The Secret Cardio for Fat Loss

Fat Loss Secrets

Slow boring cardio doesn't work for fat loss, but there is a "Secret
Cardio for Fat Loss" that will get you results fast.

And this secret method is called interval training.

Interval training is a research-proven KEY to your fat loss program
and health. Researchers are even starting to use intervals with
patients recovering from heart disease! So you know that interval
training is just going to get more popular.

But a lot of folks worry that intervals can get boring, if you do
the same ones over and over again. And that's true.

So here's the deal...If you don't have variety in your program, you
are more than likely to end up at a fat loss plateau soon rather
than later. Variety is a key for getting continuous fat loss results.

Not only should you have variety within your training week (i.e.
alternate between two different interval training workouts, rather
than just doing the same interval workout each time), but you
should also change these workouts every 4 weeks.

Just like your resistance training, you need to change your
interval training program every 4 weeks. To modify your interval
training workouts, you can...

- switch exercise methods (and use bodyweight exercises for intervals)
- increase or decrease the length of the interval (while decreasing
or increasing the intensity, respectively)
- increase or decrease the number of intervals per workout
- increase or decrease the rest time between intervals

After all, there is NO "best" interval training program - no best
"sets and reps" for fat loss.

That's why you need to use variety in your program. (So perhaps the
best interval training method is simply the one that changes every 4 weeks.)

If you are thinking that these intervals all sound "too intense"
for you, please don't worry. Interval training is all relative.

In fact, a recent study found that coronary-heart disease patients
found interval training EASIER than cardio! You don't have to
sprint for your life in each type of interval.

Instead, just work at a slightly harder than normal pace. By the
end of the interval, you should be getting tired, but you shouldn't
be gasping for air. Start conservatively and you will get the hang
of it.

For example, if you regularly use level 5 on the stationary bike
for 30 minutes continuously, you might try doing a 1 minute
interval at level 7. Try that for an interval workout and let me
know how it goes.

(NOTE: Talk to your doctor first if you have never done interval
training before.)

My favorite intervals for fat loss are between 30-60 seconds. These
have been the staple intervals in the Turbulence Training workouts
since the first TT workout was designed back in 2001.

But again, you will get your best fat loss results if you vary your
interval training workouts - just like you must vary your strength
training workouts.

>>> Interval Training for Fat Loss

Fat Loss - 1 Mistake All Women Make

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training

*

Following the cardio mentality and depending on the cardio
confessional is the biggest mistake that all women make when it
comes to fat loss. Let me explain...

On Saturday morning I was walking home from the gym when I passed
by a young women - about 28 years old - who was talking on her
iPhone.

And I heard her say, "I'm going for a walk now to get some exercise
because I'm going out for a bad dinner tonight."

And I just wanted to yell, "No - no - no - no - no! That doesn't
work. It never has, it never will."

You can't out-cardio a bad diet.

Every woman I've ever met has made this mistake and had that
"cardio confessional mindset" at one time or another - and it goes
for most of the guys I know, too.

Unfortunately, at best, this poor girl will probably burn an extra
300-500 calories during her walk - if it's a really, really long
walk. But at dinner, she's likely to eat 400-700 calories during
the appetizer or consume that in liquid calories alone!

(NOTE: By "bad dinner", I'm guessing she meant a high-calorie meal,
and not a pity date with a deadbeat ex-boyfriend.)

The bottom line is that a single cardio session will not beat a bad
diet.

Now you might be thinking, "At least it's better than nothing."

But is it?

Remember, as I've mentioned in the past, one British study found
that some people OVEREAT in response to cardio exercise.

So when dinner comes around, this poor girl might think, "Oh, I did
that long walk today, so I can treat myself to a bigger dinner or
dessert."

The only thing that comes close to beating a bad diet is interval
training and resistance training.

Back in 2007, an Australian research study on interval training was
getting a LOT of press for the surprising results. In the study,
women who did interval training were able to lose belly fat without
changing their diet.

In fact, one subject, named Louise, said this:

"My diet was pretty bad back then, with lots of sweets, lots of
junk food...doughnuts and sugar -- it was awful."

And yet by the end of this study, interval training helped Louise
burn 8kg of fat in just 15 weeks - WITHOUT changing her diet.

Perhaps it IS POSSIBLE for you to out-train a bad diet - but only
if you use interval training.

And that's just another reason the best short, burst fat burning
workouts are based on this specific type of fat burning exercise.

So here's what you need to do:

1) Give up the "Cardio Confessional Mentality" and understand that
you can't "out-cardio a bad diet".

2) Stick to your simple lifestyle nutrition plan 90% of the time
and then enjoy your 10% reward meals GUILT-FREE.

3) Use interval training to burn the fat and resistance training to
sculpt your body.

It's that simple - a 3-step system for fat loss success that is
guaranteed to work every time.

Here's the program that shows you EXACTLY what to do:

=> Turbulence Training $4.95 Trial

Enjoy guilt-free eating and fat loss with this mindset.

********************************************************************

More big news and big commissions coming your way!

To your success!

Your friend,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

*

Click here for more info: >>> Turbulence Training $4.95 Trial

Bodybuilding Articles

3 Amazing Fat Burning Interval Training Options

By: Craig Ballantyne, CSCS, MS
Turbulence Training

If you are looking to cut down on the amount of time you spend in
the gym without jeopardizing your fat loss goals, then including
interval training alongside your strength training program is the
only way to go.

Just imagine spending half the time in the gym - if not more - and
getting way better results. Isn't that what you deserve?

I thought so.

And to make the notion of ditching long, slow, boring cardio even
more convincing is the fact that you will be far less susceptible
to sustaining an overuse injury with interval training.

For some of you, however, the thought of giving up your daily
cardio machine routine is too much to bear. But not to worry
because you can still use your favorite machine, but we'll just
tweak things a bit so that you get more out of your workout in half
the time.

1) Interval Training Option #1 - Classic Intervals

For example, try incorporating intervals on the treadmill by
running hard for 30 seconds, at an 8 out of 10 intensity level,
followed by 60 seconds of light recovery at a 3 out of 10 intensity
level.

That is one interval, and so you will repeat this process up to 6
times, while using a five minute warm-up and a 5 minute cool down.

Each week try to do more squats in the same amount of time. This
may sound easy, but trust me; it can be as difficult as you make
it!

2) Interval Option #2 - Short Burst Squats

I personally recommend a Gymboss timer for this type of training,
but it isn't essential.

So, for the bodyweight interval training you will do as many
bodyweight squats as you can for 20 seconds and then hold the
bottom position for 10 seconds, then repeat your squats for 20
seconds, and then hold at the bottom for 10 etc. Repeat these
intervals for 8 rounds.

3) Interval Option # - Kettlebell Swings

If you have a kettlebell, you can do swings or kettlebell squats for
30 seconds and then walk for 30 seconds and alternate for 6-10
rounds. That's a great way to finish a fat burning workout.

Alright, so those are just three of the countless ways in which you
can include interval training into your workouts that will burn fat
faster and help you avoid spending more time than necessary in the
gym.

Turbulence Training