Wednesday, December 01, 2010
Friday, October 15, 2010
Sunday, May 30, 2010
The Ultimate Home Workout for Women
The Ultimate Home Workout for Women
Written by By Jeff Behar, MS, MBA
The following are a few simple exercises that you can do at home that require no specialized other than equipment that you may find around your home that you can do to tone up and look great!
The object of the workout should be intensity, so rest no more than two minutes at the end of each circuit before starting the next one.
Other tips: Perform 8-12 repetitions of each exercise (resulting in failure at the last rep), and work up to four to six complete circuits.
Now before you start, you should warm up properly and stretch. Warm-up exercises and stretching are essential to any workout. Both help prepare your muscles and joints for more intense activity. This helps prevent injury, as well as promoting circulation. Warm-up exercises should be done before stretching.
Warm-up exercises increase the temperature of the body, making the muscles more flexible and receptive to strenuous activity. Warming up should slightly increase the heart rate but not to the level experienced during your workout. The warm-up should be intense enough to increase your body temperature but not strenuous enough to cause fatigue. A rule of thumb might be to work hard enough to break a mild sweat.
The following home exercises represent a full range of workout activities. The arm, chest, and shoulder exercises emphasize biceps and triceps, among other muscle groups. The abdominal exercises strengthen the core muscles of the body, trimming your waist and improving posture. Leg exercises strengthen the muscles that allow you to run, jump, and climb stairs; these include the thighs, hip flexors, and quadriceps.
Push-ups
Start by lying face down on the floor with your hands approximately shoulder width apart. You may need to have your knees touch the ground until you can build up enough strength to perform the movement with your legs straight.
Push-up until your arms are straight, keeping you back and legs straight. This is the starting position.
Lower your body until your chest touches the floor at the bottom, and then return to the starting position.
Chair Dips
Position yourself between the chairs, supporting your weight on your hands and with your feet out in front of you.
Slowly lower yourself until your upper arms are parallel to the seat of the chairs
Hold in lower position before pushing back up until your arms are fully extended again.
Repeat for the desired number of repetitions
Close Grip Push-ups
Start by lying face down on the floor with your hands approximately four to six inches apart. You may need to have your knees touch the ground until you can build up enough strength to perform the movement with your legs straight.
Push-up until your arms are straight, keeping you back and legs straight. This is the starting position.
Slowly bend elbows and lower body to floor with the chest almost touching the hands. Remain in proper alignment with abdominals held in tight. Exhale on exertion.
Return to starting position.
Repeat for 8 - 12 times and then return to the starting position.
Lunges Wide Stance
Begin by standing straight, then step forward with one foot, leaving the other back.
Both feet should be directed straight with the toes facing forward. Take a large step.
Lower your back knee almost to the floor, and rise up again, concentrating on squeezing your buttocks to push yourself up.
Maintain your body in an upright position and avoid leaning forward.
Repeat this action to perform several repetitions, then again with the opposite foot forward.
Lunges Narrow Stance
Begin by standing straight, then step forward with one foot, leaving the other back.
Both feet should be directed straight with the toes facing forward, heels no more than 4 inches apart. Take a half step.
Lower your back knee almost to the floor, and rise up again, concentrating on squeezing your buttocks to push yourself up.
Maintain your body in an upright position and avoid leaning forward.
Repeat this action to perform several repetitions, then again with the opposite foot forward.
Make sure there is not too great a distance between your feet. Do not allow your front knee to go forward beyond your toes as you come down, and stop where your feel comfortable.
Step Ups
Stand just in front of the step, with your feet about shoulder-width apart. You can place your arms down by your sides or on your hips, whichever is more comfortable.
Step up onto the step with one leg in a steady and controlled motion, pulling you up onto the step.
Pause momentarily with both feet up on the step.
Step down off the step with your opposite foot and then follow with the other foot, returning to the starting position.
Repeat this action, alternating the leading leg each time.
Repeat for a total of 10 to 20 times per leg.
Calf Raise
Stand with your toes of one leg on the edge of a step (your other leg should be up, feet back against buttocks.
Push up with your toes and get a full extension in a controlled motion.
Pause momentarily.
Lower back to the stating position.
Repeat this action for a total of 10 to 20 times per leg.
Squats
Position your feet flat on the floor, about shoulder width apart (toes slightly turned out)
Keep the abdominals tight and the lower back straight and your head up.If you wish you can hold onto something to give you some support, i.e. a desk.
Slowly descend until the thighs are parallel to the floor, hold for a second, then push back up to the starting position
Maintain the body in an upright position and avoid leaning forward.
Always inhale your breath on the way down, and exhale as you stand up.
Single-Leg Lunge
This exercise targets the Glutes, Hamstrings, Quadriceps, and Core.
Stand in a lunge with left foot in front, knees bent and left thigh parallel to floor.
Lean forward from hip, then straighten left leg, extending right leg behind you 45 degrees.
Return to start.
Complete 10 - 20 reps on each leg.
Pigeon Squats
Position your feet flat on the floor, about 6 inches apart (toes slightly turned in).
Keep the abdominals tight and the lower back straight and your head up. If you wish you can hold onto something to give you some support, i.e. a desk.
Slowly descend until the thighs are parallel to the floor, hold for a second, then push back up to the starting position.
Maintain the body in an upright position and avoid leaning forward.
Always inhale your breath on the way down, and exhale as you stand up.
Calf Raise
Stand with your toes of one leg on the edge of a step (your other leg should be up, feet back against buttocks.
Push up with your toes and get a full extension in a controlled motion.
Pause momentarily.
Lower back to the stating position.
Repeat this action for a total of 10 to 20 times per leg.
Chin-ups
Note: For this exercise you require suitable overhead support, such as ceiling rafters in a garage or the molding of your doorframe. (There are also commercially available pull up bars that fit within a doorframe available).
Stand on a chair or ump up to grasp the bar, with your hands positioned shoulder-width apart and with an underhand grip.
Start in the hang position below the bar.
Slowly raise your body until your chin reaches the bar level.
Pause a moment before slowly lowering yourself back to the starting position.
Bent Over Row
Stand next to a sturdy bed or another flat surface that will provide a good support.
Place your left hand and left knee onto the flat surface
Hold onto the weight in your right hand. A bag of potatoes or other weighted option can work if weights are not available.
Slowly bring the object up to the side of your chest, keeping your back straight.
Lower the weight back down to straighten the arm.
Repeat this procedure, concentrating on utilizing your back muscles.
Switch over and do the exercise with your left arm.
Side Laterals
Straddle a flat bench and grasp a weight in each hand allowing the dumbbells to hang down at your sides with your palm facing in toward your body.
Next, simultaneously raise the dumbbells by bringing the backs of your hands to the ceiling, keeping your arms as straight as possible throughout the movement.
Bring your arms to a point that is parallel to the floor, hold for a one-count and return to the start position and repeat for 8 to 12 repetitions.
Shoulder Press
(use a bag of potatoes or rice for weight if you do not have dumbbells available).
Position yourself on a chair to support your back set firmly against the pad.
Press the barbells up over your head and return to the start position allowing the barbell to come down in front of you just below your chin. Repeat this movement for 8 to 10 repetitions.
Bicep Curls
Position two dumbbells to sides, palms facing in, and arms straight.
With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder.
Lower to original position and repeat with opposite arm.
Repeat this movement for 8 to 10 repetitions. Continue to alternate between sides.
Leg Raises
Leg raises place primary stress on the lower half of the rectus abdominis although the muscle fibers of the upper rectus abdominia are recruited as well. Secondary stress is also placed on the intercostal muscles. Because this movement works the hard to work lower abs you want to do this exercise before crunches.
Lie on your back on an inclined ab board with your head toward the raised end.
Grasp the end of upper bench with your hands to stabilize your body.
Bend your leg 15-20 degrees or until you feel your back relax.
Use your abdominal muscles to raise your feet in an arc to a position directly above your head.
Drop your feet in a return arc until they clear the bench.
Repeat until failure (get 15-25 reps).
Reverse Crunches
Reverse Crunches are a great exercise for working the lower abs.
Lie flat on your back with legs extended.
Raise your legs into an L position with your abs. You can flex your knees a bit.
Lower them to almost floor level and raise again.
Keep going until failure.
Roll up Crunch
Targets: Rectus abdominis (the "six-pack" muscle). 30 percent more effective than the standard crunch because the move challenges your abs through a fuller range of motion, recruiting more muscle fibers.
Lie back with legs straight and arms extended above head next to ears.
Bring arms forward, tilt chin down, and slowly curl upper body up, reaching hands to toes.
Repeat 15- 25 times.
Bicycle Crunch
Targets: Upper Abdominals, Obliques, And Hip Flexors.
Lie back with legs straight and arms extended above head next to ears.
Bring arms forward, tilt chin down, and slowly curl upper body up, reaching hands to toes.
Repeat to failure.
Follow this workout two or three times a week, with at least a day between workouts for recovery and you will look great in no time!
About the Author
Jeff Behar, MS, MBA Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, disease prevention, weight loss, nutrition, anti aging and alternative medicine. Jeff Behar's work also often appears in several of the major health and fitness newsletters, health and fitness magazines, and on major health, fitness, and weight loss websites.
Written by By Jeff Behar, MS, MBA
The following are a few simple exercises that you can do at home that require no specialized other than equipment that you may find around your home that you can do to tone up and look great!
The object of the workout should be intensity, so rest no more than two minutes at the end of each circuit before starting the next one.
Other tips: Perform 8-12 repetitions of each exercise (resulting in failure at the last rep), and work up to four to six complete circuits.
Now before you start, you should warm up properly and stretch. Warm-up exercises and stretching are essential to any workout. Both help prepare your muscles and joints for more intense activity. This helps prevent injury, as well as promoting circulation. Warm-up exercises should be done before stretching.
Warm-up exercises increase the temperature of the body, making the muscles more flexible and receptive to strenuous activity. Warming up should slightly increase the heart rate but not to the level experienced during your workout. The warm-up should be intense enough to increase your body temperature but not strenuous enough to cause fatigue. A rule of thumb might be to work hard enough to break a mild sweat.
The following home exercises represent a full range of workout activities. The arm, chest, and shoulder exercises emphasize biceps and triceps, among other muscle groups. The abdominal exercises strengthen the core muscles of the body, trimming your waist and improving posture. Leg exercises strengthen the muscles that allow you to run, jump, and climb stairs; these include the thighs, hip flexors, and quadriceps.
Push-ups
Start by lying face down on the floor with your hands approximately shoulder width apart. You may need to have your knees touch the ground until you can build up enough strength to perform the movement with your legs straight.
Push-up until your arms are straight, keeping you back and legs straight. This is the starting position.
Lower your body until your chest touches the floor at the bottom, and then return to the starting position.
Chair Dips
Position yourself between the chairs, supporting your weight on your hands and with your feet out in front of you.
Slowly lower yourself until your upper arms are parallel to the seat of the chairs
Hold in lower position before pushing back up until your arms are fully extended again.
Repeat for the desired number of repetitions
Close Grip Push-ups
Start by lying face down on the floor with your hands approximately four to six inches apart. You may need to have your knees touch the ground until you can build up enough strength to perform the movement with your legs straight.
Push-up until your arms are straight, keeping you back and legs straight. This is the starting position.
Slowly bend elbows and lower body to floor with the chest almost touching the hands. Remain in proper alignment with abdominals held in tight. Exhale on exertion.
Return to starting position.
Repeat for 8 - 12 times and then return to the starting position.
Lunges Wide Stance
Begin by standing straight, then step forward with one foot, leaving the other back.
Both feet should be directed straight with the toes facing forward. Take a large step.
Lower your back knee almost to the floor, and rise up again, concentrating on squeezing your buttocks to push yourself up.
Maintain your body in an upright position and avoid leaning forward.
Repeat this action to perform several repetitions, then again with the opposite foot forward.
Lunges Narrow Stance
Begin by standing straight, then step forward with one foot, leaving the other back.
Both feet should be directed straight with the toes facing forward, heels no more than 4 inches apart. Take a half step.
Lower your back knee almost to the floor, and rise up again, concentrating on squeezing your buttocks to push yourself up.
Maintain your body in an upright position and avoid leaning forward.
Repeat this action to perform several repetitions, then again with the opposite foot forward.
Make sure there is not too great a distance between your feet. Do not allow your front knee to go forward beyond your toes as you come down, and stop where your feel comfortable.
Step Ups
Stand just in front of the step, with your feet about shoulder-width apart. You can place your arms down by your sides or on your hips, whichever is more comfortable.
Step up onto the step with one leg in a steady and controlled motion, pulling you up onto the step.
Pause momentarily with both feet up on the step.
Step down off the step with your opposite foot and then follow with the other foot, returning to the starting position.
Repeat this action, alternating the leading leg each time.
Repeat for a total of 10 to 20 times per leg.
Calf Raise
Stand with your toes of one leg on the edge of a step (your other leg should be up, feet back against buttocks.
Push up with your toes and get a full extension in a controlled motion.
Pause momentarily.
Lower back to the stating position.
Repeat this action for a total of 10 to 20 times per leg.
Squats
Position your feet flat on the floor, about shoulder width apart (toes slightly turned out)
Keep the abdominals tight and the lower back straight and your head up.If you wish you can hold onto something to give you some support, i.e. a desk.
Slowly descend until the thighs are parallel to the floor, hold for a second, then push back up to the starting position
Maintain the body in an upright position and avoid leaning forward.
Always inhale your breath on the way down, and exhale as you stand up.
Single-Leg Lunge
This exercise targets the Glutes, Hamstrings, Quadriceps, and Core.
Stand in a lunge with left foot in front, knees bent and left thigh parallel to floor.
Lean forward from hip, then straighten left leg, extending right leg behind you 45 degrees.
Return to start.
Complete 10 - 20 reps on each leg.
Pigeon Squats
Position your feet flat on the floor, about 6 inches apart (toes slightly turned in).
Keep the abdominals tight and the lower back straight and your head up. If you wish you can hold onto something to give you some support, i.e. a desk.
Slowly descend until the thighs are parallel to the floor, hold for a second, then push back up to the starting position.
Maintain the body in an upright position and avoid leaning forward.
Always inhale your breath on the way down, and exhale as you stand up.
Calf Raise
Stand with your toes of one leg on the edge of a step (your other leg should be up, feet back against buttocks.
Push up with your toes and get a full extension in a controlled motion.
Pause momentarily.
Lower back to the stating position.
Repeat this action for a total of 10 to 20 times per leg.
Chin-ups
Note: For this exercise you require suitable overhead support, such as ceiling rafters in a garage or the molding of your doorframe. (There are also commercially available pull up bars that fit within a doorframe available).
Stand on a chair or ump up to grasp the bar, with your hands positioned shoulder-width apart and with an underhand grip.
Start in the hang position below the bar.
Slowly raise your body until your chin reaches the bar level.
Pause a moment before slowly lowering yourself back to the starting position.
Bent Over Row
Stand next to a sturdy bed or another flat surface that will provide a good support.
Place your left hand and left knee onto the flat surface
Hold onto the weight in your right hand. A bag of potatoes or other weighted option can work if weights are not available.
Slowly bring the object up to the side of your chest, keeping your back straight.
Lower the weight back down to straighten the arm.
Repeat this procedure, concentrating on utilizing your back muscles.
Switch over and do the exercise with your left arm.
Side Laterals
Straddle a flat bench and grasp a weight in each hand allowing the dumbbells to hang down at your sides with your palm facing in toward your body.
Next, simultaneously raise the dumbbells by bringing the backs of your hands to the ceiling, keeping your arms as straight as possible throughout the movement.
Bring your arms to a point that is parallel to the floor, hold for a one-count and return to the start position and repeat for 8 to 12 repetitions.
Shoulder Press
(use a bag of potatoes or rice for weight if you do not have dumbbells available).
Position yourself on a chair to support your back set firmly against the pad.
Press the barbells up over your head and return to the start position allowing the barbell to come down in front of you just below your chin. Repeat this movement for 8 to 10 repetitions.
Bicep Curls
Position two dumbbells to sides, palms facing in, and arms straight.
With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder.
Lower to original position and repeat with opposite arm.
Repeat this movement for 8 to 10 repetitions. Continue to alternate between sides.
Leg Raises
Leg raises place primary stress on the lower half of the rectus abdominis although the muscle fibers of the upper rectus abdominia are recruited as well. Secondary stress is also placed on the intercostal muscles. Because this movement works the hard to work lower abs you want to do this exercise before crunches.
Lie on your back on an inclined ab board with your head toward the raised end.
Grasp the end of upper bench with your hands to stabilize your body.
Bend your leg 15-20 degrees or until you feel your back relax.
Use your abdominal muscles to raise your feet in an arc to a position directly above your head.
Drop your feet in a return arc until they clear the bench.
Repeat until failure (get 15-25 reps).
Reverse Crunches
Reverse Crunches are a great exercise for working the lower abs.
Lie flat on your back with legs extended.
Raise your legs into an L position with your abs. You can flex your knees a bit.
Lower them to almost floor level and raise again.
Keep going until failure.
Roll up Crunch
Targets: Rectus abdominis (the "six-pack" muscle). 30 percent more effective than the standard crunch because the move challenges your abs through a fuller range of motion, recruiting more muscle fibers.
Lie back with legs straight and arms extended above head next to ears.
Bring arms forward, tilt chin down, and slowly curl upper body up, reaching hands to toes.
Repeat 15- 25 times.
Bicycle Crunch
Targets: Upper Abdominals, Obliques, And Hip Flexors.
Lie back with legs straight and arms extended above head next to ears.
Bring arms forward, tilt chin down, and slowly curl upper body up, reaching hands to toes.
Repeat to failure.
Follow this workout two or three times a week, with at least a day between workouts for recovery and you will look great in no time!
About the Author
Jeff Behar, MS, MBA Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas of health, fitness, disease prevention, weight loss, nutrition, anti aging and alternative medicine. Jeff Behar's work also often appears in several of the major health and fitness newsletters, health and fitness magazines, and on major health, fitness, and weight loss websites.
Monday, May 24, 2010
Sunday, October 18, 2009
Top 5 Fat Loss Tips
Top 5 Fat Loss Tips
By: Craig Ballantyne, CSCS, MS
http://budurl.com/TTTraining
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 extra bonus tips that I didn't send to
the magazine).
Secret #1 - Focus on burning carbohydrate, not fat, during your
fat-loss workouts.
Sounds backwards, 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 carbohydrate 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 carbohydrate rather
than fat?
In order 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.
I call this 'Turbulence'. By any name it gives you the same results
- maximum improvements in your body composition (helping you lose
fat while gaining muscle).
Secret #2 - Use a range of repetitions in your strength training
workouts.
In order to train more muscle fibers and burn more carbohydrates, I
have clients use a range of repetitions within the same workout.
The Turbulence Training workouts now use 6, 8, and 12 reps per set
in order 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.
Secret #3 - Use the stationary cycle for interval training.
I choose the stationary bike for intervals whenever possible
because cycling against a 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.
And while I really 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.
Secret #4 - Increase meal frequency
Okay, so this isn't really a secret to anyone that has read about
fat loss.
But 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 Turbulence
Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D.
See below for more details...
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:
a) Add 10 seconds to each interval but maintain the intensity
b) 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.
c) 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
Author, Turbulence Training
P.S. Big Nutrition Announcement!
The Turbulence Training Nutrition Guide for Men & Women - written
by Dr. Chris Mohr, Ph.D., will help you transform your body.
Here are just some of the things you'll learn from Dr. Mohr...
1) How to calculate your calorie needs (p. 6)
2) Calorie recommendations for obese individuals (p.7)
3) The 23 types of sugar (many hidden!) to avoid (p. 9)
4) The 20 whole-grain sources to fuel your fat loss program (p9)
5) Over 60 fruits and vegetables that should be added to your diet
(p. 10)
6) The 16 protein sources you should select most often (p. 13)
7) Shocking trans-fat content of 18 common foods - find out which
food is the deadliest in terms of fat content (p. 16)
8 ) The 9 Fat Sources you should select most often (p. 17)
9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)
10) The TT Nutrition Plan for Men (p. 19)
11) The TT Nutrition Plan for Women (p. 23)
12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)
http://budurl.com/TTTraining
By: Craig Ballantyne, CSCS, MS
http://budurl.com/TTTraining
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 extra bonus tips that I didn't send to
the magazine).
Secret #1 - Focus on burning carbohydrate, not fat, during your
fat-loss workouts.
Sounds backwards, 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 carbohydrate 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 carbohydrate rather
than fat?
In order 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.
I call this 'Turbulence'. By any name it gives you the same results
- maximum improvements in your body composition (helping you lose
fat while gaining muscle).
Secret #2 - Use a range of repetitions in your strength training
workouts.
In order to train more muscle fibers and burn more carbohydrates, I
have clients use a range of repetitions within the same workout.
The Turbulence Training workouts now use 6, 8, and 12 reps per set
in order 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.
Secret #3 - Use the stationary cycle for interval training.
I choose the stationary bike for intervals whenever possible
because cycling against a 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.
And while I really 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.
Secret #4 - Increase meal frequency
Okay, so this isn't really a secret to anyone that has read about
fat loss.
But 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 Turbulence
Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D.
See below for more details...
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:
a) Add 10 seconds to each interval but maintain the intensity
b) 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.
c) 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
Author, Turbulence Training
P.S. Big Nutrition Announcement!
The Turbulence Training Nutrition Guide for Men & Women - written
by Dr. Chris Mohr, Ph.D., will help you transform your body.
Here are just some of the things you'll learn from Dr. Mohr...
1) How to calculate your calorie needs (p. 6)
2) Calorie recommendations for obese individuals (p.7)
3) The 23 types of sugar (many hidden!) to avoid (p. 9)
4) The 20 whole-grain sources to fuel your fat loss program (p9)
5) Over 60 fruits and vegetables that should be added to your diet
(p. 10)
6) The 16 protein sources you should select most often (p. 13)
7) Shocking trans-fat content of 18 common foods - find out which
food is the deadliest in terms of fat content (p. 16)
8 ) The 9 Fat Sources you should select most often (p. 17)
9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)
10) The TT Nutrition Plan for Men (p. 19)
11) The TT Nutrition Plan for Women (p. 23)
12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)
http://budurl.com/TTTraining
Tuesday, June 09, 2009
Rotate "Carbs" for Rapid Fat Loss
Rotate "Carbs" for Rapid Fat Loss
By Registered Dietitian Jayson Hunter
Millions of people have tried both “low-carb” and “no-carb” approaches in an attempt to lose weight quickly. But few have tried a much safer and healthier approach known as Carb Rotation. It is a much more effective and realistic method of rapid fat loss.There are two general approaches to Carb Rotating. The first approach is to follow a “no, no, no, high carb” program. This means you would eat no carbohydrates at all for the first three days and then eat a “high” amount of carbohydrates on for the fourth day. The fifth day you are back to eating “no carbs” again. This plan can be effective, but you have to be very strict. It is an aggressive approach that may trigger your starvation response. Yes, the very same starvation response which causes elevation of a hormone called lipoprotein lipase. When this hormone becomes elevated your metabolism begins to slow down. And since that is the last thing anyone who is trying to get rid of unwanted pounds wants, it is not the approach I recommend.Additionally, when people deprive themselves completely of “carbs” for three days they have a tendency to:1) Go completely overboard with carbohydrate consumption on the fourth day of the rotation. 2) Not be able to go back to the three days of carbohydrate deprivation resulting in failure of the program.The much more common sense approach is to follow a “high, low, no carb” program. There is much more room for error with this type of plan. It is much easier to follow and leads to much greater success. Rotating your “carbs” in this manner allows you to shed fat and keep your metabolism elevated, which is the key to long term weight loss. There is a consistent transition with a “high, low, no” approach because every fourth day you repeat the cycle and you aren’t depriving yourself of “carbs” for three days straight. And again: potentially triggering the elevation of lipoprotein lipase. We tend to eat too many “carbs”, we eat improper “carbs” and we don’t eat enough protein in our diet. But by following the guidelines laid out in a “high, low, no carb” program we are manipulating the blood sugars and insulin response in our body to achieve rapid of fat loss. Rotating Carbs allows you to control and manipulate your blood sugars and insulin response so you are allowing your body to burn more calories for energy instead of storing “carbs” as fat. This means you are shedding fat and increasing your metabolism. Two very good things!
Click here for more fast easy weight loss tips and how to lose fat.
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Jayson Hunter RD, CSCS is the author of the 30 Day Belly Fat Blaster Meal Plan Program. To discover how to eat healthier and lose weight fast go to 30DayBellyFatBlaster
By Registered Dietitian Jayson Hunter
Millions of people have tried both “low-carb” and “no-carb” approaches in an attempt to lose weight quickly. But few have tried a much safer and healthier approach known as Carb Rotation. It is a much more effective and realistic method of rapid fat loss.There are two general approaches to Carb Rotating. The first approach is to follow a “no, no, no, high carb” program. This means you would eat no carbohydrates at all for the first three days and then eat a “high” amount of carbohydrates on for the fourth day. The fifth day you are back to eating “no carbs” again. This plan can be effective, but you have to be very strict. It is an aggressive approach that may trigger your starvation response. Yes, the very same starvation response which causes elevation of a hormone called lipoprotein lipase. When this hormone becomes elevated your metabolism begins to slow down. And since that is the last thing anyone who is trying to get rid of unwanted pounds wants, it is not the approach I recommend.Additionally, when people deprive themselves completely of “carbs” for three days they have a tendency to:1) Go completely overboard with carbohydrate consumption on the fourth day of the rotation. 2) Not be able to go back to the three days of carbohydrate deprivation resulting in failure of the program.The much more common sense approach is to follow a “high, low, no carb” program. There is much more room for error with this type of plan. It is much easier to follow and leads to much greater success. Rotating your “carbs” in this manner allows you to shed fat and keep your metabolism elevated, which is the key to long term weight loss. There is a consistent transition with a “high, low, no” approach because every fourth day you repeat the cycle and you aren’t depriving yourself of “carbs” for three days straight. And again: potentially triggering the elevation of lipoprotein lipase. We tend to eat too many “carbs”, we eat improper “carbs” and we don’t eat enough protein in our diet. But by following the guidelines laid out in a “high, low, no carb” program we are manipulating the blood sugars and insulin response in our body to achieve rapid of fat loss. Rotating Carbs allows you to control and manipulate your blood sugars and insulin response so you are allowing your body to burn more calories for energy instead of storing “carbs” as fat. This means you are shedding fat and increasing your metabolism. Two very good things!
Click here for more fast easy weight loss tips and how to lose fat.
\
Jayson Hunter RD, CSCS is the author of the 30 Day Belly Fat Blaster Meal Plan Program. To discover how to eat healthier and lose weight fast go to 30DayBellyFatBlaster
Wednesday, May 20, 2009
Tom Venuto's Burn The Fat, Feed The Muscle e-book review
Tom Venuto, a respected fat loss expert, natural bodybuilder, and personal trainer, has not just pumped out yet another "diet" into an already over-saturated market. Tom Venuto's Burn the Fat, Feed The Muscle can be more accurately described as a "Fat Loss Bible." It is quite simply one of the most complete, detailed, and precise guides to fat loss that we have ever seen.What makes it so much different than other weight loss publications on the market?Well first of all, it's not a "weight loss" program, it's a "fat" loss program. This may seem like semantics or wordplay at first, but once you've read just the first three chapters, there will be no doubt in your mind that pursuing "weight loss" is not only the wrong goal, it may be the reason that you've failed to reach and maintain your ideal body weight. Burn The Fat shows you exactly why it's fat you must lose, not "weight" (which includes muscle, water and other lean tissue) and then goes on to show you exactly how to do it. Secondly, what makes Burn The Fat different is the attention paid to each and every element of successful fat loss. It's the thorough dispelling of myths and fallacies. It's the complete attention to detail, the dotting of every "i" and the crossing of every "t". Seriously -- by reading Burn the Fat, Feed the Muscle, you'll learn more than the contents of an entire bookshelf of mainstream weight loss publications down at your local bookstore.You may be asking yourself, "Is this a low carb diet? A high protein diet? A high fat diet? What's the ratio of carbs to proteins," and so on.The truth is that in Burn the Fat, there is no single "perfect" ratio of carbs to fats to proteins. And Burn the Fat is neither a high protein diet, or a low carb diet. That's because you will determine your own ideal macronutrient ratio by analyzing your body type (are you an endomorph, ectomorph, or mesomorph?), determining your BMR (Basal Metabolic Rate, or the amount of "maintenance" calories your body requires daily) and activity rate, and assessing whether you are carb tolerant or carb intolerant. This makes sense -- each one of us is a unique individual, and no one diet will work for everyone. Tom says the secret of the magical nutrient ratio is that there is no magic nutrient ratio.This might all sound impossibly complicated right now, but Tom does an excellent job of explaining everything thoroughly.One of our favorite chapters in the book is the first one, "How to Set Powerful, Compelling Goals That Will Propel You Forward and Charge You Up with Unstoppable Motivation". Here Tom illustrates that not only is he a world class drug free bodybuilder, but a pretty darn good psychologist and success coach too. There's a great quote here from Vince Lombardi..."The dictionary is the only place success comes before work. Hard work is the price we must all pay for success"... that does a nice job of setting the stage for the entire program. I really like this chapter, and even stopped to make note of my own goals. After this, Tom takes us into the complete mechanics of fat loss at full speed. Occasionally though, there's so much material that it becomes a tad overwhelming, except maybe to very serious readers. In Chapter 3, "Body Composition: How to Determine Your Fat to Muscle Ratio", Tom explains the importance of accurately measuring your body fat composition, and why it is the most accurate indicator of health and fitness. There's nothing wrong with this, of course -- it's completely true and one of the foundations of getting your program off on the right foot. The only problem is that this particular chapter contains a ton of additional information (like detailed examinations of more popular, less effective methods of measuring body composition), that the average dieter may not need to know.If there is a fault to Burn the Fat, it is that there is so much information here. But otherwise, it's all good, and everything from fat burning foods to fat burning exercise is covered in detail.Who will benefit most from Tom Venuto's Burn the Fat?In the broadest sense, anyone and everyone who needs to lose weight. Men, women, bodybuilders, fitness enthusiasts, and especially motivated individuals and avid readers will love this volume. With that said, however, I must also say this...Anyone looking for a candy-coated solution to fat loss, anyone looking to be told fairy-tales, and anyone looking for a "magic bullet" offered by the likes of body wraps, apple cider vinegar, diet pills and negative calorie foods, might be best advised to steer clear of Burn the Fat. Tom doesn't beat around the bush. There are no "30 lbs. in 30 days" miracles at work here. It's all about intelligent eating choices, planning, and hard work. As Tom himself says...Burn the Fat is simple, but it's not easy.I might caution that for weight loss newcomers, Burn the Fat is is a fairly intense volume (although well written and easy to follow), that will require a significant time commitment just to get through it, cover to digital cover. And read it cover to cover you must.Burn the Fat is not something you can download and read in an evening (plus, it comes with about half a dozen bonus reports, including the ebook, "How to Meausure Your Body Fat In The Privacy Of Your Own Home"). If you had trouble struggling through the first few chapters of Barry Sears' Enter the Zone, or The Atkins Diet, you'll likely find Burn the Fat a little heavy. That doesn't mean, of course, that you shouldn't attempt to read Burn the Fat. Quite the opposite, I strongly recommend that you do so. But I suggest you pull out your calendar or daytimer, and schedule a half dozen or so hour-long slots that you can commit entirely to this publication. Otherwise, you'll be wasting your time and your money.Aesthetically, Burn the Fat is a clean and professionally formatted PDF file. It's a little on the plain side, being just text, but that makes it an ideal volume for printing and reading in the comfort of a favorite chair (something I highly recommend, by the way).Initially, I thought Tom Venuto's Burn the Fat was priced a little on the high side -- $39 is a fair chunk of money for a PDF-formatted ebook. However, now that I've read it, I no longer feel that way. As with any informative publication, you're not really paying for the materials used to compile the document, but the information contained within and what it can do for you.Bottom line?Burn the Fat and its accompanying bonus reports is well worth the $39 price tag, probably even twice that amount... provided you can make the commitment to reading and implementing it. If you are serious about losing weight, and are sick and tired of "spinning your wheels" and going nowhere, we highly recommend this publication as one of our top picks
.Click here to learn more about Tom Venuto's Burn the Fat!
.Click here to learn more about Tom Venuto's Burn the Fat!
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