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Title: 20-Minute Fat Loss Workout Ideas
By line: By Craig Ballantyne, CTT
Certified Turbulence Trainer
URL: www.TurbulenceTraining.com (replace with your clickbank hoplink)
Word count: 1089
Related keywords: weight loss workouts, fat loss workouts, fat loss exercise, cardio exercise, workout routine, build muscle, lose fat
20-Minute Fat Loss Workout Ideas
By: Craig Ballantyne, CTT
Certified Turbulence Trainer
www.TurbulenceTraining.com
If you're sick of fluffy weight loss workouts that aren't giving
you any results, then you will love this interview where Hardcore
Strength Coach Zach Even-Esh grills me on advanced Turbulence
Training for Fat Loss methods.
Zach Even-Esh: Craig, thanks for taking the time out of your insane
schedule to talk with us. Tell us a little bit about yourself, your
clientele and your overall training philosophy.
CB:
Zach, I'm a Strength & Conditioning coach in Toronto and I write
for Men's Health and Oxygen magazine.
I work extensively with clients on advanced fat loss for busy
people. I'm also the training director at grrlathlete.com where
we provide advanced female exercise info.
ZEE: We have a growing number of hard core men and women leading
busy lives but still love to train hard. How do you train
individuals like this and still get kick butt results?
CB:
I use supersets, moderately heavy weights (allowing 6-10 reps per
set), limited rest interval periods, advanced bodyweight exercises,
and interval training. These efficient and effective principles are
the foundation of my Turbulence Training philosophy.
Turbulence Training workouts are designed to crank up the body's
metabolism because of the intense demands imposed during the
workouts.
After the workout, your body has to work hard (i.e. burn calories
and repair muscle) to fully recover and return to a normal, resting
state (that is why I compare my Turbulence Training workouts to the
Turbulence encountered in an airplane - a neat little analogy that
people really like and find easy to understand).
I tend to stick with traditional weight training exercises,
however, it is easy to adapt the Turbulence Training principles
when using strongman implements and advanced bodyweight exercises.
For intervals, I tend to stick with 30 seconds of work and 90
seconds of active recovery, although it will vary between workout
phases and for athletes of different sports.
The great thing about heavy weights and intervals is efficiency.
You don't have to do either for more than 20 minutes to get a great
response. So if you are a busy executive looking to get lean, build
muscle, and lose fat, you can get a great workout and shower in
less than 30 minutes per day.
Combine Turbulence Training with the right nutrition, and you are
well on your way to success.
By the way, we've got a secret bonus for everyone that invests in
Turbulence Training - although I guess it's not so secret anymore!
Anyways, you'll see what it is when you start your Turbulence
Training journey with the fat loss program.
ZEE: If you were limited to a 20 minute fat loss workout, what
would that work out look like?
CB:
Providing the individual is injury free, we will move through a
general warm-up circuit of bodyweight exercises (3 minutes), and
then into specific warm-up sets for the first superset of exercises
(2 minutes).
Then we will spend 5 minutes on the first superset pair of
exercises, and then 4-5 minutes on another superset pair. We might
finish with a third superset pair or some ab work, and a 2 minute
cool-down if it is necessary based on the individual's fitness
level.
On non-weight training days, we would do intervals. It would look
like this:
5-minute warmup
12-minutes on intervals
3-minute cooldown
The point is, you can get a lot done in a short amount of time.
ZEE: What nutrition approach do you use?
CB:
I had Dr. Chris Mohr, Ph.D., put together the Turbulence Training
Fat Loss Nutrition Guidelines.
I strongly agree with Dr. Mohr's common sense, easy to follow
principles. There is nothing extreme about his plan. It is very
healthy and effective for fat loss.
I don't think that people need to exclude fruit from their eating
(in fact we should aim to eat at least 3 servings, and preferably
berries, grapefruits, apples, and oranges), but instead we should
avoid white, processed carbohydrates from a bag or a box.
Foods that should be in every healthy person's nutrition plan:
Green Tea
Almonds
Broccoli
Berries
A variety of lean protein sources
Basically, for nutrition, just choose healthy, whole natural food.
ZEE: Last question Craig. What is the greatest misconception that
you find people to have when it comes to performing better and
looking better when they come to you. In other words, they tell you
everything they have been doing in hopes of getting results but the
results simply aren't there. Are there any common mistakes going on
here?
CB:
Most of the time I try and get people to be honest with themselves
and realize they have to change things if they want to improve.
A lot of people really just want me to approve their current
workout (when it is clearly not working). But in reality, they have
to change their workouts drastically to finally get results.
And most people think they are eating better and using a better
program than they really are.
Even when most people they list out their food intake (as I have
them all do on fitday.com), some people (including some trainers
that I train) still don't see the obvious problems in their diet.
I suppose it is human nature not to see our own shortcomings, so it
is helpful to have a professional review your training and
nutrition or even an honest, knowledgeable friend.
ZEE: Craig, I can't thank you enough for letting me grill you with
questions.
Always happy to help,
Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training
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 www.TurbulenceTraining.com
