NEW Problem with Cardio (from Wall Street Journal)

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 03-12-2012-05-2008

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Here’s a shocking expose of the problem with cardio, by Men’s Health workout expert, Craig Ballantyne.

New Research Shows Why You Must Avoid Cardio

By Craig Ballantyne, CTT
http://tinyurl.com/cssc553

10 years ago people called me crazy for warning against the dangers of excessive cardio. It doesn’t work, I said, and you’ll get overuse injuries that can ruin your life.

Well, today, not only am I no longer a lone voice in the wilderness, but major newspapers – like Tuesday’s Wall Street Journal – are reporting on studies that show excessive cardio harms the heart.

According to the WSJ, “Running 20-25 miles or more per week eliminates the benefit of exercise as you grow older and causes excessive wear-and-tear on the heart.”

Of course, exercise ADDICTS will ignore dispute this information, and runners will continue to post “I hate Craig Ballantyne” articles, but the truth about long slow cardio and running is this…

1) You can get better fat burning results in less time

2) Less exercise = less wear-and-tear on the body, including your heart, skeletal muscles, and your joints

3) You’ll have more time to do other important things if you aren’t out running for 200-250 minutes per week (assuming a 10-minute mile)

Even Dr. Kenneth Cooper, the father of ‘aerobics’ has said, “If you are running more than 15 miles a week, you are doing it for some reason other than health.”

So listen, if you want to exercise for fitness, fat loss, and live a long life full of vitality, there’s no better way to train than with short, burst workouts.

That’s why you need the “Burn Fat at Home” System that includes 31 short burst interval workouts and 15-Minute Metabolic Finishers to banish belly fat from the holidays.

http://tinyurl.com/cssc553

What Are The Best Belly Fat Exercises

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 14-10-2012-05-2008

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You may ask what the best belly fat exercises are.  To be honest, there are hundreds of exercises you can do to get rid of that belly that just doesn’t seem to want to go away. The great thing is they all work, you just have to find what works best for you. I know that may not seem like a big deal, however it may be one of the most important factors in this whole process.  

The reason being is that you want to make sure that you can go the distance with the particular program. In the past many people have chosen a program, getting burned out and it causes them to fall short of their goal. 

OK, now that we have that out of the way let’s take a look at some of the best exercises that could help you get rid of that bulge that’s so aggravating to get rid of.  Jogging, jogging, jogging, this helps you burn calories and it also keeps your metabolic rate up even when you’re not doing anything.     

Some people can’t take the rigors of jogging; it may be too hard on some their joints such as their hips, knees, and even their back.  So the other option would be walking.  The great thing about walking is that it doesn’t have to be speed walking or even miles at a time; simply a brisk walk for 10 to 15 minutes a day will work.

Another great exercise is yoga; this exercise can not only get you slim and trim. Yoga can also help you stay in the right frame of mind to get the job done.  Yoga may take some time to get use to; however it’s an excellent way of getting you where you want to be.

The next exercise I would recommend would be crunches or sit ups.  The great thing about sit ups or crunches is that there is a variety of ways you can do these. There are different angels you can use while doing your crunches or sit ups.  This way it reaches all the different abdominal muscles that you have.

There you have it. These are just a few of the best belly fat exercises which you could do to reach your goal of having a flat tummy. Put these few exercises, or even one of them into practice, and you will be sure to get where you want to be.

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

–Nigel

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The Best Natural Way To Lose Belly Fat

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 12-10-2012-05-2008

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Most people in the world have belly fat, and many try to figure out a way of getting rid of that belly fat.  They try fad diets, and some kind of juice that will keep you in the bathroom all day. However, the best natural way to lose belly fat is…. Drum Roll Please……….   

Its EXERCISE !! I can hear most people right now either groaning or let out a sigh, the reason is because most people don’t want to put in the work. Hey I’m not throwing off on anybody, because I use to be one of those that would rather sit in front of a T.V. then get up and do some type of exercising.      

However, there isn’t but one way of doing it, and that is getting up and doing it.  You have to get your mind right people, you need to get in that state of mind that nobody is going to stand in your way, and you welcome all challenges.  

Once you have your mind right and you know you are going to be dedicated, then the next thing you need to do is find a team.  What I mean by that is find some people that are willing to go that extra mile or give you a kick start when you just don’t feel like going. 

No one has ever accomplished their goals by themselves, I don’t care what anyone tells you, somebody helped them along the way in some shape or form.  It’s like that in all walks of life and this is no different than any other situation.

OK, now that you have your team in place, it’s time to pick out the type of exercise program that is going to work for you.  It’s very important that you pick the right program for you because you want it to keep you going not burn you out.

Now let’s look at a few exercises that could help you lose that belly fat.  Swimming, this is often overlooked because most people think of it as just a casual thing to do.  You would be surprised at how fast you could get that belly in shape by swimming.  You use every muscle in your body which makes you work harder and it burns that fat.      

Jogging, start out light, let’s say 10-15 minutes a day  then just keep moving your time on up.  Here is one that everyone knows, and it is the most used way to get rid of belly fat….. Crunches.    

That’s right, get you a mat and get started with those crunches.  The good thing about crunches is that there are different techniques one could use to work on every angle of your abdominal area.     

If you were to implement just two of those exercises into your daily routine then you will shed that belly fat quicker than you can blink.

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

–Nigel

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Abdominoplasty Procedure – Mini Tummy Tuck

Posted by Nigel Jeal | Posted in Articles, Health | Posted on 05-10-2012-05-2008

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A friend of ours wants to have an abdominoplasty procedure done. When she first told us about this, all we could do was look at each other. Afterwards, when we were by ourselves and were able to discuss it more, I made the comment that I thought she was nuts to want to have anything done.

Why? Because she weighs about 100 lbs soaking wet and works out like a fiend every single day. How could she possibly need to have a tummy tuck? Well, I was wrong to jump to any conclusion like that. She explained at a later date that even though she works out like a fiend, she is still getting older and the skin around her middle is starting to get saggy. It is because she works out so diligently that she wants to continue to look her best.

Can’t blame a woman for that now can you?

The procedure she will have is called a mini-tuck where an incision is made, minimal liposuction performed if any is needed, and the skin tightened, then stitched closed. The belly button does not require relocation with a mini-tuck. A drain tube is inserted into the incision to drain excess fluid. The lower abdomen is then wrapped with a compression dressing. Pain control using a prescribed narcotic or, if the pain is minimal, then over the counter pain relievers may be used. Recovery time is 2-3 weeks with a mini-tuck.

So, I learned my lesson. I learned that even someone who is in great shape and has incredible muscle tone can still be in need of firmer skin in certain areas of her body.

I have another friend who had an abdominoplasty procedure after having two pregnancies which resulted in two very big babies, 10 lbs and 11 lbs, respectively. She lost all the baby weight but since both the babies had to be taken Cesarean and were so big to begin with she ended up with a lot of excess skin in that area and she was told the muscles of her abdomen would never recover.

Obviously, the procedure she had done was a full tummy tuck which involved “baseball stitching” the damaged muscles, removing any fat remaining with liposuction, stretching the skin taut, trimming off the excess, relocating the belly button and closing the incision. Drain tubes were inserted to help keep fluid from accumulating and aid recovery. The area is then wrapped tightly with a compression dressing to help support the muscles. A narcotic analgesic will be prescribed to control the pain and discomfort associated with the procedure. Recovery time is approximately six weeks with a full tummy tuck.

So, if you are looking for a toned, flat belly, check out board-certified plastic surgeons in your area and call for a consult. Ask what your options are and if they think you are a good candidate for surgery. You may find that you are making one of the smartest decisions you have ever made in your life. Just think, no more battle of the bulge!

Although not recommended as a substitute for a weight loss or diet regimen, an abdominoplasty procedure can help correct the problem areas left behind when all is said and done.

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

–Nigel

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How Do You Lose Belly Fat – Right Approach To A Flatter Stomach

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 13-09-2012-05-2008

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Losing weight is one thing, but there is a more specific question that a lot of people have: How do you lose belly fat? all different kinds of secrets, hints, tips and techniques have been put forth; some by qualified medical professionals, and others by people who don’t have any real understanding of the issue. In other words, it can be difficult to learn what the truth is about losing belly fat. Not to worry, we will take a look at what’s true, and get you well on your way to a flatter tummy.

Let’s face it, a flat, firm stomach is considered as a sure sign of sex appeal. However, medical research has also shown that getting rid of abdominal fat is a strong indication of a longer, healthier life. See, even though you are probably well aware that carrying too much fat on your body isn’t good for you, where you carry it has an effect on your health. Those who have the most fat in their abdomen have increased risk of diabetes, heart disease and other conditions than those who have extra fat in their thighs, hips and buttock.

It’s not going to shock anybody to hear that the best way to lose belly fat is through eating right and regular exercise. Plus, there is an ever-increasing amount of data pointing out that the fastest way to get rid of the fat around your tummy is by combining aerobic exercise and weight training.

One particular study kept tracked of thirty overweight women for a period of six months. Each was assigned to one of the three following groups: aerobic exercise, combined exercise, or the control group. The first group did a sixty minute cardio workout for six days per week. The second group did cardio exercises three days a week and weight training three days a week (alternating days for each). The control group made no changes.

After the six month study period was over, the researchers had their results. The women in the aerobic exercise only group had lost 23 cm of subcutaneous fat in their abdomens; not bad. But the group that combined cardio and weight workouts lost close to 62 cm, nearly triple the amount of the aerobic only group! When it came to measuring visceral fat in the abdomen, there was a marked improvement as well. Where the aerobic group lost 82 cm, the combined lost 93 cm. As expected, the control group showed no statistical change.

What does this research mean for those that want to get rid of their belly fat? It means they need to get moving. But exercising harder is only part of the bigger picture. You also need to exercise smarter. In this case, that means alternating days of aerobic workouts with days where you focus on weight training. But the real key isn’t just the exercise, it’s burning more calories than you take in.

To lower your total amount of body fat, and thereby a flabby tummy, you need to right, too. The main thing you have to be able to do is maintain your muscle mass, this requires protein. Then 20% to 30% should come from predominantly healthy fats. Finally, the rest of your diet can be rounded out with carbohydrates. Again, remembering to eat fewer calories than you’re able to burn.

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

–Nigel

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Take This Very Seriously

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 04-09-2012-05-2008

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By Craig Ballantyne, CTT
Certified Turbulence Trainer

Earlier today I was invited to do another Tough Mudder.

I laughed. I’m done with those.

Listen, they are fun and rewarding, don’t get me wrong.

But I’ve done two and training for them/recovering from them are getting in the way of my REAL goals.

If life is getting in the way of your REAL GOALS, you know how I feel, right?

Time to prioritize.

There are only 4 months left in 2012. About 120 days. Not much time to reach those big goals you set on back on January 1st, 2012.

Fortunately, I have the solution for you.

The 15th Turbulence Training Transformation Contest starts TODAY and ends in December. This is the SPARK you need to change your body and your life.

What do you have left in you for 2012?

What is there still to accomplish?

Think dammit, and take this very, very seriously.

This is your life. And “life is not a dress rehearsal”, as author Rose Tremain once said.

Stop paying lip service to your goals. Stop daydreaming about your dreams.

Start living as if they really mattered. Today. Right NOW.

“We are entering the last few months of 2012. That means if you lose 1-2 lbs on average of fat per week, you could be as much as 32 lbs lighter by Christmas. Now that’s a cool Christmas gift to yourself. Something to think about.” – Mike Whitfield, Certified Turbulence Trainer

We are running out of time in 2012, but…

…on the other hand, ANYONE can commit to 12 weeks of transformation. It’s ONLY 0.3% of your life. And surely you can commit to 0.3% of your life to completely transform your body and your life, right?

When you look at it that way, it’s simple. Fat loss is not easy, but it IS simple when you follow a proven plan.

Join the 15th TT Transformation Contest and you could even win $1000 of my money just for losing your belly fat, getting ripped abs, and sculpting your arms.

=> http://tinyurl.com/9x539gf

Imagine…just 12 weeks from now, you’re leaner, healthier, more energetic, sexier, more confident, and in line for a chance to get $1000 from me. Pretty cool, huh?

That would make for best Christmas ever. Even better than that time you got a BB gun and almost shot someone’s eye out.

So seriously…

Stop paying lip service to your goals. Stop daydreaming about your dreams.

Start living as if they really mattered. Today. Right NOW.

Let’s do this.

Let’s TRANSFORM your body and life. Starting today.

I need you. I need you to be part of my 1 Million Transformation Mission because I’m running out of time on my goals.

We’re in this together.

Let’s go.

“Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.” – Dale Carnegie

=> http://tinyurl.com/9x539gf

Let’s get busy.

Time to change,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – More of today’s Kickbutt Mindset Tips…

“The best years of your life are the ones in which you decide your problems are your own. You do not blame them on your mother, the ecology, or the president. You realize that you control your own destiny.” – Albert Ellis

“Let no act be done without a purpose.” – Marcus Aurelius

PPS – Enough is enough…

It’s time to take action.

Join the 15th TT Transformation Contest today

You can make huge changes before the end of 2012.

I believe in you.

=> http://tinyurl.com/9x539gf

How To Lose Your Belly Fat

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 20-08-2012-05-2008

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Many people struggle with stubborn belly fat. It can be difficult to figure out how to lose your belly fat; doing so takes time and effort. There is no easy solution – belly fat must be removed one pound at a time through exercise and diet.  There are three components to losing your belly fat: aerobic exercise, reduced calorie intake, and abdominal exercises. Combine these components for an effective weight loss plan by following these steps.

To begin to lose your belly fat, you should adjust your diet.  High fat, high calorie foods are a thing of the past. Take the time to clean out your cabinets and refrigerator – remove any of these types of foods from your home. If you keep them around, you’ll eat them. Consult your doctor or fitness trainer to determine an appropriate amount of calories for weight loss, and stick to this program. This reduced calorie diet will help prevent new belly fat from building up.

Next, you need to begin an aerobic exercise program. Find a heart -pumping exercise that you enjoy, and incorporate it on a daily basis. You can do different activities each day if you are easily bored. Be sure, however, to exercise for at least 30 minutes per day. Your body burns energy from sugar for the first 10-15 minutes that you exercise. Only after that does it begin burning the fat around your middle. The more cardio you do, the more fat you will burn; it’s a simple equation.

After you have begun to lose your belly fat, you’ll want to begin a series of abdominal exercises. These exercises will strengthen your muscles and lead to a lean, toned look. You can do these before you lose the fat, but you won’t see any real results until you’ve lost the necessary weight. Six pack abs do you no good if they’re buried under excess layers of fat!

If you dislike the way your body looks, you now know how to lose your belly fat. Take the time today to begin to work towards better health. Consult your doctor and develop a diet plan that works for you. Begin to incorporate aerobic exercise into your daily schedule. As you lose weight, add in some abdominal exercises. You’ll soon have a physique you can be proud of, and you’ll be able to kiss your belly fat goodbye!

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

–Nigel

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Trainer Reveals Exercises That Don’t Work

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 22-07-2012-05-2008

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Once in a while I workout at an old school gym.

Some workouts are pointless. But to my surprise, I still see men and women doing useless, ineffective exercises while they try to burn off their belly fat, lose inches from their waists, and tone their muscles.

All you need are the basics. Be consistent, stick with what is proven to work, and don’t waste time in the gym. An exercise session should take much less than an hour to finish. And you only have to exercise hard 3 days per week, not 6 or 7.

Don’t use these exercises, they aren’t worth it…

1) Broomstick Twists

You know this classic move, put the broomstick across your shoulders and rotate side to side, with the hopes it will whittle your waist down inch by inch.

But to what should be no one’s surprise, this doesn’t work. The broomstick exercise will not help you. If you really want to lose belly fat, you have to do a lot more than that.

A better option: Hard cardio, and preferably interval training, is the best way to lose stomach fat.

2) Triceps Exercises

If you’re a competitive bodybuilder, than triceps and biceps exercises are fine to have in your program. But if you are a busy man or woman that needs more results in less time, doing any type of isolation exercise (such as triceps kickbacks) is a waste of your precious time.

A better option: Any type of pushup. From kneeling pushups to close-grip pushups (where your hands are about shoulder-width apart), you’ll get so much more benefit to the rest of your body and to your fat burning, body- sculpting program if you choose pushups over triceps exercises.

3) Exercises Standing on a Ball or Other Gadget

Lots of trainers are asking their clients to perform traditional exercises while standing on balls, half-balls, and inflatable disks, but I know this is not only a waste of time, but also dangerous! You better not crash from standing on the ball. Could you imagine trying to rationalize that in court?

Regardless, you will get stronger and even improve your balance more by training traditional exercises standing on the floor. Strength is the key to any gains in balance, fat loss, and muscle mass. By doing exercises on a wobbly surface, you reduce the strength gains and therefore all the rest of the benefits.

I know you will get great results if you use total body exercises.

The best fat loss program is the Craig Ballantyne Turbulence Training fat loss system. His fat burning exercises help you lose weight in short workouts.

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

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

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3×5 Bodyweight Circuit Workout

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

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

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

No! Here’s why…

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

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

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

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

Here’s what he did…

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

– Start with a general bodyweight warm-up circuit.

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

– Rest 60 seconds after completing each circuit.

– Go through each circuit once.

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

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

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

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

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

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

Burn fat and build muscle at the park,

Nigel

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

…don’t panic.

You can do these workouts inside.

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

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

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Ultimate No-Equipment Workout

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

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By Craig Ballantyne, CTT
Certified Turbulence Trainer
http://tinyurl.com/5tm8lgd

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
http://tinyurl.com/5tm8lgd

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
http://tinyurl.com/5tm8lgd

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
http://tinyurl.com/5tm8lgd