Thursday, July 26, 2007

Reduce Muscle Size

How To Train To Reduce Muscle Size ON PURPOSE
By Nick Nilsson

While this is very rarely the goal with weight training, there ARE people who actually DO want to reduce the size of a specific muscle or muscles (but without just stopping training and losing too much strength). Learn how to do it the right way!

It may sound strange that anybody would want to REDUCE muscle size on purpose, but honestly, if that's one of your goals, you're not alone! Reducing the size of a specific muscle group or all your muscles in general is a more common goal than you might think.

And there certainly ARE ways of decreasing the size of your muscles through exercise! But let me just start by saying, if you feel your calves are too big, please go ahead send them my way... :)

Basically, in order to reduce muscle size, we need to utilize a two-pronged approach, focusing on a very specific training style and then on post-workout nutrition.

For training, we're going to accomplish the goal of reducing muscle size by utilizing VERY high rep sets (upwards of 80 to 100 reps per set!). This type of training can be done with pretty much any exercise you choose and will be dictated by which muscle group(s) you want to reduce the size of.

To properly explain the reasoning behind how this type very high rep training can be effective, you should first know that there are two basic types of muscle fibers: fast-twitch and slow-twitch.

Fast-twitch fibers are responsible for high-power, short-duration activity (like sprinting and heavy weight training) while slow-twitch fibers are responsible for low-power, long-duration activity like jogging, walking and other endurance-based activity...basically anything you can do for longer than a couple of minutes.

Fast-twitch fibers are larger than slow-twitch fibers and when you have a high percentage of fast-twitch fibers, you will have larger muscles. You can see the difference when you look at a sprinter compared to a marathon runner.

So what does this have to do with making muscles smaller? Well, most likely, if you find a specific muscle group too big for your liking, you probably have a high percentage of those fast-twitch fibers in that muscle group. They are much easier to develop and you probably don't even have to work that muscle group to keep it larger!

What you WILL have to do, then, is focus ONLY on endurance-oriented training for that specific muscle group that you want to make smaller. This will preferentially detrain the fast-twitch muscle fibers and train the smaller, slow-twitch muscle fibers.

So how you put this type of training into practice? My best advice would be to pick an exercise or two that work the muscle group you want to reduce. For example, if you want to decrease your calves, standing and seated calf raises will work.

Now, at the beginning of EVERY single workout you do (no matter what other bodyparts you're working or even if you're just doing cardio training), perform 2 sets of VERY high reps (80 to 100 reps) on one of those exercises (you can use the same exercise for both sets or do one set of each). Rest two minutes in between those 2 sets to clear out lactic acid build-up.

The reason we do this every single day is that slow-twitch fibers require frequent work and lots of volume. Doing these two sets every single workout is the most efficient way to accomplish that stimulus.

Naturally, you're going to need to use some fairly light weight to be able to get that many reps, but don't just be a rep counter and stop when you get to 80. Push yourself to keep going and get as many reps as you possibly can. The high reps are what will train your slow-twitch muscle fibers.

DO NOT do any heavy or even moderately heavy training for your target muscle group. It should be ALL light-weight, very high rep whenever you work it. We want to really take away all stimulus to the larger, fast-twitch muscle fibers and focus on training only the smaller slow-twitch endurance-oriented fibers.

For the REST of your workout (for the muscles you aren't trying to reduce in size), you can feel free to use heavier weights and lower rep ranges. It's only the target muscle group you want to absolutely keep to very high reps.

And just because you're training to reduce muscle size, it doesn't mean it's going to be easy work! You do need to push yourself on these high-rep sets, not just go through the motions and count to 100.

As I mentioned above, this is a two-pronged approach...training and nutrition. So now that we've got the training covered, let's move on to nutrition, specicially post-workout nutrition as that is going to have the biggest impact on your muscle reduction program.

Your muscles require protein to rebuild and recover. So what we're going to do is deprive your body of protein during the post-workout period by not eating any protein for a few hours after training.

By not eating protein right away, you will force your body to eat up some of its own muscle tissue for recovery purposes, further helping to reduce muscle size. Immediately after your workout, take in some simple sugars to help get the recovery process started (sugary drink mixes like Tang or Gatorade are good). Eat only carbohydrates such as grains, fruits, and vegetables for a few hours after exercise.

You can eat protein during the rest of the day, just not during the post-workout period (for at least 3 hours after).

It does take a bit of time for the muscle fibers to respond to this type of training but it will happen if you stick to the high rep sets and keep it up consistently.

The size of your muscles will obviously be your main gauge as to whether the training is working for you or not, so use a good tape measure and measure your target muscles (at the same place on the muscle each time!) on a weekly basis and at the same time of day to control for outside factors such as food and water intake (first thing in the morning before you've eaten or drank anything is best).

So if you're looking to reduce muscle size without getting flabby, give this type of training a try! The high reps may be painful, but they will transform your muscles and reduce their size, getting your muscles where you want them to be!

 

------------------

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 at http://fitness-ebooks.rxsportz.com. He can be contacted at betteru@fitstep.com.

Monday, July 23, 2007

Bodyweight Workout Program

Turbulence Training Bodyweight Workout 4-Week Program for Beginners, Intermediate & Advanced Fitness Levels (Free eBook, PDF Format, right-click and save to your PC, or just click the link and read it online).

You will need Acrobat Reader or Acrobat eBook Reader to read the book. If you do not have it installed on your computer, Please Click here to get the software. They are both Free. 

 

Saturday, July 21, 2007

Barbell Cursing Lunges

Secret Training #668 - Barbell Cursing Lunges To TORCH Your Quads
By Nick Nilsson

There is a very good reason I call these "Cursing Lunges"... This exercise is SO tough on the quads, that's EXACTLY what you'll be doing for almost the entire exercise! This one puts leg extensions to shame AND without the knee stress you can get from leg extensions.

Yes, this may be an extremely "unique" name for an exercise but the first time you do this exercise, you'll know EXACTLY why I called it that (one other name I had in mind included the word "evil" in it).

This exercise gives you the best of 3 worlds:

1. You get a good stretch on the quads at the bottom of the exercise.
2. You get a GREAT contraction at the top (stronger even than with a leg extension).
3. Your quads get NO break through the entire movement (for example, when you're doing a squat or regular lunge, at the top of the exercise, the tension comes completely off the muscles and is carried by the bones and joints).

Put all these together and you've got an exercise that will DESTROY your quads! The first time I did it, I ended up doing more sets than I was originally planning on doing for legs because I could tell it was such a powerful exercise!

Be very sure to check out the pictures and video of this exercise in action (side view and front view). Viewing the video and still makes it a LOT easier to understand the mechanics of the movement and really get the most out of it when you take it to the gym yourself.

How To Do It:

Basically, you're going to be doing what looks like a hack lunge with a barbell. It will resemble a lunge holding the barbell behind your back instead of on your shoulders. That's about the best way to describe it but there are some key points that take the exercise from a mere lunge to something that will light a fire in your quads that will leave you the floor - pretty much every set I did of this exercises ended with me falling down!

This exercise is best done in a rack for safety reasons - doing it in a rack will allow you to really push your legs HARD and maximize the effect of the exercise. It CAN be done starting with the barbell on the floor but it does make the exercise a bit more difficult to manage and you have to end the set a little sooner for safety reasons rather than pushing yourself as you can with the rack.

Having the bar a little higher up at the start also makes it easier to begin the exercise, which helps a lot.

First, set the safety rails in the rack to about a foot or so off the ground. Set a barbell on the rails then load up a moderate weight. The first time you do it, start light to get the feel for the exercise, e.g. 25's to 45's on either side.

Stand with your back to the barbell (it will be up against the back of your legs), squat down and grab it with an overhand grip (I grab it about the same width as I would use for bench press, using the smooth rings as a guide).

Once you've gripped the bar, stand up, bringing the weight up behind you so it's resting on the backs of your thighs, just under your glutes.

Now step your left leg forward into a typical lunge position stance. Go down into the lunge with the barbell resting on the back of your right thigh (your back leg, basically).

Now the fun begins...instead of standing upright, keep your torso leaning forward at an angle. And as you stand up and straighten your front leg, straighten your back leg, PUSHING THE BARBELL UP AND BACK as you do so.

Basically, even though your left leg is forward, it's the RIGHT leg that actually is working directly against the resistance of the barbell. The harder you push to straighten your leg, the stronger the contraction you'll get in the quads.

Read the complete article at www.healthybiz2000.com/rxsports/articles/barbell-cursing-lunges.htm

Friday, July 20, 2007

Powerful Training Secrets

You're Going To Learn The Most Jealously-Guarded Professional Training Secrets For Getting Extraordinary, Body-Transforming Results AS FAST AS HUMANLY POSSIBLE!!... http://tinyurl.com/27fgwz

Be advised that this is a paid membership site; however, the information is priceless so have a look...browsing is free.

 

Art Breshears
www.healthybiz2000.com/rxsports/

Thursday, July 19, 2007

Increase Your Bench Press FAST

10 Things You Can Do RIGHT NOW To Increase Your Bench Press FAST
By Nick Nilsson

Improving the bench press is ALWAYS at the top of almost every lifter's list of goals. Put these 10 tips into practice and power up your bench press fast!

The flat barbell bench press...the lift that everyone wants to know how much you can do when they find out you train. So you want to get your numbers moving in the right direction again? These 10 quick tips will make a difference in your strength and boost your bench FAST.

Keep in mind, these tips are coming from someone who has almost NO genetic gifts as far as bench press is concerned (bad shoulders, long arms). It's among my weakest lifts and I have to struggle for every single pound I add onto it. Yet with those limitations, using the tips I'll share with you below, I've managed to work up to a maximum single at 350 lbs. So it CAN be done!

At the end of the article, I'll include a link where you can see pictures and video of some of these tips in action.

1. Work your Rotator Cuff muscles
Yes, this is completely unglamorous but it has the potential to add 20 to 30 pounds to your bench press in a matter of weeks. The reason? The Rotator Cuff muscles are the four small muscles that stabilize the humerus (your upper arm bone) in the shoulder socket.

Most people rarely, if EVER, work the Rotator Cuff but a couple of sets at the end of each workout can really make a HUGE difference in your bench press by helping to stabilize the shoulder joint.

The exercise that I use is one I call the "3 In 1 Rotator Cuff Raise." It's an exercise I invented to work all 3 major planes of movement that the Rotator Cuff muscles operate in in one basic movement. It's very effective and very time-efficient. Two sets of 8 reps of this at the end of each workout is all you need. I have a video and pics of this exercise at the link at the bottom of the article.

 

2. Get your grip-width right
Where you grip the bar can make or break your bench press before you even do a single rep. If you grip the bar in too close, you're putting more stress on the triceps, which limits your pushing power and increases the distance you have to press the bar. If you grip the bar too wide, you do decrease the distance the bar travels but you put excessive stress on the shoulder joints.

So what is the best place to grip the bar? This is best determined with no weight on the bar at all and with somebody watching your form. Lie down and take the bar off the rack and lower the bar to your chest. Have your spotter eyeball your forearms. At the bottom of the press, your forearms should be perfectly vertical. THAT will give you the greatest pressing power as you won't lose any power inside or outside.

It's the same concept as throwing a punch - if the bones of the arm aren't lined up properly when it connects, you lose a lot of power at impact.


3. Learn how to breathe
When you're doing a heavy press, trunk stabilization is much more important than when you're doing lighter, higher-rep training. You need a strong, solid base to push off of to really move the most weight.

When doing a heavy lift for only a few reps, breathe in deeply on the way down, inflating your chest as much as possible (this has the dual effect of increasing the stability of your trunk AND decreasing the distance the bar must travel, which is a bonus!). But as you press the bar off your chest don't immediately blow out all your air in one big blow. That will destabilize the chest and weaken the base you're pushing from.

Think of it this way...it would be like trying to do a dumbell press on the Swiss Ball as somebody is letting the air out of it FAST!

So as you start to press the weight, blow your air out through pursed lips. Basically, pretend you're blowing up a really thick balloon. You want to keep your breathing muscles in your rib cage absolutely solid as they very slowly force the air out. This keeps your trunk solid and stabilized as you press, which is critical. The moment you lose that stability, you lose the lift.


4. Don't neglect back training
Back training is important to your bench press in 3 major ways.
Remember what I said about stability in the previous point? Your back makes up a BIG portion of that base that stabilizes your body. The wider the base, the bigger the structure it can support (i.e. more weight). A comparatively weak back will reduce the amount of weight you can bench.

The second point is thickness. The thicker your back, the shorter the distance the bar has to travel and the more weight you'll be able to lift. Look at how thick the torsos of the best bench pressers in the world are - they have huge barrel chests, thick backs and relatively short arms - their range of motion is probably about HALF of what a "normal" person's range of motion is with the bench press. The thicker your back, the shorter the range of motion and the more weight you'll be able to press.

The third point is muscular balance. If you're constantly doing pushing movements, your body will overdevelop those pushing muscles, which will lead to unnatural shortening and potential weakness. You MUST work the back muscles to pull everything into proper alignment. Walking around with your shoulders hunched forward and your arms bouncing around in front of you doesn't look cool - I can promise you that.


5. Don't forget to press with your legs, too
Leg drive is VERY important to maximizing your bench press strength on maximum lifts. When you set your feet for benching, don't just place them anywhere and let nature take its course. Set your feet solidly on the ground and bend your knees a little past 90 degrees.

Here's why...when you're at the bottom of the bench press, driving with the legs can help you get that weight moving. You can demonstrate this to yourself by lying on the flat bench and setting your feet on the ground. Now think of how you'd need to set your feet if you wanted to use your feet/legs to slide yourself up the bench. THAT is what you do when you drive with your legs - you basically try and use your legs to slide yourself up the bench. But because the weight is holding you down, that force goes to helping push the weight up.

This leg drive is used at the bottom of the press to get the weight moving and makes a HUGE difference with getting big weights moving.


6. Get those shoulder blades squeezed together
This goes back to trunk stability. If you're not consciously and religiously squeezing your shoulder blades together when you set yourself up on the bench press, you're instantly putting yourself at a disadvantage.

To do this, lie down on the bench and grab the bar. Lift your body up off the bench then try and touch your shoulder blades together behind your back. Get them tucked in as tight as possible. When you set yourself back down, you'll find you're not only more stable on the bench but your shoulders are in a stronger pressing position AND your torso is actually a little thicker (which means shorter range of motion)!


7. Do partial-range training to strengthen your connective tissue
One big thing that's often missing in the training routine of a person looking to maximize strength is a focus on connective tissue training. You can build huge, strong muscles but the movement is only as strong as the weakest link. If that weakest link is connective tissue, best case is it will limit the amount of weight you can lift. Worst case, you'll snap your tendons when your muscles move weights that your connective tissue can't handle!

So how do we strengthen connective tissue? That requires VERY heavy weight, the kind that can only be used with partial-range training like lockouts in the rack.

For building up your connective tissue specifically for bench press, DEFINITELY work on rack lockouts and static holds with monster weight.

I've got more information specifically on lockout partial bench press here:

Read the complete article at www.healthybiz2000.com/rxsports/articles/increase-your-bench-press.htm

Monday, July 16, 2007

Creatine

Creatine Report 

An excellent free instantly downloadable report... 

This excellent free report exposes the facts and fiction of creatine, and details it's effects on the brain, heart, the body's production of growth hormone, anti-aging effects, fatigue, muscle atrophy, Parkinson's disease, and much more! You'll also learn how to use creatine properly, as well as topics such as purity, safety, and loading are fully explained.

Right click on the link above and save to your PC or click the link and read it online.

Monday, July 09, 2007

Healthy Snacks For Children

Healthful Snacks For Kids

Now days, more than ever children should be eating healthier. For millions of children in America consuming junk food and increased inactivity has led to obesity and an increasing number of children being above ideal weight. Not only is it important to teach your child which snacks they should eat, but educating them during the early, formidable years may help them sidestep obesity and becoming overweight in the future when they are adults. Here are some tricks on tasty healthy snacks for children.

One way for your children to eat healthy snacks is to get them started on naturally sweet foods. Since most kids crave sweets for snacks, naturally sweet foods such as fruits are ideal. Encourage them to enjoy a banana, orange, apple, cherries, strawberries and other berries whenever they have a sweet tooth. You can mix in yogurt or even make a fruit smoothie for them with some milk and a drop of chocolate or other natural flavors.

Another great way for your little ones to enjoy healthy snacks is to give them fresh nuts. Kids love peanuts, walnuts, sunflower seeds, almonds, etc. One of the things to recognize about children is that if they try enough types of natural and healthy snacks, they will find one that they love. The problem is that many times parents give up trying to find the snacks that their kids enjoy and settle for popular junk foods instead.

When deciding on a healthy snack, what you want to avoid are products with boatloads of sugars, unwanted preservatives and empty calories. While most kids will fight you tooth and nail if they have to eat wheat germ and tofu, most children will be more than happy to eat snacks if they have a sweet taste and are presented in the right way.

Other healthy snacks that many children like are dry cereals. For example, there are many breakfast cereals that are derived from corn, wheat, bran and include nuts and honey. These cereals when consumed at breakfast usually include milk; however, you can easily serve them without milk to your children. One of the most popular dry cereals which are healthy and nutritious for your little one at almost any age is Cheerios. Cheerios are lightly sweetened and tasty either moistened with milk or dry. If your little one craves a delicious snack for lunch or to take along for camp or little league, dry cereal is not only nutritious, but delicious.

For those children that are terribly picky and only want junk food, one strategy to use in order to get your child to eat nutritious snacks is to buy premade natural snacks. Today, there are tons of prepackaged snacks that might look like junk food, but are actually healthy and nutritious for your little one. They include certain fruit roll ups, string cheese and granola bars. Many of these snacks look like junk food, but are actually made from natural ingredients and include relatively little sugar and empty calories. If you are looking for a great way for your child to remain healthy, check out the above mentioned tricks on healthy snacks for little ones.

Dine Without Whine is a great menu planning service for active families. Go to http://www.dinewithoutwhine.com to discover even more rewards to menu planning.

Sunday, July 08, 2007

Healthy Eating

Healthy Reasons For Eating at Home

If you are looking for an easy way to achieve a healthy life for you and your family, one of the most effective ways is to eat in. Here are some useful tricks.

With our busy lifestyles, preparing your own meals is often exchanged with quick meals at fast food or casual dining dining establishments. Not only are these choices usually more cost prohibited than eating in, but also less healthy. You can dramatically improve the health benefits by staying in to eat.

Eating at Home Puts You in Control

Eating at home has many health benefits, but more importantly it gives you the options of what ingredients you decide to include or not include in your meals. Have you ever glanced at what a hamburger at a casual dining restaurant is made from- there can be tons of ingredients, some with names you haven't heard of or are unable to pronounce. When you prepare home-cooked meals, you can keep your foods natural and basic.

Do You Have Special Dietary Needs?

Another health benefit of eating in is that if you have special dietary restrictions such as limitations on fat in your foods, you can conveniently fix dishes that accommodate your guidelines. No need to fret if the restaurant has a low salt dish or if there is any extra sugar added to a dish.

Portion Control

One of the reasons that many people have gained weight is due to the portions that many fast food restaurants give you. They are much larger than recommended. If you eat at home, you can choose the appropriate portions for you and your family members, eliminating unnecessary food intake.

Food Allergens

When you eat at home, you can be more mindful in preparing foods, especially if you or a family member has a food allergy. Food allergies many times can be serious and possibly even deadly. Preparing food at home can eliminate the risk of an allergic reaction to allergic food reaction.

Quality Time

Another benefit to preparing meals at home is the quality of time spent with each other. Everyone likes to be pampered at times so it's okay to eat out once in a while. However, eating at home allows you to spend quality time with loved ones. Each person can take part in meal preparation so it's a shared event. By allowing children to participate in meal planning and cooking you are teaching them valuable self-sufficiency skills. The atmosphere is more conducive to sharing stories.

Make a pledge to prepare more home-cooked meals. The benefits of eating in exceed the time it takes to prepare a home-cooked meal. Your family will thank you in the end.

Dine Without Whine is a great menu planning service for active families. Go to http://www.dinewithoutwhine.com to discover even more rewards to menu planning.

 

Wednesday, July 04, 2007

Psychology of Weight Loss

The Psychology of Weight Loss

Losing weight requires more than a physical commitment - the mental aspect is also vitally important. When it comes to fitness, the mind truly is a powerful thing.

Have doubts that there is a mind-body connection to wellness? Simply try this easy test: do a workout of your choice (running, walking, lifting weights) with your favorite pump-up music. Then do it a separate time with no music at all. You'll quickly see how the simplicity of motivating music can help you go farther, faster or simply feel stronger during your routine. That's the power of your mind!

Why is the mind-body connection important to understand? Because, the wrong mental approach to getting more fit can have powerful negative effects. A huge amount of dieters quit their weight loss plans because of psychological reasons.

What you think can create what you are. Your personal self-talk is crucial in determining whether or not you are successful at reaching your weight loss and fitness goals. Continual negative thoughts can create a self-fulfilling prophecy. If daily you bombard yourself with self-defeating thoughts, then eventually you will begin to believe them.

When you tell yourself such things as "I'm always going to be fat" or "I can't stop eating" or "I can't walk that mile", then naturally you'll start to believe the myths as factual. From there you have immediately set the stage for failure.

So, how can you dig out of the seemingly endless downward spiral of negative thoughts and feelings? Start with these six important psychological exercises:

. Create a list of all the negative thoughts that you have about yourself. Then create a second list of all the things that you like about yourself. Keep working on your positive list until it is much longer than your negative list. We all tend to be our worst critics, so this can be a challenging exercise. Write down even little things like "I can make a great cheese sandwich", or "I always get to work on time".

. Take your list of negatives and change all of them to positive potentials. For example, instead of "I always fail at losing weight" change it to "I can succeed at weight loss." Or, instead of "I can't stop eating", change it to "I will control my portions." Destroy your negative list and only keep the new potentials list.

. Stop using these words: can't, won't, never. Replace them with: can, will, always.

. Forget the past. That piece of cake you ate yesterday is old news. Forget about it and move on. Live only in the present. You can't change what you did even an hour ago. All you can do is resolve to stay focused and committed right now and try to keep that focus tomorrow too.

. Stop making excuses for why you can't exercise and eat right. Start by making a list of all of your steadfast excuses and also all the reasons that you should workout. The list of reasons why you should exercise inarguably should be much longer. Post your list of reasons where you can see it daily.

. Stop the blame game. Promise to take self-responsibility. It's easy to blame your genes, your diet-plan or even your family for your failed diet attempts. But not accepting full responsibility will simply keep you trapped in a repetitive loop of failures.

About the author: Lynn Bode is a certified personal trainer specializing in Internet-based fitness programs. She founded Workouts For You, which provides affordable online exercise programs that are custom designed for each individual. Visit: http://www.workoutsforyou.com for free fitness tips and a sample workout program. Fitness professionals, learn how to support your clients online, visit: http://www.trainerforce.com

Monday, July 02, 2007

Best Ways to Burn Belly Fat

The Best Ways to Burn Belly Fat

By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

Best Ways to Burn Belly Fat

I often get asked, “What’s the best way to burn fat and lose my belly?” People want to know if aerobics is better than strength training, or if traditional cardio exercise is better than intervals.

Well, to say I've done them all would be an understatement.

With over 15 years experience helping others, training myself, training for sports, spending countless hours in the gym, AND actually conducting laboratory research studies on different exercise methods, I'm pretty confident in knowing what works and what does not.

But first of all, I want to frame my responses. I'm going to talk about what works for people that have a limited amount of time to exercise, mostly because I expect your readers don't have 90 minutes per day to devote to a workout, unlike the typical audience of a fitness magazine.

That's why there is a huge disconnect between some of the information found in magazines and the ability of the reader to apply it to their lives.

We just don't have 6-8 hours per week for exercise, nor do we need it. If you're a triathlete, you might need that, but not someone that just wants to lose fat and gain muscle.

Having said all that, the bottom line for getting a better body is...

Use bodyweight exercises to warm-up, strength training supersets to build muscle, and then finish your workout with interval training to burn fat in a short amount of time. I've structured my system so that you are in and out of the gym in 45 minutes, three times per week.

You'll do 5 minutes of bodyweight exercises to warm-up. This is a much more efficient approach than spending 5 minutes walking on a treadmill, which really doesn't prepare you for anything except more walking on a treadmill.

Then we move into the strength training supersets, where we use two exercises performed back to back with minimum rest between each. This cuts our workout time, while still giving us maximum results. We only need 20 minutes for this, and we'll use basic exercises, and sometimes even more bodyweight exercises, depending on the client's goal for muscle building.

And finally, we'll do 18 minutes of interval training. A warm-up, followed by six short intervals at the appropriate fitness level for the client, interspersed with short periods of low-intensity recovery. Finish with a cool-down. And that's the workout. Again, about 45 minutes total.

Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn't build a better body.

In fact, there are a few "dark sides" to long slow cardio, including less-than-optimal results, the potential for overuse injuries, and it is an inefficient form of exercise. If you only have 30-45 minutes for your workout and you spend it all on a cardio machine, when are you going to train the rest of your muscles and sculpt a better body?

So the best way to burn belly fat is with a combination of strength training and interval training. It’s fast, it works, and it’s fun!

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