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!!

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

You should 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

We at Ultra Fit SF love Interval Training! Contact us for more information!

Practical Guidelines for Individualizing Your Training Program

A. Use "default," or standard, well accepted methods first. Use less standard methods only when you reach a point in your training where progress is no longer forthcoming.

B. Become familiar with anatomy and kinesiology, in order to better understand your body's unique characteristics.

C. "If it ain't broke, don't fix it." If you are making acceptable progress, don't change a thing.

D. If conventional programs just aren't cutting it for you, start experimenting. Try different exercises, different intensity ranges, a different number of exercises and/or sets, etc. Give the new program at least two weeks before you make judgments about it's effectiveness. If it seems to work, stay with it. But remember— the body will eventually get used to any program, so eventually, you'll have to switch gears.

E. You can find shortcuts in the experimentation process by modeling yourself after a successful person who shares your unique characteristics. For instance, if you're exceedingly tall, find other tall bodybuilders who have been successful, and find out how they altered their training programs to fit their individual needs, Chances are, it'll work for you too.

F. Use your common sense! Often, athletes with many years of experience resort to foolish and extreme practices to make further gains. Remember— if you've been training properly for more than 10 years, you're near your "ceiling of potential." If we all could make improvements endlessly for decades, everyone could squat 1000 pounds, or become Mr. Olympia, or whatever else their goal is! Your goal now is to stay patient, keep healthy, while still seeking further improvements.

G. Consider hiring a competent personal trainer. Experienced trainers have adapted training programs to a wide variety of people, and can usually show you ways to save time and energy.

H. Have a clear, objective vision of what you expect to gain from your program. If you don't, you'll have no way to evaluate the effectiveness of your training.

If you are bored with your routine, change it. If you are a gym aficionado, and you are tired of your triceps routine, get a new one, and work with that. Don't bore your muscles,. Keep them interested & excited!