What is the best fat burner workout
Inside Issue #55:
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Fat Loss Wars: CB vs. Cosgrove
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Monday Resolutions
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TT Bodyweight Exercise of the Week
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1 - Fat Loss Wars Part 1: CB vs. Cosgrove
Alwyn Cosgrove is a superstar in the world of physique transformation for men and women. He's trained champions in multiple sports and winners of multiple 12-week body transformation contests. Alwyn owns and operates a training facility in
Now Alwyn and I have a lot of things in common. We are both no-B.S. coaches, we both have written for Men's Fitness and Men's Health, and we both have a Scottish last name (however, he is a much smarter and wiser than I am).
But that does not mean we agree on everything when it comes to fat loss. So I have asked Alwyn to do a little explaining about his workout ideas.
CB: Alwyn, I think that for men and women with a lot of body fat to lose, that doing some long duration cardio will help them get started on their fat loss goals. But you are totally against aerobic work in this case, right?
AC:
(I just want to clarify that we are talking about otherwise healthy individuals - because steady state aerobic work definitely has its place in certain populations).
I'm not totally against it - but I still prefer interval work. I mentioned in an earlier interview with you that there was a study (Jones et al - can't remember the date) that showed that the intensity required by a sedentary person who is trying to improve their cardio respiratory fitness level, might create an excessive muscular overload.
Jones et al, noted that in the initial 6 weeks of training there was a 50-90% injury rate. This occurred in training programs specifically designed to minimize risk of injury. The bottom line is that the musculoskeletal system is very easily OVERTRAINED when it is de-conditioned. So anything I can do to keep volume in cardio training low (ie less reps right?) I'll do it.
So even with beginners I will do some form of interval training. But that just means maybe walking a little faster for a minute, then backing off for two. It doesn't necessarily mean sprinting or anything like that.
Q: Alwyn, you like to use what are called hybrid exercises. But I prefer not to use hybrid exercises. I think you are better off super-setting the two exercises rather than combining them into one.
My belief is, you try and do two things at once, you end up doing them half-assed. Let's say we do a curl and shoulder press. I just don't think the intensity of the shoulder press is high enough because the curl limits the weight you can use. Therefore, I think they would be better done in a superset instead.
AC:
A) Well that example is weak and wouldn't work (J ). A curl shouldn't be a part of a hybrid because it is such a low level strength exercise. It limits everything. But you could just do two reps of a shoulder press in that example if you wanted to.
A better example would be a front squat push press hybrid. The metabolic cost of that type of exercise is huge.
B) A hybrid is just one tool in my box. I also use supersets. I also superset hybrids J
It's back to the Bruce Lee philosophy of never ignoring anything that works.
The biggest problem or complaint I get from clients who use commercial facilities is that it's really hard for them to tie up two pieces of gym equipment at peak hours. You can use hybrids or combinations instead and use only a bar or one pair of dumbbells.
(Let me define the difference between combination lifts and hybrids)
Combination lifts (performing one rep of an exercise and then another with a brief pause), hybrids, (the same as combination lifts but without any rest between reps - no discernible pause) and complexes (performing all the reps for one exercise and then performing the next exercise - e.g. 6 reps front squat, 6 reps push press) allow us to technically perform supersets with ONE piece of equipment.
But the key is to be sensible. You can't do a hybrid of Deadlifts and curls for example - the difference in loading is too great.
As for 'two things at once' meaning you do them 'half-assed'. Olympic lifters doing a clean and jerk might take offence to that J
But to summarize: Here are the four main reasons to consider combos or hybrids.
- **Time / Space / Equipment**
n Small facility + large group
n Lack of equipment - got DB's and/or barbells??
n Only have your clients / athletes for limited time periods or sessions per week
- **Increase training volume**
n Add volume to your Olympic variations
n A 5-movement complex x 6 reps has a total volume of 30 repetitions per set!. At only 100 lbs., this comes out to 3000 lbs. of total work per SET!
- **Change-up: Break-up monotony**(this is more for athletes)
n Long in-season cycles
n Off-season loss of focus
n Break-up a long microcycle phase (i.e. hypertrophy, high volume)
n Unloading phase
- **Metabolic / conditioning effect**
n Increase work demand, use more muscle groups
n Increase caloric expenditure in fat loss programs
n Increase work capacity
And again, I doubt that it's an either/or scenario. You don't need to choose between the modalities.
CB: Let's discuss intervals. I prefer that people do their intervals immediately after the weight training component, so that they have more days off from the gym. Do you like to do them on off-days instead?
AC:
I don't really have a preference. Often my clients do the intervals immediately after their workouts and they have more 'off days' from the gym. With others, they tend to come in more frequently for shorter workouts.
Interestingly, with some clients I see better results if I can get them in the gym more often - it changes their mindset. Keeps them focused. But in reality I doubt over the course of the year that there would be much difference in results if total work done was the same.
I'm not stuck on one method over the other.
CB: In a recent newsletter, you also recommend the Tabata protocol for intervals (20 seconds of work followed by 10 seconds of rest). I think this approach is over-rated. What are your thoughts on using these intervals? Is this the best?
AC:
For fat loss - I'm not sure that it is.
It's just a very time efficient way to improve your cardio (based on the research).
I haven't read anything putting it head to head with other forms of interval training though.
I just think for energy system work for athletes it's effective and extremely time efficient. The biggest problem I think people run into, is a lack of time. Anything that solves that problem in terms of efficiency is worth having in your toolbox.
Not convinced that it's as effective for fat loss though.
I just don't want people to think that I PREFER the Tabata protocol over others.
I'm just a big believer in the "Absorb what is useful" Bruce Lee philosophy.
CB: Thanks Alwyn.
Visit Alwyn's site and check out some of the great projects he has coming out, including Afterburn 2 and a manual on how to design strength training programs.
2 - Monday Resolutions
For many people, every Monday marks the start of a new chapter in their life. It's just like January 1 (every week!) - it offers a new start to lives and a chance to get back on track with our workouts.
It's time to finally get serious about the workouts you resolved to do this year.
Don't let that little voice in your head talk you out of success. If you want to get lean so that you can enjoy the rest of the year guilt-free, than now is the time to take action.
To help you, I've recently updated the TT for Fat Loss package with more bonuses...including the TT Februry Fusion workout that shows you how to incorporate Olympic Lifts into your TT for Fat Loss plan.
Here's a complete list of the workouts you get with TT for Fat Loss package.
- The Introductory TT Training Phase - 2 weeks
- The Beginner TT Training Phase - 4 weeks
- The TT for Home Gyms Training Phase - 4 weeks
- The Original, Incredible, Often-imitated, Never-duplicated TT Workout - 4 weeks
- TT2K3 (CB's personal favorite workout for gaining mass and lose fat at the same time) - 4 weeks
- Advanced TT2K4 - 4 weeks
- Advanced TT2K5 - 4 weeks
- BONUS #1: 30-days to Maximum Fat Loss
- BONUS #2: TT 4-week Original Bodyweight Workout
- BONUS #3: TT Nutrition Reports for Men & Women
- BONUS #4: The February TT Fusion Workout showing you how to incorporate Olympic Lifts into your TT for Fat Loss workouts
So there you go, 38 weeks of fat loss for less than a dollar per week.
Click here to take advantage of this value - and start building a healthier, leaner body today.
3 - Bodyweight Exercise of the Week:
Close-grip Pushups
· Keep the abs braced and body in a straight line from toes (knees) to shoulders.
· Space your hands shoulder-width apart and keep your elbows tucked into your sides as you do the pushup.
· Slowly lower yourself down until you are 2 inches off the ground.
· Push through your chest, shoulders and triceps to return to the start position.
· Keep your body in a straight line at all times
''Craig's Bodyweight Turbulence Training program lets you use your body as the most comprehensive home gym available. In turn the results are like nothing else out there. What really impressed me was his inclusion of a self assessment that lets you monitor your own progress so that you keep getting stronger and leaner without any wasted time. If going to the gym ever feels stale, I immediately switch to CB's Bodyweight-Workouts-exercises-fat-loss TT program to get and stay in shape.''
Anthony Belza, one of
I look forward to helping you reach your goals with Turbulence Training.
Sincerely,
Craig Ballantyne, CSCS, M.Sc.
Men's Fitness Training Adviser
President
CB Athletic Consulting, Inc.
The information on TurbulenceTraining.com is for education purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. Do not make use of any of the information in this newsletter unless you are in good health or you have first reviewed them with and received approval from your personal physician.
CB Athletic Consulting, Inc.
M6S 5A5
