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And without further ado, the answer is yes…and no! Allow me to explain… Calorie-counting is one of those things that you either love or hate. You either feel like you HAVE to do it in order to get results or you feel like there’s NO WAY you’ll ever be caught dead doing it. It’s rare you find somebody who sits on the middle ground in this one. As most people know, in order to lose fat, you’ve got to have a caloric deficit, taking in fewer calories than you burn on a daily basis. No surprises there. Now here’s the thing…in order to consistently achieve that caloric deficit and lose fat, you must be AWARE of your calorie intake. I believe the REAL question we should be asking here should not be “Is calorie-COUNTING necessary?” but “Is calorie-AWARENESS necessary?” So if, in order to be aware of how many calories you’re taking in, you need to specifically COUNT them (by weighing food and referencing food charts), then THAT will be what you have to do to get results. And that is totally fine! But if you’ve already GOT a good awareness of how many calories you’re eating in a day and you know what you need to eat (or not eat) in order to achieve that caloric deficit, then calorie counting is NOT necessary for you. The key here, again, is awareness. You see, the big problem with not counting calories arises when a person THINKS they’re aware of their caloric intake but they really are NOT. It’s a fact that most people dramatically under-report their caloric intake when they are asked to estimate how much they eat in a day. When they keep a food diary and have to write down every little thing that goes in their mouth, in some cases their TRUE caloric intake nearly DOUBLES. So even if you don’t want to count calories, it may be time for a quick compromise. It’s a temporary calorie count/reality check! If you’re not losing fat right now and you feel like you’re not really eating much, here’s something you can try in order to test your “caloric awareness”: First, write down how many calories you THINK you’re eating every day. Now for the next full week, write down everything you eat. And I do mean EVERYTHING. Every little taste and every little snack. EVERYTHING. Just write down foods and portion sizes – don’t try and look up how many calories each thing has and don’t suddenly change your diet because you want to make yourself look good – just keep doing what you’ve been doing. At the end of the week, go to a food chart and research everything you ate. Add it up and divide by 7. This will give you your average daily caloric intake. If you’re within a few hundred calories of your original estimation, congratulations! You’ve got good “calorie awareness!” But if you’re off by a significant margin, this will give you some VERY useful feedback on what you need to do to get fat loss rolling again. So there’s a vote FOR calorie counting…let’s look at the other side of the coin. And I’ll be blunt here…calorie counting, no matter how careful you are, is simply NOT all that accurate. Think of it this way…no two pieces of food are alike. When you buy a steak at the grocery store, they don’t charge you per steak, they charge by the pound. And even when they charge by the pound, two steaks of the same cut can have DRAMATICALLY different composition – one could be lean and one could be fatty! But if you look at a calorie chart, you’ll see “3 oz sirloin steak – 100 calories”…or something to that effect. So even if you weigh and chart every single piece of food you put in your mouth, you’re STILL going to be off by a fair margin. That’s just a fact. And while how MUCH you eat has an impact on fat loss, WHEN you eat it and what foods you eat together makes a HUGE impact on your results. “Calories are calories” is true only up to a point. For example, if you eat a big meal after a workout, most of that will get used for recovery purposes. But if you eat that same big meal late at night, nowhere near a workout, a good portion of that will just be stored as fat. Another example is eating sugary carbs with fatty foods – the insulin response you get from sugary foods will jam that fat right into your fat cells with very little trouble! So now that you have absolutely no idea WHAT the heck to do now, here’s my step-by-step solution… 1. If you like to count calories and it gets you results…keep it up! 2. If you like to count calories but you’re NOT getting results, either eat less or make sure you’re writing down EVERYTHING you’re eating AND are being as accurate as possible with your charting. 3. If you DON’T like to count calories and you ARE getting results…keep it up! Calorie counting is NOT necessary if you’re aware of how many you’re taking in AND you’re getting results. 4. If you DON’T like to count calories and you’re NOT getting results, it’s time to take one week to count your calories and improve your caloric awareness. It’s only a week and it’ll give you a MUCH better idea of what you’re actually taking in. This will pay off BIG in the long run because once you get a feel for your TRUE intake, you can very easily keep yourself honest and ADJUST on the fly. To my mind, the bottom line is results. If you’re NOT losing fat, then you’re not getting the results you want…simple as that. Your approach should be focused on doing what you need to do to get those results. Developing your caloric awareness is the key to long-term success with fat loss. And if you have to count calories to do it, then that’s what you’ve gotta do! Check Out The Link Below For More Details On Fat Loss: FAT LOSS For Some Secret Ab Exercises You won’t Find Anywhere else click here: 6 PACK ABS   Hi Everyone,
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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

By: Craig Ballantyne, CSCS, MS

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

Is there really a best interval training system for fat loss?

Do intervals really work as well as regular cardio for fat loss?

I’m going to cover these, and many more questions in Part 1 of your lessons on interval training.

But this is not just interval training 101. Today, you’re going to

leave this email with a graduate degree in interval training for

fat loss.

I’ll answer both questions upfront before the lesson begins, and

I’ll give more details on each as we go along:

1) Conservatively, intervals are at least as effective as regular

aerobic training for fat loss. Personally, I believe intervals are

far superior. And there is no denying that intervals allow you to

get your workouts done a lot faster than slow, boring cardio

workouts.

2) I have to admit, there is no best interval training program for

fat loss. But that is a good thing, because there are so many waysv that you can change your interval training to keep your fat loss results coming week in and week out.

By changing your training program every three to four weeks, you are using one of the key principles of Turbulence Training -

variety. It is essential to change your workouts this frequently,

otherwise you might suffer from a dreaded fat loss plateau.

And if that is the case for you now, I’ll show you dozens of

alternative interval training workouts you can use to kick-start

your metabolism and fat loss.

Now what many people don’t know, or perhaps just fail to recognize, is that interval training is not just for advanced fitness superstars. No way. In fact, intervals are an effective and perhaps even the most effective method for beginners to get fit and lose fat.

First you have to understand that interval training is based on

relative performance. While my intervals would be much too hard for a beginner, my intervals would be a joke for Lance Armstrong.

So even for those men and women that are just dipping their toe

into the fitness waters for the first time in months, years, or

dare I say, decades, they too can do interval training.

If you are a beginner and you can walk at 3.3mph for 20 minutes, then your intervals will start at a walk at 3.6mph for 30 seconds to a minute. That is interval training.

It doesn’t have to be high-intensity, sprint-to-the-death activity.

Instead, just increase the intensity slightly more than you can

normally handle, and do so for a short time, and intersperse that

with periods of easier exercise for twice the duration.

So if you did 1 minute at 3.6mph, drop down to 3.0mph for 2

minutes. Do that up to 6 times, and you’ve had yourself an interval session.

Now for those of you that have been doing only slow, traditional

cardio, switching over to interval training 2-3 times per week is

going to be the fat loss equivalent of throwing a lit, gasoline

soaked rag on a pile of dry kindling.

Here’s why…research has given us a lot of evidence that intervals are superior to traditional cardio. First, a study from Laval University in 1994 compared interval training to aerobic training – straight up – over a 12 week training period. Subjects that used interval training had better results. They lost more fat. You can’t argue with that.

And second, interval training causes metabolic turbulence – also

known as boost in your metabolism. Due to the high-intensity nature of intervals, there is more “turbulence” applied to the muscle. That means more muscle breakdown and more adaptations in the muscle.

Now I know that sounds very technical, but all you need to

understand is that when all this extra activity goes on at the

muscle level, it requires a lot more energy to return your muscle back to normal (i.e. to get out of turbulence and back to a normal resting state).

And when your body uses more energy, it means, in laymen’s terms, that you are burning more calories.

So it’s important for men and women not too get hung up on the

calorie counters in the gym. First, because the calorie count of

the workout is not the only factor in determining fat loss

(intervals burn far more calories after the workout – more on that later).

And second, a report on CBS showed that the calorie counters on some machines are often significantly inaccurate.

Doesn’t that boil your blood when you think back to all those times you did slow, boring cardio and patiently watched the calorie counter creep up to your goal of 250, 300, or even 400 calories? And who knows if that was even accurate?

With intervals, you can forget about the calories on the machine.

Just work hard, do the intervals, then leave the gym and let your muscles continue burning calories on its own while it recovers from exercise.

OK, time is up, so I’m going to leave off here for Part 1.

I apologize, you don’t have your Master’s of Science Degree in

Interval Training yet, but you will after Part 2.

So your homework between now and next week’s class is to start incorporating interval training into your fat loss program. For beginners, see the outline above. Make sure to include a 5-minute specific warm-up and cool-down.

And if you truly did just peel yourself off the couch last week and you have not exercised in years, I insist that you see a doctor before you take up any exercise program. Believe me, you’ll thank yourself for it.

For more advanced fitness levels, let’s start with 60 second

intervals.

Do a 5-minute specific warm-up, then exercise for 60 seconds at a slightly harder than normal cardio pace.

Follow that with 90 seconds of exercise at a very easy pace. (Don’t exercise too hard in the recovery period – that is one of the biggest mistakes people make with interval training!). Repeat this sequence for 3 more intervals (let’s just do 4 intervals for your first session).

Through trial and error, find an intensity that allows you to work to near fatigue – but not complete fatigue, there should still be some “gas” left in the tank – by the end of the 60 second interval.

In the next newsletter, I’ll discuss at least 6 different interval

durations and when you should use them, as well as the best

interval training methods – and don’t miss when I expose the most ineffective machine in the gym.

Hint – It is also the most common machine these days, yet I’ve yet to see a single person change their body by using this machine for their cardio and intervals. 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/burnfat.htmlWordpress Autoblog Plugin

To really fire up your fat-burning furnace, you need a workout that addresses not only calories burned DURING the workout itself, but also calories burned AFTER the workout. But it doesn’t end there…to REALLY maximize your results, you need to also address your body’s HORMONAL response to training. When you put all these factors together, you can SERIOUSLY increase the fat-burning drive you generate with each and every workout. Let’s look at the factors one at a time: 1. Calories burned DURING the workout Every time you exercise, you burn calories. Makes sense! The amount of calories you burn depends on the specific exercise you’re doing, how intense it is and how long you do it for. I won’t spend much time on this one as pretty much everybody knows instinctively that the harder and longer you work, the more calories you burn. 2. Calories burned AFTER the workout Here’s where it gets interesting…the more intense the exercise you perform, the more your overall metabolism is boosted and the more calories your body will burn AFTER the workout as it strives to recover from the training. The practical result is this…if you do long, slow cardio training for your fat loss, you will burn calories during the workout, but your metabolism will go back to its normal rate very soon after. If you increase the pace (e.g. through interval training), you create a MUCH greater demand on your body and your metabolism is jacked up long after your workout is done – this can be for up to 24 hours after! When it comes to fat loss, intensity is the key, not your resistance to boredom during repetitive movement. 3. Your HORMONAL response to training Here’s the one most people don’t know about. When you exercise, whether it be for fat loss or any other purpose, your body secretes hormones in response to the training. The big one that we want to key in on for fat loss is Growth Hormone. Without delving too much into the science of Growth Hormone (GH for short), it’s enough to know that one of the primary functions of GH is to send a signal to your body to burn fat for fuel (it’s also involved in many other functions, including muscle building, immune system function and connective tissue repair). So how do we maximize the release of natural GH in the body from training? Lactic Acid. Lactic Acid is one of the key “ingredients” that we want the body to produce in order to maximize the release of GH. When the body detects large amounts of Lactic Acid in the blood stream (it determines this by tracking the acidity of your blood), GH is secreted in response. In a nutshell, the greater the burn, the greater the GH release. — So how do we maximize ALL THREE aspects of fat loss that I mentioned above? We will do it through a training technique I call “No-Rest Lactic Acid Supersetting.” We are going to combine several techniques that are extremely effective for maximizing the production of Lactic Acid in the body. I’ll tell you up front, this training WON’T be easy (if you find it easy, you’re not working hard enough!) but it’s VERY effective. The first part of the equation is high-rep training. There is NO doubt that high reps will produce Lactic Acid. The bonus with high-rep training is that it also helps improve the capillirization of the muscles. In English, this means it helps improve the blood supply to the muscles by increasing the amount of tiny blood vessels (capillaries) in the muscles. One of the reaons muscles don’t grow? Poor blood supply. So high-reps can not only produce Lactic Acid, they can even improve the growth potential of a muscle! The next part of the equation is Supersetting. Supersets involve moving from one exercise directly into another exercise, with no rest inbetween the two exercises. This is a great way to increase the burn from Lactic Acid. The specific type of Supersets we’ll be using with this training technique are “Antagonistic Supersets.” This means we’ll be working two opposing bodyparts at a time, e.g. back and chest or biceps and triceps. The final part of the equation is that we’re not only NOT going to take any rest between the two Superset exercises, we’re actually not going to take ANY REST AT ALL (except when we move to a different Superset combination). The body clears out Lactic Acid when it gets a chance to rest. By removing complete rest from the equation, we’re going to dramatically ramp up the production of Lactic Acid in your body and, as a result, ideally dramatically ramp up the production of Growth Hormone in response. All this, in turn, will lead to increased fat loss by increasing Growth Hormone and burning LOTS of calories during the workout AND after the workout, because of the high intensity level. A quick note about Growth Hormone: there are plenty of websites and magazines that will try to sell you HGH pills to increase your GH levels. While some nutritional supplements can be moderately effective at boosting GH levels (glutamine is one), the vast majority of these HGH ads are scams and should be avoided. Your body, with proper training, can produce ample amounts on its own. How To Do It: I will use chest and back as the example bodyparts for this training program. We will be switching between dumbell presses on the ball and standing dumbell rows (using two dumbells in bent-over row position). I find this to be a good combination because you can use the same dumbells for both exercises and perform them in the very same spot. The key with this training technique is speed, not only during the sets but switching between exercises. At the end of the article, I’ll include a link to a demonstration video of this technique in action. First, select a pair of dumbells that you know you can get at least 20 reps with on the dumbell press. For this technique, 20 reps is going to be the MINIMUM number of reps we want to hit on the first set of dumbell presses. Get into position on the ball and begin pressing the dumbells. Keep a fairly quick tempo on the presses using a powerful movement, not worrying about squeezing the muscles or getting any slow negatives (the lowering phase of the movement). It should be a fast, powerful movement to get as many reps as you can. Big note here…DO NOT sacrifice form for speed. If you’re flailing the dumbells around, you’re going to hurt yourself. While the movement is fast, it should be UNDER CONTROL at all times. Do as many reps as you can until the Lactic Acid burn forces you to stop. The last reps will see you moving a LOT slower than you started but keep going until the burn stops you. Now set the dumbells down and IMMEDIATELY get into position for the two dumbell rows. The two dumbell row is performed exactly like a bent-over barbell but using two dumbells instead (the link will also include demo pictures on how to perform both of these exercises). Begin rowing with the same quick tempo. Be VERY careful that you’re not bobbing up and down excessively as you do this exercise. It’s fine to have a little movement – it’s natural as the weight comes up and down. But you should do your best to keep your lower back arched, your abs tight and your torso as still as possible. Again, perform as many reps as you can until the burn stops you and you have to set the weights down. Now IMMEDIATELY put all thoughts of rest aside! Grab those dumbells, get back on the ball and starting cranking out more dumbell presses! Your reps will most likely drop fairly significantly on this second round through due to muscle fatigue and Lactic Acid accumulation. Get as many reps as you can, though. Personally, I may start my first set with 30 to 40 reps and get 8 to 10 on the second set. Finish the pressing reps then go right back to the dumbell rows for as many reps as you can. Keep going back and forth between exercises until you’ve done the prescribed number of sets for each bodypart (see below for recommendations). Be sure to push yourself on those sets! Make sure you stop because of the Lactic Acid burn and not because you’ve counted enough reps and you’ve lost track. As for number of sets, here are my recommendations… If you’re going to do your entire body in one workout use the following set guidelines: Back and chest – 6 sets each Quadriceps and Hamstrings – 6 sets each Shoulders and Calves – 3 sets each Biceps and Triceps – 3 sets each The reason shoulders and calves are paired together is that neither muscle group really has an antagonist to it. If you’re going to split up your workouts, I would suggest picking two of the combinations (whichever combos you like to do together) and use the following set guidelines: Back and chest – 8 sets each Quadriceps and Hamstrings – 10 sets each Shoulders and Calves – 5 sets each Biceps and Triceps – 5 sets each This means if you want to do back, chest, biceps, triceps, do 8 sets each of back and chest then 5 sets each of biceps and triceps. Take 1 minute rest in between bodypart combinations or judge it by the time it takes for you to set up the next two exercises. Perform this training program three times a week, e.g. Monday, Wednesday, Friday if you’re doing total body workouts. If you’re splitting your body up, do Monday, Tuesday, Thursday, Friday. Follow this training technique for 3 weeks and then check the mirror! A small note about Growth Hormone: DO NOT eat anything before training when you’re doing this program. It’s best to perform this training on an empty stomach. The reason for this is that GH secretion is reduced by both elevated blood sugar levels and/or elevated insulin levels in the body. When you eat something (specifically carbohydrates), your blood sugar will rise and insulin will be secreted as a result. Insulin is a storage hormone and works directly against GH. AFTER training, it’s a whole different ballgame. You CAN take in carbs and it won’t affect the post-workout fat-burning process. Because of the tremendous demands on the recovery systems from a hard workout, your body will continue to use stored fat to fuel the recovery process even when you take in carbs. So be sure to take in some good post-workout nutrition in the form of liquid protein and carbs. It’ll help speed recovery and keep your body from eating up its own muscle tissue. Conclusion: If you’re looking for a shock to your body to kick-start your fat loss, give this program a try. It’ll place tremendous demands on your body and put your fat loss into high gear! For More Information On Fat Loss Click Here: Fat Loss For The Best Ab Exercises No One Knows About Click Here: 6 PACK ABS Hi Everyone,
My name is Jared and I’m a personal trainer. I’ve been training people with goals just like you for the last 5 years. I have come across a few e-books that helped me out with my job and that is why i am offering them to you. Don’t waste you’re time in the gym using programs that don’t work. Use scientifically result proven programs here. http://www.squidoo.com/BodyBuilding25womens designer dresses