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A Unique, Step- by-Step, Analytical Approach To
Training Your Body and Changing Your Life!
By Al Smith, Jr. The Fitness Specialist® Æ By Al Smith, Jr. The Fitness Specialist
Al Smith, Jr. isn't an exercise and nutrition expert simply because he has read fitness books and studied nutrition. Rather, it's from his personal experience of being overfat.
What many people fail to realize is that fat loss is not the same thing as weight loss. Water makes up the majority of your body and as a result, your weight naturally fluctuates on a daily basis. The reality is that weight has very little to do with physical fitness. Sadly, however, society has conditioned us to associate how much we weigh with the success of our fitness endeavors. That is to say, when we lose weight we feel good about ourselves but, when we gain it back we feel bad. The real measure of fitness success is in your ability to reduce excess body fat. If you're objective is to decrease body fat and increase lean muscle, simply following the TrainChange for Fat Loss strategy outlined in this book will guarantee you reach your goal. Many books have been authored about how to lose weight, but few focus on the real obstacle-FAT LOSS! Ironically, how you deal with this obstacle is what ultimately determines long term fitness success. In order to lose fat and build lean muscle, you need to understand things like: Which diets work best for your body type. How to identify foods that increase fat storage. Why exercise can decrease your natural fat burning ability. What is the correct amount of calories you should be eating to increase lean muscle without getting fat. How to follow a healthy fat loss plan while still being able to enjoy eating during the holidays, birthdays, weddings, etc. If you are serious about reaching your fitness goals, you need a serious fitness strategy. In order to make progress toward your goal, everyday, your nutrition plans and exercise routines must constantly challenge you to make positive lifestyle changes. The TrainChange fitness strategy does just that. It forces you, and your body, to make the changes you need to achieve the fitness success you’ve always wanted!
Al Smith, Jr.
Al Smith, Jr., is an exercise and nutrition specialist. For the past ten years, he has provided Personal Training, Weight Management Counseling and Nutrition Consulting to clients. He understands the difficulties of getting in shape because he too once struggled with his weight. Only after developing an innovative exercise and nutrition strategy was he finally able to take control of his body and win the battle against fat. Al is now helping others reach their health and fitness goals using his amazing TrainChange strategy. In TrainChange for Fat Loss he discusses the Three Basic Components required to get in shape, and shares the techniques he uses to help his clients Keep The Fat From Coming Back! Best of all, you can start using the powerful techniques immediately. Each method he suggests is simple, practical, and supported by real life success stories.
“Training Your Body and Changing Your Life!”
A Unique, Step-by-step, Analytical Approach to Fat Loss. “It’s not easy, but it works.”
Al Smith, Jr.
Advanced Fitness Publishing Group San Diego
TrainChange An Advanced Fitness Publishing Group Book All rights reserved. Copyright © 2003, 2006 by Gym-Radically Advanced Training Techniques, Inc. ISBN: 0-9744169-0-8 First Printing 2003 ISBN: 0-9744169-2-4 Second Printing 2007, completely revised Printed in the United States of America. All productions or services mentioned in this book are trademarks of their respective companies or organizations. Advanced Fitness Publishing Group books may be purchased for educational, business, or sales promotional use. Online editions are also available (www.TrainChange.com/books). For more information contact 888-858-7746 or GroupOrders@TrainChange.com. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the publisher. For information, contact Advanced Fitness Publishing Group.
This book is dedicated to my mom: Although you never knew what I was doing, you were always there to help me, and you always believed in me.
And to the amazing individuals I’ve had the pleasure of meeting over the last 33 years, both professionally and personally: thank you for your inspiration and for the lessons you taught me.
To my wife— the thought of you reading this book is what kept me encouraged to write.
Special thanks go to Kathy Kehrli of the Flawless Word for copyediting, Jolene Dancey for technical editing, Beth Newman for your countless contributions over the years and Vanina Mangano for helping me make it even better.
PREFACE INTRODUCTION CHAPTER BREAK DOWN Part I: Training Your Body Part II: Changing Your Life BEFORE YOU GET STARTED! CHAPTER 1 BEEN THERE, DONE THAT…GOT SLIM, GOT FAT! A Big Fat Lie THE RESULTS ARE IN FACTS ABOUT WEIGHT LOSS AND DIETING AMERICANS ARE STRUGGLING TO LOSE WEIGHT The Trouble with Conventional Weight Loss THE COMPLEXITY CONTINUES: HOW MUCH IS TOO MUCH EXERCISE? A New Approach to Fat Loss Where to From Here: TrainChange CHAPTER 2 2 8 12 12 13 15 22 22 26 28 29 30 32 34 37 39 43
WHAT IT TAKES TO GET IN SHAPE 43 You’ve Got to Face Reality 44 The Three Basic Components Required to Get in Shape 46 How are you applying the Three Basic Components? 47 The First Component: Exercise 50 The Second Component: Nutrition 56 The Third Component: Consistency 58 Applying a TrainChange Strategy 62 One Diet Does Not Fit All 66 Which Diet Should You Use? 67 Using your Body Type and Muscle Type to Determine your Diet 70
Somatotyping Muscle Fiber Types Muscle Metabolism CHAPTER 3 THE TRAINCHANGE APPROACH TO FAT LOSS Ectomorph Exercise and Nutrition Profile Endomorph Exercise and Nutrition Profile Mesomorph Exercise and Nutrition Profile For the Skeptics Recent Weight-Loss Discoveries The Impetus for TrainChange The Role of TrainChange The TrainChange.com Model Create a Personal Profile Calculate Body Fat Estimate Basal Metabolic Rate and Total Daily Energy Expenditure Set a Weekly Goal Plan Select a Nutritional Preference Select a Weekly Weight Change Goal What to Expect CHAPTER 4 KEEPING THE FAT FROM COMING BACK Just Put One Foot in Front of the Other YOU AND EXERCISE: GET YOURSELF A RABBIT YOU AND NUTRITION: IF IT DOESN’T KEEP YOU FULL, DON’T EAT IT! Fat Storage vs. Fat Content YOU AND CONSISTENCY: YOU ARE MOST LIKE THE PEOPLE YOU SURROUND YOURSELF WITH CHAPTER 5 USE MENTAL STEROIDS: THINK POSITIVE! You Have to See It and Believe It,
71 73 74 77 77 82 85 83 85 88 90 97 98 98 99 99 100 103 104 105 109 109 112 116 119 123 125 130 130
Even When No One Else Can Self-Motivation Tricks: Quitting Is Never an Option! Beyond Exercise and Nutrition Appreciating Your Gifts CHAPTER 6 WHERE THE BATTLES WILL TAKE PLACE Identify Your Obstacles Obstacles at Home Obstacles at Work Obstacles at the Gym Some People Do and Some People Only Dream about Doing: Which Will You Be? 7 WAYS TO INCREASE YOUR TRAINING PERFORMANCE Be Ready to Take Responsibility Hiring a Personal Trainer: Do You Need One? I Will Not Quit! CHAPTER 7 BUILDING THE GREAT PYRAMID One Block at a Time 21 STEPS TOWARD BUILDING YOUR PERSONAL MONUMENT Starting Your Exercise Routine Starting Your Nutrition Routine Measuring Your Success Putting it All Together APPENDIX I THE EPHEDRINE CONTROVERSY History Dangers How Dangerous Is Ephedrine? Recommended Use Why Ban Ephedrine?
138 141 143 145 150 150 150 152 157 161 164 175 176 178 184 188 188 189 192 192 197 205 206 209 209 209 210 210 212 214
What Should You Do? APPENDIX II Additional Reading Glycemic Index Information Core Group of Basic Exercises List of Basic Supplements Department of Agriculture Press Release Making Your Voice Heard at FDA Body Fat Chart Sample Fitness Goal Plan Contract Other TrainChange Products Available Bibliography INDEX
215 217 217 220 221 221 223 226 227 228 230 232 232
TrainChange is a strategy that encourages you to progressively make healthy changes in your life. It’s a patent pending systematic approach that both men and women can use to achieve their fat loss and fitness goals. Bookstore shelves are lined with how-to books on weight loss and exercise, each having their own approach and potential for success. Unfortunately, most people don’t find that success because the existing literature fails to address several critical components required to make change happen. One of these key missing components is how to control calorie storage and increase your metabolism which, when unmanaged, leads to the problem of excess body fat. Another required component is learning how to stay motivated during the process. Trying to teach a person how to reach a fitness goal without also teaching them how to stay motivated is like trying to fill a barrel with a hole in the bottom. Over the years, I’ve worked to model both the physical and mental aspects required to achieve fitness success into several simple techniques. These techniques are repeatable formulas that streamline the process into basic daily routines. I didn’t do it because I had a grand idea of becoming a fitness guru or of making millions of dollars. I did it because I got tired of losing my own fat loss battle. But with all of the variables involved in fat loss, I was unsure if it would be
possible to combine them into an effective, long-term solution. My goal was to find a practical way to condense the process into minimal nutrition plans and exercise routines. I did this by first determining which diets are best suited for individuals based on their body type, then analyzing their current eating and exercise habits. The last step was identifying common psychological obstacles encountered during the process. Using this information, I developed solutions that could be modeled into proven techniques that promote fat loss through positive lifestyle changes. Having spent the last ten years individually mastering each technique myself, I finally unified them into a successful strategy. In the process, I developed an effective long-term fat management system called TrainChange. While this system is very effective, it won’t work miracles. Equally important to its success is your individual frame of mind. Before the change can occur, you must first be willing to challenge your beliefs and remain open to new ones. For Americans, one firmly held belief is our unquestionable acceptance of the U.S. Dietary Guidelines. In these guidelines, we’ve been taught that fat is bad and carbohydrates are good. Over the past twenty years, thousands of textbooks have been printed, lectures given and studies conducted that advocate the benefits of following these guidelines. Consequently, billions of dollars have been
invested into the development of numerous low-fat products, further supporting our low-fat belief. But what if this belief was incorrect? If it were proven to be wrong, the foundation of our fundamental health and wellness ideas would suddenly be kicked out from under us. How would our nation respond? Would we be open to change? Would progress and innovation be disregarded in place of dogma, profit and pride? Another misguided belief we must correct is how weight loss occurs. It is not an instantaneous process. For example, as a trainer, the most common thing people say to me is, “I just want to lose 10 pounds,” which functionally translates into: “What is the quickest way to lose weight?” Well, once and for all, I’ll answer that magical question in one sentence: THERE IS NO QUICK WAY TO LOSE WEIGHT. The translated version of this statement is: THERE IS STILL NO QUICK WAY TO LOSE WEIGHT. Lastly, you must accept the fact that weight loss will never occur until you set new levels of expectation for yourself and take control of your outcome. Over time, however, an individual may develop the belief that an outcome is the result of an external force. “I want to hire a trainer because I need someone to kick my butt into shape!” is another comment I frequently encounter. Well, personally, I don’t believe that is my role as a trainer, and I don’t work with clients who hire me for that reason. A trainer is merely a force that provides
instruction; the driving force that dictates the outcome is you. Nonetheless, I’m going to make an exception. I’m willing to give you what you want and kick your butt over the next seven chapters. How, you ask? Obviously, I can’t physically drag you to the gym and whip your butt into shape. Rather, I’m going to do it mentally, which is more important than doing it physically. You’re about to get smacked with the dirty truth and hardcore facts about fat loss and dieting. I will dispel the most common myths about exercise and nutrition. Through the course of this book, you will learn why: 1. Your weight does NOT determine your level of health. 2. Eating fat does NOT make you fat. 3. Low-fat and low-calorie products are NOT better than regular products. 4. Simply reducing your calorie intake is NOT the best way to lose weight. 5. Cardio training is NOT better than free weight training to burn fat. 6. Lifting weights will NOT make you too muscular. 7. Once you get in shape, it’s NOT easy to stay in shape. 8. Muscle does NOT turn into fat when you stop exercising. Within these pages, I’ll show you why erroneous beliefs about these topics stand in the way of you getting the body of your dreams. Furthermore, this is not a prissy-wissy,
patty-cake, hand-holding fitness book. You are about to learn some insightful things that will leave you informed, motivated and energized. I will also broach some serious topics you may not want to hear because they’ll make you take a brutally honest look at yourself. What you are going to find out is that YOU CAN ACHIEVE YOUR FITNESS GOAL, but not without experiencing some personal discomfort along the way. Like it or not, count on one thing for sure: I will always give you the blunt truth. You spent your hard-earned money on this book with the intent of improving your body, and that is what I’m going to help you do. Love me or hate me, I’m going to do everything in my power to help you reach your fitness goals. For starters, you will learn why fat loss is not the same thing as weight loss. For that reason, the remainder of this book will use the term overfat instead of overweight. You will also come to understand that the process is a journey, not an instantaneous result. It doesn’t happen overnight; it happens over time. Fortunately, once you complete the journey and master the fat loss process, you will never have to struggle with fat again. So where to from here? Well, from this point onward, I’m going to be your fitness drill sergeant. Think of it as the first day of boot camp and I’m kicking open the barracks door, making one thing very clear: “I’m not here to be your buddy, best friend, pal, daddy, partner or shoulder to cry on. My
responsibility is to train and condition you into the best shape of your life. Consider yourself warned.”
I was the fat kid. You remember me — the one from elementary school...the one everyone made fun of. “HungryHungry Hippo,” “Blubber Belly”, and “Fat Albert” were my nicknames. I was the one who didn’t have cool clothes because mine were purchased from the back of the store in the “husky” section. I was the one who was picked last in sports because being fat made you even less popular than the nerdy kid. I was the one who felt the idea of having a girlfriend was about as likely as touching the moon. I remember lying in bed praying to God that when the sun rose I’d be normal – or dead. Kids were mean, cruel and, most of all, they loved to pick on the fat kid. Yeah, that was me. Fifteen years later, my prayers were answered. My transformation definitely didn’t occur overnight, but I clearly remember the events as they took place. It took a long time and a lot of painful experiences to finally change my situation. I’m all grown up now, and I’m no longer fat. What used to be flab is now muscle; what used to be rejection is now acceptance; what used to be shame is now confidence. I am no longer the butt of fat jokes. Tucked away in a small corner of my heart, though, I am still the fat kid. Looking back on my childhood, I’m actually glad I was that kid. Granted, given the option to be thin, I would’ve taken it in a heartbeat. But being the object of derision forged me into
a confident and compassionate person. It made me the man I am today. It is also the reason for this book. I am not a proponent of any particular diet plan. I do not claim to be an authority in the field of nutrition or fat loss. However, I am a person who believes in finding the truth. And in my effort to get in shape, I sought the facts — the real facts — about fat loss and dieting. For years, like many Americans, I believed in and adhered to the low-fat/low-calorie diet. And like the majority of people, I wasn’t successful on such diets. Still in need of an answer, I began doing my own research into the fat loss process. For years, I read and gathered facts, all the while mindfully trying to keep my weight under control. The only concrete evidence I obtained is that there is no authority on fat loss, because no one completely understands it. There are three generally accepted entities that provide information in the field of fat loss and obesity: government organizations, doctors and medical specialists, and research institutions. The U.S. Food and Drug Administration’s Recommended Daily Allowances (RDA) along with the United States Department of Agriculture’s (USDA) Food Pyramid and Dietary Guidelines are the most widely accepted resources of information as to what a healthy diet should consist of. But contrary to popular belief, these recommendations are not supported by science. In fact, the history behind the development of these guidelines is quite controversial, because
there is no solid data to support the benefits of following their recommendations. Next are the doctors and medical specialists who — unfortunately — are trained to treat disease, not overfat issues and obesity. Their advice is usually a mere textbook echo of the government’s recommendations because they’re not only pressured to follow the same guidelines, but they’re also often influenced by the mainstream medical community. Last are the studies performed by scientists at research institutions. The problem with “research studies” is their tendency to be biased. These studies are costly and are not typically funded by the institution itself. Ironically, funding for research often comes from private companies that benefit from the results. Hence, the problem of their results is that they get what they pay for. Because of the lack of credible information available, I started doing my own research. Armed with only loosely gathered data and a basic knowledge of biology and nutrition, I set out to find answers for myself. At times, the information I discovered was exciting; other times it was upsetting. What you’re about to learn now is the result of ten years of objective research, which started out as a simple endeavor to solve a personal problem. Research in the area of fat loss is still limited and new discoveries are being made every day. I wrote this book based
on information currently available, and on that which I have collected over the years. The information within these pages comes from my own personal fat loss battle and from those of clients I’ve worked with. My intent isn’t to convince you that my approach is the only method, nor is it to ridicule other authors. Rather, this book is written to be a map on your fat loss journey. It will provide you with ways to overcome the mental and physical obstacles associated with fat loss. By providing first-hand experience from those who have traveled the path before you, this book will help you utilize new solutions to the same old problems. I’ve made every attempt to deliver the information in a condensed and non-technical way. I don’t go into every detail of the “whys” and “hows” of fat loss because I believe people who purchase a “how-to” book want the condensed version of the data. Furthermore, there are several great books—that I will bring to your attention along the way—which provide indepth explanations into the subjects I address. For the technical explanations that must be presented, I have provided additional resources for you to follow up with (and I strongly encourage that you do).
Chapter Break Down Part I: Training Your Body This introductory part of the book focuses on the implementation of the TrainChange strategy. You’ll be given general information on current approaches to fat loss, emphasizing both the pros and cons of each. A controversial look into the traditional low-fat/low-calorie diet will also be presented. With this information, you’ll gain a better understanding of the fat loss process as well as of the problems currently being faced. These chapters cover ways to integrate various diets into TrainChange routines while highlighting the facts, fictions and myths about diet and exercise. Chapter 1: Been There, Done That…Got Slim, Got Fat This first chapter presents an overview of the book, including the impetus for creating such a book, considerations in its design, and how TrainChange evolved. This chapter is your starting point for establishing your fitness goals. It also includes interactive examples, each of them illustrating why traditional weight-loss approaches have failed. Chapter 2: What it Takes to Get in Shape A major focus of this book is to create a long-term fitness plan with the assistance of TrainChange. This chapter will present guidelines for starting a TrainChange fat-loss program consisting of both nutrition plans and exercise routines. It
discusses which diet — low-fat/high-carbohydrate, highfat/low-carbohydrate, high-protein/low-carbohydrate, etc. is best suited for your body type. Chapter 3: The TrainChange Approach to Fat Loss This is one of the most important chapters in the book. Focusing on how to increase fat burning and highlighting ways to decrease fat storage by identifying the innate physiological problems you’ll face along the way, it will address ways to solve these problems and offer techniques that enable you to make steady progress during the fat loss process. Specifically, you’ll learn how to design a long-term TrainChange fitness plan, including step-by-step design procedures, general design principles, maintenance routines and actual design examples.
Part II: Changing Your Life
This section focuses on the actual daily progress and maintenance principles of fat loss, beginning with a general discussion of mental preparation, followed by goal-setting and visualizing success. Additional chapters provide information on focusing techniques as well as common fat loss obstacles and tips to overcome them. The final chapters discuss how to manage and redesign your fitness goal as needed. Chapter 4: Calibrate Yourself for Success This chapter presents the emotional aspects involved in fat loss.
It discusses body image, support from one’s spouse and loved ones, peer pressure, and why selfishness is often required to reach a goal. These discussions provide you with the necessary tools to start making healthier decisions and to begin living a healthier lifestyle. Chapter 5: Use Mental Steroids: Think Positive! This chapter outlines the mental preparation required for your journey. It parallels Chapter 4’s discussions on self-esteem, individuality, visualization and using the power of peer pressure to stay motivated. Chapter 6: Where the Battles will Take Place This brief chapter deals with strategies for overcoming common obstacles associated with losing fat and getting in shape. It focuses on problems you’re likely to encounter on your journey as well as ways to avoid them. Chapter 7: Building the Great Pyramid This chapter is a TrainChange synopsis as well as a quick reference section. It summarizes how to create your nutrition plans and exercise routines, and contains tips and suggestions to help keep you moving toward your fat-loss objectives. By the time you finish this chapter, you’ll be prepared–and motivated–to start living a healthy lifestyle. You’ll also be well on the path to your fitness goals.
BEFORE YOU GET STARTED!
Part of the transformation process requires isolating areas in your life that need to change. Upon doing this, you can establish corrective measures that must be put into action. To successfully lose fat and to keep it off, you need more than diet and exercise - you need a long-term, workable goal plan. Before you can create a plan, however, you must get honest with yourself by doing a personal inventory. This personal inventory will be used as a cross-check to examine your current beliefs about fat loss and compare them with reality. Doing so will help you identify where you failed on previous fat loss attempts and break you from the counterproductive habits that negate your progress. To start your plan, begin by answering the questions presented to you in this chapter. Take time to complete these questions carefully, as you’ll be referring back to them throughout this book and for the duration of your fat loss journey.
1. Based on your current lifestyle and activity level, how many calories do you think your body needs each day to maintain your Basal Metabolic Rate (BMR)1 without storing excess calories as fat? Mon:______ Tue:______ Wed:______ Thu:______ Fri:______ Sat:______ Sun:______
2. Estimate how many calories you actually consume each day. Mon:______ Tue:______ Wed:______ Thu:______ Fri:______ Sat:______ Sun:______
3. When you exercise (lift weights, do aerobics, jog, etc.) how long is your normal workout? (If you don’t work out, how long do you think it should be?) ________________________________________________ 4. Using your answers from question 2, what percentage of carbohydrates, fat and protein, on average, make up your calories? Carbohydrates% ____ Fat% ____ Protein% ____ 5. How many times a day do you eat or snack? ________________________________________________ 6. Which diets have you tried in the past, and how effective were they for you? Low Fat/High Carb: __ Not Effective __ Effective __ Very Effective
Low Carb/High Protein: __ Not Effective __ Effective __ Very Effective
Your basal metabolic rate is the number of calories your body requires to 16
Low Carb/High Fat: __ Not Effective __ Effective __ Very Effective
Liquid Diet: __ Not Effective __ Effective __ Very Effective
7. If you were at your ideal weight, which type of body frame would you consider yourself? __Small Frame __Medium Frame __Large Frame 8. What types of food do you crave most often? ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ 9. Which is more fattening, ice cream or rice cakes? ________________________________________________ 10. On a scale of 1 to 10 (1 low/10 high), how serious are you about living a healthy lifestyle? _______ On a scale of 1 to 10 (1 low/10 high), how serious are you about reaching your goal? _______ 11. What percentage of effort do you put toward: Following a nutrition plan __________% Following an exercise routine __________% Consistently following your nutrition plan and exercise routine __________% 12. What makes you unique as a person? What are your gifts in life?
maintain itself over a 24-hour period. 17
________________________________________________ ________________________________________________ ________________________________________________ 13. List three things in life you consider yourself the best at: ________________________________________________ ________________________________________________ ________________________________________________ 14. Which is more important to you: __The results you get from exercise (or being engaged in physical activity) __The pleasure you feel while exercising (or engaged in physical activity) 15. What is/are your desired outcome(s) and long-term goal(s)? ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ What obstacles interfere or have interfered with your ability to obtain your desired outcome(s) and long-term goal(s)? ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ 18
16. Is your spouse or significant other in support of these goals? Yes No 17. What are you willing to sacrifice to achieve your outcome(s) and long-term goal(s)? ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ 18. What would it take to keep you motivated to reach your goal? ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ 19. Establish a 3-month timeline toward your goal. Start Date:_______________ Month 1 (A mini-goal that contributes to your long term goal ) Date:______________ ________________________________________________ ________________________________________________ Month 2 Date:______________ ________________________________________________ ________________________________________________ 19
Month 3 Date:______________ ________________________________________________ ________________________________________________
Training Your Body
Been There, Done That…Got Slim, Got Fat! Fed up with my job, school, dating and, most of all, myself, I decided to enlist in the U.S. Army. I wanted to change my life, and of course, be all I could be. At 5’11” and 236 pounds when I walked into the recruiters’ office, I barely made the weight cutoff limit. My plan was to exercise every day, follow a healthy diet, gain some discipline, and return home in the best shape of my life. Admittedly, like most teenage boys, I was partially motivated by the thought that when I returned from the Army, I’d be skillful enough to forage on my own in the woods of a small town, like Rambo. However, since I didn’t particularly care for sleeping with bugs in wet mud, I was willing to settle for having a chiseled body. Achieving this goal was going to fix everything. I’d be able to get a better job, and women loved men in uniform — and muscles — so getting a girlfriend wouldn’t be a problem. Joining the Army was the first meaningful thing I had accomplished in my life. After signing the contract, Uncle Sam shipped me away to boot camp at Fort Jackson, South Carolina, where my fat loss journey officially began. The physical activity and mental conditioning of
Chapter 1: Been There, Done That…Got Slim, Got Fat!
boot camp was intense. Everything was done in ‘double time’ (running). We ran in the morning, we ran to chow, we ran at night, and we always ran to bed. Needless to say, with the unsympathetic vocal assistance of our highly motivated drill sergeants, slacking on exercise was never an option. Every morning at 6:00 a.m. we did push-ups, jumping jacks, leg-lifts and calisthenics as part of our daily physical training (PT). And yes, there was also the dreaded two-mile run that we did every other day. In those dark morning hours, winding trails of soldiers jogging in formation and holding flashlights flowed through the streets of Fort Jackson. Amidst the gasps for air, it was easy to become entranced by the synchronized sounds of tennis shoes pounding on concrete in cadence to screaming drill sergeants. To take my thoughts off the agonizing pain my legs, lungs and ears were experiencing, I’d often let my mind wander. It was during these long runs (more like out-of-body experiences) that initially spurred me to question the fat-loss process. There was something about our drill sergeants that always confused me. They all possessed amazing physical strength and cardio endurance, but most were considerably overfat. In fact, most of them had pot-bellies with very little — if any — visible muscle. If not for the occasional Special Forces soldiers that passed through the barracks, rarely did I see that “lean, mean fighting machine,” physically-fit GI Joe
Chapter 1: Been There, Done That…Got Slim, Got Fat!
image shown to me in the recruitment brochure. After several days of making this observation, I was left asking: How could our instructors be so active, and yet have so much body fat? Furthermore, how could the Army, which vehemently emphasizes the importance of daily PT for combat readiness, allow it to happen? It didn’t make sense. Worst of all, I realized I wasn’t returning home as Rambo. Had it not been for my eight-year enlistment contract, I would’ve turned in my boots right then. After seeing the kinds of foods available in the chow hall, it was obvious why many of the drill sergeants were out of shape. When it came to sustenance, there weren’t many nutritious options. On a scale of fat, the food ranged from high-fat to ridiculously fatty-fat to a screaming triple heart bypass served on a platter. As a result of these observations, my commitment to follow a healthy low-fat diet only grew stronger. By forgoing many of the main dishes, I was able to create a decent low-fat meal plan. I typically ate cereal in the morning, pasta and a salad for lunch, and a small portion of meat and pasta for dinner. This was my eating routine three times a day, seven days a week for three straight months. After fourteen weeks the intense training spent following my low-fat routine, boot camp and my personal weight-loss program were finally over. I had successfully completed both of my goals…or so I thought.
Chapter 1: Been There, Done That…Got Slim, Got Fat!
The night we graduated from boot camp, several friends and I went to a hotel to celebrate our momentous achievement. Capturing the event, someone pulled out a Polaroid camera and took our picture. When it emerged, I was shocked to see the physical transformation that had occurred in me. It wasn’t a good shock. The person in the picture wasn’t Al Smith. A far cry from having a chiseled body, I had very little muscle and I was visibly frail. Ancillary loss of facial muscle caused the skin around my cheeks and eyes to sink in, making me look even more malnourished and unhealthy. During boot camp, everything moved so fast I never had a chance to look in the mirror or to monitor my weight. I immediately hopped on the scale in the hotel bathroom: 183 lbs. That was the lowest weight I had ever been while consciously trying to lose weight. Although sadistically pleased with my low weight, I vehemently disliked the body attached to it. During boot camp, I lost over 50 pounds in fourteen weeks without noticing. The primary reason it went unobserved was because my body fat didn’t look any lower than when I had arrived (I’d later realize it was because the majority of the weight I lost came from lean muscle rather than fat). Consequently, once I returned home — still maintaining my activity level by going to the gym and continuing to follow a healthy diet — I eventually regained the weight, plus more.
Chapter 1: Been There, Done That…Got Slim, Got Fat!
A Big Fat Lie
Which do you think is the healthier food choice, carbohydrates or fat? Until recently, the average American would’ve instantly said carbohydrates are better because — well, because that’s what we’ve always been told. Flip over any package of food, and you won’t be surprised to see the USDA’s Dietary Guidelines and the Food Guide Pyramid printed on it. They are the icons of what it means to follow a healthy diet. What might surprise you, however, is how these guidelines came into being. The USDA’s Dietary Guidelines were initially released in 1980 and were designed to help Americans make better food choices. It was believed that by improving our diet, Americans would become healthier and live longer. In 1992, the Food Guide Pyramid was released to provide a visual representation of these guidelines and illustrate the ideal food types and portions sizes. The guidelines are based on a low-fat/high-carb diet. The premise behind this diet can be traced back to Ancel Keys, Ph.D., a physiologist from the University of Minnesota who also worked as a nutrition consultant for the U.S. Department of Defense during World War II. As an influential government advisor, Keys convinced the principal medical agencies that consuming fat increased the risk of developing heart disease. He used the 1961 Framingham Heart Study — which showed a
Chapter 1: Been There, Done That…Got Slim, Got Fat!
direct relationship between cholesterol levels and heart disease2 — to support his theory that saturated fat is what triggered elevated blood cholesterol levels. In turn, elevated cholesterol caused arteriosclerosis (heart disease), a condition associated with untimely death. Fingered as the death-causing culprit, fat took the rap. It was immediately decided that decreasing fat intake was the best way to reduce the risk of developing heart disease. However, additional studies conducted to support this assumption never showed conclusive evidence as to its validity. Nonetheless, from that point on, agencies such as the USDA, FDA, the American Heart Association and the National Heart, Lung, and Blood Institute would forever connect fat with premature death. To this day, there is still no concrete data to suggest that a diet low in fat is better than a diet high in fat, or that replacing fats with carbohydrates is a healthier option. Yet, the USDA’s campaign against fat has led Americans to believe that carbohydrates are, hands down, the healthier food choice. Opponents of the early low-fat movement warned that replacing fats with carbohydrates might be just as bad, if not worse. Skeptics in the medical and research communities challenged low-fat advocates to perform studies on the effects
For a more in depth look into cholesterol, and how the combination of fat and carbohydrates contribute to its formation, read Chapter 13: Cholesterol 27
Chapter 1: Been There, Done That…Got Slim, Got Fat!
of increasing dietary carbohydrates. Unfortunately, these tests were never completed due to a lack of time and money. It was decided the only real test would be the test of time.
The Results Are In
Over the past thirty years, the average American’s fat intake has dropped from over 40% to 34% and serum cholesterol levels have declined. Heart disease death rates have dropped even though the incidence of heart disease has remained the same. Public health officials insist low-fat/highcarb diets are partly responsible for the progress. Even so, we are now faced with a new epidemic — obesity. Obesity in America has surged from 14% of the population to over 22%. According to the Centers for Disease Control, specifically: More than a third of adults are slightly or moderately overfat 31% of adults 20 years of age and over have a body mass index (BMI) of 30 or greater, compared with 23% in 1994 One out of every seven kids is overfat 15% of children and teens between the ages of 6 and 19 are overweight, triple what the proportion was in 1980. Obesity cases have doubled over the past 20 years
Madness in Protein Power by Dr. Eades. 28
Chapter 1: Been There, Done That…Got Slim, Got Fat!
This should immediately lead to one question: why has the nation’s body fat gone up if fat intake has gone down?
Our battle against the bulge is being lost – miserably. Overfat/obesity has recently been declared a national epidemic now that more than 64% of Americans are overfat or obese. For years, this growing problem has been overlooked because it doesn’t result in immediate death. But when put into perspective, if obesity were a strain of deadly bacteria killing an equal number of people, the country would be in a state of panic. The number of deaths associated with obesity and overfat is expected to surpass the number of deaths from smoking. Approximately 300,000 people a year die from overfat and obesity, compared to 400,000 deaths from smoking. Ironically, in a less-publicized press release, the USDA now acknowledges that carbohydrate consumption may cause overeating and obesity (see Appendix II for the press release).
Facts about Weight Loss and Dieting
Being overfat requires the body to work harder than it was designed to. The excessive strain from the additional weight weakens organs and impedes normal biological functions. Imagine your body as a simple car, say a Volkswagen Beetle, designed purely for efficiency. It has a
Chapter 1: Been There, Done That…Got Slim, Got Fat!
simple engine constructed to get you from point A to point B. When taken care of properly, your Beetle requires very little fuel and maintenance, a situation that makes it ideal for passenger transportation. But what if your Beetle was forced to perform tasks it wasn’t designed for, like moving furniture? Say you attach a tow hitch to your Beetle, hook up a trailer with a 900-lb. bedroom set, and continue driving it around. The engine would still work and your car would continue to perform, but the excessive work would gradually wear down the gears and your engine. Then one day, your little efficiency car would simply burn out and stop working. When the human body becomes overfat, this is exactly what happens. A mere 10 to 20 pounds of additional weight is a heavy burden on your heart. The extra labor required to support the increased girth increases the risk of heart disease by 1.25% in women and 1.6% in men. In addition, it becomes a catalyst for other problems, such as gallstones, non-insulin dependent diabetes mellitus, osteoarthritis, respiratory disorders, certain forms of cancer, and an increase in overall mortality.
Americans Are Struggling to Lose Weight
It’s not that Americans don’t care about being overfat —we do. Constantly faced with the pressure to be thin and wanting to avoid the stigmas associated with being overfat,
it does more harm than good.Chapter 1: Been There. These same individuals spend over $5. Got Fat! 40% of women and 24% of men are actively working to lose weight at any given time.000 annually to lose the weight. On average. Individuals are trying to shed the pounds by any means necessary. mentally and financially. each failed attempt only makes it twice as hard to lose the weight again. each person will attempt six weight loss methods a year for approximately two years. At what point will our nation and our health authorities realize the traditional wheels of weight loss are 31 . Hence. Done That…Got Slim. people hastily jump onto the low-calorie bandwagon but neglect to learn the physical and mental components required to achieve long-term fat management. dieters never learn how to train their body and change their lifestyle to prevent the pounds from coming back. we are now stuck in the middle of an overfat epidemic and riding on the axles of a wrecked vehicle. With all of the technology and information available in our modern era. In the end. when fat loss is carried out in this manner. only to gain it all back (plus more!). why are we losing such a seemingly simple battle against fat? Is it because we’ve just never been taught how to correctly manage our weight? Or could it be from the mixed messages we receive about what we should and shouldn’t eat? Whichever is true. In a rush to get their body fat under control. It goes without saying that our current approach to fat loss is failing us physically.
Physicians and other fitness professionals are pressured from sanctioning government agencies and managed health care to support these guidelines. approximately 10% from protein. low-calorie dieting is the equivalent of a primordial famine. For the most part. The Dietary Guidelines recommend 2030% of daily calories come from fat. When deprived of calories. following these guidelines has provided no benefit in the area of fat management. Lean muscle burns more calories per day than any other tissue. The premise behind low-fat/low-calorie dieting is based on the assumption that when calorie intake is reduced. Done That…Got Slim. excess fat is burned for energy. this is the traditional fat-loss and fat maintenance recommendation echoed throughout the medical community. Statistically speaking. the body initiates a sequence of innate preservation responses to maintain equilibrium between calorie intake and calorie [energy] expenditure. One of the responses is to reduce lean muscle mass. and 60-70% from carbohydrates. On prolonged calorie-restricted diets (more than three or four 32 . Got Fat! broken and need to be replaced? The Trouble with Conventional Weight Loss The typical low-fat diet is high in carbohydrates and low in calories. This premise is oversimplified and flawed. however.Chapter 1: Been There. To your body.
Fig 1-1. studies show that close to 50% of the weight lost comes at the expense of lean muscle. In spite of this known occurrence. If BetaUser chose to lose the weight simply using a low-calorie diet (Incorrect Weight Loss). One pound of lean muscle requires an average of 35 calories per day. in contrast to a mere 8 calories required to maintain an equal amount of fat. Your BMR can end up being decreased by as much as 25-40%. In the first picture. Done That…Got Slim. muscle is destroyed when there is a lack of calorie intake. Since maintaining muscle requires more calories than fat. 50% of the weight lost on a diet will come from fat and 50% will come from muscle. calorie reduction is still the customary recommended approach to fat loss. Figure 1-1 illustrates the difference between losing weight and losing fat. a decrease in basal metabolic activity causes fewer calories to be burned and more to be stored as fat (a significant factor contributing to weight gain after a diet). weighs 250 pounds. he 33 .Chapter 1: Been There. our person (whom we’ll call BetaUser) has 24% body fat. Got Fat! weeks). This means muscle is destroyed to reduce metabolic overhead. Lean muscle is destroyed on prolonged diets. Accordingly. and wants to lose 30 pounds.
While in this mode. skin temperature. Done That…Got Slim.S.Chapter 1: Been There. digestion and fat-burning hormones. In an attempt to replenish overdrawn energy reserves. and end up gaining 1% body fat. the U. In short. Surgeon General emphasized that the I would’ve preferred to use the term fat in place of weight here. 15 pounds of muscle. maintain his existing lean muscle and decrease his overall body fat by 11%. I’ve left it as weight. The Complexity Continues: How Much Is Too Much Exercise? Over the years. medical authorities have begun to stress the importance of exercise as a means to control one’s weight3. the dual combination of decreased metabolic activity and increased energy conservation creates the ideal environment for rapid fat storage. 34 3 . if BetaUser chose to lose weight using the TrainChange approach (Correct Weight Loss). but to be consistent with the Surgeon General’s report. energy expenditure is decreased further by reducing things like energy level. Once in this mode. On the other hand. alternate hormones are released that work to conserve energy and increase calorie storage. Another problem caused by low-calorie dieting is when the body enters starvation mode. In the 1996 Centers for Disease Control Physical Activity and Health Report. he would lose the entire 30 pounds from fat. Got Fat! would lose 15 pounds of fat. nearly every calorie consumed is immediately stored as fat.
Undoubtedly. This misguided logic couldn’t be further from the truth. Backbreaking workouts and endurance cardio sessions will not earn you the gold medal of fat loss. the more fat you will burn. the Puritan work ethic is a belief deeply rooted in our society. Whether you’re slinging sweat and burning calories on the Stairmaster. The report further suggested doing 30 minutes or more of moderate exercise every day to improve health and maintain weight. In fact. it causes you to get fatter. or while involved in any activity that requires maximum physical exertion. Catabolism is the state in which your body breaks down muscle to manufacture energy. in an intense kickboxing class. Done That…Got Slim. engaged in a hard core free-weight session. exercise is only effective at controlling your weight if you understand how much exercise your body needs. In reality. especially while engaged in extreme physical activity. The intent of the statement was to encourage inactive people to get up and moving. [To underscore how bad catabolism 35 .Chapter 1: Been There. once again. Got Fat! amount of exercise is more important than the intensity. your body is in a catabolic state. Therefore. no gain” has conditioned us to believe that fat loss is contingent upon the amount of work we put in. when overtraining occurs. The idea of “no pain. Yet. this misguided recommendation only caused more confusion and damage. the “or more” in the Surgeon General’s recommendation has been translated into: the longer you exercise.
exercise is only beneficial for fat loss when performed at maximum intensity within a 90-minute time span. For example. Cortisol. which can occur as a result of over-training. similarly. Muscle is broken down to fuel the body. catabolism is when the body eats itself. Got Fat! is for your body I’ll leave you with this graphic memory hook.Chapter 1: Been There. Done That…Got Slim. when muscles undergo prolonged strenuous activity. even after you learn how to adjust your calorie intake to your BMR. also known as the “stress hormone. cortisol is released at higher levels. Now whenever you allow your body to become catabolic. This is because.” is the primary culprit behind this destruction. Something to think about Understanding how much exercise your body needs is crucial to your long-term goal plan. This means there is a limited window of opportunity to actually benefit from exercise. Cannibalism is when one human eats another.] As workouts persist beyond 90 minutes. the effects of catabolism — in relation to fat loss — are more negative than positive. you’ll still struggle to lose fat if you are under-eating. annihilating the very fat-burning muscles you are trying to build. This 36 . In other words. simply equate it to chewing on your thigh for dinner. It is a naturally occurring hormone released during high levels of physical exertion and stress.
you can physiologically become addicted to exercise. They neglect to clarify how much is too much exercise and the importance of progressive intensity training (discussed in Chapter 4: Calibrating Yourself for Success). the Surgeon General’s use of “or more” and the notion that intensity is not important are careless statements. Since there is such a fine line between getting enough exercise and too much exercise. Done That…Got Slim. Got Fat! phenomenon is known as exercise-induced dieting. The experience and knowledge I acquired backstage 37 . also released during intense physical activity. you must remember why you are exercising: to increase lean muscle and burn fat. By experts. A New Approach to Fat Loss Natural bodybuilding competitions draw out the best fitness experts from across the globe. However. Therefore. Incredible as it may seem. I don’t mean doctors or scientists. are as powerful and addictive as morphine. in my opinion. This is because endorphins. I mean the people who actually labor in the trenches and devote their lives to mastery of the fat-loss process.Chapter 1: Been There. you must remember that cortisol is simultaneously tearing down muscle. This ultimately becomes one of the reasons why so many people who rack up training hours like frequent flyer miles still struggle with being overfat or carry excess body fat. you get hooked on the rush.
Bernard McFadden and numerous others used their passion for living healthy to spur many of today’s fitness ideas. The years of trial and error required by these athletes to achieve 2% body fat on a solid muscle frame cannot be taught in a medical school or read about in a “foo-foo” diet book or magazine article.Chapter 1: Been There. I will dispel another belief: not all bodybuilders are the muscle-headed. What I learned as a competitor. blazing paths. and that which was shared with me by other athletes. Charles Atlas. and defining standards. Done That…Got Slim. conquering obstacles. while bodybuilders have always known its value in increasing a sluggish metabolism and in shedding unwanted pounds. steroid-abusing. Got Fat! during these events was astonishing. all the while maintaining an elite level of mental discipline and focus. They stand at the forefront of the battle. The original fitness aficionados like Jack LaLanne. These are the real experts in the field of fat loss and nutrition. With that in mind. dimwitted characters they are commonly portrayed as. It was not an official 38 . Case in point: doctors have only recently started to suggest free-weight training as a means to treat overfat and obesity. Innumerable therapeutic concepts have their origins in the bodybuilding community. Another contribution. is what ultimately inspired the development of the TrainChange exercise and nutrition strategy. as common as it may seem now. is the advocacy of resistance exercise.
but bodybuilders have been using it since 1900. a personal trainer. and it’s unlikely that modern science will unravel the system anytime soon. Given that. Unfortunately. is that the body is equally efficient at storing calories as it is at burning them. Over 100. if you want to lose fat and keep it off. Where to From Here: TrainChange If a complete understanding of the human body were placed in a 50. a 39 . they’ll remain overwhelmed. Done That…Got Slim. you must first learn how to work with this system instead of against it. however. This cannot be done with a pill. modern medicine would only reflect page one. What we do know. chasing the problems of dilapidation. there is no general consensus as to how the body works with regard to calorie storage and utilization. realizing the value of healthy buttressing. Until more doctors and scientists tap into the knowledge of this community.000 years have gone into perfecting the body’s complex system of calorie utilization. bodybuilding does not receive the attention it deserves because it is depicted as a kinship built on muscles rather than brains. but rather to manage it.Chapter 1: Been There. Got Fat! medical recommendation to promote health and wellness until the early 1980s. At present. The majority of information we do have is based primarily on speculation and theory. Your objective should not be to eliminate fat.000-page book.
The physical obstacles are the powerful survival responses already introduced. The objective of chess is to hunt down and capture your opponent’s king. Finally. Instead of trying to change the way our body has functioned and survived throughout time. both physically and mentally. Done That…Got Slim. Each player has a turn to attack an opponent’s position while defending his or her 40 . years from now gastric bypass surgery will be viewed as the equivalent to the age when doctors used leeches to suck out illness. liposuction or surgeries that induce calorie deprivation. a fad diet. shouldn’t our efforts be aimed at working with the natural accord of the body. prepare for the known obstacles of fat loss. prepare a strategy that works with your body instead of against it. and focus on the way we’ve begun to feed it? Fat management is complicated. this is essential to designing an effective exercise and nutrition strategy. In fact. In our era of calorie abundance. Your plan should be designed with the intent of keeping you healthy. you must do three things: First. you’ll need a lifelong fitness plan. to maintain your success. Second. Fat loss is akin to playing chess in that it requires a strategy of calculated moves. and the mental obstacles will be uncovered as you read on.Chapter 1: Been There. we must reprogram our body to burn calories instead of storing them. both physically and mentally. but not impossible. To successfully control fat. Got Fat! piece of fitness equipment.
Once you master the strategy.Chapter 1: Been There. Years of research and first-hand experience have been used to develop TrainChange. By following the examples and using the 41 . During a diet. you win the game. you’ll see that long-term maintenance requires less work. build lean muscle. I’ve used it to control my weight for the past ten years. scientific principles. Got Fat! own. The principles are practical and realistic. It’s a collection of offensive and defensive moves for use in your fat loss battle. the opponent is your body and the goal is to capture its fat. but the paths and obstacles are the same. They are based on evidence and facts. not rituals and dogmatic beliefs. If you accomplish this while preventing the body from reducing your metabolism. focusing on where you want to be. TrainChange is about foresight. and mapping out a strategy to get you there. All of the TrainChange moves are based on sound. it prevents your body from storing calories. Professionally. Everyone’s strategy will be different. but victory goes to the player with the most well-planned strategy. While on the offense. Furthermore. TrainChange is a well-planned fat management strategy. it forces your body to burn excess calories. and increase your metabolism. entering the dreaded starvation mode and getting stuck on fat loss plateaus. I’ve taught numerous clients and friends how to control their body fat using the same basic techniques. On the defense. It’s about assessing where you are. Done That…Got Slim. On a personal level.
42 . The average man burns 2.500 calories. Done That…Got Slim. Note: The average woman burns 1.Chapter 1: Been There. Got Fat! advice of those who have already won the game. A pound of fat contains 3. Cross-Check #1 Compare what you learned in this chapter against your Personal Inventory answers for questions 1.700–2. 2 and 3.500 calories per day.200–2. you too will achieve a quick and decisive victory.000 calories per day.
” Seeing that Susan wasn’t lacking in the faith department and was eager to get started. 136 pounds. 31 years old. When she arrived at my office her perky energy filled the room with excitement. legs. in order to keep the fat from coming back. “I want to lose about 20 pounds. Her plan revealed that she’d have to lose 23 pounds (of fat) to reach her ideal body fat percentage. the ideal body fat percentage for her age was around 22%. she went on to say. I immediately created a goal plan based on her requests.Chapter 2 What It Takes to Get in Shape Over the years I’ve had the pleasure of working with clients from all types of backgrounds. butt. She was 5’3”. however. she’d also have to boost her metabolism by increasing her lean muscle as well. Between the loss of fat and the increase of muscle. yeah. This time. and get a six-pack.” She then went on to add. the muscle tone and increase in energy would be natural derivatives of her progress. I want to have more energy and improve my breathing. Susan’s 43 . Although not severely overfat. and had 28% body fat. After explaining to me that she had lost weight on other diets but always gained it back. One in particular was a vibrant young lady by the name of Susan who came to me because she was tired of being out of shape. “Oh. tone my arms.
contingent on the level of effort she put into her routines. I’m frequently asked if living a healthy lifestyle gets easier over time. it’s because you weren’t working. If you get back from the gym but don’t feel like you’ve just worked out. Bottom line. not many people do.” You’ve Got to Face Reality People have been misled to believe that eating healthy and exercising is supposed to be easy. there are days I’d rather eat a slice of pizza 44 . More than likely. Taking hold of her nutrition plan and scrutinizing it for several minutes. To be perfectly honest. She would reach her goal in approximately 18 weeks. The answer is no. it’s because you aren’t.” “Susan. It isn’t. If you follow a nutrition plan that doesn’t make you feel like you’re sacrificing anything. replacing old habits with healthier ones is not going to be a painless process. you’ve become habituated to having junk food parties in your mouth and only using your muscles to provide the guest transportation. she looked up with an unpleasant grimace and said. “But I don’t want to give up my orange juice and oatmeal in the morning. don’t expect to see results. Significant change requires significant sacrifice. it doesn’t get easier. and I don’t like to exercise. When you approach your goal with the intent to make as few sacrifices as possible.Chapter 2: What It Takes To Get In Shape total target weight would be 120 pounds.
“I look great!” But in addition to that. something I call living on healthy autopilot. eat the pizza — no one will know. you start doing things you never thought possible.” or “You really don’t need to go to the gym because missing one day won’t hurt” are thoughts I continually battle with. you feel great because your energy level and self-esteem have also gone up. In the end. Then. your resolve increases and living healthy eventually becomes an everyday habit. before you know it. Physically. You look in the mirror and say. you feel healthier. those habits develop into permanent lifestyle changes. You feel a new sense of well-being. love handles and junk food hangovers. Yet. however. stronger and more confident about yourself. don’t expect the process to get easier. As the process continues. In turn. Each time you make a healthy choice. cottage cheese thighs. 45 . In other words. “Go on. is that you acquire a subconscious discipline over time. you get accustomed to living the lifestyle. you realize it’s easier to live with the sacrifices required to stay healthy than it is to deal with the pot belly.Chapter 2: What It Takes To Get In Shape instead of a meal replacement bar and struggle to make the healthy choice. The good news. you get excited at the physical changes taking place in your body. Just realize (and appreciate) that looking and feeling this great are the benefits of continually working through the process. even once all of this occurs.
but it is the balance that exists between each component that determines the success of the TrainChange fat-loss strategy. At first glance. Well. For example. and Consistency. studies have shown that individuals consistently putting 100% into nutrition but only 30% into exercise barely lose five or six pounds.Chapter 2: What It Takes To Get In Shape The Three Basic Components Required to Get in Shape The secret to losing fat and keeping it off can be broken down into Three Basic Components: Exercise. I’d lean over and whisper to you. those who give a staggering 30% to exercise and 30% to nutrition eventually get frustrated with their lack of progress and give up altogether. So at this point.” I’m sure you have used these components at some point in your fat-loss battle but didn’t get the results you wanted. this may seem incredibly basic. training diehards who consistently give 100% to exercise but only 30% to nutrition end up with a lot of muscle — hidden under fat. Nutrition. 46 . that’s why I call them the “Three Basic Components. On the other hand. it is. “But were you doing them correctly?” In my experiences I’ve learned that people apply each component to their own degree of personal preference. if we were sitting in my office. Meanwhile.
Chapter 2: What It Takes To Get In Shape How are you applying the Three Basic Components? Consistently giving 100% to Exercise and 100% to Nutrition? Giving 100% to Exercise but only 30% to Nutrition? 47 .
many of your beliefs about the Three Basic Components probably haven’t come from scientific facts. As consumers.” “Product ‘X’ will make exercise easy and fun. “Lose X pounds of fat in one week. they’ve likely arisen from marketing professionals and media hype. we are constantly being sold on ideas of the impossible.” and “Our Xweek program will leave you healthy and fit forever” are 48 .Chapter 2: What It Takes To Get In Shape Giving 100% to Nutrition but only 30% to Exercise? Giving 30% to Exercise but only 30% to Nutrition? Up until now. Rather.
As would be expected.. The first thing I tell them is to throw their map — along with everything they’ve heard about fat loss — out the door. In both 49 . those with little or no fitness background are more receptive to the new concepts. I call it chasing the fat-loss rainbow. As I strip away the hype and take away the bells and whistles. because practices they have followed for years and held so dearly are difficult to let go. etc.e. ultimately setting us up for failure. aerobic instructors. the fat loss information I provide clients with either a) amazes them. then why are you still overfat?” The majority of what they’ve been taught about fat loss came from dogmatic practices and half-truths.). “If what you’ve been doing works. but still struggle with their own fat-loss battle (i. we eagerly chase after it. I simply ask. or b) upsets them. Not because their personal insight isn’t valuable. but because they usually don’t have a realistic approach to solving their fat-loss problem. In contrast. doctors. professional athletes. dancers.Chapter 2: What It Takes To Get In Shape messages that create unrealistic expectations. And considering weight-loss and dieting product retail is an $80 billion-a-year industry. nutritionist. personal trainers. the most difficult clients are those already involved in fitness. individuals often assume I know the shortcut to the end of the rainbow. As a fitness specialist. hand me their map and expect to be taken directly to their treasure. Amidst their resistance. They walk into my office.
It’s important they understand that with TrainChange fat-loss strategy. and tips on how to overcome them. dedication.Chapter 2: What It Takes To Get In Shape cases. most of all. instead of 6:00 a. I emphasize they shouldn’t expect to see results at the end of every week. When such is the case. but it’s the truth. instructions on exercise and nutrition. I provide the guidance and tools they’ll need to make the fat loss journey: a new map. The First Component: Exercise How often do you have those days when absolutely nothing goes right? You wake up late for work because you mistakenly set your alarm clock to go off at 6:00 p. commitment and. For the ones who are ready. I tell clients my technique requires hard work. In short. Granted. From the outset. I believe my job as a fitness specialist is to guide and empower my clients with information. fat is not shed instantaneously. I point to the door and tell them I’ll be more than happy to help them lose the fat once they’re prepared to do it correctly. if I didn’t painfully thump them in the head with a harsh blow of reality I’d be another fictitious rainbow.m. By starting at this point. Some people don’t like this approach because they still want to believe the hype. After spending two hours in traffic (with no 50 .m. I help them establish a realistic and achievable goal. it’s not the most encouraging thing to hear. a list of known obstacles.
you remember that your cash and ATM card are in the jacket you wore yesterday. Exercise is the best way to increase your metabolism and energy level. Believe it or not. Come five o’clock. we all have those days. Moreover. you walk out of the office to see that your missing lunch is staring at you from the backseat of your car. having managed to survive all day eating only a package of doughnuts and leftovers in the lunchroom fridge. shirt and jacket twice. The more intense the activity the more calories you burn. After checking every pocket in your pants. exercise promotes muscle growth. which metabolizes more calories into energy. once you get started. you get into the office late where you find 62 e-mails and 23 voicemails all marked URGENT. Done in the form of progressive weight training. Yeah. it provides instant mental and physical gratification. and rest. That is. the best way to recuperate from a bad day and increase your energy level is to exercise. exercise is the easiest of the Three Basic Components to implement. By the time you make it home through an additional two hours of senseless traffic. Then you realize that sitting on the kitchen table at home lies the lunch you prepared this morning — which partially contributed to your tardiness. all you want to do is get naked. Intense activity forces your body to convert fat calories into energy. lie down.Chapter 2: What It Takes To Get In Shape accident to show for it). 51 . It turns up your fat-burning furnace.
people are willing to spend more time destroying their body than they are willing to devote toward improving it. Yet. this time for Starbucks®? Amazingly. and your Total Daily Energy Expenditure (TDEE). eating is viewed as a necessity. What’s more. of course. To most. The 45 minutes we spend standing in line for a box of Krispy Kreme® doughnuts replaces free-weight training and. The reality is. The average person knows he or she should exercise more. The net effect of adding exercise to your daily routine is an increase to your energy level. but doesn’t. what good are doughnuts without another 20-minute wait. while exercise is considered an elective. keeping your body active is required to maintain good health. And the most common excuse people give for not doing it? Lack of time. people treat exercise as an optional component in life 52 .Chapter 2: What It Takes To Get In Shape and as your muscles continue to grow. In fact. isn’t it interesting how easily we find time to do the things that make us fat? A 30-minute wait at the local burger stand is graciously exchanged for a cardio workout. Both young and old can benefit from regular exercise. studies suggest that not exercising is risky behavior. So what do you think you’ll have more of with all of this energy flowing through your body? Energy. your BMR. the more energy they require. Over two-thirds of adults do not engage in physical activity on a regular basis.
your buttery yellows would rot and fall out. we don’t have the same peer pressure to exercise as we do to have fresh breath. Think of it like this: exercise is to your body what a toothbrush is to your teeth. it’s your responsibility to exercise at least three times a week — otherwise.” in time. As it is. aside from living your life with morning breath. exercise merely helps to maintain it. but eventually. let’s set the record straight: exercise alone will not turn you into the Incredible Hulk®.Chapter 2: What It Takes To Get In Shape because they don’t feel the immediate ramifications of not doing it. Regrettably. you make time to brush your chompers every day. To prevent this. Muscle growth is ultimately controlled by the release of growth hormones. Nevertheless. plugging their noses while yelling. if you trained three times a day every day for an entire year. the underlying principle of TrainChange is 53 . a lack of friends and people running. These hormones are released in limited amounts to ensure your body remains within a natural balance. Second. they will. “’Yuck mouth’ has entered the building. you are in a constant battle to keep the muscle you have. That is to say. Another common reason I hear for not exercising is a fear of getting too muscular. Imagine what would happen if you didn’t brush regularly. In fact. friends can’t pass you a mint as a reminder that you forgot to do your workout this morning. Well. consider yourself the whole-body equivalent of a walking root canal in the making. you still would not get that big.
you can produce the same results as if you were an exercise expert. “I don’t want to get too big” excuse out the window. There is Nautilus® equipment for simple routines. you can throw the lame. every day. The equipment in most of today’s gyms is quite intuitive. Knowing this. Rather. Whichever modality you decide best suits your needs. For that reason. I’ll tell you ten things you must consider when planning an exercise routine: 1. you should be more worried about maintaining muscle than gaining too much of it. So. In short. By simply doing the basic exercises (listed in Appendix II) very well. how should you go about improving your exercise habits? First. of course. because that isn’t the intent of this book. you need an exercise routine. isokinetic machines for targeting specific muscle groups. and by progressively adding more weight and repetitions. Pilates® equipment to combine stretching and strengthening exercises and. That’s okay – it’s an obstacle you can easily overcome. when it comes to exercise you may not know what to do or how to do it. Exercise a minimum of three days a week 54 . free weights.Chapter 2: What It Takes To Get In Shape about learning how to control your body (so don’t think you’re going to wake up one morning and suddenly find an extra 10 pounds of muscle added to your butt). I’m not going into a detailed explanation of how to exercise. If you’re a beginner. remember that a mastery of the basic exercises should be your first priority.
9. Don’t train the same muscle group within a 36-hour period. Free weights are best for building muscle. When you are ready for a more advanced routine. Use cardio to burn fat (to reveal the muscle you already have). And remember. 2. 3. not harder. In brief. Allow no more than a 2-minute rest between each exercise. Cardio shouldn’t be done more than every other day. whether you consider yourself a beginner or an expert. Perform no more than 90 minutes of total exercise. Stretch between every exercise. it’s never too late to start. Nautilus machines are better for toning and defining muscle. 4.Chapter 2: What It Takes To Get In Shape (six maximum). 8. 55 . there are a number of great books dedicated exclusively to performance training and targeting specific body parts. 10. if you have never exercised in your life. I recommend using the basic exercises already mentioned. 7. several are listed in Appendix II as well. 6. For a beginner to mid-level routine. Give your body enough time to recover after a workout. 5. A good routine incorporates all ten modalities into a single workout. the best results come from training smarter.
you do your routine and get out by 8:00 p. you actually get up at 6:00 a. I believe 70% of your results come from nutrition while 30% come from exercise. read the paper.m. get showered. the level of effort put into all Three Basic Components must be 100% equal for them to be effective. the majority of your day is spent struggling to stay on your nutrition plan. the majority of the fat-loss process is about remaining in compliance with your nutrition plan. BMR. the answer is nutrition. and squeeze in a snack while at your desk or while returning those urgent messages. take care of your pet or kids.m. After making it through the post-lunchtime drowsy. You talk on the phone 56 . You are constantly required to make decisions that affect your satiety.m. At noon.m. and eat breakfast. exercise or nutrition. then eat dinner around 8:30 p. let’s say your average day is similar to this: Having figured out how to correctly set your alarm clock. Once there. etc.m. Therefore. insulin level. less than two hours a day go toward exercise. you are in the office by 9:00 a. As an illustration. As noted earlier.Chapter 2: What It Takes To Get In Shape The Second Component: Nutrition I’m often asked which is more important. In my opinion. When leading a healthy lifestyle. In contrast. catabolic state. But when nutrition is compared to exercise. you eat another snack at 3:00 p. You get off work and make your way to the gym around 6:00 p. Like a good little worker bee. you eat lunch. You go home. head-bobbing whiplash game.m.
and requires more work. Don’t you wish life could be so calculated? In a healthily planned day like this. it has to be from your nutrition plan. Anyone already successfully living a healthy lifestyle unquestionably agrees that following a nutrition plan is more complicated. Providing your body with the correct amount of calories is the most challenging aspect of fat loss. if you don’t follow your nutrition plan. if you don’t eat enough calories you’ll also gain weight. anyway. You then go to bed so you can do it all again tomorrow. and as already mentioned. If you haphazardly consume calories throughout the day you definitely won’t reach your goal. or whatever. you have to consciously stop and eat six times. than following an exercise routine. Obviously. you have another snack. You brush your teeth— because you refuse to be called “yuck mouth” — and prepare your lunch (placing it next to your car keys).m. eating too many calories results in weight gain. and at 11:00 p. if you aren’t following a sound nutrition plan.Chapter 2: What It Takes To Get In Shape and watch a little TV. get some work done. Furthermore. Bottom line. Equally important. your body won’t receive the nutrients it needs to benefit from exercise. you can’t just throw anything into your mouth. 57 . you’re wasting your time. regardless of how many hours of exercise you are putting in to burn fat.
On average. or even a week. unlike a rubber band. New routines are constantly required to bring about adaptation and change. In fact. use it to incorporate rest time. it does not happen in 48 hours. it will only be effective if used on a regular basis. As tension is eased. For that reason. cheat days. lasting results. something that does not occur overnight. All the same. To your body. the longer you follow them. expect to put forth effort for a minimum of fourteen days before any real change takes place. however. three days.Chapter 2: What It Takes To Get In Shape The Third Component: Consistency The TrainChange exercise and nutrition strategy provides you with directions on how to reach your fitness goal. routines are merely templates that help you start making lifestyle changes. Luckily. and vacations into a lifelong fitness strategy. is 58 . At the same time. the rubber band conforms back to its limp shape. a single day of missing your routine won’t snap your body back into its original shape. the more results you will see. Following a well-designed fitness strategy is the key to achieving steady. Consistency. even if you have a great routine. Consistency is following the directions until you get there. Your body responds to fitness routines the same way. Consistently applied resistance causes the rubber to become tight and toned. adapting to a routine is like pulling a rubber band from both ends. instead of using this as an excuse to skip a day in your routine.
and use those skills to simply kick the new one out of your way. this places you in control of your body.Chapter 2: What It Takes To Get In Shape the force that causes the change to occur. in turn. all as a result of learning how to ride a bike as a kid (oh no. the more often you follow the routines. as you encounter new obstacles you’ll no longer need to stop. three on my left elbow. the easier it will become to do them. It is the glue that binds exercise and nutrition together. The TrainChange strategy is not an intermittent fat-loss solution. you have a guideline for your journey that keeps you moving in the right direction. you’ll think back to how you overcame previous obstacles. scratch your head. and question how to get around them. After 59 . I must tell you that I have a scar on my left knee. Each time you make a healthy choice. It is a contract you make with yourself and commit to following every day. nor is it a quick fix. use routines to make informed decisions to keep you from veering off your intended path. not the clichéd bike analogy! But I really do have the scars. you overcome an obstacle and empower yourself. Instead. Like a tourist reading a guidebook. You will eventually reach the point where being disciplined and consistent on your journey is nothing more than putting one foot in front of the other. Undoubtedly. and two on the other. Once combined. To change the subject. two on my right. Over time. and it was a really traumatizing experience).
Some fall off completely. you will eventually reach your destination. I eventually rode that bike. one that would allow for enough flexibility to adjust to people’s 60 . Simply wipe the dirt off your butt. Something to think about As previously mentioned. But when you fall. Some fall harder than others. TrainChange is not a diet. My philosophy was to design a generic model that could be customized to fit into anyone’s lifestyle. A part of consistency is also learning how to get back on the bike. In the end. Sooner or later. just remember that as long as you are willing to get back on your bike.Chapter 2: What It Takes To Get In Shape several weeks of practice. Until you do. While you are going from point A to point Z on your journey realize that you will fall (several times) – it’s part of the process. to learn from your mistakes. I know how difficult it is to stay on a fat-loss regime. Things happen. It’s a logical approach to control fat storage and utilization. you don’t have to start at point A each time. the only thing that kept me motivated about wanting to ride it was that I got tired of falling off. and keep making progress. you’ll get tired of falling and you’ll finally commit to staying on the fat-loss bike. Inevitably. specifically. you are bound to fall off the fat-loss bicycle. others fall partially and just get dragged along until they can’t take it anymore. hop back on your bike and start riding from where you left off.
This is important because. Using this approach. The Zone. installation of windows and doors. Atkins. etc. etc. To illustrate this point. This form of standardization decreases the amount of time it takes to construct houses and reduces costly errors. The fundamental design principals are universal. think of the process used to construct houses. nutrition plans and consistency are blueprints used to implement the patterns. a solution can be created based on an individual context.) are reusable design patterns. The process is basically the same: grading and site preparation. once the forces that drive the problem of fat storage and excessive calorie consumption have been identified. and exercise routines. Protein Power. TrainChange revolves around the “problems” that lead to excessive fat storage and calorie consumption versus merely applying a short-term “solution” to decrease fat. but construction of a house in the sand will have a different set of problems than construction of a house on a hill. To deal with these varying constraints. All the same. Think of TrainChange as an architectural structure for establishing a long-term fat loss goal. where diets (i. framing. an architect will modify his or her generic blueprint by incorporating a known — tested — pattern designed specifically for constructing a beach house or a mountain home. an absolute solution cannot be derived..e. roofing.Chapter 2: What It Takes To Get In Shape body type and various needs. foundation construction. achieving long-term fat loss will always require an 61 . since everyone is unique and lives within different constraints. However.
it’s safe to say there will never be one. At this point. all the while teaching you how to modify and incorporate existing solutions—which will ultimately help you reach your goals faster. everyone will encounter semi-unique constraints and obstacles that must be dealt with in order to achieve their fat-loss goals. Applying a TrainChange Strategy Now that you have an idea as to what is required to lose fat. Therefore. I’m sure you understand why a “miracle” fat loss pill hasn’t been created. and consistency. is to assist you in reaching your goals by identifying and preparing for known constraints. Yet. a sound nutrition plan. body type and Long Term Goal plan. the TrainChange mission Diets like The Zone. are treated as pluggable components that can be integrated into TrainChange according to your lifestyle. etc.Chapter 2: What It Takes To Get In Shape effective exercise routine. nutrition. Protein Power. Atkins. and the ability to remain consistent while implementing them. And based on what you have just learned about exercise. you should realize that losing fat is not the 62 .
2. Setting up cheat days to help maintain a high metabolism 63 . 3. Finally. The problem is keeping it off. Using exercise to increase lean muscle as a means to maintain a high metabolism. In other words. 2. TrainChange places the known difficulties of fat loss. 2. Finding balance between sticking with your nutrition plans and exercise routines while maintaining a normal life. Developing eating habits that force your body to burn excess calories and fat. 3. Incorporating exercise into your lifestyle and instructing you on how to deal with peers who are not dieting. TrainChange is a “problem/solution” approach to fat loss. Overcoming the mental fatigue of staying in compliance while following your nutrition plans and exercise routines. Therefore.Chapter 2: What It Takes To Get In Shape problem preventing you from reaching your goal. into the following problem domain by: 1. TrainChange then defines patterns and relationships within the problem domain and offers you the following solutions to deal with problems as they arise: 1. it’s a logical strategy that keeps fat off by: 1. from both a physiological and psychological perspective. Next. Teaching you how to make better food choices on your own. Recognizing foods [and food combinations] that cause excessive calorie storage. 3. Minimizing the loss of lean muscle associated with dieting and preventing fat-loss plateaus.
but the extreme level of calorie reduction cannot be maintained. fat is gradually put back on. Reduce calories. the solution is to: 1. By doing this. For this reason. In the end. the focus of TrainChange is on teaching you how to keep the fat from coming back while you are taking it off. Increase exercise.Chapter 2: What It Takes To Get In Shape and to provide you with a mental break from dieting. This is in contrast to the traditional “solution/problem” approach to weight loss. the individual typically regains more weight than was lost. you’ll get lost and never be able to complete the 64 . 3. Reduce fat intake. physically or mentally. Because of the damage this approach does to one’s metabolism. don’t sheepishly follow your TrainChange routines. If you do. when a routine is not available. As we all know. results on this type of program do occur. the ultimate problem associated with fat loss — KEEPING IT OFF — is solved by the time you reach your goal. For this reason. Using the old approach. All to be done over a finite period of time. The ultimate goal of TrainChange is to teach you how to develop your own nutrition plans and exercise routines. You will acquire skills that enable you to plot a course to any fitness goal. 2.
you know food from your nutrition plan won’t be available. “Why were they designed in that manner?” Try to figure out how you could have created your own routine and produced the same outcome. this proactive approach to obtaining your goal reinforces the discipline you need to maintain long-term success. is remaining committed enough to look for those options. From prior luncheons. always ask yourself. Do this for the first eight weeks. because everyone starts asking what are you eating and why.com to increase the exercise. One. you now have several options. For example. begin to substitute additional foods into your nutrition 65 .Chapter 2: What It Takes To Get In Shape journey on your own. you could use the total daily energy expenditure calculator at www. however. The challenging part. Three. The point is.TrainChange. in your workout for the day (and actually do the workout rather than just talk about it). Hence. Should you choose to do so. you could bring your own lunch — not always a popular choice. you could cut out some of your breakfast calories (which does not mean skipping breakfast entirely) and save them for the luncheon. say you’re planning to attend a business luncheon. Once you are comfortable utilizing the routines. or intensity level. you’ll ALWAYS have options that empower you to stay on your fitness path. Two. With TrainChange. when following your TrainChange routines. once you’ve learned how to TrainChange.
Chapter 2: What It Takes To Get In Shape plan while looking for ways to increase your total daily energy expenditure. or a variant of them all? At best. from the recommendation of a friend to try the soand-so diet because his or her sister’s uncle’s cousin’s niece lost weight on it when she tried it five years ago. if you ask the average doctor or nutritionist which diet you should follow they’ll only give you some version of a CYA answer: choose a diet that doesn’t restrict your calories too much. I guarantee. low-carb/high-fat. To get the most out of this book. don’t just read it once – instead. and new ones constantly being introduced. Similarly. what use is that? Presently. standing backward. we are as effective at choosing a diet as we are aiming for a bull’s-eye wearing a blindfold. you’ll learn how to TrainChange more efficiently. doesn’t exceed more than 2 pounds of weight loss per week. how are you supposed to choose the one that’s right for you? Should you follow low-fat/highcarb. Picking the diet — or method — you are going to use to 66 . and is something you are truly comfortable with. our standard for picking a nutrition plan is usually based on the latest fad diet receiving the most press. One Diet Does Not Fit All With so many diets on the market. low-carb/high-protein. keep it as a reference guide. Now really. each time you read it. or worse yet.
Those more efficient at burning fat do better on the high-fat/low-carb diet. I didn’t have the resources to conduct a full-blown research study so my outcome was based purely on observation. Therefore. everyone is unique and requires a different type of diet. And yes. if you are following one that doesn’t work for YOUR body. My goal was 67 . there are those who are a mixture of the two. personal research and interviews. I began looking for successful (and unsuccessful) dieting patterns. regardless of how committed you are to following a nutrition plan. you’ll never reach your goal. I’ve come to the conclusion that the one-size-fits-all concept of dieting is fundamentally flawed. and we must exercise to boost those needs further. The approach you choose can make the difference between losing fat or gaining more of it.Chapter 2: What It Takes To Get In Shape lose fat should not be taken lightly. Granted. Which Diet Should You Use? In hopes of finding out why people respond better to certain diets. However. I’ve learned that not everyone metabolizes calories the same way. From the experiences I’ve had working with various clients. one thing does remain the same in all of us: we must all eat according to the needs of our body. Some people are genetically designed to burn carbohydrates better than fat and do well on the traditional high-carb/low-fat prescription. Truth be told. In other words.
as well as an occasional sweet.] Another interesting observation was their lack of desire to eat sweets [junk food like candy bars. Group A The first segment of people I observed were those unique beings who seem to eat whatever they want but never gain a pound. they never made a conscious effort to incorporate these foods into their diet. I immediately noticed this group normally had small body frames and bone structure. I looked on in envy as they indulged in the very foods I have to vehemently steer away from. In regards to meat. and to then customize those approaches into simple templates. and since they didn’t crave it. cookies] and meat. essentially reducing them into repeatable methods. cakes. they are often the ones who have a difficult time gaining weight. many said it often left them feeling bloated 68 .Chapter 2: What It Takes To Get In Shape to develop several generalized approaches to fat loss based on the needs of my clients. Some simply avoided them because they felt it was the healthy thing to do. especially red meat. [Yes. Their meals consisted of everything from fruit to pasta to orange juice. So. In fact. what I wanted to know is what they were eating and in what quantities. they pretty much ate as their taste buds led them without concern about the number of calories consumed. with very little body fat and muscle mass. When it came to eating.
or in the total calories consumed between obese people and the general population. many in the B group ate fewer 69 . there was no indication they ate more overall calories than Group A. what they considered eating “anything” is what I’d consider as the traditional high-carb/low-fat diet. in the speed of eating. while another was done by Garner and Wooley (1991). These studies concluded that most obese people do NOT eat more than the general population. I noticed they basically ate the same types of foods as the genetically lean group with one exception — they craved sweets and meat and were more inclined to include them in their diets. I later learned that this occurrence had also been observed in clinical studies. Lindquist and Meyers (1980). This group had an obviously larger build with more muscle mass and a thicker bone structure. In my own analysis. many of them grew up as weighty children or teenagers and have constantly battled with their weight. While observing these individuals. One of these substantiating studies was conducted by Stunkard. Cool. I would further conclude that because of their constant struggle with weight.Chapter 2: What It Takes To Get In Shape and heavy so they only ate it on rare occasions. Additionally. The research showed that there is rarely a difference in the amount of food consumed. Yet. All in all. in the bite size. Group B Next on my list were those people who gain weight with no problem.
nor as thick as the second. and if they didn’t monitor their calorie intake. in addition to being able to readily shed fat when desired. their body fat would quickly begin to climb.Chapter 2: What It Takes To Get In Shape calories than their lean nemeses. it was the basic high-carb/low-fat diet. there was very little difference in the types of food they ate. they ate a large variety of foods high in protein. share several unique qualities with the other groups. They did. when compared to Group A and Group B. instead of reducing their calorie intake. Group C was able to maintain and gain both fat and muscle. they eaily maintain their ideal amount of body fat. however. they simply increased their exercise/activity level and easily took it off. Using your Body Type and Muscle Type to Determine your Diet Amidst this information gathering a light bulb in my head went off. In other words. Group C So what about the individuals who fall in between the previous two? I’d say they are the ones who have a natural athletic build. when their body fat did increase. I thought back to two topics I had studied while working as a personal trainer: somatotypes and muscle fiber types. 70 . they have a genetic tendency to build muscle quickly. Although not as lean as the first group. And once again. Like Group A. So as a whole. Like Group B.
As illustrated in Figure 2-2. Somatotyping examines how linear (ectomorphic). Sheldon developed somatotyping as a way to classify people according to their body type. For example. Thus. but everyone is a mixture of all three types. it is successfully being used to create classifications in other areas such as identifying personality types. an extreme mesomorph is a 1-7-1. and is questionably an exact science. finding relationships between morphology 71 . Still. Ratings are determined by the degree to which an individual exhibits a specific somatotype. and then describes it using three numbers on a rating scale from 1 to 7 (one being the minimum and seven the maximum). while a pure endomorph is a 11-7. we have predominance toward one or another. muscular (mesomorphic) and fat (endomorphic) an individuals body is. mesomorphs and endomorphs (Figure 2-1). He believed that people can be classified into basically three body types: ectomorphs. Harvard psychologist Dr. according to Sheldon’s system. a 7-11 would have minimal mesomorphic and endomorphic features and would be considered an extreme ectomorph. Although somatotyping is not 100% accurate.Chapter 2: What It Takes To Get In Shape Somatotyping In the 1930s. no one is simply an endomorph without also having some mesomorphic and ectomorphic qualities. William H.
high jumpers. have broad chests and an average amount of body fat (sprinters. wiry muscles. Ectomorph Fig 2-1. 72 . etc. and very little fat (basketball players. Endomorphs are stocky. short arms and legs. wrestlers.). and identifying nutrition and exercise behavioral patterns. distance runners. etc. gymnasts. and tend to store considerable body fat (football players. Visual Somatotyping Mesomorph Endomorph Ectomorphs are typically tall and thin and have a narrow body. Mesomorphs are usually more muscular in their arms and legs. shot putters. have a round body.).). swimmers. etc.Chapter 2: What It Takes To Get In Shape and disease.
Approximately 20% of your total energy expenditure comes from skeletal muscle activity. meaning they have the ability to create energy from oxygen and fat as well as glycogen. having a better understanding of your predominant muscle-fiber type will allow you to tailor your nutrition plans 73 . these muscles create energy by combining fat and oxygen. Type IIa fibers are an intermediate hybrid of the other two and possess both aerobic and anaerobic qualities. skeletal muscle makes up 35-50% of your body mass. and it plays a major role in metabolic activity. On average.Chapter 2: What It Takes To Get In Shape Ectomorph Extreme Ectomorph Extreme Mesomorph Extreme Endomorph 7 1 1 Mesomorph 1 7 1 Endomorph 1 1 7 Fig 2-2. For that reason. Type IIb fibers. Numeric Somatotyping Muscle Fiber Types Skeletal muscle consists of two major fiber types: Type I (Slow twitch) and Type IIa (Intermediate) and Type IIb (Fast twitch). especially fatty acid oxidation. on the other hand. have a high capacity for glycolytic energy production and receive their energy from glycogen (or stored carbohydrates). In other words. Type I fibers have a high capacity for oxidative energy metabolism.
all three somatotypes are a mixture of Type I and Type II fibers. Lastly are 74 . their muscles store more fat than glycogen. each somatotype has a predominant muscle type. Since their muscles create energy without oxygen (anaerobic). Muscle Metabolism Because each somatotype has a predominant muscle type. As would be expected. since fat is their primary fuel source. Still. Logically. they require glycogen. Ectomorphs also do extremely well in endurance activities. and the ratio and distribution of these fibers is determined by individual genetics. for instance. Type I is most dominant in ectomorphs. As a result. their muscles store more glycogen than fat. In contrast. with the highest concentration of Type I fibers. they each have metabolic strengths and weaknesses that allow them to excel at different activities.Chapter 2: What It Takes To Get In Shape and exercise routines to the needs of your body. This makes people belonging to this type incredibly efficient at metabolizing fat. thus maximizing energy utilization and reducing excess calories from being stored as fat. Ectomorphs. require more fat and oxygen (aerobic) to produce energy within the muscle. powerful weightlifting endomorphs have a higher concentration of Type IIb fibers. such as distance running and cycling. Type IIb in endomorphs and Type IIa in mesomorphs.
] I started with the hypothetical question: if science has shown that Type I and Type II fibers metabolize calories differently. carbohydrates or fat? And if 75 . my gray matter began to throb with questions! [To account for the variables of inactivity and a lack of exercise. Although their Type IIa fibers are similar to Type IIb fibers in that they initially require glycogen to produce energy. With this in mind. which fuel does the mesomorphic sprinter benefit from the most. if the muscles of endomorphs utilize carbohydrates better than fat. they are the only fibers capable of doing this. where would their unused carbohydrate calories go? Would they be stored as fat or burned as energy? Just the same. why does the average football lineman have more body fat in comparison to the lean marathon runner? Obviously their excess calories aren’t being burned. I focused my initial questions toward athletes to represent the most consistently active part of the population. who have the unique ability to create energy from oxygen. fat and glycogen. Furthermore. why is carbo-loading such a common practice among athletes? That is to say. As the hybrid of the group. Type IIa fibers have the ability to store intermediate amounts of both glycogen and fat. they can be conditioned to use oxygen and fat as well. what benefit does an ectomorphic marathon runner gain from eating carbs when their muscles function better on fat? Second.Chapter 2: What It Takes To Get In Shape the quick sprinting Type IIa mesomorphs.
research in these areas. they’d utilize more calories for energy and store fewer calories as fat? With that. I realized the answer to the previous questions — and others like them — would be found within the encompassing question: since energy is metabolized differently in each muscle type. if any. my research was taken in another direction. Cross-Check #2 Compare what you learned in this chapter against your Personal Inventory answers for questions 3. I found very little. isn’t it logical to assume that if individuals ate calories suited specifically to their unique somatotype makeup. 76 . 4 and 5.Chapter 2: What It Takes To Get In Shape consumed simultaneously. and no immediate answer could be found. In the end. I was left with one prevailing question. which would be used for energy? Which would be stored as fat? Surprisingly.
the overfat epidemic will 77 . other astronomers refused to question the status quo. their answer to the overfat epidemic is to reduce the intake of calorie-laden fat. Today. Although Copernicus wasn’t the only astronomer to believe in this theory. Four hundred years later. Out of fear that the idea would get them into trouble with the church. the belief is that fat loss revolves around consuming excess calories. he was the only one bold enough to address it. could you imagine reading a book that says the Earth was the center of the universe and that all of the planets in the solar system rotate around it? The possibility of the Sun as the center of the cosmos.” wrote Copernicus.Chapter 3 The TrainChange Approach to Fat Loss “The Sun is the center of the universe and the planets (including the Earth) revolve around it. modern medicine is searching for a solution to the overfat epidemic using the notion that overfat is simply the result of calorie intake exceeding calorie expenditure. modern astronomy would not be where it is today. It goes without saying that this approach is not working. Hence. and the Earth being one of the planets going around it was an unthinkable concept in the sixteenth century. Blinded by an antithesis toward fat. Had it not been for Copernicus’ courage to take a stand and question the beliefs of his time.
That isn’t to say consuming excess calories doesn’t contribute to the overfat problem – it does. birthdays. Therefore. we should stop trying to eliminate fat. But the principal problem is what we are eating. the focus on curing overfat should be on identifying the catalyst in our modern diet that has caused the sudden surge of excess calorie storage. promotions. not how much of it we’re eating.Chapter 3: The TrainChange Approach To Fat Loss never be solved if we merely continue trying to reduce calorie intake. not by counting calories. I believed the problem of overfat could be remedied by minimizing the accumulation of excess calories. Whether it’s eating during the holidays. my goal was to find a solution that would allow individuals to maintain a healthy weight. reunions. 78 . most of all. With this in mind. weddings (and sometimes divorces). we must eat. and other occasions. the feeling of happiness as the result of eating is tied directly to human nature. My initial task was to research how calories are utilized and stored. which has always existed. to be productive and. In order for humans to function. Eating is a festive event that has remained woven in the tapestry of all civilizations throughout history. to remain happy. it’s impossible to believe that we could ever be functional and happy if we spent the rest of our lives trying to walk the narrow plank between calorie intake and calorie expenditure. Rather. but by controlling calorie storage.
what research does know is that they are tiny cells located throughout your body and that genetics and 79 . Once storages are full and your current expenditure has been met. it stores calories based on storage capacity. it can store limited amounts of protein and carbs in your muscles and liver — and an unlimited amount of fat throughout your body. For instance. or adipose tissue. The more storage space your body has for a calorie of a given type. Alcohol calories (7 calories per gram) must be metabolized or excreted immediately because there is nowhere to store them. Although very little is actually known about these cells. Incidentally. Well. The proper name for a fat cell is white adipocyte cell. this is the perfect opportunity to clarify another common misconception. that’s not true. These plump little cells are what we commonly refer to as fat cells.Chapter 3: The TrainChange Approach To Fat Loss During my research I learned the body has a simple — and yet complex — means of storing calories. while your body has no capacity to store alcohol. when protein and carbohydrate calories are consumed. the more calories of that type it can store. The term “fat cell” is misleading because people assume these cells only store fat (further contributing to our fear of fat). On the other hand. your body metabolizes and stores as many of them as it can. On the simple side. excess calories are shipped off to awaiting fat cells. Adipose tissue is the major storage site for fat in the form of triglycerides.
Having said that. whether your calories come from carbs. simply calling them fat cells has led people to believe that only fat calories can be stored there. with each cell having an unlimited storage capacity and the ability to multiply. 80 .Chapter 3: The TrainChange Approach To Fat Loss gender determine how they are dispersed. In men. Each person has approximately 30 billion adipocytes in their body. the backs of their arms. You’ll need to use your imagination for this. you have $1.000 in bills that must be paid every day. you’re going to go broke in two days. the majority of their adipocyte cells are located around the abdominal region. huh? Either way. Let’s say you have two checking accounts with $1. and buttocks. Unfortunately. let’s go back to the main point and discuss the more complex aspects of calorie storage. you’re broke. but when the accounts run out of money. Additionally. The important thing to understand is that fat cells store excess calories — even if they come from carbohydrates and protein. which account would you pay your bills from? Not much of a choice. thighs. Based on this information. Nope. Women can have as much as 50% more adipose tissue than men due to their hip-thigh depots. You can spend as much as you like from each account. protein or fat. if you eat more calories than you burn. Adipocyte cells are an equal opportunity storage facility. Bottom line.000 in each of them. while women have a larger accumulation around their hips. they all get stored in the fat cell.
With that in mind. In effect. your body uses a similar logic. for a total of $1. The outcome is dependent on the muscle’s current storage capacity and your total energy expenditure. when a glycogen burning endomorph follows 81 .Chapter 3: The TrainChange Approach To Fat Loss But what if one of the accounts is receiving small deposits throughout the day. In other words. Therefore. Likewise. it willingly burns the incoming calories as energy and then performs local calorie storage. excess free fatty acids are either used by other muscles or sent to the dreaded adipocyte cells and stored as triglyceride.000? Which account would you choose then? The obvious choice is the one receiving money on a regular basis — it’s a no-brainer. When it comes to burning calories. when free fatty acid is the primary fuel source for a muscle. As mentioned earlier each muscle type has a calorie burning preference: free fatty acid (fat) or glycogen (carbohydrate). the same logic — only in reverse — is applied. it can either be burned as energy or stored locally within that muscle (as intramuscular triglyceride). I found the answer to my question. when glycogen is the primary source. when a muscle receives a steady supply of its preferred energy source. The question mentioned in Chapter 2 (How can knowing one’s somatotype and muscle structure be used to create the perfect diet?) can now be answered in the following scenerio.
However. your body doesn’t burn calories (of a particular type) if there isn’t a steady incoming supply. since carbs aren’t your preferred fuel source. When they don’t receive fat.Chapter 3: The TrainChange Approach To Fat Loss a high-carb/low-fat diet. they aggressively store it and burn carbs for energy. such as with a low-carb/high-fat diet. follow an exercise routine that includes 30 82 . his or her muscles eagerly convert glycogen into energy and store the limited intake of fat. With this type of diet. when endomorphs deprive their muscles of carbs. On the other hand. just as you wouldn’t spend money from a checking account that isn’t receiving a regular deposit. the excess will be stored in adipose tissue. their muscles attempt to conserve glycogen by relying on fat for energy. their primary source of fuel will be fat. Ectomorph Exercise and Nutrition Profile If your goal is to burn fat. In brief. The direct opposite is true for the fat-fueled ectomorph. your carbs are immediately metabolized because your fat-oxidizing muscles are not designed to store carbohydrates. To prevent this. your endurance-driven. oxygen-consuming muscles aggressively store the limited supply of fat while metabolizing and excreting excess carbs. Similar to alcohol. if you consume more carbs than your total daily energy expenditure. Until they receive a steady supply of glycogen. use the traditional highcarb/low-fat diet.
With your natural ability to maintain a low level of body fat The Glycemic Index is a rating system that measures the affect foods have on blood glucose. seeds. you must eat five to six small meals a day. rather than low-fat/high-carb choices like popcorn and fruits.Chapter 3: The TrainChange Approach To Fat Loss minutes of aerobic activity and 30 minutes of anaerobic activity performed three days a week. chicken and fish. like dried fruits. vegetables. whole grains. and products with a low Glycemic Index (GI)4 rating. rice. 83 4 . as a mesomorph you have a little more flexibility in your diet. Snacking should consist of foods high in calories and protein. and slightly increasing your total daily energy expenditure. the key to your fat-loss success simply requires balancing your calorie intake to your BMR. Your nutrition plan should consist of foods high in carbs. Mesomorph Exercise and Nutrition Profile If your goal is to burn fat. Focus on eating foods like fresh fruits. Since you are genetically designed to be lean. Your exercise routine should consist of no more than 30 minutes of aerobic activity three days a week and no more than 30 minutes of anaerobic activity three days a week. Being that your muscles can burn fat and glucose. use a low-carb/high-protein (fat) diet.Foods with a low GI rating elicit less of an insulin response than foods higher up on the index. For an ectomorph struggling to gain muscle (without gaining fat). Discussed in Chapter 4. or the traditional high-carb/low-fat diet.
and 30-60 minutes of anaerobic activity three to five days a week. in proper ratio. like dried fruits. While you can eat more carbs without experiencing massive fat gain. Remember. when it comes to weight gain. eat five to six meals a day. Your nutrition plan should consist of healthy fats and protein from foods like extra virgin olive oil.Chapter 3: The TrainChange Approach To Fat Loss and develop muscle. deep-water fish. Your exercise routine should include at least 30 minutes of aerobic activity 3 days a week. even with the increased flexibility in your food choices. Snacking should consist of foods high in calories and protein. red meat. you’ll do better on high protein diets. vegetables. chicken and fish. rather than low-fat/highcarb choices like popcorn and fruits. eggs. green vegetables and an essential fatty-acid supplement (EFA). tuna. Your exercise routine should include at least 30 minutes of aerobic activity and 30-60 minutes of anaerobic activity five days a week. excess protein will be used to repair and build new muscle. 84 . the effect insulin has on fat burning will only slow your progress. chicken. seeds. For this reason. the endomorph in you outweighs the ectomorph. keep your total daily energy expenditure high and your muscles conditioned to prevent excess calories from being stored in adipose tissue. For mesomorphs wanting to gain muscle without gaining fat.
To prevent this follow an exercise routine that includes at least 30 minutes of aerobic activity and 30-60 minutes of anaerobic activity five days a week. chicken. red meat. tuna. However. the excess will be stored in adipose tissue. For the Skeptics Not convinced it’ll work? Neither was I when I first started piecing this puzzle together several years ago. green vegetables and an essential fatty-acid supplement (EFA). In one sense. deep-water fish. Similar to alcohol.Chapter 3: The TrainChange Approach To Fat Loss Endomorph Exercise and Nutrition Profile If your goal is to burn fat use a low-carb/high-fat diet. Your nutrition plan should consist of healthy fats and protein. With this type of diet. glycogen driven muscles aggressively store the limited supply of carbs while metabolizing and excreting excess fat. from foods like extra virgin olive oil. fat is immediately metabolized because your glycogen burning muscles are not designed to store fat. eggs. Who would believe that if you wanted to lose fat. it goes against many of the basic notions of how to eat healthy and burn fat. some people actually have to consume more calories and fat? I too was once one of those staunch low-fat/high-carb 85 . since fat isn’t your preferred fuel source if you consume more fat than your total daily energy expenditure. rather than trying to incorporate the traditional low-fat/high-carb game plan. your anaerobic.
Shocking concept. What about all the studies that have been done that say how bad fat is for you. I was overwhelmed by all of the doctors. I began asking myself why the majority of Dr’s and experts appearing on TV and writing books usually looked like they were only two cheeseburgers away from having an overfat problem themselves — if not already struggling with the problem. prior to coming up with my own answer. That was until I thumped myself in the head with information and realized that fat loss does not revolve around reducing calories.Chapter 3: The TrainChange Approach To Fat Loss (and overfat) advocates that cringed at the idea of consuming more calories. scientists. I had a number of heated discussions — with high-fat calorie advocates — about the implausibility of such a concept. I know it’s not prudent to judge the message by the messenger. In fact. telling me to follow a low-fat/high-carb diet because it’s what they do. but come on now: I also believe the messenger should practice what they 86 . Going crazy with useless data overloads and not knowing who or what to believe for answers. huh? I’d see doctors and nutritionists who were undoubtedly ectomorphs. having never had a fat problem in their life. and how carbs are the best fuel source? Or how protein diets are so unhealthy? Like most people today. I began LOOKING at who was delivering the message. Granted. research studies and reports that gave so many conflicting pieces of information. Moreover.
the more holes I found in the traditional fat-loss approach. I did. it wasn’t working for many others either. I personally found that revelation to be the most intriguing because it made me realize how easily we. At that point I got real with myself and finally admitted the traditional approach to weight loss wasn’t working for me. the more I studied with an unbiased eye. In doing so I began looking beyond the information I had been taught in the past and went out to find my own answers. are prone to gobble up their “scientific” assumptions as the gospel truth. During my research I learned the only thing doctors and scientists are all 100% sure of in regards to fat loss is that they know very little about it. Amazingly. as laypeople. The more I read the more I realized I’d have to find an answer on my own. Depending on who you talk to each expert has his or her own theory or hypothesis as to how calories are utilized and stored. It’s a sad scenario. And by the looks of it. Eventually. Not just in the blanketing high-carb/low-fat diet.Chapter 3: The TrainChange Approach To Fat Loss preach and live the life they teach. but also in the shady lobbying that went into creation of the Food Pyramid and the Recommended Daily Allowances -.not to mention the “money” that is used to push products through (and to prevent products from getting past) the FDA. The answer I came up with is the one that finally allowed me to make progress in my own fat loss 87 .
It’s enough information to get you moving in the right direction for your journey. reducing your calorie intake results in fewer calories being burned. When the body does not receive an adequate supply of calories. metabolic activity is reduced. it’s also the one that has allowed me to keep off the fat for the past nine years. but not enough to turn your body into a fat-burning machine. if you are skeptical about anything I have mentioned. The brain translates information it receives from different organs into metabolic changes that affect how much food you consume. As already discussed.Chapter 3: The TrainChange Approach To Fat Loss battle. how to prevent excess calories from ever being stored as fat. you must also learn how to mobilize existing body fat (adipose tissue) into usable energy. To do that. don’t take it as the gospel truth. Recent Weight-Loss Discoveries Now you know the role genetics play in muscle structure and metabolism. digestion. the premise behind calorie storage and fat burning. and how fast your body burns it off. and more importantly. menstrual cycle. Like I said. or skeptical about anything you have been taught by someone else. etc. Grab a book and do the research for yourself. and how to tailor a diet based on the needs of your body. 88 . That’s fine and dandy. This is achieved by decreasing things like your energy level. and it’s the one I’ve just described. skin temperature. fat burning capabilities.
the imbalance is caused by a complex relationship between physical. Leptin coordinates basic body functions such as eating and energy use. In another study thirteen dieters participated in lowcalorie diets ranging from 520 to 800 calories per day. genetic.Chapter 3: The TrainChange Approach To Fat Loss Recent discoveries have shed new light on the calorie regulation process. When injected with leptin. mice with low levels of leptin ate more food and burned fewer calories. the mice ate less and increased their energy expenditure (Fig. In laboratory studies. Fig 3-1. Leptin. Although being overfat is caused by an imbalance between calorie intake and energy expenditure. Calorie storage is a complex mechanism because it involves both genetic and environmental factors. behavioral and environmental factors. 3-1). Scientists hypothesize that leptin is a messenger to the brain’s hypothalamus — the area of the brain used to control hunger — that tells it how much fat is in the body. is believed to play a major role in energy expenditure and appetite control. Their individual leptin levels and fat-burning activity were then 89 . located in fat cells around the body.
What I noticed is that as my body fat went down and my lean muscle mass went up. Results showed leptin levels decreased in all thirteen of the dieters. During this type of routine. this means the body may attempt to maintain a stable body weight by influencing one’s calorie consumption and energy expenditure with the aid of leptin. I observed similar outcomes in my body. elevated leptin levels are also believed to decrease calorie intake and increase energy expenditure. the more it declined with dieting.Chapter 3: The TrainChange Approach To Fat Loss measured and compared. However. and simultaneously increased my workout intensity. it was while dieting to achieve 3-5% body fat. Additional studies have found that the greater the body mass and body fat percentage. prior to learning about the effects dieting has on leptin. notably. In hopes of finding an answer to this enigma I asked 90 . I reduced my calorie intake by 50-60%. This is in direct contrast to the assumed outcome that appetite should go up in order to feed the new muscle. the lower the levels of leptin are in the blood. In my opinion. It was noted that the greater their initial leptin level. my appetite gradually declined. Conversely. This is believed to be a catalyst that causes the excessive eating and slow metabolic activity after a diet. I completely lost the desire to eat. and I had to consciously force myself to consume food. The Impetus for TrainChange Ironically.
I approached the matter by doing additional research into metabolic activity and energy expenditure. As lean muscle is increased and body fat is reduced. As it turned out. they too underwent the same type of appetite suppression while on similar body fat reduction routines. corresponding adjustments are made to reduce your appetite and energy expenditure. Since maintaining lean muscle increases overall basal metabolic rate and energy expenditure. an additional function of the metabolic process may be to prevent your metabolism from getting too high. the body attempts to reduce this metabolic overhead to preserve precious calorie stores (body fat) by decreasing your appetite — triggering the starvation response.Chapter 3: The TrainChange Approach To Fat Loss other fitness professionals and extreme athletes about their body fat reduction experiences. but to the body. I hypothesized that when lean muscle is increased. According to this theory. causing a decrease in body fat. leptin is decreased to reduce the accelerated metabolic activity. decreased calorie intake causes the 91 . thus requiring your body to expend more calories. as the body begins to burn fat. In modern society. Remember. it is not energy efficient. After several months of research. having toned muscles and a low body fat percentage is aesthetically pleasing. your metabolism skyrockets. Therefore. my speculation was further supported by the Set Point Theory.
92 . It is assumed this takes place to prevent your body from expending too many calories. but I also believe it is equally important in regulating lean muscle and body fat. when leptin circulation is low. the net result is a decline of overall basal metabolic rate and energy expenditure and more calories being stored as fat. since leptin is located in fat cells. This begins a complex cascade of events.Chapter 3: The TrainChange Approach To Fat Loss body to enter starvation mode and aggressively begin to store calories. With that in mind. Clearly. cause appetite to decline further. In essence. when body fat is reduced (logically) so is the amount of circulating leptin. Although calorie intake is reduced. In the background. it still exceeds energy expenditure. Calories are stored as fat (increasing body fat and leptin levels) that. calorie intake declines. the catalyst for increasing calorie storage is the result of low body fat rather than a low-calorie diet. the body begins a tug-of-war between burning calories and storing calories. appetite is increased and energy expenditure is decreased. however. As indicated earlier. in turn. At the same time. leptin not only has a role in controlling appetite and energy expenditure. This time. lean muscle and metabolic activity is reduced.
In my opinion. I realized the solution to long-term fat loss requires four steps (Figure 3-3): 93 . in looking at a complete picture of the metabolic loop.Chapter 3: The TrainChange Approach To Fat Loss Fig 3-2. this brings up the pivotal question of fat loss: how do you increase lean muscle mass and reduce body fat without decreasing your metabolism? Simple – eat more calories and exercise more frequently. Given this information. and 2) to reduce energy expenditure. You have now seen that lean muscle is destroyed for two reasons: 1) to maintain fat stores. individuals would benefit from using a metabolic enhancing supplement. See Appendix I. *Lean muscle is increased with progressive resistance training and ample protein availability. Lean Muscle is Destroyed When There Aren’t Enough Calories to Maintain It. ** During this phase of the fat-loss process.
Chapter 3: The TrainChange Approach To Fat Loss 1. Trigger the brain to increase energy expenditure and decrease appetite 4. synchronized into the metabolic loop. in order to prevent excess calorie storage and increase calorie utilization. Stimulate fat mobilization 2. Increase lean muscle to burn body fat Following these steps. Fig 3-3. long-term fat loss can easily be accomplished with a nutrition plan that incrementally adjusts daily calorie intake and incorporates a progressive resistance exercise routine. Increase leptin levels 3. Feed your body more calories to prevent leptin levels from going down. It requires a strategic goal plan. 94 .
least you get stuck on the fat-loss plateau. in other words. When exercise and nutrition are combined into everyday routines. carbohydrate intake must be reduced so that fat becomes your preferred source of fuel (like lean ectomorphs). you must continue to eat in order to keep burning calories. there’s more. your body becomes a fat burning machine! 95 . Once your body is in the fatburning mode. Even with all of that. use nutrition to mobilize fat and exercise to burn it. In turn. the elevated leptin triggers the brain to increase the body’s energy expenditure and to decrease its appetite. you must increase your basal metabolic rate as well. when provided with a steady supply of calories. Simply raising your metabolism with nutrition isn’t enough to achieve long-term fat loss. Therefore. Progressive resistance exercise and lean muscle growth is the key to accomplishing this. So for glycogen burning mesomorphs and endomorphs. To achieve long-term success. And although you won’t have an appetite. you must provide it with a steady supply of calories—in the form of fat—to stimulate fat mobilization and to increase leptin levels. fat loss cannot be sustained by nutrition alone.Chapter 3: The TrainChange Approach To Fat Loss Specifically For Mesomorphs and Endomorphs As indicated. your body will aggressively burn them. Daily activity accounts for 20-30% of your calorie burning.
things like cleaning house. abdominal region. otherwise. butt. become significant fatburning activities.com to create a high-carb/low-fat. Once again. you’re attempting to reduce fat around specific areas of your body (i. etc). Specifically For Ectomorphs For ectomorphs. and your body will hold onto fat even tighter. rather.) 96 . fat loss goal plan. keeping fat off requires less effort because your body does the majority of the maintenance for you. consider hiring a PROFESSIONAL trainer to help customize your exercise routine. consider visiting TrainChange. you must ensure that your energy expenditure isn’t exceeding your BMR.Chapter 3: The TrainChange Approach To Fat Loss Once fat is mobilized to be used as energy. hips-thighs.e. the best way for you to accomplish that is by increasing your activity level and ensuring that your calorie intake isn’t exceeding your calorie expenditure. (If you continue struggling with those trouble areas. taking out the trash. Over time. in your particular case. walking the supermarket aisles. it will cause exercise-induced dieting to take place.. More importantly. and even fidgeting. I’m sure you didn’t purchase this book because you are struggling with being overfat. casual movements. To prevent either of these scenarios from happening.
It is a strategic approach used to lose fat and gain lean muscle. the TrainChange strategy is designed to intuitively guide you through this process. The difficulty is that each step triggers a cascade of reactions that must also be dealt with.com. The actions and reactions of the human body are calculated into simple formulas and modeled into daily routines. In a very simplified illustration. and daily calorie intake. the foremost goal of any fat-loss routine should be to increase metabolic activity. At first glance. TrainChange nutrition plans are designed to ensure your body is given a steady supply of calories to maintain and build lean muscle without storing excess as fat.TrainChange. lean muscle weight.) 97 . this is a very straightforward process. For example.Chapter 3: The TrainChange Approach To Fat Loss The Role of TrainChange TrainChange is not a diet. (You can create your own TrainChange long-term goal plan at www. Fortunately. The formulas are based on scientific facts from diverse areas of research. this can be accomplished by increasing three things: your daily activity level. since it is known that an increase to the BMR augments calorie burning. The result is a long-term strategy that accomplishes fat loss by increasing both lean muscle mass and overall metabolic activity. Progressive resistance routines are then incorporated into the program to increase your daily activity and lean muscle.
Chapter 3: The TrainChange Approach To Fat Loss
The TrainChange Model
1. Create Personal Profile 2. Calculate Body Fat and Lean Muscle Mass 3. Calculate BMR and TDEE
4. Create Weekly Goal Plan
Has metabolism increased AND desired weight been achieved?
Yes. Goal Completed.
No. Return to step 1 and update current weight.
TrainChange is divided into the following sections: Create a Personal Profile Calculate Body Fat and Lean Muscle Mass Calculate Basal Metabolic Rate and Total Daily Energy Expenditure (TDEE) Set a Weekly Goal Plan Create a Personal Profile The first step in developing a TrainChange strategy is to set up your personal profile. This information pertains to your height, weight, sex, weekly weight change goal, body type and nutritional preference. Optional information, such as
Chapter 3: The TrainChange Approach To Fat Loss
abdomen and hip circumference, resting heart rate and blood pressure may also be provided. Based on this information, daily calorie intake, your nutritional portions and long-term goal will be calculated. Calculate Body Fat Second, enter your body fat percentage and lean muscle weight. This can be accomplished using any standard body fat calculation method. In addition, enter your desired body-fat percentage and lean muscle goal. Upon completing this step, a body-fat analysis is prepared with the following information: lean muscle weight, fat weight, goal total weight, and body-fat percentage — both with and without a change in lean muscle mass. Estimate Basal Metabolic Rate and Total Daily Energy Expenditure Using the information above, the third step is to calculate your current BMR and planned TDEE. Your BMR is calculated according to your profile information. Your sex, age, lean muscle weight, and height are used in this calculation. Lean muscle weight is used in place of your total weight to prevent fat from being calculated as metabolically active. A lean muscle coefficient multiple factor is then calculated based on your age and lean muscle weight.
Chapter 3: The TrainChange Approach To Fat Loss
Set a Weekly Goal Plan The fourth step is to calculate your daily calorie intake based on your TDEE. Remember, this is the amount of calories you’ll burn over a 24-hour period. In order to lose fat and maintain lean muscle, it is critical to consume the correct amount of calories to fuel your TDEE. However, if your calorie intake exceeds energy expenditure, excess calories are stored as fat. On the other hand, if there aren’t enough calories provided, the body will begin to aggressively store calories. Therefore, it is crucial that your TDEE estimate is as accurate as possible. To calculate your TDEE, simply enter a description of your daily activities. For each activity, you also enter a corresponding intensity level. Your planned TDEE is calculated over a 24-hour period with the total number of hours you plan to perform each activity. As an example, good old BetaUser plans to work eight hours a day at a 300 intensity level, exercise for one hour at a 500 intensity level, perform other activities for three hours at a 200 intensity level, then rest four hours and sleep eight hours. This would be his or her routine for Days 1, 2, 3, 4 and 5 (or Monday through Friday). On days 6 and 7 (Saturday and Sunday), s/he does not exercise, but rather increases his or her resting hours by one. The result would be 2,841 calories burned on Days 1-5 and 2,590 calories burned on Days 6-7. The total for each day is then saved and
Chapter 3: The TrainChange Approach To Fat Loss
used to create the Weekly Goal Plan. The Weekly Goal Plan is designed to increase fat burning by depleting your primary energy source (see Chapter 2: Muscle Metabolism) while incrementally increasing and decreasing your overall calorie intake. It also guesstimates your bi-weekly weight change, fat weight, body fat percentage, benchmark dates, and estimated goal plan completion date. Your Weekly Goal Plan calculates the correct amount of calories you need on a daily basis to achieve your weekly weight change goal. For instance, if your goal is to lose fat, your daily calorie intake is calculated by dividing your planned energy expenditure, then incrementing the result. This is done for Days 1 and 2. The incrementing will continue until your daily calorie intake is once again equal to, or marginally higher than, your planned TDEE. In other words, your daily calorie intake for Day 3 will be equal to or slightly higher than your planned TDEE. Once your daily calorie intake is equal to the planned TDEE, the calculation used for Days 1 and 2 is repeated for Days 4 and 5. On Days 6 and 7, your daily calorie intake will be equal to, or slightly higher than, your planned TDEE. In short, Days 3, 5 and 7 are the days you consume more calories. After Day 7, your nutrition plan is recalculated according to any changes in your lean muscle mass and total weight. Weekly Goal Plans are created in this manner until your desired goal weight is achieved.
Chapter 3: The TrainChange Approach To Fat Loss
When TrainChange is used to achieve fat loss, Days 1 and 4 are very low-calorie days, whereas Days 2 and 5 are incrementally higher. The increment for each day is determined by your weekly weight change goal. As previously stated, meal plans for days 3, 6 and 7 will be equal to, or higher than, your average TDEE and your daily BMR. This calorie increase will keep your metabolism active, yet allow you to maintain a negative calorie intake for the week. By doing this, your body is fooled into burning calories it does not have.
Fig 3-4. When using the TrainChange approach to manage fat, Days 1 and 4 are low-calorie days, Days 2 and 5 are moderate calorie Days and days 3, 6 and 7 are high calorie days.
Chapter 3: The TrainChange Approach To Fat Loss
Specifically For Endomorphs and Mesomorphs
A fat-loss plan that makes use of this approach will increase fat burning by reducing the availability of glucose and glycogen in your body. It also promotes the release of glucagon, a hormone used by the body to mobilize and break down fat into expendable energy. In addition, this allows for weekly calorie deficits without triggering the starvation response or muscle degradation.
Select a Nutritional Preference In addition to calculating your daily calorie intake, TrainChange also calculates the proper ratios of calories you should consume, according to your Personal Profile. The ratios are predetermined protein, carbohydrate and fat portions. As an added benefit, these ratios can be customized to your somatotype. Examples of predetermined ratios are shown in Figure 3-5.
High Carb / Low Fat - Plan I Low Calorie Day Protein Fat Carbohydrate .30 .20 .50 High Protein / Low Carb - Plan I Low Calorie Day Protein Fat .45 .35 High Calorie Day .25 .30 High Calorie Day .35 .40 .25
Chapter 3: The TrainChange Approach To Fat Loss Carbohydrate .20 High Fat / Low Carb - Plan I Low Calorie Day Protein Fat Carbohydrate .35 .45 .20 High Calorie Day .40 .20 .40 .45
Fig 3-5. Sample TrainChange Meal Plan rations set according to ones body type.
Using your Personal Profile, body fat percentage, and TDEE, TrainChange provides a daily nutrition goal as part of the Weekly Goal Plan. Although you can use the default Nutrition Preferences and still be successful, you’ll see faster results if your ratios are created based on your unique body type. Select a Weekly Weight Change Goal Select a weekly weight change goal based on your current skill level. Don’t immediately select the “Lose 2 pounds a week” option in hopes of getting faster results. You must work your way up to this level by increasing your lean muscle mass and metabolism. Otherwise, your weekly goal plans will be impossible to follow and you won’t see results. Granted, the more difficult your routine, the more rapid the fat loss – but you also increase your risk of failure from noncompliance. Always keep in mind that the slower you take the fat off, the longer you will keep it off.
Chapter 3: The TrainChange Approach To Fat Loss
Beginners should start with a goal of losing one pound per week and should stay at that level for eight weeks. Intermediates would do well to start off with a goal of one-anda-half pounds per week and remain at that level for six consecutive weeks. I also recommend that advanced users start off with a one-and-a-half pound per week goal to get accustomed to the meal plans then move to the two poundsper-week option after four weeks.
What to Expect
Expect to gain weight every 4-6 weeks (especially during the first four weeks). Wait (!) – before you close this book, rest assured the weight gain is temporary. Frightful as it may seem, this is how your body establishes a stable weight. For example, say you start your goal plan weighing 200 pounds and you lose four pounds by the second week (down to 196 pounds). The fourth week, you gain three pounds (bringing you back up to 199 pounds), then lose four pounds at the end of the following week (back down to 195 pounds). Although you lost a total of 8 pounds, your body stabilizes at 195 pounds. When progression is done in this manner, it allows your body to make corresponding adjustments in order to accommodate your new metabolic activity and lean muscle growth. This slow type of spiral helps to keep the weight off because the longer you can stabilize at a given weight while on a diet, the more likely you are to keep from putting it back on. When crash dieting,
Chapter 3: The TrainChange Approach To Fat Loss
however, you lose ten pounds in one week, but your body rebounds all at once and you gain back more weight than you lost. As long as you are following your exercise and nutrition routines, don’t freak out if the scale moves in the other direction. Also, avoid attempting to reduce your calories as a means of compensation — that is the worst thing you can do. No matter how many times I prepare people for this prospect, they still flip out when they see the numbers rise. [Your body fat percentage will not fluctuate as wildly, which is another reason to monitor it in conjunction to the scale.] In all fairness, I tell my clients, “Don’t get dismayed — or excited — every time the scale moves (the majority of rapid weight fluctuation is water anyway).” Your goal is to reduce body fat. Gauge your progress by declines in your body fat percentage, not weight fluctuations on the scale. As long as you follow your goal plan, you’ll watch your body fat and total weight will go down while your lean muscle weight goes up. You are now prepared to ignite your fat-burning engine by increasing lean muscle mass and reducing body fat — without decreasing your metabolism.
Chapter 3: The TrainChange Approach To Fat Loss
Compare what you learned in this chapter against your Personal Inventory answers for questions 6 and 7.
Part II Changing Your Life
Keeping the Fat from Coming Back Clare was one of my most inspirational clients. A feisty 5’2” burst of energy that talked a mile a minute, she was 58 years young. She enjoyed hiking in the mountains on the weekends, speed walking on the beach during the week, and insisted that I move my 7:00 a.m. training slot to 6:00 a.m. so we could train before she went to work. At 142 pounds and 38% body fat, her goal was to lose fat. Obviously, exercise wasn’t her problem – nutrition was. Needless to say, between the enthusiasm she showed while working toward her goal and the pleasure she took in bantering with me while doing it, to declare that the experience of working with Clare was invigorating would be an understatement. Around the eighth week of training together, Clare showed up for her morning workout on the brink of catching a cold (she was that committed). Unfortunately, however, the stress of the cold was taking its toll on her usually high-energy workout. Upset with her own performance, she said, “I’m not going to train when I feel like this again.” Naturally, when clients are sick, I don’t recommend they train. But she was at the point where her body was building immunity to the virus; she was either going to get sick or she was going to get better,
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regardless of training. Nonetheless, I commended her on her dedication. She liked that. I mentioned it was important that she showed up today; otherwise, it would have been twice as hard to show up for her next session. “The important thing,” I stressed, “is that you don’t let yourself get sick again.” She didn’t like that. “You think I chose to get sick,” she fired back. In a patronizing voice, I countered, “Well, Clare, think about it like this: the average cold virus usually requires 48 hours to incubate before symptoms appear. What could you have done two days ago that got you sick?” I knew that would aggravate her; I also knew instead of getting mad, she’d use the anger to train harder. [Part of being a good trainer is knowing how — and when — to push your client’s buttons to motivate them with their own emotions.] Looking at me with her favorite cynical glare, she thought for a moment and answered, “You know, Friday I rushed out of the house while my hair was wet because I was late for my flight. And in thinking back, this wouldn’t be the first time I got sick from doing that.” I mention this to illustrate why people who lead a healthy lifestyle have less stress and experience fewer illnesses compared to those who don’t. Simply put, healthy people understand the importance of making time for themselves and institute habits to avoid unhealthy patterns.
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When your priority in life is to reach your fitness goal (or any goal, for that matter), you avoid caustic behavior by planning ahead. You get to the point where deferring your goal is no longer an option. Instead, you begin to focus on how your current behavior is going to affect your progress one hour from now, one day from now, three days from now, or three years from now; most people only live for now. That is to say, as soon as something goes wrong with their schedule, instead of remaining focused on their goal, they allow the problem at hand to divert their attention — at times, indefinitely. In essence, they live for their problems because they make no time for personal development. In doing so, they rob themselves of their own time — time they can never get back. If you don’t acknowledge the importance exercise and nutrition have on your life, you’ll slough them off in a similar manner until it’s too late. Exercise is required to maintain your body; proper nutrition is required to sustain it. When you make them anything less than a life-and-death priority you slowly contribute to your own mortality. Sound a bit extreme? Think of it like this: imagine you’re scheduled to go in for a surgery that could save your life. All of a sudden, your boss calls and says, “You have to stay late tonight.” Are you going to cancel the surgery? Of course not. Regardless of what the boss — or anyone else, for that matter — expects from you, your health
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must always remain the number one priority. Otherwise, as you burn out and become incapacitated, you’ll be of no use to yourself or anyone else. Long before the hurly-burly of our time-crunching society, Henry D. Thoreau observed this when he said, “He who gives himself entirely to his fellow-man appears to them useless and selfish; but he who gives himself partially to them is pronounced a benefactor and philanthropist.” The time you make to take care of yourself is a public declaration of selfrespect. Eventually, as you become judicious with your time you’ll not only be living healthier, but you’ll also become more effective in your life and more respected by the people around you. The next time you find yourself being pulled at both ends and you don’t know which way to go, stop. Take a deep breath (walk away if you have to), center yourself, and don’t resume until you regain control of the situation. Finally, resolve not to let the situation take control of you.
Just Put One Foot in Front of the Other
Every day I force myself to begin the dreaded task of writing. I tell my friends not to call before 6:00 p.m. I don’t get online, turn on the TV, listen to the radio or leave my apartment. If I did any of those things, I’d never get around to writing. Sitting here working on this fourth chapter, I still haven’t told myself that I’m writing a book. Why? Because of
Chapter 4: Keeping The Fat From Coming Back
the gifts God gave me, a passion for writing isn’t one of them. It isn’t that I can’t do it or don’t enjoy it once I get started, writing just doesn’t come naturally to me. So instead of starting the day by saying, “Okay, I’m going to write this book,” or even, “I’m going to complete a chapter today,” the first thing I do in the morning is turn on my computer, plop down in my chair, put on my glasses, and begin battling with my keyboard. Many days I’ll sit here, staring at the monitor for hours not knowing what to type. The point is, if I woke up each morning focused on writing a book, I’d never get started because it’s so difficult. In place of that I focus on simple things, like arranging an assortment of snacks around my desk, turning on the computer, opening up my word processor, thinking about the people I am about to help, and finally, creating a sentence. The first step to overcoming my mental barrier of writing is getting into the physical position to do it. Once I put a period at the end of my first sentence, I start on the next one. When I have a couple of those done, I’ve completed a helpful paragraph. With a few more sentences and a couple of good paragraphs, I’ll have a useful chapter. Once I have seven chapters – oh, yeah, then the darn book will be finished. On the other hand, following a daily nutrition plan and exercise routine isn’t difficult for me. Don’t get me wrong – it wasn’t always easy. In the beginning, I had to approach my routines with the same mindset as I do writing. I’d wake up in
and never allow myself to get distracted. we’re just never taught how to use it. Granted. Yes. I was able to conquer every obstacle I encountered. I realized we’re all born with this same amazing power of Superman. I didn’t always have these powers. But once developed. kicked open the vault door. we take away the cool name. I grew up always wanting to be a superhero. Several years ago. Superman flew over the bank where he saw Lois through a 15-inch thick steel vault. My favorite was Superman. I remember in one episode the villains captured Lois Lane and locked her in an airtight bank vault.” In reality. I eventually established a pattern that became a normal part of life. I now have superhero powers that allow me to follow eating and exercise routines with no problem. follow a nutrition plan. like most kids. the most valuable power he had was x-ray vision. To me. and rescued her just as she ran out of oxygen. Using his super vision. That was cool! Superman’s ability to see through immovable obstacles is what made him such an indomitable force. he smashed through the building. they took years of hard work and practice to develop. And unfortunately as adults. Clenching his fists and swooping down with a single bound of force. go to the gym. “x-ray vision” and give it the boring title of “focus.Chapter 4: Keeping The Fat From Coming Back the morning. our superhero power comes from the ability 114 .
For example. I wanted to become a living example of a healthy life. I woke up each morning knowing I wasn’t going to the gym just to lose fat and get bigger muscles. With that. During my fat-loss battle. I encourage you to approach your fat-loss goal in a similar manner. Rather than settle for such circumstances. I was going because I believed that one day I’d inspire others to start using their own superhero power. at times. Focus is being able to see through obstacles in our path. To overcome this. Consider them as opportunities to hone your skills and a chance to recalibrate on the focal point of your goal. Daunted by such a prospect. you must establish purpose. regardless of the obstacles encountered. Purpose provides motivation to pursue a goal. My purpose was to help people by showing them it was possible to beat the battle of the bulge. or maybe I’d help them by writing a book. If you expect to make a journey and not encounter obstacles. readily accept the challenges of new obstacles. if you want to lose 50 pounds of 115 . you fly away and allow your goal to slowly die.Chapter 4: Keeping The Fat From Coming Back to remain focused in a single direction. Obstacles are inevitable on a journey because goals are meaningless without them. it may feel like the work required to beat an obstacle isn’t worth the goal itself. you’ll be gravely disappointed or merely working toward a goal that has little value. The irony is that.
As you continue to do this. it will take approximately twenty-five weeks on average (about six-and-a-half months) to accomplish. Saying no to a piece of tempting food is another one. Not very motivating. Rest assured that with a journey this long.Chapter 4: Keeping The Fat From Coming Back fat. This creates what I call a guided purpose that can be broken down into small benchmarks. What’s more. you learn to appreciate the obstacles you encounter because they become the mini-accomplishments that keep you motivated and moving forward. your superhero power kicks in and you become more efficient at following their strategy. Going to the gym and completing your exercise routine — especially when you don’t feel like it — is definitely a biggie. huh? Instead of focusing on the obstacle of time. Each benchmark is a minor accomplishment that warrants recognition and appreciation in its own right. you must 116 . You and Exercise: Get Yourself a Rabbit To make progress during the fat-loss battle. focus on the personal growth the next twenty-five weeks will bring. For instance. each accomplishment transforms your idealized goal into more of an achievable reality. there are plenty of minor accomplishments to be made. Focus on how the strides you are making to accomplish your goals are turning you into a stronger person. making time to plan your routine for the day is an accomplishment. In the end.
You must constantly ask these questions if you want to demand more of yourself. you’ll get tired and lose the race. the body is lazy. “What will it take to make me train harder?”. the little voice in his head must kick in and say. Hypothetically speaking. maintain his motivation to keep running? Like everyone. your body prefers to function at 75% capacity. save your energy. Your brain. “Slow down. “What will it take to get me there?” It’s easy to get comfortable in stride when following an exercise routine.Chapter 4: Keeping The Fat From Coming Back exercise at maximum capacity. though. it’s 117 . although your brain is willing to work hard. It isn’t lazy in the everyday sense we typically associate with laziness. He knows their focus is no longer about winning the race. who finds himself alone in front of the pack. If you push too hard. in order to conserve energy. If you’re not operating within this range honestly ask yourself. however. You’re in the lead. Have you ever wondered what makes a long-distance runner. that to everyone in the rear he has become their short-term goal.” An experienced runner knows. “What is my maximum capacity?”. and most of all. however. Rather. it’s lazy to be efficient. You have a choice to change this phenomenon. You can live with the gap that exists between ability and performance or strive to make use of the remaining 25%. The fact is. assumes the body is working at maximum capacity and contently functions within this limited range. as opposed to 100%.
Doing this allows the coach’s primary runner to focus solely on beating the rabbit. Just as professional athletes use rabbits to drive them harder. in turn. To overcome the mental breakdown associated with being the leader. As the race draws to a close the rabbit intentionally drops out so the primary runner can win. “Down the line. they created the concept of a “rabbit. If you are a beginner. runners didn’t let him get too far ahead because they never knew if he was running as the rabbit or running as the winner. the others were going to go with me. you must constantly seek out and establish new standards of personal excellence. he was so far ahead of the pack he decided to remain in the race — and won it. your own source of motivation.” From that point on. you too need a pacesetter. without the intent of winning. In order to win. think about hiring a highly118 .Chapter 4: Keeping The Fat From Coming Back about running faster than he is. In the 1994 Los Angeles Marathon.” he said. Being the leader often means that the only person to gauge your progress against is yourself. Actively look for rabbits (people who have already DONE what you are trying accomplish). Perhaps the most famous rabbit in history is Paul Pilkington. I was actually in more demand. This cerebral cycle was recognized by distance runners years ago. “because they [coaches] knew no matter what I ran. strive to become the lead competitor and.” The rabbit is a pacesetter hired to run a race as fast as they can.
Focus on gradually working up to their level and passing them. how many times have you stuffed yourself with a full-course Chinese dinner. only to find yourself hungry again? If you sit down and eat it at the restaurant. As you might expect. imagine yourself chasing them. follow the person who avoids the same foods you’re trying to steer clear of. For instance. by the time you get home you’ll probably be ready to eat again. if you are climbing on the Stairmaster at a level 5 and someone in front of you is doing it at a level 8. Don’t get me wrong. Search for positive mentors who encourage you to live outside your comfort range. remember that the rabbit is preparing you to become the leader. Most of all. chasing a rabbit requires more effort than running with the pack. it doesn’t keep you full? Really. It’s easy to run with individuals who only aspire to live within a comfortable stride so be careful whom you run with. then utilize the might of people around you. But when it comes 119 . Strive to be like the person at the gym who remains focused and intent during their workout.Chapter 4: Keeping The Fat From Coming Back motivated personal trainer or fitness specialist. At the dinner table. If you can’t afford one. Don’t Eat It! Have you ever wondered why is it that no matter how much Chinese food you eat. You and Nutrition: If It Doesn’t Keep You Full. I enjoy a big bowl of fried rice and orange chicken as much as anyone else.
complex carbohydrates such as vegetables. these altered carbohydrates are the equivalent of sugar (a simple carbohydrate5)6 and. As more carbohydrates are ingested and metabolized. they’re instantly digested and metabolized. However. 6 The inability to remove glucose from the blood is a condition associated 120 . these may seem like healthy choices because they are low in calories and. Disaccharides .Chapter 4: Keeping The Fat From Coming Back to being a healthy choice. Chinese food is a huge pitfall. Think about it – what are the staples of a good Chinese meal? White rice and flour. legumes. When food and beverages are consumed. In order to keep your blood sugar within a normal balance — 5 Simple carbohydrates: Monosaccharides . most Chinese entrees are usually a variety of refined carbohydrates. instant gratification always comes at a cost. such as table sugar. At first glance. Refined carbohydrates are broken down into glucose and rapidly absorbed into the bloodstream. To your body. they are broken down into a usable form of energy called glucose. once consumed. blood glucose continues to rise. This is what causes the short-term satiety.occur naturally in sugars found in fruits and honey.processed sugars. Complex carbohydrates: Polysaccharides . depending on how they are prepared. As you already know. This energy is transported throughout the body to provide nourishment to eagerly awaiting cells. may even be low in fat. and grains.
However. The point is that this delicious combination transforms your body into an ultra-efficient fat storing machine. 3) your blood sugar plummets. and are only made hungrier. you have wasted calories from your meal plan. your body has no way of determining how much insulin is required to complete the transportation process. The result is an unregulated burst of insulin released into the bloodstream. When you eat a simple carbohydrate and combine it with fat. It gets worse. it tastes good. eventually stripping it of both glucose and precious nutrients. Here’s the pattern behind simple carbohydrates and appetite: 1) you eat the fried rice. guess what? Yes.Chapter 4: Keeping The Fat From Coming Back to prevent glucose from soaring too high — insulin must be released. This plummet also signals the brain to stimulate appetite. with diabetes. fatty acids (discussed in Chapter 3) are also removed from the blood and immediately shuttled into awaiting adipocyte cells. stuffed your fat cells. 2) within minutes you’re full. but that’s not the point. they are never given the opportunity to reach their full potential in their metabolic life — to achieve the status of usable energy. 4) satiety is gone and the ravenous hunger pangs begin. More important is the effect this has on overall fat storage. In addition to glucose. Eating simple-refined carbohydrates ultimately leaves you right where you started: hungry. 121 . 5) you eat again. Theoretically.
Using the GI scale. Foods with a low GI rating elicit less of an insulin response than foods higher up on the index. there is a way to control — and estimate — how a particular food affects your body. 4-1). fat storage and insulin levels under control with healthy food choices. It requires using the Glycemic Index (GI) (Fig.Chapter 4: Keeping The Fat From Coming Back Something to think about How many of your favorite foods are a combination of simple carbohydrates and fat? Pizza Chocolate Doughnuts Potato Chips French Fries Melted Butter & Rice Root Beer Float Orange Chicken Buttered Popcorn Chocolate Coffees Cheese Quesadilla Chocolate Chip Cookies Mashed Potatoes & Gravy Mashed Potatoes & Butter Pasta with a White Sauce Peanut Butter and Jelly Sandwich Although you cannot regulate the amount of insulin released during the digestion process. The GI is a rating system that measures the affect foods have on blood glucose. you can keep your blood glucose. 122 .
Fat Storage vs. you may have been told that simple carbohydrates elicit a greater insulin response than complex 123 .Chapter 4: Keeping The Fat From Coming Back Highly Glycemic Foods Glucose Baked Potato Corn Flakes Rice Cake 84 77 100 85 Moderately Glycemic Foods Orange Juice White Rice 57 56 Low Glycemic Foods Apple Pear 36 36 Popcorn Corn 55 55 Skim Milk Green Beans 32 30 Graham Crackers Honey 74 Brown Rice 55 Lentils 29 73 Sweet Potato 54 Kidney Beans 27 Watermelon 72 Low-Fat Cream Ice 50 Grapefruit 25 White Bread Table Sugar Ice Cream 70-72 65 61 Orange Black-Eyed Peas Apple Juice 43 42 41 Barley Cherries All Green Veg. 25 23 0-30 Fig 4-1. Additional Glycemic Index resources are available in Appendix II. Glycemic Index Sample. Fat Content In the past.
on the GI scale. it’s odd. ingredients added. scientists now acknowledge that some complex carbohydrates. rice cakes elicit a greater insulin response. if not worse than. such as white potatoes. this is not always true. these icons of a low-fat diet quickly metabolize into 124 . To complicate matters further. In fact. and advisor to the FDA. Well. but true. Yes. including how it was processed. leading glycemic specialist. Anne de Wees Allen. because of the scarce amounts of fat and protein in rice cakes.Chapter 4: Keeping The Fat From Coming Back carbohydrates. When compared to ice cream. Dr. are as bad as. certain complex carbohydrates will have the same effect on blood sugar as would their simple cousins. preparation time and refining methods. This means the accepted belief that simple carbohydrates are bad and complex ones are good once again oversimplifies the complexity of metabolic activity. For example. Therefore. has poignantly stated that rice cakes cause more fat storage than low-fat ice cream. baked potatoes have an index of 85 while table sugar ranks a 65. molecular composition. its fat and protein content. all affect insulin response. The explosion-puff process used to make rice cakes alters the grain’s molecular structure into a simple amylose [starch]. Current research now shows that numerous factors must be considered when determining the effect a food will have on blood glucose and fat storage. a simple carbohydrate like sugar. a Doctor of Naturopathy.
rice. If you follow these basic rules. I’m merely comparing the lesser of two evils. don’t talk to me. Hence. You and Consistency: You Are Most Like the People You Surround Yourself With If you ever see me at the gym. your options are immediately narrowed down... Use it as a guideline for times when you’re sitting at the dinner table or trying to decide what to snack on. it’s the overall effect rice cakes have on “fat storage” that makes them worse than the fat content in ice cream.Chapter 4: Keeping The Fat From Coming Back glucose and increase overall fat storage. Simply consider three basic rules: 1. Eat complex carbohydrates with a rating at or below 40 on the GI scale. 3. Identify foods you commonly eat that fall above 70 on the index. 125 . Truth be told. [Bear in mind that ice cream has its own set of drawbacks. flour. 2. That’s not what the scale is for. pasta. you don’t have to memorize the entire GI scale. so don’t run off and begin a TrainChange Ice Cream Diet!] To assume you can make every food choice according to the Glycemic Index is unrealistic. and sugar). Avoid enriched and refined foods because they fall considerably higher on the GI scale (these are generally refined foods like bread. and limit them in your diet.
and all points in between. and chat about 126 . would you mind if I showed you how to do that exercise?” (Definitely one of the top 10 corny gym pickup lines. make a few calls from their cell. Seattle to Tampa. having spent over 10. it turned out to be a great way to meet women: “Excuse me.) But now. you’ll see them casually stroll on the treadmill for five to ten minutes. I would think nothing about spending ten to fifteen minutes trying to help everyone who had a question. Doesn’t sound like something you would hear from someone whose focus in life is to help people get in shape. In fact.Chapter 4: Keeping The Fat From Coming Back because I won’t talk to you. right? I know. I used to be a regular Chatty Cathy at the gym. I realized there are basically two types of people who go to the gym: those who are there to socialize. I’ve learned it’s what I need to do in order to remain focused on my purpose. Reveling in my glory. Once the muscles began to appear — and the fat disappeared — I was constantly approached and asked the typical questions: What’s the quickest way to get results? How much cardio should I do each week? What is the best exercise for getting a six-pack? Blah-Blah-Blah-Blah-Blah. Which do you think there are more of? For those who are there to socialize the gym is “Happy Hour” minus the appetizers and alcohol. But over the years. In my early days. Usually traveling in pairs. and those who are there to exercise.000 hours in the gym and trained in fitness facilities from Los Angeles to New York.
and the gym means something different to each of us. the gym is where they go to be alone. they decide to grab a pair of weights and cop a squat on the incline bench (because. “Ehhhhhh. Of course. As the discussion moves from work to weekend plans. Upon leisurely completing their cardio session. Somewhere amidst their discussion about why their boss. wife. For others. considering they too are there for social hour. one of them spots another “socializer” they met last week and asks. so are we! Why not join in?” The fresh addition brings new excitement to the now torpid conversation. boyfriend or best friend is such a horrible person.” “Hey. “What are you working on today?” And. Hey. “I don’t know what it is. they grab their 32-ounce. it’s more comfortable than the flat one). make another call and meander into the free weight area. I think I’m going to work arms and abs. carbohydrate-laden energy drink. obviously. they merely reply. Some attendees are motivated by the social interaction and accountability of being around their gym buddies. the next thread of discussion is something along the lines of. husband.” I don’t knock anyone who attends the gym for its social aspect because I realize everyone has different goals. 127 .Chapter 4: Keeping The Fat From Coming Back everything that went wrong at the office. girlfriend. let’s ask that guy over there what’s the quickest way to get results. but as much as I work out. I’m not seeing any results. viewing it as time for social decompression and self-improvement.
Regardless of why you attend the gym. But in having accepted the fact that a 90-minute workout is a small price to pay for results that money can’t buy. if you want to see results. we typically train alone because we know workout partners are unreliable and only slow us down. Measured in milliliters of oxygen per kilogram of body mass per 128 7 . mobilized into the bloodstream. we’ll wear an iPod® to prevent strangers from talking to us (sometimes we don’t even have the darn thing turned on). the less obvious benefit is an improvement in fat utilization. At times.000 other things we could be doing instead). I’m part of the group that attends the gym to exercise. Easy to identify. To us. and we get out. it’s what we went there to do in the first place. As VO2 Max is the maximum amount of oxygen one can consume during exercise. Besides. we get our workout done. you must perform your workout with 100% of your effort. we’re merely focused on getting our workout done (and thinking about 10. we force ourselves to keep going. Our intense concentration and lack of social interaction is commonly misinterpreted as conceit. not socialize. fat is released from adipocyte cells. and used by muscle tissue as fuel.Chapter 4: Keeping The Fat From Coming Back Personally. During lowintensity (25% VO2 Max. and we fervently avoid eye contact to shun unwanted conversation.)7 exercise such as walking. the gym is a revolving door: we get in. In addition to increasing your intensity. converted into energy. In reality.
Cross-Check #4 Compare what you learned in this chapter against your Personal Inventory answers for questions 8 and 9. a process known as fat oxidation.) elevate oxidation further and require more fat to be burned. in order for optimal fat burning to occur. your muscles consume more oxygen and burn more fat. it is commonly used to determine one’s athletic potential.Chapter 4: Keeping The Fat From Coming Back intensity increases. increasing your VO2 Max should always be one of your primary training goals. minute. Bottom line. when exercise intensity moves from low to moderate. fat oxidation increases. For that reason. you must focus on consuming oxygen instead of expending it on trivial chit-chat. Workouts done at a medium intensity (65% VO2 Max. 129 . Therefore.
so he took a pair of scissors and snipped off the remaining bit of the cocoon.Chapter 5 Use Mental Steroids: Think Positive! One day. the butterfly spent the rest of its short life crawling around with a swollen body and shriveled wings. but now had a swollen body and small. the butterfly seemed to stop making progress. But that never happened. It never was able to fly. did not understand was that the restricting cocoon and the struggle required for the butterfly to get through the tiny opening were nature’s way of forcing fluid from the butterfly’s body into its wings so that it would be ready for flight once it achieved freedom. in his kindness and haste. a man found a cocoon. ~ Author Unknown. If nature allowed us to go through life without any obstacles. We would not be as strong as we could have been. The man decided to help the butterfly. The butterfly then emerged easily. allowing the butterfly to fly away. The man continued to watch the butterfly because he expected that the wings would enlarge at any moment and the body would contract. Source Unknown 130 . Sometimes struggles are exactly what we need in life. After a while. He watched as the butterfly struggled for several hours to get out of a tiny hole in it. shriveled wings. it would cripple us. What the man. It appeared as if it had gotten as far as it could and could go no farther. And we could never fly. Instead.
Half joking and half serious. like most dancers. The case histories mentioned throughout this book are actual clients whose names have been changed. We had been working together for the past nine weeks and the goal was to be achieved by week sixteen. Over time her life shifted from dancing and into a regular 9-to-5 work week. she wasn’t compelled to watch her weight or balance her calorie intake. Her activity level dropped from six hours a day to none. During that time. The weight she had been able to keep off slowly found its place. she more than likely wasn’t eating enough. Daily ballet practice was enough to keep her fit and toned because she rehearsed a minimum of six hours a day.Chapter 5: Use Mental Steroids: Think Positive! “But I can’t do it!” was the reply when I told Christine8 it would take six more weeks to reach her fat-loss goal. As a result. like most “professionally active” people. that goal was not going to be achieved. Several clients represent a composite to 131 8 . Of all my personal training experiences. Dancing had always been the focal point of her life. To my — and her — dismay. and like most people in her situation. she was growing tired of the rigorous eating and exercise routine. but because I wasn’t. this one taught me the most – not because I was able to help her reach her goal. maintaining her weight wasn’t difficult. Christine was a 20-year-old former ballet dancer. If anything. every day.
she sought my assistance. she was average and definitely not overfat for her age and body type. which immediately drew attention to her gentle smile. I comforted her by saying.Chapter 5: Use Mental Steroids: Think Positive! she responded with low-calorie dieting. when she walked into my office. “What you’re experiencing is perfectly normal. And dieting only makes it worse. once your body is deprived of calories for an extended period of time. not 136 pounds. illustrate a point. Her light brown hair was worn up in a bun. Seeing the confusion on my face she said. As she sat down. Relatively speaking. I can’t take it off. Aggressively. The baggie sweats and oversized T-shirt she wore still revealed that she was a modestly fit and striking young lady. At 5’5” and 136 pounds. “I’ve tried everything. and no matter what I do. it will. she looked to be in good shape. In hopes of derailing herself from the weight-loss roller coaster. 132 . her smile immediately melted into tears. I’m used to weighing 100 pounds.” After listening to her background and assessing her situation.” She went on to add. Unfortunately.” I went on to explain the complexities of calorie deprivation and how it ends up triggering rapid weight gain. It’s common for people who were once extremely active to gain weight as their activity level decreases. “I’m not happy with my body. when given the opportunity to store them.
etc. fire fighters. 40% protein. The only difference between this and low-calorie dieting is that you are able to keep the weight off longer because of the intense activity. run marathons or play professional sports. Nutrition factors aside. personal trainers. lift weights. or take time off from the gym. go on vacation. if your daily energy expenditure consistently exceeds your energy intake. and 20% fat nutrition plan. 133 . TrainChange was specifically designed to impede the problem by systematically calculating proper calorie intake into daily nutrition routines. meaning you stop being active. like aerobics instructors. do aerobics. professional athletes. this physiological calorie imbalance is the reason why you frequently see overfat active people. She was placed on a 40% carb. Her exercise and nutrition plan was customized to coincide with her current lifestyle and activity level.Chapter 5: Use Mental Steroids: Think Positive! Whether you dance. However. I concluded Christine could reach her ideal body fat within approximately sixteen weeks. the calorie intake rules still apply: you must consume enough calories to sustain your BMR. [Realizing the frequency of this occurrence. you’ll trigger an “exerciseinduced” starvation response. Her exercise routine entailed 30 minutes of cardio and 60 minutes of weight training done under my supervision on Mondays. your body will aggressively begin to store calories. Otherwise.] After performing a fitness analysis and establishing a coordinated services goal plan. once the activity level declines.
” meaning that they must be mentally and physically prepared to attack their goals. progressively moving up to two pounds. What’s more.Chapter 5: Use Mental Steroids: Think Positive! Wednesdays and Fridays. 134 . however. and this requires more forethought to a schedule. they must also shrink their stomachs by consistently eating small meals every two to three hours. many individuals have developed the bad habit of skipping meals. they are based on individuals who are ready to “hit the ground running. she would have decreased her body fat by 10%. by week sixteen. While you aren’t guilty of such an atrocity — because you know it’s healthier to eat six small meals instead of three large ones — the more obdurate have a difficult time applying the concept. most people require an additional four to six weeks to adjust to the lifestyle change. lost 16 pounds of fat. prolonged calorie deprivation initially causes the body to store the new surge of calories. At a minimum. Thursday and Saturday on her own. as previously described. She was responsible for doing 30 minutes of speed walking on Tuesday. This was the outcome she wanted. The reality is. Her weekly weight-loss goal would start at one pound per week. gained 1-5 pounds of lean muscle mass. Although TrainChange goal plans are accurate and doable. and weigh between 120 and 126 lbs at 16% body fat. For example. Now here is the catch-22. and one that was definitely within her reach. Why? Because in addition to learning how to start making healthy food choices.
I simply recalculated them into her goal plan and continued as usual. But once week seven came and went with no progress. It was her willingness to work and the effort she always put forth that made her my ideal client. Getting back to Christine. however. She lost six pounds of fat in the first three weeks. most people overcome the soreness of training within 4 to 5 days. stalls can be expected every three to four weeks and generally last no longer than 14 days. The margin of error in the calculation used to derive her BMR and 135 . Stalls are expected.Chapter 5: Use Mental Steroids: Think Positive! which results in temporary weight gain. When clients experience this phenomenon. When weight is taken off properly. The effort she put into her nutrition plan and exercise routine was evident by the amount of progress she made. There was no reason for the continued weight gain. But in knowing the scientific tenets behind stalling. Moreover. they don’t achieve 100% nutrition compliance until around week six. we stuck to her original goal plan. they vehemently (and understandably so) refuse extra food. So I wasn’t concerned when her progress began to stall around week five. thus further slowing down their progress. Her first three weeks were incredibly successful. The fact is. Christine stopped losing weight and gained a few pounds. With this in mind. They indicate the body is adjusting to the changes in lean muscle and body fat. I immediately knew there was a problem.
“Not much. looked at Christine and asked. To locate the inaccuracy.Chapter 5: Use Mental Steroids: Think Positive! calorie intake could only be off by one-half to one pound at most. But I figured I’d lose 136 . By comparing her current body fat and lean muscle mass against her starting numbers. In recognizing the problem. I was as disappointed as she was going to be. she mumbled. I sat on the locker room bench. I took Christine into the locker room to perform a body fat analysis. With her head to the ground and tears now falling to the floor. So Monday after our session. The goal we had set. Although this wasn’t terrible. It was. The analysis revealed Christine had lost six pounds of fat and two-and-a-half pounds of muscle over the previous nine weeks. and the problem could be corrected.” she replied. I anxiously spent the entire weekend calculating and recalculating her weekly goal plan to ensure her daily calorie intake was correct. I could see whether or not she was really following the nutrition plan. She wasn’t. “Christine. “How much haven’t you been eating?” She blinked with a half-hearted smile as tears swelled in her eyes. You said you weren’t having a hard time with the meal plans. because it was going to take another twelve weeks to reach her goal. “It’s not difficult. there was no reason for her to not reach the original goal she had set. How much is not much?” I asked.
I’ll get fat. I fail. at that point I didn’t know what to say. relatively mild form of anorexia nervosa. Christine knew this was a wayward approach to reaching her goal and I didn’t need to say it. when my clients succeed. I questioned my skills and doubted myself. Yet. For weeks after. She wanted the motivation to eat more.” She didn’t know the precise number of calories she was eating. Nonetheless. Faintly she uttered. The emphasis I placed on nutrition as the means to lose fat is what prompted her to work with me. I succeed. but clearly she wasn’t eating enough. On this particular day. “I can’t eat that much. For the past two years she had been struggling with an untreated. Several minutes of silence passed. Christine began to tell me the complete story of her battle with weight.” When working with clients it’s considered unprofessional to internalize their personal struggles. she needed the help of an eating disorder specialist.Chapter 5: Use Mental Steroids: Think Positive! weight faster if I didn’t eat all of the calories. Why wasn’t I able to help her? Was there anything more I could have done? Could I have identified the signs 137 . we agreed that she’d need more than an exercise and nutrition plan to overcome this obstacle. I felt like a failure. when my clients fail. After several minutes of talking. she recounted that on some days she didn’t eat at all. In fact.
Why? Because the more control you give to others. or in other cases. Waitley points out that the two most important factors to stimulating motivation are memory and imagination. Denis Waitley. As a fitness specialist. Even When No One Else Can Motivation starts from within. doctor. Once they are able to associate their current (positive) actions with a perceived outcome of success. the less you have for yourself.it’s an inside-outward process. a behavioral psychologist and renowned human performance consultant. I teach my clients how to find motivation from their memories of having once been in shape. You may need their support. the only person who can motivate you to do it is you. In his book The Psychology of Motivation.. In looking back. helping them visualize what they WILL look like once their goal has been reached. You Have to See It and Believe It. the intense sensation of fulfillment generated addicts them to accomplishing their goal. Dr.. the most important thing I learned is that if you want to reach your fat-loss goal (or any goal). Dr. spouse or friends and family members.Chapter 5: Use Mental Steroids: Think Positive! sooner? Unfortunately. Visualizing an outcome is like walking into a restaurant 138 . I learned this from one of my favorite authors. Not your trainer. but you can’t expect them to do the work for you. the only thing I could do at that point — to reconcile the failure — was learn from the experience.
in some cases. Granted. In other words. avoid 139 . you can mentally nibble on appetizers until the main course arrives. Most people are so uncomfortable with their reflection (only seeing their flaws and missing their flair) that they avoid this self-correction process altogether. The intensity of your workout multiplies when you visualize your energy being put to use. It’s what fitness enthusiasts call being “connected. Incidentally. the mirror is where you must look to identify your weak areas.” Those who stare at themselves in the mirror while exercising are often viewed as vain and conceited. It’s a way to connect unconnected muscles. This allows you to achieve maximum output from your body. Fitness success involves concentrating all of your strength into a single line of focus and visualizing the desired result of your action.Chapter 5: Use Mental Steroids: Think Positive! and sampling every dish on the menu at your leisure. When you visualize an accomplishment your body releases dopamine — the hormone that makes you feel good. they neglect to use this as an additional form of motivation. Studies into the psychology of motivation have proven that you can receive the feeling of success by simply visualizing it. As a result. visualization improves training performance. In the immediate realm. this may be true. this mental foreplay enables you to better predict necessary changes and actions required to achieve your goal. But in reality. What they fail to understand is that looking in the mirror is one of the best ways to improve strength.
the first eight weeks of her training consisted of basic isokinetic leg exercises. by week ten she was strong enough to start doing the best leg exercise of all. Melissa was a client who had a pre-existing knee injury from an auto accident. But one day during the exercise. I insisted she constantly focus on her form in the mirror. she was nervously excited. however. Melissa was confident at performing the exercise and finally able to get in a real leg workout. Her misplaced focus broke the connected flow of strength. and to prevent re-injury to her knee.Chapter 5: Use Mental Steroids: Think Positive! injuries and reinforce internal commitment to selfimprovement. squats. and proceeded without injury. she got distracted and lost focus. and understandably scared. Once her knee muscles and surrounding soft tissue had been developed. At the last moment. After getting several squat sessions under her belt. The complexity of this demanding exercise meant she’d have to remain focused during the entire movement. Due to her injuries. The weights went wobbling everywhere. Nonetheless. After falling while doing a set of squats. corrected her form. in that split second of 140 . she regained her balance. As a way to maintain good form and balance. one of my clients had a firsthand opportunity to learn about the importance of remaining connected with her muscles. Having never done them before. As she began the descent her concentration was broken and she started to fall.
you already know the path is littered with more obstacles and tempting distractions than the streets of New Orleans on Fat Tuesday. Self-Motivation Tricks: Quitting Is Never an Option! Assuming you’ve made several failed attempts at completing your fat loss journey. you must first harness internal power. in order for your nutrition plans and exercise routines to be effective. in business or at play. she could have easily negated months of rehabilitation and progress. erased all together. As previously mentioned. The images aren’t simple sketches that can easily be redrawn into failure. Whether it’s in the gym. at work. Equally important.Chapter 5: Use Mental Steroids: Think Positive! disorientation. Before you can produce external results. they must be followed consistently. When it comes to fat loss. This in turn requires maintaining a consistent flow of positive mental energy and visual images. or worse. if you want to be successful you must remain connected with yourself. people typically overlook the importance of positive thinking. and focused on your goal. Dieters often get frustrated when the fruits of their labor 141 . success requires a consistent belief that the strategy is going to work and that you are going to achieve your goal. So what’s it going to take to make you successful this time? Successful thoughts. They are corporeal images spliced into a detailed movie of success that gets played in your brain over and over again.
. “Why is it taking so long?”. and “Why am I putting myself through this?” Self-imposed questions like these only ended up giving you negative answers and. even when you tried to ignore them. For example. “Why isn’t this working?”. The only way to dominate them and to not let them dominate you is to decide in advance how and what you are going to feed them.” finish the sentence 142 . little did you know. “I can’t. For example. But add a positive ending. Negative thoughts are obstacles we all contend with. “I can’t.” Left alone.. Constantly fertilized with pessimistic self-criticism. This causes them to begin questioning their capabilities and lose focus on their goals. whenever your seed sprouts. The goal you had and the motivation to achieve it was starved of positive nourishment and eventually died.Chapter 5: Use Mental Steroids: Think Positive! aren’t immediately visible. and you’ll gain the power to move mountains. As an illustration. how many times have you given up on exercise simply because you talked yourself out of it with thoughts like. these two little words can bring any momentous aspiration to a screeching halt. at that very moment a negative mental seed was being planted. the seed sprouted into a powerful wildflower and continued to grow by feeding on other crippling beliefs.. The way to choke out negative thoughts while feeding positive ones is to actively refocus your mind onto affirmative chants. even after the goal is achieved. take the common phrase.
” And again: “I can’t…quit. This hurts…that’s why it’s going to improve me. Until you really can’t quit! Repeat it as many times as you have to whenever you are tempted to give up. And again. Even if you don’t believe what you’re saying. THEN BELIEVE IT! Beyond Exercise and Nutrition The most enlightening encounter I ever had lasted less than four seconds with a total stranger. the positive chant not only focuses your thoughts on success. The important thing to remember is that you must do this consistently. 2) transform it. (Not that type of encounter. I can’t…achieve my goal without trying. get your mind out of the gutter.” And again. I am tired…of not finishing what I promise myself.” Then say it to yourself: “I can’t…quit. no matter what you are aspiring to accomplish. 1) stop it. but also places you in authority over your actions. I can’t…go any farther if I don’t keep trying. As soon as a negative thought enters your mind.) With a full belly 143 . I can’t…forget how bad I want this. I can’t…stop now because I’m working so hard. and 4) repeat the affirmation to yourself to prevent it from establishing roots and killing your ambition. 3) add a positive ending.Chapter 5: Use Mental Steroids: Think Positive! with “quit. Other possible endings I commonly use are: I can’t…stop until I reach my goal. And again.
but now. But this time. the more I avoided it. a jovial young man approached me out of nowhere. The question kept resurfacing because it was no longer just a question.” It stopped me in my tracks. but because he was confined to a wheelchair. Not because he was the first person to ever say it. in great shape. I knew how to skillfully avoid focusing on (negative) hypothetical scenarios. and had a very muscular physique. but an obstacle to me nonetheless. Focused on going home and taking a nap. As he passed. Tucked away behind a deluding certainty that it could never happen to me lay an obstacle I’ve always avoided. it had become real. Still not willing to acknowledge the disturbing question I cowardly pushed it out of my mind and sped out of the parking lot. he looked at me and said. The obstacle was the simple question. “How confident would I be if one day I became paralyzed?” Trivial? Maybe to some. I waddled out toward my car having just finished stuffing myself at a Tony Roma’s all-you-can-eat barbeque lunch special. His comment immediately caused a troubling issue to resurface within me. the more it stuck with me. “I wish I had a body like yours. the image of the crippled young man was plastered in my mind. He was in his early 20s.Chapter 5: Use Mental Steroids: Think Positive! and a happy heart. I saw my reflection in him and I was terrified. What if I were to get into an accident at that very moment and I became paralyzed? How would I handle it? Could I handle it? 144 .
If my ability to maintain it were ever taken away I honestly didn’t know if I’d have the courage to continue living.” Well. put on your shoes. and how trivial it would be to stop living just because life doesn’t stay in alignment with our goal plan. if you’re able to get up on your own. Prodded by my own life motto. After overcoming my battle with fat. I gained a deeper perspective into what “living a healthy lifestyle” really means. I recognized there was still some soul searching that needed to be done in regards to who I am. Funny how it took ten years of diet and exercise to become the person I wanted to be. but rather by the amount of effort I put into living. In the end. I most certainly could not. but only four seconds to make my life worth living. Appreciating Your Gifts I often hear people say. and walk out the door. Realizing the superficiality of this thought.” or “I can’t go to the gym because I don’t have time. no. my body affirmed who I was and what I could do. you have no excuse for not 145 . “Practice what you preach and live the life you teach. what I do.” I decided to deal with the obstacle. By acknowledging a hidden fear. “I’ll never lose weight because I have bad genetics.Chapter 5: Use Mental Steroids: Think Positive! At that time. I felt pathetic — and envious — of the strength shown by the young man. and why I do it. I discovered that I am not defined by the work I put in at the gym.
but are now struggling with 146 . get more. those who have spent the majority of their lives overfat often find it difficult to imagine themselves being anything other than fat. it’s easy to take the simple things in life for granted. “Why is this happening to me?”). I can appreciate the well cued statement my mother once said.Chapter 5: Use Mental Steroids: Think Positive! trying to reach your goal. For them their failures in the past sadly crush their desire to succeed. to walk. Because however much we desire to become something greater than we are. During those hectic moments in my life when I feel overwhelmed (making my seed sprout. that isn’t to say we shouldn’t constantly strive to live at our best. and be more. to lift weights. For instance. Think of how lucky you are just being able to move. we invariably work equally as hard to hold ourselves back. there wouldn’t be an excuse in the world that would keep him from doing the things others so lackadaisically put off. We often complain about our lives and the things we don’t have instead of being grateful for the things we do. In our effort to have more. then randomly exchange them with strangers you’d beg to get your own list back.” Nonetheless. to run. In contrast. I know if the young man I met outside Tony Roma’s were given the chance to walk into a gym on his own. “If given the chance to make a list of all your problems and throw them into a grab bag. people who once knew the pleasure of having their weight under control.
2. by the number of clients I train or the amount of money. 3. Personally.Chapter 5: Use Mental Steroids: Think Positive! it. Learning from the obstacles my clients encounter and using the experience to help others. Always giving my clients 110% of my energy. First and foremost is my desire to show God an appreciation for what He has given me. 147 . self-sabotage prevails. could easily use their memories as a motivator to get back to that happy place where they once were. by my own standards I am the best fitness consultant. being the best means: 1. In either case. this is the one desire I lose focus on the most. Pushing my clients to succeed as hard as I push myself. What must we do to raise our motivation to that of our aspiration? The answer is only limited by the extent of our imagination. regretfully. But more than likely. they end up rationalizing the acceptance of what they’ve become by believing that if they don’t attempt to lose the fat. I’m motivated by the desire to live beyond my capacity by setting a personal standard to be the best at everything I do. even on the days I don’t feel like it. Second. For instance. my motivation is derived from several aspirations. then they are overfat by choice. I don’t measure my accomplishments by the success I have with my business. To me.
Constantly studying new areas of research to fine-tune my skills. and I take pride in helping 148 . (I started preparing clients for these types of comments. or negative seeds. almost ready to quit on themselves I’ll stand behind them and whisper. because many of them begin to believe they were going to fall down and die during their session: and that wouldn’t look too good on my fitness resume). I guarantee that either a trainer or another gym patron will walk up and say something to the effect of “He’s going to kill you!” Why do they feel the need to issue such warnings? Because I train my clients hard. “Look around the gym. rather. I simply force my clients to use the remaining 25% of their energy to take them beyond their own levels of expectation. Using the standards set forth by the best in my field to push myself even harder. During those times when clients are right in the middle of a gut-busting workout. It isn’t that my standards are so outrageously high that they can’t be achieved. 5. one of the first things I tell a new client is that at some point during one of our sessions. As a matter of fact. The point is I strive to set a standard for my clients — and myself — higher than they set for themselves. Who is the hardest working person in here? Who is training the hardest to reach their goal? Who is working to be the best? You are!” Doing this keeps both of us motivated: They take pride in being the best.Chapter 5: Use Mental Steroids: Think Positive! 4.
Setting high standards allow you to dodge the fickle prejudices and biased opinions of those around you. is remembering that because your standards may be higher than those around you. accomplishing their goals becomes easy. 149 . The only person on earth worthy of judging your life is yourself. Judge yourself by the level of effort it took to get where you are and by your desire to keep pushing forward. operating a successful business and becoming wealthy. however. Cross-Check #5 Compare what you learned in this chapter against your Personal Inventory answers for questions 10. or being the best spouse and parent you can be. The difficulty. I’ve learned that when one defines exceptionally high standards for their life. Use this technique as a reminder that you are making progress every day. This is the key to not only remaining motivated during the process of pursuing your goals but to also living life at your best. Whether your standards take the form of getting in shape and living a healthy lifestyle.Chapter 5: Use Mental Steroids: Think Positive! them get there. living by your own standards means you can become the best at everything you do. To overcome these tendencies. it’s easy to settle for less — without realizing it. 11 and 12. create a daily benchmark to make today at least 1% better than yesterday.
or even a fear of success. the first step to overcoming obstacles is to create an honest list of weak areas in your life. an inability to resist temptation. you’ve got to take a hard and honest look at yourself. Once accomplished. There are some things you really don’t want to ask but need to know. “Where is my life the weakest?” is about as thrilling as asking your spouse what the best thing was about dating the person they were with right before you. for others. Try to find your bad habits (some of us won’t have to look as hard as others) and examine 150 . Asking the question. In any event. conquering them is simple because you can view them as small personal development tasks. If avoided. Everyone from professionals to amateurs must deal with a matrix of personal weak areas on a day-to-day basis.Chapter 6 Where the Battles Will Take Place Identify Your Obstacles The tricky part of the fat loss battle is learning how to reduce obstacles down to manageable weaknesses. For some. Identifying and facing your weaknesses is definitely one of those things. weaknesses eventually become new obstacles. their area of weakness may be a lack of discipline and tenacity. You cannot make progress or even improve in those areas until you do. it may be shortsighted goal planning. To prevent this.
” or “Although I have not lost all of the fat I want to at this point. once you have identified your weaknesses you can create a strategic plan of action that allows you to treat them as minor hurdles rather than major barricades. spend less time watching TV. or put the toilet seat down] is one thing. but also the courage to face any obstacle. stop smoking. Fortunately. I have identified three areas in life where the most common obstacles appear and have provided you fifteen empowering ways to deal with them. but doing it is another.” and “Every challenge I undertake and every change I make brings me closer to my goal. Envisioning the fulfillment and imagining the benefits of reaching your goal are powerful techniques to overcoming obstacles. While you cannot see the immediate results of following your nutrition plan and exercise routine. It doesn’t stop there.” Creating this type of motivational map not only gives you a precise direction to move in. the only thing that can keep me from doing it is me. Correct the weakness and accept NO EXCUSES for not correcting it. not eat so much candy. Simply knowing you should [exercise more. as painful as this is. call your mom at least once a week. you can experience the interpersonal rewards of success right now! Stick mental Post-it Notes® to your brain reminding you that “My life is now a work in progress. To conclude.Chapter 6: Where The Battles Will Take Place the counterproductive things that prevent you from reaching your goals. 151 .
candies. Whether it’s chocolate. we all have food vices.Chapter 6: Where The Battles Will Take Place Obstacles at Home Usually in the form of a blissful indulgence that makes us tell the lie “I’m only going to take one more bite. food is a common weakness. with proper planning and a little goal setting. ice cream. Without a doubt. pasta or a glass (bottle) of wine. A crack in willpower will open the floodgates to a hedonistic. cake. Kitchen cabinets filled with foods you are trying to avoid quickly turn temporary urges into guilt-ridden 152 . guilt-ridden binge session. it can also become your place of refuge. the road of depravation leads to devastation. On the other hand. Because of this. leading us to eating everything in sight. your home can easily become a major stumbling block of temptation. cookies. breads. Why must the edible delights that make us feel so good be so bad? In order to follow our healthy routines. But. these vices must be removed from our diet. Solution #1: Only fill your cabinets with food you are supposed to be eating.” only to end up devouring it. Heaven forbid this happen while we’re home alone with no one to help stop us! According to the Centers for Disease Control the average person thinks about food every 34 seconds and spends an average of 14 hours a day in the house.
Avoid falling into the habit of bringing food with you to watch television. eat snacks from your daily meal plan or foods that increase your metabolism like a plain salad. Please. Obviously. keep in mind that snacking increases your metabolism. here is a reality check: rearing children to make healthy food choices is no different than rearing them to become responsible adults.Chapter 6: Where The Battles Will Take Place indulgences. when stocked with only the provisions required for your fat loss journey. there are usually enough calories in a 153 . and that the rate of teenage obesity is higher than ever in America? Kids aren’t being taught how to make healthy food choices at home. However. celery and cucumbers (they require more calories to digest than they contribute). If you can’t resist eating in front of the television. People often use the excuse. Solution #2: Become conscious of “TV Snacking. you’ll be compelled to stay on your path. “I can’t cook healthy dinners because my kids won’t eat them. Solution #3: Prepare healthy dinners at home (and for the kids). give it a rest! Granted.” Don’t associate TV time with eating time.” Well. Why do you think two out of three kids are overfat? That adult onset diabetes is now occurring in children. Some individuals would like to blame the fast-food industry for little Jane or Johnnie’s overfat problem.
let them get their own food. it’s less likely they’ll become a statistic of the overfat epidemic when they grow up. Kids eat what you allow them to eat and. One of the reasons so many parents allow their kids to eat junk is because they don’t know how to make healthy food choices. monkey do. If you teach them how to eat properly now. Those individuals should then go back and blame the folks who taught them. Solution #4: Incorporate cheat days into your nutrition plan. I’m sure most adults would agree that they are struggling with their weight today because their parents didn’t know how to make healthy choices either. make time to prepare a nutritious dinner. monkey see. if they don’t like what you have prepared. what they see you eating. In other words. And as far as spouses go. they should blame the individuals who they themselves learned to eat from. The hope for your kids to have a better life than our own is a common desire among parents.Chapter 6: Where The Battles Will Take Place super-sized meal to feed a small country. worse yet. but the big red-footed clown doesn’t walk into the dining room and cram the calories down your kid’s mouth. Instead of feeding kids from a drive-thru window. It goes without saying that clowns shouldn’t be given the responsibility to teach children what they should or shouldn’t eat. Break the cycle and set the example. 154 . If parents want to blame someone.
your cheat days are Wednesday. hide the food from yourself. In these instances. At a minimum. A close friend of mine buys her favorite cheat cookies while they’re on sale. In addition to boosting your metabolism. cheat days give you a break from the mental stress of dieting and allow you to enjoy your weekends. Simply set your routine so that Days 1 and 4 are low-calorie days. 155 . out of mind.Chapter 6: Where The Battles Will Take Place TrainChange has three high-calorie days incorporated into every week. If you don’t work the traditional Monday through Friday week. Days 2 and 5 are mediumcalorie days. If you can’t see it. and Days 3. that I call cheat days. but leaves them in the trunk of her car until her cheat day comes around. Solution #6: Give yourself permission to walk away from your plate. which goes to show that she really didn’t want them anyway. Saturday. you’ll be less tempted to eat it. Day 7 should be the one day you rest from dieting and exercise. Ironically. and Sunday. Arrange high-calorie days to fall on the days you are most likely to cheat. you can customize TrainChange according to your schedule. 6 and 7 are high-calorie days. Solution #5: Out of sight. At times it may be necessary to bring cheat foods into the house before your cheat days. If you work Monday through Friday. after the first or second day she usually forgets about them.
the best way to keep your family wanting more is to cook with the intent of not having leftovers. Solution #8: Split your meals into portions.” Growing up. As adults. not an army. we’re still bound to the dinner table by these same voices. send them to the cabinets.” “Don’t waste food because there are starving people in Africa. Whether at a restaurant. In the kitchen. it’ll keep them from overeating. not distend their bellies.Chapter 6: Where The Battles Will Take Place “You can’t leave the dinner table until you finish your plate. or as a guest at someone’s house. Stuffing yourself won’t help the starving people in Africa. Cook enough to fill your family’s stomachs. 156 . if they want an encore. at home. Get into the habit of making a single serving for each person in the house. Great performers know that the best way to keep their audiences happy is to leave them wanting more. Eating was not about curbing hunger. Accept that it’s okay to leave food on your plate when you’ve had enough. the obligation to polish off our plates often results in us eating more than we need or even want. it was about clearing your plate. we were taught to never waste food. Is it really any less of a “waste” to force down food you don’t want than it is to just throw it away? Solution #7: Cook for your family. More importantly.
that same size is now considered a “small” and is one-third the weight of today’s largest size. In general. and muffins. So the next time you’re eating out. Today. don’t feel embarrassed about asking the waiter to wrap up half of the plate even before it lands on the table. You’ll realize the obstacles at work aren’t unique. split your meal into several portions and avoid waiting until the end to pack a doggie bag. Obstacles at Work The workplace is also full of fat landmines. morning doughnuts and vending machines. back in the mid-1950s. A study published in the American Journal of Public Health discovered that the average food portion is larger than a standard portion size.Chapter 6: Where The Battles Will Take Place When dining out. holiday lunches. you’re subjected to constant temptations. The study also noted that cookies are as much as seven times larger than a standard portion size. five times. Because of this. the study found that the portions we now receive are consistently larger than they were in the past. Between the business lunches. For example. They are pretty much the same ones you encounter while at home and with friends. birthday lunches. cooked pasta. over three times. fast-food chains only offered one size of French fries. every move you make must be calculated and well thought out. Transfer the knowledge you have about those areas into your work 157 .
To be successful on your nutrition plan at work. This is the purpose of the TrainChange meal planner.” But why bother? You know you’ll only be outvoted in favor of the new Mexican restaurant that just opened down the street. the office is going to be a huge obstacle. don’t leave meals to chance – plan them in advance. Then again. “Hey. but also reduces the costs of eating healthy. let’s eat something healthy today. It’s easy to throw your nutrition plan out the window and agree to jump on the lunchtime high-calorie bandwagon when you have partners in crime. The extra time and effort put into doing this not only benefits your body. the noontime holler of “Where are we going for lunch?” generates the same type of frantic excitement in the office.Chapter 6: Where The Battles Will Take Place environment. In the end. you will be able to safely navigate through the 9-to-5 minefield by simply mapping out your plan of action before walking into the office. Solution #9: Plan your lunch. Prepare your lunches for the week and freeze them in individual containers. you could be the inspirational one who says. Similar to that of a preschool teacher announcing. If you don’t bring your lunch or feel uncomfortable being the only one at the table eating a meal that’s fewer than 600 calories. Solution #10: Ask your friends for their assistance or ask them to shut 158 . “It’s recess time!” to a room full of two-year-olds.
Chapter 6: Where The Battles Will Take Place up! It’s never easy to make a change without the support of those closest to you. If you have their encouragement. Or they may simply be afraid of losing the 159 . friends and family is a common fat-loss quandary. At times they may even try to pull you off your path because you are doing something they can’t (won’t) do. it’s not necessary. you don’t need it anyway. Keep in mind. the only thing worse than not being able to partake in their blissful fatty-carbo delights is having them constantly offer you “Just one bite. great. it may mean having to prepare the very foods you are trying to avoid for your kids or spouse (refer back to Solution #3 on this one).” For this reason. if not. the people closest to you can unintentionally become your biggest stumbling blocks. For others. Be prepared for your friends and family to get jealous when the results of your dedication begin to show. For some. In either case. that while having their support is nice. your discipline makes them feel guilty. Eating with your co-workers. The journey you’re embarking on is yours and yours alone. however. It is a holistic transformation that changes you from the inside out. People who haven’t done it themselves won’t understand why you are so committed to seeing it through. the dilemma lies in having to watch everyone devour pizza for lunch as you munch on a meal replacement bar.
employees can get discounted gym memberships and receive weekly fitness tips inserted into their company newsletters. A health and fitness forum is something every employer and employee could benefit from. so you can’t expect them to always be empathetic to your needs. Solution #12: Ask for healthy snacks. tell him or her that providing healthy lunches will increase productivity by alleviating the dreaded after-lunchtime sleepies (often caused by poor nutritional choices). Look into creating a health-conscious work environment.Chapter 6: Where The Battles Will Take Place “old” you they’ve come to know and love. If you have a scrooge for a boss who’s not sold on the idea. Start by asking your human resources department to set up a healthy luncheon once a week. Remember. THIS IS ABOUT TAKING CARE OF YOU! Solution #11: Build your own support group. Depending on the success of your lunchtime gathering. Employers are beginning to realize that corporate wellness plans are an effective way to reduce employee health costs. you can also consider starting a power breakfast group. They don’t want to lose their junk-food-eating partner in crime. Additionally. Request a healthy variety of foods in your vending 160 . You must become your own source of motivation.
Too often. The biggest lie of all is that exercise is supposed to be fun and easy. I don’t tell you that to boast or toot my own horn. You are the only person who can make the results happen. The truth is. I’m tired. They’ll be receptive to your requests. Hardly. Results come from hard work and a firm conviction to train outside of your comfort range. Even after twenty years of working out.Chapter 6: Where The Battles Will Take Place machines. Obstacles at the Gym The only obstacle at the gym is yourself. Exercise is one of the few things in life you have 100% control over. look how hard I’ve worked. Although you may desire to have a beautifully sculpted body. they’ll say to themselves. they haven’t even started to work. Worse yet. 161 . Replace the candy bars and sodas with nutrition bars and meal-replacement shakes. I train with such intensity my muscles burn like it was my first day at the gym. “Wow. how willing are you to work at making it happen? For most individuals. but to give you a realistic idea as to what an intense workout is.” and quit. The majority of vending machines are operated by third-party individuals and it’s their job to serve you. I deserve a break. just as their muscles begin to burn [fat] from exercising. they didn’t even bust a sweat! Fictitious advertising and false claims of rapid weight loss have duped people into believing that results can occur with little or no effort.
remember that your body needs time to heal. Don’t dwell on how much weight you’re lifting or how many miles you run.” Solution #14: Train your entire body. the same old results (and that’s the worst type of consistency). of course. Focus on putting maximum effort into your workout. The goal is to work as hard as you can and commit to make progress every week. increase the poundage 7-10% by the third week. Having said that. For cardio. When such is the case. there will be days you won’t make progress. beginners often fall victim 162 . Solution #13: Take it slow in the beginning. “My body is currently in the process of healing so I will accept nothing less than making progress next week. simply tell yourself. set a goal this week to run farther. always remember that less is more and that quality rules over quantity. you should have one thing on your mind: making your current workout better than your last. If you lift 10 pound weights during the first week. When you are truly committed to getting the most from exercise. When you start a new exercise routine. Once again.Chapter 6: Where The Battles Will Take Place I see people do the same old workout with the same old intensity and. it comes down to the desire to make progress. if it took you 30 minutes to run two miles last week. but in the same amount of time. Because of this. When it comes to exercise.
there’s nothing more aggravating than having to wait for the gym “jaw-jacker. On the downside. when they insist on taking a fiveminute chat rest between each of their sets. he’d have big arms. this concentrated attention invariably produces faster results. but under developed lower-body. For men. they have the opposite problem. On the upside. For example. broad shoulders and wide chest. The Martini Glass Build occurs when an individual has an over developed upper-body.Chapter 6: Where The Battles Will Take Place to developing a lopsided body. I suggest finding a different exercise that targets the same body part or train a different muscle group until the jaw-jacker leaves. these lopsided workouts are a great way to stay focused and motivated. You’ll commonly see this in men who primarily focus on training their upper bodies. worse yet. in order to maintain muscle symmetry and maximize fat burning. Their butt and legs receive attention while their upper bodies go neglected. Although a 90-minute (or less) workout isn’t the goal of most people in the gym. an equal level of commitment must be given to all areas of the body. The worst thing you can do is work in with them because they’ll kill your 163 . Solution #15: Have an alternate exercise in mind.” using the machine you need or. but they sit on top of a pair of legs that look like they were stolen from a bucket of chicken. Women don’t tend to develop a prison build. it’s known as the Martini Glass Build.
the preferred training muscle of choice is the lateral pterygoid. it won’t be their triceps. In other words. set. squats. It’s a 164 . go! After overcoming the first obstacle of simply getting to the gym the second difficulty is that of staying focused once you’re there. don’t feel bad about saying no. the other 70-80% is mental. remaining focused on your workout is the most difficult part of training. the jaw. it won’t be their legs. and it won’t be their abs. Simply reply. Strengthening your mind and learning how to stay focused is ten times more difficult than exercising. Bicep curls. It won’t be their biceps. you can have the machine all to yourself then.Chapter 6: Where The Battles Will Take Place momentum. [If a jaw-jacker asks to work in with you. look around and observe which muscle group people enjoy training the most. bench presses and all that stuff is easy to learn. If your gym is like most. I’ll be done in six minutes. No machine or personal trainer can teach you how to stay focused. Whether you’ve been training for three days or three years. With such lopsided attention being given to such a little muscle. who would guess people are actually there to improve their bodies? I believe physical exertion accounts for only 20-30% of training success.”] Some People Do and Some People Only Dream about Doing: Which Will You Be? Ready. The next time you walk into your gym. “I’m on a timed workout.
just as in every aspect of life. Once you learn how to control your mind. People may label you as self-centered. Instead. conceited. When you can walk into the gym. you rise beyond their level of expectation. while a select few are constantly pushing 165 . Take pride in the fact that you are doing something most people can’t–or worse yet. but I warned you. most people float between a 5 and 7. you are no longer a simple onlooker in the game of life. if life could be measured on an intensity scale from 1 to 10. transcending everything and everyone around you. You no longer have time to join huddles around water coolers and weight benches trying to vicariously live your life through the feats of professional athletes. you start making your own life power-plays. allow me to elaborate. You choose to become the amazing person everyone talks about (and envies).Chapter 6: Where The Battles Will Take Place conscious decision you make on your own. So yes. I know I hurt someone’s feelings with that paragraph. Before you get upset. Some are content hovering around a 1. or even snobby when you avoid being one of the gym’s social butterflies. of the gym. Without a doubt. the individuals who choose to overcome the obstacles associated with mental discipline and staying focused are the ones who reach their goal. Like it or not. put on your game face and get down to business. in that sense you are better than they are. have chosen–not to. in and out. They’re going to envy you for that.
No matter what name you choose to identify this with. Your high school teacher probably called it applying yourself. was living 166 . like fourth gear. This allows him to focus entirely on his shot. What is level 10? You already know what it is and you’ve heard it before. while others refer to it as being “connected” with your body. it’s that place in your mind where only you are allowed to go. And then there was the phone call Angelo Dundee received from the lobby of his hotel from an unknown 15-year-old boy. it’s his symbolic way of mentally blocking everyone out. It just kicks in. How do you think Tiger Woods. That’s transcending to level 10. The remarkable people who know how to reach this place on demand are also the ones who do the things others only dream about. Similarly. It has often been referred to as being in the “zone. he alluded to the fact that when he pulls his visor over his eyes. in an excerpt from the book Jordan. The youth on the other end. maintains such stellar performance with 10. for example. I realized that I could get myself in a mood at certain times. MJ says.” Some call it “switching gears”. “To play better basketball.000-plus people looking over his shoulder? In an interview. who proclaimed he was going to be the next Heavy Weight Champion of the World.” That’s a level 10. You leave everyone and everything else behind in order to focus solely on improving yourself.Chapter 6: Where The Battles Will Take Place the bounds of a 10 and beyond. in a different context.
Sadly. just because someone has the title of being a professional athlete doesn’t mean they’re living at level 10. I run a race to see who has the most guts. Charismatically cocky Bruce Lee. Isn’t that what made Michael Jordan’s story so amazing? The fact that he was cut from his high school basketball team because he wasn’t good enough. Ask any coach what percentage of his athletes play between levels 5-7. diet. you could probably slide into the NFL or NBA without really having to work at it. But if that were the case. Sure enough. Cassius Clay (Muhammad Ali) fulfilled his own prophecy. In the statement. Incidentally. Steve Prefontaine. Why? A genetic gift can also be a performance curse. you may have even lived your life at a level 5 and still managed to achieve a goal the average person could never do. What I mean to say is that if you’re a 6’11”. and they would give you a fairly high percentage." showed the level 10 mentality of one of the greatest long distance runners in American History. That’s a level 10 —plus. 350-pound football player or a 250-pound basketball player. an inspirational martial arts master. adhered to the philosophy that by force of will we can transcend ourselves into demigods through exercise. you never learned how to unleash — or tap into — your full potential. yet found it within himself to become a level 10 – and a 5-time MVP to 167 .Chapter 6: Where The Battles Will Take Place at level 10. “Most people run a race to see who is fastest. seven years later. meditation and weight training.
but his relentless dedication to selfimprovement coupled with his ability to switch gears to a level 10 — and stay there for the entire game — is what allowed him to play beyond a level 7. Not the most poetic analogy. Resolve to rise above your current situation. mental discipline. in your everyday life to overcome any challenge. and expect more of yourself. Personally. however. is that God has given everyone an extra gear waiting to be turned on. waiting to pass. The intensity of this type of desire is difficult to capture in words. and the ability to focus on an objective (learned during his self-improvement process) that made him so amazing. achieve more. It’s easier for people who contently operate at a level 5 to bring you down than it is for you to pull them up to a level 10. To this day. You can use it. The point is. I compare such an intense desire to succeed to a chili pepper lodged in your stomach. The great thing about mastering the ability to transcend is that it isn’t limited to sports. Live to be more. but it gets the point across. This often requires having to leave others behind.Chapter 6: Where The Battles Will Take Place boot? He is gifted. What I do believe. and don’t allow anyone or anything to hold you back. to the point of even outshining other level 10 NBA players. 168 . It was the combination of his God-given gift. on demand. his gift isn’t what made him great. I’m still not sure if being able to feel the passion of accomplishing a goal is a blessing or a curse.
Once you do this. Commit to giving every ounce of fight toward becoming the person you want to be. You may be unemployed and unable to find a job because no one appreciates your skills. you may have been dealt the worst life cards in that you may have to fight discrimination. the only opponent you ever compete against is yourself. excuses. you are in total control of your life. You may have a spouse who is being less than what an ideal spouse should be. The question is. and the person you know you can be. Everyone has some type of albatross around their neck. and the stadium is your mind. 169 .Chapter 6: Where The Battles Will Take Place At any rate. I will tell you this: while in the gym (exercising). racism. are you going to become comfortable carrying yours? Are you going to acquiesce to the fact that you don’t have total control over your life or the people around you? Are you simply going to throw down your cards and settle for a life of mediocrity? Whatever you choose. and mediocrity at the door. For those who insist on bringing mediocrity to the gym. The only way to take advantage of this unique opportunity is by resolving to leave your albatross. Outside of the gym walls in the real world. sexism and bigotry on a daily basis. no one can take it away from you. or you may be employed and dislike your boss because he or she refused to give you that promotion you worked so hard for. except you.
here’s the simple answer to all their problems.. Having relinquished control to their circumstances they’ve given up on the idea of self-improvement. why the fast-food industry is so horrible because it’s attacking them (and their kids). and why they’ll never have a chance to become an MVP in life because no one gives them a chance. Harsh. Hearing the sobbing as he walked past my door and not knowing why I was crying. why they can’t lose weight. The earlier on you get it.. more than likely. Once you have the reality check chat. my father entered the room and asked. “What’s the matter?” I told him people were making fun of me today because I was fat. but the truth. Life is unfair. I was lying in bed crying because someone had called me fat earlier that day. that statement is going to sting even more. Deal with it by making the most out of what you have and moving on. life falls into perspective. The night I received the chat was the last time I ever felt sorry for myself. the better off you’ll be. Well. 170 .and if no one has ever sat down and had the reality check chat with you. They find it easier to whine about why their life is so bad. is also a reflection of how they’ve chosen to live their life. why their genetics — not the triple cheeseburger and large order of fries they ate for lunch — is keeping them from reaching their goals. how hard it is to stay on a diet because they can’t stop eating.Chapter 6: Where The Battles Will Take Place their lack of results.
at seven years old you really don’t understand this novel concept. “Honey. it was going to be something I didn’t want to hear. he laid down the reality.” It was definitely not the answer I wanted to hear. half-dissatisfied look on my face. he continued. but I choose not to because it doesn’t bother me. you don’t cry. “And I don’t care. and one day you’ll grow out of it. I’ll love you no matter what you look like.” Now standing over me to begin his diatribe. “Life is unfair.” With a smirk and disappointed look plastered on his face he shook his head in disagreement. He finished with a painful check by saying. snot-slinging and hyperventilating noises. My father. change the things you can and pray to God to help you deal with the things you can’t.” Seeing the half-perplexed. I wanted to hear what my empathetic mom always said: “It’s okay. it’s just baby fat. “When I give you hamburgers and doughnuts every day.” Needless to say.” Instead. between my tear-jerking.” or. and people make fun of my big stomach all the time. “But I can’t change it. If you don’t like it. 171 . “That’s nothing to cry about. I only managed to utter. I got the lecture. I was right.Chapter 6: Where The Battles Will Take Place Looking at me sympathetically (mostly pathetically) he said. overfat also. At that point I knew if he were going to say anything else. went on to say. “I’m fat too. I can do something about being fat. Having only made me cry harder.
He simply put it out there letting me do what I wanted with it. where is Mom when you need her? I thought. It felt like a stake had been driven through my heart by someone I loved and trusted. He was supposed to sympathize with me! Instead.” Good lord. “If you are really tired of being fat. He laid out the truth with no political correctness or diplomacy. [FYI: I think God is backed up with the “please let me 172 . my father was a police officer. so he’d bring home the free food and doughnuts he received while on patrol. His comments hurt me — worse than the cruel jokes made earlier by the strangers. In the past.” “But you give me the food.” For clarification. every day. “I don’t make you eat it.” I countered.” He turned and walked out of the room. I actually tried to pray the fat away — for several weeks. Yes. but that day. and it hurts so bad. I won’t be upset. don’t. Mom’s soothing words had always made me feel better about myself. but he wasn’t. he could’ve been a bit more sensitive.Chapter 6: Where The Battles Will Take Place You sit there with a big smile on your face and eat ’em all. no argument or discussion. “If you don’t want to eat it. stop eating that junk and do something about your weight. he nailed me. Dad’s bluntness is what finally made me want to change.
Chapter 6: Where The Battles Will Take Place be thin when I wake up in the morning” prayer. they have no control over your success — only you do. You are Most like the People You Surround Yourself With In both my personal and professional lives. And if declining invitations to daily pity parties at the gym (or anywhere else) makes me selfcentered. I refuse to surround myself with negative energy — it’s hard enough maintaining my own motivation. Fortunately. The choice to live with an albatross prevents people from raising their heads and seeing beyond the now. it took over fourteen years to lose the fat. All the same. it’s to spur them into action by reminding them that they too have the power to change their situation. They’ll never understand (until they remove their encumbrance) why your head — which they consider your nose — is always up in the air. it gave me control over my life of which I will never let go. once you achieve your goal you’ll notice that the people who tried to discourage you will be the first ones to say. and I had the choice to either remain overfat or get in shape. Center. When I have the reality check chat with clients it isn’t to hurt their feelings. In no way am I saying it was easy.] But after finally accepting my dad’s reality check. I also learned how to delegate the unchangeable things to the Man upstairs. The difference was it placed me in control of the situation. “Wow. I want to be 173 . then call me Mr. Consequently.
Since it isn’t much time. then go with the intent of focusing on yourself. If you don’t.Chapter 6: Where The Battles Will Take Place like you!” I consider going to the gym my time. Worse yet. and you’ll only go to socialize. focus on giving 110% of yourself to yourself. If it were. Does this mean I believe the gym should be filled with a monastic silence? Should the “Please rack your weights” sign be replaced with one that says. we’d be doing bench presses on bar stools and have bowls of peanuts and chips lined up on the dumbbell racks instead of weights. Expect the gym to give you what it’s expected to do — improve yourself. Walk into the gym with this mindset and I guarantee exercise will be one of the most fulfilling experiences of your day. a technique that revitalizes my life battery with positive energy. once your buddies lose motivation and stop going. 174 . the consistency required to make your training effective will eventually be viewed as monotonous. The purpose of the gym isn’t to socialize. more than likely your motivation will follow right behind theirs. What it does mean is if you’re going to the gym for selfimprovement. I have to consciously focus on replenishing myself by not allowing jaw-jacking negative ions to create leaks and filch my recharge. It’s 90 minutes to encapsulate myself from the world. When you go. STUPID!” No. “Shut up and train.
The objective is to simultaneously build strength. 4. and increase stamina. Avoid Circuit Training (Bouncing Between Machines): You have a better chance of driving 75 mph on a freeway during rush hour traffic than you do of completing a circuit training9 drill in a public gym. Most of all. 175 . Establish a Timeframe to Reach Your Long-Term Goal: By creating a long-term goal with short-term benchmarks. improve mobility. because you’ll have more of yourself to give. By having a set deadline in which to finish your workout. you should never train more than 90 minutes. but rather about making time to center on your personal and spiritual needs. 2. it’s an opportunity to emotionally refill yourself. Although circuit training provides several advantages 9 Circuit training is a fast-paced workout that involves moving quickly between exercises in a repetitious manner. 7 WAYS TO INCREASE YOUR TRAINING PERFORMANCE 1.Chapter 6: Where The Battles Will Take Place Focusing on yourself in this manner is not about being self-centered. Set a Time Limit on How Long You’ll Work Out: The most effective workouts are short and intense. Ironically. you’ll never get anything done. you’ll spend less time talking and more time training. you’ll find that doing this allows you to give more of yourself to others. Walk into the Gym with Your Routine Clearly Defined: If you walk around the gym trying to make up a routine as you go. you’ll have a clear path of objectives to focus on. 3.
It doesn’t. The only thing that changes over time is the way you view your role in the training process.Chapter 6: Where The Battles Will Take Place over regular training. it isn’t an efficient way to perform an exercise routine. jaw-jackers will be less inclined to approach you.) 7. So once you’ve finally made the time. it should get harder. Even if you don’t like the music. Circuit momentum is thrown into gridlock if a jaw-jacker stalls on a piece of your equipment. In fact. “The more I 176 . unless you are in a group or structured environment. They assume it gets easier as time goes on. why would you give it away? 6. it’ll leave you with a mind-numbing adrenaline rush. Genres such as dance or techno work great. (And in the “meat market” gyms. Why run the risk of losing your momentum when you can achieve the same benefits of circuit training by staying on one machine and simply taking shorter rests between each set? 5. Consider Workout Time Your Time: Everyone knows squeezing workout time into a busy schedule is difficult. try listening to some intense music that has few lyrics. Limit Your Conversations To Workout-Related Topics: Put your personal problems on a time out. Take Responsibility People new to the world of exercise often have the wrong impression of what exercise is. I guarantee they’ll still be there when you finish. You begin to understand that change happens from what you put into training. Leave your discussions and dramatic life problems at the door. Wear Headphones: If you find yourself having a hard time getting focused.
While on the scale. for me anyway.Chapter 6: Where The Battles Will Take Place train my body.” Now. But there is an explosive power in that seemingly innocent question. within the context of this paragraph. the more I can change my life!” is the epiphany that finally smacks you in the middle of the forehead. “This isn’t working. Richard and I had just finished his evening workout and were in the process of doing his weekly body fat analysis and weigh-in. “I am not seeing the results I want. and that’s the epitome of life-changing power! 177 . What can I improve on?” Granted. I’m going to quit. he remained in control of his body and his situation. it’s being able to watch them get struck with this goliath rock of revelation. [I even enjoy working with hard-headed people because they’ve got to get struck several times before this concept sinks in!] One of my clients made this empowering breakthrough while standing on a scale in the locker room. he looked down and said. this may not seem like a life-changing event. Because of this. what he did was ask an empowering question that reframed the dissatisfaction of his current condition into an action he could take responsibility for. And I’ve got to tell you. the most exciting thing about being a fitness consultant isn’t being able to help people get in shape. three months earlier Richard’s reaction would have been. without realizing it. Like most people.
I’m not saying personal training isn’t a good profession or a useful service. before you go out and spend upwards of $50 to $200 an hour on a personal trainer. it will soon be one of the top 10 professions. But just like there are skilled and hardworking attorneys who are a credit to their profession. and there are awful trainers who only care about stringing a client along so they can collect a weekly check.S. realize two things: not all trainers provide quality guidance. A 178 . As the rates of overfat and obesity increase. It may or may not surprise you when I say that the benefit gained from having a personal trainer is often overrated. However. there are also terrible attorneys who give their industry a bad name. Published in the November 2001 Monthly Labor Review ‘Occupation Employment Projections to 2010. there are awesome trainers who are adept in the field of personal training and actually care about the success of their clients.’ the U. and hiring a trainer doesn’t guarantee you’ll be any more successful at achieving your fitness goal.Chapter 6: Where The Battles Will Take Place Hiring a Personal Trainer: Do You Need One? In hopes of gaining professional advice and training expertise. Department of Labor and Statistics announced that personal training is one of the top 25 fastest growing occupations. more people are hiring fitness professionals to help them overcome their fat loss obstacles. As a fitness specialist and personal trainer myself. Similarly.
this attention to detail cost clients a little more time and money. Instead of empowering clients with knowledge to help them grow. Down the street. but a matter that needs to be addressed and something you need to identify before hiring a trainer. I worked for several nationally-known fitness clubs that provided personal training. In the short term. A friend of mine who trains horses for a living gave a similar example of this training paradigm. Regardless. it’s easier to keep an existing client than it is to find new ones. most clubs only teach their trainers the act of training (and how to sell in-house supplements) and not the art of training. As with any business. if a new trainer isn’t certified at the time of employment.Chapter 6: Where The Battles Will Take Place pretentious statement? Maybe. As a result. She works at a high-end barn that covers everything a new rider needs to learn to become proficient. they “hook” them 179 . a company offers similar services at a discounted rate and in half the time. Inexperienced riders who opt to work with these trainers eventually learn why their rates are so low – the quality of training. Prior to starting my fitness consulting business. the majority of national chain fitness clubs require their trainers to go through some form of orientation to establish uniformity. While most respectable clubs require their trainers to have some form of training certification. it’s common for a gym to run them through a short in-house training mill certification process.
this scenario also occurs in the fitness industry. A trainer is supposed to be your mentor. What does this say to the clients about consistency? There are also trainers who think nothing of answering their cell phone or jaw-jacking with others during a client’s session. it’s usually because they had an audition). trainers are told to confuse clients (some trainers manage this all on their own) with outrageous exercises in order to ensure client dependency and learned helplessness. but don’t have the depth to teach lifestyle change. Sadly. 180 . either by whining about problems at work. At times. Another problem with hiring a trainer out of the mill is that they understand how to use fitness equipment. One of the goals of a trainer. should be to teach their clients about the importance of consistency and selfdiscipline. Instead of having a goal to maintain client retention by delivering quality service.Chapter 6: Where The Battles Will Take Place on purchasing sessions. primarily because they lack the most important quality required to initiate personal growth. when they’re supposed to set an example of disciplined focus. your rabbit. a savvy client will do everything in their power to keep the trainer from training them. for example. discussing plans for the weekend. or whatever. Yet an inept trainer will think nothing of canceling on a client if something in their schedule comes up (if you live in Los Angeles. integrity. sulking over a bad relationship.
because none of them provide roots for internal locus of control. These are all the wrong reasons to hire a trainer. such as to have a workout chit-chat partner. believe that having a trainer will force you to follow through with your goal. Miagi in The Karate Kid©. Bottom line: unproductive personal training is a two-way street. Trainers are often thrust into the role of being their client’s therapist and emotional pincushion. we view our service as “personal” because we’re sharing a special part of our self. 181 .Chapter 6: Where The Battles Will Take Place Conversely. To us. extraordinary trainers don’t share their knowledge with everyone who seeks it. believe that by having a trainer you’ll be more motivated to workout. When we train clients. Having not been trained to handle the mental demands created within this dynamic. which is where the power to change comes from. you’ll eventually achieve results via osmosis. With that. it is an extension of who we are and how we express ourselves to the world. believe that having a trainer makes you sound serious about getting in shape. in defense of trainers. there is also the side of personal training that clients don’t see. believe that if you work with a trainer long enough. the training process is more than a set of workout routines and repetitive actions. don’t hire a trainer for the wrong reasons. Like Yoda® in Star Wars© or Mr. or worst of all. many of the best trainers — the ones who actually care about their clients — eventually burn out and stop providing personal training all together.
Therefore. As you get more advanced. One may assume money should be enough motivation to train anyone. the path is wide and you have plenty of room to move around. always remember you must be the source of motivation. It’s about having someone to help you create eating plans and exercise routines. reminding you to stay in your lane and moving in the right direction. The trainer initially acts as the little guide bumps on the side. More importantly. the gift we offer is often unappreciated. so we stop providing it. having a personal trainer is a convenience. however.Chapter 6: Where The Battles Will Take Place Unfortunately. All in all. And like any piece of equipment. pouring their heart and soul into it. the client/trainer relationship should be like learning how to drive a car between the narrow lines on a highway. when you hire a fitness professional. You. and to assist you in monitoring your progress. but I think of it like this: when an artist creates a masterpiece as a labor of love. and the trainer’s responsibility shifts to that of reminding you where the new lines of guidance are being drawn. Ideally. are responsible for doing the work. the path gets narrower. but not a necessity. When you start training. no 182 . they’d never sell it to anyone who wouldn’t appreciate it — regardless of how much they were offered. you are essentially purchasing an expensive piece of fitness equipment — a very expensive piece.
or are you merely going to add them to your collection of fitness gadgets already collecting dust. The purpose of meal plans are to get you focused on providing your body with the correct amount of calories to maintain an active BMR. you’ll be able to create nutritious 183 .. you won’t see results if you don’t use it. ask yourself if you are prepared to fully utilize their service and guidance. as time goes on. it’s as much your responsibility to make the time you spend with your trainer productive as it is theirs. Doing so means that you show up for all of your scheduled training sessions. The good news is. clients initially complain about the lack of gourmandized variety. Before you hire a trainer. To benefit from personal training. even when your trainer isn’t around. Gourmet menus are what got you fat in the first place. Something to think about In hopes of getting their favorite high-carb/high-fat cheat foods added to their TrainChange daily meal plan.” Food is for function. and remain committed to following your nutrition plan and exercise routine. without storing excess as fat.Chapter 6: Where The Battles Will Take Place matter how great it is or how many advanced gadgets it has. I’ll tell you exactly what I tell them: “Meal plans aren’t supposed to be gourmet menus.. complete your workouts without whining.
Chapter 6: Where The Battles Will Take Place meal plans on your own. Once you’re able to remain in compliance without a meal plan. Does this suggest we shouldn’t think positive? No. the more our mind becomes bombarded with thoughts of failure. Until then. for every positive thought you focus on. you are going to actively reinforce and create vivid images of success in your mind while you’re training. As a trainer and competitor. however. theories and suggestions I’ve given you. I Will Not Quit! If you haven’t already blown a mental gasket with all of the data. In this case. as part of my leg workout. 1994). I believe that understanding this occurrence is vital to improving focus and athletic performance. For example. your meals are designed for function. not flavor. there will be an accompanying negative one competing for attention. There is a theory in psychology that suggests the more we focus on achieving a goal. This simultaneous tug of war is known as the Ironic Process (Wegner. this one is sure to do it. I 184 . In other words. you can add a variety of cheat foods and eat what you want without worrying about getting fat. It means we are going to handle each negative thought the same way we handled every other obstacle — with constructive mental images.
Rather. I look in the mirror and repeatedly whisper to myself in a hypnotic manner. an image on a poster. Then envision yourself running through the image — no matter how small or far away it is. strong knees and strong quads. I consciously mix up my thought pattern — in a positive way — thus preventing the Ironic Process from taking over. strong ankles..” This isn’t done because my feet. the more you have to squint [focus] to see it. calves. the better.Chapter 6: Where The Battles Will Take Place squat 625 pounds for three sets of 15 repetitions (I’m 5’11” and 210 pounds. so that’s a lot of weight for me). while standing under the bar. I do it to establish a mind-to-muscle connection and to prepare those body parts for impending demand. find something in front of you to focus on. (Similar to the negative seed discussed in Chapter 5. In doing so. Getting back to the point. It can be a spot on the wall. ankles.) Another example is to use this technique during an intense cardio-endurance workout. strong calves. progressively transfer your focus throughout your body. “I have…strong feet. Next. First. knees and quads have low muscle-esteem. Imagine them being lubricated pulleys that are attached to a generator rapidly rotating from your shoulders. or a sign down the street. From there. with more 185 .. In fact. concentrate on your steps. concentrate on pumping your arms. Observe the power of merely putting one foot in front of the other.then focus on doing it faster. The next time you’re training.
. Next. Honing your skills to combat negative thoughts doesn’t come naturally. concentrate on the pounding of your heart and take note of how every beat echoes throughout your head.. every time your body yells. while remaining intent on catching the object in front of you and moving to the symphonic rhythm of energy blaring in your head.Chapter 6: Where The Battles Will Take Place intensity. listen to them. and maintaining a positive self-image.will. it’s important to avoid repeating something like. your lungs will be screaming for oxygen. “I am not tired.” Additionally.. and you’ll become exhausted. At that point. You can improve these skills by simply staying focused on your goal. it too requires a lot of work and practice.not. Finally.. don’t fret or get discouraged – you are learning a lot of new concepts and probably un186 . Find the rhythm between your inhalations and your exhalations. “I. connecting with your body. Listen harder.. If you’re starting to get overwhelmed with the inordinate amount of information. “You’ve got to STOP! I’m tired!” repeatedly whisper to yourself. you will truly understand the meaning of being in the “zone. Once you’re able to transcend and reach this level of focus.” You will then appreciate how exercise allows you to escape into your own private world. your brain will only be filled with thoughts of exhaustion..” If you do. You must constantly feed your brain with fresh thoughts and empowering visions of success.quit.
Chapter 6: Where The Battles Will Take Place programming years of counterproductive habits in the process. during and after your journey.. Although you’re only reading a 250-page book.. Cross-Check #6 Compare what you learned in this chapter against your Personal Inventory answers for questions 13. it has taken me 15-plus years to learn and apply all these concepts. simply set benchmarks that incorporate a new TrainChange technique into your routine at least once a week. if you apply what you have read. putting it into practice every day on a consistent basis. I guarantee that if you use this book as a reference before. Luckily. you’ll master the techniques in no time. In the interim.as long as you remember that quitting is never an option. 187 . you’ll reach your destination. 15 and 16. 14.
Chapter 7 Building the Great Pyramid When one thinks of the Egyptian pyramids. It’s 481 feet high.000 to 30.3 million stone blocks (each weighing an average of 2.000 workers to construct the pyramids at Giza over the course of three generations. The first of the Giza pyramids. the largest of all the pyramids.5 tons). Pharaoh Snefru built a 188 . It took approximately 20. was commissioned by Pharaoh Djosers in 2630 B. It is believed the workers were moving and setting blocks every two-and-a-half minutes. The architecture and technology required to construct this massive monument still baffles scientists today. Archeologists now know they were built by willing Egyptian villagers. the Step Pyramid.C. The Step Pyramid is a simple. the pyramids weren’t built from slave labor. and took an estimated 20 years to complete. Ironically. the Giza pyramids weren’t the result of calculated perfection. The Great Pyramid. About 30 years later. it was the largest manmade structure in the world. the first thing that comes to mind is their amazing size and the mystery behind their construction. is located on the Giza Plateau. six-layer stepped structure that stands only 204 feet high. They were the result of a lifetime of failure. consists of 2. Up until the twentieth century. Contrary to Hollywood depiction.
However. the Great Pyramid represents the explosive potential within each of us. Around the same time. Snefru tried again and built the Red Pyramid. Fifty years later. This more successful second attempt at a smooth-sided pyramid would eventually become known as Egypt’s first “true” pyramid. upping the ante to eight layers. more like 2.5-ton stones across the desert as your lifelong career. stepped in to complete his father’s vision. If they weren’t being cracked on their backs with 189 . So Khufu. As the name implies. it was an unsuccessful attempt.3 million of them. One Block at a Time Imagine having to drag and stack 2. I don’t know about you. Snerfu’s son.Chapter 7: Building The Great Pyramid similar pyramid called the Maidum Pyramid. Day in and day out. Ignited by curiosity and fueled by a desire to achieve and a willingness to learn from failure. becoming the precursor to the Great Pyramid. he saw his father’s plan come to fruition. but it definitely would’ve taken more than a cup of coffee to get me out of bed in the morning. stack a stone. Not just a couple of stones. Studying the mistakes of his Bent Pyramid. now known as the Bent Pyramid. the job of Egyptian villagers was to pull a stone. Snerfu died before his vision could be realized. he also tried to erect the first smooth-sided pyramid. then grab another stone.
To them. workers shared the same vision and lived the same dreams as the pharaohs. that fat loss is not the ultimate goal. for the workers. it represented achievement. however.Chapter 7: Building The Great Pyramid whips. it is merely one of the many objects that must be moved. focus and accomplishment. the pyramids provided a sense of success. The precision with which the pyramids were executed is often the source of marvel and speculation. In my opinion. what motivated the Egyptians to work this hard? Was it the generous salary? The great 401(k) plan and on-site child care? I Doubt it. further showing the pride workers took in their job. Tomb markings indicate workers took pride in their labor and swore allegiance to their pharaohs. 190 . the Great Pyramids are the result of a commitment to self-improvement. By fulfilling a desire to keep building one pyramid better than the next. moving a 10-ton block was more than just hard work. A sign of power to the pharaohs. The ultimate goal is to build a healthy body and develop a stronger inner self during the process. Just as the Egyptians viewed building each pyramid as an inspirational objective. Problems they encountered during their failed attempts ultimately improved their attention to detail. Keep in mind. approach your long-term fat-loss goal with the same mindset.
Expect more of yourself than others. Be grateful for your accomplishments and eager to accomplish more. focus on adding one block at a time. and don’t be afraid to look for new areas of improvement. As long as you keep working. Whether you already have two blocks in place or just starting with a pile of dirt. Use both positive and negative experiences as stepping stones. don’t worry about the enormity of the task. Take the time to solidify them into permanent steps. If you misplace a block. learn from your mistake. adhere to your exercise routine and stand proud in the face of the discipline required to become a better person. it will get done. Follow your nutrition plan. 191 . To put it simply. correct the problem and continue building from where you left off. Using this approach the task of self-improvement is easily managed.Chapter 7: Building The Great Pyramid The Blocks Required to Build Your Monument Focus on adding new blocks of progress.
I’m sure you’d like to make use of your brand new Ultra-Muscle Super Flex Machine 2000 (that has essentially become an $800 coat hanger). or already have been following one for that long. The 192 . Once you’ve consistently followed an exercise routine for at least two weeks. The idea is to get you in the habit of setting aside exercise time in your life. Designate 30-90 minutes a day to exercise. Completing this step is crucial for success in steps 2 through 4. Don’t work out at home (especially if you’re just getting started). don’t let ANYTHING stop you from doing it. 2. move on to step 2. a. use the hour as time to remove these obstacles. If you don’t have an existing exercise routine (see Chapter 5 on exercise routines) or a gym membership. b. do not proceed with the next step until you can.Chapter 7: Building The Great Pyramid 21 STEPS TOWARD BUILDING YOUR PERSONAL MONUMENT Starting Your Exercise Routine 1. If you cannot [will not] remain committed to following your exercise schedule for at least two weeks. Once you have scheduled this time. preferably at a gym.
But upon listening. think of it like this: going to the gym is merely one hour of self-improvement time. Consequently. Compare this to the “?” hours you normally spend taking care of everything and everyone else. I noticed there is a strong similarity between our philosophies on focus and goal planning. I really can’t recommend it enough. and everything else behind. You need this motivational series NOW! Having said that. personal finance. His material is truly inspirational and a personal favorite of mine. and up until a few weeks ago I had never listened to his tapes. as a result of using Anthony Robbins’s approach. such as relationships. 193 . head over to your local book store. is to separate you from your everyday nuisances. If you’re still not convinced of the dire importance of making time for yourself. set this book down. a. you’ll be able to seamlessly integrate what you have already learned about exercise and nutrition into other areas of your life.Chapter 7: Building The Great Pyramid purpose of going to the gym. and pick up the Anthony Robbins audio series Get the Edge. For those of you who can’t bear the thought of simply leaving everything behind. however. I don’t know Anthony Robbins personally. business. enforces a conscious commitment toward making time for yourself. etc. the act of leaving your home. Similar to getting dressed for a workout.
not only will you be in a casual mindset. In contrast. Scrooge”.Chapter 7: Building The Great Pyramid 3. Nice Guy” Al Smith to a “shut up and leave me alone Mr. Avoid going beyond your scheduled exercise time. and if possible. get dressed for your workout before arriving at the gym. Believe it or not. Get some workout clothes. if you workout wearing casual clothes. Personally. what you wear to the gym affects your level of focus. but the jaw-jacker will assume you are casually attending the gym and be more inclined to approach you. Don’t go to the gym in your street clothes and don’t wear your gym clothes as casual clothes. Always walk into the gym suited up for action. wearing them mentally transforms me into an entirely different person. when you wear a business suit. This simple action is the first part of mentally and physically committing to your exercise routine. For example. 4. I wait until the last moment to put on my workout attire. Ninety minutes is the maximum amount of time your entire workout should take. Once they’re on I go from “Mr. Aside from your body going catabolic after 90 minutes (see Chapter 1. don’t you feel and act more professional? Don’t people respond to you in a more businesslike manner? The same holds true for your gym clothes. The 194 .
you had to arrange your entire day around getting to the gym and made several sacrifices to get there. in turn producing faster results. worth everything I sacrificed to get here?” 6. Once you are on a time limit. Additionally. it prevents you from wasting time. Plan rest days. Get selfish about time. Taking the time to carefully plan your routine makes training more effective. when you establish a set start time and a specific completion time. 7. “Is the time I’m wasting on this person/conversation/broken CD player/piece of equipment/etc. you won’t waste time loafing around the gym looking for stuff to do. Think of it like this: more than likely. ask yourself. don’t let anyone or anything stop you. When someone or something distracts you from your workout. Use it to plan your exercise routines and keep progress notes. 5. Keep a training journal.Chapter 7: Building The Great Pyramid Complexity Continues: How Much Is Too Much Exercise?). Long-term exercise routines must incorporate rehabilitation time. It’ll ensure that you know what you’re supposed to accomplish before you arrive at the gym and averts impromptu workouts. Rest improves training 195 .
the ups and downs of riding this emotional WEIGHT-loss roller coaster will eventually wear you out. Develop your exercise routine around these varying degrees of eagerness days.” In short. Avoid hopping on the scale every day. use your body fat 196 .Chapter 7: Building The Great Pyramid performance by allowing your body time to heal while also providing you with a mental recharge. give rest the same importance you give to exercise. Progress doesn’t happen overnight. put exercises you like most on the days you are less enthused about going. it’s only water weight. Instead. Monitor your progress in bi-weekly increments. “I’m not going to the gym today because I worked out every day last week. Furthermore. Look for negative training patterns in yourself and use them to your advantage. Put the exercises you like least on the days you’re most willing to go. 8. Otherwise. 9. This way. or even in seven days. Don’t get dismayed — or excited — by daily weight fluctuation. on the days you really don’t want to train. Identify days you are most enthusiastic about attending the gym and days you are least enthusiastic. it prevents you from arbitrarily making the excuse. and today I feel tired. you can look forward to getting in your favorite workout.
they provide more accurate information about fat loss progress and metabolic activity. Get in the habit of eating at the same time each day. once you get into the habit of eating every two to three hours. the growls coming from your stomach will remind you when it’s time to eat again (don’t ignore the hunger pangs). to solve problems. Consuming five to six healthy mini-meals a day requires your body to burn more calories than eating three or fewer ones.Chapter 7: Building The Great Pyramid percentage and lean muscle weight. Seek solutions. (A sample self-contract is available in Appendix II. More accurate than a Swiss watch. as well as consequences for breaking the rules. Not eating is as bad as overeating. Starting Your Nutrition Routine 1.] 10.) 11. Together. 197 . rather than excuses. [Remember. So keep yourself accountable. The success of this plan is entirely up to you. as progress indicators. Give yourself rewards for compliance. so don’t skip meals. it takes approximately 14 days for your body to undergo any major change. in conjunction with weighing yourself. Sign a contract with yourself.
It’s okay to eat the same foods every day.) 3. it can easily add inches to your waistline. they wait to indulge until their cheat days. Occasionally they sneak a cheat food into their nutrition plans. Avoid randomly putting food into your mouth.Chapter 7: Building The Great Pyramid 2. Using the Glycemic Index. As an example. stick with it.) Here is another reality check for you. If you 198 . Part of establishing a long-term nutrition plan is to create a list of healthy foods you’ll enjoy eating. there’s nothing in the rule book that says you have to eat something different every day. Is it going to satisfy you or just make you hungrier? (See Chapter 4. For the most part. I believe that the root of the overeating problem in our society stems from having too much junk food to choose from. Food Is for Function. Once you have this list. think of how a food’s GI rating will affect your appetite 10-30 minutes from now. (See Chapter 6. but on average. if this is your first time actively making healthy food choices you’ll probably be dismayed by the lack of selection on your list. While variety may be the spice of life. Before running to the fridge to satisfy your munchies. Although there are plenty of great-tasting healthy foods on the market today. I’d say 99% of the health-conscious people I encounter eat the same basic foods every day.
Keep emergency food on hand. Always keep a quick fix prepared in the fridge. 4.Chapter 7: Building The Great Pyramid were hungry — I mean really hungry — and were given a choice of eating a bag of Salt & Vinegar Pringles® (or insert whatever your weakness is) or an apple. motivate yourself by focusing on the benefits healthy eating provides such as: it’s helping you reach your goal. and have you sitting at a drive-thru window ordering a Super Mega-Meal. On the other hand. a bag of nuts in your pocket. you’d rather be eating something else. Part of learning how to follow a nutrition plan requires breaking the negative associations you may have developed about eating healthy such as: it’s going to make you the odd ball at the table. it’s helping you burn calories. and it signifies that you have more discipline than 60% of the population (a stigma that should be worn proudly). your stomach will kick your brain out of the driver’s seat. if your only option was the apple. Otherwise. it’s going to taste bad. you’d devour it without a second thought. or a bag of beef jerky in your trunk. Instead. Don’t get caught without a healthy snack. or it’s too expensive. throw your nutrition plan to the backburner. 199 . a nutrition bar in your glove compartment. my guess is that most people would grab the chips. a can of tuna in your office drawer. when those hunger pangs start.
3) Aspartame or 4) Splenda. and sweets happen to be your weakness.Chapter 7: Building The Great Pyramid 5. Unless you have willpower of steel. don’t tease your taste buds. similar to the effects of complex carbohydrate foods such as beans. look for a healthy alternative. if you have never eaten products containing maltitol I don’t suggest eating the entire package of chocolate in one sitting. But. If you’re like me. I’m not a big advocate of manmade or chemically altered foods. if you’re a soda fanatic. it may occasionally cause softer stools or more intestinal gas than usual. mix ½ cup of Splenda with 2 packages of sugar-free Kool-Aid into a 2-liter bottle of carbonated water. Almost every nasty little craving can be substituted with a nutritious replacement — if you are willing to look. Before giving into temptation. when given the choice between: 1) The mentioned negative side effects of natural sugar. corn tortillas in place of 10 As a precaution. soy milk in place of regular milk. try indulging in low-carb snacks made with Splenda® (surcalose) or maltitol10. and presto — you have a zero-calorie soda. I’ll take my chances with the Splenda. as the packaging label indicates. For instance. Other substitutes that work are plain yogurt in place of sour cream. In some people.) 6. A nibble of sugar can activate an uncontrollable sweet tooth. you can start replacing sugar with Splenda. pork rinds in place of chips. As mentioned. 200 . 2) Sugar abstinence. (By and large.
most people don’t realize they are allergic to certain foods. Food allergies decrease training performance and contribute to excess calorie storage because your body can’t properly digest them. a food allergy can be subtle. 100% whole grain bread in place of enriched bread.SmartBalance. (This is especially true of dairy products. soy and omega3.] 7. use olive oil in place of partially hydrogenated cooking oils. Maybe the dairy industry’s slogan should be. 80% of the world’s population loses their ability to digest milk. It’s a new product by Heart Beat Foods made from a blend of canola and olive oil. visit www. In fact. For other well balanced fat products. and butter in place of margarine. Be aware of food allergies. fat is not bad). and still eat healthy. That should make you wonder why it’s still on the Food Pyramid. Symptoms you should be on the lookout for include: • • • • Bloating Indigestion Swollen nasal passages Excessive water retention 201 .Chapter 7: Building The Great Pyramid flour. Upon becoming an adult. [A great tasting cooking oil I use is called Canola Balance. You can enjoy your favorite fried foods.com. “Got lobbying money?”) What’s more. For frying (remember. unlike dust or pollen allergy.
and this simple bulleted list doesn’t give it the attention it deserves. 202 . If you’d like to receive an even more accurate measurement. D’Amato’s blood type approach to refine your nutrition plan further by learning which foods will function best in your body.com includes a body fat analysis. To successfully lose fat and maintain muscle. Use customized nutrition plans. You can’t randomly guess how many calories your body needs and expect to see results. this important topic receives very little consideration in most weight-loss books. As a means to accomplish this. you must provide your body with the correct number of calories. The more accurately these reflect your lifestyle. easy to use. Peter J. I recommend reading the book Eat Right for Your Type11 by Dr. I suggest using an AccuMeasure™ personal body fat tester – it’s accurate. TrainChange. the faster you’ll see results. and allows you to monitor your body fat progress from the 11 Once you’ve established a diet that is right for your body type you can use Dr.Chapter 7: Building The Great Pyramid • • Unexplained lack of energy Excessive mucus in your nose and chest Unfortunately. a BMR calculator and a Total Daily Energy Expenditure tool. Your nutrition plans must be based on your BMR and total daily energy expenditure. D’Amato for a more in-depth look into this subject. 8.
Although we are often told that simply eating a balanced diet will provide us with all the nutrients our body needs. Between the pesticides and chemicals used on vegetables and fruits. 9. minerals. Thankfully with the help of some advanced nutrition products you can get the vitamins. it is not true. the refining and processing of grains.Chapter 7: Building The Great Pyramid comfort of your home. nutrition bars. Add supplements to your diet.) 10. As a result. Eating five to six meals a day in healthy calories isn’t an easy task. and capsules. the food in today’s marketplace is less nutritious than it was in the past. and amino acids you need in the form of shakes. MAKE NO EXCUSES FOR NOT FOLLOWING YOUR NUTRITON PLAN! 203 . taking a supplement is barely enough to help you break even. seafood coming from polluted water and hormone-laced meats. (See the list of suggested supplements in Appendix II.
I prepare my lunches and/or dinners in advance. Taking the time to do this not only makes following your nutrition plan more convenient and easier to follow. and a FoodSaver® vacuum home-packaging system. a chicken rotisserie. on Sundays I make five days worth of food (usually some variation of chicken breast because it’s easy to carry). Doing this allows me to stock up on my favorite dishes while always knowing how much I’ll be eating for the day. As a word of advice. For example. three of the best fitness appliances you can invest in are a George Foreman Grill®. seal them in bags — weighing and labeling the calorie content of each bag — then freeze them. but you’ll also save money by not having to purchase overpriced healthy lunches or other prepackaged weight-loss entrées.Chapter 7: Building The Great Pyramid Something to think about When I’m really intent on following my nutrition plan. 204 .
You’ll always find someone betterlooking than you. Identify your success not by what you look like at the end of your journey. there is nothing wrong with striving to become a better person and wanting to be more than what we are. Granted.Chapter 7: Building The Great Pyramid Measuring Your Success The toughest thing about success is that you have to keep on being a success. taller than you. that’s human nature. etc. you’ll never have anything more than a bunch of receipts spent on unused products to show for it. you’ll grow and begin to flourish externally. you’ll never be satisfied with your results. skinnier than you. Once you can plant healthy seeds internally. But starving ourselves. —Irving Berlin There’s nothing like waking up in the morning and knowing you can overcome any obstacle in life because you have the strength. If your only reason for getting in shape is to impress people at your high school reunion. discipline and perseverance to do so. If you’re constantly trying to make yourself feel better by losing 30 pounds so you can look like a supermodel. or by gaining 20 pounds of muscle so you’ll look like Rambo. more muscular than you. 205 . but by the work you put in to get there. Being able to squeeze into a pair of your old pants is a shortlived satisfaction in comparison to the fulfillment you experience from a full inner-self makeover.
Upon recognizing the driving forces that cause physical transformation to take place. The goal of getting in shape isn’t to look like a model or to become like so-and-so. lean muscle 206 . in doing so. beating ourselves up. and stressing out are the consequences we pay for trying to be something we aren’t meant to be. — Roy Rogers Now that you know about somatotypes. God-given gifts. you realize the process required to get in shape improves more than just your body. Putting it All Together Even if you are on the right track. You will only be satisfied with your outer being once your inner being has been fulfilled. Take pride in who you are and in the unique qualities you offer. This is achieved by acknowledging things like the discipline you learned that allowed you to lose two pounds of fat or to gain two pounds of muscle. it’s waking up in the morning and being committed to living today better than yesterday. Worse yet. it’s about completing a full circle of transformation. Part of starting a healthy lifestyle is also developing a healthy self-image.Chapter 7: Building The Great Pyramid overtraining our bodies. you will still get run over if you just sit there. It’s being able to pat yourself on the back for the sacrifices you made to finally lose the 10 pounds you have been struggling with over the past ten years. we neglect to develop and appreciate our unique. And.
In other words. “It won’t work. This book was written to prepare you for a lifelong journey and to provide you with tools and the necessary guidance you’ll need to overcome the difficult periods you will inevitably encounter.Chapter 7: Building The Great Pyramid mass. motivation and the answers to questions the brainiest Jeopardy contestant couldn’t answer. It is often said that if something doesn’t kill you it only makes you stronger. fat oxidation. once you make the passage. Fortunately. Rationalizing that eating a piece of triple chocolate cheesecake won’t mess up your diet because you plan on working it off tomorrow is no longer a lie you can tell yourself. this is the point in your fat loss battle where the rubber meets the pavement. I can’t do it” and leisurely fall back into your old habits. The next question is. metabolism. or continue telling yourself. and not having time to exercise — knowing that it doesn’t take more than an hour to get in a good workout — is just an excuse for not exercising. 207 . I know the endeavor you are about to embark on will be one of the most challenging periods in your life. You either apply what you have learned and set out to reach your goal. you’re feeling pretty smart. I won’t say the fat loss journey is going to be easy or that all of your overfat troubles will be gone forever once your destination has been reached. huh? That’s great. what are you going to do with all of those smarts? You are now accountable for your actions. Speaking from personal experience.
or touch the moon. dedication. 18 and 19. Your actions become expressions of who you are. 208 . the results of your effort will be on display for the world to admire. and rewarding. compromise and apathy? The choice is yours. Cross-Check #7 Compare what you learned in this chapter against your Personal Inventory answers for questions 17. passion and commitment – or mediocrity. track through an uncharted valley. And like the Great Pyramid. and more importantly for you to admire. Will your monument reflect hard work. In a sense. but the personal challenge you take on when you decide to train your body and change your life is all the more exciting. that’s the exquisiteness of deciding to take on this challenge.Chapter 7: Building The Great Pyramid you’ll find that place in your mind you’ve always dreamed of reaching — that place where you reach total fulfillment in knowing you have accomplished something not many people can do. You become your own work of art. It goes without saying that the choice to improve your self is entirely up to you. You may never have the opportunity to climb Mount Everest.
S. Behind the controversy are several deaths. I’m constantly asked if ephedrine is effective and. is also used to treat bronchial asthma. and to induce perspiration.Appendix I The Ephedrine Controversy Over the past several years. I’ll first give you the background on the supplement. edema. and the plausible reason as to why the FDA and other organizations are seeking to ban its use. a flurry of controversy has surrounded the herbal weight-loss supplement ephedrine. History Although new to the U. or Ma-huang in Chinese. aching joints and bones. many of your overthe-counter diuretics as well as cold and 209 .000 years in Chinese Medicine. more often. ephedrine has been around for over 2. chills. cough and wheezing. market. if it is safe. headache. In fact. To answer that. nasal congestion. The powerful herb promotes weight loss by increasing one’s metabolism and decreasing appetite. What you may not know is that Ephedrine. cold and flu. which are believed to have been caused by the metabolic enhancing herb.
While these things are beneficial to physically conditioned individuals. I’ll use a car to illustrate this point. and the other is your little Volkswagen. Dangers In the deaths believed to have been caused by ephedrine.Appendix I allergy medicines contain an ephedrine derivative commonly known as pseudoephedrine. Once again. Imagine you have two cars this time: one is a NASCAR™ vehicle. Ephedrine opponents claim the herb’s ability to raise one’s blood pressure and to induce body heat caused these deaths. ephedrine is believed to be associated with myocardial infarctions. How Dangerous Is Ephedrine? With that. The danger is in the marketing and how people are using the herb. individuals either suffered from heart failure or heat stroke. cardiac arrhythmias. ephedrine products are marketed as rapid weight-loss pills that increases one’s metabolism and decrease appetite. hypertension and stroke. they can be dangerous to those who are accustomed to a sedentary lifestyle. do I consider ephedrine dangerous? No. Specifically. The FDA has attributed 64% of all reported herbal side effects to ephedra. Typically. The NASCAR’s engine is built to perform 210 . Ephedrine is no more dangerous than any other over-the-counter medicine.
Unfortunately. just as fat cannot be blamed for people getting fat. the chassis of the Volkswagen is designed for everyday street driving. On the other hand. heart failure is a resulting danger. However. ephedrine cannot be blamed for people having heart failure when irresponsibly consumed. this information is not adequately provided to consumers during the marketing of ephedrine products.Appendix I at speeds in excess of 200 mph. when these misinformed dieters set out 211 . and it’s only magnified if the individual already has an existing heart problem. from daily exercise. Because of this. this is what happens when unconditioned individuals take ephedrine. Another danger of ephedrine is that people stop eating due to the decrease in appetite it causes. of course. However. Similarly. low calorie dieting is the common mechanism people use to lose weight. The point is. So. Their heart revs up to the intensity of a NASCAR vehicle. the sheer power of the engine would tear the Volkswagen chassis apart. but neither their heart nor body is conditioned to perform at that level. If you tried to improve the speed of your Volkswagen by simply replacing its stock engine with a NASCAR’s. the chassis (body) of the car is designed to efficiently accommodate this intense level of performance. when a conditioned individual uses the supplement their heart is accustomed to the 10-17% resting heart rate increase. As mentioned.
Like any medicine. But once again. or anything that’s abused or taken in excess. heat stroke and a myriad of other complications. ectomorphs don’t respond well to ephedrine.Appendix I to do this — with the goal of eating as few calories as possible — ephedrine makes it easy. they’d stand to benefit from ephedrine’s ability to improve fat utilization. Yes. On the other hand. the benefits and relief ephedrine provides outweigh the risks. it’s not the ephedrine per se. I’ve been using it for the last seven years to boost my metabolism and to help deal with my allergies and asthma. and go days without eating. Because mesomorphs and endomorphs tend to have slower metabolisms. Personally. that too is dangerous and can lead to heart failure. The thermogenic effect of ephedrine stimulates the 212 . which increases their level of anxiety and/or makes them uncomfortably jittery. causing them to more readily store fat. It seems to amplify their already active metabolism. it’s the irresponsible use of the product. in my opinion. it is definitely a necessity for others. I know there could be harmful side effects. Sadly. Nevertheless. I’ve known people who’ve replaced their diet with ephedrine. Recommended Use While ephedrine may not be safe for everyone.
You need another option. When properly used.Appendix I body to work harder and burn more fat. Having already discussed the downside of calorie deprivation. low calorie dieting is definitely not a viable solution. During my typical exercise routine. and improves one’s ability to focus. which means glucagon must be released into the bloodstream to produce energy. the herb reduces muscle catabolism. this combination is not only an effective means to combat the physiological obstacles encountered while trying to burn fat. yet that creates another problem. the body will not burn stored fat unless forced to do so. Glucagon. As previously mentioned. the antithesis to insulin. How are you going to have energy to exercise if you’re working out on an empty stomach? The metabolic and energy boosting effects of ephedrine solve this problem. In addition. refined sugars and processed grains). for example. When ephedrine is used in conjunction 213 . controls appetite. The obvious benefit of this is that there are no carbs or insulin in my body. This is accomplished through the powerful threefold combination of increasing one’s resting heart rate. metabolic activity and energy level. forces the body to convert stored fat into usable energy for fuel.e. I use ephedrine to boost my energy and curb my appetite until I get breakfast.. That option is to exercise on an empty stomach. I exercise first thing in the morning in a fasted state. but is also a useful way to offset the excessive storage of calories caused by modern foods (i.
So why. Adipex. For example. ephedrine costs far less than competing prescription diet pills. is there such a push to have it pulled off the shelves and banned? Money. Because there is no patent. prescription diet pills.Appendix I with a sound exercise and nutrition routine. $450. and Xenical. Anyone with an in-depth knowledge of human physiology would agree that ephedrine improves fat oxidation. Ionamin® and Xenical® (to name a few). compared to a 90-count bottle of the prescription drugs: Phentermine. Ionamin. if not better than. Unlike prescription weight-loss drugs like Phentermine®. $360. Ever wonder why more prescription diet pills aren’t being pulled off the market even though they are as dangerous as ephedrine? In fact. Why Ban Ephedrine? The benefits ephedrine can provide against the overfat and obesity aren’t enigmatic. around $180. Since ephedrine works as well as. $325.00. pharmaceutical companies can’t compete with it and benefit most from the ban. if it is so effective. you can safely accomplish a 90-minute fat-burning workout without the negative side effects of low-calorie dieting. ephedrine is an herbal supplement and cannot be patented for profit. a 180-capsule bottle of ephedrine costs around $30. a 1997 report from Wyeth-Ayerst 214 . Adipex®.
Does that mean an herb like licorice. used for ulcers and respiratory problems. they too are a poison. And the FDA has stated that most prescription diet pillrelated deaths go unreported because few doctors take the time to file reports – it’s voluntary. What Should You Do? Ephedrine can be dangerous. particularly the ones associated with obesity. In high amounts. because so many people are struggling to lose weight and have been misinformed as to how 215 .Appendix I Laboratories™ warned doctors that a study found that taking diet drugs for more than three months is associated with 23 times the normal risk of developing the lung disease pulmonary hypertension. All the same. 19 due to adverse cardiovascular effects. Unfortunately. However. when taken responsibly. the benefits of ephedrine are greater than its side effects. there have been over 29 deaths associated with Meridia®. the benefits from them outweigh the risks. should be banned because when taken in large amounts it also increases one’s blood pressure? Or should the painkiller Vicodin be banned because when taken irresponsibly it becomes addictive? How about vitamin D being taken off the shelves because when taken in excess it can lead to muscle and heart damage? We wouldn’t ban these products because when used as recommended. any time you ingest a foreign substance — even vitamins — you take a risk. Additionally.
the answer squarely lies in the need to provide proper education and accurate information. thus causing the flurry of negative side effects. In both cases. 216 .com/TakeAction. Just as removing fat from our diet wasn’t the answer to solving the obesity epidemic. the herb has been used — and marketed — irresponsibly. Information on how to do this is located in Appendix II and on TrainChange. send your comments to the FDA and to your local congressional representative immediately. If you feel the ban on ephedrine should be stopped or lifted. It’s foolish to ban products that stand to help a majority of people simply because they are abused by a few. banning ephedrine won’t solve other deluded attempts at losing weight.Appendix I to accomplish it safely.
Although each author has their own technique and belief about managing fat. work best for particular somatotypes. Peter J. each person will respond differently to a diet according to their body type. Atkins’ New Diet Revolution by Robert C. MD.D. HarperCollins Publishers. Inc. not so much as how much you eat. Below is a list of books I recommend that. 1992 (Strongly recommended for ectomorphs) 217 . Ph. P. they all share a similar idea in that fat storage is controlled by what you eat. Eat Right for Your Type by Dr. in my opinion. Bantam Book 1996 (Strongly recommended for mesomorphs and endomorphs) The Zone: Revolutionary Life Plan to Put Your Body in Total Balance for Permanent Weight Loss by Barry Spears.Appendix II Recommended Additional Reading Nutrition As previously mentioned. Atkins Avon Books 2002 (Strongly recommended for endomorphs) Protein Power by Michael and Mary Eades. D’Adamo G. Putnam’s Son 1996 (Strongly recommended for ALL body types) Dr.
Jr. and Tom Platz Contemporary Books 1993 (This is a great book for both beginners and advanced level athletes. and they stress the importance of monitoring calorie intake. you will find great information on how to train properly. you will not become a bodybuilder — if you’re not trying to. TrainChange: Exercise Routines by Al Smith. Advanced Fitness Publishing Group 2007 (This book picks up where TrainChange: Fat Loss leaves off by providing detailed explanations into the science of how to create exercise routines and illustrations on how to perform them.) The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger 218 . If you can’t afford to hire a quality personal trainer — and even if you can — I strongly suggest you explore the training principles addressed in these books. they provide excellent information on developing effective exercise routines. It provides the scientific tenets behind muscle growth and proper development of exercise routines.D.) Hardcore Bodybuilding: A Scientific Approach by Frederick C. how to create exercise routines and how to thoroughly define the level of intensity and motivation required to break through your barriers. Hatfield Ph.Appendix II Exercise Although many exercise books only advocate the high-carb approach to losing fat. However. Don’t be intimidated by the titles and bodybuilding pictures in these books.
this is an excellent resource. This is a truly an enlightening book.D. or even competitive bodybuilding. Happiness. Covey Free Press. 2004) 219 . Frankl Pocket. 15 Anv edition (November 9. it was his philosophy about life that allowed him to achieve such greatness. 1997) The Art of Living: The Classic Manual on Virtue. Revised and &Updated edition (December 1. (Audio Series) Nightingale-Conant Corporation 1993 The 7 Habits of Highly Effective People by Stephen R. 2004) Man's Search For Meaning by Viktor E.) Motivation The Warrior Within by John Little Contemporaty Books 1996 (Although Bruce Lee is primarily known as a martial artist. Interpretation by Sharon Lebell HarperSanFrancisco (May 4. and Effectiveness (Paperback) by Epictetus.Appendix II Fireside 1999 (When you’re ready to move into more advanced training routines.) Get the Edge by Anthony Robbins (Audio Series) The Anthony Robbins Company 2000 The Psychology of Motivation by Denis Waitley. Ph.
Factor (second edition). et al Hodder 1998 220 . Jennie Brand-Miller. Thomas Wolever Marlowe & Company 1999 The G.Appendix II Glycemic Index Information The Glucose Revolution Pocket Guide to the Top 100 Low Glycemic Foods by Kaye Foster-Powell .I. by Jennie Brand Miller.
to provide electrochemical nerve activity.the primary purpose of protein supplementation is to achieve a positive nitrogen 221 .Appendix II Basic Exercises Shoulder Press or Dumbbell Raises Bench Press or Push-ups Bicep Curls Tricep Extensions Sit-ups (Crunches) Bent Back Row or Lat Pull-downs Squats or Leg Extensions Hamstring Curls Calf Raises List of Basic Supplements 1. and to regulate muscle tone and activity (including organ muscles like the heart. Protein . to form bone and blood cells. Minerals . Multi-Vitamin 2. liver. stomach.are needed to maintain the delicate cellular fluid balance.) 3. Complete Essential Fatty Acid 3/6/9 (Borage/Fish/Flax) 4. etc.
L-Glutamine. In times of stress (such as working out). As amino acids chemically change. Glutamine plays a role in the removal of this toxic ammonia from the body. 7. 50% of post-training amino acids utilize BCAAs.luecine. 5. Glucosamine sulfate may also play a role in wound healing.sulfate provides the joints with the building blocks they need to repair damage caused by osteoarthritis or injuries. isoleucine. and valine are the three essential amino acids critical in muscle repair and muscle growth following intense training.Appendix II balance within the muscles. BCAA (Brached-Chain Amino Acids) . Specifically. negative nitrogen balance occurs and catabolism begins. ammonia is released. A positive nitrogen balance is absolutely essential for your muscles to grow. 10-20% of your high intensity energy will come from these three amino acids. up to one-third of glutamine muscle 222 . glucosamine sulfate provides the raw material needed by the body to manufacture a mucopolysaccharide (called glycosaminoglycan) found in cartilage.is a natural amino acid produced in your body. Glucosamine Sulfate. When protein intake is insufficient. Take 500 to 1. 6.500 mg a day. These acids are used to synthesize glucose in the liver during extreme levels of stress.
gov Public Contact: Judy McBride (301) 504-1628 / firstname.lastname@example.org. March 1 – Meals high in carbohydrates that are rapidly digested and absorbed appear to trigger a series of hormonal and metabolic changes that promote overeating in obese people.solomon@usda. 223 . according to a new study at a U. causing extensive muscle deterioration and loss. Take 500 mg 30 minutes before you work out and 30 minutes after you work out.gov WASHINGTON.” Agriculture Secretary Dan Glickman said.99 Media Contact: Andy Solomon (202) 720-4623 / andy. Department of Agriculture research center. “These findings provide the first solid evidence that carbohydrates are one piece of the puzzle in determining what makes some people overeat. Muscle glutamine release is much lower if glutamine levels are increased through supplemental L-glutamine.Appendix II stores are released for nervous system usage. Department of Agriculture Press Release Some Starchy Foods May Contribute to Overeating Agriculture Research Services Release No. The study findings are published in the March issue of Pediatrics.S. 0078.
they were encouraged to select what they wanted from a platter of foods when they felt “very hungry. however.Appendix II Scientists use the term “high glycemic index” (GI) to describe carbohydrates that are rapidly digested and absorbed. The Boston researchers conclude that high GI meals set off a chain of actions that cause people to overeat. despite a significant drop in fat intake in recent years. medium or low glycemic index. Researchers David S. researchers fed a group of obese teenage boys breakfast and lunch with a high. fatty acids and insulin and other hormones for five hours after breakfast. blood glucose and fatty acids dropped significantly. Ludwig at Children's Hospital of Boston and physiologist Susan B. triggering a stress response. After the boys consumed an identical lunch. children and one-third of adults are now significantly overweight. On three separate days. About one-fifth of U. 224 .S. a week or more apart. indicated by a rise in the hormone adrenalin. Within a few hours. Blood glucose and insulin rose highest and fastest after the high GI breakfast.” The subjects ate nearly twice as much after a high GI meal than after a low GI meal. Then they measured changes in the boys’ blood glucose.
Some starchy foods have higher GIs than table sugar. physical activity. who directs the obesity program at Children’s Hospital. Roberts. Vegetables and fruits generally have a low GI. Boston. 225 . phone (617) 556-3238. Mass. Scientific contact: Susan B. Moreover. Energy Metabolism Laboratory. USDA Human Nutrition Research Center on Aging at Tufts. high GI foods include refined grain products and potatoes. butter and ice cream. such as sodas and fruit juices. Ludwig. are high in calories.Appendix II Roberts at the USDA Human Nutrition Research Center on Aging at Tufts University believe that the results likely apply to the middle-aged and elderly as well. Roberts said the findings do not support weight-loss diets based entirely on the glycemic index because many low-GI foods including steak. These low-GI foods trigger overeating because they are palatable and calorically dense. said GI has a role in weight regulation along with genetics. psychological factors and other dietary variables.. as well as sources of concentrated sugars. PhD. many of the low-fat foods that have flooded grocery shelves are also high in calories. According to Roberts.
cfsan.D. The Children’s Hospital.. industries. PhD. anyone can participate in the rulemaking process. Mass.Appendix II roberts_em@hnrc. the FDA publishes rules that establish or modify the way it regulates foods.harvard. cosmetics. For more information. Boston. Ludwig. 226 .tufts. Making Your Voice Heard at FDA How to Comment on Proposed Regulations and Submit Petitions As a regulatory agency.fda. radiation-emitting electronic products and medical devices – commodities close to the daily lives of all Americans.edu. M.edu. biologics.html.gov/~lrd/fdavoice. or David S. drugs. email@example.com. visit http://vm. FDA rules have considerable impact on the nation’s health. By law. These rules are not created arbitrarily or in a vacuum. they are formed with the public’s help. and economy.. phone (617) 3554878.
Appendix II Body Fat Chart General Body Fat Percentage Standards by the American Council on Exercise Classification Essential Fat Athletes Fitness Acceptable Obese Women (% fat) 10-12% 14-20% 21-24% 25-31% 32% plus Men (% fat) 2-4% 6-13% 14-17% 18-25% 25% plus 227 .
Appendix II Sample Fitness Goal Plan Contract FITNESS GOAL PLAN Date of First Claimed Consent______________ Advanced Fitness Consulting Services Begin Date: Jan Oct Feb Nov Mar Dec Apr May Jun Jul Aug Sep Clients Desired Outcome and Long-Term Goal: Obstacles that Interfere with Client Reaching the Desired Outcome and Long-Term Goal: Initial Type Services & Frequency of Initial Type & Frequency of Services Current Focus/Short-Term Goal (Date Entry) Current Focus/Short-Term Goal (Date Entry) Client willFitness Goal Plan/Intervention (For the next ___ months unless otherwise stated): Role Client will- Client willFitness Goal Plan/Intervention (For the next ___ months unless otherwise stated): Role Client will- Significant Other Participation Significant Other Participation 228 .
and refer to yourself in the first person affirmative.Appendix II Consulting Assistance Consultant willOutcome/Progress (Date Entry) Consulting Assistance Consultant willOutcome/Progress (Date Entry) _____________________________________________________ _____________________ Client Date _____________________________________________________ _____________________ Significant Other Date _____________________________________________________ _____________________ Fitness Consultant Date *Replace client. 229 .
you will also be taught which foods. or have one of our TrainChange consultants develop them for you. build your lean muscle mass.Appendix II Other TrainChange Products Available For a complete listing of all available products. Use the site’s automated features to create a customized strategy. please visit TrainChange. They provide instruction on the use of free weights.com will create an online exercise routine and nutrition plan. The web site allows you or your personal trainer to create weekly meal plans as well as design exercise routines and long-term fitness goals.com Based on the TrainChange book. To 230 . TrainChange. TrainChange.com/products. analyze your total daily energy expenditure.com uses the most advanced techniques available to help you reduce your body fat. TrainChange. TrainChange Fitenss Studios & Certified Training Partners Certified TrainChange personal trainers will guide you through a nutrition plan and a customized workout. supplements and exercises will help you burn fat and increase your lean muscle mass. You will also receive a customized TrainChange program developed in accordance with your body type. During your training. Nautilus machines. and reach your fitness goals. cardio equipment and proper stretching techniques.
TrainChange Organizer This starter kit walks you step-by-step through the TrainChange fat-loss process. sample meal plans. and how to measure your body fat. It also includes an AccuMeasure Personal Body Fat Tester. The instructor has combined years of personal experience and technical knowledge into an information-packed TrainChange workshop. how to develop exercise routines that can be used every day of the week. 231 . muscle building.TrainChange. and increasing the intensity of your training routine.com/locator. It provides worksheets that show you how to make better food choices based on products’ ingredients. TrainChange Fitness Workshops The materials presented in these courses will help improve your mind and body. If you are serious about reaching your health and fitness goals. The organizer provides additional tips on fat burning.Appendix II locate the nearest TrainChange trainer available in your area. It is guaranteed to be an insightful and fun event. and workout templates to be used every day of the week. visit www. all from the privacy of your home. you can't afford to miss this event.
Appendix II Bibliography Available online at TrainChange.htm 232 .com/books/bibliographies.
. 81.. 100.. 178. 124... 40. 73......... 95. 209. 93........ 75............ 202 diabetes .... 96. 85 Atkins. 17.. 141...... 125. 73..... See also Food Guide Pyramid ecotomorphs.. 23.... 25..... 182. 104.. 3..... 121. 79.. 35..... 6. 3. 27... 36........ 224...... 177. 126. 161........ Muhammad .. 174.. 38... 128.. 95.. 109... 183. 100. 70... 64... 114.. 67. 89. 97. 155....... 225 glycogen......... 227... 58 Cortisol .. 137. 216... 9... 74.. 178. 3. See also white adipocyte cells aerobic . 60. 26 Food Pyramid ... See also Total Daily Energy Expenditure fat 2.. 145........ 217. 83...... 101. 96... 101..... 120. 124... 60. 202. 85 alcohol ... 70 Group C ..... 49.. 214.... 50. 117.. 85...... 133.. 55. 44. 9...... 122. 34. 78... 128... 37. Dr. 195.. 230 Catabolism .. 46. 96.... 13... 230. 121.. 71... 124..... 35 catabolism.. 224. 99.. 46.. 86.... 46.... 83... 5. 97.... 84... 102.... 55. 183... 78... 85 EFA . 131... 212. 167... 193. 222. 101. 70 Group B . 196... 133. 172...... 231 expenditure32. 83.. 120.. 86.. 51. 201 Framingham Heart Study. 111... 83. 36....... 34 cholesterol......... 99.. 167 Allen.. 56.. 67......... 53.. 22... 52.. 124..... 88... 83.. 95...... 82. Peter.. 10..... 18. 91. 40............. 87.. 30...... 52. 55 cardio.... 94.. 87. 192.. 85... 94.. 95... 230.... 56........ 90. 115.......... 191... 56..... 82. 93.. 103.. 125. 64.. 103. 202.. 55........... 62. 82. 127.... 224 Glycemic Index... 59.. 188 glucose ......... 26 Giza.. 122. 116. 137.... 11. 211....... 60... 51.. 58. 16.... 84... 8. 218.......... 52. 126 Ali. 85.... 36.. 74. 51. 26... 122... 22.. 72.. 23..... 211. 34. 212 endomorphs..... 32. 135.... 28. 54.... 71.... 16. 90.. 36 cortisol .. 113..... 216... 100............ 81.. 82.. 48... 34.. 194..... 142. 111... Anne de Wees ... 39 FDA Food and Drug Administration27... 27... 26.. 85 Exercise . 12..... 9.. 94.... 59. 84.. 41. 120..... 74..... 212.... 71...... 87.. 54..... 133... 32. 57.... 213.....16. 213.... 52. 37...... 231 Adipocyte cells . 74........ 124 anaerobic... 95. 77.... 106.. 48. 102.. 46.. 153.. 23..... 12..... 195...... 82. 159... 136.... 103 Great Pyramid...... 161... 70... 73... 189. 84....... 74. 31... 202 BetaUser . 83................ 230........ 122. 26... 157. 141. 36... 36 D’Amato.Index AccuMeasure .. 29... 196. 131. 106.. 129.. 77... 183. 170. 62. 79.. 75..... 73... 126. 15. 96. 153 Dietary Guidelines . 171..... 146.. 145. 163... 92... 176.. 99. 15.... 5. 222 Centers for Disease Control Physical Activity and Health Report... 24.. 75..... 81. 49. 43. 190............ 83.... 206... 26. 84.... 68... 5..... 35. Dr......... 162. 84.. 226 Food Guide Pyramid ... 217 Basal Metabolic Rate BMR .. 124..3... 133.... 74.. 198. 65..... 79.... 76.83...... 186. 125. 135. 202. 140... 74. 122.. 151... 63........ 16. 34.... 32.. 210. 82. 135. 180. 109.. 32... 185. 33. 67...... 73. 213... 35. 31... 83... 33. 161. 33. 28. 133.... 75.... 207.. 223... 208 Group A .. 70 heart disease. 89. 66.. 69... 30 233 . 85... 218... 3... 224 Cardio ............. 14..... 80... 151. 93.. 231 fat management.. 163... 91. 207.. 218... 28 circuit training. 175 Consistency.. 198 GI 23.. 227 exercise2. 39.... 63. 66... 217 essential fatty-acid supplement84. 57.. 100 carbohydrates. 80...... 62.......... 73...... 116......... 27... 215...... 52..... 150.. 85.. 92...... 162. 50. 126. 188....
29.. 157 Prefontaine.... 121. 32.. 114........ 167 Leptin........ 43.. 71 Splenda ..... .............. Anthony ....... 138 weights...... 85....... 231 Personal Profile ... 197......... 132.... 66... 101.. 62... 84. 204. 73 Type IIa...... 56... 96... 124..... 186 Personal Training . 225 lunch ... 27... See also expenditure TDEE.. 51........ See also Adipocyte cells adipose tissue... 230 Nutrition...... 73 USDA United States Department of Agriculture . 128 Waitley.. 134... 74......... 230 white adipocyte cells. 26.................... 85. 28...................... 100....... 39.. 138..... 36.... 73... 106. 9... 12..... 65..... 87.... 13. 93.... 178 Nautilus machines.24.. 26 Lean muscle .............. 96... 65.... 70.... 88... 85............. 121. 41. 31. 85... 217 Michael.... 133.. 202. 82.... 54.......... 33...... 184 Keys. Bruce.............. Steve .. 155 low-carb . 81........ 99......... 84. 158... 9.. 56. 84........ 167 Protein Power....... 24........com...... 104 Somatotyping......... 183...... 82.. 34. Jordan............. 94. 114......... 79. See also Dietary Guidelines Robbins.............. 79 adipocyte cells .. 95... 91.... 60.... 87.... 98 Weekly Goal Plan. 206...... 24. Dr... 84...... 165......... 101...... 104 TrainChange.... 102.... 62.... 94........ 166.... 71.. 73....... 16.. 178 Pilkington. 225 nutrition compliance ..... 89.. 133... 66.... 103........... Dr.. 105..... 102...... 133...... 69. 35... 98......... 84...... Denis . 34... 75 Intermediate. 101.. 218 high-fat. 75 Slow twitch. 81. 67. 55...... 124. 55. 75 insulin ..... 162.. 85... 82. 103. 13.... 80. 83...... 80...... 74... 146...5.. 56 Total Daily Energy Expenditure ........ 97.............. 92. 224 Ironic Process. 90...... Paul.......... 101..... 79... 200 low-fat.. 86.... 159.. 135. 78......... 120 portions .. 86 hybrid. 35.... 219 The Zone. 74...... 222 low-calorie ............. Ancel... 94.... 121....... 67. 5.. 219 somatotype............. 103.. 122..... 98....4. 99 lean muscle 25... 217 Three Basic Components ............. 62..... 32. 95.. Tiger .......... 174..... 71. 217 Recommended Daily Allowances ............. 95 liver.........26....... 202. 90.. 230 Lee............... 83......... 67...... 32.... 167 Monosaccharides ...... 135 nutrition plan. 69. 70... 9.... 201....high-carb.. 225 VO2 max .. 75.......... 26........ 128...... 73 Type IIb .. 92....... 89.......... 127. 198........ 206 oxygen73. 232 Body Fat ...... 86........ 93. 60. 166 234 . 213... 9...... 94..... 118 Polysaccharides....... 13.. 230 over-training .... 100. 27... 224 maltitol.... 65.. 200 mesomorphs... 83................... 193..... 82..... 129. 92..... 200 surcalose ....... 120 Monthly Labor Review ‘Occupation Employment Projections to 2010 . 79.... 170.... 81... 12.... 199............. 97....... 99..... 230... 26.... 63.30....... 74.... 60........ 217 Surgeon General .......... 89 leptin. 212. 67. 83........ 73. 17.. 74.. 80. 65..... 33............... 46. 37 The Psychology of Motivation..... 73. 183....... 48. 128.. 144................. 44...... 87. 89... 46...... 217........... 88 Woods............ 124. 122.. 191..... 66. 158...... 34. 82..... 136..................... 63... 76...... 104.. 28... 51............2. 32.... 57.... 85..... 166 Type I.. 227.... 133.. 84.. 66. 140.. 67....... 82........... 34... 74 Fast twitch . 28. 98. 200 storage... 92... 213..... 221.. 104 transcending............. 83..............
00 for each additional product. disks or packages.75% for products shipped to California addresses.00 for the first book or disk.S. and $2. Shipping by air U. Payment __ Check __ Credit Card Name on Card: Card Number: Exp.Telephone order: (888)858-7746 E-mail: orders@TrainChange. no questions asked.: $4. ------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------Please send me more free information on: __ Other books __ Speaking/Seminars __ Fitness Consulting __ Mailing List Name: Address: City: Telephone: State: E-mail: Zip: Sales tax: Please add 7.00 for the first book or disk and $5.00 for each additional product. I understand that I may return any of them for a full refund — for any reason.com Please send the following books. Date: __ Visa __ Amex __ MasterCard __ Discover 235 . International: $9.
00 OFF Limit one voucher per guest. For more information visit TrainChange. $5. the strategy manipulates calorie intake so that followers achieve their number one aim: losing fat. Al explains why the predominance of Type I aerobic muscle fibers in ecotomorphs (linear body types) allow them to do better on high carb low-fat diets in contrast to the highly concentrated Type IIb anaerobic fibers of endomorphs (round body types) who are more successful on high fat low-carb diets.com Or call Toll Free (888) 858-7746 and Register Today! 236 . it's a systematic approach to long-term healthy weight maintenance. Valid with this voucher only. while hybrid mesomorphs (muscular body types) do better using a mixture of both diets. Rather.Training Your Body & Changing Your Life Attend this intensive FITNESS WORKSHOP and Start your plan to get in shape and stay in shape Learn how to make better food choices Improve your self-image $10. In his new book titled TrainChange. At its core.00 off TrainChange online fitness workshop WHO SHOULD ATTEND Unlike a weight loss program TrainChange is not a diet.
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