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Doctors are wrong. You've probably heard doctors say you can't lose weight with weight training, but did you also know that most doctors have never been properly educated about fat loss?
I once trained a doctor who thought meat was a great source of carbohydrates. It is unbelievable what some doctors think about nutrition and exercise for weight loss. But the truth is, they have never had a nutrition or weight loss course in the medical training, so they are no further ahead than most regular folks when it comes to giving weight loss advice.
You are better off to listen to the Turbulence Training program, and to all of the research that I have discovered showing you that both weight training and interval training are the best ways to achieve fast fat loss. You need to do weight training to build muscle, not only to boost your metabolism, but also to protect your health in old age. A lack of strength and muscle is a big reason people fall when they are seniors. In addition, if you are weak, you won't be able to do things on your own.
But more importantly, in the short term, resistance training is a great way to burn calories and fat. You can gain muscle and lose fat at the same time simply by doing weight training, as a study from Purdue University showed in 2007. In this study, they found that both men and women OVER the age of 60 were able to gain four pounds of lean mass and lose four pounds of fat in a 12-week resistance training study.
When you do resistance training, you put a stress on the muscle, and your body adapts by strengthening the muscle and making it more powerful. You get strong or fitter because your body adapts and adapts to the point where the next time if you put that same stress on the body that it wouldn't be as hard on the body.
The best exercises to do are called multi-muscle, multi-joint exercises that some experts call, "compound exercises". These include squats, lunges, rows, pushing exercises, and pulling exercises.
In Turbulence Training, almost every exercise is a multi-muscle exercise, including the ab exercises like mountain climbers, pull-ups with knee ups, stability ball jackknives, and even the plank exercise.
In a sample fat burning Turbulence Training weight training workout, you'd start with bodyweight exercises in a circuit to prepare your muscles for the harder exercises to come. For example, we'd start with Prisoner Squats, Pushups, and Stability Ball Leg Curls.
Then we move on to non-competing supersets. You can do as little as 1-2 supersets in a workout and get a lot of results. For example, a dumbbell split squat paired with a dumbbell chest press works almost the entire body. Follow that up with dumbbell rows and mountain climbers and you've also worked your abs and back muscles. What a simple, yet effective weight training workout for fat loss.
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