Turbulence Training
Inside Issue #45:
- Willing to Die for Stomach Stapling
- How to Boost Your Metabolism
- What program is best for you?
1 - Dying for Stomach-Stapling
Bariatric surgery, better known as having your stomach stapled, is increasing in popularity. Likely because it can have an incredible effect - patients can expect to lose more than 40 pounds and keep it off for well more than a year. And by doing so, these patients should reduce their risk of Western-lifestyle diseases (i.e. diabetes & heart diseases).
However, there is a 2 to 5% risk of dying. But the mainstream is unlikely to hear about that, and is more likely they will hear only about how the surgery can cure the Western lifestyle of eating too much and not exercising.
But the dedicated and motivated will search for better ways, such as the Turbulence Training lifestyle. Efficient and effective workouts that will daze and confuse the no-results crowd at the gym. While you sweat, strain, and blast the fat, they will look at you and wonder why you are working so hard (and achieving so much) while they lollygag on the treadmill, and bide their time until their doctor will recommend surgery.
But while they risk death, you reward yourself with your best body ever. And one of the ways to do so is to use the Turbulence Training lifestyle to fire up your metabolism.
2 - Five
Even if you are convinced that you are cursed with a slow metabolism, you can do something about it. In fact, basic lifestyle changes can give you a revved up metabolism capable of burning a lot more fat and calories 24 hours a day.
And your metabolism does not have to suck just because you are over 30. I am often asked if there is anything that can be done about the decrease in metabolism that happens as we age. Well, the following tips will help you increase your metabolism as much as possible. Eating properly and exercising can keep your metabolism at optimal levels for several decades - you are never too old to lose fat, gain muscle, and get lean.
(And of course, my Turbulence Training routines are also designed to maximize metabolism.)
1. Interval training
This type of exercise is far superior to traditional cardio for boosting metabolism. Once you stop moderate aerobic training, your metabolism quickly returns to normal. But the turbulence from interval training helps your body burn more calories for hours after the workout.
Read TT #31 for more info on the magic of interval training.
2. Gain muscle and lose fat.
Now while it is true that putting on muscle mass will help your metabolism at rest, it is NOT true that each pound of muscle will help burn an extra 50 calories per day. That is a pipe dream. But having more muscle will allow you to exercise harder and create more turbulence in your body. Plus, muscle looks good on men and women. So lift according to the Turbulence Training principles.
Read Issue #25 for a sample workout.
3. Eat more protein.
No surprise here, bodybuilders have known this for a long time and have been using protein to help them achieve their lean bodies. A recent study showed that a high-protein, low-carbohydrate shake led to a greater increase in metabolism than a low-protein, high-carbohydrate drink.
Scott, C., and R. Devore. Diet-induced thermogenesis: variations among three isocaloric meal-replacement shakes. Nutrition 21: 874-877, 2005.
4. Don't starve yourself or skip meals to lose weight.
Reducing your food intake could lead to a slower metabolism. That will stop your fat loss program and will lead to rapid weight re-gain when you return to a normal eating pattern.
5. Eat 6-8 mini-meals per day, rather than 2-3 large meals.
A new study showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels. Eating several small meals per day might even help you burn more calories.
I recommend combining an increased meal frequency with an increased protein and fiber intake. That's a guaranteed way to lose fat and gain muscle. I cover how to make these changes in Get Lean, my most advanced fat loss manual.
Farshchi, H., et al. Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity, and fasting lipid profiles in healthy obese women. Amer. J. Clin. Nutr. 81: 16-24, 2005.
Read issue #19 for more tips on how to boost your metabolism.
3 - What TT Program Should You Use?
Ideally, every person would use a professionally tailored program customized for their own needs. However, true professionals are hard to come by. Often you are left with generic, outdated, fluffy routines that leave you no better off after 12 weeks.
But I've based my fat loss reports and manuals off thousands of hours of training and countless success stories. Not too mention the millions of test subjects that have used my programs from Men's Health and Men's Fitness magazines.
And over the years I've perfected these programs and have been able to update all of my manuals to include the most efficient and effective workouts for you to use to lose fat and gain muscle in less than 3 hours per week.
So if you are looking for an advanced fat loss workout, then you would need Turbulence Training for Fat Loss. This is my most popular report and it gives you set-by-set, workout-by-workout details for 24 weeks of fat blasting training. Click here to read more and order.
For a more holistic approach to fitness, health, and lifestyle, then you would want the Executive Lifestyle Manual. It covers nutrition, goal-setting, a lifestyle review and even a day-by-day 21-day guideline to building a healthy lifestyle.
Click here to read more and order the Executive Lifestyle Manual
But the package I recommend most is my TT Membership Pass. This way, you get access to year's worth of workouts for all of your goals - not too mention workouts for your wife and your kids too, if they are teenage athletes.
Click here to read about the 25+ programs in the TT Membership Pass
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.
M6S 5A5
