 |
Who Is Craig
Ballantyne? -
Craig Ballantyne, CSCS, M.Sc., is a
world-renowned fitness expert and consultant to Men's Fitness Magazine
- one of the most popular fitness publications in the world.
Craig is a Certified Strength and Conditioning Specialist (CSCS),
and author of too many articles to count also published in magazines
such as Men's Health - Oxygen - Maximum Fitness - Muscle and
Fitness Hers.
He's developed a revolutionary new fat
loss system called Turbulence Training", which was
designed specifically to help busy men and women such as students,
executives and parents with young children to get the most results
in the least amount of time. Turbulence
Training
is the combined result of over 6 years of University study
(including a Master's Degree in Exercise Physiology), 16 years
of hands-on, in the trenches gym experience, over 5,318 personal
training sessions, and careful scrutiny of over 723 medical
research papers.
|
Fat
Loss Q&A
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
Q: How fast
can I lose weight while using a truly effective fat loss program?
Can I lose 10 pounds in a weekend like some of the diet plans claim?
Answer:
Doctors recommend losing fat at a rate of 1-2 pound per
week. At the end of a good 12 week program, you can expect to lose
12 pounds of fat. But since you didn't gain the fat overnight, you
also won't lose the fat overnight. Commit to long term goals and
enjoy the process of developing proper nutrition and exercise
habits.
With one of those "10 pound
weight loss juice diets", you might lose some weight, but it
won't be fat. And you'll quickly gain it back. Those are just too
good to be true.
Q: Do I have
to do crunches and sit-ups while on this program?
Answer:
No you don't. Crunches and sit-ups are not the best way to lose fat.
To lose fat, you simply need to eat properly, avoid excess calories,
and use fat blasting intervals/cardio. In fact, crunches and sit-ups
can stress your spine, so I like to use "spine-friendly"
core training exercises (the Ab curl, plank, side plank, and bird
dog) as an alternative method for training your mid-section. And you
can do those all at home without fancy pieces of equipment. All you
need is your bodyweight.
Q: But I'm a
full-time worker and mom. How do I fit exercise into my day?
Answer:
Try to commit to at least 30 minutes of exercise per day.
If you are a beginner and stressed
for time, simply do three 10-minute bouts of exercise per day. Heck,
you could even do six 5-minute walks per day. Everyone can fit that
in...
If you can devote a full 30 minutes
straight to exercise, you can alternate between strength training
and cardio training days if you are limited to 30 minutes. However,
if you can get an hour of time 3 days per week, perform both cardio
and strength training together.
Beginners should start with several
5-minute blocks of exercise each day. After all, everyone can make
room for 5 minutes of exercise. Once you move into more serious
workouts, you might need to experiment with different exercise times
so that you can workout without disrupting your family's events.
Fortunately, there is no magic exercise time. As long as you are
consistent, you will get results.
Many people have had great success by
getting up early and doing the workout before everyone else gets up.
Alternatively, you can do it after the kids go to bed or during a
break in the day. Schedule your workout like any other important
appointment so that you don't neglect the exercise sessions. You'll
find that the exercise will give you more energy throughout the rest
of the day.
Q: What do I
do if I can't get to the gym?
Answer:
You won't even need to go to the gym to lose fat. There are dozens,
if not hundreds of bodyweight exercises you can do at home. And the
workout potential is exponential if you have a couple of dumbbells
at your disposal. There are hundreds of dumbbell exercises you can
use to sculpt your body.
Q: Hi, I'm an
overweight woman (180 pounds) and I was wondering if I should
still eat 1oz of protein per pound?
Answer:
Hi, first, just to clarify its grams per pounds, not ounces. Second,
here are the limits from Dr. Chris Mohr found in the TT
Nutrition Guidelines...
"Since women have less overall
lean body mass than men, they won't require as high an amount of
protein each day (0.8g of protein/lb of body weight will suffice).
This value is still in line with the recommendations for strength
trained athletes. For obese individuals, just as with the calorie
estimations, the protein calculations will also be over-estimated.
Therefore, in my opinion, I would put
women at a maximum of 150g of protein per day and men at a maximum
of 200g of protein per day. Because being obese does put them at
risk for diabetes, this would also impact kidney health, so obese
individuals don't need the additional urea being filtered through if
in fact they do have diabetes."
Q: I'm
new to the whole "working out thing". What is Turbulence
Training? How would you describe the workouts?
Answer:
Turbulence Training is combination of more effective methods
(Strength training and interval training) to help men and women get
more effective fat loss results in less workout time.
TT uses supersets and interval
training because they are time-saving methods. The workouts also
only use the best exercises so that clients don't spend more
than 3 hours per week in the gym.
Get in, get out, get lean,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
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.
It has helped thousands of men and
women around the world lose fat, gain muscle, and get lean in less
than 45 minutes 3 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
|
