7 Secrets of Fast Fat Loss and Healthy Body Transformation

Looking for the real "secrets" of losing weight quickly and transforming your body from flabby to fit and sexy? Here are 7 of them from one of the true experts in the field of healthy weight loss...

7 Weight Loss Transformation Secrets

By Craig Ballantyne, author of Turbulence Training for Fat Loss

Millions of men and women want to lose weight because they are sick of their excess body fat and low energy levels. If that sounds like you, then you need to join a weight loss transformation contest.

There's already been some powerful, emotional stories told in fitness magazines, and folks from all over the world are helping one another to finally change their bodies. Your weight loss transforamtion is going to be an amazing 12 weeks. So I thought this would be the best time to give you my Top 7 Transformation Tips to help you lose more weight in the next 12 weeks.

Here are my Top 7 Transformation Secrets that you can use to burn fat from all over your body.

Tip #1) Clean out the pantry

One of the biggest pitfalls in a weight loss program is added sugar and mindless snacking (especially between getting home from work and dinner).

Get rid of the junk. Toss it. Better the garbage can eats it than you do.

Tip #2) Stop doing slow boring cardio

Increase the intensity of your workouts and switch to interval training. And yes, even beginners can do interval training when using the metabolism-boosting short, burst workout system.

Tip # 3) Use professionally designed, structured workouts

You should be in and out of your short, burst workouts in less than 45 minutes, three times per week. On the other 4 days of the week, stay active, getting at least a 30-minute walk in each day.

Tip #4) Set up home gym with ball, bench, and adjustable dumbells

That's all you need. If you are feeling frisky, you can add a pull-up bar to your home gym.

But to change your body, you only need a little bit of equipment at home. You don't need an expensive gym membership or one of those colossal home gyms, or even a pricey bowflex.

Your body doesn't discriminate on price. It simply responds to the turbulence you put on your body, and you can do that on the cheap.

Tip #5) Use short, burst Bodyweight Circuits at home instead of using cardio machines.

Choose 3 lower body exercises and 3 upper body exercises. Alternate between upper and lower body bodyweight exercises. Watch my youtube video on circuit training for more details.

Tip #6) Plan, shop, and prepare your food

Finding the right nutrition program is CRITICAL to success, and so is planning. You can't out-train a bad diet, but you can out-plan bad habits. So invest 2 hours on the weekend to prepare as many of your fat burning meals as possible for the week ahead.

Tip #7) Get Social Support

This is the most important Weight Loss Secret that no one pays attention to.

But the bottom line is...you can't do this on your own.

You need support from others to stick to your workouts, to make the right diet choices day-in and day-out and to have someone prop you up when you are feeling down and also to "call you out" when you are feeling like cutting corners.

Get social support on your side today with help from internet weight loss clubs.

Put these 7 Secrets to use today and you can lose 14-30 pounds in 12 weeks just like our past Transformation Contest Winners. And please refer your friends to the contest. You'll be supporting them and helping them change their bodies & their lives.

I can't wait to hear about your results with your weight loss transformation contest.

The best fat loss workouts don't need to include crunches or cardio. Click here for your sample fat burning workout without crunches, or long, slow cardio sessions or fancy equipment.

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About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss programs have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week.

Tags: Craig Ballantyne, Turbulence Training, fast weight loss, fat loss, diet tips, strength training, workouts, exercise

5 Things Anyone Can Do To Lose Fat and Get Fit Fast

Want to lose body fat, get fit, and build a better-looking body fast? Here are 4 things anyone can do to accomplish these goals:

1. Energize yourself.

Without high energy levels, you're not going to do the things necessary to lose body fat and get fit quickly. For optimal energy you'll need to get at least 7 or 8 hours of sleep a night. You'll also need to avoid junk food, processed sugars, and alcohol as much as possible. Finally, drinking lots of water throughout the day is a simple and proven way to boost energy levels.

2. Eat an all-natural diet.

If you eat only whole foods "made" by nature, and not humans, you'll lose weight and feel a lot better within a short amount of time. Focus on eating mainly lean meats (or other natural, lean protein foods), fish and seafood, lots of vegetables, fruits, nuts, seeds, and natural "good" fats from olive oil, nuts and nut butters, avocado, etc. The best starchy carbs are beans and legumes. Whole grains can fit into your diet, but you should consider rotating your carb intake for best results.

Avoid pretty much all man-made foods and beverages. Anything that contains processed/refined sugars, flours, fats, or artificial additives should be avoided. The only exceptions to this rule you should consider, and only if you're strength training regularly, is whey protein powder and low-sugar protein bars. These are man-made but they're extremely healthy and provide a convenient way to boost quality protein intake.

3. Do high-intensity exercise a few times per week.

High-intensity exercise, done on a regular basis, is a proven fat-burner and body-changer. In fact, high intensity interval training -- or "HIIT" -- may be the single best way to lose body fat fast. The main reason for this is that high-intensity exercise not only burns calories, it also produces powerful hormonal and metabolic changes in the body that can quickly transform you into a lean, mean, sexy machine.

4. Do strength training.

No matter what your weight loss and fitness goals, you should do some form of strength training at least twice a week. Strength training builds muscle and muscle burns fat. The more lean muscle tissue you have, the faster your metabolism will be, and the more calories you'll burn... even when you're standing still.

Plus, adding just a little bit of muscle -- and "toning up" the muscle you already have -- can make you look and feel significantly better. Only strength/weight training can do that.

5. Snack often.

When it comes down to it, the downfall of most people is hunger. Hunger makes you forget about your fitness goals and your diet. It makes you eat that bag of chips and that bottle of soda. Hunger is a biological signal that is almost impossible to ignore. The good news is that you can control hunger by snacking often.

Eating a small, high-protein snack every few hours is a simple, proven, and powerful way to keep hunger and food cravings in check. Nuts and seeds, jerky, fruit with peanut butter or cottage cheese, and protein shakes are all good snack options that can help you avoid getting hungry while also keeping your metabolism revved up and burning fat at a high rate.

There you go: 5 things anyone can do to lose fat, get fit, and build a sexy body fast. If you have a suggestion of your own please leave it in the comments section below...


Related:

Tips to Lose Weight and Get Fit Fast

Tags: lose fat fast, burn fat, fat loss tips

Why Almonds Can Help You Lose Weight Faster

Almonds are among the healthiest foods known to man. They also happen to be one of the few "perfect" weight loss/fitness foods, simply because they're loaded with healthy fat, fiber, and complex carbs, not to mention vitamins and minerals. When it comes to healthy snacks, it's tough to beat almonds!

Here's a great article about using almonds in place of carb-rich foods for faster, healthier weight loss...

Almonds Vs Carbohydrates For Weight Loss

By Craig Ballantyne, author of Turbulence Training

Did you know that almonds can help you lose weight? Did you know that even though they are high in fat, almonds are better than complex carbohydrates like oatmeal?

Recently someone asked over at Men's Health, "what are the worst forms of starchy carbohydrates?"

Well, starches are just plant stores of carbohydrates...ie) potatoes, yams, vegetables, etc.

Obviously, potatoes are more calorie dense than broccoli, so if you want to lose fat, it is better to fill up on the leafy greens than the mashed potatoes.

I've found that with myself and with clients, that when we eliminate bread, pasta, and rice, and limit carbohydrate intake to vegetables, fruits, and nuts, that we lose belly fat faster.

Combined with interval training, getting rid of bread, pasta, rice, and potatoes just helps us lose fat faster. Instead of eating those types of carbohydrates, we focus on fruits and vegetables, and nuts such as almonds and pecans.

It's that simple.

In fact, science even backs me up.

In a study published in 2003, researchers found that subjects lost more weight when consuming almonds compared to complex carbohydrates.

Reference: Wien MA, Sabaté JM, Iklé DN, Cole SE, Kandeel FR. Almonds vs complex carbohydrates in a weight reduction program. Int J Obes Relat Metab Disord. 2003 Nov;27(11):1365-72

Since then, I've been recommending raw almonds to all of my clients and millions of people that read my articles on the Internet and in Men's Health magazine.

But some folks still have a hard time eating almonds. Too boring, they say.

So here are 4 ways to add extra enjoyment to your almonds. Of course, make sure your almond intake fits into your daily calorie needs.

a) Snack on dry roasted, unsalted almonds. Roasted are always tastier, but be careful and only use the dry-roasted variety, not almonds roasted in oil. You can even roast your own at home, by simply putting almonds on a baking sheet in your oven at 350 for about 10 minutes.

(By the way, there are 22 almonds in a one ounce serving.)

b) Add raw cocoa nibs. There's nothing like the combination of chocolate and nuts. Now, I'll admit, this combo doesn't beat a peanut butter cup, but it's still a great way to get more antioxidants (from the cocoa) and adds an interesting taste to your almonds.

c) Add Goji berries. This is an acquired taste, but these dried berries from Asia are full of amino acids, vitamins, and minerals. A tasty zing to add to your almonds.

d) Mix blueberries with your almonds. Perfect for this time of year. (And if you've got a few calories to spare, pour a little organic whipping cream over top of the mixture. Now that's a great post-workout snack!)

Personally, I'll be packing a bag of dry roasted almonds on Thursday as I take off for a couple of days to Bethesda, Maryland for a meeting. Perfect for the airport, the airplane, and even at breakfast in the hotel. Almonds beat carbohydrates for fat burning, and make for good snacking!


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About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked program Turbulence Training for Fat Loss has helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment.

Tags: almonds, healthy snacks, lose fat, weight loss food, diet

7 Easy Ways to Lose 10 Pounds (Fast!)

Swimsuit season is coming soon and many of us need to lose 10 pounds of flab fast. Losing body fat doesn't have to be as difficult as many people make it. Here are 7 proven ways to lose 10 pounds in a fast, healthy, and easy way...

1. Boost your protein intake. Lean protein is a "hot burning" food that requires lots of energy to digest. It also happens to increase feelings of fullness and help suppress the appetite. Oh, and the amino acids contained in protein foods are the building blocks of metabolism-boosting muscle tissue.

Bottom line: Eat more protein (get at least 30% of your daily calories from protein).

2. Cut out "bad" calories. Limit or eliminate your intake of processed, refined sugars, flours, and fats. Refined (man made) sugars, flours, and fats keep you from losing body fat. The less you eat them the faster and easier it will be to lose pounds. The same goes for fried foods.

3. Eat breakfast. Yes, you've heard it before. But there's a reason for that. Eating a high-protein breakfast with some healthy fats and "good" carbs included is one of the easiest ways to jump-start your metabolism, keep your energy and blood sugar levels stable, and reduce your chances of overeating later in the day.

4. Snack... a lot. Eating small, healthy, protein-rich snacks frequently throughout the day is easy to do and can speed up the weight loss process quite a bit. Keep your metabolism boosted, your blood sugar stable, and your appetite in check by eating a healthy snack every 2-3 hours during the day.

5. Use fiber to fight fat. You can use the power of fiber-rich foods to make it easier to eat right for fat loss. Before every meal eat a small salad or a serving of fresh veggies and/or fruit. The natural fiber in these healthy foods will fill you up a little bit, reduce your appetite, and make it much, much easier to make smart food decisions.

6. Choose good carbs. Eating the right kinds of carbohydrate foods is a key to fast, easy weight loss. Get most of your carbohydrates from raw or steamed vegetables, fresh fruits, and beans. Limit grain intake to 1 or 2 servings per day, and always choose 100% whole grain versions. These natural, healthy carbs will help you lose pounds faster.

7. Get intense. Add some higher-intensity "intervals" to your normal workouts and you could burn off that extra fat much faster. Studies have shown that performing a high-intensity interval training (HIIT) workout makes your body burn fat and calories for hours even after you've finished working out!


Learn more:

Words of wisdom about losing 10 pounds
How to Lose Pounds Fast

Tags: lose pounds, fast weight loss, fat loss

Circuit Train Your Way to Fast Fitness!

If you want to get fit fast, circuit training is definitely one of the best options available to you. A good circuit training program is an extremely efficient way to burn fat while building and toning muscle at the same time. It's also a great way to get fit without getting bored!

Here's a great article about circuit training from fitness expert Deborrah Cooper...

Circuit Training - The Fastest Way to Fitness!

If you're committed to getting in shape and improving your overall health and fitness, the efficiency of circuit training offers a complete solution! Circuits improve overall body strength, including the strength and resiliency of tendons and ligaments, and the integrity of your joints. A well designed circuit training program will build strength, increase stamina, tone muscles, improve body awareness, burn fat, and improve your aerobic and muscular endurance all at the same time!

Circuit training is my absolute favorite method of fitness training! Circuits can be successfully developed for those desiring to lose weight, conditioning for better athletic performance, and for injury rehabilitation. The fast pace and constantly changing workouts provide a different type of stimulus to the body and keep my clients from getting bored with their workouts.

A professionally designed circuit training routine can be totally personalized to give you exactly what you want. Whether you are a beginner to fitness, recovering from an injury and returning to the gym, or an elite athlete seeking improvement in your particular sport, circuits can be designed to emphasize strength, endurance, speed, weight loss, agility, balance, or any other aspect of your fitness that is important to you.

Traditionally, the circuit training format utilizes a group of 6-10 exercise "stations," where you complete one exercise right after the other at heart thumping intensity! Each exercise is performed for a specific number of repetitions or for a prescribed time period before moving on to the next exercise.

The exercises within each circuit are separated by a brief rest interval (10-30 seconds), with each circuit followed by a timed rest period of 60 seconds or more. The total number of circuits performed per exercise session will vary depending upon your fitness objectives and training level (beginner, intermediate or advanced).

My Suggested Guidelines When Circuit Training

A warm up should be at low to moderate intensity for 8-10 minutes. Follow with stretching of all major muscle groups

Perform circuit workouts 2-3x per week, leaving at least 48 hours between each session.

Select 6-8 sessions for each workout.

Arrange your exercises (or stations) so that they alternate between muscle groups (i.e., triceps dips followed by squats), and work each muscle group during the sessions.

Perform 10-12 repetitions of each exercise, using a weight that is challenging yet allows you to perform each repetition with perfect form.

Leave time for an adequate cool down of 8-10 minutes at the end of your workout.

Honestly consider your level of fitness! If you've never done any sort of circuit work before (even if you think you are fit and in shape), be conservative. Sore muscles, aching joints and the increased likelihood of injury will be the result if you push yourself harder than your body is ready for.

Cardio Circuit Fat-Burning Routine

This is a great circuit training routine that has fat-burning cardio intervals between exercises. You need minimum equipment (1) a pair of medium-weight dumb bells, a medicine ball, a jump rope and one of those 65 cm Physio balls. You may need to adjust the number of repetitions in accordance with your current fitness level. Watch your heart rate! Rest as you need to with the goal of completing the circuit with little to no rest between exercises.

Cycle through twice, advancing to 3 circuits as tolerated. Do this routine 3x per week for 3-4 weeks, then change to a different routine.

And as usual, please consult your physician before undertaking this or any other exercise program.

Here we go!

Rope jumps - 50 reps

Medicine Ball Wood chops - 20 each direction

Dumb Bell shoulder carry squat and press - 20 reps

Hamstring Bridge / Rolls with physioball - 20 reps

Physioball pushups - as many reps as possible

Rope jumps - 50 reps

Dumb bell alternating bent over row - 20 reps each side

Medicine ball stationary lunges - 15 reps each leg

Medicine ball double crunch - 20 reps

Medicine ball mountain climbers - 20 reps

Medicine ball prone jumping jacks - 20 reps

Bench triceps dips - as many reps as possible

Try adding circuit training to your current workout routine, or in place of 1-2 days of plain old cardio. You'll love what you see in the mirror!

(c)2008 Deborrah Cooper, C.F.T. Deborrah is an ISSA certified fitness trainer and ACE Lifestyle & Weight Management Consultant specializing in women's health, fitness and fat loss in the San Francisco Bay Area. She holds additional certifications in pre/post natal exercise, post-rehabilitation fitness, and postural correction. For more information on Deborrah, please visit her website at http://www.femalefatloss.com

An Expert's Secrets to Losing More Fat

Interested in losing more fat in less time and with less effort? Craig Ballantyne -- one of the world's top experts on healthy fat-burning -- provides 3 very useful tips for losing body fat in a faster, easier way. I always enjoy reading his stuff and I think you will too. Enjoy...


3 Ways to Lose More Fat from an Expert Fitness Trainer
By Turbulence Training author Craig Ballantyne

Once you get in the zone, burning fat can be very easy. I know, easier said than done, right? But maybe you just don't have the right tips and tricks in your arsenal to help you get started on the right foot.

So here are three of the most important things you need to be doing to get your fat burning workout program started properly.

1) Use Fitday to figure out your food intake.

You can't just "wing it". You can't "eyeball" your food intake, as research shows that even nutritionists underestimate how much food they are eating.

If you don't know whats going down your throat each day, you are going to eat way too much food and never burn the fat. If you aren't losing fat, it's a simple numbers game. You are eating too much. And if you know your numbers, its easy to make the necessary changes.

As one client said on the message boards...

"Ok, I input all my meals on Fitday yesterday, including 2 cheats that I didn't think were a big deal. One was a handful of trail mix and the other was a handful of goldfish crackers. (yes, I have kids :-) ) I can't believe how just those two seemingly harmless snacks added up!! No wonder I have a muffin top! Yikes! So thanks for the tip about Fitday because that's going to keep me accountable."

The little things add up so quickly! You'll be amazed when you finally start counting your calories that you will often be far above your recommended intake.

A little bit here and a little bit there is all that is needed to sabotage your efforts.

Use it and lose it!

2) Use the right recovery pace in your interval training.

The biggest mistake people make in interval training is working too hard during the recovery period.

If you continue to work at a hard pace when you should be almost resting, you wont get the true benefits of interval training.

So lose the cardio mentality and be sure to alternate between periods of harder than normal exercise, and very easy exercise.

If you don't know about interval training, here is how it goes.

Start with your normal warmup. Let's say walking at 3.0mph on the treadmill. Do this for five minutes, and then increase the speed to 3.8mph (a fast walk). Do this for 30-60 seconds (as long as you are comfortable doing it - don't do it if you feel that is too fast for you).

Drop the intensity way back to three miles per hour.0mph for 60-90 seconds. That is one interval. Go back and forth between working hard and going easy for 3-6 rounds. Then finish with a 5-minute cool-down.

Use the recovery period to recover!

3) Plan your food intake on the weekend.

Set aside time to plan, shop, and prepare several days worth of meals. Use a Saturday or Sunday afternoon to cook some chicken breasts, prepare some raw vegetables, wash your fruit, and pack up your nuts.

A little bit of knowledge can go a long way.

Its that easy.

Use interval training in your fat burning workout and bodyweight exercises to sculpt your body.