If you don’t know it by now, I am a huge fan of Craig Ballantyne’s Turbulence Training Program. It was one of the first online workout programs I purchases and have made many different changes to my body using his programs. If you want to see all the different programs that he has to offer, you can visit this link and check out all his different workout programs! I have done the majority of them from the Body Weight Workouts to my latest workout of his, the Reconstruction Workout (which I have to say kicked my butt! All good stuff!
So here it is..the latest and greatest fat loss tips from Craig Ballantyne! Hope you enjoy!
ANGIE: When putting together a total body workout, how do you decide which exercises are most important in ensuring that someone is getting the best benefit from the workout?
CRAIG: Great question.
I break total body workouts down into 5 movements – the big 5 I call them. First is a squat movement, second is a push, third is a pull, fourth is a single-leg exercise, and finally, a total body ab exercise. That is also the order in which the exercises are generally performed.
ANGIE: I love your most recent videos about how you cannot out train bad nutrition. This is something I stress to all my clients all the time. If you were to give just some simple tips for people to start off to help jumpstart their nutrition, what would they be?
CRAIG: First, start by eliminating adding sugar and trans fats, essentially cutting back on all foods from a bag or a box.
Second, eat more fruits and vegetables.
Third, snack on raw nuts (almonds, cashews, pecans, walnuts) between meals. Research shows that you don’t gain weight if you eat nuts (probably because they fill you up and you eat less at meals).
Fourth, plan, shop, and prepare on weekends so that you have the right foods at the right times.
And finally, record what you eat for 7 days. This will help you identify problem spots.
ANGIE: I am always pushing my female clients with heavier weights time and time again and I always get the “but I don’t want to get bulky”. Can you explain why this could not and would not happen to these women and why using heavier weights is important to fat burning?
CRAIG: This won’t happen for two reason. First, women do not have the same amount of muscle building hormones as men. That is why they are smaller.
Second, you can’t get big unless you are overeating. So the politically incorrect truth is this: If you are getting bulky “from” resistance training, then it is because you are overeating.
ANGIE: As we get older, our metabolism starts to slow down, this is just a given. What things would you suggest we do to keep this from affecting our current fitness achievements and to keep us moving forward with our goals.
CRAIG: Three things:
1) Stay active. 2) Eat according to those five rules I posted below. 3) Get as strong as you possibly can. Not only will maintaining your sculpted muscle help you burn more calories, but it will also allow you to stay active into your 80’s.
ANGIE: Women’s most complaint is their belly fat and crunches are just NOT going to help do anything for belly fat. What do you suggest to help them burn off their belly fat and achieve those sexy abs?
CRAIG: Interval training is the exercise answer to losing belly fat, but more importantly, the dietary answer is to eliminate sugar and mindless eating. If you can work hard and plan ahead so you avoid 4pm cookies, you’ll lose belly fat AND thigh fat.
ANGIE: If you had only 10-15 minutes to get in a workout, what would you do?
CRAIG: A leg exercise paired with a pulling exercise. For advanced women, squats or Bulgarian split squats paired with pullups or chinups. For intermediate women, split squats paired with bodyweight rows or dumbbell rows. For beginners, lying 1-leg hip extensions paired with dumbbell rows or seated rows.
ANGIE: Thanks so much for all this great stuff Craig! Is there anything else you would like to add?
CRAIG: Yes, I hope every woman reading this interview realizes that there is a workout style and diet style that suits their personality and will give them results. I truly believe a lot of fitness programs AND different diets work. Don’t believe the politically folks who say diets don’t work, because they DO! The key is getting the right diet for you so that you will work too!