The biggest factor in weight loss is your motivation.

It’s more important than which diet you choose. It’s also the biggest reason why diets often fail. Since it’s so important, let’s find out how to make it work for you, not against you.

Most weight loss programs work if you stick with them. The trouble may be that you don’t. Why are programs so hard to stick to? Because you often feel bad when you are trying to follow them – you get hungry, the wrong hormones are coursing through your body, you may be missing a source of comfort, and you may have emotional links to your weight issues. Read the rest of this entry »

Looking to make a change and lose some weight? I have reviewed the top diet on the internet and you can go and read over 200 comments people have made about why this diet has worked well for them, as well as some of the problems.

I am much more of a low intensity exerciser than I am a high intensity exerciser. Some people wonder what this means because they kill themselves working out but I would rather exercise in longer boughts of exercise throughout the day instead of killing myself on an elliptical trainer for 30 minutes.

There is a misconception that I believe still exists today: The harder you go on the cardio the more fat you burn. I’ don’t really agree with this at all. If you learn about the basics of the human body and how the energy systems work you find out that it is in fact the opposite.

How fat burning works

Fat burning occurs and peaks during sustained low intensity exercise in the presence of oxygen. This means that when energy is required quickly for short or medium bursts of intense exercise ATP and Glycogen becomes the source of that energy. They can be used instantly and without oxygen resulting in a by-product that everyone has experienced, Lactic Acid. Anaerobic Exercise predominately uses these fuels during brief periods that cannot be sustained. Aerobic Exercise utilizes fat as the dominant fuel because the low amount of intensity is sustainable allowing blood supply to the muscles that is rich in oxygen, fats’ catalyst. Read the rest of this entry »

Now that it is College Basketball playoff time we get to see a lot of young kids interviewed after games and often they say things like “I gave it 100%” or “I left everything I had on the court” or my very unfavorite (as my daughter would say) “I gave it 110%”.

Gave it 110% eh? Well that does not even make sense but the reason thaqt people say that is that they want to stress that they had nothing left except what they did today. The fact is it is impossible to give your workouts, whether cardio or weight everything all of the time. You have off days and you have times when you are a bit tired or your diet is not quite there on a particular day.

To really make gains ion strength or losses in fat you need to go beyond your norm, beyond 90% and remember how these college athletes do things trying to get to the final 4. I have always been a believer that if I do a set of bench press the first few reps are useless for strength increases. The only reps that matter are the ones where you are pushing your already known strength limits and reaching to levels of strength where you have never been, the last couple of reps is where all of the muscle gets created to be needed next time. Read the rest of this entry »

Many people this time of year would love to burn more fat and the best way to do this is through a great fat burning workout. There are three kinds of workouts. There is a weight lifting workout where you are slowly conserving energy and trying to gain muscle. There is a cardio workout where you are burning all of the glycogen in your muscles and hopefully some fat as well and there is a Circuit training workout that will help you burn fat really quickly while gaining some muscle at the same time.

To do a great fat burning workout you will want to get a bit of a warmup first by doing 5 or 10 minutes of cardio. You can warmup with either a bike or treadmill or even an elliptical trainer.

After you are well warmed up you can get to the point of starting your fat burning workout. The key to the fat burning workout is both to use different muscles to failure and to not rest between sets. Here are the exercises you can try to start with Read the rest of this entry »

I was in the midst of writing an article about losing belly fat and how spot reducing does not work for losing belly fat when this email from the creator of turbulence training came to me. It seems that he has evidence that belly fat can be reduced through weights and circuit training but not strictly fromn cardio and situps

But did you know the best way to burn belly fat is a shock to most men and women?

Even most personal trainers usually guess, “Crunches”, “Situps”, or “aerobic cardio” as the best way to lose stomach fat.  But none of those work best, or even work at all!

In fact, I often get asked, What’s the best way to burn fat and lose my belly? Do aerobics work better than interval Iraining? Does resistance training help at all? What should I eat to lose stomach fat? All of those are common questions.

But here’s the truth. Cardio is not the best way to burn fat.

In fact, I’ve met very few people who have successfully used cardio to lose stomach fat. And most of those people were young men, and anything works for them when they want to burn fat.

If you want to lose stomach fat fast, you need to increase the intensity of your workout by using both resistance training and interval training to lose stomach fat.

Read the rest of this entry »

I wanted to post this question and answer from the guy that created the Turbulence Training program because I know how many people just run through their cardio without doing it the right way. It is not a pleasant jog or a sprint you are looking for but instead something in between that you should strive for. Read on….

Question
I’ve been told to exercise in my “fat burning zone”. What’s the best cardio method for weight loss.

Answer:
Cardio is not the only solution.

Clearly it adds to the energy deficit and overall calorie balance that favors fat loss.

BUT it’s not the “be all & end all” of fat loss success – and that is anecdotally supported by the number of overweight distance runners.

I almost never recommend long, slow cardio…simply because no one I train or consult with has the time for this, and it doesn’t work any better than shorter, less frequent, more intense interval training sessions.

Five or six days of 45-minute cardio sessions in my fat-burning zone? Yeah right, like anyone has time for that.

If I told you that you could get the same results (or better, as recent research suggests) in three 20-minute interval sessions each week as you could from three or five 45-minute slower cardio sessions each week, which would you choose?

Yes, intervals feel about 10x’s harder than regular, slow, boring cardio. And yes, you won’t be able to read your people magazine when doing intervals. And you might breath a little heavy. So if you’re worried about sweating, than maybe fat loss isn’t for you.

But if you don’t mind going against the crowd, intervals are worth every second for the superior results.

Now here’s one reason why Turbulence Training may actually work better for women than men…

More women tend to start Turbulence Training after having spent months or years using slow cardio and light (if any) weights. And selfishly, I could not be any happier – because when these dedicated women start using the shorter, more intense strength and interval sessions they make rapid progress and make me look like a genius.

The accolades come pouring in…I have dozens of testimonials from women thanking me for saving them TIME while helping them finally breakthrough stubborn fat loss plateaus (and eliminating the pain from their overuse injuries that occurred due to high volumes of cardio). Their words make me feel like a million bucks because the Turbulence Training workouts are making these women feel like a million bucks.