Top 3 Fat Loss Secrets

Top 3 Fat Loss Secrets – everyone would like to lose fat. This guest post from Craig Ballantyne give some secrets to help us to be effective in our quest to lose fat.

Craig Ballantyne, CSCS, M.Sc., is a sought after fitness expert and consultant to Men’s Fitness magazine – one of the most popular fitness publications in the world, and Maximum Fitness.

Craig’s fat loss and workout tips are featured every month in Men’s Fitness and his sports training articles and workouts can be found on a number of websites and in many other magazines such as Men’s Health, Oxygen, Maximum Fitness, and Muscle & Fitness Hers.

Craig is the author of 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:

Add 10 seconds to each interval but maintain the intensity
Add in some bodyweight circuits (10-20 minutes per day):
- 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.
Add an extra set to each exercise in the first superset you do in each workout.

Here is a video showing some body weight exercises from Craig Ballantyne

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.

The Turbulence Training Nutrition Guide for Men & Women

Written by Dr. Chris Mohr, Ph.D.

Here are just some of the things you’ll learn from Dr. Mohr…

How to calculate your calorie needs (p. 6)
Calorie recommendations for obese individuals (p.7)
The 23 types of sugar (many hidden!) to avoid (p. 9)
The 20 whole-grain sources to fuel your fat loss program (p9)
Over 60 fruits and vegetables that should be added to your diet (p. 10)
The 16 protein sources you should select most often (p. 13)
Shocking trans-fat content of 18 common foods – find out which food is the deadliest in terms of fat content (p. 16)
The 9 Fat Sources you should select most often (p. 17)
Dr. Mohr’s 12 Rules for Fat Loss (p. 18)
The TT Nutrition Plan for Men (p. 19)
The TT Nutrition Plan for Women (p. 23)
Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)