The Best Training Frequency for Fat Loss

by Craig Ballantyne |   Date Released : 25 Oct 2011
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Craig Ballantyne

About the author: Craig Ballantyne

Craig Ballantyne is the creator of Turbulence Training and the Turbulence Training Fat Loss Certification for trainers. He’s also a regular contributor to Men’s Health magazine and on the Fitness Advisory Board for Oxygen magazine. Craig’s Turbulence Training program is one of the world’s most popular at-home three-day per week programs, however he is constantly adapting the workouts for clients who want to train 4, 5, and even 6 days per week.

You can learn more about Turbulence Training and the three yearly TT Transformation Contests at and his 1 Million Transformation Mission at

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Comments (2)

Peluso, Heatherose | 14 Oct 2014, 18:46 PM

I've rarely met people of beginner level who can do 1:1::work:rest intervals or if they do, their "high" work intervals start to drop off in intensity pretty quickly. More commonly I see people who are new to interval training being able to do a 1:3 and progress to a 1:2 with weeks of practice. That said, I've been going on the idea that the high intensity intervals were well above the anaerobic threshold and the low ones well below. If it's not as important to get up there into the upper reaches of anaerobic work, then sure, we can rest for less time. But then doesn't it just start to become moderate intensity steady state training with little hills and valleys?

Chadwick, Teri | 29 Oct 2011, 01:49 AM

Does it necessarily follow that a six-day program will mean greater likelihood of illness and injury? Perhaps I read this wrong, but it seemed that the likelihood of overuse injury was found in the study of women doing repeated consecutive days of RESISTANCE training each week and not a combination of resistance and interval training (I am assuming an alternating schedule and no consecutive days of either). Six days a week is alot of training for anyone, especially when high intensity interval training is included, but when training w/ moderate intervals on 3 non-consecutive days and resistance training on 3 non-consecutive days, I wonder if the outcome would be the same as for 5 consecutive days of resistance training. Not to mention that it is a given that one should rest muscle groups trained under resistance for at least a day between workouts. The study mentioned had the participants hitting the same resistance exercises for the same muscle groups on multiple consecutive days.

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