Weight Loss Central

By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

The great thing about strength training and intervals for fat burning
is “efficiency”. Because you are working harder, the signal to your
body to change is stronger. You cut time when you increase intensity
and you burn fat faster.

Now
don’t worry, I won’t be asking you to do hill sprints tomorrow if you
aren’t exercising today. For a beginner, we just do some slightly
faster than normal walking intervals. For intermediate fitness levels,
we’ll pick up the pace about 20% compared to their normal cardio
levels, but again, the work periods are much shorter.

The
key is, you must shift to a slightly higher intensity in order to cut
time from your workout. But the workout also goes faster, and much more
importantly, you will get more results and better fitness from these
methods.

It’s easy to do these workouts
first thing in the AM, at lunch, or after the kids go to bed. Plus, you
can get a great workout at home with only a bench, dumbells, and an
exercise ball. You don’t need fancy machines or an expensive gym
membership.

And another bonus, you only need three hard fat burning workouts per week. You don’t have to be in the gym six days per week.

On
your off days, it’s important to stay active for at least 30 minutes,
but these days should be unstructured and revolve around being active
with your family or hobbies. Don’t think of them as workout days, think
of them as fat burning, stress reducing activity days.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist
and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and
Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training
fat loss workouts have been featured multiple times in Men’s Fitness
and Maximum Fitness magazines, and have helped thousands of men and
women around the world lose fat, gain muscle, and get lean in less than
45 minutes three times per week. For more information on the Turbulence
Training workouts that will help you burn fat without long, slow cardio
sessions or fancy equipment, visit Turbulence Training for Fat Loss

This study finds that several short (<10 minute) bouts of moderate intensity physical activity may reduce cardiovascular disease risks. Check out a better wright up at drbriffa.com.

This seems to be good news for those of us short on time. We can spread out the exercise and still get positive results. Couple this with a good diet and our health will improve.

The device allows people to work on their computers while walking on a
treadmill at a slow speed of up to three kilometers (two miles) per
hour, enabling small amounts of movement that supporters say have the
potential to reap big health benefits.

I don’t know do we really want this at work? That replace your chair with a ball thing was bad enough!

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Cardio exercise is such a strange thing. In theory, it should work
so perfectly well for all men and women, but as anyone who has
tried it knows, the practicality of it just doesn’t add up.

After
all, some men and women do cardio 6 hours, 9 hours, or more per week,
and still have belly fat to burn. On the other hand, it works just fine
for others.

British researchers wanted to get more insight into this paradox,
and studied 35 overweight men and women, who weren’t previously
exercising.

(Reference: International Journal of Obesity 32: 177-184, 2008).

Subjects exercised 5 times per week for 12 weeks. That’s a lot of
exercise, but it helped the subjects lose an average of 8.2 pounds,
which is great - I was positively surprised by the results.

So cardio will work for some people, however, in my experience, it
works best in young men, who need the help the least!

Back to the study, the variance in fat loss between individuals was
huge. Check this out…

The best subject lost a staggering 32.3 pounds in 12 weeks, while
the worst subject actually GAINED 3.74 pounds.

The scientists think they know where things went sour. They
classified the subjects into 2 groups, called the “Compensators”
and the “Non-compensators”.

The Compensators were hungrier, and as a result consumed an extra
268 calories per day, all but wiping out their cardio efforts.

Therefore, the Compensators lost the least amount of weight, and
scientists believe that was due to the huge “compensatory” increase
in appetite experienced by this group.

Does your appetite increase when you do slow cardio? If it does,
research shows it will ruin your cardio efforts.

So if your cardio program is not working for you, check your
appetite and calorie intake to see if you are “compensating” for
your efforts. If you are, you might be better off using a program
of high-intensity resistance and interval training (i.e. Turbulence
Training) for your weight loss efforts.

As Australian Professor Steve Boucher has shown in research,
interval training increases hormones called catecholamines. And
increased catecholamines can reduce appetite, among other fat-
burning benefits.

In the real world, few people lose 33 pounds after 12 weeks of
cardio. Heck, few even achieve an average weight loss of 8 pounds
with aerobic exercise.

So again, check your appetite, and consider giving high-intensity
exercise a go for your next workout program.

Beat the curse of cardio with high-intensity Turbulence Training.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Learn about the “Dark Side of Cardio” in the free report from Craig Ballantyne at www.TurbulenceTraining.com.
Craig is a Certified Strength & Conditioning Specialist and writes
for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness
Hers, and Oxygen magazines. 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 www.TurbulenceTraining.com

This article boils it down pretty good. Check it out:

HEALTH & FITNESS Thirteen lucky habits for physical fitness success Toledo Free Press, USA - Fit in exercise whenever you can. We recommend adults exercise a minimum of 30 minutes, three times per week. Aim for this amount, but don’t kick yourself …

Here is a set of simply routines that can be done anywhere.

ScienceDaily (2008-02-04) — The consequences of quitting exercise may be greater than previously thought, according to a new study that determined that the weight gained during an exercise hiatus can be tough to shed when exercise is resumed at a later date.

Full Story

The Study was of 15660 men. The were followed an average of 7.5 years. The study included veterans from all walks of life.

“The study found that “highly fit” men had half the risk of death compared to “low fit” men. Men who achieved “very highly fit” levels had a 70 percent lower risk of death compared to those in the “low fit” category.”

What did it take to go from “low fit” to “highly fit”? 30 minutes a day walking briskly. No gyms or fancy machines just a brisk walk. You can even break the times up. The important thing is to get moving and stay moving.

Read the whole article at: americanheart.org

(Just a note: Alton Morris is me- Kysingletree)

Exercise is the best way to create the calorie deficit necessary to lose weight. You can do it by reducing your calorie intake, but you run the risk of switching your metabolism into starvation mode. Calorie reduction alone can actually cause you to lose muscle and cause your body fat percentage to increase.

Slashing calories will cause your body to switch into starvation mode, which means you burn fewer calories. In fact your metabolism can slow by 20 to 30 percent. If you severely cut your calories it can cause you metabolism to drop by as much as 45%.

Another negative affect of just cutting calories is you can lose muscle mass. Studies have shown that very low calorie diets without exercise, 40 - 50% of the weight loss to comes from lean tissue. Muscle burns calories so when you lose muscle you reduce your capacity to burn calories. This is where plateaus come from.

Exercise on the other hand raises your metabolism causing your to burn more calories. You can create a calorie deficit without triggering the starvation response. Exercise tells your body to keep the muscle and increase fat-burning enzymes and hormones. It also causes carbohydrates to be more likely burned for energy or stored as glycogen rather than fat.

If you want to lose fat, and not muscle you need to exercise. Cutting calories alone has many down sides. It can cause you to lose muscle you already have. It creates an environment in your body that causes cravings and increased appetite. Low calories diets leave you tired, lethargic and unable to sustain high levels of activity. Exercise maintains your muscle mass and triggers your body to be less likely to be stored as fat. It is the answer to all these dieting related problems.

Alton Morris has struggled with weight problems his whole life. I have been actively researching an answer for several years now. Interested in reading more? Come to my web page and find the Secrets of Permanent Weight Loss

Article Source: http://EzineArticles.com/?expert=Alton_Morris

From The Times

December 10, 2007

Nigel Hawkes, Health Editor

Fitness is more important than thinness in retaining mobility, strength and balance in old age.

Middle-aged people who do half an hour’s vigorous activity three times a week are half as likely as the sedentary to suffer physical decline and impaired mobility as they get older.

“Use it or lose it” was the message, said Dr Iain Lang, of the Peninsula Medical School in Plymouth, who, with collaborators in the United States, studied data on more than 10,000 people aged between 50 and 69 for up to six years.

Importantly, he said, the benefit of exercise was enjoyed regardless of body mass index. All groups roughly halved their risks of physical decline by doing exercise — so that a fit obese person did as well, or better, than a thin, unfit one.

“Some people take up exercise and then give up when they don’t lose weight,” Dr Lang said. “This research shows that you get important benefits from exercise even if it doesn’t help you lose weight.”

See whole story here