Lose Abdominal Fat By Following This

As people get older, this one of their most common worries . Today I am going to talk about the concepts that as you age, your muscle mass declines and your metabolism slows down. As a result, it is more difficult for your body to burn calories. This means that it becomes easier to hold onto calories and gain weight, thus making losing abdominal fat a tougher task .

After the age of about 30, physiology tells us that your maximal aerobic capacity beings to decrease by about 1% per year. Muscle mass works the same way . You lose about 1% per year of muscle mass throughout the rest of your life.

You cannot truly prevent this, but you can delay the decline in muscle mass . The way to do that is – strength training! The earlier you start strength training the better. If you are 5 years old, obviously, you don’t need to do it, but as soon as you hid mid-late pubescence, that is when you want to start, especially if you are a woman. In my experience, women have a fear of lifting weights because they think they are going to get bulky. It is really important that women lift weights and challenge their muscles because it helps to prevent osteoporosis, and the earlier women start to engage in some sort of resistance training, the better off their bone health is going to be later in life.

Burning fat is the second component we need to look at now only right now but for years to come as well . It is important to strength train your muscles so that you can increase your metabolic rate. I’ve said it before and I’ll say it again: your basal metabolic rate is heavily dependant on your lean muscle mass. The more lean mass you have the higher your metabolic rate will be which means that you are going to burn more calories throughout the day, at rest, while you are sleeping, etc. The two are related. As you start to lose muscle mass, your metabolic rate slows down .

Here is the difficult thing: if you continue to eat the same way you ate when you were younger, you will have more calories coming in than you are expending. If is important that you adjust your caloric ingestion to either maintain or lose weight if need be. A lot of athletes maintain their caloric consumption when they stop their grueling training schedules and run into a tough time when they gain weight .

You need to resistance train to build muscle mass so that you can keep your muscle mass high for as long as possible and keep your metabolism up too. You also want to reduce your caloric consumption as you age because the less muscle you have, the less need you will have for calories and energy. You’ve got to look at both sides of the equation. So, that is why it is tougher to burn fat as you get older .

This information is not to be used as an excuse! I know plenty of people who are in their 50s, 60s, and 70s who are in great shape and are lean. And I know you can do it as well. Physiology is physiology but you can overcome it if you put in the work and dedication. That is why I am here to show you and motivate you.

Free Total Body Fitness Formula

Once you have your gym equipment sorted and your objectives set, then you need quality material with great info that will well and truly set you up for success in your fitness, strength and weight loss goals!

As a thank-you for supporting and visiting BestFitnessChoices.com and through my partnership with Sean Nalewanyj, I am pumped to offer you his Total Body Fitness Formula TOTALLY FREE!

As you can see, there is a heap of information across all areas covering weight training, body transformation secrets, muscle mass, meal plans, recipes and even a body transformation tracker software program that allows you to plot, track and review your whole fitness journey!

To get all this info and more, simply fill out your name and email below and we’ll send it straight to you!

Yours in health and fitness,

Cameron Abel

What is The Athlean-X Fitness Program?

Athlean-X is yet one more program that’s out on the market to help you lose weight, gain muscle, and burn fat. The question is, will it work the same way other programs do? That’s what everyone wants to know, so we went on a mission to find out from real people what they thought when they tried the system. Famous celebrity trainer Jeff Cavaliere created this program. It has similarities with the P90X system that has become hugely popular for its results. Let’s dive in and see what we are looking at here.

The good news is that while those celebrities and professional athletes paid Jeff Cavaliere thousands upon thousands of dollars for his knowledge, you can get it for much less. You’ll be able to gain access to the same ideas, recommendations and suggestions that these clients are getting, albeit none of the personal attention from a trainer. You only must discipline yourself the way he would discipline his wealthy clients. You can immediately start the 90-day program that comes with Athlean-X, which includes an eating plan and workout strategies. The program also includes a schedule of the daily workout routines you need to do and instructions on how to do them.

Here’s how the Athlean-X is stacking up against the P90X. For $139, you get the P90X program that includes DVDs of 60 to 90 minutes of workout each day that you will follow for 90 days. The Athlean-X is also a 90-day program that comes in an e-book that guides you through 20 to 30 minutes of workout per day, 3 to 5 days a week, for only $67. Can you see the difference? As you can clearly see, our program requires less daily time, less days per week, less equipment, and is less expensive. A gym membership is not necessary for you to be able to stay on the program. The Athlean-X was created by Jeff Cavaliere as a universal fitness program. It can work for you as long as you are determined to succeed.

Training under Jeff Cavaliere can cost you an arm and a leg, but with the Athlean-X you have the rare opportunity to work out in similar fashion but for less money with each and every exercise routine outlined for you. If you want to get in shape, take it one step at a time; what’s more important than speed is your level of commitment and accountability. Be disciplined, and this program can absolutely work for you. If you are looking to feel and look like you never have before, give this program a try and see how incredible you will feel and look!

Toning Exercises For Women

G’day Ladies! Today I have a special post just for you!

Although Turbulence Training is an amazing interval training workout program, a common complaint from women is that it is just a little bit too hard and the weight training aspect of it is a bit much! But from now on, that doesn’t mean that you will not be able to get any use out of BestFitnessChoices.com!

Interval training workouts combined with resistance training is still the best way to burn fat and sculpt lean, elegant muscles and realizing this, the creator of Turbulence Training has created a female version. I wouldn’t say it is a soft version of TT but more-so a version that is appreciated and enjoyed more by women while still offering up great and effective workouts. This is how it came to be…

Back in 2004 Craig created a program called “Booty for Life” for a personal client. And while that program was awesome, he spent an entire week last month improving the workouts AND adding a brand new 4-week fat burning, butt-firming phase to the program…

…and he renamed it, “Booty for Wife (& all the single ladies!)”.

Why did he rename and redo the program?

Well, the original name was bit of a joke, and it was a little too close to “Body for Life”, and Craig didn’t want anyone (i.e. Bill Phillips) to get upset when his Booty program got really popular. So he made a simple little name change…now he just has to hope that Beyonce doesn’t sue him!

But seriously, and more importantly, Craig updated the original program and added 3 new workouts & some booty-building exercises to the plan, including:

- Lateral lunges

- 1-leg bodyweight deadlifts

- dumbbell lunges

- kettlebell swings

- dumbbell deep step-ups

- 1-leg bodyweight bench squats

Those go with all of the other booty exercises in the program, including split squats, 1-leg hip extensions, regular step-ups, and reverse lunges.

And Craig subbed in more bodyweight exercises so you don’t need to use dumbbells as much for the rest of the workouts. Some of the new exercises you’ll get are:

- Stability Ball Cross-Body Mountain Climber (great for abs/obliques)

- Close-Grip 3/4 Rep Pushups (awesome for sculpting your triceps)

- Stability Ball Pike (for hard-core abs)

Plus, you’ll get SIX different fat burning interval training programs, and interval training has been shown to reduce thigh fat in research studies.

Whew. There’s a lot in there for you, and to celebrate the re-release of Booty for Wife, I’ve asked Craig to put together an amazing special offer just for you.

You’ll get all of these for free…

1) The TT Booty for Wife (& all the single ladies) 12-Week Program

2) The TT Female Bodysculpting 4-Week Workout

3) 30-Days in the TT Member’s Website & Forum

4) The TT for Hot Chicks 4-Week Workout

5) The NEW “TT Bodyweight Cardio 3″ Workout

…when you get your half-price copy of the Turbulence Training for Fat Loss Program for only $19.95.

(That’s $10 less than if you were to buy Booty for Wife on its own!)

So you could get Booty for Wife for $29.95 or you could get Booty for Wife plus Turbulence Training plus all of those other bonuses all for only $19.95.

I think that’s an easy choice, don’t you?

Click here to get this amazing special offer today:

=> Turbulence Training “Booty For Wife Program!”

Plenty of time to sculpt that booty before you hit the beach on your next holiday.

By the way, just listen to this incredible feedback on the program:

“I just finished section 2 of the Booty for Wife series. I feel strong and super fit and I’ve gotten so many compliments lately that I know it has to be the program! I start the 3rd section tomorrow and it looks tough and I can’t wait. I know that in 4 weeks I’m going to be amazed at myself. And, I am so looking forward to doing the chin ups. I hoping I can do at least one to start and by 4 weeks I want to be doing 5 or more. This is a really great 3 month program and if you haven’t tried it you really should.”

- Debbie D., TT Member

Why A Cardio Workout Routine Is So Good For You

Dependant upon each of our backgrounds, you have an alternative portrayal for fitness. For someone who has hardly ever trained before, exercise is going to be engaging in a routine of strolling along with possibly doing a bit of resistance training. With regard to an athlete, fitness will mean achieving maximum performance for a set competition to both triumph or even overcome a personal best. Nevertheless, in spite of these types of definitions appearing so distinctive, the actual physical aspect of carrying out an exercise routine is comparable. To improve your current fitness level it is important to improve your cardio health and also muscular strength, energy and overall flexibility. Getting the blend right changes the body composition and improve your wellbeing.

Cardio fitness

The obvious way to enhance your cardiovascular health and fitness is as simple as accomplishing interval training. Interval training is actually when you work at a particular level for a set time period, raising the intensity for a brief burst and then repeat it. An illustration is if you go walking or maybe jog slowly and gradually for a certain length of time and subsequently follow this by then boosting the rate or perhaps including an incline for a further stretch of time and then switching between both the extremes. To further improve, you have to accomplish no less than 3 workout sessions of up to thirty minutes of cardio a week at a medium intensity. The most effective bits of cardiovascular fitness apparatus is the cross trainer. Cross trainers happen to be suitable for all age groups and capabilities and are in fitness centers through the nation. Having said that, when you’d rather exercise in your own home you’ll be able to now invest in quality cross trainers that are well suited for everyday use. It’s a great kind of workout because it is definitely low impact and also puts absolutely no tension on your leg or ankle joints as the feet never lift off the foot paddle. It’s also possible to exercise your torso and arms and also fix a variety of resistance ranges in order to challenge your body.

Does Your Rep Speed Really Matter

It’s time to change up your workout program and challenge your body… doing negatives is a great option for amazing results. It’s important to change up your weight training program regularly to make sure you continue to keep get results, so if you’ve been lifting weight the same old way for quite a while, here is an idea for your new workout.

Whenever you lift weights, there are three distinct parts of the movement… you have the lifting phase (concentric), the lowering phase (eccentric) and the in-between/holding phase (isometric). You might think that the lifting part is the most important but when it comes to getting toning results, it appears that the lowering phase is actually the most influential.

Most women get the weight up to where it needs to go and then without thought, lower it back down quickly. Believe it or not you could be really holding back results. By paying closer attention to the rate that you lower the weight down you can have a much more efficient workout by fatiguing your muscles better and you will see results faster!

Research shows that slowly lowering the weight will yield better muscle building and muscle toning results from your workout plan.

What is the best way to slow your reps?

The first thing you’re going to have to do is choose a lighter weight. If you can normally bench 60 lbs for 10 reps, cut that by 20% and go with 48 lbs instead. . I assure you, you will not finish your set using the weight range you normally use. Now it’s time for a rep… lift in the contraction phase like you always do, but in the lowering part let it take around 5-7 seconds to bring it down to start. The longer you spend on the eccentric part, the harder you will find out it is. Do as many reps as possible.

Aside from seeing amazing results with your lean muscle, you also will increase your metabolism to burn more body fat.

At the end of your exercise routine, grab a great heavy dose of easy to digest protein to help those muscles recover and tone up so you get even faster results. Snacks like: whey protein, milk, cottage cheese, grilled chicken breast and turkey are great idea.

Easy Exercise Substitutions

Hi Guys and Gals,

Although there are some great programs available out there like Turbulence Training etc that are specifically geared to be done at home and not the gym, not everyone has all the equipment listed in the workouts. You may not have a movable bench, a stability ball or even a barbell and so there may be several exercises within your workout that you are unable to do.

Some people feel that if they can’t do it all then then they may as well not do any of it! Others just skip that exercise and miss out on a valuable part of the workout. With this in mind, below is an article I received directly from Craig Ballantyne (creator of TT) that details several exercises and some great substitutions you can do if you don’t have the right equipment or maybe you just can’t do that particular exercise.

Enjoy!

Cameron

The Best Exercise Substitutions for Your Workout

By Craig Ballantyne, CSCS, MS

Author, Turbulence Training

The truth is that sometimes you just won’t have the equipment, space, or strength to do some exercises in Turbulence Training.

Fortunately, there’s GREAT news about that, which I realized last week while writing up a new exercise column for Men’s Health magazine.

And the GREAT news is this:

Almost every single TT exercise can be substituted by an equally amazing exercise from my repertoire.

So let’s go through a huge list of exercise substitutions. This will be perfect for you to print out and keep with your TT program or in your workout area.

Exercise Substitutions

1) To replace Squats, you can do:

1-leg hip extensions

Step-ups

Deep Step-ups

Split squats

Reverse lunges

Forward lunges

Bulgarian split squats (with back foot elevated on a bench) Reaching lunges 1-leg deadlifts 1-leg squats (use bands or straps for assistance if necessary) 1-leg squats standing on a bench

By the way, if you are using dumbbells for squats or lunges and you find that the weights are too heavy to hold, you can switch to a barbell if you have access to it.

The only reason you don’t see barbell exercises in the TT programs are because most TT readers exercise at home with dumbbells.

2) To replace Deadlifts:

The only “direct replacement” is dumbbell squats.

Otherwise, just replace deadlifts with a superset pairing of any lower body exercise paired with a row.

For example:

Barbell lunge supersetted with a DB row

Stability Ball Leg Curl supersetted with Inverted Row

3) If you have sore knees and need to replace lunges:

First, see a doctor and have them diagnose the problem. Second, see a therapist and have them treat the issue. Third, see a trainer and have them assess where you need to work on flexibility and how you can include some “knee-friendly” exercises in your workout program.

These exercises include:

Lying Hip Extensions (also known as Lying Hip Bridges) 1-leg Hip Extensions Lying Hip Extensions with your feet on the ball Stability Ball Leg Curls

4) To replace Bench Presses or Dumbbell Chest Presses (of any kind),

you can do one of these:

Pushups

Close-grip pushups

Decline pushup

Elevated pushups

Off-set pushups

Pushups with your feet on the ball

Pushups with your hands on the ball

Pushups with your feet on the ball and hands on the bench Suspended strap pushups Spiderman pushups Spiderman climb pushups Pike pushups Dips Decline close-grip spiderman pushups

By the way, if you have dumbbells but no bench, you can replace flat dumbbell bench presses by lying on the floor. And you can replace incline dumbbell presses with standing 1-arm dumbbell shoulder presses.

5) To replace any kind of row, here are alternatives:

Dumbbell rows

Dumbbell rows with elbows out

Dumbbell chest supported rows

Barbell rows

Inverted rows

Underhand grip rows

Seated cable rows

Renegade Rows (with flat dumbbells or kettlebells) Dumbbell rear deltoid raises Rows with TRX or blast straps Chin-ups (these are done with an underhand grip) Eccentric chin-ups Sternum chin-ups V-grip chin-ups Pull-ups (these are done with an overhand grip) Eccentric pull-ups Sternum pull-ups

And in place of pull-ups or chin-ups, you can do:

Dumbbell rows

Dumbbell pullovers

Underhand grip pulldowns (kneeling) – replaces chin-ups Overhand grip pulldowns (kneeling) – replace pull-ups Assisted chinups/pull-ups using machine

However, if you have absolutely no equipment (i.e. no dumbbells, no barbell, no cables, no straps, and no bar) then unfortunately there is no way to train your upper back. The best you can do is to add a lot of prisoner squats, prisoner lunges, stick-ups, and WYT’s to your bodyweight program.

6) To replace dips, you can do:

Any version of close-grip pushups

Dumbbell floor presses

Dumbbell close-grip presses

Close-grip bench press

7) To replace dumbbell split squats, you can do:

1-leg lying hip extensions

Bulgarian split squats (use higher reps or the 1 & 1/4 rep method) Split squats with your front foot elevated 4-6 inches 1-leg deadlifts 1-leg squats (holding straps or cables for assistance) 1-leg squats standing on the bench Step-ups Deep step-ups Reaching lunges

(NOTE: For many exercises, including pushing and pulling too, you can play around with the 1&1/2 rep style – lowering to the bottom position, coming halfway back up, and then lowering again, and then coming all the way back up.)

Please forward this list to your friends or print them a copy.

To your success,

Craig Ballantyne, CSCS, MS

Glucose Metabolism Tips

Glucose metabolism occurs in two distinct processes, one that requires air or oxygen presence, and the other that happens without air. The aerobic process, or the one that requires oxygen, generates more energy for the body, while in the absence of oxygen the energy production is pretty moderate. In order to understand glucose metabolism without having to explain it in scientific and hard to grasp concepts, we ought to emphasize the fact that this glucose is the fuel that powers all the body functions.

When sugar gets into the blood, the pancreas is stimulated to secret or produce insulin, a hormone that is necessary for glucose processing. Glucose is then transported into the cells by some special molecules, while other cellular structures are meant to receive the substances. Muscles are the tissues that consume most of the body energy and therefore, the glucose reserve has to be enriched periodically, which actually happens with meals.

The main issue with glucose is that food intake often provides more energy than the body needs. If you are sedentary and you consume to little energy in physical activities, then, the unused glucose will turn into fat deposits. And here one cannot blame a deficient glucose metabolism since the problem usually lies in over-eating. People who manage to correct their eating habits, will be able to lose weight without too much effort and will enjoy a better health condition.

Besides overeating, we should also emphasize the risk of under-eating or malnutrition. The glucose metabolism suffers dramatic changes when dieting is misunderstood and people eat too small food portions or don’t eat at all, for the sole purpose of weight loss. Very complex nutrients are necessary for optimal body functions, and all the substances that power the body system are interrelated in the performance of the various anatomical processes. Moderation in the eating habits and leading a balanced lifestyle will prevent the health problems related to glucose metabolism.

There are some health problems that interfere with the glucose metabolism, and one of them is diabetes, with its two forms, insulin and non-insulin dependent. Special medical advice and assistance are required for such cases, with the mention that medication will also be necessary to keep glucose metabolism under control. Women could also experience changes in the glucose metabolism during pregnancy because the energy consume is a lot higher to correspond to the baby’s needs. With a little care and proper medical assistance, you should be able to maintain a good health.

How to Speed up Your Metabolism? Ebooks Resell Resell Rights Ebooks Metoblika#@34

How To Build and Maintain A Healthy Diet

To sincerely eat a healthy balanced diet, there are several key components that should be followed .

These include a diet that is rich in natural fresh foods,raw foods, seasonal foods, nutritious foods, clean foods, and variety and rotation.

Let’s research each one in more detail.

Fresh Natural Foods

The closer your food choices are to their origins, the better. Foods from the gardens and orchards of local farmers have more energy, vigor, and nutrients .

It is important to eat closer to the earth considering the absolute nonsense that the food industry has provided on the shelves of our grocery stores. There is no room in our bodies for packaged and processed foods .

Unfortunately we’ve seen our health take a turn for the worse with these foods over the past 50 years .

Seasonal Foods

This is a little tougher to take up for many people but if you can eat seasonally according to where you live, your body will thank you.

Sometimes, eating foods from where we were born are best suited to eat and more easier to digest .

Eating seasonally also means that you protect the environment by encouraging the consumption of local foods, instead of foods which traveled 1000s of miles across the world.

In general, at least for most northern hemisphere countries, springtime is the time of flourishing and rejuvenation with the arrival of fresh and fruits and vegetables as the weather warms.

In the colder months of the fall and winter , root vegetables take a more pronounced role as our bodies look for richer and more warming foods to keep our energy up and bodies warm.

Nutritious Foods

Eating a nutritious diet primarily means that you are acquiring all the vitamins, minerals, macro-nutrients, and phytonutrients that your body needs to thrive .

Again, the fresher the foods are the, the more nutrient-dense they will be . Storing, processing, packaging, and altering foods will inevitably reduce their nutrient quality.

Clean Foods

This is a big one. This basically means steering clear of chemical, genetically engineered refined foods .

Thus, clean foods are whole foods that are mainly organic.

Foods that are laden with pesticides and other chemicals can leave a pronounced impact on your health. Maybe not at first, but with years of toxic accumulation in the body, these chemicals, which reside in the fat and nervous tissue, can lead to all sorts of degenerative conditions.

Variety and Rotation

In order to ensure that you receive a wide spectrum of nutrients it is important to eat a wide variety of foods . Eating the same foods day in and day out will give you some nutrition (assuming they’re good to begin with) but they won’t expose you to thousands of other helpful phytonutrients that our plant-based foods have to offer.

Furthermore, acquiring variety and rotation in your diet reduces the potential to become allergic or sensitive to a particular food, which comes about from repeatedly stimulating your body’s immune system with same nutritional biochemistry.

If we eat the same consistently, our bodies can build up antibodies against the protein molecules in the given food. This can occur even with the healthiest foods.

Thus, it is helpful to rotate your diet so that you try to avoid eating the same foods on consecutive days. Even a 4 day rotation is endorsed by some.

So I hope that this article helps you with some of the nutrition fundamentals that if you get right, will go so far in helping you achieve your fitness and weight loss goals.

There are times however when you do need a bit more specific help and that is where the Turbulence Training Simple Nutrition System can really help you get the job done!

Click the picture below for more info on this awesome nutritional program complete with 7 day detox program!

Some Tough Love You Need To Hear!

OK well here it is ladies and gentlemen!

There are reasons why you have found my site. For some, you are seasoned athletes or at least intermediate and are looking for quality training methods to take your fitness to the next level.

There are others of us out there, myself included at one stage, that are struggling with our fitness and more importantly our weight! We are looking for every available advantage, training method, nutrition tip and exercise program that can hopefully once and for all break the cycle of yo yo dieting, weight loss and improved fitness. There are a small minority out there who may have found BestFitnessChoices.com in the hope of the latest infomercial gimmick or drug supplement. I am sorry but you will not find that here!

The truth is people, that most of us out there know exactly what it is we have to do and what exactly in our behaviour that we need to change in order for us to achieve our goals. The problem is that we are not holding our self accountable enough for our own results and are not making it clear what it is we want to achieve and why.

We over eat

We do not exercise enough or even at all

We eat out of boredom or to feed emotions

We have not made it clear enough to our own subconscious why we want to achieve fitness and weight loss

And the list goes on…

Here is my Tough Love for you!

YOU are most likely the one to blame for the situation you find yourself in. YOU are not holding yourself accountable for your results. YOU are trading your exercise for TV or “bitchin’” out when it gets hard. And YOU are the one reaching for those chips, that candy bar or that Iced Coffee!

This may be hard to hear (even for me as I write this as I have failings just like everyone else!) but sometimes we just need a swift kick up the butt to change our current thinking.

However there is a positive to this rant

Like I said, we sometimes need a little helping hand to keep us on track. Many people do not realise the power of goal setting, leverage and also the extreme edge a “Commitment to yourself” can give you. Below I have a link for you to a fully customizable goal setting sheet as well as some golden rules to help you stick by your program. Many people do not know how to write goals or give themselves some leverage and this simple document makes it easy for you. Just change the areas highlighted in yellow to personalise them and then either leave the rest as it is, delete bits which are not applicable to you as well as add your own personal goals or reasons why.

Then print them out and stick them on your fridge, every mirror in your house, the cupboards and pretty much anywhere you will see them and refocus on what you are trying to achieve. It really is a powerful tool – please use it and if you have some success with it, I would love you to drop a comment back here!

Here is the link for your totally FREE, fully customizable Tough Love Sheet!

Go out there and get healthy!

Best of luck with your efforts,

Cameron – BestFitnessChoices.com

PS: I also totally recommend signing up for my email mini course on the right especially if you are just starting out on a new fitness or weight loss program. It covers many FAQ and can really set you up for success if you go right through the course and follow the actions described.

Your Diet Is Important – Dont Sabotage Your Efforts

Hi Readers,

As I have said before, it does not matter how good or hard your workouts are – if your diet and nutrition is crap then guess what? So will be your results! The sad thing about nutrition is that at basic levels, we all really know what is good and bad for us but we make bad food choices. That being said, here is a reminder on what types of food is beneficial for you and the difference it can make in your fitness and weight loss results.

Enjoy, Cameron

We all know by now that all foods are not created equally. The best of food sources is fruits and vegetables free from toxins, by products and other negatives like saturated fats, high sodium, and nitrates. Years of research has repeatedly shown that grains, fruits and vegetables are the body’s preferred food sources for optimum performance. They are full of nutrients that the body needs to heal itself and operate properly and will give you the most bang for your buck when it comes to essential nutrients.
Reasons to increase your intake of fruits and vegetables include, helping to supply our bodies with much needed energy, improving immunity to diseases, and overall mind health. Read on to find out how to take advantage of a great diet.

Much like a car, your body is built for performance therefore proper maintenance, fuel, and care is needed. Makes sense? Then why is it that increases in obesity and other diet related illnesses still exist in abundance. We just are not taking care to what it is that we are putting in our bodies and expecting results that are simply unrealistic.

We need to be champions and caregivers to our bodies and perform the fundamentals of overall body care by committing to better diets for overall better health. Our choices in nutrition and level of activity are partially a learned behavior. We can learn to eat a variety of foods from all of the food groups to help maintain weight, increase cardiovascular fitness, and increase energy levels naturally.

Lowering blood cholesterol can be accomplished by increasing your intake of whole grain foods; fish can decrease the risk of death from coronary artery disease. The benefits of a healthy well balanced diet are endless and should be taken very seriously for optimum health.

Base your food choices on these patterns:
•   Lean meats and poultry without skin and added saturated and trans fats
•   Low fat dairy products
•   Low dietary cholesterol
•   Cut back on added sugars
•   Use little or no salt
•   Drink in moderation
•   And take care when eating out

Naturally these will be altered if you have any abnormal circumstances (for example, if you are very thin and you work out a lot, then you can ignore many of the rules related to fat and cholesterol, since your body can actually use them).

A healthy diet and life style will provide you with all of the energy, stamina, and endurance to met and exceed the challenges of everyday life. All you really need is provided by nature and at the top of the food pyramid in whole grains fruits and vegetables. So if you are trying to stay in shape, get in shape, maintain good shape or the like remember to handle your body like you handle the care of your automobile. Choose the right fuel to keep your engine running for a long time. Don’t shortchange yourself or your life by fueling your body with damaging food sources and other activities that will diminish your chances for a long healthy happy life.

These principles hold true for anyone in the world. Seniors will reap many benefits from healthy lifestyles, as will young people. Sometimes it can be hard to be sure what the best intake for your body is, but if you start experimenting with different diets you will surely be able to adjust the different levels to their ideal amounts. You can also consult the advice of a dietician or a doctor, or simply find a calculator on the internet that will tell you what kind of food you need to be eating. Once you have found something that works for you, stick with it for the rest of your life. You will be glad that you did.

Oatmeal For Weight Loss

Oatmeal is rich in fiber which helps nourish your body while simultaneously making you feel full for an important period.This impedes you from feeling the need to eat more often or in larger quantities. Consequently you finish up eating a lot less and losing weight.

Being a good source of fiber, oatmeal keeps you feeling full for a substantial time. As a result,you eat less and consecutively shed the pounds too. Besides, oatmeal contains negligible calories. A single bowl of oats contains only 2 grams of fat. Though oats do not provide critical calories, it is a storehouse of various nutrient elements.It contains iron, magnesium, manganese, thiamine and a number of other phytonutrients. So, though it provides you with all the nutrition,it doesn’t add to your calorie intake.This makes oatmeal good for weight reduction.

However, if you are using oatmeal as weight loss solution, it’s vital to ensure that you make use of only that oatmeal that do not come in any flavor or one which is not sweetened. This is so because is confirmed to contain sugar most likely making you gain weight. It is advisable to go in for steel cut oats or the rolled oats. This is as they make use of more calories while getting digested in the body. It’s also for that reason that they are preferable over the oatmeal that comes in the ready to eat variety.

Looking for guaranteed weight loss methods? Try using Dietrine carb blockers.

You want to cook oatmeal in an entirely healthy fashion to make the most of its weight reduction benefits. Always cook oats in skimmed milk. If you are bored of the same taste then sprinkling cinnamon powder will enhance the flavor considerably.If you do not want to eat oatmeal as a hot cereal, you may even cook it along with vegetables to make a low fat recipe.

There are no uncertainties about the job oatmeal can play in helping you shed the pounds. But,this does not mean that you can depend on oatmeal alone to battle obesity. You need something more together with eating oatmeal to achieve weight reduction.

Weight loss pills can offer you the ‘extra’ push you need to lose additional weight. But, you need to be privy to the diet pill you select.Dietrine Carb Blocker comes across as one of the best options in weight loss pills.It helps you lose weight and that too without causing any problems.Besides, it is also easy to use. You can refer to the Dietrine product report to know more about this product.

Eating oats together with using an effective weight loss supplement like Dietrine Carb Tablet will help you get rid of additional poundage far faster.Go ahead and eat oats for weight reduction but confirm that you do so as a weight reduction program and not as a complete solution to lose weight.

Pull Ups or Chin Ups – What Should You Focus On?

For simplicity and effectiveness, the pull up and chin up are both quite common exercises utilized throughout the globe.You can do each of these exercises any time, with simple, basic equipment, because all you need to do these exercises is a sturdy Pullup Bar, you can essentially do them anywhere you have access to this piece of equipment. What’s the difference in reviewing these two exercises and which is the best one for you?

Both of these exercises entail clutching a Pullup Bar and pulling your weight upward until your chin is over the overhead bar. The difference is mainly in the direction you grip the bar. A Pull Up is accomplished with an overhand grip with your hands are at shoulder width or further apart. For chin ups, your hands are in the opposite position, in an underhand grip, with your palms facing inwards.

Use different hand positioning and grips to direct your exercise to the muscles in various angles, but overall, this is the common way these methods are accomplished.

This brings about two important differences:

1. The Pull Up works mainly the upper back muscles with the shoulders and biceps as supporting muscles. The Chin Up places a greater strain on the biceps and less on the back muscles.

2. Chin ups are physically simpler to accomplish, since your biceps will be doing much of the work, taking the tension off of your back. This makes it easier for you to do more reps.

I recommend doing either of these exercises before any focused bicep exercises as you require the biceps to be as strong as possible when you’re going through these exercises to help you do more reps.

Which of these two exercises should you do? Which one is better?

Neither of these workouts is greater than the other. It essentially has to do with your physical fitness level.Pull Ups are fairly difficult to do, mainly for beginners, so you may decide to develop your strength gradually with chin ups. Many people who are in good shape choose pull ups as they’re the more challenging exercise, building more strength and targeting the muscles more precisely. If you want to work your biceps a bit more, then Chin Ups are better; if you’re focusing on your back, then Pull Ups are the choice to make.

Still, one of the keys to continuing fitness progress is modification, so you want to mix it up a bit, doing both Pull Ups and Chin Ups periodically, occasionally even on the same workout. Both of these are difficult and widely valuable back exercises. They will help you improve strength and build muscle tissue fast.

How To Eat Lots Of Carbs To Lose Fat

Guys and Gals,

I have something pretty new and exciting for you today!

If you have browsed around my BestFitnessChoices.com for a little bit you will see I am a huge fan and supporter of Craig Ballantyne and his Turbulence Training programs. It is by far the best use of interval training workouts utilizing methods and workouts that are fun yet brilliantly effective and there is such variety that you will never be bored no matter what level you are at.

Craig’s fitness programs are simply awesome for fat loss and building muscle and now he has ventured into the nutrition market.

Craig hates unnecessary supplements and vitamins and don’t even get him started on performance enhancing drugs so you can be sure that his new Simple Nutrition System is a natural and healthy plan, free from gimmicks and crazy fad diet principles. Read on to hear what he has to say about his new launch!

Train Hard – Expect Success

Cameron Abel

If you’re sick & tired of confusing carb-restriction diet programs that leave you starving and stuck with stubborn belly fat, then I have great news for you.

Get ready for Craig Ballantyne’s Simple Nutrition System that guarantees you’ll be able to eat a lot of carbs and still lose fat.

Plus, you’ll get over 31 blender drink, smoothie, and post-workout shake recipes to help you add the fuel to your metabolism fire.

This program is not…

- “low carb”

- confusing or complex

- restrictive (you’ll actually be full & satisfied!)

Listen, it’s not your fault that you’re confused about this whole fat loss diet thing…the so-called experts are making big bucks with their special shakes and diet pills and protein bars that they sell to you.

But Craig Ballantyne doesn’t have any supplements to sell you, or any hidden agenda. Instead, he’s dedicated to helping you simplify your nutrition program so that it is easy (and delicious) to follow for fat loss.

Heck, he stays at 9-10% fat all year round while eating tons of carbs and loving every meal he eats – rather than following a diet plan that is so restrictive it causes binges.

So not only will you get proven fat loss advice (his recommendations are backed by clinical scientific research) but this program will also take the stress out of eating.

It’s so simple…even his puppy dog uses the plan to get his six pack abs (and yes, a vet even told Craig that his dog has six pack abs). Funny, huh?

So get ready to discover…

- The Simple Nutrition Rules for fat loss

- The top 3 food myths that everyone gets wrong in their diet

- The 7-step detox diet plan (that doesn’t require zany detox diets)

- Craig’s grocery list and meal plan

- 43 blender drink, smoothie, and post-workout recipes

Click here to get the Simple Nutrition System & Fat Loss Recipes:

=> Simple Nutrition System + Fat Loss Recipes!

To your success,

Cameron Abel

PS – If you are sick and tired of confusing and complex diets, then you need to stop the insanity and switch to the Simple Nutrition for Fat Loss System. Your results are guaranteed by Craig’s 100% money back promise. And no matter what, you’ll get to keep the recipes!

=> Simple Nutrition System + Fat Loss Recipes!

Interval Training Workouts Using Stair Sprints

Today I would like to share with you a fantastic blog post by Tom Venuto, the founder of Burn The Fat Feed The Muscle!

As we are all learning, interval training is fast becoming one of the most effective and most recognized training methods used to improve cardiovascular fitness and of course, lose weight and fat!

The problem with this is that there are so many versions and methods of interval training and this in itself can cause confusion over what is the best type.

Overall, any sort of high intensity interval training that complies with the right principle of intervals is great. What we are talking about today however is a brilliant take on interval training that can be done outside in the sunshine, needs no equipment whatsoever, developing killer conditioning and giving you legs as ripped as a competitive sprinter! Welcome to the magic of Stair Sprints!

I will throw it over to Tom for his in-depth review of this awesomely effective training method!

Train Hard – Expect Results!

Cameron Abel – BestFitnessChoices.com

An Insanely Effective Way To Do Interval Cardio – By Tom Venuto

I’m not sure if there is a single best way to do intervals because there are so many choices and everyone is different in their goals, interests and personal preferences, so “best” is a relative thing. But let me give you one of my personal favorites that is breathtakingly effective:

Stair sprinting!

Your typical interval workout in the gym might be on a stationary cycle, treadmill or stairclimber with short 30-60 second bursts of high speed and/or resistance, followed by a 60-120 second period of low intensity recovery. That’s usually a 1:1 or 1:2 work to recovery interval. You then rinse and repeat for the desired number of intervals, usually between 6 and 12.

I sometimes have access to a great set of university stadium steps with a straight shot right up – 52 steps.

Sprinting it takes about 10 seconds or so, walking down about 30 seconds. Those are short intervals with a 1:3 work to recovery interval ratio. That wasn’t by design, it just happens to be how long it takes to run up and walk down that particular flight of stairs, but co-incidentally, that fits within common recommendations for short sprint-style intervals.

I make sure I’m warmed up first, I usually start with a couple flights up at a slow jog then a run, before sprinting, usually 10-12 rounds.

Even if you jog/run instead of sprint, (or pause briefly at the bottom of the stairs), when you do the math, you can figure that this usually doesn’t take more than 10-12 minutes.

Why do I like stadium step sprinting?

1. Stair sprinting is a time saver. Like other forms of interval training, it’s entirely possible to get as much if not more cardiovascular conditioning in 10-15 minutes than you’d get from a much longer session of slower cardio (depending on the intensity and effort levels).

2. Stair sprinting is engaging. Many people get bored doing long slow to medium intensity cardio sessions. This is a great way to break up the monotony of traditional cardio workouts. Even though it’s tough, it’s actually kind of fun.

3. Stair sprinting is incredible for leg development. As a bodybuilder, I like to look at all types of training not only in terms of conditioning, fat loss and health, but also whether they will add or detract from the physique. I find that brief but intense stair workouts are amazing for leg development – quads, hamstrings, glutes and even your calves. In fact, I started training on the stairs more than 20 years ago, and I always considered it as much if not more of a leg workout than anything else.

4. Stair sprinting can be done outside. If you have access to stadium steps, as opposed to just a stairwell, you can enjoy the sun and fresh air.

How to integrate stair running into your training program

If you’re an overachiever type, you might be tempted to do these sprint workouts in addition to your current strength training and cardio workload.

However, keep in mind that intensity and duration are inversely proportional. When you do high intensity cardio or all out sprints, you are condensing more work into less time. That means the best part is, you can do a brief but intense stair workout instead of one of your long cardio sessions rather than in addition to them.

Recommendation: Start with one session per week, then progress to two if you choose. You can do traditional cardio the other days of the week if you want or need additional calorie-burning. Lower intensity cardio in between weight training and interval workouts can also serve as active recovery.

Not everyone has access to a full flight of stadium steps, as you might find at a local University. Running flights of stairs in a high rise is another effective and no-cost way to train on stairs. Although you can’t truly sprint with twists and turns on each floor, you can jog/run.

No stairs? Hills will get the job done too and they may provide you with more flexibility in the length/duration of your intervals. I’ve found some big hills at just the right grade of incline that I can do 30-45 second runs up, with about 90-120 seconds walk down. Grassy hills are nice, when available, as they spare you some of the impact from running on the concrete.

Sprinting up stairs is not for everyone. If you have a history of health problems or orthopedic issues, check with your doctor before doing any kind of high intensity training and of course, don’t train through the pain of injury. If you are significantly overweight, it may be a challenge just to walk up stairs, let alone run up, not to mention it might create undue stress on your joints. But as you get lighter and fitter, it’s a challenge you might slowly work toward.

Be sure to build up gradually and adjust the workout based on your current health and fitness level. You could start with as few as 4-6 rounds and build up from there. You can also start with jogging up the stairs, then progress to running, then move to sprints. Be sure you are fully prepared and warmed up before attempting all out sprints as sprinting when unprepared is a notorious source of hamstring pulls.

Some coaches believe that running uphill is safer than sprinting flat surfaces. Writing for Staley Training.com, Coach Steven Morris says, “Another great reason to hill sprint: even an athlete with horrendous running form will be safe running hills. This is simply because the hill does NOT allow the athlete to over-stride nor does it allow them to reach top speed, both major factors in hamstring injuries.”

If you’re healthy and already fit, try this advanced interval workout and I think you’ll be pleasantly surprised with the results!

In upcoming blog posts, We’ll look at other forms of interval training and scrutinize some of the claims about cardiovascular conditioning versus fat loss that can be achieved with very brief but very intense cardio, plus how you might incorporate them into a comprehensive training and nutrition program for fat loss.

About Tom Venuto

Tom Venuto is a lifetime natural (steroid-free) bodybuilder, fitness writer and author of Burn The Fat, Feed The Muscle (e-book) and the national bestseller, The Body Fat Solution. Tom has appeared in The New York Times, Wall Street Journal, Huffington Post, Oprah Magazine and Men’s Fitness Magazine, as well as on dozens of radio shows including Sirius Satellite Radio, ESPN-1250 and WCBS. Tom is also the founder and CEO of the premier fat loss support community, the Burn The Fat Inner Circle

5 Tips For Female Weight Loss

Hey There Everyone. Ladies, this post is just for you!

I had an email sent to me by Tom Venuto talking about how many women get disheartened or disenchanted when despite strictly following great exercise programs and eating right, their weight loss is not a much as other women and also that of men. Watching these reality programs such as the Biggest Loser show the contestants losing great amounts of weight, week after week. We have to remember however that these are some pretty heavy people! Weight loss for them and also taking into account the extreme conditions of the show, is much different to the way we lose weight in the real world.

A biggy too in the women vs men in weight loss comparisons is the fact that most women are already smaller than the average male and also have a considerably lower total daily calorie requirement and expenditure than most men. What this means is that a 20% calorie reduction in the average male will amount to a much bigger calorie deficit than a 20% calorie reduction in the average female. It really sucks I know but hey, I can’t change everything!

Anyways, for the softer sex, here are some of Tom’s best tips to help you understand the reality of the situation and reassure you that any weight loss is great and means you are on the right track. Run your own race!

Best of luck with your efforts,

Cameron – BestFitnessChoices.com

#1 Set a goal that’s realistic relative to your gender, body size and weight. ONE POUND a week of fat loss is much more in line with a realistic goal for a small-framed female. Overweight people can lose it faster. Men can drop it faster.

#2: Weigh and measure all your food any time you feel you’re stuck at a plateau, just to be sure. When your calorie expenditure is on the low side, you don’t have much margin for error. One extra pastry, muffin or handful of cookies and ZAP, your little 20% calorie deficit is GONE!

#3: Remember that body fat and body weight are NOT the same thing.

Judge your progress on body composition. (I teach how to measure your body fat and lean body mass in the privacy of your own home in my burn the fat program at Burn The Fat.com)

#4: Keep a weekly progress chart for weight, body fat percentage, pounds of fat and pounds of lean body mass. Water weight and lean body mass gains can mask fat loss so it’s possible to make progress even though the scale isn’t moving. Pay special attention to the progress trend over time.

#5: Burn more calories from the time you already spend in the gym.

Suggestions: Make 2 or 3 of your long cardio sessions higher in intensity so you burn more calories in the same or less time.

Set up your weight training with big compound exercise and brief rest intervals so you burn more calories from strength training as well

Dropping only ONE pound per week (or less) may seem excruciatingly slow, but even if you get a HALF a pound a week fat loss, that’s still progress. Celebrate it. Keep that up over time, and you will reach your goal. Persistence pays.

Train hard and expect success!

Tom Venuto

Author of Burn the Fat, Feed the Muscle

Burn The Fat.com

Founder & CEO, Burn the Fat Inner Circle

PS. Many women wonder if the Burn the Fat, Feed the Muscle system will work for them, simply because it was designed by a male bodybuilder.

I always say, “Are you kidding me? This program was designed based on techniques not only for men, but also from the best female figure and fitness competitors in the world (have you seen what figure girls look like lately? Hottest bodies in the WORLD, in my opinion and NOTHING like bodybuilders – totally feminine).

Not only was Burn the Fat developed based on male AND female “physique athlete” methods, Burn the Fat is the only program that targets the 5 areas above:

* Goal setting is taught in DETAIL, including how to customize the goal

* The calorie math is explained in depth for men and women

* You learn how to measure body composition

* You learn how to track weekly results with a “feedback loop” system

* You learn how to apply cardio AND weight training to achieve

maximum caloric burn while developing the kind of muscle you want:

A little “tone” or actually adding some muscle right where you want it.

Learn more at Burn The Fat.com

Chest Fitness Strength Training Videos

The pectoralis major and the pectoralis minor are the two muscles that make up the chest. The larger of these two muscles is the pectoralis major and runs from the upper arm all the way through the clavicle and the sternum. Lying beneath the pectoralis major is a fine triangular shaped muscle called the pectoralis minor. Having a strong chest is vital especially when doing contact sports such as wrestling, football or rugby. It certainly does not hurt visually to have a nice chest as well

Below is a list of the most useful Chest Fitness Strength Training exercises that cover both muscles. On the page along with the video demonstration, is a description of what muscle or muscle groups is being targeted, a thorough explanation on how to do it and importantly, common mistakes to avoid.

These free videos are only just one part of the overall package Global Health & Fitness has to offer. If you like what you see and want more, take a look at this great deal where you can get a GH&F trial for only $1!

Enjoy!

Incline Bench Press (Db) Incline Flys

Decline Bench Press (Db) Decline Flys

Cable Flys Dips Dips (assisted)

Bench Press (Bb) Wide Grip Bench Press

Close Grip Bench Press Push Ups Bent Knee Push Ups

Decline Push Ups Incline Bench Press (Bb)

Dips With Weight Cable Cross Overs

Decline Bench Press (Bb) Bench Press (Db)

Flys

Here are the links to videos of the other 8 categories the body is broken up into with regards to muscle groups and how to train them.

Legs Back Shoulders & Trapezius

Triceps Biceps Forearms

Chest Abdominals Buttocks

So get started and click a category or stay on this page for Chest muscle training!

Some of the strength exercises are marked with the following notes after the exercise name, to indicate the type of equipment used:

(Bb): Exercises that are done with a barbell.
(Db): Exercises that are done with a dumbbell.
(Cable): Exercises that are done with a cable-pulley machine.

All the best with your efforts,

Cameron – BestFitnessChoices.com

Abdominals Fitness Strength Training Videos

Oh yeah! Abs or as some people say, the fitness Money Shot! Everyone wants the 6 pack abs and the washboard stomach. After you drop your overall body-fat percentage, you will start to see these bad boys! These exercises will help them stand out even more!

Your abdominals, more often shortened to just plain old abs, consist of several muscle groups, all located in the midsection, just below your chest to your pubic bone.

These include: rectus abdominis which is made up of upper, middle, and lower abs; transverse abdominis; and the obliques.

The upper, middle and lower abs start near the middle of your sternum and runs vertically to the lower part of the pelvis; they are responsible for flexing the vertebral column or helping you curl your trunk as you would when doing crunches or sitting up in bed.

The transverse abdominal muscles run horizontally and are the deepest muscular layer of the abs; they run around your body like a girdle and help compress and support internal organs.

The obliques are the muscles that make up your waist and consist of two smaller groups: the external obliques and the internal obliques. The external obliques are the muscles of the upper and outside part of your waistline; they start just under your chest, on your lower eight ribs, and are responsible for helping you twist and bend sideways. The internal obliques are located beneath the external obliques; they also helps you twist.

It is absolutely crucial to have strong abdominals for just about every movement we do and not just in the sporting world but also our common day-to-day activities. You may be surprised to know that most low-back pain is attributed to weak abdominals.

Below is a list of the most useful Abdominals Fitness Strength Training exercises that cover all groups. On the page along with the video demonstration, is a description of what muscle or muscle groups is being targeted, a thorough explanation on how to do it and importantly, common mistakes to avoid.

Enjoy!

Roman Chair Leg Lifts Hanging Leg Lifts

Hanging Leg Lifts Side To Side Crunches

Raised Leg Crunches Oblique Crunches

Seated Leg Lifts Cable Crunches

Here are the links to videos of the other 8 categories the body is broken up into with regards to muscle groups and how to train them.

Legs Back Shoulders & Trapezius

Triceps Biceps Forearms

Chest Abdominals Buttocks

So get started and click a category or stay on this page for Abdominals muscle training!

Some of the strength exercises are marked with the following notes after the exercise name, to indicate the type of equipment used:

(Bb): Exercises that are done with a barbell.
(Db): Exercises that are done with a dumbbell.
(Cable): Exercises that are done with a cable-pulley machine.

All the best with your efforts,

Cameron – BestFitnessChoices.com

Buttocks Fitness Strength Training Videos

The gluteus maximus, gluteus medius, and gluteus minimus are the three muscles that make up the buttocks, the biggest and most noticeable being the gluteus maximus! Your buttocks help with the abduction of the thigh as well as rotating and extending your leg behind you. If you are aiming to do any sort of explosive and powerful movements such as those done in football or basketball then you will need strong buttocks.

Below is a list of the most useful Buttocks Fitness Strength Training exercises that cover all three muscles. On the page along with the video demonstration, is a description of what muscle or muscle groups is being targeted, a thorough explanation on how to do it and importantly, common mistakes to avoid.

Enjoy!

Pelvic Lifts Bent Kick Crosses

Standing Kickbacks

Here are the links to videos of the other 8 categories the body is broken up into with regards to muscle groups and how to train them.

Legs Back Shoulders & Trapezius

Triceps Biceps Forearms

Chest Abdominals Buttocks

So get started and click a category or stay on this page for Buttocks muscle training!

Some of the strength exercises are marked with the following notes after the exercise name, to indicate the type of equipment used:

(Bb): Exercises that are done with a barbell.
(Db): Exercises that are done with a dumbbell.
(Cable): Exercises that are done with a cable-pulley machine.

All the best with your efforts,

Cameron – BestFitnessChoices.com

Forearms Fitness Strength Training Videos

Our forearms can be a part of our body often under rated and under developed.

The forearms are made up of three muscles (brachioradialis, flexors’, and extensors’) found between our wrist and elbow and control our gripping strength. They are essential in our fine motor skills such as playing the piano or drawing and painting yet they also help significantly in sports that perform activities like swinging clubs and bats of all kinds.

Below is a list of the most useful Forearms Fitness Strength Training exercises. On the page along with the video demonstration, is a description of what muscle or muscle groups is being targeted, a thorough explanation on how to do it and importantly, common mistakes to avoid.

Enjoy!

Wrist Curls (Db) Reverse Wrist Curls (Db)

Reverse Curls Wrist Curls (Bb)

Reverse Wrist Curls (Bb)

PS: Regarding wrist curls, I have referenced them slightly negatively in my Isolation Exercises article. I myself do not really like them however they can be effective in developing the forearms if done correctly and not under too much weight, See how they feel for you and make up your own mind.

Here are the links to videos of the other 8 categories the body is broken up into with regards to muscle groups and how to train them.

Legs Back Shoulders & Trapezius

Triceps Biceps Forearms

Chest Abdominals Buttocks

So get started and click a category or stay on this page for Forearms muscle training!

Some of the strength exercises are marked with the following notes after the exercise name, to indicate the type of equipment used:

(Bb): Exercises that are done with a barbell.
(Db): Exercises that are done with a dumbbell.
(Cable): Exercises that are done with a cable-pulley machine.
(Tb): The Home/Travel exercises that are done with Thera-band (R)

All the best with your efforts,

Cameron – BestFitnessChoices.com

Biceps Fitness Strength Training Videos

Here we go people; the big gun of the muscle training world that everyone wants to have!

The Biceps main function is to supinate your forearm and flex your elbow. This is perfect for sports such as tennis where you swing a raquet. You will surely have seen the “guns” on the top mens tennis players! Many people are surprised to find out that the biceps are actually 2 distinct muscles – the biceps brachii and the biceps brachialis. The brachialis is the largest of the two and is found underneath the biceps brachii which is the “head shaped” bulge we all love!

Below is a list of the most useful Biceps Fitness Strength Training exercises. On the page along with the video demonstration, is a description of what muscle or muscle groups is being targeted, a thorough explanation on how to do it and importantly, common mistakes to avoid.

Enjoy!

Preacher Curl (Db) Preacher Curl Machine

Cable Curl Lying Cable Curl

Biceps Curl (Bb) Biceps Curl (Db)

Concentration Curl Hammer Curl

Preacher Curl (Bb) Inline Bench Curl

Here are the links to videos of the other 8 categories the body is broken up into with regards to muscle groups and how to train them.

Legs Back Shoulders & Trapezius

Triceps Biceps Forearms

Chest Abdominals Buttocks

So get started and click a category or stay on this page for Biceps muscle training!

Some of the strength exercises are marked with the following notes after the exercise name, to indicate the type of equipment used:

(Bb): Exercises that are done with a barbell.
(Db): Exercises that are done with a dumbbell.
(Cable): Exercises that are done with a cable-pulley machine.
(Tb): The Home/Travel exercises that are done with Thera-band (R)

All the best with your efforts,

Cameron – BestFitnessChoices.com

Triceps Fitness Strength Training Videos

The Triceps main function is to extend the elbow which is useful in any sort of throwing activity and also shooting a basketball. Your triceps are made up of three small sections sometimes referred to as “heads” and they take up most of your upper arm. They are situated on the back side of your arm and run from the shoulder to the elbow.

Enjoy!

Overhead Tricep Extension (Cable) Lying Tricep Extension (Bb)

Lying Tricep Extension (Db) Kickbacks Tricep Bench Dips

Tricep Bench Dips With Weights Triceps Pushdown

Reverse Tricep Pushdown One Arm Tricep Pushdown

Tricep Rope Pushdown Tricep Cable Extension

Overhead Tricep Extension (Db) Overhead Tricep Extension (Bb)

Here are the links to videos of the other 8 categories the body is broken up into with regards to muscle groups and how to train them.

Legs Back Shoulders & Trapezius

Triceps Biceps Forearms

Chest Abdominals Buttocks

So get started and click a category or stay on this page for Triceps muscle training!

Some of the strength exercises are marked with the following notes after the exercise name, to indicate the type of equipment used:

(Bb): Exercises that are done with a barbell.
(Db): Exercises that are done with a dumbbell.
(Cable): Exercises that are done with a cable-pulley machine.
(Tb): The Home/Travel exercises that are done with Thera-band (R)

All the best with your efforts,

Cameron – BestFitnessChoices.com

Shoulder & Trapezius Strength Training Videos

SHOULDERS & TRAPEZIUS

Shoulders: There are three main segments that make up our shoulders: anterior (front), lateral (side), and posterior (rear)–each gets specific attention from various shoulder exercises. The front shoulders flex and medially (inwardly) rotate the arm. The side shoulders move the arm away from the body (abduction) and the rear shoulders extend the arm causing lateral (outward) rotation. Without these muscles you would not be able to do such throwing and swinging activites such as pitching, passing, climbing, and racquet sports.

Trapezius: Many shoulder exercises also work the trapezius muscle. This muscle slopes down the side of your neck from the the upper part of your back to the base of your skull. You can thank your Trapezius muscles for raising your shoulders and rotating your shoulder blades. This muscle is also helpful in lifting activities, such as moving furniture.

Below is a list of the most useful Shoulder & Trapezius training exercises that cover both groups. On the page along with the video demonstration, is a description of what muscle or muscle groups is being targeted, a thorough explanation on how to do it and importantly common mistakes to avoid.

Enjoy!

Lateral Raise (Cable) Bent Over Lateral Raise (Cable)

Front Shoulder Raise (Db) Front Shoulder Raise (Bb)

Bent Over Lateral Raise (Db) Front Shoulder Raise (Cable) Shoulder Press (Db)

Arnold Press Front Shoulder Press Upright Row (Bb)

Upright Rows (Cable) Lateral Raise (Db)

Here are the links to videos of the other 8 categories the body is broken up into with regards of muscle groups and training them.

Legs Back Shoulders & Trapezius

Triceps Biceps Forearms

Chest Abdominals Buttocks

So get started and click a category or stay on this page for Shoulders & Trapezius!

Some of the exercises are marked with the following notes after the exercise name, to indicate the type of equipment used:

(Bb): Exercises that are done with a barbell.
(Db): Exercises that are done with a dumbbell.
(Cable): Exercises that are done with a cable-pulley machine.
(Tb): The Home/Travel exercises that are done with Thera-band (R)

All the best with your efforts,

Cameron – BestFitnessChoices.com

The Top 5 Nutrition Tips To Help You Lose Fat!

Hey there Guys and Gals,

You know, although this is primarily a fitness and training site, it really doesn’t matter one little bit how many programs you use or how well you follow the information contained in them when it comes to losing weight and getting fit if your nutrition and diet is poor.

I am sure many of you would have heard the quote “You can’t out train a bad diet.” Here at BestFitnessChoices.com there are many programs and heaps and heaps of info on the right methods to use and how to exercise efficiently in order to lose weight and improve your fitness. As said above, they all mean squat if your diet is full of overly processed food, sugary drinks and treats and of course, fatty, high cholesterol foods that cancel out your exercise and workouts. Even heavy weightlifting, regular cardio and high intensity interval training workouts can not reverse the wrongs of bad food and drink choices.

With this in mind, do yourself a favour and ensure that you limit the amount of these bad foods you consume. A treat here and there is fine, especially if that small release once in a while helps you stay on the nutritional straight and narrow! Remember, one Krispy Kreme donut can land you nearly a whole hour on the treadmill! Is it really worth it?

For most of us, correct nutrition is a battlefield especially for us emotional eaters (that’s me!) Below is a great article from the creator of Turbulence Training, Craig Ballantyne with his top 5 nutritional tips that can help you lose fat.

Enjoy!

Cameron – BestFitnessChoices.com

5 Nutrition Tips for Fat Loss

By Craig Ballantyne, CSCS, MS

Author, Turbulence Training

As a fitness professional, this is always hard to admit, but nutrition is actually more important than your workouts when it comes to fat loss.

And since diet is more important than exercise, I’ve decided to spend a lot of time sharing nutrition tips this week, starting with these 5 diet secrets:

1) Your nutrition program doesn’t have to be extreme.

Don’t go crazy and jump into any extreme diet changes. Just ensure the nutrition plan you’ve chosen is sustainable and can be continued over a long period of time. Simple diet changes can have a much greater impact than you might think.

A great idea is to simply eat more whole, natural foods rather than trying to go on an impossible-to-stick-to ultra-low carb extreme plan?

2) Get the temptations and junk food out of the house.

To heck with willpower! If it’s in your house, you’ll eat it…and trust me, this goes for me too. Each time I visit a friend or relative’s house for holiday, I always end up snacking on the treats they have sitting around. That’s why I keep the junk out of my house.

So whatever your weakness is, chocolate, crisps, sweets or savories, keep it out of arms reach and this means – all the way out of your whole house!

Success really can be that simple!

3) Fill in your diet-killing” gap.

For a lot of people, the diet-killing gap is between work and dinner.

For others, it’s between dinner and bedtime, but for almost everyone, there is some specific point in the day when we suffer from mindless eating.

To counter this, make sure you have alternatives…as soon as you come home from work, cut up vegetables and dip them into hummus. This will keep you full and only add a small amount of calories to your total daily consumption.

After dinner, if you feel the need for something sweet, stir up chocolate protein powder into a small bit of plain yogurt. This will satisfy you and control the sweetness cravings.

4) Remember what your parents told you and chew your food 5-10 times before swallowing.

Most people eat so fast they only chew about 1-2 times. Add a few more chews and you’ll really notice a difference and you’ll slow your eating helping you feel full.

5) Have a bowl of broth-based vegetable soup before a meal.

American researcher Barbara Roll has published a lot of studies showing that this will help you reduce the overall amount of food you eat. Surprisingly, consuming just water before your meal doesn’t seem to have the same effect.

So those are just 5 of the diet secrets we have for you this year.

Stay tuned for more proven secrets to help you lose fat in 2010 and beyond!

Click here to try Turbulence Training for only $4.95!

Great Trial Offer For Less Than The Price Of A Cup Of Coffee!

Global Health & Fitness $1 Trial!

As discussed in the previous post, please click the picture to find out more about Global Health & Fitness.

When on the page, make sure you click the 7-day trial membership option and you will only be charged for $1 (USD). For only one buck, what more do you need to test it out and have a look for yourself?

Back Strength Training Videos

BACK

Our back is made up of three smaller muscles. Along with other smaller muscles, these three mainly control just about every movement you do from standing up straight to swinging a baseball bat! These three muscles are as follows:

Latisimus Dorsi: Or more commonly known as Lats, these muscles run down the sides of your back and help you extend, rotate, and pull your arms to your body. This is important when engaged in pulling activities like rock climbing and rowing.

Rhomboids (Major and Minor): Compact muscles located a few inches down from the neck, between the spine and shoulder blades, referred to as the upper/middle back. The rhomboids’ primary function is to retract, elevate and rotate the shoulder blades, which also helps you accomplish pulling activities such as starting a lawn mower or serving a tennis ball.

Erector Spinae: More often called the lower back. This muscle runs along the lower part of the spine and supports your upper body, extending your spine and flexing it to either side, a part of almost every activity imaginable.

Below is a list of the most useful leg training exercises that cover all three groups. On the page along with the video demonstration, is a description of what muscle or muscle groups is being targeted, a thorough explanation on how to do it and importantly common mistakes to avoid.

Enjoy!

Barbell Rows One Arm Rows T-Bar Row

Deadlift (Advanced) Back Extensions Back Extensions (With Weight)

Good Mornings (Advanced) Front Pull Ups Close Grip Pull Ups

Pull Ups (Partner Assisted) Pull Ups (Chair Assisted) Front Lat Pull Down

Close Grip Lat Pull Down Seated Wide Grip Row Seated Close Grip Row

Here are the links to videos of the other 8 categories the body is broken up into with regards of muscle groups and training them.

Legs Back Shoulders & Trapezius

Triceps Biceps Forearms

Chest Abdominals Buttocks

So get started and click a category or stay on this page for the BACK!

Some of the exercises are marked with the following notes after the exercise name, to indicate the type of equipment used:

(Bb): Exercises that are done with a barbell.
(Db): Exercises that are done with a dumbbell.
(Cable): Exercises that are done with a cable-pulley machine.

All the best with your efforts,

Cameron – BestFitnessChoices.com

Strength Training Exercise Video Demonstrations

Although great personal programs like Global Health & Fitness, Turbulence Training and Burn The Fat, Feed The Muscle cover a great deal of information on the right types of exercises to do when on a fitness or weight loss program, there really is a need for correct and proper technique otherwise not only are these exercises less effective but they also can be dangerous if not done properly.

Static pictures and verbal demonstrations of exercises are helpful but really there is no better way to make sure you are doing a movement the right way than to have a professional show you right then and there.

Exercises even as basic as squats or bent over rows can be quite dangerous if not done correctly. This is why if you can afford a personal trainer, the technique guidance in itself is well worth the money.

However luckily for you along with my partnership with Global Health & Fitness, I have linked over 130 strength training exercise videos right here at BestFitnessChoices.com for you to take a peek at! They target 9 categories across your body and are as follows:

Legs Back Shoulders & Trapezius

Triceps Biceps Forearms

Chest Abdominals Buttocks

So get started and click a category!

Enjoy!

Some of the exercises are marked with the following notes after the exercise name, to indicate the type of equipment used:

(Bb): Exercises that are done with a barbell.
(Db): Exercises that are done with a dumbbell.
(Cable): Exercises that are done with a cable-pulley machine.
(Tb): The Home/Travel exercises that are done with Thera-band (R)

All the best with your efforts,

Cameron – BestFitnessChoices.com

Leg Strength Training Videos

LEGS

Our legs house some of the biggest muscles in our body and can be divided into four seperate muscle groups. These are Quadriceps, Hamstrings, Calves and Anterior Tibialis.

Below is a list of the most useful leg training exercises that cover all four groups. On the page along with the video demonstration, is a description of what muscle or muscle groups is being targeted, a thorough explanation on how to do it and importantly common mistakes to avoid.

Enjoy!

Stiff Leg Deadlifts (Bb) Stiff Leg Deadlifts (Db) Lying Leg Curl

Leg Extension (One Leg) Standing Leg Curls Leg Extensions

Standing Calf Raises Squats (Bb) (Advanced) Front Squats (Advanced)

Squats (Db) Smith Machine Squats Smith Machine Front Squats

Leg Press Leg Press (One Leg) Lunges (Bb) (Advanced)

Lunges (Db) Standing Calf Raises (Db) Seated Calf Raises

Toe Raises Smith Machine Lunges

Here are the links to videos of the other 8 categories the body is broken up into with regards of muscle groups and training them.

Legs Back Shoulders & Trapezius

Triceps Biceps Forearms

Chest Abdominals Buttocks

So get started and click a category or stay on this page for LEGS!

Some of the exercises are marked with the following notes after the exercise name, to indicate the type of equipment used:

(Bb): Exercises that are done with a barbell.
(Db): Exercises that are done with a dumbbell.
(Cable): Exercises that are done with a cable-pulley machine.
(Tb): The Home/Travel exercises that are done with Thera-band (R)

All the best with your efforts,

Cameron – BestFitnessChoices.com

Why Elliptical Machines Are No Good For Fat Loss

Hey Fitness Seekers!

Cameron here with some interesting info I got from Craig about his thoughts on elliptical machines. You know, they certainly are the trendy option and you can often see stacks of them at every gym you go to.

But are they the real deal or are they just “feel good” machines. I mean you sure can get a good sweat up on them and they can also be a bit of fun but I agree with Craig where he says there should also be some metabolic resistance training included in most exercises you do especially if you are really serious about blasting away that fat. Anyhow, I have his information below – take a read and see what you think?

By Craig Ballantyne, CSCS, MS

Author, Turbulence Training

Just over a year ago I was at another fitness seminar in Tampa, Florida.

A physician from Georgia stopped me in the hall in between seessions and pulled me up. “Hey Craig, you were right about those crosstrainer machines. I’ve had your program for a few months now and I’m getting better results with metabolic resistance training.”

I really love meeting clients, and I was curious to find out how he heard of me. As it urns out, it was through Google, landing on an article I wrote about “how elliptical machines or as they are sometimes known – crosstrainers, suck for fat loss”.

That’s right, I think those crosstrainer-elliptical machine doohickeys are pretty much a complete waste of time.

He went on to say “I was using one of those machines for a long time and wondering why I wasn’t getting any results,” “I’m so glad I found your program”, he added.

I told him how I was sorry for his wasted efforts however I wasn’t surprised.

Furthermore, I struggle to recall or remember anyone getting great results with one of those crosstrainer machines. Nope, it’s diet and metabolic resistance training that really gets people results.

Now I know some people will surely be pretty cranky with what I have to say because they like exercising on the crosstrainer, but the truth is that they just don’t work as well as metabolic resistance training.

In my humble opinion, the crosstrainer is just the easy way out.

You’ll get loads of metabolic resistance training supersets – using my unique non-competing turbulence method – when you grab your copy of the Turbulence Training for Fat Loss program.

And you can get Turbulence Training for Fat Loss for less than the cost of a one month gym membership. That also beats shelling out $1000 or more for a crappy crosstrainer for your home gym.

Click here to get started with Turbulence Training for less than 5 bucks!

Full Access For Less Than The Price Of A Cup Of Coffee!

Do Energy And Sports Drinks Really Work?

By Cameron Abel – BestFitnessChoices.com

Energy and sports drinks are another bone of contention across the general public and also those in the fitness and weight loss industry with camps seeming equally divided on the benefits they can provide. In my eyes, they are a product intended for one use that unfortunately has become skewed and now it seems that everyone is jumping on the energy drinks bandwagon.

You must remember that originally, sports drinks and powders were designed for elite athletes at the top of their field vigorously performing their trade. The actual nature of these activities absolutely sapped the strength, fatigued the bodies and dehydrated these athletes in a way that mere water just could not quickly enough replenish.

So once again, the sporting world turned to science and developed these drinks that would not only allow elite athletes to perform better during their sport but also increase their endurance and recover more quickly after the event.

You may have heard the quote from a renowned NFL coach who when asked what was the difference in the two teams who had just played a classic match with one side just coming out on top in the dying minutes of the game? His response at a time when energy drinks were just coming out has immortalised a particular energy drink company forever – “The difference was – we had Gatorade.” Simple enough but I don’t think anyone would have realised the magnitude of the comment at that time!

Now energy and sports drinks are absolutely vital in aiding athletes perform at their best and recover more quickly however it seems that Joe Public has taken this on board as well but sadly, us normal folk just don’t need them for the most part!

Although elite athletes can burn well over 1000 calories a session, some even more, the average calorie burn after a normal standard, half hour workout for everyday folk is around 125 to 400 of course depending on what you do.

One bottle of Gatorade straight after that workout can put approximately 150 of those calories right back into your body! What a waste when a 1 litre bottle of water can re-hydrate you just as well and do even more for your body with no calories at all! Worse still, if you have consumed a bottle during your exercise and then follow it down with another after you have finished, you could actually be leaving the gym or getting home from your run with more calories in than out! Horror!

Now I don’t want it to seem like I am picking on Gatorade because the truth is that just about all of these sports drinks have at least 5 teaspoons of sugar (many have more!) and that includes those with fancy names such as Vitamin Water or Smart Water or waters allegedly flavoured with just a touch of some sweet smelling, normally tropical fruit.

Do not be fooled, pure water is one of the only true hydrators out there without extra sugars and sodium as well as none of the additives and preservatives that stump most people in a spelling bee! There are a few non-sugar varieties out there like Powerade No Sugar, however be aware, that these can often have higher levels of sodium than their counterparts.

Some other cons in my view of sports drinks aside from the sugar (especially as though it is high GI sugars as well) is the price with most of these being quite expensive in relation to other drinks and of course water. Also I don’t agree with the claims from those manufacturers producing drinks with “added vitamins” because these are not long lost super training enhancing vitamins but merely vitamins that can and should be found in the everyday diets of healthy people. Great health and fitness stems first from a healthy and nutritious diet. If you do not have this already, you will always struggle no matter what training methods you use.

So in conclusion, unless you are an elite athlete undergoing extremely intense training sessions or events then for the most part, good old water is all we need to hydrate our bodies and recover after a session. The marketing and advertising guru’s have done a great job on these drinks but for normal people there is just no need and no point to add extra calories after you have already done the hard work. You probably wouldn’t eat a chocolate bar straight after a training session so try and lose the energy drinks. If you really feel you need a kick then try one of the no sugar varieties?

This article is in no way meaning to come across as saying most people do not work hard on their workouts, just to take the time for a reality check and remember the reasons why these drinks were designed for and ask yourself if you are working out under the same intense and physically demanding conditions. If yes, then well done and go for it. If not, then just grab that free water bottle!

Best of luck with your efforts,

Cameron

Work Hard – Expect Results!

Bowflex Basic Strapless Heart Rate Monitor Watch

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Cardiosport GT3 Heart Rate Monitor Watch

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Features:

ECG Accurate Heart RateDigital and coded wireless transmission.

No cross talk from other monitors!

Safe 122 kHz low frequency digital transmission systemImproved signal interference and coding to allow exercise in close proximity to other monitors

Graphical display provides visual indication of exercise intensity compared to the active heart zone

Programmable heart rate recovery timer and interval timer

Able to set a target zone during exercising and works like cruise control on a car.

100 hour chronograph with 99 lap and split memory, with average HR for lapHeart rate with percentage of maximum heart rate displayed

Timer function features countdown timer with single or repeat option

Automatic heart rate recovery on either time or heart rate values

Time-in-Zone, with recall for time in, above and below the zones

Three heart zones – 2 manually set plus CardioZone. CardioZone automatically sets a heart zone during exercise with a single button press

Scan function with hands-free auto-scroll feature showingKcal calories, heart rate recovery time, maximum & average heart rate for session

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Comes with Cardiosport G3 digitally coded heart rate transmitter

Two year warranty on both the G3 digital chest transmitter and the watch

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7-Step Detox Diet

You know what? At the time of writing this, it’s mid February. Around 45 days in since the New Year and something is happening all over the fitness, weight loss and exercise world – but sadly it’s not good

Unfortunately, this is about the time when people first start to see cracks appearing in their new years resolutions, slowly start dropping off from or missing sessions altogether of their workout program, and the biggie – cheating on their diet.

And sadly, although understandably, for a lot of those people, weekend eating – is to blame. We have been so good at work or through the week but then that good old weekend comes and it is really hard to stay good especially those that get bored easily!

When some folks binge eat, they go looking for a “detox diet”, thinking that will reverse all their mistakes and write off that bad behaviour. But I’m not going to be the one to side with you and recommend that…sorry but no way.

Instead, I have an amazing article - one I think is one of his best - from fitness expert Craig Ballantyne about a simple 7-Step Detox Diet that you can easily follow everyday…

…so that you never need to do an extreme 7-day or 2-week cleanse.

Here’s Craig to tell it like it is, I hope you enjoy it – Cameron

I just got back from the SuperBowl and got a chance to sit in the front row right in the endzone. It was really cool, and I also got a chance to see “The Who” live in concert at half-time.

But, while I was there, I had a few extra “non-compliance” meals than normal, so me just like so many others out there, got thinking about detox diets to repair the damage.

I have a pretty strong opinion about detoxing, and I have put together a simple 7-step detox diet plan that you can easily follow so that you never have to do a 16-day detox ever.

You see, my biggest “beef” with the entire theory of “detoxing” is this…

It is simply NOT possible to EVER detox your body.

Why?

Because it’s such a vague statement.

What does “detox” mean?

How do you measure “detoxification”?

What do you even define as toxins?

And when do you officially become “detoxed”?

The answer is, “You don’t.” It’s impossible.

After all, every single second of every day your body produces carbon dioxide, which is a toxin.

And if you have deep belly fat, research shows that this “visceral fat” is constantly releasing inflammatory toxins into your blood.

Every second. The more fat you have, the more toxic you are.

Plus, every breath you take includes pollutants.

And even the water that you drink may contain “toxins”.

So….taking all this into account, what’s the real deal on detoxing?

Listen friend, while every “expert” is out there arguing about tiny little details and “gurus” are trying to sell you on detoxing so they can sell you more supplements, the TRUTH is that you really just need to know a few steps to avoid getting toxic in the first place.

In my opinion, the #1 factor in living a “low toxin life” is simply to keep as much garbage and junk food out of your body in the first place, rather than depending on a 3-day, 7-day or even 16-day detox to be healthy.

So what do I do to prevent “toxin build-up” in the first place?

Well, I live the Turbulence Training Lifestyle of course, including my “7 Step Detox Nutrition Plan”:

1) Start each day with a blender drink of berries, spinach or other greens, raw nuts (such as walnuts – rich in healthy fats), and other ingredients packed with antioxidants and healthy fats.

2) For lunch, have a large green salad with spinach, beans, broccoli, peppers, avocado, onions, etc.

3) Eat an organic apple a day. Certain fruits (i.e. apples, peaches, cherries, and strawberries) and vegetables have a higher exposure to pesticides, and you should choose organic when possible.

4) Eat RAW snacks only – of fruits, vegetables, and nuts. Try using this one simple rule and limit all of your between meal snacks to raw fruit, raw vegetables, and/or raw nuts and I promise you’ll drop the pounds because you’ll be full on a smaller number of calories.

5) Drink Green Tea (2-3 cups) and filtered water (3 liters) instead of beverages that contain calories or chemicals.

6) Limit animal protein intake to only 2 servings per day. On most days, I’ll one of the following: an “after workout” chocolate milk, organic eggs in the morning, or occasionally I’ll have high quality meat at dinner.

You don’t need to be a full vegetarian to live a longer life, but you should probably avoid eating meat 5 times per day, like people in Chicago. (Hey Chicago, don’t get mad at me for that…it was a born-and-raised Chicago native who told me 5 servings of meat per day was the average Chicago meat consumption.)

7) Minimize or completely eliminate alcohol intake.

While research does show that for men, up to 2 drinks per day may help cardiovascular health (and for women, up to one drink per day), I’m not about to recommend you start drinking.

After all, if you go above those limits, you start to destroy your health…and you risk addiction. Alcohol killed my father, and I don’t want to see the same thing happen to you. Tread cautiously with the booze and if you do like a drink now and then, why not give the light beers a go?

So that’s it. A simple 7-Step Detox Diet Plan.

By the way, it goes without saying that you should avoid:

- cigarettes

- trans-fats

- excessive amounts of sugar

- refined grains

- and 7-11 nacho cheese

Right? Of course.

And you should be exercising to lose the belly fat…using proven methods, such as interval training – which is proven to beat long, slow cardio when it comes to burning dangerous belly fat.

Plus, you should be using Turbulence Training resistance supersets to burn more calories and sculpt your body.

If you’ve never used Turbulence Training, you can try it out today for less than the cost of a Superbowl hot dog.

Click here to get Turbulence Training for less than 5 bucks:

=> Turbulence Training “Cheap as Chips” Trial!

Simply follow those 7 nutrition guidelines and use the short TT workouts to cut out as many toxins from your body – without detoxing.

Stay strong,

Craig Ballantyne, CSCS, MS

Author, Turbulence Training

PS – I also believe you should avoid toxic relationships…

…so you need to take a hard look at the people you surround yourself with in life.

Do you have the right work friends?

Are you in the right relationships?

Do you spend enough time with the right family members?

Or are they toxic too?

Remember – you need social support for success in life and in fat loss…so surround yourself with positive people, like the good folks on the TT Member’s forum.

If you need to dump the toxic folks and get positive social support, we’d love to see you on the forum and help you out.

You will get a free 3-month TT membership access to the forum when you try out Turbulence Training for only $4.95 today:

=> Turbulence Training “Cheap as Chips” Trial!

Please click that link to get started losing fat & getting rid of the toxic baggage in your life.

Avinyo Watch

With awesome looking materials as well as the Originals logo, you simply can’t go wrong with this adidas Avinyo watch.

Suitable for both men and women, this timepiece is sure to tell time and turn heads.

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Bowflex Fit Trainer Strapless Heart Rate Monitor Watch – Small

This Bowflex strapless heart rate monitor is one of the smallest on the market and allows the user to get accurate heart rate without having to use a chest belt. Lightweight and slender design for women Uses pulse technology to measure heart rate by finger touch Programmable heart rate zone with audible and visual alarms Fully water-resistant Water resistant; features regular watch functions plus stopwatch and countdown timer

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Danskin Walking Kit with Pedometer

SHIPPING INCLUDED Walk n’ Workout… Our walking kit with hand weights and pedometer is a must-have for fitness walkers. Stay motivated and in-the-know as you go with the 4-function digital pedometer tracking steps, distance, time and calories burned. Makes a great walking companion! Features: 2 soft foam hand weights 4-function digital pedometer tracks progress

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New Race Watch

From the playground to the pool, the adidas New Race watch helps your little sports star set new world records thanks to an easy-to-use chronograph mode, separate start and stop/reset buttons, and a rough and tumble, water-resistant design.

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Today’s Featured Special Offer!

20/8/2010

Hi There Everyone,

As a reward for all my new and regular visitors, every few days I will post a banner or link to one of my recommended suppliers or stores that currently has a great sale or good offer going. I hope that you will be able to take advantage of them and score yourself a bargain!

Today I want to send you over to another one of my fitness sites to take advantage of a great weight and strength training offer!

Up until the 26th of August, Craig Ballantyne has a special offer on his Turbulence Training For Meat-heads package. Don’t get put off by the terms – he really is quite affectionate to body builders and muscle junkies

At the end of the day, there are 5 programs that normally sell for $29.95 each but he is currently bundling them all together for only $47 – a huge saving!

Take a peek, find out if this is the sort of muscle building training you would be interested in and save yourself a heap of cash!

=> Turbulence Training For Meat-heads!

Best of luck with your training!

Cameron

Stretching As Part Of Your Fitness Regime

By Cameron Abel – BestFitnessChoices.com

We certainly all know (well hopefully!) that regular and effective stretching is a crucial and vital part of your whole fitness and weight loss regime. Too often however, it is an area not done correctly or overlooked altogether!

Bouncing til we touch our toes and a few side stretches just won’t cut it anymore. What we are seeing today is a “shift” in the way we do stretches.
Traditionally, we isolated one particular muscle and performed an exercise that stretched and lengthened that muscle. Nowadays, there is a realisation that isolation exercises are not the best form of general fitness movements and we look more towards how the body actually moves in real life.
Today’s stretches work on this principle where we aim to stretch a range of muscles at the same time. All over, full body workouts have now been embraced by the stretching world as well!

The benefits of regular stretching are many, however the best ones are:

• Effective stretching can reduce injuries
Especially as we get older, we find that we can pull muscles, tear ligaments or just in general, feel absolutely awful a day or two after if we have not taken the time to warm up and stretch before we go full on into whatever activity we have chosen for that moment.

• Regular stretching will increase your flexibility
Can’t touch your toes? Or worse still, when sitting and stretching in your yoga, aerobics or other training class and the instructor tells you to touch your head to your knees – do you laugh at the thought? Believe it or not, regular stretching will dramatically increase your flexibility til you can do the splits like Jean Claude Van Damme! Well maybe not quite as good as him but you can get pretty close

• You can target problem areas and also increase your balance.
Stretching can certainly play its part in helping fix your problem areas. As a stretch is a movement that almost provides the same results as a mild body-weight exercise and also that stretching creates long, lean muscles you will definitely see some visual improvements to your body. Putting yourself in many different stretching positions will also improve your balance and co-ordination.

The benefits of regular stretch sessions are surely there however there is one major problem – stretching is BORING! Yawn! Like eating one healthy meal a week, stretching for one session a month or even a week just won’t get the job done.
Sure you will feel good right after the time you actually do it but to be really effective and see results, you need to be stretching daily. Yep that’s right, I said daily!

So how do I go about making regular stretching occur I hear you ask? The easy answer is commitment, planning and organisation!
You need to make yourself (and commit to!) a structured “Stretching Plan”.
Slap a piece of cardboard or paper on the fridge which states how many times a week you will stretch, when you will stretch, how long you will stretch and also what areas will you target?

Maybe you will choose to stretch in every ad break of your favorite nightly show or even better, stretch consistently through the whole news bulletin! A good stretch session right before you go to bed is also a wonderful way to finish the day and your body will thank you for it.

It is also a great idea to record some measurements as a starting point as well which will give you something to refer to, keep you on the ball and track your progress. It is quite motivational to see the length and depth of your stretches improve and increase over time – who knows you may even surprise yourself with your results!

So just what muscles do I need to work on?

This answer is different for everyone! For those of us not quite fit or out of form, so to speak, you will find that just about every stretch you do will offer up some tension and be hard to do. If that is the case then perfect! Just work on a number of whole body stretches as well as throwing in some traditional ones as well.
Those amongst us with good fitness, great form and those that are regularly active can still benefit greatly from stretching.

There is an easy test to see what areas you need to target and basically if you go through a stretch and extend yourself as far as you can and there are still no feelings of a decent stretch then you are already pretty good in that particular area and your stretches will be mainly for maintenance. Mix it up and find new movements and areas that when fully extended, offer you up some resistance and strain.

As with all exercises and training, there is a right way and a wrong way to do stretches no matter how simple they might seem. There are four main rules for you to follow to ensure you get the most out of your stretching sessions.

1) A good 5 – 10 minute warm-up is still crucial before stretching

I know what you’re thinking “Isn’t stretching warming up anyway?” The answer is yes and no! There are many times when a person has raced straight into a deep or long stretch and actually done damage such as pulling a cold muscle or even worse, doing damage to a ligament or joint.
The best way to warm-up is to start with gentle joint rotations. Start from the toes and work your way up, taking note of each joint and ligament, moving them in both clockwise then anticlockwise motions. Once you have reached your head, try some jogging on the spot, a brisk walk, time on the stationery bike or just about any type of aerobic activity the will get your blood flowing throughout your whole body.

2) Make sure you stretch both before and after exercise

Your performance will be improved significantly when you stretch before exercise because your muscles and tendons will have been lengthened. Try and hold pre exercise stretches for around 10 seconds. For those stretches after exercise, you need to try and hold them a bit longer. 30 seconds will do the trick however if you can make it last out to a whole minute or more, this is where the best results are achieved.
Stretching after exercise will ensure you recover better and do not face the “day after blues”. After exercise stretches also reduce the risk of injury by making sure the muscles are relaxed.

3) Keep breathing!

You would think this is a given however I see so many people who actually hold their breath while they are stretching, particularly if it is a hard stretch. Holding your breath actually makes it harder to perform the stretch as the body now has more tension, less blood flow and hence less nutrients and oxygen to the muscles. All in all, a top recipe for ineffective stretching!

4) Stretch slowly, gently and with fluid movements

Never bounce! This puts undue strain on the body and has the potential to create injuries. A true stretch is slow, gradual and fluid with no quick, jerky movements.
A stretch should also not be painful. If you are feeling pain while you are doing a stretch then what your body will actually be doing is going into pain response mode. In other words, your brain will tell your muscles and tendons that something is wrong and they will all contract. Obviously this is in direct opposition to what you are trying to achieve by stretching!

So there you have it! There is certainly more to stretching than meets the eye. Remember that regular stretching has so many positive benefits as a result and is something you really should be doing as often as you can.

Remember the key rules of stretching and commit to the task and you will have increased flexibility and balance, a stronger core and lean, elegantly sculpted muscles. Who doesn’t want that?!

Learn 5 Of The Best Ab Exercises You’ve Never Heard Of!

Yeah we all know it – everybody wants the washboard abs and the 6-pack!

As we know, we all have great abs already but for most of us, they are covered by too much fat!

So use the programs and teachings learned here at BestFitnessChoices.com to lose the fat but also as you near closer to your journey’s end and goal weight / body fat you may want some specific ab exercises to chisel those bad boys!

Using these exercises will also help in losing that flab currently suffocating your abs!

So sign up for the free email course below and find out these exercises for yourself along with some great fat loss info for good measure!

Good luck!

Cameron

Practical Exercise Ideas For the Time-Strapped Person

Short on time but need to exercise? Fitness Seekers, this is an article just perfect for BestFitnessChoices.com! As you probably know by now, my site is all about making sure you have the info and knowledge to get the maximum results from your invested time.

A massive momentum stopper in your heath and fitness programs is when you just have a busy day or two and find it really hard to squeeze in a workout. Now it’s OK to miss a session here and there (not ideal but!) however you don’t want it to become habit forming and you would be surprised to see how easily that can happen. So the answer is just making time for a few minutes to ensure you DO SOMETHING! Below you will find a heap of exercises and methods to make sure you get your butt moving without taking a heck of a lot of time!

Enjoy, Cameron – BestFitnessChoices.com

These ideas will help you fit a workout in no matter how much or how little time you have available.
What’s the number one reason people give for not exercising? That’s an easy one…not enough time!

Quite often, the trouble lies in mindset. If you think you need to FIND the time to exercise, you’re already a step behind. You must MAKE the time to exercise, be it 20 minutes or 2 minutes.

These practical, ready-to-use ideas will help you make that time, no matter how busy you are.
1. The Daily One-Set Workout

If you can spare 2 minutes a day from your schedule, you can do this workout. All it consists of is one single set of one exercise, done to muscular failure. This could be push-ups, curls, calf raises, or anything (I will explain in more detail below) for as many reps as it takes to reach the point where you can’t do another rep. Do this one set workout every single day without fail.

Though you can certainly do this once a day and get benefits, my preference is to do this 2 minute drill twice a day…first thing in the morning and last thing at night.

These very quick workouts are beneficial because they are intense and frequent. Pushing your muscles to failure has several benefits: it will help you maintain and build muscular strength and it will release a spurt of Growth Hormone (a potent muscle-building and fat-loss hormone).

If you’d like to focus on improving a single body part for a particular purpose (remember I like to recommend total body workouts normally ) , you can follow a Daily Specialization program for it:

For best total-body results, focus on primarily on exercises that work the back, chest and legs (the smaller muscles such as biceps and triceps will also get worked when you do exercises for these larger parts).

For example, on Monday, do push-ups (morning and night, if you’re doing twice a day). On Tuesday, do pull-up rows. On Wednesday, do squats, lunges or bench step squats.

Pull-Up Rows:
Squats:

Lunges:

2. Multi-Task Exercising

If you can do some form of exercise while you’re doing something else, you’ll save time. For example, if you’re carrying groceries, do some bicep curls with the bags! If you’re watching TV, you can do crunches or lunges or even squeeze a tennis ball to work your forearms.

There are many ways to incorporate activity or exercise into normal daily activities. Feel free to use your imagination! Even though it may not be conventional “exercise” in a gym setting, your body doesn’t distinguish between lifting a heavy bag of groceries or lifting a dumbbell. Your body will respond just the same!

3. Maximal Stair-Step Interval Training

Only got 5 minutes to do a cardio workout? That’s all you need for this stair-stepping workout. All you need are some steps or a low bench. Here’s how it’s done:

Stand in front of some stairs. There should be at least 2 stairs that you can step up and down on. A railing to balance yourself on is also useful for when you become fatigued. Be sure you have a clock or watch that you can keep track of time on (you may need to have someone shouting out times to you if your watch doesn’t have a timer alarm).

Step up and down the first two stairs for 1 or 2 minutes as a brief warm-up and to practice the pattern. The stepping pattern is as follows:

Right foot up on Step 1
Left foot up on Step 2
Right foot up on Step 2
Left foot down on Step 1
Right foot down on floor
Left foot down on floor
Repeat

Click here for pictures on how to do this pattern!

Go through this pattern until it becomes second nature to you. It can be reversed by starting with the left foot on Step 1 as well. Try both and work with whichever is most comfortable to you.

Now comes the work…

- For 30 seconds, step up and down the stairs in this pattern as fast as you can – sprint stepping, basically. The pattern
in the pictures above is done slowly to show you how to do the pattern. You will be moving a lot faster than that when
you do this training!

- Hold onto the rail (if there is one) if you need to balance yourself. You should be really pushing yourself to keep going as you get to the end.

- Now rest for 30 seconds. Walk around a little. Swing your arms – do whatever you need to do.

- Sprint the stairs again for 30 seconds then rest again for 30 seconds. Repeat this pattern for a total of 5 work
intervals.

- By the time you start getting to the later work intervals, your pace will be slowing down significantly. Be sure you
are still at least trying to go as fast as you can, even if it’s not really that fast anymore. That’s the most important thing. You should be breathing extremely heavily towards the end.

Now you’re done! That short workout is extremely effective for burning fat and boosting your metabolism. It’s quick and it gets the job done when you’re in a hurry.

4. Weekend Warrior Training

Got little or no time during the week to workout but more on the weekends? Here’s a training schedule that may suit you. You will do one training session mid-week (e.g. Wednesday) and two on the weekend (one Saturday and one Sunday). This gives you 3 sessions per week, which is plenty to make good progress!

On Wednesday, you will do a total body workout. Do 2 or 3 sets for each of back, chest and thighs and 1 or 2 sets each of shoulders, biceps, triceps and calves. This is more of a maintenance workout.

On Saturday, work half of your body (however you prefer to split your body parts up, e.g. back, chest, biceps and calves). On Sunday, work the other half of your body (e.g. shoulders, triceps, thighs and abs). This split will allow you to do more sets for each body part, e.g. 5 or 6 sets per body part.

You can also include cardio training on the weekends as well, either as separate sessions (if you have time) or immediately following your weight training (the 5 minute cardio workout I explained in #3 is an excellent way to go!).

5. Isometrics

“Isometric” basically means “without movement.” To do an isometric movement, you can push or pull against any immovable object.

For example, to work your chest muscles isometrically, press your palms together in front of you and push them together as hard as you can for 30 seconds.

To work your back, grab a solid railing or post with one hand and brace the other one against something solid. Now pull as hard as you can for 30 seconds, squeezing your back muscles hard.

Simple isometric contractions can also be very effective and convenient to do. These are done without working against objects but just by flexing the muscles.

Want to tone your glutes? Clench them hard and unclench them while you’re driving in the car (though if you’re not alone, you may have some explaining to do). Actively squeezing and contracting muscles for 20 to 30 seconds is a great way to keep the muscles active and toned.

Isometric contractions are very techniques to incorporate into the “Multi-Tasking” exercise technique I mentioned previously.

Conclusion:

While there always seem to be plenty of reasons why a person can’t find the time to exercise, there are also plenty of reasons why a person should MAKE the time to exercise.

These ideas should allow even the busiest person to make that time and reap the benefits of regular exercise!

——————

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus – Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of” all available here at FitStep. He can be contacted at betteru@fitstep.com.

Cardio Training For Fat Loss – Should I Do It BEFORE or AFTER My Weight Training For Best Results?

By Nick Nilsson

Training for fat loss is not easy and proper cardio training is an important part of the
process. But if you’re doing your cardio at the WRONG time, you could be
shooting yourself in the foot! Find out the best time to do it and why.

When it comes to fat loss, one of THE most frequently-asked questions I get is “to maximize fat loss, should I do my cardio before or after my weight training?“

I know there are times when I like to be kept in suspense…

But I’m not going to do that to you here…

Physiologically speaking, if maximum fat loss is your goal and you want to incorporate cardio into your training schedule, you’re better off doing your cardio training immediately AFTER your weight training.

Here’s why:

1. When you do weight training first, you have more energy and strength for that weight training.

I know cardio junkies won’t want to hear this, but intense, QUALITY weight training is actually MORE effective for fat loss than cardio training. Why the emphasis on quality? Well, if you go to the gym and just flail around with light weights for 30 minutes, it’s not really going to be very effective for fat loss.

However, if you really put some effort into it and train hard, the metabolic boost you get from weight training (in terms of not only calories burned while doing it but the increase in metabolism after AND the increase in muscle mass you get from weight training) is greater than the boost you get from cardio training. And, when compared to slow, long-duration cardio training, that boost is MUCH greater.

So by performing your weight training FIRST, while you’re fresh, you’re going to have more energy to put into it and you’re going to be stronger. This will increase metabolic and muscle mass stimulation and therefore overall fat loss. It’s a win-win situation!

That’s not to say you can’t do a couple of minutes of cardio as a general warm-up before starting into the weights…just don’t do an entire cardio session before weight training. Always keep in mind that the weight training is the REAL engine behind your fat loss efforts.

And if THAT isn’t enough to convince you to do cardio after weights, I’ve got another reason for you…

2. Performing weight training first decreases available blood sugar and puts the body in “fat burning” mode.

When you train with weights, you’re performing short, intense muscle contractions. Glucose (blood sugar) is the preferred fuel for driving these intense contractions. As you go through your workout, your body gradually uses up its readily-available supply of sugars and starts mobilizing fat for energy.

Here’s the key…mobilizing bodyfat for energy is a process that takes time. If you do your cardio first, your body will be initially working on that blood sugar before getting started on the bodyfat. By the time you’re done with cardio and move to weights, THAT is when you’re in the optimal fat-burning mode.

But the problem is, fat is NOT an efficient fuel for weight training. By doing cardio first, you use up all the “good” stuff for weight training and force your body to make do with a less powerful fuel source. Your weight training workouts will decrease in quality and your cardio efforts won’t be as effective for achieving fat-burning, which is your primary goal!

So basically, you’re shooting yourself in the foot TWICE!

Think of your body as a hybrid gas-electric car. This car uses gas to provide more power for acceleration and electricity to provide long-term power for maintaining speed.

Now think of blood sugar as gas and weight training as powerful acceleration. When you press the pedal (performing weight training), you’re going to get much better acceleration when you’re using the proper fuel (i.e. gas).

If you try and power the acceleration with electricity, you’ll go forward but not nearly as quickly as if you were using gas.

The bottom line is this…perform your weight training first so you use up the “fast” energy first. Then, by the time you hit the cardio, you’re ALREADY in fat-burning mode and every single second you’re doing that cardio is going to be burning more fat than if you did it first.

These two reasons apply no matter if you’re doing slower, long-duration cardio or high-intensity interval training (which I recommend). The key thing to keep in mind is that WEIGHT TRAINING is what’s going to help you change your body FAST…cardio is a useful tool for improving your results but it’s NOT what drives your fat-loss results.

And that being said, if you absolutely feel you MUST do your cardio first, I’m NOT going to tell you it’s the worst thing in the world…the fact that you’re doing SOMETHING trumps doing nothing ANY day of the week!

But if you’re looking for maximum impact for the time and effort you’re putting your training, DEFINITELY hit the weights first and cardio after.

If you’re interested in more articles and information on fat-loss, interval training and programs, check out the following links:

How To Lose Fat NOW – A Basic Fat-Loss Program That You Can Put To Work Today!

BASIC Nutrition – A Quick, Common-Sense Guide To What You Should Be Eating to Stay Healthy and Get Results Right Now

What Do You Mean Low-Intensity Training Isn’t The Best For Fat Burning?

The Insider Secrets of Interval Training – Learn How Now!

8 Week Cardio Interval Training Blast! Get Increased Fat Loss AND Take Your Cardio Fitness To A Whole New Level

Metabolic Surge – Rapid Fat Loss

——————

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 17 years. Nick is the author of a number of bodybuilding eBooks including “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus – Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of” all available at (http://hop.clickbank.net/?camnjane09/betteru). He can be contacted at betteru@fitstep.com.

Using Fitness Kickboxercise To Get In Shape! Part 2

By Cameron Abel – BestFitnessChoices.com

Welcome to part 2 of how fitness kickboxercise can help you get into the best shape of your life!

In part 1 we talked about how fitness boxercise is an all over body workout and also that it is a mixture of both high impact and low impact movements.

Here in part 2 we discuss the other two main factors why this is such a great choice for fitness training and weight loss.

3) It targets both the Upper and Lower body!

Big secret here – Women and Men want the complete opposite to each other when desiring their perfect body image… Umm yeah, not so big a secret!

Us men are obsessed with our top half wanting a good strong chest, powerful shoulders and of course those bulging biceps! Meanwhile the softer sex prefer a tight and lean bottom half.

We have all seen the imbalances out in the real world of people who only train either the top or bottom half of their bodies. In men we see the big muscly top half dudes who could crush a coconut bare handed and yet have the “chicken legs” syndrome! Elsewhere we see those women whose bottom half looks like an Olympic athlete thanks to endless step classes and aerobics yet they have the floppy arms and a neglected torso!

Targeting the whole body works so much better than just working certain areas because all over body fat reduction is what gives you the results and definition you want in those specific areas such as the abs, butt, thighs and top half as well.

Women should also rest assured that any sort of strength training will NOT bulge them up like an Olympic shot putter! It is one the biggest myths in the exercise industry. Fitness boxercise encourages the development of elegantly sculpted, long and lean muscles which in my research so far is what both men and women find very attractive in each other!

I have “busted” a few myths not only in this 2 part series but in many articles across BestFitnessChoices.com. If this type of info gets your juices flowing and also if you need to find out more then I would really recommend you taking a quick look at Global Health & Fitness. They really are what I like to call one of the most complete, all round fitness and weight loss partners you can find anywhere in the world be it online or offline! The amount of info, articles and reports is astounding, they have endless workouts, virtual exercise classes, video description of hundreds of movements and exercises, expert consultation, motivation, tracking software, recipes and a magnificent support network. If you are struggling and need a fully “pimped” system with all the help and support you could ask for, then Global Health & Fitness is for you!

Click here to see for yourself (and grab the two free eBooks while you are there!) => Global Health & Fitness

4) It’s An Interval Training Workout!

You will have surely heard of the magical “Fat Burning Zone” whereby exercising at a moderate rate will actually burn the most fat. This is true to a point whereby the body does actually burn fat as fuel when doing this type of exercise. However fat loss and weight loss comes down to calories out and total calorie expenditure is what truly matters at the end of the day.

Now if you work out moderately for half an hour you will burn around 150 calories depending on your individual body type and mass. But if you worked out as hard and as fast as you could for that half hour you could double and sometimes triple that result!

Of course training flat out the whole time is not a great idea, is hard to do and can even cause you injury and damage. This is where interval training workouts come into their own! Interval training workouts cause the body to lose more weight during but also after the exercise due to the “after-burn” created by alternating periods of high intensity with low intensity.

This concept of interval training is used by all athletes to improve their fitness and students of Fitness Kickboxercise classes also benefit from this formula as they mix heart rate raising routines like kicks, punches and strikes with less strenuous activities such as squats and lunges.

Interval training is by far one of the absolute best and easiest ways for those with little time to add massive value to their workouts and helps people of all ages and all walks of life improve their fitness, lose weight and look great!

I thoroughly recommend fitness kickboxercise and fitness boxing training as a fun and effective part of your weight loss journey!

Best of luck with it!

Cameron

If you want to further add to your interval training strategy then click the link below for a cheap as chips trial offer to Turbulence Training – the absolute top end of of town for interval training!

For less than $5 you can have a FULL ACCESS 21 day trial to all that Turbulence Training has to offer. You just can’tgo wrong! It’s less than the price of a good cup of coffee and far better for you than another Big Mac

=> Turbulence Training $4.95 Trial Offer!

PS: Important Info! Fitness Kickboxercise is a fantastic foundation in the basics of several martial arts techniques such as Muay Thai and Karate. The punches, kicks and strikes are taken from these complex arts but Fitness Kickboxercise alone will not give you self defense lessons or enable you to be proficient in these ancient martial arts.

I myself am a big fan of Muay Thai and find it an excellent choice for those experienced in the arts or even total beginners. There is an excellent program all about Muay Thai which includes heaps of video footage and awesome information. You can take a look at it here! => Muay Thai Boxing Secrets (Tell me what you think! Is it for you?”

Using Fitness Kickboxercise To Get In Shape! Part 1

By Cameron Abel – BestFitnessChoices.com

A fantastic way to get fit, tone up and lose weight is with Fitness Kickboxercise. Also called fitness boxercise, boxing fitness or boxing fitness training, it is sweeping the world and and with its close relation to interval training workouts is fast becoming one of the most popular fitness options of late.

Its ever increasing popularity is due to the variety of the workouts, the differing skills you can learn and of course for the effective results achievable. Many people with an interest in perhaps taking up a martial art like Muay Thai, Karate or similar also find that an introduction into the basic techniques, kicks and punches prepares them more and it is an easier transition into full martial arts training classes.

There are 4 fantastic reasons why workouts such as Fitness Kickboxercise will get you in your best shape ever. This article is the first in a two part series explaining the individual factors and how fitness boxercise can help you not only lose weight but also get stronger and more confident.

1) It’s a workout with a mix of high impact and low impact!

The difference in low and high impact exercise or movements is pretty basic. What it entails is simply that high impact means that the body leaves the ground and then a considerable force is jolted through the body when landing. Low impact means that the body does not leave the ground and thus there is no excessive jolt through the bones, joints and muscles.

Having said that, certainly do not shy away from high impact exercise as this form of exercise is the absolute best way to raise your heart rate and therefore burn more calories! Also a great side affect is that these “shocks” actually can increase your bone density which is vital for building strong bones and especially helpful for women who are more at risk from osteoporosis and other bone diseases.

So Cam, get to the point! Is high impact good or bad for you?!

Well the answer is both!

High impact exercise is great as mentioned above but too much of it changes those shocks to major damage contributors. This is why exercise is best done as a combination of both high and low impact exercise. Fitness boxercise, box fitness or kickbox fitness all mix high and low impact moves so you will certainly increase your fitness and do this also without doing yourself any damage.

Of course to keep variety in your workouts, I strongly recommend that you take a look at the BodyBot software which creates super fast 4 minute, quality workouts that will surely leave you gasping for breath at the end.

Don’t believe a 4 minute workout can get you puffing?!

Take a look (I dare ya!) =>BodyBot

2) Every workout is a TOTAL BODY EXPERIENCE

Most people have a particular area that they wish to lose fat from or tone up and they wrongly feel that if they just train that particular area, they will get rid of the problem. For instance, have a fat belly and then try and just do hundreds and hundreds of sit up. Oops! Doesn’t work does it and most people give up long before success. That sort of approach to weight loss is not just boring but also unbalanced.

When conditioning your body you need to think about more than just burning fat otherwise all you will achieve is a smaller version of your current form with the same imbalances! By combining cardiovascular work with strength and flexibility training you will lengthen your muscles as well as improving your posture by strengthening weak muscles.

So the great thing about fitness boxercise is that it combines cardio, strength and also flexibility training into an all over body workout including kicks, punches and other strikes, all at once!

The strength training aspect is taken care of by the use of your own bodyweight! It is a myth that you have to lift heavy weights to get anything out of strength training. Take for example the average male is over 200 pounds. This is quite a lot of weight to shift around doing push-ups, crunches, lunges etc and we have not even started with the martial arts style moves yet! Throw in the hand weights and there is more than enough resistance to get the job done!

Any fitness or weight loss program needs to be complemented by a healthy nutrition program. I really learned so much about this area in Tom Venuto’s Burn The Fat, Feed The Muscle eBook. It was my bible for ages and really set me up with what I needed to know about healthy eating, goal setting, macro-nutrient ratios and actually understanding the way the body stores and of course loses fat. I strongly suggest you take a peek at it and see for yourself!

=> Burn The Fat, Feed The Muscle

See you in part 2 of how Fitness Kickboxercise is truly a great interval training workout.

5 Guaranteed Fat Burning Tips for 2010

If it’s January, it must be crazy time in the gym…and it must mean that every huckster out there is selling the magic potion to help folks lose the blubber

Be very careful about “gurus” who make claims that sound too good to be true…after all, none of that stuff has worked in the past, why would it start working now? It’s easy to get caught up in the latest “weight loss craze”, but it is essential for you to never stray too far from the basics.

The basics are what work time and time again. That’s how the TT Transformation Contest winners get such great results.

The 5 simple steps to success are:

1) Review your food journal.

Research shows that if you use a food journal, you should lose up to 3.5 pounds more than if you didn’t. Pretty simple, huh?

2) Use Fitday.com to see if your calories have crept up.

When people ask me how many calories they should be eating, I simply tell them to do three things.

- Go to Fitday.com and find out how many calories they are eating now.

- Cut that number by 20% if they are not losing weight.

- Improve the quality of their diet by eating at least 5 servings of fruit and 5 servings of vegetables each day (in addition to your other healthy foods). The fat will fall off with this simple guideline.

3) Stop doing long, slow, boring cardio and switch to interval training.

Unless you are training for a marathon, a 10-K, or if you just love cardio more than life itself, there’s really no reason to do long, slow boring cardio. Switch to shorter interval training sessions and you’ll get more results, have more fun, and do it all in less than half the time.

4) Review your workouts for best results.

In addition to your food journal, you should keep a workout journal. This will allow you to go back through your past workouts to find out which ones worked best for you and which ones you enjoyed. If you’re struggling now, I suggest returning to the program that gave you the best results in the past.

5) Include resistance training in your workouts to help you sculpt your body.

Look at your body as a sculpture…sure you might have a little extra plaster on it, but you’ll get that off fastest with nutrition, not long cardio.

So use nutrition to lose the fat, and resistance training supersets, like the ones in the world-renowned Turbulence Training program, and you’ll sculpt your body like a beautiful work of art.

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5 Excuses That Won’t Fly in 2010

It’s 2010. Your old excuses for not getting in shape won’t work. As Dr. Evil (Austin Powers) said, ZIP IT! I don’t want to hear them anymore! Read em’, then haul your excuseless butt to the gym!

1. I have no time.

According to a story in a recent issue of Men’s Health magazine, Barack Obama works out for 45 minutes a day, 6 days a week. Obama doesn’t just play basketball either. Our new president stays fit to lead with cardio and weight lifting. He also says he wishes he could train 90 minutes a day. Have you ever seen what the daily schedule of a U.S. president looks like? If the busiest man in the world can train every day for 45 minutes a day, then what’s your excuse? ZIP IT! You ain’t got one!

2. It’s too expensive.

Getting in shape certainly is expensive… if you keep wasting hundreds of dollars, month after month on worthless “miracle” weight loss pills, internal cleansing gimmicks and “magic” potions that all claim to make you slim. Deceptive advertising and slick marketing for bogus diet aids is more rampant than ever. 2010 was the year of thewu-long tea scam, the acai berry scam, and, of course, the ubiquitous “cleansing” and “detox” gimmicks . Unless you put on your critical thinking cap and learn to investigate before you invest, then you’ll get scammed by 2010’s flavor of the year as well. Your quest for those elusive “6-pack” abs will not only continue to be expensive, you’ll go broke. Walking, jogging, calisthenics and body weight exercises are FREE. If you want to know what’s really expensive, tally up the cost of legitimate expenses like natural food, gym memberships, fitness education, dumbbells and so on, and compare that to your doctor’s bill when you’re sick.

3. No one will support me.

Experts on social influence say your income will be approximately equal to the average of your 5 closest friends. Not only do I think that’s pretty darn accurate, I also believe that your health is your greatest wealth, and your physical condition will be about equal to the average of your 5 closest friends. It’s a real challenge to stay positive, focused and active when you’re surrounded by critical people and negative influences. However, in 2010, lack of support is no longer a valid excuse. Online social networking is exploding (check out Twitter and Facebook ) and more IN PERSON friendships and associations are being made from an internet connection than ever before. Training buddies can be found online. Connect with them. Mentors and coaches are easily found online. Hire them. Support forums have been around for years. Use them. No support from your current friends? Stop whining, start reaching out and go make new ones. In 2010, support partners and new friends are just a click away.

4. I can’t lose weight because of my genetics.

The marvels of modern medical and biological research are astonishing. Our top scientists have mapped the human genome! In the past few years, numerous genes linked to obesity have been discovered. However, the obesity epidemic we’re facing today has only developed over the past 50 years and genetic mutations that lead to serious obesity are extremely rare. Genetic predisposition only means that you have a tendency. It’s when the genetics meet lifestyle and environment that the genes express themselves. If you have a family history of heart disease, is it smart to smoke, eat junk, be a stressed-out, type-A maniac and a couch potato? Well of course not, and it’s the same with obesity. If you have a tendency predisposing you towards obesity, you’d better be the person doing the MOST exercise, not the least. You’d better be the person paying the MOST attention to your nutrition. You’d better be the person with the healthiest lifestyle. But unfortunately, it’s usually the opposite. Most people throw up their arms in frustration saying, “what’s the use, I was dealt a bad hand.” Sorry. That won’t fly in 2010. The latest research says genetics are a factor, but a tendency is not a destiny!

5. I don’t know how.

The lamest excuse of them all in 2010 is “I don’t know how.” NO ONE KNOWS HOW TO DO ANYTHING UNTIL AFTER THEY HAVE ACTUALLY DONE IT! Ponder that for a while. You don’t need to know how at first. To get started, you only need to know WHAT… what is the goal? Setting well-formed goals is the master skill of success. Not wishy-washy resolutions that have no resolve behind them, but real goals. In writing. With emotional ooompf! As you continue to affirm, visualize and focus on your goal with clarity, belief, and expectation, your new goal or intention will be received by your subconscious. Once a goal is accepted into your subconscious mind, your brain, being a goal-seeking mechanism, will turn on your attention filters to seek out all the information you will ever need to reach your goal. It will also turn on an infallible navigation system to guide you to your goal like a torpedo to its target. As your brain guides your attention, your direction and your behavior, you will discover that today, in 2010, there is more good information, coaching and instruction available than ever before. And when you’ve activated that “success radar” in your brain by setting goals effectively, it’s not as hard to find honest, accurate and helpful HOW-TO advice as you might think. In fact, you found this webpage, so you’re doing pretty good right now, aren’t you?

No more excuses. In 2010, remember my Burn the Fat, Feed the Muscle Creed: You can either make excuses or get results, but you can’t do both!

Your friend and coach,

Tom Venuto
Fat Loss Coach
BurnTheFat.com

About the Author:

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, 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: => burnthefat.com

3 Amazing Fat Burning Interval Training Options

By: Craig Ballantyne, CSCS, MS

Turbulence Training

If you are looking to cut down on the amount of time you spend in the gym without jeopardizing your fat loss goals, then including interval training alongside your strength training program is the only way to go.

Just imagine spending half the time in the gym – if not more – and getting way better results. Isn’t that what you deserve?

I thought so.

And to make the notion of ditching long, slow, boring cardio even more convincing is the fact that you will be far less susceptible to sustaining an overuse injury with interval training.

For some of you, however, the thought of giving up your daily cardio machine routine is too much to bear. But not to worry because you can still use your favorite machine, but we’ll just tweak things a bit so that you get more out of your workout in half the time.

1) Interval Training Option #1 – Classic Intervals

For example, try incorporating intervals on the treadmill by running hard for 30 seconds, at an 8 out of 10 intensity level, followed by 60 seconds of light recovery at a 3 out of 10 intensity level.

That is one interval, and so you will repeat this process up to 6 times, while using a five minute warm-up and a 5 minute cool down.

Each week try to do more squats in the same amount of time. This may sound easy, but trust me; it can be as difficult as you make it!

2) Interval Option #2 – Short Burst Squats

I personally recommend a Gymboss timer for this type of training, but it isn’t essential.

So, for the bodyweight interval training you will do as many bodyweight squats as you can for 20 seconds and then hold the bottom position for 10 seconds, then repeat your squats for 20 seconds, and then hold at the bottom for 10 etc. Repeat these intervals for 8 rounds.

3) Interval Option #3 – Kettlebell Swings

If you have a kettlebell, you can do swings or kettlebell squats for 30 seconds and then walk for 30 seconds and alternate for 6-10 rounds. That’s a great way to finish a fat burning workout.

Alright, so those are just three of the countless ways in which you can include interval training into your workouts that will burn fat faster and help you avoid spending more time than necessary in the gym.

Turbulence Training Bodyweight Deluxe Program

Instead of New Year’s Resolutions, Set S.M.A.R.T.E.R. Goals

Why do new year’s resolutions usually fail? Why do you start with guns blazing on January 1st, but by February, you’re losing motivation, cheating on your diet, skipping workouts, and slipping back into old patterns? John LaValle, a master trainer of Neuro Linguistic Programming (NLP) suggests that we should take a closer look at the meaning behind the word “Resolution.” Being derived from the word “re-solve,” it really means “to solve again.” And isn’t that exactly what happens? You solve the same problem again and again, year after year?

You know what I’m talking about… That 20 pounds you lost last year, and promptly gained it right back… you are now resolving to take it off again aren’t you? The very nature of the word resolution implies gaining it back again.

Suggestion: don’t make resolutions. Set SMARTER goals.

Resolutions aren’t real goals. They’re more like wishes, and wishes are wishy-washy. A wish becomes a goal the moment you put it in writing. When you write your goals in a certain way, following scientific principles of success psychology, you’ll skyrocket your chances of getting what you want this year… and keeping it.

One of the most tried and true methods for goal achievement is the SMART goals formula. If you searched the net for SMART goals, you would probably find a dozen different variations on the SMART goal acronym. Here’s my version of SMART goals, along with a little extra to make them even SMART-ER.

1. Specific. Set goals with clarity. Your mind does not respond well to vague generalities. If you say your goal is to lose weight and then you lose one pound, then you’ve reached your goal. Is that what you really wanted? Get clear. Be precise. Be specific.

2. Measurable. Set goals that can be quantified in measurable units such as pounds, body fat percentage, lean body mass, inches and clothing sizes. Performance goals can include strength (lbs or kilos lifted) and repetitions completed. Don’t forget to include health goals as well, such as blood pressure and blood lipids.

3. Accountable. Set goals you can be held accountable to. First be accountable to yourself by using a weekly progress chart, a daily nutrition diary and a training journal. Then double your motivation with external accountability and submit your results and journals to someone else who will hold you to your commitments.

4. Realistic. Set goals that are attainable and maintainable. If you lose two pounds of fat per week, you are doing awesome. 30 pounds in 30 days sounds great in the advertisements, but it is not typical, and rapid weight loss is likely to consist of muscle and water, not fat, and is nearly impossible to maintain.

5. Time Bound. Set goals with deadlines. Time limits are highly motivating. With no time limit, there is no urgency for completion. Set goals for daily workouts and nutrition, weekly weight and body composition and 12 week changes in weight, body fat or measurements. Set long term goals as well for one year, five years and even beyond. For all time periods, be certain that your deadline is realistic.

Now we add some motivational ooompf for this year by making your goals even SMART-ER!

6. Emotional. Goals give you a direction, but strong emotions are the propulsion system that drives you in that direction. Build up a burning desire by focusing on the emotional reasons why you want to achieve your goal. Connect your goals to your values. What’s most important to you about reaching your goal? If you reach 9% body fat, or whatever is your target, what will that do for you? What will your life look like then? How will it make you FEEL?

7. Reviewed often. Resolutions fail because they are casually set once at the beginning of the year and easily forgotten. Stay laser-focused by writing and reading your goals every day. Repetition is one of the keys to re-programming your mental computer for success. Use the goal card technique. Write your single most important body or fitness goal on a small card, then carry it with you every where you go, reading it several times a day.

S.M.A.R.T.E.R. GOALS is a simple, memorable formula for goal setting and goal getting. It may not be new, but then again, there are no new fundamentals. Methods and tactics may change, but scientific principles of success never change. And don’t forget to make your goals even smarter this year. A goal that’s not strongly desired and kept in front of you every day will be forgotten. Stay focused, eat right, train hard and expect success!

“A goal that is casually set and lightly taken will be freely abandoned at the first obstacle.” – Zig Ziglar, Motivational Speaker

Your friend and coach,

Tom Venuto
Fat Loss Coach
BurnTheFat.com

About the Author:

Learn how to get rid of stubborn fat and increase your metabolism by visiting: =>BurnTheFat.com

Top 5 Holiday Workout Gifts

Hi,

With Christmas gifts and New Year’s Resolutions only a few weeks away, fitness and fat loss expert Craig Ballantyne sent me his top 5 gift suggestions to share with you.

It doesn’t matter if you’re buying for someone or if you want to know the best workout gifts to ask for, Craig has the 5 best present suggestions.

#5 – A Stability Ball

The stability ball is one of the most versatile fitness tools, and it allows you to exercise your abs and back of your legs better than any body-weight only exercises.

#4 – A kettlebell

With a kettlebell, you can burn calories, do intervals, work your abs, build strength, and completely sculpt your body. Beginner women should start with a 12-18 pound kettlebell while beginner men can start with an 18 or 35 pound bell. You should be able to find quality kettlebells at a local sports store or online from a site called DragonDoor.com.

#3 – Kettlebell Workouts

Once you give or get the Kettlebell, you’ll also need workouts, and the best source for beginner and intermediate kettlebell-bodyweight workouts is the Turbulence Training Kettlebell Revolution program.

Click here to get this program:

=> Turbulence Training Kettlebell Revolution

#2 – A Gymboss Timer

This little timer allows you to set two different intervals and will alert you when each interval is up. For example, you can set it to do Tabata Intervals (20 seconds on with 10 seconds of recovery) or to do 30 seconds of Kettlebell swings followed by 30 seconds of rest.

It’s a cheap – $20 – tool that will help you organize your workouts and maximize your results.

#1 – The Turbulence Training Fat Loss System

With Turbulence Training for Fat Loss you can lose fat and sculpt your body in the comfort of your own home, without doing long, slow, boring cardio. It is a proven, guaranteed program that will help you lose belly fat and get a lean, hard, flat stomach.

This is the #1 home workout and perfect for your New Year’s fat loss program, especially if you hate going to busy gyms.

Plus, you can even try out Turbulence Training for less than the price of a giant, fancy coffee at Starbucks.

Click here to give Turbulence Training a 21-day try-out for less than 5 bucks:

=> $4.95 Turbulence Training 21 day Trial

And remember: This program is guaranteed to work for you. You have nothing to lose – and it is the perfect program for anyone in your family or group of friends who loves to workout.

So those are the 5 best workout presents you can give – or receive – this year.

Happy Holidays!

Cameron Abel

PS – Don’t miss out on your chance to use Turbulence Training to win up to $1000 cash in the 7th Turbulence Training Transformation Contest that starts on Sunday, December 27th.

Click here to get ready to get started with Turbulence Training:

=> Turbulence Training

More details on the 7th Transformation Contest coming soon!

The Elusive 10 Minute Fat Burning Workout Video!

Many people disregard short, sharp and focused workouts due to the thought that 10 minutes is just not enough time to achieve any results. Of course a 30 minute or hour long session will provide greater benefits (if done correctly) however a ten minute workout is certainly better than nothing and if you do the right things then you will certainly achieve results.

Will one ten minute workout a day solve all your fitness and weight loss problems? Of course not but they can be a great option if you just don’t have the time for a full workout or a great addition to your fitness regime.

Take a peek at the video for a great example of a short, sharp workout from Turbulence Training.

Best of luck in your fitness goals,

Cameron Abel

==> Watch the video here! <==

3 Secrets to Get a Booty for Life Today!

If you want to lose thigh fat, get sexy legs, and build a perky butt and booty that you can be proud of for life, then this could be the most important article you ever read.

Nutrition is the secret to success for women when it comes to sculpting their bodies and losing thigh fat.

Do you keep a nutrition log? If not, you must start doing so!

Research shows you’ll lose more fat if you track your diet and write down what you eat.

Record every aspect of your nutrition for at least 1 week. Most people have no idea how many calories they are eating each day. Just doing that will help you lose inches.

Here are 3 more secrets to success if you want a Booty for Life…

1) The #1 diet secret to success is…

To remove excess sugar and processed foods from your diet and switch to cheaper and healthier foods. In the Booty for Life program, you’ll receive a complete calorie counter and meal plan guideline to help you identify the perfect fat burning meal plan for women.

2) Small nutrition changes can help you lose a lot of fat.

This can be as simple as committing to one small nutritional improvement per day (such as replacing your lunchtime soda with water) and one large change per week (such as setting aside time on a Sunday to shop and prepare for your weekly meals).

In the Booty for Life program, you’ll also get…

- The Treats and Cheats Food Guide

- A step by step system to determine the number of calories you need

- Detailed guides to good carb, high-protein, and healthy fat foods

- A perfect meal plan for eating multiple meals, even for busy women

3) Exercises that you can do in the comfort of your own home – and even while LYING DOWN! – can help you sculpt your booty and “perkify” your butt.

In the Booty for Life workout program, you’ll discover…

- Unique LYING DOWN exercises that work your butt

- Proven exercises to burn belly fat

- You don’t need long, slow cardio or boring crunches

And you can build a beautiful butt in the comfort of your own home!

Click this link to get the complete Booty for Life program and nutrition guide:

=> Booty For Life!

To your success!

Cameron Abel

Isolation Exercises – Good or Bad?

By Cameron Abel – BestFitnessChoices.com

In this article, I would like to add my 2 cents worth to the “Isolation Exercises” debate.

Basically, isolation exercises (sometimes called isolation method or isolation methods) is any exercise or movement that works a specific muscle in a specific action that as the name implies: isolates all other muscles during the exercise. The theory behind it is that as part of your strength training exercises, you can target specific muscles and areas and train that area to achieve the desired results.

To me, Isolation exercises or isolation training certainly have their place such as training when injured as to not strain or aggravate the injured muscle or limb, to strengthen a particular area such as the back or even targeted muscle growth to help a particular aspect of a sporting movement. All those reasons are fine by me and I encourage their use when under those situations.

In my eyes, I feel the use of isolation exercises is sometimes used more for a cosmetic or purely visual aspect and well utilized in the world of body building where you want every single muscle to be defined and clearly worked. This is itself is fine and quite a necessary part of the body shaping or body building sport and I have no problem with it.

However, my whole approach, principles and ideals to fitness and health is to utilize overall, total body workouts which naturally improve your fitness and then as a result of course, your physical body, using programs and methods designed to be doable by all walks of life including those busy lives with families, kids, long work hours etc.

So although I agree with some of the reasons isolation exercises are used, I feel that some of them are really not all that helpful and some are downright dangerous! The body is designed to be worked, trained and sculpted all over and there is nothing more ridiculous looking than un-proportioned parts of the human body because they have been trained excessively while other parts have been neglected or ignored. I am sure you have seen the gym try hard that has a massive upper body yet has the legs of a chicken!

You will find that most good strength training exercises can be generally adapted to mirror or reflect actions we may undertake in the course of real life so for me, if the action seems to have no end purpose and also doesn’t feel right then it is a good idea to cease this exercise immediately. Some isolation exercises are downright painful and again should be ceased immediately if causing pain.

When working out your aim should definitely be to feel worked, muscle stressed and fatigued however there should never be sharp pain or feelings of painful awkwardness. Two exercises I am particularly not fond of are overhand wrist curls and also weighted shrugs. In my eyes, they serve no real purpose, hurt when you do them and generally just don’t feel right!

So there you have it! Just my humble opinion on which I am sure some people would disagree and that is fine. My last word of advice on isolation exercises is just to be sure on what reasons you have for doing the exercise, what are you trying to achieve as a result and above all, how does it feel while doing it? Look at isolation exercises in that manner and you will easily determine if it is the right thing for you!

All the best, Cameron Abel

Exercise Machines – Friend or Foe?

By Cameron Abel – BestFitnessChoices.com

The benefits and overall total effectiveness of using an exercise machine as part of the tools in your fitness and weight loss efforts is another area that splits the fitness industry and provides plenty of debate and endless opinions!

There are a heap of different types to choose from such as rowing exercise machines, elliptical exercise machines, abdominal exercise machines, pilates exercise machines, vibration exercise machines and the list goes on! So which of these are actually good, useful and the best exercise machine?

In my opinion there are some positive effects that can come out of their usage however it largely depends on some specific factors. These factors range from what type of machine you are using, your expectations from it and also the big one – what is the enjoyment / longevity of the machine or put another way, how long will you actually use it?! Machines covered in dust due to lack of use have not been proven to be effective

The common characteristic of these fitness exercise machines is that they are cardio based – which is good! Some claim to work your whole body while others train certain parts or problem areas of the body. There are certainly more than a couple to choose from too! The home shopping channel and the late night infomercials are constantly spruiking the latest and greatest amazing scientific breakthrough! More about that little statement later…

Some people expect that the purchase and use of a cardio exercise machine will give them the body of their dreams and a whole new level of fitness. If you share that belief then I am sorry to disappoint you! Of course a good quality exercise machine can help you achieve certain aspects of your fitness and weight loss program but it is not the only part and should be used in conjunction with great and healthy nutrition, weight training as well as other exercise strategies such as interval training.

When selecting an exercise machine, it is also important to choose one that allows you to “mentally switch off” and just go through the motions. As the benefits of most cardio workouts don’t really kick in until after 20 minutes or so, machines that have fluid, easy movements, with repetition that does not drive you silly with boredom or movements and actions that take your concentration to do continuously are best. Preferably they can be used while watching TV which really helps pass the time especially in workouts in the 25 to 45 minute range. If your machine does not tick these boxes then start writing out your FOR SALE – hardly used – advertisement!

As mentioned briefly above, there seems to be a new breakthrough in fitness machines every week with product after product wheeled out on the shopping channels and late night infomercials all claiming to take advantage of the newest discovery in fitness technology!

Isn’t it funny that these machines keep coming out and replacing the one just released which already was the best thing around, promising easy and fast results and done with a great smile on your face! Is technology in the health & fitness industry really evolving so fast? I think we both know that it is not and the reason why these machines keep coming out is that they take advantage of the people craving an answer to their fitness and weight problems and are willing to keep handing over their hard earned money for that quick fix or exercise breakthrough.

If you are still following me then you are not one of those people. Thankfully you realise that there is no magic fix, pill, potion or machine and that getting fit and losing weight is hard and takes commitment and motivation! So with this in mind I can only truly recommend the traditional machines that have been around for ages and remain one of the true constants in gyms both home and commercial over time. These are:

The Treadmill
The Stationary Bike

Have a look at gyms from many years ago and then again today and you will see these two machines in all of them. Can we say the same about most of these others being advertised? There are of course other machines that can help you. Machines like the stepper and also rowing machines are also very good however nothing beats the first two. There are also some effective elliptical machines out there but you need a good one. Rowing machines can also be excellent when used correctly.

I love the treadmill and the bike simply because you can just go and go and go without too much thinking and then suddenly your workout is over. They are also both fantastic for interval training (changing the intensity of your exercise in programmed intervals) and the bike is a tremendous alternative for those of us with bad ankles or injuries caused by or aggravated by running. As for the others, especially those on the infomercials with the gorgeous sports models, exercising away with big smiles and not a bead of sweat… well just take a look at nearly every garage sale or second hand shop and undoubtedly you will be able to take your pick of them! I am sure that point speaks for itself!

As said above, machines aim to give great cardio workouts. An extremely cheap alternative is the workouts you can design and use through the awesome BodyBot software.

I don’t normally recommend quick style workouts but sometimes you just don’t have a lot of time or you don’t have much equipment available to you. At BodyBot, you can access ready-made 5 minute workouts that work your whole body or specific parts (up to you!) or design your own all with video descriptions of every exercise and believe me when I say that they are not easy! That for me is the key ingredient in seeing whether or not a quick workout is a waste of time or not. Another great feature is that it is internet based so you can access it anywhere which is great for when you are on the move. No longer can holidays or business trips be an excuse to not get your workouts in!

See it here =>BodyBot and have a look for yourself!

Cardio, Weights, Interval Training – What’s The Best Type Of Training?

By Cameron Abel – BestFitnessChoices.com

Cardio, Weights, Interval Training – What Is The Best Type Of Training?

Well, well, well here’s a big old can of worms to open up! What sort of fitness training is best for you and why is it so?

Well, like I have said from the get go, all my health and fitness knowledge, ideas, tips, tricks and advice stems from what I have learned and achieved here in the real world. My claim to fame is not and never has been as a fully fledged personal trainer, degree in sports physiology, doctor, nutritionist or anything like that. As stated above, I just provide real life examples and my own version of what I have learned from many, many sources put into practice with my own bits and pieces thrown in along the way. So now that’s out of the way, my idea of the absolute best way to train (in the real world remember) is 3 sessions a week with a mix of both cardio and weights but also don’t forget to include the magic ingredient (and just perfect for those busy people) interval training workouts. An interval training program really is important to supercharge your fitness training program!

Now of course there are limitless versions and millions of strategies and programs that are totally contradictory to what I have just said. That’s fine! My training is geared to normal everyday people with busy lives, wanting to train in and around the home with the goal of getting fit and losing the pounds needed to get healthy and happy. It is not specific advice on how to train for the Hawaiian Iron Man or turn you from a 120 pound weakling to a muscle bound dynamo!

As above, there are so many types of training even just with cardio workouts. You have cardio weight training, cardio fitness training, cardio strength training plus many others under the cardio training banner!

My ideal days to train are on a Monday, Wednesday and Friday. This is because after a weekend we are always revitalized (especially if we have been bad!) to train hard on Monday! Additionally and for those that work on the weekend, it is always harder to train after work on these days and for those that don’t work, leaving the weekend for serious training is not a good idea because there is too much fun stuff to do! By all means don’t be a couch potato on these rostered days off from training but make sure you get active in fun ways such as sport or walking or going to the beach etc. Your three training days are for serious, programmed cardio interval training work outs.

It is best to train for 45 minutes to an hour if you can otherwise a minimum of 30 minutes will be OK. Do not go for longer than an hour as the benefits simply are not there and all you will mainly achieve is additional fatigue and lack of motivation for not much reward.

For all three sessions, do a challenging but not crippling weights session for about 25 minutes and then finish with 25 minutes of interval training. Don’t forget to warm up and warm down for the first and last 5 minutes of the hour. For those keener types Wednesday can be substituted for a heavier weights session with a shorter interval training portion.

Not sure about what interval training is? Don’t worry as I speak in more detail about Interval Training all over BestFitnessChoices.com and it is the basic fundamental of the outstanding Turbulence Training programs.

To see what I mean and to take advantage of a FULL ACCESS ALL AREAS 21 day trial of Turbulence Training for less than 5 bucks then just

=> Click Here for Turbulence Training $4.95 – 21 Day Trial

Fat Burning Abdominal Circuit Workout

Most people think abdominal workouts require hundreds of sit-ups and crunches. The truth, however, is that they are just a waste of your time, and in some cases, may actually injure your low back.

If you really want 6-pack abs along with a sculpted body then the most efficient and effective way of achieving it is through total body exercises.

In this workout you will be performing nine total body exercises in circuit fashion. Therefore, each exercise will be performed back to back to back with no rest in between.

Start with kettle-bell swings. These are 2-hand swings and you need to power up with the hips. Drive them back and power them back up.

Move immediately into extended push-ups. Move your arms out in front of you as you lower yourself down and back up.

The next exercise is a stability ball pike. This is a more advanced version of the stability ball jackknife. Place your feet on the ball and your hands on the floor and pull the ball in as you push your hips up until you are in a pike position. Try to get your hips as high up as possible. If you are not very flexible, just do jackknifes in place of them.

Move immediately into stability ball back extensions. Plant your feet against a wall or something stable. Your chest is supported by the ball. Place your hands behind your head and raise yourself up and back down.

Next is a 1-arm kettle-bell swing. Make sure you are driving back with your hips and back up. If you are more advanced, you can do snatches in place of the swings. Do all reps on one side and then do all reps on the other side.

Next you will do high rep close grip push-ups. Tuck your elbows into your sides with your hands closer together as you move down and back up. Do as many as you can.

Move immediately into stability ball leg curls. Place your feet on the ball and bridge your hips up with your arms out to the side. Curl the ball in while keeping your hips up the entire time. Do 20 reps.

The next exercise is a stability ball roll out. Place the ball in front of you and start in an upright position, roll the ball out. Get a nice long stretch as you roll out and contract your abs when you pull it back in. If you have an ab wheel, you can use that in place of a stability ball. This is going to be harder than using a stability ball.

Finally, you’re going to finish off preferably with a sprint as the last exercise. If you can’t do sprinting, you can sprint in place or finish with burpees.

In most cases, although you aren’t directly targeting your abdominals, you are still required to brace them which in turn indirectly works your abdominals for a powerfully efficient abdominal workout.

If you liked this workout and want other maximum fat burning results, switch from crunches and cardio to the belly fat burning Turbulence Training workouts: => Fantastic Trial TT Offer!

Choosing Your Weight Loss & Fitness Support Network

By Cameron Abel – BestFitnessChoices.com

As we certainly all know, especially if we have tried and failed in efforts to get fit and lose those extra pounds – it’s not easy!

In fact, for most of us, myself included, it’s extremely difficult!

All of the talk focuses mainly on nutrition, programs and the exercise you are doing however there is also a very important factor that if engaged correctly can make the difference and ensure you actually have successful results.

This missing link that is often unused is simply the magic of selecting and utilizing your support network. Sounds big and complicated? Maybe, but the truth is so much easier and as mentioned above, if done correctly and chosen right, the benefits are brilliant!

So then, in layman’s terms, your support network is just a bunch of people that you know and trust and also those that you respect their opinions. They are also people who you will actually listen to when they give you advice or even a bit of “tough love”!

They can be your partner, parents, children, friends or even work colleagues. They can be many or they can just be one or two; the key is they must be supportive and helpful in assisting you achieve your goals.

The idea is very simple. You already have all your goals in mind, you have made nutritional changes and you have started exercising. To help you live up to these goals, you take your network of people and you tell them exactly what you are doing, how you are eating and how much you are exercising.

You also tell them your ultimate goals and the time frames you want to achieve them in. Finally, you enlist their support by telling them that you want them to keep you on track and be hard on you (but positively) when your actions differ from your words.

Be sure that when they do actually give you their advice or perhaps a gentle hand to get you back on the right track that it is taken in the correct manner. You have after all asked them to do this for you!

When things are going well, be sure to thank them for the contribution they have made to your success. This will involve them even more so and their personal motivation to continue to see you succeed will also keep you on the right path.

The beauty of such a system is that it can help you in so many ways. By “putting it out there” and letting people know what you are doing, your own personal motivation to stick to your guns in increased as after all, no one wants to be known as someone who is all talk but no action!

Also, your support network will help you out during the tough times and get you to refocus and reaffirm your goals. They will also share in your success, further galvanizing your bond together and virtually guaranteeing you will strive for the next level.

So you can see the benefits however you must choose the right people to help you out. If you pick people who are slightly weak and continually let you get away with nutritional or exercise indiscretions then they will not be much help. On the opposite side, if they are too hard, too aggressive and cause you to not listen to them, then again the result will be poor.

What you want from your people is good, well meaning support and advice. People that have your best interests at heart, truly want you to succeed and will positively guide you while steering you back on course as well as people that will be excited and happy for you when you can both share great results.

If you are lucky enough to have some of these types of folks around you and you stick to your goals then you will have every success on your journey of weight loss and improved fitness!

So get out there, find your support network and get them on side, helping you out! When you have done that, keep the motivation going and click the link below to receive a FREE 10 minute workout from Turbulence Training in PDF form ready for instant printing!

==> Free 10 Minute Workout PDF

How Often Should I Train?

By Cameron Abel – BestFitnessChoices.com

Boy oh boy! How many different answers can you get out there for this question?!

Kazillions! Some right, some wrong but I guess ultimately the answer lies in what results you want to achieve and also in what time frame.

If you are desiring a massive and cut body and you want it in 6 months, then you can be pretty sure you will need to be training extremely hard at least 5 times a week if not every day.

The opposite also applies whereas you may want to just tone up a bit and lose 10 pounds. Eating right and “proper training” once a week as well as some active play will certainly do the trick.

Here at BestFitnessChoices.com, my whole site is geared mainly towards the average Joe or Jill who is very busy with work, children, families and other commitments etc. People that are willing to work hard but don’t have the time to go to the gym or train 5 or 6 days a week and who want to see results for their hard work.

For this reason, scheduled workouts must check the following boxes:

Be able to actually fit into an already busy schedule
Allow enough time for rest between workouts
Are programmed on days that you will actually be more likely to do them
Keep y0u looking forward to your sessions
Take advantage of “Weekend Confessional” or “New Leaf” days! – eg Mondays!

I feel the best amount of training days for us normal, busy lives people is simply 3 days a week of scheduled, specifically designed and planned workout or exercise sessions. I also believe that the best days for this training are Monday, Wednesday and Friday. Here’s why!

One of the biggest challenges many people face on exercise programs is of course, motivation. 3 days a week keeps it fun and not a daily chore and there are also plenty of days off for you to recover or do other active exercise that is more “fun” such as playing sport, hiking or even just relaxing.

You also want to be looking forward to your workouts which will mean that you will enjoy them more and won’t dread your workouts. Win, win, and win!

Training on these days also keeps your weekend free because so many of us either don’t quite get to our weekend session due to work commitments, you just don’t feel like it or the fact that there is often other things on. Small tip though, if you can, a quick cardio session early on a Saturday morning can not only burn off a few calories but also provide you with motivation to be good for the rest of the day!

One of the keys to training especially when just starting out is not to overdo it with crazy enthusiasm and sometimes this is very hard to do. Who is the person who will ultimately see the best long term results? The one who goes nuts and trains hard, 5 to 6 times a week and then gets burnt out or dreads their workouts after just a month or two and then quits altogether or the person who trains hard 3 times a week, does “fun exercise” on other days of the week (if they even want to!), looks forward to their workouts and follows this routine for a year? I think we both know the answer to that one.

So to conclude, of course more exercise is certainly better in the short term (in most cases) if you can keep it up and not lose motivation. However, I know you will get the best results by keeping yourself fresh, adequately recovered and interested, enabling you to follow your programs and routines much more long term.

This one factor alone will result in getting you in much better shape over the long run which is of course what we all want. How many times have we seen people eat and exercise really hard for 3 to 6 months, lose heaps of weight and get in fine shape, only to see them go back to their old patterns and ultimately, back to their old bodies!

Basically, keeping yourself in shape should be a lifelong goal and the more you make exercise a regular and normal part of your day, the better your life will be!

To learn more about effective exercise programs and fat burning workouts that are specifically designed and targeted for just 3 sessions a week, click here and check out a trial membership at Turbulence Training which gives you FULL ACCESS to all they have to offer, for 21 whole days for less than $5!

Exercise hard but safe and have fun!

Cameron Abel

Expert Review: Ab Exercise Infomercial Gadgets

If you’ve ever watched an abdominal exercise gadget infomercial and wondered if those products worked, fitness expert Craig Ballantyne, author of Turbulence Training, recently reviewed a research study on ab exercise gadgets to help you get the truth about abs.

According to Craig, one of his favorite ab exercises includes one of those cheap infomercial gadgets, “the ab wheel”. You can pick one up at Walmart for under 20 bucks, and it works your abs hard without crunches.

But do other ab gadgets hold up?

Researchers (from the Mayo Clinic, of all places) tested the “Ab-Slide” device and compared it to the ab crunch, the supine double leg thrust (seated knee tuck-in), and side plank.

Reference:

J Strength Cond Res. 2008 Nov;22(6):1939-46.

Ten young men and twelve young women did all the exercises.

Tests showed that the Ab-Slide, a contraption fairly similar to the Ab Wheel, worked the abs the hardest.

On the other hand, the seated knee tuck-in required a lot of hip flexion, and the doctors believed it could cause BACK PROBLEMS in people prone to low back injury.

Craig recommends sticking with the Ab Wheel, and of course, keeping crunches out of your program. He also suggests adding the Seated Knee Tuck-in to your list of ab exercises to avoid.

For best results, stick to the exercises in the Turbulence Training workout program.

Click here for more ab exercises and workouts:

=> Turbulence Training for Abs!

Train hard and safe,

Cameron Abel

PS – Just say NO to crunches.

Not only are crunches hard on your low back, they are also useless for helping you get a flat stomach.

Instead, stick to interval training, the ab exercises in Turbulence Training, and the TT nutrition guidelines if you want to transform your body.

Click here to burn belly fat fast:

=> Turbulence Training For Abs Trial Offer!

The Importance of Keeping a Food Diary

By Cameron Abel – BestFitnessChoices.com

In this article I would like to talk about the importance of keeping a food diary, especially if you are just starting out or have had a long history of battling weight loss.

There are some medical and body exemptions of course however the theory of weight loss really is quite simple. You would almost certainly have heard the two quotes “Eat less and move more” and the most popular “Calories in vs calories out.”

Both quotes are extremely simple and right to the point and I have to agree that apart from the medical exceptions mentioned above, the theory of weight loss really is that easy – in theory of course.

Our body is always burning calories. All throughout the day, every single second while we are at work, play, driving the car, watching TV on the couch and even while we are asleep! What differs of course is the rate at which our boy burns these calories and this is solely dependent on our activity levels at the time.

To lose weight you must consistently burn off more calories than you are taking in. Now this is not the time and place to go all in about total daily calorie expenditures and how many calories are burned off by a sedentary office worker vs a tradesman etc but a big area where we misjudge our calories is simply in the food and drink we consume in a day. This is where a food diary can pay big dividends.

By keeping a food diary you can establish and work out exactly how many calories you are actually eating at each meal, how much you are eating overall and clearly identify problem areas and also foods or times of the day that are sabotaging you! It may surprise you to learn that 99% of people significantly under estimate their calorie intake, some by as much as 50%!

Also if you are true to yourself and recording every little morsel that goes into your mouth, you will more than likely notice a trend appearing where you are negatively contributing to a higher than needed calorie intake.

Believe it or not, most of us do not even realise how many additional calories we ingest each and every day just in a biscuit here, a lolly there or an afternoon can of soda. These calories sure do add up and if you are fond of an alcoholic beverage or two after your meal or at the end of the day’s work, just watch the calories start to stack up!

The best way to do it is be really strict on yourself and keep a record of absolutely everything that goes in your mouth for two full weeks. You can use whatever recording method you like such as a notepad, book or enter it all into a document on your pc or laptop.

The key is just ensuring you take note of ABSOLUTELY EVERYTHING. Quite often it is the little things like one biscuit or one muffin, a glass of cola or slice of cake that we don’t include yet these are calorie rich foods!

You can then analyse this data and make the necessary adjustments to your lifestyle and nutrition. There are also some great free services out there on the World Wide Web where you can enter in your food and everything from the calories to salt, fat and mineral ratios can all be neatly graphed for you!

One of my favourite sites for recording this info is http://www.calorieking.com/

Lastly, another great method (and my favourite way of keeping a food diary) to take advantage of especially in this mobile world is simply to use the camera in your mobile phone and take a snapshot of every drink, meal or morsel you consume in a day. Before you go to bed, scroll through your pics and ask yourself if it was a good day or a bad day and what can you learn from it.

The key message here is to keep a food diary and be strict about it for a full two weeks. Don’t short change yourself by leaving bits and pieces out and also try to eat as normally as possible so you get a real feel of your ‘normal’ food intake and not just a 2 week sample where you are actually being good!

After the 2 weeks is up, review and make the necessary adjustments as they are revealed to you and you will start to see some great results in your weight loss efforts!

Best of luck to you!

Cameron Abel

The Truth About Counting Calories And Weight Loss

Guys and Gals,

Here is a great article (a bit lengthy but worth it!) from Tom Venuto, the creator of the massively popular Burn The Fat – Feed The Muscle program. It blasts away a lot of myths and simplifies some of the jargon that surrounds calories, nutrition and dieting. There really is some great info in it and I urge you all to have a read and really sit down to process the “weight loss nuggets” you will find throughout. Tom’s program really was my bible when learning all this stuff and if you read this article and also his other work including the BTFFTM ebook you will see why!

Please enjoy!

Cameron Abel

The Truth About Counting Calories And Weight Loss
By Tom Venuto, NSCA-CPT, CSCS
Burn The Fat.com

Do calories matter or do you simply need to eat certain foods and that will guarantee you’ll lose weight? Should you count calories or can you just count “portions?” Is it necessary to keep a food diary? Is it unrealistic to count calories for the rest of your life or is that just part of the price you pay for a better body? You’re about to learn the answers to these questions and discover a simple solution for keeping track of your food intake without having to crunch numbers every day or become a fanatic about it.

In many popular diet books, “Calories don’t count” is a frequently repeated theme. Other popular programs, such as Bill Phillip’s “Body For Life,” stress the importance of energy intake versus energy output, but recommend that you count “portions” rather than calories…

Phillips wrote,

“There aren’t many people who can keep track of their calorie intake for an extended period of time. As an alternative, I recommend counting ‘portions.’ A portion of food is roughly equal to the size of your clenched fist or the palm of your hand. Each portion of protein or carbohydrate typically contains between 100 and 150 calories. For example, one chicken breast is approximately one portion of protein, and one medium-sized baked potato is approximately one portion of carbohydrate.”

Phillips makes a good point that trying to count every single calorie – in the literal sense – can drive you crazy and is probably not realistic as a lifestyle for the long term. It’s one thing to count portions instead of calories – that is at least acknowledging the importance of portion control. However, it’s another altogether to deny that calories matter.

Calories do count! Any diet program that tells you, “calories don’t count” or you can “eat all you want and still lose weight” is a diet you should avoid because you are being lied to. The truth is, that line is a bunch of baloney designed to make a diet sound easier to follow.

Anything that sounds like work – such as counting calories, eating less or exercising, tends to scare away potential customers! The law of calorie balance is an unbreakable law of physics: Energy in versus energy out dictates whether you will gain, lose or maintain your weight. Period.

I believe that it’s very important to develop an understanding of and a respect for portion control and the law of calorie balance. I also believe it’s an important part of nutrition education to learn how many calories are in the foods you eat on a regular basis – including (and perhaps, especially) how many calories are in the foods you eat when you dine at restaurants.

The law of calorie balance says:

To maintain your weight, you must consume the same number of calories you burn. To gain weight, you must consume more calories than you burn. To lose weight, you must consume fewer calories than you burn.

If you only count portions or if you haven’t the slightest idea how many calories you’re eating, it’s a lot more likely that you’ll eat more than you realize. (Or you might take in fewer calories than you should, which triggers your body’s “starvation mode” and causes your metabolism to shut down).

So how do you balance practicality and realistic expectations with a nutrition program that gets results? Here’s a solution that’s a happy medium between strict calorie counting and just guessing:

Create a menu using an EXCEL spreadsheet or your favorite nutrition software. Crunch all the numbers including calories, protein, carbs and fats. Once you have your daily menu, print it, stick it on your refrigerator (and/or in your daily planner) and you now have an eating “goal” for the day, including a caloric target.

Rather than writing down every calorie one by one from every morsel of food you eat for the rest of your life, create a menu plan you can use as a daily goal and guideline. If you’re really ambitious, keeping a nutrition journal at least one time in your life for at least 4-12 weeks is a great idea and an incredible learning experience, but all you really need to get started on the road to a better body is one good menu on paper. If you get bored eating the same thing every day, you can create multiple menus, or just exchange foods using your primary menu as a template.

Using this meal planning method, you really only need to “count calories” once when you create your menus, not every day, ad infinitum. After you’ve got a knack for calories from this initial discipline of menu planning, then you can estimate portions in the future and get a pretty good (and more educated) ballpark figure.

So what’s the bottom line? Is it really necessary to count every calorie to lose weight? No. But it IS necessary to eat fewer calories then you burn. Whether you count calories and eat less than you burn, or you don’t count calories and eat less than you burn, the end result is the same – you lose weight. Which would you rather do: Take a wild guess, or increase your chance for success with some simple menu planning? I think the right choice is obvious.

For more information on calories (including how calculate precisely how many you should eat based on your age, activity and personal goals, and for even more practical, proven fat loss techniques to help you lose body fat safely, healthfully and permanently, check out my e-book, Burn The Fat, Feed The Muscle.

About the Author:

Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer (CPT), certified strength & conditioning specialist (CSCS), and author of the #1 best-selling e-book, “Burn the Fat, Feed The Muscle.” Tom has written more than 200 articles and has been featured in print magazines such as IRONMAN, Australian IRONMAN, Natural Bodybuilding, Muscular Development, Exercise for Men and Men’s Exercise, as well as on hundreds of websites worldwide. Click here for information on Tom’s Fat Loss program.

5 Ways to Cut Your Workout Time

5 Ways to Cut Your Workout Time

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Do you know the 2 biggest reasons men and women stop exercising?

1) Lack of time
2) Lack of motivation

Let’s tackle “Lack of Time” today with 5 ways you can get your
workouts done faster. After all, no one should spend more than 50 minutes in the gym.

Here are 5 ways to cut time from your workouts.

a) Supersets

I use “non-competing” superset. This means, choose two exercises for different muscle groups – and preferably completely opposite movements. For example, choose a push and a pull. That way, one muscle group rests while the other works…and you cut the rest time you need between sets.

b) Choose a better warmup strategy

Don’t waste 10 minutes walking on the treadmill. Instead, use a
total body circuit of bodyweight exercises as a general warmup, and then move directly into specific warm-up sets for your first two exercises.

c) Pair dumbbell and bodyweight exercises together in your
supersets

This saves you time at home (you don’t need to change the dumbbell weight between exercises) and in the gym (you don’t need to fight for 2 sets of dumbbells).

d) Choose Intervals over slow cardio

The latest research shows more weight loss when people use intervals, and intervals take half as long to do.

e) Limit the use of isolation exercises

Pick multi-muscle exercises, such as squats, pulls, pushes, and
rows. If you have time, you can squeeze in some dropsets for arms and shoulders if you want. However, if you only have 3 sessions of 45 minutes per week, isolation exercises must be the first to go.

In addition, don’t spend more than 10 minutes per week on direct ab training. It’s not efficient and won’t give you rock hard abs alone.

Workout less, live life more,

Craig Ballantyne, CSCS, MS
Creator of Turbulence Training

PS – Don’t know where to start?

If you are a beginner, start by reading Dr. Mohr’s nutrition
guidelines…eating properly will be the biggest factor in your
early success.

Beginners should also start with the Introductory TT workouts to prepare their muscles for the upcoming intense training.

For others, it’s best to start with the Intermediate Level TT
workouts. If those aren’t enough of a challenge, you can move onto the Original TT workout and follow the 16-week advanced program right through.

If at any time you need a break, try the TT Bodyweight 4-week plan.

And then finish off with the TT Fusion Fat Loss program followed by the 30-day Maximum Fat Loss program to cap off a full 24 weeks of Advanced TT fat loss workouts.

After that, choose between the TT for Women or TT for Muscle
programs to help put the finishing touches on your physique. All of these are included as bonuses with Turbulence Training.

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 www.TurbulenceTraining.com

Nutrition Or Training – Which Is More Important?

Nutrition Or Training – Which Is More Important?
By Tom Venuto, NSCA-CPT, CSCS
Burn The Fat

Legendary bodybuilding trainer Vince, “The Iron Guru” Gironda was famous for saying, “Bodybuilding is 80% nutrition!”

But is this really true or is it just another fitness and bodybuilding myth passed down like gospel without ever being questioned? Which is really more important, nutrition or training? This IS an interesting question and I believe there is a definite answer:

The first thing I would say is that you cannot separate nutrition and training. The two work together synergistically. Regardless of your goals – gaining muscle, losing fat, athletic conditioning, whatever -you will get less than-optimal or even non-existent results without paying attention paid to both.

In fact, I like to look at gaining muscle or losing fat in three parts – weight training, cardio training and nutrition – with each part like a leg of a three legged stool. pull ANY one of the legs off the stool, and guess what happens?

In reality, it’s impossible to put a specific percentage on which is more important – how could we possibly know such a number to the digit?

Nutrition and training are both important, but at certain stages of your training progress, I do believe placing more attention on one component over the other can create larger improvements. Let me explain:

If you’re a beginner and you don’t posses nutritional knowledge, then mastering nutrition is far more important than training and should become your number one priority. I say this because improving a poor diet can create rapid, quantum leaps in fat loss and muscle building progress.

For example, if you’ve been skipping meals and only eating 2 times per day, jumping your meal frequency up to 5 or 6 smaller meals a day will transform your physique very rapidly.

If you’re still eating lots of processed fats and refined sugars, cutting them out and replacing them with good fats like the omega threes found in fish and unrefined foods like fruits, vegetables and whole grains will make an enormous and noticeable difference in your physique very quickly.

If your diet is low in protein, simply adding a complete protein food like chicken breast, fish or egg whites at each meal will muscle you up fast.

No matter how hard you train or what type of training routine you’re on, it’s all in vain if you don’t provide yourself with the right nutritional support.

In beginners (or in advanced trainees who are still eating poorly), these changes in diet are more likely to result in great improvements than a change in training.

The muscular and nervous systems of a beginner are unaccustomed to exercise. Therefore, just about any training program can cause muscle growth and strength development to occur because it’s all a “shock” to the untrained body.

You can almost always find ways to tweak your nutrition to higher and higher levels, but once you’ve mastered all the nutritional basics, then further improvements in your diet don’t have as great of an impact as those initial important changes…

Eating more than six meals will have minimal effect. Eating more protein ad infinitum won’t help. Once you’re eating low fat, going to zero fat won’t help more – it will probably hurt. If you’re eating a wide variety of foods and taking a good multi vitamin/mineral, then more supplements probably wont help much either. If you’re already eating natural complex carbs and lean proteins every three hours, there’s not too much more you can do other than continue to be consistent day after day…

At this point, as an intermediate or advanced trainee who has the nutrition in place, changes in your training become much more important, relatively speaking. Your training must become downright scientific.

Except for the changes that need to be made between an “off season” muscle growth diet and a “precontest” cutting diet, the diet won’t and can’t change much – it will remain fairly constant.

But you can continue to pump up the intensity of your training and improve the efficiency of your workouts almost without limit. In fact, the more advanced you become, the more crucial training progression and variation becomes because the well-trained body adapts so quickly.

According to powerlifter Dave Tate, an advanced lifter may adapt to a routine within 1-2 weeks. That’s why elite lifters rotate exercises constantly and use as many as 300 different variations on exercises.

Strength coach Ian King says that unless you’re a beginner, you’ll adapt to any training routine within 3-4 weeks. Coach Charles Poliquin says that you’ll adapt within 5-6 workouts.

So, to answer the question, while nutrition is ALWAYS critically important, it’s more important to emphasize for the beginner (or the person whose diet is still a “mess”), while training is more important for the advanced person… (in my opinion).

It’s not that nutrition ever ceases to be important, the point is, further improvements in nutrition won’t have as much impact once you already have all the fundamentals in place.

Once you’ve mastered nutrition, then it’s all about keeping that nutrition consistent and progressively increasing the efficiency and intensity of your workouts, and mastering the art of planned workout variation, which is also known as “periodization.”

The bottom line: There’s a saying among strength coaches and personal trainers…

“You can’t out-train a lousy diet!”

If your nutrition program is your weakest area, either because you’re just starting out or you simply don’t have the nutritional knowledge you know you need to get results, then be sure to take a look at the Burn The Fat program.

About the Author:

Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer (CPT), certified strength & conditioning specialist (CSCS), and author of the #1 best-selling e-book, “Burn the Fat, Feed The Muscle.” Tom has written hundreds of articles and been featured in IRONMAN, Australian IRONMAN, Natural Bodybuilding, Muscular Development, Exercise for Men and Men’s Exercise, as well as on dozens of websites worldwide. Click here for information on Tom’s Fat Loss program.

Fat Burning Exercise Tips for Busy Parents & Professionals

By: Craig Ballantyne, CSCS, MS

Turbulence Training for Fat Loss

The great thing about strength training and intervals for fat burning is “efficiency“. Because you are working harder, the signal to your body to change is stronger. You cut time when you increase intensity and you burn fat faster.

Now don’t worry, I won’t be asking you to do hill sprints tomorrow if you aren’t exercising today. For a beginner, we just do some slightly faster than normal walking intervals.

For intermediate fitness levels, we’ll pick up the pace about 20% compared to their normal cardio levels, but again, the work periods are much shorter. The key is, you must shift to a slightly higher intensity in order to cut time from your workout. But the workout also goes faster, and much more importantly, you will get more results and better fitness from these methods.

It’s easy to do these workouts first thing in the AM, at lunch, or after the kids go to bed. Plus, you can get a great workout at home with only a bench, dumbbells, and an exercise ball.

You don’t need fancy machines or an expensive gym membership. And another bonus, you only need three hard fat burning workouts per week. You don’t have to be in the gym six days per week. On your off days, it’s important to stay active for at least 30 minutes, but these days should be unstructured and revolve around being active with your family or hobbies. Don’t think of them as workout days, think of them as fat burning, stress reducing activity days.

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 Turbulence Training for Fat Loss

Goal Setting For Fitness Success!

By Cameron Abel – BestFitnessChoices.com

The Hardly Ever Used but Absolutely Vital First step On Any Fitness Program…

Ok so I know what you probably believe the first step on any exercise or fitness program is… and that is to get a full health check and doctors approval before starting. Yes this is correct and should be high on the list however, taking that as a given, the single most important thing is setting your fitness and weight loss goals!

Now, you may already feel you know what you want to achieve and some of you may also feel that setting goals is namby-pamby and not much good however I want to explain why setting a few simple goals for yourself will ultimately decide overall on the level of success you will achieve.

When you want to drive somewhere specific, you never just get in the car and go without a plan or knowing what direction you want to take. Same goes for fitness and weight loss. You MUST write down exactly what you want to achieve and what sort of time frames you want to set for these results.

The benefits in doing this are many but here are a few of the basics:

You make a commitment to yourself which when written down, strengthens the bond and degree of your commitment
You know exactly where it is you want to go and what you need to do to get there
You can break your end goal down into mini goals which give you massive inspiration and motivation as you achieve each mini goal. For instance, you may want to lose 100 pounds. By itself that is a big number and a big challenge! However, losing 100 pounds by way of ten mini 10 pound goals, that is possible and doable!
If you get off track, it is simply a matter of reviewing your goals, reassessing where you are at and getting back on the job!
When you need motivation or refocus, reviewing your progress made towards your goals is a great motivator and can have you reaching for an apple instead of that pack of crisps!

So after you have written your goals, this is the next most important part! Again with the car scenario, you don’t fill it up with gas or petrol and then leave the car sitting forever in the garage do you?!

Your goal petrol or gas is leverage and human emotion. You MUST take some extra time and assign some form of emotional attachment to your goals because this is the kicker which will ensure you stick to your guns and achieve your goals especially in times of nutritional weakness or exercise motivation.

Tell me, what goal inspires you most out of the two below?

1) I want to lose 100 pounds and get fitter.

2) Because I love my kids and I want to be around for them, play with them and be able to run around and keep up with them in the back yard, I promise to them, that I will lose 100 pounds, get healthy and become fitter.

Can you see the difference? Of course you can and for whatever reason you have chosen to set off on a journey of fitness or weight loss you must break it down and really give yourself some emotional leverage.

So to break down the process of goal setting, you need to sit yourself down in a quiet and relaxing place where you can really think clearly about what it is you want to achieve. You can then use the SMART process.

S: Your goals must be SPECIFIC, not vague and should also have some significant emotional attachment

M: Your goals must be MEASURABLE.

A: Your goals must be ATTAINABLE.

R: Your goals must be REALISTIC. You will not running the Iron Man in Hawaii in 6 months if you have never regularly laced up your runners, swum 20 laps of the pool or rode a bike!

T: Your goals must be TIMELY. Setting a goal of 1 year to drop 5 pounds is not going to motivate you very much is it?Setting a goal deadline of someones wedding or the summer swimsuit season is much more motivational.

When goal setting is done correctly, you will be easily and regularly reminded about what is truly important to you and why you are doing this which will really help you through the tough times of your program and give you the drive and motivation to reach for the next level!

Keys To Health & Fitness Success!

By Cameron Abel – BestFitnessChoices.com

The decision to start looking after yourself, losing weight or improving your fitness is a good one and in all honesty, an easy one!

Unfortunately actually getting started and achieving great results can be quite another thing entirely!

The best way to get around all the obstacles and challenges you will face along the way is to have a detailed plan of exactly what you want to achieve and how you are going to go about it.

If you were going an an interstate road trip or even across town to go shopping, you would plan out your journey. Give your fitness and weight loss journey the same treatment as it is a far more important one as your destination is a long and healthy life!

So with this in mind, and to get the absolute most out of your fitness and weight loss program, follow these keys!

1) Spend a decent amount of time doing some goal setting. That is, writing down the exact reasons why you MUST lose weight and get fitter. DO NOT skip this step because it is vitally important to your end result and a technique not nearly used often enough. Setting goals lets you know where you want to go, creates a commitment to yourself and will help keep you on track. Successfully achieving your mini goals on the way will also give you a great sense of satisfaction and motivation which will power you on to your next goal. There is more info on goal setting including how to do it properly in my Goal Setting article under the Additional Articles tab on this website.

2) Enlist the help of a support network. Be it just one person or several, choose people close to you who have your best interests at heart and tell them about your fitness and weight loss goals. The idea is that they will help you when you are down, congratulate you when you are up and achieving results and also give you some TOUGH LOVE when they feel you need to hear it.

3) Eat better food! Cut out the junk food and limit your alcohol intake. Drink plenty of water and try to eat as much food as you can that is in its natural state or has not been overly processed. Using a food diary is incredibly helpful to assist you in controlling the actual amount of food you consume as well as identifying problem meals or problem times of day.

4) Follow whatever program you are doing as strictly as possible. For this reason it is important to choose a program that is non repetitive and suits your available time, resources and fitness level. Some excellent programs I have used personally are Turbulence Training and Burn The fat, Feed The Muscle and you can find plenty of info about them all over BestFitnessChoices.com!

5) Allow yourself a small indulgence here or there if it helps you fight the cravings. A little treat now and again preferably after you have trained will not do that much damage as long as it is only small, is not regular and you are already eating well. This is far better than totally denying yourself for a week or 2 and then binging out during a moment of weakness!

6) Weigh yourself only once a week at the same time each week. It is a good idea to get professionally measured including body fat percentages every one to three months for really accurate results.

7) Above all, train hard but enjoy it. Training does not always have to be about running, weights of the stationary bike! You will most certainly have your traditional training sessions at least 3 times a week but getting outside and kicking a ball around, playing golf (NO BUGGY!), hiking, swimming, playing tennis or basketball are only a few of the many, many ways you can get active and burn off those calories.

There are of course, other keys to success however these are the main ones in my book. In summary, eat right, move more and keep challenging yourself to stick to your guns and you will achieve all the goals you set out for yourself way back in the beginning!

The Global Health & Fitness Support Network

By Cameron Abel

Are you looking for personalized health & fitness attention? We all know that enlisting the help of a professional personal trainer and a dietitian is one of the best ways to get the information and motivation you need to succeed and achieve your goals.

The main obstacles to this are of course:

Finding the correct trainer / dietitian for you
Making the time for structured and regular sessions or appointments that suit you and your trainer / dietitian
Expensive hourly rates

Now thanks to Global Health & Fitness, consider these obstacles smashed!

Global Health & Fitness have made having a personal trainer, dietitian, motivator and 24 hour accessible resource affordable and better than ever before!

In the words of fitness guru Dr Jack Ford, for over ten years now, GH&F has been offering “The most personal, effective, and affordable fitness program in the world!”But How?
The problem with many on line fitness sites and also gym programs in general is that they are just way too generic. Look around you, everyone is different with different needs, wants, commitments, time, equipment, nutrition, body type and the list goes on and on…

Global Health & Fitness is a members only website that offers customized exercise and nutrition plans that helps web users achieve their fitness goals.
Through Global Health & Fitness you will have:

Unlimited consulting to all 38 of GH&F’s world renowned specialists in their field. All your emails are guaranteed a reply within 24 hours, 7 days a week, 365 days a year! From Chad Tackett (Fitness expert), Brad Walker (Stretching expert), Bonny Berk (maternity fitness expert) to Sally Edwards (heart zone training expert) click here to get to know them better!
Customized workout and nutrition plans
On line books (on every fitness topic you could wish for)
Instructional Videos (great for getting your technique right!)
Fitness Tracking software
Access to 20 on line exercise classes from cardio boxing to Pilate’s right here on your computer!
Hundreds of articles, recipes and so much more!

From the moment you become a GH&F member, you will receive a questionnaire so they can learn as much as they can about you.

This helps you avoid common mistakes that waste your time and stops you from achieving the results you want.
By learning more about you, a program can be tailored directly to you and your needs. What are your goals? Available equipment? Any health challenges or restrictions? What are your favorite exercises and or types of training? Any foods you hate? Let us know and we will remove them from the nutrition plan we make for you. Also what about injuries, pain or special limitations? Our specialists will take all this into account and design you a safe, pain free yet effective workout.

At the end of the day, if a program isn’t suited to you and able to be enjoyed by you, quite simply you will not succeed. The more they know about you, the better you will go!

At GH&F you will see how easily they can personally guide you, step by step, to achieving your fitness goals.

So then, reading is great but won’t burn many calories! Lets get you started with a free fitness analysis!
Just by completing the quick survey you will get a quick analysis of your fitness and also receive the e-book “Big Fat Lies” completely free!

click here for your FREE FITNESS ANALYSIS SURVEY AND FREE EBOOK “BIG FAT LIES!”

My Story With Burn The Fat, Feed The Muscle

By Cameron Abel

When I first starting looking on-line for help with my own fitness and weight loss journey, I was 171cm (5 foot 6) tall and weighed 109kg (247 pounds). Sadly but true, none of this weight was muscle! I was not massively overweight but certainly alarm bells were ringing and I needed urgent attention if I was to fight off heart disease, high cholesterol, other over weight caused ailments and just simply, increase the length and quality of my life!

When I found Tom Venuto’s Burn The Fat, Feed The Muscle boy did I really need it!

Not just for the physical changes I saw it could bring in me but a clarification of knowledge.

Like most people researching on the internet, especially on the topic of health & fitness, there was SO MUCH INFORMATION! Who is right, who is wrong, what sort of diet, training and equipment was needed for my situation. And why would I trust this site and not that site? What are his/her credentials and finally, and most importantly WHO WOULD I PUT MY TRUST IN?

For me, Tom Venuto’s Burn The Fat, Feed The Muscle e-book really ticked all the boxes.

Firstly I could visually see his results. To be honest with you, I am not a big fan of the images and photos showing ultra muscle ripped, bulging biceps, body builders. To me, some muscles just aren’t meant to bulge! However I quickly realized that some of Tom’s images especially at one stage when he was under 4% body fat were his extreme, competition-ready pics. When I saw some additional photos of Tom at his “maintenance” physique, it really impressed me and demonstrated a look I was much more interested in working to achieve.

What also impressed me was Tom’s extremely strong stance against any performance enhancing drugs, sports and nutrition supplements/replacements and quick fix programs or products.

Secondly, it is heavily based on the fundamentals of good nutrition and correct eating – not just one size fits all either, but for individual body types and individual circumstances. Tom also explains in general enough terms for most normal people to understand, a “brief but all you need” demonstration of some basic scientific principles and processes that better allow you to understand the chemical processes that go on in our bodies and how they relate to fat loss.

Thirdly, I am very excited with all things relating to personal development and the focus in the book on this style of learnings is what really sold me.

Throughout the e-book there are plenty of quotes and mantras from many respected and accomplished leaders and speakers.

In Chapter 1, the very first thing you do is take stock of where you are and why and how you will formulate a plan to get to where you want to go or in other words – goal setting!

This program is hard and when you are fighting your inner demons, you need to be able to go back to this section as often as you need and reaffirm why you are doing this to yourself! Realization of progress and remembering the reasons why you are trying to improve such as to be a better Mum or Dad to your kids, make that team or just generally live a longer and healthier life is paramount to your success.

Fourthly, Tom says many times at the start and then throughout the book “This is not easy. This is not a quick fix or miracle cure for obesity and you will have to work your butt off!” I am sure I am just like you and realize that honestly, there is no latest pill, gadget, shake, bar or exercise equipment that strips years of body fat build up in the next 7 days! If they all worked, why is there a new version or invention every other day?!

I was not afraid of hard work and wanted a no nonsense coach who would give me the facts and not play softly. I really loved Tom’s basic but effective quote “BTF,FTM is simple – but it is not easy!”

Fifth and finally, I was a big man and liked to eat! The thoughts of starvation diets did not and will not ever appeal to me. Imagine my delight when Tom said that I could actually eat more while on his program and never feel hungry! When I read that, I could not sign up quickly enough!

So then, if you are tired of poor results due to a lack of knowledge or lack of commitment or want to put an end to your continued pattern of looking for the next big thing in fitness (which usually only disappoints) then please, do what I did and have a good look at Tom Venuto’s Burn The Fat, Feed The Muscle e-book.

With over 300 pages of “no filler” education, strategies and techniques, it will give you a great understanding of the best ways to burn fat (not muscle or simply weight) and while you are doing it, actually eating more!

So to finish my personal story, am I a fitness model? Short answer – No (not yet). Am I fitter? Am I stronger? Am I leaner and better educated on how to achieve my fitness goals? YES, YES, YES and YES!

I now weigh 90 kg and have definite muscle tone (which of course weighs more).

I am stronger and can bench, squat and dead lift well over my body weight whereas starting out I could barely raise 30kg!

So for me, still a ways to go but as Tom says, this is an effective program for long lasting body definition and fat loss.

I look forward to further updating you on my results as I continue on my journey!

Best wishes in health,

Cameron Abel

My Turbulence Training Review

By Cameron Abel

The Program that Promises Maximum Fat Loss in Minimum Workout Time

Turbulence Training promises fast fat loss results for men and women who don’t have a lot of time for exercise. This is a bold promise, and the workouts promise maximum results in only three workouts per week.

Before we get to his program, let’s take a look at the expert behind the workouts. Craig Ballantyne’s name has appeared many times in popular fitness magazines such as Men’s Health and Men’s Fitness, and even in Oxygen and Shape magazines so Turbulence Training is clearly put together by a trusted fitness expert.

One of the biggest questions about the program is simply, “What is Turbulence Training and how does it work?” Well according to Craig, its the combination of resistance training and interval training workouts used to boost your metabolism so that your body burns calories and fat between workouts. He says, “Cardio doesn’t boost your metabolism after exercise. Only strength training and interval training do that – while you work, sleep, and eat – your body will be shedding fat.”

Luckily for all of us, Craig’s unique system of bodyweight exercises, dumbbell exercises, and interval training workouts can all be done at home, with minimal equipment. So again, if you are one of those people who loves machines, or cardio equipment, or marathon workouts, then this program is not for you.

I’ve personally used the program myself and recommended it to many others. Why? Because no one in the busy, real world we live in, has time for long workouts! That’s why. After an eight, ten or twelve hour workday and spending quality time with my family, I just don’t have time to do another 90 minute workout every day of the week.

In fact, I normally do my Turbulence Training workout around 830pm after I put my two boys Kaleb & Seth to bed. This workout is perfect for busy men and women. But its not the type of routine that is going to turn anyone into a pro bodybuilder so if you want maximum muscle and want to massively bulk up, try another one of Craig’s programs.
The Turbulence Training system is best for burning fat without sacrificing muscle - so you end up lean, defined, chiselled and toned. (And who doesn’t want that?!)

And it’s fun! So many workouts are boring (i.e. long cardio) or repetitive (i.e. doing the same bodybuilding workout over and over again). But Turbulence Training uses a lot of unique (but not fluffy) exercises, including some cool, killer bodyweight moves that will make you more athletic and increase your functional and core strength - again, all with minimal equipment needs.

But, I am even able to recommend this program to friends who are just starting out, because Craig has put together a 6-week introductory program, and a 4-week intermediate program in addition to the 16-week advanced training phase (PLUS, the Turbulence Training program comes with a massive amount of bonus workouts for muscle building, bodyweight only, advanced fat loss, and even a female specific bonus).

And each workout progresses into the next. He’s used all of these workouts with hundreds of clients – so they are safe and effective. Sure, you can get other programs that leave you smashed and puking after the first workout, but Turbulence Training is not like that. Soreness doesn’t matter, only results matter! And you are in expert hands with Turbulence Training, and Men’s Health expert, Craig Ballantyne.

Craig’s Turbulence Training also contains a contract — basically, your pledge to being committed to the program. It also includes an eBook on Nutrition Guidelines from expert, Dr. Chris Mohr, Ph.D., and an extensive Q&A section, a 21-Healthy Habit Building Plan, plus the complete Turbulence Training workouts for beginner, intermediate and advanced level individuals.

All users will benefit from the Turbulence Training MP3 audio where Craig goes over the program, plus you can find every single exercise explained in detail, complete with photos.

Okay, so bottom line. Turbulence Training is NOT….

Long, slow cardio workouts
A machine-based exercise circuit
A bodybuilding program to gain bulk
A workout with lots of time-wasting isolation exercises
A restrictive eating plan
Turbulence Training provides NONE of the above. On the other hand, Turbulence Training is perfect for busy men and women who want to burn fat in the comfort of their own homes without spending a lot of money on equipment or space on exercise machines. Oh, and you’ll actually have fun and you won’t “dread” these workouts – in fact, they will be over before you know it!

All of Craig Ballantyne’s Turbulence Training programs are backed by an 8-week money back guarantee. And this is a real guarantee… if you are not completely satisfied, you will receive your money back, no “ifs,” “ands,” or “buts.” So you really have nothing to lose – apart from those extra pounds of course!

Still not sure? Men and women are different – duhh! Click the blue “men” & “women” links below to learn a bit more about how Turbulence Training assists men and women differently to achieve their fitness goals.

So then fitness seeker! Are you ready to get started and start blow torching that fat in the comfort of your own home at the time that suits you, without starving yourself and also without the need to own thousands of dollars worth of equipment?

If three 45 minute workouts a week that are challenging yet fun, different and energizing sounds like the workout program you have been looking for, then let Turbulence Training help you get to where you want to be. Lose that fat, tone up and build those muscles and be the best you, you can be!

DONT FORGET that for 60 days you can try Turbulence Training and at the end of that time, if you are not happy with your results, please contact Turbulence Training for your FULL REFUND – NO IF’s BUT,s and MAYBE’s – NO QUESTIONS ASKED! You just can’t lose!

Still skeptical?!

Fair enough! Handing over your hard earned cash is still a risk no matter how good the program sounds so here is one more reason to ensure you feel comfortable, confident and motivated to try Turbulence Training.
For the next 21 days you can use the Turbulence Training system including ALL BONUSES for less than 5 bucks! Nothing is held back, you have full access to the workouts and the TT members area where you can ask questions about the program and your nutrition strategy.
This program normally sells for $39.95 but to show you how confident we are in Turbulence Training, for a measly $4.95 (less than the cost of a good cup of coffee) you can fully trial the TT experience.
If you like it, the remaining $34 will be charged to you at the end of the 21 days. If you don’t like it, then of course you can get a full refund.

NO RISK – NOTHING TO LOSE!
Click below to get your $4.95, 21 day trial including the 5 bonus e-books!

21 Day $4.95 FULL ACCESS TRIAL

Welcome to BestFitnessChoices.com!

By Cameron Abel

Welcome to Bestfitnesschoices.com!

My philosophy on fitness and weight loss is simple. It must be effective and adaptable for all walks of life especially those busy people (aren’t we all!) with kids, families, sport, long work hours etc.

It must also be varied enough to carry your motivation not just over a few weeks or months but actually years!

It must have good fundamentals that get you mentally ready for the challenges and pitfalls you will face along the way. And above all, it must be fun!

Here at BestFitnessChoices.com I have and will only ever recommend advice, programs and strategies that fit this criteria and I will always appreciate that training hard for 1-2 hours a day for 5 or more days a week just isn’t a viable option for most of us in the real world. We need highly effective training and nutrition strategies that give us the best result for our time!

With this in mind, BestFitnessChoices.com is the home of three of the most successful and longest lasting, health & fitness programs the internet has to offer.

Here amongst a great number of other health & fitness resources, you will find great info on:

Global Health & Fitness (Quite simply one of the best overall fitness and health sites I have ever seen! It offers you an absolute wealth of information, tips, strategies, programs and much more including a massive specialist support team who will create individual exercise & nutrition plans tailor made for you!)

Turbulence Training (An absolutely fantastic program that is strongly tuned to creating the best combination workouts possible for the greatest results in the shortest time all in the comfort of your own home and without the need for expensive equipment)

Burn The Fat, Feed The Muscle (Ever seen fat on a competitive body builder? BTFFTM is a tremendous program designed by body building legend Tom Venuto that works for everybody!)

Don’t forget to visit my Free Fitness Tools page! There you will find a vast array of tools, calculators, articles and info all geared to help you know where you are at and how to get to where you want to be! And its all FREE!

Just as a thank-you for visiting BestFitnessChoices.com please feel free to click the banner below to access two free e-books, one on gaining muscle and another on losing fat over the next 12 weeks!

So then! Don’t wait another minute! Everybody is different with different starting points, goals, time, ability etc, etc so please have a look at the info for these three programs and choose the one that feels like the best fit for you. Seriously commit to any of them and I know you will not be disappointed!

I wish you all the best for your health & fitness goals – my story is similar to many out there in the quest of a healthier life and a more visually appealing body. All 3 of the programs listed above have helped me out and I am sure they will do the same for you!

Best Wishes in Health,

Cameron Abel

Any questions or require further info? Please email me at info@bestfitnesschoices.com


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1. When you do weight training first, you have more energy and strength for that weight training.

2. Performing weight training first decreases available blood sugar and puts the body in “fat burning” mode.

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