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This is a selection made from among articles on Body Fat. For a permanent link to this article, or to bookmark it for future reading, click here.

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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  • Weight Loss - Forget Walking For Fat Loss (With obesity and disease increasing dramatically, many fitness experts are recommending walking for weight loss and fitness. Some are even going so far as saying that walking is the best way to burn fat and lose weight. I strongly disagree with this and am going to show you why walking is NOT effective at burning off body fat.Yes, you read that correctly...Walking is NOT effective at burning body fat and if your goal is fat loss you might be wasting your time. I am not saying that walking is not beneficial, I am saying that if fat loss is the primary goal, there are far better choices that will deliver far better results.The primary benefits of walking are increased blood flow and circulation, improved recovery, and a strengthened immune system. There are several reasons why walking is not the best choice when it comes to fat loss.Here are just a few:1. Walking does NOT burn a lot of caloriesThe lower the intensity of the activity or exercise the smaller the number of calorie s burned per unit of time. For example, you can burn more calories in 15 minutes of bicycling at a high intensity level than you can in 45 minutes of easy walking.2. Walking does NOT result in a large increase in metabolismAnother downside to walking is that because it’s generally low intensity it results in only a small increase in metabolism that will only last approximately 1-2 hours after the walk. On the other hand, metabolism increases are larger and last longer (4-24 hrs or more) when you perform high intensity cardio workouts.3. Walking does NOT deplete muscle glycogenLow intensity exercise like walking does not deplete muscle glycogen levels and therefore, later that day if you have excess calories they will likely be stored a s body fat whereas if you deplete the glycogen the excess calories will primarily be stored in the muscles.So why then do so many fitness and health experts recommend walking for weight loss? One reason is that people don’t want to hear that they have to work hard so they figure some activity is better than none. Another reason is that the body burns more fat for fuel when exercising at an easy pace, however, the total amount of energy used is so small that you end up burning off little body fat. That’s also why when you choose the “fat burning” program on your treadmill or bike it has you exercise at any easy level. Yes, you’re burning fat, but so little that you’d have to exercise at that easy pace for hours and hours each day.High intensity cardiovascular/aerobic exercise is much more effective in burning off the excess body fat. In fact, several studies have been done to prove this. In one study they compared one group who did moderate level aerobics for 45 minutes with another group who performed high intensity workouts for 15 minutes. They did before and after fitness testing including body fat analysis and found that the group who performed the high intensity aerobics lost nine times as much body fat!Want more proof? Here's something I cover in depth in my book Burn Fat Fast....Compare the bodies of a walker, marathon runner, and sprinter. If you are not familiar with what a sprinter s body looks like, it is very muscular and has little body fat while on the other hand the body of a walker will likely have the opposite, little muscle and more fat. The sprinter does little or no low intensity exercise and does primarily short hard bursts of work while the marathoner overtrains so much they burn off both the body fat and the muscle and that’s why they tend to look almost sickly thin.So what should you do then if your main objective is to shed those excess pounds of body fat?Two things:1. Perform some form of high intensity cardio 2-4 times per week2. Stabilize blood sugar to minimize the storage of new fatI know some of you by now are saying “I can’t do high intensity exercise, I have a bad knee” and don’t worry, I have a solution for you. The good news is that high intensity is all relative to you and your current fitness level. For example, fast walking up and down hills may be high intensity for you... it all depends. So don’t think that you have to start running or something like that. Just slowly start to increase the intensity of your cardio workouts while also maybe decreasing the time because you can either work hard or you can work long.Also, you can make almost any activity or exercise high intensity.... here are a few examples:increase your speeduse an incline or hillsincrease resistanceperform intervals ( the most effective method)Obviously, some exercises/activities or better suited than other s but the point is if you want to burn more fat and make your workouts as productive as possible you need to increase the intensity. )


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