Nice Cosgrove write up.

[Dave Van Skike]

Simple.

http://www.t-nation.com/readTopic.do?id=1526539

Could easily seea a crossfit style WOD progression for fat loss based on this hierarchy.

[Allen Yeh]

Originally Posted by Dave Van Skike

Simple.

http://www.t-nation.com/readTopic.do?id=1526539

Could easily seea a crossfit style WOD progression for fat loss based on this hierarchy.

I like his little wrap up at the end, which matched the different times availible per week with methods suggested.

[Mike ODonnell]

"I've made more money from the fat loss market than any other single client group. Over the years my methods have evolved and been refined by what I see in the gym. Simply put, if I can get 20 pounds of fat off a client faster than my competition, I have a higher demand for my services."

Bing-f'n-go....as that is where is money is in the fitness market....

Good stuff.....most of the stuff he has preached before as I know he is all about EPOC and HIIT....basically you want to do everything to build muscle, keep muscle, and burn fat all day long (and night)...anything else that takes away from that equation is not needed. Compound movements, short rests, lactic acid training...all that is needed.

There should be a study on various HIIT protocols and which is best for fat burning, EPOC...is it 20sec on/10 sec rest (tabata), 1min on/30 sec recovery...or this study that has 4min on/2 recovery....of course conditioning of the person comes into play as well....


TWO WEEKS OF HIGH-INTENSITY AEROBIC INTERVAL TRAINING INCREASES THE CAPACITY FOR FAT OXIDATION DURING EXERCISE IN WOMEN
Jason L Talanian1*, Stuart D.R. Galloway2, George J.F. Heigenhauser3, Arend Bonen1, and Lawrence L. Spriet1

Our aim was to examine the effects of seven high intensity aerobic interval training (HIIT) sessions over two weeks on skeletal muscle fuel content, mitochondrial enzyme activities, fatty acid transport proteins, VO2peak, and whole body metabolic, hormonal and cardiovascular responses to exercise. Eight females participated in the study (22.1 ± 0.2 yrs, 65.0 ± 2.2 kg, VO2peak: 2.36 ± 0.24 l·min-1). Subjects performed a VO2peak test and a 60-min cycling trial at ~60% VO2peak prior to and following training. Each session consisted of ten, 4-min bouts at ~90% VO2peak with 2-min rest between intervals. Training increased VO2peak by 13%. Following HIIT, plasma epinephrine and heart rate were lower during the final 30-min of the 60-min cycling trial at ~60% pre-training VO2peak. Exercise whole body fat oxidation (PRE: 15.0 ± 2.4, POST: 20.4 ± 2.5 g) increased 36% following HIIT. Resting muscle glycogen and triacylglycerol contents were unaffected by HIIT, but net glycogen use was reduced during the post-training 60-min cycling trial. HIIT significantly increased muscle mitochondrial {beta}-HAD (PRE: 15.44 ± 1.57, POST: 20.35 ± 1.40 mmol·min-1·kg wm-1) and citrate synthase (PRE: 24.45 ± 1.89, POST: 29.31 ± 1.64 mmol·min-1·kg wm-1) maximal activities by 32% and 20%, while cytoplasmic HSL protein content was not significantly increased. In addition, total muscle FABPpm content increased significantly (25%), while FAT/CD36 content was unaffected following training. In summary, seven sessions of HIIT over two weeks induced marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women.

[Mike ODonnell]

Originally Posted by Dave Van Skike

Could easily seea a crossfit style WOD progression for fat loss based on this hierarchy.

Based on that article I would guess you would want circuits lasting 3-4 min with a 1-2 min recovery and repeat....or SS 5-10 compound exercises of reps 5-10 and rest and repeat SS circuit.....or run 800meter sprints....all good variations to go with....

[Greg Everett]

excellent article. will be helpful when more and more of this seeps into the mainstream when i'm trying to explain to my fat clients why they're not going for leisurely cruises on the bike while i'm on the clock.

[Mike ODonnell]

Originally Posted by Greg Everett

excellent article. will be helpful when more and more of this seeps into the mainstream when i'm trying to explain to my fat clients why they're not going for leisurely cruises on the bike while i'm on the clock.

Unless Oprah tells them to do it.....good luck.....

[Ron Nelson]

Which leads me to today's poignant commercial gym observation from me, your intrepid reporter:

Most trainers in commercial gyms don't know the first thing about fat loss or training their clients. As seen today, trainers having their obese clients perform curls with a 20lb bar instead of compound movements that build muscle and burn pounds of fat.
(sorry, can't resist a John Basedow reference)

Also, seen at the market today: "Fitness for Dummies." I ain't lying. I was afraid to read it or I'd see articles on jogging and step aerobics.

Oh, I like Cosgrove's stuff.

[Mike ODonnell]

Originally Posted by Ron Nelson

Most trainers in commercial gyms don't know the first thing about fat loss or training their clients. As seen today, trainers having their obese clients perform curls with a 20lb bar instead of compound movements that build muscle and burn pounds of fat.

Since most trainers learn more about sales and making money than fitness....it only serves them to not get their clients any results....after all since they are selling 6-12 month personal training.....why would they want their client to get results in 3 months and not need them anymore for tricep kickbacks and more core work.....

[Mike Moore]

Originally Posted by Mike ODonnell

Based on that article I would guess you would want circuits lasting 3-4 min with a 1-2 min recovery and repeat....or SS 5-10 compound exercises of reps 5-10 and rest and repeat SS circuit.....or run 800meter sprints....all good variations to go with....

Mike, if your comments are in reference to the following study, I'm not sure that I agree with your conclussion, or perhaps I misunderstand you (or the study).

TWO WEEKS OF HIGH-INTENSITY AEROBIC INTERVAL TRAINING INCREASES THE CAPACITY FOR FAT OXIDATION DURING EXERCISE IN WOMEN
Jason L Talanian1*, Stuart D.R. Galloway2, George J.F. Heigenhauser3, Arend Bonen1, and Lawrence L. Spriet1

The study, as I understand it, specifically looks at the effects of a particular training program (10 intervals consisting of 4 minutes work and 2 minutes rest) on SUBSTRATE UTILIZATION DURING EXERCISE. While VO2peak did increase, I don't think that was any earth shaking news. Several points are in order:

1. The study used ONE training protocol. While it showed that that particular protocal achieved the specified effect, i.e. improved fat utilization DURING exercize, it does NOT show that the particular protocol employed is the OPTIMAL protocol to achieve that result.
2. This particular study does NOT show that the protocol used is the optimal protocol for some other training objective, e.g. improvement in VO2max, sprinting speed, faster 400m time, etc.
3. This study does NOT demonstrate that the protocol employed is ideal for fat loss because (a) it does not compare this protocol with any others, and (b) substrate utilization DURING exercise is likely LESS important, in terms of fat loss than, than EPOC. While increased utilization of fatty acids during exercise is important for some performances and may be beneficial for fat loss, if the primary training objective is fat loss (and you likely have clients with various goals), let's compare the effects of studies on total fat lost, not just on fat utilization during 60 minutes of exercise.
4. I think Jamilla raises a great question regarding anaerobic vs aerobic HIIT. In answer to her question, I think BOTH types of training have their time and place and the W:R ratios and total times depend on the particualr training goals as well as the level of conditioning of the athlete.
(Jamilla, I know that's pretty vague, but it's 2:50 AM and I have class in the morning - will try to add more later.)

[Robb Wolf]

Mike-
Great stuff! Flesh that out more if you get time, super interested.