7 Weight Loss Tips

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness, Getting started, Nutrition | Posted on 07-08-2011-05-2008

0

 By: Craig Ballantyne, CSCS, MS
http://tinyurl.com/5tm8lgd

Okay, that’s it, all done with the holidays, so lets get going on weight loss. No more bad nutrition, get back to your regular calorie intake and 6 small meals per day. You are eating 5-6 mini-meals per day, right? If not, get started, and here are some more weight loss tips.

1. Eat more fruits and vegetables.

Get your carbohydrates from fruits and vegetables first, before using breads and pastas. You’ll get far more nutrients and fiber, and fewer calories.

2. Eat fiber

The average American falls far short of the fiber recommendations (of 25+ grams of fiber per day). Add an ounce of raw nuts to your daily food plan to get more fiber and to satisfy your appetite.

3. Eat more protein

Protein fills you up and doesn’t mess with your blood sugar, so you’ll have more mental energy.

4. Have something for breakfast.

While the exact reason isn’t clear, breakfast eaters tend to be slimmer than non-breakfast eaters. Start your day with a whey protein shake and an apple if you are in a rush.

5. Drink water

At least 8 cups per day. This will help fill you up and helps you avoid constipation.

6. Exercise less, but harder.

Forget about long, slow cardio. Learn how to do interval training instead. This will boost your metabolism all day long.

7. Use your bodyweight

There are hundreds of bodyweight exercises you can do at home, from beginner to advance.

And those are your 7 tips to help you lose weight, burn fat, control your appetite, boost your metabolism and get the body you want.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. Is a lack of time stressing you out?

“No time to exercise” is the #1 reason most people don’t exercise consistently. In fact, a lack of time stresses most people out for many reasons – whether it’s a lack of time to prepare good food, exercise, or be with your family.

That’s why I created Turbulence Training to be the most efficient and effective fat loss program out there.

The warm-up is applicable to your workout, not some 5-minute waste of time on the treadmill.

The strength training supersets shave minutes off your wait time.

And the intervals cut your cardio in half, or more.

“I think TT is awesome. I have seen a serious change in my overall body composition. In 12 weeks I’ve gained a lot of muscle and have lost about 10 lbs, but inches are flying off.”
Gordon M.

“The TT workouts are excellent! You have literally changed my life! I got completely burned out on single body part training and long periods of cardio. It just isn’t conducive to my life given that I work full time and have a spouse. I’m already lean but I want to maintain a high level of health and have a fit, athletic look. I have to admit that I was skeptical because the workouts were so short, but even after the first workout my skepticism disappeared in a hurry. The time flies by at the gym and the workouts have eliminated a lot of stress because if I got stuck at work and couldn’t get to the gym for “leg day” it would mess up my training schedule for the rest of the week. I also like having the option to do some body weight circuits plus I have a full range of dumbells and a ball at home so I can get my workouts in at home.”
Janet M

http://tinyurl.com/5tm8lgd

7-Minute Weight Loss Circuit

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness, Getting started | Posted on 06-08-2011-05-2008

0

By: Craig Ballantyne, CSCS, MS
http://tinyurl.com/5vhokp2

One thing we have to lose from our workout mindsets is the idea of this “60-minute workout”. Forget about spending that much time in the gym. Instead, choose better exercises that are more efficient. This will allow you to get your workout done faster, eliminating the “no time” workout excuse.

To do so, you need to eliminate irrelevant exercises. I know you want to do an exercise for shoulders, and one for arms, and one for abs, and one for this and that. But before you do, ask yourself, will these really get me to my goal, or have I just been convinced by bodybuilding magazines that I need 40 sets per workout to get results?

Now, taking those lessons, we can then create some pretty incredible bodyweight workouts as well. And these bodyweight workouts can get finished fast!

In fact, here is a 7-minute bodyweight circuit that can help you lose weight, burn calories, and blast your metabolism. You don’t need machines or weights. You can do this anywhere!

Bodyweight squat (10-20 reps)
Pushup (10-20 reps) – do it on your knees if you must
Reverse Lunge (10 reps per leg)
Plank (30 second hold)
Close-grip Pushup (10-20 reps)
Side Plank (20 second hold per side)
Mountain Climber (10 reps per side)

Do this with no rest between exercises. Rest 1 minute at the end of the 7-minute circuit and repeat up to 3 times.

If you are a beginner, do fewer reps and take longer rests.

It’s a tough, tough bodyweight circuit, especially the combination of two exercises late in the circuit. This combo literally exhausted me to my knees…twice…before I was able to finish the circuit.You can do the circuit up to 3 times.

Another weapon in your fat loss arsenal. Now you’ll know how to train efficiently and eat effectively for fat loss.

Don’t wait any longer to get started! Get all of these bodyweight exercises, and more, in the Turbulence Training workouts that you can do in the comfort of your own home. No more annoying drives to the gym, waiting in line for machines in an uncomfortable environment, or being intimidated by the super-buff gym bunnies. Lose fat, get fit, and workout your way – at home with only a bench, a ball, and dumbbells.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

http://tinyurl.com/5vhokp2

The 6 Steps to Fat Loss Success for Beginners

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness, Getting started, Nutrition | Posted on 28-07-2011-05-2008

0

By: Craig Ballantyne, CSCS, MS
http://tinyurl.com/67okce7

For beginners, getting into fitness can be intimidating and confusing. But it doesn’t have to be that way. In fact, getting fit is one of the most straightforward tasks you’ll attempt in the New Year. Fortunately, reaching your fitness goals requires only two things; discipline (that’s up to you) and a set of simple guidelines (which I’m happy to provide).

First, you should arrange for a full physical examination from your physician. This is mandatory for people that have high cholesterol, high blood pressure, diabetes, or are obese. Once you have your doctor’s approval to begin a fitness program, you should schedule a fitness assessment with a health professional at your gym.

While both of these are incredibly annoying, they are essential to your success and well-being. The benefits of a doctor’s visit are obvious, particularly if you have one or more of the previously mentioned conditions but it also allows you and your doctor to discuss your lifestyle. Preventative medicine is far better than reactive medicine. Make your doctor part of your fat loss and health-building team along with the health professionals at your gym.

The real benefits of the fitness assessment aren’t finding out how much body fat you have or how many minutes you can last on the treadmill, but rather getting a better understanding of your strengths and weaknesses. If you want to avoid injury and actually achieve your goals this year, get to know your strengths and weaknesses.

The next secret is to walk, don’t run, to fitness success. If you want to pick up your University running workouts where you left them 10 years ago, that’s fine. But I guarantee you won’t last 10 days. And then it’ll be a dreary 355 days until you’re ready to try exercise again.

The hidden benefit of a good fitness assessment is that it will actually serve as a nice introductory workout to your return to fitness. It will buffer your delusions of fitness grandeur from the reality of what your body actually can do. After the fitness assessment teaches your body a lesson and awakens your muscles from their winter slumber, only then will you realize your limits that you must respect in subsequent workouts.

Goal-setting is the fourth secret to success (and not just in fitness, but in any area of life). It is much more effective to commit to a set of specific short-term and long-term goals than it is to routinely hope for weight loss each year.

Set realistic goals and remember to train within your limits. If you are currently sedentary and haven’t exercised in months (or years), don’t begin an advanced training program. Start with a conservative beginner program. Your belly wasn’t built in a day, and neither will be lost overnight.

Limit your initial workouts to 1 set per muscle group. In week 2, you should be ready to add another set. And if you want to build up to 3 sets, then do so in week 3. Slowly increase the weight and stay within your desired repetition range. At no time should you be too sore to function. And runners should also heed this advice. Too much running will guarantee shin splints in the early going. Avoid running on back to back days for the first two weeks and keep the distance short. Sore muscles are guaranteed when you lift. So keep the volume low.

And now for 2 super secrets that will help keep you committed and consistent with your workouts and will finally help you lose fat for good.

First, build your social support team. Social support is the #1 factor for success for women in fitness programs, and is important for men as well. Support can come from your spouse, brother or sister, child, mom or dad, friend, neighbor, co-worker, personal trainer, or lifestyle coach. Don’t try to go it alone. People respond better when they report to a person instead of a machine.

You also need to know that nutrition is the second most important factor for success in fat loss programs. That’s why you don’t need to train like a world-class athlete when you are starting to lose fat. Most of the fat you’ll lose in the early going is because you have chosen to make better nutritional choices. And if you don’t make better nutritional choices, even the best exercise program in the world isn’t going to help you achieve your fat loss goals.

Nutrition is a lot simpler than you think. Don’t over think things. See a nutritionist or listen to what your mother told you as a kid. Food choices should contain a large nutrient-to-calorie ratio. Dr. Phil (yes that Dr. Phil) calls this “High-Response Cost, High-Yield Nutrition”. And follow this rule: Don’t eat foods with added sugar or high-fructose corn syrup, but make sure to log your nutritional intake. This is a free website that allows you to track your calories, protein, carbohydrates, and fat.

The consistent use of these 6 secrets will help you achieve your fat loss goals this year. Make this year’s fitness plan a strategic investment in your future health. The most efficient and effective way to lose fat in 2005 is with my Turbulence Training workouts – the choice of fitness professionals.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

http://tinyurl.com/67okce7

A Letter from Your Belly Fat

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness, Getting started | Posted on 13-07-2011-05-2008

0

By: Craig Ballantyne, CSCS, MS
http://tinyurl.com/67okce7

Dear Friend,

This is a letter from your ol’ pal, belly fat. We had a great run this summer, didn’t we? Lots of good times, great food, and plain ol’ sitting around eating too much.

Well, I’m thinking about sticking around another year if you don’t mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.

So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, “Help me, I’m melting!”?

Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol’ brain up there thinks it’s doing “a real fat burning workout”, but it’s never enough to melt me outta here.

Another thing, keep listening to those experts who say strength training doesn’t burn body fat. Since research shows they’re wrong, if you added strength training to your program, you’d practically need to throw me a going away party!

After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here!

But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbells. Otherwise we wouldn’t have been able to celebrate another summer together this year.

Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn’t wait to get to the beach to show off your body, not like these days.

Nope, stay in the shade and keep the cover-up clothes on, that’s the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you’re sitting in the shade avoiding all the fun down on the beach.

Well, it sure was good catching up with you. I’m sure we’ll be in touch more often, as long as you stay away from that Turbulence Training workout routine.

Brings a tear to my eye whenever I even think about that workout program and all the belly fat it’s burned. Heck, it’s fried more belly fat than a frying pan!

So again, if you want to keep your dear old belly around for another year and another summer, don’t use Turbulence Training – otherwise, its all over pal, and you’ll never see me again.

Belly Fat says, “Don’t use this”
==> http://tinyurl.com/67okce7

Your friend and spare tire,

Belly Fat

PS – Seriously, don’t go near that Turbulence Training program unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the highway.

It will be a sad farewell, and you’d be stuck with ripped abs, gorgeous glutes, and toned arms, and you know how much attention those guys get from the opposite sex. Who needs it, I say.

The Truth About Beginner Fat Loss Workouts

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness, Getting started | Posted on 16-05-2011-05-2008

0

The last thing you want a beginner to do is long, slow,
boring cardio workouts.

http://tinyurl.com/67okce7

Two reasons why:

1) Beginners will get an overuse injury from doing too much
exercise volume too soon.

I had many new clients come to me after injuring themselves
trying to get back in shape by doing excessive cardio. Please
don’t make the same mistake.

We had to spend weeks rehabilitating their injuries before
we could kick their fat loss workouts into high gear. 

2) Long, slow, boring cardio doesn’t very work well – if at
all – for fat loss.

Research has shown that doing 300 hours of cardio (6 hours
per week for 50 weeks) resulted in only 5-6 pounds of
weight loss in American men and women.

That’s a waste of time.

So what’s a better beginner fat loss workout?

Let me explain.

FIRST, we start by doing a general bodyweight warm-up circuit.

Most old-school workouts tell you to do a 10-minute warm-up
on a treadmill, but that’s a waste of time.

How does a treadmill prepare you for a total body workout?

Answer: It doesn’t. Jokes on us when we waste our time with it.

In the Turbulence Training workouts, you’ll get proven
bodyweight circuit warm-ups that get you ready for fat loss.

SECOND, we do a lot of bodyweight resistance training, often
while lying down on a mat.

That’s right, you’ll discover how to work your body and
burn calories while LYING DOWN.

http://tinyurl.com/67okce7

You’re going to be shocked by these exercises. In the
Turbulence Training Beginner Workouts, you’ll see how to
use total body exercises to burn fat with little or NO
equipment, all done in the comfort of your own home.

THIRD, we finish off with interval training.

And YES, beginners can do interval workouts.

Here’s how I know this:

1) Researchers have used interval training in all types of
populations, such as overweight beginners and even in
cardiac rehabilitation (talk to your doctor though first,
of course, if you have any medical conditions).

2) Research shows that subjects PREFER interval training
over long cardio. So there you go, I’m not the only one who
thinks cardio is boring – even subjects who volunteer for
research studies would rather do interval training.

3) The most important interval training fat loss research
study was performed on overweight beginner level women.

That study found that women who performed interval training
on a stationary bike lost more belly fat than woman who did
long slow cardio.

Case closed.

Fortunately, with the Turbulence Training Beginner Workout
program you also get my “Bodyweight Cardio” program that
replaces interval training if you don’t have a bike.

You can get that workout, plus three more beginner fat loss
workouts here – all for less than the price of a greasy
large pizza meal from one of the big chains:

http://tinyurl.com/67okce7 

Beginners can lose fat very fast with these workouts,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

How to Lose Manboobs

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness, Getting started, Nutrition | Posted on 15-05-2011-05-2008

0

By: Craig Ballantyne, CSCS, MS
http://tinyurl.com/67okce7

You don’t have to go through life with man boobs (otherwise known as male breasts). In fact, you can burn away chest fat and get rid of your manboobs forever with just three short, but intense workouts per week.

Getting rid of manboobs is as simple as getting rid of any other fat. You need to cut back on the junk, and fill up on the intensity. Turbulence Training is the fastest fat loss workout you can do at home. You don’t need fancy equipment or a gym membership (where you’ll be too embarrassed by your man boobs to go anyway).

Listen, women love a chiseled chest, but are turned off by the site of manboobs poking through a sweatshirt. That’s why I’ve put together a fat burning program that focuses on building muscle and blasting fat with all sorts of push-ups, chest exercises, and intervals. In fact, even the Turbulence Training abdominal workouts work the chest and help convert those man boobs back into a real man’s chest in just weeks.

You can gain muscle and lose fat with short workouts. You don’t need to be training 6 days per week or spending hundreds of dollars each month on fancy (but worthless) supplements.

http://tinyurl.com/67okce7

Soon you’ll be the guy who is first to take his shirt off at the beach. No more hiding under sweats in the middle of July, or avoiding the water because you don’t want anyone to see your manboobs.

And no matter what anyone says, you don’t have to rely on surgery. Besides, that will leave ugly scars that will leave you just as self-conscious as when you had man boobs. The only fix is a permanent lifestyle change, thanks to the 3 short workouts per week of Turbulence Training. You’ll see changes in your man boobs, love handles, and arm definition within weeks, going from male breasts to ripped abs in the process.

Turbulence Training is not like all those other aerobic, slow cardio programs you’ve tried in the past that didn’t work. And it’s not a wimpy machine circuit that just ends up being a waste of your time. Instead, Turbulence Training is a unique exercise system that you can do in the comfort of your own home, so that no one at the gym can point or stare at your chest – at least not until they are staring with respect.

The fastest way, the safest way, and the only way to get rid of man boobs is with strength training and interval training. Combine that with Dr. Chris Mohr’s sensible nutrition guidelines, and you’ll have a new body, and a new chest in just weeks.

http://tinyurl.com/67okce7

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

How to Break Bad Habits

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness, Getting started, Information | Posted on 14-05-2011-05-2008

0

By: Craig Ballantyne, CSCS, MS
http://tinyurl.com/67okce7

We all have bad habits. Mine are checking email too frequently,
being unorganized, and not always eating enough to fuel full
recovery from my workouts.

Your bad habits might include too much snacking and cheating on
your nutrition plan, coming up with excuses to skip exercise, or
watching too much TV.

Bad habits are the reason we need coaches. One of my coaches is Lee
Milteer, who gave me the exercises below, that I want you to go
through to help you break your bad habits.

If you’ve been trying to lose fat and get lean by yourself, but
with no luck, isn’t it time to get professional help & social
support?

It’s hard to change. I know it. I battle against my bad habits all
the time, just like you do everyday. But each day I also make an
effort to overcome the bad habits, just as you should have a plan
in place to overcome your bad weight loss habits.

Don’t let insecurity, fear of failure, or the fear of the unknown
hold you back from making changes. Don’t be a victim. “Give yourself
PERMISSION to change,” Lee says.

http://tinyurl.com/67okce7

So let’s take action. Print this email out. Now write down 3 excuses
you are using to avoid making the changes you need to succeed.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

How have these excuses affected your life? What have the excuses
stopped you from achieving? Write down 3 very important things that
you have missed out on because you’ve allowed yourself to make
excuses.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

Now how do you feel when you fall victim to one of your self-
sabotaging excuses?
______________________________________________________________
______________________________________________________________

What benefits do you get from the excuse? Is it simply that you get
to remain in your comfort zone? That’s a big one for me. If I can
convince myself that I need to check my email, then I get to remain
in my comfort zone and avoid the hard work and fear of failure that
comes with writing an article. Or is it the fear of the unknown
that is holding you back? Write down 3 ways you benefit from making
excuses.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

So now we both know why we’ve created our excuses – to avoid
something. All we need to do now is find a way to overcome these
bad habits. I want you to write down 3 behaviors you want to stop.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

Now write down why you end up doing it…were you bored, fearful,
lazy, etc.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

Now give yourself the permission to change. “Envision the rewards
you will get when you make the change to your life and habits,” Lee
tells us. Give yourself a powerful list of reasons for fixing the
habit.

1.______________________________________________________________
2.______________________________________________________________
3.______________________________________________________________

Working on bad habits everyday will give you an incredible boost
in self-esteem and confidence. With each small successful
improvement you’ll build confidence to take on the bigger, badder
habits that are holding you back.

Remember, everyday we are a work in progress. You might have bad
days, but as long as you make overall improvement each week and
month – that is all that matters.

Lee also recommends charting your progress. I have said many times
before that you need to keep records of your workouts and
nutrition. Only then will you know what works and how much
improvement you have made.

And finally, get social support. Don’t expect to do this alone.

One research study from Stanford University concluded social
support was the #1 factor for success in an exercise program.

http://tinyurl.com/67okce7  

Get in shape for summer fast with Turbulence Training,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Push Ups – How To Do Them Properly

Posted by Nigel Jeal | Posted in Fitness, Getting started, Information, Videos | Posted on 05-03-2011-05-2008

0

F3XS4N6Z7UJD

My buddy Les Whitley has put together an instructional video to show you how to perform the perfect push up.

Enjoy :)

Talk Soon,
Nigel

Advice for Helping Teens Lose Weight

Posted by Nigel Jeal | Posted in Getting started, Information | Posted on 02-03-2011-05-2008

0

Losing weight as a teen is far different from losing weight as an adult. Weight loss in a teen
depends on their age, the metabolic rate, their eating habits, and the type of lifestyle they
lead.

For many teens, losing weight is easier than it is for an adult. The teenage body burns
calories much easier and quicker. Often, teens lead a much more active lifestyle; they enjoy
doing exercise, walking, jogging or participating in some form of sports. These types of
exercises will help boost a teen’s metabolism, and increase the amount of calories they burn.

Teens could start with one of the many fad diets that are available, but they should only use
these for about a week. Anything longer can cause damage to their bodies. After a week of
using a fad diet, they should continue on a much more healthy diet regime, one that allows
them to lose weight more slowly, which is the best way to lose weight healthily.

When on a diet, a teen should also lead a more active lifestyle. They can do this by
exercising whenever possible, or participating in some sporting activity. This is especially
important for teenagers, as they are still growing, and they need more food. They need to
exercise in order to help remove some of the extra calories they are gaining from the extra
food they are eating. So, get out and exercise. If they sit around at home watching TV or
playing on the computer, they will soon find that their weight has increased.

As a teenager, you have much more energy, so put it to good use by exercising or becoming
involved in sports. The best benefit is they are exercising their bodies and burning off the
excess fat and calories which improves their health.

It is imperative, therefore, for those teens to lead both an active life, and have a healthy diet,
in order to achieve maximum performance and productivity. Many teens who lead healthy
lifestyles, find they are able to do everything they want, and do not suffer from fatigue or
weakness.

Talk Soon,
Nigel

1 Question For You

Posted by Nigel Jeal | Posted in Diet, Fitness, Getting started, Information | Posted on 13-02-2011-05-2008

0

Today I want to ask you a question…

What is your #1 question about why you are struggling to lose weight or improve your health and fitness?

Do me a favour and post your comments below… :)

Thanks
Nigel