Alwyn Cosgrove – from Afterburn Extreme Fat Loss Training – Part II

by Stephen Holt, Stemulite Fitness Pro

The AFTERBURN ENERGY SYSTEM Routine

This can be performed using any cardiovascular machine, and I suggest that you use them all.

Multi-mode cardio (where you change the machine or type of activity regularly) has been shown in the research to be another more effective factor. So as a general guideline, don’t use the same cardio machine two workouts in a row.

The Routine:

* Warm up for five minutes
* Round: Perform 1 minute as fast as you can (a level 9 or 10 intensity – on a scale of 1-10).
* Recover at a moderate pace for two minutes (a level 6-7 intensity).
That’s one “round” – and it lasts three minutes
* Cool down for five minutes

Now alongside the weight training and nutrition program included in this e-book – I also want you to perform the Afterburn Energy System Routine several times each week.

These interval workouts can be done after your weight training workouts, later the same day or on separate days.

What I DON’T want you to do is to perform these routines BEFORE weight training. This will reduce the effectiveness of your program.

· Weeks One to Four:
Perform three rounds, three times per week. The total cardio time will be 19 mins per workout including warm up and cool down.

· Weeks Five to Eight:
Perform four rounds, four times per week. The total cardio time will be 22 mins per workout including warm up and cool down.

· Weeks Nine to Twelve:
Perform five rounds, four times per week.The total cardio time will be 25 mins per workout including warm up and cool down.

· Weeks Thirteen to Sixteen:
Perform six rounds, five times per week. The total cardio time will be 28 mins per workout including warm up and cool down.

This type of cardio training performed as prescribed, typically results in a 1-2lb fat loss per week. So over a sixteen week period, depending on your dedication to nutrition, supplementation and your weight training routine, we are looking at a possible loss of at least 16-30 plus lbs of fat.

Again, this is just a tiny excerpt from AFTERBURN – Extreme Fat Loss Training. Get it now at AlwynCosgroveFitness.com

Just a reminder: Ultra Fit SF LOVES interval training, so contact us today!!