Best Exercise To Burn Fat
The truth is that cardio is not the best exercise to burn fat. You'll be surprised, but you should be doing Turbulence Training - a combination of fat burning interval training and fat loss resistance training - if you want to sculpt your body.
Q: Why should I do resistance training if I want to lose fat?
Resistance training helps you maintain your muscle mass. Having muscle mass is also the key to a lean, attractive physique. Without muscle mass, men and women don't look as healthy and can't function as well in daily activities.
Finally, resistance training has also been shown to help improve the health of your cardiovascular system and increase the health of your bones. Resistance training is part of a comprehensive approach to a healthy lifestyle.
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Q: I was told to use 15-20 repetitions to help me lose fat. Why does this program have me use only 8 repetitions?
Using a high number of repetitions is less effective for changing your body than using a heavier load and fewer repetitions. The goal is to challenge the muscle so that it adapts and as a result, contributes to the fat loss process. With a light weight, the challenge is less and your body won't have to work hard or burn fat.
Q: Why should I only use each version of Turbulence Training for 4 weeks?
We want to keep the element of variety in the training program to achieve consistent fat loss (see the above article). Nothing, except poor eating, halts fat loss like staying on a training program for too long. By switching it up on a frequent basis, you'll avoid fat loss plateaus and keep making gains in strength and fitness at the same time.
Q: When should I workout? Is it better to workout in the morning?
As long as you get your workout in, it doesn't matter when you exercise. There is no magical time to exercise. Consistency, smart training, and hard work are the keys to successful fat loss and take priority over the time of exercise.
Q: I work 50-70 hours per week and I have a young family. How do I fit exercise into my day?
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.
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.
Q: I don't understand the format of the Turbulence Training workouts. Can you explain how I do the supersets?
A superset is a pair of exercises done back to back with little or no rest between exercises. For example, here is the first superset of Workout A from the Introductory Level program.
1A) Lying Hip Extension - 8 repetitions
- No rest.
1B) Plank - 15 second hold
- Rest 1 minute & repeat 1 more time for a total of 2 supersets.
The two exercises in the superset are lying hip extensions and the plank. You will do 8 repetitions of the lying hip extension and then move immediately into the plank for a 15 second hold. Do not rest between the lying hip extension and the plank.
Once you are done the plank, you've earned a 1 minute rest, and then you'll repeat the superset one more time for a total of 2 supersets. You'll then rest a minute and move to the next superset in the workout.
Q: For exercises where you do each side, if the manual 8 repetitions, does that mean 8 reps on each side?
That is correct.
Q: What does tempo mean? What does the 2-0-1 mean?
The first number refers to the lowering phase of the exercise, then the next number refers to a pause (if there is any), and the third number refers to the lifting phase of the exercise. For example, in a pushup done at 2-0-1, you would take 2 seconds to lower your body, no pause, and then one second to lift yourself back up.
Q: How much weight should I use for each exercise?
You should pick a weight that allows you to get 1 more repetition than required.
For example, if the exercise calls for 8 repetitions per set, you should choose a weight that allows you to perform 9 or even 10 repetitions. This weight should work well for all 3 sets. However, if you experience a 25% or more decrease in the number of reps you can do, then decrease the weight in the remaining sets by 10%.
For example, if you use 30 pound dumbells for an exercise (calling for 8 reps) and get 8 reps in set one, but only 5 reps in set 2, then decrease the weight to 25 pounds for the 3rd set. However, it is fine to stick with the same weight for each set even if you can only get 7 repetitions or even 6 repetitions per set. It is not mandatory to reduce the weight in order to get 8 reps for every set.
|WOMEN: Click here to discover the truth about cardio for fat loss, and why the two components of short, burst exercise workouts have been scientifically proven to better for fat loss and losing your belly fat.
MEN: Click here to uncover the secrets of short workout you can do to build muscle and burn fat at the same time, all while getting in and out of the gym in under 45 minutes only 3 times per week, so that you can get on to more important things in your life.
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