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

OK, so I realize that when I quit working with the kettlebells last year my cardio slipped big time. While the kettlebells give you a great overall workout, they can be an ass kicker cardio wise. Today was just that. Even though the workout was quick and basic, the short rest periods helped my heart-rate hit 163.

KICK ASS – QUICK & TO THE POINT WORKOUT Today…..

Tunes of the day:
Cool For August – Don’t Want to Be Here
Daughtry – It’s Not Over

Friday 5-29-09

Arounds
25 – each direction (no rest)

Halos
25 – each direction (no rest)

Figure 8s
25 – each direction (45 seconds rest)

Two Arm Swings
50 (45 seconds rest)

50 (45 seconds rest)

50 (45 seconds rest)

50 (45 seconds rest)

40 (45 seconds rest)

30 (45 seconds rest)

30 (45 seconds rest)

Snatches
10 – each side (30 seconds rest)

Get Up Situps
10 each side

It is funny how much you get out of a short kettlebell workout.
You sweat, get tired and make progress. I seem to make fast progress with kettlebells than most other workouts.

Today my heart-rate peaked at 164 during high pulls.

AWESOME workout considering that I was short on time, because I have to get to rehearsal.

Songs of the day:
AudioSlave – Shape of Things
Big & Rich – Save a Horse
Billie Myers – Kiss the Rain- Acoustic version (Cool Down) – It has been raining here for days

Arounds
20 – each direction (no rest)

Halos
20 – each direction (no rest)

Figure 8s
20 – each direction (no rest)

Two Arm Swings
30 (30 seconds rest)

30 (30 seconds rest)

30 (30 seconds rest)

30 (30 seconds rest)

30 (30 seconds rest)

30 (30 seconds rest)

30 (30 seconds rest)

High Pulls
10 – each side (30 seconds rest)

10 – each side (30 seconds rest)

10 – each side (30 seconds rest)

10 – each side (30 seconds rest)

10 – each side (30 seconds rest)

Get Up Situps
8 each side

Today was a quick kettlebell blast

Song of the day:
Warren Zevon – Werevolves of London

Halos
20 – each direction

Arounds
20 – each direction

Figure 8s
20 – each direction

Two Arm Swings
20 (30 seconds rest)

20 (30 seconds rest)

20 (30 seconds rest)

20 (30 seconds rest)

20 (30 seconds rest)

20 (30 seconds rest)

20 (30 seconds rest)

Alternating 1 Arm Swings
30 (30 seconds rest)

30 (30 seconds rest)

30 (30 seconds rest)

30 (30 seconds rest)

Get Up Situp
5 each side (30 seconds rest)

6 each side (30 seconds rest)

7 each side (30 seconds rest)

By: Craig Ballantyne, CSCS, MS

Cardio exercise is such a strange thing. In theory, it should work
so perfectly well for all men and women, but as anyone who has
tried it knows, the practicality of it just doesn’t add up.

After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.

British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren’t previously exercising.

(Reference: International Journal of Obesity 32: 177-184, 2008).

Subjects exercised 5 times per week for 12 weeks. That’s a lot of
exercise, but it helped the subjects lose an average of 8.2 pounds, which is great – I was positively surprised by the results.

So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!

www.TurbulenceTraining.com

Back to the study, the variance in fat loss between individuals was huge. Check this out…

The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.

The scientists think they know where things went sour. They
classified the subjects into 2 groups, called the “Compensators”
and the “Non-compensators”.

The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.

Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge “compensatory” increase in appetite experienced by this group.

Does your appetite increase when you do slow cardio? If it does,
research shows it will ruin your cardio efforts.

So if your cardio program is not working for you, check your
appetite and calorie intake to see if you are “compensating” for
your efforts. If you are, you might be better off using a program
of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.

As Australian Professor Steve Boucher has shown in research,
interval training increases hormones called catecholamines. And
increased catecholamines can reduce appetite, among other fat-
burning benefits.

In the real world, few people lose 33 pounds after 12 weeks of
cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.

So again, check your appetite, and consider giving high-intensity
exercise a go for your next workout program.

Beat the curse of cardio with high-intensity Turbulence Training.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Learn about the “Dark Side of Cardio” in the free report from Craig Ballantyne at www.TurbulenceTraining.com. Craig 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 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

This article is by my buddy Craig Ballantyne

This article is by my buddy Craig Ballantyne

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Dear Friend,

This is a letter from your ol’ pal, belly fat. We had a great run this summer, didn’t we? Lots of good times, great food, and plain ol’ sitting around eating too much.

Well, I’m thinking about sticking around another year if you don’t mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.

So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, “Help me, I’m melting!”?

Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol’ brain up there thinks it’s doing “a real fat burning workout”, but it’s never enough to melt me outta here.

Another thing, keep listening to those experts who say strength training doesn’t burn body fat. Since research shows they’re wrong, if you added strength training to your program, you’d practically need to throw me a going away party!

After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here!

But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbells. Otherwise we wouldn’t have been able to celebrate another summer together this year.

Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn’t wait to get to the beach to show off your body, not like these days.

Nope, stay in the shade and keep the cover-up clothes on, that’s the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you’re sitting in the shade avoiding all the fun down on the beach.

Well, it sure was good catching up with you. I’m sure we’ll be in touch more often, as long as you stay away from that Turbulence Training workout routine.

Brings a tear to my eye whenever I even think about that workout program and all the belly fat it’s burned. Heck, it’s fried more belly fat than a frying pan!

So again, if you want to keep your dear old belly around for another year and another summer, don’t use Turbulence Training – otherwise, its all over pal, and you’ll never see me again.

Belly Fat says, “Don’t use this”
==> www.TurbulenceTraining.com
Your friend and spare tire,

Belly Fat

PS – Seriously, don’t go near that Turbulence Training program unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the highway.

It will be a sad farewell, and you’d be stuck with ripped abs, gorgeous glutes, and toned arms, and you know how much attention those guys get from the opposite sex. Who needs it, I say.

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

Today was a quick kettlebell workout.
Nothing fancy just swing baby.

Songs of the day:
U2 – Vertigo
U2 – Mysterious Ways

Wednewsday 5-13-09
Kettlebells

Two hand Swings
25 (30 seconds rest)

25 (30 seconds rest)

25 (30 seconds rest)

25 (30 seconds rest)

25 (30 seconds rest)

25 (30 seconds rest)

25 (30 seconds rest)

25 (30 seconds rest)

25 (30 seconds rest)

25 (30 seconds rest)

25 (30 seconds rest)

30 (30 seconds rest)

Getup Situps
10 each side

Hey gang,
Going with back and biceps today. Once again; quick, intense and strong.

Songs of the day:
Evenessence – Bring Me Back To Life
The Who – Baba O’Riley

Tuesday 5-12-09
Warm-up
Sledgehammer
Push-ups

Back
————————————
Reverse Grip BBell Bent Rows
16 x 85lbs (30 seconds rest)

12 x 85lbs (30 seconds rest)

12 x 85lbs (30 seconds rest)

12 x 85lbs (30 seconds rest)

12 x 85lbs (30 seconds rest)

12 x 85lbs (60 seconds rest)

BBell Bent Rows
10 x 115lbs (30 seconds rest)

10 x 115lbs (30 seconds rest)

10 x 115lbs (30 seconds rest)

10 x 115lbs (30 seconds rest)

10 x 115lbs (30 seconds rest)

10 x 115lbs (60 seconds rest)

Biceps
———————————–
BBell Curls
6 x 115lbs (45 seconds rest)

5 x 115lbs (60 seconds rest)

5 x 115lbs (60 seconds rest)

4 x 115lbs (60 seconds rest)

EZ Bar Curls
8 x 85lbs (60 seconds rest)

7 x 85lbs (2 minutes rest)

8 x 85lbs (60 seconds rest)

8 x 85lbs (60 seconds rest)

8 x 85lbs (60 seconds rest)

8 x 85lbs (Done)

OK Boys & girls.
Today’s workout was short intense & slight powerful.

Did upper body push today. Chest – Shoulders – Triceps, with some kick ass tunes.

Songs of the day:
Tunnel – 3rd Day
Revelation – 3rd Day
Who Are You? – The Who (4 times during shoulders & triceps)

Monday -5-11-09

Chest/Shoulders/Triceps
——————————-
Warmups
Push-ups ( no rest)

Chest
——————————–
BBell Flat Bench Press
10 x 135lbs (30 seconds rest)

4 x 185lbs (30 seconds rest)

4 x 185lbs (30 seconds rest)

4 x 185lbs (30 seconds rest)

4 x 185lbs (30 seconds rest)

3 x 185lbs (90 seconds rest)

2 x 205lbs (60 seconds rest)

2 x 205lbs (60 seconds rest)

Shoulders
———————————–
BBell Military Press (Not Roacked)
12 x 95lbs (60 seconds rest)

8 x 115lbs (60 seconds rest)

7 x 115lbs (60 seconds rest)

8 x 115lbs (60 seconds rest) – heart-rate 157

8 x 115lbs (60 seconds rest)

7 x 115lbs (60 seconds rest)

6 x 115lbs (60 seconds rest)

6 x 115lbs (60 seconds rest)

Triceps
———————————–
Lying EZ Curl Bar Tricep Extensions
8 x 85lbs (30 seconds rest)

6 x 85lbs (45 seconds rest)

6 x 85lbs (45 seconds rest)

6 x 85lbs (45 seconds rest)

6 x 85lbs (45 seconds rest)

4 x 85lbs (45 seconds rest)

Behind Head Triceps Extensions
12 x 60lbs (60 seconds rest)

10 x 60lbs (Done)

OK gang, this one is really worth watching. Especially with the Hydroxycut recall from MuscleTech last week.

I am one of the millions who tried and relied on a lot of this stuff hoping for false promises.

Give it a good look and let me know what you think.

Remember, Good HARD work & nutrition is what you need. Not gimmicks.

This week’s healthy dinner meal is Orange-Glazed Chicken.

Ingredients
2 tablespoons flour
1 teaspoon seasoned salt
large zip-top bag
1 1/2 pounds chicken breast fillets (4 fillets)
butter cooking spray
1 (11-ounce) can mandarin oranges in light syrup (undrained)
2 tablespoons orange marmalade
2 teaspoons cornstarch
1 teaspoon lite soy sauce

Steps

1. Preheat large sauté pan on medium-high 2–3 minutes. Place flour and seasoned salt in zip-top bag and shake to mix. Add chicken; seal tightly and shake to coat. Wash hands. Knead bag to coat chicken.
2. Coat pan with cooking spray. Add chicken, using tongs; coat top of chicken with cooking spray. Cover and cook 4 minutes on each side.
3. Meanwhile, in medium bowl, gently stir remaining ingredients together.
4. Turn chicken again and add orange mixture. Reduce heat to medium and simmer 5 minutes, turning chicken once. Serve.

CALORIES (per 1/4 recipe) 275kcal; FAT 2g; CHOL 99mg; SODIUM 570mg; CARB 21g; FIBER <1g; PROTEIN 40g; VIT A 15%; VIT C 11%; CALC 6%; IRON 4%

Remember DON’T QUIT