No Curl Secret to Bigger Bicep

http://download.menshealth.com/free/Free2.php

This is a workout developed by Alwyn Cosgrove. This man has been through it all and has trained all types of individuals. He also writes articles for Mens Health as well as other top magazines in the Health and Fitness Industry. When he talks, I listen. When he writes, I definitely read.

The link above is a downloadable workout so please check it out. I have would like to say that my bicep size and tone has increased significantly since January, but I have not done one isolated biceps exercise at all.

If you get a chance, get the May 2009 issue of Mens Health and read the article titled, "Build Muscles from All Angles"

If you have even more time, check out http://www.liftstrong.com/. Alwyn developed a CD-ROM that contains PDF articles from a large cast of fitness and rehab professionals. It is only 24.99 and ALL proceeds go to the Leukemia and Lymphoma Society. I got my copy this week and it is like paying 30 dollars for a 3 day seminar on Rehab, Strength and Conditioning and Nutrition.

Hope all is going well and take care!

Fat Loss Plateau? by Alwyn Cosgrove

Nice piece written by one of the best in the business (Alwyn Cosgrove) about getting stuck during your fat loss progression. Makes good sense. Click the title above to see his article.

Alwyn Cosgrove's Can a Trainer Help with Results?

Alwyn always backs up what he says with some good science.  Here is a terrific article that helps people to understand the benefits of a workout partner or personal trainer/group exercise instructor.

I know that I have benefited greatly from Nikki and I working out together as well as working in a group setting in our KB Bootcamp Class.

http://alwyncosgrove.blogspot.com/2009/02/can-trainer-help-with-results.html 

NEW DVD OUT! Metabolic Training by Alwyn Cosgrove

Alwyn is very successful and getting the most out of your workouts and burning the most amount of calories to help you with your New Years Resolution to lose body fat. You can order the DVD through perform better. Click on the banner to the Left to get to the perform better site, then under "shop by departments" click on "books and videos" by author. Alwyn Cosgrove will be your first choice.

It covers several different types of metabolic training. To learn more about metabolic training. Check out his article; The Hierarchy of Fat Loss.

High Intensity Training for Fat Loss

Terrific Blog about the positive effects of high intensity training! If you have a sound cardiovascular foundation and are not sufferring from any current imbalances or injuries you should be interval training!

Click the title above and read it. This guy is a research stud!

5 keys to fat loss

found on http://www.coreperformance.com/


5 Keys to Fat LossBy Alwyn Cosgrove August 12, 2008



Master these fundamentals for losing weight and seeing results fast.

You may think you’ve tried everything for losing weight, but what about sticking to basic, proven methods? Forget magic diet pills and exercise fads. These are your new guiding principles for burning fat.


1. Create a caloric deficit. No two ways about it—you must burn more energy than you consume.


2. Attack fat from both sides.The most effective way to create that deficit is to use a combination of diet and exercise.


3. Hoist iron.The biggest determinant of calorie burning is your metabolism. And the biggest factor in that is your lean muscle mass. Build more lean muscle, increase your metabolism. So weight training has to be a part of any effective fat loss program.


4. Eat clean, eat often.Your diet should consist mainly of lean proteins, fruits and vegetables. Keep starches and refined carbs to a minimum. Drink plenty of fluids (primarily water), and try to eat at least 4-5 small meals per day. This will help your body maintain blood sugar levels and keep burning fat.


5. Stoke your metabolism.Interval training and metabolic resistance training will provide the most efficient use of your training time. Steady state aerobic training (going at a slow, steady pace) just doesn't burn enough calories, and splitting up your workouts by body parts will be less effective than total body training for fat loss.