How To Lose 10 Pounds In 2 Weeks

Many people ask me how to lose 10 pounds in 2 weeks and is it even possible? The answer is that it's very possible and that there are several ways in which you can do this. You can either reduce your calorie intake, raise the level of your exercise routines, or do a combination of both. You need to be careful to choose a weight loss process which will make it easy for you to maintain this impressive weight loss for a long time.

1. You can spend 2 weeks in intensive aerobic and strength exercise. This will require you to spend more than an hour each day working out. I don't mean taking a stroll. I mean intensive cardio routines such as running, rowing, cycling, swimming, or hiking. The more intense the better. Be aware that if you're not physically fit you may injure yourself by suddenly taking on a large dose of exercise. Choose a reliable fitness plan which will instruct you on how to not go over board.

2. You can use a detox based diet which will cleanse your body and get it to drop a lot of weight fast. But be aware that this will be mostly liquid weight, so that it may not last for a long time.

3. You can use a weight loss plan which is based on Calorie Shifting. This is a weight loss method in which you manipulate your metabolism to remain running high and burning fat at a rapid pace. This is done by constantly changing what you eat so that your metabolism is fooled to believe that you're not even dieting. The primary Calorie Shifting diet, Fat Loss 4 Idiots, can get you to lose 9 pounds in 11 days.

You should remember that losing 10 pounds in 2 weeks requires a firm commitment on your part. You should also know that you'll need to work hard to keep the weight off in the future. Choose a diet plan which is reasonable, doesn't starve you, and is easy to stick to for a long time.

To read how you can start to lose as much as 9 lbs. in 11 days in keep it off, visit this webpage:

How to lose 9 lbs. every 11 days with The Calorie Shifting Diet

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. To read more fast weight loss, click here: How To Lose 10 Pounds In 2 Weeks Or Less

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The Evolution of Cardio

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

I've been meaning to write this email for a long time. Today I'm
going to give you the story of how I solved the problem of getting an efficient and effective fat loss program finished in 45 minutes. Essentially, how I invented Turbulence Training.

And then I'll end with a sample TT workout for you...

But first, let's take a trip down memory lane to the winter of
98-99. I was but a lowly grad student, studying the effects of
androstenedione (the supplement taken by the might Mark McGwire during his record-breaking home run quest in '98).

In my study (which was published in the Canadian Journal of Applied Physiology for any science nerds like myself out there), we had guys use the supplement and go through a couple of weight training sessions. By February of '99 I was stuck in the lab, analyzing the blood samples using some fancy radio-active isotopes.

And when I say stuck in the lab, I mean STUCK. I'd get there at
7am, and record my last data point at 11pm. Sixteen hours of
mad science. And if I wasn't there, I was downstairs in the
medical library, studying papers on testosterone and training.

Now coming from a very athletic background, this sedentary
lifestyle didn't sit well with me. But there I was, studing for a
degree in Exercise Physiology and left with no time for exercise.
Or so I thought.

Fortunately, I actually had a 50 minute window once per day of
"down-time" while the lab's gamma-counter analyzed blood samples.

That left me 50 minutes to get to the gym (5 minutes across campus) and get a workout in the remaining 40 or so minutes. I knew that if I applied my studies to the workout, I could get maximum results in minimum time.

As a former athlete, I knew that I had to find a way to stay fit
and to avoid the fat gain that comes with working long hours in a
sedentary environment. And I also had to stay true to the
high-school bodybuilder I once was, so there was no way I was
willing to sacrifice my muscle to one of those long-cardio, low
protein fat-loss plans that were popular at the time.

Instead, I had to draw on my academic studies and my experiences working with athletes as the school's Strength & Conditioning Coach.

I knew that sprint intervals were associated with more fat loss
than slow cardio, and I knew that you could also increase aerobic fitness by doing sprints (but you can't increase sprint performance by doing aerobic training).

So clearly, intervals were (and ARE!) superior to long slow cardio.

I had seen first hand the incredible results of sprint intervals in
the summer and fall, as the athletes made huge fitness improvements and shed winter fat in a short time using my interval programs. I knew that intervals had to be the next step in the evolution of cardio.

The biggest benefit of intervals? A lot of results in a short
amount of time. I knew that I only had 40 minutes to train, and
therefore I could only spend 15-20 minutes doing intervals.

Now onto the strength training portion of the workouts. I knew that a high-volume bodybuilding program wasn't going to cut it - I just didn't have time. But in the past year I had read so many lifting studies, that I knew exactly what exercises I needed to do to maximize my lifting time in the gym.

Those exercises were standing, multi-muscle, movements such as squats, presses, rows, power cleans, and plenty of other standing single-leg exercises. I knew that those exercises would bring me far more results than those people sitting on machines would ever achieve.

And I also knew that I had to lift heavier than the average Joe or Jane Gym-goer lifts. I just knew that doing lighter weights and high-reps wasn't going to cut it. And a research study from 2001 later showed that I was right - when women did 8 reps per set, they had a significantly greater increase in post-workout metabolism than if they did 15 reps per set.

So I had my plan. Bust my tail over to the gym, through the cold, dreary Canadian winter afternoon, and do a quick but thorough warmup (specific to my lifts - none of that 5 minutes on the treadmill waste of time).

Once I got through the warm-up, I did as many sets as I could in the remainder of the 20 minutes for strength training.

At that point, I knew that supersets were the only way to go if I
wanted to maximize the number of sets I could do...so the
non-competing superset of Turbulence Training was put in place.

By non-competing, I mean that the 2 exercises in the superset don't interfere with one another. So you can use upper and lower body exercises together, or pushing and pulling exercises. Just be careful not to use two grip-intensive exercises together in a superset - otherwise, one exercise will suffer, if not both.

And then I followed up the strength training with intervals, as I
knew these had to follow the lifting, otherwise it would not be the correct exercise order. Remember, intervals first leads to
premature fatigue. Lift first, cardio later. Forget that old wives
tale about doing cardio first to burn more fat. That's junk.

You know, I remember the exact day and exact workout that this all came together into the Turbulence Training program. It hit me as I was finishing my intervals. I knew I had found something that was like fat loss magic.

Unfortunately, I couldn't find a way to put it in a pill. But I've
been able to put it down on paper in all of the TT manuals.

The exact workout I used that day went like this...

Warm-up
1 set of Bodyweight Squats
1 set of pushups
1 set of Squats with the empty bar
1 set of light dumbbell chest presses
1 set of moderate weight barbell squats
1 set of moderate weight dumbbell chest presses

Strength Training Superset #1
Barbell Squats paired with Dumbbell Chest Presses
3 supersets, aiming for 8 reps per side per set

Strength Training Superset #2
DB Rows paired with Barbell Forward Lunges
3 supersets, aiming for 8 reps per set

Stationary Bike Intervals
After a warmup, I did 6 intervals of 45 seconds work and 45 seconds rest, finishing with a cool-down.

And from that point in time, I've tried to share this and all the
other Turbulence Training workouts with as many men and women as possible. The same men and women that I would see day-in and day-out performing the same ineffective slow-cardio fat loss programs, and not making a darn change month after month. And every day they would see me, soaked in sweat, feeling great and looking lean, and finishing another TT workout.

Eventually I noticed these other men and women weren't around as consistently as before, and then soon enough they would drop out completely - after all, they weren't getting results with their slow cardio and aerobics classes (yep, those were still around in '99!).

And so here we are today...thousands of TT users later, with
national fitness magazines like Men's Health, Men's Fitness, and
Shape spreading the good word about Turbulence Training.

Thousands of TT users, dozens of personal trainers, and even
several national fitness magazines all agree with me, Turbulence
Training is the #1 way to fast fat loss.

Thanks for being a part of the TT Lifestyle Revolution, and for
sharing this new and improved fat loss training and cardio system with the world.

So when you see someone frustrated with their ineffective fat loss program, tell them there is a better way. It's research-based, efficient, and most of all, effective. And yes, it goes against the crowd. But it works.

And it's now better than ever,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - Don't know where to start?

If you are a beginner, start by reading Dr. Mohr's nutrition
guidelines...eating properly will be the biggest factor in your
early success.

Beginners should also start with the Introductory TT workouts to prepare their muscles for the upcoming intense training.

For others, it's best to start with the Intermediate Level TT
workouts. If those aren't enough of a challenge, you can move onto the Original TT workout and follow the 16-week advanced program right through.

If at any time you need a break, try the TT Bodyweight 4-week plan.

And then finish off with the bonus programs to cap off a full 24 weeks of Advanced TT fat loss workouts.

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

The Top 5 Fat Loss Myths

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

There are so many fat loss myths out there in "exercise-land" that I was hired by Men's Fitness magazine to write about one myth each month.

After all, by now you've probably heard that if you don't do
60-minutes of cardio in your fat burning zone on an empty stomach while Venus is in line with Jupiter, you'll never burn fat.

The problem with myths is that not only are they wrong and give false hope to millions of people trying to lose weight, but they also waste your time and mental effort.

I have also seen these myths used as justification for cheating on
a diet, watching countless men and women justify their "treats"
because they believe they are on some type of magical exercise
program or nutrition plan.

I could go on for days about fitness myths, but I cut my list from
30 down to the Top 5 Fat Loss Workout Myths today. I'll save the other 25 for future newsletters.

Myth #1: You have to do cardio first thing in the morning on an
empty stomach.

Relax. You don't have to hop on the treadmill at 4:30am every
morning. Let's allow common sense to dictate when and how you exercise.

If you want to work out first thing in the morning, and I know that is the best time for many TT readers, by all means, go ahead and do it. There's nothing magical about this time - although it is often the only time many of day many people have to themselves.

We need to think "outside of the hour" of exercise and realize that calorie burning and fat burning goes on for 24-hours. Forget about the theories and look at the big picture.

It doesn't matter when you exercise - as long as you exercise
intensely and consistently. Focus on relatively high-intensity
workouts to increase your metabolism for as many hours after
exercise as possible. That is best done with interval training and
resistance training.

Myth #2: You have to do your cardio in your "fat burning zone".

Again, nonsense.

While you might burn a larger proportion of total calories as fat
when you exercise in your fat burning zone, you burn fewer calories overall by exercising at such a low intensity.

When you increase your workout intensity and get out of your
so-called "fat burning zone", you burn more total calories, and as a result, more fat.

In addition, the "fat burning zone" training doesn't put
"turbulence" on your muscles...so you don't burn many calories in the post-exercise time period. But with interval training, you burn a significant amount of calories for hours after training, and
that leads to more fat loss.

I've worked with hundreds of people that have avoided the fat
burning zone while still managing to lose dozens of pounds of fat.
The "fat burning zone" is one of the biggest fitness myths of all
time.

Myth #3: You have to do cardio for 20 minutes before you burn fat.

When I hear this, I picture a fat-burning switch in my body that
turns on only after I've been doing "cardio" for 20 minutes. But
what if I only exercise for 19 minutes and 59 seconds? Are
you telling me that I won't have burned any fat? That's ridiculous.

What if I did it on an empty stomach in the morning and in my
target heart rate zone? (read that one sarcastically!)

I'll say it one last time. We need to be more concerned with our
24-hour metabolism, not how much fat or even how many calories are burned during the workout.

Myth 4: Drinking ice cold water will help you burn calories and
lose fat.

Standing in line at the grocery store is a great place to pick up
the latest fat loss myths. You'll also find this one all over the
Internet.

This myth often comes along with some calculations showing that by drinking 8 glasses of ice-cold water you can burn 70 calories per day. I don't believe that actually holds true in real life. Regardless, drinking cold water is not going to burn any more fat off your body than drinking room temperature water.

Don't get me wrong, I strongly believe you should drink 12 glasses of water per day, but the temperature of your water won't have any effect on your overall fat loss success.


Myth #5: Adding one pound of muscle will burn 50 extra calories each day.

Uh-oh, now I'm cutting down a myth that supports my use of strength training in a fat loss program. But I have an obligation to set the record straight about this extremely prevalent myth (even though I just saw a big name fitness expert perpetuate this myth in a recent article!).

This myth sounds so good. Add a pound ouf muscle, boost your
metabolism 50 calories. That doesn't seem out of line at all.

But do the math for a guy that puts on 30 pounds of muscle. Does his metabolism really increase by 1500 calories? Absolutely not. For an average guy, that would require his resting metabolism to increase from 2500 calories to 4000 calories per day. How would he be able to keep any of that muscle with a metabolism like that? He'd have to eat like a pig forever.

So when you look at the big picture, you can see this little myth
start to fall apart.

That's not to say you should stop your strength training, but just don't use this myth as an excuse to cheat on your diet.


Bonus Myth: Negative Calorie Foods Cause You to Lose Weight

According to the "experts", a negative calorie food requires more energy to digest than it provides you when you eat it. And included in the negative calorie food list are apples and bananas.

So by this logic, I would actually starve to death if I had nothing
to eat but apples (because I would have a net energy loss from
eating a so-called "negative calorie" food).

There is no such thing as a negative calorie food.

It's a shame that people are out there promoting this stuff, and
it's too bad that so many people fall for it.

Remember the old phrase, "if it sounds too good to be true, it
probably is."

Instead, let the common sense fat loss principles apply. It's going to take consistent effort, working hard at your workouts and with your nutrition to get the results you want.

I guarantee you that Turbulence Training will successfully
guide you to the fat loss you deserve and desire.

Sincerely,

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

Weight Loss Tip - The Chopstick Method

The weight loss process can be accelerated by several simple tips. One of them involves chopsticks, specifically, eating with them. Most people eat when they're hungry or can even develop a huge hunger when food is placed before them.

Eating when you're hungry can be very bad for you. Why? Because when we're hungry we tend to eat everything very quickly, devouring whatever is on our plate in no time. The problem is that it takes our body awhile to realize that it has been fed and to stop sending out hunger signals. Because we continue to feel hungry, we end up eating more than we should and pack on the extra pounds.

Another thing that happens when we eat too much too quickly is that our body is stuffed and has difficulty to digest our food as efficiently as it should. More of our food goes undigested, we turn more calories into fat tissue and we even feel so tired that there's no chance of any physical activity that evening.

A cool way to avoid this problem is eating with chopsticks. First, cut your food into small pieces, then eat them with chopsticks. Unless you're a chopstick expert, you'll eat your food more slowly, you'll finish your portion feeling that you had all that you need and won't have any cravings left. You'll digest your food better and have more energy for exercising. I know it can become a little frustrating, but give it a try. Eating slowly even makes the food taste better.

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He is an advocate of safe dieting and fitness.

To read more about safe diets visit:

http://www.squidoo.com/fatloss4idiotsdiet

To go to the Fat Loss 4 Idiots website, click here: FatLoss4Idiots.com

Article Source: http://EzineArticles.com/?Weight-Loss-Tip---The-Chopstick-Method&id=562963

Weight Loss Tip - The Toothpaste Method

A few simple changes in our day to day life can be used to stimulate weight and fat loss. While some of these tips are not powerful enough to bring about a complete weight loss, they can be used to help us from gaining useless pounds and may even increase the pace of our diet.

Research has shown that a great deal of our eating occurs at evening and night. This happens because of several reasons:

1. We're hungry when we come home from work

2. We sit in front of the TV which always goes along with eating something

3. Psychologically, coming home is always associated with eating. This is a primal instinct in which we hoard on food before we go out again to the 'big, harsh outside world'.

Many diets prohibit eating at night or urge their followers to cut down on what they eat at night. This is often easier said than done as we all gather to eat dinner with our family and we have all this tasty food handy in the fridge. I found a simple way in which we can overcome the urge to eat at night in our home and so cut down the amount of useless calories we put into our bodies.

Now, this may sound a little silly, but start brushing your teeth earlier.

Yes, that's right. I am not crazy. I found out that after I brush my teeth at night, I don't eat anything until breakfast. I'm too lazy to brush my teeth again which I will have to do if I eat again before bed.

This is a little psychological trick that is working for me and my friends. People don't want to brush their teeth over and over again. Brush your teeth early after dinner, and you won't snack in front of the TV or out of boredom. You will invigorate your weight loss. Try it and you'll be pleasantly surprised.

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He is an advocate of safe dieting and fitness. To read more about safe diets visit:
http://www.squidoo.com/fatloss4idiotsdiet

To go to the Fat Loss 4 Idiots website, click here: FatLoss4Idiots.com

Article Source: http://EzineArticles.com/?Weight-Loss-Tip---The-Toothpaste-Method&id=559775

Fat Loss Lies - The Lie Behind Low Fat Foods

Many people try low fat or even no fat food, thinking that if they cut the fat out of their diet, they will naturally lose fat and pounds. A lot of diet plans are based on that idea and while it may be good for the bank accounts of the people who market these diets, the results of many who use these diets can be discouraging.

It is so disappointing when most of these people see their weight loss prayers go unanswered, because the fat doesn't dissolve, sometimes it even increases. And then you're left puzzled and thinking: "How can this be happening?"

What the manufacturers and advertisers of low fat or zero fat food don't tell you, is that our body turns a lot of other food groups into fat. For example, everybody knows that sugar is fattening, but sugar has no fat in it! How can it be fattening? That is the big lie behind low or zero fat foods.

The truth of the matter is that if we eat too much sugar at the wrong time, our body won't know what to do with it. This isn't only true for sugar, it is true for a lot of other foods as well. If you eat too much white bread or too much pasta, your body won't know what to do with all that either.

Once the body doesn't know what to do with the food we put into it, it turns it to fat. Why? Because the body believes that fat is security. Our body remembers the time when our ancestors lived in the wild and had to struggle to get food in order to survive. The more fat the body has, the longer it can go on without food. In our modern society we have no such fears, of course, but that's how the body acts. It's nature and there's nothing we can do about it.

What we can do is stop viewing low fat foods as the answer to our weight loss problems. It is not!

What we should do is follow a diet that lets us eat the right kind of fat with the right combination of carbs, protein and sugar at the right time of day. If we follow a diet like that, the fat and pounds will come off in no time.

To read more on a diet plan that combines the right kind of fat, carbs, proteins and sugar, click here: Fat Loss 4 Idiots Review

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He is an advocate of safe dieting and fitness. He writes about a diet which is based on correct eating on this dedicated webpage. Read his review at: http://squidoo.com/fatloss4idiotsdiet

To go to the Fat Loss 4 Idiots website, click here: FatLoss4Idiots.com

Article Source: http://EzineArticles.com/?Fat-Loss-Lies---The-Lie-Behind-Low-Fat-Foods&id=600261

Fat Loss - 4 Day To Day Actions To Maintain Your Weight Loss

While many people manage to lose weight, only 5% manage to keep it off. One reason is that people choose diets which they can't keep for a long time, like no fat, or no carb diets. But there are other reasons, the main one is that once the excess weight is off, people tend to become slack in their diet, start eating whatever they want and end up gaining fat and pounds.

What can you do to make sure that you won't be part of the 95% of people who fail to maintain their weight loss?

Here are 4 day to day actions you can take:

1. Throw away your old clothes - Once you reach your desired weight loss, you need to throw away your old clothes. They will be too big for you now, and they are an unnecessary tie to your past. If you have them in your closet, it will be much easier to slide back into your previous weight and dress size. Throw them all away, or better yet, donate them.

2. Take old and new pictures - I want you to have a picture of the "old you" next to a picture of the "new you" standing side by side where you can see them every day. When you look at these pictures, I want you to be proud at how much you've lost and how well you look, and to be determined never to return to how you looked before you lost all that weight.

3. Watch less TV - I want you to cut down one TV show a day. Be frank, you don't even enjoy that show. TV stimulates hunger. What's more natural than snacking before the TV? Do something else with your time: read a book, take a walk, play with the kids, spend time with your spouse.

4. Make your diet plan a lifestyle choice - I'm not saying that you should keep on dieting forever, but come back to your diet plan from time to time, just so your body will not forget. It will help you keep focused and to maintain your weight loss.

If you follow these tips, you'll have an easier time at maintaining your weight loss.

To read more on a diet plan that works, click here: Fat Loss 4 Idiots Review

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He is an advocate of safe dieting and fitness. He writes about a diet which is based on shifting calories on this dedicated webpage. Read his review at: http://squidoo.com/fatloss4idiotsdiet

Article Source: http://EzineArticles.com/?Fat--Loss---4-Day-To-Day-Actions-To-Maintain-Your-Weight-Loss&id=599434

Weight Loss - 4 Things Not To Eat In Order To Maximize Your Weight Loss

Losing weight starts at the mouth. Exercising can contribute to making a diet work or not, but the most important thing is how what you eat and how much of it. In fact, if you eat the right thing, you can have a successful diet without feeling hungry. In today's society, it's very difficult to know what's good and what's not good for you. There's so much variety and everything looks so good and is advertised so ingeniously, that you can hardly know what's true and what's not.

Covering every type of food and its qualities is of course impossible in one article. People have written tons of books on the matter. But here are four types of food which I recommend you not eat, or at least do so in moderation. Taking these out of your diet will contribute to your weight loss and further ensure that your diet will be successful.

1. Fried food. This is especially hard to give up because fried food is very tasty and it's so easy to make that a lot of people base their home cooking on this food type. But fried food is extremely bad for you as the frying oil sticks to the food and you end up eating dishes which are saturated with fat. If you must fry your food, do so with olive oil which is much healthier.

2. White bread. Everything made of white flour is harmful to your diet. Our body has difficulty digesting white flour. The result is that we eat useless calories which are turned to fat. Eating white flour will cause your body to develop more fatty deposits. It is much better to eat whole wheat or whole flour bread.

3. Processed food. It's always easier to buy already made food than to make your own. Who has the time? But processed food is made for quantity and not for quality. Often, it also has a lot of chemical ingredients inserted in order to preserve the food so it can be sold for a longer period of time. All these chemicals aren't good for your body and may harm your fat loss efforts.

4. Sweets. I'm not saying to give up candy for the rest of your life or even to stop eating it entirely. But candy is usually a high-calorie, high fat, and high sugar food item. Cutting candy out of your diet will automatically cut down your useless-calorie intake and improve your weight loss. If you feel the craving for something sweet, eat a fruit. It's tasty and a lot healthier.

If you avoid, or cut down the intake of, these food types, your weight loss will be faster and healthier. To read more on a healthy diet that works read this webpage: How To Lose 9 Pounds in 11 Days With Fat Loss 4 Idiots Review

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. To read more about a safe diet that helps people lose weight visit:
How To Lose Weight And Not Gain It Back

To go to the Fat Loss 4 Idiots website, click here: FatLoss4Idiots.com

Article Source: http://EzineArticles.com/?Weight-Loss---4-Things-Not-To-Eat-In-Order-To-Maximize-Your-Weight-Loss&id=589797

Introduction

This blog will include articles on weight loss. How you can create the fastest rate of fat loss, how you can maintain it. Which diet plans you can use and more. I hope you'll find it usefull.