Nutrition for Fat Loss Workouts
Inside Issue #17 we go over why fat loss supplements don't work, and instead you should use nutrition to improve your fat loss workouts. You also get...
- 3 Simple Nutrition Rules
- Lose Fat & Gain Muscle
- Exercise: Wide-grip Seated Row
1 - Three Simple Nutrition Rules for Fat Loss
I was speaking with a client the other day that has made some healthy changes to his nutrition schedule. He made the following observations:
1- It is hard to eat a lot of healthy food (lean protein and fiber-dense fruits and vegetables). Therefore, he eats fewer calories and that has helped him get lean.
2 - Even if is able to eat a lot of this healthy food for a couple of days, it is very difficult for him to gain fat (because the fiber and protein-based foods keep the calories low and the blood sugar under control).
I had to agree with him and I told him that he had pretty much found the “Secrets to eating for fat loss”. But does he have to eat perfect at every meal? Rule #3 answers that question with some help from nutrition expert, John Berardi, Ph.D.
3 - Do you have to eat perfect every meal? No. Dr. John Berardi, co-author of Gourmet Nutrition, says if you eat according to plan 90% of the time, you’ll achieve great results in fat loss and muscle gain. That leaves you with some room for some unstructured eating (the exact number of cheat meals and snacks will depend on your weekly meal number).
Click here to order Dr. John Berardi's new book - Gourmet Nutrition
2 - Lose Fat for $1 per Week
For less than half the cost of a worthless “fat loss supplement”, you could have a program that is guaranteed to help you lose fat and gain muscle. And if your fat loss goals are starting to seem impossible, this special offer will still get you back on track to reach your fat loss goals. Whether your excuse is not enough time, don’t know what to do, or that you’re using a bad program, Turbulence Training will solve all of those problems.
With Turbulence Training, you'll have a program that will work twice as fast in half the time you’re probably spending on your current ineffective routine. And with the massive updates that I’ve made to the report, your results are going to come even faster and more dramatic.
Turbulence Training is bursting at the seams with my fat loss workouts. Here’s what you will get:
NEW - An Introductory Turbulence Training workout for completely sedentary individuals looking to start a beginner routine in the comfort of their own homes.
NEW - All exclusive Turbulence Training workouts that can be done at home with minimal equipment. You don’t need a cable system or an expensive multi-station home gym. If you have a bench, a ball, and some dumbbells you are all set for fast fat loss.
NEW - The 2K5Advanced Turbulence Training workout - Even more intense and more effective than the 2K3 and 2K4 versions of Turbulence Training.
Other new additions include:
- Exercise photos and improved exercise descriptions for every exercise in each workout routine so you never have to worry if you are doing it right. These will show you how to do every exercise with correct form so that you get the most results from your workouts.
- Improvements to the Original TT workout (This remains my personal favorite routine. It’s the one I use with clients when they need to shed as much fat as possible in 4 weeks).
- Easier to use interval training recommendations.
- New exercises to make the workouts even more effective, fun, & challenging.
- Modified repetition schemes to demand more from your muscles.
- More core training exercises to get a 6-pack while protecting your back and without spending hours on the mat crunching your life away.
- Nutrition recommendations from Dr. Chris Mohr, such as how to substitute healthy foods for foods that are currently sabotaging your diet. He also gives you dozens of carb, protein, and fat sources guaranteed to help you lose more fat fast.
“As a chiropractor I have seen, studied, and used many training systems. For me personally, I find Turbulance Training fun, challenging, and most importantly highly effective for fat loss. I especially enjoy the highly efficient nature of the workouts so I can accomplish a lot in just three sessions a week. Professionally speaking the core training that is part of TT is excellent for stabilizing and preventing injuries especially in the low back area. (If you have a current back concern, please consult your family doctor or chiropractor prior to any training.) Thanks Craig for all your work.”
Ronald C. Wichin, DC
"Men's Fitness readers want to build size and strength, improve their sports skills, and lose their guts - and usually all at once! Craig Ballantyne is absolutely adept at all these things, and that's why I regularly ask him to contribute to the magazine. His Turbulence Training programs are widely regarded as the best methods for fat loss, and I recommend them to readers constantly. In addition to being one of the most knowledgeable and up-to-date trainers in the world, Craig's friendly, outgoing personality puts his clients at ease and encourages quicker results."
Sean Hyson, Fitness Editor, Men's Fitness
Don’t waste any more time on ineffective programs when you can start losing fat today.
Click HERE to get started with Turbulence Training.
3 - Exercise: Wide-grip Seated Row
A lot of clients need to prioritize exercises for their upper back muscles. Because so many of us sit at a desk and computer all day, our posture becomes compromised. One of the key exercises in my programs that train the upper back is the Wide-grip Seated Row. This exercise trains the posterior deltoids, the rhomboids, and the lats, while putting relatively little stress on the shoulder joint.
When you do the exercise, make sure to keep your shoulders down so that you don’t strengthen the already overstressed upper-traps. How do you know if you have stressed upper-traps? Stand up, and take a look in the mirror. Do you look like you are permanently shrugging your shoulders? If so, you need to work on your posture (both seated and standing). I encourage practicing perfect posture at every opportunity (whenever you can remind yourself - such as sitting at a desk, standing in line, driving, etc.).
In general, the wide-grip seated row strengthens a lot of otherwise neglected muscles, including the muscles of the rotator cuff. Because so many self-prescribed training programs focus on the front of the body (i.e. upper body pressing muscles), many people are weak in upper body pulling muscles. If this is your case, it will probably help to reduce the amount of pressing and increase the amount of rowing.
When I had an irritated teres minor muscle (a small muscle in the rotator cuff), I dropped all pressing for one month and focused on wide-grip seated rows, underhand grip seated rows, band pulls, and similar exercises to train the upper back and posterior deltoids. I have been problem free ever since. Of course, if you have any injuries, make sure to talk to your doctor and get the proper referral to a health care professional.
Wide-grip Seated Row
Use a long bar and take a greater than shoulder-width overhand grip.
Keep your arms and back straight, knees slightly bent.
Row the handle back as far as possible bringing your shoulder blades together.
The information on TurbulenceTraining.com is for education purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications.
CB Athletic Consulting, Inc.
2100 Bloor Street West, Suite 6315
Toronto , Ontario
CB Athletic Consulting, Inc.
2100 Bloor Street West, Suite 6315
M6S 5A5
http://www.workoutmanuals.com/
