Web Analytics

Turbulence Training – Day 4: Top 5 Fat Loss Tips

by Susan · 15 comments

The Turbulence Training Buff Dudes & Hot Chicks Day 4 Workout calls for a recovery day and some light exercise.

I sort of needed a recovery day too because Workout A kicked my butt (literally) and Workout B absolutely rocked my upper body!

However, today was an absolutely beautiful day so I went for a 1 hr and 15 minute walk downtown in the warm sun. I so missed the sun here in upstate NY the past 6 months!

Today I thought I would share a blog post that Craig Ballantyne, Author of Turbulence Training, wrote for the Ultimate Home Workouts audience.

So, without wasting any more time, here’s Craig…..


Men’s Fitness magazine recently asked me for 3 of my best fat loss secrets.

Since most times the magazines just don’t have enough space to run my full tips, I thought I’d give you a more detailed explanation of my secrets here (plus a few extra bonus tips that I didn’t send to the magazine).

Secret #1 – Focus on burning carbohydrate, not fat, during your fat loss workouts.

Sounds backwards, right?

But not when you look at how I structure my workouts.

Remember that Turbulence Training focuses on resistance training and interval training. Both of these use carbohydrate as the main source of energy. So it’s obvious the workout is designed to burn carbohydrates during the training session.

I have no interest in you trying to train in your “target heart rate zone” for fat burning (aka – the fat burning zone). The whole idea of a fat-burning zone is an over-simplified idea of how the body works during exercise.

Leave the inefficient fat burning zone to the mis-educated trainers in the commercial gyms (that not surprisingly, also want to sell you a heart rate monitor so you can stay in your “fat
burning heart rate zone”).

If you want to get the most results in the least amount of time, focus on burning carbohydrates, not fat.

Why do my fat loss workouts focus on burning carbohydrate rather than fat?

In order to burn more calories after the workout, that’s why. When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights.

Alwyn Cosgrove calls this ‘afterburn’, and I call it ‘Turbulence’. By any name it gives you the same results – maximum improvements in your body composition (helping you lose fat while gaining muscle).

Secret #2 – Use a range of repetitions in your strength training workouts.

In order to train more muscle fibers and burn more carbohydrates, I have clients use a range of repetitions within the same workout. My workouts now use 6, 8, and 12 reps per set in order to work the muscle the most effectively.

This will burn more carbohydrates and promote as much muscle growth as possible when you are keeping the calories low.

Secret #3 – Use the stationary cycle for interval training.

I choose the stationary bike for intervals whenever possible because cycling against a resistance can help maintain muscle mass.

Cycling against a resistance also allows you to perform a large amount of mechanical work, and that is a key determinant of the Turbulence in my training.

But please note: I don’t use low-intensity, fast pedaling ‘spinning’ intervals as I’m convinced that the hard, resistance based intervals are more effective for fat loss. My clients only cycle against a strong resistance in their intervals.

I really like the bike, but there are many other ways to do intervals. Use what works for you, but if you are at a plateau, try the bike.

Secret #4 – Increase meal frequency

Okay, so this isn’t really a secret to anyone that has read about fat loss.

But a 2005 study from the American Journal of Clinical Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.

Combine an increased meal frequency with an increased protein and fiber intake, and you’ll see your body composition improve rapidly.

If you need more nutrition help, then you’ll love the new Turbulence Training Nutrition Guide for Men & Women – written by Dr. Chris Mohr, Ph.D. You get this as a special bonus when you grab your copy of Turbulence Training.

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 or allowing you to workout right from the privacy of your own home.

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.


Craig Ballantyne
Author, Turbulence Training


Thank you, Craig, for writing a great blog post for the Ultimate Home Workouts readers.

If you would like to join me as I give Turbulence Training a test drive you can grab your copy by CLICKING HERE.

Until the next update, stay motivated!

Susan Campbell, MS, CSCS

Finish reading

{ 15 trackbacks }

Tweets that mention Turbulence Training - Day 4: Top 5 Fat Loss Tips | Ultimate Home Workouts -- Topsy.com
April 1, 2010 at 6:50 pm
uberVU - social comments
April 1, 2010 at 7:42 pm
Turbulence Training – Day 4: Top 5 Fat Loss Tips | Ultimate Home … | Fat Loss 4 Idiots Exposed!
April 1, 2010 at 8:40 pm
1-minute fatloss tip for this week | My Blog
April 1, 2010 at 10:36 pm
Julia Collins
April 2, 2010 at 5:02 am
April 2, 2010 at 5:19 am
rose brooks
April 2, 2010 at 5:53 am
Nutrition Fitness
April 3, 2010 at 12:56 pm
James K. Brown
April 13, 2010 at 3:09 am
April 13, 2010 at 4:36 am
April 13, 2010 at 12:55 pm
April 19, 2010 at 10:00 pm
MyVirtual JobFinder
April 22, 2010 at 4:20 pm
Rahma Allam
May 1, 2010 at 6:45 pm
Susan Campbell
February 5, 2012 at 3:16 am

Comments on this entry are closed.

Previous post:

Next post: