Warm-up Circuit – 2 rounds – Spend 15 seconds on each exercise.
1) Jumping Jacks
2) Bodyweight Squat
3) Pushups
4) Mountain Climbers
5) Prisoner Forward Lunges
6) Stickups

Strength Superset

1A) Toughest pushup for 30 seconds
1B) Toughest single leg exercise for 30 seconds per side
- Rest 1 minute before repeating this superset

Water break – 2 minutes

Conditioning Circuit – 20 seconds per exercise
1) Prisoner Squat
2) Pushup Plank
3) 1-leg hip extension
4) Close-grip pushup
5) Side Plank
- Rest 1 minute before repeating this circuit

Water break – 2 minutes

Final Circuit – 20 seconds per exercise
1) Split Squat
2) T-pushup
3) Prone Stick-ups
4) 1-Leg Deadlift
5) Squat thrusts
- Rest 1 minute before repeating this circuit

Water break – 2 minutes

Stretching Circuit – 20 seconds per stretch
1) Hip Flexor Stretch
2) Glute Stretch
3) Chest Stretch
4) Hamstring Stretch
5) Shoulder Stretch
- Rest 1 minute before repeating this stretching circuit

Done!

So much fun, and no equipment needed. You can do this at home, at the park, in your office (we won’t tell!), and even in a hotel room
at a hotel – it no longer matters how bad the hotel gym is!

For more amazing Turbulence Training workouts, visit this website:

=> http://weightlossattack.com/tt-bootcamp-workouts.php

Enjoy,
Matthew Parker

Fat will be lost in whichever weight loss plan where the calorific consumption|intake] is less than expenditure.  However be aware of these ‘crash’ diets, because you will also reduce muscle mass aswell as fat.  It’s generally expected that the typical body will expect to lose up to two lbs per week.  If more than two pounds is lost, then it will most likely be muscle mass that will be lost.

Crash dieting slows down the metabolism when discovering how to lose fat.  If your daily consumption is reduced dramatically, your body’s basic survival instincts kick in and reduce your metabolism.  In this mode, the metabolic rate slows to conserve energy and therefore the speed at which weight is lost is slowed.  Thus, Therefore, ultimately burning less fat using “crash” methods. 

You will also begin to see your body decrease muscle mass.  Muscle burns calories and the more muscle, the more calories are burned.  Crash dieting therefore, provides the double whammy of a reduction in metabolic fat and a drop in fat burning muscle tissue.  Dieters who employ these ‘Crash’ diets always put on the fat quite fast after decreasing  it.  Losing weight over time is the most reliable long-term fat plan there is.

So how to lose fat efficiently requires a consistent decrease in calorie consumption, which would sustain muscle mass, only burn fat and ensure you maintain your weight loss objectives for longer.  There are loads of high protein diets around and recommended by loads of people, so watch out.  So be aware of any new fad diets that offer low carb diets as the way forward.

However the fact remains that there are central foods which must be incorporated into all diets to ensure fat loss, that also allows for living a healthier and longer life.  It goes without saying, that any weight loss strategies must include a proper diet.  It’s been said over and over again, you are what you eat.

Proper nutrition and exercise are the two core components of how to lose weight without fat burning pills.  They are easy to understand, and needs to be included in a healthy lifestyle to begin with.  Proper nutrtion and regular exercise are your best methods in helping you to learn how to lose weight without weight loss pills, and to keep it off.  Fat burning pills suppress your hunger, but only to deliver a short-term weight loss result.  It is right to say that eating less calories, will help you lose weight, but it has to be proper nutrition and become part of our daily lives.  It is important that you consume food with plenty of nutrients, fiber and vitamins, which your body requires to function properly, and remain healthy, and will be important in getting the results you need.

Working out is also an essential component of how to lose weight without pills.  So, if you lose fat from taking a weight loss supplements, you will not increase the muscle definition that your body wants to work properly.  You must include cardio and weight training around 3 to 4 times weekly. This will allow you to achieve your target goal much quicker, and you will feel the benefits, as you decrease the weight.

By: Craig Ballantyne, CSCS, MS
=> Turbulence Training

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:
=> Turbulence Training

Ensure you put serious thought into your plan for losing fat quickly. Good diet and exercise are necessary components of any weight loss plan. Therefore, to lose weight fast and make sure it stays off, you need to consume healthy food and include regular workouts into your daily and weekly routines. Without those two important parts, even the best fat loss strategy will ultimately result in failure. You could try something to give you a kick start, if, for example, you require to lose weight for a special occasion. One definate way to get started is to carry out a body detox process, which will get you on your way to lose weight fast, but it is necessary that you continue with proper healthy eating and exercise.

It is difficult for many of us to incorporate proper diet and good exercise into their daily plans, but to have success in dropping the fat off, it is a necessity to turn it into a lifestyle change. So start immediatley and concentrate on your strategy. If you are currently incorporating both into healthy living, then you have to to step up your endeavors. Even though, you might not lose weight fast, but you should lose fat that will remain off for a long time. Even though we all wish to lose weight faster than our hard work may allow us to, it’s really crucial not to forget that it took time to add the fat on to begin with. But don’t fret, if you focus on doing things right, you will reduce the weight and it will remian off for a long time.

Focusing on specific exercise routines will allow you to see how to lose belly fat faster, if you you really want to get rid of belly fat.  Be mindful that you can’t spot train, i.e. use workouts that only focus on stomach fat, but you can try exercises that will tone up the area, while losing overall body fat through other workouts.  Include good quality effective abdominal exercises into your workout routine, as it won’t be long before you see how to lose belly fat and develop your 6-pack.  You should also include core workouts (e.g. yoga or Pilates) that ensure your stomach muscles to be used extensively, and you will feel your stomach firm up and get stronger quite quickly.  You also want to incorporate specific exercises that will focus on the belly fat, such as sit ups, crunches, and any move that will put the stress on the area.

Of course we should also discuss other methods of how to lose belly fat, which comes down to your diet.  Your food should include lots of fresh fruits and vegetables, which are plentiful in vitamins and minerals.  There can also be a hugh focus on specific beverages, such as water and green tea, these will flush out your system and really slim down the abdominal fat.  You should to concentrate on the foods that you should not be consuming either.  Reduce fatty foods intake, avoid processed food and definitely no fast foods, and any food with a bad nutritional value.  You can also bet that if you cut out on the alcohol, that alone will strip down the abdominal fat quite nicely.

So concentrating on diet and exercise is the best method of determining how to lose belly fat.  The best way of how to lose belly fat is to bump up your workouts intensity which uses the core muslces. This will help strengthen and add in muscle which will replace the fat.  There are some excellent thermal fat burners available today, but there are loads of them and you don’t really require them if you concentrate a good diet and your exercise.  However if you would like to use, please discuss with you doctor, who will help determine the correct one for you.  Don’t forget to make your diet better, concentrate on your workouts and the stomach area will tighten and strengthen quite fast.

A common component of ‘wonder’ diets is ignoring food nutritional facts and substituting good food with variouos other substance(s). Some diets consider that they will provide you all the nutrition you need in a bottle. This is just not true. Your body requires food to convert the vitamins and minerals and provides vital biological functions. Sure they may try to supercharge their product with loads of vitamins, but the majority are not taken in and get flushed down the drain. Stay with good fresh fruit and veg.

Daily Nutirtional Requirement

If you decide to lose weight it will mean a reduction in caloric intake to lose fat, but you are able to do this and stick to food nutritional facts at the same time.  If any diet suggests you consume less than one thousand calories every day shouldn’t be entered into.  Most adults ought to eat in the region of 1500 and 2000 calories each day.  Losing weight like this ensures you will get the calories you need to get through the day, but you will get the necessary vitamins and minerals to maintain good health.  Remember that this includes a supplemental exercise as well.  Ensure to keep to you daily calorie requirements.

Unrealistic Objectives

It is easy to tell those that pay no heed to food nutritional facts when they set objectives that are by far, short sighted.  Any diet must be taken over a long period of time and be sustainable. However diet that severely cuts down or eliminates your food habits will be highly detrimental to well-being.  This type of program will not provide you with your nutritional needs and should be discontinued immediately.   If it is unable to supply for good health it is neither here nor there that it creates fat loss either.  A small reduction in calories plus an exercise program is more realistic for long term results.

Plenty of Food Varierty

One of the most crucial food nutritional facts, is the necessity of consuming from the full food spectrum.  A healthy diet ought to meet your daily needs of vitamins and minerals no matter what. Ignopring this is to play roulette with your health.  It should be obvious that eating foods from a  reduced focus can’t provide you with the necessary vitamins and minerals.  Reducing on some sugary snacks and such, is necessary but you can easily handle that just fine.  Forcing your body to starve and deplete its nutritional requirement is a dangerous course to take just to lose weight.

Be Warned

There are a lot of diets out there and alot of them ignore food nutritional facts to try to sell products.  If they are ignored they will come with consequences.  One of the best things you can do is become educated about food, the day to day needs and wher to get them.  There is still no better guide to weight loss and nutritional eating than the food pyramid.  The term buyer-beware means it is up to you to do your checkups before you buy the product.

Very Low Calorie Counts
Certainly it is no secret to the fly-by-night diets that if you ignore food nutritional facts and starve the body of food it will lose weight. Unfortunately the consequences can be grave. Any diet that recommends you eat less then 1000 calories per day should not be taken seriously. If you do it can lead to some very real health problems that will be harder to overcome then losing a few pounds. The reduction of 10-20% of daily calories is recommended and this will lead to about 2-3 pounds of weight loss per week. Keep in mind that this includes a supplemental exercise as well.

Expectations Unrealistic
The fly-by-night guys don’t hide the fact they ignore nutritional facts because they know people are going to use their product for a short period of time. There is not sustainability factor with these diets. Problem is the expectations are not realistic. Take the liquid protein diet for example, the longer you use this diet the more damage you do to your liver. If it can’t provide for good health it shouldn’t matter that it produces weight loss either. A modest cut in calories coupled with an exercise program is more realistic for long term results.

Low Nutritional Value
Diets that recommend foods with low nutritional value ignore nutritional facts. Usually it is because the salesperson wants to sell you the food items. A healthy diet should meet your daily requirements of vitamins and minerals no matter what. To ignore this is to play roulette with your health. A broad spectrum of fresh fruits, vegetables and lean meats can help to shed pounds safely and consistently. Cutting back on some naughty snack and the lack is going to be necessary but you can handle that just fine. If you plan you diet properly you can work in some goodies now and then.

Buyer Beware
It is important to give food nutritional facts top priority when it comes to eating and dieting. Make sure you don’t get ahead of yourself and forget to consider the food facts for yourself as well. It is better if you lose weight slowly and while you meet your everyday nutritional requirements. Losing too fast or with some chemical laced product is not the way to do it. The term buyer-beware means you are responsible for doing your homework before you buy the product. Make sure you have done your homework because your health may depend on it.