By: Craig Ballantyne, CSCS, MS
Turbulence Training

At this time of year, we can use every last tip to help avoid
holiday weight gain.

So here are 5 more fat loss tips for beginner & advanced readers.

1) No liquid calories (with the exception of a post-workout drink).

Get rid of all the juices, the sodas, and the sports drinks. Liquid
sugar is the last thing you need when you are trying to lose fat.

You must also limit your alcohol intake – especially if you are
adding mix to drinks…that is a double calorie bomb! A single “Jackand Coke” is over 200 calories (100 calories from booze and 100 calories from mix).

2) No fast food.

Do not eat at fast food restaurants. Even if you choose what you
think is healthy, remember this:

Fast food restaurants are all about profit.

And in order to profit while giving you cheap, quick, and easy to
prepare foods, the quality of the food ingredients will be poor -
especially the protein.

Now you might have read that you can still make healthy choices at fast food restaurants. But you know what, that’s just
politically-correct opinion. If it’s fast food, it’s poor food.

Walking into a burger joint and grabbing a chicken breast on a
white bread bun with a piece of old lettuce and a half-green,
half-pink tomato is “barely” healthy eating.

The politically-incorrect truth is that it’s going to take time and
effort to eat properly. You will have to plan, shop, and prepare
healthy meals. You will have to spend time cleaning, cutting, and
cooking your food. That’s the truth.

But believe me, it will taste so much better than fast food, and
healthy eating will make you more alert. Eating fast food will make you feel terrible, and will make you want to have an afternoon nap at your desk.

Make one small improvement to your nutrition everyday for the rest of your life.

3) Eat more fruits and vegetables.

If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day).

Stick with fiber-rich fruits and vegetables – organic if possible.

4) Eat 1oz of almonds or walnuts per day (1/2 oz in the AM, and the other half in the afternoon).

Most nuts are roasted in oils (possible source of trans fats), so
stick to natural or dry-roasted nuts.

Don’t panic…this small amount of nuts won’t make you fat, but will fill you up and help you lose weight.

5) Be consistent with your workouts.

And make sure the workouts are efficient and effective. To make it easy for you to follow, stick with the Turbulence Training fat burning workout system.

It doesn’t matter if you train in the morning before or after
breakfast, or at night before or after dinner, or at 1pm on days
when the moon is in line with Saturn…don’t worry about the
details, just train consistently.

Click here to get Turbulence Training
==> http://www.turbulencetraining.com

6) BONUS TIP: Go for a walk after lunch or dinner (or anytime you eat a big meal). Research shows this will help you control your cholesterol and triglycerides, plus any movement is better than sitting around watching the TV and snacking.

Improve your lifestyle everyday,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS – Change your workouts to beat a fat loss plateau.

“The constant shakeup is amazing. I look forward to my workouts. I feel so much better than I did 6 weeks ago. I had almost given up on fitness as I was becoming very frustrated with my plateaus. I started out at 233 lbs and am already heading for 225 in only a few short weeks. Thank you for developing this truly amazing program and for sharing with the rest of us. It’s very refreshing to enjoy working out again!”
Dave Heffernan

“Turbulence Training is AWESOME! I started working out in 2004 first time in gym at 39 yrs. Then I discovered T.T. in 2006 and started receiving unbelievable info on xercises/nutrition. Immediately I started incorporating T.T. in my busy schedule which is improving my strength, definition, flexibility and nutrition. Craig is quick to reply to questions and supportive. My confidence and strength has definitely improved. If I only knew of Turbulence Training in 2004. The gym crowd is really checking me out now.”
Kimmie Clark

“I lost 14 pounds this month and the weight is just falling off me.
My wife says I now look like when we first met and I still have
more to go. I can fit into my old jeans again which is a big deal
for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends.”
Billy Williams

Turn your health around with Turbulence Training:
==> http://besthealthyweightlossdiet.com/go?turbulencetraining

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 turbulencetraining.com

Sound all too familiar? We don’t fuss as we indulge and slowly pack on the pounds over months or years. But one day we wake up “fat” and decide we have to lose weight and so we go on a hunt for the best healthy weight loss diet we can find. Oh, I slipped that word “healthy” in there, didn’t I. Pity.

You see, when it comes to weight loss and dieting, we cannot expect fast results. When we get anxious, we set our expectations too unrealistically and when we cut our food intake and eat rabbit food for a week or two and find that we only lost 8 pounds, we whine!

Mind if I talk straight? You cannot expect to lose it any faster than you gained it. As a matter of fact, it will be tougher to lose it as your body sort of got “stuck in” at the current intake of calories and when it feels that intake is threatened, it will sense when you change gears and adjust downward.

So, eating less is not the only factor here. What will help your body to kick in gear to the new plan so to speak is to give it a jolt. What kind of jolt? Exercise!!

[moans and whines] Yes, my friend, good stout, sweaty exercise is the only thing that will tell your bod to jump out of storing fat to burning fat.

Which bring me to the point of this article… there is some waiting involved while you lose weight. No two ways about it. BUT the wait will be shorter and more efficient when you add regular, internal training and resistance exercise.

The great thing is that it doesn’t take 4 hours a day to achieve some significant results. In as little as 15 minutes a day you can see great changes. Holly Rigsby makes a point that 15 minutes of resistance workouts every other day alternating muscle groups with interval training daily is enough to make big changes in your dress sizes, for you ladies.

And guys, Tom Venuto of Burn the Fat, advocates longer workouts.  As long as they are regular, daily sessions, you can notice huge differences in how your pants fit.

Weight loss is a waiting game, let’s face it. But you can see those pounds melt off almost as quickly as they came on when you add regular, sweaty exercise to your day.