Alywn Cosgrove Real World Fat Loss PDF
Alywn Cosgrove Real World Fat Loss PDF
Alywn Cosgrove Real World Fat Loss PDF
Thank You
WEIGHT LOSS
Yet.
2.
3.
4.
My Story.
Exercise History
Energy expenditure
Correct Nutrition
2.
See Number 1
3.
4.
5.
Q:
FALSE
Q:
True or False?
FALSE
Other studies
Isocaloric reduced carbohydrate (CHO) vs. higher carbohydrate
investigations
Reference
%CHO
Low
Rabast et al (1978)
10
Rabast et al (1981)
12
Golay, Allaz et al (1996)
15
Golay, Eigenheer et al (1996) 25
Layman et al (2003)
44
Baba et al (1999)
25
Lean et al (1997)
35
Young et al (1971)
7
Greene et al (2003)
5
Brehm et al (2003)*
Brehm et al (2005)*
Volek et al (2004)*
10
*: Reduced carb group actually consumed MORE calories than the high carb group
FALSE
Q: If diet (total
FALSE
Q:
FALSE
Q: There is
FALSE
YES
YES
Dogma
Misinterpreted.
Coyle, et al.
Muscle glycogen utilization during prolonged strenuous exercise when fed
carbohydrate.
J. Appl. Physiol.. 6:165-172, 1986
Summary
Aerobic group lost only one more pound (15.6lb) than the diet
group (training was 3 times a week starting at 30 mins and
progressing to 50 minutes over the 12 weeks).
The Weight Training group lost 21.1lbs of fat (44% and 35%
more than diet and aerobic only groups respectively).
The resistance training group lost significantly more fat and did
not lose ANY LBM, even at only 800 calories per day.
Afterburn
TIME
Correct Nutrition
2.
See Number 1
3.
4.
5.
So for training
1.
2.
3.
4.
5.
For example..
A1:
A2:
Squats
Push ups
2-3
2-3
x
x
8-12 reps
8-12 reps
60s rest
60s rest
Thank you
Alwyn Cosgrove
Results Fitness
24420 Walnut Street
Newhall, CA 91321
[email protected]