Do you want to know how to triple the results you get from your fat burning workouts? In half the time? Or less?
OK, I agree, that's a silly question. Of course you would!
So if you somehow manage to finish this entire article, a near miracle in today's world of information overload, you'll be able to do just that!
Now this may come as a shock, but I have found that the number one form of exercise for fat loss is high intensity resistance training.
Yeah, not what you'll hear from lots of fat loss and fitness "gurus" right? Well, I can tell you nothing creates a faster resting metabolism or requires more stored energy (read this as 'fat'!) than building some good old quality lean muscle.
Man or woman. Young or old.
And just so you know I'm not some kook spewing a bunch of lies, you'll be happy to learn that I personally used a certain form of metabolic resistance training to lose over 42 pounds of fat and have kept it off for the last 3 years.
Not enough? OK, well, I did that without 1 minute of separate cardio…not one!
And my wife did the same, but actually lost even more fat…nearly 60 pounds and she also dropped 8 dress sizes in the span of about 6 months.
Alright, let's get to it and find out how you can dramatically improve your results with your resistance training for fat loss.
Walk into any fitness center or gym and you'll see at least half if not more of the exercisers performing their resistance training workouts in a less than optimal way...and that's being kind.
You see guys getting all macho, swinging the weights around, and using gravity and momentum to help them move the weight.
Let me put it bluntly.
Gravity and momentum ain't gonna help you build muscle…or burn more fat!
In fact, if you simply concentrate on performing each and every repetition of an exercise properly, you could literally triple its effectiveness! To better understand this, let's examine our 3 different strength levels in any resistance exercise:
Take the dumbbell curl exercise for the biceps for example. In this movement, you begin with the weight down at your sides.
Your 1st Strength Level: Take the dumbbell curl exercise for the biceps for example. In this movement, you begin with the weight down at your sides. You proceed to smoothly and slowly curl the dumbbells up to your shoulders. This movement trains what's known as your positive strength level.
Your 2nd Strength Level: You should then pause briefly and contract your biceps at the top of the movement. This trains what's known as your static strength level.
Your 3rd Strength Level: Finally, you would want to lower the dumbbells slowly back to the starting position. This trains what's known as your negative strength level.
Now the problem is that most people don't even bother with the static or negative strength levels at all! They put all of the focus on the "lifting" or positive portion of the movement, while not pausing or contracting sufficiently at the top, and not taking nearly enough time on the negative portion.
HUGE mistake ;-(
In effect, these poor folks are getting only one third of the fat blasting benefits that this exercise can give them.
Actually, it's less than that because the static and negative portions can actually create deeper inroads into your existing strength levels. This is something you want, as it will lead to greater progress faster assuming you give your body appropriate time to recover.
Why do we care so much about strength?
Outside of the obvious reasons, strength leads to muscle growth, which leads to a faster resting metabolism (as we discussed earlier), which leads to faster fat loss and various other improved health factors that could take up another couple of pages at least ;-).
So the question is, how slow are we talking about here?
We've found best results taking about 3-4 seconds on both the positive (lifting) portion and negative (lowering) portion of the exercise. It is recommended that you hold for a count of 1 during the contracted position.
In our Fat Burning Furnace blueprint, I take these concepts to the next level. Here we are using techniques to maximize your static and negative strength levels in order to push the limits of your lean and healthy genetic potential to the max.
That's when the real fun begins.
So make sure not to neglect the static and negative strength levels when performing your next resistance training workout. Don't waste the opportunity to triple your results!
My wife Kalen and I lost over 101 pounds by using these 3 tricks (along with a few other techniques), and you'll also find it interesting that:
- We did it by enjoying delicious foods several times a day, every day, almost never hungry...
- We DID NOT do one minute of 'cardio', but still lowered our resting heart rate and re-captured that near boundless energy of our 20s...
- I also lost nearly 10 inches of stomach flab, and Kalen dropped 8 dress sizes, going from a 12 to a 4...
We put together a little presentation where you're going to learn everything else you need to know (including our inspiring before & after pics) here:
Unusual tips and unique tricks that fight fat fast... <--- Click Here (Presentation)
You also learn the 5 biggest mistakes you've probably been making trying to fight the flab, among all the tricky little details of our truly life-changing discovery...
CLICK HERE TO PURCHASE
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BalasHapusDrop 30 Pounds in 8 Weeks?
Two summers ago, I worked with a great gal from Hollywood, Rachel Nichols.
Rachel did some TT workouts while filming a movie up here in Toronto.
That's about it for me in terms of training Hollywood actors or
actresses in person, but recently I was asked, "Imagine you're
working with a major film star who has eight weeks to lose 30
pounds of fat and build some muscle in preparation for the lead
role in the latest Hollywood blockbuster. What do you do with them?"
********
Here's my answer...
I would have control over every single thing that they eat. That's
the biggest ticket to success here. No booze, no excess sugar, and
just giving them enough reward to stick with the program.
If this "star" is a typical overweight, sedentary individual, we'll have
no problem getting rid of 20 pounds of fat through nutrition.
As for exercise, we need to be consistent, and stick with our intensity
principles. We would do 3 hard workouts per week using strength
training followed by interval training with the program being centered
around basic movement patterns done with free weights.
Everything is done in supersets in the workout to get more done in
less time. For example, we might do a squat supersetted with a
pressing exercise. I also like to pair free weight exercises and
bodyweight exercises in supersets, for example, a dumbbell split
squat paired with a decline pushup.
We'll do 3 superset pairs, each for 1-3 sets, and stick to 8
repetitions per set. Then we'll finish the workout with 6 hard
intervals of 30-60 seconds (with 60-120 seconds rest between each).
This way, we are in and out of the gym in 45 minutes.
On "off days", we'd still get at least 30 minutes, if not 60
minutes, of low-intensity exercise. But it wouldn't just be slow
cardio. Instead, we'd focus on low-intensity bodyweight training.
For example, if the actor can do a maximum of 25 bodyweight squats,
15 pushups, and 5 chinups, we would use easier versions of those
exercises in circuits.
Here's a sample 6 exercise bodyweight circuit that we'd do at least
3 times, doing 10 reps per exercise.
Wall Squat
Kneeling Pushup
Beginner Inverted Bodyweight Row
Step-up
Stability Ball Leg Curl
Mountain Climber
After that, we might cross train with a variety of cardio exercises
to avoid overuse injuries that occur when you repeatedly do the
same activity and nothing else.
So that's pretty much it. If he (or she) sticks to their nutrition,
we're as good as gold and the actor will be ready just in time.
Click here to start losing fat with Turbulence Training: ===> Drop 30 Pounds in 8 Weeks? <=====
Screw New Years, get started now,
Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training
PS - Turbulence Training Beats Cardio for Fat Burning Effectiveness.
"Craig's workouts were fun and challenging - I didn't dread going to the
gym and I wasn't overly sore after our sessions. Much like my trainer in
LA, Craig's workouts were always different: the exercises, the supersets,
the weights...the combination of elements always varied and, therefore,
I never got bored or felt like I was in a workout rut. And my co-stars
couldn't believe how great my arms looked, thanks to Craig helping me
do my first chin-up. Thanks Craig!"
Rachel Nichols, actress
Click here to get Turbulence Training: ===> Fast fat loss workouts... <=====
"I have been in love with Turbulence Training ever since I started.
I am 6'3", 28/M and my starting weight/body fat% was 208 pounds and
18.4% body fat. After 22 weeks of TT, I am now down to 190 lbs and
10.8% body fat."
Nick Walters, New York, NY