Weight Loss
The Deep Fried Disaster
03/10/10 14:10
I am often asked how to lose weight quickly and easily.
Of course no one wants to listen to a lecture on the importance of healthy eating coupled with a solid exercise routine. That would preclude the quick and easy part.
So in a world where two thirds of all adults are overweight or obese, and some doctors predict that we will soon see a generation with a lower life expectancy than their parents due to obesity related diseases, I've come up with a solution that is both quick and easy. (Drum roll, please.)
Stop eating fried foods. (Gasp!)
Fried foods, despite having little to no nutritional value and being loaded with fat and calories, have become an accepted indulgence in our society. So accepted that many restaurants serve fries or chips alongside every meal.
It's no wonder that fried foods are the number one thing that most people crave – they are salty, addictive and plentiful.
Are Fried Foods Really That Bad?
In a nutshell, yes, fried foods really are that bad for you.
Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat.
Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat.
Other disasters that fried foods put you at risk for include:
* Heart Disease
* Diabetes
* Clogged Arteries
* High Blood Pressure
* Obesity
* Acne
Fried foods have also been known to trigger Acid Reflux and IBS (Irritable Bowel Syndrome).
Need I say more?
Going Fried-Free
Giving up fried food may not be easy, though it will arguably be one of the best things you do for your health and appearance. You will lose weight and improve your health by eliminating fried food from your life.
Keep in mind that, like all habits, the first thirty days will be the toughest. Make things easier by staying away from situations that place you in front of a big basket of fries or plate of doughnuts.
New Foods to Love
Instead of fried foods, enjoy the following:
* Substitute a salad or fruit instead of fries
* Baked potato – but pass on the butter and sour cream
* Baked chicken instead of fried chicken
* Baked chips instead of fried chips
* Raw veggie pieces
You may be surprised how delicious these healthier options taste.
Help, I'm addicted!
If your diet has consistently included fried foods - multiple times a day or several times each week, then giving it up may take more work than simply trying healthier options.
You'll need to use some mental strategies as well.
To do this focus on all the negative things about eating fried foods:
* Think of how bloated and heavy you feel afterward
* Remember the heart burn you've experienced
* Focus on the extra pounds you want to lose – imagine doughnuts and French fries sticking to your belly and thighs
* Look at your acne
* Feel the discomfort of being out of breath doing normal activities
You didn't think I was really going to skip telling you how beneficial exercise is to achieving your health and weight loss goals did you?
The bottom line is that exercise plus healthy eating will give you the body that you want.
What are you waiting for? Drop that bag of chips and contact me for a workout that will change your life!
Kristy Lee Wilson AS, CPT, PES, CES
Contact me
Of course no one wants to listen to a lecture on the importance of healthy eating coupled with a solid exercise routine. That would preclude the quick and easy part.
So in a world where two thirds of all adults are overweight or obese, and some doctors predict that we will soon see a generation with a lower life expectancy than their parents due to obesity related diseases, I've come up with a solution that is both quick and easy. (Drum roll, please.)
Stop eating fried foods. (Gasp!)
Fried foods, despite having little to no nutritional value and being loaded with fat and calories, have become an accepted indulgence in our society. So accepted that many restaurants serve fries or chips alongside every meal.
It's no wonder that fried foods are the number one thing that most people crave – they are salty, addictive and plentiful.
Are Fried Foods Really That Bad?
In a nutshell, yes, fried foods really are that bad for you.
Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat.
Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat.
Other disasters that fried foods put you at risk for include:
* Heart Disease
* Diabetes
* Clogged Arteries
* High Blood Pressure
* Obesity
* Acne
Fried foods have also been known to trigger Acid Reflux and IBS (Irritable Bowel Syndrome).
Need I say more?
Going Fried-Free
Giving up fried food may not be easy, though it will arguably be one of the best things you do for your health and appearance. You will lose weight and improve your health by eliminating fried food from your life.
Keep in mind that, like all habits, the first thirty days will be the toughest. Make things easier by staying away from situations that place you in front of a big basket of fries or plate of doughnuts.
New Foods to Love
Instead of fried foods, enjoy the following:
* Substitute a salad or fruit instead of fries
* Baked potato – but pass on the butter and sour cream
* Baked chicken instead of fried chicken
* Baked chips instead of fried chips
* Raw veggie pieces
You may be surprised how delicious these healthier options taste.
Help, I'm addicted!
If your diet has consistently included fried foods - multiple times a day or several times each week, then giving it up may take more work than simply trying healthier options.
You'll need to use some mental strategies as well.
To do this focus on all the negative things about eating fried foods:
* Think of how bloated and heavy you feel afterward
* Remember the heart burn you've experienced
* Focus on the extra pounds you want to lose – imagine doughnuts and French fries sticking to your belly and thighs
* Look at your acne
* Feel the discomfort of being out of breath doing normal activities
You didn't think I was really going to skip telling you how beneficial exercise is to achieving your health and weight loss goals did you?
The bottom line is that exercise plus healthy eating will give you the body that you want.
What are you waiting for? Drop that bag of chips and contact me for a workout that will change your life!
Kristy Lee Wilson AS, CPT, PES, CES
Contact me
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7 Reasons Why You Can't Lose Weight
03/01/10 18:08
You want to be slimmer and to tone your body, but your weight won't budge.
Read the following 7 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey.
Blocker #1: Your Mind
Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.
* Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you've always wanted.
* Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.
* You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
* Give up the belief that you can't achieve the body you've always dreamed of. See it first in your mind, and then in the mirror.
Blocker #2: Your Fear
Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.
Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.
* Believe that something MUST change. You can't be wishy-washy about it. You can't be considering it. You can't even be pretty sure about it. You've got to be rock solid.
* Believe that YOU must change it. You can't pass the buck of responsibility and expect to lose weight. It's on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
* Believe you CAN change it. You may have failed in the past, but that doesn't matter. When you put your mind to it, you're able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you'll be unstoppable.
Blocker #3: Your Excuses
Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don't allow excuses to ruin your life any longer.
* Don't skip out on your responsibilities with excuses, instead expect more from yourself.
* Focus on the big reason why you are losing the weight. Make a list of the benefits you'll enjoy once you achieve your goal, and read them first thing each morning.
* Remember that you can only have two things in life: excuses or results. Which do you want?
Blocker #4: Your Commitment
How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it's no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.
* The margin between success and failure is bridged by your commitment. Don't give up until your goal has been achieved.
* Treat exercise with the same importance as a work meeting, and you'll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
* If you don't give up, then you'll never fail.
Blocker #5: Your Diet
If you consistently eat the wrong food, then you're weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.
* Don't eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
* Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
* Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.
Blocker #6: Your Patience
It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:
* Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.
* Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.
* Remember that anyone can have one great workout, but that won't get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.
Blocker #7: Your Support
People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.
* Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.
* I am passionate about seeing you achieve results - don't waste your time, energy and effort on mistakes.
* When you start a program with me, you suddenly have the upper hand on weight loss. I'll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.
Get serious about your results and begin the last weight loss program that you'll ever do.
Kristy Lee Wilson AS, CPT, PES, CES
Contact me
1 Mistake All Women Make For Fat Loss
02/27/10 00:00
Following the cardio mentality and depending on the cardio confessional is the biggest mistake that all women make when it comes to fat loss. Let me explain...
On Saturday morning I was walking home from the gym when I passed by a young women - about 28 years old - who was talking on her iPhone.
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."
And I just wanted to yell, "No - no - no - no - no! That doesn't work. It never has, it never will."
You can't out-cardio a bad diet.
Every woman I've ever met has made this mistake and had that "cardio confessional mindset" at one time or another - and it goes for most of the guys I know, too.
Unfortunately, at best, this poor girl will probably burn an extra 300-500 calories during her walk - if it's a really, really long walk. But at dinner, she's likely to eat 400-700 calories during the appetizer or consume
that in liquid calories alone!
(NOTE: By "bad dinner", I'm guessing she meant a high-calorie meal, and not a pity date with a deadbeat ex-boyfriend.)
The bottom line is that a single cardio session will not beat a bad diet.
Now you might be thinking, "At least it's better than nothing."
But is it?
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 dessert."
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 the best short, burst fat burning workouts are based on this specific type of fat burning exercise.
So here's what you need to do:
1) Give up the "Cardio Confessional Mentality" and understand that you can't "out-cardio a bad diet".
2) Stick to your simple lifestyle nutrition plan 90% of the time and then enjoy your 10% reward meals GUILT-FREE.
3) Use interval training to burn the fat and resistance training to sculpt your body.
It's that simple - a 3-step system for fat loss success that is guaranteed to work every time.
Enjoy guilt-free eating and fat loss with this mindset.
Get more FREE sample fat burning workouts at: http://www.TurbulenceTraining.com
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.
Discover more interval training workouts to help you burn fat, do more pushups, and build ripped six pack abs in less workout time than ever before.
On Saturday morning I was walking home from the gym when I passed by a young women - about 28 years old - who was talking on her iPhone.
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."
And I just wanted to yell, "No - no - no - no - no! That doesn't work. It never has, it never will."
You can't out-cardio a bad diet.
Every woman I've ever met has made this mistake and had that "cardio confessional mindset" at one time or another - and it goes for most of the guys I know, too.
Unfortunately, at best, this poor girl will probably burn an extra 300-500 calories during her walk - if it's a really, really long walk. But at dinner, she's likely to eat 400-700 calories during the appetizer or consume
that in liquid calories alone!
(NOTE: By "bad dinner", I'm guessing she meant a high-calorie meal, and not a pity date with a deadbeat ex-boyfriend.)
The bottom line is that a single cardio session will not beat a bad diet.
Now you might be thinking, "At least it's better than nothing."
But is it?
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 dessert."
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 the best short, burst fat burning workouts are based on this specific type of fat burning exercise.
So here's what you need to do:
1) Give up the "Cardio Confessional Mentality" and understand that you can't "out-cardio a bad diet".
2) Stick to your simple lifestyle nutrition plan 90% of the time and then enjoy your 10% reward meals GUILT-FREE.
3) Use interval training to burn the fat and resistance training to sculpt your body.
It's that simple - a 3-step system for fat loss success that is guaranteed to work every time.
Enjoy guilt-free eating and fat loss with this mindset.
Get more FREE sample fat burning workouts at: http://www.TurbulenceTraining.com
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.
Discover more interval training workouts to help you burn fat, do more pushups, and build ripped six pack abs in less workout time than ever before.
The Winter Olympics Workout for Fat Loss
02/16/10 10:51
The Winter Olympics are the hottest event in the world right now, and fitness expert Craig Ballantyne has created a special workout for you so that you can join in the excitement.
You can use this to burn fat at home with little or no equipment, and join in the spirit of the inspirational Olympic Games at the same time. Enjoy!
Over to Craig for the workout...
We'll start with the Moguls Warmup.
I chose the moguls for warm-up, because that's where the skiers do all those crazy moves and look really mobile. One of the coolest events, for sure.
1. Jumping Jacks - 20 reps
2. Duck Unders - 6 reps per side
(You'll step to the side squat down and duck under as you move)
3. Stickups - 10 reps
4. Seal Jumps - 20 reps
(These are like jumping jacks, but cross your arms in front of you)
5. Pushups -10 reps
(Let's pretend you wiped out so you have to do pushups to get back up)
Next, we move into the first event...
The Ski Jump
Do a 10 second hold in the bottom of squat and then do a vertical jump
Repeat 3 times, then move to...
The Downhill Ski Race
1 Long Jump
10 Bodyweight Squats
1 Long Jump
6 Walking Diagonal Lunges per side
1 Long Jump
20-30 second squat hold in bottom position
Repeat 3 times.
Next up, we move to Speed Skating Strength Training
1. Skater Jumps or Lateral Lunges - 8 reps per side
(Beginners must do the lateral lunges)
2. Spiderman Pushups or Elevated Pushups - 8 reps per side
(Let's pretend we've had another wipe-out...so we need to do some pushups to practice getting up)
3. 1-leg Squats or Reverse Lunges - 12 reps per side
(Beginners must do the reverse lunges)
Take a water break here, and then move to more strength training, this time courtesy of a weird sport...Curling.
The Curling Strength Circuit
1. Lunges - 15 reps per side (you can use weights if you want)
2. Spiderman Climbs - 10 reps per side
3. Close-grip Pushups - 20 reps
4. Biceps Curls - 10 reps per side (Why curls? Because curlers love to drink beer, so you can do dumbbell curls to practice for post-game beverages)
Take another water break.
Optional: Hockey Strength Circuit (Use dumbbells or kettlebells)
1. Split squat - 8 reps per side (to build strong skating muscles)
2. 1-Arm Standing Shoulder Press - 8 reps per side (to practice raising your stick in the air after you score a goal)
3. DB Row - 8 reps per side (to strengthen your upper body & grip for hockey fights)
Figure Skating Bodyweight Strength Circuit
Now we combine bodyweight exercises for strength and finesse...
1. Reaching Lunge - 10 reps per side
2. 1-Leg RDL - 8 reps per side
3. Pushup or Dip or Overhead Press - 8 reps
Take another water break.
Sliding Sports Circuit (bobsled & luge)
1. Bobsled Push - 20 seconds
(For this, you'll need a "prowler sled" or a punching bag or weight plate that can be pushed across the floor to simulate the start of the bobsled race...or you could just do a 20 second sprint)
2. Stability Ball Plank or Plank - 45 seconds (to simulate holding your body in the luge position)
3. Side Planks - 25 seconds per side
Next up, the plain ol' weird Biathlon (a combination of cross-country skiing and shooting). We'll modify it so that we do:
1. Shuttle Sprints - 15 seconds
2. Plank - 60 seconds
(to simulate the shooting position)
And if possible, add in some type of skill component to simulate the shooting...maybe shoot some basketball free throws...or shoot a Supersoaker at a target on the wall...no wait, bad idea.
But I'm sure you can come up with something. (Safety first!)
And that's it.
Finish with a water break, cool down, awarding of some gold medals, and closing ceremonies.
Hope you enjoyed that fun workout!
To find out more about these unique workouts and exercises, visit:
=>Click Here
Kristy Lee Wilson AS, CPT, PES
Contact me
You can use this to burn fat at home with little or no equipment, and join in the spirit of the inspirational Olympic Games at the same time. Enjoy!
Over to Craig for the workout...
We'll start with the Moguls Warmup.
I chose the moguls for warm-up, because that's where the skiers do all those crazy moves and look really mobile. One of the coolest events, for sure.
1. Jumping Jacks - 20 reps
2. Duck Unders - 6 reps per side
(You'll step to the side squat down and duck under as you move)
3. Stickups - 10 reps
4. Seal Jumps - 20 reps
(These are like jumping jacks, but cross your arms in front of you)
5. Pushups -10 reps
(Let's pretend you wiped out so you have to do pushups to get back up)
Next, we move into the first event...
The Ski Jump
Do a 10 second hold in the bottom of squat and then do a vertical jump
Repeat 3 times, then move to...
The Downhill Ski Race
1 Long Jump
10 Bodyweight Squats
1 Long Jump
6 Walking Diagonal Lunges per side
1 Long Jump
20-30 second squat hold in bottom position
Repeat 3 times.
Next up, we move to Speed Skating Strength Training
1. Skater Jumps or Lateral Lunges - 8 reps per side
(Beginners must do the lateral lunges)
2. Spiderman Pushups or Elevated Pushups - 8 reps per side
(Let's pretend we've had another wipe-out...so we need to do some pushups to practice getting up)
3. 1-leg Squats or Reverse Lunges - 12 reps per side
(Beginners must do the reverse lunges)
Take a water break here, and then move to more strength training, this time courtesy of a weird sport...Curling.
The Curling Strength Circuit
1. Lunges - 15 reps per side (you can use weights if you want)
2. Spiderman Climbs - 10 reps per side
3. Close-grip Pushups - 20 reps
4. Biceps Curls - 10 reps per side (Why curls? Because curlers love to drink beer, so you can do dumbbell curls to practice for post-game beverages)
Take another water break.
Optional: Hockey Strength Circuit (Use dumbbells or kettlebells)
1. Split squat - 8 reps per side (to build strong skating muscles)
2. 1-Arm Standing Shoulder Press - 8 reps per side (to practice raising your stick in the air after you score a goal)
3. DB Row - 8 reps per side (to strengthen your upper body & grip for hockey fights)
Figure Skating Bodyweight Strength Circuit
Now we combine bodyweight exercises for strength and finesse...
1. Reaching Lunge - 10 reps per side
2. 1-Leg RDL - 8 reps per side
3. Pushup or Dip or Overhead Press - 8 reps
Take another water break.
Sliding Sports Circuit (bobsled & luge)
1. Bobsled Push - 20 seconds
(For this, you'll need a "prowler sled" or a punching bag or weight plate that can be pushed across the floor to simulate the start of the bobsled race...or you could just do a 20 second sprint)
2. Stability Ball Plank or Plank - 45 seconds (to simulate holding your body in the luge position)
3. Side Planks - 25 seconds per side
Next up, the plain ol' weird Biathlon (a combination of cross-country skiing and shooting). We'll modify it so that we do:
1. Shuttle Sprints - 15 seconds
2. Plank - 60 seconds
(to simulate the shooting position)
And if possible, add in some type of skill component to simulate the shooting...maybe shoot some basketball free throws...or shoot a Supersoaker at a target on the wall...no wait, bad idea.
But I'm sure you can come up with something. (Safety first!)
And that's it.
Finish with a water break, cool down, awarding of some gold medals, and closing ceremonies.
Hope you enjoyed that fun workout!
To find out more about these unique workouts and exercises, visit:
=>Click Here
Kristy Lee Wilson AS, CPT, PES
Contact me
Top 5 Fat Loss Tips
02/14/10 00:02
By: Craig Ballantyne, CSCS, MS
=> Click Here
Men's Fitness magazine recently asked me for 3 of my best fat loss secrets. Since most times the magazines just don't have enough space to run my full tips, I thought I'd give you a more detailed explanation of my secrets here (plus a few extra bonus tips that I didn't send to the magazine).
Secret #1 - Focus on burning carbohydrate, not fat, during your fat-loss workouts.
Sounds backwards, right? But not when you look at how I structure my workouts.
Remember that Turbulence Training focuses on resistance training and interval training. Both of these use carbohydrate as the main source of energy. So it's obvious the workout is designed to burn carbohydrates during the training session.
I have no interest in you trying to train in your "target heart rate zone" for fat burning (aka - the fat burning zone). The whole idea of a fat-burning zone is an over-simplified idea of how the body works during exercise.
Leave the inefficient fat burning zone to the mis-educated trainers in the commercial gyms (that not surprisingly, also want to sell you a heart rate monitor so you can stay in your "fat burning heart rate zone").
If you want to get the most results in the least amount of time, focus on burning carbohydrates, not fat.
Why do my fat loss workouts focus on burning carbohydrate rather than fat?
In order to burn more calories after the workout, that's why. When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights.
I call this 'Turbulence'. By any name it gives you the same results - maximum improvements in your body composition (helping you lose fat while gaining muscle).
Secret #2 - Use a range of repetitions in your strength training workouts.
In order to train more muscle fibers and burn more carbohydrates, I have clients use a range of repetitions within the same workout.
The Turbulence Training workouts now use 6, 8, and 12 reps per set in order to work the muscle the most effectively.
This will burn more carbohydrates and promote as much muscle growth as possible when you are keeping the calories low.
Secret #3 - Use the stationary cycle for interval training.
I choose the stationary bike for intervals whenever possible because cycling against a resistance can help maintain muscle mass.
Cycling against a resistance also allows you to perform a large amount of mechanical work, and that is a key determinant of the Turbulence in my training.
But please note: I don't use low-intensity, fast pedaling 'spinning' intervals as I'm convinced that the hard, resistance based intervals are more effective for fat loss. My clients only cycle against a strong resistance in their intervals.
And while I really like the bike, but there are many other ways to do intervals. Use what works for you, but if you are at a plateau, try the bike.
Secret #4 - Increase meal frequency
Okay, so this isn't really a secret to anyone that has read about fat loss.
But a 2005 study from the American Journal of Clinical Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.
Combine an increased meal frequency with an increased protein and fiber intake, and you'll see your body composition improve rapidly.
If you need more nutrition help, then you'll love the new Turbulence Training Nutrition Guide for Men & Women - written by
Dr. Chris Mohr, Ph.D.
See below for more details...
Secret #5 - My Synergistic Turbulence Training Workouts
My Turbulence Training Fat Loss workouts are fast becoming the most effective way to burn fat, build muscle, and get lean. The
synergistic strength training-interval training workouts are efficient and effective - getting you in and out of the gym in under an hour.
Here are some tips that you can use for an advanced training phase.
Use these advanced secrets for 2 weeks then return to your normal
training schedule:
a) Add 10 seconds to each interval but maintain the intensity
b) Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening (if you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening)
If you are advanced, you can use squats, pushups, and bodyweight rows for your circuit.
If you are a beginner, you could use lying hip extensions, modified pushups, and stick-ups.
c) Add an extra set to each exercise in the first superset you do in each workout.
Again, use these three tips for an advanced fat loss period of two weeks, then return to a normal training schedule.
But always stick to the best fat loss nutrition plan possible.
If you have any other questions, just let me know.
Sincerely,
Craig Ballantyne
Author, Turbulence Training
P.S. Big Nutrition Announcement!
The Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D., is ready for you.
Here are just some of the things you'll learn from Dr. Mohr...
1) How to calculate your calorie needs (p. 6)
2) Calorie recommendations for obese individuals (p.7)
3) The 23 types of sugar (many hidden!) to avoid (p. 9)
4) The 20 whole-grain sources to fuel your fat loss program (p9)
5) Over 60 fruits and vegetables that should be added to your diet
(p. 10)
6) The 16 protein sources you should select most often (p. 13)
7) Shocking trans-fat content of 18 common foods - find out which food is the deadliest in terms of fat content (p. 16)
8] The 9 Fat Sources you should select most often (p. 17)
9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)
10) The TT Nutrition Plan for Men (p. 19)
11) The TT Nutrition Plan for Women (p. 23)
12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)
Try Turbulence Training today:
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Men's Fitness magazine recently asked me for 3 of my best fat loss secrets. Since most times the magazines just don't have enough space to run my full tips, I thought I'd give you a more detailed explanation of my secrets here (plus a few extra bonus tips that I didn't send to the magazine).
Secret #1 - Focus on burning carbohydrate, not fat, during your fat-loss workouts.
Sounds backwards, right? But not when you look at how I structure my workouts.
Remember that Turbulence Training focuses on resistance training and interval training. Both of these use carbohydrate as the main source of energy. So it's obvious the workout is designed to burn carbohydrates during the training session.
I have no interest in you trying to train in your "target heart rate zone" for fat burning (aka - the fat burning zone). The whole idea of a fat-burning zone is an over-simplified idea of how the body works during exercise.
Leave the inefficient fat burning zone to the mis-educated trainers in the commercial gyms (that not surprisingly, also want to sell you a heart rate monitor so you can stay in your "fat burning heart rate zone").
If you want to get the most results in the least amount of time, focus on burning carbohydrates, not fat.
Why do my fat loss workouts focus on burning carbohydrate rather than fat?
In order to burn more calories after the workout, that's why. When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights.
I call this 'Turbulence'. By any name it gives you the same results - maximum improvements in your body composition (helping you lose fat while gaining muscle).
Secret #2 - Use a range of repetitions in your strength training workouts.
In order to train more muscle fibers and burn more carbohydrates, I have clients use a range of repetitions within the same workout.
The Turbulence Training workouts now use 6, 8, and 12 reps per set in order to work the muscle the most effectively.
This will burn more carbohydrates and promote as much muscle growth as possible when you are keeping the calories low.
Secret #3 - Use the stationary cycle for interval training.
I choose the stationary bike for intervals whenever possible because cycling against a resistance can help maintain muscle mass.
Cycling against a resistance also allows you to perform a large amount of mechanical work, and that is a key determinant of the Turbulence in my training.
But please note: I don't use low-intensity, fast pedaling 'spinning' intervals as I'm convinced that the hard, resistance based intervals are more effective for fat loss. My clients only cycle against a strong resistance in their intervals.
And while I really like the bike, but there are many other ways to do intervals. Use what works for you, but if you are at a plateau, try the bike.
Secret #4 - Increase meal frequency
Okay, so this isn't really a secret to anyone that has read about fat loss.
But a 2005 study from the American Journal of Clinical Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.
Combine an increased meal frequency with an increased protein and fiber intake, and you'll see your body composition improve rapidly.
If you need more nutrition help, then you'll love the new Turbulence Training Nutrition Guide for Men & Women - written by
Dr. Chris Mohr, Ph.D.
See below for more details...
Secret #5 - My Synergistic Turbulence Training Workouts
My Turbulence Training Fat Loss workouts are fast becoming the most effective way to burn fat, build muscle, and get lean. The
synergistic strength training-interval training workouts are efficient and effective - getting you in and out of the gym in under an hour.
Here are some tips that you can use for an advanced training phase.
Use these advanced secrets for 2 weeks then return to your normal
training schedule:
a) Add 10 seconds to each interval but maintain the intensity
b) Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening (if you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening)
If you are advanced, you can use squats, pushups, and bodyweight rows for your circuit.
If you are a beginner, you could use lying hip extensions, modified pushups, and stick-ups.
c) Add an extra set to each exercise in the first superset you do in each workout.
Again, use these three tips for an advanced fat loss period of two weeks, then return to a normal training schedule.
But always stick to the best fat loss nutrition plan possible.
If you have any other questions, just let me know.
Sincerely,
Craig Ballantyne
Author, Turbulence Training
P.S. Big Nutrition Announcement!
The Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D., is ready for you.
Here are just some of the things you'll learn from Dr. Mohr...
1) How to calculate your calorie needs (p. 6)
2) Calorie recommendations for obese individuals (p.7)
3) The 23 types of sugar (many hidden!) to avoid (p. 9)
4) The 20 whole-grain sources to fuel your fat loss program (p9)
5) Over 60 fruits and vegetables that should be added to your diet
(p. 10)
6) The 16 protein sources you should select most often (p. 13)
7) Shocking trans-fat content of 18 common foods - find out which food is the deadliest in terms of fat content (p. 16)
8] The 9 Fat Sources you should select most often (p. 17)
9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)
10) The TT Nutrition Plan for Men (p. 19)
11) The TT Nutrition Plan for Women (p. 23)
12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)
Try Turbulence Training today:
=> Click Here
What's Lifestyle Got To Do With It?
01/30/10 11:00
It may happen when you're looking in the mirror or standing on the scale.
Your first thought is to go on a 'diet' but as quickly as that enters your mind the ghosts of a hundred diets past return...along with all the frustration.
Then you wonder, why bother?
The weight will come back, as it always has. Then you'll be back in front of the mirror as discouraged as ever.
The answer is not to go on another diet.
The answer is to change your lifestyle.
You've heard this before, and it makes sense, right? So why haven't you done it?
Your Lifestyle Obstacles. Most people resist changing their lifestyle for two reasons.
1. Change is scary. Whether you realize it or not, your life is in a constant state of change. Though you cling to the familiar, it's a futile struggle. Change always wins.
The most consistent thing in life is change. Since you'll never escape it, you might as well channel it. It's time to make the change in your life purposeful and positive.
2. Lifestyle misconception. How many times have you heard the term 'healthy lifestyle' only to picture a health nut with celery sticks in one hand and tofu in the other? The truth is that most people think that changing their lifestyle will be an extreme and unpleasant experience - and that's not true.
Improving your lifestyle does not mean swearing off chocolate or living in the gym. You don't have to eat wheat germ for lunch and you can still enjoy a nice plate of pasta. The key is moderation.
Making the Change. It's time to lose your 'all or nothing' mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:
- What You Eat. Let's face it, most of the foods you eat aren't the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).The solution to cleaning up your daily diet is NOT to go back on a 'diet'. In fact, I never want you to go on a 'diet' again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.
Here are some practical examples:
o Choose salad over chips or fries
o Don't add butter to your food
o Eat fresh produce with every meal
o Purchase fat free dairy productsM
o Limit desserts to one or two per week
o Cut out mindless snacking
o Drink water, not soda
I don't expect you to eat a perfect diet every day of the week - that'd be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.
- What You Do. Exercise is a huge component to a healthy lifestyle, and quite frankly you're not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don't disregard the importance and power of a good workout.Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution - my training programs were created for busy people just like you who only have so much time to dedicate to exercise.
I understand how hard it is to find the motivation to stay consistent and to push yourself.
Here are simple ways to move more:
o Watch less TV
o Stretch stiff muscles every day
o Play at the park with the kids
o Go for a jog
o Do some pushups every morning
While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.
Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor - make a majority of your choices health conscious.
So the next time you're in front of the mirror you won't worry about your weight.
You'll relish it.
Kristy Lee Wilson AS, CPT, PES
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The Missing Link for Motivation
01/28/10 10:19
Most of us set goals and work hard only to find our motivation fizzle out after a couple of weeks. But there are little tricks that will help you harness the power of your mind and propel you toward achieving your goal.
The Two Motivators
When you boil it down, you're motivated by two simple things:
1. To avoid pain (fear of failure)
2. To gain pleasure (promise of reward)
You are naturally geared toward one of these motivators. To figure out which, think of the last time you accomplished a task and then ask yourself the following: While doing the task were you thinking about what would happen if you failed to finish, or were you thinking about what you would gain when you finished?
Take note as to which motivator works for you - fear of failure, or promise of reward.
Set Your Goal: The first step towards unstoppable motivation is to determine your goal. You know you're unhappy with your body, but what exactly do you want to change? Why is it important to you?
Perhaps you can relate to one of the following goals:
* You need to lose weight for your health. Your doctor scared you straight or maybe you've had a recent health problem that landed you in the hospital. Your goal is to move away from the pain of sickness.
* You want to look and feel incredible. You've always wanted to feel vibrant and attractive. The idea of having more energy really excites you. Your goal is to move toward the pleasure and reward of a fit body.
* You're worried about your kids. They don't eat enough vegetables, they drink more soda pop than water and they play video games constantly. You have decided to model a healthier lifestyle and to encourage your kids to participate. Your goal is to move away from the risks of a sedentary lifestyle and to propel your kids toward a healthy future.
Train Your Mind for Weight Loss:
With your clear and important goal in mind, let's take a few minutes to train your mind to achieve it. You know that weight loss comes as a result of eating right and regular challenging exercise, so let's use your mind to conquer both.
Eating Right: Use this exercise to distance yourself from the self-sabotaging foods you really wish you didn't eat, and to naturally begin selecting healthy foods.
Take a moment to review your current eating habits. Identify the foods that you should stop eating (hint: sweets, anything fried, refined carbohydrates, sugary drinks). Identify the worst food that you eat regularly but know you shouldn't.
Now imagine the healthy foods that you should eat (hint: vegetables, fruits, whole grains, lean protein). Identify the healthiest food that you know you should eat regularly.
Now with the image of these two foods in mind, find a quiet place and do the following exercise (seriously this stuff works):
* Draw up the image of your unhealthy food item. This image will likely be quite vivid, with smell, taste and bright color. In your mind, fade this picture to black and white and distance the image until it is dull, fuzzy and remote.
* Draw up the image of your healthy food item. This image will likely be fuzzy and faded. In your mind, bring this picture to life with smell, taste, sound and bright color.
Regular Exercise: This technique can be applied in a way that encourages you to crave exercise rather than avoid it.
Take a moment to imagine how you feel after a great workout (notice the emphasis on the word after). Remember the physical satisfaction as well as the sweet feeling of accomplishment.
Now bring to your mind the aspects of exercise that you dislike. What is your biggest reason for avoiding exercise? Are you too tired? Do you not have enough time? Is physical exertion too much of a hassle? Pinpoint your greatest complaint about exercise.
Now with the image of these two aspects of exercise in mind, find a quiet place and do the following exercise:
* Draw up the image of your exercise complaint. The image is likely to be clear and accompanied by the sounds, smells and sensations. In your mind, fade this picture to black and white and distance the image until it is dull, fuzzy and remote.
* Draw up the image of the wonderful feeling you have after accomplishing a great workout. Magnify this image in your mind. Fixate on how you feel physically, mentally and emotionally. View the experience in bright colors and add a sound track of inspirational music.
Why It Works
If this was your first experience with training your mind (also called Neuro-Linguistic Programming, or NLP) it may have felt a little odd. Many of the world's top achievers regularly use techniques like these to accomplish astounding goals.
The techniques above work because they train your mind to bring your behavior in line with your values. Think about it, you value health, you desire to be fit and attractive and you want to instill healthy habits in your kids.
These techniques encourage you to avoid self-sabotage and to make choices that line up with what you truly value.
Kristy Lee Wilson AS, CPT, PES
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Small Changes Make A Big Difference!
01/24/10 12:12
I’m not talking about a couple pounds either – I’m talking about 20 or more pounds of extra fat that you’d like to see disappear.
I’ve come to notice a trend. Most people psyche themselves out before they ever start losing the weight. It’s as if the enormity of their goal simply puts them into shut down mode, and they give up on the idea entirely.
Has this ever happened to you? You try out a diet or exercise plan for a week or so, and then you get frustrated when your body looks the same as before. So you give up.
Weight loss isn’t a speedy thing. It takes time to gain weight – many people put on weight for years and then expect to lose it in a few weeks or months. It doesn’t work that way.
So instead of pressuring yourself into losing 50 pounds in two months, how about sticking with a realistic, proven way for long term weight loss: Small changes to your lifestyle over time will make the difference.
In practical terms, make it your goal to drop one pound a week.
Now, this may not seem like that much, but if you did this consistently for one year it would result in 50 lbs lost. All it takes are small changes in your daily lifestyle. Let’s break the process down…
How to shed a pound a week: Burn 3500 extra calories.
It really is that simple. Try the following three steps:
* Record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. You need to burn an additional 3500 calories on top of your normal weekly exercise. If you don’t currently exercise, then this step is really easy for you, a simple blank page will do.
* Record your normal weekly food intake – this may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day. In your quest for dropping inches you shouldn’t exceed your normal daily caloric intake – you should, rather, work at slowly decreasing that number. Remember, we are going for a 3500 calorie deficit each week – this can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).
* Chart the difference - now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections. Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see your progress written down on paper.
Remember, if you burn up 500 calories a day you will drop a pound in a week. Here are some practical ways to lose calories:
If you normally…
- Drink regular soda pop
- Eat a snack from a vending machine
- Hit the snooze button in the AM
- Skip your workout
Do this instead…
- Drink water (160 calories lost)
- Enjoy an apple (180 calories lost)
- Jog for 30 minutes before work (150 calories lost)
- See me for an invigorating workout (changes your life!)
Weight loss doesn’t have to be allusive. Make small changes each and every day toward a healthier, fitter you. Remember that small changes make a big difference.
I’m always available to help – contact me to get started changing your life today!
Kristy Lee Wilson AS, CPT, PES