When resistance training start with 5 minutes of bodyweight warm-ups.
According to fat loss expert Craig Ballantyne walking, biking, or running, will only prepare you for more walking, biking, or running. If you're going to be doing intense full body workouts then warm-up with squats lunges and presses. It saves time and it prepares you for what you will actually be doing.
Superset your exercises and combine bodyweight and dumbbell moves.
You get more work done in less time if you alternate between rows and pushups or if combine step-ups and overhead presses. Craig explains that when you train this way you build lean muscle while burning tons of fat and calories all in less time. Keep your rest periods to a minimum and focus on time efficient movement and you'll get results faster.
Forget the long boring cardio and do intervals instead.
If you spend any amount of time on this site then you probably already know that long boring cardio doesn't work for fat burning. According to Craig, "A recent study published by the North American Association for the Study of Obesity, subjects aged 40 to 75 were instructed to do 60 minutes of aerobic exercise per day for 6 days per week for an entire year. Given the amount of exercise, you'd expect weight losses of 20, 30 pounds, or more, right? Well, the surprise findings showed the average fat loss for female subjects was only 4 pounds for the entire year, while men lost 6.6 pounds of fat over the year. That's over 300 hours of aerobic exercise just to lose a measly 6 pounds of blubber.
Another study from Australia shows that interval training is superior to slow cardio for fat loss. The researchers, Trapp & Boutcher put WOMEN through a 15 week study where one group was a control, one group did intervals (20 minutes of alternating sprints and recovery), and one group did 40 minutes of slow cardio. The interval group lost 2.5kg of fat in 15 weeks on average (with one subject losing 7.7kg of fat), while the slow cardio group lost only 0.4kg of fat over 15 weeks on average. The results speak for themselves!!"
Stick to low reps for fat loss. That means 8 reps!
Craig explains that "You want to increase the intensity of your training to put "metabolic turbulence" on your muscles. So you need to use moderately heavy weights or advanced bodyweight exercises and interval training to apply this metabolic disturbance and elicit a significant increase in post-exercise energy expenditure." In other words working out harder causes your body to burn more calorie and fat during and after your workout.
Ban high rep isolation moves and focus on full body movements.
Craig explains that you need to stop worrying about bulking up and focus on intense training, "Take really light weights, add in isolation exercises, and repeat for a large number of reps. Do this for 3, 6, or 12 months, and you're guaranteed to have the same physique you have today. This approach just does not work. You need to step out of your comfort zone with strength training. Research has shown using a weight that enables only 8 reps per set results in a greater post-exercise metabolism than using a weight that allows 12 reps per set. And this was in women! So lifting challenging weights is not just for men, but also for the ladies. Another research study showed that a 30-minute, hard total-body strength training session can boost metabolism about 36 hours. You just don't get that from slow cardio or light, "toning" isolation exericses, I'm sorry to say."
Watch free turbulence training workouts videos and get great tips about how to "blowtorch body fat" from Craig Ballantyne creator of Turbulence Training workout
