Burn 16.2 Calories Per Minute With Bodyweight Exercises

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 28-05-2012-05-2008


By Craig Ballantyne, CTT
Certified Turbulence Trainer

In a recent study funded by the American Council of Exercise, researchers found bodyweight training can burn up to 16.2 calories per minute in men and 13 calories/minute in women. (That’s equivalent to running faster than 7 miles per hour.)

And now, almost everywhere in the world, is the best time of year for backyard bodyweight training. Why just last Monday morning I was doing push-ups and practicing my “Monkey Bar-ing” for the June 9th Tough Mudder race that I’ve entered.

Of course, bodyweight training is also perfect for those times when you are stuck indoors, as I was in a New Jersey hotel earlier this month.

The hotel gym was easily in the 5 worst I’ve ever visited, and so I slipped into an instant classic bodyweight workout in my hotel room.

That’s where I created one of the two new “5 rounds of 5” bodyweight cardio circuits from the NEW TT Bodyweight Cardio 5 program that is now available for all TT Members. (Just log-in and visit the download area to grab your copy.)

The 5 rounds of 5 left me dripping with sweat despite the air conditioning being cranked in the hotel room.

It’s liberating to be able to ditch the equipment and use unique exercises for maximum fat loss and conditioning. That’s why the bodyweight cardio program series remains so popular year after year.

Smart folks, like you, have had enough of the slow cardio propaganda. You know there is a better way, you know there are better workouts. You love the past bodyweight cardio programs and you’re ready for a new challenge.

The 2nd 5 rounds of 5 challenge uses my patented “Gauntlet” exercise system and is also guaranteed to burn a lot of calories in a short time – so that you get lean and ripped.

And finally, there’s even a new “Bodyweight Cardio 500” challenge workout featuring a 500-rep test of your fitness.

Enjoy the new program.

NOTE: If you’re not a TT Member, here’s what you need to do.

Just go to this page and you’ll get my best bodyweight deal ever on the 101 Bodyweight Exercises System PLUS you’ll get 30-days free access to the member’s area where you can download Bodyweight Cardio 5 and ask me your training and nutrition questions on the forum. Get it here:


Bring on the bodyweight conditioning

3 Steps to Lose Cellulite Without Cardio

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 25-05-2012-05-2008


If you’ve wasted time and money on scam cellulite solutions, you’re going to be happy – and sad – to hear what I have to say. The truth is that the solution to your cellulite problem has been right in front of your face all along.

And yes, it’s the classic 3-step system of the right diet, the right exercise, and getting social support. There’s nothing fancy, nothing expensive, and nothing magical about any of these. Perhaps you expected me to promote some magical seaweed harvested off the coast of the Canary Islands only between November and December when the moon is full? Well, if that’s the case, I’m sorry to disappoint you.

Instead, you’re going to discover that it’s possible for a woman to lose cellulite in her 40’s, 50’s and 60’s, even when most women have given up on beating the cellulite curse.

Long Cardio Workouts Do NOT Solve the Cellulite Problem –
Most women rely on long, slow cardio training, but in all my years as a trainer, I’ve never seen jogging build a better butt. In fact, most women joggers still have the same saggy butt and thighs problem as non-joggers. And sometimes it’s even worse (plus, they notice it more too, with all that thigh-rubbing during their long, slow cardio workouts).

Instead, women need to focus on interval training to lose cellulite from their thighs and resistance training to tone up their tush. That’s exactly what one my clients, a British woman named Serena, did by switching to three short, but intense workouts per week. She started with 20 minutes of total body resistance training and finished with 20 minutes of interval training.

Serena found these workouts to be much more effective for losing cellulite than her old workouts of long cardio. Australian researchers have also found that interval training is more effective for burning belly fat in woman as well, even though the interval workouts lasted only half the time. Interval training is the most important step in solving your cellulite problem.

The Perfect Workout Plan for Saying Goodbye to Cellulite –
Each workout started with a circuit typically consisting of bodyweight squats, push-ups (kneeling if necessary), split squats, and an upper back mobility exercise called the “Stick-up” (to help fight against the bad posture many computer workers exhibit all day).

After the warm-up, Serena did strength training supersets, such as dumbbell step-ups combined with close-grip pushups, or abdominal exercises paired with a unique lower body exercise cryptically titled, “Bulgarian split squats”. This is a slightly more advanced single leg exercise compared to step-ups, but it will do wonders to raise a woman’s butt at least an inch, if not two!

Most women don’t realize it, but resistance training is the second most important step in solving the cellulite problem. Fortunately, there are a lot of bodyweight butt exercises you can do at home with little to no equipment.

Finally, the workout finished with the belly fat burning interval training. These workouts are simple, and can be done on cardio machines or outside, or even using bodyweight exercises. A short warm-up preceded six intervals of 60 seconds followed by 90 seconds of recovery.

That’s it, no marathon cardio sessions needed. Instead, her cellulite solution workouts focused on short, burst activities only. But none of this would have been possible without the support of her husband.

The Secret Step to Solving Cellulite –
Most women don’t know this, but social support is one of the most important factors in the success of any fat loss program. If you don’t have someone motivating you, encouraging you, and holding you accountable, even all the magic in the world won’t cure your cellulite, because at the end of the day, you still have to do the work. Research suggests that you also need to start a new circle of friends to break out of your fat loss rut and get the right social support for success.

Along with a 1600 calorie per day diet of whole, natural foods and the loving social support of her husband, Serena was able to lose over 21 pounds in 12 weeks and dropped her body fat 7.7% to an all-time low of 16.9%. She lost 2 inches from her thighs and over 3.5 inches from her hips. It literally looks as though someone elevated her butt two inches and removed all the fat from her low back.

Solve the cellulite problem with this simple, 3-step solution! By getting rid of her cellulite and boosting her butt, Serena not only changed her body but transformed herself inside and out. She now has the power over food, rather than it having the power over her, and she has her best-ever body at age 44, an age where most women simply give up or continue to rely on cellulite scams to provide an overnight change in their body.

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

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

Ultimate No-Equipment Workout

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


By Craig Ballantyne, CTT
Certified Turbulence Trainer

One of the most common questions I get asked is something like “If you could only do 5 exercises….?” or “if you could only use one piece of equipment….?”

I have to admit, I think these questions are silly, because when would I ever have those limits placed upon me?

Well, I guess there is one answer…a hotel room. Recently, stuck in a hotel with a terrible gym, all I could do was bodyweight circuits in my room.

Fortunately, because of my insane knowledge of bodyweight training, I was able to create an incredible workout.

To learn more, check out these bodyweight circuits

So let me tell you a secret previously known by only a few of the world’s best personal trainers…

Your body is actually the BEST piece of home gym “workout equipment” in the world for helping you GAIN muscle and BURN fat without spending tons of money.

Countless soldiers, secret service men, professional bodyguards, gymnasts, martial artists, dancers, and athletes have long relied on bodyweight training secrets to build a lean, long, sexy look.

And here’s something NO fitness magazine will ever admit. You know those cover models they put on their magazines? The ones with the six pack abs and flat stomachs and no belly fat?

I’ve met dozens of those fitness models, and only a small percentage even workout with weights.

Most of them are simply athletic and just like to “bang out” a few quick bodyweight workouts per week.

Hardly any mainstream fitness model spends hours in the gym, even though that’s what the magazines tell you month after month.

It’s a complex conspiracy to keep you coming back for long commercial gym workouts, even though their superstar cover models don’t even use those programs.

Men and women with the long, lean bodies you want don’t use workout machines or even spend much time in commercial gyms at all…

…they are warriors, athletes, beach-body surfers, climbers, and all types of other people who prefer bodyweight exercise and fun activities over boring machine workouts.

The cover models are the people you see cranking out workouts at the playground or in the park with little more than their own bodyweight for resistance.

Bodyweight exercise is for people who want a life, not a life sentence of 2-hour long commercial gym workouts.

Cover models – like professional surfer Laird Hamilton, for example – would much rather be out on the beach enjoying their life than “strutting their stuff” in the cardio area of an empty gym on a Saturday morning.

And so would I.

That’s why you could crank out a bodyweight workout three times per week rather than spending another 60 to 90 minutes in the gym lifting weights.

With bodyweight workouts, you’ll save time (they are shorter and don’t require you to drive to the gym and back), so you can enjoy more time outside – heck, you can even do most of these workouts in the park.

You’ll be shocked when you compare the Turbulence Training Bodyweight Cardio workouts against traditional cardio machines because your results will show…

Bodyweight Cardio workouts are more effective for total body conditioning and fat burning

Studies even show that traditional long, slow cardio workouts don’t even work while circuit training can help men and women gain muscle and burn fat at the same time – even if they are over 60 years old.

Bodyweight workouts are for men and women who want to build sex appeal while improving their health, fitness, mobility, and vitality.

And bodyweight exercises are for anyone who wants faster results and the ability to workout at home, rather than being forced into a 2-hour round trip to the gym.

If you want to burn belly fat and sculpt your body like a cover model – while just saying NO to long, boring cardio and extreme overuse bodybuilding workouts -you’ll love the Turbulence Training bodyweight workouts.

Check it out : Bodyweight Cardio

We know that interval training works better than steady state training for fat loss. I’m convinced that metabolic circuits like these are the next evolution in interval training.

Take a look:  Bodyweight Cardio

Abdominal Exercises with TT AAA Abs Workout A

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


Now that you are warmed up, you’re going to start this workout with a tri-set or a mini circuit.

Move right into the maximum number of underhanded grip chin-ups in perfect form. With your palms facing toward you and your hands about shoulder width apart or slightly wider, pull yourself up so your chin is over the bar. Pull up and slowly back down.

If you can’t do chin-ups, you can substitute these with underhand inverted rows or you can skip this one. For inverted rows, set your bar up and grip the bar with your palms facing back. Row your chest up to the bar and back down. Do the maximum amount of reps.

Without rest, move immediately into push-ups. Again, you’ll do the maximum number of push-ups as you can for this. When you do these, you’ll probably only going to be able to do about 60-70% of your normal maximum push up number.

Move immediately into dumbbell forward lunges, alternating sides. You can either do these in the same place or do walking lunges.

Rest 1 minute and repeat this circuit 1 more time. This is a little bit of competition for your grip, so you won’t have great results in the second round, but after you’ve done this workout for a couple of weeks, you will see improvement with your performance with the second round, especially in the number of push-ups after doing the chin-ups.

In the next superset you will start with dumbbell step-ups. Put one foot up onto a bench and pull yourself up by driving through your heel. Slowly lower back down with putting all of your weight on your lead leg. Repeat this on the other side.

Move immediately into dumbbell pullovers on the stability ball. If you are not comfortable with your balance on the ball, you can do this movement on the bench instead. By using the ball, this will allow a little more of a stretch in your abdominals, which is what were after with this. Slide out on the ball and keep your hips bridged up at all times. Hold the dumbbell straight up and slowly lower it back down and stretch out. Contract your abdominals on the way up. Make sure you keep your hips up throughout the entire exercise for perfect form.

The final superset will start with renegade rows with dumbbells. Its best to use the hexagon dumbbells on a flat surface so they stay in place. If you only have rounded dumbbells, you will want to use dumbbell rows instead or you can even use kettlebells.

Place the dumbbells under you in the push-up position with your body in a straight line and your abs braced and your feet apart. Your external obliques are going to work really hard to maintain that straight body position. Row the dumbbell up and slowly back down, while minimizing the movement at your hips. Keep this very strong and very straight.

Move immediately into 2 handed kettlebell swings. Swing down and back up driving through your hips.

Finish this workout with bodyweight interval training. This is really a unique training program, but probably one of the hardest ones that I’ve put together.

Start out with 10 squat jumps, rest for 10 seconds and then repeat this 3 more times, for a total of 4 sets of 10.

Next you will do 10 pogo calf jumps, rest for 10 seconds and then repeat this 3 more times, for a total of 4 sets of 10. Bounce on the balls of your feet and bring your toes up as you jump up.

After that you’ll do 10 stability ball jackknifes, rest for 10 seconds and repeat this 3 more times for a total of 4 sets of 10. You can either do these with your hands on the floor or on a bench. If you are more advanced, you can hold a plank position for the 10 second rest.

Finally, finish this out with 5 Turkish get-ups per side, rest for 10 seconds and repeat this 3 more times for a total of 4 sets. Keep your arm extended up the entire time.

Make sure you perform this circuit on a softer surface, not on pavement or concrete. The best place would be out on the grass or a soccer field. Make sure you are landing properly too. If you are not comfortable with the jumps, just so bodyweight squats or jumping jacks or something else that is lower impact.

Train hard and train safe!

Read more… http://tinyurl.com/6av22et

Abs Workout with TT AAA Ab Workout Warmup

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


In this warm-up you will do a circuit of bodyweight exercises, with no rest in between. Once you’ve gone through one time, rest 30 seconds and repeat one to two more times.

The first exercise of the bodyweight warm-up is an Overhead Squat. So if you can, grab a broomstick and place it overhead as this will help to open your chest, while also working your upper back. Next, place your feet just wider than hip-width apart, push your hips back and squat down and then back up.

By having the broomstick up overhead makes it easier to keep your hands back and shoulder blades together.

After you do the overhead squat, the next exercise is the Elevated Push-up. So, in a regular push-up position, place one hand on an object that is 4-6 inches off the ground and then do a push-up. Perform all reps for one side and then switch sides.

The next exercise is the Stability Ball Hip Extension. This exercise is similar to the leg curl in that you are working the hamstrings, but has a slight variation. So lay on the ground and drive your heels straight down into the ball so the ball doesn’t roll away from you. Next, bridge your hips up and then back down (don’t touch the floor). You will find that when you are in the top position your hamstrings are really going to be working to produce a powerful contraction.

Next you will do “Ys” and “Ts” using the ball to support your bodyweight. To start, place the balls of your feet on the floor, your chest on the ball with arms up in a “Y” position, and thumbs pointed towards the ceiling. The focus in this exercise is to really work the muscles between your shoulder blades. Try not to use your shoulders too much.

The “Ts” are the same as the “Ys” with the exception being your arms are straight out to your sides in this exercise. You’ll find in this exercise it is easier to squeeze the muscle between the shoulder blades.

To finish off the bodyweight warm-up you will do regular jumping jacks. The key with this exercise is to make sure your arms go straight up overhead, keeping your hands back. This will ensure you’re working the muscles between the shoulder blades and ultimately improving your shoulder mobility.

Read more… http://tinyurl.com/6av22et

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 http://www.TurbulenceTraining.com

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

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.

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

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: http://www.TurbulenceTraining.com/Fat 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.

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

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: 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 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.

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

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.

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