5 Top Fat Loss Tips

Men's Fitness magazine recently asked me for 3 of my best fat loss secrets. Since most times the magazines just don't have enough space to run my full tips, I thought I'd give you a more detailed explanation of my secrets here (plus two bonus tips that I didn'tsend to the magazine - just another reason to be a TurbulenceTraining.com newsletter subscriber).

Secret #1 - Focus on burning carbohydrate, not fat, during yourfat-loss workouts.

Sounds backwards, right? But not when you look at how I structuremy workouts. Remember that Turbulence Training focuses onresistance training and interval training. Both of these usecarbohydrate as the main source of energy. So it's obvious theworkout is designed to burn carbohydrates during the trainingsession.

I have no interest in you trying to train in your "target heartrate zone" for fat burning (aka - the fat burning zone). The wholeidea of a fat-burning zone is an over-simplified idea of how thebody works during exercise.

Leave the inefficient fat burning zone to the mis-educatedtrainers in the commercial gyms (that not surprisingly, also wantto sell you a heart rate monitor so you can stay in your "fatburning heart rate zone").

If you want to get the most results in the least amount of time,focus on burning carbohydrates, not fat.

Why do my fat loss workouts focus on burning carbohydrate ratherthan fat? In order to burn more calories after the workout, that'swhy. When you exercise with intervals and heavy resistancetraining, your body uses more calories in the hours after exercisethan it would if you did traditional cardio and lifted lighterweights.

Alwyn Cosgrove calls this 'afterburn', and I call it 'Turbulence'.By any name it gives you the same results - maximumimprovements in your body composition (helping you lose fat while gaining muscle).

Secret #2 - Use a range of repetitions in your strength trainingworkouts.

In order to train more muscle fibers and burn more carbohydrates, Ihave clients use a range of repetitions within the same workout. Myworkouts now use 6, 8, and 12 reps per set in order to work themuscle the most effectively.

This will burn more carbohydrates and promote as much muscle growthas possible when you are keeping the calories low.

Secret #3 - Use the stationary cycle for interval training.

I choose the stationary bike for intervals whenever possiblebecause cycling against a resistance can help maintain muscle mass.Cycling against a resistance also allows you to perform a largeamount of mechanical work, and that is a key determinant of theTurbulence in my training.
But please note: I don't use low-intensity, fast pedaling'spinning' intervals as I'm convinced that the hard, resistancebased intervals are more effective for fat loss. My clients onlycycle against a strong resistance in their intervals.

I really like the bike, but there are many other ways to dointervals. Use what works for you, but if you are at a plateau, trythe bike.

Secret #4 - Increase meal frequency

Okay, so this isn't really a secret to anyone that has read aboutfat loss. But a 2005 study from the American Journal of ClinicalNutrition showed that eating 6 times per day was associated witheating fewer calories per day, lowering cholesterol levels, andlowering post-meal insulin levels.

Combine an increased meal frequency with an increased protein andfiber intake, and you'll see your body composition improve rapidly.

If you need more nutrition help, then you'll love the newTurbulence Training Nutrition Guide for Men & Women - written byDr. Chris Mohr, Ph.D.

It's now available to anyone that orders Turbulence Training or hasordered in the past.

(Previous customers - you should have received an email with a linkto download the new report. If you haven't, please let me know.)

Secret #5 - My Synergistic Turbulence Training Workouts

My Turbulence Training Fat Loss workouts are fast becoming the mosteffective way to burn fat, build muscle, and get lean. Thesynergistic strength training-interval training workouts areefficient and effective - getting you in and out of the gym inunder an hour.

Here are some tips that you can use for an advanced training phase- use these tips for 2 weeks then return to your normal trainingschedule:

a) Add 10 seconds to each interval but maintain the intensity

b) Add in some bodyweight circuits (10-20 minutes per day) done inthe morning or evening (if you do your regular workout in the AM,do your bodyweight circuits after dinner; otherwise, do the bwcircuits first thing in the AM, and then do your regular workout atlunch or later in the afternoon or evening)

If you are advanced, you can use squats, pushups, and bodyweightrows for your circuit.

If you are a beginner, you could use lying hip extensions, modifiedpushups, and stick-ups.

c) Add an extra set to each exercise in the first superset you doin each workout.

Again, use these three tips for an advanced fat loss period of twoweeks, then return to a normal training schedule.

But always stick to the best fat loss nutrition plan possible.

If you have any other questions, just let me know.

Sincerely,

Craig Ballantyne
Author, Turbulence Training
www.TurbulenceTraining.com

P.S. Big Nutrition Announcement!
The Turbulence Training Nutrition Guide for Men & Women - written byDr. Chris Mohr, Ph.D., is ready for you.

It's available to anyone that orders Turbulence Training and allprevious customers (Previous customers - you should have receivedan email with a link to download the new report. If you haven't,please let me know.)

Here are just some of the things you'll learn from Dr. Mohr...

1) How to calculate your calorie needs (p. 6)
2) Calorie recommendations for obese individuals (p.7)
3) The 23 types of sugar (many hidden!) to avoid (p. 9)
4) The 20 whole-grain sources to fuel your fat loss program (p9)
5) Over 60 fruits and vegetables that should be added to your diet(p.10)
6) The 16 protein sources you should select most often (p. 13)
7) Shocking trans-fat content of 18 common foods - find out whichfoodis the deadliest in terms of fat content (p. 16)
8 ) The 9 Fat Sources you should select most often (p. 17)
9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)
10) The TT Nutrition Plan for Men (p. 19)
11) The TT Nutrition Plan for Women (p. 23)
12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)

Visit www.TurbulenceTraining.com to get your TT Workouts and the NEW Fat Loss Nutrition Guidelines.