Information reported in the journal PLoS Medicine lists lack of proper Omega-3 fat in the diet as one of the ten leading preventablecauses of death. The journal estimates that nearly 100,000 die each year due to Omega-3 fat deficiency while many more suffer debilitating heart attacks, strokes and cognitive damage as a result. Another study published in the Nutrition Journal provides evidence that men with the highest levels of the Omega-3 fat, DHA ran a 34% lower risk of developing heart disease. Older adults with the highest total Omega-3 concentrations ran a 70% lower risk of a fatal heart attack.
300 Movie Workout For Men & Women
February 11, 2010 By Leave a Comment
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss
The 300 movie workout is the talk of the fitness world. It’s helped actors chisel Greek Statue bodies while causing weight loss and calorie burning for the rest of us.
The 300 workout is legendary, having been featured in Men’s Health and on ESPN. Everyone’s looking for the 300 workout on the ‘Net. So I made mini-version of the workout for the average guy and gal, see those below.
But first, here’s how the original 300 Workout goes…but don’t try this at home…
a) Pullups – 25 reps
b) Deadlifts with 135lbs – 50 reps
c) Pushups – 50 reps
d) 24-inch Box jumps – 50 reps
e) Floor wipers – 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell – 50 reps
g) Pullups – 25 reps
And remember, there is NO scheduled rest between exercises.
Although eventually, you’ll slow down.
I tried this workout last week and managed to get ‘er done in only 19 minutes and 7 seconds. But what about a 300 workout for you?
Fortunately, this workout can easily be changed. Appropriate
exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 – still making for a total body challenge.
For example, you might do this 200-repetition workout – this is
great for a man with moderate fitness:
5 Chinups
20 prisoner squats
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight inverted rows
Optionally, you could do 100 reps of rope jumping to finish off 300 total reps.
An intermediate woman could do a 150 rep workout:
Why Cardio Doesn’t Work for Fat Loss
January 31, 2010 By Leave a Comment
By: Craig Ballantyne, CSCS, MS
www.turbulencetraining.com
Cardio exercise is such a strange thing. In theory, it should work
so perfectly well for all men and women, but as anyone who has
tried it knows, the practicality of it just doesn’t add up.
After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.
British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren’t previously exercising.
(Reference: International Journal of Obesity 32: 177-184, 2008).
Subjects exercised 5 times per week for 12 weeks. That’s a lot of
exercise, but it helped the subjects lose an average of 8.2 pounds, which is great – I was positively surprised by the results.
So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!
Back to the study, the variance in fat loss between individuals was huge. Check this out…
The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.
The scientists think they know where things went sour. They
classified the subjects into 2 groups, called the “Compensators”
and the “Non-compensators”.
