Tuesday, June 15, 2010

Hierarchy Of Fat Loss

I am posting this link because I think that everybody who exercises or is interesting in starting an exercise program MUST READ IT.

Alwyn Cosgrove is a sort Demigod to me and many others who incorporate resistance and metabolic training into their workouts.  After many years of experience training the average Joe Bloggs to top athletes, Alwyn has seen proven results in fat loss exercise programs and has detailed this in his brilliant article.

For those of you who are new to exercise and want to get started, please DO NOT start a running program and think this is how you are going to see quick results.  Instead of getting injured and seeing no improvement in your fat loss - read this article and then adopt the following hierarchy as the way you must always workout. Then and only then will you see the results you want in your body.

Alywns 5 Factors For Fat Loss Training:
1. Metabolic Resistance Training:  3 of my favourite words and my favourite way to exercise. I love it. And so does everybody else who I introduce this to.  This is how AC describes this type of workout:
"Our goal is to work every muscle group hard, frequently, and with an intensity that creates a massive “metabolic disturbance” or “afterburn” that leaves the metabolism elevated for several hours post-workout."

2. High Intensity Anaerobic Interval Training: Otherwise known to many of us as Hiits (High Intensity Interval Training)  why go for a 1 hour low intensity run, when  you can do a Hiit workout in 20 mins!   AC  "It burns more calories than steady state and elevates metabolism significantly more than other forms of cardio. The downside is that it flat-out sucks to do it!"
3. High Intensity Aerobic Interval Training: "essentially a lower intensity interval method where we use aerobic intervals."
4. Steady State High Intensity Aerobic Training: "Tool number four is just hard cardio work. This time we’re burning calories — we aren’t working hard enough to increase EPOC significantly or to do anything beyond the session itself. But calories do count. Burning another 300 or so calories per day will add up."
5. Steady State Low Intensity Aerobic Training: "There isn’t very much research showing that low intensity aerobic training actually results in very much additional fat loss, but you’re going to have to really work to convince me that moving more is going to hurt you when you’re in fat attack mode."

He then goes on to detail how to make this work within your time frame so that you get the BEST RESULTS for fat loss.

Enjoy this read, you won't regret it!

1 comment:

  1. Love this post Amanda! If people keep hearing this over and over again then hopefully more fat loss results will be achieved. And let's face it, results are what keep people interested in exercise.


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