The Truth About Beginner Fat Loss Workouts

The last thing you want a beginner to do is long, slow,
boring cardio workouts.

Two reasons why:

1) Beginners will get an overuse injury from doing too much
exercise volume too soon.

I had many new clients come to me after injuring themselves
trying to get back in shape by doing excessive cardio. Please
don't make the same mistake.

We had to spend weeks rehabilitating their injuries before
we could kick their fat loss workouts into high gear.

2) Long, slow, boring cardio doesn't very work well - if at
all - for fat loss.

Research has shown that doing 300 hours of cardio (6 hours
per week for 50 weeks) resulted in only 5-6 pounds of
weight loss in American men and women.

That's a waste of time.

So what's a better beginner fat loss workout?

Let me explain.

FIRST, we start by doing a general bodyweight warm-up circuit.

Most old-school workouts tell you to do a 10-minute warm-up
on a treadmill, but that's a waste of time.

How does a treadmill prepare you for a total body workout?

Answer: It doesn't. Jokes on us when we waste our time with it.

In the Turbulence Training workouts, you'll get proven
bodyweight circuit warm-ups that get you ready for fat loss.

SECOND, we do a lot of bodyweight resistance training, often
while lying down on a mat.

That's right, you'll discover how to work your body and
burn calories while LYING DOWN.

You're going to be shocked by these exercises. In the
Turbulence Training Beginner Workouts, you'll see how to
use total body exercises to burn fat with little or NO
equipment, all done in the comfort of your own home.

THIRD, we finish off with interval training.

And YES, beginners can do interval workouts.

Here's how I know this:

1) Researchers have used interval training in all types of
populations, such as overweight beginners and even in
cardiac rehabilitation (talk to your doctor though first,
of course, if you have any medical conditions).

2) Research shows that subjects PREFER interval training
over long cardio. So there you go, I'm not the only one who
thinks cardio is boring - even subjects who volunteer for
research studies would rather do interval training.

3) The most important interval training fat loss research
study was performed on overweight beginner level women.

That study found that women who performed interval training
on a stationary bike lost more belly fat than woman who did
long slow cardio.

Case closed.

Fortunately, with the Turbulence Training Beginner Workout
program you also get my "Bodyweight Cardio" program that
replaces interval training if you don't have a bike.

You can get that workout, plus three more beginner fat loss
workouts here - all for less than the price of a greasy
large pizza meal from one of the big chains:

=> Total Beginner Workouts

Beginners can lose fat very fast with these workouts,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

Turbulence Training Fat burning Research Review

Discover the Research that Proves You Can Build Muscle and Burn Fat with the Proven Workout Secrets Found in Turbulence Training

Turbulence Training Blog

Special Report by Craig Ballantyne, CSCS, MS, Men's Health
featured writer

Every week it seems like a new workout program is being touted by
some trainer you've never heard of, all without any research or
results to back it up.

That's why, to prove to the skeptics of Turbulence Training, I did
a review of all the studies I've covered in the 10-plus years since
I created Turbulence Training, and put together the science - along
with a simple explanation of each study - in this shockingly candid
free report on the truth about building muscle and burning fat at
the same time.

If you're tired of hearing hyped up claims based on nothing more
than a trainer's opinions, then I have great news for you. For the
first time ever, you'll be to an in-depth explanation of the most
important fat burning scientific truths that have changed the
fitness industry forever.

As a pioneer of interval training, supersets for fat loss, and
bodyweight cardio, I'll take you on a behind-the-scenes look into
the fat loss studies that started it all.

Finally...you're about to understand the truth about fat loss -
once and for all.

Get ready to see how YOU can build muscle and burn fat at the same
time,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training
Men's Health magazine, featured writer
Oxygen magazine, fitness advisory board

Turbulence Training Fat burning Research Review

5 Proven Nutrition SWITCHES for Faster Fat Loss

Fat Loss Secrets

By: Craig Ballantyne, CSCS, MS

Turbulence Training

Every day in March, I've committed to sharing a Training and

Nutrition "SWITCH" to help you lose fat. Here are 5 of the

most popular nutrition switches I've posted so far:



Nutrition SWITCH #1 - No More Dessert for Breakfast



If you want to lose fat, stop eating dessert for breakfast.



Let's be honest, most of what people eat for breakfast would

qualify as dessert if served at any other time of day. So

stop with sugary cereals, muffins (let's be honest, we all

know that muffins = cake), granola bars, and bagels.



Nutrition SWITCH #2 - Switch Your Eating Schedule



If you find that you often "binge snack" at night, try having

a bigger late afternoon healthy snack, and then having a later

healthy dinner.



There's no magic to not eating after a certain time. I often

eat a big healthy dinner and go to sleep within 30 minutes.

That won't make you fat. Eating a pint of ice cream & bag

of chips every night while you watch TV makes you fat.



Nutrition SWITCH #3 - Minimize the Junk



Your house doesn't need to be stocked like the local 7-11.

Keep the minimum amount of treats at home to avoid mutiny

and keep treats out of sight & hard to access.



Make healthy foods (giant bowls of fresh fruit) visible and

places encouraging notes to eat the fruit in the kitchen.



Put ready-to-eat produce in most visible part of the fridge

& hide junk in the back. All research proven to increase

healthy food consumption. And when it's your time for a

cheat meal, you can enjoy it guilt-free.



Nutrition SWITCH #4 - Go From Processed to Natural



When possible, switch out all processed or "modified"

carbohydrates and replace it with a fruit, vegetable, or nut.



For example, instead of toast with eggs, have an apple and

add spinach to the eggs. Instead of a processed carbohydrate

with your morning coffee, have 1oz of raw nuts (almonds or

walnuts). With steak, eat broccoli, not mashed potatoes or

French fries.



Nutrition SWITCH #5 - Cut the Sugar From Your Post-Workout Drink



If you're focused specifically on fat loss, you do NOT need

to add sugar (or any variations of sugar) to your after

training drink.



I interviewed top nutritionists about this in 2010, and they

all agreed that for fat loss, you don't need to force post-

workout sugar into your body. So take it out.



BONUS Nutrition SWITCH - Become Your Own Nutrition Expert



Stop getting fooled by fad diets. Become an expert yourself

by going through a 2-week "intensive nutrition course".



Here's how:



Eat a wide variety of food for 2 weeks and record all of

your meals. You'll quickly know the calorie counts of all

foods and proper serving sizes AND most importantly, what

works for YOU. Very simple. Very effective.



Research proven tips to help you eat better.

Simple Nutrition For Fat Loss

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

10th Turbulence Training Transformation Contest

How to do a fat loss transformation contest

What's better than losing belly fat?

Winning $1000 when you do!

And that's exactly what can happen when you use Turbulence Training
to lose fat over the next 12 weeks. Just follow the instructions
below, and you could be selected as a finalist for the this fat loss
body transformation contest.

Here are the complete instructions on what you need to do in order
to be eligible to win $1000 just for losing your belly fat in the
10th Turbulence Training Body Transformation Contest...

Mandatory To Do List:

1) Once you are ready to get started take your before photo.

REMEMBER: This Saturday, Jan 15th, is the final day to get started.

2) Use Turbulence Training workouts for the next 12 weeks.

Start with the TT for Fat Loss program here.

CLICK => Turbulence Training

And remember, there are 4 categories and a $1000 winner of each:Women Under 40
Men Under 40
Women Over 40
Men Over 40

3) Take your after photo.

4) Write your 300 word essay.

5) Send in your photos and essay before the end of the contest.

NOTE: All entries MUST be received before midnight, Saturday, April 9th.

But if you want MAXIMUM fat burning results in the 10th TT Body
Transformation Contest, you should also follow this list...

Recommended To Do List:

In addition to All of the Above...

1) The majority of our past winners have started a "thread" (aka
transformation journal) in the TT Member's forum where they update
daily/weekly with their progress, and also ask others for help with
specific questions.

You get access to the TT member's forum when you get your own copy
of Turbulence Training here:

CLICK => Turbulence Training

2) Research shows that posting on a regular basis helps you
get more results in their weight loss program, so I encourage
as much recording as possible - and that also helps you
learn a lot about your body and how it responds to certain
exercises, foods, programs, etc.

One of the most important things you can do is track your results,
your workouts, and your diet.

The more you know about yourself, and the more you respond to this
knowledge, the better your results will be. Start immediately.

And remember...

You are not your mistakes. Do not be too hard on yourself. If you
make a mistake - and we all do - just pick yourself up, dust yourself
off, and get back on track immediately. Learn from your experiences
to become a better person each day.

3) Hopefully you have time to start a journal, and I know you'll
get even more out of the program when you do that.

4) Of course, you will also want to...

- Plan, shop, and prepare your meals each week

- Clean out your pantry of junk (if it's in the house you are going
to eat it, so get it out!)

- Use Fitday.com to find out how many calories you are eating

That's the perfect plan to lose fat, get lean, and qualify for your
chance to get voted as the winner of the TT Transformation Contest.

CLICK => Turbulence Training

Best Exercises for Fat Loss

In the 80's and 90's workout magazines that I read, fat loss
workouts recommended isolation exercises, like the leg extension
machine and the chest-fly machine as being best for helping your
sculpt your body. But we've come a long way since then...

Today I want to show you how to choose the best exercises, and even
the right exercise order, to get the most fat loss and
body-sculpting in the least amount of time.

Let's start with some simple rules on how to pick the exercises.

1. Exercises should always work multiple muscle groups.
2. Exercises should be done standing, whenever possible.
3. Exercises should be effective for fat loss even if only the
bodyweight version is used (i.e. squats).
4. The hardest (most intense) exercises should always be first.

Before I explain the rules in detail, let's first cover the warm-up.

Every Turbulence Training workout starts with a general warm-up. By
now, you should know that I don't like the traditional 5-minute
cardio workout (excluding those who need it for injury purposes,
according to their health care professional).

The purpose of the warm-up is to specifically prepare your muscles
for action. Walking on a treadmill for 5 minutes does little in
terms of preparing your body for strength training. Therefore, I
start every workout with a general, total body circuit.

When putting together total-body workouts and warm-ups, I think
about 4 "hot zones" on the body. And I have to address all four hot
zones with exercises in the warm-up. The hot zones are:

a) Back of Legs
b) Upper Back
c) Chest
d) Abdominals

Why do I only worry about the back of legs? Because almost all
multi-joint movements that train the back of the legs will also
stress the quadriceps, even if only in a static contraction.

Take for example, this general warm-up (to be used in place of the
treadmill):

A) Y-Squat (hold your hands over your head in a "Y" formation) - 15
reps
B) Close-grip Pushups (kneeling or advanced) - 8 reps
C) Stick-up - 8 reps

Hopefully you can see how that hits all 4 hot zones through dynamic
and static contractions. If you don't, let me know.

Ok, now we are ready to move on to the meat of the workout.

As stated above in the rules, we must pick our hardest, most
intense exercises first, and perform them in sets of low reps.

Here's a Turbulence Training bodyweight-only, body-sculpting
workout routine that I've designed to show you the correct exercise
order, and the types of exercise that are best for changing your
body.

I'll be using this exact workout with one of my high-profile movie
stars this afternoon. She needs to keep her body sculpted without
bulking up. But she still needs to be strong, lean, and athletic
for her fight scenes in the movie she is filming.

1A) Split Squat (8 reps) [Advanced use the Bulgarian Split Squat]
1B) Elevated Pushup (8 reps per side) [Kneeling or Advanced)
2A) Step-up (12 reps)
2B) Bodyweight Row (8 reps) (Beginner or Advanced)
3A) Stability Ball Jackknife (15 reps)
3B) Back Extension on Ball (15 reps)

Each superset (i.e. 1A & 1B) is done 3 times with no rest between
exercises A and B, but with a 30 seconds rest after B, before you
repeat the superset.

Following the strength portion of the workout, complete the workout
with Interval Training.

Each exercise uses multiple muscle groups, so that more calories
will be burned during and after exercise.

We also design each superset to use two intense, non-competing
exercises. We use low reps where possible. We train for strength at
the start of the workout when we are fresh.

What do I mean by non-competing?

That means, you should be able to perform the two exercises back to
back with minimal fatiguing effects from the prior exercise. You
have to pair exercises that don't use the same muscle groups.

The rules of exercise selection and exercise order will allow you
to get lean, boost your metabolism, and to train with a
high-intensity throughout the entire workout.

So when I put the exercises together, it is all about putting them
in the right order to get you lean.

Click here to get the Turbulence Training workouts:

=> http://www.turbulencetraining.biz

Full body workouts sculpt a better body faster,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

P.S. You've asked, "Can women use Turbulence Training"?

I'll let these female clients answer...

"Everywhere I go, people who I haven't seen in a long time see me
and are shocked at my transformation. For a 37 year
old, married, mother of 4 to hear that she looks "hot" or
"terrific" is the ultimate compliment! Your program has
completely changed me. I have tone muscles in places I never
thought would be tone again! Thank you for your sincere dedication
to those of us who want to make a difference in our lives."
Terri Stuckey, Chardon, Ohio

Click here to get your Turbulence Training workouts:

=> http://www.turbulencetraining.biz

"Wow! I have been a Certified Personal Trainer for 7 years and I
have not seen any other program that works as quickly or
effectively. Within 3-4 weeks of doing the Turbulence Training
program, I lost the last 8 pounds, and am now happy to be at my
pre-pregnancy weight- and stronger than I was before."
Annette Allen