3 Fat Loss Workout Mistakes

What's wrong with your fat loss workout?

Are you frustrated by a lack of weight loss results?

Are you spending too much time in the gym during your workouts and not getting the fat loss you deserve?

It drives me crazy to hear about people working really hard but

getting no results.

But I see people in the gym everyday that are doing the same

workout and getting nowhere.

You can see the look of frustration and the dread of even doing the

workout in their eyes.

I hope this doesn't describe you and your fat loss situation. If it

does, let's take a look at some of the best fat loss tips and

workout solutions to get you back on the fat loss track.

1. CB's Top 3 Training Tips for Fat Loss

i) Train with intensity. Yes it takes a lot of effort to do 45

minutes of cardio, but that is low-intensity exercise (since you

can do it for 45 minutes straight). Instead, you have to increase

the intensity of your efforts.

That means the following...

ii) Don't rely on slow, steady, long workouts of cardio. Use

intervals instead.

iii) Don't use high reps for fat loss. Use low reps instead.

You want to increase the intensity of your training to put

"metabolic turbulence" on your muscles.

So you need to use moderately heavy weights or advanced bodyweight

exercises and interval training to apply this metabolic disturbance

and elicit a significant increase in post-exercise energy

expenditure.

However, no matter how well you adhere to these training tips, you

will not succeed without getting serious about your nutrition. Of

course, that's why I go to Dr. Chris Mohr for professional fat loss nutrition guidance.

With the right training intensity and nutrition, you will "get your

hormones in order". Eating poorly can decrease testosterone (in

males) and increase insulin in both men and women. This will cause

fat storage. At the same time, too much cardio and stress can

increase cortisol.

If you have high cortisol levels, increased insulin, and lower than

normal testosterone, you are in big trouble when it comes to having

a good body.

You need to improve your hormone levels to stimulate fat loss. In

fact, I think that even Pilates & Yoga can help you lose fat when

combined with good nutrition - because these exercise techniques

may be able to reduce stress and could bring those hormone levels

back to normal.

But for the fastest, guaranteed methods of fat loss, my weapon of

choice is the more intense interval training and resistance

training in the Turbulence Training program.

Bottom line: While cardio is focused on breaking down the body,

strength training, yoga, and Pilates all focus on building the

body. Stick with body-builders.

2. The 3 Biggest Fat Loss Workout Mistakes

i) Using only long slow cardio. There is definitely mixed research

support for long, slow cardio. Most studies will show you two

things:

a) Doing only aerobic training (without proper nutrition) will get

you only a small amount of weight loss - even over very long

periods of time.

b) Proper nutrition plus cardio will help you lose weight, but

you will also lose lean body mass - and you won't end up with the

body you want (or deserve).

Plus, long, slow cardio just takes too much time up from your

schedule. Stick to interval training instead. You will get better

results in half the time.

ii) The second mistake is sticking with the same program too long.

In most gyms, everyday is Groundhog Day (just like the movie).

You'll see the same men and women doing the exact workout that they

did 2 days. I see men and women using the exact same weight circuit

as they did literally the day before, using the same weight, the

same crappy form, and showing the same lack of interest.

These people are much better off doing fewer workouts following a

structured plan of increased intensity. Don't trade quality for

quantity.

iii) The 3rd mistake...Doing high rep-low weight isolation

exercises.

Exercises such as triceps kickbacks, concentration curls, side

raises, and ab crunches are almost a complete waste of time.

The men and women that use isolation exercises will not make any

improvements. Unfortunately, this is the approach taken by a lot of

people in the gym.

But if you learn that more intense workouts, and more intense cardio methods like intervals are the key, then you'll continue to lose fat and weight.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Fitness, Maximum Fitness, Men's Health, 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 TurbulenceTraining.com