Fat Loss Workout
Inside Issue #63:
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How to Design a Successful Fat Loss Program
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Your TT Membership
1 - A Successful Fat Loss Program Depends on Variety: Part 2
As for exercise choices, you need to concentrate on the basics. There are no shortcuts but a consistent effort will bring you results. Don't think that ''cutting exercises'' such as pec-deck, biceps curls, and leg extensions should be the focus of your weight training. Exercises that require a lot of muscle mass (presses, rows, squats, and deadlifts) expend the most energy and signal the body for growth and repair.
Turbulence Training is a demanding program that may allow you to keep more strength than you ever have before during a fat loss program. The heavy resistance will promote protein turnover and a better body composition, all the while keeping your strength at pre-fat loss levels.
If you keep changing your workouts, your body will go crazy burning calories to keep up. Your metabolism will skyrocket and you will burn a lot of calories even when you are not working out.
Why? Well, a recently released study concluded that, ''Resting metabolic rate is related to protein turnover''. This study found that young people with more muscle seemed to have a higher resting metabolic rate.
But more importantly, the same study found that metabolism is related to protein turnover. Protein turnover can be stimulated by activities such as heavy resistance training and interval training. In fact, the harder you train, the greater the protein turnover. That's why you will get better results from performing sets of 6-8 than you will with sets of 12 or more.
And this has been known for quite a while now. Way back in the day, I wrote this summary of a study from the 2001 annual meeting of the
If you are looking for a great mode of exercise that will improve your body composition, resistance training may be for you. In this study, females currently training with weights underwent 2 individual weight workouts at different intensity levels. In session 1, they performed 2 sets of 15 repetitions (for 9 exercises) while in the other session they performed 2 sets of 8 repetitions (for 9 exercises). The results showed that the high intensity resistance training (2 sets of 8 repetitions) resulted in greater overall daily energy expenditure.
The bottom line: Heavy resistance training has long been under-rated by those seeking to lose body fat, however it is likely the best type of exercise to improve your body composition because it promotes both energy expenditure and muscle growth.
And don't get caught up in thinking that 'cardio' is the most important aspect of a fat loss program. Many successful trainers know that weight training and nutrition are far more important. And the best trainers also know that interval training is the third secret to success for fat-loss programs.
Other research has shown that in the recovery period after intense exercise, the body will depend more heavily on fats for energy while it replenishes muscle carbohydrate stores.
And research conducted by Dr. Angelo Tremblay at
So forget about hour-long stationary cycling workouts because you can get the same or more fat-burning benefits in 20 minutes. Exercise intensity is the most important factor determining post-exercise energy expenditure and fat loss success.
In comparison, the effects of aerobic training are simple. You burn calories while you are doing it, but once activity ends, that is it. No mas. No more calories burned and definitely no muscle gained!
However, when you create a metabolic disturbance in the body, such as that which occurs from muscle damage invoked by resistance training or from intense interval training, you will have a more potent stimulus for change in the structure of your body. That is, you should have a more potent stimulus for fat loss and muscle growth.
Turbulence Training Guidelines
1 - Train 3 days per week. Alternate between Workouts A & B.
2 - Each workout will be resistance training followed by Interval Training.
3 - Perform 2-4 sets per exercise and 6-8 repetitions per set.
4 - Pair ''non-competing'' exercises in supersets.
5 - Perform both exercises back to back with no rest. Then rest 1 minute between Supersets.
6 - Perform 2 warm-up sets for each exercise.
7 - Conclude each workout with Interval Training.
8 - Change the exercises in the workout every 4 weeks
9 - Get your nutrition together! Decrease your calorie intake by eliminating processed carbohydrates and some saturated fat from your diet. See the bonus reports that come with the TT for Fat Loss Special Report for more detailed information.
In summary, here is why TT works:
Resistance training causes protein turnover (turbulence in the body). High-intensity interval training causes a great deal of metabolic disturbance (more turbulence in the body) - much more so than a single bout of aerobic exercise performed at submaximal intensity.
The end result is that the turbulence in your body causes you to burn more calories and more fat while adding more muscle and maximizing your metabolism better than any traditional high-rep, lots of cardio type fat loss program.
Sincerely,
Craig Ballantyne, CSCS, M.Sc.
Men's Fitness Training Adviser
President
CB Athletic Consulting, Inc.
Craig Ballantyne trains athletes and executives in
2 - The TT Membership Pass
How to Get Dozens of Advanced, Fat Burning, Muscle Building, Turbulence Training Workouts at Your Finger Tips -And All for Less than the Cost of a Single Training Session
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“CB's TT Membership Pass is an essential tool for anybody who is in the strength and fitness industry. From his bodyweight only program to all the sport specific manuals that are available to his members, Craig holds nothing back. With this tool, you have access to all the secrets that make CB one of the most sought after authorities in the Strength & Conditioning Field. By referring to his manuals when I get stuck in a programming rut, I have been able to assist countless clients and athletes with their fitness and strength goals by using tried and true systems that have been proven to work. If there's one tool out there that has helped me become a better fitness professional, this is it. Thanks, Craig!"
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The
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Sincerely,
Craig Ballantyne, CSCS, M.Sc.
Men's Fitness Training Adviser
President
CB Athletic Consulting, Inc.
The information on TurbulenceTraining.com is for education purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. Do not make use of any of the information in this newsletter unless you are in good health or you have first reviewed them with and received approval from your personal physician.
CB Athletic Consulting, Inc.
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