April's Beach Volleyball Log

Turbulence Training:How to Cut Your Workout Time & Lose More Fat

How to Cut Your Workout Time & Lose More Fat

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

The #1 reason for not working out is a lack of time.

If you get up at 5:30am to drive an hour to work, only to get home at 6pm and then have to launch right into carting the kids around, who can blame you for not working out? Not when it takes 45 minutes to do cardio, and another 30-45 minutes for isolation bodybuilding workouts.

If that's the way you have to exercise to lose fat, then practically no normal person is going to be able to pull that off.

US Olympic Shop

But when you look at the science, you'll see that you can get more results in less time. You just have to increase the intensity of the workout, but at the same time, you can cut your workout time in half (or more!).

I am convinced that an effective fat loss workout can be done in 45 minutes or less, and that long, slow, excruciatingly boring cardio is not necessary for you to get the body you want. Please, read on...

In last week's newsletter, I spoke about the 3 biggest training mistakes as well as my top 3 training tips to help you get more results in less time. Here I go into detail on the superiority of interval training when compared to traditional aerobic exercise:

Q: What is the role of interval training vs. steady state aerobics in a fat loss program?

Answer:
Interval training is more important than cardio. First of all, it gets more results in less time. And with "lack of time" being the number one reason most people do not participate in a training program at all, clearly intervals are the winner here.

One-of-a-kind Gifts & Collectibles from US Olympic Shop!

Now let's just assume that lack of time is not a problem. Well, interval training is still more effective because it applies more "turbulence" to the muscle. Or in scientific terms, interval training results in a greater metabolic stress on the muscle.

And that causes more calories to be burned in the important 23.5 hours per day when you are not exercising.

From there, the muscle must work to recover, repair, and replenish the energy that was used in the training. It is much more metabolic work for the muscle to recover from interval training (and strength training) than it is to recover from aerobic training.

Therefore, in the post-exercise period, interval training results in more calories burned.

In fact, I just read a new study from Australia that shows interval training is superior to slow cardio for fat loss.

The researchers, Trapp & Boutcher put WOMEN through a 15 week study where one group was a control, one group did intervals (20 minutes of alternating sprints and recovery), and one group did 40 minutes of slow cardio.

The interval group lost 2.5kg of fat in 15 weeks on average (with one subject losing 7.7kg of fat), while the slow cardio group lost only 0.4kg of fat over 15 weeks on average.

The results speak for themselves.

So don't get hung up on how many calories are burned during a training session with aerobic training. That is not nearly as important as how many total calories your body burns over the course of the day - and you will burn more with interval training.

And for those that subscribe to the fat burning zone as being important, again, you aren't looking at the big picture (the 24-hour calorie burning period). Instead, those that believe in the importance of the fat-burning zone have a myopic view of how the body works.

The same message applies to those people that live and die by the cardio on an empty stomach method. You're "nickel and dime-ing" the fat loss process, when really it's a much bigger budget to balance.

Look at the big picture. Get your nutrition in order, then focus your workouts on brief, intense strength and interval training workouts that increase your metabolism for the next 24 hours.

Get your very own copy of Turbulence Training & the Nutrition Guide here: http://www.turbulencetraining.com/

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. More TT Success Stories...Including the "21 pounds in 21 days Fat Loss Story"!

"TT Training has revolutionized my workout routine--NO more excuses! No time for the gym...NO problem, can't go outside...No problem! The bodyweight workouts kept me strong this fall."
Mary Iverson

"Hi Craig, I am enjoying Turbulence Training. I am a personal trainer, so I've incorporated much of it into my sessions. Though I used some philosophies from TT, your program has added a world of new ideas, methods, and techniques to my client sessions. And for that, I thank you so very much. Even my wife loves it, ha! So much more to read and implement, so TT reading will keep me busy for many months to come. Make it a great day!"
Loren Salas

Get your very own copy of Turbulence Training & the Nutrition Guide here: http://www.turbulencetraining.com/

"The things I like the most in the TT program: a) Large number of different exercises allowing for ever new combinations, which prevent boredom and routine. b) Different approaches to strength training (dumbbells, own body, simple implements). c) A lot of precise information about pacing, timing and choosing effort levels. d) Sound and solid information on kinesiology and physiology of training."
Peter Tancig

"Hi Craig, I wanted to send you a note regarding TT. The workouts are great and if you incorporate the diet plan you can't help but lose FAT. I have been using the program for three weeks and have dropped twenty one pounds. I look forward to getting down to my goal weight within a year. I am very happy to have purchased this program and would recommend it to other with no hesitation. Thank you very much."
Tim Jones

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 all over the Internet, 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

Rating the Energy Drinks

Title: Rating the Energy Drinks
By line: By Craig Ballantyne, CSCS, MS
URL: www.TurbulenceTraining.com
Word count: 804
Related keywords: energy, fat loss, workout, caffeine, exercise routine, metabolism, fat burner, metabolism boost, burn fat, lose weight, weight loss

Energy. Everyone wants more of it. And it's as easy to get as heading down to the corner store...All we need to do is slam down a Red Bull. Or a Gatorade. Or a coffee. Or so the ads say.

But which of these is really the best energy drink? The answer, of course, is below...

Now when people talk about energy drinks, they are often simply referring to products that contain caffeine. After all, when someone is describing their energy levels, they are really talking about their level of mental alertness. So we'll limit our discussion today to that: what drink gives you the best and longest-lasting energy levels.

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#5 - At the bottom of our list are those sugar and caffeine "energy drinks" such as Red Bull (and even cola).

The problem with many energy drinks is that they contain too much sugar and/or too much caffeine. So while the short-term effects are huge increases in energy (i.e. feeling wired or even jittery - even to the point of nausea), after an hour or two you'll crash and burn, and more than likely be ready for a nap - or as those marketing machines prefer, another "energy drink".

#4 - Sports Drinks: Give these guys credit, they've convinced the world that we need to refuel with what's essentially uncarbonated soda pop. Now unless you're performing an exercise of more than an hour, you don't need this liquid sugar.

#3 - Coffee: Having never had a coffee in my life, I'm not sure it's fair of me to pass judgement on this beverage. But I'll say this...a cup of coffee each day is not going to kill you.

But if you depend on the caffeine to give you your morning get-up-and-go, maybe you should do a little lifestyle review. Perhaps there are some things you can change to give yourself more energy without relying on a caffeine fix? And you're probably getting a lot more caffeine than you bargain for if you get your coffee from the well-known coffee shops.

#2 - Green Tea: True, this beverage does contain caffeine, but it does so in relatively smaller amounts than coffee.

In addition, you should be able to find naturally decaffeinated Green Teas (avoid Green Tea that has been decaffeinated via an "acetylation" process - this might also remove the healthy phytochemicals in the tea). And of course, go organic if you can.
Organic Fruit and Gourmet

NOTE: All teas are healthy. Green Tea may or may not be healthier than traditional teas.

Green Tea is a super close second place to our winner...and research suggests that several cups of the tea are necessary each day to receive the full health benefits.

#1 - Filtered Water: There's no way that water is going to lead to an energy crash. And it's important part of your nutrition plan. While I admit, it will never compare to a caffeine-based beverage for giving you that mental wake-up, in the big picture, water is the go-to drink.

Unfortunately, despite all the messages about H2O, I know a lot of the Turbulence Training clients still do not drink enough water.

I'm a big proponent of 12 glasses per day - I drink more than that and immediately notice sluggishness when I am unable to do so. I encourage you to monitor your water intake and determine your optimal level for alertness.

Use the Turbulence Training Lifestyle to increase your energy.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. There are other ways to increase your energy...

Beverages aren't the only way to boost your energy and improve your health.

Tower Gifts

The right workouts will boost your brain power...and your metabolism.

Exercise shouldn't dominate your life...instead, it should support your lifestyle. So let me show you how to spend less time in the gym while still having an increased energy level for your endless projects at work and at home...

"The TT Workouts have been a great addition to my repertoire of training solutions for my clients. I have largely a female clientele who typically prefer exercise which they feel more readily re-connects them with their bodies (freeweight and bodyweight, pilates, yoga etc). TT is great for them, especially given the minimal amount of time it takes to finish. Thanks Craig."
Cary Holder, jbqwellness.com, Barbados

"At mid-life, pushing 300 pounds, and highly skeptical of quick-fixes, I learned of Turbulence Training at CB Athletics and decided it was a program which made sense. It's about hard work, sensible eating, and getting stronger. I found the efficiency of the program to be appealing. In less than an hour, 3 to 4 times per week, the workouts are manageable on a busy schedule. It produced not only weight loss of close to 60 pounds; my strength increased rather dramatically. I have recommended the program to many men who are seeking an efficient, yet demanding, program for fitness and healthy eating."
Todd Thompson, Texas

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for 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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Turbulence Training:Fat Loss Secrets of Fitness Models

By line: By Craig Ballantyne, CSCS, MS
URL: www.TurbulenceTraining.com
Word count: 997
Related keywords: cardio, fat loss, workout, exercise routine, burn fat, lose weight, weight loss, nutrition, fitness model, metabolism

Fat loss is easy once you understand how hard it is.

Once you realize that fat loss is hard work, and not just as easy
as eating some celery, drinking really cold water, and slamming
down some "metabolism boosters", that's when you'll really start to get results.

When you accept sticking to your nutrition program will take effort, only then will you start planning and preparing your nutrition to meet your fat loss goals.

Same with exercise. When you understand that harder workouts are more effective, then you'll start to plan your workouts accordingly.

Over the past year I've interviewed over a dozen fitness models
(men and women) for Oxygen and Maximum Fitness magazines, and their secrets to success are as plain as day.

They know it is going to be hard work to get ready for a photoshoot, but what do they know that you don't know?
First, they've got their nutrition plans down perfectly. And when I say planned out, I don't just mean they have a meal plan torn out of a magazine. Instead, they have their shopping lists prepared.
They have time set aside for cooking, cutting, and chopping. These men and women have more than enough tupperware to store and freeze their food for the week.

Fitness models take their meals with them and aren't so naive as to believe that they will be able to find something "healthy" at work or on the road. They are not willing to sacrifice results for convenience. They have accepted the hard work that comes with eating for fat loss. Have you?

Ultimate Fruit Collection

Second, fitness models know what works - not only in the kitchen, but also in the gym. They've recorded their workouts, studied the effects of various exercises, rep ranges, and workout frequencies.

They have accepted that their can be NO guesswork in a fat loss workout program. That's why fitness models plan their workouts in advance, and write down the results in a training log for analysis. If you aren't doing that, then you're doing nothing more than
playing a workout "lottery" and hoping you'll come up lucky.

Third, and perhaps most importantly (because its hard to have the first two factors without this one), fitness models surround
themselves with a supportive environment and social support groups.
Fruit Medley

How many fitness models do you think are married to sedentary, overweight smokers? How many fitness models do you think hang around men and women that start drinking at 4pm every Friday?
Having the right social support group and supportive environment can make or break your fat loss program in less than a minute.

Research shows this. Experience proves this.

All it takes is a bunch of co-workers to surround you at your desk with a box of doughnuts and pressure you into "having just one". The next thing you know its 3 days later and you haven't had a decent meal since.

According to the research on social support for fat loss, there are at least 2 proven ways to harness the powers of others for your fat loss goals. First, include a health professional in your social support group.
This could be your doctor, a nutritionist, or a trainer that you see on a regular basis. But you need to be accountable to someone. This will work best for those of you that can't find support among your family, friends, or co-workers.
Pears to Share
Second, if a member of your social support group also loses weight, you'll have a greater chance of succeeding. So try and get family members, friends, and co-workers directly involved. Get them from cheerleaders to active participants in the fight against fat.

I hope these tips help you out. If you don't have any social support right now, by all means, send me an email on your progress and at least hold yourself accountable to me.

If you need help planning a workout, please visit:http://www.turbulencetraining.com/

I promise you Turbulence Training will give you to the fat loss you deserve and desire.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. 21 pounds in 21 days!

"Hi Craig, I wanted to send you a note regarding TT. The workouts are great and if you incorporate the diet plan you can't help but lose FAT. I have been using the program for three weeks and have dropped twenty one pounds. I look forward to getting down to my goal weight within a year. I am very happy to have purchased this program and would recommend it to other with no hesitation. Thank you very much."
Tim Jones

"I have been going to the gym for a number of years and am always looking for newer and more efficient ways to work out. I started doing the TT program about 8 weeks ago and already (to my surprise) I am leaner than I have been in about 3 years. I am also finding that I am actually less tired than what I was doing other programs that I have tried, most of which involved longer cardio, rather than the short hard intervals recommended in TT. Given the variety of workouts within the program I hope that I will never be bored or have an inefficient workout in the gym again. I highly recommended it for anyone especially those who feel like they have plateaued."
Rebecca Organo

"Dear Craig, for the last year or so, I've plateaued in the mid to
high 170s, having come from the low 190's. I wasn't getting
anywhere with my old program, so I started the TT program just 5 weeks ago. Since then, I have not only increased my strength, endurance and overall energy level, I've gone from 175 lbs to 166 lbs. That's more than 9 lbs of fat since I've definitely gained muscle. I finally have a waist again, and I can actually begin to see what abs look like! Thanks!"
John Sobraske

Get your very own copy of Turbulence Training & the Nutrition Guide
here: http://www.turbulencetraining.com/

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for 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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Turbulence Training: Ab Workouts Slow Fat Loss

Title: Ab Workouts Slow Fat Loss
By line: By Craig Ballantyne, CSCS, MS
URL: www.TurbulenceTraining.com Word count: 735
Related keywords: abs, ab exercise, cardio, fat loss, workout, exercise routine, burn fat, lose weight, weight loss, women's Health, intervals, bodyweight exercise, crunches

Not only are most traditional ab workouts a waste of time, but they also slow your fat loss efforts. Each workout you spend crunching takes time away from more effective fat loss methods - such as interval training.

That's right, the common man's (and woman's) ab workout taken from Shape magazine or Muscle'n'Fitness often hurts their fat loss program more than it helps it.

Remember - I'm in the business of getting you the most fat loss in the least amount of exercise time...so I have little room in my program for traditional ab crunches (with the exception of using
basic ab exercises for beginners who need to learn to use their ab muscles after a lifetime of inactivity).

Instead, I focus on exercises that build a 6-pack AND burn a lot of calories at the same time. That's why I'm a big fan of making EVERY exercise an ab exercise (by bracing the abs in every movement), as well as using total body ab exercises (such as Mountain Climbers, the Spiderman Lunge/Climb, and the Stability Ball Jackknife).

These exercises use far more muscle mass than a traditional crunch. In fact, some of the total body ab exercises are "interval-like" in nature, helping to put more metabolic turbulence on the body, and as you know, that's what burns calories during AND after the workout.

Now of course you know that you can't spot reduce the fat on your body - so doing an endless number of crunches not only does little for you in terms of losing fat, it also wastes your time in your quest for a 6-pack.

Here are a couple of strategies to maximize your workout time when your goal is to get lean, and get down to a low-enough body fat percentage to see your abs in as little workout time as possible:

(If you've got 2 hours a day to workout, by all means, do whatever your heart desires...but I don't think many of us that live in the real world have that kind of time.)

A) First, simply cut back on your ab training - If your goal is to simply lose fat, gain a little muscle, and just look as good possible, then you can't spend 30 minutes on abs everyday. You can build your 6-pack by doing less than 30 minutes of ab exercise per week.

I'm convinced that no one (not even a fitness model or pro bodybuilder) needs more than 30 minutes of ab training per week. In fact, at the photoshoots I supervise for the fitness magazines,
I get to talk to a lot of fitness models and what they tell me about their training routines might shock you. Most of them don't train nearly as frequently as you or I might think.

Instead, they've worked hard over the years with the basic lifts to build their body, and now many of them simply use nutrition and maintenance workouts to keep their abs showing.

B) Second, replace your crunches with the total body ab exercises I mentioned earlier. Also, if you have access to a cable machine, you can do weighted ab exercises such as kneeling cable crunches.

C) And finally, if you are doing intervals for fat loss as I recommend, you can use the following approach to increase the difficulty of your ab and interval training. However, this is an
advanced method only. Beginners should stick to the TT guidelines in their manual.

During your interval workout, perform an ab exercise during your active recovery period. For example, if you are doing running intervals on a treadmill...

Run for 60 seconds at your work interval speed. Immediately stop the treadmill, get off, and go into a set of 20 Mountain Climbers. Climb back on the treadmill and start it up for your next interval. Repeat for 3-6 intervals.

You can also use basic spinal stabilization "ab exercises" such as the plank, side plank, or advanced plank versions (i.e. plank with your arms on the ball) to train your spinal stabilization while under heavy breathing stress. I learned this technique from Dr. Stuart McGill.

Remember: Always train safe, with good form, and be conservative. Don't try to be a hero in the gym, but you should safely challenge yourself in each workout.

Stick to the Turbulence Training Guidelines if you don't know where to start.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for 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
Organic Favorites
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The 3 Bigggest Factors in Fat Loss

Hi april,

Whenever a client buys a manual, I introduce them to the 3 biggest factors in fat loss.

First up, is social support. A study from Stanford University showed that social support is the #1 factor for success in female fitness programs. I'd bet that its also important in male fitness programs - no matter how much guys would be unwilling to admit it.

Fruit, Nuts and More

And this should come as no surprise...just look at the popularity of Internet message boards dedicated to fitness and fat loss.

And while the social support can come from your spouse, family members, friends, or co-workers, the Stanford study showed that individuals have a greater chance of sticking to an exercise program when they have to be accountable to an authority figure - such as a doctor, lifestyle coach, or trainer.

Regardless, don't feel that you need to do this on your own. Get some social support and watch your success rate soar.

(I also encourage everyone to do a lifestyle review with his or her physician, especially if you are over 30 years of age and previously sedentary. Better safe than sorry. And it's also great to get your doctor into your social support group.).

Organic Fruit and Gourmet

Good communication and professional instruction will significantly increase your chances of success.

The second most important factor is nutrition. That's right, what you eat is more important than how you exercise.

It's always tough for me to admit this, but its true. No matter how great a TT workout can be, it's no match for eating a large pizza or scarfing down a huge piece of chocolate cake. Nutrition will always have the final word on your fat loss success.

So make sure you know how many calories you are eating and have an expert check to make sure that you aren't eating something that you think is healthy, but in reality is actually an obstacle to your success.

And finally, the 3rd most important factor in fitness is exercise. And the more customized your program is for you, the better your results will be. When you combine a great workout program with proper nutrition and accountability, you can make incredible changes...you can even feel like you are reversing the aging process.

Which factor is holding you back?

Take action IMMEDIATELY to improve your social support, your training, or your nutrition,

CB

The Latest Nutrition Info

The Latest Nutrition Info
By line: By Craig Ballantyne, CSCS, MS

Word count: 1293
Related keywords: nutrition, fat loss, workout, burn fat, lose weight, weight loss, calories, protein, fat burners, supplements

The Latest Nutrition Info

By: Craig Ballantyne, CSCS, MS

Big News! Craig Ballantyne has added a brand new set of
Turbulence Training Fat Loss Nutrition Guidelines to the TT
package. This new report comes from nutrition expert, Dr. Chris
Mohr, Ph.D. Today we want to introduce Chris to you, and get him to answer some tough fat loss nutrition questions.

So first, Dr. Mohr's credentials...

Dr. Chris Mohr is a consultant to a number of media outlets and
corporations including the Discovery Health Channel, Clif Bar, Fit Fuel, and Labrada Nutrition. He has authored or co-authored several textbooks and has written nearly 500 articles.

Dr. Mohr has bachelors and masters degrees in Nutrition, from Penn State University and the University of Massachusetts, respectively. He received his PhD in exercise physiology from the University of Pittsburgh and is also a registered dietitian.

Through his company, Mohr Results, Dr. Mohr offers consultations, provides corporate seminars, and will soon be providing nutrition services for trainers.

Now, before we get to the interview with Dr. Mohr, I have something to admit:

Nutrition is more important than training.

There, I said it. In fact, I've admitted it all along. It doesn't
matter how good the Turbulence Training workouts are, you won't get maximum results without the right nutrition.

And that's why I've gone to Dr. Mohr to get his advanced fat loss tips.

CB: For fat loss, what kind of shake is best after weights? Do we
need high-carb, sugar shakes?

CM:
I still think this is an important meal to get some carbohydrates
in to fuel you for your next workouts, since carbohydrate intake is likely low throughout the remainder of the day.

Even during a fat loss phase, I recommend folks get at least a 1:1 ratio of carbs:protein.

CB: But what about sugar specifically? If a client is 35, 5'10", and 21% body fat, does he need sugar in his post-workout drink?

CM:
I do still think simple carbs are important during this recovery
period.

Fruit, Nuts and More

Carbs don't have to be the enemy---if the rest of your carb intake is mainly veggies, the post workout simple carbs will be a Godsend.

You'll suck that right up, you'll feel stronger, and have better
subsequent workouts. You should be training hard enough to be able to lose the fat...it's not all about the carbs.

I would go 1:1 ratio of carbs:protein...around 30:30 of a
combination of malto/glucose/sucrose or any high GI ingredients with a whey isolate and/or hydrosylate.

CB: Does post-workout nutrition change for interval training?

CM:
I believe it does, because while you're exercising at a
high-intensity, the amount of glycogen depletion and protein
degradation that's going on is lower than with a longer duration,
intense weight workout.

Organic Fruit and Gourmet

It is still an important time for feeding (after exercise), but I
wouldn't recommend the same high intake of carbs:protein as I would after a tough weight workout.

Like before, go with the 1:1 ratio of carbs:protein - that is, of
course, unless you were just out there doing intervals for an hour (but then you'd basically be superhuman).

CB: What are your thoughts on eating before bed?

CM:
This is a time I like a protein and fat meal, to help slow the
digestion of those nutrients during a time when it's likely you
will be breaking down some muscle tissue.

I am "ok" with some carbs, but if you do eat them, focus on veggies or something similar and don't sit down to a Thanksgiving meal and then immediately close your eyes.

CB: Everyone seems to know the general protein rule for gaining muscle (1g per pound bodyweight), but how much protein do we need when trying to lose fat?

CM:
This is suffice for losing fat as well. Maintaining this intake,
with a moderate fat intake as well, will help provide the necessary nutrients since you want to lose as much fat as possible, yet maintain as much lean body mass as possible.

You can't get around the fact that weight loss does take some
reduction in calorie intake (or very high amount of calorie
expenditure), so focus your intake on lean proteins, healthy fats,
and always think fiber, not carbs.

CB: Give us one of your "secret" advanced fat loss nutrition tips...please!

CM:
Losing fat without the addition of intervals is like riding a bike
through sand - sure it will work, but your progress won't be nearly as fast.

Replace all simple carbohydrates with their high-fiber
counterparts, and make sure you're eating at least one vegetable each and every meal.

CB: What do you think of "calorie cycling" diets - where you drop your calories for a couple of days, then bump them up, etc. Is there any research to support this approach?

CM:
To my knowledge it's all anecdotal.

Theoretically, it seems as if it may work; however, it would be
near impossible to design a well controlled study to test the
theory.

With that said, it's hard to make specific recommendations because there's nothing to base it off of.

CB: And let's finish off with your thoughts on fish oil - dosage,
quality, etc.

CM:
They kick ass---general health, 2-4 g/day. Elevated TG I would go higher, increasing in a stepwise manner, up to 8g or so (not a
blanket statement, but individualized). Always speak with MD first since it does decrease clotting time...contraindicated if on blood thinning medications.

Preliminary research with weight loss shows it's promising---2-3 studies to my knowledge. I do believe higher quality fish oils are important. Fish oil shouldn't give you fishy burps or taste fishy at all.

Two favorites are Nordic Naturals and Carlson. Fish oils are
screened very well for mercury and other contaminants, particularly ones like NN and Carlson.

CB: Thanks Chris. This is great. I look forward to adding your nutrition knowledge to my Turbulence Training workouts...I guarantee that this combination will help everyone lose fat and gain muscle.

More nutrition interviews with Dr. Mohr are on the way.

If you have any other questions, just let me know.

Sincerely,

Craig Ballantyne
Author, Turbulence Training

P.S. Big Nutrition Announcement!

The Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D., is ready for you.

Here are just some of the things you'll learn from Dr. Mohr...

1) How to calculate your calorie needs (p. 6)

2) Calorie recommendations for obese individuals (p.7)

3) The 23 types of sugar (many hidden!) to avoid (p. 9)

4) The 20 whole-grain sources to fuel your fat loss program (p9)

5) Over 60 fruits and vegetables that should be added to your diet (p. 10)

Fruit, Nuts and More

6) The 16 protein sources you should select most often (p. 13)

7) Shocking trans-fat content of 18 common foods - find out which food is the deadliest in terms of fat content (p. 16)

8 ) The 9 Fat Sources you should select most often (p. 17)

9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)

10) The TT Nutrition Plan for Men (p. 19)

11) The TT Nutrition Plan for Women (p. 23)

12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for 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 the Turbulence Training website.