As a follow up to my Weight Loss 101 series, I wanted to pass along an article (rant really) written by one of the best in the fitness biz-Alwyn Cosgrove of Results Fitness in CA. EVERYONE who wants to currently lose weight, or has struggled with weight loss in the past NEEDS TO READ THIS! Alwyn pulls no punches in this article and doesn't sugar coat anything. I think you'll find many of the principles outlined in my Weight Loss 101 series are reinforced and hammered home in this article. Check it out below:
Also, check out the program Alwyn and Mike Rousell of the Naked Nutrition Network developed which is literally guaranteed to provide rapid fat loss before transitioning in to a more lifestyle oriented program (such as my Weight Loss 101 approach). Check out WARP SPEED FAT LOSS (my brother lost 33 lbs. on this program last month).
Also visit us at:
http://www.cincinnatifitnesstrainer.com/cincinnati-personal-trainers.html
Personal Trainers Cincinnati: Eat Clean. Train Dirty. Live Fit!
Showing posts with label alwyn cosgrove. Show all posts
Showing posts with label alwyn cosgrove. Show all posts
Friday, February 6, 2009
Tuesday, December 16, 2008
The Problem with Weight Loss: Your Body Will Do The Opposite
Really great article below by CA based trainer Alwyn Cosgrove on weight loss. With New Year's Day almost upon us, there are a lot of great principles and concepts to weigh and consider if you are considering a "weight loss oriented" New Year's Resolution. Enjoy!
PJ Striet
The Problem with Weight Loss: Your Body Will Do The Opposite.
By Alwyn Cosgrove http://tinyurl.com/6yyx5z
Homeostasis is the property of a living organism, that regulates its internal environment so as to maintain a stable, constant condition.
When you don't drink enough water in the short term -- often the body retains water. It attempts to maintain homeostasis by counteracting the stresses we put on it.
When you drink a lot of extra water - your body excretes more water to maintain balance.
When we weight train -- we actually break down muscle tissue. And the body responds by building new muscle. It attempts to maintain homeostasis by doing the reverse of the stimulus we placed on it.
When a male takes supplemental testosterone -- the body shuts down its own production in a bid to maintain homeostasis.
When we immunize children against disease -- we actually inject them with a small dose of that disease. The immune system recognizes the vaccine as foreign, destroys it, and 'remembers' it. When the virulent version of an agent comes along, the immune system is thus prepared to respond. In order to prepare the body to defend against a disease - we expose it to the disease - and it responds by doing the opposite - it destroys the disease.
In almost every situation I can think of, the body tries to maintain homeostasis by "doing the opposite" of the stimulus.
How does this apply to weight loss?
Now we know that while you are doing it -- low intensity exercise burns primarily fat.
Higher intensity exercise actually burns more carb stores than fat.
But in every head to head comparison, high intensity exercise results in more fat loss than low intensity exercise - even though the more intense work may burn a lesser percentage of fat during the exercise session.
Burning glycogen results in a larger amount of fat lost than burning fat directly.
The body responds by "doing the opposite"...
Break down muscle to grow more muscle. Burn glycogen to lose more fat.
I designed Warp Speed Fat Loss training program to specifically take advantage of this ‘law’ of nature so that when your body “does the opposite” you’ll end up with faster and greater fat loss.
About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit http://tinyurl.com/6yyx5z. Alwyn Cosgrove, M.S., C.S.C.S. is a nationally renown fat loss expert whose work has appeared in magazines such as Men’s Health, Men’s Fitness, Muscle & Fitness, Maximum Fitness, Men’s Journal, Self, Oxygen, and Muscle & Fitness HERS. His Warp Speed Fat Loss system is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat and exactly what to do for exercise to lose weight in record time.
http://tinyurl.com/6yyx5z
PJ Striet
The Problem with Weight Loss: Your Body Will Do The Opposite.
By Alwyn Cosgrove http://tinyurl.com/6yyx5z
Homeostasis is the property of a living organism, that regulates its internal environment so as to maintain a stable, constant condition.
When you don't drink enough water in the short term -- often the body retains water. It attempts to maintain homeostasis by counteracting the stresses we put on it.
When you drink a lot of extra water - your body excretes more water to maintain balance.
When we weight train -- we actually break down muscle tissue. And the body responds by building new muscle. It attempts to maintain homeostasis by doing the reverse of the stimulus we placed on it.
When a male takes supplemental testosterone -- the body shuts down its own production in a bid to maintain homeostasis.
When we immunize children against disease -- we actually inject them with a small dose of that disease. The immune system recognizes the vaccine as foreign, destroys it, and 'remembers' it. When the virulent version of an agent comes along, the immune system is thus prepared to respond. In order to prepare the body to defend against a disease - we expose it to the disease - and it responds by doing the opposite - it destroys the disease.
In almost every situation I can think of, the body tries to maintain homeostasis by "doing the opposite" of the stimulus.
How does this apply to weight loss?
Now we know that while you are doing it -- low intensity exercise burns primarily fat.
Higher intensity exercise actually burns more carb stores than fat.
But in every head to head comparison, high intensity exercise results in more fat loss than low intensity exercise - even though the more intense work may burn a lesser percentage of fat during the exercise session.
Burning glycogen results in a larger amount of fat lost than burning fat directly.
The body responds by "doing the opposite"...
Break down muscle to grow more muscle. Burn glycogen to lose more fat.
I designed Warp Speed Fat Loss training program to specifically take advantage of this ‘law’ of nature so that when your body “does the opposite” you’ll end up with faster and greater fat loss.
About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit http://tinyurl.com/6yyx5z. Alwyn Cosgrove, M.S., C.S.C.S. is a nationally renown fat loss expert whose work has appeared in magazines such as Men’s Health, Men’s Fitness, Muscle & Fitness, Maximum Fitness, Men’s Journal, Self, Oxygen, and Muscle & Fitness HERS. His Warp Speed Fat Loss system is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat and exactly what to do for exercise to lose weight in record time.
http://tinyurl.com/6yyx5z
Wednesday, January 30, 2008
Thermic Effect of Food
The thermic effect of food (TEF)- or thermogenic effect - is a term used to describe the energy expended by our bodies in order to consume (bite, chew and swallow) and process (digest, transport, metabolize and store) food. Check out the link to CA based trainer Alwyn Cosgrove's blog on how you can manipulate TEF to burn more calories without doing a thing:
http://alwyncosgrove.blogspot.com/2008/01/free-cardio.html
Remember, there are three ways to create a caloric deficit (which is necessary for fat and weight loss): burn more energy through activity (time consuming and inefficient), reduce your caloric intake (takes no time at all...very efficient), or change the composition of your diet to increase TEF (greater percentage of your calories from protein, fruits and veggies...again, doesn't require any time on your part).
If you can get your diet in line-eat an appropriate number of calories and eat foods which have a high TEF-I really don't think you need to exercise more than about 4 or 5 hours weekly, assuming the exercise is challenging and progressive. Again, trying to exercise off body weight with excessive amounts of activity is just inefficient and entirely unrealistic given the busy lives most of us lead.
http://alwyncosgrove.blogspot.com/2008/01/free-cardio.html
Remember, there are three ways to create a caloric deficit (which is necessary for fat and weight loss): burn more energy through activity (time consuming and inefficient), reduce your caloric intake (takes no time at all...very efficient), or change the composition of your diet to increase TEF (greater percentage of your calories from protein, fruits and veggies...again, doesn't require any time on your part).
If you can get your diet in line-eat an appropriate number of calories and eat foods which have a high TEF-I really don't think you need to exercise more than about 4 or 5 hours weekly, assuming the exercise is challenging and progressive. Again, trying to exercise off body weight with excessive amounts of activity is just inefficient and entirely unrealistic given the busy lives most of us lead.
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