There are diets that will help you lose a colossal amount of weight in a short space of time. Yes it’s true, they do exist, but there are two fundamental problems with these diets.

1) They are unsustainable. People who go on a diet, at some point have to go back on them again. This is why people typically experience the ‘yoyo effect’ with their body weight increasing and decreasing over a period of time. Have you ever heard of a permanent diet? Creating a sustainable, healthy lifestyle is better. Regularly eat foods that are nutritious and good for your body. If you can achieve that, then dieting will no longer even be necessary.

2) These rapid weight loss techniques often DO NOT help you lose much body fat! Often the weight loss occurs from two other sources. You lose excess body water, which of course can be a good thing, but you often also lose lean muscle mass. This is a very bad thing. Dieting without exercise can result in up to 50% of the weight loss to come from lean body mass. With a higher lean body mass, you’ll also burn more calories during exercise. If you put two people side by side jogging on a treadmill, one of them with 180 pounds of lean body mass and the other with 150 pounds of lean body mass, the person with 180 pounds of lean body mass will burn more calories from the exact same workout. The most efficient way to burn more calories and lose more body fat is to gain more muscle. Weight training is very beneficial to anyone who wants to lose fat and that includes women.

There are some types of exercise regimes that do assist in fat loss. These include HIIT or High Intensity Interval Training which is relatively old knowledge, cardio works outs which have also been around for a while, and then there are new techniques such as The Tabata Method, which is an optimized HIIT program.

In truth, most of all these diets, pills, exercise products and supplements are there for one main reason. To play on the fears and pain of the people who want to get in shape and put billions of dollars into this fat loss industry. You don’t need all of that stuff. Not at all. If you were to drink between 2-4 litres of water per day, eat nutritionally balanced meals in smaller quantities throughout the day, and exercise with an elevated heart rate for one hour per day, you’ll be living a very healthy lifestyle already.

In closing my advice to you, is don’t buy the hype. Fad diets rarely work. A lot of new weight loss methods are a rehash of old ones that are just packaged differently. They simply are there to make large corporations money. Just remember, whilst the claims sound great, and it’s easy to get sucked in to the marketing, don’t look for weight loss. It’s fat loss you really want to achieve. Losing lean body mass can make you look withered and unwell, an even worse look than excess weight.

Learn more about new weight loss methods from a qualified personal trainer and award winning body builder with over 20 years of experience, you can read more at his site: http://www.cheapfastnaturalfatandweightloss.com

Additionally, have you heard of Tom Venuto’s legendary fat loss and nutrition program Burn The Fat, Feed The Muscle?

Take a closer look at it for yourself by clicking the book cover below!

Being consistent is a huge factor in turning your program into a success. Your attitude today can largely tell if you’ll be suffering from severe diseases in the future. How many workouts you skip this month will determine your risks of serious illness and disease next month.

That is why consistency matters! Consider the following 5 tips for getting your head on straight and working out on a routine basis:

1. Know why you are working out.

Make a list of all the reasons you want to workout. You will likely start with superficial desires like looking hot in your jeans or feeling confident in a swimsuit, but keep writing until you get to the deeper reasons. Just consider living a lot longer to see your kids finish school and embark on their careers and future families. Those are the reasons you are really working out and they should be your primary focus.

2. Lay down the law for yourself.

Lay down the law just as you would for your children or a new puppy. You’ll find it easier to stick to your weight loss program. Unless you are in the hospital or a doctor orders you to stay in bed, you will never again miss a workout.

3. Expose your biggest excuses.

You may think you have reasons for missing workouts, but when you give them serious thought you will realize they aren’t reasons, but excuses. For instance, you can say that you don’t have time to workout but when you realize that our Secretary of State travels over 20,000 miles a month and still manages to workout at least 6 times a week you realize that your life cannot possible be so busy that you can’t do the same.

Make a list of the things that stop you from working out and eating healthy.

4. Judge your own behaviors.

You can no longer accept your own behavior when you are skipping workouts. You judge others and decide who you want to have around your children and spend time with, but why aren’t you judging yourself in the same manner?

It can no longer be acceptable to miss workouts. If you are too lax about missing workouts, it is too easy to not do it at all. Judge yourself and require more of yourself just as you would someone else.

5. Become your own pet project.

Treat yourself like a sick child because you are in reality probably the sickest person in the family when you consider overall health. Just as you would pamper a sick child and make sure they got their medicine on time, you have to care for yourself. Think of it this way– your routine is your vitamin and it is very important to get a daily dose of it!

When you put it all together developing consistent workout habits is rather simple. You have to schedule your workouts at the beginning of each new week and make sure that they happen no matter what when the time comes. Slacking or talking yourself out of the workout is not an option.

Either you are ready to do this and are going to make it happen, or you are going to remain unhealthy and overweight for another day, week, or month of your life. There is no middle ground so pick your destiny.

Learn more about staying focused with your Washington, DC fitness center regimen by understanding more tips about it at the author’s weight loss journal.

One of the most important meals of the day is breakfast. You heard that growing up and may not believe it to be true, but it really is. It is a shame that it becomes one of those meals that we run out of time for. We get so caught up in trying to get our day going that we end up neglecting the one meal that may end up making the rest of the day better for us. We get a little hungry and we get our morning fix by running by our favorite coffee shop to get a large one to go and maybe a danish or pastry of some kind. This isn’t the best thing for us either. We may curb our hunger for a little while, but our bodies will still be starved for the good stuff later on.

What are the benefits of eating breakfast?

1) It’s like filling up your gas tank first thing in the morning. Getting a good healthy breakfast can help you get more done through the day without having to be interrupted. It doesn’t mean that you won’t be hungry, but you will start off the day with the right kind of energy and your blood sugar will be at a better level. This means less down time for you.

2) It helps your brain and nervous system function properly. It essentially just gets your synapses firing on all cylinders. Your brain is sharper and your decision making skills are better. Your memory is also improved.

3) Breakfast makes you less prone to binge eating. If you wait until lunch to eat you will become more hungry. This means that you will try to find more food to eat and will make you less picky in your selection. You want to curb that hunger so you run down to the closest fast food restaurant and buy the biggest size of whatever big burger you are carving. Not only will you eat a lot, you will eat it fast. Eating fast most likely means you are eating more than you need. You are getting food down so fast that your body doesn’t have time to figure out that it’s full until it’s too late.

4) Eating breakfast helps you lose weight. It’s not just breakfast, though. It’s eating several times a day. Eat early and often to help you lose the most weight. Breakfast plays an important role in all of this. If you skip meals, your body begins to think that it’s starving and will go into storage mode thinking it must preserve as much as possible. That is when it turns into fat. It can also slow down your metabolism and your ability to burn fat. When you eat that healthy breakfast, you are letting your body know that you aren’t going to be starving it today so it doesn’t have to worry about storing it. It also gets your metabolism going and ready to burn fat all day.

When you eat breakfast and regular meals throughout the day, you will really be impressed with how much weight can be lost if you decide to eat more.

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Tom Venuto Burn The Fat

If you want to lose weight, you first need to evaluate a few truths. The most obvious is that if you burn off more calories than you eat, you will lose weight. You can either chose to do no “extra” exercise and eat very, very little in order to lose weight, or you can stick to a plan that will burn off enough calories and allow you not to starve yourself. It’s also important to note that overly-decreasing your calorie intake can backfire on you because your body will slow your metabolism down in order to accommodate this adjustment in calorie intake. This will cause you to actually gain weight instead of lose it.

The next fact is that a combination of water and oxygen leads to fat burning. Make sure that you are getting at least a half gallon of water every day. Your body will use this water when you exercise, and cause you to lose weight in a healthy way. Again, you must combine your water intake with some form of aerobic exercise (increased oxygen) for this to work. Choose something that you like and can do on a regular basis like Walking, biking, swimming, yard work, etc. As long as you get your heart rate up a little bit, it’s a good fat burning exercise.

Finally, consistency is the key when it comes to your weight loss and fitness plan. So many people jump into something quickly with the mindset that they will just keep up the pace for a couple of weeks or a couple of months and then they can go back to their usual life.

In reality, your plan should be a life-long commitment. Even after you lose the weight, in order to maintain your goal weight, you need to eat right and get some activity in. So, pick an activity that you enjoy (or that you don’t mind so much). Walking is one favorite. If you live in the city, you can actually walk part of the way to work, save on gym expenses, and not have to worry about finding time in your day to exercise. If not, no matter where you live, you can probably find the time to take a 20-minute brisk walk around your neighborhood. Bring a buddy along to keep you entertained and you’ll see that the time flies. The connection between weight loss and fitness is too strong to ignore. So, pick your plan and stick with it for life.

Still trying to lose weight? Watch this FREE video and see the 3 basic concepts you must know to lose weight. –>CLICK HERE<–

First and foremost, the article below contains some great info and a top deal on how the personal trainers out there among you can get a fully built for you workout package and program specifically designed to start making you money from fitness boot camps. It is called the success package and is available by clicking the link at the bottom. If you are a PT that has been thinking about trying to get into offering boot camp classes or you already offer them but need some additional tools and resources then the Success Package is definitely for you!

However, like many others, if you are here at Fat Burning Exercises For Men in the hope of trying to blast that fat away and build some muscle and tone then you have scored yourself a killer Abs workout ready for you to use straight away – ABSOLUTELY FREE! It will certainly do the job for you and give those abs and core a great workout!

So there you have it, read the article, bust out the workout and if applicable, use the success package to build your PT business – everyone wins!

Always remember that if you need more high quality interval training workouts and routines, click the Turbulence Training links for more information or check out the You Tube Videos!

See ya next time – now here’s Craig!

Best wishes in health and fitness,

Cameron

Abs Bootcamp Workout

By Craig Ballantyne, CSCS, MS

Turbulence Training

I can’t walk my dog in Toronto without tripping over a bootcamp class full of women doing crunches in public parks. And that’s bad news for the bootcamp classes, because my dog likes to run over and lick their faces while they do their ab exercises.

Now to be honest, that’s not the only problem these women are going to have if they are relying on crunches for results. The truth is, crunches aren’t effective, and they can even cause low back problems.

So in the Turbulence Training Bootcamp workouts, we just say “NO!”

to crunches – and cardio, of course.

What we do instead, are workouts that look like this one (it’s part

2 of my 3-part Ab Bootcamps series in my latest TT Bootcamps manual).

Abs Endurance Workout: Part 2 of the Abs Bootcamps

Warm-up (20 seconds per exercise) – 10 minutes

-     Bodyweight Squat

-     Stick-up

-     Kneeling Pushup or Pushup Plus

-     1-Leg Hip Extension (20 seconds per side)

-     Plank (40 seconds)

-     Side Plank (20 seconds per side)

-     Run in Place

-     Rest 1 minute and repeat 1 more time.

TT Strength Circuit (30 seconds per exercise) – 5 minutes

-     Bulgarian Split Squat or Forward Lunge or 1-Leg Deadlift

(30 seconds per side)

-     1-Arm KB or DB Press or Elevated Pushup (30 seconds per side)

-     Optional: DB Row or Bodyweight Row

-     Rest 2 minutes before repeating 1 more time.

Water Break – 2 minutes

TT Big 7 Circuit (20 seconds per exercise) – 10 minutes

-     Jumping Jacks

-     Prisoner Squat

-     Spiderman Climb Pushup or Close-grip Pushup

-     Band Row or KB Row or Cross Crawl

-     Diagonal Lunge (20 seconds per side)

-     Inchworm

-     Rest 2 minutes before repeating 1 more time.

Water Break – 2 minutes

TT Depletion Circuit (30 seconds per exercise) – 10 minutes

-     Total Body Extension or Jump Rope

-     Cross-Body Mountain Climber

-     Reaching Lunge (30 seconds per side)

-     Squat Thrusts

-     Shuttle Run or Run in Place

-     Rest 2 minutes before repeating 1 more time.

Water Break – 2 minutes

TT Total Body Abs Circuit (30 seconds per exercise) – 5 minutes

-     Pushup Plank

-     Get-up (30 seconds per side)

-     Optional: Stability Ball Plank

-     Rest 1 minute before repeating 1 more time.

Cool-down, Stretching & Water Break – 10 minutes

Using this workout, your clients will get more fat burning results without the embarrassment of doing crunches in a public park with a crazy dog licking their face. At least, in Toronto.

For more TT Bootcamp workouts, get this Complete Trainer Success Package, featuring not only training programs, but also bootcamp marketing secrets and a blueprint for selling fitness info products on the Internet.

=> TT Boot Camp Exercises Success Package!

The good oil on working out these days is that you can get the best results is a shorter amount of time by unleashing the awesome power of resistance training combined with interval training workouts.

Don’t get me wrong, you will still have to work hard, damn hard in fact, there are no free lunches in health and fitness and in getting the body you desire!

So ideally, you want to try and do each workout with a resistance based session (weights, machines or body weight exercises) at the start for around 25 minutes and then finish with an interval training workout for another 25 to 30 minutes. As I said above, this combination really works well in creating a good amount of fatigue as well as an “after-burn” which means simply that your body will continue to burn off fat and calories long after you have completed your workout!

This being said however, interval training workouts are pretty good on their own and one of the great  things I love about them is the fact that you can incorporate them into just about any sort of activity you are doing. This makes them perfect for those times when you need a bit of extra variety in your training and workouts.

Remember that there is no concrete formula for doing intervals. When you do them on a stationery bike or a treadmill, some common examples are:

a) 3 minutes warm up, 2 minutes at 3 out of 10 intensity, 1 minute at 8 out of 10 intensity. Repeat another 5 or 6 times.

b) 3 minutes warm up, 3 minutes at 3 out of 10 intensity, 1 minute of 9 out of 10 intensity, 2 minutes 3 out of 10 the another minute at 8 out of 10. Repeat 3 more times

and even

c) 5 minutes warm-up, 1 minute at 2 out of 10 followed by 1 minute 7 out of 10. Repeat 12 times. (advanced)

The main aim is to get your heart rate up and racing and then bring it all the way back down again to around 100 to 120 beats per minute. By repeating this up and down effect, this is where the “magic” happens and as a result, you burn off more fat and calories in a shorter amount of time than if you just jogged away at a constant rate.

Here is how I go about mixing it up in other activities.

1) I love playing basketball one one one with a buddy. What we do is just shoot around a bit, then we play hard one on one with no breaks until we are both heavily puffing. We then go back to shooting around til our heart rates are both back down and then we go hard at it again.

2) Walking is a fantastic activity. Supercharge your efforts by either adding running intervals, doing intervals of knee highs or intervals of lunges as you go.

3) If you like to swim laps, this presents another great interval training opportunity. Simply do two laps at a slow pace and then 1 lap at a fast pace.

4) Another one of my personal favorites is the hanging heavy boxing bag. A 3 minute round is perfect for interval training! Ease into the round, similar to a real boxing match then make sure that the last minute is hard and fast, going for the knock-out! You then get your minute to fully rest then you get back into the next round. Not only is this an amazing workout for both cardio and your arms but an ideal interval training exercise.

5) When weight training, use a weight (whatever exercise – it doesn’t matter) that you can lift around 30 times. The first 20 reps should be quick and sharp but for the last 10 reps both movements up and then down should be slow and pronounced. This will give a great burn and again utilize the power of interval training workouts.

These are just 5 quick options you can use but I hope you can see that it is very easy to incorporate this type of training into a great deal of activities. It is only limited by your imagination and adaptation!

Have fun with it and see what you can come up with!

Don’t forget however that if you really want the best fat burning exercises for men that will blast fat, build muscle and put resistance training and intervals to work in the best possible combination, then I can recommend no better resource than Turbulence Training. It has been my program of choice for years now and I never get tired of it!

Right now they are offering a “cheap as chips” trial where for 21 days you can take advantage of full access to the Turbulence Training program with all its associated benefits for less than the price of a good cup of coffee!

Click here to trial Turbulence Training for only $4.95!

Firstly, you do really need to pick a program that has plenty of variety built in – just like Turbulence Training!

Secondly, you need to have a couple of variations up your sleeve that you can throw in and substitute a few options in your workout routines and that is the basis of the article below. You will find that once you implement these small and easy to do tips, the boredom and monotony will soon pass and you can get on with building that ideal body!

Enjoy,

Cameron

Switch Up A Boring Workout – By Craig Ballantyne, CSCS

TurbulenceTraining.com

If your workouts are becoming mundane and you want to switch it up a bit, here are 3 cool workout tips that you can easily use to switch up your workouts without sacrificing results.

1) Do the opposite exercise workout! George Costanza from Seinfeld had amazing success when he “chose the opposite” in every facet of his life. Although this was only TV comedy, there certainly are some interesting aspects!

Therefore in this case, if you are doing weights, try using body-weight exercises instead (which are incredibly underrated!), and vice-versa. So let’s say you are doing dumbbell chest presses, switch to an advanced pushup instead. Or maybe you are doing db rows, so switch to pull-ups, chin-ups, or body-weight rows.

Doing lunges? Again, it does not take much to switch to Bulgarian split squats and use the 1 & 1/2 rep style.

2) Use opposite style rest periods (Take additional rest between exercises)

In this method, I want you to take 1 minute between exercises and 2 minutes between super-sets. The extra rest will allow you to lift heavier weights. But that will make your workout longer, so cut out the third super-set.

3) Opposite programming super-sets to circuit

If you are doing super-sets, switch to doing all the exercises in a circuit. you’ll use lighter weights (slightly), but possibly get your workout done faster. A great change of pace without sacrificing results.

By the way…

Have you told yourself over and over again that you just can’t do something, even though you have nothing to base that on? What would happen if you just started believing the OPPOSITE? Simple little shift in mindset. But it could change your life.

As said above, a great way to change things up is by swapping the old weights and machines for some amazingly effective body-weight routines. Body weight exercises, especially when done with high intensity in the style of Turbulence Training Interval Training Workouts will give you a workout that you never thought possible! The added bonus of body weight exercises is that you always have your equipment with you and they can be done just about anywhere!

Take a look at the amazing Turbulence Training Body Weight program here!

You know if you have spent any time around my site or my many articles – I LOVE interval training workouts! I believe they are insanely effective, can really speed up your workouts, are FUN and are so versatile!

This being said however, there are many personal trainers out there that do not “embrace” this unique training system and they will be quick to tell you that interval training workouts have 3 big faults.

You may have heard the term Ignorance is Bliss. A major fault of human nature is that we fear that which we do not understand and so in the below article, Craig Ballantyne,  the Turbulence Training legend himself, adresses some  of the common criticisms of interval training workouts. Have a read, see for yourself and then make up your own mind!

All the best in fitness,

Cameron

3 Problems with Interval Training By Craig Ballantyne, CSCS, MS

Interval training is not as good as *they* make it out to be.

Seriously.

By *they*, I mean the inexperienced personal trainers and generic fitness magazines who aren’t sure what they are talking about.

In fact, the advice they’ll give you can cause a LOT of problems with your interval training — including the BIG 3 I’m about to share with you…

After all, you’re probably already doing some form of interval training, but what kind of RESULTS are you getting?

Are you truly enjoying your workouts?

When is the last time you did an interval training workout where you thought ‘Wow, that was really fun!’?

Trust me, you CAN have fun, fast, proven, and powerful interval training workouts. I’ll show you how in a second, but first…

The 3 Problems With Interval Training

1) Intervals can stop working if you do the same workout over & over

Yes, you MUST switch up your interval training every 4-6 weeks.

If you continue to do the same interval workout, you’re results will slow down.

So if you’re doing intervals and you’re stuck at a fat loss plateau, then it is time for a new interval workout.

2) Intervals can be dangerous if you don’t know what you are doing

Jumping into an advanced interval program on the treadmill or with kettlebells is a bad idea. That’s why you need to start safely.

However, most people don’t realize that even beginners can do interval training if they get a professionally designed program.

Fortunately, there are beginner interval workouts in my new manual.

3) You don’t know what else to do for intervals

Okay, great, now you know that you need to do a different interval program every 4 weeks, but what are you to do?

Well, the great news is that there are dozens and dozens of ways to do intervals. You can do the 30-60 method, Adrenaline intervals, Tabata intervals, and even aerobic intervals (perfect for runners who want fat loss).

There is absolutely no reason you should ever be bored of interval training or wondering what type of intervals you should do next.

BUT WAIT…One more problem: You don’t have any fancy equipment!

Most people think you need a treadmill or bike to do interval workouts, but that can’t be further from the truth.

In the 31 Interval Training Workouts manual, you’ll discover how to do intervals with kettlebells, hill sprints, and even bodyweight exercises (including a NEW bodyweight cardio 5×5 circuit).

In fact, I’ve spent this summer in my “Turbulence Training lab” creating the Ultimate Interval Training Guide, featuring over 31 different interval workouts and replacements…

…including NO-equipment bodyweight cardio circuits, kettlebell intervals and “ladders”, hill sprint workouts, and much, much more.

The new TT 31 Interval Training Workouts Manual solves all of the BIG 5 problems with interval training and gives you the much needed variety for your fat burning workouts.

And if you are looking for a great way to get these 31 NEW workouts for a full access, 21 day trial for less than 5 bucks then click the link below!

=> Turbulence Training $4.95 full access trial! <=

With these workouts you’ll have the exact prescription for fast fat loss from intervals. No more of that generic “get on the treadmill and then go fast and then go slow” advice you get from uneducated members at the gym or at work.

This is the real deal.

You’ll soon be boosting your metabolism with proven, powerful interval training workouts from one of the first trainers to introduce fat loss intervals to the world.

I’ve been using and preaching intervals for over 13 years now, and having trained thousand of clients – in person and online – I know exactly what works.

Fixing intervals to help you lose fat fast. Get all of those new interval workouts here.

=> Turbulence Training $4.95 full access trial! <=

Looking forward to your success story!

Craig

You know already that us men have a heck of a time trying to burn fat, specifically around the stomach area. Take even myself for example, strong and muscled arms, chest, back, shoulders, legs etc but my big problem area always remains the belly!

So is more and more cardio the answer? Hell NO! We know that cardio works to a point however I want you to have a quick read of the article from Craig below and see for yourself just how the combination of interval training workouts plus resistance training really gives you the edge!

Listed below are 5 research proven methods that help you burn fat. Note these are not TT spiel but true, referenced strategies that have been proven to work. Read them but more importantly, implement them and success at your fitness and weight loss program will be yours!

Yours in health and fitness – Cameron – Now here’s Craig!

Today I’m going to give you five RESEARCH-PROVEN methods to help you lose fat 24/7/365.

Alright, let’s do this.

Proven Fact #1 – Eat More Fruits & Vegetables

Subjects on a low-fat diet that ate more fruits and vegetables lost more fat than another group on only the low-fat diet.

After 1-year, the low-fat, fruits and vegetables group (LF-FV) lost more weight than another group of woman on the low-fat (LF) diet only. Why?

Because the LF-FV group reported being less hungry, thanks to being able to eat more food than the LF group.

Here’s the reference: Amer. J. Clin. Nutr. 85: 1465-1477, 2007.

So eat nutrient-dense fruits and vegetables to fill you up. Time to enjoy peaches, watermelon, apples, melons, and berries. Don’t let any “guru” tell you that fruit is bad, that’s nonsense!

2) Drop the Cardio and Use TT-Approved Interval Training

Our research friends in Australia have found interval training to be the solution to stomach fat.

According to Professor Steve Boutcher, an Australian expert on interval training, “high intensity intermittent exercise may result in greater fat loss in the abdomen”.

That means that unlike doing hundreds of crunches, interval training can work to burn belly fat over everything else. And that’s why the Turbulence Training for Abs workouts use intervals, not cardio.

3) Okay, There is ONE Type of Cardio That Can Help

In another study, researchers compared high-intensity cardio against low-intensity cardio. Both groups burned the same amount of calories in their workouts (400), but the high-intensity group exercised less.

Results?

The subjects in the Low-Intensity Exercise group did not lose fat.

So “Boooo!” to low-intensity cardio.

On the other hand, the HIC (high-intensity cardio) group lost a significant amount of abdominal fat.

Once again, research shows that exercising harder results in more belly fat loss in less time. And in fact, slow cardio does NOTHING for fat loss.

Reference: Med Sci Sports Exerc. 2008 Oct 8. Effect of Exercise Training Intensity on Abdominal Visceral Fat and Body Composition.

So if you insist on doing cardio, I will allow you to do one extra high-intensity cardio session per week in addition to your three Turbulence Training for Abs workouts per week.

4) Burn More Calories AFTER Exercise with Supersets

The latest research shows that superset training – the type of resistance training used in Turbulence Training for Abs – boosts metabolism more than traditional straight set training.

Reference: J Str Cond Res 24:4 2010.

Sure, Turbulence Training was 10 years ahead of this research, but it is always nice to have more scientific proof that the Turbulence Training for Abs workouts are the best way to train for fat loss!

5) Stick with Lower Reps in Your Workouts for Calorie Burning

This is from one of the first studies I used to formulate Turbulence Training. In the study, researchers had women do two workouts. One workout was done with light weights and high reps, and the other workout was done with heavier weights and 8 reps per set (this group was called high-intensity).

The study found that the high intensity group burned more calories AFTER exercise and therefore the scientists recommend high intensity resistance training rather than low-intensity high rep lifting.

Reference: A Comparison  Of Two Different Resistance Training Intensities On Exercise Energy Expenditure And Excess Post-Exercise Oxygen Consumption. Thornton, K, Potteiger, JA. Medicine and Science in Sports and Exercise, Volume 33(5) Supplement 1, 2001, p S73.

So there you go…I use ALL five of these RESEARCH-PROVEN methods in the TT for Abs follow-along DVD workouts that I’ve created for you.

Click the link below and see for yourself!

=> Turbulence Training For Abs

Time for you to workout with me,

Craig Ballantyne, CSCS, MS

Author, Turbulence Training for Abs

Out of this frustration, we search for the answers and hungrily devour articles and reports like the “Top 5 tips to weight loss” or the “5 best ways to tone up” for example. Sadly however, we don’t often learn any ground breaking new information as a result and if you look closely, you will see that it is the bad things we do to ourselves that actually cause all the damage!

You would probably have heard the term “Tough Love” before. Below I have a Top 5 report for you as well however this one is the top 5 things we do that cause us to fail on our programs. Take a close look at it and see if you too are guilty of one, two or even five of these self sabotaging inhibitors.

Just to make the point, Tough Love is not meant to be mean! It is purely designed to ask yourself some tough but needed questions in an order to get back on track!

1) You are always searching for the latest or greatest DIET! In all honesty, many of these acclaimed diets will actually work, at least for the short term. What we commonly find however is that they are unsustainable in their strictness, are not very tasty and don’t give you the energy and vitality that you need to be able to effectively train and workout hard which is vital to your success! Also, the majority of people that lose weight on a diet will more often than not put all that weight back on and even more not long after they finish the diet. A healthy, well balanced diet with plenty of great tasting natural foods is the far better option.

2) Not only eating the wrong foods is bad but eating the wrong foods at the wrong time is a double whammy! I am not going to tell you to never have a piece of cake, a chocolate bar or some fast food. That is unsustainable and can lead to binging! Just remember that these foods are only to be for treats and you should keep treat portion sizes as small as possible! You pretty much know when you eat something unhealthy and what it does to you so man up, know the dangers and then decide on whether or not it is worth it! The old advice to limit carbohydrate intake after 8pm is always good to try and follow and also remember that the later you eat anything, the more chance it has of turning to fat as you sleep!

3) Are you misjudging the amount of fitness work you have to do to burn off that tasty treat? Many people do! When being tempted by poor nutritional choices try and think about how many minutes on the treadmill you would have to do to burn it off. Is it worth smashing down two chocolate donuts in 5 minutes if it takes you 45 minutes on the treadmill to minus it off?

4) This one is basic and good tough love! Are you exercising hard enough? You have made the effort to get put there and do something but you are not tired or fatigued at the end of it, have hardly sweated and honestly, you have pretty much wasted your time! It’s called WORKING OUT for a reason, it’s hard work! To get an idea of the intensity required, you should not be able to talk for more than a few words or short sentences while working out. If you can. then it’s time to take it up a notch!

5) You are doing the wrong type of training. This is a real deal breaker! You have made the effort to get out and train or exercise, but you are doing the wrong things. Old style traditional cardio is out! Yes you can get some decent results however the monotony is not sustainable for most of us and is common for creating fat loss plateaus that you just can’t break. It also takes a long time too – most of us don’t have an hour a day to run, walk, swim or cycle. Full body routines utilizing interval training workouts combined with resistance training is where it’s at right now effective and also quick with no gimmicks!

These are just some of the many reasons out there for why so many of us fail in our fitness and weight loss efforts! Some of the best advice I can give you is also the most basic and that is to try and eat right as much of the time as possible. A healthy diet with a great balance of all food groups is crucial to good health and also energy and vitality. Combine this with top shelf exercise programs and train hard and rain regularly. Push yourself each time you workout and you will see great personal improvements. Tick all the boxes above, remove them from your life and you will surely have great success!

To give you a great idea about what a training program like Turbulence Training is and how it works, please click the link below for a very informative and mind opening special video presentation – I am sure it will change your mindset on a few things especially traditional cardio!

Sit back, watch and enjoy! => Turbulence Training Special Video Presentation