Category Archives: fat burning

The Road to No Where

Weight Loss, fat burning and better body composition – Wild Geese Style!

Talking heads said it best when they sang “I’m on the road to nowhere”, endless miles pounded out on the treadmill/bike/crosstrainer/[insert machine of choice here], and the results………

Now be honest……

Yeah, I guessed it, pretty minimal. I’m a personal trainer in a city centre gym and I see the same faces coming in and doing the same thing day in day out, how do they look? same as they did last week and the week before that!

Don’t believe the hype:
· Fat burning zone – Really? So why have you still got that spare tyre?
· Weights make you big/bulky/slow – Go home and watch some sport on TV, every professional athlete will have trained with some form of resistance training, are they big/bulky/slow?

Have you ever heard of EPOC? Probably not, I hadn’t untill a few years ago.

Here it is:
Exercise
Post
Oxygen
Consumption

It’s the amount of Oxygen your body uses AFTER your workout. Simply put, more is consumed because your body is burning more calories, more calories burned equals greater fat loss. World renowned fat loos expert and author Craig Ballantyne calls this “turbulence”, read about it on www.TurbulenceTraining.com

Aerobic training and the “fat loss zone” do burn fat, but do not induce the EPOC effect. Pretty much as soon as you’ve cooled down, your metabolism returns to normal and you are in a resting state. However, high intensity training, for shorter durations will induce EPOC, you cool down after an intense interval and your metabolism will remain jacked for up to 30 or 40 hours after. In other words, you’re still burning calories when your at home on the sofa watching Eastenders!
Proof? Well seeing is believing, get a picture of a sprinter and a picture of a marathon runner, I know who I’d rather look like.

If you want to boost your metabolism even further, lift weights, and I’m talking Bodyweight, Kettlebells, Bar or Dumbbells. Just, please, forget body part splits, get your whole body done and dusted in a single workout, 2-3 times a week. Resistance training will shape and tone the body, making more aesthetically pleasing, further boost the metabolism and burn calories, improve bone density and release mood enhancing endorphins (so does sex & chocolate, but that’s another story!)

Wild Geese
www.wg-fit.com
www.wildgeesema.com
any cause but our own

3 Best Bodyweight Exercises

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Here are 3 kick-butt bodyweight exercises you can do anytime, anywhere to burn fat, stay energized, and avoid overeating.

Bodyweight exercises help you burn fat shockingly fast, without any fancy equipment.

1) Any Single-Leg ExerciseThe pistol (single-leg squat to the floor) is the most advanced1-leg exercise. But you can also do assisted single-leg squats with a band, or onto a bench, or even with a Stability Ball between your back and the wall.
If you aren’t ready for single-leg squats, you can use BulgarianSplit Squats, Reverse Lunges, regular split squats, or lying 1-leg hip bridges if you are a beginner.

2) Decline Push-ups These are harder than normal pushups, thanks to your elevated feet. And in this position, you can still use a close-grip to fatigueyour triceps, a “piked-hip position” to build your shoulders, oreven the Spiderman leg motion to work on your abs.

3) Bodyweight Inverted RowsI choose these over chinups and pullups because bodyweight rows let your chest rest, while your back is strengthened. It’s the perfect compliment to a pushup.
Do 8-12 repetitions per exercise. Don’t rest between exercises. Go through the circuit up to 3 times, resting 1 minute after each circuit.

For a once-per-month challenge, do each exercise to failure in your final round through the circuit.

Get in shape fast with Turbulence Training,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training

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

Wild Geese
any cause but our own