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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,
mentally and financially. only to gain it all back (plus more!). people hastily jump onto the low-calorie bandwagon but neglect to learn the physical and mental components required to achieve long-term fat management. These same individuals spend over $5. each failed attempt only makes it twice as hard to lose the weight again. With all of the technology and information available in our modern era. 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. when fat loss is carried out in this manner. At what point will our nation and our health authorities realize the traditional wheels of weight loss are 31 . In a rush to get their body fat under control.000 annually to lose the weight. Individuals are trying to shed the pounds by any means necessary. it does more harm than good. each person will attempt six weight loss methods a year for approximately two years. Hence. On average. Done That…Got Slim.Chapter 1: Been There. we are now stuck in the middle of an overfat epidemic and riding on the axles of a wrecked vehicle. Got Fat! 40% of women and 24% of men are actively working to lose weight at any given time. In the end. dieters never learn how to train their body and change their lifestyle to prevent the pounds from coming back. It goes without saying that our current approach to fat loss is failing us physically.
The Dietary Guidelines recommend 2030% of daily calories come from fat. however. 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. For the most part. excess fat is burned for energy. low-calorie dieting is the equivalent of a primordial famine. this is the traditional fat-loss and fat maintenance recommendation echoed throughout the medical community. approximately 10% from protein.Chapter 1: Been There. Done That…Got Slim. Physicians and other fitness professionals are pressured from sanctioning government agencies and managed health care to support these guidelines. Lean muscle burns more calories per day than any other tissue. On prolonged calorie-restricted diets (more than three or four 32 . Statistically speaking. When deprived of calories. The premise behind low-fat/low-calorie dieting is based on the assumption that when calorie intake is reduced. following these guidelines has provided no benefit in the area of fat management. To your body. and 60-70% from carbohydrates. the body initiates a sequence of innate preservation responses to maintain equilibrium between calorie intake and calorie [energy] expenditure. This premise is oversimplified and flawed. One of the responses is to reduce lean muscle mass.
Accordingly. This means muscle is destroyed to reduce metabolic overhead. If BetaUser chose to lose the weight simply using a low-calorie diet (Incorrect Weight Loss). One pound of lean muscle requires an average of 35 calories per day. in contrast to a mere 8 calories required to maintain an equal amount of fat. Your BMR can end up being decreased by as much as 25-40%. studies show that close to 50% of the weight lost comes at the expense of lean muscle.Chapter 1: Been There. Got Fat! weeks). In spite of this known occurrence. muscle is destroyed when there is a lack of calorie intake. Fig 1-1. Figure 1-1 illustrates the difference between losing weight and losing fat. calorie reduction is still the customary recommended approach to fat loss. he 33 . weighs 250 pounds. Since maintaining muscle requires more calories than fat. 50% of the weight lost on a diet will come from fat and 50% will come from muscle. Lean muscle is destroyed on prolonged diets. Done That…Got Slim. In the first picture. our person (whom we’ll call BetaUser) has 24% body fat. and wants to lose 30 pounds. 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).
but to be consistent with the Surgeon General’s report. I’ve left it as weight. maintain his existing lean muscle and decrease his overall body fat by 11%. Done That…Got Slim. energy expenditure is decreased further by reducing things like energy level. he would lose the entire 30 pounds from fat.S. digestion and fat-burning hormones. if BetaUser chose to lose weight using the TrainChange approach (Correct Weight Loss). Another problem caused by low-calorie dieting is when the body enters starvation mode. In short. Got Fat! would lose 15 pounds of fat. the U. In an attempt to replenish overdrawn energy reserves. skin temperature. and end up gaining 1% body fat. The Complexity Continues: How Much Is Too Much Exercise? Over the years. 34 3 . medical authorities have begun to stress the importance of exercise as a means to control one’s weight3. 15 pounds of muscle. While in this mode. the dual combination of decreased metabolic activity and increased energy conservation creates the ideal environment for rapid fat storage.Chapter 1: Been There. nearly every calorie consumed is immediately stored as fat. On the other hand. alternate hormones are released that work to conserve energy and increase calorie storage. Once in this mode. Surgeon General emphasized that the I would’ve preferred to use the term fat in place of weight here. In the 1996 Centers for Disease Control Physical Activity and Health Report.
Catabolism is the state in which your body breaks down muscle to manufacture energy. This misguided logic couldn’t be further from the truth. Got Fat! amount of exercise is more important than the intensity. when overtraining occurs. [To underscore how bad catabolism 35 . Undoubtedly. exercise is only effective at controlling your weight if you understand how much exercise your body needs. The idea of “no pain. Backbreaking workouts and endurance cardio sessions will not earn you the gold medal of fat loss. engaged in a hard core free-weight session. the Puritan work ethic is a belief deeply rooted in our society. Done That…Got Slim. The report further suggested doing 30 minutes or more of moderate exercise every day to improve health and maintain weight. the more fat you will burn. In fact. Yet. Therefore. it causes you to get fatter. no gain” has conditioned us to believe that fat loss is contingent upon the amount of work we put in. the “or more” in the Surgeon General’s recommendation has been translated into: the longer you exercise.Chapter 1: Been There. In reality. especially while engaged in extreme physical activity. or while involved in any activity that requires maximum physical exertion. The intent of the statement was to encourage inactive people to get up and moving. in an intense kickboxing class. your body is in a catabolic state. once again. this misguided recommendation only caused more confusion and damage. Whether you’re slinging sweat and burning calories on the Stairmaster.
In other words. exercise is only beneficial for fat loss when performed at maximum intensity within a 90-minute time span. annihilating the very fat-burning muscles you are trying to build. which can occur as a result of over-training.” is the primary culprit behind this destruction.Chapter 1: Been There. Now whenever you allow your body to become catabolic. catabolism is when the body eats itself. you’ll still struggle to lose fat if you are under-eating. Done That…Got Slim. For example. This 36 .] As workouts persist beyond 90 minutes. similarly. Something to think about Understanding how much exercise your body needs is crucial to your long-term goal plan. when muscles undergo prolonged strenuous activity. This means there is a limited window of opportunity to actually benefit from exercise. even after you learn how to adjust your calorie intake to your BMR. cortisol is released at higher levels. This is because. Got Fat! is for your body I’ll leave you with this graphic memory hook. Muscle is broken down to fuel the body. Cortisol. also known as the “stress hormone. Cannibalism is when one human eats another. the effects of catabolism — in relation to fat loss — are more negative than positive. It is a naturally occurring hormone released during high levels of physical exertion and stress. simply equate it to chewing on your thigh for dinner.
A New Approach to Fat Loss Natural bodybuilding competitions draw out the best fitness experts from across the globe. you must remember that cortisol is simultaneously tearing down muscle. in my opinion. also released during intense physical activity. Since there is such a fine line between getting enough exercise and too much exercise. are as powerful and addictive as morphine. Incredible as it may seem. Got Fat! phenomenon is known as exercise-induced dieting. However. you must remember why you are exercising: to increase lean muscle and burn fat. you can physiologically become addicted to exercise. They neglect to clarify how much is too much exercise and the importance of progressive intensity training (discussed in Chapter 4: Calibrating Yourself for Success). The experience and knowledge I acquired backstage 37 . Done That…Got Slim. the Surgeon General’s use of “or more” and the notion that intensity is not important are careless statements. 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. By experts. I don’t mean doctors or scientists. I mean the people who actually labor in the trenches and devote their lives to mastery of the fat-loss process.Chapter 1: Been There. Therefore. This is because endorphins. you get hooked on the rush.
and that which was shared with me by other athletes. Another contribution. It was not an official 38 . and defining standards. Got Fat! during these events was astonishing.Chapter 1: Been There. With that in mind. conquering obstacles. The original fitness aficionados like Jack LaLanne. Case in point: doctors have only recently started to suggest free-weight training as a means to treat overfat and obesity. Bernard McFadden and numerous others used their passion for living healthy to spur many of today’s fitness ideas. What I learned as a competitor. is what ultimately inspired the development of the TrainChange exercise and nutrition strategy. steroid-abusing. is the advocacy of resistance exercise. dimwitted characters they are commonly portrayed as. Innumerable therapeutic concepts have their origins in the bodybuilding community. all the while maintaining an elite level of mental discipline and focus. These are the real experts in the field of fat loss and nutrition. as common as it may seem now. They stand at the forefront of the battle. 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. while bodybuilders have always known its value in increasing a sluggish metabolism and in shedding unwanted pounds. Done That…Got Slim. blazing paths. Charles Atlas. I will dispel another belief: not all bodybuilders are the muscle-headed.
and it’s unlikely that modern science will unravel the system anytime soon. The majority of information we do have is based primarily on speculation and theory. Given that.Chapter 1: Been There. there is no general consensus as to how the body works with regard to calorie storage and utilization. modern medicine would only reflect page one.000 years have gone into perfecting the body’s complex system of calorie utilization. Got Fat! medical recommendation to promote health and wellness until the early 1980s. Done That…Got Slim. Unfortunately. This cannot be done with a pill. they’ll remain overwhelmed. but rather to manage it. but bodybuilders have been using it since 1900. you must first learn how to work with this system instead of against it. What we do know. Over 100. 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. is that the body is equally efficient at storing calories as it is at burning them. Your objective should not be to eliminate fat. a personal trainer. if you want to lose fat and keep it off. Until more doctors and scientists tap into the knowledge of this community. chasing the problems of dilapidation. a 39 . however. realizing the value of healthy buttressing. At present.000-page book.
Your plan should be designed with the intent of keeping you healthy. and the mental obstacles will be uncovered as you read on. Each player has a turn to attack an opponent’s position while defending his or her 40 . prepare a strategy that works with your body instead of against it. To successfully control fat. liposuction or surgeries that induce calorie deprivation. this is essential to designing an effective exercise and nutrition strategy. you must do three things: First. Finally. Instead of trying to change the way our body has functioned and survived throughout time. The physical obstacles are the powerful survival responses already introduced. years from now gastric bypass surgery will be viewed as the equivalent to the age when doctors used leeches to suck out illness. we must reprogram our body to burn calories instead of storing them. a fad diet. Got Fat! piece of fitness equipment. The objective of chess is to hunt down and capture your opponent’s king. shouldn’t our efforts be aimed at working with the natural accord of the body. In our era of calorie abundance. but not impossible. both physically and mentally. prepare for the known obstacles of fat loss. In fact. both physically and mentally. to maintain your success.Chapter 1: Been There. Fat loss is akin to playing chess in that it requires a strategy of calculated moves. you’ll need a lifelong fitness plan. Second. and focus on the way we’ve begun to feed it? Fat management is complicated. Done That…Got Slim.
not rituals and dogmatic beliefs. and mapping out a strategy to get you there. Got Fat! own. I’ve taught numerous clients and friends how to control their body fat using the same basic techniques. On a personal level. All of the TrainChange moves are based on sound. During a diet. Professionally. you win the game. Once you master the strategy. but victory goes to the player with the most well-planned strategy. Done That…Got Slim. Years of research and first-hand experience have been used to develop TrainChange. If you accomplish this while preventing the body from reducing your metabolism. scientific principles. It’s a collection of offensive and defensive moves for use in your fat loss battle. It’s about assessing where you are. the opponent is your body and the goal is to capture its fat. Everyone’s strategy will be different. entering the dreaded starvation mode and getting stuck on fat loss plateaus. By following the examples and using the 41 . They are based on evidence and facts.Chapter 1: Been There. I’ve used it to control my weight for the past ten years. it forces your body to burn excess calories. The principles are practical and realistic. TrainChange is a well-planned fat management strategy. TrainChange is about foresight. but the paths and obstacles are the same. Furthermore. focusing on where you want to be. and increase your metabolism. build lean muscle. you’ll see that long-term maintenance requires less work. On the defense. While on the offense. it prevents your body from storing calories.
42 . Note: The average woman burns 1. Got Fat! advice of those who have already won the game. Done That…Got Slim. Cross-Check #1 Compare what you learned in this chapter against your Personal Inventory answers for questions 1.000 calories per day.200–2.500 calories. you too will achieve a quick and decisive victory.500 calories per day. A pound of fat contains 3.Chapter 1: Been There. 2 and 3.700–2. The average man burns 2.
however. I immediately created a goal plan based on her requests. 136 pounds. the muscle tone and increase in energy would be natural derivatives of her progress. she went on to say. “Oh. butt. legs. Although not severely overfat.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. 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.” Seeing that Susan wasn’t lacking in the faith department and was eager to get started. she’d also have to boost her metabolism by increasing her lean muscle as well. and get a six-pack. the ideal body fat percentage for her age was around 22%. When she arrived at my office her perky energy filled the room with excitement. and had 28% body fat. She was 5’3”. Susan’s 43 . I want to have more energy and improve my breathing. yeah. After explaining to me that she had lost weight on other diets but always gained it back. tone my arms. in order to keep the fat from coming back. “I want to lose about 20 pounds. Between the loss of fat and the increase of muscle.” She then went on to add. Her plan revealed that she’d have to lose 23 pounds (of fat) to reach her ideal body fat percentage. 31 years old. This time.
she looked up with an unpleasant grimace and said. The answer is no. Taking hold of her nutrition plan and scrutinizing it for several minutes. Significant change requires significant sacrifice. there are days I’d rather eat a slice of pizza 44 . not many people do. More than likely. replacing old habits with healthier ones is not going to be a painless process. It isn’t.Chapter 2: What It Takes To Get In Shape total target weight would be 120 pounds.” “Susan. If you follow a nutrition plan that doesn’t make you feel like you’re sacrificing anything. it’s because you weren’t working. To be perfectly honest. you’ve become habituated to having junk food parties in your mouth and only using your muscles to provide the guest transportation. contingent on the level of effort she put into her routines. When you approach your goal with the intent to make as few sacrifices as possible. it doesn’t get easier. don’t expect to see results. She would reach her goal in approximately 18 weeks. I’m frequently asked if living a healthy lifestyle gets easier over time.” You’ve Got to Face Reality People have been misled to believe that eating healthy and exercising is supposed to be easy. Bottom line. “But I don’t want to give up my orange juice and oatmeal in the morning. and I don’t like to exercise. it’s because you aren’t. If you get back from the gym but don’t feel like you’ve just worked out.
As the process continues. don’t expect the process to get easier. you feel great because your energy level and self-esteem have also gone up. Then. You look in the mirror and say. even once all of this occurs. you get excited at the physical changes taking place in your body. is that you acquire a subconscious discipline over time. you realize it’s easier to live with the sacrifices required to stay healthy than it is to deal with the pot belly. you start doing things you never thought possible. The good news. eat the pizza — no one will know. “Go on. however. you feel healthier.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. stronger and more confident about yourself. Physically. your resolve increases and living healthy eventually becomes an everyday habit. cottage cheese thighs. 45 . Yet. Just realize (and appreciate) that looking and feeling this great are the benefits of continually working through the process. Each time you make a healthy choice. love handles and junk food hangovers. In other words. those habits develop into permanent lifestyle changes. “I look great!” But in addition to that. something I call living on healthy autopilot. you get accustomed to living the lifestyle. In turn. In the end.” or “You really don’t need to go to the gym because missing one day won’t hurt” are thoughts I continually battle with. You feel a new sense of well-being.
Nutrition. Well. For example.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. At first glance. “But were you doing them correctly?” In my experiences I’ve learned that people apply each component to their own degree of personal preference. but it is the balance that exists between each component that determines the success of the TrainChange fat-loss strategy. if we were sitting in my office.” I’m sure you have used these components at some point in your fat-loss battle but didn’t get the results you wanted. 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. this may seem incredibly basic. it is. studies have shown that individuals consistently putting 100% into nutrition but only 30% into exercise barely lose five or six pounds. On the other hand. that’s why I call them the “Three Basic Components. Meanwhile. 46 . So at this point. and Consistency. training diehards who consistently give 100% to exercise but only 30% to nutrition end up with a lot of muscle — hidden under fat.
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 .
“Lose X pounds of fat in one week. Rather.” and “Our Xweek program will leave you healthy and fit forever” are 48 . they’ve likely arisen from marketing professionals and media hype.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. many of your beliefs about the Three Basic Components probably haven’t come from scientific facts.” “Product ‘X’ will make exercise easy and fun. we are constantly being sold on ideas of the impossible.
). professional athletes. I call it chasing the fat-loss rainbow. Not because their personal insight isn’t valuable. In contrast. “If what you’ve been doing works. In both 49 . but because they usually don’t have a realistic approach to solving their fat-loss problem. As I strip away the hype and take away the bells and whistles. the fat loss information I provide clients with either a) amazes them. They walk into my office. hand me their map and expect to be taken directly to their treasure. because practices they have followed for years and held so dearly are difficult to let go. those with little or no fitness background are more receptive to the new concepts. the most difficult clients are those already involved in fitness. doctors.. I simply ask. we eagerly chase after it. And considering weight-loss and dieting product retail is an $80 billion-a-year industry. ultimately setting us up for failure. etc. The first thing I tell them is to throw their map — along with everything they’ve heard about fat loss — out the door. dancers. aerobic instructors. Amidst their resistance.Chapter 2: What It Takes To Get In Shape messages that create unrealistic expectations. but still struggle with their own fat-loss battle (i.e. nutritionist. As a fitness specialist. individuals often assume I know the shortcut to the end of the rainbow. then why are you still overfat?” The majority of what they’ve been taught about fat loss came from dogmatic practices and half-truths. As would be expected. personal trainers. or b) upsets them.
After spending two hours in traffic (with no 50 . Some people don’t like this approach because they still want to believe the hype. dedication. I provide the guidance and tools they’ll need to make the fat loss journey: a new map. Granted. For the ones who are ready. instructions on exercise and nutrition. if I didn’t painfully thump them in the head with a harsh blow of reality I’d be another fictitious rainbow.m. In short. it’s not the most encouraging thing to hear. From the outset. a list of known obstacles. When such is the case. I help them establish a realistic and achievable goal. commitment and.m. I tell clients my technique requires hard work.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. By starting at this point. 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. I emphasize they shouldn’t expect to see results at the end of every week. 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. most of all. but it’s the truth. It’s important they understand that with TrainChange fat-loss strategy. and tips on how to overcome them. fat is not shed instantaneously. instead of 6:00 a.
it provides instant mental and physical gratification. Exercise is the best way to increase your metabolism and energy level. you walk out of the office to see that your missing lunch is staring at you from the backseat of your car. Done in the form of progressive weight training. shirt and jacket twice. Intense activity forces your body to convert fat calories into energy. Moreover. once you get started. lie down. exercise promotes muscle growth. After checking every pocket in your pants. which metabolizes more calories into energy. Yeah.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. Believe it or not. you remember that your cash and ATM card are in the jacket you wore yesterday. The more intense the activity the more calories you burn. 51 . all you want to do is get naked. and rest. That is. Come five o’clock. exercise is the easiest of the Three Basic Components to implement. the best way to recuperate from a bad day and increase your energy level is to exercise. we all have those days. having managed to survive all day eating only a package of doughnuts and leftovers in the lunchroom fridge. Then you realize that sitting on the kitchen table at home lies the lunch you prepared this morning — which partially contributed to your tardiness. It turns up your fat-burning furnace. you get into the office late where you find 62 e-mails and 23 voicemails all marked URGENT.
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. The net effect of adding exercise to your daily routine is an increase to your energy level. So what do you think you’ll have more of with all of this energy flowing through your body? Energy. In fact. of course. Over two-thirds of adults do not engage in physical activity on a regular basis. eating is viewed as a necessity. The 45 minutes we spend standing in line for a box of Krispy Kreme® doughnuts replaces free-weight training and. What’s more. people treat exercise as an optional component in life 52 . The reality is.Chapter 2: What It Takes To Get In Shape and as your muscles continue to grow. your BMR. studies suggest that not exercising is risky behavior. and your Total Daily Energy Expenditure (TDEE). while exercise is considered an elective. And the most common excuse people give for not doing it? Lack of time. what good are doughnuts without another 20-minute wait. the more energy they require. Both young and old can benefit from regular exercise. The average person knows he or she should exercise more. this time for Starbucks®? Amazingly. people are willing to spend more time destroying their body than they are willing to devote toward improving it. Yet. keeping your body active is required to maintain good health. but doesn’t.
they will. you are in a constant battle to keep the muscle you have. “’Yuck mouth’ has entered the building. Think of it like this: exercise is to your body what a toothbrush is to your teeth. 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. friends can’t pass you a mint as a reminder that you forgot to do your workout this morning. the underlying principle of TrainChange is 53 . your buttery yellows would rot and fall out. aside from living your life with morning breath. Nevertheless. Well. Imagine what would happen if you didn’t brush regularly. consider yourself the whole-body equivalent of a walking root canal in the making. That is to say. it’s your responsibility to exercise at least three times a week — otherwise. Muscle growth is ultimately controlled by the release of growth hormones. To prevent this. a lack of friends and people running. but eventually. you still would not get that big.” in time. let’s set the record straight: exercise alone will not turn you into the Incredible Hulk®. Second. we don’t have the same peer pressure to exercise as we do to have fresh breath. Regrettably. These hormones are released in limited amounts to ensure your body remains within a natural balance. exercise merely helps to maintain it. In fact. Another common reason I hear for not exercising is a fear of getting too muscular. plugging their noses while yelling. As it is. you make time to brush your chompers every day.
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). So. I’ll tell you ten things you must consider when planning an exercise routine: 1. There is Nautilus® equipment for simple routines. “I don’t want to get too big” excuse out the window. Pilates® equipment to combine stretching and strengthening exercises and. In short. you need an exercise routine. For that reason. That’s okay – it’s an obstacle you can easily overcome. The equipment in most of today’s gyms is quite intuitive. Whichever modality you decide best suits your needs. you can throw the lame. of course. every day. and by progressively adding more weight and repetitions. If you’re a beginner. how should you go about improving your exercise habits? First. Exercise a minimum of three days a week 54 . I’m not going into a detailed explanation of how to exercise. because that isn’t the intent of this book. By simply doing the basic exercises (listed in Appendix II) very well. Rather. Knowing this. free weights. you should be more worried about maintaining muscle than gaining too much of it. remember that a mastery of the basic exercises should be your first priority. you can produce the same results as if you were an exercise expert. isokinetic machines for targeting specific muscle groups. when it comes to exercise you may not know what to do or how to do it.
there are a number of great books dedicated exclusively to performance training and targeting specific body parts. Don’t train the same muscle group within a 36-hour period. 2. 3.Chapter 2: What It Takes To Get In Shape (six maximum). When you are ready for a more advanced routine. if you have never exercised in your life. Nautilus machines are better for toning and defining muscle. not harder. For a beginner to mid-level routine. Perform no more than 90 minutes of total exercise. it’s never too late to start. Cardio shouldn’t be done more than every other day. In brief. 8. whether you consider yourself a beginner or an expert. several are listed in Appendix II as well. 9. A good routine incorporates all ten modalities into a single workout. Allow no more than a 2-minute rest between each exercise. 7. the best results come from training smarter. 5. And remember. Give your body enough time to recover after a workout. Free weights are best for building muscle. 10. I recommend using the basic exercises already mentioned. Stretch between every exercise. Use cardio to burn fat (to reveal the muscle you already have). 6. 55 . 4.
BMR. After making it through the post-lunchtime drowsy. the answer is nutrition. You go home. In my opinion. etc. As noted earlier. you eat another snack at 3:00 p. Like a good little worker bee. then eat dinner around 8:30 p. and eat breakfast. the level of effort put into all Three Basic Components must be 100% equal for them to be effective. take care of your pet or kids.m. As an illustration.Chapter 2: What It Takes To Get In Shape The Second Component: Nutrition I’m often asked which is more important. I believe 70% of your results come from nutrition while 30% come from exercise. you do your routine and get out by 8:00 p. insulin level. you are in the office by 9:00 a. When leading a healthy lifestyle. the majority of your day is spent struggling to stay on your nutrition plan. and squeeze in a snack while at your desk or while returning those urgent messages.m.m. head-bobbing whiplash game.m. the majority of the fat-loss process is about remaining in compliance with your nutrition plan. You talk on the phone 56 . you actually get up at 6:00 a. get showered. You are constantly required to make decisions that affect your satiety. catabolic state.m.m. let’s say your average day is similar to this: Having figured out how to correctly set your alarm clock. Therefore. In contrast. read the paper. At noon. exercise or nutrition. less than two hours a day go toward exercise. you eat lunch. But when nutrition is compared to exercise. Once there. You get off work and make your way to the gym around 6:00 p.
get some work done. Equally important. you have to consciously stop and eat six times. If you haphazardly consume calories throughout the day you definitely won’t reach your goal. anyway.m. and at 11:00 p. or whatever. you’re wasting your time. Obviously. regardless of how many hours of exercise you are putting in to burn fat. and as already mentioned.Chapter 2: What It Takes To Get In Shape and watch a little TV. if you don’t follow your nutrition plan. it has to be from your nutrition plan. than following an exercise routine. Furthermore. and requires more work. your body won’t receive the nutrients it needs to benefit from exercise. you can’t just throw anything into your mouth. You brush your teeth— because you refuse to be called “yuck mouth” — and prepare your lunch (placing it next to your car keys). you have another snack. Anyone already successfully living a healthy lifestyle unquestionably agrees that following a nutrition plan is more complicated. You then go to bed so you can do it all again tomorrow. if you aren’t following a sound nutrition plan. eating too many calories results in weight gain. 57 . Don’t you wish life could be so calculated? In a healthily planned day like this. Providing your body with the correct amount of calories is the most challenging aspect of fat loss. Bottom line. if you don’t eat enough calories you’ll also gain weight.
lasting results. however. use it to incorporate rest time. For that reason. In fact. Consistency is following the directions until you get there. the rubber band conforms back to its limp shape. expect to put forth effort for a minimum of fourteen days before any real change takes place. the more results you will see. something that does not occur overnight. instead of using this as an excuse to skip a day in your routine. As tension is eased. unlike a rubber band. All the same. adapting to a routine is like pulling a rubber band from both ends. New routines are constantly required to bring about adaptation and change. Your body responds to fitness routines the same way. three days. Luckily. and vacations into a lifelong fitness strategy. even if you have a great routine. it does not happen in 48 hours. a single day of missing your routine won’t snap your body back into its original shape. Following a well-designed fitness strategy is the key to achieving steady. or even a week. routines are merely templates that help you start making lifestyle changes. the longer you follow them. Consistency.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. Consistently applied resistance causes the rubber to become tight and toned. At the same time. is 58 . cheat days. To your body. On average. it will only be effective if used on a regular basis.
and two on the other. Undoubtedly. in turn. It is a contract you make with yourself and commit to following every day. I must tell you that I have a scar on my left knee. nor is it a quick fix. Each time you make a healthy choice. 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. three on my left elbow. the easier it will become to do them. Once combined. two on my right. Over time. and question how to get around them. the more often you follow the routines. you have a guideline for your journey that keeps you moving in the right direction. scratch your head. and it was a really traumatizing experience). use routines to make informed decisions to keep you from veering off your intended path. To change the subject.Chapter 2: What It Takes To Get In Shape the force that causes the change to occur. It is the glue that binds exercise and nutrition together. and use those skills to simply kick the new one out of your way. not the clichéd bike analogy! But I really do have the scars. you overcome an obstacle and empower yourself. Like a tourist reading a guidebook. you’ll think back to how you overcame previous obstacles. as you encounter new obstacles you’ll no longer need to stop. Instead. The TrainChange strategy is not an intermittent fat-loss solution. this places you in control of your body. all as a result of learning how to ride a bike as a kid (oh no. After 59 .
Some fall off completely. you don’t have to start at point A each time. I know how difficult it is to stay on a fat-loss regime. But when you fall. hop back on your bike and start riding from where you left off. A part of consistency is also learning how to get back on the bike. Simply wipe the dirt off your butt. In the end. 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. Something to think about As previously mentioned. one that would allow for enough flexibility to adjust to people’s 60 . Until you do. TrainChange is not a diet. others fall partially and just get dragged along until they can’t take it anymore. you are bound to fall off the fat-loss bicycle. Things happen. you will eventually reach your destination. Inevitably. 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. 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. specifically. and keep making progress. I eventually rode that bike. just remember that as long as you are willing to get back on your bike. Sooner or later. to learn from your mistakes. you’ll get tired of falling and you’ll finally commit to staying on the fat-loss bike. Some fall harder than others.
. roofing. where diets (i. The process is basically the same: grading and site preparation. etc. Protein Power. since everyone is unique and lives within different constraints. This is important because. All the same. once the forces that drive the problem of fat storage and excessive calorie consumption have been identified. To illustrate this point. a solution can be created based on an individual context. To deal with these varying constraints. Atkins.Chapter 2: What It Takes To Get In Shape body type and various needs. framing.e. TrainChange revolves around the “problems” that lead to excessive fat storage and calorie consumption versus merely applying a short-term “solution” to decrease fat. 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. but construction of a house in the sand will have a different set of problems than construction of a house on a hill. The fundamental design principals are universal. However. an absolute solution cannot be derived. Using this approach. foundation construction. and exercise routines.) are reusable design patterns. The Zone. Think of TrainChange as an architectural structure for establishing a long-term fat loss goal. think of the process used to construct houses. achieving long-term fat loss will always require an 61 . nutrition plans and consistency are blueprints used to implement the patterns. This form of standardization decreases the amount of time it takes to construct houses and reduces costly errors. etc.
Yet. At this point. the TrainChange mission Diets like The Zone.Chapter 2: What It Takes To Get In Shape effective exercise routine. are treated as pluggable components that can be integrated into TrainChange according to your lifestyle. Applying a TrainChange Strategy Now that you have an idea as to what is required to lose fat. it’s safe to say there will never be one. body type and Long Term Goal plan. everyone will encounter semi-unique constraints and obstacles that must be dealt with in order to achieve their fat-loss goals. Therefore. all the while teaching you how to modify and incorporate existing solutions—which will ultimately help you reach your goals faster. is to assist you in reaching your goals by identifying and preparing for known constraints. a sound nutrition plan. Atkins. Protein Power. etc. I’m sure you understand why a “miracle” fat loss pill hasn’t been created. nutrition. And based on what you have just learned about exercise. and the ability to remain consistent while implementing them. you should realize that losing fat is not the 62 . and consistency.
it’s a logical strategy that keeps fat off by: 1. Finding balance between sticking with your nutrition plans and exercise routines while maintaining a normal life. TrainChange places the known difficulties of fat loss. from both a physiological and psychological perspective. Recognizing foods [and food combinations] that cause excessive calorie storage. 2. In other words. Overcoming the mental fatigue of staying in compliance while following your nutrition plans and exercise routines. 3.Chapter 2: What It Takes To Get In Shape problem preventing you from reaching your goal. Setting up cheat days to help maintain a high metabolism 63 . Minimizing the loss of lean muscle associated with dieting and preventing fat-loss plateaus. 3. 2. Using exercise to increase lean muscle as a means to maintain a high metabolism. TrainChange then defines patterns and relationships within the problem domain and offers you the following solutions to deal with problems as they arise: 1. 2. Teaching you how to make better food choices on your own. Next. The problem is keeping it off. Therefore. Developing eating habits that force your body to burn excess calories and fat. 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. 3. TrainChange is a “problem/solution” approach to fat loss. Finally.
All to be done over a finite period of time. If you do. the solution is to: 1. 3. physically or mentally. Because of the damage this approach does to one’s metabolism. the ultimate problem associated with fat loss — KEEPING IT OFF — is solved by the time you reach your goal. fat is gradually put back on. but the extreme level of calorie reduction cannot be maintained. For this reason. 2. The ultimate goal of TrainChange is to teach you how to develop your own nutrition plans and exercise routines. when a routine is not available. you’ll get lost and never be able to complete the 64 . As we all know. results on this type of program do occur.Chapter 2: What It Takes To Get In Shape and to provide you with a mental break from dieting. This is in contrast to the traditional “solution/problem” approach to weight loss. Increase exercise. Reduce fat intake. You will acquire skills that enable you to plot a course to any fitness goal. By doing this. don’t sheepishly follow your TrainChange routines. 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. Reduce calories. For this reason. In the end. Using the old approach.
One.Chapter 2: What It Takes To Get In Shape journey on your own. For example. Hence. however. Two.com to increase the exercise. Do this for the first eight weeks. The challenging part. in your workout for the day (and actually do the workout rather than just talk about it). The point is. you know food from your nutrition plan won’t be available. you could use the total daily energy expenditure calculator at www. begin to substitute additional foods into your nutrition 65 . From prior luncheons. Should you choose to do so. always ask yourself.TrainChange. Three. is remaining committed enough to look for those options. “Why were they designed in that manner?” Try to figure out how you could have created your own routine and produced the same outcome. you could cut out some of your breakfast calories (which does not mean skipping breakfast entirely) and save them for the luncheon. because everyone starts asking what are you eating and why. once you’ve learned how to TrainChange. when following your TrainChange routines. or intensity level. Once you are comfortable utilizing the routines. you now have several options. With TrainChange. you’ll ALWAYS have options that empower you to stay on your fitness path. say you’re planning to attend a business luncheon. you could bring your own lunch — not always a popular choice. this proactive approach to obtaining your goal reinforces the discipline you need to maintain long-term success.
standing backward.Chapter 2: What It Takes To Get In Shape plan while looking for ways to increase your total daily energy expenditure. each time you read it. doesn’t exceed more than 2 pounds of weight loss per week. low-carb/high-protein. Similarly. or a variant of them all? At best. how are you supposed to choose the one that’s right for you? Should you follow low-fat/highcarb. I guarantee. Now really. 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. and new ones constantly being introduced. and is something you are truly comfortable with. keep it as a reference guide. we are as effective at choosing a diet as we are aiming for a bull’s-eye wearing a blindfold. or worse yet. what use is that? Presently. One Diet Does Not Fit All With so many diets on the market. Picking the diet — or method — you are going to use to 66 . you’ll learn how to TrainChange more efficiently. 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. our standard for picking a nutrition plan is usually based on the latest fad diet receiving the most press. don’t just read it once – instead. To get the most out of this book. low-carb/high-fat.
if you are following one that doesn’t work for YOUR body. The approach you choose can make the difference between losing fat or gaining more of it. Those more efficient at burning fat do better on the high-fat/low-carb diet. and we must exercise to boost those needs further. Granted. I didn’t have the resources to conduct a full-blown research study so my outcome was based purely on observation. Which Diet Should You Use? In hopes of finding out why people respond better to certain diets. In other words. one thing does remain the same in all of us: we must all eat according to the needs of our body. From the experiences I’ve had working with various clients. I began looking for successful (and unsuccessful) dieting patterns. Truth be told. I’ve come to the conclusion that the one-size-fits-all concept of dieting is fundamentally flawed. personal research and interviews. regardless of how committed you are to following a nutrition plan. However. everyone is unique and requires a different type of diet. you’ll never reach your goal. I’ve learned that not everyone metabolizes calories the same way. And yes. Therefore.Chapter 2: What It Takes To Get In Shape lose fat should not be taken lightly. Some people are genetically designed to burn carbohydrates better than fat and do well on the traditional high-carb/low-fat prescription. My goal was 67 . there are those who are a mixture of the two.
Chapter 2: What It Takes To Get In Shape to develop several generalized approaches to fat loss based on the needs of my clients. as well as an occasional sweet. especially red meat. I looked on in envy as they indulged in the very foods I have to vehemently steer away from. they never made a conscious effort to incorporate these foods into their diet. So. and to then customize those approaches into simple templates. what I wanted to know is what they were eating and in what quantities. and since they didn’t crave it. they pretty much ate as their taste buds led them without concern about the number of calories consumed. 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. I immediately noticed this group normally had small body frames and bone structure. cakes.] Another interesting observation was their lack of desire to eat sweets [junk food like candy bars. with very little body fat and muscle mass. Some simply avoided them because they felt it was the healthy thing to do. In regards to meat. essentially reducing them into repeatable methods. When it came to eating. cookies] and meat. In fact. many said it often left them feeling bloated 68 . they are often the ones who have a difficult time gaining weight. Their meals consisted of everything from fruit to pasta to orange juice. [Yes.
in the bite size. This group had an obviously larger build with more muscle mass and a thicker bone structure. These studies concluded that most obese people do NOT eat more than the general population. I noticed they basically ate the same types of foods as the genetically lean group with one exception — they craved sweets and meat and were more inclined to include them in their diets.Chapter 2: What It Takes To Get In Shape and heavy so they only ate it on rare occasions. while another was done by Garner and Wooley (1991). One of these substantiating studies was conducted by Stunkard. The research showed that there is rarely a difference in the amount of food consumed. Yet. Lindquist and Meyers (1980). what they considered eating “anything” is what I’d consider as the traditional high-carb/low-fat diet. there was no indication they ate more overall calories than Group A. Cool. I would further conclude that because of their constant struggle with weight. many of them grew up as weighty children or teenagers and have constantly battled with their weight. All in all. While observing these individuals. or in the total calories consumed between obese people and the general population. in the speed of eating. Group B Next on my list were those people who gain weight with no problem. In my own analysis. Additionally. I later learned that this occurrence had also been observed in clinical studies. many in the B group ate fewer 69 .
when their body fat did increase. Using your Body Type and Muscle Type to Determine your Diet Amidst this information gathering a light bulb in my head went off. they ate a large variety of foods high in protein. Like Group B. their body fat would quickly begin to climb. So as a whole. 70 . share several unique qualities with the other groups. in addition to being able to readily shed fat when desired. nor as thick as the second. In other words. Group C So what about the individuals who fall in between the previous two? I’d say they are the ones who have a natural athletic build. it was the basic high-carb/low-fat diet. however. Group C was able to maintain and gain both fat and muscle. instead of reducing their calorie intake. there was very little difference in the types of food they ate. when compared to Group A and Group B. they simply increased their exercise/activity level and easily took it off. They did. 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. they eaily maintain their ideal amount of body fat.Chapter 2: What It Takes To Get In Shape calories than their lean nemeses. they have a genetic tendency to build muscle quickly. Like Group A. Although not as lean as the first group. And once again.
Thus. Ratings are determined by the degree to which an individual exhibits a specific somatotype. no one is simply an endomorph without also having some mesomorphic and ectomorphic qualities. Somatotyping examines how linear (ectomorphic). while a pure endomorph is a 11-7. it is successfully being used to create classifications in other areas such as identifying personality types. according to Sheldon’s system. mesomorphs and endomorphs (Figure 2-1).Chapter 2: What It Takes To Get In Shape Somatotyping In the 1930s. Although somatotyping is not 100% accurate. a 7-11 would have minimal mesomorphic and endomorphic features and would be considered an extreme ectomorph. William H. we have predominance toward one or another. As illustrated in Figure 2-2. Harvard psychologist Dr. an extreme mesomorph is a 1-7-1. finding relationships between morphology 71 . muscular (mesomorphic) and fat (endomorphic) an individuals body is. For example. Sheldon developed somatotyping as a way to classify people according to their body type. He believed that people can be classified into basically three body types: ectomorphs. Still. and is questionably an exact science. 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).
etc. high jumpers. Visual Somatotyping Mesomorph Endomorph Ectomorphs are typically tall and thin and have a narrow body. gymnasts. Endomorphs are stocky. wrestlers.Chapter 2: What It Takes To Get In Shape and disease. have a round body. Mesomorphs are usually more muscular in their arms and legs. Ectomorph Fig 2-1. shot putters. 72 .). and identifying nutrition and exercise behavioral patterns. swimmers. short arms and legs.). and tend to store considerable body fat (football players. and very little fat (basketball players. distance runners. etc. wiry muscles.). have broad chests and an average amount of body fat (sprinters. etc.
these muscles create energy by combining fat and oxygen. on the other hand. having a better understanding of your predominant muscle-fiber type will allow you to tailor your nutrition plans 73 . For that reason. Approximately 20% of your total energy expenditure comes from skeletal muscle activity. skeletal muscle makes up 35-50% of your body mass. 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).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. Type I fibers have a high capacity for oxidative energy metabolism. and it plays a major role in metabolic activity. especially fatty acid oxidation. have a high capacity for glycolytic energy production and receive their energy from glycogen (or stored carbohydrates). Type IIa fibers are an intermediate hybrid of the other two and possess both aerobic and anaerobic qualities. In other words. Type IIb fibers. meaning they have the ability to create energy from oxygen and fat as well as glycogen. On average.
Type I is most dominant in ectomorphs. Ectomorphs also do extremely well in endurance activities. powerful weightlifting endomorphs have a higher concentration of Type IIb fibers. their muscles store more fat than glycogen. they require glycogen. require more fat and oxygen (aerobic) to produce energy within the muscle. In contrast. they each have metabolic strengths and weaknesses that allow them to excel at different activities.Chapter 2: What It Takes To Get In Shape and exercise routines to the needs of your body. As a result. Since their muscles create energy without oxygen (anaerobic). This makes people belonging to this type incredibly efficient at metabolizing fat. Logically. with the highest concentration of Type I fibers. Lastly are 74 . for instance. each somatotype has a predominant muscle type. all three somatotypes are a mixture of Type I and Type II fibers. As would be expected. Muscle Metabolism Because each somatotype has a predominant muscle type. Ectomorphs. and the ratio and distribution of these fibers is determined by individual genetics. such as distance running and cycling. thus maximizing energy utilization and reducing excess calories from being stored as fat. since fat is their primary fuel source. Type IIb in endomorphs and Type IIa in mesomorphs. their muscles store more glycogen than fat. Still.
With this in mind. I focused my initial questions toward athletes to represent the most consistently active part of the population. if the muscles of endomorphs utilize carbohydrates better than fat. why does the average football lineman have more body fat in comparison to the lean marathon runner? Obviously their excess calories aren’t being burned.] I started with the hypothetical question: if science has shown that Type I and Type II fibers metabolize calories differently. As the hybrid of the group. Although their Type IIa fibers are similar to Type IIb fibers in that they initially require glycogen to produce energy. they can be conditioned to use oxygen and fat as well. Type IIa fibers have the ability to store intermediate amounts of both glycogen and fat. which fuel does the mesomorphic sprinter benefit from the most. who have the unique ability to create energy from oxygen. carbohydrates or fat? And if 75 . my gray matter began to throb with questions! [To account for the variables of inactivity and a lack of exercise. Furthermore. where would their unused carbohydrate calories go? Would they be stored as fat or burned as energy? Just the same. fat and glycogen. they are the only fibers capable of doing this. why is carbo-loading such a common practice among athletes? That is to say. what benefit does an ectomorphic marathon runner gain from eating carbs when their muscles function better on fat? Second.Chapter 2: What It Takes To Get In Shape the quick sprinting Type IIa mesomorphs.
Cross-Check #2 Compare what you learned in this chapter against your Personal Inventory answers for questions 3. and no immediate answer could be found. 76 . my research was taken in another direction. 4 and 5. In the end. I was left with one prevailing question.Chapter 2: What It Takes To Get In Shape consumed simultaneously. they’d utilize more calories for energy and store fewer calories as fat? With that. I realized the answer to the previous questions — and others like them — would be found within the encompassing question: since energy is metabolized differently in each muscle type. which would be used for energy? Which would be stored as fat? Surprisingly. I found very little. research in these areas. if any. isn’t it logical to assume that if individuals ate calories suited specifically to their unique somatotype makeup.
Today.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. Although Copernicus wasn’t the only astronomer to believe in this theory. It goes without saying that this approach is not working. their answer to the overfat epidemic is to reduce the intake of calorie-laden fat. and the Earth being one of the planets going around it was an unthinkable concept in the sixteenth century. he was the only one bold enough to address it. other astronomers refused to question the status quo. Had it not been for Copernicus’ courage to take a stand and question the beliefs of his time.” wrote Copernicus. modern astronomy would not be where it is today. Four hundred years later. the belief is that fat loss revolves around consuming excess calories. Blinded by an antithesis toward fat. 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. Out of fear that the idea would get them into trouble with the church. the overfat epidemic will 77 . 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.
My initial task was to research how calories are utilized and stored. we should stop trying to eliminate fat. Therefore. but by controlling calorie storage. not by counting calories. Whether it’s eating during the holidays. we must eat. which has always existed. That isn’t to say consuming excess calories doesn’t contribute to the overfat problem – it does. my goal was to find a solution that would allow individuals to maintain a healthy weight. the feeling of happiness as the result of eating is tied directly to human nature. Rather. But the principal problem is what we are eating. promotions. not how much of it we’re eating. I believed the problem of overfat could be remedied by minimizing the accumulation of excess calories. weddings (and sometimes divorces). 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. 78 . reunions. to remain happy.Chapter 3: The TrainChange Approach To Fat Loss never be solved if we merely continue trying to reduce calorie intake. In order for humans to function. most of all. With this in mind. and other occasions. Eating is a festive event that has remained woven in the tapestry of all civilizations throughout history. 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. birthdays. to be productive and.
excess calories are shipped off to awaiting fat cells. that’s not true. On the simple side. what research does know is that they are tiny cells located throughout your body and that genetics and 79 . when protein and carbohydrate calories are consumed. it stores calories based on storage capacity. Alcohol calories (7 calories per gram) must be metabolized or excreted immediately because there is nowhere to store them. The more storage space your body has for a calorie of a given type. while your body has no capacity to store alcohol. Although very little is actually known about these cells. Once storages are full and your current expenditure has been met. this is the perfect opportunity to clarify another common misconception. These plump little cells are what we commonly refer to as fat cells.Chapter 3: The TrainChange Approach To Fat Loss During my research I learned the body has a simple — and yet complex — means of storing calories. On the other hand. it can store limited amounts of protein and carbs in your muscles and liver — and an unlimited amount of fat throughout your body. your body metabolizes and stores as many of them as it can. the more calories of that type it can store. For instance. Adipose tissue is the major storage site for fat in the form of triglycerides. The term “fat cell” is misleading because people assume these cells only store fat (further contributing to our fear of fat). Well. Incidentally. The proper name for a fat cell is white adipocyte cell. or adipose tissue.
Adipocyte cells are an equal opportunity storage facility. You can spend as much as you like from each account. thighs. Let’s say you have two checking accounts with $1. with each cell having an unlimited storage capacity and the ability to multiply. the backs of their arms. you have $1. but when the accounts run out of money.Chapter 3: The TrainChange Approach To Fat Loss gender determine how they are dispersed. while women have a larger accumulation around their hips. simply calling them fat cells has led people to believe that only fat calories can be stored there. Based on this information. whether your calories come from carbs. which account would you pay your bills from? Not much of a choice. you’re broke. protein or fat. huh? Either way. Bottom line.000 in bills that must be paid every day. let’s go back to the main point and discuss the more complex aspects of calorie storage. Each person has approximately 30 billion adipocytes in their body. you’re going to go broke in two days. and buttocks. Unfortunately. Nope. Having said that. In men. the majority of their adipocyte cells are located around the abdominal region. The important thing to understand is that fat cells store excess calories — even if they come from carbohydrates and protein. Women can have as much as 50% more adipose tissue than men due to their hip-thigh depots. You’ll need to use your imagination for this. Additionally. 80 .000 in each of them. they all get stored in the fat cell. if you eat more calories than you burn.
it willingly burns the incoming calories as energy and then performs local calorie storage. Therefore. the same logic — only in reverse — is applied. The outcome is dependent on the muscle’s current storage capacity and your total energy expenditure. Likewise. 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. With that in mind. As mentioned earlier each muscle type has a calorie burning preference: free fatty acid (fat) or glycogen (carbohydrate). excess free fatty acids are either used by other muscles or sent to the dreaded adipocyte cells and stored as triglyceride. when glycogen is the primary source. when a glycogen burning endomorph follows 81 . In effect.Chapter 3: The TrainChange Approach To Fat Loss But what if one of the accounts is receiving small deposits throughout the day. your body uses a similar logic. I found the answer to my question. it can either be burned as energy or stored locally within that muscle (as intramuscular triglyceride). when a muscle receives a steady supply of its preferred energy source.000? Which account would you choose then? The obvious choice is the one receiving money on a regular basis — it’s a no-brainer. for a total of $1. In other words. when free fatty acid is the primary fuel source for a muscle. When it comes to burning calories.
Chapter 3: The TrainChange Approach To Fat Loss a high-carb/low-fat diet. oxygen-consuming muscles aggressively store the limited supply of fat while metabolizing and excreting excess carbs. Similar to alcohol. since carbs aren’t your preferred fuel source. Until they receive a steady supply of glycogen. such as with a low-carb/high-fat diet. On the other hand. their muscles attempt to conserve glycogen by relying on fat for energy. their primary source of fuel will be fat. when endomorphs deprive their muscles of carbs. Ectomorph Exercise and Nutrition Profile If your goal is to burn fat. your body doesn’t burn calories (of a particular type) if there isn’t a steady incoming supply. To prevent this. if you consume more carbs than your total daily energy expenditure. The direct opposite is true for the fat-fueled ectomorph. the excess will be stored in adipose tissue. follow an exercise routine that includes 30 82 . However. When they don’t receive fat. your carbs are immediately metabolized because your fat-oxidizing muscles are not designed to store carbohydrates. his or her muscles eagerly convert glycogen into energy and store the limited intake of fat. In brief. use the traditional highcarb/low-fat diet. they aggressively store it and burn carbs for energy. With this type of diet. just as you wouldn’t spend money from a checking account that isn’t receiving a regular deposit. your endurance-driven.
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. you must eat five to six small meals a day. rice. Discussed in Chapter 4. like dried fruits. whole grains. Your nutrition plan should consist of foods high in carbs. Snacking should consist of foods high in calories and protein.Foods with a low GI rating elicit less of an insulin response than foods higher up on the index. Since you are genetically designed to be lean. the key to your fat-loss success simply requires balancing your calorie intake to your BMR. vegetables. 83 4 . use a low-carb/high-protein (fat) diet. or the traditional high-carb/low-fat diet. and slightly increasing your total daily energy expenditure.Chapter 3: The TrainChange Approach To Fat Loss minutes of aerobic activity and 30 minutes of anaerobic activity performed three days a week. chicken and fish. Being that your muscles can burn fat and glucose. as a mesomorph you have a little more flexibility in your diet. rather than low-fat/high-carb choices like popcorn and fruits. For an ectomorph struggling to gain muscle (without gaining fat). 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. seeds. Mesomorph Exercise and Nutrition Profile If your goal is to burn fat. Focus on eating foods like fresh fruits. and products with a low Glycemic Index (GI)4 rating.
green vegetables and an essential fatty-acid supplement (EFA). vegetables. and 30-60 minutes of anaerobic activity three to five days a week. Your exercise routine should include at least 30 minutes of aerobic activity and 30-60 minutes of anaerobic activity five days a week. Remember. Your nutrition plan should consist of healthy fats and protein from foods like extra virgin olive oil. deep-water fish. chicken.Chapter 3: The TrainChange Approach To Fat Loss and develop muscle. when it comes to weight gain. 84 . red meat. the effect insulin has on fat burning will only slow your progress. chicken and fish. eggs. even with the increased flexibility in your food choices. For mesomorphs wanting to gain muscle without gaining fat. While you can eat more carbs without experiencing massive fat gain. For this reason. the endomorph in you outweighs the ectomorph. seeds. like dried fruits. keep your total daily energy expenditure high and your muscles conditioned to prevent excess calories from being stored in adipose tissue. tuna. eat five to six meals a day. Snacking should consist of foods high in calories and protein. excess protein will be used to repair and build new muscle. you’ll do better on high protein diets. Your exercise routine should include at least 30 minutes of aerobic activity 3 days a week. in proper ratio. rather than low-fat/highcarb choices like popcorn and fruits.
green vegetables and an essential fatty-acid supplement (EFA). Your nutrition plan should consist of healthy fats and protein. since fat isn’t your preferred fuel source if you consume more fat than your total daily energy expenditure. rather than trying to incorporate the traditional low-fat/high-carb game plan.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. tuna. chicken. your anaerobic. some people actually have to consume more calories and fat? I too was once one of those staunch low-fat/high-carb 85 . Who would believe that if you wanted to lose fat. glycogen driven muscles aggressively store the limited supply of carbs while metabolizing and excreting excess fat. eggs. In one sense. it goes against many of the basic notions of how to eat healthy and burn fat. To prevent this follow an exercise routine that includes at least 30 minutes of aerobic activity and 30-60 minutes of anaerobic activity five days a week. the excess will be stored in adipose tissue. However. Similar to alcohol. from foods like extra virgin olive oil. For the Skeptics Not convinced it’ll work? Neither was I when I first started piecing this puzzle together several years ago. With this type of diet. fat is immediately metabolized because your glycogen burning muscles are not designed to store fat. red meat. deep-water fish.
prior to coming up with my own answer. Granted. 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. I know it’s not prudent to judge the message by the messenger. What about all the studies that have been done that say how bad fat is for you. telling me to follow a low-fat/high-carb diet because it’s what they do. I was overwhelmed by all of the doctors.Chapter 3: The TrainChange Approach To Fat Loss (and overfat) advocates that cringed at the idea of consuming more calories. Shocking concept. having never had a fat problem in their life. I had a number of heated discussions — with high-fat calorie advocates — about the implausibility of such a concept. and how carbs are the best fuel source? Or how protein diets are so unhealthy? Like most people today. scientists. In fact. but come on now: I also believe the messenger should practice what they 86 . I began LOOKING at who was delivering the message. huh? I’d see doctors and nutritionists who were undoubtedly ectomorphs. That was until I thumped myself in the head with information and realized that fat loss does not revolve around reducing calories. Going crazy with useless data overloads and not knowing who or what to believe for answers. Moreover. research studies and reports that gave so many conflicting pieces of information.
Chapter 3: The TrainChange Approach To Fat Loss preach and live the life they teach. but also in the shady lobbying that went into creation of the Food Pyramid and the Recommended Daily Allowances -. It’s a sad scenario. Depending on who you talk to each expert has his or her own theory or hypothesis as to how calories are utilized and stored. And by the looks of it. In doing so I began looking beyond the information I had been taught in the past and went out to find my own answers. 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. The more I read the more I realized I’d have to find an answer on my own. Not just in the blanketing high-carb/low-fat diet. the more I studied with an unbiased eye. Eventually. Amazingly.not to mention the “money” that is used to push products through (and to prevent products from getting past) the FDA. I personally found that revelation to be the most intriguing because it made me realize how easily we. it wasn’t working for many others either. The answer I came up with is the one that finally allowed me to make progress in my own fat loss 87 . are prone to gobble up their “scientific” assumptions as the gospel truth. At that point I got real with myself and finally admitted the traditional approach to weight loss wasn’t working for me. I did. the more holes I found in the traditional fat-loss approach. as laypeople.
When the body does not receive an adequate supply of calories. and it’s the one I’ve just described. digestion. or skeptical about anything you have been taught by someone else.Chapter 3: The TrainChange Approach To Fat Loss battle. The brain translates information it receives from different organs into metabolic changes that affect how much food you consume. This is achieved by decreasing things like your energy level. skin temperature. if you are skeptical about anything I have mentioned. menstrual cycle. you must also learn how to mobilize existing body fat (adipose tissue) into usable energy. It’s enough information to get you moving in the right direction for your journey. metabolic activity is reduced. and how fast your body burns it off. it’s also the one that has allowed me to keep off the fat for the past nine years. etc. don’t take it as the gospel truth. reducing your calorie intake results in fewer calories being burned. Like I said. Recent Weight-Loss Discoveries Now you know the role genetics play in muscle structure and metabolism. and more importantly. As already discussed. fat burning capabilities. 88 . Grab a book and do the research for yourself. the premise behind calorie storage and fat burning. and how to tailor a diet based on the needs of your body. That’s fine and dandy. To do that. how to prevent excess calories from ever being stored as fat. but not enough to turn your body into a fat-burning machine.
In laboratory studies. located in fat cells around the body. Leptin coordinates basic body functions such as eating and energy use. Leptin. 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. Calorie storage is a complex mechanism because it involves both genetic and environmental factors. Fig 3-1. the mice ate less and increased their energy expenditure (Fig. genetic. Although being overfat is caused by an imbalance between calorie intake and energy expenditure. In another study thirteen dieters participated in lowcalorie diets ranging from 520 to 800 calories per day. When injected with leptin. is believed to play a major role in energy expenditure and appetite control. 3-1). behavioral and environmental factors. the imbalance is caused by a complex relationship between physical.Chapter 3: The TrainChange Approach To Fat Loss Recent discoveries have shed new light on the calorie regulation process. mice with low levels of leptin ate more food and burned fewer calories. Their individual leptin levels and fat-burning activity were then 89 .
Results showed leptin levels decreased in all thirteen of the dieters. and I had to consciously force myself to consume food. This is in direct contrast to the assumed outcome that appetite should go up in order to feed the new muscle. my appetite gradually declined. Additional studies have found that the greater the body mass and body fat percentage. Conversely. I reduced my calorie intake by 50-60%. However. It was noted that the greater their initial leptin level. I completely lost the desire to eat. the lower the levels of leptin are in the blood. In hopes of finding an answer to this enigma I asked 90 . 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. prior to learning about the effects dieting has on leptin. During this type of routine.Chapter 3: The TrainChange Approach To Fat Loss measured and compared. it was while dieting to achieve 3-5% body fat. and simultaneously increased my workout intensity. The Impetus for TrainChange Ironically. I observed similar outcomes in my body. In my opinion. This is believed to be a catalyst that causes the excessive eating and slow metabolic activity after a diet. What I noticed is that as my body fat went down and my lean muscle mass went up. the more it declined with dieting. elevated leptin levels are also believed to decrease calorie intake and increase energy expenditure. notably.
decreased calorie intake causes the 91 . they too underwent the same type of appetite suppression while on similar body fat reduction routines.Chapter 3: The TrainChange Approach To Fat Loss other fitness professionals and extreme athletes about their body fat reduction experiences. thus requiring your body to expend more calories. Since maintaining lean muscle increases overall basal metabolic rate and energy expenditure. Remember. Therefore. the body attempts to reduce this metabolic overhead to preserve precious calorie stores (body fat) by decreasing your appetite — triggering the starvation response. leptin is decreased to reduce the accelerated metabolic activity. your metabolism skyrockets. I hypothesized that when lean muscle is increased. as the body begins to burn fat. an additional function of the metabolic process may be to prevent your metabolism from getting too high. it is not energy efficient. As it turned out. I approached the matter by doing additional research into metabolic activity and energy expenditure. According to this theory. In modern society. After several months of research. As lean muscle is increased and body fat is reduced. corresponding adjustments are made to reduce your appetite and energy expenditure. having toned muscles and a low body fat percentage is aesthetically pleasing. causing a decrease in body fat. but to the body. my speculation was further supported by the Set Point Theory.
when body fat is reduced (logically) so is the amount of circulating leptin. lean muscle and metabolic activity is reduced. when leptin circulation is low. the catalyst for increasing calorie storage is the result of low body fat rather than a low-calorie diet. In essence. since leptin is located in fat cells. cause appetite to decline further. however. This begins a complex cascade of events. appetite is increased and energy expenditure is decreased. the net result is a decline of overall basal metabolic rate and energy expenditure and more calories being stored as fat. 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. Clearly. but I also believe it is equally important in regulating lean muscle and body fat. calorie intake declines. it still exceeds energy expenditure. 92 . leptin not only has a role in controlling appetite and energy expenditure. the body begins a tug-of-war between burning calories and storing calories. At the same time. In the background. in turn. It is assumed this takes place to prevent your body from expending too many calories. With that in mind. Calories are stored as fat (increasing body fat and leptin levels) that. This time.
I realized the solution to long-term fat loss requires four steps (Figure 3-3): 93 . In my opinion. and 2) to reduce energy expenditure. individuals would benefit from using a metabolic enhancing supplement. See Appendix I. You have now seen that lean muscle is destroyed for two reasons: 1) to maintain fat stores. *Lean muscle is increased with progressive resistance training and ample protein availability. in looking at a complete picture of the metabolic loop. 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. ** During this phase of the fat-loss process. Lean Muscle is Destroyed When There Aren’t Enough Calories to Maintain It.Chapter 3: The TrainChange Approach To Fat Loss Fig 3-2. Given this information.
Stimulate fat mobilization 2. synchronized into the metabolic loop. Trigger the brain to increase energy expenditure and decrease appetite 4.Chapter 3: The TrainChange Approach To Fat Loss 1. in order to prevent excess calorie storage and increase calorie utilization. 94 . Feed your body more calories to prevent leptin levels from going down. long-term fat loss can easily be accomplished with a nutrition plan that incrementally adjusts daily calorie intake and incorporates a progressive resistance exercise routine. Increase leptin levels 3. Fig 3-3. Increase lean muscle to burn body fat Following these steps. It requires a strategic goal plan.
When exercise and nutrition are combined into everyday routines. Therefore.Chapter 3: The TrainChange Approach To Fat Loss Specifically For Mesomorphs and Endomorphs As indicated. you must continue to eat in order to keep burning calories. in other words. your body will aggressively burn them. Progressive resistance exercise and lean muscle growth is the key to accomplishing this. Simply raising your metabolism with nutrition isn’t enough to achieve long-term fat loss. Even with all of that. Daily activity accounts for 20-30% of your calorie burning. 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. the elevated leptin triggers the brain to increase the body’s energy expenditure and to decrease its appetite. there’s more. In turn. when provided with a steady supply of calories. So for glycogen burning mesomorphs and endomorphs. you must increase your basal metabolic rate as well. least you get stuck on the fat-loss plateau. carbohydrate intake must be reduced so that fat becomes your preferred source of fuel (like lean ectomorphs). Once your body is in the fatburning mode. your body becomes a fat burning machine! 95 . fat loss cannot be sustained by nutrition alone. use nutrition to mobilize fat and exercise to burn it. And although you won’t have an appetite.
(If you continue struggling with those trouble areas.. butt. things like cleaning house. casual movements. I’m sure you didn’t purchase this book because you are struggling with being overfat. fat loss goal plan. otherwise. become significant fatburning activities. More importantly.com to create a high-carb/low-fat. Specifically For Ectomorphs For ectomorphs. and your body will hold onto fat even tighter.) 96 . it will cause exercise-induced dieting to take place. hips-thighs. abdominal region.Chapter 3: The TrainChange Approach To Fat Loss Once fat is mobilized to be used as energy. rather. 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. consider hiring a PROFESSIONAL trainer to help customize your exercise routine. consider visiting TrainChange. To prevent either of these scenarios from happening. and even fidgeting. Once again. etc). taking out the trash. walking the supermarket aisles. you’re attempting to reduce fat around specific areas of your body (i. keeping fat off requires less effort because your body does the majority of the maintenance for you. Over time.e. you must ensure that your energy expenditure isn’t exceeding your BMR. in your particular case.
Progressive resistance routines are then incorporated into the program to increase your daily activity and lean muscle. The difficulty is that each step triggers a cascade of reactions that must also be dealt with.com. the foremost goal of any fat-loss routine should be to increase metabolic activity. The formulas are based on scientific facts from diverse areas of research.Chapter 3: The TrainChange Approach To Fat Loss The Role of TrainChange TrainChange is not a diet. It is a strategic approach used to lose fat and gain lean muscle. The actions and reactions of the human body are calculated into simple formulas and modeled into daily routines. 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. and daily calorie intake. the TrainChange strategy is designed to intuitively guide you through this process. this can be accomplished by increasing three things: your daily activity level. At first glance. lean muscle weight.TrainChange.) 97 . (You can create your own TrainChange long-term goal plan at www. since it is known that an increase to the BMR augments calorie burning. The result is a long-term strategy that accomplishes fat loss by increasing both lean muscle mass and overall metabolic activity. Fortunately. this is a very straightforward process. In a very simplified illustration. For example.
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.
Chapter 4: Keeping The Fat From Coming Back
When your priority in life is to reach your fitness goal (or any goal, for that matter), you avoid caustic behavior by planning ahead. You get to the point where deferring your goal is no longer an option. Instead, you begin to focus on how your current behavior is going to affect your progress one hour from now, one day from now, three days from now, or three years from now; most people only live for now. That is to say, as soon as something goes wrong with their schedule, instead of remaining focused on their goal, they allow the problem at hand to divert their attention — at times, indefinitely. In essence, they live for their problems because they make no time for personal development. In doing so, they rob themselves of their own time — time they can never get back. If you don’t acknowledge the importance exercise and nutrition have on your life, you’ll slough them off in a similar manner until it’s too late. Exercise is required to maintain your body; proper nutrition is required to sustain it. When you make them anything less than a life-and-death priority you slowly contribute to your own mortality. Sound a bit extreme? Think of it like this: imagine you’re scheduled to go in for a surgery that could save your life. All of a sudden, your boss calls and says, “You have to stay late tonight.” Are you going to cancel the surgery? Of course not. Regardless of what the boss — or anyone else, for that matter — expects from you, your health
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must always remain the number one priority. Otherwise, as you burn out and become incapacitated, you’ll be of no use to yourself or anyone else. Long before the hurly-burly of our time-crunching society, Henry D. Thoreau observed this when he said, “He who gives himself entirely to his fellow-man appears to them useless and selfish; but he who gives himself partially to them is pronounced a benefactor and philanthropist.” The time you make to take care of yourself is a public declaration of selfrespect. Eventually, as you become judicious with your time you’ll not only be living healthier, but you’ll also become more effective in your life and more respected by the people around you. The next time you find yourself being pulled at both ends and you don’t know which way to go, stop. Take a deep breath (walk away if you have to), center yourself, and don’t resume until you regain control of the situation. Finally, resolve not to let the situation take control of you.
Just Put One Foot in Front of the Other
Every day I force myself to begin the dreaded task of writing. I tell my friends not to call before 6:00 p.m. I don’t get online, turn on the TV, listen to the radio or leave my apartment. If I did any of those things, I’d never get around to writing. Sitting here working on this fourth chapter, I still haven’t told myself that I’m writing a book. Why? Because of
Chapter 4: Keeping The Fat From Coming Back
the gifts God gave me, a passion for writing isn’t one of them. It isn’t that I can’t do it or don’t enjoy it once I get started, writing just doesn’t come naturally to me. So instead of starting the day by saying, “Okay, I’m going to write this book,” or even, “I’m going to complete a chapter today,” the first thing I do in the morning is turn on my computer, plop down in my chair, put on my glasses, and begin battling with my keyboard. Many days I’ll sit here, staring at the monitor for hours not knowing what to type. The point is, if I woke up each morning focused on writing a book, I’d never get started because it’s so difficult. In place of that I focus on simple things, like arranging an assortment of snacks around my desk, turning on the computer, opening up my word processor, thinking about the people I am about to help, and finally, creating a sentence. The first step to overcoming my mental barrier of writing is getting into the physical position to do it. Once I put a period at the end of my first sentence, I start on the next one. When I have a couple of those done, I’ve completed a helpful paragraph. With a few more sentences and a couple of good paragraphs, I’ll have a useful chapter. Once I have seven chapters – oh, yeah, then the darn book will be finished. On the other hand, following a daily nutrition plan and exercise routine isn’t difficult for me. Don’t get me wrong – it wasn’t always easy. In the beginning, I had to approach my routines with the same mindset as I do writing. I’d wake up in
I was able to conquer every obstacle I encountered. and never allow myself to get distracted. we’re just never taught how to use it. And unfortunately as adults. I eventually established a pattern that became a normal part of life. the most valuable power he had was x-ray vision. he smashed through the building. To me. Using his super vision. kicked open the vault door. I grew up always wanting to be a superhero. I now have superhero powers that allow me to follow eating and exercise routines with no problem. our superhero power comes from the ability 114 . like most kids. follow a nutrition plan. Granted. But once developed. we take away the cool name. Yes.” In reality. My favorite was Superman. That was cool! Superman’s ability to see through immovable obstacles is what made him such an indomitable force. go to the gym. I remember in one episode the villains captured Lois Lane and locked her in an airtight bank vault. they took years of hard work and practice to develop.Chapter 4: Keeping The Fat From Coming Back the morning. and rescued her just as she ran out of oxygen. I realized we’re all born with this same amazing power of Superman. “x-ray vision” and give it the boring title of “focus. Clenching his fists and swooping down with a single bound of force. Superman flew over the bank where he saw Lois through a 15-inch thick steel vault. Several years ago. I didn’t always have these powers.
With that. For example. Consider them as opportunities to hone your skills and a chance to recalibrate on the focal point of your goal. If you expect to make a journey and not encounter obstacles. you’ll be gravely disappointed or merely working toward a goal that has little value. I wanted to become a living example of a healthy life. My purpose was to help people by showing them it was possible to beat the battle of the bulge. During my fat-loss battle. at times. Focus is being able to see through obstacles in our path. The irony is that. you fly away and allow your goal to slowly die. I encourage you to approach your fat-loss goal in a similar manner. Daunted by such a prospect. To overcome this. you must establish purpose.Chapter 4: Keeping The Fat From Coming Back to remain focused in a single direction. Rather than settle for such circumstances. if you want to lose 50 pounds of 115 . I was going because I believed that one day I’d inspire others to start using their own superhero power. I woke up each morning knowing I wasn’t going to the gym just to lose fat and get bigger muscles. Obstacles are inevitable on a journey because goals are meaningless without them. or maybe I’d help them by writing a book. readily accept the challenges of new obstacles. it may feel like the work required to beat an obstacle isn’t worth the goal itself. Purpose provides motivation to pursue a goal. regardless of the obstacles encountered.
Focus on how the strides you are making to accomplish your goals are turning you into a stronger person. Rest assured that with a journey this long. each accomplishment transforms your idealized goal into more of an achievable reality. For instance. you learn to appreciate the obstacles you encounter because they become the mini-accomplishments that keep you motivated and moving forward. huh? Instead of focusing on the obstacle of time. Going to the gym and completing your exercise routine — especially when you don’t feel like it — is definitely a biggie. Not very motivating. What’s more. it will take approximately twenty-five weeks on average (about six-and-a-half months) to accomplish. This creates what I call a guided purpose that can be broken down into small benchmarks. you must 116 . You and Exercise: Get Yourself a Rabbit To make progress during the fat-loss battle. In the end. As you continue to do this.Chapter 4: Keeping The Fat From Coming Back fat. Saying no to a piece of tempting food is another one. Each benchmark is a minor accomplishment that warrants recognition and appreciation in its own right. your superhero power kicks in and you become more efficient at following their strategy. focus on the personal growth the next twenty-five weeks will bring. there are plenty of minor accomplishments to be made. making time to plan your routine for the day is an accomplishment.
though. your body prefers to function at 75% capacity. who finds himself alone in front of the pack. the little voice in his head must kick in and say. If you push too hard. He knows their focus is no longer about winning the race. and most of all. You’re in the lead. that to everyone in the rear he has become their short-term goal.Chapter 4: Keeping The Fat From Coming Back exercise at maximum capacity. it’s lazy to be efficient. maintain his motivation to keep running? Like everyone. as opposed to 100%. You must constantly ask these questions if you want to demand more of yourself. save your energy. although your brain is willing to work hard. however. It isn’t lazy in the everyday sense we typically associate with laziness. “What will it take to get me there?” It’s easy to get comfortable in stride when following an exercise routine. “What will it take to make me train harder?”. “Slow down. you’ll get tired and lose the race. Rather. Your brain.” An experienced runner knows. If you’re not operating within this range honestly ask yourself. You can live with the gap that exists between ability and performance or strive to make use of the remaining 25%. assumes the body is working at maximum capacity and contently functions within this limited range. You have a choice to change this phenomenon. The fact is. however. “What is my maximum capacity?”. in order to conserve energy. Hypothetically speaking. Have you ever wondered what makes a long-distance runner. the body is lazy. it’s 117 .
Actively look for rabbits (people who have already DONE what you are trying accomplish). without the intent of winning. the others were going to go with me. This cerebral cycle was recognized by distance runners years ago. In order to win. Perhaps the most famous rabbit in history is Paul Pilkington. Doing this allows the coach’s primary runner to focus solely on beating the rabbit. he was so far ahead of the pack he decided to remain in the race — and won it. strive to become the lead competitor and.” he said. 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. “Down the line. Being the leader often means that the only person to gauge your progress against is yourself. I was actually in more demand.Chapter 4: Keeping The Fat From Coming Back about running faster than he is. “because they [coaches] knew no matter what I ran. In the 1994 Los Angeles Marathon. you must constantly seek out and establish new standards of personal excellence. you too need a pacesetter. To overcome the mental breakdown associated with being the leader. think about hiring a highly118 .” From that point on. As the race draws to a close the rabbit intentionally drops out so the primary runner can win. If you are a beginner. they created the concept of a “rabbit.” The rabbit is a pacesetter hired to run a race as fast as they can. in turn. your own source of motivation. Just as professional athletes use rabbits to drive them harder.
As you might expect. remember that the rabbit is preparing you to become the leader. Most of all. follow the person who avoids the same foods you’re trying to steer clear of. it doesn’t keep you full? Really. by the time you get home you’ll probably be ready to eat again. Search for positive mentors who encourage you to live outside your comfort range. if you are climbing on the Stairmaster at a level 5 and someone in front of you is doing it at a level 8. For instance. only to find yourself hungry again? If you sit down and eat it at the restaurant. At the dinner table. But when it comes 119 . imagine yourself chasing them. Don’t Eat It! Have you ever wondered why is it that no matter how much Chinese food you eat. 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. chasing a rabbit requires more effort than running with the pack. Strive to be like the person at the gym who remains focused and intent during their workout. how many times have you stuffed yourself with a full-course Chinese dinner. then utilize the might of people around you. It’s easy to run with individuals who only aspire to live within a comfortable stride so be careful whom you run with. If you can’t afford one. You and Nutrition: If It Doesn’t Keep You Full. Don’t get me wrong.Chapter 4: Keeping The Fat From Coming Back motivated personal trainer or fitness specialist.
Disaccharides . legumes. most Chinese entrees are usually a variety of refined carbohydrates. once consumed. However.complex carbohydrates such as vegetables. these altered carbohydrates are the equivalent of sugar (a simple carbohydrate5)6 and. At first glance. Refined carbohydrates are broken down into glucose and rapidly absorbed into the bloodstream. This energy is transported throughout the body to provide nourishment to eagerly awaiting cells. 6 The inability to remove glucose from the blood is a condition associated 120 .Chapter 4: Keeping The Fat From Coming Back to being a healthy choice. Chinese food is a huge pitfall. and grains. As you already know.occur naturally in sugars found in fruits and honey. When food and beverages are consumed. may even be low in fat. they are broken down into a usable form of energy called glucose. they’re instantly digested and metabolized. blood glucose continues to rise. these may seem like healthy choices because they are low in calories and. To your body. This is what causes the short-term satiety. As more carbohydrates are ingested and metabolized. In order to keep your blood sugar within a normal balance — 5 Simple carbohydrates: Monosaccharides .processed sugars. instant gratification always comes at a cost. depending on how they are prepared. Think about it – what are the staples of a good Chinese meal? White rice and flour. Complex carbohydrates: Polysaccharides . such as table sugar.
it tastes good. they are never given the opportunity to reach their full potential in their metabolic life — to achieve the status of usable energy. guess what? Yes. It gets worse.Chapter 4: Keeping The Fat From Coming Back to prevent glucose from soaring too high — insulin must be released. In addition to glucose. Eating simple-refined carbohydrates ultimately leaves you right where you started: hungry. you have wasted calories from your meal plan. 2) within minutes you’re full. Here’s the pattern behind simple carbohydrates and appetite: 1) you eat the fried rice. More important is the effect this has on overall fat storage. eventually stripping it of both glucose and precious nutrients. your body has no way of determining how much insulin is required to complete the transportation process. 5) you eat again. The result is an unregulated burst of insulin released into the bloodstream. However. and are only made hungrier. stuffed your fat cells. fatty acids (discussed in Chapter 3) are also removed from the blood and immediately shuttled into awaiting adipocyte cells. The point is that this delicious combination transforms your body into an ultra-efficient fat storing machine. with diabetes. 121 . 4) satiety is gone and the ravenous hunger pangs begin. When you eat a simple carbohydrate and combine it with fat. 3) your blood sugar plummets. Theoretically. but that’s not the point. This plummet also signals the brain to stimulate appetite.
there is a way to control — and estimate — how a particular food affects your body. 122 . Foods with a low GI rating elicit less of an insulin response than foods higher up on the index. Using the GI scale. The GI is a rating system that measures the affect foods have on blood glucose. 4-1).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. you can keep your blood glucose. It requires using the Glycemic Index (GI) (Fig. fat storage and insulin levels under control with healthy food choices.
you may have been told that simple carbohydrates elicit a greater insulin response than complex 123 . Glycemic Index Sample. 25 23 0-30 Fig 4-1.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. Fat Storage vs. Fat Content In the past. Additional Glycemic Index resources are available in Appendix II.
its fat and protein content. leading glycemic specialist. Well. To complicate matters further. certain complex carbohydrates will have the same effect on blood sugar as would their simple cousins. scientists now acknowledge that some complex carbohydrates. Current research now shows that numerous factors must be considered when determining the effect a food will have on blood glucose and fat storage. a simple carbohydrate like sugar. molecular composition. This means the accepted belief that simple carbohydrates are bad and complex ones are good once again oversimplifies the complexity of metabolic activity. Dr.Chapter 4: Keeping The Fat From Coming Back carbohydrates. if not worse than. all affect insulin response. Anne de Wees Allen. In fact. it’s odd. including how it was processed. Therefore. such as white potatoes. When compared to ice cream. The explosion-puff process used to make rice cakes alters the grain’s molecular structure into a simple amylose [starch]. this is not always true. baked potatoes have an index of 85 while table sugar ranks a 65. on the GI scale. these icons of a low-fat diet quickly metabolize into 124 . because of the scarce amounts of fat and protein in rice cakes. are as bad as. and advisor to the FDA. has poignantly stated that rice cakes cause more fat storage than low-fat ice cream. but true. a Doctor of Naturopathy. preparation time and refining methods. rice cakes elicit a greater insulin response. For example. ingredients added. Yes.
You and Consistency: You Are Most Like the People You Surround Yourself With If you ever see me at the gym. If you follow these basic rules. Identify foods you commonly eat that fall above 70 on the index. rice. pasta. Use it as a guideline for times when you’re sitting at the dinner table or trying to decide what to snack on. and limit them in your diet. 3. 125 . Eat complex carbohydrates with a rating at or below 40 on the GI scale. 2. [Bear in mind that ice cream has its own set of drawbacks.Chapter 4: Keeping The Fat From Coming Back glucose and increase overall fat storage.. you don’t have to memorize the entire GI scale. your options are immediately narrowed down. Simply consider three basic rules: 1. don’t talk to me. Avoid enriched and refined foods because they fall considerably higher on the GI scale (these are generally refined foods like bread. flour. I’m merely comparing the lesser of two evils. That’s not what the scale is for. Truth be told. Hence. 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.. and sugar).
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. you’ll see them casually stroll on the treadmill for five to ten minutes. I realized there are basically two types of people who go to the gym: those who are there to socialize. and those who are there to exercise. right? I know. Reveling in my glory. In fact. I’ve learned it’s what I need to do in order to remain focused on my purpose. and chat about 126 .000 hours in the gym and trained in fitness facilities from Los Angeles to New York. it turned out to be a great way to meet women: “Excuse me. I used to be a regular Chatty Cathy at the gym. But over the years. In my early days. 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. I would think nothing about spending ten to fifteen minutes trying to help everyone who had a question.) But now. 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. Seattle to Tampa. having spent over 10. make a few calls from their cell. Doesn’t sound like something you would hear from someone whose focus in life is to help people get in shape. Usually traveling in pairs.Chapter 4: Keeping The Fat From Coming Back because I won’t talk to you.
carbohydrate-laden energy drink. 127 . Hey. “What are you working on today?” And. they merely reply. “Ehhhhhh. viewing it as time for social decompression and self-improvement. “I don’t know what it is. and the gym means something different to each of us. they grab their 32-ounce. the next thread of discussion is something along the lines of. Some attendees are motivated by the social interaction and accountability of being around their gym buddies. they decide to grab a pair of weights and cop a squat on the incline bench (because. For others. As the discussion moves from work to weekend plans. wife. let’s ask that guy over there what’s the quickest way to get results. it’s more comfortable than the flat one). husband. the gym is where they go to be alone. make another call and meander into the free weight area.Chapter 4: Keeping The Fat From Coming Back everything that went wrong at the office. one of them spots another “socializer” they met last week and asks. boyfriend or best friend is such a horrible person. considering they too are there for social hour. Upon leisurely completing their cardio session. so are we! Why not join in?” The fresh addition brings new excitement to the now torpid conversation. Of course. but as much as I work out. 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. Somewhere amidst their discussion about why their boss. girlfriend. obviously.” “Hey. I think I’m going to work arms and abs.
Measured in milliliters of oxygen per kilogram of body mass per 128 7 . if you want to see results.)7 exercise such as walking. Easy to identify. To us. Besides. In reality. As VO2 Max is the maximum amount of oxygen one can consume during exercise. I’m part of the group that attends the gym to exercise. converted into energy. and we get out. we force ourselves to keep going. it’s what we went there to do in the first place.Chapter 4: Keeping The Fat From Coming Back Personally. we’ll wear an iPod® to prevent strangers from talking to us (sometimes we don’t even have the darn thing turned on). we get our workout done. and used by muscle tissue as fuel. But in having accepted the fact that a 90-minute workout is a small price to pay for results that money can’t buy. At times. the gym is a revolving door: we get in. you must perform your workout with 100% of your effort. we’re merely focused on getting our workout done (and thinking about 10. not socialize. fat is released from adipocyte cells. Our intense concentration and lack of social interaction is commonly misinterpreted as conceit. the less obvious benefit is an improvement in fat utilization. and we fervently avoid eye contact to shun unwanted conversation. In addition to increasing your intensity. Regardless of why you attend the gym. During lowintensity (25% VO2 Max. we typically train alone because we know workout partners are unreliable and only slow us down. mobilized into the bloodstream.000 other things we could be doing instead).
your muscles consume more oxygen and burn more fat. when exercise intensity moves from low to moderate. you must focus on consuming oxygen instead of expending it on trivial chit-chat. increasing your VO2 Max should always be one of your primary training goals. 129 . For that reason. Workouts done at a medium intensity (65% VO2 Max.) elevate oxidation further and require more fat to be burned. Cross-Check #4 Compare what you learned in this chapter against your Personal Inventory answers for questions 8 and 9. fat oxidation increases. a process known as fat oxidation. Therefore. in order for optimal fat burning to occur.Chapter 4: Keeping The Fat From Coming Back intensity increases. Bottom line. it is commonly used to determine one’s athletic potential. minute.
Source Unknown 130 . ~ Author Unknown. He watched as the butterfly struggled for several hours to get out of a tiny hole in it. It appeared as if it had gotten as far as it could and could go no farther. Instead. shriveled wings. If nature allowed us to go through life without any obstacles. but now had a swollen body and small. After a while. The butterfly then emerged easily. What the man. Sometimes struggles are exactly what we need in life. a man found a cocoon. the butterfly spent the rest of its short life crawling around with a swollen body and shriveled wings. The man continued to watch the butterfly because he expected that the wings would enlarge at any moment and the body would contract. And we could never fly. so he took a pair of scissors and snipped off the remaining bit of the cocoon. it would cripple us. in his kindness and haste.Chapter 5 Use Mental Steroids: Think Positive! One day. It never was able to fly. We would not be as strong as we could have been. But that never happened. The man decided to help the butterfly. 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. the butterfly seemed to stop making progress. allowing the butterfly to fly away.
maintaining her weight wasn’t difficult. If anything. she more than likely wasn’t eating enough. Several clients represent a composite to 131 8 . As a result. The case histories mentioned throughout this book are actual clients whose names have been changed. The weight she had been able to keep off slowly found its place. To my — and her — dismay. this one taught me the most – not because I was able to help her reach her goal.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. that goal was not going to be achieved. like most dancers. like most “professionally active” people. During that time. Half joking and half serious. Her activity level dropped from six hours a day to none. Christine was a 20-year-old former ballet dancer. Over time her life shifted from dancing and into a regular 9-to-5 work week. Dancing had always been the focal point of her life. she wasn’t compelled to watch her weight or balance her calorie intake. but because I wasn’t. Daily ballet practice was enough to keep her fit and toned because she rehearsed a minimum of six hours a day. We had been working together for the past nine weeks and the goal was to be achieved by week sixteen. she was growing tired of the rigorous eating and exercise routine. every day. Of all my personal training experiences. and like most people in her situation.
132 .” She went on to add.Chapter 5: Use Mental Steroids: Think Positive! she responded with low-calorie dieting. her smile immediately melted into tears. Her light brown hair was worn up in a bun. I’m used to weighing 100 pounds. she sought my assistance. she looked to be in good shape. she was average and definitely not overfat for her age and body type. Unfortunately. “What you’re experiencing is perfectly normal. “I’ve tried everything. The baggie sweats and oversized T-shirt she wore still revealed that she was a modestly fit and striking young lady. It’s common for people who were once extremely active to gain weight as their activity level decreases. “I’m not happy with my body. illustrate a point. In hopes of derailing herself from the weight-loss roller coaster. once your body is deprived of calories for an extended period of time. As she sat down.” I went on to explain the complexities of calorie deprivation and how it ends up triggering rapid weight gain. and no matter what I do. when she walked into my office. I can’t take it off. Relatively speaking. not 136 pounds. Seeing the confusion on my face she said. Aggressively.” After listening to her background and assessing her situation. it will. I comforted her by saying. which immediately drew attention to her gentle smile. At 5’5” and 136 pounds. And dieting only makes it worse. when given the opportunity to store them.
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. lift weights. fire fighters. your body will aggressively begin to store calories. Otherwise.Chapter 5: Use Mental Steroids: Think Positive! Whether you dance. meaning you stop being active. run marathons or play professional sports. Her exercise and nutrition plan was customized to coincide with her current lifestyle and activity level. like aerobics instructors. However. or take time off from the gym. She was placed on a 40% carb. do aerobics. go on vacation. once the activity level declines. 133 . etc. the calorie intake rules still apply: you must consume enough calories to sustain your BMR. [Realizing the frequency of this occurrence. this physiological calorie imbalance is the reason why you frequently see overfat active people. TrainChange was specifically designed to impede the problem by systematically calculating proper calorie intake into daily nutrition routines. Her exercise routine entailed 30 minutes of cardio and 60 minutes of weight training done under my supervision on Mondays. if your daily energy expenditure consistently exceeds your energy intake. Nutrition factors aside. professional athletes. you’ll trigger an “exerciseinduced” starvation response. and 20% fat nutrition plan.] After performing a fitness analysis and establishing a coordinated services goal plan. personal trainers. 40% protein. I concluded Christine could reach her ideal body fat within approximately sixteen weeks.
For example. Her weekly weight-loss goal would start at one pound per week. progressively moving up to two pounds. 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. lost 16 pounds of fat. by week sixteen. many individuals have developed the bad habit of skipping meals. she would have decreased her body fat by 10%. prolonged calorie deprivation initially causes the body to store the new surge of calories.” meaning that they must be mentally and physically prepared to attack their goals. At a minimum. Although TrainChange goal plans are accurate and doable. 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. This was the outcome she wanted. What’s more. and weigh between 120 and 126 lbs at 16% body fat. as previously described. however. 134 . and this requires more forethought to a schedule.Chapter 5: Use Mental Steroids: Think Positive! Wednesdays and Fridays. and one that was definitely within her reach. gained 1-5 pounds of lean muscle mass. most people require an additional four to six weeks to adjust to the lifestyle change. Now here is the catch-22. Why? Because in addition to learning how to start making healthy food choices. Thursday and Saturday on her own. they must also shrink their stomachs by consistently eating small meals every two to three hours. The reality is.
they don’t achieve 100% nutrition compliance until around week six. Her first three weeks were incredibly successful. So I wasn’t concerned when her progress began to stall around week five. 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. stalls can be expected every three to four weeks and generally last no longer than 14 days. When weight is taken off properly. Moreover. I immediately knew there was a problem. She lost six pounds of fat in the first three weeks. When clients experience this phenomenon. Stalls are expected. But once week seven came and went with no progress. thus further slowing down their progress. It was her willingness to work and the effort she always put forth that made her my ideal client. they vehemently (and understandably so) refuse extra food. With this in mind. most people overcome the soreness of training within 4 to 5 days. The effort she put into her nutrition plan and exercise routine was evident by the amount of progress she made. I simply recalculated them into her goal plan and continued as usual. we stuck to her original goal plan. Christine stopped losing weight and gained a few pounds. There was no reason for the continued weight gain. The margin of error in the calculation used to derive her BMR and 135 . however. But in knowing the scientific tenets behind stalling. The fact is. Getting back to Christine.
The goal we had set. With her head to the ground and tears now falling to the floor. looked at Christine and asked. “It’s not difficult. How much is not much?” I asked. So Monday after our session. In recognizing the problem. “Not much. I anxiously spent the entire weekend calculating and recalculating her weekly goal plan to ensure her daily calorie intake was correct. “How much haven’t you been eating?” She blinked with a half-hearted smile as tears swelled in her eyes. she mumbled. and the problem could be corrected. The analysis revealed Christine had lost six pounds of fat and two-and-a-half pounds of muscle over the previous nine weeks. I took Christine into the locker room to perform a body fat analysis. You said you weren’t having a hard time with the meal plans. I could see whether or not she was really following the nutrition plan. To locate the inaccuracy. I was as disappointed as she was going to be. because it was going to take another twelve weeks to reach her goal. “Christine.Chapter 5: Use Mental Steroids: Think Positive! calorie intake could only be off by one-half to one pound at most. Although this wasn’t terrible. It was. By comparing her current body fat and lean muscle mass against her starting numbers. I sat on the locker room bench.” she replied. But I figured I’d lose 136 . there was no reason for her to not reach the original goal she had set. She wasn’t.
I succeed. I questioned my skills and doubted myself.” She didn’t know the precise number of calories she was eating. For the past two years she had been struggling with an untreated. Faintly she uttered. when my clients fail. Nonetheless.” When working with clients it’s considered unprofessional to internalize their personal struggles. Several minutes of silence passed. Christine knew this was a wayward approach to reaching her goal and I didn’t need to say it. On this particular day. we agreed that she’d need more than an exercise and nutrition plan to overcome this obstacle. relatively mild form of anorexia nervosa. Yet. at that point I didn’t know what to say.Chapter 5: Use Mental Steroids: Think Positive! weight faster if I didn’t eat all of the calories. when my clients succeed. I’ll get fat. I felt like a failure. I fail. but clearly she wasn’t eating enough. she recounted that on some days she didn’t eat at all. She wanted the motivation to eat more. Why wasn’t I able to help her? Was there anything more I could have done? Could I have identified the signs 137 . she needed the help of an eating disorder specialist. Christine began to tell me the complete story of her battle with weight. In fact. For weeks after. “I can’t eat that much. After several minutes of talking. The emphasis I placed on nutrition as the means to lose fat is what prompted her to work with me.
In looking back. Once they are able to associate their current (positive) actions with a perceived outcome of success. the intense sensation of fulfillment generated addicts them to accomplishing their goal.. You Have to See It and Believe It. I teach my clients how to find motivation from their memories of having once been in shape. Dr. As a fitness specialist. the only person who can motivate you to do it is you. spouse or friends and family members. Denis Waitley. Dr. You may need their support. Even When No One Else Can Motivation starts from within.it’s an inside-outward process. Waitley points out that the two most important factors to stimulating motivation are memory and imagination. the most important thing I learned is that if you want to reach your fat-loss goal (or any goal). Why? Because the more control you give to others. the less you have for yourself. a behavioral psychologist and renowned human performance consultant. In his book The Psychology of Motivation. but you can’t expect them to do the work for you. the only thing I could do at that point — to reconcile the failure — was learn from the experience. Visualizing an outcome is like walking into a restaurant 138 .Chapter 5: Use Mental Steroids: Think Positive! sooner? Unfortunately. I learned this from one of my favorite authors. doctor. helping them visualize what they WILL look like once their goal has been reached.. or in other cases. Not your trainer.
Granted. avoid 139 . you can mentally nibble on appetizers until the main course arrives. in some cases. As a result. Fitness success involves concentrating all of your strength into a single line of focus and visualizing the desired result of your action. This allows you to achieve maximum output from your body. But in reality. In the immediate realm.Chapter 5: Use Mental Steroids: Think Positive! and sampling every dish on the menu at your leisure.” Those who stare at themselves in the mirror while exercising are often viewed as vain and conceited. Studies into the psychology of motivation have proven that you can receive the feeling of success by simply visualizing it. When you visualize an accomplishment your body releases dopamine — the hormone that makes you feel good. The intensity of your workout multiplies when you visualize your energy being put to use. they neglect to use this as an additional form of motivation. What they fail to understand is that looking in the mirror is one of the best ways to improve strength. It’s a way to connect unconnected muscles. this mental foreplay enables you to better predict necessary changes and actions required to achieve your goal. It’s what fitness enthusiasts call being “connected. this may be true. visualization improves training performance. the mirror is where you must look to identify your weak areas. Most people are so uncomfortable with their reflection (only seeing their flaws and missing their flair) that they avoid this self-correction process altogether. Incidentally. In other words.
and to prevent re-injury to her knee. and understandably scared. 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. she was nervously excited. and proceeded without injury. At the last moment. Once her knee muscles and surrounding soft tissue had been developed. she got distracted and lost focus. Having never done them before. by week ten she was strong enough to start doing the best leg exercise of all. Nonetheless. Due to her injuries. however. But one day during the exercise. 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. squats. Her misplaced focus broke the connected flow of strength. in that split second of 140 . As she began the descent her concentration was broken and she started to fall. I insisted she constantly focus on her form in the mirror. The complexity of this demanding exercise meant she’d have to remain focused during the entire movement.Chapter 5: Use Mental Steroids: Think Positive! injuries and reinforce internal commitment to selfimprovement. she regained her balance. The weights went wobbling everywhere. corrected her form. After falling while doing a set of squats. Melissa was a client who had a pre-existing knee injury from an auto accident. As a way to maintain good form and balance.
As previously mentioned.Chapter 5: Use Mental Steroids: Think Positive! disorientation. success requires a consistent belief that the strategy is going to work and that you are going to achieve your goal. Before you can produce external results. Equally important. They are corporeal images spliced into a detailed movie of success that gets played in your brain over and over again. at work. So what’s it going to take to make you successful this time? Successful thoughts. This in turn requires maintaining a consistent flow of positive mental energy and visual images. Whether it’s in the gym. The images aren’t simple sketches that can easily be redrawn into failure. if you want to be successful you must remain connected with yourself. erased all together. and focused on your goal. Dieters often get frustrated when the fruits of their labor 141 . she could have easily negated months of rehabilitation and progress. people typically overlook the importance of positive thinking. you already know the path is littered with more obstacles and tempting distractions than the streets of New Orleans on Fat Tuesday. in order for your nutrition plans and exercise routines to be effective. they must be followed consistently. in business or at play. Self-Motivation Tricks: Quitting Is Never an Option! Assuming you’ve made several failed attempts at completing your fat loss journey. or worse. When it comes to fat loss. you must first harness internal power.
“Why is it taking so long?”. Constantly fertilized with pessimistic self-criticism.. the seed sprouted into a powerful wildflower and continued to grow by feeding on other crippling beliefs. and “Why am I putting myself through this?” Self-imposed questions like these only ended up giving you negative answers and. The goal you had and the motivation to achieve it was starved of positive nourishment and eventually died. This causes them to begin questioning their capabilities and lose focus on their goals. take the common phrase. As an illustration.. “Why isn’t this working?”. these two little words can bring any momentous aspiration to a screeching halt.” Left alone. how many times have you given up on exercise simply because you talked yourself out of it with thoughts like. For example. “I can’t. For example. even after the goal is achieved. and you’ll gain the power to move mountains. even when you tried to ignore them. But add a positive ending. little did you know.Chapter 5: Use Mental Steroids: Think Positive! aren’t immediately visible. Negative thoughts are obstacles we all contend with. The way to choke out negative thoughts while feeding positive ones is to actively refocus your mind onto affirmative chants. “I can’t.” finish the sentence 142 . at that very moment a negative mental seed was being planted.. 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. whenever your seed sprouts.
1) stop it. And again. no matter what you are aspiring to accomplish. the positive chant not only focuses your thoughts on success. I can’t…achieve my goal without trying.” And again: “I can’t…quit. Other possible endings I commonly use are: I can’t…stop until I reach my goal.Chapter 5: Use Mental Steroids: Think Positive! with “quit. THEN BELIEVE IT! Beyond Exercise and Nutrition The most enlightening encounter I ever had lasted less than four seconds with a total stranger. Until you really can’t quit! Repeat it as many times as you have to whenever you are tempted to give up. And again. I can’t…stop now because I’m working so hard.” Then say it to yourself: “I can’t…quit. 3) add a positive ending. and 4) repeat the affirmation to yourself to prevent it from establishing roots and killing your ambition. get your mind out of the gutter. (Not that type of encounter. 2) transform it.) With a full belly 143 . Even if you don’t believe what you’re saying.” And again. but also places you in authority over your actions. As soon as a negative thought enters your mind. I am tired…of not finishing what I promise myself. The important thing to remember is that you must do this consistently. This hurts…that’s why it’s going to improve me. I can’t…forget how bad I want this. I can’t…go any farther if I don’t keep trying.
he looked at me and said. in great shape. The question kept resurfacing because it was no longer just a question. I waddled out toward my car having just finished stuffing myself at a Tony Roma’s all-you-can-eat barbeque lunch special. “I wish I had a body like yours.” It stopped me in my tracks. “How confident would I be if one day I became paralyzed?” Trivial? Maybe to some. Focused on going home and taking a nap. the more it stuck with me. a jovial young man approached me out of nowhere. Not because he was the first person to ever say it. Still not willing to acknowledge the disturbing question I cowardly pushed it out of my mind and sped out of the parking lot. But this time. I knew how to skillfully avoid focusing on (negative) hypothetical scenarios.Chapter 5: Use Mental Steroids: Think Positive! and a happy heart. the more I avoided it. The obstacle was the simple question. 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 . He was in his early 20s. and had a very muscular physique. but now. I saw my reflection in him and I was terrified. it had become real. His comment immediately caused a troubling issue to resurface within me. but an obstacle to me nonetheless. Tucked away behind a deluding certainty that it could never happen to me lay an obstacle I’ve always avoided. As he passed. the image of the crippled young man was plastered in my mind. but because he was confined to a wheelchair.
I felt pathetic — and envious — of the strength shown by the young man. “I’ll never lose weight because I have bad genetics.” Well. and why I do it. put on your shoes. Appreciating Your Gifts I often hear people say. you have no excuse for not 145 . my body affirmed who I was and what I could do. “Practice what you preach and live the life you teach. I gained a deeper perspective into what “living a healthy lifestyle” really means. I most certainly could not. In the end. Funny how it took ten years of diet and exercise to become the person I wanted to be. what I do. If my ability to maintain it were ever taken away I honestly didn’t know if I’d have the courage to continue living. By acknowledging a hidden fear.” I decided to deal with the obstacle. and walk out the door. but rather by the amount of effort I put into living. Realizing the superficiality of this thought. but only four seconds to make my life worth living. if you’re able to get up on your own. I discovered that I am not defined by the work I put in at the gym.” or “I can’t go to the gym because I don’t have time.Chapter 5: Use Mental Steroids: Think Positive! At that time. I recognized there was still some soul searching that needed to be done in regards to who I am. Prodded by my own life motto. and how trivial it would be to stop living just because life doesn’t stay in alignment with our goal plan. After overcoming my battle with fat. no.
to walk. to lift weights. that isn’t to say we shouldn’t constantly strive to live at our best. but are now struggling with 146 . then randomly exchange them with strangers you’d beg to get your own list back. those who have spent the majority of their lives overfat often find it difficult to imagine themselves being anything other than fat.” Nonetheless. Because however much we desire to become something greater than we are. I know if the young man I met outside Tony Roma’s were given the chance to walk into a gym on his own. During those hectic moments in my life when I feel overwhelmed (making my seed sprout. Think of how lucky you are just being able to move. “Why is this happening to me?”).Chapter 5: Use Mental Steroids: Think Positive! trying to reach your goal. For instance. I can appreciate the well cued statement my mother once said. For them their failures in the past sadly crush their desire to succeed. people who once knew the pleasure of having their weight under control. and be more. In contrast. We often complain about our lives and the things we don’t have instead of being grateful for the things we do. it’s easy to take the simple things in life for granted. “If given the chance to make a list of all your problems and throw them into a grab bag. there wouldn’t be an excuse in the world that would keep him from doing the things others so lackadaisically put off. get more. to run. In our effort to have more. we invariably work equally as hard to hold ourselves back.
this is the one desire I lose focus on the most. First and foremost is my desire to show God an appreciation for what He has given me. even on the days I don’t feel like it. To me. Learning from the obstacles my clients encounter and using the experience to help others. could easily use their memories as a motivator to get back to that happy place where they once were. 147 . I don’t measure my accomplishments by the success I have with my business. In either case. they end up rationalizing the acceptance of what they’ve become by believing that if they don’t attempt to lose the fat. 3. But more than likely. Always giving my clients 110% of my energy. by my own standards I am the best fitness consultant. Pushing my clients to succeed as hard as I push myself. 2. self-sabotage prevails. Personally. my motivation is derived from several aspirations. For instance. I’m motivated by the desire to live beyond my capacity by setting a personal standard to be the best at everything I do. regretfully. then they are overfat by choice. Second. being the best means: 1. by the number of clients I train or the amount of money. What must we do to raise our motivation to that of our aspiration? The answer is only limited by the extent of our imagination.Chapter 5: Use Mental Steroids: Think Positive! it.
“Look around the gym. Constantly studying new areas of research to fine-tune my skills. The point is I strive to set a standard for my clients — and myself — higher than they set for themselves. I simply force my clients to use the remaining 25% of their energy to take them beyond their own levels of expectation. As a matter of fact. (I started preparing clients for these types of comments. Using the standards set forth by the best in my field to push myself even harder. 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. almost ready to quit on themselves I’ll stand behind them and whisper. or negative seeds. rather. and I take pride in helping 148 . During those times when clients are right in the middle of a gut-busting workout. because many of them begin to believe they were going to fall down and die during their session: and that wouldn’t look too good on my fitness resume). I guarantee that either a trainer or another gym patron will walk up and say something to the effect of “He’s going to kill you!” Why do they feel the need to issue such warnings? Because I train my clients hard. one of the first things I tell a new client is that at some point during one of our sessions. It isn’t that my standards are so outrageously high that they can’t be achieved.Chapter 5: Use Mental Steroids: Think Positive! 4. 5.
is remembering that because your standards may be higher than those around you. or being the best spouse and parent you can be. The only person on earth worthy of judging your life is yourself. accomplishing their goals becomes easy. 11 and 12. Setting high standards allow you to dodge the fickle prejudices and biased opinions of those around you. Cross-Check #5 Compare what you learned in this chapter against your Personal Inventory answers for questions 10. Whether your standards take the form of getting in shape and living a healthy lifestyle. To overcome these tendencies. Use this technique as a reminder that you are making progress every day.Chapter 5: Use Mental Steroids: Think Positive! them get there. create a daily benchmark to make today at least 1% better than yesterday. I’ve learned that when one defines exceptionally high standards for their life. The difficulty. living by your own standards means you can become the best at everything you do. This is the key to not only remaining motivated during the process of pursuing your goals but to also living life at your best. it’s easy to settle for less — without realizing it. Judge yourself by the level of effort it took to get where you are and by your desire to keep pushing forward. operating a successful business and becoming wealthy. however. 149 .
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. There are some things you really don’t want to ask but need to know. You cannot make progress or even improve in those areas until you do. conquering them is simple because you can view them as small personal development tasks. Asking the question. 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. an inability to resist temptation. for others. their area of weakness may be a lack of discipline and tenacity. Once accomplished. or even a fear of success. “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. Everyone from professionals to amateurs must deal with a matrix of personal weak areas on a day-to-day basis. If avoided. weaknesses eventually become new obstacles. it may be shortsighted goal planning. In any event. To prevent this. the first step to overcoming obstacles is to create an honest list of weak areas in your life. you’ve got to take a hard and honest look at yourself. For some.
It doesn’t stop there. I have identified three areas in life where the most common obstacles appear and have provided you fifteen empowering ways to deal with them. you can experience the interpersonal rewards of success right now! Stick mental Post-it Notes® to your brain reminding you that “My life is now a work in progress. To conclude. but doing it is another. 151 . Fortunately.Chapter 6: Where The Battles Will Take Place the counterproductive things that prevent you from reaching your goals. spend less time watching TV.” Creating this type of motivational map not only gives you a precise direction to move in. Correct the weakness and accept NO EXCUSES for not correcting it. Simply knowing you should [exercise more. but also the courage to face any obstacle. 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. Envisioning the fulfillment and imagining the benefits of reaching your goal are powerful techniques to overcoming obstacles.” and “Every challenge I undertake and every change I make brings me closer to my goal. as painful as this is. not eat so much candy. the only thing that can keep me from doing it is me. call your mom at least once a week.” or “Although I have not lost all of the fat I want to at this point. While you cannot see the immediate results of following your nutrition plan and exercise routine. or put the toilet seat down] is one thing. stop smoking.
leading us to eating everything in sight. it can also become your place of refuge. cookies. But. candies. Because of this. ice cream. pasta or a glass (bottle) of wine. 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. Without a doubt. cake. On the other hand. we all have food vices. breads. your home can easily become a major stumbling block of temptation. the road of depravation leads to devastation. guilt-ridden binge session. these vices must be removed from our diet. with proper planning and a little goal setting. Kitchen cabinets filled with foods you are trying to avoid quickly turn temporary urges into guilt-ridden 152 . A crack in willpower will open the floodgates to a hedonistic. Whether it’s chocolate. Why must the edible delights that make us feel so good be so bad? In order to follow our healthy routines. Solution #1: Only fill your cabinets with food you are supposed to be eating. food is a common weakness.” only to end up devouring it.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.
when stocked with only the provisions required for your fat loss journey. Why do you think two out of three kids are overfat? That adult onset diabetes is now occurring in children. Please. Solution #2: Become conscious of “TV Snacking. 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.” Don’t associate TV time with eating time. eat snacks from your daily meal plan or foods that increase your metabolism like a plain salad. “I can’t cook healthy dinners because my kids won’t eat them. If you can’t resist eating in front of the television. Avoid falling into the habit of bringing food with you to watch television. celery and cucumbers (they require more calories to digest than they contribute).Chapter 6: Where The Battles Will Take Place indulgences. keep in mind that snacking increases your metabolism. give it a rest! Granted.” Well. Obviously. However. there are usually enough calories in a 153 . you’ll be compelled to stay on your path. Solution #3: Prepare healthy dinners at home (and for the kids). People often use the excuse. Some individuals would like to blame the fast-food industry for little Jane or Johnnie’s overfat problem. here is a reality check: rearing children to make healthy food choices is no different than rearing them to become responsible adults.
The hope for your kids to have a better life than our own is a common desire among parents. 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. If you teach them how to eat properly now. it’s less likely they’ll become a statistic of the overfat epidemic when they grow up. what they see you eating. Those individuals should then go back and blame the folks who taught them. but the big red-footed clown doesn’t walk into the dining room and cram the calories down your kid’s mouth. It goes without saying that clowns shouldn’t be given the responsibility to teach children what they should or shouldn’t eat. if they don’t like what you have prepared. they should blame the individuals who they themselves learned to eat from. And as far as spouses go. monkey see. Break the cycle and set the example. Solution #4: Incorporate cheat days into your nutrition plan. In other words. let them get their own food.Chapter 6: Where The Battles Will Take Place super-sized meal to feed a small country. 154 . worse yet. monkey do. 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. Instead of feeding kids from a drive-thru window. If parents want to blame someone. Kids eat what you allow them to eat and. make time to prepare a nutritious dinner.
which goes to show that she really didn’t want them anyway. If you can’t see it.Chapter 6: Where The Battles Will Take Place TrainChange has three high-calorie days incorporated into every week. Solution #6: Give yourself permission to walk away from your plate. Simply set your routine so that Days 1 and 4 are low-calorie days. but leaves them in the trunk of her car until her cheat day comes around. A close friend of mine buys her favorite cheat cookies while they’re on sale. In these instances. Ironically. Arrange high-calorie days to fall on the days you are most likely to cheat. hide the food from yourself. that I call cheat days. and Days 3. Day 7 should be the one day you rest from dieting and exercise. At times it may be necessary to bring cheat foods into the house before your cheat days. you can customize TrainChange according to your schedule. If you work Monday through Friday. your cheat days are Wednesday. Saturday. 6 and 7 are high-calorie days. In addition to boosting your metabolism. Solution #5: Out of sight. Days 2 and 5 are mediumcalorie days. If you don’t work the traditional Monday through Friday week. cheat days give you a break from the mental stress of dieting and allow you to enjoy your weekends. At a minimum. and Sunday. out of mind. after the first or second day she usually forgets about them. you’ll be less tempted to eat it. 155 .
Whether at a restaurant. Solution #8: Split your meals into portions. the best way to keep your family wanting more is to cook with the intent of not having leftovers. not distend their bellies. Get into the habit of making a single serving for each person in the house. we were taught to never waste food. we’re still bound to the dinner table by these same voices. it was about clearing your plate.” “Don’t waste food because there are starving people in Africa. if they want an encore. As adults. not an army. Great performers know that the best way to keep their audiences happy is to leave them wanting more.Chapter 6: Where The Battles Will Take Place “You can’t leave the dinner table until you finish your plate. Stuffing yourself won’t help the starving people in Africa.” Growing up. Accept that it’s okay to leave food on your plate when you’ve had enough. More importantly. In the kitchen. send them to the cabinets. it’ll keep them from overeating. Cook enough to fill your family’s stomachs. 156 . or as a guest at someone’s house. Eating was not about curbing hunger. 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. at home. the obligation to polish off our plates often results in us eating more than we need or even want.
and muffins. over three times. birthday lunches. You’ll realize the obstacles at work aren’t unique. the study found that the portions we now receive are consistently larger than they were in the past. cooked pasta. fast-food chains only offered one size of French fries. that same size is now considered a “small” and is one-third the weight of today’s largest size. don’t feel embarrassed about asking the waiter to wrap up half of the plate even before it lands on the table. So the next time you’re eating out. five times. back in the mid-1950s. Because of this. every move you make must be calculated and well thought out.Chapter 6: Where The Battles Will Take Place When dining out. Between the business lunches. In general. Obstacles at Work The workplace is also full of fat landmines. you’re subjected to constant temptations. A study published in the American Journal of Public Health discovered that the average food portion is larger than a standard portion size. split your meal into several portions and avoid waiting until the end to pack a doggie bag. holiday lunches. morning doughnuts and vending machines. Transfer the knowledge you have about those areas into your work 157 . They are pretty much the same ones you encounter while at home and with friends. The study also noted that cookies are as much as seven times larger than a standard portion size. For example. Today.
the noontime holler of “Where are we going for lunch?” generates the same type of frantic excitement in the office. 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.Chapter 6: Where The Battles Will Take Place environment. 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. This is the purpose of the TrainChange meal planner. Solution #10: Ask your friends for their assistance or ask them to shut 158 . you could be the inspirational one who says. but also reduces the costs of eating healthy. let’s eat something healthy today.” But why bother? You know you’ll only be outvoted in favor of the new Mexican restaurant that just opened down the street. 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. the office is going to be a huge obstacle. Solution #9: Plan your lunch. The extra time and effort put into doing this not only benefits your body. Prepare your lunches for the week and freeze them in individual containers. Similar to that of a preschool teacher announcing. Then again. In the end. “Hey. To be successful on your nutrition plan at work. “It’s recess time!” to a room full of two-year-olds. don’t leave meals to chance – plan them in advance.
you don’t need it anyway. For others. the dilemma lies in having to watch everyone devour pizza for lunch as you munch on a meal replacement bar. your discipline makes them feel guilty. The journey you’re embarking on is yours and yours alone. that while having their support is nice. Keep in mind. it’s not necessary. friends and family is a common fat-loss quandary. if not. however. People who haven’t done it themselves won’t understand why you are so committed to seeing it through. the people closest to you can unintentionally become your biggest stumbling blocks. Or they may simply be afraid of losing the 159 .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. It is a holistic transformation that changes you from the inside out. the only thing worse than not being able to partake in their blissful fatty-carbo delights is having them constantly offer you “Just one bite. great. In either case. 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 you have their encouragement. At times they may even try to pull you off your path because you are doing something they can’t (won’t) do.” For this reason. Eating with your co-workers. Be prepared for your friends and family to get jealous when the results of your dedication begin to show. For some.
Look into creating a health-conscious work environment. employees can get discounted gym memberships and receive weekly fitness tips inserted into their company newsletters. You must become your own source of motivation. tell him or her that providing healthy lunches will increase productivity by alleviating the dreaded after-lunchtime sleepies (often caused by poor nutritional choices). Start by asking your human resources department to set up a healthy luncheon once a week.Chapter 6: Where The Battles Will Take Place “old” you they’ve come to know and love. THIS IS ABOUT TAKING CARE OF YOU! Solution #11: Build your own support group. A health and fitness forum is something every employer and employee could benefit from. so you can’t expect them to always be empathetic to your needs. Remember. Additionally. They don’t want to lose their junk-food-eating partner in crime. If you have a scrooge for a boss who’s not sold on the idea. you can also consider starting a power breakfast group. Request a healthy variety of foods in your vending 160 . Employers are beginning to realize that corporate wellness plans are an effective way to reduce employee health costs. Solution #12: Ask for healthy snacks. Depending on the success of your lunchtime gathering.
Worse yet. but to give you a realistic idea as to what an intense workout is. “Wow. just as their muscles begin to burn [fat] from exercising. Replace the candy bars and sodas with nutrition bars and meal-replacement shakes.Chapter 6: Where The Battles Will Take Place machines. You are the only person who can make the results happen. The truth is. I don’t tell you that to boast or toot my own horn. I deserve a break. Results come from hard work and a firm conviction to train outside of your comfort range. how willing are you to work at making it happen? For most individuals.” and quit. I’m tired. I train with such intensity my muscles burn like it was my first day at the gym. Exercise is one of the few things in life you have 100% control over. Too often. look how hard I’ve worked. Although you may desire to have a beautifully sculpted body. 161 . The biggest lie of all is that exercise is supposed to be fun and easy. Obstacles at the Gym The only obstacle at the gym is yourself. they’ll say to themselves. They’ll be receptive to your requests. Even after twenty years of working out. they haven’t even started to work. Hardly. The majority of vending machines are operated by third-party individuals and it’s their job to serve you. 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.
The goal is to work as hard as you can and commit to make progress every week. if it took you 30 minutes to run two miles last week. Solution #13: Take it slow in the beginning. but in the same amount of time. When you start a new exercise routine. If you lift 10 pound weights during the first week. simply tell yourself. Focus on putting maximum effort into your workout. Because of this. Don’t dwell on how much weight you’re lifting or how many miles you run.” Solution #14: Train your entire body. When it comes to exercise. set a goal this week to run farther. Having said that. When such is the case. increase the poundage 7-10% by the third week. beginners often fall victim 162 . For cardio.Chapter 6: Where The Battles Will Take Place I see people do the same old workout with the same old intensity and. When you are truly committed to getting the most from exercise. “My body is currently in the process of healing so I will accept nothing less than making progress next week. you should have one thing on your mind: making your current workout better than your last. remember that your body needs time to heal. of course. Once again. the same old results (and that’s the worst type of consistency). it comes down to the desire to make progress. there will be days you won’t make progress. always remember that less is more and that quality rules over quantity.
Women don’t tend to develop a prison build. an equal level of commitment must be given to all areas of the body. in order to maintain muscle symmetry and maximize fat burning. when they insist on taking a fiveminute chat rest between each of their sets. he’d have big arms. You’ll commonly see this in men who primarily focus on training their upper bodies. Their butt and legs receive attention while their upper bodies go neglected. I suggest finding a different exercise that targets the same body part or train a different muscle group until the jaw-jacker leaves. these lopsided workouts are a great way to stay focused and motivated. worse yet. The worst thing you can do is work in with them because they’ll kill your 163 . but under developed lower-body.” using the machine you need or. this concentrated attention invariably produces faster results. On the upside. The Martini Glass Build occurs when an individual has an over developed upper-body.Chapter 6: Where The Battles Will Take Place to developing a lopsided body. it’s known as the Martini Glass Build. Solution #15: Have an alternate exercise in mind. For men. there’s nothing more aggravating than having to wait for the gym “jaw-jacker. On the downside. but they sit on top of a pair of legs that look like they were stolen from a bucket of chicken. broad shoulders and wide chest. they have the opposite problem. For example. Although a 90-minute (or less) workout isn’t the goal of most people in the gym.
”] Some People Do and Some People Only Dream about Doing: Which Will You Be? Ready. In other words. don’t feel bad about saying no. it won’t be their triceps. who would guess people are actually there to improve their bodies? I believe physical exertion accounts for only 20-30% of training success. It’s a 164 . remaining focused on your workout is the most difficult part of training. the jaw. “I’m on a timed workout. Bicep curls. set. No machine or personal trainer can teach you how to stay focused. If your gym is like most. [If a jaw-jacker asks to work in with you. it won’t be their legs. Simply reply.Chapter 6: Where The Battles Will Take Place momentum. go! After overcoming the first obstacle of simply getting to the gym the second difficulty is that of staying focused once you’re there. look around and observe which muscle group people enjoy training the most. and it won’t be their abs. you can have the machine all to yourself then. I’ll be done in six minutes. Strengthening your mind and learning how to stay focused is ten times more difficult than exercising. With such lopsided attention being given to such a little muscle. It won’t be their biceps. Whether you’ve been training for three days or three years. bench presses and all that stuff is easy to learn. the preferred training muscle of choice is the lateral pterygoid. The next time you walk into your gym. the other 70-80% is mental. squats.
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. So yes. I know I hurt someone’s feelings with that paragraph. in that sense you are better than they are. They’re going to envy you for that. if life could be measured on an intensity scale from 1 to 10. Without a doubt. When you can walk into the gym. People may label you as self-centered. the individuals who choose to overcome the obstacles associated with mental discipline and staying focused are the ones who reach their goal. Take pride in the fact that you are doing something most people can’t–or worse yet. You choose to become the amazing person everyone talks about (and envies). you rise beyond their level of expectation. have chosen–not to. just as in every aspect of life. you start making your own life power-plays. Instead. in and out. Once you learn how to control your mind. Like it or not. you are no longer a simple onlooker in the game of life.Chapter 6: Where The Battles Will Take Place conscious decision you make on your own. but I warned you. conceited. most people float between a 5 and 7. while a select few are constantly pushing 165 . allow me to elaborate. put on your game face and get down to business. or even snobby when you avoid being one of the gym’s social butterflies. of the gym. Before you get upset. Some are content hovering around a 1. transcending everything and everyone around you.
And then there was the phone call Angelo Dundee received from the lobby of his hotel from an unknown 15-year-old boy. How do you think Tiger Woods. No matter what name you choose to identify this with. What is level 10? You already know what it is and you’ve heard it before.” Some call it “switching gears”. who proclaimed he was going to be the next Heavy Weight Champion of the World. Similarly. like fourth gear.Chapter 6: Where The Battles Will Take Place the bounds of a 10 and beyond. it’s that place in your mind where only you are allowed to go. for example.” That’s a level 10. The youth on the other end. It just kicks in. in a different context. This allows him to focus entirely on his shot. It has often been referred to as being in the “zone. MJ says. I realized that I could get myself in a mood at certain times. You leave everyone and everything else behind in order to focus solely on improving yourself. maintains such stellar performance with 10. in an excerpt from the book Jordan. The remarkable people who know how to reach this place on demand are also the ones who do the things others only dream about. Your high school teacher probably called it applying yourself. he alluded to the fact that when he pulls his visor over his eyes. “To play better basketball.000-plus people looking over his shoulder? In an interview. it’s his symbolic way of mentally blocking everyone out. That’s transcending to level 10. while others refer to it as being “connected” with your body. was living 166 .
What I mean to say is that if you’re a 6’11”. Incidentally." showed the level 10 mentality of one of the greatest long distance runners in American History. you never learned how to unleash — or tap into — your full potential. Sadly. meditation and weight training. an inspirational martial arts master. seven years later. Sure enough. Why? A genetic gift can also be a performance curse. In the statement. you could probably slide into the NFL or NBA without really having to work at it. yet found it within himself to become a level 10 – and a 5-time MVP to 167 . adhered to the philosophy that by force of will we can transcend ourselves into demigods through exercise. Ask any coach what percentage of his athletes play between levels 5-7. 350-pound football player or a 250-pound basketball player. Steve Prefontaine. I run a race to see who has the most guts. “Most people run a race to see who is fastest. and they would give you a fairly high percentage. But if that were the case. Charismatically cocky Bruce Lee. just because someone has the title of being a professional athlete doesn’t mean they’re living at level 10. 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. Cassius Clay (Muhammad Ali) fulfilled his own prophecy. you may have even lived your life at a level 5 and still managed to achieve a goal the average person could never do. diet.Chapter 6: Where The Battles Will Take Place at level 10. That’s a level 10 —plus.
waiting to pass. The great thing about mastering the ability to transcend is that it isn’t limited to sports. his gift isn’t what made him great. What I do believe. This often requires having to leave others behind. The intensity of this type of desire is difficult to capture in words. but it gets the point across. I compare such an intense desire to succeed to a chili pepper lodged in your stomach. Resolve to rise above your current situation. mental discipline. and expect more of yourself. on demand. however. I’m still not sure if being able to feel the passion of accomplishing a goal is a blessing or a curse. 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.Chapter 6: Where The Battles Will Take Place boot? He is gifted. in your everyday life to overcome any challenge. Personally. 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 the ability to focus on an objective (learned during his self-improvement process) that made him so amazing. Live to be more. is that God has given everyone an extra gear waiting to be turned on. To this day. achieve more. It was the combination of his God-given gift. 168 . and don’t allow anyone or anything to hold you back. Not the most poetic analogy. You can use it. to the point of even outshining other level 10 NBA players. The point is.
and mediocrity at the door. For those who insist on bringing mediocrity to the gym. except you. 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 have been dealt the worst life cards in that you may have to fight discrimination. You may be unemployed and unable to find a job because no one appreciates your skills. Outside of the gym walls in the real world. I will tell you this: while in the gym (exercising). and the person you know you can be. The question is. you are in total control of your life. no one can take it away from you. Once you do this. excuses.Chapter 6: Where The Battles Will Take Place At any rate. Everyone has some type of albatross around their neck. Commit to giving every ounce of fight toward becoming the person you want to be. sexism and bigotry on a daily basis. racism. 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. 169 . The only way to take advantage of this unique opportunity is by resolving to leave your albatross. and the stadium is your mind. or you may be employed and dislike your boss because he or she refused to give you that promotion you worked so hard for.
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. life falls into perspective. Harsh. The earlier on you get it. The night I received the chat was the last time I ever felt sorry for myself. Life is unfair.Chapter 6: Where The Battles Will Take Place their lack of results.and if no one has ever sat down and had the reality check chat with you. here’s the simple answer to all their problems. how hard it is to stay on a diet because they can’t stop eating. the better off you’ll be. but the truth. that statement is going to sting even more. Once you have the reality check chat. I was lying in bed crying because someone had called me fat earlier that day. Hearing the sobbing as he walked past my door and not knowing why I was crying. why they can’t lose weight. “What’s the matter?” I told him people were making fun of me today because I was fat. Well.. and why they’ll never have a chance to become an MVP in life because no one gives them a chance. They find it easier to whine about why their life is so bad. Deal with it by making the most out of what you have and moving on. Having relinquished control to their circumstances they’ve given up on the idea of self-improvement. why the fast-food industry is so horrible because it’s attacking them (and their kids). is also a reflection of how they’ve chosen to live their life. my father entered the room and asked. 170 .
and people make fun of my big stomach all the time. “Honey.” Seeing the half-perplexed. he continued. I was right. Having only made me cry harder. “Life is unfair. I can do something about being fat. at seven years old you really don’t understand this novel concept. 171 . he laid down the reality. I only managed to utter. change the things you can and pray to God to help you deal with the things you can’t. it’s just baby fat. “But I can’t change it. I’ll love you no matter what you look like. between my tear-jerking.” Now standing over me to begin his diatribe.” Instead. “I’m fat too. “And I don’t care. went on to say. My father. you don’t cry.” It was definitely not the answer I wanted to hear. and one day you’ll grow out of it. overfat also. I wanted to hear what my empathetic mom always said: “It’s okay. half-dissatisfied look on my face. He finished with a painful check by saying. “That’s nothing to cry about. “When I give you hamburgers and doughnuts every day.” or. it was going to be something I didn’t want to hear. If you don’t like it. but I choose not to because it doesn’t bother me. I got the lecture.” Needless to say.” With a smirk and disappointed look plastered on his face he shook his head in disagreement.Chapter 6: Where The Battles Will Take Place Looking at me sympathetically (mostly pathetically) he said. At that point I knew if he were going to say anything else. snot-slinging and hyperventilating noises.
my father was a police officer. he could’ve been a bit more sensitive.” I countered. and it hurts so bad. Yes. Mom’s soothing words had always made me feel better about myself. every day. [FYI: I think God is backed up with the “please let me 172 . In the past. “If you are really tired of being fat.” He turned and walked out of the room. but that day. but he wasn’t. where is Mom when you need her? I thought. He laid out the truth with no political correctness or diplomacy. 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. stop eating that junk and do something about your weight.” For clarification. so he’d bring home the free food and doughnuts he received while on patrol. I won’t be upset. He was supposed to sympathize with me! Instead. His comments hurt me — worse than the cruel jokes made earlier by the strangers.Chapter 6: Where The Battles Will Take Place You sit there with a big smile on your face and eat ’em all. “I don’t make you eat it. don’t.” Good lord. no argument or discussion. “If you don’t want to eat it. he nailed me. It felt like a stake had been driven through my heart by someone I loved and trusted.” “But you give me the food. Dad’s bluntness is what finally made me want to change.
I want to be 173 . Consequently. I refuse to surround myself with negative energy — it’s hard enough maintaining my own motivation. Center. they have no control over your success — only you do. The difference was it placed me in control of the situation. I also learned how to delegate the unchangeable things to the Man upstairs. They’ll never understand (until they remove their encumbrance) why your head — which they consider your nose — is always up in the air. “Wow. Fortunately. and I had the choice to either remain overfat or get in shape. The choice to live with an albatross prevents people from raising their heads and seeing beyond the now. You are Most like the People You Surround Yourself With In both my personal and professional lives. it took over fourteen years to lose the fat. All the same. once you achieve your goal you’ll notice that the people who tried to discourage you will be the first ones to say. then call me Mr. it’s to spur them into action by reminding them that they too have the power to change their situation. In no way am I saying it was easy. When I have the reality check chat with clients it isn’t to hurt their feelings.Chapter 6: Where The Battles Will Take Place be thin when I wake up in the morning” prayer. And if declining invitations to daily pity parties at the gym (or anywhere else) makes me selfcentered. it gave me control over my life of which I will never let go.] But after finally accepting my dad’s reality check.
I have to consciously focus on replenishing myself by not allowing jaw-jacking negative ions to create leaks and filch my recharge. Worse yet. Expect the gym to give you what it’s expected to do — improve yourself. It’s 90 minutes to encapsulate myself from the world. If you don’t. a technique that revitalizes my life battery with positive energy. once your buddies lose motivation and stop going. more than likely your motivation will follow right behind theirs. the consistency required to make your training effective will eventually be viewed as monotonous. then go with the intent of focusing on yourself. “Shut up and train.Chapter 6: Where The Battles Will Take Place like you!” I consider going to the gym my time. When you go. What it does mean is if you’re going to the gym for selfimprovement. STUPID!” No. focus on giving 110% of yourself to yourself. The purpose of the gym isn’t to socialize. If it were. Walk into the gym with this mindset and I guarantee exercise will be one of the most fulfilling experiences of your day. 174 . Since it isn’t much time. 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. and you’ll only go to socialize. 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.
3. you’ll find that doing this allows you to give more of yourself to others. Ironically. because you’ll have more of yourself to give. By having a set deadline in which to finish your workout. you’ll spend less time talking and more time training. 175 . Most of all. but rather about making time to center on your personal and spiritual needs. it’s an opportunity to emotionally refill yourself. Establish a Timeframe to Reach Your Long-Term Goal: By creating a long-term goal with short-term benchmarks. Set a Time Limit on How Long You’ll Work Out: The most effective workouts are short and intense. and increase stamina. 7 WAYS TO INCREASE YOUR TRAINING PERFORMANCE 1. 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. improve mobility. you’ll never get anything done. you’ll have a clear path of objectives to focus on. Walk into the Gym with Your Routine Clearly Defined: If you walk around the gym trying to make up a routine as you go. 2.Chapter 6: Where The Battles Will Take Place Focusing on yourself in this manner is not about being self-centered. The objective is to simultaneously build strength. Although circuit training provides several advantages 9 Circuit training is a fast-paced workout that involves moving quickly between exercises in a repetitious manner. 4. you should never train more than 90 minutes.
I guarantee they’ll still be there when you finish. it isn’t an efficient way to perform an exercise routine. (And in the “meat market” gyms. So once you’ve finally made the time. You begin to understand that change happens from what you put into training. it’ll leave you with a mind-numbing adrenaline rush. why would you give it away? 6. In fact. try listening to some intense music that has few lyrics. Genres such as dance or techno work great. Circuit momentum is thrown into gridlock if a jaw-jacker stalls on a piece of your equipment. Even if you don’t like the music.) 7.Chapter 6: Where The Battles Will Take Place over regular training. It doesn’t. jaw-jackers will be less inclined to approach you. The only thing that changes over time is the way you view your role in the training process. 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. Leave your discussions and dramatic life problems at the door. “The more I 176 . it should get harder. Wear Headphones: If you find yourself having a hard time getting focused. Limit Your Conversations To Workout-Related Topics: Put your personal problems on a time out. They assume it gets easier as time goes on. unless you are in a group or structured environment. Consider Workout Time Your Time: Everyone knows squeezing workout time into a busy schedule is difficult. Take Responsibility People new to the world of exercise often have the wrong impression of what exercise is.
But there is an explosive power in that seemingly innocent question.” Now. 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.Chapter 6: Where The Battles Will Take Place train my body. And I’ve got to tell you. this may not seem like a life-changing event. “I am not seeing the results I want. he remained in control of his body and his situation. the most exciting thing about being a fitness consultant isn’t being able to help people get in shape. it’s being able to watch them get struck with this goliath rock of revelation. [I even enjoy working with hard-headed people because they’ve got to get struck several times before this concept sinks in!] One of my clients made this empowering breakthrough while standing on a scale in the locker room. without realizing it. what he did was ask an empowering question that reframed the dissatisfaction of his current condition into an action he could take responsibility for. While on the scale. Because of this. he looked down and said. Like most people. Richard and I had just finished his evening workout and were in the process of doing his weekly body fat analysis and weigh-in. three months earlier Richard’s reaction would have been. “This isn’t working. within the context of this paragraph. I’m going to quit. for me anyway. and that’s the epitome of life-changing power! 177 .
As a fitness specialist and personal trainer myself. Similarly. and there are awful trainers who only care about stringing a client along so they can collect a weekly check. and hiring a trainer doesn’t guarantee you’ll be any more successful at achieving your fitness goal. A 178 .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. But just like there are skilled and hardworking attorneys who are a credit to their profession. there are also terrible attorneys who give their industry a bad name. it will soon be one of the top 10 professions. However. there are awesome trainers who are adept in the field of personal training and actually care about the success of their clients.S. more people are hiring fitness professionals to help them overcome their fat loss obstacles. Published in the November 2001 Monthly Labor Review ‘Occupation Employment Projections to 2010. As the rates of overfat and obesity increase. before you go out and spend upwards of $50 to $200 an hour on a personal trainer. It may or may not surprise you when I say that the benefit gained from having a personal trainer is often overrated.’ the U. Department of Labor and Statistics announced that personal training is one of the top 25 fastest growing occupations. realize two things: not all trainers provide quality guidance. I’m not saying personal training isn’t a good profession or a useful service.
I worked for several nationally-known fitness clubs that provided personal training. Inexperienced riders who opt to work with these trainers eventually learn why their rates are so low – the quality of training. As with any business. most clubs only teach their trainers the act of training (and how to sell in-house supplements) and not the art of training. 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. this attention to detail cost clients a little more time and money. She works at a high-end barn that covers everything a new rider needs to learn to become proficient. Prior to starting my fitness consulting business. Regardless.Chapter 6: Where The Battles Will Take Place pretentious statement? Maybe. it’s common for a gym to run them through a short in-house training mill certification process. it’s easier to keep an existing client than it is to find new ones. Down the street. As a result. but a matter that needs to be addressed and something you need to identify before hiring a trainer. In the short term. if a new trainer isn’t certified at the time of employment. they “hook” them 179 . the majority of national chain fitness clubs require their trainers to go through some form of orientation to establish uniformity. a company offers similar services at a discounted rate and in half the time. While most respectable clubs require their trainers to have some form of training certification.
for example. or whatever.Chapter 6: Where The Battles Will Take Place on purchasing sessions. when they’re supposed to set an example of disciplined focus. Instead of having a goal to maintain client retention by delivering quality service. a savvy client will do everything in their power to keep the trainer from training them. integrity. One of the goals of a trainer. either by whining about problems at work. 180 . Sadly. 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. your rabbit. A trainer is supposed to be your mentor. sulking over a bad relationship. but don’t have the depth to teach lifestyle change. 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. 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. discussing plans for the weekend. At times. it’s usually because they had an audition). primarily because they lack the most important quality required to initiate personal growth. should be to teach their clients about the importance of consistency and selfdiscipline. 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.
These are all the wrong reasons to hire a trainer. Bottom line: unproductive personal training is a two-way street. believe that having a trainer makes you sound serious about getting in shape.Chapter 6: Where The Battles Will Take Place Conversely. because none of them provide roots for internal locus of control. we view our service as “personal” because we’re sharing a special part of our self. or worst of all. Like Yoda® in Star Wars© or Mr. When we train clients. don’t hire a trainer for the wrong reasons. many of the best trainers — the ones who actually care about their clients — eventually burn out and stop providing personal training all together. believe that by having a trainer you’ll be more motivated to workout. To us. it is an extension of who we are and how we express ourselves to the world. With that. extraordinary trainers don’t share their knowledge with everyone who seeks it. which is where the power to change comes from. Trainers are often thrust into the role of being their client’s therapist and emotional pincushion. there is also the side of personal training that clients don’t see. 181 . believe that having a trainer will force you to follow through with your goal. believe that if you work with a trainer long enough. Having not been trained to handle the mental demands created within this dynamic. Miagi in The Karate Kid©. in defense of trainers. you’ll eventually achieve results via osmosis. such as to have a workout chit-chat partner. the training process is more than a set of workout routines and repetitive actions.
As you get more advanced. however. More importantly. always remember you must be the source of motivation. reminding you to stay in your lane and moving in the right direction. the gift we offer is often unappreciated.Chapter 6: Where The Battles Will Take Place Unfortunately. they’d never sell it to anyone who wouldn’t appreciate it — regardless of how much they were offered. It’s about having someone to help you create eating plans and exercise routines. And like any piece of equipment. Therefore. All in all. the client/trainer relationship should be like learning how to drive a car between the narrow lines on a highway. Ideally. pouring their heart and soul into it. the path gets narrower. so we stop providing it. having a personal trainer is a convenience. The trainer initially acts as the little guide bumps on the side. when you hire a fitness professional. but not a necessity. the path is wide and you have plenty of room to move around. You. One may assume money should be enough motivation to train anyone. and to assist you in monitoring your progress. When you start training. no 182 . you are essentially purchasing an expensive piece of fitness equipment — a very expensive piece. but I think of it like this: when an artist creates a masterpiece as a labor of love. are responsible for doing the work. and the trainer’s responsibility shifts to that of reminding you where the new lines of guidance are being drawn.
you’ll be able to create nutritious 183 . Before you hire a trainer. and remain committed to following your nutrition plan and exercise routine. as time goes on. Something to think about In hopes of getting their favorite high-carb/high-fat cheat foods added to their TrainChange daily meal plan. I’ll tell you exactly what I tell them: “Meal plans aren’t supposed to be gourmet menus. it’s as much your responsibility to make the time you spend with your trainer productive as it is theirs. Gourmet menus are what got you fat in the first place. without storing excess as fat. even when your trainer isn’t around... To benefit from personal training. ask yourself if you are prepared to fully utilize their service and guidance.” Food is for function. you won’t see results if you don’t use it. clients initially complain about the lack of gourmandized variety. Doing so means that you show up for all of your scheduled training sessions.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. 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. complete your workouts without whining. The good news is.
In this case. Once you’re able to remain in compliance without a meal plan. theories and suggestions I’ve given you. There is a theory in psychology that suggests the more we focus on achieving a goal. In other words. I Will Not Quit! If you haven’t already blown a mental gasket with all of the data. It means we are going to handle each negative thought the same way we handled every other obstacle — with constructive mental images. For example. Does this suggest we shouldn’t think positive? No. I believe that understanding this occurrence is vital to improving focus and athletic performance. Until then. This simultaneous tug of war is known as the Ironic Process (Wegner.Chapter 6: Where The Battles Will Take Place meal plans on your own. your meals are designed for function. for every positive thought you focus on. 1994). you can add a variety of cheat foods and eat what you want without worrying about getting fat. not flavor. there will be an accompanying negative one competing for attention. As a trainer and competitor. however. this one is sure to do it. you are going to actively reinforce and create vivid images of success in your mind while you’re training. I 184 . the more our mind becomes bombarded with thoughts of failure. as part of my leg workout.
knees and quads have low muscle-esteem. while standing under the bar. an image on a poster. with more 185 . strong calves. Then envision yourself running through the image — no matter how small or far away it is. or a sign down the street. Observe the power of merely putting one foot in front of the other. I do it to establish a mind-to-muscle connection and to prepare those body parts for impending demand. strong knees and strong quads.) Another example is to use this technique during an intense cardio-endurance workout. ankles. It can be a spot on the wall. From there. concentrate on pumping your arms. calves. In doing so. progressively transfer your focus throughout your body.Chapter 6: Where The Battles Will Take Place squat 625 pounds for three sets of 15 repetitions (I’m 5’11” and 210 pounds. Imagine them being lubricated pulleys that are attached to a generator rapidly rotating from your shoulders. Next. (Similar to the negative seed discussed in Chapter 5.then focus on doing it faster. The next time you’re training. I look in the mirror and repeatedly whisper to myself in a hypnotic manner. so that’s a lot of weight for me). the better. Getting back to the point.. concentrate on your steps. I consciously mix up my thought pattern — in a positive way — thus preventing the Ironic Process from taking over. strong ankles.. the more you have to squint [focus] to see it. In fact. First.” This isn’t done because my feet. find something in front of you to focus on. “I have…strong feet. Rather.
” If you do. Find the rhythm between your inhalations and your exhalations. “You’ve got to STOP! I’m tired!” repeatedly whisper to yourself. your brain will only be filled with thoughts of exhaustion. and maintaining a positive self-image. Honing your skills to combat negative thoughts doesn’t come naturally.not. At that point. it’s important to avoid repeating something like. “I..Chapter 6: Where The Battles Will Take Place intensity. Once you’re able to transcend and reach this level of focus. connecting with your body. and you’ll become exhausted. “I am not tired.. you will truly understand the meaning of being in the “zone. You must constantly feed your brain with fresh thoughts and empowering visions of success. your lungs will be screaming for oxygen.quit. don’t fret or get discouraged – you are learning a lot of new concepts and probably un186 .” You will then appreciate how exercise allows you to escape into your own private world. You can improve these skills by simply staying focused on your goal.will.. every time your body yells.. Listen harder. If you’re starting to get overwhelmed with the inordinate amount of information. while remaining intent on catching the object in front of you and moving to the symphonic rhythm of energy blaring in your head. Finally. concentrate on the pounding of your heart and take note of how every beat echoes throughout your head.. it too requires a lot of work and practice. listen to them. Next..” Additionally.
it has taken me 15-plus years to learn and apply all these concepts. Luckily. if you apply what you have read. I guarantee that if you use this book as a reference before. during and after your journey. Although you’re only reading a 250-page book. Cross-Check #6 Compare what you learned in this chapter against your Personal Inventory answers for questions 13. 14. you’ll master the techniques in no time.as long as you remember that quitting is never an option. 15 and 16. In the interim.. 187 .. putting it into practice every day on a consistent basis. you’ll reach your destination. simply set benchmarks that incorporate a new TrainChange technique into your routine at least once a week.Chapter 6: Where The Battles Will Take Place programming years of counterproductive habits in the process.
the pyramids weren’t built from slave labor. The first of the Giza pyramids. Contrary to Hollywood depiction. the Giza pyramids weren’t the result of calculated perfection. About 30 years later.Chapter 7 Building the Great Pyramid When one thinks of the Egyptian pyramids. The architecture and technology required to construct this massive monument still baffles scientists today. the first thing that comes to mind is their amazing size and the mystery behind their construction. it was the largest manmade structure in the world. The Step Pyramid is a simple. It is believed the workers were moving and setting blocks every two-and-a-half minutes.C. consists of 2. was commissioned by Pharaoh Djosers in 2630 B. Archeologists now know they were built by willing Egyptian villagers. Ironically. the largest of all the pyramids.5 tons).000 workers to construct the pyramids at Giza over the course of three generations. is located on the Giza Plateau. and took an estimated 20 years to complete. It took approximately 20.3 million stone blocks (each weighing an average of 2. It’s 481 feet high. Pharaoh Snefru built a 188 . six-layer stepped structure that stands only 204 feet high.000 to 30. The Great Pyramid. the Step Pyramid. They were the result of a lifetime of failure. Up until the twentieth century.
Ignited by curiosity and fueled by a desire to achieve and a willingness to learn from failure. As the name implies. he saw his father’s plan come to fruition. it was an unsuccessful attempt.3 million of them. but it definitely would’ve taken more than a cup of coffee to get me out of bed in the morning. then grab another stone. Fifty years later. upping the ante to eight layers. more like 2. he also tried to erect the first smooth-sided pyramid. Day in and day out. However. So Khufu. I don’t know about you.5-ton stones across the desert as your lifelong career. This more successful second attempt at a smooth-sided pyramid would eventually become known as Egypt’s first “true” pyramid. becoming the precursor to the Great Pyramid. Snerfu died before his vision could be realized. stack a stone.Chapter 7: Building The Great Pyramid similar pyramid called the Maidum Pyramid. One Block at a Time Imagine having to drag and stack 2. Around the same time. Not just a couple of stones. Snerfu’s son. Snefru tried again and built the Red Pyramid. If they weren’t being cracked on their backs with 189 . now known as the Bent Pyramid. the Great Pyramid represents the explosive potential within each of us. stepped in to complete his father’s vision. Studying the mistakes of his Bent Pyramid. the job of Egyptian villagers was to pull a stone.
Problems they encountered during their failed attempts ultimately improved their attention to detail. By fulfilling a desire to keep building one pyramid better than the next. Keep in mind. for the workers. moving a 10-ton block was more than just hard work. The precision with which the pyramids were executed is often the source of marvel and speculation. focus and accomplishment. The ultimate goal is to build a healthy body and develop a stronger inner self during the process. approach your long-term fat-loss goal with the same mindset. further showing the pride workers took in their job. In my opinion. however. Tomb markings indicate workers took pride in their labor and swore allegiance to their pharaohs. it is merely one of the many objects that must be moved. it represented achievement. 190 . A sign of power to the pharaohs. workers shared the same vision and lived the same dreams as the pharaohs. Just as the Egyptians viewed building each pyramid as an inspirational objective. 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. the Great Pyramids are the result of a commitment to self-improvement.Chapter 7: Building The Great Pyramid whips. that fat loss is not the ultimate goal. To them. the pyramids provided a sense of success.
adhere to your exercise routine and stand proud in the face of the discipline required to become a better person. To put it simply. Expect more of yourself than others. Take the time to solidify them into permanent steps. focus on adding one block at a time. Use both positive and negative experiences as stepping stones. Using this approach the task of self-improvement is easily managed.Chapter 7: Building The Great Pyramid The Blocks Required to Build Your Monument Focus on adding new blocks of progress. and don’t be afraid to look for new areas of improvement. Be grateful for your accomplishments and eager to accomplish more. If you misplace a block. correct the problem and continue building from where you left off. don’t worry about the enormity of the task. Follow your nutrition plan. 191 . As long as you keep working. Whether you already have two blocks in place or just starting with a pile of dirt. learn from your mistake. it will get done.
move on to step 2. The 192 . Don’t work out at home (especially if you’re just getting started). If you cannot [will not] remain committed to following your exercise schedule for at least two weeks. 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. b. Designate 30-90 minutes a day to exercise. a. Once you’ve consistently followed an exercise routine for at least two weeks. Once you have scheduled this time. Completing this step is crucial for success in steps 2 through 4. use the hour as time to remove these obstacles. do not proceed with the next step until you can.Chapter 7: Building The Great Pyramid 21 STEPS TOWARD BUILDING YOUR PERSONAL MONUMENT Starting Your Exercise Routine 1. preferably at a gym. The idea is to get you in the habit of setting aside exercise time in your life. don’t let ANYTHING stop you from doing it. 2. 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).
and up until a few weeks ago I had never listened to his tapes. I really can’t recommend it enough. think of it like this: going to the gym is merely one hour of self-improvement time. Similar to getting dressed for a workout. and everything else behind. But upon listening. You need this motivational series NOW! Having said that. I noticed there is a strong similarity between our philosophies on focus and goal planning. Consequently. is to separate you from your everyday nuisances. such as relationships. enforces a conscious commitment toward making time for yourself. as a result of using Anthony Robbins’s approach. you’ll be able to seamlessly integrate what you have already learned about exercise and nutrition into other areas of your life. His material is truly inspirational and a personal favorite of mine.Chapter 7: Building The Great Pyramid purpose of going to the gym. personal finance. however. Compare this to the “?” hours you normally spend taking care of everything and everyone else. and pick up the Anthony Robbins audio series Get the Edge. 193 . business. For those of you who can’t bear the thought of simply leaving everything behind. head over to your local book store. the act of leaving your home. If you’re still not convinced of the dire importance of making time for yourself. set this book down. etc. a. I don’t know Anthony Robbins personally.
In contrast. Don’t go to the gym in your street clothes and don’t wear your gym clothes as casual clothes. when you wear a business suit. what you wear to the gym affects your level of focus.Chapter 7: Building The Great Pyramid 3. 4. Nice Guy” Al Smith to a “shut up and leave me alone Mr. Once they’re on I go from “Mr. Believe it or not. Ninety minutes is the maximum amount of time your entire workout should take. Scrooge”. This simple action is the first part of mentally and physically committing to your exercise routine. The 194 . 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. I wait until the last moment to put on my workout attire. Get some workout clothes. get dressed for your workout before arriving at the gym. Avoid going beyond your scheduled exercise time. wearing them mentally transforms me into an entirely different person. and if possible. if you workout wearing casual clothes. Personally. For example. not only will you be in a casual mindset. Aside from your body going catabolic after 90 minutes (see Chapter 1. but the jaw-jacker will assume you are casually attending the gym and be more inclined to approach you. Always walk into the gym suited up for action.
Keep a training journal. ask yourself. in turn producing faster results. When someone or something distracts you from your workout. Get selfish about time. 7.Chapter 7: Building The Great Pyramid Complexity Continues: How Much Is Too Much Exercise?). Think of it like this: more than likely. Additionally. Once you are on a time limit. Taking the time to carefully plan your routine makes training more effective. Rest improves training 195 . you won’t waste time loafing around the gym looking for stuff to do. Plan rest days. 5. you had to arrange your entire day around getting to the gym and made several sacrifices to get there. It’ll ensure that you know what you’re supposed to accomplish before you arrive at the gym and averts impromptu workouts. Long-term exercise routines must incorporate rehabilitation time. Use it to plan your exercise routines and keep progress notes. when you establish a set start time and a specific completion time. don’t let anyone or anything stop you. it prevents you from wasting time. “Is the time I’m wasting on this person/conversation/broken CD player/piece of equipment/etc. worth everything I sacrificed to get here?” 6.
Chapter 7: Building The Great Pyramid performance by allowing your body time to heal while also providing you with a mental recharge. 8. 9. you can look forward to getting in your favorite workout. This way. Furthermore. it’s only water weight. Monitor your progress in bi-weekly increments. and today I feel tired. on the days you really don’t want to train. Otherwise. Develop your exercise routine around these varying degrees of eagerness days. use your body fat 196 . Look for negative training patterns in yourself and use them to your advantage. “I’m not going to the gym today because I worked out every day last week. the ups and downs of riding this emotional WEIGHT-loss roller coaster will eventually wear you out. it prevents you from arbitrarily making the excuse.” In short. Progress doesn’t happen overnight. Instead. Don’t get dismayed — or excited — by daily weight fluctuation. Identify days you are most enthusiastic about attending the gym and days you are least enthusiastic. Put the exercises you like least on the days you’re most willing to go. give rest the same importance you give to exercise. or even in seven days. put exercises you like most on the days you are less enthused about going. Avoid hopping on the scale every day.
More accurate than a Swiss watch. as well as consequences for breaking the rules. Consuming five to six healthy mini-meals a day requires your body to burn more calories than eating three or fewer ones. Give yourself rewards for compliance. Sign a contract with yourself. Seek solutions. Together. Not eating is as bad as overeating.) 11. So keep yourself accountable. so don’t skip meals. Get in the habit of eating at the same time each day. Starting Your Nutrition Routine 1. [Remember. once you get into the habit of eating every two to three hours. rather than excuses. 197 . to solve problems.] 10.Chapter 7: Building The Great Pyramid percentage and lean muscle weight. as progress indicators. (A sample self-contract is available in Appendix II. 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. they provide more accurate information about fat loss progress and metabolic activity. it takes approximately 14 days for your body to undergo any major change. The success of this plan is entirely up to you.
While variety may be the spice of life. Occasionally they sneak a cheat food into their nutrition plans. Is it going to satisfy you or just make you hungrier? (See Chapter 4. It’s okay to eat the same foods every day. it can easily add inches to your waistline. As an example. I’d say 99% of the health-conscious people I encounter eat the same basic foods every day. but on average. If you 198 . 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. Part of establishing a long-term nutrition plan is to create a list of healthy foods you’ll enjoy eating. Avoid randomly putting food into your mouth.) 3. (See Chapter 6. there’s nothing in the rule book that says you have to eat something different every day. Food Is for Function. stick with it. they wait to indulge until their cheat days. For the most part. Although there are plenty of great-tasting healthy foods on the market today. Before running to the fridge to satisfy your munchies. if this is your first time actively making healthy food choices you’ll probably be dismayed by the lack of selection on your list. Using the Glycemic Index.) Here is another reality check for you.Chapter 7: Building The Great Pyramid 2. think of how a food’s GI rating will affect your appetite 10-30 minutes from now.
or a bag of beef jerky in your trunk. or it’s too expensive. and have you sitting at a drive-thru window ordering a Super Mega-Meal. throw your nutrition plan to the backburner. 4. motivate yourself by focusing on the benefits healthy eating provides such as: it’s helping you reach your goal. it’s helping you burn calories.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. 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. a can of tuna in your office drawer. Keep emergency food on hand. and it signifies that you have more discipline than 60% of the population (a stigma that should be worn proudly). Instead. my guess is that most people would grab the chips. Don’t get caught without a healthy snack. a nutrition bar in your glove compartment. you’d devour it without a second thought. On the other hand. it’s going to taste bad. Always keep a quick fix prepared in the fridge. if your only option was the apple. your stomach will kick your brain out of the driver’s seat. a bag of nuts in your pocket. 199 . when those hunger pangs start. you’d rather be eating something else. Otherwise.
mix ½ cup of Splenda with 2 packages of sugar-free Kool-Aid into a 2-liter bottle of carbonated water.Chapter 7: Building The Great Pyramid 5. Almost every nasty little craving can be substituted with a nutritious replacement — if you are willing to look. pork rinds in place of chips. when given the choice between: 1) The mentioned negative side effects of natural sugar. corn tortillas in place of 10 As a precaution. Other substitutes that work are plain yogurt in place of sour cream. it may occasionally cause softer stools or more intestinal gas than usual. I’m not a big advocate of manmade or chemically altered foods. soy milk in place of regular milk. as the packaging label indicates. you can start replacing sugar with Splenda. Unless you have willpower of steel. and presto — you have a zero-calorie soda. try indulging in low-carb snacks made with Splenda® (surcalose) or maltitol10. For instance. 2) Sugar abstinence. don’t tease your taste buds. In some people. look for a healthy alternative. similar to the effects of complex carbohydrate foods such as beans.) 6. 3) Aspartame or 4) Splenda. I’ll take my chances with the Splenda. As mentioned. if you’re a soda fanatic. 200 . (By and large. But. Before giving into temptation. A nibble of sugar can activate an uncontrollable sweet tooth. and sweets happen to be your weakness. if you have never eaten products containing maltitol I don’t suggest eating the entire package of chocolate in one sitting. If you’re like me.
You can enjoy your favorite fried foods. use olive oil in place of partially hydrogenated cooking oils. Upon becoming an adult. For frying (remember. and butter in place of margarine. It’s a new product by Heart Beat Foods made from a blend of canola and olive oil. visit www. In fact.com.SmartBalance. [A great tasting cooking oil I use is called Canola Balance. Food allergies decrease training performance and contribute to excess calorie storage because your body can’t properly digest them. Symptoms you should be on the lookout for include: • • • • Bloating Indigestion Swollen nasal passages Excessive water retention 201 .Chapter 7: Building The Great Pyramid flour. a food allergy can be subtle. unlike dust or pollen allergy. “Got lobbying money?”) What’s more. soy and omega3. 100% whole grain bread in place of enriched bread. Maybe the dairy industry’s slogan should be. and still eat healthy. most people don’t realize they are allergic to certain foods. fat is not bad). For other well balanced fat products. Be aware of food allergies. 80% of the world’s population loses their ability to digest milk.] 7. (This is especially true of dairy products. That should make you wonder why it’s still on the Food Pyramid.
You can’t randomly guess how many calories your body needs and expect to see results. 8.com includes a body fat analysis. TrainChange. easy to use. D’Amato for a more in-depth look into this subject. To successfully lose fat and maintain muscle.Chapter 7: Building The Great Pyramid • • Unexplained lack of energy Excessive mucus in your nose and chest Unfortunately. 202 . D’Amato’s blood type approach to refine your nutrition plan further by learning which foods will function best in your body. a BMR calculator and a Total Daily Energy Expenditure tool. I suggest using an AccuMeasure™ personal body fat tester – it’s accurate. the faster you’ll see results. Use customized nutrition plans. and this simple bulleted list doesn’t give it the attention it deserves. 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. Peter J. this important topic receives very little consideration in most weight-loss books. The more accurately these reflect your lifestyle. Your nutrition plans must be based on your BMR and total daily energy expenditure. you must provide your body with the correct number of calories. I recommend reading the book Eat Right for Your Type11 by Dr. If you’d like to receive an even more accurate measurement. As a means to accomplish this.
) 10.Chapter 7: Building The Great Pyramid comfort of your home. seafood coming from polluted water and hormone-laced meats. taking a supplement is barely enough to help you break even. Eating five to six meals a day in healthy calories isn’t an easy task. As a result. Between the pesticides and chemicals used on vegetables and fruits. 9. the refining and processing of grains. and amino acids you need in the form of shakes. minerals. and capsules. nutrition bars. Although we are often told that simply eating a balanced diet will provide us with all the nutrients our body needs. Add supplements to your diet. MAKE NO EXCUSES FOR NOT FOLLOWING YOUR NUTRITON PLAN! 203 . Thankfully with the help of some advanced nutrition products you can get the vitamins. (See the list of suggested supplements in Appendix II. the food in today’s marketplace is less nutritious than it was in the past. it is not true.
but you’ll also save money by not having to purchase overpriced healthy lunches or other prepackaged weight-loss entrées. 204 . a chicken rotisserie. three of the best fitness appliances you can invest in are a George Foreman Grill®. I prepare my lunches and/or dinners in advance. As a word of advice. For example. Doing this allows me to stock up on my favorite dishes while always knowing how much I’ll be eating for the day. seal them in bags — weighing and labeling the calorie content of each bag — then freeze them. Taking the time to do this not only makes following your nutrition plan more convenient and easier to follow. on Sundays I make five days worth of food (usually some variation of chicken breast because it’s easy to carry). and a FoodSaver® vacuum home-packaging system.Chapter 7: Building The Great Pyramid Something to think about When I’m really intent on following my nutrition plan.
Chapter 7: Building The Great Pyramid Measuring Your Success The toughest thing about success is that you have to keep on being a success. or by gaining 20 pounds of muscle so you’ll look like Rambo. more muscular than you. If you’re constantly trying to make yourself feel better by losing 30 pounds so you can look like a supermodel. that’s human nature. —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 never be satisfied with your results. You’ll always find someone betterlooking than you. 205 . skinnier than you. you’ll grow and begin to flourish externally. 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. discipline and perseverance to do so. If your only reason for getting in shape is to impress people at your high school reunion. there is nothing wrong with striving to become a better person and wanting to be more than what we are. Once you can plant healthy seeds internally. Granted. but by the work you put in to get there. taller than you. you’ll never have anything more than a bunch of receipts spent on unused products to show for it. etc. Identify your success not by what you look like at the end of your journey. But starving ourselves.
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. you will still get run over if you just sit there. You will only be satisfied with your outer being once your inner being has been fulfilled. Upon recognizing the driving forces that cause physical transformation to take place. — Roy Rogers Now that you know about somatotypes. God-given gifts. lean muscle 206 . And.Chapter 7: Building The Great Pyramid overtraining our bodies. The goal of getting in shape isn’t to look like a model or to become like so-and-so. it’s about completing a full circle of transformation. Putting it All Together Even if you are on the right track. it’s waking up in the morning and being committed to living today better than yesterday. Part of starting a healthy lifestyle is also developing a healthy self-image. Take pride in who you are and in the unique qualities you offer. It’s being able to pat yourself on the back for the sacrifices you made to finally lose the 10 pounds you have been struggling with over the past ten years. we neglect to develop and appreciate our unique. in doing so. and stressing out are the consequences we pay for trying to be something we aren’t meant to be. beating ourselves up. you realize the process required to get in shape improves more than just your body. Worse yet.
“It won’t work. what are you going to do with all of those smarts? You are now accountable for your actions. I can’t do it” and leisurely fall back into your old habits. Speaking from personal experience. motivation and the answers to questions the brainiest Jeopardy contestant couldn’t answer. The next question is. 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. 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. 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. I know the endeavor you are about to embark on will be one of the most challenging periods in your life. huh? That’s great.Chapter 7: Building The Great Pyramid mass. 207 . you’re feeling pretty smart. fat oxidation. In other words. You either apply what you have learned and set out to reach your goal. It is often said that if something doesn’t kill you it only makes you stronger. or continue telling yourself. Fortunately. metabolism. once you make the passage. Rationalizing that eating a piece of triple chocolate cheesecake won’t mess up your diet because you plan on working it off tomorrow is no longer a lie you can tell yourself. this is the point in your fat loss battle where the rubber meets the pavement.
compromise and apathy? The choice is yours. dedication. 18 and 19. Your actions become expressions of who you are. And like the Great Pyramid. You become your own work of art. the results of your effort will be on display for the world to admire. track through an uncharted valley. but the personal challenge you take on when you decide to train your body and change your life is all the more exciting. It goes without saying that the choice to improve your self is entirely up to you. or touch the moon. Cross-Check #7 Compare what you learned in this chapter against your Personal Inventory answers for questions 17. and more importantly for you to admire. and rewarding. passion and commitment – or mediocrity. You may never have the opportunity to climb Mount Everest. Will your monument reflect hard work. 208 .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. that’s the exquisiteness of deciding to take on this challenge. In a sense.
000 years in Chinese Medicine. cold and flu. What you may not know is that Ephedrine.S. ephedrine has been around for over 2. History Although new to the U. and to induce perspiration. edema. Behind the controversy are several deaths. aching joints and bones. market. In fact. which are believed to have been caused by the metabolic enhancing herb. cough and wheezing. or Ma-huang in Chinese. if it is safe.Appendix I The Ephedrine Controversy Over the past several years. more often. chills. I’ll first give you the background on the supplement. To answer that. nasal congestion. is also used to treat bronchial asthma. and the plausible reason as to why the FDA and other organizations are seeking to ban its use. a flurry of controversy has surrounded the herbal weight-loss supplement ephedrine. headache. many of your overthe-counter diuretics as well as cold and 209 . I’m constantly asked if ephedrine is effective and. The powerful herb promotes weight loss by increasing one’s metabolism and decreasing appetite.
The danger is in the marketing and how people are using the herb. Typically. Ephedrine opponents claim the herb’s ability to raise one’s blood pressure and to induce body heat caused these deaths.Appendix I allergy medicines contain an ephedrine derivative commonly known as pseudoephedrine. individuals either suffered from heart failure or heat stroke. ephedrine is believed to be associated with myocardial infarctions. Specifically. hypertension and stroke. do I consider ephedrine dangerous? No. I’ll use a car to illustrate this point. cardiac arrhythmias. Ephedrine is no more dangerous than any other over-the-counter medicine. ephedrine products are marketed as rapid weight-loss pills that increases one’s metabolism and decrease appetite. How Dangerous Is Ephedrine? With that. they can be dangerous to those who are accustomed to a sedentary lifestyle. The NASCAR’s engine is built to perform 210 . and the other is your little Volkswagen. The FDA has attributed 64% of all reported herbal side effects to ephedra. Imagine you have two cars this time: one is a NASCAR™ vehicle. Dangers In the deaths believed to have been caused by ephedrine. While these things are beneficial to physically conditioned individuals. Once again.
Another danger of ephedrine is that people stop eating due to the decrease in appetite it causes. the chassis of the Volkswagen is designed for everyday street driving. The point is. As mentioned. If you tried to improve the speed of your Volkswagen by simply replacing its stock engine with a NASCAR’s. and it’s only magnified if the individual already has an existing heart problem. low calorie dieting is the common mechanism people use to lose weight. this is what happens when unconditioned individuals take ephedrine. when a conditioned individual uses the supplement their heart is accustomed to the 10-17% resting heart rate increase. of course. Their heart revs up to the intensity of a NASCAR vehicle. the sheer power of the engine would tear the Volkswagen chassis apart. On the other hand. ephedrine cannot be blamed for people having heart failure when irresponsibly consumed. Because of this. this information is not adequately provided to consumers during the marketing of ephedrine products. However. However. just as fat cannot be blamed for people getting fat. So. but neither their heart nor body is conditioned to perform at that level. the chassis (body) of the car is designed to efficiently accommodate this intense level of performance. Unfortunately. heart failure is a resulting danger. when these misinformed dieters set out 211 .Appendix I at speeds in excess of 200 mph. from daily exercise. Similarly.
it is definitely a necessity for others. I’ve known people who’ve replaced their diet with ephedrine. On the other hand. ectomorphs don’t respond well to ephedrine. they’d stand to benefit from ephedrine’s ability to improve fat utilization. the benefits and relief ephedrine provides outweigh the risks. and go days without eating. in my opinion. causing them to more readily store fat. Nevertheless. Recommended Use While ephedrine may not be safe for everyone. The thermogenic effect of ephedrine stimulates the 212 . I know there could be harmful side effects. Personally. Yes. But once again.Appendix I to do this — with the goal of eating as few calories as possible — ephedrine makes it easy. that too is dangerous and can lead to heart failure. I’ve been using it for the last seven years to boost my metabolism and to help deal with my allergies and asthma. Because mesomorphs and endomorphs tend to have slower metabolisms. Like any medicine. which increases their level of anxiety and/or makes them uncomfortably jittery. Sadly. heat stroke and a myriad of other complications. it’s the irresponsible use of the product. It seems to amplify their already active metabolism. it’s not the ephedrine per se. or anything that’s abused or taken in excess.
the body will not burn stored fat unless forced to do so. metabolic activity and energy level. refined sugars and processed grains). low calorie dieting is definitely not a viable solution. but is also a useful way to offset the excessive storage of calories caused by modern foods (i. and improves one’s ability to focus. Having already discussed the downside of calorie deprivation. which means glucagon must be released into the bloodstream to produce energy. When properly used. During my typical exercise routine.. the herb reduces muscle catabolism. I use ephedrine to boost my energy and curb my appetite until I get breakfast.Appendix I body to work harder and burn more fat. I exercise first thing in the morning in a fasted state. This is accomplished through the powerful threefold combination of increasing one’s resting heart rate. You need another option. the antithesis to insulin. As previously mentioned. 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.e. When ephedrine is used in conjunction 213 . for example. forces the body to convert stored fat into usable energy for fuel. That option is to exercise on an empty stomach. yet that creates another problem. In addition. The obvious benefit of this is that there are no carbs or insulin in my body. Glucagon. this combination is not only an effective means to combat the physiological obstacles encountered while trying to burn fat. controls appetite.
if it is so effective. a 180-capsule bottle of ephedrine costs around $30. ephedrine costs far less than competing prescription diet pills. So why. Because there is no patent. Adipex®. you can safely accomplish a 90-minute fat-burning workout without the negative side effects of low-calorie dieting. around $180. $360. Anyone with an in-depth knowledge of human physiology would agree that ephedrine improves fat oxidation. and Xenical. Since ephedrine works as well as. Ionamin. Adipex.00. a 1997 report from Wyeth-Ayerst 214 . ephedrine is an herbal supplement and cannot be patented for profit. is there such a push to have it pulled off the shelves and banned? Money. $450. prescription diet pills.Appendix I with a sound exercise and nutrition routine. Why Ban Ephedrine? The benefits ephedrine can provide against the overfat and obesity aren’t enigmatic. Ever wonder why more prescription diet pills aren’t being pulled off the market even though they are as dangerous as ephedrine? In fact. Unlike prescription weight-loss drugs like Phentermine®. compared to a 90-count bottle of the prescription drugs: Phentermine. pharmaceutical companies can’t compete with it and benefit most from the ban. Ionamin® and Xenical® (to name a few). if not better than. $325. For example.
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. 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. Unfortunately. What Should You Do? Ephedrine can be dangerous. the benefits from them outweigh the risks. 19 due to adverse cardiovascular effects. should be banned because when taken in large amounts it also increases one’s blood pressure? Or should the painkiller Vicodin be banned because when taken irresponsibly it becomes addictive? How about vitamin D being taken off the shelves because when taken in excess it can lead to muscle and heart damage? We wouldn’t ban these products because when used as recommended. any time you ingest a foreign substance — even vitamins — you take a risk. In high amounts. particularly the ones associated with obesity. Does that mean an herb like licorice. Additionally. used for ulcers and respiratory problems. there have been over 29 deaths associated with Meridia®. the benefits of ephedrine are greater than its side effects. they too are a poison. when taken responsibly. All the same.
Information on how to do this is located in Appendix II and on TrainChange. In both cases. banning ephedrine won’t solve other deluded attempts at losing weight. 216 . thus causing the flurry of negative side effects. send your comments to the FDA and to your local congressional representative immediately. It’s foolish to ban products that stand to help a majority of people simply because they are abused by a few.com/TakeAction. If you feel the ban on ephedrine should be stopped or lifted. the herb has been used — and marketed — irresponsibly. the answer squarely lies in the need to provide proper education and accurate information.Appendix I to accomplish it safely. Just as removing fat from our diet wasn’t the answer to solving the obesity epidemic.
they all share a similar idea in that fat storage is controlled by what you eat. Ph. HarperCollins Publishers.D. Putnam’s Son 1996 (Strongly recommended for ALL body types) Dr. MD. 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. Inc. Although each author has their own technique and belief about managing fat. Below is a list of books I recommend that. not so much as how much you eat.Appendix II Recommended Additional Reading Nutrition As previously mentioned. D’Adamo G. Atkins’ New Diet Revolution by Robert C. 1992 (Strongly recommended for ectomorphs) 217 . Peter J. work best for particular somatotypes. Atkins Avon Books 2002 (Strongly recommended for endomorphs) Protein Power by Michael and Mary Eades. Eat Right for Your Type by Dr. in my opinion. each person will respond differently to a diet according to their body type. P.
Don’t be intimidated by the titles and bodybuilding pictures in these books. and Tom Platz Contemporary Books 1993 (This is a great book for both beginners and advanced level athletes. Jr. It provides the scientific tenets behind muscle growth and proper development of exercise routines. they provide excellent information on developing effective exercise routines. you will not become a bodybuilder — if you’re not trying to. However. Hatfield Ph. 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. you will find great information on how to train properly. 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 they stress the importance of monitoring calorie intake.Appendix II Exercise Although many exercise books only advocate the high-carb approach to losing fat.D.) Hardcore Bodybuilding: A Scientific Approach by Frederick C.) The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger 218 . TrainChange: Exercise Routines by Al Smith. how to create exercise routines and how to thoroughly define the level of intensity and motivation required to break through your barriers.
This is a truly an enlightening book. Frankl Pocket.) Motivation The Warrior Within by John Little Contemporaty Books 1996 (Although Bruce Lee is primarily known as a martial artist. it was his philosophy about life that allowed him to achieve such greatness. and Effectiveness (Paperback) by Epictetus. Interpretation by Sharon Lebell HarperSanFrancisco (May 4. 2004) 219 . (Audio Series) Nightingale-Conant Corporation 1993 The 7 Habits of Highly Effective People by Stephen R. Happiness. 15 Anv edition (November 9. Revised and &Updated edition (December 1.) Get the Edge by Anthony Robbins (Audio Series) The Anthony Robbins Company 2000 The Psychology of Motivation by Denis Waitley.Appendix II Fireside 1999 (When you’re ready to move into more advanced training routines. or even competitive bodybuilding. 2004) Man's Search For Meaning by Viktor E. Ph. Covey Free Press. 1997) The Art of Living: The Classic Manual on Virtue.D. this is an excellent resource.
Jennie Brand-Miller. Thomas Wolever Marlowe & Company 1999 The G. by Jennie Brand Miller. et al Hodder 1998 220 . Factor (second edition).I.Appendix II Glycemic Index Information The Glucose Revolution Pocket Guide to the Top 100 Low Glycemic Foods by Kaye Foster-Powell .
stomach. Multi-Vitamin 2. liver.are needed to maintain the delicate cellular fluid balance.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.) 3.the primary purpose of protein supplementation is to achieve a positive nitrogen 221 . Minerals . Complete Essential Fatty Acid 3/6/9 (Borage/Fish/Flax) 4. to form bone and blood cells. to provide electrochemical nerve activity. Protein . and to regulate muscle tone and activity (including organ muscles like the heart. etc.
500 mg a day. 5. These acids are used to synthesize glucose in the liver during extreme levels of stress. Specifically. isoleucine. Take 500 to 1.luecine. Glutamine plays a role in the removal of this toxic ammonia from the body. 7. and valine are the three essential amino acids critical in muscle repair and muscle growth following intense training.Appendix II balance within the muscles. In times of stress (such as working out). As amino acids chemically change. BCAA (Brached-Chain Amino Acids) . A positive nitrogen balance is absolutely essential for your muscles to grow.is a natural amino acid produced in your body. Glucosamine Sulfate. L-Glutamine. negative nitrogen balance occurs and catabolism begins. 6. up to one-third of glutamine muscle 222 . 10-20% of your high intensity energy will come from these three amino acids. glucosamine sulfate provides the raw material needed by the body to manufacture a mucopolysaccharide (called glycosaminoglycan) found in cartilage. When protein intake is insufficient. 50% of post-training amino acids utilize BCAAs. ammonia is released.sulfate provides the joints with the building blocks they need to repair damage caused by osteoarthritis or injuries. Glucosamine sulfate may also play a role in wound healing.
S.Appendix II stores are released for nervous system usage. Department of Agriculture research center.99 Media Contact: Andy Solomon (202) 720-4623 / andy.” Agriculture Secretary Dan Glickman said. 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. according to a new study at a U.gov Public Contact: Judy McBride (301) 504-1628 / jmcbride@asrr. causing extensive muscle deterioration and loss. “These findings provide the first solid evidence that carbohydrates are one piece of the puzzle in determining what makes some people overeat.arsusda.gov WASHINGTON. 223 .solomon@usda. Department of Agriculture Press Release Some Starchy Foods May Contribute to Overeating Agriculture Research Services Release No. 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 L-glutamine. 0078. The study findings are published in the March issue of Pediatrics.
Blood glucose and insulin rose highest and fastest after the high GI breakfast. Then they measured changes in the boys’ blood glucose. After the boys consumed an identical lunch. they were encouraged to select what they wanted from a platter of foods when they felt “very hungry. blood glucose and fatty acids dropped significantly. On three separate days. 224 . Researchers David S. despite a significant drop in fat intake in recent years.S. indicated by a rise in the hormone adrenalin.” The subjects ate nearly twice as much after a high GI meal than after a low GI meal. triggering a stress response. however. children and one-third of adults are now significantly overweight. Within a few hours. researchers fed a group of obese teenage boys breakfast and lunch with a high. Ludwig at Children's Hospital of Boston and physiologist Susan B.Appendix II Scientists use the term “high glycemic index” (GI) to describe carbohydrates that are rapidly digested and absorbed. fatty acids and insulin and other hormones for five hours after breakfast. About one-fifth of U. The Boston researchers conclude that high GI meals set off a chain of actions that cause people to overeat. medium or low glycemic index. a week or more apart.
many of the low-fat foods that have flooded grocery shelves are also high in calories. high GI foods include refined grain products and potatoes. phone (617) 556-3238. such as sodas and fruit juices. Scientific contact: Susan B. Energy Metabolism Laboratory. Ludwig. Mass. USDA Human Nutrition Research Center on Aging at Tufts.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. psychological factors and other dietary variables. According to Roberts. as well as sources of concentrated sugars. Roberts. PhD. who directs the obesity program at Children’s Hospital.. Some starchy foods have higher GIs than table sugar. are high in calories. Boston. 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. said GI has a role in weight regulation along with genetics. Moreover. butter and ice cream. 225 . These low-GI foods trigger overeating because they are palatable and calorically dense. physical activity.
edu. they are formed with the public’s help.fda. industries. Making Your Voice Heard at FDA How to Comment on Proposed Regulations and Submit Petitions As a regulatory agency. M. radiation-emitting electronic products and medical devices – commodities close to the daily lives of all Americans.html. biologics. For more information. Boston. or David S. These rules are not created arbitrarily or in a vacuum. drugs.. anyone can participate in the rulemaking process.harvard.gov/~lrd/fdavoice.cfsan. visit http://vm. Mass.Appendix II roberts_em@hnrc. cosmetics. ludwigd@hub.. PhD.edu.tch. By law. 226 . Ludwig. the FDA publishes rules that establish or modify the way it regulates foods.D. The Children’s Hospital.tufts. phone (617) 3554878. and economy. FDA rules have considerable impact on the nation’s health.
Appendix II Body Fat Chart General Body Fat Percentage Standards by the American Council on Exercise Classification Essential Fat Athletes Fitness Acceptable Obese Women (% fat) 10-12% 14-20% 21-24% 25-31% 32% plus Men (% fat) 2-4% 6-13% 14-17% 18-25% 25% plus 227 .
Appendix II Sample Fitness Goal Plan Contract FITNESS GOAL PLAN Date of First Claimed Consent______________ Advanced Fitness Consulting Services Begin Date: Jan Oct Feb Nov Mar Dec Apr May Jun Jul Aug Sep Clients Desired Outcome and Long-Term Goal: Obstacles that Interfere with Client Reaching the Desired Outcome and Long-Term Goal: Initial Type Services & Frequency of Initial Type & Frequency of Services Current Focus/Short-Term Goal (Date Entry) Current Focus/Short-Term Goal (Date Entry) Client willFitness Goal Plan/Intervention (For the next ___ months unless otherwise stated): Role Client will- Client willFitness Goal Plan/Intervention (For the next ___ months unless otherwise stated): Role Client will- Significant Other Participation Significant Other Participation 228 .
and refer to yourself in the first person affirmative.Appendix II Consulting Assistance Consultant willOutcome/Progress (Date Entry) Consulting Assistance Consultant willOutcome/Progress (Date Entry) _____________________________________________________ _____________________ Client Date _____________________________________________________ _____________________ Significant Other Date _____________________________________________________ _____________________ Fitness Consultant Date *Replace client. 229 .
You will also receive a customized TrainChange program developed in accordance with your body type. TrainChange. TrainChange Fitenss Studios & Certified Training Partners Certified TrainChange personal trainers will guide you through a nutrition plan and a customized workout. you will also be taught which foods. Nautilus machines. cardio equipment and proper stretching techniques. please visit TrainChange. They provide instruction on the use of free weights. TrainChange. build your lean muscle mass.com uses the most advanced techniques available to help you reduce your body fat. TrainChange. or have one of our TrainChange consultants develop them for you. During your training. supplements and exercises will help you burn fat and increase your lean muscle mass.com Based on the TrainChange book.com/products. analyze your total daily energy expenditure.com will create an online exercise routine and nutrition plan. To 230 . 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. and reach your fitness goals.Appendix II Other TrainChange Products Available For a complete listing of all available products. Use the site’s automated features to create a customized strategy.
It provides worksheets that show you how to make better food choices based on products’ ingredients. how to develop exercise routines that can be used every day of the week. The instructor has combined years of personal experience and technical knowledge into an information-packed TrainChange workshop. TrainChange Organizer This starter kit walks you step-by-step through the TrainChange fat-loss process. 231 . and increasing the intensity of your training routine. It is guaranteed to be an insightful and fun event.Appendix II locate the nearest TrainChange trainer available in your area.com/locator. It also includes an AccuMeasure Personal Body Fat Tester. sample meal plans.TrainChange. If you are serious about reaching your health and fitness goals. all from the privacy of your home. The organizer provides additional tips on fat burning. and how to measure your body fat. you can't afford to miss this event. TrainChange Fitness Workshops The materials presented in these courses will help improve your mind and body. muscle building. visit www. and workout templates to be used every day of the week.
Appendix II Bibliography Available online at TrainChange.com/books/bibliographies.htm 232 .
. 124... 15.. 162.. 135.. 117.... 73. 99.. 62. 103 Great Pyramid. 121. 70 heart disease. 24........ 223.... 87. 23... 44. 16.. 195.... 60... 170. 75... Anne de Wees .. 100.......... 50.. 57. 222 Centers for Disease Control Physical Activity and Health Report.. 212.. 146. 191... 101....... 52.. 182..... 202 diabetes .. 69......... 207....... 36... 231 fat management.... 183. 70 Group C .... 95. 178.. 210. 162.. 95........ 85.. 180.... 127. 99.. 26. 37... 96. 172. 174.. 145. 226 Food Guide Pyramid . 6... 101... 111... 230... 120.......16. 126. 201 Framingham Heart Study. See also Total Daily Energy Expenditure fat 2... 18..... 124..... 114. 186.. 230 Catabolism .... 167.... 109. 73.... 40.... 34 cholesterol... 66. 70. 35.. 23........ 84...... 83.. 34.. 46......... 161. 93.........83.. 124........ 56. See also white adipocyte cells aerobic . 74. 89. 85 Atkins. 96... 102... 39 FDA Food and Drug Administration27.. 67. 218........ 120... 58.. 206.. 94.. 40. 81... 39.. 224 Cardio ..... 99.... 84. 94... 193. 85 Exercise .. 202.... 55. 126 Ali.. 83.......... 202... 188... 31..... 100 carbohydrates... 95.. 77. 167 Allen.... 212... 64. 32..... 151.... 116.. 23. 9.... 209...... 142. 48..... 32. 218. 84... 227... 96.. 91.. 74. 82.. 213...... 145......... 5. 52.. 22....... 55 cardio... 230. 5. 9. 74... 124.... 153 Dietary Guidelines . 78..... 212 endomorphs. 84. 82. 46............ 83.... 198 GI 23.... 194.. 185. 161. 106.. 32. 231 expenditure32.. 34.. 131. 175 Consistency.... 224... 13. 217 Basal Metabolic Rate BMR . 230. 35 catabolism... 32. 16.. 141.... 75..... 34.. 104....... 125.... 33. 92.... 83. 49..... 30 233 . 85..... 183..... 36 D’Amato.. 73... 100. 58 Cortisol .. 51. 33...... 125... 71......3.. 198.. 93............ 86.... 188 glucose . 106. 65..... 28. 3.. 157.. 72...... 60. 90... 101.. 124 anaerobic..... 227 exercise2..... 84....... 3. 75..... 35.. 26.. 133... 126. 66. 59....... 96..... 103... 128. 211.. 43. 137. 36. 133. 29........ 89... 28.. 11....... 207...... 116. 86.. 34. 79. 28 circuit training..... 126. 74... 33..... 196.... 70.. 218... 190.. 109. 79.. 46. 125.. 135.... 38. 55. 113.... 83........ 35. Muhammad . 222.... 122.. 77.. 52. 83. 192. 95..... 30... 163...... 111.......... Dr...... 75.. 82. 85. 177. 178...... 120............ 216..... 202 BetaUser .. 25.. 217.. 122.. 136.... 140... 216.. 93. 73..... 56... 163. 74. 22.. 87. 83. See also Food Guide Pyramid ecotomorphs.. 151. 121...... 225 glycogen. 85.. 155. 214. 49.. 122. 3. 141. 85........... 171...... 63. 100........ 90.. 26 Giza... 64...... 82.. 92. 10. 161....... 80. 97.. 55. 150.. 52....... 73... 133..... 224 Glycemic Index... 26....... Dr...... 37. 56...... 213. 12. 133. 27.. 27.. 14. 71.. 231 Adipocyte cells . 67.... 122. 215. 83. 135. 122. 31....... 195.... 62... 76... 81.. 84.. 50. 68. 202.. 27. 115. 81..... 71. 26.... 159.. 5. 57. 74.... 129. 36..... 103... 102.... 70 Group B . 9... 53. 196.. 213. 51. 88. 59.. 80........ 153.. 36.. 176..... 137. Peter. 85 alcohol . 73. 41..... 74... 63. 224..... 85 EFA ...... 131.. 51.. 87.. 189.... 54....... 95.... 208 Group A . 60... 26 Food Pyramid ... 78..Index AccuMeasure ... 54.. 67. 3....... 52. 82... 17.. 128.. 97.... 8.... 79........ 211... 36 cortisol ..... 91. 62. 12. 16........ 133. 217 essential fatty-acid supplement84.. 46.... 183.. 94.. 48.... 124...... 82..... 15..
94...... 219 The Zone............ See also Dietary Guidelines Robbins.... 69. 35. 83.... 35... 106.......... 101.... 16..... 41.... 166... 93.... 66..... 102... 92..... 105...... 200 mesomorphs.... 55... 219 somatotype........... 12...... 80....... 158..... 73.... 118 Polysaccharides...................... 46. 28... 84............ 75 Intermediate... 98....... 87..... 74..... 84... 60..... 60..... 32........4.. 9........ 75 Slow twitch. 34.... 104 TrainChange.24....... 124........... 218 high-fat... Steve ......... 200 storage....... 74......... 74..... 26..5. 5........ 65... 81... 84... 81.... 33. 85.. 193...... 98 Weekly Goal Plan.... Tiger ........... 197.. 232 Body Fat . 48. 159......... 54.... 78....... 9.. 81......................... 101.. 85............. 167 Monosaccharides ........... 92... 85..... 104 Somatotyping....... 63....... 86............. 162.. Ancel.... 86 hybrid........ 136.. 121..... Dr...... 103.. 83........ 217 Surgeon General .. 74... Anthony .. 213..... 122...................... 83. 201..com. 166 Type I... 95 liver................ 34.... 133.. 178 Pilkington. 26 Lean muscle .. 70..... 227.. 73.... 83.... 217.................... 199. 73. 230 white adipocyte cells.............. 13...... 191... 128. 56.... 9... 73.. 133... 51. 133. 56 Total Daily Energy Expenditure ..... 79 adipocyte cells ............ 89....... 62.......... 67... 144..30.... 84...... 67. 37 The Psychology of Motivation. 74.. 202........... 63....... 43....... 97..... 65. 62.. 57.... 200 low-fat.............. 32.. 32... 66...... 27. 67. 178 Nautilus machines. 206..... 71... 17.. 120 portions .... 74 Fast twitch ... 56.. 102.......... 174..... 224 maltitol. 76. 134............... 82... 86...... 55..... 87... 114. 89 leptin. 90... 217 Three Basic Components ................. 29.... 91... 13.......... 95. 51.. 84. 101. 198.. 221.. 140......... 135 nutrition plan... 124.. 101. 85............. 75 insulin ... 71 Splenda ... 165. 27. 36... 99... 222 low-calorie ..... 26.... 80..... 204... 85. 133.. 146.. 128.............. 82.. 82... 135..................... 65.. 70. 200 surcalose .... 73 USDA United States Department of Agriculture . 83..... Dr.. 62..... 98... 82.. 170. 155 low-carb ... 26.. 128 Waitley.. 166 234 . 66. 96... 79..... 67. 100.............. 79.. 99.... 231 Personal Profile ...... See also Adipocyte cells adipose tissue. 103.... 73 Type IIb .. 230 Nutrition..... 167 Protein Power......... 213..... 95. 94........ 224 Ironic Process...... 138 weights........................... 82........... 124.... 212.. Jordan..... 12. 121. 79.. Denis ...... 66. 202.... 88 Woods....... 183.. 158... See also expenditure TDEE. 82... Paul. 84.. 230 over-training .. 60.... 33... 96. 71.. Bruce... 9. 44...... 167 Leptin.... 28.......... 90.... 103... 92........ 13. 132...... 114... 32.... 94....... 225 nutrition compliance .. 138.... 88......... 89............ 98. 87......... 100..... 69.. 92..... 104.. 186 Personal Training ...... 31.. 34........... 94... 67....high-carb.. 217 Michael... 225 VO2 max .... 65...2........ 225 lunch . 157 Prefontaine.. 80...... 34. 104 transcending.............. 73 Type IIa......... 28.. 120 Monthly Labor Review ‘Occupation Employment Projections to 2010 .. 184 Keys.. 89. 183... 46...... 24..... 24..26........... 121.... 230... 206 oxygen73... 85... 217 Recommended Daily Allowances .. 129.. 99 lean muscle 25. 97. 75.. 93. 122..... 127...... 39.. . 230 Lee.
00 for each additional product.S.00 for each additional product.Telephone order: (888)858-7746 E-mail: orders@TrainChange. Payment __ Check __ Credit Card Name on Card: Card Number: Exp.00 for the first book or disk.: $4. International: $9. Shipping by air U. and $2.00 for the first book or disk and $5. I understand that I may return any of them for a full refund — for any reason. 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 7.75% for products shipped to California addresses. disks or packages. Date: __ Visa __ Amex __ MasterCard __ Discover 235 .com Please send the following books.
the strategy manipulates calorie intake so that followers achieve their number one aim: losing fat. Valid with this voucher only. while hybrid mesomorphs (muscular body types) do better using a mixture of both diets. it's a systematic approach to long-term healthy weight maintenance.com Or call Toll Free (888) 858-7746 and Register Today! 236 .00 off TrainChange online fitness workshop WHO SHOULD ATTEND Unlike a weight loss program TrainChange is not a diet. For more information visit TrainChange. In his new book titled TrainChange. At its core. $5.00 OFF Limit one voucher per guest.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. Rather. 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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