COSGROVE AFTERBURN PDF

They are major contributors to the fitness coaching and performance coaching industries. Alwyn has proved his programs both in his gym and with clients all over the world. Afterburn simplifies the science of weight loss. It explains how to make significant changes in your workouts that will allow you to burn more calories in less time and continue burning calories for hours after your workout. Afterburn teaches the fundamentals of nutrition, strength training and cardio to optimize weight loss.

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Workout C: 5-step circuit Some of my best clients are porn stars. Their careers depend on looking good naked; mine depends on making that happen. I consider it my gift to the world. Or at least to adult-video stores. The secret to my job security: a workout that incinerates fat faster than a crematorium on sumo night. I call it Afterburn Training, since it rapidly accelerates the rate at which your body burns fat during and after your workout. You hit the shower; your metabolism hits overdrive.

The Workout Why it works: Afterburn Training is designed to maximize fat loss through weight training by combining three main principles: You burn more calories with circuit training than by doing straight sets. You burn more calories by performing exercises in three planes of movement—forward and backward, up and down, and side-to-side—compared with just one. You burn more calories during and after your workout by recruiting more muscle, which you do by lifting heavy weights, using explosive lifts, and performing exercises in unstable body positions, such as lying on a Swiss ball.

How to do it: Perform each of the three total-body workouts once a week, resting at least a day after each. Do the workouts as a circuit, performing one exercise after the next without resting. Complete a total of circuits each workout. For Workout A only, perform the Lying Cobra as directed after you finish your regular circuit. Repetitions and weights: For each exercise, use the heaviest weight possible that allows you to complete all the prescribed repetitions for each set of each exercise.

The first numeral is the number of seconds you should take to lower the weight, the second number is the length of the pause, the third number is the time it should take you to lift the weight. If you see an X instead of a numeral, do that part of the movement as fast as you can while staying in control of the weight.

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Afterburn Training

Workout C: 5-step circuit Some of my best clients are porn stars. Their careers depend on looking good naked; mine depends on making that happen. I consider it my gift to the world. Or at least to adult-video stores.

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Expert Articles

I had a question on the forum about doing them first and the question was solid: if you are wrecked doing something BEFORE strength work, then is it wrong? So, I did 4 sets of 8 of Complex B and found that the room was very hot, my sweating was sweating and my interest in going heavy diminished. My athletes after football or wrestling season can move big weights after complexes. So, like so many things in lifting, you have to stand on a balance board juggling watermelons to figure this out. If you are in fairly good shape, at least the way I use the concept, you can do strength training after a rigorous warm up. But, if you are not, strength work should start the workout. Everything I just wrote is mostly BS.

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Kezahn Why were we wrong? At only pounds, that comes out to pounds of total work per set. Still doing two or more exercises and still not putting the bar down, only now you complete all your reps with one movement first, then complete all your reps with the next movement. Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. And to be honest, it still had the issue of people working in and possibly disrupting your rest periods. For those people, please please please read this!! Members Current visitors New profile posts Search profile posts.

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Alwyn Cosgrove

Thank you for the info Icumom. Be warned, these are pretty grueling. It sounds like Afterburn is intended for someone interested in becoming a figure competitor. Or is it just calories in, calories out? This effective program is for them. If you want to try combos, use familiar movements.

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