Here’s a pdf of the first Warp Speed Fat Loss Workout. Print it out and do the workout this weekend. After you do it let up know what you think.

(Click Image to Download PDF)

Popularity: 78% [?]

Note: The exercises shown in this video are not necessary those found in the Warp Speed Fat Loss System.

Popularity: 69% [?]

That’s right. We’re giving away 3 copies of our Warp Speed Fat Loss System. Winning one of them is pretty simple. All you need to do it post a comment below stating why you need quick weight loss, what you are looking to accomplish and how Warp Speed Fat Loss will help.

You have up until Friday May 2nd at 12:00am EST to post a comment and enter to win. We’ll pick the winner over the weekend and announce it on Monday with some other HUGE new about Warp Speed Fat Loss.

Popularity: 82% [?]

Hey…sorry that we haven’t posted any fat loss information in a little bit. I have a new interview for you that will blow you away. This past week Keith Scott was able to get Alwyn Cosgrove on the phone for 40 minutes to pick his brain about losing weight, how to lose weight as fast as possible, and what techniques he has been using to greatly enhance his clients’ rate of fat loss.

Download Here

Post your comments and let us know what you thought of the interview.

Popularity: 100% [?]

Look out as this fat loss study is about to get a lot of press. Let’s take a look. (You can skip the abstract - shown below - if you don’t care for scientific garble.

Endurance training and obesity: effect on substrate metabolism and insulin sensitivity.
Med Sci Sports Exerc. 2008 Mar;40(3):495-502.
PMID: 18379212

PURPOSE:: Obesity and type 2 diabetes mellitus are disease states associated with hallmark features such as insulin resistance and an impaired ability to oxidize lipids. It has recently been reported that an optimal exercise intensity for fat oxidation (FATmax) exists; we hypothesize that continuous exercise training at this specific intensity can lead to greater improvements in fat oxidation and insulin sensitivity than a eucaloric interval training program. METHODS:: In a counterbalanced, crossover design, eight sedentary, obese, but otherwise healthy male participants performed two 4-wk blocks of endurance training, either at a predetermined intensity eliciting maximal fat oxidation (TPCON) or at 5-min intervals of +/- 20% FATmax (TPINT). During the week preceding the exercise training and 48 h after the final exercise bout, an OGTT, V O2max test, steady-state exercise, and measurements of body composition were undertaken. Diet was controlled the day before all trials (50% carbohydrate, 35% fat, and 15% protein; ~2900 kcal.d). Variables were compared using two-way repeated-measures analyses of variance. RESULTS:: It was shown that fat oxidation rates were increased by 44% after TPCON (0.24 +/- 0.01 vs 0.35 +/- 0.03 g.min, P < 0.05) but not after TPINT, and the whole-body insulin sensitivity index was increased by 27% after TPCON (P < 0.05). These changes occurred despite no change in body weight, body mass index (BMI), waist to hip ratio (WHR), percent body fat (%BF), or V O2max. CONCLUSIONS:: A continuous exercise training protocol that can elicit high rates of fat oxidation increases the contribution of fat to substrate oxidation during exercise and can significantly increase insulin sensitivity compared with a eucaloric interval protocol.

I haven’t seen the full paper (just the abstract) so it’s hard to comment. But here’s what I think.

The finding on insulin sensitivity is interesting. The fat oxidation stuff doesn’t interest me.

This study:

Meyer T, Folz C, Rosenberger F, Kindermann W

The Reliability of Fat(max).

Scand J Med Sci Sports. 2008 Feb 17;

Thinks that the fat burning threshold is a BS recommendation anyway…

The problem that I initially see is — substrate oxidation during exercise doesn’t translate to much in terms of fat loss in reality. This is the entire argument for the “fat burning zone”. It seems a strange study. A change in the source of fuel used during exercise doesn’t mean a thing if total fuel burned isn’t affected.

And it seems a weird premise — it looks like it’s a 5 min interval at 20% over the fat burning threshold (previously thought to be 63% VO2) and then 5 mins at 20% below - (which kind of defeats the purpose of interval training as I see it) - but at first glance that means the average intensity of the two workouts would be exactly the same. Yet there is NO change in fat oxidation after the intervals? None? There seems to be a flaw there but who knows…

Anyway -this study:

J Appl Physiol. 2007 Jan 18;
Fat Metabolism and Acute Resistance Exercise in Trained Men.
Ormsbee et al

Showed a 105% increase in fat oxidation following a resistance training session.
And this study:

Talanian JL, Galloway SD, Heigenhauser GJ, Bonen A, Spriet LL.
Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women.
J Appl Physiol. 2007 Apr;102(4):1439-47. Epub 2006 Dec 14.

Showed that high intensity aerobic work increased fat metabolism 36% — but this study didn’t show anything?

Anyway - the study at the top showed aerobic training to increase fat oxidation by 44% but an aerobic interval training program averaging the same intensity produced a 0% difference. So even if you cared about substrate utilization - resistance training still wins (which is how I set up the fat loss programming).

In most acute trials, fat oxidation during exercise tends to be higher in low-intensity treatments, but post-exercise fat oxidation and/or energy expenditure tends to be higher in high-intensity treatments. This study didn’t look post workout - but as the average intesity was the same I don’t think they would find anything.

Bottom line - if your job was to get someone lean — does this study change anything?

Nope.

Popularity: 76% [?]

“They say….” that more than 2lbs of weight loss a week means you are losing muscle.
Let’s stop looking at opinion and start looking at SCIENTIFIC FACT.

Study one:

Donnelly JE, Sharp T, Houmard J, Carlson MG, Hill JO, Whatley J,E, Israel RG
Muscle hypertrophy with large-scale weight loss and resistance training.
Am J Clin Nutr. 1993 Oct;58(4):561-5.

• nThis study gave put the participants on an 800 calorie per day liquid diet for 90 days.
• The average weight loss over the 90 day period was 35lbs
• Yet all subjects increased the cross sectional area of their muscle fibers significantly.
• It appears that weight training can produce hypertrophy in skeletal muscle (and therefore increases in metabolism) during severe energy restriction and large-scale weight loss.

Hmmm. 35lbs lost in 90 days with muscle GROWTH?
That’s 2.73lbs per week fat lost and they didn’t lose ANY muscle.

Study two:

Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R.

Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate.
J Am Coll Nutr. 1999 Apr;18(2):115-21.

• Aerobic group: 4 hours per week
  Resistance training group: 2-4 sets of 8-15 reps. 10 exercises, three times per week.
• V02 max increased equally in both groups.
• Both groups lost weight, the resistance training group lost significantly more fat and did not lose ANY LBM, even at only 800 calories per day.
• The resistance training group actually increased metabolism compared to the aerobic group which decreased metabolism.

Only 800 calories per day — and the resistance training group did not lose ANY muscle and actually increased metabolism.
they also lost 15% of their bodyweight (and all fat) in 12 weeks. For a 180lber that would be 27lbs, a 200lber that would be 30lbs, and for a 250lber that would be 37.5lbs(more than 2lbs per week - all fat)

Looks like what “they say…” is completely wrong….

AC

Popularity: 74% [?]

We’re back with another interview. This time we have another mini case study for you but not only was I able to get the man that lost just under 1 pound a day for the first 7 days but his trainer as well. It was interesting to hear what one of Cincinnati, Ohio’s top trainers thought of Alwyn brutal metabolism blasting workouts.

Download Here

Post your comments and let us know what you thought of the interview.

Popularity: 81% [?]

After the interview Mike did with Bill taking about how we got him phenomenal fat loss, we were sure people would be skeptical. Someone even called us out by posting a comment on the blog (which we encourage you all to do).

All I’ve ever heard in regards to losing weight is not to lose more than 3 pounds a week because over that, you’re losing muscle, not fat….

So how can you lose 17 pounds of pure fat in three weeks…, especially with someone who admits to having a “bad metabolism”?

Normally I like your materials, but this doesn’t sound right at all. Metabolisms don’t correct themselves that quickly from all I’ve ever read.

Anyone can lose weight at that level - even prevention.com’s pushing a junky “lose 7 pounds in the first week” type of diet, but I don’t buy losing that much weight in that short of time, the muscle mass is being preserved. That’s much too drastic of a drop, Mike.

…Maybe it’s different for a man, but I don’t think the ASCM guidelines for safe fat loss are different between men and women.

I will give you “individual results vary” as well as men have 20% more muscle than women, but I’d like to see a woman achieve these same results without muscle loss - then you’d have my undivided attention….

One of the issues I’ve always had is the “2lbs per week” comment.

If you go to Weight Watchers they’ll tell you 2lbs per week is a good goal.
If you talk to a good trainer - they’ll tell you 2lbs per week is a good goal.

But if I go to Weight Watchers AND a good trainer - why does it not add up to 4lbs? It cancels each other out.

I have a study from 1957 that shows fat loss on different macronutrient contents - 0.9lbs per day on high fat, and 0.6lbs per day on high protein. Slight gain at high carb. Same calories.

I want someone to explain to me the physiological limit to fat loss.

New Orleans person dieting on high carb - two meals per day - no exercise. Let’s say BMR is 2000 and is losing 1lb per week. (So metabolism is 14,000 per week)

At altitude - BMR can increase up to 28%. So a fat loss program at altitude would be more effective than a fat loss program in New Orleans.

A 0.5 degree centigrade (0.9F) increase in body temp increases BMR by 7%.

Get the afterburn effect (EPOC) into action (even just 1 degrees (1.8F) at altitude and  we are looking at 2560 - plus a 14% increase ( = 358).

Now we’re at 2918 BMR — BEFORE we calculate any additional deficit from the exercise. So let’s say we exercise six days a week at 300 cals per session. 1800 cals per week or an average of 257 per day (divided by seven)

Switch the diet to a high protein (over high carb) and go to six meals a day. The TEF increases enough that we get another 5% of BMR.
So BMR is now 3064. Plus 257 from exercise = 3321 per day.

So we now have an additional 9246 calories being burned per week. And if that is 3500 cals per lb - that would increase the results by another 2.6lbs per week to a total of 3.6lbs per week.

But what if we decreased the calories? Increased the afterburn effect? Doubled the number of training sessions? Added supplements?

Where is the physiological limit?

Popularity: 83% [?]

Hey gang.

I have a great interview for you. Initially we were going to have an interview with Alwyn today but that had to get pushed back a couple days (his training facility is booked to the gills and it is hard to steal him away for an hour). This interview is with a guy (whom some of you may know) that was one of the initial people to test out the “1st draft” of the Warp Speed Fat Loss diet.

As the title of the entry says he’s got a terrible metabolism (kind of old and essentially NO Thyroid), he runs 3 businesses (so he’s got no time), and he always jokes with me about having the joints of an 80 y.o.

Despite that he still lose 17lbs in 21 days. That’s crazy huh?

The interview is full of great tips and strategies that you can apply to your own fat loss program to help ensure success and boost the rate in which you are losing weight.

Download Here

As always post below and let us know what you think!

Popularity: 29% [?]

Have you watched our quick weight loss primer video? If not head over to the main home page–> http://www.warpspeedfatloss.com

Watch it and then come back here, post a comment, and let us know what you think!

Popularity: 37% [?]