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The Death of Intervals?

Here is an interview I did with Alwyn Cosgrove last week about some cutting edge techniques that he is using to help clients lose more weight.

Mike: Thanks for taking the time to do this interview. First so we all have some perspective, how long have you been a trainer?

Alwyn Cosgrove: I started training people in 1989. Actually 1987 if you count teaching martial arts classes.
In 1995 (after college) I went full time. Since day one I’ve been very particular about what I do. I track and tweak everything. When we opened Results Fitness in 2000, we really started to gather a lot of data. We currently have 250 members and we track all their workouts and body comp changes week in and week out.

Mike: So it is like you run your own fat loss studies at your gym?

Alwyn: Exactly. We had read all the studies showing interval training to be superior for fat loss than steady state training. This confirmed what we were seeing with our clients. But I am a big belier in that there is no physiological limit to the amount of weight a person can lose in a week, month, or year so I kept tweaking and tracking the results.

Mike: What has been one of your biggest breakthroughs lately?

Alwyn: One day it hit me — cardiovascular programming is an ass-backwards concept.

I don’t know when I first thought this – but it was confirmed to me when viewing Lance Armstrong’s performance in the New York Marathon.

I’d been taught through my college education and countless training certifications and seminars that cardio vascular exercise was necessary to improve the cardio vascular system and subsequently aerobic performance.

But there seemed an inherent flaw in that argument….

Why didn’t Lance Armstrong – with perhaps one of the highest recorded VO2 max levels in history – win the New York Marathon? Or beat people with lesser aerobic levels than himself?

The greatest endurance cyclist (and possibly endurance athlete) of all time – the seven time Tour De France winner – finished 868th and described the event as the “hardest physical thing” he had ever done.

Runners World Magazine actually examined Lance’s physiology (and VO2 max which was tested at 83) and compared them to the numbers of Paul Tergat (the World Record holder and defending NYC Marathon Champion at the time).

They concluded:

“This figure wouldn’t mean much if it weren’t for the pioneering research of famed running coach Jack Daniels, Ph.D., who first published his Oxygen Power tables in 1979– According to Daniels, who’s rarely off by more than a smidgen or two, a max VO2 of 83 is roughly equivalent to a 2:06 marathon”

Based on his other physical qualities the magazine suggested that Lance was capable of running 2:01:11.

The world record at the time was 2:04:55

Lance ran 2:59:36 (and don’t misinterpret me – that’s still a great time). But it’s clear that the physiology didn’t transfer the way event he running community expected.

The flaw in this thinking was looking solely at aerobic capacity — VO2 max – the “engine” as it were. And it’s fair to say that Lance had a “Formula One” engine.

But he didn’t have the structural development for running. Lance was a cyclist – his body had adapted to the demands of cycling. But NOT to the specific demands of running (in fact Lance had only ran 16 miles at once EVER prior to running the marathon). Lance had developed strength, postural endurance and flexibility in the correct “cycling muscles” – but it didn’t transfer to running the way his VO2 max did.

From this example we know that cardio training doesn’t transfer well from one activity to another – and it only ‘kicks’ in because of muscular demand – why don’t we program muscular activity first – in order to create a cardiovascular response. Makes total sense.

So how does this relate to fat loss? We have found that our most successful fat loss programs center around stimulating the muscles to burn more calories not ramping up and down the cardiovascular system. What matters is total calories burn and how much you can increase the person’s metabolism. It is a total shift in thinking.

Mike: Wow. So it is this the death of intervals and cardio? How to you put this into action with clients?

Alwyn: What we have found is so great about this approach is that you burn more calories, lose more weight, while putting a lot less stress on your joints.

Here’s how I like to think about it. Let’s look at traditional interval training which uses running.

Depending on stride length – walking a mile takes about 2000 repetitions and running takes 1000-1500 and will burn on average 100 calories or so.
So if we use an interval training model of running and walking – we’re looking at around 1500 reps to burn 100 calories.

If we take traditional models of caloric burn – this means we’d need to do 35 miles to lose one pound of fat from our interval training efforts discounting the metabolic afterburn for now).

So we have a problem. It’s a very poor “rate of return” on our “rep investment”.

Additionally – running applies a vertical force of 2x bodyweight on the joints of the lower body.

So now we have a dilemma.

Let’s choose a 180lb deconditioned overweight client.
1500 reps x 360lbs = 540,000lbs of force to burn 100 calories. (The 360lbs is 2x 180lbs)

That’s a lot of stress on the joints. Now no one was getting injured, but it seemed like there had to be a better way.

So — we started to think of how we could use different interval training methods other than running to get the same metabolic effect without stressing the joints so much.

We used the airdyne bike, other bikes in order to create a training effect with less load. But whenever you take the bodyweight out of the equation in cardio – you have to work harder to burn the same calories. So this usually needs more reps. So that didn’t seem like a much better idea.

At this point we started using metabolic training with weight training implements/kettlebells and bodyweight in the same interval format.

So a circuit of five exercises, performed three times round (15 total sets) would actually burn more calories than the same time spent doing traditional cardio. That was a plus.
But we could also do sets of 10-15 reps. So we’re looking at 225 total reps (with a force LESS than your bodyweight) as opposed to 1500+ reps at double bodyweight.

We gave it a try. Clients loved it (which was a plus), and actually started to get better results than we were getting with intervals.

So we get more fat loss, less stress on the body, and happier clients. It is a win-win-win. Currently we don’t program traditional interval training our regular fat loss clients anymore.

So, yeah…it is the death of traditional intervals.

You can get a sample workout using this kind of training program at:

http://www.warpspeedfatloss.com/workout.php

Mike: This is great stuff. Thanks for taking the time. I definitely recommend that everyone go to:

http://www.warpspeedfatloss.com/workout.php

and pick up the workout to try.

EPOC & Afterburn – Are They Real or Is It HYPE?

I talk a lot about EPOC, Afterburn, and the idea of burning calories and fat even after your workout is over. Over the past couple blog posts there have been some questions from readers about this concept. Is is real? Is it over hyped? How many calories are we talking about? Here is a question/comment from a reader, Jack , about this very thing:

You wrote that “Metabolic Circuits are essential to really crank up your weight loss because they have been shown in research studies to increase the total number of calories that you burn over the 38 hours following your workout.” Is this the same as when people speak of EPOC or a separate phenomenon? I ask this because I have read that EPOC is about 8-15 percent or so (depending upon activity intensity) of the total kcal expenditure during the chosen activity. As such quite a number of writers claim that any metabolic boost is not nearly as significant as it is made out to be. Not being engrossed in all of the research leaves me slightly confused as to which is closer to the reality of the situation.

Just curious if you can add some more clarity. I do not mean to come across as argumentative, I am just somewhat confused by what seems to be a back and forth between claims about significant metabolic boosts for 1+ days after certain types of activity and other claims that such impacts are largely overblown.

This is a great question. Yes, I was talking about EPOC or what Alwyn Cosgrove calls Afterburn.

What is EPOC/Afterburn? It is basically a phenomenon that occurs when you lift weights or do the metabolic type of training that I have been talking about the past couple of blog posts. The tabata protocol is a perfect example of something that elicits an afterburn effect. A very simple way of thinking about EPOC is that when you do this type of training you exert yourself beyond what your body is capable of handling (i.e. your body can’t keep up); it then uses the next 12, 24, or even 36 hours to ‘catch up’ metabolically. ‘Catch up’ = burning calories.

How many calories do you burn with EPOC? A bunch.

What is the reality of the situation? Is is 8%? 15% as Jack noted about?

I was emailing back and forth with Alwyn Cosgrove about this and here is what he had to say…

The “reality of the situation” is not going to be found in textbooks or papers unfortunately.

Basically it’s hard to truly measure caloric expenditure (during and post workout) of anaerobic activity and recovery when you are using a measure of aerobic work (traditionally oxygen debt).

Studies comparing the same volume of caloric work (ie same calories burned) from interval training or weight training to aerobic training, show a massive difference in total fat lost over a period of time?

Why? EPOC? Some other type of post workout change?

I don’t think we know the exact mechanism yet – we just know that SOMETHING happens post workout as a result of high intensity metabolic work that doesn’t happen with lower intensity work, even if calories burned during training are equal.

The numbers shown with EPOC don’t explain it completely. It would be nice to know exactly what happens, but more importantly we KNOW what happens — more fat loss.

Bottom Line - don’t be confused by “a back and forth between claims” – just do what has been shown over and over again to work.

Aside from all of this: – all the studies on EPOC are performed on aerobic work or standard weight training.

• The few studies on circuit based weight training show a higher effect.
• There has never been a formal study on the type of training we use. However – at 250 clients training 3 times a week for the past several years – I think I have more than enough “data”
• There aren’t any studies on an accumulative effect on EPOC (they all look at single workouts). If it’s even a 10% increase for 24 hours, is there an accumulative effect if you train every 24 hours? (there are studies showing an increased EPOC with two shorter daily sessions as opposed to one of the same total length) — the question is how long will the “between sessions” last?

We know that weight training increases resting energy expenditure and there is an EPOC effect. All we do is attempt to continuously ramp that effect up.

Again – in truth we don’t know the mechanisms behind this completely — I just know what results my clients get.
The research doesn’t disprove the results. It just looks at the mechanisms to explain the results.

(Mike again…) We talk a lot about EPOC in Warp Speed Fat Loss. As Alwyn said is all the extra calorie burning from EPOC? Not sure? Does is matter if we know exactly what it is from? Not entirely, as if you go on Warp Speed Fat Loss and lose 4 pounds a week for 4 weeks would you really care if it was EPOC or not? You’d just be happy you lost the weight right? So for now the jury is out but as soon as we learn more I’ll let you know. For the time being let’s just do what we know works —> This works

Please post your comments/thoughts below.

Kettlebell Fat Loss Revolution System Bonus

Really cool stuff today. I’m sure you’ve heard about the new Turbulence Training Kettlebell Fat Loss Revolution System that was released yesterday (if not that’s cool as I will tell you a little about it). In honor of that release I have an exclusive bonus for you if you purchase Kettlebell Fat Loss Revolution System through a special link. If you are interested scroll to the bottom of the page now for more info. Otherwise here is some really cool information about Kettlebell and fat loss training.

Mike & Kettlebells

I’ve been using kettlebells off and on for about 3 years now. I bought my first kettlebell at a Perform Better seminar and quickly ordered another one (FYI: paying shipping for kettlebells hurts your wallet). Recently my friend and fat loss master Alwyn Cosgrove has started using Kettlebells more and more with his fat loss training as it fits in perfect with metabolic style fat loss workouts (we even use kettlebells in Warp Speed Fat Loss).

Remember this Guy?

Do you remember the “Fit &  Busy Dad” Chis Lopez? He has 4 girls, works two jobs, and maintains a rock bottom body fat percentage? Here are three things have learned about Chris over the past couple months

1. He loves espresso and was kind enough to send me some on my birthday (I LOVE espresso too).

2. His wife is pregnant with ANOTHER baby and due in a couple months.

3. He has now moved to almost exclusively training with kettlebells.

He likes kettlebells as they are easy to use and don’t require a gym (having to go to the gym is one of the biggest complaints we get about Warp Speed Fat Loss). This is what he says about the benefits of using kettlebells:

“Kettlebells are compact, transportable and efficient. Combining a series of swings with kettlebell rows, presses & squats can not only improve your physical strength, but your body composition as well.”

Chris has teamed up with Men’s Health ‘Belly Off’ Trainer Craig Ballantyne to put together the  Kettlebell Fat Loss Revolution System (scroll down for my exclusive bonus if you pick up a copy). Here is a sample workout

Sample Workout From Kettlebell Fat Loss Revolution System

Repeat the following circuit 3-5 times.

Rest 60-90 seconds between circuits.

The objective is to better the time it takes to complete the entire circuit on each successive attempt.

1) Double-Hand KB Snatch x 10
2) Overhead Lunges x 10 reps (5 per side)
3) Push-Ups x 10
4) Mountain Climbers x 20
5) 1-Arm Swings x 20 reps (10 per arm, switching arms every 5 reps)

What People are Saying

People are really excited about this program. Here are is what some people said in anticipation of its release.(Note: There were 196 comments on the Kettlebell Workouts Blog I just picked 3)

“As an extremely busy person, single parent, mom of three, working full time and running a home based business on the side, finding time to work out is next to impossible. When I get enough sleep and have the energy to get out of bed in the morning early enough to go for a run, then my day is great, but often I don’t even have that time. This kettle ball workout appeals to me because not only can I do it indoors so it won’t matter what the weather is, but I can fit it in ten minutes here five minutes there, while watching TV, etc. So this is more likely to happen. Plus having a kettle ball laying around in your living room looks alot better than a set of dumbells. It becomes a conversation piece, and is interactive because everyone wants to pick it up and try it out.” – D Lynn

“I purchased my first Kettlebell a couple of months ago but haven’t had much of an opportunity to use it due to a shoulder injury I sustained the next day (unrelated to the KB). I have another month of physical therapy before I can expect to do any overhead pressing movements, but I am able to and quite often do some of the basics, including swings. I’m excited about the new, more unique movements in the free report and hope to give some of these a try as my shoulder heals.

I work sometimes long days and do NOT want to spend my evenings or weekends in a gym. I’m lucky to be able to work out during lunch most weekdays, but this is not always the case, so the Kettlebell at home is a great alternative.

Lastly, I have an extra motivating factor for working out with Kettlebells at home. My 15-month-old son thinks that it is _hilarious_ when I do any sort of “up-and-down” exercise, with Kettlebell swings being one of his favorites. The fact that I can entertain him at the same time I get a great workout is more incentive to pick up the weights, and I am sure that keeping this up will teach him to be active by example. He already imitates my bodyweight squats, so it’s a real father-and-son activity!” – Scott

“The TT Kettlebell Revolution Fat Loss System will be the perfect product to finally help me transform my body and help me lose that unwanted fat for multiple reasons. Kettlebells will be a new addition to my work out tools, and I like that they use multiple muscle groups to complete a task. I prefer to work out at home because I really don’t need a gym membership. As long as I have motivation, like a new Kettlebell workout to try, I can get a great workout at home in minimal time. Besides, “Kettlebell” just sounds cool! My main goal is to gain more strength and mobility and to maintain it. I can’t believe that I’m approaching age 50 — I’m just a kid! But I realize that having a plan and following it will provide amazing benefits. Truly, strength training is the fountain of youth.”

10 Minute Kettlebell Workout

Chris and Craig are have discounted the Turbulence Training Kettlebell Fat Loss Revolution System by 50% until Friday. Chris has also added a sweet bonus ebook (which I like better than the main workout book) called 10 Minute Kettlebell Workouts. Here is one of the workouts from the book. Very simple but it had me gasping for are when I did it.

Kettlebell Fat Loss Revolution System Bonus

So…you know that I rarely say “Go get this product/ebook/etc” but if you have any interest in kettlebell training, working out from home, and/or losing weight then I recommend you buy Kettlebell Fat Loss Revolution System (and by Friday so you can save 50%). If you….

Click This Link and Purchase

Then you….

Click this Link, Purchase TT Kettlbell Revolution and You’ll Automatically Receive from me digital versions of The Fat Loss Edge Video, Fat Loss Edge Manual, Fat Loss Edge Audio

Even if you aren’t happy with TT Kettlebell Revolution (which I doubt will happen) and get a refund, you can keep the Fat Loss Edge Bonuses I’m giving you.

**If for whatever reason you don’t get instant access to my bonuses don’t email Chris. Just shoot me a note at support [at] nakednutritionnetwork.com and I’ll make sure you get it right away. – Mike**

Complexes for Fat Loss Part II – Sample Complexes

Yesterday I posted an interview with Alwyn Cosgrove that outlined complexes for fat loss, what they are, and why you should use them in your training. Today I wanted to give you guys some practical examples of complexes. These are all done preferably with barbells over dumbbells.

Remember the rules are no taking your hands off the barbell until you complete the entire complex. Also don’t select a weight with your ego. Just 95lbs will kick your butt.

Here are the good courtesy of Alwyn Cosgrove:

Complex One
* Deadlift
* Romanian Deadlift
* Bent Over Row
* Power Clean
* Front Squat
* Push Press
* Back Squat
* Good Morning

Complex Two
* Snatch Grip Deadlift
* Snatch Pull
* Upright Row
* Power Snatch
* Reverse Lunge
* Push Jerk
* Jump Squat

Here is a way that you can progress through the outlined complexes:
Week One: 4 sets of 5 reps of each — 90s rest
Week Two: 5 sets of 5 reps of each — 75s rest
Week Three: 5 sets of 6 reps of each — 60s rest
Week Four: 6 sets of 6 reps of each — 45s rest. Then puke.

Fat Loss 101

My good buddy Alwyn Cosgrove just posted a new articled all about fat loss basics.  Alwyn is the mad scientist of weight loss and is always coming up with cutting edge techniques for maximizing the effect of a fat loss training program (Like the alternating metabolic circuits in Warp Speed Fat Loss). Here’s the article…

Fat Loss 101 By Alwyn Cosgrove
How do we actually lose fat? What do we mean by fat “burning”?
Here’s a very simple, (dumbed down) explanation of what actually goes on to create a fat loss effect.

The key concept that trainers and physiologists have shoved down our throat for years is that it’s all about calories in vs calories out. This is true – for weight loss – but it’s not the whole truth for fat loss– there are a number of protective mechanisms that the body has in place, called rate limiting steps to prevent fat being lost…Click here to read the rest of the article.

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