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Yes, You CAN Gain Muscle & Lose Fat at the Same Time
from:By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
I have 3 BIG, and I mean BIG fat loss, body changing lessons to
share with you today...
First...
No one believes you can gain muscle and lose fat at the same time. I say, it's true. Not only do my Turbulence Training workouts prove it, but now science agrees.
Researchers from Purdue University showed men and women (with an average age of 61 - with one subject 80 years old!) were able to lose fat, gain muscle, get stronger, lower LDL cholesterol, and improve blood sugar control with a simple strength workout routine.
36 healthy men and women did strength training three times per week for 12 weeks, doing 3 sets of 8-12 repetitions.
By the end, the subjects gained an average of four pounds of lean mass and lost over four pounds of fat. This study show's it is possible to gain muscle and lose - at any age.
And you don't need fancy machines or an expensive gym membership, all you need is a professional program, like Turbulence Training, that you can do in the comfort of your own home.
Next...
I hear from men all the time who claim to be 6% body fat or less
(which is the level of a professional bodybuilder) but still have a
hard time seeing their abs.
This, by the way, is impossible. Listen, if you really are 6%,
you'll have an 8-pack, and you won't need any advice from me.
The problem is too many men and women believe that handheld body fat analyzers are accurate.
The truth?
Recent research shows these tools underestimate the amount of fat you are carrying on your body by 2.4 kg! That's 5 pounds of fat these handheld machines are neglecting to tell you about!
So don't get too smug with your handheld body fat readings, because it's likely underestimating the amount of fat on your body. Besides, its not about the machine, its about the mirror, how your clothes fit, and about losing the inches from your waist.
Worry about those, not some bogus readout on a machine.
And finally...
Everyone knows you don't burn fat with strength training, right? Wrong! A new study hot off the presses from the prestigous Journal of Applied Physiology showed strength training boosts metabolism by 10% after exercise and increases fat burning by 100%.
In this study, subjects did a standard 3-set strength training
program focusing on multi-muscle exercises and showed just how powerful "Turbulence" is for fat loss...
During strength training, you apply "turbulence" to your muscles, causing an increase in your metabolism and fat burning after the workout. That's how you build muscle and burn fat at the same time.
So forget about the "calorie readout" on the cardio machines. While strength training doesn't burn as many calories as traditional aerobic training during the workout itself, it continues to burn calories AND fat long after your workout.
And that's why you get a better body with Turbulence Training than you do with long, slow, boring, less-effective cardio.
Turbulence Training: Build muscle, burn fat, at the same time.
Get in shape fast with Turbulence Training,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - Here are the respective references for those 3 studies...
a) Am J Clin Nutr. 2007 Apr;85(4):1005-13.
b) J Appl Physiol 102: 1767-1772, 2007.
c) Hormone Research 2007;68:8-10.
PPS - Cut your workout and enjoy more time OUT of the gym...
"I used to think you needed to spend hours in the gym everyday in order to see results. With the help of CB and TURBULENCE TRAINING, I have reduced my workouts from 2 hours per day, everyday, to 50 minutes every other day. All the while I have trimmed over 60 lbs. of body fat off my now lean and muscular body. Thanks CB!!!"
Rob Vickers
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, 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
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