6 Tips to lose weight at night

1. Dinner with little salt:

If you want to wake up feeling less bloated, definitely avoid foods high in sodium, advises Keri Gans, author of The Small Change Diet. What happens is that the salt remains in your system overnight, so you'll wake up more swollen than usual. The best option is to cook a healthy dinner with steamed vegetables and lean protein, none of this is loaded with salt.

2. Exercise at night:

You know that sweat can help you lose weight, but perhaps think that exercising in the next to go to bed hours, you can do you can not sleep. However, this is not true; a survey conducted in 2013 by the National Sleep Foudation found that the most active people have 56 to 67 percent more likely to sleep better, no matter what time it is exercised.

3. Prepare your lunch the next day the night before:

An average meal in any restaurant contains more than twice the calories you should consume in one sitting, according to a study in 2013. But in the rush of the morning, who has time to prepare your food? Stay away from all those extra calories by preparing your food the night before. (You can try a delicious tuna salad or chicken).

4. Drink plenty of water:

Liquid cleanse your system, which will help get rid of any water you're holding. But as you will not want to wake up at midnight to run to the bathroom, stop taking one hour before bedtime.

5. Make sure your room is completely dark:

Melatonin can help your body to produce more fat-burning hormones, according to a study published last year in the Journal of Pineal Research. As your body naturally produces melatonin, be sure not to interrupt its production with artificial lights.

6. Lower the temperature of your bedroom:

The idea of ​​burning calories while you sleep may seem too good to be true, but a study by the National Institute of Health Clinical Center found that people who sleep in a room at a lower temperature, burn up to seven times more calories than those who sleep in temperatures higher.

My Diet Secret

By: Craig Ballantyne, CTT
Certified Turbulence Trainer
www.TurbulenceTraining.com

I'm not a "low-carb guy" by any means, but I have found something that works wonders for fat loss. And it does involve cutting back on whole-grains.

Back in December, I substituted more fruits and vegetables for any whole-grains in my diet, and I was as lean as I've been in years with this approach. So if you're trying to lose fat and look better than ever this summer, try this approach.

Here are some easy changes to make.

a) Instead of having toast for breakfast, have an apple.

b) Usually have a side of rice at lunch? Have 1 cup of broccoli.

c) Typically have a bowl of cereal at night? Have an orange and an ounce of pecans (or walnuts or almonds), instead.

Think I'm out to lunch?

Check this study ...

(For science nerds like me, here's the reference: Amer. J. Clin.
Nutr. 85: 1465-1477, 2007.)

Woman on a low-fat diet that ate more fruits and vegetables lost
more fat than another group of woman on only the low-fat diet.

After 1-year, the low-fat, fruits and vegetables group (LF-FV) lost more weight than another group of woman on the low-fat (LF) diet only.

Why?

The LF-FV group reported being less hungry, thanks to being able to eat more food than the LF group.

So you'll eat fewer calories if you are filling up on fruits and
vegetables, while keeping un-necessary fat out of the diet.

And isn't the summer a great time to implement this program? With watermelon, berries, apples, and cherries all in great abundance, you can satisfy your sweet tooth naturally, while burning fat with the Turbulence Training fat loss workouts at home.

Sincerely,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training

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 Men’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

www.TurbulenceTraining.com

VIdeo: How to fat loss in one week

Safe Weight Loss

Safe Weight Loss 
By: Craig Ballantyne, CTT
Certified Turbulence Trainer
www.TurbulenceTraining.com

What is necessary for safe weight loss?

A calorie deficit must be created through exercise and a small calorie reduction. This means more energy goes out than comes in. If it were only so simple!

Problem #1

Appetite seems to increase with activity level (therefore cancels out energy expended), this may not always happen.

Problem #2

The body will attempt to conserve weight during times of increased activity and reduced calorie intake (body becomes more efficient with energy).

Problem #3

Scales do not tell how much of the body weight is muscle, fat, OR water.

Problem #4

We all know someone who eats a lot (and eats a lot of "forbidden foods") BUT does not seem to gain a pound, while others eat very little and still have difficulty in altering their body composition.

Tip #1

You must use weight training to build muscle mass and increase metabolism and you must exercise consistently. The energy expenditure will help develop a negative caloric balance.

Tip #2

Base your success on how you feel, how your clothes fit, and how well you perform in your sport/activity, NOT on how the scale reads.

Tip #3

Do not starve yourself. The body may shut down its metabolism and it becomes extremely efficient in saving/storing energy. Eat nutritious meals spaced evenly throughout the day to maintain the metabolism and provide energy for exercise. Reduce any unnecessary food intake.

Tip #4

Remember you are trying to eat fewer calories then are needed to maintain weight. Aim to reduce the calories by a maximum of 20% (i.e. 200-400 per day), BUT/ never go lower than 1500 total daily calories. Reducing the amount of fat in your diet greatly helps in reaching a calorie deficit (because each gram of fat has 9 calories).

Tip #5

Do NOT eat "fat-free" foods in excess. Remember the aim is a calorie deficit! There are no magic OR forbidden foods. Some are better than others BUT very few items need to be fully excluded from a diet. Allow yourself at least the occasional treat.

Tip #6

Choose water as your low-calorie fluid source, unless you need the nutrients that are provided by a glass of milk OR juice.

Be honest #1

Do you really need to lose weight? Losing weight often involves certain sacrifices, so determine if it is really necessary for health or performance and then make full commitment to the goal.

Be honest #2

Can you decrease your food intake without your health suffering? Try to reduce calories with your health in mind by reducing the foods with least nutritional value (i.e. processed foods, sugary drinks, excess sauces, and sugar).

Be honest #3

Are you truly hungry when you eat? Are you just thirsty, bored, stressed?

Be honest #4

Are you active for only 30minutes (your exercise session) and then stuck in a chair for the rest of the day? Consider this before you justify an increase in caloric intake.

Sincerely,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training

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 Men’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, visitwww.TurbulenceTraining.com

Cardio Can Kill

Cardio Can Kill 
By: Craig Ballantyne, CTT
Certified Turbulence Trainer
www.TurbulenceTraining.com

I'm not a big fan of long cardio, especially extreme bouts of cardio - i.e. running marathons.

Just this past weekend a 41-year old man died running one of the Toronto marathons. Last year, same thing. These are not the first, nor will they be the last men to die running a marathon.

And for what?

To run an irrelevant distance for no reason at all. I don't see any logical reason for most people to run a marathon. Particularly when you are a 40-year old father of a young family. You can be fit and healthy with far less exercise time, as long as you train with far better exercise choices.

Sure, you can say you are pushing the boundaries of your human performance...but I doubt that is any consolation for the family of thes two men.

No matter how "type A" someone is, or how driven they are to perform in a marathon, simply being able to run a marathon proves nothing. And it can have disastrous consequences. Not too mention the many smaller negative consequences of:

a) A waste of hours of your life spent away from your loved ones while you pound the pavement

b) Sore knees, chronic back pain, and blistered feet

c) Money and time wasted in the physiotherapist's office

d) An improperly trained body (i.e. weak back of the body, no upper body strength, overuse injuries)

e) A level of fitness that has limited carryover to real world needs (carrying groceries & other objects, outsprinting an attacker, manual labor, etc.)

So please, if you insist on running marathons, do yourself and your family a favor and:

1) Get a full physical from your doctor. This goes without saying for anyone on an exercise program over the age of 30, but running marathons is another reason not to neglect your physical exams.

2) Pay close attention to your body during the race. Wear a heart rate monitor, and exercise conservatively, drink the right amount of fluids (but not too much as that can be the cause of death in long runs), and just plain be careful. A marathon is hardly a reason to risk your life.

Now, here's more bad news.

Cardio has been killing fat loss programs for decades.

Why?

Because almost all of the exercise science studies performed in the 70's through the early 90's were done on distance running.

From there we got the messages that:

i) To lose fat, you had to do long, slow endurance training. Clearly, we know this is false. Nutrition is the most important aspect of fat loss.

ii) That we should eat a high-carbohydrate diet. This message, while generally true for endurance athletes, was broadly applied to fat loss. So we were subjected to that hideous low-fat, high-carb phase in the 90's where we were urged to eat Snackwell low-fat cookies with no regard to the sugar and calorie content.

iii) Beginners should get out on high-volume, walk-run programs. Now while it is important to get people out and exercising, high-volume activities for underprepared beginner muscles are going to cause injury fast. And that's what happened to most people that tried to take up running.

iv) Too many cardio enthusiasts had the wrong mentality of, "If I go for a 5 mile run, I can have some juice and cookies as a reward". Needless to say, that didn't help anyone lose fat.

The end result?

This high-cardio, high-carb approach to fitness and fat loss left many men and women with thunder thighs, saddle bags, and chronic running injuries.

Fast-forward to this decade, and the mainstream media is finally starting to see the benefits of strength training and interval training for both fat loss and the cardiovascular system.

Not too mention people are finally getting their nutrition right. And it's so simple:

- lots of fruits and vegetables (rarely does anyone get enough)
- lean protein
- healthy fats
- fiber-rich low-glycemic carbohydrates

Dr. Chris Mohr gives dozens of options for each in the TT Fat Loss Nutrition Guidelines.

So eat right, train right, and be safe.

Sincerely,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training

P.S. Okay, so you don't want to give up running?

At least train your body correctly with Turbulence Training. It trains the muscles that running neglects, and promises to put more power into your hill running.

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 Men’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, visitwww.TurbulenceTraining.com