Frank Cosenza — The Fundamentals of Losing Weight

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This week on Detail Therapy with Amy Landino, Frank Cosenza joins the show!

(0:00) #SHINESQUAD

(1:52) Teaser & what to expect from today’s chat

(3:08) Welcome | AmyTV

(3:44) Excited to share today’s episode with you | Think about YOUR goals for fitness & health

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INTERVIEW WITH FRANK COSENZA

Amy sits down today at Aftermarq’s Skyfall Studios with her friend and trainer, Frank Cosenza. Frank is a professional fitness trainer and bodybuilding coach. He’s the owner of Sentinel Performance and is experienced in doing the work and putting the math together to help his clients achieve their goals.

(6:19) Why do you do what you do?
”There’s nothing more thrilling or gratifying than helping someone toward their goals.”

(6:37) Frank’s start at 15 years old | From losing 40 pounds to living in the weight room

(10:12) How did you end up in this career?
Sports & Academics

(11:40) Did Frank’s upbringing lead to a mindset of perfectionism?

(12:07) How did you get interested in competitions?
Crossfit vs. Weight Training

(13:53) Olympic Lifting | Snatch & Power Clean (clean and jerk)

(15:26) What do today’s competitions look like for Frank?
Injury stopped olympic weightlifting. Next chapter for Frank is bodybuilding competitions

(17:02) What is the percentage of people who come to you to train for competitions seriously?
Amy and Vincenzo training with Frank

(18:15) How much of the fitness world is mathematics and how much is realistic?
Social media and sustainability

(20:20) Having a six pack has to do with your body fat and lean muscle mass
You may be doing things that are less healthy to capture the look you’re going for. (i.e. skipping your “apple per day”)

(21:39) How does Frank work with people differently based upon their starting health?
The differences in training for weight loss versus healthy habits.
A pound of muscle weighs the same as a pound of fat, a pound is a pound.
Fat wants to spread out where muscle wants to stay together.

(25:07) Why does it seem like the more you have to lose the faster it seems to come off?
BMI could be skewed depending on fat & muscle

(27:00) Dieting is really math & science
Sidebar: What’s the biggest excuse/hangup people use for not working on their health?
Stay consistent | Look at what you are eating and practice healthier habits

(31:16) What are the numbers?
How much energy do you need? (muscle mass, age, calories, goal)
Energy in vs. energy out

(36:06) Make your body a weapon versus a liability.

(37:39) We have to do some kind of physical activity to keep the balance.

(39:28) Can you balance calories in and out depending on your activity level?
As long as you eat less calories than you expend (in a healthy balance) within the week you’ll lose.
A net deficit 3500 of calories over the week should result in a loss of weight.

(42:15) Weaponize Your Body

(42:52) What does it mean to you to go after the life you want?

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(45:40) Detail Recap:

  • Having a 6-pack isn’t sustainable. Take those photos!

  • Be self aware of your daily life and how much energy you need daily. Food is fuel.

  • Building muscle doesn’t mean you’re bulking up.

  • Frank has been selected to work in China as an Olympic Strength Coach!
     

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