Fastest Fat Loss Ever?

The biggest problem or complaint I get from clients who use commercial facilities is that it's really hard for them to tie up two pieces of gym equipment at peak hours, or even one. A bench at Fitness First for example, sound familiar?

Trainers all over the world hear about these problems. Alwyn Cosgrove, a trainer in California created a fat loss/ conditioning program based around one piece of equipment - where you stay in the same spot, using the same load for the entire duration (complex). 

This method has become the cornerstone of conditioning/ fat loss programs for several athletes. If it works for them, it will work for you. 

Using Complexes

• Combo lifts are great for those who lack equipment or space. they can make good warm-ups, or can be used for metabolic work or for in-season athletic training because their time efficient. 
• If you want to try combos, use familiar movements. Don't put unfamiliar exercises together. 
• The weakest exercise in the sequence determines the load you'll use.
• Use exercises that flow well together. 

Four main reasons to consider complexes:

1. Time/ Space/ Equipment

Small facility?

Lack of equipment?

2. Increase Training Volume

A five- movement complex x 6 reps has a total volume of 30 repetitions per set. At only 20kg, this come out to 600kg per set!

3. Change-up: Break-up Monotony (this is more for athletes)

Long in-season cycles

Off-season loss of focus

Break-up a long microcycle phase

Unloading phase

4. Metabolic/ Conditioning Effect

Increase word demand, use more muscle groups 

Increase caloric expenditure in fat loss programs

Increase EPOC/ Afterburn effect massively

Increase work capacity

The workout

Perform each complex once per week for four training sessions per week. Use the following progression:

Week One: 4 sets of 5 reps each - 90s rest

Weel Two: 5 sets of 5 reps of each - 75s rest

Week Three: 5 sets of 6 reps of each - 60s rest

Week Four: 6 sets of 6 reps of each - 45s rest

Complex A

Bent Over Barbell Row

Hang Clean

Front Squat + Push Press

Jump Squat

Good Morning

Complex B

Romanian Deadlift

Hang Clean + Front Squat + Push Press

Reverse Lunge

Complex C

Deadlift

High Pull

Squat Clean

Military Press

Jump Lunges

Complex D 

Jump Squat

Squat

Squat & Hold 10s

Military Press

Push Press

Squat & Press

Note: Try to work all exercises at a speed of 1-2 reps per second

Final Word

If you're coming back from injury or illness, don't try this program yet. But if you follow this routine for four weeks you'll see a very significant improvement in your conditioning and a massive drop in your body fat!

Why Breakfast is the Most Important Meal of the Day!

It's true, breakfast is the most important meal of the day. Why? After a long period without eating your blood sugar will be low. Now your body will start to crave something sweet and you will start snacking on unhealthy foods.

Begin the day with a nutritious meal and give your metabolism a kick start. You'll be right until lunch and stop the temptation to snack on unhealthy foods (and the Maccas drive-thru on the way to work).

Take the Time 


You really should enjoy your breakfast, I know i do. If you don't have the time in the morning, prepare as much as you can the night before. I know some people can't stomach a meal first thing as they wake up, a smoothie with banana and an egg (you wont be able to taste the egg i promise) or some yogurt. Try different dishes and enjoy it! Your day will become a lot easier if you prepare for it properly.

Healthy Choices


I am big on anything healthy with a good taste, so try Weekbix with banana on top or even some honey (but not every morning). Remember, if you're sweetening your breaky try stick to natural ingredients.

Eggs and soldiers isn't a bad choice! Eggs are an excellent and compact sources of nutrients, are relatively low in calories (75kcals each if boiled / poached) and contain very little saturated fat.
You will be surprised with the number of healthy choices available that are quick and easy. So next time you wake up, make time for a good breakfast and reap the benefits.

5 Things I've Learnt So Far

1. Raise that metabolism 

Whether you like it or not the best way to raise your metabolism is by doing big movements and keeping your workouts intense... by intense i mean shorter rests and more effort from you! The best way i've found to raise your metabolism is by doing circuit of big movements called a 'complex'. You can incorporate bodyweight exercises alone (burpees/ squats are great) or add in things like deadlifts for bigger results, a short rest.. then go again! When your metabolism has been raised form a workout you will continue to burn calories for hours after you have finished. Sounds good doesn't it?

2. Exercise first thing in the morning 

The best time to work out is the morning. Studies have shown that working out in the morning can burn 3x more fat, heres why..

During the day your body is using carbohydrates from your meals as energy. As you sleep at night your body uses up all these carbohydrates for various bodily functions. As you wake up in the morning your body has little (if any) carbohydrates to use as energy, so it will use fat as energy.

3. Eat breakfast

Just do it...

4. You can't out-train a bad diet


5-6 small meals are day is key. Start with a good breakfast to keep you on track, and not snacking on junk all day. Eat the right foods in the right quantities and you will be surprised with your results...


5. Add 'finishers' to your workout 


The use of a 'finisher' like this 2 or 3 times a week can really accelerate results. Grab a skipping rope... 50 revolutions - 2 burpees
50 revolutions - 4 burpees
50 revolutions - 6 burpees
50 revolutions - 8 burpees 
50 revolutions - 10 bupees
Work down if you can but start at that and see how you go.