The Top 10 Fat Burning Weight Loss Foods

The Top 10 Fat Burning Weight Loss Foods

By Tom Venuto, Fat Loss Coach,
author of Burn the Fat, Feed The Muscle

Anytime the topic of discussion in my blogs, articles or newsletters has turned to my own personal grocery shopping list, there has always been a spike in interest.
It seems that many people are not only curious about what foods a natural bodybuilder eats to maintain single digit body fat, but they also want to be taken by the hand and told exactly what foods to eat themselves while on fat-burning or muscle building programs.
Of course, I can't tell you what YOU should eat because I don't know your likes and dislikes, not to mention whether you have any intolerances, allergies or foods you don't eat for ethical reasons, etc.
What I CAN do is show you what I eat, which has helped me keep my body fat under 10% all year round and peak in the low single digits when I want to get cut for competitions or photo shoots.
I put together 4 separate "top 10" lists of healthy foods to feed your muscle and burn fat.
Exact quantities and menus are not listed, just the individual foods, and of course my food intake does vary. I aim to get as many different varieties of fruits and vegetables as possible over the course of every week and there are a lot of substitutions made, so you are not seeing the full list of everything I eat, only what foods I eat most of the time.
I also want to point out that while I don’t believe that extreme low carbs are necessary or most effective when you look at the long term, research has shown that there are some definite advantages to a low to moderate carb and higher protein diet for fat loss purposes. These include reduced appetite, higher thermic effect of food and “automatic” calorie control.
Personally, I reduce my carb intake moderately and temporarily prior to bodybuilding competitions. Specifically, it’s the foods that are on the starchy carbs and grains list that go down during the brief pre-competition period when I’m working on that really “ripped” look. I keep the green and fibrous veggie intake very high however, along with large amounts of lean protein, small amounts of fruit, and adequate amounts of essential fats ("LEAN, GREEN and MARINE!).
This list reflects my personal preferences, so this is not a prescription to all readers to eat as I do. It’s very important for compliance to choose foods you enjoy and to have the option for a wide variety of choices. In the past several years, nutrition and obesity research - in studying ALL types of diets - has continued to conclude that almost any hypocaloric diet that is not completely “moronic” can work, at least in the short term.
It’s not so much about the high carb - low carb argument or any other debate as much as it is about calorie control and compliance. The trouble is, restricted diets and staying in a calorie deficit is difficult, so most people can’t stick with any program and they fall off the wagon, whichever wagon that may be.
I believe that a lot of our attention needs to shift away from pointless debates (for example, low carb vs. high carb is getting really old… so like… get over it everyone, its a calorie deficit that makes you lose weight, not the amount of carbs).
Instead, our focus should shift towards these questions:

·                  How can we build an eating program that we can enjoy while still getting us leaner and healthier?

·                  How can we build an eating program that helps us control calories automatically?

·                  How can we build an eating program that improves compliance?

Here are the lists of foods I choose to achieve these three outcomes. This eating plan is not difficult to stick with at all, by the way. I enjoy eating like this and it feels almost weird not to eat like this after doing it for so long.
Remember, habits work in both directions, and as motivational speaker Jim Rohn has said, “Bad habits are easy to form and hard to live with and good habits are hard to form but easy to live with.”
These are listed in the order I frequently consume them. So for example, if oatmeal is on the top of the list, it means that is the food I am most likely to eat every single day.
My 10 top natural starchy carb and whole grains
1. Oatmeal (old fashioned) 
2. Yams 
3. Brown rice (a favorite is basmati, a long grain aromatic rice) 
4. Sweet potatoes (almost same as yams)
5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)
6. White potatoes 
7. 100% whole wheat bread 
8. 100% whole wheat pasta 
9. Beans (great for healthy chili recipes)
10. Cream of rice hot cereal
My Top 10 top vegetables
1. Broccoli 
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Zucchini
My top 10 lean proteins
1. Egg whites (whole eggs in limited quantities)
2. Whey or Casein protein (protein powder supplements)
3. Chicken Breast
4. Salmon (wild Alaskan)
5. Turkey Breast
6. Top round steak (grass fed beef)
7. Flank Steak (grass fed beef)
8. Lean Ground Turkey
9. Bison/Buffalo (lean game meats)
10. Trout
My top 10 fruits
1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple
Note: I DO include healthy fats as well, such as walnuts, almonds, extra virgin olive oil, flaxseeds, flaxseed oil (supplement - not to cook with), avocado and a few others.
Also, I do eat dairy products and have nothing against them, nor am I lactose intolerant. I simply don’t eat as much dairy as the rest of the stuff on my lists. When I eat dairy, its usually skim milk, low or non fat cottage cheese, low or non fat yogurt and low or non fat cheese (great for omelettes).
How strict should you be with following these food lists?
I usually follow a compliance rate of about 95%, which means I take two or three meals per week of whatever I want - stuff that is NOT on these lists - like pizza, sushi, big fatty restaurant steaks, etc. (contrary to the persistent rumors, I'm not some cyborg that never enjoys a good restaurant meal... believe me - I DO!)

I hope you found this helpful and interesting. Keep in mind, this is MY food list, and although you probably couldn’t go wrong to emulate it, you need to choose natural foods YOU enjoy in order to develop habits you can stick with long term.
If you'd like to learn more about fat burning nutrition and what to eat for maximum fat loss, then be sure to take a look at the Burn The Fat, Feed The Muscle nutrition program. Thousands of men and women call this their "fat loss bible." For all the details, visit: BURN THE FAT
- Tom Venuto

About Bodybuilding & Fat Loss Coach, Tom Venuto

Tom Venuto is the author of the #1 best seller, Burn the Fat, Feed the Muscle: Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models. Tom is a lifetime natural bodybuilder and fat loss expert who achieved an astonishing ripped 3.7% body fat level without drugs or supplements. Discover how to increase your metabolism and burn stubborn body fat, find out which foods burn fat and which foods turn to fat, plus get a free fat loss report and mini course by visiting the home page at BURN THE FAT

Goal Setting For The New Decade: Beyond The New Year's Resolution

Goal Setting For The New Decade: Beyond The New Year's Resolution
By Tom Venuto
www.BurnTheFat.com

When you pause and reflect on the past decade as you look ahead to a new one, it makes you appreciate how short life is, how valuable time is and how quickly the time can pass you by - with nothing to show for it, if you don’t plan otherwise.

That’s why the passing of another decade can feel like a wakeup call as much as a fresh start: Looking at the technological wonders that surround us in 2010, I can’t help thinking it feels like science fiction.

In fact, modern technology is one of the reasons why some people have succeeded at body transformation while others have failed.

I’m still in awe of the web. The satellite navigation system in my car amazes me every time I drive. I can store a library of books in a device that fits in my pocket. It blows my mind that we can speak to each other face to face through the internet live on video. That’s straight from Star Trek! And those are just the everyday little things.

It’s the greatest time to be alive in all of human history! Unfortunately, today’s modern conveniences have brought a dark side upon us.

Rising obesity has paralleled the march of technology. The chair-bound, desk-job, computer, car, elevator, television based society of today is helping to make millions of people fat and lazy.

Our current way of life is less than a century old, yet our biology hasn’t changed in tens of thousands of years. Our bodies were designed to move and work, not sit and click.

We’ve become spoiled. Complacent. Dependent. And we are paying a price for it. We are fatter than ever before in all of human history. More than two thirds of Americans are now overweight. One third are obese.

People are dying because they‘re too fat.

Ironically, none of our new technology can solve our body fat problems.  There’s no easy way. No pill. No machine. No drug. More knowledge isn’t going to help. We already have most of the answers. We know more about the human body than ever before. But it’s all academic.

The problem lies in the doing. You have to do the work – in the gym and in the kitchen. Hard work.

We are a quick fix society. It’s partly human nature, but technology is making us more impatient. We can have products delivered to us with one click and even do it from our cell phones. We have instant downloads, movies on demand, and drive through coffee shops. We get  our food made and delivered in just minutes while we are sitting in our cars, and it’s still not quick enough. The internet is blazingly fast, but most people will abandon a web page in seconds if it hasn’t loaded. It’s no different with fat loss. We want six pack abs yesterday.

Simultaneously fighting the pull of human nature and the convenience of new technology is no easy task. But there is a solution: Future Orientation.

The most successful people in the world today are those who have a long term perspective. They plan 5-10 years in advance and beyond. They know how to enjoy and live in the present moment, but they take action and make decisions based on their future vision.

The passing of another decade makes you take stock of yourself and your achievements, or lack thereof. “What did I accomplish in the last 10 years? Am I a better person today than I was in 2000?”

If you don’t like the answers, then it’s time to finally get serious about your future because the next 10 years are going to fly by even faster than the last 10 as the pace of life and society gets even faster.

To succeed in the new decade, think beyond new year’s resolutions. Think beyond the 12 week fitness goal. As you write your goals this year, don’t stop with 3 month or even 1 year goals.

Project yourself into the future: 3, 5 and 10 years from now. For each point, dream, fantasize, visualize: if your body, your health your physical performance were perfect in every way, what would that look like? Describe it in vivid detail.

With our ingrained penchant for quick fixes, we often overestimate what we can achieve in the short term and set unrealistic deadlines on our short term goals. But the flipside is that we often underestimate what we can achieve in the long term, so we set our long term goals too low.  Do you realize that people have gone from broke to billionaire in 10 years? In this internet age, some have done it even faster.

My challenge for you this year is to start thinking about your body and your life with the same type of creativity that has led to our greatest technological advances:

Not the same thoughts as yesterday. Not just positive thoughts. just bigger thoughts. NEW THOUGHTS! Creative thoughts! Inventive thoughts! From new thoughts will spring new goals, new actions and new achievements.

Fitness goals should not take over your life, they should enhance every other part of it. So take this opportunity to achieve balance by setting long term goals for every area of your life – health, fitness, finances, career, relationships, experiences, travel, possessions and spiritual growth.

Most people didn’t set any goals 10 years ago. They’re among the masses who are in the same place today as they were a decade ago.  

Some people only set short term goals, so they accomplished a few little things, but then stopped, as if a goal were a final destination rather than a stepping stone along a path. Other people set goals but didn’t follow through on them. They forgot that goal setting and goal achieving are two different things.

Don’t fall into these traps.

If you need coaching in the goal setting process – from the daily and weekly baby steps to the long term goals and dreams that span a decade – read chapter one of Burn The Fat, Feed the Muscle.  If you already have it. Now is the time to revisit it. 

If you don’t own a copy yet, you can get the program at:

Burn The Fat

Most people make resolutions. Some people set well-formed goals. But long term goals are the goals that almost everyone forgets to set.

If you didn’t do this exercise 10 years ago, do it now. If you do, I guarantee that in 2013, 2015, 2020, you’ll not only find yourself living at a whole new level, you’ll find yourself living in another world - one of your own creation.

Happy New Year!

Tom Venuto, author of
Burn The Fat Feed The Muscle

PS. Remember, goal setting is just the start. Goal ACHIEVING requires a nutrition and training plan.  Burn the Fat, Feed the Muscle is the most comprehensive fat loss program of its kind because it teaches you every element necessary to succeed: nutrition, cardio training, weight training and "mental training" (goal setting and mindset). 

Learn more about the Burn The Fat program at:
Burn The Fat

About the Author:

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book,  Burn The Fat, Feed The Muscle which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

Burn the Fat Holiday Challenge is about to begin!

The 2nd annual Burn the Fat holiday Challenge 49-day body
transformation contest is about to begin:

BURN THE FAT HOLIDAY CHALLENGE

Tom Venuto is sending the overall winners on an all inclusive
6-night hawaiian dream vacation to Maui.

Best part: You could be in the best shape of your life
when you go, if you are chosen as the winner.

Thousands of men and women have entered the last two
Burn the Fat challenges, and this year may be the biggest
burn the fat contest ever.

Some folks might be thinking "that's too much competition." But
listen, This contest is unique. This is not like a bodybuilding or
figure competition where the best physique - in absolute terms -
on that stage wins.

In this contest its about SELF IMPROVEMENT. that means
relative improvement - how much YOU improve, not how
you compare to the next guy or gal...

ANYBODY who makes BIG improvements could win - regardless of
what you weigh or what your body fat is today.

And you will be SHOCKED when you see how much you can improve
in just 49 short days.

The person in this fitness challenge contest who shows the
most personal improvement from before to after both visually via
photos and based on the numbers, in 49 days, is the person who
will win. A fitness expert judging panel will vote.

What's more, we have sub categories with winners for:

* Most ripped
* Best body recomposition (fat to muscle)
* Most inspirational
* Most supportive
* Top Team

Tom is giving away a whole slew of IPODS, IPADS, kindles autographed
books and more for these winners. IN fact we are giving away more
free membership time than ever before.

The grand prize winners get to spend 7 days and 6 nights in pure
luxury at the 5-star Four Seasons resort on Wailea beach in Maui Hawaii!

But you see, everyone is truly a winner in this contest because if you
go through the holidays, ENJOYING THEM TO THE FULLEST, while
transforming your body at the same time, and if you are in better
shape on New Year's Eve than you are today, that makes you a winner
whether you get awarded a prize or not.

Tom doesn't believe there are any "losers" in this challenge.

The official contest page is now open and the challenge official starts
just hours from now at 12:01 am, Thursday, November 18th, 2010

If you're already a member of the inner circle, then you're already eligible
to enter, no entry fee and no additional purchase required. Just log
into the site and go straight to the holiday challenge forums

If you're not a member of the inner circle family yet, then go get
contest rules, regulations and registration details here
BURN THE FAT HOLIDAY CHALLANGE

The contest entry deadline is Wednesday, November 24th at 11:59 pm EST
and some restrictions DO apply - read the info page for details:

BURN THE FAT HOLIDAY CHALLENGE

To your success,

Thomas

PS * some restrictions apply. International, federal, state and local
laws may apply. Void where prohibited. Void for new customers
in Vermont, North Dakota and Maryland due to state laws. Must
be 18 to enter

Complete rules and regulations at:

BURN THE FAT HOLIDAY CHALLENGE

Lose Fat Gain Muscle??? Impossible they say...

One of the most common concerns people who have been working out have about losing weight is…

While losing fat they will also lose their hard earned muscle. You will become a smaller

weaker version of your self. We have always been told you can either lose fat or gain muscle, not both.

Muscle gives shape, so this concerns women as well as men.

Well a change has come.

Tom Venuto, author of “Burn The Fat, Feed The Muscle”, has come up with a new program which will blow away these myths ~~~ “The Holy Grail”

I received any early copy and I have to tell you it blew me away. The detailed explanations and information are tremendous. It even comes with a 4 day a week workout designed to facilitate the muscle growth even further. I’m on my 2^nd week and can already see and feel the changes.

Here is an article by Tom Venuto about this:

“How can I gain muscle and lose fat at the same time?” That’s right up there with “How do I get six pack abs” as one of the most frequently asked fitness questions of all time. The problem is, when you ask it, you get all kinds of conflicting answers – even from experts who are supposed to know these things. So what’s the deal? Is it really possible to lose fat and build muscle simultaneously?

Short answer: Yes it’s possible to gain muscle and lose fat at the same time.

Long answer: It’s difficult and it’s complicated, unless you really know what you’re doing. Allow me to explain….

First we have the issue of whether you really lose fat and gain muscle at the “same time.”

Well, yes, if your definition of the “same time” is say, a month or 12 weeks. But in that case, you’re probably not gaining muscle at the “same time” literally speaking, as in, right now this very moment you are reading this, or 7 days a week, 24 hours a day for months in a row.

The best explanation for what’s really happening is that you alternate between periods of caloric surplus (anabolism) and caloric deficit (catabolism) and the net result is a gain in muscle and a loss in body fat.

You see, if you stay in a calorie surplus, it’s the body’s natural tendency for body fat and lean body mass to go up together. And if you stay in a calorie deficit, it’s your body’s natural tendency for body fat and lean body mass to go down together.

There may be exceptions, but the general rule is that it is usually very difficult to gain muscle and lose fat at the same time – the mechanisms are mostly antagonistic to one another. When big increases in muscle and big decreases in fat are seen at the same time, it’s almost always the result of “unusual conditions” – I call them X factors.

The 4 X-Factors

The first X-factor is “training age” . Ever hear of “newbie gains?” The less trained your body is and the further you are from your genetic potential, the easier it is to gain muscle. The reverse is also true – an advanced bodybuilder with 20 years experience would be thrilled just to gain a few pounds of solid dry muscle in a year!

The second x factor is muscle memory. It’s easier to regain muscle you’ve lost than it is to gain new muscle in the first place (ergo, the fat out of shape semi retired bodybuilder who starts training again and blows up and gets ripped “overnight”).

The third X factor is genetics (or somatotype). Ever heard of the “genetic freak?” That’s the dude who sprouts muscle like weeds even when he’s on the “50-50 diet” (50% McDonald’s and 50% pizza)… and he never gets fat. (That dude chose the right parents!)

The fourth X factor is drugs. It would stun (or sadden) you if you knew how many people take performance and physique-enhancing drugs. I’m not just talking about pro bodybuilders, I’m talking about “Joe six pack” in the gym – not to mention those fitness models you idolize in the magazines. How did some of them get large muscle gains with concurrent fat loss? Chemicals.

I’m not a gambling man, but I’ll place a wager on this any day: I’ll bet that in 99% of the cases of large muscle gains with concurrent large fat losses, one or more of these x factors were present.

That’s not all! There are actually 5 more X factors related to your body composition and diet status (the X2 factors). I talk about those in my new program, the Holy Grail Body Transformation System. More on that later.

So you’re not a beginner, you don’t take roids, you’re not a genetic freak and you have no muscle memory to take advantage of. Are you S.O.L? Well, I do want you to be realistic about your goals, but…

There IS a way for the average person to gain muscle and lose fat at the same time.

The Secret: You have to change your “temporal perspective!”

Traditionally nutritionists and fitness pros have only looked at calorie balance in terms of 24 hour periods. At midnight, you could tally up the calories like a shopkeeper closing out his register, and if the balance were positive, you’d say you were in a surplus for the day. If the balance were negative, you’d say you were in a deficit for the day.

But it’s entirely possible that you might pass through periods of “within-day” surplus where you were in a highly anabolic state (for example, you eat the biggest, highest carb meal of the day after your workout), and you were in a deficit the rest of the day.

Furthermore, exercise changes everything. certain types of training will alter your hormones and physiological response to how you handle calories and nutrients.

If you did intense weight training, and you timed your nutrient intake just right,isn’t it possible that you could gain a small amount of muscle during those anabolic hours, while losing fat the rest of the day? Granted it might only be grams or ounces – but what if you kept that up for a week? A month? Three months?

As you pan out and look at the bigger picture, what if most days of the week you were in a deficit for the entire day, and on some days of the week you were in a surplus? If so, then isn’t it possible that over the course of the week, you’d have a small net gain of muscle and loss of body fat as a result of the caloric fluctuation?

These within-day and within-week phases are what I refer to in my new body transformation program as nutritional microcycles and mesocycles. If you also had a primary goal with a longer term focus of several months, say 12 weeks or 16 weeks, that would be a nutritional macrocycle.

What I’ve just described is nutritional periodization. Some people call it cyclical dieting. It’s where you manipulate your calories (primarily by fluctuating carbohydrate intake, hence “carb cycling”) in order to intentionally zig zag your way through periods of surplus and deficit.

The end result: muscle gain and fat loss during the same time period!

I know that someone out there is having a hissy fit because I’ve only talked about calories: deficits and surpluses. Rightfully so. Calories matter but there’s more to it than calories – most importantly, hormones and “nutrient partitioning.”

If you’re in a calorie deficit you are going to pull energy from your body. The question is: From WHERE? If your hormones are out of whack because you’re eating crap and you’re living an unhealthy lifestyle, you could lose more muscle than fat in a deficit and gain almost pure fat, not muscle, in a surplus!

But WHAT IF you could manipulate within day energy balance, use nutritional periodization AND control your hormones with food and lifestyle strategies?

NOW we are seeing how concurrent muscle gain and fat loss are starting to look possible!

Make no mistake – concurrent muscle gain and fat loss is a difficult goal to achieve. It’s the “Holy Grail of Fitness Goals.” The good news: difficult does not mean impossible. Or as George Santayana said, “The difficult is that which can be done immediately, the impossible, that which takes a little longer.”

If you’d like to learn more about losing fat and gaining muscle at the same time, I just recorded a fantastic introduction to the subject in a one hour interview and you can get it for free as a gift from my new website because I want to get the word out about my brand new Holy Grail Body Transformation System.

In my new program, you’ll hear all the details about nutritional periodization, cyclical dieting, hormonal manipulation, within day energy balance, nutrient partitioning, AND the all the X factors, including the 5 “X2-Factors” – which are the keys to gaining muscle and losing fat at the same time.

You’ll also get my new “TNB” training system, which was originally published as a workout in Men’s Fitness magazine. Then I expanded it into a total program that has never been seen before except in my member’s only inner circle.

My new free report that you can download now in MP3 and PDF (transcript) is available for a limited time this week over at The Holy Grail website. It’s a great introduction to the program and you’ll pick up some great tips just from this free report alone.

Gaining Muscle and Losing Fat At The Same Time: Is It Possible

I’ve continued my weight loss from the HCG diet, decreasing body fat, and building strength/muscle, all as a result of “Holy Grail”!

You can sign up for a FREE MP3 and Reports here!

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I know that subject line may sound impossible... and to skinny guys or gals
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You should also know, that for the next 72 hours,Vince DelMonte No Nonsense Muscle Building is running a New Years promo which includes three AMAZING bonus gifts (that will be removed Wednesday January 16 th at midnight):
Bonus #1 - The brand new No Nonsense Muscle Building DVD shipped right to your door step - 60 minutes of Vince - super ripped, huge and strong teaching you his entire program in person. This will be sold for $47 (plus shipping and handling) after the promo. Go to his website to check out the 60 second trailer!
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Bonus #3 - Digital CD's and transcripts to his 2008 Bodybuilding Teleseminar Series: Uncensored Interrogations Of The World's Biggest Experts On Building Muscle. In a few weeks Vince will be interviewing Chad Waterbury, Jon Benson, Charles Staley, Mike Mahler, John Berardi, Jeff Anderson, Eric Cressey, Bill Hartman, Mike Robertson, Hugo Rivera, Eric Carlson, Nick Nillson, Christoper Guerriero and more. This product will be $97 to own once it's recorded in February but you can reserve your own copy until Wednesday at midnight.
Total Value of these extra bonuses is $341 (real world value)!!!

Busy women… New Year, New Body in only 90 Minutes Per Week!!!!

Holly Rigsby, busy mom's fat loss expert, is a busy mom herself. She knows first hand, the obstacles moms face when it comes to finding the time to get eat right and exercise. That is why she created The Fit Yummy Mummy Lifestyle System. The body you've desired can be yours, and in less time than you've always thought necessary.Make this the year you finally succeed!
When you combine the Fit Yummy Mummy Lifestyle System along with these 5 limited-time bonuses Holly is only offering for the next 3 days, you are guaranteed to experience a brand new body thanks to all the inches you'll lose, the pounds you'll shed, and the energy you'll gain all in a matter of weeks! Just take a look at the bonus package she's put together to guarantee your success:
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All this plus the 10 bonuses that come with the program!!!!!!

Turbulence Training + BONUSES!!

CHECK OUT THE 5 BONUSES AT THE END
If you are interested in losing fat as quickly as possible in the comfort of your own home, then I have a guaranteed way to help you burn fat and sculpt your body. Just by using simple workouts that can easily be done first thing in the morning or after your children go to bed, without endless hours of cardio, fancy equipment or expensive supplements, then this will be the most important letter you ever read in your entire life. Here's why...
Craig Ballantyne is a fat-loss expert, publishing his fat-burning workouts in national magazines such as Men's Health and Oxygen, along with online newsletters EarlyToRise and Total Health Breakthroughs. You've probably come across his videos on Youtube and Men's Health, as well.
Craig has also created a trademarked fat loss system called Turbulence Training. And as a fitness expert with a sincere interest in your success for 2008, I've taken the time to evaluate all of your training options to help you reach your New Year's Resolutions. And you know what? After painstakingly reviewing the Turbulence Training workouts and fat loss philosophy, comparing them to the common long, slow cardio workouts that so many people are doing (unsuccessfully, I might add), I've found that Turbulence Training could be the most efficient and effective fat loss program on the market. With all of the "lose fat fast" programs and snake-oil supplements out there, I have a strict criteria that a program has to meet before I even consider recommending it to my friends. But Turbulence Training is the real deal - after all, if these workouts weren't, would the biggest fitness magazine in the world, Men's Health, feature Turbulence Training workouts? Of course not, they have too much to lose. On the other hand, you have nothing to lose. Because not only are his workouts proven by both research and experience, but you also have a hundred percent satisfaction guarantee that you'll love his workouts. Or just return it for your money back.
Let me tell you more about the Turbulence Training workouts.
First of all, they can all be done at home with a dumbbells, a bench, and an exercise ball (a chin-up bar is also helpful for those that are strong enough).
Second, thousands of both men AND women (yes, women too!) have used the Turbulence Training workouts successfully to lose fat in a very short amount of time. He's proven that you don't need to be at the gym everyday for an hour or more. In fact, the Turbulence Training workouts will only take 45 minutes, three days per week, and you can do everything at home. No need for fancy, expensive memberships, or long commutes to an annoying "mega-gym". Turbulence Training is as straight-forward as any fat loss program could be. There's no BS, no magic pills or powders to buy, and no expensive gym memberships required.
If you've ever struggled to figure out what to do next in your fat loss program, then worry no more. Turbulence Training spells it out, workout by workout, exercise by exercise, set by set, and rep by rep, for a full 16-weeks of advanced fat loss workouts. Plus, the program also includes additional beginner workouts that will help any newcomer get started on their fat loss plan.
How badly do you finally want to succeed this year?
Maybe you got off to a great start last year, but your momentum fizzled out because you lacked the time to train 5 or more hours per week as per last year's instructions. Or maybe you just got tired of doing the same workout week-in, week-out, but your program didn't have any variety. Well, all of those problems are fixed by the Turbulence Training program. With all of the introductory workouts, regular TT bonuses,16-weeks of advanced fat loss workouts, AND these 5 limited-time bonuses, you could have enough workouts for over 6 months of fat loss. Imagine how you'll look in 6 months if you lose a pound of fat per week with Turbulence Training. Wait, don't just imagine. Visualize. Believe. And then achieve. Picture yourself on the beach, at long last enjoying the body you've always wanted. The body you've desired can be yours, and in less time than you've always thought necessary.
In addition to all of the workouts, you'll get Dr. Chris Mohr's TT Fat Loss Nutrition Guidelines, and Craig will tell you the #1 secret for sticking to a fat loss program. Get ready to experience a new body thanks to all the inches you'll lose, the pounds you'll shed, and the energy you'll gain in the next few days, weeks, and months with a structured, professionally-designed, fat loss workout that you can do at home. With Turbulence Training's efficient and effective exercise selection, and the use of time-saving, metabolism-boosting interval training, you'll get all of your workouts done in 45 minutes, three times per week. That's right, in less time than it takes to watch an episode of American Idol or Dancing with the Stars (even if you TIVO it!), you can make massive improvements in your body.
So here's why I'm writing:
Craig is quickly becoming an international fitness and fat loss expert. His on-line clients now span the entire globe, and he no longer has space for new clients. And those that are lucky enough to work with him one-on-one pay over $200 per session for his guidance through their personal Turbulence Training workouts.
But now the good news. Craig's put together the ultimate Turbulence Training package that contains not only 16-weeks of advanced fat loss workouts and 10 weeks of beginner programs, but he's also added 5 new bonuses that are available only for the next three days.
1) Secrets of the Transformation Masters E-book
You'll learn the insider fat burning secrets from 3 of the most experienced Transformation Trainers in North America. We squeezed every last one of their fat burning secrets from them so YOU can achieve your ultimate body transformation.
It will help the absolute beginner and even the fitness competitor. The report contains detailed, step-by-step information for every fat loss level.
No fat burning stone was left unturned, diet plans were scrutinized and reviewed, and these experts share the exact details for looking your best on the big day (whether it is at a wedding, a physique contest, or simply to be ready for your transformation "after"photos).
2) Fit Yummy Mummy Fit-Fast 4-Week Workout
When you are pressed for time and have no access to equipment, the Fit Yummy Mummy Fit-Fast Workout is your rescue routine to keep your metabolism burning strong and fat loss efforts on track.
America's #1 Fat Loss Expert for Moms, Holly Rigsby, has designed an exclusive 4-week workout plan you can do in the comfort of your own home.
3) Workouts for Busy Dad's Bonus
The World's Busiest Dad and personal trainer, Chris Lopez, shares with you his 20-minute workout secrets to get Dad's back into fighting shape so they can keep up with their kids and outlast their wives.
4) The Revolutionary Eat-Stop-Eat Diet Book from Brad Pilon
Brad is a nutrition expert and his controversial fat loss eating guideline is making waves in the dieting community. People are busting through fat loss plateaus and loving the lifestyle that Brad's approach allows. It's a simple, anti-diet approach to fat loss.
5) Mastering the Fat Loss Mindset - A How-to Guide for Fat Loss Goal Setting that is Guaranteed to Help You Get Maximum Results
This is the year. How many times have we all said that? Well, this IS the year. Listen to the UK's top fitness and motivational expert Dax Moy and learn how to set goals and live the lifestyle to reach those goals. No more dropping out, this is the year you will go all the way and finally succeed in changing your body!
But this entire package is only available for the next 72 hours. On Wednesday, January 2nd at midnight, all 5 of these bonuses will disappear from the bonus package and will never, EVER be offered again.
If you don't pick-up this incredible collection of fat loss bonuses today, you might kick yourself for missing out. This is the kind of information that can take a fat loss program from zero to sixty in just days, snapping you out of even the deepest, darkest fat loss plateau you've ever experienced.
Success breeds success. If you start now, you'll be burning fat and changing your body practically overnight. And that will give you the complete motivation you need to keep at it week after week. I bet you'll even reach your goals weeks in advance.
Remember, I only recommend the absolute best fat loss resources that come across my desk. And today, that is the Turbulence Training bonus package.
Simply go right here to get started:

The Evolution of Cardio

By: Craig Ballantyne, CSCS, MS

I've been meaning to write this email for a long time. Today I'mgoing to give you the story of how I solved the problem of getting an efficient and effective fat loss program finished in 45 minutes. Essentially, how I invented Turbulence Training.
And then I'll end with a sample TT workout for you...
But first, let's take a trip down memory lane to the winter of98-99. I was but a lowly grad student, studying the effects ofandrostenedione (the supplement taken by the might Mark McGwire during his record-breaking home run quest in '98).
In my study (which was published in the Canadian Journal of Applied Physiology for any science nerds like myself out there), we had guys use the supplement and go through a couple of weight training sessions. By February of '99 I was stuck in the lab, analyzing the blood samples using some fancy radio-active isotopes.
And when I say stuck in the lab, I mean STUCK. I'd get there at7am, and record my last data point at 11pm. Sixteen hours ofmad science. And if I wasn't there, I was downstairs in themedical library, studying papers on testosterone and training.
Now coming from a very athletic background, this sedentarylifestyle didn't sit well with me. But there I was, studing for adegree in Exercise Physiology and left with no time for exercise.Or so I thought.
Fortunately, I actually had a 50 minute window once per day of"down-time" while the lab's gamma-counter analyzed blood samples.
That left me 50 minutes to get to the gym (5 minutes across campus) and get a workout in the remaining 40 or so minutes. I knew that if I applied my studies to the workout, I could get maximum results in minimum time.
As a former athlete, I knew that I had to find a way to stay fitand to avoid the fat gain that comes with working long hours in asedentary environment. And I also had to stay true to thehigh-school bodybuilder I once was, so there was no way I waswilling to sacrifice my muscle to one of those long-cardio, lowprotein fat-loss plans that were popular at the time.
Instead, I had to draw on my academic studies and my experiences working with athletes as the school's Strength & Conditioning Coach.
I knew that sprint intervals were associated with more fat lossthan slow cardio, and I knew that you could also increase aerobic fitness by doing sprints (but you can't increase sprint performance by doing aerobic training).
So clearly, intervals were (and ARE!) superior to long slow cardio.
I had seen first hand the incredible results of sprint intervals inthe summer and fall, as the athletes made huge fitness improvements and shed winter fat in a short time using my interval programs. I knew that intervals had to be the next step in the evolution of cardio.
The biggest benefit of intervals? A lot of results in a shortamount of time. I knew that I only had 40 minutes to train, andtherefore I could only spend 15-20 minutes doing intervals.
Now onto the strength training portion of the workouts. I knew that a high-volume bodybuilding program wasn't going to cut it - I just didn't have time. But in the past year I had read so many lifting studies, that I knew exactly what exercises I needed to do to maximize my lifting time in the gym.
Those exercises were standing, multi-muscle, movements such as squats, presses, rows, power cleans, and plenty of other standing single-leg exercises. I knew that those exercises would bring me far more results than those people sitting on machines would ever achieve.
And I also knew that I had to lift heavier than the average Joe or Jane Gym-goer lifts. I just knew that doing lighter weights and high-reps wasn't going to cut it. And a research study from 2001 later showed that I was right - when women did 8 reps per set, they had a significantly greater increase in post-workout metabolism than if they did 15 reps per set.
So I had my plan. Bust my tail over to the gym, through the cold, dreary Canadian winter afternoon, and do a quick but thorough warmup (specific to my lifts - none of that 5 minutes on the treadmill waste of time).
Once I got through the warm-up, I did as many sets as I could in the remainder of the 20 minutes for strength training.
At that point, I knew that supersets were the only way to go if Iwanted to maximize the number of sets I could do...so thenon-competing superset of Turbulence Training was put in place.
By non-competing, I mean that the 2 exercises in the superset don't interfere with one another. So you can use upper and lower body exercises together, or pushing and pulling exercises. Just be careful not to use two grip-intensive exercises together in a superset - otherwise, one exercise will suffer, if not both.
And then I followed up the strength training with intervals, as Iknew these had to follow the lifting, otherwise it would not be the correct exercise order. Remember, intervals first leads topremature fatigue. Lift first, cardio later. Forget that old wivestale about doing cardio first to burn more fat. That's junk.
You know, I remember the exact day and exact workout that this all came together into the Turbulence Training program. It hit me as I was finishing my intervals. I knew I had found something that was like fat loss magic.
Unfortunately, I couldn't find a way to put it in a pill. But I'vebeen able to put it down on paper in all of the TT manuals.
The exact workout I used that day went like this...
Warm-up 1 set of Bodyweight Squats 1 set of pushups1 set of Squats with the empty bar1 set of light dumbbell chest presses1 set of moderate weight barbell squats1 set of moderate weight dumbbell chest presses
Strength Training Superset #1Barbell Squats paired with Dumbbell Chest Presses3 supersets, aiming for 8 reps per side per set
Strength Training Superset #2DB Rows paired with Barbell Forward Lunges3 supersets, aiming for 8 reps per set
Stationary Bike IntervalsAfter a warmup, I did 6 intervals of 45 seconds work and 45 seconds rest, finishing with a cool-down.
And from that point in time, I've tried to share this and all theother Turbulence Training workouts with as many men and women as possible. The same men and women that I would see day-in and day-out performing the same ineffective slow-cardio fat loss programs, and not making a darn change month after month. And every day they would see me, soaked in sweat, feeling great and looking lean, and finishing another TT workout.
Eventually I noticed these other men and women weren't around as consistently as before, and then soon enough they would drop out completely - after all, they weren't getting results with their slow cardio and aerobics classes (yep, those were still around in '99!).
And so here we are today...thousands of TT users later, withnational fitness magazines like Men's Health, Men's Fitness, andShape spreading the good word about Turbulence Training.
Thousands of TT users, dozens of personal trainers, and evenseveral national fitness magazines all agree with me, TurbulenceTraining is the #1 way to fast fat loss.
Thanks for being a part of the TT Lifestyle Revolution, and forsharing this new and improved fat loss training and cardio system with the world.
So when you see someone frustrated with their ineffective fat loss program, tell them there is a better way. It's research-based, efficient, and most of all, effective. And yes, it goes against the crowd. But it works.
And it's now better than ever,
Craig Ballantyne, CSCS, MSAuthor, Turbulence Training
PS - Don't know where to start?
If you are a beginner, start by reading Dr. Mohr's nutritionguidelines...eating properly will be the biggest factor in yourearly success.
Beginners should also start with the Introductory TT workouts to prepare their muscles for the upcoming intense training.
For others, it's best to start with the Intermediate Level TTworkouts. If those aren't enough of a challenge, you can move onto the Original TT workout and follow the 16-week advanced program right through.
If at any time you need a break, try the TT Bodyweight 4-week plan.
And then finish off with the bonus programs to cap off a full 24 weeks of Advanced TT fat loss workouts.
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

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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.