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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,
In a rush to get their body fat under control. 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. It goes without saying that our current approach to fat loss is failing us physically. On average. when fat loss is carried out in this manner. only to gain it all back (plus more!). each person will attempt six weight loss methods a year for approximately two years. These same individuals spend over $5.000 annually to lose the weight. In the end. people hastily jump onto the low-calorie bandwagon but neglect to learn the physical and mental components required to achieve long-term fat management. Done That…Got Slim. it does more harm than good. mentally and financially. 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. each failed attempt only makes it twice as hard to lose the weight again. Hence. Individuals are trying to shed the pounds by any means necessary.Chapter 1: Been There. At what point will our nation and our health authorities realize the traditional wheels of weight loss are 31 . Got Fat! 40% of women and 24% of men are actively working to lose weight at any given time. dieters never learn how to train their body and change their lifestyle to prevent the pounds from coming back.
however. The Dietary Guidelines recommend 2030% of daily calories come from fat. Statistically speaking. the body initiates a sequence of innate preservation responses to maintain equilibrium between calorie intake and calorie [energy] expenditure.Chapter 1: Been There. following these guidelines has provided no benefit in the area of fat management. low-calorie dieting is the equivalent of a primordial famine. This premise is oversimplified and flawed. approximately 10% from protein. Lean muscle burns more calories per day than any other tissue. For the most part. this is the traditional fat-loss and fat maintenance recommendation echoed throughout the medical community. and 60-70% from carbohydrates. One of the responses is to reduce lean muscle mass. 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. excess fat is burned for energy. Done That…Got Slim. On prolonged calorie-restricted diets (more than three or four 32 . Physicians and other fitness professionals are pressured from sanctioning government agencies and managed health care to support these guidelines. To your body. When deprived of calories. The premise behind low-fat/low-calorie dieting is based on the assumption that when calorie intake is reduced.
Figure 1-1 illustrates the difference between losing weight and losing fat. weighs 250 pounds.Chapter 1: Been There. and wants to lose 30 pounds. In spite of this known occurrence. he 33 . Done That…Got Slim. 50% of the weight lost on a diet will come from fat and 50% will come from muscle. Your BMR can end up being decreased by as much as 25-40%. Lean muscle is destroyed on prolonged diets. muscle is destroyed when there is a lack of calorie intake. in contrast to a mere 8 calories required to maintain an equal amount of fat. If BetaUser chose to lose the weight simply using a low-calorie diet (Incorrect Weight Loss). Fig 1-1. Accordingly. calorie reduction is still the customary recommended approach to fat loss. our person (whom we’ll call BetaUser) has 24% body 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). studies show that close to 50% of the weight lost comes at the expense of lean muscle. In the first picture. One pound of lean muscle requires an average of 35 calories per day. Since maintaining muscle requires more calories than fat. Got Fat! weeks). This means muscle is destroyed to reduce metabolic overhead.
Another problem caused by low-calorie dieting is when the body enters starvation mode. The Complexity Continues: How Much Is Too Much Exercise? Over the years. I’ve left it as weight. Done That…Got Slim. and end up gaining 1% body fat. but to be consistent with the Surgeon General’s report. Once in this mode. In short. the dual combination of decreased metabolic activity and increased energy conservation creates the ideal environment for rapid fat storage. Got Fat! would lose 15 pounds of fat.Chapter 1: Been There. the U. if BetaUser chose to lose weight using the TrainChange approach (Correct Weight Loss). 34 3 . digestion and fat-burning hormones. On the other hand. maintain his existing lean muscle and decrease his overall body fat by 11%. Surgeon General emphasized that the I would’ve preferred to use the term fat in place of weight here.S. he would lose the entire 30 pounds from fat. In an attempt to replenish overdrawn energy reserves. nearly every calorie consumed is immediately stored as fat. skin temperature. medical authorities have begun to stress the importance of exercise as a means to control one’s weight3. energy expenditure is decreased further by reducing things like energy level. In the 1996 Centers for Disease Control Physical Activity and Health Report. alternate hormones are released that work to conserve energy and increase calorie storage. While in this mode. 15 pounds of muscle.
This misguided logic couldn’t be further from the truth. especially while engaged in extreme physical activity. the “or more” in the Surgeon General’s recommendation has been translated into: the longer you exercise. Catabolism is the state in which your body breaks down muscle to manufacture energy. engaged in a hard core free-weight session. in an intense kickboxing class. Therefore. no gain” has conditioned us to believe that fat loss is contingent upon the amount of work we put in. The idea of “no pain. this misguided recommendation only caused more confusion and damage. In reality. or while involved in any activity that requires maximum physical exertion. the Puritan work ethic is a belief deeply rooted in our society. Yet.Chapter 1: Been There. Whether you’re slinging sweat and burning calories on the Stairmaster. your body is in a catabolic state. exercise is only effective at controlling your weight if you understand how much exercise your body needs. Backbreaking workouts and endurance cardio sessions will not earn you the gold medal of fat loss. when overtraining occurs. once again. The intent of the statement was to encourage inactive people to get up and moving. the more fat you will burn. it causes you to get fatter. [To underscore how bad catabolism 35 . Got Fat! amount of exercise is more important than the intensity. Done That…Got Slim. In fact. The report further suggested doing 30 minutes or more of moderate exercise every day to improve health and maintain weight. Undoubtedly.
Got Fat! is for your body I’ll leave you with this graphic memory hook.Chapter 1: Been There. exercise is only beneficial for fat loss when performed at maximum intensity within a 90-minute time span. Cannibalism is when one human eats another. This is because. also known as the “stress hormone. Something to think about Understanding how much exercise your body needs is crucial to your long-term goal plan. annihilating the very fat-burning muscles you are trying to build. For example. cortisol is released at higher levels. catabolism is when the body eats itself. Cortisol. This 36 . the effects of catabolism — in relation to fat loss — are more negative than positive. 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. when muscles undergo prolonged strenuous activity. Muscle is broken down to fuel the body. even after you learn how to adjust your calorie intake to your BMR. Now whenever you allow your body to become catabolic. similarly. In other words. you’ll still struggle to lose fat if you are under-eating. Done That…Got Slim. This means there is a limited window of opportunity to actually benefit from exercise.] As workouts persist beyond 90 minutes.” is the primary culprit behind this destruction. which can occur as a result of over-training.
A New Approach to Fat Loss Natural bodybuilding competitions draw out the best fitness experts from across the globe. I mean the people who actually labor in the trenches and devote their lives to mastery of the fat-loss process. you must remember that cortisol is simultaneously tearing down muscle. I don’t mean doctors or scientists. you can physiologically become addicted to exercise. By experts. you get hooked on the rush. Since there is such a fine line between getting enough exercise and too much exercise. in my opinion. Done That…Got Slim. This is because endorphins. However. The experience and knowledge I acquired backstage 37 . 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. Therefore. Incredible as it may seem. Got Fat! phenomenon is known as exercise-induced dieting. the Surgeon General’s use of “or more” and the notion that intensity is not important are careless statements. are as powerful and addictive as morphine. you must remember why you are exercising: to increase lean muscle and burn fat. 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).Chapter 1: Been There. also released during intense physical activity.
These are the real experts in the field of fat loss and nutrition. while bodybuilders have always known its value in increasing a sluggish metabolism and in shedding unwanted pounds. steroid-abusing. is what ultimately inspired the development of the TrainChange exercise and nutrition strategy. Got Fat! during these events was astonishing. Another contribution. and that which was shared with me by other athletes. Case in point: doctors have only recently started to suggest free-weight training as a means to treat overfat and obesity.Chapter 1: Been There. The original fitness aficionados like Jack LaLanne. Charles Atlas. What I learned as a competitor. and defining standards. It was not an official 38 . 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. Done That…Got Slim. blazing paths. conquering obstacles. They stand at the forefront of the battle. I will dispel another belief: not all bodybuilders are the muscle-headed. Bernard McFadden and numerous others used their passion for living healthy to spur many of today’s fitness ideas. Innumerable therapeutic concepts have their origins in the bodybuilding community. as common as it may seem now. dimwitted characters they are commonly portrayed as. is the advocacy of resistance exercise. all the while maintaining an elite level of mental discipline and focus. With that in mind.
Chapter 1: Been There. chasing the problems of dilapidation. but bodybuilders have been using it since 1900. This cannot be done with a pill. you must first learn how to work with this system instead of against it. The majority of information we do have is based primarily on speculation and theory. a 39 . but rather to manage it. Done That…Got Slim. modern medicine would only reflect page one. Over 100. Got Fat! medical recommendation to promote health and wellness until the early 1980s. there is no general consensus as to how the body works with regard to calorie storage and utilization. What we do know. is that the body is equally efficient at storing calories as it is at burning them.000-page book. if you want to lose fat and keep it off. they’ll remain overwhelmed. Your objective should not be to eliminate fat. Unfortunately. Given that.000 years have gone into perfecting the body’s complex system of calorie utilization. however. At present. bodybuilding does not receive the attention it deserves because it is depicted as a kinship built on muscles rather than brains. Where to From Here: TrainChange If a complete understanding of the human body were placed in a 50. Until more doctors and scientists tap into the knowledge of this community. realizing the value of healthy buttressing. a personal trainer. and it’s unlikely that modern science will unravel the system anytime soon.
The objective of chess is to hunt down and capture your opponent’s king. liposuction or surgeries that induce calorie deprivation. Each player has a turn to attack an opponent’s position while defending his or her 40 . Finally. and focus on the way we’ve begun to feed it? Fat management is complicated. years from now gastric bypass surgery will be viewed as the equivalent to the age when doctors used leeches to suck out illness. To successfully control fat. Done That…Got Slim. Fat loss is akin to playing chess in that it requires a strategy of calculated moves. In our era of calorie abundance.Chapter 1: Been There. you’ll need a lifelong fitness plan. Second. prepare a strategy that works with your body instead of against it. we must reprogram our body to burn calories instead of storing them. this is essential to designing an effective exercise and nutrition strategy. a fad diet. both physically and mentally. The physical obstacles are the powerful survival responses already introduced. but not impossible. both physically and mentally. prepare for the known obstacles of fat loss. Got Fat! piece of fitness equipment. In fact. Instead of trying to change the way our body has functioned and survived throughout time. and the mental obstacles will be uncovered as you read on. Your plan should be designed with the intent of keeping you healthy. shouldn’t our efforts be aimed at working with the natural accord of the body. you must do three things: First. to maintain your success.
On a personal level. Done That…Got Slim. Everyone’s strategy will be different. and increase your metabolism. scientific principles. During a diet. focusing on where you want to be. the opponent is your body and the goal is to capture its fat. not rituals and dogmatic beliefs. They are based on evidence and facts. I’ve taught numerous clients and friends how to control their body fat using the same basic techniques. Furthermore. it prevents your body from storing calories. If you accomplish this while preventing the body from reducing your metabolism. you win the game. you’ll see that long-term maintenance requires less work. Professionally.Chapter 1: Been There. By following the examples and using the 41 . TrainChange is a well-planned fat management strategy. The principles are practical and realistic. All of the TrainChange moves are based on sound. I’ve used it to control my weight for the past ten years. While on the offense. Got Fat! own. Years of research and first-hand experience have been used to develop TrainChange. but victory goes to the player with the most well-planned strategy. but the paths and obstacles are the same. It’s about assessing where you are. On the defense. it forces your body to burn excess calories. and mapping out a strategy to get you there. build lean muscle. TrainChange is about foresight. It’s a collection of offensive and defensive moves for use in your fat loss battle. Once you master the strategy. entering the dreaded starvation mode and getting stuck on fat loss plateaus.
Done That…Got Slim. Cross-Check #1 Compare what you learned in this chapter against your Personal Inventory answers for questions 1. Got Fat! advice of those who have already won the game.500 calories per day. 42 . Note: The average woman burns 1.700–2.000 calories per day. you too will achieve a quick and decisive victory.Chapter 1: Been There. The average man burns 2. A pound of fat contains 3. 2 and 3.500 calories.200–2.
Although not severely overfat. and had 28% body fat. Between the loss of fat and the increase of muscle. When she arrived at my office her perky energy filled the room with excitement. the ideal body fat percentage for her age was around 22%. butt. she’d also have to boost her metabolism by increasing her lean muscle as well. This time. Susan’s 43 . “Oh. Her plan revealed that she’d have to lose 23 pounds (of fat) to reach her ideal body fat percentage. in order to keep the fat from coming 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. legs. 31 years old. I immediately created a goal plan based on her requests.” She then went on to add. She was 5’3”. tone my arms. the muscle tone and increase in energy would be natural derivatives of her progress. yeah. she went on to say. After explaining to me that she had lost weight on other diets but always gained it back. however. “I want to lose about 20 pounds.” Seeing that Susan wasn’t lacking in the faith department and was eager to get started. and get a six-pack.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. 136 pounds. I want to have more energy and improve my breathing.
To be perfectly honest. it doesn’t get easier.” “Susan. Taking hold of her nutrition plan and scrutinizing it for several minutes.” You’ve Got to Face Reality People have been misled to believe that eating healthy and exercising is supposed to be easy. “But I don’t want to give up my orange juice and oatmeal in the morning. When you approach your goal with the intent to make as few sacrifices as possible. don’t expect to see results. 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. and I don’t like to exercise. Significant change requires significant sacrifice. you’ve become habituated to having junk food parties in your mouth and only using your muscles to provide the guest transportation. it’s because you aren’t. there are days I’d rather eat a slice of pizza 44 . contingent on the level of effort she put into her routines. she looked up with an unpleasant grimace and said. She would reach her goal in approximately 18 weeks. I’m frequently asked if living a healthy lifestyle gets easier over time.Chapter 2: What It Takes To Get In Shape total target weight would be 120 pounds. If you get back from the gym but don’t feel like you’ve just worked out. it’s because you weren’t working. It isn’t. Bottom line. not many people do. The answer is no. More than likely.
you get accustomed to living the lifestyle. love handles and junk food hangovers. even once all of this occurs. As the process continues. Each time you make a healthy choice. You feel a new sense of well-being. you feel healthier. however. 45 . cottage cheese thighs.Chapter 2: What It Takes To Get In Shape instead of a meal replacement bar and struggle to make the healthy choice. before you know it. is that you acquire a subconscious discipline over time. you get excited at the physical changes taking place in your body. eat the pizza — no one will know. Physically. “Go on. “I look great!” But in addition to that. You look in the mirror and say. you realize it’s easier to live with the sacrifices required to stay healthy than it is to deal with the pot belly. Just realize (and appreciate) that looking and feeling this great are the benefits of continually working through the process. The good news. you feel great because your energy level and self-esteem have also gone up. In the end. In turn. those habits develop into permanent lifestyle changes. In other words. don’t expect the process to get easier. stronger and more confident about yourself. Then. you start doing things you never thought possible. Yet. something I call living on healthy autopilot.” or “You really don’t need to go to the gym because missing one day won’t hurt” are thoughts I continually battle with. your resolve increases and living healthy eventually becomes an everyday habit.
For example. it is. So at this point. training diehards who consistently give 100% to exercise but only 30% to nutrition end up with a lot of muscle — hidden under fat. this may seem incredibly basic. Meanwhile. Nutrition. studies have shown that individuals consistently putting 100% into nutrition but only 30% into exercise barely lose five or six pounds. Well.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. but it is the balance that exists between each component that determines the success of the TrainChange fat-loss strategy. 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. and Consistency. “But were you doing them correctly?” In my experiences I’ve learned that people apply each component to their own degree of personal preference. At first glance.” I’m sure you have used these components at some point in your fat-loss battle but didn’t get the results you wanted. that’s why I call them the “Three Basic Components. On the other hand. if we were sitting in my office. 46 .
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 .
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. As consumers. “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. many of your beliefs about the Three Basic Components probably haven’t come from scientific facts.” and “Our Xweek program will leave you healthy and fit forever” are 48 . Rather.” “Product ‘X’ will make exercise easy and fun.
personal trainers. individuals often assume I know the shortcut to the end of the rainbow. aerobic instructors. but because they usually don’t have a realistic approach to solving their fat-loss problem. As a fitness specialist. those with little or no fitness background are more receptive to the new concepts. ultimately setting us up for failure. “If what you’ve been doing works. The first thing I tell them is to throw their map — along with everything they’ve heard about fat loss — out the door. nutritionist. They walk into my office. I simply ask. but still struggle with their own fat-loss battle (i. the fat loss information I provide clients with either a) amazes them. doctors. then why are you still overfat?” The majority of what they’ve been taught about fat loss came from dogmatic practices and half-truths. hand me their map and expect to be taken directly to their treasure. etc. And considering weight-loss and dieting product retail is an $80 billion-a-year industry.).Chapter 2: What It Takes To Get In Shape messages that create unrealistic expectations. Not because their personal insight isn’t valuable. we eagerly chase after it. I call it chasing the fat-loss rainbow. In both 49 . As would be expected. the most difficult clients are those already involved in fitness.. professional athletes. because practices they have followed for years and held so dearly are difficult to let go.e. dancers. Amidst their resistance. In contrast. As I strip away the hype and take away the bells and whistles. or b) upsets them.
Some people don’t like this approach because they still want to believe the hype. but it’s the truth. When such is the case. Granted.m. dedication. I provide the guidance and tools they’ll need to make the fat loss journey: a new map. I tell clients my technique requires hard work. After spending two hours in traffic (with no 50 . 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. 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. it’s not the most encouraging thing to hear. instead of 6:00 a.m. a list of known obstacles. In short. It’s important they understand that with TrainChange fat-loss strategy. and tips on how to overcome them. if I didn’t painfully thump them in the head with a harsh blow of reality I’d be another fictitious rainbow. instructions on exercise and nutrition. fat is not shed instantaneously. commitment and.Chapter 2: What It Takes To Get In Shape cases. I believe my job as a fitness specialist is to guide and empower my clients with information. For the ones who are ready. I emphasize they shouldn’t expect to see results at the end of every week. I help them establish a realistic and achievable goal. By starting at this point. From the outset. most of all.
Intense activity forces your body to convert fat calories into energy. Yeah. the best way to recuperate from a bad day and increase your energy level is to exercise. It turns up your fat-burning furnace. Done in the form of progressive weight training.Chapter 2: What It Takes To Get In Shape accident to show for it). By the time you make it home through an additional two hours of senseless traffic. and rest. Come five o’clock. Then you realize that sitting on the kitchen table at home lies the lunch you prepared this morning — which partially contributed to your tardiness. 51 . exercise promotes muscle growth. all you want to do is get naked. we all have those days. exercise is the easiest of the Three Basic Components to implement. Moreover. which metabolizes more calories into energy. you walk out of the office to see that your missing lunch is staring at you from the backseat of your car. After checking every pocket in your pants. you get into the office late where you find 62 e-mails and 23 voicemails all marked URGENT. Exercise is the best way to increase your metabolism and energy level. The more intense the activity the more calories you burn. it provides instant mental and physical gratification. you remember that your cash and ATM card are in the jacket you wore yesterday. having managed to survive all day eating only a package of doughnuts and leftovers in the lunchroom fridge. Believe it or not. shirt and jacket twice. lie down. That is. once you get started.
of course. Yet. what good are doughnuts without another 20-minute wait. while exercise is considered an elective.Chapter 2: What It Takes To Get In Shape and as your muscles continue to grow. your BMR. The average person knows he or she should exercise more. The 45 minutes we spend standing in line for a box of Krispy Kreme® doughnuts replaces free-weight training and. 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. To most. this time for Starbucks®? Amazingly. people treat exercise as an optional component in life 52 . keeping your body active is required to maintain good health. The net effect of adding exercise to your daily routine is an increase to your energy level. What’s more. the more energy they require. and your Total Daily Energy Expenditure (TDEE). So what do you think you’ll have more of with all of this energy flowing through your body? Energy. In fact. Both young and old can benefit from regular exercise. eating is viewed as a necessity. The reality is. studies suggest that not exercising is risky behavior. people are willing to spend more time destroying their body than they are willing to devote toward improving it. Over two-thirds of adults do not engage in physical activity on a regular basis. And the most common excuse people give for not doing it? Lack of time. but doesn’t.
In fact. you still would not get that big. aside from living your life with morning breath. Muscle growth is ultimately controlled by the release of growth hormones. but eventually. consider yourself the whole-body equivalent of a walking root canal in the making. we don’t have the same peer pressure to exercise as we do to have fresh breath. Regrettably. you are in a constant battle to keep the muscle you have. you make time to brush your chompers every day. a lack of friends and people running. your buttery yellows would rot and fall out. the underlying principle of TrainChange is 53 . let’s set the record straight: exercise alone will not turn you into the Incredible Hulk®. Well. it’s your responsibility to exercise at least three times a week — otherwise. These hormones are released in limited amounts to ensure your body remains within a natural balance. friends can’t pass you a mint as a reminder that you forgot to do your workout this morning.” in time. “’Yuck mouth’ has entered the building. plugging their noses while yelling. Second. That is to say. Nevertheless. Imagine what would happen if you didn’t brush regularly. Think of it like this: exercise is to your body what a toothbrush is to your teeth. As it is. exercise merely helps to maintain it. they will. Another common reason I hear for not exercising is a fear of getting too muscular. To prevent this. if you trained three times a day every day for an entire year.Chapter 2: What It Takes To Get In Shape because they don’t feel the immediate ramifications of not doing it.
I’ll tell you ten things you must consider when planning an exercise routine: 1.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. you need an exercise routine. Whichever modality you decide best suits your needs. and by progressively adding more weight and repetitions. how should you go about improving your exercise habits? First. because that isn’t the intent of this book. There is Nautilus® equipment for simple routines. In short. “I don’t want to get too big” excuse out the window. Exercise a minimum of three days a week 54 . The equipment in most of today’s gyms is quite intuitive. you can produce the same results as if you were an exercise expert. Rather. you can throw the lame. Pilates® equipment to combine stretching and strengthening exercises and. when it comes to exercise you may not know what to do or how to do it. free weights. every day. Knowing this. For that reason. If you’re a beginner. you should be more worried about maintaining muscle than gaining too much of it. So. isokinetic machines for targeting specific muscle groups. remember that a mastery of the basic exercises should be your first priority. That’s okay – it’s an obstacle you can easily overcome. By simply doing the basic exercises (listed in Appendix II) very well. of course.
several are listed in Appendix II as well. 3. A good routine incorporates all ten modalities into a single workout. Don’t train the same muscle group within a 36-hour period. Cardio shouldn’t be done more than every other day. Give your body enough time to recover after a workout. Allow no more than a 2-minute rest between each exercise. 4. Nautilus machines are better for toning and defining muscle. 10. And remember. it’s never too late to start. 5. 2. Use cardio to burn fat (to reveal the muscle you already have). Free weights are best for building muscle. Stretch between every exercise. 7. if you have never exercised in your life. When you are ready for a more advanced routine. 6. In brief. the best results come from training smarter. 8. 55 . 9.Chapter 2: What It Takes To Get In Shape (six maximum). there are a number of great books dedicated exclusively to performance training and targeting specific body parts. For a beginner to mid-level routine. not harder. Perform no more than 90 minutes of total exercise. I recommend using the basic exercises already mentioned. whether you consider yourself a beginner or an expert.
you do your routine and get out by 8:00 p. you are in the office by 9:00 a. the majority of the fat-loss process is about remaining in compliance with your nutrition plan. then eat dinner around 8:30 p. I believe 70% of your results come from nutrition while 30% come from exercise. Once there.m. and squeeze in a snack while at your desk or while returning those urgent messages. In my opinion. the level of effort put into all Three Basic Components must be 100% equal for them to be effective. Like a good little worker bee. You go home. Therefore. etc. the majority of your day is spent struggling to stay on your nutrition plan.m. you eat lunch. insulin level. After making it through the post-lunchtime drowsy. But when nutrition is compared to exercise. head-bobbing whiplash game. BMR. You talk on the phone 56 . you actually get up at 6:00 a. You are constantly required to make decisions that affect your satiety. As noted earlier. At noon.Chapter 2: What It Takes To Get In Shape The Second Component: Nutrition I’m often asked which is more important. less than two hours a day go toward exercise.m. you eat another snack at 3:00 p. catabolic state. You get off work and make your way to the gym around 6:00 p. and eat breakfast. take care of your pet or kids. read the paper.m.m. When leading a healthy lifestyle. exercise or nutrition. the answer is nutrition. As an illustration. get showered. In contrast.m. let’s say your average day is similar to this: Having figured out how to correctly set your alarm clock.
Anyone already successfully living a healthy lifestyle unquestionably agrees that following a nutrition plan is more complicated. Furthermore.m. You then go to bed so you can do it all again tomorrow. if you don’t follow your nutrition plan. anyway. If you haphazardly consume calories throughout the day you definitely won’t reach your goal. You brush your teeth— because you refuse to be called “yuck mouth” — and prepare your lunch (placing it next to your car keys). if you don’t eat enough calories you’ll also gain weight. your body won’t receive the nutrients it needs to benefit from exercise. you have another snack. and requires more work. 57 . Bottom line. than following an exercise routine. you’re wasting your time. you can’t just throw anything into your mouth. or whatever. if you aren’t following a sound nutrition plan. and as already mentioned. Providing your body with the correct amount of calories is the most challenging aspect of fat loss. get some work done. you have to consciously stop and eat six times. it has to be from your nutrition plan. and at 11:00 p. Obviously. Don’t you wish life could be so calculated? In a healthily planned day like this. Equally important. regardless of how many hours of exercise you are putting in to burn fat.Chapter 2: What It Takes To Get In Shape and watch a little TV. eating too many calories results in weight gain.
lasting results. New routines are constantly required to bring about adaptation and change. Following a well-designed fitness strategy is the key to achieving steady. On average. Consistency. three days. At the same time. In fact. the more results you will see. it will only be effective if used on a regular basis. adapting to a routine is like pulling a rubber band from both ends. All the same. Consistency is following the directions until you get there. or even a week. and vacations into a lifelong fitness strategy. it does not happen in 48 hours. expect to put forth effort for a minimum of fourteen days before any real change takes place.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. cheat days. a single day of missing your routine won’t snap your body back into its original shape. instead of using this as an excuse to skip a day in your routine. Consistently applied resistance causes the rubber to become tight and toned. unlike a rubber band. the rubber band conforms back to its limp shape. the longer you follow them. even if you have a great routine. To your body. For that reason. Luckily. use it to incorporate rest time. As tension is eased. is 58 . however. Your body responds to fitness routines the same way. something that does not occur overnight. routines are merely templates that help you start making lifestyle changes.
I must tell you that I have a scar on my left knee. all as a result of learning how to ride a bike as a kid (oh no. use routines to make informed decisions to keep you from veering off your intended path. and question how to get around them. To change the subject. not the clichéd bike analogy! But I really do have the scars. Instead.Chapter 2: What It Takes To Get In Shape the force that causes the change to occur. nor is it a quick fix. and two on the other. the more often you follow the routines. The TrainChange strategy is not an intermittent fat-loss solution. in turn. this places you in control of your body. It is the glue that binds exercise and nutrition together. as you encounter new obstacles you’ll no longer need to stop. and it was a really traumatizing experience). you overcome an obstacle and empower yourself. two on my right. and use those skills to simply kick the new one out of your way. Over time. scratch your head. you have a guideline for your journey that keeps you moving in the right direction. Once combined. you’ll think back to how you overcame previous obstacles. Each time you make a healthy choice. Like a tourist reading a guidebook. the easier it will become to do them. 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. After 59 . Undoubtedly. three on my left elbow. It is a contract you make with yourself and commit to following every day.
Things happen. you will eventually reach your destination. A part of consistency is also learning how to get back on the bike. you are bound to fall off the fat-loss bicycle. to learn from your mistakes. specifically. Until you do. one that would allow for enough flexibility to adjust to people’s 60 . just remember that as long as you are willing to get back on your bike. Something to think about As previously mentioned. you’ll get tired of falling and you’ll finally commit to staying on the fat-loss bike. I know how difficult it is to stay on a fat-loss regime. Simply wipe the dirt off your butt. Sooner or later. In the end. 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. I eventually rode that bike. you don’t have to start at point A each time. hop back on your bike and start riding from where you left off. TrainChange is not a diet. Inevitably. It’s a logical approach to control fat storage and utilization. My philosophy was to design a generic model that could be customized to fit into anyone’s lifestyle. others fall partially and just get dragged along until they can’t take it anymore. But when you fall. and keep making progress. Some fall off completely. the only thing that kept me motivated about wanting to ride it was that I got tired of falling off.Chapter 2: What It Takes To Get In Shape several weeks of practice. Some fall harder than others.
This form of standardization decreases the amount of time it takes to construct houses and reduces costly errors. To illustrate this point. roofing. 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. installation of windows and doors.) are reusable design patterns. think of the process used to construct houses. where diets (i. once the forces that drive the problem of fat storage and excessive calorie consumption have been identified. and exercise routines. The process is basically the same: grading and site preparation. nutrition plans and consistency are blueprints used to implement the patterns. achieving long-term fat loss will always require an 61 . The Zone. etc. foundation construction.e. Think of TrainChange as an architectural structure for establishing a long-term fat loss goal.. framing. Protein Power. To deal with these varying constraints. The fundamental design principals are universal. TrainChange revolves around the “problems” that lead to excessive fat storage and calorie consumption versus merely applying a short-term “solution” to decrease fat. This is important because.Chapter 2: What It Takes To Get In Shape body type and various needs. Using this approach. All the same. but construction of a house in the sand will have a different set of problems than construction of a house on a hill. a solution can be created based on an individual context. etc. However. Atkins. since everyone is unique and lives within different constraints. an absolute solution cannot be derived.
Applying a TrainChange Strategy Now that you have an idea as to what is required to lose fat. is to assist you in reaching your goals by identifying and preparing for known constraints. nutrition. a sound nutrition plan. and the ability to remain consistent while implementing them. Therefore. Yet. it’s safe to say there will never be one. At this point. Atkins. and consistency. etc. everyone will encounter semi-unique constraints and obstacles that must be dealt with in order to achieve their fat-loss goals. are treated as pluggable components that can be integrated into TrainChange according to your lifestyle. the TrainChange mission Diets like The Zone. all the while teaching you how to modify and incorporate existing solutions—which will ultimately help you reach your goals faster. body type and Long Term Goal plan. And based on what you have just learned about exercise. you should realize that losing fat is not the 62 . Protein Power. I’m sure you understand why a “miracle” fat loss pill hasn’t been created.Chapter 2: What It Takes To Get In Shape effective exercise routine.
Teaching you how to make better food choices on your own. 3. Developing eating habits that force your body to burn excess calories and fat. Minimizing the loss of lean muscle associated with dieting and preventing fat-loss plateaus. Setting up cheat days to help maintain a high metabolism 63 . from both a physiological and psychological perspective. Finding balance between sticking with your nutrition plans and exercise routines while maintaining a normal life. Next. 2. Overcoming the mental fatigue of staying in compliance while following your nutrition plans and exercise routines. 2. Therefore. TrainChange is a “problem/solution” approach to fat loss. into the following problem domain by: 1. Incorporating exercise into your lifestyle and instructing you on how to deal with peers who are not dieting. Recognizing foods [and food combinations] that cause excessive calorie storage. Using exercise to increase lean muscle as a means to maintain a high metabolism. 2. it’s a logical strategy that keeps fat off by: 1. In other words. Finally. The problem is keeping it off.Chapter 2: What It Takes To Get In Shape problem preventing you from reaching your goal. TrainChange then defines patterns and relationships within the problem domain and offers you the following solutions to deal with problems as they arise: 1. TrainChange places the known difficulties of fat loss. 3. 3.
3. As we all know. but the extreme level of calorie reduction cannot be maintained. Using the old approach. don’t sheepishly follow your TrainChange routines. Because of the damage this approach does to one’s metabolism. Reduce fat intake. physically or mentally. the ultimate problem associated with fat loss — KEEPING IT OFF — is solved by the time you reach your goal.Chapter 2: What It Takes To Get In Shape and to provide you with a mental break from dieting. Increase exercise. fat is gradually put back on. results on this type of program do occur. the solution is to: 1. For this reason. The ultimate goal of TrainChange is to teach you how to develop your own nutrition plans and exercise routines. 2. In the end. All to be done over a finite period of time. You will acquire skills that enable you to plot a course to any fitness goal. Reduce calories. By doing this. This is in contrast to the traditional “solution/problem” approach to weight loss. when a routine is not available. If you do. you’ll get lost and never be able to complete the 64 . the focus of TrainChange is on teaching you how to keep the fat from coming back while you are taking it off. the individual typically regains more weight than was lost. For this reason.
you could bring your own lunch — not always a popular choice. Should you choose to do so. however. Hence. you could cut out some of your breakfast calories (which does not mean skipping breakfast entirely) and save them for the luncheon. this proactive approach to obtaining your goal reinforces the discipline you need to maintain long-term success. “Why were they designed in that manner?” Try to figure out how you could have created your own routine and produced the same outcome. Do this for the first eight weeks.Chapter 2: What It Takes To Get In Shape journey on your own. For example. you know food from your nutrition plan won’t be available. once you’ve learned how to TrainChange.TrainChange. always ask yourself. you could use the total daily energy expenditure calculator at www. when following your TrainChange routines. Three.com to increase the exercise. Two. you’ll ALWAYS have options that empower you to stay on your fitness path. One. The challenging part. Once you are comfortable utilizing the routines. because everyone starts asking what are you eating and why. say you’re planning to attend a business luncheon. in your workout for the day (and actually do the workout rather than just talk about it). begin to substitute additional foods into your nutrition 65 . you now have several options. or intensity level. From prior luncheons. is remaining committed enough to look for those options. The point is. With TrainChange.
how are you supposed to choose the one that’s right for you? Should you follow low-fat/highcarb. you’ll learn how to TrainChange more efficiently. and is something you are truly comfortable with. or worse yet. One Diet Does Not Fit All With so many diets on the market. what use is that? Presently. 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. Picking the diet — or method — you are going to use to 66 . we are as effective at choosing a diet as we are aiming for a bull’s-eye wearing a blindfold. low-carb/high-fat. each time you read it. Now really. To get the most out of this book. standing backward.Chapter 2: What It Takes To Get In Shape plan while looking for ways to increase your total daily energy expenditure. I guarantee. low-carb/high-protein. keep it as a reference guide. or a variant of them all? At best. our standard for picking a nutrition plan is usually based on the latest fad diet receiving the most press. and new ones constantly being introduced. doesn’t exceed more than 2 pounds of weight loss per week. 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. Similarly. don’t just read it once – instead.
My goal was 67 . there are those who are a mixture of the two. regardless of how committed you are to following a nutrition plan. Therefore. and we must exercise to boost those needs further. However. Granted. everyone is unique and requires a different type of diet. if you are following one that doesn’t work for YOUR body. From the experiences I’ve had working with various clients. The approach you choose can make the difference between losing fat or gaining more of it. one thing does remain the same in all of us: we must all eat according to the needs of our body. I began looking for successful (and unsuccessful) dieting patterns. I’ve come to the conclusion that the one-size-fits-all concept of dieting is fundamentally flawed. I’ve learned that not everyone metabolizes calories the same way. Truth be told. Which Diet Should You Use? In hopes of finding out why people respond better to certain diets. Those more efficient at burning fat do better on the high-fat/low-carb diet. Some people are genetically designed to burn carbohydrates better than fat and do well on the traditional high-carb/low-fat prescription.Chapter 2: What It Takes To Get In Shape lose fat should not be taken lightly. you’ll never reach your goal. I didn’t have the resources to conduct a full-blown research study so my outcome was based purely on observation. And yes. personal research and interviews. In other words.
essentially reducing them into repeatable methods.Chapter 2: What It Takes To Get In Shape to develop several generalized approaches to fat loss based on the needs of my clients. and to then customize those approaches into simple templates.] Another interesting observation was their lack of desire to eat sweets [junk food like candy bars. Their meals consisted of everything from fruit to pasta to orange juice. with very little body fat and muscle mass. Some simply avoided them because they felt it was the healthy thing to do. I looked on in envy as they indulged in the very foods I have to vehemently steer away from. and since they didn’t crave it. as well as an occasional sweet. especially red meat. When it came to eating. cookies] and meat. they are often the ones who have a difficult time gaining weight. In regards to meat. cakes. 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. many said it often left them feeling bloated 68 . So. I immediately noticed this group normally had small body frames and bone structure. [Yes. they pretty much ate as their taste buds led them without concern about the number of calories consumed. what I wanted to know is what they were eating and in what quantities. they never made a conscious effort to incorporate these foods into their diet. In fact.
I later learned that this occurrence had also been observed in clinical studies. or in the total calories consumed between obese people and the general population. One of these substantiating studies was conducted by Stunkard. This group had an obviously larger build with more muscle mass and a thicker bone structure. All in all. While observing these individuals. many in the B group ate fewer 69 . 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. Group B Next on my list were those people who gain weight with no problem. what they considered eating “anything” is what I’d consider as the traditional high-carb/low-fat diet. while another was done by Garner and Wooley (1991).Chapter 2: What It Takes To Get In Shape and heavy so they only ate it on rare occasions. Yet. Additionally. Lindquist and Meyers (1980). in the speed of eating. I would further conclude that because of their constant struggle with weight. Cool. in the bite size. The research showed that there is rarely a difference in the amount of food consumed. there was no indication they ate more overall calories than Group A. In my own analysis. many of them grew up as weighty children or teenagers and have constantly battled with their weight. These studies concluded that most obese people do NOT eat more than the general population.
their body fat would quickly begin to climb. Although not as lean as the first group. when their body fat did increase. share several unique qualities with the other groups. 70 . So as a whole. They did. they eaily maintain their ideal amount of body fat. 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. And once again. they have a genetic tendency to build muscle quickly. Like Group B. Like Group A. nor as thick as the second. instead of reducing their calorie intake.Chapter 2: What It Takes To Get In Shape calories than their lean nemeses. Using your Body Type and Muscle Type to Determine your Diet Amidst this information gathering a light bulb in my head went off. Group C was able to maintain and gain both fat and muscle. and if they didn’t monitor their calorie intake. I thought back to two topics I had studied while working as a personal trainer: somatotypes and muscle fiber types. In other words. there was very little difference in the types of food they ate. in addition to being able to readily shed fat when desired. they simply increased their exercise/activity level and easily took it off. when compared to Group A and Group B. it was the basic high-carb/low-fat diet. they ate a large variety of foods high in protein. however.
mesomorphs and endomorphs (Figure 2-1). while a pure endomorph is a 11-7. we have predominance toward one or another. it is successfully being used to create classifications in other areas such as identifying personality types. Sheldon developed somatotyping as a way to classify people according to their body type.Chapter 2: What It Takes To Get In Shape Somatotyping In the 1930s. and is questionably an exact science. a 7-11 would have minimal mesomorphic and endomorphic features and would be considered an extreme ectomorph. For example. an extreme mesomorph is a 1-7-1. William H. Thus. As illustrated in Figure 2-2. but everyone is a mixture of all three types. and then describes it using three numbers on a rating scale from 1 to 7 (one being the minimum and seven the maximum). He believed that people can be classified into basically three body types: ectomorphs. finding relationships between morphology 71 . Somatotyping examines how linear (ectomorphic). Still. Ratings are determined by the degree to which an individual exhibits a specific somatotype. Harvard psychologist Dr. according to Sheldon’s system. Although somatotyping is not 100% accurate. muscular (mesomorphic) and fat (endomorphic) an individuals body is. no one is simply an endomorph without also having some mesomorphic and ectomorphic qualities.
and tend to store considerable body fat (football players. have broad chests and an average amount of body fat (sprinters. and identifying nutrition and exercise behavioral patterns.). swimmers.). Visual Somatotyping Mesomorph Endomorph Ectomorphs are typically tall and thin and have a narrow body. high jumpers. short arms and legs. have a round body. 72 . gymnasts. and very little fat (basketball players. Mesomorphs are usually more muscular in their arms and legs. distance runners. etc. etc. Ectomorph Fig 2-1. etc.). wrestlers.Chapter 2: What It Takes To Get In Shape and disease. Endomorphs are stocky. wiry muscles. shot putters.
On average. 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). and it plays a major role in metabolic activity. Type IIb fibers. on the other hand. these muscles create energy by combining fat and oxygen. meaning they have the ability to create energy from oxygen and fat as well as glycogen. have a high capacity for glycolytic energy production and receive their energy from glycogen (or stored carbohydrates). skeletal muscle makes up 35-50% of your body mass. especially fatty acid oxidation. In other words. having a better understanding of your predominant muscle-fiber type will allow you to tailor your nutrition plans 73 . Approximately 20% of your total energy expenditure comes from skeletal muscle activity. Type IIa fibers are an intermediate hybrid of the other two and possess both aerobic and anaerobic qualities. For that reason. Type I fibers have a high capacity for oxidative energy metabolism.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.
Logically. each somatotype has a predominant muscle type. they require glycogen. their muscles store more fat than glycogen. Still.Chapter 2: What It Takes To Get In Shape and exercise routines to the needs of your body. require more fat and oxygen (aerobic) to produce energy within the muscle. Since their muscles create energy without oxygen (anaerobic). As would be expected. As a result. This makes people belonging to this type incredibly efficient at metabolizing fat. for instance. Ectomorphs also do extremely well in endurance activities. powerful weightlifting endomorphs have a higher concentration of Type IIb fibers. Ectomorphs. such as distance running and cycling. thus maximizing energy utilization and reducing excess calories from being stored as fat. their muscles store more glycogen than fat. Muscle Metabolism Because each somatotype has a predominant muscle type. and the ratio and distribution of these fibers is determined by individual genetics. since fat is their primary fuel source. Type IIb in endomorphs and Type IIa in mesomorphs. Type I is most dominant in ectomorphs. they each have metabolic strengths and weaknesses that allow them to excel at different activities. In contrast. Lastly are 74 . with the highest concentration of Type I fibers. all three somatotypes are a mixture of Type I and Type II fibers.
who have the unique ability to create energy from oxygen. if the muscles of endomorphs utilize carbohydrates better than fat. As the hybrid of the group. why is carbo-loading such a common practice among athletes? That is to say. Furthermore. my gray matter began to throb with questions! [To account for the variables of inactivity and a lack of exercise. which fuel does the mesomorphic sprinter benefit from the most. Type IIa fibers have the ability to store intermediate amounts of both glycogen and fat. where would their unused carbohydrate calories go? Would they be stored as fat or burned as energy? Just the same. fat and glycogen. 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. they are the only fibers capable of doing this. I focused my initial questions toward athletes to represent the most consistently active part of the population.] I started with the hypothetical question: if science has shown that Type I and Type II fibers metabolize calories differently. Although their Type IIa fibers are similar to Type IIb fibers in that they initially require glycogen to produce energy.Chapter 2: What It Takes To Get In Shape the quick sprinting Type IIa mesomorphs. carbohydrates or fat? And if 75 . they can be conditioned to use oxygen and fat as well. With this in mind. what benefit does an ectomorphic marathon runner gain from eating carbs when their muscles function better on fat? Second.
76 . Cross-Check #2 Compare what you learned in this chapter against your Personal Inventory answers for questions 3.Chapter 2: What It Takes To Get In Shape consumed simultaneously. if any. research in these areas. I found very little. 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. they’d utilize more calories for energy and store fewer calories as fat? With that. which would be used for energy? Which would be stored as fat? Surprisingly. I was left with one prevailing question. In the end. 4 and 5. and no immediate answer could be found. isn’t it logical to assume that if individuals ate calories suited specifically to their unique somatotype makeup. my research was taken in another direction.
It goes without saying that this approach is not working. the overfat epidemic will 77 . Four hundred years later.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. Had it not been for Copernicus’ courage to take a stand and question the beliefs of his time. Although Copernicus wasn’t the only astronomer to believe in this theory. modern astronomy would not be where it is today. other astronomers refused to question the status quo. Blinded by an antithesis toward fat. Today. he was the only one bold enough to address it. Out of fear that the idea would get them into trouble with the church. and the Earth being one of the planets going around it was an unthinkable concept in the sixteenth century. their answer to the overfat epidemic is to reduce the intake of calorie-laden fat. the belief is that fat loss revolves around consuming excess calories. 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. 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. Hence.
promotions. I believed the problem of overfat could be remedied by minimizing the accumulation of excess calories. to be productive and. In order for humans to function. birthdays. the feeling of happiness as the result of eating is tied directly to human nature. weddings (and sometimes divorces). But the principal problem is what we are eating. Whether it’s eating during the holidays. reunions.Chapter 3: The TrainChange Approach To Fat Loss never be solved if we merely continue trying to reduce calorie intake. That isn’t to say consuming excess calories doesn’t contribute to the overfat problem – it does. most of all. and other occasions. but by controlling calorie storage. not how much of it we’re eating. My initial task was to research how calories are utilized and stored. Rather. Eating is a festive event that has remained woven in the tapestry of all civilizations throughout history. we should stop trying to eliminate fat. 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. my goal was to find a solution that would allow individuals to maintain a healthy weight. not by counting calories. which has always existed. 78 . to remain happy. Therefore. we must eat. With this in mind. 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.
Alcohol calories (7 calories per gram) must be metabolized or excreted immediately because there is nowhere to store them. Once storages are full and your current expenditure has been met. For instance. The more storage space your body has for a calorie of a given type. The proper name for a fat cell is white adipocyte cell. when protein and carbohydrate calories are consumed. your body metabolizes and stores as many of them as it can. it can store limited amounts of protein and carbs in your muscles and liver — and an unlimited amount of fat throughout your body. These plump little cells are what we commonly refer to as fat cells. excess calories are shipped off to awaiting fat cells. or adipose tissue. The term “fat cell” is misleading because people assume these cells only store fat (further contributing to our fear of fat). Although very little is actually known about these 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. that’s not true. Well. what research does know is that they are tiny cells located throughout your body and that genetics and 79 . Adipose tissue is the major storage site for fat in the form of triglycerides. On the simple side. the more calories of that type it can store. it stores calories based on storage capacity. while your body has no capacity to store alcohol. On the other hand. this is the perfect opportunity to clarify another common misconception. Incidentally.
Additionally.000 in each of them. you’re broke. Unfortunately. You can spend as much as you like from each account. The important thing to understand is that fat cells store excess calories — even if they come from carbohydrates and protein. let’s go back to the main point and discuss the more complex aspects of calorie storage. protein or fat. In men.000 in bills that must be paid every day. whether your calories come from carbs. 80 . Adipocyte cells are an equal opportunity storage facility. huh? Either way. if you eat more calories than you burn. Each person has approximately 30 billion adipocytes in their body. and buttocks. simply calling them fat cells has led people to believe that only fat calories can be stored there. Bottom line. you’re going to go broke in two days. the backs of their arms. Women can have as much as 50% more adipose tissue than men due to their hip-thigh depots. with each cell having an unlimited storage capacity and the ability to multiply. but when the accounts run out of money. Nope. they all get stored in the fat cell.Chapter 3: The TrainChange Approach To Fat Loss gender determine how they are dispersed. while women have a larger accumulation around their hips. Based on this information. thighs. you have $1. which account would you pay your bills from? Not much of a choice. the majority of their adipocyte cells are located around the abdominal region. Let’s say you have two checking accounts with $1. Having said that. You’ll need to use your imagination for this.
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). for a total of $1.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. excess free fatty acids are either used by other muscles or sent to the dreaded adipocyte cells and stored as triglyceride. when a muscle receives a steady supply of its preferred energy source. when a glycogen burning endomorph follows 81 . when glycogen is the primary source. it can either be burned as energy or stored locally within that muscle (as intramuscular triglyceride). With that in mind. When it comes to burning calories. I found the answer to my question. 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. the same logic — only in reverse — is applied. it willingly burns the incoming calories as energy and then performs local calorie storage. Therefore. your body uses a similar logic. The outcome is dependent on the muscle’s current storage capacity and your total energy expenditure. Likewise.000? Which account would you choose then? The obvious choice is the one receiving money on a regular basis — it’s a no-brainer. In effect.
To prevent this. The direct opposite is true for the fat-fueled ectomorph. Until they receive a steady supply of glycogen. they aggressively store it and burn carbs for energy. since carbs aren’t your preferred fuel source. if you consume more carbs than your total daily energy expenditure. When they don’t receive fat. their primary source of fuel will be fat. On the other hand. your carbs are immediately metabolized because your fat-oxidizing muscles are not designed to store carbohydrates. just as you wouldn’t spend money from a checking account that isn’t receiving a regular deposit. such as with a low-carb/high-fat diet. when endomorphs deprive their muscles of carbs. their muscles attempt to conserve glycogen by relying on fat for energy. your body doesn’t burn calories (of a particular type) if there isn’t a steady incoming supply. Ectomorph Exercise and Nutrition Profile If your goal is to burn fat. In brief. your endurance-driven. use the traditional highcarb/low-fat diet.Chapter 3: The TrainChange Approach To Fat Loss a high-carb/low-fat diet. Similar to alcohol. However. oxygen-consuming muscles aggressively store the limited supply of fat while metabolizing and excreting excess carbs. his or her muscles eagerly convert glycogen into energy and store the limited intake of fat. follow an exercise routine that includes 30 82 . the excess will be stored in adipose tissue. With this type of diet.
Snacking should consist of foods high in calories and protein. chicken and fish. Discussed in Chapter 4. you must eat five to six small meals a day.Chapter 3: The TrainChange Approach To Fat Loss minutes of aerobic activity and 30 minutes of anaerobic activity performed three days a week. the key to your fat-loss success simply requires balancing your calorie intake to your BMR. Being that your muscles can burn fat and glucose. and products with a low Glycemic Index (GI)4 rating. rather than low-fat/high-carb choices like popcorn and fruits. 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. and slightly increasing your total daily energy expenditure. 83 4 . vegetables. Your nutrition plan should consist of foods high in carbs. as a mesomorph you have a little more flexibility in your diet. or the traditional high-carb/low-fat diet. Since you are genetically designed to be lean. rice. seeds. For an ectomorph struggling to gain muscle (without gaining fat). 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. whole grains. Mesomorph Exercise and Nutrition Profile If your goal is to burn fat. like dried fruits.Foods with a low GI rating elicit less of an insulin response than foods higher up on the index. use a low-carb/high-protein (fat) diet. Focus on eating foods like fresh fruits.
Your nutrition plan should consist of healthy fats and protein from foods like extra virgin olive oil. eggs. deep-water fish. when it comes to weight gain. the endomorph in you outweighs the ectomorph.Chapter 3: The TrainChange Approach To Fat Loss and develop muscle. excess protein will be used to repair and build new muscle. even with the increased flexibility in your food choices. tuna. in proper ratio. For this reason. red meat. and 30-60 minutes of anaerobic activity three to five days a week. you’ll do better on high protein diets. chicken. While you can eat more carbs without experiencing massive fat gain. Your exercise routine should include at least 30 minutes of aerobic activity 3 days a week. For mesomorphs wanting to gain muscle without gaining fat. eat five to six meals a day. Remember. chicken and fish. seeds. rather than low-fat/highcarb choices like popcorn and fruits. 84 . vegetables. Snacking should consist of foods high in calories and protein. like dried fruits. Your exercise routine should include at least 30 minutes of aerobic activity and 30-60 minutes of anaerobic activity five days a week. keep your total daily energy expenditure high and your muscles conditioned to prevent excess calories from being stored in adipose tissue. the effect insulin has on fat burning will only slow your progress. green vegetables and an essential fatty-acid supplement (EFA).
With this type of diet. Who would believe that if you wanted to lose fat. For the Skeptics Not convinced it’ll work? Neither was I when I first started piecing this puzzle together several years ago. fat is immediately metabolized because your glycogen burning muscles are not designed to store fat. Your nutrition plan should consist of healthy fats and protein. it goes against many of the basic notions of how to eat healthy and burn fat.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. rather than trying to incorporate the traditional low-fat/high-carb game plan. since fat isn’t your preferred fuel source if you consume more fat than your total daily energy expenditure. your anaerobic. However. In one sense. red meat. green vegetables and an essential fatty-acid supplement (EFA). from foods like extra virgin olive oil. chicken. the excess will be stored in adipose tissue. tuna. Similar to alcohol. some people actually have to consume more calories and fat? I too was once one of those staunch low-fat/high-carb 85 . 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. eggs. glycogen driven muscles aggressively store the limited supply of carbs while metabolizing and excreting excess fat. deep-water fish.
I know it’s not prudent to judge the message by the messenger. I had a number of heated discussions — with high-fat calorie advocates — about the implausibility of such a concept. I began LOOKING at who was delivering the message. Granted. research studies and reports that gave so many conflicting pieces of information. scientists. telling me to follow a low-fat/high-carb diet because it’s what they do. In fact. but come on now: I also believe the messenger should practice what they 86 . 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. That was until I thumped myself in the head with information and realized that fat loss does not revolve around reducing calories. prior to coming up with my own answer. Moreover. Going crazy with useless data overloads and not knowing who or what to believe for answers.Chapter 3: The TrainChange Approach To Fat Loss (and overfat) advocates that cringed at the idea of consuming more calories. having never had a fat problem in their life. I was overwhelmed by all of the doctors. Shocking concept. and how carbs are the best fuel source? Or how protein diets are so unhealthy? Like most people today. huh? I’d see doctors and nutritionists who were undoubtedly ectomorphs. What about all the studies that have been done that say how bad fat is for you.
The more I read the more I realized I’d have to find an answer on my own. are prone to gobble up their “scientific” assumptions as the gospel truth. as laypeople.not to mention the “money” that is used to push products through (and to prevent products from getting past) the FDA. Eventually. the more I studied with an unbiased eye.Chapter 3: The TrainChange Approach To Fat Loss preach and live the life they teach. And by the looks of it. 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. I did. The answer I came up with is the one that finally allowed me to make progress in my own fat loss 87 . the more holes I found in the traditional fat-loss approach. In doing so I began looking beyond the information I had been taught in the past and went out to find my own answers. it wasn’t working for many others either. Depending on who you talk to each expert has his or her own theory or hypothesis as to how calories are utilized and stored. but also in the shady lobbying that went into creation of the Food Pyramid and the Recommended Daily Allowances -. It’s a sad scenario. Not just in the blanketing high-carb/low-fat diet. At that point I got real with myself and finally admitted the traditional approach to weight loss wasn’t working for me. Amazingly. I personally found that revelation to be the most intriguing because it made me realize how easily we.
how to prevent excess calories from ever being stored as fat. don’t take it as the gospel truth. Recent Weight-Loss Discoveries Now you know the role genetics play in muscle structure and metabolism. and how to tailor a diet based on the needs of your body. it’s also the one that has allowed me to keep off the fat for the past nine years. That’s fine and dandy.Chapter 3: The TrainChange Approach To Fat Loss battle. It’s enough information to get you moving in the right direction for your journey. if you are skeptical about anything I have mentioned. 88 . metabolic activity is reduced. The brain translates information it receives from different organs into metabolic changes that affect how much food you consume. and more importantly. To do that. skin temperature. reducing your calorie intake results in fewer calories being burned. digestion. menstrual cycle. you must also learn how to mobilize existing body fat (adipose tissue) into usable energy. etc. or skeptical about anything you have been taught by someone else. Like I said. This is achieved by decreasing things like your energy level. Grab a book and do the research for yourself. and it’s the one I’ve just described. When the body does not receive an adequate supply of calories. fat burning capabilities. but not enough to turn your body into a fat-burning machine. As already discussed. the premise behind calorie storage and fat burning. and how fast your body burns it off.
Their individual leptin levels and fat-burning activity were then 89 . Calorie storage is a complex mechanism because it involves both genetic and environmental factors.Chapter 3: The TrainChange Approach To Fat Loss Recent discoveries have shed new light on the calorie regulation process. 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. mice with low levels of leptin ate more food and burned fewer calories. Leptin coordinates basic body functions such as eating and energy use. Fig 3-1. the mice ate less and increased their energy expenditure (Fig. located in fat cells around the body. In another study thirteen dieters participated in lowcalorie diets ranging from 520 to 800 calories per day. behavioral and environmental factors. Leptin. 3-1). When injected with leptin. In laboratory studies. Although being overfat is caused by an imbalance between calorie intake and energy expenditure. is believed to play a major role in energy expenditure and appetite control. genetic. the imbalance is caused by a complex relationship between physical.
The Impetus for TrainChange Ironically.Chapter 3: The TrainChange Approach To Fat Loss measured and compared. It was noted that the greater their initial leptin level. What I noticed is that as my body fat went down and my lean muscle mass went up. 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 reduced my calorie intake by 50-60%. In hopes of finding an answer to this enigma I asked 90 . This is in direct contrast to the assumed outcome that appetite should go up in order to feed the new muscle. I observed similar outcomes in my body. the lower the levels of leptin are in the blood. I completely lost the desire to eat. notably. and simultaneously increased my workout intensity. Results showed leptin levels decreased in all thirteen of the dieters. During this type of routine. Additional studies have found that the greater the body mass and body fat percentage. the more it declined with dieting. In my opinion. However. Conversely. and I had to consciously force myself to consume food. it was while dieting to achieve 3-5% body fat. prior to learning about the effects dieting has on leptin. elevated leptin levels are also believed to decrease calorie intake and increase energy expenditure. This is believed to be a catalyst that causes the excessive eating and slow metabolic activity after a diet. my appetite gradually declined.
Chapter 3: The TrainChange Approach To Fat Loss other fitness professionals and extreme athletes about their body fat reduction experiences. I approached the matter by doing additional research into metabolic activity and energy expenditure. as the body begins to burn fat. having toned muscles and a low body fat percentage is aesthetically pleasing. According to this theory. In modern society. leptin is decreased to reduce the accelerated metabolic activity. After several months of research. As lean muscle is increased and body fat is reduced. As it turned out. decreased calorie intake causes the 91 . thus requiring your body to expend more calories. causing a decrease in body fat. they too underwent the same type of appetite suppression while on similar body fat reduction routines. but to the body. Remember. it is not energy efficient. your metabolism skyrockets. Since maintaining lean muscle increases overall basal metabolic rate and energy expenditure. Therefore. my speculation was further supported by the Set Point Theory. the body attempts to reduce this metabolic overhead to preserve precious calorie stores (body fat) by decreasing your appetite — triggering the starvation response. I hypothesized that when lean muscle is increased. corresponding adjustments are made to reduce your appetite and energy expenditure. an additional function of the metabolic process may be to prevent your metabolism from getting too high.
This time. In the background. the catalyst for increasing calorie storage is the result of low body fat rather than a low-calorie diet. when body fat is reduced (logically) so is the amount of circulating leptin. At the same time. the net result is a decline of overall basal metabolic rate and energy expenditure and more calories being stored as fat. lean muscle and metabolic activity is reduced. appetite is increased and energy expenditure is decreased. when leptin circulation is low. Although calorie intake is reduced. As indicated earlier.Chapter 3: The TrainChange Approach To Fat Loss body to enter starvation mode and aggressively begin to store calories. With that in mind. it still exceeds energy expenditure. Calories are stored as fat (increasing body fat and leptin levels) that. Clearly. cause appetite to decline further. It is assumed this takes place to prevent your body from expending too many calories. however. In essence. the body begins a tug-of-war between burning calories and storing calories. calorie intake declines. leptin not only has a role in controlling appetite and energy expenditure. since leptin is located in fat cells. but I also believe it is equally important in regulating lean muscle and body fat. in turn. 92 . This begins a complex cascade of events.
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. See Appendix I. in looking at a complete picture of the metabolic loop. *Lean muscle is increased with progressive resistance training and ample protein availability. and 2) to reduce energy expenditure. ** During this phase of the fat-loss process. individuals would benefit from using a metabolic enhancing supplement. In my opinion. You have now seen that lean muscle is destroyed for two reasons: 1) to maintain fat stores. Given this information.Chapter 3: The TrainChange Approach To Fat Loss Fig 3-2. I realized the solution to long-term fat loss requires four steps (Figure 3-3): 93 . Lean Muscle is Destroyed When There Aren’t Enough Calories to Maintain It.
Fig 3-3. Feed your body more calories to prevent leptin levels from going down. Increase leptin levels 3. synchronized into the metabolic loop.Chapter 3: The TrainChange Approach To Fat Loss 1. Increase lean muscle to burn body fat Following these steps. in order to prevent excess calorie storage and increase calorie utilization. Trigger the brain to increase energy expenditure and decrease appetite 4. 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. 94 . Stimulate fat mobilization 2. It requires a strategic goal plan.
your body will aggressively burn them. least you get stuck on the fat-loss plateau. you must increase your basal metabolic rate as well. So for glycogen burning mesomorphs and endomorphs. use nutrition to mobilize fat and exercise to burn it.Chapter 3: The TrainChange Approach To Fat Loss Specifically For Mesomorphs and Endomorphs As indicated. there’s more. the elevated leptin triggers the brain to increase the body’s energy expenditure and to decrease its appetite. carbohydrate intake must be reduced so that fat becomes your preferred source of fuel (like lean ectomorphs). Simply raising your metabolism with nutrition isn’t enough to achieve long-term fat loss. Even with all of that. in other words. And although you won’t have an appetite. Progressive resistance exercise and lean muscle growth is the key to accomplishing this. you must continue to eat in order to keep burning calories. fat loss cannot be sustained by nutrition alone. when provided with a steady supply of calories. To achieve long-term success. you must provide it with a steady supply of calories—in the form of fat—to stimulate fat mobilization and to increase leptin levels. Daily activity accounts for 20-30% of your calorie burning. Once your body is in the fatburning mode. When exercise and nutrition are combined into everyday routines. your body becomes a fat burning machine! 95 . In turn. Therefore.
otherwise. Specifically For Ectomorphs For ectomorphs. consider hiring a PROFESSIONAL trainer to help customize your exercise routine.e. etc). it will cause exercise-induced dieting to take place. become significant fatburning activities. Once again. keeping fat off requires less effort because your body does the majority of the maintenance for you. and even fidgeting. things like cleaning house. taking out the trash. casual movements. you must ensure that your energy expenditure isn’t exceeding your BMR. walking the supermarket aisles.Chapter 3: The TrainChange Approach To Fat Loss Once fat is mobilized to be used as energy. Over time. fat loss goal plan. hips-thighs. 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. abdominal region.. and your body will hold onto fat even tighter. To prevent either of these scenarios from happening.com to create a high-carb/low-fat. I’m sure you didn’t purchase this book because you are struggling with being overfat. you’re attempting to reduce fat around specific areas of your body (i. in your particular case. consider visiting TrainChange. rather. butt. (If you continue struggling with those trouble areas.) 96 . More importantly.
since it is known that an increase to the BMR augments calorie burning. 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. The actions and reactions of the human body are calculated into simple formulas and modeled into daily routines. the foremost goal of any fat-loss routine should be to increase metabolic activity.com. The difficulty is that each step triggers a cascade of reactions that must also be dealt with.) 97 .Chapter 3: The TrainChange Approach To Fat Loss The Role of TrainChange TrainChange is not a diet. the TrainChange strategy is designed to intuitively guide you through this process. lean muscle weight. At first glance. For example. It is a strategic approach used to lose fat and gain lean muscle. In a very simplified illustration. Progressive resistance routines are then incorporated into the program to increase your daily activity and lean muscle. and daily calorie intake. The result is a long-term strategy that accomplishes fat loss by increasing both lean muscle mass and overall metabolic activity. this can be accomplished by increasing three things: your daily activity level. Fortunately. The formulas are based on scientific facts from diverse areas of research. this is a very straightforward process.TrainChange. (You can create your own TrainChange long-term goal plan at www.
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
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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
Using his super vision. I didn’t always have these powers.” In reality. Superman flew over the bank where he saw Lois through a 15-inch thick steel vault. “x-ray vision” and give it the boring title of “focus. kicked open the vault door. I eventually established a pattern that became a normal part of life. That was cool! Superman’s ability to see through immovable obstacles is what made him such an indomitable force.Chapter 4: Keeping The Fat From Coming Back the morning. follow a nutrition plan. I was able to conquer every obstacle I encountered. they took years of hard work and practice to develop. he smashed through the building. Several years ago. I now have superhero powers that allow me to follow eating and exercise routines with no problem. and rescued her just as she ran out of oxygen. I realized we’re all born with this same amazing power of Superman. we take away the cool name. go to the gym. But once developed. And unfortunately as adults. and never allow myself to get distracted. To me. I grew up always wanting to be a superhero. Clenching his fists and swooping down with a single bound of force. I remember in one episode the villains captured Lois Lane and locked her in an airtight bank vault. we’re just never taught how to use it. Granted. Yes. My favorite was Superman. the most valuable power he had was x-ray vision. like most kids. our superhero power comes from the ability 114 .
Rather than settle for such circumstances. regardless of the obstacles encountered. To overcome this. I was going because I believed that one day I’d inspire others to start using their own superhero power. Consider them as opportunities to hone your skills and a chance to recalibrate on the focal point of your goal. at times. you must establish purpose. For example. I woke up each morning knowing I wasn’t going to the gym just to lose fat and get bigger muscles. it may feel like the work required to beat an obstacle isn’t worth the goal itself. Focus is being able to see through obstacles in our path. Obstacles are inevitable on a journey because goals are meaningless without them. you’ll be gravely disappointed or merely working toward a goal that has little value. Purpose provides motivation to pursue a goal. if you want to lose 50 pounds of 115 . The irony is that. I wanted to become a living example of a healthy life. or maybe I’d help them by writing a book. readily accept the challenges of new obstacles. During my fat-loss battle. 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. My purpose was to help people by showing them it was possible to beat the battle of the bulge. If you expect to make a journey and not encounter obstacles. Daunted by such a prospect. With that. I encourage you to approach your fat-loss goal in a similar manner.
making time to plan your routine for the day is an accomplishment. you learn to appreciate the obstacles you encounter because they become the mini-accomplishments that keep you motivated and moving forward. you must 116 . For instance. huh? Instead of focusing on the obstacle of time. there are plenty of minor accomplishments to be made. your superhero power kicks in and you become more efficient at following their strategy. You and Exercise: Get Yourself a Rabbit To make progress during the fat-loss battle. it will take approximately twenty-five weeks on average (about six-and-a-half months) to accomplish. each accomplishment transforms your idealized goal into more of an achievable reality. Saying no to a piece of tempting food is another one. What’s more. focus on the personal growth the next twenty-five weeks will bring.Chapter 4: Keeping The Fat From Coming Back fat. As you continue to do this. In the end. Focus on how the strides you are making to accomplish your goals are turning you into a stronger person. Not very motivating. Rest assured that with a journey this long. This creates what I call a guided purpose that can be broken down into small benchmarks. Each benchmark is a minor accomplishment that warrants recognition and appreciation in its own right. Going to the gym and completing your exercise routine — especially when you don’t feel like it — is definitely a biggie.
who finds himself alone in front of the pack. as opposed to 100%. The fact is. “What is my maximum capacity?”. “What will it take to get me there?” It’s easy to get comfortable in stride when following an exercise routine. you’ll get tired and lose the race. it’s lazy to be efficient. You must constantly ask these questions if you want to demand more of yourself. the little voice in his head must kick in and say. It isn’t lazy in the everyday sense we typically associate with laziness. your body prefers to function at 75% capacity. assumes the body is working at maximum capacity and contently functions within this limited range. Your brain. He knows their focus is no longer about winning the race.Chapter 4: Keeping The Fat From Coming Back exercise at maximum capacity. and most of all. You have a choice to change this phenomenon. the body is lazy. If you’re not operating within this range honestly ask yourself. Hypothetically speaking. You can live with the gap that exists between ability and performance or strive to make use of the remaining 25%. “What will it take to make me train harder?”. however. save your energy. “Slow down. If you push too hard. although your brain is willing to work hard. maintain his motivation to keep running? Like everyone. however. it’s 117 . in order to conserve energy.” An experienced runner knows. You’re in the lead. Rather. though. Have you ever wondered what makes a long-distance runner. that to everyone in the rear he has become their short-term goal.
To overcome the mental breakdown associated with being the leader. This cerebral cycle was recognized by distance runners years ago.” he said. If you are a beginner. without the intent of winning. strive to become the lead competitor and. Doing this allows the coach’s primary runner to focus solely on beating the rabbit. you must constantly seek out and establish new standards of personal excellence. I was actually in more demand. Perhaps the most famous rabbit in history is Paul Pilkington. the others were going to go with me.” From that point on. you too need a pacesetter. 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. they created the concept of a “rabbit.Chapter 4: Keeping The Fat From Coming Back about running faster than he is. in turn. your own source of motivation. “Down the line. Being the leader often means that the only person to gauge your progress against is yourself.” The rabbit is a pacesetter hired to run a race as fast as they can. In order to win. he was so far ahead of the pack he decided to remain in the race — and won it. “because they [coaches] knew no matter what I ran. Actively look for rabbits (people who have already DONE what you are trying accomplish). In the 1994 Los Angeles Marathon. think about hiring a highly118 . Just as professional athletes use rabbits to drive them harder. As the race draws to a close the rabbit intentionally drops out so the primary runner can win.
But when it comes 119 . imagine yourself chasing them. If you can’t afford one. how many times have you stuffed yourself with a full-course Chinese dinner. At the dinner table. it doesn’t keep you full? Really. chasing a rabbit requires more effort than running with the pack. As you might expect. follow the person who avoids the same foods you’re trying to steer clear of. Focus on gradually working up to their level and passing them. I enjoy a big bowl of fried rice and orange chicken as much as anyone else. Search for positive mentors who encourage you to live outside your comfort range. It’s easy to run with individuals who only aspire to live within a comfortable stride so be careful whom you run with. Don’t get me wrong. remember that the rabbit is preparing you to become the leader. Don’t Eat It! Have you ever wondered why is it that no matter how much Chinese food you eat.Chapter 4: Keeping The Fat From Coming Back motivated personal trainer or fitness specialist. if you are climbing on the Stairmaster at a level 5 and someone in front of you is doing it at a level 8. You and Nutrition: If It Doesn’t Keep You Full. only to find yourself hungry again? If you sit down and eat it at the restaurant. by the time you get home you’ll probably be ready to eat again. For instance. Most of all. Strive to be like the person at the gym who remains focused and intent during their workout. then utilize the might of people around you.
Chapter 4: Keeping The Fat From Coming Back to being a healthy choice. Complex carbohydrates: Polysaccharides . and grains. This energy is transported throughout the body to provide nourishment to eagerly awaiting cells. once consumed. As more carbohydrates are ingested and metabolized. these altered carbohydrates are the equivalent of sugar (a simple carbohydrate5)6 and. may even be low in fat. Refined carbohydrates are broken down into glucose and rapidly absorbed into the bloodstream. such as table sugar. Chinese food is a huge pitfall. However. Disaccharides .occur naturally in sugars found in fruits and honey. blood glucose continues to rise. In order to keep your blood sugar within a normal balance — 5 Simple carbohydrates: Monosaccharides . Think about it – what are the staples of a good Chinese meal? White rice and flour. they’re instantly digested and metabolized. As you already know. 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.complex carbohydrates such as vegetables. instant gratification always comes at a cost. To your body. depending on how they are prepared.processed sugars. This is what causes the short-term satiety. most Chinese entrees are usually a variety of refined carbohydrates. When food and beverages are consumed. legumes. At first glance. they are broken down into a usable form of energy called glucose.
2) within minutes you’re full. Eating simple-refined carbohydrates ultimately leaves you right where you started: hungry. eventually stripping it of both glucose and precious nutrients. 5) you eat again. they are never given the opportunity to reach their full potential in their metabolic life — to achieve the status of usable energy. with diabetes. you have wasted calories from your meal plan. it tastes good. 121 . More important is the effect this has on overall fat storage. 3) your blood sugar plummets.Chapter 4: Keeping The Fat From Coming Back to prevent glucose from soaring too high — insulin must be released. and are only made hungrier. stuffed your fat cells. Theoretically. your body has no way of determining how much insulin is required to complete the transportation process. guess what? Yes. The result is an unregulated burst of insulin released into the bloodstream. fatty acids (discussed in Chapter 3) are also removed from the blood and immediately shuttled into awaiting adipocyte cells. In addition to glucose. It gets worse. When you eat a simple carbohydrate and combine it with fat. Here’s the pattern behind simple carbohydrates and appetite: 1) you eat the fried rice. The point is that this delicious combination transforms your body into an ultra-efficient fat storing machine. However. 4) satiety is gone and the ravenous hunger pangs begin. This plummet also signals the brain to stimulate appetite. but that’s not the point.
The GI is a rating system that measures the affect foods have on blood glucose. It requires using the Glycemic Index (GI) (Fig. fat storage and insulin levels under control with healthy food choices.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. there is a way to control — and estimate — how a particular food affects your body. Using the GI scale. Foods with a low GI rating elicit less of an insulin response than foods higher up on the index. 4-1). you can keep your blood glucose. 122 .
Glycemic Index Sample. Fat Storage vs. Fat Content In the past. 25 23 0-30 Fig 4-1. Additional Glycemic Index resources are available in Appendix II.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. you may have been told that simple carbohydrates elicit a greater insulin response than complex 123 .
molecular composition. this is not always true. In fact. such as white potatoes. all affect insulin response. Well. because of the scarce amounts of fat and protein in rice cakes. For example. This means the accepted belief that simple carbohydrates are bad and complex ones are good once again oversimplifies the complexity of metabolic activity. and advisor to the FDA. Anne de Wees Allen. Current research now shows that numerous factors must be considered when determining the effect a food will have on blood glucose and fat storage. but true. When compared to ice cream. its fat and protein content. are as bad as. ingredients added. preparation time and refining methods. certain complex carbohydrates will have the same effect on blood sugar as would their simple cousins. rice cakes elicit a greater insulin response. a Doctor of Naturopathy. To complicate matters further. it’s odd. if not worse than. baked potatoes have an index of 85 while table sugar ranks a 65. a simple carbohydrate like sugar. Therefore.Chapter 4: Keeping The Fat From Coming Back carbohydrates. Dr. Yes. The explosion-puff process used to make rice cakes alters the grain’s molecular structure into a simple amylose [starch]. including how it was processed. on the GI scale. has poignantly stated that rice cakes cause more fat storage than low-fat ice cream. these icons of a low-fat diet quickly metabolize into 124 . scientists now acknowledge that some complex carbohydrates. leading glycemic specialist.
You and Consistency: You Are Most Like the People You Surround Yourself With If you ever see me at the gym. I’m merely comparing the lesser of two evils. flour.. pasta. Simply consider three basic rules: 1. That’s not what the scale is for. your options are immediately narrowed down. Truth be told. Hence. Avoid enriched and refined foods because they fall considerably higher on the GI scale (these are generally refined foods like bread. If you follow these basic rules. and limit them in your diet.Chapter 4: Keeping The Fat From Coming Back glucose and increase overall fat storage. rice. [Bear in mind that ice cream has its own set of drawbacks. 125 . 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. it’s the overall effect rice cakes have on “fat storage” that makes them worse than the fat content in ice cream. Identify foods you commonly eat that fall above 70 on the index.. 2. and sugar). Eat complex carbohydrates with a rating at or below 40 on the GI scale. Use it as a guideline for times when you’re sitting at the dinner table or trying to decide what to snack on. don’t talk to me. 3. you don’t have to memorize the entire GI scale.
I used to be a regular Chatty Cathy at the gym. right? I know.) But now. But over the years. it turned out to be a great way to meet women: “Excuse me.Chapter 4: Keeping The Fat From Coming Back because I won’t talk to you. and chat about 126 . Usually traveling in pairs. Doesn’t sound like something you would hear from someone whose focus in life is to help people get in shape. I realized there are basically two types of people who go to the gym: those who are there to socialize. you’ll see them casually stroll on the treadmill for five to ten minutes.000 hours in the gym and trained in fitness facilities from Los Angeles to New York. 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. Seattle to Tampa. make a few calls from their cell. I would think nothing about spending ten to fifteen minutes trying to help everyone who had a question. having spent over 10. I’ve learned it’s what I need to do in order to remain focused on my purpose. 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. Reveling in my glory. In fact. and all points in between. would you mind if I showed you how to do that exercise?” (Definitely one of the top 10 corny gym pickup lines. In my early days. and those who are there to exercise.
I think I’m going to work arms and abs.Chapter 4: Keeping The Fat From Coming Back everything that went wrong at the office. As the discussion moves from work to weekend plans. girlfriend.” “Hey. boyfriend or best friend is such a horrible person. wife. obviously. it’s more comfortable than the flat one). make another call and meander into the free weight area. Hey. one of them spots another “socializer” they met last week and asks. they merely reply. the gym is where they go to be alone. For others. they decide to grab a pair of weights and cop a squat on the incline bench (because. “Ehhhhhh. viewing it as time for social decompression and self-improvement. so are we! Why not join in?” The fresh addition brings new excitement to the now torpid conversation. but as much as I work out. “I don’t know what it is. Of course. let’s ask that guy over there what’s the quickest way to get results. Somewhere amidst their discussion about why their boss. carbohydrate-laden energy drink. “What are you working on today?” And. husband. I’m not seeing any results.” I don’t knock anyone who attends the gym for its social aspect because I realize everyone has different goals. they grab their 32-ounce. considering they too are there for social hour. the next thread of discussion is something along the lines of. Upon leisurely completing their cardio session. 127 . Some attendees are motivated by the social interaction and accountability of being around their gym buddies. and the gym means something different to each of us.
and we fervently avoid eye contact to shun unwanted conversation. you must perform your workout with 100% of your effort. it’s what we went there to do in the first place. But in having accepted the fact that a 90-minute workout is a small price to pay for results that money can’t buy. the gym is a revolving door: we get in.000 other things we could be doing instead).Chapter 4: Keeping The Fat From Coming Back Personally. not socialize. Our intense concentration and lack of social interaction is commonly misinterpreted as conceit. To us.)7 exercise such as walking. if you want to see results. we’ll wear an iPod® to prevent strangers from talking to us (sometimes we don’t even have the darn thing turned on). we’re merely focused on getting our workout done (and thinking about 10. Regardless of why you attend the gym. At times. Besides. fat is released from adipocyte cells. During lowintensity (25% VO2 Max. Easy to identify. mobilized into the bloodstream. In reality. Measured in milliliters of oxygen per kilogram of body mass per 128 7 . In addition to increasing your intensity. we get our workout done. the less obvious benefit is an improvement in fat utilization. and we get out. we typically train alone because we know workout partners are unreliable and only slow us down. converted into energy. we force ourselves to keep going. As VO2 Max is the maximum amount of oxygen one can consume during exercise. and used by muscle tissue as fuel. I’m part of the group that attends the gym to exercise.
fat oxidation increases. in order for optimal fat burning to occur. Workouts done at a medium intensity (65% VO2 Max. Therefore. it is commonly used to determine one’s athletic potential. you must focus on consuming oxygen instead of expending it on trivial chit-chat. your muscles consume more oxygen and burn more fat. For that reason. 129 .) elevate oxidation further and require more fat to be burned. minute. Cross-Check #4 Compare what you learned in this chapter against your Personal Inventory answers for questions 8 and 9.Chapter 4: Keeping The Fat From Coming Back intensity increases. a process known as fat oxidation. Bottom line. increasing your VO2 Max should always be one of your primary training goals. when exercise intensity moves from low to moderate.
He watched as the butterfly struggled for several hours to get out of a tiny hole in it. allowing the butterfly to fly away. it would cripple us. The man decided to help the butterfly. The man continued to watch the butterfly because he expected that the wings would enlarge at any moment and the body would contract. but now had a swollen body and small. shriveled wings. in his kindness and haste. It appeared as if it had gotten as far as it could and could go no farther. After a while. so he took a pair of scissors and snipped off the remaining bit of the cocoon. What the man. Source Unknown 130 .Chapter 5 Use Mental Steroids: Think Positive! One day. the butterfly seemed to stop making progress. But that never happened. The butterfly then emerged easily. If nature allowed us to go through life without any obstacles. And we could never fly. ~ Author Unknown. a man found a cocoon. We would not be as strong as we could have been. the butterfly spent the rest of its short life crawling around with a swollen body and shriveled wings. 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. Sometimes struggles are exactly what we need in life. It never was able to fly. Instead.
The case histories mentioned throughout this book are actual clients whose names have been changed. that goal was not going to be achieved. she wasn’t compelled to watch her weight or balance her calorie intake. Over time her life shifted from dancing and into a regular 9-to-5 work week. like most “professionally active” people. she more than likely wasn’t eating enough. but because I wasn’t. To my — and her — dismay. this one taught me the most – not because I was able to help her reach her goal. Several clients represent a composite to 131 8 . Dancing had always been the focal point of her life. Daily ballet practice was enough to keep her fit and toned because she rehearsed a minimum of six hours a day. and like most people in her situation. As a result. Christine was a 20-year-old former ballet dancer. maintaining her weight wasn’t difficult. We had been working together for the past nine weeks and the goal was to be achieved by week sixteen. every day. Half joking and half serious. Of all my personal training experiences. If anything. she was growing tired of the rigorous eating and exercise routine. Her activity level dropped from six hours a day to none.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. The weight she had been able to keep off slowly found its place. During that time. like most dancers.
her smile immediately melted into tears. which immediately drew attention to her gentle smile. once your body is deprived of calories for an extended period of time. And dieting only makes it worse. not 136 pounds. Aggressively.” After listening to her background and assessing her situation. Unfortunately. Relatively speaking. In hopes of derailing herself from the weight-loss roller coaster. It’s common for people who were once extremely active to gain weight as their activity level decreases. when given the opportunity to store them. she looked to be in good shape. I comforted her by saying. “I’m not happy with my body. when she walked into my office. Seeing the confusion on my face she said. 132 . As she sat down.” I went on to explain the complexities of calorie deprivation and how it ends up triggering rapid weight gain. “What you’re experiencing is perfectly normal. “I’ve tried everything. At 5’5” and 136 pounds. it will. illustrate a point. I’m used to weighing 100 pounds. I can’t take it off. The baggie sweats and oversized T-shirt she wore still revealed that she was a modestly fit and striking young lady.Chapter 5: Use Mental Steroids: Think Positive! she responded with low-calorie dieting.” She went on to add. she was average and definitely not overfat for her age and body type. Her light brown hair was worn up in a bun. she sought my assistance. and no matter what I do.
your body will aggressively begin to store calories. etc. the calorie intake rules still apply: you must consume enough calories to sustain your BMR. meaning you stop being active. personal trainers. Her exercise and nutrition plan was customized to coincide with her current lifestyle and activity level. 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. professional athletes. I concluded Christine could reach her ideal body fat within approximately sixteen weeks. TrainChange was specifically designed to impede the problem by systematically calculating proper calorie intake into daily nutrition routines. She was placed on a 40% carb. run marathons or play professional sports. do aerobics. or take time off from the gym. and 20% fat nutrition plan. like aerobics instructors. Otherwise. fire fighters. if your daily energy expenditure consistently exceeds your energy intake. [Realizing the frequency of this occurrence. 40% protein. 133 . you’ll trigger an “exerciseinduced” starvation response. this physiological calorie imbalance is the reason why you frequently see overfat active people. However. Nutrition factors aside.] After performing a fitness analysis and establishing a coordinated services goal plan. lift weights. Her exercise routine entailed 30 minutes of cardio and 60 minutes of weight training done under my supervision on Mondays.Chapter 5: Use Mental Steroids: Think Positive! Whether you dance. go on vacation. once the activity level declines.
as previously described. however. many individuals have developed the bad habit of skipping meals. What’s more. and weigh between 120 and 126 lbs at 16% body fat.” meaning that they must be mentally and physically prepared to attack their goals. Her weekly weight-loss goal would start at one pound per week. Although TrainChange goal plans are accurate and doable. The reality is. lost 16 pounds of fat. Now here is the catch-22. they must also shrink their stomachs by consistently eating small meals every two to three hours. At a minimum. Thursday and Saturday on her own. prolonged calorie deprivation initially causes the body to store the new surge of calories. progressively moving up to two pounds. they are based on individuals who are ready to “hit the ground running. She was responsible for doing 30 minutes of speed walking on Tuesday. and this requires more forethought to a schedule. 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. This was the outcome she wanted. For example.Chapter 5: Use Mental Steroids: Think Positive! Wednesdays and Fridays. Why? Because in addition to learning how to start making healthy food choices. and one that was definitely within her reach. she would have decreased her body fat by 10%. by week sixteen. gained 1-5 pounds of lean muscle mass. most people require an additional four to six weeks to adjust to the lifestyle change. 134 .
When clients experience this phenomenon. they don’t achieve 100% nutrition compliance until around week six. Getting back to Christine. however. I simply recalculated them into her goal plan and continued as usual. Moreover. But once week seven came and went with no progress. The fact is. most people overcome the soreness of training within 4 to 5 days. Her first three weeks were incredibly successful. With this in mind. When weight is taken off properly. Stalls are expected. They indicate the body is adjusting to the changes in lean muscle and body fat.Chapter 5: Use Mental Steroids: Think Positive! which results in temporary weight gain. There was no reason for the continued weight gain. The effort she put into her nutrition plan and exercise routine was evident by the amount of progress she made. Christine stopped losing weight and gained a few pounds. stalls can be expected every three to four weeks and generally last no longer than 14 days. thus further slowing down their progress. So I wasn’t concerned when her progress began to stall around week five. But in knowing the scientific tenets behind stalling. It was her willingness to work and the effort she always put forth that made her my ideal client. She lost six pounds of fat in the first three weeks. we stuck to her original goal plan. they vehemently (and understandably so) refuse extra food. The margin of error in the calculation used to derive her BMR and 135 . I immediately knew there was a problem.
she mumbled. I was as disappointed as she was going to be. I anxiously spent the entire weekend calculating and recalculating her weekly goal plan to ensure her daily calorie intake was correct. The goal we had set. She wasn’t. “How much haven’t you been eating?” She blinked with a half-hearted smile as tears swelled in her eyes. The analysis revealed Christine had lost six pounds of fat and two-and-a-half pounds of muscle over the previous nine weeks. With her head to the ground and tears now falling to the floor. I sat on the locker room bench. To locate the inaccuracy. It was. In recognizing the problem. “Not much.” she replied. looked at Christine and asked. and the problem could be corrected. because it was going to take another twelve weeks to reach her goal. there was no reason for her to not reach the original goal she had set. I could see whether or not she was really following the nutrition plan. Although this wasn’t terrible. How much is not much?” I asked.Chapter 5: Use Mental Steroids: Think Positive! calorie intake could only be off by one-half to one pound at most. I took Christine into the locker room to perform a body fat analysis. But I figured I’d lose 136 . You said you weren’t having a hard time with the meal plans. “Christine. “It’s not difficult. So Monday after our session. By comparing her current body fat and lean muscle mass against her starting numbers.
I questioned my skills and doubted myself.” She didn’t know the precise number of calories she was eating. The emphasis I placed on nutrition as the means to lose fat is what prompted her to work with me. On this particular day. but clearly she wasn’t eating enough. I succeed. Christine began to tell me the complete story of her battle with weight. at that point I didn’t know what to say.” When working with clients it’s considered unprofessional to internalize their personal struggles. “I can’t eat that much. Faintly she uttered. Why wasn’t I able to help her? Was there anything more I could have done? Could I have identified the signs 137 .Chapter 5: Use Mental Steroids: Think Positive! weight faster if I didn’t eat all of the calories. In fact. she recounted that on some days she didn’t eat at all. I felt like a failure. For weeks after. I fail. we agreed that she’d need more than an exercise and nutrition plan to overcome this obstacle. when my clients succeed. Yet. I’ll get fat. when my clients fail. relatively mild form of anorexia nervosa. Nonetheless. She wanted the motivation to eat more. she needed the help of an eating disorder specialist. Christine knew this was a wayward approach to reaching her goal and I didn’t need to say it. After several minutes of talking. For the past two years she had been struggling with an untreated. Several minutes of silence passed.
the only thing I could do at that point — to reconcile the failure — was learn from the experience.it’s an inside-outward process. the less you have for yourself. spouse or friends and family members. Once they are able to associate their current (positive) actions with a perceived outcome of success. Dr.. but you can’t expect them to do the work for you. Waitley points out that the two most important factors to stimulating motivation are memory and imagination. Denis Waitley. helping them visualize what they WILL look like once their goal has been reached. In looking back. Dr. Why? Because the more control you give to others. I teach my clients how to find motivation from their memories of having once been in shape. the most important thing I learned is that if you want to reach your fat-loss goal (or any goal). doctor. I learned this from one of my favorite authors.. or in other cases. As a fitness specialist. You may need their support. Even When No One Else Can Motivation starts from within. Not your trainer. In his book The Psychology of Motivation. You Have to See It and Believe It. a behavioral psychologist and renowned human performance consultant. the only person who can motivate you to do it is you. Visualizing an outcome is like walking into a restaurant 138 . the intense sensation of fulfillment generated addicts them to accomplishing their goal.Chapter 5: Use Mental Steroids: Think Positive! sooner? Unfortunately.
you can mentally nibble on appetizers until the main course arrives. Studies into the psychology of motivation have proven that you can receive the feeling of success by simply visualizing it. It’s a way to connect unconnected muscles. What they fail to understand is that looking in the mirror is one of the best ways to improve strength. visualization improves training performance. they neglect to use this as an additional form of motivation. As a result. But in reality. The intensity of your workout multiplies when you visualize your energy being put to use. Incidentally. In the immediate realm. Granted. this may be true. It’s what fitness enthusiasts call being “connected. avoid 139 . this mental foreplay enables you to better predict necessary changes and actions required to achieve your goal.” Those who stare at themselves in the mirror while exercising are often viewed as vain and conceited. When you visualize an accomplishment your body releases dopamine — the hormone that makes you feel good. This allows you to achieve maximum output from your body.Chapter 5: Use Mental Steroids: Think Positive! and sampling every dish on the menu at your leisure. 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 mirror is where you must look to identify your weak areas. Fitness success involves concentrating all of your strength into a single line of focus and visualizing the desired result of your action. in some cases. In other words.
however. and proceeded without injury. Her misplaced focus broke the connected flow of strength. I insisted she constantly focus on her form in the mirror. After falling while doing a set of squats. But one day during the exercise. The complexity of this demanding exercise meant she’d have to remain focused during the entire movement. After getting several squat sessions under her belt. Melissa was confident at performing the exercise and finally able to get in a real leg workout. Once her knee muscles and surrounding soft tissue had been developed.Chapter 5: Use Mental Steroids: Think Positive! injuries and reinforce internal commitment to selfimprovement. At the last moment. As a way to maintain good form and balance. The weights went wobbling everywhere. As she began the descent her concentration was broken and she started to fall. Melissa was a client who had a pre-existing knee injury from an auto accident. she was nervously excited. she got distracted and lost focus. by week ten she was strong enough to start doing the best leg exercise of all. and understandably scared. in that split second of 140 . Having never done them before. squats. Nonetheless. one of my clients had a firsthand opportunity to learn about the importance of remaining connected with her muscles. the first eight weeks of her training consisted of basic isokinetic leg exercises. corrected her form. and to prevent re-injury to her knee. Due to her injuries. she regained her balance.
you must first harness internal power. you already know the path is littered with more obstacles and tempting distractions than the streets of New Orleans on Fat Tuesday. erased all together. Before you can produce external results. Whether it’s in the gym. Self-Motivation Tricks: Quitting Is Never an Option! Assuming you’ve made several failed attempts at completing your fat loss journey.Chapter 5: Use Mental Steroids: Think Positive! disorientation. in order for your nutrition plans and exercise routines to be effective. As previously mentioned. This in turn requires maintaining a consistent flow of positive mental energy and visual images. The images aren’t simple sketches that can easily be redrawn into failure. she could have easily negated months of rehabilitation and progress. they must be followed consistently. in business or at play. people typically overlook the importance of positive thinking. at work. When it comes to fat loss. So what’s it going to take to make you successful this time? Successful thoughts. if you want to be successful you must remain connected with yourself. or worse. They are corporeal images spliced into a detailed movie of success that gets played in your brain over and over again. success requires a consistent belief that the strategy is going to work and that you are going to achieve your goal. Equally important. and focused on your goal. Dieters often get frustrated when the fruits of their labor 141 .
. “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. take the common phrase. even when you tried to ignore them. This causes them to begin questioning their capabilities and lose focus on their goals. even after the goal is achieved. Negative thoughts are obstacles we all contend with. little did you know. at that very moment a negative mental seed was being planted. how many times have you given up on exercise simply because you talked yourself out of it with thoughts like. whenever your seed sprouts.” finish the sentence 142 .Chapter 5: Use Mental Steroids: Think Positive! aren’t immediately visible. The goal you had and the motivation to achieve it was starved of positive nourishment and eventually died. Constantly fertilized with pessimistic self-criticism. “I can’t. “I can’t. 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. For example... As an illustration. these two little words can bring any momentous aspiration to a screeching halt. The way to choke out negative thoughts while feeding positive ones is to actively refocus your mind onto affirmative chants. and you’ll gain the power to move mountains. But add a positive ending.” Left alone. “Why isn’t this working?”. For example. the seed sprouted into a powerful wildflower and continued to grow by feeding on other crippling beliefs.
Even if you don’t believe what you’re saying. The important thing to remember is that you must do this consistently. Until you really can’t quit! Repeat it as many times as you have to whenever you are tempted to give up.” And again.Chapter 5: Use Mental Steroids: Think Positive! with “quit. As soon as a negative thought enters your mind. (Not that type of encounter. 1) stop it. I can’t…go any farther if I don’t keep trying. I can’t…achieve my goal without trying. 2) transform it.” Then say it to yourself: “I can’t…quit. get your mind out of the gutter. This hurts…that’s why it’s going to improve me.) With a full belly 143 .” And again: “I can’t…quit. I am tired…of not finishing what I promise myself. I can’t…forget how bad I want this. Other possible endings I commonly use are: I can’t…stop until I reach my goal. but also places you in authority over your actions. I can’t…stop now because I’m working so hard. 3) add a positive ending. And again. And again. and 4) repeat the affirmation to yourself to prevent it from establishing roots and killing your ambition. 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. no matter what you are aspiring to accomplish.
in great shape. Focused on going home and taking a nap. a jovial young man approached me out of nowhere. The obstacle was the simple question. As he passed. but an obstacle to me nonetheless. The question kept resurfacing because it was no longer just a question. the image of the crippled young man was plastered in my mind. but because he was confined to a wheelchair. Not because he was the first person to ever say it. 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 .Chapter 5: Use Mental Steroids: Think Positive! and a happy heart. he looked at me and said. it had become real. and had a very muscular physique. but now. Tucked away behind a deluding certainty that it could never happen to me lay an obstacle I’ve always avoided. He was in his early 20s. I saw my reflection in him and I was terrified. the more it stuck with me. I knew how to skillfully avoid focusing on (negative) hypothetical scenarios. “How confident would I be if one day I became paralyzed?” Trivial? Maybe to some. But this time. His comment immediately caused a troubling issue to resurface within me. Still not willing to acknowledge the disturbing question I cowardly pushed it out of my mind and sped out of the parking lot. I waddled out toward my car having just finished stuffing myself at a Tony Roma’s all-you-can-eat barbeque lunch special. the more I avoided it.” It stopped me in my tracks. “I wish I had a body like yours.
but only four seconds to make my life worth living.Chapter 5: Use Mental Steroids: Think Positive! At that time.” I decided to deal with the obstacle. you have no excuse for not 145 . Funny how it took ten years of diet and exercise to become the person I wanted to be. “I’ll never lose weight because I have bad genetics. By acknowledging a hidden fear. what I do. Appreciating Your Gifts I often hear people say. and why I do it. I discovered that I am not defined by the work I put in at the gym. I most certainly could not. but rather by the amount of effort I put into living. After overcoming my battle with fat. and how trivial it would be to stop living just because life doesn’t stay in alignment with our goal plan. no. I gained a deeper perspective into what “living a healthy lifestyle” really means. In the end. If my ability to maintain it were ever taken away I honestly didn’t know if I’d have the courage to continue living.” or “I can’t go to the gym because I don’t have time. I recognized there was still some soul searching that needed to be done in regards to who I am. if you’re able to get up on your own. I felt pathetic — and envious — of the strength shown by the young man. Prodded by my own life motto. and walk out the door.” Well. “Practice what you preach and live the life you teach. Realizing the superficiality of this thought. put on your shoes. my body affirmed who I was and what I could do.
to lift weights. get more. there wouldn’t be an excuse in the world that would keep him from doing the things others so lackadaisically put off. those who have spent the majority of their lives overfat often find it difficult to imagine themselves being anything other than fat.” Nonetheless. In contrast. During those hectic moments in my life when I feel overwhelmed (making my seed sprout. We often complain about our lives and the things we don’t have instead of being grateful for the things we do. “Why is this happening to me?”). we invariably work equally as hard to hold ourselves back. Because however much we desire to become something greater than we are. Think of how lucky you are just being able to move. then randomly exchange them with strangers you’d beg to get your own list back. but are now struggling with 146 . In our effort to have more. For them their failures in the past sadly crush their desire to succeed. “If given the chance to make a list of all your problems and throw them into a grab bag. it’s easy to take the simple things in life for granted. to walk. I can appreciate the well cued statement my mother once said. that isn’t to say we shouldn’t constantly strive to live at our best. people who once knew the pleasure of having their weight under control.Chapter 5: Use Mental Steroids: Think Positive! trying to reach your goal. I know if the young man I met outside Tony Roma’s were given the chance to walk into a gym on his own. and be more. to run. For instance.
For instance. First and foremost is my desire to show God an appreciation for what He has given me. What must we do to raise our motivation to that of our aspiration? The answer is only limited by the extent of our imagination. even on the days I don’t feel like it. this is the one desire I lose focus on the most. by my own standards I am the best fitness consultant. 2. I don’t measure my accomplishments by the success I have with my business. Personally. regretfully. could easily use their memories as a motivator to get back to that happy place where they once were. 147 . 3. self-sabotage prevails. I’m motivated by the desire to live beyond my capacity by setting a personal standard to be the best at everything I do. But more than likely. Always giving my clients 110% of my energy. Learning from the obstacles my clients encounter and using the experience to help others. my motivation is derived from several aspirations. Second. by the number of clients I train or the amount of money. To me. then they are overfat by choice. they end up rationalizing the acceptance of what they’ve become by believing that if they don’t attempt to lose the fat.Chapter 5: Use Mental Steroids: Think Positive! it. Pushing my clients to succeed as hard as I push myself. being the best means: 1. In either case.
or negative seeds. “Look around the gym. It isn’t that my standards are so outrageously high that they can’t be achieved. Constantly studying new areas of research to fine-tune my skills. 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 started preparing clients for these types of comments. 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. 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. one of the first things I tell a new client is that at some point during one of our sessions. 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. I simply force my clients to use the remaining 25% of their energy to take them beyond their own levels of expectation.Chapter 5: Use Mental Steroids: Think Positive! 4. 5. and I take pride in helping 148 . almost ready to quit on themselves I’ll stand behind them and whisper. rather. 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.
create a daily benchmark to make today at least 1% better than yesterday. Use this technique as a reminder that you are making progress every day. Judge yourself by the level of effort it took to get where you are and by your desire to keep pushing forward. accomplishing their goals becomes easy. or being the best spouse and parent you can be. I’ve learned that when one defines exceptionally high standards for their life. This is the key to not only remaining motivated during the process of pursuing your goals but to also living life at your best. Cross-Check #5 Compare what you learned in this chapter against your Personal Inventory answers for questions 10. 11 and 12. To overcome these tendencies. operating a successful business and becoming wealthy. The only person on earth worthy of judging your life is yourself. Whether your standards take the form of getting in shape and living a healthy lifestyle. is remembering that because your standards may be higher than those around you. 149 . however. Setting high standards allow you to dodge the fickle prejudices and biased opinions of those around you.Chapter 5: Use Mental Steroids: Think Positive! them get there. The difficulty. living by your own standards means you can become the best at everything you do. it’s easy to settle for less — without realizing it.
To prevent this. for others. There are some things you really don’t want to ask but need to know. Asking the question. If avoided.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. In any event. You cannot make progress or even improve in those areas until you do. it may be shortsighted goal planning. the first step to overcoming obstacles is to create an honest list of weak areas in your life. an inability to resist temptation. or even a fear of success. weaknesses eventually become new obstacles. “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. conquering them is simple because you can view them as small personal development tasks. you’ve got to take a hard and honest look at yourself. Once accomplished. For some. Everyone from professionals to amateurs must deal with a matrix of personal weak areas on a day-to-day basis. their area of weakness may be a lack of discipline and tenacity. Try to find your bad habits (some of us won’t have to look as hard as others) and examine 150 . Identifying and facing your weaknesses is definitely one of those things.
Fortunately. While you cannot see the immediate results of following your nutrition plan and exercise routine. Correct the weakness and accept NO EXCUSES for not correcting it. Simply knowing you should [exercise more. 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 also the courage to face any obstacle. 151 . the only thing that can keep me from doing it is me.” or “Although I have not lost all of the fat I want to at this point.” and “Every challenge I undertake and every change I make brings me closer to my goal.” Creating this type of motivational map not only gives you a precise direction to move in. stop smoking. spend less time watching TV. To conclude.Chapter 6: Where The Battles Will Take Place the counterproductive things that prevent you from reaching your goals. or put the toilet seat down] is one thing. not eat so much candy. 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. call your mom at least once a week. but doing it is another. It doesn’t stop there. as painful as this is. 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. Envisioning the fulfillment and imagining the benefits of reaching your goal are powerful techniques to overcoming obstacles.
ice cream. leading us to eating everything in sight. But. Without a doubt. Why must the edible delights that make us feel so good be so bad? In order to follow our healthy routines. with proper planning and a little goal setting. we all have food vices. On the other hand. candies. these vices must be removed from our diet. A crack in willpower will open the floodgates to a hedonistic. guilt-ridden binge session. Because of this. pasta or a glass (bottle) of wine. Kitchen cabinets filled with foods you are trying to avoid quickly turn temporary urges into guilt-ridden 152 .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. it can also become your place of refuge. Whether it’s chocolate. the road of depravation leads to devastation. 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. Solution #1: Only fill your cabinets with food you are supposed to be eating. breads. cake.” only to end up devouring it. your home can easily become a major stumbling block of temptation. cookies.
eat snacks from your daily meal plan or foods that increase your metabolism like a plain salad.Chapter 6: Where The Battles Will Take Place indulgences. However. keep in mind that snacking increases your metabolism. Obviously. Please. here is a reality check: rearing children to make healthy food choices is no different than rearing them to become responsible adults. you’ll be compelled to stay on your path. “I can’t cook healthy dinners because my kids won’t eat them. If you can’t resist eating in front of the television. 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. Solution #2: Become conscious of “TV Snacking. there are usually enough calories in a 153 .” Well.” Don’t associate TV time with eating time. Solution #3: Prepare healthy dinners at home (and for the kids). Why do you think two out of three kids are overfat? That adult onset diabetes is now occurring in children. celery and cucumbers (they require more calories to digest than they contribute). Some individuals would like to blame the fast-food industry for little Jane or Johnnie’s overfat problem. Avoid falling into the habit of bringing food with you to watch television. People often use the excuse. when stocked with only the provisions required for your fat loss journey. give it a rest! Granted.
It goes without saying that clowns shouldn’t be given the responsibility to teach children what they should or shouldn’t eat. worse yet. they should blame the individuals who they themselves learned to eat from. Solution #4: Incorporate cheat days into your nutrition plan. The hope for your kids to have a better life than our own is a common desire among parents. monkey see. let them get their own food. If you teach them how to eat properly now. but the big red-footed clown doesn’t walk into the dining room and cram the calories down your kid’s mouth. 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.Chapter 6: Where The Battles Will Take Place super-sized meal to feed a small country. monkey do. if they don’t like what you have prepared. make time to prepare a nutritious dinner. In other words. And as far as spouses go. 154 . If parents want to blame someone. 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. Those individuals should then go back and blame the folks who taught them. what they see you eating. Instead of feeding kids from a drive-thru window. Break the cycle and set the example.
Days 2 and 5 are mediumcalorie days. out of mind. Solution #5: Out of sight. A close friend of mine buys her favorite cheat cookies while they’re on sale. after the first or second day she usually forgets about them. your cheat days are Wednesday. that I call cheat days. At a minimum. Ironically. If you work Monday through Friday. 6 and 7 are high-calorie days. At times it may be necessary to bring cheat foods into the house before your cheat days. 155 . but leaves them in the trunk of her car until her cheat day comes around. you’ll be less tempted to eat it. Day 7 should be the one day you rest from dieting and exercise. Arrange high-calorie days to fall on the days you are most likely to cheat. If you don’t work the traditional Monday through Friday week. hide the food from yourself. 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. which goes to show that she really didn’t want them anyway. In these instances. Solution #6: Give yourself permission to walk away from your plate.Chapter 6: Where The Battles Will Take Place TrainChange has three high-calorie days incorporated into every week. Saturday. If you can’t see it. and Days 3. In addition to boosting your metabolism. you can customize TrainChange according to your schedule. and Sunday.
156 . Whether at a restaurant. not distend their bellies.” Growing up. it’ll keep them from overeating. Accept that it’s okay to leave food on your plate when you’ve had enough. the best way to keep your family wanting more is to cook with the intent of not having leftovers.” “Don’t waste food because there are starving people in Africa. 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. the obligation to polish off our plates often results in us eating more than we need or even want. Great performers know that the best way to keep their audiences happy is to leave them wanting more. Get into the habit of making a single serving for each person in the house. send them to the cabinets. Cook enough to fill your family’s stomachs. we’re still bound to the dinner table by these same voices. we were taught to never waste food. or as a guest at someone’s house. Eating was not about curbing hunger. Stuffing yourself won’t help the starving people in Africa. As adults. In the kitchen. it was about clearing your plate. More importantly. at home.Chapter 6: Where The Battles Will Take Place “You can’t leave the dinner table until you finish your plate. not an army. if they want an encore. Solution #8: Split your meals into portions.
They are pretty much the same ones you encounter while at home and with friends. birthday lunches. and muffins. holiday lunches. In general. The study also noted that cookies are as much as seven times larger than a standard portion size. For example. You’ll realize the obstacles at work aren’t unique. every move you make must be calculated and well thought out. So the next time you’re eating out. back in the mid-1950s. five times. Transfer the knowledge you have about those areas into your work 157 .Chapter 6: Where The Battles Will Take Place When dining out. morning doughnuts and vending machines. you’re subjected to constant temptations. that same size is now considered a “small” and is one-third the weight of today’s largest size. Today. fast-food chains only offered one size of French fries. split your meal into several portions and avoid waiting until the end to pack a doggie bag. Between the business lunches. don’t feel embarrassed about asking the waiter to wrap up half of the plate even before it lands on the table. cooked pasta. Obstacles at Work The workplace is also full of fat landmines. over three times. A study published in the American Journal of Public Health discovered that the average food portion is larger than a standard portion size. Because of this. the study found that the portions we now receive are consistently larger than they were in the past.
Then again.” But why bother? You know you’ll only be outvoted in favor of the new Mexican restaurant that just opened down the street. let’s eat something healthy today. Solution #10: Ask your friends for their assistance or ask them to shut 158 . 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. “Hey. To be successful on your nutrition plan at work. the office is going to be a huge obstacle. the noontime holler of “Where are we going for lunch?” generates the same type of frantic excitement in the office. don’t leave meals to chance – plan them in advance. 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. but also reduces the costs of eating healthy. The extra time and effort put into doing this not only benefits your body. Similar to that of a preschool teacher announcing. Solution #9: Plan your lunch. “It’s recess time!” to a room full of two-year-olds. Prepare your lunches for the week and freeze them in individual containers. you could be the inspirational one who says. In the end. 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.Chapter 6: Where The Battles Will Take Place environment. This is the purpose of the TrainChange meal planner.
you don’t need it anyway. Or they may simply be afraid of losing the 159 . 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). if not. your discipline makes them feel guilty.” For this reason. For some.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. great. For others. 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. friends and family is a common fat-loss quandary. It is a holistic transformation that changes you from the inside out. that while having their support is nice. Eating with your co-workers. however. If you have their encouragement. People who haven’t done it themselves won’t understand why you are so committed to seeing it through. Keep in mind. In either case. At times they may even try to pull you off your path because you are doing something they can’t (won’t) do. The journey you’re embarking on is yours and yours alone. Be prepared for your friends and family to get jealous when the results of your dedication begin to show. the people closest to you can unintentionally become your biggest stumbling blocks. it’s not necessary. the dilemma lies in having to watch everyone devour pizza for lunch as you munch on a meal replacement bar.
Additionally. You must become your own source of motivation. If you have a scrooge for a boss who’s not sold on the idea. Depending on the success of your lunchtime gathering. Solution #12: Ask for healthy snacks. Request a healthy variety of foods in your vending 160 . They don’t want to lose their junk-food-eating partner in crime. A health and fitness forum is something every employer and employee could benefit from. employees can get discounted gym memberships and receive weekly fitness tips inserted into their company newsletters.Chapter 6: Where The Battles Will Take Place “old” you they’ve come to know and love. so you can’t expect them to always be empathetic to your needs. Employers are beginning to realize that corporate wellness plans are an effective way to reduce employee health costs. 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. 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. you can also consider starting a power breakfast group.
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. Results come from hard work and a firm conviction to train outside of your comfort range. Worse yet. I train with such intensity my muscles burn like it was my first day at the gym. The majority of vending machines are operated by third-party individuals and it’s their job to serve you. look how hard I’ve worked. I’m tired. just as their muscles begin to burn [fat] from exercising. they haven’t even started to work. The truth is. They’ll be receptive to your requests. 161 . Replace the candy bars and sodas with nutrition bars and meal-replacement shakes. You are the only person who can make the results happen. “Wow. Hardly. Obstacles at the Gym The only obstacle at the gym is yourself. they’ll say to themselves. Exercise is one of the few things in life you have 100% control over. Too often. Although you may desire to have a beautifully sculpted body. but to give you a realistic idea as to what an intense workout is. I deserve a break.” and quit. Even after twenty years of working out. how willing are you to work at making it happen? For most individuals. 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.Chapter 6: Where The Battles Will Take Place machines.
When you start a new exercise routine. Don’t dwell on how much weight you’re lifting or how many miles you run. Having said that. When you are truly committed to getting the most from exercise. Focus on putting maximum effort into your workout. simply tell yourself. remember that your body needs time to heal. it comes down to the desire to make progress.” Solution #14: Train your entire body. “My body is currently in the process of healing so I will accept nothing less than making progress next week. if it took you 30 minutes to run two miles last week. For cardio. Once again. Solution #13: Take it slow in the beginning. If you lift 10 pound weights during the first week.Chapter 6: Where The Battles Will Take Place I see people do the same old workout with the same old intensity and. of course. set a goal this week to run farther. The goal is to work as hard as you can and commit to make progress every week. but in the same amount of time. beginners often fall victim 162 . the same old results (and that’s the worst type of consistency). When such is the case. always remember that less is more and that quality rules over quantity. there will be days you won’t make progress. When it comes to exercise. you should have one thing on your mind: making your current workout better than your last. Because of this. increase the poundage 7-10% by the third week.
The Martini Glass Build occurs when an individual has an over developed upper-body. broad shoulders and wide chest. Their butt and legs receive attention while their upper bodies go neglected.” using the machine you need or. The worst thing you can do is work in with them because they’ll kill your 163 . For men. Solution #15: Have an alternate exercise in mind. it’s known as the Martini Glass Build. Although a 90-minute (or less) workout isn’t the goal of most people in the gym. On the downside. he’d have big arms. when they insist on taking a fiveminute chat rest between each of their sets. they have the opposite problem. You’ll commonly see this in men who primarily focus on training their upper bodies. an equal level of commitment must be given to all areas of the body. but they sit on top of a pair of legs that look like they were stolen from a bucket of chicken. worse yet. there’s nothing more aggravating than having to wait for the gym “jaw-jacker. this concentrated attention invariably produces faster results. but under developed lower-body.Chapter 6: Where The Battles Will Take Place to developing a lopsided body. On the upside. Women don’t tend to develop a prison build. in order to maintain muscle symmetry and maximize fat burning. these lopsided workouts are a great way to stay focused and motivated. For example. I suggest finding a different exercise that targets the same body part or train a different muscle group until the jaw-jacker leaves.
I’ll be done in six minutes. It’s a 164 . Strengthening your mind and learning how to stay focused is ten times more difficult than exercising. don’t feel bad about saying no. who would guess people are actually there to improve their bodies? I believe physical exertion accounts for only 20-30% of training success. go! After overcoming the first obstacle of simply getting to the gym the second difficulty is that of staying focused once you’re there. set. It won’t be their biceps. [If a jaw-jacker asks to work in with you. If your gym is like most. squats.”] Some People Do and Some People Only Dream about Doing: Which Will You Be? Ready. In other words. Bicep curls. Simply reply.Chapter 6: Where The Battles Will Take Place momentum. No machine or personal trainer can teach you how to stay focused. With such lopsided attention being given to such a little muscle. Whether you’ve been training for three days or three years. it won’t be their triceps. The next time you walk into your gym. it won’t be their legs. the other 70-80% is mental. the preferred training muscle of choice is the lateral pterygoid. you can have the machine all to yourself then. look around and observe which muscle group people enjoy training the most. bench presses and all that stuff is easy to learn. the jaw. remaining focused on your workout is the most difficult part of training. and it won’t be their abs. “I’m on a timed workout.
if life could be measured on an intensity scale from 1 to 10. but I warned you. Like it or not. you rise beyond their level of expectation. Once you learn how to control your mind. Instead. Without a doubt. Take pride in the fact that you are doing something most people can’t–or worse yet. have chosen–not to. People may label you as self-centered. just as in every aspect of life. the individuals who choose to overcome the obstacles associated with mental discipline and staying focused are the ones who reach their goal. So yes. You choose to become the amazing person everyone talks about (and envies). most people float between a 5 and 7. of the gym.Chapter 6: Where The Battles Will Take Place conscious decision you make on your own. while a select few are constantly pushing 165 . 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. I know I hurt someone’s feelings with that paragraph. Some are content hovering around a 1. conceited. allow me to elaborate. Before you get upset. or even snobby when you avoid being one of the gym’s social butterflies. transcending everything and everyone around you. They’re going to envy you for that. When you can walk into the gym. you are no longer a simple onlooker in the game of life. put on your game face and get down to business. in that sense you are better than they are. in and out.
This allows him to focus entirely on his shot. he alluded to the fact that when he pulls his visor over his eyes. How do you think Tiger Woods. while others refer to it as being “connected” with your body. was living 166 .000-plus people looking over his shoulder? In an interview. for example. I realized that I could get myself in a mood at certain times. It just kicks in. And then there was the phone call Angelo Dundee received from the lobby of his hotel from an unknown 15-year-old boy. The youth on the other end. Similarly. It has often been referred to as being in the “zone. MJ says. it’s his symbolic way of mentally blocking everyone out. The remarkable people who know how to reach this place on demand are also the ones who do the things others only dream about. What is level 10? You already know what it is and you’ve heard it before. You leave everyone and everything else behind in order to focus solely on improving yourself. like fourth gear. it’s that place in your mind where only you are allowed to go. in a different context. No matter what name you choose to identify this with.” That’s a level 10. who proclaimed he was going to be the next Heavy Weight Champion of the World.” Some call it “switching gears”. Your high school teacher probably called it applying yourself. maintains such stellar performance with 10. That’s transcending to level 10. “To play better basketball. in an excerpt from the book Jordan.Chapter 6: Where The Battles Will Take Place the bounds of a 10 and beyond.
you never learned how to unleash — or tap into — your full potential." showed the level 10 mentality of one of the greatest long distance runners in American History. just because someone has the title of being a professional athlete doesn’t mean they’re living at level 10.Chapter 6: Where The Battles Will Take Place at level 10. I run a race to see who has the most guts. adhered to the philosophy that by force of will we can transcend ourselves into demigods through exercise. an inspirational martial arts master. Steve Prefontaine. yet found it within himself to become a level 10 – and a 5-time MVP to 167 . Cassius Clay (Muhammad Ali) fulfilled his own prophecy. you could probably slide into the NFL or NBA without really having to work at it. But if that were the case. Why? A genetic gift can also be a performance curse. Ask any coach what percentage of his athletes play between levels 5-7. meditation and weight training. seven years later. That’s a level 10 —plus. In the statement. Sure enough. What I mean to say is that if you’re a 6’11”. Sadly. you may have even lived your life at a level 5 and still managed to achieve a goal the average person could never do. 350-pound football player or a 250-pound basketball player. “Most people run a race to see who is fastest. diet. Incidentally. and they would give you a fairly high percentage. 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. Charismatically cocky Bruce Lee.
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. Personally. I compare such an intense desire to succeed to a chili pepper lodged in your stomach. 168 . You can use it. Not the most poetic analogy. What I do believe. however. The great thing about mastering the ability to transcend is that it isn’t limited to sports. Resolve to rise above your current situation. his gift isn’t what made him great. The intensity of this type of desire is difficult to capture in words. I’m still not sure if being able to feel the passion of accomplishing a goal is a blessing or a curse. and the ability to focus on an objective (learned during his self-improvement process) that made him so amazing. achieve more. to the point of even outshining other level 10 NBA players. The point is. 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. and expect more of yourself. mental discipline. Live to be more. on demand. is that God has given everyone an extra gear waiting to be turned on.Chapter 6: Where The Battles Will Take Place boot? He is gifted. but it gets the point across. This often requires having to leave others behind. and don’t allow anyone or anything to hold you back. waiting to pass. To this day. It was the combination of his God-given gift. in your everyday life to overcome any challenge.
the only opponent you ever compete against is yourself. You may have a spouse who is being less than what an ideal spouse should be. or you may be employed and dislike your boss because he or she refused to give you that promotion you worked so hard for. Everyone has some type of albatross around their neck. and mediocrity at the door. and the person you know you can be. no one can take it away from you. you are in total control of your life. 169 . The question is. 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. except you. 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. You may be unemployed and unable to find a job because no one appreciates your skills. Commit to giving every ounce of fight toward becoming the person you want to be. I will tell you this: while in the gym (exercising).Chapter 6: Where The Battles Will Take Place At any rate. For those who insist on bringing mediocrity to the gym. Once you do this. and the stadium is your mind. you may have been dealt the worst life cards in that you may have to fight discrimination. sexism and bigotry on a daily basis. excuses.
. Deal with it by making the most out of what you have and moving on. why they can’t lose weight. I was lying in bed crying because someone had called me fat earlier that day. is also a reflection of how they’ve chosen to live their life. my father entered the room and asked. that statement is going to sting even more. Hearing the sobbing as he walked past my door and not knowing why I was crying. Having relinquished control to their circumstances they’ve given up on the idea of self-improvement. here’s the simple answer to all their problems. The earlier on you get it. Life is unfair. Once you have the reality check chat. and why they’ll never have a chance to become an MVP in life because no one gives them a chance. more than likely. why their genetics — not the triple cheeseburger and large order of fries they ate for lunch — is keeping them from reaching their goals. The night I received the chat was the last time I ever felt sorry for myself. the better off you’ll be. “What’s the matter?” I told him people were making fun of me today because I was fat.. They find it easier to whine about why their life is so bad. how hard it is to stay on a diet because they can’t stop eating. Harsh. Well.and if no one has ever sat down and had the reality check chat with you.Chapter 6: Where The Battles Will Take Place their lack of results. life falls into perspective. why the fast-food industry is so horrible because it’s attacking them (and their kids). but the truth. 170 .
Chapter 6: Where The Battles Will Take Place Looking at me sympathetically (mostly pathetically) he said.” Now standing over me to begin his diatribe.” Instead. Having only made me cry harder. I got the lecture. half-dissatisfied look on my face. he continued. went on to say.” It was definitely not the answer I wanted to hear. “When I give you hamburgers and doughnuts every day.” With a smirk and disappointed look plastered on his face he shook his head in disagreement.” Needless to say. you don’t cry. overfat also. he laid down the reality.” Seeing the half-perplexed. I wanted to hear what my empathetic mom always said: “It’s okay. “Honey. but I choose not to because it doesn’t bother me. and people make fun of my big stomach all the time. “That’s nothing to cry about. snot-slinging and hyperventilating noises. At that point I knew if he were going to say anything else. “And I don’t care. and one day you’ll grow out of it. My father. I’ll love you no matter what you look like. at seven years old you really don’t understand this novel concept. I only managed to utter. “Life is unfair. “But I can’t change it. it’s just baby fat. I can do something about being fat. If you don’t like it. “I’m fat too. change the things you can and pray to God to help you deal with the things you can’t.” or. it was going to be something I didn’t want to hear. 171 . He finished with a painful check by saying. I was right. between my tear-jerking.
no argument or discussion. he could’ve been a bit more sensitive. he nailed me. my father was a police officer. and it hurts so bad. every day. [FYI: I think God is backed up with the “please let me 172 .Chapter 6: Where The Battles Will Take Place You sit there with a big smile on your face and eat ’em all. but that day. I actually tried to pray the fat away — for several weeks. He simply put it out there letting me do what I wanted with it. Dad’s bluntness is what finally made me want to change. Mom’s soothing words had always made me feel better about myself.” I countered. where is Mom when you need her? I thought. His comments hurt me — worse than the cruel jokes made earlier by the strangers. stop eating that junk and do something about your weight. “If you don’t want to eat it.” “But you give me the food. He laid out the truth with no political correctness or diplomacy. I won’t be upset.” Good lord. In the past. “If you are really tired of being fat. so he’d bring home the free food and doughnuts he received while on patrol.” For clarification. Yes.” He turned and walked out of the room. “I don’t make you eat it. It felt like a stake had been driven through my heart by someone I loved and trusted. don’t. He was supposed to sympathize with me! Instead. but he wasn’t.
it took over fourteen years to lose the fat. The difference was it placed me in control of the situation. then call me Mr. it gave me control over my life of which I will never let go.] But after finally accepting my dad’s reality check. They’ll never understand (until they remove their encumbrance) why your head — which they consider your nose — is always up in the air. In no way am I saying it was easy. they have no control over your success — only you do. And if declining invitations to daily pity parties at the gym (or anywhere else) makes me selfcentered. and I had the choice to either remain overfat or get in shape. When I have the reality check chat with clients it isn’t to hurt their feelings. I want to be 173 . The choice to live with an albatross prevents people from raising their heads and seeing beyond the now. I also learned how to delegate the unchangeable things to the Man upstairs. once you achieve your goal you’ll notice that the people who tried to discourage you will be the first ones to say. You are Most like the People You Surround Yourself With In both my personal and professional lives. it’s to spur them into action by reminding them that they too have the power to change their situation. “Wow. I refuse to surround myself with negative energy — it’s hard enough maintaining my own motivation.Chapter 6: Where The Battles Will Take Place be thin when I wake up in the morning” prayer. All the same. Fortunately. Consequently. Center.
The purpose of the gym isn’t to socialize. When you go. “Shut up and train. a technique that revitalizes my life battery with positive energy. It’s 90 minutes to encapsulate myself from the world. Walk into the gym with this mindset and I guarantee exercise will be one of the most fulfilling experiences of your day. Expect the gym to give you what it’s expected to do — improve yourself. If it were. What it does mean is if you’re going to the gym for selfimprovement. 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. Worse yet. and you’ll only go to socialize. If you don’t. 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. STUPID!” No. focus on giving 110% of yourself to yourself. the consistency required to make your training effective will eventually be viewed as monotonous. more than likely your motivation will follow right behind theirs. once your buddies lose motivation and stop going. Since it isn’t much time.Chapter 6: Where The Battles Will Take Place like you!” I consider going to the gym my time. then go with the intent of focusing on yourself. 174 . I have to consciously focus on replenishing myself by not allowing jaw-jacking negative ions to create leaks and filch my recharge.
Establish a Timeframe to Reach Your Long-Term Goal: By creating a long-term goal with short-term benchmarks. The objective is to simultaneously build strength. Most of all. Although circuit training provides several advantages 9 Circuit training is a fast-paced workout that involves moving quickly between exercises in a repetitious manner. you should never train more than 90 minutes. Ironically. Set a Time Limit on How Long You’ll Work Out: The most effective workouts are short and intense. 175 . you’ll never get anything done. Walk into the Gym with Your Routine Clearly Defined: If you walk around the gym trying to make up a routine as you go. 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. you’ll spend less time talking and more time training. because you’ll have more of yourself to give. By having a set deadline in which to finish your workout. 7 WAYS TO INCREASE YOUR TRAINING PERFORMANCE 1. 2. it’s an opportunity to emotionally refill yourself. improve mobility.Chapter 6: Where The Battles Will Take Place Focusing on yourself in this manner is not about being self-centered. you’ll have a clear path of objectives to focus on. 4. you’ll find that doing this allows you to give more of yourself to others. and increase stamina. but rather about making time to center on your personal and spiritual needs. 3.
try listening to some intense music that has few lyrics. 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. Limit Your Conversations To Workout-Related Topics: Put your personal problems on a time out. Wear Headphones: If you find yourself having a hard time getting focused. it should get harder. jaw-jackers will be less inclined to approach you. Leave your discussions and dramatic life problems at the door. It doesn’t. Consider Workout Time Your Time: Everyone knows squeezing workout time into a busy schedule is difficult. Circuit momentum is thrown into gridlock if a jaw-jacker stalls on a piece of your equipment. Take Responsibility People new to the world of exercise often have the wrong impression of what exercise is. Genres such as dance or techno work great. unless you are in a group or structured environment. They assume it gets easier as time goes on. it’ll leave you with a mind-numbing adrenaline rush. I guarantee they’ll still be there when you finish.Chapter 6: Where The Battles Will Take Place over regular training. Even if you don’t like the music. In fact. You begin to understand that change happens from what you put into training. The only thing that changes over time is the way you view your role in the training process. it isn’t an efficient way to perform an exercise routine. why would you give it away? 6. So once you’ve finally made the time. “The more I 176 .) 7. (And in the “meat market” gyms.
he remained in control of his body and his situation. What can I improve on?” Granted. the more I can change my life!” is the epiphany that finally smacks you in the middle of the forehead. While on the scale. for me anyway. three months earlier Richard’s reaction would have been. he looked down and said. and that’s the epitome of life-changing power! 177 .” Now. within the context of this paragraph. without realizing it. I’m going to quit. “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.Chapter 6: Where The Battles Will Take Place train my body. But there is an explosive power in that seemingly innocent question. “I am not seeing the results I want. the most exciting thing about being a fitness consultant isn’t being able to help people get in shape. And I’ve got to tell you. Like most people. this may not seem like a life-changing event. Because of this. [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. it’s being able to watch them get struck with this goliath rock of revelation. what he did was ask an empowering question that reframed the dissatisfaction of his current condition into an action he could take responsibility for.
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. It may or may not surprise you when I say that the benefit gained from having a personal trainer is often overrated. and hiring a trainer doesn’t guarantee you’ll be any more successful at achieving your fitness goal. As a fitness specialist and personal trainer myself. I’m not saying personal training isn’t a good profession or a useful service. Published in the November 2001 Monthly Labor Review ‘Occupation Employment Projections to 2010. it will soon be one of the top 10 professions. there are also terrible attorneys who give their industry a bad name. realize two things: not all trainers provide quality guidance. A 178 . Similarly.’ the U. But just like there are skilled and hardworking attorneys who are a credit to their profession. more people are hiring fitness professionals to help them overcome their fat loss obstacles. there are awesome trainers who are adept in the field of personal training and actually care about the success of their clients. However.S. and there are awful trainers who only care about stringing a client along so they can collect a weekly check. Department of Labor and Statistics announced that personal training is one of the top 25 fastest growing occupations. before you go out and spend upwards of $50 to $200 an hour on a personal trainer. As the rates of overfat and obesity increase.
In the short term. She works at a high-end barn that covers everything a new rider needs to learn to become proficient. As a result. they “hook” them 179 . While most respectable clubs require their trainers to have some form of training certification.Chapter 6: Where The Battles Will Take Place pretentious statement? Maybe. As with any business. if a new trainer isn’t certified at the time of employment. Regardless. Down the street. the majority of national chain fitness clubs require their trainers to go through some form of orientation to establish uniformity. it’s easier to keep an existing client than it is to find new ones. but a matter that needs to be addressed and something you need to identify before hiring a trainer. Prior to starting my fitness consulting business. A friend of mine who trains horses for a living gave a similar example of this training paradigm. Instead of empowering clients with knowledge to help them grow. most clubs only teach their trainers the act of training (and how to sell in-house supplements) and not the art of training. I worked for several nationally-known fitness clubs that provided personal training. this attention to detail cost clients a little more time and money. a company offers similar services at a discounted rate and in half the time. it’s common for a gym to run them through a short in-house training mill certification process. Inexperienced riders who opt to work with these trainers eventually learn why their rates are so low – the quality of training.
One of the goals of a trainer. should be to teach their clients about the importance of consistency and selfdiscipline. 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. a savvy client will do everything in their power to keep the trainer from training them. Instead of having a goal to maintain client retention by delivering quality service. sulking over a bad relationship. Another problem with hiring a trainer out of the mill is that they understand how to use fitness equipment. this scenario also occurs in the fitness industry. for example. discussing plans for the weekend. At times. it’s usually because they had an audition). 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. either by whining about problems at work. integrity. Sadly.Chapter 6: Where The Battles Will Take Place on purchasing sessions. 180 . or whatever. primarily because they lack the most important quality required to initiate personal growth. your rabbit. 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. but don’t have the depth to teach lifestyle change. A trainer is supposed to be your mentor. when they’re supposed to set an example of disciplined focus.
With that. These are all the wrong reasons to hire a trainer. it is an extension of who we are and how we express ourselves to the world. there is also the side of personal training that clients don’t see. many of the best trainers — the ones who actually care about their clients — eventually burn out and stop providing personal training all together. extraordinary trainers don’t share their knowledge with everyone who seeks it. we view our service as “personal” because we’re sharing a special part of our self. believe that by having a trainer you’ll be more motivated to workout. you’ll eventually achieve results via osmosis. When we train clients. Miagi in The Karate Kid©.Chapter 6: Where The Battles Will Take Place Conversely. believe that having a trainer makes you sound serious about getting in shape. the training process is more than a set of workout routines and repetitive actions. 181 . such as to have a workout chit-chat partner. or worst of all. To us. Bottom line: unproductive personal training is a two-way street. which is where the power to change comes from. believe that having a trainer will force you to follow through with your goal. Having not been trained to handle the mental demands created within this dynamic. Trainers are often thrust into the role of being their client’s therapist and emotional pincushion. in defense of trainers. don’t hire a trainer for the wrong reasons. believe that if you work with a trainer long enough. because none of them provide roots for internal locus of control. Like Yoda® in Star Wars© or Mr.
are responsible for doing the work. One may assume money should be enough motivation to train anyone. they’d never sell it to anyone who wouldn’t appreciate it — regardless of how much they were offered. so we stop providing it. having a personal trainer is a convenience. the client/trainer relationship should be like learning how to drive a car between the narrow lines on a highway.Chapter 6: Where The Battles Will Take Place Unfortunately. always remember you must be the source of motivation. And like any piece of equipment. however. you are essentially purchasing an expensive piece of fitness equipment — a very expensive piece. no 182 . More importantly. All in all. but not a necessity. the gift we offer is often unappreciated. Therefore. Ideally. When you start training. 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. You. and to assist you in monitoring your progress. The trainer initially acts as the little guide bumps on the side. As you get more advanced. It’s about having someone to help you create eating plans and exercise routines. pouring their heart and soul into it. reminding you to stay in your lane and moving in the right direction. the path is wide and you have plenty of room to move around. when you hire a fitness professional. the path gets narrower.
Doing so means that you show up for all of your scheduled training sessions. you’ll be able to create nutritious 183 . ask yourself if you are prepared to fully utilize their service and guidance. To benefit from personal training. you won’t see results if you don’t use it.” Food is for function... Gourmet menus are what got you fat in the first place. 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. Before you hire a trainer. I’ll tell you exactly what I tell them: “Meal plans aren’t supposed to be gourmet menus. Something to think about In hopes of getting their favorite high-carb/high-fat cheat foods added to their TrainChange daily meal plan.or are you merely going to add them to your collection of fitness gadgets already collecting dust.Chapter 6: Where The Battles Will Take Place matter how great it is or how many advanced gadgets it has. clients initially complain about the lack of gourmandized variety. complete your workouts without whining. and remain committed to following your nutrition plan and exercise routine. as time goes on. it’s as much your responsibility to make the time you spend with your trainer productive as it is theirs. without storing excess as fat. The good news is. even when your trainer isn’t around.
1994). I 184 . This simultaneous tug of war is known as the Ironic Process (Wegner. I believe that understanding this occurrence is vital to improving focus and athletic performance. as part of my leg workout. In this case. As a trainer and competitor. In other words. It means we are going to handle each negative thought the same way we handled every other obstacle — with constructive mental images. For example.Chapter 6: Where The Battles Will Take Place meal plans on your own. I Will Not Quit! If you haven’t already blown a mental gasket with all of the data. theories and suggestions I’ve given you. Does this suggest we shouldn’t think positive? No. not flavor. you can add a variety of cheat foods and eat what you want without worrying about getting fat. Once you’re able to remain in compliance without a meal plan. There is a theory in psychology that suggests the more we focus on achieving a goal. this one is sure to do it. the more our mind becomes bombarded with thoughts of failure. your meals are designed for function. for every positive thought you focus on. however. Until then. there will be an accompanying negative one competing for attention. you are going to actively reinforce and create vivid images of success in your mind while you’re training.
” This isn’t done because my feet. Observe the power of merely putting one foot in front of the other. so that’s a lot of weight for me). the more you have to squint [focus] to see it.. with more 185 . (Similar to the negative seed discussed in Chapter 5. Rather. strong calves. concentrate on your steps. an image on a poster. It can be a spot on the wall. The next time you’re training. concentrate on pumping your arms. In fact. while standing under the bar. From there.then focus on doing it faster.) Another example is to use this technique during an intense cardio-endurance workout. strong knees and strong quads. First. strong ankles. 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. progressively transfer your focus throughout your body. ankles. knees and quads have low muscle-esteem. Getting back to the point. I consciously mix up my thought pattern — in a positive way — thus preventing the Ironic Process from taking over. In doing so. Next.. “I have…strong feet. find something in front of you to focus on. I look in the mirror and repeatedly whisper to myself in a hypnotic manner. or a sign down the street. Imagine them being lubricated pulleys that are attached to a generator rapidly rotating from your shoulders. I do it to establish a mind-to-muscle connection and to prepare those body parts for impending demand. Then envision yourself running through the image — no matter how small or far away it is. calves.
listen to them. “I. You must constantly feed your brain with fresh thoughts and empowering visions of success. Next. it too requires a lot of work and practice. connecting with your body. “You’ve got to STOP! I’m tired!” repeatedly whisper to yourself. and you’ll become exhausted. At that point.. it’s important to avoid repeating something like. Once you’re able to transcend and reach this level of focus. “I am not tired..quit.Chapter 6: Where The Battles Will Take Place intensity.. every time your body yells.” You will then appreciate how exercise allows you to escape into your own private world.. Find the rhythm between your inhalations and your exhalations.” If you do.” Additionally. don’t fret or get discouraged – you are learning a lot of new concepts and probably un186 . Finally. If you’re starting to get overwhelmed with the inordinate amount of information.. You can improve these skills by simply staying focused on your goal. while remaining intent on catching the object in front of you and moving to the symphonic rhythm of energy blaring in your head.will. you will truly understand the meaning of being in the “zone. Honing your skills to combat negative thoughts doesn’t come naturally. your lungs will be screaming for oxygen.not. and maintaining a positive self-image. your brain will only be filled with thoughts of exhaustion. Listen harder.. concentrate on the pounding of your heart and take note of how every beat echoes throughout your head.
you’ll reach your destination. putting it into practice every day on a consistent basis. 187 .Chapter 6: Where The Battles Will Take Place programming years of counterproductive habits in the process. during and after your journey. Luckily. simply set benchmarks that incorporate a new TrainChange technique into your routine at least once a week. you’ll master the techniques in no time.. it has taken me 15-plus years to learn and apply all these concepts. 15 and 16. if you apply what you have read.. Although you’re only reading a 250-page book. In the interim. I guarantee that if you use this book as a reference before.as long as you remember that quitting is never an option. Cross-Check #6 Compare what you learned in this chapter against your Personal Inventory answers for questions 13. 14.
000 to 30. six-layer stepped structure that stands only 204 feet high.3 million stone blocks (each weighing an average of 2. It is believed the workers were moving and setting blocks every two-and-a-half minutes. Ironically. was commissioned by Pharaoh Djosers in 2630 B.C. The Great Pyramid. the pyramids weren’t built from slave labor. consists of 2. Archeologists now know they were built by willing Egyptian villagers. the Step Pyramid. The Step Pyramid is a simple. and took an estimated 20 years to complete. it was the largest manmade structure in the world. The architecture and technology required to construct this massive monument still baffles scientists today. Up until the twentieth century. They were the result of a lifetime of failure.Chapter 7 Building the Great Pyramid When one thinks of the Egyptian pyramids. the first thing that comes to mind is their amazing size and the mystery behind their construction. About 30 years later.000 workers to construct the pyramids at Giza over the course of three generations. the Giza pyramids weren’t the result of calculated perfection. Pharaoh Snefru built a 188 . It took approximately 20. is located on the Giza Plateau. The first of the Giza pyramids. Contrary to Hollywood depiction. It’s 481 feet high.5 tons). the largest of all the pyramids.
Day in and day out. Not just a couple of stones. upping the ante to eight layers. the Great Pyramid represents the explosive potential within each of us. One Block at a Time Imagine having to drag and stack 2. stack a stone.Chapter 7: Building The Great Pyramid similar pyramid called the Maidum Pyramid. stepped in to complete his father’s vision. he also tried to erect the first smooth-sided pyramid. I don’t know about you. then grab another stone.5-ton stones across the desert as your lifelong career. However.3 million of them. now known as the Bent Pyramid. but it definitely would’ve taken more than a cup of coffee to get me out of bed in the morning. This more successful second attempt at a smooth-sided pyramid would eventually become known as Egypt’s first “true” pyramid. Snefru tried again and built the Red Pyramid. As the name implies. he saw his father’s plan come to fruition. it was an unsuccessful attempt. more like 2. Studying the mistakes of his Bent Pyramid. becoming the precursor to the Great Pyramid. Fifty years later. Around the same time. Ignited by curiosity and fueled by a desire to achieve and a willingness to learn from failure. If they weren’t being cracked on their backs with 189 . Snerfu died before his vision could be realized. So Khufu. Snerfu’s son. the job of Egyptian villagers was to pull a stone.
further showing the pride workers took in their job. for the workers. The precision with which the pyramids were executed is often the source of marvel and speculation. Problems they encountered during their failed attempts ultimately improved their attention to detail. the pyramids provided a sense of success. focus and accomplishment. moving a 10-ton block was more than just hard work. approach your long-term fat-loss goal with the same mindset. 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. Tomb markings indicate workers took pride in their labor and swore allegiance to their pharaohs. that fat loss is not the ultimate goal. Just as the Egyptians viewed building each pyramid as an inspirational objective.Chapter 7: Building The Great Pyramid whips. it is merely one of the many objects that must be moved. however. By fulfilling a desire to keep building one pyramid better than the next. workers shared the same vision and lived the same dreams as the pharaohs. The ultimate goal is to build a healthy body and develop a stronger inner self during the process. To them. it represented achievement. A sign of power to the pharaohs. Keep in mind. the Great Pyramids are the result of a commitment to self-improvement. 190 .
Expect more of yourself than others. Using this approach the task of self-improvement is easily managed. adhere to your exercise routine and stand proud in the face of the discipline required to become a better person. Use both positive and negative experiences as stepping stones. correct the problem and continue building from where you left off. don’t worry about the enormity of the task. Whether you already have two blocks in place or just starting with a pile of dirt. To put it simply. Be grateful for your accomplishments and eager to accomplish more. and don’t be afraid to look for new areas of improvement. If you misplace a block. learn from your mistake. Follow your nutrition plan. focus on adding one block at a time. As long as you keep working. it will get done. Take the time to solidify them into permanent steps. 191 .Chapter 7: Building The Great Pyramid The Blocks Required to Build Your Monument Focus on adding new blocks of progress.
do not proceed with the next step until you can. Once you’ve consistently followed an exercise routine for at least two weeks. b. Designate 30-90 minutes a day to exercise. 2. If you cannot [will not] remain committed to following your exercise schedule for at least two weeks. Once you have scheduled this time. The idea is to get you in the habit of setting aside exercise time in your life.Chapter 7: Building The Great Pyramid 21 STEPS TOWARD BUILDING YOUR PERSONAL MONUMENT Starting Your Exercise Routine 1. move on to step 2. preferably at a gym. don’t let ANYTHING stop you from doing it. a. 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. If you don’t have an existing exercise routine (see Chapter 5 on exercise routines) or a gym membership. The 192 . use the hour as time to remove these obstacles. 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).
head over to your local book store. as a result of using Anthony Robbins’s approach. But upon listening. the act of leaving your home. You need this motivational series NOW! Having said that. I don’t know Anthony Robbins personally. 193 . such as relationships. you’ll be able to seamlessly integrate what you have already learned about exercise and nutrition into other areas of your life. If you’re still not convinced of the dire importance of making time for yourself. etc. however. His material is truly inspirational and a personal favorite of mine.Chapter 7: Building The Great Pyramid purpose of going to the gym. think of it like this: going to the gym is merely one hour of self-improvement time. enforces a conscious commitment toward making time for yourself. business. a. personal finance. Similar to getting dressed for a workout. set this book down. and pick up the Anthony Robbins audio series Get the Edge. I noticed there is a strong similarity between our philosophies on focus and goal planning. For those of you who can’t bear the thought of simply leaving everything behind. is to separate you from your everyday nuisances. Compare this to the “?” hours you normally spend taking care of everything and everyone else. I really can’t recommend it enough. and everything else behind. Consequently. and up until a few weeks ago I had never listened to his tapes.
Chapter 7: Building The Great Pyramid 3. Scrooge”. For example. This simple action is the first part of mentally and physically committing to your exercise routine. Ninety minutes is the maximum amount of time your entire workout should take. The 194 . 4. Once they’re on I go from “Mr. In contrast. when you wear a business suit. 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. not only will you be in a casual mindset. if you workout wearing casual clothes. but the jaw-jacker will assume you are casually attending the gym and be more inclined to approach you. Get some workout clothes. Personally. Believe it or not. and if possible. I wait until the last moment to put on my workout attire. Aside from your body going catabolic after 90 minutes (see Chapter 1. wearing them mentally transforms me into an entirely different person. get dressed for your workout before arriving at the gym. Don’t go to the gym in your street clothes and don’t wear your gym clothes as casual clothes. what you wear to the gym affects your level of focus. Always walk into the gym suited up for action. Nice Guy” Al Smith to a “shut up and leave me alone Mr. Avoid going beyond your scheduled exercise time.
7. Once you are on a time limit. Additionally. you won’t waste time loafing around the gym looking for stuff to do. Plan rest days. in turn producing faster results.Chapter 7: Building The Great Pyramid Complexity Continues: How Much Is Too Much Exercise?). ask yourself. Think of it like this: more than likely. it prevents you from wasting time. Taking the time to carefully plan your routine makes training more effective. Get selfish about time. It’ll ensure that you know what you’re supposed to accomplish before you arrive at the gym and averts impromptu workouts. you had to arrange your entire day around getting to the gym and made several sacrifices to get there. when you establish a set start time and a specific completion time. Rest improves training 195 . don’t let anyone or anything stop you. “Is the time I’m wasting on this person/conversation/broken CD player/piece of equipment/etc. Use it to plan your exercise routines and keep progress notes. worth everything I sacrificed to get here?” 6. 5. When someone or something distracts you from your workout. Long-term exercise routines must incorporate rehabilitation time. Keep a training journal.
Chapter 7: Building The Great Pyramid performance by allowing your body time to heal while also providing you with a mental recharge. or even in seven days.” In short. Otherwise. on the days you really don’t want to train. “I’m not going to the gym today because I worked out every day last week. put exercises you like most on the days you are less enthused about going. it prevents you from arbitrarily making the excuse. Put the exercises you like least on the days you’re most willing to go. Instead. give rest the same importance you give to exercise. Look for negative training patterns in yourself and use them to your advantage. 8. Identify days you are most enthusiastic about attending the gym and days you are least enthusiastic. the ups and downs of riding this emotional WEIGHT-loss roller coaster will eventually wear you out. Progress doesn’t happen overnight. 9. Develop your exercise routine around these varying degrees of eagerness days. This way. and today I feel tired. Avoid hopping on the scale every day. use your body fat 196 . Don’t get dismayed — or excited — by daily weight fluctuation. Monitor your progress in bi-weekly increments. Furthermore. you can look forward to getting in your favorite workout. it’s only water weight.
) 11. Seek solutions. Starting Your Nutrition Routine 1. Give yourself rewards for compliance. to solve problems. So keep yourself accountable. More accurate than a Swiss watch.] 10. [Remember. so don’t skip meals. they provide more accurate information about fat loss progress and metabolic activity. (A sample self-contract is available in Appendix II. Sign a contract with yourself. The success of this plan is entirely up to you. Together. it takes approximately 14 days for your body to undergo any major change. as well as consequences for breaking the rules. as progress indicators. 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. Consuming five to six healthy mini-meals a day requires your body to burn more calories than eating three or fewer ones. 197 . rather than excuses.Chapter 7: Building The Great Pyramid percentage and lean muscle weight. the growls coming from your stomach will remind you when it’s time to eat again (don’t ignore the hunger pangs). in conjunction with weighing yourself. Not eating is as bad as overeating.
Although there are plenty of great-tasting healthy foods on the market today. If you 198 . (See Chapter 6. if this is your first time actively making healthy food choices you’ll probably be dismayed by the lack of selection on your list. For the most part. Using the Glycemic Index. It’s okay to eat the same foods every day. Before running to the fridge to satisfy your munchies. As an example. Part of establishing a long-term nutrition plan is to create a list of healthy foods you’ll enjoy eating. they wait to indulge until their cheat days. think of how a food’s GI rating will affect your appetite 10-30 minutes from now. Food Is for Function. it can easily add inches to your waistline.Chapter 7: Building The Great Pyramid 2. Avoid randomly putting food into your mouth. but on average.) 3. I’d say 99% of the health-conscious people I encounter eat the same basic foods every day. stick with it. Occasionally they sneak a cheat food into their nutrition plans. 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. While variety may be the spice of life. Once you have this list. I believe that the root of the overeating problem in our society stems from having too much junk food to choose from.) Here is another reality check for you.
199 . motivate yourself by focusing on the benefits healthy eating provides such as: it’s helping you reach your goal. my guess is that most people would grab the chips. Instead. a can of tuna in your office drawer. 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. and it signifies that you have more discipline than 60% of the population (a stigma that should be worn proudly). Otherwise.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. or it’s too expensive. 4. Always keep a quick fix prepared in the fridge. Don’t get caught without a healthy snack. a nutrition bar in your glove compartment. or a bag of beef jerky in your trunk. On the other hand. your stomach will kick your brain out of the driver’s seat. a bag of nuts in your pocket. you’d rather be eating something else. it’s helping you burn calories. when those hunger pangs start. you’d devour it without a second thought. if your only option was the apple. throw your nutrition plan to the backburner. it’s going to taste bad. Keep emergency food on hand. and have you sitting at a drive-thru window ordering a Super Mega-Meal.
as the packaging label indicates. Before giving into temptation. when given the choice between: 1) The mentioned negative side effects of natural sugar. But. Unless you have willpower of steel. If you’re like me.) 6. pork rinds in place of chips. it may occasionally cause softer stools or more intestinal gas than usual. 3) Aspartame or 4) Splenda. if you’re a soda fanatic. corn tortillas in place of 10 As a precaution. try indulging in low-carb snacks made with Splenda® (surcalose) or maltitol10. In some people. similar to the effects of complex carbohydrate foods such as beans. Almost every nasty little craving can be substituted with a nutritious replacement — if you are willing to look. I’m not a big advocate of manmade or chemically altered foods. Other substitutes that work are plain yogurt in place of sour cream. (By and large. 200 . 2) Sugar abstinence. mix ½ cup of Splenda with 2 packages of sugar-free Kool-Aid into a 2-liter bottle of carbonated water. and sweets happen to be your weakness.Chapter 7: Building The Great Pyramid 5. A nibble of sugar can activate an uncontrollable sweet tooth. For instance. look for a healthy alternative. I’ll take my chances with the Splenda. don’t tease your taste buds. you can start replacing sugar with Splenda. if you have never eaten products containing maltitol I don’t suggest eating the entire package of chocolate in one sitting. soy milk in place of regular milk. As mentioned. and presto — you have a zero-calorie soda.
It’s a new product by Heart Beat Foods made from a blend of canola and olive oil.Chapter 7: Building The Great Pyramid flour. Be aware of food allergies. Symptoms you should be on the lookout for include: • • • • Bloating Indigestion Swollen nasal passages Excessive water retention 201 . and butter in place of margarine. most people don’t realize they are allergic to certain foods. You can enjoy your favorite fried foods. 80% of the world’s population loses their ability to digest milk. [A great tasting cooking oil I use is called Canola Balance. Upon becoming an adult. (This is especially true of dairy products. fat is not bad). unlike dust or pollen allergy. “Got lobbying money?”) What’s more. and still eat healthy. For other well balanced fat products. That should make you wonder why it’s still on the Food Pyramid.] 7. use olive oil in place of partially hydrogenated cooking oils. visit www. a food allergy can be subtle. 100% whole grain bread in place of enriched bread. soy and omega3. For frying (remember. Maybe the dairy industry’s slogan should be.com. In fact.SmartBalance. Food allergies decrease training performance and contribute to excess calorie storage because your body can’t properly digest them.
202 . D’Amato’s blood type approach to refine your nutrition plan further by learning which foods will function best in your body. and this simple bulleted list doesn’t give it the attention it deserves. Peter J. the faster you’ll see results. To successfully lose fat and maintain muscle. Use customized nutrition plans. I recommend reading the book Eat Right for Your Type11 by Dr. 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. easy to use. a BMR calculator and a Total Daily Energy Expenditure tool. 8. You can’t randomly guess how many calories your body needs and expect to see results.com includes a body fat analysis. The more accurately these reflect your lifestyle. you must provide your body with the correct number of calories. this important topic receives very little consideration in most weight-loss books. As a means to accomplish this. D’Amato for a more in-depth look into this subject. Your nutrition plans must be based on your BMR and total daily energy expenditure. TrainChange.Chapter 7: Building The Great Pyramid • • Unexplained lack of energy Excessive mucus in your nose and chest Unfortunately. I suggest using an AccuMeasure™ personal body fat tester – it’s accurate. If you’d like to receive an even more accurate measurement.
Although we are often told that simply eating a balanced diet will provide us with all the nutrients our body needs. seafood coming from polluted water and hormone-laced meats. Between the pesticides and chemicals used on vegetables and fruits. taking a supplement is barely enough to help you break even. and amino acids you need in the form of shakes. minerals. Add supplements to your diet. the refining and processing of grains. 9. MAKE NO EXCUSES FOR NOT FOLLOWING YOUR NUTRITON PLAN! 203 . nutrition bars. Eating five to six meals a day in healthy calories isn’t an easy task. and capsules.Chapter 7: Building The Great Pyramid comfort of your home. Thankfully with the help of some advanced nutrition products you can get the vitamins. it is not true. As a result.) 10. the food in today’s marketplace is less nutritious than it was in the past. (See the list of suggested supplements in Appendix II.
As a word of advice. Doing this allows me to stock up on my favorite dishes while always knowing how much I’ll be eating for the day. three of the best fitness appliances you can invest in are a George Foreman Grill®. on Sundays I make five days worth of food (usually some variation of chicken breast because it’s easy to carry). 204 . but you’ll also save money by not having to purchase overpriced healthy lunches or other prepackaged weight-loss entrées. a chicken rotisserie. For example. and a FoodSaver® vacuum home-packaging system. 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.Chapter 7: Building The Great Pyramid Something to think about When I’m really intent on following my nutrition plan. seal them in bags — weighing and labeling the calorie content of each bag — then freeze them.
there is nothing wrong with striving to become a better person and wanting to be more than what we are. etc. skinnier than you. 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.Chapter 7: Building The Great Pyramid Measuring Your Success The toughest thing about success is that you have to keep on being a success. but by the work you put in to get there. If your only reason for getting in shape is to impress people at your high school reunion. If you’re constantly trying to make yourself feel better by losing 30 pounds so you can look like a supermodel. But starving ourselves. taller than you. —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. You’ll always find someone betterlooking than you. more muscular than you. you’ll never be satisfied with your results. you’ll never have anything more than a bunch of receipts spent on unused products to show for it. discipline and perseverance to do so. Granted. 205 . that’s human nature. you’ll grow and begin to flourish externally. or by gaining 20 pounds of muscle so you’ll look like Rambo. Identify your success not by what you look like at the end of your journey. Once you can plant healthy seeds internally.
beating ourselves up. we neglect to develop and appreciate our unique. — Roy Rogers Now that you know about somatotypes. in doing so. it’s about completing a full circle of transformation. it’s waking up in the morning and being committed to living today better than yesterday. You will only be satisfied with your outer being once your inner being has been fulfilled. The goal of getting in shape isn’t to look like a model or to become like so-and-so. God-given gifts. Take pride in who you are and in the unique qualities you offer. you realize the process required to get in shape improves more than just your body. and stressing out are the consequences we pay for trying to be something we aren’t meant to be. you will still get run over if you just sit there.Chapter 7: Building The Great Pyramid overtraining our bodies. Worse yet. 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. Upon recognizing the driving forces that cause physical transformation to take place. Part of starting a healthy lifestyle is also developing a healthy self-image. And. 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. Putting it All Together Even if you are on the right track. lean muscle 206 .
In other words. 207 . 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. I know the endeavor you are about to embark on will be one of the most challenging periods in your life. I can’t do it” and leisurely fall back into your old habits. huh? That’s great. “It won’t work. you’re feeling pretty smart. motivation and the answers to questions the brainiest Jeopardy contestant couldn’t answer. Speaking from personal experience. fat oxidation. metabolism. or continue telling yourself. You either apply what you have learned and set out to reach your goal. this is the point in your fat loss battle where the rubber meets the pavement. once you make the passage. 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. The next question is. Fortunately. It is often said that if something doesn’t kill you it only makes you stronger. 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.Chapter 7: Building The Great Pyramid mass. 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. what are you going to do with all of those smarts? You are now accountable for your actions.
And like the Great Pyramid. Your actions become expressions of who you are. but the personal challenge you take on when you decide to train your body and change your life is all the more exciting. 18 and 19. compromise and apathy? The choice is yours. and more importantly for you to admire. You may never have the opportunity to climb Mount Everest. It goes without saying that the choice to improve your self is entirely up to you. 208 . or touch the moon. and rewarding. passion and commitment – or mediocrity. the results of your effort will be on display for the world to admire.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. Cross-Check #7 Compare what you learned in this chapter against your Personal Inventory answers for questions 17. You become your own work of art. that’s the exquisiteness of deciding to take on this challenge. dedication. In a sense. Will your monument reflect hard work. track through an uncharted valley.
if it is safe. nasal congestion. In fact.S. is also used to treat bronchial asthma. edema. aching joints and bones. a flurry of controversy has surrounded the herbal weight-loss supplement ephedrine. more often. To answer that. Behind the controversy are several deaths.Appendix I The Ephedrine Controversy Over the past several years. cold and flu. headache. I’m constantly asked if ephedrine is effective and. cough and wheezing. I’ll first give you the background on the supplement. chills. ephedrine has been around for over 2. What you may not know is that Ephedrine. The powerful herb promotes weight loss by increasing one’s metabolism and decreasing appetite. and the plausible reason as to why the FDA and other organizations are seeking to ban its use. which are believed to have been caused by the metabolic enhancing herb. many of your overthe-counter diuretics as well as cold and 209 . and to induce perspiration. or Ma-huang in Chinese. market.000 years in Chinese Medicine. History Although new to the U.
and the other is your little Volkswagen. Imagine you have two cars this time: one is a NASCAR™ vehicle. hypertension and stroke. Once again.Appendix I allergy medicines contain an ephedrine derivative commonly known as pseudoephedrine. Specifically. Typically. How Dangerous Is Ephedrine? With that. Ephedrine opponents claim the herb’s ability to raise one’s blood pressure and to induce body heat caused these deaths. individuals either suffered from heart failure or heat stroke. ephedrine is believed to be associated with myocardial infarctions. Dangers In the deaths believed to have been caused by ephedrine. I’ll use a car to illustrate this point. The danger is in the marketing and how people are using the herb. ephedrine products are marketed as rapid weight-loss pills that increases one’s metabolism and decrease appetite. The FDA has attributed 64% of all reported herbal side effects to ephedra. Ephedrine is no more dangerous than any other over-the-counter medicine. While these things are beneficial to physically conditioned individuals. The NASCAR’s engine is built to perform 210 . cardiac arrhythmias. do I consider ephedrine dangerous? No. they can be dangerous to those who are accustomed to a sedentary lifestyle.
the chassis (body) of the car is designed to efficiently accommodate this intense level of performance. heart failure is a resulting danger. this information is not adequately provided to consumers during the marketing of ephedrine products. If you tried to improve the speed of your Volkswagen by simply replacing its stock engine with a NASCAR’s. However.Appendix I at speeds in excess of 200 mph. when these misinformed dieters set out 211 . Their heart revs up to the intensity of a NASCAR vehicle. Similarly. just as fat cannot be blamed for people getting fat. Another danger of ephedrine is that people stop eating due to the decrease in appetite it causes. low calorie dieting is the common mechanism people use to lose weight. So. of course. Unfortunately. As mentioned. The point is. Because of this. this is what happens when unconditioned individuals take ephedrine. On the other hand. but neither their heart nor body is conditioned to perform at that level. the chassis of the Volkswagen is designed for everyday street driving. the sheer power of the engine would tear the Volkswagen chassis apart. and it’s only magnified if the individual already has an existing heart problem. from daily exercise. However. ephedrine cannot be blamed for people having heart failure when irresponsibly consumed. when a conditioned individual uses the supplement their heart is accustomed to the 10-17% resting heart rate increase.
or anything that’s abused or taken in excess. But once again. it is definitely a necessity for others. On the other hand. they’d stand to benefit from ephedrine’s ability to improve fat utilization. Sadly. it’s the irresponsible use of the product. in my opinion. heat stroke and a myriad of other complications. Yes. It seems to amplify their already active metabolism. Nevertheless. Recommended Use While ephedrine may not be safe for everyone. Personally. which increases their level of anxiety and/or makes them uncomfortably jittery. I’ve known people who’ve replaced their diet with ephedrine. I know there could be harmful side effects. Like any medicine. causing them to more readily store fat. 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. Because mesomorphs and endomorphs tend to have slower metabolisms. that too is dangerous and can lead to heart failure. the benefits and relief ephedrine provides outweigh the risks. and go days without eating. The thermogenic effect of ephedrine stimulates the 212 . 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.
but is also a useful way to offset the excessive storage of calories caused by modern foods (i.e. metabolic activity and energy level.Appendix I body to work harder and burn more fat. refined sugars and processed grains). When properly used. As previously mentioned. the body will not burn stored fat unless forced to do so.. 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. yet that creates another problem. This is accomplished through the powerful threefold combination of increasing one’s resting heart rate. You need another option. forces the body to convert stored fat into usable energy for fuel. the antithesis to insulin. which means glucagon must be released into the bloodstream to produce energy. this combination is not only an effective means to combat the physiological obstacles encountered while trying to burn fat. I exercise first thing in the morning in a fasted state. In addition. That option is to exercise on an empty stomach. controls appetite. I use ephedrine to boost my energy and curb my appetite until I get breakfast. The obvious benefit of this is that there are no carbs or insulin in my body. and improves one’s ability to focus. the herb reduces muscle catabolism. Glucagon. Having already discussed the downside of calorie deprivation. During my typical exercise routine. When ephedrine is used in conjunction 213 . for example. low calorie dieting is definitely not a viable solution.
Unlike prescription weight-loss drugs like Phentermine®. pharmaceutical companies can’t compete with it and benefit most from the ban. if not better than. Ionamin® and Xenical® (to name a few). For example. is there such a push to have it pulled off the shelves and banned? Money. Ever wonder why more prescription diet pills aren’t being pulled off the market even though they are as dangerous as ephedrine? In fact. Anyone with an in-depth knowledge of human physiology would agree that ephedrine improves fat oxidation. you can safely accomplish a 90-minute fat-burning workout without the negative side effects of low-calorie dieting.Appendix I with a sound exercise and nutrition routine. ephedrine is an herbal supplement and cannot be patented for profit. Adipex®. a 1997 report from Wyeth-Ayerst 214 . a 180-capsule bottle of ephedrine costs around $30. $450. ephedrine costs far less than competing prescription diet pills. Adipex. $360. Because there is no patent. compared to a 90-count bottle of the prescription drugs: Phentermine. So why.00. $325. Ionamin. prescription diet pills. Why Ban Ephedrine? The benefits ephedrine can provide against the overfat and obesity aren’t enigmatic. Since ephedrine works as well as. and Xenical. around $180. if it is so effective.
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. because so many people are struggling to lose weight and have been misinformed as to how 215 . However. the benefits of ephedrine are greater than its side effects. 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. there have been over 29 deaths associated with Meridia®. What Should You Do? Ephedrine can be dangerous. All the same. Does that mean an herb like licorice. they too are a poison. Unfortunately. 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. the benefits from them outweigh the risks. any time you ingest a foreign substance — even vitamins — you take a risk. when taken responsibly. 19 due to adverse cardiovascular effects. In high amounts. used for ulcers and respiratory problems. Additionally. particularly the ones associated with obesity.
Appendix I to accomplish it safely. thus causing the flurry of negative side effects. 216 . banning ephedrine won’t solve other deluded attempts at losing weight. If you feel the ban on ephedrine should be stopped or lifted. the answer squarely lies in the need to provide proper education and accurate information.com/TakeAction. send your comments to the FDA and to your local congressional representative immediately. Information on how to do this is located in Appendix II and on TrainChange. Just as removing fat from our diet wasn’t the answer to solving the obesity epidemic. It’s foolish to ban products that stand to help a majority of people simply because they are abused by a few. the herb has been used — and marketed — irresponsibly. In both cases.
MD. work best for particular somatotypes. Eat Right for Your Type by Dr. Inc. Ph. Putnam’s Son 1996 (Strongly recommended for ALL body types) Dr. Below is a list of books I recommend that.D. Peter J. Although each author has their own technique and belief about managing fat. they all share a similar idea in that fat storage is controlled by what you eat. Atkins Avon Books 2002 (Strongly recommended for endomorphs) Protein Power by Michael and Mary Eades. in my opinion. P. Atkins’ New Diet Revolution by Robert C. each person will respond differently to a diet according to their body type. not so much as how much you eat.Appendix II Recommended Additional Reading Nutrition As previously mentioned. HarperCollins Publishers. D’Adamo G. 1992 (Strongly recommended for ectomorphs) 217 . 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.
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. they provide excellent information on developing effective exercise routines. It provides the scientific tenets behind muscle growth and proper development of exercise routines. Jr. you will find great information on how to train properly. TrainChange: Exercise Routines by Al Smith. 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. 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. 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.) The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger 218 .D. Don’t be intimidated by the titles and bodybuilding pictures in these books. you will not become a bodybuilder — if you’re not trying to.) Hardcore Bodybuilding: A Scientific Approach by Frederick C. However.
it was his philosophy about life that allowed him to achieve such greatness.Appendix II Fireside 1999 (When you’re ready to move into more advanced training routines. Revised and &Updated edition (December 1. Ph. 2004) 219 . this is an excellent resource. Covey Free Press. Interpretation by Sharon Lebell HarperSanFrancisco (May 4. This is a truly an enlightening book. (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. 15 Anv edition (November 9. Frankl Pocket. Happiness. 1997) The Art of Living: The Classic Manual on Virtue. or even competitive bodybuilding.) Motivation The Warrior Within by John Little Contemporaty Books 1996 (Although Bruce Lee is primarily known as a martial artist. and Effectiveness (Paperback) by Epictetus.D.) Get the Edge by Anthony Robbins (Audio Series) The Anthony Robbins Company 2000 The Psychology of Motivation by Denis Waitley.
Jennie Brand-Miller.Appendix II Glycemic Index Information The Glucose Revolution Pocket Guide to the Top 100 Low Glycemic Foods by Kaye Foster-Powell . Factor (second edition). et al Hodder 1998 220 . Thomas Wolever Marlowe & Company 1999 The G. by Jennie Brand Miller.I.
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. to form bone and blood cells. to provide electrochemical nerve activity. and to regulate muscle tone and activity (including organ muscles like the heart.) 3. Multi-Vitamin 2. Complete Essential Fatty Acid 3/6/9 (Borage/Fish/Flax) 4. liver. etc. Protein . Minerals .the primary purpose of protein supplementation is to achieve a positive nitrogen 221 .are needed to maintain the delicate cellular fluid balance. stomach.
50% of post-training amino acids utilize BCAAs. 10-20% of your high intensity energy will come from these three amino acids. When protein intake is insufficient. Glucosamine Sulfate. 6.is a natural amino acid produced in your body. Glucosamine sulfate may also play a role in wound healing. L-Glutamine. These acids are used to synthesize glucose in the liver during extreme levels of stress. In times of stress (such as working out). ammonia is released. Take 500 to 1.500 mg a day.Appendix II balance within the muscles. 5. Specifically. isoleucine.luecine. and valine are the three essential amino acids critical in muscle repair and muscle growth following intense training.sulfate provides the joints with the building blocks they need to repair damage caused by osteoarthritis or injuries. glucosamine sulfate provides the raw material needed by the body to manufacture a mucopolysaccharide (called glycosaminoglycan) found in cartilage. Glutamine plays a role in the removal of this toxic ammonia from the body. up to one-third of glutamine muscle 222 . 7. BCAA (Brached-Chain Amino Acids) . A positive nitrogen balance is absolutely essential for your muscles to grow. As amino acids chemically change. negative nitrogen balance occurs and catabolism begins.
S. 0078. according to a new study at a U. Department of Agriculture Press Release Some Starchy Foods May Contribute to Overeating Agriculture Research Services Release No.gov WASHINGTON.” Agriculture Secretary Dan Glickman said. Take 500 mg 30 minutes before you work out and 30 minutes after you work out. Muscle glutamine release is much lower if glutamine levels are increased through supplemental Lemail@example.com. The study findings are published in the March issue of Pediatrics. 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. “These findings provide the first solid evidence that carbohydrates are one piece of the puzzle in determining what makes some people overeat. causing extensive muscle deterioration and loss.99 Media Contact: Andy Solomon (202) 720-4623 / andy. Department of Agriculture research center.Appendix II stores are released for nervous system usage.gov Public Contact: Judy McBride (301) 504-1628 / jmcbride@asrr. 223 .
children and one-third of adults are now significantly overweight.” The subjects ate nearly twice as much after a high GI meal than after a low GI meal. blood glucose and fatty acids dropped significantly. a week or more apart. indicated by a rise in the hormone adrenalin. On three separate days. triggering a stress response. researchers fed a group of obese teenage boys breakfast and lunch with a high. medium or low glycemic index. however. About one-fifth of U. After the boys consumed an identical lunch.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. fatty acids and insulin and other hormones for five hours after breakfast. Then they measured changes in the boys’ blood glucose. Blood glucose and insulin rose highest and fastest after the high GI breakfast. 224 . they were encouraged to select what they wanted from a platter of foods when they felt “very hungry. Researchers David S.S. Ludwig at Children's Hospital of Boston and physiologist Susan B. Within a few hours. despite a significant drop in fat intake in recent years.
Energy Metabolism Laboratory. psychological factors and other dietary variables. These low-GI foods trigger overeating because they are palatable and calorically dense. 225 . PhD. Ludwig. butter and ice cream. who directs the obesity program at Children’s Hospital. Roberts. high GI foods include refined grain products and potatoes. Mass. phone (617) 556-3238. as well as sources of concentrated sugars.. Roberts said the findings do not support weight-loss diets based entirely on the glycemic index because many low-GI foods including steak. Vegetables and fruits generally have a low GI.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. Scientific contact: Susan B. such as sodas and fruit juices. are high in calories. Some starchy foods have higher GIs than table sugar. Moreover. USDA Human Nutrition Research Center on Aging at Tufts. said GI has a role in weight regulation along with genetics. Boston. many of the low-fat foods that have flooded grocery shelves are also high in calories. According to Roberts. physical activity.
.tufts.D. or David S. firstname.lastname@example.org/~lrd/fdavoice. they are formed with the public’s help. Ludwig.edu. The Children’s Hospital. M. biologics. For more information. visit http://vm.edu. the FDA publishes rules that establish or modify the way it regulates foods. 226 .tch. radiation-emitting electronic products and medical devices – commodities close to the daily lives of all Americans. PhD.. industries. cosmetics. and economy.cfsan. anyone can participate in the rulemaking process.Appendix II email@example.com. FDA rules have considerable impact on the nation’s health. Making Your Voice Heard at FDA How to Comment on Proposed Regulations and Submit Petitions As a regulatory agency. Boston.html. phone (617) 3554878. Mass. These rules are not created arbitrarily or in a vacuum. By law. drugs.
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. 229 .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.
TrainChange.com Based on the TrainChange book. TrainChange. During your training. analyze your total daily energy expenditure.Appendix II Other TrainChange Products Available For a complete listing of all available products.com will create an online exercise routine and nutrition plan. or have one of our TrainChange consultants develop them for you. supplements and exercises will help you burn fat and increase your lean muscle mass. and reach your fitness goals. TrainChange Fitenss Studios & Certified Training Partners Certified TrainChange personal trainers will guide you through a nutrition plan and a customized workout. Use the site’s automated features to create a customized strategy. please visit TrainChange. 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 uses the most advanced techniques available to help you reduce your body fat. you will also be taught which foods. You will also receive a customized TrainChange program developed in accordance with your body type. To 230 . TrainChange.com/products. Nautilus machines. cardio equipment and proper stretching techniques. They provide instruction on the use of free weights. build your lean muscle mass.
It also includes an AccuMeasure Personal Body Fat Tester. TrainChange Fitness Workshops The materials presented in these courses will help improve your mind and body. sample meal plans. how to develop exercise routines that can be used every day of the week. If you are serious about reaching your health and fitness goals. and workout templates to be used every day of the week. TrainChange Organizer This starter kit walks you step-by-step through the TrainChange fat-loss process.com/locator. The instructor has combined years of personal experience and technical knowledge into an information-packed TrainChange workshop. and increasing the intensity of your training routine.Appendix II locate the nearest TrainChange trainer available in your area. you can't afford to miss this event. It is guaranteed to be an insightful and fun event. all from the privacy of your home. The organizer provides additional tips on fat burning. visit www. 231 . and how to measure your body fat. It provides worksheets that show you how to make better food choices based on products’ ingredients.TrainChange. muscle building.
Appendix II Bibliography Available online at TrainChange.com/books/bibliographies.htm 232 .
116. 70. 195... 194. See also Total Daily Energy Expenditure fat 2.. 71..... 26 Giza.. 207.. 15. 153. 34... 124. 29......... 34........ 224 Glycemic Index. 79. 92.. 95........ 54... 87. 62. 83.... 63. 73. 83. 137. 227 exercise2.... 27... 190... 185.............. 34. 87.... See also Food Guide Pyramid ecotomorphs....... 88... 109.. 63. 5. 36.. 3.. 222..... 52. 3.. 78..... 213... 66.. 202..... 34. 71. 14.. 150. 101.. 127.... 159. 104. 85 EFA ........ 218. 16. 51. 120. 178. 36 cortisol . 70 Group C .. 85... 126. 167 Allen. 125.. 74.......... 100. 163. 97..... 54... 28. 84.. 12.... 178........ 100 carbohydrates.. 41. 38. 116... 76...... 62..... 11.. 79... 46.. 46... 126... 35.... 59...... 163... 102. 172... 99.. 196....... 35.... 191.. 66........ 211.. 151.. 135.. 202.. 206.. 196.... 214..... 68.. 56. 135... 136..... 17..... 189..... 216....... 26. 84.. 83.... 95.. 140. 69.. 74.. 89.... 135..... 23.... 213.. 111. 96.. 114....... 49... 209.. 183.... 64. 32... 198... 145.. 97. 51. 113.. 90. 67. 141... 92.. 188... 8.. 142.. 126 Ali. 67. 129. 223.... 31..... 58......... 30 233 . Dr.... 96. 212 endomorphs. 33............ 24.. 161. 96... 57. 35 catabolism... 103. 85........ 37..... 73..... 82... 218..... 128. 174... 231 fat management.. 131. 153 Dietary Guidelines . 231 Adipocyte cells . 83.. 125. 122. 103 Great Pyramid.. 202 diabetes . 40. 100. 9...... 216..... 208 Group A ... 224...... 51... 141.. 161.... 83..... 26....... 46...... 95. 70 heart disease......... 3. 90. 224 Cardio . 109. 84....... 36.... 22. 89.... 55.. 82. 35.. 74... 217. 146. 202.. 36.. 64..... Muhammad .. 218.. 162. 162........... 99.. 133.. 6. 225 glycogen.. Peter.... 77....... 111...... 157. 16.... 202 BetaUser . 82...... 192.. 55 cardio. 53.. 18. 155..... 85. 82...... 122.... 9......... 122.. 94.. 124..... 52.. 52. 52.... 95. 75... 85 alcohol .. 48... 71... 213.. 161....... 183. 120..... 73.... 55. 65. 36.. 121... 215. 56.. 222 Centers for Disease Control Physical Activity and Health Report....... 74. 44. 230........... 75. 80. 177.. 128. 91.. 23. 99.. 231 expenditure32..... 10. 70. 34 cholesterol.. 195. 106. 58 Cortisol . 193.. 211.. 96.. 226 Food Guide Pyramid .. 87. 227. 46........ 94..... 73. 32..... 133..3. 73........ 80...... 212. 85.... 15. 217 essential fatty-acid supplement84. 60. 72.. 16. 133... 60. 124 anaerobic. Dr. 122. 101.. 67.... 85 Atkins..... 31....... 5.. 230. 75... 126. 124.. 75.. 198 GI 23.Index AccuMeasure . 33.. 95. 3. 224..... 23... 40.......... 22. 86.......... 73....... 91.. 39 FDA Food and Drug Administration27......... 43... 33.... 81. 217 Basal Metabolic Rate BMR .. 131........ 26.. 78..... 133. 170..... 137. 48..................... 133.. 70 Group B . 62.. 167. 30... 74. 85 Exercise . 210.. 79....... 120...... 115. 32.. 83... 212.. 39.. 56. 145... 151..... 5. 83..... Anne de Wees . 106... 207. 124. 52. 25.. 84.. 81.. 12... 74. 102... 27. 77.. 182... 50. 60.. 83....... 32. 124.... 230... 28 circuit training. 50.. 121... 94...83. 201 Framingham Heart Study. 117..... 180. 186... 49. 188 glucose . 175 Consistency. 55..... 125............... 9.... 28.......... 183.. 93.. 82. 230 Catabolism . 82. 100............. 103.. 93.. 26. 57... 26 Food Pyramid . 122.. 84. See also white adipocyte cells aerobic . 81........ 93...... 101. 84.. 171. 85.. 176...16.. 86..... 27.. 59.. 36 D’Amato.. 37.. 13.. 74..
65........ 9. 183....... 146............ 105.............................. 65... 32.. 83.26. 99.. 224 maltitol.......... 69. 155 low-carb .. 48... 32........... 104 transcending.. 82............ 60.. 140. 225 nutrition compliance ... 98. 46. 26. 46.. 63.. 5....... 114. 221.. 120 Monthly Labor Review ‘Occupation Employment Projections to 2010 ... 198... 73. 26 Lean muscle .... 129... 92... 69. 94........ 167 Protein Power..... 94........... 158.. 89... 212................. 93. 217 Three Basic Components ..... 225 VO2 max .. 200 surcalose ... 82... 28.. 56 Total Daily Energy Expenditure . 134............... 138 weights.... 93.. 33........... 16. 87....... 92......... 12. 230 over-training ........ 162... 183........ 24.... 73... 84. 71.... 73 Type IIb ... See also Adipocyte cells adipose tissue.. 101.... 92.............. Anthony .. 17...... 28..... 28.. 124.......... 217. 63..... 24.. 60. 67........ 79..... 55................ 85... 193...... See also expenditure TDEE. 87......... 62..................2.... 232 Body Fat ... 178 Pilkington... 54. 120 portions .. 66.. 70. 27...... 81.... 51.................. 167 Leptin.........30... 165. 67...... 104 Somatotyping....... See also Dietary Guidelines Robbins..... 51........... 217 Michael. 157 Prefontaine. 230 Nutrition. 56.. 79. 34. 82......... 81......... Bruce.. 202. 57..... 83.. 174........ 80. 103... 88.... 65... 84..... 76....4...... 170..... 204.... 227. 91............ 87......... 90.high-carb......... 97... 104. 9. 200 low-fat... 103.. 39... 213... 80.... 44.... 32... 78.. 133...... 200 storage........... 92... 95 liver...... 34.... 66....... 103.... 136..... 74 Fast twitch ... 65... 159.... 60... 83........ 74. 56. 135 nutrition plan... 118 Polysaccharides... Tiger ........ 36.. 224 Ironic Process.. 84...... 88 Woods....... 86 hybrid......... 230 Lee............ 73....5. 213.... 85.............. 74... 89.... 144...... 85. 82....... 219 The Zone.... 85...... 166.. 81.. .. 100..... 135............ 90..... 94.... 121.. 79...com... 132....... 166 234 ... 75 Slow twitch. 84.....24......... 102.......... 66.. 34....... 62... 128........ 186 Personal Training ... 32...... 217 Surgeon General .. 197... 89... 166 Type I.......... 26.. 201..... 231 Personal Profile ...... 73. 101...... 138...... 86..... 67.. 43.. Steve ..... 106... 35..... 66..... 55..... 99 lean muscle 25. 99...... 74.. Ancel...... 184 Keys... 75. 67..... 33.......... 225 lunch .... 35... 73 Type IIa.. Denis ......... 84.. 71............ 167 Monosaccharides . 133............. 96....... 85. 219 somatotype. 34.......... 86.. 75 Intermediate.... 218 high-fat... 31... 202.. 95... 84... 222 low-calorie .... 85. 27........ 9....... 98 Weekly Goal Plan..... 98. 13... 82................ 206 oxygen73........ 133... Paul......... 128 Waitley.... 80..... 75 insulin ...... Dr. 191........... Dr.. 94....... 124... 83.... 97. 12. 82.... 122....... 71 Splenda ...... 13.. 199........ 206.... 62........ 124...... Jordan. 89 leptin...... 37 The Psychology of Motivation.. 230.. 128.... 127. 70............... 96. 104 TrainChange. 98.......... 83...... 230 white adipocyte cells...... 26. 133.. 114. 100. 217 Recommended Daily Allowances ............ 158. 102.... 95.. 101. 9. 67... 13... 74.... 122. 101. 121........... 79 adipocyte cells . 74...... 29.. 73 USDA United States Department of Agriculture ..... 41..... 178 Nautilus machines... 121.... 200 mesomorphs.........
International: $9.S. Date: __ Visa __ Amex __ MasterCard __ Discover 235 . Payment __ Check __ Credit Card Name on Card: Card Number: Exp.75% for products shipped to California addresses.com Please send the following books.00 for the first book or disk and $5. no questions asked. ------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------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.: $4. I understand that I may return any of them for a full refund — for any reason.00 for each additional product.00 for the first book or disk. and $2.Telephone order: (888)858-7746 E-mail: orders@TrainChange. Shipping by air U. disks or packages.00 for each additional product.
it's a systematic approach to long-term healthy weight maintenance. For more information visit TrainChange. the strategy manipulates calorie intake so that followers achieve their number one aim: losing fat.com Or call Toll Free (888) 858-7746 and Register Today! 236 .00 OFF Limit one voucher per guest.00 off TrainChange online fitness workshop WHO SHOULD ATTEND Unlike a weight loss program TrainChange is not a diet. In his new book titled TrainChange. Valid with this voucher only. At its core. Rather. while hybrid mesomorphs (muscular body types) do better using a mixture of both diets.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. $5. 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.
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