5 Cool Fat Burning Workout Tips

5 Cool Fat Burning Workout Tips

By Craig Ballantyne, CSCS, MS


If you want to squeeze even more fat burning results out of the
already amazing Turbulence Training workouts, here are 5 cool workout
tips that will super-charge your fat burning success.

1) Use the TRIPLE set method

Try the triple shoulder set (rear-delt, side raise, and front
raise), or db incline curls, standing curls, and hammer curls, or
db 1-arm tricep extension, db lying 2-arm ext, close grip pushup.

2) Do the Superset Switch-up

If you are doing supersets, switch to doing all the exercises in a
circuit. you'll use lighter weights (slightly), but possibly get
your workout done faster. A great change of pace without
sacrificing results.

3) Use the Russian secret of "Iso pauses"

Great for increasing the difficulty of many exercises, from pushups
to squats to pullups. So you could stop halfway down the pushup and
hold for 3-5 seconds to make it harder. Or hold the top of the
pullup for 2 seconds. That can make a huge difference in response
from exercises you are using regularly.

4) Add beach-body sculpting shoulder and arm exercises to the end of
your TT Workouts

A lot of tt readers who have a little extra time for more workouts
want to add in a bit more arm or shoulder training. Here's an awesome
tri-set to top off your beach body:

A) 1-Arm DB Shoulder Presses - 8 reps
B) DB Lying Triceps Extensions - 10 reps
C) DB Incline Curls - 12 reps
Rest 1 minute and repeat two more times for maximum results.

5) Before the workout, do KB swings or intervals

I don't like to do this a lot, but here's a little trick we can use
to make our workouts seem harder in terms of conditioning. Instead
of leaving all of the intervals to the end, we'll do half of the
interval training or kettlebell swings at the start of the workout
to increase breathing and heart rate. This will make the rest of
the workout feel harder, but you might have to drop your strength
levels. So use sparingly.

For more fat burning workout supersets, circuits, and intervals, try
the Turbulence Training program for 21 days here:

=> Turbulance Training Free Trial

********************************************************************

More videos and articles coming soon.

I'll be sending a unique Bench Press Workout Tips article on Sunday
to help you promote the TT Meatheads Package.

Please email me and let me know what specific videos, exercises,
and workouts covered in the new content.

Is it bootcamp workouts?
Is it bodyweight exercise videos?
Is it beginner advice?
Or is it advanced secrets?

Just let me know, because I have info that covers EVERYTHING about
fat burning workouts.

Talk soon,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

>>>>>FREE TRIAL<<<<<

BREAKING NEWS -- NEW TT CONTEST!!!

At the last minute Craig Ballantyne decided to do another Twitter
Transformation Contest inside of the regular Turbulence Training
Transformation Contest.

Here's what you need to know...

1) You can do both the regular TT Transformation Contest and the
TT Twitter Transformation Contest at the same time.

2) The Twitter Contest starts today and lasts 60 days. The deadline
to submit your "Before and After Photo" and Essay is March 20th,
2009 (60 days from tomorrow).

3) There are cash prizes and Membership give-aways for this contest.

I hope this gives you the incentive you need to start transforming
your body - and your life - today!

For all of the details about this contest and how you can win big
money by burning fat, go here

AN EXAMPLE TO USE FOR INTERVAL TRAINING

Tabata Intervals are names for research from a study conducted by Dr. Izumi Tabata and his research colleagues. The study was published in the journal, Medicine and Science in Sports and Exercise. A Tabata Interval consists of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. The cycle is repeated 8 times, for a total of 4 minutes, that is 1 cycle. After only 6 weeks of training like this, [doing 1 cycle] Dr. Tabata noticed a 28% increase in the anaeorbic capacity in the athletes. Tabata intervals are also very effective for fat loss. This type of interval training will raise metabolic rate for several hours after the workout session is completed. You will continue to burn fat several hours throughout the day. A Tabata I like to do is as follows:
Cycle 1 –hitting the heavy bag
Cycle 2 – Hindu squats
Cycle 3 - hitting the heavy bag
Cycle 4 – kettlebell swings
This is an intense interval workout which has the advantage of taxing both your anaerobic and aerobic energy systems.

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Master Cleanse Lemonade Cleanse/Diet

My Dec workout

Below is my Dec workout. I always warmup with bodyweight execises prior to lifting. each pair of exercisis are done in superset fashion. 1st pair 4 sets each the next 2 are 3 sets each.



Mon
Bench 5-8
DB Row 5-8

Incl Bench 5-8
Barbell Row 5-8

Pulldowns 8-12
Pushups [Dips] max

Interval Training

Leg Press 2 sets high Reps


Weds.
Squat 10-15
SL Dead Lift 10-15

Lunges 8 per side
KB Swings

Leg Ext 12-15
Leg Curl 12-15

Interval Training

Sledge Hammer


Fri.
DB Clean and press 5-8
DB upright Row 8-12

Db or KB Snatch 8-10
Rear Delt Raises 8-10

Close Grip Bench 5-8
DB curls 8-10

Interval Training

Calves





Fell Free to ask questions!!!

Post Holiday reactions

Hope everyone had a great Thanksgiving. Mine was good, had to work, but it was good none the less.

When I got to the gym on Monday I noticed most of the people were working harder then normal, which got me to thinking, so I figure I'll share this. If you are following a good routine, and you have one [or a few] bad days, you should be alright. Especially if you continue with your routine.I have seen in the past people over doing it it after over doing it and they just seem to burn out and quit. This is true with the New Year's resolutions too. So get a good routing and work that routine. A few blips along the way wont hurt you, they might even revitalize you!

I was trying to answer a question on Yahoo Answers for a person who wanted to know how he can increase his benc. I feel I could help that person, or any person with that question. Here is the thing if you ask a question like that give some information, like the routine you are doing, experience level, any sticking points, etc. He did say he was working out 3x a week, but is he doing a fullbody workout each time? If so that can be done if you mix up the exercises, for example Chest: Day 1 - Flat Bench and/or flys, Day 2 - Dips and/or declines, Day 3 - Incline Bench and/or flies.. Recovery ability is another issue, one you have to judge for yourself.

NOTE: Turbulance Training is running a Transformation Contest, here are the prizes

Grand Prize: $2000 + 3-Year Platinum TT Membership

2nd Prize: $1000 + 2-Year Platinum TT Membership

3rd Prize: $500 + 1-Year Platinum TT Membership

If you have any workout questions ----ASK!

Get Your Free Centerpoint CD!

Try this exercise

I was at the gym on Wednesday for my workout. Normally I workout in my garage on Wednesday but I had been using the garage the past 3 workouts so I changed it up. One of the exercises I have been doing in my garage in kettlebell swings, but the gym does not have any, yet. I didnt' want to swing dumbells, so I was going to do snatches. After my supersets of heavy squats and stiff leg dumbell dead lifts my lower back was torched! So I tried something someone showed me a long time ago, but never did. Seated dumbell snatches. The person who showed me was using 90lb dumbells, I went alot less. It is done in the same matter as a regular snatch except you are using just your upperbody. Just snatching the weightWow the pump and burn I got supersetting these with rear delt raises was unbelievable. If you try these staart with a real light bell, you will enjoy the results!

Here is my 1st attempt at putting a video up on my blog, it is a bodyweight 500 challange, you can get more info at Tubulance Training

Kettlebell Inc. videos kettlebells video training articles DVD pictures exercises Ader Dallas TX Texas

Kettlebell Inc. videos kettlebells video training articles DVD pictures exercises Ader Dallas TX Texas

This is an excellent video on properly doing a kettlebell snatch [doesn't the spelling seem wrong?] ...check out Jason's cool training partner!

I like doing doing snatches as part of my interval training. I prefer doing them in tabata intervals. The Tabata Workout was invented by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. The basic principle is this: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Eight intervals of one exercise [=1 round] must be completed before moving on to the next. Sound easy? I hit the heave bag for the 1st round of 8, then do hindu squats for 2nd, then back to the bag for the 3rd, and then snatches give this a try your next training session.

Get Your Free Centerpoint CD!

Buy a shirt here!

Fat burning info

Fat burning diet plans are tough to figure out for some people. You certainly can't just copy what other people are doing. For example, a 350 pound guy is going to have a different fat burning diet plan than a 140 pound woman. Sure that's an extreme example,but the point is you really have to individualize your fat loss nutrition program.Then there are problems with "calorie estimation equations".For example, a 240 pound woman can't use the rule to "multiply yourbodyweight by 11" to get the number of calories you should eat for fat loss. That would grossly over estimate how many calories she needs to eat. And of course, the 1g per pound of bodyweight protein rule wouldgreatly overestimate how much protein this woman needs perday...(there aren't too many women, if any, that need to eat 140gof protein per day, let alone 240).

So here's my recommended individual approach to choosing how manycalories you should eat for fat burning...and it comes from a q'n'ain the Turbulence Training nutrition forum.(The forum is checked the forum 3 times per day by Craig to make sure all of your questions are answered...and there are some other pretty smart experts who often drop by to help you out as well.)

Q: In the Turbulence Training Fusion Fat Loss Guide, Craig says heeats 2100 calories a day (in the manner described in the guide) forfat burning. I'm planning on doing the fusion fat loss for my workout next month. How many calories would you recommend I target as a5'2", 41 year old female? Thanks!

Answer: I recommend going to fitday.com and finding out how many calories you are eating now. Then do 3 things.

1) Improve the quality of the calories you are eating.

2) Recalculate how many calories you are eating when you starteating as well as possible (you'll probably end up eating fewer calories because quality food is more filling).

3) Then re-evalutating to see if you still need to eat less. It's impossible to just throw out a number for people to eat for fat burning...but a tiny bit of planning is all you need.Get an individualized plan, and you're set for maximum fat burning in minimum time with the Turbulence Training for Fat Loss program.PS - Don't forget...You get 3 months free in the Turbulence Training Membership Club......when you purchase the Turbulence Training program. You'll get workout bonuses, including the TT for Abs program, when you signup...in addition, sign up before the end of October and you'llget the legendary TT Bodyweight 500 workout.

Kettlebells For Arms

I was asked recently how I train my arms with kettlebells. I was caught off guard, the reason for this is I do not really train my arms. Occasionally I will do a few sets or even arare arm workout. It’s not like I have HUGE arms, they are big just not huge. If I pose, I do not have a bodybuilder’s peak, but they hang nice in a shirt. The question reminded me of a book I received from subscribing to “Ironman Magazine” a while back. I can not remember the name of the book, nor can I find it. Anyone know what book I am talking about? The book told a story as it taught its workout theory, of a how a trainee came into a gym wanting to build bigger arms, [like most do]. All he was taught to do was Squat, Bench, and Row, if I remember correctly. The book went on to add things as the beginner progressed. He questioned the fact he wasn’t training arms directly, until it was pointed out the growth he showed in his arms. Bottom line if you train you whole body hard and heavy, doing compound movements, your whole body will in fact grow, no real need fro isolation work. Sure you can do curls with kettlebells, or extensions, but there is no real need unless you are a competitive bodybuilder.

You can get a +$50 bonus with Turbulance Training
or you can just join the members area. TTMembers.com

The Free meditation CD from Centerpoint is still out there Get Your Free CD!
Also I am tryin to creat my own T-shirts, what do you think??

A Letter from Your Belly Fat

Remember 9/11!!!!




HUGE new bonus to the TT offer.
When someone purchases Turbulence Training, they now get a 3-month
TT membership into my forum and articles. That's a $59.85 value.
In the membership, they'll get a new workout each month, and the
September workout is the very popular, TT for Abs.

Dear Friend,
This is a letter from your ol' pal, belly fat. We had a great run this summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating too much.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. Belly Fat says, "Don't use this" ==> Turbulence Training . 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.

About the AuthorCraig 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 TurbulenceTraining

New workout and ...

New Workout and new source for Kettlebells and kettlebell training information

I stared my new workout 2 weeks ago. I am using Turbulence Training, of course I made few little changes. The changes I made are mainly with equipment, using kettlebells where possible. I really like the workouts. I feel great afterwards, and can actually feel my body mass changing. The workouts remind me of what I was doing years ago but VERY fine tuned. The workouts I used in the past took @1 hour and usually were not full body. Turbulence Training is only taking me less then 40 minutes and I am doing a full body workout. If you are looking for a extremely efficient workout this is for you, try it. Remember when starting a new workout [no not the same medical/legal disclaimer you should know that one] reduce your weights the 1st week, because the intensity will change. Adjust to the workout and you'll get better results.

I'd like to recommend to everyone a great source for kettlebells and training info, Mike Mahlers Aggressive Strength I've purchased his videos and these were a great help with my learning how to use KB's. The videos are extremely well done and Mike shows a sense of humor not always seen in workout videos. Also his seminars are what fine tuned my techniques that as a result I moved up to the 40kgs KB after attending his seminar. Mike also has a newsletter [free] so check it out

A FREE4 week bodyweight training

I have a copy of a 4 week bodyweight training program, if you'd like a copy of it send me an email!

Cardio is a Waste of Time for Fat Loss

Hello, here is an article about probably the hottest workout routine out there right now. I am currently reading the book and like what I see so far, check out the site for yourself.
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss
While the mainstream fitness media still insists that aerobic exercise is a great way to lose weight, Turbulence Training users know that interval training is the better way to burn body fat. Still not convinced? A recent study published by the North American Association for the Study of Obesity, subjects aged 40 to 75 were instructed to do 60 minutes of aerobic exercise per day for 6 days per week for an entire year. Given the amount of exercise, you'd expect weight losses of 20, 30 pounds, or more, right? Well, the surprise findings showed the average fat loss for female subjects was only 4 pounds for the entire year, while men lost 6.6 pounds of fat over the year. That's over 300 hours of aerobic exercise just to lose a measly 6 pounds of blubber. Not time well spent, in my opinion. So what's the better way? Stick with Turbulence Training, using interval training and strength training to get better bodysculpting results. With intervals, you'll achieve more fat burning results in less workout time. The next time you are out exercising, perform a session of interval training. If you are walking or running outside, find an incline that can challenge you for 60 seconds, then walk down for 60-120 seconds, and repeat up to 6 times.
If you walk or run on a treadmill, adjust the incline or speed to safely increase the challenge for 60 seconds, then return to the normal pace for 60-120 seconds, and repeat up to 6 times.
You can also use a rowing machine, bicycle or stationary bike, or even an elliptical machine to do intervals.
But whatever you do, stay away from boring, ineffective cardio exercise workouts and stick with Turbulence Training for your fat burning program.

About the AuthorCraig 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