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Written by Jay Pierce Sign up for our FREE Newsletter at www.naturaltransformation.com © 2006, 2007 Natural Transformation.com. All Rights Reserved
The Warriors Guide 2007
First off let me say sorry, sorry that you are a feeble excuse of a human being. If I have offended you then maybe you should stop reading and shovel some more pizza and beer into you mouth. I am not here to sweet talk you; I don’t care if you love me or hate me. I am here to train you as a Modern Day Warrior, fit for the challenges of the 21st Century.
Still here? Good let’s go….. I have been training for about 10 years, and I have seen every fitness gadget you can imagine and I have used them all too. Every month there is a new gadget launched that according to the hype promises to ‘build the best body of your life, faster than ever before!’ I am fed up with all the so called ‘Fitness Gurus’ with the fake tans, and the so called athletic bodies that they allegedly got from using product XYZ. What I am going to teach you in this site is how to achieve a functional and athletic body. I can’t promise you that in 12 weeks you will look like a Hollywood Alister or a ProWrestler, but you will be a lot stronger, fitter and more confident than ever before. I can hear some of you feeble readers moaning ‘I want short cuts’ or ‘I want the secrets to a life with 6% body fat’. Well my lard laden friends, if that’s what you want then go and check out ‘Burn the fat, feed the muscle’ I believe you can buy that fluff packed book for $40. Anyway, I should be down to the serious people by now. I will get rid of the other dreamers later.
Are you fit enough to train? I have designed a brief questionnaire so that you can evaluate your current fitness and level of health. I am very conscious that the vast majority of my readers will be people who are relatively out of shape both mentally, physically and spiritually. Before you go any further I highly suggest that you spend 5 – 10 minutes answering the questions below, so grab yourself a pencil and pad and answer the following questions as honestly as you a currently able. 1. 2. 3. 4. Have you experienced unexplained weight loss in the past six months? Have you any cuts or wounds on your feet that don't seem to heal? Do you take prescribed medications for blood pressure or a heart condition? Do you have a bone or joint problem that could worsen as a result of physical activity? Do you have pain in your legs or buttocks when you walk? Do you ever become dizzy and lose your balance, or lose c onsciousness? While resting, do you frequently experience fast, irregular heartbeats or very slow heartbeats? Do you feel pain (or general discomfort) in your chest when you do physical activity? Have you been told you have a heart condition and should only participate in physical activity recommended by a doctor?
5. 6. 7. 8.
If you have answered yes to any of the questions above, I suggest that you consult your Doctor before you even consider altering your diet or engaging in any form of exercise. If you’re over 40 years old, I still suggest that you get the all clear from your doctor. Ok, are you fit and healthy? Let’s have a brief look at why you should exercise.
Interesting Fact About half of young people today between the ages of 12 – 21 are not engaged in vigorous activity on a regular basis. Why should you Exercise? If you don’t know why you should exercise, then all I can say is that you must have been living on a dessert island your entire life! The benefits of regular exercise and a healthy lifestyle have been demonstrated in the media for many, many decades. You have been told how a constructive Diet and Exercise regime can: * * * * * * * * Improve your mood Increase Self Confidence Improve your sex life Increase flexibility Decrease your stress levels Decrease your cholesterol count Help you lose body fat Tone muscles
What I find very interesting is that the more knowledge the western world gains about exercise and nutrition, the more obese and complacent that society becomes. Take a look at the list below, how many of the following sound familiar to you: * * * * * * * * * * Obesity Depressed Anxious Stiff joints Fear Stress High Cholesterol Poor sex life Poor skin, hair, nails etc Pessimistic outlook on life
Can you relate to any of the above, if you can identify with just one on that short list, then my friend it is time that you re evaluate your lifestyle. Anyway, I am not here to Mother you, I am not going to give you pages and pages of information on Exercise and Nutritional Science. What I will give you in the following pages is the exact same information that I use on a daily basis, this information gives me the energy levels of a 5 year old, and the laserlike focus of a cruise missile!
Follow me; it’s time to see if you can think like a warrior. Interesting Fact The World Health Organization states that approx. 2 million people each year die from lack of physical activity. Can you think like a Warrior? ‘Don’t think you are, know you are’ that was what Morpheus said to Neo in the film the Matrix. That one quote perfectly defines the mindset of the warrior. You can read every book ever written on the subject of Diet, Fitness and Motivation, but I will guarantee you one thing, you will never achieve your goals of losing weight or reaching your peak of physical fitness. The reason I say that is because you have not applied the mind set of the warrior. In essence the mind of the warrior is not a logical mind, of course logic does play a part but it is not in control of the warriors mind. The driving force of the warriors mind, is the belief that he has in himself. This is what Morpheus meant when he said that famous quote ‘Don’t think (Logic) you are, Know (Faith, belief) you are. Don’t get me wrong, logic does have a valuable place in the mental arsenal of the warrior, but it is not the driving force of the warrior. Interesting Fact Antidepressants and antianxiety medications account for approx. onefourth of all prescriptions written in the United States of America every year. Belief is what will get you through those hard days, when you are detoxing from your caffeine or cigarette addiction. Logic could never hope to reassure you that tomorrow will be a better day. A big part of my business is dealing with clients on a Motivational and Training basis, my core teachings revolve around belief. Most people don’t believe me that it is as simple as believing in yourself and your abilities. It’s a bit of a cruel trap really, we keep searching because we often believe that transforming your life can’t be as simple as believing in yourself. When you were born you had self belief in abundance, there was no negativity inside of you. If you wanted to pick up a toy, you
wouldn’t sit there and try and rationalise and analyze it. This is what most people do today, I believe the term is called Paralysis by Analysis. What I teach my clients is, after they have completed their workout they should spend no more than 5 – 10 minutes analysing it. Below are a few simple questions I ask myself after each work out: 1. Did I commit a 100% focus to my training? if not why not. 2. How can I improve my next workout? Make no more than 3 goals for next workout. These questions don’t take more than 10 minutes to honestly answer, I suggest that you incorporate similar questions into your training routine. If you don’t have a journal, I suggest that you start keeping one. They are an excellent tool for monitoring your progress. How to correctly set Goals One of the most effective ways of achieving your long term aims is to set goals, most people only ever set long term goals. Setting only long term goals is a sure fire way to fail to achieve any targets. Look at the examples below on how to plan successful goals: Example: I want to lose weight This is a very generic goal, but you will be surprised how many people mutter these exact words when I ask them what their goals are. A better example would be: Example: I want to lose 20 pounds in 6 months This would be a perfect example of a long term goal, once you have your long term goal in mind you then need to break it down into: * * Short Term Medium Term
So if your long term goal is to lose 20 pounds in 6 months, we could safely say that your medium term goal would be 10 pounds in 3 months for example.
Once you have your medium term goal in mind, you then need to start breaking it down further. So for example we could say that your short term goal would be to lose 4 pounds in 4 weeks. Once you have hit that short term goal, you then set another short term goal for month 2 and so on and so forth. Some people even prefer to break these short term goals down into daily goals, so taking the weight loss as an example. You could set a daily goal of consuming 500 fewer calories to help meet your month one target of 4 pound weight loss. Now it’s your turn: Grab your notepad and pencil and spend the next 20 minutes thinking about what your long term goal is. Don’t force it, for some people the answers will come quickly for others it may take some time, just be honest and write down what thoughts come into your head. Once you have your long term goal (long term can be anywhere from 6 months to a year or even longer) it’s time to start breaking it down into medium and then short term goals. It’s more than Positive thinking Did you know that the human mind can’t tell the difference between what is real and what is imagined? If you believe with all your heart that you are slim, then your body will eventually change to reflect what you believe. Sounds great doesn’t it. The only problem is that most people have a few positive thoughts and a few thousand negative thoughts every day. Thinking in a negative way is one of the fastest ways to destroy your energy levels, and it’s not just your negativity that can destroy your energy. Have you ever walked into a room where people have been arguing, did you notice how negative the environment was? How did that make you feel, you may find that if you entered the room in a positive mood, your mood soon changed to reflect the mood of the rest of your environment: I.E NEGATIVE! A lot of people start off with good intentions to think only positive thoughts; they do the positive affirmations every day but eventually the negativity kicks in, then they start to beat themselves up. I use a form of guided meditation that I find particularly useful. There is no limit to what you can achieve with this meditation, I personally use it every day to aid me in my understanding of my true self and my training and spiritual objectives. Try it for yourself and see.
Guided Meditation The following Guide meditation was created by Edwin Steinbrecher, he has written a fantastic book that goes deeper into the guided meditation process, if you are serious about developing your mental tools then I suggest you purchase ‘The Inner Guide Meditation: A Spiritual Technology for the 21st Century’ The great thing about this guided meditation is that you don’t need to be able to obtain a deep sense of relaxation; you can even do it while you’re washing the dishes! Here is the basic meditation as taught by Edwin Steinbrecher: Close your eyes, and invent a cave around you as if you have just walked into the cave and the entrance is at your back. Allow the cave to structure itself as it will, large or small, welllighted or dim, smoothwalled or rough. Try to be like blank film receiving impressions accept these impressions uncritically as they come to you from this environment. Try not to edit what comes. Be as sensory as you can. Is the cave moist or dry? Feel the weight of your body as you stand on the cave floor. What kind of floor are you standing on? Feel it with your feet. Is it flat and smooth or rough and uneven? Feel the texture of the floor under your feet. Is it sandy, rocky or gravely? Feel the air around you. Are there currents, or is the air still? Smell the air. Notice the color impressions that come to you. Use all your senses. Be sure you are observing and sensing this environment while being in your body and looking out of your eyes. Don’t be watching an image of yourself! Next…… When you can feel yourself in the cave, even though things may still be vague at this point, move forward and to the left, away from the entrance further into the cave, and find some kind of doorway or opening there on the left that will lead you out into a landscape. Then……… Take a step out into the landscape when it appears, feeling the new type of ground under your feet. Is it soft or hard, grassy or rocky? What is around you? What is the scene like? Let all these impressions come to you, and let them solidify. What seems to bein the distance? What is the weather like? Be there as totally as you can.
Then in your mind, call for an animal to come to you. Let it be an animal you don’t know (not a familiar house pet or some other known outer world animal, e.g, your friend’s horse, the neighbours cat, the lamb you had when you were a child), but not a fantasy animal like a unicorn or griffin. Ask the animal to lead you off to the right to where your Inner Guide awaits you. Concentrate on following the animal, and try not to anticipate the Guide. If the animal appears to meander or stops, give it permission to take you directly to the feet of your Guide. Once with your guide………….. Start receiving impressions about the figure. Begin with the feet. Are his feet bare or in some kind of footwear? Then slowly work up the body. Allow impressions of what the figure is like to come to you uncritically, again as if you were blank film. What kind of dress or costume is he wearing? What type of body does he have? Is he fat or thin? Is he tall or short? What kind of hair, if any, does he have? If the figure is hooded, ask him to throw back the hood. Is he wearing anything on his head? Is he bearded or clean shaven? What kind of feeling do you get about him? Is he an active or passive man? Gentle and introverted or extroverted and out going? Is he dressed in the clothing of any particular occupation, trade or time period; any particular country or region of the world? Does he hold anything in his hands? Be sure to ask the figure if he is your true Guide and if he has the power to protect you in the inner realms. Generally a false guide will answer “No” to this question or he will disappear. Then ask the figure to take both of your hands in his. Feel the hand contact as much as you can. Feel the texture of his skin. Is his hand warm or cool, moist or dry? Is the skin smooth or rough? Now, with your mind, give him permission to let you feel his feeling for you. If you don’t feel total acceptance and love or caring, you’re with a false guide. There is no love from a false guide. What if you don’t get your True Guide the first time. If you cannot feel it, stay where you are and look to the right of where the false guide is or was. Another male figure will be there or at least nearby. Feel where the love energy comes to you from and creates a warmth in your chest, and look in that direction. Go through the earlier process of allowing the Inner Guide to appear clearly to you, and ignore the false guide if he is still hanging about. Remember that the above is the brief guide to meeting your Inner Guide. I highly suggest that you purchase the book for the full background to this fantastic tool.
Your true Inner Guide can open whole worlds that you never thought or dreamed possible. So you think that's air your breathing? You maybe were wondering why I have included a section on breathing. Well the answer is easy, most people don’t breathe correctly. The human body can abstain from consuming food for about 3 weeks, and from consuming water for about 3 days, just try holding your breath for 3 minutes and you will soon discover how important breathing is. Did you know that incorrect breathing can cause: * * * * * * * * * Muscular Tension Mental and Physical Exhaustion Decrease Athletic Performance Increase aches and illnesses Headaches Fatigue Stress Anxiety Poor circulation
Interesting Fact The average human being takes on average 20,000 – 30,000 breaths per day. For the warrior correct breathing is a very important tool, more important than diet and maybe even more important than cardio training. Take this short test to see if you are breathing correctly: * * * * * Place your hand on your abdomen area. Place another on your chest. Now breath normally and deeply if you wish. Which hand moved first or the most? If it is the hand on your chest, oh dear you failed.
Well done, if you passed this little test. If you failed, don’t worry most people fail the first time.
Perform this exercise everyday for a week: Before you progress to the physical exercises in this book, I suggest that you spend 20 minutes every day for a week just
watching your breath. Don’t force anything, just watch and listen. If you think this exercise is easy, then think again. You maybe able to perform this exercise easily whilst relaxing in your garden. What if I remove you from your peaceful surroundings and place you in the subway at rush hour, people rushing past you, pushing you out of the way, and maybe even swearing at you. Are you still breathing deeply? Why you should exercise using only your bodyweight....... ‘I practice what I preach’ This section on bodyweight training is going to be no different; I am not going to claim that I have created all of the exercises that follow, like some other so called fitness experts. But I will guarantee that I personally use all of the exercises in this section, and I personally know the benefits and drawbacks of each of them. So without anymore delay, let’s get training. Why train using your own bodyweight: There is a simple answer to this, Functional Fitness and Strength! If you thought that you would get ripped muscles and 21 inch biceps, then sorry dude but your reading the wrong book, but some how I think you already know that. Training using your own bodyweight will give you ‘real world’ strength, not the type of strength that you can only sustain for a few moments in the gym, whilst you are showing off to you buddies. If you want to see what old school functional fitness looked like, then take a look at the old school wrestlers like Gamma. These guys had functional strength by the bucket load. Some of the modern guys who are bringing this way of training back into ‘fashion’ are people like Matt Furey and Pavel Tsatsouline. Basic Bodyweight Exercises There are three basic exercises that I use every single day, and I highly suggest that you include them in your training routine. These have been taken from my mentor, Matt Furey. Matt refers to them in his book ‘Combat Conditioning’ as The Royal Court. * * * Hindu Squats Hindu Pushups Back Bridge
These exercises can, and should be performed on a daily basis for optimum benefit. Hindu Squats 1. Start with your feet shoulder width apart and your toes pointing forwards, your hands are pull in tightly to your chest. Inhale Keeping your back straight, lower yourself until your thighs are parallel to the floor. As you lower yourself to the floor, your hands are behind your back, making a kind of swinging motion as you lower yourself. As you move toward the parallel to the floor position, you should simultaneously raise your heels from the floor. Now swing your arms upwards and push off your toes, raising your body to a standing position. As you raise your body, your hands come in front of your body. Your arms will continue to rise until they are level with your chest. Once you have arrived in the up position, you pull your arms toward your chest in a form of rowing motion. Make tight fists with your hands and pull. Your arms should be close to your sides when you pull. Inhale as you pull your arms in, and then exhale as you lower.
9. Repeat the exercise for desired number of reps, you should aim for about 50 on your first attempt. Hindu squats feel a bit weird at first, but after a few sessions they soon become second nature.
Hindu Pushups 1. Start with your hands on the floor, shoulder width apart. your feet are on the floor, your legs should be shoulder width apart. The starting position is with your bum in the air, and you should be looking back towards your heels. Bend your elbows and lower your body in a circular arc, until your arms are straight. Your chest should be up and your hips will be able to the floor Look up towards the ceiling, Breathe out. Push back towards your heels again, straightening your arms and stretching your legs, just as you did in step 3 Do as many repetitions as you can
The first time you perform this exercise you should aim to knock off about 25 – 50 repetitions. Back Bridging Back bridging is a very controversial exercise, if you have any spinal or neck problems then I suggest that you avoid this exercise. Otherwise it’s full steam ahead. Let’s have a look at how Matt Furey teaches this exercise. 1. lie down on a soft mat (a yoga mat is ideal for this exercise) with your back facing down. Bend your legs and place the palms of your hands by your shoulders. Drive off your legs and push off your hands until you are placing weight on the top of your head. Once your on the top of your head, arch your lower back and push your chest forward. Your aim is to touch your nose to the mat behind you. Rock back and forth, trying to go further each time. Please take your time, chances are you will not be flexible enough to touch your nose to the floor straight
away. 6. 7. Go back and forth 10 – 20 times Inhale when you push upward. Exhale when you come down.
The Royal Court exercises that Matt Furey suggests in his book, Combat Conditioning are very effective and I personally use them in my daily training routine with great effect. Using the Royal Court for 15 minutes every day will change your Body and Mind from a feeble human being into a fully fledged warrior in no time at all. I personally recommend that you perform these exercises 3 – 4 times per week. If you follow these simple exercises for 6 – 8 weeks, you will see a huge increase in: * * * Flexibility Strength Mental Focus.
After 6 – 8 weeks of following this introduction to warrior training, you will be ready to tackle the serious stuff.
Eating like a warrior............ There has never been such a controversial topic as the human diet. This diet can be debated for eons, and it has been. If you asked a raw foodist what they considered to be the right diet for humanity, the fist answer you get would be Organic Fruits and vegetables with a few nuts and seeds thrown in. If you asked an omnivore if they considered a raw food diet as optimal nutrition for humanity, they would most likely say that raw fruits and vegetables are for animals like rabbits! So where does the warrior stand on the debate of what is right for them, well coming from my own experience I prefer to opt for a high raw fruit and vegetable diet with the odd bit of organic meat thrown in from time to time. The bottom line of eating for a warrior is this, does it work for YOU? How do you know your diet is working: If you experience any of the following, then it is time that you reevaluate your diet. * * * * * * * * * * * * Tiredness (If you have had enough sleep the night before) Joint Pains Anxiety Apathy Weakness Bad Breath Irritability Depression Nervousness Fatigue Bleeding Gums Osteoporosis
If you have any of the above, then you need to take another look at the diet that you are following: Lets take a brief look at what makes up an effective diet: Protein The word protein is the most controversial word in the whole nutritional world, protein can spark the most furious debates
between nutritionists the world over. Why, well it’s simple, nobody really knows for sure exactly how much protein the human body actually requires. What we do know is that the more active amongst us needs more protein than the less active, so listen up warriors this means you. If you asked a body builder how much protein we need to build muscle, they would give you a figure like 1 – 3 grams of protein per pound of body weight. Well using me as an example lets see how that breaks down in the real world: Bodyweight: 175 Pounds Daily protein requirement at 1 gram per pound of bodyweight = 175 grams. Daily protein requirement at 3 gram per pound of bodyweight = 525 grams! I don’t know about you, but that looks like a lot of protein. But do we really need that much protein? The World Health Organisation (W.H.O) doesn’t think so. The W.H.O maintains that the human body can function perfectly well on 10 – 20 grams per day. Personally speaking I consume anywhere between 60 – 100 grams of protein per day, this works well for me but I am not an aspiring Body Builder so this figure might be too low for some people. From analysing my own diet I have discovered that my protein intake makes up for between 10% – 12% of my daily consumed calories. This is also the daily percentage that is recommended by current nutritional research, this is also the amount that I highly suggest that you follow. If you need help analysing your diet, then I have a fantastic tool that you can find at the end of this book, best of all its free. Carbohydrates Carbohydrates are the fuel that keeps the body moving, there are two types of carbohydrates: 1. 2. Fast Releasing Slow Releasing
Fast Releasing Carbohydrates These carbohydrates provide the body with a quick release of energy, these make perfect food selections if you need a quick boost before a workout.
The following is a small list of Fast Releasing Carbohydrates: * * * * * * Bananas Dates Raisons Water Melon Pumpkin coffee
Consuming Fast Release carbohydrates should only really be used before a workout, and then only used sparingly. The consumption of fast release carbohydrates provide the body with a much need boast, but they come with an often unpleasant side effect. Fast release carbohydrates are addicting, this is why people drink so much coffee, they use it as a pick me up and a short while later their blood sugar drops and they need another ‘fix’. So use fast release carbohydrates sparingly, you have been warned! Slow Release Carbohydrates Slow release carbohydrates are the king of the jungle, these are what should make up the majority of your carbohydrate intake. The following foods are perfect sources of slow releasing carbohydrates: * * * * * Fresh fruits and Vegetables Whole grains Breads Pasta Pulses
Avoid at all costs, all refined products such as white bread, white pasta etc. How much of my diet should consist of carbohydrates: The modern diet currently consists of approximately 28% carbohydrates and 20% sugar. From personal experience I have discovered that a diet that focuses on around 70%– 80 % of complex carbohydrates is ideal for keeping energy levels high and burning excess pounds of fat, this is also the level that more enlightened nutritionists are suggesting. But once again you need to learn to listen to what your body is demanding. Fat Today fat seems to have become the evil word amongst dieters the world over, if we are not consuming to much of it, then we are
trying to eliminate it totally from our diets. The bottom line on fat is, we need it! Well we need the right kind of fat and at the right quantity. There are two types of Fat: * * Saturated Unsaturated
Saturated Fat Saturated fat is in essence bad for you, and should be kept to a minimum. The human body does not need to consume saturated fat in order to survive, but ironically this fat is what is making up the vast majority of modern mans diet! The main sources of saturated fat are Meat and Dairy products. Interesting Fact The Modern diet consists of around 40% fat. Unsaturated Fats There are two types of unsaturated fats: * Monounsaturated * Polyunsaturated Polyunsaturated fats are a vital source of Omega 6 and Omega 3 oils, these oils are essential for the health of the immune system, nervous system, cardiovascular system and the skin. A good indication of deficiency of these two oils is dry skin. Good Sources of Omega 3 and 6 * * * * * Pumpkin Seeds Flax Seeds Sesame Seeds Sunflower Seeds Oil Fish, such as Salmon, Tuna and Mackerel
It is very important to get one serving of the above everyday, in order to protect against deficiencies. How much fat should you consume: You should consume no more than 10% 15% of your daily calorie consumption from healthy fats, this is the same amount that I consume on a daily basis.
How many calories should be consumed on a daily basis: The recommend calorie consumption for a normal everyday working person, should be around 2,000 to 2,500. However, calculating exactly how many calories you should consume is beyond the scope of this little book. The tool that I suggested earlier in this section, can be a very helpful guide if you’re into the analyzing what you eat and when you ate it etc. Otherwise just listen to you body; you will soon come to know when you are really hungry and not just pretending because you are bored. Sprint or Jog, that's the million dollar question.............. Cardiovascular training is important to the warrior, there are two main types of cardiovascular (CV) training that the warrior may need to incorporate into his training. * Endurance based CV Training Endurance training is all about putting the time and the distance in. In sort you build endurance by running further, or cycling further. Simple really. High Intensity based CV Training High intensity training has proved to be most effective if limited to no more than 3 – 4 sessions per week, lasting no more than 20 – 30 minutes each. First of lets have a look at the overall benefits of CV training, most people when they train their cardiovascular system use various different types of aerobic activities, such as: * * * * * Running Rowing Cycling Aerobic dance classes Swimming
What does aerobic mean: The word aerobic literally means in the presence of air, aerobic energy is produced when oxygen combines with carbohydrates, proteins and fats and is then broken down by the enzymes in your muscles to generate energy.
Interesting Fact The average human heart will pump up to 167 million litres of blood in a year, and beat as many times as 37 million times. What type of CV training is best for you: That very much depends on your goals, if your goal is to run a marathon then you would need to follow a purely endurance based CV routine. On the other hand if you are seeking to lose a few pounds of fat, then you would opt for high intensity CV training over no more than 3 – 4 sessions per week. End Note Thank you for taking the time to read the Warriors Guide 2007, I hope that you have enjoyed this basic guide to training and living as a warrior. If you would like more information, we offer a FREE newsletter called Warrior Times – Please visit www.natural transformation.com to signup for FREE!
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