Why Does Turbulence Training Work For Fat Loss While Slow Cardio Fails
By: Craig Ballantyne, CTT
Certified Turbulence Trainer
Turbulence Training works because of intensity and variety. After each
workout, you’ll burn more calories between workouts than you would between
slow (and boring) cardio workouts.
In each Turbulence Training workout, you focus on applying an intense
stimulus to the muscles. This creates “turbulence” in the muscles, and
requires a lot of energy to repair and replenish the muscles before the next
workout. And where does that energy come from? Your fat stores, of course!
The Turbulence Training workouts are based on two ground-breaking research
studies. In the first study, performed in the mid 90’s, Canadian researchers
compared interval training against steady-state cardio for fat loss.
Surprisingly, they found the interval training group lost more fat with less
The results of the second study were also surprising, and looked at how
women respond to strength training. Each subject did two workouts. In one
workout, the subjects did a series of strength exercises for 12 repetitions
per set. In the other workout, the subjects did the same exercises, but for
only 8 repetitions per set. The researchers found the post-exercise calorie
burning was greater after the lower rep workout.
So based on these studies, Turbulence Training uses relatively low-
repetition strength training exercises followed by interval training. All of
this can be done in only 45 minutes, three times per week, cutting hours out
of a normal slow cardio fat loss workout program. That’s why Turbulence
Training is known as a real-world workout one that fits your lifestyle and
gets results fast.
Now let’s look at the details of the workouts. The Turbulence Training
workouts focus on multi-muscle exercises, even when training the abdominals
(with movements such as Stability Ball Jackknives). The more muscles we can
work, the more Turbulence we can apply to the body and increase the post-
The exercises can also be done at home, using only bodyweight or dumbells
and a bench or an exercise ball. This too is conducive to a busy lifestyle.
So if you only have time to train for 45 minutes, three times per week, you
can complete the Turbulence Training workouts in the comfort of your own
Each exercise is paired with another exercise in a superset to increase the
workout “density” meaning the amount of exercise performed in a given
amount of time. If you stuck with the traditional three straight sets
approach, you’d take twice as long to complete the same workout, if not more.
There’s also a unique twist to the Turbulence Training supersets. Each
exercise is paired with a “non-competing” exercise, meaning that if you work
your pushing muscles with the first exercise in the superset, you’ll work
your legs or pulling muscles with the second superset. This allows an
increased recovery time despite the increased workout density.
Rest intervals are kept to a minimum. However, the non-competing superset
pairings permit built-in recovery, again because you are not working the
same muscle groups with each exercise in the superset.
Each Turbulence Training workout also starts with a bodyweight warm-up,
rather than the traditional “5-minutes on the treadmill warm-up”. The
bodyweight exercises take your body through a variety of movement patterns
to help undo the poor posture generated by typical daily living. In
addition, this prepares the muscles and joints better for a total body
Following the bodyweight warm-up, the strength training workout begins with
specific warm-up sets for the first superset. The first superset is
characterized by the most difficult exercises, and often the most intense
training effort. The second superset contains more moderate intensity, but
higher volume. And the third superset, if there is one, contains the highest
volume and lowest intensity, and generally use less complex exercises. By
the end of these three supersets, you will have trained the entire body (and
muscles you didn’t know you had!) in only 20 minutes.
The workout finishes with interval training, but for only 20 minutes. You
don’t have to do any more of those boring 45-minute slow cardio sessions to burn
fat. Instead, by using intervals, you increase your post-exercise metabolism
and burn fat during the recovery period. If necessary, stretch the tight
muscles after training. That completes the 45-minute Turbulence Training
session. It’s “go-go-go” from start to finish, but you’ll love it.
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 www.TurbulenceTraining.com
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