http://www.articletrader.com/ Articles at ArticleTrader en-us http://www.articletrader.com/health/fitness/belly-fat-hates-fat-burning-workouts.html http://www.articletrader.com/health/fitness/belly-fat-hates-fat-burning-workouts.html Sun, 23 Sep 2007 00:00:00 -0500
Well, I'm thinking about sticking around another year if you don't mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.

So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"?

Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol' brain up there thinks it's doing "a real fat burning workout", but it's never enough to melt me outta here.

Another thing, keep listening to those experts who say strength training doesn't burn body fat. Since research shows they're wrong, if you added strength training to your program, you'd practically need to throw me a going away party!

After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here!

But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbells. Otherwise we wouldn't have been able to celebrate another summer together this year.

Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn't wait to get to the beach to show off your body, not like these days.

Nope, stay in the shade and keep the cover-up clothes on, that's the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you're sitting in the shade avoiding all the fun down on the beach.

Well, it sure was good catching up with you. I'm sure we'll be in touch more often, as long as you stay away from that Turbulence Training workout routine.

Brings a tear to my eye whenever I even think about that workout program and all the belly fat it's burned. Heck, it's fried more belly fat than a frying pan.

So again, if you want to keep your dear old belly around for another year and another summer, don't use Turbulence Training - otherwise, its all over pal, and you'll never see me again.

Your friend and spare tire,

Belly Fat

PS - Seriously, don't go near that Turbulence Training program unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the highway.

It will be a sad farewell, and you'd be stuck with ripped abs, gorgeous glutes, and toned arms, and you know how much attention those guys get from the opposite sex. Who needs it, I say.

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Craig Ballantyne writes for Men's Health, Men's Fitness,and other magazines, showing you how to burn fat fast with his trademarked Turbulence Training belly fat burning workouts 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

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/science-of-building-muscle-and-burning-fat.html http://www.articletrader.com/health/fitness/science-of-building-muscle-and-burning-fat.html Sun, 23 Sep 2007 00:00:00 -0500
This workout program works for both fat loss and muscle building. There are only two things that change. One, is your nutrition. And two, is when, if, and how you do cardio. If you want to lose fat, do interval training. If you want to gain muscle, don't do too much interval training.

As for sets and reps, keep it to 2-3 sets of 8-12 reps. And don't worry too much about what people call Time Under Tension.

The term "Time-under-tension" (TUT) is really hot in the bodybuilding, athletic consulting, and fitness industries. It refers to the amount of time per rep (or set, or exercise, or workout) that the muscle is under tension. For example, if an athlete takes 4 seconds to perform a biceps curl, it is said that the TUT was 4 seconds. If someone performs 100 repetitions, then the workout TUT was 6 minutes and 40 seconds.

Many people want to know, "What is the best TUT for growth?"

A really good question, but unfortunately, you will not find any peer-reviewed research on the optimal time under tension. All TUT claims are merely anecdotal and have simply been promoted by popular strength coaches, leading to this belief. At present, no one, not even the most experienced exercise physiologist truly can prove what is the optimal TUT for growth, let alone prove the exact mechanism that controls muscle hypertrophy. Is it training to failure, an optimal TUT, an optimal resistance, or a specific number of reps that gives you the greatest muscle growth from training?

Unfortunately, none of the TUT schemes, nor any other bodybuilding method, has been proven to be more effective than others in a research setting. Muscle growth is merely an adaptation to the correct intensity and volume of work. Your muscle responds to the demand (training) by adapting (growing) so that the next time you ask your muscle to lift that same weight, it will have an easier time doing so. Almost all programs will work, and that is why anyone and everyone can write training articles, provided it has some common sense behind.

However, having said all that, strength coaches, bodybuilders, and researchers are obviously on the right track with TUT philosophies. Muscle tension is undoubtedly one of the most important factors in muscle growth. After all, if you train too lightly and with too many reps, your body will adapt by increasing endurance properties...and muscle growth may actually be the last thing your body will do in preparation for the next training session. Basically, this is why endurance exercise doesn't cause growth. Muscle doesn't need to get bigger to have better endurance.

Using extremely heavy weights that allow only 1-2 repetitions per set or performing a few explosive repetitions may not provide enough tension for muscle growth. Therefore, if muscle mass is your goal, sets lasting only 5-10 seconds are probably not going to be optimal for gains. On the other hand, you don't want to go too light, because performing 100 reps with the 5 lb dumbbells is not likely to prove effective either, even though this represents a huge TUT.

DO YOUR MUSCLES EVEN DIFFERENTIATE BETWEEN TUT & REPS?

The answer is probably no, your muscles don't distinguish between time under tension or the number of reps. Muscles simply respond to the demands imposed on the body. If the exercise demands the muscle to grow bigger in preparation for the next session, then that is what will happen, regardless of exercise choice.

The fact is that a lot of guys go in the gym, lift hard, and get big without giving the slightest thought to TUT. General recommendations for "hypertrophy training" are 8-12 reps per set, with multiple sets per exercise, and multiple exercises per body part. The debate over the best training program is endless. What is the optimal training frequency? How often should you train a body part?

The number of training questions is infinite, as the precise knowledge is limited, despite the success of top-level bodybuilders and athletes. The lack of uncertainty regarding TUT and almost all training parameters gives good anecdotal evidence that people should constantly be varying their programs (after 3-4 weeks or when gains begin to slow down or disappear). Don't get hung up on one specific TUT. You can get growth on sets shorter and longer than just one specific time period.

So, there are no scientific conclusions, only theories. You are better off seeking research that shows significant muscle growth with a certain number of reps, and then extrapolate a TUT...because you will find very little, if any, science that controls the speed of repetition. However, even repetition data is scarce.

On a related note, you must remember not to look at TUT as an isolated factor in growth...You can train in the perfect rep range with the perfect intensity, but if you neglect adequate nutrition (i.e. a calorie surplus), then you can forget about growing. In contrast, if you eat 5000kcal a day, you will grow no matter how you train. Same with rest...you shouldn't neglect it.

In closing, think of muscle growth this way...does the construction worker worry about "Time under tension"? NO! He simply carries as many bricks as he can handle. Then next week, after he has grown bigger and stronger, he carries more bricks...week in and week out...plus he eats big. According to Men's Health consultant Michael Mejia, "The bottom line is that there is TONS of great information out there, but often we make this stuff out to be rocket science when it really isn't."

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Craig Ballantyne writes for Men's Health, Men's Fitness,and other magazines, showing you how to burn fat fast with his trademarked Turbulence Training home gym muscle building workouts 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

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/how-to-do-a-chinup.html http://www.articletrader.com/health/fitness/how-to-do-a-chinup.html Sat, 22 Sep 2007 00:00:00 -0500
The athletes I've worked with would be faster and more agile from being stronger. The fitness competitors would be able to do their routines with less effort, or challenge themselves to even more daring moves. Moms and dads would be able to lift the groceries and children with greater ease and less risk of injury from lifting in awkward positions.

And people looking to lose fat would have better results if they were stronger. That's right, strength training will only help your fat loss, and never hinder it.

We could talk about strength training all day long, but let's focus on Chin-ups.

So here's a 3-step progression for chin-ups.

i) Kneeling Reverse-grip Pulldowns
Yes, start with pulldowns. Keep your body upright. Abs braced. Use an underhand grip and pull the bar to your chest.

ii) Assisted Smith Machine Chin-ups
Set the smith machine bar at the top height. Grab it with an underhand grip. Keep your feet on the ground and bend your knees so that you squat down until your arms are at full extension (essentially you'll be crouching).

At this point, you'll pull with all your strength to pull your chest to the bar. Use your legs to push up as needed. Try not to use them too much. But it gives you all the force you need to do these "assisted chinups".

iii) Eccentric Chinups
Whatever set up you use, be careful, okay? Get a boost up to the top position of a chinup. Slowly lower yourself to the full extension position, taking 5 seconds to do so. Do 3 repetitions. Do 1 set in the first workout. In the next 2 workouts, add 1 set so you work up to 3 sets of 3 reps.

In addition, in each workout, add 1 more second to each repetition until you are finally lowering your body under control for 10 seconds.

By this point, you should be able to complete a full chinup, from a dead hang, pulling your body up to the bar.

(you can use the same progression for overhand grip pullups as well - but they are a harder exercise)

You can do it!

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Craig Ballantyne writes for Men's Health, Men's Fitness,and other magazines, showing you how to burn fat fast with his trademarked Turbulence Training muscle building workouts 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

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/3-scary-fat-loss-mistakes.html http://www.articletrader.com/health/fitness/3-scary-fat-loss-mistakes.html Fri, 21 Sep 2007 00:00:00 -0500
Are you frustrated by a lack of weight loss results?

Are you spending too much time in the gym during your workouts and not getting the fat loss you deserve?

It drives me crazy to hear about people working really hard but getting no results.

But I see people in the gym everyday that are doing the same workout and getting nowhere.

You can see the look of frustration and the dread of even doing the workout in their eyes.

I hope this doesn't describe you and your fat loss situation. If it does, let's take a look at some of the best fat loss tips and workout solutions to get you back on the fat loss track.

1. CB's Top 3 Training Tips for Fat Loss

i) Train with intensity. Yes it takes a lot of effort to do 45 minutes of cardio, but that is low-intensity exercise (since you can do it for 45 minutes straight). Instead, you have to increase the intensity of your efforts.

That means the following...

ii) Don't rely on slow, steady, long workouts of cardio. Use intervals instead.

iii) Don't use high reps for fat loss. Use low reps instead.

You want to increase the intensity of your training to put "metabolic turbulence" on your muscles.

So you need to use moderately heavy weights or advanced bodyweight exercises and interval training to apply this metabolic disturbance and elicit a significant increase in post-exercise energy expenditure.

However, no matter how well you adhere to these training tips, you will not succeed without getting serious about your nutrition. Of course, that's why I go to Dr. Chris Mohr for professional fat loss nutrition guidance.

With the right training intensity and nutrition, you will "get your hormones in order". Eating poorly can decrease testosterone (in males) and increase insulin in both men and women. This will cause fat storage. At the same time, too much cardio and stress can increase cortisol.

If you have high cortisol levels, increased insulin, and lower than normal testosterone, you are in big trouble when it comes to having a good body.

You need to improve your hormone levels to stimulate fat loss. In fact, I think that even Pilates & Yoga can help you lose fat when combined with good nutrition - because these exercise techniques may be able to reduce stress and could bring those hormone levels back to normal.

But for the fastest, guaranteed methods of fat loss, my weapon of choice is the more intense interval training and resistance training in the Turbulence Training program.

Bottom line: While cardio is focused on breaking down the body, strength training, yoga, and Pilates all focus on building the body. Stick with body-builders.

2. The 3 Biggest Fat Loss Workout Mistakes

i) Using only long slow cardio. There is definitely mixed research support for long, slow cardio. Most studies will show you two things:

a) Doing only aerobic training (without proper nutrition) will get you only a small amount of weight loss - even over very long periods of time.

b) Proper nutrition plus cardio will help you lose weight, but you will also lose lean body mass - and you won't end up with the body you want (or deserve).

Plus, long, slow cardio just takes too much time up from your schedule. Stick to interval training instead. You will get better results in half the time.

ii) The second mistake is sticking with the same program too long.

In most gyms, everyday is Groundhog Day (just like the movie).

You'll see the same men and women doing the exact workout that they did 2 days. I see men and women using the exact same weight circuit as they did literally the day before, using the same weight, the same crappy form, and showing the same lack of interest.

These people are much better off doing fewer workouts following a structured plan of increased intensity. Don't trade quality for quantity.

iii) The 3rd mistake...Doing high rep-low weight isolation exercises.

Exercises such as triceps kickbacks, concentration curls, side raises, and ab crunches are almost a complete waste of time.

The men and women that use isolation exercises will not make any improvements. Unfortunately, this is the approach taken by a lot of people in the gym.

But if you learn that more intense workouts, and more intense cardio methods like intervals are the key, then you'll continue to lose fat and weight. So don't make these fat loss mistakes in your fat burning program!

--
Craig Ballantyne writes for Men's Health, Men's Fitness,and other magazines, showing you how to burn fat fast with his trademarked Turbulence Training fat burning workouts 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

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/5-fat-burning-tips-for-fast-fat-loss-in-less-workout.html http://www.articletrader.com/health/fitness/5-fat-burning-tips-for-fast-fat-loss-in-less-workout.html Thu, 20 Sep 2007 00:00:00 -0500
With the Turbulence Training reports and the following article you can avoid gaining holiday fat while doing the impossible: Losing fat and gaining muscle over the holiday season.

Since one of our least favorite holiday traditions is trying to find room for exercise in a busy schedule, here are 6 tips on how to continue to improve your body over the party season while getting a head start on your New Year’s fitness resolutions.

Step 1 – Train efficiently

Strength training is a very efficient type of exercise, giving you many benefits with a small amount of exercise. During the holiday season, you might be able to get the same benefits by reducing the number of sets per exercise in your workout from 3 to 1. That will help you maintain muscle and strength while significantly reducing your training time.

Interval training is another economical form of exercise. Rather than following up your strength training with 45 minutes on the treadmill, you can get the same (or better!) fat burning results from a much shorter period (20 minutes) of interval training.

Step 2 – Cut the junk

Men’s Fitness Training Adviser Alwyn Cosgrove suggests that we ask ourselves, "Will this help me or not? Is this a positive step or not?" So unless you can justify doing 3 exercises for triceps, then cut the junk from your workout and focus on efficient exercises only.

Step 3 – Warm-up as a workout

You don’t need to spend 10 minutes on the treadmill before you strength train. Instead, you need to prepare specifically for what you are about to do. If your walk to the gym is more than a couple of minutes, you can go right into specific warm-up sets for your strength training exercises.

Step 4 – Whole body vs. split routines

Don’t be a slave to doing chest and arms on Mondays. This eliminates any excuse to skip workouts when you deviate from your “weekly” schedule. Plan your holiday workouts to train either your entire body in one session or alternate between upper body and lower body workouts.

Step 5 – Train your abs with every exercise

The 15 minutes of sit-ups you do each day is a waste of time and is damaging to your lower back. Instead of wasting away on the floor, approach every exercise as an abdominal exercise. Brace your abs (like someone was about to punch you in the stomach) and never let your low back “round”. This body posture is especially important for exercises such as the abdominal plank, squats, push-ups, and all standing exercises.

Step 6 – Plan your workouts

In the spirit of the holidays, I’ve given you a lot of tips to improve your workout efficiency. Now the most important part is up to you to put them into action. So don’t go into the gym without a clue and end up on the cardio machine for an hour because you didn’t know where to start.

Each Turbulence Training workout follows an efficient and effective template to get in and out of the gym in under an hour. You can also choose to do a weights-only or intervals-only workout, therefore cutting even more time off of your trip to the gym.

Turbulence Training Template

5 minutes - 2 warm-up sets for key weight training exercises

15 minutes - Weights

20 minutes - Intervals

5 minutes - Stretch (tight muscles only)

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Craig Ballantyne writes for Men's Health, Men's Fitness,and other magazines, showing you how to burn fat fast with his trademarked Turbulence Training fast fat burning workouts 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

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/turbulence-training-review.html http://www.articletrader.com/health/fitness/turbulence-training-review.html Thu, 20 Sep 2007 00:00:00 -0500
Let's take a look at this claim, and see if it really measures up!

Before we get to the program, let's take a look at the expert behind the workouts. I've come across Craig Ballantyne's name many times in popular fitness magazines such as Men's Health and Men's Fitness, and even in Oxygen and Shape magazines. So the program is clearly put together by a trusted fitness expert.

I've also talked to Craig about his training and education background, and I'll be honest, it was impressive, unlike the trainers with weekend certifications that pop up at large commercial gyms. Craig's experience goes back to the mid-nineties, in both the gym and in the research lab. He's actually led research trials on sport supplements, strength training, and cardiovascular training.

Plus, Craig has been a strength coach and has worked with hundreds of clients in thousands of training sessions. This is a unique, and thorough background, so its not surprising he's come up with a new training system for fat loss.

In fact, Craig's articles are always pretty hard on traditional aerobic cardio workouts. So if you're looking for new ways to spend 30 or 60-minutes doing cardio, then this program is not for you. But if you only have 45 minutes to workout, a couple of times per week, and you have access to only a bench, dumbells, and an exercise ball, then you'll like what Craig has for you here.

Now one of the biggest questions about the program is simply, "What is Turbulence Training?" Well according to Craig, its the combination of resistance training and interval training used to boost your metabolism so that your body burns calories and fat between workouts. He says, "Cardio doesn't boost your metabolism after exercise. Only strength training and interval training do that - while you work, sleep, and eat - your body will be shedding fat."

Fortunately, Craig's unique system of bodyweight exercises, dumbell exercises, and interval training can all be done at home, with minimal equipment (if you are really strong, it might help to have a chinup bar). So again, if you are one of those people who loves machines, or cardio equipment, or marathon workouts, then this program is not for you.

Frankly, I've used the program myself and recommended to many others. Why? Because no one has time for long workouts! That's why. After an eight or ten hour workday, a round-trip commute of 90 minutes, and spending time with my family, I just don't have time to do another 90 minute workout every day of the week.

In fact, I either get up early and do the workout before work, or I do it just before bed. This workout is perfect for busy men and women. But its not the type of routine that is going to turn anyone into a pro bodybuilder. If you want maximum muscle and want to bulk up, try another one of Craig's programs. But the Turbulence Training system is best for burning fat without sacrificing muscle - so you end up lean, defined, chiseled and toned.

And its fun! So many workouts are boring (i.e. long cardio) or repetitive (i.e. doing the same bodybuilding workout over and over again). But Turbulence Training uses a lot of unique (but not fluffy) exercises, including some cool, killer bodyweight moves that will make you more athletic and increase your functional and core strength - again, all with minimal equipment needs.

But, I am even able to recommend this program to friends who are just starting out, because Craig has put together a 6-week introductory program, and a 4-week intermediate program in addition to the 16-week advanced training phase (PLUS, the Turbulence Training program comes with a massive amount of bonus workouts for muscle building, bodyweight only, advanced fat loss, and even a female specific bonus).

But each workout progresses into the next. He's used all of these workouts with hundreds of clients - so they are safe and effective. Sure, you can get other programs that leave you smashed and puking after the first workout, but Turbulence Training is not like that. Soreness doesn't matter, only results matter! And you are in expert hands with Turbulence Training, and Men's Health expert, Craig Ballantyne.

Craig's Turbulence Training also contains a contract -- basically, your pledge to being committed to the program. It also includes an ebook on Nutrition Guidelines from expert, Dr. Chris Mohr, Ph.D., and an extensive Q&A section, a 21-Healthy Habit Building Plan, plus the complete Turbulence Training workouts for beginner, intermediate and advanced level individuals.

All users will benefit from the Turbulence Training MP3 audio where Craig goes over the program, plus you can find every single exercise explained in detail, complete with photos.

Okay, so bottom line. Turbulence Training is NOT....

Long, slow cardio workouts

A machine-based exercise circuit

A bodybuilding program to gain bulk

A workout with lots of time-wasting isolation exercises

A restrictive eating plan

Turbulence Training provides NONE of the above. On the other hand, Turbulence Training is perfect for busy men and women who want to burn fat in the comfort of their own homes without spending a lot of money on equipment or space on exercise machines. Oh, and you'll actually have fun and you won't "dread" these workouts - heck, they will be over before you know it!

If you're in the slightest bit curious, I recommend you look closely at Craig's program. I was very impressed with all of the Turbulence Training workouts, the bonuses, the guarantee, and Craig's expertise. For the money, it's the best deal in the fitness and fat loss industry - so much better than diet pills! And remember...

Craig Ballantyne's Turbulence Training is backed by a 8-week money back guarantee. And this is a real guarantee... if you are not completely satisfied, you will receive your money back, no "ifs," "ands," or "buts." So you really have nothing to lose.

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Craig Ballantyne writes for Men's Health, Men's Fitness,and other magazines, showing you how to burn fat fast with his trademarked Turbulence Training fat loss workouts for men and women 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

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/11-reasons-why-bodyweight-workouts-kick-butt.html http://www.articletrader.com/health/fitness/11-reasons-why-bodyweight-workouts-kick-butt.html Wed, 19 Sep 2007 00:00:00 -0500
1. There is nothing like bodyweight exercises to boost confidence, motivation, and improve your athleticism.

2. Bodyweight workouts can be done anywhere - no equipment needed.

3. Improves your strength and gives you bragging rights for chin-up and push-up challenges.

4. Bodyweight exercises increase strength, endurance and flexibility in your entire body.

5. Bodyweight strength training and interval training help burn fat fast.

6. Helps improve strength in the back of the body - an area totally neglected in most weight programs.

7. A full body workout in 30 minutes or less. It all depends on how fast you want to move through the workout.

8. Great for men and women.

9. You can enjoy the last few weeks of the summer, training outside.

10. It's great if you are in jail, stuck at the office, or the in-laws.

11. As one client said, "This allows a change from the free weight workout and also can be used as a convenience for those traveling or maybe have not purchased a set of weights or machine for home to get an excellent workout."

BONUS TIP!
As another client said, "I think a bodyweight workout would be a great idea especially for when people travel. I don't know about most folks but I just don't have the time or desire to try to find a gym while I'm vacation or traveling for business. I use bands and bodyweight exercises in my hotel room. Since most hotels seem to have a treadmill, I use that for cardio or interval workouts. So, a bodyweight program would be totally portable and leave no room for excuses."

Here's another quickie circuit that will burn calories, again, in the comfort of your own home.

Y-Squat (15 reps)
Close-grip Pushup (12 reps)
Prisoner Forward Lunge (8 reps per side)
Mountain Climber (12 reps per side)
Jumping Jacks (60 reps)

Whew!

Invigorating, and bodysculpting! Bodyweight workouts burn fat and build muscle - fast!

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Craig Ballantyne writes for Men's Health, Men's Fitness,and other magazines, showing you how to burn fat fast with his trademarked Turbulence Training fat loss and bodyweight workouts 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

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/best-time-to-workout-for-fat-loss.html http://www.articletrader.com/health/fitness/best-time-to-workout-for-fat-loss.html Tue, 18 Sep 2007 00:00:00 -0500
Here are some important considerations for determining your workout time:

a) Are you able to train with at a proper intensity or are you tired?

b) Will you be able to eat properly before and after your workout time?

c) Will you stick to your workout program?

d) Will exercising in the morning be hard on your back?

Why do I bring up point “d”?

Dr. Stuart McGill, an expert in low-back disorders, recommends waiting at least an hour after waking up before engaging in any exercise that includes trunk flexion (i.e. traditional ab exercises such as crunches). Overnight, the discs between your vertebrae fill with fluid and are more susceptible to injury in the morning. That’s the reason behind this recommendation.

So don't roll out of bed and start doing sit-ups (not that most people should be doing those anyway – and as you’ll notice in my reports, I don’t include sit-ups in the programs). If you choose to exercise in the morning, you’ll be fine if you pay attention to your form and exercise selection (just as you should no matter when you exercise).

If you have soreness in the lower back, it is also a good idea to avoid bending over early in the morning (use another posture that is more back friendly when putting on your shoes, socks, picking up dumbbells off the floor, etc.). Always use proper lifting posture when training - no matter what time of day.

Basically, the bottom line is that you can still workout in the morning as long as you are extra careful of your back and lifting technique.

--
Craig Ballantyne writes for Men's Health, Men's Fitness,and other magazines, showing you how to burn fat fast with his trademarked Turbulence Training fat loss workouts 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

Source: http://www.articletrader.com ]]> http://www.articletrader.com/business/marketing/7-best-types-of-interval-training.html http://www.articletrader.com/business/marketing/7-best-types-of-interval-training.html Mon, 17 Sep 2007 00:00:00 -0500
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, 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 the mainstream Muscle Media article 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.

1) 15 Second Intervals

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.

2) 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.

3) 30 Second Intervals

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.

4) 45 Second Intervals

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.

5) 60 second intervals

Similar to the 45 second intervals in benefits and toughness. Use 60-120 seconds of recovery between each.

6) 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.

7) 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 fat loss success.

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Craig Ballantyne writes for Men's Health, Men's Fitness,and other magazines, showing you how to burn fat fast with his trademarked Turbulence Training fat loss interval workouts 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

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/bodyweight-exercises-burn-fat-at-home.html http://www.articletrader.com/health/fitness/bodyweight-exercises-burn-fat-at-home.html Sun, 16 Sep 2007 00:00:00 -0500
An okay choice: Elliptical Machines.

The biggest reason to choose elliptical machines - you've got a bum knee. I have worked with clients with extreme osteoarthritis and we were able to use these for a decent workout without pain.

But other than that, I am hardly impressed by the elliptical machine for fat loss. If you go into any gym, compare the bodies on the ellipticals to the ones on other machines...most of the time, the people on the ellipticals make no progress from month to month. Sorry, I just don't like these.

But if you have bad knees, or if you are an exception to my experience, feel free to keep rocking the elliptical!

Up next...The Stationary Bike

The bike can be easy on your knees as well, particularly if you are overweight and can't support your bodyweight at this time.

But personally, I like the stationary bikes a lot. The set up allows you to do a large amount of mechanical work during your interval training - and that is what puts Turbulence on the muscle and allows you to increase your post-exercise metabolism. In fact, when I first started designing the interval workouts back in 2001, I used stationary bikes exclusively.

I also think that the bike allows you to work very hard with less risk of injury. Sprinting requires an extensive warm-up due to the explosive nature of the activity.

I recommend starting with the bike unless you are an experienced runner that knows your body well

In addition, here are three more key points about the bike.

a) Stick to the upright version if possible. When using a recumbent bike for intervals, your hips tend to rock too much and your body tries to get into awkward positions in order to push hard against the resistance. That's my experience. The upright bikes are set up better for intervals.

b) For intervals, increase the resistance against your pedalling, and not the speed of your pedalling. I don't like high RPM spinning. I think you'll get more results and do more work when you keep the RPM between 80-100 and work against a harder resistance. Forget that high-RPM spinning stuff...I think it is rough on your hips and knees.

c) When on the upright bike, sit as upright as possible for the recovery intervals or even stand for some of the work intervals. Just avoid a rounded over posture as that can be hard on your low back.

And the winner is...The Treadmill.

The treadmill can burn almost 20 calories per minute of exercise during your workout. That's a big burn, but of course only advanced fitness levels can achieve that - but hopefully you fit that category now or you will someday with consistent training and nutrition.

Some tips: Don't go crazy on using an incline (as that can lead to tight calves), but if you are able to run at more than 10mph, use a 1% incline to help offset the need for more speed. The last thing you want to do is end up in a crazy video on YouTube with you flying off the end of a treadmill into an elliptical machine.

So as with all types of sprinting, be careful.

Honorable mentions go to...The Rowing Machine and Stairmaster...these can be used in place of other machines for variety and are still effective. Better yet, if you are able, use your body as the best fat burning machine. I highly recommend bodyweight circuits for interval training. These are fun, effective, and perhaps even better at sculpting your body.

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Craig Ballantyne writes for Men's Health, Men's Fitness,and other magazines, showing you how to burn fat fast with his trademarked Turbulence Training cardio fat loss workouts 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

Source: http://www.articletrader.com ]]>