AFTERBURN COSGROVE PDF

Is anyone familiar with Alwyn Cosgrove's book 'Afterburn'? I am confused with the resisitance training. The book says to perform three times per week, three rounds each time. Do I alternate 'Day 1' and 'Day 2' workouts? It says to perform sets of each exercise and it specifies the number of reps for each specific exercise.

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Avoid the most common deadlift mistakes with a 9-minute instructional video and 3-part follow-up series. Where, in your mind, are they failing? It simply means that your energy needs are being met by the aerobic energy system. Currently in the early part of the 21st century we are in the middle of an obesity epidemic. In the United States alone approximately one-third of the adult population is estimated to be obese.

People are finally turning to the fitness industry for help. People were leaner. People moved more. The purpose of an exercise program twenty years ago was to enhance your already active lifestyle. Despite the overwhelming amount of research on aerobic training and exercise for health — none of it had the goal of fat loss.

In fact, the very thought of training solely to produce a loss of fat was an alien concept just a few years ago. So, the fitness industry has failed. We recognized the need to create fat loss programs. We originally designed fat loss programs by copying what endurance athletes were doing, and hoping that somehow the training program of a marathon runner would work for fat loss for an obese lady, even when we cut it down to 20 minutes, three times per week.

But fat loss was never the goal of an endurance athlete; it was a side effect. Then the fitness industry turned to bodybuilding for ideas. This was the height of the Body-For-Life physique transformation contests. And we failed again. To take the programs of drug using full-time professional genetic freak bodybuilders and use them to model fat loss programs for the general population was nonsensical.

And the supplement companies jumped right on board, to try to convince us that taking Brand Rx-o-plex would provide the same benefits as the drugs that bodybuilders were using. But we were getting closer. Fat loss, at least was a goal for bodybuilders, but the low levels of body fat percentage a contest bodybuilder achieved was largely a result of their increased muscle mass and therefore their metabolism.

There is very little information a drug-free trainee training three to four times per week can take from the program of a drug-using professional bodybuilder and apply that effectively to his own efforts.

It is my belief that before we start to program fat loss, we have to understand exactly how it occurs. Then, we design a program based on those principles and not on tradition, junk science, or outdated beliefs. We have regurgitated programs for other goals, recommended the wrong diets and ineffective exercises plans, all the while never questioning where this information originated. Males are driven to be the alpha male. They respond well to comparisons.

I only ever compare females to their goals and their progress. We joke that most females show up to train the first time in an oversized sweatshirt and baggy pants. EC: Those are fantastic points — and it even carries over to elite sport. AC: The goal of a serious fat loss program is to optimize energy expenditure. So we are trying to burn as many calories as possible.

Every study that ever compares interval training to steady state training shows an enhanced effect in terms of fat loss with the higher intensity group — even when they actually burn less calories during the session.

EC: This is awesome stuff, Alwyn — and all stuff that has been verified repeatedly in our facility, too. All the Best,. As featured in:. Avoid the most common deadlifting mistakes 9 - minute instructional video 3 part follow up series.

Follow me around the web likes followers subscribers followers. I will never spam you or share your email Subscribe. But we tried. We failed again. That will destroy females. Males — just want to be one of the boys — with the underlying desire to be number one.

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“The Afterburn Effect” – Alwyn Cosgrove

Every once in a while you come across a person in their field that is so well-respected, so "on-target" with their work, and so engaging that you can't help but consider them the best in their business. Andin the fitness industry, that person is none other than Alwyn Cosgrove. He is on top of his game. In comparison to other personal trainers, Alwyn is at the level of 8th degree black belt, while most of the trainers you'd find in large commercial gyms barely deserve a yellow belt. Alwyn has an endless list of certifications, but more importantly, he has boiled down complex fitness information into only what is necessary for you to know to succeed. The Transformation King has written an excellent fat loss program 'Afterburn' and 'Afterburn 2' , and perhaps more importantly, has shared his training methods and know-how in his Professional Program Design Manual and his bodyweight exercise DVD where I learned some nifty tricks for my bodyweight manual workouts.

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Afterburn Training

I just came across this blog post on one of the more popular Fitness blogs around the world by Alwyn Cosgrove , which was written years ago. I literally cannot stand it and have to bite my lip so hard not to say anything else Amanda would hit me!! Why were we wrong? Because we were using a measurement of aerobic work to determine how many calories were burned.

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Weight Loss Tips from Alwyn Cosgrove

I just came across this blog post on one of the more popular Fitness blogs around the world by, which was written years ago. I literally cannot stand it and have to bite my lip so hard not to say anything else Amanda would hit me!! For those people, please please please read this!! Why were we wrong? Because we were using a measurement of aerobic work to determine how many calories were burned. However, anaerobic work is a different animal.

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