Weight Loss For Woman At Home

By line: By Craig Ballantyne, CTT


A woman's workout should consist of leg raises, biceps curls with
soup cans, and triceps kickbacks with water bottles.

Can you believe that silliness?

Neither can I, but that is what passes for "professional fitness
advice for women" these days.

I could see this info being accepted in the 1930's (maybe?), but in the year 2007? Please...

Does anyone really believe that biceps curls with water bottles is going to prepare women to carry their children to bed, a bag of heavy groceries in from the car, or swing a sledgehammer during home reno's?

No way. You need real-world workouts and fat loss advice. Not fluff.

Am I the only one that finds those types of recommendations
disrespectful to the physical capabilities of women? You'd think
that Linda Hamilton's chin-up scene in Terminator 2 would have turned the tide of female fitness, or perhaps Demi Moore's GI Jane.

I've watched women get fit fast at almost any age with Turbulence Training. In fact, we've had girls from 18 to 82 years young kickin' butt with Turbulence Training.

Today, I want to share the story of a classic "supermom", you know the mom with 3 active kids that has to drive them everywhere, eat on the run, and still find room for workouts. Her name is Brandy Kirton, and she'll show you how real women train, eat, and find the time to do it all with proper planning.

CB: Brandy, tell us about your past exercise and nutrition experiences. At what point did you find out about Turbulence Training and what persuaded you to start using it?

BK: 
I started working out back on high school. I'm 30 now.

I became a personal trainer for a few years in my early 20's. So I learned a lot about nutrition and weight training. I have been in great shape and not so great shape in the last 10 years. I think I found Turbulence Training just surfing the web and decided to give it a try. I was desperate to lose weight after my 3rd kid.

CB: And how was this a change from what you had done in the past?

BK: 
I was doing 30 minutes of cardio and then lifted for 30 mins
3 to 4 times a week. That was if I actually could make time.

I would not work out if I knew I couldnt get it all in. I would
think, "What's the point of 20 mins?".

CB: What kind of results have you achieved with Turbulence Training? And is there anything else, besides the results, you love about the Turbulence Training programs?

BK: 
I love how it changes every month so I never get bored. I also love that I have no excuse about not having time to fit it in.

My results have been great. I am getting toned up and consistently loosing inches. I also have a lot more energy.

CB: Do you workout at home or in a gym?

BK: 
I have to work out at home. No time to get to a gym.

CB: Has Turbulence Training had a positive impact on your lifestyle?

BK: 
Turbulence Training has made a huge impact on me. I dont feel like it takes up my whole day or get bored of the same thing day in and day out.

I feel strong and love the daily emails. It helps me stay motivated.

I work full time, have three kids 9, 5, and 11 months, and a
husband. My older two kids play every sports so there really
is no extra time.

I have to get up at 5:30 to work out before they wake up but its
worth it. I feel great after I am done and no matter what happens that day I have already got my work out in which feels great.

CB: Do you have any social support? If so, how has this helped
you?

BK: 
My mom comes over in the mornings to work out with me. I need that accountability so that I don't sleep instead. Its hard to get up but I always feel so much better when I do.

CB: What are your daily obstacles and temptations that you have to avoid with respect to nutrition and training? And what
strategies do you use?

BK: 
With all the practices, games and running around I have to do its hard not to grab McDonald's with the kids.

I try to either bring food with me or wait until I get home. If I
have to eat out I do try and find grilled chicken or subway.

CB: How do you plan your nutrition?

BK: 
I have to go shopping on Sunday to stock up on all my healthy
food. Otherwise I will eat whatever I can find which usually is not good for me.

CB: Thanks Brandy, keep up the great work.

****
The message is clear. Plan, prepare, commit, and be consistent.
Brandy didn't use any magic pills or potions to succeed, she simply found a great workout plan, and did what she had to do.

As a supermom, Brandy practically has to create time out of thin air in order to do her workout, but again, she knows what she has to do and she does it. She's committed. She has social support. She knows the correct options for eating on the run.

She has made the effort to plan for the obstacles (lack of time,
workout motivation) that we all come across. And by doing that,
she's cleared a simple path to success.

And she doesn't waste time in the gym with slow, boring cardio
workouts. Instead, she sculpts her body in half the time with the
Turbulence Training workouts.

Sincerely,

Craig Ballantyne, CTT
Certified Turbulence Trainer
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  And Red More  

Olive oil makes you feel full

Reduced-fat food products are gaining in popularity. More and more people are choosing "light" products in an attempt to lose weight, or at least in the hope that they will not gain any pounds. But whether these products are effective or not is a matter of dispute: While it is true that they contain fewer calories, people tend to overcompensate by eating more if they do not feel full. Now a study has shown how "natural" oils and fats regulate the sensation of feeling full after eating, with olive oil leading the way. So what makes this oil so effective?

Work groups at Technische Universität München (TUM) under Prof. Peter Schieberle and at the University of Vienna under Prof. Veronika Somoza studied four different edible fats and oils: Lard, butterfat, rapeseed oil and olive oil. Over a period of three months, the study participants ate 500 grams of low-fat yoghurt enriched with one of the four fats or oils every day -- as a supplement to their normal diet.
"Olive oil had the biggest satiety effect," reports Prof. Peter Schieberle, Head of the TUM Chair of Food Chemistry and Director of the German Research Center for Food Chemistry. "The olive oil group showed a higher concentration of the satiety hormone serotonin in their blood. Subjectively speaking, these participants also reported that they found the olive oil yoghurt very filling." During the study period, no member of this group recorded an increase in their body fat percentage or their weight.

Aroma is the key

"The findings surprised us," admits Schieberle, "because rapeseed oil and olive oil contain similar fatty acids." The researchers decided to turn their attention to a completely different type of substance -- the aroma compounds in olive oil. In the second part of the study, one group was given yoghurt with olive oil aroma extracts and a control group was given plain yoghurt.
The results were conclusive: The olive oil group's calorie intake remained the same, but the control group had been consuming an extra 176 kilocalories per day. Schieberle explains: "The aroma group adapted their eating habits -- but the control group participants were obviously not able to do likewise. We also found that in comparison to the other group, the control group had less of the satiety hormone serotonin in their blood."

Direct impact on blood sugar level

How long the feeling of satiety lasts after eating depends on a number of factors, but blood sugar level is particularly significant. The faster it falls, that is to say, the faster the somatic cells absorb glucose from the blood, the sooner the person will start to feel hungry again. In the next part of their study, the researchers investigated which of the aroma substances present in the oil are most effective at inhibiting glucose absorption.
The researchers used olive oils from Spain, Greece, Italy and Australia for their study. The research team managed to identify two substances that reduce the absorption of glucose from the blood in liver cells: Hexanal and E2-Hexenal. They also discovered that Italian olive oil contained larger amounts of the two aroma compounds.
"Our findings show that aroma is capable of regulating satiety," concludes Schieberle. "We hope that this work will pave the way for the development of more effective reduced-fat food products that are nonetheless satiating."

Publication:

 P. Schieberle, V. Somoza, M. Rubach, L. Scholl, M. Balzer; Identifying substances that regulate satiety in oils and fats and improving low-fat foodstuffs by adding lipid compounds with a high satiety effect; Key findings of the DFG/AiF cluster project "Perception of fat content and regulating satiety: an approach to developing low-fat foodstuffs," 2009-2012.

Necessary These Sugary Drinks to Lose Weight

The New York City ban on sugary drinks might be delayed in court, but that doesn't mean that you can't impose your own soda ban to slim down.   One of the easiest ways to decrease your calorie intake and lose weight is to change what you drink.

Ban Soda and More

In New York City, the judge who struck down the soda ban said that there are too many other drinks that contain more sugar than soda.  He's right.  There is a wide range of sugary beverages that contain a meal's worth of calories or more.  And many of them advertise themselves to be healthy.

So do you have to give up your daily trip to the soda fountain, smoothie bar or coffee shop? Not exactly.  There are ways to order lower calorie drinks.  But your best bet is to learn how to make water taste better and drink naturally flavored water instead.

But if you do indulge, use these guides to make the best choice:

Your True Cost of Drinking Soda

Stop Drinking Soda to Save Calories and Cash

A quick trip to the drive-thru lane or the convenience mart for a 64-ounce treat doesn't seem expensive at the time, but if you add up the number of calories you consume over the course of a year and the cost of each drink, you might be surprised at the expense.

Check out these figures. The size and calorie count information is based on data from Coca Cola, McDonalds.com, CalorieCount.com and from the 7-11 Corporation. Each listing assumes that you'd be drinking Coke. Clear sodas like Sprite have calorie counts that are almost identical to Coke and some, like Mello Yello, are even higher.

 How to Order Low-Calorie Coffee Drinks

Do you think about the number of calories you consume when you order your morning coffee drink? If you are trying to lose weight, you probably should. Some popular drinks from Starbucks and other popular spots contain up to 700 calories. If you add that to a breakfast meal, you could easily consume an entire day’s calories before you start your morning.

Why ruin your diet with a cup of java? Satisfy your coffee fix with a low-calorie coffee drink instead. Try one of these tasty beverages or use the tips below to make your favorite Starbucks treat more healthy.

7 Drinks that Will Make or Break Your Diet

Do you pay attention to the calories that you drink? You should if you are trying to lose weight. The calories that come in a glass can make or break your diet. Sports drinks are a great example.

One of the biggest weight loss workout mistakes is to drink a high calorie sports drink to rehydrate during or after your exercise session. Depending on the drink you choose, you may even end up consuming more calories than you burn during the workout. It’s true that some athletes may need specialized drinks to perform better, but for most of us, water is the best option.

Weight Loss Smoothie Dos and Don'ts

Smoothie lovers beware! These creamy treats have the power to make or break your diet. Use this list of dos and don'ts to make sure that your drink isn't too high in fat and calories. Then use the smoothie recipes to branch out and try new ingredients .

Very important 5 Delicious Foods That Help Burn Belly Fat

One mistake many dieters tend to make when trying to burn belly fat is that they simply cut back on food in hopes of beating the bulge. If you’re trying to lose your belly, starving yourself is not the way to do it; in fact, eating less food is actually going to sabotage your diet and make you retain fat, making you even fatter! The only way to prevent this is by eating certain foods, foods that burn belly fat!

That’s right, one of the best ways to lose belly fat and by far one of my most favorite things to do is to eat more food! Now this doesn’t mean you should be eating anything and everything, quite the opposite actually. In order to burn off your belly you need to be eating certain foods, foods that give your body that little metabolic kick it needs.

Most people assume that foods with fat burning properties simply don’t exist, like they’re some sort of made up weight loss myth. This couldn’t be further from the truth! These are the same people who are having a hard time figuring out how to lose belly fat.

5 Foods You Should Be Eating

There are no special recipes, formulas or even expensive diets required in order for you to find foods that burn fat; in fact, they’re everyday foods that you’re most likely ignoring or simply didn’t know were fat burning foods.

Lean Meats

If you’re trying to lose your midsection and aren’t including lean meats in your diet, you’re doing it wrong. Lean meats such as chicken breast and turkey breast are full of protein and low in fat. The great thing about lean meats is that they ignite a safe and healthy thermogenic effect causing our body temperature to increase, resulting in more calories being burned. The protein in these lean meats also provide your muscles with the necessary nutrients in order to grow, allowing your body to build lean muscle while burning belly fat.

Don’t eat meat? Not to worry! Tofu is a great substitute for vegetarians and vegans looking for foods that burn fat. Tofu provides some of the same great fat burning effects that lean meats provide.

Green Tea

If you’re trying to lose stomach fat, drinking green tea is a must. Not only is it delicious but it provides many benefits, one of which is burning fat. Much like eating lean meats, green tea puts your body into a thermogenic state, causing you to naturally burn fat. In order to benefit from green tea’s fat burning properties, it’s important to have at least 5 cups a day.

In order to make getting my daily 5 cups of green tea in, I prepare ahead. I usually make a large pitcher full, around 2 – 3 days worth, and carry a large water bottle full around with me throughout the day. Try making it a habit to drink green tea in the place of sodas, sports drinks and other carbonated or sugar filled beverages.

Whole Grain Carbs

When it comes to burning belly fat, people assume that carbs should completely be avoided; it’s true…to an extent. Believe it or not, there are actually good carbohydrates that aid in the belly fat burning process, these carbs are called complex carbohydrates. Complex carbohydrates work to increase your metabolism by keeping your body’s insulin levels low, which is great because insulin is what sends your body signals telling it to store fat.

What Should IEat To Lose Weight?

It's one of the most common questions that registered dietitians are asked.  And according to the nation's largest organization of diet professionals, the answer is usually the same.
"As a registered dietitian, I am asked every day, 'What should I eat?'," said registered dietitian and Academy of Nutrition and Dietetics Spokesperson Vandana Sheth. "The answer of course is, 'It depends.'"

The answer gets particularly tricky if the dieter celebrates specific cultural traditions and cooks with specific food ingredients.  To help solve that dilemma, the Academy has provided a list of healthy ethnic food.

Healthy Ethnic Dishes

Check out some of these dishes in your home or at a local ethnic restaurant.  For a more extended list of resources check out the list below.

Chinese: Stir-fried chicken and vegetables such as bok choy, snap peas, carrots and bean sprouts; brown rice; and a dish of lychee fruit.
Italian: Minestrone (a hearty, tomato-based soup with beans, vegetables and pasta) with kidney beans added for folate, fiber and protein; gnocchi (flour or potato dumplings) with chopped vegetables like spinach mixed into the dough and served with lycopene-rich tomato sauce.
Greek: Tzatziki sauce (a creamy dressing of low-fat yogurt, garlic and cucumber) served on pita sandwiches or as a dip with vegetables; and dolmas (grape leaves stuffed with ground meat, vegetables such as bell peppers, eggplant and squash, rice, dried fruit and pine nuts).
Mexican: Jicama (a crisp and slightly sweet root vegetable) peeled, sliced and served on a salad with lime vinaigrette or chopped for a crunchy addition to salsas; and gazpacho (a cold tomato-based raw vegetable soup) made with spinach or cucumbers