Weight Loss Central

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

At this time of year, we can use every last tip to help avoid
holiday weight gain.

So here are 5 more fat loss tips for beginner & advanced readers.

1) No liquid calories (with the exception of a post-workout drink).

Get rid of all the juices, the sodas, and the sports drinks. Liquid
sugar is the last thing you need when you are trying to lose fat.

You must also limit your alcohol intake - especially if you are
adding mix to drinks…that is a double calorie bomb! A single “Jackand Coke” is over 200 calories (100 calories from booze and 100 calories from mix).

2) No fast food.

Do not eat at fast food restaurants. Even if you choose what you
think is healthy, remember this:

Fast food restaurants are all about profit.

And in order to profit while giving you cheap, quick, and easy to
prepare foods, the quality of the food ingredients will be poor -
especially the protein.

Now you might have read that you can still make healthy choices at fast food restaurants. But you know what, that’s just
politically-correct opinion. If it’s fast food, it’s poor food.

Walking into a burger joint and grabbing a chicken breast on a
white bread bun with a piece of old lettuce and a half-green,
half-pink tomato is “barely” healthy eating.

The politically-incorrect truth is that it’s going to take time and
effort to eat properly. You will have to plan, shop, and prepare
healthy meals. You will have to spend time cleaning, cutting, and
cooking your food. That’s the truth.

But believe me, it will taste so much better than fast food, and
healthy eating will make you more alert. Eating fast food will make you feel terrible, and will make you want to have an afternoon nap at your desk.

Make one small improvement to your nutrition everyday for the rest of your life.

3) Eat more fruits and vegetables.

If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day).

Stick with fiber-rich fruits and vegetables - organic if possible.

4) Eat 1oz of almonds or walnuts per day (1/2 oz in the AM, and the other half in the afternoon).

Most nuts are roasted in oils (possible source of trans fats), so
stick to natural or dry-roasted nuts.

Don’t panic…this small amount of nuts won’t make you fat, but will fill you up and help you lose weight.

5) Be consistent with your workouts.

And make sure the workouts are efficient and effective. To make it easy for you to follow, stick with the Turbulence Training fat burning workout system.

It doesn’t matter if you train in the morning before or after
breakfast, or at night before or after dinner, or at 1pm on days
when the moon is in line with Saturn…don’t worry about the
details, just train consistently.

Click here to get Turbulence Training
==> www.TurbulenceTraining.com

6) BONUS TIP: Go for a walk after lunch or dinner (or anytime you eat a big meal). Research shows this will help you control your cholesterol and triglycerides, plus any movement is better than sitting around watching the TV and snacking.

Improve your lifestyle everyday,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Change your workouts to beat a fat loss plateau.

“The constant shakeup is amazing. I look forward to my workouts. I feel so much better than I did 6 weeks ago. I had almost given up on fitness as I was becoming very frustrated with my plateaus. I started out at 233 lbs and am already heading for 225 in only a few short weeks. Thank you for developing this truly amazing program and for sharing with the rest of us. It’s very refreshing to enjoy working out again!”
Dave Heffernan

“Turbulence Training is AWESOME! I started working out in 2004 first time in gym at 39 yrs. Then I discovered T.T. in 2006 and started receiving unbelievable info on xercises/nutrition. Immediately I started incorporating T.T. in my busy schedule which is improving my strength, definition, flexibility and nutrition. Craig is quick to reply to questions and supportive. My confidence and strength has definitely improved. If I only knew of Turbulence Training in 2004. The gym crowd is really checking me out now.”
Kimmie Clark

“I lost 14 pounds this month and the weight is just falling off me.
My wife says I now look like when we first met and I still have
more to go. I can fit into my old jeans again which is a big deal
for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends.”
Billy Williams

Turn your health around with Turbulence Training:
==> http://www.TurbulenceTraining.com
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 www.TurbulenceTraining.com

By Nick Mutt

If you are going to start a weight loss program, there are some points to consider. These points discussed in this article will surely let your goals easy to gain and even sustain. So dear friends start from today as we all know that tomorrow never comes.

One should always keep in mind that weight loss takes time and is not going to happen overnight. It requires a change in eating habits. It doesn’t mean that weight loss requires eating less. It means you have to keep an eye on the calories you are taking and how much your physical activity and other works help them to burn.

Weight Loss Tips

- Don’t keep yourself hungry as if do so; you are more tempted by unhealthy foods. This can lead to overeating and your weight loss goals will become dream.

- Walk 20-30 minutes daily after your last meal. These will help you to speed your metabolism up before the food has a chance to get settled in and lower your body fat storage.

- Whenever you feel laziness, take several deep breaths and try to do something creative to keep yourself busy.

- Get in the gym 3-4 times a week for resistance training. Do this early in the day if possible.

- Make a list before going to shop for groceries, and always stay on the outer edges of the grocery store. There’s lot unhealthy diet in the inner aisles. This will help you to avoid junk and unhealthy foodstuffs to get in.

- When you slip up on your diet or weight loss program, pick yourself back up immediately and make a renewed commitment to your weight loss goals.

- Eat fruits and vegetables rich in fibers, vitamins and antioxidants. They fill up your stomach fast and are also low in calories and help to keep your calorie count low.

- Taking small frequent meals help to balance calorie intake throughout the day, instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.

- Drink at least 8 glasses of water a day. In provides hydration to your body and help you feel full.

- Sweetened beverages such as juice, coffee and tea may satisfy your thirst, but gives you lots of empty calories. Even drinking these liquid calories doesn’t make you feel full so you won’t eat less food afterwards.

Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.

Copyright © Nick Mutt, All Rights Reserved.

by Dave Elger

Contemplating a workout program but having a hard time getting going? Here are a few facts about exercise that may convince you to get started.

Exercise can accelerate fat burning. A study done back in the 1970s at Ball State University found that the leg muscle of distance runners were 7 times more capable of burning fat after marathon training than the leg muscle of untrained subjects. Just imagine what that kind of training can do for weight loss!

Exercise can lower blood pressure. The number of capillaries surrounding each leg muscle fiber increases by 5-10% following endurance training. This not only makes exercise easier but also lowers blood pressure. Numerous studies support that exercise training does indeed lower blood pressure in hypertensive subjects.

Exercise improves heart function. When you start an endurance based exercise program, expect your resting heart rate to decrease by about 1 beat per minute every week during the initial weeks. This is an indication that your heart is becoming more efficient and pumping more blood each beat. Highly trained endurance athletes can have a resting heart rate as low as 40 beats per minute or even less.

Exercise can prevent muscle loss. Sedentary adults lose 6-10 percent of their muscle mass per decade after age 30, leading to a condition called sarcopenia. Regular strength training can delay or in some cases reverse this trend. When it comes to muscle, you must use it or you will lose it!

Exercise can help you live longer. Studies on large populations have discovered the highest death rates in those who are the least fit. Those who are the most fit have the lowest death rates.

Exercise can improve sex life. A study published by the Harvard School of Public Health found that men who exercised vigorously were half as likely to experience sexual dysfunction when compared to men who did no exercise.

Exercise can improve brain function. Research has discovered that the fittest kids generally score the highest on test scores. Older adults who are fit show less cognitive decline compared to their sedentary counterparts.

Exercise can speed up wound healing. A study out of Ohio State found that skin wounds healed an average of 10 days faster in the exercise group compared to the non exercise group.

Exercise can help the elderly. A study in the Journal of the American Medical Association reported gains in leg strength of 374 percent over baseline in men over 90 years of age who began strength training in as little as 8 weeks! Other research has found a reversal in normal age related characteristics in the muscle of seniors who took up weight lifting.

The evidence supporting the benefits of regular physical activity is overwhelmingly positive and seemingly endless. What are you waiting for?

About the Author

Dave Elger is a well respected health and fitness authority now working for the Wasatch Altitude Training Center in Mountain Green, Utah. For Wasatch Altitude Training Center.