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What's Wrong With Your Fat Loss Workout
from:By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
Are you frustrated by a lack of results?
Are you spending too much time in the gym?
It drives me crazy to hear about people working really hard but
getting no results.
But I see people in the gym everyday that are doing the same
workout and getting nowhere.
You can see the look of frustration and the dread of even doing the workout in their eyes.
I hope this doesn't describe you and your fat loss situation. If it
does, let's take a look at some of the best fat loss tips and
workout solutions to get you back on the fat loss track.
1. CB's Top 3 Training Tips for Fat Loss
i) Train with intensity. Yes it takes a lot of effort to do 45
minutes of cardio, but that is low-intensity exercise (since you
can do it for 45 minutes straight). Instead, you have to increase
the intensity of your efforts.
That means the following...
ii) Don't rely on slow, steady, long workouts of cardio. Use
intervals instead.
iii) Don't use high reps for fat loss. Use low reps instead.
You want to increase the intensity of your training to put
"metabolic turbulence" on your muscles.
So you need to use moderately heavy weights or advanced bodyweight exercises and interval training to apply this metabolic disturbance and elicit a significant increase in post-exercise energy expenditure.
However, no matter how well you adhere to these training tips, you will not succeed without getting serious about your nutrition. Of course, that's why I had Dr. Chris Mohr design the Turbulence Training Fat Loss Nutrition Guide to go along with my workout.
With the right training intensity and nutrition, you will "get your
hormones in order". Eating poorly can decrease testosterone (in
males) and increase insulin in both men and women. This will causefat storage. At the same time, too much cardio and stress can increase cortisol.
If you have high cortisol levels, increased insulin, and lower than
normal testosterone, you are in big trouble when it comes to having a good body.
You need to improve your hormone levels to stimulate fat loss. In fact, I think that even Pilates & Yoga can help you lose fat when combined with good nutrition - because these exercise techniques may be able to reduce stress and could bring those hormone levels back to normal.
But for the fastest, guaranteed methods of fat loss, my weapon of choice is the more intense interval training and resistance
training in the Turbulence Training program.
Bottom line: While cardio is focused on breaking down the body,
strength training, yoga, and Pilates all focus on building the
body. Stick with body-builders.
2. The 3 Biggest Fat Loss Workout Mistakes
i) Using only long slow cardio. There is definitely mixed research
support for long, slow cardio. Most studies will show you two
things:
a) Doing only aerobic training (without proper nutrition) will get
you only a small amount of weight loss - even over very long
periods of time.
b) Proper nutrition plus cardio will help you lose weight, but
you will also lose lean body mass - and you won't end up with the body you want (or deserve).
Plus, long, slow cardio just takes too much time up from your
schedule. Stick to interval training instead. You will get better
results in half the time.
ii) The second mistake is sticking with the same program too long.
In most gyms, everyday is Groundhog Day (just like the movie).
You'll see the same men and women doing the exact workout that they did 2 days. I see men and women using the exact same weight circuit as they did literally the day before, using the same weight, the same crappy form, and showing the same lack of interest.
These people are much better off doing fewer workouts following a structured plan of increased intensity. Don't trade quality for quantity.
iii) The 3rd mistake...Doing high rep-low weight isolation
exercises.
Exercises such as triceps kickbacks, concentration curls, side
raises, and ab crunches are almost a complete waste of time.
The men and women that use isolation exercises will not make any improvements. Unfortunately, this is the approach taken by a lot of people in the gym.
Next time, we'll review the superiority of interval training and
the best ways to weight train for fat loss.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
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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