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:

===

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.

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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?

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My Special Gift To You Today

How are you feeling today?

Post weekend blues?

Feeling great and refreshed and ready to take on the week?

I feel great. I had a great time catching up with family on the weekend, had an early night last night and when the 'opportunity clock' woke me up at 4:40am this morning I was feeling ready to roll.

I love it when I can get up at that time and not feel like all I'd rather do is sleep in. It makes me much more productive.

If you keep on reading right to the end, I will promise I'll make it worth your while, so enjoy my thoughts for the day and I hope you like my little present for you.

Now that the Olympics has wrapped up for another 4 years, I'd like to share with you my 2 favourite moments.

1 of them a gold medal moment and 1 a close second.

1 of them involves an Aussie, the other a bloke from another country that I've never even heard of - in fact to this day I can't even tell you his name.

Everyone has been talking and writing about the exploits of Phelps and Bolt and co. Now while I think Phelps is a legend and a freak, and Bolt, well call me suspicious on that one but that is a story for another day.

So I decided to share my 2 favourite Olympic moments that most mainstream people may have missed.

My first special memory and favourite moment I didn't even see live unfortunately.

You may have seen it yourself but unfortunately I just saw the highlights.

It involved a German weightlifter. A massive unit of a guy.

The sort of guy who could more than likely out eat any other athlete in the village -even Michael Phelps and his reputed 12,000 calories a day on his heavy training days.

The sort of guy who could probably clean and jerk a bus.

This bloke if you missed it won gold despite losing his wife of 3 years in a car crash just last year.

Can you imagine how that would throw your Olympic preparation into disarray?

Can you imagine how it would throw your life totally upside down, let alone just your Olympic preparation?

The big fella's name is Mattias Steiner - I just googled his name.

There he was standing on the medal dias collecting his medal with tears streaming down his face and clutching a photo of his wife.

The second one, as I said, involved an Aussie. She didn't win gold, but that is besides the point.

In January of this year cyclist Ana Mears was 2mm away - yes 2mm! - from severing her spinal cord in her neck.

That more than likely would've left Ana as a quadriplegic.

Ana broke her neck as well as suffering a handful of other injuries that I don't need to go into here.

Needless to say, this should have ended her Olympic dream.

But people forgot about Ana's fighting spirit.

They forgot that the Athens gold medalist wasn't going down without a fight.

She busted her butt in rehab.

She busted her butt in the gym.

She busted her butt on the track.

She made it to the games and most people could probably forgive her if she just put her feet up and cruised through thinking "I made it. That'll do me".

Not Ana.

She rode awesome and collected a silver medal for us, only going down to an English girl in the final.

There are two touching moments that stood out for me.

That is what sport is about my friends.

That is what life is about.

Cherishing every moment you have and appreciating all that you have.

Never giving up, no matter what the odds are that are stacked in front of you.

Now, for my special gift to you that I teased you with earlier.

I was lucky enough to score an interview with the World's Busiest Dad - Chris Lopez, the author of the Super Fit Dad Program for busy dads.

Chris is going to share with me some great secrets of his including:

* His # 1 fat loss tip

* His # 1 exercise to burn body fat every time

* A great lunch tip that everyone should know

plus many more great secrets.

It is roughly 40 minutes of no-holds barred information.

Download it to your Ipod or burn it to CD and listen to it on your way to work tomorrow.

Even if you are one of my female readers, this is still essential tips that you can get for yourself or even for your man.

You can find the interview with Chris Lopez
here

You can find out more about Chris by checking out http://www.superfitdad.com

Happy listening!

What's your excuse?
Fire UP!

The Magic Hundred

Check out my recommendation for Dax Moy's The Magic Hundred program - The Fastest Goal Achievement Program on the Planet!

100 Goals in 100 Days. Do you think this is possible?

I honestly believe that this program is the pinacle in achieving goals, getting things done and getting the right mindset.

Dax Moy actually pumps up your tyres for every single one of these 100 days with an email addressing a particular thing you should be focusing on.

I cannot speak highly enough of The Magic Hundred program.

Don't mis a beat, get it today and finish your year on a high.

Don't let fear hold you back!

Is Today The Day For You?

Saturday night reminded me of the necessity of spending quality time with those closest to you. Sometime life and other social engagements get in the way and I remembered how good it is just to go out and enjoy a quiet meal with someone special.

That's my first tip for the day - make sure you're not letting that part of your game slip - go out and enjoy a great meal with your partner - just the 2 of you.

Yes, I even dragged myself away from the Olympics on TV!

Now onto today's words of motivation. These are quite possibly some of the most powerful that have ever appeared on these pages.

I encourage you to read right through, although it is a little bit lengthy but these powerful words from Renowned Author and Speaker Brian Tracy pack a mighty punch:


"Every day is the day that turns somebodies life around forever. Is TODAY that day for YOU? By the end of this email, you'll know the answer.

Think about the successes you've experienced so far in life, and I'll bet you can point to a particular moment in time when each one began, just like the heroine of this brief but powerful story:

One evening, not many years ago, a young housewife realized she didn't have enough cash on hand to buy some of the groceries she needed for the rest of the week.

As a stay-at-home mother and wife, she was entirely dependent upon her husband for income. So, when he arrived home from work that evening, she asked him for an extra 10 dollars.

Hearing the question, he turned to her with visible irritation. He heaved a sigh, rolled his eyes, and asked, "What for?"

She was stung by the contempt in his voice, and by the humiliation she felt at having to grovel for a measly 10 dollars. And in that instant, she made a decision:

She would never ask another person for money, ever again.

Today, this same young woman is the vice president of a prestigious company, pulling down a hefty six-figure salary, with a string of promotions behind her and many more sure to come.

Indeed, she has never asked anyone else for money since that fateful day. And she never will.

In hindsight, it's easy to recognize just where, when, and how a success story started.

But what about the successes you haven't yet accomplished — the unrealized goals, dreams, and wishes you're harboring right now?

We're all looking for a transformation in some area of our lives. It could be something as simple as a new wardrobe. Or as significant as finding a whole new career path.

No matter how big or small your current dreams may be, if they're ever going to become a reality, it will be because of one critical day in your life's journey.
The day when you hear the idea, experience the episode, or are hit with the realization that somehow, mysteriously, makes all the difference in the world.

The day when you finally get that elusive "missing piece" you've been waiting for — the thing that suddenly empowers you to actually do the thing you've only dreamed of doing up until now.

The day when you take a seemingly insignificant step that winds up setting you on a completely new path ... and ultimately leads you to your goal.

Just one day. That's all it takes to turn any "what if?" — what if I were richer, happier, thinner, healthier, more successful, more organized — into what IS.

The question is, When will that day arrive?

Leave it to chance, and it could come next week, or never at all. Worse, it could come and go without your ever picking up on the signs or seizing the opportunity that it brings your way.

But here's the good news: You don't have to wait for it to show up!"

I love it!

The Olympians competing at the moment are living these words. I loved Grant Hackett's swim yesterday. The bloke came second but he swam the third fastest 1500m that he's ever swum and had absolutely nothing left in the tank when he touched the wall.

Even on the dias for the medal ceremony some 15 plus minutes after the race he still looked spent.

Great effort champ. If anybody bags him for not winning they don't deserve to be an Australian.

My other inspirations from the weekend came from the men's rowers - absolutely leaving everyone in their wake and the same with the girls in the medley relay yesterday.

Even that man Michael Phelps, is he even human? He is an absolute freak!

I must admit even though he beat our blokes in the relay yesterday you have to hand it to him. You would have to be a hard judge not to give him the credit for what he has achieved.

Maybe in London we can handicap him by 2 seconds to give the rest of the field a fighting chance?

Not likely but I am just enjoying him swimming either way.

What's your excuse?

Fire UP!

I'm Loving these Games

I don't know about you but I am loving the Olympics. Yesterdays most inspiring action for me was not a gold medal win, even though Stephanie Rice swam awesome in her World Record performance, but a bronze medal.

The Womens 4 x 100m Freestyle relay were getting towelled up - coming second last for most of the race to end up coming home faster than Makybe Diva down the straight at Flemington and score third place. That was inspiring.

Even though the games are only a couple of days in, I could quite easily sit in front of the tv and watch the inspiring efforts all day.

But that would get me nowhere right.

I gotta work on my own inspiration.

So I was looking around for an Olympic theme to share with you today.

Sticking with this Olympic theme, I found these words from American Author and Speaker Dr Denis Waitley. They are very timely and right on the mark for anyone who wants to succeed in their 'Olympic Games'.

“In the Olympic Games, the difference between the gold-medal winner in the 100m dash and 4th place, non-medal winner is less than two-tenths of a second.

What’s true in sports is also true in our business and personal lives. There is only a fractional difference between winners in life and those who merely exist. The difference is attitude under pressure. It’s the winner’s edge.

The edge is not a gifted birth. The world is full of wasted talent.
The edge is not academic degrees. Education is important, but the world is full of educated misfits.

The edge is not luck. If it were, Las Vegas would be a ghost town.

The edge is not capital. Many of today’s self-made multi-millionaires started building their fortunes with under $5000.

The edge is all attitude. Attitude, not aptitude, is the criterion for success”

Enough said.

Get your attitude set and watch as you claim your own goal.

What's your excuse?
Fire UP!

The Contenders and The Pretenders

We have some great contenders for the inaugural Body Transformation Competition.

People are dropping the kilos as the weeks pile up. Already July has come and gone, and out of the 14 people who are receiving this email, the pretenders are starting to separate from the contenders.

Which category do you belong to?

I know 1 contender has dropped 4kg, another one close to 7kg and that's just to start.

That's serious fat loss in July.

Where are you at?

Have you got serious and started rolling your sleeves up?

What are the successful people doing?

* Exercising regularly each week - inside and outside of our training sessions together

* Documenting everything they eat for every meal

* Ensuring that the amount of cheat meals each week don't add up to way to much of your weekly meal intake

* Having a positive support network that will help their goals, not question or hinder their progress or why are they missing out on this cake etc.

* Finally, they have their goal of what they want to achieve written down.

It sounds like a pretty good recipe for success right?

So why aren't you following it?

Don't say you're going to do something. Get off your butt and just do it!

Remember, there is $250 reasons why you should be doing this as well as the benefits that should be self explanatory.

Chose Sucess. Chose Fat Loss. Chose a new you.

Don't let fear hold you back

Your Cold N Flu Conqueror

As winter is usually the time of the colds and flu season, I have finally become a victim and have come down with a small head cold.

Nothing to lose sleep over, but as you know, I love solutions to problems, so I was thinking this morning, what can I do to give this the flick fast.

Apart from the usual codral option I wanted something healthy, quick and most of all, a great vitamin C and anti-oxidant boost.

I decided to create my Cold N Flu Conqueror.

Ingredients:
2 oranges
1 banana
4 strawberries
3 capfuls of flax seed oil
1 thumbsize portion of ginger

I chopped up all the fruit and ginger and threw them in the blender.

Total preparation time: Less than 5 mins and 90 seconds to blend into a great vitamin C and anti-oxidant boost.

Next time you come down with something, try and nip it in the bud early my above special.

Give this great tasting fresh fruit juice concoction a shot and let me know if it works for you.

My Cold N Flu conquerer contains more than your daily recommended intake of fruit in just 1 hit.

The ginger definitely packs a punch and will help fight off all those nasties that are trying to invade your body.

You could use this fresh fruit juice as a breakfast kick in the backside, although I made mine this morning for my mid morning snack.

This fresh fruit juice alternative is always a much more preferable source than the processed fruit juices that are just ladden with sugars and other processed rubbish that you don't need.

Your colds n flu conquerer has to be fresh, not a packaged fruit juice that will have no nutritional benefit except accelerate the rotting of your teeth.

Now for my motivational words of the week:

"To be great in the future, we must learn about the greatness of the past" - Richard Simpkin

This quote is a reference to my blog posting the other week where I talked about how essential reading is to accelerating your fat loss results, and anything else that you want to achieve in your life.

To help me accelerate my goals, I am reading Richard's book "Australian Legends". I am enjoying his accounts of some famous people, and others that should be more renowned through their various life accomplishments.

What's your excuse?
Fire UP!