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Real World Fat Loss
The Workbook
Alwyn Cosgrove
Real World Fat Loss

The Manual
Copyright 2008 by Alwyn Cosgrove

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For information contact:
Cosgrove Results Fitness Training
24420 Walnut Street,
Newhall, CA 91321
Email: info@alwyncosgrove.com
Website: www.alwyncosgrove.com
The information in this book is offered for educational purposes only. The
author is not engaged in rendering professional advice or services to the
individual reader. The ideas, procedures, and suggestions contained in this
book are not intended as a substitute for consulting with your physician. All
matters regarding your health require medical supervision. The author
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Real World Fat Loss Workbook ~ www.AlwynCosgrove.com ~ Alwyn Cosgrove
All right guys thank you so much for hanging around till the end of the day to see me. Before I
get started, Im just going to run through a couple of rules I have in my seminars. Number one
is I dont have enough time to do the whole slides, so if you could hold your questions until the
end I will answer every single one of them. If I dont get to them, Ill be in an Irish bar down
the street.
You guys are welcome to come and ask the questions. Second, theres always people at these
people at these seminars that are kind of politically correct and they dont like to hear me say
some of the things Im going to say. Those people need to leave. Im not lying you guys need
to leave. All right, nobody left; so I can continue with what Im going to say. Im probably
going to curse a little bit and even when I dont youll think I did cause the accent Im using.
Im using a Scottish accent today to change things up a little bit.
All right. Lets get in there. How many people came this weekend to learn something? All
right most of you; well youre in the wrong place because my seminar is really about unlearning
everything that we know. I was listening to Bobby Cappuccio yesterday and he did a fantastic
job and he mentioned that in 2007, the last 10 years, we have doubled human knowledge and
we expect to double it again in 2008. So literally if youre not staying current with the research
and the evidence, youre falling behind rapidly.
A quick thank you to MF Athletic Perform Better. This is an amazing event. This is truly the
major leagues and I arrived on the social last night and Al Vermeil come up and says, Hey
Alwyn, hows it going? I mean thats Al Vermeil. The fact that the guy even knows who I am
is ridiculous, so Ive had an absolute ball being on the tour with these guys and Im going to
come back next year.
So when youre filling out the evaluations, A, Ive had cancer twice so I truly dont give a shit
what you say. [Laughter] So you can say what you want. B, I got paid already and Im coming
back next year so it doesnt matter. I want to thank Team Results Fitness; theyre my guys back
in California who have allowed me to evolve my theories. And my founder and CEO, my wife
Rachel Cosgrove who when you get cancer and you got a stem cell transplant, thats really
what they meant by for better or worse, you know what I mean? Thats a little beyond that.
And last of all, personal trainers in general kind of suck, all right, so you guys are the top of the
field and you guys came here and gave your time and money to raise the standards of this
profession, so hopefully I can help you a little bit.
This is one of my favorite lines of all time is, Dont give me the facts. Give me the truth, the
facts are always changing. And Im going to present stuff today that may have you
questioning what youve done in the past. Well not you guys, cause you guys are all super
sharp, but traditional trainers. So my approach to training has been based on the Bruce Lee
philosophy of Jeet Kune Do. Absorb what is useful and reject what is useless, epitomized
everything that he stood for. He died in 1973 and he was preaching mixed martial arts then to
cross train in different systems. Were now in 2007 and people know what mixed martial arts
is.
But this guy was ahead of his time and my theories on training are the same. Ill use anything.
You come into my gym and theres times when it looks like West Side Barbell, all my guys are
going heavy. Other times it looks like were just doing stability ball work. Other times were
using kettlebells. I dont subscribe to a philosophy of training other than getting the job done.
I meet people and theyre like, Im a kettlebell guy. A kettlebell is an inanimate object. It is
not a training philosophy it is a tool. And its a great tool, but you cant be a kettlebell guy. All
right, you have to be a results guy and thats hopefully what I am.
Okay the information plan. I stole this from Mike Boyle, cause hell call you on it and write
articles about you. The information presented is my opinion based on 17 years of coaching
experience and my desire to better myself at what I do. Im not hear to argue my opinion verses
your opinion. A lot of people ask questions and they dont really want to know the answer,
they just want me to tell them that theyre right.
I dont do that.
Ill tell you I disagree, but Ill still like you. And at the end, please ask questions. Ill explain
exactly where Im coming from, but Im unlikely to change my opinion based on argument
here. Like, youll see, Ill present some more stuff here.
All right, my information filter were in information age now right? And literally, you have
to block out as much as you take in. You have to decide who to listen to and who to ignore. So
a lot of people ask me, Who should I go see at seminars? Who should I talk to? My rule is, if
that person is not making money from training people or getting people better, I choose to
ignore them.
Im sure Ill miss out on some good information. Theres some good researchers doing some
good work, but in my opinion, if you dont have to pay your mortgage by getting people in
shape, thats where my filter is and I think its a pretty good one. I
m going to present a lot of stuff today thats real world. I got before and after pictures. I got
I always think that if I present research, people will go, Yeah Im not interested in the lab, I
want real world. And if I present real world, people say, Id like to see the research behind
that. Well Im like fuck it Ill do both then, bulletproof.
And lastly, anyone can criticize a method, but only a few ever actually improve a method. So
youll read a lot of criticism on the Internet and read people critiquing each others work, but
there has been very few advances in this field.
All right, a little video to start the day. [Video Plays]
How many people thought it was a real commercial for like the first 10 seconds? I saw one on
TV a couple of weeks ago and it was Im videoing this so Im going to hide the no it was
KFC, screw them. They have a its like, We have mashed potatoes and then corn and gravy
and cheese and chicken and more cheese and mushrooms. And I was like, what this is a real
commercial? And they call them their new famous bowls. Im not filled by the marketing
hype. It cant be new and famous, right?
That was a good joke, you can laugh
1990 $33 billion dollars were spent on weight loss. By 2004, the amount spent on product
alone, that doesnt include training, diets or surgery, was estimated to be $46.3 billion dollars. I
do not know why I put the .3 there, cause no one ever says if I just said 46 you guys wouldnt
know any better, but it was 46.3. Do you know what .3 of a billion is? Its $300 million
dollars. Thats a lot of money, the pie is huge.
And I envy personal trainers. You guys are working like what three hours a day making six
figures? No? By 2006 the US public will have spent a combined amount of $100 billion
dollars on weight loss. Thats a ridiculous amount right?
Heres a statistic that Mike Roussell sent me. At any given time approximately 45% of women
and 30% of men in the US are attempting to lose weight. The market for your services is huge.
The number one reason for hiring a trainer anyone want to know? Shoulder stability?
[Laughter] All right, still weight loss. Thats why you guys are all in here instead of Grey
Cooks stuff, right.
However, less than .5% of the fitness industry are financially independent. Most guys are still
working really hard and less than 5% are even making six figures. We have a $100 billion
dollar a year industry and theres people who cant make $100,000.00 out of it? Like you must
suck. [Laughter]
Thats easy. If a gas station owner told you he was only making $20,000.00 a year, youd be
like, What? Do they have a sign? [Laughter] So we have to recognize, as a whole, the
fitness industry is not doing a great job of this. Right, we have to stop pretending we know
what were doing. Well I know what Im doing. Okay. And Ill use the term here; most
trainers cause people get fold their arms and get all defensive if they think Im talking about
them. And if that happens, I am talking about you.
What this seminar will cover oh my God, Im behind already. Basically Im going to destroy
the myths that surround us. All the stuff you guys have heard or youve heard other trainers
say. And I will show you what I can do what have a more effective version of fat loss
programming and hopefully teach you how to make some money. And again Im a fanatic for
proof. I like to see before and after pictures, I like to see research, I like to see evidence.
Theres one guy I write for a website, tnation.com and theres one guy that disagrees with
everything I say, everything. Its like if youre doing everything the opposite of me and
youre getting great results, were both wrong, cause I know what Im doing works. I go, So
send me some before and after pictures or send me a freaking bank statement that shows you
actually make money doing this. No response, so. But Im going to back everything up with
evidence.
So heres my story. I was talking to Chris earlier and I said, Behind every advancement in the
field or every person that comes along and tries to elevate the game a little bit, theres an
underlying passion for it and heres mine.
I grew up in Scotland where everybody in Scotland is obviously a fat loss expert. And I just
read in November of last year I read a story in the USA Today that said Scotland had the worst
diet in the world. Thats the third time Ive said this at a seminar and no one has ever been
shocked when I said it.
Do you know that Ethiopia is in the world? They have no food. [Laughter] A Scottish diet is
worse than that. [Laughter] My mother is telling me, Clean your plate, theres kids in Africa
starving. And mothers in Africa are like, I know youre hungry, but you could be
Scottish. [Laughter]
So I started martial arts as a kid and I would get really fascinated with the I liked I liked
fighting. I didnt really like fighting. I liked hitting and not getting hit back. I didnt really
fancy the getting punched in the face part very much. So I went to college and I was studying
training and trying to make myself a better athlete and I started training a bunch of guys and
ended up making money while in college training. But as part of my degree I had to do a fat
loss project. So you remember all this stuff right? Twenty minutes of aerobic training and fat
burning zone and high carb, low fat diet, calorie control.
All right, I gave it to my mom when I but my mom is real heavy and she followed it for about
10 weeks and I got an A on the assignment and my mom actually past away of a heart attach
due to obesity about a week after I got my A. I got an A in the education system and an F in
real world. And this is still the recommendation were having. So thats my passion behind
this.
Someone asked me at a seminar, Why dont you present some stuff on hypertrophy next
year? Thats not Im not passionate about it and I wouldnt dig as deep as I have with this.
So here we go, a quick trip through history.
Nineteen seventy a video cassette was created, 1976 VHS format, 1995 the DVD was finalized,
2006 Hi def DVD, 98 TiVo began public trials and 2000 TiVo became widespread, by 2006
more than 55% of US households had DVR TiVo.
Why am I sharing this with you?
Lets parallel that with the exercise history. Nineteen sixty-eight, Kenneth Cooper published
Aerobics. Hes known as the father of aerobics, 1970 he published The New Aerobics that was
just the same. Nineteen seventy-two, apparently the heart and lungs of a woman are entirely
different so he published a book for women, 77, The Aerobics Way, 82 The New Aerobics
Program for Total Well Being, 85 running without fear, 88 The New Aerobics for Women
cause their lungs had completely changed since 72. [Laughter] Nineteen ninety-nine,
Regaining the Power of Youth at any age. Okay.
How many people have read all those books in this room? Just me. You didnt read them all.
Like a few Im going to present some stuff on aerobics and people will challenge me, Im
sure. Ive read all the books. So if theres an expert on aerobics in the room, its me, okay. Im
glad weve established that.
Lets get the health argument out of the way first. Eighty-seven, people who followed my
exercise guidelines exactly, but ignored their diet and their weight had heart attacks at age 55,
so a guy, Kenneth Cooper said that. You may recognize the name. Hes the father of aerobics
who published all those books.
Heres what jumped out at me. Followed my exercise guidelines exactly and ignored their
weight. Wasnt aerobics supposed to be a weight loss modality? In 92 Kenneth Cooper I
dont know if you recognize the name.
Hes the father of aerobics, published all those books. He said, Research has shown that
strenuous aerobic exercise is associated with oxidative stress and tissue damage. Ninety-two,
again Kenneth Cooper, does anybody know who that is? [Laughter]
Said, The bodys need for oxygen during aerobic exercise seems to produce free radicals
resulting in DNA damage, cancer, damage to muscle tissue and make the cells more susceptible
to aging. In 2000, There is no correlation between aerobic endurance performance and
health, longevity or heart disease protection. Kenneth Cooper, right, you probably heard of
him.
Why didnt we stop listening to this guy in 1968 when he wrote the aerobics book? When hes
recommending some different things now. Hes changed his own modalities. If we did that,
wed still be using beta max cassette tapes if we applied that same thinking to our technology.
So this is going to be the key of the presentation.
Those guys that went through it this morning, we have the orange area is your resting metabolic
rate. This is the focus of all my fat loss efforts. Most people focus on how much they can burn
during activities. Now I know you guys are looking through your notes to see where this slide
is.
Its not there. A, you can write that on your critique form and I will I dont care. B, we hand
these in early and I am constantly updating so I add things to it. Those of you that are going to
be mad that Ive added extra things to the presentation can close your eyes at the valid points so
that you can stay on track.
The thing I want you to remember here is the biggest part of it, is resting metabolic rate. Its
not your exercise activity. All right, that focus is off. Theres a hierarchy of fat loss and I will
come back to this at the end. Number one is correct nutrition. Number two
Is still correct nutrition, right? Its that important. You cannot out train a crappy diet. Its
impossible. Theres not enough hours in a day and you cant turn the metabolism up that much.
Number three is if you look at my wording here. Activities that will burn calories maintain or
promote muscle mass and elevate metabolism.
Following that are activities that burn calories and elevate metabolism, but not necessarily
promote or maintain muscle. And finally, activities that burn calories, but dont necessarily
maintain muscle or elevate metabolism. So theres a hierarchy of things. If you could only do
one thing you would prescribe a nutrition protocol. Two things you would add number three,
okay. So when I put it together for fat loss training, heres what I come up with.
Number one, metabolic resistance training. And Ill explain what that is. Those of you that
were in the workout this morning will understand what it is. And those of you that dont know
the people that were in the workout this morning theyre the sweaty people next to you.
Theyre still sweating. Second is high intensity anaerobic interval training, okay. The third is
high intensity aerobic interval training. Ill come back to this slide as well at the end. Then its
steady state at high intensity aerobic training and then steady state low intensity aerobic
training.
Theres the hierarchy of what would work. So if you only have three hours a week, just do
number one. You dont need to do anything else. If you have four to five hours a week, use
number one and number two. Five to six hours, add in the third. Six to eight add four and in
fairy tale world you can add number five.
Havent we always done it reverse? With giving people aerobics first and they built up to it?
Its completely backwards. I had a conversation with Mike Boyle about this and with his
hockey players. For fat loss they do 45 minutes on the bike five days a week. And Im like
Thats a junk program. But these guys are doing two hours of skills training a day then two
hours of strength and conditioning with Mike and theyre still fat.
These guys need to get put down their Twinkies. But theres four theyre doing four hours
of activity. After that if you still need to create fat loss, then of course youre not going to do
more sprints or more resistance training so that makes sense. So this is our hierarchy and Ill go
through and explain it. Ill come back to it at the end.
This is Patty. Patty was a client of mine a long time ago, 285 pounds when she started the fat
loss program and this was earlier in my career so it took me about a year to get her down to 130
pounds. So I was still using some different things there and still really refining what I was
doing. And theres the before and after.
All right, effective fat loss programming. Im going to start with a question and I want you to
answer it like youre a regular trainer. Not like the sharp guys that you are. How much do you
know about fat loss? As much as these guys? Rob Rogers right there. Youve heard this
before, right? If we create a caloric deficit if X amount we will lose Y amount of fat, right. If
we had 3500 calories is a pound of fat, you do 500 a day for seven days, all right. Have you
heard this? Im not asking if you believe it, have you heard it? Yeah everybodys heard this
and it still gets quoted a lot by people who should no better.
Its actually false. Heres a good study where they took groups of two groups of boxers who
were dieting to make weight. Put one group on six meals a day and one group on two meals a
day. They ate the same amount. And the group eating six meals a day lost more fat. Now
theres a lot of stuff on meal frequency, looking like maybe it doesnt matter. This is the only
study where they dieted the guys down. All the other studies looked at meal frequency and just
tried to see what would happen. Well you still have to create you have to generate some fat
loss and were looking at what works better.
So number one, eating the same amount of calories by spreading it out there appears to be
something to that. So that should just for your clients theres an easy step that you can make.
What is that? [Laughter] Right have you heard this, a calorie is a calorie, right. Like as long
as you Im going to go Im taking out the last one if with the same meal frequency as long
as we adjust calories verses calories out.
Youve seen the little scales right? Then we would see the same fat loss. So in other words,
protein carbs and fat dont really matter as long as you eat less and exercise more. Have you
heard this? Everybodys heard this right? Junk. At the same caloric intake, your low
carbohydrate diet resulted in a significantly greater fat loss and participant retention. Thats me
sold with participant retention alone. If it was just the same, but more people stuck to it, Im
golden. Thats what I want. That study came out 2004.
I found a couple of extra studies all of them the low carbohydrate arm had an enhanced fat
loss compared to the high carbohydrate arm. Just briefly, Ive used the term low carbohydrate
here and I was corrected on a seminar that low carbohydrate means 120 grams of carbs or less.
I dont believe all of these diets had that number. They just used low as a percentage, which is
a real fallacy because you can change if youre eating a 50% carbohydrates and then you eat
an extra 20% protein that becomes a low carb diet by definition. Even though you didnt
reduce carbs.
So the studies at the bottom where I have put the star they actually consume more calories in
the high carb group. So you got two things now. You can go to multiple meals and reduce
carbohydrate intake a little bit right and were going to see enhanced fat loss over other
methods.
This is the summary of a mental analysis of all the studies. A mental analysis is when you look
at every study and try to combine the results. And what they found is that low carb, high
protein diets actually affect body mass and composition favorably regardless of how many
calories there are. So the calorie thing is becoming a I dont want to say a lie.
It was a mistake by us. We misrepresented that. And the statistics are saying for the for those
of that are in the room that are not real fans of studies, in the past five or so years, how many
studies have shown a low carb diet out performs a high carb diet? Well several. I stopped
counting at about 15. And how many have shown the reverse? Absolutely zero. So Im not a
real science guy, I dont go through research looking for holes in it. If theyre all flawed
equally, Im seeing the evidence seems to have shifted in favor of this. So I dont ignore it
anymore.
The difference between women and men. This is true, by the way. My wifes about 8% body
fat and she was looking in the mirror like, Im like this Im like diesel man. Look at that.
[Laughter] Shit. The key think is you have to coach them differently. Thats a whole other
seminar, but Id be remised to not mention.
Until you master the psychology of training, the physiology doesnt matter at all. And youve
got to if I was training Keith Id just be like, Keith, youre a fat bastard. Youre the fattest
guy I have get over there and do some squats. And with my female clients were like, You
guys are looking awesome. Keep it up, youre just almost perfect. And it hell bust his ass
and shell bust her ass, but its different coaching styles. Keiths a little hes in touch with his
feminine side so that might not work with him too well. But you have to coach them
differently.
This is Maria; this is one of our clients. She doesnt do Tae Kwon Do; shes just standing next
to my wall of fame. So this is her looking sexy. This is Maria 12 weeks later. She lost 32
pounds in 12 weeks. She looks pretty good. Theres the before and after. Twelve weeks is a
these girls I dont want to say that theres nothing magical about what we do. We train people
hard and they get good results and obviously the second picture is a professional shot. I dont
want to misinterpret what Im showing you here, that one was taken by us and the other one
was taken by a professional photographer, but a blind man could see the difference.
The addition of aerobic training to a caloric deficit. Weve already cut calories, right. Now
were going to add aerobics and burn more calories right. Will I lose more fat when I do that?
Have you heard that I should if I cause Im increasing the caloric gap? Im eating less and
now Im burning more. I should lose more right? Unfortunately, no. The addition of 45
minutes of aerobic exercise at 78% max heart rate five days a week for 12 weeks had no effect
over dieting alone.
So me and you start a diet. I go five days a week to the gym running at a fairly decent clip.
Twelve weeks later we lost the same fat, youre happy and Im pissed. I hate aerobics. I did 30
minutes today at the gym and like four hours passed. I was man thats - hey its not an
effective modality. Thats 60 sessions of aerobic training for no additional fat loss. Notice how
cutting edge this study is.
Its 98 its not new. A six month study that came out this year in January as the effect of
caloric restriction with or without exercise on body comp and fat distribution. Two groups, diet
only, diet plus aerobic exercise, 50 minutes five days per week for six months. No additional
effect of aerobic exercise on body composition. Six months, Id be pissed! You could have
watched movies and read books and done cool things.
Now Im not my wife is an Iron Man Tri-athlete, shes in elite classes right now training for
her event. I believe in aerobic exercise strongly. I dont want you to misinterpret what Im
saying. I think it has a lot of benefits. I do about four pure aerobic sessions a week myself, two
to four. After my stem cell transplant its cool of George Bush to veto stem cell research,
huh. Thank you very much George. Im alive. I think its valuable, but its not valuable for fat
loss training.
A 12-month study. You guys are probably youve seen this study before because it came out
eight days ago. Thats how much of a loser I am. I was reading PubMed. Exercise effect on
weight and body fat in men and women. Six hours of aerobic training per week for a year. You
can guess that this story ends with me being pissed, right. Average weight loss after one year
was three and a half pounds or about .3 pounds per month. Thats 24 hours of aerobics for .3 of
a pound.
Like is that even measurable?
Would you even notice it?
You could do that by accident. And it was 3.08 for women and 3.96 for men. It was really
unimpressive. But thats a its a year study. So I gave you one, 12 weeks it didnt work, it
doesnt work at six and it doesnt work at a year. I dont next year Ill probably have three
year research to show you, but Im going to guess it still doesnt work.
All right, next question for you guys who are all super shot. If youre diet is a constant, so
everything Ive told you before, were accepting as fact, then the more calories you burn during
training now this is a tricky one, the more fat youll lose. It almost makes sense right. That if
I burn more calories in training Im going to lose more fat? Huh uh. This is the landmark study
in interval training by Tremblay out of Canada, which is the impact of exercise intensity on
body fat and muscle metabolism. Twenty weeks of endurance training verses 15 weeks of
interval training. The energy cost of endurance training was 28,000 calories and the interval
training was 13,000 calories. They burned less than half with this program. The interval
training group showed a 9 times greater loss in subcutaneous fat than the endurance group.
Nine times.
The same I would have bought it, because they did less right. It was actually better. They
burned less calories and people always say, How can that be? Well its not the calories that
we burn in the exercise session, right. Its the effects on metabolism and interval training will
elevate metabolism.
Again statistics are saying in the past five years how many studies have compared interval
training and aerobic training and proved interval training is superior? Several. Again, I stopped
counting at maybe 20 or so. How many have shown the reverse? None. So weve now got
multiple meals, reduce carbohydrate intake and an avoidance of aerobic exercise in favor of
doing interval work. Are you starting to see how these things are coming together?
How many people really believe that working harder will not get you better results? Good.
Because sometimes this comes across as controversial. Well thats really all Im saying is that
interval training youre going to work harder and youre going to elevate metabolism and
youre going to see better results. Thats really all there is to it. So you guys can probably
leave now.
All right. One of my secrets to fat loss. This is good. Keep your hairy ass out of the fridge
[Laughter] and youll lose fat. All right, have you heard this one? You need to eat less to
lose fat and eat more to gain muscle? Almost kind of mixed sense too, right. You got to have
give your body the building blocks of protein. So its impossible to do both at the same time,
cause they work independently. No.
Muscle hypertrophy with large scale weight loss, 93. An 800-calorie per day liquid diet for 90
days. Id be pissed on day two. The reason they did this is to take diet completely out of the
equation. Put them on a real strict diet so that was not a variable. Average weight loss over the
90-day period was 35 pounds. Thats pretty significant. All subjects increased the cross section
area of the muscle fiber significantly. Theyre muscles got bigger. So my this is my theory at
the bottom. Is that I think weight training is a stress on the body that is so significant to the
homeostasis of the system that your body will respond by growing muscle regardless of other
conditions.
Its kind of like if you couldnt breathe your body would happily break its own back to get you
oxygen, because breathing is higher up. Its a bigger cutting off oxygen is obviously a bigger
stress to the system. I believe that weight training works like that. That regardless of what else
youre doing, weight training is the corner stone with the sub clinical sub optimal intake
youre still getting muscle gain.
This is another study with increased protein intake and resistance training on lean mass and fat
mass in overweight police officers. Not many of them, right? So they followed a hypocaloric
diet for 12 weeks. I dont really remember the details, but they were eating less than they
should.
Group one did diet only. Group two did diet plus resistance training plus whey protein. Group
three was identical to group two, but they used a casing protein. They actually used a I
believe it was Matrix they used in the study. That wouldnt really matter. I just want to give
Matrix a prop for actually doing the study.
After 12 weeks the diet only group had a loss of five and half pounds in fat with no change in
lean mass. The resistance plus whey group had a total fat loss of 9.2 pounds and a lean mass
gain of 4.4. So it was about the same total weight loss, it wasnt really significant. And the
casing group showed a total fat loss of 15.4 pounds and a lean muscle gain of 8.8 with 6.6
pounds total weight loss, which was slightly significant. So we could see that maybe adding a
casing protein for some of your clients programs could result in something.
Ive wondered since I put this slide up if she ever made it and was the photographer killed
shortly after by a flying button in the throat. [Laughter] All right, heres an easy one. Theres
nothing you can rub on your skin that can reduce fat right.
Of course there is. Glycyrrhetinic acid the active principal of licorice can reduce the thickness of
subcutaneous thigh fat through topical application. Rub it on had to they rubbed it on one
thigh-
And not the other and after a month the difference was significant. However, I believe it was
statistically significant and not necessarily real world significant.
Another study that came out again you guys probably read it. It just came out last month.
Two groups exercised and ate 1200 calories per day for 12 weeks. One group used I dont
even know how to say this aminophilline cream to the mid section.
Reduction in waist circumference was 11 centimeters in the cream group and five centimeters
in the control group. Thats real world significant. Thats pretty big and it always made sense
to me that a lot of the studies on cream had people rub it on the abdominals or rub it on the leg
and not try to lose fat.
Well nothings going to work that strong. But if were losing fat, I always feel there had to be a
way to where we can focus where it came from. It just made sense to me that we could decide
where the fat was coming from. And this latest research is showing it.
Now I do want to point out I dont know why. People ask me why and Im not sure. What I
am excited about is we didnt think this was possible before. Now were finding out that it is
possible. So maybe in the future well have some interesting things that we can do.
This is Haley with the geeky face, 169, 26.4% body fat. This is a cool story. Haleys brother
came in at my gym and hired my team to train her cause she was going to college for volleyball
and he gave it to her as a birthday present before he left for Iraq.
Unfortunately he didnt make it back, but Haley busted ass. Her brother would be proud of her.
I modified the program a little bit. She still has her magic slippers on, but we started doing a
little more athletic focus training with her with the after burn remaining in effect. Twelve
weeks later she got down to 155 at 16% body fat.
She now plays division one volleyball at University of Idaho and she leads her conference in
kill, this kids a stud. But that was a I want to show young people and older people. I want to
show everybody I have to show that principles dont really change.
All right, is spot reduction through exercise possible? Anyone? Youre right, it is. Later study
is come out in September last year that showed that blood flow and lipolysis fat breakdown is
higher in the working leg foot and leg extensions, I get more fat breakdown from the working
let than from the resting leg.
Here again, I did the math on this. It turns out that it would be 30 minutes of leg extensions for
an extra gram of fat. Its not going to work in the real world. Its statistically significant, but
its not real world significant and theres a difference there. But again, its interesting that we
thought this was impossible. Its not impossible, it happens. You can localize fat stores and
target them.
All right, Im going to cover supplements real briefly. Are there any supplements besides
casing that I mentioned that can enhance fat loss? Yep. This study came out the guys were
on a controlled diet for three weeks. So theyre at maintenance calories. They didnt lose any
weight.
And then they changed the diet. They switched six grams of fat for six grams of fish oil, still a
fat. So their total calories didnt change and they lost an average of 2 pounds of fat in the
following three weeks. Not a huge amount, but they didnt do anything. They generated fat
loss in the absence of any fat loss stimulus, which is pretty interesting.
Another study compared fish and fish oil content, 324 subjects, thats pretty large, split into
four groups. They had a control group, a lean fish group, fatty fish and fish oil. And it was the
same macros and calories so they took in the same amount of fish oils. And the results showed
the fish group showed increased weight loss of 2.2 pounds in four weeks. So maybe adding
fish or fish oil supplements to the clients diet, Omega 3 seems to do something. Independent
of a fat loss stimulus.
And this was the last one that did a omit analysis of studies in conjugated linoleic acid another
fat supplement. That three grams per day seems to result in additional fat loss. So were
looking at supplementing with some good fats for clients will appear to have a beneficial effect.
If you put in at a PubMed if you go to Pubmed.com, which is where you can search the
medical databases. If you put in fish oil and any disease you can think of, theres studies on it.
I mean everybody should really be taking it right now.
This is Kristin. Have you ever had this happen? Client walks in looks like this and brings a
picture of like Monica Brant or something like that. Says, I want to look like that. And
youre like, Okay have you ever exercised before? No. I saw a fitness show on TV and Ive
entered one in 18 weeks. Can you help me? I was like; Yeah I can help you if you want it.
Sixty five pounds later she won first place at the California Figure Championships, which I
dont know if you guys follow figure body building, but California is pretty competitive at that.
Theres a lot of narcissistic people out there. Its probably I dont want to put any cause
someones always from that town, but I could imagine that winning the like the Nebraska
Figure Championships is not as hard, right? [Laughter] So Kristin did a good job. So shes in
good shape.
All right, dogma. This is where I start to slam some of the stuff that you guys have heard.
Fasting aerobic training. This does my head in. But this has resurfaced recently in a lot of the
websites and magazines that you if you run on an empty stomach, youll burn more fat. I
dont like to have an empty stomach on an empty stomach.
I presented that aerobic exercise doesnt work, so if youre hungry will it suddenly work better?
And the real question behind this is this substrate utilization during an exercise is what we
burn during exercise actually matter at all? It all really came from the misunderstanding of the
fat burning zone. Im going to go through this briefly as Im sure you guys are sick of hearing
it. But its still on the equipment in most gyms. Its the fat burning zone.
The study came out showing that peak fat oxidation occurred of about 63% of the 02 max and it
declined as you went harder. So you actually burned less fat during the session. But thats been
misinterpreted. Were talking about a percentage of fat burned from calories.
Were not talking about total calories over all. If I burn more calories they amount of fat I burn
still goes up even though it shrinks as a percentage. Thats what Ive just said the
misinterpretation of total fat oxidation was proportional. And no one ever looked at they
stopped looking at the end of the session and made these decisions on aerobics.
If I had you do weight training and we started at 9 am and I studied you and we stopped the
workout at 10 am and I studied what was going on on your muscles and I stopped looking then,
I would come to the inevitable conclusion that weight training is the fastest way to get smaller
and weaker because it destroys muscle tissue.
Does that make sense?
Thats what happens in a workout. You break down tissue, then your body responds by
growing new tissue. So when people were looking at aerobic exercise, they look and goes,
Well it burns a lot more fat than doing interval training. But they stop looking at the rest of
the day. Theres another 23 hours something in a day where other things are going on. The big
picture is what we have to see. So low intensity cardio doesnt work. Does it suddenly work
when youre hungry?
Me and my identical twin are going to go running. He eats a piece of toast and goes running. I
go running and then eat a piece of toast. Well, how much difference will there be? No fucking
difference at all. [Laughter] Okay the underlying mistake I got this line from Alan Aragon he
said it in Geek Speak, which is focusing on stored fuel usage during training instead of
focusing on optimally partitioning exogenous fuel for maximal lipolytic effect around the
clock. Which translated into Scottish is the other 23 hours a day, right. The exercise period is
a stimulus for the other 23 hours of the day. Its not our focus.
And this is Im just going to hammer this home, cause I dont want anybody emailing me
about it. Taking carbs during exercise doesnt reduce fat oxidation. There is a study two of
them. This study had guys taking high glycemic carbs while undergoing either low intensity
exercise or high to moderate intensity. They completed a two-hour cycling bout on board
thats a long time. And took the carbs and 30 minutes, 60 minutes and 90 minutes. This is like
endurance training. Low intensity group fat oxidation didnt change compared to the fasted
state until 90 minutes of exercise.
In the 68% group, which is what people will do. Thats the kind of speed theyll move at.
Theres no change at all. So it didnt matter. But the summary of that was that adding
carbohydrate, taking it then, before your session seemed to increase performance without
effecting fat oxidation. Now if carb intake during exercise increases performance, increased
performance is more worked performed, more worked performed will be more calories burned.
Thats a more effective program. So now were looking at maybe timing our nutrients around
workouts a little bit. Adding some carbohydrate so you can add that to your list.
This is Neil. This is a lesson in psychology where I didnt do a great job. I messed this one up.
Neil came in our facility at 265 pounds. In about 10 months he lost 80 pounds and got his sixpack. But this is kind of funny, but I feel like I failed when I go to the next one.
This is before and theres his after. Do you notice that he still has the farmers tan going on?
He didnt want he still thought he was fat. He didnt take his shirt off when he went to the
beach. So thats a to me this is he did an amazing job physically, but I never got there
psychologically with him. He still had those issues and youve got the psychology to make a
difference in peoples lives or they wont keep it off.
So what does work? Okay this is why everybody came for the secrets. Increased meal
frequency and a reduced carbohydrate diet. Im not sure if you even need to reduce it. We just
need to keep insulin low. So I dont really believe in low carb diets.
Theres a restaurant near me called the Elephant Bar, do you guys have that anywhere, its like
a chain? I think they have them and theyre kind of like TGI Fridays and I used to live in New
York and I love buffalo wings, right. I know theyre not made from buffalo, theyre actually
made from chicken, cant say I didnt know. So I go to the Elephant Bar and Im sitting there
and they have buffalo wings and they have low carb buffalo wings. I was like, Whats up with
that? Cause I thought they were just like protein and fat. So I asked the waitress and she said
that the low carb buffalo wings dont come with celery or carrots. [Laughter] This is a true
story. Apparently the obesity epidemic in the United States is too much fucking carrots. I dont
know.
All right, here we go. Increased meal frequency, a reduced carbohydrate or controlled insulin
diet. Interval training, resistance training and possibly casing protein, fish oil or omega-3, CLA
supplementation that seems to work.
Im going to cover why resistance training works. Interval training works because its
metabolically demanding. It works the I talk about it three levels. Metabolic debt where you
burn calories and your body has to do something, burn some fat stores to catch up. Metabolic
disturbance where its a bigger gap and then the level that were doing is what I call metabolic
disruption, where your body for several hours will be burning more calories than it was as a
result of that stimulus.
So resistance training works the same way. Heres a study and Im not a big studies guy, but I
just feel like if I add them along with my experiences and my pictures, youll see that
everything starts to make sense. They compared strength of aerobic training isoenergetically.
They burn the same calories during the activity and the strength training group lost more fat and
maintained more muscle.
Another study, overweight subjects in three groups, diet only, diet plus aerobics, diet plus
aerobic plus weights. The diet group lost 14 pounds of fat in 12 weeks. The diet group plus
aerobics, one more pound. And the training was 3 times a week starting at 30 minutes and
progressing to 50 minutes and I think it was five times a week by the end. Id be pissed, one
more pound. Then the last group, the weight training group lost 21.1 pounds of fat its a no
brainer, its a knockout victory for resistance training. Especially the way that I prescribe it as
with metabolism being the target, not muscular hypertrophy.
This is one again with an 800-calorie diet to take out the diet equation. Resistance verses
aerobic training. Four hours of aerobics a week and the resistance training group that was a
shitty program, two to four sets of eight to 15 reps, 10 exercises three times a week.
Thats pretty high volume and it probably excessive. V02 max increased equally in both
groups. This is whole other presentation, but the aerobic training didnt improve aerobic fitness
any better than strength training did.
Theres some food for thought.
Resistance training group lost more fat and did not lose any muscle even only 800 calories a
day. And the resistance training group increased metabolism compared to the aerobic group,
which decreased metabolism. So if we extend this study out, to maybe six months to a year.
The resistance-training program will work better and the aerobic training program will continue
to not work at all.
This is Mark. Mark came in at 237 about 30% and that was Mark 12 weeks later down 17.8, 36
pounds of fat in about 12 weeks. These recommendations are one to two pounds of fat loss. If
youre not seeing two pounds plus with people, you need to look at your programs. Probably
not doing a good job.
After burn. Ill get to this in a second, cause someone will ask me this at the end so I may as
well address it. What do you do with a client who wont follow the diet? Everybodys thinking
this I have clients that wont follow the diet. Well rather than pick on anyone, its because
you suck. Youve given them a nutritional plan that they cant follow.
Thats why theyre not following it.
What did you have for breakfast this morning? He had oatmeal right, which is a good choice.
If I wanted to create a better choice, maybe we could go with steamed orange roughy.
[Laughter]
Hes not going to be compliant right. Thats what were doing. Clients are eating four
pancakes for breakfast and were like, you should have some egg whites with some flack seed
sprinkled on them. And theyre like, Im not doing that.
Why dont we say, Why dont you eat three pancakes instead of four? That would be enough
of a step thats a step in the right direction. I never had clients not follow my pay me money
and not follow my advice. I never saw it. So I started to realize that my diet seemed to be
better than most peoples.
My results are better and they were following the diet and I realize its because I take baby
steps. I can give anybody here a body building contest diet that will dial you in to perfect shape
and youll be miserable as all hell doing it. But I want to look at where your diet is now and
make a step in the right direction. So if youre the first thing you have to get with a client is
compliance. They have to follow your advice. So start with something they can follow. And
once theyre following that to about a 90% compliance or better, you can make an additional
change. Cause most clients
Clients dont follow your diet, you dont see any results, what can you change if they dont
follow it? Make the diet get compliance first. If theyre eating a Big Mac and large fries and
coke for lunch, maybe go to a hamburger a small fries and a diet coke. Like thats not a great
choice, but its a significantly better choice right? So start thinking about compliance as your
number one goal with clients.
All right afterburn. That would be a cool name for a book available at afterburntraining.com
end of sales pitch. Effective fat loss programming hinges on the understanding of EPOC.
EPOC is defined as excess post exercise oxygen consumption and theres really the elevation of
metabolism as a result of the exercise that you do. Were increasing the metabolic rate for
several hours afterwards.
Quick study that came out in 2002, they did resistance training exercise, they did three exercises
for four sets of 10, 12 total reps in 31 minutes and EPOC was elevated significantly for 38
hours post workout. So for 38 hours after the training session, theyre still burning more
calories than they did normally.
Thats a big number. Thats really significant.
Heres my thinking though, if I get 38 hours where its elevated, if I do it again, can I elevate
and already elevated metabolism? This is the shit that keeps me up at night. This and, What is
up with that black smoke monster on Lost. [Laughter] Seriously. I go back and forth, reading
my studies and watching that. And who is the guy in the house? Off track.
This is Jerry. Jerry works for me and will be pissed if she sees this on the DVD. Theres Jerry
15 pounds of fat down. She didnt have a lot to lose, but shes actually a law student, so you
can imagine she had a lot of free time, right. Theres Jerrys before and after. So lets put it all
together. The only truly limited non-renewable resource anyone has you can make more
money is time.
Thats our limiting factor when I put these programs together. So we have to have a hierarchy.
I promised to go back to this and here it is. Number one, you have to eat everyday. So lets try
to eat better with our clients. Again our goal is compliance. It doesnt have to be the perfect
diet in the beginning; it has to be an effective diet. Second, only add activities that will burn
calories while youre doing it and will promote or maintain muscle mass and will elevate
metabolism.
A lot of guys, right now are the recommendation is that youre training for strength and when
you want to lose fat you just change your diet and you dont need to change your training. Like
and if I want to gain muscle I just need to eat more food and I dont change my training again,
wow hes training geniuses. And all they do when they change their diet is they cut
carbohydrates out.
So the difference between training an athlete for the Olympics and training someone to lose fat
apparently is just the amount of carbs you eat. Well, thats BS right. You can do a better job
than that. Any trainer thats honestly telling me that the program used to get someone stronger
and bigger is the same program theyll use to get someone smaller and leaner is wrong.
Then its activities that burn calories and elevate metabolism. Thats where we get into interval
training. It doesnt necessarily build muscle. It doesnt necessarily maintain muscle. And
lastly, activities that just burn up calories. This is when if youve got a boxer training for a
fight, you might need to add more calories more activities to get his weight down and you
cant add any more intense activities, because of the amount of training hes doing. So for
training, this is what I mentioned before.
Metabolic resistance training, interval based high intensity anaerobic cardio training; interval
based high intensity aerobic training, steady state high intensity aerobic training, steady state
low intensity.
So I at the last seminar in Long Beach, a guy asked me a question, Does it bother you that
the on The Biggest Loser show they do all these hours of cardio? And I said, Well first of
all I had cancer twice so a show about fat people doesnt bother me at all. Secondly if you
look at this hierarchy here, Im only going to do the resistance training about three hours a
week.
But if I had a contest where there was like $100,000.00 on the line and I can train you eight
hours a day. I would add a lot of aerobic exercise. Just to burn up some calories. But the
reality is thats not a situation most of us are ever involved in. Most clients are about three
hours a week with you right? Like two to three hours a week and thats often all they can do.
So that becomes its a tool when you have all the time in the world that you can still use to eat
up calories, but its the last tool you use when everything else is ended.
So putting it all together. Maximize the benefits of your resistance-training program by

creating maximum metabolic disturbance. This is how you do that. You have to go heavy.
Today we did it with body weight so we didnt go as heavy as I would want, but for some
people in the room, that was enough. We created enough of a stimulus. A time under tension
approaching 60 seconds.
Most people in the gym lift too fast to create metabolic effects, like their sets are 10 to 15
seconds. So we try to get up to closer to 60, somewhere between 40 to 60 seems to work best.
Short and complete rest periods. So you dont get to stand around too much in my gym. And
the use of alternating sets in may circuits to maximize density.
So heres an example. If I do if I pair squats and pushups so Im going back and forth
between them. Ill do a set of squats for about eight to 12 reps, which takes about a minute.
Then Ill rest for a minute. Then Ill go back to then Ill go to pushups, do about a minute of
pushups and rest for about a minute. And now I have about three minutes rest between sets of
squats, right. So I can go very heavy. I can still work hard. And that so Im only having a
minutes of down time in the gym, but Im getting three minutes of rest before you go back to
squats.
That allows me to keep the if I said squats every 15 seconds, youre going to do a set of
squats. Youre just going to its going to end up just being aerobics you wont be able to go
hard enough. So youve got to add rest periods and youve got to time rest period, its a
variable that you can control with clients that change things.
So by pairing upper and lower, there seems to be an effect that Ive seen with my clients that if I
do for fat loss. If I do an upper body workout and a lower body workout will burn X amount
of calories. When I take that those same workouts and sort of mix them together and make
two upper lower combined workouts, the caloric burn seems to be elevated. And I think its
just purely because we dont look at muscles, we look at movements, right.
Im training a whole body twice a week instead of half a body once a week each. It just kind of
makes sense to me that that will work better. So for fat loss clients theres a tendency for me to
really favor whole body routines. And this increases the EPOC significantly when you do that
and thats what were after, the afterburn. Thats it for me. Thank you guys so much for
listening and Ill see you soon. [Applause]

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Real World Fat Loss

Real World Fat Loss

Copyright 2008 by Alwyn Cosgrove

Real World Fat Loss Workbook ~ www.AlwynCosgrove.com ~ Alwyn Cosgrove

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Real World Fat Loss Workbook ~ www.AlwynCosgrove.com ~ Alwyn Cosgrove

Real World Fat Loss Workbook ~ www.AlwynCosgrove.com ~ Alwyn Cosgrove

Real World Fat Loss Workbook ~ www.AlwynCosgrove.com ~ Alwyn Cosgrove

Real World Fat Loss Workbook ~ www.AlwynCosgrove.com ~ Alwyn Cosgrove

Real World Fat Loss Workbook ~ www.AlwynCosgrove.com ~ Alwyn Cosgrove

All right, a little video to start the day. [Video Plays]

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That was a good joke, you can laugh

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Why am I sharing this with you?

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golden. Thats what I want. That study came out 2004.

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