ALWYN COSGROVE AFTERBURN PDF

Workout C: 5-step circuit Some of my best clients are porn stars. Their careers depend on looking good naked; mine depends on making that happen. I consider it my gift to the world. Or at least to adult-video stores. The secret to my job security: a workout that incinerates fat faster than a crematorium on sumo night. I call it Afterburn Training, since it rapidly accelerates the rate at which your body burns fat during and after your workout.

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Workout C: 5-step circuit Some of my best clients are porn stars. Their careers depend on looking good naked; mine depends on making that happen. I consider it my gift to the world.

Or at least to adult-video stores. The secret to my job security: a workout that incinerates fat faster than a crematorium on sumo night. I call it Afterburn Training, since it rapidly accelerates the rate at which your body burns fat during and after your workout. You hit the shower; your metabolism hits overdrive.

The Workout Why it works: Afterburn Training is designed to maximize fat loss through weight training by combining three main principles: You burn more calories with circuit training than by doing straight sets. You burn more calories by performing exercises in three planes of movement—forward and backward, up and down, and side-to-side—compared with just one.

You burn more calories during and after your workout by recruiting more muscle, which you do by lifting heavy weights, using explosive lifts, and performing exercises in unstable body positions, such as lying on a Swiss ball. How to do it: Perform each of the three total-body workouts once a week, resting at least a day after each.

Do the workouts as a circuit, performing one exercise after the next without resting. Complete a total of circuits each workout. For Workout A only, perform the Lying Cobra as directed after you finish your regular circuit. Repetitions and weights: For each exercise, use the heaviest weight possible that allows you to complete all the prescribed repetitions for each set of each exercise. The first numeral is the number of seconds you should take to lower the weight, the second number is the length of the pause, the third number is the time it should take you to lift the weight.

If you see an X instead of a numeral, do that part of the movement as fast as you can while staying in control of the weight.

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Sazuru I think alot of it could be modified to do at home, but for the 6 of us, someone at somepoint was doing the program,we needed the heavy gym equipment. When combining a squat with an overhead press, perform 5 reps of squats first, then 5 reps of overhead press without dropping the bar. I have my own facility, but I realize this can be a real problem elsewhere. How bodybuilders can fight post-show depression, how to eat carbs and stay lean, and what to do if squats make you hurt. To summarize, here are the four main reasons to consider combos or hybrids: I have my own facility, but I alwyn cosgrove afterburn 2 this can be a real problem elsewhere.

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Your workout is fat and bloated. 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. The dead fish factor. How bodybuilders can fight post-show depression, how to eat carbs and stay lean, and what to do if squats make you hurt.

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ALWYN COSGROVE AFTERBURN 2 PDF

For time management reasons, I tend to do exercise one for a set, rest 60 seconds or so, exercise two for a set, rest 60 seconds or so, and continue. This allows me to increase work density while still getting "true" rest. In other words, I perform a set of squats, rest 60 seconds, perform a set of push-ups, rest 60 seconds, and repeat. I have my own facility, but I realize this can be a real problem elsewhere. So I started experimenting with a few things — doing dumbbell lunges and push-ups for example, or step-ups and dumbbell bench presses — where I could use one set of dumbbells and one piece of equipment. It was an okay compromise, but it started to somewhat limit my exercise selection. And to be honest, it still had the issue of people working in and possibly disrupting your rest periods.

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