How To Lose Your Last 10 Pounds

By: Craig Ballantyne, CSCS, MS

TurbulenceTraining.com

Here's some of the tips we used in our plan to help the 3 brothers lose that
last ten pounds of fat in the last 10 days of the transformation that helped
them get featured in Men's Fitness magazine with their ripped abs.

Here are the guidelines we've come up with to lose the last 10 pounds.

NOTE: The brothers were only going to follow these guidelines for 10-14
days. So if you choose to use this plan, don't follow it for more than 2
weeks.

That's the maximum time for this advanced plan. After that, ease up on the
restrictions a bit - and enjoy your advanced fat loss physique you've
attained.

Advanced Nutrition Tips

1) Start your day immediately with 2 cups of water, 3 fish oil caps, and 20g
of lean protein, as part of your normal breakfast.

2) Eat 1 cup of broccoli at lunch and dinner (in addition to what you
normally had planned).

3) Eat only protein, almonds, and raw vegetables between meals.

4) Elimiate all pasta, rice, potatoes, and carbohydrates from a bag or a box.

5) Don't go to bed full. Eat only a small protein snack in the evening to
keep hunger at bay and to provide the body with protein before sleep.

6) Drink 6 cups of green tea per day (3 in AM, 3 after lunch)

Advanced Exercise Tips

1) Add 10 seconds to each interval

2) 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)

3) Add one set to the first superset you do in each workout.

Use these strict tips for no more than 2 weeks before returning to normal
exercise guidelines and carbohydrate intake.

Train hard but train safe and you'll lose the last ten pounds.


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 TurbulenceTraining.com

Kung Fu Lunch

One summer while I was in high school my kung fu teacher let me hang out at his gym all day.

My parents would drop me off early and I could practice straight through until the evening classes started.

Our kung fu school was a converted warehouse on the edge of a shopping center, and for lunch I’d walk over to the Laundromat where there was a row of vending machines.

Every day I’d get a Payday bar and a can of Surge (early energy drink).

Not the healthiest of snacks, and especially unsuitable for an aspiring athlete.

But really, I didn’t know any better.

Now I would recommend a healthier alternative to the candy bar.

Something like ProGrade Cravers.

They are covered with dark chocolate. They are organic. They have plenty of fiber. And….

They taste great!

You can learn more at:

https://lucaswold.getprograde.com/cravers

Have a great night, and I’ll be back tomorrow with some great recipes that you can plug right in to your fat loss diet!

Want more, do more, BE more,

~Luke
PS- I wrote an article all about why “power” bars suck. Check it out! Here’s the address: http://www.capitalcityvbc.com/documents/2008-Truth_About_Power_Bars.doc

Rocket Fast Ways To Lose Your Stubborn Belly Fat

As a rapid fat-loss specialist, I’m often asked, “What is the best way to lose fat and flatten my belly?”

Everyone wants to know if resistance training is better than aerobics. Or if intervals are more effective than traditional cardio.

To say that we’ve experimented with them all would be an understatement.

Working at so many college research facilities as well as commercial gyms has given me a pretty good idea of what works and what doesn’t.

Now, we have put together some amazingly effective programs. The rub is that most people have about 45 minutes 3 times a week to exercise. So everything in this article is geared for the working man or woman who has only a few lunch hours a week to devote to exercise.

Since most people don’t have ten hours a week to devote to exercise, the programs they find in mainstream fitness rags won’t cut it. No fat loss method in the world will work if someone can’t find the time to do it.

But here’s the good news: We don’t need ten hours a week to lose all of that stubborn belly fat! Read on to find out how…

First, warm up with bodyweight exercises. Second, use resistance training to create a very high metabolic demand. Third, finish your workout with interval training to burn as much fat as possible. This whole plan gets you out of the gym in less than an hour!

Start with five minutes of bodyweight exercises to prepare your body for the workout ahead. This is far more effective than sitting on a bike for five minutes, which won’t get you ready for anything except more sitting on a bike.

During your warm-up, I like to include bodyweight exercises that fix any postural imbalances from work or sports. This means you not only get warmed up and lose fat, you also eliminate low back pain!

And then you’ll head on over to resistance training. Perform these in a “superset” style. What “superset” means is to perform two exercises back to back, with very little rest in between.

Supersets will greatly reduce the amount of time you need for your workout, while giving you even better fat loss results!

Resistance training for fat loss takes about 20 minutes. You’ll use basic exercises, such as lunges and bench press. And sometimes you’ll even use more bodyweight exercises. It all depends on what YOUR body needs.

To finish up, you’ll go for about 20 minutes of interval training. A quick warm-up, followed by short intervals interspersed with lower-intensity recovery periods. Cap it off with a quick cool-down and you’re done.

Add that all up: 5 minute warm-up plus 20 minute resistance training plus 20 minute intervals equals a complete workout in just 45 minutes.

Go ahead an compare this to what most people will do in the gym. They’ll spend their whole 45 minutes on one piece of cardio equipment. That might burn calories, but it doesn’t build a better body.

Really, think about the “Cardio Crew” at your gym. I’d be willing to bet that many of them have spent hours on the treadmill for the past two years, yet they look exactly the same! (And sometimes even heavier!)

Cardio has a lot of downsides, such as poor results and injuries from doing too much work. Which would you rather do? A fun, effective, 45 minute workout or long, boring cardio sessions?

You make the choice.

The Take-Home Message is: The very best way to burn belly fat is with a combination of effective strength training and fat-blasting intervals.

It’s quick, it’s effective, and best of all, it’s fun!

Faster Progress

Here's another satisfied ProGrade user!

"I've been using Prograde about a month. I train hard five days a week and recovery time is really important. My recovery has been improving thanks to your products, especially Prograde Workout.

My overall performance is improving, but I notice it most in my heavier lifts. I got my first barbell shoulder press with 170 lb yesterday, plus my first unilateral dumbbell high pulls with 100 lb (each arm).

Though I know many people will get heavier lifts than mine, I am thrilled!

I have a goal of being able to do a 100 lb dumbbell clean & press with one arm by my 58th birthday, which is in August, and I believe I will make it.

Your excellent products definitely are helping move ahead faster."

Frank DiMeo
Owner of CrossFit Gulf
CoastCrossfitgulfcoast.com