Fit and Youthful Life

Guest Author: Rando Meresmaa


The best way to burn fat is the combination between nutrition, cardio training, weight training and motivation. If you leave out one of these factors then losing fat permanently is impossible. It is not enough to only do cardio or weight training, or even worse only using strict diets without any training at all. All of these factors have their own place, some are more important than others but all of them are important to achieve permanent fat loss.

Weight training

The primary fat burning effect of weight training into play comes after the workout from the increase in Basal Metabolic Rate (BMR) and from the increase in post-exercise metabolic rate. During weight training workouts, you are burning primarily sugar. The more muscle mass you have the more calories you burn.

For example:

BMR (men and women) = 370 + (21.6 X lean mass in kg)

If a man weighs 85 kg with 25% bodyfat then his lean body mass (LBM) is 63.75 kg

If we do the calculation then his BMR is 1747 calories. but if another man who also weighs 85 kg but he has 8% bodyfat then he would burn 2059.12 calories. That is an extra 312.12 calories. But for most people the extra increase in resting metabolism is not enough to lose fat permanently.

Cardio training

Weight training has a bigger effect after a workout but cardio has a bigger effect during a workout. Because aerobic exercise uses oxygen and is therefore fat-burning in nature. If you do a 30 minute cardio (aerobic) workout then you are a bit leaner after the 30 minute workout then before. All calories burned will have an impact on fat loss because overall calorie balance is what really matters. Sustained fat burning, oxygen-utilizing aerobic exercise is critical for fat loss. It is really not important if you do steady state cardio or high intensity interval training (HIIT), what matter is how many calories you have burned.



Instant Skin Tightener

Guest Author: David Done


io Burn Muscle?

If you want to finally burn fat but you are worried about burning muscle, I have some astonishing news about the best fat burning cardio and resistance training exercises that will set you free from fat loss plateaus without causing you to do so much cardio that you burn muscle.

I get a lot of emails from confused dieters and men and women who want to lose weight, but fear they are doing so much cardio exercise that it will cause them to burn muscle and lower their metabolism.

Information like this outrages me, because with all this confusion, it’s not your fault that you are struggling with fat loss, because there are too many people trying to confuse you with science. After all, you’ve tried all that cardio and dieting but you’re still not where you want to be.

So here’s what you need to do. First, we don’t need to do cardio in the first place. So that will get rid of our worries that the cardio will burn muscle. You should be using short, burst interval training workouts instead, since they help you burn belly fat in less time.

Second, it’s actually hard to lose muscle. If you are doing total body resistance training workouts two or three times per week, you will not lose muscle, even if you are eating a very low calorie diet. (And you don’t even need that much protein either!)

Dr. Stu is one of my long-term Turbulence Training clients, and he’s been working out at 5:30am in the morning on an empty stomach for years. However, he’s not doing this because there is any magic fat burning effect. He’s just doing that because he is the busy father of 3 boys!

So he gets up, goes to the gym, does his resistance training workouts, and finishes off with high-intensity cardio or interval training. And his cardio workouts do not burn muscle.

In fact, he went from 15.6% down to 11.7% body fat and MAINTAINED my lean mass (and strength actually increased a little). He’s working muscles he hadn’t used in years, and is noticeably more muscled – that’s not bad for a guy who’ll turn 38 next week!

Plus, even when he travels, he’s up early doing bodyweight exercises in place of cardio and to avoid losing muscle from inactivity. After all, the only real way to lose muscle is to do endless amounts of cardio, cut your calories, and avoid all resistance training.

But with the Turbulence Training bodyweight workouts, he still gets an incredible cardiovascular challenge as well as a big shock for your muscles. If you don’t think you can get stronger and leaner using bodyweight exercises, think again! Bodyweight workouts work when they are based on good science and good planning.

I bet you knew all along that cardio wasn’t the best way to lose fat, even though all the out of shape trainers at your gym kept telling you it was. Well, now you have something better to use to burn fat and to avoid losing muscle.

Stick with the Turbulence Training resistance workouts (even using bodyweight exercises) and interval training in place of long, slow cardio workouts, and you burn fat, not muscle.

Learn More:

Learn more about the fat loss workout at Turbulence Training.



The Real Youth Potion

Guest Author: Rando Meresmaa


If you want to lose fat with only diets and without any aerobic or weight training then you are destined to fail. Going on a strict diet will almost certainly make you lose lean body mass. Weight training is the only way to keep your lean body mass whilst dieting for fat loss. Keeping your lean body mass is very important because the more muscle you have the more calories you burn at rest.

Most people often have only pieces of a puzzle and that is why they never lose fat permanently. To lose fat permanently you need the right nutrition, cardio training, weight training and motivation. If you leave out one or the other then losing fat is very difficult. The effects of these four disciplines put together are far greater than the sum of their parts. That is called “synergism.” Synergism means that 1 + 1 + 1 + 1 might not equal four, it might equal 10, 50 or 250. And weight training is one of these very important factors.

Weight training has a huge impact on fat loss. It is not only building muscle or increasing strength. Weight training increases your lean body mass (LBM). The faster your LBM is the faster your metabolic rate is and the faster your metabolic rate is the more calories you burn at rest. The more muscle you have the faster your basal metabolic rate (BMR) is.

Example:

BMR (men and women) = 370 + (21.6 X lean mass in kg)

If someone weighs 75 kg and has 20% bodyfat then the lean body mass (LBM) is 60 kg.

BMR= 370+(21.6×60)

BMR= 1 666 calories

But if he had 10% bodyfat and also weighed 75 kg, then his LBM would be 67.5 kg. If you do the same calculation again then now he would burn 1828 calories. That is an extra 162 calories a day. There are 3500 calories in a pound of stored body fat. 3500 divided by the extra 162 calories would be 21.6. That would be an extra 1 pound of fat lost after every 22 days. If you previously had any doubts if weight training burns fat then now you know.