Powered by Max Banner Ads 

By: Craig Ballantyne, CSCS, MS

http://www.neusight.com/burnfat.html

Last week I helped Men’s Health magazine on a piece about getting workouts done fast. Personally, I think you can get a great body-changing workout done in minutes.

How fast?

I’m talking 10-minutes.

By now, I’m sure you’re asking…

How do you lose fat in only ten minutes?

or

What about the rule that it takes 20 minutes of cardio before you start burning fat?

Well, first of all, as I have said before, the whole idea of a

fat-burning zone or a magical fat-burning time period just doesn’t fit with the common sense approach to fat loss.

People can lose fat without doing any cardio at all – so its clear

that you don’t have to workout for at least 20-minutes with your heart rate at 60% of your maximum heart rate. Fat loss is far simpler than that – and I’ll show you some basic workouts below that crank your metabolism and help you burn calories when you are not exercising.

Second, the results of your training occur outside of the gym

rather than during the workout. That’s why the before-mentioned “increased metabolism” is so important. If you put the right “turbulence” on your muscles in 10-minutes, you can change your body – without even thinking about doing cardio.

So let’s look at the first fat loss in a hurry workout – a

10-minute bodysculpting workout. Let’s say you only have 10 minutes to do your workout today – what should you do?

In this case, you need to combine a warm-up, strength

training, and interval training all into one. So our efforts are

best put forward on bodyweight training.

And you don’t have time for isolation work. Instead, you need to

hit three “hot zones” on the body for maximum metabolism boosting: push muscles, pull muscles, and legs.

By doing so, you’ll hit all the other muscle groups at the same

time. So you’ll do a circuit of soemthing like:

1A) Prisoner Squats (advanced option: 1-Leg Squats)

1B) Pushups (advanced option: Spiderman Pushups)

1C) Inverted Rows (advanced option: Pull-ups; easy option:

Stick-ups)

In the first round of this circuit, you’ll go through it easy.

Perform 25% of the maximum number of reps you can do for each exercise. So if you can do 20 pushups, do only 5 in the first

warm-up circuit. That’s a warm-up circuit.

Then you’ll do as many circuits as you can in the remainder of the 10 minutes. Just go back-to-back-to-back on these 3 exercises. You can rest after the rows/pull-ups for 30 seconds if necessary, but that’s it.

You’ll be pleasantly surprised with how you feel at the end of the 10-minutes. And your metabolism will be elevated for a much longer period than if you trained in the fat-burn zone for 10-minutes.

Okay, now here’s another option, moving into some dumbbell work. The following superset trains the entire body, and focuses on the 3 hot zones.

1A) DB Squat (8 reps per set)

1B) DB Chest Press (8 reps per set)

Use light weights for one warm-up set, and then do as many sets as possible in 10 minutes for the rest of the workout.

In any case, if you find yourself with another 10 minutes, you can up the fat-burning ante by doing 10 minutes of intervals. This too is far more effective for fat loss and fitness than 10 more minutes in the “so-called” fat-burning zone.

Do 3-5 minutes of exercise-specific warm-up.

Then do your intervals for 30 seconds followed by 30-60 seconds of rest. Repeat 3-6 times. Then cooldown.

Okay, now let’s get greedy and assume we have 30 minutes for our workout. We’ll be close to getting maximum results with this

“marathon” duration workout.

First, hit up the bodyweight circuit mentioned above. Do this

twice, nice and easy. That will take 5 minutes off the clock.

Then move into your strength supersets. Following the lead above, you’ll look to train the entire body with only 2 moves. It’s not always easy, but fortunately you can do 2 supersets in this

workout. The strength training will take about 15 minutes as you’ll do 3 sets of 8 per exercise with no extra rest between sets – just long enough to switch exercises.

1A) DB Split Squat (If you have a barbell, use it instead of DB’s)

1B) DB Row

2A) DB Romanian Deadlift

2B) DB Incline Press

Then finish with intervals. For this workout, try another program. Start with a warm-up, then do each “work” interval for 45 seconds, and rest 60 seconds between each interval. Do 4-6 rounds and finish with a cool-down, of course.

I could go on and on with these fast fat loss workouts…and of

course I do, in the Turbulence Training e-book.

I’ll follow up on this article in the future, passing along some of

the exact Turbulence Training workouts that I use with my clients to get the most results in the least amount of time.

Until then, train hard, train safe, and train better than everyone

else in the gym.

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. 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 =>http://www.neusight.com/turbulence.htmlFree Wordpress Plugins

What do I mean by ‘natural fat loss’?
Natural fat loss is living in such a way that your body becomes the very best fat incinerating furnace it can be for life, day in day out. It is not about losing weight. That is the result but in many ways not the real goal. The real goal is to put into place the habitual behaviors and attitudes that will keep you lean for life.
Of course natural fat loss can only occur if you are eating clean with a well managed structure for fuelling your body precisely the vast majority of the time. Putting the processes for shopping, cooking and packing clean food every day is what will determine whether you lose body fat.
The other half of the puzzle though is the mental game that confounds and ultimately defeats many people. For fat loss to be truly ‘natural’ it must not feel like a burden or represent a denial or deprivation of any sort. The lifestyle habits above need to be adhered to but a positive and mentally balanced attitude towards food and the process itself are your keys to victory. (Here’s a great article that can help you make implementing training seamless into your lifestyle: http://www.ultimatebodysuccess.com/e-course3.html)
Why?
Because it fat loss is not just a simple by product of how you live you life rather than a psychological and logistical burden you will eventually crack. Even if you reach your goal, you will have to fight with every ounce of your strength to stay there (or at least it will feel like it) that it makes your life miserable.
Right now I’m planning what I want to cook up for Christmas. It’s an enjoyable and exciting process. Am I dreading not being able to eat on Christmas? Am I worried about getting fat?
Hell no. Why would I?
Yet many people who are trying to lose fat do just this. Yet by thinking this way they have made their fat loss process entirely ‘unnatural. (If you know how important nutrition is to your success, you’ll never worry about gaining weight again – here’s why: http://www.ultimatebodysuccess.com/e-course1.html)
My entire ongoing fat loss process is as natural as can be. Eating clean is such a routine that if I don’t, I find myself all day thinking ‘well what do I want to eat?’. If I feel like I want something that is not clean food then I will just have it without a second thought.
Seriously, if you know how your body responds to food, it’s very easy to pick your battles on your terms. So what does that mean to you? Well, imagine as you’re coming into the busy Christmas period where you know for sure your dietary regime is going to be seriously compromised, if you knew how your body responds to what you feed it, you could easily relax your eating habits over the busy period and then once it’s over, flick the switch, revert back to cleaning up your food and let your body do what it naturally knows how to do – that is shed the extra pounds you’ve gained by eating natural clean food. You see, in conjunction with sensible training, eating clean is where most of your weight loss is achieved.
It is this peace of mind that is the key to natural fat loss. Counting calories, supplements and diets by themselves are only a temporary solution at best. A lean body for life must achieved through a different path.
©All Rights Reserved 2007 WP Robot Wordpress Autoposter

Do you find yourself more confused or lost with all the overloaded information out there on health? Consistently we have new diets coming out on a regular basis, exercise routines promised to get quicker results, and the latest fitness gimmicks on the market. No wonder the average person is even more confused these days! We are more aware about our health now than we were 50 years ago but yet people are gaining weight each year. People, it’s back to the basics and I will be discussing key steps that will help you lose fat loss!

First thing, write down a list of your short and long term goals. We need to know what you are aiming for so you can take action to succeed! Visualize yourself how you would like to achieve it or imagine how it would be like to get to that point. That is a motivational boost just thinking about it and some days you may not want to work hard but this can be a reminder for yourself. Next step is to keep a diary and write down a log of what you did, how you felt that day, foods that you ate, how much rest you had for the day or night, and keep track of your exercise program. By categorizing each one into your diary you can evaluate how you felt at that time, the next day, or for the week. You can reflect back if any necessary changes need to be made or improved.

Secondly, do you expect to get in shape by eating those chips, chocolates, dough nuts, and pastries? The reality is that 70% of fat loss is what we put in our mouth. Most people will have a great workout burning anywhere from 400 calories that day and ruining their workout by having a post workout meal or shake that is more than 400 calories. This doesn’t make sense unless you are looking to gain weight or get bigger, our topic here is focusing on fat loss. So, we need to go back to the basics and understand that if you consume fewer calories than you burn, you will lose weight. There is no secret to this and if you follow a nice healthy controlled diet along with a good exercise program you will see results. We are sometimes mislead by the media, products, fitness clubs, and businesses out there engraving information that is more confusing than it should be. We need to incorporate healthy vegetables, good fats such as flaxseed oil or olive oil, and quality essential protein in our diet. Ensure your carbohydrates are foods such as broccoli, spinach, cauliflower, berries, and apples because they are low on the glycemic index. Besides the carbohydrates, we need essential fats and high quality protein sources added to our diet. People need to understand that fat does not make you fatter. What makes you fat is excessive calories, especially the wrong calories. A healthy fat is great for your internal organs, skin, joints, and your hormonal production. What we should be avoiding more is salt, sodium and sugar. By reducing your amount in salt and sodium will help reduce your blood pressure or long term risk for cardiovascular disease. Reducing your sugar levels will get your glucose state in a healthy range to induce fat loss. The only time sugar may benefit you is after a workout so the protein can get to the worked muscles. Also, if you have low fat in your diet it will convert into low testosterone and low progesterone for men and women. Without the adequate amount of fat it will hinder results for you to build muscle. Why? A recommended amount of fat in your diet should be about 30% so that you have adequate amount of testosterone enabling you to build muscle. A key component in getting rid of fat or keeping it off is to build muscle. Since we are on the topic of food, is anybody up for a grilled fish with salad that includes romaine lettuce, spinach, tomatoes, and olive oil as dressing? Well, this is an example how you should be eating on a regular basis so you can achieve those results in your fat loss but also staying healthy. So, how often do you need to eat in a day? Traditionally, fitness trainers will suggest 5-6 meals a day with smaller proportion meals but in my opinion this doesn’t work for everyone. Some people get by fine with three excellent meals a day and others may do just as well with 2 excellent meals along with snacks throughout the day. As long as your meals and snacks are healthy then you are doing fine. The important thing to remember is that you are eating what works for you and something that is catered specifically for your long term lifestyle. We all have different lifestyles and schedules so follow a healthy pattern that is only suited for you.

The next part I would like to address is a steady exercise program since the previous section I discussed the importance of building muscle. With building muscle or following an intense strength program, you increase your metabolism. During this process you burn calories and when you stop, you will still continue to burn calories up to 24 hours. Read my other article about Optimal Fat Loss-High Intensity Interval Training and you will have a better understanding. The easiest way or concept on how building muscle functions is similar to me writing this article and people are sending me emails requesting personal consulting or group training after reading this article. I am continuing to still get paid after writing this article because my calories are still being burned. With low intensity cardio, you will only burn calories during that time duration and once you stop the calories will stop as well. So, after I stop my work here I don’t get paid. No wonder you see the same people on the treadmill talking on their cell phones and they never progress or see improvement. If that person is capable of holding onto their cellphone and talking at the same time, then they are not really exercising. That is the importance of having a well designed program that includes resistance training and a cardiovascular routine.

Another important aspect is resting. It is crucial to seeing results or the transformation of your body. When you are sleeping this is when you body is making its changes. We need sleep so we can concentrate optimally, perform better, reaction times are steady, prevent memory lapses, mood issues, and behavior problems. Your hormones that will be affected are growth hormone, testosterone, DHEA, and melatonin while you are sleeping. Lack of sleep results in a increased level of cortisol that is released and this makes a person more hungrier. Your body will not metabolize carbohydrates as efficiently due to the increased blood sugar levels resulting in higher insulin levels and fat storage. The suggested amount of sleep is a minimum of eight hours per night for our metabolism to work normally. Sleep is just as important besides having a healthy nutrition and exercise program.

The last part I would like to discuss comes within yourself! No matter how hard the road may seem you have to dig deep to reach your goals. I found things easier when I broke it down into smaller goals rather than the big picture because it can be discouraging at times. Once you accomplish the smaller goals, aim for the next thing on your list. Also, having another person who is on the same path like yourself helps immensely but sometimes you wont have that person around all the time. You have to continue to persevere and keep plugging away until you can see, smell and feel the finish line. Think about it, you can look at things from this perspective and when you accomplish your goals you can appreciate how you got to your long awaited destination! Richard Chan is a Health and Fitness Life Coach promoting harmonization with the mind, body, and soul. An individual that is keen in precision training to his clients resulting in optimal results. An experienced trainer that has coached professionals, police personnel, and athletes in periodization. In addition, he will introduce Qi Gong to his clients so they will maximize their training potential. This involves an understanding of exercising their internal health and controlled breathing. For more information you can reach him at http://www.flex-fitness.comuk paid surveys