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?"
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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:
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The EDT Fat Loss Program
This EDT cycle is
simple, brief and yet quite brutal. You’ll
perform (3) 15-Minute "PR 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
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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. His counter-intuitive approach
and self-effacing demeanor have lead to
appearances on NBC’s The TODAY Show
and The CBS Early Show.
Currently,
Charles competes in Olympic-style weightlifting
on the master’s circuit, with a 3-year
goal of qualifying for the 2009 Master’s
World Championships.
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If
you've got 15 minutes, 3 times a week,
then you've got time to get GREAT
results with Charles Staley's "Escalating
Density Training" system!
Click
here to learn more about EDT and get your
free sample videos today!
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