Quick Weight Loss Solutions

quick weight loss solutions,

Escalating Density Training Quick Weight Loss Solutions - Lose 1/2% Fat Every Week With NO Dietary Changes!

By Alwyn Cosgrove, CSCS and Charles Staley, MSS
Staley Training Systems

Escalating Density Training is one of the most effective training techniques for body composition training. I was recently talking to a colleague of mine - Alwyn Cosgrove, owner of Results Fitness Training in Newhall, California who has been using EDT-inspired workouts for quick weight loss and fat burning with his clients.

Alwyn claims that his clients are able to achieve an average loss of 2% bodyfat per month without any dietary changes. However, quick results come at a price and this program exacts a heavy toll. Cosgrove jokingly refers to it as "Rambo training". I agree with this statement, but I also think that this is fun too. So, let's take a closer look at the program.

Quick Weight Loss Solutions - The Escalating Density Program

This EDT cycle below is simple, short but also brutal. You perform THREE 15-Minute "PR Zones" where you try to do as many total repetitions as possible and then improve upon that number every workout.

You know how long each and every workout will be and you also know what you need to accomplish. It’s as simple as that!

Here’s the program, make exercise substitutions if equipment limitations warrant it.

--------------M O N D A Y--------------

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-2Incline Board Sit-Ups


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


First PR Zone (15 Minutes)
A-1 Dumbbell Deadlift
A-2 Push Press
Rest 5 Minutes
Second PR Zone (15 Minutes)
A-1Preacher Curl
A-2Lying Dumbbell Triceps Extension
Rest 5 Minutes
Third PR Zone (15 Minutes)
A-1 Standing Lateral Raise
A-2Prone Ball Roll

Quick Weight Loss Solutions - EDT Loading Parameters

Here are EDT’s loading parameters:

Escalating Density Training is based on doing more and more work from workout to workout. Therefore, it’s very important that your exercise form is consistent at every workout. If you perform strict and proper curls during one workout and loose form on the next workout, you won't actually be doing more work.

  • I recommend 10 to 15 minutes of light to moderate cardio, followed by 10 to 15 minutes of stretching on your off days to promote recovery and reduce your muscle soreness.
  • Each workout is comprised of 3 PR Zones of 15-minutes separated by short 5-minute rest periods. In each PR Zone, you perform two exercises, for a total of 3 to 4 exercises per workout.
  • In each PR Zone, you perform two antagonistic exercises back and forth, using the same weight for all your sets, until the PR Zone (time) has elapsed.
  • After warming up the first exercise, select a load that approximates a 10RM (reps max) for each exercise. The weight used for each exercise should be equally difficult.

Quick Weight Loss Solutions - Escalating Density Training Sets/Reps/Rest Intervals - This is where EDT is unique. Most people find it more productive to do higher rep sets (but not at max effort) and take horter rests at the beginning, and then they gradually progress to fewer reps per set and longer rest intervals as fatigue levels increase.

For example, you might begin by doing sets of 5 with very short (10 to 15 second) rests. As you get tired, you increase your rest intervals as you drop down to sets of 4 reps, then 2 reps, and as the time limit approaches, you might do a few single reps to accomplish as many repetitions as possible in the time allotted for the PR zone.

Quick Weight Loss Solutions - EDT Progression - Each time you repeat this workout, your goal is to 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, add another 5 percent more weight on the next workout.

Similarly, if you improve upon your last workout's performance by 40 percent, then you should increase your weights by 10 percent on the next workout.


quick weight loss solutions, About the Author

Charles Staley is a renowned, highly-sought after strength and performance coach whos colleagues call a visionary and rule-breaker.

His clients call him “The Secret Weapon” because of his ability to see what other coaches do not. Charles, however, calls himself a “geek” who struggled in Phys Ed class allthroughout school.

Whatever you call him, Charles’ methods are ahead of their time and quickly produce results.

Visit Charles' site and grab 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".

EDT is Charles' revolutionary, time-saving approach to lifting that focuses on performance NOT pain.

Visit www.staleytrainingprograms.com

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