Scientific Proof That Interval Training For Fat Loss Works

I just re-read this post from fat loss expert Alwyn Cosgrove on why interval training works. It was a question posed to him and his answer is priceless.

By the way, I used to think like the person asking the question until I got my head out of the sand and starting using the Aussie Fatblast methods of training

Q: I've read that you think interval training and weight training are more effective for fat loss than aerobic training. I'm here to tell you that you're wrong. there is more fat oxidation during aerobic exercise than with any other form of exercise. [Noted Exercise Physiologist] doesn't think you can raise metabolism anyway and I agree with him.

A: Tell [Noted Exercise Physiologist] that I think his songs suck. That "american woman" song bugs the shit out of me. Plus he's wrong about this.

Fat oxidation during the exercise session is irrelevant. It's not the workout - it's the effect of that workout on EPOC.

I call this Afterburn - elevating EPOC to maximize caloric burn for the other 23+ hours per day.

In the past - fitness professionals and researchers have looked at how much fat is burned during the exercise session itself. This is extremely short-sighted.

Think about this - If we looked at a weight training session that started at 9am and finished at 10am - how much muscle would we see built if we stopped looking at 10am? None.

In fact - we'd see muscle damage. We could make the conclusion that weight training does not increase muscle - in fact it decreases muscle right? It's only when we look at the big picture - and look at the recovery from the session - that we find the reverse is true - weight training builds muscle

Fat loss training is the same way. Someone talking about the benefits of the "fat burning zones" or "fasted cardio" (which is based on the same underlying premise - that the fuel source during exercise matters) is a sure sign that the individual has stopped looking at the end of the exercise session.

They have come to the conclusion that fasted, lower intensity steady state exercise burns the most fat during the session and made a massive leap of faith to suggest it is best for real world fat loss.

Using that same logic these same people would suggest avoiding weight training if you want to grow muscle.


Here's a study I looked at recently and mentioned at the last seminar I taught:

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Schuenke MD, Mikat RP, McBride JM.

Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption (EPOC): implications for body fat management.

Eur J Appl Physiol 2002 Mar;86(5):411-7

This group looked at the effects of circuit weight training on EPOC.

The exercise routine consisted of three exercises (the bench press, the power clean and the squat), performed with 10RM loads as a circuit. The circuit was performed four times (i.e. twelve total sets) and took 31 mins.

EPOC was elevated for 38 hours post workout (possibly longer as this was when the researchers stopped measuring). The duration and magnitude of the EPOC observed in this study indicates the importance of the role of high intensity resistance training in a fat loss program.

Pretty amazing isn't it?

I hope you still aren't doing your one hour boring cardio sessions to lose body fat.

What's your excuse?
Fire UP!

The Food Pyramid Is Wrong For Fat Loss

I am just going to come straight out and say it. I believe the food pyramid as we know it is wrong.

I believe that it is not just slightly wrong, I believe it is way out of wack for what should be considered healthy eating.

As it currently stands, you can find various definitions of how the food pyramid should look just by doing a simple Google search.

Nutrition Australia’s food pyramid shows us that we should be eating mostly vegetables, dried peas, lentils, cereal, bread, fruit and nuts.

We should be eating lean meat, eggs, fish, chicken (without skin), milk, yoghurt and cheese moderately.

Finally in small amounts we should be eating oil, margarine, reduced fat spreads, butter and sugar.

Wow. No wonder why are waist lines are continuously expanding.

That is astounding that a recognised authority organisation can recommend that people should be eating some of this rubbish.

Don’t just think that Nutrition Australia is the only organisation pedalling this line. They were the best of a bad bunch. At least they actually had vegetables, fruits and buts on the bottom of the pyramid. Every other organisation recommends that breads and cereals be on the most consumed list.

You may think I am joking. Unfortunately, I am deadly serious my friend. Pun intended, as that is what people are slowly doing to themselves by following these recommendations every day. You are just digging your way to an early grave.

So, how should the revitalised, Aussie Fatblast inspired food pyramid look?

First of all, the foods that we should be eating the most comprise of vegetables first and foremost, followed by lentils, fruits and nuts.

Next group on the pyramid are the foods that we should be eating moderately. These are made up meat or meat alternatives just like fish, chicken, eggs to name three examples. Limit your red meat intake.

The foods that we should eat sparingly include dairy products like butter, milk and yoghurt and grains like pasta and rice. I would recommend once a day at most for people looking to lose body fat.

No, you do not need dairy to provide you with calcium. That is what the marketing from the nutrition and dairy organisations would like you to believe but you will get enough calcium from canned fish like salmon (eat the bones), nuts, fruits, vegetables (especially leafy greens), and dried beans.

The foods that should be at the top of the pyramid comprise the foods that we should only be eating as part of a cheat meal occasionally. These would include foods that are highly processed such as breads, sweets or fast foods.

Yes, I include breads in this bad group. That is how detrimental it is to achieving your ultimate fat loss results.

Bread is processed. It does not grow in the ground, or on a vine or a tree like vegetables, nuts or fruits do. It is highly processed rubbish that is keeping you from burning your body fat.

I also do not include sugar, breakfast cereals, reduced fat spreads or margarine. These trans fat containing foods are causing your waist line to expand each and every single day.

Sugar does not have trans fat but it is a whole poison on its own. There is enough natural sugar in fruits to sustain you without adding it to every coffee you drink or overdosing on processed, sugar soaked sweets or breakfast cereals.

In wrapping up, it may seem controversial but if you follow the recommendations I have listed here instead of what the recognised nutrition authorities are preaching to you, I am extremely confident that you will be looking sensational and enjoying the body fat that you are shedding at a rate like never before.

Be a pioneer, change your own personal food pyramid and enjoy the increased fat loss results that you will soon be experiencing.

What have you got to lose except the extra body fat?

Are you sick of the way you look? Daniel Munday is a Fat Loss Expert based in Sydney, Australia who is dedicated to separating the fitness fact from fiction in helping you solve your fat loss puzzle.

He specialises in giving busy Corporate Professionals the fat loss results they deserve and now you can finally share in his once secret methods.

Take the steps to change your body today by downloading your free audio and eBook Aussie Fatblast Secrets Revealed report

What's your excuse?

Fire UP!