Want a Fitness Workout Program but don’t know which one to go with?

If you have spent any time at all looking for a Fitness Workout Program, you will have noticed there are 100′s of them! All promising the best results, in the quickest time, etc etc. But there is no “one size fits all” program, you have to work out what YOUR primary objectives are, available time, and physical capabilities. Then, you can pick the program most suited to YOU.

People generally workout for 3 reasons;

The first is that you may be overweight and the only way to lose those extra pounds will be to reduce your calorie intake and at the same time workout in the gym.

The second is that you are underweight and the only way to add extra pounds is to have more calories in your diet and workout to gain muscle density.

The third is just for fun and to keep you in shape.

The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and gain or lose weight.

Just like taking any medicine, one should first consult the doctor before undergoing any form of exercise.

That said, once you know what type of Fitness Workout program is right for you, which is the best of that type of program?

You’ll be pleased to know we have reviewed what we consider to be the top 3 fitness workout, muscle building, and fat loss programs available. We actually persuaded a few staff members to try these out for up to month, to give us an idea of how well they worked compared to the vendor’s claims… Wanna see the results? Find YOUR Fitness Workout Program here!

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Being active makes you healthy and strong. It is not just for people who have a weight problem but for everyone who likes to stay fit.  There is a lot you can do, such as jog or walk every morning, play basketball or any other sport with friends, but if you want to be muscular and look lean, then you can sign up to a good online fitness program and/or workout in a gym.

People workout for 3 reasons;

The first is that the person is overweight and the only way to lose those extra pounds will be to reduce ones calorie intake and at the same time workout in the gym.

The second is that the person is underweight and the only way to add extra pounds is to have more calories in ones diet and workout.

The third is just for fun and to keep that person in shape.

The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase your metabolism to gain or lose weight as appropriate.

Just like taking any medicine, if in doubt you should first consult the doctor before undergoing any form of exercise.

Here are some benefits of exercising;

1.    It is the easiest way to maintain and improve your health from a variety of diseases and premature death.

2.    Studies have shown that it makes you feel happier and increases your self esteem, thus preventing you from falling into depression or having anxiety issues.

3.    An active lifestyle helps people live longer than those who don’t.

Working out, for someone who has not done it before should be done gradually. Endurance will not be built in a day and doing it repeatedly will surely be beneficial to your fitness level.

It is advisable to workout regularly with a reasonable diet. You can consult with a dietitian or a health professional to get a good diet program. It starts by evaluating the lifestyle and the health of the patient before any program is made, if you wish.

Anytime you exercise, you do so in order to try and maintain good health. You also know that you have to eat as well, so your body will have the energy it needs to exercise and maintain for the everyday tasks of life.  For making the best of your exercise, what you eat before and after you workout is very important.

No matter if you are going to be doing a cardio workout or a resistance workout, you should always make it a point to eat a balanced mix of protein and carbohydrates.  What makes that determining percentage of carbs and protein you consume is whether or not you are doing cardio or resistance exercise and the intensity level that you plan to work at.

The ideal time for you to eat your pre workout meal is an hour before you start.  If you plan to work at a low intensity level, you should keep your pre workout meal down to 200 calories or so.  If you plan to exercise at a high level of intensity, you will probably need your meal to be between 4,000 and 5,000 calories.

Those of you who are doing a cardio session will need to consume a mix of 2/3 carbs and 1/3 protein. Doing so will give you longer sustained energy from the extra carbs with enough protein to keep your muscle from breaking down while you exercise.

For resistance exercise, you’ll need to eat a mix of 1/3 carbs and 2/3 protein, as this will help you get plenty of energy from the carbs to perform each set you do and the extra protein will help keep muscle breakdown to a minimum while you exercise.

Eating after you exercise is just as important as your pre workout meal.  Anytime you exercise, whether its cardio or resistance, you deplete energy in the form of glycogen.  The brain and central nervous system rely on glycogen as their main source of fuel, so if you don’t replace it after you exercise, your body will begin to break down muscle tissue into amino acids, and then convert them into usable fuel for the brain and the central nervous system.

Keep in mind that mostly during resistance exercise, you’ll break down muscle tissue by creating micro tears.  What this means, is that after a workout, your muscles will instantly go into repair mode.  Protein is the key here for muscle repair, as you don’t want muscle breaking down even further to create fuel instead of lost glycogen.

Once you have finished a cardio session, you’ll need to consume mainly carbohydrates, preferably those with high fiber.  Rice, oatmeal, whole wheat pasta, and northern fruits are excellent sources. Also, try to consume 30 – 50 grams of three types of carbs after you exercise.  After your cardio workout, it is fine to eat within 5 – 10 minutes.

Once you’ve finished a resistance workout, you will need to consume a combination of carbs and protein.  Unlike cardio workouts, resistance workouts will break down muscle tissue by creating micro tears.

You’ll need protein as this happens to build up and repair these tears so that the muscle can increase in size and strength.  The carbs will not only replace the lost muscle glycogen, but will also help the protein get into muscle cells
so it can synthesize into structural protein, or the muscle itself.

After your resistance exercise, you should wait up to 30 minutes before you eat, so that you won’t take blood away from your muscles too fast.  The blood in your muscles will help the repair process by removing the metabolic waste products.

It may seem obvious, but another way to stay healthy is to give up some vices. Many people smoke and drink. Smoking has been proven to cause lung cancer and other diseases as well complications for women giving birth. Excessive drinking has also shown to do the same.

For people who don’t smoke, it is best to stay away from people who do since studies have shown that non-smokers are also at risk of developing cancer due to secondary smoke inhalation.

Do it right, and stay fit and healthy…

By Craig Ballantyne

Turbulence Training

I’ve just spent another weekend explaining what Turbulence Training is to new potential clients. By the end of the day I had my speech memorized, and decided to turn it into a new article for you called, “The 5 Laws of New School Fat Loss”.

Here goes…

Turbulence Training is a structured routine that I came up with that allows you to get the most results in the least amount of time, no matter what your goals.

This revolutionary new workout system evolved from both scientific principles as well as personal experience.

And it originally came to me in a dream in University. (Just kidding.)

The truth is that during my graduate years at University, I was searching for an efficient and effective way to stay lean while I was stuck in the lab for up to 16 hours a day doing my thesis.

Obviously, I didn’t have a lot of time to exercise…

So I based a new program on what I had read in hundreds of fat loss research studies, as well as my countless past workouts that I had recorded faithfully over the years.

And from that research and from my own personal workouts and results, Turbulence Training was invented and have given rise to the 5 Laws of New School Fat Loss.

Law #1) Use intense resistance training

NOTE: This doesn’t just mean lifting heavy weights…it could also mean doing difficult bodyweight exercises or even explosive exercises (like I use in the TT circuits).

Here’s why…

Intense resistance training stimulates what is called muscle protein turnover. This is important for two reasons:

a) It causes your body to burn extra calories and belly fat when you are not training (so while you recover, etc.).

b) It stimulates muscle re-modeling.

That means it will help you maintain your muscle (and sculpt your body) even while you are eating fewer calories and burning fat.

However, if you rely only on light weight & high reps, you won’t keep that muscle and your metabolism will decrease.

Law #2) Switch from slow cardio to interval training.

Research shows that interval training is more effective for burning belly fat than regular cardio – even when you don’t change your diet!

Interval training is what separates people with 20% fat from those men and women with the lean, athletic, sexy abs body type.

Interval training also builds better sport conditioning and “everyday fitness” that is more practical in life.

For example, how often do you ever need to run 5 miles? Pretty much never, right?

But how often do you need to climb a few flights of stairs or chase one of your kids? Those are every day demands… and will be best improved by interval training, not 30 minutes on the elliptical machine.

Law #3) Use non-competing supersets to do more work in less time.

By using the Turbulence Training system of non-competing supersets, where you do 2 unrelated exercises back to back, you’ll avoid muscle fatigue and get more work done in less time.

Therefore, you’ll burn more calories compared to traditional workouts.

This is one of the major reasons Turbulence Training is so efficient and effective.

Law #4) Use Total Body Workouts

Skip the classic steroid-bodybuilder method of doing one body part per day. That will only give you overuse injuries and a big body set up for more injuries & chronic pain in the future.

Not what you want, right?

Of course not. So switch to three total-body workouts per week, using a variety of exercises, and when possible, using a variety of training methods – from dumbbells to kettlebells to bodyweight exercises. That’s what you’ll get in the latest TT workouts here:

Turbulence Training

Rule #5) Change Your Workout Every 4 Weeks

The Turbulence Training workouts are changed every 4 weeks, and sometimes every 3 weeks for advanced results.

Why?

To avoid the dreaded fat loss plateau. If you’ve been doing the same workout over and over for more than 4 weeks, your results will slow down and eventually come to a complete stop.

You MUST change your program…and that’s why I create not just one, but TWO new Turbulence Training workouts every month for TT Members, so that they will always have a new program to keep their fat loss results moving along.

In fact, the Turbulence Training System is simple to adapt and easy to modify for the creation of an endless number of workouts – a great thing to know if you are a personal trainer or simply someone that loves the body transformation results of a fast workout.

Whew!

Now a lot of this info was new – and even shocking – to the people I spoke too yesterday. They were still a little skeptical. And that’s fine, it’s totally natural.

So I suggested they try out the program for a few weeks, and you can do that too with the 21-day trial here:

Turbulence Training

For less than 5 bucks (that’s less than the price of an apple, a banana, and a water here at the hotel!), you can try out the 5 Laws of Fat Loss and the Turbulence Training program for 3 weeks.

I promise you’ll love the program and the fast fat loss results you are getting. And if for any reason you don’t, just let me know and you won’t pay a penny more.

Say goodbye to the old-school workouts and fat loss plateaus and use these 5 laws of new school fat loss to finally get results.

Now you know what really works,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

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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).

Wow!

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 absolute favorite Turbulence Training workout: Click 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,

Dan.

Many people end up abandoning perfectly good fitness programs and weight-loss regimens before they even lace up their sneakers.

Why? Because in a world filled with fast food, instant messaging, and a five-second disease-tracking device, anything without a quick payoff goes against the grain of the typical American instant gratification ethic. While it would be nice to actually drop inches in just a few days like what most miracle ads proclaim, managing weight and losing weight through physical fitness is a slow and steady process that takes time and commitment.

Setting weight management goals for yourself can be a good motivator. Gradual weight loss, for those people who wish to shed off some extra pounds, is usually the safest.

That is why health and fitness experts had come up with the idea of lifetime fitness in order to teach people set realistic goals. These lifetime fitness programs generates dietary regimens that cut your normal calorie consumption for your weight by 500 to 1,000 per day, so will burning the same amount with exercise. In turn, this will definitely encourage healthier weight loss.

Good fitness programs teach you how to maintain a physically fit body at the same time enjoy and live a happy, contented life. It gives you the chance to strike a balance between the two (exercise and diet), and make exercise, be it team sports, cycling, or walking, something you will truly enjoy.

That is why good fitness exercises embody the concept that making a long-term healthy lifestyle change is essential to keeping the pounds off once they are gone.

These fitness programs provide you the right method in maintaining health, build up and encourage your competence, and can help you take care of your family’s physical fitness as well.

To know more of the advantages and benefits that fitness exercises can bring, here are some facts that you need to know:

1. Because the goal of lifetime fitness is to provide you with long-term achievements as far as physical fitness is concerned, these programs utilizes numerous fitness exercises that will tone and manage your health and the different parts of your body.

2. There are fitness exercises that will give your cardiovascular system a lift. You can also try some sports that will provide you with an alternative way of being physically fit.

3. Good fitness programs also provide nutritional advice on diet, such as food supplements that will aid in the formation of good blood cells and tissues thereby making your body at its peak of health.

Indeed, staying fit and healthy can be a long and winding road and there are instances wherein you may find your enthusiasm fading occasionally. Nevertheless, with the information provided by good fitness programs, you can start heading back on the right track to a healthier you.

Do YOU need a good fitness program?  Click Here!

3 Amazing Fat Burning Interval Training Options

By: Craig Ballantyne, CSCS, MS

http://tinyurl.com/transform10

If you are looking to cut down on the amount of time you spend in the gym without jeopardizing your fat loss goals, then including interval training alongside your strength training program is the only way to go.

Just imagine spending half the time in the gym – if not more – and getting way better results.  Isn’t that what you deserve?

I thought so.

And to make the notion of ditching long, slow, boring cardio even more convincing is the fact that you will be far less susceptible to sustaining an overuse injury with interval training.

For some of you, however, the thought of giving up your daily cardio machine routine is too much to bear.  But not to worry because you can still use your favorite machine, but we’ll just tweak things a bit so that you get more out of your workout in half the time.

1) Interval Training Option #1 – Classic Intervals

For example, try incorporating intervals on the treadmill by running hard for 30 seconds, at an 8 out of 10 intensity level, followed by 60 seconds of light recovery at a 3 out of 10 intensity level.

That is one interval, and so you will repeat this process up to 6 times, while using a five minute warm-up and a 5 minute cool down.

Each week try to do more squats in the same amount of time.  This may sound easy, but trust me; it can be as difficult as you make it!

2) Interval Option #2 – Short Burst Squats

I personally recommend a Gymboss timer for this type of training, but it isn’t essential.

So, for the bodyweight interval training you will do as many bodyweight squats as you can for 20 seconds and then hold the bottom position for 10 seconds, then repeat your squats for 20 seconds, and then hold at the bottom for 10 etc. Repeat these intervals for 8 rounds.

3) Interval Option # – Kettlebell Swings

If you have a kettlebell, you can do swings or kettlebell squats for 30 seconds and then walk for 30 seconds and alternate for 6-10 rounds. That’s a great way to finish a fat burning workout.

Alright, so those are just three of the countless ways in which you can include interval training into your workouts that will burn fat faster and help you avoid spending more time than necessary in the gym.

Click the link below to see what you can achieve very quickly…

http://tinyurl.com/transform10

One of the simplest and most effective ways to bring down  blood glucose levels, cut the risk of cardiovascular disease, and improve overall health and well-being is physical fitness and exercise. Yet, in our increasingly sedentary world, where almost every essential task can be performed online, from the driver’s seat, or with a phone call, exercising and being physically fit can be tough case to sell.

In reality, everyone should exercise, yet survey shows that only 30% of the United States adult population gets the recommended thirty minutes of daily physical activity, and 25% are not active at all.

Inactivity is thought to be one of the key reasons for the surge of type 2 diabetes in America, because inactivity and obesity promote insulin resistance and other factors that trigger other kinds of diseases.

The good news is that it is never too late to get moving, and exercise is one of the easiest ways to start controlling the onset of any kinds of diseases. For people who are already candidates for some serious diseases like diabetes and heart failure, exercise and physical fitness can improve the condition of some parts of the body like insulin sensitivity, lower the risk of heart disease, and promote weight loss.

In 2003, the Journal of Clinical Endocrinology and Metabolism had published an issue regarding the result of their study and found out that lack of exercise and physical fitness were the key factors behind obesity and other serious diseases like diabetes. Hence, it is extremely important for a person to stay healthy and be physically fit in order to avoid such illnesses.

Getting Started

The first order of business with any exercise plan, especially if you are a “dyed-in-the-wool” couch potato, is to consult with your health care provider.

If you have cardiac issues, your doctor may want to perform a stress test to establish a safe level of exercise for you. Certain complications of some diseases will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for people with diabetic retinopathy due to the risk for further blood vessel damage and possible “retinal detachment.”

Health experts also contend that patients with sever peripheral neuropathy or PN should avoid foot-intensive weight-bearing exercises such as long-distance walking, jogging, or step aerobics and opt instead for low-impact activities like swimming, biking, and rowing.

If you have conditions that make exercise and physical fitness a challenge, your provider may refer you to an exercise physiologist who can design a fitness program for your specific needs. If you are already active in sports or work out regularly, it will still benefit you to discuss your regular routine with your doctor.

The bottom line is that physical fitness and exercise should not have to be a rigid activity and should not dominate your life. Your exercise routine can be as simple as a brisk nightly neighborhood walk, walking the dog, or simply taking the stairs instead of the elevator. The important thing is that you keep on moving. Every little bit really helps a lot.

In the end, you will realize that the many things that good food can bring you are equally the same as what physical fitness can do for you.

Click Here For An Excellent Fitness Program!

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Cardio fitness exercise is such a strange thing. In theory, it should work so perfectly well for all men and women, but as anyone who has tried it knows, the practicality of it just doesn’t add up.

After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.

British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren’t previously exercising.

(Reference: International Journal of Obesity 32: 177-184, 2008).

Subjects exercised 5 times per week for 12 weeks. That’s a lot of exercise, but it helped the subjects lose an average of 8.2 pounds, which is great – I was positively surprised by the results.

So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!

Back to the study, the variance in fat loss between individuals was huge. Check this out…

The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.

The scientists think they know where things went sour. They classified the subjects into 2 groups, called the “Compensators” and the “Non-compensators”.

The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio fitness efforts.

Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge “compensatory” increase in appetite experienced by this group.

Does your appetite increase when you do slow cardio? If it does, research shows it will ruin your cardio efforts.

So if your cardio fitness program is not working for you, check your appetite and calorie intake to see if you are “compensating” for your efforts. If you are, you might be better off using a program of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.

As Australian Professor Steve Boucher has shown in research, interval training increases hormones called catecholamines. And increased catecholamines can reduce appetite, among other fat-burning benefits.

In the real world, few people lose 33 pounds after 12 weeks of cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.

So again, check your appetite, and consider giving high-intensity exercise a go for your next workout program.

Beat the curse of cardio fitness with high-intensity Turbulence Training. Click Here for more information.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author

Learn about the “Dark Side of Cardio” in the free report from Craig Ballantyne at www.TurbulenceTraining.com. Craig is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com