Atricles and information on diet, health and fitness, workout programs, bodybuilding, and more! the nutrifitness blog will keep you updated on fitness and nutrition bootcamps, health related e-books,etc. from the nutrifitness personal training web site.
Sunday, October 18, 2009
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
Tuesday, June 09, 2009
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
Wednesday, May 20, 2009
Tom Venuto's Burn The Fat, Feed The Muscle e-book review
.Click here to learn more about Tom Venuto's Burn the Fat!
Wednesday, April 15, 2009
NutriFitness Newsletter The Top 5 Side Effects of Exercise
04/15/2009NutriFitness Newsletter The Top 5 Side Effects of Exercise
This email was sent by nutrifit@georgettepann.com NutriFitness |
Monday, April 13, 2009
NutriFitness Special Edition:Bad back? Fix your hips!
--------From The Healthy Back Institute: Less Pain, More Life ------------
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A front-tipped pelvis is just ONE OF FOUR
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Great News!
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Not only are hip "dysfunctions" the #1 cause of chronic bad-backs, herniated discs and sciatic pain easily identifiable – they are also easily fixed!
What are hip-dysfunctions? In short, they're the combination of tight and loose muscles in your upper legs, buttocks and hips that pull your pelvis and spine out of alignment over the years.
This makes your back muscles work against the grain so they get hurt … it puts pressure on your spine and nerves and causes all kinds of back related pain.
And it's VERY FIXABLE – without expensive and never-ending trips to a chiropractor, without dangerous prescription drugs and without surgery.
Grab a Copy of The Lose The Back Pain System
so you can take the easy, do-it-yourself assessment
to find out if YOUR hips are out of alignment …
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I'm so sure your hips are the cause of your back-pain – I've seen it with tens of thousands of patients – that I want you to try it for yourself with our 60 day 100%, no questions asked, money back guarantee – just click here to learn more about Muscle Balance Therapy and try if for yourself.
Don't take my word for it that it works. Don't even take the word of the thousands of folks just like you who've experience the Lose The Back Pain miracle themselves …
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With nothing to lose but your back-pain, why not give it a try?
Wishing you the best,
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The Healthy Back Institute
CFT, CPRS, CSPN
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Saturday, March 21, 2009
Why is Burn the Fat, Feed the Muscle the Last Resource You'll Ever Need to Learn the Truth About Fat Loss and Help You Avoid Over-Hyped Diet and Fitne
There are thousands of positive testimonials from people whom have used Burn The Fat successfully shedding anywhere from 20-200 lbs of fat (you can read them in the “Testimonials” section on www.burnthefat.com). On the other hand, Burn The Fat has been a best-selling ebook since 2003 and a lot of people have not successfully implemented the program as well. While the book is catered towards helping practically anyone achieve their specific weight loss goals, Burn The Fat is not for everyone. Put bluntly, it takes a lot of hard work, a principle difference from most diet programs that promise quick results and instant benefits.
The author, Tom Venuto, is renowned for saying that “fat loss is simple, but not easy.”
If you are committed to taking action daily, Tom will show you exactly how to lose bodyfat naturally and keep it off permanently. He will reveal the science behind successful fat loss, and the practical steps you need to take to make it happen. His step-by-step system works for everyone, but it’s not an easy adjustment to those that are unwilling to make lifestyle changes.
The book covers almost everything you’ll ever need to know about nutrition – how to plan and prepare an effective meal plan, what kinds of foods are best for fat burning, and when is the optimal time to eat certain foods and meals. It also has a great section about exercise, the other main ingredient to successful fat loss. You’ll learn about both strength training and cardio, and even be able to use the sample programs included.
The greatest things about Burn The Fat is that it is entirely individualized to make it a perfect fit for anyone who reads it. Tom is very clear when he explains subjects such as body types, metabolic individuality, unique carbohydrate needs, and how to setup a personal meal plan. This is not a one-size-fits-all diet program that has strict rules and demonizes specific diet protocols or entire food groups. Burn The Fat takes a very broad and holistic approach in its ability to help you regardless of your circumstances and dietary preferences.
A common misconception is that Burn The Fat is only for bodybuilders or men. The truth is that men and women of all ages have successfully “burned the fat” and kept it off, whether it was 10 lbs or 100 lbs. Tom explains that fat loss progress is based on principles that apply to both men and women equally, and he is sure to distinguish when there are minor differences in how you apply those principles depending on your gender. Burn The Fat has even been used by professional bodybuilders, fitness and figure models to prepare for on-stage competitions because it is based on scientific evidence which is applied in a practical system that will work for anyone.
It’s very common to hear that Burn The Fat is not a diet, it’s a lifestyle program. It takes a lot of work, perseverance, trial-and-error testing, and even sacrifice, but it can work for anyone regardless of their situation. The price is miniscule for an instant download of the ebook, and also some bonus special reports. It can be the best investment you ever make, or just another purchase to add to the tally for failed weight loss help. You’ll be happy to hear that Tom will offer you a 100% money back guarantee to anyone whom is dissatisfied with the product, but he is confident that you won’t be writing him for a refund, you’ll be writing to thank him and tell him about your success story as so many others already have.
In an industry that is packed with fad diets, quick fix solutions, and over-hyped products, Burn the Fat, Feed the Muscle provides a clear and effective solution for those seeking improved health, fitness, and muscle to fat ratios. I think this is arguably the best fat loss program available in any format. I highly recommend this book for anyone that is willing to put in the work and achieve natural and permanent results to be proud of.
Georgette Pann
http://georgettepann.com/burnfat
Monday, February 23, 2009
Tuesday, February 17, 2009
The Fat Blasting Boot Camp Program
With the Fat Blasting Boot Camp Program, you will start out with 2 weeks of "Get Started" workouts that will get your body ready for the upcoming 12 weeks of workouts. Each workout is linked to a video demonstration that will show you how to correctly do each exercise.
The Fat Blasting Boot Camp Program consists of 3 circuits—Strength, Cardio and Core. You begin with the strength training, which includes 4 exercises that will hit every muscle in your body.
It is a solid program...check it out at http://tinyurl.com/68bzyr
If you can't get to NutriFitness Bootcamp..Do it at home!
Thursday, February 05, 2009
Win a Flip Mino HD
The Flip Mino HD is the coolest gadget around. You can shoot one hour of video in HD (so you can play it on your plasma) and you can even edit your footage right on your device. This device is so small that it will fit in your pocket so you will never miss capturing a moment ever again.
To enter all you have to do is sign up for Ryan’s newsletter and post about the competition.
Check out all the details of how you can enter the Win a Flip Mino HD competition now.
Friday, January 30, 2009
Sunday, January 18, 2009
Bodyweight Workout Week".
- Bodyweight Workout Week".
Craig Ballanty is offering $100 off the
regular price of the Complete TT Bodyweight DVD package.
BUT - this promo ends on Friday, January 23rd.
Here's everything you get in this massive package of fat burning
bodyweight workouts...
1) DVD's and manual of the 6-Month TT Bodyweight Program
2) DVD's and manual of my NEW TT Hotel Room Workouts
3) DVD's and manual of the Bodyweight 500 and Bodyweight 100 workouts
4) An autographed copy of my book, Just Say NO to Cardio
5) A 1-Year Platinum TT Membership (regular value $677)
Actually, there's even more bonuses...check out the site Bodyweight Cardio