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Warp Speed Fat Loss
July 1, 2009
Today I have a short Q&A I did with my good friend and world renowned fat loss expert, Alwyn Cosgrove.
JF: What are some of the biggest time wasters when it comes to training and dieting for fat loss?
AC: The biggest ones are very low calorie diets (they just slow metabolism down too much) and low intensity steady state aerobics. You need to keep the “furnace” (your metabolism) cranking. The goal as I call it is “metabolic disturbance” – burn as many calories through training as possible but use a system that will elevate metabolism through EPOC significantly for several hours. Low intensity cardio (even on an empty stomach) just doesn’t fit in there.
JF: How does the weight training that you prescribe for a fat loss client differ from that of some one who is trying to get bigger or stronger?
AC: It depends on the client and the amount of fat to lose really. With the beginner/ intermediate client I have NEVER seen these massive amounts of muscle loss that everyone is afraid of on fat loss programs. With these groups I use upper-lower supersets with slightly higher rep brackets.
With more advanced clients muscle loss can be a problem – but it is easily offset by doing 1-2 heavy sets of 4-6 reps as your first couple of exercises and then moving into a similar program as described above.
JF: What are your favorite methods of cardio/energy system work for losing fat?
AC: Interval training is obviously the way to go, but I like to use non-traditional methods of doing so – i.e. bodyweight circuits, sled dragging, barbell complexes etc. Again it’s all about creating that metabolic disturbance that I was talking about. Walking on the treadmill has its place – but it’s not in one of my fat loss programs.
JF: What kind of diets do you prefer for fat loss and how do you determine what to prescribe to a given client?
AC: I like to use a low-JUNK diet for fat loss. It ends up being low carb, as most of the crap people eat come from refined carbs, but in reality I never restrict fruits and vegetables, or good carbs. A lot of stuff gets written about how many grams per pound etc, and how many calories pre and post workout…..and to be honest – most of the people writing this stuff are clearly not working with anyone real. An average fat loss client arrives at my gym typically eating 2 meals a day and about 30g of protein (and no breakfast). So am I supposed to cut their calories? And add training to it? No way.
I just recommend that these people eat 4-5 meals per day from a list of “approved” foods (ie proteins, vegetables, oatmeal etc) and try to hit a higher protein intake. The diet then builds itself without having to focus on numbers. Calorie control is important, but it’s rarely an issue with beginners in my experience.
JF: Thanks for the info, my friend. Your 28 Day Warp Speed Fat Loss is one of the best fat loss systems I have seen and I can’t recommend it highly enough to my readers.
AC: Coming from you that means a lot. Thanks Jay. The results people can get in just 28 days are quite astounding.
Click HERE now to check out the Warp Speed Fat Loss system.
Related posts:
- The Death of Intervals
- When to do Conditioning For Fast Fat Loss
- My Top 5 Muscle Building & Fat Loss Tips
- 3 Foods to Eliminate From Your Plant Based Fat Loss Diet
- High Powered Fat Loss
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Renegade Approved
These pics always keep me so motivated..her body is sick!!
I purchased the program to review it a while and it is outstanding!! If you’re wanting to get cut you can’t go wrong with it.
Who is that girl she is smokinnnn
Great article Jay, you and Alwyn Cosgrove are the guys who makes me go to the gym and train with weight to improve my standard of life. I have decided to be an NSCA-Certified Personal Trainer and take the exam in London next year and try to make a living out of this sport witch I love so much.
Thank you very much for your encouragement, motivation and inspiration.
Petur
there’s many things I would like 2 do 2 that girl
Her body certainly is sick. I must agree with you there.
Petur,
Thank you so much for the kind words. I truly appreciate you saying that and am so glad that I could help in some small way. That’s great news. Keep me posted on your progress.
Jon,
I think you have spoken for all of us.
Jay,
Great interview with this guy Alwyn. Definitely cutting out the junk food, refined sugar and carbs, is the main key to getting in shape, feeling great, and a good start to cutting fat. A simple piece of fruit helped me cut my cravings for chocolate and candy. Obviously, a slip up occurs once and a while haha.
Joey
hey coach i just wanna say thanks so much for what you do you have been an inspiration and taught me the true principles of weightlifting and being an athlete in general. one thing i have been wanting to ask however is on the mixed grip chins where it says 3 sets should i do 6 total sets (3 of each variation of grip)?