Fat Loss Workout Nutrition
Inside Issue #4 we reveal how poor nutrition can ruin the effects of a good fat loss workout. So make sure that your nutrition matches your fat loss goals...
- How Bad is Your Nutrition?
- Exercise of the Week: Elevated Push-up
- Turbulence Training for Fat Loss
1 – How Bad is Your Nutrition? Chances are your nutrition is terrible. Or at the very least, your nutrition plan is good but you allow yourself far too many treats. Take today for example. How many Halloween candies have you treated yourself to at work? And you still have to go home and resist the leftover candy bowl or your child’s Halloween loot. The bottom line: You can’t succeed in your fat loss program if your diet is average.
I need to bring up this point because of the many emails people send me about their nutrition. From what I read, most people’s nutrition plans are far too poor to allow them to lose fat. And yet they are working harder than ever in the gym and wondering why they aren’t losing fat. No workout will help you build muscle and lose fat if you keep eating at fast-food restaurants, drinking sugary sodas, and raiding bags of leftover mini-candy bars.
And it’s frustrating because the secrets to fat loss nutrition are so simple. The best approach is eating several small meals per day, with each meal containing lean protein, vegetables, and other whole foods. You must eliminate unnecessary calories such as soda and high-fat, high-sugar snacks (like that mini-Snickers bar that’s on your desk right now). If you’re trying to lose fat, you can’t have treats every day. If fat loss is the goal, then cookies, apple pie, ice cream, nachos, fried foods, etc. just don't make the cut, as unfortunate as it is.
Research shows that an increased intake of fruits and vegetables is associated with fat loss (nutritionists never put a limit on the number of vegetables that people should eat - provided they are not fried or covered in fat or sauces). Other research suggests that replacing carbohydrates with almonds (a source of fiber, protein, and monounsaturated fats) leads to greater weight loss. Almonds are a very healthy snack and help curb hunger. A typical serving is 1 ounce of almonds (about 22 pieces) and can replace chips, chocolate bars, and cookies in your diet.
Make sure you are logging your food intake on www.fitday.com and making notes about your energy levels when you eat certain foods. Soon you will identify the nutritional reasons for your fatigue or for your consistent energy levels. You will quickly associate sugar and fried foods with poor mental performance, while noticing that small, whole, natural food-based meals and snacks help keep you alert and full of energy.
If you are overweight and just starting to improve your nutrition, I have some good news for you. You should begin losing at least 1 pound per week (probably 2 or more) simply from the nutritional changes. Two of my online clients have lost close to 10 pounds in a week...simply by making nutrition changes.
“I also have lost some weight since I have started to change my eating habits. I was weighing 299 and now I’m weighing 289 which is pretty good for not starting the exercises yet.”
M.C., Graphic Artist, NYC
“I have been to the gym 4 times since I joined on Sunday the 19th, and along with some of your nutritional advice, have already noticed a difference in my energy, mental sharpness, and the way my pants fit. It's just a start but I've lost about 8 pounds.”
Tommy Eaton, Branch Manager of Sales, Philadelphia
Nutrition is that powerful. Don’t expect to start eating perfectly tomorrow, but you should slowly build up to eating much better and healthier than you were yesterday. Try to improve your nutrition plan everyday. Stay consistent and focused with your nutritional approach. You can do it. Here are three nutrition changes that would pay huge dividends for a fat-loss beginner:
1) Eat several small, whole food meals per day.
2) Don't consume any unnecessary liquid calories (i.e. no soda, alcohol, or sweetened beverages). Drink more water – nutrition experts recommend 3 liters per day.
3) Eliminate processed carbohydrates and sugar from your nutrition plan (no soda, cake, chips, white bread, or chocolate bars).
If you’re fed up with the body fat and spare tire around your middle, then it’s time to take a structured approach to fat loss. As I mentioned, M.C. lost 10 pounds in one week simply by improving his nutrition (granted, his nutrition literally couldn’t have gotten any worse). Not only that, he now has no cravings for junk food because he is eating several small meals per day and therefore he has the energy to last all day without needing a quick sugar fix. And each session his workouts get better and more productive. All he needed was my Get Lean manual to get him on the track to fat loss success.
And you know what? M.C.’s already pumped to hit the beach during his vacation to the
Get started now with help from Turbulence Training.
2 – Exercise of the week
Elevated Push-ups
· This is a twist on the traditional push-up, with one hand elevated 4-6 inches above the ground. An aerobics step is ideal, although a small medicine ball will also work.
· Your hands are spaced slightly wider than shoulder-width apart (normal push-up hand spacing width).
· Keep your abs braced and your body in a straight line and perform a set of normal push-ups, but with your one hand elevated on the step.
· Don’t let your lower back become rounded or sag at any time during the exercise.
· If you aren’t strong enough to perform regular push-ups, you can perform kneeling elevated push-ups with both knees on a mat.
· Perform 8 repetitions with one hand elevated and then switch to do 8 repetitions with the other arm elevated.
· This exercise trains different muscles than the regular push-up, including the “serratus anterior” muscle. This muscle runs diagonally below the chest and over the ribcage.
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3 – Turbulence Training for Fat Loss
Do you want to succeed with my Turbulence Training for Fat Loss Manual.
In the report, there are 4 workout programs. That’s 12-16 weeks of fat burning training sessions. In addition to the workouts, I’ve answered some of the most common fat loss questions and cleared up some of the most confusing fat loss myths.
For example, I cover all of these questions in-depth:
Q: How much fat can I lose with Turbulence Training?
Q: Why should I only use each version of Turbulence Training for 3 weeks?
Q: I’m starting Turbulence Training today and I’m unsure what is meant by 6-12 sets for interval training. Also, as I improve can I reduce the low intensity time to 30 seconds, and then if I improve further can I add more sets?
Q: How does interval training work? I was talking to one of the guys who works at my gym and he explained that interval training works because by boosting up your speed/intensity it shoots your heart rate into the 'target zone', and when your heart beat is in this zone your body starts burning fat. Is this true? If it is, can't you just exercise while staying in this 'target zone' (150-160 BPM)?
Q: First, you say don't go to failure on sets. Why? Second, for cardio (intervals), why the bike over running?
Q: What do I do for the intervals on a bike? Would I keep the resistance the same and go faster or increase the resistance? Please help. I am due for the gym in 20 minutes!
Q: What is more effective: bike, run, or elliptical?
Q: What about using the jump rope for intervals?
Q: It says to perform the intervals at an 8/10 intensity level. What would be a comparable Max Heart Rate percentage for an 8/10 intensity?
Q: Do you think you can gain some muscle while doing the plan?
Q: Can women use Turbulence Training?
Q: Can Athletes use Turbulence Training?
Q: I am going to start TT this afternoon. Should I drink my PWO shake immediately after lifting, or should I wait until after the HIIT session that comes just after?
Q: What are the top nutrition tips that should be used in conjunction with Turbulence Training?
Q: What is the rationale for the eating plan?
Looking forward to helping you reach your goals with Turbulence Training™.
Sincerely,
Craig Ballantyne, CSCS, M.Sc.
P.S. And don't forget the free bonus Special Report: My unique Turbulence Training core-training workout. This is a complete abdominal workout that you can do between regular Turbulence Training workout days to help you put the final details on that beach-ready “6-pack”. Like all of the workouts the core-training workout contains “no fluff” exercises that help you build a beach body and awesome abs without crunches and other useless and irritating exercises.
Click here for the Turbulence Training for Fat Loss Special Report.
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.
2100 Bloor Street West, Suite 6315
Toronto , Ontario
CB Athletic Consulting, Inc.
2100 Bloor Street West, Suite 6315
M6S 5A5
P.P.S. Grab your free report, "The Dark Side of Cardio & Other Ineffective Fat Loss Methods" at www.TurbulenceTraining.com today!
