Is Your Fat Loss Success Ruined by LIES?
Is Your Fat Loss Success Ruined by LIES? Can you answer this question. So many people will think it is not ruined by lies. It’s not just “Are people lying to you”, it’s also “Are you lying to yourself?” There are so many misconceptions out there about fat loss. Many people are simply spinning their wheels and wonder why they are getting nowhere with their fat loss success. Then there are other people that are simply lying to themselves. They lie to themselves about how good their nutrition actually is. If they tell themselves that their nutrition is good enough times they will actually believe it.
Now I’ll pass you over to Craig Ballantyne to outline exactly what these misconceptions about fat loss and the common false perceptions people have that are ruining their chance at fat loss success.
Is Your Fat Loss Success Ruined by LIES?
Many people’s programs suffer from misconceptions about fat loss – i.e. that cardio must be done everyday – and also false perceptions about how well they are eating.
I’ve reviewed hundreds of client evaluations forms in my career, and just recently I reviewed 5 more for a transformation program we are working on over at Men’s Health magazine.
And time and time again I see the same problem.
I have one question on my feedback form that asks the client:
“Do you eat lots of fruits and vegetables?”
Almost every time the client’s answer is “Yes”.
On the next page, I have the client list their food intake.
And guess what rarely shows up?
If you guessed fruits and vegetables, you’d get a prize if I were giving them away.
There are too many inconsistencies in our thoughts and actions when it comes to weight loss.
And the misguided notions that well-meaning fitness articles heap on us simply adds to the ever-growing confusion.
Here I want to shed some light on some of the most common misconceptions about training and dieting for fat loss.
The more I discuss weight loss and read the research, the more I realize fat loss results come from your nutrition, and that training is just a relatively small part of the equation.
But knowing this “truth” allows me to confidently design shorter fat loss workouts than most people traditionally use or expect are necessary.
Listen, you can spend 60 minutes on a cardio machine if you want. Sure you will burn 500 calories during that session, but your metabolism won’t be significantly elevated after exercise AND you’ll still have to find some time to do the mandatory strength training that a beautiful and healthy body requires.
Or you can do what I suggest…
Scrap the long, slow, excruciatingly boring cardio workouts and instead stick to a much more manageable approach of…
Fat Loss Success Tips
A bodyweight movement warm-up (5 minutes)
Turbulence Training Strength Training Supersets (20 minutes)
Turbulence Training Interval Training (20 minutes)
Done only 3 times per week, these 45 minute workouts still burn plenty of calories during training (300-400 calories), but the workouts also boost your metabolism for hours and hours (some research suggests up to a day and a half!), therefore burning far more NET calories AND fat than slow, mind-numbing cardio.
All you really need are some short intense training sessions to boost your metabolism and sculpt your body. And then you really just have to trust your nutrition to strip the fat.
Look at it this way…imagine you are carving an ice sculpture out of a block of ice. Your nutrition would be responsible for lopping off the big chunks to get down to only the amount of ice you need…and the Turbulence Training workouts would be responsible for chiselling in the details of your final sculpture.
As no matter how much confusing information there is about exercise, the debate over the best way to eat for fat loss is always much more ridiculous.
(That’s why I went to a credible and sensible source – Dr. Chris Mohr, Ph.D. – for the TT Fat Loss Nutrition Guidelines.)
As far as dieting misconceptions go, I think too many nutritionists are trading political correctness for results. In my opinion, PC diets don’t work.
Take a look at the American Diabetes Association…they still make room for sugar in a diabetic’s diet – because they don’t want to deprive anyone of sugar.
Well that’s not going to work. You have to make sacrifices. You have to stick to at least a 90% nutrition compliance if you want big-time results.
You can’t go with the political correct approach of “having a little bit of your favorite foods everyday so that you don’t deprive yourself”.
Think about the person that has your dream body – whether it’s a cover model, your neighbor, a TV star, or the fittest person down at your gym. Do you think they haven’t made sacrifices? Of course they have. They’ve done the work to get their reward.
Now its your turn! You have to get strict and stick to whole, natural foods (fruits, vegetables, meat, fish, and nuts) if you want to succeed.
You need to accept that every action has consequences…
If you want to live a lifestyle where you don’t deprive yourself of daily treats, that’s fine. But realize the consequence of this action is that you will always remain a few pounds of fat away from your goal.
According to your actions, you value your treats higher than you value your fat loss success.
But if you place your desire for fat loss success above your desire to eat junk, than the consequences will be that you will reach your body composition goals. It’s that simple. We all get what we deserve and unless someone is holding a fork to your mouth, you are responsible for your own success.
And my last “non-PC” tip on dieting…almost all the people that tell me they are eating very well are lying to themselves and to me – as I mentioned before based on my client feedback experiences.
So do what Dr. John Berardi calls a compliance grid. Take a piece of paper and make a 6×7 grid (6 meals over 7 days). Then check off each time you eat according to plan and mark an “X” for each time you miss your goals.
Realize that you only have 4 mistake meals for an entire week if you want to stick to the 90% compliance.
Most of the time this is a bucket-of-cold-water-to-the-face wake up call to people. They quickly realize their nutrition compliance is much closer to 75% than 90%…and that explains why they aren’t getting anywhere.
So the bottom line for fat loss success :
1) Nutrition is where the hard work really is for fat loss success.
2) The workouts don’t have to be super-long to have fat loss success. You just need short, intense, and efficient. And that’s what my workouts are all about. Nothing fancy, no rocket science, just FUN workouts that are over quickly…and who wouldn’t want that considering today’s busy lifestyles.
Get your very own copy of Turbulence Training & the Nutrition Guide here
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
Try Turbulence Training today!
PS – Here are just two of the TT Transformation fat loss success stories…
“I am a 48 year old female, with four children, who has always wanted to have a well-sculpted body and have worked very hard toward this goal especially the last year or so. While I was able to get my body fat down to between 18 and 19%, I still could not get the definition I was looking for until two things happened:
Turbulence Training and eating according to TT’s suggestions. I just thought that since I was 48 years old there was no way I was going to achieve a sculpted body without hiring a trainer and working out like a bodybuilder. But I gave TT a try, and after only one month, the results have been so noticeable that my husband now wants to get in on it! I plan on doing this for many years to come.”
Susan Siceloff
Get your very own copy of Turbulence Training & the Nutrition Guide here for fat loss success.
“Your workouts rock. I’m hooked and have been able to convert a lot of my friends also. I look a ton better than when I would just lift heavy every other day and jog on off days. At our health fair at work they were testing body fat and I was under 10% for the first time since high school, even though I was on the crew team in college, and I’ve run two marathons. TT training has given me a better physique than the training for either.”
Joe Dillon
I have also been under these misconceptions about fat loss myself until recently. I use to eat almost no fruit and workout 1-2 hrs a day for 5-7 days a week. I never looked at my nutrition, I just kept eating the same thinking that it could be fixed by cardio or weight lifting for fat loss. I even tried those magic fat loss pills that just make you hyper and irritated. They do absolutely nothing for fat loss success. They do however give your wallet some fat loss success. Now I have found Turbulence Training & the Nutrition Guide and they are helping me to get fat loss success. I now have more time for my family since I only workout 3 days a week for 45 minutes each time. It’s simply amazing that I can have fat loss success with only this short amount of workout time since I am watching my nutrition. Give it a try and be the next Turbulence Training Fat Loss Success Story.
Get on your way to Fat Loss Success Today ==> Turbulence Training & the Nutrition Guide
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Categories: Fat Loss Tips, Fitness Myths Tags: Cardio, Fat Loss Lies, fat loss misconceptions, fat loss perceptions, fat loss success, Misconceptions, Nutrition
How To Boost Metabolism with Supplements or Exercise
You can’t boost your metabolism with supplements. Or at least not enough to cause weight loss. This is hope in a bottle, but this hope doesn’t stand a chance. It doesn’t work.
One misconception is that caffeine boosts your metabolism, but I’ve also heard that fish oil, protein, CLA, and green tea will do it, too. As with the fat burning zone, this myth comes from a distortion of science.
Green tea, for example, was shown to increase the daily energy expenditure of young men by eighty calories per day. Now, that’s great news for the people who make supplements because they can put that claim on their label, but what that doesn’t take into account is that people’s bodies adapt to a stimulus.
If there is any benefit to taking a particular supplement, by the end of the week, your body has adjusted to the chemical and no longer reacts to it. And that’s why, as a recent study showed, that taking Green Tea supplements for 12 weeks did not cause any fat loss. Most supplements seem to be nothing more than glorified caffeine pills.
Let’s think of this another way. Say for example that green tea extract actually did help you burn an additional eighty calories per day. It is agreed upon by most trainers that one pound of fat is equal to 3,500 calories. Even if the supplement worked as intended, then it would take nearly a month and half to lose one pound!
Unfortunately, you’ll find big promises from supplements in every magazine, and it is very difficult to avoid the allure of the quick fixes that supplements present. Supplements make you think, “Why work out when you can take a pill?”
And as long as there are people who aren’t willing to work for their results, there will always be a product claiming to work miracles.
Unlike these “miracle” supplements, research repeatedly shows that both strength training and interval training can help boost your metabolism and burn fat.
In one study, women did a strength training session with eight repetitions per exercise and had a significant increase in their post-exercise metabolism. This is just another example of how short burst training will burn more calories and more fat. These are proven results that no diet pill can compete with.
Boost your metabolism with hard work, not the easy way out,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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One Pound of Muscle Does NOT Burn 50 Calories
Add a pound of muscle and you burn 50 extra calories. What a myth. This myth has been floating around for years, but is not true. You will NOT burn an extra 50 calories per day just by gaining a pound of muscle.
Common sense shows us why this is not true, and I’ll show you some examples in a second…
But I just read another article about this myth today. It is so irritating.
Worse, the article was by a doctor, and gave this STUPID advice in a woman’s magazine.
“”An extra 10 pounds of muscle will therefore burn approximately 350 to 500 extra calories per day, or over 3,500 per week. In order to lose one pound of fat you must burn an extra 3,500 calories. This means that if you increase the amount of muscle mass in your body by 10 pounds, you will lose a pound of fat every seven to 10 days, without making any other changes!”"
And worse…
“”Let’s compare two 150-pound people. Although they weigh exactly the same, person B has 10 more pounds of muscle mass than person A. That means that person B can eat an extra 350 to 500 calories per day without gaining any weight!”"
That is the absolute WORST thing you can say to someone who wants to lose weight – you are giving them an EXCUSE to eat MORE!
But that’s the problem in the first place. Too much eating. Don’t allow someone to justify more excessive eating with physiological nonsense.
It is HUMAN NATURE to use this info to justify eating more…having a bowl of ice cream everyday (“”Oh it’s okay, I boosted my metabolism by 500 calories because I gained 10 pounds of muscle. An extra scoop? Oh sure, why not, I’ll just gain another pound 10 pounds and then I can have an extra 1000 calories per day.”"
Ridiculous advice.
So let’s look at this with common sense.
Let’s say we have a guy, 160 pounds, skinny. His resting metabolism is probably 1800-2200 calories. We’ll say 2000 for simplicity.
According to this stupid myth, if he gains 10 pounds, his resting metabolism is now 2500 calories. When he hits 180, his resting metabolism is now 3000 calories? Or 3500 calories if he hits 190?
Anyone can see this logic is flawed. Gaining 30 pounds of muscle will not add 1500 calories to your resting metabolism.
No adult is walking around with a resting metabolic rate of 3500 calories.
How IMPOSSIBLE would it be for athletes to maintain their bodyweight if their metabolism increased by 50 calories per pound of muscle?
You do not increase your metabolism by 50 calories per pound of muscle added. Period. So do not give people more excuses to eat extra calories, because HUMAN NATURE guarantees that is exactly what they will do!
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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