Fitness Expert Reveals New Workout that Boosts Metabolism for Up to 40 Hours

Posted by Nigel Jeal | Posted in Articles, Cardio, Interviews | Posted on 05-09-2013-05-2008

0

Today, I’ve got something very special for you…

An exclusive interview with my friend and world-famous fitness expert, Craig Ballantyne.

In this shocking new interview, Craig reveals the truth about cardio.

Plus, he delivers the latest scientific research showing that you can burn an extra 450% more calories by using a specific type of short, burst workout.

Let’s get right into this incredible interview.

1. What is the biggest mistake you’ve seen people make when they get started on a program for losing fat?

Answer:
Great question.

It’s heartbreaking really, but every day I see so many busy men and women chained to the treadmill and elliptical cardio machines. Unfortunately, that doesn’t get them any results. And each week they come into the gym looking the same – or in many cases, worse.

It’s really sad because I know these folks have families, friends, and hobbies that they’d rather be spending their time with. But I know they are bothered about their stubborn belly fat, and so they continue to come back to what I call, “The Cardio Confessional” where they pray that results will come (although they never do).

Study after study proves that cardio just doesn’t work for weight loss. A moderate amount of this type of low-intensity exercise is fine for your health but it is absolutely worthless if you want to lose belly fat.

2. Really?  Cardio is that bad for you?  Why is that?

Answer:
Yes, it’s the truth all right, the politically incorrect truth, too. I say that because many fitness companies survive only because they are able to sell the Cardio LIE to gym members or to folks buying an expensive treadmill, bike, or elliptical machine for home.

If everyone knew that, a LOT of gyms would go out of business, and equipment manufacturers too.

What most folks don’t know is that cardio machines dramatically over-estimate the number of calories burned in an exercise session. According to Shape magazine, the elliptical machine is the worst offender, over-estimating the number of calories burned per workout by a whopping 42%!

That’s borderline criminal. It’s like having the speedometer in your car tell you that you’re going 30 miles per hour when you’re actually going 60. It’s extremely dangerous.

That’s just one reason you’re not losing weight despite the hours that you exercise each week. Cardio also increases your appetite and doesn’t give you a post-workout afterburn (I’ll explain the importance of this amazing effect in a moment.)

It’s just not fair. And that’s why so many folks struggle. Not to mention the fact that doing the same long, slow exercise sessions every day can cause knee pain, back pain, loss of muscle, and accelerated aging.

Cardio has about 10 strikes against it. It should have been called out a long time ago!

3. What should people do instead of cardio, is there another type of workout that’s more effective?

Answer:
That’s your best question yet, and brings us to the actual science of fat loss.

According to researchers from all over the globe, including America, Britain, China, Japan, Australia, and Canada, the best way to exercise for fat loss is to use short, burst workouts. These workouts cause the “afterburn” effect in your body, elevating your metabolism for almost two days after each short exercise session. It’s like doing three or four workouts at once, but in half the time of a single cardio session.

These unique short burst workouts do NOT require any fancy equipment. You can do them in just a small space in your living room, basement, garage, or even a mega-busy commercial gym.

In fact, I created a 16-week program (that also delivers an additional 8 weeks of beginner and intermediate workouts) to help busy men and women lose fat fast – while building muscle, too, if
that’s their goal.

I call this trademarked system, Turbulence Training.

And a new study recently proved that these short, under-30 minute workouts can help you boost your calorie burning by over 450% compared to a normal workout.

Italian researchers put subjects through a one hour traditional weight training workout or a 22-minute high-intensity interval resistance workout (like you would do in Turbulence Training).

The traditional workout increased 22-hour post-workout afterburn by only 98 calories. But the high-intensity interval resistance workout boosted afterburn by over 450 calories!

That’s the power of using short, burst workouts to burn fat, and why you don’t need to exercise as much when you are using the Turbulence Training System to transform your body.

(Reference: J Transl Med. 2012 Nov 24;10:237.)

4. How does Turbulence Training Work?

Answer:
Now we’re really diving into the good stuff.

When you do Turbulence Training, you’ll exercise in a short, burst style with an increased intensity. You’ll do total body movements using your bodyweight or a set of dumbbells (these are cheap and easy to store at home).

You’ll also use my trademarked secrets to cut the workout time by increasing exercise density.

If you’ve done a typical workout advertised in a fitness magazine, you’ve probably taken long breaks between exercises, but you won’t with Turbulence Training. Instead, you’ll use my secret method of combining exercises so that you end up getting the power of 10 (yes, 10!) workouts in one.

It all adds up to quick results in minimum time and minimum space, without having to invest in an expensive gym membership or fancy, large machines that end up doubling as clothes racks in your home (because you can’t stand using them).

5. It really only takes 90 minutes per week to get amazing results? How is that possible?

Answer:
This is a great question to let me sum everything up. You’ve learned a lot in this interview, discovering that cardio doesn’t work for fat loss, and that gym machines “lie” to you by over-estimating the number of calories you burn each session.

The end result with slow, boring cardio workouts done on a treadmill or elliptical machine is frustration, but not fat loss.

On the other hand, if you switch to short, burst workouts, that can be done at home or in a gym with minimal equipment – and much less time – you’ll triple or quadruple your fat burning results and you will benefit from the afterburn effect to boost your metabolism for up to 40 hours after your workouts.

And by taking the science one step further and using my trademarked, unique exercise system, you’ll be able to lose fat in just three fast, fun, and effective workouts of only 30 minutes per week.

That’s 30 minutes from start to finish, too. There’s no hidden extra warm-up or cool-down in there. You’ll finally be able to lose 10, 20, even 30 pounds or more of fat in just a few weeks with this approach.

I guarantee it and urge you to take advantage of my new follow-along workout video system on sale this week. You’ll get a done-for-you exercise plan that you can do at home to lose belly fat starting immediately. And you’ll save a lot of money with this special, limited-time offer.

Get your fat burning workout videos and program right now

And you’ll finally be able to get the results you want – and deserve.

Double Your Fat Loss And Get Six-Pack Abs With A Cutting Edge Twist To Metabolic Hybrid Workout

Posted by Nigel Jeal | Posted in Abs, Articles, Fitness | Posted on 17-06-2013-05-2008

0

Today, I’ve got some exciting news about Craig’s new TT Grindhouse program.

But wait! It gets even better…

…Craig has allowed me to share one of the workouts with you, so let’s get straight to it.

We’re going to start with the 3 best dynamic bodyweight ab exercises. No weights needed.  They’ve even been put together in one circuit in this latest and greatest fat burning program (you’ll see them from 2B-2D).

Here’s the workout, called “#RiseandGrind“:

Day 3 – Workout B – #riseandgrind

Start with the general bodyweight warm-up circuit.

Specific Warm-up Sets:

Do 1A with 50% of normal weight for 8 reps.
Do 1B and 1C for 3 reps each.

Rest only where stated.

1A) Deadlift – 20 reps (2-0-1-0)
1B) Prisoner Squat Jump – 6 reps
1C) Pike Pushup – Max Reps (2-0-1-0)

Rest 30 seconds and repeat 2 more times.

2A) Bodyweight Bulgarian Split Squat – 15 to 25 reps per side (1-0-1-0)
2B) X-Body Mountain Climber – 20 reps per side (1-0-1-0)
2C) Power Wheel Rollout or Stability Ball Rollout – 20 reps (3-0-1-0)
2D) Stability Ball Jackknife – 20 reps (1-0-1-0)

Rest 30 seconds and repeat 2 more times.

Then you’ll finish with a Metabolic Conditioning circuit (only found in the TT Grindhouse manual deal here).

Why are those the 3 best bodyweight ab exercises?

Well, first, for beginners, you still need to master the Plank, Side Plank, and Bird Dog exercises. Those are the 3 best ab moves if you are just starting out. You need to be able to hold a Plank for 2 minutes straight, and a Side Plank for 60 seconds on each side. If you can’t pass both of those tests, spend more time on the basics.

But if you are ready to hit your six-pack abs even harder, we want to go with the “Stretch & Contract” system found in my top 3 dynamic ab moves.

First, the best of the 3 is the Rollout move. You stretch your abs on the way out, and contract them hard to return to the start position. But unlike with sit-ups and crunches, you do NOT round your low back – and therefore you protect your low back from injury.

But to add a twist to this circuit, I put the Rollout second in order. We’ll pre-fatigue the abs with high-rep X-Body Mountain Climbers that work your abs in stability (like a Plank) and your obliques with the cross-body movement of your knee.

To make that move even harder, you can put your feet on a ball or in TRX straps. You might need to do fewer reps if you use the advanced version.

Finally, we close out the circuit with the Stability Ball (or TRX) Jackknife. Your abs are stretched out in the plank position, and then you contract from the lower portion of your abs to bring your knees to your chest.

The X-Body hits the obliques.

The Rollout hits the six-pack with the Stretch & Contract system.

The Jackknife works from lower abs up to the top.

Boom goes the six-pack dynamite!

You’ll love that circuit.

Get the full TT Grindhouse program here for just $9

Have an amazing week,
-Nigel

PS. Don’t just take my word for it, check out these success stories…

“I just did workout B and it is one of the toughest TT workouts
I’ve ever done. My legs are still burning more than 2 hours later!
The 25 per side Bulgarian Split Squats followed by the 3 high rep
ab exercises was so hard, and then that 3rd superset w/2 high rep
burning leg exercises was crazy to get through. I’m proud to say I
did each and every rep.” – Anna Dormar

“Workout B could be in and of itself the reason to seek out (if you
haven’t already) or continue utilizing CB’s workouts. Kicked my
butt, but really loved it. Tough, tough, tough…” – Bill Steeler

“Workout C is a fantastic end to the week! Got the whole body fired
up with the first couple of circuits and that very difficult push-up
test. Then finished off with the Meathead grinder circuit for the
shoulders and arms. Haven’t done 21’s in years Great Pump! To
anyone in the TT contest, this would make a great last months
workout to put the finishing touches on your physique come contest
entry time.” – John McGovern

The Ultimate Bodyweight Workout

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 27-05-2013-05-2008

0

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

3 Workout Mistakes in Fat Loss Programs

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 27-11-2011-05-2008

0

Are you making these common mistakes that often RUIN people’s well-meaning, yet fatally flawed workouts?

Mistake #1 – Using a Traditional, Ineffective Warm-up

Unless you struggle with nagging injuries – and I realize many folks do – you shouldn’t be wasting your precious time by spending 5-10 minutes on a cardio warm-up. It does nothing for you.

Eliminate it and use a bodyweight circuit warm-up instead, such as bodyweight squats, stick-ups, mountain climbers, prisoner lunges, and pushups.

Mistake #2 – Using Traditional Straight Sets for Resistance Training

If you get your program out of old-school magazines, it probably recommends “straight sets” – meaning you do a set, then rest a long time, then repeat the set, etc.

But eye-opening new research shows that non-competing superset training – there you use “opposing muscle groups” in alternating exercises – BOOSTS your metabolism more than traditional straight sets. (Reference: J Str Cond Res 24:4 2010)

And again, the short burst fat loss workouts you’ll find online fix this mistake – by using non-competing supersets and tri-Sets (three exercises) to boost metabolism.

Mistake #3 – Using Traditional Slow Cardio

I won’t bore you with the research I’ve discussed time after time showing you that cardio is inefficient and ineffective for fat loss.

Needless to say, you’ve probably learned the hard way that cardio doesn’t work. After all, you probably found the short, burst workout system when you were looking for something that worked better than cardio.

And that “something that works better” is interval training, as well as metabolic resistance training. And you’ll find an approved metabolic resistance training circuit that will knock your fat loss results out of the park when you do something like dumbbell squats paired with dumbbell chest presses, followed by dumbbell rows paired with hamstring curls.

Now go out there and burn it up with better workout strategies.

Get FREE instant access to more sample fat burning workouts at: http://www.TurbulenceTraining.com

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

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

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

Ditch The Old-School Thinking

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

0

By: Craig Ballantyne, CSCS, MS
http://tinyurl.com/3ul9n5z

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.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

http://tinyurl.com/3ul9n5z

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

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

0

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

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.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

http://tinyurl.com/67okce7

Cardio Can Kill

Posted by Nigel Jeal | Posted in Articles, Cardio, Diet, Fitness, Nutrition | Posted on 31-07-2011-05-2008

0

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

I’m not a big fan of long cardio, especially extreme bouts of cardio – i.e. running marathons.

Just this past weekend a 41-year old man died running one of the Toronto marathons. Last year, same thing. These are not the first, nor will they be the last men to die running a marathon.

And for what?

To run an irrelevant distance for no reason at all. I don’t see any logical reason for most people to run a marathon. Particularly when you are a 40-year old father of a young family. You can be fit and healthy with far less exercise time, as long as you train with far better exercise choices.

Sure, you can say you are pushing the boundaries of your human performance…but I doubt that is any consolation for the family of thes two men.

No matter how “type A” someone is, or how driven they are to perform in a marathon, simply being able to run a marathon proves nothing. And it can have disastrous consequences. Not too mention the many smaller negative consequences of:

a) A waste of hours of your life spent away from your loved ones while you pound the pavement

b) Sore knees, chronic back pain, and blistered feet

c) Money and time wasted in the physiotherapist’s office

d) An improperly trained body (i.e. weak back of the body, no upper body strength, overuse injuries)

e) A level of fitness that has limited carryover to real world needs (carrying groceries & other objects, outsprinting an attacker, manual labor, etc.)

So please, if you insist on running marathons, do yourself and your family a favor and:

1) Get a full physical from your doctor. This goes without saying for anyone on an exercise program over the age of 30, but running marathons is another reason not to neglect your physical exams.

2) Pay close attention to your body during the race. Wear a heart rate monitor, and exercise conservatively, drink the right amount of fluids (but not too much as that can be the cause of death in long runs), and just plain be careful. A marathon is hardly a reason to risk your life.

Now, here’s more bad news.

Cardio has been killing fat loss programs for decades.

Why?

Because almost all of the exercise science studies performed in the 70’s through the early 90’s were done on distance running.

From there we got the messages that:

i) To lose fat, you had to do long, slow endurance training. Clearly, we know this is false. Nutrition is the most important aspect of fat loss.

ii) That we should eat a high-carbohydrate diet. This message, while generally true for endurance athletes, was broadly applied to fat loss. So we were subjected to that hideous low-fat, high-carb phase in the 90’s where we were urged to eat Snackwell low-fat cookies with no regard to the sugar and calorie content.

iii) Beginners should get out on high-volume, walk-run programs. Now while it is important to get people out and exercising, high-volume activities for underprepared beginner muscles are going to cause injury fast. And that’s what happened to most people that tried to take up running.

iv) Too many cardio enthusiasts had the wrong mentality of, “If I go for a 5 mile run, I can have some juice and cookies as a reward”. Needless to say, that didn’t help anyone lose fat.

The end result?

This high-cardio, high-carb approach to fitness and fat loss left many men and women with thunder thighs, saddle bags, and chronic running injuries.

Fast-forward to this decade, and the mainstream media is finally starting to see the benefits of strength training and interval training for both fat loss and the cardiovascular system.

Not too mention people are finally getting their nutrition right. And it’s so simple:

– lots of fruits and vegetables (rarely does anyone get enough)
– lean protein
– healthy fats
– fiber-rich low-glycemic carbohydrates

Dr. Chris Mohr gives dozens of options for each in the TT Fat Loss Nutrition Guidelines.

So eat right, train right, and be safe.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. Okay, so you don’t want to give up running?

At least train your body correctly with Turbulence Training. It trains the muscles that running neglects, and promises to put more power into your hill running.

http://tinyurl.com/67okce7

Toning, Light Weights, & High Reps

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness, Nutrition | Posted on 30-07-2011-05-2008

0

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

I guess you could say it is my mission to show people the
value of intense strength training for fat loss.

Every month more research comes out to support intense training over slow cardio, and light weights. And each week, in real-life, more and more men and women (yes, women too!) see the benefits of pushing themselves with strength training.

The evidence from research and real-life continues to pile up that you need to put down those light weights and cut out those high reps.

Take really light weights, add in isolation exercises, and repeat
for a large number of reps. Do this for 3, 6, or 12 months, and
you’re guaranteed to have the same physique you have today. This approach just does not work.

You need to step out of your comfort zone with strength training.

Research has shown using a weight that enables only 8 reps per set results in a greater post-exercise metabolism than using a weight that allows 12 reps per set. And this was in women! So lifting challenging weights is not just for men, but also for the ladies.

Another research study showed that a 30-minute, hard total-body strength training session can boost metabolism about 36 hours. You just don’t get that from slow cardio or light, “toning”
isolation exericses, I’m sorry to say.

But what if you are worried about “bulking up”? Just do one or two sets of 8 reps per exercise, rather than three or four.

Bodybuilders know that high-volume training builds muscle. But if you don’t want massive amounts of muscle, just don’t do a lot of volume. That’s just one of the reasons I don’t use bodybuilder
workout programs for fat loss.

Another way to avoid “bulking up” while still boosting your
metabolism is to use more bodyweight exercises.

As for exercise choice, say goodbye to biceps curls, hamstring
curls, and triceps kickbacks. Seriously, I couldn’t think of a more
useless exercise for a fat loss program than triceps kickbacks.

Stick to full body movements. Use squats, lunges, split squats,
pushups, chinups, rows, etc.

Remember, you don’t have a lot of time to workout. So you can’t be doing bodybuilding splits from the 80’s that call for three
exercises for the long head of the triceps, and two exercises for
each of the anterior, medial, and posterior deltoid.

That’s just not possible in the real-world. A pushup trains almost all those muscles, and more. It works your abs, chest, triceps, and shoulders. That’s the type of exercise that is going to help you get more fat loss results in less workout time.

I train in the concept of a short time frame. That is, anyone that
wants to use my programs has less than 3 hours per week to devote to structured exercise. So there just isn’t much room for isolation training in that time frame.

But training should be fun too, and adding some curls as a reward for completing a hard workout is fine, but only if you want to. You don’t need those types of exercises to get results.

But remember, isolation exercises are not actually going to
burn fat, but they can build muscle and help you sculpt your body. Here’s the list of methods that lead to fat loss, in order of
importance:

i) Nutrition
ii) Burning calories with interval training
iii) Burning calories due to an increased metabolism from interval training and strength training (with multi-muscle movements)

As long as you understand that nutrition is the most important
factor in fat loss, and that strength training is essential for
sculpting your body, than you will have realistic expectations of
success – based on how well you commit to each process.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

http://tinyurl.com/5tm8lgd