Best Exercise To Lose Weight » Fat Loss

The ONE Mistake ALL Women Make

admin — Sat, 06 Mar 2010 19:55:08 +0000

I was walking home from the gym when I passed by a young women – she was about 28 years old – who was talking on her phone. And I heard her say, “I’m going for a walk now to get some exercise because I’m going out for a bad dinner tonight.”

No – no – no – no – no!

That doesn’t work. It never has, it never will. You can’t out-cardio a bad diet. This is the one mistake that ALL women have made at ONE point in their life.

And to be honest, it goes for almost all of the guys I know, too.

But at best, this poor girl will only burn an extra 300-500 calories during her walk – if it’s a really, really long walk. However…at dinner, she’s likely to eat 400-700 calories during the appetizer alone, or consume that in liquid calories with wine! (NOTE: By “bad dinner”, I’m guessing she meant a high-calorie meal, and not a dreadful date with a deadbeat ex-boyfriend.)

AND remember, as I’ve mentioned in the past, one British study found that some people OVEREAT in response to cardio exercise. So when dinner comes around, this poor girl might think, “Oh, I did that long walk today, so I can treat myself to a bigger dinner or extra dessert.”

Whatever her reason, a single cardio session will not beat a bad diet.

The only thing that comes close to beating a bad diet is interval training and resistance training.

Back in 2007, an Australian research study on interval training was getting a lot of press for the surprising results. In the study, women who did interval training were able to lose belly fat without
changing their diet.

In fact, one subject, named Louise, said this:

My diet was pretty bad back then, with lots of sweets, lots of junk food…doughnuts and sugar — it was awful.

And yet by the end of this study, interval training helped Louise burn 8kg of fat in just 15 weeks – WITHOUT changing her diet.

Perhaps it IS POSSIBLE for you to out-train a bad diet – but only if you use interval training. And that’s just another reason Turbulence Training is based on this specific type of fat burning exercise.

So please choose intervals and metabolic resistance supersets and circuits to help you sculpt your body…you will get more results than taking a long walk, I promise.

Your friend (still, I hope?),

Best 5 Tips to Lose Fat

admin — Thu, 04 Mar 2010 22:58:01 +0000

Some folks struggle with sticking to their nutrition, workouts, and motivation…so here are 5 of my top tips to help you.

1. To lose fat…You must figure out what works for you.

That’s why tracking your workouts and nutrition is so important, especially for beginners and for folks who want advanced results (such as our Transformation Contest winners). Once you know what works for you, it becomes almost impossible for you to gain the weight back. So get testing and tracking.

2) Hit a personal best in your workouts.

Hit a personal best in your workout – in at least one exercise. Do an extra rep for an exercise or the same number of reps with 2-5% more weight. Every workout do a little bit better. That’s how you
change your body.

3) Turn healthy actions into habits.

We are what we repeatedly do. At first you might need a checklist or some reminders to drink 2 glasses of water first thing in the morning or to have Green Tea as a 10am break. But eventually these healthy actions will become fat burning habits.

4) Baby step your way to success.

If things are hard, just take it one step at a time. Take baby steps to success. You don’t have to change everything overnight. Make one small change in your fitness and nutrition program every day.

5) Make yourself accountable to others.

Research shows that being accountable to a friend or fitness professional are both proven ways of helping folks lose fat. Get a nutrition buddy at work, a workout partner for your Turbulence
Training sessions, or a trainer who you see once per month to check your form and fat percentages.

Bonus Tip: Include some type of challenge workout in your program at least once per month.

It could be the 500 workout or the TT 30-minute body weight challenge, or even just a test of your body weight squats, chin-ups (or rows), push-ups and 200 meter run time. Testing and tracking that info will help you stick to your program and show you what works.

And all of that will help you finally lose fat.

Why Fat Loss Programs Fail

admin — Tue, 03 Nov 2009 18:26:36 +0000

Fat loss programs fail because we end up eating more and exercising less on the weekends.

Monday to Friday you are a fat burning robot. Your fat loss program is kicking butt.

You do a fat burning Turbulence Training workout first thing in the morning, eat breakfast, have a high-protein salad for lunch, a healthy afternoon snack, and then a sensible dinner. It all adds up to a pound of fat loss per week.

Or so it should, if it were not for the 2 fat loss killers, Saturday and Sunday.

Researchers from the Washington University School of Medicine recruited 48 men and women and put them on a year long weight loss program. At the start of the program, subjects were already gaining weight on weekends while losing weight during the week.

Why?

Researchers say that subjects reported eating more on Saturdays, and exercising less on Sunday.

During the year long research study, half of the subjects were put on a calorie-restricted diet while the other half was put on an exercise program.

Both groups lost weight during the week, but weekends stopped both groups of subjects from losing weight because both groups ended up eating more calories on the weekend.

As a result, the researchers concluded that many exercise and diet programs fail because of weekend lifestyle behaviors.

Here’s what you need to do to stop your fat loss program from failing.

First, identify all the problems that come up on weekends causing you to eat more or exercise less.

Second, brainstorm two solutions for each one of these problems. If you plan and prepare your weekends just as hard as you do for your weekdays, you’ll continue to lose fat week in and week out.

Best Exercise to Burn Belly Fat

admin — Tue, 03 Nov 2009 17:21:00 +0000

I often get asked, What’s the best way to burn fat and lose my belly? People want to know if aerobics is better than strength training, or if traditional cardio exercise is better than intervals. Cardio is not the best way to burn fat. Intervals are a better fat burning workout to burn belly fat.
With over 15 years experience helping others, training myself, training for sports, spending countless hours in the gym, AND actually conducting laboratory research studies on different exercise methods, I’m pretty confident in knowing what works and what does not.

But first of all, I want to frame my responses. I’m going to talk about what works for people that have a limited amount of time to exercise, mostly because I expect your readers don’t have 90 minutes per day to devote to a workout, unlike the typical audience of a fitness magazine.

That’s why there is a huge disconnect between some of the information found in magazines and the ability of the reader to apply it to their lives.

We just don’t have 6-8 hours per week for exercise, nor do we need it. If you’re a triathlete, you might need that, but not someone that just wants to lose fat and gain muscle.

Having said all that, the bottom line for getting a better body is…

Use body weight exercises to warm-up, strength training supersets to build muscle, and then finish your workout with interval training to burn fat in a short amount of time. I’ve structured my system so that you are in and out of the gym in 45 minutes, three times per week.

You’ll do 5 minutes of body weight exercises to warm-up. This is a much more efficient approach than spending 5 minutes walking on a treadmill, which really doesn’t prepare you for anything except more walking on a treadmill.

Then we move into the strength training supersets, where we use two exercises performed back to back with minimum rest between each. This cuts our workout time, while still giving us maximum results. We only need 20 minutes for this, and we’ll use basic exercises, and sometimes even more bodyweight exercises, depending on the client’s goal for muscle building.

And finally, we’ll do 18 minutes of interval training. A warm-up, followed by six short intervals at the appropriate fitness level for the client, interspersed with short periods of low-intensity recovery. Finish with a cool-down. And that’s the workout. Again, about 45 minutes total.

Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn’t build a better body.

In fact, there are a few “dark sides” to long slow cardio, including less-than-optimal results, the potential for overuse injuries, and it is an inefficient form of exercise. If you only have 30-45 minutes for your workout and you spend it all on a cardio machine, when are you going to train the rest of your muscles and sculpt a better body?

So the best way to burn belly fat is with a combination of strength training and interval training. It’s fast, it works, and it’s fun!

Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn’t build a better body. It might even leave you hurt!

So if you want to burn belly fat fast, drop the slow cardio and try interval training. Use strength training to sculpt your body and boost your metabolism. You’ll be shocked at the results from this new way of training to burn fat and lose that belly!

Best Exercise 7 Day Fat Loss Guide

admin — Sun, 25 Oct 2009 20:22:01 +0000

You might not know this, but I’m a picky eater. I didn’t eat salad, yogurt, or spinach until I was 21. And I didn’t eat avocado or asparagus until after 25. Now, as you know, they are part of almost every day’s meals. So if I can improve my diet, you can too!

Here’s some tips on eating better, along with a complete 7-Day guide to Fat Loss with lots of secrets to get the most fat burning results in the least amount of time.

Sunday
Okay, picky eaters, you’ve got some work to do. Your goal this week is to try one new fruit and one new vegetable.

C’mon, you can do it!

And don’t forget to get at least 30 minutes of fun, easy activity. I’ll be walking around London before I fly back to Toronto tonight.

Monday
Do your TT workout and add a 6-minute abs workout at the end.

Tuesday
If you are up for a challenge, try the TT Member’s weekly workout competition. Each week we come up with a new challenge that every TT Member can try. You’ll find this week’s program on the TT Forum. It’s tough, but still appropriate for most folks to do on their off-days (unless you are a beginner).

Wednesday
After today’s TT workout, take 5-10 minutes to lie down, and breathe slowly and deeply from your belly. Just relax, focus on the breathing, and inhale and exhale some of your stress away. You’ll be amazed at what this simple 5-minute break can do for you.

Thursday
Get 30-minutes of light activity and include an extra round of all the stretches from your TT manual. For desk workers, do an extra 30-second stretch for the chest, hip flexors, and hamstrings.

Friday
Finish off your TT workout with a round of 3-minute arms – or two if have time. If you have Halloween duties, then do your workout on the weekend and spend today walking the kiddies around the ‘hood.

Saturday
Get rid of all the Halloween junk that you don’t need to have in the house. Tell your kids to hide their candy. Give away the extra chocolate bars and chips that you didn’t hand out on Friday.

Get rid of the junk before you eat it. And don’t feel bad about throwing it in the garbage. It’s called “junk food” for a reason.

Now that’s a proven 7 day plan for fat loss.