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Metabolic Kick-Starter Mindset: How To Achieve Your Weight-Loss Goals The

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Metabolic Kick-StarterMindset: How To Achieve

Your Weight-Loss Goals

The

Introduction: ....................................................................................4

The Metabolic Kick-Starter Blueprint ..................................6

Your Fat-Burning Machinery .....................................................11

How To Win The Mind-Game Of Weight-Loss ..................14

Setting Expectations ...................................................................17

Intensity: Quality Over Quantity .............................................19

Longevity: Staying Lean For Life ............................................21

Contents:

3Metabolic Kick-Starter

DISCLAIMER

You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only.

The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician.

Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training.

See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Turbulence Training. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietitian. If your physician recommends that you don’t use Turbulence Training, please follow your doctor’s orders.

Copyright © 2003-2015 CB Athletic Consulting, Inc.

4Metabolic Kick-Starter

Introduction:

Congratulations

If you’re reading this, then I know that you’re 100% dedicated to getting the results you want.

You see, a lot of people buy a book, a video or a gadget to lose weight and then something weird happens.

They never use them.

That is just plain sad.

Follow Metabolic Kick-Starter and I guarantee you’ll get great results.

It’s that simple. Yet, some people won’t do it.

However, now that you’re reading this, you’ve taken initiative past just getting started.

Most people read the 5-Day Fast-Start guide and stop there. Which is great. That’s all you have to do.

But by reading this guide you’ve made it clear that you want every tool you can get your hands on for long-term lasting weight-loss results.

You’re not going to settle for anything other than exactly what you want.

You’ve decided lean, healthy and happy is your new day to day life.

You’re the reason I put this guide together.

But get ready, this one is going to be a little different from the rest of your guides.

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I get non-stop requests for interviews, and of course I can’t do them all, but I do enjoy the really good ones.

So, I decided to hire a professional journalist to interview me specifically for this guide.

This way, I can be right there answering your questions and guiding you through all the mental aspects that are necessary to achieve your goals.

As an added bonus, it keeps it conversational instead of this reading like a textbook. Hey, it’s my job to keep up with the science of fat-loss, not yours.

Inside you’ll find 6 different sections that will be the pillars of your transformation.

• The Metabolic Kick-Starter Blueprint

• Your Fat-Burning Machinery

• How To Win The Mind-Game of Weight-Loss

• Setting Expectations

• Intensity: Quality over Quantity

• Longevity

As a warning, some of what you’re about to read may get a little dense, but I promise it’s worth it.

Read through it at a pace comfortable to you and enjoy it!

Craig Ballantyne, CTT Certified Turbulence Trainer Author, Turbulence Training

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Interviewer: Good morning Craig, thank you for sitting down with me today. I know you’re busy so I’m going to get right to it. You’re a world-renowned health and fitness expert and you’ve been the go-to fat-loss guy for almost 2 decades now. One of the things you’re known for is your obsession with finding small levers that make big differences in weight-loss. As a result, you’ve managed to keep topping yourself with each new program. Now there’s buzz that you have a brand new program that could be a game-changer in the fitness world. Tell me, what makes this program different?

Craig: In my latest fat-burning home workout program, I’ve removed every obstacle to success so there are no excuses. They’re high-energy videos delivered to you, quality videos and we only bring bodyweight-only exercises in this program, no equipment needed so you can do this any time anywhere. Here’s the biggest difference of them all—each day of the week it builds upon the last. Week 1 is challenging for everybody with modifications and you build up to a peak on Week 5. Again, it’s always built in with modifications so that if you can’t do one exercise, you’re going to have other exercises to do and it gets harder every week so that you get more results over time. It’s always changing, always improving and you aren’t going to hit a plateau at any point in this program.

These exercise plans are really fast with the longest one only ten minutes long. How can you burn fat in such a short period of time?

Craig: Well, the research shows—and this is Canadian research from Queens University—that bodyweight exercises are seven times better than slow, boring cardio when done in this style and that’s for fitness and muscular endurance. If you improve your fitness and muscular endurance, you’re also going to improve your fat loss. Intensity is greater than duration.

The Metabolic Kick-Starter Blueprint

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It’s not about how long you exercise. It’s about how much work you get done in a short amount of time with our non-competing exercise system.

Which is so important.

It allows you to have more quality training because one muscle group will work while another muscle group will recover and that is why your quality is more important than your quantity. We put turbulence, a stimulus, on the muscles during our exercise so that we get the benefit of the EPOC after burn after the exercise session because we’re burning calories for hours and hours and hours after our exercise.

We also get muscle and hormonal adaptations. Now we weren’t meant to be marathon runners. Just look at those bodies and compare them to short-burst athletes and dancers that do shorter workouts. Those are the types of bodies that we want to build, not marathon runner bodies. That’s why these exercises and workouts give you amazing results in a short amount of time because you don’t need to spend hours and hours doing cardio.

What is the EPOC you just mentioned?

Craig: Excess Post-Exercise Oxygen Consumption. After intense exercises like these, your body goes into an oxygen deficit. To restore your oxygen balance, you’re body kicks your metabolism into overdrive.

How long after the workouts will you still be burning calories?

Craig: Well, this could last for 24 to 48 hours, depending on the intensity of the workout. It’s all about how much turbulence or how much stimulus you put on your body during training.

Ohhh, I think I’m starting to get it. Is that why exercise intensity matters?

Craig: Exercise intensity is a key component in the number of the calories you burn after your training and in the type of muscle adaptation and body adaptation you get from training.

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When someone does a long, slow cardio exercise, one of the adaptations is they often eat more and they’ll gain weight. Another one is you’ll lose muscle mass and that’s not something that you want if you want to change your body and have a beautiful body with curves in the right spots.

So, what you’ll want to do with your training is increase the exercise intensity, lower the exercise duration and focus on the stimulus to the body, which is called the turbulence.

That then stimulates your body to change, to build muscle or maintain your muscle and burn more calories and to burn belly fat during and after your rest period because you’re enjoying the after burn EPOC benefits.

Research results show that cardio fails and short burst workouts are better for building fitness and losing belly fat. So you have research from Canada showing four-minute bodyweight circuits help you improve your aerobic fitness and your muscular endurance just as well or better than long, slow cardio.

You have lots of cardio research from the United States showing that cardiovascular exercise is not the best way to lose weight. And that it is even an ineffective way to lose weight.

You have research from Japan on these four-minute workouts showing how intensity boosts results and you have research from Australia which compared cardio against intervals and found that only interval training helped you lose belly fat.

That leads me to my next question. These four to ten-minute interval exercises are organized in very specific patterns. Why is that?

Craig: The answer is we maximize your results by using non-competing exercises in training days. Again, one muscle group works while the other muscle groups rest or one movement works while another movement rests.

So, we do a lot of lower body then upper body exercises back to back so that lower body can rest while the upper body works.

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Another one is that we have that intensity and short duration so that you don’t have to train all day, you don’t take a lot of time to do this, and you can do that focused type of training on these specific days.

We also have non-competing back-to-back days.

We’ll do the booty workout one day and then the next day there won’t be a lot of lower body or specific glute exercises so we’ll have the day of rest in between.

There’ll be some movement and some movement is beneficial in helping overcome soreness and to improve recovery.

We do that: intense workouts, short duration, non-competing, alternating days and we focus on generating that turbulence stimulus during training, so that we get the after burn benefits.

Here’s a concern of mine. These interval exercises are really tough. How can I increase my energy to keep up with them?

Craig: The answer is they aren’t really that tough. They’re really fun, they’re really short and they’re burst workouts.

You do exercise hard but you get that recovery and so it’s over very quickly and you get maximum benefits from it.

Now what you need to do is also have proper nutrition and sleep and the great news is you’ll have more time to work on your diet plans and more time for you to get to bed on time because you won’t be going to the gym, you won’t be wasting time parking, you won’t be wasting time getting gas and Starbucks. You won’t be wasting time on cardio machines. You’ll get done so much faster.

So that’s really important.

A little bit of caffeine is okay. We don’t want you to have more than two or three cups of coffee a day but green tea is also very helpful. A little bit of caffeine, but not too much and not late in the day.

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Now here’s how we save you 90 minutes a days: no cardio and we don’t require you to have six meals a day like bodybuilders recommend. We’re going to save you at least 90 minutes by switching to this exercise program.

So again, you’ll have more time to sleep and recover and if you use Daily Energy, our shake, and our workouts you’re going to get maximum results.

I’ll let you in on a pro-secret too. After the initial hump of getting into these exercises, you’re going see your energy start to skyrocket. When your body flips that switch to a higher metabolism, you’ll end up with more energy and you’ll be more productive.

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Why does your energy skyrocket? Do these workouts trigger some metabolic process?

Craig: The answer is you get a massive breakdown in stored carbohydrates from the turbulence and after burn put on the body from these short-burst workouts.

So you get increased fat-burning and you get increased metabolism and you get a boost in all-day energy. Those are all the metabolic shifts that you get from our type of training.

Talking about energy, I know muscle burns a lot of it. How much difference does increasing and/or maintaining muscle mass make in the pursuit of fat loss?

Craig: Well, it’s very important. You get dramatic improvements when you have lean muscle tissue burning calories all the time. The more muscle you can put to work in your exercise session according to our methods, the more calories you’re going to burn.

And you’re never going to bulk up on this type of training because they’re simple bodyweight exercises with no equipment involved and no heavy weights. But you will sculpt your body.

You will lose a lot of stubborn fat from your belly, arms, from your thighs and your butt as well.

Your Fat-Burning Machinery

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That’s why it’s so important to have muscle mass so that when you get rid of your fat, you have curves in the right spots. Plus, you get functional strength. That’s so important as we age to get stronger so that we’re able to do daily activities easier and better.

I keep hearing a lot about the role hormones play in fat-loss. Do these exercise plans have an effect on hormones?

Craig: Well, you have a boost in growth hormone from intense exercise and you have an increase in fat-burning adrenaline which helps you control your appetite and gives you energy.

It improves insulin sensitivity meaning that your body better uses your blood sugar so that you overcome problems with high blood sugar.

So it’s really, really valuable to exercise in this way and what you avoid with not doing so much cardiovascular exercises is you avoid high levels of cortisol which lead to muscle loss and a decrease in your calorie burn.

I read that detoxing is a necessity if you want to be lean. These are tough workouts. Are there detox benefits from all the sweating and blood pumping?

Craig: Listen, healthy living is the best detox. Drink lots of water. Avoid sugar, alcohol and processed foods. Avoid trans fats. Avoid pollution.

There are a lot of things you want to avoid and a lot of people run outside and do long slow cardio beside trucks driving down the street. That’s really bad for you as well.

So healthy living is the best detox, building great habits and getting lots of sleep and recovery. It’s all going to be available when you do our type of training.

Obviously the stronger your cardiovascular system, the better your body is at transporting energy. So what are the cardiovascular benefits of these exercises?

Craig: You get amazing cardiovascular benefits.

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You improve your blood lipid levels, you improve your blood sugar levels and you also increase your cardiovascular fitness.

One study from Canada compared four minutes of bodyweight exercise training done in circuit-type style the way we do our training and they compared this against women who did 30 minutes of slow cardio and they did this for several weeks. They found that both groups increased their aerobic fitness by the same levels. Only the bodyweight training group increased their muscular endurance in exercises like push-ups, etc.

That’s why this type of training is superior to cardiovascular training for cardiovascular, fitness and endurance benefits.

14Metabolic Kick-Starter

Now that we know how Metabolic Kick-Starter works and how we burn fat, how important is it to just get started and get through the first week?

Craig: Obviously, it’s 100% important and totally mandatory to get through the first week in order to get the maximum results from the 25 days of exercise and essentially the seven-week program.

But it’s a new habit and you need to build a rewards system.

So get up, do your workout, you reward yourself with a Daily Energy shake or get up, do your workout and reward yourself with something over the course of the day but obviously not any junk food or anything like that. So you do need to build in rewards to help get you through, set those goals as well and get on a great streak.

I’m sure a lot of the readers will agree with me on this, stress seems to get in the way of everything. Reducing stress would be an immense help for weight-loss. So, will these exercises help with stress relief?

Craig: Oh my goodness, yes! You’ll get a boost of endorphins. That’s the one good thing about cardio but it also applies to doing short-burst exercise sessions.

You just need to get up and move and do less sitting and you’re going to be incredibly healthy, you’re going to be built to move and you’re going to work and recover.

You’re going to get so much stress relief from this, mostly from that boost in endorphins. Plus the increase in daily energy from our type of training is going to give you more time in your day so that you’re going to be less stressed.

Let’s talk about goals. It’s no secret that a clear, defined goal is a must if you want your desired outcome to happen. Since you’re giving us a roadmap to success, what is the best way for users to set goals with this program?

How To Win The Mind-Game Of Weight-Loss

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Craig: The best way is to set one big outcome goal that you want to achieve in a 35-day program, and then you want to set what I call process goals, which allow you to achieve your big outcome goal.

So it might be that one process goal is every single day, I want to wake up, go and get my video and do the exercise. That’s my process goal.

Also, I’m going to get up and have my Daily Energy shake and that’s going to help reduce my appetite, give me more energy and burn calories over the course of the day. That’s the second thing.

The third process goal might be getting to bed on time so that I can get up and do the workouts and have the daily energy. Those are best ways to set the goals with this program so that you hit your one big outcome goal of losing 25 pounds in 25 workouts.

Is there a best time of day to work out?

Craig: Well, performance-wise, you’re probably going to have your best workout in the afternoon but it’s going to be very difficult for a lot of people to stick with that afternoon training session because work, life, kids, everything’s going to get in the way and conspire against you.

But if you’re an afternoon session-type person and you know you can stick with it, you’re going to be most flexible and most warmed up at that time.

However, I really encourage you to exercise early in the morning because you will get the most consistency with it.

There’ll be fewer interruptions.

So wear a clean set of workout clothes to bed, get up, have a shake, maybe a green tea and then load up your video, watch the video, do your short workout and then you’re off on your day.

Now you can have your Daily Energy shake before or after; it doesn’t matter. You

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can get a little bit of caffeine before your workout if you need it but get the energy boost in the morning in my opinion.

That’s what I recommend.

Get a good warm-up in—we’ve built in a warm-up for you—and you’re going to have great results.

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Talking about great results, what are some extreme results you’ve seen?

Craig: Well, 25 pounds in three weeks just to get started. Also, we’ve had people lose 35 to 50 pounds.

Women have lost 34 pounds in our program, in the 12-week transformation program and we’ve had guys who’ve lost up to 50 pounds.

So it’s amazing what people can do.

The biggest changes come from going low intensity to high intensity and improving daily diet. So if you’re eating very poorly and not doing any exercise, it’s possible for you to have incredible, massive results in a short amount of time.

So we know we can get astounding results and we know that we have to actually get started to get them, but what about our off days?

Craig: Simply stay active and moving in recreational fun activities. We want you to save time during your five workouts with me and then enjoy that time and enjoy your new body on the weekend as you have all that extra time to use.

And what if you miss a day?

Craig: The answer is just simply get back on track tomorrow. That’s all it is—short workouts, great schedule. Just get back on track and forgive yourself. No regrets.

Setting Expectations

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This next question is a little sensitive, but a lot of the ladies I know wanted me to ask it. They’ll go on a diet and their husband or boyfriend will do it with them. What happens is they barely lose weight and their guy sheds a lot of pounds. Will women be able to get results like men with this program?

Craig: Listen, men can get even faster results due to their genetics and hormones. That’s just the way it is. Don’t shoot the messenger but that’s the truth. That’s the answer. Guys are going to get great results, especially because they have more muscle.

But it’s just faster. Women can still get the results they want. It helps to think of it like this; the extra weight you’re carrying right now took months or years to put on. So, it’s going to take a little time to take it off.

Just give it the 5 weeks. Stick with the program and I promise you’ll be thrilled.

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Earlier you talked a lot about intensity. I want to make sure I’m clear on a couple points. For customers wearing heart rate monitors, is there a target zone?

Craig: No, this does not apply. We do not do target heart rate zones. You’ll be hitting peaks and backing up and this is not something that you need to worry about.

Remember, this is a no equipment plan. That includes hear-rate monitors.

What about more advanced users or even better, if people get in great shape using the exercise blueprint, what if they don’t feel challenged enough? Can they do multiple exercises routines at one time?

Craig: That’s a joke, man. I did these workouts. I was humbled by these workouts so nobody is going to be better than these workouts.

These are built so that when somebody gives it their all and uses the most difficult exercises that we’ve outlined in the videos, they are going to be super challenged.

But, if you really want to take it to the next level, you can add in the additional Trouble-Spot Terminator Workouts that we offer. You can actually add up to three of those per week.

Those are so intense that we have to offer them separately. If you didn’t get those when you got your Metabolic Kick-Starter program, go HERE and you can get them there.

Back to not feeling challenged. I’m as fit as you can get and I got humbled in these workouts. Just watch the videos. Try them out and then we’ll see. It’s all about the intensity you bring.

Every time I go to a gym, I see a lot of people doing the same thing, but very different. How important is form?

Intensity: Quality Over Quantity

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Craig: Form is 100% important.

You must use good form. Period.

If you can’t use good form on an exercise, you must change the exercise and we cover all the modifications in the videos.

If someone has an impaired range of motion, again use the modifications we talked about in the video. Change out exercises.

Never do anything that hurts. Only do exercises that you can do with proper form.

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A lot of people starting this program are in pain. What do you suggest for them?

Craig: Well, first of all you need to focus on your nutrition and lose weight because weight loss will dramatically reduce the pain that you have in your joints.

You also need to be slow and steady and take longer rests. You shouldn’t do anything that causes you pain.

You will have some muscle soreness, but that’s different than having achy pain in your joints.

I’ll say it again…Never do anything that hurts. Do extra stretching and most importantly, see a doctor if you’re in pain right now because you’re injured.

You have to see a doctor. You shouldn’t be starting your program until the doctor says “yes, you can do this.”

About soreness, after trying one of these workouts, some of us are going to be very, very sore. What should we do?

Craig: Well, you shouldn’t be extremely sore. Of course you’ll be a little bit sore. That’s why we have that first week built in there. The soreness comes because there’s a new stimulus put on your muscles.

It’s that turbulence, that muscle adaptation that’s happening and they’re getting after burn benefits. But if you’re really sore, cut back on the amount of exercise you’re doing so you only do half the workout or you can take double the rest.

Still, nobody should be really, really sore from these workouts.

What about methods you’ve found for helping beginners push through sticking points?

Longevity: Staying Lean For Life

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Craig: Again, planning and preparation, professional accountability, social support, incentive and deadline, everything that we talked about there and enjoying the process.

Saving time and focusing on the internal and external benefits of this. Which is all the time you’re going to gain and how great you’ll feel and look.

I want to add something here. Sticking points aren’t just for beginners; they’re for all of us. All the things I just said beginners need to do are really things we all need to do all the time.

Even after you lose all the extra pounds you want to, the way you’ll keep it off is by following the same methods.

What about the people that are successful long term, what are the 3 most common traits you’ve seen in them?

Craig: Instead of three common traits, I’m going to give you the five pillars.

1. They have the best planning and preparation.

2. They have professional accountability to a trainer, nutritionist or to the doctor.

3. They have social support of friends.

4. They have an incentive to change and…

5. They have the big deadline.

If you’re looking for number 3, check in with me on my Facebook page at https://www.facebook.com/TurbulenceTrainingFanpage

Our community there is over a quarter million strong. You’ll be able to find people that have been where you are, and are where you are.