Fat Loss Tips

Fat Loss is not difficult IF your technique works.

There are a lot of fat-burning myths floating around the media and the gym. The Know vs. Doing usually separates myth from reality.

If Fat Loss was common knowledge everyone would be slim and sexy.

Top 5 Fat Loss Tips

By: Craig Ballantyne, CSCS, MS

Turbulence Training Program

Men’s Fitness magazine recently asked me for 3 of my best fat loss secrets.

Since most times the magazines just don’t have enough space to run my full tips, I thought I’d give you a more detailed explanation of my secrets here (plus a few bonus tips that I didn’t send to the magazine).

 

Fat Loss Tips Secret #1

Focus on burning carbohydrates, not fat, during your fat-loss workouts.

Sounds backward, right?

But not when you look at how I structure my workouts.

Remember that Turbulence Training focuses on resistance training and interval training.

Both of these use carbohydrates as the main source of energy.

So it’s obvious the workout is designed to burn carbohydrates during the training session.

I have no interest in you trying to train in your “target heart rate zone” for fat burning (aka – the fat-burning zone).

The whole idea of a fat-burning zone is an over-simplified idea of how the body works during exercise.

Leave the inefficient fat-burning zone to the mis-educated trainers in the commercial gyms (that not surprisingly, also want to sell you a heart rate monitor so you can stay in your “fat-burning heart rate zone”).

If you want to get the most results in the least amount of time, focus on burning carbohydrates, not fat.

Why do my fat-loss workouts focus on burning carbohydrates rather than fat?

To burn more calories after the workout, that’s why.

 

When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights.

Alwyn Cosgrove calls this ‘afterburn’, and I call it ‘Turbulence’.

 

By any name, it gives you the same results – maximum improvements in your body composition (helping you lose fat while gaining muscle).

 

Fat Loss Tips Secret #2

Use a range of repetitions in your strength training workouts.

To train more muscle fibers and burn more carbohydrates, I have clients use a range of repetitions within the same workout.

My workouts now use 6, 8, and 12 reps per set to work the muscle the most effectively.

This will burn more carbohydrates and promote as much muscle growth as possible when you are keeping the calories low.

 

Fat Loss Tips Secret #3

Use the stationary cycle for interval training.

I choose the stationary bike for intervals whenever possible because cycling against resistance can help maintain muscle mass.

Cycling against a resistance also allows you to perform a large amount of mechanical work, and that is a key determinant of the Turbulence in my training.

But please note: I don’t use low-intensity, fast-pedaling ‘spinning’ intervals as I’m convinced that the hard, resistance-based intervals are more effective for fat loss.

My clients only cycle against a strong resistance in their intervals.

I like the bike, but there are many other ways to do intervals.

Use what works for you, but if you are at a plateau, try the bike.

 

Fat Loss Tips Secret #4

Increase meal frequency

Okay, so this isn’t a secret to anyone that has read about fat loss.

However, a 2005 study from the American Journal of Clinical Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.

Combine an increased meal frequency with an increased protein and fiber intake, and you’ll see your body composition improve rapidly.

If you need more nutrition help, then you’ll love the new Turbulence Training Nutrition Guide for Men & Women – written by Dr. Chris Mohr, Ph.D.

See below for more details…

 

Fat Loss Tips Secret #5

My Synergistic Turbulence Training Workouts

My Turbulence Training Fat Loss workouts are fast becoming the most effective way to burn fat, build muscle, and get lean.

The synergistic strength training-interval training workouts are efficient and effective – getting you in and out of the gym in under an hour.

Here are some tips that you can use for an advanced training phase

 

use these tips for 2 weeks then return to your normal training schedule:

1. Add 10 seconds to each interval but maintain the intensity.
2. Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening (if you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening)If you are advanced, you can use squats, pushups, and bodyweight rows for your circuit.If you are a beginner, you could use lying hip extensions, modified pushups, and stick-ups.
3. Add an extra set to each exercise in the first superset you do in each workout.

 

Again, use these three tips for an advanced fat loss period of two weeks, then return to a normal training schedule.

But always stick to the best fat-loss nutrition plan possible.

If you have any other questions, just let me know.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

 

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines.

His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.

For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment,
visit  The Turbulence Training Program