People with a slow metabolism often use this as an excuse for being overweight, for overeating (or under eating) or for being unhealthy.

While it can be somewhat of a health issue, it is not one that cannot be altered. But before learning how to speed up metabolism, you first need to understand the way your body’s metabolism works.

What is Metabolism?

When you talk about metabolism it basically refers to all the chemical reactions that break down complex molecules (known as a catabolic reaction) with the production of energy.

That energy is then used to build up these complex molecules (known as an anabolic reaction), so the body can take care of itself and new tissue can develop. Every time you consume and digest food, your body is going through a metabolic reaction.

For instance, digestion is considered a catabolic reaction because food molecules are large and need to be broken down in order to go through your digestive system and into your body’s bloodstream. Once they are broken down into these much smaller molecules, they can now easily go into the bloodstream and then carried into your body’s cells.

Now taking this process even further and understanding where these nutrients go, and how they are broken down is another part of metabolism. The metabolic pool refers to all these smaller molecules whereby the nutrients are broken down.

This pool includes simple sugars (the breaking down of complex carbohydrates), glycerol and fatty acids (from lipid conversion or fats) and amino acids (formed from protein break down). All these broken down nutrients are used to create new tissue—the anabolic reaction of metabolism.

This understanding of how your food is broken down and then used to sustain you as well as building up new tissue is important when it comes to finding ways to speed up your metabolism. Yes, you can speed it up, but it comes with some patience, persistence and a lot of hard work and commitment.

Lift Weights to Speed Up Metabolism

One way to speed up metabolism is by building muscle. All those grunts and groans from people lifting heavy weights can actually have a boosting effect on your metabolism. It may be difficult to fathom, but your body is always burning calories whether you are exercising, sitting still or sleeping.

However, the rate at which it burns those calories differs. If you have muscle, your resting metabolic rate is higher. Why? Science proves that muscle is more metabolically active than fat.  In other words, having more muscle increases your caloric burn while at rest.

Now when you weight train with a variety of rep ranges, your muscles are being challenged and you set a turbulence in your body.  This turbulence forces your body to burn more calories to recover, increasing your resting metabolism and burning more fat. In other words – start lifting.

Exercise with Purpose

Walking on a treadmill or riding a stationary bike is will not do much for speeding up your metabolism and can lead to overuse injuries. Metabolic resistance training has been scientifically proven to increase your metabolic rate.

This type of training program utilizes supersets and/or circuits so that your rest time is minimal, which keeps your heart rate elevated. With this type of workout, you are going from one exercise to another incorporating incomplete recovery and weight training to produce an increase in your resting metabolic rate.

Eat Differently for a Metabolic Boost

Much research has been spent in figuring out which foods can speed up a person’s metabolism. The truth is that nothing compares to eating whole, natural foods.  Sure, there are studies that are trying to prove the cold water effect as well as using hot spices to rev up metabolism, but these little things don’t compare to a diet of natural foods.  These types of foods are beneficial for the short and long term.

Increasing your protein has been shown it takes more energy to digest compared with fat and carbohydrates.  You certainly don’t have to obsess about it, but increasing your protein intake while still in a calorie deficit can help you with burning more calories.  Proteins include fish, eggs, chicken or low fat dairy.

Black coffee with its high caffeine content provides more than just a morning energy boost. It can also create an increase in your metabolic rate, although it is only a short-term benefit.

Drinking two to four cups of green tea can also give your metabolism a boost that can last for several hours. Research has shown that drinking that much green tea each day can make the body burn seventeen percent more calories than usual. Again, this is a short-term boost, but if you do it every day, it will certainly start adding up.

If you do not like green tea or want to try something new, oolong tea is supposed to provide the same metabolism boost as green tea.

According to Dr. Oz, “Oolong tea contains polyphenols that help block fat-building enzymes. This young tea is low in caffeine so you can drink it throughout the day for continued results. Research shows that your metabolism will be raised for two hours after every cup of oolong.”

There are many safe and effective ways to speed up your metabolism. By incorporating all these methods, you not only give your metabolism a boost, but you are also creating some healthy new habits in the process.

And in the end, that is what your ultimate goal should be—living the healthiest life possible.

Craig Ballantyne, CTT
Certified Turbulence Trainer

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Let’s get started with…

Monday – May 23rd –

• Transformation Tip of the Week: Failure isn’t bad. Failure isn’t final. If there is one thing I know after having observed this crazy world for 36 years, it’s that you can SURVIVE almost anything and come back better and stronger than ever before. Don’t let the fear of failure stop you from achieving the success you deserve.

Training Tips – Workout C

1) Deadlifts

2) Stepups

3A) GOod Mornings

3B) ROllout

Tuesday

• Get 30 minutes of fun activity now grab a Green Tea and do this week’s research review.

Reference:International Journal of Obesity (2011) 35, 700–713;

Weight-loss diet alone or combined with resistance training induces different regional visceral fat changes in obese women

Spanish researchers put women in a 16 week diet and another group on the same diet plus resistance training and a 3rd group was a control.

• 34 obese women between 40–60 years
• Both diet and diet plus resistance training caused women to lose belly fat.
• It’s important for women to add resistance training to their diet at all ages.

Wednesday Workout Tip

Shoulder Press
Chinup
Triple Pushup
RDR
Shrug
Triceps
Biceps

Trainer Thursday -

• Do 30 minutes of fun activity…

Question: I have read some of your suggestions to keep up with the research as a trainer. Which i feel is a very important thing. I am having a tough time knowing what research is the best. What journals / fitness information do you suggest for trainers to keep up with the latest workouts/exercises/nutritional advice, etc. Thanks so much!

Answer: Tough question though, because to stay really on top of things you’re looking at hours and hours each week. I get alerts from about 50-75 journals each week. I recommend reading guys like Alwyn Cosgrove, Alan Aragon, Brad Pilon, listening to my podcast, and letting us funnel it to you. Or again, set aside 5-10 hours per week…tough when you’re already a busy bootcamp owner.

Facebook Friday

Question: I’m still trying to do the Belly Off Bodyweight 500 Workout once a week but I hurt my hamstring…. I took 2 days off from working out… Today I went in an did lite cardio and some abs …. But I’m a gym freak I love working out, any suggestions on exercises that I don’t have to use my leg please help! Thanks

Answer: Andrea -

1) Get a muscle therapist to look at your hamstring and movement patterns

2) You can do any workout you want, just the upper body only portions.

3) But most importantly, get it fixed by a professional.

Social Support Saturday!

• 30 minutes of fun activity…

“Life is not a dress rehearsal.” … so if you want something, get up and get after it now. Time is running out for all of us.

Take an hour today and plan out the next 3 months of your life. Identify the weaknesses you want to improve and the strengths you want to emphasize. Set big goals with deadlines. And make a list of action steps that start you on the path immediately. — I will do this same exercise while I’m on an airplane today.

Sunday – Plan, Shop & Prepare –

• 30 minutes activity and plan, shop, & prepare

Diet ideas for skipping candy:

• Frozen bananas, dates, 87% Dagoba dark chocolate bars

Fruits: mango, pineapple, orange, strawberry, banana, apple. I buy the kids stuff I don’t like and keep it in a low cabinet, where they can easily get it but not in my line of sight. I really have to really be looking to find it. Or up above the refrigerator where, again, I have to get a chair to get it

Next week!

• Training Tips – The X-Factor: Depletion Workouts
• Research Review – More weight loss research
• Nutrition – Travel Nutrition tips

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

There is a bird that has been trying to fly through my kitchen window for over 4 days now…if you are half as persistent as that bird, you’ll succeed.  Never ever, EVER give up. Not even when someone yells at you to stop – like I’ve been yelling at that bird all weekend.

Stay strong, and join us in the 11th TT Transformation Contest here.

Click here to listen to the call…

Let’s get started with…

Monday – May 16th –

Transformation Tip of the Week: “The truth is that our finest moments are most likely to occur when we are feeling deeply uncomfortable, unhappy, or unfulfilled. For it is only in such moments, propelled by our discomfort, that we are likely to step out of our ruts and start searching for different ways or truer answers.” – M. Scott Peck

If you are struggling, do not worry, but instead stay strong and commit to positive action. Remember that every day we keep working towards better tomorrows.

Training Tips – Workout A from my new 4-week program

• Depth Jump (3×2)
• Box Squat (5-3-1)
• BB Lunge (3×12)
• DB RDL or KB Swing or GM (3×12)
• Kneeling Strap X (3×10 5s Ecc)
• Calf Raise (4×10-15)
• Side Plank (1xMax)

Tuesday –

• Get 30 minutes of fun activity
• now grab a Green Tea and do this week’s research review.

Reference: Obesity (Silver Spring). 2011 Mar 31. Behavioral Transitions and Weight Change Patterns Within the PREMIER Trial.
Bartfield JK, Stevens VJ, Jerome GJ, Batch BC, Kennedy BM, Vollmer WM, Harsha D, Appel LJ, Desmond R, Ard JD. Department of Nutrition Sciences, University of Alabama, Birmingham, Alabama, USA.

Researchers from the University of Alabama wanted to see if short-term weight loss behaviors led to long-term weight loss.

• 507 overweight and obese subjects were studied for 18 months. The first 6 months was a focused weight loss phase, and the remaining 12 months were weight maintenance. During the weight loss, there were 33 meetings helping them with diet and exercise.

The behaviors that increased weight loss and helped weight maintenance were:

• Meeting attendance
• Food journaling
• Recording workouts

Participants lost an average of 5.3 ± 5.6 kg at 6 months and 4.0 ± 6.7 kg (4.96% of body weight) by 18 months.

Conclusion: Behaviors associated with short-term weight loss continue to be associated with long-term weight loss, albeit at lower frequencies. Minimizing the decline in these behaviors may be important in achieving long-term weight loss.

Wednesday Workout Tip

• Bench Press (5-3-1)
• Narrow Seated Row + 3s Squeeze (3×12-15)
• Rack Lockout (3×6)
• UH BW Row (3×15)
• Pressdown (5×10-15)
• BB Slow Shrug (3×10)

Trainer Thursday -

• Do 30 minutes of fun activity…

First, you’re probably wondering, “What exactly is metabolic resistance training?” And the answer is that almost every Turbulence Training program falls under this definition. Anytime you use supersets or circuits and train with an elevated heart rate and insufficient recovery, you are doing metabolic resistance training.

And that’s what you’ll get in this month’s TT MRT program at TT members.

But this program is different. We’ve modified the heavy metabolic resistance training and also incorporated metabolic resistance conditioning using lighter resistance, and less rest. So you’ll get 4 workouts, broken down into these two components. Two workouts of heavy metabolic resistance training and two workouts of metabolic conditioning. The heavy workouts are done first, and are followed immediately the next day by the conditioning workouts.

Facebook Friday

Question: Craig, what should be our rule of thumb when we reach the limits of our equipment?

For example, my treadmill only reaches 11.2 mph, but I feel like I can run faster (or keep that pace for longer than 1 minute). Should I add an additional wo…rk interval or increase the speed on the the recovery interval (now at 5.4)? Also, for exercises where we reach our max weight, should we add an extra rep?

In this case, I can complete 3 sets of 6 reps at 85 pounds on flat bench and 3 x 6 @ 85 on DB squat with pretty strict form and slow eccentric phases (i.e., 3 second negatives). Finally, if we reach the targeted number on a body weight exercise (e.g., chinups), should we add reps or weight?

Answer: For intervals, you can run longer and use shorter recovery periods. Yes, you can add reps with the weight. For lower body, switch to single leg . For chins, you can add wt or reps. Thanks. You got your money’s worth there.

Question: Do you have any online follow-along videos?

Answer: You bet. Try this => http://www.turbulencetraining.com/15MinuteWorkouts/

Great question…please ask yours at: www.TurbulenceTrainingFanpage.com

Social Support Saturday!

• 30 minutes of fun activity…

I dedicate this issue to my friend Yuri, who passed away suddenly at the age of 49 last week.

He first lived on the streets in Italy, eating thrown-out table scraps and washing windshields for spare change. Eventually, he made his way to New York City, then the pinnacle of civilization. He became a taxi driver, saved his money, and put himself through Columbia Business School.

He was a real James Bond type…

• Yury was an experience all on his own.
• He was a salsa champion.
• An accomplished practitioner of ninjutsu.
• A motorcycle enthusiast.
• A traveler.
• A philosopher.

Too many people underestimate their ability to change and design their lives and make them better.

Each day make your life a little (or a lot) more awesome. Eliminate the toxic, negative, and harmful influences and circumstances from your life.

Sunday – Plan, Shop & Prepare –

• 30 minutes activity and plan, shop, & prepare

Myth: Negative Calorie Foods Cause You to Lose Weight

According to the “experts”, a negative calorie food requires more energy to digest than it provides you when you eat it. Often included in the negative calorie food list are apples and bananas, which other “experts” claim are bad for you, based on the ridiculous “fruit stops fat loss” argument.

Sheesh… There is no such thing as a negative calorie food. It’s a shame “experts” are out there promoting this stuff, and that so many people fall for it.

Next week!

• Training Tips – The X-Factor: Depletion Workouts
• Research Review – New resistance training research
• Nutrition – Travel Nutrition tips

Click here to listen to the call…

Let’s get started with…

Monday – March 28th

Transformation Tip of the Week
If you want something in life that you aren’t getting now, you have two choices: 1) Change your ways to behaviors that will move you to that goal. 2) Accept that nothing is going to change because you refuse to change…..It’s that simple.

Training Tips

I’m no longer a fan of the alternate grip (that reminds me to remove it from the workouts). I no longer use it. Instead, I use a hook grip (thumbs are tucked between bar and finger). The hook grip hurts. It hurts a lot. My thumb tips are often semi-numb for hours after lifting.

However…

The hook grip works about 95% as well as an alternative grip. Many competitive deadlifters use this…at upwards of 800lb deadlifts.

The problem with the alternative grip is that you now have rotation in your upper body, and that is going to transfer to rotation in your lower body, which is almost certain to put extra stress on the low back/lumbar spine.

I recommend the hook grip, and/or straps, and/or patience instead. Months of overhand deadlifting will improve your grip strength without extra stress on the low back.

Tuesday
•    Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.

Reference:
An exploration of the experiences and perceptions of people who have maintained weight loss. Journal of Human Nutrition and Dietetics

In clinical weight-loss trials, the majority of those who lose weight will regain almost all of it within 5 years, yet there is limited evidence about effective strategies to support weight maintenance.

Semi-structured interviews were undertaken with a purposive sample of 10 participants who had maintained a minimum of 10% weight loss for at least 1 year.

Results:
•    Participants believed that a more relaxed approach to weight management with realistic, long-term goals was more appropriate for long-term control.
•    They had a strong reason to lose weight often with a medical trigger and had elicited support to help them.
•    Most described the presence of saboteurs.
•    Participants took personal responsibility for their weight management and were in tune with their nutrition and activity needs.
•    Self-monitoring was a strategy commonly used to support this.
•    They described the lack of positive reinforcement in the maintenance phase as a major difficulty.

Conclusions:
•    the importance of a medical prompt to lose weight
•    planning for how to manage saboteurs
•    identifying methods of minimising the impact of a reduction in positive reinforcement

It reinforces the importance of many of the strategies known to support the weight-loss phase.

Wednesday Workout Tip

We’re going to look at two fitness/athlete studies.

Reference #1:
Eur J Appl Physiol. 2011 Mar 4. The upper limit of aerob ic power in humans. Department of Sport Science, Medical Section, University of Innsbruck

Extraordinary V’O(2)max in a young elite cross country skier (22 years, 170 cm, 63 kg; hemoglobin: 16.8 g/dL) who was evaluated before winning an Olympic gold medal.

The test was performed during progressive roller-ski exercise on an outdoor uphill track (7-10% incline).

The athlete demonstrated a V’O(2)max of 90.6 mL/min/kg (45 s average; 26 METs; 5.7 L/min).

But even more impressive than V’O(2)max was his ability to exercise at a V’O(2) of 65 mL/min/kg (71.4% V’O(2)max) at a lactate level of 1.6 mmol/L.

Reference #2:

Med Sci Sports Exerc. 2011 Feb 8. VO2 Kinetics and Performance in Soccer Players after Intense Training and Inactivity.University of Copenhagen, Copenhagen, Denmark.

After the last match of the season 18 elite soccer players were, for a two-week period, assigned to a high intensity training group (HI, n=7) performing 10 training sessions mainly consisting of aerobic high intensity training (8×2 min) and speed endurance training (10-12×30-s sprints) or a training cessation group (TC, n=11) that refrained from training.

RESULTS:
For TC, VO2 kinetics became slower (P<0.05) with a larger time constant (tau): 21.5±2.9 (±SD) vs. 23.8±3.2 s (pre vs post) and larger mean response time (time delay+tau): 45.0±1.8 vs. 46.8±2.2 s. The amount of muscle pyruvate dehydrogenase (PDH; 17%) (P<0.01), and maximal activity of citrate synthase (CS; 12%) and 3-hydroxyacyl-CoA (HAD; 18%) (P<0.05) were lowered. In addition, the fraction of ST fibres (56±18 vs. 47±15%) (P<0.05), Yo-Yo IR2 test (845±160 vs. 654±99 m) and the repeated sprint performance (33.41±0.96 vs. 34.11±0.92 s) (P<0.01) were reduced.

For HI, running economy was improved (P<0.05), and the amount of PDH (17%) and repeated sprint performance (33.44±1.17 vs. 32.81±1.01 s) were enhanced (P<0.05).

CONCLUSION: Inactivity slows VO2 kinetics in association with a reduction of muscle oxidative capacity and repeated high intensity running performance.

In addition, intensified training of already well-trained athletes can improve mechanical efficiency and repeated sprint performance.

Trainer Thursday
•    Do 30 minutes of fun activity…

“You are responsible for exactly who, what, and where you are in life. That will be just as true this time next year. Situations aren’t important. How you react to them is.” – Kekich Credo #58

=> TT Certification – Please discover the mission we have.

Facebook Friday

I’m doing a lot of QnA sessions over on Facebook.

Q: What is the best program for losing belly fat?

Answer:
I always chuckle when someone asks me this on Facebook…after all, what do they really expect me to say?

Turbulence Training combined with Isabel De Los Rios’ Diet Solution program or Brad Pilon’s Eat Stop Eat program. Check out the success stories at http://www.TransformationContest.com/ to see if there is someone who you connect with.

Q: Can you help me run a 10k?

Answer:

I’m not a running coach, but I recommend a) losing body fat until you are below 20% b) running 3 times per week c) getting a running coach if you are serious. If not, an issue of Runner’s World magazine would probably give you what you need.

Great question…please ask yours at: www.TurbulenceTrainingFanpage.com

Social Support Saturday!
•    30 minutes of fun activity…

Let’s look at another “weight loss on the internet” study…

Reference:

J Am Diet Assoc. 2008 Jun;108(6):1029-32. Motivational interviewing in internet groups: a pilot study for weight
loss.Webber KH, Tate DF, Quintiliani LM.

Motivational interviewing is a technique for developing and maintaining motivation. This pilot study examined the feasibility and acceptability of motivational interviewing in online weight-loss treatment groups.

20 women participated in the 8-week minimal contact intervention, received weekly e-mailed lessons, and were randomized to two online groups using motivational interviewing, either with or without a discussion of values.

Acceptability of format and content was measured following the second online group. Self-reported weight and motivation were measured at baseline and 8 weeks. Qualitative analysis of group transcripts examined self-motivational statements uttered by participants during online groups.

Eighty-four percent of participants reported willingness to participate again and were comfortable with the discussion topics.

The average number of self-motivational statements uttered by participants did not differ by group (P=0.85) and was correlated with an increase in autonomous motivation during the 8 weeks (r=0.58, P=0.05).

Higher autonomous motivation at follow-up was associated with greater weight loss (r=0.51, P<0.05). This study suggests that motivational interviewing techniques are acceptable and may be useful for targeting and maintaining motivation in online weight-loss groups.

Sunday – Plan, Shop & Prepare
•    30 minutes activity and plan, shop, & prepare

Time for one more study, and this one is from the famous laboratory of Barbara Rolls at Penn State University.
Reference:
Hidden vegetables: an effective strategy to reduce energy intake and increase vegetable intake in adults

The overconsumption of energy-dense foods leads to excessive energy intakes. The substitution of low-energy-dense vegetables for foods higher in energy density can help decrease energy intakes but may be difficult to implement if individuals dislike the taste of vegetables.

Objective: We investigated whether incorporating puréed vegetables to decrease the energy density of entrées at multiple meals reduced daily energy intakes and increased daily vegetable intakes.

Design: In this crossover study, 20 men and 21 women ate ad libitum breakfast, lunch, and dinner in the laboratory once a week for 3 wk. Across conditions, entrées at meals varied in energy density from standard versions (100% condition) to reduced versions (85% and 75% conditions) by the covert incorporation of 3 or 4.5 times the amount of puréed vegetables. Entrées were accompanied by unmanipulated side dishes. Participants rated their hunger and fullness before and after meals.

Results: Subjects consumed a consistent weight of foods across conditions of energy density; thus, the daily energy intake significantly decreased by 202 ± 60 kcal in the 85% condition (P < 0.001) and by 357 ± 47 kcal in the 75% condition (P < 0.0001). Daily vegetable consumption significantly increased from 270 ± 17 g of vegetables in the 100% condition to 487 ± 25 g of vegetables in the 75% condition (P < 0.0001). Despite the decreased energy intake, ratings of hunger and fullness did not significantly differ across conditions. Entrées were rated as similar in palatability across conditions.

Conclusions: Large amounts of puréed vegetables can be incorporated into various foods to decrease the energy density. This strategy can lead to substantial reductions in energy intakes and increases in vegetable intakes.

Next week!
•    Training Tips – Hotel Room workouts
•    Research Review – Sprint Training
•    Nutrition – Truth about almonds

Jump back to “Fat Burning Secrets – Question and Answer Period” to take a look at these muscle building and weight loss suggestions. If you would like to ask a question, please stop by stop by my Facebook fan page.

Today, I share with you helpful ways to solving your workout problems.

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Question: Hi there. Would I lose muscle mass through TT weight workouts if I converted solely to TT BW workouts for a while, just to break it up from the regular routine? If not, how long would you recommend I do this for?

Answer: You shouldn’t lose muscle mass, as long as you use bodyweight exercises that cause fatigue with fewer than 12 reps.

Question: Any advice on building lactic acid tolerance in quads? I’m realizing I have less tolerance for it than elsewhere in my body! Could it be due to stiffness or lack of mobility?

Answer: It has nothing to due to with stiffness or mobility. It is a biochemical issue and just depends on how you train. Your training must be specific.  Whatever activity requires tolerance must be trained for tolerance.

Question: if I focus on the movements that create most pain (lactic acid pain) and try to build up the amount of time I should increase my tolerance for it.

Answer: Generally, yes. But it should be all done in a program properly designed with adequate recovery.

Question: Do you always recommend working to a set program for 4 weeks or so or do you think you can get equal results from setting to a set structure but changing the exercises each session? And would it vary for muscle gain or fat loss goals?

Answer: You can get good results by being random, but not the best results.

Question: I used to compete as a natural bodybuilder, now as a dad of two young children I haven’t trained much in the last two years and am also 35. What would be the most effective program to put back on muscle and lose fat in the shortest amount of time with a 3 day per week program.

I am also a personal trainer and phs ed. teacher interested in teaching bootcamps. Do you have any advice? Thanks so much!

Answer: I’d have you start with two weeks on the TT Intermediate program and then move to the TT 2K3 program. Both workouts are in the main TT program.

As far as teaching bootcamps you can definitely use this resource for workout ideas and how to get bootcamper tips. Also check out www.ptpower.com for more free ideas.

Question: I’ve customized my own over time, but here’s an example: 3×8 super sets (push-up/squat, dumbbell row/dumbbell dead lift, dips/incline press, jumping lunge/straight leg DL, pull-up/shoulder press, mtn climbers/plank)

Also do you have a program I can pick up in the meantime? Do-able with dumbbells/bodyweight (and can alternate with intervals)

Answer: There is way too many competing supersets in there…for example, DB Deadlifts should not be paired with DB Rows. The grip is compromised. I don’t have enough info to answer your original question.

As far as the second part to your question… Yes I do have a program in the main TT manual has 6 advanced workouts that can be done with bodyweight and dumbbells.

Question: Been doing the same workouts for over 10 yrs. now. See good results but looking to change it up…I am very active with two physical jobs…very strong for someone in his early 40′s…benching 315 for reps…Just need a change.

Answer: For new workouts, check out Jason Ferruggia’s programs. He has a great blog at www.jasonferruggia.com. Diet is the key to fat loss, so you could achieve that with Jay’s programs and the right nutrition, or you could try some of the TT Meatheads programs. Those are pretty fun too.

Question: I’d like to know if boxing (heavy bag) can be used for interval training – I know, not as effective and sprints, but still, a break from the usual.

Answer: Hitting a heavy bag is going to be a LOT less effective than sprinting. The size of muscle mass used is much smaller.

Question: Hi. Just wondering what’s best to do first. I’m 6 foot and194 pound with approx 25% body fat. Would it be best to gain muscle first for a couple of months then lose fat or lose fat straight away? My goal is to be about 175 pounds with a body fat of 12% by the end of the year. Thanks

Answer: You should drop the fat first.

Question: Ever found any significant fat loss difference between these two scenarios: doing intervals immediately after your “main” workout and doing the intervals instead on the following day (on your off days from the “main” workout)?

Answer: I Haven’t found any difference…the only negative is having high intensity work every day for six straight days…I don’t know for sure, but could see that having greater risk of overuse injury and impaired total body recovery -  especially as people get older or live less healthy lifestyles.

Question: Love you philosophies on training and lifestyle Craig. In a great deal of your programs I notice that you have 3 working sets instead of 4 or 5 per exercise. Does the research say that this is the ideal amount, personal preference or is it a case of the “law of diminishing returns”?

Answer: Definitely, a law of diminished returns. One set will get you 60-75% of the results as 3. I believe 3 are still more effective than 1 or 2…but once you hit 3, at least for my audience, you’ve done enough.

That’s all for today, but stay tuned for more to come……..

Turbulence Training offers a detailed nutrition plan. I recommend taking a look at the Fat Loss Nutrition Guidelines by Dr. Mohr. This is one of the many bonuses you receive with  your Turbulence Training package.

Today I want to share with you nutrition tips and healthy ways to lose weight.

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1. Nutrition experts recommend healthy, high-fiber and low-sugar whole foods such as lean protein (lean beef, chicken, & fish), colorful fruits & vegetables (oranges, apples, strawberries, blueberries, raspberries, broccoli, peppers, asparagus, and the list goes on!), nuts (almonds, cashews, & walnuts), and whole grains (oatmeal and multi-grain bread).

2.    Food choices should contain a large nutrient-to-calorie ratio. Dr. Phil calls this, “High-Response Cost, High-Yield Nutrition”. Some examples of this approach include, eating a piece of whole fruit instead of drinking fruit-flavored beverages, eating green vegetables instead of potatoes, and snacking on nuts instead of chips.

3.    Nutrition experts recommend eating 6 small meals each day rather than 2-3 large meals. A well-planned schedule will help you achieve this goal. Eat soon after waking up, and then every 3-4 hours thereafter until you go to bed.

4.    A sample 6-meal plan would include breakfast, a small morning snack, lunch, a small afternoon snack, a sensible dinner, and a small evening snack. Smaller, more frequent meals help you use all nutrients better, retain more vitamins, and control your blood sugar levels. Controlling your blood sugar is a key to avoiding hunger and fatigue.

5. Avoid overeating or combining sugar and fat within a meal. One easy way to improve your health and lose fat is to stop eating “fast food” and stop drinking soda pop. It’s also extremely important to control portion sizes, especially when eating out.

6.    When eating at a restaurant, avoid excess sugar, fat, or over-sized meals. Restaurant meals are often too large to eat in one sitting and contain more than enough food for one person. It’s important that you recognize the pitfalls of dining out. Stick with the foods recommended by nutritionists as often as you can: healthy, high-fiber and low-sugar whole foods such as lean protein, vegetables, fruit, nuts, and whole grains.

7.    Nutrition experts recommend avoiding “processed carbohydrates” (typically, this includes carbohydrates from a bag or a box). Processed carbohydrates generally provide too many calories and too much sugar.  Processed carbohydrates rapidly increase and decrease blood sugar, often resulting in hunger and fatigue.

8.    Eat low-glycemic carbohydrates instead of processed carbohydrates.  Low-glycemic carbohydrates include vegetables, oatmeal, and whole-wheat products, and are digested slower. That means your blood sugar levels won’t crash, and you won’t get hungry or tired.

9.    Nutrition experts recommend eating fiber-containing foods in place of processed carbohydrates at all meals. Examples include oatmeal instead of sugary-cereals for breakfast, salads with low-fat dressings for lunch, vegetables instead of French fries for dinner, and almonds instead of candy for snacks. Fiber helps control blood sugar and appetite. The American Dietetic Association recommends 25-35 grams of fiber per day – while most Americans get only 14 grams of fiber per day.

10.    Good, lean protein sources include lean beef, chicken breasts, turkey breasts, salmon, low-fat cottage cheese and other low-fat dairy products. Nutritionists recommend eating protein at all 6 mini-meals and recommend between 0.6 and 1.0 grams of protein per pound of bodyweight per day.

11.    Everyone should avoid foods containing trans-fats (also known as trans-fatty acids or hydrogenated fats). This includes most processed convenience foods found in a bag or a box (chips, crackers, fries, pastries, etc.) as well as most margarine. Learn to read food labels; trans-fats currently aren’t listed in the nutritional facts for most foods!

12.    Nutrition experts recommend getting healthy fats from olive oil, nuts, salmon, and omega-3 fortified eggs. Nuts and olive oil are high in monounsaturated fat. Monounsaturated fats are associated with good cardiovascular health. Good sources of monounsaturated fats include olive oil, walnuts and almonds. An alternative snack to a bag of chips would consist of ½ ounce of nuts (10-12 almonds).

13.    Fish, such as salmon, provide omega-3 fatty acids that are associated with good cardiovascular health. The American Heart Association recommends eating fish twice per week. Talk with a doctor or registered dietician about alternative sources of healthy fats if you don’t like to eat fish. They may recommend fish oil supplements.

14. Follow the Rainbow Diet. The only rule here is to eat as many different colors of fruits and vegetables as you can. The nutrients in each fruit and vegetable are usually linked to its color as well. You should consume far more than 5 servings of fruits and vegetables per day. Experts recommend 2-3 pieces of fruit per day and at least 5 servings of vegetables per day (such as broccoli, peppers, asparagus, etc.). Veggies and fruits will provide you with innumerable nutrients, including fiber, vitamins, minerals, and many phyto-nutrients that simply do not exist in other foods.

15.    Nutrition experts recommend consuming a variety of foods, especially colorful fruits and vegetables that contain a wide variety of nutrients and a small amount of calories per serving. Condiments like low-sugar tomato sauce and salsa also help increase the nutrient content and taste factor of a meal. Fruits that are nutrient dense include raspberries, blueberries, and strawberries, while other fruits such as grapefruit, oranges, and apples contain high levels of the soluble fiber pectin that helps slow digestion and gives you a feeling of fullness.

16.    Review food labels. Avoid foods packed with excess sugar, calories, or that contain any trans-fats. As a general rule, the less processed the food, the more nutritious the product. Remember to aim for nutrient-dense, low-calorie foods when snacking. Log your nutritional intake on www.Fitday.com. This is a free website that allows you to track your calories, protein, carbohydrates, and fat.

17.    Experts recommend 12 cups (3 liters) of water per day, consumed over the course of the day and during exercise. For every pound of bodyweight that is lost during exercise, it is suggested that exercisers should drink two cups of water.

18.    Green Tea is a very healthy drink. It’s calorie-free, has a number of health benefits, and can replace soda, juice, and coffee to help eliminate unnecessary liquid calories. A can of soda contains 150 calories and a large soda from a fast-food chain contains over 600 calories.  Therefore, avoid sugary beverages because they quickly increase your calorie intake and play havoc with your blood sugar levels.

19.    Nutrition experts suggest eating a small protein-based meal before bed. For example, plain yogurt mixed with protein powder and a sprinkle of nuts.

20.    Research shows that the caffeine content of commercial coffees can  vary on a daily basis depending on water content and brewing time. One day you might get up to 600mg of caffeine in a super-sized coffee while on another day only 200mg (which is already a high amount)! Keep track of your caffeine intake in your food log and be sure to note the extra calories that are added to beverages in the form of cream and sugar – these can quickly add up.

21.   Make small nutrition changes that add up to big improvements over  time. Switch to 1% milk from 2% milk. Use only “lean-ground” turkey, beef, and chicken to help limit fat intake. Substitute calorie-free condiments for high-fat condiments.

22.    Don’t drink your calories – avoid soda and sugary drinks. Limit your alcohol intake. Each shot of alcohol or glass of beer or wine is about 150 calories. If you add mix to the alcohol, a mixed drink can be 300-1000 calories per drink. It’s easy to see how alcohol intake can add up into fat gain. Restricting your alcohol and sugary beverage intake will help you lose pounds of fat in a very short time.

23.    Do the family grocery shopping on your own. Research suggests that adults spend more money at the grocery store when they shop with their kids and are more likely to buy high-calorie foods. You’ll stick to your shopping list if you are on your own. Buy fewer labels and fewer products containing sugar. This means buy as much whole raw foods as possible, the less refined packaged food you and your family eat the better.

24. Be consistent! Don’t try to change everything at once. Aim for 2-3  improvements each week. For example, in week 1, you can reduce your soda intake and add 1 new vegetable to dinner each night.

25.    Discuss all of these tips with a nutritionist, registered dietitian, or your physician to take steps toward healthier eating. Include these people in your team to help support your healthy nutrition plans.

I recently went over some intense fat burning information for buddy Alwyn Cosgrove on his site, so I thought I would share this with you. Let’s face it no one wants to be walking around showing off their belly fat.

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Alwyn Cosgrove: Craig, How can someone who has neglected their training and nutrition improve their physique in the next 4-8 weeks, so they still look great before the end of summer?

Craig Ballantyne: Usually I don’t recommend machines for fat loss, but in this case, there is one that works really, really, really well.

The time machine.  So if you know Marty McFly, and you can get your hands on one of these, set the date for 3-4 months ago, and head back to when you should have started getting your butt in gear.  What’s the matter? Can’t just walk into a store and buy plutonium?

Okay, then here’s your other option.

First, get your head right.

A) Give yourself permission to succeed and lose the fat you are struggling with.

B) Sit down and identify the obstacles preventing you from success.

C) List 2 solutions to overcome each obstacle.

D) Reverse goal set. Knowing how much fat you want to lose in the next 4 -8 weeks, work back each week and set targets you need to achieve. Then write up actions you need to take to achieve each goal.

E) Check your head again. You’re going to need to be disciplined for those  4- 8 weeks. However, with every hardship that other people are undergoing around the world, can’t we at least commit to a 4- 8 week advanced program and stick to it?

That’s not too much to ask. I know you have it in you.

So now that you have shifted your mindset to a success mindset, you are ready to rock with training and nutrition details.

Let’s move to the MOST important of the two NUTRITION. It goes without saying you need to cut the junk. You can have one planned meal per week where you eat small amounts of food that would otherwise not be allowed on a fat loss program.

For example, you can have a slice of pizza OR a burger. NOT multiple slices of pizza and a burger and hot dogs, etc. Stay disciplined even during this reward meal.

For the rest of your meals, focus on the following…

- Cutting portion sizes so you reduce calories in (duh)

-  Replace grain products with fruits and vegetables – this will help cut calories – simply by volume. You just can’t easily eat as many calories from fruits and vegetables as you can from whole-grains.

- Plan, shop, and prepare on the weekend and one night during the week so that you are never without your planned meal. Remember, we’re only talking about 4 -8 weeks here. Not the rest of your life.

So stick to some sacrifices and focus on the big day or week or summer ahead. Okay, on to training.

A) You’ll do three days of total body strength training per week. I like strength workouts to follow this formula:

- 5-minute bodyweight warm-up circuit

- first superset of the most difficult exercises, performed for 3 sets of 6-8 reps (you could even use explosive exercises here)

-second superset of moderate difficulty exercises, performed for 3-4 sets of 8 reps (I look at this as the “bodybuilding” superset)

- thrid superset features high rep bodyweight or dumbbell exercises (a little twist I’ve stolen and Deployed from Jason Ferruggia)

- once per week spend 10-15 minutes on abdominal training

- rotate the main superset to focus on different muscle groups each workout, so that in workout 1 of the week, you might focus on upper body pressing, while in workout 2, you’d switch to lower body, and in workout 3, upper body pulling.

So you ask, how does this strength program differ between men and women?  Not much, but if you want to gain more muscle, do more volume. If you don’t want to gain a lot of muscle, do less volume (i.e. only 1 hard set of 8 reps with weights).  Muscle grows in response to intensity and volume. Cut the volume, and you won’t grow as much.

B) Move directly into interval training

I like people to do the strength and interval training on the same day. Intervals right after strength training.  This gives you fewer structured workouts per week. More recovery.  Fewer trips to the gym or to the basement, depending on where you train.

I really don’t think anyone can say for sure that doing intervals immediately after training works better than doing intervals on off-days – or vice-versa. I’d love to know the answer…and the only way we’ll find out sooner than later is by hearing the feedback from you.

C) On off days, do low-intensity, moderate volume circuits of bodyweight, dumbbell, and kettlebell exercises at home, OR choose a relaxing activity you can do with your friends or family for 30-60 minutes.

I think there’s something to be said for having more days off from structured, high intensity training, but that doesn’t mean to sit on your butt all day.

D) Never take a day completely off from exercise. So on your “rest” day, at the very least, do a 30 minute walk.

No one is going to overtrain by doing this, but I can’t think of a logical reason why anyone would avoid all exercise for 24 hours. Get up and get moving.  Okay, that’s it. That’s your plan. The best body-sculpting approach you’re going to have for the next 4 -8 weeks.

Work hard, stay focused, and have the best body for the greatest summer you’ve ever had,

Get started today:

==> http://www.turbulencetraining.com/