If you want to lose fat most effectively, then you’ll want to learn how to calculate the calories necessary to hit your fat-loss goals. This article, combined with the two aforementioned posts, will equip you with the necessary tools to take your fat-loss to the next level and get you closer to a leaner, more sculpted physique. The details of how to calculate your TDEE for fat loss is outlined in Lose Fat and Reduce Body Fat Percentage with Basic Math. As an example, based on my TDEE, my calorie target to lose fat is about 1,400-1,500 calories per day.
In calculating your macros to lose fat, the first macronutrient we should focus on is protein. The easiest way to determine your protein requirement if you don’t have a way to measure your body fat percentage is to consume 1g of protein per pound of body weight. Using myself as an example, if I currently weigh 105 pounds, I should be eating about 105g of protein per day. Using myself as the guinea pig, if 25% of my calories should come from fat, then I should consume roughly 360 calories of fat (1,450 x 25%).
The last macronutrient ratio we should determine is our contribution of calories from carbohydrates. Since I know my calorie requirement for proteins and fats are 420 and 360, respectively, I can now determine what my calorie needs should be from carbohydrates. As my body has been my personal science project for quite some time, I’ve experimented with a variety of splits. In the end, improving body composition is about understanding how you respond to certain diet and training protocol and sticking to what works. I've developed a revolutionary new fat loss system called Turbulence Training, which was designed specifically to help busy men burn the most belly fat in the least amount of workout time - and without using dreaded cardio exercise. Turbulence Training is scientifically proven, it is endorsed by world-class personal trainers and strength coaches, and by the Fitness and Nutrition Editors of top fitness magazines such as Men's Health and Men's Fitness, and Turbulence Training has been used by thousands of men for fat burning as well as building muscle at the same time.
In fact, one of the fat burning Turbulence Training home fitness workouts was used by Men's Health in their Belly Off online program, and thousands of men using this program have lost over a combined 30,000 pounds of fat with Turbulence Training.
And dozens of other men have made dramatic changes to their bodies in only weeks when using the Turbulence Training belly fat burning workouts.
Most importantly, I’ve learned the power and value of planning, consistency, accountability and support.
Looking better in the mirror is most rewarding, but from a total health standpoint, the change in my bloodwork at my yearly physical exam was totally gratifying. I have three kids, and my oldest is only 4 years old, so I didn’t have a lot of time to dedicate to getting in shape.
Click Play to hear what Jillian Michaels of Biggest Loser has to say about Turbulence Training! The idea that gave birth to the Turbulence Training belly fat burning workouts came to me when I noticed how the power sport athletes at the University had such sleek, strong, lean physiques, but none of them did slow long distance cardio exercise for hours on end. So I came up with strength training home fitness workouts based on power sports training adapted for regular guys and I started testing them in the gym myself and with my male fat loss clients.
The initial real-world fat burning results were almost too good to be true, but as an academic type person, I had to have concrete scientific proof to back up my theories. I uncovered research studies that showed how interval training was superior to slow cardio for fat loss, and how heavier resistance training (i.e.
Out of the huge stack of strength training and interval training research papers that I had analyzed, I accidentally stumbled onto two studies that proved my theories beyond a shadow of a doubt, and completely transformed my thinking about fat loss training. In the second landmark study that helped create the Turbulence Training method, researchers found that performing 8 repetitions per set of an exercise helped subjects burn more calories after exercise in comparison to using 12 repetitions per exercise.
Oh, and for those of you who don't believe that you can build muscle and lose fat at the same time, a 2007 study from the Journal of Applied Physiology proves that men, even those above the age of 60, can build muscle and burn fat with only a strength training workout program.
In the study conducted in the United States, researchers had subjects perform a total body strength training workout three times per week for 12 weeks.
Don't forget, this was without interval training, and subjects were not instructed to make any changes to their diets. SCIENCE FACT: The fat loss workout exercises you read about in muscle mags from the 80's and 90's are based on out-of-date exercise science and nutrition information. SCIENCE FACT: Exercise science has advanced by leaps and bounds just in the last two decades.
SCIENCE FACT: Fat loss programs that require you to do endless hours of long, slow, boring cardio exercises will rarely help you achieve your fat loss goals and may lead to over use injuries. SCIENCE FACT: You need to use more advanced, modern fat burning and strength training methods, such as Turbulence Training intervals, to help you burn more calories and more belly fat in and out of the gym. SCIENCE FACT: Traditional fat burning exercise programs typically don't even mention strength training workouts in their instructions because most trainers and clients don't understand how strength training will help fat loss. SCIENCE FACT: If you want to maximize your metabolism, and get defined arms, 6-pack abs, and a flat stomach, then you must include strength training in your fat loss workout exercises.
I couldn't tell you how many hours I have wasted doing just cardio and staying away from weights just to watch my body stay the exact same.
In the past, I was using the popular exercise plans (I thought they were the only ones that worked) which were probably designed for steroid users.
Nutritionally, I thought to get to low body fat levels I had to go ultra low carb and use all sorts of expensive supplements. Craig's down to earth, straight forward personality in his books and user friendly website really attracted me the most. Over time, the Turbulence Training fat burning philosophy got even better as I refined, tweaked and re-tested it on myself and my clients until it became a complete training and nutrition methodology.
It didn't seem possible that they could achieve rapid fat loss and lose their belly fat with as few as 3 home fitness workouts per week, all under 45 minutes, but the proof was looking right back at them in the mirror. Even more remarkable was the fact that this belly fat burning approach was so far ahead of its time and was the exact opposite to what mainstream fitness and fat loss magazines were touting as the best path to fat loss. When I write my monthly belly fat burning workouts for clients, each 4-week program costs $100.
Plus, if you trained with me one-on-one, you would have to schedule your appointment 3-months in advance (my training schedule is booked solid!) at $150 per session. You need to eat right to lose fat, and this nutrition guideline shows men and women exactly which foods to choose, how often to eat, how much protein to get, and a shocking list of foods you MUST avoid to lose fat and improve your health. By combining a dumbbell exercise and a bodyweight exercise, you'll be able to do these Turbulence Training belly fat burning workouts even faster than ever before.
The World's Busiest Dad and personal trainer, Chris Lopez, shares with you his 20-minute workout secrets to get Dad's back into fighting shape so they can keep up with their kids and outlast their wives.
You'll learn the insider fat burning secrets from 3 of the most experienced Transformation Trainers in North America. And the best part is that you can download all of these belly fat burning workouts from the Internet in just minutes and start using these fat burning techniques today!
Give Me Just 45 Minutes, 3 Days A Week And I Will Show You How To Transform Your Body, Burn Belly Fat, And Have Fun In The Process! With the Turbulence Training fat burning workouts, you'll lose fat, gain muscle, get stronger, and still get out of the gym in under an hour while training as little as 3 days per week. You'll no longer have to spend countless hours in the gym using ineffective training methods and remaining disappointed by the results. The best part of all: These fat burning workouts are fun, manly, and challenging so you can actually enjoy the process of melting away the fat and adding muscle. Following the Turbulence Training plan requires only three 45-minute belly fat burning workouts per week, while giving you more days off to enjoy your life, spend with your family, or to take part in other hobbies and activities. With a neverending supply of confusing fitness & fat loss info, most guys are getting nowhere with their belly fat burning workouts. If you want to get a flat stomach, 6-packs, and single-digit body fat, you need to use the strength training, bodyweight exercises, and interval training found in Turbulence Training. Find out how you can secure your beach body and burn belly fat with the Turbulence Training for Fat Loss workouts.
Discover why you must change your belly fat burning workout programs frequently in order to maximize your fat loss results, and learn exactly how often you'll need to vary your strength training workouts. This short and sweet quick-start guide tells you everything you need to know and everything you need to do so you can hit the ground running and get started within minutes of downloading the belly fat burning program. Find out the #1 most important lifestyle factor in a successful fat loss workout program as well as the most important health and fitness partnerships you can ever make. Detailed, Step-by-Step, Exercise-by-Exercise, Rep-by-Rep instructions so you'll be able to maximize your results by following the belly fat burning workouts to the letter. Even if you're a total beginner' just getting off the couch - you can use Turbulence Training, starting with this safe (and highly effective) introductory level fat loss workout. No matter what kind of shape you're in now, the Turbulence Training for Fat Loss program will take you by the hand and lead you through the proper exercise progression, giving you a suitable fat burning program for your fitness level. The Beginner Workout will kick-start your fat loss results by giving you even more effective fat burning exercises and interval cardio exercise programs.
This kick-butt intermediate workout will take your fat loss to another level even at home without fancy equipment!
This is the belly fat burning workout that started the Turbulence Training fat-loss revolution! Who said fat loss workouts can't give you a tremendous muscle-pump, better arms, and a bigger chest?
Turbulence Training 2K4 is an advanced fat loss workout that will challenge you, even if you are already in great shape.
This fat burning program was just added to the updated version of the Turbulence Training fat loss workout. If you're an "over-achiever" and you're keen about doing everything possible to build razor-sharp abs as quickly as possible, then you can add this belly fat burning workout once per week to your weight loss plan.
Featuring new bodyweight exercises that you might never have done, you'll get a flat stomach and burn belly fat at the same time. Not only do you get complete workout charts with exercises, sets, reps and very other detail, you also get photos of every fat burning Turbulence Training exercise. To build muscle, your nutrition program must complement your training regime; otherwise you will not gain any significant amounts of new muscle tissue.
By the same token, to lose fat and not muscle, you must follow a few simple nutrition and exercise principles.


For the first three days of this phase you should cut out all complex carbs, with the exception of oatmeal in the morning and lots of vegetables with all your other meals. During your fat-loss phase, it's crucial that you increase the amount of cardiovascular activity you do. For best results, it isn't enough to just do cardio, you should aim to do it on an empty stomach. Years ago, when I was young and stupid, I used to train really hard five-to-six days a week. I believe that it's impossible to build a great looking body without smart supplementation.
One of the most important things you can do to lose fat is to start eating more good fats like olive oil, flaxseed oil, primrose oil, avocado and peanut butter. Any replication, retransmission, reproduction or other unauthorised use of images and photos from this website is strictly prohibited.
The first important thing to note is that the calorie surplus to gain muscle is very, very small when compared to the calorie deficit required to lose fat. Lets look at what your body does with its calories, please look at my body on left side of the above diagram. Lets talk about this nuclear reactor here and how to stop if from turning on and burning up our muscles. Consume enough calories to keep your body from thinking its starving but not so many calories that you gain fat, 10% under your TDEE is a good value to use. Many beginners to fitness ask if they should lose their fat first or start lifting to gain muscle first, the answer is that they should do BOTH at the same time!!! Especially for beginners, it is very easy to lose fat and gain muscle at the same time! Losing fat and gaining muscle at the same time is very difficult for advanced bodybuilders.
Skinny teens who can’t gain either fat or muscle even when they eat as much as they can. Advanced bodybuilders with low bodyfat (under 8%).Your body needs some fat so when you get to a certain point, your body will start choosing to burn muscle instead of fat if you have a caloric deficit. There will be a bit of basic math, and it may get confusing, so grab a pencil and some paper.
The reason why we should focus on protein first is outlined in How to Lose Fat and Maintain Muscle Mass.
If you are overweight or obese, it’s a better idea to consume 1g of protein per pound of lean body mass. Because 1g of protein contains four calories, then 105g of protein equals 420 calories (105 x 4).
For accelerated fat-loss or those who are already lean and training intensely, you may benefit by consuming about 35% of calories in protein because it has been shown to be the most satiating of all macronutrients, which can be helpful when you’re in a calorie-restricted diet to keep you feeling fuller. A good starting point is to target a range between 20-25% of your calories coming from fats. While protein requirements can stay pretty stable, carbohydrate and fat intake are often the most manipulated substrates in contributions to a bodybuilding diet depending on your goals, training volume and intensity, and the body’s response to them. It is key to test what works best for your body and lifestyle as individual circumstances and needs can vary greatly. I'm a world-renowned Certified Strength and Conditioning Specialist (CSCS), and author of too many articles to count in magazines such as Men's Health, Men's Fitness, Oxygen, and Maximum Fitness. Not only are men around the world losing their belly fat, and getting flat stomachs, but they are also improving their health and having more energy to play with their kids or take care of their family. We had just finished one of my graduate research studies and I was spending up to 16 hours a day in the lab analyzing my research data on strength training and testosterone.
But I didn't have time for long bodybuilding strength training workouts, let alone slow, boring cardio workouts. Have you ever noticed how lean and muscular sprinters are compared to long distance runners? Within weeks, and sometimes just days, guys were reporting noticeable losses of belly fat as a result of the fat burning Turbulence Training workouts. This created the foundation for the Turbulence Training for fat loss workouts and has now changed the course of fat loss training forever.
The researchers were shocked to find that the interval training group lost more body fat than the cardio group, even though almost every fat loss program in the world today recommends long cardio workouts as the exclusive fat burning exercises to lose weight. Just imagine the results they could have achieved if they included the other two components of Turbulence Training into their belly fat burning workout programs.
The latest fat loss research, which Turbulence Training is based on, allows you to lose more fat while keeping your hard-earned muscle, and doing so with less time working out than ever before. The most recent interval training research out of Australia showed that only interval training helped subjects burn belly fat during a 15-week fat loss study. With Turbulence Training interval cardio exercise, you will skyrocket your post-workout metabolism allowing you to burn more belly fat than you would with traditional cardio workouts. Even if your fat loss program does recommend strength training, it's likely that you've been told to use the ineffective and outdated method of high reps and low weight (which does NOT burn fat!). Mohr's nutrition plan, I have finally been able to find a program that fit my lifestyle and allowed me to push my body fat below my comfort zone. These 5-6 day, 45 minute to one hour workouts usually just led me to overtraining, missing a session and eventually just quitting and looking for a new program.
He really does support you with answers that are very helpful in his book and in his website.
The Turbulence Training belly fat burning exercise programs started producing such breathtaking fat loss results for my clients that they could hardly believe it. But in the Turbulence Training for Fat Loss exercise routine manual, you get access to five Advanced Fat Loss Workouts, and three introductory workouts that progress you from Beginner to Advanced.
And if you had questions about Turbulence Training (like the ones I answer in the one hour MP3 audio program), an hour phone consultation would cost you $165.
We squeezed every last one of their fat burning secrets from them so YOU can achieve your ultimate body transformation. I designed this program for a personal trainer that I was training (Yep, I'm considered a trainer to the trainers) and we needed to get maximum fat burning results in only 30 days. This 4-week program combines advanced athletic moves with dumbbell exercises AND bodyweight exercises into one of the most intense belly fat burning workouts I've ever designed. You'll conquer the "No time" problem we all face in our fast paced lives today, giving you more time to enjoy the body you've worked so hard to achieve. Why should you suffer through endless hours of deadly boring cardio exercise and tedious set after set of traditional bodybuilding strength training when you can actually have fun and get results at the same time? But that's because they are using slow, boring, ineffective cardio workouts designed for women, not for men. You'll also learn the fascinating details of the science behind the Turbulence Training belly fat burning system so you'll understand the reasons why these fat loss workouts are so effective. Take the guesswork out of strength training and interval training, and use these simple instructions to double your fat burning results while cutting your fat loss workout time in half.
This bodyweight-only exercise routine will strengthen your abdominal muscles and help you prepare for more advanced belly fat burning workouts down the road. You'll be pleasantly surprised how quick and effective even the Beginner Turbulence Training workout can be for burning belly fat.
Even experienced exercisers will be surprised by the difficulty and effectiveness of this 4-Week fat burning plan. It's the original Turbulence Training program that thousands of satisfied men have used to gain muscle and lose fat at the same time, in the privacy of their own homes, with just three workouts a week. Based on the success of the Turbulence Training principles, this upper-body, lower-body split routine will help you pack on muscle while losing fat like never before. Put the finishing touches on your physique with this challenging and advanced 4-Week fat burning plan. It contains some of the most up-to-date belly fat burning training methods in a fun and challenging fast fat burning workout.
Scientific-based ab training is all part of the research-proven Turbulence Training for Fat Loss program. Some Turbulence Training users have even gotten back to their college weight with these workouts and by following the bonus Turbulence Training nutrition guidelines. These are principles that have been used by bodybuilders and other physique athletes to achieve that lean and ripped look.
However, having a nutrition program specifically designed for fat loss is the single most essential element of any program. You should also cut back on your intake of fruits, except for bananas, berries and green apples. If there is sugar in your blood, your body will use that blood glucose for energy instead of releasing fatty acids from your body-fat stores.
During your fat-loss phase, you need a whole food supplement to help minimise the effects of carbohydrate restriction and to build up your immune system. The problem with restricting the good fats is that they also contain Essential Fatty Acids (EFAs) that are necessary for thousands of biological functions within the body.
However, it requires great discipline to remain consistent with your training and eating habits.
Use our handy online calculator to find out your BMI and ideal weight, then choose a workout plan. Common wisdom is that you have to gain some fat to gain muscle, its the whole bulking and cutting mentality. Most mature adults can gain a maximum of 15 pounds of muscle in a year but many can only gain 5lbs of muscle a year. To keep you alive, your body needs two things, plain energy to burn in the form of carbs or fat and then amino acids in the form of protein. Our bodies are really smart, they know muscle is really important and they wont burn it unless they absolutely have to. Cardio will not burn muscle, it will help you gain muscle while losing fat at the same time.
Many of them are close to their genetic limits so adding muscle is very difficult and slow for them even under the best of circumstances. If you are 8% bodyfat and want to get down to 4-6% bodyfat you wont be able to add muscle while you do this, at best you can do is to maintain your muscle mass.


So when people say they are going on a ‘diet’ to lose weight they don’t necessarily lose fat at the end of it. When you’re ready to be incredibly dialed into your nutrition and improve your body composition, you’ll also want to be in tune with your macronutrient breakdown.
Write down your numbers, and you’ll be well on your way to understanding and utilizing a highly effective method for fat-loss. To determine the protein percentage of my total caloric target for weight loss, I simply take the 420 calories and divide by my calorie goal of 1,450, which equals to about 29%.
Protein is also the most expensive substrate to metabolize, meaning it has the highest thermic effect of all macronutrients. Keep in mind that is a lot of genetic variation with each individual, so some could benefit with more or less. If I know my total calorie goal is 1,450, then my remaining calories left should be 670 (1,450 – 780). I am in the process of testing a high fat diet so my numbers will vary quite a bit depending on what I’m testing. Play around with your calorie-intake and macronutrient breakdown and hone in on what’s effective for you and not the person next to you at the gym.
In addition, I’ve never been able to stick with a nutrition or workout plan for longer than a month.
And they were excited to learn that they didn't have to be in the gym for 90 minutes, 6 days per week like the bodybuilding magazines suggested. No one has time for those workouts, and they don't work any better than using the 3 short Turbulence Training workouts each week. In fact, most guys will even build muscle while they burn fat with the Turbulence Training workouts.
Plus, the interval training group trained for only half the time of the slow, boring cardio group.
The way you are currently training is probably not only getting you less than satisfactory results, but may actually be causing overuse injuries, or even catabolic muscle loss.
Be it body fat loss, lean muscle mass, muscle strength, or just plain conditioning - Craig's Turbulence Training is second to none.
It's great to do strength training and fun bodyweight exercises, and yeah it's a blast to move like an athlete again in interval training, but who wants to be stuck on a treadmill or crosstrainer machine for 45 or 60 minutes going nowhere.
That 26 week package would easily be worth more than $397 if you were a private client of mine. But instead, you get this in-depth audio interrogation for FREE as part of the Turbulence Training for Fat Loss package.
You'll be blown away by the effectiveness of the dumbbell-bodyweight superset combinations.
By choosing the exercises that gave him the most results in the least amount of time, he was able to impress his clients (and get more clients) thanks to his Turbulence Traning fat loss. Once you are finished with all of the Turbulence Training workouts, use this workout to build the body of your dreams in as little time as possible.
The success stories and testimonials prove this is the most efficient, time-effective fat loss workout exercise program on the market. To be most effective, it's best to alternate between a muscle building training program and a fat-loss one.
I would recommend two-to-four weeks of weight-training accompanied by five-to-six daily meals. At the end of your first three days add some sweet potato or brown rice to your meals for the next three days then cut them out again. Now, your first thought is probably that it can’t be done because to gain muscle, you have to eat 100 calories more per day and to lose fat, you have to eat 400 calories less per day. 50% is housekeeping stuff to keep us alive – breathing, pumping blood, maintain body temperature, replacing dead cells, etc.
Your body has an amazing series of emergency backup system to keep you alive should food be scarce.
Losing fat and gaining muscle at the same time is something that only beginning and intermediate bodybuilders can do. With regular dieting, its tough to drop down to 4-6% without losing muscle mass but carb cycling seems to really help for this specific purpose. Your body will use a larger percentage of the calories to digest and absorb the protein relative to carbohydrates and fats. From here, you can modify the distribution according to how you feel and perform in the gym and how your body responds to this combination. You'll find the scientifically proven rep ranges are used in the Turbulence Training belly fat burning workouts.
The total amount of calories consumed daily in this phase of training should be about 15-to-20 per cent higher than your Total Daily Energy Expenditure (TDEE).
The focus here is on low-sodium natural foods like chicken breast, lean steak, white fish, egg whites, dark green leafy vegetables, oatmeal, yam and brown rice.
And your body does this primarily during aerobic-type activities when there is no sugar present in your blood.
EFAs aid in the prevention of muscle breakdown, help to increase your good cholesterol, and assist in hormone production.
Because of many peoples unrealistic expectations about adding muscle they come to the incorrect conclusion that you can’t gain muscle while losing fat.
For an average person losing weight, they will eat about 400 calories a day less (12,000 calories a month) than their TDEE to lose a pound of fat a week, or 52 pounds of fat in a year. But this whole not losing muscle while on a diet is important only for those who want to build muscle right? Another great time to do cardio is after an intense weight-training workout lasting at least 45 minutes. The secret to this is that our assumption that you need to eat more to gain muscle is incorrect for most adults. About 20% is actually spend DOING stuff – walking, lifting, moving and only about 5% is spent adding muscle. This is the split that Arnold Schwarzenegger used in his career in bodybuilding as mentioned in Arnold Schwarzenegger Encyclopedia of Bodybuilding. However, if your currently on a training program it would work to increase your daily caloric intake by 15-to-20 per cent. After such a workout, your muscle glycogen is significantly used up, therefore your body is forced to use your fat stores for energy. Don’t get hung up on the exact numbers, the important thing is that exercise and building muscle uses very little of the calories we consume. And your muscles are the emergency backup, your body wont turn on this nuclear power plant to cannibalize muscle unless its a DIRE emergency. I recommend this book for anyone interested in fat-loss, muscle building, and ultimately improving body composition. I like to change my weight-training by doing 15-to-20 reps of each exercise instead of six-to-12. Energy can come from any of the three systems but amino acids can only come from the stomach or the muscles. This helps to work more on muscular endurance and to make your weight-training a bit more aerobic, especially if you're doing a circuit. Some fuels are used more than others depending on what you eat, when, and how much you eat, your hydration levels and your physical activities. Add on those environmental factors, hormones, and genetics and so on.Ultimately what you want to achieve is make your body more efficient in using fat and maximise those results.
Remember, there is no such body, to my knowledge at least, which will selectively burn only fat at any one time.The 2 main ways to maximise the fat you burn and spare the muscle is through diet and exercise. DietAvoid very low calorie dietsWith very low calorie diets the body goes into a starvation mode. Although you will lose some fat in the process, along with glycogen and water, your body will lose muscle mass as well. Moreover, your metabolism will slow down eventually which also slow down the weight you lose. Very low calorie diets are not recommended for long periods as they can have negative effects to health.In general it is recommended that calorie consumption does not fall lower than 1000-1200kcal per day. With eating protein quality also matters not just quantity so aim for foods which contain most essential amino acids (the building blocks of protein). The downside; studies also suggest that people on high protein diets tend to show decreased in exercise performance. However, some argue that these studies tend to look at the first 2 weeks of the diet and at the long run they actually improve performance. In very simple words your body will prefer to use protein to drive some processes in place of fat.
However, if you do have enough sugar in your stores then your body will use it.It may not sound as a fat burning maximizer this one but it does help in sparing your muscles. This may sound as it contradicts the above, however by saying delay your breakfast I don’t mean skip it all together or wait a couple of hours.
It is more like the range of 30-45min.What you don’t want to do is starve your body and actually have the opposite results by stressing it out.
ExerciseCut down on cardioIt is a common belief that medium intensity cardio exercise is the ‘fat burning’ paradise of exercise. With this in mind most people tend to hit the treadmill, the elliptical machine or the bikes and spend hours upon hours on them. Apart from the short term effects the fat burning benefits of resistance exercise can be long term.
In other words your body can burn more calories.Given that you follow a balanced healthy diet the fat will come off.



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