Fat Loss Secrets of Fitness Models
Inside Issue #33 you will learn the simple fat loss secrets used by fitness models to help them get their abs razor-sharp for fitness model photoshoots.
- The
- Fat Loss Secrets of Fitness Models
1 - The
Q: I’m confused about the rest periods between supersets. Do I do all A1 and A2 exercises before resting 1 minute or do I rest 1 minute each time I finish exercise A2?
Answer:
This is a hard concept for me to get across in words, but in person it’s easy to understand. In fact, this is my most popular question, so don’t apologize for asking. Let me try to explain again.
Do A1 and then A2 immediately (as soon as you can). Then rest 1 minute. Then do A1 and A2 again. Then rest 1 minute. Then do A1 and A2 a third time, and rest 1 minute or whatever as you move to B1 and B2. And so on. I hope that settles everything.
If you did A1 and A2 back to back to back with no rest, you would be wiped, and you would have to lower the weight big time. We need that 1 minute rest in there.
Q: How do you choose your supersets?
Answer:
I always try to pair together two exercises that are "non-competing". That means, using a superset pairing from my new TT for Women as an example, that exercise A1 (i.e. the squat) won't interfere with the performance of exercise A2 (the eccentric chin-ups). This will allow you to work very hard in both exercises, with very little fatigue carrying over from one to exercise to the next.
I also only pick exercises that give you the most bang for your training buck. The exercises are efficient and effective. For example, one of my favorite supersets is the following:
A1) DB Romanian Deadlift
A2) DB Chest Press
This superset trains the entire body in only two exercises. So even if you only had 15 minutes to train, you could still get a great workout in using only a single one of my Turbulence Training supersets.
2 - Fat Loss Secrets of Fitness Models
Fat loss is easy once you understand how hard it is.
Once you realize that fat loss is hard work, and not just as easyas eating some celery, drinking really cold water, and slammingdown some "metabolism boosters", that's when you'll really start to get results.
When you accept sticking to your nutrition program will take effort, only then will you start planning and preparing your nutrition to meet your fat loss goals.
Same with exercise. When you understand that harder workouts are more effective, then you'll start to plan your workouts accordingly.
Over the past year I've interviewed over a dozen fitness models(men and women) for Oxygen and Maximum Fitness magazines, and their secrets to success are as plain as day.
They know it is going to be hard work to get ready for aphotoshoot, but what do they know that you don't know?
First, they've got their nutrition plans down perfectly. And when I say planned out, I don't just mean they have a meal plan torn out of a magazine. Instead, they have their shopping lists prepared.
They have time set aside for cooking, cutting, and chopping. These men and women have more than enough tupperware to store and freeze their food for the week.
Fitness models take their meals with them and aren't so naive as to believe that they will be able to find something "healthy" at work or on the road. They are not willing to sacrifice results for convenience. They have accepted the hard work that comes with eating for fat loss. Have you?
Second, fitness models know what works - not only in the kitchen, but also in the gym. They've recorded their workouts, studied the effects of various exercises, rep ranges, and workout frequencies.
They have accepted that their can be NO guesswork in a fat lossworkout program. That's why fitness models plan their workouts in advance, and write down the results in a training log for analysis.If you aren't doing that, then you're doing nothing more thanplaying a workout "lottery" and hoping you'll come up lucky.
Third, and perhaps most importantly (because its hard to have the first two factors without this one), fitness models surroundthemselves with a supportive environment and social support groups.
How many fitness models do you think are married to sedentary, overweight smokers? How many fitness models do you think hang around men and women that start drinking at 4pm every Friday?
Having the right social support group and supportive environment can make or break your fat loss program in less than a minute.
Research shows this. Experience proves this.
All it takes is a bunch of co-workers to surround you at your desk with a box of doughnuts and pressure you into "having just one". The next thing you know its 3 days later and you haven't had a decent meal since.
According to the research on social support for fat loss, there areat least 2 proven ways to harness the powers of others for your fat loss goals.
First, include a health professional in your social support group.This could be your doctor, a nutritionist, or a trainer that yousee on a regular basis. But you need to be accountable to someone.This will work best for those of you that can't find support among your family, friends, or co-workers.
Second, if a member of your social support group also loses weight, you'll have a greater chance of succeeding. So try and get family members, friends, and co-workers directly involved. Get them from cheerleaders to active participants in the fight against fat.
I hope these tips help you out. If you don't have any socialsupport right now, by all means, send me an email on your progress and at least hold yourself accountable to me.
If you need help planning a workout, please visit: http://www.turbulencetraining.com/
I promise you Turbulence Training will give you to the fat loss you deserve and desire.
Sincerely,
Craig Ballantyne, CSCS, MS Author, Turbulence Training
P.S. 21 pounds in 21 days!
"Hi Craig, I wanted to send you a note regarding TT. The workouts are great and if you incorporate the diet plan you can't help but lose FAT. I have been using the program for three weeks and have dropped twenty one pounds. I look forward to getting down to my goal weight within a year. I am very happy to have purchased this program and would recommend it to other with no hesitation. Thank you very much."
Tim Jones
"I have been going to the gym for a number of years and am always looking for newer and more efficient ways to work out. I started doing the TT program about 8 weeks ago and already (to my surprise) I am leaner than I have been in about 3 years. I am also finding that I am actually less tired than what I was doing other programs that I have tried, most of which involved longer cardio, rather than the short hard intervals recommended in TT. Given the variety of workouts within the program I hope that I will never be bored or have an inefficient workout in the gym again. I highly recommended it for anyone especially those who feel like they have plateaued."
Rebecca Organo
"Dear Craig, for the last year or so, I've plateaued in the mid tohigh 170s, having come from the low 190's. I wasn't gettinganywhere with my old program, so I started the TT program just 5 weeks ago. Since then, I have not only increased my strength, endurance and overall energy level, I've gone from 175 lbs to 166 lbs. That's more than 9 lbs of fat since I've definitely gained muscle. I finally have a waist again, and I can actually begin to see what abs look like! Thanks!" John Sobraske
Get your very own copy of Turbulence Training & the Nutrition Guide here: http://www.turbulencetraining.com/
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for 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, visit www.TurbulenceTraining.com
For more on how to use the TT manuals for men and women, CLICK HERE.
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.
CB Athletic Consulting, Inc.
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