Wednesday, February 24, 2010

How Many Calories Do You Need to Burn for Fat Loss?

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training

If you depend on classic aerobic cardio for fat loss, you probably spend 30 minutes on a machine trying to burn a set number of calories.

But does that work?

Does burning 500 calories per day cause you to lose 1 pound of fat per week?

Well, according to science, it should. But if it did, you probably wouldn't still be reading this article.

Back in the day, I used to write a column on fat loss myths for Men's Fitness magazine. Here's a classic weight loss topic I covered.

Myth: I need to burn 500 calories each workout to lose fat.

Possibly one of the worst inventions for fat loss was the calorie-counting monitor on treadmills, elliptical machines, and stairmasters.

Because of these, millions of men and women now obsess about the number of calories burned per session. You've probably even been one of those people, watching it creep up ever so slowly during a slow-cardio session. All the while knowing that you can wipe out a 30-minute, 300-calorie treadmill session with one fell swoop of the
Krispy Kreme hand.

Too many people are brainwashed into thinking that if they don't burn 300-500 calories per session, then they won't lose fat. After all, that is what you've been told time and time again in those fluffy fitness/fashion magazines.

The problems with this approach to fat loss are numerous. First off, it's difficult to say if the calorie counters are even accurate. A story on CBS news showed that cardio machines overestimate calorie burning by up to 20%.

Next, depending on slow cardio for advanced fat loss is relatively useless and at the very least, inefficient. It takes a long time for you to burn a lot of calories and one study showed that men who only used cardio training for weight loss ended up with a reduced resting metabolism. You are basically undoing the calorie burning by depending only on cardio. On the other hand, guys in the same study that used strength training didn't suffer a reduced metabolic rate.

So what is the solution to burning fat in a faster, more efficient method? The answer is to use strength and interval training to burn fewer calories in less exercise time, but with a more intense form of exercise.

Your body will burn more calories after exercise (when you use intervals) than it does after you do slow cardio and your metabolism will stay high. Some experts refer to this as the afterburn effect. How do you do intervals? Well, you could sprint for 30 seconds and rest for 90 seconds and repeat that for 6 sets - using the bike preferably or treadmill if you are experienced with it.

Within that short time frame the intervals will cause your muscles to go crazy with activity (I call it a metabolic turbulence). This crazy metabolism boost causes lots of calorie burning after exercise to get your body back to normal. The result is you would end up burning more fat and more calories in the post-exercise period as your body tries to get things under control.

Now there is one time where you'd want to count calories, but that is when you are counting up and determining how many calories you eat per day. Again, you can wipe out an entire workout's work in less than a minute simply by eating garbage. Without some structure and discipline to your nutrition, there is nothing that even my programs can do to help you lose fat.

So exercise nutrition control and interval training. These are the two anti-calorie counting methods that will help you lose fat and get lean.

Check out The TT 21-Day No-Risk Trial

Monday, February 22, 2010

25 Bodyweight Exercise Ideas For Fat Burning

Alright, let's say you go into the gym and it's waaaaaaay too busy (or you are exercising at home with only one set of adjustable dumbbells) and you need some alternative exercises.

What can you do in place of dumbbell presses, dumbbell rows, split squats, etc.?

Well, here are 27 alternative exercises for you.

Situation #1 - You can't do dumbbell chest presses because all the benches are taken, so you can do...

- pushups
- close-grip pushups
- decline pushup
- elevated pushups
- off-set pushups
- pushups with your feet on the ball
- pushups with your hands on the ball
- spiderman pushups
- pike pushups
- or possibly the hardest two hand pushup of them all, decline close-grip spiderman pushups

Situation #2 - You're superset calls for dumbbell chest presses and dumbbell split squats, but you only have one set of dumbbells and you're set on doing the chest presses...what can you do for your legs?

- 1-leg lying hip extensions for beginners
- high-rep Bulgarian split squats for advanced
- high-rep split squats with your front foot elevated 4-6 inches
- 1-leg deadlifts
- 1-leg squats onto bench
- 1-leg squats standing on the bench
- deepstep-ups
- reaching lunges

Situation #3 - You're at the gym on a busy Monday night and your superset calls for dumbbell rows and stability ball leg curls, but all of the dumbbells are taken. What alternatives can you do using a pullup bar or smith machine?

Using the smith machine, you can do...
- inverted rows
- underhand inverted rows
- inverted rows with your feet on the ball
- inverted rows holding the ends of a towel hung over the bar
(advanced grip strength there!)

Using the pullup bar, you can do...
- eccentric pull-ups
- regular pull-ups
- sternum pull-ups
- chinups
- side to side pull-ups


Check out The TT 21-Day No-Risk Trial

Friday, February 12, 2010

7-Step Detox Diet

It's about that time of year.

This is when folks slowly start dropping off from their workout program, or cheating on their diet.

And for a lot of folks, weekend eating - particularly Super Bowl weekend eating - is to blame.

When some folks binge eat, they go looking for a "detox diet", thinking that will reverse all their mistakes.

But I'm not here to recommend way.

Instead, I have an amazing article - perhaps his best article ever - from fitness expert Craig Ballantyne about a simple 7-Step Detox Diet that you can easily follow everyday... that you never need to do an extreme 7-day or 2-week cleanse.

Here's Craig to tell it like it is:

I just got back from the Super Bowl and got a chance to sit in the front row right in the end zone. It was really cool, and I also got a chance to see "The Who" live in concert at half-time.

But, while I was there, I had a few extra "non-compliance" meals than normal, so it got me thinking about detox diets.

I have a pretty strong opinion about detoxing, and I put together a simple 7-step detox diet plan that you can easily follow so that you never have to do a 16-day detox ever.

You see, my biggest "beef" with the entire theory of "detoxing" is this...

It is simply NOT possible to EVER detox your body.


Because it's such a vague statement.

What does "detox" mean?

How do you measure "detoxification"?

What do you even define as toxins?

And when do you officially become "detoxed"?

The answer is, "You don't."

It's impossible.

After all, every single second of every day your body produces carbon dioxide, which is a toxin.

And if you have deep belly fat, research shows that this "visceral fat" is constantly releasing inflammatory toxins into your blood.

Every second. The more fat you have, the more toxic you are.

Plus, every breath you take includes pollutants.

And even the water that you drink may contain "toxins".

So....what's the real deal on detoxing?

Listen, while every "expert" is out there arguing about tiny little details and "gurus" are trying to sell you on detoxing so they can sell supplements, the TRUTH is that you really just need to know a few steps to avoid getting toxic in the first place.

In my opinion, the #1 factor in living a "low toxin life" is simply to keep as much garbage out of your body in the first place, rather than depending on a 3-day, 7-day or even 16-day detox to be healthy.

So what do I do to prevent "toxin build-up" in the first place?

Well, I live the Turbulence Training Lifestyle of course, including my "7 Step Detox Nutrition Plan":

1) Start each day with a blender drink of berries, spinach or other greens, raw nuts (such as walnuts - rich in healthy fats), and other ingredients packed with antioxidants and healthy fats.

2) For lunch, have a large green salad with spinach, beans, broccoli, peppers, avocado, onions, etc.

3) Eat an organic apple a day. Certain fruits (i.e. apples, peaches, cherries, and strawberries) and vegetables have a higher exposure to pesticides, and you should choose organic when possible.

4) Eat RAW snacks only - of fruits, vegetables, and nuts. Try using this one simple rule and limit all of your between meal snacks to raw fruit, raw vegetables, and/or raw nuts and I promise you'll drop the pounds because you'll be full on a smaller number of calories.

5) Drink Green Tea (2-3 cups) and filtered water (3 liters) instead of beverages that contain calories or chemicals.

6) Limit animal protein intake to only 2 servings per day. On most days, I'll one of the following: an "after workout" chocolate milk, organic eggs in the morning, or occasionally I'll have high quality meat at dinner.

You don't need to be a full vegetarian to live a longer life, but you should probably avoid eating meat 5 times per day, like people in Chicago.

(Hey Chicago, don't get mad at me for was a born-and-raised Chicago native who told me 5 servings of meat per day was the average Chicago meat consumption.)

7) Minimize or completely eliminate alcohol intake.

While research does show that for men, up to 2 drinks per day may help cardiovascular health (and for women, up to one drink per day), I'm not about to recommend you start drinking.

After all, if you go above those limits, you start to destroy your health...and you risk addiction. Alcohol killed my father, and I don't want to see the same thing happen to you. Tread cautiously with the booze.

So that's it. A simple 7-Step Detox Diet Plan.

By the way, it goes without saying that you should avoid:

- cigarettes
- trans-fats
- excessive amounts of sugar
- refined grains
- and 7-11 nacho cheese


Of course.

And you should be exercising to lose the belly fat...using proven methods, such as interval training - which is proven to beat long, slow cardio when it comes to burning dangerous belly fat.

Plus, you should be using Turbulence Training resistance supersets to burn more calories and sculpt your body.

If you've never used Turbulence Training, you can try it out today for less than the cost of a Superbowl hot dog.

Click here to get Turbulence Training for less than 5 bucks:


Simply follow those 7 nutrition guidelines and use the short TT workouts to cut out as many toxins from your body - without detoxing.

Stay strong,

Craig Ballantyne, CSCS, MS 
Author, Turbulence Training

PS - I also believe you should avoid toxic relationships... you need to take a hard look at the people you surround yourself with in life.

Do you have the right work friends?
Are you in the right relationships?
Do you spend enough time with the right family members?

Or are they toxic too?

Remember - you need social support for success in life and in fat surround yourself with positive people, like the good folks on the TT Member's forum.

If you need to dump the toxic folks and get positive social support, we'd love to see you on the forum and help you out.

You will get a free 3-month TT membership access to the forum when you try out Turbulence Training for only $4.95 today:


Please click that link to get started losing fat & getting rid of the toxic baggage in your life.

Monday, February 8, 2010

5 Reasons to Avoid Cardio for Fat Loss

Maybe you've been told that cardio is the best way to lose fat...but if you're not getting results with that long, slow, boring program then I have shocking news for you.

Recently, Men's Health and Women's Health fitness expert Craig Ballantyne emailed me the top 5 reasons why trainers should stop telling their clients to do cardio.

I was surprised by all of the research that is out there showing just how ineffective cardio is for fat loss.

I know I sure won't be using it to burn belly fat in the future.

Now sure, cardio is good for endurance athletes and for your health, but when it comes to fat loss, here are the 5 reasons to kick cardio to the curb:

1) Cardio machines over-estimate the number of calories burned by up to 31%. (reported in Mens Health, Feb 2009)

2) One research study found that when men and women did 6 hours of cardio every week for one year, they only lost 6 pounds. (Reference: Obesity 15:1496-1512, 2007. Exercise Effect on Weight and Body Fat in Men and Women. Anne McTiernan*, et al.)

3) When some people start a cardio program, they end up eating more, and may even gain weight because of this. (Reference: International Journal of Obesity 32: 177-184, 2008).

4) Even scientists admit that cardio does not burn as much fat as you'd expect based on the number of calories burned in a workout. (Reference: Br J Sports Med. 2009 Sep 29)

5) And finally, head-to-head research has shown that interval training works better than slow cardio for fat loss - even when diet is not changed. (Reference: Int J Obes 2008 Apr;32(4):684-91).


If you're like me, you would never have known about that research if it wasn't for experts like Craig Ballantyne exposing the truth about cardio.

Now you might be thinking, if cardio doesn't work, then WHAT DOES?

Well, don't panic. Insider experts like Craig have known for years that nutrition, interval training, and resistance training are the 3 most important secrets for helping you lose belly fat.

In fact, Craig's workout programs have been used by millions of men and women through his articles in Prevention, Men's Health, and Women's Health magazine, plus through his Turbulence Training program.

Now I'll be honest with you, and don't tell Craig this, but while his workouts in the magazines are good, they aren't nearly as fun and effective as the workouts in his Turbulence Training System.

In fact, I want you to try my very favorite Turbulence Training workout that you'll find here:


It's fun, fast, effective...and doesn't require any long, slow, boring cardio or fancy machines at your commercial gym.

So skip the cardio, because research and results prove that it just isn't worth your time.

To your success,

Arthur M.

Wednesday, February 3, 2010

Final Phase Fat Loss

The other day I told you about little (FREE) Fat Loss Report that's caused quite a stir in the fitness industry this past week -- Why You've Stopped Losing Body Fat...And How to Fix It, by fitness model and author John Romaniello.

In the report, John covers what he believes to be the Top 5 "causes" of slow, stalled fat loss, and then goes on to give you practical SOLUTIONS for each.

Only ONE small catch:

The page is closing TODAY, so if you want to download it at no cost, it'd definitely be in your best interest to visit the below link right now: <------- *FREE* Download (ends today)

If you've ever experienced a fat loss plateau, or if you feel that you could be losing fat FASTER, I guarantee the "secrets" John shares in this free report will get the ball rolling again, and then some.

Pick it up FREE today: <------- *FREE* Download (ends today)

Talk soon,

Arthur M.

3 fast-food fatloss-tips

Fitness madman Jon Benson is at it again... this time telling us you can get "skinny eating fast-food..." And he intends to prove it. Naturally you have to modify the way you eat fast-food (duh!) but his tips are really clever. Here's 3 for you today...



3 fast-food fatloss-tips


Believe it or not you can get lean by eating fast food.

I know, it sounds crazy... but in a few weeks I'm going to prove it to the world with the release of my newest mini e-book "Fast Food Fitness: How I Dropped 40lbs Eating Fast Food Every Day."

Do you think I'm joking?  I'm not.

Of course there's a WAY to eat fast food and drop the pounds. You can't just eat like everyone else does. That's common sense.

And believe me, there are more healthy ways to drop the pounds than eating fast food... for sure.

But the way I figure it: Would you rather be healthIER and lean or UNhealthy and overfat?

Silly question... so consider "Fast Food Fitness" a path to the lesser of two evils... and one that actually got me to 10% bodyfat (that's pretty lean!) a few years ago.

Here's how it started:

I simply hate to cook!  I have since solved that problem... I hired a part-time chef (it's cheaper than it sounds)... but until two years ago I was eating out every single meal... I mean EVERY MEAL.

Most of the time... not all of the time, but most of the time... these meals were fast food joints like burger joints and even fried chicken places.

But I had to keep my physique, so ... what to do?

Well... you'll have to wait. At least a few weeks.

If you want the book for half-price, you have to own a copy of "Every Other Day Diet plan"... everyone who owns a copy before "Fast Food Fitness" hits the Internet will get half-off.

So go here if you don't have EODD yet ...


Here's 3 of my top 25 fast-food diet-tips... just these 3 will take you 1/3 of the way there...

First, use my Half-n-Half Principle. Order whatever you are going to order and then have the person behind the counter cut the order exactly in HALF.

Half to go... half to eat there.

Eat half now.... then the other half 3-4 hours later. Believe it or not you will store less bodyfat and even increase your metabolism eating like this.

Simple trick... give it a shot.

Second, ditch all the starch. That means buns, bread and anything made of flour. BUT here's the "still tastes good" trick I use. I keep ONE of the pieces of bread from, say, my hamburger. Then I "pick" at it while I enjoy the meat and either a small diet soda or tea. Eat no more than 5 "picks" at the bread... about half a slice. You still get the exact taste of a burger with none of the stuff that makes most people over-fat.

Third, for you chicken lovers, split your order between fried and baked chicken. KFC has excellent baked chicken... try it. Then strip most of the skin off the fried chicken. Not all... most.

You still get the taste, but with far fewer bad food-stuffs and calories.... make sense?

Enjoy the tips... but remember, the healthiest (and tastiest) way to eat is still my Every Other Day Diet plan, which works in your favorite foods each week....



[Note: This posting is intended to make you aware of the availability of this program and offer. It’s not a personal endorsement! As always please note the Compensated Affiliate Disclosure at the sidebar!]

Tuesday, February 2, 2010

5 ways to bust through a fat loss plateau!

Ever hit a "wall" in your fat loss program where your progress just seemed to come to a schreeching halt?

Perhaps you're experiencing it now...

Well, good news -- scratch that, GREAT news.

Fitness model and author John Romaniello is offering a complimentary download of his new fat loss report "Why You've STOPPED Losing Body Fat...And How to Fix It" over at his website.

The download is totally FREE: <------- *FREE* Download

John really went over the top here -- more than 25 pages of pure, actionable content that will absolutely help you immediately begin losing fat FASTER.

Here's the link again: <------- *FREE* Download

Enjoy the report!

Arthur M.

P.S. There are no "strings" here. Just tap on the link above and you'll be downloading the report before you know it.

Monday, February 1, 2010

1 "Weird" Workout Program

I've never tried a workout like this before...but I just reviewed the new Turbulence Training Adrenaline Circuit Workout and it looks so cool!

You'll agree though, that it's also kind of weird.

I mean NO other trainer is using intervals in this set-up, but Craig actually explains WHY you are doing them that way. If you're into the science behind workouts, you'll love his Adrenaline Intervals article.

(Of course, 95% of trainers out there don't have a clue about the science of fat loss - but with Turbulence Training Adrenaline, you'll get shown scientific PROOF that this program works.)

Turbulence Training is the ONLY choice for smart workouts that are proven, FUN, and guaranteed to get results.

And if this is the year that you're finally going to get the results you deserve, than you need the complete "4 for 1" Turbulence Training package that is on sale this week.

For beginners, you'll start with the TT Beginner Total Torso Training program, and then graduate to TT 2K10, then to TT Transformation, and finally to TT Adrenaline.

And if you're advanced and want the Ultimate Challenge, you can go directly to TT Adrenaline. Do that circuit challenge, and post your results on the TT Member's Forum.

Just say NO to cardio, and YES to results with Turbulence Training.

But hurry, the TT "4 for 1" offer ends on Wednesday, February 3rd.

On that day, the January workouts will be pulled from the offer.

But until then, you will get immediate access to all three January TT Workouts PLUS the new TT Adrenaline program for the price of one workout (only $19.95).

So it's now "4 for 1".

Oh, and the TT Kettlebell 15-Minute Express workout will be ready soon too! (So make that "5 for 1"!)

PLUS you'll also get 30 days free in the TT Member's area where you can ask Craig all of your training and nutrition questions

The total value of all of these workouts and bonuses is well over $119, but you can get this Complete TT 2K10 Package for only $19.95 today.

Click here to get started with this amazing fat burning deal:


But hurry, because this is your LAST CHANCE to get all of these workouts and bonuses for such a low investment before they get put back in the TT Member's Platinum Vault.

To Your Success,

Arthur M.

PS - Don't forget, you will also receive...

...30 days access to the TT Member's area and forum where you can ask Craig ALL of your training and nutrition questions.

Craig watches that forum like a HAWK, checking in every few hours to make sure all questions get answered and new members get welcomed.

So make sure to take advantage of his help and the complete social support system from all other TT Members.

PPS - Get ready for TT Adrenaline...

...this is a new scientifically-formulated workout program unlike any other Turbulence Training workout Craig has ever designed...

...Click here to get access to the workouts IMMEDIATELY:


NOTE: This promotion ends on Wednesday, February 3rd, and then these three workouts will be removed and locked up in the TT Platinum Member's Vault.

PPPS - Your results are guaranteed by Craig's 100% money back promise. If you aren't COMPLETELY satisfied with your results from the TT programs, just let Craig know and you'll be refunded your $19.95 before the end of the 30-day member period and you won't be billed any additional charges.

And no matter what, you'll get to keep ALL of the workouts!

[Note: This posting is intended to make you aware of the availability of this program and offer. It’s not a personal endorsement! As always please note the Compensated Affiliate Disclosure at the sidebar!]