I recently went over some intense fat burning information for buddy
Alwyn Cosgrove on his site, and I'm giving you this info below...

Alwyn: Craig, It's a mandatory swimwear weekend coming up. How can
someone who has neglected their training and nutrition improve
their physique in the next 4-8 weeks so they still look great
before the end of summer?

Answer:
Usually I don't recommend machines for fat loss, but in this case,
there is one that works really, really, really well.

The time machine.

So if you know Marty McFly and you can get your hands on one of
these, set the date for 3-4 months ago, and head back to when you
should have started getting your butt in gear.

What's the matter? Can't just walk into a store and buy plutonium?

Okay, then here's your other option.

First, get your head right.

a) Give yourself permission to succeed and lose the fat you are
struggling with.

b) Sit down and identify the obstacles preventing you from success.

c) List 2 solutions to overcome each obstacle.

d) Reverse goal set from July 25th. Knowing how much fat you want
to lose in the next 4 weeks, work back each week and set targets
you need to achieve. Then write up actions you need to take to
achieve each goal.

e) Check your head again. You're going to need a disciplined
4-weeks. But with every hardship that other people are undergoing
around the world, can't we at least commit to a 4-week advanced
program and stick to it?

That's not too much to ask. I know you have it in you.

So now that you have shifted your mindset to a success mindset, you
are ready to rock with training and nutrition details.

Let's move to the most important of the two, nutrition. It goes
without saying you need to cut the junk.

You can have one planned meal per week where you eat small amounts
of food that would otherwise not be allowed on a fat loss program.
For example, you can have a slice of pizza OR a burger. But not
multiple slices of pizza and a burger and hot dogs, etc. Stay
disciplined even during this reward meal.

For the rest of your meals, focus on the following...

a) cutting portion sizes so you reduce calories in (duh)

b) replace grain products with fruits and vegetables - this will
help cut calories - simply by volume, you just can't easily eat as
many calories from fruits and vegetables as you can from
whole-grains

c) Plan, shop, and prepare on the weekend and one night during the
week so that you are never without your planned meal. Remember,
we're only talking about 4 weeks here. Not the rest of your life.

So stick to some sacrifices and focus on the big day or week or
summer ahead.

Okay, on to training.

a) You'll do three days of total body strength training per week. I
like strength workouts to follow this formula:

- 5-minute bodyweight warmup circuit

- first superset of the most difficult exercises, performed for 3
sets of 6-8 reps (you could even use explosive exercises here)

- second superset of moderate difficulty exercises, performed for
3-4 sets of 8 reps (I look at this as the "bodybuilding" superset)

- third superset features high rep bodyweight or dumbell exercises
(a little twist I've stolen and deployed from Jason Ferruggia)

- once per week spend 10-15 minutes on abdominal training

- rotate the main superset to focus on different muscle groups each
workout, so that in workout 1 of the week, you might focus on upper
body pressing, while in workout 2, you'd switch to lower body, and
in workout 3, upper body pulling.

(I've built a program based on this formula for my June 2007 TT
workout available to my members. You can get a free bonus
membership when you start using Turbulence Training today...but the
June workout program will only be available till June 30th...and on
July 1st, I release a new advanced bodyweight workout on the
member's site!)

How does this strength program differ between men and women? Not
much, but if you want to gain more muscle, do more volume. If you
don't want to gain a lot of muscle, do less volume (i.e. only 1
hard set of 8 reps with weights).

Muscle grows in response to intensity and volume. Cut the volume,
and you won't grow as much.

b) Move directly into interval training

I like people to do the strength and interval training on the same
day. Intervals right after strength training.

This gives you fewer structured workouts per week. More recovery.
Fewer trips to the gym or to the basement, depending on where you
train.

I really don't think anyone can say for sure that doing intervals
immediately after training works better than doing intervals on
off-days - or vice-versa. I'd love to know the answer...and the
only way we'll find out sooner than later is by hearing the
feedback from you.

c) On off days, do low-intensity, moderate volume circuits of
bodyweight, dumbell, and kettlebell exercises at home, OR, choose a
relaxing activity you can do with your friends or family for 30-60
minutes.

I think there's something to be said for having more days off from
structured, high intensity training, but that doesn't mean sit on
your butt all day.

d) Never take a day completely off from exercise. So on your "rest"
day, at the very least, do a 30 minute walk. No one is going to
overtrain by doing this, but I can't think of a logical reason why
anyone would avoid all exercise for 24 hours. Get up and get moving.

Okay, that's it. That's your plan. The best body-sculpting approach
you're going to have for the next 4 weeks.

Work hard, stay focused, and have the best body for the greatest
summer you've ever had,

Get started today:

==> http://www.turbulencetraining.com/

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training