__________________
I do not workout. I TRAIN.
I do not eat. I FEED.
I do not sleep. I RECHARGE.
My greatest fear in this life is the fear of being ordinary.
That was one of the best, informative interviews I've ever heard. Great job! Alwyn is THE fat loss man.
__________________ If you see a woman wearing a bikini made of sea shells and you pick her up and hold her to your ear . . . . . you can hear her scream. - Ron White
For the record, Alwyn's name is pronounced Al-win, right? Or is the w silent? It always sounds like people are pronouncing his name like Allen.
I don't like butchering people's names as that is their identity.
And The Understatement of the Year Award goes to Alwyn Cosgrove for his line: "As a lot of people will tell you, my workouts can be a little bit more intense than you're used to."
I read an interview somewhere where the interviewer asked if it was pronounced "Allan" and Alwyn said that it is closer to "all-in" ... those Gaelic names are tough!!!
Jule is right -- he lets us get away with saying "Allen", but the real pronunciation should be more like "All-in". Like fallin' down or straight ballin'.
Hell, Lou wrote a book with him but said he uses the "Allen" pronunciation, so I think he's cool with whatever.
__________________ Megaloi -- My Blog
"Every society honors its live conformists and its dead troublemakers."
- Mignon McLaughlin
Mike, Best MaxOut show so far! Alwyn had a ton of great information to share and he's very enjoyable to hear. Good job on your introductory section too!
Mike, had the opportunity to listen today on a long car-ride ... listened to your interview with Alwyn on the way there and Cassandra on the way back ... AWESOME!!!! I loved hearing Alwyn speak after reading so much of his stuff ... he just makes great sense and I learn so much everytime I read anything he writes. It was great hearing him speak (LOVE the accent!) ... the interview with Cassandra was great too ... haven't finished it completely, but will this evening hopefully ... thanks!!
Julie
Got it. I know what I'll be listening to on the train tomorrow morning!
__________________
"Whether you think you can or think you cant, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
That part about the leg matrix (finishers) was great too. Alwyn provided a good answer to what someone had posted on the Leg Matrix thread concerning doubts that after a heavy squat session the matrix would be possible. (in short what purpose would the matrix serve if you were looking to improve strength?)
__________________
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
Loved the show! I think you made the right choice skipping the remix and giving all the time to Alwyn.
I was wondering something. If him and Lyle were talking about intervals to metabolize fat and create a rise in triglicerides wouldn't it be logical to do the same not using regular intervals, but BW intervals or any other type of "lifting" activity. For example for the stubborn FL protocol you could do 15 minutes of complexes (about 4 sets for me usually), then take a 5 minute break, then do SS cardio. Also, shouldn't you be expected to have a lot of free triglycerides floating around at the end of your lifting session anyways?
Just wondering, I'd be happy if anyone here has ideas or has used this as an approach and seen changes
Also, shouldn't you be expected to have a lot of free triglycerides floating around at the end of your lifting session anyways?
Just wondering, I'd be happy if anyone here has ideas or has used this as an approach and seen changes
Galya, my best, rambling thoughts on the section I re-quote from your post above are:
If you are primarily training for strength and/or hypertrophy, you probably wouldn't want to spend too much time adding on 30-40 minutes of moderate intensity cardio [1], since the cardio training will negatively affect the strength training.
If I have got that right, I would assume that you are better off keeping the additional cardio for those phases when you are performing strength training sessions that lean (no pun intended) toward metabolic disturbance; i.e. of similar style to Alwyn's fat loss programs in NROL or Afterburn.
My other thought on this is that since strength training, particularly in those phases in which you are training for strength and size (say, reps between 1 and 12 - very broad I know) this is predominantly anaerobic than aerobic, meaning that the fat stores are less mobilised. If you were training with higher reps, say above 12 and up to somewhere around 20, this becomes predominantly aerobic than anaerobic and the fat stores are more mobilised, hence you will benefit from additional moderate intensity cardio after a short 5 minute rest.
That is my best guess
[1] I understood from Alwyn that the advanced fat loss protocol he has described features 15 mins of HIIT followed by a 5 minute rest and then 30-40 minutes of moderate cardio; apologies if I have misunderstood this.
Great interview! The only thing I really have to add is maybe Michael might consider evening out the sound levels a little more. I had to turn up the volume to hear Alwyn, but then when Michael would speak it would be EXTREMELY LOUD.
Great interview, though, and thanks for putting it out there!
wow, that doesn't even sound like Alwyn.....weird, his voice sounds totally different. More Fat Bastard rather than Shreck.
__________________
Robert dos Remedios, MA, CSCS,
HCC (Hartman-Cosgrove Certified)
Director of Speed, Strength & Conditioning
College of the Canyons, CA http://www.canyons.edu/departments/pe/strength
"NO CHAMPION HAS EVER ACHIEVED HIS OR HER GOAL WITHOUT SHOWING MORE DEDICATION THAN THE NEXT PERSON; MAKING MORE SACRIFICES THAN THE NEXT PERSON; WORKING HARDER, TRAINING, AND CONDITIONING HIM / HERSELF MORE THAN THE NEXT PERSON; ENJOYING HIS / HER FINAL GOAL MORE THAN THE NEXT PERSON"
Excellent interview though, thanks to Mike and Alwyn!
Og.
especially this part:
Lou will do the writing
Cassandra will do the Nutrition
and I will do the workouts and be cursed by millions of women all over the world, pretty much what happened with NROL.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
The interview with Alwyn has been really popular. I've been receiving a lot of great feedback and questions about the show. The show has been received so well that Alwyn has agree to come on the show again and answer listener questions. This is where you guys come in.
Please post any questions you have for Alwyn regarding fat loss below or email them to me at mike@muscleandcuts.com
Oh yeah...so I've been doing the Afterburn II training program and Alwyn isn't kidding, it is brutal. I sweat for at least two hours following each workout and I swear my body temperature is elevated for the rest of the day. Talk about turning up the heat.
If you haven't listened to the show yet check it out at
yeh great interview, I do like his style and his total ethos. I wouldnt buy into the carb deficit plan ie introduction into reintroducing the carbs like that. I see what he is getting at with it but feel he is setting carbs up as the enemy.
I agree totaly on the removal of processed carbs
And being a Scot they would shun him if he turns his back on tatties and nips!
__________________
BFG
"The time for talking has passed, actions are speaking louder than words."
yeh great interview, I do like his style and his total ethos. I wouldnt buy into the carb deficit plan ie introduction into reintroducing the carbs like that. I see what he is getting at with it but feel he is setting carbs up as the enemy.
I agree totaly on the removal of processed carbs
And being a Scot they would shun him if he turns his back on tatties and nips!
Alwyn doesn't removed carbs and then reintroduce them. He reintroduces starches after certain behavioral changes have been made. It isn't a carbs are the enemy thing - it is more about controlling blood sugar and determining a client's carbohydrate tolerance.
No one has fat loss questions for Alwyn?
__________________ Mike Roussell
Nutrition Doctoral Student
Don't forget to listen to the latest episode of Max-Out Radio featuring Zach Even-Esh.
Alwyn Cosgrove Fat Loss Interview
Linear Mode
