With so many great free information sources available online (and let's face it, a few not-so-great), there's no excuse for being "bored" with workouts or not knowing the best ways to burn that body fat. I'd like to share a few of my favorites that I've learned so much from and read regularly (in no particular order)...
Sunday night's workout: total body focus and minimal rest between sets...
Warm-up:
1) 10 burpees
2) 18" box step-ups with hop at top: 4 x 5 per leg with 4 lb medicine ball
Workout:
1) Negative pull-ups (jumping up to bar from 12" box): 5 x 10
2) Walking lunges: 3 x across and back gym with 20 lb dumbbells
3a) Leg raises in Captain's Chair (for lower abs): 3 x 12
3b) Rear delt lateral raise: 3 x 10 with 5 lb dumbbells
4) Chest press: 3 x 10 with 20 lb dumbbells
Interval sprints on treadmill: 4 min warm-up; 1-min. sprints with 1.5-min walking in between x 5; 4 min cool down
Craig Ballantyne's new book Just Say No to Cardio is a great introduction to Turbulence Training and why it's so effective. This book gives you samples of the workouts that make up the program and even covers the crux of most people's problem: nutrition. Best of all, Craig explains how to build the perfect HOME gym and tells you how you can burn fat right in the privacy of your own home. "Just Say No to Cardio" shatters some of the biggest fat loss myths out there and even reveals the keys to real fat loss in Craig's own "Quick-Start Guide". Chapter 11 shares motivating stories about some of the people who found success with Turbulence Training. As one of the first Turbulence Training transformation contest finalists, I was flattered to have my contest essay printed right on page 90!
For just a little over 100 pages Just Say No to Cardio is a great read. You can find it at the Amazon link below for less than $10! This could be the piece that kick-starts your 2009 and helps you to finally achieve the physical transformation you've been wanting.
Happy reading (and fat burning)!
~Laura
From back cover: "Using research proven Turbulence Training techniques, you can burn belly fat in half the time and never do boring cardio again. You don't have to spend hours in the gym on the treadmill to get results or the mid-section you have always wanted. Instead, using the short, burst Turbulence Training exercise system, you can workout less and get more results in the comfort of your own home."
Well, it happens to all of us - life is running along smoothly, we have our healthy habits in place, we're fully committed to participating in our fat burning activities that get us closer to our goals, and !BAM! life throws you a few curve balls and next thing you know you've fallen "off the wagon" and it's dragging you behind it!
These last few months that happened to me. I'm not too proud to admit that I've eaten things that make me blush to even confess them, and I've gone two+ weeks at a time without working out. I even forgot about my blog! I've ended up further from where I'd like to be in my "bye bye body fat" lifestyle. BUT, that's just it - it's a LIFE style. It's life and things like this happen. I just need to refocus, recommit myself and get a handle on my plan and what works best for me. That means Turbulence Training three to four times a week and clean eating with Precision Nutrition.
To get things started off right I did Workout A of the Turbulence Training 2K6 workout yesterday, then carefully planned my food for the week. Below is Nutrition Tip of the Week #12, which gives us a very appropriate reminder about "cheat meals" and keeping them under control!
I like to allow myself what I prefer to call a "reward" during the week - which may or may not be a meal. I think it's great to give myself something special for a job well done, but know those extra calories can easily undo all of my hard work! Remember to be sensible. If you didn't hit the gym as much as you had planned during the week, limit your reward to something smaller like that indulgent drink you've given up at Starbucks - just fore go the whip and Venti size! If you've earned a whole meal, have a slice or two of your favorite pizza, but stop there. This isn't license to eat the whole pie! Still hungry? I like to supplement the rest of my meal with a large greens salad with fat-free dressing and then reach for my favorite filler - a fresh apple with the skin.
Best,
~Laura
Tip #12
Skip the Cheat Meal!
by Dr. John Berardi
SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
Order Precision Nutrition now and get $50 off!
Just a quick word on oatmeal from me.
First of all, I hope we all know by now that the flavored instant oatmeal packets are a big no-no when you're trying to lose body fat. Just because is says oatmeal on the package doesn't automatically qualify it as health food! They're full of sugars and artificial ingredients that can wreak havoc on your dieting efforts.
As a rule of thumb, I try to stay away from anything that has more than 5-6g sugar, unless those sugars are naturally occurring. For example, there are 13g of sugar in an apple. OK because that sugar is just part of the fruit - wasn't added. Now, looking at a Maple and Brown Sugar variety of instant oatmeal nutrition label I see the same 13g sugar. Then taking a look at the ingredients list: 1st ingredient is whole grain rolled oats and 2nd is SUGAR. It was added.
And, don't be fooled by labels saying "lower sugar" or "weight control". They're making up for the lack of sugar with artificial ingredients and sodium to enhance the taste. That still is not the smart, clean choice. Your best bet is plain old fashioned instant rolled oats. If that seems a little bland, you can add ingredients like Dr. Berardi suggests below. My favorite is a little vanilla whey powder or stevia, cinnamon and chopped apple. Yum!
Best,
~Laura
Tip #11
Why Choose Oats
by Dr. John Berardi
If you're looking to gain mass and have a good carbohydrate tolerance, place a bowl of fiber-rich, low-GI rolled oats along with ½ scoop of vanilla protein powder, frozen mixed berries, pineapple and a small quantity of mixed nuts right next to your omelet. This is a muscle building breakfast that's hard to beat. I place this bowl right next to my omelet for a breakfast that's hard to beat.
However, if you tend to hold a lot of body fat, just stick with protein, good fats, and veggies for breakfast. Save the non-fruit and veggie carbs till after exercise only - yes, even oatmeal.
SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
Order Precision Nutrition now and get $50 off!
If you have trouble catching your Zzzzz's check out Dr. Berardi's tip #10 (and some background info below the tip from moi!)
~Laura
Tip #10
ZMA for Deep Sleep
by Dr. John Berardi
ZMA is useful for improving the quality of your sleep. For me, ZMA tends not to induce sleep as much as deepen it. Expect your dreams to be extremely vivid! My athletes, when traveling, or when under heavy training loads, usually included 2-3 ZMA capsules before bed.
SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
Order Precision Nutrition now and get $50 off!
Background info...
Well, I for one had heard of ZMA before, but really wasn't sure exactly what it was, so I had to look it up. While according to Wikipedia, it is recommended for "body builders", I know I have heard it recommended for anyone putting stress on their bodies with exercise - and if you're trying to say bye-bye to your body fat, odds are this means you!
ZMA (Zinc monomethionine aspartate and Magnesium Aspartate) is a supplement used by bodybuilders and athletes. It...is a combination of zinc, magnesium and vitamin B6.
ZMA is a combination of two minerals, zinc and magnesium, and Vitamin B-6 or pyridoxine All three of these compounds are important in biological processes, and while studies have shown that most Americans get enough zinc and Vitamin B6, more than 50% are deficient in magnesium.
An increase in exercise can lead to the loss of vitamins and minerals making it particularly important for bodybuilding due to the blood sugar level rises and urination increases, increasing the loss of magnesium, zinc, B12, B6, folic acid, and many other nutrients. Although drinking water re-hydrates an athlete, fruit juice, sports drinks or foods high in water such as vegetables are needed to replenish water-soluble nutrients.
Right on the heels of my long post yesterday about becoming aware of your food intake, I had to post this video created by fitness and nutrition expert Leigh Peele of www.fatlosstroubleshooter.com
The soundtrack leaves something to be desired, but her message is loud and clear.
~Laura
Hi everyone! Sorry your tip is coming in a few days behind schedule this week. Better late than never!
In the tip at the bottom of this post, using the old car analogy Dr. Berardi reminds us that our body needs fuel to function, whether you "feel" like eating or not. Simply eating based on mood could easily lead us to under or over-eat. Many people don't realize that what's keeping them from losing weight is UNDER eating, which makes for a sluggish metabolism. And of course this also works in reverse: eating more fuel than your body needs will cause weight gain.
For example, I don't always feel like eating breakfast, but I know that's the best way to get my metabolism up and running for the day. And, I can't tell you how many times I'm "in the mood" for sweets or for extra servings, but I've done my homework and know that's not going to get me closer to my fat loss goals.
SO WHAT'S THE TRICK?
The trick is to manipulate energy intake (food) and energy output (daily movement/exercise) to meet your goals. Eating based on feeling and mood won't take you as far as a few calculations and some good planning.
Most people eat based on their mood and/or some subjective feelings of hunger. They don't eat based on what their bodies need. Think of it this way: you're about to take a long drive on a stretch of highway with no gas station. Do you fail to stop for gas before you hit the road because you're 'not in the mood?' Of course not. Think of eating in the same way. Eating fuels your metabolic engine. So it's time to start feeling like eating so that you can stop feeling like you're scrawny.
SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
Order Precision Nutrition now and get $50 off!
If you want to burn fat, research is showing you need to MOVE! The Department of Biomedical Sciences at the University of Missouri-Colombia has found that prolonged periods of sitting reduces lipase, an enzyme in your body that is essential in the process of burning stubborn body fat.
See below for details of the study and how you make sure your body is burning fat all day! THIS IS A MUST READ FOR ANYONE WITH A DESK JOB - EVEN IF YOU EXERCISE REGULARLY!
~Laura
Source: www.naturalnews.com
Excerpt from: Prolonged Sitting Turns Off Fat-Burning Enzyme
Posted Thursday, July 10, 2008 by: David Gutierrez
Researchers injected rats and pigs with a small amount of radioactive fat, then traced where that fat went in their bodies. Among animals that were kept stationary, the fat was removed from the blood vessels in the muscles and instead stored in adipose tissue in places such as the kidneys. Unlike fat in the blood vessels of muscles, fat in adipose tissue is not easily burned.
Fabulous Fiber:
Dr. Berardi tells you how much fiber you need and how easy it is to get in Tip #8!
~Laura
Tip #8
Fiber Facts
by Dr. John Berardi
Shoot for about 40-50g of mixed fiber per day, but no more. The absolute lower limit is 20g per day. Your main fiber sources should be (in order of importance): vegetables, beans, nuts, fruit, and grains (like oatmeal). If you eat 1 oz of mixed nuts, 1 apple, 2 cups of kidney beans, and 2 cups of mixed vegetables each day, you'll be getting 41g of fiber. Also, a small amount of supplemental fiber is okay. You can get soluble fiber from psyllium, guar gum, and apple pectin, and insoluble fiber from flax seeds.
SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
Click HERE to download a free sample fat burning workout from Turbulence Training! This is an actual workout from the same program I've used to say "bye bye" to body fat!
This pdf gives you:
- sample workout requiring minimal equipment
- detailed descriptions and photos of each exercise
- chart to track your weekly progress
- information about the Turbulence Training program and links to website
Questions? For videos demonstrating super sets and interval training click HERE.
Give this sample workout a spin. I know you'll love Turbulence Training as much as I do!
~Laura
Tip #7 is one that I've been working hard on. Over the years I've cut out fats to save calories, but this is a BIG mistake. Low fat diets can help you lose weight, but may be harmful to your health.
To add healthy fats back into my diet I've been taking lots of fish oil (see Tip #3) and eating more salmon, raw nuts (walnuts, almonds & natural peanut butter), avocado, olive oil, ground flax seed, organic coconut oil, and whole omega-3 eggs (with at least one yolk!).
~Laura
Tip #7
Eat Fat, Lose Fat
by Dr. John Berardi
To lose fat, sometimes you have to eat fat. Monounsaturated fats and certain polyunsaturates actually speed up the metabolic rate. Lipid researchers believe that the best of the fat burning bunch are the highly unsaturated omega 3s called EPA and DHA. A diet supplemented with omega 3-rich fish oil promotes losses of body fat with simultaneous gains in lean mass.
SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
OK, let me start off with the FREE gift to you. You can click HERE for a complimentary e-book: Precision Nutrition Strategies for Success. This book has 43 pages and 7 chapters of valuable information to help kick off your own weight-loss journey or just reinforce the good habits you've already established. No matter what your nutrition knowledge, this is a must read for all!
Enjoy!
~Laura
Tip #6
The Organic Debate
by Dr. John Berardi
The average person should consume two pieces of fruit and three servings of vegetables per day as a minimum. Athletes probably need even more - I recommend 10-15 servings per day for each of my athletes. Experts often spend too much time arguing about organic vs. regular fruits and veggies. I agree that raw, organic fruits and vegetables are best since they have a higher micronutrient count, but any fruits and veggies are better than none! Get sufficient fruits and vegetables in your diet before worrying about whether they're organic or not. Once you've done that, worry on.
SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.Order Precision Nutrition now and get $50 off!
This tip is something most people need to hear: you DON'T have to be perfect 100% of the time to achieve the body you want! You can get results even with a little "wiggle room".
~Laura
Tip #5
The 10% Factor
by Dr. John Berardi
If some people eat one food not on their plan, their failure to be perfect sets in motion a psychological chain of events that leads to frustration and the inability to get right back on the plan. The all-or-nothing mentality sets in and BAM, they're back to nothing. But it doesn't have to be this way. 100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So allow yourself the extra 10% wiggle room. This will allow you the freedom to eat a few extra things not on your menu without the guilt and subsequent crash.
SEE ALSO: This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
Order Precision Nutrition now and get $50 off!
Low carloire diets are a quick weight loss fix, but most diets eventually fail because they have it all wrong. Read on to discover the real key to lasting weight loss! I think you'll be pleasantly surprised.
~Laura
Tip #4
Revving Up Metabolism
by Dr. John Berardi
I recommend more calories than most do. That's because there's no such thing as a stagnant metabolic set-point. Instead, metabolism chases intake. So, if you want a bigger metabolism, you need a bigger food intake. And if you're worried about fat gain with this approach, just use outcome-based decision making and adjust energy (calorie) intake every two weeks based on your results. Not much 'damage' can take place in only two weeks. So if you end up boosting your metabolism, you'll be thanking me eternally. And if it turns out you're consuming too much, you can just adjust down.
SEE ALSO: This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
Order Precision Nutrition now and get $50 off!
To make sure I'm getting all of the healthy fats my body needs, I take two fish oil capsules in the morning, one with lunch and another with dinner. Read on to discover all of it's amazing health benefits.
~Laura
Tip #3
Fish Oil Rules
by Dr. John Berardi
I consider fish oil to be an essential supplement for fat loss. Data from the University of Western Ontario shows that fish oil supplementation increases lean body mass (during non-dieting conditions), increases BMR (by up to 400kcal/day), decreases inflammation, and improves the ratio of fat/carb oxidized (sparing carbs, burning fat). Recommended dose: Start with 6-10g per day of total fish oil (assuming 30% EPA and DHA).
SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
Order Precision Nutrition now and get $50 off!
Check out this week's nutrition tip below. This is something I do myself. Whether you prefer to perform your own "ritual" on Sunday, Saturday, or break it up across several days, planning is key to nutritional success. Fail to plan and you'll plan to fail every time!
~Laura
To ensure that good foods will be available when you need them, use the Sunday Ritual. This is performed by setting aside three hours every Sunday to write out your menu for the week, shop for the week, and prepare your meals for the week. Cook all the meat, chop all the vegetables, measure out all the yogurt and/or cottage cheese, and distribute all the powders. Have them ready and set aside so that you can grab them in the morning and bring them with you regardless of what your day holds in store for you.
SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
Order Precision Nutrition now and get $50 off!
If you're a busy bee with work and family and a hectic life, there's no better way to ensure you get your workouts in and build lean muscle than putting the gym right in your home. It reduces the stress associated with working out and makes it easier to incorporate into your every day life. No more monthly dues, no more 15 min drives to and from the gym, no more lugging around a gym bag, no more "working in" your sets with some sweaty stranger. You can exercise any time in the privacy of your own home!
A few key, inexpensive items can equip you to perform fat burning workouts, like those designed by Craig Ballantyne of Turbulence Training (click blue link to learn more):
Exercise mat
The variety with Velcro straps rolls up and stores nicely in a closet
Stability ball
Be sure to get the right size for your height. 65 cm works well for me at 5'6"
40 lb adjustable dumbbell set
(guys, you will probably want to go with a 70+ lb set)
Have a treadmill or exercise bike collecting dust in the basement? Put it to use! Know someone who has a cardio machine just sitting in their house? Offer them some cash to take it off their hands! Look for used equipment at garage sales, in your local paper or on Craig's List.
That's enough to get a beginner started. As you progress you can consider these other additions:
Dry erase or chalk board
Consider this to track your workouts and progress.
Adjustable step
You'll need a step to perform my favorite "butt-lifter", the dumbbell step up. Don't have a step? Use your stairs, or a sturdy chair or stool up against a wall, with caution!
Adjustable utility bench
Something in the $100-$150 range should be decent quality for home use.
Additional weight plates for your dumbbell set
You can make your workouts more challenging by adding weight, and/or reps.
Kettlebells
http://www.russiankettlebells.com/
This site will have everything you need to get started. Be sure to check out You Tube videos and books by experts like Pavel Tsatsouline, Steve Cotter or Mike Mahler, etc. to learn proper form before attempting any kb exercises!
Eat Pasta... Carefully
by Dr. John Berardi
As a God-fearing Italian, I have to admit that I love pasta. But, as a gut-fearing weight lifter and athlete, I definitely have to choose the lower GI, nutrient dense whole-wheat variety. During training phases that require or allow for higher carbohydrate intake (higher volume training) I'll eat one whole-wheat pasta meal per day. During other phases (like where I'm trying to lose fat), the pasta stays on the shelf in favor of a higher lean protein, good fat, and fruit and veggie intake.
SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
Order Precision Nutrition now and get $50 off!
