I am in Bangalore, India on a work assignment. It is an amazing place I tell you, friend me, Nathan Donahue, on Facebook or flickr to see the pics. Be sure to mention the blog or I will think you are a creep and not friend you! Anyways, it is an amazing place but not the easiest city to find a proper gym. Especially one with barbells and dumbbells instead of just cardio machines and some mulit-gyms. Needless to say I let this challenge get in my way and failed to train my first few days here. In other words, I bitched out. Luckily I have friends with strong posterior chains who are always looking to motivate me! This video was sent to me by Paul Vaillancourt, professional strongman and owner of Ultimate Fitness. He is doing the massive trap bar deadlift at 20 seconds in. After watching this video I realized I was being a soft little girly man and letting this obstacle prevent me from reaching my goals. As the saying goes, "the weak see obstacles as an inconvenience, warriors see them as challenges!". So, since checking myself I have been hitting the "gym" in the hotel hard. My first workout was pretty simple and not overly challenging as the heat kicked my ass pretty quick. Here it is: mobility work, 30 mins in my hotel room10 pound dumbbell circuit in the "gym", these are the heaviest dumbbells there!Series of high pulls, clean and presses, presses, rows, lunges, squat thrusters, one leg deadlifts, jumping jacks, push-ups, and overhead twits to failure, 30 minutesJump rope to failurePretty basic and honestly not very well thought out. Oh well, the important thing here is I broke the cycle of missing workouts due to a lack of kettlebells or barbells and got back in the game. Tomorrow is another day and a chance for a better training session.India is famous for yoga, which doesn't really interest me, but it also has these traditional wrestling schools called Akara's where locals lift stones and wrestle in the sand. If I can find one of those places it would be awesome!

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by: Jayson Hunter Registered Dietitian, CSCSWe are going to be talking a little bit about the confusion there was on the show The Biggest Loser, a lot of people watch that show. In the first week all these people, extremely heavy people lost a ton of weight and then the second week really nobody lost any weight. In fact, to my knowledge, one person gained one pound. So, I want to explain what the confusion is and what exactly happens when you have that rapid weight loss. So, why did people see such amazing results the first week and see none the second week?If we just use this show as an example. They saw so much weight loss in the first week because they obviously tell you that they are on a special type of diet, they don’t really go into the details of what it is, but I can assume that it’s a higher protein, low carb diet. These people are obviously 300/400 lbs because they were eating too much, they were over eating, ingesting thousands and thousands of calories. So, when they got to The Biggest Loser, of course they restricted those calories and put them on a special type of diet. Glycogen is created from the carbohydrates and starches that you eat. So, for every gram that you store in your body, you also store 3-4 grams of water. If you look at it from the stand point of maybe someone was eating 500 – 700 grams of carbs and they were storing all this glycogen and they cut it to 200 grams of carbs, well you can also cut out about 3-4 grams of water for every one of those carbs you just cut out. And obviously that’s weight on the scale. The metabolism kind of goes into shock when this happens so you lose all that glycogen and the extra grams of water which is weight in the end, and then not to mention they were exercising like crazy which none of them had really done before, so they’re going to lose water weight anyway from the amount of perspiration and body changes that are taking place and all the stuff that your body has to do to adapt to that exercise now. Your body generally fluctuates about 3-4% on a daily basis anyway. If you look at it from the stand point of some of those men are 300-400 pounds, a 3 %- 4 % change could be, 12 pounds in either direction. And obviously women that are 200 lbs or 250 lbs, you’re looking at maybe 10 lbs in either direction, 8 lbs in either direction, somewhere in there. Women tend to fluctuate even more then men in regards to water weight on a daily basis just because of the hormone levels. When you saw the weight loss they were getting, such as 15 lbs, 18lbs, I think someone lost 29lbs. Most of that is the initial shift because of eating less carbs, eating less calories as well as just general water weight loss because of the increased activity that they were now doing. It’s very important for people to understand that when you start, you can see these dramatic results but it’s permanent lifestyle changes that allow you to have fast, safe permanent weight loss but its permanent in the sense that you can start by taking off 15 – up to 15lbs in 30 days, but things are going to level off, and you have to make behavioral changes, you have to change your life. There are no quick fixes for anything.If you go to the extreme and say, and again we don’t know exactly what diet The Biggest Loser people are on, but a lot of people go on what they call, a true low carb diet, and a true low carb diet is, maybe 30 grams of carbs for the entire day. It’s low. It’s essentially nothing. When you go on that type of diet it really wreaks havoc on your metabolism, Your goal is to be cycling your carb intake which is going to get you that fast weight loss, but not sacrifice your metabolism because you want that metabolism to be fast all the time. That’s the number one goal.Your body works a certain way and that’s true for all of us, so you need to know the science behind it and while you can lose weight fast, safely and keep that metabolism up, you’re going to need to make those permanent lifestyle changes to keep it off. Don’t get caught up in these changes, these extreme changes of “Man how did they lose 30lbs and I can’t lose a pound.” You got to compare apples to apples here and see what positions their in and see what you’ve been in because as you noticed as you watched the second week of the biggest loser, those guys lost 2lbs, 3lbs, someone gained a pound and that’s their body going through that transition and almost going into a survival mode. I think you’ll find that as you keep watching the show; their weight will start to be more consistent where they’ll consistently lose 2lbs of fat a week or 3lbs of fat a week. You won’t see this wild swing of losing 30 lbs then losing 0 lbs even though they worked just as hard and ate just the same, because your body’s going to adjust, and your body – your metabolism will slowly speed back up and the goal is to try not to get that metabolism to slow down to begin with, try to keep it up at an elevated rate so that it is a consistent, permanent weight loss.Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit The Carb Rotation Diet. http://www.youtube.com/watch?v=hjuNmNu4RQg

by: Jayson Hunter Registered Dietitian, CSCS The reason why you need to incorporate these superfoods into your diet is because they provide excellent nutrients that fuel your body for optimum efficiency as well as help reduce inflammation which allows you to recover better between workouts. All this means you make greater progress in your weight loss. Make sure you incorporate as many of these foods as you can on a daily basis to stoke your metabolism fat burning furnace. Fruit: These fruits are high in antioxidants, which help with disease prevention and contain flavonoids. Flavonoids help with eyesight and coordination. These dark colored fruits are also a good source of fiber and boost your immune system. RaspberriesBlueberriesBlackberriesGuava (great source of lycopene)Goji BerriesDried Plums Nuts: Great source of fiber, phytoestrogens, vitamin B6, niacin, magnesium, healthy monounsaturated fats, and protein. Nuts help to lower LDL (bad) cholesterol and seem to help maintain healthy blood vessels. AlmondsWalnutsCashewsBrazil NutsHazelnuts Bean/Lentils: Beans are a great source of protein and fiber as well as low in calories. They help to stabilize blood sugars and provide isoflavones that help to prevent certain forms of cancers and heart disease. Legumes (chickpeas, lima beans, lentils, dry beans)Black BeansRed BeansOils: Particulary Extra Virgin Olive Oil. It is a heart healthy fat that helps to lower LDL (bad) cholesterol. It contains anti-oxidant and anti-inflammatory properties. It also helps to control cravingsFish: Fish contains the potent Omega 3 fatty acid. It is potent in a very good way. It helps your body store less fat and helps your body convert fat to energy. It is a great anti-inflammatory as well as wonderful brain food. The ADA recommends that you consume 1.5-3gms of Omega 3 fats a day. One serving of the choices below will provide almost 4 gms of Omega 3 fats. SalmonTunaMackeralVegetables: A variety of colors is the key here. For example carrots are a great source of beta carotene , which can reduce the risk of cancer, tomato contains lycopene another powerful anti-oxidant that reduces the risk of cancer. Dark green leafy vegetables such as spinach contain carotenoids that improve your immune system and is full of vitamins and minerals. We also can’t forget about broccoli, cauliflower, kale and other cruciferous vegetables that contain cancer fighting properties. CarrotsTomatoBroccoliKaleSpinachCauliflowerBeetsCabbageSwiss ChardPurslaneGreen Tea: Not only is non-caffeinated fluid good for you, but research has shown that green tea may be one of the best disease fighting fluids you can consume. It is very high in antioxidants and scientists have shown that is has reduced cancer in individuals by as much 60%. It actually inhibits the growth of cancer cells. Research has also shown that it reduces over cholesterol levels as well as increasing the ratio of HDL (good) cholesterol to LDL (bad) cholesterol. Here are just some of the ailments that drinking green tea helps: * cancer * rheumatoid arthritis * high cholesterol levels * cariovascular disease * infection * impaired immune function.There is also some research that drinking green tea shows benefits to those wanting to lose weight. Researchers showed that those that consumed caffeine and green tea extract burned more calories than those that consumed caffeine or a placebo. More studies are being conducted to determine if this is valid evidence, but so far it looks encouraging. If you can eat as many of these superfoods as you can on a daily basis you will be running at peak efficiency and burning maximum calories to stoke the fat burning furnace called your metabolism. Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit The Carb Rotation Diet.

By Registered Dietitian Jayson Hunter There's been a LOT of talk on the Internet lately about the latest diet guru on the scene. He's a Registered Dietitian and fitness expert named Jayson Hunter.Chances are you've recently heard about his Carb Rotation DietAnd lately I've been getting questions from readers whether or not his program truly does an effective job of getting rid of unwanted body fat or if it's just another Internet scam.So first I did a little research on Mr. Hunter to find out exactly who this guy really is. I'll tell ya, I came away VERY impressed.Next, I put together a little Q and A to make sure I answer all your questions about Jayson's rapid fat loss plan.Q. Will the Carb Rotation Diet really help remove stubborn fat? I mean seriously, can it really help me lose up to 15 pounds in just 30 days, or is this just a bunch of hype?A. Yes, it will. In fact, I've heard from many personal fitness trainers all over the world - thanks to the Internet - his program has helped their clients lose the stubborn body fat that just wouldn't seem to come off.The secret is in the Carb Rotation cycle that he has perfected. In other words, eating the right amount of carbs on the right days creates an incredible fat blasting response by your body.Q. Are those testimonials on his site real?A. Absolutely. It's 100% against the law to make testimonials up out of thin air. He wouldn't think of doing it. And when you realize he has a wife and baby girl to support I think that will put your mind at ease even more. He's not going to do anything to get into trouble when I have so much going for him ;-)Again, they are real. Men and women just like you are seeing extraordinary results and loving every minute of it because his program is so easy-to-follow.Q. Do I really need to follow the exercise program that comes with his Carb Rotation Diet plan?A. Well, if you want to see optimal results, yes. If you're serious about zapping unwanted fat from your hips, butt, thighs or belly you sure do. When you add the fitness component to his Carb Rotation principals you truly can shed up to 15 pounds of fat in just 30 days!But here's the thing:The exercise program isn't a slow, boring cardio routine you're probably used to. It's high-energy resistance training that gets you in and out FAST. Plus, they really sculpt and shape your body to give you that lean, sexy look most people are after.Q. What makes his program different from all the other diets out there?A. As I mentioned earlier, Jayson has perfected a method for tweaking your carbohydrate intake which stimulates your body to melt fat almost instantly.And even more important is the fact you will FEEL full and satisfied. You will NOT be hungry all the time. And you'll have BOUNDLESS energy!Lastly, his diet plan teaches you how to KEEP the weight off. And isn't what you really want PERMANENT results?Remember, Jayson is a Registered Dietitian. Not some muscle-bound personal trainer with a weekend certification. He went to a real school and got a real degree so he could teach people how to make lifestyle changes which would result in a lifetime of weight loss and health.Q. Is the money back guarantee for real?A. Sure is. But I promise you, if you follow his program and put your heart and soul into getting results you wouldn't think of asking for a refund. You are going to be astonished by the results you see.Q. What if I purchase his program and after reading it still have more questions?Look at it this way: Your success is his success. He wants nothing more than to know his program has worked for you just like it has for countless others who have struggled to lose weight permanently. He let me know if you have questions you can email them to him at any time.Q. I'm really excited to get started, but I'm not sure how. What's the first thing I need to do?A. Jayson has laid out every step you need to take in the Carb Rotation Diet.Seriously, the entire blueprint is laid out for you in his program. Simply follow it to the letter and watch the fat melt off your body!Q. Am I going to be miserable and feeling hungry all the time?A. NO, you will not. In fact, just the opposite is true. You're going to always feel full AND you're going to be stunned by how great you feel and how much energy you have.Q. Why should I trust him?A. As I wrote earlier, I've discovered he's real guy with a real family. This program is how he supports them. I know all too well there are a lot of scam artists on the Internet. It's a shame because it makes it harder for guys like Jayson who truly want to see you succeed.He's a real Registered Dietitian and fitness expert with over ten years of experience. He's helped hundreds and hundreds of men and women just like you remove stubborn fat from their body.I'd love to see you added to the list of his success stories.Yours in health,NathanPS - The Carb Rotation Diet is the real deal. I can't wait to hear how much weight it has helped YOU lose!Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit The Carb Rotation Diet.

Quick Weight Loss Tips to Lose Weight Fast By Registered Dietitian Jayson Hunter Weight loss tips for six pack abs are in high demand these days. It seems everywhere you turn dieters everywhere are searching for the secret to the ever elusive flat belly. Registered Dietitian Jayson Hunter, who has helped hundreds and hundreds of people lose weight successfully, has releases the following easy-to-follow weight loss tips for six pack abs. “Losing belly flab is not easy, but the formula is pretty simple,” Hunter explained. “There are simple things people need to focus on to lose weight fast.” Hunter recommends these proven weight loss tips for six pack abs: 1) Review food labels Avoid foods that contain excess sugar and calories. Especially avoid foods that contain any trans-fats. Look for foods that are low in energy density. This means you get a good size portion, but low calorie. This will generally be non-processed foods. Meaning fruits, vegetables, whole grains and lean proteins are your best choices. 2) Follow the 90% rule If you can follow your diet plan 90% of the time then that is enough to have success with weight loss. If you find yourself breaking the rules more than 90% of the time then the chance of being successful with weight loss is not as likely. Your chances of failing increase significantly. Lose the all or nothing attitude and just take one day at a time. Reflect on your day before you go to bed at night and instead of getting down on yourself because you were not perfect just set goals to accomplish next day that would eliminate those errors. 3) Keep total fat intake under 30% for the day This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc. It does not mean you have to completely eliminate these items, but do not eat them as a regular food item every day. For even more great weight loss tips for six pack abs download Hunter’s FREE report “36 Rapid Fat Loss Foods” by visiting his website: Carb Rotation Diet. Jayson Hunter, RD, CSCS is a registered dietitian and personal trainer with over ten years of experience. He specializes in helping people lose weight quickly and safely so they look great for any special event they want to look their best for. He is available for story ideas and interviews.

Eating Healthy During the Economic Crisis Registered Dietitian Offers Nutritional "Bailout" Plan St. Charles, MO 10/16/2008 07:21 PM GMT (TransWorldNews) Eating healthy is often determined to be too expensive for the average American. Fast food and foods loaded with fat and sugar tend to be inexpensive and always at hand. Registered Dietitian Jayson Hunter has created some tips for healthy and affordable eating. He is calling it his Nutritional Bailout Plan."Too many people think they can't afford to eat healthy, especially during this Economic Crisis", according to Hunter. "That's why I want as many people as possible to know about these tips for eating healthy. "The following healthy eating tips will help any American lose weight fast during this Economic Crisis: 1 - Choose seasonal fruits to save on grocery bill costs with your grocery bill. Out of season fruits can add a good chunk to any food bill. 2 - Buy in bulk and freeze what isn't needed. This is easy to do with meats. When buying ten chicken breasts it lowers the cost perp ound of chicken. Freeze the rest of the chicken that isn't going to be eaten in the next few days and then thaw what is needed for the next meal when necessary. Same idea works for beef and hamburger. 3 - Pay attention to sales. Many times, eating healthy can be easily accomplished just by focusing on special offers and coupons. For more information on how to eat healthy during the Economic Crisis can download a FREE copy of Hunter's Rapid Fat Loss Starter Kit. It will help any person who wants to lose weight fast. It is available free of charge at: Carb Rotation Diet Jayson Hunter, RD, CSCS is a registered dietitian and personal trainer with over ten years of experience. He specializes in helping women overcome the damage done by dangerous fad diets, so they can lose weight fast in a safe and healthy fashion. He is always available for story ideas and interviews.Yours in health Jayson Hunter RD, CSCS

The Key to Controlling Insulin Levels and Looking Great in Your Mini Skirt By Registered Dietitian Jayson Hunter Insulin level is controlled and manipulated by the glycemic load of foods. In your mini skirt diet plan you want to consume lower glycemic foods to produce a lower glycemic load which keeps your insulin levels lower. By doing this you allow your body to burn more calories rather than storing them as fat. First let discuss what low glycemic is before we decide if it will help you with your weight loss and mini skirt goals. Foods that are considered low glycemic when consumed are foods that do not dramatically elevate your blood sugar levels. Eating foods that are high glycemic will dramatically increase your blood sugar levels. Your body starts to promote the fat storage of these sugars when you eat high glycemic foods because your insulin level increases. When women want to know or ask what foods to eat so they can be skinny and look amazing in that mini skirt they are essentially looking for foods that aren't going to promote the storage of fat. To become low glycemic a food needs to have a mixture of nutrients, be lower in overall sugars and contain a fair amount of fiber with each serving. For example a piece of white bread is a high glycemic food because it consists of processed and refined flour. A piece of whole-grain bread would be a lower glycemic food because it contains a good amount of fiber and other nutrients that would slow down the absorption of your food. Your objective is to choose foods that contain some protein and fast or are a good source of fiber so that you consume a lower glycemic food. Though you also need to look at the big picture and look at what else you are eating for that meal since it is all digested at the same time. When deciding on a meal you want a balance of a lean protein source, 1-2 servings of vegetable and/or fruit and 1 serving of a higher fiber whole-grain carbohydrate food choice. Your total glycemic level is lower when eating balanced like this which means your blood sugar levels don't rise as high and your body promotes fat to be used for energy instead of being stored. When you eat a lean protein source at your feeding opportunities you are also releasing a hormone called glucagon that is the opposite of insulin and counteracts the effect of insulin by promoting the release of fat to be used as energy instead of storing it. So my answer to women who want to know what foods to eat so that they look amazing in their sexy, little mini skirt I would say plenty of foods can work as long as you eat them at the right time and in the correct portions. The best way to your mini skirt goals is to eat a lean protein source at every feeding opportunity and a vegetable that is a good source of fiber along with fiber rich whole grains. Your goals is to avoid high sugar soft drinks, fast food items that are high in fat and processed refined carbs and sugars. http://www.youtube.com/watch?v=4MKvk8Mo6MI

Yesterday's workout was fast paced, lower weight and higher volume day meant to help me burn some fat and put on some muscle. Here is what I did: AM Joint Mobility DrillsDynamic Body Weight Warm-Up (reverse lunge with twist, side lunge, inch worm, Russian twist, t-push-up)Glute Work with a set of push-ups between each drill (bridges, bird dog, single leg bridge, clam shell)Kettlebell Swings x 200 total in under 10 minutesPM Barbell Complex with 135 lbs (you can use kettlebells instead), 4 sets of 6-10 reps per drillHigh PullPush PressReverse LungeGood MorningRow paired with Stiff Legged Deadlift (row the bar, then stand up straight, bend over and repeat)Cable Rows (substitute a kettlebell back exercise if you wish) paired with Triceps Extensionssome rear delt and biceps workI just love complexes because they keep your whole body under tension for a long period of time (hypertrophy) and they cause systemic fatigue (fat loss)! Plus, they are super time efficient! I have been reading a lot of Elliott Hulse's stuff these days and found a good little ab video of his for you to check out.

I have been receiving the Power By Pavel Newsletter for years and every issue I learn something new. If you are not singed up for ower this free resource I recommend you do. Power by Pavel: The Bottom-Up Kettlebell Carry Speaks Com. Prof. Stuart McGill: "Every time I work with top international athletes I learn more about athleticism. We have all heard that having a strong core increases strength elsewhere in the body. Experience tells us this is true but I was incomplete in my explanation of the mechanism. I enhanced my education a couple of years ago following my analysis of "strongman event" competitors. First we measured the athlete's strength capabilities – hip abduction being one of them. Then we quantified the tasks, strength demands and joint mechanics in various events. Curiously they needed more hip abduction strength to succeed in events such as Super Yoke and the Suitcase carry than they could create in their hips. How could they perform a feat of strength that was beyond what a joint could produce? "Consider the Super Yoke where several hundred pounds are carried across the shoulders. The axial load down the spine traverses across the pelvis to the support leg allowing the other leg to step and swing. Hip abduction is needed to lift the pelvis laterally but clearly the strength required far exceeded what the hip could create. The missing strength came from the core muscles (quadratus lumborum and the abdominal obliques on the swing leg side) which helped lift the pelvis. Now consider the footballer who plants the foot on a quick cut. A strong and stiff core assists the hip power to be transmitted up the body linkage with no energy losses resulting in a faster cut. This is the same performance enhancing mechanism as in the Super Yoke but it is not traditionally trained in the weight room. "This experience resulted in the search for the best training approach. We quantified asymmetric carries such as the suitcase carry and found that quadratus and the abdominal wall were challenged to create this unique but essential athleticism. However, working with Pavel we tried kettlebell carries (just in one hand). Racked traditionally with the bell carried on the back of the forearm (with the hand position tucked in close to the chest as if the athlete were to begin an overhead press) helps to reduce shoulder impingement should this be an orthopedic issue. However, even better was the bottom up carry. Here the bell is held upside down in the bottom up position with the elbow tucked close to the body and the bell beside the head. The core is stiffened to control the bell and prevent it from rotating in the hand. Now walk briskly. Core stiffness is essential to prevent the loss of the bell position. "I consider that every general program to enhance athleticism needs a carry task. The bottom up kettlebell carry is a staple. This and other techniques for performance enhancement are found in Ultimate Back Fitness and Performance (http://www.backfitpro.com/)."

AM Mobility WorkDynamic Warm-Up (reverse lunge with twist, side lunge, inch worm, Russian twist, t-push-up)Glute Work (bridge, bird dog, single leg bridge, clam shell)Kettlebell Swings x 200PM Speed Squat 8x2 @ 60% max raw weightSumo Deadlift 6x1 working up to 80% max raw weightGlute Ham Raises paired with Standing Cable Crunches 4x8-10

Hey guys, last week I posted an article by Elliott Hulse. His ideas and concepts regarding training to be lean and strong at the same time really registered with me. Check out his site to learn more about his training philosophy, I guarantee you will gain something from it. As for me, I am adapting my training a bit to have a more conditioning approach during my weight lifting sessions. As a powerlifter I still obviously need to lift very heavy on my primary exercises (squats, bench press, deadlift, good morning, etc) but for my assistance work I am going to take the Hybird approach. Hybird exercises are something that Alwyn Cosgrove has been writing about for years, basically take two drills and combine them into one for maximum training density. This will elicit a fat burning response and create more muscle growth due to increased time under tension. The complexes I write about are an extreme example of these, but even drills like the clean and press, or doing a row into stiff leg deadlift will work. For example, here was yesterdays speed bench workout: Speed Bench 9 x 3 @ 65% max raw weight, very short rest between sets (20 seconds) Pull-ups paired with blast strap push-ups 10 x 6-12 Rear Delt Flys paired with Triceps Cable Push-Downs This was done at a very fast pace with little rest between sets. A Max effort Squat/Deadlift workout might look like this: Max Effort Drill (Squat, Deadlift or Good Morning), work up to a max single Hybird: Stiff Leg Deadlifts with Shrugs (do one rep of deads, then shrug the weight, then repeat) Hybird: Barbell Roll Out with Bent Over Rows (roll the barbell out like a torso wheel then roll it back in, once in stand up with the bar still in hand and do a bent over row, repeat) As you can see the heavy work is still completed with full attention and energy, but then the assistance work is done with more density.

AM Mobility DrillsDynamic Warm-Up (reverse lunge, side lunge, inch worm, Russian twist, t-push-up)Glute Work (bridge, bird dog, single leg bridge, clam shell)Kettlebell Swings x 200PM Kettlebell Complex, 4 rounds, 5-10 reps per drillHigh PullMilitary PressRack LungeStiff Legged DeadliftRowClean and Push Press

Alwyn Cosgrove newsletter with a guest article by Eric Cressey I love interval training, but one of the problems we commonly run into—particularly if someone isn’t prepared physically to sprint or doesn’t have a place to do it because of weather restrictions—is that repetitive, low amplitude motions are our only options. In other words, it has to just be cycling, the elliptical, or the stair climber. While slide board work, medicine ball medleys, barbell complexes, and sled pushing definitely help to work around these problems, when it comes down to it, many of them still don’t give certain folks the variety they need in their exercise programming. In our “Building the Efficient Athlete” seminar, Mike Robertson and I spoke about the law of repetitive motion: I = NF/AR. In this equation, injury (I) equals the number of repetitions multiplied by the frequency of those repetitions (NF) divided by the amplitude of each repetition times the rest interval (AR). While you can attack each of these five factors differently, the take home point with respect to today’s discussion is that simply increasing the amplitude—or range of motion—in one’s daily life can reduce (or eliminate) the presence or severity of overuse conditions. For that reason, I often substitute one or both of two different training modalities for my clients’ interval training. The first is dynamic flexibility circuits with little to no rest between sets. In this scenario, we program 2–3 different mobility/activation drills for each inefficiency the athlete displays and then combine them in a series of drills. Ideally, we do as many of these drills as possible in the standing position. As an example, let’s say a client has poor thoracic spine mobility, a horrific Thomas test (restrictions in one or more of the hip flexors), bad glute function, and a lack of hip external rotation. Here’s what his circuit might look like: A) One-leg supine bridge B) Wall hip flexor mobilizations C) Three-point extension rotations D) Cradle walks E) Overhead lunge walks F) Walking Spiderman with overhead reach G) Yoga push-ups H) One-leg SLDL walks (You can find videos of many of these exercises in the Assess and Correct Program ) Is this circuit going to completely “gas” an athlete? Absolutely not. However, it is going to make him/her better in light of the inefficiencies I outlined above. And you don’t have to leave the gym exhausted to have improved. It’s a great option for powerlifters as well because going too crazy with supplemental conditioning work can really sap strength. The second option is to simply take a series of resistance training exercises with a corrective emphasis (sometimes integrate with the drills outlined above) and put them in a series of supersets. For these exercises, the load utilized should only be about 30 percent of one rep max. I outlined this option a while back in my article, “Cardio Confusion.” Here’s an example I used with an online consulting client recently. A1) Overhead broomstick walking lunges (3 X 10/side) A2) Push-ups (3 X 12) B1) Face pulls (3 X 15) B2) Body weight only reverse lunges (3 X 10/side) C1) One-leg SLDL walk (2 X 6/side) C2) Band external rotations, arm adducted (2 X 15/side) D1) Behind the neck band pull aparts (2 X 15) D2) Bowler squats (2 X 10/side) This series is preceded by foam rolling and a dynamic flexibility warm up and can be followed by more “traditional” interval training. Like I said earlier, I’m still all for both traditional and non-traditional interval training. Initiatives like I outlined above though can serve as a nice change of pace and work in corrective exercises while keeping the heart rate up. Be as creative as you’d like and you’ll see great results. The sky is the limit in terms of the combinations you can use. To check out a new product that Eric, Mike Robertson and Bill Hartman have put together - that shows you exactly how to create a "corrective exercise program" as an addition to your current program, and can set up the "corrective work as a VERY metabolically demanding circuit or interval program such as above - check out the "Assess and Correct Program". -- AC PS - With 27 self-assessments and 78 corresponding exercises, you’ll cover virtually everything you or your clients will need to feel and perform well - check it out HERE AlwynCosgrove.com 24420 Walnut street Newhall, CA 91321 US

In this weeks newsletter from Alywn Cosgrove we have a Guest newsletter from Elliot Hulse Build Muscle and Burn Fat At The Same Time? The most common strategy most people employ for packing on muscle mass, and then leaning out, is through “bulking and cutting.” The problem though is that it doesn’t always work. The most common scenario is that you put on more weight than you want so you get “fat,” and then jump into endless cardio only to lose a lot of the hard-earned muscle that you built. So, for a lot of guys the choice seems to be between being strong and fat or weak and lean. I’m here to tell you with absolute certainty that this doesn’t have to be the case. You don’t have to choose between being really strong and a bit plump or being really lean and kind of weak with little muscle definition. I’m going to let you in on a secret—it’s an unconventional approach that runs contrary to ordinary training philosophies. To build the body you want, you need to build muscle and burn fat at the same time in order to achieve that goal of having a ripped, muscular physique. The way to build muscle and burn fat at the same time is through incorporating both aerobic and anaerobic activity not just in the same training session but in the same exercise. By combining resistance weight training with cardio training in the same set, we force the thicker stronger Type-II (fast twitch) muscle fibers to behave more like Type-I (slow twitch) fibers. By utilizing both types of muscle fibers in the same exercise we can actually build a “HYBRID” Type-IIC muscle fiber that has been nicknamed a Type-III. Now why would you want a Type-III hybrid muscle fiber? This reconfigured super muscle has more mitochondrial density which means more nutrients can be processed giving these Type-III muscle fibers a greater capacity to grow bigger and resist fatigue for longer periods. This style of training mimics the way that our ancestors used to live. They didn’t train with weights one day and run laps the next. No. The kinds of activities they did every day would have been very much like the hybrid training we’re talking about. Our ancestors were both muscular and lean and it didn’t result from things they set out intentionally to do but rather, it was a natural byproduct of the way they lived their lives. They were able to both build muscle and burn fat at the same time without even having to consciously think about. By adopting some of the very same training principles that they employed, modern man can achieve the same results. To discover how you can tap into your hybrid muscle fibers in order to build muscle and burn fat simultaneously go here: Lean Hybrid Muscle ----- I checked out their new program myself. Similar to how we do things at  Results Fitness - Mike and Elliot have integrated bodyweight training, strongman training, kettlebell training, Olympic lifting, powerlifting, and bodybuilding. It truly is a hybrid system Check it out for yourself HERE - for a very limited time they are offering their entire program and nutrition support system for 50% off. -- AC AlwynCosgrove.com 24420 Walnut street Newhall, CA 91321 US

I have an article I want to share with you that I think is extremely important not only to your possible weight loss goals, but also to your health. This article is about Omega 6 fatty acids. (Oh, the essential fats that are good for you. That's great!) WRONG!!! I wrote this article last week and on Sunday I was cooking pancakes with my 2.5 year old daughter. It is a weekly Sunday morning breakfast for us and we add Prograde Vanilla Protein powder to the pancake batter to increase our protein intake and decrease our blood sugar spikes and insulin response. Anyways back to Omega 6 fatty acids. I opened our cabinet to grab the spray Pam so I could coat the frying pan and noticed I have 3 bottles of extra Virgin Olive Oil and this old looking bottle with a small amount of oil in it behind them. This bottle was vegetable oil and you could tell that we have had this bottle sitting up there for a long time which meant we hardly ever use it. It got me thinking about what types of oils are in your cabinet and how often you use them. If you use the wrong oils too frequently you are actually increasing your risk of inflammatory diseases according to some studies that have been released. The oils in question are oils many individuals use every day not only in their cooking, but those oils are also used in numerous processed foods that we eat. Make sure you read this very important article and then look in your cabinet to see if you have any of these oils sitting there. Also, look at your most common eaten foods and see if they contain any of the oils listed in this article. http://tinyurl.com/yjgh8rs Yours in good health, Jayson Hunter RD, CSCS America's Trusted Weight Loss Expert