When the goal is fat loss you may confused as to what the best way to split up your weekly workouts to achieve the best possible results in the least amount of time. This article is going to reveal a proven and very time-efficient way to structure your fat loss workout plan. This simple plan will maximize fat loss by causing a large metabolic disturbance that will increase metabolism and fat burning for up to 36 hours after your session is completed.a href=”http://www.fatlosslunchbreak.com/turbulence”>

The thing about fat loss training programs and the way I like to design the workouts in a weekly split is that I like to have people make fat loss a lifestyle as opposed to think about it regimented six days per week. Contrary to popular belief you don’t have to go to the gym every day to have a lean body.

The 3 Day Fat Loss Workout Split

I think the best way to do things is to split your workouts up into three total body workouts that include strength training and cardiovascular training or what I use as interval training within those workouts. You only go down to your basement gym or you only go to the commercial gym three days per week. The rest of the week, those other four days, you get to live your life and that’s what I really think a lot of people don’t understand is that you don’t have to be a slave to the gym, you just have to train with quality and not quantity.

What I like to do is split the workout program up into four week blocks of training, so we’ll do the same program every four weeks and then we’ll switch to a new program and within a week there is Workout A and Workout B that you alternate between.

On Monday of Week 1 would be Workout A which is a total body strength training workout with slightly different focus, emphasis on specific muscle groups and then followed by interval training.

Then you’ll take a day off. On Wednesday you’ll come in and do Workout B, which is again strength training to start with a slightly different emphasis than on Day 1 and then again you do interval training.

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In this article Kyle Battis and Craig Ballantyne discuss how to build your home gym from scratch and what you ‘really’ need to get great fat loss results at home. Craig reveals the three essential pieces of training equipment needed to get great fat loss results at home. You may be pleasantly surprised at what fitness equipment is actually needed to forge a dream physique in your very own home gym.

Kyle Battis: This is Kyle Battis with “Fat Loss Lunch Break” and today I’m joined by my fitness buddy and fat loss expert, Craig Ballantyne. Today, we’re talking about a topic that is near and dear to my heart and that is home gym training and really, what is the minimal amount of equipment you need in your home gym to actually burn fat? Craig, thanks for being here again and take it away, my friend.

Craig Ballantyne: Literally, the minimal equipment you need is simply nothing. You can burn body fat and even gain some muscle by doing nothing but body weight exercises only in your – well, it doesn’t even have to be a home gym, it can be the corner or your living room. Literally, you don’t need anything to get started especially a lot of beginning exercises that I do, people spend a lot of time on the floor doing beginner exercises without any equipment.

From there, you’d probably be best if you graduated to getting an exercise ball. I think they’re very, very cheap, $20.00 at Wal-Mart is probably a good idea of what you might spend, and then that’s where a beginner will move into some more advanced exercises especially for the back of the legs, which are hard to train without any equipment.

For people that are a little more advanced, like even an intermediate, a simple adjustable dumbbell set that you can get from a second-hand sports store along with a bench, it can allow you to do dozens more exercises and literally you could stop there. If you are a little more advanced in your strength training, the next thing I would add is a pull-up bar or chin-up bar that you can place somewhere in your house and maybe even outside. That would be the piece de resistance to the home gym set-up would be having the pull-up bar, but again that would only be for certain people that are strong enough to do those exercises.

At a minimum, I like to see people having the bench, the ball, and the dumbbells because that allows you to do 95% of the exercises in my program. If you have a chin-up bar, then you can do the pull-ups, chin-ups, and even some inverted rows in addition, but if you don’t have the bar you can always sub in plenty of dumbbell exercises in place. That’s what I like to see people have. Again, it doesn’t cost a lot of money because you can get a lot of this stuff at a second-hand sports store, it doesn’t take up a lot of room because you can just store a very small amount especially if you get adjustable dumbbells and that’s it. You can literally have a cover model body with that minimal equipment.

Kyle Battis: And I totally agree and that is the whole premise of what I have been telling people for years when it comes to deciding what home gym equipment to get, stay minimalist. I definitely have minimalist approach too. Stay minimalist and focused on body weight exercises and those big compound core movements that you don’t need fancy equipment for. That minimalist-approach will give you that cover model body if you work the program. Follow a good program like Craig’s www.TurbulentFatLoss.com, get your nutrition dialed in, and you just stick with it while constantly monitoring your results. This is a fabulous approach and actually your body will work better than if you try to go to a traditional fitness center and use a lot of fancy isolation machines.

The free weights and the body weight movements will actually work out better for you and just train you in so many better ways than that fancy equipment will and you’ll save a heck of a lot of money too. Awesome stuff, Craig and thanks for sharing your insights on what is truly required for successful fat loss training at home.

If you want to check out Craig’s training program, Turbulence Training, fabulous training program especially if you’re looking to lose fat and gain – get into great shape at home without all kinds of fancy equipment then visit www.TurbulentFatLoss.com. Craig’s Turbulence Training fat loss program is one of the best programs I have ever found and it is perfect for home gym training. You can learn more about Craig and his program by visiting www.TurbulentFatLoss.com and that will give you all the details you need.

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Interval Training, also known as HIIT (High Intensity Interval Training) is a very popular method to help increase fat loss and Men’s Health Contributor Craig Ballantyne uses it as part of his Turbulence Training fat loss program. In this mini-interview with fat loss expert Craig Ballantyne he reveals what interval training is, who can do it, and how to do it properly for maximal fat loss.

Kyle Battis: This is Kyle Battis with Fat Loss Lunch Break.com and once again I am joined by Craig Ballantyne, fat loss and fitness expert and author of Turbulence Training. Craig is going to be talking about something that is very popular right now and that is interval training. What is interval training, how can you do it, and who can do it? Craig, fill us in and give us some answers on those who, what, when, and where’s about interval training for fat loss.

Craig Ballantyne: That’s a good point you make that it’s really becoming quite popular these days and I was using it way back in the late ‘90s when I was just getting involved in the industry and what I was doing was using it with athletes and you don’t have to be an athlete to do interval training.

A beginner can do interval training because all interval training means is that you’re going to do (blank part of tape) for interval and then you’re going to bring the exercise intensity down to lower than normal intensity, recovery intensity for a very short period as well. I like to use this example, a beginner who regularly walks on a treadmill at say 3.5 miles per hour, they would do their interval training at a short, hard interval of maybe 30 to 60 seconds at 3.8 miles per hour and then they’d drop all the way down to 3.0 miles per hour for a minute recovery.

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