Fitness Pro Live

By Craig Ballantyne, CSCS, MS
Author:  Turbulence Training 

If you depend on classic aerobic cardio for fat loss, you probably spend 30 minutes on a machine trying to burn a set number of calories.

But does that work?

Does burning 500 calories per day cause you to lose 1 pound of fat per week?

Well, according to science, it should. But if it did, you probably wouldn’t still be reading this article.

Back in the day, I used to write a column on fat loss myths for Men’s Fitness magazine. Here’s a classic weight loss topic I covered.

Myth: I need to burn 500 calories each workout to lose fat.

Truth: Possibly one of the worst inventions for fat loss was the calorie-counting monitor on treadmills, elliptical machines, and stairmasters.

Because of these, millions of men and women now obsess about the number of calories burned per session. You’ve probably even been one of those people, watching it creep up ever so slowly during a slow-cardio session. All the while knowing that you can wipe out a 30-minute, 300-calorie treadmill session with one fell swoop of the Krispy Kreme hand.

Too many people are brainwashed into thinking that if they don’t burn 300-500 calories per session, then they won’t lose fat. After all, that is what you’ve been told time and time again in those fluffy fitness/fashion magazines.

The problems with this approach to fat loss are numerous. First off, it’s difficult to say if the calorie counters are even accurate. A story on CBS news showed that cardio machines overestimate calorie burning by up to 20%.

Next, depending on slow cardio for advanced fat loss is relatively useless and at the very least, inefficient. It takes a long time for you to burn a lot of calories and one study showed that men who only used cardio training for weight loss ended up with a reduced resting metabolism. You are basically undoing the calorie burning by depending only on cardio. On the other hand, guys in the same study that used strength training didn’t suffer a reduced metabolic rate.

So what is the solution to burning fat in a faster, more efficient method?

The answer is to use strength and interval training to burn fewer calories in less exercise time, but with a more intense form of exercise.

Your body will burn more calories after exercise (when you use intervals) than it does after you do slow cardio and your metabolism will stay high. Some experts refer to this as the afterburn effect.

How do you do intervals?

Well, you could sprint or 30 seconds and rest for 90 seconds and repeat that for 6 sets – using the bike  or treadmill if you are experienced with it.

Within that short time frame the intervals will cause your muscles to go crazy with activity (I call it a metabolic turbulence). This crazy metabolism boost causes lots of calorie burning after exercise to get your body back to normal. The result is you would end up burning more fat and more calories in the post-exercise period as your body tries to get things under control.

Now there is one time where you’d want to count calories, but that is when you are counting up and determining how many calories you eat per day. Again, you can wipe out an entire workout’s work in less than a minute simply by eating garbage. Without some structure and discipline to your nutrition, there is nothing that even my programs can do to help you lose fat.

So exercise nutrition control and interval training. These are the two anti-calorie counting methods that will help you lose fat and get lean.

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I hate dieting and trying to lose fat just as much as you do (believe me), so if something worked faster or better, I’d just as easily use and recommend that.

The fact is, I spent years trying other methods, learning from them, and making them better.

So yes, I have an anti-fat bias…and Final Phase Fat Loss is the result of that bias.

In fact, I’ll fill you in on… The number one reason why your current training program is NOT optimized for fat loss and how you can literally DOUBLE the amount of fat you lose in half the time by making a few simple adjustments to the way you order your exercises.

The most effective fat annihilating exercises including one in particular that WILL have you kicking yourself for not harnessing its fat-burning power earlier.

A training method so powerful that one client lost 2.5 pounds of pure body fat as the result of just two workouts.

How to use strategic movement-based workouts to double or even triple the effectiveness of each and every minute you spend in the gym.

How a unique challenge-based training method will have you progressing workout after workout, ensuring that the fat continues to melt away while you get stronger.

Why excessive cardio is sabotaging your fat loss and how you can actually burn more fat while NEVER having to do a traditional cardio workout again.

My secret 4-pronged training approach that will have you losing more fat than ever before, all while increasing strength, mobility, flexibility and your overall fitness level.

The ultimate way to gear your training towards the production and manipulation of hormones that will force your body to shed of fat and build muscle—FAST!

The truth about marathon workouts and why you MUST dramatically shorten your training sessions for the fastest fat loss results.

 

Component 1 – The Final Phase Fat Loss 6-Week Training Manual: Six weeks and 16 unique workouts worth of the most effective fat-blasting workouts imaginable.

 

 

 

 

Component 2 – The Final Phase Fat Loss Training Log Sheets: printable workout log sheets.  

 

 

 

Component 3 – The Final Phase Fat Loss Results Tracker: printable logs to track changes in weight, body-fat percentage and girth measurements, along with a series of self-reflection questions that will make each subsequent week more effective.

 

 

Component 4 – The Final Phase Fat Loss Exercise Library: a complete listing of each and every exercise contained in the FPFL program organized by body part.

 

 

Component 5 – Final Phase Fat Loss Origin Audio File – All good super heroes need an origin story. In this, you’ll get my own detailed account of all of the previous mistakes I’d made with fat loss, how they led to the creation of Final Phase Fat Loss, and most importantly why each training method was selected.

Component 6 – Final Phase Fat Loss Audio Interrogation – fat loss and fitness expert Joel Marion relentlessly questions me about the FPFL programming, forcing me to reveal an even greater depth of the programming.

 

 

Component 7 – FPFL Quick Start Checklist – make sure you have everything in place to allow for the greatest fat loss in the shortest period of time.

 
 

 

Take Your Fat Loss to the FINAL STAGE!  Click Below!