Fat Loss Workout Expert Interview Part 1

 

Issue #1

 

Inside this Issue an interview with a fat loss workout expert and...

-         Do the Impossible: Lose Fat Over the Holidays

-         The Secrets of a Successful Fat Loss Program

 
1 – Do the Impossible: Lose Fat over the Holiday Season 

“Hi Craig, as I experienced with your Beginner's Fat Loss Report, you seem to have a knack for distilling the facts down to the most easily understood terms. 50 pages of your writing seem to have more real information than most sources that are filled with nothing but fluff! Thank you!”

Greg Huston, owner of Get Lean!

 

If you’re trying to lose your first or last 10 pounds of fat, then you have a lot of obstacles ahead of you between October and December. First, there’s Halloween. Whether it’s your kids or office mates, those mini-chocolate bars are soon going to show up on your desk and possibly on your belly.

 

And then after that, the holiday feasts and parties continue non-stop for 8 weeks. Thanksgiving dinner. Christmas chocolates. Baked goods. It’s all dietary sabotage and you know what that means for the waistline. And throughout all of this, your days will get so busy that your workouts often get passed over.

 

But it’s essential that you to find ways to eat well and fit in exercise during the holidays. And with the Get Lean newsletter, you’ll start getting tips on how to continue to improve your body over the party season while getting a head start on your New Year’s fitness resolutions.

 

One of the easiest ways to stay fit and not fat is to use the efficient and effective Turbulence Training workouts. Three sessions of Turbulence Training per week (each lasting under an hour) combined with a commitment to a straightforward lifestyle and nutrition plan will help you do the impossible: Lose fat over the holiday season!

 

Or you can do what Greg did, and order your own copy of Get Lean!

 

My workout manuals, including Get Lean, are full of fat loss secrets and Turbulence Training workouts to help you lose your love handles for life. The manuals aren't just some skimpy 8-week program; it’s an entire year-long lifestyle manual.

 

Check out my guaranteed Turbulence Training workouts here.

 

 

2 – The Secrets of Alwyn Cosgrove’s Fat Loss Programs: Part I

 

The secrets to achieving the lean athletic physique that you’ve always wanted are held by top trainers, such as Alwyn Cosgrove. Alwyn is a superstar in the world of physique transformation for men and women. He’s trained champions in multiple 12-week body transformation contests and he owns and operates a training facility in Santa Clarita, California. Alwyn has also written his own fat loss book called “Afterburn”, available from his website at http://www.AlwynCosgrove.com.

 

 

CB: Hi Alwyn. What is your general approach to helping people lose fat? Is this approach outlined in your book, “Afterburn”?

 

AC:

Pretty much Craig. The basic concept for any fat loss program is to burn as many calories as possible and maintain or increase lean tissue (which is what burns the calories in the first place). Regardless of how many calories you burn in training – once you lose lean tissue (a typical problem) you burn less calories overall – so your focus has to be on burning calories while trying to offset that problem.

 

A study in the International Journal of Sport Nutrition (8(3): 213-222, 1998) showed that 5 days a week of 45 min aerobic training for 12 weeks had no effect on body composition over dieting alone. Obviously even at these high levels of activity there is still a problem.

 

 

CB: Where do you start working with an overweight person?

 

AC: 

With a full lifestyle and structural evaluation. Typically the overweight person has so little structural integrity that a resistance training program to target their weaknesses and imbalances is my first approach. By manipulating rest periods I can always get a cardio workout without the overuse injuries that often occur in the untrained.

 

Research (Jones et al., Sports Med. 18(3): 202-214, 1994) has shown that the intensity required by the average sedentary person trying to improve their cardiovascular system will likely create an excessive structural overload – in fact in this study there was a 50-90% injury rate in the initial six weeks of training.

 

It’s interesting that the typical program for an overweight person is usually 1000’s of reps (i.e. aerobics) which will cause more problems. A superior system would be to target the muscular system and control set duration and rest periods in order to create the same metabolic and cardiovascular demand.

 

 

CB: What type of questions and lifestyle review do you do with overweight clients? Are there any common factors among overweight clients?

AC:

Primarily we see people with more structural weaknesses – it’s their ability to move their body that is the biggest problem – not just their ability to transport oxygen! So we need to begin with a full body strength and stability program.

 

Trying to address purely the cardio system is like trying to put in a new engine in a car while the front end is still out of alignment. We can increase engine “output” by working on alignment first.

 

Common factors: structural weaknesses, flexibility issues (i.e. they would be unable to walk on a treadmill for 15 minutes continuously), lack of nutrition (funnily enough we see overweight, almost malnourished people all the time).

 

 

CB: What physical concerns do you have to be careful of when working with overweight clients and how do you take these into account?

 

AC:

Typically the biggest physical concern is that they are overweight and reconditioned. That’s a big enough problem right there.

 

But it’s not just overweight clients – it’s EVERYONE! Every client is different and presents different challenges – the one size fits all cookie cutter approach is long gone.

 

Everyone should have a full evaluation performed by a qualified professional. Any serious health and medical issues should be cleared by a medical professional first.

 

Most trainers have a program in mind when someone walks in the gym. I have NO IDEA what I’m going to do until I see the client and evaluate them. If you’re not assessing – you’re just guessing!

 

 

CB: So for beginners, a good nutrition program is possibly the most powerful factor?

 

AC:

Obviously a nutrition program is vital – you must create a caloric deficit through a combined exercise and nutrition approach.

 

So the key for the fat loss programs we use is exactly that – how can we force the body to burn as many calories as possible, and continue to burn them between workouts. The idea is to demand as much work from the body as possible – and maintain that caloric burn for as long as possible (by EPOC, increasing LBM etc).

 

Now the ONLY reason the body burns calories is because the muscle tissue is working. It doesn’t matter what activity you are involved in – aerobics or weight training – its muscular demand that determines caloric burn. So you have to begin with that in mind.

 

Let’s think about this:

You can run a mile in ten minutes.

You can swim a mile in twenty minutes.

After a year of swimming every day and not running – you can now swim a mile in 16 minutes.

Without running – how much has your running improved? Very little.

 

Why? We only have ONE cardiovascular system – so why doesn’t improving your swimming (and cardio system) automatically improve your running?

 

Because the ONLY reason your cardio system was involved in the first place was because of demand from your muscular system. So you adapted to the SPECIFIC MUSCULAR demands of swimming which by default then involves the cardiovascular system – it’s not the other way around as most people think. The muscles don’t move because of cardiovascular demand – the cardio system is elevated because of muscular demand.

 

 

CB: What’s the takeaway message?

 

AC:

Hopefully the readers can understand – that we need to program the body based on the movements it’s going to perform – not based on the cardiovascular system. That’s an upside down method.

 

 

CB: Thanks Alwyn. We’ll address the “aerobics for fat loss” controversy in Part 2 of the interview in the next issue of Get Lean!

 

 

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.

2100 Bloor Street West, Suite 6315

Toronto, Ontario

M6S 5A5

 

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http://www.cbathletics.com/

http://turbulencetraining.blogspot.com/

 

 

 

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