Nutrition Tip For Fat Burning Workouts

This is a nutrition tip for fat burning workouts, and for the people whoare busting their butts in the gym and not getting the results they deserve.

Listen, you have to fix your nutrition if you want succeed in your fat burning workouts. The simplest change is to stop eating foods from a bag or a box. Switch over to more fruits and vegetables.

Now I know you’re not just going to wake up and eat 10 servings of vegetables tomorrow. Besides, your stomach and co-workers wouldn’t appreciate it.

But you have to make little changes every day, week, month & year. We can always get better. So this weekend, start with one new item from the produce aisle to help control your appetite, regulate your blood sugar, and burn body fat.

If you want to lose fat, live longer & healthier, and have more mental and physical energy to get through your day, you need to put premium fuel in your body’s engine.

Not grease. Not sugar. Not quick fixes. You have to plan ahead. But don’t worry, it doesn’t take much time.

Start by eating several small meals each day, focusing on protein and fiber-rich foods.

Combine that with the short, convenient Turbulence Training workouts and you’ll feel like a million bucks.

We are all a work in progress, so never give up on your ability to change your body at any age. Nutrition & exercise are as powerful as the drugs your doctors are handing out.

So fight back against aging with nutrition tips for fat burning workouts to body fat naturally.

Get your very own copy of Turbulence Training & the Nutrition Guide
Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training.

Try Turbulence Training today with the Trial Version for only $4.95

PS. How fast can you change your body with TT nutrition?

“Craig, thanks to the TT Nutrition guidelines, I woke up the next morning and already saw improvement in my whole body! Unbelievable. I can hardly wait to see my physique after 2 weeks of Turbulence Training.”
Arthur Capone, NY

“At mid-life, pushing 300 pounds, and highly skeptical of quick-fixes, I learned of Turbulence Training and decided it was a program which made sense. It’s about hard work, sensible eating, and getting stronger. In less than an hour, 3 to 4 times per week, the workouts are manageable on a busy schedule. It produced not only weight loss of close to 60 pounds; my strength increased rather dramatically. I have recommended the program to many men who are seeking an efficient, yet demanding, program for fitness and healthy eating.”
Todd Thompson

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Fat Burning Meal Plan for Men

This is the fat burning meal plan I would follow to burn fat.

(This is almost identical to the meal plan I eat now to gain muscle and strength, except my lunch is higher in carbohydrates and calories and so is my after dinner snack…so to burn fat I’d just cut a few things out.)…

Here are the guidelines for the fat burning meal plans for men.

- 6 meals per day. If you can’t do that, combine a couple of meals to get down to 4 meals per day. Even most busy people can do 4 meals/snacks per day.

- Remove all sugar from diet.

- Have at least 1g of protein per pound of bodyweight (to a maximum of 250g per day)

- Have 3 servings of fruit per day (sticking to high-fiber fruits such as apples or grapefruit and high-antioxidant fruits such as berries)

- Drink at least 4 cups of Green Tea

- Follow Dr. John Berardi’s 90% rule -> if you eat according to the guidelines 90% of the time, you can go off track 10% of the time and still make incredible body changes.

This is the exact meal plan & training plan I follow to get ultra-lean.

I’d probably only need 3 weeks before I would be ripped – this approach is super fast and effective. Plus, I’m already very lean because I avoid the Western Lifestyle and live the Turbulence Training Lifestyle everyday.

Meal 1:

3 Omega-3 eggs

1oz cheese

1 cup raw broccoli

1/2 raw pepper

4g fish oil

2 cups Green Tea

Meal 2:

1/2 cup pecans

1/2 cup blueberries

1 apple

1 cup Green Tea

Meal 3:

1 chicken breast

2 cups mixed green salad or spinach

1 cup raw peppers & broccoli

2 cups Green Tea

Meal 4:

Post-workout chocolate milk (2 cups)

Meal 5:

2 oz almonds

1 apple

1 cup Green Tea

Meal 6:

6oz steak

1/2 avocado

1 cup asparagus

1 cup swiss chard

1/2 cup strawberries

4g Fish Oil

Bonus snack late:

1 apple

1 tbsn peanut butter

Now, if you are chained to a desk with a taskmaster of a boss, here’s what you do…

Cut back from 6 meals to 4 meals. Everyone can do breakfast, lunch, after work, and dinner. Add in a post-workout meal if you need it and you’re up to 5 meals.

The reason why I like multi-meals for fat loss is that it keeps people from going berserk at lunch or dinner b/c they are starving. You know how it is, when you’re too hungry to stay disciplined and you rationalize grabbing take out (or take away for our european readers) after work rather than preparing your chicken and vegetables.

For guys that need to gain muscle, the more meals the better, and the reason is obvious (more calories).

Follow up questions about the Fat Burning Meal Plan

1 – Why so many green teas?

Answer:
Green tea is just healthy. Nothing more, nothing less. Most of the time I drink naturally decaffeinated green tea since I am not a real big caffeine fan.

But if you are worried about losing your caffeine kick when switching from coffee to Green Tea, I think you might be pleasantly surprised that Green Tea still has a fair bit of caffeine…then again what do i know, since I’ve never, ever had a coffee.

PS – I have nothing against people drinking 1-2 coffees per day. Just not 3-4 super-mega-whatever you call those big ones from Starbucks.

2 – Are raw vegetables better than cooked?

Answer:
You will get more nutrients from raw vegetables. Its not the end of the world if you cook them, but obviously steaming is much better than boiling. Raw vegetables are also much easier to transport/prepare and eat when busy.

Bottom line: Just get some vegetables first of all, then worry about the details.

PS – Deep fried vegetables do not count. Ever.

3 – Why no starchy carbs?

Answer:
Getting rid of starchy carbs is a guaranteed way to lose more fat. Low-carb diets (they don’t have to be dramatically low, but still lower than normal) are proven to work.

I’ve written in the past about how when clients (and myself) have eliminated all carb sources except for fruits and vegetables that the fat burning results were remarkable. Fast and effective.

I also feel much more mentally alert without them in my diet.

Nutrition is the MOST important component of fat loss,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training.

Try Turbulence Training today with the Trial Version for only $4.95

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Nutrition Mistakes & Carbohydrate Diet Recommendations

Get ready for Politically Incorrect Nutrition Mistakes and Carbohydrate Diet Recommendations from one of the most famous fat loss trainers in North America, Alwyn Cosgrove. I recently saw Alwyn speak at a personal trainer’s seminar, and Alwyn showed study after study supporting his fat loss programs.

Today he will focus on the nutrition and the psychology of weight loss.
 
Alwyn Cosgrove is a superstar in the world of physique transformation for men and women. He’s trained champions in
multiple sports and winners of multiple 12-week body transformation contests. Alwyn owns and operates a training facility in Santa Clarita, California and he’s also written his own fat loss book called “Afterburn”.
 
CB: Where do people go wrong with meal frequency when trying to lose fat?
 
AC:
Two primary mistakes.
 
One is trying to eat very little all day in a bid to keep calories low (and then blowing it every single night when they get home).
 
Two is actually the opposite — putting too much faith in the “6-8 meals per day” theory.
 
As usual the truth is somewhere in between.
 
For a 200lb male eating 2400 cals per day – 6 meals is 400 calories per meal. If a couple of these meals are 200 calorie shakes – he can actually eat some decent size portions.
 
But for a 135lb female trying to drop a little more fat, who is eating closer to 1350 calories per day – 6 meals per day ends up
being 250 cals each. It’s hard to get in decent sized meals. They’d do better on 4 meals per day.
 
So it’s a sliding scale.
 
Almost every new client that walks into our facility usually skips breakfast, maybe has a coffee mid-morning, eats lunch, eats nothing all afternoon and eats a big dinner. They ARE only eating two meals per day. By switching their macronutrients around a wee bit, cleaning up their diet and getting them on 4-5 feedings per day – we really do notice a difference.

CB: You have an impressive list of low-carb studies cited in your arguments. What’s the take home message about this issue?
 
AC:
At this point – a reduced carb, higher protein diet is superior for fat loss. Period. And probably superior for health.
 
There are several studies comparing the SAME caloric intake of higher and lower carb diets and a) the low carb groups lost more fat and more importantly b) there was a significantly greater client compliance with the low carb groups. Greater client
compliance is huge. This is real world value again.
 
I don’t know the threshold that a diet becomes “low carb” at, and I’m not convinced that a diet that was 70% carbohydrate with all carbohydrate sources coming from vegetables would hurt fat loss at all. Adam Campbell of Mens Health shared a study with me that showed individuals on low carbohydrate diets tended to eat more vegetables than prior to beginning their program.
 
I guess a very low REFINED carbohydrate diet is what I recommend.

CB: In my opinion, the role of hormones in fat loss has been ignored. Do you do anything to manipulate hormone levels to get greater fat loss in your clients?
 
AC:
Insulin is the only hormone we really have control over. The main thing is keeping insulin in check. Here’s how I explain it to
beginners – insulin is a fat storing hormone – if we can keep our insulin levels reduced around the clock (reduced carb diet) then we can effectively increase total fat oxidation.
 
Obviously that’s an oversimplification and elevating insulin is useful around workouts – but that’s the only thing I’ve been
concerned about.

CB: In addition to the “three keys to fat loss” that you covered in your presentation, how important are motivation and social support to success? How do you address these attributes with your clients?
 
AC:
Yeah – the three keys I presented are all physiological. But psychology trumps physiology every single time. There’s a reason
why Weight Watchers and Curves are making more money than the majority of personal trainers: Social support. And social support drives motivation.
 
In our center we tend to get motivated people anyway – so that’s less of an issue – but one of the things we always ask is “does your family/significant other support you on this journey?”
It makes a huge difference. That’s the difference between a successful trainer and an unsuccessful one.
 
But I’ll tell you one thing without going into too much detail – switching to semi-private training increased results across the
board. Probably because of group dynamics and social support.

CB: Most relatively good trainers can handle the physical components of fat loss, but how does a trainer succeed at the
mental game? Any resources you can recommend? And is the “mental component/mental drive” something you can immediately tell that a client has or is missing?
 
AC: 
Well I’d question that most trainers can handle the physical components of fat loss but I won’t get into that right now.
 
As far as the mental component goes – my resources came from being exposed to a great coach at a young age.
 
We all remember the coach in our youth, who left us on the bench, or had us running laps in the rain. We also remember the coach who inspired us, picked us up and made our young lives a little better.
 
Which type of coach are you? That’s the secret.
 
I instill in my clients that we are a team. I work for them. I deliver the best service I can in the position of their fitness
coach. Once they put their faith in you – never betray that. But their results will increase when they realize this is a coaching
relationship – not just a trainer – client.
 
Some very general psychological tricks: most females will only respond to positive reinforcement and don’t respond at all being
compared to others or to ‘norms’.
 
Occasionally they want comparisons but generally they respond better to comparisons to themselves.
 
Males in general will respond better to having to “prove” themselves and always need to know “what’s good? Is this a good
number for me to be lifting?” etc. 
Girls just don’t want to be intimidated. Guys just want to be “one of the guys”.
 
A poor coach uses the same personality when working with all his or her clients.
 
A good coach recognizes that his or her personality only works with certain clients.
 
A great coach can change his or her personality TO the client.

CB: Bottom line: How do you help someone be more disciplined – especially with their eating and their habits outside the gym?
 
AC:
It’s an understanding of the entire picture. It’s not the workout.
 
It’s not the diet. It’s not the intervals – it’s the synergy between all of these things.
 
At any one time a client is either getting fatter or leaner. If they get fatter this week – they haven’t failed – they have just
found and executed the perfect system for increasing fat! All we have to do is to change that system (which we know doesn’t work now) and we can’t fail.
 
Clients have to make the mindshift that it’s not about “will this piece of cake really hurt me that much?” to “is what I’m doing
getting me closer to my goals or not?” Just a little shift in thinking can reap huge rewards.
 
Yeah it’s true – if you dieted and trained all week, a glass of beer and a few chicken wings won’t hurt you that much – but it damn sure isn’t getting you closer to six pack abs.
 
One thing I really liked was John Berardi’s compliance grid – where we see overall compliance to the plan, as opposed to details. It helps clients see the big picture. A 90% goal is what we shoot for. 
So let’s say the plan is 5 meals per day, and 3 workouts with post-workout nutrition per week. So we’re looking at 38 meal
opportunities.
 
If a client misses a meal, or doesn’t eat a meal that’s part of the program, then they lose a “point”. Our goal is a minimum of 34-35.
 
It lets a client see that if they eat perfectly on Sun-Fri, but miss a couple meals on Sat, and eat a couple of cheat meals that
day – in their head they were “on” the whole time.
 
But when we do the compliance grid we see that Sat alone cost them 5 points. So despite what they think or perceive to be happening – they are NOT compliant – just an important distinction to teach them.

CB: And finally, can you leave us with some of your best results or case studies?
 
AC:
I prefer to talk about average results – we all have star clients and testimonials that we can talk about. Generally across the board with a client who is doing everything right we see a consistent loss of 24 to 32 lbs of fat in our initial 16 week program.
Some people out perform that, or lose more over a longer period of time.
 
Some do less than that – but that’s a fair average that I don’t mind quoting.
 
But I’d be remiss if I didn’t mention one girl who I worked with.
 
This girl’s brother paid for her training sessions before being shipped to Iraq. Unfortunately he never made it back.
 
But he’d be proud of his wee sister. She trained her ass off, gained a ton of muscle, cut 20lbs of fat in about 12 weeks and now holds the record for kills as a freshman in D1 Volleyball at Idaho. Haley Larson – an amazing athlete – watch for her name.

CB: Alwyn, Thanks so much for your expertise and motivation.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training.

Try Turbulence Training today with the Trial Version for only $4.95

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A new low-carb vs. low-fat diet has come out, and the Dr. Atkins camp is claiming victory, although the low-fat camp of Dr. Dean Ornish is crying foul.

According to the NY Times…

“In a tightly controlled dieting experiment, obese people lost an average of just 6 to 10 pounds over two years…the results highlight the difficulty of weight loss and the fact that most diets do not work well.”

The scientists studied 322 moderately obese men and women following one of three diets, either a low fat diet (less than 30% of calories from fat – which really isn’t “low fat” as Dr. Ornish correctly points out); a Mediterranean diet; or the Atkins low-carb diet. (In the interest of full disclosure, the study was partly financed by the Atkins Research Foundation.)

The researchers did not claim one diet to be better than another, although the low-carb and mediterranean diet groups lost more weight (10 pounds) compared to the low-fat group (6 pounds).

In fact, men and women responded very differently to the diets. Women lost the most weight with the mediterranean diet (14 pounds) and the least with the low carb diet (5 pounds), while the men lost the most with the low carb diet (11 pounds).

The results all clearly all over the board. The researchers concluded the results were modest, but still improved the subject’s health. However, all this information misses the main result of this study. And despite what the NY Times wants you to believe, it’s not, “diets don’t work”.

It’s that, “Dieters” don’t work.

After all, if I worked with 322 moderately obese people for TWO YEARS, I’d be ashamed if they only lost 6-10 pounds.

The dirty truth about diets – the politically incorrect truth that no one wants to admit because it takes away all excuses for a lack of personal responsibility – is that DIETS DO WORK.

On the other hand, I’d bet that almost every subject in that study lied about how compliant they were with the diet they were assigned.

But that’s HUMAN NATURE.

We all think we eat better than we do. And that’s how you end up with 322 people dieting for two years, and all they can achieve is an average of 8 pounds of weight loss.

It’s not the diets that aren’t working.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training.

Try Turbulence Training today with the Trial Version for only $4.95

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