Tom Venuto is a fat loss expert, lifetime natural
(steroid-free) bodybuilder, freelance writer, and author of the #1 best selling
diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s
Best Bodybuilders & Fitness Models (e-book) which teaches you how to get
lean without drugs or supplements using secrets of the world’s best bodybuilders
and fitness models. Learn how to get rid of stubborn fat and increase your
metabolism by visiting: Burn The Fat Feed The Muscle

Some additional thoughts on calories from my own experience.

1. Calories matter, absolutely!  Burn more calories than you take in and you create that calorie deficit Tom refers too. That said, I cannot stress enough the importance of what foods you are using to fuel your body with.   If all your calories were from foods that trigger fat storage for example, your body can still store fat even in caloric deficit.  Even worse, the lack of critical nutrients will adversely effect your health, energy and proper gland production in your body ( the very glands that create & control the hormones that effect fat storage and burning).
2. Profound discovery, after learning calorie content and nutritional content of foods, I found I no longer needed to “count calories”.  The more I “ate right” it seemed the less I ate.  For me learning how the body works and how food effects it was what finally put me on the permanant path to good health and approx. 70 less pounds of body fat to carry around.  Tom Venuto’s book was the single best all in one source for me.  I found that the more I knew, the easier it became to eat right and not feel deprived in any way.   A companion article you may want to read is my review of Tom,s book in the Diet Review section of this blog. To your success, Grant C.

5 Proven Nutrition SWITCHES for Faster Fat Loss
Click Here!
By: Craig Ballantyne, CSCS, MS
Every day in March, I’ve committed to sharing a Training and
Nutrition “SWITCH” to help you lose fat. Here are 5 of the
most popular nutrition switches I’ve posted so far:

Nutrition SWITCH #1 – No More Dessert for Breakfast

If you want to lose fat, stop eating dessert for breakfast.

Let’s be honest, most of what people eat for breakfast would
qualify as dessert if served at any other time of day. So
stop with sugary cereals, muffins (let’s be honest, we all
know that muffins = cake), granola bars, and bagels.

Nutrition SWITCH #2 – Switch Your Eating Schedule

If you find that you often “binge snack” at night, try having
a bigger late afternoon healthy snack, and then having a later
healthy dinner.

There’s no magic to not eating after a certain time. I often
eat a big healthy dinner and go to sleep within 30 minutes.
That won’t make you fat. Eating a pint of ice cream & bag
of chips every night while you watch TV makes you fat.

Nutrition SWITCH #3 – Minimize the Junk

Your house doesn’t need to be stocked like the local 7-11.
Keep the minimum amount of treats at home to avoid mutiny
and keep treats out of sight & hard to access.

Make healthy foods (giant bowls of fresh fruit) visible and
places encouraging notes to eat the fruit in the kitchen.

Put ready-to-eat produce in most visible part of the fridge
& hide junk in the back. All research proven to increase
healthy food consumption. And when it’s your time for a
cheat meal, you can enjoy it guilt-free.

Nutrition SWITCH #4 – Go From Processed to Natural

When possible, switch out all processed or “modified”
carbohydrates and replace it with a fruit, vegetable, or nut.

For example, instead of toast with eggs, have an apple and
add spinach to the eggs. Instead of a processed carbohydrate
with your morning coffee, have 1oz of raw nuts (almonds or
walnuts). With steak, eat broccoli, not mashed potatoes or
French fries.

Nutrition SWITCH #5 – Cut the Sugar From Your Post-Workout Drink

If you’re focused specifically on fat loss, you do NOT need
to add sugar (or any variations of sugar) to your after
training drink.

I interviewed top nutritionists about this in 2010, and they
all agreed that for fat loss, you don’t need to force post-
workout sugar into your body. So take it out.

BONUS Nutrition SWITCH – Become Your Own Nutrition Expert

Stop getting fooled by fad diets. Become an expert yourself
by going through a 2-week “intensive nutrition course”.

Here’s how:

Eat a wide variety of food for 2 weeks and record all of
your meals. You’ll quickly know the calorie counts of all
foods and proper serving sizes AND most importantly, what
works for YOU. Very simple. Very effective.

Research proven tips to help you eat better.  Thank you so much for your support.
Click Here!
Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

I can speak with experience that the key to long term fat loss, increased energy and vitality is learning how food both effects and works in the body.  This book by Craig Ballantyne is a superb starter resource on how to eat for maximum body health.  Short and to the point, it makes for an effective starting point for either The Diet Solution Program or the more complex Burn The Fat Feed The Muscle Program.  Craig’s Turbulence Training is one of the best fat loss exercise programs I have come across.  While it is not required to exercise to lose fat, the right exercise will speed up your results by helping you control the three hormones that tell the body when and where to store  fat.  The Turbulence Training Method also has the benefit of not requiring  fancy gym equipment, it focuses on utilizing your own body weight for resistance training.  I urge you to check it out, it also dovetails nicely with the aforementioned Fat Loss Programs.  I have included a link below, to your success in beating the Fat Gremlins, Grant C.

Click Here!

By: Craig Ballantyne, CSCS, MS
Author of Tubulence Training

My Top Five Fat Loss Tips

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).

Fat Loss Tip #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.

I call this ‘Turbulence’. By any name it gives you the same results
- maximum improvements in your body composition (helping you lose
fat while gaining muscle).

Fat Loss Tip #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.

The Turbulence Training 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.

Fat Loss Tip #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.

And while 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.

Fat Loss Tip #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.

See below for more details…

Fat Loss Tip #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 advanced secrets 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 body weight circuits (10-20 minutes per day) done in
the morning or evening (if you do your regular workout in the AM, do
your body weight 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 body weight
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.

Sincerely,

Craig Ballantyne
Author, Turbulence Training

P.S. Big Nutrition Announcement!

The Turbulence Training Nutrition Guide for Men & Women – written
by Dr. Chris Mohr, Ph.D., is ready for you.

Here are just some of the things you’ll learn from Dr. Mohr…

1) How to calculate your calorie needs (p. 6)

2) Calorie recommendations for obese individuals (p.7)

3) The 23 types of sugar (many hidden!) to avoid (p. 9)

4) The 20 whole-grain sources to fuel your fat loss program (p9)

5) Over 60 fruits and vegetables that should be added to your diet
(p. 10)

6) The 16 protein sources you should select most often (p. 13)

7) Shocking trans-fat content of 18 common foods – find out which
food is the deadliest in terms of fat content (p. 16)

8] The 9 Fat Sources you should select most often (p. 17)

9) Dr. Mohr’s 12 Rules for Fat Loss (p. 18)

10) The TT Nutrition Plan for Men (p. 19)

11) The TT Nutrition Plan for Women (p. 23)

12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)

Try Turbulence Training today:
Click Here!

Ditch The Old-School Thinking

By: Craig Ballantyne, CSCS, MS
Tubulence Training System
It’s shocking that many fitness “experts” still preach old, ineffective methods for building muscle; especially considering these out-dated techniques can lead to injury, produce mediocre results, and take up too much time.

Since we all have better things to do with our time (girls, parties, the beach, etc.), it just doesn’t seem very practical or entirely effective to spend six days a week working out, does it?

The truth is…

… In just half the time you’re probably spending in the gym right now, you can easily start building a ripped body.

And that’s not a typo, I said HALF the time!

So throw away all those old-school methods you were taught because with three 45-minute workouts, TT Reformed Meatheads turns bodybuilding on its head.

By taking irrefutable science and combining it with Turbulence Training’s extensive knowledge base, Reformed Meatheads combines the muscle pump with progressive exercise selection to produce dramatic results that convert even the most hardcore bodybuilder.

Big guns, ripped abs, and an ultra-cut body are results you can expect….oh, and all withoutcardio.

Okay, so what’s the difference between Reformed Meatheads and all the other Meathead workout programs?

That’s a good question.

Where the regular Meathead programs were 3-4 days of pure muscle building, TT Reformed is geared more towards muscle building AND fat loss. This way you’ll quickly get the lean results you’re after without jeopardizing the muscle you’re adding.

And just because you won’t find these workouts in any of the pre-historic bodybuilding programs, doesn’t mean they’ll be any easier – believe me, your body will be ready for a day off!

So, whether you’re a bodybuilder or just looking to get ripped, in Turbulence Training Reformed Meatheads you get a non-traditional bodybuilding program that cuts through the fat and builds one beautifully sculpted body in just half the time.
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 Click Here!

Additional Thoughts:

Do you have to exercise to lose fat?  NO! As I have found in my own fat loss journey, you can lose fat by learning about how your individual metabolism works and eating the correct foods.  However, there are a few things I have also learned about the benefit of incorporating an exercise program with your food strategy.  I wont’ go into all the related health benefits, I’m sure you have heard them.  The exciting part about an effective exercise program is that it speeds up the fat loss process, sculpts the body shape, builds muscle mass which requires the body to burn more calories even at rest and most importantly it has been my experience that there simply isn’t any way to get rid of that last remaining 5 to 10 pounds of unwanted body fat without some quality resistance training, period!  Craig’s system is particularly effective, it incorporates High Intensity Interval Training (HIIT) which has proven to be the most effective strategy.  For more in depth info about HIIT, read the post entitled: High Intensity Training, also in the Fat Loss Tips section.  To your success, Grant C.