By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

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?

Answer:

Doctors recommend losing fat at a rate of 1-2 pound 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?

Answer:
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 those
all 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?

Answer:
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?

Answer:
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?

Answer:
Hi, 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?

Answer:
Turbulence Training is 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.

Get in, get out, get lean,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training