Workouts that burn fat and tone muscle

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By: Craig Ballantyne, CSCS, MS
Author, Turbulence Training (Fat Loss and Strength Training Workouts)

I was just reviewing a big file of all the new exercise, diet, and research proven fat burning tips I wrote down for 2009, and I wanted to share 5 BIGGIES that can help your clients get more results AND make your awesome workers even better..

So here we go:

#4 – Recent research shows shuttle-running is tougher than running intervals in a straight line……so if you want to burn fat faster than ever, make sure you incorporate old-school shuttle runs (i.e. classic suicide type
drills) into your fat burning interval programs.

#3 – Use a food log.

“According to Men’s Health (Feb 2009, p 38), keeping a food log helped subjects lose 3.5 more pounds than subjects that didn’t keep the log.” These logs are one of the most effective ways to keep track of food you consume.

#2 – Do your very best to achieve a personal best in each workout.

There are a few reasons (below) you need to do this:

a) First of all, everyone loves progress, and if you can achieve a personal record in each workout (i.e. could be # of pushups, planktime, etc.), then you will feel a HUGE sense of accomplishment.

b) More personal bests = more results. Plain and simple.  If you see or feel yourself getting better, it’s easier to continue.

c) You will get addicted to the workouts, and always want to come back for more attempts at breaking records.

#1 – Get a personal trainer or join a bootcamp

It’s like joining a mastermind group (done in professional circles to find the best way to do something).  It’s always easier to motivate when someone’s really pushing you.

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One of the main reasons that weight loss workouts don’t work is that for many people it’s often too difficult to get into a regular exercise routine because of their busy lives. In other cases, people simply aren’t able to start and continue with a program that fits into their schedule. Lastly, it’s often possible that the workouts aren’t sufficient to burn any excess fat. The question for many remains. “How do you find weight loss workouts that work and don’t take too much time and money?” Read on to see how we solve this dilemma.

On our fitness exercise program page we outlined what we feel are the best home workouts. The challenge many people have is choosing which program best fits their needs? It’s now possible if you’re on the right program to lose fat and gain or tone muscle at the same time. Following is a multi step process which walks you through how to determine the best home fitness workouts to suit your needs.

STEP 1: You need to make the commitment to yourself that you want to lose weight and that you’re going to attempt to do so by starting a weight loss exercise program. You must understand, that without a set program and schedule, you’re just working out. Random workouts don’t constitute a fitness program and they likely won’t help you achieve your desired weight loss results.

STEP 2: Understand your physical condition. Before you can find the right fitness program, you need to determine your fitness level. Depending on your age and your athletic experience you likely should visit a doctor or personal trainer. For many, we simply can’t workout regularly doing the same things we did 20+ years ago. Our body’s need some time to get used to a regular fitness exercise program.

If you’re overweight and not used to physically exerting yourself, you should meet with a qualified person to benchmark your fitness level. You need to be able to measure improvement (ie the lbs or inches from your waist that you’ve lost). If you’ve ever watched the TV show The Biggest Loser, you’ll see that they measure the participant’s starting weight and physical vitals. As the participants progress through the program, they continually compare weight loss as a percentage from their original weight.

STEP 3: Consider the time requirements, where you will workout and your fitness program options. It’s a complete waste of time if the fitness program you choose consists of exercises that you abhor and will regularly avoid. It’s important to be logical and choose a realistic plan that you can follow. Start by checking our Top 10 Home Fitness Exercises. There’s both free weights and fixed weights, such as dumbbells or Bowflex exercise machines. There are other types of weight loss workouts such as aerobic exercise, which includes Turbulence Training and step aerobics. You might also like to try some cardio workouts such as running on a treadmill or riding a stationary bike.

STEP 4: Planning Your Schedule. Once you know what type of fitness program you want to be involved in and the amount of time you have available, you need to plan, in writing, your fitness program schedule. If you fail to write down your fitness program schedule, odds are you will fail to adhere to your own program. A program like Turbulence Training, provides detailed workout instructions. It’s a comprehensive program that takes 45 minutes or less. Variations in your exercise and a gradual progression that includes assigning rest days are also important to a successful exercise routine. As you begin your workouts and your fitness level improves, every couple of weeks you should increase either the intensity of your workouts or the length of your workout sessions.

STEP 5: Know when to increase your workout session. The Turbulence Training program has a proven track record with many success stories. The efficiency of the program is very appealing. The program’s founder, Craig Ballantyne, has proven that in less than an hour, 3 to 4 times per week, his weight loss workouts are manageable on a busy schedule. His workout program has produced long term weight loss of 60 lbs. or more. More importantly, people who use the program report that their strength increased rather dramatically. He walks you through a detailed plan of fat burning exercises, so you know when to increase intensity.

It should be no surprise that fitness programs do not work unless you push yourself. It’s not to easy to push yourself without a plan and without being able to measure your success.

Click here, to find out how a gentleman named Steve Hays Lost his Man Boobs….By Losing Fat and Inches From His Gut