Fat Loss

04
May '11

Women Vs Men Fat Loss Workouts

BY cbathletics ON May 04, 2011

Well, I’ve trained a lot of women and a lot of men over the years, and to be honest, two of the three clients I miss the most are Darla and Amy.

Both of these amazing women moved away from Toronto in 2006, and no one has come close to replacing them.

(My 3rd favorite client was John, Darla’s husband, and now they are down in Boston, and I try to visit them every year.)

So many people ask me, “What’s the difference between training men and women for fat loss?”

And you know what?

There really isn’t very much of a difference at all, however there are a few “tricky changes” I make.

Ok, I know you want to hear them, so sit back and I’ll tell you the politically incorrect truth about the differences between training men and women.

Listen, hot girls train very similarly to hot guys.

Let me tell you a story, and I’m not bragging, but I just want to use this as an example.

But back in college, one day, a girl commented on my butt.

Now I had no idea back when I was 19 years old, that girls
cared about a guy’s butt.

I thought they liked chest and biceps, after all, that’s what I was training.

But I was also training my legs, fortunately, doing lunges, split squats, etc., and so I had “a great butt”.

Now you look at the sexy girls I’ve trained, and they are doing the same – lunges, split squats, step-ups – and using a lot of the same upper body exercises – like chin-ups, push-ups, dips, and dumbbell exercises.

And yes, that’s right, I have my female clients do chin-ups.

In fact, I created a program that can help you do your first chin-up. This workout is the exact program I used with the ONE and ONLY Hollywood actress that I ever trained, a girl named Rachel Nichols (she was in G.I. Joe).

=> Get Rachel’s 8-week program here <= Do your first chin-up

Rachel had never done a chin-up before training with me for 8-weeks in Toronto while filming a movie, and before our time together was up, she did a perfect chin-up.

And again, she’s a sexy movie star – she wasn’t big and bulky. She was model hot.

Plus, my two favorite female clients, Amy and Darla, also did chin-ups. And they were just tiny, 5’4″ beautiful women.

I even had Amy work up to 35-pound chest presses, and NO, she was not big and bulky. The exact opposite. An amazing looking 40-year old mom of 3, who was able to wear sleeveless dresses to parties that had all the other women talking about her.

So as you can see, I train guys and gals almost the exact same way when they want a lean, sexy body.

If you’re worried about bulking up, just don’t do what young meathead boys do. Just avoid:

- Training one body part per day
- Going to the gym 5-6 days per week
- Eating like a teenage boy
- Taking steroids
- Having an entire 90-minute workout dedicated to arms

Pretty easy to avoid those mistakes, right?

But if you’re still not convinced, you can make the following two bonus changes:

a) Use only 1 set per exercise instead of 3 sets
b) Use a bodyweight version of a dumbbell exercise when possible

For example, if your workout calls for 3 sets of 8 dumbbell chest presses, do 1 set of pushups to near failure instead.

That will guarantee you’ll eliminate any chance of adding bulk to your beautiful body.

Alright, if you’re ready to get started training for a sexy female body and to do your first chin-up, get started with the complete female fat burning system today.

=> Get the Complete Female Fat Loss Workout System here

On that site, for the first time ever, you’ll get 20 weeks of female fat-burning workouts from “TT for Women”, “TT Female Strength” and “TT Bodyweight Bodysculpting for Women” – all for over 75% off the regular price.

Get female fit and sexy,

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

03
May '11

Quiz: 7 Metabolism Boosters?

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BY cbathletics ON May 04, 2011

Your metabolism is your fat loss foundation. It keeps burning and burning fat 24 hours a day…the only problem is, do you have a fast metabolism? And if not, what can you do about it to boost your metabolism and burn fat to lose weight?

Your metabolism is basically how many calories you burn each day.

Children have faster metabolic rates than adults, and we all know about the legendary metabolism’s of teenage boys. That’s the metabolism you wish you had.

And while it is inevitable that your metabolism decreases with age, it doesn’t doom you to gaining weight. It might even decrease 30% over your life, but that is NOT a reason to become overweight.

No way. Not when you can turn it around with a couple of simple, proven techniques listed below…

Here are 7 possible metabolic boosters and the truth about whether each works.

1) Metabolic Resistance Training -

Claim: Boosts metabolism up to 10% after a training program

True!

In fact, despite what many men and women think, harder exercise is better for your metabolism. However, please note that 1 pound of muscle does not burn 50 calories per day.

In one study, women received a greater metabolic boost from using 8 repetitions per set rather than traditional high-rep (12 reps) sets. So stick to harder exercises (pushups and more advanced bodyweight exercises) or dumbbell exercises.

Turbulence Training uses metabolic resistance training in every workout to help you lose fat and keep your metabolism high.

2) Eating Breakfast -

Claim: Because it stops your “fasting”, it can boost metabolism

True? Maybe yes, maybe no. Your metabolism won’t go into “starvation mode” without breakfast, but it is associated with successful weight loss. So make it a habit to consume some protein, fiber, & fruit (& even veggies if you can fit them in) at this time. This will keep your appetite in check till your next break or even lunch.

3) Drink Green Tea –

Claim: Burns an extra 80 calories per day

True? Yes and no. It has been shown to burn 80 calories per day in young men on the first day of supplementation, but will this affect last once your body gets used to it? I don’t think.

After all, take a look at caffeine. You can find studies that show it increases metabolism as well. But really, is anyone losing fat with caffeine? The revolving doors at Starbucks say “No!”.

Coffee is okay in moderate doses, and I recommend Green Tea to everyone, but for health reasons, not for fat loss. The only way you will lose fat with Green Tea is if you replace a 300+-calorie Frappucino with an iced, unsweetened Green Tea. Otherwise, don’t count on it for much in terms of metabolism.

4) Fat Burners -

Claim: Boost your metabolism big time!

Fat burners are simply caffeine pills with a few other ingredients thrown in. You’ll get an increase in mental energy, but that doesn’t mean it will significantly boost metabolism or burn fat.

5) Ice Cold Water with Lemon Juice Squeezed into it –

Claim: The body will burn calories warming up the water and the lemon juice also burns more fat.

Truth? Nice in theory, short in practice. Nobody is losing fat with ice cold water. If it sounds too good to be true – you know the rest of the story.

6) Eating 6 small meals per day -

Claim: Boosts metabolism and can help control cholesterol.

Possibly true. Try and split your meals up into smaller meals that can be eaten over the course of the day. This might be part of the breakfast magic…

7) Eat More Protein -

Claim: Burns more calories (uses more calories in digestion than carbohydrates or fat).

True, but…

I’m not sure if this is significant, but protein also helps fill you up longer. And that’s where the real benefit comes in – preventing overeating. And if you want details, another study showed that animal protein results in more energy burned than vegetable protein.

BONUS: Interval training -

Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.

I certainly believe it.

The interval training portion of Turbulence Training has helped thousands of men and women around the world to lose fat WITHOUT slow, boring cardio.

And I do know this. A recent study from Australia found that a shorter interval program led to more weight loss than a twice-as-long aerobic training program. This confirms the original interval training study from as far back as 1994 that showed greater results from a shorter interval program when compared to a traditional cardio program.

Bottom line: Intervals training works fast

So we see that hard work and diligent eating burn more calories and that magic pills and potions don’t work.

But that shouldn’t be a surprise to anyone. My advice? Add strength, intervals, mini-meals, and protein to your weight loss plan and you’ll be leaner and warmer thanks to your faster metabolism.

=> Start firing up your metabolism today with Turbulence Training

Turbulence Training was built to boost your metabolism,

Craig Ballantyne, CSCS, MS, CTT
Author, Turbulence Training