Gain Muscle: Build Muscle and Lose Fat

I want to show you how to do the impossible. After all, I have secrets that are going to help you build muscle and lose fat at the same time, something that most personal trainers and exercise scientists don’t believe you can do.
But here’s why I believe my program is different. In the past, personal trainers have used old-school bodybuilder training and nutrition methods, and have always focused on “bulking up” or “cutting down”. They give clients permission to over-eat crappy food in justification for this “bulk up” phase, and they require excessive restriction and over-exercising in the cutting phase.
But who can live like that?
It’s not healthy, and today, scientists realize that is not the most effective way to build muscle and lose fat over the long-term. In fact, a nutrition expert I know told me about some secret experiments he did with bodybuilders while working for a supplement company.
He measured the body fat levels of bodybuilders during this bulk and cut cycle type of training and dieting, and he found that bulking only increased fat, while the cutting decreased fat, and the bodybuilders ended up barely any further ahead than how they started. He was shocked that this was not the best way to build muscle and lose fat.
Plus, I know that is not what most folks want. They don’t want to spend half the year being overweight and unhealthy with an “all-you-can-eat” bulking nutrition program. After all, what’s the purpose of training if you look bad 6 months of the year?
In addition, men and women often drop out of extreme weight loss programs during the cutting cycle, and that means they end up with the bulking effect, but without having gotten rid of the fat. Sure that’s great if you are the Michelin Man, but what good does it do for you when you want to go to the beach? (Other than causing folks to clear a path for you into the water, thinking you are a beached whale!)
Listen, if you want to build muscle and lose fat at the same time, it’s quite simple. You just need to follow a few rules.
1. Cut the modified carbohydrates from your diet, eat more calories before and after your workout, and eat more fruits and vegetables.
2. Do 3-4 resistance training workouts per week, focusing on total body workouts or upper-lower body split routines. The Turbulence Training for Mass and Turbulence Training for Meatheads are great upper-lower routines, while the Turbulence Training 2K3 and 2K4 programs are best for total body workouts 3 times per week.
3. You need to add interval training to burn fat during and after your workout.
Now you still might not believe that you can lose fat and build muscle at the same time, but a study from Purdue University found that even men and women over the age of 60 were able to build 4 pounds of lean mass and lose 4 pounds of fat in just 12 weeks while doing a 3-day per week resistance training program.
That is powerful stuff. If these men and women can build muscle and lose fat at the same time with such a simple routine – and NO diet changes – then so can you, by using the three Turbulence Training rules above.
Build muscle by…
Lose fat by…
Diet….
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Gain Muscle: Gain Muscle and Lose Weight

The most important thing a guy can do to lose weight at the same time as building muscle is to get on the right weight loss, muscle building diet. And yes, men and women can lose weight and build muscle at the same time. There is more to the equation than simply calories in and calories out. More on that in a moment.
First, let's focus on losing the weight around your stomach, or burning the belly fat as we like to say. I always recommend that you find a diet that suits your personality, and generally I find most people who get results fall into one of two dieting categories to lose weight.
The first dieting category is the classic six meals per day approach, and this is the most common diet program used by men and women who want to gain muscle and lose weight at the same time. It requires the most planning, the most discipline, and the most time. But the muscle building, fat burning results are amazing. It's hard to beat for effectiveness. To help you lose even more weight on this diet program, I recommend you eliminate all processed carbohydrate foods from a bag or a box, as these foods won't let you lose weight easily.
The second more unconventional, yet still effective for those who want to lose weight and even gain muscle is called the Intermittent Fasting approach. This diet is for folks who are far too busy to eat 3, let alone 6 meals per day. On this diet, you simply take 7 days worth of dieting and eat all the meals over 5 or 6 days to gain muscle. On the other one or two days, you perform what is called fasting to lose weight. Essentially, you just don't eat for 24 hours, but you drink water, Green Tea, or coffee. I know it sounds radical, but folks love it, especially those who are too busy to eat or prepare and clean up 6 meals to lose weight.
Once you have your diet in place and suiting your personality, you are ready to choose the right exercise program to help you gain muscle and lose weight. Despite what you might think, you don't need to do hours of cardio to lose weight or lift weights 6 days per week to gain muscle. Instead, you'll focus on doing 3 total-body resistance training sessions to gain muscle, and 3 interval training workouts to lose weight. This approach is based on the latest research that shows not only does interval training work best to help people lose weight, but also that long, slow boring cardio doesn't do much for weight loss or burning belly fat.
Yes, it is a completely radical shift in the mindset of people who want to gain muscle and lose weight, but most are convinced shortly after giving it a try. After all, the old cardio and bodybuilding approach doesn't work for most people to lose weight and gain muscle at the same time anyways.
The new intervals to lose weight plus total-body resistance training programs to gain muscle approach is based on two studies that were published around the start of 2007. In one study from Australia, women lose more belly fat with a 20-minute interval training program than they did with a 40-minute cardio program. In the other study, men and women over the age of 60 gained muscle and lost weight at the same time using a simple total body weight training circuit.
You don't need to spend days in the gym to lose weight and gain muscle, you just have to choose the right diet for your personality and use the latest, research-proven training methods to gain muscle and lose weight.
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Weight Loss: Celebrity Weight Loss

I have no problem with the world's fascination with celebrity weight loss. After all, you never know what you might learn from a story about how a rich and famous celebrity transformed from overweight into skinny and lean. You always need to be on the lookout for weight loss tips to help you burn fat and lose weight.
There are some amazing trainers in Hollywood as well as some innovative fitness and nutrition experts that help celebrities lose weight fast. Some of my favorite lessons from these celebrity weight loss trainers include…
1 - Using resistance training for fat burningEven as little as five years ago, most celebrities would have avoided resistance training when on a weight loss program, but today, actors and actresses are using dumbbells, fat burning bodyweight exercises, and even Kettlebells for fat loss.
2 - Doing interval training for weight lossCelebrity trainers are also using interval training to help their clients lose weight for their big roles. Not only does interval training work as well, if not better, than cardio exercise for weight loss, but it also helps men and women get more results in less time. Celebrities can replace a 40-minute cardio session with a 20-minute interval training workout and they will lose weight faster.
3 - You can learn about the WRONG diets to use.Many celebrities make diet and exercise mistakes, too. And if you pay attention, you can spot the type of weight loss diets to avoid. For example, you've probably heard of the cleanse diet, and of celebrities who used it for weight loss. But weeks later you'll hear about the celebrity falling off the diet and gaining back all of the weight - and sometimes even more. When you read that celebrity horror weight loss story, you know to avoid the cleanse type diets.
4 - Celebrities go on good diets too.More and more celebrities are finally settling down and working with good trainers and nutritionists to prepare real meals using real foods. By eating more fruits and vegetables, and eliminating processed foods, celebrities will lose weight because they end up eating less. Hey, celebrities are people too! They lose weight the same way we do, by eating less and exercising more.
5 - Female Celebrities are exercising harder than ever before.Gone are the days of the female celebrity recommending the thigh-master for thigh fat loss. That didn't work, and most female celebrities learned the hard way, and looked for trainers who knew what they were doing.
From bootcamps to kettlebell classes to interval training, trainers are moving more and more towards short, burst exercise systems, like Turbulence Training. In fact, I've used Turbulence Training with actress Rachel Nichols, and not only was she able to develop beautiful arms, but she was also able to do her first chin-up.
Celebrity weight loss is changing the exercise world, and they are actually being great role models at the same time. So take their lead, and exercise harder, but in shorter workouts.
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Weight Loss: How to Lose 20 Pounds?

A lot of my clients want to know how to lose 20 pounds. They need to burn the fat and boost their metabolism. But they complain that the fat has crept up on them over the years, from having kids, from working too much, from skipping workouts, from no longer playing sports, or from having a long commute to work. So many reasons can add up to having an extra 20 pounds to lose.
Fortunately, most men and women can get lose 20 pounds in 12 weeks if they commit to a body transformation. Men can even lose the 20 pounds a lot faster, as they are lucky enough to have faster metabolisms and more muscle mass. But they often have more weight to lose as well.
Here's a fat burning workout plan for you to lose 20 pounds. It involves the three most important factors for burning belly fat, and that includes diet, exercise, and social support.
The first step in losing 20 pounds or even losing a single pound is to get your fat burning diet plan in order. I have a simple 3 step nutrition plan that I ask all of my clients to follow, and it is a guaranteed way to start losing weight. In step one, I have them all use the website called Fitday.com to estimate their calorie intake. You will enter your foods that you eat and it will tell you how many calories, protein, carbohydrate and fat you are eating.
Once you know how many calories you are eating, there are two things you can do. You must improve the quality of your diet and decrease the quantity. That's a fancy way of saying you will lose weight if you eat less. But more importantly, you need to get rid of foods like breads, donuts, candy bars, sodas, and other processed carbohydrates and replace those calories with fruits, vegetables, nuts and protein. By simply doing this you will eat fewer calories and burn fat. That alone can help someone lose 20 pounds in 6 months, but since you want to lose weight faster, you'll need to cut your calories as well. Start by decreasing your calorie intake by 10% under what you need to eat.
If you are obese and you eat too much, making these changes can help you lose 5 pounds in one week, and you might even lose 20 pounds in 8 weeks. Changing your diet is that effective and fast.
In addition to improving your diet, you need to exercise. But don't start with long, slow cardio workouts. If you need to lose 20 pounds, you are too heavy for repetitive cardio workouts. That will cause you to experience the dark side of cardio, which is repetitive movement injury. That's why you see so many runners at the doctor's office. They do the same thing over and over and their joints can't handle it. Lose weight by doing bodyweight strength training and short interval workouts - using the Turbulence Training weight loss system. It's based on proven interval training and resistance training research, and will help you lose pounds in only 3 short workouts per week.
But no one can lose 20 pounds on their own. Everyone needs social support. You need to get your family, friends, physician and other health professionals on your side. Hang around positive people and spend time with other people who are taking action to lose weight and lose 20 pounds of their own. That's why weight loss forums are so effective. They give you social support to help you lose weight.
Combine exercise with diet and social support and you'll lose 20 pounds in 8 weeks.
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Fat Burning: The Truth About Fat Burning Workouts

Fat burning workouts are no longer all about long, slow boring cardio and high-repetition, light weight resistance training sessions. In fact, if you are doing either of these workout techniques for fat loss, you are completely wasting your time.
Long, slow, excruciatingly boring cardio workouts are ineffective for fat loss. At one gym where I trained, I would see the same woman come in the gym day-after-day and spend 30-45 minutes exercising on the elliptical machine hoping that she would burn fat. But in the 2 years I saw her, she didn't lose a pound!
Even researchers who have tried using slow cardio for fat burning workout studies have found that men and women don't lose much weight even when they do an hour of cardio per day. In one study, men and women did an hour of cardio exercise six days per week for one year and lost a measly 6 pounds of weight by the end. That's not a good fat burning workout!
I've also trained dozens of women who wasted so much time trying to lift light weights in hopes that this type of exercise would tone their arms and help them lose inches of fat. But that exercise program never worked! Plus, by using these ineffective workout routines, these women ended up tripling the amount of time they needed to be in the gym.
So what are the best fat burning workouts for men and women? After all, if slow cardio and light weights don't work for fat loss, then what will help you burn your belly fat?
The first thing you need to do is quit believing that longer fat burning workouts are better. You don't need to be in the gym for an hour or more every day for each workout. Instead, you can burn fat and lose inches by cutting back your fat burning workout program to only 3 days per week, 45 minutes per session. That's all you need to do.
In order to cut back on time, you simply need to increase your efforts. If you work a little harder, you can get a lot more fat loss results in less time. The perfect fat burning workout starts with a bodyweight warm-up, followed by fat blasting superset resistance training, and then finishes with weight loss intervals.
Some of those fat loss terms might seem a little new to you, so let me explain them in a little more detail. The bodyweight warm-up replaces the inefficient and ineffective treadmill warm-up done before most fat burning workouts. In place of the treadmill, you should be doing a circuit of easy bodyweight exercises, such as squats, pushups, and a unique exercise called "stick-ups". This is a better way to prepare your muscles for the fat burning exercises you'll do next.
You'll then replace your high-repetition, light-weight exercise technique with a better fat burning technique called "Non-competing supersets". In the Turbulence Training workouts, I'll show you how to pair two "non-competing" exercises in a superset, and you'll work harder than normal for a short amount of time to boost your metabolism and burn belly fat with resistance training. That's right, you can burn fat with strength training!
Each fat burning workout finishes with interval training in place of cardio exercise. Interval training has been shown in research studies to burn more belly fat in less workout time than slow, boring cardio exercise. So don't waste your time doing the elliptical machine at an easy pace. Instead, you should use interval training - periods of hard exercise paired with periods of easy exercise. You'll be shocked at how you can burn fat in less workout time with interval training.
The best fat burning workouts are from Turbulence Training. These workouts don't waste any time, and help you lose inches and burn fat - even in the comfort of your own home. So not only will you cut your workout time, but you don't need to drive to the gym either. Fast fat burning workouts using resistance training supersets and interval training are the proven way to lose weight and burn fat.
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Fat Burning: Fat Burning Workout You Can Do At Home

If you think that you have to go to a gym to do a fat burning workout, then you are dead wrong. A big, fancy, expensive gym doesn't have any advantage over a good home gym when it comes to fat loss. In fact, you don't need a single machine to burn fat. You can lose weight and burn belly fat in the comfort of your own home.
To get maximum results in your fat burning workout at home, you'll need a set of adjustable dumbbells, an exercise bench, and an exercise ball. If you are strong, you will also benefit from having a chin-up bar, but if you don't, that is okay, because there are other exercises you can substitute.
You don't even need a treadmill, because you can get a great fat burning workout with something called bodyweight circuits. Instead of finishing a workout with interval training on a treadmill, you can simply choose 6 bodyweight exercises and go through a circuit to finish off your workout.
Here's the best way to add bodyweight circuits to your fat loss program. Start by picking three re'slower-body bodyweight exercises and three upper-body bodyweight exercises. Begin the circuit by doing an easy bodyweight exercise first, such as bodyweight squats. Then move immediately, without rest, to an easy upper-body bodyweight movement. This would be a good time for basic style pushups.
Alternate back and forth between a lower- and upper-body exercise, moving from one to another without resting. At the end of the fat burning circuit, rest for one minute and then repeat the circuit. Go through the calorie burning exercises at least 3 times, and this will take about 15 minutes.
The fat blasting bodyweight circuit goes at the end of the fat burning workout. Before getting to the circuit, you should do metabolism boosting resistance training supersets. You can use your dumbbells and advanced bodyweight exercises for this portion of the workout.
Pair upper body and lower body exercises in supersets, or pushing and pulling exercises to help you get more exercise done in less time. By doing that, you should be able to boost your metabolism and burn more fat. Here's a quick sample workout.
Start your weight loss workout with easy bodyweight exercises. This counts as a general warm-up. You'll then do 15-20 minutes of resistance training supersets, aiming to get one exercise for each major muscle group. After you've completed your fat burning total body workout, move on to bodyweight circuit training. This will take 15 minutes, and you'll be done this fat burning workout in only 45 minutes - or even less.You don't need to do long, slow, boring cardio workouts to burn fat. Heck, those types of exercise sessions don't even work that well, if at all. You are better to stick to short, burst exercise programs that include supersets and bodyweight circuits in the workout plan. You'll have more fun and lose more fat with this new-style fat burning workout.
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Fat Loss: Bodybuilder Fat Loss

I always give bodybuilders a hard time about their fat loss workouts and diets. They just don't realize that they don't have to do such long workouts to burn fat or too starve themselves to get lean. In fact, they could workout in half the time by using interval training, and they could avoid going hungry if they skipped the rice cakes and ate more fruit instead.
A typical bodybuilder fat loss workout program goes like this. Each morning, get up and do slow cardio on an empty stomach, even it is just walking on a treadmill for 60 minutes at 3.5 mph. While that will burn about 300 calories, that is not a good use of anyone's time. Who has an hour to waste walking on a treadmill? And that doesn't even count as their real fat loss workout.
After this boring and useless cardio, bodybuilders like to eat oatmeal and protein powder. That's fine, but bodybuilders make the mistake of thinking that eating fruit stops fat loss. It doesn't. Fruit does not make you fat. I don't know about you, but if my choice was oatmeal or an apple and a banana, I'd take the fruit every time.
Bodybuilders tend to eat similar small meals over the course of the day, often consuming far more protein shakes than any digestive system should have to put up with, and that's why so many bodybuilders pass so much gas. One mistake that bodybuilders still make on a fat loss diet is to eat a lot of rice cakes. I was surprised to see bodybuilders still eating those things, because I though everyone knew that processed carbohydrates like rice cakes were a terrible way to help control your appetite. Again, a better choice would be fruit or raw nuts, but most bodybuilders are brainwashed into thinking that neither of these are a good choice for fat loss.
Later in the afternoon, most bodybuilders do their real workout consisting of a one-body part weight training session (i.e. chest or back or arms or legs) and then even more slow, boring cardio (seriously, how do they tolerate the monotony?). Nine times out of ten, the bodybuilder will waste even more time by doing 20 minutes of abs to end each workout. Of course, doing this much ab work does not help with fat loss and doesn't even guarantee that you will get six pack abs. I don't recommend doing more than 6 minutes of abs, three times per week. That is plenty, and you'll still be able to have six pack abs like me by doing only a little bit of ab training.
The fastest ways to improve a bodybuilder fat loss program would be to replace slow, boring cardio exercise with interval training, and to do total-body resistance training workouts instead of the one body part per day approach that should have gone out of style 10 years ago. Training one body part everyday is a guaranteed way to get a shoulder injury. Your joints just aren't able to handle so much lifting. Bodybuilders need to cut back. Lift no more than 4 days per week. Stick to total body workouts or upper-lower body splits.
By adding fruit and nuts to the bodybuilder's diet, cutting back on protein shakes and trying to get more real food, and by replacing cardio with interval training while cutting back on total workout volume, we can help a bodybuilder with his fat loss program while making him healthier at the same time.
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Fat Loss: Weight Training Fat Loss

Doctors are wrong. You've probably heard doctors say you can't lose weight with weight training, but did you also know that most doctors have never been properly educated about fat loss?
I once trained a doctor who thought meat was a great source of carbohydrates. It is unbelievable what some doctors think about nutrition and exercise for weight loss. But the truth is, they have never had a nutrition or weight loss course in the medical training, so they are no further ahead than most regular folks when it comes to giving weight loss advice.
You are better off to listen to the Turbulence Training program, and to all of the research that I have discovered showing you that both weight training and interval training are the best ways to achieve fast fat loss. You need to do weight training to build muscle, not only to boost your metabolism, but also to protect your health in old age. A lack of strength and muscle is a big reason people fall when they are seniors. In addition, if you are weak, you won't be able to do things on your own.
But more importantly, in the short term, resistance training is a great way to burn calories and fat. You can gain muscle and lose fat at the same time simply by doing weight training, as a study from Purdue University showed in 2007. In this study, they found that both men and women OVER the age of 60 were able to gain four pounds of lean mass and lose four pounds of fat in a 12-week resistance training study.
When you do resistance training, you put a stress on the muscle, and your body adapts by strengthening the muscle and making it more powerful. You get strong or fitter because your body adapts and adapts to the point where the next time if you put that same stress on the body that it wouldn't be as hard on the body.
The best exercises to do are called multi-muscle, multi-joint exercises that some experts call, "compound exercises". These include squats, lunges, rows, pushing exercises, and pulling exercises.
In Turbulence Training, almost every exercise is a multi-muscle exercise, including the ab exercises like mountain climbers, pull-ups with knee ups, stability ball jackknives, and even the plank exercise.
In a sample fat burning Turbulence Training weight training workout, you'd start with bodyweight exercises in a circuit to prepare your muscles for the harder exercises to come. For example, we'd start with Prisoner Squats, Pushups, and Stability Ball Leg Curls.
Then we move on to non-competing supersets. You can do as little as 1-2 supersets in a workout and get a lot of results. For example, a dumbbell split squat paired with a dumbbell chest press works almost the entire body. Follow that up with dumbbell rows and mountain climbers and you've also worked your abs and back muscles. What a simple, yet effective weight training workout for fat loss.
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