Bodybuilding Routines that Work
Short Workouts, Big Fat Loss 
If you think that doing a cardio workout is all that there is to losing weight and staying healthy; think again! You need a bodybuilding routine that works to reduce fat. Not that cardio is bad mind you, but in terms of losing fat and building muscle, there is more to the picture. Slow cardio can work for fat loss. However, those who get the most benefit from that type of workout are young men who are heavily muscled.
What do you see when you go to a typical gym? Overweight women on a treadmill. That is not an efficient fat burning workout for that group. Slow cardio, such as a treadmill will not produce a ripped and toned body for them. Adding extra time on the treadmill is not that efficient either. Soon you’ll hit a plateau but be sucked into believing that you are satisfying the weight loss gods.
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If you only have 2 – 3 hours per week to set aside for exercise and you want to change your body composition, you need to think weight lifting. You will get the most results in the least amount of time spent training. Seriously, cardio is the last place to turn to for fat loss.
Another component to fat loss is good nutrition. It is a crucial element to lose fat. Adding weight training in with a small amount of high-intensity exercise and your muscles will build themselves. High-intensity exercise, which is strength training and interval training will ramp up your metabolism more than slow, and marathon cardio training sessions.
Even with weight training, the law of diminishing returns is there. Doing 4 sets of reps is not as good as doing 2 sets of reps. As long as you get in 1 hard set, you are on the way to fat burning and bodysculpting.
High intensity training causes muscle/protein breakdown and glycogen
depletion (which can be called “cellular disruption”). This increased cellular metabolic activity results in “afterburn” – that is, the burning of more calories after high-intensity exercise than you would have burned after low-intensity exercise such as slow cardio.
You may burn more calories during a slow cardio workout (say 500 calories) compared to an equal length high-intensity Turbulence Training workout (say 350 calories), but you will burn a lot more calories after the high-intensity training session. There’s a longer lasting effect with the weight workout.
The net result is more calories burned in the 24 hour period with high-intensity training. Combine that with the muscle-sculpting benefits of strength training, and you’ll have a better body in less time.
If you are a woman concerned about “bulking up”; there’s a couple of simple changes that you can make to avoid that. First of all, muscle growth is the result of
training with enough volume at the right intensity, and eating a
high-volume of calories which should be low on a fat loss program. Next, we aren’t using split routines (i.e. where you train one body part per day), so generally we are using only one exercise per muscle group. That cuts down the volume by 2/3 in most cases (as split routines often use 3 exercises or more per muscle group).
This will eliminate the volume to avoid excess muscle growth, but kept the intensity high to reap all the benefits of Turbulence.
One other method to use in workouts to avoid “bulking up” females is bodyweight training. There are many tough bodyweight exercise that provide low-risk Turbulence. Women usually love the variety in bodyweight training.
Turbulence Training fat loss programs were designed for home gyms equipped with only a bench, an exercise ball, and dumbbells (and a pullup bar for those that are strong enough).
And don’t fret if you only have 20 minutes to do a workout. Now
that you know intensity and quality are more important than volume, you can be satisfied with working hard for a short period of time.
Make your workouts fun, enjoy your treats in moderation, and stay active with family
Why wait, click here and get your bodybuilding routines now!