(how to get fit fast) By: Craig Ballantyne, CSCS, MS Turbulence Training Men’s Fitness magazine recently asked me for 3 of my best fat loss secrets. Since most times the magazines just don’t have enough space to run my full tips, I thought I’d give you a more detailed explanation of my secrets (how to […]
(how to get fit fast)
By: Craig Ballantyne, CSCS, MS
Men’s Fitness magazine recently asked me for 3 of my best fat loss secrets. Since most times the magazines just don’t have enough space to run my full tips, I thought I’d give you a more detailed explanation of my secrets (how to get fit fast) here to (plus a few extra bonus tips that I didn’t send to the magazine).
How To Get Fit Fast – Secret #1 – Focus on burning carbohydrate, not fat, during your fat-loss workouts.
How To Get Fit Fast – Fat Burning Zone?
How To Get Fit Fast – Secret #2 – Use a range of repetitions in your strength training workouts.
How To Get Fit Fast – Secret #3 – Use the stationary cycle for interval training.
Cycling against a resistance also allows you to perform a large amount of mechanical work, and that is a key determinant of the Turbulence in my training. But please note: I don’t use low-intensity, fast pedaling ‘spinning’ intervals as I’m convinced that the hard, resistance based intervals are more effective for fat loss. My clients only cycle against a strong resistance in their intervals.
And while I really like the bike, but there are many other ways to do intervals. Use what works for you, but if you are at a plateau, try the bike.
How To Get Fit Fast – Secret #4 – Increase meal frequency
Okay, so this isn’t really a secret to anyone that has read about fat loss. But a 2005 study from the American Journal of Clinical Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.
Combine an increased meal frequency with an increased protein and fiber intake, and you’ll see your body composition improve rapidly. If you need more nutrition help, then you’ll love the new Turbulence Training Nutrition Guide for Men & Women – written by Dr. Chris Mohr, Ph.D.
See below for more details…
How To Get Fit Fast – Secret #5 – My Synergistic Turbulence Training Workouts
My Turbulence Training Fat Loss workouts are fast becoming the most effective way to burn fat, build muscle, and get lean. The synergistic strength training-interval training workouts are efficient and effective – getting you in and out of the gym in under an hour.
How To Get Fit Fast – Advanced Training Phase
Here are some tips that you can use for an advanced training phase. Use these advanced secrets for 2 weeks then return to your normal training schedule:
a) Add 10 seconds to each interval but maintain the intensity
b) Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening (if you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening).
If you are advanced, you can use squats, pushups, and bodyweight rows for your circuit. If you are a beginner, you could use lying hip extensions, modified pushups, and stick-ups.
c) Add an extra set to each exercise in the first superset you do in each workout.