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 Secret #3 – Use the stationary cycle for interval training. I choose the stationary bike for intervals whenever possible because cycling against a resistance can help maintain muscle mass. Cycling against a resistance also allows you to perform a large amount of mechanical work, and that is a key determinant of the Turbulence in my training. But please note: I don’t use low-intensity, fast pedaling ‘spinning’ intervals as I’m convinced that the hard, resistance based intervals are more effective for fat loss. My clients only cycle against a strong resistance in their intervals. Pasted from <> Secret #1 – Focus on burning carbohydrate, not fat, during your fat-loss workouts. Sounds backwards, right? But not when you look at how I structure my workouts. Remember that Turbulence Training focuses on resistance training and interval training. Both of these use carbohydrate as the main source of energy. So it’s obvious the workout is designed to burn carbohydrates during the training session. I have no interest in you trying to train in your “target heart rate zone” for fat burning (aka – the fat burning zone). The whole idea of a fat-burning zone is an over-simplified idea of how the body works during exercise. Leave the inefficient fat burning zone to the mis-educated trainers in the commercial gyms (that not surprisingly, also want to sell you a heart rate monitor so you can stay in your “fat burning heart rate zone”). If you want to get the most results in the least amount of time, focus on burning carbohydrates, not fat. Why do my fat loss workouts focus on burning carbohydrate rather than fat? In order to burn more calories after the workout, that’s why. When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights. Alwyn Cosgrove calls this ‘afterburn’, and I call it ‘Turbulence’. By any name it gives you the same results – maximum improvements in your body composition (helping you lose fat while gaining muscle). Pasted from <> The optimal steady state pace for fat-as-fuel exercise ap pears to be 66 percent VO, max for trained individuals, and 50-60 percent for the untrained (hustling but not broathloss.)


a moderate level of

fat intake (20—30% of daily caloric

intake) is recommended for strength

athletes (1625),


 with the majority of dietary fat obtained through


mono—unsaturated (10_15% of daily caloric intake)


 and polyunsaturated (10—15%

of daily caloric intake)


flits, with small

amounts of saturated fut (<10%) (25).




Take EFA blend 1 g x 3 a day





•Steel-cut oats -

which take about 15 minutes to cook, contain more fiber than rolled oats or instant varieties, but any type of oatmeal is a healthy choice. Just avoid the flavored kinds, which can be packed with sugar. Instead, sweeten your bowl with milk and a bit of honey, and top with fruit and nuts.



maltodextrin - a long chain of glucose molecules created from corn

glucose - sugar found naturally in foods and in your body where it is known as blood sugar



pure glucose


doesn’t spike insulin. Slow to digest

Splenda is sucralose


glucose triggers the pancreas to release insulin which is solely responsible for keeping blood-sugar levels under control.



if your muscles don’t need fuel and stores are full, glucose goes to liver where its stored as glycogen or send elsewhere to be stored as fat.


insulin release inhibits fat burning because your body will preferentially burn carbs. It wont tap stores because it can burn what is readily available.



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