– Contributed by – Craig Ballantyne, a certified Strength & Conditioning specialist and writer for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers and Oxygen magazines. Craig is also a Certified Trainer at Turbulence Training.
Q: How fast can I lose weight while using a truly effective fat loss program? Can I lose 10 pounds in a weekend like some of the diet plans claim?
Doctors recommend losing fat at a rate of 1-2 pounds per week. At the end of a good 12 week program, you can expect to lose 12 pounds of fat. But since you didn’t gain the fat overnight, you also won’t lose the fat overnight.
Commit to long term goals and enjoy the process of developing proper nutrition and exercise habits. With one of those “10 pound weight loss juice diets”, you might lose some weight, but it won’t be fat and you’ll quickly gain it back. Those are just too good to be true.
Q: Do I have to do crunches and sit-ups while on this program?
No you don’t. Crunches and sit-ups are not the best way to lose fat. To lose fat, you simply need to eat properly, avoid excess calories and use fat blasting intervals/cardio.
In fact, crunches and sit-ups can stress your spine, so I like to use “spine-friendly” core training exercises (the Ab curl, plank, side plank, and bird dog) as an alternative method for training your mid-section and you can do all those at home without fancy pieces of equipment. All you need is your bodyweight.
Q: But I’m a full-time worker and mom. How do I fit exercise into my day?
Try to commit to at least 30 minutes of exercise per day.
If you are a beginner and stressed for time, simply do three 10-minute bouts of exercise per day. Heck, you could even do six 5-minute walks per day. Everyone can fit that in…
If you can devote a full 30 minutes straight to exercise, you can alternate between strength training and cardio training days if you are limited to 30 minutes. However, if you can get an hour of time 3 days per week, perform both cardio and strength training together.
Beginners should start with several 5-minute blocks of exercise each day. After all, everyone can make room for 5 minutes of exercise. Once you move into more serious workouts, you might need to experiment with different exercise times so that you can workout without disrupting your family’s events.
Fortunately, there is no magic exercise time. As long as you are consistent, you will get results.
Many people have had great success by getting up early and doing the workout before everyone else gets up. Alternatively, you can do it after the kids go to bed or during a break in the day. Schedule your workout like any other important appointment so that you don’t neglect the exercise sessions.
You’ll find that the exercise will give you more energy throughout the rest of the day.
Q: What do I do if I can’t get to the gym?
You won’t even need to go to the gym to lose fat. There are dozens, if not hundreds of bodyweight exercises you can do at home.
And the workout potential is exponential if you have a couple of dumbbells at your disposal. There are hundreds of dumbbell exercises you can use to sculpt your body.
Q: Hi, I’m an overweight woman (180 pounds) and I was wondering if I should still eat 1oz of protein per pound?
First, just to clarify its grams per pounds, not ounces. Second, here are the limits from Dr. Chris Mohr found in the TT Nutrition Guidelines.
Since women have less overall lean body mass than men, they won’t require as high an amount of protein each day (0.8g of protein/lb of body weight will suffice). This value is still in line with the recommendations for strength trained athletes.
For obese individuals, just as with the calorie estimations, the protein calculations will also be over-estimated. Therefore, in my opinion, I would put women at a maximum of 150g of protein per day and men at a maximum of 200g of protein per day.
Because being obese does put them at risk for diabetes, this would also impact kidney health, so obese individuals don’t need the additional urea being filtered through if in fact they do have diabetes.
Q: I’m new to the whole “working out thing”. What is Turbulence Training? How would you describe the workouts?
Turbulence Training is a combination of more effective methods (strength training and interval training) to help men and women get more effective fat loss results in less workout time.
TT uses supersets and interval training because they are time-saving methods. The workouts also only use the best exercises so that clients don’t spend more than 3 hours per week in the gym.
To get more information about the Turbulence Training program, click here!