Your 3 Fat Loss
Mistakes:
by contributing author: Craig Ballantyne |
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Let me solve your workout problem...
I know that you are:
- Eating well
- Exercising regularly
- and TICKED OFF that you aren't making progress.
I've answered dozens of emails from new readers that have said exactly
that. And after I get more info from them, here are the 3 mistakes
commonly made:
1) Your perception of your nutrition "success" doesn't match
the reality of what, when, and how often you are eating. To learn the
rules of fat loss, you need to read (scratch that, you need to STUDY),
Dr. Chris Mohr's Fat Loss Nutrition Guidelines.
2) There is no variety in your training.
3) You need to up the intensity of your training.
Let's face it. Human beings like to stick to a routine. We don't like
change. We like our comfort zone - some more than others.
But if there is no change in your workout from month to month, then
your body will not change either.
That is why I insist on changing your workouts every 4 weeks as you do
in the TT workouts.
You won't succeed by doing the same thing over and over again. Would
you get ahead at work by doing the same tasks you did as the first day
on your job? No way. You have to take on more challenges.
With variety in your training, you will continue to apply
"turbulence" to the muscle, and making your body use lots of
energy (i.e. calories and fat) during the recovery period to repair
the muscle and replenish the energy used. That will "jack
up" your metabolism.
If your body is used to the training, the exercises, the sets, and the
reps, it will give a "ho-hum" response and your metabolism
will flatline.
And that's why you need to raise the intensity of the workout as well.
Slow, boring cardio doesn't jack up the metabolism like intervals.
And research has shown that 8 reps boost your post-workout metabolism
more than 12 reps. So you have to safely add a little weight (try
using 5% more weight with perfect form, of course), and decreasing the
number of reps per set by 2. That's a good place to start.
So if you've been doing a machine circuit, then stop, and give this
sample free weight Turbulence Training workout a try.
Warmup with a bodyweight circuit. 8 reps per exercise, go through it
twice.
Sample bodyweight circuit:
i) Bodyweight squat
ii) An easy pushup
iii) A bodyweight row if possible, if not, do stick-ups
Then do 20 minutes of total body strength training done in
supersets.
Example:
1a) DB Squat
1b) DB Press
Do each exercise with a weight that allows only 8 reps. Do not rest
between the squat and press. Rest 1 minute after the press. Repeat the
superset 2 more times.
Next superset:
2a) DB Split Squat
2b) DB Row
Same as above.
On to intervals:
5 minute warmup.
6 intervals of 60 seconds at a "harder than normal cardio
pace" with 60-90 seconds recovery (at the easiest pace possible).
5 minute cooldown.
Stretch tight muscles only.
Done.
We don't do slow cardio. It does nothing for the man or woman who is
short on time.
And of course, always train safe and don't do anything you are not
comfortable doing...but if you are fit and healthy, you can increase
the intensity, change the variables, and burst through your fat loss
plateaus.
Sincerely,
Craig Ballantyne,
Author, Turbulence Training
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