Two Fat Loss Nutrition Myths
By Craig Ballantyne, CSCS, MS
www.turbulencetraining.com
Ready to crush some nutrition myths?
I get extreme nutrition questions all the time. In fact, just
yesterday I was asked about whether it was bad to eat carbohydrates
and protein at the same time. I can’t stand that type of obsessive-
compulsive thinking. There’s no reason to be worried about that kind
of tiny detail.
So here are two nutrition myths I crushed while down in California
hanging out with friends and celebrating my buddy Bedros Keuilian’s
birthday down over the weekend. (By the way, by ignoring these
myths, I ate amazing meals and still didn’t gain any fat!)
Myth #1) You can’t eat late at night
I blew that one out of the water on the first night I arrived. My
flight from Toronto to Orange County was at 6pm Thursday. I ate
before I went to the airport, and then aside from a few almonds on
the plane, I didn’t eat until I arrived at 8pm California time.
So that’s 5 hours past my normal dinner time.
But “nutrition experts” are going to tell me I can’t eat now?
They are going to send me to bed without any supper?
Who do they think they are, some kind of evil villain from a Mother
Goose nursery rhyme?
Some type of wicked step-mother nutrition witch, or something?
Well, I’ll have my dinner whenever I want, thank you very much. And
if that means eating at 9pm, then that’s when I’ll eat.
The bottom line: It’s not WHEN you eat, it’s HOW MUCH you eat.
By the way, just to horrify these so-called nutrition experts even
more, I even ordered a pizza when I ate at 9pm last Thursday. Then
again, I ate dinner with Mr. Cheat Diet, Joel Marion…
Myth #2) You must use protein shakes if you want to lose fat/gain
muscle
Survey says, “Wrong!”
There has never been a scientific study showing that you’ll build
muscle or burn fat better if you eat more than 1.8 grams of protein
per kilogram of bodyweight.
That translates to LESS than one gram of protein per pound of body
weight.
So yes, it’s fine to round up to one gram per pound, BUT that ONLY
works if you are relatively lean.
If you are more than 20% fat, you do NOT need anywhere near one
gram of protein per pound of bodyweight.
Let’s say you’re a 175 pound guy or a 145 pound woman with 20% fat.
At most, you’ll need one gram per pound of LEAN body mass (that’s
your total weight minus your fat weight).
So our man would need 140 grams of protein and our female would
need 115 grams of protein per day.
That is SO EASY to get through REAL FOOD that you don’t need to
suck down the “swill” that nutrition stores sell you (aka – protein
powder).
Just check out how much protein you get from REAL food:
* One cup of any dairy product = 8-10 grams of protein
* One ounce of meat = 7-10 grams of protein
* One ounce of fish = 6 grams of protein
* One egg = 7 grams of protein
* One cup of kidney beans or black beans = 15 grams of protein
* One tbspn peanut butter = 4 grams of protein
* One slice of bread = 5 grams of protein (!)
So you see, you don’t need bad-tasting powders when you can eat
real, delicious foods for all your protein needs.
Instead, keep your nutrition SIMPLE. Focus on whole, natural foods
and limit high-calorie, high-sugar foods to just a couple of treats
per week. Combine that with your favorite Turbulence Training
workouts and you’ll lose fat fast.
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Filed under Nutrition Myths by on Aug 5th, 2010. Comment. 
Best Foods for Fat Burning
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss
I couldn’t be any simpler with my nutrition recommendations for fat burning. You will get have the most energy and the best body and fitness level possible if you eat whole, natural foods. I always ask Dr. Chris Mohr, author of the Turbulence Training for Fat Loss Nutrition Guidelines if I ever need help with nutrition information.
You must avoid processed foods, which is pretty much anything in a bag or a box. So cut out muffins, donuts, pre-packaged cereals, white bread, pasta, chips, crackers, cookies, etc.
We need to return to a time of simpler eating, focusing on fruits, vegetables, nuts, lean proteins, and healthy fats. It will take some “bad habit breaking” to rid yourself of your addiction to processed foods, but in your journey you will learn to appreciate the taste of REAL food again.
You don’t have to eat meat to lose fat and build muscle, but it’s not unhealthy to eat beef, chicken, and fish. In fact, fish contains essential fatty acids we can’t do without.
You might have heard about the importance of healthy fats, which is a big turn-around from the low-fat mentality of the 80′s and 90′s. We now know eating fish and nuts won’t make us fat, but will in fact make us healthy and help control our appetite.
So just focus on foods that haven’t been processed, and you’ll start to see changes in your body and energy levels in a matter of days. Get rid of the processed foods and you won’t be tired anymore!
I strongly believe nutrition is the MOST important factor in fat loss and in health. If you’re eating processed foods, trans-fats, and too many calories, you won’t get maximum benefits from your exercise program, no matter what you are doing. Nutrition can either heal you or kill you, so choose wisely. Fortunately, the right choices are the simple choices.
I’ve had clients that switched to whole, natural foods and almost overnight they’ve reported changes in their bodies and huge increases in mental energy. So stick with the simple nutrition approach for fat burning.
About the Author
Craig Ballantyne 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 been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and 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 Turbulence Training for Fat Loss.
Are you tired of confusing and complex diets, if so you need to stop the insanity and switch to the Simple Nutrition for Fat Loss System. How can you lose? Your results are guaranteed by Craig’s 100% money back promise. And no matter what, you’ll get to keep the recipes! So take action now click on Simple Nutrition for Fat Loss System and return to a time of simpler eating.
Filed under Nutrition Plan, Proper Dieting Rules by on Jul 12th, 2010. Comment.
Fat Burning Exercise Tips for Busy Parents & Professionals
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss
The great thing about strength training and intervals for fat burning is “efficiency”. Because you are working harder, the signal to your body to change is stronger. You cut time when you increase intensity and you burn fat faster.
Now don’t worry, I won’t be asking you to do hill sprints tomorrow if you aren’t exercising today. For a beginner, we just do some slightly faster than normal walking intervals. For intermediate fitness levels, we’ll pick up the pace about 20% compared to their normal cardio levels, but again, the work periods are much shorter.
The key is, you must shift to a slightly higher intensity in order to cut time from your workout. But the workout also goes faster, and much more importantly, you will get more results and better fitness from these methods.
It’s easy to do these workouts first thing in the AM, at lunch, or after the kids go to bed. Plus, you can get a great workout at home with only a bench, dumbells, and an exercise ball. You don’t need fancy machines or an expensive gym membership.
And another bonus, you only need three hard fat burning workouts per week. You don’t have to be in the gym six days per week.
On your off days, it’s important to stay active for at least 30 minutes, but these days should be unstructured and revolve around being active with your family or hobbies. Don’t think of them as workout days, think of them as fat burning, stress reducing activity days.
About the Author
Craig Ballantyne 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 been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and 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 Turbulence Training for Fat Loss
Filed under Proper Dieting Rules by on Jun 28th, 2010. Comment.
