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Guest Blog Craig Ballantyne, CSCS, MS; Why Cardio Doesn’t Work for Fat Loss

So, I’ve been emailing  and talking with fellow trainers and gym owners about why the general population is still drawn to doing old school stady state cardio as their primary means of fat loss…

Over the past 5+ years idustry leaders like myself and Top trainers like; Alwyn Cosgrove, Michael Boyle, and Craig Ballantyne have all pathed the way providing great articles and reasearch backed by scientific studies, as well as proving better methods of fat loss.

When going over this stuff an old article quickly came to mind by Craig Ballantyne (author/contributor for Mens Health).

And instead of me trying to re-write it or summarize, I got his permission to re-print it here…

Enjoy

Why Cardio Doesn’t Work for Fat Loss

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

Cardio exercise is such a strange thing. In theory, it should work so perfectly well for all men and women, but as anyone who has tried it knows, the practicality of it just doesn’t add up.

After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.

British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren’t previously exercising.

(Reference: International Journal of Obesity 32: 177-184, 2008).

Subjects exercised 5 times per week for 12 weeks. That’s a lot of exercise, but it helped the subjects lose an average of 8.2 pounds, which is great – I was positively surprised by the results.

So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!

Back to the study, the variance in fat loss between individuals was huge. Check this out…

The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.

The scientists think they know where things went sour. They classified the subjects into 2 groups, called the “Compensators”
and the “Non-compensators”.

The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.

Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge “compensatory” increase in appetite experienced by this group.

Does your appetite increase when you do slow cardio? If it does, research shows it will ruin your cardio efforts.

So if your cardio program is not working for you, check your appetite and calorie intake to see if you are “compensating” for your efforts. If you are, you might be better off using a program of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.

As Australian Professor Steve Boucher has shown in research, interval training increases hormones called catecholamines. And increased catecholamines can reduce appetite, among other fat-burning benefits.

In the real world, few people lose 33 pounds after 12 weeks of  cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.

So again, check your appetite, and consider giving high-intensity exercise a go for your next workout program.

Beat the curse of cardio with high-intensity Turbulence Training.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author

Learn about the “Dark Side of Cardio” in the free report from Craig Ballantyne at www.TurbulenceTraining.com. Craig 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 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

Optimal Fitness Express at Work

Check Out this killer Workout our Great Optimal Fitness Express members Hit up this past weekend…

Stop Waisting Your Money On Supplements That Don’t Work

Let’s face it – Most Supplements simply don’t work!!!! Or do they?

There are too many magic formulas out there that can’t back up their claims.

“Take this and lose your gut overnight”

“Rub this on your arm and watch your biceps grow instantly”

“Increase your vertical jump by three inches just by drinking this”

“Increase your bench press 30 lbs in 10 days – just take this”

I can go on for 10 pages of false claims I’ve seem supplement companies promise – only to see people get sucked in to waste their money. If you know me personally I know what you are thinking – “but I’ve seen you take supplements for years, how can you say they don’t work”

Well, that’s why I know they don’t work! I was that high school athlete that always was working to get the advantage. I work my but off in the gym, on the practice field and I was sucked in just like you – I took every next best supplement that came out, only to find myself with an empty pocket and no result from whatever it was I was taking.
Fast forward 10 years later, I now find myself at Optimal Performance teaching elite athletes the proper ways to get bigger, faster and stronger through good eating and training habits. I do however, recommend supplements to all my athletes and even take some myself too.

WHAT???? YOU JUST SAID THEY DON”T WORK!!!!

I said most.

Let’s get one thing straight – there are some supplements that I think are absolutely necessary not just for athletes, but people from all walks of life, and they are the following;

• Quality multi – vitamin, probiotic, & fish oil – to fill the nutritional gaps that we don’t get due to always dieting or simply because the food we eat today just doesn’t give us the nutrition we need!
• Quality Protein supplement – to fill in the nutritional void of protein that most people don’t get enough of

Now if you are an athlete or a fitness ‘buff’, I would add;

• A quality Pre-workout formula that isn’t saturated with caffeine and stripped away from amino-acids
• A quality post workout drink
• An efficient hydration formula that isn’t flooded with too much sodium and not enough potassium

Ok, I know what you’re thinking, first I go on about how supplements suck, and then I preach a host of 5-6 supplements that are necessities…

The key word in all the supplements listed above is “QUALITY”! If you eat crap you’ll fell like crap right? Same thing with supplements, you have to take high quality supplements that have little to no filler. That’s why I highly recommend Ascenital Bioscience’s line of products. They are in a league of their own when it comes to nutrition products and elevating health and performance!

Again, if you know me at all, then you know if I stand behind a product I have to fully believe in it. And for me to recommend my athletes and fitness clients something, it means I probably take it myself. With that said you U hope you assume that I am a 100% Ascential Bioscience endorser.

Not Only Do I Endorse Ascential, But I Use products in all of their Product Lines

So let’s get into some details with Ascential Bioscience and the great products they offer;
Ascential Bioscience has 4 product lines –

1.) Core Foundation

The foundation of the Ascential line–everyone needs these most basic products to optimize metabolism and general health. If your foundation is in order, it becomes much easier to meet your fitness, performance, and weight/fat loss goals.

• Ascential UltraNutrients™ A complete and balanced formula of vitamins, minerals, and energy cofactors, enhanced with Omega-3 fatty acids, probiotics, phytonutrients, and standardized adaptogenic botanical extracts.*
• Ascential Nutrients™ A complete and balanced formula of vitamins, minerals, energy cofactors, and phytonutrients to support the body’s most fundamental nutritional requirements.*
• Ascential Energy2™ delivers an array of nutrients and metabolic cofactors to support peak mental and physical performance. This advanced catalytic formulation will jumpstart your day, boost athletic intensity, or provide an energy lift to overcome fatigue.*
• Ascential Protein™ provides an unrivaled source of this vital dietary component essential for muscle physiology. Balanced with synergistic nutrients, Ascential Protein’s high digestibility, accurate amino acid profile, and free BCAA complement assure its highest effectiveness.*

2.) Ideal Weight

Whether your goal is to lose five pounds or fifty-five, these products are scientifically designed to help control appetite and cravings, support lean muscle mass, boost metabolism to enhance fat loss, and provide sustainable ideal weight management.

• Ascential WeightRx™ – A technologically-advanced formulation of nature’s most effective nutrients and botanical extracts to help control appetite and cravings while simultaneously supporting the body’s metabolic processes of fat-burning.*
• Ascential SmartShake™ – SmartShake is a nutritionally complete meal suitable for lowering caloric intake in weight reduction programs, or for supplementing your diet with a highly nutritious, between-meal snack. Scientifically formulated with high-quality proteins, balanced carbohydrates, fiber, and a full array of micronutrients, SmartShake is power-packed with the nutrition your body craves.*
• Ascential Lean™ – A revolutionary dietary formulation that delivers a cutting-edge profile of newly available validated phytonutrient factors for effective and enduring weight control. Ascential Lean provides a powerful three-stage system for controlling appetite, boosting sluggish metabolism, and enhancing the burning of stored body fat.*

3.) Elite Performance

Whether you’re a weekend warrior or a competitive athlete, this product group will provide you with the essential tools to build lean muscle mass, strength, and endurance, while enhancing energy and recovery.

• Ascential Structure™ A breakthrough formulation, resulting from years of scientific research on safe and effective natural anabolics. Designed to support the development and preservation of lean body mass–the foundation of peak performance and healthy body composition.*
• Ascential Recovery™ delivers a scientifically-optimized complex of nutrients to refuel and nourish muscle tissue after exercise, training, or competition. Provides a proper ratio of protein to carbohydrate along with vital biochemical factors to address the metabolic needs of muscle during the recovery phase for fast restoration and enhanced muscle growth.*
• Ascential Moomiyo™ is produced using only Premium Altai Moomiyo, the most thoroughly researched variety of this adaptogen for safety and efficacy. Use to enhance training and to better adapt to the stresses and demands of peak physical performance.*
• Ascential Hydration™ provides an effective and unrivaled platform for replenishment of fluids, electrolytes, and essential energy nutrients to satisfy the body’s deepest thirst. Used during exercise, performance, or competition, or simply as a refreshing everyday beverage, Hydration revitalizes as it rehydrates.*
• Ascential Edge™ addresses the physiological need for efficient delivery of oxygen and fuel to the muscles and brain during intense physical demand.
  Provides superior nutritional support for highest levels of performance as well as for all high-altitude activities.*

4.) Focused Essentials

These targeted formula options can be integrated into your nutritional program as needed to address specific health, wellness, and workout concerns.

• Ascential Relief™ A proprietary formulation of natural botanical extracts and supportive nutrients designed to moderate the discomforting effects associated with strenuous use of muscles, joints, and associated soft skeletal tissues.*
• Ascential UltraAntioxidants™ is comprised of a full spectrum of the rarest and most potent forms of radical-scavenging nutrients and plant-derived antioxidants known to science. Recommended for maintaining optimal health and integrity of the eyes, immune system, skin, bone, connective tissues, and cardiovascular system.*
• Ascential Metabolic Cleanse™ Scientifically calibrated to address the internal macrocleansing activities of the body. Hepatomax-TSCM™, a precise blend of proprietary botanical extracts and taurine, is synergized with vitamins and curcumin for peak effectiveness. Metabolic Cleanse is a vital addition to every health-promoting and weight-reduction program.*
• Ascential Probiotic Plus™ is a highly effective formulation of Viability-Stabilized™ microflora (acidophilus and bifidus) with synergistic prebiotics, botanicals, and enzymes for optimal digestive activity, nutrient absorption, and waste elimination.

There you have it – you now know where I stand when it comes to nutrition product s and supplements

If you have any specific questions that you would like ask regarding the Ascential Bioscience product line, leave your questions/comments below and I will respond here daily.
Or if you’d like we can set up a personal consultation where we can discuss not just your supplements needs, but all of your sports training or fitness needs click the pic below

JZ

PS – stay tuned as next week I will reveal The “Russian Supplement Secret” – It’s a kick butt supplement regimen that myself personally along with Optimal Performance Athletes have been taking to increase speed, strength & explosiveness!!! Oh yeah – it also helps pack on tons of lean mass too

PPS – I will also reveal another supplement regimen, that I’m calling The Ascential FAT LOSS STACK!!! Need I say More

Optimal Fitness Express – Tabata’s!

Brutal Tabata workout today – 20 minutes of kick butt intensity over here at Rockland county’s hardcore fitness training facilty – Optimal Fitness Express style

we hit 4 – 4 minute rounds of tabata’s with 1 minute of rest in between each and we got it all on film!!!!

check out the clips below

Round 1 – Burpees and Ring Chinups

Round 2 – Face pulls and alt. front /side raises

Round 3 – kettlebell swings and kettlebell clean & presses

Round 4 – medicine ball side toss / curl up / ab wheel

 

Like I said – a complete total body workout!!!

Come try it out for yourself – www.optimalfitnessexpress.com

Don’t Miss “Tryouts” for Yogalates and Total Body Conditioning @ Optimal Performance In Rockland County

Optimal Performance Introduces Yogalates & Total Body Conditioning By Diane Finkelday

  

Don’t miss “TRYOUTS” for this exclusive Yoga / Palates combo class & total body Conditioning at Optimal Performance on October 11th. We would like to invite you to come check these two great classes developed and run by owner/program director of Optimal Performance Jason Zaretzky and star group exercise instructor Diane Finkelday!

TRY OUTS are ONLY ***$10 Bucks *** and YES you have to call to reserve your spot no latter than September 30th, so don’t waist any time call 845.268.3494 or email jasonz@optcfitness.com to reserve your spot. All the details are below.

Then after you experience the best in yoga, pilates, and total body conditioning by star group exercise instructor Diane Finkelday- we encourage you to stay on board and join us for a Fun and , exciting 10 week session of classes!!! Early – bird registration, start date, and costs are listed below…

See ya there

JZ

Yogalates & total Body Conditioning “TRYOUTS”

CALL AND REGISTER NOW TO RESERVE A SPOT FOR THE

INTRO CLASS ON OCTOBER 11th @  10:30AM- 12:00PM

Contact: JASON ZARETZKY OWNER OPTC 845-268-3494 / DIANE FINKELDAY 845-304-9157

——-

10 WEEKS OF SESSIONS (classes) – Starting: Week of OCTOBER 12TH – Ending: week of DECEMBER 14Th - Pick and Choose Your Classes (or join all!!!!)

STARTS WEDNESDAY, OCTOBER 14TH 6:30 AM

BODY CONDITIONING - Informed by the latest findings in exercise science and functional exercises, instructor focuses on strengthening and fine-tuning major muscle groups. This cutting-edge workout makes use of various equipment.

STARTS WEDNESDAY, OCTOBER 14TH 6:30 PM

YOGALATES -Combining the core focused strength of Pilate’s with the fluidity of Yoga. Helps strengthen your core and lower back with Pilate’s style exercises while you create flexibility and alignment through Yoga postures focusing on the breath.

STARTS SUNDAY, OCTOBER 18TH 10:30 AM

COMBO- Sunday morning…..75 MINUTE CLASS yogalates and body conditioning !!!! 

Early Registation:
10 weeks 1 class Before Sept.30th – $250 ($25 per cl.)
After Sept. 30th – $275 ($27.50 per cl.)

10 weeks 2 classes Before Sept. 30th – $400 ($20 per cl.)
After Sept. 30th – $450 ($22.50 per cl.)

Walk-ins welcome- $30 per class

CALL AND REGISTER NOW TO RESERVE A SPOT FOR THE

INTRO CLASS ON OCTOBER 11TH AT 10:30AM- 12:00PM

JASON ZORETZKY OWNER OPTC 845-268-3494
DIANE FINKELDAY 845-304-9157

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