By Craig Ballantyne, CSCS, MS
Today I'm going to give you five RESEARCH-PROVEN methods to help you lose fat 24/7/365.
Alright, let's do this.
Proven Fact #1 - Eat More Fruits & Vegetables
Subjects on a low-fat diet that ate more fruits and vegetables lost more fat than another group on only the low-fat diet.
After 1-year, the low-fat, fruits and vegetables group (LF-FV) lost more weight than another group of woman on the low-fat (LF) diet only. Why?
Because the LF-FV group reported being less hungry, thanks to being able to eat more food than the LF group.
Here's the reference:
Amer. J. Clin. Nutr. 85: 1465-1477, 2007.
So eat nutrient-dense fruits and vegetables to fill you up. Time to enjoy peaches, watermelon, apples, melons, and berries. Don't let any "guru" tell you that fruit is bad, that's nonsense!
2) Drop the Cardio and Use TT-Approved Interval Training
Our research friends in Australia have found interval training to be the solution to stomach fat.
According to Professor Steve Boutcher, an Australian expert on interval training, "high intensity intermittent exercise may result in greater fat loss in the abdomen".
That means that unlike doing hundreds of crunches, interval training can work to burn belly fat over everything else. And that's why the Turbulence Training for Abs workouts use intervals, not cardio.
3) Okay, There is ONE Type of Cardio That Can Help
In another study, researchers compared high-intensity cardio against low-intensity cardio. Both groups burned the same amount of calories in their workouts (400), but the high-intensity group exercised less.
Results?
The subjects in the Low-Intensity Exercise group did not lose fat. So "Boooo!" to low-intensity cardio.
On the other hand, the HIC (high-intensity cardio) group lost a significant amount of abdominal fat.
Once again, research shows that exercising harder results in more belly fat loss in less time. And in fact, slow cardio does NOTHING for fat loss.
Reference:
Med Sci Sports Exerc. 2008 Oct 8. Effect of Exercise Training Intensity on Abdominal Visceral Fat and Body Composition.
So if you insist on doing cardio, I will allow you to do one extra high-intensity cardio session per week in addition to your three Turbulence Training for Abs workouts per week.
4) Burn More Calories AFTER Exercise with Supersets
The latest research shows that superset training - the type of resistance training used in Turbulence Training for Abs - boosts metabolism more than traditional straight set training.
Reference:
J Str Cond Res 24:4 2010.
Sure, Turbulence Training was 10 years ahead of this research, but it is always nice to have more scientific proof that the Turbulence Training for Abs workouts are the best way to train for fat loss!
5) Stick with Lower Reps in Your Workouts for Calorie Burning This is from one of the first studies I used to formulate Turbulence Training. In the study, researchers had women do two workouts. One workout was done with light weights and high reps, and the other workout was done with heavier weights and 8 reps per set (this group was called high-intensity).
The study found that the high intensity group burned more calories AFTER exercise and therefore the scientists recommend high intensity resistance training rather than low-intensity high rep lifting.
Reference:
A Comparison Of Two Different Resistance Training Intensities On Exercise Energy Expenditure And Excess Post-Exercise Oxygen Consumption. Thornton, K, Potteiger, JA. Medicine and Sciencein Sports and Exercise, Volume 33(5) Supplement 1, 2001, p S73.
So there you go...I use ALL five of these RESEARCH-PROVEN methods in the TT for Abs follow-along DVD workouts that I've created for you.
And they are on sale for 3 days ONLY this week. But hurry, the sale ends on Thursday night.
Time for you to workout with me,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training for Abs
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