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


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…


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.


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.

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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


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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A Quick Workout Challenge to Test Your Fitness

Posted by Nigel Jeal | Posted in Fitness, Information | Posted on 07-06-2012-05-2008


Do you ever feel like you want to change your workouts up and add a “challenge workout” to really see where your level of fitness is at? If so, then this is the perfect workout for you! Keep reading and you will discover a challenge workout I designed where you attempt to complete a 10-exercise bodyweight circuit as many times as you can in just 20 minutes.

The Challenge has two levels; one for beginner and one for advanced. If you are a beginner, then you will perform 10 repetitions for each exercise, whereas an advanced individual will perform double that at 20 repetitions per exercise.

So, you’ll start out by placing your hands up behind you head and complete a series of Prisoner squats. Get your elbows back, squeeze your shoulder blades together, feet slightly wider than hip width apart, and then push your hips out as you squat down and then back up. Repeat.

After the Prisoner squats you’ll go down to the ground for Close-Grip push-ups. So, for this exercise place your hands shoulder width apart and elbows tucked into the side.

Next up are Stability Ball Leg Curls. Be sure to bridge those hips up and then curl in and out.

Once you are finished doing that exercise, keep the stability ball with you as you are now going to do 1-Legged Jackknives. If you are doing 10 repetitions, that means 10 in total, so 5 for one leg and then 5 with the other.

If you are a beginner or you can’t do the 1-Legged Jackknives, then just do regular stability ball jackknives. Also, these can be done with either your hands on the bench or on the floor.

Now you’ll stand back up and do Diagonal Lunges. Proper form for this exercise is stepping out to the side, while keeping your foot pointing forward. This will give you a great stretch through the groin, and then go straight down, and drive back up. Again, if you are just doing 10, then you are only doing 5 for each side.

Starting out the final 5 exercises, you’ll do the Underhand Inverted Row. This means your palms are up and facing you, with your hands a little narrower than shoulder width apart.

If you are unable to complete 20 repetitions straight, then do as many as you can, take a rest, and then finish them off. If you are a beginner and can’t do the straight-legged inverted rows, then bridge your hips up and bend your knees to complete the reps.

After the rows, you’ll do an interesting exercise called the Grasshopper push-up. For this exercise you will start by getting into a regular push-up position and then swing one leg underneath your body, drop down, and then swing it back out. Alternate sides. If you can’t do the Grasshoppers then just do regular push-ups.

Next up is the Side Plank with a Leg Raise. Start in the regular side plank position and then perform a leg raise. This will either be 5 and 5 repetitions for the beginner or 10 and 10 for each side for the advanced.

Immediately after finishing all the repetitions for the side plank with leg raise, you are going to move into the Spiderman Climbs. Your starting position for this exercise is the push-up position. Next, you will bring your foot up outside your hand and then back down, alternating sides. Only bring your foot as far up as your body feels comfortable and then slowly work to improve your mobility.

To finish of the circuit challenge you will do Running in Place for 10 strides if you are a beginner or 20 strides if you are advanced.

Once you finish the last exercise, take a quick breather and then head back to the beginning to continue working your way through the circuit as many times as you can in 20 minutes.

Get more sports specific athlete workouts at:

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

Discover the best fat loss workouts to burn fat, and build ripped six pack abs in less workout time than ever before.

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7 Reasons To Never Do Crunches Again

Posted by Nigel Jeal | Posted in Abs, Articles, Information | Posted on 31-05-2012-05-2008


Too many people are still doing crunches to try and get a flat stomach and six pack abs. The truth, however, is that those crunches will not get you the results you want.

There are many skeptics and die-hard crunch addicts out there, so below I’m going to give you 7 reasons why you never need to do crunches or sit-ups again.

1) Crunches aren’t working for you now, and didn’t in the past, so why would they work in the future? It’s time to give them up for good.

You know the old saying about insanity? It’s doing the same thing over and over again and expecting different results.

Time to change it up!

2) Crunches are most dangerous when they are most effective.

When you are overweight, there can be a lot of resistance on the abs when you do crunches – and technically that is good…

HOWEVER, because your ab and low back muscles are weak, that’s when you use bad form and end up with a pain-in-the-neck or low back pain from crunches.

So even though crunches can work your abs as a beginner, they end up causing more harm than good.

3) On the other hand, crunches get LESS effective as you get leaner and fitter, because there is less resistance on the muscle and you’re now too strong to get anything out of crunches.

Here’s a dramatic demonstration of what I mean.

Take your left arm and extend it out to your side. Now clench your fist and do 20 biceps curls.
Now tell me, do you really think that will “work your biceps” and make them lean and sexy? Of course not!

So why would the same high-rep method of crunches work for your abs? It won’t, of course.

4) A couple of years ago, Men’s Health magazine made a big deal about a research study proving you would need to do 20,000 crunches to burn 1 pound of belly fat. Twenty thousand!

Even a “crunch fanatic” would need a few days to do 20,000 crunches. The bottom line is that ab crunches are a HUGE waste of time when you are trying to lose belly fat.

5) Even those lean, mixed martial artist guys don’t do crunches.

On the weekend, I was reading an interview with the trainer of world champion fighter, Georges St. Pierre, and the trainer explained how they don’t do crunches, but instead do anti-rotation and extension exercises for the abs.

6) Interval training works your abs harder than crunches.

Whether it’s sprints or kettlebell swings, your abs will shape up faster with interval training than they will with crunches. Guaranteed.

7) Crunches don’t make your abs “pop out”.

Unfortunately, even if you lose your belly fat, you still won’t get that “pop out” look in your abdominal area. Crunches will never do that, but fortunately, if you do use the correct exercises, your abs will be popping out rather easily.

So there are 7 reasons to stop wasting your time on ineffective and potentially injury-inducing crunches.

Get more FREE sample fat burning workouts at:

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

Discover the ab workout DVDs [] that will help you burn fat, do more push-ups, and build ripped six pack abs in less workout time than ever before.

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Psychological Strategies To Help Your Weight Loss Plan

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


By Nigel Jeal

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

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

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

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

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

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


You’re Useless!

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

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

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

Today Is My Opportunity To Achieve!

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

This Will NOT Beat Me!

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

Stand Up and Move On!

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


Learn To Know Yourself!

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

Why am I doing this?

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

What is my End goal?

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

How Will I Feel If I Stop?

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

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

Stay Strong,


Nigel Jeal

The higher your energy level the more efficient your body

Posted by Nigel Jeal | Posted in Articles, Health, Information, Nutrition | Posted on 30-12-2011-05-2008


By Nigel Jeal

“The higher your energy level, the more efficient your body.  The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.” -Anthony Robbins

This Anthony Robbins Quote is Genius.  Unless you’ve been hiding under a rock somewhere, you have no doubt heard his name before.  Anthony Robbins is an American world renowned self-help author and motivational speaker.

I remember back in mid 2005 I was really sceptical of his programs at first, but decided to get his Get The Edge program after reading all the testimonials from many people he has helped including some very well known names.  I wanted the part of the program that Anthony talked about Health in “Pure Energy Live”.  I have to say that I learned so much in a very short space of time, there was only one problem… ME!  Yes, ME!  I needed to lose weight to improve my health and fitness, but I didn’t take action and put it in a drawer where it stopped for three and a half years.

Fast forward to 2009.  I actually started a weight loss plan, setting goals, eating a sensible diet and using a proven workout program.  I also took the opportunity to go back and listen to the “Pure Energy Live” disc and this time incorporate it into my weight loss plan.  In “Pure Energy Live” Anthony talks about creating the health, vitality and energy your body deserves, he also talks about the power of alkalinity and how it can give you the energy you need to get the most out of every day.

I’ve done this.  I’ve lost a huge amount of weight, my energy levels have rocketed to new heights, I feel better and a lot more confident and it has enabled me to use all of my talents to produce outstanding results in everything I do!

I believe every word of Anthony Robbins quote to be absolutely true!

Do you agree that this quote is absolute genius?  Have you experienced similar results?

Leave your comments below, I may highlight your “good comments” in other posts I write.

Psychological Land Mines

Posted by Nigel Jeal | Posted in Articles, Diet, Health, Information | Posted on 04-12-2011-05-2008


By Nigel Jeal

“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

Psychological Land Mines are those fears and negative thoughts, those self-conscious and insecure beliefs that we continue to hold about ourselves, that consciously and subconsciously controls and rules our attitudes and confidence levels with an iron fist. You need to approach your challenges “Head On” and overcome all your obstacles at all costs to prevent these psychological land mines blowing up your weight loss dreams.

Everyone has their own internal demons, even the most confident of people has their own subconscious fears and negative thoughts working against them and stopping them achieving the results they want. I can also tell you who created these little monsters running though our minds. The Proverbial “Enemy From Within”.

Here’s Your Chance To Gain Control…

You have to “Search and Destroy”, rooting out each and every psychological land mine that has been carefully place or even dumped in our consciousness. You see, the human brain is very much like a computer and just like a computer there are good files and bad files. You need to search for all the negative files and delete them one-by-one from our minds.

It will allow you to start afresh with a completely clean slate, on which you can skilfully and intentionally re-program the systems you want running and supply yourself with the data and files you care to have running the show from this point on. It will not only take time, but focus, dedication and determination.

Imagine, For A Moment, That It’s 6 Months From Today…

You have taken action to overcome all your fears and negative thoughts, followed a healthy diet and followed a proven exercise program which has really revved up your metabolism. The result, you have achieved your weight loss goals and successfully boost your confidence, self esteem as well as getting the body you’ve always wanted.

Stay Strong,

Nigel Jeal

1 Question to Ask Yourself Right Now

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


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

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

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

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

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

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

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

But I DO mean to bug you.

Once you’ve answered that question, answer these:

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

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

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

These questions are a wake-up call.

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

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

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

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

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

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

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

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

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

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

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

If you want to change, start taking action now.

Get more FREE sample fat burning workouts at:

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

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

Article Source:

Ditch The Old-School Thinking

Posted by Nigel Jeal | Posted in Articles, Fitness, Information, Time Management | Posted on 14-08-2011-05-2008


By: Craig Ballantyne, CSCS, MS

It’s shocking that many fitness “experts” still preach old, ineffective methods for building muscle; especially considering these out-dated techniques can lead to injury, produce mediocre results, and take up too much time.

Since we all have better things to do with our time (girls, parties, the beach, etc.), it just doesn’t seem very practical or entirely effective to spend six days a week working out, does it?

The truth is…

… In just half the time you’re probably spending in the gym right now, you can easily start building a ripped body.

And that’s not a typo, I said HALF the time!

So throw away all those old-school methods you were taught because with three 45-minute workouts, TT Reformed Meatheads turns bodybuilding on its head.

By taking irrefutable science and combining it with Turbulence Training’s extensive knowledge base, Reformed Meatheads combines the muscle pump with progressive exercise selection to produce dramatic results that convert even the most hardcore bodybuilder. 

Big guns, ripped abs, and an ultra-cut body are results you can expect….oh, and all without cardio.

Okay, so what’s the difference between Reformed Meatheads and all the other Meathead workout programs?

That’s a good question.

Where the regular Meathead programs were 3-4 days of pure muscle building, TT Reformed is geared more towards muscle building AND fat loss. This way you’ll quickly get the lean results you’re after without jeopardizing the muscle you’re adding.

And just because you won’t find these workouts in any of the pre-historic bodybuilding programs, doesn’t mean they’ll be any easier – believe me, your body will be ready for a day off!

So, whether you’re a bodybuilder or just looking to get ripped, in Turbulence Training Reformed Meatheads you get a non-traditional bodybuilding program that cuts through the fat and builds one beautifully sculpted body in just half the time.


Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Fat Burning Exercise Tips for Busy Parents & Professionals

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


By: Craig Ballantyne, CSCS, MS

The great thing about strength training and intervals for fat burning is “efficiency”. Because you are working harder, the signal to your body to change is stronger. You cut time when you increase intensity and you burn fat faster.

Now don’t worry, I won’t be asking you to do hill sprints tomorrow if you aren’t exercising today. For a beginner, we just do some slightly faster than normal walking intervals. For intermediate fitness levels, we’ll pick up the pace about 20% compared to their normal cardio levels, but again, the work periods are much shorter.

The key is, you must shift to a slightly higher intensity in order to cut time from your workout. But the workout also goes faster, and much more importantly, you will get more results and better fitness from these methods.

It’s easy to do these workouts first thing in the AM, at lunch, or after the kids go to bed. Plus, you can get a great workout at home with only a bench, dumbells, and an exercise ball. You don’t need fancy machines or an expensive gym membership.

And another bonus, you only need three hard fat burning workouts per week. You don’t have to be in the gym six days per week.

On your off days, it’s important to stay active for at least 30 minutes, but these days should be unstructured and revolve around being active with your family or hobbies. Don’t think of them as workout days, think of them as fat burning, stress reducing activity days.


Craig Ballantyne, CSCS, MS
Author, Turbulence Training