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As we all know, to lose weight, you must burn more calories than you consume. The number of calories you need can be determined by calculating your Basal Metabolic Rate (BMR), as shown on our Basal Metabolic Rate Calculator.

Research Turbulence Training.

The editors of Weight-Loss-Lose-Weight.com are always looking for ways to combine science, like the Basal metabolic rate (BMR), with ways to lose weight, and we believe we have found it with Craig Ballantyne’s revolutionary Turbulence Training System, where you can lose fat while gaining muscle with just three short (but intense) workouts each week.     Say good-bye to boring cardio: say hello to lean muscle and weight loss!

Here’s the scoop, directly from the source:

Dear Friend:

If you are interested in fat loss as quickly as possible in the comfort of your own home, using simple workout routines that can easily be done first thing in the morning or after your children go to bed, without endless hours of cardio exercise, fancy equipment or expensive supplements, then this will be the most important letter you ever read in your entire life.

Here’s why: My name is Craig Ballantyne. I’m a world-renowned Certified Strength and Conditioning Specialist (CSCS), and author of too many articles to count in magazines such as Men’s Health, Men’s Fitness, Oxygen, Maximum Fitness, and Muscle and Fitness Hers.

I’ve developed a revolutionary new fat loss system called Turbulence Training, which was designed specifically to help busy men and women such as students, executives and parents with young children to get the most results in the least amount of time.

Turbulence Training is Scientifically Proven, it is endorsed by elite trainers and top fitness magazines, and has been used by thousands of men and women for fat burning as well as strength training muscle and improving your health and energy levels at the same time.

Put science to work for you. Imagine losing weight without spending 7 hours a week in the gym!

For more information, click here to read more about Turbulence Training.

Like the carbohydrates we discussed last week, fats also have gotten a bad name, and it’s easy to see why. We all want to lose fat, so it makes sense that eating fat makes us fat, right?

Yes and no, because there are different types of fat. There are three dietary types of fat: saturated, monounsaturated, and polyunsaturated, and your body needs a balance of all three to promote weight loss. The key is balance, and the key is to consume approximately 1/3 of your fats from each source.

Saturated fats include all animal foods, like beef, pork, eggs, butter and milk. Monounsaturated fats come from avocados, nuts, and olive oil (which is why cooking with olive oil is good for you, and why you should have avocados in your diet). Polyunsaturated fats come from fish oils, flaxseed, nuts, and vegetable oils.

So the skinny on fat is this: keep your body in balance, and promote weight loss, by consuming the correct types of fat, in equal balance.

Followers of the Atkins Diet were taught that carbohydrates, or carbs for short, are bad. Carbs are converted by the body into sugar, sugar turns to fat, body fat is bad, therefore carbs are bad. As with most things in life, it’s not that simple.

Yes, some carbs are quickly digested, which gives you a boost of energy. We all know what that’s like: you eat a chocolate bar, and immediately get a sugar rush, and then you crash. However, energy is a good thing if you are exercising, so guess what? The key to carbs is timing.

If you eat carbs during or immediately after exercise, carbohydrates give your body quick energy, which aids in recovery after exercise. And that is the secret to carbs. Consume starchy carbs that are converted into energy, like breads, grains and pasta, during the two to three hours after exercise to aid in recovery. Carbs that are high in sugar, like fruit juices and sports drinks, should only be consumed during or immediately after exercise. Carbs that are high in fiber, like vegetables, beans, and some fruits, can be eaten any time, because the fiber content slows the absorption into your body, which keeps blood sugar stable.

Next week, a word about fats.

Protein, which is found in meats and some plant based foods, is necessary for weight loss because it makes you feel full, it burns calories while it’s digesting, and with proper exercise it helps build muscle mass.

Vegetables have fiber, antioxidants, vitamins, minerals and lots of other nutrients, and I don’t think there is any sane person on the planet who doesn’t believe that vegetables are an important part of every healthy diet.

The amazing thing is that by combing both proteins and vegetables at every meal, your body will be even healthier.

It’s important to have balanced pH levels in our bodies. pH (what the scientists call ‘potential of hydrogen”) is the balance between positively charged (acid-forming) ions and negatively charged (alkalinizing) ions.

Our bodies want to maintain a pH balance of around 7.4, so it deposits or withdraws alkalinizing minerals and other products from our body tissues as needed. This may result in decreased muscle mass

If you eat a lot of acidic foods (like proteins) without balancing them with more alkaline foods (like vegetables), you will slow down your metabolism.

By eating veggies with proteins, you boost your metabolism, neutralize acid, strengthen your bones, and encourage muscle growth.

We’ve talked about proteins and vegetables; in my next weight loss blog entry I will discuss carbohydrates.

We all assume that if we eat less we will lose weight, and if we eat more often we will gain weight, but in fact the exact opposite is true. Here’s why:

Every time we eat, we boost our metabolism. We chew and swallow, then our body digests, breaks down our food, and turns it into energy. Each time we eat, the thermic effect of eating burns calories.

Therefore, the more often you eat, the more calories you will burn, and the more weight you will lose.

In other words, assuming you consume 2,000 calories in a day, you will boost your metabolism and lose more weight eating 400 calories 5 times per day, than by skipping breakfast and having a 1,000 calories lunch and 1,000 calorie dinner.

By eating frequently you reduce hunger, balance the stress on your body, and will find it easier to reduce the overall calories you consume.

Tomorrow we will discuss what types of food you should consume in each of your frequent meals.

During exercise your body’s energy requirements increase, meaning you burn more calories.

Unfortunately most of us can only exercise for half an hour or one hour per day, but the good news is that our metabolism increases even after exercise.

Our bodies are self-repairing organisms. If we damage them, they repair themselves automatically. If you cut your finger, your body repairs it, automatically. If you get the flu, or break your leg, your body must use lots of energy to repair itself, and that burns a lot of calories.

The purpose of this weight loss blog entry is NOT to suggest that you go out and break your leg, but you can use this damage and repair principle to your advantage: it’s called exercise.

If you go to the gym and lift weights heavier than your body normally lifts, your muscles are damaged in the process. This is healthy damage, and your metabolism increases so that the muscle damage can be repaired.

Since it can take up to seven days for this muscle damage to be repaired, lifting weights increases your metabolism for many hours or days after you exercise.

Of course exercise is only one side of the calorie burning equations, so tomorrow we will discuss the importance of calories and diet.

Scientists define Metabolism as the biochemical modification of chemical compounds in living organisms, generally at the cellular level.For us non-sceientists, the word metabolism is derived from the Greek word Metabolismos meaning “change”.

In simpler terms, metabolism is the process that occurs in our bodies to transform various substances, such as the food we eat, into the energy we need to live.

From a weight loss perspective, metabolism is important, because if we eat food and it is not transformed into energy, it is stored as fat.

Think of it like a car: you put gas in your car; whatever gas you don’t burn, stays in your gas tank.

As reader’s of this blog know, I am not a doctor or a health professional, so you should not follow any of the advice in this blog until you consult with your doctor. I am just a normal person who wants to lose weight, so I’ve done a lot of research to determine the best weight loss strategies.

However, based on my research, our metabolism is the key to weight loss, so over the next few weeks I’m going to share my findings on how to boost your metabolism to lose wieight. Check back tomorrow for the first article in our series on metabolism and weight loss.

As readers of this site will know, your Basal Metabolic Rate is the amount of energy you expend while at rest (basically the amount of energy you expend while asleep). For weight loss to occur, you must consume more calories than take in, which is why knowing your Basal Metabolic Rate (BMR) is so helpful.

We are pleased to announce two features on this site to make understanding your BMR easier. First, we have a category on this blog for Basal Metabolic Rate, so you can see all blog entries on the topic.

Also, we have added a Basal Metabolic Rate Calculator. It’s an Excel spreadsheet, so simply type in your weight, height, gender and age and you can calculate your own BMR.

We will also be starting a series of articles on boosting your metabolism as an aid to weight loss, so check back over the next few days for more information. Enjoy!