DIET Vs EXERCISE Episode 4: Fat Loss Diet versus Best Cardio Workout to Burn Belly Fat

Posted by Nigel Jeal | Posted in Articles, Cardio, Diet, Fitness, Nutrition, Videos | Posted on 24-11-2011-05-2008

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Here is another episode in diet vs. exercise. Today in the diet corner we once again have Brad Pilon, this time he will be snacking on 2 espresso brownies each weighing in at around 300 calories and he’ll wash that down with a 700 calorie Starbucks frappacino.

Representing the exercise corner, I’m going to perform a series of 1-armed kettlebell swings with a 35 pound kettlebell.

As Pilon gulps down the frappacino, I am working very hard at a pace neither I nor any other individuals in the gym would typically go at. The point here is that individuals can mindlessly consume calories before and after meals and it not even register with them.

Now that Brad has finished off both of his snacks and consumed nearly 1400 calories, I have completed 60 snatches of the KB swings and burned about 50 calories. Although the kettlebell swings did burn a lot of calories, in a short amount of time, it pales in comparison to the calories Pilon took in.

The results speak for themselves and t is very apparent that diet once again wins the battle in diet vs. exercise. This is precisely why individuals who go to the gym and work really hard for an hour are not going to burn fat if they are consuming so many calories mindlessly. You just can’t out train a bad diet.

Here’s the video you need to watch…

Enjoy
Nigel

http://tinyurl.com/67okce7

DIET Vs EXERCISE Episode 3: Fat Loss Diet versus Best Cardio Workout to Burn Belly Fat

Posted by Nigel Jeal | Posted in Articles, Cardio, Diet, Fitness, Nutrition, Videos | Posted on 21-11-2011-05-2008

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Okay, episode 3 of the Diet vs Exercise video series…

The third instalment of diet vs. exercise where Craig Ballantyne and Dan take each other on in the next challenge, a protein bar.

Today, in this contest, Craig Ballantyne is going to be speed walking on the treadmill set at about 3.5 miles per hour while reading a magazine.

While Dan is going to consume a protein bar which contains about 200 calories

Craig burned only 5 calories in this workout, in the same amount of time it took Dan to consume 200 total calories.

So again, in the battle of diet vs exercise, Diet WINS again. You can’t out train a bad diet.

Here’s the video you need to watch…

Enjoy
Nigel

http://tinyurl.com/67okce7

DIET Vs EXERCISE Episode 2: Fat Loss Diet versus Best Cardio Workout to Burn Belly Fat

Posted by Nigel Jeal | Posted in Articles, Cardio, Diet, Fitness, Nutrition, Videos | Posted on 19-11-2011-05-2008

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Okay, here is episode 2 of the Diet vs Exercise video series…

The second instalment of diet vs. exercise where Craig Ballantyne and John take each other on in the next challenge.

Today, in this contest, Craig Ballantyne is going to be on the stair master.

While John is going to consume a burger, fries and a pop in those 4 minutes, while Craig is going to see how many calories he can burn off in that same amount of time.

While Craig burned only 59 calories in 4 minutes,  John consumed approximately 1100 total calories.

In Round Number 2, Diet WINS again. Just showing that you can’t out train a bad diet no matter how hard you work or how much cardio you do you can’t burn as many calories as you can consume in the same amount of time.  It would take about an hour and a half to burn that many calories on the stair master.

Here’s the video you need to watch…

Enjoy :)
Nigel

http://tinyurl.com/67okce7

DIET vs EXERCISE Episode 1: Fat Loss Diet versus Best Cardio Workout to Burn Belly Fat

Posted by Nigel Jeal | Posted in Articles, Cardio, Diet, Fitness, Nutrition, Videos | Posted on 17-11-2011-05-2008

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Hey, it’s nearly the weekend and I have a great series of videos coming for you…

The First instalment of diet vs. exercise where Craig Ballantyne and Brad Pilon show you how ineffective cardio is and just how dramatic your calorie intake can be without you knowing it.

The simple truth is; you can’t out-train a bad diet.

Today, in this contest, Craig Ballantyne is going to run on the treadmill on an incline of .5 and a speed of 10.5 mph for 3 minutes, while Brad Pilon eats pizza and drinks soda pop.

Brad is going to try to consume as many calories as he can in those 3 minutes, while Craig is going to see how many calories he can burn off in that same amount of time.

In 3 minutes, Brad consumed approximately 1000 total calories, while Craig burned only 43 calories.

Cardio loses against diet.

This just goes to show you, in diet vs. exercise, you can never out train a bad diet. It doesn’t matter how good your program is, if this is your nutrition, you’re not going to lose fat.

Here’s the video you need to watch…

Enjoy :)
Nigel

http://tinyurl.com/67okce7

Best Beginner Fat Burning Workout – TT Beginner Workout B

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness, Videos | Posted on 06-11-2011-05-2008

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This is the beginner level of Turbulence Training workout B. Start with the regular beginner level warm-up, and then we’ll use a set of dumbbells to do chest press and step ups.

For the chest press, you are going to lay flat back on a bench. Then, press the dumbbells up and in and then slowly take them down and out to chest level. After you’ve done all repetitions, without rest you will go into a dumbbell step-up.

To perform the db step-up, place one foot up on the bench. You will then use that leg to pull yourself up to the top position, and then slowly lower yourself down. Once you’ve completed all repetitions for the first leg, switch over and complete all the reps for the other. After all the repetitions for the superset are finished, then rest one minute and repeat one more time for a total of 2 supersets.

In the second superset you will pair elevated pushups with a one-leg hip extension. The elevated pushup can be down kneeling or in a full position. To get in position for the elevated pushup, place one hand elevated four to six inches on a block or a step, while the other hand will be flat on the ground. Next, perform six pushups with one hand up, and then switch elevated hands and perform another six repetitions. Be sure to keep your body in a straight line with your abs braced. This exercise will be a little more difficult then any other pushup exercise you’ve done.

Moving immediately into the one-leg lying hip extension, bend one knee while placing the other up in the air. In this position, your bent leg will do all of the work. So to perform the exercise, brace your abs and bridge your hips up. Make sure to come nice and slow on the way down. After you’ve done all ten repetitions for one side, switch over to the other side. This exercise involves a really strong contraction in your hamstrings and glutes. Again, once you have completed the superset, rest one minute and then repeat one more time.

To finish off workout B, we will do an abdominal superset, consisting of a plank and a bird dog exercise. For the plank, you will place your body in a straight line from toes to shoulders, and your elbows on a mat, hold this position for 30 seconds.

The bird dog exercise is not strenuous, but requires a lot of control in your midsection, while working little muscles in your lower back. So, with your hands and knees on a matt, lift your opposite arm and leg, keeping everything straight and flat. You will perform this exercise by alternating sides for six repetitions. Take a one minute rest and repeat the abdominal superset one more time.

Now you are finished the strength training portion of workout B and you can continue on with interval training followed by stretching.

http://tinyurl.com/67okce7

Best Beginner Weight Loss Workout – TT Beginner Workout A

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness, Videos | Posted on 13-10-2011-05-2008

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Hey, it’s nearly the weekend and I have another great video workout for you…

In this video Fitness Expert Craig Ballantyne shows you the Best Beginner Weight Loss Workout – TT Beginner Workout A.

Here’s the video you need to watch…

Enjoy :)
Nigel

This is the Turbulence Training beginner level workout A. We will start with the first superset, dumbbell squats and pushups.

For the db squat exercise, you are going to start by holding a set of dumbbells in your hands at arm’s length, with your feet slightly wider than shoulder width apart. With your chest out, head up, push your hips back, squatting to parallel and then back up. Be sure to use a nice and controlled descent and then a strong contraction on the way up. In total, you will perform 10 repetitions of the dumbbell squat exercise.

Without rest, immediately move on to the next exercise in the workout, the pushup or kneeling pushup. Placing your body in a straight line, drop your chest down to just above the ground and press up with your chest, triceps and shoulders. Again, you will perform 10 repetitions of this exercise and then rest for 1 minute before repeating the superset 1 more times.

In the second superset, you will pair dumbbell rows with stability ball leg curls. So, for the db row, you are going to have the db in one hand, while the other hand is going to rest on the end of the bench as is the knee on the same side. Now, keep your back flat and bend your back knee, while planting the foot into the ground. Place the db at arm’s length, and then using your upper back and lats (a back muscle), bring your shoulder blade towards the midline and row that dumbbell up to your chest. It is important to pull with your back and to just use your arm to hold the db, making this not so much an arm exercise, but a back exercise. Do 10 repetitions for one side, then switch over and do 10 for the other.

Now, without resting, you will move on to the next exercise in the superset, the stability ball leg curl for 12 repetitions. Heels up, hips up and curl that ball back in with your hamstrings, being sure to keep your body in a straight line. Rest one minute and repeat that superset one more time for a total of 2 supersets.

We will finish workout A with a third superset of two abdominal exercises, the ab curl up and the side plank. So, for the ab curl up, lie on your back, one leg is bent and the other is flat (it doesn’t matter which), you can place your hands under your lower back to support it. Next, keep your head in a straight line with your body and curl your shoulder blades off the ground and then back down. Do 1 repetitions of this exercise and as you get stronger and fitter you can hold the top position for up to 5 seconds.

Next, move immediately into the side plank done for 15 seconds per side. If you find this too easy, then you can hold the position for 30 seconds. So, hold for 15 seconds on one side, and then 15 seconds on the other side, rest one minute and repeat that superset for a total of 2 supersets.

Now that you’ve finished the strength training you can move on to the interval training and then finish off with your stretching.

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Fat Loss Interval Training

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness, Videos | Posted on 06-10-2011-05-2008

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Hey, it’s Nigel…

In this video you will learn about interval training and how important it is for fat loss.  Fitness Expert Craig Ballantyne shows you 3 interval training workouts to help get you started on your fat loss journey.

Here’s the video you need to watch…

Enjoy :)
Nigel

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

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

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

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

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

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

Workout A

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

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

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

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

Workout B

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

Workout C

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

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

http://tinyurl.com/67okce7

Medicine Ball Ab Workout Exercises

Posted by Nigel Jeal | Posted in Abs, Articles, Fitness, Videos | Posted on 01-10-2011-05-2008

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OK, it’s the weekend and time for your next challenge…

Today I’m going to share with you some more ab exercises…

In this video you will learn how you can get ripped abs with this medicine ball ab workout.  Fitness Expert Craig Ballantyne shows you exactly how to perform the medicine ball abs  workout and get a flat stomach with six pack abs.

You’ll need a medicine ball to perform the workouts but it will be the greatest investment you will ever make. You will be shocked at the results you will achieve with this workout.

Here’s the video you need to watch…

Enjoy :)
Nigel

Youre about to discover an amazing medicine ball abdominal exercise circuit published in Men’s Health Medicine magazine from the December 2008 issue.

If you’ve seen the magazine, then you will have seen there are a lot of crunches and even some sit-ups in there. But, if you’re not an advanced college athlete, then you probably don’t need to be doing those exercises. You especially want to avoid those types of exercises if you sit at a desk all day and have lower back problems.

So, I’m going to take most of the exercises from that program and do them in this circuit, but replace the sit-ups and crunches with alternative versions that are still effective for your abs, but easier on your lower back.

This is going to be a 10 exercise circuit, with 20 repetitions per exercise. If you’re advanced, then you can use a medicine ball; otherwise you can use a basketball, or a soccer ball.

You will start the medicine ball abdominal circuit with the big circles exercise. So, place the ball above your head and then bring it down and around, and up the other side, and then around again. Continue this motion for 10 repetitions, and then switch directions for another 10 repetitions.

The second abdominal exercise is the Woodchopper. To perform this exercise, place the ball out in front of you and swing the ball straight up and down, making sure to squat down while bringing the ball down. Repeat for 20 repetitions.

Once you’ve completed all of the Woodchoppers, then move on to the Golf Squat Chop. Start with the ball beside your head and then bring the ball down to the opposite foot and then right back up. As you are returning the ball to the starting position, be sure to twist your hips slightly and raise that opposite foot. Complete 10 repetitions for each side.

After the Golf Squat Chop, you’ll move onto the Squat Press. With the ball in front of you, squat down, and on the way up, press the ball above your head. As you squat down, bring the ball down with you and then back up again. Again, perform this exercise for 20 repetitions.

Next up in the medicine ball circuit is the Plank Rollout. To do this abdominal exercise, place your elbows on the medicine ball, and then roll the ball out and in while in the plank position. Complete 20 repetitions for this exercise.

Once you’ve finished all the repetitions for the plank rollout, quickly move on to Mountain Climbers. Place your hands on the ball while down in the push-up position, and bring your knee up to your chest, performing 10 repetitions per side.

The next exercise is the McGill Crunch, named after Dr. Stuart McGill. In this abdominal exercise, one leg is bent which helps to take the stress off of the lower back. So, lie flat on your back, with one knee bent and place the ball above your head. Next, you will curl up, just lifting your shoulders up off the ground, and then back down. Perform 10 repetitions for each knee.

After the McGill crunches, you’ll move onto a diagonal Lunge Chop. For your starting position, stand with your feet hip width apart, and the ball raised above your head. Now, you will step into a forward lunge and swing the ball diagonally across your body, and then back up. Be sure to alternate sides, completing 10 repetitions per side.

Next, you’ll perform the Medicine Ball Rollout. So on your knees, place your hands on the ball in front of you. Roll the ball out, making sure to keep your back nice and straight and then back in. In this ab exercise you do not need to go out very far, but just enough to feel a stretch in your abdominals.

Finally, you’ll finish off with the medicine ball Jackknife exercise. Again, you will be using a shorter range of motion. To get in position for this exercise, place your body in the push-up position, place your feet on the ball, and then bring your knees in as much as possible. Perform 20 repetitions and that’s it!

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6 Minute Abs Supersets

Posted by Nigel Jeal | Posted in Abs, Articles, Fitness, Videos | Posted on 24-09-2011-05-2008

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OK, it’s the weekend and time another challenge…

Today I’m going to share with you some advanced ab exercises…

In this video you will learn how you can work your abs with this 6 minute abs superset workout routine, by the way, don’t worry…there’s no crunches and no sit-ups.

You’ll also discover new ab exercises, the plank, the bird dog and x-cross body mountain climbers.  You will need a stability ball to perform the ab rollout exercise but you can pick one up cheaply at your local sports store.

Fitness Expert Craig Ballantyne shows you exactly how to perform the 6 minute abs superset workout routine and get a flat stomach with six pack abs.

Here’s the video you need to watch…

Enjoy :)
Nigel

Try them out and leave your comment below!

This is the third system of 6-minute abs, and in it you will do two sets of supersets, two times each.

To start out, you’ll do a side plank for 20 seconds on each side. For proper form, position your body in a straight line with your hips forward. When switching sides be sure to try and limit the rest period as much as possible.

Immediately after the plank exercise go directly into stability ball rollout for five repetitions. So, with your knees on a mat, and your hands out in front on the ball, roll the ball out, stretching your abs, and then contract your abs to bring the ball back in. For this exercise you want to ensure your back is straight at all times.

Now you will rest for 30 seconds and then go back and repeat the superset one more time.

Once you’ve finished the first superset you’ll start the next set with the bird dog exercise. So, kneeling with your hands on the ground, you will raise the opposite arm and leg, holding the top position for 3 seconds. Then slowly bring back in and switch sides. Do this for six repetition per side.

The second exercise of this last superset is the X-body mountain climber. From the push up position, you will then bring your knee across your body to your opposite elbow, back out and then switch sides.

Once again, when you have completed all the reps for the mountain climber, take a 30 second rest and then do the superset one last time.

http://tinyurl.com/6av22et

6 Minute Abs Bodyweight Workout

Posted by Nigel Jeal | Posted in Abs, Articles, Fitness, Videos | Posted on 15-09-2011-05-2008

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Today I want to ask you a question…

Do you have time to add some ab exercises to your workout? 

In this amazing video you will discover the shocking ways you can work your abs in only 6 minutes without crunches or sit-ups. Fitness Expert Craig Ballantyne shows you how to perform a series of six ab exercises to add to your workout routine and get a flat stomach with six pack abs.

Here’s the video you need to watch…

Enjoy :)
Nigel

This is six minute abs, advanced system number one. You’ll love this bodyweight program that is crunch, sit-up, and cardio free and will help you get a flat stomach with six pack abs.

Now, even though this program doesn’t have the traditional crunches or sit-ups in it, you’ll still find that this ab workout trains your abs as hard as any workout program before.

In this workout system, you are going to do six exercises in a circuit, and then you are going to rest for one minute and then repeat the circuit one more time for a total of six minutes.

So, to start, you’ll begin with the stability ball jackknife exercise. Place your elbows on a bench, your feet on the ball, and your body in a straight line. Next, brace your abs and bring your knees into your chest, and then slowly back out. Repeat.

The next exercise in the circuit is for abdominal endurance and is the side plank. So, position your body on its side resting your body on your elbow. Be sure to keep your body in a straight line and your hips forward with your abs braced. Hold and then switch sides and repeat.

Once you’ve finished the side plank exercise, move immediately into the stability ball mountain climber. So, with your hands on the ball, abs braced and your body in a straight line, bring your knee up to your chest and then back out. Alternate sides.

The fourth exercise in this abdominal circuit is the X-body mountain climber. To start, get in the push-up position. Next, bring your knee across to your opposite elbow and then back out. Alternate sides.

Immediately from the mountain climbers you’ll go into a plank with elbows on the stability ball. If you want to make this exercise a little more difficult then move your elbows forward.

The last exercise to finish off this six minute ab circuit is the stability ball rollout. So, kneeling on a mat, place your hands on the ball in front while keeping your body in a straight line. Next, roll out and stretch, and then contract to come back in.

Now that you’ve made it through the circuit, rest 30 seconds and then go through it one more time for 6-minute abs.

http://tinyurl.com/6av22et