The EDT Fat Loss Solution

Lose 1/2% Fat Per Week With NO Dietary Changes!

Escalating Density Training is hard work, but it pays off.
Co-authored by Alwyn Cosgrove, CSCS

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?”

How about right now?

As it turns out, Escalating Density Training 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:

The Escalating Density Training Program For Fat Loss

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: …

Butternut Squash and Almond Butter Soup

This is one of my favorite squash soup recipes. I usually use butternut squash, but pumpkin can easily be used as well. The tastes of the two squashes are quite different. Think of this recipe as the foundation for your squash soup, but then try different flavor options as noted at the end.

¼ cup water
1 onion
2 teaspoons minced fresh garlic
4 cups peeled and chopped butternut squash
½ teaspoon ground cumin
¼ teaspoon ground coriander
4 cups vegetable broth
½ cup almond butter
2 Tbsp tomato paste
1 Tbsp braggs liquid aminos
½ tsp crushed red pepper
¼ cup chopped fresh cilantro

Pre-preparations include peeling and chopping the butternut squash, so it’s assumed that part is already completed. Place the water into a large pot. Add the onion and garlic and cook stirring frequently for about 2 minutes.

Add the squash, cumin and coriander. Cook stirring frequently for another 2 to 3 minutes.

Add the remaining ingredients except the cilantro and bring to a boil. Reduce heat, cover and simmer for about 15 minutes or until squash is tender, stirring occasionally to make sure ingredients are well combined.

Puree in a blender, Vitamix or food processor. Add any additional water so that it’s at a consistency that you like. Garnish with cilantro before serving.

A common practice with any soup is to make a double batch of it and freeze the left over portions for another day.

Options:

I like this soup recipe quite spicy, so frequently add cayenne pepper, fresh ground black pepper and a very special Habanero oil garlic sauce I have access to here locally. Ginger would also add a nice kick in the colder fall and winter months. Experiment with your flavors. Turmeric would be a great addition to this recipe as well.

If you like, add 2 Tbsp of ground chia seeds before blending for additional fiber, nutrients and Omega 3 fat’s.

Coconut Flour Bread

I like this coconut flour bread recipe because it’s high protein, high fiber and made with coconut oil. There are only 4 ingredients so it’s so simple even a guy can make it. Perfect with a little nut butter on it and eaten with one of my favorite green soups and a salad.

Coconut flour is gluten free, high in fiber and low in carbohydrates. 5 Tablespoons of coconut flour has 30 grams of carbohydrates to it’s 27 grams of fiber resulting in 3 net carbs. It’s slightly sweet too, so the bread is more of a heavy high protein compliment to a soup rather than for use with sandwich meats.

How To Make Coconut Flour Bread

This is so drop dead simple, even the worst cooks can make this at home. It uses 4 ingredients, 2 of which are from coconuts.

6 eggs
1/2 cup melted coconut oil
1/2 teaspoon sea salt
3/4 cup coconut flour

Ideally you’d want to use pasture eggs from your local farmer rather than supermarket eggs because of the improved nutritional profile pasture eggs have. Do what you have to do though.

Mix all ingredients together and pour into a small bread pan wiped down with a little coconut oil.

Bake at 350 degrees for 40 minutes.

Empty the bread out onto a towel or plate and leave it to cool for a while. Lining the bread pan with a little coconut oil should make the job easier.

Because the bread is so dense, it doesn’t rise very high as you can see in the picture. When you prepare your bread pan with the oil, pay attention to the bottom portions of the pan.

Credits:
Coconut Flour Bread Photo by Edmonton Photographer Darlene Hildebrandt
Recipe idea: Nourishing Days

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