean you’d be gaining belly fat because of the amazing food?

No! Here’s why…

You could be doing fat burning bodyweight circuits anytime, anywhere. Here’s feedback from just one of Craig Ballantyne’s clients that is using his proven bodyweight circuits in a hotel room.

“Just a thank you for BWC 5. I have been able to do workout A and B in my hotel room in Le Mans, France.  Keeps me feeling almost normal over here.”
– Suzy Stout, via Facebook

By the way, Craig actually invented this workout while attending another fitness expert’s wedding in New Jersey.

That’s where Craig was stuck in a hotel with one of the worst gyms he’d ever seen. So he did a fat burning workout in his room without equipment.

Here’s what he did…

(It became the foundation for Workout A of his new TT Bodyweight Cardio 5 program.)

– Start with a general bodyweight warm-up circuit.

– Do each exercise for 50 seconds and rest for 10 seconds before moving to the next exercise.

– Rest 60 seconds after completing each circuit.

– Go through each circuit once.

1A) Prisoner Lunge
1B) Cossack Lunge
1C) 1-Leg RDL
1D) Pushup Plus
1E) Total Body Extension

2A) Low Box Jumps
2B) Lunge Jumps
2C) Spiderman Pushups
2D) Close-Stance Bodyweight Squat
2E) SCREACH

3A) Bulgarian Split Squat – 25 seconds per side
3B) Sprinter Step-up
3C) Decline Close-Grip Push-up
3D) Prisoner Reverse Lunge
3E) Total Body Extension

It’s the perfect plan for the park, the gym, your hotel room, or your home.

And if you want the rest of the program, you can get it PLUS TT Bodyweight Cardio 1.0 and the legendary TT Bodyweight Cardio 3.

=> Get all three Bodyweight Cardio programs here
http://tinyurl.com/bry3v8t

Burn fat and build muscle at the park,

Nigel

PS – If it’s already really hot (or cold) where you are…

…don’t panic.

You can do these workouts inside.

=> Get the Bodyweight Cardio Circuit Workout System here
http://tinyurl.com/bry3v8t

If you have any questions, please feel free to leave a comment and we’ll get back to you.

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Why Fat Loss Is Easy: Advanced Tips to Burn Belly Fat

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness, Nutrition | Posted on 20-06-2012-05-2008

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Why is it EASY to burn belly fat? If it were so easy, wouldn’t everyone be able to do it? Well, everyone IS able to do it. Take a look at the amazing transformation stories you see in magazines. They are just everyday people like you and I…the only difference is the commitment they made to following advanced fat loss tips.

Fat loss is easy once you realize how hard it is. Once you understand that you can’t get the body of your dreams from walking an extra flight of stairs each day, you’ll realize that you have to get serious about your nutrition and strength and interval workouts. Once you do that, the fat will come off fast!

If you want advanced results, you must use advanced fat loss methods. End of story. There are no magic pills or potions.

Here are 3 more tips that will help you burn belly fat and breakthrough your fat loss plateau…

1) Eat 8 times per day.

In the past 5-10 years, it’s become common knowledge that we should all eat smaller, more frequent meals. In fact, one study from 2005 showed that doing so helped reduce cholesterol and burn more calories than eating 2-3 meals per day.

And so for our advanced fat loss approach, we’re going to bump that up to 8 meals per day. Here’s how you would do that:

Breakfast
Mid-morning snack
Lunch
Afternoon snack
Pre-workout
Post-workout
Dinner
Evening snack

With each meal and snack (except pre- & post-workout) focusing on lean protein, healthy fats, and fiber-rich vegetables and fruit (for pre- and post-workout, stick with 20g protein and a half-serving of fruit).

Start your day immediately with 2 cups of water, 3 fish oil caps, and 20g of lean protein, and then have your a fiber-rich breakfast. This meal will help dictate your blood sugar for the rest of the morning and into the afternoon. So if you blow it on breakfast, you’ve might actually have blown it for the entire day.

(And if you workout at other times of the day, just adjust the schedule and move about the pre- and post-workout meals).

2) Eat more fiber-rich vegetables at each meal.

This means broccoli with your omelet, spinach at lunch, and peppers and asparagus at dinner. Other ways to get more green include snacking on raw pieces of broccoli and peppers all day. Aim for 8 servings of green, fiber-rich vegetables over the course of the day.

This is no time to be a child and tell me you don’t like vegetables. Listen, if you can pay your taxes and show up to work on time, you can eat more vegetables.

3) Eat only protein, healthy fats, & fiber between meals.

Here’s a sample snack plan:

– 20g lean protein (from a quality protein shake or 1/2 chicken breast

– 1/2 – 1 oz almonds (22 almonds in an ounce)

– cut up pieces of broccoli or an apple

– And enjoy some Green Tea at this time as well, in addition to a glass of water.

*****************

So those are some tips to take your fat loss plan into the advanced stages.

Now obviously, if you are struggling to just not eat at McDonalds today, then we won’t expect you to follow this plan precisely. But if you set your mind to it, you can make incredible changes in your body.

As I recently said to a client…

“Remember that you are eating for the long-term. Think about what you are putting into your body and the effect that your nutrition will have on your body over the long term. Think about how much better you will feel (immediately) and how you’ll have more energy and be able to think better just by eating better.”

“Think about the positives of eating whole, natural foods rather than the synthetic, artificially preserved foods that are far too common in our diets today.”

“Try and make a small improvement in your eating everyday. You will thank yourself for it tomorrow.”

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss 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.

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

Today’s Fat Loss Rule

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 17-06-2012-05-2008

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To lose weight, you need to boost your metabolism with interval cardio exercise and strength training. That is the fastest way to burn fat and keep your calorie burning going all day. Strength and interval workouts are the best thing going today.

What are strength and interval workouts?

I call these workouts Turbulence Training. That’s my method of doing strength training and interval training in one workout, so that you get in and out of the gym whether it’s your home gym or whether it’s a commercial gym. You get your workout done in 45 minutes.

Why not slow cardio? First, who has time? Second, research shows that interval training works better for cardio. And you can’t build lean arms and sculpted abs with only cardio. You need some strength training. So that’s why strength and intervals are best – you get more results in less time.

We start with a 5-minute bodyweight warm up and then we do strength training for 20 minutes, whether it’s bodyweight training or dumbbells. Sometimes we use barbells but most people that I work
with train at home so we just use dumbbells and bodyweight exercises – no fancy equipment needed.

Then we finish with 20 minutes of interval training. We are using the most efficient and effective training methods. The stuff that gets you the most results in the least amount of time. So we are
not doing long, slow cardio sessions and we’re not doing 5 or 6 day per week bodybuilding training programs.

It’s like the old business principle – 80% of your results come from 20% of your efforts – so why do endless amounts of cardio and redundant strength training exercises?

Do only what you need to do and then get out of the gym.

Don’t live in the gym.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss 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.

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

If you have any questions, please feel free to leave a comment and we’ll get back to you.

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4-Minute Weight Loss? C’mon-

Posted by Nigel Jeal | Posted in Articles, Fitness, Interviews | Posted on 13-06-2012-05-2008

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Ryan Lee is the 4-minute fat loss master. Now I know what you’re thinking, this sounds like that “6-minute abs” joke out of the movies. “Who can work out in only 4 minutes?”. Well, I put that question to Ryan, and let’s see what he says.

CB: Ryan, you’ve put together workouts that last only 4 minutes.  Now, I’m sure someone could say, “you can’t workout in only 4 minutes”. How would you respond?

RL:
I would tell them to give one of the workouts a try first and then come back to me.

You can absolutely get a great workouts in only 4 minutes. It has nothing to do with the time, it has to do with the right combination of exercise choice, work and rest.

Think about it, the best runners in the world can run a mile in about 4 minutes. Are you telling me that if you ran a mile that fast it wouldn’t be a good workout for you?

CB: Which is your favorite 4-minute workout? Because you do these right? With having 2 kids and a big business, you don’t have much time to train, so when do you fit in your workout?

RL:
My favorite workouts usually include a kettlebell. It might be a KB swing, followed by pullups, then a pushup variation and usually a core movement like a stability ball jacknife.

Yes, with my limited time and 2 young children, I do these workouts myself all the time. In fact, even at my current training level, my workouts almost never go longer than 20 total minutes from start to finish.

CB: Now I know bodyweight exercises, and you’ve put together some great workouts with bodyweight exercises…so tell us, what are 2 of your favorite bodyweight combination supersets?

RL:
I love bodyweight training! One of my favorite combos is a pushup/pullup. I start on the floor and do a pushup. After the pushup, I immediately jump up and do a pullup. It’s a nice combo.

Another one of my favorites is called a ‘bodyblaster’. I start in a low crouch position. Then roll onto my back. Once I reach a far back position, I explosive roll back up, kick my feet out behind me, then do a full pushup. After the pushup I go back to the back roll position and repeat.

CB: Nice! I know you like to keep it simple, so what do you have in your home-gym?

RL:
It’s REALLY simple. I have some kettlebells, dumbbells, and sandbags. That’s about it.

The gym I workout at has lots of fun toys: monkey bars, climbing ropes, and olympic platforms.

CB: Sounds like the gym I go to. What’s your favorite Kettlebell move?

RL:
I love the walking swing. It’s a basic KB swing movement, but you take a short step forward during the swing and walk to a specific marker such as a cone or a wall. When I get to the spot, I’ll crank out 10 KB snatches and then do a KB walking swing back to the start.

CB: So what role does slow cardio have in your fat loss approach?

RL:
Zero! I haven’t done any slow cardio in over 4 years. All the ‘cardio’ I do is sprint based intervals. I tell all my clients to gradually drop long slow cardio and transition into interval
training.

CB: What type of training do you recommend for bursting through a fat loss plateau?

RL:
Train like sprinters. Drop the cardio and do interval training.

And when choosing your exercises, go with full body, multi-joint movements. Keep work intensity high, and rest intervals short.

CB: And finally, what are some of your favorite workouts that you’ve come across in the other sites on Workout Pass?

RL:
I really like your workouts and Alwyn Cosgrove’s as well. You guys have done a great job at teaching people how to burn fat without long slow cardio. It really is the future of training. It’s so simple and makes so much sense!

CB: Thanks Ryan, and don’t forget…

I just want to say to everyone, keep up the good work. Keep that fat loss motivation going. Don’t give up! Stay compliant on your nutrition. Don’t let anyone get you down, and don’t get discouraged. Make new healthy habits everyday and keep them for a lifetime!

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 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 http://www.TurbulenceTraining.com

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

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Get Ripped Fast with Metabolic Resistance Training

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 12-06-2012-05-2008

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By Craig Ballantyne, CTT
Certified Turbulence Trainer

What the heck is this new style of workout that fitness experts are calling “Metabolic Resistance Training”?

Metabolic Resistance Training (MRT) workouts are advanced fat burning sessions that are a hybrid-fusion of bodybuilding set and rep schemes with an interval training twist all in a total body workout system.

Bodybuilding workouts are metabolic, but they fail to be ultra-metabolic because those workouts focus on one body part at a time.

So the next step is to do total body workouts.

Plus, the TT MRT workouts add in a greater interval training response for fat burning. You’ll love it when you use some high rep bodyweight exercises, kettlebell swings, and short sprints.

My MRT program contain two different types of MRT workouts.

First, there is the heavier resistance, classic MRT program.

And second, there is the higher rep, Metabolic Conditioning style workouts.

Both are used in my MRT program.

The workouts are different than anything they’ve tried before.

I’ve managed to create workouts that are fun, fast, effective, and even give you a bit of that bodybuilder pump and fatigue.

It’s the best of all worlds, and the results are dramatic – and quickly noticeable.

So get ready to achieve more with your workouts – and get faster fat burning results than you have gotten with any other program. TT MRT is the hottest thing going in the fat loss world today.

http://tinyurl.com/d9a3jl3

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Diabetes – Death by Sugar All Around the World

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness, Nutrition | Posted on 10-06-2012-05-2008

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Due in part to many reasons, the whole world, on average, is getting bigger & fatter every year. At present:

* More than 300 million adults worldwide are obese.

* Almost half of these individuals live in developed countries and as many as 23% of American adults are obese.

* Obesity results in $100 billion in healthcare costs each year in the United States.

* Obesity results in 300,000 preventable deaths each year in the United States.

* Obesity nearly doubles your chances of developing high blood pressure.

* Nearly 70 % of cardiovascular disease cases are related to obesity!

* The U.S. Surgeon General has developed a national action plan to reduce obesity.

STATISTICS PROVIDED BY:

The National Institute of Diabetes and Digestive and Kidney Diseases

The National Institute of Health

The Center for Disease Control and Prevention

The National Women’s Health Resource Center

A recent study from the journal Public Health reported obesity as being a greater health risk than smoking, drinking or poverty. Obesity was more closely associated with major illnesses and a poorer quality-of-life in comparison to people that smoked, drank, or lived in poverty. Researchers found that half of the people who are obese have an additional chronic condition such as heart disease, cancer or diabetes. This study was based on a telephone survey of 10,000 Americans and used only body mass index to assess obesity and overweight. Regardless, the results are cause for great concern.

You must also keep in mind that some individuals may fit into more than one category, and sometimes even all of the categories. However, the researchers stated that more people are overweight or obese than are, collectively, daily smokers, problem drinkers or living below the poverty line. Of course, being in more than one category puts your health status at an even greater disadvantage.

Obesity is a huge burden on the health care system now and will be even more so in the near future. It is a largely a preventable disease however it is a medical condition in many cases. This is very unfortunate but it is not something that should be dismissed as static. You can make a change or you can help someone make a change toward healthier living. One of the authors said the survey “demonstrates that public health officials should intensify their fight against obesity to levels that at least match the public health campaign against smoking”.

Sturm, R., and K. Wells. Does obesity contribute as much to morbidity as poverty or smoking? Public Health. 115(3): 229-235, 2001.

Unfortunately, this is not a joke, and it’s definitely no laughing matter. There are a large number of Internet resources for more information on either subject, such as http://www.diabetes.org and http://www.diabetesonestop.com. The newsletters from the American Diabetes Association have provided a wealth of knowledge (and many statistics and research facts in this article).

Type 2 Diabetes (T2-D) is associated with a marked impairment in the ability of the hormone insulin to stimulate glucose uptake in skeletal muscle. Most diabetic patients are obese and have high blood levels of lipids (fats) and glucose (sugar). Both of these blood levels can contribute to insulin resistance. Correct insulin is necessary for the cells of the body to pull sugar (glucose) from the blood to use as energy. Thus, it is a negative cycle (high blood glucose leads to insulin resistance and insulin resistance leads to high blood glucose!). Over the long-term, high blood glucose levels can lead to damage of the eyes, kidneys, nerves and heart.

Fortunately, while diabetes is serious, it is largely preventable and is also possible to control with lifestyle modifications, although it can’t be “cured”. Patients can learn to take care of their diabetes by decreasing their blood glucose levels through nutritional and exercise interventions and subsequent reductions in body fat. In fact, with weight loss, exercise, and better nutrition, many diabetics can greatly reduce (or eliminate) the need for medications. Any treatments should be discussed with a medical professional before changes are initiated.

However, enough optimism, it’s time to look at the hard facts and the sad state of diabetes in North American (and the rest of the world).

* T2-D affects 140 million people worldwide.

* 16 million Americans have diabetes.

* Diabetes is the 6th leading cause of death by disease in America.

* In America, the total annual cost of diabetes to the nation is more than $100 billion.

* ~25% of all Medicare costs are spent on people with diabetes.

* Obesity is the most important determinant of insulin resistance.

* No one is able to escape the effects of diabetes (i.e. death of family and friends; financial; health care costs; etc.).

The chance of death due to diabetes is increasing primarily due to cardiovascular disease. More depressing is the fact that the risk of death increases with lower socio-economic status, likely because these people are less educated, and due to the fact that you can buy loads of saturated fat and sugar for a couple of bucks just about anywhere. Cardiovascular disease sucks. Having been a spectator of an open-heart surgery at the foot of the operating table, it is clear that no one who has the choice would want to go through that ordeal. Imagine your chest ripped open, your heart fixed up, and your chest sewn up with wire. Bring on the morphine.

THE CHILDREN

The most disturbing issue surrounding diabetes is the impact that it is having in adolescents and in specific ethnic groups. Nowhere is it more sad or obvious as to what harm a sedentary lifestyle and a fast food nutritional intake can have on a person’s health than in children. Overweight children are becoming more common, health problems are greater, and T2-D is being seen more and more at younger ages. Risk factors for overweight kids include overweight parents, high-fat diets, watching too much television, and being from poor families.

Unfortunately, overweight children often simply become overweight adults. Because it is difficult for people to lose body fat as one grows older, public health experts hope that preventing excess weight gain in children will avert health problems later in life. Researchers at the Centers for Disease Control and Prevention confirmed that American adolescents are developing T2-D. However it is difficult to detect T2-D in children because rarely do they show symptoms (these take years to manifest). Thus, it is extremely important to initiate educational, nutritional, and physical activity programs as soon as possible at all socio-economic levels.

ETHNIC GROUPS

Overall, the number of American diabetics increased at least 33% over the 1990’s and as obesity continues to increase, so will diabetes. Unfortunately, this impacts certain ethnic groups to a greater extent than others. For example, Native American Indians have a very, very high number of T2-diabetics in their communities (3 three times the national average). African Americans may have an even higher rate of diabetes (10.8% of all African Americans – 2.3 million). It is hoped that educating these peoples on nutrition and physical activity will help combat the disease.

NUTRITION

American’s fat consumption has decreased over several decades from 40 % to 34 %, however the rate of obesity has risen from 12 % in 1991 to at least 23% today. This may be due in part to the vague “official” nutritional recommendations and the massive fast food industry. The general public believes in a low fat and high carbohydrate diet, however they don’t know that there are both good and bad fats and good and bad carbohydrates.

In fact, some research shows that neither the total amount of fat or carbohydrate a person consumes can predict diabetes. Researchers suggest it may not be the quantity of fat or carbohydrate that you eat, but rather the quality. Improving the quality of your food intake and monitoring the quantity will help prevent against overweight and obesity.

Hu et al. (2001a) have written a tremendous paper on the role of nutrition in diabetes. They found that for carbohydrates, one should consume more low-glycemic carbohydrates and a high fiber content. In contrast, everyone should consume minimal refined flour products to prevent large increases in blood sugar and insulin after meals.

Recommended carbohydrate foods are oatmeal, whole unrefined grains, fibrous vegetables, apples, and other fibrous fruits, while breads and sugar based foods (soda, candy, etc.) should be eliminated. In diabetic individuals, a diet of low-glycemic carbohydrates can improve blood sugar control and if you are obese, you should absolutely eliminate all high-glycemic carbohydrates from your diet. In fact, a meal of high-glycemic foods does not cause people to feel full, and may lead to more eating! In summary, this relationship has been established: High-glycemic carbohydrates develop obesity, and obesity develops diabetes.

In their thorough review, Hu et al. (2001a) also found that a high intake of saturated fat and trans-fatty acids likely promote diabetes. In contrast, an increase in a person’s intake of poly-unsaturated fat and Omega-3 fatty acids could help prevent diabetes. It is wise to decrease consumption of saturated fats (animal fats), margarine, butter and hydrogenated vegetable oils (i.e. the oil that french fries are cooked in). Salmeron et al. (2001) recommend decreasing your intake of trans-fatty acids (hydrogenated vegetable oils) by replacing them with non-hydrogenated polyunsaturated fatty acids will help decrease your risk of T2-D. One place to start is reducing your intake of fast food.

In replacement, everyone should try to consume more fish oils and non-hydrogenated vegetable oils (i.e. olive oil). Most of the research presented is based on association. For example, in the Netherlands, diets containing a lot of fish are associated with lower risks of diabetes. Researchers suggest that one must follow the correct diet for a long time (i.e. make it part of your lifestyle) in order to see benefits. For example, fish oils (Omega-3 fatty acids) have benefits for “cell membranes” and help insulin function properly, however this will not happen overnight just because you had a salmon steak!

Basically, a typical “Westernized” diet should be avoided. All the negatives (i.e. saturated animal fats and sugars) seem to be associated with one another (i.e. they are all found in your typical fast food meal). In reality, everyone should try to:

* Decrease animal fat (saturated fats) and hydrogenated cooking oils.

* Increase fish and flax oils (poly-unsaturated Omega-3 fatty acids) and vegetable oils.

* Decrease high-glycemic carbohydrate intake. Don’t drink regular soda!

* Increase fiber from whole grains

* Increase fruit and vegetable consumption

At the 2001 ENDOCRINE SOCIETY meeting, alternative treatments of T2-D were recommended by Arsenis and Goettelman. In this study, diabetic patients reduced animal protein intake from 2-3 times a day to once every other day (vegetable protein was substituted) and stopped all consumption of plain sugars. Patients liked the new diet and the fact that they did not have to fast, take low calorie diets or receive appetite suppressants. The metabolic profile of many patients improved and it even helped some to stop using certain medications. The authors concluded that the reduction of animal protein and sugars help to improve the quality of life and metabolic profile of diabetic patients.

LIFESTYLE

In addition to diet, another contributing factor to obesity is that 60 % of Americans don’t get enough activity and 25 % get NO activity. A recent study examined almost 40000 males over the age of 40 and how the amount of TV they watch relates to their T2-D risk (Hu et al., 2001a). Researchers showed that more TV was significantly associated with higher risk for diabetes and that increased physical activity is associated with less risk for diabetes.

The key point is that if people get up and moving that they may be able to decrease their risk of diabetes. This information should be applied towards youths as well. In addition, for obese people, simply losing 5-10 pounds can have a dramatic positive effect on their health!

Even inadequate sleep can have an effect on diabetes according to research from the lab of Dr. Eve Van Cauter.

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 Mens Fitness and Maximum Fitness magazines and all over the Internet, 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 http://www.TurbulenceTraining.com

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

If you have any questions, please feel free to leave a comment and we’ll get back to you.

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