Fat Loss: 7 Key Factors for a Perfect WorkoutHere are, in order, the 7 key phases you need to go through in order to have the perfect “fat burning, lean body sculpting” workout.

1 – Self-Massage

I’ve been doing this half-heartedly for years, but recently started taking this more seriously, using a foam roller, tennis ball, and
Acuball to “tenderize” my muscles prior to training. I’ll do some videos and articles on this soon, I promise.

2 – Mobility Warm-up

Just like you see in all of the TT workouts, I use bodyweight exercises, dynamic stretches, and even static stretches prior to training – depending on my needs or my client’s needs.

And thanks to the new TACFIT bodyweight program, I have cool new bodyweight moves to add to my warm-up, including:

The Top 5 exercises You Are NOT Doing

  1. Lunge Knee Twist (p.85, ONLY in the TACFIT manual)
  2. Swinging Tripod (p.86)
  3. Scorpion Strike (p. 94)
  4. Rocca Invert (p. 96)
  5. Cossack Lunge (p. 107)

Seriously, those are cool exercises you can do ANYWHERE, anytime.

3 – Explosive Exercise

Before I hit my main strength exercise, I’ll do a jump exercise (if I am focusing on a lower body workout) or a medicine ball throw (if I’m focusing on bench presses or military presses).

You’ve already used TT programs with jumps, but expect more medicine ball throws soon (these were in the Football Field 444 Challenge).

4 – Main Exercise

Now I move to the main exercise, such as squats, deadlifts or bench presses (and military presses or handstand pushups).

In your TT workouts, you’ll start with a superset of the most important exercises as your main lifts.

5 – Assistance Exercises

We’re about 15-20 minutes into a workout by now, and this is where I’ll add assistance exercises for my strength work or metabolic
circuits for a fat loss program.

6 – Ab Endurance Exercises

Personally, I’ve been doing a lot of the basics – planks, side planks, Stability Ball planks, and rollouts. In TT programs, you get a little more variety, including TRX or Ball Pikes, plus Jackknives, cross-body mountain climbers, etc.

Just remember, you do NOT need (or want) to do crunches or sit-ups.

7 – Interval Training

If you are new to interval training, just listen to what Turbulence Training Transformation Contest Winner Charles Hiller has to say about it:

“Interval training, has opened my mind up to a better way of getting in shape and losing weight. I am spending much less time in the gym, and obtaining results that I never thought possible – over 30 pounds in 6 weeks with TT. I have more energy, feel better, and no longer suffer bouts of depression. TT and intervals gave me back my life.”

And from Turbulence Training fan, Annette Hall:

“As an aerobics teacher since the age of 16, it has been extremely hard for me to accept that Intervals are the most effective fat burning method of training. However, I realised after reading on the TT site that if aerobics were effective I should have been as thin as a stick and I wasn’t! Since switching to intervals and TT workouts I have not only lost over 28 pounds, I am fitter than I have ever been and am wondering why people bother with aerobics for fat loss!”

Interval training is powerful and proven, and is an essential part of the perfect workout. If you aren’t using interval training in your workouts, make sure you get the Turbulence Training for Fat Loss System to discover how to boost your fat burning with intervals today!

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Craig Ballantyne

Craig Ballantyne is the author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men’s Health magazine for over 17 years. Today he teaches his gift high-performing entrepreneurs how to squeeze more out of their days, increase their income, and make more quality time for their families in his Perfect Life Workshop and Work-Life Mastery programs. Craig used his own advice to overcome crippling anxiety attacks in 2006, and he’ll teach you his 5 Pillars of Success so you can increase your income, decrease your work time, and live the life of your dreams. Learn more about Craig at craigballantyne.com