Fat Loss Workout Secrets
Inside Issue #9 you'll learn the fat loss workout secrets of Turbulence Training. By following the Turbulence Training plan, you'll lose more fat in less workout time than ever before.In addition to these fat loss workout secrets, you'll also learn...
- Nutrition for Turbulence Training
- Exercise of the Month: The Romanian Deadlift
1 – The Secrets of Turbulence Training Success
“You know how some people will take measurements of their waist, arms, chest, etc. to measure their progress while others judge themselves by how good they feel or how their clothes fit? I measure myself based upon how "frisky" my wife gets and let’s just say that based upon this I must really be doing well.”
B.L.
What is the secret behind the success of the Turbulence Training workouts?
It is my belief that quality of training, not quantity, is the best approach to any goal, including fat loss. Yet many people confuse effort with intensity, thinking that because they are sweating a lot it also means that they are getting a quality workout.
For example, many people put a lot of effort into long, slow, moderate intensity cardio sessions and expect to lose fat. However, just because you sweat a lot does not guarantee that you will lose fat. That is a quantity workout, but not a quality workout. On the other hand, each Turbulence Training workout is a quality workout. There are no wasted exercises or wasted minutes on the treadmill. I know that you are busy and that you need to get results in the most efficient way possible – that’s why I put together the Turbulence Training for Fat Loss Manual.
I’ve found that working at higher intensities helps people lose more fat, such as using heavy strength training and short, high-intensity intervals coupled with low-intensity recovery intervals. The Turbulence Training workouts are often shorter in length than traditional long cardio workouts. And that confuses people, because most people associate the quantity of the workout with success, when in fact it is the quality of the workout that leads to greater fat loss.
I urge you to give my best-selling Turbulence Training for Fat Loss Special Report a try when you start-up your New Year’s fat loss routine. In fact, you can start achieving your fat loss goals right now because the workouts are efficient and effective. Take action and be consistent. Turbulence Training will give you all the direction you need to start getting quality fat loss workouts.
“I just ordered the Turbulence Training manuals for Mass and for Fat Loss and I couldn't possibly be more excited. I am amazed at just how comprehensive these manuals are! In addition to workout programs, they carefully cover nutrition and general aspects of health. I always thought I had a very healthy lifestyle, but with these manuals in hand I am already recognizing aspects that require change. There are so many new exercises here to add to my repertoire, what a great way to start off the holidays. I'll be hitting the gym with renewed vigor. I'm pretty excited cause I’ve been getting bored with the same ole exercises and there's some really cool new ones in here. These manuals FAR exceed expectations. You really ARE practically giving them away. Thanks Craig!”
Ben Pinder,
2 – Nutrition Q’n’A
Q: As soccer has finished for the year I am back in the gym more regularly and will be using the Turbulence Training again. I train before work each day and I was wondering how I should structure my eating as I have read conflicting views. Should I have something to eat or drink before, after or both? And if so what type of food? If you could give me some brief insight or refer me to something on your site that would be great. Hope all is well, just signed up for the TT newsletter. I’m definitely a big fan of the program and have recommended it to a few buddies.
Answer:
It is generally a good idea to have a little bit of food before training, as long as it doesn't upset your stomach. Try it, and see if your workouts aren't better with a little bit of food or liquid calories. If your stomach can't handle it, then just make sure you eat immediately after training.
Specific ideas:
In a perfect world, a small drink of protein and carbohydrates would be consumed immediately before training. It can be as little as 10 grams of protein and 20 grams of carbohydrate. If you dilute that well enough, it shouldn't upset your stomach. A real food example that almost fits that profile is be a small container of yogurt. A non-dairy example would be 1 piece of toast and 1 egg.
Let me know what you choose and how it goes.
Q: What are some common nutrition problems that will prevent fat loss?
Answer:
I often ask clients to enter their food intake on fitday.com to allow both of us to evaluate their nutrition. Common problems that I see are:
1. Too many treats per day. As one client said, “I still have one treat per day such as chips, a chocolate bar, a donut, or a rib sub each day, and sometimes I skip breakfast. But other than that, I think it is pretty good.” If that’s the case, and you are trying to lose fat, then you will have a difficult time. You can’t have that many treats.
2. Skipping breakfast.
3. Not eating enough fiber.
4. Not eating lean protein and low-glycemic, low-fat carbohydrate sources.
5. Not eating all day, and then eating a huge dinner.
Solutions:
1. Set the tone with the first meal of the day by consuming a lean protein source and high-fiber, low-glycemic carbohydrates. Fiber at this meal will help control blood sugar over the morning and can help modify appetite at subsequent meals.
2. Consume mini-meals to prevent starvation-induced meal binges and energy slumps.
3. Choose snacks that contain protein and fiber, such as almonds.
4. Keep your dinner moderate, and avoid high-calorie feasts.
5. Consume calorie-free beverages, preferably Green Tea or water.
6. Consume at least the recommended amount of fiber through vegetables, fruits, almonds, etc. But start adding fiber to your diet slowly and drink more water.
7. Try to improve your nutrition each day. This will help get you into healthy eating habits. Be consistent with your training and nutrition, and you’ll get results
.Click here for more fat loss nutrition information
3 – Exercise of the Month – The Romanian Deadlift
· Be very conservative with this exercise. Do not perform any deadlift if your lower back is injured, weak, or compromised in any manner.
· Perform each rep with 100% concentration.
· Place the bar in the squat rack at knee level. Stand behind the bar with your feet slightly greater than shoulder-width apart.
· Bend your knees slightly and grasp the bar with your hands just outside your legs with an overhand or an alternate grip and take the bar from the rack.
· Keep your knees bent, back flat in a “neutral spine” position (don’t let your back round), head up, shoulders back, chest out and arms straight during the lift.
· Slowly push your hips back and start to lower the bar.
· Keep the bar as close to your thighs and shins as possible. Focus on pushing your butt back while keeping the knees stationary.
· In the photos, note the arch in the lower back. Don’t let the lower back round. Keep a strict, tight arch in the lower back.
· Lower the bar as far as you can while keeping your back arched. Reverse the movement before you can no longer keep your back arched.
· Get back to the standing position by extending at the hips. This will require you to contract your hamstrings and buttocks to stand up.
· Focus on contracting your hamstrings and your glutes (buttocks). This will make those muscles work harder and therefore will put less stress on the low back.
· Keep the bar close to your body and exhale as you reach the top of the movement.
· Always keep a strong grip on the bar and contract your upper back muscles to maintain a strong, flat upper back.
· The exercise can also be performed with dumbbells in place of the barbell.
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.
Craig Ballantyne, CSCS, M.Sc.
CB Athletic Consulting, Inc.
2100 Bloor Street West, Suite 6315
Toronto , Ontario
M6S 5A5
P.S. Grab your free report, "The Dark Side of Cardio & Other Ineffective Fat Loss Methods" at www.TurbulenceTraining.com today!
