Alwyn Cosgrove’s Hierarchy Of Fat Loss

Lose Body Fat

Attack Your Fat Loss!

The majority of people I have worked with as a personal trainer in the past want to lose fat.

The majority of people I will work with in the future will want to lose fat.

Because of these two statements I spend a tremendous amount of time trying to find the best methods to help others lose fat. And, due to the obesity problem in the United States these days, I really think this is a great investment of my time to be able to help the largest amount of people.

Unless you compete in sumo wrestling you are probably one of those people who wants to lose some body fat.

If you are a college student you may want to lose body fat to look damn good on the beach for spring break.

If you are obese you may want to lose fat in order to live a longer, healthier life.

If you are a parent you may want to lose fat so you can be a better example for your kids.

If you are an athlete you may want to lose fat to perform better at your sport.


Whatever your particular reason may be, losing body fat is important. 

Now, in your fat loss pursuit there is a concept that is critical to understand – some activities are better than others for losing fat. WHOA! Mind-blowing I know.

Okay so you probably knew that some activities are better for fat loss than others, but do you know which ones rank highest?

An article I recently read by Alwyn Cosgrove, who has been in the fitness industry for 17+ years and is one of the best out there in helping people get results (The gym he owns in California is appropriately called Results Fitness), was one of the best articles I’ve found talking about how to organize your training for the best fat loss results.

Alwyn Cosgrove’s hierarchy of fat loss is as follows:

  1. Correct Nutrition
  2. See #1 (He thinks it is that important and I have to agree with him).
  3. Activities that burn calories, maintain/promote muscle mass, and elevate metabolism
  4. Activities that burn calories and elevate metabolism
  5. Activities that burn calories but don’t necessarily maintain muscle or elevate metabolism

Without a doubt I think this an accurate order of important for fat loss. We all know how important nutrition is and if you are neglecting this and want to lose a significant amount of fat all I can say is this: good luck.

Knowing about this hierarchy is great, but you may be wondering, what are some more specific methods of training I should be using for fat loss?

Don’t worry, Alwyn has you covered.

Five factors for fat loss training:

  1. Metabolic Resistance Training
  2. High Intensity Anaerobic Interval Training
  3. High Intensity Aerobic Interval Training
  4. Steady State High Intensity Aerobic Training
  5. Steady State Low Intensity Aerobic Training

Take a look at this list and ask yourself this: Which method is making up the majority of my training?

To read the entire article (Which I highly suggest because it is really good) click here.

If you are looking for a fitness professional to structure a workout plan for you to help you lose fat in the most efficient way possible contact me.

You can also subscribe to my newsletter here.

Have a great day!


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2 Responses to Alwyn Cosgrove’s Hierarchy Of Fat Loss

  1. Pingback: Getting Back In Shape | The Blog of Justin Gordon

  2. Pingback: Is Aerobic Training Worth The Effort? | The Blog of Justin Gordon

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