Why is it EASY to burn belly fat? If it were so easy, wouldn't everyone be able to do it? Well, everyone IS able to do it. Take a look at the amazing transformation stories you see in magazines. They are just everyday people like you and I...the only difference is the commitment they made to following advanced fat loss tips. Fat loss is easy once you realize how hard it is. Once you understand that you can't get the body of your dreams from walking an extra flight of stairs each day, you'll realize that you have to get serious about your nutrition and strength and interval workouts. Once you do that, the fat will come off fast! If you want advanced results, you must use advanced fat loss methods. End of story. There are no magic pills or potions. Here are 3 more tips that will help you burn belly fat and breakthrough your fat loss plateau... 1) Eat 8 times per day. In the past 5-10 years, it's become common knowledge that we should all eat smaller, more frequent meals. In fact, one study from 2005 showed that doing so helped reduce cholesterol and burn more calories than eating 2-3 meals per day. And so for our advanced fat loss approach, we're going to bump that up to 8 meals per day. Here's how you would do that: Breakfast Mid-morning snack Lunch Afternoon snack Pre-workout Post-workout Dinner Evening snack With each meal and snack (except pre- & post-workout) focusing on lean protein, healthy fats, and fiber-rich vegetables and fruit (for pre- and post-workout, stick with 20g protein and a half-serving of fruit). Start your day immediately with 2 cups of water, 3 fish oil caps, and 20g of lean protein, and then have your a fiber-rich breakfast. This meal will help dictate your blood sugar for the rest of the morning and into the afternoon. So if you blow it on breakfast, you've might actually have blown it for the entire day. (And if you workout at other times of the day, just adjust the schedule and move about the pre- and post-workout meals). 2) Eat more fiber-rich vegetables at each meal. This means broccoli with your omelet, spinach at lunch, and peppers and asparagus at dinner. Other ways to get more green include snacking on raw pieces of broccoli and peppers all day. Aim for 8 servings of green, fiber-rich vegetables over the course of the day. This is no time to be a child and tell me you don't like vegetables. Listen, if you can pay your taxes and show up to work on time, you can eat more vegetables. 3) Eat only protein, healthy fats, & fiber between meals. Here's a sample snack plan: ***************** So those are some tips to take your fat loss plan into the advanced stages. Now obviously, if you are struggling to just not eat at McDonalds today, then we won't expect you to follow this plan precisely. But if you set your mind to it, you can make incredible changes in your body. As I recently said to a client... "Remember that you are eating for the long-term. Think about what you are putting into your body and the effect that your nutrition will have on your body over the long term. Think about how much better you will feel (immediately) and how you'll have more energy and be able to think better just by eating better." "Think about the positives of eating whole, natural foods rather than the synthetic, artificially preserved foods that are far too common in our diets today." "Try and make a small improvement in your eating everyday. You will thank yourself for it tomorrow." You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info. Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat loss help you lose fat without any equipment at all. Article Source:http://EzineArticles.com/?expert=Craig_Ballantyne |
Friday, November 16, 2007
Weight Loss - Why Fat Loss Is Easy: Advanced Tips to Burn Belly Fat
Monday, November 12, 2007
Weight Loss - 10-Minute Fat Loss Workouts
Last week I helped Men's Health magazine on a piece about getting workouts done fast. Personally, I think you can get a great body-changing workout done in minutes. How fast? I'm talking 10-minutes. By now, I'm sure you're asking... How do you lose fat in only ten minutes? or What about the rule that it takes 20 minutes of cardio before you start burning fat? Well, first of all, as I have said before, the whole idea of a fat-burning zone or a magical fat-burning time period just doesn't fit with the common sense approach to fat loss. People can lose fat without doing any cardio at all - so its clear that you don't have to workout for at least 20-minutes with your heart rate at 60% of your maximum heart rate. Fat loss is far simpler than that - and I'll show you some basic workouts below that crank your metabolism and help you burn calories when you are not exercising. Second, the results of your training occur outside of the gym rather than during the workout. That's why the before-mentioned "increased metabolism" is so important. If you put the right "turbulence" on your muscles in 10-minutes, you can change your body - without even thinking about doing cardio. So let's look at the first fat loss in a hurry workout - a 10-minute bodysculpting workout. Let's say you only have 10 minutes to do your workout today - what should you do? In this case, you need to combine a warm-up, strength training, and interval training all into one. So our efforts are best put forward on bodyweight training. And you don't have time for isolation work. Instead, you need to hit three "hot zones" on the body for maximum metabolism boosting: push muscles, pull muscles, and legs. By doing so, you'll hit all the other muscle groups at the same time. So you'll do a circuit of soemthing like: 1A) Prisoner Squats (advanced option: 1-Leg Squats) 1B) Pushups (advanced option: Spiderman Pushups) 1C) Inverted Rows (advanced option: Pull-ups; easy option: Stick-ups) In the first round of this circuit, you'll go through it easy. Perform 25% of the maximum number of reps you can do for each exercise. So if you can do 20 pushups, do only 5 in the first warm-up circuit. That's a warm-up circuit. Then you'll do as many circuits as you can in the remainder of the 10 minutes. Just go back-to-back-to-back on these 3 exercises. You can rest after the rows/pull-ups for 30 seconds if necessary, but that's it. You'll be pleasantly surprised with how you feel at the end of the 10-minutes. And your metabolism will be elevated for a much longer period than if you trained in the fat-burn zone for 10-minutes. Okay, now here's another option, moving into some dumbbell work. The following superset trains the entire body, and focuses on the 3 hot zones. 1A) DB Squat (8 reps per set) 1B) DB Chest Press (8 reps per set) Use light weights for one warm-up set, and then do as many sets as possible in 10 minutes for the rest of the workout. In any case, if you find yourself with another 10 minutes, you can up the fat-burning ante by doing 10 minutes of intervals. This too is far more effective for fat loss and fitness than 10 more minutes in the "so-called" fat-burning zone. Do 3-5 minutes of exercise-specific warm-up. Then do your intervals for 30 seconds followed by 30-60 seconds of rest. Repeat 3-6 times. Then cooldown. Okay, now let's get greedy and assume we have 30 minutes for our workout. We'll be close to getting maximum results with this "marathon" duration workout. First, hit up the bodyweight circuit mentioned above. Do this twice, nice and easy. That will take 5 minutes off the clock. Then move into your strength supersets. Following the lead above, you'll look to train the entire body with only 2 moves. It's not always easy, but fortunately you can do 2 supersets in this workout. The strength training will take about 15 minutes as you'll do 3 sets of 8 per exercise with no extra rest between sets - just long enough to switch exercises. 1A) DB Split Squat (If you have a barbell, use it instead of DB's) 1B) DB Row 2A) DB Romanian Deadlift 2B) DB Incline Press Then finish with intervals. For this workout, try another program. Start with a warm-up, then do each "work" interval for 45 seconds, and rest 60 seconds between each interval. Do 4-6 rounds and finish with a cool-down, of course. I could go on and on with these fast fat loss workouts...and of course I do, in the Turbulence Training e-book. I'll follow up on this article in the future, passing along some of the exact Turbulence Training workouts that I use with my clients to get the most results in the least amount of time. Until then, train hard, train safe, and train better than everyone else in the gym. Sincerely, Craig Ballantyne, CSCS, MS Author, Turbulence Training P.S. Is a lack of time stressing you out? "No time to exercise" is the #1 reason most people don't exercise consistently. In fact, a lack of time stresses most people out for many reasons - whether it's a lack of time to prepare good food, exercise, or be with your family. That's why I created Turbulence Training to be the most efficient and effective fat loss program out there. The warm-up is applicable to your workout, not some 5-minute waste of time on the treadmill. The strength training supersets shave minutes off your wait time. And the intervals cut your cardio in half, or more. "I think TT is awesome. I have seen a serious change in my overall body composition. In 12 weeks I've gained a lot of muscle and have lost about 10 lbs, but inches are flying off." Gordon M. "The TT workouts are excellent! You have literally changed my life! I got completely burned out on single body part training and long periods of cardio. It just isn't conducive to my life given that I work full time and have a spouse. I'm already lean but I want to maintain a high level of health and have a fit, athletic look. I have to admit that I was skeptical because the workouts were so short, but even after the first workout my skepticism disappeared in a hurry. The time flies by at the gym and the workouts have eliminated a lot of stress because if I got stuck at work and couldn't get to the gym for "leg day" it would mess up my training schedule for the rest of the week. I also like having the option to do some body weight circuits plus I have a full range of dumbells and a ball at home so I can get my workouts in at home." Janet M Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for 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 http://www.TurbulenceTraining.com Article Source:http://EzineArticles.com/?expert=Craig_Ballantyne |
Weight Loss - Weight Loss The Natural Way
Many people today are overweight or obese. The diet industry is doing a booming business. Yet the answer to all of your weight problems may be right inside of you just waiting to be released. The following recommendations are not new, not a secret, nor do they require extra money to be spent. The following will let you loose weight, feel better and improve your mental and physical outlook. Before you start, visit your doctor. Have them give you a baseline starting point. Make sure they check thyroid, liver, kidney function, and blood sugar. If all is normal then proceed, if not follow his/her recommendations for proper medications. If all is fine then try these steps to weight loss. 1. Water: The universal solvent and the most amazing thing you can put in your body. Drink lots and lots of water. How much? Simple one-half of your body weight. If you weigh 200 lbs drink 100 ounces per day. If 300 lbs drink 150 ounces per day. You get the idea. Also drink the water as cold as you can stand it. Why? The body has to burn calories to warm the water to 98.6, so the body can use it. The colder it is, the more calories you burn. Side effects: you'll go to the bathroom more often(which is good). Cost: minimal to nothing. 2. Diet: Eat whatever you want. The thing is portion control. The labeling on all food products now show portion size. Read them and eat one portion and not three or four portions. Of course have lots of variety to maintain a good nutritional balance (not just french fries and ice cream). Eat a snack between meals within proper portion size. Along with portion size, drink the aforementioned water. If you are craving a soda, drink one. If the body needs sugar, give it sugar. Drink a regular soda not diet. Diet does not satisfy your sugar need so you drink more resulting in increased calories. Portion control is key to loosing weight. Side effects: you'll eat more often while loosing weight (which is good). Cost: Minimal to nothing. 3. Exercise:Yes you do need to do it. You don't need a gym, fancy clothes, or personal trainers. What you do need is, your clothes, your tennis shoes, and the street you live on. It's hard and difficult but, you do it everyday. WALK. Doesn't matter how far. Just walk. One block, good, do it everyday. Slowly you'll increase your abilities and walk further and faster. In just a few weeks the distance you're walking will amaze you. Side effects: You'll loose weight and exercise a thing called your heart (which is good). Cost: Minimal to nothing. Three very common and simple things. Fancy-No, New-No, Cost lots of Money-No. Results: Lost weight, feel better, have more energy and your body will be healthier (which is all good things). Remember, the weight did not go on in one day and it will not go off in one day. If you fail for a day, start again the next and soon you'll notice you do these things without even thinking. Congratulations, you've made a lifestyle change and when it becomes a habit or a lifestyle, You've Won. Deo Welch writes on various subjects mostly relating to health issues. You can learn more by visiting my blog http://makingmoney-weightlossthenaturalway.blogspot.com Article Source:http://EzineArticles.com/?expert=Deo_Welch |
Weight Loss - The Best Cardio for Fat Loss: Part 2
The Best Cardio Intervals for Fat Loss: Part 2 If you don't have variety in your program, you are more than likely to end up at a fat loss plateau soon rather than later. Variety is one of the keys to keeping that fat loss coming. So not only should you have variety within your training week (i.e. alternate between two different interval training workouts, rather than just doing the same interval workout each time), but you should also change these workouts every 4 weeks. So you need to change your training program every 4 weeks. To modify your interval training workouts, you can... switch exercise methods (and even use bodyweight exercises for intervals) increase or decrease the length of the interval (while decreasing or increasing the intensity, respectively) increase or decrease the number of intervals per workout increase or decrease the rest time between intervals First, let's take a look at the interval methods. Here is my list of preferred ways to do your intervals, ranked in order from best to worst, based on my experiences... Sprinting outdoors (and hills might be the absolute best) Strongman movements (Farmer's walks, tire flips, car pushing) Bodyweight interval circuits Treadmill running Stationary cycle (upright preferred) Stairclimber Rower Swimming (only works for competent swimmers) Elliptical & Crosstrainer machines Okay, so how long should you do intervals and how the heck do you do bodyweight exercises as interval training? First, I stand by what I said in Part 1. There does not seem to be a "best" interval training program. But that is good because it allows us to use variety in our approach. (So perhaps the best interval training method is simply the one that changes every 4 weeks.) Interval recommendations have ranged from 15 seconds (from Muscle Media waaaay back in the late 90's), to 5 minutes (these are known as aerobic intervals). So let's take a look at each interval recommendation and all those in between. 15 seconds The great thing about 15 second intervals is that you'll be able to work at a very high rate (almost near your maximum power output), as long as you get adequate recovery between work intervals. The downside is that it is very difficult to do 15 second intervals on machines, because it takes a long time to "build up" and "bring down" the machine settings to the correct speed. If you decide to use these short, high-intensity intervals, you should do so only if you already have an above average level of fitness. Your rest interval should be at least 15 seconds long, and can be as long as 60 seconds. The longer you rest, the harder you will be able to exercise in each interval. 20 seconds on, 10 seconds off This method is known as the Tabata protocol, after the Japanese scientist that published a study on this routine. It is very demanding (obviously), and while some trainers have suggested this is the best method for interval training, I don't think there is any proof that you will get better results. Clearly, the pro's with this method (as well as the 15 second intervals) is that you'll get your workout done faster (provided you do the same number of intervals as any other workout). Again, it would be very difficult to perform this type of interval training on a machine, due to the time lag as you increase or decrease the settings. And finally, these too should only be performed by above average fitness levels. 30 seconds The Turbulence Training workouts tend to use a lot of 30 second intervals. Beginners will rest up to 90 seconds between intervals, while advanced fitness levels will rest 30-60 seconds. The longer (relative) rest allows you to work harder in each successive interval (i.e. you'll almost be able to match your performance in the first interval with each following interval). Short rest intervals (as in the Tabata protocol) will lead to a dramatic drop-off in performance with each interval. You can easily do the 3-second intervals on any machine. 45 seconds These intervals are proven for fat loss, in addition to being effective for many team sports (such as hockey, soccer, basketball, and rugby). I have used 45 second intervals extensively in both areas of training. Not only will these tax your muscles, they will also tax your will to complete each interval (if done at the right intensity). Use 45-90 seconds of recovery between intervals. Do 3-6 intervals per workout. Your fitness and fat loss will skyrocket. 60 second intervals Similar to the 45 second intervals in benefits and toughness. Use 60-120 seconds of recovery between each. 120 second intervals These are now officially aerobic intervals, and can be used for both fat loss and improving aerobic capacity for sports and running. A great way to achieve two fitness goals at once. Exercise for 2 minutes and then recover for 2 minutes. Repeat 6 times. These workouts take longer (obviously), but can have a role in changing your body and improving your performance. 5 minute intervals Same strategy as with the two minute intervals. This really increases your workout time, so these are only used with serious endurance athletes. Beginner vs. Advanced If you are thinking that these intervals all sound "too intense" for you, please don't worry. Interval training is all relative. You don't have to sprint for your life in each type of interval. Instead, just work at a slightly harder than normal pace. By the end of the interval, you should be getting tired, but you shouldn't be gasping for air. Start conservatively and you will get the hang of it. For example, if you regularly use level 5 on the stationary bike for 30 minutes continuously, you might try doing a 1 minute interval at level 7. Try that for an interval workout and let me know how it goes. My favorite intervals for fat loss are between 30-60 seconds. These have been the staple intervals in my Turbulence Training workouts since the first workout was designed back in 2001. But again, I think you will get your best fat loss results if you vary your interval training workouts - just like you must vary your strength training workouts. Intervals are the secret to success, CB P.S. Do you need to lose a post-vacation belly? Then use the interval methods outlined above and the Turbulence Training workouts from http://www.turbulencetraining.com. "Craig, I just wanted to let you know that I've been using your Turbulence Training System to whip myself back into shape after a vacation and too much time in front of the computer getting a couple of projects completed and I've dropped 10.2 lbs. of bodyfat in the last 28 days. As a fellow fitness professional I can safely say that it's the best and most efficient approach to improving body composition that I've come across." Pat Rigsby President The Fitness Consulting Group Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for 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 http://www.TurbulenceTraining.com Article Source:http://EzineArticles.com/?expert=Craig_Ballantyne |