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CLICK HERE FOR A FREE WORKOUT!! http://www.turbulencetraining.com Today we are going to go over high intensity interval training. You have more than likely heard of HIIT because it's being used in a lot of workout programs these days for fat loss. This is because the smarter trainers know that you get results faster without the need for slow, boring cardio. HIIT involves any type of sprint exercise that lasts for anywhere between 0 and 90 seconds. Anything longer than two minutes can get into what is known as aerobic training. Usually, however, intervals are in the 15-30 or even 45 second range. This means you go hard for this period of time and follow that with a rest period that is very easy. Keep in mind, one of the biggest mistakes people make when doing their interval training is they don't drop the intensity down low enough during the recovery period. For example, if you are running at 10mph during the hard phase of your interval and then only drop it down to 8mph during the "easy" portion, then you are really just doing cardio, and not HIIT. So, start out with a 5 minute warm-up and then jump into the HIIT, doing a pace you can maintain for 30-45 seconds. After, bring it down to a very easy recovery pace. Now, it doesn't matter if you are running at 10 or 12 mph - always bring the intensity down to a 3.5 intensity level to allow your body to properly recover. Repeat this six times, followed by a 5 minute cool down and that's it. So there is an interval training workout that will give you better fat loss results faster than long, slow, boring cardio, while also making you fitter for every day activities. Craig Ballantyne from Turbulence Training and TTMembers shows us how to burn fat effectively with interval training. http://www.ttmembers.com

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The 500 Rep Workout If you're looking for a workout that's going to take your fat loss progress to a whole new level while boosting your muscular endurance so you can resist fatigue better, this is the workout for you. The following 500 rep workout takes basic exercises that almost everyone knows how to do and transforms them into a workout to push your physical limits. Even if you think you can perform these movements without any trouble, still do make sure you give this workout a try. The intensity of which it has you working at may just surprise you and chances are it'll be far more challenging than you originally anticipated. Let's have a closer look at what this 500 rep workout consists of. The Set-Up The set-up of this workout is such that you're going to perform all of the following exercises in sequence for the desired number of reps with little or no rest in between. If you do find that your form is starting to falter, you have two options. The first option is to pause for about 5 seconds to quickly give the muscles a chance to recover and then keep pushing forward again until you complete the reps and the second option is to just let it go and move on to the next exercise. If you're only about 2 reps away from the desired target, you're best off with the latter option while if you have a number of reps to go still you should take the short rest break and try and keep going. As time progresses onwards you'll find that you're able to make it through the workout that much easier and won't need that little bit of rest to get in all the reps. Once you've completed the entire cycle of the eight exercises, repeat four more times for a total of five times through. Note the fact that by the time you are finished the five circuits, you should have then finished off 500 reps total, hence the name, the '500 Rep Workout'. Here are the exercises to perform: Chin-Up -- 10 Reps Chin-ups are a great exercise for targeting your back as well as your biceps, so will crank the intensity up right from the start. Single Dumbbell Squat -- 20 Reps To change over to the lower body, perform the single dumbbell squat. Be sure to go as low down to the ground as you possibly can in order to really stimulate those glute muscles. Alternating Explosive Push-Ups -- 10 reps Moving back over the upper body again, explosive push-ups will really get those muscle fibers firing so try and maintain your energy as you perform this exercise. Aim to press up off the ground as high as you can go for best overall results. Dumbbell Squat and Press -- 15 Reps To work the upper and lower body at the same time, do the squat and press. This movement will also target the quads, hamstrings, and glutes, as well as the shoulders and tricep muscles. Recline Pull -- 10 Reps As a quick change-up to the normal dumbbell row, use the recline pull. This movement has you working the back, the biceps, and you can be sure you'll also feel it in the abs as well. Jump Squat High Knee -- 10 Reps Now it's time to get your heart rate going with the jump squat high knee exercise. Really focus on driving those knees up to the chest if you can as this will enable you to see the best results possible. Lateral Bent Raise -- 10 Reps To zero in on those shoulders, perform the lateral bent raise. This movement is really going to bring out that shoulder definition and when done properly can give you a wider look helping to slim the waistline. Bench Pump Crunch -- 15 Reps Finally, since no workout would be complete without an ab exercise, turn to the bench pump crunch. Since you're constantly maintaining a high intensity of contraction with this movement, you will really be stimulating the abs deep within the core. So if you're looking for a fast, fun, and effective way to burn calories and blast fat, give this 500 Rep Workout a try.

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If you’re currently maintaining your weight, let’s say hypothetically you’re input and output is about 2000 calories a day. If you drink every now and then and replace that with kombucha …or you eat chips most nights and replace that with hummus and carrots. …or you have Ben and Jerries when you’re sad and you start having banana nice cream instead (I just posted the recipe by the way) … You’ve predictably cut your average calorie input by 1000s each week. That’s how weight loss works. Yes, you can speed it up by getting everything right, but you can get massive results over TIME, just by making some simple changes.

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