A bodyweight movement warmup (5 minutes)
Turbulence Training Strength Training Supersets (20 minutes)
Turbulence Training Interval Training (20 minutes)
Done only 3 times per week, these 45 minute workouts still burn plenty of calories
during training (300-400 calories), but the workouts also boost your metabolism
for hours and hours (some research suggests up to a day and a half!), therefore
burning far more NET calories AND fat than slow, mind-numbing cardio.
All you really need are some short intense training sessions to boost your metabolism
and sculpt your body. And then you really just have to trust your nutrition to strip
the fat.
Look at it this way...imagine you are carving an ice sculpture out of a block of
ice. Your nutrition would be responsible for lopping off the big chunks to get down
to only the amount of ice you need...and the Turbulence Training workouts would
be responsible for chiseling in the details of your final sculpture.
As no matter how much confusing information there is about exercise, the debate
over the best way to eat for fat loss is always much more ridiculous.
(That's why I went to a credible and sensible source - Dr. Chris Mohr, Ph.D. - for
the TT Fat Loss Nutrition Guidelines.)
As far as dieting misconceptions go, I think too many nutritionists are trading
political correctness for results. In my opinion, PC diets don't work.
Take a look at the American Diabetes Association...they still make room for sugar
in a diabetic's diet - because they don't want to deprive anyone of sugar.
Well that's not going to work. You have to make sacrifices. You have to stick to
at least a 90% nutrition compliance if you want big-time results.
You can't go with the political correct approach of "having a little bit of
your favorite foods everyday so that you don't deprive yourself".
Think about the person that has your dream body - whether it's a cover model, your
neighbor, a TV star, or the fittest person down at your gym. Do you think they haven't
made sacrifices? Of course they have. They've done the work to get their reward.
Now its your turn!
You have to get strict and stick to whole, natural foods (fruits, vegetables, meat,
fish, and nuts) if you want to succeed.
You need to accept that every action has consequences...
If you want to live a lifestyle where you don't deprive yourself of daily treats,
that's fine. But realize the consequence of this action will be that you will always
remain a few pounds of fat away from your goal.
According to your actions, you value your treats higher than you value your fat
loss success.
But if you place your desire for fat loss success above your desire to eat junk,
than the consequences will be that you will reach your body composition goals. It's
that simple. We all get what we deserve and unless someone is holding a fork to
your mouth, you are responsible for your own success.
And my last "non-PC" tip on dieting...almost all the people that tell
me they are eating very well are lying to themselves and to me - as I mentioned
before based on my client feedback experiences.
So do what Dr. John Berardi calls a compliance grid. Take a piece of paper and make
a 6x7 grid (6 meals over 7 days). Then check off each time you eat according to
plan and mark an "X" for each time you miss your goals.
Realize that you only have 4 mistake meals for an entire week if you want to stick
to the 90% compliance.
Most of the time this is a bucket-of-cold-water-to-the-face wake up call to people.
They quickly realize their nutrition compliance is much closer to 75% than 90%...and
that explains why they aren't getting anywhere.
So the bottom line for fat loss:
1) Nutrition is where the hard work really is for fat loss.
2) The workouts don't have to be super-long to get fat loss results. You just need
short, intense, and efficient. And that's what my workouts are all about. Nothing
fancy, no rocket science, just FUN workouts that are over quickly...and who wouldn't
want that considering today's busy lifestyles.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training