Archive for the ‘alwyn cosgrove’ Category

Hello everyone.  I wish all of you well in your quest to become better individuals by healthy mind, body and soul.

Sorry it has been so long since I have posted.  You see, I don’t just blog all the time to be blogging.  I want my blog posts to have some meaning.  So when I am inspired to blog for any specific reason, then and only then do I get the word out to the masses.

Now to the good stuff.  So many of you out there feel that you HAVE to do cardio training to lose fat.  In all actuality this is not always necessarily true.  Many of you are missing out on the anaerobic and metabolic effects of resistance training and high intensity training.  I feel that part of this may be due to the fact that we (meaning Americans) LOVE to see the “calories burned” at the end of our workout.  Hence the love of getting on the treadmill or hooking ourselves up to a heart rate monitor.  BUT you are only taking in the “aerobic” measures towards caloric expenditure.  You are missing on a few other more important variables when determining what exercise means give you the most bang for your buck when working into a fat loss exercise program.

I want to thank Alwyn Cosgrove for bringing this study to my attention.  Alwyn is a fat loss EXPERT and has been doing it for quite some time now.  He has kept EVERY workout he has had his members perform and is up to date on ALL the research on fat loss.  So lets just say when Alwyn speaks, we (Nikki and I) listen.

A study in 2005 titled: “Misconceptions about aerobic and anaerobic energy expenditure” by Scott, CB and was published in the Journal of the International Society of Sports Nutrition.  Here they performed a study which compared 3.5 minutes of aerobic exercise versus 3 x 15 second wind sprints.

When you look at the first set of data which only recorded the calories burned using the aerobic measure they came out to:

Aerobic exercise = 36 calories burned

Sprints = 4 calories burned

This is where most people stop the argument.  “SEE!”  “Steady state aerobic is better than sprinting or high intensity cause it burns more calories!”  Just a second my friend.

The next measurement they took was EPOC (Exercise Post Oxygen Consumpton).  Wikipedia defines EPOC as:

(EPOC, informally called afterburn) is a measurably increased rate of oxygen intake following strenuous activity intended to erase the body’s “oxygen debt.” In historical context the term “oxygen debt” was popularized to explain or perhaps attempt to quantify anaerobic energy expenditure, particularly as regards lactic acid/lactate metabolism; in fact, the term “oxygen debt” is still widely used to this day. Direct and indirect calorimeter experiments have, however, definitively disproven any association of lactate metabolism as causal to an elevated oxygen uptake.[1]

In recovery, oxygen (EPOC) is used in the processes that restore the body to a resting state and adapt it to the exercise just performed. These include: hormone balancing, replenishment of fuel stores, cellular repair, innervation and anabolism.

EPOC is accompanied by an elevated consumption of fuel. In response to exercise, fat stores are broken down and free fatty acids (FFA) are released into the blood. In recovery, the direct oxidation of free fatty acids as fuel and the energy consuming re-conversion of FFA’s back into fat stores both take place.[2][3][4]
When they now measured the total calories burned including EPOC and Aerobic it came to the following total:

Steady State Aerobic exercise = 36 calories burned

Sprints (mostly anaerobic) = 39 calories burned

That is a pretty big jump by the 15 second sprints in just the EPOC alone and by checking out the above definition, its pretty nice to see that the fat stores are broken down during EPOC.

Lastly they decided to check calories burned using an Anaerobic Measure.  When all was said and done with aerobic, EPOC, and anaerobic measures were calculated.  Here is the final score:

Steady State Aerobic exercise = 39 calories burned

Sprints (mostly anaerobic) = 65 calories burned

Now do you see why we push so much for high intensity cardio and anaerobic works like kettlebell swings and strength training?  Its the WHOLE affect that creates the type of response that you want when trying to lose fat.

I would love to see a study that promotes strength training,  circuit training, kettlebell swings and other types of anaerobic exercise to put up against the treadmill, stair stepper and elliptical steady state exercise.

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This is a workout developed by Alwyn Cosgrove. This man has been through it all and has trained all types of individuals. He also writes articles for Mens Health as well as other top magazines in the Health and Fitness Industry. When he talks, I listen. When he writes, I definitely read.

The link above is a downloadable workout so please check it out. I have would like to say that my bicep size and tone has increased significantly since January, but I have not done one isolated biceps exercise at all.

If you get a chance, get the May 2009 issue of Mens Health and read the article titled, “Build Muscles from All Angles”

If you have even more time, check out http://www.liftstrong.com/. Alwyn developed a CD-ROM that contains PDF articles from a large cast of fitness and rehab professionals. It is only 24.99 and ALL proceeds go to the Leukemia and Lymphoma Society. I got my copy this week and it is like paying 30 dollars for a 3 day seminar on Rehab, Strength and Conditioning and Nutrition.

Hope all is going well and take care!

This is a workout developed by Alwyn Cosgrove. This man has been through it all and has trained all types of individuals. He also writes articles for Mens Health as well as other top magazines in the Health and Fitness Industry. When he talks, I listen. When he writes, I definitely read.

The link above is a downloadable workout so please check it out. I have would like to say that my bicep size and tone has increased significantly since January, but I have not done one isolated biceps exercise at all.

If you get a chance, get the May 2009 issue of Mens Health and read the article titled, “Build Muscles from All Angles”

If you have even more time, check out http://www.liftstrong.com/. Alwyn developed a CD-ROM that contains PDF articles from a large cast of fitness and rehab professionals. It is only 24.99 and ALL proceeds go to the Leukemia and Lymphoma Society. I got my copy this week and it is like paying 30 dollars for a 3 day seminar on Rehab, Strength and Conditioning and Nutrition.

Hope all is going well and take care!

Nice piece written by one of the best in the business (Alwyn Cosgrove) about getting stuck during your fat loss progression. Makes good sense. Click the title above to see his article.

Alwyn always backs up what he says with some good science.  Here is a terrific article that helps people to understand the benefits of a workout partner or personal trainer/group exercise instructor.

I know that I have benefited greatly from Nikki and I working out together as well as working in a group setting in our KB Bootcamp Class.

Alwyn always backs up what he says with some good science.  Here is a terrific article that helps people to understand the benefits of a workout partner or personal trainer/group exercise instructor.

I know that I have benefited greatly from Nikki and I working out together as well as working in a group setting in our KB Bootcamp Class.

Alwyn is very successful and getting the most out of your workouts and burning the most amount of calories to help you with your New Years Resolution to lose body fat. You can order the DVD through perform better. Click on the banner to the Left to get to the perform better site, then under “shop by departments” click on “books and videos” by author. Alwyn Cosgrove will be your first choice.

It covers several different types of metabolic training. To learn more about metabolic training. Check out his article; The Hierarchy of Fat Loss.

Terrific Blog about the positive effects of high intensity training! If you have a sound cardiovascular foundation and are not sufferring from any current imbalances or injuries you should be interval training!

Click the title above and read it. This guy is a research stud!

found on http://www.coreperformance.com/

5 Keys to Fat LossBy Alwyn Cosgrove August 12, 2008

Master these fundamentals for losing weight and seeing results fast.

You may think you’ve tried everything for losing weight, but what about sticking to basic, proven methods? Forget magic diet pills and exercise fads. These are your new guiding principles for burning fat.

1. Create a caloric deficit. No two ways about it—you must burn more energy than you consume.

2. Attack fat from both sides.The most effective way to create that deficit is to use a combination of diet and exercise.

3. Hoist iron.The biggest determinant of calorie burning is your metabolism. And the biggest factor in that is your lean muscle mass. Build more lean muscle, increase your metabolism. So weight training has to be a part of any effective fat loss program.

4. Eat clean, eat often.Your diet should consist mainly of lean proteins, fruits and vegetables. Keep starches and refined carbs to a minimum. Drink plenty of fluids (primarily water), and try to eat at least 4-5 small meals per day. This will help your body maintain blood sugar levels and keep burning fat.

5. Stoke your metabolism.Interval training and metabolic resistance training will provide the most efficient use of your training time. Steady state aerobic training (going at a slow, steady pace) just doesn’t burn enough calories, and splitting up your workouts by body parts will be less effective than total body training for fat loss.