3 Nov Afterburn is a workout program designed to help you lose weight effectively as possible. The creators of Afterburn are Alwyn Cosgrove and his. 9 Mar Weight Loss Tips from Alwyn Cosgrove The Transformation King has written an excellent fat loss program (‘Afterburn’ and ‘Afterburn 2’), and. Sucker Punch: Alwyn Cosgrove – This is a fantastic interview at T-Muscle with one Someone like this would be better off focusing on programs like Afterburn or.

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Anyone tried Alwyn Cosgrove’s Afterburn program? | Cathe Friedrich Fitness Forums

Who are you by the way? What if I created a fat loss or conditioning program based around one piece of equipment — where you stayed in the same spot, using the same load for the entire duration. Remember, it’s a metabolic stimulus, not a strength or alwgn stimulus, so be conservative. For the most part any injuries were evenly distributed and mostly non-exercise related for example, we got a picture of a bruised toe to prove a ladder accident story.

When was the last time you went to the gym and thought: Trainer Jason Walsh outlines how she did it.

Why does this matter? Perform this one on a treadmill. And boy were they interested!

Resistance Training, Fat Loss and the Afterburn Effect – Alwyn Cosgrove

OK, we can hear the outrage now. After that, our groups diverged. Now don’t go too light either. Tips Glutes For Women. You want to burn calories by watching the latest blockbuster hit on a 40 foot screen? Choose an open area and using a countermovement knee bend, jump as far forward as you can, going for maximum distance. Here’s why it works and how to build a program. Everyone said, it worked,but was it necessary to get the results Still, never put the bar down.


Keep the tension on your biceps high even at the top end-range with this exercise. The weakest exercise in the sequence determines the load you’ll use. I thought about buying the book also, so hopefully you’ll get some responses to this post.

8 weeks with Cosgrove and JB – The results

Next up, variable intensity interval training: Influence of exercise training on physiological and performance changes with weight loss in men. Table 5 — Average change in broad jump distance in cm after 8 weeks. Recommended For You For Women. In fact, believe it or not, while the aerobic group experienced a decrease in metabolism and lost cossgrovethe resistance training group actually increased overall metabolic rate.

In this study, we asked three questions. In this study a minute circuit style metabolic resistance training session was put to the test.

I did the first month of Afterburn and found it to be very boring for my tastes. Table 2 — Average weight loss in pounds over 8 weeks. Phase 3 — Weeks 5 and 6. Then, on your third jump, give it your all. Let’s keep it simple and get wicked strong.

You can’t do a hybrid of deadlifts and curls for example — the difference in loading is too great. Finally, anybody who had specific, short-term performance or body composition goals such as a 5 k race or a figure competition were discouraged from participating, as this program was a general, not a targeted, plan.


I just hoped that it would work as cosgeove as alternating sets for fat loss and conditioning, or at least close enough that it wasn’t too much of a tradeoff.

Go to complete exhaustion. I dropped out after 2 weeks due to dread factor and final nail in the coffin of my shoulders I have my own facility, but I realize this can be a real problem elsewhere.

Do four sets with about 90 seconds rest between sets and you’ll have moved 12, pounds in about eight or nine minutes.

Here’s how to fix it. You must log in or register to reply here. Can Afterburn be done with free weights at home? Go to complete exhaustion again. Now I’m not the first person to ever use complexes.

Afterburn / Aftereffects = True

So we asked our participants to make a few sacrifices in the name of science. A good “Cosgrove rule of thumb” is that if you’re not questioning why in the hell you’re doing these exercises, or convincing yourself that twice around is enough, you’re not going heavy enough.

I should be able get my body fat down to a reasonable cosgroove by being consistent in my eating and workouts. Adjust your diet like this and you’ll lose more abdominal fat and build more muscle, even if you keep calories the same.