Turbulence Training: Interval Fat Loss Training

Many personal trainers make exercise and losing bodyfat more complicated than it has to be.

Exercise really is simple. Work hard with multi-joint exercises for just a few minutes at a time. Couple that with sensible eating and you will lose unwanted bodyfat.

In an interval training workout, you alternate between periods of hard exercise and easy exercise. For example, after your warm-up, you'll pick up the pace to a "harder than normal" intensity for 30-60 seconds and then bring the intensity down to a cool-down pace for 1-2 minutes. You'll repeat that cycle up to 6 times total for a massive fat burning and metabolism boosting effect. This is a real quick workout that takes only 20 minutes.

Most people can't believe this works as well as it does, but research from Australia published in 2006 found that 20-minute interval training workouts are more effective for losing bodyfat than 40-minute long, slow cardio workouts. The researchers and subjects were shocked by the results, but really, all that matters is that they found the best way to get rid of belly fat covering your stomach and abs.

But before you even get to the interval training, you need to do resistance training supersets at a high-intensity. In a study published in 2001, researchers found that doing 8 reps per set increased post-exercise metabolism more than doing sets of 12 reps. And this was in women! Most women don't think that resistance training can help with fat burning and weight loss but a separate study from Purdue University found that resistance training can help men and women lose that unwanted bodyfat, lose weight and gain muscle at the same time. If you were only going to do one type of exercise to sculpt your muscles and lose body fat, resistance training would be the best.

If you're doing the same long, slow, boring cardio workout over and over again,then don't bother to expect any dramatic results.

If you want results,use intervals to lose unwanted bodyfat. But if you are using cardio,you have to change your program.

You have to workout with more intensity.

You have to do shorter, less frequent workouts - using intervals.

Hopefully that caught your attention.

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Interval Training Workouts To lose unwanted bodyfat and Burn Off That Stomach Fat

3 Best Bodyweight Exercises

By: Craig Ballantyne, CSCS, MS

Here are 3 kick-butt bodyweight exercises you can do anytime, anywhere to lose unwanted bodyfat , stay energized, and avoid overeating.

Bodyweight exercises help you burn fat shockingly fast, without any fancy equipment.

1) Any Single-Leg Exercise
The pistol (single-leg squat to the floor) is the most advanced
1-leg exercise. But you can also do assisted single-leg squats with a band, or onto a bench, or even with a Stability Ball between your back and the wall.

If you aren't ready for single-leg squats, you can use Bulgarian
Split Squats, Reverse Lunges, regular split squats, or lying 1-leg
hip bridges if you are a beginner.

2) Decline Push-ups
These are harder than normal pushups, thanks to your elevated feet. And in this position, you can still use a close-grip to fatigue
your triceps, a "piked-hip position" to build your shoulders, or
even the Spiderman leg motion to work on your abs.

3) Bodyweight Inverted Rows
I choose these over chinups and pullups because bodyweight rows let your chest rest, while your back is strengthened. It's the perfect compliment to a pushup.

Do 8-12 repetitions per exercise. Don't rest between exercises. Go through the circuit up to 3 times, resting 1 minute after each
circuit.

For a once-per-month challenge, do each exercise to failure in your final round through the circuit.

Get in shape fast with Turbulence Training,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men's Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment

Turbulence Training promises fast fat loss results for men and women who don't have a lot of time for exercise.

Turbulence Training
was created by Craig Ballantyne,widely considered the expert in Interval and Fat loss training. a personal trainer and regular writer for men's health. Its ideal for those pressed for time, Craig compresses an incredibly effective interval training routine into only 3 sessions per week. It's also has a beginners routine for those new to Interval Training. Turbulence Training secret is maximising fat loss by constantly getting the body to try and adapt to the exercise, and this burns a lot of fat.

Turbulence Training promises fast fat loss results for men and women who don't have a lot of time for exercise. This is a bold promise, and the workouts promise maximum results in only three workouts per week.

Check out Craig's article I posted below on the 3 best Bodyweight exercises and a sample circuit workout.

Read thru this whole lens. If you think that Turbulence Training is for you click the link to the Turbulence Training site and get your free sample workout.

Q: I'm suffering through a major fat loss plateau right now. Will this help?

Answer:
Some of the major reasons for fat loss plateaus include:

- Using the same workouts over and over and over again for extendedperiods of time.

- Not including enough high-intensity strength training and
interval training.

- And choosing inefficient isolation, machine-based exercises
instead of standing, multi-muscle exercises.

The Turbulence Training workouts have been designed with variety,intensity, and efficiency in mind so that you get more results in less time.

Your workout programs will change every 4 weeks, and you'll use only exercises that train multiple muscle groups at the same time - thus burning more energy, and fat, with each repetition.

By changing the training intensity of your workouts, as well as
using a variety of repetition ranges for your lifting, and
including interval training, I guarantee that you will leave your
fat loss plateaus in the dust.

5 Ways to Cut Your Workout Time
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Do you know the 2 biggest reasons men and women stop exercising?

1) Lack of time
2) Lack of motivation

Let's tackle "Lack of Time" today with 5 ways you can get your
workouts done faster. After all, no one should spend more than 50 minutes in the gym.

Here are 5 ways to cut your workout time.

a) Supersets

I use "non-competing" superset. This means, choose two exercises for different muscle groups - and preferably completely opposite movements. For example, choose a push and a pull. That way, one muscle group rests while the other works...and you cut the rest time you need between sets.

b) Choose a better warmup strategy

Don't waste 10 minutes walking on the treadmill. Instead, use a
total body circuit of bodyweight exercises as a general warmup, and then move directly into specific warm-up sets for your first two exercises.

c) Pair dumbbell and bodyweight exercises together in your
supersets

This saves you time at home (you don't need to change the dumbbell weight between exercises) and in the gym (you don't need to fight for 2 sets of dumbbells).

d) Choose Intervals over slow cardio

The latest research shows more weight loss when people use
intervals, and intervals take half as long to do.

e) Limit the use of isolation exercises

Pick multi-muscle exercises, such as squats, pulls, pushes, and
rows. If you have time, you can squeeze in some dropsets for arms and shoulders if you want. However, if you only have 3 sessions of 45 minutes per week, isolation exercises must be the first to go.

In addition, don't spend more than 10 minutes per week on direct ab training. It's not efficient and won't give you rock hard abs alone.

Workout less, live life more,

Craig Ballantyne, CSCS, MS
Creator of Turbulence Training

As your fitness level improves you can increase duration or intensity of the speed interval and/or decrease the resting interval. The key is to go past your comfort zone, pushing yourself a little further each time. By timing your intervals, you'll get more out of your workout and prevent boredom. So get going, challenge your body and mind, and you'll see the results you want, and a GYMBOSS timer will make it easy! GUARANTEED!!!!!!!

Typical Turbulence Training Workout

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

What is Turbulence Training? So many people want to know that I've put together this article containing all the details about a typical Turbulence Training workout.

My Turbulence Training system can be adapted for any goal and any experience level. We use a bodyweight circuit to warm-up, rather than a slow, boring 5- minute walk on the treadmill. The bodyweight circuit prepares the entire body for exercise, whereas the treadmill walk obviously neglects the upper body.

In the bodyweight warm-up, we always trying to incorporate as much of the body as possible into each exercise. So for example, we would do a circuit of bodyweight prisoner squats (to include the upper back muscles), some type of pushing movement (pushups - modified to the trainee's level of difficulty), and some type of pulling movement (focusing on shoulder blade retraction).

For all exercises in the entire workout, we are training the abs - so every exericse is a "core exercise" - since we brace the abs and activate all of the core muscles while doing all exercises in the entire workout. When I say "brace the abs", I mean tighten them up as if you were preparing to get punched in the stomach.

Next, it is onto the strength training, using the Turbulence Training principle of picking the most efficient and effective exercises.

These "E&E" exercises are paired in non-competing supersets. A superset is two exercises done back to back without rest. A "NON-competing" superset uses two exercises that don't work the same muscle groups.

So in traditional bodybuilding supersets, you might do two chest exercises. However, in the Turbulence Training supersets we would use a pushing exercise (such as pushups or dumbell chest presses) and a pulling exercise (such as bodyweight rows or dumbell rows).

By using non-competing supersets, we allow one muscle group to work and one muscle group to recover. This increases the total amount of work done in the workout - also known as increasing exercise "density". Experts believe increasing exercise density helps burn more calories and helps you lose fat faster.

I prefer to stick with a lower repetition range than that normally found in traditional bodybuilding programs. Therefore, I find it very easy to make a client stronger. All you need to do is stick to the basics. Metabolic conditioning and/or fat loss intervals will follow the strength training. We will complete the session with stretching for the tight muscles only.

I take a big picture approach to training. Pick exercises and techniques that are efficient and effective. That way, people will get in and out of the gym in as little time as possible. Therefore, they can spend more time training their sport skill or more time enjoying their life. You don't have to live in the gym to get great results. You just need a great program.

Here's a sample Turbulence Training set-up:

Bodyweight Warmup (Do each for 10 repetitions; go through the circuit twice)
- Squat
- Pushup
- Stick-up

Strength Training Superset #1
1A) Lower body
1B) Upper body pushing exercise

Do 8 repetitions per set. Do not rest between 1A and 1B. Rest 1 minute after 1B before repeating the superset two more times for a total of 3 supersets.

Strength Training Superset #2
2A) Lower body
2B) Upper body pulling exercise

Do 8 repetitions per set. Do not rest between 2A and 2B. Rest 1 minute after 2B before repeating the superset two more times for a total of 3 supersets.

Finish with 20 minutes of interval training for a complete fat burning workout in only 45 minutes.
About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men's Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visitwww.TurbulenceTraining.com

Is Tabata Training The Best for Weight Loss ?

Tabatas are a very intense form of Interval Training. I use and believe in the Interval and Tabata training methods for Weight loss.

The long cardio sessions are usefull but take too much time (and are boring).

Yes I do believe Tabatas and Intervals are the best training you can do for fat loss and don't discount the anaerobic benefits that you don't get with spending an hour on an exercise bike.

But Tabata Training is a very advanced form of training.Warning!! if you want to try Tabatas they are not for the weak hearted or unconditioned.

If you are a beginner, Learn Interval Training from the best Craig Ballantyne is the man when it comes to intervals. Check out his Turbulence Training site and you won't be sorry.

Start out slowly and gradually work into a full workout. As with any exercise program get a full physical check before you begin.

Combining a Weight Training program 3-4 days a week with Tabata's and/or interval training 2-3 days a week ( combined with a solid nutrition plan) will get you in the best shape( aerobic and anaerobic ) of your life.

That many workouts a week is for the well conditioned check out the workout I came up wih for a friend of mine shown below. Tabata's and Intervals twice a week and two total body weight training sessions a week. With any form of exercise you chose persistance and consitency are keys to success.

You Fit And Healthy

Weight Training Workouts

Interval Training

Nutrition 101

Guaranteed Weight Loss In 30 Days

Kettlebell Training