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Posted in Fat Loss, Nutrition, Training, Training Females on January 28, 2011 by mboyle1959
The following was actually written in 2006 for www.coreperformance.com . It is reprinted with the author’s ( my ) permission
The Best Exercise for Weight Loss
I tried to make a little joke on an internet forum the other day. A question was posed as follows. “What is the best exercise for weight loss?”. I posted what I thought was a humorous answer. I answered that the best exercise for weight loss in my mind is called a table pushaway. Surprisingly enough, the next post on the forum was “Does anyone know how to do a table pushaway?”. I guess most people don’t get my sense of humor. What I was trying to get people to understand was that the simplest way to lose weight was to simply push away from the table. This act alone will do more for weight loss than both running and weight training put together. Bottom line. Most people eat too much. On top of that they eat at the wrong times and they eat the wrong foods. It is really simple. Change your behavior. Eat less food and eat more often. Sounds contradictory but, it’s not. We need to eat less and spread less out across more meals. Now I’m not a nutritionist but, I know a lot about human nature.
I can tell you a few things about weight loss or more accurately how people fail at losing weight
#1- No breakfast. Mom was right. Breakfast is the most important meal of the day. Here’s my favorite cop out. “I don’t have time to eat breakfast”. Translation. I’m lazy and can’t get out of bed the fifteen minutes earlier that it would take to throw together some kind of breakfast. The second cop out is “I don’t really like breakfast food”. Fine get up and eat lunch. I could care less. Just have a meal with protein within fifteen minutes after waking. I could care less if you want a ham sandwich or a salad with tuna fish. Eat something.
#2 – Coffee is not food. Coffee with some type of carbohydrate is not breakfast. Coffee and a bagel is zero for two. The bright side as my friend Mark Verstegen says is something is better than nothing.
3#- No protein. Everyone yaps about how bad high protein diets are for you. First off this is a fallacy. Second, most peoples’ protein intake is so low it doesn’t matter. Try to eat more lean protein. Have ham and eggs for breakfast. It’s good for you. No kidding. Canadian bacon and eggs might be better. On a 2000 calories diet following a 40-30-30 plan you would need 600 calories from protein. That’s 125 gms per day. By most peoples estimate that’s a lot of protein. Very few who don’t take supplements can get 125 gms. Of protein a day.
The bottom line ( there’s a joke in there somewhere). Table pushaways. Eat less. Eat more protein. Eat less carbs. One thing I have realized is that for years we ate high carb-low fat and got fatter. That’s because as usual we didn’t listen. Anyway, high carb really meant more fruits and vegetables, not more bread, cereal and pasta. The proper diet is one that avoids breads, cereals and pasta like the plague. Skip the sandwich and just stuff a handful of turkey in your mouth.
Since the inception of the Escalating Density Training system, one of the most common inquiries we receive at the office is “When are you going to write about EDT for fat loss?”
How about right now?
As it turns out, EDT is perhaps the simplest and most effective training technique available for body composition training. I was recently talking to my colleague Alwyn Cosgrove, owner of Results Fitness Training in Newhall, California has been using EDT-inspired training programs to facilitate rapid losses in bodyfat with his clients for several months now.
In fact, Alwyn claims an average loss of 2% bodyfat per month with no dietary changes at all. However, there is a price to be paid for quick results, and this program does exact a heavy toll. Cosgrove joking refers to it as “Rambo training” it’s not for wussies. I agree, but at the same time, this is about as fun as hard work can be. Have a look:
The Program
This EDT cycle is simple, brief and yet quite brutal. You’ll perform (3) 15-Minute “PR Zones” (Personal Record Zones) where you’ll attempt to accumulate as many total reps as possible and then improve upon that number every workout (see “EDT Loading Parameters” for more details).
Each and every workout you know how long it’ll last and you also know exactly what you need to accomplish. It’s that simple. Here’s your program, make exercise substitutions if equipment or injury restrictions warrant.
Monday
First PR Zone (15 Minutes)
A-1: Chins
A-2: Hack Squat
Rest: 5 Minutes
Second PR Zone (15 Minutes)
A-1: Rows
A-2: Seated Leg Curl
Rest: 5 Minutes
Third PR Zone (15 Minutes)
A-1: Overhead Press Machine
A-2: Incline Board Sit-Ups
Wednesday
First PR Zone (15 Minutes)
A-1: Dips
A-2: Back Extension
Rest: 5 Minutes
Second PR Zone (15 Minutes)
A-1: Incline Press Machine
A-2: Leg Extension
Rest: 5 Minutes
Third PR Zone (15 Minutes)
A-1: Flat Dumbbell Bench Press
A-2: Reverse Trunk Twist on Ball
Friday
First PR Zone (15 Minutes)
A-1: Dumbbell Deadlift
A-2: Push Press
Rest: 5 Minutes
Second PR Zone (15 Minutes)
A-1: Preacher Curl
A-2: Lying Dumbbell Triceps Extension
Rest: 5 Minutes
Third PR Zone (15 Minutes)
A-1: Standing Lateral Raise
A-2: Prone Ball Roll
COSGROVE: Note that you can also reduce the rest periods between PR zones thereby further increasing the density. I also prefer to have a bigger rep “buffer.” In regular EDT, I allow 20% more reps before I increase the loads.
In Fat Loss EDT, I don’t increase the loads until you perform 30% more reps. I think the higher volume helps with fat loss (this assumes a good load selection initially). Another rule I use is that the eccentric phase should be controlled, the concentric should be accelerative.
EDT Loading Parameters
For those not yet familiar with EDT’s unique loading parameters, here’s the nuts and bolts:
Escalating Density Training is based on the concept of doing more and more work from workout to workout. Therefore, it’s critical that your exercise biomechanics (i.e., technique) is consistent on every workout. If you perform strict curls on one workout and loose form the next, you aren’t really doing more work (for the arms at least!)
* I recommend 10-15 minutes of light to moderate cardio, followed by 10-15 minutes of light stretching on ìoffî days for the purpose of promoting active recovery and reducing soreness.
* Each workout in this cycle consists of (3) PR Zones of 15-minutes duration separated by a short (5-minute) rest periods. In each PR Zone, you’ll generally perform two exercises, for a total of 3-4 exercises per workout.
* In each PR Zone, you’ll typically perform two antagonistic exercises in alternating fashion, back and forth, using the same weight for all sets, until the PR Zone has elapsed.
* After warming up the first exercise(s), select a load that approximates a 10RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.
Sets/Reps/Rest Intervals: This is where EDT is truly unique. Most people will find it most productive to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to fewer reps per set and longer rest intervals as fatigue accumulates.
As an example, you might begin by performing sets of 5 with very short (10-15 second) rests. As you begin to fatigue, you’ll increase your rest intervals as you drop down to sets of 4, then 2, and as the time limit approaches, you might crank out a few singles in an effort of accomplish as many repetitions as possible in the time allotted.
NOTE: Do not perform early sets to failure, or even near failure. My recommended starting point is to do 1/2 of what is possible (e.g., 5 reps with a 10RM weight) at the beginning of the time frame. As the time limit approaches however, you’ll find yourself working at or near failure as you attempt to break your rep record.
Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. As soon as you can increase the total number of reps by 20 percent or more, start the next workout with 5 percent more weight and start over. Similarly, if you manage to improve upon your last performance (for the same workout) by 40 percent, then you’ll increase your weights by 10 percent on the next workout.
PROGRESS ACCELERATION TIPS:
I like amino acids as the post workout meal – an hour later I have a shake with fiber when training for fat loss.
Aerobics: avoid like the plague – they cause you to lose muscle, and they help you to become more efficient at burning fat. So how would you like your fat burning machinery to get smaller and more efficient when you are trying to lose fat ? Thought so.
For the EXTREME RAMBO HARDCORE ADDICT: Do EDT using hybrid lifts – see below. Another very cool yet brutal tip is to do TWO 15 min periods in the workout but perform TWO EDT workouts per day. Brutal but it’ll carve you up.
Day One:
First PR Zone (15 Minutes)
A1 Alternating max lunge
A2 Seated Cable Rows
Second PR Zone (15 Minutes)
B1 Step Up
B2 Push up-prone tuck combo
Third PR Zone (15 Minutes)
C1 DB Squat and Press
C2 Close Grip Pulldown
Day Two:
First PR Zone (15 Minutes)
A1 Bulgarian Split Squat
A2 Push Press
Second PR Zone (15 Minutes)
B1 SHELC
B2 Seated Row to neck
Second PR Zone (15 Minutes)
C1 Good morning squat hybrid
C2 Incline Db Press
Day Three :
First PR Zone (15 Minutes)
A1 Deadlift
A2 Pullover
Second PR Zone (15 Minutes)
B1 Lateral Lunge and touch
B2 Arnold Press
Third PR Zone (15 Minutes)
C1 DB Swiss Ball Crunch
C2 Bent Over DB Row
Fuel For EDT
To maximize the effectiveness of this EDT fat-loss program, employ the following nutritional strategies:
1) Reduce consumption of refined carbohydrate (breads, pastas, white rice, potatoes, grains, cakes, cookies, etc.) to a bare minimum, especially later in the day.
2) Virtually all meals should contain a fiber source, expect for post-workout meals, which should ideally be a fast-absorbing protein/carb shake. Check out a cool product called Fiber Smart. This is a unique, dietary fiber made from flax seeds and other top quality ingredients to support proper function and health. It also contains Acidophilus and Bifidus to promote a health bacterial balance and amino acids to support a healthy digestive lining.
2) Eat every 3 hours for a total of 5 to 6 meals per day. No exceptions. Schedule meals as if they were appointments with yourself, because that’s what they really are when you think about it.
3) Calculate or estimate your lean body mass (total weight – fat weight) and eat one gram of animal-source protein per pound of lean bodyweight per day, divided into 5 or 6 meals. For an individual who weighs 200 pounds and is 15% body fat, this would mean 170 grams per day, which would equate to 5 meals containing 34 grams of protein per meal.
4) Hydrate! My recommended water intake is 60 percent of your bodyweight in pounds, converted to ounces, per day. For example, if you weigh 150 pounds, drink 90 ounces of water per day.
5) Watch out for “hidden” sources of fat and sodium such as various salad dressings and condiments.
6) Educate yourself on the caloric value of what you eat. If you’re not losing weight (fat) you’ll need to eat slightly less calories, and/or increase caloric expenditure (via exercise). There may be some trial and error at first as you learn more about how many calories you’ll need to create an energy deficit. COSGROVE: this is key. Violate this rule and you are toast.
7) Develop strategies to cope with difficult situations, such as family get-togethers and going out to eat. COSGROVE: Fast food? Yesó it’s called grilled chicken sandwich. Fries, no.
8) Virtually all breakfast cereals are to be avoided – they almost always contain high levels of calories, sugar and non-existent protein and fiber content – the worst possible type of food. COSGROVE: the only cereal you can have is oatmeal. Nothing else.
9) Some saturated fat is OK, but it’s easy to take in more than you realize – be careful with salad dressings, condiments, grilled meats, fried foods, Chinese food, gravies, etc.
10) Stop analyzing everything to death and get down to basics – it’s not that difficult to figure out how to eat right. Which brings us to…
11) Staley on “simplexity”: OK, let’s get down to brass tacks here – EAT LESS! I’m often asked about the fat loss value of various foods like grapefruit, cider vinegar, etc. My patented response is “Any food will make you lose weight- if you eat too little of it.”
A little trick is in order here – the next time you feel hungry, instead of giving in to it and feeling deprived, tell yourself “OK- this is good – it’s a sign that I’m doing the right thing.” Trick yourself into believing that being hungry is desirable.
12) Here’s what Cosgrove has to say about cheating:
If you cheat: DO NOT, I repeat DO NOT change your next meal. I see many clients who overeat at one meal and then under eat at the next meal as a kind of “payback.” All you did now was screw up TWO meals.
If you cheat: get right back on track. A lot of people think after cheating – I’ve blown it – so I might as well REALLY blow it! Let me ask you – if you get a flat tire do you get out of your car and slash the other three? Hey, you have a flat tire – might as well have four, right?
13) Cosgrove on hunger: Hunger is a sign that your body is lacking in energy. At this point your body will use stored fat as a fuel source. It’s a good thing. While I agree with Dr. Eric Serrano that calories are not created equal – it’s tough to argue that eating less calories will cause anything other than weight loss. It’s the law of thermodynamics.
About The Author
Charles Staley…world-class strength/performance coach…his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.
Click here to visit Charles’ site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with “Escalating Density Training,” Charles’ revolutionary, time-saving approach to lifting that focuses on performance NOT pain.
Lear more here ==> http://hulsestrength.com/recommends/EDTTraining
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To the Management of 24HourFitness:
I write this letter with appreciation and affection and give my highest recommendation to my personal trainer, Carlton Cullins. He literally gave me my life back and for that he has my deepest gratitude. During the course of the past year that he trained me he made the training fun, informative, and inspiring. He always made me feel good about myself and set reasonable and achievable goals. He tailored his training to meet my particular needs and easily adjusted, added or stopped particular exercises to reach all of those goals. I consider him to be the best trainer 24 hour fitness has – and I have watched them all train people over the last year. Just as important I learned while he trained me that he is also a special person with great depth, compassion, and intelligence, seasoned with a terrific sense of humor. If this sounds like I like him, I do, very much.
When I started working out with Carlton I was 58, fat, weak and cranky. I felt old and I looked old. I couldn’t get out of a chair without pushing with my arms. I couldn’t get down onto the floor without holding onto something and I couldn’t get back up without help. I had to walk downstairs sideways to avoid falling because my balance was so bad. I had been falling suddenly if the slightest thing tripped me. I had hurt my knee badly on one of those falls and had a lot of knee pain. Several months before I began training I had had a herniated disc which had required a lumber injection to relieve the unremitting pain. My cholesterol was high and I had had my gall bladder out just two months before I started seeing him. My elbows hurt all the time and I couldn’t even begin some of the exercises we first tried. My ideal fat burning heart rate is 137 with 147 beats per minute being my 85th percentile rate beyond which I am not supposed to maintain. Going at the slowest speed possible on the elliptical machine my heart would begin to race above 155 within just two or three minutes requiring me to stop to let it slow back down before continuing.
Today I can maintain a medium high speed on the elliptical for 20
minutes without my heart rate going beyond 147 and do a total of 45 minutes of cardio total. I can run up and down stairs properly without getting breathless. I can lower myself to the floor without using my hands and get back up again the same way. My elbow pain is gone, as is my knee pain. I haven’t fallen in six months, although I have tripped on things. My cholesterol is lower. I can do three sets of 12 planks and hold each of them for 10 seconds, an exercise I could not do at all when I started. I lift weights and do squats easily. My legs and arms and shoulders show muscle definition! I feel good about myself, confident, and I believe in myself and my ability to be strong and fit.
As I said when I started this letter, Carlton gave me my life back. I feel 20 years younger than I did when I started. And even though I haven’t followed the nutrition recommendations as well as I should have, I look and feel much younger. I can garden again and I can play golf again. In fact, I can now hit a golf ball 20 yards further than I have ever hit it! And even better I can now lift and play with my granddaughter. Life has become very good.
Michael Case Lederer
September 28, 2006
Yelp.com Testimonials
James M 9/30/2009
this dude is the man! what carlton lacks in head hair he makes up for between the ears. and then some plus a little more.
carlton is a really generous warmhearted professional with a good thing going. check him out. tell him one-armed charlie brown sent you.
Debra 6/30/2009
I have been working with Carlton for several years and followed him from the health club once he opened up his home gym. I am a middle aged woman who works hard to stay fit and healthy and Carlton is a big part of that for me. He is knowledgeable and very helpful, amazingly upbeat and positive even while making me work as hard as I can stand to. He continues to learn and grow, which I respect a great deal. He also knows what I need and tailors my workouts to take care of me, to maximize the experience of training. I don’t know how he does it. He can work with anyone and help them to, as he says, find “happiness thorough healthiness.” He’s great. And his rates are beyond fair. I recommend him without hesitation, most enthusiastically. Always professional, yet friendly and personable. One of the best.
Jeremy 6/15/09
I am a school teacher, and it is part of my job to be fit – not just to keep up with the kids, but also to be a good role model for them. I have been training with Carlton for a year. In that time I have really gotten the results I wanted. I have gained back the muscle I was starting to lose, as I have grown “older” and spend more time working inside and less time outdoors playing! Carlton is really laid back and he is great at switching up my workout so I never get bored. He knows so much about health, fitness and nutrition. And he is always studying and learning more – I really respect him for that. I completely trust his fitness advice and it has really paid off for me. I also really like the location – South Austin is where it’s at!
Dove 5/11/2009
I found Carlton through Yelp. His location, reviews and the training philosophy on his personal web site sold me. (His very reasonable rates didn’t hurt either:)) I just finished my third session and, boy, are my arms tired:) He’s got raw dough on his hands, now, but when we’re done, this body’s gonna be some hot cookie. Thanks Carlton!
Morton 3/18/2009
Carlton is a great trainer. I actually found him here on Yelp. I have never reviewed a business, but I thought I would register and write one for him. My fiance and I started going to Carlton to lose some weight for our wedding. He is a great trainer and has an amazing intuitive knowledge of how far you can push yourself. He is not the type of trainer who is going to sit there and bark orders at you like a drill sargeant. He will work with you and craft a personalized routine to help you reach your goals. I tend to avoid working out so there are times when I do not want to go, but I leave every session with a sense of accomplishment. I have noticed and had people comment that I look slimmer and more fit, and I have only been going for a couple months. Somehow, Carlton manages to combine his inherent high energy with a laid back attitude. It is obvious he loves helping people be healthier and happier. I do love not having to go to a gym. I was hesitant at first about going to a gym in someone’s home, but he has always been professional, and it works out great because a lot of the workouts can transfer to your living room. I would highly recommend Carlton to anyone looking for a trainer.
Elaine 03/13/09
I worked for the YMCA for 22 years, and worked out with several different trainers. Carlton is light years ahead of everyone else. He is knowledgeable, and supportive. I have never asked a question that he couldn’t answer with clarity. An injury, several subsequent surgeries and two years in bed or a wheelchair had turned me into oatmeal from the neck down. While I was motivated and had some knowledge of training from many years experience, going to Carlton was miraculous- he encouraged me without pushing too hard, he bore with my extreme frustration, and because of his vast knowledge and experience, he kept me from injuring myself, which I would definitely have done if I had tried this alone. He has a wonderful knowledge of diet and nutrition, and has helped me a great deal in changing my eating habits. He was the best investment I have made on this long road to recovery! One of the best things he has given me is a routine that I can use at home. Simple equipment, no expensive machines, and a lot of variety lets me work out whenever I can, without having to trek to a commercial gym. My results have been everything I could have hoped for! Thanks Carlton- I love you!
Irene 09/17/2008
If you are looking for a personal trainer in SOUTH AUSTIN I recommend you consult with Carlton. I love not having to go to a big ugly gym, he has everything you need in his home gym. The workouts are varied and he creates a program individual to you and your needs. I have trouble with my knees and was concerned about starting to exercise again– but once I started working out at Blue Sky, I have been regaining all the strength I have partied off over the years. My knees aren’t bad– my muscles were WEAK! Carlton doesn’t BS–he won’t waste your time.
Jeniffer D. 09/22/2008
I’ve been working with Carlton for over a year. I actually look forward to going to work out with him. He keeps the workouts challenging and fun. I am so much stronger and much more balanced. Carlton is lots of fun. He is super smart and intuitively knows just how far to push you. He is down to earth and very funny while remaining professional. He is creative and very supportive. I’ve continued to train with him while recovering from injuries and he comes up things I can do without involving the injured joint. The best part of training with Carlton is that I don’t have to go to a noisy gym. I get to pick the music I want to listen to and most importantly I get to work out in my bare feet!
Erin 09/17/2008
I’ve never worked out a Blue Sky, but I know Carlton from a previous gym. He is amazing! Carlton is very knowledgeable, creative, open-minded, and encouraging. He is an over-all great person, athlete, supporter, and coach! 🙂
Kevin 09/16/2008
Carlton is fun and interesting to work with and makes your work out varied so that you would not get bored. I always get a great workout when i’m working with him.
Rhiannon 08/26/2008
Carlton is awesome! He is a great trainer with a private gym: very different from the average meat market gyms with hulking muscle men and skinny perfectly toned girls that make me feel even worse about myself. I also get to pick my own music, which is great because if I had to listen to anymore Lil’ Wayne, I may have given up on any chance of getting in shape.
Adrienne 09/02/2008
Carlton is a wonderful trainer. He pushes you to your limit without having unrealistic expectations. I know I’m always going to get a good workout without pulling something or overexerting myself. He varies the routine enough to keep it interesting and selecting my own music is nice 🙂
A Few of My Satisfied Customers… 🙂
Here’s a fairly descent link on “Interval Training” for those interested… interval training has been proven to be more beneficial as a cardio stimulus than the typical boring, “Long Slow Cardio” seen in most Gyms. Most interval workouts can be done in 10-20 minutes. Also check out the new book Cardio Strength Training by Robert Dos Remedios!
http://www.intervaltraining.net/