Fat Burning Workouts Using Interval Training And Weight Training

The need to get fit and healthy has created a billion dollar diet and supplement business in this country. If the latest diet fads and pills are so great why is the obesity level in this country reached epidemic proportions?


The simple answer is because we are lazy. All we want is the quick fix with a minimal amount of effort.

Well I hate to be the bearer of bad news but there is no quick fix. The path to fitness and health is the combination of a balanced nutrition program and exercise.

In this article I am going to outline a program of exercises combining weight training and interval training for a great anaerobic and aerobic muscle building and fat burning workout. The combination of incorporating two exercise systems will send your metabolism to record levels after your workouts are over.


Here is an example of combining weight training and interval training in one workout:

First do your Weight Training- 3 compound exercises to hit your major muscle groups.

1) Barbell Squats- 4-5 sets - 6-10 reps

2) Barbell Bench Presses 4-5 sets 6-10 reps

3) Barbell Bent over Rows 4-5 sets 6-10 reps

You can do all your weight training in straight sets or do them in circuit style resting 60-90 seconds in between sets and 2-3 minutes in between exercises.


After doing all your weight training start doing your Interval training

1) Dumbell or Kettlebell swings 3-4 sets 6-10 reps

2) Jump Rope 30 second sets

3) Dumbell or Kettlebell Squat Press 3-4 sets 6-10 reps


Do one set of each Interval exercise one right after another at the completion of your 3 sets rest 45-60 seconds and complete the rest of your sets.

When starting any fitness program the first thing you must do is get a complete physical checkup.

The number of sets and reps as well as rest intervals should be adjusted to your fitness level. Are you new to working out? Start off with only 1 set per exercise and work up to the examples I've given.

You can also mix this type of workout up by substituting different exercises from the one's I have shown you here. The keys to getting fit and healthy and getting that toned and fat free body you want are a balanced nutrition program and a workout that raises your metabolism.

Weight training and Interval training are proven to be the best workouts for accomplishing this goal.

Interval Training Complexes Burn Fat faster

Interval Training Complexes An Alternative To Running

Interval training I love it. Great workouts for getting the whole body involved for fat burning and lean muscle gains. But when it comes to the fat loss side of interval training what is one of the most recommended exercises? Sprints. And with good reason. They work.

I have a confession to make. I hate to run. I mean I really hate it. Some kind of mental block or something I guess(maybe all those laps we had to run for high school football who knows).

So what’s the alternative? Interval training complexes. Also known as circuit training, giant sets etc.

So what’s a good way of improving your fat burning and cardio conditioning? Can we do interval training without running? Sure do it in the weight room using interval training complexes.

Interval training is done by doing two or more exercises in a sequence with the same weight (you can also use bodyweight only(check the video at the end of the article), kettlebells, sandbags etc but here I’m talking about using weights). You complete all your reps with one exercise first, then complete all your reps with the next exercise. As an example: When combining a squat with an overhead press, perform 5 reps of squats first, then 5 reps of overhead press without dropping the bar.

Seriously doing interval training complexes demands a ton of work and intensity. Here’s an example:


Complex One

•Deadlift – 6 reps

•Romanian Deadlift – 6 reps

•Bent Over Row – 6 reps

•Power Clean – 6 reps

•Front Squat – 6 reps

•Push Press – 6 reps

•Back Squat – 6 reps

•Good Morning – 6 reps



Complex Two

•Snatch Grip Deadlift – 6 reps

•Snatch Pull – 6 reps

•Upright Row – 6 reps

•Power Snatch – 6 reps

•Reverse Lunge – 6 reps each leg

•Push Jerk – 6 reps

•Jump Squat – 6 reps

That’s 8 exercises at 6 reps each. Each rep is performed with good control and flows directly into the next exercise without rest. At about 2 seconds per rep, this complex should only take about 96 seconds. The key is to just keep the bar moving.


After each complex we rest for 90 seconds and repeat for four complexes

The entire “interval training complexes” program as described will take about twelve minutes.

•Week one: 4 circuits x 6 reps 90s rest

•Week two: 4 circuits x 6 reps 75s rest

•Week three: 4 circuits x 6 reps 60s rest

•Week four: 4 circuits x 6 reps 45s rest

•Week five: 5 circuits x 6 reps 90s rest

•Week six: 5 circuits x 6 reps 75s rest, etc.Don’t underestimate this type of training. Interval training complexes can be grueling. This eight-movement complex x 6 reps has a total volume of 48 reps per set! At only 100 pounds on the bar, that comes out to 4800 pounds of total work per set. So in terms of density, we’re looking at over twenty thousand pounds of total work in, by week four, less than 10 minutes.

That will help melt the fat off the body without having to resort to lighter weights in the workouts or be seen pounding the pavement and will reap its rewards in conditioning and fat loss. Interval training complexes are an excellent fat loss tool for any athlete needing to preserve muscle and strength while dropping fat.


So there you have a better (in my opinion) option to running. Don’t get me wrong I know that doing sprints is a great way to lose fat, I’m not saying don’t do it, if you like to do them more power to you.

Interval training complexes….. Intense YES… Effective ABSOLUTLY.

Here is one of many mini bodyweight interval training complexes you can do. This is great for a begginner to ease into interval training.






Thanks to Craig Ballantyne for this video.

Your 14 Day Fat Loss Guide Lose Unwanted BodyFat

I have a pretty long post for you today. But it is also a very important one for anyone that needs to lose unwanted bodyfat. It is courtesy of Craig Ballantyne of Turbulence Training.

What you are about to get is a 14 day Fat Loss Guide. This is a fast track day by day guide to get you losing fat fast.

So here's your complete 14-day FAST-TRACK guide to fat loss.


Day 1 - Stop Everything to Plan, Shop, & Prepare This Meal Plan

I hope you're reading this on Sunday, because I want you to plan, shop, and prepare today. If it's Monday, skip your workout and do this instead - its THAT important.


And I don't just mean planning what you are going to eat for dinner. I mean planning what you are going to eat for every meal for the next 2 weeks.


Don't tell me that's too hard. After all, most people with lean physiques stick to a relatively similar diet for 90% of their meals and then enjoy a random cheat/reward meal 10% of the time.


So your fat loss schedule might go like this:

Breakfast - 2 eggs, 1 slice rye toast, 1 apple, Green Tea, fish oil

Snack - 1oz raw almonds, 1 pear, Green Tea

Lunch - Grilled chicken/salmon or black bean salad with spinach, onion, peppers, mushrooms, etc., 1 banana or bowl of cherries, 2 cups unsweetened iced tea with lime or lemon

Snack - Unlimited raw vegetables and hummus

Dinner - Protein and vegetables and fruit...so this could be a small piece of steak, chicken, or fish, along with your favorite vegetables, and a bowl of your favorite fruit.

Or it could be the veggie dinner I had last Monday of quinoa with red pepper-cashew sauce and avocado wrapped in kale leaves.

Or it could be wild rice with beans and avocado and salsa.

That schedule won't change much, with the exception of a slight variation in your main course at dinner, right? And then once per week schedule a meal of your favorite food.

Everyone can stick to this plan for 14 days, and this tip alone will help you lose 5-12 pounds of fat in just 2 weeks. And this is also how you'll need to eat for the rest of your life. It's not hard, it just requires a little practice. Keep at it and never, EVER give up.


Alright, so to review, here's your 3-step fat loss guide to Day 1.

i) Plan your meals.

ii) Shop for the food.

iii) Prepare the food (cut everything up, put in the proper trays, cook food if necessary, and get it all packed up for work)


In addition to planning out all of your meals, you must also start keeping a food journal (you could do it online too), because studies show that keeping a food journal will help you lose fat faster.


Next, make sure you do 60 minutes of activity today AND take a "before" photo along with your weight, body fat (if possible), and measurements of your waist, hips, arms, and thighs. Continue to weigh yourself every other day, as research shows that frequent check-ins lead to greater weight loss.



Day 2 - Attend An "Online Turbulence Training Seminar"

You must set EVERY workout and activity session as an appointment with yourself that you must keep - just like a doctor's visit. Let nothing, except real emergencies, come between you and your workouts.

Today you're going to do a Turbulence Training workout.

Now if you are currently using long, slow, boring cardio to lose fat, stop that bad habit immediately and switch to Turbulence Training.

(If you need to learn more about Turbulence Training for my review and videos of TT workouts where I explain Turbulence Training and interval workouts.)

If you are a beginner, please start conservatively. But if you have been working out for a while, the next 3 weeks are your time to step your workouts up a notch.


Day 3 - Write Your Way to Fat Loss

First, you must schedule 60 minutes of easy to moderate activity.

I'll talk about that in a second, but you can do anything from a 60 minute walk, a yoga session, a light bodyweight and stretching session, an hour of playing with your kids, or playing an easy game of your favorite sport. Don't go too hard, but stay active.


You must also carve out 30 minutes to sit down and write out 3 short term goals and 3 long term goals. Write down EXACTLY what you want to accomplish in these 14 days. After that, write down what you want to accomplish in the following 90 days.


Once you've done that, you're going to prepare a contract with yourself promising to take the steps necessary to achieve these goals. Sign the contract and review it everyday to keep you on track.


Day 4 - Recruiting Day

Today's another Turbulence Training workout. Make sure you are using a professionally designed structured and proven fat loss workout, rather than just "winging it" or using long slow cardio for fat loss.

You'll also spend time today recruiting for these 3 components of your fat loss social support team:


- Nutrition buddy

- Workout partner

- Fat loss forum accountability buddies


Research shows that recording your nutrition in a food journal and having someone review your meals increases your chance of losing fat.


Another study found that if you workout with a partner who is losing fat, then you'll have a greater chance of losing fat as well.


And finally, a third study found that the more often subjects checked in to an online fat loss forum (like the TT Member's forum), the more likely they were to lose a lot of fat.

Get your team together and you'll get more results - faster.


Day 5 - The 60 Minute Solution

Why am I telling you to get 60-minutes of activity on your off days from Turbulence Training?


Well, to be honest, I do NOT expect you to burn massive amounts of fat with easy, off-day activity.


However, every minute you spend moving, you are NOT snacking! I know the biggest problem you will have is your diet. So instead of snacking in front of the computer or TV, spend your free time away from food. That's the simple secret to the 60 minute solution.

So get 60 minutes of activity on Day 5.


Day 6 - The Challenge

Your 3rd TT workout needs to be a challenge workout so that you can improve your performance each week. In fact, you should set at least one personal best in each workout. If you improve your performance, your physique will improve as well. You can use one of the TT bodyweight, Adrenaline, or Addiction Challenge workouts.

Day 7 - Diet Check-In and Reward Meal

Congratulations, you've made it through 7 amazing days of fat burning. Today you're going to double check your nutrition plan by reviewing your food journal.

If you haven't already done so, eliminate all liquid calories and replace with water and Green Tea.

If you need to learn more about nutrition, start using the free service called Fitday.com. It will help you track your calories.

And if you're really struggling to avoid night eating, try this tip. Place a small mirror on your fridge door. Research shows that subjects consumed fewer calories when they did this because it will remind you to make smarter choices.

Finally, as a reward for all of your hard work, you can treat yourself to your favorite meal. But that doesn't mean gorging. It simply means having a normal meal of your favorite foods to give you a mental break from your plan. When the meal is over, don't go back for seconds. Get right back on the 14-day plan instead.


Days 7 & 8 are also 60 minute off-day activity days.

Day 8 - Review your goals.

It's no good to write your goals down and then forget them. Review them at least weekly, if not daily. Heck, carry them around in your pocket and look at them at every meal.

As you workout, visualize yourself reaching your goals. Believe in yourself, keep a positive attitude, stay motivated and you'll continue to make fast fat loss progress every day.

This will also be another great day to plan, shop, and prepare.


Day 9 - Take It to Another Level

Week one was great, but with only 5 days left it is time for you to step it up again. This time I want you to hire a trainer for just one Turbulence Training session to make sure you are doing all the exercises correctly and training as hard as you can (safely, of course).

Add this trainer to your support team. And by the way, a good trainer should be able to estimate your body fat better than any of those "fat scales" you can buy at a store...so get them to check that too.


Day 10 - Plan Your Next Shopping Trip

Today is another 60 minutes of off-day activity, and you'll also work on improving your nutrition even more. What I want you to do is focus on eating more from the Fat Loss Foundation.


The 3 components of my Simple Nutrition Fat Loss Foundation are raw fruits, vegetables, and nuts. Research shows that eating more of these 3 foods will help you lose weight better than a diet that is low in fruits, vegetables and nuts.

Make an effort to eat one new fruit, vegetable, and nut each week during your between meal snacks.

If you aren't already eating grapefruit, try one today and see how it helps fill you up (because it contains a lot of soluble fiber called pectin). Add a new vegetable - such as broccoli, cauliflower, r asparagus - to your dinner. And try walnuts or pecans instead of almonds at morning break.


Slowly but surely increase the fiber in your diet until you hit the recomended amount of 35 grams per day.

And I hope this goes without saying, but you should have eliminated all foods that contain added sugar.that is one of the simplest and most effective nutrition changes you can make.


Day 11 - Recruit Again

Add a new member into your social support team, such as a new workout partner or healthy-eating partner. This will add strength to our commitment. If possible, join a transformation contest online,or start one among your friends or co-workers.

But when you do that, keep in mind that you want to help other people succeed. The more you can help others lose fat, the more you will help yourself you share what's working with your friends andthey show you their fat loss secrets too. Stay positive, and you'll build a powerful fat loss team.

Today is also another Turbulence Training workout day give it your best.


Day 12 - Check-In Time

Today you'll re-measure your weight, body fat, and measurements.

Take a look in the mirror to compare yourself against your beforephoto to see big changes that will motivate you to stay strong.

I also want you to start thinking about getting a tan. Yes, I saidgetting a tan. Why? Because simply adding a little bit of color toyour body can make you look leaner. There's a reason all those models in supplement ads are tanned, you know.

Finally, if there is a "big day" at the end of the 14-days, make sure you try on the outfit you are going to wear to double-check that it is going to look great on you.

Make sure you do this check-in either before your 60 minutes of activity or a few hours after so that exercise does not mess-up thenumbers.


Day 13 - Mental Performance Review

Write down all obstacles that are still in your way of success, andthen brainstorm 2 solutions to overcome each. Get some help from your social support team on this. The more you and your team sharesolutions, the more fat you - and everyone else - will lose.


For example, you might come up with rules like, "No eating in the car" to help cut down on bad food choices. Someone else might suggest"brush your teeth after dinner to avoid night-time snacking". Those
are simple yet powerful tips to keep you on the fast-track to fat loss.


Follow up this positive session with your best TT workout yet!


Day 14 - Review, Plan, & Prepare

Congrats on making so many powerful changes in just 2 short weeks.

By now, you'll probably have lost 5-12 pounds of fat and just as importantly, you'll have developed proven, life-long fat burning habits that will be easy for you to stick to forever.


Keep this weight loss train moving by reviewing your original goals.

Next, do your planning, shopping, and preparing for another week, and get ready for even more fat loss.


Enjoy your 14-day results and celebrate with a reward meal (and showoff your firmer, leaner body at the big event too!).

Wishing you success

Craig Ballantyne, CSCS, MS

Creator, Turbulence Training and The Turbulence Training Membership site

6 Pack Abs Another Non Traditional (But Highly Effective) Ab Workout

Link http://fatburningdietsandworkouts.com/6packabs2010/

Are you still struggling to get that six pack abs look? You know that lean tight stomach so your not hanging out over your belt line anymore. Click the link above for a NON Traditional ab workout that can help you reach your goal.

A 15 Minute Interval Training Fat Burning Workout

A 15 Minute Interval Training Fat Burning Workout

Burn Fat With This 1 Fat Burning Exercise

Link http://howtogetthatsixpackabslook.com/Articles/?p=217
Click the link above to get the article and video of the bear. Don't know what the bear is? It is the end of your I have no time to exercise excuse.