5 Secrets to Burning Stubborn Female Fat
By: Craig Ballantyne, CTT
Certified Turbulence Trainer
5 Secrets to Burn Stubborn Female Fat & Lose Inches from Your Tummy & Thighs
If you are sick of not losing fat but doing endless hours of
cardio, “classes”, and light weight exercises, then you are in the right
Some of my favorite clients have been burnt out moms and busy businesswomen
who still made time to exercise but weren’t getting any results. The scale
wasn’t budging, their pants were still tight, and none of the body parts
seemed to be tightening up.
In fact, I still remember one conversation I had with my number one client
of all time, Annie, a mom who did lots of cardio and light weights before
she came to train with me.
After one of our first sessions, we sat down at the Starbucks across the
street from the gym on a beautiful spring morning, her with a coffee and me
with a Green Tea, and I shared with her the 5 secrets to burning stubborn
female fat and losing inches from her tummy and thighs.
Annie couldn’t believe that there was any “secrets” about burning fat. She’d
been reading all the workout magazines and talked to all her running gal
pals about losing weight, and they all said the same thing Do more cardio
and eat less fat. So Annie was calling me out, and saying I wouldn’t be able
to tell her anything she didn’t know.
Of course, she didn’t realize who she was talking to.
So I told her straight up, depending on cardio only to lose inches is a dead-
end game. It just won’t happen. And then I let her in on my 5 secrets.
Secret #1 Use Interval Training, Not Cardio
At the time of our discussion, the Australian research study showing
interval training to be more effective than cardio for fat loss in women had
not yet been published. However, I knew from another study (from back in the
1990’s) and from experience that nothing beats interval training for maximum
results in minimum time.
Annie was skeptical. She had been doing cardio for years, and at first she
lost some weight, but then she hit a plateau.
Her assumption was that she simply needed to do more. But she was already
running 4 hours per week. Where was there time to do more?
So I turned her on to Interval Training.
And that was the start of her love affair with short burst exercise. Within
weeks her arms were sculpted, just in time for a party where she wore a
sleeveless dress. She came in on Monday morning after the party weekend and
told me that all the women were talking about her and her arms! All thanks
to interval training, and this next little secret…
Secret #2 Nutrition is the #1 Factor for Fat Loss
Annie liked Starbucks, not only for the coffee, but for the carbohydrates
they had behind the counter. But once I told her how many calories and sugar
were in those snacks, she knew she was in trouble.
“But Craig,” she said in her sweet Southern drawl (she was originally from
down south but moved to Toronto with her family), “I need a lot of
carbohydrates for my running.”
A classic excuse!
Now I can’t be too hard on Annie, because ALL runners love to use running to
justify their excessive sugar, carbohydrate, and calorie intake. But that
doesn’t help you lose inches. In fact, all these carbohydrates and extra
calories are keeping the inches glued to your waist, hips, and thighs.
The fastest way to get them off is to limit your carbohydrate intake to
almost entirely fruits and vegetables, and to eliminate processed
carbohydrates from a bag or a box.
If you want more fat burning carbohydrate ideas, you’ll be thrilled with Dr.
Chris Mohr’s ideas in the Turbulence Training for Fat Loss Nutrition
So addressing Annie’s “cardio and diet” issues were two of the biggest
factors in getting her inches off, but the next tip was the real key behind
her sculpted arms.
Secret #3 Use Bodyweight Exercise to Boost Metabolism and Sculpt Your Body
Before Annie came to me, she was doing light dumbbell exercises, but none of
her efforts were making an impact on her body. It was a waste of her time.
Until I showed her the power of bodyweight exercises. And not just the same
old, same old, either. I showed her dozens of different pushups, total body
ab exercises, and leg sculpting moves that she had never tried before. And
even though we worked out at a gym, she could have done all of these
workouts at home.
And thanks to her ability to do 15 close grip pushups, she was the one
turning heads in her sleeveless dress at that party. But I bet you want to
know more about the total body ab exercises I just mentioned. Annie sure did
when I first mentioned them.
Secret #4 Crunches Are Useless But Total Body Ab Exercises Work!
At the end of our first workout, Annie was experiencing simultaneous fatigue
and exhilaration. She’d never performed over half of the exercises in her
workout before, and she loved that no little pink dumbbells were involved.
And as we moved into the abdominal exercise portion, she looked at me as if
I had two heads while I rhymed off some of our options.
Mountain Climbers, Spiderman Climbs, Stability Ball Jackknives, Side Planks,
Cross-Body Mountain Climbers, Chops, and Stability Ball Rollouts were all
knew to her. And knew to her abs too! And that’s why she made so much
No more 500-crunch workouts for Annie. Instead, she would get more results
in much less time, and with less than 50 repetitions of her new total body
Secret #5 When You Use Weights, Do Less Reps
I get really fired up about this one, as Annie would agree from first hand
experience. As we sat on the patio at that Starbucks, well after we finished
our drinks, I was still quoting research studies and success stories to her,
telling her why it’s a downright shame that women have been mislead about
how to do strength training.
For decades, women were told to use light weights and high reps to tone
their muscles. But do you know anyone who has had success with that? And
none of the women I’ve trained ever had a trainer show them how to do
pushups or chinups. It was so sad that they had wasted thousands of dollars
on trainers who did not respect their physical ability.
Ooops, I told you this gets me fired up. So I convinced Annie that in future
sessions we’d use dumbbells, and do only 8 reps per set to get the biggest
metabolism boost in the least amount of time. And that’s what we did. In
fact, she eventually worked up to 35 pound dumbbells in the dumbbell chest
press exercise, and still had TINY, TONED arms.
No woman gets big and bulky on Turbulence Training. Not if she follows my 5
My Turbulence Training workouts are based on proven scientific methods for
burning belly fat and increasing your metabolism, PLUS…the Turbulence
Training Workout have been used by thousands of women and I’ll share some of
the most powerful success stories later in this report.
But for now, let’s look at a sample Turbulence Training bodyweight workout
you can do in the comfort of your own home to burn stubborn female body fat…
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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||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 learn about the short workouts 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.