Saturday, May 19, 2007

फिटनेस motivation

Fitness:

Motivation

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How Paul Walker Got Those Abs

The star of "Eight Below" tells us about how he stays in shape

Photographs by: Steven Lippman, By: Daniel Duane

COMBAT TRAINING

Paul Walker uses mixed martial arts to raise his game in adventure sports. You can do the same, whatever your sport. Pick one of these disciplines and find the nearest dojo at www.martialinfo.com, where you can search by ZIP code.

KARATE This East Asian discipline focuses on kicking, striking, and blocking with the hands, feet, arms, and legs. Useful in: Tennis, racquetball, and baseball

AIKIDO This Japanese art of self-defense uses body twists and throwing techniques to turn an attacker's momentum against him. Useful in: Football, soccer, and golf

JUDO The objective is to cleanly throw, pin, or master an opponent through pressure-point holds. Useful in: Wrestling and mountain climbing

KUNG FU Traced back to 1111 b.c., it's based on the fighting styles of animals (including the dragon, frog, horse, and snake). Useful in: Surfing, snowboarding, and skiing

--David Schipper

GET OUT THERE!

The best adventure-sports schools and camps

WHITEWATER KAYAKING

Body Benefit: "It looks as if the paddle stroke is all arms, but the power actually comes from your torso," says pro kayaker Ben Selznick. As a resistance exercise, paddling is unique in
that it works both sides of your body while strengthening your core, which results in better posture and tighter abs. Kayaking also provides a modest cardio workout and improves focus.

Muscles used: Shoulders, back, arms, lower back, and abs

Calorie burn: 410 per hour

Where to learn: Otter bar Lodge Kayak School, Forks of the Salmon, CA. With top instructors and front-door access to class
III and IV rapids, Otter Bar is the nation's premier kayak school. The 7-day, $1,950 course includes all gear, meals, and lodging. Open from mid-April to late September. (530) 462-4772, otterbar.com

SCUBA DIVING

Body Benefit: You won't break a sweat diving, but you'll burn calories, your upper body will get a workout hauling gear, and your lower body will see heavy action finning against currents. Plus, scuba is a mind-body relaxation exercise. "Underwater, there are no phones and no e-mails, plus you're weightless," says Travis Gainsley, of Pro Dive USA. "It has a Zen aspect."

Muscles used: Quads, hamstrings, calves, chest, and abs

Calorie burn: 574 per hour

Where to learn: Pro Dive USA, Fort Lauderdale, FL. Established in 1975, Pro Dive is widely considered the world's top scuba training center. Though Pro Dive can fast-track you from novice all the way to dive master in just 2 months, the 4-day open-water certification ($375) will have you diving on reefs and shipwrecks within hours. (800) 800-3483, prodiveusa.com

SNOWBOARDING

Body Benefit: On first thought, boarding doesn't seem like a workout--ride a lift up the mountain, slide back down. But, says Myra Foster, of Vermont's Stratton Mountain, "Your legs and hips are worked when you turn, and you use your abs to get up after you wipe out."

Muscles used: Hamstrings, quads, calves, abs, and ankles

Calorie burn: 574 per hour

Where to learn: Stratton Snow-board Camps, Stratton Mountain, VT. Besides regularly hosting the U.S. Open of Snowboarding, Stratton Mountain opened its first board school in 1983 and today employs more than 50 instructors. Two-day clinics are offered from mid-November to mid-April for $340, which includes lodging. In March, Stratton offers a $450 3-day clinic taught by Olympic gold medalist Ross Powers. (800) 787-2886, stratton.com

MOUNTAIN BIKING

Body Benefit: "A big part of the draw of mountain biking is that it's a fitness sport, an exploring sport, and a technical-skills sport, all in one," says former mountain-bike champ John Stamstad. Besides being a hell of a cardio workout, mountain biking improves balance, coordination, and reaction time.

Muscles used: Quads, calves, hamstrings, glutes, and hip flexors

Calorie burn: 697 per hour

Where to learn: Singletrack Ranch, Nationwide (AZ, OR, UT, VT, WV). Owned by John Stamstad himself, Singletrack specializes in improving the skills of intermediate and advanced bikers in epic destinations, such as Snowshoe, West Virginia, and Moab, Utah. The 3-day camps start at $900, which includes lodging, food, and personal attention from Stamstad. (206) 650-6014, singletrackranch.com

SURFING

Body Benefit: "When you're a beginner, surfing is a total cardio and upper-body workout, because you're constantly paddling out through the waves," says Izzy Paskowitz, a former pro long boarder and the current director at Paskowitz Surf Camp. Once you've learned to ride the waves back to shore, you'll develop core and leg strength and balance.

Muscles used: Arms, shoulders, back, abs, calves, and quads

Calorie burn: 246 per hour

Where to learn: Paskowitz Surf Camp, San Diego, CA. Legendary within the surfing community, the Paskowitz family has been teaching beginners since 1972. Held June to September, Paskowitz Surf Camp's 6-day sessions include all-day instruction, equipment, food, and camping for $1,250 to $3,000. (949) 728-1000, paskowitz.com

--Mark Anders

फिटनेस motivation

Fitness:

Motivation

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How Paul Walker Got Those Abs

The star of "Eight Below" tells us about how he stays in shape

Photographs by: Steven Lippman, By: Daniel Duane

Golden Boy

Watching women react to Paul Walker can be humbling.

The problem isn't so much the blushing teenage fans, but the adults, the ones you wouldn't mind meeting yourself. And to make matters more confusing, you actually do meet them when you spend a day with Walker, because his seeming disinterest and sheer Paul Walker–ness tend to keep women from approaching him directly. I learned this in the middle of a typical Paul Walker day, which involves spending maximum time getting serious exercise outdoors. We were standing on a concrete seawall near Oahu's Diamond Head peak, checking the waves below his nearby apartment, when this lovely woman appeared, fit and tan and wearing a tasteful little bikini, and started talking to me. She was in Hawaii on a job, she said, and was tired of hanging out with her coworkers. She was a surfer, and she wanted to know if we were going out in the water just then. And right when I started feeling pretty flattered about being the one getting all the female attention, Walker leaned over and whispered in my ear, "I'm kind of feeling that."

Then he did something remarkable: He simply took off his shirt.

Now, maybe he was just overheated in the tropical noon sun. And we were at the beach. Could've been purely innocent. But the effect of this one simple act was clear: Looking this naturally fit and fair had simply taught the guy that if he wanted someone's attention, all he had to do was create a diversion that would make her look at him. If she happened to see his bare torso in the process, well then, mission accomplished. And there was nothing arrogant or calculated about this. It was just common sense.

Which brings up an obvious question: How does a man get to look like Paul Walker? The face, of course, we can't help you with. And he doesn't have a nutritionist or a personal trainer we can refer you to. But there is a program, a very effective and simple one. "My motto is, you have to get in a sport a day," says Walker, who just turned 32. "Playing a little basketball, volleyball, going out surfing, skating, whatever it is. It's the best way to live." As for diet, "My mom was always really healthy and cautious about her diet, so I'm not a big sugar guy. But other than that, I just eat lean."

Walker tried weight lifting back when he was shooting Varsity Blues, in 1998. "I was surrounded by all these corn-fed football players," he says. "Everyone's like, ‘Oh, you're going to be the action guy, you have to get bigger.' So I started this lifting program, and I'm
taking creatine, and I got up to 205. Then I went on this surf trip to El Salvador." Not only did the extra muscle slow down his paddling, he says, but his endurance in the water wasn't as good. "I come back, and I'm down to 180, super-lean again, and I'm like, ‘You know what? Hell with it. I'm done.' It's better for me to stay lean."

Nowadays, the only formal fitness training Walker does is martial arts, which strips unnecessary bulk off his frame while building his speed, balance, flexibility, and coordination. He starts every day with 2 hours of Brazilian jujitsu at a studio near his modest Santa Barbara home, then follows up with an hour of Muay Thai kickboxing. After that, it's all about the water: "If there's any surf, any fishing, I'll whip out in the boat." That would be the fast rigid-inflatable that allows Walker to rip across to the Channel Islands and catch a few waves, maybe spear a calico bass for dinner, then have a buddy drive while he surfs the boat wake all the way home. And if he's still itching for a good time after all that, he and some friends might do a few downhill skateboard runs on a quiet canyon road, or take his Nissan Skyline (0 to 60 in 5.2 seconds) to the racetrack. (Walker had professional race training when he starred in The Fast and the Furious, and now he takes full advantage of his skills most weekends.)

All that fun serves to put a smile on Walker's face, sure, and gets him attention from bikini-clad surfer girls if he so desires, but it also gives him a kind of all-around fitness and toughness that comes in handy on the job. Shooting his new movie, Into the Blue, about four friends who discover treasure in a shipwreck, required relentless underwater work and long breath holds. Peter Zuccarini, who directed all the underwater photography, says, "At first, it was just Paul learning how to free dive, with Jessica Alba in a bikini, on a bright white sand bottom in beautiful warm water. They get sort of tender and intertwined, holding their breath, swimming along, doing dolphin undulations around each other--really graceful stuff. I think he was enjoying himself."

But later, Zuccarini shot a sequence in which Walker had to dive 60 feet without air tanks, then swim along the edge of a drop-off, where the coral suddenly falls 2,000 feet into an abyss. While the camera crew wore 7 millimeter wet suits against the cold, and chain mail against the omnipresent reef and tiger sharks, Walker wore nothing but board shorts. In the scene, his character is following a trail of airplane wreckage. "Every time he picked up a piece," Zuccarini says, "a shark would swim up, so he was having to do a long breath hold, pick up a part, react to it as an actor, and then deal with the fact that every time he picked up some scrap metal, a shark would come in to see if it might be food." Director John Stockwell (Blue Crush) says that what made it all possible was the hypercompetitive relationship that developed between Walker and costar Scott Caan. "When Scott showed some aptitude underwater as a breath holder and free diver, Paul was like, ‘Okay, I'm going to go deeper and stay longer.' So they kept pushing each other."

Walker attributes his fighting spirit to his grandfather, a World War II veteran who also fought twice for the middleweight boxing title, and his father, who was in the Air Cavalry in Vietnam and fought a few amateur bouts. Walker grew up with a speed bag and a heavy bag in his family's backyard. His dad taught him a lot of punch combinations, and he wanted to be like his forebears so much that when the first Gulf War broke out, he decided to enlist. The only reason he didn't actually go to war, he says now, is that "I went home bragging about the idea, thinking my dad would think it was cool, and he goes, ‘You say that one more time, I'm going to knock your ass out, nail you in a crate, and ship you to Canada.' " His dad had seen enough of war to want his son's energy directed elsewhere.

Thus the surfing, an obsession that Walker sometimes places even above his fast-rising Hollywood career. Growing up in Sun Valley, California, Walker surfed every time his family went to the beach; these days he surfs almost every day. "It keeps things grounded for me," he says. "It's where I came from, and it's who I am. I sometimes struggle, because my job is like the antithesis of what surfing is all about. Surfing's simple. It's real."

We were out in the clear, blue Hawaiian water now, and a wave appeared on the horizon as Walker spoke. He spun to catch it. While he was gone, our female friend from the seawall paddled up to me on her own surfboard and struck up another conversation. I assumed Walker would want to rejoin us--it was such an effortless and high-quality hookup--so when I finally caught his eye, I started waving.

Walker waved back, then pointed to the horizon: Another big wave was on the way, he meant to say, and shouldn't we try to catch it?

Quick Nutrition Tips for Fat Loss

esterday I ran some sprints. Short ones, not too many, but good. Eight by 20-40 meters

Today I'm not doing anything really heavy. Leaving that to mondays and fridays.

Tomorrow I head back to Maryland, and I donbt plan to train with the exception of some bodyweight exercises. Some easy ones. Real easy ones.

This weekend I will try to deadlift on friday morning. Then I'm busy all day from friday to sunday. Flying back on monday, which is a canadian holiday, so I will probably have to train tuesday in place of monday. But more rest equals better workouts.

Today's workout

1) snatch (5x1) - about 135

2) Clean n Press (3x3) - 165

3a) chinups (3x12)
3b) Good morning (3x10)

4a) kb snatch (15 per side)
4b) inverted row (Max reps)

I have earned a rest day, make sure you take yours as well,

CB
www.ttmembers.com - new fat loss videos are up for Platinum Members

May 16, 2007 | Permalink | Comments (0) | TrackBack (0)

Quick Nutrition Tips for Fat Loss

Who else is busting their butt in their workouts in the gym and not getting the
fat loss results they deserve?

Almost everyone, I know, I know.

Listen, you have to fix your nutrition. No more foods from a bag or
a box. Switch over to more fruits and vegetables.

Now I know you're not just going to wake up and eat 10 servings of
vegetables tomorrow. Besides, your stomach and co-workers wouldn't
appreciate it.

But you have to make little changes every day, week, month & year.
We can always get better. So this weekend, start with one new item
from the produce aisle to help control your appetite, regulate your
blood sugar, and burn body fat.

If you want to lose fat, live longer & healthier, and have more
mental and physical energy to get through your day, you need to put
premium fuel in your body's engine.

Not grease.

Start by eating several small meals each day, focusing on protein
and fiber-rich foods.

Combine that with the short, convenient strength and interval
workouts and you'll feel like a million bucks. Bodyweight exercises
are great for busy men's health-type guys that hate structured workouts
in commercial gyms or don't have any equipment at home. If you're
a former athlete, you'll be all over the athletic type movements you
can get from the variety of bodyweight exercises.

If you want more fat loss workouts and an interval challenge from me,
pick up the June Issue of Men's Health. I have written an interval workout,
complete with bodyweight circuit on page 68, AND I put together this
month's workout poster at the back of the magazine featuring THREE
10-minute fat loss workouts.

Enjoy those workouts!

We are all a work in progress. Never give up on your ability to
change your body at any age. Nutrition & exercise are that powerful.

I hope you are excited about your workout today. Your workout should
match your personality. I think that's why so many men hate long, slow
cardio. Here they are, go-getters, busy guys, former athletes, and
now they are being told they need to move slowly, in one activity, on
one machine for 45 minutes?

Not good. You feel like a caged animal. Like you are at the zoo and on
display for people to look at and point and stare. Like the bearded lady
at the carnival.

Guys aren't made for that. They are made to move. Intensity and variety.
That's what we like. Strength, intervals, and bodyweight training is what
you want and need because that is how you were meant to train. You'll
have more fun, and more importantly, you'll get more results.

Get your strength, interval, and bodyweight fat loss program here

Bodyweight and interval training combined are the fountain of youth,

Craig Ballantyne, CSCS, MS

PS. How fast can you change your body with TT nutrition?

"Craig, thanks to the TT Nutrition guidelines, I woke up the next
morning and already saw improvement in my whole body! Unbelievable.
I can hardly wait to see my physique after 2 weeks of Turbulence
Training."
Arthur Capone, NY

"At mid-life, pushing 300 pounds, and highly skeptical of
quick-fixes, I learned of Turbulence Training and decided it was a
program which made sense. It's about hard work, sensible eating,
and getting stronger. 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

Lose Fat Before Memorial Day

May 16, 2007 | Permalink | Comments (0) | TrackBack (0)

May 15, 2007

Big Fat Body Fat Lies

When it comes to exercise and nutrition, people are lying to themselves all
the time. The most common area is diet. Most people think they eat much
better than they really do. The second most common lied about fitness
statistic is body fat percentage.

I hear from men everyday claiming to be 6% body fat (which is the level of a
professional bodybuilder), but the truth is they are lying - whether they
mean to or not. After all, they follow up that stat with the question, "how
can I lose fat to see my abs?"

Listen, if you really are 6%, you'll have an 8-pack. You'll have a 6-Pack at
10%, and you'll even be able to see some of your abs at 12%.

The problem is too many men and women believe that handheld body fat
analyzers are accurate. However, recent research shows these tools often
underestimate the amount of fat you are carrying on your body. So if it says
you are 8% body fat but you still can't see your abs, guess what? You aren't
even close to 10%, let alone 8%.

The handheld fat monitors use a method called Bio-Electrical Impedance to
estimate body fat. The machine sends an electric current through your body.
As the current runs through your body, it is impeded at different rates by
fat tissue and lean tissue. Based on this impedance to electrical flow, the
machine calculates your body fat based on average numbers from large
population samples.

In a recent study*, researchers compared Bio-Electrical Impedance machines
against a more accurate method of body fat analysis, and on average,
bioelectrical impedance measures of fat mass were 2.4 kg lower when compared
to the more accurate measurement.

(*Hormone Research 2007;68:8-10)

So don't get too smug with your handheld body fat readings, because it's
likely telling you that you have less fat than you really do. Besides, its
not about the machine, its about the mirror, how your clothes fit, and the
inches around your waist.

A better way to track your fat loss progress is to measure the
circumferences around your upper arm, waist, hips, and thighs. With a good
strength and interval workout, you will see these circumferences get smaller
as you burn fat.

Track everything, your food, your training, and your changes,

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training Workouts for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training Workouts for Fat Loss help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat loss help you lose fat without any equipment at all.

May 15, 2007 | Permalink | Comments (0) | TrackBack (0)

May 14, 2007

Monday Bench Press Basics

Starting a new program this week, and based on my body's response to more days off between heavy sessions, I'm setting up my workout a little differently.

First, only Monday and Friday have heavy lifts. Wednesday will focus on speed movements and bw stuff.

Righ now I'm working hardest on my bench and deadlift, and maintaining my squat.

1) 1-board Bench Press (worked up to hardest set of 5 reps) - 265
1b) 1 "down set" of 205 for 8 reps

2) Squat (3x6) - 315
2b) 1 "down set" of 225 for 16

3a) incline bench (3x5) - 185
3b) trap bar RDL (3x8) - 210

Get big, strong, lean, sculpted and defined with the basics,

CB
www.ttmembers.com for my insider advice on your workouts

May 14, 2007 | Permalink | Comments (0) | TrackBack (0)

Weight Loss Wars: Cardio vs. Intervals

If this were a fight, it would be over fast. Intervals are just too
quick, and cardio is just too old and slow. Cardio peaked in the
'80s, poorly, and now interval training is the champ.

While we don't know everything yet about why these shorter, more
intense intervals workouts work the best - but it certainly goes
against the "more is better" approach.

After all, I've had people that write in and say SEVEN hours of
cardio per week is not working for them, and they ask me for
advice...what am I going to say? Do more cardio? Quit your job and
workout full time?

No, of course not. The answer is we have to change the
intensity...we have to go from slow, boring "magazine-reading on
the elliptical" cardio to short and sweet interval training.

Whether it's a fast walk for beginners or a full-out sprint for
advanced fat loss, the best way to burn the belly fat is with
interval training.

Bottom line, I think we're seeing more and more that interval
training is a better approach for fat loss, especially if you are
limited by time.

Recent research from Australia has shown that intervals works
better than cardio. The female subjects did 3 workouts per week.
Group 1 did intervals for 20 minutes. Group 2 did cardio for 40
minutes. The subjects in Group 1 lost more weight (in fact, the
subjects that did the 40 minutes of cardio didn't lose any weight
at all!). So don't rely on only slow cardio for weight loss.

(By the way, I reference this study in my "interval challenge" in the June
2007 issue of Men's Health on page 68 (I think it's page 68, but
definitely around there. I also contributed three 10-Minute fat loss
workouts that you can find in the June 2007 MH Fat Loss Poster
at the back of the magazine. Enjoy!)

There is more to bodysculpting than the number of calories burned
on a machine - look at the metabolism boost, the hormone changes,
and the muscle building benefits of strength training and interval
training. Focus on the turbulence you can put on your muscles.

Too many people have wasted too much time on cardio machines and
gotten little result for their efforts. There is a "dark side to
cardio"...and we can't ignore it. Whether it's wasted time, overuse
injuries, or stubborn fat loss, long, slow cardio just isn't what
many people make it out to be...

Learn how to do interval training, and let the increased intensity
ignite your fat burning to help you blast through your stubborn fat
loss plateau.

Fast Fat Loss Workouts You Can Do at Home

Don't waste a single second in the gym,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Research, doctors, and experience all agree - nothing beats
interval training for a fat loss "cardio workout".

"What Craig continues to provide is concise, no-nonsense fitness
and nutrition information in an economical format. He emphasizes
client accountability and in this e-book, outlines DAY by DAY how
to achieve your goals - follow his plan to a tee, and it would be
difficult to fail. In an industry filled with so much
misinformation and fluff, it is refreshing to review such a
concise, accurate, effective program."
Dr. Shawn Thistle, DC, CSCS
Doctor of Chiropractic
Toronto, Ontario

"I really like your Turbulence Training program. These kind of
programs are very effective for anyone wanting to lose fat without
losing muscle. I recommend it to anyone wanting an effective way to
shed stubborn fat without wasting time or effort."
Christian Finn, M.Sc.
Founder, The Facts About Fitness Ltd.
Thefactsaboutfitness.com/

Lose Fat Before Memorial Day

Turbulence Training Ab Exercises

We just finished up a major fat loss workout video project, and now we are going to have more time to put up some of our youtube clips that we filmed back in January and February.

Today, we added this new ab training exercises routine. A demonstration of many ab exercises that don't involve you being on your back.

Turbulence Training Ab Exercises

While you are watching vids, check out the 300 workout series if you haven't already...

The 300 Workout Exercise Video

And 5 unique pushups...

How to do pushups

And one of my favorites...

Dumbell exercises for your back that you can do at home

More to come soon,

CB
More exercise videos & workouts

May 17, 2007 | Permalink | Comments (0) | TrackBack (0)

10-Minute Fat Loss Workout Routines

No one is too busy for a fat loss workout. A fat burning workout
doesn't need to be nearly as long as you think it does...which is
why I put together three 10-minute fat loss workouts for the
poster section of the June 2007 Men's Health magazine...

But I hear that all the time from friends, who if I've watched the
latest American Idol or "hilarious" Youtube video. All things that
take 10 minutes. Heck, it takes them as long to complain about
having no time to workout as it would to do a workout!

So here's my gift to you:

10-minute Workouts You Can Do At Home

A) Bodyweight Circuit

Prisoner Squats
Pushups
Pullups or Inverted Bodyweight Rows

B) DB-BW Fusion Fat Loss

Dumbell Split Squats
Decline Pushups

C) DB Upper Body Workout

DB Chest Press
DB Row

D) DB Total Body Workout

DB Incline Press
DB RDL

E) The Ultimate DB Total Body Workout

DB Chest Press
DB Squat

F) BB-BW Total Body Fusion Workout

Barbell Squat
Spiderman Puahups

Find out how to do all of these exercises with proper form in
the manuals from Turbulence Training

Bonus 10-Minute Tip: If you are short on time, you will still get
great results doing only the first superset of any Turbulence
Training workout.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS. Who else wants to get noticed in less than 2 weeks?

"Hi Craig - First, I LOVE your program. In just under two weeks, I
have already started seeing definition - that has been my goal for
as long as I have been working out (a LONG time)Keep up the GREAT
work, and thanks!"
Susan Siceloff

==> More Fat Loss Workout Routines You Can Do At Home

"I lost 14 pounds this month and the weight is just falling off me.
My wife says I now look like when we first met and I still have
more to go. I can fit into my old jeans again which is a big deal
for me. I just cut back on starches and bread and do your routine
2-3 times a week. I never thought in a million years that just
10-20 minutes of weight training followed by some cardio would get
me such steady results. I even cheat a bit on the weekends."
Billy Williams

Lose Fat & Gain Muscle Before Memorial Day

Friday Nite Workout

Disappointed I won't be able to deadlift today, as I only have access to the hotel gym.

I was supposed to do...

- rack pulls
- rack lockouts
- front squats
- snatch gripp bb rows
- cable abs

Instead, I did...

Db squats
Db close grip presses

Db split squats
Hamstring curls
Db rows

Db shoulder press
Db rear delt raise
Db curls

Not great, but whatever,

CB
www.ttmembers.com

May 18, 2007 | Permalink | Comments (0) | TrackBack (0)

Fat Loss Tip #5 - Advanced Fat Loss & Body Fat Measurements

This is tip #5 in my advanced fat loss series. If you want to read tips 1-4, visit my other blog (that blog is like my wife, this blog is my mistress) over at http://www.turbulencetraining.blogspot.com/. Each gets 1-2 unique posts per day about fat loss workout routines and nutrition tips for burning fat.

Now to today's message...

The #1 thing people lie to me about? Nutrition.

And #2?

Their body fat percentage.

Listen, if you are using handheld Tanita body fat scales or other BIA tools, you DO NOT have an accurate reading. Okay? So if it says you are 8% body fat but you still can't see your abs, guess what? You aren't even close to 10%, let alone 8%.

In a recent study, researchers compared these BIA machines against a more accurate method of body fat analysis, and on average, fat mass measured using bioelectrical impedance was 2.4 kg lower compared to the more accurate measurement.

It underestimates your body fat level. So don't get too smug with your handheld body fat readings. Besides, its not about the machine, its about the mirror. And that brings us to the last fat loss tip of the week on how to get the most results in the least amount of time...

Secret #5 - My Synergistic Turbulence Training Workouts

My Turbulence Training Fat Loss workouts are fast becoming the most effective way to burn fat, build muscle, and get lean. The synergistic strength training-interval training workouts are efficient and effective - getting you in and out of the gym in under an hour.

Here are some tips that you can use for an advanced training phase

- use these tips for 2 weeks then return to your normal training schedule:

a) Add 10 seconds to each interval but maintain the intensity

b) Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening.

If you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening.

If you are advanced, you can use squats, pushups, and bodyweight rows for your circuit.

If you are a beginner, you could use lying hip extensions, modified pushups, and stick-ups.

c) Add an extra set to each exercise in the first superset you do in each workout.

Again, use these three tips for an advanced fat loss period of two weeks, then return to a normal training schedule.

But always stick to the best fat loss nutrition plan possible.

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

PS - You want advanced? I'll give you advanced...

If you're a Platinum TT member, you can get access to my 2 most advanced fat loss workouts, The June 2006 Hardcore TT Workout and the February 2006 TT Fusion Fat Loss workout. Or test out the site by becoming a monthly member, and get access to the TT "300" workout in the May monthly program.

Signup here to become a TT Member today

PPS - Big Nutrition Announcement!

I'm getting TWO limited-time nutrition bonuses and giving them away at with the fastest fat loss routines in June...so head over to Turbulence Training , get your report on The Dark Side of Cardio, and keep an eye on your email in June.

PPS - What would YOU do if you were Fat Loss King?

How would you change the world? Join our fat loss forum and lose weight with insider Turbulence Training workout tips.

info men

Saturday, May 19, 2007

फिटनेस motivation

Fitness:

Motivation

How Paul Walker Got Those Abs

The star of "Eight Below" tells us about how he stays in shape

फिटनेस motivation

Fitness:

Motivation

How Paul Walker Got Those Abs

The star of "Eight Below" tells us about how he stays in shape

Quick Nutrition Tips for Fat Loss

Quick Nutrition Tips for Fat Loss

May 15, 2007

Big Fat Body Fat Lies

May 14, 2007

Monday Bench Press Basics

Weight Loss Wars: Cardio vs. Intervals

Turbulence Training Ab Exercises

10-Minute Fat Loss Workout Routines

Friday Nite Workout

Friday Nite Workout

Fat Loss Tip #5 - Advanced Fat Loss & Body Fat Measurements

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