Fat Loss Workout Expert Interview Part 2
Issue #2
Inside this Issue, the second part of the fat loss workout expert interview with Alwyn Cosgrove and...
- The Best Fitness Investment You'll Ever Make
- Lose Fat & Gain Muscle
- Part 2 of Alwyn Cosgrove's Fat Loss Secrets
1 - TT Membership: Endless Workouts to Help You Gain Muscle & Lose Fat
The TT Membership Pass gives you a full year of online access to all of my manuals available on my websites. This includes:
1. Turbulence Training for Fat Loss Special Report
2. Turbulence Training for Mass Special Report
3. Get Lean! - How to Gain Muscle & Lose Fat
4. The Executive Lifestyle Manual
5. The
6. ShapeShift - How to Get in GameShape & Develop the Athletic Look
7. The Secrets of Female Strength & Conditioning
8. The 6-Month Bodyweight TT Manual
2 - Turbulence Training for Fat Loss
Turbulence Training is the ultimate fat loss workout. You lose fat, gain muscle, get stronger, and get out of the gym in less than an hour. No more countless hours in the gym using ineffective training methods and remaining disappointed by the results. Turbulence Training works, and it works fast.
"The single most effective fat loss training system in the world today. I've used it. I've studied it. It works faster and more effectively than any other method."
Alwyn Cosgrove, CSCS, Men's Health Training Adviser.
"Turbulence Training is a proven way to melt fat fast, while protecting your hard-earned muscle. I'm so confident in its effectiveness that I recommended it to millions of readers by featuring it in the February 2004 and October 2004 issues of Men's Fitness. And the fantastic feedback I've received from guys all over the world as a result ensures you'll be seeing a lot more of CB's programs in the magazine."
Adam Campbell, MS, CSCS, former Fitness Editor, Men's Fitness.
Here's what you get in the TT for Fat Loss Special Report
1. Why a Successful Fat Loss Program Depends on Variety
2. FAQ: Everything You Need to Know About Turbulence Training (including questions about the most effective interval training methods and the optimal nutrition methods to combine with Turbulence Training)
3. Workout #1: Beginner Level Turbulence Training Workout
4. Workout #2: The Original Turbulence Training Workout
5. Workout #3: Turbulence Training 2K3
6. Workout #4: Advanced Level Turbulence Training Workout
7. Bonus Workout: Ab/Core Routine
8. Exercise Descriptions
Each of the 4 fat-blasting workouts can be followed for three weeks. At 1 pound of fat lost per week, you can expect to lose 12 pounds of fat with these workouts and proper nutrition practices.
And don't forget the free bonus Special Report: A unique Turbulence Training core-training workout. This is a complete abdominal workout that you can do between regular Turbulence Training workout days to help you put the final details on that beach-ready "6-pack".
Order the Turbulence Training for Fat Loss Special Report here.
"Ok, I know it's been two whole days, but this was the motivation and discipline that I needed. Have had some great workouts in those two days, regained that "Runner's high" feeling I was missing during workouts. I also dropped two pounds from my longtime weight plateau. It feels great, thanks."
Joe S.
"I used to think you needed to spend hours in the gym everyday in order to see results. With the help of CB and Turbulence Training, I have reduced my workouts from 2 hours per day, everyday, to 50 minutes every other day. All the while I have trimmed over 60 lbs. of body fat off my now lean and muscular body. Thanks CB!"
Rob Vickers
"I will not forget what you have done for me, my blood pressure is getting better, I am eating better and looking better."
Joe Hallman
Once you order, you'll have immediate online access to the Turbulence Training Special Report on Fat Loss. (NOTE: The report is available only as a PDF (you'll need Adobe Acrobat www.adobe.com to open and read the PDF). You'll have to print it out at home or at work, but that's the only way I can keep the price of this offer so low!
You also have my 100% money-back guarantee. If you are not fully satisfied with the Turbulence Training report then just let me know and you'll be given a full refund with no questions asked.
"Craig, I am so impressed with how you conduct your business, your professionalism, quality and responsiveness is really unequaled. You are truly the best kept secret in the fitness world."
Bobby Logan
Looking forward to helping you reach your goals with Turbulence Training.
Craig Ballantyne, CSCS, M.Sc.,
Men's Fitness Training Adviser
President
CB Athletic Consulting, Inc.
Check out all of the Turbulence Training workout options here.
3 - The Secrets of Alwyn Cosgrove's Fat Loss Program: Part 2
Alwyn Cosgrove is an expert at helping men and women transform their bodies and he's written his own fat loss book called "Afterburn" on www.alwyncosgrove.com.
TT: What methods work for fat loss? What methods are ineffective or inefficient for fat loss?
AC:
Circuit weight training and interval training always work. Steady state aerobic work never works long term in the real world. Now for those of you out there who will no doubt get caught up talking about health, cardiac heart disease, cholesterol etc - I'm not arguing with you. Craig has asked about fat loss and that's all I'm addressing.
However - for fat loss, the research (as presented by you Craig in our book Shapeshift) is unequivocal - high intensity work is superior.
I think the problem is this:
Aerobic training by nature is lower intensity. At some point you get so good at it that it just doesn't burn as many calories, and in effect, you are burning fewer calories than you used to for the same time investment. So what do you do? Go for longer and inevitably run into the same problem? Or increase the intensity? Increasing the intensity is the obvious answer.
TT: In a previous interview you commented that aerobics were useless for fat loss. This caused a lot of controversy (see what all the fuss was about here: http://www.cbathletics.com/issues/101.htm). What did you mean?
AC:
I'm sure you'll agree Craig that it only seemed to cause controversy with people who don't do this for a living. Most of the good practitioners in this area didn't even blink. It's not controversial at all in terms of fat loss and I'm getting bored going over it.
I don't think anyone who has trained themselves or anyone else has ever seen low intensity cardio to be a very effective fat loss tool. The loss in lean mass that is typical in most weight loss programs needs to be offset - and steady state aerobic training (despite it's plentiful health benefits) only adds to that problem.
So let me expand on what I meant:
When I said "Aerobics are useless for fat loss" what I meant was "aerobics are useless for fat loss". Is that clearer?
Ok - to be less antagonistic, let's just say that aerobic training for fat loss is the most overrated and overemphasized method in use today. It's completely outdated as a fat loss modality.
Here's a quote from Paul Chek:
"First of all, lifting weights in the intensity zone of 8-12 reps coupled with short rest periods has been shown beneficial for releasing the androgenic hormone testosterone and growth hormone. These important hormones encourage development of lean muscle mass, which is a metabolically active tissue consuming calories 24 hours a day. Fat, on the other hand is just along for the ride! Aerobic exercise has been linked with the release of the catabolic hormone cortisol, which is antagonistic to the development of lean muscle mass. Cortisol also promotes conservation of glucose and encourages the use of fat. This might sound good on the surface, but you also become as efficient as a Honda Civic running for 80 kilometers on one gallon of gas. Then you are just like those people going for hours at a time on machines, only to utilize miniscule amounts of fat!"
The efficiency argument is interesting. Does weight training build muscle? No. It breaks down muscle and the body ADAPTS by building more muscle. So in aerobic training - when we "Encourage the use of fat" - do we force that same body to adapt by storing more fat? Interesting…guys like Poliquin, Chek, Jim Liston, Eric Serrano, etc., etc., all seem to think so. And most of the spinning and aerobic instructors at the local gyms in my area who've hired me to get them lean can anecdotally tell you that the more aerobic training they do - the harder it is for them to lean out.
Seriously - there are thousands of overweight individuals each year who complete marathons. Now completing a marathon is damn impressive to me. However it shows that the aerobic fitness needed to complete a marathon doesn't have anything necessarily to do with creating a fat loss effect. So if you are capable of two to three hours of steady state running and still not be burning enough fat - we can either go to a higher intensity or you can try four hours of running. Any takers for the latter?
In terms of fat loss - calories burned are the most important factor. And aerobic training burns less calories than anaerobic training and weight training overall (besides doing very little to increase your metabolism -your body's calorie burning engine).
So if we accept that lean mass is a major factor in your fat burning engine - and aerobic training makes that engine smaller (i.e. less muscle) and more efficient at burning fat (remember more efficient means it burns LESS) - how can having a smaller more efficient fat burning machine burn more fat? It doesn't.
TT: So you are saying that cardio is the least important component?
AC:
I don't think I explained why I think cardio is the least important variable. So I've been trying to come up with a better statement as to "why" I do strength training prescription before I do aerobic prescription.
The basic systems of function that react together within the body are the nervous, muscular, and skeletal systems, as supported by the cardiovascular system. (Ex: Running on a treadmill with over pronation syndrome will eventually cause injury and will therefore defeat the purpose of a fitness program).
TT: Thanks for the great information Alwyn. I hope that it will make readers and trainers think about designing their fat loss programs. Can you leave us with your thoughts on the Turbulence Training workouts and principles?
AC:
As I've said before I think the TT program is excellent. It's based on sound science, wrapped up with real world training experience. It's quite simply one of the most rapid fat loss programs available, but the key that really separates it from the pack is the time effectiveness of it all. Rarely have you been able to get such great results with such a minimal time investment.
TT: Thanks Alwyn. We look forward to future fat loss interviews and articles from you for TurbulenceTraining.com.
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.
CB Athletic Consulting, Inc.
M6S 5A5
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