Before I share with you the Top 10 Body Transformation Tips I have a time sensitive message for you.
This week is the LAST CALL for you to enter the Turbulence Training Transformation Contest.
Here is your link to the TT Transformation Contest rules and prizes.
Click here -->> Turbulence Training Transformation Contest
The last day to begin is Saturday, September 18th.
If you want to lose fat and gain lean, sculpted muscle at the same time, there is nothing better to get you motivated and committed than a 12-week Transformation Contest.
Not only can you dramatically change your body, but you can also win $1000 just for losing belly fat. At least, you can when you join the Turbulence Training Transformation Contest.
Here is your link to the TT Transformation Contest rules and prizes.
Click here -->> Turbulence Training Transformation Contest
Now for the tips and free Turbulence Training Workout.
For the full Article head over to -->> 10 Body Transformation Tips
10. Clean out your pantry
9. Get social support
8. Use a food journal
7. Take before photos
6. Fix your mindset
For more details and the over 5 tips that will transform your body helping you lose fat and build muscle visit the full post.
For the full Article head over to -->> 10 Body Transformation Tips
Showing posts with label fat loss. Show all posts
Showing posts with label fat loss. Show all posts
Monday, September 13, 2010
Friday, September 11, 2009
Want to Burn More Belly Fat During Exercise
Atlanta,
there has been lots of research done with respect to body fat and spot reduction. You know how many people now are looking to lose belly fat but want to keep the shape of their butt they're so proud of.
Experts and personal trainers have claimed that there's no way to spot reduce. They, me included have said that there is no way that you are able to pick and choose where you can take of the fat.
Recent studies are showing that it may in fact be possible. Scientists have studied exactly WHERE fat is burned from in order to fuel certain activities and it looks as though there may be a unique connection between the muscles being exercised and the fat cells used to provide the bulk of the long term fuel for your training.
NOTE: This is NOT definitive yet, but it holds promise.
It also supports my theory (and again, this is ONLY my theory!) that your MIND-MUSCLE CONNECTION plays a STRONG role in how much, and WHERE you can burn fat.
In this article, I reveal a unique tip that I use to increase the "mind-muscle" connection to (again, in theory) burn more belly fat from your training by implementing a crazy "cardio fat blaster"...
How To Burn More Belly Fat During Exercise
1. First, if you have the muscle Nerd's best-selling book "Combat The Fat" program, you know that he is a HUGE supporter of LOW intensity cardio as a fat-burner.
2. Start this exercise session with a low effort warmup of about 5 minutes on a treadmill, bike, or other exercise equipment.
3.follow up with one set of WEIGHTED CRUNCHES until failure. keep it to just one set
4. do a 10 minute LOW INTENSITY cardio activity. It can be any carido exercise that you like, some examples are; Rowing, jumping rope, jogging, bike...
5. follow that with one set of HANGING LEG RAISES, again to failure. This is to be followed by your second 10-minute bout of low intensity cardio doing a different type of exercise than you had with your last activity.
6. next do a single set to failure of HANGING ROTATIONAL KNEE RAISES...then on to your 3rd round of cardio. Again doing a different activity from the last, though you can repeat wht you did the first round.
And so it goes on, switching back and forth between an abs exercise and low intensity cardio.
For your follow up abs exercises, I suggest (in order)...
=> Hanging Knee Raises
=> Either crunches or V-ups
As you can see, we slowly decrease the intensity of the abs exercise choices with each set as you get closer to the end of your workout.
But in essence, by training your abs throughout your cardio session, you send a "message" to your body WHERE you want all that fat-burning cardio to do most of it's work.
You may think this crazy, but give it a try and see if it doesn't make a difference in where your measurements start reflecting results!
there has been lots of research done with respect to body fat and spot reduction. You know how many people now are looking to lose belly fat but want to keep the shape of their butt they're so proud of.
Experts and personal trainers have claimed that there's no way to spot reduce. They, me included have said that there is no way that you are able to pick and choose where you can take of the fat.
Recent studies are showing that it may in fact be possible. Scientists have studied exactly WHERE fat is burned from in order to fuel certain activities and it looks as though there may be a unique connection between the muscles being exercised and the fat cells used to provide the bulk of the long term fuel for your training.
NOTE: This is NOT definitive yet, but it holds promise.
It also supports my theory (and again, this is ONLY my theory!) that your MIND-MUSCLE CONNECTION plays a STRONG role in how much, and WHERE you can burn fat.
In this article, I reveal a unique tip that I use to increase the "mind-muscle" connection to (again, in theory) burn more belly fat from your training by implementing a crazy "cardio fat blaster"...
How To Burn More Belly Fat During Exercise
1. First, if you have the muscle Nerd's best-selling book "Combat The Fat" program, you know that he is a HUGE supporter of LOW intensity cardio as a fat-burner.
2. Start this exercise session with a low effort warmup of about 5 minutes on a treadmill, bike, or other exercise equipment.
3.follow up with one set of WEIGHTED CRUNCHES until failure. keep it to just one set
4. do a 10 minute LOW INTENSITY cardio activity. It can be any carido exercise that you like, some examples are; Rowing, jumping rope, jogging, bike...
5. follow that with one set of HANGING LEG RAISES, again to failure. This is to be followed by your second 10-minute bout of low intensity cardio doing a different type of exercise than you had with your last activity.
6. next do a single set to failure of HANGING ROTATIONAL KNEE RAISES...then on to your 3rd round of cardio. Again doing a different activity from the last, though you can repeat wht you did the first round.
And so it goes on, switching back and forth between an abs exercise and low intensity cardio.
For your follow up abs exercises, I suggest (in order)...
=> Hanging Knee Raises
=> Either crunches or V-ups
As you can see, we slowly decrease the intensity of the abs exercise choices with each set as you get closer to the end of your workout.
But in essence, by training your abs throughout your cardio session, you send a "message" to your body WHERE you want all that fat-burning cardio to do most of it's work.
You may think this crazy, but give it a try and see if it doesn't make a difference in where your measurements start reflecting results!
Saturday, April 25, 2009
Fat Loss Interval Workouts - 04/25/09
Saturday, April 4, 2009
A little about Fat - The Skinny On Fats
Fitness author Jon Benson shared this letter with me and gave me permission to share it with you.
Let's get this one out in the open:
Let's get this one out in the open:
- Fats do not make you gain bodyfat.
- Fats do not put you on Heart Attack Row.
- Fats are not the enemy.
- Eat fats as they occur in nature, but eat at least 80% as they "actually" occur in nature -- meaning from grass-fed and free-range sources. The extra cost is worth it. It tastes better and your medical costs will well offset the few dollars more per pound you pay.
- Cook with a combination of olive oil and coconut oil, but use both sparingly.
We've been sold a bag of lies when it comes to fats.
Fats are essential for your body's hormone production, skin health, absorption of fat-soluble vitamins, and even burning bodyfat.
Yep... you need fats to burn fat.!
Studies have been conducted to attempt to elevate cholesterol levels using high-fat diets. Most all of them have failed miserably -- in fact several "lowered" total cholesterol while raising the so-called "good" cholesterol (HDL).
That being said, you don't need the following... 1. A lot of fats in your diet. Fats still contain over twice the calories per gram as carbs and protein. 2. Any kind of "fake fats" -- margarine or processed oils of any kind are highly dangerous foods.
Here's my simple dietary fats solution:
If you are eating plenty of animal protein you do not need excessive fats... not because of 'danger' but because of needless calories. Not a good idea if you're wanting to keep your abs. But a bit of raw butter or olive oil can make bland veggies taste wonderful, so feel free. Also, omega 3-rich fats like olive oil and fish (and especially fish oil) help lower inflammation. That's the real culprit behind heart disease in most cases.
3. Avoid a lot of fats at night. The night-time meals should be high in lean protein (tuna, tofu, turkey breast) with very limited fats if you are wanting to really get lean.
If you are just trying to shed bodyweight slowly, it's okay to have some fats at night. Just do me a favor: If you are on the "Fats make you gain bodyfat and have heart attacks" bandwagon, jump off. We have consumed fat for countless thousands of years. Just consume it the way we always HAVE (naturally, not stuffed with hormones and cooked up in a lab) and you'll be fine.
If you want a diet-solution that actually uses dietary fats to help you take off the bodyfat, then use this one: <--- Eat Fats, Burn Bodyfat!
It's a real-world plan that allows you to eat your favorite foods and still shed the bodyweight you want. And yes -- that includes fats.
Wednesday, February 11, 2009
Why Dieting Is A Lot Like a Financial Crisis Part 3
Weight loss and the Atlanta Economy
For those looking to lose weight and have thought a diet was their fat loss solution.
Learn the parallels between dieting and the biggest financial
crisis of our time. And no, it's not because
both are painful and leave you hungry!
4 - The Great Depression
Now you're really feeling bad about yourself. You've gained back all the weight you lost when you crash dieted only you lost muscle and gained back fat.
You're in the middle of a great depression. What's it going to take to snap out of it?
5 - The Two Magic Words
I'm talking BAIL OUT, right! Government to the rescue, right! WRONG.
Look at how well the bail-out worked. The stock market keeps tanking and keeps yo-yo dieting. Until the government takes high fructose corn syrup out of the food-lobby pyramid, you can be pretty sure the government isn't going to solve your weight problems.
Now come the REAL two little magic words that will make everything okay…Personal Responsibility.
I am VERY sure there are predatory lenders out there who convinced people that they could afford homes that they really couldn't just as I'm sure there are food manufacturers trying to convince you that Lucky Charms are healthy because they suddenly contain calcium…
When you get down to it, nobody is holding a gun to your head to eat that last chunk of Texas Toast with extra cheese, butter and frosting. Just because something is available doesn't mean you HAVE to insert it into your face (or sign the paperwork that says you're fine with 5% APR jump on your mortgage when it resets).
When you put Personal Responsibility into practice, you take CONTROL over your finances and your nutrition. You realize that the world does not owe you a lean body…it's something you have to work for and make an effort for, just like it takes work and effort to pay your mortgage every month.
If it sounds too good to be true…well, you know how the rest of THAT goes…
In this case, it's a lesson Wall Street should learn from Sesame Street. Like Cookie Monster says, cookies are a "sometimes" food - meaning if you're greedy all the time, it's going to eventually catch up to you and you'll have to pay for it (unless you're AIG, apparently, in which case you've got a license to keep on partying without any hint of accountability - I guess the parallel to that would be liposuction!).
So how do you take the next step? Glad you asked! I've got links to a number of excellent fat-loss programs you can use to take control over your life and put that newfound Personal Responsibility to work!
By Nick Nilsson
Head over to Grounded Personal Training to read moreat
Looking for an Atlanta Trainer?
Contact Grounded Personal Training
Contact Grounded Personal Training
Sunday, February 8, 2009
Why Dieting Is A Lot Like a Financial Crisis Part 2
Weight loss and the Atlanta Economy
For those looking to lose weight and have thought a diet was their fat loss solution.
Learn the parallels between dieting and the biggest financial
crisis of our time. And no, it's not because
both are painful and leave you hungry!
2 - The Crash
So it's time to diet. And you want to lose that fat FAST. So you immediately drop your calories to near starvation level. Of course, in the stock market, a strict diet looks a lot like a crash. Your body views it the same way.
Panic sets in. Just as brokers start selling off stock, your body starts getting rid of things it doesn't want to carry around.
And, of course, the greater the panic, the stupider the brokers (and your body) get. When you crash diet, your body tends to burn MUSCLE more than fat. Just like a broker selling off the good stocks that can help him recover from a crash.
It's the FAT you want to sell off, not the muscle.
But a big crash [diet], which was set up by the previous gluttony [the result of excess deregulation, akin to asking a 4 year old to guard the birthday cake], you're now attempting to accomplish very quickly what should normally happen over a longer period of time.
If you were to experience a slow economic downturn, your ability to get rid of the fat is much better, allowing you to streamline your portfolio smartly rather than just trying to get rid of everything all at once. You cut your calories, increase your activity and gradually lose the fat.
3 - Market Instability
If you've got a retirement savings plan and you've looked at it recently, you've probably seen a graph that does up and down just like the numbers on the scale of a yo-yo dieter.
The crash is followed by a binge of people buying cheap stocks (because the price is so low and because that Kentucky-fried birthday cake just looks so good), followed by another crash, followed by another binge. And so on.
This constant cycle of crashing and rebounding does nothing to stabilize the economy. It only makes you want to eat more and makes you fatter.
By Nick Nilsson
at
Wednesday, February 4, 2009
Why Dieting Is A Lot Like a Financial Crisis - Part 1
Weight loss and the Atlanta Economy
For those looking to lose weight and have thought a diet was their fat loss solution.
Learn the parallels between dieting and the biggest financial
crisis of our time. And no, it's not because
both are painful and leave you hungry!
By Nick Nilsson
Now, let me be clear right off the bat…if you think I'm going to make a joke here about how your Freddie Mac and Cheese ends up on your Fannie Mae, you're wrong…I would never do such a thing.
What I AM going to do is draw some parallels about how the financial mess Atlanta and the United States is in can actually help you understand how dieting affects your body, and in turn, can help you get better results in your fat-loss efforts and, of course, make you millions of dollars richer in the process.
I'm going to drift around in between finance and nutrition here - I know, they're two almost identical subjects but, try to bear with me.
And keep in mind when you read this, I'm no financial expert. If something isn't 100% right, the SEC isn't interested in small fish like me so I wouldn't bother mentioning this article to them...
1 - The Boom Years
Your body is designed to store fat. Its how we've survived as a species over the millennia. When famine hit, it was always the individuals who could best store and use fat who survived. Evolution wasn't concerned about the potential for muffin-top when it loaded our bodies with easy-to-fill fat cells.
So when times were good (like in the U.S. housing market a few years back), those fat cells were getting filled up like crazy! Everybody was seeing their house values (i.e. waistlines) expand.
Now, greed operates not only in the financial markets but at the buffet table as well. The less regulation there is, i.e. portion and food quality control, the more things start to get unbalanced and the more potential there is for gluttony.
Some people were buying houses they really couldn't afford which is a parallel to some people eating the crappy food (i.e. pretty much anything that comes directly to you through a window). It compromises your health in the long run.
Heck, you can think of eating at McDonald's sorta like getting an adjustable rate loan…you're fine for the first little while but suddenly BAM. Your rate adjusts and it's time to bust out the fat pants.
But hey, while you're still in those first few years of your Adjustable Rate Mortgage, life is good. You may not look like you're gaining a lot of fat (it's all settling into those spaces between your internal organs) or setting up your financial markets for a crash until the moment of truth hits.
Then the balloon payment comes due, your mortgage doubles and you start blowing out the seams on your fat pants.
The internal workings of your system have been so corrupted by deregulation (and coagulation) that your markets can barely function. Your blood pressure is going up faster than a CEO's retirement bonus because your body is carrying too much debt around your waistline.
------------------
Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 17 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at (http://www.fitness-ebooks.com). He can be contacted at betteru@fitstep.com.
Thursday, January 8, 2009
Atlanta Trainer Fat Loss Tip - one
Building the body you want can be hard work.
Often people make body transformations even harder on themselves without knowing so. You start out with the best intentions, but fail to achieve the results you had expected. You are not sure why your training has not changed your body because you have worked so hard. Every day you get ready, pumped up and head to the gym eager to get your workout in and see results. When you arrive you put your name down for the next available cardio machine then eagerly await your turn. You jump select your favorite TV or playlist and start out.
Thirty minutes latter your time is up, you jump off a head over to the free weights. You saw a good exercise the other day in a magazine so you give it a try. Not sure what weight to use you pick something that looks you size and go at it. Not sure where to go from there you remember an exercise a friend mentioned a while back. You grab the dumbbells and go at it. After another thirty minutes of working out and thinking about what exercises to do you head home hoping today made a difference.
Even though you had the best intentions you did not have a plan, if you fail to plan you plan to fail. Before you go to the gym you need to know what exercises you are going to do, how many reps, how much weight, the proper form, and how often you need to go. Effective weight loss works best with a clear training program.
Atlanta Trainer Fat Loss Tip: Plan
Take some time to study exercise programming or if that is not an option hire a trainer to plan things for you. Obtaining your ideal weight and look the way you want involves much more than going to the gym. A well qualified personal trainer or strength coach can help you get the results you need. The investment put towards a training program that works for you will go a long way in getting results. It will also eliminate the frustration you get from spinning your wheels.
Often people make body transformations even harder on themselves without knowing so. You start out with the best intentions, but fail to achieve the results you had expected. You are not sure why your training has not changed your body because you have worked so hard. Every day you get ready, pumped up and head to the gym eager to get your workout in and see results. When you arrive you put your name down for the next available cardio machine then eagerly await your turn. You jump select your favorite TV or playlist and start out.
Thirty minutes latter your time is up, you jump off a head over to the free weights. You saw a good exercise the other day in a magazine so you give it a try. Not sure what weight to use you pick something that looks you size and go at it. Not sure where to go from there you remember an exercise a friend mentioned a while back. You grab the dumbbells and go at it. After another thirty minutes of working out and thinking about what exercises to do you head home hoping today made a difference.
Even though you had the best intentions you did not have a plan, if you fail to plan you plan to fail. Before you go to the gym you need to know what exercises you are going to do, how many reps, how much weight, the proper form, and how often you need to go. Effective weight loss works best with a clear training program.
Atlanta Trainer Fat Loss Tip: Plan
Take some time to study exercise programming or if that is not an option hire a trainer to plan things for you. Obtaining your ideal weight and look the way you want involves much more than going to the gym. A well qualified personal trainer or strength coach can help you get the results you need. The investment put towards a training program that works for you will go a long way in getting results. It will also eliminate the frustration you get from spinning your wheels.
Friday, December 12, 2008
4 Interval Workouts That Burn Fat
If you are struggling to lose fat with cardio, I have great news for you. Men's Health expert trainer Craig Ballantyne sent me these 4 interval training workouts to help you burn fat!
There are all types of ways to do interval training, and research hasn't shown us a best way yet. There is NO best interval training workout for fat loss, however, some of my favorites are:
a) 1 minute on, 1-2 minutes off, repeat 6 times.
b) 30 seconds on, 90 seconds off, repeat 6 times.
c) 45 seconds on, 90 seconds off, repeat 6 times.
d) 20 seconds on, 40 seconds off, repeat up to 8 times.
Make sure to include a warm-up and cool-down after each.
And remember, you can use all types of interval training methods
for these workouts.
You can do treadmill running, hill walking, stationary cycling, sprinting outside (if you do extra warm-up), kettlebell swings, medicine ball power woodchoppers, rope jumping, rowing, swimming, or even the elliptical machine (if you think it works).
One research study even used 8 seconds on, 12 seconds off for a total of 20 minutes, but these short intervals are almost impossible to do on regular gym equipment, that is why some workouts are better done with a personal trainer.
For more in-depth, step-by-step fat burning plans, visit:
Fat Loss in Atlanta With Grounded Personal Training
There are all types of ways to do interval training, and research hasn't shown us a best way yet. There is NO best interval training workout for fat loss, however, some of my favorites are:
a) 1 minute on, 1-2 minutes off, repeat 6 times.
b) 30 seconds on, 90 seconds off, repeat 6 times.
c) 45 seconds on, 90 seconds off, repeat 6 times.
d) 20 seconds on, 40 seconds off, repeat up to 8 times.
Make sure to include a warm-up and cool-down after each.
And remember, you can use all types of interval training methods
for these workouts.
You can do treadmill running, hill walking, stationary cycling, sprinting outside (if you do extra warm-up), kettlebell swings, medicine ball power woodchoppers, rope jumping, rowing, swimming, or even the elliptical machine (if you think it works).
One research study even used 8 seconds on, 12 seconds off for a total of 20 minutes, but these short intervals are almost impossible to do on regular gym equipment, that is why some workouts are better done with a personal trainer.
For more in-depth, step-by-step fat burning plans, visit:
Fat Loss in Atlanta With Grounded Personal Training
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