If you didn’t already know, we just aren’t much for slow, boring cardio here at Turbulence Training. Among other things, research has shown…
- That even when men and women do an hour of cardio per day for an entire year, they only lose 4-6 pounds on average. (Reference: Obesity 15:1496-1512 (2007).)
- That some subjects end up overeating by over 250 calories per day when they start a cardio program and end up GAINING weight. (Reference: International Journal of Obesity 32: 177-184, 2008).)
- That interval training has been shown to be better than slow cardio for helping women burn belly fat. (Reference: Trapp, E.G. & Boutcher, S.H., University of New South Wales, Sydney, Australia.)
And there’s one other scientific reason cardio is over-rated, but funny enough, I’ve never come across any trainer who has ever mentioned this before.
Here’s what it is…
It’s well known in the workout world that women burn a greater percentage of fat during endurance exercise than men (Reference: J Appl Physiol 85: 1823-1832, 1998). But it’s also clear that women have higher body fat percentages.
So women, despite burning more fat, have more fat. And men, who burn more carbohydrate, have LESS fat. Just goes to show you that it’s not all about how much fat you burn during your workout.
So that’s why you don’t see long, slow, cardio in the Turbulence Training fat loss workout routines.
Another thing you don’t see me mention in the TT program is the #1 rule of the TT workouts. I guess I’ve been holding out on this one…although I have mentioned it a couple of times way back on some of my other websites.
So here it is…
The #1 rule of the Turbulence Training workouts is to FORGET about burning fat during the session and focus on burning as much carbohydrate as possible.
And you do that through intense exercise, not long, slow, boring “Fat burning zone” mythology workouts.
When we exercise intensely, we burn carbohydrate and put “Turbulence” on the muscles. And we can do this with both heavy resistance training or interval training.
So always remember…
Burn CARBS not fat!
- Slow cardio
- The fat burning zone
- Exercising at a pace where you can have a conversation with a friend
- Trying to find ways to occupy your mind while you do 60-minutes of the treadmill or elliptical while staring at a wall.
- Forget about reading magazines while exercising.
Instead, get down to business with Turbulence Training. And for those of you who don’t even have time for that, I designed the TT Depletion programs.
I kept receiving email after email telling me that my 3×45 minute system was still too long. Busy moms, busy dads, they just didn’t have time for that. So if you have no time, you have to make up for it with intensity.
And in the Depletion programs, you’re going to do “concentrated repeated efforts” to deplete muscle glycogen fast.
Remember: Burn carbs not fat!!! (Muscle glycogen is stored carbohydrate.)
In the regular TT Depletion programs, your workouts are 20 minutes long…but if you don’t even have time for that, here’s a 5 minute version…
- Do this workout without resting between exercises.
- Do each exercise for 30 seconds straight.
- Repeat the circuit two times for a total of 5 minutes.
- If you don’t have time for a warm-up, then go through the first circuit at 75% intensity. Train hard, but safe.
Exercise substitutions…I know some will be asking…so:
1) Everyone can do bodyweight squats
2) Beginners can do kneeling pushups, advanced can do decline pushups or dumbbell chest presses
3) Beginners can do a “wall squat hold” for 30 seconds in bottom position…super-advanced can do alternating lunge jumps. You could also do barbell squats or alternating lunges.
4) Beginners can do kneeling close-grip pushups, advanced can do spiderman pushups or dips or decline close-grip pushups.
5) Dumbbell rows or barbell rows or even seated cable rows.
Have fun. Forget about the fat burning zone. Get more results.
That’s the #1 rule that makes TT so much better than traditional programs of long slow boring cardio,
Craig Ballantyne, CSCS, MS
PS – You can get the full Turbulence Training Depletion program…
…as a free bonus this month when you grab your copy of Turbulence Training.
PPS – The Depletion Workout gets moved to the Platinum Archives at the end of June!