Fat Burning Workouts – The Place to BLAST the FAT – Get Lean, Fit & Mean

Some people don’t believe that you can burn fat doing old style workouts with barbells but you can. That is right by doing old school basic routines and exercises you can burn fat and you can burn a lot while putting on lean muscle.

The trick to doing this is by doing 1 routine per body part, lifting heavy and limiting your rest in between sets. That means keep your rest in between sets to 30-60 seconds.

For the last month we did a fat blasting kettlebell workout. This month we are going to go old school weight training with the barbell. We are going to work hard, we are going to work fast & we are going to work fast.
Our workouts with be to the point and if you follow this routine & follow a nutrition plan you will see and feel results.

How are we doing the routine?

On Monday-Wednesday-Friday do the weight routine. On Tuesday & Thursday you will do cardio & ab work. Run, do intervals, run stairs, ride a bike but get the cardio up for at least 30 minutes. You don’t need to do miles or hours, just get the heart rate up for 30 minutes. On the weekends just rest, you will need it.

We will be focusing on these exercises:
1. The Squat – Regular, parallel, breathing style, or front style
2. The Press – Military or behind neck
3. Rowing – Bent over, barbell or dumbbells, one or two arm
4. Curls – With barbells.
5. Bench pressing – barbell or heavy dumbbells, Incline or flat bench style
6. Stiff-legged dead lifting and heavy barbell bend-overs
7. Triceps extensions

Remember practice good nutrition.

Old School Workout Week 1
Do a warm-up set with 50-60% of your max weight. Then do 3 more sets at 70-70% of your max. Don’t go to failure, try to go 1 set short of failure. If you hit 12 reps then you aren’t pushing enough weight.

Use this as your guide. X=sets – y=reps – z=weight (x x y x z = 1×8x70%)
—————————————————-
Warm Up
——————
Push-ups (20 – 30)
Pull-ups (As many as you can)

Chest
—————–
Flat Barbell Bench Press
1 warm up set (50 percent of max. 8-12 reps) (60 seconds rest)
3×8x70%

Back
—————
1 warm up set (50 percent of max. 8-12 reps) (60 seconds rest)
3×8x70%

Shoulders
————–
Behind the Head Military Press
1 warm up set (50 percent of max. 8-12 reps) (60 seconds rest)
3×8x70%

Back
————–
Bent Rows
1 warm up set (50 percent of max. 8-12 reps) (60 seconds rest)
3×8x70%

Legs – If you don’t have a squat rack then use heavy dumbbells.
————-
Squats
1 warm up set (50 percent of max. 8-12 reps) (60 seconds rest)
3×8x70%

Biceps
————
Barbell Curls
1 warm up set (50 percent of max. 8-12 reps) (60 seconds rest)
3×8x70%

Triceps
————-
Behind the Head Triceps Extension (with barbell)
1 warm up set (50 percent of max. 8-12 reps) (60 seconds rest)
3×8x70%

We are going to be working off of this basic routine for the next month. On week 3 we will add another set per exercise.

Be Fit – Be Wise
JP

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This Week’s Healthy Recipe – Sweet Pepper Salmon and Rice Pilaf.

Salmon is low in calories and saturated fat, yet high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acids.

Ingredients

1/4 cup whole smoked almonds
large zip-top bag
2 teaspoons chili powder
2 teaspoons paprika
1 teaspoon garlic pepper seasoning
1 1/2 pounds salmon fillets (ask to have skin removed)
cooking spray
2 (8.8-ounce) pouches pre-cooked rice pilaf
1/4 cup maple syrup
1 tablespoon light soy sauce

Steps

1. Place almonds in large zip-top bag and crush, using meat mallet (or rolling pin), until the size of coarse breadcrumbs. Add chili powder, paprika, and garlic pepper; shake to mix. Cut salmon into 4 portions, removing any darker sections. Wash hands.
2. Preheat large sauté pan on medium 2–3 minutes. Coat salmon with cooking spray; use tongs to place in zip-top bag. Seal bag tightly and shake (or press with fingertips) to evenly coat salmon.
3. Coat pan with cooking spray. Add salmon, using tongs; cook 3–4 minutes on each side or until fish is opaque and separates easily with a fork. Cook time may vary depending on thickness of the salmon.
4. Squeeze rice pouches to separate rice; tear corner to vent. Microwave on HIGH 2–3 minutes or until thoroughly heated.
5. Remove salmon from pan. Add syrup and soy sauce to pan; simmer 1–2 minutes until sauce begins to thicken. Serve sauce over salmon; serve rice on side.

CALORIES (per 1/4 recipe) 700kcal; FAT 38g; CHOL 100mg; SODIUM 1310mg; CARB 55g; FIBER 5g; PROTEIN 44g; VIT A 20%; VIT C 15%; CALC 15%; IRON 20%

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Look, you know as well as I do that you can’t just snack on fatty foods all day long and wake up one day to the body of your dreams.

It’s funny how those infomercials make you want to believe you can eat anything and everything and still watch the pounds melt off.

Ummm, it doesn’t work that way.

But you CAN enjoy your favorite foods in moderation and look great naked.

Now I realize not everyone loves chocolate, but a lot of people do. And if you’re one of them I’ve got some great news for you.

If you’ve never heard of Prograde Cravers before, well, you’re really missing out. They’re 180 calories of organic dark chocolate heaven.

Again, you can’t just eat an entire box of these healthy snack bars and suddenly slip into the bikini you wore when you were a teenager.

But they DO fit into a fat loss plan. Ok, so here’s two things you need to know:

1) Prograde Cravers are on sale this week. And trust me, you MUST try them if you are a chocolate lover. You save 11% on all their delicious flavors this week only.

2) Check out the video from Registered Dietitian Jayson Hunter to discover how Prograde Cravers fit into your rapid fat loss plan.

Everything you need to know about this killer sale – including the video from Jayson Hunter – is just a click away. Just click here Prograde Cravers

Yours in health,

JP

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Here is a great article from my buddy Craig Ballantyne creator of the Turbulence Training Program.

Despite your best efforts to control your calories and keeping your exercise routine, sometimes, you just cannot lose any more weight. When you can weight loss stops, despite your efforts, this is called a plateau.

Have you experienced a plateau? You are not alone. Plateaus are the result of the body’s natural response to changes in your routine. Once you understand how your body adjusts to your dietary and fitness changes, you can put your plateaus behind you.

The first step for conquering your plateau is to take a look at your mental preparation for fitness. Is your exercise routine becoming too dull? If you are doing the same 3 sets of this, the same 20 minutes of that, and aren’t finding ways to improve your condition, you are probably plateauing.

Look for things to change. Work on increasing the intensity of your workouts. Get more work out of each of your reps. If you are doing pushups, for instance, you can easily make them harder.

When you extend your arms, really push hard against the ground. Try to pop body off the ground. Squeeze at the top push. Then lower your body in a controlled slow movement.

Second, try taking a week off of your workout routine. Try low-intensity exercise. Give the diet a bit of a break. Sometimes, your metabolism needs time to adjust. Your body may just need a few days to recover from your new routine. You should take a break from your routine every 5 to 10 weeks. Exercise, just do something a little different.

When you return from your “break” do a completely new routine. Add different types of resistance. Enjoy the good weather, if it’s the right time of year, and go for a mountain bike ride, swim, hike, play sports.

Finally, add variety to your eating habits. If you are eating 2000 calories a day, eat 2200 calories one day and 1800 the next. If you are eating three meals, eat less for your meals, and eat more snacks. If you are eating more than three meals, shift to three.

—–

Do you want to lose weight? Do you want to gain strength while losing stubborn belly fat? Download a copy of Craig Ballantyne’s Turbulence Training. Ballantyne has a time-efficient system for burning fat. He is a world renowned author and training expert. Download it now => Turbulence Training.

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The top 5 fat loss myths
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

There are so many fat loss myths out there in “exercise-land” that I was hired by Men’s Fitness magazine to write about one myth each month.

After all, by now you’ve probably heard that if you don’t do 60-minutes of cardio in your fat burning zone on an empty stomach while Venus is in line with Jupiter, you’ll never burn fat.

The problem with myths is that not only are they wrong and give false hope to millions of people trying to lose weight, but they also waste your time and mental effort.

I have also seen these myths used as justification for cheating on a diet, watching countless men and women justify their “treats” because they believe they are on some type of magical exercise program or nutrition plan.

I could go on for days about fitness myths, but I cut my list from 30 down to the Top 5 Fat Loss Workout Myths today. I’ll save the other 25 for future newsletters.

Myth #1: You have to do cardio first thing in the morning on an empty stomach.

Relax. You don’t have to hop on the treadmill at 4:30am every morning. Let’s allow common sense to dictate when and how you exercise.

If you want to work out first thing in the morning, and I know that is the best time for many TT readers, by all means, go ahead and do it. There’s nothing magical about this time – although it is often the only time many of day many people have to themselves.

We need to think “outside of the hour” of exercise and realize that calorie burning and fat burning goes on for 24-hours. Forget about the theories and look at the big picture.

It doesn’t matter when you exercise – as long as you exercise intensely and consistently. Focus on relatively high-intensity workouts to increase your metabolism for as many hours after exercise as possible. That is best done with interval training and resistance training.

Myth #2: You have to do your cardio in your “fat burning zone”.

Again, nonsense.

While you might burn a larger proportion of total calories as fat when you exercise in your fat burning zone, you burn fewer calories overall by exercising at such a low intensity.

When you increase your workout intensity and get out of your so-called “fat burning zone”, you burn more total calories, and as a result, more fat.

In addition, the “fat burning zone” training doesn’t put “turbulence” on your muscles…so you don’t burn many calories in the post-exercise time period. But with interval training, you burn a significant amount of calories for hours after training, and that leads to more fat loss.

I’ve worked with hundreds of people that have avoided the fat burning zone while still managing to lose dozens of pounds of fat. The “fat burning zone” is one of the biggest fitness myths of all time.

Myth #3: You have to do cardio for 20 minutes before you burn fat.

When I hear this, I picture a fat-burning switch in my body that turns on only after I’ve been doing “cardio” for 20 minutes. But what if I only exercise for 19 minutes and 59 seconds? Are you telling me that I won’t have burned any fat? That’s ridiculous.

What if I did it on an empty stomach in the morning and in my target heart rate zone? (read that one sarcastically!)

I’ll say it one last time. We need to be more concerned with our 24-hour metabolism, not how much fat or even how many calories are burned during the workout.

Myth 4: Drinking ice cold water will help you burn calories and lose fat.

Standing in line at the grocery store is a great place to pick up the latest fat loss myths. You’ll also find this one all over the Internet.

This myth often comes along with some calculations showing that by drinking 8 glasses of ice-cold water you can burn 70 calories per day. I don’t believe that actually holds true in real life. Regardless, drinking cold water is not going to burn any more fat off your body than drinking room temperature water.

Don’t get me wrong, I strongly believe you should drink 12 glasses of water per day, but the temperature of your water won’t have any effect on your overall fat loss success.

Myth #5: Adding one pound of muscle will burn 50 extra calories each day.

Uh-oh, now I’m cutting down a myth that supports my use of strength training in a fat loss program. But I have an obligation to set the record straight about this extremely prevalent myth (even though I just saw a big name fitness expert perpetuate this myth in a recent article!).

This myth sounds so good. Add a pound ouf muscle, boost your metabolism 50 calories. That doesn’t seem out of line at all.

But do the math for a guy that puts on 30 pounds of muscle. Does his metabolism really increase by 1500 calories? Absolutely not. For an average guy, that would require his resting metabolism to increase from 2500 calories to 4000 calories per day. How would he be able to keep any of that muscle with a metabolism like that? He’d have to eat like a pig forever.

So when you look at the big picture, you can see this little myth start to fall apart.

That’s not to say you should stop your strength training, but just don’t use this myth as an excuse to cheat on your diet.

Bonus Myth: Negative Calorie Foods Cause You to Lose Weight

According to the “experts”, a negative calorie food requires more energy to digest than it provides you when you eat it. And included in the negative calorie food list are apples and bananas.

So by this logic, I would actually starve to death if I had nothing to eat but apples (because I would have a net energy loss from eating a so-called “negative calorie” food).

There is no such thing as a negative calorie food.

It’s a shame that people are out there promoting this stuff, and it’s too bad that so many people fall for it.

Remember the old phrase, “if it sounds too good to be true, it probably is.”

Instead, let the common sense fat loss principles apply. It’s going to take consistent effort, working hard at your workouts and with your nutrition to get the results you want.

I guarantee you that Turbulence Training will successfully guide you to the fat loss you deserve and desire.

Sincerely,

Craig Ballantyne, CSCS, MS
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

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