The Best Time of Day to Workout By: Craig Ballantyne, CSCS, MS Turbulence Training
In general, there is no best time to do a fat loss workout. Training in the afternoon should get you the same results as training in the morning, all other things being equal (i.e. nutrition, workout intensity, etc.). Here are some important considerations for determining your workout time: a) Are you able to train with at a proper intensity or are you tired? b) Will you be able to eat properly before and after your workout time? c) Will you stick to your workout program? d) Will exercising in the morning be hard on your back? Why do I bring up point “d”? Dr. Stuart McGill, an expert in low-back disorders, recommends waiting at least an hour after waking up before engaging in any exercise that includes trunk flexion (i.e. traditional ab exercises such as crunches). Overnight, the discs between your vertebrae fill with fluid and are more susceptible to injury in the morning. That’s the reason behind this recommendation. So don't roll out of bed and start doing sit-ups (not that most people should be doing those anyway – and as you’ll notice in my reports, I don’t include sit-ups in the programs). If you choose to exercise in the morning, you’ll be fine if you pay attention to your form and exercise selection (just as you should no matter when you exercise). If you have soreness in the lower back, it is also a good idea to avoid bending over early in the morning (use another posture that is more back friendly when putting on your shoes, socks, picking up dumbbells off the floor, etc.). Always use proper lifting posture when training - no matter what time of day. Basically, the bottom line is that you can still have a great workout in the morning as long as you are extra careful of your back and lifting technique. Get in shape fast with Turbulence Training any time of the day.
By using only dumbell and bodyweight exercises, you can burn fat and get lean at home. You don't need fancy machines or pricey equipment to lose stomach fat. If you have dumbells, you can do even more fat burning bodyweight exercises, and increase the challenge of your bodyweight exercises. If you don't want to go to a workout center anymore, then don't worry, you can burn fat at home. Plus, by exercising at home, you'll get your workouts done in the same amount of time as it would take to drive to the gym and back. Talk about a time saver! Here are 27 exercises you can do at home to lose fat and build muscle, helping you burn belly fat and get 6-pack abs. By putting these exercises together into supersets, you can get a total body resistance training workout done in only 20 minutes. Follow that up with 15-20 minutes of interval training, and you'll have the best belly fat burning workout you can do in only 45 minutes. Boring aerobic exercise is not necessary for fat loss. Let's take a look at these fat burning, minimal equipment exercises you can do in a small space in your own home. Here are the lower body exercises you can do to boost your metabolism and build a better butt and legs. 1. Squats 2. Stability Ball Leg Curls (don't worry, these stability balls are super cheap, and you can get them for only $20 at almost any department store) 3. Lying hip extensions 4. Lying single leg hip extensions 5. Split Squats (aka. the stationary lunge) 6. Split Squats with your back foot elevated 6 inches 7. Reverse Lunges 8. Forward Lunges 9. Stepups 10. 1-Leg Squats
Many of those calorie-burning exercises can be done with dumbells as well, if you need to increase the challenge. If you want to build muscle, you'll need to use dumbells as well. There are many more lower body exercises you can do without machines. And its the same story with upper body exercises as well. To work your arms and your chest, you can do all sorts of pushups. 1. Regular pushups 2. Close-grip pushups 3. Pushups with your feet elevated 4. Pushups with one hand elevated 5. My favorite, most difficult pushup, "Spiderman Pushups" 6. And beginners can start with either Incline Pushups or Kneeling Pushups. If you have a bench and a set of dumbells, you can do... 1. Dumbell chest presses 2. Dumbell incline presses 3. Dumbell shoulder presses And there are many variations of those you can do as well. Training your back is trickier when exercising at home. If you have an adjustable pullup bar, you can do: 1. Inverted Bodyweight Rows (aka. Reverse Pushups) 2. Chinups 3. Pullups (these are overhand grip and harder than chinups) Of course, I'm leaving out many variations of these fantastic exercises. If you don't have a bar, you need to use dumbells, and can do:
1. Dumbell Rows (there are probably a dozen different ways to do dumbell rows) 2. Dumbell Rear-Deltoid Raises Finally, we'll finish with ab training exercises you can do at home. Let's ignore situps and crunches, since they aren't the best use of your time, and can damage the low back. I avoid crunching type ab exercises in my programs and use static endurance exercises, like: 1. Planks (and side planks) 2. Mountain Climbers 3. Stability Ball Jackknives 4. Stability Ball Rollouts 5. The Ab Wheel (yes, this infomercial gadget is actually useful!) So that's at least 29 fat burning bodyweight exercises you can do at home. But in fact, simple variations in technique, or adding dumbells, or changing hand position can actually give you 101 exercises you can with this list to help you burn belly fat and sculpt your body.
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 Menâ€™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
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When I write montly workouts for clients, each 4-week program costs $100. But in the Turbulence Training E-book, you get access to four Advanced Fat Loss Workouts, and three introductory workouts that progress you from Beginner to Advanced. That 26 week package would easily be worth more than $397 if you were a private client of mine. Plus, if you trained with me one-on-one, you would have to schedule your appointment 3months in advance (my training schedule is booked solid~) at $150 per session. 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. But instead, you get this in-depth audio interrogation for FREE as part of the Turbulence Training package. •
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