Intervals for Fat Loss

If you are struggling to lose fat with cardio, I have great news for you. Men's Health expert trainer Craig Ballantyne sent me these 4interval training workouts to help you burn fat!

There are all types of ways to do interval training, and research hasn't shown us a best way yet. There is NO best interval training workout for fat loss, however, some of my favourites are:

a) 1 minute on, 1-2 minutes off, repeat 6 times. b) 30 seconds on, 90 seconds off, repeat 6 times. c) 45 seconds on, 90 seconds off, repeat 6 times. d) 20 seconds on, 40 seconds off, repeat up to 8 times.
Make sure to include a warm-up and cool-down after each.

And remember, you can use all types of interval training methods for these workouts.

You can do treadmill running, hill walking, stationary cycling,sprinting outside (if you do extra warm-up), kettlebell swings,medicine ball power woodchoppers, rope jumping, rowing, swimming,or even the elliptical machine (if you think it works).

One research study even used 8 seconds on, 12 seconds off for a total of 20 minutes, but these short intervals are almost impossible to do on regular gym equipment.

For more in-depth, step-by-step fat burning plans click here

Best Foods for Fat Burning

By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

I couldn't be any simpler with my nutrition recommendations for fat burning. You will get have the most energy and the best body and fitness level possible if you eat whole, natural foods. I always ask Dr. Chris Mohr, author of the Turbulence Training for Fat Loss Nutrition Guidelines if I ever need help with nutrition information.

You must avoid processed foods, which is pretty much anything in a bag or a box. So cut out muffins, donuts, pre-packaged cereals, white bread, pasta, chips, crackers, cookies, etc.

We need to return to a time of simpler eating, focusing on fruits, vegetables, nuts, lean proteins, and healthy fats. It will take some "bad habit breaking" to rid yourself of your addiction to processed foods, but in your journey you will learn to appreciate the taste of REAL food again.

You don't have to eat meat to lose fat and build muscle, but it's not unhealthy to eat beef, chicken, and fish. In fact, fish contains essential fatty acids we can't do without.

You might have heard about the importance of healthy fats, which is a big turn-around from the low-fat mentality of the 80's and 90's. We now know eating fish and nuts won't make us fat, but will in fact make us healthy and help control our appetite.

So just focus on foods that haven't been processed, and you'll start to see changes in your body and energy levels in a matter of days. Get rid of the processed foods and you won't be tired anymore!

I strongly believe nutrition is the MOST important factor in fat loss and in health. If you're eating processed foods, trans-fats, and too many calories, you won't get maximum benefits from your exercise program, no matter what you are doing. Nutrition can either heal you or kill you, so choose wisely. Fortunately, the right choices are the simple choices.

I've had clients that switched to whole, natural foods and almost overnight they've reported changes in their bodies and huge increases in mental energy. So stick with the simple nutrition approach for fat burning.

About the Author

Craig Ballantyne 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 been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and 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 Turbulence Training for Fat Loss

Todays Workout

I had little time to workout today. First thing this morning I took my boy to pre-school and then on to a clients house to do a sports massage.

That left me with 2 hours before I started work, enough time to get a workout in. Then I get a phone call from my son's pre-school, he's got a temperature, but shivering.

I drove straight to his pre-school and he was huddled next to a tutor wrapped in her fleece and crying : (

When I got home I wrapped him in his favourtite teddy bear blanket and he fell asleep on the sofa watching a Thomas the Tank Engine DVD.

So did I skip todays workout? Not a chance, I was working the late shift at my gym tonight. I'd finished all my appointments, phone calls and the gym was deserted, Thursday nights are late night shopping before Christmas.

I had a 20 minute window to get a workout in before I started closing up for the night.

Bodyweight workout

Dips
Prisonor lunges

Inverted rows
Side plank

Prisonor squats
Mountain climbers

Proving once again it doesn't matter what curveballs are thrown at you or how little time you have, you can always get in an effective fat loss workout.

Free Fitness Gifts

Tis the season to be jolly!

So 250 of the worlds top Personal Trainers are involved in an amazing 12 day fitness give away.

There's fat loss workouts, bodyweight workouts, pre/ post natal fitness and much much more.

So what are you waiting for? Pop on over to 12 days of fitness

Free 10 Minute Fat Loss Workout

My colleague Craig Ballentyne has put together a FREE 10-minute workout program to help you over the Christmas period.

There really is no excuse not to be able to get in a workout. I know your busy visiting friends and families, work parties etc, but there's always time to squeeze in a 10-minute fat burning workout that will leave you burning calories well into the night.

Click here to download the free workout

Enjoy : )

Home Workout

Today was super busy. I did a shift at the gym and then trained a client. After I had to get some groceries and do some Christmas shopping

I had chance to shoot home and eat some food before I went to my in-laws to spend some time with my son as he was staying there the night.

Once home I had a 20 minute slot to do a Turbulence Training body weight workout before I sat down to have dinner with my wife.

Before I started I spent 5 minutes foam rolling my IT band and quads as they've been niggling me a bit lately. I need to work on these over the next week, I've neglected them recently.

The workout;
Prisoner squats
Press ups
Scap wall slides
Mountain climbers
Prisoner lunges. I did the lunges with the front foot elevated to increase the range of motion-really loosened up my hips : )
Front plank.

The press ups felt awkward, my chest and shoulders felt really tight so I foam rolled them when I'd finished.

So, in as little as 20 minutes I was able to get in a whole body fat loss workout with no equipment except my bodyweight.

As long as you have a reason you will find the time to train and you don't even need equipment.

What I Eat

Gym members and clients are always asking how I eat for fat loss.
The truth is, my diet is rather simple. I don't do any calorie counting, no low carb or low fat or ultra high protein diets for me, no expensive supplements. I eat food, organic when possible, in its most natural form.

Today I ate:

Breakfast;
Blueberry and banana smoothie with organic natural yogurt
1oz of almonds

Snack;
1 oz cashew nuts
1 apple

Lunch (wasn't particularly hungry)
Snack;
Grapes
1 oz of pecans

Dinner;
Home made(by me with organic beef) chilli con carne and rice

snack;
Blueberries, raspberries and natural yogurt

And 2 1/2 litres of water and a couple of fruit/ herbal teas.

That's how simple my diet is. The only supplement I take is high quality fish oil capsules.

Simple but very effective : )