Your 3 Fat Loss Mistakes
If you are looking for a fat burning workout routine that gets you maximum results in minimum time, then you have come to the right place.
So many people are
- Eating well
- Exercising regularly
- but TICKED OFF they aren’t making progress.
That just means they haven’t found the right fat burning workout routine. Fortunately, I’ve spent over 16 years developing the best fat burning workout routine that you can do in the comfort of your own home.
First, let’s go over 3 common mistakes that are holding you back from burning fat.
1) Your perception of your nutrition “success” doesn’t match the reality of what, when, and how often you are eating. To learn the rules of fat loss, you need to read (scratch that, you need to
STUDY), Dr. Chris Mohr’s Fat Loss Nutrition Guidelines.
2) There is no variety in your training.
3) You need to up the intensity of your fat burning workout routine.
Let’s face it. Human beings like to stick to a routine. We don’t like change. We like our comfort zone – some more than others. But if there is no change in your workout from month to month, then your body will not change either.
That is why I insist on changing your workouts every 4 weeks as you do in the TT workouts.
You won’t succeed by doing the same thing over and over again. Would you get ahead at work by doing the same tasks you did as the first day on your job? No way. You have to take on more challenges.
With variety in your training, you will continue to apply “turbulence” to the muscle, and making your body use lots of energy (i.e. calories and fat) during the recovery period to repair the muscle and replenish the energy used. That will “jack up” your metabolism.
If your body is used to the training, the exercises, the sets, and the reps, it will give a “ho-hum” response and your metabolism will flatline. And that’s why you need to raise the intensity of the workout as well.
Slow, boring cardio doesn’t jack up the metabolism like intervals. And research has shown that 8 reps boost your post-workout metabolism more than 12 reps. So you have to safely add a little weight (try using 5% more weight with perfect form, of course), and decreasing the number of reps per set by 2. That’s a good place to start.
And if you’ve been doing a machine circuit, then stop, and give this sample free weight Turbulence Training workout a try.
Warmup with a bodyweight circuit. Do 8 reps per exercise, and go through the circuit twice.
Sample bodyweight circuit:
i) Bodyweight squat
ii) An easy pushup
iii) A bodyweight row if possible, if not, do stick-ups
Then do 20 minutes of total body strength training done in supersets.
ie.
1a) DB Squat
1b) DB Press
Do each exercise with a weight that allows only 8 reps. Do not rest between the squat and press. Rest 1 minute after the press. Repeat the superset 2 more times.
Next superset:
2a) Split Squat
2b) DB Row
Do each exercise with a weight that allows only 8 reps. Do not rest between the squat and press. Rest 1 minute after the press. Repeat the superset 2 more times.
Then you can move on to intervals:
Start with a 5 minute warmup.
Then do 6 intervals of 60 seconds at a “harder than normal cardio pace” with 60-90 seconds recovery (at the easiest pace possible).
Finish with a 5 minute cooldown and then stretch tight muscles only.
That’s it. You are all done.
We don’t do slow cardio in the Turbulence Training fat burning workout routines. It does nothing for men or women who are short on time.
And of course, always train safe and don’t do anything you are not comfortable doing…but if you are fit and healthy, you can increase the intensity, change the variables, and burst through your fat loss plateaus.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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Top 5 Fat Loss Tips
Men’s Fitness magazine recently asked me for 3 of my best fat loss tips. 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 a few extra bonus tips that I didn’t send to the magazine).
5 Fat Loss Tips
Fat Loss Tips #1
Focus on burning carbohydrate, not fat, during your fat-loss workouts.
Sounds backwards, right? But not when you look at how I structure my workouts. Remember that Turbulence Training focuses on resistance training and interval training. Both of these use carbohydrate as the main source of energy. So it’s obvious the workout is designed to burn carbohydrates during the training session.
I have no interest in you trying to train in your “target heart rate zone” for fat burning (aka – the fat burning zone). The whole idea of a fat-burning zone is an over-simplified idea of how the body works during exercise.
Leave the inefficient fat burning zone to the mis-educated trainers in the commercial gyms (that not surprisingly, also want to sell you a heart rate monitor so you can stay in your “fat burning 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 rather than fat? In order to burn more calories after the workout, that’s why. When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights.
Alwyn Cosgrove calls this ‘afterburn’, and I call it ‘Turbulence’. By any name it gives you the same results – maximum improvements in your body composition (helping you lose fat while gaining muscle).
Fat Loss Tips #2
Use a range of repetitions in your strength training workouts.
In order to train more muscle fibers and burn more carbohydrates, I have clients use a range of repetitions within the same workout. My workouts now use 6, 8, and 12 reps per set in order to work the muscle the most effectively.
This will burn more carbohydrates and promote as much muscle growth as possible when you are keeping the calories low.
Fat Loss Tips #3
Use the stationary cycle for interval training.
I choose the stationary bike for intervals whenever possible because cycling against a resistance can help maintain muscle mass.
Cycling against a resistance also allows you to perform a large amount of mechanical work, and that is a key determinant of the Turbulence in my training.
But please note: I don’t use low-intensity, fast pedaling ‘spinning’ intervals as I’m convinced that the hard, resistance based intervals are more effective for fat loss. My clients only cycle against a strong resistance in their intervals.
I really like the bike, but there are many other ways to do intervals. Use what works for you, but if you are at a plateau, try the bike.
Fat Loss Tips #4
Increase meal frequency
Okay, so this isn’t really a secret to anyone that has read about fat loss. But a 2005 study from the American Journal of Clinical Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.
Combine an increased meal frequency with an increased protein and fiber intake, and you’ll see your body composition improve rapidly.
If you need more nutrition help, then you’ll love the new Turbulence Training Nutrition Guide for Men & Women – written by Dr. Chris Mohr, Ph.D.
See below for more details…
Fat Loss Tips #5
My Synergistic Turbulence Training Workouts
My Turbulence Training Fat Loss workouts are fast becoming the most effective way to burn fat, build muscle, and get lean. The synergistic strength training-interval training workouts are efficient and effective – getting you in and out of the gym in under 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 training schedule:
a) Add 10 seconds to each interval but maintain the intensity
b) Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening (if you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening)
If you are advanced, you can use squats, pushups, and bodyweight rows for your circuit.
If you are a beginner, you could use lying hip extensions, modified pushups, and stick-ups.
c) Add an extra set to each exercise in the first superset you do in each workout.
Again, use these three tips for an advanced fat loss period of two weeks, 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, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
P.S. Big Nutrition Announcement!
The Turbulence Training Nutrition Guide for Men & Women – written by Dr. Chris Mohr, Ph.D., is ready for you.
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 which food is 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)
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Categories: Fat Loss Tips Tags: Fat Loss, Fat Loss Secrets, Fat Loss Tips, Fat Loss Workouts, Meal Frequency
Five Fat Loss Mistakes
Straight to it. Here are five of the biggest fat loss mistakes that I see men and women doing everyday…fix these, and you’ll lose fat.
1) Not having back up.
Trying to lose fat without social support is the wrong way to go about this. Ideally, you’d have your doctor, an RD, a trainer, your workout partner, your spouse, your workmates, and your friends all behind you. Research shows that you’ll benefit most from a health professional (i.e. a trainer) and a workout partner that is also successful. Get those two people on your team first, and then work on the rest of the group.
2) Not using a structured program
If you ever go into the gym and wonder what you are going to do first, you’re already wasting your time – even before you choose. Get a plan, know what you have to do, stick to it, and see it through. That way, no wasted time wandering around the gym deciding where to start.
3) Not changing your workout after 4 weeks.
That’s the longest you should go on one program. If it’s been 6-months, give your head a shake. If it hasn’t worked yet, why do you think it’s magically going to start now. Change it up frequently. You’ll get more results and you’ll have more fun.
4) Not realizing your results will come from nutrition more than they will from training.
You want to lose fat? You have to eat right for fat loss. You can’t train like an animal and then eat junk and expect to lose fat. No program is that good. None. Diet beats training everytime, like scissors beats paper. Eat whole, natural foods in 6 smaller meals each day. Get lots of fiber, lots of protein, lots of vegetables. Eat healthy fats, avoid trans fats. Drink lots of water and tea. So simple, so effective. Eat for energy, not for gluttony.
5) Not knowing when to quit.
I get emails everyday from readers asking if they can add even more cardio and more lifting to their current workout plans. After all, if some is good, more training must be better?
Listen, you have to draw the line somewhere. You can’t keep adding more and more exercise. First, there is diminishing returns from each additional set you do, and from extra cardio. Second, your body can breakdown fast from too much work, particularly when you are dieting. Overtraining and low calories go together like oil and water. Neither of these combos will make your engine run optimally.
And finally, focus on quality over quantity. The “volume approach to fat loss” from the 1980′s (characterized by lots of cardio and lots of carbs) didn’t work. For good reason. Stick to high quality nutrition, and high-quality training.
The only thing that matters is results. Not muscle soreness, not feeling exhausted after each workout, and not feeling deprived of food.
Quality work and quality food for a better body.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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10 Minute Fat Loss Workouts
Last week I helped Men’s Health magazine on a piece about getting workouts done fast. Personally, I think you can get a great body-changing workout done in minutes.
How fast?
I’m talking 10-minutes.
By now, I’m sure you’re asking…
How do you lose fat in only ten minutes?
or
What about the rule that it takes 20 minutes of cardio before you start burning fat?
Well, first of all, as I have said before, the whole idea of a
fat-burning zone or a magical fat-burning time period just doesn’t fit with the common sense approach to fat loss.
People can lose fat without doing any cardio at all – so its clear
that you don’t have to workout for at least 20-minutes with your heart rate at 60% of your maximum heart rate. Fat loss is far simpler than that – and I’ll show you some basic workouts below that crank your metabolism and help you burn calories when you are not exercising.
Second, the results of your training occur outside of the gym
rather than during the workout. That’s why the before-mentioned “increased metabolism” is so important. If you put the right “turbulence” on your muscles in 10-minutes, you can change your body – without even thinking about doing cardio.
So let’s look at the first fat loss in a hurry workout – a
10-minute bodysculpting workout. Let’s say you only have 10 minutes to do your workout today – what should you do?
In this case, you need to combine a warm-up, strength
training, and interval training all into one. So our efforts are
best put forward on bodyweight training.
And you don’t have time for isolation work. Instead, you need to
hit three “hot zones” on the body for maximum metabolism boosting: push muscles, pull muscles, and legs.
By doing so, you’ll hit all the other muscle groups at the same
time. So you’ll do a circuit of soemthing like:
1A) Prisoner Squats (advanced option: 1-Leg Squats)
1B) Pushups (advanced option: Spiderman Pushups)
1C) Inverted Rows (advanced option: Pull-ups; easy option:
Stick-ups)
In the first round of this circuit, you’ll go through it easy.
Perform 25% of the maximum number of reps you can do for each exercise. So if you can do 20 pushups, do only 5 in the first
warm-up circuit. That’s a warm-up circuit.
Then you’ll do as many circuits as you can in the remainder of the 10 minutes. Just go back-to-back-to-back on these 3 exercises. You can rest after the rows/pull-ups for 30 seconds if necessary, but that’s it.
You’ll be pleasantly surprised with how you feel at the end of the 10-minutes. And your metabolism will be elevated for a much longer period than if you trained in the fat-burn zone for 10-minutes.
Okay, now here’s another option, moving into some dumbbell work. The following superset trains the entire body, and focuses on the 3 hot zones.
1A) DB Squat (8 reps per set)
1B) DB Chest Press (8 reps per set)
Use light weights for one warm-up set, and then do as many sets as possible in 10 minutes for the rest of the workout.
In any case, if you find yourself with another 10 minutes, you can up the fat-burning ante by doing 10 minutes of intervals. This too is far more effective for fat loss and fitness than 10 more minutes in the “so-called” fat-burning zone.
Do 3-5 minutes of exercise-specific warm-up.
Then do your intervals for 30 seconds followed by 30-60 seconds of rest. Repeat 3-6 times. Then cooldown.
Okay, now let’s get greedy and assume we have 30 minutes for our workout. We’ll be close to getting maximum results with this
“marathon” duration workout.
First, hit up the bodyweight circuit mentioned above. Do this
twice, nice and easy. That will take 5 minutes off the clock.
Then move into your strength supersets. Following the lead above, you’ll look to train the entire body with only 2 moves. It’s not always easy, but fortunately you can do 2 supersets in this
workout. The strength training will take about 15 minutes as you’ll do 3 sets of 8 per exercise with no extra rest between sets – just long enough to switch exercises.
1A) DB Split Squat (If you have a barbell, use it instead of DB’s)
1B) DB Row
2A) DB Romanian Deadlift
2B) DB Incline Press
Then finish with intervals. For this workout, try another program. Start with a warm-up, then do each “work” interval for 45 seconds, and rest 60 seconds between each interval. Do 4-6 rounds and finish with a cool-down, of course.
I could go on and on with these fast fat loss workouts…and of
course I do, in the Turbulence Training e-book.
I’ll follow up on this article in the future, passing along some of
the exact Turbulence Training workouts that I use with my clients to get the most results in the least amount of time.
Until then, train hard, train safe, and train better than everyone
else in the gym.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
P.S. Is a lack of time stressing you out?
“No time to exercise” is the #1 reason most people don’t exercise consistently. In fact, a lack of time stresses most people out for many reasons – whether it’s a lack of time to prepare good food, exercise, or be with your family.
That’s why I created Turbulence Training to be the most efficient and effective fat loss program out there.
The warm-up is applicable to your workout, not some 5-minute waste of time on the treadmill.
The strength training supersets shave minutes off your wait time.
And the intervals cut your cardio in half, or more.
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Categories: Fat Loss Tips Tags: 10 Minute Workout, Cardio, Fat Burning, Fat Burning Period, Fat Loss Workout, Men's Health Magazine
300 Movie Workout Fat Loss For Men & Women
The 300 movie workout is the talk of the fitness world. It’s helped actors chisel Greek Statue bodies while causing weight loss and calorie burning for the rest of us.
The 300 workout is legendary, having been featured in Men’s Health and on ESPN. Everyone’s looking for the 300 workout on the ‘Net. So I made mini-version of the workout for the average guy and gal, see those below.
But first, here’s how the original 300 Workout goes…but don’t try this at home…
a) Pullups – 25 reps
b) Deadlifts with 135lbs – 50 reps
c) Pushups – 50 reps
d) 24-inch Box jumps – 50 reps
e) Floor wipers – 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell – 50 reps
g) Pullups – 25 reps
And remember, there is NO scheduled rest between exercises.
Although eventually, you’ll slow down.
I tried this workout last week and managed to get ‘er done in only 19 minutes and 7 seconds. But what about a 300 workout for you?
Fortunately, this workout can easily be changed. Appropriate
exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 – still making for a total body challenge.
For example, you might do this 200-repetition workout – this is
great for a man with moderate fitness:
5 Chinups
20 prisoner squats
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight inverted rows
Optionally, you could do 100 reps of rope jumping to finish off 300 total reps.
An intermediate woman could do a 150 rep workout:
5 Bodyweight Inverted Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches
Add in 50 rope skips for 200 total repetitions – or 150 skips for a full 300.
Tough, but fair. So you can do your own version of the 300 workout and build your own Greek God or Greek Goddess body. Work with a trainer to come up with other ideas. And always, train safe.
Don’t train like this everyday. Just use one of these workouts once every other month as an extra challenge.
For your regular fat burning workouts, stick to the Turbulence
Training workouts for men and women. You’ll boost your metabolism, burn fat, and maximize your fitness so that you’ll be ready for your very own 300 test day.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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How to Lose Man Boobs
You don’t have to go through life with man boobs (otherwise known as male breasts). In fact, you can burn away chest fat and get rid of your manboobs forever with just three short, but intense workouts per week.
Getting rid of manboobs is as simple as getting rid of any other fat. You need to cut back on the junk, and fill up on the intensity. Turbulence Training is the fastest fat loss workout you can do at home. You don’t need fancy equipment or a gym membership (where you’ll be too embarrassed by your man boobs to go anyway).
Listen, women love a chiseled chest, but are turned off by the site of manboobs poking through a sweatshirt. That’s why I’ve put together a fat burning program that focuses on building muscle and blasting fat with all sorts of push-ups, chest exercises, and intervals. In fact, even the Turbulence Training abdominal workouts work the chest and help convert those man boobs back into a real man’s chest in just weeks.
You can gain muscle and lose fat with short workouts. You don’t need to be training 6 days per week or spending hundreds of dollars each month on fancy (but worthless) supplements.
Soon you’ll be the guy who is first to take his shirt off at the beach. No more hiding under sweats in the middle of July, or avoiding the water because you don’t want anyone to see your manboobs.
And no matter what anyone says, you don’t have to rely on surgery. Besides, that will leave ugly scars that will leave you just as self-conscious as when you had man boobs. The only fix is a permanent lifestyle change, thanks to the 3 short workouts per week of Turbulence Training. You’ll see changes in your man boobs, love handles, and arm definition within weeks, going from male breasts to ripped abs in the process.
Turbulence Training is not like all those other aerobic, slow cardio programs you’ve tried in the past that didn’t work. And it’s not a wimpy machine circuit that just ends up being a waste of your time. Instead, Turbulence Training is a unique exercise system that you can do in the comfort of your own home, so that no one at the gym can point or stare at your chest – at least not until they are staring with respect.
The fastest way, the safest way, and the only way to get rid of man boobs is with strength training and interval training. Combine that with Dr. Chris Mohr’s sensible nutrition guidelines, and you’ll have a new body, and a new chest in just weeks.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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How to Gain Muscle and Lose Fat
I often get scrawny guys asking me how to lose fat, when they have no muscle underneath the fat…they think they will look good if they “get ripped”, but in reality, will look like they are starving. They should focus on gaining muscle instead.
This is a harsh lesson in reality, but too many guys are trying to lose weight when the focus should be on gaining muscle.
In fact, through my experience in working with athletes and dozens of men in the gym trying to lose fat and gain muscle, I’ve come up with a height-weight chart that determines whether or not you should lose weight.
Here’s the chart identifying the cut-off weight for muscle building, and the rule below.
- 5’6″ – 140 pounds
- 5’7″ – 145 pounds
- 5’8″ – 150 pounds
- 5’9″ – 155 pounds
- 5’10 – 160 pounds
And so on. For every inch taller, add 5 pounds. For every inch shorter, subtract 5 pounds.
For example, if you are 5’8″, 150 pounds, you should NOT be focusing on losing weight. You need to gain muscle if you want to look good on the beach and have muscle. Focusing on weight loss would be the worst thing you could do. If you do, you’ll look like crap, and practically anorexic, to be blunt.
Instead, you must focus on gaining muscle. This will improve the appearance of your body, and take you from a stick-figure to a lean, muscular physique with a better chance of seeing your abs.
And don’t worry, you’re not going to look huge. At 5’8″, a guy would have to be at least 180 in order to be considered “jacked” or “huge”.
And the best news of all? Because skinny guys are untrained, simply starting a muscle building program will give them maximum fat loss and muscle gain at the same time. They are going to get the best of both worlds.
To use Turbulence Training to gain muscle and lose fat, simply stick to the weight training workouts only. Avoid the hard interval cardio for at least 4 weeks as you gain muscle, and eat extra calories right after your workout (as well as having a bigger breakfast than normal). These two changes will allow you to gain muscle and lose fat.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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Categories: Fat Loss Tips, Gain Muscle Tags: Cut off weight for muscle building, Gain Muscle, Get Ripped, How to Gain Muscle, How to Lose Fat, Lose Fat
Best Supplements For Fat Loss
The shocking truth about supplements for fat loss is, “they don’t really work”. I’m not convinced any supplement speeds fat loss or boosts your metabolism, or otherwise magically leads to more fat burning.
I have not been impressed by supplement research or by talking to people who have used supplements. Supplements are generally worthless for gaining muscle and losing body fat.
I strongly believe all fat burning pills are useless, unless you need some caffeine to stay awake. Why is it that I’ve never met a person who has had success with a fat burning pill? Everyone I’ve ever talked to has yet to see results from these so-called “fat burners”.
But what about the generally recommended supplements, like protein, creatine, and post-workout shakes?
They aren’t all they are said to be either…
Personally, I’ll dont’ expect to have another protein drink or protein bar ever again. Like most people, I can easily eat all the protein I need from whole, natural foods.
However, if you find it impossible to get all your daily protein intake from meat, beans, and nuts, you might benefit from a protein shake when trying to lose weight and burn fat. So a protein powder is an optional supplement.
On the other hand, I find post-workout drinks from supplement stores to be a waste of money. After all, these drinks are just protein and carbohydrate, which you can get from real food. I prefer plain old chocolate milk, if your stomach can handle it.
Creatine can help a muscle-gaining workout plan. But you just need the plain creatine powder – not any of these new fancy creatines (that are unproven!). I still like the 3 day loading period (20 grams per day, split into 4 doses of 5 grams). If you do that, try to take your creatine with protein and carbohydrate-rich meals.
While I’m against supplements for fat loss and muscle building, supplements can be of real value for health purposes.
I use a fish oil supplement, a Greens Plus product, and a multi-vitamin/mineral. And the last two are probably redundant given my diet, since I could make a strong claim for “most broccoli eaten by a human being on a daily basis”.
The bottom line: Muscle building and fat burning supplements are not worth the money. Real food is the key to getting the body, and health, you desire. However, if you have a hard time eating a variety of fish or getting all your fruits and vegetables, you might benefit from health supplements.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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Marion Jones, Steroids, Strength Training, and Female Fat Loss
So it is official. Marion Jones, the American gold medalist from the Sydney Olympic Games, has admitted to cheating and steroid use. Jones developed her muscular, fit, low-body fat physique through hard training, but used a little edge to get to the top of the world. Unfortunately, this little edge meant steroids, and therefore, cheating.
But there are lessons to be learned from Miss Jones. First, sprinting or interval training is a great way to lose body fat. Even without steroids, this type of intense training is far more effective than long, slow, boring cardio for fat loss.
In fact, there are 3 important fat burning factors that everyone will ignore now that we know Marion Jones used steroids. Let’s give credit where credit is due. Jones worked hard, ate right, and used advanced training methods such as interval training and strength training to build her body and burn her belly fat.
With interval training, you burn fat during the workout and also during the recovery period. Its no question that Marion Jones had a fast metabolism thanks to her speed training. So the next time you are thinking about a workout, forget about long, slow cardio, and use interval training instead.
Interval training is pretty simple. It just means doing periods of short, intense exercise followed by periods of light exercise. Of course, do a warm-up and cooldown before and after the workout, respectively. For a detailed interval program, see the Turbulence Training program.
Marion Jones also used strength training to build her low body fat percentage physique. However, there are not many details about her strength training program, because her steroid pushing coach did not want her to tell anyone about it. It would not be surprising to learn that Marion Jones used squats, lunges, and other multi-muscle lower body exercises to build her beautiful, and powerful legs, and also to help burn fat.
Research from the Journal of Applied Physiology shows that resistance training can double post-exercise fat burning. Marion Jones would have benefitted two-fold by her training regimen when it comes to fat loss.
First, interval training would burn more fat, and second, strength training increased fat burning and her metabolism. Both strength training and interval training are used in Turbulence Training to help men and women lose fat, gain muscle, and get lean.
And finally, there was third component to Marion’s fat loss success even before you can consider steroids. Along with interval training and strength training, Jones was serious about her nutrition. She probably had a schedule meal plan, eating several times per day. Jones probably had a good breakfast each morning. She probably had a scientifically formulated post-workout shake of protein and carbohydrates.
Has Marion Jones made a big mistake? Absolutely. In fact, she has made several – including lying and using steroids. And she will learn some
lessons.
But just as important, we can learn some valuable fat loss lessons from what Marion Jones did honorably. And that is train hard, with interval training and strength training, as well as eat right with whole, natural foods, a structured meal plan, discipline, a good breakfast, enough protein, and a post-workout shake of protein and carbohydrate.
Use the lessons of what Marion Jones did right to help you with your fat burning program. Don’t worry, you won’t bulk up because you are not using steroids – instead, you will just burn fat with resistance training and interval training.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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90 Day Fat Loss Plan
In only 90 days, I’ve had clients lose well over 21 pounds simply by following a simple nutrition program and using my short, burst workout programs. If you’re interested in copying that success, and embarking on a 90 day fat loss plan, then just follow these simple tips and you’ll lose inches with each passing week in 2008.
First, you need to tackle your nutrition. Without a doubt, what you eat has the greatest impact on your fat loss success. In as little as 10 seconds, you can overeat hundreds of calories and wipe out the benefits of even the greatest workout. So stick to these 3 rules at all times.
1) Don’t eat any foods with added sugar or that come in a bag or a box. This will help you avoid high-calorie processed carbohydrates.
Its not so much that carbohydrates are evil, its just that you want to avoid sugar and processed carbohydrates.
Focus on eating foods that contain fiber along with carbohydrates, such as apples and other fruits, oatmeal and other fiber-rich grains, and all different types of vegetables.
2) Avoid all liquid calories. This tip alone can result in almost overnight fat loss, and often adds up to over 10 pounds of weight loss.
So no more sodas, juices, energy drinks, Frappacinos, or other calorie-added beverages. Avoid mixed drinks because this can double your calorie intake.
3) Fill up on fiber rich foods at every meal. From oatmeal in the morning, to almonds between meals, and fruits and vegetables at lunch and dinner, you’ll control your appetite by increasing your fiber intake.
Eat foods that go straight from the garden to your plate. You can also eat nuts, another great whole, natural food that gets a bad rap. Eat 1 ounce of almonds, walnuts or pecans everyday to help curb your appetite. Each half an ounce in the morning and half an ounce in the afternoon for snacks.
While nutrition is the key to fat loss, you can’t maximize your fat burning without doing some type of exercise. The most important factor here is consistency, so choose something you like. When you are ready for advanced workouts, take these tips into account.
1) Do three 20-minute total body strength training workouts per week. Have a trainer show you how to do squats, pushups, rowing exercises, and other multi-muscle exercises that allow you to train lots of muscle groups in a short amount of time.
For more exercises, take a look at the Turbulence Training workouts. You will learn how to do supersets and get the workouts done fast!
2) Do three 20-minute interval sessions per week immediately after strength training to complete a 45 minute workout. By alternating between hard exercise and easy exercise, you demand more from your muscles during the workout, and that burns more calories after the workout.
3) Stay active with fun, relaxing activities on your four “non-workout” days. Have fun with your kids, do yoga, walk the dog, or play sports.
You don’t need to be in the gym everyday to get results. Make this plan your new lifestyle and you’ll be over 10 pounds lighter in 90 days.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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