Noel,

I haven’t seen the other 2, but based on what I have seen thusfar, Alwyn’s latest work makes a whole lot a sense. I’m presuming that it is based on fairly recent research that shows that when ‘cardio’ work is done very soon after weight training, then fat utilization during cardio is higher. Makes a lot of sense. I’ve been instinctively playing with such a method except that I have a very heavy weight session, followed by complex training, followed by interval training – all in one session – but all of them *very* short.

As far as EPOC is concerned, I don’t think that any of these systems are working because of that. Studies show that the extra caloric expenditure due to EPOC is smaller than is expected for the amount of fat burnt. I have a theory (and its just that), which I’ll post on this blog soon. No studies to back it up, but I think it explains a lot. As far as I’m concerned, it has a lot more to do with metabolic reprogramming than EPOC.

Jon Benson (7 min)
http://www.7minutemuscle.com

Alwyn Cosgrove
http://warpspeedfatloss.com

Ryan Lee (4 min)
http://worldsfastestworkouts.com

Another 3 heavy hitters. OK so I think we have the idea – interval sessions, EPOC (although science clearly shows you only get “the afterburn” IF you are already fit + lean and the exercise is of a certain intensity/duration), compound movements, lean muscle mass etc – but just how far is the industry going to take it?

PS great feature + pic!